Six Soy-free Protein Alternatives for Vegetarians

Proteins are astonishing nutrients and are one of the three macro-nutrients found in food.  The other two being fats and carbohydrates. Twenty percent of our body weight is proteins. Incorporating these lean proteins will not only keep you fit but also will maintain lean tissue while burning fat for fuel and curbing your appetite. Eating a high protein diet also makes the workout more effective.

1. Chickpeas

Chickpeas, also called garbanzo or ceci beans, often included in various dishes like hummus, falafel, and curries. Chickpeas are not only rich in dietary fiber and potassium but also are a great vegetarian source of protein. You can include garbanzo beans as a meat substitute as these have low saturated fat and are cholesterol-free.

2. Kidney Beans

Kidney Beans are good sources of lean protein. These are naturally low in fat and also provide fiber, vitamins and minerals. If you’re seeking to add variety to your diet, consider adding a small cup of kidney beans to your lunch or dinner a few days a week. This will also help you shed fat as it will keep your stomach full.

3. Almonds

Almonds have many health benefits. A 1/4 cup serving of almonds contains about 8 grams of protein. Almonds have low saturated fat and are best protein rich snacks.

4. Peanut Butter

Peanut butter is my favorite, and is loved by many. The happy news is Peanut butter is an amazing source of protein, so you can enjoy the guilt-free breakfast. 30 grams of peanut butter contain about 7.5 grams of protein. Although it has a higher fat content, when eaten in moderation, it helps to meet the daily recommendation of protein. ​

5. Greek Yogurt

All dairy products are rich in protein but Greek yogurt is a protein powerhouse. It has twice the amount of protein and half the sugar & carbs the ordinary yogurt has.

6. Broccoli and spinach

Vegetables like broccoli and spinach are also rich in proteins. But the problem with these vegetables is it is difficult to eat enough of them to make them a major source of protein.

 Some other sources are flax seeds, quinoa, chia seeds, buckwheat, kale, mushrooms etc.  

Why Breakfast? Five Reasons You Need Breakfast

Breakfast is undoubtedly the most important meal of the day. It is the first food consumed after a gap of seven-eight hours. It acts like a booster for your body. Your activity level is maximum during the day time, so whatever you have during the breakfast gets burnt easily.  

1. Having breakfast helps you lose weight

Many researches and dieticians suggest that eating breakfast is correlated with long-term weight loss and weight maintenance. Breakfast stimulates metabolism, however when you skip meals your body goes into a lockdown stage, where it burns lesser calories.

2. Skipping it makes it harder to meet your nutritional needs

Foods consumed at breakfast are usually breads, cereals, milk and yogurt, these foods are a good source of carbohydrates, calcium and fiber. People who miss breakfast usually miss on these nutrients later.

3. It makes you energetic and smarter

When you start your day with a healthy breakfast, you feel energetic and lively. It boosts your mood too. Often people who skip breakfast are cranky. Breakfast provides an energy boost to the brain for mid-morning alertness and increases your performance manifolds.

4. You are less likely to eat junk

When you have breakfast, you are less likely to starve-binge. Don't skip breakfast as you may just land up losing control, later in the day.

5. It is very good for the better functioning of your heart and decreases the risk of diabetes

Researchers state that adults have the habit of skipping breakfast tend to have higher cholesterol, higher LDL and higher insulin levels. 

Five Simple Ways to Get Thinner and Healthier

Follow these five simple tips and have the body you dream of. All you need to do is to be consistent while adapting to these simple changes.

1.       Time management

Time management is the first step towards the slimmer you. Make a schedule for yourself. You need to decide which part of the day you can dedicate to exercise, cooking, grocery shopping and sleep. Dedicate the time that you can easily spare without hampering your daily tasks. This is the first and the most important step, as when you allocate time for activities to improve your health, you are actually preparing your mind. If you can do this perfectly half of your work towards better living and slimmer you, is done.

2.       Drink More Water

Drink at least 6 to 8 glasses of water in a day. Water makes 70 to 75% of your total body weight. It metabolizes body fat. Water has zero calories. Drinking water can reduce hunger as it is an effective appetite suppressant. Substitute sodas, teas, coffee, and beer to water and make a difference.

