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How to Get More Protein in a Vegetarian/Vegan Diet
Whether you’re following a vegetarian or vegan diet, or simply want to eat less meat, getting enough protein is probably one of the main concerns for you. This nutrient helps grow and maintain muscle mass, speed up post-workout recovery, and keep your skin and hair strong and healthy. The truth is, maintaining proper daily protein intake is not as hard as most people think. According to the US Department of Agriculture (USDA), most adult women should eat approximately 46 grams of protein a day, while most adult men should eat between 56 and 70 grams. It means that you can easily get the right amount from plant-based protein sources. But of course, this number will also largely depend on your weight, age, and activity level. Let’s take a look at the best ways to get more protein in a vegetarian or vegan diet and some tasty recipes you can prepare with plant-based protein products. Top 6 Best Plant-Based Protein Sources Here are some of the best vegan and vegetarian protein-rich sources you can include in your meatless diet to ensure your body gets what it needs. Legumes All beans, peas, lentils, and peanuts are an excellent source of protein every vegan or vegetarian should try including in their diet plan. And the best thing is, they’re affordable and can be a base for many delicious dishes. “Beans and legumes of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working on getting adequate protein on a plant-based diet and also to reduce your grocery budget. The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even reducing cholesterol and body weight. Along with fiber, beans are rich in protein, a macronutrient that can often be found lacking in the diet of those seeking to save money at the grocery store. Beans are known for their protein content, but eating them along with rice is the best way to get in all 9 essential amino acids. There are twenty amino acids, nine of which are essential, meaning they must be obtained through the diet.” Trista Best, Registered Dietitian at Balance One Supplements Quinoa If you’re looking for a protein powerhouse, here it is. Quinoa is full of whole grains and all the essential amino acids. Along with quinoa, you might also want to consider whole-grain bread, brown rice, and barley. “The best vegan source of protein is quinoa. It contains all of the nine essential amino acids, making it a complete protein. 1 cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It is a pseudocereal, which is used in replacement of cereal grains, but unlike other cereals, it provides high quality and quantity of protein.” Hiba Batool, Qualified Nutritionist at Marham Tofu and Soya Let’s put it this way: you’ll never get bored with soy protein. It’s a very versatile ingredient that can add a kick to your favourite dish. For example, you can add tofu to a veggie stir-fry, salads, or simply cook and eat it on its own. Soya beans themselves can be eaten alone or turned into soy milk, miso or tempeh. Per 100g, soya beans contain around 15g of protein. “I've been a vegetarian for most of my life and being an athlete as well, and I know the importance of getting enough protein to make sure you are fueled and recovered when living an active lifestyle. My favorite vegetarian protein sources are tofu and tempeh. These are both staples in my diet that I use in a large number of different dishes and recipes. There is just so much you can cook up with both of them, alongside different ways to season and spice them, that I never seem to get sick of these two. They aren't the only two protein sources I use, but I would say they are the most prevalent as well as my favorite.” Christine Wang, Founder of The Ski Girl Protein Powder If you maintain high physical activity levels, you might require more protein in your daily diet. And if you’re vegan or vegetarian, it might be a bit challenging to get enough of it from plant-based foods. This is when protein powder comes in very handy. It’s easy to include in your morning smoothie, post-workout protein shake or simply any other dish or drink. “Supplements can increase the ease and convenience of getting in enough protein, especially if you're short on time. A vegan protein supplement can also be a delicious way to make your meals and snacks higher in protein, for example, protein pancakes, smoothie bowls and overnight oats.” Valentina Duong, Registered