ANLLELA SAGRA | WORKOUT MOTIVATION Female Fitness Motivation - Amazing Girls Workout (2018)

ANLLELA SAGRA | WORKOUT MOTIVATION 

Female Fitness Motivation - Amazing Girls Workout (2018)

Names of Models : kim kardashian paige hathaway , Alejandra Gil, valeria_orsini, Ashley Kaltwasser, Sandra and more

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How to Lose Hip Fat + Best Hip exercises for women - Christina Carlyle

10-Minute Hips Workout

Do this 10-minute hips workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you'll have the slimmer hips you deserve in no time!

1. Standing Side Kick

Targets: Inner thighs, glutes, quadriceps, outer hips

• With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
• Be sure to keep inner thigh parallel to the floor.
• Hold for 1 count, then take 3 counts to lower to floor.
• Do 15 times, then switch sides.

• 2. Side Jump

• Targets: Inner thighs, glutes, hamstrings, outer hips
• Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent.
• Bring your right foot down to the floor.
• Repeat to the right and continue alternating for a total of 15 on each side.

• 3. Hip Raise

• Targets: Hip flexors, outer hips, outer thighs, glutes
• Lie faceup with knees bent and feet flat on the floor.
• Slowly lift hips and extend left leg, pointing toes toward the wall in front of you.
• Hold for 1 count, then move your left leg out to your left side at 90 degrees.
• Hold for 1 count and return to center before lowering.
• Do 10 times; switch sides.

• 4. Traveling Squat-Kick

• Targets: Thighs, glutes, quadriceps
• Stand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a
• squat.
• Step your left foot next to the right and come to a stand.
• Do 15 times, then switch sides.

• 5. Leg Raise

• Targets: Outer thighs, glutes, hip flexors
• Get on all fours, weight evenly balanced between your hands and knees.
• Lift your left leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.
• Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.
• Return your left knee to the floor and do 10 times; switch sides.

• Your 10-Minute Hips Workout

• Put it all together in this 10-minute workout video that targets your hips, led by Nike Master Trainer Traci Copeland. 

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How to Get the perfect wavy hair in just 3 simple steps - Diet Tips

If you are someone that loves to play it simple then this will be the perfect style for you personally

 Should you be somebody who likes to participate in it simple than the may be the perfect style for you. Understand this effortless and sophisticated hairstyle while using natural texture of bouncy curls.

A Schwarzkopf Professional provides quicks steps to flaunt your luscious locks at their fashionable best.

 For wavy hair

Step # 1: First, utilize a professional formula to add fullness and volume. A volume boost shampoo is a plus to provide you with bounce, fullness plus a healthy shine minus the grease.

Step two: Then, work with a little texture balm or cream. Warm it up within your palms and really work the merchandise into your strands. Excessive will in reality weigh your thing down, so less is unquestionably more here.

Action 3: Flip hair upside-down and scrunch hair utilizing a strong hold gel - as with any good styling gel. You don't want tons of frizz to look at your thing from sexy to sloppy.

 This insanely all to easy to pick off hairstyle can provide a fashionably dazzling presence wherever you're going.


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5 exercises to look fab in that little black dress ;) - Tips for weight loose fast

Fitting well in the little black dress is every girl's dream to look fab and attracted, even it was my dream though and i have accomplished with hard workouts and daily diet now i am letting you know  ;) all you've got to accomplish is to lose fats in those undesirable areas, develop lean muscles with a total body workouts and you'll totally rock your favorite dress. We provide you with simple in your own home exercises that won't take a lot of your efforts...

Which has a sexy butt

Get one of these 1 leg raise-prone over stability ball

 - Lie in your left side on the stability ball, your legs has to be extended straight out and feet stacked.

 - Position your left hand in the comfortable just right the ball, and raise your hips which means your body forms a straight line

 - Keeping one's body as position, slowly lift up your right leg.

 - Pause, and slowly get back to start.

