Protein matters. Our bodies need protein in order to create and repair tissues, and also to generate certain crucial hormones and enzymes. It’s essential for good health, and it’s a great source of energy as well.

It’s easy to understand, then, why one of the biggest worries cited by people on a vegan diet is getting enough protein. This worry is compounded by the belief that the best protein sources are all meat- or animal-based.

The truth is a vegan diet doesn’t have to be low in protein at all. There are plenty of plant-based foods that are tasty, versatile, and protein-rich – several of them even contain more protein than meat or dairy products. If you’re concerned about your protein intake on a vegan diet, here are five foods you need to know about.

Nuts and nut butter

Many nuts contain a good quantity of protein. Try a handful or cashews, walnuts, or almonds, or a spoonful or two of peanut butter (25g of protein per 100g) as a snack. Seeds like sunflower and sesame seeds are also great additions.

Because nuts are often high in fat, it’s not a good idea to make them a central part of your diet. In moderation, though, they are convenient, tasty, and a great way to boost protein levels.

Meat substitutes

In addition to being tasty and filling, many meat substitutes are also great sources of protein. Tofu, for example, usually contains around 8g of protein per 100g, while a typical brand of textured vegetable protein contains up to 12g. Here is a great and authentic mapo tofu recipe for reference.

Of all the meat substitutes generally available today, seitan is one of the best when it comes to protein. Seitan – which is essentially pure wheat gluten – can contain as much as 75g of protein per 100g. This whopping figure makes it even better than many meat-based protein sources.

Broccoli

You might be surprised to see broccoli on a list of high-protein foods. It’s true that broccoli is a relatively poor source of protein compared to some others, with only 3g of protein per 100g. In terms of calories, however, it’s excellent. Protein makes up 20% of the calorie content of broccoli. This versatile green vegetable is also rich in other essential vitamins and minerals, making it a great choice for vegans.

Spelt

This grain is sometimes known as dinkle wheat or hulled wheat, and it’s been around for a while now. Indeed, the first strains of spelt date back as far as 5000 BC.

Spelt can be used as a high-protein alternative to wheat flour in baked goods or used in sauces. With around 15g of protein per 100g, it’s easy to see why this grain has been a favorite for so many years.

Beans

Most beans contain a range of valuable nutrients, including protein. On top of that, they’re cheap, easy to use, and generally available wherever you are in the world. Other legumes like chickpeas are also brilliant protein sources.

Try kidney beans, which contain 24g of protein per 100g serving, or pinto beans, which clock in at 21g of protein. Better yet, combine a few different types of beans with some textured vegetable protein for a tasty and incredibly nutritious chili.

Conclusion

Despite common misconceptions, having lots of protein while on a vegan diet needn’t be difficult. There are plenty of foods (some which you might not have thought of as high in protein) that you can use to ramp up the protein levels in your diet and make some delicious dishes while you’re at it.

 

Capitalism is a wonderful thing. Only in a capitalist environment can tons of people make a living selling something like carbon fiber gravel bikes. Speaking of carbon fiber gravel bikes, what’s up with that? Does the world really need them? Do not ask a cycling enthusiast unless you are prepared to hear a rather lengthy explanation about bike styles and construction materials.

No, the world does not really need carbon fiber gravel bikes. The world doesn’t even need carbon fiber or gravel bikes separately. But the beauty of capitalism is that both are available. That is a good thing. Carbon fiber makes for better bike frames while gravel bikes make for better riding on dirt and gravel roads. And that, dear friends, is why gravel bikes exist.

Not Your Father’s Schwinn

When this writer was growing up back in the 1970s, there were only three kinds of bikes. You had all-purpose Schwinn’s made for both sexes and all ages; you had expensive 10-speeds imported from France; and you had custom-built bikes put together by kids with lots of spare time and access to tons of junked parts. That was it.

We were happy with our bikes back then. Aluminum frames and banana seats were perfectly acceptable in my day. More importantly, anyone who owned a bike owned just one bike. We didn’t have different bikes for different purposes. But then the 1980s happened. Suddenly there were BMX and mountain bikes. They gave way to touring bikes and road bikes. And now we find ourselves discussing the strangest bike of all: the gravel bike.

