Protein is the building block of all the tissue in the body and may help to promote the growth of muscle. The right amount of protein may help curb hunger and can help you reach your fitness goals and get to the body weight you desire. However, there are more ways to consume protein than just through lean meats. Here are a few other ways to up your protein intake and get you on your way to better overall health:
Incorporating a protein powder into your diet is one of the best ways to increase the amount of protein your body is getting each day. One way of doing this is by making yourself a protein meal replacement. Naturade Total Soy is a meal replacement powder, available in chocolate, vanilla and strawberry flavors, that boasts an amazing taste and contains dietary fiber and protein. According to the Food & Drug Administration, 25 grams of soy protein daily added to a diet low in saturated fat and cholesterol may reduce the risk of heart disease. This powder is available in a tasty shake and provides an excellent source of protein.
Another easy way to amp up your protein intake is through Naturade Pea Protein Powder. This plant-based protein is derived from yellow peas and provides you with nine essential amino acids, which are the building blocks of proteins and help to support our bones, muscles and connective tissues.
One way to start your morning off with a boost of protein is by eating eggs. This is a food that is so versatile and so easy to fit into your diet. You could use eggs as a main dish, make egg-based casseroles, egg salad sandwiches, hard-boiled eggs, etc. You could even make desserts made with eggs like custard, rice pudding, cream puffs and some cakes.
Nonfat cottage cheese
Nonfat cottage cheese not only has protein, it has bone-building calcium as well. This protein-packed food pairs great with fruit for added antioxidants and can be cooked into scrambled eggs, casseroles or pasta for a creamier texture.
Milk and soy milk
We all know that milk helps to build strong bones and its protein helps to rebuild muscles. Fit Day suggested drinking a glass of milk after exercise to replenish your muscles and help them to recover after a tough workout. You could also opt to pair your milk with dinner. If you find this hard to fit into your diet, try making soups and oatmeal with milk instead of water for a sneaky way to fit in some protein.
Many people in today's fast-paced world don't have enough time to plan out their meals, and their efforts to find foods that are quick and easy often mean that they end up eating something fried and greasy. Luckily, there are many delicious "superfoods" that can aid in weight loss while helping you stay healthy. Many of these foods take little (or no) time to prepare, so they're perfect for healthy eaters on the go.
Many people are surprised to learn that avocados are healthy because they're so high in fat. Luckily, it's the good kind of fat – monosaturated fat – which can actually help your body maintain lean muscle tissue.
2. Soups with broth
While a heavy chowder or bisque won't help you shed pounds, a light, broth-based soup can be a great weight loss food. They're low in calories and high in vegetable nutrients, keeping you healthy and fit while getting your body the vitamins it needs.
Blueberries are a low-calorie, antioxidant-rich snack that's delicious to boot. Plus, they're bite sized, which makes them great for travel or as a part of your lunch at the office.
Like blueberries, apples are a great superfood because they're so compact – you can throw one in your backpack, gym bag or briefcase without worrying about Tupperware or plastic bags! They're low in calories and packed with fiber, and they may even help to prevent the buildup of belly fat.
5. Hot peppers
Not for the faint of heart, hot peppers – especially chili peppers - contain compounds called capsaicinoids that give them their fiery flavor. But in addition to their spicy taste, capsaicinoids have anti-inflammatory and heart-healthy effects. If you can take the heat, give chili peppers a try.
That instant stuff won't do you too much good as it's chock full of sugar and calories, but old-fashioned, steel-cut oats are rich in nutrients and fiber that can help you lose weight.
7. Protein shakes
If you're looking for a tasty meal that's also easy to make, try a shake! Packed with protein that can keep you lean and fill you up, a protein meal replacement can be a tasty choice for breakfast or on your way to the gym.
Eating salmon is a great way to improve your heart health. The fish is full of omega-3 fatty acids, which are one of the good fats that can lower cholesterol. Omega-3's are missing from many people's diets, and eating salmon can be a great way to fix that.
