Eat food, not too much, mostly plants.
Michael Pollan
Per my expression in the photo above – I am very enthusiastic about this topic.
Although we live in a time and culture where schedules are often packed to the brim, having a lot going on in life does not mean any of us are ever too busy to sacrifice taking good care of ourselves by eating well.
Whether or not we eat meat, avoid dairy, or are obsessed with kale, to me this act of self-care means feeding ourselves as many whole, unprocessed, sustaining foods as possible on a daily basis.
A common misconception among non-meat eaters, and one of many concerns voiced by my Italian grandmother when I first stopped eating meat, is that plants do not provide enough protein, and so Nana was nervous I would end up under-nourished.
Those of us with similar fears may fail to recognize that plants do pack a protein punch; for some people it is quite enough to satiate and fuel the body. One does not have to rely on a heavily meat-centric diet to feel energized and balanced.
Dr. Michelle McMacken is a reliable source for plant-based nutrition information, and did research to conclude that “…protein does not make us lean and fit. Rather, excess protein is stored as fat or turned into waste. To make matters worse, most of the protein we eat is animal-based. Animal protein is a key driver of obesity, heart disease, cancer, and type 2 diabetes – the leading reasons people visit the doctor!”
So how do we keep our food choices clean, simple and sustainable for a healthy body and mind? My personal practices are relatively easy: choose whole foods [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][especially plants and veggies] to prep at home as often as humanly possible, and incorporate them into as many meals as possible on a daily basis [especially greens].
Often I work around a fairly demanding schedule, meaning protein is key to keep my energy from crashing. Based on this, and because I am invested in my health, I have figured out a routine that works well for me. As such, my week goes something like this:
Saturday or Sunday I visit my local greenmarket to purchase and prep veggies [making pitstops mid-week when necessary], and envision meals for the week to use them in. I like smoothies or savory veggies for breakfast, Buddha bowl salads for lunch [prep grains ahead of time for extra ease], and smaller veggie-based dinner bowls/soups, raw or cooked. I freeze what does not get used for later.
If my beloved veggies need to be cooked and are already washed/chopped, I quickly steam them on the stove, or sauté them with coconut oil or ghee. If and when I eat out, I choose places that offer options I trust and would make at home. There are methods to my plant-based madness.
By listening to my body over the years and incorporating a variety of vegetables, grains, nuts, seeds, and beans into my diet, I have yet to find myself craving meat-based protein. This does not have to be true for everyone, but even if one does incorporate animal products, eating a plant-heavy diet has environmental benefits like lowering seriously dangerous carbon emissions used to slaughter and transport meat.
A Harvard study looked at the effects of replacing animal protein with more plant protein [result: helps decrease the risk of death], to which Dr. McMacken responded on Instagram saying “We know that plant protein, unlike animal protein, does not increase levels of IGF1, a hormone linked to tumor cell growth. Plant protein is not packaged with heme iron, a prooxidant compound that causes oxidative stress & insulin resistance. Plant protein does not release carcinogenic compounds when cooked, such as heterocyclic amines. And plant protein is not accompanied by cholesterol or by high levels of saturated fat. Instead, plant protein comes with fiber, antioxidants, & countless beneficial phytonutrients.”
If you are curious about incorporating more plants into your diet without sacrificing protein, here are my top plant-based hacks:
- Greens. Spinach and kale are loaded with vitamins, minerals and antioxidants for a healthy heart, muscles and bones, and yes they do contain protein. #NOMaste
- Grains. Satiates appetite to regulate blood sugar levels. Quinoa, sometimes considered a seed versus an actual grain, is a healthy carb with fiber which helps support digestion.
- Beans, peas and lentils. Good for the heart and the gut, if your body can tolerate them well. All of them, especially lentils, are an excellent source of protein, healthy carbs, and fiber.
- Nuts and seeds. Rich in protein, vitamins and minerals. Hemp seeds, for example, also contain heart-healthy fats – so do chia seeds, which are a great source of fiber to boot.
- Tempeh. Contains amino acids, which are imperative for non-meat eaters, and is fermented which aids in digestion.
- Veggies in general. Top protein contenders are peas, potatoes, broccoli, brussels sprouts, artichokes, asparagus, mushrooms, and corn.
- Clean protein powder. Usually derived from pea, hemp, or brown rice – read ingredient labels to avoid added sweeteners. I love Manitoba Harvest, or Sun Warrior, Nutiva, Vega.
- Nutritional yeast. Found in powder or flake form and high in B vitamins – essential for those who are not absorbing B vitamins from meat.
I love this article by Kris Carr, who breaks down plant protein sources and makes it easy to understand.
Still seeking some inspiration? Follow me on Instagram for ideas, including my project with Paige @goddessbrunch for delicious, simple, whole food concoctions.
Most importantly – we can all continue learning how to listen to our bodies. Our body is wise, it cares about our wellbeing, and it knows what is best for our unique system.
What do you do for plant-based protein, or how would you like to incorporate more plants into a protein-heavy diet?
Please feel free to comment or ask questions on the blog – we can learn so much simply by sharing and being there for each other along the way.
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Photo: Renee Choi.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
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