"45 Vegetarian Protein Sources You Should Be Eating" Review

Are you looking for protein sources outside of meat? Here are my favorites from the recent weight loss list "45 Vegetarian Protein Sources You Should Be Eating".

       

EGGS

Eggs are a great source of heart-healthy monounsaturated and polyunsaturated fats and are an excellent source of protein, with 6 grams of the stuff in a single 70-calorie egg.  

Personal Trainer Wisdom: The word vegetarian is defined as "relating to the exclusion of meat or other animal products from the diet". If this is so, why are eggs, which is an animal product, on this list of vegetarian protein sources? My guess is that people still think eggs are dairy (thanks to the lobbyist-influenced version of health, the Food Pyramid)...and dairy, for some unknown reason, is not considered an animal product (which doesn't make sense). Moral of the story: Eggs don’t belong on this list, but, yet again, they have appeared on another vegetarian list. Nevertheless, if you choose to eat an animal protein, I think eggs are the best whole nutritional option after fish and seafood. Like all animal products that cause inflammation, though, you should be mindful of its effect on your body.

EDAMAME

A single cup of edamame contains 17 grams of protein, 8 grams of fiber, and is a great source of heart-healthy fats.

Personal Trainer Wisdom: If you choose a soy product, I believe that this is the only acceptable form. Why? It's whole and unprocessed, of course. I'll admit, though, there is much to debate about the health benefits of soy. To be safe, limit your consumption (think GMOs).

ALMONDS

In just half a cup of almonds, you get 15 grams of protein, 9 grams of fiber, and high levels of calcium, magnesium, phosphorus, and vitamin K. Whether you're eating them raw, using almond flour in your cooking, or adding them to your salad, almonds are one of the easiest ways to get more protein in a meat-free diet.

Personal Trainer Wisdom: Almonds, as well as most nuts, are easy to add to everything. While this article is bragging about its protein and fiber, you should still be mindful of the (good) fat and calories it may add to a meal.

CHICKPEAS

Chickpeas pack a lot of protein in a small package, whether you're adding them to your salad or topping your veggies with hummus. One cup of chickpeas contains half of your daily potassium, nearly 70 percent of your daily iron, and 39 grams of protein — that's as much as you'd get in half a dozen eggs!

BLACK BEANS

 Black beans are a staple in many vegetarian meals, thanks to their high protein and fiber content, with 39 grams of protein and 29 grams of fiber per cup.  

Personal Trainer Wisdom: Most beans are great source of fiber and protein. I add beans to every meal of my day. If you're worried their physical effects on your body, drain and heat them thoroughly to remove as much of the symptom-causing lectin as possible.

 

LENTILS

Filling and easy to incorporate into everything from baked goods to curry, lentils should definitely earn a spot on your grocery list. While a full cup of cooked lentils has only 230 calories, you'll also get 18 grams of protein and 16 grams of fiber.

Personal Trainer Wisdom: Outside of beans, lentils are another big punch of protein and fiber in one bite.

HEMP MILK

Yes, it comes from the same plant as pot. No, that doesn't mean it will give you a buzz. What hemp milk will give you, however, is a great dairy milk alternative with 3 grams of protein and 2 grams of fiber per cup. Make sure your hemp milk is unsweetened, though — many brands add as much as 30 grams of sugar per cup to this normally low-carb drink.

Personal Trainer Wisdom: I also add hemp seeds to my meals for the same nutrition as well.

CHIA SEEDS

With 6 grams of protein and 9 grams of fiber in just 2 tablespoons, you'll be making your favorite food way more filling when you sprinkle these bad boys on top.  

Personal Trainer Wisdom: You can easily add any seed to your meal to increase it's nutritional density. Chia seeds are my favorite. They offer protein, fiber, and plenty of the omega-3 fatty acids!

 

SPINACH

10 ounces of spinach has 8 grams of protein, 6 grams of fiber, and more than 500% of your daily vitamin A.  

