by Macaela Mackenzie

But there's so much more to protein than chicken. In fact, you can score a fair amount of protein from plants and plant-based foods.

While eating animal sources of protein such as fish, chicken, turkey, beef, eggs, and milk is an efficient way to get enough protein, you don't have to stick to those foods to build muscle.

<a href="http://jn.nutrition.org/content/early/2014/01/28/jn.113.185280.full.pdf+html" id="107d0eec-3603-30fa-a8b1-bbb3f2cb4083"> Research </a> suggests that 30 grams or protein per meal aids muscle growth and promotes satietybut that dosage isn't dependent on animal products.

Yes, meat and dairy often contain a much higher amount of protein per serving compared to plant-based protein, explains <a href="http://www.nynutritiongroup.com/lisa-moskovitz-rd-cdn-cpt/" id="7c930a69-2685-393d-a486-6131fe641f13"> Lisa Moskovitz </a> , R.D., a nutritionist and certified personal trainer.

However, making an effort to eat more plant-based protein offers some major health perks.

Plant protein is a great addition to your diet, says Moskovitz. Plants are naturally lower in calories and often high in other key vitamins and minerals such as fiber, potassium, and magnesium, she explains.

Your heart may reap the benefits, too, because plant protein typically contains more healthy fats, fiber, and antioxidants, which can help fight against life threatening diseases such as heart disease, stroke, <a href="https://www.menshealth.com/health/a19530570/high-blood-sugar-symptoms/" id="08afc644-49d9-355d-affe-95b7d570705b"> diabetes </a> , <a href="https://www.menshealth.com/health/a19539941/how-doctors-diagnose-alzheimers-disease/" id="cbdab32e-d0e6-33b0-a5a9-422511b1a7e9"> Alzheimers </a> , and certain types of <a href="https://www.menshealth.com/health/a19531625/10-tips-doctors-reduce-cancer-risk/" id="5e774a09-3d87-3706-a589-33b244c5fdee"> cancers </a> , says Moskovitz.

On the flip side, many plant sources of protein such as beans, grains, and nuts are typically not complete on their own meaning they do not contain all the essential amino acids that your body needs, she says. In other words, youll just need to eat a variety of plant proteins throughout the day to make sure you get all of the muscle-building amino acids found in your standard chicken breast or grill fare.

Its possible to make room for both in your diet. Moskovitz recommends trying to make one meal a day rich in a plant-based protein. For example...

Instead of having your usual turkey sandwich or salad with cheese and chicken at lunch, go for a quinoa bowl with veggies and beans, or have a plate of steamed rice and lentils with roasted vegetables.

Need more ideas? Here are the best plant sources of protein.

7 Surprising Sources of Protein That Aren't Meat or Dairy

4 ounces tofu: 11 grams (g) protein

Dont worry, <a href="https://www.menshealth.com/nutrition/a28276169/is-tofu-healthy-for-men/" id="34211100-de92-34dd-ac6c-9789c9108646"> soy wont give you man boobs </a> .

In fact, your diet may benefit from the addition of some non-processed soy, says Moskovitz. Think: edamame or tofu. Its a great source of complete protein, fiber, and iron, she says.

Even though most of the calories from quinoa come from carbs, it's one of the few complete plant protein sources, meaning it contains all essential amino acids, says Moskoviz. Its also versatile. You can include it in an oatmeal-style breakfast bowl, a hearty lunch salad, or as a sub for rice in your stir fry.

Black beans are not only high in protein, but also a great source of belly-filling fiber and other nutrients like fiber and iron, says Moskovitz. They're great in a simple salsa for chip-dipping. Just start a can (rinsed and drained) with the juice of 1/2 lime, some chopped cilantro, some minced red onion, salt, pepper, and ground cumin.

1 cup chickpeas (garbanzo beans): 15 g protein

Chickpeas make a filling meat substitute in salads or bowls and also contain lots of fiber to keep you full) heart-healthy potassium, and magnesium. They're also the base to hummus, which is also high in protein. Mmmmm <a href="https://www.menshealth.com/nutrition/g27372922/best-healthy-hummus/" id="a7066a53-332f-3384-a9d4-d49d90bc3352"> hummus </a> .

