EDIT : Part 2 of Health & Fitness
What’s up, ladies and gentlemen? Hammer here, offering a list of great, tasty foods that can easily help you maintain a healthy, functioning kongbod!
I’m a moderator and fitness guru on a few international Health & Fitness forums, and can understand the sometimes overlooked necessity of eating properly. I also happen to come from a dirt cheap family, so I can understand not having the finances to buy all that fancy sounding stuff that even I have trouble pronouncing.
So, what I’ve done (and had done for a few years) is I’ve compiled a list of 12 cheap ingredients that are high in lean, quality protein and high in soluble fiber! Both of which are vital for a healthy metabolism, which is supreme for things like weight loss and just feeling pretty badass.
You want to make an effort to consume high quality protein and fiber in your meals (at LEAST sometimes!). A supportive eating system, rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism (though everyone’s body does indeed react differently, this is generally the case). In addition, protein is needed for the production of important hormones and enzymes.
However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.
Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.
Here are 12 GREAT sources of lean quality protein, in no particular order.
1. White egg omelets (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
6. Lean Pork
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Cornbread stuffing! (or a similar type of stuffing, easily bought from wal mart or a superstore)
Moving on to fiber!
Adding fiber into your meals is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other mishaps, and even sometimes disease. It is recommended to consume about 25-35 grams of fiber per day.
Like I said earlier, you must make an effort to consume lean protein in almost every meal. But you also want your supportive eating to be rich in high fiber food. The list below are foods that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.
Again, in no particular order!
3. Yellow and red peppers
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal
10. Berries (extremely high in antioxidants)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts
NOTE : Beans, nuts and legumes are POWERFOODS. Meaning they’re high in both lean quality protein AND fiber. I recommend personally taking in 3 half cups of beans a day! (Garbanzo/Lintel/15 bean soup/etc) Beans are also supremely efficient for cleaning out bile in your system, and helping keep your filter system/liver functioning smoothly and efficiently!
I’ve got a CHALLENGE for you forum-goers out there.
Part 1 – I want you to make three square meals (by “make” I mean type em’ out here) with the ingredients (Not every ingredient has to be used in every meal, but by the end of the day every ingredient should be!) I listed that you think would be great put together (sauces/spices are allowed) and post em’ here on this topic!
Part 2 – I want you to MAKE your meal in real life! Snap a photo if you want, but you don’t have to by any means!