Dietitian, Nutritionist & Powerlifter, The Strength Dietitian If you’re vegetarian, you might also consider Gelpro Advanced Marine Collagen that is sourced exclusively from wild caught-cod skin and contains about 95% of protein. Nuts and Seeds Apart from being a healthy and handy snack, different nuts and seeds are also a great protein source. Almonds, cashews, flaxseeds, and chia seeds are particularly rich in protein and widely used among the vegan and vegetarian communities. For instance, 30 grams of almonds will provide you with six grams of protein, and two tablespoons of peanut butter - with 8 grams of protein. Chia seeds are also a complete source of protein that contains 2 g of protein per tablespoon. However, you should remember that nuts and seeds are also high in fat, so avoid making them your primary source of protein. They work best as an occasional or post-workout snack. Hemp Protein “Adding hemp protein to your diet is a sustainable way to get your daily protein requirements from a vegan source. Hemp is a complete protein, containing edestin and all nine essential amino acids. This makes it unique among vegan protein sources. One serving of hemp protein contains 22 grams of protein, 8 grams of dietary fibre, omega 3s and 6, and 72% of our daily iron intake. Hemp also contains many other essential vitamins and minerals, including potassium, copper, zinc, vitamin B6, and phosphorus. It is truly an amazing supplement for a vegan or vegetarian diet.” Natalie Boland, Earthli How to Maintain a Healthy Vegan and Vegetarian Diet? If you want to benefit from your plant-based lifestyle, here are a few useful tips to help you maintain a healthy vegan or vegetarian diet. Tip #1: Prep “Try prepping all or part of your meals/snacks in advance. For example, take an hour when you have a day off and chop veggies, cook some quinoa in lentils. This makes it a lot easier to throw meals together throughout the rest of the week. Don't be afraid to use canned beans and veggies; this can make for quick prep of nutrient-dense meals.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace and Nutrition Tip #2: Keep Track “Keep track of what you eat, so you get enough protein. Especially on a vegan diet, you should be getting close to 1g of protein for every gram of body weight that you weigh or want to weigh. Otherwise, your 'healthy choice' of being a vegan isn't as healthy as you thought! That would be 150g if you weigh, or your weight loss goal is 150lbs.” Paul Claybrook, MS, MBA, CN, Certified Nutritionist at Super Duper Nutrition Tip #3: Plan “Planning is key. This means shopping for foods and planning meals to mix a variety of protein foods in your daily meals and snacks. A good variety of different foods and different food groups means you will also get lots of vitamins and minerals needed for health.” Melissa Morris, Certified Nutritionist, QuickQuote Tasty Vegan Recipes to Increase Daily Protein Intake Here is an excellent recipe from Megan Swan, wellness and mindset coach, for a vegan Spanish Tortilla made from chickpea flour. Vegan Spanish Tortilla Ingredients 3 potatoes 2/3 onion 1 clove garlic 3/4 cup chickpea flour 1/2 cup of water 1/3 cup of beer 1 teaspoon of paprika 2 tablespoons of olive oil 2 teaspoons of sea salt Preparation Cut the potatoes in thin slices, and soak them in water for 5 minutes. Drain the water and season them with 1/2 the salt and paprika. Finely chop the onion and garlic. Heat the oil on medium until hot. Fry the potatoes, onions and garlic until the onions are transparent. In a blender or food processor combine the beer, chickpea flour, water and more salt. Combine until you have a homogenous mixture. Add this mix to the frying pan and cover. Wait for approximately 15 minutes on medium to low heat. Test the tortilla with a knife to ensure it is ready before removing from the pan. Serve and enjoy with your favourite salsa or a mixture of fresh tomatoes, olive oil and herbs. And here’s another incredibly delicious and easy recipe from Beth Shaw, founder and CEO of YogaFit. Spicy Hummus Wrap Ingredients 1/3 cup hummus 2 large chard leaves 1/4 teaspoon cayenne pepper 1/3 cup alfalfa sprouts 1/2 cup shredded white cabbage 2 Persian cucumbers (chopped) 1/3 avocado (cubed 1 jalapeno (finely chopped) Preparation Divide hummus between the chard leaves and gently spread. Sprinkle cayenne pepper onto the hummus. Layer alfalfa sprouts, cabbage, cucumbers, avocado, and jalapeno onto the leaves. Wrap and enjoy!
