Fitness
Protein rich food

High Protein Sources for Vegetarians

Protein is one of the most important food ingredients for the growth and development of the Human Body. Whether you are a bodybuilding enthusiast, an athlete, a sportsperson or just a person with regular protein needs, consuming a fixed amount of protein is necessary for your body. A popular myth surrounding protein-rich food is that only eggs and meat have the necessary amount of protein to fulfill the diets of athletes and bodybuilders. To be fair to vegetarians, it’s not the reality, to be honest. There are a number of vegetarian sources of protein which provide a high value of nutrition when consumed. Some of these sources are listed below.

1. Soybeans and Soy Products

Soya beans and soy products are one of the topmost sources of protein for a vegetarian. There are numerous ways in which a person can eat soy. Whether its tofu, soy milk or roasted soybeans there are many options for those who want protein. There are such a large number of ways to eat soybeans, but the best way is a traditional Indonesian fermented Soy product. If your diet includes a high intake of Protein, make it a part of your diet for good.

2. Hemp Seeds

The non-intoxicating cousin of marijuana, hemp has another benefit other than medical use for thee protein needy people. The seeds of the hemp plant are fast turning out to be a popular protein-rich ingredient in diets all around the world. You can simply sprinkle hemp seeds in your salads or add hemp protein powder to your post-workout meal.

3. Quinoa

With more than 1400 types of Quinoa products in the market, Quinoa is an ancient product that has higher protein value than most grains available. Packed with a hefty dose of healthy unsaturated fats, it’s an excellent source of fiber which can make you feel fuller for longer. You can eat Quinoa bowls in the breakfast or mix it with veggies to make different dishes, it’s a versatile ingredient which can be used in any way.

4. Spinach

Spinach, a protein food made popular by the animated cartoon Popeye the Sailorman, is really a protein-rich source of food. A cup of Spinach has as much protein value as a hardboiled egg with half the fat content. You can also maximize the nutritious value of Spinach by steaming it instead of eating it raw. Spinach is also a popular ingredient that you can ad in your salads, stir-fries, it’s really versatile.

5. Guava

This tropical fruit is an unbeatable source of protein and it also happens to have the highest value of protein in all of the fruits. Guava contains more than 4 grams of Protein along with 9 grams fiber and just 112 grams calories per cup. With seven times the amount of Vitamin C in oranges, this fruit should really make its way into your shopping list every time you go shopping. Add this fruit to your fruit salad or just eat it raw while on the go, it’s a super food for those with high demands of protein in their diet.

Health
Nuts

Nutritional Foods for Teenagers

Some might say that this generation of teenagers do not have a proper diet and may not consume proper food that will help then in proper development. This might be true to some extent but many teenagers are now focusing on their diet and take care about things they eat. If you don not consume proper food then it might have adverse effects on your health. Below are some food items that will help you in maintain a proper diet and nutritional value in your body.

List of nutritional foods:

  • Peanut butter: who expected that this tasty treat is very important for our body as much as it is important for our breakfast? The peanuts in this peanut butter carry high level of fat and calories. The fat is unsaturated which is good and kids actually need a lot of calories so that they can go about their day. This food is packed with iron and is quiet energizing. Peanut butter sandwichs are the easiest sandwich that you can make as it requires the least effort and knowledge. Peanut butter is great in taste and has high nutritional value and that’s all that we ask for.
  • Hummus: vegetarian food may seem like it lacks nutrition than meat and fish but most of the green leafy vegetables are the most nutritional foods. Hummus is basically a chickpea puree which is a really common vegetarian spread. It tastes good and is rich with iron and magnesium. Lots of people love hummus and usually pair it with pita bread which can also be healthy if you choose the whole wheat option. This snack is stomach filling and is also filled with much nutrition.
  • Mangoes and grapes: fruits as we all know are filled with many proteins and nutrition’s and you can consume then on daily basis and have a good diet plan. Most of the teenagers may not like or eat every fruit but most of them love mangoes and grapes. These two fruits are filled with fiber and potassium. These fruits are very tasty and have high water content. You can munch on them as you watch television or while just sitting and having a chat with family.
  • Frozen yogurt with cashews and walnuts: many teenagers seem to love this food and frozen yogurt is something that is currently receiving a lot of fame. This particular food is loved by teenagers during breakfast hours and it is quiet nutritional. Low fat yogurt or no fat yogurt may be better than a regular one as it has more calcium and proteins and lesser fat content into it. Dry fruits have always been a great source of iron and are best for keeping your energy levels up. Cashew and walnuts have high levels of zinc, magnesium and iron and is perfect for a teenager’s body.