The Gravel Bike Explained

A gravel bike is a bike that has been specifically designed to hold up to the wear and tear of dirt and gravel roads while simultaneously maximizing rider comfort. It starts with geometry. The head tube on a gravel bike is generally longer and with a more pronounced head angle. This improves steering. The top tube is angled in such a way as to improve stand-over height, mounting, and dismounting.

Underneath, gravel bikes generally feature disc brakes for more stopping power. Tires are bigger to account for rougher surfaces and, as a result, forks and frames have to be slightly larger to accommodate those tires.

There are more differences between gravel bikes and others, but the point here is that gravel bikes facilitate safer and more comfortable off-road riding. You would probably not think twice about taking a gravel bike on your next mountain ride – unless, of course, you were raised in the 1970s when a single bike was all that could be expected.

Carbon Fiber Makes Them Better

We cannot conclude this post without talking about the carbon fiber aspect. Today it is not enough just to have a gravel bike. It has to be a carbon fiber bike. They are actually fairly common according to Rock West Composites, a Salt Lake City company that provides numerous types of tubing for bike frame manufacturing.

Carbon fiber is a bike builder’s dream because it is strong and lightweight. It is also rather stiff, which is a plus when riders are going over tough terrain that requires optimal power transfer and efficiency. And because carbon fiber offers lateral stiffness without compromising vertical strength, you get a more comfortable ride.

No, the world doesn’t need carbon fiber gravel bikes. But it also doesn’t need televisions, mobile phones, sports equipment, and just about everything else that seems important to us today. Yet we have all these things and they are great. Thanks to carbon fiber, many of them are a better than ever before.

Most of us desire a body like that of a hero in the movie sexy and strong. We have an idea about the effort and strict schedule that goes in the making of a body. Those with no diversions like studies or work can devote a lot of time to their bodies. We are pressed for time. Commonly not many of us enough time and money for the gym. The presence of others around makes some uncomfortable. The good news is that the body can be built without a gym at home. All you need is to stay motivated, consider your medical issues, eat right no extra calories and keep up with a schedule of meals and exercise.

Make it a point to be knowledgeable about the type of exercises you can do at home. What are details that must keep in mind before and during the exercise regime? The time frame according to the age of the exercise routine? Do not begin the work out without proper information. Home-based exercises can be done when on tour or holidaying. The aim is to build muscles and body in a systematic way. These exercises are alternative to the traditional gym. Train yourself after getting knowledge from the internet, coach or from other bodybuilders.

The newcomers in this field have a body that has lived for so long without exercise. The freedom of movement is limited. Muscles have been inactive and posture sustenance with come with practice. The exercise involves all kinds of postures. The body’s pliability comes with regular work out. It will take a few weeks and small exercises to slowly improve the posture. It is important the way you stand, sit, and walk. Begin with stretching routine or warm-up prior to exercises correctly. Warm-up exercises are as simple as light rope skipping for a minute, high knee running on the spot etc. All the exercises are done at home without equipment.

At the onset perform three times a week. A day of rest in between the exercises. Initially, each exercise will involve 30 seconds of the workout. This is followed by 30 seconds of rest and then the next exercise. Repeat the exercises in this fashion 5 times. You can do triceps dips exercise, twist crunches, squats, running, and walking. Remember to build muscles without weights regularly confront the muscles by undertaking increasingly hard-to-do exercises. To gain muscle mass is difficult. Push-ups is a body muscle-built exercise for parts like chest, shoulder and triceps muscles. Be committed to the schedule long enough to see results.

You can purchase rubber gym mats for your workout exercises. These mats are convenient, safe and make the exercise area appear appealing. The mats can be individual ones for stand-alone regions. These can be jointed and spread for heavy equipment. There are interlocking mats which are easy to assemble. These mats are eco-friendly, anti-skid, cushion underfoot easy to clean with choice of colours and patterns; the cost is affordable. The sellers give an attractive discount and the deal is lucrative. These can be bought through the internet.

