The 7 Best Sources of Protein

Protein is an important part of human body. In order to maintain a healthy body at all times, it is important to consume protein in the right amount. It helps in the efficient functioning of tissues and body organs. The body uses protein to build and repair tissues; it also helps make enzymes, hormones and other chemicals essential for the body. It is the building block of muscles, bones, skin, blood and cartilage. It is important for every individual to understand that protein should be consumed in the right amount since the body does not store protein; there is no reservoir to draw on it when it requires new supply. Mentioned below are the 7 best sources of protein:

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1. Fish: A fabulous source of protein and nutrients, consumption of fish is recommended for human body. It is also rich in vitamin B12, iron, healthy omega-3 fatty acids and protein. It is suitable for individuals who are looking for protein which is low in saturated fat. Health experts recommend the consumption of fish at least twice a week. It is a rich source of protein and helps prevent heart diseases.

2. Poultry: When it comes to protein in your diet, poultry is one of the most recommended sources. In addition to protein, poultry is rich in zinc, selenium, choline, vitamins and magnesium. It is low in saturated fat and reduces the risk of cholesterol and heart disease. It is highly popular among the fitness community and has sufficient quantity of all the essential amino acids required in the human body.

3. Beans and legumes: Another great source of protein, soybeans has the highest quantity of proteins. Additionally, they are perfect alternatives to meat while providing a great deal of protein. They are low on calorie and provide zinc, iron, magnesium, potassium, vitamin B6 and fiber in addition to proteins.

4. Lean meat: If you are going to consume only one dish for protein content, choose meat. It is a powerhouse for protein but should be consumed in leaner cuts to reduce the fat content. Lean meat is complete protein which is an added bonus for human body. It has creatine which gives energy to the muscles.

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The Essential Nutrients You Might Not be Getting Adequately from Your Diet

Let us accept the truth without any ifs and buts. We all know the benefits of a nutrient balanced diet, but we don’t consume it regularly. We know the proportion of fruits and veggies need to be higher in our regular diet, but don’t actually bother about the proportion while serving the food. It is great if you can exactly follow the diet proportion prescribed by nutrient experts. But, sadly, almost every one of us fails to follow those rules.

So, what’s the solution?

A quick fix to the problem can be nutrition supplements! Here, we are providing the supplements you need unless you start following a perfectly balanced diet.

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Obviously, you know that protein is one of the most important nutrients your body needs. It does not only build and repairs tissues but is also an important source of energy. Who does not know that protein helps in the production of enzymes, antibodies, and hormones? We all know our muscles, bones, skin, and hair too need protein for proper growth and functioning. But, do you know if your daily diet is providing you enough protein? If protein-rich foods like eggs, nuts, fish etc are not a major portion of your daily diet you should consider taking protein supplements. These supplements come in various forms such as shakes, bars, cookies, powder etc. You can visit this nutrition website to know what protein supplement will do well for you.


The whole world is sort of growing crazy for the low-carb diets. And this is the reason many of us won’t be getting enough carbohydrate. You might not know but carbohydrate is the only source of fuel for the brain. So, you need to get above your reduced-body-weight-obsession and understand the importance of carbohydrate. You can get enough ‘good’ carbohydrate simply by switching to whole grain foods. But if you need you can get supplements on the market. [Read more…]

Self-Improvement Tips to Be the Best Version of Yourself

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Every New Year we are often filled with a new sense of inspiration or motivation to do better and be better. But sometimes it’s hard to accomplish the things we deeply desire to do. Perhaps you’re having to worry about whether to file for bankruptcy, or you’ve just received news that you or a loved one has to get eye surgery and you’re desperately searching for the best cataract eye surgery in Delhi—let’s face it, sometimes it seems like life is just trying to throw every obstacle it can.

Sometimes, however, there are things you can do, and making those positive changes starts with self-improvement. It’s not always easy. Whether you always fall back into old habits or simply don’t even know where to start, it seems like you aren’t getting anywhere. Don’t lose faith, you can self-improve at any time in life—it just takes a few learning curves.