Like beans, lentils are also a solid, versatile source of protein. They can be added to soups or salads or enjoyed on their own with a little bit of seasoning, says Moskovitz.

Related: <a href="https://www.menshealth.com/nutrition/a19529372/vegan-strength-coach-diet/" id="1f60a972-4265-31ed-aea0-05744b85b313"> How This Vegan Strength Coach Gets 194 Grams Of Protein a Day </a>

These seeds are a popular staple due to their high protein content among other nutrients, particularly magnesium, says Moskovitz. The best part? They require almost no effort to add into your diet. Slip them into your regular smoothie, toss on salad, or mix in with a serving of protein-packed Greek yogurt. They have a faintly grassy taste.

For such a small food, chia seeds pack in so much nutrition, says Moskovitz. They boast fiber, iron, magnesium, and calcium. Soak them in almond milk and enjoy in pudding form or sprinkle into smoothies, yogurts, or oatmeal.

These legumes are naturally high in the muscle-building nutrient. That also means that, yes, peanut butter is high in protein. This does not, however, mean that you should make a meal out of the stuff from the jar.

Unlike peanuts, these nuts are actually nutsnot legumes. Like peanuts, these nuts contain the same amount of protein. Also like peanuts, they are delicious.

One caveat: Almond milk, but comparison is often not high in protein. Check the nutrition facts before picking up a carton.

Bowl of roasted and salted cashew nuts on slate

More nuts? More nuts! Not only do nuts like cashews provide plant protein, but they also contain heart-healthy fats.

Cashews, in all their buttery-tasting goodness, are great for snacking, but they also work well as an ingredient in meals. Try tossing a few into your next stir-fry or curry.

They're small, but mighty. Try them sauteed in butter and finished with fresh thyme and flaky sea salt as a simple side dish. Just don't overcook them. They should be a bright green, not a dull green, so that they preserve their natural sweetness.

If you're a cow's milk drinker, the taste requires some getting used to. You could go with the sweetened versions, but some of those contain a fair amount of added sugar. Your best bet is to go with the unsweetened vanilla variety, which helps the flavor.

They're a staple in vegetarian chili for good reason. They're hearty, yet also a little creamy, which lends a nice texture. But don't restrict them to just chili. Try them stirred into salads and soups too.

Ama-who? This ancient grain is small, like quinoa, and also high in protein, like quinoa. But it's shaped more like a pearl, which means it stands out in soups and can stand its own as a side dish.

No person should have to live on chicken alone. Yes, y <a href="https://www.menshealth.com/fitness/a19540593/ultimate-guide-to-protein-supplements/" id="87e3cdaa-cd42-339e-a10b-456c98c45f8f"> our body needs protein to build and maintain lean muscle </a> . And the essential macronutrient helps keep you full, regulates your hormones, and builds strong bones.

The problem? People tend to get passive. Relationships grow stale generally because the couple avoids confronting the issue, says <a href="http://www.franklinporter.com/wp/" id="a5ba90e7-f2ea-3fbf-a471-28f87e1cd2ef"> Franklin Porter </a> , Ph.D., a psychotherapist in New York. According to relationship experts, falling in love, or back in love, is an intentional act. In other words, there are plenty of things you can do with your partner to turn things around when a relationship is starting to feel meh.

Here, experts offer the seven best ways to fall back in love with your partner.

