Protein Sources for Vegetarians

If you’re a vegetarian worried about enough protein in your diet, this one is for you.

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Protein can help you lose weight, and curb binge eating. This power nutrient is simply indispensable for the growth and maintenance of every cell in the body. So, here are a few great sources of protein for all you vegetarians out there: 

Chickpeas 

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An excellent source of protein, a full cup of this can give you approximately 14 grams of protein. 

So make chole, channa chat, a salad or hummus to squeeze in this essential nutrient. 

Almonds

A high-protein snack, like a handful of almonds mid-morning or evening can increase your protein count for the day, and satiate hunger. This wonder nut, also packs in a good amount of vitamin-E. 

Like we say always, go easy on nuts, or you’ll pile on unnecessary calories. 

Soy milk

Soy makes for a good source of protein sans the fat. And that makes it a healthy protein, that’s good for your heart. 

Your choices range from soy milk, yoghurt to soy nuggets. 

Milk, yoghurt and cheese
Dairy is not only a good source of protein but also calcium. So include them in your diet, daily to meet your protein needs. 

Choose low-fat options, if you're watching your weight.

Sprouts, green gram/horse gram

Sprouts are inexpensive and loaded with goodness. On sprouting, legumes like green gram and horse gram become super foods. 

Use these sprouts in curries, sambhar or just a simple salad to get your protein.

Eggs

If you eat eggs, then there’s nothing like it. The perfect protein, eggs also contain a good amount of vitamins and minerals. 

They are perhaps the least expensive source of protein, and also one of best. 


Photographs courtesy sxc.hu

Expert weigh in: An exercise regimen for busy people

During the week, this is all you'll need to do to stay fit and in shape. Fitness expert, Wanitha Ashok, chalks out a plan. 

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For most of us, the no. 1 challenge in our quest to stay in shape and/or lose weight is fitting in exercise into our packed schedules. 

We asked our fitness expert, Wanitha Ashok, to outline an exercise programme, specially for us busy people to stay in shape. 

To begin with, your weekly exercise regimen must include:

- Cardiovascular exercises like running, jogging, suryanamaskar that intend to improve the oxygen system.

- Flexibility exercises, that help the joints and tendons becomes more flexible over time. 

- Strength training exercises to build body strength. 

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Wanitha Recommends

For cardio-respiratory health, three 20-minute sessions of cardio exercise a week, along with some stretching and flexibility exercises. 

On alternate days, do strength training for 15 minutes. You could skip the weights in the gym, and just practice a few body weight training exercises. The standard push-ups, the inchworm (taking tiny steps, and walking in a push-up position) are good examples. 

For weight loss, however, a good 40 to 60-minute cardio on most days of the week will be necessary. 

Do not forget to EAT RIGHT. A balanced, healthy diet can make all the difference. 

Also, check out Easy Ways to Fit Exercise into your Schedule

Wanitha Ashok is a body transformation expert, based in Bangalore.

She is trained in Pilates, kick-boxing, aerobics, zumba and many other exercise forms.

This fitness instructor is also a certified nutritionist.
For more information, visit www.wanithaashok.in

5 Best Post-workout Snacks

You’ve had one good workout, and wiped off that last drop of sweat. It’s now time to refuel your body. We’ve put together 5 best post-workout snacks to help you do just that. Read on...

                                                                                    Source: Flickr

Experts say, it’s essential to help your muscles recover and replace their sugar stores after a workout. So, a meal that has both carbohydrates and proteins within two hours of your exercise session will do you umpteen good. 

MILK. What’s even better, CHOCOLATE MILK

Source: Sxc.hu

Toss aside that sports drink, and sip on some good ol’ milk instead.

Several studies have shown that milk (low-fat), and chocolate milk make for an excellent recovery beverage for athletes. So, its perfect for you after your workout.

While plain milk is good too, chocolate milk is known to provide twice as much carbohydrates and protein, with a healthy dose of antioxidants.

Milk also contains electrolytes, which need to be replenished post exercise.

Go BANANA’s

Source: Sxc.hu

Banana’s pack in the goodness of carbohydrates and potassium. 

While carbs help you recover after a strenuous workout, potassium is a vital electrolyte the body loses through sweat. 

DRIED FRUITS and NUTS 

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A perfect on-the-go snack, dried fruits and nuts, make for a good post-workout snack. You will get a healthy dose of simple carbohydrates from your dried fruits, and a good amount of proteins from nuts. But the key here is moderation. Don’t gorge on it, or you’ll pile on unnecessary calories. 

Our recommendation: 4 almonds, 2 dates, figs, or prunes, and 1 walnut. 

EGG and a slice of BREAD 

Source. SXc.hu

An excellent source of protein, vitamins and minerals, eggs are a good bet to reboot you, post a workout. 

Add a slice of whole-wheat or multigrain bread on the side, and you’ll get a healthy dose of carbs, too. 

COCONUT WATER

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From the lap of nature, tender coconut is a wonderful tasty and hydrating beverage. 

An ideal beverage after a sweaty workout, it packs in electrolytes that help replenish your body.

Note that it doesn’t have the carbohydrates and proteins essential to help your body fully recover post exercise. So we recommend you throw an egg on the side, and it’ll be perfect.

Is brown sugar really better than white sugar?

If you’re grabbing brown sugar, because you think it’s healthier, read this. 

Sugar is sugar, brown or white!           Source: sxc.hu

You order a cup of coffee at your favourite coffee shop. Your coffee arrives with sugar sachets on the side. There's brown sugar and white. You pick brown, and stir it in, 'cause you've heard it's healthier. 

