Chinese eat healthier, exercise more over health concerns – Chinadaily USA
Posted: September 24, 2020 at 4:01 pm
Many Chinese people used to greet each other with "Have you had your meal?" to show their friendliness. Recently, a new greeting has emerged in many Chinese cities, namely "Have you lost weight?"
Chen Xin, a mid-level manager of a media company in the eastern Chinese city of Hangzhou, has surprised his friends after successfully getting slimmer. "Following instructions from my nutritionist, I went on a diet and lost 10 kg," Chen said with a satisfied smile.
In recent years, food-delivery services have been growing fast and entering every corner of Chinese cities. Also, Chinese people can easily get access to foods from all over the world. But people are paying more and more attention to their health.
On food-delivery platforms, food labeled with "low calories" and "light food", including wholewheat bread and coarse grain products, are becoming popular. More people are becoming familiar with various terms, such as "sugar cut-off" and "low-calorie Fast Diet plan".
"I used to eat a lot of unhealthy food, which brought me much trouble. My blood lipids, uric acid, and other indicators used to be far higher than normal levels," Chen said. "Now my health indicators are becoming normal, and I can feel that my body is in good condition again."
Chen is not alone. Many Chinese are troubled with "diseases of affluence", including obesity and hypertension, as the quality of life for most has greatly improved over the past decades. Most people no longer need to worry about if they have enough food, but rather if they have a healthy diet.
According to statistics from global market research firm Euromonitor International, the global meal replacement market reached $66.16 billion in 2017, of which the Chinese market contributed 57.17 billion yuan (about $8.45 billion). The Chinese market is expected to reach 120 billion yuan in 2022.
Despite healthier diets, many people believe, to lose weight, it is not enough if you only control your food intake. Exercise is also of vital importance.
Jiang Yichen, a consultant at a foreign consulting firm in Beijing, trains in the gym if he finishes work early. "Doing sports provides me with energy, and dopamine gives me a lot of pleasure after I sweat," Jiang said.
Like Jiang, many people are fond of various sports, and some even take fitness equipment home. Products such as body fat scales, fascia guns, and treadmills are among the best selling products on various e-commerce platforms.
Over the past two years, the online consumption of fitness equipment has increased significantly, particularly among women who attach great importance to body management, according to statistics on 2019 fitness equipment consumption on Tmall, an online e-commerce platform of Alibaba.
Many people even like to run marathons. In China's major cities, holding marathons has become a fashion. According to the China Marathon Annual Report, released by the China Athletics Association in 2019, 1,828 marathons were held nationwide in 2019, covering 31 provinces, autonomous regions, and municipalities, with 7.12 million participants.
Health is an important manifestation of a state's soft power, and the improvement of overall health conditions can have a positive impact on economic development, said Wang Hufeng, a professor at the School of Public Administration of the Renmin University of China.
"China will succeed in building a moderately prosperous society in all respects this year, with health becoming a huge industry," said Li Hua, deputy director of the Zhejiang Provincial Sports Bureau.
"Health is a major issue of concern for the Chinese people. It is also an important part of the public's sense of fulfillment, happiness, and security," said Wang.
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Chinese eat healthier, exercise more over health concerns - Chinadaily USA
Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function – NDTV
Posted: at 4:01 pm
Immunity tips: Regular exercise can ensure a strong immunity
Building immunity is no rocket science, but surely requires some dedication and discipline. The immune system plays the important role of protecting body from harmful substances like bacteria, viruses and germs that causes illness. If you have a weak immune system, not only will you fall sick more often and easily, but it will also make it difficult for you to recover from them. The immune system fights disease-causing germs like virus, bacteria or fungi and help in removing them from the body. It recognises and neutralises effect of harmful substances in the environment and also fights disease causing changes in the body like abnormal growth of cells.
Lifestyle coach Luke Coutinho, in one of his recent posts on Instagram, talks about a few simple ways that can help you build a strong immunity. Following these tips can be especially important during the COVID-19 pandemic. Here's what you need to know:
1. Eat a wholesome and balanced diet: Eat fresh and homemade food, most of the times. Include lots of seasonal fruit and vegetables in your diet. Make sure your diet includes wholegrains, nuts, seeds, lentils and legumes.
Also read:Balanced Diet Essentials: Here's A List Of Expert Recommended Nutrients You Should Add To Your Diet
2. Adequate exercise: Exercising regularly can be your gateway to good health, healthy weight and strong immunity. Along with exercising for one hour or half an hour regularly, make sure that you are also physically active throughout the day. Pranayama, breathing exercises, yoga, squats, walk, climbing stairs or doing household chores are all ways to keep yourself physically active throughout the day.
