Category Archives: Simple Nutrition

Festive snacking that's healthy but tasty

Festive Snacking That’s Healthy but Tasty

Festive Snacking That’s Healthy but Tasty

The holidays are officially upon us and that means people everywhere are breaking their diets in order to enjoy all of their favorite seasonal dishes, snacks and drinks. While it’s easy to pack on the pounds during the holidays, you can make some small healthy choices that will help you avoid that post holiday bulge. Instead of stuffing your face with cookies and pies this holiday season, try munching on these 5 festive snacking idea that are not only tasty, but healthy for you as well.


When you’re hit with a craving for something sweet, try snacking on some fresh seasonal fruits and berries such as cranberries, pomegranates, pears, currants or persimmons.


You may also want to keep a jar of nuts handy during the holidays to curb your hunger in between meals. A few holiday favorites include pecans, chestnuts, almonds and cashews. If you want to add a festive twist to your nuts, roast them or toss them in an herbal spice blend consisting of rosemary, thyme and olive oil.

Dark Chocolate

Believe it or not, pure chocolate is actually quite healthy for you as it provides the body with lots of antioxidants. Try to opt for the dark variations of chocolate and stay away from chocolate bars that contain added sugar.


When you cuddle up with your loved ones to watch those classic Christmas movies, try munching on a bowl of popcorn. Keep in mind that it’s best to stay away from popcorn loaded with butter and salt and instead choose one that is seasoned with sea salt and low in fat.


Certain types of cheese can be good for you when eaten in moderation and Parmesan, ricotta and aged cheddar are all excellent options. Just be sure to look for a label that identifies the product as “pasteurized process cheese”, which ensures the cheese is free of additives.

There’s no need to break your diet during the holidays! Simply choose to munch on these healthy snacks during the holiday parties, family gatherings and other festivities you will be attending.


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nutrition and fitness

Simple Nutrition – Carb Loading: Fact Vs. Fiction

Whether you’re a seasoned athlete and exercise enthusiast, or just beginning your journey towards a healthier lifestyle, you’ve probably heard of “carb loading.”

The idea behind carb loading is simple – the day before a big race or a long training session, you consume a large amount of carbohydrate-rich foods. This is supposed to ensure that your body’s glycogen stores are maximized, resulting in better athletic performance.

But is carb loading really beneficial? In this article, Devel Fitness will take a look at the fact (and fiction!) about carb loading.

  1. Carb Loading Is Not Necessary For Every Race

Glycogen is our body’s natural “gas tank” – and even without carb-loading, glycogen stored in our liver will provide us with enough energy for about 60-90 minutes of high-intensity exercise.

What does this mean for you? Well, if your race won’t be longer than 90 minutes, carb loading is unnecessary. If you’re just running a short 5K or 10K, a shorter bike race, or a sprint triathlon, carb loading won’t do anything for you.

Conversely, carb loading is very helpful for longer races such as half-marathons. So if you’re doing a longer race, load up on carbs – but don’t worry about it for a shorter race or training session.

You Should Carb Load For At Least 2 Days

Carb loading takes time. Just eating a carb-heavy diet for 1 day before your race won’t do much for you. Ideally, you should be eating a diet of around 75% carbohydrates for at least 2 days before a big race, or a long training session.

But don’t carb load for too long. Carb loading for 3-7 days will have a minimal beneficial effect. Aim for 2 days of a carb-heavy diet, and you won’t go wrong!

Skip The Pasta – Choose Complex Carbs

Simple carbohydrates are processed very quickly, and can lead to blood sugar spikes, which are bad news when you’re getting ready for a big race.

Instead of simple carbs from sources such as pasta, fruit juice, and white bread, choose carbs from multigrain cereals, yogurt, oats, whole fruit, and brown rice.

Don’t Skip Your Race-Day Breakfast

Some athletes tend to skip their race-day breakfast when carb-loading. But this last-minute injection of carbs can be very beneficial, and keep your energy levels steady during a long race.

If you don’t tend to have much of an appetite early in the morning, consider drinking a smoothie, a few pieces of fruit, or a bowl of plain oatmeal. You’ll get that extra “boost” you’ll need to reach peak performance!

Follow These Carb Loading Tips – And Get Ready To Rock Your Race!

A full carb loading regimen is only necessary for longer races. But you should still try to eat a carb-heavy diet before any race, to ensure that you’ve got the energy you need!

So follow these carb loading tips from Devel Fitness, and get ready to blow your PR away in your next race! Interested in learning more about fitness and nutrition? Take a look at our past posts about athletic nutrition!

