Proteins are the very essential part of our diet. To live a fit and healthy life we have to make sure that we take proper diet which includes all the essential components. Proteins are component of every cell. They are the building block of bones, muscles, skin and blood not only this they are useful in repairing tissues.
To maintain a perfect level of proteins there are some protein snacks which are easy to make or already available in the market.
1) Hard Boiled Eggs
Eggs are rich source of proteins and easily available too. They can be either sliced or eaten with bread just like a sandwich or you can peel them and have it with juice or milk.
2) Tofu Sticks
Tofu sticks are easily available in market in the form of ready to eat foods or you can simply buy normal tofu from market and experiment with new recipe as per your taste.
3) Pumpkin Seeds
Remember how you hated the pumpkin served in your plate; your mother would try all new recipes to make you eat it. That my friend was for your own good yes you heard it right pumpkin is your best friend in terms of enriching our body with proteins for that matter the seeds which we consider as waste are the best part. All you need is to scoop out those seeds wash them, roast it and add salt or sugar syrup (suggested not to use sugar). There you are bowl full of proteins ready in few minutes.
4) Sprouts
Oh! No you open the fridge and find no eggs no tofu, you think you’ll miss on your protein intake not at all, just go into the kitchen and you have the solution to the problem take just soak few green grams (moong dal) overnight and there you are ready protein rich dish with a tint of salt.
5) Yogurt, Milk and Soymilk
One cup soymilk provides you with 8gms of protein, 100gms of yogurt have 6gms of protein. To make these more interesting you can prepare smoothies, shakes etc to enhance the taste. Various flavored yogurt are available in the market so ready protein content easily available.
6) Nuts
Nuts taken in any form roasted or simple has rich protein content. Peanuts (7g), Almonds (6g), Pistachios (6g), Flaxseed (5g), Mixed Nuts (4g). So get going and fill up your shopping basket with those protein rich nuts.
7) Beans (Mature Soy Beans)
Ever wondered why your hair are turning dull day by day one of the reasons may be deficiency of protein in your body how do we curb this problem? Well you need not make any extra effort just increase the intake of green vegetables especially Beans and see the change in few months.
8) Cheese
You may think wow cheese that’s easy lets order a pizza with extra cheese and a cheesy dip but my friend hold your horses right there it’s good to have cheese intake for protein but the cheese is best if its low-fat in any form. Low fat or Non Fat Mozzarella cheese are high in protein. Various Low-Fat Cheese has 8-10 (g) of protein unlike the Full Fat cheese which has only 1g per 20 calories.
9) Fish
Good news for fish lovers sea food though considered as the rich source of protein but the protein that little fish gives you is much more than the big brick of cheese. Tuna, Salmon, Halibut, Snapper, Perch, Flounder and Sole are a few amongst many fish kinds which gives you as much as 22g of protein of every 100g.
10) Chicken and Turkey
Yes that little birdy do play a vital role in protein intake. If you are a non-vegetarian turkey and chicken are your delicious way out with protein intake.
11) Oats
If you have oats in your breakfast you are on a right track Oats have replaced corn flakes, bread butter. Nowadays many flavors are available to avoid that monotonous taste.
12) Wheat Germ
The germ is the most nutrient part of wheat germ which includes notable amounts of plant-based protein. You can use it to add more protein boost to your oatmeal, shakes and pancakes and enjoy.
13) Green Peas
Where most of the green vegetables are not a rich source of protein subzero green peas contain quiet a good amount of protein. It’s more interesting to know that it helps in curbing the craving for junk food.
14) Avocado
A half Avocado contains 2g of protein in it. You can mix it with the salad made of fruits and include a lot of avocado hence enrich your body with more protein.
15) Multi Grain Bread
Multi Grain Bread are easily available in your nearest grocery shop so go ahead and replace your white bread with a multi grain and add multi protein to your health.
16) Peanut Butter
Though many kinds of nut butter are available in the market but pea nut butter is considered to be a great source of protein in it. No extra efforts just go and shop for one today and replace your ordinary butter with one.
Feeling cold…?
Try this very low calorie Recipe for instant warmth and marvelous taste…
Mushroom Oregano Soup
Ingredients
-1 cup chopped mushrooms
-1 tsp cornflour
-1/4 cup low fat milk ,
-1/2 tsp dried oregano
-salt to taste
For The Paste
1 cup chopped mushrooms
1 cup low-fat milk
Method
For the paste
- Put the mushrooms and milk in a deep non-stick pan, mix well and cook on a high flame for 4 to 5 minutes, while stirring occasionally.
- Allow the mixture to cool completely. When cooled, blend in a mixer to a smooth paste. Keep aside.
How to proceed
Combine the cornflour and milk in a small bowl and mix well. Keep aside.
- Heat a deep non-stick pan, add the prepared smooth paste, mushrooms and 2 cups of water, mix well and cook on a medium flame for 6 minutes, while stirring occasionally.
- Add the cornflour-milk mixture, oregano and salt, mix well and cook on a medium flame for 7 minutes or till the mixture slightly thickens, while stirring occasionally.
- Serve hot.
Nutrient values per serving
Protein: 2.9 gm Energy: 32 cal
Carbohydrates: 4.9 gm
Invisible Fat: 0.2 gm
Fibre: 0.4 gm
Calcium: 95.5 mg
Remember…how our moms used to show their love and concern…specially while going to school? Many of you have guessed it right..!
