Top 4 Food Sources High in Protein (Other Than Meat)

Most people are accustomed to eating meat to fulfill their protein needs. Aren’t other sources of protein “incomplete” or “low quality”? That’s where most people are wrong. Most food contains the muscle building nutrient called protein and without looking closely it’s easy to miss these amazing foods. Here are the top 4 meatless food sources for protein.

Nuts and Seeds:

Food                                   Amount               Protein
Hemp Seeds                          2 Tbsp                 11g
Walnuts                                  1 oz                      7g
Roasted Almonds                  1 oz                       6g
Pumpkin Seeds                      1 oz                      5g
Flax Seeds                             1 Tbsp                  4g
Cashews                                1 oz                      4g

Beans and legumes:

Food                                   Amount               Protein
Black Beans                        1 cup                      39g
Lentils                                  1 cup                     18g
Chick peas                          1 cup                      39g
Pinto beans                         1 cup                      41g

Vegetables:

Food                                   Amount               Protein
Romaine lettuce                   1 head                    8g
Broccoli                                1 cup(spears)         6g
Spinach                                1 cup(chopped)      6g
Potato                                  1 Med(with skin)     4g

Fruits:

Food                                   Amount               Protein
Dried Apricots                     1 cup                       6g
Dried Peaches                    1 cup                       6g
Dates                                  1 cup(chopped)       4g
Avocado                              1 cup                       3g
Guava                                 1 Whole fruit            1.4g
Raisins                                1 small box             1.3g

Cereals, Bread, and Grains:

Food                                   Amount               Protein
Oats                                     1 cup                        26g
Quinoa                                  1 cup                       24g
Brown Rice                          1 cup                         5g
White Rice                            1 cup                        4g

Why Hawaii Slim is right for you

5 lbs of Fat vs 5 lb of Muscle

Pound for pound muscle and fat weigh the same, the difference between the two is that muscle is 18% denser than fat. Meaning that five pounds of muscle takes up less space than five pounds of fat. By looking at the picture at the left you can see that the five pounds of muscle is smaller and takes up less room in your body. The fat takes up more room in your body and tends to be bumpy making it more noticeable. Wouldn’t you much rather have five pounds of smooth, lean, dense muscle tissue inside your body than five pounds of fat? There are also many health advantages to increased muscle mass:

• Create a leaner physique
• Increase energy and vitality
• Improve athletic performance
• Increase your metabolic efficiency

The 7 Healthy Wonders of Water

1) Stay Slimmer With Water

Trying to lose weight? Water keeps you full! Replace calorie-filled beverages with water and drink a glass before meals to help you feel fuller. Drinking more water helps amp up metabolism – especially if your glass is icy cold. Your body must work to warm the water up, burning a few extra calories in the process.

2) Water Boosts Your Energy

If you’re feeling drained and depleted, get a pick-me-up with water. Dehydration makes you feel tired. The right amount of water will help your heart pump your blood more effectively. Water can also help your blood transport oxygen and other essential nutrients to your cells. 

3) Lower Stress With Water

About 70% to 80% of your brain tissue is water. If you’re dehydrated, your body and your mind are stressed. If you’re feeling thirsty, you’re already a little dehydrated. To keep stress levels down, keep a glass of water at your desk or carry a sports bottle and sip regularly.

4) Build Muscle Tone With Water

Drinking water helps prevent muscle cramping and lubricates the joints. When you’re well hydrated, you can exercise longer and stronger without “hitting the wall.”

5) Nourish Your Skin

Fine lines and wrinkles are deeper when you’re dehydrated. Water is nature’s own beauty cream. Drinking water hydrates skin cells and plumps them up, making your face look younger. It also flushes out impurities and improves circulation and blood flow, helping your skin glow.

6) Stay Regular With Water

Along with fiber, water is important for good digestion. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass waste.

7) Water Reduces Kidney Stones

The rate of painful kidney stones is rising. One of the reasons could be because people — including children — aren’t drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can’t form in diluted urine, so reduce your risk with plenty of water!

Are You Drinking Enough Water?

Most healthy adults get enough to drink by letting their thirst guide them, but the exact amount you need depends on your size, level of activity, the weather, and your general health.You may need more water if you exercise or sweat heavily.

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5 Easy Changes to Lose Pounds!

1) Eat only when you’re hungry
Plenty of people eat when they’re bored and not actually hungry. It might not seem like a major issue when it comes to weight gain but eating when your body isn’t hungry is just adding unnecessary calories to your daily limit. Instead of eating when you’re bored just do something else to occupy yourself: watching tv, going to the gym, chewing gum, eating ice, or going out with friends.

2) Calorie count
You don’t have to get crazy with this but it is helpful. Most people don’t look at the calories of the foods they’re consuming and it often leads to weight gain. You can think you’re eating a healthy amount but when you count the calories at the end of the day it can be 500 calories more than what your body needs. That might not seem like much but that’s a total gain of a pound a week. Which again might not seem like much but in a year of continuing to eat that way leads to a 52lbs weight gain. Write down everything you eat for a week and at the end of that week count the calories and see how much you’re overeating. Then make adjustments accordingly.

3) Eat more whole foods
You don’t have to replace every single thing you eat with a whole food, but just incorporating more whole foods into your daily eating will benefit you. Whole foods are healthy and low in calorie. So instead of eating a granola bar for a snack which can have 250 calories instead go for an apple which has 100 calories and will keep you fuller longer. or instead of eating refined pastas eat more rice or even rice pasta. They’re lower in calorie and won’t spike your insulin.

4) Drink more water
I’m sure everyone has heard this a hundred times but it does work! Drinking water will fill your stomach leaving less space for food when your meal time comes. Drinking water also helps with digestion and energy. Replacing your sodas and juices with water also will help significantly since soda and juice are high in sugar and calories.

5) Exercise
Most people don’t like exercising but it doesn’t have to suck! even just going for a walk 30 min a day will help you lose weight and keep your metabolism going. Did you know walking for just 30 min a day will burn an extra 700-1400 calories a week? it’s the small things that can help make a big change.

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