Posts tagged ‘protein’
Golds Gym’s Jodie Winterton spoke with Good Day Utah about the fact and fiction of getting protein without eating meat.
Check out the video at the link below.
57 Health Benefits of Going Vegan
Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America. Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients.
All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.
- Reduced saturated fats. Dairy products and meats contain a large amount ofsaturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.
- Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.
- Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.
- Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.
- Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.
- Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.
- Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants helpprotect your body against forming some types of cancer.
- Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.
- Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.
- Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.
- Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.
Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.
- Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.
- Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that.
- Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure.
- Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also “easier to follow than the standard diet recommended by the American Diabetic Association.” Read more about it here.
- Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.
- Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.
- Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products.
- Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration.
- Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.
- Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.
- Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.
In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic.
- Body Mass Index. Several population studies show that a diet without meat leads to lower BMIs–usually an indicator of a healthy weight and lack of fat on the body.
- Weight loss. A healthy weight loss is a typical result of a smart vegan diet. Eating vegan eliminates most of the unhealthy foods that tend to cause weight issues. Read more about weight loss and a vegan diet here.
- Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-endTony Gonzalez started eating vegan and gained energy–while playing football.
- Healthy skin. The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well.
- Longer life. Several studies indicate that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not.
- Body odor. Eliminating dairy and red meat from the diet significantly reduces body odor. Going vegan means smelling better.
- Bad breath. Vegans frequently experience a reduction in bad breath. Imagine waking up in the morning and not having morning breath.
- Hair. Many who follow vegan diets report that their hair becomes stronger, has more body, and looks healthier.
- Nails. Healthy vegan diets are also responsible for much stronger, healthier nails. Nail health is said to be an indicator of overall health.
- PMS. When switching to a vegan diet, many women tell how PMS symptoms become much less intense or disappear altogether. The elimination of dairy is thought to help with those suffering with PMS.
- Migraines. Migraine suffers who go on vegan diets frequently discover relief from their migraines. Read more about the food-migraine connection in this article.
- Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of allergy symptoms. Many vegans report much fewer runny noses and congestion problems.
Too Much in the American Diet
The typical American diet not only consists of too much food, it also relies on too much of unnecessary food products or toxins. The following list explains how a vegan diet can eliminate these problems.
- Animal proteins. The average American eats twice as much protein as necessary for a healthy diet and much of that is from red meat. Getting protein from beans and grains is much healthier and reduces the risk for osteoporosis (see above).
- Cow’s milk dairy. The human body is not designed to digest cow milk and cow milk dairy products, yet the idea of milk being healthy is pushed through advertising. As many as 75% of people in the world may be lactose intolerant and many people suffer from undiagnosed milk allergies or sensitivities. By eliminating cow’s milk from your diet, you are improving your overall health.
- Eggs. Many nutritionists believe that the number of eggs in the American diet is too high. While sometimes disputed, it has been shown that eggs can raise cholesterol levels.
- Mercury. Most of the fish and shellfish consumed has mercury in it. While some fish have less than others, it is almost impossible not to be putting mercury in your body when you eat fish.
- Sugar. Most people have heard that Americans consume way too much sugar. Relying on other sweeteners that are not synthetic, processed, or derived from animal products is a healthier way to eat. Many vegans do not eat processed sugar due to the fact that most of the cane sugar is refined through activated charcoal, most of which comes from animal bones.
In addition to the health benefits above, following a vegan lifestyle and diet also provides these benefits as well. From helping the environment to avoiding serious bacterial infections, learn other benefits to eating the vegan way below.
- Animals. Many people begin a vegan diet out of concern for animals. Whether opposed to the conditions of animals intended for food or eating animals in general, going vegan will help your conscience rest easily.
- Environment. Growing plants takes much fewer resources than growing animals. By eating vegan, you can help reduce the toll on the environment.
- E. coli. E. coli comes from eating contaminated red meat and is the leading cause of bloody diarrhea. Young children, those with compromised immune systems, and elderly people can become extremely ill or die from E. coli. Eating vegan means completely avoiding the risk of E. coli infection.
- Salmonella. Another gastrointestinal illness from animal products, salmonella food poisoning is closely related to E. coli. The most frequent way people contract salmonella food poisoning is through contact with raw eggs or raw chicken meat from chickens infected with salmonella. Again, going vegan means eliminating this risk altogether.
- Mad cow disease. It’s safe to say that most people would want to avoid contracting a fatal, non-treatable disease. One way to ensure you don’t get Creutzfeldt-Jakob disease is by not eating animals infected with mad cow disease. While the incidence of mad cow disease is not reportedly so high in North America, it does exist.
- Global food supply. Feeding grain to animals meant as food sources reduces the amount of food that is available to underdeveloped nations. Many people will go hungry while that same food they could be eating is given to animals raised for slaughter. Eating vegan ensures that you have removed yourself from the participation of this imbalance.
