Healthy High Protein Pumpkin Ice Cream

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.

Healthy High Protein Pumpkin Ice Cream

ice cream

Pumpkin Pie Ice Cream


1 can of coconut milk (40% less fat one)
2 cups of almond milk (unsweetened)
1.5 cup pumpkin puree
2 scoops protein powder (unsweetened vanilla)
2 teaspoons of pumpkin pie spice
2 tablespoons honey
2 frozen bananas


Put everything in a blender and blend on high. If you are looking for a healthier ice cream then use 2% or non-fat milk and skip the evaporated milk. To make a richer eggnog type of ice cream add in 2 eggs. Once the mixture is completely mixed, then pour it into your ice cream freezer and freeze.

Organic Chocolate Banana Protein Bars



300 grams Organic Bananas
1 tsp Ground Cinnamon
2 TBsp unsweetened Cocoa
3 large organic egg whites
4 oz coconut milk
200 grams organic oatmeal
1/3 Stevia
1 TBsp Coconut Oil or unsweetened apple sauce
90 grams of your favorite whey protein

Mix in a bowl and bake at 300 F for 25 minutes

Custom Meal Plans by Rob Lagana, Certified IFBB Nutritionist and Coach

custom meal plans by rob lagana

Would You Like To Change Your Body Composition With A Custom Meal Plan?

— Custom Meal Plans by Robert Lagana, Fitness Expert

Would it help you if you were at your optimal weight and health?

According to the National Weight Control Registry 89% of people who have lost 30 or more pounds and kept it off for at least one year accomplished their goals through a combination of both diet and exercise. Only 10% succeeded using diet alone, and only 1% succeeded using exercise alone. So if weight loss is one of your primary goals, optimizing your nutrition is key.

Everyone is different. The larger part of the failure is the diet program itself. Starting a diet at full speed ahead without using a proven system is unhealthy. This leads to metabolic shutdown and damage, stress, burn-out, depression, weight rebound and lots of frustration and wasted time.

Don’t Be A Causality of Fad Diets or “Magic Pills”  Get your free 30 min. consultation now and start your custom meal plan

  • Are you tired in the afternoon? Eat candies at work or before bed?
  • Do you keep gaining weight after you come off a diet?
  • Do you feel lazy? Have you pulled a muscle recently for no reason or from improper lifting?
  • Do you have moderate to high cholesterol? Is your body mass index too high? Have you been diagnosed with an illness?
  • Do have insomnia? Do you have poor circulation? Do you drink too much or smoke too much?
  • Do you bounce from diet to diet with no results?
  • Don’t have all day to cook 8 meals?
  • Are you sick and tired of eating lettuce and weird vegetables?
  • Do you experience any of the following? Loss of appetite, Headaches, Depression, Decreased Immunity, Sudden drop in performance, General Bitchiness, Insomnia, Gradual Increase in Muscle Soreness

My approach to fitness and meal plans is based on proven science and experience. Over 20 years of experience and coaching others. Get your Free 30 min Consultation Now

    • Correct metabolic damage caused by fad diets or improper eating.
    • Improve your metabolism
    • Improve your hormonal profile
    • Gain more lean muscle mass, with firm and toned physique
    • Succeed in breaking your old habits
    • Have more energy, patience, strength, positivity, lean muscle, tiger focus, and productive lifestyle and confidence
    • Be able to achieve longevity with quality and functional living
    • Create a fat burning state with a functional, custom meal plan that you can live with for a long time.
    • Gain more muscle mass drug free

Weight Loss Diet for Women

Weight Loss Diet for Women

Here is a sample balanced weight loss menu for an average woman, non-athletic who weighs 150 lbs, stands at 5’6″ tall, has a fair activity level, no food allergies and no medical history of any disease such as cancer, diabetes, heart conditions or metabolic syndrome.

Total Calories = 1700
Total Carbs = 275 g
Total Fat = 35 g
Total Protein = 76 g

1 c. All Bran
6 oz . Almond Milk (unsweetened)
1/2 c. blueberries

Snack: 1 Apple and 4 oz. greek yogurt

Lunch: Shrimp Salad
3 oz. Shrimp
1 TBsp. light mayo
some chopped onions
1 TBsp. Olive Oil
Lots of field greens
2 slices rye bread

2 oz. of cheddar cheese
1/2 c. broccoli or cauliflower
1 TBsp Natural Nut Butter

250 grams Mashed Potatoes (with 1 c. almond milk)
1 TBsp thousand Island dressing
Turkey Chilli – see list

  1. 3 oz. ground turkey
  2. 1/2 can tomatoes
  3. 2 oz. pinto beans (cooked)
  4. 2 oz. kidney beans (cooked)
  5. chilli powder and some onions

1 Wedge of Cantaloupe
1 Kiwi fruit
1/2 cup low fat vanilla coconut ice cream

Drink at least 3 litres of water a day or more if needed. Don’t drink from plastic bottles that give off the bad toxin stuff called BPA.
Tell your males friends that BPAs may also cause male breast tissue.LOL

Nutrition Plan to Put on Lean Mass

Rob Lagana Lean Muscle

Everyone is so Anti-Caloric these days. Don’t mind me and my salad, I’m trying not to feed my body the nutrients I need to improve optimal levels of energy and emotional balance.

