Vegetarian protein sources are a topic of conversation for many vegetarians across the world. For those of you who have adopted a vegetarian lifestyle, or are considering one, you have surely heard the tales of how a vegetarian diet offers too little protein to be healthy.

I have met and know many healthy vegetarians, and I can assure you that this is simply not the case. Vegetarianism offers diets rich in all of the necessary vitamins and minerals, including plenty of protein.

How Much Protein Do I Need?

According to the American Food and Drug Administration, our recommended daily allowance for protein is 0.36 grams per pound of body weight. For a 135 pound person, that is approximately 49 grams of protein. This is an easily achievable target by anyone adhering to a healthy vegetarian diet plan.

Protein Sources in Food

So, what are the best sources of vegetarian protein? I have listed below some foods that contain all of the essential amino acids, which means they are complete proteins and therefore are every bit as healthy as any meat product you will find.

Beans We have a variety of beans to choose from: Garbanzo beans, Lentils, Kidney beans Lima beans, Split peas, and Navy beans. Beans are great for soups, salads, or by themselves. Just one cup of black beans provides 15 grams of protein making them one of the best protein sources for a veggie diet.

Soy I mention the soybean separate from the other types of beans, because it surpasses all other food plants in the amount of vegetarian protein that it provides. In fact, its bioavailability is equal or better than many meats. It has become the staple food of many vegetarian diets.

Nuts For those who love nuts, there are many different types. Brazil nuts, hazelnuts, almonds, cashews, chestnuts, macadamia, walnuts, and peanuts (my favorite). All are good choices for protein. With the large variety of nuts and their many uses, you should have no trouble getting adequate protein.

Grains No vegetarian diet would be complete without grains. Types of grains include oatmeal, barley, wild rice, and rye. These grains can be found in a variety of foods. Look for whole grains in pasta and breads. Many people get the majority of their grains for breakfast in their cereals and even their bagels. It is best to look for 100% whole grains when you are making these selections to avoid those that are overly processed.

Seeds Great for toppings on your salads or just a snack by themselves, seeds such as sesame, pumpkin, and sunflower are great sources of protein. One of my favorites is flaxseed, which is great for topping your cereal in the morning and along with protein is a great source for your omega fatty acids.

Natural Protein Supplementation

Although a balanced vegetarian diet offers more than enough protein for anyone’s needs, some may choose to supplement their diets. This is most often done because of food preferences or for athletic endeavors.

Probably the most popular vegetarian protein supplement is TVP, or texturized vegetable protein. TVP has been around for years and is excellent for supplementing your healthy diet plan. It has a “meaty” texture, which some like and can be used in soups, pizzas, casseroles, and many other prepared meals.

Additional supplements include soy and whey protein powders and energy bars. Each offers an excellent blend of amino acids and is a readily bioavailable protein. We recommend Dr Soy protein and energy bars for those who include them into their diets.

Vegetarianism is a natural and healthy lifestyle choice that can be every bit as healthy and fortifying as diets with meat and dairy. So, the next time someone perpetuates the myth of inadequate protein in vegetarian diets, make sure to challenge them on the greater array of vegetarian protein sources your diet has over theirs!

Being overweight is unfortunately a common problem around the world and it is easy to get confused about which weight loss methods really work. Many people live very stressful lives and turn to food for comfort and stress relief. It is important to change what you use to relieve stress from food to other things like exercising such as doing aerobics or weight training or playing a sport such as tennis or golf as these can give you a great workout also.

Formula for weight loss:

In order to lose weight you need to understand a simple concept and that is that you must burn more calories than you consume. Many people think the answer is to reduce caloric intake significantly and go on starvation based diets. This is not the solution and will eventually lead to further weight gain and is also very bad for your overall health as you are depriving yourself of important nutrients.

The best method for safe weight loss is to consume the right amount of calories and to exercise enough so you have a high metabolism. Exercising the right way will mean making sure that you are doing enough cardiovascular and aerobic exercises. Aerobic exercise should be done 3 to 5 times a week depending on how active you are already based on the type of job you have as some people do much more physical jobs than others. Be sure to also train enough with weights as this will allow you to get more muscle on your body and burn more calories more quickly.

Organic foods are those in which the ingredients are being naturally grown, absent any chemicals or pesticides. It also means that the farming used is eco-friendly.

In recent years there has been a surge in the availability of these organic foods and products. After all, the more educated the masses are on their benefits, the greater the demand. So what exactly are the benefits that people have discovered?

