High Protein Recipes Without The Meat

Protein is an incredibly important ingredient in anyone’s daily diet. According to WebMD.com:

“Protein is an important building block of bones, muscles, cartilage, skin, and blood.”

If you’re looking for easy ways to increase your protein intake, the first thing that comes to mind may be adding extra meat portions to your diet. However, there are other ways you can include protein in your breakfast, snacks, and lunches.

1. No-Bake Mint Chocolate Cookies

It doesn’t matter how much effort you put into boosting your healthy-eating habits. There’s very little that can stop the cravings associated with cookies. If you want to indulge in a delicious treat and get your protein fix at the same time, try the low-sugar, no-bake version, mixed with your favorite protein powder. What’s more, because they use protein powder instead of flour, they’re completely free of gluten. You will need:

3 quarters of a cup of whey protein powder – chocolate flavor
half a cup of unsweetened cocoa
1 tsp. of vanilla extract
1 tsp of peppermint extract
6 tbsp. of coconut oil.

Altogether, these cookies will amount to 104 calories per serving, as well as 5g of protein, 3g of carbs, and 9g of fat.

2. Blueberry and Lemon Cake

Another way to enjoy a sweet treat is with protein-high blueberry and lemon cake. Made with lemon for an extra kick, you’re sure to forget about the other temptations that beckon you throughout the day. What’s more, according to Medical Daily:

“Blueberries contain antioxidants, which work to neutralize free radicals linked to the development of cancer, cardiovascular disease, and other age-related conditions. These little powerhouses provide tasty ways of staying healthy.”

To make them, you will need:

3 quarters of a cup of Stevia or coconut sugar
1 cup of almond flour
3 large eggs
2 tsp baking powder
2 tbsp coconut flour
1 small lemon
Greek yogurt – nonfat
3 quarters of a cup of blueberries
Altogether, each serving comes with 140 calories, 13g of protein, and 12g of carbs and 5g of fat.

3. Vegetable Soup

Soup often suffers from a bad reputation when it comes to protein, but that doesn’t have to be an issue. Many stews have a great deal of protein within them because they use a lot of meat, but vegetarian options can be brimming with protein too. This vegetable soup has a lot of great ingredients that are known for their amazing protein input, such as mushrooms, spinach, chickpeas, and quinoa. According to BBCGoodFood.com:

“Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source.”

To make this soup, you’ll need:

1 large onion
1 cup of quinoa – uncooked
2 Tbsp of grapeseed oil
vegetable stock
2 carrots, peeled
8 oz. mushrooms
15 oz. of garbanzo beans
1 cup of baby spinach
2 cups of egg noodles
1 cup of cherry tomatoes
Parmesan cheese
2 lemons

In total, this meal should provide you with around 403 calories a serving, 18g of protein, 63g of carbs, and 10g of fat.

4. Pea Protein Pancakes

Thick, fluffy, and without gluten, soy and eggs, these pancakes are built on a foundation of pea protein. The flavor comes mainly from the coconut and bananas added in. For a touch more protein, you can even top with peanut butter. To make them, you’ll need:

1 scoop of pea protein
1 banana
Half a tsp of vanilla extract
Cinnamon
Coconut flour
Chia seeds
Almond milk
1/3 cup of buckwheat flour

One serving provides 288 calories, 19g of protein, 40g carbohydrates, and 7g fat.

How The Search For Motivation Is Keeping You Stuck

If you’re laboring under the belief that insufficient motivation is keeping you away from your ideal body, you may need to look deeper. When speaking to experts, you’ll quickly find that one of the most common issues that people claim to suffer from in fitness stagnation is finding the motivation to meet their goals. However, the truth is, the problem has very rarely to do with motivation, and more about actually getting the hard work done.

Motivation is supposed to be the secret to doing just about everything. It’s easy to pinpoint those moments when you feel the most motivated, when you wake up feeling fresh and ready to take care of business. According to the Psychology section of About.com:

“Motivation is defined as the process that initiates, guides, and maintains goal-oriented behaviors. Motivation is what causes us to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.”

However, if we’re to be honest, most people don’t wake up feeling incredibly motivated every day. In fact, motivation happens somewhat rarely, and only for certain periods of time.

It’s What You Do That’s Important

When you’re first getting started with a new health or fitness regime, getting motivated can be easy, you focus on getting stronger, and better. However, as that motivation starts to wane what was once simple starts to get tougher and it feels like you don’t have the will to get anything done. By learning to control your action through force of habit, you will be able to return more quickly to your beneficial ways of doing things, ensuring that you don’t return to the body and the habits you have left behind.

The truth is, when you lose your way during a fitness regime and allow yourself to avoid going to the gym a couple of times a week, or give up on healthy eating in favor of having an extra slice of cake, it’s not motivation that you have to blame. Instead, you should be thinking about your lack of action. Good habits that are supported by regular behavior and plans are the best way to keep you going strong. According to ImpossibleHQ.com says:

“Motivation comes and goes however it wants. It might not last to the end of the week, end of the day, or even the end of blog post you just read. It’s fleeting.”

Motivation Improves With Focus

The more you push yourself to do something, the better you will become in doing it. The better you get, the better you will feel about yourself, and the more motivation you will have at your disposal. When you make the extra effort to keep on working hard, do your exercises every day and track your nutrition, good things can happen. Bodybuilding.com advises that:

“No matter what we do in life we will not achieve the success we want unless we work at it day in and day out for months and months. The same goes for your exercise programs.”

