Posts Tagged ‘eating’

How Much Protein Should I Eat in a Day?

Monday, June 19th, 2017

Need protein powder?

RXBar Maple Sea SaltIf you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers. Learn more about Optimum Nutrition.

Maybe you prefer all-natural whole-food protein bars. Visit RX Bars for awesome tasting bars. My favorite is Maple Sea Salt.

“Like eating 3 egg whites, 2 dates, and 6 almonds. With no B.S.”

high protein diets

Hardcore bodybuilders, powerlifters, weightlifters, and even most other athletes eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person. It leaves us with several nagging and oft-debated questions:

“How much protein do the professionals eat?”

“Exactly how much protein do I eat?”

“How much protein is appropriate for me?”

“Can I physically eat ‘too much’ protein?”

“If so, what are the side effects?”

“Exactly how much is ‘too much’?”

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5 Ways to Make Nutritious Food Tasty

Thursday, April 6th, 2017

By: Paul Jenkins CEO and founder of DNA Lean

Nutritious Food in a Nutshell

Fitness experts, medical doctors, psychologists and even venture capitalists recommend eating better every chance they get. But with fast-food chains readily available within walking distance of workplaces and whole, organic, fresh foods more expensive than their processed counterparts, it’s not easy to implement such expeditious advice.

veggies

If this weren’t hard enough as it is, farmers’ markets are sometimes located remotely from central areas, making it an entire adventure to fit a two-way trip in one’s schedule without missing out on an entire afternoon.  Moreover, healthy food always seems to taste… well, plain-old bland in comparison to ice-creams or the good, old-fashioned burger. Not even those venture capitalists would spend their life-earned investments on such odds.

Nonetheless, when it comes to the quality of one’s life, all of these problems fade away and turn into mere hindrances that are easy to deal with. Below, you’ll find some of the fastest and cheapest ways of delivering some richness to your healthy food. Using this advice, you can also improve upon 6 of the best pre workout meals you need to know.

Are you ready to make healthy food delicious again? (more…)

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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Body Fat – How to “FairBurn” it Off and Live a Healthy Lifestyle

Wednesday, February 8th, 2017

Whether you want to lose weight, become more fit, feel better, or even add on some weight and muscle, nutrition is key!

Exercise is important and should not be forgotten, but in order to lose and maintain your weight, up to 75% of that will come from proper nutrition, while the other 25% will come from exercise. This is frustrating, confusing, and sometimes infuriating to many because nutrition is a discipline filled with complicated and conflicting information.

Dave and Elyse Fairburn Fortunately, nutrition and your “diet”, over time can become an easy and natural way of living, which is why a couple of my friends created the Fairburn it Off Nutrition & Fitness Plan. When you have a goal, a plan, and some motivation, progress falls right into place.

What is Fairburn it Off?

The Fairburn it Off Nutrition & Fitness Plan was created by husband and wife team David and Elyse Fairburn. Despite David being a certified nutritionist and Elyse being an instructor in the fitness world, they initially struggled themselves with trying to calculate the perfect amounts of food and succumbing to strict diets and several supplements. After finally taking a step back and using what they know and have experienced, they created a sustainable lifestyle nutrition plan to help people lose weight, maintain that weight loss, and not fall prey to some of the very pitfalls that the Fairburns experienced themselves.

The key to the plan is sustainability – the belief that when you simplify healthy living by making your lifestyle healthier and easier to maintain, that you will experience consistent and positive results.  To accomplish this, the Fairburns plans were designed to help you better understand proper nutrition through eating clean, nutrient-packed, whole foods, while still maintaining fitness through both cardio and resistance training. Through sustainability and this balance between nutrition and fitness, you can see positive progress and build new and healthy habits.
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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…)

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…)

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…)

8 Signs Your Body Needs More Protein

Thursday, September 15th, 2016

Why is protein so important?

Protein is an essential building block to the body, as it helps create strong muscles, bones and even blood. Athletes and those who exercise hard are among those who are at high-risk to be protein deficient. 

Dietary protein

Your body may be sending you signals that you aren’t getting enough protein, but you may be interpreting these signals as something else. Take a look at the following examples of symptoms that can be misinterpreted as another issue in the body.

Are Your Muscles a Pain?

Many people believe in the old adage, “no pain no gain.” However, sore muscles may

be a sign that you are protein deficient. Because muscles use Amino Acids as their building structure and Amino Acids come from protein, if you aren’t getting enough your muscles may feel sore and weak. Lack of protein can also cause flab to appear where you once had muscles, because your body may be using those muscle as protein for the body. If you are feeling sore muscles or even joints, take an inventory of your protein intake. Adding a bit of protein with a nutritional supplement like Advocare may help those sore muscles disappear.

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