10 Vegan Sources of Protein
Meat-eaters will never stop asking and vegans always get sick of hearing it:
“How do you get your protein?”
The image of a skinny (not to mention gangly and dread-headed) hippie has typically been the poster child of veganism. After all, there’s no way we can be muscular, fit and even bulky as vegans, right?
Vegan athletes like Brendan Brazier,Rich Roll, and Jimi Sitko are changing the negative stereotypes, proving that plant-based protein can not only build strong muscles, but can keep a vegan healthy enough to run, swim, bike, dance or pump iron – no flesh-eating necessary.
So how do you get your protein? Here are 10 vegan sources to try on for size:
1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.
2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.
3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.
4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.
6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!
8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.
Still want to ask me where I get my protein? Yeah. That’s what I thought.
Cheap & Simple Vegan Recipes: cheapandsimpleveganrecipes.com
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By Silvia Mordini
Rick Foster and Greg Hicks set out on a three-year journey to study extremely happy people. In their book How we Choose to be Happy, they found that there are 9 choices happy people make. One of those nine is to practice appreciation.
Happy people actively exercise gratitude and choose to live with an attitude of gratitude. They don't buy into what geneticists say, that we have an unmovable “happiness set-point.” The happiest people, according to behaviorists, can move beyond that biological setpoint through practices such as yoga and gratitude meditation. In fact, many studies suggest that gratitude can bring a positive mindset.
This means that by learning to practice active gratitude, we can actually raise our “happiness set-point,” regardless of the situation.
Who else knew what brings about lasting happiness, no matter the circumstance?
The mystic Rumi suggests the answer when he says, “Work in the invisible world at least as hard as you do in the visible.” The invisible world is within you, and it’s where lasting happiness resides.
Besides a higher happiness set-point, other benefits of gratitude include:
So today, make a point to tap into your invisible world through gratitude practice. You already have everything you need. Or as Joseph Campbell cites from a Polynesian saying, “We are standing on a whale, fishing for minnows.”
What you are looking for—what we are all looking for—is as close as our invisible world of the self. Happiness is the whale right under your feet.
Love yourself, love your day, love your life!
Studies prove this exercise increases a sense of well-being by 10%. Try it and find out for yourself!
For the month of December, maintain a Gratitude Journal. Every morning, start your day with a simple gratitude meditation about 3-10 things you are grateful for both big and small. Simply jot down the little moments of grace that happen effortlessly in your life.
You will be amazed at how these small blessings cultivate a beautiful "just right" abundance of love and joy.
Make the whole month about giving thanks, not just one day.
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By Karen Sherwood
Imagine you just ate sugar, rich dairy, or (GASP!)processed foods before a yoga class. Or how about a large coffee and a muffin before a class with some deep twists? Or a cheeseburger and fries before some inversions? What effect would it have on your practice? Would your energy spike and then plummet? Make you moody? Sad? Violent? All of the above?
The modern yogi generally turns up her nose at junk foods and many of you have probably not touched a french fry since the '90s, so it’s safe to say that by now, we all know what NOT to eat.
But what are the foods that make us thrive? How much of them should we be eating? And more importantly…why?
Nourishment: Think like Patanjali
So what are the best foods to eat before we roll out those mats? All you have to do is walk down any aisle at Whole Foods Market and you'll discover it’s Disneyland for the health-conscious yogi. That said, I can’t tell you how many times I’ve seen someone fill up his shopping cart with health foods, (which are often pricey) but don’t really understand why. To put it simply, foods that keep the body light, and the mind focused are encouraged as well as foods that give us sustainable energy and balance.
A sampling of my favorites include:
Ha! Oh how I wish that were true, it’d make things so much easier at Whole foods! Though we don’t know exactly what they ate thousands of years ago in India, I’m pretty certain it wasn’t olive oil. Ayurvedic medicine is probably the closest we can get to a Patanjili-like diet.