Personal Trainer Wisdom: Make Bugs Bunny proud and start eating this leafy protein option instead of your typical lettuce. Try to choose the most nutrient-dense option whenever possible.

 

BRUSSELS SPROUTS

A cup of Brussels sprouts (which is a pretty small serving, considering each individual sprouts' size), has 3 grams of protein, 3 grams of fiber, and more than your daily recommended dose of vitamin C.

Personal Trainer Wisdom: Not a high portion of protein, but a nice addition to any plate. Keep in mind that Brussels sprout tossed with olive oil and bacon may offset these health benefits.

What other vegetarian protein sources are missing from this list?

    Picture Credit:
Zerobelly.com-Are lentils a good protein source?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 45 Vegetarian Protein Sources You Should Be Eating " on MSN.com.

"42 Ways to Beat Your Junk Food Cravings" Review

On a weight loss regiment but can't stop craving junk food? I stripped the top 7 ways to halt the temptation from the nutrition article "42 Ways to Beat Your Junk Food Cravings". Take a look!

       

EAT A PROTEIN-RICH BREAKFAST

Start your day on the right foot and keep those junk food cravings at bay by loading your breakfast with protein. Not only will doing so keep you full for longer than a carb-heavy meal, it can also help slim you down. Research published in the International Journal of Obesity reveals that individuals who ate eggs for breakfast lost 65 percent more weight and reduced their waist measurement by 34 percent more than those who ate bagels instead.

Personal Trainer Wisdom: My Atkins fans are probably jumping in excitement! #ProteinForever #AnimalsAreMyBestFriendWhenICanEatOne Slow down for a moment and dissect what this suggestion really means. Up to this point, most people favor the quick and easy carb breakfast of cereal and fruit (which is a carb overload intending to spike your blood sugar levels and disrupt your ability to lose weight). We can fairly state that this meal is lacking serious nutrition. Where is the healthy protein? Where is the healthy fat?  While I encourage you to add protein to your breakfast, it should still be a plant-based focus with a close eye on a ratio of protein, fiber, fat, and vitamins/phytonutrients. 

TAKE A BITE AND TOSS IT

They say the first taste is the sweetest, and that’s certainly true when it comes to junk food. Sometimes, all you really want is the comfort or flavor of a certain food, but not the whole thing. If your craving is too hard to pass up, make a habit of allowing yourself a single bite and tossing the rest (or giving it to a friend). Some people even go as far as dumping salt or cleaning fluid on their trigger food to break the temptation to go back for more.

Personal Trainer Wisdom: Do you really need to dump cleaning fluid on that irresistible piece of cake? Probably not. Simply putting it away or disposing it should be good enough. Know yourself, though. If you think you might sneak back into the fridge, throw it away or give it to your neighbor.

DO A PANTRY PURGE

Your home may be your castle but it may also be a contributor to your poor eating habits. Cleaning out your kitchen and getting rid of any snacks you’re likely to binge on can make it a whole lot easier to make good choices when hunger strikes.

Personal Trainer Wisdom: "If it's there, I'll probably eat it" most likely applies to most of us. Do yourself a favor and remove the temptation while you create new healthy habits (and yes, your health is worth wasting $15 of unhealthy food). 

CHANGE YOUR ROUTE HOME

Passing by a million fast food joints on the way to school or home from work can make it all too easy to give into temptation. Whenever possible, try taking routes that avoid fast food chains or places you’d usually stop — out of sight, out of mind.

Personal Trainer Wisdom: An incredible amount of money is spent learning about consumer psychology. If you can't resist the colorful sign and mouth-watering window pictures, no one blames you. The restaurants are appealing to your unconscious. Limit this persuasion by taking the other scenic ride home.

PRE-PORTION YOUR SNACKS

Instead of buying a whole bag of something and telling yourself you’ll just have a little, portion out your snacks the second you get them home. Doing so can help you start to enjoy those foods you crave in moderation instead of binging.

