Jillian Michaels: Banish Fat Boost Metabolism Complete Workout

List Of 10 Foods High In Protein

We all need protein in our diet and, thankfully, there are many good food options that can deliver what our bodies require and our taste buds enjoy. Because there are so many great picks to choose from, your personal palette can be your guide when it comes to selecting your core set of go-to favorites. If you see something listed that you don’t like, you can just move on to the next entry–life’s just great that way!

10 Protein-Rich Food Sources in Alphabetical Order

1. Chicken If you’re a meat lover, a lean protein like chicken can be a great friend. At under 200 calories for 100 grams of roasted chicken breast, you can get 30 grams of protein. The same size serving of roasted turkey breast has a comparable calorie count and 29 grams of protein, which means you can seamlessly rotate between having either meat depending on your tastes on any given day.

2. Cottage Cheese Depending on the brand, a cup of nonfat cottage cheese can deliver around 15 grams of protein at just over 100 calories. Some low-fat alternatives contain more like 165 calories but can offer a whopping 20-plus grams of protein. Based on your dietary needs as a whole, consider incorporating a no-fat or low-fat option into your eating habits.

3. Edamame Half a cup of cooked edamame has 8.5 grams of protein at around 95 calories. The green soybean is a healthy pick for dieters and additionally provides valuable nutrients like fiber, magnesium and iron. If you’re among those who naturally like the taste of edamame, consider yourself lucky and enjoy.

4. Eggs Whether you’re an egg-whites-only purist or a whole-egg kind of person, there’s no denying the protein value of eggs. One large egg has around 70 calories and 6 grams of protein. An egg white itself has under 20 calories and approximately 3.6 grams of protein, which can be one of the most convenient ways to add a little protein to your diet for not a lot of calories. For convenience's sake, you can keep a tupperware of hard boiled eggs in your fridge and then pull one out here or there throughout the week when you need something fast.

5. Greek Yogurt One of the tastiest ways to up your protein intake is to pick up a container of Greek yogurt. A less-than-100-calorie, low-fat version can easily pack in somewhere between 10 and 17 grams of protein, depending on the particular product. Sample multiple brands and multiple flavors until you hone in on the specific set of items that suits you best. Personally, I love Dannon’s Light and Fit line of Greek yogurts, which products are fat free and have 12 grams of protein at just 80 calories each for a 5.3-ounce container.

6. Kidney Beans A tablespoon of boiled kidney beans has 14 calories and 1 gram of protein. Black beans, at 41 calories for a tablespoon, have 2.6 grams of protein while a 46-calorie, 1-tablespoon portion of chickpeas has 2.4 grams of protein. Such picks from the legume family can make a multitude of dinners better so get creative. Throw some chickpeas on your salads, some kidney beans in all of your rice dishes and some black beans in all of your soups.

7. Milk At 8 grams of protein for around 80 calories, a cup of nonfat milk is a legitimate option for quick satisfaction. Picks like soy milk and almond milk don’t provide nearly as good of protein-to-calorie ratios, but the dairy-free alternatives still do provide some protein if lactose isn’t your thing. As we know, milk does the body good so drink a glass plain or combine it with your favorite protein powder before or after an intense workout.

8. Peanuts Nuts are definitely my protein source of choice, perfect when you’re on the go or just in need of a quick pick-me-up. One ounce of peanuts provides 7 grams of protein at around 160 calories. The same size serving of almonds has a similar calorie count and contains 6 grams of protein, making almonds another great option. Pumpkin seeds and pistachios similarly have a great protein-to-calorie ratio when you’re looking for some variety. Because the nut and seeds family packs in so much protein, nut and seed butters can also be great for your eating regimen as long as you stick to natural options that stay away from loads of sugar and artificial preservatives.

9. Tofu A 100-gram, 76-calorie serving of tofu has 8 grams of protein. Although the texture isn’t for everyone, those interested in vegetarian- and vegan-friendly picks may consider tofu to be a fantastic option that can be regularly included in their meals. As desired, be on the lookout for tofu-based products like tofu burgers to replace fattier options that you may be currently consuming.

10. Tuna A 2-ounce, 50-calorie portion of canned tuna in water provides 11 grams of protein while a 3-ounce serving of cooked bluefin tuna is around 150 calories and delivers 25 grams of protein. Based on convenience and your preferences, either option can be a terrific source of necessary nutrients for a healthy life. When I’m in need of some serious protein, I open up a can of tuna and start eating.

Eating Considerations

Depending on your body and lifestyle, your personal daily protein requirements may differ from someone else so make sure you’re eating accordingly when identifying what fantastic foods will work for you. Look at the nutrition information for what you’re already eating and identify how much protein you’re getting from each item. Consider making healthy substitutions to eliminate empty calories that you’re getting from fatty foods that don’t provide you with essential elements like protein, fiber, minerals and vitamins.
Make sure that your protein choices and serving sizes are in line with your overall weight-maintenance and daily-calorie goals. As part of a healthy diet, limit the amount of sugar you consume and always balance out your sugar intake with a healthy protein.
Also, make sure you’re getting in enough vegetables and fruits to round out your health-
http://www.healthdigests.com/10-foods-high-in-protein/

Top fitness benefits you may be unaware of

The benefits of regular exercise

Getting fit through a program of regular exercise has numerous benefits for your body and mind. However, there are also many little known health benefits too, including better hearing, focus and even sex drive. Here's our guide to some of the benefits of exercise that are not so well known.

Slimmer thighs, firmer muscles, more energy and a healthier heart are all pay-offs you’d expect from getting fitter – but here are seven benefits of improved fitness that you may not have thought of...

