10 Delicious Healthy Protein Snacks
If you’re trying to stay full, the key is to have snacks and meals containing a significant amount of protein. Protein will keep you satisfied longer after eating and does not increase blood sugar levels, just like sugars or simple carbohydrates. There are many sources of protein. However, they should cater to both vegetarians or vegans. If you’re looking for protein snacks, here are 10 delicious healthy protein snacks to try:
1. Deviled Eggs Recipe
This healthy protein snack recipe consists entirely of twelve eggs, in the joint. Therefore, if you choose, you can use another six egg carton which can be used to prepare a lighter version of the deviled egg.
2 tablespoons and 2 teaspoons of mayonnaise
1 teaspoon of mustard
This procedure is easy. First, cook six hardened eggs and let them rest. Peel eggs. Cut the egg half, together. Clear yellow. Prepare egg yolk for mixing by lifting it. After adding mayonnaise and mustard, it is easier to produce more creamy mixtures. Mix slices of meat with mixtures. Mix the mixture and add salt, pepper or paprika to your taste. Add one tablespoon of mixture for each egg of the devil. For a look or a show, decorate your deviled egg with chubby. You can also choose the whipped meat from using it in a mixture of eggs. Some people prefer to use spicy mustard instead of regular mustard.
2. Chicken Kebabs
Chicken kebabs take less time than other kebabs, but they are delicious and can be used to make burgers and sandwiches. You can make as many kebabs as you like and freeze for months and fry whenever you want. You can easily prepare 3 baked chicken with this recipe in just 60 minutes.
1 chicken breast
Lentils with gram 100 g (chana daal)
15-20 dried red chilies
2 tsp of cumin seeds
1 teaspoon of coriander
1 tablespoon of black pepper powder
1/2 cup chopped coriander leaves
1/2 cups chopped mint leaves
8-10 green chilies are cut
2 small sized onions chopped finely
1 tablespoon of hot powder (masala salt)
Salt if necessary
Oil for shallow frying.
A. In a deep pan, boil lentils in water with coriander leaves, red chilies, cumin, and salt. The amount of water should be enough to cover the whole bean. Cook lentils for 20-30 minutes until it becomes soft.
B. Then add the chicken breast until cooked. Add the lentils and add 1-2 glasses of water, if necessary (when all previous water has dried) and cook until the chicken becomes more tender.
C. Now turn off the fire and let it cool down for 5 minutes, then enter Chopperia and chop the mixture so that the chicken and beans are mixed with spices. Do not cut them too much, or the kebab will break after frying.
D. Remove the chopped mixture in a large dough bowl; it’s time to add other herbs and spices, ie. Cilantro, and mint green pepper, black pepper, hot spices, and eggs. Mix them all for a smooth kebab cake.
E. Now take a small part of the ingredients and place the ball first like a meatball, and then press it with your hand and place the flat round kebabs. Similarly, do another kebab.
F. Take the pan and heat the oil for a shallow kebab. Put the kebab in a pan and fry it until they become brown on both sides. Soft to control kebab, try frying it in the egg before frying. Delicious chicken kebabs are ready to serve with paratha, or you can also use them in bread to make burgers.
3. Creamy Cake and Pita Pasta
400 g / 14 oz. Spaghetti
200 g / 8 oz. Of fresh or frozen peas
300 g / 10 oz fresh crabmeat
5 teaspoons of low-fat cream fetch 1/2 lemon juice
1 red pepper, evaluated and chopped
Parsley fist, chopped
To taste a lemon, a gallon
Dip spaghetti in a large pan with boiled water. Cook for 7 minutes, add peas and cook for another 2 minutes until the spaghetti and peas are cooked. Spare small water for cooking and strain in chappal. Put the spaghetti in the pan. Add crabmeat and cream fetch. Pour lemon juice. Add more pepper and parsley. Water sprayed with a small spoon of boiled water if it is scorched. Remember to mix well. Garnish with the left parsley, lemon zest, and chili.
