8 High-Protein Vegetables You Must Start Eating Right Now!

1. Mushrooms
Mushrooms contain sufficient amount of protein; however, they do not have entire protein molecules. They miss out on the amino acids that our body cannot make itself. Mushrooms can be made complete proteins when combined with foods that make up the missing amino acids. So you can mix mushrooms with broccoli or even corn to make it complete protein and healthy.

1. Broccoli
Broccoli delivers a fair amount of protein and zero fat and fewer calories. It makes for a great food full of vitamins, minerals and antioxidants that promote a healthy body.


3. Peas
Peas are a good source of vegetable protein along with having a decent amount of fibre. In fact, these tiny delights are low in fat and have zero cholesterol. If you haven't added peas in your diet, it's time you do. Add peas to curries, salads and all things good!


4. Kale
Kale is another great source of plant-based protein. Moreover, it contains phenolic compounds that give them antioxidant properties. You can easily steam, boil or saute kale and consume on a daily basis for maximum benefits.


5. Spinach
Spinach is believed to be one of the most nutrient-dense leafy green vegetables you can eat. It is said that protein accounts for 30 percent of its calories along with essential amino acids.

_{Spinach is believed to be one of the most nutrient-dense leafy green vegetables​}

6. Asparagus
A popular vegetable with high nutrient content, asparagus is one rich source of protein along with copper, manganese, phosphorus, magnesium and B vitamins. Asparagus can be grilled, boiled, steamed or even pan-fried.

7. CauliflowerLike broccoli, cauliflower provides a high amount of protein for the number of calories it is said to deliver. This versatile vegetable can be adapted to a variety of recipes.

_{Like broccoli, cauliflower provides a high amount of protein for the number of calories​}

8. Sweet Corns
Pretty low in fat, sweet corn is a great source of protein and meets about nine percent of your daily protein requirement. Make sandwiches using corns, use them into soups and add them to your salads to ensure a healthy you.


Go on and add these protein-rich vegetables that will help keep you healthy.

Is green tea a fat burner? Does it help with weight loss? How much should I drink? What is the most effective time of day to drink it?

Is green tea a fat burner?

Green tea is rich in antioxidant especially EGCG. EGCG increases norepinephrine hormone in the body. This hormone is used by the nervous system to signal fat cells to break down fat.

Bottom Line: Green Tea helps in burning fat due to increase in norepinephrine hormone

Does Green Tea help with weight loss?

Research has found that Caffeine and EGCG found in green tea increases the resting metabolic rate. This means that if you consume green tea regularly, you can burn about 3-4% more calories each day.

Bottom Line: Green Tea increases metabolism and thereby aids in weight loss

How much Green Tea should I drink?

Just by consuming 1 green tea daily you might not experience fat or weight loss. As per Journal of Nutrition, one should consume 3 cups of green tea daily to get the appropriate amount of caffeine and catechins (EGCG) to help you lose weight.

Bottom Line: Consume 3 cups of Green Tea for optimal result

Which is the right time to drink Green Tea?

If you consume green tea first thing in the morning, catechins and caffeine present in green tea can stimulate the production of gastric acid and cause stomach indigestion. One should also avoid drinking green tea in the night since it will disturb the sleep pattern. Also, if green tea is consumed just after meal it could inhibit nutrient absorption from the food. Green tea should be consumed in between meal or 30 minutes before exercise (for optimal fat loss).

Bottom Line: Don’t consume Green Tea first thing in the morning, late night and just after meals. Consume it 30-45 minutes before or after meals and 30 minutes before exercise

Some microwave egg recipes?

Microwave omelette

Ingredients

• 2 large eggs
• Pinch of salt and pepper
• 1 tsp cold water
• Butter

Method

1. Beat the eggs, water, salt and pepper.
2. Place 1 tbsp of butter in a shallow micro-proof dish and melt in the microwave on HIGH for 10 seconds. Pour in the egg mixture, stand pie dish on an upturned plate in the microwave and cook on MEDIUM-HIGH for 40 seconds.
3. Use fork to draw the outside of the cooked egg into the centre of the dish and microwave on MEDIUM for a further 1 minute 40 seconds. Stand for 1 minute before serving.