3. Get good quality sleep: Sleeping well is important for a strong immunity. Getting good quality of sleep is important than the quantity of sleep, informs of Coutinho. Align your body according to the circadian rhythm. Avoid drinking caffeine after 4 pm, make your bedroom comfortable and cosy to sleep well and drink a cup of turmeric milk at bedtime.
Also read:These Soothing Yoga Poses Will Help You Sleep Better
4. Take less stress: Stressing too much can disrupt your sleep, digestion, weight loss goals and immune function amongst others. Meditation, deep breathing and spending some time in nature can help you relax and calm down.
Take less stress if you want a healthy functioning immune system Photo Credit: iStock
5. Work on your gut health: A healthy gut is an important prerequisite for a strong immune function. 80% of immunity resides in the gut, says Coutinho. Include probiotics and prebiotics like curd, yogurt, kefir, kimchi and kombucha in your diet. They feed the good bacteria in gut, improve gut flora and overall gut health.
Also read:Gut Health And Strong Immunity: Know The Surprising Link
A healthy and disciplined lifestyle which includes regular exercise, balanced diet, good sleep, less stress, little or no intake of alcohol and no smoking can help strengthen your immune system and enable it to function effectively.
(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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How to manage and treat PCOS-induced acne and hair loss – VOGUE India
Posted: at 4:01 pm
With an approximate one in five Indian women suffering from polycystic ovary syndrome (PCOS), doctors say that more awareness is needed about the condition, especially because it can be controlled by proper diet, exercise and lifestyle changes. A major side effect of the hormone disorder? Acne and hair loss. These are also the symptoms that most patients present with first. We spoke to a dermatologist and a gynaecologist for their take.
Polycystic ovary syndrome (PCOS) is a condition where women produce higher-than-normal amounts of male or androgen hormones. This manifests as small cysts on the ovaries, which disrupt hormone levels and then cause irregular (or delayed periods) due to an ovulation imbalance. But what shows on the outsideacne, thinning hair and excess facial hair, is what patients usually consult their physicians for first.
PCOS disrupts your skin and hair texture. Because there is too much testosterone in the body, there is an increase in sebum and skin cell production, leading to acne. PCOS-induced acne shows up on the jawline, cheeks, chin and upper neck, shares Dr Gupta. Not only is hormonal acne uncomfortable, but it also can be painful, as the cysts and nodules can be hard and long lasting. In some cases, the skin texture becomes dry and there is darkening of the neck and underarms observed, adds Dr Mayur Das, consultant, obstetrics and gynaecology, Max Super Speciality Hospital, Delhi.
Hair growth is also thrown off balance. PCOS causes excess hair growth on face, chest or back. This is called hirsutism, and is a very common symptom. In a lot of cases, there is thicker hair growth on the face and body, but thinning of hair or hair loss near the frontal hairline, states Dr Das. Due to an overabundance of testosterone or androgen, hair may become thin or brittle, and begin to fall out without being immediately replaced.
The underlying cause is the hormonal imbalance, and the treatment for it is multifaceted. Doctors may prescribe oral contraceptives to decrease androgen production and regulate oestrogen, or may treat each symptom (like the hair loss or extreme acne) separately through medications or topicals.
Over-the-counter acne medications typically rely on benzoyl peroxide, salicylic acid, and sulphur to help treat acne. Although these ingredients can help with mild breakouts, they usually aren't enough to treat hormonal acne, says Dr Gupta and adds that the prescription treatment isotretinoin (a type of retinol) may be required in case of severe cystic acne and acne. The doctor may also prescribe antibiotics and spironolactone which helps lower testosterone levelswhich then reduces acne."
These same medications are used to reduce testosterone induced hair loss too, so it all works in tandem. In addition, doctors may suggest other therapies to kickstart hair growth once the hormonal imbalance is in control. PRP, mesotherapy and Progenra help to stimulate cell growth in the scalpan important addition to oral medicines.
Dr Gupta says that tamping down inflammation is important to reduce the intensity of the symptoms. Include leafy greens, seasonal fruits, high fat foods, nuts and seeds. Switch to a nutrient-rich diet with whole foods, less of refined and processed foods which are also heavy on preservatives. Stay away from carb-laden foods like white rice, potatoes, cakes and milk chocolates and cut down on sugar consumption to see a marked difference in your skin and hair texture, she says. Since weight gain and insulin resistance is another byproduct of PCOS, reducing these markers can go a long way in reversing the end result. Exercise is key tooit can lower blood sugar levels and prevent insulin issues. Reducing stress through exercise, meditation and other forms of mindfulness helps to deal with microstressors, which help to control the adrenal and cortisol levels of the body too.
Experts recommend supplementing the diet with omega acids, zinc and biotin to facilitate hair growth from within. Inositols are carbohydrates that can influence the body's insulin response, and when taken as a supplement may help improve metabolic and reproductive aspects of PCOS, explains Dr Gupta.
