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;)

Are You Familiar with the Food Groups?

The 3 Week Diet
According to the 2010 Dietary Guidelines, we should get most of our nutrients from our diet. Whole, nutrient-dense foods (rich in nutrients with few calories) should be preferred over processed foods, which are usually energy-dense (lots of calories per weight) and nutrient-poor.

Food sources are divided into six major groups:

Fruit Heat Map

My weight-loss clients often ask me if they can have fruit as part of their plan.

Fruit is packed with vitamins, minerals, and phytochemicals. It also has tons of fibre which helps slowing down the digestive process and the release of sugar in the blood stream. In addition, its sweet taste may curb your cravings for desserts. So, yes, you can have fruit as part of your weight-loss plan.

Trainer’s Meal of the Day

You give your best at training but if you don’t have a proper diet chances are you won’t see the results you deserve. However, when I say “diet” I don’t mean counting calories and under eating. I’m referring to choosing whole foods that are naturally rich in nutrients.

How to Plan a Healthy Breakfast

The 3 Week Diet

Breakfast is a very important part of a healthy diet, especially if you are trying to lose weight. Since it is the first meal of the day, it can make or break your efforts to stay on track. Keep in mind that what you eat is as important as when you eat it. Starting the day with high-calorie, nutrient-poor foods will not only put your fat-loss efforts in jeopardy, but will also make you feel sluggish throughout the day. Therefore, pay close attention to how you are fueling your body.

Here are a few tips to plan a balanced breakfast:

My Current Diet

I am often asked what I usually eat in order to keep my slim figure, so I have decided to take pictures of some of my favorite meals and post them here. Most of my meals are home made and I try balancing my macronutrients (the ration between carbohydrates, protein, and fats) according to my fitness goals and body type. I am an ectomorph, which means that my body handles carbohydrates quite well and I don’t put on weight too easily. Also, I have been trying to gain muscle mass, meaning that my diet contains a little more calories, protein and carbs than if I wanted to maintain or lose weight. Besides, I have a very active lifestyle which allows me to indulge a little more than a sedentary person. That said, here goes a day worth of food in my life.

Product Review: Body Science Organic Vegan Protein

I have recently tried a new protein powder. I was looking for a supplement high in protein and low in carbohydrates to use as a post-workout shake during the cutting phase of my competition preparation. So, I went to the local health food store and stumbled across the “Organic Vegan Protein” from Body Science.

It is as the name says: a certified organic product, 100% vegan, gluten free, nut free, and lactose free. It doesn’t contain any artificial colours or flavours, and it is sweetened with stevia, a natural plant based sweetener that is very low in calories. The protein source is a blend of brown rice, pea, amaranth, quinoa, buckwheat, millet and chia powder. Also, on the label, the manufacture brags that it contains super food extracts such as açai berry, mangosteen, goji berry, and green tea. With 18 g of protein and only 404 KJ (97 kcal) per scoop, I thought it was a winner.

Clean Your Diet

The 3 Week Diet
You have been exercising regularly for a while, and now you feel it is time to make positive changes in your diet. If you want to eat better but have no idea how, I have a few tips for you. Just follow the next steps to a healthier diet.

1. Clean your pantry

Some foods are supposed to be eaten in moderation, meaning once or twice a month. If you keep those foods at home, chances are you are going to eat them more often than you should. Thus, to clean your diet, you should get rid of those foods. Get a garbage back and throw away the following items (if you have them at home, otherwise you are already half way to success).

Healthy Eating – Breakfast

papaya and yogurt yogurt and berries egg on toast

You have probably heard that breakfast is the most important meal of the day. But do you know why? Researches show that people who start their day with a morning meal tend to weigh less than those who skip breakfast, are less likely to snack throughout the day, and perform better at mental activities.

Fat, Sick and Nearly Dead

fat sick and nearly deadThis is not a new movie (from 2010) but I have just watched it and I really recommend it. It is a documentary based on a guy’s quest for the cure of a rare skin condition. After being on medication for years with little results, Joe Cross decides to reboot his life through juicing. He spent 60 days cruising the USA while on a complete juice fast[1] interviewing Americans along the way.


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