Ways To Increase Protein Intake If You're A Vegetarian

Protein, protein, protein! You all know how essential this nutrient is for the normal functioning of the body. After all, they are the building blocks of you. Typically, the sources of protein are limited to dairy products and non vegetarian food but, vegans have neither of the two. So how can a vegan go on a protein diet? Time to break this stereotype! Vegans too, have many options for protein consumption.

This World Vegan Day, nourish yourselves with best vegan and vegetarian sources of protein:
1. Lentils
For proteins, lentils are highly preferred. With 9 grams of protein in every half cup, they add to fibre content in your meal as well. These meaty legumes will surely be on number one in your protein diet chart. It is one of the best vegan sources of protein.

2. Amaranth
Quite alike quinoa, amaranth seeds are tinier in size. But it does not mean that the protein content will be low. In every cup of cooked amaranth, 7 grams of protein are received by your body. Not only this, it will add iron, magnesium and vitamin B as well.

3. Green peas
These sweet little peas are a powerhouse of protein and fibre, so they are a must for your healthy being. Lucien, an amino acid necessary for metabolism and weight loss are present in green peas which are hard to find in other plants.
4. Pumpkin seeds
Crunchy, good to taste, and extremely rich in proteins and iron, pumpkin seeds are not really considered much when it comes to protein intake. But what is strange is the fact that is highly overlooked source provides you with 8 grams of protein in just a cup. It wouldn't really be that overlooked now.
5. Tempeh
If you have digestion issues, tempeh is the best option for you. It is rich in protein and probiotics. It is basically fermented form of soy and gives 12 grams of protein in every cup.

6. Spinach
Green vegetables are known for their protein content. Spinach, too, provides 5 grams of protein in every cup.
7. Nutritional yeast
Cheese ingredient it is, but packed with lots of nutrition. Just 2 tablespoons of it will provide you 8 grams of protein. Well this was indeed the highest in the list!

Fill in the powerhouses of your body with these vegan vegetarian sources of protein. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                      https://my crochet creations.blogspot.com/  

Top 5 Protein Sources For Vegetarians

Okay so let's break the stereotypes, proteins are not just for non-vegetarians. Vegetarians could have access to protein-rich sources as well. When we think of proteins in general, we think of food items like eggs, chickens, meat, and dairy. So basically, it seems like there are no options left for vegetarians. But this is just a myth. There are many other sources of protein which are good enough to meet the needs of vegetarian people.
If you are concerned about meeting your protein requirement as a vegetarian, relax! There's a wide variety of meatless sources of protein you can feast on to fulfill your requirements. Take a look.

1. Tofu and tempeh
These two originate from soybeans and are a very rich source of proteins. Tofu and tempeh are whole-protein foods. They provide your body with all the essential amino acids it needs. From burgers to soups to chilly, you can use these two ingredients to prepare anything. Tofu is prepared by pressing bean curds together in a process similar to cheese making and tempeh is prepared from matured soybeans. Tofu does not have any taste so it absorbs the flavor of the ingredients it is cooked in. Tempeh, on the other hand, is blessed with a nutty flavor. A 100-gram serving of these two contains 10-20 grams of protein.

2. Lentils
One cup of cooked lentils contains 18 grams of protein. Yes, it that is exactly how rich lentils are in terms of protein. Include them in your soups, salads or delicious dals and relish its flavor. And it does not end here, lentils offer 50% of your daily fiber requirement. Lentils are rich in fiber which promotes the growth of good bacteria which is essential to gut health.

3. Nuts
Nuts and nut butter are a great way to fulfill your protein requirement. One ounce of nuts contains approximately seven grams of protein. All you need is a handful of almonds, walnuts, peanuts and cashews ad you're good to go. You could also feed on nut butter. Basically, anything which is rich in monounsaturated fats and lowers the bad cholesterol levels is good for you. You could have them as it is, roast them, or add them on cereal or oatmeal. Thanks to their high protein content, nuts promote weight loss as well.

4. Chia seeds
Chia seeds are another protein-rich source vegetarians could feed on. 35 grams of chia seeds contain 13 grams of fiber and six grams of protein. Besides protein and fiber, chia seeds are rich in iron, magnesium, calcium, selenium and omega 3 fatty acids. They easily absorb water and can be used in smoothies or in baked foods.

5. Amaranth and quinoa
Like most other grains, amaranth and quinoa are grains which do not grow in grass. Both these pseudocereals are a rich source of protein. Just one cup of cooked amaranth and quinoa contains 9 grams of protein. And the best part is that they are both complete proteins. Besides protein, they are rich in phosphorus, magnesium, iron, fiber, and complex carbs.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                         https://my crochet creations.blogspot.com/  

Is Heart Disease Reversible?

