Nutritional based articles straight from's specialist writers 

Posted 21 January 2022 by

What Is Whey Protein

And What Are The Benefits


Just about everyone is familiar with one of the primary purposes of protein in the diet: to repair and build muscles. Generally speaking, there are several types of protein available from both plant and animal sources – soy protein, casein protein, pea protein and whey protein. Some of these are so-called slow-release proteins that deliver much-needed muscle-reparation throughout your body over time, whereas others deliver it quickly. In this comprehensive article, we’ll touch on whey protein and get an understanding – down even to the chemical level – of why it is the preferred protein used by body-builders and athletes post-workout.

A Bit About the Benefits of Protein

One of the first things that you should know about protein is that although they all perform the same basic function of muscle-building; they are not all created equally. There are some proteins, such as pea protein, which lack a full spectrum of the amino acids that your body requires for optimal muscle-reparation and building. This reality has benefits for some people, but detriments for others.

Let’s say, for example, that you are vegetarian or perhaps even vegan. In that case, pea protein is one of the only types that you can be certain lacks any animal products. However, it also lacks some of the amino acids contained in whey or casein – but you can supplement this with various nuts. On the other hand, whey protein is the most complete protein out there, possessing a prodigious spectrum of amino acids that are rapidly absorbed by the human body. This is excellent for muscle repair and muscle-building; there are quite a few well-researched papers on the effects of whey protein for muscle repair and even fat-loss. If you ever have occasion to dig into the literature, you’ll find that whey protein is the most-researched protein on the planet.

Whey Protein Composition

Whey protein is derived as the cast-off of post-production cheese; this cast-off is called whey (of course!), and contains various proteins that are collectively known as whey protein. You can also get some whey by boiling milk and separating the liquid portion from the heavier, fat-laden portion. In terms of percentage breakdown, standard milk is 8 parts whey and 2 parts casein – which also tells you where casein protein comes from.

Fun fact: in the past, when cheese was made and this liquid whey cast-off manifested itself post-production, the cheese makers would toss it in the garbage. Only within the past hundred years or so has whey been noted for just how incredibly valuable it is to the human body for its nearly full-spectrum amino acid profile. Today, the commercial value of whey has been fully-realized in the many different brands of whey protein that are on the market.

A Deeper Dive Into Whey Protein and Protein in General

Since whey protein is not completely protein, it can also be used – and indeed, has found much success as – a meal replacement product. It can aid in both weight loss and muscle-building, and manufacturers are very hip to this fact, given the proliferation of flavored protein products that are flooding the shelves.

Not only does protein help build muscles, it also repairs tendons, your skin, internal organs, and aid the body in the production of enzymes, hormones and the neurotransmitters used by your brain to “talk” to other parts of the body. Your body produces some of these building blocks, but others must be supplied by the food you eat in the form of essential amino acids. All you have to do is read a list of the ingredients on the back of any whey protein supplier and you’ll see the numerous amino acids listed there.

Since there are dozens of amino acids contained in whey protein, we’ll just shortly analyze a few of the more prominent ones used to build the contractile structures that comprise your muscles. Any brand that is on the market will contain high levels of Leucine, which is a branched-chain amino acid (BCAAs) that is definitely considered one of the essential amino acids. Studies have shown that Leucine is extremely important in muscle-building of the especially intensive variety. It’s also one of the most common amino acids in whey protein, making up a large percentage of the amino acid spectrum.

We promised a deeper dive into the precise contents of whey protein; and we aim to deliver. In point of fact, there are actually 9 essential amino acids that are recommended, and whey has all of these and more – the same cannot be said of most other proteins.  Although leucine is essentially the high-octane, essential amino acid for muscle building, there are companion amino acids such as cysteine that are not considered essential. This and others act in a supportive capacity for the absorption of leucine and other branched-chains. Cysteine, in particular, encourages the production of antioxidants like glutathione in the body, which helps to clean the cells of free radicals.

Ultimately, these and the other BCAAs in whey protein are excellent for the stimulation of muscle growth in humans. In fact, this has been shown to be true morseo for humans than for other animals, as can be seen by comparing the whey content of breast milk (60% of the milk from a woman’s breast is whey) to that of milk from cows (20% of which is whey).

Taking a Look at the Types of Whey Protein: A Comparison by the Numbers

You may be wondering at how the other common types of Whey proteins on the market help you – we’ll provide a quick rundown of their respective benefits. You’ve undoubtedly seen some of the various types, including whey isolate, hydrolysate and concentrate.

