AWESOME PLANT BASED PROTEINS

Why is protein so important?
As you may or may not know, proteins are made up of amino acids, and they are the “building blocks” of life. Our skin, muscles, tendons, cartilage, even hair and nails, are all thanks to protein. Protein helps form enzymes, hormones, antibodies and new tissues. It replaces old cells with shiny new ones, and it transports important nutrients in and out of those cells. The human body can manufacture all but nine of the 22 amino acids that make up proteins. These nine amino acids are known as “essential” amino acids, and therefore must be derived from what we eat. There’s a lot of overlap from the sources of these “essentials,” which further proves that variety is best for covering bases. You don’t have to sweat every detail, or spend a ton of time planning meals—eat an assortment of whole foods and you will get what you need.

You may need more protein if you are…
• Mentally/physically tired (especially if you need daytime naps)
• Suffering from injuries/cramping/muscle soreness
• Unable to concentrate or focus
• Losing muscle, or unable to build it
• Losing hair
• Suffering from brittle/breaking nails
• Unusually susceptible to sunburn
• Suffering from headaches, fainting, nausea
• Cranky, anxious or moody or depressed

Remember, our bodies are designed, and biologically programmed, to survive. Symptoms are the way your body tries to communicate with you. If it doesn’t have enough of what it needs to thrive, it will do its best to get what it needs with what it has. If you are unable to build/retain muscle, that’s probably because you aren’t getting enough protein and your body is taking it from where it can—your muscle tissue. If you suffer from recurring/multiple injuries, your body probably doesn’t have the protein it needs for strength, rebuilding and recovery. Are your nails flimsy and breaking? Are you losing excessive hair? Your body may be holding onto what protein it has stored in the “bank,” versus using what little it has to create new nails or full hair.

This is also why nutrient-rich, whole foods are ideal, and why true health comes from these kinds of foods versus labels like “vegan.” Just because someone is vegan, vegetarian, or an omnivore for that matter, doesn’t make them healthy. Many folks make the mistake of “going vegan” and consuming a lot of processed, nutrient-void junk foods, pastas, etc. True health comes from the consumption of a variety of whole foods—the ones Mother Nature designed. It’s that simple.

 

NUTS

1-cup of mixed nuts:

27 grams of protein

813 calories

9 grams of dietary fiber

72 grams of fat

 

LENTILS

1-cup of lentils:

17.8 grams of protein

230 calories

15 grams of dietary fiber

.75 grams of fat

 

QUINOA

1-cup of cooked quinoa:

6 grams of protein

160 calories

3 grams of dietary fiber

2.5 grams of fat

 

BEANS

1-cup of white beans:

19 grams of protein

299 calories

13 grams of dietary fiber

1 gram of fat

 

BUCKWHEAT

1-cup of buckwheat:

23 grams of protein

583 calories

17 grams of dietary fiber

6 grams of fat

 

CHIA SEEDS

1 oz of chia seeds:

4.7 grams of protein

138 calories

10 grams of dietary fiber

9 grams of fat

 

TOFU

1-cup of tofu:

20 grams of protein

188 calories

.8 grams of dietary fiber

6 grams of fat

 

GOJI BERRIES

1-cup of dried goji berries:

15.47 grams of protein

353 calories

5.3 grams of dietary fibeer

1.97 grams of fat

 

PEAS

1-cup cooked peas:

9 grams of protein

134 calories

9 grams of dietary fiber

0 grams of fat

 

OATS

1-cup:

26 grams of protein

607 calories

17 grams of dietary fiber

10 grams of fat