Category Archives: Nutrition and supplementation

The posts that are focused on nutrition and/or supplementation.

My food philosophy.

My eating philosophy is quite easy, eat food not to get hungry and not to suffer fatigue. I’ve bee trying to eat 5-6 meals a day, that way my metabolism stays active. Yes – there’s a cheat day also. I try to avoid bread and potatoes. I love both, but they don’t agree with my stomach. I’m not counting calories all the time – although I must admit that it helped me quite a lot in the beginning, it’s good to now the ‘about’ values of your food. Also I try to eat more when I work out and less when having a rest day, figuring out your daily calorie intake is a good way – I for example, was eating too little too rarely.

I try to divide my energy take: 40% protein 30% fat and 30% carbohydrates.

Protein: my protein sources are quark and other dairy products , meats (chicken, beef, pork) and supplements (protein shakes and powders)

Fat: oil over butter, the rest from food in general and also I supplement with omega-3.

Carbohydrates: complex carbohydrates: full grain rice, pasta, also dark bread over white.

I’ve learned that it’s good to have cheat days also, it’s easier to focus on eating healthy when you’re not stressing too much over it. Cheating 5-10% at the time isn’t that bad. And if you fall off the wheel – you can start again tomorrow.

It’s good to gather information about cooking techniques and about different foods. E.g. I’ve cooked my first porridge when I was 6 years old, have learned a few things here and there, but always the key to success has been total failure, don’t worry – you’ll learn!

When you look your plate and if you start counting the colors and stop at one or two, you might think adding some vegetables: green and red peppers, salad, tomatoes, cucumber – what ever works for you. I like to support local  and organic foods, but sometimes it’s a budget question for me. But as I’ve heard of this greatness in the United States – there’s a thing called farmers market. Go there and be surprised.

That’s about it folks. Please ask some questions and comment. Maybe a recipe or two?


Healthy food an investment worth your money?

Most definitely. I’ve noticed that food prices have been getting up in Finland for some time now. Each time the same question comes to mind: why local food is more expensive than the stuff that comes from a whole different continent? I know the answer isn’t all black and white, nor is it simple to answer to.

Never the less, I’ve grown a mentality, that every single dollar, euro or even yen you spend on healthy food is money well spent. With vegetables, fresh meat, fish and chicken products you are investing into yourself and into a better you. My friend used to say that money is an old invention and they print it more every day.

Cooking healthy isn’t rocket science. In my experience color is the key. When you have 3-4 different colors on your plate, you can’t go wrong. Green, red, orange, brown, white, yellow, pink. Those are the first colors that come to mind for me. Here’s an easy dish I prepared the other day:

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Colorful – isn’t it? This is an easy salad to make. Start by cooking your chicken. I used good quality chicken without marinade, all natural. Chopped it to small bites, cooked it with oil, seasoned with salt, pepper, garlic and tarragon. Season to taste would come in mind :). When your chicken is cooked, let it lie for a minute. Wash your vegetables – I used cucumber, tomatoes and paprika on this one, which gives it a nice solid foundation. There are tons of different salads to choose from and I suggest you try them out! Then I chopped all of my veggies to edible size. Finally I started putting up the salad, veggies first, then some nice low-fat mozzarella, chicken and to top it off with some nice sweet and sour sauce (yeah I know this isn’t actually diet food, but seriously – this tasted soooo good :). Healthy, nice looking and tasty! You can change the salad easily by changing the chicken to something else, like fish, meat, ham… you name it!

The cost? Around 10 €. 3-4 portions. Time to make: 15-20 min. Worth it: definitely.


Weapons to fight fatigue and aid your health

Here’s a picture of what I have in my cupboard to help me with my project:Image

Fruits are a good way to fight off hunger and they give a great taste for your quark! Supplementing with protein powder and protein bars by Mass Nutrition. They’re a good quality products with (in my opinion) a reasonable price. A good way to recover after training or to take a pre-workout snack. Adding to the supplementation I have my omega 3- pills and also a multivitamin pill. Especially in the winter time the vitamins are important because the land of the thousand lakes (Finland) doesn’t get that much sun so it’s a good way to add vitamins to your diet. Of course vegetables and other ingredients are important as well.

Otherwise, I’m actually without fever today! So hopefully after resting this weekend I’ll be able to get back on the horse next week and really bring it! Been thinking of having a cardio-week so no weight-training, we’ll see.

Take care guys and feel free to comment!


About nutrition and supplementation.

I know that I’ve been blogging a lot lately, but I just feel that there’s so much to say! Like I wrote before I was going to write something about nutrition and supplementation also on my blog, so here’s a little something about my nutrition-philosophy.

Before actually keeping track what I was eating, I was a random eater: ate plenty with a long periods of time between meals. Also I had this “snack-habit”, serious case of the munchies came often etc. My diet hasn’t actually changed that much, well okay I’m not buying treats that often anymore and have added loads of veggies to my diet, but that’s about it. Also I’ve found a good schedule when to eat and what to eat.

Breakfast is usually porridge (oatmeal) for me with some low-fat berry soup, one or two slices of rye-bread with ham/cheese and little butter. This I usually eat after training, just before going to work at 8 am. Then around 10 am I eat a quark with fruits/berries/low-fat berry soup and an apple/banana with coffee. Around 12-1 pm I eat my lunch, which is usually a salad with tuna/chicken/shrimp/beef and cottage-cheese. 3-4 pm I try to eat a snack (hopefully I could say that I do this regularly, but every now and then anyways), 5-6 pm dinner which is usually a little bit “heavier” than lunch. Potatoes, meat, veggies – the works. Before I go to bed, I eat a little snack, usually quark or bread. And loads of water. Normally I drink between 2-3 liters per day, but that varies whether I’m having a workout or a cardio day.

Before I started this project, I ate way too many slices of bread and I know that it’s an easy way to fight off hunger but so is keeping your mealtimes close together and have fruits, berries or veggies every know and then. I’d say that 3-4 hours between meals is a good pace for me to have. That way I don’t feel hunger. Everyone has their own rhythm and it takes time to fill it. Easy way to get veggies is fill your plate 50% with salad 20% with potatoes, rice, pasta you name it and 30% with fish,chicken,beef etc. Works for me at least!Image

Before I started the project I didn’t believe in supplementation at all. I thought it was just another hoax for the man to get my money! But how wrong was I. First I was talked into trying a recovery powder. I had tried these before, but didn’t see the point. But know, I don’t want to workout without having a recovery drink. I think that I recover much faster after drinking my shake and feel up to a new work day almost immediately. Also it has loads of protein and fast-effecting carbs which amp you up. Also I’ve added a vitamin pill and some Omega3-pills to my diet, that way I make sure I get all the nutrients I need for my body to recover and grow after working out. I’m going to try out MassNutritions protein powder soon and will keep you posted!

The photo on top was my lunch for today. Spinach salad with tomatoes, cucumber, peppers , boiled eggs and smoked salmon. Was pretty darn good!

PS. Tomorrow I’ll take my first steps toward CrossFit as I’m going to go and watch a technique class and maybe attend afterwards, who knows!

Keep working hard guys!