Weight Loss : Breakfast

When you start your journey to better health, odds are your breakfast routine needs a change. Most of us feel the most hurried during the early hours, and breakfast is often less than healthy and less than satisfying. These breakfasts are meant to provide you with energy and nutrition, while also staving off hunger until lunchtime. Whether you’re an egg-casserole lover or prefer something a bit sweeter like pancakes and oatmeal, you’ll find a recipe that suits you. Chocolate-Almond Quinoa Breakfast Bars  Butternut Squash + Turkey Sausage Casserole  Veggie Breakfast Casserole  Easy Egg Muffins  Microwave Cheesy Bacon ‘n Egg Grits  Cottage-Cheese Pancakes w/ Raspberry Jam  Blueberry-Almond Oats  Quick Lemon-Raspberry Oats Strawberry Smoothie  Peanut Butter-Banana Smoothie

Weight Loss : Success Tips for Weight Watchers Freestyle

Success Tips for Weight Watchers Freestyle So, you started Weight Watchers Freestyle and you want to set yourself up for success as best as you can. Here are some tried-and-true tips others have followed that you can use: Plan your meals Armed with the 0-point food list, you want to plan out each meal, each snack, and each dessert. Planning ahead is absolutely key when it comes to sticking to your goals. It makes grocery shopping way easier, and ensures you never find yourself hungry and without an idea of what to eat. Some people really like planning, but if you aren’t one of them, set aside a time at the beginning of each week when you aren’t busy and stick to the routine. It will become a habit.  Include a lot of 0-point foods into each meal There are over 200 foods on the Freestyle 0-point food list, which is really good news. To take advantage, you want to plan meals that use as many of these foods as possible. This keeps the point count of each meal really low. For example, a lunch …

The Top Ten Ways To Start Your Fitness Program Smart

Starting an exercise program can be scary.  You're eager to
melt off ugly fat and develop a physique that won't quit. You want to find a fitness program you can stick with, and you don't want to
waste valuable time doing boring routines that get you nowhere, and leave you
tired and back to your lazy, stay-in-your-comfort-zone ways.  Plus, you want to
get the most efficient workout for the time involved and money spent.

But most people don't know where to begin.  Here's how you can start out smart.

1.  Get a thorough check-up before beginning a fitness program.
This is especially important if you're over 35,have been sedentary for a long time,have high blood pressure
and/or cholesterol,are a smoker,or have chest pains or shortness of breath.
Hopefully, your doctor will be thrilled you're
making this lifestyle change, and will tell you if you have any limitations.
2. Ask yourself these questions when planning an exercise program:
•Do I want to work out alone…

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protein weight gain diet plan 
Protein intake is essential for the normal functioning of our body. Protein is the basic building block of our body; it is necessary for the growth, development and repair of our muscles, skin, hair, nails, bones and cartilage. Regular food does not contain high amount of protein therefore, by substituting it with a weight gain supplement such as soy or whey protein shake can be very beneficial.
Protein supplements are good for increasing one’s overall calorie intake. It is important to make sure that your weight gain supplement is a healthy combination of protein and carbohydrates with less sugar content.
 Some recommended sources of high-calorie protein include:


Eating bread is a great way to help put weight on, but in order to make sure that you are getting plenty of protein, eat breads that are whole wheat or whole grain. They taste great and are a lot better for you. And you are not just limited to plain old sliced bread. You can get all kinds of rolls, baguettes and other breads in whole grain, as well as soda crackers.


Contrary to popular belief, there are all kinds of vegetables that you can eat that are very protein-rich. Soy beans are loaded with protein, and because they contain all 22 essential and non-essential amino acids, they are what are known as a complete protein. Potatoes are also rich in protein, as are tomatoes, broccoli and cauliflower.


Most people think of meat and legumes when they think of dietary sources of protein, but some fruits provide a notable amount, which is particularly helpful for balancing blood sugar.
Fruits are high in protein and are a good way of getting a protein fix during the day between meals. If you are looking for weight gain the proteins in fruits can help with your daily intake of protein. Banana, blackberries, apples, plums are the best protein sources. Dried fruit is an ideal way of obtaining protein. Very easy to snack on and popular with those that has a sweet tooth, for example dried apricots.


It is another solid source of complete proteins and provided you are not lactose intolerant, you should definitely look into taking advantage of this source. Milk is cheap and provides excellent nutrition for bodybuilding.


Eggs are great but also have the negative impact of high cholesterol content. The cholesterol is in the yolk and you can eliminate this part if you want and still have a good source for protein. Therefore, try and limit your whole egg consumption but don’t ignore them completely.


Just about every type of bean are loaded with protein and are pretty tasty too. Soya beans are great protein sources for vegetarians and meat-eaters alike. String beans can add protein to any meal as a side dish, and everyone loves a great big bowl of homemade baked beans. Add some wieners and you have even more protein in just one small meal.

Meat, Fish and Poultry

All three of these foods are terrific sources of protein. A six-ounce serving will give you 38 grams of protein, or more than half of the recommended amount for a high-protein diet. Just make sure that you purchase lean cuts of meat, because even though you want to gain weight, you don’t need the fat.

Eat protein between meals

High protein snack food: – Boneless skinless chicken breasts sliced thinly, then grilled will cook in just a few minutes. Adding some low-fat cheese makes a tasty high protein snack on whole grain breads. Also you can add a little sauce or mustard, lettuce and/or tomato Tuna salad sandwiches are delicious low-fat high protein.
Ground Round is also good grill food for weight gain it’s good lean red meat. Ground round also tends to be dry if you over cook it. You can cook either of these meats in a pan, just spray lightly with Olive oil. Cook over medium low heat till done.
You can also go for salad with green leafy vegetables in between your meals.

Protein shakes

The most important supplement you can take to gain weight is protein shakes. They are basically the only supplement that can be used. They are completely safe, unless you are taking an insane amount as 700grams in a single day. There are no side effects or anything. To begin with, these do help you gain weight, but it has to be in tandem with regular weight training program. Whey protein shake, soy protein shake, egg protein shake and casein protein shake are some of the best examples of protein shakes.


High protein diet means low intake of carbohydrates, which can result in the loss of nutrients thereby, contributing to heart disease and cancer risk factors. High protein diet puts a lot of strain on the kidneys thereby, affecting their ability to absorb calcium. This pressure on the kidneys can result in permanent and complete loss of kidney function. So, one should consult doctor before continuing with protein diets.

جديد قسم : Weight Loss

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