  • Whey Hydrolysate is a form of protein that is noted for its rapid absorption. It gets this property from the pre digestion process to which it was subjected before being put on the market. Due to this fast absorption, you should be advised that it may cause an average 35% increase in insulin levels when compared to other types of whey protein.
  • Whey Concentrate is one of the most common variants found on shelves; on average it contains about 75% protein from the source (milk). Quite beneficial for bodybuilders, it also naturally contains some carbohydrates in the form of lacto – which means that if you are lactose intolerant, it may be better to go with another option. Whey concentrate also contains some healthy fats; because of this, it tends to possess the best flavor and doesn’t need to be combined with artificial sweeteners.
  • Whey Isolate protein is the purest of the bunch; containing an impressive 90% - and sometimes even more – of whey protein, most of the milk sugar/lactose has been removed in the production process. However, due to this, many of the nutrients have also been tanked – although it still contains a high number of branched chain amino acids. Whey isolate should be taken with some carbohydrates such as a banana or other fruits in order to maximize absorption by the body.

Most body builders stick with whey concentrate due to the fact that it retains a host of nutrients, and still has ~85% of the protein found in the natural form. Unlike the other forms of whey, it doesn’t need to be mixed with artificial flavors because the milk sugar/lactose already confers flavor. The other options are great because some people cannot tolerate much lactose, and are perhaps on diets that significantly restrict carbohydrates.

The Whey Protein Way: The Pathway to Improved Muscle Mass

As we have established to this point, the whey is the single best protein if you desire to improve your strength through the increase of muscle mass. As long as you’re getting enough of it into your body per kilogram of body weight, you can expect to see results commensurate with your workout regimen. The exact amount of whey protein you need varies with body weight, goals and workout regimen; the following will inform you as to the benefits it confers. It is an expanded summary of the information elucidated earlier in this article.

  • The chief benefit of whey protein for body-builders and those in need of muscle repair is that it unlocks your body’s potential to release more of the anabolic hormone insulin; this has been proven in many studies to significantly encourage muscle growth. Whey can be taken sometime before a workout; but more profitably after a workout during the repair phase. For those who are not particularly interested in bodybuilding per se, whey protein supplements aid in muscle recovery and repair.
  • The next benefit is really just an extension of the previous: whey protein is an excellent progenitor of the fuel needed to build muscles. It provides a full spectrum of amino acids, which means that you really don’t need another source of supplementation.
  • Whey protein is absorbed very quickly by the body, which makes it the best protein to take pre and post-workout. Once absorbed, the body uses it right away to begin the muscle-repair and muscle-building processes. Compare this to casein protein and pea protein; these can take hours to absorb and are generally better to take at night, to help stave off catabolism.
  • Whey protein has dozens of branched-chain amino acids, the most important of which is leucine. Leucine, in particular, is BCAA that, when the body is flooded with it, reaches down to the very genetic level to encourage the synthesis of muscle protein. Since this works at the cellular level, it is pervasive and can thus be experienced (over time, of course) throughout the body.
Posted 15 December 2021 by

4 Basics And Benefits

Of Mindful Eating


Nowadays, many adults struggle to take care of their health due to their busy lifestyles. Often, people complain about feeling tired, lacking sleep, gaining too much weight, and experiencing other concerns that affect their well-being. Most of them identify poor nutrition as the probable cause of these issues, as their hectic schedules limit their ability to prepare healthy meals and maintain good eating habits. To counter this problem, some try to incorporate mindful eating practices into their daily routine. 

The practice of mindful eating comes from the Buddhist concept of mindfulness, which involves paying full attention to what happens in the present. Mindful eating enhances the person’s ability to be attuned to their feelings, thoughts, and experiences—allowing for a healthier, more natural way of providing nutrition to the body. Many people find this practice effective in improving eating habits, food choices, and one’s overall well-being. As such, it has gained popularity among health enthusiasts and those looking for ways to lose weight faster or improve their health and nutrition. 

If you’re thinking about how you can practice mindful eating to boost your health and wellness, here are some of the basic pointers you can consider:

1.  Recognize Hunger Signals

The process of recognizing one’s hunger may be different for each person. In the practice of mindful eating, one of the key steps to get started is to identify your body’s way of telling you that it’s time to eat. This step can be helpful for those who have problems distinguishing whether they're hungry or just thirsty. Often, the two can get interchanged, which can make a person choose food over a drink even when they’re still full. 