You can also learn more about SuperBands – the best home gym exercise band solution! With powerful and portable SuperBands, you can get a workout in just about anywhere.

Protein Powder

4 Myths About Protein Powder

Protein powder is certainly a powerful nutritional supplement. Protein powder allows athletes to quickly ingest high-quality protein that helps rebuild muscles and maintain fitness levels, and is valuable as a supplement to a healthy, balanced diet.

However, there are quite a few myths surrounding protein powder. In this article, Devel Fitness will take a look at 4 of these common myths, and explain what’s fact – and what’s fiction. Read on, and boost your nutrition IQ!

  1. You Have To Consume Protein Powder Right After Working Out

You’ve probably seen people pounding protein shakes in the gym locker room, in order to “maximize” the effect of their protein powder, and help them recover more quickly. Many people say that you must consume a protein shake within 30-60 minutes of your workout for it to have any effect on your recovery.

This is not true. A small amount of protein after a workout can certainly be helpful, but there’s no magical benefit to consuming a large amount of protein within that 30-60 minute window.

As long as you’re getting enough protein every day, it doesn’t really matter when you consume it. It’s as simple as that.

  1. Protein Powder Is Better Than Protein Available In Food

You’ll hear a lot of boasts from protein powder manufacturers about how great their protein powder is – and how it’s more “bioavailable” or “high-quality” than food-based protein. But this is nothing more than a marketing technique.

Protein is protein – and all protein powders are derived from natural food. Whether it’s a whey-based protein, soy-based protein, or any other kind of protein powder. Whether it’s from nuts, fish, red meat, dairy, or any other source, there is no such thing as a “better” protein.

Protein powder is only “better” than food-based protein for a single reason – it’s convenient. If you typically have trouble eating enough protein, a protein shake can be a valuable way to quickly supplement your intake, and ensure your diet is balanced.

  1. Protein Shakes Are Good For Losing Weight

This depends on the protein shake. A whey protein powder with no added sugars or carbohydrates may be used as a meal replacement, or to satisfy daily cravings while you’re losing weight – but they won’t magically make you more slim.

In addition, care should be taken when selecting a protein powder. Protein powders labeled as “mass gainers” for example, can often contain enormous amounts of junk calories in the form of simple sugars – because these products are actually designed to help athletes gain weight.

So take care when selecting a protein powder, and choose one that includes no additional carbohydrates or additives.

  1. Excessive Protein Consumption Hurts Your Kidneys

This myth is totally untrue for healthy people. If your kidneys are healthy, a high-protein diet will not have a negative effect on your health. In fact, there is some evidence that a high-protein diet can help fight diseases like diabetes – which can have a negative impact on your kidneys!

However, this myth does have a basis in reality. Individuals who are suffering from chronic kidney dysfunction should eat a low-protein diet. This is because damaged kidneys are not able to easily remove protein waste effectively, so it’s wise to minimize total protein intake.

Still, for a healthy individual, consumption of protein powder poses no risk to your kidneys.

Understand The Usefulness – And Limitations – Of Protein Powder!

Hopefully, this article has helped you understand why protein powder can be helpful, and cleared up some of the more common myths and misconceptions surrounding this nutritional supplement.

At Devel Fitness, we’re happy to offer both helpful nutrition and wellness tips, as well as our powerful SuperBand system! Whether you’re just getting started on your health and wellness journey, or you’re an active athlete, you can benefit from our products!

So visit our website to learn more about SuperBands, and to get more nutrition advice, workout tips, and more!

Thanks for reading, and feel free to share your comments and input below!

5 Small Ways to Add Big Flavor to Any Recipe

If you cook frequently, you may find yourself hitting a proverbial wall—you want to improve your dishes, but sometimes, after adding more salt and pepper, it’s not always clear what to try next.

Improving our cooking skills is always admirable task, but will that effort pay off in a better tasting dish? Here are five tiny tips that can make a huge flavor difference.

Continue reading “5 Small Ways to Add Big Flavor to Any Recipe” »

protein intake

Simple Nutrition: Are You Eating Enough Protein? Find Out With This Guide!

Protein is one of the most critical building blocks for our bodies. While fat and carbohydrates provide us with long-lasting energy, protein is used to help rebuild and strengthen our muscles, making it very important for athletes.

However, there is a lot of confusing information out there about protein intake. So Devel Fitness has put together this quick guide to help you understand the truth behind protein intake for athletes. Read on, and learn with us!

Continue reading Simple Nutrition: Are You Eating Enough Protein? Find Out With This Guide!