Tag Archives: protein

Great Snacks To Take Everywhere

It is late and you are on your way home, but there is no open store to get something to eat – does this scenario sound familiar? 

Or it’s maybe early in the morning and you just pulled an all-nighter and you can hear your stomach making noises… Or you may be out in the middle of the street after your work and you forget to eat, and you are starting to feel dizzy. 

Is this something that you can relate to? If yes, you know that you need to think about your diet. 

It is easy to forget to eat when you have a busy day, especially when you are on the run with no store or restaurant around. 

This is why strategic snacking should be part of your daily routine. If anything, you should think of snacks as something that literally saves your life when you are super hungry. 

Let’s see how you can also have a delicious and easy-to-carry snack with you no matter the time of the year.

Drink Your Snack

Snacks should be healthy. 

Yes, this may be easier said than done, but with so many options on the market, you can actually have a healthy snack

For example, you don’t have to buy industrial pretzels if you can carry an apple with you, right? 

Still, if even bringing an apple puts you under a lot of stress, you should think about an even easier solution, such as a drinkable yogurt: this sort of snack is a great source of lean protein, usually packed with vitamins and minerals such as calcium and vitamin D, packed with numerous flavors from banana to peach. 

The great thing about drinkable yogurt is that you can mix it with other ingredients such as oats or use it as a dressing for your fruit salad. Fast and healthy!

Cheese And Whole-grain Crackers

Cheese and whole-grain crackers are a great snack idea if you want something that is easy to pack but enables bigger bites. 

This is something that you can bite throughout the day and even use as an addition to a salad. 

Spread cheese across crackers and you will have a quick snack in no time. 

Beef Jerky

You cannot pull an entire day without meat? If so, you should plan ahead and think about having a meaty snack on you, such as beef jerky. 

This is something that is a mandatory part of every road trip, but it can serve while you are at work as well. 

Beef jerky is packed with protein, and as such, it is one of the best food items to keep your hunger under control. 

If possible, choose organic, and grass-fed beef jerky from a local store, and avoid shopping for beef jerky from the gas station. 

Did you know there are even tasty vegetarian jerky options?

You’ve got many snack choices to choose from once you start dealing with preparation. 

In no time, you will discover that there are many food items that you can carry with you easily, throughout the day and eat as you go. 

A little prep will be needed, but it’s nothing you won’t be able to handle. 

Extra Seven Snacks To Take Everywhere

  • Berries
  • Nuts
  • Hard-boiled eggs
  • Protein bars
  • Carrots
  • Grapes
  • Dried fruits

Aging, Muscular Neurosurgeon Says Building Muscle Best Protection Against Aging

If you want good health, a long life and to feel your best  well into old age, the No. 1 most important thing you can do is  strength-training, says Dr. Brett Osborn, author of “Get Serious, A  Neurosurgeon’s Guide to Optimal Health and Fitness,”

Build Muscle, Stay Young | IMPACT Magazine

“Our ability to fight off disease resides in our muscles,”  Dr. Osborn says. “The greatest thing you can do for your body is to build  muscle.”

He cites a large, long-term study of nearly 9,000 men  ages 20 to 80. After nearly 19 years, the men still living were those with the  most muscular strength. (BMJ, formerly British Medical Journal, 2008).

Muscle is all protein – “nothing but good for you,” Dr.  Osborn says.

According to ask.com- Popeye is a comic star and an actor in cartoon films and shows. He is 34 years old, born in California and is popularly known as Popeye the Sailor.

Fat, however, is an endocrine organ, meaning it releases  hormones and other chemicals. When a person has excess fat, he or she also has a
disrupted flow of excess biochemicals, which can increase insulin resistance and  boost risk factors for stroke and high blood pressure, among other problems.

“Increased cytokines, an immune system chemical, for  example, are associated with increased risk for cardiovascular disease,” Dr.  Osborn says. “You’re only as old as your arteries!” Strength-training has health benefits for everyone, he adds, no matter their size. “Some fat is visceral fat – it’s stored around the organs  and it’s even more dangerous than the fat you can see,” he says. “People who look thin may actually be carrying around a lot of visceral fat.”