Another reason people fail to recognize real hunger is the hectic schedules that don’t allow them to take time to eat when they’re truly hungry. More often than not, people pattern their eating habits on what their schedule allows them to do and not on their hunger level. 

The same applies to those who miss responding to their body’s signals for hunger. Sometimes, people choose to neglect their hunger and put off a meal until it’s very late in the day and their energy levels are depleted. This may also be detrimental to one’s health as the hunger overdrive may cause the person to eat more than usual. One good example of this is when people skip breakfast and then continuously snack throughout the day, ending up eating more than needed.  


2.  Follow A Natural Eating Pace

Many people who have busy schedules tend to eat their meals as fast as they could. Others decide to eat while they’re working to avoid disrupting their workflow. While some may not be able to take a full hour to eat a complete meal, it’s important to set aside some time to take a break and eat at a normal, unhurried pace. This is one of the benefits of practicing mindful eating because it allows for better digestion while giving the body time to signal satiation to the brain. If done regularly, this is known to contribute to weight loss as well.

The body can let the brain know that it’s satiated 20 minutes after eating. This is why it’s highly possible to overeat when rushing. To slow down your pace while eating, you can sit down in front of a table for a meal, take time to chew each bite of food you take, set down the eating utensils while chewing, and many others.

3.  Study Your Food Choices

When shopping for groceries or ordering food, an effective way to practice mindfulness is to identify which food choices offer health benefits and which ones only provide comfort. Often, people tend to pick more items that have less nutritive value because of the comfort that these foods bring. The downside to this is that it makes it even more challenging to enjoy healthier food options when people satiate themselves with less nutritious items. 

The benefit of practicing mindfulness while shopping for food is that you can better incorporate healthier food items into your meals. This way, you can identify those that you’ll find comfort in and will promote your health at the same time. These food items can potentially replace the junk food you used to consume. 

4.  Pay Attention To Your Plate

Another way to practice mindfulness while eating is to focus on the dishes served at the dining table. Often, people are distracted with thoughts, electronic devices, or other people while eating that they miss appreciating the aroma, color, and texture of their food. Many also tend to put too much food on their plate and eat until everything is finished. This can cause them to consume much more than they intend to. Mindless eating happens because people focus on external events instead of the food and the eating process itself. 

When you appreciate each dish and consider how much of each you could finish, you'll become aware of the actual amount of food you consumed during a meal. This makes it possible for you to feel full and content at the right level without any discomfort due to overconsumption.


The practice of mindful eating heightens a person’s awareness of their nutrition and eating habits, allowing them to make changes as needed. Practicing mindfulness could help you improve your health and nutrition using simple yet effective strategies that you can do every day on your own. As habits form with time, you’ll need to stay consistent and committed to improving your overall wellness so you can enjoy the benefits of this practice. 

Posted 18 November 2021 by

Should You Be Taking

A Testosterone Booster?

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Testosterone is a hormone that serves a variety of functions. It helps with bone density, muscle strength, fat distribution, red blood cell production, hair growth, etc. unfortunately, as you age, the testosterone levels decrease. As per a study, after the age of forty, every year the testosterone levels drop by one percent.

A decreased level of testosterone will result in decaying strength, fewer muscles, declining sex drive, and sperm production. This is why a testosterone booster is considered an important supplement, especially for men.

Many people are curious to know how testosterone boosters and what after-effects they would experience. To find answers to all your queries, keep reading this blog. So, let's find out if you should be taking testosterone or not.


What happens to testosterone levels with age?

Testosterone levels are at their height during the adolescence period. But as you grow older, it declines about 1% per year after the age of forty, as mentioned earlier as well. Apart from aging, testosterone levels may decrease due to a condition called hypogonadism.

Hypogonadism is a disease that disrupts the production of testosterone due to a problem with the pituitary gland that controls the testicles.


How does testosterone function?

Testosterone boosters are a combination of multiple ingredients like Tribulus territris, longjack, fenugreek, D-aspartic acid, and ZMA. Out of all these ingredients, D-aspartic acid is known to increase testosterone levels by 42% with an intake of three grams per day.

The ZMA has vitamin B6, zinc, magnesium, which helps the body with maximum testosterone production.


When should you take testosterone?