4. Apple Parts with Cheese
2 grams of apples, sliced
4 slice cider cheese
Ground cinnamon pinch
Sprinkle black pepper
Place on top every slice with a slice of apples and cheese on a flat surface. To taste, sprinkle with black pepper and cinnamon, then serve.
5. Chicken and Roasted Pepper Roll-Ups
Ok, you can add dry chicken. A low-fat turkey meat or chicken poultry.
You can simple make turkey or chicken roll-up. You can fold around the cucumber or even marinated asparagus. Yummy!
Another fantastic source of healthy protein snacks is the pack of meat snacks in cubes and blended nuts found in the fridge at the grocery store.
6. Banana, Cocoa, and the Almond Butter Ramp
2 Gluten-free grain wrap
3 Acid Almond butter
1 Levi Claire, the least chopped
¼ teaspoon cocoa powder
Place wrapped on a surface.
Extend almond butter above the top and put banana pieces.
Sprinkle sea salt and cocoa powder with flavor. Fold and serve as a burrito.
7. Apple Curdle Yogurt
1 Fat-Free Spanish Greek Daith
2 tbsp honey
¼ teaspoon ground cinnamon
2 grams of apples, peels, and slices
Place in a bowl, add cinnamon and honey;
Mix the joints well serve instantly with apples.
8. Hamp-Packed Sauce with Tortilla Chips
1 less sodium chunky Sauce.
2 tablespoon egg seed
The symbol of a fresh lemon
Add salt, lemon juice, and black pepper in a bowl;
Mix the joints with tortilla chips and serve.
Another excellent protein snack is the one that most people will miss or popcorn. Popcorn has a large amount of protein in each serving and does not necessarily have to be unhealthy. Pop your popcorn on the stove or in popper air and spice them with just a pinch of salt. A few ounces of this healthy snack will make you feel fuller longer than many other things you can eat.
With firm texts and immune boosting properties, especially Cordyceps, Rishi, and Matte varieties, Mushroom makes nutrition and Filling Main Foods. I like to cook olive oil gradually under the grill. When they are almost done, then they should be sprayed with a little freshly chopped garlic and spices. Serve them with freshly smoked organic eggs for a healthy week break.
Healthy protein snacks can be a part of your diet. Good eating habits build a healthy body. You can make a difference. A good recipe should allow you to eat anything you like, without the guilt.
How To Lose 5-10 Pounds of Fat In 7 Days
Healthy weight loss entails losing about 1 to 2 pounds in a week but to lose 5 to 10 pounds of fat in 7 days, you will need to burn at least 3,500 to 5,000 calories which is more than your average daily consumption. You will need to restrict your diet to small portions of low-calorie yet nutritious foods and significantly increase your regular aerobic exercise, sports, training among other vigorous activities. While this may be a difficult goal to achieve, with a lot of dedication and commitment it can be done. Here is how to lose 5-10 pounds of fat in 7 days.
Check Your Calorie Intake
The most important thing is to ensure that you take in fewer calories than you can burn in a day which is the whole secret to losing weight. This theory might be
simple but practicing it can be difficult. One pound is composed of 3,500 calories which mean that in order to lose 5-10 pounds of fat in a week, you will need
to burn at least 5,000 calories daily or lose about 1.4 pounds which is really hard but achievable. This means that you will need to do a lot of exercise in order to
burn all these calories in 7 days.
As you burn these calories, you will also be doing other daily activities like walking around or walking up stairs. You may not burn many calories from such
activities but they will surely compliment your hard exercise. It is also important to understand that an average person burns around 2,000 calories per day
which means that if you consume this exact number of calories in your food daily, you will not lose or gain weight. A healthy person should consume no more
than 1,200 calories in a day hence in order to meet your goal, you will have to burn about 4,000 calories daily (that is if you eat 1,200 calories per day).