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Setting New Year's Resolutions? Your Healthy Eating & Exercise Plan
Setting New Year’s fitness resolutions might be pretty stressful, especially when you think they’re hard to achieve. However, staying healthy and fit is possible as long as you set up realistic goals and approach them properly. Eating and exercising can complement each other if you combine them to reach the desired results. Moreover, maintaining a balanced diet and active lifestyle can positively affect both your physical and mental health as well as help you accomplish your resolutions with ease. Here are a few tips on creating and sticking to a healthy eating and exercise plan without making any sacrifices. “The best type of diet and exercise plan is one you can keep on, meaning it is broken up into achievable goals that keep you motivated. For example, if you say you want to lose 20 lbs, that seems daunting. If, however, you say you want to eat 150 fewer calories a day, that is easy. It is the equivalent of cutting out 3 cookies or a helping of potato chips or substituting tea with lemon for a grande latte. The calories add up though to 1050 a week. That is about a pound and a half a month, especially when combined with exercise. After a few months, you will notice the weight loss and the enthusiasm will keep you going. By the end of the year, you will have reached your goal.” Robert Herbst, Powerlifting Champion Top 7 Tips to Stick to a Healthy Eating Plan There are so many opinions, facts, researches, and tips out there that it might be hard to figure out what would work best for you when it comes to food. The thing is, there’s no magic one-fits-all healthy eating plan. Your daily diet will depend on your body, health, activity levels, and of course, food preferences. We gathered some useful tips for you to take into consideration when planning your eating routine. Eat What You Love Life is all about enjoying it and doing what you love. The same is about food. If you hate kale, but your favourite influencer is saying everyone should eat, just don’t. We’re sure there are plenty of healthy foods out there you love eating and can try including into your diet more. Often, it’s not about what you eat but how much you eat. So, if you have a craving for that tasty and fatty burger or a piece of cake, eat it. Just make sure you don’t eat five of them. Once you find the perfect balance in your daily calorie intake, you’ll see that you don’t have to sacrifice your favourite “guilty” foods to stay on the right track and achieve your goals. Monitor Your Water Intake Water is a crucial part of your fitness journey. Staying hydrated helps you think more clearly, perform better, and make sure your body has what it needs to function properly. Keeping track of your water intake can be one of the best habits you can acquire this year. And if you want to achieve even better results, try substituting sugary drinks such as store-bought juices and pop with plain water. Once you get used to it, you’ll be amazed at how much better you feel on a day-to-day basis, and your body will definitely be thankful for that. Avoid Processed and Packed Foods You’ve probably heard this a hundred times, but we’ll remind you just one more time. Processed foods can be packed with unhealthy fats, sugars, sodium, preservatives, and many other hard-to-pronounce things you ideally don’t want to put inside your stomach. Of course, your lifestyle might require you to buy packed goods from the store once in a while. Yet, preparing your meals at home and being in control of the quality of food you consume will help you develop healthier eating habits sooner. Plus, you don’t need to be a Michelin star restaurant chef to cook tasty dishes. The simpler the recipe, the more likely your body is to benefit from it. Snack Healthily We all know that snacking is more of a craving than a hungry call from our organism. And it might be hard to get rid of this habit completely. So, instead of forcing yourself to stop snacking, try switching to healthier options and ideally making them by yourself. There are plenty of healthy snacks you can prepare in a few minutes, including hummus, protein bars, sugar-free candies, you name it. And it can be even more efficient if you prep a whole bunch of them at once to save yourself time during the workweek. Once you stop consuming pre-packed snacks, it’ll be much easier to maintain a healthy weight. Control Your Portions We’re what we eat. And how much you need to eat also depends on how much energy you spend during the day. If you’re a hardcore fitness enthusiast who works out a few hours per day, seven times per week, a 1,200-calorie diet won’t provide you with enough energy to sustain your lifestyle. However, if you have moderate physical activity, a 1,200-1,500-calorie diet should help you lose weight safely and without making your body starve. “You don’t have to weigh and measure every morsel of food, but you want to be aware of how much you are eating. For example, when pouring cereal, many people pour 3 cups into a bowl instead of the recommended 1 cup. And, eat mindfully and pay attention to hunger levels.” Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim & Adjunct Professor of Nutrition at NYU Learn to listen to your body and stop eating once you feel full. Also, keep in mind that sometimes you might feel thirsty and not hungry. It’s your body, and no one knows how to understand its signals better than you. Consider Supplements “Supplements are a great way to help and maintain a healthy lifestyle, especially if you exclude certain foods from your diet. It is essential for the many vegetarians, vegans, and others with limited diets to ensure they use supplements to maintain a fully rounded diet full of all the essential nutrients.” Beth Shaw, Founder & CEO of YogaFit At Gelpro Australia, we offer a wide range of gelatin and collagen protein online. Our product range includes premium protein powder of the highest quality as well as pure collagen powder. They can help you add more nutrients to your regular dishes as well as prepare tasty pre-workout and post-workout meals and drinks. Invest in Really Good Seasonings “My best tip to help you eat healthily and not sacrifice taste is to invest in really good seasonings. Make sure they don’t have a bunch of fillers and read the reviews, so you know what you’re actually getting. Some seasonings are great to add to veggies for an extra taste. Nutritional yeast is a flavorful addition to any pantry and has some research behind it, showing that it can lower cholesterol and protect the body from free radical damage.” Jeff Parke, Owner of Top Fitness Magazine How to Maintain a Consistent Workout Routine? We all have different fitness aspirations, and sometimes it might be pretty daunting to fulfil them all. Yet, it’s not impossible if you approach your workout goals with the right mindset. Here are a few useful tips to keep in mind. Start Small “The best exercise plan is one that you actually do. So start small, keep it simple. If you're having a hard time fitting in a workout, start by doing something that literally only takes 5 minutes a day. This could be a short walk, a few weightless squats, some push-ups, and sit-ups, or anything else that you want to try that gets your body moving. Once you've done that for a week or two, you've established a new habit. And now it's time to increase a little bit to 10 minutes, 15 minutes, and so on. The mistake most people make is trying to do too much at the beginning, so they get frustrated and just give up. That's especially true of New Year's resolutions, where people get really excited at the beginning of the year but usually just revert to the status quo. It's better to do something simple that you'll actually keep doing than to take on a big challenge and then give up.” Ben Tanner, Physician Assistant at Fasting Well Combine Your Exercise and Diet Plans If you want to see the results of your fitness efforts, both working out and eating properly will play a huge role in achieving your goals. A Healthy and nutrient-dense diet will help you maximize your physical performance and see positive results sooner. Plus, proper nutrition and exercising will help you maintain a healthy weight and improve your daily life quality. According to the 2013 Stanford study, people who start exercising and introduce dietary changes at the same time are more likely to get better results as compared to those who start with either dietary change or workout individually. Base It on Your Schedule “Do you have flexitime kind of work? If you're a morning person, you could warm up and sweat after waking up. If you prefer a chill morning and would like to have a short bike ride, stroll or jog, why not. If you need to work at a specific time in the early time of the day, you could schedule it in the late afternoon or evening. Remember to put workout sessions during times that you don't really have work; this is to be guilt-free! If you're not a hardcore, try stretching activities every before and after shifts, then move to more challenging drills on the weekend. You could download workout apps where you could modify based on your needs, level, and availability.” Owen Drury, Remote Digital Editor at ODDigital Enjoy It “The best exercise plan is also one that you will enjoy! Don't step in the gym if you hate it. Go kayaking, meet friends to play volleyball, or take a dance class. Sticking to a strict program that is not personalized to your preferences and goals will not be sustainable. The best exercise plan is different for everyone.”Ashley Estanislao, Exercise Physiologist & Physical Therapist at The Movement Celebration You don’t have to do CrossFit every day or count every single calorie to stay fit. As long as you are moving and providing your body with some physical activity, you’re already on the right track. There are so many activities you can choose from to stay active, so don’t burden yourself with only gym workouts. The Takeaway New Year’s resolutions shouldn’t make you feel scared, guilty, or stressed. It’s your life, after all. And you’re the one setting up your goals. So, if you don’t want to burn out too fast and lose enthusiasm, make sure your plans and aspirations are realistic enough to accomplish. It takes time to establish and polish your healthy eating habits and a regular exercise plan. Yet, introducing changes one step at a time will help you move towards your end goal steadily and monitor your progress correctly. A few little changes to your daily lifestyle might have a tremendous impact on your health, fitness, and weight loss goals. So, remember that even small things matter. Once you start focusing on the journey and enjoying it, you'll find it much easier to successfully stick to your healthy eating and exercise plan and achieve your New Year's resolutions.
