Is it Possible to get Protein Without Eating Meat?

I always knew that I loved animals and never, ever wanted to eat them.  However, being a personal trainer, I often worried about not getting enough protein as a vegan. I would go a few months without eating meat and then someone would ask me, “But where do you get your protein?!”  I would let my mind convince me that I was dying from a protein deficiency and would start eating chicken again.

Because eating meat did not align with my morals, I finally took time to do some research and I found that it IS absolutely possible to get protein without eating meat!  And two years later, I am still feeling great and will never go back to eating animal protein again.IG image 1.png

Here is the good news!  Every food that we eat (minus oils) contains protein, so if you are eating enough calories you will absolutely get enough protein.  And protein from plants doesn’t contain all of that yucky stuff that meat does: no saturated fat, no cholesterol, no hormones that increase IGF-1.  Plus, plant protein contains fiber (something that meat doesn’t contain at all) and isn’t inflammatory!  In addition, plant protein doesn’t increase your chances of getting heart disease, type 2 diabetes, cancer, or kidney issues like meat does.  It’s an all around WIN!!!!!

Unknown-3.jpeg***This guy doesn’t have to worry about protein…and all he eats is PLANTS!!!!!

So, how much protein does a person need?  The recommendation for adults is 0.4 grams of protein per pound of healthy body weight.  It is absolutely easy to satisfy this need with a plant based diet.  Simply make sure to eat enough calories and to load up on whole plant based foods.  In addition, here are some foods that contain more protein than their plant based friends:

*Black beans: 7.6 grams of protein (per 1/2 cup cooked)

*Garbanzo beans: 7.5 grams of protein (per 1/2 cup cooked)

*Kidney beans: 8.1 grams of protein (per 1/2 cup cooked)

*Lentils: 8.9 grams of protein (per 1/2 cup cooked)

*Seitan: 22.5 grams of protein (3 ounces)

*Tofu: 10-20 grams of protein (firm usually contains more protein but varies from brand                 to brand)

*Peanuts: 8.6 grams of protein (1/4 cup)

*Almonds: 7.3 grams of protein (1/4 cup)

*Quinoa: 4.0 grams of protein (1/2 cup cooked)

*Potato: 4.5 grams of protein (1 baked)

*Peas: 4.5 grams of protein (1/2 cup)

PLANT PROTEIN

Above are some of my favorite sources.

Other sources include edamame, nuts and seeds, nut milks, plant based protein powders, whole grains and vegetables.

I hope that helps a bit and shows you that it IS absolutely possible and beneficial to get protein without eating meat.

For even more information, I recommend reading Proteinaholic by Garth Davis, M.D.  It is also available on audio book and is absolutely GAME CHANGING!

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Have a great day and I would love to hear from you!!!

What is your favorite plant based source for protein??? Leave a comment below.

 

 

 

The Surprising Foods that May Contain Animal Products

Sometimes the hardest part about switching to a vegan diet, is the surprising amount of foods that contain animal products (that you would never even think of!).  Most people know that giving up animal products means giving up meat, dairy, eggs, fish and honey.  But did you know that switching to a vegan diet may mean that you need to find a vegan wine or beer alternative?  Or that your gummy vitamins could be made from insects?!

Here are some ingredients that are made from animals and which foods you may possibly find them in:

*Bread products may contain L-cysteine, which often comes from feathers, to keep them soft.

*Gelatin is made from the connective tissue of pigs and cows.  It is used in Jello, Gummies, and many candies.

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*Refined sugar, which is found in a plethora of sweet foods, was possibly lightened with bone char, derived from the bones of cattle.

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*Isinglass, comes from fish bladders, and is often used in the making of beer and wine.

*Shellac, an insect-based product, is sometimes used to wax fresh produce or in candy.

*Deep fried foods and fresh pasta often contain eggs.

*Whey, casein, lactose are all derived from dairy and can be found in many packaged foods and protein drinks (dairy can also be found in vitamins and pain medications).

*Cochineal, or carmine, is red food coloring that is made from insects (although we are discussing food, this one is often found in cosmetics).

*Some food additives are also derived from animals.  These include; E120, E322, E422, E471, E542, E631, E901, E904.

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The easiest way to avoid the use of animals for your food is to stick to a whole food plant based diet.  However, if you want to purchase foods that have been processed, please look for “Vegan” on the label and make sure to ALWAYS read the ingredients.

And of course, I am always here to help you!  Contact me anytime ❤

 

*This information can be found in the book Vegan Recipes and Preparation by Saskia Fraser

 

 

I’ve decided to go VEGAN…now what???

You have watched the documentaries, you have figured out your “why”, and you are motivated to make the transition to being vegan.  But now what do you do????  Although going vegan was the best decision that I ever made, I find that it can be daunting in the beginning to know where to start.

I would love it if everyone could go vegan overnight, but this may not be the best strategy for long term success (and this should be your goal: to sustainably go vegan so you can stay vegan for the remainder of your lifetime).

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Here are some approachable ways to make the change.  You know yourself better than anyone, so choose a level that will work best for you.

*Eliminate one animal product every two weeks: for the first two weeks, you would eliminate dairy.  The next two weeks you could eliminate poultry.  The following two weeks, you could eliminate fish.  So on and so on….

