Diet The Tasty Way With These Protein-Rich Meals

Protein is great for building muscle tone, but many people don’t realise that it can actually be great for helping you to burn fat as well. You burn more calories by digesting protein than you do by breaking down carbohydrates, and the protein in your body helps to trigger the natural hunger-taming hormones. In a recent study, people who overate by 1000 calories gained more lean tissue when they stuck to a high protein diet than when they ate normally. Aim to include some of these protein-rich meals and see if you notice a difference to your weight goals each week. These are filling so you won’t feel hungry immediately after eating, and they’re also low in fat so you won’t be ruining your hard work in the gym with your dinner. Each of the meals creates four filling portions, so it’s perfect if you’re feeding your family as well as yourself. You can opt for any of the following healthy meats if you prefer – chicken or turkey, pork tenderloin, lamb loin, flank steak of beef or veal. Other protein-rich ingredients include lentils, tofu and fish, which make great alternatives if you fancy mixing it up.

Hamburger

Hamburgers rarely turn up on diet menus, but they can actually be quite lean if you use the right ingredients. Why not make this burger for a lower in fat alternative to your usual fast food joint? Use 90 per cent lean and ground beef to create three to four-ounce patties. Grill to reduce the amount of fat in the final burger, then place in a whole wheat bun with plenty of salad and fresh salsa. Don’t load it up with condiments though, otherwise you’ll replace all the calories you’ve reduced with salt and sugar.

Chicken Chili

Chili is a hearty meal which can be modified to make a healthy and nutritious meal. Use skinless chicken pieces and then lightly fry with a host of veggies, including onions, peppers, mushrooms and peas – any combination you prefer is fine though. You can also experiment with different types of beans, such as kidney, pinto and black beans. Add spices and a can of tomatoes and reduce down.

Fish Tacos

Fish tacos can be a fun and tasty alternative to beef tacos, and they’re lower in fat. Tilapia, mahi and shrimp are all great options, but whatever you enjoy eating will work just fine. Add grilled vegetables such as peppers and onions, then top with salsa and two tablespoons of a healthy-fat topper such as guacamole.

Pork Tenderloin

Pork tenderloin is often overlooked as an ingredient, but it’s low in fat, moist and rich in protein. Roast a pork tenderloin with fruits such as plums, pears, apples or mangoes to create a sticky marinade, then serve with a side of green beans and baked new potatoes. This is a rich and filling meal that can be a great alternative to a Sunday lunch, as well as getting your portion of fruit in alongside it!

Tofu Stir-fry

If you don’t eat meat or simply fancy an alternative, tofu is a great option – it’s filling, packed with protein and also is low in fat. Heat a teaspoon of oil in a wok then toss cubes of marinated firm tofu until they’re golden and crisp around the edges. Add vegetables such as onions, peppers, mushrooms and broccoli, then serve over one cup of cooked brown rice. You could also replace the tofu with skinless chicken, shrimp or turkey if you’d prefer.

Categories: diet, fish tacos, onions peppers, peppers mushrooms, pork tenderloin, Protein, protein rich, Recipes, rich meals, skinless chicken, tofu

How to Stay Healthy With These Top Tips

Your hormones get a bad reputation, from making you feel bloated to being blamed for making you crave carbs. But they aren’t all bad – there are some that offer significant health benefits and can even help you to lose weight. Here are some ways you can work in conjunction with your hormones to maintain a healthy weight and harness their positive powers.

Ease stress with endorphins

Often referred to as the body’s ‘feel-good’ hormones, these can help you to ease the pain of stress and improve your wellbeing. There are ways that you can encourage the release of endorphins, such as eating spicy foods which activate the nerve endings on your tongue, prompting the release of these hormones. Similarly, you can stimulate the nerves near your nose that signal to your brain to produce endorphins by chewing peppermint gum.

Stay alert with dopamine

Dopamine controls your concentration and long-term memory, so a surge of this hormone can help you to feel more motivated and focused. Studies show that dopamine levels spike when you listen to music, so playing your favourite songs when you’re paying bills or doing the housework could help you to power through that little bit quicker. Alternatively, you could get a protein-rich snack such as a handful of nuts or a couple of hard boiled eggs.

Maintain a healthy weight with leptin and grehlin

Leptin is released by the fat cells in the body and lets you know when you’ve eaten enough. Grehlin, produced in the stomach, sends signals to the brain when you’re hungry. One study suggests that eating a carb-filled and protein-rich breakfast, alongside a cookie or a piece of chocolate, helps with this release. Sleeping more can also help to balance these hormones properly, so make sure you make time for sleep. If stress and worry are keeping you up at night, make a list of things that are worrying you to help you sleep.

Balance your mood with progesterone and oxytocin

Oxytocin is the bonding hormone, because it encourages you to feel loved and give you a sense of trust in others. Progesterone is produced by the ovaries and helps to create calm and balance. Studies have shown that singing is a great way of improving your oxytocin levels, so start the day by singing in the shower or humming when you’re feeling irritable. You should also hug more – researchers have found that women who hug more have higher levels of oxytocin and lower blood pressure. You should also feel closer to a friend to increase your progesterone levels, so walk arm in arm with a loved one or pet an animal to replicate the feeling. Anything that improves your mood and helps you to feel closer to someone or something could help with the increase of these hormones.

Boost your body confidence with oestrogen and testosterone

Testosterone can help you to feel more assertive and improve your self-confidence, whilst oestrogen can boost a better skin tone by boosting water to the cells to give you a youthful glow. Studies show that testosterone levels increase when you’ve been exercising so try to opt for burst training, which works by building up to a faster pace for thirty seconds after moderate exercise. Zinc can also help, for both testosterone and oestrogen production. You can use supplements of at least 25mg a day, or try eating more lean beef, yoghurt, pumpkin seeds or dark chocolate. If you’re opting for the supplement route, you should check with your GP beforehand to ensure that it is safe.

Categories: feel, feel closer, healthy weight, hormones, levels, lifestyle, oxytocin, protein rich, Testosterone, Weight Loss