Self-improvement is a positive thing to take part in every once in a while. Sometimes we can start to go down a wrong path or feel like life isn’t moving forward. Working on improving one’s self will help also improve relationships with loved ones, your work life, and your overall attitude toward life. If you feel a deep desire to want to be the absolute best version of yourself, then consider these helpful tips:


  1. Change Your Thinking

 It is often hard to stop thinking about more of the negative things in life rather than the positive. We all get caught up in focusing on what we don’t have and what we want. The bad thing about having those thoughts is that it will keep us from being the best version of ourselves. In times like these, it’s necessary to change your thinking.

Changing your thinking is akin to checking into a professional detox center—except you make the changes on your own. By “detoxing” your mind of negative thoughts, you can drastically improve not only your outlook but your overall mental and emotional health.

Learn to see beyond your current circumstances and envision what you want to one day become. Your current reality is extremely dependent on your imagination. Put away those thoughts of doubt and fear and replace them with positive ones. It may not sound easy at first, but once you do it, you will instantly feel a difference in your mood. It doesn’t matter what you have been through in life or what your current situation is, make a resolute decision today to start thinking more highly of yourself and your life.

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Want To Change Your Lifestyle? Start Right Now

January is always a time of the year that is filled with hope and inspiration to make some changes to your life, and generally, your actual lifestyle can be top of the list as it covers such a broad area of things. Lifestyle can be your health, your fitness, what you eat and how you act. But collectively making your lifestyle a priority can mean that you improve many other aspects of your life, which is why so many people consider it rather than just focusing on one area of it. However, it can often feel overwhelming, so I thought I would share with you a few simple tips and areas to help you get started.

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Drink more water

Water is nature’s natural detox, and so it can be one of the best things you do if you are serious about changing your lifestyle. As a busy mom, we can often forget to keep ourselves hydrated, focusing on our children instead, so a great tip is to have a bottle of water close to hand to ensure that you are reminded to drink the water yourself. More water can help with skin tone and condition, better sleep and even give you more energy.


Be more active

Often the thought of exercise can be one of the last things we want to do, but mentally, this can be great for your mindset and also how you feel physically. You don’t need to be heading to the gym each day, you can just try and be more active. Heading out for a walk or a run is a great place to start. You could even add insoles to your runners for extra support and comfort. Websites like have a great selection. Being active each day, even if just for five minutes, could dramatically change your lifestyle, and it is definitely something you can start right now.


Look at what you eat

What we eat can really huinder our lifestyle choices, and often, being busy means that we can grab on the go and sometimes they may not be always the best choices for our health. You could try a different diet, perhaps cutting out gluten or focusing on a plant based lifestyle. Or you could choose to have a more balanced diet, where you nourish your body with what it needs. Websites like have some great tips. Don’t let weightloss be your motivation, more having more energy and feeling good.


Dress to impress

Sometimes how we look can seriously impact how we feel, so even if you don’t feel like it dress smart and look good. Of course, don’t be impractical, even if you just make an effort with your hair, or put on your favourite shirt instead of your sweats it can instantly lift your mood.


Take some time out to focus on your mindset

Finally, take some time out to focus on your mind and thoughts. A positive outlook can be really beneficial for feeling productive and getting things done. It can feel hard at first, almost like you’re forcing it, but once you get into the swing of things your outlook and thought process naturally changes.

I hope that some of these tips help you get started on your lifestyle change.

Give Yourself The Gift Of Time For Your Wellbeing

Sometimes, all you need is an hour to get away from it all, clear your head, and feel human again. Sometimes it can take longer! Of course, it’s important to make the most of any time you might have to yourself to maximize every moment. So make a plan, commit to the activity, and indulge for the good of you:


An Hour In The Bath

Not everyone is a soaker, so you might need a little incentive to stay in the water for this long. Add a bubbly jet spa, some tunes or a bathroom TV, and you can switch off completely for a full hour. The bubbles can gently pummel the muscles, easing away the stresses of the day. The water soaks and cleanses the skin to give you that wonderfully fresh and soft sensation. Now you just need to find the motivation to get out of the tub again.


