Healthy Eating For Healthy Living Tips » vegetarian meals

Vegetarian Protein

Joy — Sat, 22 Oct 2011 11:05:05 +0000

I’m often asked by clients interested in a vegetarian diet, but not quite convinced, “How would I get my protein?” Read this interesting by Kardena Pauza, the author of my recommended vegetarian recipes resource.

Title: The Truth About Vegetarian Protein
By line: By Kardena Pauza
URL: http://www.healthyeatingforhealthylivingtips.com/veggie-meal-planner

The Truth About Vegetarian Protein

The most common question people ask me about my vegetarian diet is,“How do you get enough protein?” You have a toned body and how do you build muscle without eating meat?”

Well, while I agree it is important to have protein in your diet, there are two things to know.

1. We really DON’T NEED as much protein as most people think.

2. It’s actually quite easy to get all the protein you need from a plant-based diet.

It’s amazing how many people are concerned about a lack of protein, but in our Western culture, almost NO ONE needs to worry about suffering from a lack of protein.

We’ve been brainwashed by supplement companies and magazine ads into thinking we need one gram of protein per pound of bodyweight, but science has NEVER shown that level of protein intake to be needed.

In fact, what we really see is people eating excessive amounts of protein and sometimes so much that they get fat and very ill!

Like I said, getting enough protein has not been a concern in our country, we see very few cases of protein deficiencies and the few cases typically are in poverty stricken areas.

Typically in this situation there is an overall deficiency of calories and most nutrients not just a lack of protein.

But as long as you follow a whole food meal plan giving you at least 1600 calories, you will easily get enough protein.

According to the World Health Organization (W.H.O) you need to consume a minimum of 10% of your daily caloric intake from protein to be healthy and build lean muscle. The

World Health Organization is the leading authority on human health and is dedicated to improving the quality of people’s lives around the world.

The only places the W.H.O discovered minor protein deficiencies were in underdeveloped countries that did not have access to a variety of foods and protein and consequently these people had a lack of over all nutrients not just protein. The W.H.O is attempting to deliver more legumes to these areas to balance their diet and insure they get enough protein.

Countries that eat a sufficient amount of calories and variety don’t see protein deficiencies. A variety of foods everyday is what will give you a well balanced diet.

Let’s take a look at an example as we review protein needs. As I mentioned in the above paragraphs, the recommended amount of protein for a vegetarian is a minimum of 10% of your daily calories.

EXAMPLE:

If you are eating a 1,600 calorie diet, 10% of that would be 160 calories. Each gram of protein has 4 calories, so that calculates out to 40 grams of protein per day. This is easy to do!

All you need to do is eat a ½ cup of lentils you are getting about 10 grams of protein and a hard boiled egg has 7 grams of protein. You are 1/3 of the way there!

Of course, it’s still easy to do if you are vegan. Oatmeal has about 7 grams of protein per serving, hemp bliss has 5 grams of protein per cup, and quinoa and spelt pasta have 10-15 grams of protein per serving.

Here’s ANOTHER WAY to determine how much protein you’ll need.

The recommended amount of protein is 0.49 grams per pound of bodyweight (NOT 1 gram of protein per pound of bodyweight like steroid-using bodybuilders suggest).

You can also determine your minimum amount by taking your bodyweight and multiplying it by .49. Example- If you weigh 130 pounds x .49 = 63.7 grams of protein.

However, if you are overweight and use this formula, you will dramatically OVER-estimate your protein needs. Therefore, you can use your target weight when doing this calculation. So if you are 160 pounds but want to be 130 pounds, just use the 130 pound target weight in the calculation.

These 2 methods give you slightly different amounts of protein so you can see there is no exact measure but at least gets us in the minimum acceptable range.

For our purpose of weight loss I have found that up to 20% of your daily calories from protein will help you increase your metabolism, curb your appetite, and help you build lean muscle. But you don’t need more than that.