Organically Grown Food Tastes Better

If you have never had organic food, I urge you to run out immediately and find some. Get some fruit or vegetables. Maybe a granny smith apple is your choice. Now, take a bite…Doesn’t it taste like the best apple you have ever had?

I would be surprised if you don’t think organic food tastes better after only one bite. Without the excessive pesticides and chemicals using in the farming, one can truly get an appreciation of the natural flavors of your food.

This is true for all organic foods, not just apples. Nature has provided us with a wide array of flavors, which when left alone are far superior to that of chemically enhanced products.

Organic Foods are Better for You

Organic foods are more nutritious than foods grown using pesticides. There is now plentiful research that shows organic food is vastly superior in vitamin, mineral, and nutrient content. In fact, organically grown foods have on average 30% more antioxidants than conventionally grown foods. Further, the pesticide content found in many of these conventionally grown foods can have serious impacts on your health.

For example, some pesticides can:

• Compromise the function of our liver and prevent it from cleaning out toxins
• Damage your body’s ability to produce energy, making you feel lethargic and tired
• Increase the risk of breast cancer, prostate cancer, and leukemia
• Cause birth defects, miscarriages, and kidney malfunctions

Organic products are Better for the environment

Organic food also promotes farming practices that are better for the environment. Organic farming encourages ecological harmony that is good for the food, the land, and the surrounding animals. It has even been shown that organic farming prevents soil erosion, while maintaining healthier soils for crops in the future.

Surprisingly, the use of natural and organic foods is also beneficial to our water supply. The chemicals sprayed on the crops have to go somewhere, which is typically right into our water supply from rain runoff. By limiting the use of pesticides in our farming practices, we provide ourselves yet another natural health benefit.

So, upon completion of this article, the question is: Why wouldn’t you eat organic foods? It’s better for you, the environment, and maybe above all, it tastes better!

Through continued education on natural and organic foods and their benefits, we will continue to see greater demand for them. Ultimately , for us, the consumer that means greater supply and a better opportunity for a naturally healthy lifestyle.

Getting rid of excess body fat is without a doubt a challenging thing to do. There are many distractions that can cause you to gain weight and become obese. Developing the right habits is one of secrets that people that stay fit are able to and this involves learning to eat and exercise the right way. Do not look for magic pills or the latest exercise system that promises to make you lose weight with little effort. The reality is that there is effort required to change bad habits however if you do the right things long enough it will become a habit and you will no longer feel like you have to work hard in order to lose weight and stay fit. One key point to keep in mind is that you need to burn more calories than you consume in order to lose weight and keep it off.

Increasing metabolism:

Building a higher metabolism is another secret that is critical to long term safe weight loss. Adding enough muscle mass is a key component to getting a higher metabolism. The most effective way to increase muscle mass is through weight training exercises. There are many home gyms that you can get or you can also consider getting a nearby gym membership as this will give you access to a wide range of exercise equipments which can make your workouts more varied and you are less likely to get bored. If you are new to resistance training then consider getting some personal training sessions so you can learn the proper form and technique.

Alkalize your diet:

Eating more green foods and vegetables can make a significant difference to your overall health and fitness levels and also help you to lose weight more easily. However it can be tough to get enough of these kind of foods from whole foods so it can be really useful to use some kind of supplement such as a green food supplement. These can be found in most health food stores and actually taste quite good as you can find many that have natural flavors like orange or berry.

Did you know that drinking coffee is good for you? There has been much debate over the benefits of coffee, but recent evidence suggests that the good outweighs the bad when it is used in moderation.

Coffee is rich in antioxidants, like clorogenic and melanic acids, and recent medical research suggests that drinking it is associated with a reduced risk of a variety of illnesses and an improvement in overall body and mental performance. The following is a short list of coffee’s health benefits.

• The caffeine content may relieve your headaches
• It is known to increase mental focus
• Reduces the risk of cirrhosis of the liver by 60-80%
• Reduces the risk of type 2 diabetes
• Extra protection against Parkinson’s disease
• Reduced risk for Alzheimer’s disease
• Reduces the rates of age-related cognitive decline
• Great source for antioxidants
• Provides extra energy for exercise

It is important to understand that while coffee has many health benefits it is not a substitute for an otherwise healthy diet and a natural health lifestyle. It simply means that it is a fantastic supplement and an enjoyable treat for many people.