When two people feel their <a href="https://www.womenshealthmag.com/relationships/" id="98313f94-4148-3fe1-a0d8-979afd15a784"> relationship </a> has gone stale, it may feel to them as if they've grown apart. But very often the problem is they've failed to grow apart, says <a href="http://www.sexualityresource.com/" id="f3aaac14-ba8d-3db3-ab81-26add661f293"> Stephen Snyder </a> , M.D., sex and relationship therapist and author of <a href="http://www.amazon.com/gp/product/1250113113/ref=as_li_tf_tl?ie=UTF8&amp;tag=womenshealthmag-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=1250113113&amp;ascsubtag=%5BASIN%7C1250113113%5Bnid%7C2127186%5Bvid%7C2470926%5Bbrand%7CWH%5Butm%7C" id="15a4fbfc-7559-3559-a9d9-d0e36811121f"> Love Worth Making </a> . The exciting feels you get when youre first falling in love with someone stem from the idea that youre getting to know someone whos totally new and different, he says. Taking that journey together is exciting. Once you've become a couple, the next big risk is to become two separate people, Snyder says. It can be quite relationship-enhancing when you pursue a passion that your partner has absolutely no interest in. This gives your partner a chance to truly see you as other. Take the cooking class your partner was never interested in, solo. Sign up for a Crossfit gym even if bae is a die-hard yogi. If theres someplace youve always wanted to go thats not on your S.O.s travel list, bring your bestie instead.

<h1> Related: 7 Couples Therapists Share How They Know A Relationship Is Doomed </h1>

Speaking of traveling, there is nothing like a vacation, away from work, family, and the stress of everyday life, to bring couples closer, says Porter. Sharing new experiences and adventures, or revisiting romantic places shared from the exciting days of the relationship, can go a long way towards reminding the couple what attracted each to the other. Even if its just a quick weekend stay at a fun Airbnb an hour away, putting yourselves into that fun, stress-free environment can do wonders for a lagging <a href="https://www.womenshealthmag.com/sex-and-love/a19994116/questions-for-hotter-sex-life/" id="457ce9c5-3061-36e7-a8ed-170169839d30"> sex life </a> , Porter adds. (Bring along this <a href="http://shop.womenshealthmag.com/product/tiani-2-couples-massager/E005544001.html?redirectq=tiani%202&amp;rdl_source=womenshealthmag.com&amp;rdl_medium=textlink&amp;rdl_campaign=FallBackInLoveWithPartner&amp;rdl_term=Sex &amp; love" id="debbe384-bc85-3012-a53a-04532ea6de50"> Tiani 2 Couples Massager </a> , available at the Women's Health Boutique, to try something new and fun.)

Checking emails at the dinner table and bringing your phone with you to bed isnt just bad for your own mental health, its bad for your relationship. It is important to establish a clear line of demarcation between work and home, and where at all possible, leave work at work, Porter says. Its okay to vent to your spouse about the stupid thing your tyrant boss did this time, but you dont want complaining to be the focus of all your conversations with your partner, he adds. That suggests at least part of your energy is elsewhere. Instead, make more of an effort to focus on things youre both interested in talking about at the dinner table.

<h1> Related: This One Factor Has A Major Impact On How Often You Have Sex </h1>

Rather than going on and on about your own life, one of the keys to falling back in love is-you guessed it- <a href="https://www.womenshealthmag.com/relationships/a19933864/listening-skills/" id="528ab814-7b10-3768-a2f3-ebe8cbcc0291"> listening </a> . Spend some time talking together in a different way, says Snyder. One talks, the other just listens. As the listener, see if you can stop yourself as much as possible from merely formulating your own responses. Instead, just listen. It may feel a little strange at first to be so intentional about your daily conversations, but that means youre doing it right, says Snyder. That strangeness is where all the good stuff happens.

For some relationship inspiration, check out these 9 pivotal moments in George and Amal Clooney's relationship:

When youre dealing with the daily grind, its easy to stop noticing your S.O. Sure, you see them every day but are you really seeing them? Paying more attention can help you fall back in love. Noticing your partner, complimenting his or her appearance or <a href="https://www.womenshealthmag.com/relationships/a19945915/strong-relationships/" id="529d3e46-a314-37fc-a44f-96192614d8e8"> making random gestures of appreciation </a> , will make the other feel more attractive and desirable, and likely increase desire, says Porter. In other words, bring back some of the flirty texts and extra-long stares you shared when you were first dating.