Drink Water Regularly
If you are trying to lose weight, water should be your best friend. Avoid caffeinated, sugary or sweet drinks which are the dieter’s worst enemy. A simple
sweetened “sports” or “energy” drink may contain up to 400 calories which are a third of your daily calories. Water should be your only drink with the exception
of unsweetened green tea which you can drink occasionally especially if you are tired of drinking water only day in day out. Green tea contains 0 calories and
also contains lots of antioxidants, which makes it a safe drink. It is advisable to drink a cup of water before your meals as this helps you to feel less hungry
since you will be tricking your stomach into thinking that you are full while you are actually not.
Check Your Intake Of Simple Carbohydrates
It is important to cut the simple carbs out of your daily diet. These simple carbohydrates also referred to as refined carbohydrates get absorbed by your body
very quickly and usually lack the proper nutrients. Some of the simple or refined carbohydrates that you should avoid while on your diet include:
– Baked sweets such as cakes, cookies, and candies
– Molasses, honey, and syrup
– Normal pasta, white rice, and white bread
– Some packaged cereals
You can replace these simple carbohydrates with complex carbohydrates which contain fiber and other nutrients. Complex carbs are also released more slowly
into your bloodstream after digestion. Some examples of complex carbohydrates include:
– Brown rice, whole grain pasta, and whole grain bread
– Vegetables and fruits such as apricots and asparagus
– Legumes and beans such as lentils, sweet potatoes, and carrots
Eat Lean Protein Only
This includes 98 percent lean beef with only 2 percent fat. You can also include salmon, chicken breast with no skin as well as soy products such as tofu or
edamame that also contains high levels of protein.
Avoid Fast Food
Besides cooking your meals in trans fat, it is also advisable to stay away from fast foods such as fast food burgers, mac n cheese, sandwiches, fries, and shakes.
These foods contain high levels of salt and sugar and are essentially empty carbohydrates containing no real nutrients. If you are serious about losing 5-10
pounds of fat in 7 days and get back your weight on the right path, avoid fast food as much as possible.
Check Your Breakfast, Lunch and Dinner Portions
For breakfast try to eat like a king and a prince at lunch but for dinner eat like a pauper. This phrase has some truth to it especially if you are wondering how to
lose 5-10 pounds of fat in 7 days. In order to get enough energy to last until lunch and jump-start your metabolism, you should eat early. Dinner should be your
smallest meal of the day but ensure that you have a snack in between meals. For breakfast, you can have some egg-white omelet with chicken breast and
spinach along with fresh blueberries and a banana. Over lunch, you can have a small salad with leftover salmon steak and quinoa. You can sneak in some
pistachios as a snack in between meals. For dinner, you can go for pepper stir-fry, mushroom, carrot and bok choy. Other foods that contain fewer calories and
can help you lose weight include:
– Almond milk
– Green tea
– Green vegetables
– Rice cakes
– Peanut butter
– Unsalted nuts
– Greek yogurt
Just like everyone does, you can sometimes slip up in your weight loss journey by eating something that you are not supposed to. Do not get discouraged when
you slip as this will make your weight loss goal even tougher. Walk everywhere as each walking opportunity gives you a chance to get fitter by burning
more calories. Instead of taking an elevator, you can walk up to the tenth floor since every pound of fat lost matters a lot. It is also good to get in the habit of
stretching and warming up regularly as this helps you get the most out of your daily exercise. In order to meet your goals, you will probably need to exercise
double-time which involves at least 4 hours of exercise daily.
Proven Weight Loss Tips
With today’s way of life, weight has become a problem for many people and that is why we included these weight loss tips. Factors like lousy eating behaviors and not exercising have contributed to many people gaining weight. People will sit all day in the office or front of a computer, and when they are through with the day’s work, they are left little or no time to exercise. Some will be tired, and the other means they find convenient for relaxing is sitting down and watching a movie. The cycle repeats itself daily and to make the matter worse, most of the foods they will be consuming are processed which contributes significantly to weight gain.
People are therefore looking for ways to lose that extra weight where most of them go for those diet pills that are all over the market which promise to offer excellent results. Contrary to the expectations of many, they end up spending huge sums of money on these pills and will not get any positive results.