Also Read: Gym Motivational Quotes

 

A water chiller is a special refrigerator that’s used to cool large machines or equipment. As these devices heat up, a water chiller takes the heat exchange and transfers that energy into a refrigerant in a closed loop system. The wasted heat can then be transferred into the atmosphere from a special waste outlet.

Water chillers have many uses in the commercial sector. They’re more commonly found in medical, metal finishing, plastics processing, and food processing industries. Getting the right water chiller is so important! Here’s what you need to know to get it right.

1. Size It Right

Getting the right size chiller is essential for a smooth and efficient operation. You need the chiller to do its job without overheating or quickly wearing out the motor. Additionally, you don’t want it to raise your utility bills so you can keep your overhead low.

Cold Shot Chillers recommends using a formula to help you figure out the size. It involves the temperature differential, BTU/hr, and tons of cooling capacity. You can find that simple formula here.

2. Know Your Heat Load

You’ll need to know the heat load in order to calculate the sizing for your water chiller. This number will be among the most important things to identify before making your purchase because it will ensure that you get the proper coolant to cover it.

You should be able to find information about the heat load of a product in the manual or on an information decal on the machinery. If there’s nothing to tell you the heat load, you’ll have to use a physics calculation: Heat Load = Flow Rate x Fluid Density x Fluid Specific Heat x Constant x deltaT.

3. Understand the Environment

The heat load of the machinery is the most crucial piece you’ll need, but don’t forget that the environment where the machinery operates also plays a factor.

For example, if you’re using a chiller to cool machinery in a metal processing plant in Phoenix, AZ where temperatures often climb above 100 degrees, your chiller will need a higher capacity to compensate for the additional heat.

4. Find a Good Supplier

The company that manufactures, sells, and/or services your chillers is also very important. Ideally, you’ll find a company that carries both standard models and the option to build a customized unit.

The company should come highly recommended and model excellent customer service in everything they do. You should trust them to offer only the highest standard of care.

5. Stay in Budget

Recognize that chillers will be an expensive piece of equipment. That being said, you don’t always have to purchase the most expensive brand to get the best result. Set your budget realistically, but don’t be afraid to shop around and consider all your options before settling on the perfect chiller for your needs.

 

Is tap water safe to drink?

In most parts of the United States, the answer to this question is yes.

But that’s not always true. Tap water can become contaminated, and drinking it can cause all types of health problems. That’s why you should always know the warning signs of contaminated water so you can stay away from it.

We’ve put together a quick list of signs your tap water is contaminated.

So let’s dive in!

1. It’s Not Clear

The water that comes from your tap should be clear and clean. If it looks foggy or cloudy, it might not be safe to drink.

However, cloudy water isn’t always a bad sign. Sometimes a simple filter is all you need. (You can click here to learn more about water filters.)

It’s always a good idea to make sure cloudy water is safe before drinking it.

2. It Smells Bad

If your tap water has a bad smell to it, don’t put it in your mouth.

Most tap water has some chlorine to help kill germs or bacteria. But water that smells like bleach might have too much chlorine.

If your water smells like rotten eggs might contain hydrogen sulfide. This is a colorless that can cause health issues like dehydration.

Tap water can also smell fishy if it’s contaminated. This fishy smell means the water has barium in it, which can lead to liver, kidney, or heart damage.

3. It Tastes Bad

Does your tap water have a metallic taste?

This can mean several things. You might have rust in your pipes that is getting into your water. The water might have a low pH level, or it can have lead in it, which can be dangerous.

Tap water can also taste salty.

A salty taste means your water has too much sodium. Drinking too much sodium can cause all kinds of medical problems, so it’s important to stop drinking your tap water if it doesn’t taste normal.

4. It Makes Your Hands Feel Slimy

Your tap water might be “hard.” This means it’s full of substances like calcium and magnesium. These substances can form a white buildup inside your pipes, around your faucets, or in your cups.

However, hard water isn’t necessarily unsafe to drink. But it’s a good idea to install a water filter that’ll take these substances out of your water.

Not sure if you have hard water?

Try washing your hands in the sink. Do they feel slimy when you’re done? That’s a good sign your water is hard.