Another opportunity to enhance your separate identities in a relationship comes about when the two of you fundamentally disagree about something, says Snyder. Again, it may seem counterintuitive, but a good old-fashioned disagreement can help you remember that your partner is his or her own person with distinct thoughts-not just an extension of yourself. The process forces you to think as a couple while making sure each of your real needs are taken into consideration, says Snyder. You'll also most likely discover new things that you never would have considered on your own.

<h1> Related: 7 Incredible Sex Positions for Every Mood </h1>

Sometimes all it takes to help you reconnect is scheduling a <a href="https://www.womenshealthmag.com/relationships/g19905186/fun-new-date-night-ideas-from-every-decade/" id="5f784148-2845-3bdf-ad7a-7b660668c328"> date night </a> -no kids, no friends, just the two of you. To make it more fun, Porter suggests taking turns planning the evenings and keep the details under wraps. There can be a common agreement that each partner will be totally open to the others idea of a date for the evening, says Porter. That way, you both get to take part in the surprise and get excited about planning something special.

7 Ways To Fall Back In Love With Your Partner

In every relationship, there comes a point where things start to feel less fiery and more friendly. The truth is, all relationships start to lose their luster at some point or another.

Sign up for Women's Health's new newsletter, So This Happened, to get the days trending stories and health studies.

But according to a study published in the <a href="http://ajcn.nutrition.org/content/103/4/979.full" id="50880458-6130-3e5b-a50f-6aa8dea6f51e"> American Journal of Clinical Nutrition </a> , we might want to think twice before switching to soy.

To get a handle on how dairy products impact our weight over time, researchers monitored the dairy intake of over 18,000 normal weight women over the course of 11 years. They found that those who ate more dairy gained less weight than those who consumed little dairy or nixed the nutrition group entirely. Take that, <a href="https://www.womenshealthmag.com/weight-loss/a19895183/eating-cheese-to-lose-weight/" id="c27bdd74-ac37-3606-a3d9-06dd985f41a7"> cheese haters </a> ! (See how you can start your body transformation with <a href="https://order.hearstproducts.com/subscribe/hstproducts/250747" id="a219ec74-fcec-3078-a7fb-8fa8138d94ce"> Fill Your Plate, Lose the Weight! </a> )

<h1> RELATED: 5 Ways Eating Cheese Can Help You Lose Weight </h1>

Whats even crazier is that the effects were strongest in women who consumed more <a href="https://www.womenshealthmag.com/food/a19954294/is-full-fat-better/" id="03785bce-f3e3-3027-a8ac-bbb5020a0067"> full-fat dairy </a> , like whole milk. In fact, there were no waistline benefits associated with low-fat dairy products at all. (Bye, skim milk.)

Should you take this nod from science as an excuse to make daily trips to the ice cream truck? Not necessarily (though, live your best life). Niket Sonpal, M.D., assistant clinical professor at Tuoro College of Medicine in New York City, says the effects might have more to do with other lifestyle choices.

Starting out with a normal BMI implies that you exercise or live a <a href="https://www.womenshealthmag.com/life/a19947222/starting-a-healthy-lifestyle/" id="75c34424-4bbe-3ed2-a86e-c5994a1730a0"> healthier lifestyle </a> , and thus a higher fat content in your dairy is a washout. In other words, you started healthier so you stay healthier, he says.

<h1> RELATED: Is Giving Up Dairy a Good Way to Lose Weight? </h1>

Exactly why dairy helps you stay slim is still a bit foggy. But dairy products contain several nutrients that <a href="https://www.womenshealthmag.com/weight-loss/a19913225/how-to-maintain-weight-loss/" id="4983d850-2925-3e47-a60d-829b2a170a76"> stave off weight gain </a> , including protein, vitamin D, calcium, and phosphorus, says Sonpal.

The bottom line: Loading up on cheese and milk might not help you lose weight in the short term. But incorporating that good stuff as part of a healthy diet may give future weight gain the boot. We'll take it!

Dairy's reputation has taken a bit of a hit lately. Between almond milk mania and trendy <a href="https://www.womenshealthmag.com/weight-loss/a19948409/dairy-weight-loss/" id="7f533f51-e036-34be-ac7a-5cdbb17a607d"> dairy-free diets </a> like the Whole30 and Paleo plans, cow products aren't getting much love.

