Archive for the ‘Diet’ Category

The 5 Step Plan to Start Journaling Your Food so You Can Beast Harder

Monday, February 13th, 2017

Nutella BingeIt’s happened.

Yet again.

It’s 5am, and you are standing in the light of your fridge, with a ladle in the Nutella jar, greedily chomping down any hope that you were going to eat well that day.

“Maybe tomorrow will be the day I lock down my nutrition,” you tell yourself.

“There, there—of course tomorrow will be the day,” the not-so-helpful you replies, the ladle craning towards your mouth, brimming with that sweet, sweet hazelnut spread.

If this feels familiar (and lawd knows it does for me), you aren’t alone.

We all struggle mightily with our nutrition at one point. Or many points. Or all the fuckin’ time.

But it doesn’t have to be this way. And before you laugh and shuffle off to another one of the 7 tabs you have open, you should consider starting a food diary.

Maybe you’ve thought about writing your food before.

Then you were like, “Nah, I ain’t got time for that.”

Or you snickered at the idea of keeping a “food diary.”

Sounds kinda prissy, right?

But really, put aside giving a baker’s hoot what others may or may not think for a moment.

If you want to feel metric butt-ton better, have higher and more consistent energy levels over the course of the day, and you know, beast at a 20% harder rate*, then start putting pen to paper and unleash this certified and proven weapon for kicking names and taking ass—err—in the kitchen.

* Anecdotal approximation. See a doctor if it lasts longer than 4 hours.

Here’s how a food journal will help you open a can of whoop-ass in the gym and in life: (more…)

Top 5 Foods to Maximize Muscle Gains

Thursday, February 9th, 2017

Build muscle with foodMuscle gain is not just about what you do in the gym. Although you can’t just eat your way to a dream body, your nutrition can enhance and help you on your journey to a leaner and a more muscular body. If you want to gain muscle faster, add these five foods to your shopping basket.

Meat – Beef and chicken

Protein is of course what your muscles are made of and it shouldn’t come as a surprise then that meat is good for muscle gain. Different meats are the easiest way to eat vast quantities of meat and protein isn’t the only thing going for them – meat also comes back with essential nutrients and vitamins.

The two best meats to opt for include beef and chicken. Lean beef is full of iron and zinc, which are essential for a healthy body. Furthermore, lean beef has a high level of amino acid, which will work together with insulin to promote and boost muscle growth.

You should also opt for chicken (if you’re also trying to cut, get rid of the skin) when looking for high quality protein. Chicken can help with bone health, which is a crucial part of muscle growth. Chicken can easily be spiced with different mixtures to make it taste delicious and ensure you’re not eating the same tasting food every day.
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Superfoods You Need to Know More About

Monday, January 16th, 2017

Introducing 4 Superfoods You May Have Never Heard About

Matcha Tea SuperfoodsWhen you pass through the produce aisles, you’ll pick up  all the usual items — tomatoes, lettuce, apples, bananas, and other common fruits and vegetables. And then you might grab a bag of almonds or walnuts, too. We all know that these foods provide us with the range of nutrients our bodies crave.

Now if this sounds like you, I want to start off by saying, great job — the more fresh, whole foods you consume, the better. With that being said, if you want to take your health to the next level, you may need to step a little outside of your usual comfort zone.

Say hello to these superfoods, a fantastic way to boost your health throughout the new year! (more…)

105 Protein Shake Recipes

Monday, January 9th, 2017

Protein Smoothie Recipes for Weight Loss and Muscle Gain

Protein Shake WomanHere are 105 different protein shake recipes!

Utilize all kinds of fruits, vegetables, spices, and fun ingredients like peanut and almond butter, honey, oatmeal, and flavor extracts. Whatever you have laying around probably can be used in one of these protein shakes.

For those without digestive issues, check out the link to Optimum Nutrition below. It is an awesome product with a huge variety of flavors and sizes.

For those who are lactose intolerant, check out Muscle Milk protein power, which also comes in several flavors and sizes. When I found Muscle Milk I could finally start mixing protein recipes again!

Need protein powder?

Optimum Nutrition is nutritionally the healthiest and highest quality protein powder I’ve found at a reasonable price. It comes in over 20 different flavors and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers. Click here to order or learn more.

Muscle Milk is an equally great product and is also great for lactose intolerance. That’s right, if whey protein usually makes you sick give Muscle Milk a try. It comes in at least 10 flavors and in 2.5 and 5 lb jugs. Click here to order or learn more.

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The Project Shred Diet

Monday, December 26th, 2016

Just in time for the new year! Lose fat quick and safe on this 21 day detox fat loss diet!

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:Mermaid Abs

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet used to clean out your system of processed garbage.
  • A higher protein diet to potentially allow muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

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Healthy Diet on a Student Budget (and More Tips for a Healthier Lifestyle)

Thursday, December 8th, 2016

How to Manage a Student Diet

There is still a big misconception that a healthy diet – and a healthy lifestyle – is expensive. For many, buying organic food, high-end supplements and maintaining a gym membership are not always an option. Students in particular often struggle with maintaining a healthy lifestyle.

Students tend to stay up late and engage in activities that are not necessarily good for the body and mind. The same problems are seen among online students, especially since they have more freedom with their time.

Whether you’re pursuing your bachelor’s degree or taking an online MPH degree while working a full-time job, these healthy diet tips will help you maintain a healthy body on a budget. Let’s get started, shall we?

Don’t Abandon Campus (and Cheap) Meals

Student Diet
There are actually a lot of great meal choices when you’re on a meal plan from the university. The key here is sticking with the meal options that are actually good for your body. Cooked vegetables, omelets and grilled chicken are among the menus you can comfortably go for without breaking your healthy diet.

