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Living Beyond

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What does the phrase “living beyond” mean to you? Just take a moment to gather your thoughts before reading further.

Living Beyond was established by Lucy Born. It’s a place where she shares her journey through self-development and self-awareness. It’s also a place where she shares tools and ideas to help people live a life of greatness. Lucy started Living Beyond last year and in a span of just a few months, she’s challenged and pushed the meaning of life to a whole other level. We’ve had the honor of hearing her share some of her experiences and challenges through her journey.

What pushed you to begin your journey of self?
I knew I wanted more, but didn’t know if it was possible. I wanted to interact with the world as my best self. I had the breakthrough when I left on exchange to Europe for seven months. I took this time as a retreat for self-awareness and development, and less of school learning. The time I spend doing that, has led me on a path that has changed my life.

What motivated you to bring your journey online?
On this trip through Europe, I went through such a transformation of myself and in my life. I wanted to share some of the tools and my journey to help people along their own journey. Living Beyond was created to help people have the tools, self-awareness, goals and revelations to live lives of greatness and believe they can be their best selves. To live vulnerable, courageous and authentic lives.

What is one of your fears of sharing your stories?
Who I could hurt, who I could lose, what people will think. We all have those voices in our heads that tell us who do we think we are, what right do we have or that we aren’t good enough. Sharing my thoughts online leaves me vulnerable to the world, but I know that by doing it, I’m letting my self and my creativity shine through.

What advice can you give to someone overcoming their fears?
Fear is there for a reason in our lives, it can keep us alive, stop us from going over a cliff or getting attacked. But in our everyday lives fear tries to make things certain, it tries to stop the unknown from happening and it pretty much tries to keep anything interesting from happening. The trick is to acknowledge the fear and what it is trying to do, then to not let it have any say or action over what you are trying to do. Just keep moving forward. Remember that when fear comes up, it’s a sign that you are trying something new, being creative, embarking on something exciting or having an opportunity for growth and learning.

Do you feel having an external support system is important?
It’s incredibly important, I think everyone has heard ‘you are a reflection of the 5 people you spend the most amount of time with’. Surrounding yourself with positive, encouraging, and supportive dreamers and achievers will skyrocket your life forward and leave you shinning.

Which 3 habits would you recommend to someone who is new to living a greater life?
Have a morning routine and evening routine – set aside time in the morning and night to reflect on how you’re feeling, how your day was, what you have to be grateful for. Use it to get grounded with your values and what you would like to achieve.

Exercise daily and get out into nature – movement helps free our mind, body and soul. It will help you be so much more productive in everything that you do.

Set goals – get into the habit of setting weekly and monthly goals for all areas of your life. Make sure they are inline with your values and vision. This will help propel you forward and help you create the life you want.

If you could recommend any book to anyone, which book would it be?
There are so many great ones it’s hard to choose. I love all of Brené Brown’s books – The Gifts of Imperfection, I Thought It Was Just Me, Daring Greatly, Rising Strong. They help us know our selves, learn the vocabulary to express ourselves, foster healthy relationships, and create a world of connection and compassion.

Check out her website for more details!


Facebook: https://www.facebook.com/livingbeyond.ca/
Instagram: @lucykborn
Twitter: @lucyborn
Pinterest: @lucyborn

Before you go-go gluten free

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Gluten-free diet is undoubtedly on the rise.

This past summer, a market research by the NPD Group revealed that 70 million Americans admitted to have consciously been trying to cut down on gluten consumption. The BBC News relayed that 60% of adults in the UK have admitted to buying gluten-free product.

While in Canada, the Canadian Celiac Association reported that about one in 133 Canadians suffer from Celiac Disease, an autoimmune disorder that prevents them from breaking down the network of proteins.

Nowadays gluten-free diets aren’t just a mandatory choice made by those who suffer from the repercussions of Celiac Disease, it’s also taken a spotlight within the health and fitness community.

Here are some things to consider before eliminating the gluten contents of your meals:

It’s not necessary
Unless you have Celiac’s or have another form of gluten sensitivity, eliminating gluten from your diet isn’t necessary. Many believe that bloating, fatigue, and irritated skin is a by-product of gluten consumption. However, despite the rising fad of gluten-free diets, scientific research remains inconclusive. Peter Gibson’s American Journal of Gastroenterology has been considered as among the foremost studies in the state of gluten, but even Gibson himself told The New Yorker that the other complex carbohydrates that are found within wheat could also be the reason that non-celiacs are unable to digest efficiently.