You can also spot hard water by the characteristic buildup that comes with it.

Is Tap Water Safe to Drink?

So is tap water safe to drink?

It depends.

Some tap water won’t hurt you, but if your tap water is contaminated, it can become dangerous. Stop drinking your tap water RIGHT AWAY if you think it’s contaminated, and get in touch with your public water company for help.

Want to learn some other helpful advice for homeowners?

Make sure you take a look at more of our blog posts!

When you want to put on your favorite short black dress, go to the beach to have fun, or hit the gym for a work out; the last thing you need is unwanted hair. Thankfully, there are several ways you can get rid of it. The solutions range from temporary to permanent. These include shavers, creams, waxing, and laser removal. Of all these choices, hair removal using a laser procedure like the one offered at Kimiko Laser Hair Removal may be your best bet. Below are five reasons why you should consider laser removal over all the other methods.

• It is a worthy long-term investment

You know too well the inconvenience of razors and creams. Hair regrowth seems to happen almost immediately. When you get laser hair removal done, you can forget about your hair woes for a long time. You can forget about quick, last-minute shaves as you rush to head out of your house. The cost of repeated waxing and shaving is also higher than that of getting your hair removed using a laser procedure. You may require about 4 to 6 sessions to get rid of your hair. However, once the process is done, the regrowth is minimal, and the hairs that grow back are fewer and finer.

• You can forego the pain that comes with waxing and threading

The laser process is infinitely less painful than a waxing procedure. The laser feels like a fast, hot snap and does not hurt your sensitive areas like the bikini line. Waxing is painful as it rips your hair off its roots.

• It is effective for those with excess hair

If you are bothered by seemingly wild growth of unwanted hair, you may want to try laser hair removal. Women with hormonal imbalances and polycystic ovary problems may experience abnormal hair growth which can be devastating. Men with unsightly hair should also benefit from this treatment. With a laser procedure, you can avoid repeated treatments and enjoy long-lasting results.

• Often, the results are permanent

In many cases, the hair removal will be permanent. With an average of three to seven sessions, you can say goodbye to your hair forever. In some cases, the hair will grow back, but there is no telling. The results vary from man to man. Some factors that may affect the regrowth of hair include your type of hair, the number of procedures you undergo, and the quality of the laser.

• It is fast and precise

A laser procedure can shave specific areas without damaging the surrounding skin. The process is also quick. One laser pulse can treat many hairs simultaneously in a fraction of a second. Removing hair from the lip area takes no more than a minute, while large areas with more hair like the back and legs can take up to an hour.

Laser hair removal will offer you smooth skin in addition to being mostly painless and long-lasting. It is the ultimate value for money.

To read more on topics like this, check out the blog category.

As a new parent, time management can feel like a losing battle. You do your best to plan and structure your days but there are just too many interruptions. You decide to get an early start but your baby keeps you up till midnight. You plan to complete that work assignment in the evening but find yourself dealing with extra laundry instead. How does a new parent cope with all those additional demands? Fortunately, there are solutions that can help you reclaim your time.

Work With Your Baby’s Schedule

Is the newest addition to your family an early riser? Plan around that morning wake-up call by scheduling your own activities in the afternoon and evening when your baby tends to be asleep. If you have a little night owl, take advantage of the quieter early morning to take care of things that will be harder when your baby wakes up. You’ll find life easier if you understand your baby’s natural sleep cycle and work with it.

Don’t Be Afraid to Delegate

Accept that nobody can be in two places at once or cope with a dozen tasks simultaneously. Recruit family members to share the load or hire outside help. Bring in someone to assist with the things you find most difficult: caring for the garden, heavy chores, and more physically demanding jobs around the home. Even if you’re a stay-at-home parent, arranging child care at least once or twice a week can give you a reliable time-slot where you can catch up on any tasks that you might not be able to complete with an infant in tow.

