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Top 15 Sources Of Plant-Based Protein.

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More and more people are interested in following vegetarian or vegan diets or reducing their use of animal products. A shift away from animal products is getting easier with more fortified and nutritious plant-based foods available.

A person may try a vegan diet for health, animal welfare, or religious reasons. In 2016, the Academy of Nutrition and Dietetics stated that a vegetarian or vegan diet could provide all the nutritional requirements of adults, children, and those who were pregnant or breast-feeding.

Even so, getting enough protein and essential vitamins and minerals can be harder for people who do not eat meat or animal products. A person must plan ahead to ensure they get enough protein, calcium, iron, and vitamin B-12, which people on an omnivorous diet get from animal products.

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Read on for a list some of the best plant-based foods for protein. We also discuss the differences between animal and plant proteins, and whether plant-based protein powders can be good sources of protein.

15 Best plant-based proteins

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

The following healthful, plant-based foods have a high-protein content per serving:

1. Tofu, tempeh, and edamame

Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

  • firm tofu (soybean curds) contains about 10 g of protein per ½ cup

  • edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup

  • tempeh contains about 15 g of protein per ½ cup

Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.

People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.

These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.

2. Lentils

Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.

A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.

4. Peanuts

Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.

Peanut butter is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

5. Almonds

Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.

6. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.

Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7. Quinoa

Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.

Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

8. Mycoprotein

Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13 g of protein per ½ cup serving.

Products with mycoprotein are often advertised as meat substitutes and are available in forms such as “chicken” nuggets or cutlets. However, many of these products contain egg white, so people must be sure to check the label.

A very small number of people are allergic to Fusarium venenatum, the fungus from which the mycoprotein brand known as Quorn is made. People with a history of mushroom allergies or with many food allergies may wish to consider another protein source.

9. Chia seeds

Seeds are a good plant based protein

Chia and hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, and puddings.

Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.

Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.

Chia seeds are available from some supermarkets, health food stores, or to buy online.

10. Hemp seeds

Similarly to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online.

11. Beans with rice

Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.

12. Potatoes

A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein.

13. Protein-rich vegetables

Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

  • a single, medium stalk of broccoli contains about 4 g of protein

  • kale offers 2 g of protein per cup

  • 5 medium mushrooms offer 3 g of protein

Try a salad made from baby greens with some quinoa sprinkled on top for a protein-rich meal.

14. Seitan

Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or gluten intolerance. For others, it can be a protein-rich healthful meat substitute.

When cooked in soy sauce, which is rich in the amino acid lysine, seitan becomes a complete protein source offering 21 g per 1/3 cup.

15. Ezekiel bread

Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.

Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter.

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Health & Lifestyle

4 reasons not to mount your TV over your fireplace (and other helpful tips)

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The practice of mounting a TV over a fireplace has somehow become extremely popular in the U.S. If you didn’t do it yourself, chances are very good that you know someone who has. Who it was that thought up this idea and why they found it appealing in the first place are two mysteries that will likely follow us to our graves. But that’s all in the past now. And since science has yet to crank out a functional time machine that would allow me to preemptively ground the idea before it ever took off, the best we can do at this point is try to persuade you, dear reader, from perpetuating this practice.

Please don’t mistake our contempt for TVs over fireplaces as an insult to the sensibilities of those of you who have them set up that way. There is a very good chance you feel you have no other choice. And if you really like it that way? More power to you. At the end of the day, the guilty party is the person(s) who designed your home. They made the fireplace the focal point of your living/entertainment room, and then filled the rest of the joint with windows. Then they made sure power and cable was run to the location directly above your fireplace, virtually placing a big sign that says “install TV here.” How unfortunate.



But hold on a moment. Is putting a TV above your fireplace really that poor an idea? Well, it depends. If you can avoid it, you should, and we explain why below. But if you must, there are a few things you will want to know, and a few tips we can offer to help make it the best possible viewing experience.

