Best Vegan Protein Sources

By Mark Weeks

The scientific community debates on numerous topics. However, one thing that all scientists agree on is the superiority of plant-based foods over all other diets.
Many people consider eating whole-foods and plant-based foods a type of diet; however, nutritionists think of it as a lifestyle rather than a simple eating habit.
This new lifestyle is free of processed foods, artificial sweeteners, refined sugar, and hydrogenated fats.
As a result, the expected benefits include weight loss, reduced risk of heart disease and cancer, and the prevention of age-related cognitive decline.
Best Vegan Protein Sources
Soy products (e.g., tofu, tempeh, and edamame)
These products are among the richest plant-based foods in protein. However, the protein content will vary, depending on the way you prepare the dish.
Here are some numbers:
●½ cup of tofu contains around 10 grams of protein;
●1 cup of tempeh (166 g) contains around 31 grams of protein (this number is slightly reduced when tempeh is cooked);
●1 cup of cooked edamame contains 17 grams of protein.
Lentils are very rich in fiber, iron, and potassium. However, they are also protein-compacted, with ½ cup containing up to 8.84 grams.
Moreover, consuming lentils regularly reduces your risk of developing iron-deficiency anemia.
Quinoa is a type of grain that’s used in many traditional dishes and salads. These grains are incredibly rich in nutrients, such as fiber, protein, iron, and magnesium.
One single cup of quinoa may contain up to 8 grams of protein.

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Exercises To Avoid After C-Section

By Tonny Wandella

Planks, crunches, sit-ups, twisting motions, and push-ups should be avoided during the first twelve weeks after resuming exercise. It is critical that you begin exercising only once your core has recovered after surgery. When there is no diastasis recti or any pressure on the abdomen while conducting core exercises.

You have to avoid curling your front body because this will simply encourage additional abdominal separation (raising diastasis recti) and hinder you from recuperating properly. Before moving on to more difficult abdominal or core exercises, you must first strengthen your core.
The following are core exercises to shun right after a C section:
•           Planks
•           Twisting movements that put a strain on abdominal tissues
•           Lifting heavy objects
•           Push-ups on a flat ground
•           Jumping
•           Leg raises
•           Sit-ups

For the first six weeks, do gentle exercises.
For the first six weeks after a C-section, high-impact exercise, tummy-toning regimens, and full-blown cardio are all out. Here are some things you can start doing as soon as you’re ready:

Walking – As soon as you are able to get up and move around, go outside and walk around the block a few times. It will most likely feel wonderful to get your body moving again.

Pelvic floor exercises – You may have done pelvic floor exercises during your pregnancy, and if so, you already know how beneficial they are. You can resume doing Kegel workouts to improve the pelvic floor muscles that support your bladder, intestine, and uterus as soon as the catheter is removed.

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Dropping weight fast vs slow – pros and cons

By Mark Weeks

If you’ve ever wondered whether slow or fast weight loss is better for you, then read on.

Today, we’ll go over the primary benefits and drawbacks of both, and we’ll help you figure out which option might be best suited for you.

The Benefits and Drawbacks Of Fast Weight Loss

Fast weight loss offers numerous benefits, some of which include:

●You achieve your goal quicker;
●You can spend more time on other pursuits (like muscle-building);
●You are less likely to give up;
●You are more motivated, and you see larger weekly changes.

With that said, quick weight loss also has some drawbacks. Namely:

●Hunger and cravings tend to be higher;
●You are more likely to lose muscle mass;
●You can get more tired quicker.

The Benefits and Drawbacks Of Slow Weight Loss

Slow weight loss offers its benefits, too. Here are some of them:

●It’s more leisurely, and it doesn’t impact your day-to-day life as much;
●You get to preserve your performance and muscle mass much better;
●Hunger and cravings are much less noticeable;
●You’re not as fatigued or food-focused.

But, it also has its fair number of drawbacks:

●Results come much more slowly, and you might feel like you’re not going anywhere at times;
●Tracking your progress is trickier, especially as far as scale weight is concerned;
●You’re more likely to get tired of ‘dieting’ and give up.

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Why you should probably eat more protein

By Mark Weeks

Proteins are organic molecules that consist of the building blocks of life – amino acids.

When consumed, the body breaks down each protein molecule and absorbs these amino acids. They then get into our bloodstream and travel through the body, lending themselves where needed.

Speaking of that…

The Vital Importance Of Protein

The amino acids from protein contribute to the plasma amino acid pool. This ‘storage’ for amino acids travels through the bloodstream and lends building blocks where needed. 

For example, the body needs a wide variety of amino acids to produce hormones, enzymes, neurotransmitters, and antibodies. We also need amino acids for the creation of new cells and the removal of old and ‘worn-out’ ones.

Protein is also vital for muscle recovery and growth after strenuous physical activity. Some studies have found that protein plays a crucial role in the liberation and oxidation of fatty acids.

Some proteins also serve as carriers and transport various substances within the body. Such an example is hemoglobin – the primary carrier for oxygen.

