31 Healthy and Portable High-Protein Snacks

 

Snacks

 

1. Cottage-Style Fruit
Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods! Bananas, mixed berries, and melon are a few Greatist favorites.

2. Beef or Turkey Jerky
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein! This chewy snack is also super portable and keeps fresh for months when packed properly.

3. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds andpistachios. They’re higher in protein than their nutty peers.

4. Pumpkin Seeds
Those orange gourds aren’t just for Halloween. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making it the perfect pre-workout snack!

5. Hard-Boiled Eggs
Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Nut Butter Boat
Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.

7. Deli Rollup
Top 2 slices of deli meat (turkey, chicken, or roast beef work great) with 1 slice of cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

8. Mini Bean-and-Cheese Quesadilla
It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.

9. Shake It Up
When it comes to protein shakes, the combinations are endless, and one scoop can go a long way! Our favorites? The “Protein Creamsicle:” 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth. (Thanks @JCDFitness!). And also the “Star-buffs Shake:” 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended.

10. KIND Bar
We’re not huge supporters of prepackaged bars, but we make an exception for KIND bars. Their classic varieties are a great source of protein thanks to their all-nut base (with around 5 grams per bar), but for an even higher dose of the good stuff, try KIND Plus varieties.

11. Chunky Monkey Shake
It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of chocolate milk with 1 cup of ice for a protein-packed pick-me-up.

12. Easy Oatmeal Raisin Cookies
Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

13. Tofu Sticks
This soybean-based protein bomb isn’t just for stir-fry. When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food—especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.

14. Edamame Poppers
The only thing more fun than how much protein you can get from a serving of edamame (one cup offers about 17 grams of protein!) is getting to eat these little beans out of their bright green pods. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

15. Hummus Dippers
How’s this for an unconventional use of a travel coffee mug? Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

16. Soy Milk Smoothie
Time to take a break from the moo-juice. While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in other categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).

17. Portable Cheese Platter
Who doesn’t love a classy cheese plate? Make yourself a mini plate with a cheese stick (or 2 slices of cheese), 2 whole-grain crackers, and a few roasted almonds.

18. Banana Nutter
Few pairings are more comforting than a classic peanut butter with banana. Simply top a rice cake (brown rice for extra fiber points!) or whole-grain toast with 2 tablespoons of your favorite nut butter and half a sliced banana. Sprinkle with cinnamon for some extra healthy benefits!

19. Silver Dollar Protein Pancakes
Mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.

20. Chocolate Milk
No, we’re not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

21. “Get Greek” Berry Parfait
Imagine sitting on a Greek isle with this snack in hand. Top 1/2 cup plain Greek yogurt with 1/2 cup fresh berries and 1 tablespoon sliced roasted almonds. Now soak in that (imaginary) view and enjoy.

22. Almond Butter Toast Sticks
Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

23. A Little Lentil
We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.

24. Grape-and-Cheese Sticks
Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

25. Perfect Little Parfait
Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

26. Mini Black-Bean Mash Taco
When it’s time to get spicy, try this easy snack fix. Heat 1/2 cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) flour tortilla. Store in a small Tupperware container for easy transport.

27. Gobble, Gobble
Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination is protein-packed!

28. Protein Bar
This one might sound obvious, but hear us out: It’s all about finding the right bar. That means one that isn’t weighed down with not-so-good extras like sugar and unpronounceable ingredients (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein and low-carb bars; meal replacement and energy bars; etc.

29. Overnight Choco-Oats
This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!

30. Recovery Rice Crispies
News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats—Recovery Rice Crispies—from trainer Rog Law.

31. Blueberry Flax Microwave Muffins
Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

Originally published June 2012. Updated July 2014.

http://greatist.com/health/high-protein-snacks-portable

The health benefits of Lime Water

Lime water?

Yes, Lime water! The little green fruit and its sweet juices promote health benefits such as; Weight loss, healthier Eyes, helps fight urinary disorders, promotes healthier skin, a healthier digestion track, and helps with the treatment of scurvy (For those of you who don’t know what scurvy is, it is a disease resulting in the deficiency of Vitamin-C) along with quite a few other health benefits, this little green fruit, while being tasty is also one of the best fruits to ingest.

Lime is commonly consumed in various refreshing drinks, it can also be found in various things such as; sorbets, jellies, jams, and its oils are used in a large assortment of soft drinks and cosmetics.

Find all of your nutritional and bodybuilding information here at www.immortal-nutrition.com!

Limes and Weight Loss?

