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!

Health Track – Six Health Parameters Should You Care About Everyday

How do you manage your health? Ask anyone this question and they will rattle off a list of health and fitness apps they use. From tracking the number of steps you take each day, to monitoring your heart rate every hour…there is an app for almost everything related to your health. While most of us cram our smartphone with the latest ‘fad’ app, few of us know what really we should be monitoring every day when it comes to managing our health better. So, in the spirit of making the smartphone a useful health accessory, here’s a look at some of the key health parameters you should care about every day.

Step Tracking

Yes, step tracking has assumed a sort of cult status at the moment. Since we have suddenly woken up to the fact that ‘sitting is now the new smoking’, everyone is jumping on the 10,000 steps bandwagon for its obvious health benefits. Whether it is 10,000 steps, or more, or less, getting a means (app or wearable) to track your basic activity level helps in managing your sedentary life better. Exercise tracking apps make sure you stay put on the health track by helping you set and achieve your goals, give you work out ideas, quantify the calories burnt v/s calories ingested and track your progress. Time to roll off the couch and be active!

Diet Tracking

We are what we eat…but do we watch what we eat? A cookie here, a sip of soda there, a so-called light workday lunch at your favourite salad bar could be potentially derailing your weight loss initiatives and keeping you from being your fittest best. Health apps can help you scan, save, track and calculate the calories that you consume and also provide information on the nutritional content of the food that you have eaten. You can also use these apps to track your daily calories, fat, carbohydrate and protein intake to make sure that you have the scales tipping in your favour.

Caffeine Tab

Can’t sleep too well? What’s your caffeine intake on a daily basis? Most people think that caffeine in their system comes only from the cup of coffee that they drink. However, apart from the cups of coffee that you drink regularly, caffeine is a very common ingredient found in soft drinks, energy drinks, and other beverages. Coffee tracking apps make it easier to see how much caffeine you already have in your system and will intimate you when you need to take that ‘coffee –break’…literally.

Sleep Tracking

Want great health? Sleep well. Sleep tracking applications come in handy when you want to monitor and analyze your sleep cycles and review your sleep and wake patterns. Analysing these patterns help you figure out what’s tampering with your sleep and make the necessary adjustments to help you sleep easy.

Heart Rate Monitoring

Are you sure you are working out at the right intensity? Heart rate monitoring apps check your real-time heart rate and help your heart rate become your personal coach. These apps give a clear evaluation of the condition of your cardiovascular system during physical activity and can keep you informed is you need to increase or pull back your workout intensity or if you have found your perfect workout groove.

Water Tracker

Most of us don’t drink enough water and can benefit from a time to time aqua alert to make sure we stay healthy. Using a water drink tracker application not only gives you timely reminders on when you should drink water but also tracks how much water you should actually drink keeping your height, weight and activity levels in mind.

To manage your health better you need to monitor it well. So go ahead, take control of your health in your own hands (literally!) and enjoy a fit and healthy mind and body.

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

Beat the Monday blues. Here’s how you could do it

image courtesy: thedoctorscloset.com
image courtesy: thedoctorscloset.com

Let’s face it: Monday hits all of us sometimes. While there are many gurus, motivators and thinkers who say that if we really love our work there should be no such thing as Monday blues, for regular walking-talking folks out there work is not always the biggest draw, day in and day out. After the weekend, especially if you have a life outside of the office (which is a great thing by the way), getting back to your desk on Mondays can be bit of a drag. Mondays come with its own pitfalls: demanding bosses, deadlines, goals (some of it too abstract to make sense), swipe-ins and swipe-outs, lunch hours etc…. basically a set of rules we program ourselves to follow, but are not really keen on. With a salary staring at us from the end of the tunnel, the whole problem is harder to deal with for some of us. But wouldn’t it be wonderful if we didn’t have to fight Mondays as much as we generally have to? Here’s a quick guide to easing out the Mondays blues and welcoming the week with some semblance of joie de vivre:

If it is too bad, review what you are doing

First things first. If getting back to work on Monday pulls you down so badly that you cannot function without feeling depressed consistently, week after week, the problem is more serious than just Monday blues. It needs fixing. It is a sign that you are unhappy at work. Make a list of things that are not letting you function like yourself, and address them. If you are not yourself, you can’t function normally. This could, in really serious cases, could be a sign of depression. You need to find out what is bothering you and take proactive action to beat your blues. The usual Monday blues don’t hit you consistently. The sign of regular Monday blues is that you are aware of it. It should not cripple you. If it does, see a therapist. Continue reading Beat the Monday blues. Here’s how you could do it

Body of Emotions

We know that emotions are connected to physiological changes in our bodies. But have you ever wondered how your body feels the emotions we constantly experience? What if you can map each emotion you feel on your body? Here’s a look.
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Just in case you thought that emotions were only felt in an unknown, intangible realm, you’re mistaken. A new research carried out by the Aalto University in Finland showed that our bodies feel the sensations of emotions regardless of our culture, nationality, language and religion. This is because the whole mind-body connection is biological and linked to our very drive for survival.

So when the last time your partner kissed you “good morning” and gave you a loving look, where is it that you actually felt the ‘I’m in love’ emotion? Whether it is butterflies in stomach (anxiety) or the puffin up of the chest (pride), these emotions are universally associated with certain bodily sensations. Based on where these emotions are felt inside our bodies, Finnish researchers mapped the emotions that the body went through. Continue reading Body of Emotions