19 Vegetarian Ways To Eat More Protein For Breakfast

You needn't add beans to your morning bowl of cereal to get a protein-packed breakfast.

And you wouldn't dream of it, of course. But General Mills would. And did.

At the end of May, the mega cereal manufacturer rolled out Cheerios Protein. Theproduct, which comes in Oats & Honey and Cinnamon Almond flavors, apparently gets its macronutrient boost from soy protein and lentils. With an added half-cup of skim milk, General Mills touts 11 grams of protein in each serving of its cereal (without the milk, Cheerios Protein contains just 7 grams of the stuff).

Protein, unfortunately, isn't the only addition to these new, health-washed Cheerios: Each serving from the line contains 16 to 17 grams of sugar. That's an alarming increase when compared to the single gram that sits in each serving of the original Cheerios that come in that iconic yellow box.

But Cheerios' marketing stance is right on trend. High-protein breakfast items have become hot items for good reason: Starting your day off with a hearty helping of the stuff has been shown to wake you up, stave off hunger, help you maintain a healthy waistline, and improve your chances of making better food selections throughout the the day.

No, you don't have to skip down Lentil Road to reap all the wonderful benefits of a morning meal rich in protein. To match General Mills, the following 19 breakfast recipes have at least 11 grams of protein. And if you believe eating meat is the only viable way to get protein in your diet, well, you'll be surprised: Every dish below is entirely meat-free. They entrust eggs, yogurt and -- OK -- some lentils, to achieve their protein punch. Dig in!

• Chia Seed Oatmeal
  
  

  

  CorinaNielson
  28 grams of protein
  Get the recipe from Corina Nielsen here.
• 3-Ingredient Peanut Butter Pancake
  
  

  

  FitFoodieFinds
  20 grams of protein
  Get the recipe from FitFoodieFinds here.
• Salted Chocolate Oatmeal Smoothie
  
  

  

  The Lemon Bowl
  17.7 grams of protein
  Get the recipe from The Lemon Bowl here.
• Crockpot Breakfast Casserole
  
  

  

  apple-of-my-eye
  22.1 grams of protein
  Get the recipe from Apple Of My Eye here.
  *Editor's note: This recipe calls for meat, but could but could be just just as tasty without.
• Caramel Apple Greek Yogurt Parfait
  
  

  

  MyBizzyKitchen
  31 grams of protein
  Get the recipe from My Bizzy Kitchen here.
• Kale And Tomato Quiche
  
  

  

  AmysHealthyBaking
  16.8 grams of protein
  Get the recipe from Amys Healthy Baking here.
• Lemony Egg In A Spinach-Chickpea Nest
  
  

  

  Kitchen Treaty
  13 grams of protein
  Get the recipe from Kitchen Treaty here.
• Chocolate Peanut Butter Pretzel Protein Shake
  
  

  

  24carrotlife
  28 grams of protein
  Get the recipe from 24 Carrot Life here.
• Edamame Sweet Potato Hash
  
  

  

  Apple-of-my-eye
  22.2 grams of protein
  Get the recipe from Apple Of My Eye here.
  *Editor's note: This recipe calls for meat, but could be just as tasty without.
• Cinnamon Cottage Cheese With Sliced Apple
  
  

  

  JoyBauer
  25 grams of protein
  Get the recipe from Joy Bauer here.
• Gluten-Free Protein Waffles
  
  

  

  DessertWithBenefits
  12 grams of protein
  Get the recipe from Dessert With Benefits here.
• Blueberry Protein Pancakes
  
  

  

  CorinaNielson
  42 grams of protein
  Get the recipe from Corina Nielsen here.
• Breakfast Burrito
  
  

  

  TopWithCinnamon
  11.4 grams of protein
  Get the recipe from Top With Cinnamon here.
• Veggie-Loaded Avocado White Bean Salad On Toast
  
  

  

  KathyPatalsky
  12.7 grams of protein
  Get the recipe from Kathy Patalsky Life here.
• Strawberries And Cream Pancake Roll Ups
  
  

  

  CorinaNielson
  32 grams of protein
  Get the recipe from Corina Nielsen here.
• Raspberry Mango Smoothie Bowl
  
  

  