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How to manage and treat PCOS-induced acne and hair loss - VOGUE India
29 Best Keto Pre Workout Snacks and Supplements – Greatist
Posted: at 4:01 pm
Pre-workout supplements are created to pump up your next sweat sesh. Most formulas come as a powder to mix with water and chug 30 minutes before your workout.
Pre-workout formulas are standard for professional athletes, but theyve also caught on in the mainstream.
Since theyre a dime a dozen on the market, it can be tough to figure out which ones are legit. It also takes time to find the one thats best and safest for your goals.
The ketogenic diet calls for high fat, low carb eating to encourage your bod to use its fat stores for fuel. The basic keto eating breakdown is 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates.
When your body doesnt have carbs for energy, your liver steps in. It converts your fat into something called ketones, which can be burned for energy instead. Once your body starts this fat-torching process, its called being in a state of ketosis.
For folks on the keto diet, its important to choose a pre-workout that will *keep* their bodies in ketosis.
TBH, the answer varies wildly from product to product. You will see some common ingredients in both mainstream and keto-friendly pre-workouts.
Exactly what you think: Boost your energy to improve your performance.
From thiamine (B1) to cobalamin (B12), the B vitamins = brain and blood cell juice to help your body run on all cylinders.
Stevia. Saccharin. These guys make your jolt juice tasty.
Beta-whaaat? Keto pre-workout formulas differ from other formulas in two ways: They typically have no more than 1 carb per serving *and* they include beta-hydroxybutyrate.
Recent research suggests that pre-workout formulas with electrolytes and beta-hydroxybutyrate boost exercise performance by more than 10 percent for folks in ketosis.
Most pre-workout formulas include salts to replenish electrolytes lost to sweat, natural or artificial flavors, and sometimes a blend of herbs or vitamins.
This is perhaps the biggest issue with pre-workout powders and pills. The FDA doesnt evaluate the safety, effectiveness, or quality of dietary supplements or their ingredients. That includes the *amounts* of ingredients in so called proprietary blends. So, you could be getting more (or less) of a vitamin, mineral, or other ingredient than you bargained for. Pretty murky stuff, huh?
The best way to verify the nitty-gritty of pre-workouts with proprietary blends is to shop for products that have been certified by a third-party company.
Of course! Like most supplements, pre-workouts come with a side of research-backed results and personal claims.
Because of the caffeine content, most pre-workout supplements make your energy soar. And being wired AF increases your chances of going harder, faster, stronger.
Caffeines benefits go beyond the obvious too. Research indicates that it boosts exercise performance and decreases post-workout muscle soreness.
The ingredients listed above essential amino acids and performance-boosting beta-hydroxybutyrate will also increase pump and help you smash your workout goals.
Well, theres that whole proprietary blend thing. These blends are merely FDA-regulated, so theres the potential for mystery types and amounts of ingredients.
Pre-workout supplements will never be as straightforward as a simple pre-workout egg, avocado, or other whole-food snack. And even when dosing on essential amino acids and vitamins, you run the risk of getting too much of a good thing.
Finally, theres always a chance that your pre-workout wont mix well with your other supplements or prescription meds. Err on the side of caution and talk to your doctor before taking a new pre-workout formula.
Maximizing your workout is all about preparation.
Most pre-workout formulas are designed to be taken 20 to 30 minutes before exercising. This gives the ingredients time to take effect.
If youre craving a caffeine jolt, timing gets a bit trickier, because caffeine takes effect 45 to 60 minutes after you consume it.
Your best bet? Chug that pre-workout drink 30 minutes before your warmup. The amino acids and vitamins will already be surging through your system, and the caffeine will kick in soon after.
Youll typically choose a pre-workout supplement that has the right ingredients for your specific goals. Some ingredients give you major pump for lifting, while others boost your endurance.
Pick a pre-workout that fits your exercise style and goals.
Wanna support your pump during ketosis? Look for beta-hydroxybutyrate.
Need major jolt juice for HIIT? Go for the caffeine and B complex.
Hoping to beat your lifting record? Grab a pre-workout with creatine, athletes favorite ingredient for boosting strength and power.
Its a big deal that pre-workouts arent FDA-approved. If yours is stuffed with pointless fillers, youre wasting your cash at best. At worst, you could be harming your body instead of pumping it up for peak performance.
To be safe, professional or student athletes should get their pre-workout supplements approved by a coach or dietitian.
Not a pro? Ask your doc about any harmful interactions with your other supplements or prescription meds.
Keeping safety in mind, we searched for pre-workouts that are rated highly for keto-friendly ingredients, workout impact, reliability, and taste (when applicable).
