Healthy Eating - Foods with High Protein.

I eat everything that comes out of the kitchen and expect that it would result in weight reduction and an increase in my muscles. Everyone knows that eating healthy has mental and physical benefits. I have never tried to follow a diet because of the fear of not keeping up. I wanted to change this eating habit and my desire is to build muscle by eating healthy food.  This article lists the foods that have high protein value and athletes can pick and choose the food based on their liking to build muscle.

Just working out in a gym will not help in adding muscle. Increase in intake of protein, which aids in building muscles. On an average we have to consume approximately 1g to 1.5g of protein per pound of their body weight (i.e.) if a person weight 100 pounds he needs to have approximately 100g to 150g to protein to gain muscle. This intake of protein has to be spread across five to six meals.

Greek Yogurt: 23g per 8 oz. serving  Cottage Cheese: 14g per 1/2 cup serving  Swiss Cheese: 8g per 1 oz. serving  Milk: 8 g per 1 cup serving  Whey Protein: 24 g per scoop, on average  Steak: 23 g per 3 oz. serving  Ground Beef (95% lean): 18 g per 3 oz. serving  Pork chops (boneless): 26 g per 3 oz. serving  Chicken/Turkey Breast (boneless and skinless): 24 g per 3 oz. serving
Yellow fin Tuna: 25 g per 3 oz. serving  Halibut: 23 g per 3 oz. serving  Octopus: 25 g per 3 oz. serving  Sockeye Salmon: 23 g per 3 oz. serving  Tilapia: 21 g per 3 oz. serving  Anchovies: 24 g per 3 oz. serving  Corned Beef: 24 g per 3 oz. serving  Light Tuna: 22 g per 3 oz. serving  Chicken/Sardines: 21 g per 3 oz. serving  Navy Beans:20 g per 1 cup serving  Dried Lentils: 13 g per 1/4 cup serving
Roast Beef: 18 g per 3 oz. serving  Canadian Bacon: 15 g per 3 oz. serving  Chorizo: 21 g per 3 oz. serving  Pepperoni: 18 g per 3 oz. serving  Roasted Turkey Breast: 18 g per 3 oz. serving  Jerky: 13 g per 1 oz. serving  Smoothie Drinks: 16 g per 1 cup serving  Green Peas: 7 g per 1 cup serving  Tofu: 12 g per 3 oz. serving  Eggs: 6 g per 1 large egg
Edamame: 8 g per 1/2 cup serving  Frozen Greek Yogurt: 6 g per 1/2 cup serving  Soba Noodles: 12 g per 3 oz. serving  Quinoa: 8 g per 1 cup serving  Peanut Butter: 8 g per 2 tbsp serving  Mixed Nuts: 6 g per 2 oz. serving

Right Place to Workout

Anyone who is reading this might ask who am I? Why am I writing about Cross Fit. I am a normal person who wanted to become fit, play, stay and eat healthy and actively take part in family activities and for that reason tried my hand out running, gym, work out at home plus other methods of trying to eat healthy. While running and jogging did help me lose weight, I made some irreparable damage to my knees in that process. The impact of running on knees is tremendous and I am going to feel the effects for my rest of my life. I joined a gym as a New Year resolution and it lasted for a week. I went for a personal training session and the amount of work that I did made me vomit and that was the last day I went to the gym.


I started to workout at home and was good but I didn’t have the tools or the instructions. I used to watch youtube and do the exercises but I couldn’t keep up with the routine. I got lethargic, lazy and most of the time I put away the routines because there is no one to push me or encourage me. I did see the results a little bit but I was not satisfied. In that retrospect I am somebody who is confused and didn’t know what to do to improve my situation.

I have heard about Cross Fit from my friends and hearing them go gaga about it just made me go averse about it. I never thought that one day I would end up in a Cross Fit Gym they call it a Box. I found a groupon for a Box near my home and to my amusement when I called them they had an “On Ramp” sessions starting that day. Honestly I wasn’t sure what “On Ramp” was and wasn’t sure if I wanted to do it. I am terrified by the thought that guys and girls with six packs and huge biceps, seeing them makes me feel insecure.

I was skeptical but gathered my guts and showed up at the Box. To my surprise there was no one walking around in their bare bodies, showing of how big their big muscles are, that in itself was a victory for me and made me to jump up in the air of finding the right place to work out. The coaches were awesome and not intimidating, which was an additional bonus. I am glad I found a good place to work out.

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