--- title: Health & Fitness Blog - NASM | Emily Bailey description: For health and fitness topics, backed by the latest research in the field, browse our blog for industry-leading findings. ---   [![NASM](https://blog.nasm.org/hubfs/Nasm_December2018/images/logo186x62.png)](https://blog.nasm.org) - [NASM.org](https://www.nasm.org) - [Fitness](http://blog.nasm.org/tag/fitness) - [CPT](http://blog.nasm.org/tag/cpt) - [Nutrition](http://blog.nasm.org/tag/nutrition) - [CES](http://blog.nasm.org/tag/ces) - [Sports Performance](http://blog.nasm.org/tag/sports-performance) - [Workout Plans](http://blog.nasm.org/tag/workout-plans) - [Wellness](http://blog.nasm.org/tag/wellness) # Emily Bailey ### Recent Posts [![fiber](https://blog.nasm.org/hs-fs/hubfs/fiber.jpg?width=723&name=fiber.jpg)](http://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [Weight Loss](http://blog.nasm.org/tag/weight-loss) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [How Much Fiber Do You Need? The Benefits of the Phytonutrient](http://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | August 7, 2017 Fiber is actually not a nutrient and it doesn’t provide the body with energy or calories. It’s also not digestible or absorbable by the body, but its health benefits earn it the designation of “phytonutrient.” Fitness professionals know that the “average ... [Read More](http://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [![Group of men and women eating at a restaurant together](https://blog.nasm.org/hs-fs/hubfs/iStock-539281033-Eating-out-sized-750x375.jpg?width=723&name=iStock-539281033-Eating-out-sized-750x375.jpg)](http://blog.nasm.org/fitness/dining-good-health) [Fitness](http://blog.nasm.org/tag/fitness) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Healthy Eating Out Options - Dining Out in Good Health](http://blog.nasm.org/fitness/dining-good-health) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | February 1, 2017 With so many responsibilities and not enough time, sometimes eating out seems like the most reasonable option for fueling up. Unfortunately, restaurant dishes are often loaded with calories, as well as the saturated fat, sodium and sugar that make these ... [Read More](http://blog.nasm.org/fitness/dining-good-health) [![Two females enjoying fruit and juice together](https://blog.nasm.org/hs-fs/hubfs/minerals.jpg?width=723&name=minerals.jpg)](http://blog.nasm.org/fitness/top-9-minerals-for-staying-healthy-strong-and-fit) [Fitness](http://blog.nasm.org/tag/fitness) [Sports Performance](http://blog.nasm.org/tag/sports-performance) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Top 9 Minerals for Staying Healthy, Strong and Fit](http://blog.nasm.org/fitness/top-9-minerals-for-staying-healthy-strong-and-fit) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | December 24, 2016 You may be familiar with sodium, chloride, potassium, magnesium and calcium regarding needs for hydration, but these nutrients are also related to many other physiologic processes in the body. Nutrients—including micronutrients, major nutrients and trace ... [Read More](http://blog.nasm.org/fitness/top-9-minerals-for-staying-healthy-strong-and-fit) [![energy boosting](https://blog.nasm.org/hs-fs/hubfs/energy%20boosting.jpg?width=723&name=energy%20boosting.jpg)](http://blog.nasm.org/nutrition/energy-boosting-foods) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Energy Boosting Foods](http://blog.nasm.org/nutrition/energy-boosting-foods) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | December 16, 2016 We are faced with many challenges that disrupt our normal eating and exercise schedules and routines. Between special events, holidays and family gatherings, it is quite easy to fall off-track. To help you stay on track and energized, let’s focus on ... [Read More](http://blog.nasm.org/nutrition/energy-boosting-foods) [![beat vegetable ](https://blog.nasm.org/hs-fs/hubfs/Superfoods-Trio-cut-750x375.jpg?width=723&name=Superfoods-Trio-cut-750x375.jpg)](http://blog.nasm.org/training-benefits/super-energy-foods-for-athletes) [Sports Performance](http://blog.nasm.org/tag/sports-performance) [Training Benefits](http://blog.nasm.org/tag/training-benefits) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Can Superfoods Equal Super Performance?](http://blog.nasm.org/training-benefits/super-energy-foods-for-athletes) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | August 23, 2016 Meet three of today’s superfood darlings: açai