- Hormone consumption. Eating animals that have been given hormones to speed growth (a common practice in the meat industry) means those hormones go into your body. Not only can this disrupt the natural balance of your hormones, but some of the hormones given to animals have shown to cause tumor growth in humans.
- Antibiotics. Antibiotics are frequently given to feed animals, which can lead to bacterial resistance. Many of the antibiotics used to treat human infections are also used in feed animals.
Read the rest at: http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/
Today’s the day. Today’s the day that I’m finally going to do something with those dried Adzuki beans I just had to get after hearing all about the health benefits of them on the Dr. Oz Show. http://www.sharecare.com/question/health-benefits-eating-adzuki-beans Problem is, they have to be soaked, and I’ve never had luck soaking beans. They always end up being hard.
So, before I started, I needed directions and found this info from Dr. Weil. Such great information I just had to share.
From Andrew Weil, MD.
Legumes, like whole grains, are a low-glycemic-index food and an important part of the Anti-Inflammatory Food Pyramid. They are rich in vitamins, minerals and fiber; delicious if prepared properly; and among the most inexpensive foods you can buy – the ultimate refutation of the notion that “you have to be rich to eat healthy.”
Legumes are the seeds of the plants in the Fabaceae family – a family that includes beans, lentils, soybeans, peas, peanuts, and even alfalfa and clover. They are exceptionally healthy foods for humans and animals, with the added bonus of being excellent for the environment: their roots fix nitrogen in the soil, reducing the need for petroleum-based fertilizers.
Legumes in the diet usually refers to pulses – the edible seeds of annual leguminous plants that are harvested dry for consumption. In other words, these are the dry beans and lentils you can find in the bulk bins of any natural food store.
The American Diabetes Association, the American Heart Association and the American Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fiber, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response.
Legumes are also heart-healthy; their high fiber content lowers cholesterol and triglyceride (blood fat) levels. A study of over 15,000 middle-aged men across the U.S., Europe and Japan for 25 years found the consumption of legumes was associated with an 82% reduction in risk of death from heart disease. Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine – elevated levels of which are a major risk factor for heart attack and stroke.
Cheap, healthful, versatile and delicious, there’s a reason pulses like beans and lentils are a staple throughout the world. Whether you enjoy them as dips and spreads like hummus, paired with nutritious whole grains such as the ever-popular beans and rice, or merely to bulk up soups, stews and salads, they deserve a prominent place in your anti-inflammatory kitchen!
General tips on cooking with legumes:
This guide is for cooking dried legumes from scratch, which is by far the most inexpensive, fresh and tasty way to enjoy them. However, canned beans can be a good choice in a pinch. If you opt for canned, look for varieties that do not contain chemical preservatives, and be sure to rinse them thoroughly to remove excess sodium that may have been included in the canning liquid.
Some dried beans such as black, navy and kidney beans are found in typical supermarkets, but you will have better luck finding more obscure beans, such as adzuki beans and unique lentil varieties at your local natural foods store or ethnic market. For all dried legumes:
- Opt for organic varieties from the bulk bins of health food stores whenever possible – they have higher turnover rates, which improves the likelihood of freshness.
- Store in airtight containers in a cool, dry place that is not in direct sunlight. Generally, if done properly, they can be stored up to one year.
- Before preparing, it is advisable to spread them out on a light surface to check for and remove any small stones, spoiled beans or other debris. Then, place in a strainer and rinse under cool water.
Almost all legumes – split peas and lentils being the exceptions – should be soaked prior to cooking. Soaking improves digestibility and decreases cooking time. Place rinsed, dried beans in a pot and add water until it is roughly three inches above the beans. Cover the pot and place in the refrigerator for at least one hour for small beans, six hours or overnight for larger varieties. Then drain the soaking water – don’t use it for cooking, as it’s full of difficult-to-digest starches that can cause flatulence and other digestive woes.
The instructions in the list below are for stovetop preparation in a pot. But you can also use a pressure cooker for most of these beans, which can reduce cooking times by up to 80 percent. See the instructions that were included with your cooker for details on the amount of liquid needed and cooking times.
You can also cook your legumes in vegetable stock instead of water for added flavor, but do not add any salt or acidic ingredients like tomatoes or lemon juice – either will toughen the beans and greatly increase cooking time. As a general rule, wait until beans are done or nearly done cooking before seasoning.
To further reduce the gas-producing properties of beans, add a large strip of dried kombu seaweed to the pot of beans and water prior to boiling. Remove the kombu once cooking is finished. You can find kombu in your local natural foods store or in ethnic markets. Adding a slice or two of ginger or some fennel or cumin seeds can also help. Additionally, skimming and discarding the foam during boiling is also an effective means of gas reduction.
