Protein Food...Building Body Muscles

Every day Women need 46 grams of protein, and Men need 56 grams of protein.

Proteins are one of the most important nutrients required for healthy living.  They are one of the building blocks of the body tissue that helps in weight management. Protein is also the building block for healthy hair growth. Make sure you are getting enough amount of protein every day. A serving of protein along with healthy carbs after a workout is a must to help tired muscles recover. *Remember people who have slow digestion issues, should take protein in less quantity, more intake of protein may lead to constipation, remedies http://medicalsanjay.blogspot.com/2015/06/home-remedies-for-constipation.html

List of protein food, take in natural (Veg) form in your daily diet:

Spirulina has highest protein and many other nutrients

Soya beans, Dry, Roasted (100g) ----> 39 grams of protein

Black Beans (1 cup) ----> 39 grams of protein
Pumpkin seeds dry/roasted (1 cup/ 64g) -----> 35-38 grams of protein

Regular exercise and protein intake
helps to build the body muscles

Cheese cheddar (100g) ----> 21 grams of protein
Soya Tofu plain (1 cup) ----> 20 grams of protein
Brazil nuts (1 cup) ----> 19 grams of protein
Lentils/Kidney Beans (1 cup) ----> 18 grams of protein
Soaked Peanuts (1/4 cup) ----> 18 grams of protein *Soaked nuts overnight in water doubles the protein content.
Peanuts (1/4 cup) ----> 9 grams of protein
Moringa contains protein twice the milk. 1 glass of Moringa drink ----> contains 12 grams of protein.
Almonds/ Walnuts (1/4 cup) ----> 8 grams of protein
Soaked Almonds/ Walnuts (1/4 cup) ----> 16 grams of protein *Soaked nuts double the protein.
Quinoa (1cup cooked) ----> 8 grams of protein
Low-Fat Yogurt (plain) ----> 8 grams of protein
Brown Eggs (1) ----> 6 grams of protein
Soya milk (200ml) ----> 6 grams of protein
Dairy A2 Milk (glass) ----> 6 grams of protein
Chia/ Hemp/ Flax seeds (1 ounce (28g)) ----> 6 grams of protein
Oatmeal (1 cup) ----> 6 grams of protein
Cashews (1/4 cup) ----> 5 grams of protein
Kale (100 grams) ---> 4.3 grams of protein
Broccoli (148 grams) ------> 4.2 grams of protein
Goji Berries (1/2 cup) ----> 4 grams of protein
Spirulina (1 table spoon) ---> 4 grams of protein
Avocado (1cup) ----> 2.9 grams of protein
Chickpea (1 tblsp) ----> 2.4 grams of protein
Broccoli (80g) -----> 2 grams of protein
Blue berries (1 cup ~ 148g) -----> 1.1 grams of protein
Spinach (30g) ----> 1 gram of protein
Figs (1 cup) ----> 1 gram of protein

Pumpkin/Nuts-Fruit Shake:
This shake will power you through the hardest and longest of days.

 Ingredients:
 1 cup frozen wild blueberries
 2 tablespoons almond butter
 2 tablespoons pumpkin seeds
 2 tablespoons chia seeds
 2 tablespoons hemp seeds
 4 walnuts
 3 Brazil nuts
 1 large ripen banana
 1 leaf of kale
 1 tablespoon extra- virgin coconut oil
 1/2 cup unsweetened almond milk
 1 cup of water
Combine all of the ingredients in a blender. Blend on high speed until smooth, about two minutes. If the shake is too thick, add little water. Serve chilled.

Peanut-Fruit Smoothie:
 Take a handful of peanuts (soaked overnight in water).
 Put them in the blender.
 Add little water.
 Add a ripen banana or any fruit you want.
 Churn till it becomes like porridge.
 Add more water if you want it like a milkshake.
 One large glass of peanut banana milkshake can easily keep you going for a few hours. It's a good, easy-to-prepare breakfast. You can have it ready in three minutes and finish it off in the next two minutes.

https://www.youtube.com/watch?v=ove9b16OeR4  (Documentary Game Changer ~ Vegetarian plant-based food)

Anemia (Iron Deficiency)

Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen.

Symptoms of anemia -- like fatigue (tiredness) -- occur because organs aren't getting what they need to function properly. Symptoms common to many types of anemia include the following:

• Anemia is caused by blood loss
• Anemia is caused by decreased or faulty red blood cell production
• Pale Skin, Yellowness in Skin and Eyes.
• Muscular weakness
• Easy Fatigue, Fainting, Dizziness and loss of energy
• Difficulty concentrating
• Unusually rapid heart beat, particularly with exercise
• Shortness of breath and headache, particularly with exercise
• Leg cramps
• Insomnia (Inability to sleep)
• Low Blood Pressure
• Chest Pain and Heart Attack in Severe Anemia.

Overview:
Red blood cells are important for the transport of oxygen-rich blood to body tissues and removal of carbon dioxide from the body. Red blood cells are red because they contain an iron-rich protein known as hemoglobin, which is bright red in color. Over time, red blood cells wear out and die. The bone marrow continually makes more red blood cells. Certain foods increase production of red blood cells. Consuming foods rich in iron can prevent anemia and help keep all your cells well-supplied with oxygen. Sources of iron include beans, lentils, dark green leafy vegetables such as spinach and kale, beetroot, dried prunes, raisins and egg yolks, according to MedlinePlus.

Top sources of Iron food to fight Anemia:

1. Spirulina powder with warm water daily
2. Moringa Leaves (Take dry leaf powder with warm water, or Have fresh leafs cooked with lentils)
3. Soya Milk and Tofu
4. Soya Edamame (beens) boiled
5. Wheat grass Juice
6. Eat Spinach cooked.
7. Kale
8. Daily Juice (Beetroot + Carrots + Green Apples + Honey)
9. Palm Jaggery + Sesame Seeds + Peanuts (*peanuts are very good for heart)
10. Legumes (Lentils, Kidney, Lima, Pinto, ...) beans
11. Raagulu, and Jowar grains.
12. Dates soaked in water overnight
13. Pumpkin, and Sunflower seeds
14. Raisins & Prunes soaked
15. Honey taken mixed with warm water enhances the blood's hemoglobin levels. Honey is also very good for the heart and brain, and keeps the mind alert. Note: Honey should NOT be cooked or boiled.
16. Figs (Anjeer) soaked
17. Oats
18. Curry leaves
19. Fresh Fruits (Banana, Pomegranate and Apples).
20. Meats (Chicken, Turkey, Fish, Red meat).

All the above food helps in improving your red blood cells and gives more iron, can stimulate the production of hemoglobin in the blood and helps in cases of anemia.

Moringa Smoothie for Stronger Bones & Iron:
Ingredients:
     Moringa Powder
     Banana Or Pineapple Cubes
     Almond butter
     Pure Coconut Oil
Directions:
Combine all of the ingredients Moringa Powder, Banana, Almond butter, and Coconut oil in a juicer. Blend on high speed until smooth, about two minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.

•Pranayama (Breathing) & Kapalbhati Yoga daily for 15 minutes helps our respiratory system and improves hemoglobin.

Kapalbhati & Pranayama Yoga improves hemoglobin