People argue about carbs and fat and most everything in between. However, almost everyone agrees that protein is important and it has numerous benefits, including increasing strength and muscle mass, and of course, helping you lose weight.
In this article we’ll be looking at six delicious high-protein foods that are super-healthy, including one that’s part of a highly controversial assertion that’s been all over the internet that I just want to clarify.
I wanted to start with something that was a little unexpected, because I feel like oats are so underappreciated. They’re among the healthiest greens on the planet. They’re loaded with healthy fiber, magnesium, thiamin (or vitamin b1), and several other nutrients. The protein content in oats makes up 15% of the total calories, so 1/2 a cup contains 13 grams with 303 calories.
Oats are also naturally gluten free for those avoiding gluten. However, there’s always the chance that they could be cross contaminated with gluten from sharing the processing and packaging line with gluten containing cereals. If that’s a concern, you can purchase gluten-free oats that have been packaged separately.
Although tuna is very high in omega-3 fats, it’s actually low in total fat when compared to its protein – so what we’re left with is mostly just protein. The protein content of tuna canned in water makes up 94% of its calories, so one cup contains 39 grams of protein with only 179 calories.
Now all other fish varieties are also high in protein and low in fat, and they also tend to be rich in other nutrients, too – particularly salmon.
Whole eggs are among the healthiest and most nutritious foods available. They’re rich in vitamins and minerals, healthy fats, and other nutrients that most people don’t get enough of. One large egg contains approximately 6 grams of protein and about 80 calories.
Now the vast majority of that protein comes from the egg whites, and all the other nutrients are in egg yolk.
Lentils are among the world’s best sources of plant-based protein, and are an excellent source of protein for vegetarians and vegans. They’re also high in fiber, magnesium, potassium, iron, folate, and various other important nutrients.
One cup (or 198 grams) of boiled lentils contains 18 grams of protein, with 230 calories. There are other high-protein legumes as well, including soy beans, chickpeas, and kidney beans.
5. Lean Beef
Beef is very high in protein and is rich in highly bioavailable iron, vitamin b12, and many other important nutrients. A three ounce (or 85 grams) serving of cooked beef with 10 percent fat contains approximately 22 grams of protein and 184 calories.
Now beef and it’s protein content have been involved in a very controversial meme, which brings me to the final high protein food.
Broccoli is an incredibly healthy, super-nutritious vegetable. Calorie-for-calorie it contains a lot of protein compared to other vegetables, which is why I thought to include it in this list. In fact, one cup of chopped broccoli contains about 3 grams of protein.
I also wanted to clear up some misinformation that is often shared by vegan advocates, which states that broccoli is a better source of protein than red meat. Now firstly, those numbers are not quite right – they’re actually both about 9 grams of protein per 100 calories. Secondly, it compares per calorie rather than per gram, which is super misleading because meat is very high in calories, whereas broccoli is very low in calories… it’s a green vegetable after all.
So 100 calories of meat is a very tiny portion – around 50 grams or less – compared to 100 calories of broccoli, which is several whole full cups. This claim also lacks context, which is just so important in nutrition. So let’s give it some context – the average 80 kilo person should eat at minimum 60 grams of protein per day based on dietary references. Now assuming that person has already had 30 grams that day, and they needed 30 grams of protein from either beef or broccoli at dinner, you could either eat 130 grams of beef which is about 0.3 pounds (a very modest portion if you think about a restaurant which typically might serve at least 200 or 250 grams), or you could eat 980 grams (or 2.1 pounds) of broccoli, which is about 10 full cups.
So it’s not only about which scenario you prefer, but also about which scenario is actually possible to do in one sitting. I’ve said it many times before in other articles, context is just so important when we’re talking about nutrition.
Let’s talk about penis enlargement, or (to put it bluntly) how to make your dick bigger. I’m going to cover what’s true and what’s just wishful thinking about male enhancement products and techniques, and what is deceptive marketing designed to bilk you out of your credit card digits.
I’ve read a huge number of scientific studies. I’ve interviewed Urologists. I’ve spent time on dozens of Reddit groups, and online communities devoted to Jelqing and penis enlargement. I’ve gone ahead and purchased about a dozen penis enlargement products, such as the Bathmate and VigRX Plus. And I have also conducted my own study by surveying a group of more than a thousand men about their experiences and results with penis enlargement techniques, devices and pills.
And I’m going to share everything I learned right here.
Jelqing is a term used for a technique of stretching your penis. The basic Jelqing technique is to make a circle with your fingers around the base of your penis and then stroke towards the head without going over the head itself. That’s important, because you could easily injure yourself if you pass over the head of the penis with force.