Remember when you were a kid, you ate practically everything and anything. Were you a happy kid? I know I was. Nutella was a staple in my diet for 10 years. I don’t eat it anymore since that time I ate the large bottle of it before going to bed and had nightmares that my kidneys exploded.You don’t need to go as far as eating a jar of Nutella. That is over-board. But, my point is you DO need the right amount of calories to keep your metabolism high and feed yourself the right nutrients to supply your body good energy so you can go exercise!

When you calories are too low, you get depressed, your cortisol levels go up, your circulation decreases, and you get fat and lose muscle. If that’s your goal, then keep on it.

You CAN eat and eat like a true Trencherman and actually build muscle quicker if that your goal and burn fat like a race car burns gas.

The solution is to eat above your BMR (Basal Metabolic Rate) which includes a close estimate of calories that you burn during the day from anything you do. As an example; Sex, Working Out, Drinking and Dancing, Walking, Sitting and Making dinner! Then add 300 calories to that number so that you can baseline the start of your diet and regress the calories over a planned period of time and planned program. There’s lots of sites on the Internet that calculate BMR and activities. My favorite is

That’s alot of calories and you’ll feel bloated and may want to puke. Why do this?

You’ve been depriving your body of calories and nutrients for a while now. Your metabolism has slowed to a crawl. Your body won’t burn calories if it doesn’t need to. Especially, if your on a low calorie diet. You really think your body is burning calories from the food you eat? No. It’s burning calories from the breakdown of muscle tissue first, then fat. And if your not doing the right weight resistance training, you’re wasting muscle fast and not fat.  Train smart, preserve muscle, Eat smart, preserve muscle.

So, you wanna get your metabolism into high gear and STOP the breakdown of muscle tissue instantly?

This is an example Trencherman Diet for a 200 lb man.


3 whole Eggs, 150 grams of extra egg whites
2 cups of cooked oats
1 slice of toasted Rye with 1 Tbs of natural macadamia nut butter


6 oz extra lean ground beef
1 Ezekiel toasted bun
1 cup veggies


3 chicken breasts (marinated – your choice)
2 cups of spinach (steamed for a 3-4 minutes)
1 cup of brown rice


2 cups of fresh berries (wash them!)
500 grams of Plain Greek Yogurt


15 oz. of Fillet Mignon
2 Large Sweet Potatoes

Protein Shake
Your favorite Protein powder 2 scoops
3 tablespoons natural peanut butter
2 cups almond milk (unsweetened)
Lots of Ice

Stop These Top Food Sensitivities for Beginners

As the age old adage goes, you are what you eat.  Many individuals simply do not realize, however, how true this saying really is.

Each of us has unique body characteristics. We each use our bodies in different ways. Some of us exercise regularly; some of us never do. Genetics and age also plays a part in overall health. Therefore, a food that might cause side effects in your neighbor may not affect you at all. On the other hand, ‘something you ate’ may be the cause of that nagging problem that has been hindering your workout or your overall well-being.

So, Stop These Top Food Sensitivities for Beginners and let’s discuss 10 food side effects that may surprise you

  1. Stress

Many of us turn to so-called comfort foods during times of stress. However, the experts suggest doing otherwise, and for reasons more so than just maintaining a good figure.  The majority of common comfort foods include caffeine, sugar, processed foods, saturated fats, refined sugars, salts, alcohol, and tobacco, all known to create further stress in the human body.  These foods enact a stimulant-like effect in an already overloaded system, furthering the physical symptoms of stress.  Known as sympathomimetics or pseudo stressors, these foods may bring psychological comfort momentarily, but in the long run, these foods stress the body’s processing abilities and cause the individual to consume more of these types of foods, creating a cycle of poor nutrition and a stressed system.

