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.

Have you Got Your Annual Check-up Done Yet?

Generally, we visit the doctor only when there is something wrong. Sure, you feel fit and healthy and have not called in sick even once in the past year. But given that we lead very sedentary lives that are high on stress and low on activity, getting that annual health check-up is the only guarantee that your health is at its 100%.

With lifestyle related diseases rampant today, getting regular health check-ups is one way to ensure that you can take a preventive approach to disease management. Some of the factors to take into consideration are your age, family history, and lifestyle choices. Family history, in a number of cases, influences the risk of developing heart disease, stroke, diabetes, and cancer as well. With the help of regular health check-ups, problems can be identified earlier and treated on time. So how should you prepare for a health check-up?

The first step that you should take when preparing to take an annual health exam is by identifying a good physician. Once that has been done prepare a checklist which details:

• Your family medical history

• Types and number of surgeries

• Smoking history

• Medication and immunization list

• Allergies list

• Life changes that impact overall health

• Weight gain

You should also know that there are three kinds of health check-ups; routine physical examination, preventive health check and master health check-up. Preventive health check-ups are especially important for people with risk factors owing to family history or lifestyle choices such as smoking. A routine health exam assesses the condition of an individual’s general health while a master health check-up is more detailed and aids early detection of health problems. According to a number of studies, getting a whole battery of tests annually is not required since some of the invasive ones can actually have a negative health impact in the long term. If you are of relatively good health, have made the right lifestyle choices, and have no family history of heart-related diseases, diabetes, cancer or strokes here are a few things that you should ideally get assessed annually.

Haemogram:

A haemogram is a broad screening blood test to check for anomalies such as anaemia, infection, and other diseases. A haemogram check:

• Haemoglobin

• Packed cell volume

• R.B.C. count

• MCHC/MCV/MCH

• E.S.R.

• Peripheral Smear

• Platelet Count

• Total W.B.C./Differential Count

Biochemical Parameters:

The biochemical profile forms the database for most diagnostic investigations of internal diseases and includes:

• Fasting Sugar

• HbA1C

• Urea /Creatinine

• Uric Acid

• PP Blood Sugar (only for diabetic patients)

Lipid Profile:

Lipid Profile tests help identify an individual’s risk to heart disease and depending on the results, along with other associated factors, are taken into consideration to develop a treatment plan.

• Total Cholesterol

• HDL Cholesterol

• LDL Cholesterol

• Triglycerides

• Total Cholesterol /HDL Ratio

Liver Function Tests:

Liver Function Tests, also known as Liver Enzyme Tests are done to detect if the liver is functioning properly. These tests detect inflammation and damage to the liver and check the level of the certain liver enzymes. A typical Liver Function test will include:

• Total Protein/Albumin/Globulin

• SGPT/SGOT

• Alkaline Phosphatase

• GGTP

• S. Bilirubin

General Tests:

Apart from the above tests, there are a couple of preventive tests that fall under the category of general tests to check the overall health of an individual and identify if he/she is at risk for deadly diseases like cancer. These tests include:

• Complete Urine Analysis

• Stool Test(optional)

• ECG (Resting)

• X-Ray Chest

• Ultrasonogram of the abdomen

• Pap Smear (for women)

• Clinical examination

Along with getting all these tests done make sure that you keep a record of them as well. Instead of keeping mounds of physical records that can be easily displaced, look at digitizing them and store them on a secure healthcare platform that you can easily access from your smartphone. That way you are in control of your medical history and can pull it out whenever you need – anytime, anywhere.

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