Some techniques involve closing a circle around the base with one hand using the other hand to stroke and stretch towards the head. Some are the opposite. Some guides tell you have to be semi-erect first, but not fully erect. And there are about a thousand variations on these basic strokes.
Before I get into that, let’s get to the question at hand (so to speak): does Jelqing actually work? Well, its complicated (sorry). Here’s everything I’ve learned and I’ll let you decide.
First, I bought a bunch of these programs and they’re are all largely the same.
Second, I had a conversation with the owner of one of the most popular penis enlargement guides on the internet. And this guy is a multi, multi-millionaire from selling penis enlargement stuff. And one of the impressive things about his particular program are the testimonials, and there are lots of them. And a bunch of videos for men who used the program and got great results. These videos are pretty heartfelt, and they’re pretty convincing.
So I asked him point blank: “Are these guys real or did you script these?” Now, obviously I shouldn’t tell you what he said because it was confidential, but it led me to believe that a lot of the “true stories” and before-and-after pictures that you’ve seen all over the internet are most likely manufactured.
Third, urologists, will tell you the penis enlargement is bullshit – except recently a few doctors have gotten into the game, too. There is money to be made and there are therapies like the P-shot, ultrasonic treatments, and stretching devices. They’re being sold as penis enlargement by doctors. But if you ask those doctors point blank they will have to tell you the truth: these treatments do not make your dick bigger.
They’re useful treatments for Peyronie’s disease, which is a curvature of the penis, or for erectile dysfunction. They may increase blood flow which can give you a harder erection (which is great by the way). And that means that you haven’t actually grown, but rather your penis is just as big as it can get, because its fuller instead of partially empty when erect.
Now, if you’re 25 you already get rock hard erections, and these treatments are going to do nothing for you. But if you’re 65 and you want a little more pressure in the hose, these treatments do work – but honestly, so will Viagara or Cialis.
Anyway, let’s go over my own study where thousands of men told me about their experiences and their results with Jelqing. So a majority said no, they didn’t get results, which is what I expected. But here’s where things get weird. A small percentage of them said that they did grow.
Now the bad news is, the vast majority of these guys said it was only by about half an inch. I think what most likely is happening is that they were stretching the suspensory ligament, so the penis isn’t actually growing, but is getting pulled out of the body more. The consequences of this is a lowering of the angle of erection, which may or may not be a good trade off since a higher angle of erection is more correlated with pleasure for women during intercourse than size is.
But, most of the men said that their flaccid length did improve. If you’re a grower but not a shower, as they say, and your issue is locker room embarrassment in front of the other guys when you’re limp, Jelqing might be the thing for you. And I will tell you that as a guy who’s not that big, and who is a grower and not a shower, when I was younger my dick size did make me crazy insecure. And it was incredibly emasculating and embarrassing to have a small dick in the locker room. And while I’ve gotten over that and so should you, I totally get it if an increase in flacid length is important to you. From everything that I’ve researched Jelqing is gonna work for that so that is good news.
Okay, so this last bit is interesting, because that leaves the less than 1% of outliers who told me that after Jelqing or using stretching devices they actually grew significantly, by more than an inch. Wishful thinking? Lying? Did it work? Well I can’t know for sure.
Science says no. And personally I come down on the side of it being BS. After years of counseling men on highly emotional issues, I can tell you humans have an unbelievable ability for self-deception. So if you’re desperate to grow your dick, here’s another thing that is worth considering. As I said, I purchased a bunch of these programs that advertise online. I had a research assistant go through them, pull out all the BS, the filler, and the case studies, and condense it down to just the techniques that they all agree on.
One of the things that really struck me was how much time and effort this shit takes. Some of the programs say as little as 20 minutes a day, but then you get the program and it includes 40 minutes of warm ups prior, and then 20 minutes of Jelqing, and then 10 more minutes of stuff you must do afterwards.
There are big warnings: don’t skip the warm up or you could injure yourself. The part about injury at least, is true. Several Urologists have told me that they often see men who have injured their penis’s from Jelqing. But the point is, maybe so few men get good results because so few men can take that time out of their lives. Maybe, this stuff works. It’s only retired guys or guys living on welfare who live alone that can spend their days stretching their dick for months, and then you know they’re the only ones that got the results and that’s why it’s a small percentage.
Maybe. My personal opinion is that the reason that these programs tell you that you have to do all this stuff for such long periods of time is simply that they know that most men won’t stick with it. They add complexities, like you have to be 65% erect or it won’t work. If you get more erect you have to stop, and wait until you calm down. Or if you don’t get erect enough, you have to stop and get yourself a little more aroused.
