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Meal Makeover

I’ll be honest with you. I love my food. Therefore, the idea of not being able to enjoy it is outrageous to me. As a food coach, I don’t believe in deprivation. However, I don’t use it as an excuse to eat any and everything I see in front of me.

With that in mind, I have developed a few guidelines that help me staying on track when I am choosing what to eat. Because I love cooking, I give preference to homemade meals but I understand that not everyone enjoys the kitchen. The good news is that I can use these guidelines not only when I am cooking but also when ordering food at a restaurant.

Quick Guide to Healthy Snacking

Did you know that our digestive system was designed to receive and process food every four hours or so?  That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time.

Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding centre in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.

Why You Shouldn’t Drink Your Calories

If you are trying to lose weight, this is an easy way to cut calories without starving yourself.

Liquid calories are readily absorbable, meaning that they will go straight into your bloodstream as sugar. This produces an immediate response from the body, releasing a huge amount of insulin[1]. Insulin job is to take up all the sugar floating around, taking it to muscles and organs where it should be used as energy. The problem is when those sites are full, insulin will have to make other arrangements. Which means taking the sugar to your liver where it will take the form of a long-term type of storage. You probably heard of it before. It is called FAT. And your body favourite storage spot is your belly.

Detox Revised

It is January. Holidays are over and it is time to face the reality. You overdid it throughout the festivities. Hey, don’t feel ashamed. You are not alone. I did the same. Too much to drink, too much to eat, not nearly enough exercise.

Now, it’s time to get back on track and I have a PLAN. We are going to DETOX. Alright, calm down! Not what you are thinking. Just listen to me.

First things first. What is Detox anyway?

According to Dr Google, “detox is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances.”

It doesn’t seem too hard. For how long are we doing it?

Let’s try one week? I can definitely cut stuff for a single week.

Meal Planning 101

Eating healthy on regular basis can be quite challenging. In my experience, the best way of avoiding falling into the junk food/take out trap is being prepared. If you arrive home from work and have everything ready to prepare a delicious and nutritious meal, you will be less likely to end up at McDonalds drive thru.

Here are some tips for creating your own meal planning system. This is the method I use to plan my meals and grocery shopping for the week.

Can I Have Carbs?

The 2 Week DietFirst of all, keep in mind that carbohydrates are not bad for you. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However, not all carbs are the same. There are different categories which are:

Vegetarian Sources of Protein

The 2 Week Diet
Studies show that plant-based diets are the healthiest but do vegetarians get enough protein?

Why do we need protein anyway?

Proteins are the building blocks body tissues, hormones, enzymes, and antibodies. Even though, protein could be used as an energy source, it is usually spared. Our body can’t produce amino acids (the building blocks of protein). Therefore, we must get them from food sources.

How much protein do I need?

The minimum recommended daily intake is around 0.8 grams of protein per kilo of body weight. This means that if your weight is 70kg, you should consume at least 56 grams of protein daily. Depending on your fitness goals, you need a little more than that.

How Much Protein Do I Need?

Protein shake, protein bars, protein pancakes. Everywhere I look, I find a new protein-based product. And the fitness industry seems to be obsessed with it. Have you noticed how many articles just like this one you can find on google?

Anyway, I agree that protein is a very important macronutrient. Without protein, we can’t function. It is present in every single cell of our bodies (except for fat cells, cause fat cells are formed by…well, fat). They are the building blocks of bones, muscles, skin, blood… Bla, bla, bla. You know all that already.

Let’s get to the point. I believe that you can have enough protein from food sources as long as:

  1. You know which foods contain protein
  2. You eat protein with every meal
  3. You understand your portion size

That’s why I created the following guide;)

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