THE ULTIMATE NUTRITION GUIDE | top tips from a nutrition coach

[@mitchellthegirl]

My totally frivolous tip for mixing protein powder into yogurt: add half a tablespoon or so of water. It helps to rehydrate the protein powder a little so you don't get little pockets of unmixed protein powder.

[@JustinaErcole]

Ooooh smart!

[@wrenhuff7370]

@@JustinaErcole I do this too! I call it "Protein Pudding". Adding a dash of sea salt with my chocolate powder/vanilla yogurt combo is my favorite.

[@baguettebackpack]

I wish stuff like this was taught in high schools. I feel like it would help so many people.

[@JustinaErcole]

same!

[@bhorsehappy]

I remember being taught this in both science and health class. To be fair, most kids don't pay attention to this stuff

[@ArchIVEDCinema]

I learned this in health class. Thought it was standard curriculum...?

[@baguettebackpack]

@@ArchIVEDCinema it might be, at my school we only had half a semester of health class, which is a lot of cover in a short amount of time. She didn't even give us the "where babies come from" (I don't know if KZbin would get mad for me using the actual word)

[@avany6552]

Agree 💯

[@75JayLady]

Something that helps us is we plan all of our meals for the week. Make a grocery list of breakfast, snacks and dinner. It really helps once you get to the store! Love these meal ideas!

[@JustinaErcole]

I do this too!

[@bendosia]

Great video. This is mostly stuff I already know but I love the way you presented it and it is very nice to have it all in one video. Thanks!

[@JustinaErcole]

Glad it was helpful!

[@Nameless351]

THANK YOU for briefly mentioning trans fats and for NOT wasting time going on and on about them. It is one of my pet peeves when influencers repeat a bunch of sound bites they heard in the early 2000s about the evils of trans fats and then go off the rails labeling all kinds of foods as dangerous “because they have trans fats” … without doing research on the current status of trans fats! In 2018, the U.S. FDA banned the use of partially hydrogenated oils in most processed foods, and this ban took effect in 2020.

[@qmalic3]

Your breakfast is a go-to for me as well! I love a good yogurt bowl and I’m with you on the fun drink at the end of the night. My current fav is the zero sugar strawberries and cream Dr Pepper in a glass with a giant ice cube, so refreshing.

[@JustinaErcole]

omg that soda sounds SO GOOD

[@tgilbs]

I really appreciate this kind of content - informative, relatable, with actionable tips and ideas!!! Sometimes I think we have a tendency to overthink or overcomplicate approaches to nutrition. It really can be pretty straight forward and simple if we let it be! Now just have to make sure my aspirational veggies in my crisper drawer are not going to go to waste this week!!! :D

[@JustinaErcole]

hahaha oh yes, the aspirational veggies

[@sarahlabbe9779]

Great video! About that last point; I'm the one who brought the wine for my last family's christmas celebrations, so I picked all reduced ABV bottles. No one could tell but somehow we all felt better at the end of the night so that'll definitely be a repeat!

[@JustinaErcole]

I love that!

[@safmohammed5363]

Great video. Side note, loving your wavy hair😍

[@JustinaErcole]

Thanks! I needed a cut soooo bad and couldn’t wear it any other way 😂

[@joeshap2003]

You make things so easy to understand for newbies like me. It all makes sense.

[@JustinaErcole]

I’m so glad!

[@cristiannaJ126]

The type-a planner behavior of calculating cost savings of delivery versus local grocery store makes me feel seen.

[@JustinaErcole]

Hahahahaha you are seen girl

[@vvawesome98]

I loved loved loved this! It took me years of getting it wrong to get to this point. Appreciate having all this in one place and particularly appreciated the 4th macronutrient point. Great as always, so glad I found your channel 🤗

[@JustinaErcole]

so happy to have you here!

[@erikamt4633]

You're very down to earth and I really appreciate it.

[@JustinaErcole]

thank you erika :)

[@leonor_ibh]

gosh i looooove this video! it was so so good and informative, clear and not too complex while staying super acurate. i’m fifteen and with social media it’s hard to know what’s true and what’s not, so this was so helpful. also made me smile a lot, i love your energy and smile 😊 keep it up!

[@JustinaErcole]

Glad it was helpful!

[@emmajohson767]

Since subscribing, I’ve become so invested in the channel. I look forward to every video 😂

[@JustinaErcole]

Awww thank you Emma!

[@loriallred4727]

I know alcohol wrecks my recovery since I started wearing Oura ring. I have 1 drink on Friday and Saturday and always before 6:00 PM. My HR is always elevated and HRV decreased overnight.

[@avany6552]

Thanks for talking about alcohol, só few people do and when they do is about having too many calorias, this was such a good video informativo and to the point.

[@heyashakaye]

This is healthcare!! So helpful.

[@JustinaErcole]

I’m so glad you found it helpful!