Not every grain has gluten
Dropping gluten out of your diet doesn’t mean the total elimination of grain products. You can still eat things such as quinoa, buckwheat, millet and amaranth.

Weight loss isn’t a guarantee
This is reliant on how you go about dropping gluten. Substituting wheat products with their gluten-free alternatives may not necessarily produce the results you want since most of these alternatives carry extra sugar and calories. On the other hand, opting for whole grains as opposed to refined carbs can lead to the benefits that you might have in mind.

Be mindful and be patient with conversations
Any form of fitness-driven diets can involuntarily induce a sense of snobbery. It can also lead to ridicule from the people around you (both jokingly and seriously). Be prepared to talk about the reasons why you’re ditching gluten, and be mindful of not putting others down.


Talk to your doctor
Ultimately, you don’t want to self-diagnose. Talk to your doctor or a dietician and see if going gluten free would be better for you. Just because celebrities and most people are doing it, doesn’t mean you should, too.

At the end of the day, your body dictates the benefits and downsides of going gluten-free. Make sure that’s the factor behind your decision, and not the popularity of the diet fad.







Healthy Halloween

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This year’s Halloween not only falls on a Saturday, it also happens to fall on the day that we turn our clocks back an hour. That means that every single person out to celebrate will have an extra hour to continue on with their shenanigans.

Over the years, Halloween has grown to be truly a polarizing and divisive celebration. For some, it’s the best night of the year. Costume parties, limitless treats, and pumpkin spices everything. Others hate it for the noise, the commercialization, and the limitless treats. Although Halloween is only marked for the day, the festivities last for a week or so. Candy and chocolate are easily found sprawled across tables during this time of the year. And as irresistible as some of these treats may be, if consumed in moderate quantities, they can also be detrimental to a healthy lifestyle.

Thankfully, there are many ways to enjoy the festivities of the season without having to indulge in colossal amounts of sugar.

Here are some healthy, and yet tried and true options to quench your Halloween indulgence:

Pumpkin Pie

Arguably one of the most iconic symbols of Halloween – much less the entire month of October – an average pumpkin pie has actually been found to contain several health benefitting factors to it, more than just it’s sweet, classic fall flavours. According to the National Agriculture Library operated under the US Department of Agriculture, a slice of pumpkin pie can be a great source of water-soluble B vitamins as well as minerals that aid in muscle contraction and blood oxygenation.

That doesn’t mean that we should all be feasting on pumpkin pies as they are ultimately still high in sodium and cholesterol – so do keep the portions in check.

York Peppermint Patty

At 165 calories, 3 grams of fat, and 27 grams of sugar, a full bar of a York Peppermint Patty offers the same sweet treats that Halloween brings about – but with much less sugary content. It only helps that these chocolate covered mints are really delicious.

Do something cool for the kids and give these away as treats.

Spiced Apple Cider

At less than 200 calories per serving, these can double as a go-to adult drink come Halloween or as a sweet beverage for the kids (just take out the apple brandy).

Recipe: (via Health.com)

  • Lemon rind strips (from 1 lemon)
  • 1 tablespoon fresh lemon juice
  • 1 gallon apple cider
  • 2 tablespoons light brown sugar
  • 20 whole cloves
  • 5 (3-inch) cinnamon sticks, halved
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup Calvados (apple brandy) or applejack (such as Laird’s)

Additional cinnamon sticks (optional)

There are many more ways to celebrate Halloween without the high-sugar treats it comes with. Treats you give to costumed trick or treaters can definitely be on the healthy side of snacks and candies. Remember, there are even people who give out toothbrushes, knowing that all the sweets can be detrimental to children (and adults who wind up eating the candy). Though the Halloween season is a solid reason to indulge in some of our favourite vices, making healthier choices won’t necessarily destroy the festivities of this time of the year. The spirit of the season don’t just come in candy after all.









