protein_babe protein_babe

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Heba  UNC' Biochemistry GLUTE GUIDE and Cookbook⬇️

Recent studies suggest that the intenstinal microbiome (10-100 trillion microorganisms) play an important role in modulating risk for several diseases, including inflammatory bowel disease (IBD), skin disease, obesity, type 2 diabetes, cancer, and vascular disease

Changes in diet can alter the the microorganism composition within 24hr. Knowing this, diet can play a huge role as a therapeutic for many diseases. Gut bacteria biosynthesize vitamins and amino acids as well as aid with digestion and generate important byproducts from undigest foods

Protein: several microbial genera promoted by intake of red meat have been associated with increased levels of trimethylamine-N-oxide (TMAO), a proatherogenic compound that increases risk of cardiovascular disease. Total protein intake, especially animal protein, is associated with a significantly increased risk of IBD. Pea protein has been observed to increase intestinal short chain fatty acid levels, which are considered anti-inflammatory

Fats: microbiota may promote metabolic inflammation through toll-like receptors (TLRs) when challenged with a diet rich in saturated fats. TLRs play an essential role in innate immunity by recognizing changes in microbial components. Diets high in monosaturated fats and polyunsaturated fats (salmon, fish oils, etc) were not observed to alter the gut microbiome

Digestible carbs: Humans fed high levels of glucose, fructose, and sucrose in the form of fruit had reduced Bacteroides (found in most anaerobic infections) and increased Bifidobacteria (naturally abundant in a healthy gut). Lactose has actually been observed to increase short chain fatty acids in fecal matter (good) and decrease clostridia species which are associated with IBD. Diets high in artificial sweeteners such as sucralose, aspartame, saccharin, were observed to decrease bacterial diversity, induce inflammation, and cause glucose intolerance

Prebiotics (fibers) and probiotics (fermented foods): both have been shown to regulate intenstinal health, prevent IBD, increase beneficial gut bacteria, and some have observed reduction in LDL cholesterol

Some of the light weight, high rep shoulder and tricep exercises from yesterday. Everything is spend x2

Triceps are something I never used to work because I found them so boring. I realized that was stupid so I've been adding more tricep exercises and they're growing on me. Try not to neglect certain muscle grows just because you find them boring or you're self conscious because you don't know where to start. Neglecting one muscle group will limit others

Exercises two and three are supersets so watch through the whole thing

Also does anyone else get super bloated while working out? I was putting so much effort into trying to squeeze my bloat so screw crop tops 😂

Meal prep for the week!

Shrimp wraps with cabbage slaw, tomatoes, cilantro, and avocado

For the tortilla, I use OLE extreme wellness which has 5g net carbs

I washed all the veggies and made sure they were COMPLETELY dry before chopping them up and storing them in separate containers in the fridge

Marinated all the shrimp with some salt, chili pepper, black pepper, minced garlic, and lime juice then frozen them

I stored the slaw separately and it consisted of sour cream, Greek yogurt, lime juice, salt, and black pepper. I didn't measure anything out. Just sorta mixed stuff and kept tasting it till it seemed good to me. I added enough like juice to give it a sauce texture but if you don't want to add that much lime, you can add water. The yogurt will be really thick

Every morning, I toss some of the shrimp in a pan (shrimp cooks super fast), mix some of the chopped cabbage with the sauce, and dice some avocado. I toss the cabbage slaw on the wrap with the rest of the veggies and BOOM! Done

I destroyed my shins a few years back with a failed box jump so now I have the worst scars so I never wear dresses. I also hate how skinny my calves are so I also avoid dresses because of that

To someone else, this might sound completely stupid. We all have our own little things that we're self conscious about that no one else will understand because no one else cares. We think people care about our flaws and that they're the first thing they notice but most of the time, they don't unless you point them out

Next time, if you're talking to someone and you get nervous and start thinking "oh they're staring at my acne" or "oh they're staring at my scars" tell your brain to shut the fuck up. That person is probably not paying attention to any of these things but instead, they're worried that you're judging them for their flaws

We're all a bunch of awkward humans trying to make it through the day and no one is 100% happy whether that's with their body or their life. Understanding this will make you feel a lot better

A little snippet from the worst back and bicep workout of my life. I decided it would be a good idea to take a nap before going to the gym 😂 apparently my body didn't appreciate that

First and second are a superset
Third and fourth are a superset
Fifth is on it's own
I did some cable machine stuff too after this but I didn't record those

I can't wait till it's warm and sunny so I can tan and look less chubby :( P.S. last day for my glute guide sale! The bundle with the cookbook is also on sale so click the link in my bio to check it out!

Glute gains 🙌 somehow my plan to cut went down the toilet three days in but that's alright 😂 Life's too short to be in a caloric deficit

For all you college kids, any plans for spring break?!