Personal Trainer Wisdom: Planning and prepping your meals will always increase your chances of weight loss success. 

CONSIDER WHAT YOU'RE CRAVING

Sometimes, our cravings are telling us something, and it’s not always such a bad idea to listen. If you’re craving orange juice, you may need to up your intake of vitamin C. Craving pizza? It could be a calcium deficiency you’re trying to fix. Once you’ve figured out what’s at the root of your craving, you can help crush it by adapting your diet. If you still feel a serious urge to snack on junk foods you don't even want on an intellectual level, it might be time to have your doctor test you for a vitamin deficiency.

Personal Trainer Wisdom: It isn't likely that what you crave is specifically linked to a deficiency in related nutrition. If your diet is nutrient deficient in any way, though, your body may tell you to seek out more fuel until you find it.  

SKIP THE ARTIFICIAL SWEETENERS

You may think you’re saving yourself calories by eating a sugar-free version of your favorite sweet, but those artificial sweeteners you’re chowing down on could be compounding the problem. Artificial sweeteners activate the same part of your brain as regular sugar, and can actually make cravings for the real stuff worse.

Personal Trainer Wisdom: Not only is an artificial sweetener a foreign substance that leads to inflammation, but it will also trigger a similar insulin response as sugar. Despite our best efforts, we can't trick our brain on this one. 

What other ways do you beat your junk food cravings?

    Picture Credit:
bijouxandbits.com-What does adding more protein to your breakfast mean to you?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out  10 Secrets to Lose 25 Pounds Now.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 42 Ways to Beat Your Junk Food Cravings " on MSN.com.

"The 40 Most Fattening Kids' Menu Meals" Review

This is a list of the most common food items on a kid's menu...and you might be surprised by their stats. Even if you don't have kids you may still want to avoid these foods (from the weight loss article "The 40 Most Fattening Kids' Menu Meals").

       

BOB EVANS CHOCOLATE CHIP PLENTY-O-PANCAKES

Each stack of these sweet flapjacks adds a startling 850 calories to your little one's daily intake, potentially increasing their risk of obesity in the long run.

Personal Trainer Wisdom: Our first lesson here: Kids CANNOT eat whatever they want. From the ages 0-7, they are experiencing the greatest period of physical development (you can legitimately argue to the age of 21 in fact). Why compromise their growth with unhealthy and inflammatory foods? Because they'll start fussing and throwing the vegetables back at you. Alright...fair enough. Nevertheless, you'll want to control their routine as much as possible. While the high caloric Bob Evans Chocolate Chip Plenty-O-Pancakes may not lead to your child's weight gain (lucky kid), how do you think it's affecting his or her overall health and growth production? Are you truly providing the nutrient-dense food he or she needs for long-term health?

CHICK-FIL-A NUGGETS

Chick-Fil-A may have added a few healthier options to its menu, but its kids' meals aren't exactly a recipe for the all-day energy kids need to stay active. With fried chicken nuggets, greasy waffle fries, and apple juice tallying 600 calories, 26 grams of fat, and 945 milligrams of sodium, you'd be far better off making lunch for your little ones at home.

Personal Trainer Wisdom: "But it's chicken..." should no one say ever. While our society is protein obsessed, the obesity rate continues to rise among children. Is there a correlation here? No matter if you want to blame our friend Mr. Chicken or the sugary apple juice, something is missing here: Vegetables. I know...I'm too predictable. Don't settle for easy, and make half of your child's plate veggies (even if you must serve the high caloric, fatty fried chicken nuggets).

SCHLOTZKY'S CHEESE SANDWICH KIDZ MEAL

How bad could a cheese sandwich really be? If you're eating it at Schlotzky's, the answer is "really bad." A single grilled cheese and French fry meal from this chain have an astonishing 798 calories, and that's before you even add a drink or dessert.