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Have you ever had so many options and paths to choose from that you are paralyzed to make a decision because you don’t know which one to pick? I think we all have. This is especially prevalent with nutrition. Everybody has their own opinion of what is healthy and what is most effective for weight loss and we are always left wondering which way to go. IFFYM is no different, so let’s break this down before we have a breakdown.

What is IIFYM?
IFFYM stands for If It Fits Your Macros and is becoming a popular guideline for many dieters. In a nutshell, a macro is a macronutrient, which is considered to make up any of the nutritional components of the diet that are required such as protein, fat, carbohydrates and minerals. It is simply a form of calorie counting which enables you to plan your meals around your goals.

Although it has recently been recognized for its title IIFYM, this dietary method has been around for quite some time and is also known as flexible dieting. The name itself has a desired ring to it as it implies we can be more liberal with our food choices. IIFYM or flexible dieting is “method of dieting that revolves around meeting macro nutritional intake targets, and not what you eat to get there.” This isn’t to say you can pig out and eat all the food in the world, but you can eat any type of food so long as it fits within your acceptable macro intake.

Calculating macros – yes, this is a thing.
The most important and essential part of maintaining this diet is to know exactly what macros you are aiming for every day. This can be tricky at first, so we encourage you to use an online calorie counter which you can find at this link. http://iifym.com/iifym-calculator/ IIFYM shares similarities with clean eating, but clean eating is more focused on eating pure and organic foods where IIFYM emphasizes reaching macro targets and consuming a variety of different foods and nutrients.

Balance is key
Many people are excited when they first hear about IIFYM because it gives them the autonomy to choose what type of food they want to eat (to an extent of course) and they don’t have to feel as if they are being deprived of some of their favourite foods. The idea that we can drink a beer instead of bitterly nibble on a carrot stick while we’re out with friends on the weekend is definitely appealing to a lot of people. Research has found that some flexibility in our diet is key to long-term success as it decreases the frequency of binge eating. Allowing ourselves a bit of leniency when we choose our food will minimize our cravings and ultimately help us maintain a balanced diet.

The bigger picture
However, we have to also consider some of the shortcomings of this diet if we want the full picture. Just because we have the power to eat a box of doughnuts every day and still lose weight doesn’t necessarily mean we should. Food gives us energy and micronutrients that are essential for us to function. It is important to note that IIFYM requires a great deal of preparation and calculations, which can quickly become frustrating and nearly unmanageable at times.

Taking all of this into consideration, IIFYM is a liberating approach to dieting and will be of value to those who want to be healthy, but not to the point where they are limited to only eating a small sample of certain foods. Anything is okay in moderation and we encourage you to try out flexible eating if you are tired of following a rigid diet plan and don’t have a problem counting calories. Once you figure out what you want to accomplish, the rest will fall into place.

http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/ http://www.elitefts.com/education/nutrition/getting-dirty-if-it-fits-your-macros-needs-formatted/ http://bodytransformationfitness.com/clean-eating-vs-iifym-pros-and-cons-debate/



Training in the summer heat

Training in the Summer Heat

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Ladies and gentlemen, if you’ve skipped out on bulking season and procrastinated going to the gym, this is for you. And if you Vancouverites couldn’t cram gym sessions into your busy schedule, you better keep reading this article.

Summer is here. You can feel it as the hot air hits your face when you leave the house. The time to bulk up, cut, and start a new diet has passed. You’re probably thinking, “I should’ve gone to the gym so I could get that beach body!” or “Why didn’t I start eating healthier?” We have made a no nonsense mini-guide on how to kick-start your summer workout. We’ve gathered key exercises and tips and mashed it up in a single post for you to train in the hottest season of the year. Here we go.


Squat and Jump – This squat variation is a simple and effective exercise to warmup and train the legs and glutes for explosive movement. Simply jump and finish in the lowered squat position. Repeat as desired.

Pushup – Get up and pushup. You’re increasing your functional strength and working all the important muscles in the body. Also, you’re improving your posture, preventing shoulder injury, and working on your cardio for the cost of nothing but your sheer will.

Plank – It’s mind-blowing to know how many muscles are engaged holding a plank position. It is one of the best exercises you can do for a flat, toned stomach because it is activating all the muscles in your core body. Start holding the plank for one minute, and if you’re game for a challenge, set the timer to three minutes and feel the burn.