  ILoveVegan
  16 grams of protein
  Get the recipe from I love Vegan here.
• Avocado Protein Smoothie
  
  

  

  KetoDietApp
  27.2 grams of protein
  Get the recipe from Keto Diet App here.
• Chocolate Breakfast Shake
  
  

  

  SlenderKitchen
  13.4 grams of protein
  Get the recipe from Slender Kitchen here.
• Chocolate Cherry Smoothie
  

http://www.huffingtonpost.com/2014/06/03/vegetarian-breakfast-protein-yum-filling-_n_5418578.html

How to eat yourself fit

There’s more to being a cyclist than hours of training – the right nutrition is key to getting the best from yourself. We investigate how to eat yourself to a better body

You’ve bought the kit and are putting in the hours. But are you also looking at what you’re putting inside your body? To get fitter, recover faster, become leaner and suffer less injury and illness, what you eat before, during and after a ride is crucial.

Building muscle

Muscle is protein – so you need to eat protein to gain muscle and get stronger. “Animal protein contains all the amino acids we need to synthesise muscle cells for growth and repair,” says physiologist Dr Neil Walsh. “Which is why if you’re protein deficient you may feel weak, struggle to add muscle or be so sore after exercise.”

As a cyclist, you want to carry more muscle than fat. But you also want to be light. So should you be necking protein shakes and raw eggs? “That might work for bodybuilders, but there’s no evidence endurance athletes have an increased requirement for protein,” says Walsh. “So long as you have a diet that meets your energy needs, made up of carbohydrate, protein and some fat, you have all you need.”

A normal, sedentary person needs 1.2g protein per kilo of body weight a day. “But if you’re upping your food intake to match your energy requirements, you’ll get this amount naturally.”

Getting lean

There are no great secrets to losing fat. Walsh says you simply have to make sensible food choices and create an energy deficit by taking in less than you’re expending. He cautions against training hard while seriously restricting your diet though.

“If you want to become a better athlete, you can’t ride empty. Not only do you risk nutrient deficiencies, your ability to train will suffer too. To work out your calorie requirements, wear a heart rate monitor when you train and note average calories burned,” he suggests. “Add this to the recommended daily intake for a sedentary person of your gender.”

The current Department of Health guidelines are 2,550 calories for men and 1,940 for women. Walsh advises eating a healthy, balanced diet that includes lots of fruit and vegetables, wholegrains, lean protein, low-fat dairy, and essential fatty acid such as omega-6 and omega-3 from oily fish and seeds – in other words, foods with high nutrient values and low calorie densities.

Ensure variety – your meat shouldn’t always be steak, your grains not always wheat. Also avoid processed foods, fast food and ready meals, high-fat and high-sugar foods and alcohol.

Racing hard

“Your ability to race fast depends on your energy and endurance,” says Dr Asker Jeukendrup, cyclist and professor of exercise metabolism. He points out that in longer races, the right food can mean finishing or not.

Your body needs fuel, so you need to increase carbohydrate stores leading up to a race. “Two to three days is fine,” says Jeukendrup, “and carb loading doesn’t mean eat as much as possible. It’s only the carbs you increase.” You’ll need 7g carbs per kilo of bodyweight (525g for a 75kg man, for example). And while nutritionists recommend unrefined carbohydrates (brown rice, wholewheat pasta, wholegrain bread) at all other times, pre- race is a time when white is alright.

“You don’t want to challenge your digestion, so avoid fibre – wholegrains or leafy veg – the day before and the morning of a race,” Jeukendrup advises. “Instead, opt for refined carbs with a high glycaemic index (GI), that are absorbed quickly. There’s no one pre-race food. Some people like pasta, then porridge for breakfast. Others don’t sleep if they go to bed full, and are too nervous to eat in the morning. That’s where carb sports drinks come in handy.

“Your morning goal is 100g carbs,” continues Jeukendrup. “Then, if the race is an hour long, aim for 30g during. If it’s two hours, have 60g per hour. Check the label of your sports drink or carb gel. If the race is longer, you’ll need 90g an hour, but get this from a specialised glucose and fructose mix – if you try to consume 90g from a normal glucose product, you’ll get digestive problems, as you can’t absorb more than 60g an hour from glucose alone.”