Show off some Shoulder- Clean & press with Dumbbell to sculpt shoulders

 - Hold some dumbbells below the knees.

 - Pull the dumbbells up and "catch" them at shoulder height.

 - Press them overhead, keeping your knees slightly bent. Go back to the starting position.

Tone those thighs

 - Nothing can beat ancient Squats for strong legs

 - Stand with feet hip distance apart along with your toes, knees and hips within a straight line.

 - Slowly contract your ab muscles.

 - Slowly reduce your body

 If you can, go lower the small sum of it is possible to until your butt is line together with your knees Keeping the load as part of your heels, slowly push your system back to starting position.

 - Repeat but rest between sets.

Strong Leg muscles look great within an LBD

 A terrific workout will be the standing Calf raise

 - Stand on the extra edge of an step.

 - Stand tall with stomach in, the balls of this feet firmly for the step.

 - Rest the hands against a wall

 - Lift up your heels some inches above the extra edge with the heart.} step making sure that you're on the tiptoes.

 - Contain the position as it were, after which it lower your heels below the platform, feeling a stretch as part of your leg muscles.

Finally, the Sexy abs

 Prone plank & side plank for the toned and flat belly.

Prone plank :

 - Lie on the stomach and place your elbows beneath your shoulders.

 - Bend your knees and support your weight on your own forearms and knees.

 - Tuck your stomach muscles up toward your back and tighten your buttocks.

 - Push up through the shoulders and lift your hips which means that your body creates a straight line from the knees to your head. Hold and repeat

Side plank:

 - Lie in your corner and support excess fat to the side of your foot and elbow.

 - Down through your shoulder, tuck your abdominals in toward your back and tighten your buttocks.

 - Raise the hips simply put body produces a straight line.

 - Hold and repeat


Please Share your comments i would like to hear from you guys chiao !

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3 mins Exercise for fast fat burn - Get Healthy fast

Those who feel lazy to go to gym or will not have the perfect time to exercise could be literally jumping whenever they check out this  out of the world news.

Scientists say and we don't must be employed by hours at the gym to reduce flab, as just three minutes of exercise 7 days could be enough that will help you lose fat.

The secrets is short bursts of intense exercise referred to as high-intensity interval training workouts.

According Scientists at Birmingham and Nottingham universities, a real session once a week is much more able to -reducing weight than daily workouts, the Daily Express reported.

HIT triggers the discharge of fat-burning hormones assisting to shift those unwanted long top .. Additionally , it moves glucose from the blood into muscle mass where it truly is burned as energy instead of changed into fat.

And vigorous bursts of physical exercise also have the result of killing your appetite, whereas longer workouts can leave you attempting to eat more.

Therefore people keen to lose weight will be unlikely for being influenced to eat unhealthy treats if they ditched a health club and went for a short brisk walk. HIT sessions can incorporate running, washing dishes or walking.

"HIT is actually efficient at improving glucose uptake into your muscles in a really, very short period of time," Professor James Timmons, leading the analysis at Birmingham, said.

"With really intense exercise, you release hormones which can help digest fat. This will likely help burn that fat over time, after HIT is performed. Also, we presume, but have no idea of, that HIT will subdue appetite, while traditional exercise will stimulate appetite. This last point is vital and will be researched by all of us," he stated.

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To work out or otherwise in that time of month - Get Healthy Fast

While opinions remain divided about the question of whether or not women should determine throughout their periods, experts are increasingly veering around to the proven fact that doing so may possibly benefit you.

 Perhaps essentially the most common questions amongst women with regards to fitness to see or otherwise not to see during their periods? We have seen misconceptions galore precisely performing exercises do your best on month is not a good idea, with lots of elders advising against it. Take, as an example, how an trainer for a local gym, Nikole  B, who, when his client came back to the gym from gap of couple of days, assumed rrt had been because of her periods. When she told him that she works out even during her Nikole B remarked, "You ought to avoid performing exercises to the first three times of your periods as you are vulnerable to injury then."