Personal Trainer Wisdom: Should anyone have nearly 800 calories in one meal? Absolutely not. Best way to gain weight: Eat more than 400-500 calories per meal (and not just talking about your child).

YARDHOUSE PEPPERONI PIZZA

If you ask a dozen kids what their favorite food is, I'd be willing to be that at least half would tell you it's pizza, specifically the pepperoni-topped variety. However, if you're hoping to keep your kids healthy in the long run, steer clear of the pizza on Yardhouse's kids' menu, which contains 840 calories, 41 grams of fat, and 1.5 grams of trans fat. 

Personal Trainer Wisdom: I have a confession: I love pizza. It's still one of my favorite meals. Unfortunately, I avoid it at all costs. It's a fatty, simple carb dream preparing you for insulin shots and heart medicine. Try your best to teach your child portion control and substitute half your pizza meal with (you guessed it) veggies.

       

IHOP JR. CHICKEN AND WAFFLES

With 500 calories, 26 grams of fat, and half a gram of trans fat, you'd be much better off making your kids some whole grain waffles (sans fried chicken) at home.

Personal Trainer Wisdom: If you make this dish at home, bake the chicken in almond flour and substitute the dairy with almond milk. You'll save an immense amount of fat and calories.

CHIK-FIL-A CHICK-N-STRIPS

Sugar, salt, and saturated fat team up for an unhealthy trinity in Chick-Fil-A's Chick-n-Strips meal. Topped off with waffle fries and chocolate milk, this meal packs 700 calories, 71 grams of fat, 7 grams of saturated fat, and 970 milligrams of sodium.

Personal Trainer Wisdom: Please reread the chicken nuggets section above and reflect.

CLAIM JUMPER PASTA WITH BUTTER

For many picky eaters, buttered noodles are among the few palatable foods out there, leading many kids' menus to offer this simple dish as an alternative to hamburgers and chicken fingers. Unfortunately, at Claim Jumper, ordering the Pasta With Butter means you're likely getting more calories than you would in the aforementioned meals. Each serving of this unhealthy dish has 972 calories, 32 grams of fat, and 872 milligrams of sodium.

Personal Trainer Wisdom: This famous dish brings back memories of my mother's masterful cooking: Buttered Noodles! Who doesn't love butter and noodles (together or separate)???? Of course, you need to add more salt for taste! Thank you, Claim Jumper, for perfecting this dish! With 972 calories, 32 grams of fat, and over 800 milligrams of sodium, it might just be one of the worst filler foods for kids.

OLIVE GARDEN MAC AND CHEESE

Olive Garden's Mac and Cheese may clock fewer calories than its counterparts in other restaurants, but when it comes to sodium, it's keeping the competition tight. In each portion of Olive Garden Mac you'll get 350 calories, 3 grams of saturated fat, 2 grams of trans fat, and 1040 milligrams of sodium. 

Personal Trainer Wisdom: Most Mac and Cheese options are higher in calories. Despite Olive Garden's efforts to minimize the calories and fat, it still has no more value than the buttered noodles above. Let's face it...if your children are dependent on most of the meals on this list, they most likely are lacking serious nutrition.

What other fattening meals do parents feed their kids?

Picture Credit:
Michael Pohuski-Are chicken strips really that unhealthy?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out  10 Secrets to Lose 25 Pounds Now.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " The 40 Most Fattening Kids' Menu Meals " on Zerobelly.com.

"5 Mistakes Parents Make When Feeding Their Kids" Review

What mistakes are parents making when feeding their kids? The answers are more common than you think (from the nutrition article "5 Mistakes Parents Make When Feeding Their Kids").

1. You say one thing and do another.

One of the best things we can do as parents is set good examples when it comes to food. "Do as I say, not as I do" is rarely an approach that works. As parents, we have the incredible challenge of trying to carve out a healthy eating environment in an otherwise obesogenic society. We want to make eating fruits and vegetables appear to be the norm. We want to make sipping juice, soda and other sugar-sweetened beverages seem strange. We want to offer food portions that are reasonable, rather than similar to the sizes offered in most restaurants.