Pull-up – Don’t be confused with the chin-up. If you want to develop your back and biceps to the max, this is the exercise to do. Don’t be an amateur by trying to do one big set and doing it to failure, do them in at least three sets. When you grab the bar, start by hanging all the way down. Once your chin is above the bar, finish strong and go all the way down. Don’t forget to focus on isolating your back.

Leg Press, Lunges – As a friend, I advise you not to skip your leg day. If you want to build those strong and sexy legs, we recommend a variation of squats such as the split squat and goblet squat so you target your butt and quads as well.

Split Your Sets – Why have just a chest day when you can incorporate biceps or back into your exercises? You can burn more calories doing split sets and minimize your rest time.

Dumbbell Bench Press – The staple chest exercise to build that bold chest for the beach. Use the dumbbells to activate more muscles and balance out the weaker side of your body.

Barbell Bicep Curl – Bring out your guns to the beach with the barbell curl. Many people do perform this exercise incorrectly at the gym. Make sure your elbows are the only joint that is moving in order to effectively isolate the biceps. When it comes to your range of motion, observe how the force pushing down the bar decreases as you curl the bar to your chest. If you want to make every rep count, stop the upward motion around 45 and 90 degrees as soon as you feel the force decreasing.

Triceps Dip – I know you want big biceps, but you must balance out your arms by working the triceps as well. Whether you are doing this exercise on the bench or machine, make sure your starting position is solid with your arms straight and nearly locked and you drop your elbows to 90 degrees before you push back up for another rep.

Dumbbell Lateral Raises – If you’re going sleeveless, tone all the areas of your shoulders with one set in front, 45 degree, and side.

5 Tips to Survive Training in the Heat

Dri-Fit Wear – Essential clothes to absorb sweat and stay cool during your workout.

Cold Showers – According to a German study, a pre-exercise cooldown can boost your training performance. You can begin your workout with increased blood flow and energy to get you into workout mode. If you’re feeling hot, sleepy and tired, your time in the gym may not be too effective.

Change up the training environment – You do not have to suffer in the summer. Switch up the cardio training by cycling in the wind, swimming, or running on the forest-covered trails and the beach.

Decrease Pace – We all know it is hard to push yourself in the hot weather. If you need to bring down your intensity or break up the exercise into intervals, then do so. You know your body better than anyone. 

HYDRATE – This is paramount and will reflect your performance training in the summer. Water will be the solution for stomach cramps, headaches and dizziness during training. Bring a water bottle with you when you’re running outdoors and take a few sips when you can.

You have read all our tips, now throw away all your regrets and start training. DyerFitness can help you in that area too. Check the class schedule!

View Class Schedule Here

Why personal training

Why Personal Training? [INFOGRAPHIC]

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This time, we’ve decided to put a spin on our blog posts and create a fun infographic on why a personal trainer can be so beneficial to achieving your personal health goals.

So read on!
Why personal training Why personal training Why personal training

Let the DyerFitness team get you started!

Call the studio at 778-227-3690 or email us at info@dyerfitness.ca to start your path to fitness success.


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Everyone is familiar with the saying, “breakfast is the most important meal of the day,” you may have heard this saying from your mother growing up. We can look at breakfast as the meal that will either make or break your day from a nutritional standpoint. Having a healthy and well-balanced breakfast each morning will impact how you perform physically and mentally. Breakfast immediately increases your body’s energy and restores your body’s glucose level to normal from an overnight of fasting. A well-designed breakfast, especially for those who are training will include an adequate amount of carbohydrates to help fuel muscles and the nervous system, as well as other essential nutrients to impact the body’s glucose levels.

We all know about the facts as to why we should eat breakfast: metabolism and energy rates increase decrease in bad cholesterol levels as well as health problems such as Diabetes, and it will elevate your mood throughout your day. Then why do we not prioritize and include breakfast in our regular schedule? The main reason that comes to mind is that we all live a busy and fast paced life, which is why a large amount of people do not have time to intake a healthy well-balanced breakfast. Fast-foods and instant messaging are what we rely and focus on, on a daily basis causing a large toll in our health. We use excuses like, “I have no time in the mornings” or “I am not hungry,” referring to why we did not eat breakfast. We’re all guilty of using these excuses here and there, but if you’re really committed to your health and changing your diet in 2015 try some of these pointers on how to have a healthy breakfast daily with your busy schedule.

