Soya Talk's’ Post

4 Tips for Increasing Protein Intake 🫡 1. Starting and ending the day with high protein. My breakfast is always my highest protein meal. I see it as a safety buffer to ensure my body’s getting some amino acids to start the day. I love eggs, cottage cheese, bacon, protein oats, etc. Starting the day with just cereal, toast/bagels, muffins, etc. is a guaranteed way to struggle to hit protein. Also waiting too long to eat can also be a reason for under eating in general as well. 2. The snacking rule: choose snacks that contain protein. Greek yogurt, beef jerky, protein bars/cookies, deli meat, smoothie, cottage cheese, boiled eggs, or egg bites all of these options will contain roughly 20-30g of protein. Basically do your best to not eat anything that does not contain protein. 3. Your protein choice should be the center piece of your meal. When deciding what to have to eat for a meal or when meal prepping is to start with selecting your choice of meat or sea food (or a vegan option if vegan) and add a carb that pairs well with your choice of protein. 4. Saved the most basic answer for last… Supplementing with powder or bars. Having a tasty bar mid day is like a treat and an added 20-30g of protein in just a few bites #protein #aminoacids #eatmoreprotein #howtoincreaseprotein #trackyourmacros #trackyourprotein #diettips #nutritionhack

To help you lower or maintain your cholesterol levels we want to share this great recipe for a Heart-Healthy Box Lunch: Quinoa Salad Looking for a delicious and cholesterol-friendly lunch idea? Try this nutritious Quinoa Salad! Packed with fiber, protein, and healthy fats, it’s perfect for keeping your heart in top shape. Ingredients: - 1 cup quinoa, rinsed - 2 cups water - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper, diced - 1/4 cup red onion, finely chopped - 1/4 cup fresh parsley, chopped - 1/4 cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - Juice of 1 lemon - Salt and pepper to taste   Instructions: 1. In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender. Let it cool. 2. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine. 4. Sprinkle feta cheese on top if using. 5. Pack in your lunch box and enjoy a heart-healthy meal at work!   #HeartHealth #HealthyEating #CholesterolFriendly #LunchBoxIdeas #Wellness #Nutrition

High-Protein Quinoa Crunch Bites! 🍫 🍓 Late-night cravings are all too common and relatable, but they don’t have to feel like your kryptonite... My quinoa-chocolate bites recipe is a high-protein, nutrient-packed sweet treat that will satisfy your cravings and help you stay consistent with your diet. If you want to improve your nutrition and receive personalized guidance, schedule a free consultation with me NOW via the link in my bio. ✨ Quinoa-Chocolate Bites 😋 Ingredients: - 1/3 cup white uncooked quinoa - 3 ounces Hu brand Chocolate Bar (must be this brand to ensure health benefits) - 2-3 tbsp protein powder - 1 tsp coconut oil - 2 large strawberries, sliced Method: 1. Dry toast the quinoa over medium heat in a pan, stirring constantly until it turns golden brown and starts to pop. 2. Remove from heat. 3. Melt the chocolate and coconut oil in a small bowl (I used the microwave) and stir in the protein powder and toasted quinoa until smooth. 4. Scoop about a tablespoon of the mixture onto a lined baking sheet or tray and press a strawberry slice into the center. 5. Place in the freezer for 30 minutes until frozen, then ENJOY! 🫶 #healthysnack #healthysnacking #proteinsnack #nobake #deliciousandhealthy