Get Online

The internet is a great source of time-saving solutions. Instead of dragging a fussy baby to the store, you can order your groceries online and have them delivered right to your door. Don’t forget to explore the power of your smartphone. As well as letting you jump online wherever you are, it’s also the ideal personal assistant. To-do lists and reminder applications are a great help to harried new parents who need to squeeze the most out of every hour. Keep your phone close by so you don’t miss any alerts or notifications.

Go Smart: Automate Your Life

A smart home can be really helpful to the time-pressed parent. Instead of dashing around setting light levels and thermostat temperatures, the installation of internet-enabled devices makes it simple to operate household appliances using a central control system. Smart devices use voice commands, smartphone apps, or virtual assistants to control everything from your HVAC system to the kitchen stove.

Internet-enabled robot vacuums can clean your house while you’re at work, while a smart refrigerator can track your purchases and remind you to buy groceries (or even order for you online). Some, like a smart thermostat, can even tell you when it’s time to repair or service your HVAC unit. This saves time and ensures that your to-do list isn’t cluttered with unexpected or unnecessary chores.

Finally, don’t forget to enjoy this special time with your new baby. Things may be hectic, but your baby’s first months are also very precious. By streamlining your life and being smart with your planning, you can make the most of every day.

 

Fibroadenomas are noncancerous, solid breast lumps. They usually appear in women aged 15 to 35. As you surely know, whenever you feel a breast lump, the situation is scary. Women can easily end up worried about the fact that the lump might be cancerous.

Fibroadenoma: Is that breast lump cancerous or not?

The fibroadenoma can feel smooth, hard, rubbery or firm. It usually has a really well-defined shape. In most cases, it is painless and can feel just like having a small marble inside the breast. It easily moves under your skin as the examination happens. The fibroadenomas will vary in size. They can shrink or enlarge without anything happening.

The good news is that fibroadenomas are really common and they are noncancerous. They are benign breast lumps that often appears in younger women. Regular treatment includes monitoring so that changes in feel or size can be detected. Biopsies are utilized to evaluate lumps. Sometimes, surgeries are required to remove fibroadenomas.

Fibroadenoma Symptoms

We are talking about solid breast lumps. They are normally round with smooth and distinct borders. The great news is that they are painless, easily moved and firm. Unfortunately, this is also the bad news. This is because it is quite common for women to not even realize that a lump is present. You should always go to regular checkups to be sure that you do not have such problems.

When Should You See A Doctor?

Normal breast tissue will often feel lumpy in healthy women. You need to make appointments and visit the doctor whenever:

• A brand new lump is detected in your breast.
• There are changes that happen with the breast.
• The breast lump that you checked in the past grown or it changed as it looks separate from surrounding breast tissue.

Fibroadenoma Causes

Nobody knows why fibroadenomas appear. However, they might actually be related to the reproductive hormones. The lumps will occur much more often during reproductive years. This is when it will become bigger, as during pregnancy or when hormone therapy is utilized. It is also possible that the lumps end up shrinking right after menopause because the body’s hormone levels decrease.

Fibroadenoma Types

Besides the really simple fibroadenomas, we also have:

• Complex fibroadenomas – These contain some changes, like cell overgrowth. Pathologists make this diagnosis after biopsy tissue is reviewed.
• Juvenile fibroadenomas – This is very common in adolescents and girls. It is possible that they grow large but will end up shrinking after some time. It is also common that they disappear.
• Giant fibroadenomas – Such lumps end up growing to over 2 inches. You might have to remove them since they end up replacing breast tissue or press too much on them.
• Phyllodes tumors – Even if they are normally benign, there are phyllodes tumors that become malignant (cancer). These absolutely have to be removed.

Whenever you have a lump in your breast, it is vital that you go to the doctor. Most of the fibroadenomas will not affect breast cancer risk. Even so, breast cancer risk can slightly increase in the event that you are diagnosed with a phyllodes tumor or a very complex fibroadenoma.

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Deer meat or venison meat offers interesting health benefits that you might want to be aware of when it comes to the diet of a dog. Unfortunately, many do not know anything about it. Due to this, here are some reasons why you may want to buy the best venison dog food for your loved one as soon as possible.