berries, beetroot juice, and curcumin. What does the research say regarding their impact on athletic performance, recovery, and overall health? Here’s the delicious news. [Read More](http://blog.nasm.org/training-benefits/super-energy-foods-for-athletes) [![Woman performing a barbell deadlift](https://blog.nasm.org/hs-fs/hubfs/vegan.jpg?width=723&name=vegan.jpg)](http://blog.nasm.org/fitness/protein-vegetarian-vegan-athletes) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Protein for Vegetarian and Vegan Athletes](http://blog.nasm.org/fitness/protein-vegetarian-vegan-athletes) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | May 16, 2016 Can you be a vegetarian or vegan athlete and meet your protein needs? It is an outdated myth that it is difficult to meet protein requirements from plant sources. Choosing your individual approach to eating needs to fit your lifestyle, whether that’s for ... [Read More](http://blog.nasm.org/fitness/protein-vegetarian-vegan-athletes) [![Hands squeezing a variety of vegetables](https://blog.nasm.org/hs-fs/hubfs/iStock_000078177621_sized-ORTHOREXIA-750x375.jpg?width=723&name=iStock_000078177621_sized-ORTHOREXIA-750x375.jpg)](http://blog.nasm.org/fitness/orthorexia-when-healthy-eating-becomes-unhealthy) [Fitness](http://blog.nasm.org/tag/fitness) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Orthorexia: When Healthy Eating Becomes Unhealthy](http://blog.nasm.org/fitness/orthorexia-when-healthy-eating-becomes-unhealthy) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | February 15, 2016 This year, National Eating Disorder Awareness Week focused on early detection. The earlier someone suffering from an eating disorder gets treatment the better the outcomes of recovery. With that in mind, let’s discuss when healthy eating becomes ... [Read More](http://blog.nasm.org/fitness/orthorexia-when-healthy-eating-becomes-unhealthy) [![A women eating soup in the winter](https://blog.nasm.org/hs-fs/hubfs/Soup-750x375.jpg?width=723&name=Soup-750x375.jpg)](http://blog.nasm.org/nutrition/winter-sports-and-cold-temperature-nutrition) [Sports Performance](http://blog.nasm.org/tag/sports-performance) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Winter Sports and Cold Temperature Nutrition](http://blog.nasm.org/nutrition/winter-sports-and-cold-temperature-nutrition) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | December 17, 2015 If you have an overall balanced nutrient intake, your pre, during, and post workout fuel and hydration can make a huge impact on your performance, recovery between workouts, and injury prevention. Your overall training diet is more important than any ... [Read More](http://blog.nasm.org/nutrition/winter-sports-and-cold-temperature-nutrition) [![woman checking body in mirror](https://blog.nasm.org/hs-fs/hubfs/body-image-2-crop-750x375.jpg?width=723&name=body-image-2-crop-750x375.jpg)](http://blog.nasm.org/uncategorized/healthy-body-image-you-are-more-than-a-number) [wellness](http://blog.nasm.org/tag/wellness) [Nutrition](http://blog.nasm.org/tag/nutrition) [Advice](http://blog.nasm.org/tag/advice) ## [Healthy Body Image: You Are More Than a Number!](http://blog.nasm.org/uncategorized/healthy-body-image-you-are-more-than-a-number) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | November 7, 2015 “Well, there it is again… another disappointing number. I just don’t understand. I trained hard at the gym all this week and I know I ate healthy too. I was feeling great until I saw the number on the scale that indicated I haven’t lost a pound this ... [Read More](http://blog.nasm.org/uncategorized/healthy-body-image-you-are-more-than-a-number) [![fire coming from grill with tailgate going on around](https://blog.nasm.org/hs-fs/hubfs/tailgating%20tips.jpg?width=723&name=tailgating%20tips.jpg)](http://blog.nasm.org/uncategorized/tailgating-tips-for-a-healthy-season) [Nutrition](http://blog.nasm.org/tag/nutrition) ## [Tailgating Tips for a Healthy Season](http://blog.nasm.org/uncategorized/tailgating-tips-for-a-healthy-season) [Emily Bailey](http://blog.nasm.org/author/emily-bailey) | September 9, 2015 Fall is football season and what does football season mean? It means it’s time to bring out the tailgating gear! Tailgating is meant to be a fun event shared with family and friends, but there are steps we can take to make sure we are adequately prepared ... [Read