Working out is beneficial

"Exactly what does a male are conscious of a lady's body?" asks fitness trainer Shelly Smith and adds, "In reality, performing exercises do your best is effective because it affects hormone levels. It is perfectly normal to try out anxiety, be irritable, and possess increased insulin responsiveness, a higher food craving, etcetera. Though it could be unpleasant to see do your best, exercise makes all the period manageable, unless, of course, your doctor asks you to avoid this. Certain yoga poses, though, would be best avoided these four-5 days." She also adds how some clients tell her that the elders inherited you can keep them skip exercising through the periods, this agreement Shelly's response invariably is, "Do international sportswomen defer participating in operation this can periods? The endorphins released during a workout become natural painkillers, but don't push yourself if you're experiencing a whopping flow and severe cramps. Also, if you're fresh to exercising, then sit back."

A fairly easy session helps

Celebrity fitness expert says, "There are tons of conflicting theories concerning this issue, but the truth is that in addition to some positions in yoga, it is possible to virtually do another exercises." Deanne also adds, "We've numerous weight training exercise behind me and that i have always trained inside my periods. You will be slightly uncomfortable because there is an activity happening inside you plus the abdomen area is sensitive. To help you to avoid intense training in that some time and abs exercises too. What's more , it is different from body to body; I would do an intense exercise and survive, but not everyone."

It's actually a myth

Most of the Hollywood Actresses, who are health conscious and computes regularly, says, "Exercising on your period is safe and even helps with the reduction of pain due to the relieve endorphins in your body while training. It is just a myth that exercise at this time is harmful for your body. I even do yoga in doing my periods and also have never allow it to stop me from my regular routine. Sensitive people should tune in to their body, so initially, perhaps they could choose less strenuous exercises. Using tampons will certainly make training session easier."

No injuries

Gynaecologist experts says, "Exercising will not likely result in any injuries. Generally, travellers have the heavy bleeding, you will find likelihood of soiling clothes and being uncomfortable, but the light source workout just isn't harmful, although it could possibly be inconvenient. There are many people playing sports throughout their periods because they're not in a position to change their match dates. It can be by no means detrimental to health."

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Vaginal 'grooming' plus vaginal health - Diet Tips

See this prior to any decisions...

Is vajazzling safe?

Vajazzling is when the vagina is decorated with glitters and jewels permanently appearance. The stones are glued towards the vulva. This method only works after obtaining a full Brazilian wax. Dr. Smith says, "Applying adhesive on your freshly waxed vagina, can cause a bit trouble to many people women, who've sensitive skin. The irritation a result of the adhesive can subside or it may get itchy. Besides, it may well trouble your spouse as well."

Is shaving the vagina safe?

This can be essentially the most anxiousness to keep up crotch hair. Shaving is usually a quick technique nonetheless it may also result in prickly regrowth which often can become itchy and uncomfortable. Besides, it may also create tiny tears, which can be an entry for infection and bacteria. When you get nicks or cuts, then it might get infected.

Is pubic hair dyeing safe?

Dr. Smith says, "The epidermis of one's vagina is 10 times thinner than your scalp, and dyeing this hair will obstruct its health. Dyeing your pubic hair make a difference to the heath on vagina by causing extra white discharge or irritation or redness."

Is bleaching bush safe?

Due to constant waxing and shaving, your vagina be capable of turning dark. To get rid of this dark skin around or on vaginal area, nearly all women prefer bleaching. The harmful chemicals employed in the bleaching products could cause severe skin irritation, blisters and even burns. Hence, make sure you make contact with an authority.

Can it be secure products to cleanse the vagina?

The continual usage of chemicals and merchandise can irritate or upset the traditional pH balance of this vaginal skin, and will cause irritation and infections. To avoid foul smell, Dr. Smith says, "Bathe regularly, change out of sweaty clothes with greater frequency avoiding wearing tight clothes."