Better hearing through exercise

A study at Miami University found that cardiovascular training improves your hearing in the short term and helps to preserve it in the long term. Other studies have found that the least fit people tend to have the worst hearing – and that’s even taking into account the number of exercisers blasting their ears with iPods...

More creativity from working out

Brand new research from Rhode Island College suggests that aerobic exercise can kick-start your creativity – and keep your brain cells tingling for a couple of hours afterwards. Activities that are ‘no-brainers’ and don’t require you to put in too much thought are best – so pick running or swimming over rock climbing or doubles tennis. Also, don’t go too hard, as the best creativity boost comes from exercising at a comfortable pace.

Higher libido from exercise

Yes, being fit helps to improve your sex life! A study that looked at 8,000 women aged 18 to 49 found that in women who exercise three times a week, 40% report greater arousal, 31% have sex more often and 25% find orgasm easier to achieve. Researchers at the Harvard School of Public Health involving 31,000 men found that men who are physically active have a 30% lower risk of erectile dysfunction than men who do little or no physical activity.

Better quitting power through exercise

If you are trying to kick your smoking habit, research suggests that exercise might help. A study in the Archives of Internal Medicine followed 281 sedentary female smokers, who were otherwise healthy, in their efforts to quit. The study found that smokers who take part assigned exercise sessions are twice as likely to quit and stay cigarette free compared to those who don’t do any exercise.

Deeper sleep after exercise

Being active during the day can help you get more sleep in at night. According to the US National Sleep Foundation, daytime physical activity can help you to fall asleep more quickly and get better quality sleep. Regular exercise can also help sufferers of insomnia to beat their problem. And, contrary to popular belief, recent research from the University of California suggests that even late evening workouts won’t hamper your ability to get to sleep.

More regularity from exercise

Yes, we’re talking about how regularly you go to the bathroom here! An Australian study found that regular exercisers are less likely to suffer from constipation than sedentary people. The boost to your circulation – as well as the actual physical effects of movement – are thought to be the reason for this. There is even a link between high levels of fitness and low levels of bowel cancer – though this may be because fit people are more likely to eat healthily, too.

Better focus through exercising

The very fact that exercise requires planning, application, dedication and discipline means that every time you get your kit on, you are working on your character development, too. For example, a study of people training for a marathon in New York found that regular exercise improves people’s goal-setting, organization and discipline – both at work and in other areas of life.
http://www.realbuzz.com/articles/top-fitness-benefits-you-may-be-unaware-of/
 

What I Eat To Stay Fit and Lean

Homemade Protein Flapjacks

Chocolate panforte

High-energy dessert for a training diet

Panforte is the traditional Christmas cake of Siena. It is deliciously chewy and sticky and is packed with a combination of energy-giving nuts, dried fruit and spices. It can be made with or without chocolate (we prefer the chocolate variety ... of course) and it can be kept for a couple of months if it is kept wrapped in foil in an airtight container.

Panforte is a fantastic energy food for exercise. You can squirrel it away in your cake tin and cut off a piece at a time when the mood takes you — before or after exercise or just when you fancy something sweet — it is nutritious and wholesome and you only need a tiny piece to give you a boost.
You can also be quite flexible with your choice of nuts, spices and dried fruit. Just use any combination you fancy, or whatever you have in the store cupboard. The only stressful part is that you have to work very quickly once the sugar syrup is ready or the mixture stiffens and it is difficult to spread into your cake tin.

Method

1. Heat the oven to 160°C. Grease the cake tin and line it with the rice paper.
2. Put the dried fruit, nuts, cherries, ginger, candied peel, lemon zest, flour, cocoa powder and spices into a large bowl and mix together.
3. Melt the chocolate in a separate bowl over a pan of simmering water, or in the microwave.
4. Put the sugar and honey and orange flower water into a saucepan and on a very gentle heat dissolve the sugar. When the sugar has completely dissolved, bring the mixture to the boil and boil steadily for 2 minutes.
5. Take the syrup off the heat. Combine the syrup immediately with the chocolate and then with the fruit and nut mixture. It will go all stiff but don't worry.
6. Spread it evenly into the tin, push it down with your fingers and bake in the oven for 30 minutes.
7. Cool on a wire rack. Dust with icing sugar when it is cool. Cut with a very sharp knife.

Ingredients

• 3 sheets edible rice paper
• 220g whole nuts — hazelnuts, brazil and/or blanched almonds, toasted lightly
• Zest of 1 lemon
• 75g glace cherries
• 50g crystallized ginger
• 75g good quality candied peel, chopped
• 80g dried fruit
• 70g plain flour
• 2 tbs cocoa powder
• 100g slab of 70% plain dark chocolate
• 1 tsp ground cinnamon
• ¼ tsp each of ground nutmeg, ground coriander and/or ground cardamom
• 1/8 tsp ground cloves
• 115g runny honey
• 100g sugar
• 1 tsp orange flower water
• Icing sugar to dust

Vital Statistics

Serves: Makes a 20cm diameter cake — use a loose bottomed or a spring form cake tin
Preparation: 25 minutes
Cooking: 30 minutes
Difficulty: Relatively easy, but you need to work quickly once you mix the syrup with the fruit and nuts
Good for: ENERGY! Nutritious; keeps for months; good to nibble on pre or post-exercise
Calories (kcal): 454.9
Protein (g): 7.1
Carbs (g): 56.6
Fat (g): 23.2
Fiber (g): 2.5

http://www.realbuzz.com/articles/chocolate-panforte/
 

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