More](http://blog.nasm.org/uncategorized/tailgating-tips-for-a-healthy-season) [1](http://blog.nasm.org/author/emily-bailey/page/1) [![SelfImproveW1](https://blog.nasm.org/hs-fs/hubfs/NA_Your%20Better%20Life%20Blueprint_375x452ad_Email_Week1_082526.jpg?width=357&height=452&name=NA_Your%20Better%20Life%20Blueprint_375x452ad_Email_Week1_082526.jpg)](https://www.nasm.org/continuing-education/free-nasm-course?utm_source=blog&utm_medium=referral&utm_campaign=blogad&utm_content=blogsidebar-SelfImproveW1) [![LaborDaySaleFS](https://blog.nasm.org/hs-fs/hubfs/NASM_LDS_BLOG_SO_FS_357X452.webp?width=357&height=452&name=NASM_LDS_BLOG_SO_FS_357X452.webp)](https://www.nasm.org/nasm?utm_source=blog&utm_medium=referral&utm_campaign=blogad&utm_content=blogsidebar-LaborDaySaleFS)   ### Sign up to receive content, exclusive offers, and much more from NASM! - [Popular](http://blog.nasm.org/author/emily-bailey/page/1#tabs-1) - [Recent](http://blog.nasm.org/author/emily-bailey/page/1#tabs-2) ![Salmon, eggs, and grains on table ](https://blog.nasm.org/hs-fs/hubfs/natural-protein-food-on-table-PLYFFS7-750x375.jpg?width=62&name=natural-protein-food-on-table-PLYFFS7-750x375.jpg) ### [Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day?](http://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss) By Brad Dieter ![](https://blog.nasm.org/hs-fs/hubfs/iStock-11538168762.jpg?width=62&name=iStock-11538168762.jpg) ### [Body Types: Mesomorph, Ectomorph, & Endomorph Explained](http://blog.nasm.org/body-types-mesomorph-ectomorphs-endomorphs-explained) By Kinsey Cave ![Shoulder movement through the 3 planes of motion](https://blog.nasm.org/hs-fs/hubfs/Imported_Blog_Media/Screen-Shot-2019-05-28-at-1_56_36-PM-1024x451.png?width=62&name=Screen-Shot-2019-05-28-at-1_56_36-PM-1024x451.png) ### [Sagittal, Frontal and Transverse Body Planes: Exercises & Movements](http://blog.nasm.org/exercise-programming/sagittal-frontal-traverse-planes-explained-with-exercises) By Andrew Payne ![woman doing a clamshell workout](https://blog.nasm.org/hs-fs/hubfs/clamshell-workout.jpg?width=62&name=clamshell-workout.jpg) ### [Banded Clamshell Workout](http://blog.nasm.org/banded-clamshell-workout) By Kinsey Cave ![man doing a tricep pull-down on the cable machine](https://blog.nasm.org/hs-fs/hubfs/periodization-training.jpg?width=62&name=periodization-training.jpg) ### [Periodization Training Simplified: Your Guide to the Cycles and Phases](http://blog.nasm.org/periodization-training-simplified) By Andre Adams ![](https://blog.nasm.org/hs-fs/hubfs/don%20wildman%20award%20blog%20hero.jpg?width=64&name=don%20wildman%20award%20blog%20hero.jpg) ### [Augie Nieto: 2024 Don Wildman Commitment to Excellence Award Winner](http://blog.nasm.org/augie-nieto-2024-don-wildman-commitment-to-excellence-award-winner) By Bill Apablasa ![](https://blog.nasm.org/hs-fs/hubfs/alcohol-nutrition-impact.jpg?width=64&name=alcohol-nutrition-impact.jpg) ### [Discussing Alcohol & Nutrition: Making Mindful Choices](http://blog.nasm.org/alcohol-and-nutrition-making-mindful-choices) By Darlene Marshall ![](https://blog.nasm.org/hs-fs/hubfs/iStock-1474411891.jpg?width=64&name=iStock-1474411891.jpg) ### [Global Wellness Institute: Highlighting The Fitness & Wellness Evolution](http://blog.nasm.org/a-fitness-and-wellness-evolution-look-back-ancient-civilizations-to-now) By Rick Richey, MS ![](https://blog.nasm.org/hs-fs/hubfs/NA_PodcastNW_TheDrinkingPodcast_1920x1080-youtube%20thumbnail.jpg?width=64&name=NA_PodcastNW_TheDrinkingPodcast_1920x1080-youtube%20thumbnail.jpg) ### [Mindfulness & Drinking: Knowing How Much Alcohol is Too Much](http://blog.nasm.org/how-to-drink-more-mindfully) By NASM ![Maximizing Your HSA & FSA funds: What can you use them for?](https://blog.nasm.org/hs-fs/hubfs/iStock-1200750939.jpg?width=64&name=iStock-1200750939.jpg) ### [Here's How to Calculate & Improve Your RMR](http://blog.nasm.org/how-to-calculate-and-improve-rmr-resting-metabolic-rate) By Dana Bender [Get NASM Edge App!](https://www.nasm.org/edge)[NASM Podcast Network](https://www.nasm.org/resources/podcast-network)[NASM Promotions](https://www.nasm.org/promotions) [Free NASM Courses](https://www.nasm.org/continuing-education/free-nasm-courses)[How to Eat Healthy At Home](https://trainer.nasm.org/free-nutrition-mini-course)[The Importance of Foam Rolling](https://trainer.nasm.org/foam-rolling-course) [Downloads](https://www.nasm.org/resources/downloads)[Exercise Library](https://www.nasm.org/exercise-library)[Equipment Library](https://www.nasm.org/equipment-library) © 2024 NASM, LLC. 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