Protein Sources for A Healthy Vegetarian Lifestyle

Are you considering moving toward a vegetarian lifestyle? If so, check out these helpful tips on how to incorporate more protein in your diet. 

Since meat and dairy products are the richest sources of protein, non-vegetarians can afford not to monitor their protein intake rigorously. However, if you’re a vegetarian, making sure you’re getting the right amount of daily protein is crucial to your health and well-being. Because protein is a critical nutrient without which you cannot stay healthy and active, you need to plan your diet around it. 

Here is a list of protein sources to include in your nutrition plan so you can maintain a healthy lifestyle. 

Soybeans 

No doubt, soybeans are the best protein source you can find as a vegetarian. Most importantly, soybeans are considered a whole protein source because they contain all nine essential amino acids that the body needs. Because meat products provide complete protein whereas most plants provide incomplete protein, soybeans are an excellent replacement for meat. Learn more about Sustainable Soy to get the whole range of health benefits from this essential plant. Besides tofu or tempeh, you can incorporate soybeans into a wide variety of delicious vegetarian recipes. 

Lentils

Made up of 25% protein, lentils are an excellent protein source and meat alternative. Although today these highly-nutritious and inexpensive legumes are often neglected, lentils were considered in the past the equivalent of a superfood, in many cultures around the world. Besides containing a high amount of protein, lentils are packed with other nutrients, including magnesium, potassium, zinc, B vitamins, and iron. Lentils are also very versatile when cooked so you can include them easily in your diet. From lentil soup to salads, there’s a wide variety of choices. 

Chickpeas & Beans

Most varieties of beans contain high amounts of protein. This includes chickpeas, which are also known as garbanzo beans. Whether you prefer kidney, pinto, or black beans, you can get at least 15 grams of protein from each cooked cup.  In addition, beans contain iron, fiber, potassium, and several other crucial nutrients. A diet rich in chickpeas and beans not only can help you keep your protein intake at an optimal level, but can also bring you many health benefits such as low cholesterol, balanced blood sugar level, and reduced belly fat. 

Hemp seeds 

Although soybeans and legumes are known for being great protein sources, few people know about hemp seeds. Not only that hemp seeds provide whole protein, but they also contain 50% more protein than the popular flax seeds and chia seeds. They’re also a source of omega-3 and omega-6 fatty acids, iron, zinc, calcium, and magnesium. You can add hemp seeds to your salad, oatmeal, or daily smoothie, but you can also include it as an primary ingredient in granola bars or vegetarian desserts. 

Being a vegetarian doesn’t require a compromise in nutrition quality, as some people wrongly assume. There are plenty of high-protein vegetarian foods and ingredients you can add to your diet that will help you maintain excellent health. The only thing to remember is to diversify your diet to include a variety of protein sources since most plants don’t provide whole protein. 

4 Ways That Dark Chocolate Benefits Your Health

One of the most decadent and appreciated treats on the planet, chocolate is available in white, milk, and dark varieties. Although which chocolate you prefer indulging in when you eye the Chocolate Display Cases is a personal choice, dark chocolate is definitely the variety with the most health benefits. Next time you have the urge to eat a piece of chocolate, reach for the dark variety, and leave the guilt behind.

1. Promotes Heart Health

One of the most touted benefits of dark chocolate for your body is its ability to improve your cardiovascular health. Studies have shown that individuals who consume it on a regular basis have less of a risk of developing heart disease and stroke. Researchers attribute this finding to the flavonoids found in dark chocolate, which help the body produce nitric oxide. In turn, blood vessels relax and your blood pressure lowers.  

2. Beneficial for Your Brain

Studies have also shown that eating large amounts of dark chocolate is beneficial to your brain. This is due to the fact that chocolate stimulates pleasure and reward centers in the brain, which lessens stress and betters your mood. Brain health improvements were also found to be due to the presence of flavonoids found in it.

3. Reduces Risk of Diabetes

Although eating chocolate doesn’t sound like the best way to prevent diabetes, studies have shown that eating small amounts of dark chocolate each day has the ability to improve the way that glucose is metabolized by the body. In a 2017 study, the flavonoids in dark chocolate were shown to lower oxidative stress, which is believed to be the main cause of insulin resistance. When insulin sensitivity is improved, the risk of you getting diabetes is lessened.

4. Good for Your Skin

Dark chocolate is packed full of vitamins and minerals, such as copper, iron, and magnesium. It also contains manganese, which helps the body produce collagen, a protein that keeps your skin from aging prematurely. The calcium found in dark chocolate is important for healthy skin repair and renewal, and its high antioxidant content works to protect your skin against free radicals.

You may be wondering if all dark chocolate is created equal. If you are looking to reap its health benefits, the optimal cacao percentage you should look for on the label is 70% or higher. The higher the percentage of cacao, the more nutrients and antioxidants it contains.

Top Tips To Plan A Fishing Trip With Your Family

If you’re planning a fishing trip with your family, the details may feel somewhat overwhelming, especially if your children are still relatively young. There’s no doubt you want your kids’ first fishing experience to be a memorable time, so we have listed some top tips to help you plan a successful outdoor getaway. These tips will also help your youngsters fall in love with nature and all the wonders it offers. 

Pack The Right Gear For Little Hands

There is a significant difference between junior fishing gear and adult fishing gear, so you will want to kit your kids out with the right stuff. While you should also determine the right equipment for yourself based on the type of fish you will be hoping to catch, the time of year is also an essential factor to consider. If you are a seasoned angler, you probably already know all the specifics of fishing with the right saltwater spinning reels and picking the best bait. However, if you aren’t yet an expert, delving into some research is the best way to find out which gear is best for everyone as there are many variables to consider.