Limes have a very high citric acid content, and citric acid is a very strong fat burner (Think grapefruit, only limes taste better and have 2 times the citric acid content!). Taking the steps to use lime for weight loss is as simple as adding it to your daily water intake. (I personally take bottles of water to work every day, and inside my desk drawer is a bottle of unsweetened Key-lime juice.) Adding lime juice to just two or three glasses of water throughout your day, can help boost your weight loss if you are on a diet. Lime juice in cold water is a great and refreshing drink, which not only promotes weight loss but cools you down significantly more so than a regular bottle of water would! While being a fat burner, lime juice is also an excellent anti-oxidant. This helps your quest of losing weight by removing the toxins in your body and keeping you squeaky clean and ultimately feeling better over all.

Limes and Skin Care?

Lime juices and oils are exceptionally beneficial to the skin. Lime juice, consumed orally, or lime oil, applied topically, rejuvenate skin. Limes keep the human skin healthy, and shiny, not only does it help fight infections, lime juice also helps fight body-odor due to its high content of vitamin-C and flavanoids. Limes are full of anti-oxidants, anti-biotic, and disinfectants (Which means limes also help with acne!)

Limes and its juices are also known to help eliminate bruises, cure dandruff, and also clean your skin due to its acidic contents, breaking down the old and dead skin cells.

Lime and Digestion?

Limes are delicious, the sweet aroma of a lime usually makes even the driest of mouths drool. The fact that limes can do this, pretty much means you are digesting the lime even before you eat it, due to the fact that your mouth is already filling up with digestive salivas. (So in a sense, the more you drool, the faster you break down food!) After you’ve stuffed yourself, your stomach acids and the acidic content of the lime finishes the job, but because of the high acidic content, your stomach doesn’t have to work as hard to break down the food!

Limes and Eye Care?

Limes and their anti-oxidant properties help protect your eyes from aging, and macular degeneration. The flavanoids from the lime, also help protect them from infections! (Whats a flavanoid? These little guys are more like the cavalry to white blood cells, they help your body fight off infections, inflammation etc.)

Limes and Constipation?

The high acidic content found in a lime helps clear the excretory system by washing and cleaning off the tracts (Pretty much the same concept drain cleaning agents like drain-o clears and cleans drains!). Then the roughage in the lime is also helpful in eliminating constipation, though it is mainly due to its acid. A natural laxative can be conjured up with lots of lime juice and salt, this is an all natural and safe way to clean your system!

Limes and Your Mouth!

Usually the root causes of gum problems are deficiency of vitamin-C (Scurvy, which gives bleeding and spongy gums) Sometimes, the ulcers and injuries or wounds from bones, hard objects etc. are also the causes. In all of these, limes are once again the little troopers that can help you. The vitamin-C content in limes cures scurvy, and its troopers, the flavonoids, inhibit microbial growth and the potassium combined with the flavonoids help heal ulcers and wounds.

Find all of your nutritional and bodybuilding information here at www.immortal-nutrition.com!

101 Ways to Lose a Pound

diet tips

Diets rarely work…and why? We want to lose weight and we want to lose it fast. Instead of racing to the finish line — whether it be to lose 5 pounds or 50 — try a more tactical and realistic goal. Lose one pound; then repeat. Try one of these tips or try all 101 over the course of a few months for the body makeover you’ve always wanted.

Calorie Burners

One pound is equivalent to 3,500 calories. Mix and match these 500-calorie burning workouts every day for a week, and viola, one pound gone. (Calories burned are based on a 125 pound woman.)

1. 45-minute jog at a 10-minute mile pace

2. 60-minute cycling session

3. 90 minutes on the elliptical

4. 50 minutes on the Stairmaster

5. 70 minutes of resistance training – i.e. lifting weights

6. 45-minute breaststroke swim

7. 45 minute of treading water

8. 2-hour walk at a moderate pace

9. 1-hour Zumba class

10. 2-hour Power Yoga class

yoga

11. 90-minute Pilates class

12. 1-hour Barre class. A new workout craze, these ballet-inspired classes slim and tone the body with pulsing movements that target the core, arms and lower body. 

13. 1 hour of dancing. Head to a studio or round up the girls for a night out.

14. 65 minutes on the ski slopes

15. 50 minutes of cross country skiing

16. 40-minute jump rope session

17. 70-minute fist fight with the punching bag. Word of advice: You may want to break this one up into two sessions to protect the knuckles.

18. 3 hours of shopping. To get the most out of opening your wallet, skip the escalators and hit the stairs like Hayden Panettiere.