Some people prefer real food, and can stomach a banana, flapjack, jelly beans or sandwich during a race. “This tactic tends to be harder in the second half of longer races. It’s thought that there’s more blood in the muscles and less in the gut, making digestion difficult,” says Dr Jeukendrup.

Your other energy essential? Hydration. “Limit water loss to two per cent of your bodyweight. Any more and performance suffers. A five per cent loss means a 30 per cent performance drop,” he says. “Drink 1 litre of fluid an hour to replace 1kg in weight,” he says. Water is okay, but try adding diluted fruit juice or an isotonic sports drink.

And for extra edge? “Caffeine is proven to increase speed and endurance, so have a coffee an hour before racing, or choose a carb gel with added caffeine.”

Good recovery

“Post workout, your glycogen stores are depleted, your muscles have micro tears that need rebuilding and chemical build- up that needs removing,” says nutritionist Becky Stevenson. “If you fail to recover you won’t have enough fuel to train as well next time and you’ll suffer muscle soreness. This culminates in heavy legs, disrupted sleep, raised levels of stress hormones and suppressed immunity.”

Recovery means refuelling with carbs, protein, fluid and salts. “Carbs raise your blood sugar level so insulin is released. This opens up your muscles to let nutrients in. Carbs replenish glycogen stores in your muscles and proteins repair them. Just protein won’t maximise your hormone environment; just carbs and you’re not protecting the muscle you’ve gained,” she explains.

“Research demonstrates a higher rate of glycogen storage in the two hours following exercise, so eating during this window will maximise the process,” Stevenson says. “This is fine if you’re not going to be training again for a few days. But any sooner and you should aim to refuel within 20 minutes.”

Your ideal recovery snack is high carb, with a little protein. “Aim for 1-1.2g carbs per kilo of bodyweight. If you weigh 75kg that’s 90g – about three thick slices of bread. The ideal amount of protein is 10-20g . You’d get this from a low-fat milkshake drink or two to three mini cheeses,” says Stevenson.

And don’t forget rehydration. Stevenson is a fan of isotonic drinks: “We know the body retains more fluid if electrolytes are consumed. Wateralone dilutes body salts, sending a message to your kidneys to excrete fluid to restore the balance. An isotonic drink maintains the correct salt balance, so it won’t send this message.”

Fighting illness

“When you exercise, you put your body under oxidative stress. Free radicals exist naturally in the body, but as you exercise and take in more oxygen, you increase free radical production – and the potential damage that does to cells,” says Stevenson.

Long-term, this leads to chronic disease. Short term, it means increased muscle soreness, fatigue and propensity to illness. The solution is to eat more antioxidants, which scavenge free radicals in the body, and you’ll find loads in fruit and vegetables.

And finally, Dr Neil Walsh has carried out extensive research on how athletes can prevent illness. His findings? Eat enough. “Athletes who don’t match calorie intake to their energy needs have lower immune function. Training hard while losing weight is a recipe for illness,” he says.

As well as eating enough, you need to eat your greens – and reds and yellows and purples. The Government guidelines of five-a-day should be a bare minimum. “Cyclists who are training hard need more like 10 a day, weighted towards vegetables in a rainbow of colours for maximum nutrients,” says Stevenson.

This feature is brought to you by Get Into Cycling from Future Publishing, the publishers of www.bikeradar.com
Eating the right food won't just get you fit, it can also better your mood, boost your brain and keep your heart healthy.

http://man.bodyandsoul.com.au/health+nutrition/nutrition+advice/how+to+eat+yourself+fit,25191

Study Shows Diet Drinkers Lose More Weight? Consider the Source

Diet cola addicts, I mean drinkers, celebrated a recent study published in the journalObesity that showed diet-soda drinkers lost more weight than water drinkers.

The 12-week study divided 303 participants into a water or diet-soda group, both of whom followed the same diet and exercise plan. Victory went to the diet-soda drinkers, who lost on average 13 pounds over 12 weeks, whereas the water drinkers only lost nine pounds over that same period.

"This study clearly demonstrates diet beverages can in fact help people lose weight, directly countering myths in recent years that suggest the opposite effect -- weight gain," said James O. Hill, Ph.D., executive director of the University of Colorado Anschutz Health and Wellness Center, and a co-author of the study. "In fact, those who drank diet beverages lost more weight and reported feeling significantly less hungry than those who drank water alone."