If you are searching for means to lose that extra weight, search no more. There some ways that can help you get a healthy body in a natural way without costing you a lot. Below are 13 weight loss tips proven by Scientific Studies for a healthy lifestyle.
1. Drinking plenty of water
Water is life and can help maintain a healthy weight. Studies have shown that if you drink water particularly before meals, it can boost your metabolism by around 30 percent for 1-2 hours. This can help you in eating fewer calories and even burning more calories which can be useful for losing weight.
2. Avoiding Added Sugar
Added sugar is the number enemy nowadays for people seeking to lose weight. People are consuming too much of it which increase the risk of becoming obese and getting lifestyle diseases like heart disease, diabetes type 2, among others. If you are keen on burning fat with these weight loss tips, you have to cut down the amount of added sugar you are consuming. Ensure you carefully read product labels since money has corrupted many where most manufacturers will call a food healthy, but it is loaded with lots of sugar.
3. Taking Spicy Foods
Spicy foods are rich in a compound called Capsaicin which can help in boosting your metabolism and reducing appetite. Overeating is a significant cause of gaining weight and eating spicy foods can help you to feel full until the next meal.
4. Never skip breakfast and simplify it.
Even if you do not have enough time, never skip breakfast. Taking breakfast will stimulate thermogenesis process which can boost your metabolism which makes you feel full throughout the day and cut the urge of taking snacks in between meals. This can be a boost to your efforts of losing weight. You should ensure your breakfast has high protein content which can have a low concentration of postprandial ghrelin compared to one with high carbs. This will also make you feel full for longer time.
5. Taking Green Tea
Green tea contains catechins, potent antioxidants which work synergistically with caffeine to facilitate burning of fat. This can help you in shedding off extra fat and plays an important role in weight loss, hence, the reason it was added to these weight loss tips.
6. Take more Fruits and Vegetables
Fruits and vegetables are nutritious foods which contain high fiber content, few calories, and plenty of water. This gives them a low energy density, easy to chew and will keep you feeling full for longer. This makes them an excellent solution those seeking to lose weight.
7. Get enough sleep
Just like healthy eating and exercising plays a significant role in maintaining a healthy weight, sleep is also critical though many think little of it. Having enough sleep can help your brain avoid unhealthy behaviors like taking sugar foods and high-fat foods. This will help you burn fat, making this one the most important weight loss tips out there.
8. Eat whole foods
Whole foods are naturally filling which can help you in achieving your dream of losing weight. They take time to be processed which explains why you will feel full throughout the day. Besides being great for weight loss, they can keep you energized for a long time.
9. Keep track/ monitor your progress
If you want to achieve your dream of losing weight, then monitor your progress. This will make you stay motivated when you notice you have started getting positive changes. On the other hand, if you note you have are progressing, you will put more efforts to achieve your goal. There are many apps out there that can help you to monitor your progress.
10. Practice Aerobic Exercise
One of the best exercises that can help you to burn calories fast is cardio. The exercise can help you to lose fat around the belly or other fat that can accumulate on your organs.
11. Choose a diet you can adapt to for long
There are many programs in the market that promises to help you lose weight within weeks. However, what many people note is that they regain their weight after stopping using the programs. You should there opt for a diet that you can stick to for a long time to avoid doing zero work. Choose a diet that can suit you best regarding your lifestyle, budget, and personal preference to increase your chances of getting positive results.
While striving to lose weight, most people experience the ill effect of losing muscles and slow metabolism. However, you can counter this by doing some resistance activity, and weight lifting fits best. It will maintain your metabolism high and help you retain your muscles.
13. Avoid Refined Carbohydrates
Taking refined carbs can make you obese which is not what you are looking for. They can raise your blood sugar fast which can result in feeling hungry hence constant eating. This can make you gain weight. If you have to take carbs, go the ones that have their fiber content.
Losing weight requires effort and determination. If you are the weak hearted, you can give up along the way. However, if you persist, you will get a rewarding experience, and you will have a great body. The above 13 weight loss tips proven by Scientific Studies can help you stay a healthy and happier life. The good this is that they are practical which you can implement on your own.