9. Nuts and seeds
Getting a little hungry between meals? Reach for some nuts or seeds. Raw, unsalted nuts are a healthy snack that can also be extremely satisfying and filling. You can also add a tablespoon of chopped nuts to many meals – a salad, for example – for a flavorful treat that's full of protein.
10. Green tea
It's always pleasant to unwind with a mug of tea, and green tea is well known for its antioxidant and anti-aging properties. But that's not all it has to offer – this particular type of tea contains catechins, which can boost metabolism and help you lose weight.
It's never good to start a work out on an empty stomach. With no food in your system, you'll have no energy to get you through the duration of your exercise. However, everyone works out at different times in the day. Some are early risers, while others are night owls and enjoy breaking a sweat in the later portion of the evening. The time you work out can help dictate what you should be eating before each workout.
If you're the kind of person that likes to roll out of bed and immediately slip into some running shoes, it's important you hit the kitchen first. But stray from a big meal of pancakes, sausage and eggs. Eating a full breakfast isn't ideal. Stick to a very light snack filled with protein and easily digestible carbs. Meal replacement smoothies are a great way to get some energy without being overly full. Try this protein meal adjusted from FitSugar for a delicious breakfast that won't slow you down during your workout:
Vanilla Almond Smoothie
Ingredients: 1/2 banana, 1/2 vanilla almond milk, 1/2 cup water, 1 scoop Naturade Total Soy Vanilla, ice, a dash of cinnamon and 1-2 drops of stevia.
Directions: Combine all of the ingredients into a blender and blend until smooth. This recipe makes one serving.
Some like to take their lunch break to work out at the office or head on over to the gym for a half hour or so. If you fall into this group, start by drinking plenty of water throughout the morning. This will keep you hydrated and full so that you're not tempted to eat a large lunch before working out. Keep it small and simple, like a whole-wheat bagel with jam, which is easy to digest and a great way to fuel your workout. It's best to eat 45 minutes to an hour before working out. If you exercise on a full stomach, you may feel sluggish and not get the results you're looking for.
Days can be busy, which leaves only the evening for you to get your workout in. This means you'll be breaking a sweat around dinner time. Dinner is often the largest meal, but if you're planning on exercising afterwards, make sure you don't overeat. One of the best dinners to have before a workout is brown rice with chicken. It's a simple dish that sits well in the stomach and has plenty of carbs and protein. Beans and lentils are also a good pre-workout snack and a great source of energy. Just remember to keep your portions small.
Despite doing exercises and going to the gym regularly, losing those stubborn belly fat can be an uphill task. But you have to try to lose belly fat, as how much flabby you are around your belly is likely to have a huge impact on your health. Usually, you store fats in two ways, one of which is visible, under the hips, thighs, abdomen, buttocks etc. and the other, which you cannot see, gets stored in some of the most vital organs of your body, like heart, liver, lungs, digestive tracts etc. However, the later, known as visceral fat, leads to most of the crucial diseases like heart diseases, obesity, type 2 diabetes, dementia and certain cancers like colon cancer, breast cancer etc. Hence, having a flat stomach is important not only to look chic and smart, but also to have a healthy, disease-free life.
There are a number of foods as well as supplements for weight loss that can help you to burn belly fat naturally. For men and women of all age groups, such supplements, when complemented by a healthy diet and regular exercises, can work wonders.
Let’s take a quick look at the list of fat burning foods, so that you can include some of them in your diet today!
- Apples – According to the common adage, “an apple a day keeps the doctor away”. No wonder why apple works wonders for weight loss. As researches have shown, people who made it a point to consume an apple daily lost more weight than those who didn’t. Packed with rich nutrients, as well as lots of vitamins and minerals, this fruit also contains pectin, which prevents colon cancer.
- Oatmeal – Oatmeal is a fiber rich content that stays in your stomach for a long period of time and thus cuts your craving for food, leading to weight loss. Moreover, it’s a great source of selenium and boosts the immune system in your body. Oats also absorb the LDL cholesterol, which is known to be the “bad” one and wash it out from your body.
- Almonds and other raw nuts – You might be shocked to see this in the list! But yes, while having with the skin intact, almonds act as a good food that helps in weight loss. They help to slim down your belly by keeping it absolutely full. In fact, these nuts are rich in fats, which are good for your body and attack the bad fats.
