Fitness
Protein rich food

High Protein Sources for Vegetarians

Protein is one of the most important food ingredients for the growth and development of the Human Body. Whether you are a bodybuilding enthusiast, an athlete, a sportsperson or just a person with regular protein needs, consuming a fixed amount of protein is necessary for your body. A popular myth surrounding protein-rich food is that only eggs and meat have the necessary amount of protein to fulfill the diets of athletes and bodybuilders. To be fair to vegetarians, it’s not the reality, to be honest. There are a number of vegetarian sources of protein which provide a high value of nutrition when consumed. Some of these sources are listed below.

1. Soybeans and Soy Products

Soya beans and soy products are one of the topmost sources of protein for a vegetarian. There are numerous ways in which a person can eat soy. Whether its tofu, soy milk or roasted soybeans there are many options for those who want protein. There are such a large number of ways to eat soybeans, but the best way is a traditional Indonesian fermented Soy product. If your diet includes a high intake of Protein, make it a part of your diet for good.

2. Hemp Seeds

The non-intoxicating cousin of marijuana, hemp has another benefit other than medical use for thee protein needy people. The seeds of the hemp plant are fast turning out to be a popular protein-rich ingredient in diets all around the world. You can simply sprinkle hemp seeds in your salads or add hemp protein powder to your post-workout meal.

3. Quinoa

With more than 1400 types of Quinoa products in the market, Quinoa is an ancient product that has higher protein value than most grains available. Packed with a hefty dose of healthy unsaturated fats, it’s an excellent source of fiber which can make you feel fuller for longer. You can eat Quinoa bowls in the breakfast or mix it with veggies to make different dishes, it’s a versatile ingredient which can be used in any way.

4. Spinach

Spinach, a protein food made popular by the animated cartoon Popeye the Sailorman, is really a protein-rich source of food. A cup of Spinach has as much protein value as a hardboiled egg with half the fat content. You can also maximize the nutritious value of Spinach by steaming it instead of eating it raw. Spinach is also a popular ingredient that you can ad in your salads, stir-fries, it’s really versatile.

5. Guava

This tropical fruit is an unbeatable source of protein and it also happens to have the highest value of protein in all of the fruits. Guava contains more than 4 grams of Protein along with 9 grams fiber and just 112 grams calories per cup. With seven times the amount of Vitamin C in oranges, this fruit should really make its way into your shopping list every time you go shopping. Add this fruit to your fruit salad or just eat it raw while on the go, it’s a super food for those with high demands of protein in their diet.

Fitness
Running

How you would be Benefited with Running

Running is known to be the best exercise. This is because it has many benefits as compared to the other exercises. Even the trainers ask the trainees to run a mile before starting up for the exercises. Easy and beneficial, it is made for everyone. Here are the few benefits of the running that could be beneficial for you.

  • Weight loss

Running consumes up a lot of calories. It is truly made for the people who want to lose up the weight. Running consists of the movement of various body parts. This movement requires energy and the body starts to burn

That extra body fat over you. The running would burn up all that extra junk of calories on your body.

  • Great for warming up

Running is a great warm-up exercise. No matter what the sport is, everyone runs before they start the game. It is a great way of preparing your body for the workout. Moreover, the sweat indicates that your body has warmed up and you can start the workout.

  • Increase the muscles in your legs

For the people who run quite a lot, here is the good news. Running causes the body to build up the muscles of the legs. After some days of the continuous running, you would see that your body is getting stronger and stronger. It is also beneficial for the toes and feet as they get away too flexible with the running. That pain in the legs, after running indicates that new muscles would build up in that area.

  • Increases the flexibility

The body tends to get more flexible with the running. When you run more, the body’s muscles stretch and when it happens again and again, the body starts to get flexible. Running means movement of different body parts like arms and legs which means that your body is getting more flexible.

  • Increase in Stamina

Running also builds up the stamina in the body. You would see a great boost up in your working abilities when you start to run. You can self-assess by yourself that a mile, which was turning out to be a challenge for you, after a month you are easily completing that.

  • Relieves the stress

Running is a great stress reliever. You can feel that your brain works more actively when you start running. Let go all those emotions with running and you would be perfectly calm and relaxed when you stop running.

  • Bone density increment

When you start to run more often, your bone density starts to increase. This is a great benefit to you as higher bone density means stronger bones.