For more tips and information, visit the website below (watch for the special offer):

http://www.healthyeatingforhealthylivingtips.com/veggie-meal-planner

Check out special offer

Healthy or Unhealthy Vegetarian Diet?

Joy — Sat, 09 Jan 2010 00:16:53 +0000

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As I’ve been running a series of articles on vegetarianism I have had one or two people asking if there are any disadvantages to the vegetarian diet. A “bad” vegetarian diet is no more healthy than a complete junk food diet. Chips and cakes 24/7 could technically be called “vegetarian”, but no-one in their right mind would call it “healthy”. Even ignoring such extremes, there are a few risks in switching to a vegetarian diet.

Although meat can contain unhealthy saturated fats, it is such an ideal source of protein that eliminating it is not without problems. If you eliminate meat, you must replace it with protein from another source otherwise you may become malnourished.

For example, meat is a good source of vitamin B12, which is essential for a healthy nervous system, forming red blood cells, reproductive functions and protein formation.

If you’re a vegetarian looking for a non-meat source of B12, click to read this answer on Yahoo. Topping up your B12 supplies by supplementation is sensible, but unless you’re acting under your doctor’s advice, it’s best not to supplement a single B vitamin (e.g. don’t take just B12) but rather to take a B-complex formula containing B12.

Other nutrients you need to keep an eye on are:

Zinc, which you can obtain from wholegrains, pulses, seeds and leafy green vegetables.
Iron – available in the same foods as zinc; also in dried fruit
Omega-3 fatty acids, normally found in fish, also available from flaxseeds

If you’re not completely sure about getting all your nutrients from food, I recommend a good multi-mineral supplement.

One danger of not replacing meat with a good protein source (such as eggs and milk) is that you may feel hungry more often and end up snacking frequently on foods that fill you with empty calories just because they are more readily available – for instance in the office vending machine.

If you have recently started on a vegetarian diet and find yourself still hungry and topping up with empty calories, reevaluate your protein choices carefully. Look for ways of adding protein to your diet instead of high fat and high sugar snacks. A good protein drink with added fresh fruit can be a healthy start to your day.

Good alternative protein rich foods include beans, nuts, cheese and eggs. Combine your proteins with whole grains to form complete proteins (those containing all the essential amino acids). Egg is also a complete protein.

None of the above is meant to deter you from following a healthy vegetarian diet

Decreasing meat can improve the health of your heart, plant foods aid in digestion and fiber promotes timely elimination of bodily waste; so a well-planned vegetarian diet can significantly improve your health.

Recipe for Flamenco Eggs with Broccoli

Joy — Sun, 08 Nov 2009 00:00:00 +0000

One more broccoli recipe, still quick to prepare, and with great nutritional value.

Gino Dâ€™Acampoâ€™s Flamenco Eggs with BellaverdeÂ® Broccoli

Difficulty: Moderate Preparation Time: 10 mins Cooking Time: 10-15 mins Servings: 4

INGREDIENTS:

200g bellaverdeÂ® broccoli
45ml/3tbsp olive oil
1 medium onion, finely sliced
1 medium aubergine, cut into small cubes (about 1cm)
1 yellow pepper, deseeded and roughly chopped
1 (400g) can chopped tomatoes
5 fresh basil leaves, chopped
50g/2oz pitted Kalamata olives
4 medium eggs
25g/1oz freshly grated Parmesan cheese
salt and freshly ground black pepper

METHOD:

1. Heat the oil in a 25cm diameter frying pan, add the onion,
aubergines and pepper and sautÃ© for 6-8 mins until soft and browned, stirring
occasionally. Season with salt and pepper.

2. Meanwhile, wash the bellaverdeÂ® and prepare by trimming the base
of the spear and chopping the remaining into 3cm pieces.

3. Pour the tomatoes in the frying pan with the bellaverdeÂ®,
basil and olives. Cover the pan with a baking tray or lid and cook, over a
medium heat for 4-5 mins or until all the vegetables are tender.
Meanwhile,preheat the grill.

