Weightloss and Wellness

Tag: eggs

  • Vegetarian Protein Sources for Weight Loss

    Vegetarian Protein Sources – A Healthy Meat Alternative

    Vegetarian Protein
    Daria Nepriakhina

     

    If you are seriously thinking about becoming a vegetarian, don’t worry, you don’t have to struggle to get adequate protein. What is a vegetarian? A vegetarian is someone who leaves out fish and meat – sometimes even animal byproducts from their diet for religious, moral, or health reasons. But the thing is, protein is the absolute key for maintaining your muscles and keeping them strong. Protein, too, is the macronutrient you need when you are dieting because it keeps you feeling full and satisfied. People also wonder where vegetarians actually get their proteins from. According to Dietary Guidelines, men need to get 56 grams of protein a day and women need 46 grams of protein a day. This depends on your activity levels, age, and a few other factors though. Let’s take a look at some great high protein vegetarian-type foods that vegetarians can add to their diets:

     

    1. Greek yogurt,  is it a vegetarian Protein Source?

    While  yogurt and  cottage cheese are of dairy origin. Generally it is considered a vegetarian source.

    23 grams of protein per cup.

    How delicious is Greek yogurt? Add it to smoothies and layer it with delicious fruit and granola. Or use it like sour cream for your dips and tacos. Not only plenty of protein, but Greek yogurt also contains probiotics to keep your gut healthy.

     

    2. Lentils

    9 grams of protein per ½- cup (cooked)

    Lentils are truly packed with protein and also offer you essential fiber which is so good for your heart. Hence, lentils give you that full-feeling and keep your weight in check.

     

    3. Chia seeds

    3 grams of protein per 1 tablespoon

    Chia seeds are nutrient-dense, delivering protein, plenty of fiber and omega-3. Chia seeds can also be blended into smoothies. Additionally, try a delicious chia seed jam to eat with your toast.

     

    Best Vegetable Protein Sources

     

    4. Quinoa, the Super Vegetarian Protein Source.

    8 grams of protein per cup (cooked)

    This one you don’t want to do without because as a protein, it actually contains all nine essential amino acids. That makes it a complete protein which other plant-based proteins aren’t. Just a cup of quinoa gives you 5 grams of fiber too.

     

    Apart from all that filling protein, quinoa is very rich in phosphorous, magnesium, manganese, iron, zinc, thiamine, and folate. And for those who always look out for gluten-free foods, quinoa comes out with full marks.

     

    5. Cottage cheese

    14 grams of protein per ½-cup

    Cottage cheese is delicious on healthy whole-wheat biscuits. It also works so well as a dip or you can even add fruit to it. But on top of that, it’s good for you!

     

    OK, it is a bit higher in sodium than Greek yogurt is, so you need to bare that in mind if you need to watch your salt intake.

     

    6. Hemp Seeds

    4 grams of protein per 1 tablespoon

    Not only are hemp seed an excellent source of protein, but they provide plenty of omega-3. They are also delicious sprinkled over smoothies.

     

    7. Beans, such as black beans, chickpeas, etc.

    8 grams of protein per 1/2 cup (cooked)

    Just like lentils, beans also deliver plenty of fiber and are ideal to add to dips, soups, and salads.

     

    8. Edamame

    5 grams of protein per 1/4 cup (shelled)

    Never heard of edamame? Well, they are actually green soybeans, and you often find them on the sushi restaurant menus.  You buy them either in their shells or shelled – add to salads, stir-fries and grain bowls.

     

    9. Green Peas

    8 grams of protein per cup

    A lot of us don’t really know that peas are a protein source, but they are. Green pea soup is just too delicious for words and very healthy. They are also ideal for side dishes, or added to salads, etc.

     

    10. Peanut Butter

    7 grams of protein per 2 tablespoons

    Peanut butter and peanuts are packed with protein, good fat, and fiber. That’s a winning combination if you are talking good health! Peanut butter is so delicious that apart from eating it on toast, it is ideal for smoothies too, let alone dunking a spoon in and eating it just like it is.

