Try this healthy drink out.  Lots of heat to help your metabolism and the protein you need to build muscle.

1 cup tomato juice

1 scoop protein powder

1 habanero pepper

Mix all in a blender and enjoy!

Restaurant chefs are great at creating menu items that have delicious sounding appetizers and entrees.  The problem is that these meals can sound fairly healthy but actually are very high in fat and calories.

Order proteins that are described as grilled, broiled, or poached.  Avoid anything that is breaded, crispy, pan fried, or crusted.  These mean that it has been fried in some way.

Ask for your sauces on the side that way you can get the taste without having your food swimming in it.  Avoid sauces that are described as creamy or buttery because they will be very high in fat and calories.

Stick with the steamed veggies when you can over heavy starches.

Let’s take a look at some of the biggest mistakes that you can make when it comes to overeating at restaurants.

1. The Bread Basket- An average dinner roll can have anywhere from 100-200 calories, and that is before you add any butter.  Do yourself a favor and ask the server to remove the bread from the table.
2. Sweetened Drinks- Sweet tea, punches, and sodas can add hundreds of calories to your meal.  Stick to unsweet tea or water.
3. Dessert- If you are craving something sweet after dinner, wait until you get home where you can control the content and portions.  Restaurant desserts are a disaster- with at least 300 calories

So just think if you have only one dinner roll, one soda, and one dessert, you would have added 600 calories in addition to the rest of your meal.  Wow!

Some people are prone to exertion headaches that kick in shortly after vigorous activity.  Although there may be multiple causes, an exertion headache is triggered by sudden dilation in blood vessels.  You can reduce your chance of having a workout headache by warming up properly and staying well hydrated and well fueled and getting a good night’s sleep every eventing.  Of course, if you get an exertion headache for the first time or a headache that feels worse than you’ve ever experienced, call your physician immediately.

A review of literature written by researchers from Maastricht University in the Netherlands concluded that high protein meals or diets deriving 20-30% of energy from protein suppressed hunger and promoted the feeling of fullness.  Casein and soy protein prevent hunger better than other forms.  Protein was particularly effective for weight maintenance when people were allowed to eat as much high protein food as they wanted.  High dietary protein intake helps maintain muscle mass while promoting fat loss.

Take a look at my earlier blog post where we take a look into the different types of protein and how to choose the best types for your fitness goals.