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fitvillains:

31 Healthy & Portable High Protein Snacks

This is a great list for those of us who are busy and on the go! Easy, fast and fabulous any time of the day. 

As a general rule, you want to eat within about an hour of your workout, but sometimes your belly is just not ready for a big meal. Try a small, light protein snack like any of the choices on this list to get a quick re-fuel before heading home from the gym! You’ll start the recovery process faster and have more energy later in the day. Bring it with you!

Via The Greatist 

1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoodsBananasmixed berries, and melon are some Greatist favorites!

2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!

3. Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck?Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.

4. Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

7. Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, we went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!

8. Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

9. Shake It Up: The combinations are endless with protein shakes. And one scoop can go a long way! Our favorites? The “Protein Creamsicle” — 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth — (thanks @JCDFitness!), and the “Star-buffs Shake” — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended — a caffeine-filled creation from Greatist’s fitness editor, Jordan Shakeshaft.

10. KIND Bar: We’re not huge supporters of prepackaged bars, smoothies, and the like, but we make an exception for KIND bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein. (An office favorite is Peanut Butter Dark Chocolate + Protein — one bar has 7 grams!)

Read more via The Greatist!

Willpower Whoomp Wahhhhs: How To Avoid Them Without Driving Yourself NUTS

fitvillains:

You might hear a lot about willpower, and some of you might believe that your ability (or inability) to stay away from bad food choices depends solely on how strong (or weak) your willpower is.

That, my friends, is bullshit.

While it’s true that some of us have more discipline than others, we are not superheroes. We are not buddhist monks. We are not masochists. Well, maybe some of you. But most of us are just people. And people are fallible. Real. We shouldn’t be expected to be on guard 24 hours a day without cracking at least a few times. And we shouldn’t feel badly about ourselves for doing so. 

I’ve learned how to resist bad foods in short spurts. I can opt for the salad, instead of the fries most days. I can buy an apple instead of a chocolate bar. I know that when I’m tired, my cravings can take over, so I fill myself up with healthy on-the-go foods so I won’t cave in. But at 11pm, when my body wants something sweet, you best be padlocking the freezer if there’s ice cream in there.

It’s not just ice cream though. Bagels, butter, bacon, chocolate, chips etc. If those items are in my house, I will eat them. In fact, if they are there, they’re all I want to eat. My shiny apples look like crap next to them sometimes. That refreshing salad doesn’t feel nearly as right of a choice as it did when I made it. So I eat them. And eat them. Most ‘bad’ items don’t make it past a few days in my pantry: items, that if eaten in moderation should last me weeks.

So how do I stay away from processed, sugary, high calorie, low nutrition foods?

I keep them the hell away from my kitchen!

My secret is not willpower. It’s knowing myself and preparing myself. I don’t do well in environments where I have to deny myself: where I have to constantly choose healthy over unhealthy in the spur of the moment. I have limited amounts of willpower and it saps my energy. I do better when the ONLY choice is a healthy choice. 

Studies show that putting ourselves in a cycle where we ‘feel’ deprived (where we feel as though we can’t have what’s within reach) is likely to lead to failure. We only have a certain amount of energy we can spend feeling deprived and having to make decisions. After that, we tend to go crazy, eating everything in sight. And, if you’re like most people, you feel guilty after. When you feel guilty, you feel off track. When you’re off track, it feels like your efforts have been in vain. When those efforts don’t ‘count’, eating those foods doesn’t feel so bad. You feel as though you’ve already failed, so what’s the harm in a complete sabotage?

Sound familiar?

We put too much pressure on ourselves to be perfect. We need to make life easier on ourselves instead.

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fitvillains:

Same applies to weight loss and fitness.

That amazing feeling of getting stronger often comes with a boost in confidence, but unless you’re doing some tightening and toning to your attitude, a fitter body won’t erase insecurities. But believing it will seems easier than having to do the hard work involved in self-reflection and changing our thinking. You see a lot of this attitude in thinspo motivation messages “It’ll be worth it when you can wear a bikini” or “You’ll be happy when you fit into skinny jeans”.

Not so friends.

That kind of pride comes from changing your attitude towards your body. You can hate it thin, but you’ll still hate it. Healthy is a place you get to with love. Same goes for happy. There are many women who work their asses off to get to a goal weight, and love themselves no better than when they started. But those who work equally hard on self-acceptance, positive thinking and insecurity coping love their bodies better no matter if they get to their goal weight or not.

Happiness does not come with a size. It is not a goal weight. It is not a bikini.

It’s hard work to love your body as is and to constantly remind yourself that our notions of beauty are skewed. But it’s what you have to do to get to a happier, more accepting place. And it’s worth the effort. So worth it!

Engage in positive self talk. Create a positive, even cheesy environment to grow in. Focus on the love.

Xo

fitvillains:

A Canopy of Man-Made Solar-Powered Supertrees Flourishes in Singapore

The man-made canopy, much like its natural counterparts, will serve as air venting ducts for nearby conservatories, collect rainwater, and provide shade to park tourists. Eleven of the Supertrees are adorned with photovoltaic cells that will harvest solar energy to light up the trees in the evening, providing energy and lighting, to conservatories throughout the park, and serving as air and temperature regulators.

Read more: http://www.good.is/post/a-canopy-of-man-made-solar-powered-supertrees-flourishes-in-singapore/

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