Lower Cholesterol And Fat Content

Venison naturally has less cholesterol and fat than beef, together with many other really common ingredients used in dog food. The dog is going to have a much better chance of having a really healthy weight and easily maintaining it. Also, heart diseases can be better avoided, just like other health concerns that are very serious.

Great Source Of Minerals And Vitamins

In venison, you can find so many great nutrients for your dog. This includes iron, B vitamins and zinc. All of these are really important for a diet that is truly healthy and does wonders to protect healthy tissues.

Great For Sensitive Dogs

When you have a dog that has sensitivities to ingredients like chicken or beef or simply has dog allergies, venison stands out as a wonderful alternative. The possibility that it leads to an allergic reaction is much lower since this is a protein that is novel. This means that the dog was most likely never exposed to protein coming from venison so it is much less likely that an allergy exists.

Increased Energy Levels

Due to the makeup of venison, its cholesterol, fat and vitamins, when you add the meat to the diet of the dog, it is easier for him to keep energy levels up. The dog will end up getting more exercise on a daily basis. He will live longer and be healthier.

Great Taste

Last but not least, another reason why you may want to look for the best venison dog food you could find is that venison is actually a really tasty treat for a dog. Most of them love the taste and will quickly finish whatever you put in front of them. All this while enjoying the benefits that were mentioned above.

When you have a dog that is finicky about what he eats, venison can be an option that can only be seen as being ideal.

Final Thoughts

As you can easily notice, venison is a really interesting dog food ingredient that you might want to look for. It is wonderful for the picky eaters and most dogs out there actually love it. Just make sure that you buy venison dog food that comes from really good manufacturers.

Always read reviews before you buy any dog food. This is the best thing that you can do. Also, in the event that you want to change your dog’s diet, it is a great idea to talk with the veterinarian first. This is because the dog might have some specific needs that have to be respected. You do not want to hurt the dog but there is a huge possibility that venison will be completely safe for your loved one.

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When it came time for my husband and I to pick out our wedding bands, we were both markedly clueless about the entire process, let alone knowing anything about jewellery in the first place. The only thing I’d ever been sure of when it came to jewellery preferences was that I did not, nor have I ever very much enjoyed yellow gold coloured baubles. If I was wearing jewellery, it was going to be white gold or platinum. Other than that, I was pretty much walking around in the dark trying to figure out just what exactly one does when buying wedding bands.

That’s why I have always been so happy with retailers who have well-maintained and detailed websites. ReveDiamonds.com is a great example of this. Instead of waltzing into a jewellery store and declaring my utter lack of knowledge and experience, or awkwardly and hesitantly peeking into display cases hoping not a soul would realize my inexperience, I started my education online–comfortably.

Reve Diamonds, for example, has an online gallery of beautiful diamond wedding bands, but it also has very detailed descriptions, and even sections in which the company outright teaches you what you need to know. Explanations about the diamonds themselves, explanations about the different types and styles of band, explanations about engraving and personalization–everything!

By the time my husband and I were ready to actually go shopping in the physical retail world, we didn’t have that apprehension or that creeping sense of inferiority. And knowing what you’re both looking for and looking at is incredibly helpful! No one was pulling the wool over this gal’s eyes, that’s for sure!

My engagement ring is a square setting atop a channel band, so the diamond wedding band option that would be most compatible with my engagement ring is a channel diamond wedding band. Now, with channel bands, the diamonds are usually small and are always inset into the actual band. There are two types of channel bands–a full and a half. The difference being that a full channel band has the diamonds inset around the entire circumference of the band, while the half channel, pretty obviously, only spans half the band.

And because I was armed with this information, I was able to make an informed, reasoned, tasteful, and cost effective purchase, for both me and my husband. My husband’s style is much more traditional. So, he prefers yellow gold, and a solid, expansive, manly-looking wedding band. A small amount of filigree at the very top and bottom of the ring aside, it is a very sturdy-looking ring sans any diamonds, personalization, or engraving. He’s happy, so I’m happy. I’m happy, so he’s happy. And it all started with some good, old-fashioned research on high quality jewelry. Thanks for all the hard work–it paid off, at least for us!

To read more on topics like this, check out the blog category.