So this shit can be difficult. And then they know that most men won’t ask for a refund even though they didn’t get results, if they believe that it was their fault because they didn’t follow the program. So they make it intentionally near impossible for most men to follow. That might sound cynical but I know a lot about these guys and how they market their products, and I have a good reason to be cynical.
But if you’re still determined to try out some of those enlargement programs, stretching devices, weights, and all that stuff, I can’t tell you with 100% certainty that it won’t work for you. But my honest assessment is that it won’t, and that the hours you spent on this are something you will regret when you’re 85 and looking back on how you spent your days. And also these efforts will actually underscore your own sense of inferiority and inadequacy in your own subconscious mind. So I hope you make a better choice.
Health is wealth. This proverb is pretty old and true. However, more and more people are health conscious these days and taking it very seriously now.
If you are fit and healthy, you can do anything in the world. The new way of tracking fitness and health is by using mobile apps. These apps are well designed
and have several features, which facilitates tracking fitness.
There are thousands of apps claiming to be the best, so you might be wondering which one to choose. We have narrowed the list down to our favorite three apps for you and described their features below.
Jefit boasts of over 7 million registered users. It has over the top features that have helped it to increase its user base greatly.
It has excellent analytics, which helps you to track every fitness activity. One of its major features is the Curated Fitness Tracker, which you can customize for yourself.
This app also has well-crafted workout HD videos and weekly reports, which lets you know the progress of your workouts.
The app is available in paid and free version as well. The free version has features like the Workout Routine Planner, Training Log Tracker, Body Stat Tracking, Social Component, and Exercise Database, all of which are more than enough for a beginner.
The Elite paid plan has more advanced features. It is available in both the Play Store and App Store.
2. Fitbit Coach
As the name implies, this app works as a great coach. It tracks all of your activities, food, weight, and sleep to help you check your fitness.
It has its own radio stations giving tips on health and fitness. The audio coaching of the app is its most powerful asset. It keeps you motivated and teaches you on every step you move.
The app also has multiple trainers and activity levels. You can also pick from indoor and outdoor workouts.
This is a premium app. It is available in both the Play Store and App Store.
This is an all-in-one fitness app. It not only helps you to stay fit but also tracks your nutrition level and the food you eat.
Download this app on any of your devices and it will start to work for you right off the bat. It is also social network-friendly so you can challenge your friends and other people you know, which keeps you motivated.
It also has training plans and tutorials for you to choose as your training guide. It’s also available in both the Play Store and App Store.
Work-related stress is probably one of the leading causes of mental health issues, as shown by APA’s Stress in America survey, where most participants rated work as the main source of their chronic stress.
The worst part is that there’s very little that can be done about it. There is a high-opportunity cost associated with starting a new job since it can potentially uproot your life – and even then, there’s no guarantee that things will be any better.
However, chronic stress can be very crippling and overwhelming. Stress can make you gain weight and lead to depression and a host of other physical and mental health issues. Once it gets bad, it is very easy to fall into a downward spiral.
So if we can’t eliminate stress by getting a new job, there should be ways to handle that stress. As people handle stress very differently, there are a myriad of ways people cope with it.
Some methods include:
1. Getting mental health support
Many organizations and businesses have recently started realizing the value of the mental health for their employees’ productivity. So, your employer may have solutions in place to help you get the resources you need to deal with stress.
It’s best to ask your employer what options they have in place. You may be able to get free counseling or therapy sessions, and if the stress is very crippling, your employers may make arrangements made for you to have more flexible working (such as working from home for some time).
2. Lead a healthy lifestyle
This is an obvious tip, but leading a healthy lifestyle can drastically reduce your risk. Eating fried, unhealthy foods can cause inflammation in the body and affect your mood.
Also, exercising regularly increases your dopamine levels, which can reduce stress. From a psychological perspective, a healthy lifestyle can distract you from your problems and potentially help you expand your social circle.
Avoid beverages like coffee or energy drinks because they can make you feel restless and worsen your stress levels.
3. Try out relaxation techniques
Not everyone has generous employers and therapy can be expensive. In this case you can try alternative methods like meditation.
Meditation has been linked extensively to increased focus, better sleep, improved breathing and reduced stress levels. The best part? You can do it in minutes.
Studies have shown that even as little as 5 minutes a day can vastly improve your memory and stress levels. You can find meditation apps and guides for free.
Here are some basic relaxation techniques.
4. Confront your stressors
This is probably the hardest part, since you have very little control. For most people, being surrounded by toxic colleagues is the sole cause of stress.
In this case, you should make an active choice to cut them off or talk to your employer to see if there could be an arrangement to limit your contact with them.