Do I Need Protein Powder ?


Do I need protein powder ? This is something people always ask. whether they are looking to put on size or lose weight, it’s a question that never goes away. So now I’m going to share with you my thoughts on protein powder as a whole, and whether or not you need it or not.


Protein powder is the most common supplement taken in the world of bodybuilding and weight training gyms.

The most popular ones amongst the bigger names in the fitness industry are whey and casein, which are proteins delivered from cow’s milk. I have a fact for you too, these substances are the most consumed protein powder’s worldwide.

Many athletes across the board in most sports consume an excessive amount of protein in the belief that the more you take the better you’ll be.

Companies are telling the public that they need to eat ridiculous amounts of high protein, without much thought to the consequences that come with excessive consumption.

The obsession with having large amounts of protein is so ingrained in our culture, that we are even told that if we don’t eat meat, it will be almost impossible to get any protein at all.


This is just another reason why protein supplements are in our diets everywhere, what they are doing is planting the fear into you, that you won’t get enough of a certain nutrient, so that means the companies themselves will sponsor supplement manufactures who in turn, sponsor athletes who represent and take their products.

This then gets the supplements seen by a wider audience, which leads to fans trusting the brands as they admire and look up to the athletes. Then they go out and purchase the supplements. This then creates an endless cycle that drives sales and profits, while potentially harming the health of many people who ironically want to live longer healthier lives.


You’ve seen all the magazines, websites and books feeding into this nonsense to gain bucks from you. This is why I feel I must speak up about this, and debunk these lies by showing you a healthier way to support your fitness goals without any substances.

Even if we look deeper into what is in the supplements (other than the cow’s milk) being sold, we find that some ingredients are of really bad quality anyway, for example: the process of making protein powders often leads to the healthy benefits being messed up made useless as a healthy supplement.


I am not talking about burning a steak or eating an egg which has been contaminated with salmonella. I’m talking about very high temperatures where the proteins are being heated to the point where our bodies do not recognize it as food anymore.

On top of that,many of the manufactures add chemical, toxic ingredients to their products. Aspartame, Saccharin, Fructose and artificial colouring to name a few ( you may see this written on the label).

Processed protein powders also contain heavy metals in them… doesn’t sound too appetizing huh ?



Getting your protein from real food sources instead! you can get that from meats, eggs, milk and dairy. In all of that above you get a good balance of your fats, carbs and proteins (You’ll like these) (Click Here)  (Click Here) .

So there is no real reason to be taking crap such as protein powders or shakes now. Unless you are impatient, lazy and a god damn cheat who will carry on relying on consuming crap into your system, which will catch up with you in the end.

Whereas if you are patient, hard working and see the long term advantages eating real food, that indicates someone who understands their own health, not just fixated on a so called quick fix. Because let me tell you, even if you do opt to take this stuff. You still have to do the work (there is no magic pill).

I know of this first hand.. as people I know have done this.. not done the work, which has made them gain weight further and become really ill if already big, or making the slimmest of people put on a load of weight to the point of obesity.

With all that being said the question now is why would you want to ?

How you answer that question will tell me a lot about you!




I’ve enjoyed doing this one as it’s a different topic to what I would normally talk about.. Food!

Please do let me know what did you make of my thoughts on protein powder?

Do you take protein powder already… and still stand by it ?

Were you aware of the marketing tricks played on you, but didn’t care because you just wanted the so called “quick fix”?

Let me know by leaving a comment below

Until next time ciao 🙂











How To Eat Healthy On The Road

Road trip

It’s easy for you to fold on your healthy eating whilst traveling. It could be a vacation somewhere, a constant rush of many different activities (Having you walk, drive, run, and crawl from A to Z) or just strictly business.

Whatever it is for you, maintaining healthy eating habits whilst on the road can be a big challenge.

It’s at this point the ever present fast- food outlets can be very tempting for you / eating unhealthy snacks and beverages. To some it may seem unreachable, unclimbable but fear not Di’1s..

I have some tips to help you eat healthy whilst traveling on the road!


Pack Your Own Snacks And Meals- You can do this one on any mode of transport of your choice.

This ensures you are not reliant on airline foods which typically don’t taste very nice for one and two you are unsure what is exactly in the food they are providing you with.

It’s really inexpensive and all you really need are some containers and flasks.

DID YOU KNOW- Trail mix ( No chocolate ones), Fruit, Greek yoghurt and some Sandwiches are very simple and easy to pack foods whilst on the road.