The timing of taking the testosterone may vary for different brands. The ones who have ZMA on the ingredient list are advised to take it during the night for a better boost in testosterone levels. Also, it is advised to take testosterone in a cyclic period. You should take them for three weeks and then take two weeks off so that your body does not get used to them.


Benefits of taking testosterone boosters


Helps in muscle strength

It is seen that taking testosterone booster helps in muscle gain and increases mass strength. However, you need to accompany that with regular workouts. Testosterones help with endurance and keep the energy going for longer.


Boosts reproductive health system

Testosterone is a hormone responsible for developing the reproductive system when you grow. With age, especially after the age of forty, men tend to lose their testosterone levels which affects their reproductive system as well. Therefore, taking testosterone boosters will help maintain a good reproductive system and keep the fertility level stable.


Slows down ageing

Testosterone hormones are responsible for the aging process as well. Therefore, taking testosterone boosters will slow down the aging process by reducing body fat, toning muscles, improving sleep quality, and keeping you in a healthy mood.


Increases your exercising capacity

A good level of testosterone boosters in the body increases the exercising capacity. It enables you to work out for longer with more power and aggressiveness.


Does testosterone have any side effects?

As testosterone is known to spike up the manliest hormone in the body, you might feel the adolescent sensations like more strength and aggressive, hyped sexual desires. But the boosters won't hike the testosterone levels beyond a certain level, so you are unlikely to experience any acne, testicular shrinkage, etc.


Wrapping up

Here is a round-up of the blog about testosterone boosters and if you should consider taking them. As seen from the above discussion, testosterone boosters help you in multiple ways to maintain your youthful self. They also help maintain your physique and promote a healthy mood. But it would be best to consult a doctor before you start taking them.


Hopefully, this post helped you learn about testosterone boosters. For more such useful posts, stay tuned. For further queries, the comment section is always open. 

Posted 04 September 2021 by

The Best Pre-workout Foods

For Muscle Gain


When it comes to muscle building, it's essential to consider what kind of foods you consume before doing an intense workout.

You may have the right and complete equipment for lifting weights, but without giving your body the right amount of top-quality proteins and calories, your efforts might be lost.

A pre-workout meal is an important thing to prepare for especially if you plan to build muscle.

These foods will help you maximize your efforts in your workout and might even help you achieve your muscle growth goals faster.

If you’re interested to know more about the best pre-workout foods for muscle gain, keep reading.

What to Look For in a Pre-Workout Food for Muscle Gain?

Here are a few ingredients to look at when looking for a pre-workout food for muscle growth:


Protein is one of the most essential sources you need to consume before a workout.

Foods that include a good amount (20-30 grams) of fast-digesting protein helps with building muscle. Some examples of protein include tuna, chicken, ground turkey, egg whites, and whey protein. You can make a Triple Chocolate High-Protein Smoothie recipe.

If you plan to eat animal protein as your chosen pre-workout meal, it's best to eat at least two to three hours before exercising.

Otherwise, your workout session may be prevented due to its digestive process. If you prefer a quick dose or faster digestion of protein, egg whites or whey protein is another excellent option. You can hit the gym within 30 to 60 minutes.



Carbohydrates are just as important as protein. The number of carbohydrates you will consume will depend on your age, body weight, and goals for building muscle.

However, the usual recommendation for carbohydrate intake is 25-40% of your total intake.

You can also follow a 3-to-1 ratio of carbohydrate to protein an hour pre-workout.

Some athletes who digest carbohydrates an hour before exercising reported that their blood glucose and insulin levels have elevated immediately pre-workout.

Aside from muscle building, carbohydrates are useful in maintaining adequate energy for an intense workout and recovery.



Whole wheat is another acceptable ingredient to consume as a pre-workout meal.

If you're looking for another quick or additional meal to consume before hitting the iron, you can add whole wheat bread as an appetizing side to your eggs or oats.

You also make a turkey bacon sandwich if you're feeling more adventurous.


Lean meat

Lean meat is another good source of protein for your pre-workout meal. If you have time to cook, this meal will give you an amazing mix of protein and carbohydrates that you need for your upcoming workout session.


Whey Protein Powder

Adding whey protein powder to your pre-workout meals is a good idea if you're planning to build muscle and stay lean. 20 to 30 grams of protein is enough to add in your 50 grams of carbs per meal.

If you can't eat other protein-sourced foods such as chicken, tuna, ground turkey, or egg whites, a quick dose of whey protein powder will help you consume and digest protein faster.

