Archives for July 2012

A few words of Motivation

I got through a tough run today by concentrating on this little sentence:

It’s not

“If you think you can”

But rather

“If you think, you can”

But, How Do You Get Your Protein???

This quip is sooo true.  I have been eating a vegan (or near vegan) diet for a few months now.  I don’t talk about it, or make a big deal about what I am or am not eating, but occasionally someone will notice that I am not eating meat and they’ll say,

“But how do you get your protein???”   So I’d like to share some information with you about protein.

First off – How Much Protein Do I Need?

The US Dietary Reference Intake (DRI) for protein is 0.8 grams of protein per kilogram of body weight.  To determine your weight in kilograms   Divide your weight in pounds and divide by 2.2 — For example:

130 pounds = 59 kg, daily requirement = 49 x .8 = 47 grams of protein

150 pounds = 68 kg, daily requirement = 68 x .8 = 55 grams of protein

200 pounds = 91 kg, daily requirement = 91 x .8 = 73 grams of protein

Another way to look at this is approximately 10-15% of our total calories should be protein – that’s it!

Next – How Do I Get Protein in my Diet?

We don’t actually consume protein.  Protein is made up of amino acids.  There are 21 amino acids.  Our bodies can synthesize 12 of these, but 9 can only be gotten through food and are therefore known as essential amino acids.  These essential amino acids are:

histidine,  isoleucine,  leucine, lysine, methionine, phenylalanine, valine, tryptophan and threonine,

How Do I Get Enough Protein if I Don’t Eat Meat or Dairy?

We have been led to believe that we only get our protein from meat products — beef, chicken, milk and eggs.  That simply is not true.  All plant based foods contain varying quantities of  amino acids, the building blocks of protein.  Meat sources (beef, chicken, fish, dairy) are said to be “complete” proteins, meaning they provide all 9 amino acids.  However there are also non-meat complete proteins as well, namely soy and quinoa (keen-wa).

However, eating a variety of plant-based foods provides all the essential amino acids our body needs.  It is not necessary to consume them all together (as originally thought).  Nor is it necessary to eat complementary proteins all in one meal.  Our bodies store up the amino acids and call on them as needed to build proteins.

Excellent Plant Based Protein Sources:

Seeds and Nuts

Pumpkin Seeds, Roasted Almonds, Pistachio Nuts, and Cashews

Legumes

Lentil Beans, Navy Beans, Black Eyed Peas, Soybeans and Peas

Vegetables

Broccoli, Brussels sprouts, Spinach

Fruits

Avocado, Dates, Guava, Passion Fruit, Pomegranate

Grains           

Quinoa, Whole Wheat Pasta, Brown Rice, Oats

For more information on our bodies protein needs,  and eating a plant-based diet, check out No Meat Athlete

 

Summer Salad with Tofu

I made a wonderful dinner tonight using a variety of cooked and raw vegetables and tofu.  It was delicious, nutritious and very satisfying!

First I sautéed 1/2 a sweet onion in some olive oil.

I added 1/3 of a brick of tofu (cut into cubes) to the onions and olive oil and simmered on low.

Once the onions started to turn translucent I added some balsamic vinegar to the onions and tofu and continued to let it simmer.

For the salad, I started with some green leaf lettuce

I added 1/3 a bulb of fennel sliced very thin

1/2 a red pepper, sliced

5-6 asparagus spears, steamed and cut into 1″ pieces

4 artichoke hearts arranged around the side of the plate

4 roasted Brussels sprouts, cut in half (for an amazing recipe see my earlier post). also arranged around the side of the plate

Lastly I poured the sautéed tofu and onions over the salad.  The oil and vinegar drizzled on top making a delicious dressing

This is a wonderful summertime meal!

You…Yes You….Get Up, Sitting is Killing You!

You’ve probably seen/read/heard the recent news stories about the dangers of sitting.  You know, being sedentary is as dangerous as smoking and that sort of thing.

Here is an info-graphic that I saw on a fellow blogger, Brett Day’s site, No Time to Weight.  It puts things into perspective.  I for one, am going to heed the warning!

 

 

 

You…Yes You….Get Up, Sitting is Killing You!.

Get Ready to Run 10!

The Newburyport Yankee Homecoming 10 Miler is coming up at the end of July.  Since it’s 2 1/2 weeks out, and I’ve already gotten my running up to 6 miles, I thought I’d give it a try.  I contacted my running partner and she said, yeah sure!  We figured we’d run a 7 mile training run this week, 8-9 next and then run the 10 miler as a “run” not a “race” .  Probably not the best way to train for 10 miles, but we’ll give it a try

So yesterday we ran 7 — It was HOT.  We went out at 8am and it was already into the 80s and humid.  We ran a nice route all around Newcastle, along the river, passed the Coast Guard Station, past the Wentworth Hotel and Marina and back into Portsmouth.  A beautiful route!