The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

Green peas: Green peas are legumes, which are a very good protein source. They contain 7.9 grams of protein per serving.

Quinoa: Grains usually contain very little protein, but quinoa is unique. It contains 8 grams of protein per serving, and contains all nine important amino acids that your body needs for repair and growth.

Nuts and nut butter: Nuts are a good source of proteins and healthy fats. However, eat them with caution, as they do contain 160 calories per serving. Butter made from nuts like peanut butter and almond butter is also a good source of protein.

Beans: Beans are available in a variety of colours and shapes, but all of them have one thing in common that is the high level of protein.

Chickpeas: Chickpeas are also from the legume family, so they also contain high amounts of protein; 7.3 grams of protein in only half of a serving.

Tofu and tempeh: Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.

Edamame or soybean: Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.

Leafy greens: Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.

Hemp: Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.

Chia seeds: Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.

Seitan: This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).

Non-dairy milk: Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.

Unsweetened cocoa powder: This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon)! 
All the above-mentioned food items are the best source of proteins for vegetarians. So, enjoy them with no worry.

Know Excellent Sources Of Protein For Vegetarians!

Dealing with Dysmenorrhoea (Painful Periods)

Dysmenorrhoea is a medical condition where a woman has extremely painful periods. While menstruation is normal, it is very painful. This is caused by disorders like fibroids, pelvic inflammatory disease, adenomyosis, endometrial polyps, use of intrauterine contraceptive device or endometriosis. Many women assume that pain is normal and must be tolerated.

Few ways to deal with dysmenorrhoea are:

1. It’s Ok To Take Pain Relievers: To relieve the pain, simple analgesics like paracetamol and aspirin can be taken.

2. Anti-inflammatory Drugs Can Taken: Non-steroidal anti-inflammatory drugs are also prescribed to deal with dysmenorrhoea and most women are known to feel relief from the pain.

3. Fish Oils Capsules: Fish oil capsules which contain Omega 3 fatty Acids are also a good option to use when troubled with severe menstrual pain.

4. Prefer Light Diet: A few minor dietary changes can also help. Eating low fat vegetarian food especially on the days of the periods can prove to be helpful.

5. Avoid Sedentary Lifestyle: It is said that exercise can reduce the pain of dysmenorrhoea. Sedentary lifestyle is not good for the uterus region and it is advisable to indulge in regular exercises.

6. Use Heat Therapy: Heat therapy is a common and effective way to deal with dysmenorrhoea. Keeping a hot water bag on the region of the pain is known to soothe the pain and help relax the muscles.  

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Why Do Some Girls Have Extremely Painful Periods?

Polycystic ovary disease or PCOD is a variant of hormonal disorder which is known to affect 1 out of 10 women. PCOD is a condition in which a woman has numerous small cysts in the ovaries. It can lead to unregulated hormonal cycle and may also trigger high blood pressure, diabetes, acne, infertility and growth of hair on the cheek, chin and chest.

How may PCOD be helped with diet?
Though there is no way to reverse the effects of PCOD, it can be managed with adequate exercise and well-regulated diet. So, if you are disturbed by the effects of PCOD, you can try these tips to help your situation.
Eat more fruits and vegetables: Many health experts are of the opinion that fruits and vegetables can eliminate toxins from the body. You should also avoid dairy-based products as they can trigger insulin levels aggravating acne and other skin problems.

Eat lean meat but stay away from red meat: In 2013, a study reported that consuming red meat can increase the risk of infertility and therefore, you must try to avoid it. You must also limit the consumption of sugary foods and drinks.
Stay away from saturated and hydrogenated fats: Saturated fats are available naturally in some foods such as pork, lamb, beef, cheese etc. and they can cause a hike in your cholesterol and blood sugar levels. It is therefore suggested to check the labels of food products to make sure that the baked foods you are consuming are free from saturated and hydrogenated fats.
Pick a food with low glycemic index: Women who are suffering from PCOD suffer from insulin resistance and as a result, should consume the foods that are meant for diabetics. So your foods should be rich in fibre content with a limited amount of carbohydrates and processed foods. Foods made of whole wheat and whole grain should be avoided. You can eat brown rice, wheat pasta and poha made of brown rice.
Drink lots of water: Women suffering from PCOD can experience water retention. So, you should eat small and frequent meals along with a lot of water all through the day.
Besides following all these tips, it is crucial to workout for about 30 to 60 minutes in a day for reducing your insulin resistance, which may make you overweight and even obese. This, in turn, would cause irregularity of hormonal levels and host a lot of other problems.

Suffering from PCOD? What Diet Should You Follow?

How to ensure a normal period when you're suffering from PCOS?

Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting 12-18% of women of reproductive age. PCOS is a condition where at least two of the following conditions occur:

1. Appearance of acne, excessive hair on your body

2. Irregular delayed periods

3. The presence of 10 to 12 small cysts in the ovaries.

You do not ovulate each month, and some women do not ovulate at all if they are suffering from PCOS. This is because although the ovaries of women, suffering from PCOS, usually have many follicles, they do not develop fully and so ovulation often does not occur. If you do not ovulate, you may not have periods.

So what can you do to have normal periods?

Although some women with PCOS have regular periods, high levels of androgen and also the hormone insulin, can disrupt the monthly cycle of ovulation and menstruation. If you have PCOS, your periods may be irregular or may stop altogether. The average menstrual cycle is 28 days with one ovulation, but anywhere between 21 and 35 days is considered normal, and for a woman suffering from PCOS, this cycle can take as much as 3 months to complete.