All of this isn't to say that we need to create rigid rules about what foods we allow our kids to eat. But having some mental guidelines about how we behave when it comes to food is important if we are going to be good role models. Eventually, our kids will outgrow their interest in chicken nuggets and mac and cheese. What they eat instead may have something to do with what they've seen us eat.

Personal Trainer Wisdom: While many parents make setting an example for their children a priority, few carry this philosophy over to their eating habits. Without a doubt, everything you do is a model for those sponge-like brains. Nothing is more important than the dietary habits formed during a young age. Although you can think that the children can eat whatever they want from birth to 10 years old, it's actually the opposite. This is a key developmental period of a child's life, and the eating choices may have long-term physical effects. While your child may not eat perfectly, you can still model healthy eating behaviors that will certainly lay the groundwork for better choices.

2. You force it.

In a perfect world, my children would eat fruit at every meal. They'd love Brussels sprouts, and they wouldn't have inherited my sweet tooth. In other words, they'd eat balanced, nutritious food for every meal. And while I could try my darnedest to force them to do just that, decades of research suggests that forcing or bribing kids to eat certain foods only devalues those foods. For example, when you say, "Eat your broccoli, and then you can have ice cream for dessert," you are teaching your kids that broccoli is not that great and that eating it warrants a reward. And, although they've probably already figured out that ice cream is awesome, you are reinforcing the idea that sweets are a desirable treat. So what do you do when your kids don't want to eat anything green? Model salad consumption and encourage them to try a bite repeatedly, since research suggests that liking something often requires it to be tasted over and over. Then, let it rest.

Personal Trainer Wisdom: Much like adults, children will often resist anything that is forced upon them. While I understand the frustration when your child won't cooperate (and the need to negotiate), your patience and consistency will eventually prevail. Experiment with different approaches but never compromise the underlying health message.

3. You instill too many rules.

No snacking, no dessert, no soda – you may have grown up with plenty of "food rules" that you're tempted to implement in your household. But you know what they say about rules? They are meant to be broken. Parents often ask me about rules pertaining to snacking in particular. Should kids be on a meal "schedule," or should they have some autonomy to decide when and what they want to eat? My (evidence-based) advice is: Offer healthy meals, but don't force kids to eat if they aren't hungry. If they ask for a snack, first ask them if they are hungry – or bored or avoiding homework or trying to create as many dirty dishes as possible. If they are hungry, allow them to choose a snack from a variety of healthful options. My kids are notoriously hungry at 5 p.m., right as I begin to make dinner. If they can't wait, I suggest a banana or edamame. I know that when they take the banana, they are really hungry. If they eat less dinner afterward, well, at least they ate a banana.

Personal Trainer Wisdom: Welllllll.........unfortunately and fortunately all of us have a rule system. It's a necessary structure in our life. It steers our decisions and behaviors after all. I assume you'd want to guide your children in developing an appropriate system for themselves as well. While you should instill an adaptable system within your children, you should be mindful of your approach. During this time of emotional and mental development, focus on the consequences of different behaviors while helping them understand their bodies and the connection to the environment. Ultimately, you aren't placing rules on your children. You're helping them determine their appropriate boundaries.

4. You fight about it.

Food is never just food. Often, parents may unintentionally find themselves fighting with their kids about food as a proxy for other fights they may want to have. For example, you may be irritated with your daughter because her room is never clean. But because you can't seem to force her to get it under control and you can control how many sweets are in the house, you eliminate ice cream and fight about that instead. That proves, you justify to yourself, that you are the grown-up and you are the one in charge. Although arguing about junk food or some dessert may be difficult to avoid, choose these battles wisely – if you choose them at all. A bit of junk food here and there and a small serving of dessert isn't going to hurt any of us, and fighting about it sets a negative tone around food. By allowing our kids to have an occasional cookie for dessert, we are teaching them that reasonable portions of desirable foods can be part of a healthy lifestyle – something even the American Dietetic Association supports. This strategy is likely to keep them from going overboard when they have the ability to make food choices on their own.

