31 Healthy and Portable High-Protein Snacks

Whether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 of our favorite protein-packed snacks!

1. Cottage-Style Fruit
Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods! Bananas, mixed berries, and melon are a few Greatist favorites.

2. Beef or Turkey Jerky
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein! This chewy snack is also super portable and keeps fresh for months when packed properly. 

3. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds andpistachios. They're higher in protein than their nutty peers.

4. Pumpkin Seeds
Those orange gourds aren’t just for Halloween. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making it the perfect pre-workout snack!

5. Hard-Boiled Eggs
Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Nut Butter Boat
Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.

7. Deli Rollup
Top 2 slices of deli meat (turkey, chicken, or roast beef work great) with 1 slice of cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

8. Mini Bean-and-Cheese Quesadilla
It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.

9. Shake It Up
When it comes to protein shakes, the combinations are endless, and one scoop can go a long way! Our favorites? The "Protein Creamsicle:" 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth. (Thanks @JCDFitness!). And also the "Star-buffs Shake:" 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended.

10. KIND Bar
We're not huge supporters of prepackaged bars, but we make an exception for KIND bars. Their classic varieties are a great source of protein thanks to their all-nut base (with around 5 grams per bar), but for an even higher dose of the good stuff, try KIND Plus varieties.

11. Chunky Monkey Shake
It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of chocolate milk with 1 cup of ice for a protein-packed pick-me-up.

12. Easy Oatmeal Raisin Cookies
Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

13. Tofu Sticks
This soybean-based protein bomb isn’t just for stir-fry. When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food—especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.

14. Edamame Poppers
The only thing more fun than how much protein you can get from a serving of edamame (one cup offers about 17 grams of protein!) is getting to eat these little beans out of their bright green pods. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

15. Hummus Dippers
How’s this for an unconventional use of a travel coffee mug? Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

16. Soy Milk Smoothie
Time to take a break from the moo-juice. While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in other categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).

17. Portable Cheese Platter
Who doesn't love a classy cheese plate? Make yourself a mini plate with a cheese stick (or 2 slices of cheese), 2 whole-grain crackers, and a few roasted almonds.

18. Banana Nutter
Few pairings are more comforting than a classic peanut butter with banana. Simply top a rice cake (brown rice for extra fiber points!) or whole-grain toast with 2 tablespoons of your favorite nut butter and half a sliced banana. Sprinkle with cinnamon for some extra healthy benefits!

19. Silver Dollar Protein Pancakes
Mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.

20. Chocolate Milk
No, we're not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

21. “Get Greek” Berry Parfait
Imagine sitting on a Greek isle with this snack in hand. Top 1/2 cup plain Greek yogurt with 1/2 cup fresh berries and 1 tablespoon sliced roasted almonds. Now soak in that (imaginary) view and enjoy.

22. Almond Butter Toast Sticks
Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

23. A Little Lentil
We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.

24. Grape-and-Cheese Sticks
Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

25. Perfect Little Parfait
Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

26. Mini Black-Bean Mash Taco
When it’s time to get spicy, try this easy snack fix. Heat 1/2 cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) flour tortilla. Store in a small Tupperware container for easy transport.

27. Gobble, Gobble
Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination is protein-packed!

28. Protein Bar
This one might sound obvious, but hear us out: It’s all about finding the right bar. That means one that isn't weighed down with not-so-good extras like sugar and unpronounceable ingredients (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein and low-carb bars; meal replacement and energy bars; etc.

29. Overnight Choco-Oats
This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!

30. Recovery Rice Crispies
News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats—Recovery Rice Crispies—from trainer Rog Law.