3.       Stock up your kitchen

Keep your kitchen laden with fruits, vegetables, healthy meats, grains, cereals, spices, and nuts. Include raw fruits and vegetables in your diet. You can also eat your regular meals with a slight change like, you can reduce the quantity of what you have and add a bowl of salad with every meal. People whose diets are fruits & veggies dominant tend to lose weight faster.

4.        Watch Portions

Instead of binging on the big piece, choose the small slice. Chew everything you eat and eat slowly. Take small plates and bowl. Understanding portion size is one of the crucial steps to attain the targeted weight loss. You must see that you have the right portion of everything in your meal; a bowl of salad is a must with your meal. You will not only see changes in your body, but your attitude will uplift you, and you will be surprised that by just understanding portions you are able to meet the challenges effectively.

5.       Home cooked Meals are best for you

Homemade meals are best for you. But make sure you use less oil, low salt, fresh produce, this way you will see results in no time. Make this your habit. As far as possible eat home cooked meals and if you are too lazy to do that include fruits and raw vegetables in your diet. If you travel a lot, do carry your tiffin with you. Always carry tiffin to work and make sure you have fruits handy in your bag.

Make healthier choice and focus on lifestyle changes, you will feel great!

Best Pre-workout Meals

Eating “power-foods” before you are going to a gym can actually give you the strength and boost your energy level.  Carbs and Protein are a workout’s best friend. It is myth that if you eat or drink anything before your workout, you will feel full or bloated, this happens only when you eat unhealthy oily junk.  

How can you expect your body to work out without any fuel? 

Why and What to Have Before the Workout?

If you do intense workout you must treat your body with carbs and proteins before your workout. You should have the power-foods as a nibble about an hour or half before your workout. This will keep you fueled throughout the exercise session. Fueling your exercises requires quality lean protein, heart-healthy fats, and carbohydrates.

Three Best Pre-workout Meals

1) Whole Wheat Bread Slice with Peanut Butter and Banana Parts

This high carbohydrate meal before working out naturally fuels you. Helping you exercise more effectively without fatigue. Peanut butter is high in protein and banana slices give a boost to your workouts.

2) Make Your Own Energy Bars

Add ingredients that mainly focus on increasing your energy levels. Mix oatmeal, nuts, dry fruits and peanut butter and you have delicious energy bars ready.

3) Have Handful of Cashews, Walnuts, Almonds, and Hazelnuts

Nuts are rich in protein and magnesium. This makes them best for muscle recovery, building lean muscle and maintaining energy levels high.

Some other options you can have for Pre-workout snack can be sweet Potato, honey, apples, oranges, bananas, spinach, beans, yogurt and brown bread. Under an intense workout or activity having such foods is essential as your muscles highly rely on these nutrients and foods.

Going to gym on an empty stomach can be fine only if you are not engaged in intense workout of no longer than half an hour. If you work out intensely for an hour or more, you should feed your body with pre-workout snack. 

Healthful Benefits of the Citrus Fruit Tomato

Tomatoes are the most versatile fruit that can be eaten raw and is used in sandwiches, pizza, vegetables, soups, gravy and sauces. The citrus fruit tomatoes are juicy, sweet and tasty. It is said that one serving of red raw tomatoes is a very good source of Vitamins A, C, K, folate and potassium. They are a rich source of thiamin, niacin, vitamin B6, magnesium, phosphorus and copper. They are good for health as they are naturally low in sodium, saturated fat and cholesterol. Being low in calories, they are very healthy and are easily available. They can help you lose weight also if you are on a sensible diet and exercise plan. They make a great snack as they contain lots of water and fiber.

Tomatoes are high in water content which makes them a good diet food. Eating them daily provides protection against high blood pressure, strokes, heart disease and high cholesterol. Being rich in vitamin K and calcium they are good for strengthening and repairing bones. They are good source chromium which helps to control the body’s blood sugar level.

Lycopene found in tomatoes also have many benefits some of which are listed below:

• Lycopene found in them makes the skin less sensitive to UV rays damage, thereby helping the skin against run burns.