How to Stay Motivated to Lose Weight
The fundamentals of losing weight is simple mathematics but actually having that motivation to do it, can be a lot more difficult. Keeping that inspiration alive makes all the difference in reaching your goal or failing. With that being said, let’s take a look at 8 simple and effective ways to keep motivated to lose weight.
How to Stay Motivated to Lose Weight- 8 Simple Effective Ways
1. Track your progress
Keeping track of how much weight you are dropping and how many inches you are losing while on your weight loss journey is going to help keep you motivated. Don’t weigh yourself too often however because it can take a little longer to get off the starting mark. Weigh yourself every week or so in order to see accurate results, is recommended. Tracking your results in an app or something similar is going to help because you are actually going to see the physical progress that you are making.
2. Don’t cut out everything
Balance is really important and by cutting out every food that you enjoy from your diet, you are simply doomed for failure. Of course, eating fruits and vegetables is important but so is indulging yourself from time to time. Why not set yourself one or two days a week where you can be a little naughtier. The most motivating diets are ones that are maintainable in the long term and this means the occasional “cheat meal” and eating a little bit of chocolate when you feel like.
3. Find a supportive community
You do not need to join something like weight watchers or a similar kind of plan but there are other ways you can find a supportive place, full of people who will help to spur you on. There are many websites where you can talk to people who are in a similar position to you. I recommend MyFitnessPal, it’s a great resource where you can track calories eaten, track your workouts and talk to fellow dieters on the forum. You can share recipes and tips on how you are all getting to your goals. You can even make your weight loss into a friendly competition, which will spur you to stay on the right track.
4. Reward yourself
Set up mini goal weights and give yourself little reward when you reach this number. Showing yourself a little gentle appreciation for your hard work is really important to do. For every 5 pounds or so that you lose, you can reward yourself with various things. This could be a new outfit, a new hairstyle or even just giving yourself a little pamper evening at home. Setting up several small goals rather than a large end goal, makes each milestone a little more achievable. You are going to see that you really can lose weight and this will help you want to keep going when you feel like giving up.
5. Find an exercise that you enjoy doing
Eating right in combination with a fitness plan, is the best way to see good weight loss results. Not everyone is motivated by exercise however and that’s because they imagine 3 hours of struggling at the gym in order to burn some fat. There are many different types of exercise out there and you should try to find something that you enjoy doing. From running, swimming, dancing, sport and exercise dvds from the comfort of your own home. Look what is available in your area and you might just surprise yourself.
6. Ask yourself why and set a goal
The reason you want to lose weight is really important and there should be more to it than just looking good in a bikini. Being healthy is a much more motivating goal to have in the long term, although looking better in your clothes is also a bonus. Once you know why you want to lose weight, you should set yourself a goal that is maintainable for your body type. Looking like a Victoria’s Secret Model might not be achievable but dropping a couple of dress sizes might be. Have a realistic image of yourself in your mind of what you are going to look like when you reach your goal is recommended.
7. Get a new wardrobe
Throw out clothes that do not fit you any more and get yourself some new outfits in your goal size. Having a new pair of jeans that you want to fit into is really motivating and will make you stick to your goals more. Clothes that make you feel big and frumpy should be thrown away because they are going to make you think of yourself as the older version of yourself. If you have your “fat clothes” available, you are much more likely to reach for them and gorge yourself on food that you should not be eating.
8. Think positively and do things that make you feel good about yourself
Telling yourself positive affirmations on a daily basis is going to work in your favor when it comes to weight loss. Thinking you are fat and that you are not going to make progress is putting negative thoughts into your head and will result in you stopping even before you have began. Every day you should tell yourself 5 things that you like about yourself, it’s amazing what you can discover when you dig deep. When you are feeling down, don’t seek comfort in food but do things that make you feel good about yourself. This could be something like taking a warm bath, talking to friends or watching your favorite tv show.