31. Blueberry Flax Microwave Muffins
Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

Air pollution boosts lung, heart risks: studies

Air pollution boosts lung, heart risks: studies

Air pollution boosts lung, heart risks: studies  
PARIS: Long-term exposure to particulate air pollution boosts the risk of lung cancer, even at concentrations below the legal maximum, said a European study published on Wednesday. A separate report said short-term surge in these particles or other gas pollutants in the air also increases the risk of heart failure. European epidemiologists said they had found an unmistakeable link between lung cancer and localised air pollution by particulate matter. The evidence comes from 17 high-quality investigations carried out among 312,000 people in nine European countries, according to the paper in The Lancet Oncology. These earlier studies, which had already been published, were based on reliable records of the health and lifestyle of 2,095 people who died from lung cancer during an average 13-year monitoring period. The team sourced environmental data around the individuals' home addresses, then calculated their exposure to levels of particulate matter -- the gritty residual pollution from fossil-fuel-burning power stations, cars and factories. Particulate matter falls into two categories: PM2.5, meaning particles measuring no more than 2.5 micrometres, 30 times smaller than a human hair, and the slightly coarser variant, PM10. Current EU air quality standards limit PM10 exposure to a yearly average of 40 microgrammes per cubic metre, and PM2.5 exposure to 25 microgrammes per cubic metre per year. The UN's World Health Organisation (WHO) has guidelines recommending that annual exposure be limited to 20 microgrammes per cubic metre for PM10 and 10 microgrammes per cubic metre for PM2.5 Unexpectedly, the new study found a cancer risk at every level, and confirmed that the higher the level, the greater the risk. The results took account of smoking, diet and occupation -- which can skew the risk picture. "We found no threshold below which there was no risk," said Ole Raaschou-Nielsen from the Danish Cancer Society Research Centre in Copenhagen. "The more the worse, the less the better." Every increase of five microgrammes per cubic metre of PM2.5 drove the risk of lung cancer up by 18 percent. And every increase of 10 microgrammes per cubic metre of PM10 boosted risk by 22 percent, including for adenocarcinoma, a type of lung cancer associated with non-smokers. In an independent comment, Jon Ayres, a professor of environmental and respiratory medicine at the Institute of Occupational and Environmental Medicine in Birmingham, central England, praised the design and scope of the study. "There is now no doubt that fine particles are a cause of lung cancer," he told the Science Media Centre in London. In a separate study in The Lancet, scientists at the University of Edinburgh in Scotland carried out a meta-analysis of 35 studies in 12 countries. It looked at PM2.5, PM10 and four air pollutants: carbon monoxide, sulphur dioxide, nitrogen dioxide and ozone. They found that even a brief spike in exposure -- the kind that happens when a city calls a smog alert -- caused the risk of hospitalisation or death from heart failure to rise by two or three percentage points. The only exception was ozone, a well-known respiratory irritant at the ground level. Modelling the situation for the United States, the study suggests that if the average PM2.5 were reduced by 3.9 microgrammes per cubic metre, nearly 8,000 heart-failure hospitalisations would be averted each year and the country would save a third of a billion dollars annually.

The Hard Choice: Is Beer or Cider Better?

Beer has long held the place of America’s most beloved alcoholic beverage. But for an increasing number of Americans, hard apple cider is becoming the drink of choice. So what’s so special about the drink’s sweet composition and potential health benefits, and how do they compare to the benefits of beer? We dove into the bottle to find out.

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What’s the Deal?

A staple in Britain before the Norman invasion, hard cider is now consumed across the globe (though the British continue to consume nearly half of all cider produced worldwide). Cider’s popularity in the United States waned after the 19^th century introduction of German lagers, and declined further after Prohibition, but recently cider is making a comeback stateside. From festivals such as Pour the Core and New York Cider Week, to the growth of domestic brands like Boston Beer Company’s popular Angry Orchard, the US cider market is predicted to grow 65 percent between 2011 and 2016. The resurgence of cider prompts many to compare the beverage’s composition and potential health benefits to those of beer — especially as it’s increasingly popular as a gluten-free option for beer lovers who, well, can’t drink beer. But in terms of health benefits (and flavor) each drink is unique and it can vary greatly from bottle to bottle. Here’s how they’re different:

Ingredients

Hard cider and beer differ dramatically in their composition. Hard cider is made from a combination of yeast and apples — a superfood that provides vitamin C and antioxidants to protect the heart and reduce the risk of diabetes and asthma [1]. Since most beers are free of fruit juice, their nutritional value looks different from that of cider: Beer’s composition of yeast, hops, barley, and other grains yield a variety of different antioxidants and nutrients. Beer contains more protein and vitamin B than wine or cider, and packs a good dose of potassium, too [2].  Some beers may provide 10 percent of the total daily intake of folate, which is a necessary component of red blood cell formation and growth.

