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Vaar Gujari (517-526)
ਰਾਗੁ ਦੇਵਗੰਧਾਰੀ | Raag Dayv-Gandhaaree
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Gurbani (696-703)
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ਰਾਗੁ ਮਾਰੂ | Raag Maaroo
Gurbani (889-1008)
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Anjulian (1019-1020)
Solhe (1020-1033)
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ਰਾਗੁ ਤੁਖਾਰੀ | Raag Tukhaari
Bara Maha (1107-1110)
Chhant (1110-1117)
ਰਾਗੁ ਕੇਦਾਰਾ | Raag Kedara
Gurbani (1118-1123)
Bhagat Bani (1123-1124)
ਰਾਗੁ ਭੈਰਉ | Raag Bhairo
Gurbani (1125-1152)
Partaal (1153)
Ashtpadiyan (1153-1167)
ਰਾਗੁ ਬਸੰਤੁ | Raag Basant
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Gurbani (1197-1200)
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Vaar Saarang (1237-1253)
ਰਾਗੁ ਮਲਾਰ | Raag Malaar
Gurbani (1254-1293)
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Gurbani (1294-96)
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ਰਾਗੁ ਜੈਜਾਵੰਤੀ | Raag Jaijaiwanti
Gurbani (1352-53)
Salok | Gatha | Phunahe | Chaubole | Swayiye
Sehskritee Mahala 1
Sehskritee Mahala 5
Gaathaa Mahala 5
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Shaloks Bhagat Kabir
Shaloks Sheikh Farid
Swaiyyae Mahala 5
Swaiyyae in Praise of Gurus
Shaloks in Addition To Vaars
Shalok Ninth Mehl
Mundavanee Mehl 5
ਰਾਗ ਮਾਲਾ, Raag Maalaa
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Health & Nutrition
21 Sources Of Protein For Vegetarians
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<blockquote data-quote="spnadmin" data-source="post: 135722" data-attributes="member: 35"><p>By Sara Novak, Planet Green</p><p></p><p>The first response that you’ll likely get if you decide to become a vegetarian is “but how are you getting your protein?” And as more and more people go veg both for the health of the planet and in reaction to the sheer terror that factory farmed animals endure, it becomes evident that protein is available in a host of plant-based sources. How much protein do you really need? And what everyday sources provide ample amounts?</p><p></p><p>I eat seafood about once every two weeks at this point so the majority of my protein is plant-based. In the extensive research that I’ve done on the subject I’ve found that the protein requirements are about 47 grams a day for women and 56 grams a day for men. While it does vary according to weight, I try and get between 45 and 55 grams of protein per day. Another way to find out your protein needs are to take your body weight, divide it in half, and subtract 10.</p><p></p><p>I usually have three meals and one snack a day. To ensure I get enough protein each day, I separate my protein requirements into four meals and try and get between 10 and 15 grams per meal. A normal day for me looks like this: I have two local eggs for breakfast with a piece of toast. For lunch, I enjoy fresh local vegetables paired with 1 cup beans of some sort or maybe a homemade veggie burger. My snack is usually ¼ cup raw nuts followed by a balanced dinner with ample beans, lentils, soy, or dairy.</p><p></p><p>Protein Sources and How Much You Are Actually Getting By the Numbers</p><p></p><p>Beans, Nuts, Seeds</p><p></p><p>1 cup garbanzo beans 14.5 grams</p><p>1 cup pinto beans 12 grams</p><p>1 cup refried beans 15.5 grams</p><p>1 cup soybeans 28 grams</p><p>1 oz. cashews 4.4 grams</p><p>1 oz. peanuts 6.5 grams</p><p>1 oz. sesame seeds 6.5 grams</p><p>1 oz. pistachios 5.8 grams</p><p>1 cup tofu 22 grams</p><p>1 cup lentils 18 grams</p><p></p><p>Dairy</p><p></p><p>1 cup yogurt 13 grams</p><p>1 oz cheddar cheese 7.1 grams</p><p>1 egg 6 grams</p><p>1 cup cottage cheese 10 grams</p><p></p><p>Fruits and Vegetables</p><p></p><p>1 avocado 10 grams</p><p>1 cup broccoli 5 grams</p><p>1 cup spinach 5 grams</p><p>1 cup peas 9 grams</p><p>1 medium artichoke 4 grams</p><p>1 cup asparagus 5 grams</p><p>1 cup beet greens 3 grams</p><p></p><p></p><p></p><p></p><p></p><p>Read more: <a href="http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz13JBHtDk0" target="_blank">http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz13JBHtDk0</a></p></blockquote><p></p>
[QUOTE="spnadmin, post: 135722, member: 35"] By Sara Novak, Planet Green The first response that you’ll likely get if you decide to become a vegetarian is “but how are you getting your protein?” And as more and more people go veg both for the health of the planet and in reaction to the sheer terror that factory farmed animals endure, it becomes evident that protein is available in a host of plant-based sources. How much protein do you really need? And what everyday sources provide ample amounts? I eat seafood about once every two weeks at this point so the majority of my protein is plant-based. In the extensive research that I’ve done on the subject I’ve found that the protein requirements are about 47 grams a day for women and 56 grams a day for men. While it does vary according to weight, I try and get between 45 and 55 grams of protein per day. Another way to find out your protein needs are to take your body weight, divide it in half, and subtract 10. I usually have three meals and one snack a day. To ensure I get enough protein each day, I separate my protein requirements into four meals and try and get between 10 and 15 grams per meal. A normal day for me looks like this: I have two local eggs for breakfast with a piece of toast. For lunch, I enjoy fresh local vegetables paired with 1 cup beans of some sort or maybe a homemade veggie burger. My snack is usually ¼ cup raw nuts followed by a balanced dinner with ample beans, lentils, soy, or dairy. Protein Sources and How Much You Are Actually Getting By the Numbers Beans, Nuts, Seeds 1 cup garbanzo beans 14.5 grams 1 cup pinto beans 12 grams 1 cup refried beans 15.5 grams 1 cup soybeans 28 grams 1 oz. cashews 4.4 grams 1 oz. peanuts 6.5 grams 1 oz. sesame seeds 6.5 grams 1 oz. pistachios 5.8 grams 1 cup tofu 22 grams 1 cup lentils 18 grams Dairy 1 cup yogurt 13 grams 1 oz cheddar cheese 7.1 grams 1 egg 6 grams 1 cup cottage cheese 10 grams Fruits and Vegetables 1 avocado 10 grams 1 cup broccoli 5 grams 1 cup spinach 5 grams 1 cup peas 9 grams 1 medium artichoke 4 grams 1 cup asparagus 5 grams 1 cup beet greens 3 grams Read more: [url]http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz13JBHtDk0[/url] [/QUOTE]
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Health & Nutrition
21 Sources Of Protein For Vegetarians
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