Monthly Archives: March 2017

The Ultimate Guide to Vegan Protein Sources by Joey Bruno

When I returned from vacation I checked my email & there was one from a Joey Bruno. He introduced himself & told me about an article he had written regarding vegan protein. I get quite a few emails like this but Joey’s was different. His article is the most comprehensive, informative, scientifically based article about the vegan diet I have read. It is a treasure chest of information laid out so that you can easily understand the vegan diet, detailed information regarding protein sources & it also includes recipes! 

You should look at his article even if you have no interest in a vegan diet because the information is useful for everyone. 

Most Americans get way more protein than is beneficial each day. The National Health and Nutrition Examination Survey found that the average American male consumes 102 grams of protein per day, while the average female eats about 70 grams. That’s almost twice the daily recommended protein by the Food and Nutrition Board. Adults should eat 10% to 35% of their daily calories from protein foods. That is about 46 grams for women, and 56 grams of protein for men. The World Health Organization recommends 10-15% of your daily calories, or the minimum protein intake at about 1/3 of a gram of protein per pound of bodyweight. This is the minimum to maintain a healthy body. For 140# that would be 46 grams. 

When you are confronted with a disease such as cancer you should increase the amount of protein you consume to help maintain your weight. It is important to look at your unique situation. I would recommend you speak with an Oncology Certified Nutritionist to decide what is right for you. It depends on the individuals health picture.


Before I introduce the link to the article, I would also like to give you the link to his website. Thrive Cuisine His mission statement matches ours!  “The mission of Thrive Cuisine is to make plant-based eating easy and accessible for all people and clear up many of the misconceptions floating around online.”  Check out his Blog 

My favorite part of Joey’s website is: How To Go Vegan: The Ultimate Step by Step Guide Deciding to adopt a vegan lifestyle can be a daunting and seemingly challenging task. One may think they need to give up all the foods that they love, cut ties with all their non-vegan friends/family, and drive a Prius. This is simply not the case….” Listed are many reasons people choose a vegan diet. Under health he states: “While one of the more controversial subjects of veganism, the topic of health and veganism can lead many people astray. Despite conflicting opinions from bloggers and online news websites, scientific consensus is clear…..Click on the link to read on 🙂 


The Ultimate Guide to Vegan Protein Sources  January 17, 2017 / By Joey Bruno   Many people in the Western world have been brought up with the idea that you need to consume animal products (especially meat) to meet your daily needs for protein. Without doing so, you’re liable to end up frail, weak, and unhealthy. However, in 2017, there is more than enough peer reviewed scientific evidence to know this is not the case.

We’ve put together this article order to help educate people on the truth of vegan protein sources, as well as protein itself. By understanding plant protein can be just as adequate, if not better, than animal based protein for staying healthy and building muscle, one can make informed choices about the food they consume and it’s impact on the well-being of animals, the environment, and their own bodies.”

As you read through the article you will come to this section: Vegan Protein Sources, Benefits, & Recipes  To make sure you’re eating the right foods, especially in the beginning, it’s important to know what to look for. Here we’ve listed the most protein-heavy vegan foods that can be used in a variety of recipes and eaten as staple foods. Most of these are inexpensive, they are all easy to cook, and they can all lend themselves to different cuisines and styles of cooking. Check out the recipes linked, too – they’ll give you new ideas on how to jazz up old favorites.” 

Here is how he has laid out the protein sources: under Beans & Legumes for example: 

Navy Beans

  • 100g = 22g protein
  • The navy bean is so named because it was a staple food of the United States Navy in the early 1900s. Many battles were fought on this little bean, which has historically been used to make baked beans and provides a hearty dose of magnesium, folate, and potassium – all of which can improve your heart health.
  • Read more about Navy Beans….

Lentils

  • 100g = 26g protein
  • Lentils are fiber powerhouses, and are also very high in iron. One of the greatest virtues of lentils is their versatility: there are so many different varieties, each of which lends itself best to a different style of dish. They’re quick-cooking, too, so there’s no excuse not to reach for them in the cupboard.
  • Read more about Lentils….

He has sections like this one for Grains; Nuts & Seeds; & Soy Beans & Soy Products. Recipes are at the end of each section. 

Using this information you can easily set up a vegan diet for yourself, add a vegan day to your diet plan or apply the information to wean yourself off of red meat. As I said in the beginning, this article is a treasure trove for everyone! This is a good article to bookmark for protein sources. I have! 


Thank you Joey! Until next week…Mary 🙂 


About the Author Joey Bruno…Also known as the “Hairy Vegan Animal”, cooking healthy, delicious, plant-based meals has been Joey’s true passion since he went vegan in 2015. He’s committed to making the internet a place of education and knowledge rather than misinformation and clickbait. He currently lives in Delaware with his wife,

 

Linking Foods to Boost Their Nutritional Clout

MHollander

 

February’s newsletter from “Nutrition WOW”, Dawn Jackson Blatner, RD, started me thinking about how you can pair foods to boost their nutritional value. Sometimes we do this automatically; tomatoes & olive oil for example. Let’s explore this idea beginning with “Nutrition WOW’s” list.

 


Food “Power Couples” from Nutrition WOW  “Hey lovers! Just as your sweetheart brings out the best in you, certain foods are healthier when paired with the right partner.” 