Almonds- The Power Packed Food
Yes, a handful of almonds…soaked overnight and peeled and placed in a bowl next to our glass of milk..!
Our moms knew that almonds are good as they make our brain sharp, that’s true.., but almonds are not only good for brain cells, they also have many other health benefits…
A handful of almonds a day is a quick way to stay healthy.
Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.
Eating about a handful of almonds a day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium and potassium. Additionally, almonds are a significant source of protein and fibre, while being naturally low in sugar. There are 120-130 calories in 20 almonds. While many of these calories come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind…so no worries..!
Almonds are excellent for Heart Health…
Eating almonds, may reduce the risk of heart disease. Many of the nutrients in almonds help contribute to good heart health. For one, almonds are rich in magnesium, which is critical in preventing heart attacks and hypertension. Several clinical studies have also shown almonds can be effective in reducing bad cholesterol and preserving healthy cholesterol, which plays a major role in heart health.
Almonds in Weight Loss And Maintenance-Your Major Concern…
Nuts, like almonds, are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won’t have the urge to overeat. Magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings. Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack. Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended one handful.
Other Health Benefits…
Almonds may also promote gastrointestinal health and even combat diabetes. The high fiber content of almonds gives them pre-biotic properties, which contributes to health in the gastrointestinal tract. Pre-biotics are non-digestible food substances, which serve as food for the good bacteria in the intestinal tract and help maintain a healthy balance. Diet incorporating nuts, such as almonds, helps fight diabetes even without significant changes to weight, physical activity or caloric intake.
Now the Biggest Question is…Soaked or Raw or Roasted Almonds, which form is better?
Almonds are available in a variety of preparations and it can be tough to know which is healthiest. Raw, unsalted almonds are a safe bet, but some people prefer the roasted taste. Both raw and roasted almonds pack a high dose of nutrients and minerals. Raw almonds have more naturally occurring beneficial fats, as some are lost in the roasting process. Dry roasted almonds have the same amount of calories as raw almonds, while almonds roasted in oil contain slightly more calories…
So, choose this healthy power packed snack, stay healthy and LIVE LIFE MORE…!
Decades of research into physical activity has proven that people who are usually inactive can improve their health and wellbeing by becoming even moderately active on a regular basis, and that physical activity need not be strenuous to achieve these health benefits.
Health Benefits Of Exercise
The health benefits of changing your diet will be enhanced if you can also change other aspects of your lifestyle, such as incorporating exercise into your weekly routine and learning to relax and giving your body time to recover from the daily stresses of modern living.
Exercise Helps in Weight Loss
Exercise is more than just pounding weights or strenuous keep-fit classes at the gym. Regular physical activity helps the circulatory system deliver oxygen and nutrients around the body and the removal of toxins and waste products. It also improves the condition of the skin, reduces the rate of bone loss, the risk of heart disease, high blood pressure and diabetes. Even regular moderate exercise helps elevate feelings of depression and anxiety, control weight and build and maintain strong and healthy bones, muscles and joints.
Exercise stimulates the production of endorphins, chemical substances produced by the body that make you feel happy and exhilarated. So exercising is not only good for you in general but it also makes you feel happy too!
Ideally, you should engage in moderate exercise for 30 minutes every day; this can be done in one go or divided up into a few manageable sessions. In addition, try to include in your exercise regime two or three times a week, aerobic exercise sessions such as swimming, cycling, brisk walking or running. Exercise need not mean the same thing to everyone. Not everybody has the time or inclination to take part in a vigorous exercise programme. A moderate amount of physical activity can be achieved in a variety of ways.
Select activities that are enjoyable and fit into daily life. Moderate exercise includes taking the dog for a walk, using the stairs or going for a walk in your lunch hour. The important thing is to do it on a daily basis and to combine it with a balanced diet of proteins, complex carbohydrates, fibre, vegetables and fruit.
To avoid soreness and injury, an increase in physical activity should start slowly and gradually build up to the desired amount to allow your body time to adjust. People with chronic health problems such as heart disease, diabetes or obesity should consult a doctor before starting an exercise programme.
How Can LiveLifeMore.com help ?
All of our personalized workouts include the right blend of cardio (aerobic), strength training, flexibility & relaxation exercises. And, our workouts truly are personalized and customized for you!
Personalized Programs
Motivation, Encouragement and Accountability
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More Variety – Less Boredom and Burnout
Exercise Details & explanations
The Right Exercise Program For You
Optimal nutrition is different from nutrition in the sense that nutrition merely prevents deficiencies, where as optimal nutrition can promote vibrant health and prevent degenerative disease. Optimal nutrition goes well beyond RDA (recommended daily allowance), correctly implemented, it has power to decrease the incidence of heart disease, cancer, stroke etc. It can increase work productivity, lower health-care costs, save marriages, increase intelligence, prevent birth defects and increase the quality and length of life.
In addition to it, Integrated system of Healthcare is a unified best possible combination of modern medicine & diagnostics, age old systems of Naturopathy, Yoga & Ayurveda (the ancient Indian system of medicine) which has classified the human bodies into three basic types, namely Vata type body, Pitta type body and Kapha type of body. Our programs integrate Optimal Nutrition with the type of body you have, in accordance to Ayurveda. This method has worked wonders in a number of our clients.
Proteins are the very essential part of our diet. To live a fit and healthy life we have to make sure that we take proper diet which includes all the essential components. Proteins are component of every cell. They are the building block of bones, muscles, skin and blood not only this they are useful in repairing tissues.