So, what’s the workout Dr. Osborn recommends?

“Back to basics,” he says. “These five exercises are the  pillars of a solid training regime.”

•  The squat is a full-body exercise; it’s the basic movement around which all training should be centered. Heavy squats generate a robust hormonal response as numerous muscular structures are traumatized during the movement (even your biceps). Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body inordinately – in a good way — forcing it to grow more muscle.

•  The overhead press primarily activates the shoulders, arm extenders and chest. Lower body musculature is also activated as it counters the downward force of the dumbbell supported by the trainee. From the planted feet into the hands, force is transmitted through the skeletal system, stabilized by numerous muscular structures, most importantly the lower back.

•  The deadlift centers on the hamstrings, buttocks, lumbar extensors and quadriceps, essentially the large muscles of your backside and the front of your thighs. As power is transferred from the lower body into the bar through the upper body conduit, upper back muscles are also stressed, contrasting with the squat, which is supported by the hands. Deadlifts are considered by some to be the most complete training  exercise.

•  The bench press mostly targets the chest, shoulders and triceps; it’s the most popular among weightlifters, and it’s very simple – trainees push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function. This provides a big hormonal response and plenty of bang for your buck.

•  The pull-up / chin-up stress upper body musculature into the body. A pull-up is done when hands gripping over the bar; a chin-up is where hands are gripping under the bar. Nine out of 10 people cannot do this exercise because most simply haven’t put in the effort. It’s also been called a “man’s exercise, which is nonsense,” he says. There are no gender-specific exercises. Women, too, should aspire to enjoy the health benefits entailed with this pillar.

“There are no secrets to a strong and healthier body; hard work is required for the body that will remain vital and strong at any age,” Osborn says. “Always practice proper form and safety. Otherwise, the result will be the opposite of your goal, an injury.”

E-Factor Diet Hacks Means No Muffins, Bagels Or Cereals For Breakfast

I’m sure you’ve had those days where you wake up and scarf down something for breakfast that’s convenient so you can get out the door as fast as possible. Now it should go without saying that starting your day with foods like doughnuts, pastries, or pancakes is a fat storing Nightmare.

But most folks turn to other so-called healthier alternatives that are nearly just as bad.

EFactor Foods Avoid MuffinsHere are 3 of the Worst Foods to Eat in the Morning

1. Muffins

Most store-bought muffins are giant, which means they can sometimes contain over 600-700 calories that have absolutely No protein or healthy fats to keep you feeling full and satisfied.

2. Bagels

Would you sit down and knowingly eat Four slices of bread?

Well, Most bagels have the equivalent of four servings of bread, which will quickly convert into sugar making you store fat and feel lethargic in no time.

3. Cereals

Over-the-counter cereals are, by far, one of the worst foods for your waistline and your health.

The majority of over-the-counter cereals are empty calories, simple carbs and sugar, cleverly disguised as a “healthy” breakfast.

There are a few rare exceptions, like some of the cereals in the Ezekiel 4:9® line from Food for Life®, but I never eat cereal when I’m trying to get leaner.

EFactor Foods Bee Sting MetaphorIf you wake up and eat Any of the above 3 foods to start your day it’s like being stung by a bee.

Seriously, they’ll make you literally swell up, while making you feel fat and bloated the entire day.

They also Force your body to depend on sugar all day-instead of burning fat.

However, there are certain foods that you can eat in the morning that are guaranteed to turn your fat burning switch to ‘On’ as soon as you wake up.

They’re called E-Factor Foods which are specifically designed to make you look and feel leaner—all while holding less water. You’ll quickly see why adding these 4 E-Factor Diet Hacks into your day can make you look and feel leaner in less than 24 hours from now. Stay fit and keep learning.  For the Silo, Antony Thomas.