Will it be safe to pierce the vagina?

Mostly the piercing is finished inside clitoral hood of vagina, but once in a while the inner and outer labia or perineum can also be pierced. Piercing in almost any the main body enhances the odds of infection. Besides, vaginal piercing can raise your risk to infection, bleeding, nerve damage, allergies and severe scarring.

Is Brazilian waxing safe?

Brazilian waxing is finished by employing warm wax. Warm wax is placed on hair and covered with small strips of cloth. Once the wax hardens, the cloth is performed quickly to clear out hair through the roots. Waxing can weaken the skin of your respective vaginal tissues, which can create a rash along with infections. Besides, if hygiene seriously isn't maintained then serious complications may arise.

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Foods That can Prevent Breast Cancer - Get healthy fast

Today i have been surfing when i got a very alarming news about breast cancer which is developing sickness in women very fast and The WHO has predicted that by 2020 how many breast cancers cases will jump with an alarming figure and one out of eight women would risk developing the sickness in her own lifetime.

Even The Indian Council of Medical Research too, concluded that over the last 20 years there has been a steep boost in facts pertaining to women being clinically determined to have cancer of the breast. So grave may be the scenario that in India, breast cancers has been declared the most frequent way of cancer, almost surpassing cervical cancer because deadliest of all cancers. Early detection and regular medical checkups are compulsory, but at the same time it's important which our diet and the food we eat prepare us to fight malignant cancer cells in the onset.

A very senior clinical nutritionist & coordinator of FMRI Metropolis Healthcare, gave a look in the top foods which could prevent cancer of the breast risk in women. The doctors discuss age groups most at risk of the illness and as well inform us around the foods to be avoided in daily diet to hold cancer cell rise in check.

There are list of food which can prevent Breast Cancer

Flaxseed

You can find flax either as whole seed, ground or flaxseed oil. The omega, lignans and fibre found in flaxseed are found to form a protective shield against cancer cells in charge of causing cancer of the breast. Include flax to yogurt or even a smoothie to produce a richer and nutty flavour. You can flaxseed oil to salad dressings too or integrate them into baked goods, for instance cookies or muffins.

Brazil nuts

Uniquely abundant in selenium, fibre, and phytochemicals, Brazil nuts will help fight inflammation, improve disease fighting capability and forestall tumour growth. And also you do not require many a palmful are capable of doing the secret. Enjoy them every other nut either with fruits or asparagus contains the anti-cancer component, chlorophyll.

Garlic

Rich supply of cancer-fighting compound called allium, garlic and it is relatives (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancers risk among other forms of cancer for instance colorectal and prostate cancers. Garlic and onions are located in several foods including Italian, Spanish, Indian, Thai and Chinese dishes. Crush or swallow some garlic every morning and that's all it takes to reside in a cancer-free life!


Pomegranate

This can be recommended for preventing breast cancer. Its content has polyphenol- an ellagic acid with anti-oxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health improvements.

Dark-leafy green vegetables

From kale, collards to spinach and Swiss chard, dark-green vegetables probably are thought a one-stop shop" for those best nutrients your body needs to fight cancerous cells, i.e. fibre, b vitamin, phytochemicals, chlorophyll and more. You're ready to then add greens for a diet.

Salmon

A terrific method of obtaining omega-3s and vitamins B12 and D, salmon can supply the body using the nutrients it has to regulate cell growth and prevent cancer. In point of fact, some types of Vitamin B12 (methylcobalamin) are proven beneficial in cancer treatment. Steam it, bake it, grill it or saute it. This fish is a great option and pairs well with lots of foods like garlic, dark-leafy green vegetables, turmeric, peppers and broccoli.