     

    11. Almonds

    6 grams of protein per ounce

    Almonds are also packed with protein, fat, and fiber. Almonds are a wonderful vegetarian option to keep hunger pangs at bay. They are filling as a snack, or they can be added to salads or you can make almond butter with them.

     

    12. Eggs

    6 grams of protein per large egg

    Eggs are just too delicious, and many people want to eat them much more than just for breakfast. Previously eggs had a bad reputation because they are high in cholesterol but, eating cholesterol doesn’t raise your cholesterol.

     

    Egg yolks are extremely nutrient-rich, delivering protein, antioxidants and vitamins.

     

    Finally, try these great vegetarian protein sources for losing weight and maintaining your health.

     

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  • Eat Eggs – They are Good for Your Body

    Eat Eggs  – They will Keep You Healthy

    Eat Eggs
    Brina Blum

     

    Why should we eat eggs, what makes them such an important part of our daily food intake and how do they benefit our health?

     

    Chicken eggs are the most commonly consumed type of eggs. Eggs have been a diet staple for a very long time; they are affordable, easy to cook and readily within reach most of the time all while being filled with nutrients.

     

    How does eating eggs benefit us?

     

    Eggs are known to provide us with a lot of nutrients; but let’s check out the most notable ones and how they help your body.

     

    ●       Eggs are High in Good Cholesterol

    Sometimes seeing the word “cholesterol” can be scary- but unbeknownst to most people, there is good cholesterol and bad cholesterol. Good cholesterol has many benefits to the body, and it is good to know that eggs are a food that contain high amounts of good cholesterol.

     

    ●       Eggs contain Choline, a relatively unknown but very important nutrient

    The nutrient Choline might not be familiar to many people but it is very beneficial to your body. Choline helps build cell membranes and also helps in producing molecules that signal various functions of your brain.

     

    ●       Helps keep your muscles strong

    Eggs contain protein that helps your muscles work every day. Protein is the main building block of the body. Eggs also slow down muscle loss from age and lack of exercise. Additionally they contain an essential amino acid that helps your body make use of and metabolize the protein you consume.

     

    ●       Eat eggs, they help reduce the risk of heart disease

    Many low-carb diets include eggs in their meals. Studies have shown that those who eat eggs while in a low carb diet have lower risk for heart disease.

     

    ●       Helps your immune system

    Eggs contain vitamins A and B-12 and the nutrient selenium that helps in keeping the immune system healthy.

     

    ●       You will eat less

    Looking for food that can be filling but won’t break the bank? Eating eggs can help you feel fuller. The protein in eggs fills you up and can make you feel full longer. Make sure to also include sides like a slice of bread complete with a few vegetables and seasonings for a more enjoyable eating experience.

     

    ●       Energizes you for the day

    Ever wondered why eggs are a staple to breakfast meals? It’s because they contain the necessary vitamins and minerals to produce energy in your body to function efficiently and optimally throughout the day.

     

    ●       Eggs help improve eyesight

    Eggs have the nutrients lutein and zeaxanthin that can help prevent age-related blindness. Those antioxidants also protect your eyes from harmful sunlight.

     

    ●       Sharpens brain performance

    Vitamin D is hard to get from food but luckily, eggs can provide this very targeted nutrient that can help brain development by allowing the neurons inside it communicate.

     

    ●       Eat eggs, they are inexpensive

    Eggs are readily available everywhere. Besides being filling and healthy, eggs are one’s go-to food whenever a sudden attack of hunger strikes.

     

    How would you like to eat your eggs?

     

    Here are a few ways to cook an egg that could be to your liking. Do you want it to be as healthy as possible or do you want it partnered with something else?

     

    ●       Sunny side up – This is a classic way to cook an egg. Just fry it until you reach your preferred consistency. Keep the yolk slightly runny and dip your toast in the yolk for a tastier experience.

    ●       Scrambled – So far, the easiest one to cook your eggs. Break the egg and move it around until it’s cooked the way you want it to.