  1. Insomnia

The inability to sleep at night, while sometimes caused by external factors, may be intricately linked to your diet.  Diet experts list certain food ingredients that often interfere with the ability to sleep, including:

  • Chocolate
  • Alcohol
  • Coffee
  • Tea
  • Fatty foods
  • Spicy foods
  • Common food additives such as MSG and other artificial flavorings

By cutting down on these items, especially prior to sleep, individuals may find a full night’s rest much easier to come by in the future.

  1. Sleepiness

Other foods are known to induce sleepiness.  For some individuals, eating these foods at work or the office can make the rest of the day a living nightmare of lethargy and nodding off at your desk.  Many of us are familiar with the effects of Thanksgiving dinner. We stuff ourselves with turkey and all the trimmings, and then feel the urge to lay down for a quick nap. Aside from a full stomach creating a feeling of satiety, which can lead to the desire to sleep, turkey has high levels of tryptophan, an ingredient that causes sleepiness. Many other foods do as well, although not all foods that can induce sleepiness include tryptophan. Foods to watch out for include:

    • Cheese
    • Milk
    • Yogurt
    • Turkey/Poultry
    • Tofu
    • Honey
    • Almonds
    • Bananas
    • Rice
    • Beans
    • Oatmeal
    • Papaya
    • Hummus
  1. High Blood Pressure

The dangers associated with high blood pressure are well known. Food and food ingredients known to contribute to high blood pressure include:

  • Salts
  • Red meats
  • Foods high in fat
  • Foods high in sugar

It is interesting to note, however, that dark chocolate, although high in sugar, potentially lowers blood pressure, as reported by researchers in the Aug. 27, 2003 issue of The Journal of the American Medical Association.

  1. Kidney Stones

Any individual that has experienced kidney stones can attest to the pain and discomfort this medical problem can cause.  If kidney stones are common in your family, or you simply want to do what you can to avoid them, watch out for:

  • Salt
  • Rhubarb
  • Fructose
  • Apple juice
  • Grapefruit juice
  • Peanuts
  • Soy foods
  • Beets
  • Spinach
  1. Memory Impairment

Over time, many individuals notice increasing memory difficulties. While much is yet to be learned about age-related memory loss, it has been reported that certain foods seem to exacerbate gradual memory loss and cognition impairment, including:

  • Saturated fats
  • Trans fats
  • Shellfish
  • High cholesterol food
  • Organ meats (liver, kidneys, etc.)
  1. Tooth Staining

Believe it or not, very few people have truly white teeth. Genetics, aging, and certain medications can affect tooth color. Most of us have teeth in varying shades of yellow. However, a huge industry has grown up around teeth whitening, as many individuals desire what has come to be known as the ‘celebrity’ smile. Our teeth respond to excellent home oral care, but brushing and flossing alone may not be enough to achieve the pearly white appearance you desire.  Certain foods have long lasting staining properties that brushing along may not be able to erase, so if you want whiter teeth without visiting the dentist, be sure to take good care of your teeth at home and avoid:

  • Berries
  • Curry
  • Coffee
  • Cola
  • Teas
  • Red wine
  • Smoking or chewing tobacco
  1. Thirst

The truth is that few of us are adequately hydrated. Add the stress of our environment, pollution, poor nutrition, and poor lifestyle choices, and it’s easy to see how dehydration can occur. Certain foods as well are known to cause thirstiness, which can further dehydrate the body and cause headaches, low blood pressure and other much worse conditions.  Foods contributing to thirst include salty, fatty, spicy and sugary foods and drinks.  The best option for overcoming any form of thirst should always be water. Your internal organs, digestive system, skin and overall bodily functions will thank you.

  1. Nausea

Aside from alcohol, there are some relatively unknown foods that have the side effect of nausea in a large number of individuals.  Foods containing yeast, gluten products, and lactose may contribute to nausea, and a simple avoidance of these products is the best way to solve the problem. Yummly has great recipes of yeast free, gluten free, lactose free containing foods, obviously these are all carbs, because meats don’t contain the above.

  1. Water Retention, Bloating, or Swelling

After a large meal, many individuals will experience some form of bloating or feeling excessively full; however, certain foods, even in moderate intake, are known to cause extreme water retention and bloating in people.  These foods include:

  • Caffeine
  • Sugar
  • Alcohol
  • High sodium foods
  • Chocolate

How can you know which foods may be triggering your unwanted symptoms? Trial and error. Simply remove the suspected food from your diet and see if your symptoms improve or go away completely.  You can even skip the whole elimination process on your own, and go have testing done.  The tests are called Food and Environmental IgG & IgE Testing – An ELISA analysis to determine IgG and IgE antibody levels for specific food and environmental allergens.  If you are in Ottawa, I send all my clients to Ottawa Integrated Health Centre.