Full disclosure: We used Amazons bestseller list and highest-rated products as a guide.
Our search turned up 11 classic pre-workout powders. But we also found a killer variety of pre-workout nibbles to rev up your next sweat sesh.
These supplement and powder formulas are classic pre-workouts but in keto form! Mix em up with water and chug about 30 minutes before your workout.
Need an a.m. pick-me-up? This citrusy pre-workout offers up caffeine from green tea extract. Its also dairy-free and gluten-free ideal for touchy tummies.
If the tame packaging worries you, leave those fears behind: This pre-workout has powerhouse ingredients like beta-hydroxybutyrate and MCTs.
The refreshing flavor comes courtesy of stevia, meaning theres less than 1 gram of carbs per serving. #winning
Price: $$$
Buy Perfect Keto Perform online.
The amino acids! The vitamins! The steady supply of caffeine! TBH, Kino Octane is one of the most well-rounded ways to boost your energy, replenish electrolytes, and generally pump up your muscle capacity.
Peep these ingredients: 6,000 milligrams of L-citrulline, 300 micrograms of vitamin B7, 100 milligrams of thiamine (vitamin B1), and no sugar.
Price: $$
Buy Kino Octane online.
Say hey to one of the first pre-workout supplements designed specifically for keto folks!
With fatty MCTs for fuel, BHB salts to keep blood sugar in check, and all the beta-hydroxybutyrate keto gym rats know and love, this third-party-tested lemon ice shake-up delivers.
Have texture issues? Beware. Reviewers say this one gets hella clumpy.
Price: $
Buy BPI Sports Ketogenic Pre-Workout Supplement online.
Want a true blue pre-workout? This one is Americas #1 selling pre-workout and swole idol Mat Frasers preferred formula. Thats why we also named it one of the best overall pre-workout supplements of 2020.
But wait theres more! Its third-party tested. Clocking in with less than 1 gram of carbs, its also keto-friendly AF.
Three cheers for transparent products that work!
Price: $
Buy C4 Original Pre-Workout Powder online.
With its A+ ingredient rundown no carbs, no caffeine, no sugar! Keto Drive is damn tasty. Take your pick from two flavors: black cherry or matcha lemonade.
Packed with the usual arsenal of pre-workout supplements, Keto Drive is also formulated with a patented beta-hydroxybutyrates (BHB) blend, supporting a rapid rise to ketosis.
Sensitive stomach? Ease into this one some reviewers say it gave them the runs and abdominal pain.
Price: $$
Buy Keto Drive online.
Not many pre-workout supplements are vegetarian or vegan. Thats because theyre packed with collagen or animal-based amino acids. So we were amped when we found Vega Sport, which is plant-based *and* gluten-free.
The formula comes in vanilla, mocha, or berry flavor, so its perfect for mixing with your fave plant milk or blending into a keto smoothie.
Price: $$
Buy Vega Sport online.
Weve got another BHB in the house! Reviewers back up this cherry-flavored pre-workouts claim: It supports pump so you can crush your next workout.
No carbs in sight, but Crush on Keto does include 2,000 milligrams of beta-alanine, 400 milligrams of L-taurine, a proprietary keto blend that includes L-arginine AKG and BHBs, and a whopping 250 milligrams of caffeine. So if caffeine hits you hard, start with half a scoop of this one.
Fans usually pair this pre-workout with the brands Burn on Keto supplements, but its always best to check with your doc before adding pills to your routine.
Price: $
Buy Crush on Keto online.
As the name suggests, this is as basic as a pre-workout gets. It has no sugar, no carbs, and no caffeine, so you might be wondering what *is* in these little packets of pre-workout.
One hundred percent pure MCT oil powder. Thats it.
Reviewers say the MCTs will get you focused AF and science says MCTs help folks reach peak performance in the gym.
Price: $$
Buy Stupid Simple MCT2GO online.
Though electrolytes are marketed for post-workout hydration replenishment, pumping your body with minerals pre-workout also revs up your energy and stamina and, ultimately, your pump.
Since its basically a hydration jolt, Electrolyte Recovery Plus wins the award for Most Tame Pre-Workout. But dont let the power of electrolytes fool you!
As one reviewer puts it, I just feel absolutely amazing. I feel so much stronger. Easing into pre-workout formulas? Give this a whirl!
Price: $
Buy Electrolyte Recovery Plus online.
With zero carbs or calories, Old School Labs Real Keto is the real deal. The caffeine and mushroom adaptogens are just the cherry on top.
Fans rave about this pre-workouts ability to accelerate workout intensity without sacrificing keto compliance.
Looking for a crash-free formula? Give this a whirl and let us know what you think!
Price: $$
Buy Old School Labs Real Keto online.
