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

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

How To Have Flat Stomach Starting Today

Photo: justbetweenus

Source: http://ezinearticles.com/?How-To-Have-Flat-Stomach-Starting-Today&id=8497760

The best way to get a flat tummy is to have a fat reduction plan that is developed for your particular needs. The only way that you can establish specifically what you need to get a flat tummy is to take a look at all factors of your lifestyle, from the food you eat, to the exercise that you do, or don't do, in typical week.

You also need to take into account your working environment and how this will affect your ability to get a flat tummy and whether your job is also affecting the fact that you have excess stomach fat.

Quick And Easy Tips To Get Flat Tummy.

Your height, weight and gender will determine how many calories you should be consuming during the day and your nutrition can be adjusted accordingly to ensure that you will lose weight, get a flat tummy and remain healthy. The suggested calorie intake to reduce weight varies from person to person, but there are guidelines for calorie requirements you can use as a starting point. The UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.

Avoid Processed Foods.

Processed foods typically come in a box, can, bag or carton. They have been changed from their natural states so that their shelf life can be extended. They are often poor quality and have very little nutritional value. You should also be careful with the 'fat free' versions of processed foods if you want to get a flat tummy. Although the fat has been reduced, extra sugar is often added to improve the flavour and this usually causes additional calories.

Fresh Foods Are Best.

The ideal foods to eat are real foods that are whole, natural and unprocessed. This means fresh vegetables and fruit, whole grain products and lean meats or other pure protein options. Cruciferous vegetables, like brussel sprouts, cabbage and cauliflower, are some of the best foods best foods to help you get a flat tummy because they contain nutrients that help balance out elements that result in the body depositing fat in the stomach area. They also contain essential macro-nutrients such as fibre, protein, and omega-3s.

Do Exercise That You Enjoy.

Exercise is obviously another great way to get a flat tummy. But you have to find an exercise you like doing or else you find it very challenging to keep it up. There are a wide range of fat burning exercises such as running, jogging, stair climbers, the elliptical, riding a bike, swimming and resistance training. While you cannot pick out where the fat will be burned from, you can be sure that it will be taken from your tummy at some point. Just performing sit-ups or crunches will not help you to get a flat tummy fast because you cannot tone fat. To get those toned abdominal muscles showing, you first have to lose the fat that is on top of them. And if you can't stand going to the gym, there are also lots of effective ways to exercise at home.

Also remember that when you reach your goal and get a flat tummy you have to be able to maintain it. The way to see if this will be possible is to review your weight loss program after the first week or so and, if you need to, modify it accordingly so that you will be able to keep it going for the long term.