The same can be said for online students. Since you can now pursue a master of public health degree and various other degrees from home, it is not difficult to prepare your own healthy meals. You’ll be saving a lot on your meals while still maintaining a healthy day in, day out. (more…)

What Are the Side Effects of Protein Powder?

Monday, December 5th, 2016

Your QuestionsI get plenty of questions in various comments throughout the website, but I also get comments and questions via the contact form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Russel wrote:

“I’m 19 and am just starting to try to build some muscle. I was wondering what happens when you consume too much protein and your liver or kidneys can’t handle it, what are the side effects?”

Sexy with Protein ShakeResponse:

First of all, there really are no side effects to using protein powder, as long as you use it intelligently. There’s no reason to eat more than 40 grams of protein in a meal. There’s also no reason to live on protein supplements. Real food will keep you healthy.

Protein powder is just a ‘supplement’ to your normal whole food diet. Optimum Nutrition Protein Powder is definitely the best product to choose to ‘supplement’ your diet with extra protein. Find great deals on protein powder and other supplements at Dealslands.co.uk , where they have frequent discounts on lots of nutritional products.

That said, I want to examine this question from the following three angles:

  • regarding the digestion of lactose
  • regarding the digestion of excess protein and developing kidney stones
  • regarding your body being in a state of ketosis

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Nutrition Guidelines for Basketball Players-The Only Guide You Need

Wednesday, November 30th, 2016

Basketball Nutrition GuideIf you are an athlete like most others, you never feel like you’ve maximized your potential, no matter your skill level. That is basically true for all athletes in all sports, including basketball. More practice means more skill, which in turn means better performance.

Probably you work hard practicing indoors and outdoors, shooting hoops at all angles and distances. With your basketball in-hand you probably travel great distances to play and practice with other skilled athletes who can help you improve your own skills.  You’ve likely improved your ball handling skills, developed your shooting and passing ability, and you’re still working hard on the court to become a better rebounder.

But did you think about maintaining a diet plan to improve your performance by enhancing training, speeding recovery and decreasing illness?

Think about it again. Food and diet have huge impact on your body. Balanced diet is what you need to influence your health and athletic performance – including stamina and endurance. (more…)

Back to Basics: The Fundamentals of Keeping Lost Weight Off

Thursday, October 6th, 2016

The Basic Fundamentals Of Losing Weight And Keeping It Off

Over the years, more and more consumers have discovered the paramount importance of losing weight and getting into shape. An abundance of health complications can be directly linked to obesity. This includes diabetes, asthma, and high blood pressure. Unfortunately, losing weight can seem hopeless for a large quantity of the population. It is undeniably much more difficult than the majority of people will ever know and keeping the weight off can be even more difficult. Below, you will discover the fundamentals of losing weight and keeping it off for good.

Push up class

Calories In vs Calories Burned

First and foremost, it is pertinent to follow the basics. The concept of losing weight is actually very simple. Individuals only need to consume less calories than they burn each and every day. By following this basic formula, you’ll eventually lose weight. Unfortunately, putting this simple plan into action can be very difficult. Hunger, lack of control, and other factors can get in the way and lead the individual astray. (more…)

Top 5 Best Green Superfoods of 2016

Monday, October 3rd, 2016

Superfoods

What actually are Superfoods?

When we mention the term “Superfoods” it is not uncommon for there to be a sense of confusion among most people. This is not really surprising either. While consuming nutrient dense foods is an ancient practice, the concept is basically lost in our fast-paced and convenience focused culture. Only recently has there been mainstream attention and research towards the importance of introducing this kind of nutrition back into the human diet.

The term “Superfood” refers to any nutrient-dense food that is widely considered to be beneficial towards our health and overall well-being. The term is a relatively new one, having only generated popularity in the last 20 years or so. However, the idea is simple. Foods that have a wide-ranging nutritional profile that includes; micro & macro-nutrients, phytochemicals, phytopigments, antioxidants, vitamin and trace minerals.

Most “superfoods” are plant based covering everything from fruits, vegetables, sea-vegetables, grains, nuts, grasses and herbs. There are even many all-in-one type of green superfood supplement powders. There are also some superfoods that are derived from fish as well. While most “superfood” products will have different ingredients and ratios of such, for the most part they will typically include all the same stuff.

What can Green Superfoods do for you?Hannah Polites superfoods

There are so many benefits from regularly consuming foods considered to be “superfoods”. Whether you are consuming a green drink in the morning, or eating dense salads at lunch, or ending your day with a chia-seed pudding. By including any, or all of these foods into your diet most people will agree that you will see and feel great results.

The increase in foods rich in antioxidants like beta-carotene will add great regenerative and overall health benefits to your body. This plays an important role regardless if you are a young child, an athlete, a middle-aged parent, or an old timer. The ability to fight off illness and increase recovery time is crucial to living longer, and staying healthy and fit along the way.

“Superfoods” can offer a host of essential vitamins and minerals like B1, B2, B6, B12, folic acid, potassium, calcium, iron, phosphorus and magnesium. There are ingredients that are otherwise quite uncommon in a typical diet today. On average most Americans are lacking in essential vitamins and minerals that help our body maintain itself, and the vitamins we do take are usually in the form of capsules or sugary pills that do not always absorb into the body sufficiently to have an impact.

Greens, which make up the majority of the “superfood” category, are extremely important to the body. Not only do they provide fiber, but they are also alkaline forming. By maintaining a balanced ph level in the body, research has shown that it will help prevent the formation of many health related issues, including cancer. (more…)