- Whole grains – Though carbohydrates and fats are completely a no-no, especially while you’re on a diet, good carbs are actually required for your health. They are rich in nutrients and the fibers keep you from getting hungry, thus leading to a lesser amount of food intake. Make sure the groceries you buy clearly say “100% whole grain” instead of just “whole grain”.
In case you think that you’re too busy to buy these foods regularly and include them in your diet, supplements for weight loss would be a smart alternative solution for you. Most of these supplements have no side effects, and work wonders to help you get rid of belly fat. Let’s take a look at some of the most effective ones:
- Green coffee bean extract – Being derived from the coffee beans, which are not roasted, green coffee bean extract contains huge level of chlorogenic acid and helps improve the glucose tolerance in your body. It also reduces fat accumulation in your body and speeds up the fat burning process. Because of these salient features, it is extremely popular as a weight loss supplement.
- Green Tea – Just like green coffee, green tea, too is known to be a popular weight loss product. This product is full of antioxidants, and works as an excellent metabolism booster as well as a fat burner. Since this type of tea contains a huge level of polyphenol, which dissolves triglycerides, it helps to burn fat to a great extent. Moreover, it also contains epigallocatechin-3-gallate, which helps reduce the level of low density cholesterol in your body that’s largely responsible for blocking the artery walls. Thus, it plays an important role in preventing cardiovascular diseases.
- Raspberry Ketone – Largely available in red raspberries, this aromatic compound is highly recommended for weight loss. This is so because raspberry ketone is a natural phenolic compound that enhances fat loss and has a number of anti-oxidant proponents within it.
- Creatine powder – It is another well known weight loss supplement that helps increase the strength of your body as well as improves the muscle mass. You can get the best results of creatine powder when you consume it in combination with a resistance training program.
- Garcinia Cambogia extract – Due to the presence of HCA (Hydroxycitric Acid) – a natural ingredient that promotes you to burn fat faster, this extract helps you to lose weight faster, even from problem areas like your belly.
So, if you are looking for belly fat burning solutions, try these foods and natural supplements for weight loss to notice faster and effective results.
Written by James Hundson. James isa fitness expert that researchs & writes reviews on health, fitness, muscle building, exercise, weight loss, massage, yoga, diet, alternative medicine, sports, etc. If you are looking for better and easier option to lose your Weight, than Green coffee bean, Garcinia Cambogia, Raspberry ketone, Green tea are the perfect choice for you.
Whether you're a vegetarian or a meat-eater going straight to the vegan lifestyle, there are things you need to know in order to make the transition a smooth one. It's important to know what you're getting yourself into and what to expect if you're going to succeed in this diet and lifestyle choice. Here are some of the most vital things to consider before you make the jump to becoming a vegan:
What does a vegan diet include?
Vegans exclude all animal products, even dairy and eggs. This means that vegans largely rely on fruits, vegetables, leafy greens, nuts, seeds, whole grains and legumes. There are also plenty of protein powders out there like Naturade's Pea Protein powder that are vegan-friendly and allow dieters to enjoy a cool, sweet and tasty shake.
Vegan doesn't always mean healthy
Many people assume that making the switch to a vegan diet means that they will be on a strict regimen of healthy foods only, which will help them to shed the pounds. However, there are a lot of processed vegan foods out there that are filled with unhealthy ingredients. You'll be able to maintain a healthy diet as long as you stick with simple, whole foods.
Don't get down on yourself
When making this diet and lifestyle change, you can't expect to adapt easily and right away. There are going to be certain things that you'll have to get used to and plenty of bumps along the road. Sometimes, it can take as long as several years to go vegan, whether it's due to lack of knowledge or not having the right ingredients to whip up dinner. Megan Salisbury, a 33-year-old social work student in Phoenix, told the New York Times that she prefers a vegan diet but can only really manage it about 75 percent of the time. Things like limited options in the cafeteria and pricey food choices tend to hold her back.