Instead of having just plain boring cereal with milk that can be repetitive, you can find fun and fast ways to have breakfast every morning!

Have breakfast in a blender!

The smoothie craze is not going anytime soon and why should it? It is a fast and easy method to get a healthy amount of fruit, veggies and protein in your system to start the day. A smoothie takes approximately five to eight minutes to make and as you are blending it you can attempt to multi-task. It is also something you can take on the go and drink it while you’re driving or while you’re getting ready to leave the house. We have a simple and quick receipt for you: A banana, handful of berries (frozen ones are the best!), one or two scoops of protein with almond milk or rice milk, if you want you can also add flax seeds and honey if you have a sweet tooth!

Mason Jar your oatmeal’s

Instead of cooking your oatmeal in the morning you can cut down some time by preparing it the night before. Place oatmeal (it can be rolled or steel), milk, cinnamon, chia seeds and any fruit of your preference in a Mason Jar and allow it to sit overnight in the fridge. This will allow the oats to absorb the milk causing it to puff out and soften up. In the morning, you can put the oatmeal in the microwave and eat it hot. This is a great source of fiber and other nutrients to kick start your day.

Prepare your meals ahead of time                        

If you know you have a busy week ahead of you, schedule a day where you can solely focus on cooking. Many fitness gurus and athletes dedicate one day a week to prep their entire meal, you can do this as well, but you can also start with only preparing your breakfast. Make enough pancakes or waffles then seal them tightly with a plastic wrap and place them in the freezer. Once you wake up in the morning remember to remove it from the freezer to let it set while you do your morning routine. Place the item in the microwave or the toaster for a few minutes then enjoy it with fruits or yogurt for a quick easy breakfast.

Remember, it’s the little things you do daily that will add up to a healthier life. Little components such as walking up the stairs instead of taking the elevator and using these helpful tips will help you kick start your way to a healthier and happier year!

positive habits creating new behaviors

Habits to Leave in 2014

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Now that 2015 has arrived, let’s start talking about some new years resolutions. Now I’m not talking about that long list of unrealistic dreams you made for yourself back in 2012, 2013, and 2014, I’m talking about the list of things that could easily be improved by just a small habit change. We all are guilty of many things, whether it’s sleeping in until noon, skipping our weekly workout sessions we promised ourselves, or wasting countless hours on social media. Here are 5 habits to say goodbye to and to leave in 2014 because it will just make our lives that much better.