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How to Keep Your Healthy Eating Habits During the Holidays
Holidays are a beautiful time of the year we’re all waiting for, and at the same time, most of us are low-key afraid of it. With the amount of delicious food and drinks, it might be challenging to stay on top of your healthy daily routine. However, you can still enjoy the holiday season and all the tasty dishes without feeling guilty. Here are a few tips on how to maintain your healthy eating habits during the holidays while living your life to the fullest. 13 Ways to Eat Healthy During the Holidays As impossible as it might seem, staying healthy and not overeating during the holiday season is possible if you focus on the right things. Here’s how you can do that. “A few tricks I recommend for staying healthy through the holidays are: Keep regular meal times. It can be easy to snack mindlessly throughout the day or eliminate meals altogether. Both of these things can actually lead to overconsumption and weight gain. Stay hydrated. This helps us be more aware of true hunger/fullness cues. Sometimes we may mistake thirst for hunger. If you don't love it, leave it. Only choose the holiday goodies that are the best. Likely there is a lot of good stuff around and no reason to commit to something that isn't your favorite.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace & Nutrition Focus on Your Family and Friends, Not Food Usually, holidays are all about presents and food, a lot of food. But what if you tried to think of holidays as the best time to cherish the relationship with your nearest and dearest instead of thinking about food all the time? Even if this year you’re spending time with your family over a Zoom call, make the most out of it. Once you manage to switch your focus from food to activities, you’ll notice that it’s much easier to follow healthy habits and feel good about it. At the end of the day, food isn’t running away, and you can eat a pudding any other time, not only on Christmas Eve. Try Prepping Your Meals “One of the best ways you can maintain your healthy eating habits and stay on track during the holidays is to meal prep. When you set aside a couple of hours each week dedicated to planning and packaging your meals for the week, it takes all the guesswork out of your calories and meals later. Having portioned, healthy meals readily available makes it easy to grab and go, making you less tempted to drive through the fast-food lane once those hunger pains come on.” Natasha Funderburk, NASM-Certified Personal Trainer, Nutrition Coach, ACE-Behavior Change Specialist Make Smart Shopping Decisions If you’re the one responsible for the holiday shopping, take advantage of it. Try to buy healthy products and avoid processed foods as much as possible. Also, do not buy more products than you need. The more leftovers you have, the more likely you’re to binge eat during the holidays. It’s also a good idea to think through what you’re going to cook and shop accordingly. If you go to the grocery store without a clear idea of what you’re going to prepare, you might end up with much more food, which means more calories and a bigger bill. Power-up With Protein “Protein is a party girl's best friend. Protein-rich foods like shrimp, salmon, poultry, eggs, low-fat dairy, and beans help to keep you satisfied between meals and feeling fuller longer. A bonus boon for seafood? This high-protein choice is also rich in heart-healthy omega-3s DHA and EPA.” Rima Kleiner, MS, RD, of Dish on Fish And if you’re short on time, you can always take advantage of a protein shake or smoothie. At Gelpro Australia, we offer a wide range of premium protein products to help you get through the holiday season without giving up your healthy routine. Don’t Pause Your Workout Schedule Of course, holidays are for relaxing. However, if you try to treat holidays like any other time of the year, it’ll be much easier for you to do what you regularly do. Whether it’s hitting the gym, quickly working out from home, or simply going for a walk, do not stop doing these things. Since holidays are full of fattier, more sugary, and caloric foods, moving as much as possible can help you maintain a healthy weight and speed up your metabolism. So, if you’re hesitating between eating another snack or playing Twister, always choose the latter. Avoid Unhealthy Foods “Here are my strategies that clients have found really effective for keeping healthy eating habits: Make unhealthy food inaccessible in the house. Willpower is a volatile thing, and it’s much more effective to change your environment. Ask family members or housemates to keep unhealthy food hidden. Out of sight is out of mind. Keep a habit tracker for days you didn’t snack. Recording your habits reduces the likely hood of you breaking the habit as you don’t want to ruin your progress. If you end up eating unhealthy food, make a healthy food choice as soon as possible. It’s really easy to spiral out of control, and the best way to combat this is to get back on the horse as soon as possible.” Oliver Bashforth, Head Coach at Blackridge Fitness Don’t Feel Guilty About What You Eat One of the most important things to remember during this holiday season is to enjoy it. Enjoy people around you, enjoy the food you eat and enjoy all the activities you do. And if you eat five cookies more than you planned, don’t get upset about it and focus more on the joy you experience when devouring them. “Food is designed to be pleasurable. So once we begin to notice how pleasurable healthy food choices are, we can substitute them for more and more