You'll have to learn to alter cooking techniques
Vegan ingredients and cooking techniques are different than those for meals. Substitutions like oil-based spreads, chia seed eggs or nutritional yeast can deliver an unexpected nutty or cheesy flavor to the dish that you didn't expect. It takes time to learn what ingredients and substitutions work best and which should be left out.
Support is everywhere
There are so many individuals who are making the jump into veganism, and the web is filled with individuals who are willing to support you and hold your hand on this journey to a new diet and lifestyle. Thanks to everything from books, movies and online forums that share delicious vegan dishes, it's easy to find a helping hand wherever you go.
There is no better feeling than collapsing into your bed after a long morning or afternoon for a short, yet extremely satisfying cat nap. Remember the scheduled naps you used to take in kindergarten or preschool? If it were up to most of us, those naps would be implemented in offices everywhere. These naps don't just help you to feel more well rested and alert, they offer several benefits that many are unaware of. In fact, they may be more productive than we think. Even well-known men like Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush have been known to value a solid afternoon nap. There are even different types of napping: planned, emergency and habitual napping. But whichever you choose, you're sure to feel more alert and awake when you wake up. Next time you lay down for a nap, here are all of the health benefits you're getting out of it:
Helps you stay alert
Perhaps one of the most obvious benefits of napping is that it can help keep you alert for the rest of the day. Even just 20 minutes of sleep has been shown to have a positive affect in perking up office workers. According to a NASA study, pilots who took a 40-minute nap showed much higher levels of alertness than those who didn't nap.
Do you have a lot of things you need to get done by the end of the day but don't feel you can quite tackle them? Lay down and take a nap. While this may feel slightly counterproductive, trust us, you're doing yourself a favor. A short power nap can be the perfect pick-me-up, maybe even proving to be more effective than your average cup of coffee.
A nap is quite relaxing and can take your mind off of any stressful occurrences that may be happening during your day. By relieving stress, you can help boost your body's immune system and feel more ready to tackle whatever the day brings. In other words, think of your nap as a little mini-vacation. You may not be on a beach, but you'll certainly be relaxed.
Improves memory and learning
While a longer nap may leave you more groggy than you intended, your brain may be benefiting from it. Brain activity remains higher in nappers all day when compared to people who don't take a moment to catch some zzz's. A 90-minute nap could help mental fatigue vanish.
Tips for getting the best nap:
- Keep the nap around 20 to 30 minutes, which provides you with the best benefits for improved alertness and performance without leaving you groggy and even more tired than you were.
- Find a restful place with little noise and light. Also make sure the temperature in the room is comfortable to help you fall asleep.
- Choose the proper time – if it's too late in the day, you may not be able to fall asleep at bedtime, but if it's too early, your body may not be prepared for more sleep.
Without stress we wouldn't know relaxation. In fact, sometimes just a little bit of stress can be a good thing – it keeps us aware of what's going on. However, too much stress can lead to health problems, including throwing the immune system out of whack. And frankly, being stressed out isn't a feeling many chase after. Thankfully, there are plenty of healthy ways to naturally bring down your stress levels to feel more relaxed and at ease.
When you break a sweat, your body releases feel-good endorphins, also known as the body's natural pain killers, which help to boost your mood and calm you down. Exercise also reduces levels of the body's stress hormones, like adrenaline and cortisol.
The best part about meditation is that it can be done virtually anywhere – at work, the gym, at the store or at home. It only takes about 15 to 30 minutes per day, making it easy to ward off stress even on a busy schedule. Find a quiet place and let your thoughts run free, just focusing on breathing in and out.
Filling up on junk food can actually tend to make people depressed. Calorie-packed foods momentarily relieve the stress, but too much can contribute to an unhealthy weight and only leave us coming back for more shortly after. Eating healthy, however, can help you to manage stress. Fruits, veggies, antioxidants and vitamins fuel the body to keep it strong for the entire day, helping you to maintain both physical and mental health.
Much of the stress we experience during the day comes from our phones and computers. Set aside some time each day to disconnect from all of your electronics. By doing so, you can block some of the causes of stress and allow you to really take in the moment.
