5 Nutrients Your Body Needs

  1. Carbohydrates – they are preferred source of energy for your body and give it fuel for daily activities. The energy comes from the break down of starches and sugars into it’s simplest form, monosaccharide, in which your cells will convert it to usable power.  Carbs come from fruits, vegetables and grains not just junk food. There are certain organs in your body that require carb fuel source such as the kidneys and brain.
  2. Protein – You can find protein in eggs, soy, legumes, meats, and whole grains. Protein gives your body a pool of amino acids which are the building blocks of all your cells. Protein supports your body structure such as your bone and skin tissue. Protein also repairs cells if they become damaged and antibodies are made up of protein which help fight off with inflammation and infection.
  3. Fat – Fat has twice the amount of calories per gram as a protein or carb but it is highly concentrated energy that can be stored by your body for later use. It provides cell structure to membranes and cushions your internal organs to help prevent damages to tissue. Fat also acts like a vehicle that delivers certain nutrients. Fats can come from animals, plants, fish and nuts.
  4. Vitamins and Minerals – These are small molecule foods that support your health. Vitamins aid in energy production, healing wounds, eye and skin health, and bone formation and immunity. Minerals on the other hand, provide structure for your skeleton, regulate your cardiovascular health, and help regulate your nervous system. Eat a well-balanced diet should be enough to cover all the vitamins and minerals you need. Make sure to get a variety of fruits and veggies to ensure this.
  5. Water – Water is extremely important for your body. After all your body is mostly water! Water helps maintain your body temperature at normal levels, lubricates and cushions joints, protects your spinal cord, and removes waster through urination. Water has to be replaced anytime your body loses water through sweat or evaporation.

Are you getting these 5 nutrients every day? Leave a comment below!


Easy Protein Pancakes

Hey Fitfam,

I just recently learned an easy protein pancake recipe from @videomeals on instagram.

1 serving=

1 egg

1 banana

1 scoop of your favorite protein

Here is the video on how to do it and if you don’t already follow me on instagram, do so! I post a recipes, workouts, tips etc. My username is @ruthlessphysique

Video for Protein Pancakes


Craving something sweet?

If you are craving something sweet and filling I would recommend trying my recipe for an Oatmeal Mocha Cappuccino Peanut Butter/Banana Shake!! It’s a long name but you can taste all the flavors!!

1 scoop Optimum Nutrition Mocha Cappuccino Whey Protein

1 1/2 tablespoon of peanut butter (whatever you would like, if you are geared more towards the healthiest, I would suggest home made peanut butter)

1 small banana

1 bag of instant oatmeal

1/2 cup unsweetened almond milk

1/2 cup cold water

1 1/2 tablespoon of plain Greek yogurt

Blend it and you got a taste of mocha peanut goodness with a hint of banana and chewy texture! It’s delicious.



*not my photo, found on the internet to show how good the shake is. enjoy.

Here are some tips to satisfy your cravings!!


These are some great tips!!

When I am craving something sweet, I usually go for my protein shake. Protein powders come in many different flavors and are great for building lean muscle. The protein powder of my liking comes from Optimum Nutrition and I have tried the strawberry banana and chocolate. They are both delicious and satisfy your sweet cravings. What I like to do is mix it in with a banana and unsweetened almond milk. It comes out sweet and tasty. I also like to mix it up with ice, yogurt and fruits to make it more like a smoothie.

When I crave something salty, I go for almonds. What you can do is buy a pound of almonds and make little snack bags to take with you. You have to make sure the almonds are not salted. Even unsalted this snack will satisfy my salty cravings.

As far as craving something sour, I like to just grab some water and mix it with some lime juice, or this might sounds weird but a cup of tea can satisfy this craving as well.

These are just some of the snacks I like to eat to satisfy my cravings. Hopes this helps!

Note. this is not my picture, from healthierhabits.net