  • Great lungs

After running regularly, your lungs start to intake more oxygen too. They get stronger and the capacity would start to increase just after you are covering up the mile. This process would lead to the increase in stamina and you would cross all the hurdles in no time.

So pick up the shoes and start running now.

Fitness
couscous

High Protein Items for Vegetarians

Proteins are very important in your diet. However, life definitely does not get easier for you if you are a vegetarian. While non-vegetarians have a lot of sources to include proteins in their diet, it is a myth that vegetarians have no options. This is why it is highly possible that you do not know about these following food items that you must have. They are all easy to buy and incorporate in your daily diet. Without burning a hole in your pocket or changing your eating preferences, you can now easily ensure that you have a fit body that is ready to fight any situation.

  1. Lentils: Lentils are super easy to buy. They can be eaten in a number of ways. If you are someone who knows nothing about cooking, then you can simply surf online and get innumerable videos of quick and tasty recipes that include lentils. 1 cup of lentils is known to have just the same amount of protein as is present in 18 grams of chicken. Lentils can be included in soups, stews as well as a plethora of soups.in fact, if you love cookies, then they can be sued in that as well! In short, lentils can actually become your best friend!
  2. Cottage cheese: Second in our list is cottage cheese. This is an item that is loved by almost every vegetarian. While it is heavily used in Indian vegetarian dishes, it can easily be used for a number of dishes such as cutlets, sandwiches as well as just be eaten raw. It is tasty in all forms. Going by a nutritional fact, just half a cup of cottage cheese can get 15 grams of protein in your system. One of the simplest ways to have cottage cheese is by using it in salads.
  3. Chick peas: First, you must be wondering that how much protein can small items like chick peas have. Well, it is actually interesting to note that just 1 cup of chick peas has 15 grams of protein in it. It can be consumed as a great crunchy snack. This is amazing for your evening snack time. You can easily roast it and then have it with a mixture of peanuts. Also, you may include it in your salads and have it with avocado and hummus. With so many options already at hand, you should not have any problems now in eating chick peas.
  4. Almonds: Last but definitely not the least, almonds have to be on every list which talks of high protein items for vegetarians. They are very tasty and this is why you will not even have to worry about cooking them or anything. You can just pop them in as it is. for those who are unaware, almonds are also a great means to make your memory sharper. Other than this, almost is also good to get healthy hair. With so many benefits, it is nothing less than a complete package of everything that you need.
Fitness
Wholegrain toast

Must have Healthy Foods for the Gym Lovers

Hitting up the gym and pumping up the iron only gives you those brilliant cuts if you eat the right food. Your body needs a lot of nutrition and protein to fix up the tear in your muscles. You should know the right food to eat before and after the workout. So here we have provided you the foods that you have to have to eat before and after the gym so that you can show off those muscles.

  • Eggs (before the gym)

Having some boiled eggs before working out would complete your protein requirement when you hit the gym. Do not throw away the yolk as it too contains the essential nutrients that your body requires.

  • Salmon with Soya potato (After the gym)

After pumping up the iron in the gym, the glycogen in your skin starts to reduce. Sweet potato is a good source of the glycogen that will help your body to restore the glycogen levels. Eating up the sweet potatoes would also help you stay energetic throughout the day. There are bioactive peptides present in the Salmon. These peptides help your body to support the joints, maintain the insulin levels and reduce the inflammation.

  • Nut butter, toasted rye (Before the gym)

An hour before hitting the gym, you can have toasted rye with the sugar-free and organic almond or nut butter. This won’t only help you to make you full but also provides you with all the nutritional requirements that your body would want, during the workout.

  • Salad, sweet potato and Quinoa (After the gym)

This meal is completely packed with the protein and the nutrients that your body would ask for after a workout. Quinoa is a grain that has high nutritional value and is recommended as an after food after the workout. The sweet potato with this blend is great as it recovers the body with energy.

  • Tuna salad (Before the gym)

Your aim should never be to reduce the carbohydrates from the food until you want to reduce weight or do the cardiovascular exercises. So if you are doing a cardiovascular exercise, your body would be burning the fat if it doesn’t have the glycogen stores. You can have the tuna as a pre-workout for the same.

  • Blueberries (After the gym)

Blueberries are recommended as an after workout food, as it has a less glycemic index. This property of the fruit would not let a kick in your blood glucose levels. As there is damage caused by the free-radicals due to the workout, blueberries help to reduce it by its anti-oxidants.