3 lifts and 1 accessory exercise to end my glute day. Try this today and push yourself with the weight!
Deadlifts and hip thrusts are a must for my glute days. I can never stress this enough

Stop filling up entire workouts with accessory work and instead, focus on major lifts. Accessory work alone won't get you where you need to be

On another note, I need a tan so bad 😂

Leggings: @bombshellsportswear

Edit: stop asking me about reps and sets please. You shouldn't do what I do. You should do what challenges you and that could be very different than what I do

Ezikieal bread is a type of sprouted bread, made from a variety of whole grains and legumes that have started germinating. A study found that protein and free lipid of germinated wheat increased with increased germination time

The total free amino acid contents increased from 130mg/100g grain to 314mg/100g grain during the 48 hours of germination

When compared to the germinated wheat, essential and functional amino acids increased by 3-10 times during the germination period

When compared to bread that's made out of processed wheat flour, it's obvious which one you should choose if you're trying to make healthier choices

Kambucha (a fermented tea) has been shown to have properties such as detoxification, antioxidation, energizing potencies, and promotion of depressed immunity. Recent studies suggest that kambucha is beneficial for prevention against broad-spectrum metabolic and infective disorders

When it comes to kambucha, make sure to read the ingredients to avoid excess sugar, preservatives, and vinegar. The same goes for sauerkraut

Fermented foods can have enhanced nutritional and functional properties due to the formation of bioactive or bioavailable end-products. Many fermented foods contain living microorganisms of that are genetically similar to strains used in probiotics

Although only a limited number of clinical studies on fermented foods have been performed, there is some evidence that suggests that fermented foods provide a lot of increased benefits from the starting material they came from. Key word is "suggests". We just don't know for sure if these foods actually do what we think they do

That being said, we shouldn't assume that fermented foods and sprouted foods will make us healthier because it's a combination of healthy life choices over a prolonged period of time

There is no one food that will reduce inflammation, prevent diseases or cure diseases. Eating heavily refined carbs and sugars and drinking kambucha after doesn't cancel out the inflammation caused by refined foods

Hope you find this helpful and I hope you had a great weekend!

Five landmine lower body exercises that target glutes

The landmine is my favorite piece of equipment for both lower body and upper body and it's a staple in every single one of my workouts

1. Overhead wide stance. This is the most challenging and allows for a greater range of motion

2. Landmine wide stance "goblet squats"

3. Single leg Romanian deadlifts

4. Wide stance sumo squat

5. Romanian deadlifts. This is my absolute favorite for hamstrings and glutes and I do this every lower body day

Something I think is really important is not locking out at the top. I always keep a slight bend in my knees at the top to retain as much tension as possible throughout the exercise

I am not a fan of the locking out and squeezing the glutes at the top of each exercise. I just don't think that's the best way to really target the glutes. That works really well for exercises like cable pull throughs or kettlebell swings and that's when I utilize the "squeeze" method but in general I completely avoid it because a lot of tension is lost at the top

Also a lot of people who squeeze tend to hyperextend their lower back which is just doing more harm than good. Really focus on slow and controlled movements and just work on a great mind to muscle connection. I've worked so much on this that I get so focused and I feel my muscle fibers stretching and contracting through my lifts

Edit: weight and reps shown are just for the sake of talking the video. I was doing an upper body day 😂 the weight, reps, and sets you do depend on your strength. Just challenge yourself 💕

Row machine abs 💕 there's nothing I hate more than doing boring crunches. There are an absolute killer because they target both your core while working your upper body

I superset the first two and finish off with single leg knee to chest

Also don't forget that my glute guide is one sale for Valentine's day so click the link in my bio! You don't need someone to celebrate Valentine's day with. It should also be a day to love yourself and treat yourself

Oats have been my favorite breakfast to take to class with me. It's a light and simple breakfast that won't give me a food coma and serves as a good pre-workout snack for when I plan on going to the gym right after class

I like my oats runny and creamy so this recipe gives you just that

1/2 cup rolled oats
1 cup milk
Pinch of sweetleaf stevia
Couple of drops of vanilla extract
1/2 tsp. 100% cocoa powder

You need to keep stirring the whole time the oats are cooking!

Toss all the ingredients in a pot and put it on high heat until the milk starts boiling then bring it to medium heat and keep cooking the oats until they're at a consistency that you like

Oats will soak up the milk as they're cooling before you can eat them so if you cook then fully and the milk is completely dried, you'll get extra dry oats by the time you're ready to eat them so keep that in mind!

Toppings I usually put are frozen berries, cinnamon, and almond butter. Sometimes I like to put a little bit of strawberry jam on top but that's more of a dessert thing for me

A day of eating!

Breakfast: Ezekiel english muffin, cream cheese, turkey, avocado, everything but the bagel seasoning. Avocado on the side with honey

Veggie drink: spinach, kale, apple, pineapple, ginger, and lemon juice

Snack: acai fruit bowl with chia seeds, hemp seeds, cocoa nibs, and bee pollen. Recipe is on my website
Lunch: chili meal prep (in my cookbook) with some of the European style yogurt from trader Joe's shown in the picture below

Dinner: large mixed green salad with cashews, peppers, and olives. Topped with olive oil and lemon juice

Small steak with roasted cauliflower as well as the European yogurt blended with salt and garlic (very Arab). I split that drink with my bf so I don't have that whole cup

Night snack: oatmeal topped with almond butter, bee pollen, cinnamon, and berries

Don't ask me what the macros are and how many calories this is because I didn't track that (:

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