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How Much Protein is Needed for Building Muscle?

How Much Protein is Needed for Building Muscle?

by R Logan-Rodgers | Mar 17, 2025 | Exercise and Activity, Fat Loss, My Videos

Powerful Nutrition Hack – Protein is King 👑 Greetings, health optimisation seekers!  Protein is the most important nutrient for both fat loss and muscle gain. 💪 It helps build lean muscle 🔥 Boosts fat burning 🧠 Burns more calories during digestion In the context of...
Exercise’s Impact on Cancer Risk and Resilience

Exercise’s Impact on Cancer Risk and Resilience

by R Logan-Rodgers | Feb 3, 2024 | Cancer, Exercise and Activity, Health Awareness Calendar

The Impact of Exercise on Cancer Risk Reduction, Resilience and Recovery This short blog explores exercise’s its impact on cancer risk reduction and its imperative role for individuals with cancer. #WorldCancerDay2024 – Feb 4th Beyond a Pill: Exercise and...
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  • How Much Protein is Needed for Building Muscle?
  • Boost Your Gut Health Boost Your Sleep
  • The Power of Nutrition for Healing: Nutritionist Interview
  • Why Sensate is Your Gateway to Stress-Reduction and True Wellbeing
  • Exercise’s Impact on Cancer Risk and Resilience
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Wondering what actually counts as a portion of fru Wondering what actually counts as a portion of fruit or veg? 🍓🥦 You're not alone! Here's a clear look at portion sizes to help you hit your goals with confidence. ⠀ The UK’s ‘5 a day’ is a solid starting point—BUT did you know that aiming for up to 10 portions daily can SIGNIFICANTLY REDUCE your risk of heart disease, stroke, and even some cancers? Not to mention BETTER digestion, stronger immunity, and feeling your best overall. 🌟⠀ ⠀ We often underestimate portions and miss out—or overestimate and feel overwhelmed. That’s why I’m sharing this visual to help you know exactly what counts.⠀ ⚠️Aim for MORE vegetables than fruits and IF you do decide to drink juice consider diluting it with water, to help balance blood sugar/insulin levels! 📌 SAVE THIS POST to refer back to—and if you find it helpful, connect with me for more nutrition guidance! Build your plate with ease and purpose - Let’s go! 🍽️✨"⠀ ⠀ #NutritionTips #5ADay #HealthyEating #DigestiveHealth #ImmuneSupport #EatTheRainbow #NutritionistUK #WholeFoods #ElleRockNutri #ElleRockNutrition
Exploring NYC & Jersey City through a nutritionist Exploring NYC & Jersey City through a nutritionist's lens 🌱🍎 🇺🇸 From homemade smoothies to vibrant omelettes and nourishing soups, my recent trip was a FEAST of fresh fruits and veggies- stocked fridge courtesy of my fantastic cousin @clear_meds, as well as some indulgences too 😉! Dining highlights included @FieldTripUSA Field Trip at Rockefeller Center and Urban Vegan Kitchen @urbanvegankitchen in Manhattan, shared with another wonderful cousin and my good friend @gatheringpinks. Plus, breathtaking views from the World Trade Center memorial and Brooklyn Bridge. Watch and join me on a journey where great food meets adventure! #NutritionistTravels #HealthyEating #NYCFoodie
Two days well spent at the Natural & Organic Produ Two days well spent at the Natural & Organic Products Expo (trade only event) at ExCeL London earlier this month. As a nutritional therapy practitioner it's always a joy to be on the ground, connecting with passionate brands and uncovering new treasures in the world of natural and organic food, drink, and supplements. I 💚 finding products that truly support our well-being at a foundational level. This list isn't exhaustive but here are a few that truly caught my eye: @EKAMedica @organic_rosehip @Biona @EnglishTeashop @Tipson @GenCollagen @Omega3Smoothies What natural health finds have you been excited about recently? Share them below! 👇 #FunctionalNutritionist #NaturalHealth #OrganicLiving #PlantBased #FreeFromFood #WellnessJourney