4. Use a spoon to make four hollows in the tomato mixture and very gently break one egg into each. Recover the pan and cook over a medium heat for 2 mins. Remove the lid, sprinkle over the Parmesan and cook under theÂ grill for 2-3 mins or until the eggs are cooked as you likeÂ them. Serve immediately with warm crusty bread.

Energy(kcal)	256
Protein (g)	13
Fat (g)	18.8
Of which saturates (g)	4.1
Carbohydrate (g)	9.0
Of which sugars (g)	7.6
Fibre (g)	5.3
Salt (g)	0.63
3 of your 5-A-DAY A third of your GDA of Vit C and Folic Acid

Chlorella Benefits

Joy — Sat, 24 Oct 2009 00:01:55 +0000

Benefits of Chlorella

Someone commented the other day that I seemed very healthy and energetic “for my age” (a back-handed compliment if ever I heard one) and asked me if it’s as a result of a healthy diet alone, or if I use a supplement.

A few family and friends who read this will be laughing – because I have a bit of a reputation as a chocoholic amongst those who know me best.

I will freely admit that I use a supplement, because I have seen so much evidence showing that even fruit and vegetables and other “healthy” food today is nowhere near as nutritious as it was in, say, the 1950s.

Chlorella is the supplement I use personally, and I have used it for several years now.

First, I’d like to tell you a little more about Chlorella, and why you might choose to use it.

You may or may not know, but Chlorella is a green algae superfood that’s been popular in Japan for decades, and which is the most researched of all the algae. Initially this research was conducted to increase the understanding of photosynthesis, but since the 1970s many chlorella health benefits have emerged and been collated in an ever increasing collection of scientific studies.

Supplementing with Chlorella can be beneficial in treating a wide range of health problems brought about by our modern lifestyle.

For instance it is an excellent antioxidant and a source of magnesium and fibre for people not getting enough leafy green vegetables. Chlorella is also a rich source of B vitamins, minerals and phytonutrients.
I am currently researching an ebook on the specific ways Chlorella can help with detox and environmental toxins. I know this will be of interest to many of my readers who have had a Hair Analysis to check for heavy metal toxicity.
To tie in with my recent posts on the vegetarian diet, it is a rich vegan source of iron and B12 – nutrients which can so often be in short supply for vegetarians.
It is also a “complete protein”:- one containing all the essential amino acids from which the building blocks of the human body are composed.

I personally use Chlorella as a supplement / superfood to promote my overall well-being and health rather than for any specific condition. However it can help with:

Weight loss
Preconceptual health
Anaemia
Detox – including heavy metal detox
Managing type-2 diabetes
Naturally lowering blood pressure and cholesterol
Boosting the immune system and raising energy levels

As I prepare my ebook the more I study this remarkable supplement the more applications I discover.

You can buy chlorella tablets or chlorella powder, whichever you prefer. Should you wish to order Chlorella, or any other supplements, you can do so from the banner below:

Click here to visit BodyKind

Veggie burger recipe

Joy — Wed, 19 Aug 2009 20:49:32 +0000

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As I write this in the south of the UK, we are enjoying lovely summer weather, and thoughts turn to barbecues, and what is a barbecue without a burger?

But just because you are a vegetarian doesn’t mean you can’t enjoy a great burger – or even a hearty cheeseburger!

Here’s a great veggie-burger recipe from the vegetarian meal planners I told you about recently.

Try it out and let me know what you think:

Portobello Mushroom Burger – 365 Calories

Ingredients:

1 Portobello mushroom cap
Â¼ cup balsamic vinegar
1 tsp olive oil
dash teaspoon dried basil
dash teaspoon dried oregano
dash tablespoon minced garlic
1 oz (2 tbsp) sharp cheese or vegan cheese
1 tablespoons bottled teriyaki sauce
1 slices of Ezekiel bread
1 cup of tomato (slices)
Sea salt and pepper to taste

Instructions:

1. Place the mushroom caps, smooth side up, in a shallow dish. In a
small bowl, whisk together vinegar, oil, basil, oregano, garlic,
salt, and pepper.