The more consistent you are, the more positive results you will see. The more positive results you see, the more motivated you will be to be consistent. When you want to improve the health and fitness aspect of your lifestyle, it may be that discipline outweighs motivation for a truly effective and beneficial driver. Whereas motivation cannot produce discipline, often, the discipline of sticking to a routine will result in increased motivation as a common side-effect. The hard part is simply forcing yourself to keep pushing forward, even when the weights seem heavier than usual.

Why Should You Use Organic And Raw Protein Supplements?

Choosing to use organic, raw protein as an additional factor in your daily diet is an effective choice for those hoping to build muscle. It’s generally understood that utilizing raw and unprocessed ingredients is far more beneficial than the alternative, as you can access more nutritional value this way. What’s more, most experts suggest that it is better for you to prepare your own ingredients at home, than to buy pre-made solutions. Raw and organic protein supplements are also an ideal choice for vegetarians, vegans, and those with sensitive stomachs, as they are taken from natural resources, and are safe to be used by practically anyone. The Hippocrates Health Institute says that:

“Raw vegan protein powder clearly has some nutritional advantages. It contains high levels of branched-chain amino acids to help boost the immune system and increase the production of glutathione, a natural antioxidant. Additionally, raw protein is absorbed rapidly in the intestines.”

Though adding extra protein to your regular meals can improve the taste, it is also possible for you to create different tastes yourself, as a lot of raw protein supplements are available in a variety of flavors. However, if you’re planning to use proteins completely as a supplement, it’s usually a good idea to stay away from artificial tastes, and instead use the original recipe.

Understanding Organic Protein

Organic, raw proteins offer you a fantastic source of protein, alongside other enzymes and probiotics that can be useful for improving your immune system and making your body more durable. DetourBar.com states that:

“Like carbohydrates and fat, protein is a “macronutrient”, meaning that you need relatively large amounts of it to stay healthy.”

Remember, if you’re using organic, raw protein as a supplement, mix it with your drinks or food, as they can be somewhat tasteless and uncomfortable in texture alone. If you’re just starting off with protein, start out slowly and build up, rather than rushing straight in. Remember also that a lot of protein products come in a number of sizes and shapes. There are protein bars available, shakes, and other solutions ideal for snacks between meals.

Why Use Raw Protein?

Before you jump in at the deep end and decide to opt for raw or organic protein products, it’s usually a good idea to talk to your medical professional. Your doctor or healthcare provider should be able to give you an insight into the nutrients you will need in your body, and what you need to do in order to maintain a healthy balance. If your doctor gives you the green light to go ahead with your protein consumption, remember that you still need to maintain a healthy diet while using supplements. Organic and raw proteins are intended to support a healthy lifestyle, but they cannot ensure you achieve one by themselves. According to Superhumancoach.com:

“Use of protein powder is a fairly common practice for athletes as it helps build muscle mass and strength. When choosing a particular powder, you should consider factors such as source and additional nutrients beyond protein.”

The Benefits of Grains and Sprouts

The process of sprouting has been utilized for hundreds of years in an attempt to make grains and seeds easier for the human body to digest. Using raw and organic proteins usually means consuming sources of protein from grains and sprouts. In essence, sprouting germinates the seeds and brings them back to life, increasing the accessibility of the nutrients within. Typically, sprouted foods are ideal when it comes to improving nutrient and enzyme activity, and the enzymes activated in the sprouting process help to pre-digest the nutrients, making them much easier to absorb.

How To Get Rid Of Belly Fat

Belly fat is the fat that most of us hate the most. We find it incredibly visible and difficult to hide and it is one of the hardest to get rid of as well. To make things worse, we keep hearing news reports that belly fat is one of the most dangerous fats of all, as it sits around our organs. Yet, it feels as if we spend a lifetime doing crunches, yet nothing seems to happen and the fat just doesn’t shift. So how do you get rid of belly fat?

Do the Right Exercises

First of all, we all know that in order to lose weight, we need to change our diet and get enough exercise. However, to get rid of the belly fat, most of us limit ourselves to crunches and situps. Experts state that this is not enough.

“Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture. They also burn more calories than crunches because they work more muscles.”

Some of the core exercises you should do include the side plank, the walkout pushup (with alternating legs lifted if you can manage it) and the alligator walk. The benefits of these types of exercises go above and beyond strengthening your core (which is around your belly area). They also make your more balanced and most will also work on all your other muscles, as you need to engage your entire body in order for the moves to work.

Eat Plenty of Fiber

The reason why belly fat is so dangerous is because most of it is visceral fat. This means it is invisible and sits underneath the skin. Indeed, this means that even skinny people can have belly fat, without even realizing it. There is no diet that attacks belly fat in particular, rather you need to think about changing your entire lifestyle when it comes to your eating habits. One essential element in your diet has to be fiber.

“Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others.”

Fiber is found in many things, such as apples, peas and beans. Alternatively, you can add soluble fiber to a glass of water. However, the best method is to increase natural foods that contain fiber, rather than supplementing yourself.

Motivate With Movies

Movies are incredibly relaxing and fun. In addition, they can also help you to get motivated for more exercise. Getting rid of belly fat is always going to be about moving more, so it is a nice idea that you are also allowed to enjoy something that involves sitting and watching, and still notice benefits.

“Watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).”

Researchers have shown that watching a motivating movie really works. Strangely, it energizes us and makes us want to do the same. This also shows the power of media and how important it is to be critical of what you watch.

Belly fat is both visible and invisible. The invisible, or visceral, fat is incredibly dangerous and the one that actually has to be addressed more than anything. However, the visible belly fat is very annoying as well and something we want to get rid of. Realistically, this is about eating the right things, getting the right and sufficient exercise and, finally, motivating yourself to keep going.