Meet my favorite Food “Power Couples”:

  • Tea + Lemon
    Why we’re a power couple: Citrus makes healthy tea antioxidants, called catechins, more absorbable.
  • Pasta + Balsamic Vinegar
    Why we’re a power couple: Vinegar slows carb digestion to lower post-meal blood sugar & increase fullness.
  • Yogurt + Almonds
    Why we’re a power couple: Almonds are a prebiotic that strengthen the good probiotic bugs in yogurt.
  • Spinach + Strawberries
    Why we’re a power couple: Vitamin C in berries helps the body absorb iron in spinach.
  • Tomatoes + Olive Oil
    Why we’re a power couple: Olive oil increases the absorption of heart-smart lycopene in tomatoes.
  • Turmeric + Black Pepper
    Why we’re a power couple: Black pepper increases the power of turmeric by over 2000%.
    *Try GOLDEN MILK: A mood-boosting, energy-enhancing, pain-reducing wonder drink. This is a wonderful drink to have in the late afternoon.
  • Rosemary + Grilled Meat
    Why we’re a power couple: Rosemary’s natural antioxidant content decreases carcinogens from forming during cooking.
  • Eggs + Salad
    Why we’re a power couple: Eggs increase the absorption of cancer-fighting carotenoids in raw vegetables. 

Now that you get the idea, let’s look at more “power couples”.


From EveryDayHealth: 7 Foods You Should Always Eat Together By Debbie Strong “Certain foods just belong together — and no, we’re not talking about peanut butter and jelly (although it’s definitely delicious!). There are foods that when combined, not only taste great, but help you absorb nutrients more effectively.” 

This slideshow adds even more foods to link together & why ~Check out the slide show for the complete list.

  • Yogurt & Bananas ~protein + potassium~ Turns out, your go-to portable breakfast may also make the perfect post-workout snack. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise. A great snack for those long hours in treatment!
  • Carrots & Hummus ~healthy carbs + protein~ Looking for a way to beat the afternoon munchies? “Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy,” says Sakimura. Another portable snack.
  • Avocado with Salsa ~healthy fats and carotenoids~ Good news if you love going out for Mexican: Salsa with avocado is a nutritional power duo. Bright and colorful veggies in salsa are rich in carotenoids, disease-fighting plant pigments that help protect you from cancer and heart disease. Adding healthy fats, like those found in avocados, can maximize protective benefits. Had this last night. Yum!
  • Raw Veggies and Eggs ~carotenoids and egg yolks~ Next time you’re at the salad bar, add a few hardboiled eggs to your bowl. Recent research out of Purdue University presented at the American Society for Nutrition’s Annual Meeting during Experimental Biology 2015 suggests that the protein-packed topping may help increase the nutritive properties of raw vegetables. Now that eggs “are back”.. 🙂

Even the Readers Digest got into this subject. 3 foods that are healthier eaten together 

  • Pair pasta with red wine vinegar ~ Red wine vinegar (like other types of vinegar) contains acetic acid, which research has shown reduces the spike in blood sugar that occurs after consuming starchy foods high in carbohydrates such as pasta, rice and bread.
  • Pair tempeh with leeks ~ In 2010, researchers at St. Michael’s Hospital in Toronto showed that the joint consumption of inulin (a prebiotic substance found in leeks, onions, garlic, Jerusalem artichokes and chicory) with soy protein and soy isoflavones can reduce LDL ( “bad”) cholesterol while simultaneously raising HDL ( “good”) cholesterol. I roast the tempeh & leeks together. 
  • Pair chicken with grapefruit ~ Poultry, beef, pork and fish are all top dietary sources of coenzyme Q10 (CoQ10). This “power plant” of our body’s cells plays a vital role in the production of the energy we use for everything from digesting food to running on a treadmill. The coenzyme may also help control blood pressure in those with hypertension. A 2010 Japanese study discovered that eating grapefruit allows up to 50 percent higher cellular absorption of CoQ10 (grapefruit appears to inhibit a protein in the membrane of cells that limits CoQ10 uptake).

Click on the link above to see a recipe after each pairing. 


I found this pairing in an article from India; no argument with this one!  FOODS YOU SHOULD ALWAYS EAT TOGETHER  

  • Apples and Dark chocolate…Why: When nibbled together, dark chocolate and apples can boost heart health. Apple skin contains the flavonoid quercetin, which acts like an anti-inflammatory in the body. Meanwhile, the cocoa in dark chocolate is rich in catechins, an antioxidant that helps prevent the hardening of arteries.Try it: Dip apple slices into melted chocolate. You can use milk chocolate, but the darker variety contains up to six times more of the health-boosting catechins.

Remember, these “couples” are boosting the nutritional value. Pairs like bacon & eggs; ham & cheese; macaroni & cheese; & peanut butter & jelly, don’t count. 🙂

I am on vacation right now, enjoying the warmer weather & family. My next Blog Post will be on March 20th. Until then…Mary 🙂


Additional Resources

  • Food Synergy: Nutrients That Work Better Together  “Why eating a variety of whole foods is your best nutritional bet
  • Dynamic Dietary Duos  by Dr. Oz on Oprah.com These nutrients pack a much greater punch in tandem than solo.
  • The Science behind Foodpairing® Foodpairing is a scientific method to identify which foods & drinks go well together. To understand why ingredients match it’s important to know how humans perceive flavour. Not the food pairing we are discussing but interesting none the less.