To cook: Refill the pot with fresh, cold water for cooking (three cups per cup of soaked beans is a good general rule, but optimal amounts for each legume variety are provided). Bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilt the lid slightly to allow steam to escape, and leave to cook for the designated time. Beans are done when they are tender; though if you desire an even softer texture (useful for some recipes that call for mashed beans) simply cook them longer. Try these legumes as part of a healthy diet plan:
I agree with everything except the oils.
By Stephanie Rogers, EcoSalon
Stock up on these 10 basic essentials for your vegan pantry including beans, whole grains, non-dairy milk and a variety of seasonings.
Contrary to the assumptions of many a meat eater, vegans don’t solely subsist on lettuce and carrots. But what, exactly, should be stocked in a vegan’s pantry? Anyone looking to make healthy, nutritious meals that are free of animal products should have a few basic ingredients on hand at all times to provide protein, fiber, vitamins and minerals – and let’s not forget flavor. These 10 pantry essentials make sticking to a vegan diet easy and interesting, from beans and whole grains to truffle oils and agave nectar.
Beans, Tofu, Tempeh and Seitan
If there’s one nutrient that Americans tend to focus on when it comes to healthy diets, it’s protein. But no matter what meat-obsessed fad diets imply, it’s easy to get plenty of protein from vegan sources. Beans and tofu are two lean, cholesterol-free options for protein, and they’re incredibly versatile. Canned beans are convenient, but dried beans are cheaper and don’t come with the risk of hormone-altering BPA in the lining of the can. They simply need to be soaked overnight before cooking, or you can whip them up rapidly with a pressure cooker. Firm tofu can be marinated and tossed into just about any dish, while silken tofu is a nutritious addition to smoothies. Seitan is made from wheat gluten and has a meaty texture reminiscent of chicken, and chewy tempeh is a vegan sandwich staple.
Whole Grains & Flours
The difference between whole grains and refined grains goes beyond increased fiber and nutrients. Whole grains are packed with flavor, which translates into tastier dishes and baked goods. Brown rice, quinoa, amaranth, bulgur, spelt, oats, millet, barley and wild rice are a few examples of whole grains that you can incorporate into your diet, and most of them are available in flour form, too. Flours made from quinoa and oats aren’t just for people avoiding gluten – they impart their own particular flavor and texture to recipes like chocolate amaranth quinoa cake.
Who needs cow’s milk when there’s almond milk, rice milk, hemp milk, coconut milk and soy milk? Stock your pantry with your favorite varieties of non-dairy milks, each of which has its own particular flavor and texture. Coconut milk and soy milk tend to be richer and heavier, frothing up a little more for satisfying beverages. Rice milk and almond milk have a natural sweetness, and heart-healthy almond milk is appropriately nutty. Soy milk is the highest in protein, and hemp milk has lots of omega fatty acids. Avoid the flavored varieties to cut unnecessary sugar and calories. You can easily make your own almond milk with nothing more than raw almonds, water and a blender.
A Variety of Oils and Vinegars
No kitchen is complete without extra virgin olive oil and white vinegar, no matter what kind of foods you like to eat. Beyond those two absolute basics is a wide variety of vinegars and oils with all kinds of different uses and characteristics. Vinegars include balsamic, red wine, white wine, apple cider, rice and malt. Coconut oil is great for high-heat cooking and baking, sesame oil has lots of flavor for stir-fries and salads, and truffle oils are a luxurious treat. Try oils and vinegars infused with herbs, garlic, chilies and even fruit, too.
Nuts, Seeds & Butters
Head to the bulk bins at your local natural foods store to stock up on a wide variety of nuts and seeds like almonds, cashews, walnuts, macadamia nuts, sesame seeds, flax seeds, sunflower seeds and pumpkin seeds. You can actually use cashews, macadamias and other types of nuts to make your own vegan ricotta cheese. And when it comes to nut and seed butters, don’t be afraid to branch out from the standard peanut and almond varieties – try cashew, hazelnut and sesame.
Missing cheese? Aside from making your own nut-based ricotta, you can add a cheesy flavor to all kinds of foods using nutritional yeast. This inactive yeast is a great source of vitamin B12, which can be difficult for vegans to get from other sources. Light and flaky, it can be added to popcorn as a topping, melted into margarine and/or non-dairy milk for a cheesy sauce or just tossed into any dish you like.
Most condiments are processed junk full of fat, sugar and sodium. But there are some healthy condiments that can add complex flavors to your vegan dishes, elevating a simple meal to the sublime. Mustard, soy sauce, miso and hot sauces add a huge punch of flavor with just a few drops. Bragg’s Liquid Aminos, a great vegan source of amino acids, is a popular way to add a little bit of savory “umami” flavor to any dish. Agave nectar is a popular vegan sweetener, and fruit preserves are almost always free of animal products.
