Protein Rich Foods

Protein is a macro rich nutrient made up of amino acids which are essential for the correct growth and function of the human body. The body can produce several amino acids required for protein production, a set of amino acids needed for protein production, a set of essential amino acids need to be acquired from animal and/or vegetable protein sources. Here are a list of protein rich foods:

1) Turkey/Chicken Breast

2) Fish (Tuna, Salmon, Halibut)

3) Cheese (Low-fat Mozzarella and Cottage Cheese)

4) Pork Loin (Chops)

5) Lean Beef and Veal (Low Fat)

6) Tofu

7) Beans (Mature Soybeans)

8) Eggs (Especially Egg Whites)

9) Yogurt, Milk, and Soymilk

10) Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

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Filled Portobello Mushrooms

Ingredients:

• 2 large Portobello Mushrooms
• 1 cup of cooked Quinoa
• 1/2 cup of crumbled Tempeh
• 1/2 an Onion, diced
• 1 cup of Spinach
• 1 Tomato, sliced
• 2 tbsp of Fat-free Mozzarella
• 1 tbsp of Olive Oil
• 1/2 tbsp of Paprika,
• 1/2 tbsp of Cumin
• 1/2 tbsp of Garlic Powder
• 1/2 tbsp of Onion Powder
• Sea Salt and Black Pepper, to taste

Method:

1) Turn the oven to a high heat.

2) In a large saute pan heat the olive oil on a medium heat.

3) Add the onion and tempeh to the pan and saute for 2 to 3 minutes, or until onions begin to soften.

4) Add the quinoa, spices, salt and pepper and saute for a couple more minutes.

5) On a baking tray, place the portobello mushrooms brushed lightly with olive oil.

6) Stuff the mushrooms with spinach, quinoa mixture, sliced tomatoes, and shredded mozzarella cheese.

7) Then, place in the oven and cook for 5 minutes.

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Tips to increase your fat loss potential

Eat 5 to 6 meals a day

Food consumption involves digestion of foods and absorption of nutrients (proteins, carbohydrates, fats). Digestion and absorption require energy to occur.

Food consumption prompts the body to use energy to support digestion and absorption processes.

Eat protein with each meal to boost your metabolism

For every one of your daily meals you should make sure you include foods that contain high quality proteins (poultry, eggs, protein powders, red meat, fish) if your goal to increase your metabolism.

Proteins have the highest T.I.D out of all the other nutrients (carbohydrates and fats). T.I.D stands for thermogenesis induced by the diet.

Each nutrient (protein, carbohydrate, and fat) needs energy to be digested by the gastrointestinal system and then absorbed into the bloodstream. The energy the body burns to digest and absorb the nutrients is names T.I.D.

Consume carbohydrates with a low glycemic index

Glycemic Index (GI) is the rate at which a carbohydrate contained in food is converted into glucose (simple sugar) and enters into the bloodstream.

The higher the GI of a carbohydrate the faster it enters the bloodstream, whereas, the lower its GI the slower it enters the bloodstream.

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Cajun Sweet Potato Side

Ingredients:

2 medium sized sweet potatoes
1 tsp paprika
Quarter tsp onion powder
Quarter tsp thyme
Quarter tsp rosemary
Quarter tsp garlic powder
Pinch of cayenne pepper
1 tsp olive oil

Method:

1) Preheat your oven to 190 degrees celsius. In a small bowl, mix the paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2) Cut the sweet potatoes in half lengthways.

3) Brush each sweet potato half with olive oil.

4) Rub the seasoning over the cut surface of each half.

5) Place the sweet potato on a baking tray or shallow dish.

6) Bake for about 45 minutes or until tender.

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