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Heat + electronics = bad

Electronics don’t care for heat, and they care for smoke even less. Ever seen the windows inside the car of a cigarette smoker? Unless the smoking driver is an equally habitual window washer, those windows are covered with a hazy film of filth. Exposed to the smoke of burning wood, the same film can build up on the components inside the cabinet of a TV. You may not see the particulate when you have a fire, but it is there (you can smell it). If you burn wood — even with the flue open and fully functional — there will be a small amount of smoke and particulate emitted. And once that particulate builds up, so does the heat generated by the TV.

We have a wood burning stove, and the heat generated by that thing (that’s what it was designed to do) is enough to melt candles placed several feet above on the mantle. For us, mounting over this area is a deathwish for the TV.

Neck headaches become a problem when you start protruding your chin forward with that “looking up” posture.

To make sure we aren’t just blowing smoke (sorry), we spoke to Brian Sevigny, owner of Portland, Oregon-based A/V installation service, Digital Connex. He told us he gets asked to install TV’s over fireplaces frequently. When we asked him if he encouraged or discouraged the practice, he was quick to jump in. “Discourage,” Sevigny said firmly, “primarily because of the heat and the smoke.”

Most electronic devices simply operate best and most reliably at lower temperatures. Beyond that, excessive heat can cause temperature-sensitive materials to degrade quickly, and conductive materials can even sprout little metal whiskers, causing shorts within the TVs circuitry.

However, if you have a more conventional wood burning fireplace — and especially if you have a gas fireplace insert — the fact is you are probably going to be just fine. That TV may die earlier than it had to, but you will probably replace that TV before it dies anyway.

It’s a pain in the neck

This is an issue we experienced many times ourselves as a guest at friends’ houses and various vacation rentals. We’ve also heard complaints from many others. Still, we are informed that, for some of you, neck pain from watching an elevated TV has never been a problem. If you are in the latter camp, please feel free to move right along, and congratulations on your superior spinal support. For the rest of you, please read on.

Placing a TV above a fireplace moves the image you’re trying to watch well above eye level. Think back to the last time you went to the movie theater and had to sit in one of the front three rows. Chances are you walked out of the theater with a stiff neck. Craning your neck into an unnatural position for an extended period of time is going to cause temporary discomfort, but doing so for even short periods of time, day after day, can have lasting effects, like chronic headaches.

We spoke to Brad Simpson, a physical therapist and Clinical Director at Life’s Work Physical Therapy. Simpson’s clinic treats patients with multiple types of musculoskeletal problems and is an expert in ergonomics; he says that repeatedly sitting in an unnatural position will have lasting repercussions.

“It ends up putting your body in a position where your deep-neck stabilizers, muscle-wise — it’s kind of like the core of your lower back, but up in your neck — aren’t able to function. That position where you’re having to push your head forward and up in order to look up at the television compromises those muscles,” Simpson said. “Having your head forward like that causes a shearing force within your mid-cervical spine. That’s where a lot of pain ends up coming from … you lose the ability for your neck to stabilize.”

Woman rubbing sore neck

And muscle pain isn’t the only thing you can suffer from … headaches are a huge problem in our population, and neck headaches become a problem as well when you start protruding your chin forward with that ‘looking up’ posture,” Simpson said. He also indicated this poor posture leads to improper breathing, which causes us to overuse certain muscles which become yet another source of pain. The main takeaway from our interview: It’s not worth the pain.

Six degrees of separation from a beautiful picture

On this issue, there is no debate. We review multitudes of TVs every year, and the viewing angle on LED/LCD TVs remains a big problem, even among top-tier TVs.

An LCD screen (which is what you find on “LED” TVs) is essentially made up of a bunch of tiny, shuttered windows. These windows open and close in order to let the TV’s backlight through, thus creating an image. The problem with these windows is that they have a very limited viewing angle. If you move too far left, right, up, or down you start seeing a fraction of the produced light. The result is a washed out, lifeless picture — hardly what you had in mind when you laid out hard-earned cash for a new TV.

The result is a washed out, lifeless picture — hardly what you had in mind when you laid out hard-earned cash for a new TV.