An Hour In School

It’s not always about those little indulgences that help the skin or hair feel glorious. Occasionally it can be worth giving the brain a little stretch and workout too. You don’t have to sign up for formal qualifications. But adding a short course or two to your resume might even do your career some good. Why not choose something fun like cookery or paper folding? Pick a class, or sign up for something that will give your skill set a big boost.

When was the last time you learned something new? Picture source


An Hour At The Gym

Ordinarily, most of us have a great excuse for avoiding the gym. Kids, careers, and housework can all get in the way of most things in life. It is, however, worth checking out some of the activities that are on at your local gym. They’re designed to be fun and engaging as well as benefiting your fitness. Why not schedule a class with a friend or two so you can make it into a social event. Your body and your physical well being will thank you for it. No doubt your friends will appreciate the motivating factor of having you there to spur them on.


An Hour With A Good Book

When was the last time you sat down and read more than a chapter? Perhaps you’ve forgotten who the main characters are or maybe just lost the plot! Fiction writing is good for the imagination and helps to sooth us emotionally as it offers an escape. Joining a book club can often encourage us to put in the time for some reading. You can head to a library and pick something from the shelf. Or maybe you’ve seen a review and fancied checking out a best seller?

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An hour of reading might not seem much, and it certainly won’t get you through a whole book. But if you can take some time out for a chapter or two each day or each evening, you’ll soon get to the end. Have you missed reading?


An Hour To Tell A Story

If you see a counselor or therapist, the timer is often set for an hour. You’re not likely to be doing all the talking during that time, but you are probably focusing on you quite a lot! If you need this time to work through complex life issues, why not book an appointment? Some types of therapy work quite well over the phone or on Skype too. Of course, if all you need is to bend an ear for a while, then why not phone a good friend or a family member? Tell your story, get your frustrations heard, and feel much better at the end of the hour.

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Genius Ways To Improve Your Health With Nutritional Supplements

We could all do with a little health boost now and again, and what better way to get one that by using nutritional supplements? After all, its as easy as popping a pill or capsule in the morning with your breakfast and the benefits you can reap are massive. Keep reading to find out some specific ways that supplements can help you improve your health.


Help balance your moods

Nutritional supplements are used by a great many people to help balance their moods. In fact, there is a great wealth of products out there specifically aimed at this market. Although it is worth doing a little research first and matching the supplement, to your specific issue or symptom.

For example, black cohosh is often recommended for menopausal ladies as an aid to balancing out mood, where are evening primrose oil is suggested for those suffering from non-hormonal based depression.

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Of course, you need to be careful with drug interactions here if you are on any medication. Just because these supplements are natural doesn’t mean that they lack power. That is why it’s vital that you check for contraindications before taking any supplements as well as consult with your doctor beforehand as well.


Help make your bones stronger

Another benefit that you can receive from natural supplements is help in making your bones as strong as possible. This is an important step in helping to avoid the problem of osteoporosis, as we age. A condition where our bones are too weak to support our bodies weight.

For this, most people take a calcium supplement, although traditionally these are made from limestone and can cause some problems with nausea, gas, and bloating. To avoid this check out the information in this AlgaeCal plant calcium side effects post, as the recommend an algae-based supplement that doesn’t cause digestive upset. Perfect if you want the benefits without the digestive discomfort.


Keep things regular

Talking of digestive discomfort, or constipation as its more commonly known, we all know it isn’t much fun. Luckily, there are some nutritional supplements that can help you stay regular.

These include fiber and probiotics, both of which can be taken as a supplement in either powder, capsule, or tablet form. Magnesium is also said to be a natural laxative, as then there is the old favorite that is fig syrup that so many people continue to swear by.