Mixed up in an FDA-regulated facility (*swoon*), Keto Rises organic caffeine formula could turn any night owl into an early riser.
Refreshing OJ flavor? Check. Vitamins A, C, D, and K to kick off your day? Check. Salts for optimum hydrate? Of course.
This supplement is also loaded with L-carnitine, which is known for improving workout recovery and fat-burning capabilities.
Price: $$
Buy Keto Rise online.
Need a break from the chugging? Load up on these keto-friendly bars for an occasional pre-workout snack instead.
With whole-food ingredients and 10 grams of protein per serving, Perfect Keto Bars live up to their name. The jolt of pure, fatty energy just might be worth the chunk of change.
Price: $$$
Buy Perfect Keto bars online.
What Stoka Bars lack in caffeine or amino acids, they make up for in delicious protein and fatty fuel. And we dare you not to love the ketolicious sweetness of the PB&J flavor!
Price: $$$
Buy Stoka bars online.
Remember that time we swooned over these keto grilled cheese bars? Yep, still loving them. These low carb, high protein, gluten-free, sugar-free snacks are a tasty way to kick-start your weekend workout.
Price: $$
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29 Best Keto Pre Workout Snacks and Supplements - Greatist
Arthritis treatment: Avoid this type of food to reduce inflammation and restore defences’ – Express
Posted: at 4:01 pm
Arthritis is rife in the UK; more than 10 million people have arthritis or other, similar conditions that affect the joints. Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Their causes may differ, but they share similar symptoms. The most common being stiffness and painful swelling in particular joints.
These symptoms can place an immense burden on people's lives, making everyday tasks painful and difficult.
Unfortunately, there's no cure for arthritis, but there are many treatments that can help slow it down.
One effective strategy is to cut out unhealthy foods that may be exacerbating your symptoms.
Researchers have concluded that fried and processed foods can aggravate arthritis.
READ MORE:Arthritis pain - common household sauce you should avoid or risk painful symptoms
Researchers at the Mount Sinai School of Medicine examined disease prevention through diet.
In their study, they found that decreasing the amount of fried and processed foods eaten can reduce inflammation and actually help restore the bodys natural defences.
Evidence has also shone a light on why fried and processed foods are to be avoided - these foods contain saturated fat.
Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation.
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Saturated fat is found in:
Butter, ghee, suet, lard, coconut oil and palm oil.
Research also suggests it isn't just what you eat but how you eat that can have a profound impact on arthritis.
An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurised.
GEs damage certain proteins in your body - your body tries to break these AGEs apart by using cytokines, which are inflammatory messengers.
Depending on where the AGEs occur, they may result in arthritis or other forms of inflammation.
Research has shown that reducing the amount of food cooked at high temperatures in your diet could potentially help reduce blood AGE levels.
A healthy approach to eating also brings the added benefit of helping you to lose weight.
This is important because losing weight can help you cope with arthritis.
The NHS explains: "Too much weight places excess pressure on the joints in your hips, knees, ankles and feet, leading to increased pain and mobility problems."
Exercise can also encourage weight loss and bring direct benefits for managing arthritis.
According to the NHS, regular exercise can also:
"Combined with a healthy, balanced diet, regular exercise will help you lose weight and place less strain on your joints," adds the health body.
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Arthritis treatment: Avoid this type of food to reduce inflammation and restore defences' - Express
The Best Vegetables to Eat When You’re Trying to Lose Weight – Sporteluxe
Posted: at 4:01 pm
Vegetables are a key tool in aiding weight loss. They are nutrient-rich, fiber-packed, and super good for you. According to the CDC, water and fiber infoodsincrease volume and thereby reduce energy density. In their natural state, fruits andvegetableshave high water and fiber content and are low in calories and energy density.Fatincreases the energy density offoods, while water and fiber decrease energy density. Pairing veggies off with a good protein and fat can help you lose weight, but also give your diet a healthy twist so you have more energy, less stress, and a better mood! Weve made a list of the best vegetables for weight loss, here are some of our favorites.
Spinach is definitely one of our favorites. Its nutrient-dense, has so many nutrients, and is versatile in its use. It is a powerhouse vegetable and helps prevent a lot of diseases out there. You can eat it in a smoothie, in a salad, or cook it as a side dish.
If youre looking for an alternative to grains and carbs, this is the way to go. Its only around 40 50 calories for serving and tastes amazing. Spaghetti is so delicious, its low in fat and full of fiber. Fiber keeps you full for longer. We like to put it in the oven with some olive oil and spices and make fries out of them.
Broccoli has so much fiber, versatility, and can be used in almost every savory dish. You can put in an omelet, add it to pasta, put it in the oven with olive oil, and spaces. Theres so much you can do.