These are some examples of nutritional foods that are needed for proper growth of teenagers and many more like granola with milk and whole wheat grains are some of the things that normal teenagers should consume.

Health, How To
mental

How to Stay Healthy and Happy After Retirement

The retirement age is slowly, but steadily increasing as the decades go by. Naturally, this increase comes with it a naturally expanding lifespan. Since the 1980s, for example, the average lifespan of both males and females has increased by 7 years. Compared to the retirement age, which has only increased by 2 years from 65 to 67, this more or less indicates that we will have more time to enjoy our golden years.The quality of these golden years, however, depends entirely on how well you can maintain your health and happiness. Don’t let old age get you down, and instead follow these steps to make the most out of your retirement years:

Don’t Deny Your Body What You Need

Having your body fail on you is frustrating, but it is going to happen. Instead of rejecting and denying these changes, we all need to learn to accept them as they come. Yes, your bladder is going to become weaker as the years go by, and if you have a problem with incontinence now the issue will only worsen. Just because this happens, however, does not mean it is your fault or you should be ashamed. Simply listen to what your body needs and provide for it. In this case, it will mean buying diapers for adults. Or perhaps you need a mobility assistant – all of these are fine to use so long as they help you live as you want to.

Improve Your Diet Immediately

The earlier you start eating healthy foods and maintaining a balanced diet, the better. If you haven’t up until this point, then you have to commit now. You have more time to cook healthy meals and to source or even grow fresh fruits and vegetables. If you don’t, your health could take a turn for the worse faster than you expect. You don’t need unhealthy additives like salt to eat well, you only need a bit of effort and creativity or, more likely, the internet and its wealth of healthy recipes.

Find Fun, Social Ways to Get Your Exercise

Exercise is important and critical to your health no matter what age you are, and after you retire, you have a lot more time to commit to it. Rather than try to get your exercise in alone, find fun ways to do it. Join senior exercise classes so that you can not only get exercise in that is safe for you to do, you can also make friends and grow your social circles.

Go to the Doctor Regularly for Checkups

Go to the doctor as often as they recommend you to and go through all the necessary checks. Yes, it is uncomfortable, and in some cases it can even be painful, but early detection will be key to manage your health moving forward.

Get Out there and Learn New Things

Just as you should get out and join an exercise group, so too should you take classes and otherwise try to get out there as much as possible. Go to gallery events or learn a new skill. Go on a trip – there are so many ways you can get out there and discover the world and all that it holds. The only thing you should not do is cut yourself off socially. Your retirement is the time you have to finally live life to its fullest, and the time to start is now.

Health
Men's health

How to Take Control of Your Health

When we come to think of our personal health, we might often fail into the trap of considering that things are mostly out of our hands. There’s so much in the media these days to suggest that all kinds of foods are unhealthy, cancer-causing and bad for our health. It can be difficult to know what information to trust. However, this trap can be avoided. By doing the right research, and taking control of what we buy, what we eat, and the way we lead our lives, we can truly gain ultimate control over our health.