Despite All the Haters, Dairy Might Actually Prevent Weight Gain

Your bladder can sometimes be a sensitive beast, say experts. There are a number of reasons influencing how often we have to pee, including age, diet, medical conditions, medications, volume of fluid intake, and type of fluid intake, says Ekene Enemchukwu, M.D., urologist at Stanford Medical Center.

One of the most common influences is age. As we get older, we can add increased risk for overactive bladder-which can cause incredibly annoying issues with frequency and urgency-to the list of health issues that could happen to us, says Enemchukwu.

Aside from how old we are, diet also plays a big part in how often we have to take a leak. Beyond just how much were drinking, what were drinking is an important pee predictor. Bladder irritants like <a href="https://www.womenshealthmag.com/food/a19927412/quit-drinking-diet-soda/" id="1cbb5180-4152-3336-a26d-50676b65ece5"> carbonated beverages </a> , spicy foods, acidic fruits, artificial sweeteners, sugars, and alcohol can leave you running for the nearest restroom.

Caffeinated drinks pack a particularly strong punch. Caffeine is both a direct bladder irritant, and its also a diuretic, says Bilal Chughtai, M.D., assistant professor of urology at Cornell. It makes your bladder more overactive, and it also makes you produce more urine.

If youve seen your doc and have ruled out overactive bladder as a cause, and youve been cutting back on the caffeine, the answer to why you have to piss all the time might simply be stress. Sometimes, if youre anxious or stressed, that can lead to high sensitivity of the bladder, says Chughtai.

The good news is, there are steps you can take to prevent pee problems. In addition to cutting back on bladder irritants, Enemchukwu has her patients practice bladder retention techniques. If you typically have to pee every two hours, try to stretch it to two and a half and eventually three hours between bathroom breaks. The goal is to train the bladder over time to hold more urine, she says. And of course, theres always good old-fashioned kegels.

The bottom line: Try not to sweat it. But if the piss issues persist, even after behavioral changes, it might be time to see a doc.

Some of you may relate to this scenario: Youre halfway into your <a href="https://www.womenshealthmag.com/food/a19939656/bulletproof-coffee/" id="fcfb0e09-831d-34e9-a975-97f7825469ba"> morning coffee </a> and suddenly have to dash out of a meeting in fear youll <a href="https://www.womenshealthmag.com/health/a19984371/what-your-pee-color-means/" id="cd0cb49a-9592-37f7-a5d3-240d92520571"> pee </a> your pants. Or, an hour after making a pit stop on a road trip to Aunt Sally's, you find yourse...

Here's Why Some Women *Always* Have to Pee

According to <a href="https://www.instagram.com/bonnietaubdix/?hl=en" id="04d1d1b3-50f3-3b84-ac32-d4215e549ce3"> Bonnie Taub-Dix </a> , RD, creator of <a href="http://bonnietaubdix.com/" id="dc774f3b-263b-3df4-aca9-6db2abe6d31f"> BetterThanDieting.com </a> and <a href="http://www.amazon.com/gp/product/0452296439/ref=as_li_tf_tl?ie=UTF8&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0452296439&amp;tag=womenshealth-auto-20&amp;ascsubtag=%5bartid|2140.a.19992231%5bsrc|%5bch|%5blt|" id="91d7db76-4d95-34df-a41c-7b11eb55cff1"> Read It Before You Eat It </a> the whole spicy food causing acid reflux thing an old wives tale. It seems that most people who have reflux or gastro issues would avoid spicy food, because it might make them feel worse,"she says. "It's counterintuitive, but it can actually decrease acid production.

So, if youve been avoiding spicy food, Taub-Dix doesn't recommend having a crazy on-fire meal right away, but rather introduce spice slowly into your life. The key to doing so-and keeping it a mainstay in your diet-is actually super simple. Ditch the salt and add blends of different spices and seasonings [to your meals], she says. Plus, they help add delicious flavor to an array of colorful veggies and proteins-making them even more enticing to eat.

