Get Enough Protein Without Meat
Vegetable protein, or any kind of protein, is used by the body for enzymes, structural tissue, hormones, and transplant molecules. Protein wears out at a slow but steady rate and must be replaced. Food is the source proteins in our body. After being digested, proteins provide a new supply of amino acids from which the body continuously rebuilds itself. While meats protein helps to build muscle, repair tissue, provide energy and balance mood, it is by no means necessary. Vegetarian diets are equally good and appropriate sources of proteins and vitamins for people of all age groups, including pregnant women, infants and athletes. There are many benefits to eating a well-balanced vegetarian diet. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. People can reduce their carbon footprints by cutting back on meat. In 2014, Scarborough et al. estimated an average dietary greenhouse-gas emissions per day (in kilograms of carbon dioxide equivalent) were: 7.19 for high meat-eaters, 5.63 for medium meat-eaters, 4.67 for low meat-eaters, 3.91 for fish-eaters, 3.81 for vegetarians, 2.89 for vegans
There are many benefits to eating a well-balanced vegetarian diet including cost savings, loads of fiber (which aids in digestion), less saturated fat (good for the heart), and a wider variety of vitamins and minerals proven to reduce diabetes, cancer and heart disease.
The following non-meat foods contain plenty of protein like meat:
- Nuts and seeds (4-10 grams per 1 ounce serving): walnuts, cashews, pumpkin seeds, pistachios, sunflower seeds, almond butter, hemp, chia and flax seeds.
- Beans and legumes (7-10 grams per half-cup): black beans, white beans, lentils, chickpeas, hummus and green peas.
- Grains (5-8 grams per cup): quinoa, brown rice, oats, millet and barley.
- Soy (9-16 grams per cup): tofu, edamame and tempeh.
- Fruits and veggies such as avocado (4 grams per cup), dark leafy greens (about 5 grams per cup) and broccoli (4 grams per cup).
- Dairy (milk, yogurt, cheese) and eggs provide 6-9 grams of protein per serving.
According to the Institute of Medicine, we should consume 10% – 35 % of our daily calories from protein which can be easily achieved with the non-meat foods listed above.
Daily requirement of protein: Babies: 10 grams, School-age kids: 19-34 grams, Teenage boys: 52 grams, Teenage girls: 46 grams, Adult men: 56 grams, Adult women: 46 grams
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Happy and Healthy Winter
We are half way through November and the vivid nip in the air has set the stage for a full blown cold winter season soon.
While winter is evidently loved by many, the cold weather can also take a toll on your health. Cold, fever, flu, asthma, body ache, stiffness and all sorts of infections are some of the problems people face in winter. Of course, there are numerous ways to treat them or cure them, but why wait for the problem when it can easily be avoided?
As the saying goes, prevention is better than cure, following tips helps to remain healthy and enjoy the winter season to the fullest.
Sanitize:
Always keep a hand sanitizer handy whether you are at home or not. With so many infections in the air, you’ll need to maintain your hygiene and avoid contact with infected people and places like public restrooms, etc.
Strengthen immune system:
Nutritious food is always a lifesaver. Consume foods, fruits and vegetables that are rich in nutrients, vitamin C and zinc content like citrus fruits, garlic, etc., strengthen immune system in order to fight diseases.
Sweat it out:
Generally, food intake increases in winters than any other time of the year. Winter exercises not only help to remain healthy, but also improve metabolism, maintain body weight, and increased blood flow helps in winter dryness related skin problems, while also keeping body warm. Keep yourself well hydrated.
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Fruit Diet for Diabetics
November 14, is observed as World Diabetes Day,
Diabetes is one of the most dreaded offshoots of the modern and hectic lifestyles.
Fruits play a major role in helping a diabetes patient’s condition from worsening. While there is no such thing as ‘bad fruit’, or ‘good fruit’ diabetics do have to be careful and maintain moderation.
Fruits that are high in glycemic index are to be consumed as less as possible and those with a low glycemic index can be eaten regularly.
Amla:
Amla contain a good source of chromium which shows positive effects on the pancreas, where insulin is produced
Apple:
Apple is a hypoglycemic fruit which contains plenty of fiber and Pectin that has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.
Berries:
Berries increase the release of insulin and coverts glucose into energy, which reduces the increased glucose levels by a considerable amount. Thus, regulating glucose levels in the body
Guava:
Guava is hypoglycemic fruit very rich in dietary fiber, high in vitamin A and vitamin C that helps in constipation and can lower the chance of developing type-2 diabetes.
Jamun:
Jamun has low glycemic index and its leaves has anti-diabetic properties which are good for diabetic patients. It reduces the symptoms of diabetes like frequent urination and thrust
Oranges:
The glycemic load of an orange is about 5, a low number that indicates that only small rise in blood glucose. Be cautious don’t consume orange juice.
Papaya:
Natural antioxidants in papaya can obstruct cell damage, as diabetics are prone to many ailments, like heart or nerve damage, makes it a great choice for diabetics.
Pomegranate:
Pomegranate contains the richest combination of antioxidants, which helps in protecting from free-radicals and chronic diseases also helps in reducing bad cholesterol.
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Making Strides against Cancer
ParamCARE Foundation outreach people of various communities, irrespective of their race, ethnicity, cultural, social or economic status, to provide innovative solutions to improve health & quality of life socially, physically and mentally. We organize educational seminars on disease prevention and healthy life style, holistic approach for health, workshops on cancer awareness & screening. for the benefits of the society, ParamCARE Foundation also support the similar health related events, even if it is conducted by the other organizations,.