Now that you know how to keep motivated when losing weight, you are much more likely to reach your goals. It’s so important that you make this journey a lifestyle change and do things that you can maintain in the long term. It is so important to feel inspired when you are trying to lose weight and these tips can help you do that. Keep that motivation high by putting these steps into action and you will notice a positive difference before very long at all.
25 Weight Loss Recipes
One of the main concerns of dieting to lose weight is
cravings. To solve this problem, here is a list of top 25 weight loss recipes
that will also curb cravings:
1. Greek Avocado and Feta Cucumber Cups
There is something elegant about eating finger for dinner.
The main thing about this recipe is that it can be ready in no time because it made
up of raw foods. To stay full for a long period you can mix the
avocado with hydrolyzed collage, or Greek if you need extra protein.
Recipe Link: Greek Avocado
2. Peanut Noodle Bowl
This is making take-out at home but with a much
healthier selection of ingredients. If you would like to customize this recipe
to fit your nutritional preferences you can replace the whole-wheat noodle with
rice pasta, buckwheat noodles or gluten-free spaghetti.
Recipe Link: Peanut Noodle Bowl
3. Strawberry Kale Salad
Strawberries, walnuts, and kale are considered by many nutritionists
as super foods. This ingredients are loaded in this healthy salad recipe. To prepare a week’s lunch in advance, you may consider dividing the
kale into different containers so that it does not wilt.
Recipe Link: Strawberry Kale Salad
4. Pasta with Peas, Chiles and Yogurt
For most people out there, pasta is a common comfort
food. When you swap out the non- nutritive fattening ingredients with healthier
choices it becomes an option for weight loss.
Recipe Link: Pasta with Peas, Chiles and Yogurt
5. Steak Tacos
When steak is cut into thin slice, it cooks faster. The
juices that are collected on the pan add taste to the tacos without you worry
about fat. If you would like a skinner option, you can substitute tortilla with
a collard or lettuce wrap.
Recipe Link: Steak Tacos
6. Quesadillas with Black Beans and Spinach
An egg is a complete protein, and on top of this it is
tasty, fills you up and easy to incorporate in to any meal or recipe. To stick to a low carb diet or you just do not like quesadillas, you can
simply swap with delightful scramble.
Recipe Link: Quesadillas with Black Beans and Spinach
7. Spiralizer Sweet Potato and Caramelized Onions, Goat Cheese and Pine Nuts
This recipe is exciting because it is a perfect blend of
both sweet and salty foods. This is the
right recipe if you are having any craving; it is one healthy meal to satisfy
all you cravings.
Recipe Link: Spiralizer Sweet Potato
8. 5-Ingredient White Chicken Chili
This is a great recipe to make something sweet
and healthy in less than 15 minutes on the stove. You can also choose to throw
it in your oven to better melt the flavors; however, this will take more time.
Recipe Link: White Chicken Chili
9. Blackened Chicken and San-Fran Quinoa Salad
It is a fact that quinoa is a grain, it also a very good
source of protein. Using quinoa in a salad makes it healthier.
Recipe Link: Blackened Chicken and San-Fran Quinoa Salad
10. Salmon with Apple Slaw and Bok Choy
This is fast to prepare because salmon cooks in less time, while you only need to chop and prepare the
Recipe Link: Salmon with Apple Slaw and Bok Choy
11. Tuscan-Style Tuna Salad
If you do not want to cook this recipe, you can use canned
tuna. However, if you would like added flavor, it is advisable to use fresh
tuna. This healthy recipe is full of flavor and rich in omega-3.
Recipe Link: Tuscan-Style Tuna Salad
12. Marinated Tuna Steak and Apple Kale Salad
Tuna makes this recipe both rich in flavor and filling. The
salad is refreshing and crisp. It all combines to make a healthy and satisfying
Recipe Link: Marinated Tuna Steak and Apple Kale Salad
13. Shredded Brussels Sprouts with Chicken Caesar Salad
Shred Brussels sprouts, add them to the chicken caser
to make it tastier and more nutritious. This is a great romaine with a
Recipe Link: Shredded Brussels Sprouts
14. Spaghetti Squash
This meal will only take 15 min to cook usingyour
microwave. If you would like a pasta recipe, you can substitute the spaghetti with
Recipe Link: Spaghetti Squash
15. Garlic Lemon Shrimp with Zucchini
One of the simplestand fastest proteins to cook is shrimp.