Listen to music
Pop in some headphones and let the music do the rest. This is an effective way to reduce stress by lowering heart rate and blood pressure. According to Greatist.com, music may also help to calm down those who are visiting the dentist or the doctor.
Laugh it off
You know that euphoric feeling when you laugh really, really hard at something? Well, not only is that feeling unbeatable, it may help lower your stress levels. Laughter increases blood flow and even boosts the immune system by increasing levels of interferon gamma-1b, a key compound in the fight against infection. According to a study in the American Journal of the Medical Sciences, mirthful laughter has been linked to lower blood levels of cortisol – the stress hormone. So if you're stressed, take a moment and watch that funny YouTube video or talk to a friend who can always get a laugh out of you.
Get lost in a book
Next time you find yourself a little worse for wear, crack open a book. Even just six minutes of reading is enough to bring down those stress levels. Have a book with you if you have some down time at work or on your commute home for a bit of relaxation.
Sleeping the recommended eight hours per night is essential for your health and well-being. Getting the proper amount of sleep can do a number of positive things for your health, including helping to improve memory, boost the immune system, lower stress, spur creativity, sharpen attention and even contribute to a healthier weight.
However, a good night's sleep is often hard to come by. Even if you get into bed at a decent hour, you still may find yourself counting sheep, unable to catch some Zzzs. Approximately 70 million Americans suffer from poor sleep every night. As a quick fix, about one in four Americans take some kind of sleep medication. However, what really helps you to fall asleep quickly is your brain. That means you have to feed it with the right fuel. You need to calm it down rather than stimulate it. About 90 minutes before you doze off, head to the kitchen for a snack that will help relax you and prepare you for a good night's sleep.
Look for foods with natural sedatives like tryptophan, an amino acid that makes up the raw material that the brain uses to build sleep-inducing substances like serotonin and melatonin. It's also important to add some carbs, which stimulate the release of insulin, to this amino acid. What this does is takes the competing amino acids and incorporates them into the muscle, leaving the tryptophan to make its way to the brain and cause you to get sleepy.
Snacks that promote shut eye:
- Whole-grain cereal with milk
- Banana and peanut butter
- A glass of warm milk with honey – warm milk isn't a myth after all! Milk contains tryptophan.
- Nonfat, flavored yogurt topped with 2 tablespoons of low-fat granola
- 3 cups low-fat popcorn, sprinkled only with 2 tablespoons of Parmesan cheese
- One slice of whole wheat toast with a small slice of low-fat cheese
- A small bowl of oatmeal
- A rice cake topped with turkey
While all of these will help you to fall asleep and stay asleep, there are also foods that you should avoid. The following snacks will only keep you up at night.
Snacks that interfere with a good night's sleep:
Caffeine: The obvious choices like coffee and soda should be avoided several hours before bedtime. This natural chemical activates your central nervous system and stimulates the brain, causing that jittery feeling. Just to be safe, you should avoid ingesting caffeine about eight hours before bed. Keep in mind that even healthy dark chocolate contains significant amounts of caffeine!
Alcohol: While it may seem that this substance puts you to sleep, the effects wear off fast, causing you to wake up in the middle of the night, unable to fall back asleep.
A big meal: If you're especially hungry right before bed, just stick to a small snack. If you're consuming too many calories, your digestive system may slow down, causing you to be uncomfortable and awake. Bedtime snacks should be no more than 200 calories. Generally, you should avoid high-fat meals.
Spicy foods: While these are delicious, they won't make catching Zzzs any easier. When you ingest this before bed, you may have reflux.
Yoga has been an important part of life across Eastern cultures for centuries, but in recent years, this holistic exercise has gained popularity here in the U.S. There are lots of reasons to do yoga: Whether you're looking for a new way to work out, trying to find time to relax or have been prescribed yoga as a physical therapy treatment, there are countless benefits to this popular activity.
