Nutritionist Steven Brown reveals swimple protein swaps. The market for protein bars and shakes has never been bigger in Britain, as more and more women try to achieve toned abs like those flaunted by the likes of supermodel Karlie Kloss. But rather than shelling out on costly supplements to help you build muscle tone, many nutritionists believe it is better to boost your protein intake by incorporating natural sources into your diet. FEMAIL has come up with a list of easy swaps you can start trying today, with the help of Steven Brown, a nutritionist and NHS health trainer from Newcastle. Scroll down for video The market for sports supplements is growing ever bigger in the UK, with many women trying to achieve the toned abs of supermodels like Karlie Kloss (seen jogging in New York in 2. Nutritionist Steven Brown recommends swapping rice, left, for quinoa, right, as this triples the amount of protein per serving. He told Mail. Online: 'Getting protein into your diet is not all about eating meat and meat products.'There are a number of other excellent sources that are also high in other nutrients.'So why not try some of these simple swaps and see how you get on? Parents Forced to Say Goodbye to Terminally Ill 10-Month-Old Baby as Courts Decide to Take Him Off Life Support. Official Kirstie Alley Website: Subscribe to the newsletter. Learn how to lose weight with Kirstie's Organic Liaison Weight loss program and diet plan, featuring the. PEANUT BUTTER FOR JAMNut butters are an excellent source of protein, giving you an incentive to enjoy an extra generous helping on your morning toast. Steven said: 'While many will immediately think of peanut butter, there are many more options to choose from now, such as spreads made from cashews and almonds.'GREEK YOGHURT FOR STANDARD YOGHURT This contains around twice as much protein as standard yoghurt, with a typical 2. Greek yoghurt is delicious served with honey or mixed with fruit such as raspberries and blueberries. Greek yoghurt, right, contains around twice as much protein as standard yoghurt, left, with a typical 2. Steven said: 'Eggs are one of nature's most perfect foods and a wonderful source of easily accessible, high quality protein.' He recommends having eggs for breakfast instead of cereal. EGGS FOR BREAKFAST CEREALSteven said: 'Eggs are one of nature's most perfect foods and a wonderful source of easily accessible, high quality protein. QUINOA FOR RICENutritionist Steven Brown said: 'We tend to think of grains as being carbohydrates, but some are also protein sources. This will triple your intake per serving.' SOFT CHEESE FOR BUTTERThis is delicious on warm toast, and melts at the base like butter. Steven said: 'Snacks like hummus, Greek yoghurt, etc. Do watch out though as some protein bars are high in sugars and fat.'KALE FOR CABBAGE Cabbage has 1. ![]() Kale also contains more iron than the equivalent weight of steak, and more calcium than milk. Steven said: 'Edamame is an interesting snack but also a great source of protein'. Trying swapping crisps, left, for the beans as they are both high in protein and low in calories. PEAS FOR CARROTS You will get five times as much protein in a portion of green peas than you will in carrots. In 1. 00g of peas there is 5g worth of protein - not bad for an everyday vegetable side dish! BROCCOLI FOR LEEKS There is almost double the amount of protein in a serving of broccoli than leeks. ![]() ![]() That is 2. 8g per 1. A more modest difference than some of the other swaps we have documented, but significant nonetheless. How to protein boost your salad'Although you may think of a salad as being just leafy vegetables, making sure a serving contains a source of protein is relatively easy,' said Steven Brown.'Try adding 1. Or, if you don’t eat meat or seafood then adding the same amount of chickpeas or beans could add another 1. Steven believes you should also see dishes like salad as an opportunity for boosting your protein intake by adding ingredients like chicken, tuna or cheese. Beth Chapman, wife of Dog “The Bounty Hunter” Chapman, was photographed in a bikini in Hawaii recently, and something looked a little bit peculiar about her.Leaked Files Show How the CIA Can Hack Your Router to Spy on You. The CIA has had the ability to turn routers and network access points into surveillance devices for years, according to secret documents published by Wiki. Leaks on Thursday. In the latest installment of its Vault 7 series of leaks, Wiki. Leaks has disclosed an alleged CIA program known as Cherry. Blossom. The purpose of the initiative is to replace a router’s firmware with a CIA- modified version known as Fly. Trap. In some cases, Wiki. Leaks says, physical access to the device may not even be necessary. The potential applications of this toolkit are harrowing. With control over their router, a remote observer could monitor the target’s local network and internet traffic and inject malicious malware for a variety of purposes—injecting keyloggers to collect passwords or seizing control of a device’s camera and microphone, for example. Further, Cherry. Blossom would allow the CIA to detect when a person is using their home network and divert the user’s traffic through predetermined servers. Most of the router listed in the leak are older models, indicating that the documents themselves may be somewhat outdated, though there are undoubtedly plenty of targets still using the affected devices. One document, which is not dated, lists over 2. Wi. Fi devices allegedly susceptible to the Cherry. Blossom program. Once Fly. Trap is deployed successfully, agents are able to monitor the target using a web- based platform called Cherry. Web, the documents say. The command- and- control server that receives the data collected by Fly. Trap is codenamed Cherry. One of the biggest engineering challenges of building a towering skyscraper isn’t keeping the structure from falling over, it’s moving all the people around. All rights reserved. Use of this site constitutes acceptance of our User Agreement (effective 1/2/2016) and Privacy Policy (effective 1/2/2016). Chewing gum can burn a few calories and keep you from mindlessly grazing, especially when you're cooking, says Kristin McGee, a New York City yoga and Pilates instructor. We know plenty of working moms who are superstars both on the job and the home front. So we were discouraged to see a new study in the journal Child Development that. Restaurants Your survival guide to eating out and staying slim; Fitness Uncover your six-pack with our exercise guides and meal plans; Groceries Insider tricks for. He told MailOnline: 'Getting protein into your diet is not all about eating meat and meat products. Live a healthier life with TODAY’s health tips and find the latest news for personal wellness, fitness, diet and relationships. ![]() Tree. The Cherry. Blossom disclosure is part of an ongoing Wiki. Leaks series titled Vault 7 which began on March 7 with the leaking of weaponized 0- day exploits used by the CIA in targeting a wide range of US and foreign products, including i. Phones, Android devices, and Samsung TVs. The CIA did not immediately respond to a request for comment. ![]() ![]() ![]() ![]()
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