    ●       Omelette – This one’s a bit harder to master but you can definitely play around with it. You can put your favorite toppings or fillings to add more flavor to your dish.

    ●       Boiled/Poached – If you want a much healthier way of eating eggs, this is the way to go because it doesn’t need to be cooked in oil.

     

    Get to know eggs better!

    ●       Most large eggs contain 212 mg of cholesterol and while that sounds intimidating because it’s more than what most food have, it’s not as bad as it sounds. Eggs give you good cholesterol while helping your body with the bad cholesterol as well.

    ●       Pastured eggs are more nutritious than your average egg. Remember to also eat the yolks since it stores most of the nutrition your body needs.

    ●       Studies have found that 3 whole eggs per day is an acceptable amount for people that don’t have health issues.

    Finally, eat eggs because they are good for you!

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  • Whole 30 Diet – Tips for Success

    Whole 30 Diet – An effective way to reset your body and your life.

    Whole 30 Diet
    amirali mirhashemian

     

    Tips on how to do the Whole 30 diet successfully

     

    The Whole 30 diet is a nutritional program, designed to work for 30 days. In that time, it changes the way you eat and feel. Hence, you have to get rid of  potential inflammatory foods and drinks in your diet. Additionally, you must eat three “clean” meals a day. That means meat, veggies, fruit, eggs, and seafood.

     

    Here are some great tips on how to do the Whole30 diet successfully

     

    • Don’t believe you can’t do it

     

    Remember it’s not forever; it’s just for 30 days, and not that hard when you compare it to other things.

     

    • That means not setting yourself up for failure

     

    There are strict rules and if the diet says 30 days, it means 30 days and not 29. It doesn’t mean being strict for 5 days, then going out and celebrating with a pizza before you “grunge” on to the next five days.

     

    • It’s easier with a friend

     

    This can be really helpful and makes it easier, and more fun. And besides that, it makes you more accountable to someone so you stick to it.

     

    • Buy all the produce that is applicable to the diet

     

    It is fun experimenting, especially if you know it is a mere 30 days. Buy all your produce beforehand, checking out your favorite type recipes.

     

    • Don’t forget to meal prep

     

    Meal prepping is helpful and especially if you work through the week. Maybe prep on a Sunday afternoon for example, preparing all your meals for the following week and storing them in the refrigerator, ready to eat. You will be so glad you did; it helps to keep you focused.

     

    Try it for yourself, it takes just 30 days and you might find that the supposed benefits outweigh any challenges you might face.

     

    Those who have been on this diet report these changes:

    1. Your skin becomes flawless  This diet is reported to make the skin glow, improving its tone, texture and overall appearance
    2. Clear eyes.  Stress takes its toll on the eyes and particularly when you get older, showing up as red and dull-looking. After a couple of days on the Whole30 diet, you will notice the whites of your eyes are aglow – shiny and bright.
    3. Energy abounds If you are a kind of sugar addict, you might find the beginning a bit tough. When you start detoxing from the sugar, you might even experience more of an energy slump in fact. But after that, your energy becomes boundless.
    4. Doesn’t better sleep sound wonderful? Many people even take sleep medication so that they can get a good night’s rest. And for some a real challenge is falling asleep. When you are on the Whole 3 diet, it is reported that one falls asleep naturally.
    5. Gone with feeling bloated Even though you might not jump onto the scale every day to see if the diet is making a difference, you won’t really need to, because just everything in your body will feel better. You will just notice that your stomach looks trimmed.

    On the Whole 30 website, you will see for yourself that the diet helps you cut out inflammatory foods, foods that disrupt your gut and which are psychologically unhealthy.

    Some diseases that the diet is good for:

    • Allergies
    • Arthritis
    • Asthma
    • ADD, or attention deficit disorder
    • Celiac Disease
    • Crohn’s Disease
    • Diabetes
    • Depression
    • High blood pressure and cholesterol
    • Lupus
    • Inflammatory bowel disease, and others

    Not meant for long-term

     

    It is important to take note that the Whole 30 diet is a pretty restrictive kind of diet and not meant to be long-term. When your 30 days are up, you need to transition back to a more balanced way of heating.