Recently, we participated in the Breast Cancer awareness and fund raising -5K walk event ‘Making Strides against Cancer’ organized by The American Cancer Society on Dt. 10/22/2017 at Johnson Park,1030 River Rd., Piscataway, NJ. About 3500 participants took part in an event. Ms. Patty Tapia of The American Cancer Society thanked Param Care foundation for the participation and making event successful.
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Mayor’s Health Expo
The vision of ParamCARE foundation is to work for healthy America in which all the citizens, irrespective of their background, heritage, socioeconomic status, current state of disease or wellbeing should live healthier, happier, active, longer lives with enhanced cultural and social values for wellness of societies and then by our country.
To enhance the health quality and disease prevention in communities, we not only outreach the people through our educational & awareness seminars like holistic approach for healthy life style, workshops on cancer awareness and disease prevention, etc., but we also support the similar events conducted by other organizations for the benefits of the society.
ParamCARE Foundation was invited in Woodbridge Township Mayor’s Health Expo 2016 on October 21, 2017 at Woodbridge Township Public Health Center. We provided skin cancer screening services & guidance and holistic approach for health, according to the need of the participant. Number of participants took the advantage of our free services.
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Morris Plains Wellness Day
Param CARE Foundation strongly believes that total health of each and every citizen is the true reflection of community, state and the country. Hence to enhance the health quality and literacy, we outreach the people through our educational & awareness seminars and workshops on health, disease and healthy life style. We support and participate in all the health and social welfare related outreach activities of any other organizations, federal or state health agencies of New Jersey.
ParamCARE Foundation has participated in ‘Morris County Wellness Day’ exhibition organized by the Office of Health Management, Morris County of New Jersey, at Morris Plains Community Center on October 14, 2017. This Event was organized to increase health awareness, health checkup and disease prevention in senior people of the community.
ParamCARE Foundation participated as an exhibitor and presented health awareness & holistic approach, for the healthy life-style and disease prevention in seniors and physical, mental and social problems and senior care. The large number of seniors visited the booth and learned about the details of various programs.
Number of other organizations like Morristown Medical center, the Presbyterian Church of Morris Plains, Care Finders, Shop Rite, etc. were represented along with Param CARE Foundation.
Ms. Jennifer R. Lawlor, RN, PHN, Public Health Nurse, County of Morris, Department of Law and Safety, Office of Health Management, Morristown, NJ 07963, thanked ParamCARE Foundation representation and for the valuable contribution for the society.
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Holistic Healthcare & Beauty Counseling
The vision of ParamCARE foundation is to work for healthy America in which all the citizens, irrespective of their background, heritage, socioeconomic status, current state of disease or wellbeing should live healthier, happier, active, longer lives with enhanced cultural and social values for wellness of societies and then by our country.
To enhance the health quality and literacy in communities, we outreach the people through educational & awareness seminars for disease prevention and healthy life style, screening workshops for cancer awareness.
Param CARE Foundation have built strong partnerships with organizations like American Cancer Society, Rutgers Cancer Institute of New Jersey, Robert Wood Johnson University Hospital, Jewish Renaissance, South Brunswick senior center, and Edison day care center, New Jersey Department of Health- Middlesex County, Woodbridge and Edison Department of Health.
Param CARE Foundation organized holistic healthcare & beauty counseling seminar on Saturday, September 9, 2017 from 12pm to 5 pm at 200 Middlesex Essex Tpk. Iselin, NJ The main attraction of the event was free Nadi Parikshan and Dosha Assessment and Herbal Henna design.
Param CARE Foundation offered free henna tattoo design services herbal massage, rejuvenation hair therapy. Dietary Supplements were exhibited by the team of Wellness Counsellors & explained about the Holistic approach for healthy life style wellness and disease prevention .The large number of people including the young & seniors participated in the event and thanked Param Care Foundation for providing valuable information.
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Holistic Approach for Health of Seniors
ParamCARE Foundation is working tirelessly for the upliftment of communities for wellbeing of the people, physically, mentally and socially. The organization has been actively promoting various community outreach activities which mainly focus on improving health and disease prevention. ParamCARE Foundation regularly organizes health screenings camps, educational seminars on holistic approach for healthy life and yoga sessions for seniors and local community people.
ParamCare Foundation participated in an event organized on Dt. 9/6/2017 at Sayreville Senior Centre NJ. Wellness team of PCF exhibited and explained about holistic approach for health and role of herbal dietary supplements in wellness and disease prevention, supportive role of Ayurveda, Yoga & other alternative therapies to the seniors.
The large number of seniors and community leaders participated and thanked the PCF for providing the healthful information in the event.
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2017 Hillsborough Rotary Fair
Param CARE Foundation is working for communities by working with communities for wellbeing of the people, physically, mentally and socially. To enhance the health quality and literacy through our outreach and educational events and also to fulfill our mission of collaborative action to reach and educate, the organization has been actively organize or promote various community outreach activities which mainly focus on improving healthy living in form of community fairs, health screenings, educational and nutritional seminars and yoga sessions for the local community. We promote strategies and activities to raise awareness on healthy behavior among population, through social learning, and thereby get closer to build a healthier community and country.
Param CARE Foundation participated in 2017 Hillsborough Rotary Fair, at Hillsborough Promenade Shopping Center, on August 20, 2017, organized by the Rotary Club of Hillsborough Foundation, Inc., Herbal Healthcare and dietary Supplements were exhibited by the team of our Wellness Counsellor. They also explained about the role of Holistic approach in the lifestyle, wellness and disease prevention.
Number of people visited Param Care Foundation Booth and learned about the wellness and Holistic Approach.
It was a fun packed events with foods & fun, games, and music. The large number of people including the young & seniors participated and enjoyed the event.
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