How much protein should I eat?

When I tell people I'm pretty much vegetarian (technically I still do eat seafood about 2x's per week, so I can be defined as pescatarian) they always ask me "Well how do you get your protein?" There are many misconceptions about how much protein you should consume as well as protein sources. So let's discuss!

First off, protein is a macronutrient composed of building blocks called amino acids, which link together to form protein chains in different combinations. Our bodies do not use protein per se, it uses amino acids to perform many different functions in the body. To name a few, they maintain and foster the growth of our cells, make antibodies and hormones, and help regulate our fluid and electrolyte balance. There are roughly 23 amino acids and of those, eight are found outside our bodies and must be obtained from our food. When a food contains all eight amino acids - known as the essential amino acids - it's considered a complete protein.

Now once we eat this protein, the amino acid chains need to be broken down so we can reconstruct their order in a specific way for our bodies. I think a big misconception is that when we eat a big hunk of steak, it instantly turns into muscle in our bodies. But think about it, how does a cow, the source of those big protein steaks, build muscle when it naturally only eats grass? The cow builds its large muscles from the amino acids in the grass it is eating!! In fact, many of the largest, most muscular animals on earth are vegetarians - gorillas, wild horses, hippos, and rhinos. If that's not solid proof that plant-based foods can source you with enough protein to thrive, then I don't know what is!

Another question I would like to briefly address is how much protein should we be eating? Over the past decade or so, a number of high-protein, low-carb diets have become increasing popular. We've heard from the media as well as the government that we should be eating lots of dairy and meat (both high in protein) to stay trim and healthy. But remember, it's the dairy and meat industries as well as the government that are paying for, and of course, benefiting from all of the hype! The China Study by T. Colin Campbell and Forks Over Knives by Caldwell Esselstyn are both excellent resources to read (Forks Over Knives was also made into a documentary!) if you're interested in really understanding the scary effects of a high animal protein diet. But in short, the numerous studies and experiments conducted by both of these doctors found that cultures who consumed around 10% or less of their diets from protein were the healthiest, especially if the protein was plant-based. The results also linked high animal-based protein diets* with Cancer, Heart Disease, High Blood Pressure, Autoimmune Diseases, Diabetes, Alzheimer's, Dementia, Eye Diseases, Obesity, Kidney Stones and Osteoporosis. There have been ZERO studies linking plant-based protein to ANY of the above diseases. And from personal experience, I've never felt better or have been as toned as I am now since cutting out animal protein and limiting dairy to just a few times per month.
(*Animal-based foods include all animal meat, dairy products and eggs)

So what are some great plant-based protein foods that contain the essential amino acids our bodies need to perform at its finest?

*All Nuts and Seeds (Ground Flax Seed, Chia Seeds, Walnuts, Almonds, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, Pine Nuts)
*Whole Grains (Quinoa, Millet, Brown Rice, Forbidden Rice, Wild Rice, Oatmeal, Amaranth)
*Lentils
*Beans (Black, Cannellini, Kidney)
*Tempeh
*Non-Dairy Milk (Almond and Rice are the best choices)
*Broccoli, Brussels Sprouts, Alfalfa Sprouts, Cabbage, Mushrooms, Cauliflower, Asparagus, Arugula, Collard Greens, Romaine Lettuce, Avocado, Sweet Potato, Kale and Spinach to name a few!
*Chlorella, Spirulina and Hemp are great supplements to take orally or add to your smoothies if you feel like you need more protein!

The best part is, all of these yummy foods also have a plethora of disease-fighting vitamins, minerals (including calcium), fiber and antioxidants that will keep our body looking and feeling its best!


A fun fact you can share with those that are doubtful...Broccoli has approximately 11 grams of protein per 100 calories while steak only has approximately 8 grams!! 

One final note - these essential amino acid chains wear out and do need to be replaced each and every day.  But the amazing part is our bodies are so smart that they automatically store and arrange the amino acid chains in the correct order to function optimally. In other words, we don't have to worry about properly combining different proteins at each meal. As long as we have a diet rich in a wide variety of foods from the above plant groups, we will receive the essential eight essential amino acids in abundance and our bodies will handle the rest!


Happy Eating! :)

What Triggers Fat Storage?

I've struggled for many, many years on understanding how to eat! Should I eat more protein? Low carb? One large meal or small meals throughout the day? There is so much conflicting information out there that it seems hopeless. For the past two+ years, I've been following a way of eating that makes me feel and look my best (thanks to Kimberly Snyder!) but I still yearn to understand what is going on internally when you consume foods/drinks! I truly believe that KNOWLEDGE IS POWER!  I've learned that eating should not be seen as an activity, but instead, a way of fueling our bodies. No one (that I have ever met) wants to be sick, have cancer, be overweight/obese, so why consume foods that lead us to that state of DIS-EASE? I know that if I educate myself on what happens internally when I eat processed foods or high fructose corn syrup, then there's a better chance that I'm going to think twice before I put it into my body. So let's learn!

Currently, I am reading "Why We Get Fat And What To Do About It" by Gary Taubes. He broke down the intricate process of what happens internally when we eat "bad" carbohydrates. (Refined Flour and Sugar ie cookies, cake, cereal, ice cream, soda, fruit juices, potato chips, fried foods, white bread/rice, pizza, pasta, etc) This information is so important for us to understand so that we can break the process of poor eating habits NOW and prevent obesity/disease/cancer in the future.

First things first, we unfortunately don't have control over our particularly body type. Some of us are more prone to put on weight and that's just the way it is. But that doesn't mean we have to be overweight or obese, it just means that we have to pay extra attention to what kinds of food we consume - especially carbohydrates! Bad Carbs, like I listed above, are digested quickly and flood the bloodstream with glucose. Your blood sugar spikes and insulin levels elevate! The Good Carbs (leafy green veggies, fruits, sweet potatoes, beans and grains like quinoa or millet), on the other hand, are bound with indigestible fiber and take much longer to enter our bloodstream and be digested. So what does this mean?

Even before we actually start putting food into our body, our minds start the process of insulin secretion just by thinking about eating. (Crazy, huh!?) The insulin signals the fat cells to shut down the release of fatty acids and take up more fatty acids from the circulation. Then you start getting hungry/hungrier and finally begin eating. More insulin is secreted and as the carbs are digested and enter the circulation as glucose, your blood sugar levels start to rise and even MORE insulin is secreted. Fat from the diet is stored in the fat cells as are some of the carbs that are converted into fat in the liver. The fat cells get fatter and so do you. The fat remains in the fat cells until the insulin level drops. Whew! That's an intense process, but something that our body does time and time again. However, when we eat good carbs, not as much insulin is secreted and we are able to mobilize the fat and use it for fuel versus store it in the fat cells keeping us lean!

So in short, if you want to stay trim and healthy you need to avoid the "Bad" carbs and stock up on the "Good" carbs! What I've noticed is when I avoid foods containing refined flour and sugar, my cravings for those unhealthy foods diminish. When I eat the "Good" carbs, I am more satisfied, plus I look and physically/mentally feel my best! I challenge you to try the same as nothing resonates more than personal experience! Happy eating! :)