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*Switch one of your meals to being vegan at one time: for the first two weeks you could have a vegan breakfast.  For the next two weeks you could add in a vegan lunch.  The next two weeks you would add a vegan dinner.  And then all you have to do is add in vegan snacks!  Pretty soon all of your meals will be vegan without the overwhelm.

*Find ways to make your favorite recipes or meals vegan:  if you are like me, you probably have 3-4 meals that you truly love and eat over and over.  Start with your favorite recipes and switch them to being vegan.  You could try vegan cheese in your macaroni, plant based milk in your oatmeal, chickpeas in your tuna fish salad, tofu in your breakfast burrito, pesto on your pizza.   Click here for more ideas. Pinterest is also an amazing resource for vegan recipes.

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*Veganize your restaurant experience: if you are someone that eats out a lot, maybe your first step should be to try to “veganize” your restaurant meals.  If you have a favorite restaurant, look up the menu ahead of time and study what you could possibly eat as a vegan.  If it’s an Italian restaurant, you could try a marinara pasta and lentil soup.  Stir frys are great at a Chinese restaurant and you certainly cannot go wrong with veggie fajitas at a Mexican restaurant.  There will always be something vegan to eat at every restaurant and if you are struggling, you can always ask your server for help.

In addition, to going to old restaurants, it can be fun to try something new.  Visit a vegan restaurant to see what they have to offer and to see how yummy vegan food can truly be.

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                                                          (photo from Veggie Grill)

If you are having a difficult time finding a vegan restaurant near you, make sure to add Happy Cow to your phone.  It is a free App/website that will show you the vegan options in your area.

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There are so many ways to start your vegan transition.  Every bit counts and every small change will add up in the long run.  Just remember that it should be fun!  You are making the commitment to your health, the planet, the animals and this is something that should be celebrated!!!

And please remember that if you ever get stuck, that I am here for you to offer accountability, support and resources.  Contact me anytime!!!  I mean it…..

See you next time!

 

Is it Possible to get Protein Without Eating Meat?

I always knew that I loved animals and never, ever wanted to eat them.  However, being a personal trainer, I often worried about not getting enough protein as a vegan. I would go a few months without eating meat and then someone would ask me, “But where do you get your protein?!”  I would let my mind convince me that I was dying from a protein deficiency and would start eating chicken again.

Because eating meat did not align with my morals, I finally took time to do some research and I found that it IS absolutely possible to get protein without eating meat!  And two years later, I am still feeling great and will never go back to eating animal protein again.IG image 1.png

Here is the good news!  Every food that we eat (minus oils) contains protein, so if you are eating enough calories you will absolutely get enough protein.  And protein from plants doesn’t contain all of that yucky stuff that meat does: no saturated fat, no cholesterol, no hormones that increase IGF-1.  Plus, plant protein contains fiber (something that meat doesn’t contain at all) and isn’t inflammatory!  In addition, plant protein doesn’t increase your chances of getting heart disease, type 2 diabetes, cancer, or kidney issues like meat does.  It’s an all around WIN!!!!!

Unknown-3.jpeg***This guy doesn’t have to worry about protein…and all he eats is PLANTS!!!!!

So, how much protein does a person need?  The recommendation for adults is 0.4 grams of protein per pound of healthy body weight.  It is absolutely easy to satisfy this need with a plant based diet.  Simply make sure to eat enough calories and to load up on whole plant based foods.  In addition, here are some foods that contain more protein than their plant based friends:

*Black beans: 7.6 grams of protein (per 1/2 cup cooked)

*Garbanzo beans: 7.5 grams of protein (per 1/2 cup cooked)

*Kidney beans: 8.1 grams of protein (per 1/2 cup cooked)

*Lentils: 8.9 grams of protein (per 1/2 cup cooked)

*Seitan: 22.5 grams of protein (3 ounces)

*Tofu: 10-20 grams of protein (firm usually contains more protein but varies from brand                 to brand)

*Peanuts: 8.6 grams of protein (1/4 cup)

*Almonds: 7.3 grams of protein (1/4 cup)

*Quinoa: 4.0 grams of protein (1/2 cup cooked)

*Potato: 4.5 grams of protein (1 baked)

*Peas: 8 grams of protein (1 cup)

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Other sources include edamame, nuts and seeds, nut milks, plant based protein powders, whole grains and vegetables.

I hope that helps a bit and shows you that it IS absolutely possible and beneficial to get protein without eating meat.

For even more information, I recommend reading Proteinaholic by Garth Davis, M.D.  It is also available on audio book and is absolutely GAME CHANGING!

51i6Rma896L._SX331_BO1,204,203,200_.jpg

Have a great day and I would love to hear from you!!!

What is your favorite plant based source for protein??? Leave a comment below.

 

 

***Just a warning for all of my subscribers.  I am participating in a 90 day challenge: posting one blog every day for 90 days!!!  I will be posting tons of information but I also understand that this may be a bit much.  Until I learn how to turn “sharing” off, please hang in there.  And feel free to ignore the blogs that don’t resonate with you.  Thank you for your support.

Easy Way to go Vegan

Hello everyone,

Have you ever considered going vegan but just don’t know where to start?  Maybe it seems scary or overwhelming?  If this is the case, please check out my latest video where I try to make this transition a little, less intimidating 🙂

 

Thank you for watching and please make sure to share this video with friends and family. <3.

See you next time.