Boost your immune system

Last, of all, supplements can be very useful in helping to boost your immune system. This system helps to prevent us getting sick, and helps to fight off infection when we do. A basic supplement that can be used for this is Vitamin C, as the cells concerned with fighting disease need it to function properly.

Vitamin C is found in oranges and other citrus fruit. Image

Echinacea is another supplement that can be taken to shore up the immune system. This is because it contains natural antibiotics and anti-inflammatories that can help calm your system and fight off infection. However, it can only be taken for a few weeks at a time. Otherwise, it loses its potency in the body, so make sure that you don’t exceed this dose if you want to use it regularly.

Body Confidence: Frequently Asked Questions Answered

The term “body confidence” is, without a doubt, one of the main buzzwords of 2017. The idea behind the term is simple: love the body you have, not the body that marketing managers, celebrity magazines, and advertisers tell you that you should want.

While, in essence, the idea of body confidence is a wonderful one, it can also be a little confusing. Embracing the body you have is great, but what if you’re not 100 percent happy with the body you have? Are you somehow failing for wanting to change it? Should we all throw out our beauty products and our healthy eating habits? Is there something wrong with wanting to look as good as possible? These questions, and others like them, have been confusing women since the idea of “body confidence” moved into the mainstream.

So, let’s clarify a few “dos” and “don’ts” about what body confidence should truly mean for you and your life experience. Hopefully, this will allow you to answer any questions you have about the movement, and give you access to all the positives that you can take from the idea.


DO: Decide What’s Right For You



The idea behind body confidence is that we are all able to decide what works for us. So, if you’re comfortable at a certain dress size, you shouldn’t feel the need to change that size unless you specifically want to.

Knowing whether you want to change your body or whether you have been influenced by the media is… tricky. Our perceptions of beauty normality have been warped over the years, and many of us have totally unrealistic expectations of how our body should look as a result.

As a general rule, if you eat a healthy diet and keep active, there is no internal need for you to change. Anything else — such as the pursuit of a “thigh gap” — is not a genuine need, but one that is externally influenced. Casting aside these external ideas of what you “should” look like is key to achieving true body confidence.


DON’T: Feel Pressured To Ignore Your Perceived Flaws

One strange side effect of the body confidence movement is that it can make women feel like they should be happy with aspects of their body… even if they’re not. This can lead to women feeling like they are “failing” at being body confident; failing at the idea that they should love and embrace their flaws, when in reality, their perceived flaws are still a problem for them.

Let’s be clear: there is no “failure” whatsoever with feeling there is a part of your body that you don’t like. There’s nothing wrong with deciding you want to change an aspect of how you look; no problem with making the decision to view Roxy Plastic Surgery for more information on the fixes for the issues you have identified. Body confidence doesn’t mean you just have to love your body as it is and never want to improve anything; it just means you should only be concerned with the issues that bother you. Your opinion is what matters, and if your opinion says that you have a perceived flaw you want to be rid of, then there’s nothing wrong with that. Provided you are the only person influencing your decision, then it’s only natural there might be things about your body you want to change.

Body confidence is about knowing your body and what works for you; if something about your body doesn’t work for you, and you acknowledge it and want to fix it, then that’s a kind of body confidence, essential self-knowledge, in and of itself.

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Refresh and Relax This Weekend


Now that the countdown to Christmas is beginning, what were once cosy, relaxing evenings in are now turning into online shopping sessions and planning for the big day. It is at times like these that many of us can become very stressed out and unable to break free from that feeling of helplessness, and it is at these times that we need to take the opportunity to step back, relax and refresh.

  1. Exercise Regularly

A huge contributing factor to us feeling low and stressed is down to lack of movement. Sitting behind a desk all day not only strains our eyes, but it also makes our muscles weaker than they should be. Exercising every few days for a while will help you to relax your mind and focus on something else for a while- it is also great for releasing hormones into your bloodstream which promote a better mood.

  1. Plan Your Days

Before you start you day, plan it. The simple act of sitting down and planning out what you need to achieve each day as well as the priority for each task can go a long way to helping you cope with your workload and feel more on top of your life. Try it out for a month and see what difference it makes to the way you feel.