𝐑𝐄𝐂𝐈𝐏𝐄 𝐀𝐋𝐄𝐑𝐓! 𝐁𝐀𝐍𝐀𝐍𝐀 🍌 𝐀𝐍𝐃 𝐖𝐀𝐋𝐍𝐔𝐓 𝐋𝐎𝐀𝐅 🍞 This would be an ideal post-workout #snack as it has a moderate amount of carbs AND protein! Ensuring you fuel your body after working out will help to speed up recovery so you can maintain your training each day! To increase the protein content, you could try adding 1/2 cup cottage cheese, yogurt, or protein to the recipe (or spreading it on top with peanut butter and strawberries). Serves - 6 to 8 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: 2 cups self-raising flour 1/4 cup coconut sugar (or brown sugar) or the equivalent of stevia 1/2 cup walnuts, chopped 1/3 cup dates (optional) 1 tsp bicarb soda 2 eggs, lightly whisked 1 cup low-fat milk (or almond for dairy free) 2 large bananas, mashed 1 tsp vanilla extract 1/2 teaspoon ground cinnamon 𝐌𝐞𝐭𝐡𝐨𝐝: 1. Preheat the oven to 180 degrees. Line the base and sides of a 6cm deep, 20 x 10cm loaf pan with non-stick baking paper. 2. Sift the flour into a large bowl. Add the sugar, cinnamon walnuts, and bicarb soda. Stir to combine. 3. Add the egg, vanilla, dates, milk, and banana, and gently fold until well combined. Spoon the mixture into the lined pan. 4. Bake in the oven for 45 minutes or until a skew inserted comes out clean. 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐩𝐞𝐫 𝐬𝐞𝐫𝐯𝐞 Calories: 240 cals, Carbs: 40g, Protein: 7g, Fat: 6g #recipeoftheday #healthyeating #postworkout #snacks #lincnutrition

"McDonald's Showdown: McDouble vs McChicken Extra Value Meal - A Comprehensive Comparison of Flavor, Nutrition, and Value" The McDouble and McChicken Extra Value Meals are two popular options from McDonald's. The McDouble features a double beef patty with cheese, pickles, onions, and mustard or ketchup on a sesame seed bun. The McChicken, on the other hand, consists of a crispy chicken filet seasoned with herbs and spices, topped with lettuce, pickles, and mayonnaise on a toasted bun. Both meals come with fries and a drink. The McDouble is a classic burger choice, while the McChicken offers a chicken alternative. Nutritionally, the McDouble has slightly more calories and fat due to the double beef patties, while the McChicken has more protein from the chicken. Both meals are popular choices for a quick, affordable meal at McDonald's. 1. #McDouble 2. #McChicken 3. #McDonalds 4. #ExtraValueMeal 5. #NutritionalInformation 6. #Calories 7. #Protein 8. #Carbohydrates 9. #FatContent 10. #Sodium 11. #Ingredients 12. #Comparison 13. #Taste 14. #Price 15. #MenuItems 16. #FastFood 17. #BurgerVsChickenSandwich 18. #McDonaldsMcDoubleNutrition 19. #McDonaldsMcChickenNutrition 20. #McDonaldsExtraValueMealComponents

🥗 Recipe for a Fibre-Rich Meal: Quinoa Salad with Chickpeas and Veggies 🥗 Boost your gut health with this delicious and fibre-packed quinoa salad! Ingredients: 1 cup quinoa, cooked 1 can chickpeas, rinsed and drained 1 cucumber, diced 1 bell pepper, diced (capsicum) 1 cup cherry tomatoes, halved 1/4 cup red onion, finely chopped 1/4 cup fresh parsley, chopped 2 tbsp tahini 1 tbsp lemon juice Salt and pepper to taste Instructions: In a large bowl, combine quinoa, chickpeas, cucumber, bell pepper, cherry tomatoes, red onion, and parsley. In a small bowl, whisk together tahini, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine. Serve immediately or refrigerate for a few hours to let the flavours meld. This salad is not only delicious but also packed with fibre to support a healthy gut microbiome. #HealthyRecipe #FibreRich #GutHealth #WholeFoods #Nutrition

