Posts Tagged ‘protein’

Nutrients: Micro- and Macro-

Because I am a visual person, when I first started my nutrition course I had to make a chart of food, and what exactly food means and how it’s categorized. Here it is, and below it I have further explanations for each item (click picture to view larger).

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What I learned about proteins

In my Introductory Nutrition class this week, we learned all about proteins. I use the plural term because the singular protein is misleading – there are possibly unlimited quantities of unique types of proteins in living things. Most of the proteins in humans are made from combinations of only 20 amino acids. Of those twenty we usually hear about the 9 Essential amino acids, which are: Continue reading

How much of each nutrient do I need each day?

Messages from the media confuse us. We are told to make sure we’re getting enough protein. Then they tell us to focus on Omega-3 and Omega-6. Then we hear warnings about fiber deficiency. And on and on. Well, you should know for yourself what you need, and you find that out by following the Institute of Medicine’s Dietary Reference Intakes (DRIs). They are broken down into age groups because not every age group or gender has the same consumption needs. It lists macronutrients (carbohydrates, proteins, fats, fiber) and micronutrients (vitamins & minerals). For example, my recommended carb intake for the age group of 31-50 years old is 130 grams per day. Continue reading

Filling Meals: Vegan Recipes

A reader who enjoyed my last post What I’ve Been Up to in the Kitchen mentioned that it would be nice to see some full-on meals (I mostly just provided snacks and treats in the last one) and I definitely agree. I have made some good hearty meals in the last few months or so, and I will share some now:

Black Bean & Garbanzo Stir Fry on Rice. This recipe I got from by Tori Farbisz but I modified it by changing adzuki beans to black beans and I added brown rice and garbanzo beans to make the meal even more filling and protein-rich. Continue reading

Meal examples packed with protein

People worry that vegetarians/vegans do not get enough protein, but that is the media’s fault, not theirs. The meat industry has most of us brainwashed to believe that meat is the only (and ‘best’) source of protein, but science says that isn’t true, and the ADA says that vegetarians and vegans can definitely meet the required amounts of nutrients daily by eating a variety of plants, legumes, grains, nuts, and seeds. Consuming meat brings with it so many other problems that by the time the digestive and other systems are so worn down from trying to absorb the protein, it just isn’t worth all that work. Getting protein from plant-based sources is the most natural — and digestively easy — way to get your building blocks. Continue reading

Book Overview: Green For Life

Green For Life by Victoria Boutenko (c) 2005 Raw Family Publishing

I recommend you check out this quick read for a couple of reasons:

  1. you will learn about plant life and the fruits they bear – the why’s and how’s of it, which is fascinating
  2. you will come to understand vegetables and greens classifications correctly
  3. you will discover the relationship between chimpanzee and human diets (and why we should start leaning more towards their way of eating and away from our processed foods)
  4. you will see the proof for yourself in her experiment results on people she asked to drink green smoothies every day for a certain time period – all of those people discovered health benefits and even went on to continue green drinks even after the trial period was over. Many of them lost weight and curbed major sugar and other bad cravings.

Here are some interesting points I gathered: Continue reading

Where do you get your protein?

The most common question I continually hear from anyone who has not read much about nutrition and food beyond what the media tells them. Happens so often, in fact, that 2.5 hours ago someone asked me just that. Americans are so brainwashed by the meat industry that: 1) we believe we are somehow supposed to be consuming massive amounts of protein daily; and 2) we are led to believe that ONLY by eating meat can we obtain protein.

Guess what? Consuming high amounts of protein is bad; the RDA is 0.36 grams of protein per pound that we weigh. Continue reading