Drink Water- Like always get your water right. Stop with the excuses, It’s just as easy to find a place with running water as it is to find your local bar to drink alcohol!  It’s so easy to get dehydrated on the road so it’s important you (Drink Up)

If you like milk that’s adequate, but I would avoid drinking any fruit juice drinks “why”? (Click Here)  and soda drinks is just a no  “why” ?  (Click Here)

DID YOU KNOW- Drinking water really helps you with travel- related health conditions such as jet lag. 


Stay Mindful-  Please, I would like a show of hands, who wants indigestion, low energy and an upset stomach ?

If you’re eating unhealthy foods whilst traveling you’re at a higher risk of getting all of these, to be honest it won’t make any of your traveling fun.

So if you did ignore the first tip make sure you are mindful of your options and buy healthy.


Avoid Fast-Food Outlets- You would think this would go without saying but I will say it just in case. Please for your own weight loss goals, and general  health period  don’t do it!

It’s really sad to me that places like Mcdonalds remain as an option of choice for many across the world, when they – and places like them – have high fat ( the bad ones)  added sugar and calories in their products.

If you decided to eat at a restaurant, a real one not Mcdonalds!  Then focus on eating the healthy meals provided… such as lean proteins and your veggies.

If that seems stressful to you, then the first tip applies.

DID YOU KNOW- Fast-food outlets are making you sick and unhappy, and if you don’t stop it will escalate.


Don’t forget to eat breakfast- This seems to me like one of the biggest mistakes  that people make pursuing their general weight loss goals.

This is a rookie’s mistake.. as this is the first thing you will be eating, what you eat will set you up for the rest of the day but if you eat poorly or in this case nothing at all! You’re heading for disaster.

You may laugh, but breakfast to me is like breathing, it has to happen every time – no excuses! 

If your hotel offers you complimentary breakfast, choose a high fibre and protein meal, such as whole grain toast with peanut butter. Foods such as this will fill you up until lunch time, no you say? That’s why you packed your own snacks  right… eat up!

DID YOU KNOW- If you are still unsure of meals you can have at breakfast time I have some  options right (Here) & (Here)  click away.



It’s been great sharing this with you.

Do let me know in the comments below though..

What did you make of my tips I shared with you ?

Are you traveling anywhere on the road ?

Which one of these tips are you going to use ?

Do you have any tips of your own to share ?

Once again it’s been great, stay healthy and happy


until next time, ciao 🙂



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A Happy & Healthy Easter


Easter is only around the corner guys & gals! For months the supermarkets have been packed with chocolate eggs and hot cross buns, ready for you all to purchase and eat.

I’m not going to advise you to eat chocolate, nor eat it in moderation so if this is what you were hoping for (this is not for you, sorry not sorry).

This is for the serious people and Di1’s who are committed, focused and ready to see out their weight loss/ health goals to the end.

With that being said, here are some tips and motivation for a happy and healthy Easter.


Nutritious Foods

First things first just because it’s Easter does not mean that you skip your regular healthy meals for less healthy ones… if anything, this is a time to stay strong and continue eating well, like you have been doing so far this year. This will be a test of your true character, and you will feel like you have accomplished so much from having this experience under your belt, and you would be right too.

Don’t Forget- to eat plenty of vegetables in your main meal, included whole grain carbs and protein.


Something New For Breakfast

If you feel like you want something other than what you normally eat, cereal or peanut butter on toast.. why not try out some whole grain pancakes, greek yogurt with some fruit or maybe some tomato, mushroom and spinach. After all, life is about trying out new things, right ?



Treat Yourself

Why does a treat at Easter time have to be around food ? It can just as easily be non- food related , such as spending more time with your loved ones, going away somewhere on a mini vacation, being active with friends or your children. If you are an adult or just feel like treating yourself ( hey why not) how about shopping for some new clothes or investing in a fitness DVD, a cookbook or one of my coaching programs this Easter (Click Here) 



Hot Cross Buns Anyone ?

You may not be eating chocolate, but you can always have some hot cross buns. Just make sure they are whole grain, and avoid spreading any sort of jam on them. Why not try toasting them, and then serving them with some berries.



Don’t Skip Your Workouts

It’s very easy to get off track with the holidays, but it’s vital you stay consistent and on track. Do not skip your workouts you have planned, instead work even harder.. because more than likely you will have less time, and just imagine if you can stay consistent at a time like this, then you can stay consistent any time!



