WHAT DOES A HIGH PROTEIN DIET LOOK LIKE? 🙋🏽♂️
As you know, the question of how much protein to eat is complex, but when you review the large amounts of studies, a general consensus emerges:
If you’re lean and not in a calorie deficit, 0.8 to 1 gram of protein per pound of body weight is enough to reap the many benefits of a high protein diet.
This also coincides with what body builders have sworn by for decades: 1 gram of protein per pound of body weight.
If you’re relatively lean and in a caloric deficit, 1 to 1.2…
IS NUTRITION TIMING A THING? 🥴🥘
The straightforward answer: When and how often you eat doesn’t really matter.
Increasing meal frequently doesn’t speed up your metabolism.
Eating carbs at night doesn’t make you fat.
The “post work out anabolic window” is more suspect than fact.
One of the many beauties of our bodies is that they are amazing at adapting to meet the demands we place on them.
As long as you achieve proper energy balance, have a great macronutrient breakdown, and make smart food choices — you’ll always be on top of your health and have leeway when you…
HOW TO COOK MEAT 🥩 MORE EFFECTIVELY
Nothing beats home cook meals especially when we are on the run.
Here are some benefits of cooking meat more effectively.
Two alternative exists for preparing red meat: dry heat cooking and wet heat cooking.
Dry heat cooking includes: grilling, broiling, sautéing, roasting, and stir frying.
Wet heat cooking includes: steaming, poaching, stewing, slow cooking, pot roasting, and braising.
As a general rule, cook steaks, which are natural tender, with dry heat methods and shorter cooking times.
Roasts, which have more collagen and elastin than steaks need longer, slower cooking periods using wet…
LIMIT YOUR INTAKE OF PROCESSED FOODS 🥟
Many health and diet “gurus” love to demoralize processed foods as the root of all evil, but let’s be real just about every food one eats has been processed in one way or another.
We’ve been processing foods for thousand of years.
Vegetables being blanched and frozen to preserve freshness and nutritional value.
Seeds being pressed into oil and milk being pasteurized to kill certain bacteria.
On the hand, there are processing strategies that can be harmful to our health like;
Increasing shelf life by adding trans fat and other preservatives;
QUICK WEIGHT-LOSS TIP OF THE DAY: COMBAT HUNGER WITH PROTEIN 🍖
Don’t skimp on protein. Studies have shown that protein make us feel fuller than other macronutrients , such as carbohydrates and fats!
If you’re someone who’s always on the go and inconsistent with getting their meals in, always aim to get your protein in!
A study at Washington School of Medicine showed that participants on a controlled higher-protein diet (up to 30% of their daily intake from protein) felt less hungry than those on a lower protein diet (as little as 15% protein). …
IS MICROWAVING FOOD HEALTHY♨️🥘 ?
For those that are always on the run, short on time, or either caught up with work/life, READ ON!!
The cooking method that best retains nutrients is one that is quick, heats food for the shortest amount of time, and used a little liquid is possible.
Microwaving would be the answer.
Using the microwave with a small amount of water essentially steams food from the inside out.
This keeps in more vitamins and minerals than almost any other cooking method and shows microwaved food can indeed be healthy.
While microwaving cooking can sometimes cause food…
IF I EXERCISED TODAY, HOW SHOULD I ADJUST MY MACROS? 🤔
The most important thing when time is of essence is to backtrack and try to figure out if you are eating more or eating too little.
Keep in mind as long as you plan your meals (whether cooking ahead of time/or hiring a meal delivery service) make sure you get some of your carbs (30–50grams) in before and after your workouts.
Here are some examples:
1/2 peanut or almond butter sandwich( 1 slice whole bread 1 tablespoon all natural peanut/or almond butter) and 1 cup almond milk
YOUR FOOD INTAKE IS HURTING YOUR PERFORMANCE 😪
So when we talk about performance, we are talking about the simple things done well that everyone should be doing but very few do.
Countless professionals work through the day not even getting proper nutrients in.
Started your day with energy and then all of a sudden it’s 1pm and you’re ready to hit the bed? In our busy lives, the foods we consume affect our output.
As you put together a meal plan that works for your lifestyle, consider the goal you want to set your eyes on.
Is it body…
WHAT HAPPENS IF I GO OVER MY CALORIES? 🍽
Above being busy professionals and dealing with life on an end to end cycle, we are humans first who are creature of habits.
Going over calories happens all the time, especially in the beginning. It’s best to just move on and try to get back on track with your next meal and commit to sticking to your plan the next day.
Don’t beat yourself up over it or try to starve yourself the next day to make up for it; ITS JUST ONE MEAL!
If you go over by a lot…
Performance/WeightLoss Coach for Busy Professionals, Executives, and Business Owners! I help them lose over 20lbs in 12 weeks/gain mastery of their lifestyle.