Cooking shrimp only takes a couple of minus and it also has the added merit of adding
flavor to the recipe. Adding a bowl of vegies (zucchini) makes this a bright
recipe for any time of the year.
Recipe Link: Garlic Lemon Shrimp with Zucchini
16. Turkey Lettuce Wraps
If you would like to replace those non-nutritive grain based
calories, you can use lettuce wraps. If you would like secure wraps whichwon’t
tear when you eat you can use steamed collards as wraps.
Recipe Link: Turkey Lettuce Wraps
17. Savory Cashew Cream
This is not a stand-alone recipe. It is included in this
list because there is so much you can with it. It has a cheese flavor and can complement
the spaghetti squash recipe above. This is one of those recipes that you can
combine with so many others. Just let your creativity and taste buds run wild.
Recipe Link: Savory Cashew Cream
18. Chicken Kale Wraps
This is another recipe designed to satisfy your cravings. It
blends sweet mango, butternut squash, Dijon mustard, balsamic vinegar and
Recipe Link: Chicken Kale Wraps
19. Garlic Brazilian Steak with Butter
Apart from have rich flavor, this recipe can be made
quickly. Using actual butter sparingly will help eliminate those craving that
you might otherwise feel.
Recipe Link: Garlic Brazilian Steak with Butter
20. Trader Joe’s Dinner Recipe
This recipe combines asparagus, frozen seafood and grape
tomatoes to make a convenient dinner meal that is affordable and tasty.
Recipe Link: Trader Joe’s Dinner Recipe
21. Zen Quinoa Bowl
This meal puts all the ingredients in a bowl to ensure that
you get a variety of nutrients. The quinoa base is a source of protein in this
otherwise vegetarian recipe.
Recipe Link: Zen Quinoa Bowl
22. Citrus Avocado Salad and Chicken
You get tons of calcium from the dark greens contained
in this recipe. The grape fruit is a great source of vitamin C while the other
ingredients add a rich taste to the meal.
Recipe Link: Citrus Avocado Salad and Chicken
23. Cauliflower Fried Rice with Chicken
Cauliflower rice cuts a lot of carbs and calories, and has
more flavor compared to regular rice. Use chopped chicken cuts if you would
like to reduce the cooking time.
Recipe Link: Cauliflower Fried Rice with Chicken
24. Best Chili Recipe
You can use ground chicken or turkey with salsa to make a
satisfying chili that has fewer calories. This can be combined with other
Recipe Link: Best Chili Recipe
25. Chipotle Sweet Potato
The sweet potatoes offer high-quality crabs while fried eggs
add protein to the recipe. When making the recipe, make sure to let the yolk to
coat the meal so that you get iron.
Recipe Link: Chipotle Sweet Potato
Best Foods To Eat Before You Exercise
When it comes to fitness, it is not about the time you spend at the gym but doing it smart. Apart from the exercising, your lifestyle and mostly what you eat will undoubtedly impact on your fitness. Remember that we are what we eat. So eating the right food is an essential aspect of keeping fit. But a lot of information out there some which sound juicy but entirely wrong. Unfortunately, most people who are desperately looking to shed off weight listen to these lies. One of the biggest lies is about the when and what food to eat before and after exercising at the gym. It’s true there is plenty of information, but the conflicting ones about this topic we will demystify in this article. We are going to look at what to eat before you exercise at the gym.