Health Benefits

The moderate consumption of alcohol (that’s one drink per day for women, and two for men) does have a number of potential health boons. Scientists have studied the health benefits of alcoholic beverages such as beer, wine, and spirits since the turn of the century for their ability to lower the risk of heart disease, cognitive decline, and dementia [3]. However, the other nutrients found in beer and ciders play an important role in the healthiness of the beverages, too.
One study examining the antioxidant content of fruit juices, hard cider, and teas concluded that hard cider has the potential to contain as many antioxidants as wine. (However, within the study, the servings of cider evaluated were inexplicably larger than other drinks being tested, which may account for the large range of antioxidants attributed to hard cider.) These antioxidants (polyphenols, to be exact) have been linked to protecting against certain types of cancers, cardiovascular diseases, and neurodegenerative diseases [4]. A study by the University of Glasgow compared two varieties of ciders using the same method of fermentation and production and found a huge range of polyphenol concentration, making it clear that the levels of polyphenols can vary significantly depending on the apple variety used [5].
In the beer-making process, naturally occurring polyphenols (usually found in hops and malt) are often removed by the brewer as they can cause beer to appear cloudy. This usually decreases the total polyphenol content, which means the astringency (the puckering feeling) found in ciders and red wines, is noticeably absent from beer. Compared to cider, beer falls behind in polyphenol concentration.  However, a study by Oregon State University found that hops often contain flavonoids (a type of polyphenol compound), which provide antioxidant protection to cells [6] [7] [8].  Beer’s health benefits extend to the heart, too: Italian researchers have found that the moderate consumption of beer reduces the risk of heart disease by 31 percent.

Sugar Content

The amount of sugar per bottle is a major difference between beer and hard cider. Beer is sugar-free, and sugar is typically only added in small quantities by brewers to balance sourness. Cider, however, can be quite high in sugar. Of the most popular brands of hard cider stateside there is a wide range of sugar content — ranging from Crispin’s 15g (three teaspoons) of sugar per serving, to Angry Orchard-Crisp Apple’s 23 grams of sugar (7 teaspoons of sugar). The varying sugar content of hard cider is a result of the fermentation process: Sweeter ciders are slowly fermented and repeatedly racked (moved to new containers) to strain the yeast that feeds on the cider’s natural sugars. Dryer ciders (meaning they contain less sugar) allow the yeast to consume the majority of cider’s natural sugars and result in a less sweet drink with a higher alcohol content (now we’re talkin’). Comparatively, the calories found in a bottle of beer or hard cider remain pretty similar, but ciders are typically higher in carbohydrates due to the higher levels of sugar. Few varieties have "lite" options, so on average ciders will be slightly higher in calories and carbohydrates.

Your Action Plan

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When weighing your healthier happy hour options, it’s really a tossup between beer and hard cider. The antioxidant content of cider varies by apple type, and if a polyphenol-poor variety is used, you’ll ultimately need to drink more to reap its potential health benefits (spoiler alert: the extra calories and inevitable hangover are not worth the dose of antioxidants). Although beer is low in polyphenols, its nutritional value is bolstered by high levels of vitamin B, potassium, and folate.
Both beer and cider are calorie-rich drinks, with respectively high levels of carbohydrates. For any alcoholic drink to really be healthy, moderation is the name of the game. One bottle of a healthier beer, a lower-sugar cider, or a glass of wine can provide a good dose of antioxidants — so learn to savor just one drink.
If beer and wine aren’t your thing, consider a calorie-cutting cocktail from mojitos to lemondrops, or consult the Greatist guide, How to Choose the Healthiest, Beer, Wine, and Cocktails.