Besides surgery or medication, is there anything you can do to modify the course of 

CAD? The answer to that is, clearly, yes -- as long as your doctor is on board. Making 

some simple but significant changes in what you eat, how often you exercise, how much 

you weigh, and how you manage stress can help to put the brakes on heart disease.

But can you actually reverse heart disease, not just slow it down? The answer to that 

question is much more controversial. Here are two expert's views.

The studies show that, with significant lifestyle changes, blood flow to the heart and its 

ability to pump normally improve in less than a month, and the frequency of chest pains 

fell by 90% in that time,” a Dr. says. “Within a year on his program, even severely 

blocked arteries in the heart became less blocked, and there was even more reversal 

after five years. That’s compared with the natural history in other patients in our study, in 

which the heart just got worse and worse.”

Those lifestyle measures include exercise -- the Dr. calls for people to walk at least half 

an hour a day, or an hour three times a week. Your cupboards, refrigerator, and dinner 

table will also need a total transformation if you expect to have a chance of 

actually reversing heart disease, not just preventing it or stopping its progression.

“Just making moderate changes in your diet may be enough to prevent heart disease, 

but it won’t be enough to reverse it,” he says.

His plan categorizes foods from 1-5, ranging from most to least healthful. To actually 

reverse heart disease, you have to stay in Category 1.

In essence, that means becoming a vegetarian, filling your plate with fruits and 

vegetables, whole grains, legumes, soy products, non-fat dairy, and egg whites, and 

keeping away from fats, refined sugar, and carbohydrates. “You want to eat foods in their 

natural form as much as possible," he says.

His program also calls for regular yoga, meditation, and stress reduction.

If you have serious heart disease and are extremely motivated, you may be able to make 

such major changes, but they are difficult to sustain, says an MD.

“You have to live a very strict lifestyle, way beyond even the normal heart-healthy life,” 

she says. “And even then, I wouldn’t say you can ‘reverse’ heart disease, because that 

implies you had something and now you don’t. With very strict changes you can regress 

heart lesions, but they shrink -- they don’t go away. You can’t cure heart disease, but you 

can slow its progression.”

She instead emphasizes slowing heart disease, and preventing it in the first place, 

through lifelong efforts to eat heart healthy, get regular physical activity, avoid smoking, 

and maintain a healthy weight.

On the diet side, that means embracing variety. “I don’t think that dietary approaches 

that are highly restrictive are sustainable,” she says. To keep heart disease in check, 

she advises:

Embrace the  new “MyPlate” program (similar to a visual she’s had on her Web site for 

years), in which half your plate is loaded with fruits and vegetables, and the other half is 

evenly divided between lean proteins and high-quality carbs such as brown rice.

• Limit the saturated fat in your diet to less than 7% of calories.
• 
  
• Choose heart-healthy sources of fat, such as salmon and other fish rich in omega-3 
• fatty acids, nuts, and olives.
• 
  

He agrees that for most people who are just looking to either prevent heart disease or 

slow it down, going entirely “Category 1” isn’t needed. “If you need to reverse a life-

threatening illness, you’re well advised to live as much as you can on the healthiest end 

of the spectrum,” he says. “But if you’re just trying to stay healthy, it’s unsustainable to 

say, ‘Never eat certain foods.’ It’s much more sustainable to just move in a healthier 

direction.”

And if you slip up and eat something that’s really not heart-healthy (a bacon 

cheeseburger, say, or a gooey doughnut) -- don’t beat yourself up. “If you indulge one 

day, then eat healthy the next. If you don’t exercise one day, do more the next,” he says.

“Guilt, shame, and anger are toxic to the heart, so forgive yourself and move on.”

Once you start making those changes, you might find that the rewards spur you to make 

more.

“We found that the more people changed their diet and lifestyle, the more they felt better, 

no matter how old or sick they felt,” he says. “The better you feel, the more you want to 

keep doing it. The myth is that a pill is easy and diet and lifestyle changes are hard, but 

the data show that less than half the people prescribed Lipitor still take it after a year. 

Taking a pill to prevent something bad happening is fear-based, and it can be boring. 

But making healthy changes to your life makes you feel good, so you’re not just living 

longer, but better.”

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com

Importance of Vitamin B-12

Vitamin B12

Vitamin B12 helps the body make red blood cells. It also aids nerve and brain function.

B12 is bound to the protein in animal products. Younger adults usually get plenty of this key nutrient by eating meat, poultry, fish, eggs, milk, and fortified cereals.

Older adults lose the ability to separate B12 from protein, which can cause a deficiency. The Institute of Medicine recommends that adults over age 50 take B12 supplements, which are easier to absorb. Vegetarians who don’t eat breakfast cereals may also need supplements.