Purchasing

You’re in total control over the food you consume. You choose what goes into your shopping cart, and you choose what goes into your meals at home. When you choose to eat out, you choose the establishment, and you choose from the menu. There can be no excuse for practicing anything other than a healthy eating routine: not an extreme diet, but a sensible and balanced intake of the foodstuffs one needs to remain healthy. You’ll know what these are: the trick is to be sensible, remembering to consume always in moderation.

Motivation

You’re also in control of how you use your leisure time. Many people feel simply too tired to head out and exercise after a long day at work. This is often excusable, but if it becomes routine, you may find yourself struggling to force yourself out even when your energy reserves are relatively high. Ensure that you’re always motivated to go to the gym or out on a jog, perhaps by setting weekly and monthly goals, to that you continue to hold ultimate control over the fitness and muscularity of your body, instead of giving up hope on its health.

Responsibility

Many individuals consider that their health is in some way, not their responsibility. They might, perhaps, offset that responsibility onto their employer, or onto the state. It’s the wrong attitude, and the only way to take total control over your health is, of course, to be responsible when it comes to visiting the doctor and taking your medication. Be aware of the subscriptions you can fill though finding a Pharmacy Online to supply you. Do this only, of course, after speaking and getting advice and recommendations from your doctor. By being proactive, you may well save yourself a period of poor health.

Lifestyle

The final component to living a healthy life is to concentrate on all other areas of your lifestyle. You’ll know the snag points: smoking, drinking, and drug-taking being the three main points of concern. But there’s also sleeping: it’s seen as essential to good health that you observe a regular sleep pattern. And finally, something that’s often overlooked altogether when considering one’s health: mental health. One in three adults will suffer a mental health condition in their lifetime, so ensure you’re well-equipped with a support structure and open dialogue to help if you encounter your own mental health decline.

Take ultimate control over your health by following these four easy tips.

How To
Weight loss tips

How to Keep yourself Motivated for Weight Loss

Hitting the fitness center is the easier part of the whole weight loss process. What’s even more difficult and stressful is to keep the momentum and continue to put in the efforts towards achieving your goals. So, we have listed some tips for you on how to keep yourselves motivated throughout the process.

1. Determine Why You Want to Lose Weight

Clearly list out all the reasons you want to lose weight and jot them down. This will help you stay committed and to reach your weight loss targets. Read through them daily and use them to boost yourself up.

2. Have realistic expectations

Most professionals recommend only losing 0.5–1 kg per week. Setting unrealistic goals can lead to frustration and lead you to give up.

3. Focus on Process Goals

Mostly folks trying to shed weight only set final targets, instead, you should set process goals, or intermediate actions that you’re going to take to reach your desired outcome.

4. Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to and avoid plans that would be nearly impossible to follow in the long term. Therefore, avoid strict diets and consider creating your own custom plan.

5. Celebrate Your Successes

Losing weight is hard, so reward yourself keep yourself motivated. When you feel proud about yourself, you will increase your motivation. However, it should be behavior changes and not just reaching a certain number on the scale.

6. Find Social Support

People need frequent push and positive feedback to stay motivated. Tell your close kin and pals about your weight loss goals so they can help support you on your journey. Research shows that those who make a public commitment are more likely to follow through with their goals. The people you share your goals with and accountability are directly proportional and hence more effective the results are.

7. Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight. When you are too restrictive, you will find more inclination on cheating and huge pangs of craving attacks. Thus, try to be like, “I had a big lunch, so I should aim for a healthier dinner”. And avoid being cruel to yourself on errors. Be liberal to yourself and remind yourself that this isn’t the end of the world.

8. Learn to Love and Appreciate Your Body

It has been a proven fact that people who hate their selves are less likely to lose weight. Take steps to improve your perspective on body image, it can help you lose more weight and maintain your weight loss.

9. Get Professional Help When Needed

Don’t be shy to get a professional help to aid your weight loss efforts when needed. Many people get boosted and more inspired by the accountability a professional provides them. If you are still finding it difficult to get motivated then do consider the option of visiting a psychologist or dietitian who is trained in motivational interviewing.