Most of the health benefits of yoga – improved circulation, weight loss, reduced blood pressure, improved muscle tone and better mental focus – can be attributed to yoga's tendency to reduce stress. If you're looking for a little escape from the worries of everyday life, try these yoga poses in the comfort of your own home:
Balsana (Child's pose)
Child's Post is almost certainly everyone's favorite yoga pose. This resting pose is generally done in between asanas (sun salutations) in order to allow for a moment to refocus breathing and promote relaxation. Even if you aren't going all-out with an entire workout, a few deep breaths in balsana will help you recharge. As a bonus, Yoga Journal has recommended this comfortable pose for boosting immune system health!
To get into balsana, begin in a kneeling position. Sit back until your hips are resting comfortably on top of your ankles. Keeping your back straight, lower your upper body until your forehead is gently resting on the floor. You can either rest your hands at your side or stretch them out over your head.
Ananda Balsana (Happy baby pose)
Are you noticing the child theme? Many of yoga's most relaxing positions are inspired by happy children. Happy baby pose is a great option for those who want to improve their flexibility while relaxing at the same time.
Start by lying on your back with your eyes fixed above you. Keeping your knees bent, bring your legs up so that the bottoms of your feet are parallel to the ceiling. Grab the insides of your feet with your hands, keeping your arms on the inside of your legs. Use your hands to pull your feet towards you, breathing deeply.
Adho Mukha Svanasana (Downward-facing dog pose)
You know that cute little stretch your dog does after he wakes up from a nap? Our canine companions sure can teach us a thing or two about happiness! Take a breather and improve your immune system health with downward-facing dog.
It's easiest to get into downward-facing dog directly from balsana. Stretch your hands out in front of your head and plant your feet firmly on the ground. Push back, lifting your body off of the floor until your legs and arms are as straight as possible. If you're working to improve your flexibility, create a constant tension with your arms and legs as you push your head toward your knees.
With these and all other yoga poses, the most important tool for relaxation is your own breath. Focus on your breathing pattern, and dismiss all thoughts that come into your brain without judgment.
With beach season dangerously close, everyone is looking to tone and tighten. But it's going to take more than cutting back on the sweets and going for a run every once in awhile to achieve the results you're looking for.
Men and women tone their muscles differently because, typically, women tend to have more fat cells than men do in their thighs, hips and bottoms. Conversely, men's stomachs are more likely than women's to accumulate fat cells.
Body fat comes from the total number of fat cells in your body and the size of these cells. The human body has about 30 billion fat cells, but they are often not evenly distributed. When people lose weight, those fat cells simply become skinnier.
One of the best ways to start depleting those fat cells is by adding some strength training into your exercise routine and getting more protein into your diet, whether it's through protein powders or meal replacement shakes. By building muscle, you'll be burning more calories and be getting closer to that dream body of yours. As a general rule for both men and women, it's important to start off with an intensity you're comfortable with.
For your arms…
Tricep dips: Using your own body weight, use a chair or a bench to hold yourself up with your elbows locked. Lower yourself slowly down until your elbows are bent and reach a 90-degree angle. Keep your head straight as you press up to the starting position.
Chin ups: This exercise really works your biceps. Find a sturdy bar and hang onto it with your palms facing toward you and let yourself hang. Pull yourself up and reach your chin over the bar.
For your core…
Bicycles: Laying on your back, make sure your lower back is pressed to the ground. Place your hands behind your ears, lift your feet off of the floor and elevate your knees above your hips. Complete the exercise by touching your right elbow to your left knee, followed by your left elbow to your right knee. The exercise should be a continuous movement.
Vertical leg crunch: Lay on your back with your lower back pressed to the ground. Place your hands behind your ears, making sure your elbows are straight out to the side and not in view. Extend and lift your legs straight up over the hips with a slight bend in the knees. Keeping your eyes focused on the ceiling, lift your torso toward your knees and slowly release down.
For your legs…
Squats: This exercise tones your thighs. Start with your feet shoulder-width apart. Bending your knees, lower your rear end toward the ground. As your knees near a 90-degree angle, exhale and push yourself back up to the starting position. Make sure your knees never go over your feet as you complete the exercise.
Leg lifts: You can easily compete this exercise right in your own home. Lay on your right side on a mat and rest your elbow on the ground. Kick your right leg up toward the sky and slowly lower it down to the starting position. Once you've completed the appropriate amount of reps, switch sides.