Here are some ground rules:
Moderation: Think like Goldilocks
Looking at the 8 limbs of yoga, specifically the Yamas, or “the yoga commandments,” Mitahara suggests moderation. In the nutrition world, the word moderation leaves clients frustrated since they’re left with no image of what that’s supposed to look like. Mitahara says “not too little, not too much.”
There are some extreme eating guidelines which suggest fasting for several hours before a yoga class so that you’re practicing on an empty stomach. For most people, however, this is a bit too extreme. For the modern yogi, let’s break this down into two more exciting terms: (1) portion control, or even better, (2) common sense.
Starving yourself for 6 hours before a yoga class will most likely leave you light-headed with very low blood sugar. On the opposite extreme, eating a heavy meal right before a yoga class is probably not a good idea, either.
Let’s imagine Goldilocks was a modern healthy yogi, she’d pick the peaceful place in between: a 200-300 calorie mini-meal approximately 2 hours before a class containing a protein and a carbohydrate. If you’re taking in liquid calories, it can be consumed closer to classtime, since the gastric emptying time is much quicker. Goldilocks would also indulge sometimes so there’s nothing wrong with some dark chocolate, or a glass of great wine as long as they’re enjoyed mindfully.
Bio-individuality: Think like yourself
Here are some questions I'm often asked: Should I be eating only raw foods? What’s the deal with juicing? Is that too many carbs?
I like to always answer with a few questions of my own: Well, how do you feel when you eat raw foods? Is it realistic for your lifestyle to juice consistently? What is your activity level from day-to-day?
Just like in yoga, what’s right for one person, is not always right for the other. Just because your sister LOVES the Paleo diet doesn’t mean it’s right for you and your entire tribe.
The beauty of yoga is that every pose is endless. Every posture comes with several delicious modifications so that every yogi has the opportunity to express the pose that’s right for them. Nutrition is no different.
The idea when guiding a client through any nutrition program, is that everybody is different. In his book, Nourishing Wisdom, Mark David says it best, “If there are 6 billion people on the planet, there should be 6 billion diets.”
A person’s weight, food allergies, accessible foods, intolerances, activity level, and health concerns, are all going to be different, and need to be taken into consideration when developing a meal plan.
The good news is, yoga always gives the body a second chance, no matter what you do (or in this case eat) prior to rolling out your mat. Every practice represents a new beginning, so just by attending a yoga class, you’re already there as long as you stay committed to yourself.
Namaste from the table to the mat!
Healing, Balancing, and Opening Your Chakras with Exercises, Foods, Colors
The 7 Chakras are the energy centers in our body in which energy flows through.
Blocked energy in our 7 Chakras can often lead to illness so it's important to understand what each Chakra represents and what we can do to keep this energy flowing freely.
Here's our quick summary of the 7 Chakras:
1. Root Chakra - Represents our foundation and feeling of being grounded.
Location: Base of spine in tailbone area.
Emotional issues: Survival issues such as financial independence, money, and food.
More on Root Chakra healing
2. Sacral Chakra - Our connection and ability to accept others and new experiences.
Location: Lower abdomen, about 2 inches below the navel and 2 inches in.
Emotional issues: Sense of abundance, well-being, pleasure, sexuality.
More on Sacral Chakra healing
3. Solar Plexus Chakra - Our ability to be confident and in-control of our lives.
Location: Upper abdomen in the stomach area.
Emotional issues: Self-worth, self-confidence, self-esteem.
More on Solar Plexus Chakra healing
4. Heart Chakra - Our ability to love.
Location: Center of chest just above heart.
Emotional issues: Love, joy, inner peace.
More on Heart Chakra healing
5. Throat Chakra - Our ability to communicate.
Emotional issues: Communication, self-expression of feelings, the truth.
More on Throat Chakra healing
6. Third Eye Chakra - Our ability to focus on and see the big picture.
Location: Forehead between the eyes. (Also called the Brow Chakra)
Emotional issues: Intuition, imagination, wisdom, ability to think and make decisions.