Several Other Benefits Of Eating More Protein

Oh, but we are not done. Aside from its many health and fitness benefits, protein delivers some other advantages, including:

  • Reduced appetite and fewer cravings;
  • Improved bone health;
  • A small boost in metabolic rate;
  • Regulating blood pressure;
  • Allows the body to heal itself quicker;
  • Aids skin, hair, and nail health;
  • Allows us to stay fit as we age.

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The Best Bodyweight Exercises That Anyone Can Do

By Mark Weeks

You already know that daily exercise is essential not only for your overall fitness and physique, but that it is also excellent for your brain health and memory, lowers your risk of developing chronic diseases, boosts energy levels, and aids in weight loss goals. The great news is you don’t need a gym membership or even access to a ton of weights to get a great full-body workout in! Check out this list of the 5 Best Bodyweight Exercises that anyone can do to strengthen their entire body!

5 Best Bodyweight Exercises for Full Body Strength

Here are the best exercises that anyone can do at home for full-body strength and conditioning, in no particular order. The great thing about these exercises is that they can all be made easier or more difficult and can be tailored to your current fitness level by simply switching up some of the training factors, like: weight used, adding resistance bands, doing more reps, less rest time, etc.

  1. Bridges / Hip Thrusts

Bridges and Hip Thrusts are amazing for glute activation and strength work, and there are so many variations that you can be sure you will never get bored. Bridges and hip thrusts work the hamstrings, core, lower back, abs, obliques, and hip flexors. The classic glute bridge will find you laying flat on the floor, feet planted about hip-distance apart, pushing through your heels to raise your hips to the ceiling and squeezing your glutes at the top. Hold for 1-2 seconds at the top position, keeping a neutral spine, and lower back to the ground. You can intensify this exercise in a variety of ways from adding weight, adding a resistance band at the knees, using a single leg, adding more seconds to the top hold, or altering your tempo in how fast you raise/lower your bridge.

  1. Lunges

An excellent move to work on both mobility and stability, as well as strength, is the lunge. The lunge is a part of any well-rounded lower body routine. Since lunges are a unilateral exercise, you can focus on equal strength on both legs. You can perform static lunges (no movement involved), walking forward lunges, reverse lunges, curtsey lunges, step down lunges from an elevated platform, and more.

  1. Squats

The squat is truly a full-body exercise, working everything from legs to core and back again. You can perform regular bodyweight squats, toss in a mini band for extra tension, or add weight in a variety of ways, from dumbbells at your sides, at shoulder height, or even pushed up overhead for a major core challenge. Once you’ve mastered the classic bodyweight squat you can also switch up the time under tension, or how many seconds it takes you to lower to the bottom of the squat position, how long you hold it there, and how quickly you drive back up.

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The Mental Health Benefits of Exercise

What you eat makes you who you are. Although you may not literally become what you eat, the nutritional choices do play a vital impact on your general health. Not just that, but there are some meals that can help you maintain or increase your brain’s health. Eating the correct meals to maintain your brain healthy can reduce your risk of getting neurological disorders later in life significantly. Here are some of the top brain foods:

Fatty Fish

Fish high in omega-3 fatty acids include trout, salmon, and sardines. Not only is fat-containing omega 3s composed of 60% of your brain, but it is also required for the formation of brain and nerve cells. Omega-3 deficiency can lead to learning difficulties and despair.


Eggs are high in B vitamins and choline, a mineral. B vitamins aid to delay cognitive decline, and B vitamin deficiencies have been linked to depression and dementia. Choline is used by the body to produce neurotransmitters that regulate mood and memory.

Green Leafy Vegetables

Leafy greens including broccoli, spinach, and kale are high in vitamins K, lutein, folate, plus beta carotene. Vitamin K has been shown to boost memory by assisting in the synthesis of fat inside brain cells.

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Reasons you might not be putting on weight

By Mark Weeks

If you want to get bigger and stronger, you’ve probably had to deal with the frustrating experience of not putting on any weight for weeks, even months.

The good news is that there are three big reasons why that usually happens, and all of them are within your control.

Let’s see what they are and, more importantly, what you can do about them.

1. You’re Not Eating Enough

Weight gain comes down to one simple thing:

Eating more calories than you burn. 

So, if you find that the scale hasn’t budged in the last weeks, then you need to start eating more food. If you always feel stuffed, try including more calorie-dense foods in your diet:

  • Nuts and seeds;
  • Nut butter;
  • Salad dressings;
  • Whole eggs;
  • Dried fruits;
  • Fatty fish and red meat;
  • Full-fat dairy products.

2. You’re Not Training Optimally

Training for muscle and strength is a nuanced topic, and there are many variables to consider. But, so long as you cover the below criteria, you should be okay:

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Eating Habits That are Bad for Your Libido

By Tonny Wandella

Eating and sex have a long and tangled relationship. For years, we’ve been told what to eat to impact our sexual desire, both from a psychological and physiological level. We’ve widely accepted, supported in part by mythological ideas and in part by actual evidence, that what puts us ‘in the mood’ could very well begin in the kitchen. But, do you ever consider that there are some meals that can bring your sex desire to a grinding halt too?

