Page 21 - Inspire Health September/October 2015
P. 21
trary to popular belief, misconception that we need to eat meat
it is absolutely possible to satisfy the body’s need for protein.
to optimize our health by
consuming a plant-based diet. We are What if you don’t like beans? Do you
frequently asked: “How do you get enough have to eat tofu to get protein?
protein without eating animal products to
build lean muscle mass, sustain energy and Did you know that every whole
thrive while living an active lifestyle?” The food contains protein? This fact may be
answer is actually quite simple. surprising, but makes it easy to enjoy
a plant-based diet loaded
A plant-based diet can be full of foods with protein, nearly free of
with enough protein for us to thrive cholesterol and high in fiber.
without eggs, dairy and meat.
I have always found it
The typical diet of modern fascinating to browse through
Americans is primarily based upon local markets with the intention of
saturated fats. These are proven to diversifying the plants in my own diet.
clog arteries, increase risk of cancer, Although each person’s protein needs
diabetes and numerous other chronic are different, the RDA recommends 0.8
diseases. Unfortunately, it is a common grams of protein per kilogram of body
weight for the average, sedentary adult.
MY TOP 5 3 Ways to
PROTEIN POWERED NATURALLY
PLANT OPTIONS:
Boost Your
1. Quinoa 4. Asparagus Smoothie’s Protein
The king of all grains! Just ¼ cup of Asparagus is the protein king
4 Tbsp. chia seeds
quinoa (dry) contains 6 grams of protein of vegetables. It contains
and can be eaten alone or paired with approximately 4.32 grams of and 4 oz. tofu
broccoli, cauliflower or asparagus for a protein per cup (roughly 8 spears
nutrient‑dense, protein packed meal. It is of asparagus). Asparagus also 4 Tbsp. almond butter
also a great source of magnesium, iron, contains vitamin K, important in
calcium, potassium, vitamin E and zinc. the prevention of osteoporosis. It is and ¼ cup rolled oats
rich in vitamin A, folate, potassium,
2. Broccoli vitamin C and antioxidants. 4 Tbsp. hemp hearts
One cup of broccoli contains 5.7
5. Almonds and ½ avocado
grams of protein and is also a great source Almonds are rich in nutrients
of folic acid, beta-carotene, zinc, vitamin September § October 2015 INSPIRE HEALTH 21
C and B6. Broccoli also contains more and high in protein. One ounce
calcium than most dairy products. of almonds contains 6.3 grams of
protein. They are a great snack, are
3. Spinach nutrient‑dense and aid in weight
One cup of cooked spinach equals loss. Almonds also contain calcium,
vitamin E, magnesium, iron,
5.35 grams of protein. Spinach is a super phosphorous, zinc and folic acid.
food containing numerous health benefits,
including protein. It is an excellent source
of vitamin K, which helps ensure healthy
brain function, nervous system and bones.
it is absolutely possible to satisfy the body’s need for protein.
to optimize our health by
consuming a plant-based diet. We are What if you don’t like beans? Do you
frequently asked: “How do you get enough have to eat tofu to get protein?
protein without eating animal products to
build lean muscle mass, sustain energy and Did you know that every whole
thrive while living an active lifestyle?” The food contains protein? This fact may be
answer is actually quite simple. surprising, but makes it easy to enjoy
a plant-based diet loaded
A plant-based diet can be full of foods with protein, nearly free of
with enough protein for us to thrive cholesterol and high in fiber.
without eggs, dairy and meat.
I have always found it
The typical diet of modern fascinating to browse through
Americans is primarily based upon local markets with the intention of
saturated fats. These are proven to diversifying the plants in my own diet.
clog arteries, increase risk of cancer, Although each person’s protein needs
diabetes and numerous other chronic are different, the RDA recommends 0.8
diseases. Unfortunately, it is a common grams of protein per kilogram of body
weight for the average, sedentary adult.
MY TOP 5 3 Ways to
PROTEIN POWERED NATURALLY
PLANT OPTIONS:
Boost Your
1. Quinoa 4. Asparagus Smoothie’s Protein
The king of all grains! Just ¼ cup of Asparagus is the protein king
4 Tbsp. chia seeds
quinoa (dry) contains 6 grams of protein of vegetables. It contains
and can be eaten alone or paired with approximately 4.32 grams of and 4 oz. tofu
broccoli, cauliflower or asparagus for a protein per cup (roughly 8 spears
nutrient‑dense, protein packed meal. It is of asparagus). Asparagus also 4 Tbsp. almond butter
also a great source of magnesium, iron, contains vitamin K, important in
calcium, potassium, vitamin E and zinc. the prevention of osteoporosis. It is and ¼ cup rolled oats
rich in vitamin A, folate, potassium,
2. Broccoli vitamin C and antioxidants. 4 Tbsp. hemp hearts
One cup of broccoli contains 5.7
5. Almonds and ½ avocado
grams of protein and is also a great source Almonds are rich in nutrients
of folic acid, beta-carotene, zinc, vitamin September § October 2015 INSPIRE HEALTH 21
C and B6. Broccoli also contains more and high in protein. One ounce
calcium than most dairy products. of almonds contains 6.3 grams of
protein. They are a great snack, are
3. Spinach nutrient‑dense and aid in weight
One cup of cooked spinach equals loss. Almonds also contain calcium,
vitamin E, magnesium, iron,
5.35 grams of protein. Spinach is a super phosphorous, zinc and folic acid.
food containing numerous health benefits,
including protein. It is an excellent source
of vitamin K, which helps ensure healthy
brain function, nervous system and bones.
