Five Ways to Get Your Much-Needed Protein on a Plant-Based Diet

Throughout the US, plant-based diets have been the norm for some people that wants to maintain a healthy weight. This is because eating plant-based meals help prevents the risk of getting diabetes, as well as reducing the chances of getting heart disease and cancer as well.

However, there’s no denying that animals are still the staple of protein when it comes to nutritional needs. Now a question comes into mind: Do you get adequate amounts of protein when you’re on a plant-based diet?

The answer is YES, you do! In fact, there’s a wide variety of plant-based foods that are rich in protein. Not only that, plant sources are also filled with vitamins, minerals, fiber, as well as antioxidants. The best part is that plant-based foods contain little amounts of saturated fat with no cholesterol. Here are some few examples down below.

  • Lentils and Beans
  • The first spot in the list belongs to lentils and beans. Not only they taste good, but are also packed in protein as well. A single cup of cooked beans contains 15 grams of protein, while lentils contain 18 grams in the same measurement. The good thing is that you can cook them whatever way you want. You can add them to your favorite burger, salads, homemade soups, and even pasta sauce.

  • Nuts and Nut Butters
  • Your favorite pack of raw nuts for snacks contains high amounts of protein as well as healthy fats. You can even mix nuts into your granola dishes or even in your breakfast oatmeal. Make smoothies, apple slices, and whole grain toasts even tastier by putting in nut butter. An important tip when shopping for nut butters is to check their ingredients and see if it contains all natural varieties.

  • Edamame
  • This one is another protein-packed plant. A single cup of cooked edamame contains 17 grams of protein. You can eat them alone or mix them to your favorite treats especially chopped salad.

  • Whole Grains
  • Don’t be surprised that this one was included in the list. In case you don’t know, whole grains also contain protein and are mainly found in brown rice and oats. These whole grains not only fills you, but also gives you your much-needed protein keeping you satiated and healthy at the same time. 

  • Seeds
  • Almost all kinds of seed have an ample amount of protein in them. Pumpkin, flax, sunflower, chia, the list never ends. You can add whatever kind of seed you like in your meals such as cereals, salads, and to your favorite dessert too.

Feel Younger and Free by Fighting Aging with Physical Activity

There’s no denying that our bones and muscles start to show their limits when we age. However, with the help of physical activity such as exercise, you can fight the effects of aging and gain muscle and bone control again.

The Effects of Aging to Our Bones and Muscles

  • Loss of bone mass: At the age of 30, our bone mass will reach to its peak, then to be followed by a gradual loss of bone density. When this happens, your bones will easily brittle and may lead to health conditions such as osteoporosis.
  • Stiff joints: As we age, our joints will loss fluid and causes it to become stiff. The cartilage will also start to wear down over time. This will lead to a degenerative joint disease and osteoarthritis.
  • Decrease in muscle mass: Muscle mass will also gradually decrease over time with age. With the three combined, it will lead to strength loss, difficulty completing certain day-to-day tasks, and higher chances of falling unexpectedly.

The Benefits of Exercise

  • During this stage of life, exercise plays a vital role to keep our musculoskeletal health to work as it should. Several studies have been conducted about exercise and its health benefits for aging people. These benefits include:
  • Improved flexibility – by doing activities such as yoga and tai-chi
  • Improved core strength – reduces the risk of falls. Activities that involved balance and coordination combined helps with these.
  • Stronger bones – exercises such as walking combined with high calcium consumption and vitamin D.

How Often Do You Need to Exercise?

  • At least 150 minutes of moderate to intense exercise should be done three days a week as recommended by the Centers for Disease Control and Prevention (CDCP). Below is a breakdown of each type of exercise with some few tips on each one of them.
  • Cardio Exercises: There’s plenty of variety of choices when it comes to cardiovascular exercises and these are:
  • Walking
  • Swimming
  • Water aerobics
  • Zumba
  • Tennis
  • Biking
  • Elliptical trainers
  • Strength Training: When it comes to strength training, it requires the use of your body weight, resistance, some bands or balls, and a little bit of flexibility. You can complete one to three sets of eight to 12 repetitions in a row while including all the major muscle groups. Cardio, strength, and flexibility combined is the recipe for success for an improved health and muscle function in the aging population.

As you can see, physical activity brings lots of benefits for us especially as we age. So if you haven’t been active before during your younger years, now is the time to get that body moving. Don’t worry, you don’t have to do all of them in a single day or week. You can start slow and gradually improve as time goes by. So what are you waiting for? Time to get physical starting today!

Facts About Celiac Disease and the Effects of Gluten

We always hear gluten everywhere especially when we talk about food. However, there are still an ample amount of people that doesn’t know what gluten is. In this article, we are going to talk about gluten and how it affects celiac disease.

What is Gluten?

  • Gluten is a type of protein that consists of wheat, barley, and rye. However, there are some people that is allergic to gluten, that’s why they opt for a gluten-free diet when it comes to weight loss as well as health concerns. When people eat gluten, their immune system will fight it by creating an allergic reaction to the small intestine. And this reaction is what we called the “celiac disease”, the condition when you are gluten intolerance.

What is Celiac Disease?

  • Just because it has a “small” in its name doesn’t mean that you have to treat it small too. Your small intestine has a BIG job, and this is absorbing nutrients from the foods you eat to be used by your body. That’s why people with celiac disease must avoid eating gluten as it may cause inflammation and further damage to the small intestine.
  • When they do, it will lead to malabsorption, where the body no longer get the nutrients it needs from the small intestine. This will result to frequent bathroom sessions and severe amounts of discomfort.