If you're looking for a good protein powder to add to your meals, check out this Ideallean Protein Powder review and see if it’s something you would consider adding to your pre-workout meal.


If you’re looking for quick or extra food to consume pre and post-workout, bananas are a great option.

One of the perks of eating this fruit is that it’s easy to eat, and you don’t need to clean up a mess unlike cooking a full meal. It also contains carbohydrates, fiber, and other important nutrients when it comes to muscle building.

Another nutrient that contributes to muscle growth is potassium. It can also increase your endurance and improve your brain function.

However, we suggest that you avoid relying on bananas alone as your daily pre-workout meal.



Oats are another option you can choose as a pre-workout meal for muscle building because they are full of fiber, which gradually releases carbohydrates.

Its slow release of carbs helps you train harder and longer throughout your exercise, thanks to its consistent energy levels.

Oats also contain Vitamin B, which converts carbohydrates into energy. If you're looking for the best type of oats, you might want to try Irish oats, since they are least processed.

They also claim to have a lower load of glycemic, unlike instant oats.

Egg omelet with wholemeal toast

Eating an egg omelet with whole-wheat toast as a pre-workout meal gives you two hours for the nutrients to digest and start working within your body.

It also offers you 20 to 30 grams of egg protein, which happens to be the most bioavailable protein source you can find.

Your egg omelet should include three to four eggs, tomatoes, a sprinkle of cinnamon, and a slice of cheese.

You can also mix it up by adding flaxseed oil when preparing the omelet. Flaxseed oil is rich in omega-3 fatty acids, making it perfect for post-workout muscle repair and overall health.

Adding the whole-wheat toast for muscle building gives you carbohydrates. Your body converts it to glycogen, which is the source of energy for your workout.

Chicken and rice

Eating chicken may not be the perfect pre-workout meal in 30 minutes. However, if you have a couple of hours to prepare before your exercise, chicken can be a good protein source.

It is one of the best choices since it's low-fat and high in protein.

On the other hand, rice has been considered one of the best choices for both pre and post-workout meals.

Just like the omelet and toast, the meal includes carbohydrates. Rice is also low-fat and high in protein, unlike other sources of grains.

However, you have the freedom to choose between white or brown rice.

If you want to spice up your chicken and rice meal, you can season them with garlic, lemon pepper, Himalayan pink salt, and other spices that are calorie-free. You can also try this recipe of Roasted Balsamic and Honey Chicken.



It’s important to consider what foods you consume when building muscle. Having pre-workout meals will not help you maximize your efforts throughout your workout and help you reach your fitness goals faster.

We highly recommend you to eat egg omelet and whole-wheat toast as your pre-workout meal. It has all the ingredients that will help you build muscle like protein, carbohydrates, and of course, whole wheat. This food can also serve as a post-workout meal for muscle recovery when added with flaxseed oil.


Posted 27 August 2021 by

5 Healthy Habits That Will

Keep You Around Longer


Believe it or not, going through a significant life transition can result in good things.

For example, you may have lost your job and realized that you hadn't taken care of yourself. As a result, you feel worn out and haven't been making healthy eating choices. You'd like to change this pronto!

If you're looking to revamp your health, look no further. Here are five tips you can start applying today so you'll live a better and healthier life!

1. Get Disability Insurance

You never know what each day will bring, and sometimes the unexpected happens. For example, you may need an operation that won't allow you to work for a year or longer. If that were to happen, would you have enough money to make ends meet?

Even if you have money saved up, it's hard to go too long without having a steady income. That's why you should consider getting disability insurance.

Whether you go with short or long-term disability insurance, it's good to be prepared. You never know if recovering from a surgery or mental illness may take longer. So instead of worrying about your finances, look into getting disability insurance.

Most disability insurance policies cover up to 80% of your income while you're unable to work. So even though it may take a few months to kick in, by the time you file everything, it'll be worth it!


2. Pile on the Fruits and Veggies

Americans have one of the worst diets in the world. We tend to overeat sugar and don't place emphasis on the right food groups. Unfortunately, our poor eating habits result in obesity and health issues like diabetes.

Don't allow you or your family to get caught up in the "I can eat what I want" mentality. It's okay to have a few snacks once in a while. But for the most part, you should be eating food with sustenance, such as fruits and veggies.

If you're not a fan of fruits and vegetables, make a list of the ones you do like. Sometimes, it takes being innovative to eat healthy food, such as mixing it in with a yummy dinner dish.