Yes, brown rice and brown bread are healthier alternatives to the more common white rice and bread. But here’s the deal on brown sugar. 

                                                                           Source: Sxc.hu

Sugar, both white and brown, come from sugarcane plants. 

Brown sugar appears so, because it contains some molasses (a by-product of the sugar manufacturing process). 

White sugar is produced by removing the molasses. Whereas in the case of brown sugar, some of the molasses is added back to the refined white sugar. 

It’s true that molasses contains a few essential minerals, and gives a slightly sweeter taste to the brown sugar. But these minerals are found in such tiny amounts, that they are negligible.  

So, what's the conclusion? 

While brown rice and brown bread have higher nutritional value, owing to the additional fibre and minerals in them. But the only difference between brown and white sugar is the molasses.

Sugar is empty calories, whether brown or white. So use it sparingly.

Summer drink: Jal-jeera, anyone?

A yummy summer cooler you must make and drink this season. 

Ingredients: 

• Mint leaves - 1 cup
• Coriander leaves - 1 cup
• Grated ginger - 1/2 tsp.
• Lemon juice - 2 tbsp. 
• Cumin seeds, dry roasted and ground into a fine powder - 3 tsp.
• Black salt - 1/2 tsp.
• Salt - 3/4 tsp.
• Amchur (dried mango powder) - 1 tsp.
• Black pepper - 1/4 tsp.
• Sugar - 1/2 tsp.
• Hing (asafetida) - a pinch
• Chilled water - 4 cups
• Boondi (optional) for garnish.

Method of making:

Step 1: Add black salt, salt, mango powder, sugar and cumin powder to the 4 cups of water

Step 2: Dry roast hing for a few seconds.

Step 3: Grind hing, mint leaves, coriander and ginger into a fine paste.

Step 4: Pour the ground paste through a strainer into the water mixture.

Step 5: Squeeze in the lemon juice, and stir well. Serve chilled, either topped with boondi or mint leaves. 

NutriFacts:

This drink is known to aid digestion, bring down body heat and supply you with a bounty of nutrients. The lemon packs in vitamin C, mint leaves have a fair amount of vitamins and dietary fibre, coriander is a good source of iron, magnesium and potassium. It also combines the antioxidant properties of ginger with spices like cumin, and hing. 

As long as you refrain from using boondi, you don’t have to worry about calories.

Photograph by Scalino

Office Ergonomics: Make your workspace comfy

If you sit behind a desk for hours at a time, this one is for you. A comfortable workspace can bring you much-needed relief from that back and neck pain, and more.

Picture via sxc.hu

What is ergonomics?

Ergonomics is the study of your workspace and the equipment you use at work. 
The purpose of office ergonomics is to maximise work productivity while minimising fatigue and discomfort.

It’s quite common for one to experience physical strain and injuries at work. Office ergonomics can help prevent such injuries and enable a more comfortable workspace. 




Common workplace strains and injuries 

Sitting incorrectly for long durations, repetitive movements and overuse can cause stress and strain your muscles, tendons, joints, blood vessels, spine and nerves. 

- Eyestrain and headaches
- Back pain
- Neck and shoulder strain.
- Pain in the arms, hands or wrists.
- Repetitive strain injury caused by repeated motions.
- Tendinopathy (inflammation of the tendons and tears in the connective tissues around it). 

- Bursitis (inflammation of bursa, a fluid sac, that cushions and lubricates your bone, ligament, tendon etc.).

Tips to make your workstation more comfortable:

1. Place your monitor directly in front of your face.
The top of the screen should be a little below eye level.

2. To reduce eye strain, place your monitor at an arms length.

3. Your keyboard and monitor must be aligned parallel to each other.

4. While typing, keep your wrists straight.

5. Choose a chair that supports your spine curvature.
Adjust the height of your chair such that your feet rest on the floor. If not, use a footrest and ensure your thighs are parallel to the floor.

6. Make sure your shoulders are relaxed.

7. Ensure there’s space for your knees and thighs under your desk.

Tips to reduce eye strain: 

- Blink often. Blinking lubricates the eyes, reducing irritation. - If you work continuously in front of the computer, look away from the computer periodically. Looking at a distant object can help relax your eye muscles. 
- Rub your palms together until they feel warm, and place on eyes. This will help relax the optic nerves. 

Illustration by Aakash Doshi

6 Ways to drink more water

Want to squeeze in more water into your diet? Here are some tips. 

Read about Health benefits of water, here.

Bottles, bottles everywhere

Stash water bottles in your car, keep one at your work desk, and keep one in the kitchen. This way, wherever you are, you always have some water to sip on, helping you avoid sugary drinks and sodas.

Make water interesting

Add a few slices of lemon into a jug of water, and keep it overnight with a sprig of mint. This will turn your water into a gourmet drink. It will taste even better if you add some ice, or refrigerate it .

Get a water purification system

Water purified through a reverse osmosis process has a clear taste, and might be more appealing to you. So if that chlorine taste and odour is what keeps you from drinking water, investing in such a purifier might help. 

Keep a reminder

Set an alarm on your phone or your computer every hour to drink water. Even if you drink only one small (180 ml) cup per hour, you would have consumed 1.4 litres by the end of an 8-hour workday.

Pace yourself

Try drinking a cup of water between every course of of the meal. Do the same with alcohol, drink one glass of water for every glass of alcohol you consume. This will not only help limit your consumption, but will also help counteract alcohol’s dehydrating effects.

Herbal teas and fruit juices

Squeeze in a cup of herbal tea or a glass of juice in between. You might want to skip the sugar, and add honey to sweeten your tea or juice. 

Photographs courtesy sxc.hu