unhealthy food choices, creating new pleasurable good habits that don’t leave harmful effects on our bodies as junk food does. Over time, new neural pathways are formed because of the neuroplasticity of our brains. So the new delightful habits of eating fresh fruit instead of cake become more deeply satisfying. Especially since the pleasure is not accompanied by any negative repercussions.” Bracha Goetz, Harvard-Educated Wellness Expert & Author of 39 BooksOf course, overeating isn’t good for you, but stressing over it is even worse. So, try to keep a cool head and do your best to maintain your healthy eating habits. Food is fuel for your body, so treat it with respect. Once you start perceiving food with delight and not guilt, it’ll be easier to sustain a healthy life balance. Avoid Labeling Foods as Good or Bad “This is a sure way to take the joy out of your holidays. If you have a few favorite holiday treats that you love allow yourself to enjoy them. You do not have to eat everything that is offered to you. Decide which foods you want to try and which ones you do not. There will be plenty of goodies everywhere you go. Be selective about which ones you want. You will enjoy the ones you decide to try even more when you do not force yourself to sample everything that is available.” Kerry Heath, LPC-S, NCC, CEDS-S & Writer at Choosing Therapy Lighten up Your Dishes Christmas staples are a must for most people to enjoy the holiday season to the fullest. However, if you want to take care of your body while still feeling festive, there are quite a few recipes you can find online to make your holiday dishes both tasty and healthy. If you have a chance, try to choose lighter, less caloric products for your Christmas dinner. With the number of products out there, it shouldn’t be hard to substitute some of the heavier ones with their low-fat counterparts. Or you can experiment and switch up your traditional dishes with some interesting modifications. Consider Intermittent Fasting “To combat the negative effects of indulging during holiday meals, I recommend fasting intermittently. There are three different methods to achieve fasting. The first method is to consume a shake for breakfast and lunch, followed by a sensible dinner in the evening. Healthy smoothies will significantly curb your consumption, placing you on a more liquid diet yet still satisfying your nutrients levels. Following the smoothies with a dinner that you enjoy made from whole, healthy food, not processed foods. Option two is to follow the 6-hour rule, which allows you to consume food for over 6 hours. For example, eating your first meal at noon, followed by dinner at 6 pm and no other meals until the next day at noon. This method gives your body an 18-hour window of rest from processing food and using its energy ondigestion. The last method is to juice cleanse or fast for 24 hours. This approach is for a more advanced candidate but will provide so many benefits of improved energy levels as well as hormone balancing and support. During holiday times, try fasting on odd days when you are not meeting with friends or family. It will help to reset your system after the days of overindulging.” Dr. Livingood, Owner & CEO of Dr. Livingood/ Livingood Daily Takeaway Maintaining your healthy eating and lifestyle habits might be a bit harder during the holidays. Yet, it doesn’t mean you cannot do it. If you try your best to sustain your physical and mental health by following the tips we mentioned in this article, you’ll be less likely to fall into the trap of holiday overeating. Remember that it’s your life, your diet, and your decisions. Do what you believe is best for you, listen to your body, and enjoy the good times with your family and friends.
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The Best Way to Get Protein on Keto
Protein consumption is one of the highly-debated topics among nutrition experts and the ketogenic community. You’re probably well-aware that restricting carbohydrates is one of the key concepts of a low carb keto diet, but what about proteins? If you try to follow a standard ketogenic diet, you’re most likely to encounter that it recommends moderate protein intake because too much protein might get you out of ketosis. In reality, it’s not true, and this guideline is a very common myth a lot of people new to keto fall for. Protein is one of the most vital macronutrients you can get from food. But how much protein is too little or too much if you choose to follow a keto lifestyle? Here’s our guide on how to get sufficient protein while on a keto diet and why it’s so critical for achieving your health and fitness goals. How Much Protein Should You Eat on Keto? Before we dig deeper into how much protein you should consume while following a keto diet, remember that everyone is different, and there’s no one-fits-all rule. The amount of protein you should eat will depend on your unique body type, activity level, and fitness goals. For example, if your weight is 75 kg, multiply this number by 1.3 to know an approximate minimum amount of protein you need to eat per day (75 x 1.3 = 97.5 grams.) To find out what your approximate maximum protein intake per day should be, multiply the same number by 2.2 (75 x 2.2 = 165 grams.) Now, you know that your approximate ideal amount of protein intake should be between 97.5 - 165 grams per day. If you’re only starting your keto journey, usually, you’d want to aim at getting 25% of your calories from protein. But again, note that if you have an active lifestyle and workout regularly, you might need to eat up to 2.2 grams of protein per kilogram