7 Vegan Sources of Protein

Ever wonder what vegans eat for protein?  Sometimes it is difficult to find the right mix of protein when Here are a few things... 

1. Soy

I don't usually eat soy anymore, but it works as a source of vegan or vegetarian protein for some. The soy bean comes from the legume family, and is very high in protein.  In fact, soybeans produce  more protein per acre than most other crops.  Tempe, edemame, tofu, and soy milk and cheese are other ways soy is prepared. (I grew up on soy milk and fakin' bacon! {flavored tempe}) But, there are people who do not like soy due to phytoestrogens, toxins, and antinutrients. 

2. Hemp Seeds

Hemp seed is a great source of protein - not to be confused with "the forbidden leaf".  Hemp seeds, or "hemp hearts" can be crushed into a powder, they offer multiple immune benefits, and are much more easily digested than any animal protein.  You can find hemp seeds in a carton at your local health food store.

3. Nuts

Though high in calories and fat, nuts are also a great source of protein (in moderation.) Almonds, cashews, brazil nuts, pine nuts, macadamia nuts, pecans, peanuts, and pistachios are an excellent source of minerals and some of them have good fats.  My favorite are almonds, cashews and pistachios due to the higher protein content. Although peanuts have the word "nut" in their name, they are actually a legume. They contain a higher percentage of protein (25%) than any tree nut.

4. Beans

Lima beans, black beans, pinto beans, mung beans, navy beans... the list could go on and on.  There are many ways to prepare beans and many nutritional benefits! Beans are high in protein, complex carbohydrates, folate, and iron.

You can also sprout beans to get a higher protein content with less carbohydrates (and TONS of added nutrition!)

5. Greens

Contrary to popular belief, greens are actually a good source of protein.  Kale, spring mix lettuce, romaine lettuce, spinach, and the many other types of greens can supply a surprising amount of protein.  Two large bunches of dark leafy greens can supply up to 20 grams of protein.  Seaweed is also in this category.  Spirulina and chorella (blue-green algae) are over 60% protein.  Ever wonder how some of the world's largest animals (horses, elephants, cows) survive eating grass and plants? 

6. Chia seeds

The chia seed is 23% complete protein and rich in Omega-3 fatty acid. They also contain several minerals: 27% of the RDA for phosphorus, 7% for zinc, 3% for copper and 30% for manganese.

You can incorporate chia seeds into salads, smoothies, or cold or hot cereal. There are many uses for them as they have a mild flavor that you do not need to "cover over" with anything.

According to sources, you'll want to soak chia seeds them before eating so they do not soak up the water in your body, leading to possible dehydration. They soak up nine times their volume in water.

7. Grains

Grains are not my favorite source of protein in a vegan diet due to being primarily a carbohydrate, however, I find sprouted grains to be the highest in protein.  Sprouted Ezekiel Bread is amazing with a spoonful of almond butter and a drizzle of agave nectar or honey!  I'd take that over real dessert any day...  :)

Do you eat anything else that's vegan and high in protein? Post your comment below!

Childhood Obesity Slightly Deterred

Childhood obesity has drastically spiked in the last several decades.  More than a third of U.S. kids were either overweight or obese in 2008, according to the CDC.  But a recent study showed that more stringent laws that regulate the foods sold outside of school meal programs are actually helping to curb this trend.  "I definitely see this as encouraging evidence that the laws can have a positive impact, but we need to recognize that it is not going to influence all students." said Daniel R. Taber of the University of Illinois, one of the researchers who worked on the study.


Source:  http://www.healthnews.com/en/news/Weight-gain-slower-where-school-food-laws-are-strong/18W8bMUf50UvJ5PfJ$HfKT/

VP Candidate Paul Ryan Does P90X

With skyrocketing projections for the obesity rate in America, it's nice to see a leader with a dedication to fitness.  Paul Ryan, the VP pick for the Republican ticket, has been known to lead P90X sessions with Hill staffers and lawmakers. "It's a fantastic workout," Ryan says of P90X, which stresses the importance of muscle confusion and cross-training. "Bart Stupak and I lead it every morning. There's about a dozen of us who do it."*

According to USA today, new projections estimate that 42% percent of Americans will end up obese, and 11% could be severely obese.  (This is up from 36% and 6% respectively, in 2010.)

Along with this trend is the concern about rising health care costs.  (Isn't it interesting how excessive weight gain and money are connected?)  Even just 20 LBS of extra weight can add a significant burden to our health.  Being overweight can increase the risks of type 2 diabetes, heart disease, stroke, many types of cancer, sleep apnea and other debilitating and chronic illnesses.

Isn't it time we end the trend?


Sources: http://www.politico.com/news/stories/0812/79592.html
http://www.politico.com/click/stories/1003/ryan_leads_p90x_class_for_pols.html
http://www.usatoday.com/news/health/story/2012-05-07/obesity-projections-adults/54791430/1

Health and Our Posture

There's no doubt about it:  technology has had a significant effect on our posture - which in turn affects our heath.  (Not to mention the dangers of texting and driving!) I don't know anyone without a cell phone, and with that brings chronic muscle challenges.  It seems we're always looking down.

Chiropractors and doctors are seeing more and more people for these back and neck conditions resulting from texting and mobile phone use, aptly called, "Text Neck."

Coupled with that is computer use.  If we don't have a desktop computer that is eye-level, we're often working on an uneven workspace, further hyper-extending our neck and curving our shoulders forward.

As you can see from the diagram above, just moving your head one or two inches forward can make the weight of your head so much heavier, putting strain on the muscles that keep it stable! 

Are you experiencing tension in your neck?  Here are several things you can do to avoid or overcome postural conditions such as "text neck": 

• Avoid excessive cell phone use
• Be conscious of your posture - and correct yourself when you find you are hunching over (wear a specific bracelet or tie a string around your arm if it helps you remember!)
• Drink lots of water - water helps hydrate and loosen your muscles
• Spend 15 minutes a day laying down on the floor with your feet up on a chair (see diagram below)
• Give yourself adequate time to recover after a workout - especially when doing weight bearing exercises
• Sleep on a high-quality, firm pillow
• Stretch

Of course, if you are experiencing pain, seeing a doctor or chiropractor is best to help you resolve the issues causing discomfort. 

As we become more and more reliant on technology for daily activities, we must not forget the effect it may have on our bodies.  Nothing is worse than having to undergo surgery or take medication for a condition that could have been prevented by being proactive. 

*http://www.healthcareglobal.com/healthcare_technology/text-neck-is-affecting-mobile-phone-addicts