Broccoli and broccoli sprouts

 To be a cruciferous (belonging to the plant family Cruciferae) vegetable along with cauliflower, brussels sprouts, cabbage and kale; broccoli is full of sulforophane and indoles, which might be shown to regulate cell growth in multiple ways and help fight a selection of cancers, including breast, bladder, lymphoma, prostate and cancer of the lung.


Green tea leaf

Consumption frequently continues to be connected to lower incidence of breast cancer. The phyto-chemicals in teas can well grab the credit due to the many benefits. 1 or 2 glasses of green tea herb daily will let you keep cancer away.

Peppers

Decide on a pepper, any pepper! Most involve some phytochemical or nutrient that will assist fight cancer. Chilli and jalapeno peppers have capsaicin (a lively element of chilli peppers) that fight the growth rate of cancer cells. Green peppers are full of chlorophyll which could bind cancer-causing carcinogens found in the gut. Red peppers have both capsaicin and antioxidant carotenoids. Put them in a vegetable stir-fry or eat them hummus.

Turmeric

 A spice commonly found in our country cancer-fighting compound called curcumin can inhibit a number of cancer cells, including breast, gastrointestinal, lung, and skin cancer. A pinch of turmeric fights toughest of cancer-causing cells.

Other breast-cancer-fighting-foods are

Walnuts

Rich in omega-3-fat, natural phytosterols and antioxidants, walnuts make for a great anti-cancer of the breast food.

Berries

All berries are rich reasons for antioxidants and phytochemicals which be involved in reducing oxidation and cancer cell formation systems. Then add activity blueberries to your morning cereal, put a few raspberries in plain yogurt to get a snack, or enjoy strawberries which has a section of chocolate brown with an evening snack.

Whole grains

Rich in fibre, essential vitamins and minerals; choose grain for instance quinoa, barley, oats, amaranth, brown rice, and wheat grains over their refined, white counterparts. Heat them in the morning with a few milk and cinnamon and still have it as being a warm cereal, or make a side order out of it by boiling and simmering it for half an hour for dinner.

Legumes

Lentils and beans contain folate (pteroylglutamic acid), fibre and also a host of nutrients that prevent cancer risk.

Age-groups with the highest risk of cancer of the breast

They explains that breast cancers is more uncommon for a young age 30s, but young women generally have more aggressive breast cancers than older women. This may explain why survival rates are lower among young women. According to the American Cancer Society, 95 percent of the latest cases and 97 percent of cancer of the breast deaths happened in women aged 40 years or higher.

Say no to

Alcohol even moderate intake can up cancer risk

Refined carbohydrates comprise flour and added sugar

Low fat and low carb snacks candies, cakes, chips, soda

Red meat beef, pork, mutton, grilled meat creates compounds called heterocyclic amines linked with cancer of the breast risk

Avoid foods that incorporate saturated and trans fats appears to be seen in deep-fried food

Best diet formula

Lead proper and disease-resistant life that has a diet full of vegetables and fruit, cereals, lean animal products.

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For smooth, itch-free armpits in summer - Diet Tips

I would suggest you many ways to hold your armpits smooth and clear of itchy rashes

There are a few regions of our body, which might be understanding of several things, especially locations where techniques is a common practice, including armpits and areas. Certain people get rashes after they make use of a deodorant near their armpit because of the chemicals. Allow me to share certain tips for sensitive armpits that will help keep you comfortable and irritation free.

Razor

If you're a regular user of razors then pay a little more attention to the blades. Try and have the best ones. Disposable razors or blades perform best for those who are sensitive. Usually when you use a standard razor hair and soap gets stuck inside blade and grow a breeding ground for bacteria. So it's advisable to change the blade weekly.

Wax

Waxing is best way for those who sensitive armpits. As you are just wax every 4-6 weeks, you simply won't be irritating your skin from the armpit between sessions.

Deodorant

Chemicals from deodorants and antiperspirants can further irritate sensitive armpits. Knowing that deos tend not to suit you, consult a physician. Otherwise, employing a talcum is the best option.