Herbs and Spices
Like condiments, oils and vinegars, herbs and spices simply make everything taste better. If you’re new to cooking and/or using spices, buy a variety and experiment to see what you like. Most herbs, including parsley and basil, are best used fresh, but some – like bay leaves and oregano – retain lots of flavor when dried. Spices, which are usually the dried seeds, bark or buds of plants, tend to stay fragrant a bit longer. Some basics include chili powder, paprika, onion powder, garlic powder, ginger, nutmeg, cinnamon, turmeric and black pepper. Dried mushrooms are another delicious source of umami flavor.
Canned Fruits and Vegetables
Canned goods generally aren’t the best when it comes to flavor and texture, with many canned veggies – like green beans – barely resembling their fresh or frozen brethren. But they do have their use, especially as emergency back-ups and for quick meals. Home-canned fruits and vegetables tend to be superior in flavor to commercially canned goods. Tomatoes are one item that change in a positive way when canned; their flavors become richer and more concentrated, making them ideal for sauces.
Fresh Fruits and Vegetables
While most fresh fruits and veggies need to be refrigerated, some are ideal for pantry storage. The dark, cool and dry environment of a pantry (or a shelf out of direct sunlight) can help preserve onions, garlic, potatoes, sweet potatoes and winter squash. For best flavor and texture, tomatoes should also be stored at room temperature until ripe.
Conversations with a meat eater generally go like this:
“You are vegan?”
“Do you eat chicken? What about fish?”
“How do you get your protein?”
It is at this point that we, vegans, have a choice about how to have a conversation that is informative and perhaps even inspirational. The protein question gets everyone going because for some protein is a synonym for meat. Suggesting that it is not necessary (or healthy) to eat meat goes right to the heart of the issue, which is that we have been taught to believe something and, because it is a way of life, most people don’t question it.
“We eat beans, lentils, tofu, tempeh, spinach, peas, walnuts, cashews, almonds, quinoa, millet, etc.”
“Aren’t you hungry? Don’t you need to eat meat to get iron?”
“Not hungry, I eat all day long! And I especially love to indulge in homemade cookies. No, you don’t need to eat meat to get iron. I get it from broccoli, walnuts, lentils, spinach, oats…”
Sometimes meat eaters stop here, nod and wish me luck mumbling something about making sure I eat enough. Others want to debate the protein issue. I am fully armed with answers based on my own experience and my Certificate in Plant-Based Nutrition from Cornell.
The bottom line is this: there are no nutrients in animal based foods that are not better obtained from plant-based foods. Plants have protein too!
It is interesting that a vegan never questions a meat eater’s ability to take in all of the nutrients necessary for a balanced and healthy diet. We don’t question their food choices. Instead, we are the ones who need to defend ourselves. But at the end of the day, the key is to not get defensive. The key is to offer some information that will hopefully cause the person to, at a minimum question their own dietary habits, and at a maximum will convert them on the spot!
We could talk about the benefits of a vegan diet for our health. We could talk about The China Study and explain how some cancers, diabetes and heart diseases are hitting levels of epidemic proportions due to the intake of animal based foods. We could talk about the outrageous sums of money being spent on health care instead of preventative medicine. We could talk about how it is much more extreme to have major heart surgery and live on medication forever versus making dietary changes. We could offer President Clinton’s story about his decision to go vegan and why.
We could talk about the animals. We could reveal the secrets of the factory farm and the inhumane treatment of, not just the animals, but those that work at the slaughterhouses. We could explain how a steady diet of hormones and antibiotics given to the animals create more disease and illness. We could talk about how dirty the food supply really is.
We could talk about the environment. We could quote the report from the United Nations that says that methane emissions from all of factory farmed animals are contributing more to global warming than all of the cars, trucks and buses in the world. We could talk about the oceans are being depleted and how the world is going to suffer because of it.
Any or all of these tacks make for good conversation. In my experience however, most meat eaters can’t listen to this stuff. Truth be told, it is tough to talk about and tough to hear. I have my elevator speech, my condensed explanation that encompasses points about our health, the health and welfare of the animals and the planet.
I believe that the best way to have a productive conversation with a meat eater is not to have conversation at all. Invite them out to a delicious vegan restaurant or even better invite them over and cook for them. Change the conversation.
Long Island, NY Lisa Dawn is an advanced certified Jivamukti yoga teacher, vegan food blogger, wife and mom. She is working hard to spread the vegan love through her cooking, teaching and blog. Lisa Dawn studies and teaches the yoga sutras. She divides her time between NYC and Northport, Long Island. Lisa Dawn is the co founder of NAVA NYC, a meditation and yoga company designed to bring yoga and meditation to corporate clients.
Photo credit: TDIV
Thanks Happy Herbivore for sharing!