Nutrition Express: Plant Protein

Grains, seeds, peas, nuts and beans are powerful plant-based proteins, offering options for people to meet their daily requirement without meat. The plant-based foods highest in protein are, in order: edamame, tempeh, tofu, lentils, black beans, lima beans, peanuts, wild rice, chickpeas, almonds, chia seeds, steel-cut oatmeal, cashews, pumpkin seeds, potatoes, spinach, corn, avocado, broccoli and Brussels sprouts.



Prevent Running Injuries

Whether you race the American Tobacco Trail in Durham or jog the Capital Area Greenway in Raleigh, you want to avoid injuries.

Here are 10 strategies:

  • Follow a hard workout with an easy one.
  • Add strength training to your routine.
  • Perform regular check-ups of your legs.
  • Increase mileage by no more than 10 percent a week.
  • Respond to pain immediately if injured.
  • Don't take pain-relief medications to push through a workout.
  • Get medical help if your problem doesn't improve after a week of self-care.
  • Keep a positive attitude, and ease back into your program.



Stressed Out?

Stress is one of the most significant mental health issues for women in the Triangle and around the country. Females experience substantially more serious psychological tension compared to males in every age range, according to the federal Centers for Disease Control and Prevention,

As women continue to examine their role in society by questioning old norms and breaking new barriers, finding ways to lessen the physical and psychological effects of distress becomes a crucial issue.

To cope, experts say, recognize that leisure is a necessity, not a reward for doing more. Personal time for rejuvenation will never be available unless it's planned. Prioritizing based on principle rather than demand may be difficult, but it's critical for peace of mind.

Also: Acknowledge that you can't be all things to all people all the time. Don't be reluctant to ask for help. Avoid many simultaneous projects. Delegate if necessary. Learn to say "no."

To refresh your body and mind, try these activities:

  • Taking baths
  • Reading
  • Doing breathing exercises
  • Listening to relaxation tapes
  • Writing in a journal
  • Meeting with a friend
  • Walking
  • Dancing
  • Stretching
  • Listening to music