Smoking bans, tax could save 9 million Indians: study

Smoking bans, tax could save 9 million Indians: study

Smoking bans, tax could save 9 million Indians: study WASHINGTON: Banning smoking in the workplace and levying a tobacco tax could prevent more than nine million deaths from cardiovascular disease in India over the next decade, according to a US study. In India, smoking is blamed for the deaths of one in five men, and one in three people report being exposed to smoking in the workplace. Deaths from cardiovascular disease linked to tobacco use there are projected to climb 12 percent over the next decade. As questions persist over how effective anti-smoking measures may be in low and middle income countries, a team of scientists based in the United States, Britain and India made a mathematical model to compare suggested measures to reduce future heart attack and stroke deaths from 2013 to 2022. They found that smoke-free laws and increased tobacco taxes were the single two most effective measures, according to the study in PLoS Medicine on Tuesday. These two measures alone would reduce heart attack deaths by six million and stroke deaths by 3.7 million, for a total of 9.7 million, over the next decade, the paper said. The study compared five different tobacco control measures: smoke-free legislation, tobacco taxation, provision of brief cessation advice by health care providers, mass media campaigns, and advertising bans. India, along with 175 other countries, ratified the World Health Organization (WHO) Framework Convention on Tobacco Control (FCTC) in 2004, which advises these measures. Researchers at Stanford University said the findings, though subject to uncertainties because they assume the Indian population would react to recommended measures similarly to other populations, are an "important" model for other developing countries looking to stamp out preventable diseases. Strokes and heart attacks are on the rise in low- and middle-income countries due in part to tobacco. In India, consumption takes several forms: smoking cigarettes, smoking small, hand-rolled cigarettes called bidis, chewing tobacco and second-hand smoke.

Food Intolerance: Real Reason You Can't Lose Weight?

Food Intolerance: Real Reason You Can't Lose Weight?

A new diet is challenging conventional wisdom that simply eating too many calories is the driver of weight gain. Rather, it claims, food intolerances — chemical reactions to common foods, including “healthy” ones such as soy and egg whites — are triggers of weight gain for up to 70 percent of Americans. “Your body is not a bank account. It’s a chemistry lab,” says JJ Virgin, author of The Virgin Diet, Drop 7 Foods, Lose 7 Pounds, Just 7 Days, a book that became a New York Times best-seller just two weeks after its release in late November. What Virgin means is this: Traditional diets view your body as a caloric bank account in which calories in must balance calories out. However, a more basic, hidden problem of food intolerance underlies the inability to lose weight. What Is Food Intolerance? We are all familiar with food allergies, which can trigger life-threatening breathing difficulties or hives when someone eats an offending food, such as shellfish or peanuts. These are reactions of the immune system. SPECIAL: These 5 Things Flush 40 lbs. of Fat Our of Your Body — Read More. Food intolerances are also triggered by the immune system, but in a different way. They are subtle, may take hours or days to manifest, and can include a variety of symptoms, from bloating and gas to skin conditions, achy joints, and excess body fat. Solve the Problem Theoretically, food intolerance can be triggered by any food, and each one of us has a unique body chemistry. But in more than 25 years of solving the weight problems of athletes, CEOs, celebrities, and other clients, as a nutrition and fitness specialist, Virgin has identified these seven foods as the most likely culprits: 1. Gluten 2. Soy 3. Eggs 4. Corn 5. Dairy 6. Peanuts 7. Sugar and artificial sweeteners She has devised a plan that enables anyone to identify which foods are causing problems and learn how to eat to lose weight for good. Although her book is called a “diet,” it isn’t one in the usual sense. “It treats food as information,” she tells Newsmax Health, “connecting the dots between what you eat, how you feel, and what you weigh.” 3-Step Plan In practice, Virgin’s “diet” has three steps: 1. Transform. For three weeks, eliminate the seven foods most likely to trigger reactions. In addition to being found in obvious places (soy in soy milk, or gluten in baked goods and pasta, for example), all seven are ingredients in many packaged and restaurant foods, so you need to be vigilant. 2. Test and Customize. Gradually start eating the seven foods, one at a time, and keep a diary of how you feel. This determines how much of a given food you can tolerate, if any, so that you get to know your own body chemistry and customize your diet. 3. Sustain. Continually eat the way that works for you, and you should never have to “diet” again. To make this work, you have to follow the plan 100 percent — cheating during the first 21 days will put you back at square one. But most people who stick with it for at least a week experience significant weight loss, feel better, and continue, Virgin says. Read Latest Breaking News from Newsmax.com http://www.newsmaxhealth.com/Headline/food-intolerance-triggers-food-allergies-gluten/2013/07/15/id/515024#ixzz2Z8McNPqX Alert: What Is Your Risk for a Heart Attack? Find Out Now