Fungus

Sweating leaves the armpits moist and warm, that might cause fungal growth in that area. You ought to dry your armpits well after showering and try to not store them wet in order to avoid any infection.

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Lazy girl’s help guide to getting fitter - get healthy fast

Can a 3-minute workout supply you with a body like Jacqueline? UK scientists think so

Just three minutes of exercise 7 days can drastically improve fitness. Scientists for the universities of Nottingham, Birmingham and Bath claim several 30-second bursts of intense exercise could deliver identical health advantages as slogging against each other for hours within a smelly gym.

Make these small changes to your lethargic existence to shave the kilos off and add extra years to your life  without moving too fast.

Do bicep curls during sex

There's simply no research to prove that standing rather than prone to do bicep curls with cans makes any difference. However, a bed will support your back muscles whilst you balance the remote a single hand and weight in the other.

Clearly, the main element to this particular workout is to apply lighter weights and do more reps. The exercise could see you lose 36 calories for each and every set of 15 reps.

Wear a black plastic bag

When jockeys and boxers the athletes, not the pants should drop weight fast, they exercise in thermal suits specially designed to increase themselves temperature to make them perspire. You can create your personal thermal or 'sauna', suit by putting on black plastic bags using your normal clothes. These develop a warm and humid environment for your body, which makes you sweat buckets. Just look out for accelerated bacteria growth what can look like a harmless spore one morning, could annihilate the entire office by lunch.

Take the stairs one by one

Within a modern reworking with hare and also the tortoise story, getting larger the stairs a stride each time may actually use-up more calories than leaping up at speed.

Scientists from University of Roehampton found climbing five flights of stairs 5 times a week burned typically 302 calories if they were taken one after another. But taking two steps with every stride burned 260 calories.

The biomechanical explanation may very well be that utilizing the stairs one-by-one may result in faster rates of muscle shortening, which increases energy turnover.

Remain true

Humans weren't intended for slouching for a desk, eating crisps and updating Facebook pages. Based on fitness boffins, humans are made to remain true and keep moving.

Three extra hours on your own feet would burn 144 more calories and obtain gone 8lb of fat per year. With out, that doesn't mean three hours of waiting for the bar.

Be considered a fidget

Twitchy everyone is fitter than sedentary people that go to the gym. Those extra, irritating movements tapping your feet or scratching your bits burn 350 calories every day.

North america Mayo Clinic put sensors in 10 obese and 10 slim volunteers' pants to truly measure the quantity of ants that they had. Oh okay, they measured movement and found that overweight people sat down to have an average of 150 minutes more per day.

To become twitcher, you need to be able to do a number of things while doing so for instance, walking down and up while talking within the phone.

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7 Foods that really help burn up fat in summer - Diet Tips

Forget fancy diets, the very best flab busters are located in your own kitchen.

Summer is here and when you might have been feeling wistful over the inability to wear your bikini, it is not too far gone. The sunday paper quoted dietician Dr Carrie Ruxton as saying, "Metabolism 's what converts food into energy. Painstaking rate means calories will be become fat." While exercise helps, therefore does portion control, allow me to share those foods that act the the most significant metabolism boosters.

Apples: These are reportedly nutrient-rich and contain enough fibre to maintain the digestion healthy. A tip? Eating an apple just twenty minutes before your meal forces you to eat lesser calories within your main meal.

Turkey: This can be considered to be an excellent replacement for chicken since it is lower in calories and better in proteins and nutrients. It's stated that 5 ounces of turkey contains just 175 calories and 10 grams of fat.

Broccoli: Adding more broccoli to your diet can assist you lose that weight which is a low-calorie food to help you make full quickly. An individual cup of steamed broccoli provides you with about twice the volume of vitamins C and K you would like everyday. It's also a good way to obtain vitamins B6 and B2, phosphorus, magnesium, protein and omega-3 efas.