    You need to realize that it is not a permanent diet and is not a prescription for how to eat. That’s why it’s called the Whole 30 diet.

    It’s just 30 days of eating whole foods whilst exploring a more mindful and purposeful approach to what goes into your mouth. And while you are at it, remember to check labels because so many prepackaged goods have sugar and additives. When in doubt, concentrate only the whole foods that Whole 30 comprises; veggies, fruits, meats, nuts, and seafood.

    The end goal of the Whole 30 diet is to reset your body.

    Therefore, start slowly adding back healthy nutritional foods, and checking out and eliminating the ones that cause adverse reactions. [responsivevoice_button voice=”US English Female” buttontext=”Listen to This”]

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  • Energy Boosting Foods – The Coffe Alternative

    Energy Boosting Foods That Work Better Than Coffee.

    Energy Boosting Foods
    Pop & Zebra

     

    When most of us wake up in the morning, its seems that unless we get our cup of java, we are unable to get started. Coffee does make us feel great as the caffeine gets to work, but once it starts wearing off not too long afterward, the fog returns again. That is when cup number two kicks in perhaps with a bit more sugar added to help us keep up with the day’s hectic schedule.

    If you truly do want to last all day and stay alert. There are much better alternatives to coffee. These high energy boosting healthy foods will stop you from yawning before night time comes along.

    Here are some real energy boosting foods to get you going strong:

    Bananas

    Bananas have plenty of vitamin C in them, plus fiber, potassium and antioxidants plus a lot of natural sugar. Additionally fructose, sucrose, and glucose which are converted into energy in your blood. And the high fiber in it helps the sugar to be absorbed slowly, giving you energy to last right through the day.

    Salmon

    How does a smoked salmon and cream cheese bagel sound for breakfast? Well, it’s got the all-important omega-3 fatty acids which are perfect for brain health and energy production. Also great for your heart. Fish serves you protein to stave off those hunger pangs, gives you energy and crushes any -carb yearnings.

    Lemon Water

    There are plenty of us who don’t drink enough water, but some warm water with natural lemon juice is hydrating to the body and skin and has plenty of vitamin C added as well. Studies show that those who don’t have drink plenty of water in the day feel the tiredness and fatigue setting in more than those who do.

    Green Tea

    If you want to switch off the coffee and add a bit more zest to your life and diet, then green tea is for you. It has also got caffeine in, but far less than your cup of Joe. Green tea helps you concentrate too, filled with antioxidants and nutrients that can give you quick boost during your day.

    Eggs

    Eggs are abundant in protein and iron and that means you get real sustainable energy for a busy day. They have a nutrient called choline in them too, excellent for the brain, the muscles, and metabolism.

    Smoothies

    A smoothie with nuts is the ideal breakfast drink. It is full of minerals, vitamins, and fats. Furthermore, they taste great. Full of fiber and protein. Hence it will keep blood sugar levels balanced and without hunger.  Check out site for some healthy and delicious smoothie recipes.

    Greek Yogurt with Berries

    To get the most out of your snack, just choose Greek yogurt; stay away from the flavored ones because they come with plenty of sugar added. For extra sweetness, add fresh berries with honey. And if you want to go the extra mile, add fiber rich granola or a few walnuts.

    Always Look for Natural Foods that Offer Long Lasting Energy  

    Coffee is a pretty amazing drink, that’s for sure. It’s no wonder it is the most popular drink in the world with over 400-billion cups consumed each year!

    But it has its drawbacks; excessive consumption will leave you dehydrated, cause headaches, and quick energy drops after drinking it. It is not the solution for boosting your energy.

    As we pointed here, there are way more nutritious energy boosting foods. Find the one that will have you jumping out your bed every morning, ready to face whatever comes your way!

    Finally, Energy Boosting Foods are economical when compared with fancy coffees.

    Low-Carb Diet Report

     

     

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