How To
Stress free

Offbeat Stress Busters

Hello to all the lovely people reading this! The world is getting digitalised, racing up, catching up with new trends, food, fashion, health levels and the list is endless. And amidst all this competition having stress is obvious, one must just accept that. But how does one gets to overcoming stress? Join a fitness class? Or doing a hobby? Well even these may require you to shop for the proper dress, the mat and again the stressful cycle of shopping without money would be on. So then? Well here are few off beat stress busters around you available free of cost and in plenty. Plus they would just require time and no money. Sounds untrue? Read on to know more:

  1. Children: Starting to busting your stress by spending your time with children. They should be those tiny toddlers in the 0-4 years of age. Try to play, converse, take them around. You wont believe but the results would be magical. When you see a younger one playing and moving around so carelessly without any worries, your inner self will get to boosting yourself. You will feel the energy again and move towards positivity.
  2. Play with the kids of your colony: Yes, this may sound kiddish but the fun of playing with the not so known but familiar kind of games will pump your energies, for sure. They may not like you or allow you to play for the first time but believe me once you get in, the fun is unlimited. Seeing yourself playing games with low energy or stress, will boost your spirits.
  3. Plants are your saviour: get to any garden in your neighborhood and try to water the plants. The breeze, the aura of a garden will light up your spirits for sure. The different movement of water down the soil for different plants will make you realise certain things. Also the way these plants grow despite the varying sunlight, water and nutrients, gives you another perspective towards life.
  4. Visit a old age home: this could require a bit of guts as the condition at the one you choose may not be so welcoming. But then trying to spend a day or at least few hours with them would escalate your mood and spirits. Just be around them, help them, watch a movie with them, or make a wish come true of any one of them, you will feel positive.
  5. Move around with a cycle: you may not own a cycle but definitely can borrow from any kid in the neighborhood. Go out for a ride with no worries, no baggage of future or any tension by your side. Just move to the area according to the instant replies you r head gives you. The randomness will set you free from the stressful situation.
  6. Visit a place of religious importance: the energies, vibrations and the aura of a place of religious importance is just incomparable. Look for a temple, church, mosque or gurudwara and sit there for some time. It will take away all your worries and troubles.
  7. Call a person: talk to a person you haven’t been in touch for around a month or so. It will refresh your mind and the conversation will lift you up for sure.

Try these offbeat ideas to get you out of the stressful situation.

Fitness
Running

How you would be Benefited with Running

Running is known to be the best exercise. This is because it has many benefits as compared to the other exercises. Even the trainers ask the trainees to run a mile before starting up for the exercises. Easy and beneficial, it is made for everyone. Here are the few benefits of the running that could be beneficial for you.

  • Weight loss

Running consumes up a lot of calories. It is truly made for the people who want to lose up the weight. Running consists of the movement of various body parts. This movement requires energy and the body starts to burn

That extra body fat over you. The running would burn up all that extra junk of calories on your body.

  • Great for warming up

Running is a great warm-up exercise. No matter what the sport is, everyone runs before they start the game. It is a great way of preparing your body for the workout. Moreover, the sweat indicates that your body has warmed up and you can start the workout.

  • Increase the muscles in your legs

For the people who run quite a lot, here is the good news. Running causes the body to build up the muscles of the legs. After some days of the continuous running, you would see that your body is getting stronger and stronger. It is also beneficial for the toes and feet as they get away too flexible with the running. That pain in the legs, after running indicates that new muscles would build up in that area.

  • Increases the flexibility

The body tends to get more flexible with the running. When you run more, the body’s muscles stretch and when it happens again and again, the body starts to get flexible. Running means movement of different body parts like arms and legs which means that your body is getting more flexible.

  • Increase in Stamina

Running also builds up the stamina in the body. You would see a great boost up in your working abilities when you start to run. You can self-assess by yourself that a mile, which was turning out to be a challenge for you, after a month you are easily completing that.