Eat some real eggs

Forget the Easter bunny and his chocolate eggs, and opt for mother nature’s ones instead. They are real good for you, so much so I’ve even taken time before to let you guys know about it… (Click Here) 



Let’s Be Real Here

If you do any of these things you are setting yourself apart from the rest, I’m referring to the rest of the population that celebrate Easter.

You see it’s easy to do the norm. Even though you know you will not benefit from it, to still do it anyway.

It takes someone who is fed up of making the same old mistake over and over again, it takes someone who is fed up of complaining about not reaching their weight loss/health goals, it takes someone who is tired of making excuses and blaming others for their own bodies and takes full responsibility and it takes someone who cares enough for themselves and their well -being to say “enough is enough it’s time to take action!”.

Some will store this information away and carry on as they were, and some will take this great value, put it into action and see big changes in their lives. The question is what will you do with it ?.



As always it’s been a pleasure to share this with you.

Do let me know though in the comments below..

What are your thoughts after reading this ?

How will you be spending your Easter ?

Whatever your thoughts and however you spend your Easter, I hope you have a happy and healthy one!

Until next time Ciao 🙂

How Protein Can Help You Lose Weight


You may of heard the saying “Protein is king” before. So why is protein so highly prized?

Below I will share with you the reasons why Protein is so beneficial to your weight loss goals.


Protein is a very important nutrient for weight loss goals, in fact it’s the most important one!

First off if you compare this to fat or carbohydrates, protein keeps you fuller much longer.

This makes you less likely to be snacking at midnight and adding on unnecessary calories. It then becomes easier to sustain the weight once you have lost it.

Those of you with a sweet tooth will like this tip.

If you pair protein with carbohydrate foods it slows down the absorption of sugar in your stomach and into your bloodstream, which will most likely help to prevent your blood sugar level from rising due to less future cravings.

Your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrates or protein ( its a scientific fact you know).

As your losing weight, your body will lose both muscle and fat, during this process. It is important that you still continue to eat enough protein in your diet.

Doing this ensures you are having adequate protein coming into your system, which will fuel the fat burning process, while preserving the calorie- burning and keeping the lean muscles you just gained.

When eating high- protein diet it will cause weight loss, but the catch is you don’t have to calorie count, portion control or any of those type of restrictions.


So How Much Protein Is Optimal ? & How To Get More Protein In My Diet ?

(Click Here) to find out.



So after all that I hope you understand that for fat loss, protein really is king.

You do not need to restrict anything to benefit from a higher protein diet. It’s all about adding to your diet.

This is appealing of course because most high- protein foods are also very tasty.

A high-protein diet can also be an effective obesity prevention method, not just something that you only use temporarily to lose fat.

By permanently increasing your protein intake, you end up tipping the “calories in” vs “calories out” balance in your favour . increasing the protein intake, you end up tipping the calories in vs calories out balance in your favour .

I know if you do this consistently in months, years and dare I say it, decades.. the difference in your waistline will be something else.

Though calories still count. Protein can reduce hunger and boost your metabolism, but you wont lose weight if you don’t eat fewer calories than you burn it’s just that simple.

It will be very difficult to do this without gaining weight if you are still eating junk food. For this reason you should still base your diet mostly on wholesome foods & single ingredient foods.

DID YOU KNOW? Your protein needs an increase after an intense workout. So increasing your protein intake on days that you exercise is a must!



I’ve really enjoyed sharing with you, How Protein Can Help You Lose Weight!

Did you enjoy reading this ?

Will you be making any changes to your protein intake after reading this ?

Do you have any questions you would like me to answer ?

Then just leave a comment below.

Until next time ciao

P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!

6 Foods To Avoid When Pregnant

Pregnant Women


We already now know “The 6 Foods To Eat When Pregnant”. If you missed that one from last month (Click Here) .

Now, due to several requests, I have compiled a list of “The 6 Foods To Avoid When Pregnant”, below.





High Level- Mercury Fish – Is really toxic. It is not safe to consume at all, and is most commonly found in polluted seas.
In high amounts it can be toxic to your immune system, kidneys and nervous system.
Since it is found in polluted seas, large fish that live in these oceans can accumulate high amounts of mercury.
So I would advise pregnant women not to eat high level- Mercury fish at all.