19. 50 minutes of hula hooping. Yep, Kelly Osbourne was on to something. The childhood pastime burns 10 calories a minute.

20. 50 minutes of shoveling snow

21. 40 minutes of martial arts

22. 40 minutes on the rock climbing wall

23. A 50-minute beach volleyball game. The sand’s unstable surface helps you burn more calories in a shorter time frame.

24. 60 minutes on the rowing machine

25. 90-minute ride on horse back

26. 90-minute kayak ride

27. 2 ½ hours golfing, but make sure you carry the clubs!

28. 2 ½ hour hike

29. 2-hour round of tennis

30. 45 minutes of jumping rope

31. 60 minutes surfing

32. 2 and 1/2 hours bowling

Food and Drink Swaps

Cut 200 calories each with these food swaps. Make two swaps per day and you’ll drop a pound in a week and a half.

33. Ditch half of your spaghetti for spaghetti squash. It’s only 42 calories per cup compared to 180 calories for the real deal.

34. Skip the burrito and order a taco salad instead.

35. Or keep the tortilla and opt for fish instead of beef.

36. Swap out eggs for egg whites when you’re craving an omelette.

bacon and eggs

37. Love the Starbucks Grande Caramel Frappuccino? Skip the whole milk and whipped cream (which packs in 410 calories total) and order the Starbucks Grande Caramel Frappuccino Light which is only 140 calories. 270 calorie win!

38. Swap out brown rice or quinoa (yes, even the new super food!) which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup.

39. Enjoy fried chicken but without the skin.

40. Love a peanut butter smoothie? Try two tablespoons of powdered peanut butter instead.

41. Satisfy your sweet tooth by swapping two Reese’s peanut butter cups for one mini.

42. Skip the bagel and in favor of whole-wheat toast.

43. Trade in a cappuccino for a regular a cup of Joe.

44. Switch up your ice cream dessert with fresh berries and light whipped cream.

45. Kick the fattening dressings to the curb and in favor of a balsamic vinaigrette spritzer. At only one calorie per squirt, you’ll save hundreds of calories.

Make one of these 100-calorie swaps per day to shed 10 pounds in a year.

46. Swap half of the avocado in a 1/2 cup of guacamole for zucchini.

47. Ditch the 230 calorie-packed hamburger bun for a 134-calorie English muffin.

48. Or opt for the English muffin instead a bagel. A small bagel is at least 250 calories.

49. Take a break from chicken with tofu.

50. Swap out potatoes for cauliflower, which you can eat mashed or roasted. The healthy starch provides a day’s worth of vitamin C.

51. Skip the coffee creamer and ask for nonfat milk instead.

52. We love chips, but three cups of popcorn is just as satisfying. And it’s only 90 calories!

53. Try an open-face sandwich instead one with two slices of bread.

54. Take a break from mayo with mustard. It’s only 10 calories per tablespoon opposed to mayo’s 90 calories.

55. Forget the dried cranberries, which have added sugar, and add a half-cup of fresh berries to top off your salad.

56. When ordering sushi, request cucumber instead of white or brown rice.

57. Skip the cheese on your burger and choose lettuce and tomato instead.

58. Or switch out your beef patty for a veggie burger.

59. Replace a wrap with two low-carb whole-wheat slices of bread.

60. A serving of Snapple Lemon Iced Tea is 100 calories. Brewed, unsweetened iced tea is 0.

61. Skip the croutons in your salad. At about 10 calories apiece, we stack on at least 10 per salad.

62. Instead of a three-ounce serving of steak, try a three-ounce serving of salmon instead. Plus, you’ll get a good dose of heart-healthy omega 3s.

63. Instead of a creamy soup, choose one with clear broth,

64. Put down the soda for a calorie-free glass of water. For subtle flavor, try Hint, a naturally flavored water without sugar or preservatives.

65. Love your chips and dip? Swap the Lays for a handful of veggies.

66. Jump on the kale bandwagon and swap in kale chips for potato chips.

67. Enjoy sweet ice cream, but go for ones made out of goat’s milk or almond milk for half the calories. We recommend La Loo’s Goat’s Milk Ice Cream in dark chocolate.

68. Enjoy your hot chocolate with skim milk and no cream.

69. Skip the cheese straws. Enjoy a white cheddar rice cake.

70. Swap creamy cheese for tomato or veggie-based sauces on your pasta and meat dishes.

71. Switch from pouring your cereal straight from the box to using a measuring cup to cut your cereal calorie count in half.

