Vaishali Garg https://vaishaligarg.com Vaishali Garg Sat, 06 Jul 2024 12:22:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://i0.wp.com/vaishaligarg.com/wp-content/uploads/2024/02/cropped-cropped-Orange-and-Green-Minimalist-Vegan-Nutritionist-Logo-2.png?fit=32%2C32&ssl=1 Vaishali Garg https://vaishaligarg.com 32 32 229859849 Protein Sources for Vegetarians https://vaishaligarg.com/protein-sources-for-vegetarians/ https://vaishaligarg.com/protein-sources-for-vegetarians/#respond Sat, 06 Jul 2024 11:24:35 +0000 https://vaishaligarg.com/?p=1010

Protein Sources for Vegetarians

Paneer

The amount of protein in Paneer varies from brand to brand. Some has 15 some has 20 or even more. Make sure that you chose the latter. Also paneer available locally without any label usually have less protein content as they are made with high fat milk.

A better idea would be to make your paneer at home using low fat milk. Which you can simply make by skimming fat after boiling full fat milk.

Consume one which has atleast 20g protein per 100g

Tempeh

Made with fermented soybeans, This isn’t same as tofu. Tempeh is much higher in protein content when compared to tofu.

It is an excellent source of protein for vegans. It provides around 19g protein per 100g which is excellent.

Tempeh is an excellent choice as it is great for your gut too.

Tofu

This too is made up of soy. Is a good source of protein and great for those who don’t like the taste of tempeh. 

It provides around 9-14g protein per 100g. Varies from brand to brand. Make sure to read label. 

Cheese

Cheese isn’t as unhealthy as it is deemed to be. Infact, some cheese provides the highest protein content out of all above items. (which is upto 30g per 100g)

A few high protein cheeses are: Parmesan, Mozzarella, Cheddar. Make sure to check the label.

Greek Yogurt

Greek yogurt is again an excellent source of protein for vegetarians. Better if you make it at home with hanging the curd made up of low fat milk.

It will provide you with approx 8 grams of protein per 100g. You can have a serving of 150-200g of it with your meal.

Soy Milk

Again a soy product which is high in protein. This is plant mased milk that you can consume as beverage or in your recipes.

Unflavored, all natural soy milk has around 8.4g protein per 200ml which can easily be had in 1 serving. Make sure you opt for unflavored milk as flavored will provide you with low protein content, added sugar and more calories.

Need help?

Our tailored programs can help you with your goals such as weight loss, gaining lean muscles, improving energy, etc. 

Click here to book a free Discovery Call
]]> https://vaishaligarg.com/protein-sources-for-vegetarians/feed/ 0 1010 Things to consider before buying a Vitamin-D Supplement https://vaishaligarg.com/things-to-consider-before-buying-a-vitamin-d-supplement/ https://vaishaligarg.com/things-to-consider-before-buying-a-vitamin-d-supplement/#respond Mon, 27 May 2024 19:32:17 +0000 https://vaishaligarg.com/?p=881

Which Vitamin-D Supplement to choose?

Jump to the brand list

Things to look for in Vitamin D supplement

Consume D3, not D2

While most of the multivitamins contains Vitamin D2 (ergocalciferol) , it isn't the best form of D3. In fact, your body won't absorb it well. D3, or (cholecalciferol) is the type that your skin makes from cholesterol when you go out in the sun.

Don't consume Vitamin-D alone.

Whereas Vitamin D helps you absorb calcium, Vitamin K2 helps keep calcium in your bones. It also keeps calcium from accumulating in your kidneys so that you don't get calcium-based kidney stones & it keeps calcium from building up in your blood vessels, where calcified plaque is particularly dangerous.

Optimum Dosage

Although, according to some researches, optimal level of Vitamin D3 is 600IU per day, but you definitely need more than that. Aim for atleast 1000-4000 IU per day.

Pair with food having some fats

Vitamin K & D both are fat soluble vitamins. So, it's always a good idea to come them along with some fats. Some fats in your meal would work too. eg. ghee, nuts, etc.

Which brand should I choose?

There are a few good brands that you can choose from:

  1. Healthy Hey
  2. NOW Foods
  3. Carbamide Forte
  4. Miduty
  5. Doctor’s Best

Book A Free
 Discovery Call

  • Are you tired of your stubborn weight?
  • Has your weight stuck despite doing so many efforts?
  • Do you face issues like bloating very often?
  • Are you facing hormonal imbalances like PCOS, Thyroid, Cysts, Endo?
  • Do you feel tired all the time?

 

Don’t worry our programs can help you.

Not sure what’s the right fit for you?

Book a free Discovery Call
]]> https://vaishaligarg.com/things-to-consider-before-buying-a-vitamin-d-supplement/feed/ 0 881 Vegetables that can help you to poop daily https://vaishaligarg.com/vegetables-that-are-good-for-gut/ https://vaishaligarg.com/vegetables-that-are-good-for-gut/#respond Mon, 27 May 2024 17:56:45 +0000 https://vaishaligarg.com/?p=858

Some Vegetables can help you to poop daily?

Yes, it’s true. Some vegetables can significantly help your gut microbiome. Which can help you with bowel issues like constipation. 

You must’ve heard about probiotics and prebiotics. Probiotics are the good bacteria in your gut. The more, the better. Prebiotics are the food, the good bacteria feed on. These are the fibers. Fibers like inulin, arabinogalactans, fructooligosaccharides work wonders for your gut. And these fibers are abundantly present in some vegetables.

Sharing the list below:

  • Garlic
  • Jerusalem Artichoke
  • Jicama (shankalu)
  • Onions
  • Carrots
  • Radishes
  • Leeks
  • Tomatoes
  • Kiwi (Not a vegetable, but contains arabinogalactans)
  • Taro Root (Arbi)
Jicama (aka Shankalu)
Asparagus

Book A Free
 Discovery Call

  • Are you tired of your stubborn weight?
  • Has your weight stuck despite doing so many efforts?
  • Do you face issues like bloating very often?
  • Are you facing hormonal imbalances like PCOS, Thyroid, Cysts, Endo?
  • Do you feel tired all the time?

 

Don’t worry our programs can help you.

Not sure what’s the right fit for you?

Book a free Discovery Call
]]> https://vaishaligarg.com/vegetables-that-are-good-for-gut/feed/ 0 858 How should a woman workout throughout her cycle? https://vaishaligarg.com/how-should-a-woman-workout-throughout-her-cycle/ https://vaishaligarg.com/how-should-a-woman-workout-throughout-her-cycle/#respond Sat, 02 Mar 2024 21:16:49 +0000 https://vaishaligarg.com/?p=838

How should a woman workout throughout her cycle?

Download here
]]> https://vaishaligarg.com/how-should-a-woman-workout-throughout-her-cycle/feed/ 0 838