2. Pour over the mushrooms.

3. Let stand at room temperature for 15 minutes or so, turning twice.

4. Preheat grill for medium-high heat. Brush grate with oil. Place
mushrooms on the grill, reserving marinade for basting.

5. Grill for 5 to 8 minutes on each side, or until tender. Brush
with marinade frequently. Top with cheese during the last 2 minutes
of grilling.

Delicious!

Please post a comment to let me know what you think, or – even better – contribute your own summer vegetarian recipes.

Remember, if you don’t want to, you don’t have to go completely vegetarian, but when we hear so much about “agri-business”, “factory farming”, “E.coli outbreaks”, and “industrial agriculture pollution”, there’s a lot to be said in favor of reducing the meat content of our diet.

More summer vegetarian recipes here!

Benefits of a Vegetarian Diet

Joy — Fri, 10 Jul 2009 21:12:18 +0000

Why choose a Vegetarian Diet

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If you tell many people that you’re thinking about taking up a vegetarian diet, they’ll look at you as if you’re crazy.Â However, there are a lot of good reasons to go vegetarian, from your health, to that of the world around you.

A vegetarian diet will often

cost less than a meat based one,
help you feel a lot healthier,
reduce your ecological footprint,
help you avoid cruel factory farming practices,
help you lose weight.

You just have to make sure you’re doing it correctly – a diet based mostly on spaghetti and powdered Parmesan cheese is technically vegetarian, but it’s not particularly good for you.

In fact a bad vegetarian diet is probably more harmful that a good meat-containing diet – especially if it’s just chips, chips and more chips!

However, eating a widely varied vegetarian diet consisting of lots of different types of fruits and vegetables (with or without the addition of dairy products and eggs) can help you have more energy, eat fewer calories, and get a better nutritional balance than the usual American diet.

It doesn’t have to be boring, either.Â If you and your family are envisioning lots of heavy, dull meals packed with unseasoned boiled veggies and indistinguishable casseroles, or you think all you can eat on a vegetarian meal plan is salad, think again.Â There are lots of vegetarian diet options out there to suit anyone.

Going without meat can be hard if you’re used to thinking of a meal as a central portion of protein with a few side dishes.Â You’ll need to rethink the way you plan meals.Â However, there are cuisines all over the world producing fantastic vegetarian food that tastes great while being nutritionally excellent.

You just need to learn how to go about it.Â Try some Indian, Chinese, Japanese, or vegetarian Mexican meals.Â Investigate the farmer’s market to find vegetables and fruits you’ve never tried before, and above all, be willing to be adventurous.

To help your family adjust to your vegetarian diet, the first thing to do is not to push it.Â Even if you’re enthusiastic about the possibility of improved health, a greener life, and not paying for animal cruelty, they might not be convinced.Â Evangelism isn’t the answer!Â Don’t force anyone else to follow your lead, and don’t spend all your time talking about how great a vegetarian diet is.Â Instead, learn to make meals that your family will love, and don’t focus on the fact that they’re vegetarian.Â Once they realize that vegetarian food can be great, they’ll be a lot less resistant.

There are all kinds of reasons to choose a vegetarian diet, from a tightening budget to tightening your waistline.Â Diet books mostly focus on chicken and fish, and don’t offer a wide variety of meat free options.Â However, there are more ways to lose weight and save money than choosing factory farmed meat.

Try a vegetarian diet and see what you think, but make sure you’re using a great cookbook.Â Making meals you enjoy is the first priority, even if you’d like to go meat free.Â A vegetarian diet has a lot to offer, and you owe it to yourself to find out more today.

Click here for a free vegetarian meal planner.