Cauliflower is a super popular vegetable that is all the rage right now. Its only around 20 30 calories per cup, and slows digestion and promote the feeling of fullness. Its fat-free, cholesterol-free, and low in sodium. There are so many things you can do with cauliflower, its one of the best vegetables for weight loss around. You can make rice, pizza crust, or even soup!
Sweet potatos fiber is so incredible, its also a fan favorite amongst the health community because it tastes good with other healthy foods. You can roast sweet potato, turn it into a mash, or even make it a pizza crust. The sweet taste is a lot more interesting than the regular potato, and sweet potato fries are so delicious (we like them better than regular fries, tbh).
Good for babies, and good for you! Green peas are an excellent source of fiber. According to the Food Network, there are almost 9 grams of fiber in every cup and the food possibilities are endless. You can make soup, pea pesto, and even eat them as a side. Add them to pasta and maybe even a casserole!
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The Best Vegetables to Eat When You're Trying to Lose Weight - Sporteluxe
Excellent sources of protein for those on a vegan diet – The Indian Express
Posted: at 4:01 pm
By: Lifestyle Desk | New Delhi | Updated: September 23, 2020 12:33:15 pm Ensure your diet is full of the required amount of protein. (Source: Getty Images/Thinkstock)
If exercise helps build strength and flexibility, it is ones diet and nutrition intake that builds health and energy. While there are different types of diets that may help one achieve the desired results, many people tend to believe that there are not many adequate sources of protein for vegans. Nutritionist Rashi Chowdhury debunks the myth and lists some commonly found sources of protein for vegans that are also lighter on the gut.
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There are SO many plant based foods that are packed with nutrition and are high in protein but a lot of them might cause issues with the gut so Here are some of my favorite sources of vegan protein that are lighter on the gut! 1- Pistachios Pistachios make for an excellent high-protein snack on the go. You can also use them in your favorite recipe. Theyve got 25 grams of protein per cup 2- Almond butter I LOVE nut butters. Almond butter is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Add a scoop of almond butter on top of your oatmeal, in a smoothie, or slather it on top of a banana or piece of sourdough toast. Contains 7 grams of protein per 2Tbsp serving 3- Organic Edamame These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Contains 18 grams of protein per 1 cup serving (shelled) please try and go organic here. 4- Pea protein powder Pea protein is a popular vegan protein option. It's easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. Contains 14 grams of protein per 2T serving (1 scoop) 5- Spirulina Another richer source of protein than most vegetables! Spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3g. 6- Chia seeds Chia seeds pack a surprising amount of protein and also high in fiber and are a complete protein. Contains 5g protein per 2T serving 7- Sesame seeds Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contains 5g protein per 3T serving Try to mix and match all these vegan protein sources and make sure you eat ATLEAST 20% of your calories from protein Have any more interesting vegan protein sources that you love? Share them with me in the comments below!
A post shared by Rashi Chowdhary (@rashichowdhary) on Jul 17, 2020 at 10:23pm PDT
Pistachios
Pistachios make for an excellent high-protein snack on the go. You can also use them in your favourite recipe. Theyve got 25 grams of protein per cup.
Almond butter
Almond butter contains more fibre, calcium, potassium, and iron than peanut butter. Add a scoop of almond butter to your oatmeal, smoothie, or slather it on top of a banana or piece of sourdough toast. Contains seven grams of protein per two-tablespoon of serving.
ALSO READ | Know how to build immunity with protein amidst coronavirus pandemic
Pea protein powder
Pea protein is a popular vegan protein option. Its easy to digest, and a good source of arginine (an amino acid the body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some to your post-workout smoothie. Contains 14 grams of protein per two teaspoons of serving or one scoop.
Spirulina
Another rich source of protein, spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3 grams.
Chia seeds
Chia seeds pack a surprising amount of protein, and are also high in fibre. Contain five grams of protein per two teaspoons of serving.
Sesame seeds
Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contain five grams of protein per three teaspoons of serving.
Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein, she said.
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Watch: Anushka Sharma satisfies her pregnancy cravings with some french fries – Times of India
Posted: at 3:59 pm
Anushka Sharma and hubby Virat Kohli are currently in Dubai. The stars keep sharing pictures and videos from UAE to keep fans updated about their routine. Recently, the 'Pari' actress took to her Instagram handle to give us a sneak-peek into the best phase of her life. In the video, the star is seen dipping some french fries in a dip. At the ends, she gives a thumbs up for it. Recently, the actress was making headlines as she shared a picture showing off her baby bump in a monokini. She captioned the post using Ram Dass and Eckhart Tolle's quotes. 'Acknowledging the good that you already have in your life is the foundation for all abundance - Eckhart Tolle Gratitude to all those who showed me kindness and made me believe in goodness in this world , opening my heart enough to practice the same with the hope to pay it forward Because ... " After all , we are all just walking each other home - Ram Dass #worldgratitudeday '', she wrote. Check out her posts here: Meanwhile, on the work front, she was last seen in 'Zero' with Shah Rukh Khan and Katrina Kaif. Helmed by Aanand L. Rai, the film was released in 2018. The actress did not announce any movie since then.