[@amandagraham2685]

I do a yogurt bowl very similar to yours and vanilla, whey, protein powder, add Chia seeds and or flax for a little extra fiber and cinnamon for flavor

[@JustinaErcole]

Loveeeee that!

[@mmcneil-smith2890]

Evergreen content!!! Solid. Informative. And fun.

[@JustinaErcole]

Thank you!!

[@elelonger4409]

I love drinking low calorie mixers that are cocktail flavours, if anyone needs suggestions for fun drinks at night 😊. Lovely with sugar free lemonade

[@1katcab]

Alcohol as the forth macro took me by surprise. I used to be very "if is a fun night it must have alcohol", now I'm more like if something sounds good from a flavor perspective I'll have it. But yeah, no drinking on weeknight and day drinking is only for vacations 😅 My week breakfast also looks like yours, its easy, convenient and fast to make and eat!

[@emilygrant9606]

Would highly recommend adding some All Bran Buds to that yogurt bowl for some texture! One of my go-to’s.

[@JustinaErcole]

Ooooh sounds delish!

[@TheMichelleDiaries]

Great video! It was very informative and easy to understand There were things I already knew and things I didn’t, so it was a really interesting watch! Thank you Justina 💖

[@JustinaErcole]

Glad you enjoyed it!

[@dloganable]

For folks trying to drink less, Ghia really helped me feel like I was having a special drink.

[@TheBubblyJoanna]

Thank you for this video Justina! I’m going through the NASM Nutrition Coach Program and this helps so much 🙂

[@JustinaErcole]

Glad it was helpful!

[@SimplyFitNurse]

Omg. The salmon bowl looks so good 🤤

[@JustinaErcole]

It was delish!

[@mariasterlace6304]

Justina - you never disappoint- bravo - love the way you broke that down ! 😊👍❤️

[@JustinaErcole]

Thank you!

[@Chantellabellaaa]

My breakfasts tend to be very similar! I do know that my nutrition can definitely be a bit better, though... And I know I need to scale down on the drinking a bit 😅

[@melann7380]

If you love peanut butter like me, you need to try the Ghost Nutter Butter protein powder (if you haven't already). It is delicious. I really want to try the Chips Ahoy next. I wish I could tolerate chickpea and edamame pastas. I will have to try to do the half/half route. Great video btw, love these practical tips

[@JustinaErcole]

Oooh gotta try it!

[@irav82]

I love Aldi! My favorite grocery store. And I love this yogurt too! I usually get the whole fat one and 0% and mix 50/50 in a bowl. Tastes the same but a little less calories. Could you do an Aldi grocery haul? I'd love to see and get some meal ideas too!

[@JustinaErcole]

Great idea!

[@ga75]

u make it really easy to understand :3

[@JustinaErcole]

i'm so glad!

[@taradevito6751]

Love protein powder and yogurt I usually throw hemp hearts in mine too. ❤

[@ilariatruzzi5228]

Good video, clear and honest! I love your channel. How can I add protein to my breakfast without protein powder? I am team sweet breakfast and i'm struggling to find a protein source for my everyday sweet breakfast. Thank you!

[@JustinaErcole]

Greek yogurt, cottage cheese, eggs & egg whites - all great options!

[@MsSera21]

Thank you Justina!

[@JustinaErcole]

You’re so welcome!

[@taradevito6751]

I’m starting to moderate my alcohol intake..I found it got worse after I have kids..go figure. I like the idea of doing it maybe at a social gathering…it was just becoming more of a thing I did to take the edge off.

[@violetash9597]

I feel like we need more Dominican food in our lives. I visited there for a few days recently and I ate less there than at home. I was actually satisfied after my meals. Everything was more delicious (even the coffee!) over there. I already miss it. 😅

[@JustinaErcole]

Oooh that sounds wonderful!

[@paigeresch9338]

My professor in Nutrition 101 years ago went over alcohol but also classified H2O as a macro-nutrient, because you need to consume so much more of it than a micronutrient (H2O, not necessarily big glasses of plain water if that's not you you want to consume it).

[@JustinaErcole]

i've also heard people refer to water as the 4th macro!

[@listenerjoyce1651]

Once again, another winner video! Did I see a lone vitamin in one of these shots?

[@JustinaErcole]

Haha old clip from when I had the flu. Tamiflu for the win!

[@karyn373]

I tried that Ghost protein flavor before too and the only way I could eat it was mixed into yogurt like that. I tried it in traditional "protein shake" form and realized it had little chunks of cookie in it. Not a fan of drinking chunks 😂 I also mixed in a tablespoon of chocolate chips. I found it pretty tasty.

[@courtneytautges4997]

Love your videos! I’ve been nervous about trying protein powder, so you have specific ones you recommend that are just protein without creatine? Aldi makes eating well affordable for our family of 5, in so thankful for access to good ingredients!

[@JustinaErcole]

My go-to is Gainful. I trust their brand and ingredients!

[@nicolecobe1486]

Great food ideas. Now I need some salmon.