To ensure a normal period during PCOS, your doctor can prescribe hormonal contraception. The medication can also reduce menstrual cramps, acne, and excess hair growth. The estrogen and progesterone in hormonal contraception act to override the body's normal hormonal control of menstrual cycle and ovulation. Production of hormones such as testosterone is greatly reduced by the oral contraceptive pill. Some oral contraceptive pills not only aim to block the effects of testosterone but also increase insulin resistance.

By allowing the regular shedding of the uterus lining during menstruation, the pill can reduce the risk of developing endometrial cancer while ensuring you get normal periods.

Note: it is important that you closely watch your weight. Lifestyle changes and weight reduction help a lot when you are suffering from PCOS.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: How Not to Miss Your Workout During Your PERIOD

How to Ensure a Normal Period When You're Suffering from PCOS?

Polycystic ovary syndrome (pcos) and infertility are considered synonymous by most. However, the truth is that they are not and there are a lot of treatment options that can lead to pregnancy, even in a lady who is suffering from pcos.

Reasons pcos leads to infertility
Women with pcos have different hormonal pathways than a normal woman without pcos. It changes the system of how your body produces the eggs and prepares your uterus for pregnancy. Three reasons why women with pcos do not get pregnant or why it is difficult for them to maintain pregnancy are:
1. Women who are suffering with pcos do not ovulate normally.
2. They have irregular periods and thus their monthly cycles are not predictable.
3. As they have irregular periods, their endometrium may not be prepared when the egg is released. Thus, it does not help in sustaining the pregnancy.

Symptoms of pcos
There are a lot of symptoms that show the hormonal imbalance due to pcos.
1. Ovarian cysts
2. Excessive amounts of male hormones
3. High levels of insulin
4. Fertility problems
5. Weight gain
6. Ovulation and menstrual problems
7. Excess body and facial hair
8. Acne
9. Anxiety and depression

As there is hormonal imbalance in a woman with pcos, the eggs may not develop properly and at the same time, they may not be ready to get fertilized, thus leading to infertility.

Pcos infertility treatment
The good news is that even if you are one of them with pcos, there are treatments that can help you to get pregnant.

Here are the drugs that help patients with pcos.

Metformin (glucophage)
It helps in reducing the insulin levels and stabilizes the hormones. Thus, doctors often prescribe metformin that will help in making the ovulation cycles regular.

Clomid (clomiphene citrate)
Another fertility drug that helps in conceiving is clomid. It may be prescribed with or without metformin. When women with pcos take these two drugs together, their chances of getting treated for pcos and getting fertile become more. Many women may need a high dose of clomid so that they can retain fertility.

Gonadotropins
This medication is necessary for helping you with ovulation as gonadotropins are hormones that stimulate your ovaries to release eggs. When someone is not responding to clomid then this medication may be tried.
If you too are trying to conceive and yet have not succeeded and can find the symptoms mentioned above, visit your doctor and start the treatment.

How to Get Pregnant Even if You Have Polycystic Ovary Syndrome (PCOS)?

Cumin, also known as 'jeera' in the Indian subcontinent, is an ancient seed that has been prized for more than 3000 years. Ayurveda holds this spice in high regards and uses it for treating a host of health disorders including burning of excess fat.

Why are cumin seeds considered to aid in weight loss?

An effective detoxifier: Ayurveda considers the accumulation of toxins to cause weight gain and other medical conditions. While certain toxins are easily removed with water, fatty toxins stick to cells and disrupt cell metabolism resulting in weight gain. To detox such hard-to-remove toxins, cumin seeds are predominantly used in Ayurveda. The seeds remove excess kapha from the intestines and detox liver effectively.
Lowers cholesterol that aids in burning fat effectively: Black cumin is rich in phytosterols which are plant fats resembling cholesterol present in animal fats. When consumed, they limit the amount of cholesterol absorbed by the body. Taking a tablespoon of cumin seeds every day has been medically proven to lower the amount of cholesterol up to 10 percent and bad cholesterol up to 14 percent. This reduction in addition to the cholesterol-lowering measures that you may have adopted would be helpful in burning fat much faster. Taking about 2 grams of cumin seeds combined with light freehand or aerobic exercises can lead to subsequent weight loss in people who lead a sedentary lifestyle.
Lowers blood sugar levels and regulates metabolism: Any person with high blood sugar levels is aware that low insulin levels tend to create a craving for sweets and carbs while high insulin levels can cause extreme thirst and fatigue. Cumin seeds have been proven to lower the blood sugar levels. It lowers blood sugar levels by increasing insulin and glucose sensitivity. In this way, black cumin seeds can aid you to shed off extra pounds by improving the blood glucose levels as well as glucose absorption. In addition to all these benefits, black cumin seeds contain high amounts of oleic acid which is a fatty acid causing acceleration in the way in which the body burns fat.
Other benefits from cumin seeds: Constipation and indigestion are other common reasons for weight gain. An excellent source of fiber, antioxidants, and that has anti-flatulent properties, the cumin seeds can cure constipation, bloating and heaviness, thus, aiding in weight loss. Lack of sleep may also be causing weight gain. Cumin seeds can cure you of insomnia, thus. regulating your sleep pattern and metabolism.
Hence, cumin seeds are a simple and effective ayurvedic remedy for weight loss. Cumin seeds are more potent, and you can take a spoon of roasted or plain cumin seeds every day. Obese or normal, irrespective of your weight, taking cumin seeds regularly have quite a few benefits.

1 Tablespoon Of Cumin - Know How It Can Work Wonders!

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