The issue is that spicy foods or hot sauces tend to be notoriously high in salt, which can have negative effects on heart health. When you buy spicy foods or products at the store, check the label for ingredient order. Ideally, you want the spice itself, like jalapeo, habanero, chili powder at the very top, with salt low on the totem pole or nowhere to be found at all.

Okay...but why bother going through all this trouble? Well, it turns out spicy food does pack a lot of benefits after all.

<h1> 1. It may boost your metabolism . </h1>

Taub-Dix says spicy foods like hot chili peppers contain the active compound <a href="https://pubchem.ncbi.nlm.nih.gov/compound/Capsaicin#section=Top" id="fe4c1fdd-90c6-3d09-a504-ef9e43b9b48b"> capsaicin </a> , which helps boost metabolism as part of a healthy diet. I would not rely on it as a weight loss method, she says. If youre eating chocolate cake with hot sauce, the calories from the cake will get to you sooner than the spice will.

Not a fan of mouth-burning spice? The compound is also found in milder spices like turmeric and cumin, she says.

<h1> 2. It can curb sugar cravings. </h1>

Ever get a hankering for sweets even though youre not even remotely hungry? Taub-Dix says spicy food works similarly to toothpaste, in that you rarely want to go to town once your mouth is all minty fresh.

The hot and spicy taste means you dont want cookies after that, she says. Ive had patients say that when they have chili sauce or jalapeo, theyre satisfied not looking for more because it feels like theyve hit the spot.

<h1> 3. It can reduce inflammation. </h1>

Inflammation is behind a host of serious illnesses, and Taub-Dix says capsaicin has powerful anti-inflammatory properties. There have been <a href="https://www.ncbi.nlm.nih.gov/pubmed/28673367" id="f017bf1a-a32d-342f-afc5-1d24fb90a7d7"> studies </a> that show it reduces the effects of LDL cholesterol [the bad kind], and we know reducing inflammation is something that has a positive effect on fighting heart issues and cancer, she says.

<h1> 4. It could boost your immune system. </h1>

While eating fistfuls of hot Cheetos wont ward off the common cold, the idea is that spices contain antioxidant and antimicrobial properties that protect against bacteria in the body, according to Taub-Dix. Hot lemon water with a dash of cayenne la Beyonc cleanse might not be the worst thing in the world at the onset of sniffles.

<h1> 5. It may...spice up your libido. </h1>

Not feeling it tonight? Have a hot date with some hot wings. According to Taub-Dix, consuming spicy foods increases testosterone, the hormone tied to libido. If youre looking for a partner who can keep up, one study from the journal <a href="https://www.researchgate.net/publication/268978579_Some_like_it_hot_Testosterone_predicts_laboratory_eating_behavior_of_spicy_food" id="1f2cfec8-d535-3b79-a010-068fbad26ca4"> Physiology and Behavior </a> found that those who gravitate towards spicy foods have higher levels of testosterone to begin with.

<h1> 6. It can help you stay regular. </h1>

So, its not exactly the spicy foods themselves thatll make you go, but all the chugging youll do to offset the burning pain, according to Taub-Dix. You'll want to drink more water, which helps with constipation, she says.

<h1> 7. It may reduce symptoms of depression. </h1>

According to Taub-Dix spicy foods can release the neurotransmitter serotonin in the brain, which helps boost mood or alleviate depression. Keep in mind, though, that mental health issues can be debilitating if left untreated. So seek professional help if you think you might have a problem, and dont rely on spicy foods as a cure-all.

When we talk about health, spicy food seems to get mixed reviews. On the one hand, theres talk that it speeds up metabolism, and on the other, that it causes acid reflux. So...what gives?

7 Health Benefits of Spicy Food

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by Macaela Mackenzie

Articles written by the author

7 Surprising Sources of Protein That Aren't Meat or Dairy

7 Ways To Fall Back In Love With Your Partner

Despite All the Haters, Dairy Might Actually Prevent Weight Gain

Here's Why Some Women Always Have to Pee

7 Health Benefits of Spicy Food