  1. Prioritise Tasks

The key to reducing stress levels is to prioritise your tasks effectively and learn when it best to complete a certain task each day. It might be that you’ve got a few big projects you’ve been putting off for a while, but now that you have planned them out, you can get cracking and finish the tasks which are the most important to you and your work. It also means that you don’t waste valuable times doing small menial tasks in place of more important ones. [Read more…]

Get Real! The Importance of Being Reasonable With Your Health Goals

We are fast approaching the new year. When it comes to self-improvement this late in the year, many of us will delay things. We’ll claim that there’s no point in trying to change our lifestyle or better ourselves until the new year rolls in. But this is a huge problem. New Year’s resolutions are rarely carried out and maintained. Most people will have completely forgotten their proposed changes by the end of the month! This is just one of the reasons that we need to start being a little more logical and realistic with our goals. In particular, let’s focus on health goals. Rather than thinking that we will transform into a new, proactive person on the 1st January, it’s time to accept that we are unlikely to change that dramatically simply because a new year has begun. In fact, we are still going to be exactly the same people. We are still likely to have the same cravings for junk food. We probably won’t suddenly fancy spending thirty minutes on the cross trainer in the gym. We most certainly aren’t suddenly going to smile at a salad and drool at the thought of green smoothies. But we can make small changes to our lifestyle and routine that will better our health. Here are a couple of things to consider.

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Think of how many people take out gym memberships during the first week of January. So many premium plans are taken out and left unused for the term of the contract. That’s so much cash going straight down the drain! So why do so many of us neglect our gym memberships? Well, firstly we may have opted for somewhere that is out of the way and difficult to get to. After the first few trips, the novelty wears thin, and we start questioning the cost and time involved in getting there. Second, we realise that the classes we were initially interested in happen to clash with our work timetables and other responsibilities. So, rather than deciding to timetable your week around the gym, why not fit exercise around your general routine instead? Invest in a yoga mat and do your sun salutations from the comfort of your own home before work. Take a brisk walk around the local park on your lunch break; a quick hike in the woods behind your house. Whatever you the time and means to do, take up that opportunity. It will feel more natural and less forced. Seizing individual moments will also eradicate the sense of foreboding that comes with allocated gym times. Results may not be as quick as if you hit the gym in all of your spare time. But the results will be more sustainable. You can also use shorter-term solutions to see desired changes in your figure in the meantime. If you find yourself questioning “do waist trainers work?”, this page could answer all of your queries. It may be time to invest in one! [Read more…]

3 Ways To Keep Exercising Outdoors In Winter

Working out outside is generally considered to be a good thing. It gives us more time to soak up that all-important vitamin D, and the changing scenery is far preferable to the static world of the gym.



Then winter rolls around. As summer disappears over the horizon, you manage to get through fall, but by winter — no. You’re not going to workout outdoors. It’s too cold, there’s too much rain, it’s dark by 4pm… it’s just not a nice proposition.

However, it’s worth remembering that all the things that were true about working out outside — the vitamin D, the enjoyment of the scenery — are still true in winter. You just need to tweak your routine a little so that you can still enjoy those things, even when Jack Frost is nipping at your nose.


#1 – Choose Your Time Of Day Carefully

When it comes to making the time to exercise, winter is far and away the trickiest season. It’s easy to find time in spring and summer, when the days are longer, and it just feels like you have more time. In winter, you’re far more limited.

Many people choose to exercise first thing in the morning, but this is a bad idea in winter. Early morning is when it’s going to be colder, and the ground won’t yet have thawed from any overnight frosts. Wherever possible, try to exercise around the middle of the day. Admittedly, this might only be possible on days you’re not working, but it’s still some outside exercise, which we can all agree is better than none.


#2 – Tailor Your Outfit To The Colder Weather



It’s easy to assume that switching your workout clothes for winter is simple. You just go for thicker materials, add a pair of gloves, maybe a hat — job done, right?

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