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10 Ways To Fit More Protein Into Your Diet

10 Ways To Fit More Protein Into Your Diet

Many people think that in order to lose weight and get healthy they must follow fad diets. In most cases, these diets just don’t work. Sure, you may lose some weight. Many people report that they lose quite a bit of weight, actually. But, as soon as you go off the diet and start eating normally again, you will see that weight come back on, with a few added pounds for good measure.

The best and healthiest way to lose weight is to get at least a half an hour of exercise each day and to follow a sensible, well-balanced diet. This means that you need to make sure that you are getting the right amounts of the important nutrients, including protein. In fact, the more protein you have in your diet, the easier it is going to be to lose weight. Here are some ways that you can get more protein into your diet.

1. Fish

Fish is a great source of protein, and there are so many delicious meals and snacks you can enjoy. For a quick and easy snack, spread some tuna onto a saltine cracker, then place another cracker on top for a mini tuna sandwich.

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2. Dairy

As long as you are not lactose intolerant, adding more dairy to your diet is a good way to get more protein. Just make sure that you are using low-fat dairy products, such as one-percent milk.

3. Nuts and Seeds

Whether eaten on their own or in other foods, nuts and seeds are a delicious way to get more protein. Look for snacks that are loaded with nuts and seeds, but that have little to no salt. Granola bars that have nuts are a great choice, and you can easily make your own by using nothing but healthy, delicious ingredients.

4. Cereal

Breakfast is the most important meal of the day, and you need a healthy breakfast to give you energy for your day. For that reason, there are many cereals that are actually a good source of protein. Check the nutritional information on the box to choose the best cereal for your high-protein diet.

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5. Protein Shakes

Many people are nervous about using dietary supplements, but there is nothing to worry about with protein shakes. There are no strange chemicals or other additives, but there are plenty of healthy nutrients. Whey protein shakes are popular, but you need to be careful if you are lactose intolerant.

6. Poultry

Get loads of protein with chicken, turkey, and other poultry. If you are trying to lose weight, remove the skin to get rid of extra fat and grease. Use leftovers with frozen veggies, a bit of soya sauce, and some seasonings for quick and healthy stir-fry meals.

7. Soy and Tofu

If you are vegetarian or vegan, it can be difficult to get enough protein in your diet. Luckily, you have virtually limitless options when you are cooking with soy and tofu. These are the ideal alternatives to red meat when it comes to protein and other nutrients.

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8. Beans

There are loads of ways you can use beans in meals, and this is a great way to add protein to your diet. Try adding beans to your salads and soups and enjoy the flavor they add. Peas are also a good source of protein, and can be eaten alone or in many recipes.

9. Beef Jerky

There are loads of delicious snacks you can get that are loaded with protein. One delicious, protein-filled treat is beef jerky. You can buy it just about anywhere, and there are also loads of great recipes to make your own.

10. Spinach

This may be a tough pill for some to swallow, but eating spinach is a great way to get more protein. It is also high in fiber and vitamin A. If you don’t like eating spinach on its own, look for ways to incorporate it into your recipes, such as spinach lasagna.

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Featured photo credit: Eugenia Loli via flickr.com

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Jane Hurst

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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