  • Relieves the stress

Running is a great stress reliever. You can feel that your brain works more actively when you start running. Let go all those emotions with running and you would be perfectly calm and relaxed when you stop running.

  • Bone density increment

When you start to run more often, your bone density starts to increase. This is a great benefit to you as higher bone density means stronger bones.

  • Great lungs

After running regularly, your lungs start to intake more oxygen too. They get stronger and the capacity would start to increase just after you are covering up the mile. This process would lead to the increase in stamina and you would cross all the hurdles in no time.

So pick up the shoes and start running now.

Health
Men's health

Ways to Improve Health in Men

The importance of mental and physical health is important,especially in today’s fast-paced society. Increased stress levels and lack of sleep can happen often, and it is essential that people know ways to prevent this or improve their working patterns effectively.

There are many ways to do this and most are universal, but here are a few ways men can improve their health to keep up with modern society:

Exercise regularly

This is the most common advice when it comes to a healthier lifestyle. Exercise can help burn calories and keep off weight by producing lean muscle.

You don’t even have to go to the gym to get moving. By simply adjusting your day to day routine, you can get as much moving activity as you can get by going to the gym. This can be as simple as walking or biking to work rather than driving – and if you are driving, by parking a distance away from the building and walking the rest of the way.

Moving around in between working can also be highly beneficial. It can be good to get out of your desk once in a while to take a break and consider walking for lunch rather than staying at the office.

There are many benefits to exercise such as helping men live longer, lower risks of certain diseases and help maintain testosterone levels.

As men age, they may see a drop in testosterone levels and exercise can help with this. An alternative would be to undertake testosterone therapy, which can prevent loss of energy, muscle,and motivation. Low testosterone can also affect a person’s mood and increase the likelihood of depression.

By taking steps to help counter this such as exercise or therapy, this can help men improve their health. Exercising also has other benefits such as preventing sleep disorders and decreasing the likelihood of developing diseases such as heart disease.

Healthy eating

Exercise is important,but if this is not paired with a healthy diet, it can only help so far.

Certain foods can help keep circulation strong and help balance the increase in movement no matter what pace you set. Eating more fatty fish such as salmon and tuna increase healthy omega-3 fatty acids which are a good source of Vitamin D.

Eating more high-fiber foods has its benefits such as feeling full for longer and increase protein levels while eating more dark vegetables contain important antioxidants and helps with arthritis and heart disease. Adding more nuts and seeds into your diet is a convenient snack on the go that contains healthy minerals and antioxidants that are highly beneficial for the heart.

Likewise eating less junk food is highly beneficial so remind yourself that late-night snacking is counterproductive. These can increase the likelihood of heart attacks especially as you age and can cause rapid weight gain.

Mindfulness and mental wellbeing

Mindfulness involves the moment-by-moment awareness of your thoughts, sensations,and feelings. This is particularly important to help ground ourselves in today’s fast-paced and hectic lifestyles, constantly worrying about the future rather than living in the moment.

As complex as emotions can be, most men try to avoid them. This can be unhealthy,and mindfulness exercises such as meditation can help create awareness and understanding in handling emotions and as a result, yourself.

Meditation also helps deal with the stresses that come with everyday life. This can cause sleep deprivation, fatigue, worry,and anger. Meditation can help gain an understanding of where these stresses come from and how best to handle them, as well as help increase clarity of ways to move forward.

Small changes in our daily routine can help in the long-run. By simply changing your working or eating patterns bit by bit or including small breaks in your routine, you can set yourself up for an increasingly healthier lifestyle.