But why is it important to eat before exercising at the gym? Well, there are numerous reasons. First, various research works have shown that whether you eat or don’t eat, your body will burn the same amount of fat. But exercising regularly on an empty stomach is dangerous since it can cause muscle loss. When your body cannot get protein from the liver and the kidney, it draws them from the muscles: that’s how muscle loss comes about. But this does not allow you to eat anything you come across. You should eat the right food to fuel you through the intense exercising session.
So what should you eat before you exercise at the gym? Well, the snack or meal of choice should contain protein and carbohydrates. We have rounded up 10 best food to eat before training at the gym. These are foods that will help you get the best out of your fitness program:
1. Brown Rice, Chicken, & Vegetable
It might sound confusing to many especially with the inclusion of chicken which many refers to as junk food. You should know that chicken is white meat and highly encouraged compared to mutton, beef, and pork. This combination gives your body lean protein, complex carbohydrates and the amino acids that promote metabolism in the muscles. It’s also important to add that amino acids slow energy release from the source to allow you exercise for longer. Consume this meal around 2-3 hours prior workout for better results.
Banana is more than just a mere fruit. It is an excellent source of the natural sugar, simple carbohydrates, and potassium. Do you that bananas provide more energy than caffeine? Well, that’s how rich in energy this fruit is. The main advantages of eating a banana before a workout is boosting the level of glycogen in the body. This increases the blood sugar, which is needed by the body for energy during the training session. Since potassium is stored in the body for a limited period, we recommend that you eat this fruit at least round 30 minutes to an hour prior workout.
3. Greek Yogurt, Dried Fruits, and Berries
Since you need food that’s high in both sugar and calories, dried fruits will be an excellent choice. Although they are discouraged during dieting, they can be consumed in measured quantity to provide you with simple sugar. So you should take berries and some granola to help fuel your workout. Greek yogurt on the hand provides the body with adequate proteins to prevent muscle loss. To get the best out of this combination, consume it 1- 1.5 hours a day.
4. Whole Fruit smoothie
One of the main reasons why fruits are recommended is because they provide simple sugar easily digested by the body. Having a whole fruit smoothie before will do the trick for high-intensity training. Whirling together banana, flax seeds, almond milk, peanut butter, and oats. Alternatively, go with avocado, almond milk, frozen blueberries, and banana. These two recipes will do great.
5. Porridge and Oatmeal
It is the ultimate pre-work food combination! The food an excellent source of soluble fiber, Beta-glucan, and it also contains complex carbohydrates. By just consuming oat 2 hours prior workout you’ll be able to go throughout the training session without feeling hungry. You can better the combo by adding protein to your porridge. That way, you will feed your body with muscle protecting amino acids.
6. Sweet Potato and Wholegrain Bread
This is another combination that’s not rich in nutrients but also easy to prepare. They are excellent sources of complex carbohydrates that works very well when consumed 2-3 hours before a workout. It’s the kind of food that will fuel your workout for longer since they are an ideal source of slow releasing energy.
7. Low fat Cheese and Dried Apricots
In this case, cottage cheese widely used for various reasons. First, it contains healthy amounts of whey and casein proteins. These are essential proteins for high-intensity exercises. Casein protein can fuel your muscles for hours since it is slow to digest protein. On the other hand, whey is a muscle building protein that also helps to burn fat. Apricots bring carbs properties with its low fat and fiber that keep the belly bloated.
For your fitness to program to be successful, a lot of proteins is required to build the muscles. Omelets made using egg whites, and whole egg is great source of proteins and amino acids. The snack should be taken at least 2-3 hours prior workout to protect the muscle from catabolism. The nutrients will also enhance your muscle growth.
9. Apple and Peanut Butter
Apple and peanut butter is another combination that is rich in simple carbohydrates. You just need to slice apple wedges and enjoy them with a small spread of peanut butter. It is recommended that you consume the combination at least 30 minutes prior workout.
10. Homemade Protein Bars
Last but not the least- homemade protein bars! They are super easy to make. Since they are homemade, you can control the content. If you want to make bars high in carbohydrates and protein, you have the control. Likewise, you can make low in carbohydrates and high in protein. The beauty of this food is that you can try numerous recipes out there.