Alcohol has calories too, you know. Sub three drinks a week for lighter versions to drop a pound a year.

72. Get the same taste of a Budweiser, but for a third of the calories with Bud Select 55.

73. Take a break from Blue Moon Belgian White (a 164-calorie treat) and grab a Miller Genuine Draft, which is only 64 cals.

74. Make your cosmo 100 calories skinnier by mixing a raspberry-infused vodka with club soda.

75. Here’s a double whammy for you. Nitch the 270-calorie screwdriver for a 70-calorie vodka soda.

vodka tonic

76. Swap the coke in your rum and Coke for a diet.

77. Cut your wine calories in half by opting for Chardonnay (the lightest option) as a wine spritzer — equal parts wine and soda water.

78. Out at the bar? Order a water between every drink. You’ll consume half the calories.

79. Instead of a margarita, opt for tequila on the rocks with a lime wedge.

Lifestyle Tips

Some things you do day to day can make a huge difference in successfully losing weight. Add these tips, curated from some of our favorite fitness trainers, to your daily life and see big results.

80. “Cut out one thing at a time. I know it’s tempting to undergo a complete diet overhaul when resolving to shed fat, but the pounds are much more likely to stay off if you take the process slowly. Stick to changing behaviors slowly. Instead of cutting out all junk food completely, maybe have it only after a workout.” — Peak PerformanceTrainer Sohee Lee

81. “Spend time around like-minded people. If you want to really lose weight and keep it off, you need to spend time around people who will support your goals, not sabotage you. Whether they’re food pushers or unintentionally influencing your bad behaviors, those who don’t have your best interests in mind will ultimately drain your efforts and steer you down the wrong path.” — S.L.

82. “Slow Down. An attitude of gratitude goes a long way in helping to fully digest your meal. While eating, put your fork or spoon down in between bites and take your time. Your body needs some time to register that it is full and if you just inhale your meal, you’re likely to overeat.” – Jennifer Galardi, fitness and nutrition expert as well as the founder of livWhole Inc.

83. “Guzzle water before your meal. While it’s not recommended to drink much while you are eating, having a big glass of water about 10-15 minutes before your meal may clear up confused signals. Often times we are not really hungry but dehydrated.” – J.G.

84. “Cut the crap. Right now, take a look in your cupboard. If you have more than three items with more than three ingredients, clean up your pantry. Limit snacks to whole, natural foods such as almonds, almond butter, fruit, oats, veggies and items with ingredients you can pronounce. The occasional chips are fine.” – J.G.

85. “Keep a food journal. Aside from the benefit of being able to see your food habits in order to  improve them, keeping track of what you eat also tends to make people naturally eat healthier.” — Peak Performance Trainer Jessi Kneeland

86. “For added benefit, share your food log. Have an accountability partner – someone who is also trying to lose weight perhaps – and email each other your food and exercise logs daily. This may seem embarrassing, but when letting yourself down isn’t enough of a motivator to stay on track, often letting someone ELSE down is.” — J.K.

87. “Find an eating schedule that works for you every day, and stick to it. Some people do best eating three large meals each day, others feel most energized with six small meals. Find a schedule that fits into your life and makes you feel good, then make it consistent, even on weekends.” — J.K.

88. “Eat more veggies. Prioritizing veggies is a sure-fire way to feel full while dialing back on overall calories.” — J.K.

89. “Replace ‘end of the night’ snacking habits with something else that feels self-nurturing – reading, journaling, meditating, taking a bath, listening to music, massaging lotion into your skin, foam rolling, or even preparing food for the next day can all make you feel relaxed and well taken care of without calories.” — J.K.

90. “Always carry healthy snacks with you. Non-perishables like nuts, dried fruit, protein bars, even veggie sticks and peanut butter or hummus will keep you from hitting the vending machine, or getting so hungry you order a huge lunch or dinner later.” — J.K.

91. “Take a good probiotic daily. Having a healthy digestive tract means you get to absorb more of the nutrients from your food, plus it helps prevent bloating and constipation, both of which can make you hold extra water weight.” —  J.K.

92. “Begin a walking regime. Take some time to simply walk around the block, or if you live in an urban area, to your destination. All those little steps can add up to some big mileage.” –  J.G.

93. “Increase your non-workout activity levels. Try adding bike rides to your day, take the stairs, and move as often as you can.” — J.K.

94. “Add fasted cardio before breakfast.  A low to moderate intensity steady-state cardio session on an empty stomach is a great way to burn fat without impairing recovery.” — J.K.