The more fruits, veggies, and other healthy food groups you eat, the better you'll feel. Plus, you'll also be more likely to live longer and ward off other health conditions such as cancer!


3. Have Regular Date Nights

Did you know the key to a successful relationship is spending time with your significant other? Unfortunately, life gets crazy, so hanging out may have fallen by the wayside lately. The good news is it doesn't have to — all it takes is some effort to get back on track!

Consider establishing a weekly date night to catch up with your spouse or partner. Not only will you grow closer together, but you can try new things. One example is that you can go to a new restaurant you haven't been to before. Or, you can watch a movie you both have been dying to see.

And if you happen to be single, take yourself out for a solo date night or invite some friends! Spending time with people you love is a great stress reducer, and you'll make lasting memories too.


4. Don't Subscribe to the Policy That "More Is Better"

It's easy to get sucked into the trap of buying things you don't need. Unfortunately, we all do it regularly. The problem with that, though, is that you end up not using what you buy most of the time.

In the long run, having things you don't need results in a cluttered home. Not to mention you end up being wasteful.

So it's best to adopt a minimalist attitude and way of living. Not only will you save more money for your future, but you'll have less junk to store.

It may be tricky to establish this new habit at the beginning. But you'll be glad you followed through!


5. Saying No to Procrastination

Every one of us has struggled with procrastination. Yet, some people tend to procrastinate more than others.

If you fall into the procrastination camp, don't worry. There are ways to break this horrible habit and get back in your employer's or family member’s good graces!

Start small and do things like getting up early and breaking up projects into bite-sized pieces.

Many times you likely procrastinate because something seems overwhelming. The trick to making it easier is by creating a plan of action. It’s unrealistic if you think you have to finish a big task in only a day.

Split things up, keep a calendar, and do your best to stay on top of your tasks. As a result, you'll experience less anxiety. Plus, you'll find your life is much more productive and fulfilling!



Making a conscious effort to live a healthier life will pay off in dividends. Unfortunately, not everyone makes it a priority to take care of themselves. It’s much easier for them to get sucked into eating whatever they want and buying whatever they want.

Even if that used to be you, you don’t have to fall back into your old habits. Continue to establish new and positive habits that’ll improve your health and life. You’ll never look back!


Posted 22 July 2021 by

Why Is Protein

Important In Your Diet?


Nutrients are substances that provide nourishment for living organisms. Specifically, people require macronutrients (carbs, protein and fat), micronutrients (vitamins and minerals) and water to live.

In order to maintain a healthy diet it is important to get enough amounts of each kind of nutritious food. The amounts can vary depending on weight but in general you will want to be getting between 55g-110g per day. This number varies because protein needs vary for children or overweight adults whereas proper fats for someone with heart issues would need a higher quantity than someone with an active lifestyle who doesn't eat red meat and such. 

It's important to consume protein from different sources like meat, fish, eggs, beans and legumes so that you're getting a variety of amino acids for optimal health. Also, you can always take protein bars, maybe some like kirkland protein bars or protein shakes that are also an excellent way to get your daily dose of protein without having to eat large portions or rely on animal products which may not be appropriate for everyone's dietary needs.

This blog will cover the main reasons why protein is important for your diet!


#1 Muscles growth 

We all know that protein is an important part of a healthy diet, but why? Protein provides our bodies with the building blocks to grow and repair cells, including muscles. Without enough protein in your diet, you will experience muscle loss and decreased metabolism. It's important to include high-quality sources of protein into your daily routine as well as incorporate some strength training exercises for best results! 

The cells in muscles are 100 times smaller than blood cells, so it’s easy for them to be depleted of nutrients even though they have twice as many capillaries, or blood vessels. In order to support the buildup of muscle sets in this area, it takes a lot more protein than someone might think (approximately 1g per kilogram).


#2 Cell structure repair 

Protein is an important building block for cells, and it's a major contributing factor to their growth and repair. Proteins are made from amino acids, which in turn come from the food that you eat. 

When proteins are abundant in the body, they maintain growth in tissues, increase production of RNA and DNA for cell reproduction, promote homeostasis and provide a number of other benefits that help to regulate human functions.

Without adequate dietary protein, it would be much harder for a cell to repair itself after injury or have a strong immunity against foreign invaders. This is why you need to make sure you have enough protein so your body can heal from injuries- so that means adhering to a balanced diet with proper amounts of animal products, plant sources such as whole grains and legumes, nuts, seeds etc.