You've got to admire Hill's hubris about "countering myths" (never mind these werelegitimate studies) and how this study "clearly demonstrates" diet soda can help you lose weight. But then, you can easily trace the giant money trail that fuels such language.

The not-so-discreet news is that the American Beverage Association (ABA) -- a deep-pocketed organization that supports giants like soft drinks, sports drinks and juice drinks -- funded this diet-soda study.

Its Board of Directors include Chair Claude B. Nielsen from Coca-Cola and Vice Chair Rodger L. Collins from the Dr. Pepper Snapple Group. With that kind of support, did you think the diet-soda drinkers wouldn't come out ahead?

The ABA has a history of defending soda. It argued against former New York City mayor Michael Bloomberg's soda ban and claimed "Soda Taxes Burden Businesses, Put Good Jobs At Risk."

If you haven't guessed: Corporate money, not your health, drives the ABA.

So does sugar. Last year a large epidemiological study in the journal PLoS One concluded sugar might have a direct, independent link to diabetes. Researchers concluded "sugar should be investigated for its role in diabetes pathogenesis apart from its contributions to obesity."

The ABA wasn't happy about this conclusion; understandably, since so many products it supports are nothing more than high-fructose corn syrup (HFS) or some other form of sugar. "This study does not show -- or even attempt to show -- that consuming sugar causes diabetes," they argued. "In fact, its most robust finding confirms the well-established relationship between obesity and diabetes risk."

They noted other factors -- genetics, say, or dietary fat -- might contribute to obesity and diabetes. I'm going to flip that argument around on the ABA: Other variables might have helped diet-soda drinkers lose more weight. Maybe diet soda wasn't the winning factor.

The ABA has long diligently defended diet soda's halo effect, due to seemingly innocuous artificial sweeteners replacing sugar. "Whether due to a successful marketing effort on the part of the diet beverage industry or not, the weight conscious public often consider artificial sweeteners 'health food,'" notes Qing Yang in his article "Gain weight by 'going diet'? Artificial sweeteners and the neurobiology of sugar cravings."

The tide's gradually changing: As consumers become savvier to diet soda's problems and sales decline, this seems an awfully convenient time for such a study to appear.

Let's say diet soda did help participants lose more weight. That doesn't account for diet soda's -- or more specifically, the artificial sweeteners in diet soda's -- many problems.

Where do I begin? One study found sucralose (Splenda) "exerted numerous adverse effects" including altered intestinal flora in rats. Another study's title, "Life-span exposure to low doses of aspartame beginning during prenatal life increases cancer effects in rats," speaks for itself.

Human studies show likewise. One in the journal Trends in Epidemiology and Metabolism (TEM) found "accumulating evidence suggests that frequent consumers of these sugar substitutes may also be at increased risk of excessive weight gain, metabolic syndrome, Type 2 diabetes and cardiovascular disease."

Another in Diabetes Care concluded sucralose produces a similar effect as glucose, therefore potentially increasing diabetes risk. "Our results indicate that this artificial sweetener is not inert -- it does have an effect," said lead researcher M. Yanina Pepino, Ph.D.

Keep in mind too the Obesity study's size (303 participants) was rather small, whereas numerous other (non-soda supported) studies show the complete opposite effect.

Over 14 years and 66,118 participants -- a little larger than that pro-diet soda study -- a study published in The American Journal of Clinical Nutrition found diet sodasincrease your diabetes risk more than regular soda.

Another study presented at an American Diabetes Association meeting found diet soda drinkers had a waist circumference 70 percent bigger than regular-soda drinkers. Worse, folks who had two or more diet sodas each day had waist circumference increases 500 percent greater than non-diet soda drinkers.

Diet sodas help folks lose more weight? A large amount of evidence proves otherwise. "There is no free ride," says my friend Dr. Mark Hyman. "Diet drinks are not good substitutes for sugar-sweetened drinks. They increase cravings, weight gain, and Type 2 diabetes. And they are addictive."

http://www.huffingtonpost.com/jj-virgin/diet-and-nutrition_b_5404824.html?utm_hp_ref=health-news&ir=Health+News

Natural Belly Slimming Detox Water Recipe