So a lot of you have been reaching out to me wanting to know more about nutrition and the various nutrients you should be eating.
So over the next 4 posts I’ll be sharing my advice on Protein, Carbs, Fats and Greens.
Living a healthy lifestyle is not about strict diet limitations, trying to be unrealistically thin or depriving yourself of the foods you love. For me, it’s all about feeling great, having more energy, improving my outlook on life and stabilising my mood.
There is some very overwhelming and conflicting diet advice out there, don’t be discouraged, you’re not alone.
Let me help you cut thought all this confusion and learn how to create a healthier lifestyle that is good for mind and body.
Whether your goal is to lose weight, gain weight, build muscle, become fitter, feel better, feel stronger, have more energy, check out these tips to help achieve a healthier improved you.
When you are exercising regularly, you body’s needs can vary on a day to day basis. This is why I don’t think it’s as important to calorie count or stick to certain plans on a daily basis. It’s far more important to understand what you are putting into your body and why.

I like to think of foods as Proteins, Carbs, Fats and Greens, no one food is a single nutrient but tend to have a main nutrient.
I would like to give you a rough guide to follow to help you make better choices.
So let’s talk about Proteins today…

Protein is the foundation of every vital function in the body, so it must be included with every meal. Eating protein isn’t going to bulk you out. Eating adequate amounts of protein will help shape and tone the muscle in your body, lower your body fat and support your metabolic system.
You will include: Lean, complete protein sources.
Like meat, beans, seafood, eggs, full fat dairy, hemp seeds, good quality protein powders.
When do I need? Should be eaten with every meal.
How much do I need at each meal?

  • Women-1 x size of palm of hand.
  • Men-2 x size of palm of hand.

You can supplement your protein needs if finding hard to get your intake with a good quality Protein Powder.

How much Protein does our body actually need?
Well it varies on individual but most active adults could do with consuming about 1 gram of protein per lb/2.2 grams per kg of bodyweight.
You want to be ensuring you getting enough protein in your diet to make sure you feel satiated and are allowing your body to repair. Sometimes getting protein in with just food alone can be hard, so I suggest supplementing with a good quality complete protein powder.
My favourite is:
• Good Hemp Fit Shake Strawberry flavour-they also do plain and raw and all 3 are good. I have personally tried all.

More about Hemp.
You can get good quality protein powders in all good health shops and even some supermarkets, like Waitrose, these days.
What you to look for when buying protein powder:
You want a good quality, complete protein. That hasn’t been sweetened or have any bad preservatives in.
• Is it a complete protein?
• Any words ending in ‘ose’
• Does it contain anything else-claim to be a meal replacement, or include ingredients can’t spell/pronounce?
• Is it organic?
• Is it a certified product?
If you answered no to any of the above, then I would avoid.
For further advice reach out to me by email: and I’ll happily try and help.
Before I go I’ll leave you with a little vid I recorded talking about Proteins.
Remember Stay Flawsome my friend,
Lots of love,
Jem xoxo

P.S. Wanna try one of my Flawsome Healthy Recipes Books? Find out more here!


I am not a dietitian or a doctor.
The ideas suggested here, are intended to be used for educational purposes only based on my own personal experiences.
The author ‘Jemma Stevens’ ‘Flawsome Jem’, is not rendering medical advice, nor to diagnose, prescribe or treat, any disease, condition, injury or illness.
It is imperative before beginning any exercise or nutrition programme, that you receive full medical clearance from your GP (doctor/physician).
Flawsome Jem and Jemma Stevens, claim no responsibility for any person or entity, for any liability, loss or damage caused or alleged to be caused as a result of the use, application or interpretation of the materials presented here.
Please understand there are some links, that I may benefit from financially.
No part of this, or any publication, shall be reproduced, transmitted or sold, in whole, or in part, in any for, without prior written consent from the author.
All trademarks and registered trademarks appearing, are the property of their respective owners.
Flawsome Jem (c) 2019.


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