Almonds: Almonds can quicken metabolism like few other. Also , they are associated with with reducing cholesterol and lowering blood glucose.

Peppers: Yellow peppers are ideal for weight reduction. They are able to fill in any dish without adding the calories and still have handful of fat burning capsaicin in them.

Pulses: Legumes or pulses like soya beans and kidney beans have key nutrients like iron, vitamins of B group and fiber content. Pulses help support regular movement because the texture on fibre helps it undertake the digestive system quickly.

Green tea herb: Is an additional substance which might be added to the dietary plan which could boost the metabolic rate. Green tea herb has EGCG to use composition. It helps to enhance the body along with the rate that the central nervous system functions. It successively improves the metabolism.

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Best vegetarian protein sources - Diet Tips

Perhaps one of the most neglected meal components Protein is the reason behind muscle regeneration, performance, and upkeep.

Without it, you will find it impossible to get fitter. Animal protein helps maintain a well balanced diet for most non-vegetarians. But what about the vegetarians? Does one really need to switch meal preferences to gain the maximum protein punch? Not at all. Today we bring you the best vegetarian sources of protein that will help you gain muscle tone and maintain good nutrition. Read on...

Whole grains:  Although a fine line between carbs, cereal and protein whole grains like quinoa and barley are excellent sources of protein. At approximately 18gms of protein per cup of cooked quinoa, this wonder grain is one of the best vegetarian sources of protein. Unfortunately, quinoa isn't easily available in India, since it's a South American crop. However, some premium stores do stock it. Failing that, barley or jowar and other whole grains are also sufficient vegetarian sources of protein.

Soy:  A wonderfully versatile ingredient, soy in all its shapes and forms is a great protein source for vegetarians. Drink soy milk, stir in tofu with your salads, or simply munch on soy nuts. You'll find that soy products can be roped in with just about any meal or snack from vegetarian biryanis to light noon-time salads...Even mid-evening beverages. One cup of tofu contains approx. 18-20gms of protein. Most packaged tofu and soy milk is fortified with even more nutrients that would serve a vegetarian well.

Nuts and seeds:  These are protein sources that even non-vegetarians can't ignore. Nuts like almonds, peanuts, walnuts and seeds like flax, sesame, sunflower, pumpkin are protein and energy powerhouses. However, nuts are also high in fat, so munch on the side of caution. You can even make your own homemade nut butters by simply grinding the nuts of your choice with a dash of olive oil and some more flavourers.

Sprouts:  Although technically, sprouts come under the beans, legumes and lentils category in vegetarian protein sources, they deserve a special mention. You can sprout already healthy ingredients like alfalfa, mung beans, chickpeas, peas, and soyabeans. These sprouts are highly nutritious and rich in protein. Eat them raw with salads, or mix them in with a spicy, hearty dish either way, your day's protein requirements can be sufficiently met with these wonder sprouts. Do remember that for people with acidity, sprouts aren't the best protein sources.

Beans and lentils:  Chalk one up for Indian cuisines, because our diets are already rich in these hearty vegetarian protein sources. Whether it's the ever-loved Rajma Chawal or the various East coast beans and lentil curries with kokam and tamarind, beans and lentils are an intrinsic part of our food culture. And rightly so. One cup of beans (kidney, black, red) contains approximately 15gms of protein. These do not, however, perform as optimally as dairy and soy sources of protein. Therefore, vegetarians must still take care to include all the other protein sources mentioned here.

Dairy  : Dairy has received some bad press recently Re: Lactose intolerance being more common than we think. However, if you do not have any digestion problems or adverse reactions to natural whey protein and simple plain yogurt, we say give it a try. Whey protein is simply the leftover residue from the cheese-making, paneer-making process. Resort to artificial (closest to natural state) whey protein only if you aren't getting enough protein in your daily diet. Yogurt is easier to digest than milk, and is a great protein source for vegetarians.

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