Tag: Protein

Raw foods like fruits, nuts and vegetables have been a part of our diet since ages because they are naturally tasty and healthy. They are satiating, so less is more. They are gentle on the digestive system and reduce heartburn, gas, indigestion and constipation. Lower number of free radicals lowers your risk of cancer. To top it, they are also easy to prepare and clean up after!

Studies show that protein consumption post workouts doesn't improve muscle anabolism. Instead it may result in poor protein digestion and fat deposits. Consume low calories post workouts, preferably as whole foods. The actual 'window' is every 2-4 hrs, when you consume small meals through the day to help your body recover and sustain muscle mass.

Create a balance by choosing multiple food groups with smaller portion sizes. Most people should aim to get at least 20 gm protein for breakfast, more if you are male or very active. Include fiber and fat to stay full. Use a hunger scale to determine the correct portion sizes and control your calorie intake. Stay hydrated with fluid. Squeeze lemon in water to add flavor.

Keep moving and stay active to burn more calories. Eat small meals every 2-4 hrs. Consume ‘healthy’ fats and drink cold water to increase your calorie burning potential. Weight training ensures fat burn during and after exercise. Include hot spices in your diet to boost metabolism. Increase protein as the body consumes more calories to break it down.

Plants proteins offer more vitamins and minerals than animal proteins and have lots of fiber, that controls blood sugar and keeps digestive tract healthy. They contain less fat and little to no cholesterol. Beans of all varieties, lentils and nuts are great sources of these proteins. Add protein rich mushrooms topping in pizza and include broccoli in everyday dishes.

Unsaturated fats help improve blood cholesterol levels, ease inflammation and stabilize heart rhythms. Polyunsaturated fatty acid prevents atherosclerosis, lowers blood pressure, improves lipid levels and reduces cardiovascular risk. Eating at least 2 servings of fish per week reduces risk of stroke by 50%. Also include grains and nuts to your diet.

Brain fog is not a natural part of aging. Poor quality or less hours of sleep, protein deficiency, constant long term stress or digestive imbalance can cause inflammation and hormonal imbalance leading to brain fog. Eat good fats rich in omega-3s like flax seed and coconut oil and supplement with quality probiotics. Avoid problem foods like dairy, eggs and wheat.

1. Blend 1 cup strawberries, 1 banana, 1 cup unsweetened milk, 1/4 cup vanilla protein powder and blend until smooth. Top with 1 tbsp chia seeds, 1 tbsp sunflower seeds, 1 tbsp pumpkin seeds and 1 tbsp goji berries. 2. Blend 1/4 cup avocado, 1 banana, 1 cup strawberries, 1 tbsp flaxseed and 150 ml milk. Layer with granola, nuts and hemp seeds and enjoy.

Pack in proper portions of protein, fat, vegetables, fruit and a healthy treat/snack in their lunch box. Ensure lunch and snacks are nutritious to keep them going all day long. 4-8 year old kids need 1250-2000 calories a day. Treat 9-13 year old's needs equal to an adult's. Keeping things ready over the weekend helps packing a lunch easier on weekday mornings.

Lentils are rich in protein, essential minerals and B-vitamins and also contain a ton of fiber. Beans also have a great source of fiber. Nuts are high on protein, fiber as well as healthy fats like omega 3’s. Yeast is a great source of Vit B, protein and fiber. Quinoa has complex carbs and anti-oxidants while chia seeds are rich in zinc and phytonutrients.

The body uses the amino acids in protein to build and repair body cells and tissues. Vitamin C helps wound and tissue repair via its role as a co-factor in collagen production and Vitamin E helps ensure optimal wound healing. Vitamin A promotes wound healing by improving fibroblast differentiation and Zinc helps wound healing by healthy cell division.

Avoid sugary snacks and refined carbs as these hinder weight loss and damage skin. Ensure a healthy, protein rich breakfast and stay well hydrated to reduce hunger pangs. Whole fruits and vegetables are ideal snack options to stay healthy. Munch on protein rich seeds and nuts, they help burn fat. Stay hydrated, this reduces hunger cravings.

Look for protein bars that contain nuts, nut butters, dried fruits, raw sugar, hemp/whey/egg/ pea protein sources and cold processed ingredients. Avoid bars that contain strong isolates, concentrates or Hydrolyzed Protein, vegetable oils, puffed rice, wheat crisps, artificial sugars and sugar alcohols. They can aid weight gain rather than reduce it.

Pre-heat the oven to 375 degrees. Cut the avocado in half and take out the pit and a little bit of its surrounding to enlarge the pit area. Create a bowl with aluminum foil and place the avocado in it. Crack the egg into the pit of the avocado. It’s normal for the egg to over-flow onto the top of the avocado. Season to taste with salt and pepper and bake for 15 min.

Protein: Eggs and salmon are always good options. Carbs: Rice and beans are ideally, requirement is based on your volume. Fats: Mono-saturated fats are great for muscle, nuts are a good source. Glycemic Index: Make sure it doesn't spike, keep away processed sugars. Micro-nutrients: Eat nutrient vegetables, fruits and starchy foods.