Two Minute Scrambled Eggs

Ingredients:

2 eggs

2 tablespoons milk

2 tablespoons shredded cheese

salt, pepper, and any other herbs you choose to use

Directions:

Coat a 12 oz. microwave safe coffee mug or other dish with cooking spray. Add eggs and milk and beat till blended.

Microwave on HIGH for 45 seconds; stir.

Microwave until eggs are almost set, 30 to 45 seconds longer.

Top with cheese and season with salt, pepper, and herbs.

 

Is brown rice a healthy source of carbs in a fat-loss diet?

The basic difference between white and brown rice is the nature of carbs. Brown rice is a complex carb, whereas white rice is a simple carb. The difference lies in the chemical structure. Simple carbs, also called simple sugars, which are monosaturated whereas complex carbs are multisaturated. That's why white rice is easier to digest. But both have similar amount of calories and carbs. But brown rice is high on fibre and has a greater nutritional value than white rice, since white rice is processed. Brown rice is more of a whole grain an any whole grain is a good source of carbohydrate while cutting down. But make sure to have it during the day time, and nearer to your workout.

What You Need to Know Before Starting Your Apple Cider Vinegar Routine

Although most people have started reaping the benefits of apple cider vinegar (ACV) more often in the past few years, it has actually been used for centuries. It contains vitamins and minerals, can help boost your immunity, and can improve digestion. Because it's fermented, it contains probiotics and enzymes that can be beneficial to our health and can help detoxify our bodies.

While ACV may not help you lose weight or protect you against cancer, when taken properly, it could help lower blood sugar levels and aid indigestion and acid reflux. There are even shampoos that contain ACV to help clarify your hair, and remedies that utilize it to help combat things like the flu or sunburns.

When purchasing ACV, opt for a raw, unfiltered, organic, and unpasteurized version in a glass bottle to best take advantage of its benefits. A couple of the most important things to note after buying the right kind of ACV are how much to take in a day and how to ingest it.

How to Consume Apple Cider Vinegar

You can have too much ACV. The recommended allotment of consumption is less than three tablespoons a day. There are a variety of ways to consume ACV, but ingesting it before or during meals tends to be best.

When taken before meals, make sure to dilute it in water. You can mix together a concoction of 8 ounces of warm, room-temperature, or cold water with anywhere from 1 teaspoon to one tablespoon of ACV. I like to warm my water to a lukewarm temperature, add a hint of raw honey, and a squeeze of a lemon to make it taste even better. The lemon lends a hand to heighten detoxifying results, whereas the honey helps boost the immune system. If your digestive system can handle it, this ACV mixture can be taken on an empty stomach, just be aware of how you feel after.

ACV can also easily be incorporated into your diet during food intake, which is one of the best ways to get your daily dose. You can add it to drinks, salad dressings, soups, smoothies, desserts, or a sinus-fighting brew. It's a great addition to several meals and can help you better absorb the nutrients in your food, which is optimal for health.

If you're adding ACV to your food and drinking it before meals, then simply be sure not to exceed three tablespoons a day.

It's important to make sure you consult with a doctor for whether or not it is suitable for you to add ACV to your diet, especially in regard to your health history and current medications.

Don't Drink Enough Water? Take This 7-Day Hydration Challenge!

Staying hydrated is the foundation of good health. When your body doesn't get the amount of water it needs, it can suffer both short-term and long-term consequences, from fatigue to even kidney failure. But we also understand that nobody wants to be dehydrated, and for many of us, it's often a force of habit. For example, you may start your day off with coffee and not even get your first sip of water until lunchtime.