  • Wholegrain toast with peanut butter (Before the gym)

Whole grain toast, peanut butter, and the banana make a great combination as a pre-workout food. This is because the combination keeps you energetic as the banana is a good source of the potassium.

  • Chia seeds (After the gym)

The chia seeds help to gain the electrolyte balance in your body after the workout.

Fitness
Swimming benefits

Ways in which Swimming can help your Physical Fitness

Physical fitness has been stressed upon by almost each and every one we know. This is because it is true that indeed ‘health is wealth’. But recently it has been noticed that people are somehow just unable to look after their physical fitness because of packed and hectic schedules each day. This is why it is recommended that in you cannot make time for exercise each day, then you should go for swimming. Swimming is a skill that is very important every one. In fact, it literally fun coupled with exercise for the body. There cannot be a sport that is more refreshing. Read ahead to know how swimming can help you.

  1. Breathing: If you know swimming, then I am sure that you know how important it is to have controlled breathing. This means that you constantly need to take in air through your mouth and then let it go through your nose underwater. While it may seem simple when you are reading this article on your laptop and phones screens, it is indeed quite challenging to do is while moving your hands and legs under water. This is what actually helps you to improve your heart and lungs capacity as well as functioning.
  2. Muscle use: When you are swimming, you need to constantly make use of your hands and legs. This is very important because without this, you will not be able to cross the pool past. Every stroke that you do, be it freestyle, backstroke, butterfly or simply duck swimming, you will need to make use of the body muscles. This is why first-time swimmers experience body pain. Gradually, this pain fades away as the body gets accustomed to this daily exercise. This is why it is recommended that should swim for at least half an hour to forty-five minutes daily.
  3. Posture improvement: You may have often heard long motivational talks on why it is important to sit straight. Well, it actually is! but, our work is just so tiring that by the end of the day, we just feel like being sloppy and slouching. This is where swimming can help you. a lot to improve your posture. This is because you will have to be straight while swimming and your shoulders will also get an opportunity to be broad instead of locked in. Incorrect posture can lead to a lot of back problems in later life.
  4. Weight control: Lastly, swimming helps to control your weight. This is because not only does it help you to lose body fat by burning calories but actually regulates your food consumption. The result is that you feel extremely hungry when you are done with swimming and then you burn that fat as well. That is what is known as improved metabolic rate. There is no chance that fats get accumulated in your body at all. However, it is also vital that you need to look after your diet and not just rely on junk food.
Fitness
Dried fruit

Food that you Must Cut Out from your Diet

Being fitness is one of most important things. In fact, since our life has taken a turn towards the unhealthy these days with added work pressure and food adulteration, there has been an increased focus on this sector. This is why, people join the gyms and pay a hefty amount to nutritionists so that they are able to maintain a certain level of fitness that goes well with their age and body type. You must know that your diet is the most important thing to ensure your health’s well-being. No matter how much you slog it out at the park or your gym, it is all waste if you end up consuming the wrong dishes. This is why, you must continue reading ahead to find names and details of food that you must cut out from your diet.

  1. White bread: The first item that features on our list of food that you must cut out from your diet is white bread. It is a very common dish that is found in almost every household in the world. This is because it is very cheap and a number of items can be prepared from it. This is like a boon to mankind. But, that is exactly where everyone is going wrong. It must be avoided at all costs. This is because it is made of flour and is high on Glycemic Index. It adversely affects the blood sugar level in our body.
  2. Dried fruit: Usually, when you have fresh fruits, you can be at peace and also enjoy it. This is because fresh fruits are high in fiber and contain a number of minerals and nutrients and vitamins that are very essential and helpful for the body. But, dried fruits are just as bad. This is because dried fruits have added sugar to maintain a certain kind of taste. In fact, it also has sulfur added to it. This is done so that the life span of the item is increased and it can be stored for a higher number of days.
  3. Pre-made salad: I am sure that the term ‘salad’ in this list has shocked you already. But, this is not referring to the general salads that we have. This is referring to veggies that are not fresh. Now, I am sure that all of you must have bene tempted to buy the pre-made salads that are available in supermarkets and departmental stores but, please ensure that you do not fall for the trap. They are highly unhealthy because they have added preservatives. Or else, it is not possible for the dish to even last more than 2 hours on the racks.
  4. Diet soda: This is one of the most common things to feature one each and every such article. This is because of a number of reasons but the most important one is the high sugar content which can be extremely dangerous for each and every one.
Fitness
Gym