The bottom line is that you don’t need to feel guilty about enjoying a hot cup of java every once and a while. Have some with friends and make sure to everyone around you the great benefits of coffee!

http://www.naturalhealthlifestyles.com/benefits-of-coffee.html

Although my days in formal education have ended, I will always think of September as back-to-school time. For over 20 years, September marked the beginning of a new school year and a time of change, particularly my years in university when I lived in a different apartment/house every year. Even now, I feel like Labour Day is my New Year’s Day, although it’s no longer a guaranteed holiday for me and there’s nothing different on the other side of it except cool nights, falling leaves, snow, and flu season. Whether you’re a parent of a student, or a student yourself, the change in lifestyle from summer to fall, in addition to the change in environment, can lead to an increased vulnerability to the onslaught of cold and flu viruses in the fall. There are ways to fortify yourselves and your little ones to keep your immune system strong and decrease susceptibility to illness, in addition to keeping their minds sharper and maximizing potential at school.

1) Frequent Hand Washing – I know, it sounds so simple, but this is truly the best way to prevent the spread of illness. There are bugs everywhere and all the time so if you’re not washing your hands after every trip to the grocery store, mall, and especially the bathroom, and after every patient, client or customer you come into contact with, you’re increasing the chances that you’ll become infected with whatever cold or flu is going around. Antibacterial gel is handy to have around in a pinch but it is not a substitute for frequent hand washing.

2) Stay Home – It can be tricky, but when your kids are sick you need to keep them home from school, just like you need to stay home from work when you’re sick. We’re all guilty of it; just last winter I went to work when I had a strong feeling that what I was suffering from wasn’t some food poisoning or the stomach flu but the Norwalk Virus, and I work in healthcare and know better. Stay home when you’re sick, you’re not doing anyone any favours by taking your germs out in public, particularly during the first few days.

3) Diet – Hopefully during the summer, everyone in the family has had a healthier diet. Fresh fruit and vegetables are more widely available, and it’s easier to be satisfied with a cleaner, fresh diet. Regardless of whether or not this has happened, it’s not too late to start cooking a better, more balanced diet, optimizing your family’s health and teaching them how to eat healthily. I know there are different concepts of what makes a diet healthy, whether it be low fat, sugar-free, low-carb and so on. To me, a healthy diet is one that includes fresh fruits eaten whole and not as consumed as juice, vegetables that are prepared minimally if at all with olive oil and natural seasoning, whole grains, lean meats, preferably organic, and minimal processed foods, white flour, and sugar, whether it be natural or artificial. It is particularly important for little brains to include a high amount of essential fatty acids in their diets and even consider a supplement. This will improve their focus, aid their digestion, and improve their immunity.

4) Exercise – Moving your body is good for everything. It improves circulation, decreases fat and increases muscle mass, improves mood (as effective as anti-depressants in treating mild to moderate depression), improves brain function, increases immunity, enhances digestion, and helps to prevent such diseases as many types of cancer, diabetes, and heart disease. Heart disease and diabetes in particular are on the rise in the younger population, in large part to poor diets and inactivity. Video games have their purpose (such as letting me belt out my favourite Pat Benatar song in Rock Band) but as this generation moves towards spending more and more time indoors playing video games, they’re spending less time outside, playing, biking, running, swimming and moving in general. Additionally, developing bodies need adequate rest to allow their bodies to recuperate. Our bodies do a lot of work while we sleep so it’s important for everyone to get adequate sleep but this is doubly true for children and young adults.

5) Overall Health – Having a well-balanced diet is a great start but many growing kids (as well as adults) have certain foods that they should stay away from based on their genetics, environment, and overall composition. If your child suffers from food allergies or sensitivities, it could result in ADHD, skin disorders, asthma, digestive problems, fatigue, and mental fogginess. The most common allergies in children are dairy, wheat, soy, eggs, peanuts, and corn so pay attention to what your child is eating and how it affects them. Processed foods are harder to track because most of them contain a little of everything. If you suspect that your child has allergies that are contributing to significant health problems, you should see an appropriate healthcare provider for assistance.

These are just some small ways to get you and your families prepared physically and mentally for the onset of the school year and fall. Everybody has different needs and certainly some of these may apply more to some than to others but the bottom line is that eating healthy, being active, having good hygiene, and getting adequate rest go a long way towards creating optimal health for all of us.

Happy Autumn!

While the star’s weight loss regime is kept under wraps, here are a few tricks that may help you shed some pounds; though it won’t guarantee you getting a new sitcom!