Personal Trainer Wisdom: You should certainly keep eating a positive experience, but that doesn't mean that you shouldn't hold a firm ground on your healthy eating belief. Instead of fighting the point, try explaining why a person must limit or eliminate such foods. If you still offer the desired food, help your child understand why that amount is acceptable.

5. You make it a big deal.

Choosing what we feed our kids is arguably one of the most important roles we have as parents. But making food a big deal can backfire. For example, fixating on food sends some unhelpful messages, such as that food is "difficult," it's not enjoyable and it's not about nutrition and health. It also tells kids that some food is "bad" and some is "good" – a sort of dichotomous thinking apt to contribute to overeating of the "bad." Rigidity rarely works. Instead, try asking your kids questions to help them learn to make good decisions on their own. "How many cookies do you think you should have for dessert?" "Are you really hungry right now, or are you just looking for something to do?" "What do you think would be a good snack now, given that it's almost dinnertime?"

Personal Trainer Wisdom: Seems to be a theme here.... Guide your children through the decision-making process of eating. Steer their mindset and approach to food.

What other mistakes do you think parents make when feeding their kids?

Picture Credit:
MSN.com-Is your approach in the kitchen a bad model for your child?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 5 Mistakes Parents Make When Feeding Their Kids " on MSN.com.

"Easy Ways to Burn 100 Calories" Review

While I would rather that my personal training focused on dietary habits to lose weight, there's nothing wrong with finding creative ways to burn off the fat. Here are several ways from the recent fitness article "Easy Ways to Burn 100 Calories" to wipe away undesired calories.

GO BOWLING

100 calories in 27 minutes

Personal Trainer Wisdom: Please keep the following stats in mind: 54 minutes of bowling = 200 calories, 3 Miller Lites during that time = 288 calories. While bowling could help you burn calories, be mindful of how you enjoy the experience :)

WALK THE DOG

Walking at 4 miles per hour (a fairly fast pace) will burn 100 calories in about 18 minutes.

Personal Trainer Wisdom: Have you visited Europe and returned home surprised that you didn't gain weight? You can most likely thank your shoes. While most of us indulge on our urban vacations, we tend to walk more than usual (despite our indulgences). Replicate the results at home (except the indulgences)! Pretend you're in Paris while walking the dog. No croissants, please!

GO FOR A SWIM

Just 14 minutes of normal swimming will burn 100 calories. Engaging in more high-energy strokes, like the breaststroke, will torch 100 calories in eight minutes.

Personal Trainer Wisdom: Swimming is always a great low impact, cardiovascular activity for anyone (especially if you are dealing with an injury). Make Michael Phelps proud and stretch the 14 to 56 minutes to burn 400 calories.

COOK A MEAL

cooking for 33 minutes will burn off 100 calories

Personal Trainer Wisdom: Now this is motivation to start cooking again!!! The key is to avoid snacking or picking at the food while preparing your dish.

USE THE STAIRS

Fourteen minutes on a stair step machine will burn 100 calories, but the stairs in your house, apartment or office work just as well.

Personal Trainer Wisdom: All of my personal training clients are well aware of my love affair with the stairs. It stands tall among its competition because of the low impact muscular and cardio endurance benefits. The best part? They are everywhere! You don't need to go the gym! Be sure to keep your chin up and refrain from leaning forward, though. Don't create an imbalance while trying to improve your fitness.

What are other easy ways you burn calories to achieve your weight loss goals?

Picture Credit:
Guidedfitness.com-Are the stairs an easy way to burn calories?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " Easy Ways to Burn 100 Calories " on MSN.com.