Fitness Health by Coach CLARK

Nutrition (what to eat & what to avoid).

Prioritize protein: Paneer, dal, chickpeas, Greek yogurt, tofu, whey (if used). Protein reduces muscle loss and keeps fullness controlled.

Control calories with portion awareness: Use hand-portion method: palm protein, cupped hand carbs, fist vegetables.

Cut added sugars and sugary drinks: These spike insulin and promote fat accumulation.

Lower sodium & processed foods: Reduces facial puffiness (water retention).

Stay hydrated: Ironically, drinking water reduces water retention and bloating—aim for 2.5–3 L/day.

🥑🍌 BANANA GETS ALL THE POTASSIUM CREDIT… BUT LOOK AT AVOCADO!

When we compare them on the same 100 g basis, raw avocado provides about 485 mg of potassium, while banana provides about 358 mg.

That doesn’t mean avocado is “better” than banana. 💚 Both are nutritious foods, and the amount you actually eat matters because fruit sizes and portions differ.

The takeaway? Banana isn’t the only potassium-rich food. 🥑✨ Avocado is another useful source — along with many other fruits, vegetables, beans and potatoes.

And remember, potassium is an essential mineral involved in normal muscle function, nerve signalling and fluid balance. ⚡

So next time someone says “potassium = banana,” you can tell them there’s more to the story. 😄🍌🥑

Values are approximate and can vary with variety, growing conditions and food composition. For general nutrition awareness.

💜 MAGNESIUM: THE SEED THAT DESERVES MORE ATTENTION

When people think about magnesium-rich foods, almonds often come to mind…..but pumpkin seeds pack considerably more magnesium in the same 1 oz (28 g) serving. 🎃

🎃 Pumpkin seeds: 156 mg magnesium
🌰 Almonds: 80 mg magnesium

That means the pumpkin-seed serving provides 76 mg more magnesium, or about 95% more than the almond serving. The values are based on the same serving size, so this is a fair comparison.

And magnesium isn’t just about one benefit…. it’s involved in normal muscle and nerve function, energy metabolism, protein synthesis, and maintaining healthy bones. 💪🧠

That doesn’t make almonds a bad choice at all. Both are nutritious foods; this comparison simply shows how much their magnesium content can differ. 💜

Sometimes the “small” seed has a surprisingly big nutritional number. ✨

🥜

🥑🍅🥚 Simple Mediterranean Protein Plate – Clean Fuel, No Drama. 😍

Thank you client. 👊

Grow stronger. 💪

Carbs are an important source of energy for our body ✨

Here are some everyday carbohydrate sources with their approximate carb content:

🥣 Oats
🍠 Sweet potato
🍚 Brown rice
🍌 Banana
🍞 Whole grain bread
🌱 Quinoa

Each food provides different nutrients like fiber, vitamins, and minerals…balance and portion size matter 💚

📌 Nutrition values are approximate and may vary depending on variety, brand, cooking method, and serving size.