[@dobi26jo37]

Great video:)

[@JustinaErcole]

Glad you enjoyed it!

[@liteicedcoffee]

Nutrition facts, without the fear mongering! Thank you. Did you like the Ghost protein? Everyone I see using Ghost is sponsored so I'd love your unsponsored opinion!

[@JustinaErcole]

It was good! I’m typically a gainful fan but this was fun to change it up.

[@Rentheflower]

I LIKE THE PROTEIN POWDER CHOICE FOR FUN😉

[@Rentheflower]

Also now all I want is english muffins what brand were those

[@JustinaErcole]

Aldi!

[@theresamcbride9572]

Yay new video 🥰

[@JustinaErcole]

Hope you enjoyed it!

[@jessinfinland1618]

What would you suggest for a 45g protein at breakfast with a whey protein and greek yoghurt alternative as dairy intolerant

[@MsPeabody1231]

Soya,oats or coconut alternative?

[@JustinaErcole]

Maybe try a vegan protein and dairy free yogurt! Overnight oats are also a staple for me that you can pack in a bunch of fun stuff :)

[@susannal1314]

Vegan yogurts are pretty low in protein. Culina and coco June are the 2 that taste the most like traditional yogurt to me. Maybe try silken tofu (it’s used a lot in vegan puddings) with one of the plant protein powders. Soy is high in protein. Currently I like the Happy Viking plant protein, but you really just have to see what works for you. Occasionally I can find sheep milk yogurt which I can tolerate, and I have friends who can tolerate goat milk but I can’t. Good luck.

[@pattiupton1499]

Good info!

[@JustinaErcole]

Glad it was helpful!

[@JustSheilz]

great video!

[@JustinaErcole]

Thanks!

[@Jaetheeintrovert]

I’m a picky eater it’s so frustrating 😪 if I wasn’t I feel I would’ve made so much more gains 😭

[@cmbrownie]

Great video

[@JustinaErcole]

Thanks!

[@melyndalegg7446]

I love Aldi!

[@JustinaErcole]

Me too!

[@Anue_Kr]

omg !!! give us a link where can buy this looooooooooovely "Cat" t-shirt!!!

[@JustinaErcole]

Omg it’s soooooo old I can’t even remember 😭

[@girlypopgay]

I got scared for a second thinking I was gonna have to start drinking 😅

[@thisisashlie]

What’s your take on the idea that we can’t actually process more than 30 grams of protein per meal?

[@JustinaErcole]

it's mostly been disproven, but if you're an athlete or bodybuilder and trying to go for more of an "optimal" approach then it becomes more important.

[@thisisashlie]

@@JustinaErcole so helpful! I was finding it so stressful not going over that 30 mark and having to divide it up throughout the day.

[@Novjuly]

Have you ever made a video about artificial sweeteners? I feel like there’s so much demonization that I don’t know what’s actually science based.

[@JustinaErcole]

I haven’t! It’s a little out of my knowledge base, but for most people it just comes down to moderation :)

[@sjdelacy7712]

Good vid. Just to note ingesting too much protein on the regular can be bad for your kidneys. Everything- even the good stuff- in moderation.

[@JustinaErcole]

Thanks! But remember you can say that about anything. Carbs, fats, carrots, water. I never warn people about protein because I’ve never worked with a client eating enough to damage their kidneys. Most people eat too little.

[@sjdelacy7712]

@@JustinaErcole fair point!

[@chamanthipowell6386]

How much is too much protein and what is your evidence for this? There are no studies looking at a maximum amount of protein. There are certain medical conditions where you have to limit protein intake - kidney disease being one of them but if you are generally healthy your kidneys can handle a decent amount of protein.

[@jenmessier2195]

Hey Justina, are you Canadian?

[@JustinaErcole]

Nope! American :)

[@jenmessier2195]

@@JustinaErcole Ahhh okay I thought so, lol Thanks for this Video!

[@owl8664]

According to the recommended protein, I should be eating somewhere between 150-200g protein. lmao no. I don't think I get even half that on a good day, even with my 30g protein powder/shakes.

[@JustinaErcole]

I would be happy to brainstorm some ideas with you! When I tracked last, I typically get in 110-120 and it never felt like a burden. Shoot me a message if you want a little help ❤️

[@owl8664]

@@JustinaErcole That's good to hear! Personally I've tried tracking and it isn't for me. I've tried WW and MFP and even just straight up macro tracking. I'm NEVER consistent no matter how I track,

[@MsJujubee3]

1:28 it says optional rather than optimal

[@JustinaErcole]

I made a mistake.

[@girlypopgay]

Yeah I can barely get 50 grams of protein…ain’t no way I’m hitting 300g 😢

[@dczech4138]

4th was alcohol hmmm, I thought it would be fiber.

[@JustinaErcole]

Fiber is a type of carb!

[@IRunThings]

First 😂

[@JustinaErcole]

hiiiii!

[@ahhhlindsanityyy]

Great video!

[@JustinaErcole]

Thanks!