To ensure that your romantic evening isn’t cut short, we’ve compiled a list of hormone-altering, sense-altering foods and drinks. Keep these things off your date-night menu to help keep the metaphorical fires blazing:

All-purpose Flour

Processed meals, particularly all-purpose or white flour, are deprived of several elements essential for sexual health. One such nutrient, zinc, is critical to a man’s reproductive health. So, before you go out and buy your loaf of bread, there are a few things you should know. All-purpose flour contains almost three-quarters less zinc than whole-grain or whole-wheat flour.

Bottled Water

There are other reasons to avoid traditionally bottled water, but the BPAs present in plastic bottles are the most significant in terms of virility and fertility. Bisphenol A, sometimes known as BPA, is a chemical component present in very many plastic food containers that can affect your health in a variety of ways. When choosing a reusable water bottle, you should avoid BPAs because they might cause erectile disorder in men.

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5 Fun Lifestyle Tips to Stay Fit

By Mark Weeks


Most people believe that joining a gym or working with a personal trainer is the only way to achieve any fitness goals.

While these statements hold some truth to them since training with professionals and having the proper equipment help you reach your goals faster, you can still make incredible progress without spending hundreds of dollars every month.

5 tips to achieve fitness goals and well-being

Have fun

Making sure that you’re having fun while working on your body is extremely important to reduce the chances of quitting.

Therefore, try to choose a physical activity that you enjoy performing regardless of how intense it is. For instance, if you enjoy taking walks outside, you can opt for this to condition your cardiovascular system as long as you do it frequently.

Music is the key!

Several studies found that listening to music while exercising or doing chores makes everything much easier. You can take this one step further and dance to music.

Organize group sports

Exercising alone requires tons of motivation and determination to keep you going, which are traits that not all people share.

To make this process easier, try to organize sports games with your friends, such as football, soccer, basketball, etc.

Get a rope!

Jumping rope is one of the best exercises to burn calories and lose those extra pounds. This is one of the cheapest investments you can make in the fitness field.

Workout outside

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Eating Habits that Influence Good Mental Health

By Tonny Wandella

We’re taught from an early age that eating healthy helps us feel and look our best. What we aren’t frequently taught is that excellent eating has a huge impact on our mental health as well. A nutritious, well-balanced diet can improve our ability to think clearly & feel more awake. It also helps with focus and attention span.

An inadequate diet, on the other hand, can cause weariness, decreased decision-making, and slow reaction time. In fact, poor nutrition can increase, and even cause, stress and melancholy.

Aim to eat plenty of fruits and vegetables as well as meals high in omega-3 fatty acids, such as salmon, to improve your mental health. Dark green leafy veggies, in particular, are brain-protective. Nuts, seeds, and legumes, like beans and lentils, are also fantastic brain meals.

What is the relationship between Food and Mood?

Food satisfies both the body and the intellect. We eat nutritious foods in order for our bodies to grow, repair, and function properly. Our brain requires nutritional nutrients as well. In reality, it’s extremely hungry – the brain consumes approximately 20% of our overall daily energy requirements.

When we eat healthy foods, we provide our bodies (and brains) with the building blocks they require to function optimally. All nutrients, from minerals and vitamins to healthy fats and fibre, play a role in brain health and performance.

Following healthy eating, a pattern has been linked to improved stress management, better sleep quality, higher focus, and overall mental well-being. Our eating choices have an impact on both our physical and mental health.

Foods to Eat to Improve Your Mood

There is no such thing as a superfood for mental health. It’s all about balance, variety, and consuming foods from all five dietary categories.

Fruits and vegetables include fibre, which helps to maintain a healthy intestinal environment. Fibre is a favourite food of the beneficial bacteria in our gut, which promote our overall health in a variety of ways. Fruits and vegetables also provide a variety of vitamins, minerals, and antioxidants that promote brain function. Aim for two servings of fruit and five servings of vegetables every day.

Wholegrains are another fantastic source of fibre for our good gut bacteria, as well as healthy lipids for brain function and slow carbs for a consistent supply of brain fuel.

Protein included in lean meats, fish, and eggs serves as a building block for various brain chemicals that might affect our mood. Fish, particularly fatty fish, as well as nuts, seeds, and legumes, are high in the beneficial fats and vitamins that promote excellent mental health and are believed to guard against dementia and depression. Dairy foods, such as yoghurt, contain living good bacteria (called probiotics) that can improve our gut health, which in turn influences our mood and also mental health.

Drinking plenty of fluids, particularly water, helps to prevent dehydration, which is a major cause of headaches, weariness, and ‘brain fog,’ which can impair our ability to concentrate. However, avoid soothing your thirst with sugary liquids, such as soft drinks.

it is important to remember that the causes of mental illness are many and varied, and they will often present and persist independently of nutrition and diet. Thus, the increased understanding of potential connections between food and mental wellbeing should never be used to support automatic assumptions, or stigmatisation, about an individual’s dietary choices and mental health. Indeed, such stigmatisation could be itself be a casual pathway to increasing the risk of poorer mental health.

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