Powerful Nutrition Hack – Protein is King 👑 Powerful Nutrition Hack – Protein is King 👑 Protein is the most important nutrient for both fat loss and muscle gain. 💪It helps build lean muscle 🔥 Boosts fat burning 🧠 Burns more calories during digestion In the context of building muscle, most people need 1.2–2.0g of protein per kg of body weight, depending on activity level. But science shows 1.6g/kg is the sweet spot to maximise muscle growth from resistance training. 📍This clip is from my Powerful Nutrition Hacks for Fat Loss & Muscle Gain Workshop, proudly delivered in partnership with Medical Aid & Textile Recycling for Africa Cause (MATRAC). 🗓 Shared as part of NUTRITION and HYDRATION WEEK — because what you eat (and drink!) matters more than you think. #ProteinIsKing #NutritionHack #MuscleGainTips #FatLossNutrition #NutritionAndHydrationWeek #HealthyEating #FitnessEducation #HighProteinDiet #MATRAC #NutritionMatters #FuelYourBody #TrainSmart #WellnessWeek
FREE Nutrition Workshops: GUT HEALTH & FITNESS Hac FREE Nutrition Workshops: GUT HEALTH & FITNESS Hacks! Want to improve your health and performance? Join me for two free workshops in Tottenham! Learn 6 gut-boosting strategies and 7 fat loss/muscle gain hacks. March 1st & 2nd, 2025, 2-3 PM. Limited spaces. Organised by Medical Aid & Textile Recycling For Africa Cause (MATRAC) Contact 07490 133 413 or delsonswalu@hotmail.co.uk to register. Rochelle 💚, BANT Registered Nutritionist® #FreeWorkshop #Fitness #GutHealth #Tottenham #FatLoss #NutritionWorkshop
This #WorldCancerDay, let’s talk about the power This #WorldCancerDay, let’s talk about the power of nutrition in lowering cancer risk. While no single food is a magic bullet, the way we nourish our bodies can SUPPORT HEALING and REDUCE INFLAMMATION—both key factors in LONG-TERM HEALTH. 🌿 Eat more of: - Antioxidant-rich foods (berries, leafy greens, turmeric) - Healthy fats (olive oil, nuts, omega-3s) - Gut-supporting fibre (veggies, flaxseeds, fermented foods) - Blood sugar-balancing meals (protein, healthy carbs, no ultra-processed foods) Small, daily choices add up. Nourish your body, support your health. 💃🏾💃🏾💪🏾💪🏾💚 Ready to FEEL truly REVITALISED? Join Nourish and Flourish with Elle Rock for practical tips, promotions and expert insights on your wellness journey. SUBSCRIBE NOW - link in bio💚💃🏾💃🏾 💪🏾💪🏾 #FunctionalMedicine #IntegrativeOncology #NutritionMatters #ElleRockNutri #NutritionalTherapy #NutritionAdvise #LondonNutritionist
You know I like a vibrant plate of Caribbean flavo You know I like a vibrant plate of Caribbean flavours: salad, plantain, tangy pickle, a little swordfish (a rarity), and some delicious mahi-mahi. 🤤 A true nutrient boost with omega-3s, vitamins, and antioxidants. That said, tbh swordfish is high in mercury, so it’s best as a rare indulgence. Mahi-mahi, however, is a lean, heart-healthy option. 💚 #JamaicanFlavours #HealthyEating #SeafoodChoices #NutritionMatters
🚨 Mental Health Day & Cholesterol Awareness Mon 🚨 Mental Health Day & Cholesterol Awareness Month: Omega-3 Alert! 🚨 Omega-3s are essential for brain & heart health. But plant-based omega-3s [ALA] aren't easily converted into the biologically active form that you would get from oily fish and seafood. ⚠️ Lower levels are linked to blood clots, atherosclerosis, depression and poor memory. 💔 Do you follow a vegan diet? Consider a cold-pressed hemp oil or algae, or 🌟GOOD, PURE🌟 vegan EPA/DHA supplement alongside omega-3-rich foods. Check with a practitioner beforehand 🌱💪 Check out my full 12-min video, "Eat to Beat Stroke," on YouTube. 🎥 Comment 'Beat Stroke' or DM me for the link. 💬 Got questions? Ask away! 👇 🧠❤️🧠❤️🧠❤️🧠❤️🧠 #omega3 #vegan #vegetarian #nutrition #eatright #plantbased #healthtips #WorldMentalHealthDay mental #fitness #fitness #ALA #CholesterolAwarenessMonth #hearthealth #brainhealth #ElleRockNutri #ELLEROCKNUTRITION #londonnutritionist #NutritionalTherapy