#3 Immunity (nutrients into energy)

Our bodies actually produce over 20,000 different types of protein in order to provide protection all the time. So what we eat is important when it comes to immunity! Protein helps produce white blood cells that will protect your body, also help you combat pneumonia and infection. 

One important cause of the aging process is decreased function of immune cells, which leads to lowered immunity and higher incidences of chronic illnesses. A diet rich in protein can increase the production of immune cells called macrophages.

Additionally, many people believe that eating plenty of meat during a pandemic provides greater protection against contracting the virus, this could be because animal proteins are rich in vitamin C which they use as an antibiotic against bacteria and viruses.


Why is protein important in a keto diet?

Protein is important in the keto diet because your muscles need protein to stay strong and repair themselves after exercise.

When people are restricting carbohydrates, there's a decrease in insulin production which means an increase in glucagon. This is beneficial for some aspects of the diet because glucagon helps burn fats but it's also responsible for releasing protein from muscles so that they can be used as energy sources, potentially leading to muscle loss and decreased strength. Fortunately, consuming higher amounts of protein can contribute to better long-term results on a keto diet by reducing the rate at which lean mass is lost while fat stores are being burned.


So let's conclude, protein is important because it's the major building block of our muscles, hair, nails—pretty much of our tissues. As we age, we start losing protein in our body through diet or injury and if not replaced by eating more protein-rich foods like meat, cheese, dried beans or nuts then things like the hair on your head can thin because you haven't made that new protein to make more cells that make up your hair follicles, for example. 

 Also it helps rebuild your cells and furthermore your immune system will be rocking. So go on and buy those protein bars if you want a fast and simple solution for this “problem”!


Posted 21 July 2021 by

Oils To Cook with for Your Health

Benefit Including CBD Oil


We all use oils and fats in our cooking, some are good for you and others are not. If you didn’t know by now, besides the obvious choices for using Olive Oil or Sunflower Oils in cooking, you can also use CBD Oil when creating some of your recipes. We look at the various oils one can use in the kitchen when whipping up an array of recipes, including the CBD option.

Olive Oil

Extra virgin olive oil has been around for centuries and used not only for consumption but also as an addition to beauty routines in many countries and amongst many famous names even in the modern ear such as actresses like Kylie Jenner and Emma Stone, Click here to see what they are saying about it. It is a versatile and healthy fat and has numerous health benefits including adding antioxidants and cancer prevention benefits.

 In the culinary context, it has a low smoke point, which means if heated too hot, it may start to release damaging toxins, so should be warmed up as opposed to heated too hot if you want to reap the benefits of it. However, it is one of the safest oils to use in cooking. It has both phenolic compounds as well as monounsaturated fatty acids which are both good for your heart health as well as in keeping cholesterol levels at the optimal levels.


Coconut Oil

This naturally derived oil from the coconut tree comes in two types, namely the unrefined or virgin ones and the refined ones. The refined option can be used in roasting and sautéing and tastes of coconut but does not have an overpowering taste.

According to research analysis and various studies done on this cooking fat, it has been seen to have a unique composition and is different from other cooking oils and fats. It is rich in Lauric Acid and shows that regular intake of this white liquid helps with blood circulation and minimizes the risk of heart diseases. It has been seen to increase the good cholesterol levels in the body as opposed to something such as butter, for instance: Check this out 

It has also been evidence of weight loss in some studies, and women who were put on studies showed a significant difference in overall obesity rates and belly fat, this may be due to its appetite suppressing abilities.



When CBD first came out, not many people knew that it can also be used in the kitchen to enhance your culinary abilities and the taste of food. This chemical component, that is found in the cannabis plant has benefits on an array of health conditions and emotional aspects such as mood-enhancing advantages and can help reduce anxiety and stress as well as help relieve symptoms of pain and inflammation, furthermore, it has been researched in studies related to cancer prevention.

When adding it to recipes there are a few aspects to consider.

