Who Says Vegetarians Can’t Get Enough Proteins?

Since the historic time of Home Sapiens, the human species is used to getting their dose of nutrients and proteins by feeding on other animals and creatures. But over the years, things changed. We, humans, became more aware of our health and the food we intake to keep our bodies fit. Due to our concern for the environment and other species, and our love for animals, vegetarianism and veganism are becoming increasingly popular among the masses. However, a lot of critics claim that a purely meatless diet is not as nutritious, one of the major reasons being the lack of proteins in it.

Protein as a nutrient is essential for the human body. Having healthy hair, skin and muscles all depends majorly on the amount of protein your body receives. A deficiency of protein in the body can lead to various problems such as fatigue, muscle weakness, hair loss, etc. So how can we stick to our personal food preferences and yet ensure that we achieve optimal health for our body? Worry not, because this is definitely possible even without including meat in your diet! As opposed to the popular myth that vegetarians will always face a lack of nutrients for their body, choosing the right kind of food can keep you healthy. Here are some of the food items that are purely vegetarian and still contain high amounts of proteins and vitamins:

Nuts

The easiest answer for proteins for vegetarians is nuts. Right from almonds and cashews to peanuts and hazelnuts, all kinds of nuts can be consumed at any time of the day and are rich in nutrients. Peanut butter is an excellent source of protein with 4 gm per tablespoon. All you need to do is watch the salt if you consume these on a regular basis. Choose regular instead of salted to keep the sodium intake low.

Lotus Seeds or Makhana

A food item which is catching up on the popularity meter is Makhana. With tasty versions of it being introduced in the market, Lotus seeds are a great source of nutrients for the body. Along with being rich in protein they are anti-inflammatory and act as a great antioxidant. You can eat them raw, roasted, ground or boiled and can also add them to soups, salads, and also desserts.

Dairy

If you are a vegan, this section will not be applicable to you but if you are not, CHEESE is the answer to everything! Cottage cheese, cheddar, parmesan, they all are high in protein and can be eaten in all forms. Low sodium parmesan makes it to the protein heavyweight category with 42 gm in a 100 gm serving. Other products falling in the dairy category such as milk and ice cream also provide the body with a lot of protein, along with calcium.

Beans

Rajma chawal or beans on a pile of cheese nachos, whatever be the form, as long as you’re having beans, you know that your body is receiving a wealth of proteins. Black beans have the most proteins so try to include them in your diet as often as possible. Low in cholesterol and high in magnesium, half a cup of beans yields up to 7.5 gm of protein.

Soy

Soy is another food item packed with protein and is considered as a great alternative for meat by a lot of chefs. Tofu, tempeh, natto or soy milk, whichever form of soy suits your pallet, you know that it is going to be healthy. Tofu contains an impressive 20 gm of protein in every half cup, whereas soy beans have 14 gm per half cup.

Quinoa

Catching up soon into the world of good food, quinoa is another food item which chefs are eyeing and incorporating in new recipes. This tiny little seed is the only seed that provides all the nine essential amino acids which the body needs. It is rich in magnesium, iron and fibre and is a great resort for those suffering from diabetes. It can easily be chosen as a healthy substitute for pasta or rice.

So the next time someone gets to your head about the lack of protein your diet, you do not have to worry about it. With appropriate ingredients in the good proportions in your diet, you know that you are doing it right!

5 Reasons you should take control of your Personal Health Records

Personal Health Records – Helping Patients be in Control of their Health and Wellness

 

With your every visit to a physician, hospital or healthcare provider, you add a new record paper in your medical file. Your file cabinet is filled with your medical files, reports, X-rays, and prescriptions. Whenever you want to access any old report, you dig out all the files to find the right information. Any follow-up visit to the doctor or a consultation with a new doctor needs an hour of preparation because you need to collate all the past reports, prescriptions and other such details.

Today’s smartphone savvy generation has got all the things in control through their phones. They also have a lot of fitness apps installed on their phones which track their fitness goals, calorie count, tablet reminders and all such things. But somehow maintaining a consolidated medical health record online has slipped through the cracks. For many of us, a complete record of all the personal health information still cannot found in a single location at any given time.

