All posts by Dr.BTZ

I am a 22 year old dancer and performer. I started as a hip hop dancer but began learning skills from various genres of dance that I blend into my dance. Don't hesitate to reach out to me if you like what you see in my videos. Please, enjoy my creative expressions!

Fit Food Spotlight: Chicken


chicken

Like all animal proteins, chicken is a complete protein source that also supplies fat and B vitamins while not supplying any carbohydrates or fiber. Each 3.5 ounce (100g) serving of chicken breast meat contains about 31 grams of lean, carb-free protein — with roughly 80% of calories from protein and 20% from fat.READ MORE:Most adults should aim for 25–35 grams of protein at each meal making chicken an easy option.

story by LORI NEDESCU, MS RD CSSD

Healthy Habits For Life: 10 Tips For Better Nutrition and Weight Loss


10 tips

Weight loss isn’t about a quick fix or detox, it’s about creating lasting habits that help you lead a healthier lifestyle. This can be especially challenging during the holidays, when your normal routines get altered.READ MORE:However, by incorporating the 10 nutrition tips below you can set yourself up for success for a lifetime — even when you feel stressed or busy.

story by MYFITNESSPAL

10 Effective Walking Programs to Jumpstart 2020


walking

There are so many reasons to take walking seriously. First, it can be done anywhere (even in place); second, it’s one of the most beneficial healthy habits you can adopt. To get the most out of walking, it’s important to have a goal and a plan. Whether you want to lose weight, get toned, challenge yourself with intervals or kickstart fitness, we’ve got a walking program for you. Best of all, you can start whenever you want.READ MORE: Whether you want to lose weight, get toned, challenge yourself with intervals or kickstart fitness, we’ve got a walking program for you. Best of all, you can start whenever you want.

story by BRIANNA WIPPMAN

10 Great Foods For Good Gut Health


gut health

The 100 trillion microorganisms living in your gastrointestinal tract make up the gut microbiome. Building a collection of good bacteria has been linked to fewer health issues ranging from metabolism, arthritis and depression to cancer, cardiovascular disease and lifespan.

READ MORE:Sugar, red meat and processed foods can wreak havoc on the gut microbiome, but a healthy diet rich in fiber that includes these 10 foods can restore gut health

story by JODI HELMER

Burn Extra Calories With Protein Pre-Workout

preworkout

A new study published in the Journal of the International Society of Sports Nutrition shows drinking a beverage with 25 grams of casein (a form of protein from milk) or whey before a morning workout may help burn extra calories, which could lead to weight loss.READ MORE:Strong evidence supports the idea that eating a protein-rich snack or breakfast before your morning workout increases resting energy expenditure throughout the day (the amount of calories the body burns at rest), but not specifically the source or type of the protein.

story by KRISTEN ARNOLD, MS, RDN, CSSD

6 Appetite-Control Strategies that Helped Me Stop Overeating

overeating

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.READ MORE:The following six strategies have changed the game for me — now I’m healthier, enjoy my meals more and my appetite is low enough that, if anything, I have to make an effort to eat more.

story by JOHN FAWKES

10-, 20- and 30-Minute Walking Workouts


walking

You don’t have to walk for 45 minutes or an hour to reap health benefits — just a 10-minute walk can help lower cholesterol, improve mood and more. Something is always better than nothing, and with this plan, you can walk your way fit in whatever time you have.READ MORE:Even when fat was viewed as bad for us, fatty fish was considered the exception.

story by JESSICA SMITH

Burn Extra Calories With Protein Pre-Workout


preworkout

A new study published in the Journal of the International Society of Sports Nutrition shows drinking a beverage with 25 grams of casein (a form of protein from milk) or whey before a morning workout may help burn extra calories, which could lead to weight loss. Casein and whey are types of protein from milk and are found in dairy products such as milk, cheese, yogurt (regular and Greek) and kefir.READ MOREStrong evidence supports the idea that eating a protein-rich snack or breakfast before your morning workout increases resting energy expenditure throughout the day (the amount of calories the body burns at rest), but not specifically the source or type of the protein.

story by KRISTEN ARNOLD, MS, RDN, CSSD