First, don’t bother with cleanses. We’re always hungry for that quick detox fix or next superfood like the Acai berry. Fifty-four new food and beverage products debuted in 2008 with the word “detox” in their descriptions. Many of these pills, fasting kits, and juice regimens will promote short-term weight loss because you are consuming far fewer calories, but the pounds usually return afterwards. Your body is pretty good at flushing out the toxins on its own, provided you avoid nicotine, caffeine, sugar and alcohol…and take in plenty of fiber and fluid to help keep things moving on their merry way.

1. Eat Red Peppers: This spicy addition to a meal can help rev up your metabolism; it’s also a good source of vitamins A, C, B6, folate, potassium, vitamin E, vitamin K and fiber.

2. Replace Your Snacks with Soups: Swapping out two typical daily snacks for two servings of soup may result in up to a 50 percent greater weight loss among overweight dieters–even if the soup and the snacks have the same exact number of calories. Your best bet is to go with soups rich in vegetables and low in sodium.

3. Drink Lots of Water: Drop more pounds faster by drinking two cups of water before each meal. You’ve probably heard that drinking water before you eat can help you lose weight, the theory behind this recommendation is that the water helps fill you up so that you end up eating less at mealtime, which leads to fewer calories consumed in the day.

4. Drink Green Tea: Chemicals in green tea, along with caffeine, are thought to burn fat and reduce weight. They also improve body measurement parameters like body mass index, waist circumference and waist-to-hip ratio. Try replacing your morning cup of coffee with green tea and have another cup later in the day for an afternoon pick-me-up.

5. Make Sure You Take Your Calcium : People trying to lose weight might have greater success if they have higher intakes of calcium from dairy products (e.g. milk, cheese, yogurt) and higher levels of vitamin D in their blood. Make sure you’re drinking low-fat or skim milk and try Greek yogurt since it has more protein than regular. Also, avoid flavored yogurts since they are just loaded with sugar.

6. When You Get the Weight Off, Keep it Off: Exercise is your best bet to make sure that the pounds you shed stay off. Set a limit for yourself. If you find yourself gaining more then 5 lbs., it’s time to get back on track. If you don’t like scales, simply use your clothes. If they are feeling tight, it’s time to get moving.

Sugar may benefit heart attack victims on the road to recovery. Ribose, a simple form of sugar, may help the heart recover faster after an attack. Heart attacks are usually caused by a decreased production of ATP (adenosine triphosphate), an energy-carrying molecule in heart cells. Ribose can actually enhance cells production of ATP leading to a quicker recovery. This could be a breakthrough for heart disease research as well as offer hope to recovering heart attack victims, but this is just a small preliminary study.

Either way, if you feel any strange discomfort in your chest – such as behind your breastbone or maybe in one of your arms, or both, or possibly in your jaw, neck, back or upper abdomen, don’t ignore it. Or perhaps it could be that you’re having cold sweats, nausea, shortness of breath or light-headedness. What could make all the difference is to consider that this could be an impending heart attack.

It has become clear in the world of cardiology that the shorter the time from the onset of a heart attack to the time the blocked artery is opened will be the deciding factor in saving a life and limiting heart muscle injury.

THREE LIFESAVING STEPS

1. Promptly call 911.

2. After you call 911, chew and swallow one 325 mg adult aspirin to help dissolve any clots that might be forming in your coronary arteries. Chewing an adult aspirin is more effective than swallowing an aspirin. Chewed aspirin hits your bloodstream faster, and starts working in four to five minutes.

3. Do not drive yourself to the hospital. Don’t even think about driving yourself or having an anxious mate drive you to the hospital.

If you are concerned with your heart health here are a few quick tips for having a healthy heart.

• Stay Active. It is recommended that you engage in at least 30 minutes of moderate-intensity exercise on most days of the week (anywhere between three and five days is the average). It will keep your waistline trim and heart healthy. Even simpler options like walking to work or taking the stairs can end up having major health benefits down the road.
• Eat These Super Heart Friendly Foods: Omega 3 fatty acids, blueberries, and oatmeal are all heart healthy foods that are relatively low in calories and good for you. Be sure to limit your red meat intake and when preparing meats be sure to avoid frying them, as trans fats are a major culprit in heart disease.
• Cut Down on Work Hours: If you work an average of 11 or more hours per day, you have a 67 percent higher risk of suffering from a heart attack than those who work a standard seven- to eight-hour day. A big paycheck is nice, but not if a majority of your money goes to doctor bills.
• Stay Connected with Loved Ones: Heart attack survivors should reach out to friends and family during recovery. Researchers from Ohio State University studied the effect of social isolation on mice after surviving a heart attack. Socially isolated mice that underwent cardiac arrest suffered higher degrees of emotional, neurological and cardiac dysfunction than socially active mice that also underwent cardiac arrest. So don’t be afraid to lean on family and friends during periods of recovery, it just might prolong your life significantly

To maintain optimal heart health be sure to visit the doctor on a regular basis and always consult her before beginning any new diet or exercise plan.