Let’s look at some of the advantages of maintaining a personalized digital health record, also called as Personal Health Record (PHR), and that will convince you to look for options to use your smartphone for your healthcare needs as well –

1. Manage your Health and Wellness

Having one place to access the healthcare records and information helps you stay on top of your health. You can maintain a list of your medications, health history, lab results, scans and X-rays, and all such details at a single location. It makes it easy to search and look for information – anytime, anywhere. You don’t need to have physical access to the report files in case you need some information urgently. With PHR, you can track patterns and better manage your health and wellness.

2. Better Inform your Doctors

Whenever you visit your doctor, you can get the most from the visit by updating your doctor with your latest health information. You can share the up-to-date list of medications, reports, or allergies. If you are tracking blood pressure, blood glucose, or weight at home, then you can easily share the latest information with your doctor. Such up-to-date information can help the doctors in improving the quality of care.  With such readily available information, you also reduce or eliminate duplicate tests, and receive faster and safer treatment.

3. Be Better Prepared for Medical Emergencies

In case of emergencies, it is important that the doctors know your previous medical history, the medicines or foods you are allergic to, your current medications and dosages, immunization records, a record of your surgical procedures, results of your recent medical tests and even emergency medical contacts etc.  During a crisis, it can get difficult to remember such important information and easily accessible PHR can be life-saving in such situations.

4. Chronic Health Management

Living each day with chronic ailments or medical conditions like blood pressure, obesity, depression, anxiety, or diabetes, is very difficult to deal with. There are many things which need to be done to properly track patterns and manage these conditions. PHR apps which can assist you in keeping track of medications, appointments, readings etc. can be very beneficial.

5. Set and Achieve your Fitness Goals

PHR apps help you track your activity, fitness activity, weight, diet, set goals, and track progress. One can easily monitor such information through interactive graphs and visualizations and keep track of the progress. This kind of self-motivation helps individuals in doing the right changes in the diet and activity to get the desired results.

Technology is undoubtedly bringing in a paradigm shift in the healthcare space – gone are the days when patient data and doctors notes were residing in silos at multiple, difficult to access places. Consumers today are looking to have complete information about their health data on their mobile devices with an option to share it with doctors as per the need.

Don’t let stress beat you. Here’s how to live above it

By Uday Patil
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stressfreeWe live in stressful times. We put up with heavy workloads and battle with deadlines. By the time we come home and it is time to dine, we don’t feel that excited about it anymore. Sleep doesn’t come easy and the morning starts with a rush to reach office on time. Continuing such a lifestyle is bad for your heart and head. The only resources we have are our health and the 24 hours of a day to handle the needs of survival.

So, what does it mean to be stressed?

Stress is a response of the nervous system to situations that seem beyond one’s control. It is the internalised result of external overloads. The clinical meaning of stress refers to a situation that disturbs a person’s mental health. This may lead to other mental health problems, such as anxiety and depression. Continue reading Don’t let stress beat you. Here’s how to live above it

Can pineapple cure cough and cold? Here’s a recipe for that flu shot.

Forget over-the-counter cough syrups. Let pineapple do the trick – it melts mucus!
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If your cough is intense, please find the right doctor here: http://savetime.com/
If your cough is intense, please find the right doctor here: http://savetime.com/

With the heat soaring, cloudy days and the day-night changes in temperature, it is the kind of weather that breeds coughs and colds. If you get a serious case of the sniffles, the logical move is to buy an over-the-counter medicine, like Glycodin for instance, and wait for the annoying storm to pass.

Here is a quick treatment for coughs, that came about while researchers were trying to find the positive effects of natural ingredients on those suffering from tuberculosis. It was found that a mixture of raw pineapple juice, cayenne pepper, salt, and raw honey, when taken regularly, dissolved mucus in their lungs.

Some later studies proved that raw pineapple extracts cut down mucus five times faster than cough syrups that you can buy over-the-counter. Also, pineapple extracts helped patients recover 4.8 times faster. Besides that, all symptoms related to coughing, especially hacking, reduced considerably. Continue reading Can pineapple cure cough and cold? Here’s a recipe for that flu shot.