Celiac Disease Symptoms & Diagnosis

  • Symptoms will range from mild to severe depending on the person. There are some that experience extreme pain, and there are others that experience no symptoms at all which is odd. Symptoms include:

• Chronic diarrhea

• Rapid weight loss

• Bloating

• Abdominal pain

• Frequent gas

• Floating stool

What to Do

  • Celiac disease is indeed a severe condition that should not be overlooked. It’s advisable to have a trip to the doctor’s office if ever you experienced the symptoms listed above. A blood test called an anti-tissue transglutaminase (TTG) antibody should be done to diagnose celiac disease.
  • Once the results turned out positive, intestinal biopsy should be taken action to confirm the diagnosis. However, if the tests are inconclusive, your doctor may need to do additional blood work.

Treatment

  • People with celiac disease should stick to a gluten-free diet for the rest of their lives. This means avoiding everything containing proteins from wheat, barley, and rye. It’s also advisable to consult a dietitian to help patients with the disease to review products that contain gluten and in order to develop a healthy eating plan.
  • In addition to that, reaching for a gastroenterologist is also crucial too so that he/she can monitor patients with celiac disease. This includes:
  • Resolution of signs and symptoms associated with celiac disease
  • Performing a blood test for vitamin and nutrient levels
  • Performing a blood test to ensure adherence to a gluten-free diet and no accidental exposures
  • A pneumonia vaccination
  • A bone scan, which may also be recommended by your doctor

Sensitivity to gluten is on the rise and is becoming more prevalent in our society. That’s why having knowledge about the effects of celiac disease is important so prevention can be done early on before it’s too late.

All About Parkinson’s Disease

Over 1 million Americans are suffering from a movement disorder commonly known as Parkinson’s Disease (PD). This health condition starts to show for people who are aged 50 and above. However, there are some individuals that experience it even in their early 30s or 40s. So what is this Parkinson’s Disease all about?

Parkinson’s Disease Explained

  • PD is a neurological condition that slowly progresses as we age. The loss of certain brain cells such as dopamine is the one responsible on why this disease exists in the first place. Dopamine is important as it helps on creating smooth muscle movement throughout different parts of our body. The loss of dopamine cells has been studied by various researchers worldwide to find the cure for the disease.

Motor Symptoms

  • Tremor/trembling in the arms, jaw, legs, or face
  • Slow movement known as bradykinesia
  • Stiffness in the limbs and torso
  • Impaired balance and gait dysfunction

Non-Motor Symptoms

  • Anxiety
  • Depression
  • Fatigue
  • Soft speech
  • Insomnia
  • Loss of memory
  • Vivid dreams and dream enactment

Treatment

  • Taking medication is the recommended treatment for PD just like any other movement disorders. In its early stages, there are different kinds of oral treatment that is effective to reduce the symptoms. However, keep in mind that side effects may show despite its effectiveness. That’s why seeing a neurologist first is important so that he/she can monitor the effects of your medication, manage side effects, and give you tips and advices for such.
  • For about 10 years or so, patients will begin to develop changes in their symptoms that will lead to a condition called dyskinesias. When this happens, frequent dosing is needed and some alternative treatment are required.
  • An option of this alternative treatment is undergoing a Deep Brain Stimulation (DBS). It is proven to lessen the tremors or uneasy movement for people who have PD. DBS uses electrodes, or wires, that are surgically implanted directly to the brain. It is then connected to a pacemaker-like battery implanted in the chest. The battery is programmed to deliver small amounts of electricity to correct abnormal parts in the brain.
  • Another option is the Duopa therapy. This is a gel infusion that is instead of taking orally, it is delivered directly into the intestine by the use of a surgically inserted tube that is connected into an external pump where the medication is contained.

All About Child Obesity and The Danger It Brings

Obesity is a serious weight problem that most people have when eating unhealthy foods and not getting enough exercise at the same time. As time goes by, children have been affected by obesity too. Several factors come into mind that contributes to child obesity. This includes not just food choices, but also lack of physical activity, inappropriate child medications, family history, hormones, emotions, and lack of sleep as well.

How to Know if My Child is Obese?

  • You can visit your pediatrician if you want to measure your child’s weight. This way, you will know if your child is obese or not. Of course, you can just do it at your house if you have a scale, but consulting with an expert is still the best way to go. Not only a pediatrician gives you exact results, but they can also give some tips and tricks to lessen obesity as well.

The Importance of Healthy Weight

  • The dangers of obesity are the same for both children and adults. This means that an obese child can also get high cholesterol, high blood pressure, fatty liver, sleep apnea, and also diabetes. Obese children are also found to develop depression quickly and are often to be the target of bullying.

How to Help Your Child Achieve a Desirable Weight?

  • Kids like to munch on anything they see without seeing if it’s healthy or not. Pair this with an unhealthy lifestyle with little to no physical activity and voila! you have yourself an obese kid. What families can do is to cook healthy meals, limiting processed foods, and incorporating more fruits and veggies to the table. It can be hard to let your child eat those stuff so you might want to create something such as giving them rewards whenever they eat a spoonful of veggies or a single fruit. You can also train and discipline your child not to indulge in front of the TV too much and have more time spending time together playing outdoors.

Using the 5-2-1-0 Rule

  • Better yet, you can use the 5-2-1-0 rule which is an effective way to let your kids eat healthier choices and avoid too much screen time in front of their gadgets.
  • 5 – servings of fruits and veggies per day
  • 2 – hours less screen time in front of the TV/smartphone per day
  • 1 – hour of physical activity per day
  • 0 – sugary foods and beverages per day

So there you have it. As long as you incorporate healthy lifestyle choices when it comes to eating and physical activity, you can lead your child to become a healthier person. So do your part as a parent, your child will thank you later when they grow up.