1. SKIN CANCER

Skin cancer is the most common form of cancer. Over one million people are diagnosed with skin cancer each year. If caught early, skin cancer is usually treated easily. Skin cancer is more common in people who:

• have spent lots of time in the sun or have been sunburned.
• have fair skin, hair and eyes.
• have a family member who has had skin cancer.
• are over the age 50.

You can check yourself for skin cancer every few months, get a free skin cancer screening, wear lots of sunscreen and avoid the sun when possible.

2.HEAT STROKE

Heat stroke is a serious medical condition that can be life threatening. In heat stroke, the body’s core temperature rises. Much like a fever, extremely high body temperatures can lead to permanent damage. Some signs of heat stroke include:

• confusion
• short, rapid breathing
• stopping sweating
• a fast pulse

If someone has these signs, call 911 immediately.

3. FOOD POISONING

The CDC estimates that 76 million people suffer from food poisoning. Summer time is full of picnics, and picnics bring food out into the open where it can stay warm too long. Avoid an outbreak of food poisoning in the summer by following simple guidelines about food safety and food handling. Common sense will prevent you and your friends and families from coming down with a food-borne illness.

4. EYE DAMAGE

UV rays in sunlight can damage your eyes. If you are out in the sunlight in the summertime, be sure to wear sunglasses that filter out UV light. Otherwise, your sunglasses are opening up your pupils by making things darker, which actually lets in more UV rays, not less. Be sure your sunglasses filter out 100 percent of UV light and be sure to wear them, especially around water, which can reflect a tremendous about of light to your eyes.

5.DRIVING ACCIDENTS(DRIVER FATIGUE, DEFENSIVE DRIVING, ETC.

Driving accidents are the number one killer  for young people. Avoid summer car accidents by:

• never drinking and driving
• keeping summer road trips to a reasonable length
• never driving after midnight

6. DROWNING

Each over 3,000 people drown in pool-related accidents. More than 650 drown in boating accidents. For each child under 14 that drowns, another five suffer from near drowning. Prevent these summer tragedies through supervision, proper pool safety and enforcing rules around the water.

7. DEHYDRATION

Dehydration can happen quickly in the summer heat. Be sure that you have water handy whenever you will be in the heat for a long time. Don’t forget about children too – they may not ask for water. Be sure to take frequent water breaks during the kids’ summer activities.

8. BUG BITES

Bug bites can be annoying and itchy. They can also be serious if they bring an infectious disease like West Nile or Lyme disease. Prevent bug bites and infection this summer by avoiding buggy situations, using a good bug repellent and wearing long pants and sleeves when in buggy areas.

9.UNSAFE SEX

Summer brings thoughts of romance and new love interests. While the spontaneity of a summer romance is exhilarating, the risks of a sexually transmitted infection, including HIV, are very real. Before engaging in any summer fling, know how you will protect yourself.

10. FIREWORKS INJURIES

Each year, almost 10,000 people  are injured by fireworks so severely that they must go to the emergency room. Avoid these serious injuries by leaving fireworks to the professionals. If you insist on doing fireworks in your own backyard, use common sense safety, understand what each firework does and keep children at a safe distance.

That’s the advice going out Wednesday night from the  Health Department, especially to the elderly, and parents of infants and toddlers.

That’s because they’re the ones most likely to suffer from a heat-related illness over the next few days.

“You should drink lots of water.” advises Dr. Ryan.

Sports drinks are o.k. too, as long as they don’t have too much sugar or caffeine.

What else?

“Try to spend time in cool, air conditioned environments.” said Dr. Ryan

Not an option for the construction crew.

But it’s exactly what the local  Senior Centers are  offering, weekdays 10 to 4.

“Even several hours each day spent in a cool, air conditioned environment is a good idea, is protective.” said Dr. Ryan

A way better option than huddling inside around a fan.

“If it’s less than 95 and you feel better with a fan blowing, that’s great but don’t count on that to be protective against heat-related illness.” tells Dr. Ryan

When the fan stopped making a difference at the Lindsley’s home, Mom, Dad, and 19 month-old Mason headed for the nearest public pool.

“Yes, yes, it’s too hot at home. The fans aren’t even working. No air conditioning, so we came here.” said Ashley Lindsley

And with no letup for a few days, they’ll probably be back.