Ready to transform your health like Su?💪🏽Sta Ready to transform your health like Su?💪🏽Start your journey today and find yourself leaving a reflection just like this one in the next few months! 🌿 ➡️ Comment "TRANSFORM" now to arrange your FREE chat! 😃 ===================== 💚 Thank you for this wonderful endorsement, Su! Your honest words resonate deeply with me (and I'm sure) everyone else reading them. I’m thrilled that our work together has been truly helpful to you and that you’re now on a healthier path! Thank you for the leap of faith.🙏🏽 ⬇️ Full Client Testimonial ⬇️ "I would definitely recommend Rochelle! I was sceptical at first about seeing a nutritionist at all (a friend paid for a session) but was completely won over by her knowledge, advice and dedication. It has been incredibly helpful for me I have food intolerances, which were making me ill both physically and a bit depressed, I can now see a way forward! She puts such a lot of work into your health action plan and involves you in the decision making. Rochelle is very kind, enthusiastic and professional, worth every penny!" 💫Su, Newham ===================== #Testimonial #ClientLove #Nutritionist #HealthJourney #HealthyLiving #Wellness #NutritionAdvice #ClientSuccess #londonnutritionist #ElleRockNutri #ElleRockNutrition # #FreeConsultation #HealthTransformation #HappyClients #Nutritionist #ClientStories #SuccessStory #TrustPilot #Reviews #BookNow
Those who know me know that I LOVE herbal teas. So Those who know me know that I LOVE herbal teas. So, when I'm asked if I want herbal teas to support my MENTAL HEALTH, it's an immediate YES for me! 💚 They also aid DIGESTION and provide IMMUNE support which are special interest areas of mine. I wish you guys could smell these – they are absolutely enticing! 🌸✨ I had the privilege of meeting and chatting with the amazing Herbalistas team at the Natural Organic Product Expo #NOPEX24 in April. I'm so impressed with their teas, which include: 🌱 🌟Plant ADAPTOGENS🌟: Help manage stress (physical, emotional, hormonal) and restore balance after stressful situations. 🧠 🌟NOOTROPICS🌟: Boost mental performance. 💪 🌟AMINO ACIDS🌟: Essential for producing mood-regulating neurotransmitters like serotonin, dopamine, and adrenaline. 💬I really need to do a SUPPLEMENT and/or TEA GIVEAWAY one day to share this goodness with all of you who connect with me. Stay tuned! 🌟 With love, Rochelle BSc(Hons), PgDip BANT Registered Nutritionist® | Registered Nutritional Therapy Practitioner RCNHC MBANT | (1:1 clinical nutritional therapy practice) == #NationalSmileMonth2024 #HerbalTea #Adaptogens #Nootropics #SelfCare #HerbalistasMoments #NaturalHealing #Mindfulness #mentalhealthawareness ---
Comment HEAL OUR BODY and I'll personally DM you t Comment HEAL OUR BODY and I'll personally DM you the interview ⬇️👇🏽 🌿✨ Unlock your body's healing potential in this snippet of our interview as we look at the importance of addressing ROOT IMBALANCES for OPTIMAL Wellness. @TalksWithZharia was asking me really good Qs about the foods that heal our bodies - so I went down this rabbit hole.😅 💪 Essentially: Remove the foods that cause harm and add those that heal. Also, 🌟 Discover the healing power of VITAMIN C, the ultimate wound healer, and learn how to combat the pitfalls of ULTRA-PROCESSED foods. 🚫 Watch the full video 'Healing Your Body Through Nutrition with Rochelle @ElleRockNutri' on #TalksWithZharia YouTube. Sign up to my newsletter (in my bio) and say hello to a healthier you! 🤗 With love, Rochelle BSc(Hons), PgDip BANT Registered Nutritionist® | Registered Nutritional Therapy Practitioner RCNHC MBANT | (1:1 clinical nutritional therapy practice) 👩🏽‍⚕️🥗❤️‍🩹👩🏽‍⚕️❤️‍🩹🥗👩🏽‍⚕️❤️‍🩹🥗 #HealingJourney #RootCause #NutritionIsKey #VitaminC #WellnessToday🍊 #UPFs #UltraProcessedFood #NutritionInterview
The Impact of Exercise on Cancer Risk Reduction, R The Impact of Exercise on Cancer Risk Reduction, Resilience and Recovery! 🚴‍♂️ 🏃‍♀️ 🏊‍♂️ Imagine a ‘medicine’ that’s associated with a relative RISK REDUCTION of breast, colorectal or prostate CANCER by up to 50%?! Guess what? It’s not a pill and it’s FREE! It’s Exercise! Moderate-Intensity Physical Activity – it’s as simple as getting your heart rate up and breaking a sweat. Begin with small steps and watch the benefits unfold. 🚲 🏃‍♀️ 🏊‍♂️ Exercise isn’t just important for the risk reduction of cancer as mentioned above; it’s a lifeline for individuals fighting it! ... See more on my short blog post [link in bio] #WorldCancerDay2024 ===================== #WorldCancerDay #ReduceCancerRisk #IntegrativeOncology #CancerWellness #ExerciseForHealth #FightCancerWithFitness #ClosetheCareGap #ElleRockNutri #ElleRockNutrition
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