  • Always use CBD oil that is of the highest quality, like the one from Cheef, and from a reputable brand to make sure you harness all the benefits. This also includes buying one that has a THC level of less than 0.3%.
  • When storing it, always make sure it is kept in a cool dry place such as a kitchen cupboard, as any alternate temperatures such as warmth may change the molecular structure.
  • To enhance its beneficial properties, use another oil with it, such as butter or canola oils.
  • If you haven't used it before, it is advisable to start with a small amount and then increase it over the next few weeks. This will help your body to adapt to the new substance in your and your families’ bodies.
  • Heating it directly, like adding it to a pot on a stove, is not the best way to use it. Instead add it to dishes such as salads, pancake batter, stews and soups after you have finished cooking them, as a top-up and flavour enhancer. If you heat it, it decreases its effectiveness.

You can use it for both food and drinks such as adding a few drops to tea, and smoothies or juices. Why not try your hand at a latte and add a few drops of it into this in the mornings to give you a pick me up and increase focus for the rest of the day?


Avocado Oil

Known as a ‘heart-healthy’ option by many nutritionists, this is one fruit that is packed full of health benefits. We add it to our salads, mush it on top of our toast and even eat it directly with some lemon and salt. So why not add it to our cooking?

Avocado oil is not being sold in stores in a liquid form and can be used in almost all dishes. It has healthy monounsaturated fats such as oleic acid and helps enhance other flavours when added together although it is always best to use the refined version, which does not have any additives and is mostly purely extracted.

Not only does it enhance the taste of different foods but also help you to absorb the vitamins of other items on your plate.

We hope the above guide to cooking with certain healthy oils helps add some adventure to your kitchen routine the next time you decide to make dinner for your friends and family.

Posted 24 February 2021 by

Recipe: Keto

Okra Curry

8 Okra Curry scr1.jpg

Okra is a vegetable that is rich in nutrients and may lower blood sugar and heart disease risk. It also has anti-cancer properties. It is best to add to your diet because it's not only healthy but delicious as well.

Servings: 1


  • 200g Okra, cut into 1" pieces
  • 1 Tbsp Vegetable Oil
  • 1/2 Red Onion, thinly sliced
  • 1 tsp Ginger-Garlic Paste
  • 1 tsp Tomato Paste
  • 2 tsp Curry Powder
  • 1/2 cup Water
  • Salt, to taste


  • 1) Heat oil in a pan.
  • 2) Add red onions, ginger-garlic paste, and tomato paste. Sautee until aromatic.
  • 3) Add curry powder and roast briefly.
  • 4) Add water and okra.
  • 5) Simmer for 7 minutes.

Nutritional Information:

  • Energy - 169 kcal
  • Protein - 3g (4%)
  • Fat - 14g (74%)
  • Carbohydrates - 10g (23%)
  • Fiber - 4.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.


Posted 23 February 2021 by

Recipe: Maple and Walnut

Hemp Heart Porridge

7 Maple and walnut hemp heart porridge scr1.jpg

A hearty porridge meal that is packed with essential vitamins and nutrients. All of the ingredients are healthy and keto-friendly. Serve this in the morning and you will have the energy you need throughout the day.

Servings: 1


  • 1/4 cup Hemp Hearts
  • 2 Tbsp Coconut Flour
  • 1 Tbsp Flax seeds
  • 1/2 cup Almond Milk
  • 1 Tbsp chopped Walnuts
  • 1 Tbsp sugar-free Maple Syrup


  • 1) Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
  • 2) Top with sugar-free maple syrup and chopped walnuts.


 Nutritional Information:

  • Energy - 184 kcal
  • Protein - 7g (13%)
  • Fat - 15g (70%)
  • Carbohydrates - 8g (17%)
  • Fiber - 4g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a free keto recipe book and a custom keto plan.


Posted 18 February 2021 by

Recipe: Keto BBQ

Chicken Kabobs

6 Keto BBQ Chicken kabobs scr1.jpg

Servings: 1


  • 150g Chicken Thigh fillet, cut into 2" pieces
  • 2 Tbsp Brown Erythritol
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Cumin powder
  • 1/8 tsp black Pepper
  • 1/8 tsp Chili powder
  • 1/4 tsp Salt


  • 1) Whisk together erythritol, paprika, cumin, pepper, chili powder, and salt in a bowl.
  • 2) Toss in chicken pieces and marinate for at least 4 hours.
  • 3) Thread chicken onto skewers and grill for 4-5 minutes per side.

Nutritional Information:

  • Energy - 337 kcal
  • Protein - 25g (32%)
  • Fat - 25g (67%)
  • Carbohydrates - 1.3g (1%)
  • Fiber - 0.5g

If you want to lose weight, eat healthily, feel great plus get a free keto recipe book and a custom keto plan CLICK HERE



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