Health
Fruit vs fruit juice

Some Reasons as to Why you should Choose the Whole Fruit over its Juice

I am sure that you must have heard people talking of how they just cannot chew on fruits but prefer to have the juice. Well. To begin with, you should avoid that. Now, it may seem surprising to you because aren’t the juice and the fruit the same thing technically? Seems like no! There is actually a lot of nutritional difference between the two. This is why doctors and researchers have stated time and again that we should pick the whole fruit over the juice. Read ahead to know some of the top reasons. When you have this complete knowledge, you will automatically make the right decision which will yield maximum benefits for your body to be healthy.

  1. Fiber content: First of all, you need to note that the moment you opt for a whole fruit instead of a glass of fruit juice, you consume a lot of fiber. For those who do now know, fiber is very important for your body. This is because it gives an instant boost to your body’s immune system and digestive system. In fact, fiber is also a factor that can help you to control constipation and helps you to feel fuller. This is why it has often been emphasized that the food you consume should be rich in fiber if you want to maintain a healthy body.
  2. Cavity risk: Secondly, cavity here refers to the cavities that are likely to build on your teeth when you consume a glass of juice. What happens is that the sugar content in the juice is very high. As a result, the residue that sticks on to the teeth, leads to the risk of developing cavity.
  3. Energy: Energy is one of the most important things for the human body. This is also the reason why we actually consume any food or liquid in the first place. It has been noted that the nutritional make-up of the fruit is such that it gives you more energy than compared to juice. It must be pretty obvious to you by now that whole fruits take longer to be consumed and digested by the human body. This is why it makes you feel fuller and you avoid all urges to binge eat on anything sugary. These urges lead you to be grumpy but with a whole fruit, you have more energy all through the day.
  4. What about the risk of developing diabetes? Last but definitely not the least, one of the major concerns that has been brought ahead by people is the risk of developing diabetes. Since the sugar content in the juice is higher than the whole fruit, it has been noticed that it leads to a great risk of diabetes. This is why you should teach everyone around you to avoid juices and actually stick to chewing the whole fruit. It helps to keep your weight in check as well as you tend to eat less of any fattening food item.
How To
Green tea

Ways to Make your Green Tea Taste Better

You must have heard a lot of people consume green tea. This is because while there was a myth doing the rounds that green tea helps you to reduce fats in your body, a lot of people believed it. The actual reason as to how green tea can help you to control your body weight is that it speeds up the metabolic rate of your body. This is why you are able to eat sufficient amounts and then burn them accordingly. now, it is no hidden secret that green tea actually has no particular taste of itself. This is why a lot of people have second thoughts about consuming it. This issue has now bene solved for you. all that you need to do is just read ahead to know about ways in which you can make the green tea taste better.

  1. Add lemon: The very first thing that you can do is to add lemon drops to it. Lemon is anyway recommended for you in a glass of warm water each day. However, what is better than being able to add it to your green tea. It not just enhances the taste of your green tea but also helps your body to get rid of toxins. For those who are too lazy to add lemon on their own, it is great for you that you can buy lemon flavoured green tea across supermarkets.
  2. Add honey: Secondly, you can add honey. Now, it is not advisable for you to add sugar because that only gets deposited in your body and the main purpose of consuming the green tea is actually defeated. This is why you can try natural honey. It is pure and adds a different flavour to the green tea. Honey also has more nutritional benefits when compared to the white sugar that is a common household product.
  3. Add mint leaves: Thirdly, you can consider adding mint leaves. Mint leaves are usually added to a number of mocktails and cocktails to enhance the flavour. Even the very popular mojito is also served with at least two to three mint leaves. However, you must remember that mint leaves should be consumed in moderate quantities only. Excess of anything is bad and mint leaves are no exception. They are definitely refreshing in the morning and also help you to wake up faster!
  4. Brew it for the right time: Last but definitely not the least, you should brew your green tea bag for the right time. After you have boiled the water, you must keep the green tea bag dipped in it for at least 3 to 4 minutes. If you keep it for lesser time, then it is obvious that the water will not get enough time to dissolve it. On the other hand, if you exceed this time limit, then there are chances that the green tea will turn out to be bitter and you will just not like the taste.