Nutrition
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3 proven supplements for stress
The following blog post is for informational purposes only. Consult a medical professional before adding supplements into your diet. Please see our disclaimer for more information. During my bodybuilding competition prep in 2021, my body started become stressed from the necessary protocols to become ready for the stage. The long workouts, restricted diet and the workload from my job were negatively impacting my progress. During a conversation with my coach, he suggested trying a few supplements to help my body relax and improve its ability to cope with the stress. After incorporating these supplements into my routine, I noticed that my body felt more relaxed and found it easier to…
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The bizarre truth about “starvation mode”
My body thought it was in danger. Apparently, it went into “starvation mode.” After I started cutting down my calories more aggressively for an upcoming competition, my body went into survival mode. My body started to conserve energy and I actually started gaining weight. I thought this reaction was weird since I have cut my calories in a similar fashion two years earlier. My coach told me to take a week off from the gym to give my body a break and allow it to adjust. During that time, I lost about two pounds without changing my macros. After a week, I was able to work out again without an adverse…
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Are sugar substitutes healthy? Here is the research.
Based on what we already know about sugar and its effects on the body, you might consider including sugar substitutes in your diet, whether it is in your prepackaged foods or in your baking. With the increase of diagnoses of chronic diseases such as obesity and diabetes as well as more educated consumers, there is an increased demand for reduced sugar or sugar free foods and beverages. When I started my wellness journey and started making changes in my diet, one of the first things I did was reduce the amount of sugar in my diet. During my first bodybuilding competition prep, I used sugar substitutes and sugar-free foods to…
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13 healthy foods that I always have in my house
This post contains affiliate links. Purchasing an item through these links will provide me a commission at no additional cost to you. Please see my disclaimer, privacy policy, and terms of use for additional information. What healthy foods do you have in your house? As a habitually healthy eater, people often ask how do I always eat so “healthy.” Aside from my learned knowledge about nutrition and discipline, I am strategic about the foods that I keep on my shelves. Although I have some junk foods in my cabinet, most of the foods in my house are generally on the healthy side, meaning minimally processed, low in calories and/or are…
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Do collagen supplements actually work? My personal experience
This page contains affiliate links. Purchasing an item through these links will provide me a commission at no additional cost to you. Please see my disclaimer, privacy policy, and terms of use for additional information. Over the past few years, collagen supplements have become more prevalent in the beauty and wellness industry. Before the rise of collagen powder all of my social media, I only thought of collagen as face fillers for reducing the signs of aging. Initially, I thought collagen was another gimmick from the wellness industry. Initially, I did not consider using it since I was in my mid-twenties and was still getting misidentified as a teenager. Within…
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12 little-known places where sugar is hiding in your diet
You are eating more sugar than you think. The Dietary Guidelines for Americans suggest that calories from added sugars should be less than 10% in the American diet. For someone that is eating 2,000 calories a day, that equates to 200 calories or 10 teaspoons. While some sugar is unavoidable in foods like fruit (fructose) and milk (lactose), the average American is eating 32 teaspoons or 3 times the recommended amount in a single day! Some of this excess sugar in the typical diet is by conscience choice by consuming sugary beverages like soda and eating candy and other snacks. In other cases, we are eating foods and beverages that…
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High volume foods: An easy way to eat more food for less calories
Have you ever noticed that you need to eat several slices of bread to feel full compared to a small amount of potatoes? Do you get annoyed if you are hungry 20 minutes later after eating a meal? I have the answer. You most likely ate low volume foods. There is nothing wrong with these foods, however, you will have to eat more to feel satisfied. If you are trying to lose weight, this may make your task more difficult. Even if you are not trying to lose weight, who wants to be hungry all of the time? The solution to crushing hunger? High volume foods. I learned about high…
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5 reasons why you aren’t losing weight- although you’re doing everything right
The concept of weight loss is a simple process, you have to burn more calories than you eat. Although the concept is simple, weight loss plans look different for everyone due to age, gender and lifestyle. Before bodybuilding, I never had a strong desire to lose weight aside from vanity. After preparing for my first competition, I developed a better understanding of how to lose weight and how simple things can affect the process. Even when you finally get them right, other factors may be inhibiting your progress. If you are doing everything right but the scale is not budging, check out these 5 reasons why you might not be…
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9 ways to make your takeout order healthier
Due to the pandemic and restaurant regulations, many people have been opting for takeout over eating in a restaurant. During the past year, I have ordered more takeout than previous years to limit the possibility of exposure and avoid long restaurants wait times due to reduced capacity. For some, takeout is synonymous with an indulgent meal. However, getting takeout does not you cannot have a healthy meal! I was forced to use the following tips when I was cutting down for my most recent bodybuilding competition that ended up being postponed. During my most recent cut (eating in a calorie deficit for weight loss) this past spring, I wanted to…
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Benefits of a fitness journal
This post contains affiliate links. Purchasing an item through these links will provide me a commission at no additional cost to you. Please see my disclaimer, privacy policy, and terms of use for additional information. A few times in fitness journey, I kept a log of my daily workouts and meals through books and apps. When I was using them, I felt motivated and organized. Every morning during hall duty, I would write in my meals and workouts for the day. I always looked forward to checking off another glass of water and my workout being completed. During competition prep, I also used a journal to track my workouts, weight…