95. “Keep a fitness log. Following and tracking your fitness program is key to seeing progress. Seeing your intervals, speeds, weights, reps, etc go up from week to week is motivating and empowering, plus it ensures you’ll work smarter and see better results.” — J.K.

96. “If your lifestyle or career includes a lot of socializing out at dinners or drinks, start scheduling workout ‘dates’ with friends, co-workers, or even clients. Replacing a happy hour with a spin class is a huge fat-loss win, plus you’ll surround yourself with like-minded people, which will help you stay on track.” — J.K.

97. “Combine your resistance training with short bursts of high-intensity cardio to increase your post-workout calorie burn. Try doing one set of a lower body exercise (like lunges) followed by an upper body exercise (like push-ups) followed by a 60 second “hill sprint” or 20 burpees. Repeat 3-4 times, then move on to a different set of lower/upper exercises, with the same cardio burst.” — J.K.

98. “Find a hill. Now sprint. Then slowly jog or walk back down and sprint up again. Hill sprints are notorious for scorching the fat off your lower body – and what’s more, they go by much quicker than leisurely jogs.” — S.L.

99. “Watch the sugar. The more sugar you consume, the more you’ll crave. I’m not saying you should cut out the sugar completely (though that may not be a terrible idea), but you should save it for special occasions.”  — S.L.

100. “Get your zzzz’s. Sleep is necessary for the body to repair and restore itself. Numerous studies show it is a crucial factor in weight loss and health.” –  J.G.

101. “Sometimes even sleep is not as restful as it can be. Try a guided relaxation practice, such as Yoga Nidra, to ensure your body moves into a state of deep rest and repair.” –  J.G.

Read more: http://www.dailymakeover.com/trends/body/101-ways-to-lose-a-pound/#ixzz316SVChMF

6 Of the Best Foods to Eat After a Workout

6ofthebest

You might not always feel hungry immediately after a workout, but no matter what type of exercise you do, whether it’s cardio or strength training, your body needs to refuel; it needs calories and nutrients to restore muscle glycogen and begin the muscle repair process. It is better to depend on whole foods instead of supplements because they are digested more easily by the body and contain essential nutrients that you need. You should choose a snack that is balanced in protein, carbohydrates, and fat. Read the list below for some ideas on the best foods to eat after a workout:

1) Chocolate Milk

Low fat chocolate milk contains all of the nutrients you need to recover. After drinking some, your body will feel good as new.

2) Juice and an Egg

Aim for 100% juice without tons of added sugar. Orange juice is a good choice because it is rich in vitamin C. An egg provides the perfect amount of protein that you need after working out.

3) Peanut Butter and Graham Crackers

These are a convenient, healthy snack for you to pack with you when you work out. You will get plenty of healthy fats, carbs, and protein with just two tablespoons of peanut butter and four crackets.

4) Yogurt

This is one of the best foods to eat after a workout! A portion of yogurt will provide you with calcium and other beneficial vitamins and minerals. It also contains good amounts of carbs, protein, and fat that will reenergize you. Yogurt also contains probiotics, which are the helpful bacteria that fight against infections.

5) Fresh Fruit Any type of fresh fruit is great as a post-workout snack. They contain a decent amount of nutrients to replenish your body. You can pair fruit along with a protein rich snack for extra nutrients.

6) Hummus and Pita. This is a great carb/protein combination. Hummus provides you with both carbs and protein. A whole wheat pita contain plenty of energy rich carbohydrates that will keep you energized for hours.

If you weren’t sure what the best foods to eat after a workout are… now you know and can try them all! They can all be switched around with other healthy foods if you don’t prefer an item. Remember to always drink plenty of water along with your snack to feel even more energized. Without energy and water after a workout, your body won’t be able to function properly.

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6 Reasons You’re Not Seeing Results from Your Workouts

When you decided to make fitness a priority, you were pumped. For the first few weeks or even months, things were cooking. You were feeling great, looking slimmer, and totally on your way toward a fitter you. And then… stagnation. But don’t let that plateau discourage you! As cheesy as it sounds, this is actually a great opportunity to reassess and reset your plan. Here’s what you might be doing wrong, and how to fix it ASAP.

—Amy Roberts, National Academy of Sports Medicine Certified Personal Trainer

You’re doing too much of the same thing. It’s awesome to find your fitness passion, whether it’s indoor cycling, Zumba, barre classes, or running. But if that’s all you do, you’re going to get very good at it…and then any body changes you were making will drop off. Luckily, there’s an easy fix: Try something new! And be specific about it—if your goal is more muscle tone, add some strength workouts. Or if you want to improve your flexibility, give yoga a go. “If you want what you don’t have, you have to do what you don’t already do,” says Tampa-based personal trainer Aimee Nicotera.

