Sweet potatoes vs. potatoes: Which are healthier?

Let’s get to the bottom of this never-ending debate. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet. A few years back, some crazy nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. One …

Why nutrition science is so confusing.

9 reasons eating well isn’t as straightforward as we’d like. From a certain perspective, nutrition science can seem like a mess. From another, it illustrates the very nature (and beauty) of the scientific process. Here we’ll explain why nutrition science is so confusing at times. We’ll also explain why, in the grand scheme of things, that’s okay. By John Berardi, …

Mastering Weekly Meal Prep

Here’s how to have healthy food ready when you need it. Check out these time-saving weekly meal prep strategies, used by Precision Nutrition’s most successful clients. And learn how they can help you prioritize healthy eating too. Most people who come to Team OCA Nutrition already know what a healthy, balanced meal looks like. The real question they have is: …

The Power of Sleep

If your eating and exercise are on point, but you still don’t feel or look the way you want, poor sleep may be to blame. Here’s how to tap into the power of sleep and make rest a daily priority. Struggling with your weight? Feeling bummed out? Sluggish during workouts? Or just sluggish in general? These are common complaints from …

7 Ways to Boost your Testosterone

#1: Increase healthy fat intake Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds, avocado etc. Some do even …

Post-Workout Protein Intake

How Much Protein is actually needed? Do I need to buy protein powder? Is whey better than casein? Should I pay extra for isolate or hydrolysate? How much should I take? These are just a few of the many questions surrounding post-workout nutrition.  And unfortunately, with the availability of inflated and conflicting information online, finding a reliable answer has become quite difficult. …

Suppliment Sunday: Caffeine to boost your workout

Do you remember what you felt after your very first cup of coffee? Excitement and a remarkable ability to focus — maybe even euphoria.[1][2] Compare that with the “slightly less sleepy” feeling that followed your fifth cup this morning. Depressing, isn’t it? So, what happened since that first, magical sip? Caffeine tolerance Found notably in tea and coffee, caffeine is the world’s most popular stimulant. In …

5 Fitness Myths to Avoid if You Want to Get Fit!!

Get fit. Stay fit. Easy goals to set, but they’re hard to achieve. At least part of the reason for that is that the science on fitness and dieting has changed over time. People who read about fitness in the ’70s heard different information than those who read about fitness in the ’90s. And the scientific consensus in the ’90s …

Maximize your Athletic Performance by Optimizing Mitochondria with Magnesium

In this post, we’ll delve into how optimizing your magnesium (Mg) levels, an essential mineral that 35-55% of the Canadian population is deficient in, can help you maximize your mitochondria which will in turn, enhance your athletic performance. Why are we concerned about mitochondrial health?? Your mitochondria are what give you energy through the process of oxidative phosphorylation – the consumption …

5 Supplements to OPTIMIZE your Health and Performance!!  

Fish Oil:  Fish-oil supplementation improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body. Fish oil provides two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the form of omega-3 fats preferred by the brain and body.  Some practitioners have recommended a combined daily intake on the order of 3 …