Recipe 1: Banana Peanut Butter & Oatmeal Bowl Perfect for a satisfying breakfast or a power-packed snack. Packed with protein, fiber, and healthy fats to keep you energized. Ingredients: 1/2 cup rolled oats 1 cup unsweetened almond milk (or milk of your choice) 1/2 banana, sliced 1 tablespoon natural peanut butter Chia seeds (optional) Honey (optional) Instructions: In a bowl, combine oats and almond milk. Microwave for 1-2 minutes, or until cooked through. Top with sliced banana, peanut butter, and your favorite toppings (chia seeds, honey, etc.). Recipe 2: Salad with Asparagus A light and refreshing meal bursting with vitamins and minerals. Great for lunch or a healthy dinner option. Ingredients: Mixed greens of your choice 1 bunch asparagus, roasted or grilled 1/4 cup cherry tomatoes, halved 1/4 cup crumbled feta cheese Olive oil Balsamic vinegar Salt and pepper to taste Instructions: Roast or grill asparagus until tender-crisp. In a bowl, combine mixed greens, cherry tomatoes, feta cheese, and roasted asparagus. Drizzle with olive oil, balsamic vinegar, salt, and pepper to taste. Make it a habit! Dr. Sehar Taskeen recommends incorporating these quick and healthy recipes into your routine for a well-balanced diet. #DnSeharTaskeen #HealthyRecipes #QuickMeals #Breakfast #Lunch #Dinner #Salad #Oatmeal #PeanutButter #Asparagus #Nutrition #Wellness P.S. Share this post with your friends and family who are looking for easy and delicious ways to eat healthy!

10 long weekend nutritious tips! let’s go! ⬇️ 1. prioritize protein, aim to get a good high-quality serving of protein on your plate & build your meal from there 🍽️ 2. keep it in check with condiments - hot sauces & mustards are great low cal options to flavour your 🍔🌭 3. read the labels & ingredient lists of salad dressings & bbq sauces 🥗🥩 opting for lower sugar options 4. boost in some fermented goodness 🫶🏼 with pickles, pickled onions, sauerkraut, kimchi… 5. embrace all the delicious seasonal produce available right now! 🫐🍒🫛🌽 6. sloooow down as you eat. chew your bites more, set the utensils down a couple times, take small sips of water 😌 7. explore the mocktail options available & low/zero sugar hydration 💦 choices like Cwench Hydration 8. engage in some fun, carefree movement - summer activities are the best! ⛳️🏊♀️ 9. take tons of pics - make mems. 📸❤️ 10. & lastly, follow this account Aspire Nutrition Club for more balanced, healthy tips this summer! ☀️☀️ #augustlongweekend #summer2024 #nutrition #nutritiontips #wellness #healthylifestyle

Strawberry Peanut Butter Overnight Oats 😋⬇️ This high-protein recipe takes away all your sweet cravings, nourishes your body, and is effortless to bring on the go during your crazy mornings. More often than not, my nutrition clients question if this recipe is even healthy because they feel guilty for enjoying it as much as they are. 😉 Ingredients: - 1/2 cup old-fashioned oats - 1/2 cup almond milk - 3/4 tbsp chia seeds - Dash of agave - 1 scoop protein powder (preferably plant-based) - 2 tbsp Peanut butter - Sliced strawberries (2) Method: 1. Combine the almond milk, chia seeds, peanut butter, protein powder, and agave in an airtight jar and stir together. Peanut butter does not need to be completely mixed. 2. Add oats and stir a bit more. 3. Tighten the lid securely and place in the refrigerator overnight. 4. In the morning, top with freshly sliced strawberries. ENJOY! 💚 If you are looking for more nutritional guidance, on-the-go healthy recipes, and want to achieve a healthier lifestyle without taking extreme measures, schedule a free consultation with me. We will identify strategies, recipes, and tips that will change your overall lifestyle. 🚀 #healthyeating #nutritiousrecipes #breakfastideas #mealprep #healthylifestyle #plantbased #easyrecipes #onthego #proteinpacked #deliciousfood #healthyhabits