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Watch: Anushka Sharma satisfies her pregnancy cravings with some french fries - Times of India
Why I’m addicted to self-help books – The Guardian
Posted: at 3:59 pm
The first self-help-adjacent book I ever read was called Every Girls Handbook. My mother bought it for me when I was 12 (coincidentally, at exactly the same time that I discovered Agatha Christie) and it was packed full of useful information about makeup and what star signs I might be compatible with for both friendship and romance. I loved that book, loved in particular the idea of a book designed to help me, and studied it with great passion and commitment night after night. I did not, however, become a regular reader of self-help books at that point in my life after all, I had all of Christie to read, and then Ruth Rendell. I devoted most of my next two reading decades to crime fiction.
I might never have returned to the self-help genre, or become an avid fan of it, were it not for an experience I had in Crete in 2003. I had agreed to teach a creative writing course in Loutro, a rocky village on the Libyan sea, for a company called World Spirit. In those days I would have described World Spirit as a new agey outfit. There was another course running at the same time as mine, and its tutor was a guru. Other people called him that and it was also how he described himself. I caught a ferry with him on the way home. He was fascinating, and spent the ferry ride explaining in the most charming and entertaining way that everything I had ever believed and the entire way I viewed the world were wrong. Meeting him inspired me to read his book, which proved far too new agey for me. Despite coming to this conclusion, I was fascinated by the guru and what he represented. And people were talking, at the time, about another spiritual book called The Power of Now, by Eckhart Tolle, so I thought Id give it a try.
Oliver Burkeman interviews Eckhart Tolle, author of The Power of Now
Its no exaggeration to say that The Power of Now changed my life. Like the Ferry Gurus book, it was definitely new agey, but if you took away the spiritual stuff (I wanted to do this at the time; I wouldnt want to now), what remained was a radical new way of looking at the world. Thanks to Tolle, I learned that I would be entirely mistaken if I were to judge, for example, my friend Zeldas recent actions negatively and imagine Im a better person than her. As Tolle puts it: If her past were your past, her pain your pain, her level of consciousness your level of consciousness, you would think and act exactly as she does. With this realisation comes forgiveness, compassion and peace. (I later wrote a self-help book of my own, called How to Hold a Grudge, that is aimed at solving the conundrum of other people still massively annoying us even once we know that theyre doing their best and that we are in no way superior to them.)
Another vital lesson I learned from Tolle was that its the stories we tell ourselves about events that cause all our pain and suffering, not the events themselves. All happenings and events and facts are neither good nor bad, neither happy nor unhappy, Tolle argues. For instance, if your husband fails to turn up for your 20th wedding anniversary dinner, you might tell yourself the story: He doesnt care. He doesnt love me any more. I dont matter to him. And if you believed that, youd feel terrible. Tolle points out that if we eschewed interpretations and instead stuck to the simple facts, the only truth would be: A woman arrived at a restaurant at 7pm, and a man did not and theres nothing upsetting about that statement.
I found myself thinking about everything differently and creating much less suffering for myself, and I wondered what other books might seriously help me improve my life. Soon I was reading every self-help book I could get my hands on. I learned about emotional incest syndrome which can happen when a parent enmeshes mentally with their child and trains him or her to feel responsible for the parents emotional state and wellbeing. I had encountered many instances of this in real life (havent we all?) but I had never heard it named or anatomised before. I read a fascinating book by Patricia Evans called Controlling People on a plane to New York. Evidently the subtitle How to Recognize, Understand, and Deal with People Who Try to Control You was too small to be visible to my fellow passenger, who leaned across the aisle and said: Hey, is that good? Id love to be able to control people! Does it teach you to do that?
I gulped down books about narcissism (Oh, so thats whats wrong with Fred/Bill/Gordon now it all makes sense!), toxic partners, spouses, bosses, siblings, parents, children and hairdressers. I read all about verbally and emotionally abusive relationships, psychological vampires, energy predators, women who love too much, men who wipe down kitchen work surfaces too infrequently, and how and when to care less. I read a book by Caroline Myss called Why People Dont Heal and How They Can, and many other books about the connection between physical symptoms and psychological states. For a few weeks I stalked around the house muttering: Aha! So that sore throat I had yesterday was caused by my inability to stick up for myself when Lucinda was having a go at me!