Considerations to Make Before you Join a Gym

Almost every day you may be reading advertisements of the newspaper which tell you of surgeries and other techniques to quickly lose body fat and suddenly start looking prettier or even fitter. But, trust me when I say this, that is all bogus. The best way to look fitter, feel fitter and actually be fitter is to exercise. With all pour hectic schedule each day, it is not possible that we exercise daily at home. Thus, this is the reason why a lot of people opt to go to the gym. The gym is where you pay monthly or quarterly subscriptions so you feel that you cannot let your money go waste. This is what motivates you to hit the gym regularly. However, choosing a gym can be quite a confusing task because so many of them have just cropped up. Thus, read ahead to find out the considerations that you need to make before you join a gym.

  1. Close to your home: First of all, you must pick a gym that is close to your home. This means that it should not be more than 1 km away. The reason why this is the first consideration that you need to make before you choose a gym is because if it is too far, then it becomes a hassle to go there. If it is at a walking distance, you are easily motivated. But, if you need to spend on the conveyance to get to your gym, then that just means that extra bucks are flowing away from our bank account. And, let’s face it. Not all of us are that rich that we can afford this. Also, if it is closer, then it is less time consuming. Thus, even if you are tired after work, you can easily go to the gym. Or, if you wish to go in the morning, then you can easily be done with it, reach home and then get ready for office.
  2. A personal trainer must be available: You must choose a gym where you get a good personal trainer. Initially, when you are new to the gym, you will need someone who will be able to tell you about the exercise that you need to do in order to be able to reach your target weight and physique. Also, even if you feel that you can get hold of the exercises online, you must remember that you will need someone who will be able to tell you how to do it well so that it is most effective. Tutorials from the world wide web can be useful for increasing understanding but it is always needed that you have someone by your side to see you work out, identify your mistakes and then help you correct them.
  3. The fees: Lastly, your gym fees should not be too high. This is because you cannot spend all your salary on this. Thus, it should be reasonable where you are able to focus more on the exercise and less on the expenditure.
Fitness
Sports person

Should Golf be a Sport even if there is not much Physical Exercise?

First, let’s see that what exactly is usually understood by the masses when we talk of sports. According to people, sports means that you play a game where you need to need to run a lot and sweat it out. As per reviews, it is believed that only games such as badminton, tennis, cricket, basketball, polo and similar are considered under the wide banner of sports. But, that is a myth which needs to be broken and that is just what is going to happen in a while from now. Keep reading ahead.

There are several aims of sports:

  • Sports is known to increase one’s concentration in every field they engage in. This is so because in every sport, you need to aim for a target. This helps you to build on your focus. Similarly, you can divert your attention to other aspects of life as well.
  • Sports enhances team spirit. Usually, sports such as cricket and hockey need to you play with a team and for a team. That’s when you understand to put aside your differences and work with everyone to reach the target. Sports persons can include this I other walks of life too and strengthen relations.
  • Physical fitness is one of the biggest reasons why people engage in any sport these days. It is believed that sports allow you to exercise and make time for a fun activity away from your tiring schedule of work.
  • Lastly, sports is bound to help you to develop an attitude of an achiever. This means that you inculcate a sense of going out there and getting the reward and award. This is very important in general life because if you have the personality of someone who is defeated, then you will never be able to win anything. You need to strive hard for success in life.

Now, considering the sport that we need to focus on. Golf is generally called the sport of gentlemen. Essentially, there is a golf kit and a golf cart needed to play golf. You can practice in the putting area before actually stepping foot on the golf course. Now, though it may look easy and nothing much from a distance, you must know that golf is not as easy as it seems from the outside. The main task at hand is to get the ball into the hold that is dug in the ground. It takes a lot of concentration to achieve that. However, it is true that there is less of physical activity. The golf cart drives around the course while ball boys run to get the distant balls and carry the golf kit. But then, isn’t sport also about a focused mind and not just sweating it out? Thus, golf is definitely a sport and must be considered so. Those who wish to engage in physical activity, have other games to go for. Also note that Tiger Woods is not a world champion for nothing. Golf is surely hard-work!

Fitness
Workout

Household Items that can be used instead of Gym Machines

Gymming is the new trend. Earlier, people used to flock to yoga sessions and yoga classes. But even after realising the benefits of yoga, a lot of people have now taken up gymming has an inevitable part of their lives. But, does everyone has the time to go to a gym each day? Definitely not! Life is getting busier with each passing day and everyone has deadlines to meet. In such a chaotic and tiring scenario, hitting the gym religiously seems a little too difficult. And, then come those who are rich and make their gym at home. They totally spend a bomb getting all the equipment at home and having their cosy home gym. Let’s face it, we do not fall in that category either.

