Attention All Neck,
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Pain Sufferers …
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COURIER L 36 IFE, NOVEMBER 8-14, 2019
Buff up with veggies!
People choose a vegetarian lifestyle
for a number of reasons.
Some individuals have an aversion
to eating meat because they’re
concerned about animal welfare, while
others fi nd that a low-calorie, vegetarian
diet promotes long-term health.
Vegetarianism can certainly be a
healthy option, but those who eschew
meat and sometimes eggs often have
to fi nd alternative sources of protein to
meet dietary needs. According to the
Dietary Reference Intakes, the average
sedentary man should have 56 grams
of protein per day, while an average
sedentary woman should consume 46
grams per day. The amount of protein
needed will increase if a person is more
active, advises Healthline.
Protein helps a person feel fuller,
longer, and it is crucial for all cells in
the body. Protein is used to build and
maintain bones, muscles, skin, and
much more. The Academy of Nutrition
and Dietetics also states that protein is
very important as one ages because
aging men and women don’t absorb or
metabolize amino acids, which are the
building blocks of protein, as well as
they did when they were younger.
Those adhering to vegetarian diets
will fi nd there are plenty of non-meat
protein sources. Meatless protein
sources that offer the biggest health
bang for one’s buck are “complete proteins,”
which have the essential amino
acids the body requires. Some complete
proteins include:
• eggs,
• milk,
• cheese,
• soy, and
• quinoa.
Some other great protein sources
may not have all of the amino acids, but
they can be paired with other foods to
get a fuller nutrient package.
• seitan: This is a meat alternative
made from wheat gluten.
• lentils: Lentils pack 18 grams of
protein per cooked cup.
• beans: Many forms of beans contain
a high amount of protein per serving.
• nutritional yeast: This is a strain of
yeast that has a cheesy fl avor. It can
be sprinkled on foods to add a protein
punch.
• ancient grains: Ancient grains include
spelt, teff, barley, sorghum, farro,
and einkorn. These ancient grains are
higher in protein than common grains.
• hemp seeds: These seeds come
from hemp, which is in the same family
as marijuana. However, hemp will not
cause a high because it only has trace
amounts of the THC compound that
produces that effect. Hemp seeds contain
50 percent more protein than chia
seeds and fl ax seeds, offers Healthline.
In addition to these foods, peanuts
and other legumes, almonds, peas,
oatmeal, spirulina, broccoli, brussel
sprouts, and sweet corn also are good
protein sources for vegetarians.
Even though it may seem like skipping
meat products would leave vegetarians
lacking for protein, there really
are quite a number of alternative protein
sources out there.
FOOD HEALTH
DID YOU KNOW THAT OVER 92% OF THE PAIN
YOU FEEL IS NOT CAUSED BY BONE OR MUSCLE?
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Reduce Pain and Muscle Tension
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Reduces Muscle Spasms
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Loosen Contracted Muscles
Chronic Pain Diagnostic Specialist
Owner & Clinical Director
/www.allcarept.com
/www.allcarept.com