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Dianna Saa
Finish Fit boot camp has demonstrated to me that I am VERY capable of pushing my body to its limits. Prior to starting the class I was nervous because it had been a really long time since I had been physically active. With Finish Fit I am now 5 pounds away from my pre-baby weight, something I had been trying to lose for two years! Thanks Lauren, Brett and Armen for helping me lose 10 pounds in four weeks!

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David Binns
My name is David Binns. I began working out three years ago and while I was able to lose weight, I still lacked tone. I began lifting but only showed very small results after a year. Since I have started training with Armen, I have gained about 8 lbs of muscle in a short 3 months. I have more energy, better stamina, and my workout regimen has improved as well to be more rounded. These are things that I tried to do myself by reading books on the subject but that I am now convinced only comes with years experience and an extended education in training. These are both things that Armen possesses and has used to guide me to very favorable results. Using his advice I have improved my diet, and focused on foods that help burn fat and build muscle. My workouts have reached new levels with him pushing me to attain the best results. Armen has also helped me to create a workout schedule for the whole week, not just at personal training. I would recommend personal training to anyone who wants fast results that last.

This Month In Diet
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Health and Fitness News

Picking Your Protein from the Ground

Where to find protein when meat isn’t on the menu.

Protein and meat are almost synonymous. For years, people have turned to meat, poultry, fish, eggs, and milk for their daily dose of protein, and for good reason. Animal-based foods are typically high in this essential macronutrient. These days, more and more people are cutting back on the amount of meat they consume. Whether for health, environmental, or ethical concerns, plant-based diets are becoming more popular.

The good news is that meat isn’t the only way to get your fill of protein. If you’re looking for plant-based sources of protein, look no further. Here are six great options to try.

1: Soy Products

Soybeans contain all nine essential amino acids, making them a complete protein. For this reason, vegans and vegetarians often turn to soy products for their protein. With 16 grams of protein per serving, tempeh is made from fermented soybeans and can be made with whole grains, flavorings, or beans. It comes in a cake form and is also high in fiber and probiotics.

Tofu is another soy product. Coming from condensed soy milk, tofu offers 10 grams of protein per serving, and each serving comes in firm blocks. One of the best-known meat substitutes, tofu readily takes the flavor of whatever food it’s made with.

Edamame are immature soybeans often still in the seed pod, which is also edible. Typically eaten as a snack or added to salads, soups, or noodle dishes, edamame beans contain more than 8 grams of protein per serving.

2: Legumes

A legume especially high in protein is the chickpea. Also known as garbanzo beans, Bengal grams, and Egyptian peas, chickpeas contain more than 7 grams of protein per serving. And they’re versatile. Chickpeas can be mashed and made into hummus or left whole and added to salads, stews, or curries.
Peanuts are another legume rich in protein, with more than 20 grams in half a cup. Eat your peanuts plain or as peanut butter spread on bread or crackers or added to your smoothie.

Also rich in fiber, iron, and potassium, lentils are another legume known for high protein content. With almost 9 grams of protein per serving, lentils are a great addition to salads, rice dishes, curries, soups, and stews.

3: Quinoa

A whole grain with a whole lot of protein is quinoa. It’s also one of the few complete plant-based protein sources. A single cup of cooked quinoa provides 8 grams of protein. As an added perk, it’s filled with fiber and essential vitamins and minerals. Quinoa is a versatile dish that can be used in place of rice, eaten as the main dish, enjoyed as a breakfast grain, or added to baked goods, salads, burgers, tacos, or soups.

4: Seitan

Boasting 21 grams of protein per serving, seitan is another plant-based protein. Also known as wheat meat, wheat gluten, or wheat protein, seitan is taken from wheat gluten and spices. So if you have a gluten intolerance or celiac disease, don’t eat it. Seitan has the consistency of meat, making it a common meat substitute in recipes.

5: Spirulina

Algae is probably not on your grocery list, but you should make an exception for spirulina. Because 2 tablespoons of this blue-green algae contains 8 grams of protein. That’s almost as much protein as eggs have! With a bitter taste, many people don’t like spirulina on its own. Instead, they add spirulina powder to smoothies, yogurt, or juice.

6: Seeds

Chia and hemp seeds are both considered complete sources of protein with all nine amino acids. Two tablespoons of chia seeds contain 2 grams of protein and one tablespoon of hemp seeds contain 5 grams of protein. Add them to smoothies or sprinkle them on yogurt for an instant protein boost.

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