hacks

3 Best High Protein Foods to Eat on the Go

There are many health benefits to be gained from laying the foundations of your summer fitness goals in winter.

It’s entirely possible to 10X your fitness results by changing your winter diet. These 3 super easy diet hacks will keep you eating right in a rush.

Remember: eat ‘little and often’ to keeping your metabolism humming throughout the cooler months.

Tip # 1 – Eggs

Eggs are a cheap, quality protein, chock full of nine amino acids vitamin D and choline, which improves muscle movement and liver function. If you’re struggling to eat healthy on the go, an all-day breakfast menu can give your body what it needs.

Tip # 2 – Lean Meats

Lean meats like chicken breast is another easily accessible food staple. When I’m on the run, I’ll grab half a roast chicken and ditch the skin.

Lean beef, like a good quality pub steak (hold the chips) has the added benefit of iron, zinc, and B-vitamins, which are some of the most important blocks in building successful muscle growth.

Tip #3 - Cottage Cheese

Cottage Cheese does wonders for the body as it’s almost entirely made-up of casein, a slow digesting protein, which is perfect for muscle growth throughout the day. You can eat it like yoghurt, load up a crisp-bread, bulk up your tuna, or cover it with honey & muesli.

Gluten Busters: The Truth About Coeliac’s Disease

Is Coeliac’s disease one of the biggest wellbeing hoaxes of our time?

Coeliac's disease is an audio immune disorder that means the lining of your small intestine is susceptible to attack from gluten - a protein found in wheat, rye and barley.

Although it’s been a buzzword in recent years, the symptoms of Coeliac’s has been written about as far back at the first century AD by a Greek physician named Aretaeus of Cappadocia.

As many people as there are who are claiming to be Coeliac, only 1% of the population has this auto-immune disease.

As this allergy is life-threatening - and the only way to know is to be tested - if you suffer any form of allergic reaction like swelling or pain in your gut or joints when eating wheat, chat to your GP right away who will recommend a blood test by an immunologist.

For patients who aren’t Coeliac but experience similar symptoms, learn more about gluten intolerance (and how it is often misdiagnosed) here.

Totes Protes: How To Get More Protein Into Your Diet

The health benefits of protein are a no-brainer when it comes to increasing overall body nutrition.

Protein is a component of every cell in the human body. You need protein to make enzymes, hormones, bones, muscles, cartilage, skin, blood and other vital body chemicals.

Unlike our old frenemies carbohydrates and fats, the body does not store protein; so it effectively has no reservoir to draw from when protein levels are low.

A common misconception is that you can easily get more protein into your diet by adding protein powder to shakes or snacking on protein bars. It’s not a bad way - but the most effective way is to change your diet in the first place!

Switching the carbohydrate/protein ratio on your plate is a simple and effective way to immediately your protein intake. By building your meals around protein-rich foods – rather than the other way around – you will make a big difference.

By pre-preparing your meals at home in bulk, you’ll also resist the temptation to choose high-carb options for the working week. Try the following protein-focused meal ideas that are both simple, fast to cook, make excellent lunchbox-friendly leftovers and lunches…and are absolutely delish!

Breakfast

Burrito with eggs and beans

Quinoa with chai-spiced almond milk & cinnamon

Oatmeal blueberry yoghurt pancakes 

Lunch

Amaranth and avocado Israeli-style salad

Quinoa chickpea power burger

Chicken, capsicum and almond bake

Dinner

Barramundi with vine-ripened tomatoes and baby spinach salad

Chicken breasts stuffed with spinach and fetta

Lentil dahl with kale and coconut milk