What should I avoid eating after workout?

As soon as a workout is complete you want to replenish the calories and nutrients lost during that workout. The foods that hinder this are high-fat and -fiber foods. The fat and fiber in any food will slow the absorption of the nutrients needed to replenish glycogen stores that supply us with energy to work out again the next day. Grab a protein shake with some fruit.

Are there natural remedies for bloating and gas?

The first thing you need to do is eliminate any foods or liquids that cause either. That comes down to you knowing how your body reacts to certain things (diet sodas, juices, etc.). The best remedies to treat the symptoms include colon cleanses, ginger and dandelion teas, parsley, and garlic. Certain yoga poses also offer relief from bloating and gas. From a preventative perspective, taking your time while eating and choosing to eat foods more slowly can help avoid consuming extra oxygen.

What's the idea behind eating multiple small meals vs. three normal-size ones?

The idea behind consuming multiple small meals a day vs. three "normal"-size meals is that you control your blood sugar levels and insulin production, control hormones better, have more energy, reduced food cravings, less hunger, and reduce body-fat storage, which all contribute to the ablility to maintain lean muscle mass. Smaller and more periodic feedings that include protein keep your body’s supply of amino acids in check to keep any amino acids from being used for energy. Eating more of the right foods and more often will help to speed our metabolism by the idea of thermic energy of feeding (energy to digest food).

Can you eat too much protein? How much do we need?

Eating "too much protein" is a tough one to answer. First off, eating more than 2g per pound of bodyweight is extreme and not any more useful to a healthy person. Second of all, protein has 4 calories/grams to an excessive amount in a normal nutrition plan, which could produce a person to overeat calories and gain unwanted weight. A healthy person that works out or exercises regularly could require 1.5g of protein per pound of bodyweight per day. However, the general rule is to consume at least 1g protein per pound of bodyweight per day to help with performance and to ensure your body gets all the amino acids it needs.

What are some good snack options to keep at my office?

If you're stuck at the office, often without food good choices, the best choice would be to pack healthy nuts (almonds, walnuts, pecans, pistachios), nut butter, hummus, quality protein powder, Greek yogurt, homemade protein bars, veggie sticks, easy-pop tuna cans or packs, and fruit. Be careful with your portions and all of these can keep you full in-between regular meals.