Thus, what is the best thing to do then? Well, the key to success in such a situation is to find things at home that can be used in place of the gym equipment. Yes, it is totally possible! All you need to do is open your eyes and look around. Remember the good old days when not everyone spent so much or even went to any gym in the first place. That was when being natural was the mantra most people followed and simply used easily available items at home instead of gym machines.

Read ahead now to find out items at home that can be used instead of gym machines.

  1. Milk jars: You may not have thought but mill jars and cartons can actually be helpful to you in the sense of weights. You can lift them and try to make those biceps and triceps look just like that of a Greek God or Goddess. In fact, do not worry if you get the milk in packets. You can try to balance them on your head and then do your squats. This will help you to maintain your posture because if you bend too much, the packet is bound to fall and burst open. You wouldn’t want that at any cost. Besides, who’ll do all the cleaning then!
  2. Stairs: You can use your stairs at home for steps ups. In fact, try to run up and down all the stairs for ten times straight without stopping and you’ll know what breath is. Also, you may use your stairs to practice push ups.
  3. Cutlery: Each time you hold a spoon or fork, you must be wondering how light they are. But have you ever thought that what will happen if you make a bunch of them all and tie them together? Well, try it and you’ll get a really heavy answer. You may use this in place of dumbbells. You are bound to see it work wonders for you.
  4. Fruit and vegetable bags: Last but not the least, you can use your fruit and vegetable bags as weights. In fact, you can attach them (when full) at the two ends of a stick and then try to life them on your shoulders. Trust me, you’ll know what pain is.
Fitness
Tummy tuck

5 Exercises to Keep Tummy Tucked in

Food is eternal love. To indulge in food is bliss. But too much indulgence or unsupervised indulgence has its own effects. The overall one is weight gain and to be specific weight gain of the tummy. It’s easy to get a paunch when you eat a lot, be it healthy or unhealthy (then it is worse). It is not good for the health to have too big a tummy. There are several ways to prevent or reduce the tummy. Some of the very effective ones have been briefed about here.

1. Commando Plank

This is a 60 second sustaining exercise which is split into half. The first 30 seconds, you must stay in a high plank position with the feet apart by the width of your hip and with a tightened core. Ensure that you are keeping a neutral spine without any bends. For the next half a minute, slide to a forearm plank position where your spine is flat, forearms are on the ground, core is tightened. The last 15 seconds, switch from high to forearm plank without changing anything else.

2. The very famous Crunches

Place your feet on the ground firmly with knees bent whilst lying down flat. You can either clasp your hands behind your head or use two fingers each on either side of your forehead to concentrate on your pressure points. Get up, raising your body (only upper) which will squeeze your abdominal muscles. Try holding for 5 seconds when you are in the raised position. A minimum of 30 crunches will be very effective. Crunches help with fitness of lower, oblique and upper abdominal muscles.

3. Upward Back Bend

A double bonus of tucking your tummy in and of strengthening your back, this exercise should be performed with a ten second sustenance at the position. Lying on your tummy, lift your chest from the ground slowly while taking in deep breaths at patterned rhythms of ‘breathe in’ and ‘breathe out’. The palms have to be placed on the ground, shoulder width apart. You should bend your upper body backwards as much as you can while tightening your navel and core. Make sure your head tilts back as you bend backwards.

4. Leg Lifts

This exercise also works on the calf muscles of the legs. You must lie down on your back and lift your legs one by one and then together in a slow manner. Make sure your upper body and lower back is placed on the floor firmly and is not lifted up too and also that the knees are straight and don’t bend while the legs are being lifted. While bringing them down, pause at different angles and hold for a few seconds. Hands have to be placed palm down with a tightened core.

5. Side Plank Dips

This exercise has to be done on both sides of the body each with a 60 second hold up period. Let’s say, you are lying on your right side, rest your right elbow on the ground and left leg lying parallel on your right leg. Tighten and squeeze your core, raise yourself upwards on the side, (thrusting the opposite side upwards helps) and raise your left arm stretched out upwards simultaneously. Go back to resting position and repeat while also remembering to switch sides.

Start the routine. Get fit, feel fit and look fit!