You’re not challenging yourself enough. More and more, studies are showing that the intensity of a workout matters more than its duration when it comes to weight loss. As mentioned above, your body adapts quickly to the same routine, and this includes marathon steady-state sessions on the elliptical or long even-keeled runs in the park. Instead, try mixing it up with a different form of cardiorunning intervals, or high-intensity interval training. The same intensity concern also goes for strength workouts done with too-light weights—in order to tone muscles,you have to lift heavy. There’s one caveat here, though; not every lifting session should be to your max potential. By alternating workouts between light, medium, and heavy days, you’ll get the best toning results.

You’re overeating for your calorie burn. It’s a common oops. Your heart rate monitor says you burned 800 calories in your boot camp class, so there’s no harm in stopping by the smoothie shop afterward. The fact is, calorie burn, even on that fancy watch, is often overestimated. Beyond that, you need to keep yourself at a calorie deficit if your goal is weight loss (even if you’re looking to “tone up,” you still want to aim for this deficit, because body fat is often what’s keeping your muscles from showing through). Make a more conscious effort to clean up your diet and watch your portions, and remember that liquid calories count. One trick to keep you mindful of your nutrition: Eat every meal and snack sitting down, savoring each bite. People often forget calories consumed on the go.

MORE: Can the Gym Make You GAIN Weight?

You’re overtired or overstressed. Working out and eating well are only two parts of the equation. If you’re not sleeping enough or you’re really feeling the pressure at work, your body isn’t going to adapt as well to the positive influence of exercise. Sleep is essential for muscles to heal after a tough sweat session, and stress can wreak havoc on your hormones, training your body to retain fat. Try to get a minimum of seven hours of sleep by treating bedtime as an unbreakable appointment, and look forways to manage stress whenever you can.

You sit around too much when you’re not at the gym. I’m sure you’ve heard about “sitting disease” and how it’s worse for us than any number of evils (smoking, eating fast food, drinking—pick your poison). And it’s so much harder to avoid, given that so many jobs require hours at a desk. Getting in regular workouts is an excellent first line of defense, but research shows that people who are more active—not just at the gym, but in life—are thinner and fitter. So if you notice you’re on your butt for hours at a time, it’s time to start some new habits. Get up to go talk to coworkers in person, pace (or at least stand) when you’re on phone calls, get in a walk to get your lunch, take the stairs, opt for a standing desk… Bottom line: Spend more time on your feet.

You’re too hard on yourself! Another thought to consider: Perhaps it’s not your results but your expectations that are a little off. So many people have a set idea of what they think the scale should say, that they only see disappointment when it’s not going down at the pace they want. Or they get so focused on one “problem area” that they ignore other positive progress. Bodies lose weight and shift composition at different paces, and (unfortunately) you can’t get your upper arms to tone up independent of the rest of you. Revel in the other victories you might be ignoring. Have you been sleeping better since you started working out? Is bounding up the stairs or lugging in the groceries that much easier? Have you taken time to notice that your favorite jeans are fitting a little better? Do you just feelbetter than you did before beginning your routine? Yep, I thought so.

SOURCE: http://www.womenshealthmag.com/fitness/workout-tips-for-women?cm_mmc=Newsletter-_-1678098-_-04282014-_-6ReasonsYoureNotSeeingResultsfromYourWorkouts_Hed

The 14 Best Things To Eat After A Workout

1. Eggs

Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and areone of the few foods that naturally contain vitamin D. Also, don’t let the Rockymovies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

Get 12 easy egg recipes here.

2. Quinoa

Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

Get 32 fun quinoa recipes here.

3. Orange Juice

Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

4. Kefir

Kefir

Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

Get a recipe for a banana-kefir smoothie here.

5. Bananas

Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

Salmon

Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

Get this recipe here.

7. Blueberries

Blueberries

These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus

Whole-Grain Pita and Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

Get this recipe for parsley hummus here.

9. Dried Fruit and Nuts

Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

Get a recipe for garlic-and-thyme-roasted sweet potatoes here.

12. Kiwi

Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients.

13. Water

The 14 Best Things To Eat After A Workout

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING

Most Important: Eat SOMETHING

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working outgoes a long way.

SOURCE: http://www.buzzfeed.com/moerder/the-14-best-things-to-eat-after-a-workout