Overall, a good rule of thumb is to drink half your body weight in ounces. Here's how you can get there each day.

• Day One: Set hourly reminders on your phone. It might sound excessive, but if you normally go all day without drinking water, it's totally necessary.
• Day Two: Infuse your water for flavor. Add your favorite fruits and/or herbs, like cucumbers and mint, to make water a little more fun to drink.
• Day Three: Make it a competition. Challenge a friend or coworker to see who can drink the most water by the end of the day. Keep track in your bullet journal or through apps like My Water Balance.
• Day Four: Substitute your usual beverages for H2O. Any time you'd normally grab a coffee, soda, or juice, opt for water instead. And if that's just not realistic for you, double the amount in water (for example, drink two cups of water for every one cup of coffee).
• Day Five: Add time markers. Use a permanent marker on a disposable bottle to indicate how much you should drink by a certain time. That way, you'll see if you're behind or on track each time you pick up your bottle.
• Day Six: Follow your body's natural routine. Have a glass as soon as you wake up, each time you use the restroom, before every meal, and before you go to bed.
• Day Seven: Reward yourself with a new water bottle and stay hydrated!

 

What Are BCAAs?Should you be taking it to build muscle?

What Are BCAAs?

Amino acids are the building blocks of protein and help our bodies work properly; they're crucial to metabolic function. Although our bodies make some amino acids, we have to get others from our diet. Three of the essential amino acids are branched-chain amino acids (valine, leucine, and isoleucine), and animal proteins are the best sources of BCAA. Of the amino acids in animal-based proteins, such as meat, dairy, and eggs, about 25 percent are BCAAs, explained Pamela S. Hinton, PhD, associate professor of nutrition and exercise physiology at the University of Missouri.

How Do BCAAs Help in Fitness?

Protein itself isn't a major source of energy during exercise, Dr. Hinton told POPSUGAR. Instead, your body uses carbohydrates and fat - the only time your body gets fuel from protein is during ultraendurance training, but even then, it's only a small amount. But BCAAs in particular could help with building muscle mass.
"What makes BCAA potentially beneficial for increasing skeletal muscle mass is the BCAA, in particular leucine, 'turns on' protein synthesis," she told POPSUGAR. Protein synthesis is the process by which cells generate new proteins. "There is some evidence that 10 to 15 grams per day might produce greater gains in muscle mass with resistance exercise," she added.
BCAAs have also been marketed as a supplement that can aid in muscle recovery and relieve muscle soreness. However, a 2017 review that examined studies on how BCAA supplements alleviate muscle damage found that using BCAA supplementation to reduce or prevent muscle damage from high-intensity exercise "seems to be poor." The one study that found a positive correlation only examined six participants.
"The existing evidence from quality, double-blind, placebo-controlled experiments is limited to a few studies with relatively small sample sizes," Dr. Hinton said. "Likewise, muscle damage has not been evaluated directly; rather, blood markers of damage are used as indicators.
Despite these limitations, she said BCAAs could help with muscle damage under the right conditions: if a supplementation of 0.2 grams per kilogram of bodyweight is taken seven days before the damaging exercise and continued for 10 days. Even so, BCAAs appear to be more effective at limiting low to moderate exercise-induced muscle damage rather than severe damage.

So, Should I Take BCAA Supplements?

"Should" may be too strong of a word, Dr. Hinton said, but they do have their place. "BCAA supplements might be beneficial for muscle growth, but these same amino acids could also be consumed in foods," she told POPSUGAR.
If you are interested in supplementing your fitness regimen with BCAAs, Dr. Hinton said that more isn't always better; 20 grams of BCAAs split into several doses throughout the day is safe. But if you're eating plenty of BCAA-rich food, such as beef, chicken, fish, soy, eggs, and beans, you may not need a supplement at all. It's ultimately a personal decision - just remember that you should be eating 0.5 to 0.8 grams of protein per pound of bodyweight for optimal muscle-mass gains. 

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