The good news here is that you do have some options to mitigate this problem. The first is to buy a tilting wall mount with enough down angle to give you a more direct view of the screen. There are even mounts that will drop the TV down closer to your eye level (make sure not to have the fireplace going, though). Either option will improve both color saturation and contrast.

The second option is to purchase an OLED TV, which has a nearly infinite viewing angle and will look amazing no matter how high you place the TV. There are plenty of other reasons why OLED wins in an OLED vs. LED TV battle. If an OLED TV isn’t an option for you, considering an LED TV that uses an IPS LCD panel.

It’s just not cute

To be totally frank, we have the design-sense of a color-blind hippopotamus (no offense intended to hippopotamuses, but they do spend a lot of time in the mud — just saying). Having accepted our utter lack of skills in the decor department long ago, we reached out to Garrison Hullinger, owner of Garrison Hullinger Interior Design, and asked him if he had a TV mounted over his fireplace. “No, I live in a 100-plus-year-old home and would never put a TV in my formal living room over the fireplace,” Hullinger told me. “We also have a beach house with a fireplace in the formal living room, and choose not to hang a TV in that room.”

please dont mount your tv over the fireplace 1

Again, though, most modern homes have rooms built around this idea. Hullinger told us about 25 percent of the homes he has walked into had one location that was wired and ready for a TV over the fireplace. Sevigny echoed that estimation when he told us that almost all of the new construction he has seen “will have electrical and coax connections already installed above the fireplace.”

In the end, this is pure opinion, but one that is shared by many others. Take it as you will.

But I have to (or want to) anyway. What can I do to make the best of it?

In an ideal world — and, granted, we tend to be TV snobs so our viewpoint is slanted — you would place your TV in another room purpose built for enjoying TV, and maybe make music the focus of your main living area. However, most homes just aren’t designed that way, and your priorities are likely vastly different than my own. If you like the idea and look of mounting your TV over your fireplace, or if you simply have no other choice, here are a few suggestions to make the best of it.

  • Sit further back if you can — As you move away from the TV’s location, the severity of the angle to which you must crane your neck is reduced.

  • Lounge it out! — Kick back and relax when you watch TV. You will eliminate the need to crane your neck entirely.

  • Use a tilting or motorized wall mount — Altering the TVs angle to get a more direct view of the TV will improve picture quality.

  • Purchase an OLED TV — In addition to providing an outstanding picture and a super-thin profile, OLED TVs have no viewing-angle problems.

  • Don’t have a fire and watch TV at the same time — The flicker of the fire and added brightness in a darkened room can play with your pupils. and strain your eyes while watching. It’s also a bit of a distraction. If the two are close together, perhaps enjoy just one or the other at a time.

  • Hire a professional installer — Not only will a professional be able to handle cable management for a clean install, they come armed with other helpful suggestions to make the most of your TV installation.

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Health & Lifestyle

Zambia express optimism over Malaria eradication by 2021.

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Zambia aims to eradicate malaria, the country’s biggest killer, within three years after deaths from the disease halved last year from 2014, the health minister said on Wednesday.

Health Minister Chitalu Chlufya told reporters the southern African nation had recorded a decline in malaria incidence rates from 407 cases per 1,000 in 2014 to 336 cases per 1,000 last year and would be malaria-free by 2021.



“One of our big goals is to eliminate malaria by 2021. It counters progress in development but it is a preventable and treatable disease,” Chilufya said.

Malaria deaths in Zambia had halved to 1,400 last year compared with 2014, he said.

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Chilufya said the government had also stepped up indoor spraying, surveillance and research.

Officials at the World Health Organization (WHO) in Zambia could not be reached for comment.

The world has made huge strides against malaria since 2000, with death rates plunging by 60 percent and at least six million lives saved globally, WHO says.

But efforts to end one of the world’s deadliest diseases, which kills about 430,000 people a year, mostly children in sub-Saharan Africa, are under threat as mosquitoes become increasingly resistant to measures such as bed nets and drugs.

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