More on Third Eye Chakra healing
7. Crown Chakra - The highest Chakra represents our ability to be fully connected spiritually.
Location: The very top of the head.
Emotional issues: Inner and outer beauty, our connection to spirituality, pure bliss.
More on Crown Chakra healing
Article prepared by MindBodyGreen
The following is InfoGraphic detailing the benefits of drinking water, it highlights the actual benefits of drinking water and dispels some of the common myths.
We're often told to drink 8 glasses of water per day, but where did this advice originate from? You'll want to check out this interesting infographic on the benefits of drinking water.
What do you think?
By Amy Jirsa
It’s finally that time of year—you know, the one that came to mind every time you smelled cinnamon, clove, nutmeg or ginger.
Ever wonder why this time of year is so closely associated with these fragrant and comforting herbs (spices, actually) and why they feature so heavily in our holiday baking?
For one, they’re extremely warming (try putting a little cinnamon or ginger on your tongue and see what happens), which is good for the body in the midst of winter.
These heating herbs bring blood to the surface of the skin, acting as a radiator of sorts, and warming the body (this is definitely why you crave a cinnamon and ginger hot chocolate in the late afternoon as the sun begins to set).
Warming herbs also tend to soothe the stomach, aid digestion, and regulate blood sugar. That’s right—that heavily spiced pumpkin pie may actually help your digestion and keep your blood sugar from spiking and crashing.
Obviously, adding these herbs and spices to desserts helps, but it’s not the ideal way to take them (unfortunately). So let’s break down a few of the most common (and seasonal) warming herbs; see if you can integrate them into a variety of foods and beverages.
Cinnamon is good for people who complain that they are always cold, no matter what the thermostat says. Cinnamon dries dampness in the body (you know—that cold-to-the-bone feeling) and stimulates circulation. It’s an excellent digestive tonic, immune booster, and blood sugar regulator.
Ginger really does it all—boosts the immune system, fights allergies, lowers cholesterol, relieves arthritis pain, stimulates digestion, fights nausea and morning sickness, and warms the body. Try drinking ginger tea, ginger hot chocolate, or adding a strong ginger infusion to your bath (this is stimulating, though, so keep the ginger bath early in the day).
Cardamom is also a member of the ginger family and has the same warming, stimulating effect. It also opens the respiratory passages and helps clear the mucus associated with a heavy chest cold.
Nutmeg is good for preventing and flatulence, treating diarrhea in children, and for breaking up chest congestion. It also has antiviral properties.
Finally, what would Thanksgiving be without garlic-scented stuffing or garlic-laced potatoes? Garlic is an incredible herb for the immune system—antibacterial and antiviral. It’s also a vasodilator, meaning that it improves circulation and keeps blood cells from clumping together. Garlic also lowers glucose metabolism in diabetics, aids heart health, kills parasites, heals wounds, and keeps vampires at bay (or so I’ve heard...).
A note about garlic: it’s totally safe. However, avoid medicinal doses if suffering from a fever in a long-term illness (cancer, AIDS, etc).
This is one time of year when the use of herbs and spices is more intuitive and culinary than usual. What does that mean? Well, it means you don’t really have to think about it; use your instincts and follow your own tastes.
If you’re craving a particular herb or spice, indulge (yes, even if that means gingerbread cookies…). No matter what the vehicle, the featured herb will benefit your body. Just be sure to use organic, whole forms of the herb when you can.
Enjoy the sugar, but especially enjoy the spice!
By Drew Canole
Cold and flu season is upon us, so we need take action NOW to build an armor of protection for our hardworking cells. Here are 10 easy things that you can do to help ensure that you won't be turning into Sneezy-Sleepy-Grumpy, and needing a Doc.
Leave a comment below with your best trick to stay healthy long term. :)
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