30 days Fit and Fab

What is Plant Protein ? Plant based protein source is from the plants like oats, nuts, beans, soya. It's little to no processing. Since it's plant based source, it delivers all our protein needs while packing further nutritional goodness such as fibre and enzymes which actively aid digestion. Most plants are tolerated well by most people. Plant protein sources build muscles and aid recovery as well, they can also improve our health and deliver a broader range of beneficial nutrients and much better for the environment. What is Whey Protein ? Whey is the liquid part of the milk that separates during the production of cheese. For many years, this by product was considered waste and fed to pig until body builders and dairy marketers realise it's high in protein and very cheap. Once it's separated, it's heated, microfiltered, pasteurized and dried. Then, s weeteners and preservatives are added to produce as protein powder. It contains all 9 ess...

What is protein ? Protein is a macronutrient that's essential to build muscle masses. It's commonly found in animal products even though we could find it in plant also like nuts, beans. Protein is composed of Amino Acids which are the building blocks of Proteins and proteins are the building block of muscle mass When protein is broken down, it helps to fuel muscle mass which helps metabolism. What is the source of protein ? All food made from meat, poultry, seafood, beans, peas, eggs and soy products, nuts and seeds are considered part of the protein group. Most people eat enough food in this group but they should select leaner and more varied selections. Some high protein food : 1. Lean ground beef 2. skinless chicken 3. pork chop 4. turkey breast 5. Salmon 6. Tuna 7. Greek yoghurt 8. Cottage cheese 9. Eggs 10. Milk 11. Lentils 12. Nuts 13. Edamame 14. Soba Noodles What are the benefits of Protein ? Our body uses protein to build and repair ti...

What is Fat ? Fat is an essential part of our diet and nutrition. Our body requires small amount of good fats to function and help prevent disease.  However too much fats, especially the wrong type of fat can cause serious health problems like heart disease, obesity, high blood pressure Why we need Fat ? - Fat is concentrated source of energy. The body can pull on its fat reserve during lean times of energy and converting it into glucose - Fat provides cushion to help protect our vital organs - Fats enables our body to process vitamins A,D,E, K  - Fats contain essential Fatty Acids good for our heart and immune system and cognitive system in the brain What happen if we have too much fat ? - If we have too much fats from our diets more than what our body need, the unused calories will be stored as fat and will cause weight gain - Even though fat cushion the vital organ, too much fat will make our heart and other organ work more - Saturated f...

Truth and Myths of Protein Myth 1 : High Protein Diet is Dangerous Fact : There's no evidence that a diet containing 20 - 35% of calories from protein is harmful to healthy people. However, higher protein diets may lead to a greater decline in kidney functioning in those with impaired renal functioning Myth 2 : How Much Protein We Eat Everyday Determines Our Ability to Gain Muscles Fact : The total amount and quality of protein we consume at each meal matters because we build and repair muscle throughout the day and not in one sitting. Healthy, young adults should aim for about 20grams of high quality protein at each meal and after resistance training. Myth 3 : A High Protein Diet Is The Key To Gain Muscle Mass and Size Fact : Though protein is necessary for gaining muscle mass, size and strength. Athletes must consume enough total calories to facilitate weight gain. Higher protein meals trigger the release of hormones to our brain telling it that our stomach is fu...

In this modern era where many people are not only health conscious but also appearance conscious, they take Carbohydrate as A Villain in our body. Many articles or diet program scrap or discourage carbohydrate and blame it as the cause of weight gain. But is it really true that carbohydrate is bad for our body ? Let's take a look further What is Carbohydrate ? Carbohydrates are the sugars, starches and fibers found in grains, fruits, vegetables and milk products. This is one of basic food groups that's important in our healthy life. Carbohydrate is one of the three macronutrients -  the source of energy and calories. The body need this macronutrient from the meal since our body cannot produce it on its own. What is the function of Carbohydrate ? It provides fuel for the central nervous systems and energy for working muscles. Carbohydrate is also important for brain functioning. They are an influence of mood and memory as well as ...