High Level- Mercury Fish include:

Tuna ( Albacore tuna is a no no)


King mackerel


DID YOU KNOW? It is important to note that not every single fish is high in mercury, just certain types. Consuming low- mercury fish during pregnancy is very healthy, and these fish can be eaten up to 2 to 3 times a week. Fatty fish is real high in omega-3 fatty acids, which is important for your baby.





Raw Fish- You must not eat this at all cost! Most raw fish carry several infections such as Salmonella and Listeria.

For example Listeria can cause Miscarriage, Premature delivery, Stillbirth and other health issues .

Therefore I would advise Pregnant women to avoid eating raw fish and shellfish. So this includes many sushi dishes.

DID YOU KNOW? The other infections raw fish carry are Norovirus & Vibrio.. not very pleasant 🙁





Raw Eggs- I mean why would you do such a thing ? Raw eggs may be contaminated with Salmonella.

The symptoms of Salmonella infections are normally experienced by the mother only.

The symptoms include:




Stomach cramps


Though in some rare cases, the infection can cause cramps in the uterus, leading to premature birth or stillbirth.

DID YOU KNOW? Lightly scrambled eggs, Poached eggs, Hollandaise sauce, Homemade mayo, Salad dressing, Homemade ice cream and icing on cake all commonly contain raw eggs in them.





Unwashed Fruit & Vegetables- Surfaces of unwashed or unpeeled fruits and vegetables could contaminate with several bacteria and parasites.

These include Salmonella, E. Coli and Listeria, which you can get from the soil or through handling.

Contamination can actually happen during production, harvest, processing, storage and transportation.

While you’re pregnant, it’s very important to minimize the risk of infection by thoroughly rinsing, peeling or cooking fruits and vegetables.

DID YOU KNOW? A dangerous parasite called Toxoplasma is found in unwashed fruit and vegetables. This why it is always important to rinse, peel thoroughly or cook your fruits and vegetables, to minimize chances of infection to you and your child.



Offduty: Caffine Drinks


Caffeine- Such as Coffee, Tea, Soft drinks and Cocoa for pregnant women, I would generally advise to limit their Caffeine intake to less than 200 mg per day, or about 2 to 3 cups of coffee.

Caffeine is absorbed very quickly, and passes easily into the placenta.

I also discovered that because unborn babies and their placentas do not have the main enzyme needed to metabolize caffeine, high levels can build up.

High caffeine intake during pregnancy has been shown to restrict fetal growth and increase the risk of low birth weight at delivery.

DID YOU KNOW? Drinking high amounts of Caffeine can cause low birth weight which increases infant death and chronic diseases in adulthood such as Type2-Diabetes & heart disease.




Alcohol- I’m sure this goes without saying that pregnant women should not be drinking any alcohol – period.

It’s been long known about the increased risk of miscarriage and stillbirth by hitting the bottle.

Even a small amount can have negative impacts to your baby’s brain development since no level of alcohol has been proven to be safe during pregnancy.

If I asked you if you would like to poison your baby ? And you say “NO” then don’t drink because this is what you are doing to your innocent baby.

DID YOU KNOW? If you answered yes to that question I advise you to seek some professional help!




Proper sanitation of the food and handling of food is always your best bet, especially whilst pregnant.

Though, this not always easy to do, since some foods could already be contaminated when purchased.

Therefore, it is best to avoid the foods on the list completely. The health of you and your unborn baby should come first ( Includes consumption of drink too)

If you want to learn more about the foods you should be eating during pregnancy, then, again

(Click Here) 



I hope you’ve realized more than ever how important a healthy diet is,
Especially whilst pregnant.

I’ve loved doing this one, especially as it was requested by you guys!

What did you think of it ?

What did you learn from it ?

Any other questions ?

Then just leave a comment below and I will of course get back to you

Until next time ciao 🙂


P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!






How To Choose A Healthy Breakfast Cereal


Of course it’s always better to eat unprocessed foods like Oatmeal with Nuts or raisins in it or eggs with vegetables… but that’s not why I decided to make this!

It’s very clear that the breakfast cereal companies will always choose to put up misleading information on the front of their boxes.

They will claim one thing and then it turns out to be another, who would have thought it would get so political (aka the lies)

I think the worse thing of all though is the young children who are marketed to, with these sugary boxes of nutritional nothingness.

They always seem to have cartoon characters & bright colours to lure them in, which leads to them nagging their parents to put it in the shopping cart.