Camping, Glamping, Or Staying For The Day

Fishing requires ample patience, which is why most expert anglers plan a weekend getaway to indulge in the activity. However, planning a day fishing trip is also an option. On the other hand, parents with older children might decide that roughing it in the wild with a camping experience is a great decision. If your kids are still tots, glamping or RV camping might be the better solution as your little ones will have significantly more comforts to enjoy and will be less likely to long for their home during the trip. 

Bring Entertainment

Instead of assuming that a fishing experience is enough to hold your kids' attention, it is best to bring along some other forms of entertainment. As mentioned, fishing does require patience, and it is not realistic to expect the experience to be constantly thrilling. While waiting for fish to bite, your kids may become somewhat bored and disinterested. To help your little ones stay entertained, bringing along some outdoor games and even ordinary toys can make a massive difference. 

Let Your Little Ones Enjoy Nature

Even though your trip is based on a fishing experience, you should allow your little ones to explore the great outdoors. Depending on where you will be going, you may find that certain spots include hiking trails suitable for youngsters. Including nature exploration into your fishing trip will encourage your kids to fall in love with nature as they discover how freeing it is to explore the outdoors. A relaxing walk on a nature trail can be a stimulating experience for a young mind that will be experiencing the depths of nature for the first time. Encouraging a love for nature is beneficial for countless reasons, which is why parents around the world consider outdoor activities before others.

Why Regular Cleaning of Commercial Kitchens is Important

Commercial kitchens are heavy-use facilities that require serious cleaning to maintain in a safe and hygienic manner. In addition to verifying daily and weekly cleaning operations, other areas need bi-monthly, monthly, and annual attention. Owners, managers, and other individuals responsible for the safe and sanitary conditions of commercial kitchens can accomplish this type of audit with routine walk-throughs of the facility. 

Yearly

One of the first things that can be crossed off the list is getting a professional commercial hood cleaning in Houston. It is recommended, as part of fire prevention that vent hoods are cleaned at least annually. This can vary depending on cooking frequency, type, and volume or specific local regulations. Take a look at the vent, using a flashlight if necessary, and see how quickly grease builds up between cleanings. Depending on the findings, the hood cleaning schedule may need to be increased or otherwise adjusted.

Monthly

Areas including freezers, ice machines, walls, and dry storage may not see as much action in terms of the cooking process, but they also need regular cleaning. At least once a month, check these areas not only for visible but hidden dirt. Inspect underneath, on top, and behind shelving and machines for spills and splashes and dust on top of cans, jars, boxes, and ventilation fans. Try to look at the kitchen with a fresh set of eyes to avoid overlooking potential cleaning lapses.

Semimonthly

Routine cleaning of the exhaust system filters is another step to prevent kitchen fires. Clean filters are better at keeping the vent hood clean, so it makes sense to ensure this cleaning step is performed properly. Depending on use, these filters should be cleaned at least every two weeks. To check, remove the filters and examine for grease buildup.  As with vent hood cleaning, depending on what is found, the cleaning schedule may need to be adjusted, or it could be time to replace the filters at once. 

A plethora of different activities occurs in commercial kitchens every day. Cleaning is only one of those, but it is no less important. While owners, managers, and other restaurant staff have high-stress and busy jobs, keeping the kitchen safe and sanitary must be a priority. Consider taking the time to assure these tasks are completed properly and in a timely manner, especially restaurant vent hood cleaning New York. In the end, it can not only help with safety and fire prevention but can also contribute to an environment where food-borne illness less likely.

Color is Key When Picking Doors

Door color completely alters the atmosphere of a home. Internal glazed doors will outlive even most the durable and long lasting of interior design trends. Color needs to be carefully considered when choosing doors. Doors can be painted in the future, but it is often more hassle than it is worth. 

Set the Mood

The internal doors are going to outlive the paint or wallpaper. Color comes down to more than personal tastes. Colors can calm or excite. A home is a place to relax, but it is also a place to entertain. 

Colors on the cool spectrum, such as blues and purples relax. Warm colors, such as reds and oranges, excite. 

Neutral colors impact the overall mood of the home too. Sleek blacks and greys are very modern, but can lead to small and dark spaces feeling oppressive and claustrophobic. Whites stand out against any interior but can help open space. 

Natural Wood

Natural wood finishes remain a popular choice. Doors see many interior design fads before they need replacement. Natural wood will match most of these. Darker and lighter woods are available, plus there’s dark or light stains. A lighter wood isn’t going to stand out in the same way as a brilliant white door. 

Glazing

Glazing adds another layer of options to pick from. Even the smallest and darkest of spaces can have dark with the right amount of glazing. Internal glazed doors allow natural sunlight to travel from room to room, further changing the atmosphere. Sunlight is a mood booster that works with both relaxing and entertaining. 

Unfinished Doors

If you have the space and the patience, unfinished doors are a consideration. The advantage of unfinished doors is you can have them any color you want. The disadvantage is you have to paint them yourself or have the additional expense of hiring someone to do it for you. 

Unfinished doors cannot simply be hung up. They need to be painted first. They need to be laid flat to paint, otherwise the paint drips. Painting doors is very consuming in both time and space. 

Painting doors yourself means you can tone down brilliant whites by adding a barely-there touch of blue, pink or magnolia. They would need to be entirely stripped down and repainted if brilliant white walls ever come back into fashion. Something even a little off-white looks dirty when up against brilliant white walls. 

Door color goes beyond tastes. Colors impact moods. A high anxiety household will want to stick to cooler colors. Colors affect the overall atmosphere of a home. An oppressive atmosphere can be altered by the use of color. Internal doors are going to see more than one interior change. Buying doors to match the current interior is going to be wildly inappropriate a few years down the line when styles change. The lightest house becomes oppressive when out-dated. Internal doors are one of the simplest ways to change a home’s energy, but the color needs to be carefully considered.