Protein Doesn’t Equal Bulk! ENHANCE LIFELONG WORKOUT GOALS AND FIGHT AGING High-protein diets and protein powders are a bodybuilder favorite — which is probably why everyone thinks eating extra protein will make them bulky. But that’s not true! Here are four reasons why everyone agrees that protein is crucial to any healthy routine.
No. 1: Protein reduces your appetite and hunger levels.
growth, but it can also help maintain your muscle mass while you are losing weight or even aging. Who knew protein could be a part of your beauty regimen? No. 3: Protein boosts metabolism. Your body uses calories to digest and utilize nutrients in food, and it’s a lot easier for your body to process protein compared to other nutrients. That’s why high protein intake has been shown to significantly “boost” people’s metabolisms and increase the number of calories they burn. No. 4: Women need protein most, especially as they get older. As women age, protein becomes important to balance hormones as well
as keep weight off. This could be due to the abundant amino acids found in protein and how important they are to hormone production. In a 2015 study, hormone experts found that a diet of 20–30 grams of protein per meal can lead to significant anabolic and metabolic benefits for adults. The best way to consume protein is through high-protein meals. Don’t rely solely on protein powders, which often lack the additional nutrients, both macro and micro, that benefit a high-protein diet. Thankfully, there are many options for having this type of diet, even if you’re vegan. We hope this information will help you stay healthy for many decades to come!
While fats, carbs, and protein will affect your body in different ways, studies show that protein is the most filling. You won’t reach for midnight snacks as often, if at all. Not only does it help you feel fuller for longer periods, but it also accomplishes this with less food. In one study, increasing protein intake from 15%–30% of calories helped overweight women eat around 441 fewer calories every day without intentionally restricting their diet. No. 2: Protein increases muscle mass — and maintains it. Protein is in every cell in our bodies. For your muscles, protein not only helps promote muscle strengthening and
HEALTHIER, LIGHTER DEVILED EGGS
TAKE A BREAK!
Inspired by LiveEatLearn.com
INGREDIENTS
• 6 large eggs • 3 tbsp Greek yogurt • 1 tsp Dijon mustard
• 1 tsp lemon juice • Optional: Hot sauce, to taste • Optional: Paprika and chives, chopped, for garnish
DIRECTIONS
1. In a large pot, add eggs and cover with water. Put on high heat, and then boil eggs for 10 minutes. 2. Once boiled, peel eggs by gently tapping and removing the shell. (Adding the eggs to an ice bath after boiling can make this task easier.) 3. Cut eggs lengthwise and place yolks into a medium mixing bowl. Set egg white halves open side up on a plate. 4. In a bowl, combine yolks, yogurt, mustard, lemon juice, and hot sauce (if desired) until smooth. 5. Transfer the yolk mixture into the egg white halves. Garnish with paprika and chives if desired.
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