• Lycopene in them improves bone mass, which aids in fighting osteoporosis.

• Lycopene can diminish the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate and ovarian cancer.

Tomatoes can keep your blood sugar in balance. Being a very good source of chromium they help in regulating blood sugar level. Vitamin A present in them can improve vision, prevent night blindness and make hair strong and shiny. Recent research shows that consuming them may help reduce the risk of macular degeneration which is a serious and irreversible eye condition. They can help prevent kidney stones and gallstones. Studies by researchers suggest that people who eat them are less likely to have stones.

Effects of Refined Sugar on Your Health

Sugar is an important source of energy easily available however, if you consume it in large amount, it increases the risk of obesity and the other ailments such as diabetes and heart disease. Humans are born with a sweet tooth and you probably would not like the fact that consuming refined sugar is dangerous for your health. It has no or zero nutritional value, the more refined and whiter it is, adverse is its effects on your health. 

Below are the major reasons why should you regulate intake of refined sugar.

·         Sugar suppresses the body’s immune system, and speed up the aging process.

·         It decreases human growth hormone and is a like barrier in keeping you young and lean.

·         Don’t over-feed your children with sugary stuff as it weakens sightedness.

·         It feeds cancer cells and is often linked with the breast, ovaries, prostate, rectum, pancreas, lung, gall bladder, biliary tract, and stomach cancer.

·         It causes laziness and diminishes physical activities in young children as well as in adults.

·         It intervenes with the absorption of super molecule.

·         It also causes food allergies.

·         It contributes to polygenic disorder.

·         It impairs the structure of deoxyribonucleic acid.

·         It causes anxiety disorder.

·         Excessive intake of sugar in kids as well as adults cause concentration problem.

·         It greatly assists the uncontrolled growth of yeast infections.

·         It increases crankiness in children

·         It has a direct effect on the blood sugar levels, therefore is associated to diabetes and blood sugar fluctuations.

·         Being high in acidic content, it is directly linked to tooth decay and many other dental problems.

Despite of the numerous warnings by health authorities of the effects of sugar, the majority of the population continues consuming it in large amount in some form or the other.

There are lots of other alternatives available to satisfy your sweet tooth. The earth is full of natural sweet options like honey, jaggery, and fruits, they are wonderful alternatives. The sweeteners you can try like stevia or agave nectar. They are both good for baking, sweetening tea and whatever you use sugar for. Nothing is harmful till the time you don’t over consume it. So regulate your sugary intake and stay healthy and fit.

Find Out How Many Calories Are You Drinking?

Mostly you only focus on what you are eating when you think of losing weight. You often wonder that despite of cutting calories in food, you are not getting good results. The reason could be the drinks you are consuming, as they also contain good amount of calories. So for staying fit and healthy, you must know how many calories your drink contains. Here is a list which will help you to keep a track on how many calories you intake.

Beverage	Serving Size	Calories
Soda	12 ounces	124-189
Diet soda	12 ounces	0-7
Bottled sweet tea	12 ounces	129-143
Brewed tea, unsweet	12 ounces	4
Orange juice, unsweetened	12 ounces	157-168
Apple juice, unsweetened	12 ounces	169-175
Tomato/Vegetable juice	12 ounces	80
Cranberry juice cocktail	12 ounces	205
Whole Milk	12 ounces	220
2% low-fat milk	12 ounces	183
1% low-fat milk	12 ounces	154
Nonfat milk	12 ounces	125
Soy milk	12 ounces	147-191
Coffee, black	12 ounces	0-4
Coffee with cream	12 ounces	39-43
Coffee with whipped cream	12 ounces	15-19
Coffee with heavy whipping cream	12 ounces	104-108
Caffe Latte, whole milk	12 ounces	200
Caffe Latte, nonfat	12 ounces	120
Sports drink	12 ounces	94
Energy drink	12 ounces	160
Beer	12 ounces	153
Red wine	5 ounces	125
White wine	5 ounces	122
Hard liquor (vodka, rum, whiskey, gin; 80 proof)	1.5 ounces	96