  1. Sleeping In – Okay, so whether you’re a student or working part-time/full-time all you need is a solid 7-8 hours of sleep, so there’s really no need to sleep in all the time. Think about all the things you could accomplish if you woke up at 7am or earlier. You could go jogging, grab a coffee with an old friend, read the newspaper, or better yet, have breakfast. By sleeping in, you are replacing the opportunity to do many, many things in the span of a few hours that you would have wasted sleeping in. You’ll feel super refreshed and accomplished (after a few times of getting into the habit of waking up early of course). Give it a try!
  2. Skipping Breakfast – Many of us have a habit of skipping breakfast and the usual excuses I hear of is either “I don’t have time!” or “I don’t have food”. Two simple solutions for you: make time and buy food! We all have the habit of making the excuse of “not having enough time” but if we had made time for it in the beginning then we would’ve had enough time (sounds pretty simple eh? It is). Set your alarm clock 10-15 minutes earlier than your usual time and make yourself a nice healthy breakfast. We all hear this over and over again, but it never seems to stick, “breakfast is the most important meal of the day” and it’s true. If you want a smooth, hungry-free, and cranky-free (I think the term is “hangry”) start to your day than start getting in the habit of eating breakfast. If it helps, prep. Have something ready in your fridge the night before so it’s easier and quicker for you to put everything together the next morning. All you need to do is start and this will become a new, easy habit in no time!
  3. Not Drinking Enough Water – Yes, yes, back to the “I don’t have enough time!” excuse, but how does one not have enough time to drink enough water? I mean, it can’t be that you don’t have enough water because that’s the glory of living in beautiful British Columbia, is that water is free and clean! We are extremely lucky to be living in a country that has clean spring water so we might as well take advantage of it. Did you know that water accounts for 60% of your body? So it’s pretty evident that drinking water benefits your total body health. Drinking water helps many factors; it keeps your memory sharp, stabilizes your mood and keeps your motivation intact! This is probably the easiest habit to get use to. An easy way to tell if you’re drinking enough water is what I call the urine color test, if your urine color is light yellow than you are drinking enough water. What helps me is keeping a water bottle in my bag at all times and making sure I drink all of it and refill every few hours and repeat.
  4. Skipping Your Weekly Workouts – We are all guilty of skipping our weekly workouts here and there because again, we’re too busy. It’s very important to squeeze in some sort of physical activity a couple times a week. It’s like eating breakfast and drinking water, it’s a must. Try getting in the habit of set workout days for example every Mondays, Wednesday, and Fridays. If you’re not too sure how many days you should workout or what kind of workouts you should do, you could always drop by the office and we can put together a workout plan the suits you! All you need to do is get started and we’re here to help you.
  5. Put Your Phone Away – Do you find that most of the time off you have is spent on surfing the net? Whether it’s during a lunch break, after work, or before bed, that you’re usually always on your cellphone or computer on social media. Let’s put behind all the time you’ve wasted on social media back in 2014 and start putting that time in other important things. Or in other words, just put your phone away. Pick up a book and read, put on your favorite pair of runners and go for a jog, or turn everything off and meditate. Spend some real quality time with your loved ones, not on your cellphone. We all are guilty of spending way too much time on social media and that valuable time could be spent investing into yourself or into building relationships. One way to get started is to put your phone away during your lunch break and go for a walk or read a book instead. Get creative with your time!

There you have it, the top 5 habits to leave in 2014. You can do it.

Most Important Factor in DyerFitness Health Pyramid

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Many of you could probably relate to the fact that it is quite difficult to make more time for all the things we want to do in our life.  Do you want to know the best way to add value to it? By getting the right amount of sleep required for your body to function at its optimal level.
Sleep is the most important factor to maximizing all your results that you put into the gym and the nutrition you put into your body. Sleep is the one of the key factors in muscle growth, reducing injury in the gym, and reducing stress. At DyerFitness, sleep is the foundation to our health pyramid.


Did you know that the human body produces the most growth hormone during your sleep? It is also when the muscle repairs itself after strenuous activity. If we do not allow time for our muscles to heal, you are at higher  risk for injury and will cause more damage than good. Muscle growth also plays a huge factor in fat loss.


Studies have proven that you are more likely to make poor decisions, have a weaker immune system, and increase your level of stress when the body is lacking sleep. When the body is not fully recover, it puts stress on the mind and body. Stress produces cortisol which is a fat burning blocker, so even if you worked out a lot and ate well, the body may not benefit if it is in stress mode. When the body is fully rested, you will reap more benefits in your workouts because the more energy you have, the stronger your workout will be. The more alert you are, the more likely you will have better form in your exercises. Sleep is also a great way to decrease stress.


Lastly, sleep helps wind down the mind and allows the brain to relax.  It is important to feed your emotional and mental well being as the mind can take you anywhere you want your body to go. So in order to strengthen your mind and soul, you’ll need to get plenty of rest.


Infants – 16 hours

Toddlers – 9-10 hours

Children/Teenagers – 9 hours

Adults 7-8 hours

 *Other factors may affect this number

Sleep is the number one priority in our day-to-day life. No matter how busy you are, it is important in order to maximize physical growth, make good decisions, and resting your mental well being.

If you have any further questions, feel free to message us at the studio.


Most Important Factor in DyerFitness Health Pyramid

DyerFitness Nutrition Find: Nuts & Obesity

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DF Nutrition Find: Nuts and Obesity – The Weight of Evidence

Check out this DyerFitness nutrition fact find by Dr. Greger. Dr. Greger is a internationally recognized professional speaker on a number of important public health issues. DyerFitness recognizes Dr. Greger’s work and is sharing his work with you the audience at home. Check out this DyerFitness find, and be sure to check out more of Dr. Greger visit www.nutritionfacts.org