Many of these books, including The Power of Now, have a lot to say about how our egos always want to be right and yes, thats obviously true to an extent, but personally I find nothing more exciting than discovering that Ive been massively wrong in some aspect of my thinking, and that I can start to think in the opposite way and achieve an opposite and preferable result. Whenever I have these moments, they land on me with the force of an amazing and delightful twist in a crime novel. If I were Zelda (not her real name, by the way), exactly as she is, I would behave as Zelda does. I would be unable to choose to do otherwise. Amazing! My thoughts and beliefs, not anyone elses behaviour or actions, cause my feelings, and I can always change my thoughts if I want to. Eureka!
I fully understood that there was a strong chance that some of the books I read might be nonsense, but that only made my adventures in self-help all the more exciting. With each new book I thought, either this book will be right and Ill learn something amazing and life-changing, or itll be dead wrong and Ill be able to prove it and still learn something, only in a different way. I treated each book I read as if it was full of clues and as someone who also loved mysteries and Agatha Christie, I loved clues and solving mysteries more than anything.
I started to buy self-help books I had no need for: How to Stop Binge-Drinking Vodka and Healing Emotionally After Being Crushed By a Falling Hippo. It turned out some of the concepts that are key to giving up vodka are also helpful if what you want to give up is smoking that was definitely a problem I had in my 20s, and one that I have chosen to reintroduce into my life many times since. I think the last time was ahem, two days ago. Self-help book addicts understand, you see, that not all problems get solved or stay solved, and that this, crucially, does not mean we shouldnt bother with self-help books. On the contrary: it means we should read more of them, and different ones, and examine all the problems from every possible angle. Lets face it, if the troublesome issues created by our human brains (the only culprit, always) are sticking around, then of course we need a constant supply of suggestions about how to deal with them.
Two years ago, I discovered the best and most helpful self-help content of my life so far: American life coach Brooke Castillos Self-Coaching Scholars programme, and Castillos book Self Coaching 101. Castillo, and her organisation, The Life Coach School, teaches that all circumstances are neutral neither good nor bad and that its never a circumstance but always a thought that creates our feelings and therefore our actions and our life experience. And the good news is: we can always choose what thoughts we want to think, on purpose and keeping in mind a particular feeling or result that wed like to aim for.
This has worked brilliantly for me so brilliantly that Im now evangelical about Castillos approach. For example, I used to be resentful of the teacher who told my son, I dont care if you pass or fail your GCSE, having first threatened to expel him from the same GCSE course after he missed an end-of-year exam that no one knew anything about because the school had sent out a timetable on which that exam did not appear. Now, whenever I think about that teacher, I grin and feel proud because what first springs to mind is the massive breakthrough I made when I realised that what I wanted more than anything, in relation to her, was to return her model and not be affected by it. (If you dont know what that means, then youd probably benefit as much as I have from joining The Life Coach Schools self-coaching scholars programme.)
Now, to return to my copy of How to Stop Binge-Drinking Vodka. Obviously I cant and wont buy or read a book about giving up smoking because I dont really smoke. Just every now and again. Look, stop judging me, OK? Or actually, judge me all you like, because Ive just bought a fascinating book called What You Think of Me Is None of My Business
Happiness, a Mystery: And 66 Attempts to Solve It by Sophie Hannah is published by Profile/Wellcome Collection. To order a copy go to guardianbookshop.com. Delivery charges may apply.
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Why I'm addicted to self-help books - The Guardian
Be positive to keep good mental health amid Covid – Daily Pioneer
Posted: at 3:57 pm
The Covid crisis has put people under immense pressure, adversely impacting their mental health. A positive attitude and regular exercise can help one keep calm, said Dr Manoj Sahu of Pt Jawaharlal Nehru Memorial Medical College in Raipur on Thursday.
Students are unable to go to schools and colleges, people cannot move out, meet their friends or relatives and the fear of disease is making a serious negative impact on peoples mental health, Dr Sahu said in a press release.
The symptoms of mental trouble caused by Covid-19 include irregular sleep, urge to cry, irritation, problem in taking rest, worry, feeling physically exhausted, weakness, guilt, problem in smiling or being happy and trouble in following a daily routine, Dr Sahu said.
He said that some cases physical symptoms like stomach ache, dysentery, headache, body pain, decreased appetite or excessive eating, sweating or cold, shock or muscle cramps and increased heartbeat have been noted.
In some cases, the patient has trouble focusing, has excessive negative thoughts and in a few cases they even lose interest in life, Dr Sahu said.
In these conditions, people should adopt a positive mental attitude and focus on solving problems with available resources, he said, adding people should take care of their food habits and do not hesitate to consult a psychologist if needed.
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Be positive to keep good mental health amid Covid - Daily Pioneer