Which is why I think it’s important to make better choices when looking to purchase breakfast cereals. What’s one more child who’s become obese or ends up with type two diabetes to them?

But if it is your child I am sure it will mean something to you, so without further ado here are those tips.




Limit Sugar Aim to choose a breakfast cereal that contains less than 5g of sugar per serving (Read the food label).

Which of course will tell you how much sugar it contains.





High fibre- Breakfast cereals that contain at least 3g of fibre are excellent choice.

What you’ll find though when you become more observant, is that there are loads of

“ High in fibre cereals” that have way more than just 3g, which is optimal.





Read The Ingredient List- Ignore the health claims on the front of the box, and you make sure to check the ingredient list yourself.

The first two or three ingredients are the most important, as the product contains the most of these.

However, food manufactures are very sneaky and often use tricks to hide the amount of sugar that’s really in them.

If the sugar is listed in lots of other names then it’s most likely very high in sugar.


DID YOU KNOW? There are 56 other names for sugar (Below) all credit to women’s health.




Making the healthy choice to eat better in the mornings does not have to be stressful.

I really hope this helps you the next time you’re out shopping for cereal!

Of course once again if you have any thoughts or questions then please leave a comment.
Until next time ciao 🙂

P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!


6 Foods To Eat When Pregnant

pregnantwoman KARIMDAVID.COM




Sweet Potatoes- are enriched with beta-carotene, which is a plant compound that is converted into vitamin A in the body.

Vitamin A is important for growth, as well as for the cells and tissues. It is also important for the pre-natal development.

Pregnant women are generally advised to up their vitamin A by 10 to 40 %.

However, they are advised to avoid very high amounts of animal- based sources of vitamin A, which may cause toxicity when eaten in excess.

Therefore, beta-carotene is very important source of vitamin A for pregnant women.

Sweet potatoes are a great source for this. Around 100 to 150 grams of cooked sweet potatoes fulfills the entire RDI (Recommended-Daily- Intake).

DID YOU KNOW? Sweet potatoes contain fibre, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.


Dairy Products- When pregnant you need to consume extra protein and calcium to meet the needs of your baby.

Dairy products contain two types high quality protein: Whey and Casein.

Dairy is best dietary source of calcium, and provides real high amounts of various B-vitamins, Magnesium and Zinc.

I wouldn’t consume yoghurt if I were pregnant, unless it was Greek yoghurt.

It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support your digestive health.

DID YOU KNOW? People who are lactose intolerant may also be able to tolerate yoghurt, especially probiotic yoghurt.

Taking probiotics during pregnancy may reduce the risk of complications such as many types of diabetes and vaginal infections and allergies.




Salmon- is very rich in essential omega-3 fatty acids. It also made the “Are you eating these top 40 foods” (Click Here).

The majority of people, including pregnant women, are not getting enough omega-3 fatty acids in their diets.

Omega-3 fatty acids are essential during pregnancy.

Though I know this to be true, pregnant women are generally advised to limit their seafood intake to twice a week, because of the mercury and other contaminants found in fatty fish.

Now this has caused some women to avoid seafood altogether, which is just limiting the intake of the much needed omega-3 fatty acids.

DID YOU KNOW? Salmon is also one of the very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.




Eggs- to me is like the ultimate health food, as they contain little bit of almost every nutrient you need.

Large eggs contain about 77 calories, as well as high quality protein and fat. And also contain lots of Vitamins and minerals.

Eggs are a wonderful source of choline. Choline is essential for many processes in your body, including brain development and health.

A single whole egg contains roughly 111 or 113 mg of choline, which is about 25% of the RDI for pregnant women.

DID YOU KNOW? There are 10 reasons why eggs are good for you pregnant ladies (Click Here)




Avocados- I would say because of there high content of healthy fats and potassium, are a great choice for pregnant women.

The healthy fats help build the skin, brain and tissues of the baby.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women.

DID YOU KNOW? Avocados actually contain more potassium than Bananas




Water- quite simply is important because of the increased blood volume during pregnancy.
Adequate hydration may also help prevent constipation and urinary tract infections.

DID YOU KNOW? Symptoms of mild dehydration are headaches, anxiety, tiredness and bad mood swings.



This list should be a good start towards a healthy and well-nourished pregnancy!

If you have any thoughts or questions then leave a comment below.

I cannot wait to share some more with you this year!
Until next time Ciao

P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!







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