of body weight (or 1 g per pound.) If you want to get the most out of your keto diet, calculate your daily protein intake first, and only then fat and carbs. “Your correct macronutrient distribution should be individualized so that you actually stay in ketosis. It’s best to see a registered dietitian to determine the best keto macronutrient ratios for you.” Amanda A. Kostro Miller, RD, LDN, member of the Advisory Board for Fitter Living Is Too Much Protein Bad for a Keto Diet? You have probably heard one of the most widespread beliefs among keto-ers that too much protein can affect ketosis because it might cause gluconeogenesis. Well, it’s about time to bust this myth. Gluconeogenesis (GNG) is a process of creating new glucose in your body from non-carb sources like protein, lactate, and pyruvate. The fundamental goal of the ketogenic diet is to empty most glucose stores. Consequently, many people assume that too much protein will make their body stop producing ketones and use glucose as the primary fuel instead. But if you stick to the scientific facts, you’ll discover that your body actually requires some glucose to survive. And gluconeogenesis allows for making just enough glucose to prevent you from dying when there aren’t enough carbs in your system. GNG is critical on a keto diet for a few reasons: It helps prevent low blood sugar (aka hypoglycemia) It helps refill glycogen stores in athletes It gives energy to the tissues that can’t use ketones Don’t forget that your body is a very sophisticated mechanism and, most of the time, it knows better what’s good and bad for it. That’s why eating too little protein might be much worse for you than too much of it. Increasing your daily protein intake can help your body produce enough glucose, get the required energy, and still benefit from a keto lifestyle. Protein Sources to Eat on the Ketogenic Diet The top four protein sources include meat, eggs, cheese, and nuts. However, keep in mind that some of these foods can still have quite a few carbohydrates (e.g., nuts), which can add up quickly if you consume your proteins without caution. The best proteins to eat on keto should be nutrient-dense or high in healthy fats from plants and seafood. That’s why what proteins you chose matter if you want to keep your carb levels low and avoid consuming too many saturated fats. “The great thing about Keto is since you’re relying on fat rather than carbohydrates for energy production, protein sources are quite numerous. The best protein sources will give you both the protein and fat simultaneously, without introducing carbohydrates. Whereas in a low-fat/low-carbohydrate diet, bacon and sausage would be off the list, on Keto, they’re A-Okay. Fatty fish, such as salmon, is an obvious go-to because, again, you’re getting both the protein and healthy fat here. Both monosaturated and polyunsaturated fats can qualify as healthy, and appear alongside heavy helpings of protein in foods such as whole eggs, nuts, avocados, cheese, fatty fish, virgin olive oil, coconut oil, and dark chocolate.” Brian Boyce, Professional Writer & National Qualifier NPC Men’s Bodybuilding, FitRated Here are some keto-friendly proteins you can incorporate into your diet. Low-Fat Dairy Low-fat dairy contains much less saturated fats and is an excellent source of protein. Consider using the low-fat options of these products to prepare your keto-friendly meals: Eggs Milk Cottage Cheese Cheddar Cheese Greek Yogurt Mozzarella Cheese Grass-Fed Ghee (5 Ways to Add Ghee to Your Keto Diet) Lean Meat Lean meat cuts from grass-fed/pasture-raised animals are the best types of meat to fit your keto diet. Try including these into your daily diet: Chicken Turkey Grass-Fed Beef Pork Loin Lamb With Fat Trimmed Off Rabbit Goat Plant-Based Proteins Almost all plants contain carbs. So, if you want to eat more plant-based proteins, you need to choose plants high in fibre. It’s the carbohydrate that your body doesn’t absorb. Here are a few vegan protein-based plants you can add to your diet: Tofu Broccoli Spirulina Soy Milk Nuts Seeds Edamame Seafood Seafood proteins are a great option for your keto diet. They’re nutritious and contain a lot of beneficial omega-3 fats. Here’s some for inspiration: Anchovies Salmon Mackerel Herring Cod Tuna Eel Mussels Crab Octopus Clams Lobster Sea Bass Trout Squid Shrimp Oysters Keto-Friendly Protein Products Feel free to include collagen into your keto protein shakes. It can help your joints be stronger, support your body tissues, and improves your hair, nails, and skin. But first, make sure to consider these five most important things when buying collagen protein. If you’re curious about experimenting with your keto meals, check out our Phat Performance products that can make your keto journey even more fun. And remember that no one knows your body better than you. That’s why you should always listen to it whenever you’re composing your diet and prepping meals. The Best Way to Get Protein on Keto “When following keto, it is understandable to become hyper-focused on fat sources, but sources of protein are just as important. Protein should also come from high-quality sources low in saturated fat. Along those same lines, fat sources should also come primarily from foods that offer *healthy* fats like mono, poly, and omega fatty acids. This means preferable protein sources include eggs, nuts, and fish.” Lisa Richards, Nutritionist at The Candida Diet Now you know that protein intake should be your number one priority, it’ll be much easier to include sufficient protein amounts into your keto diet and stop worrying about consuming too much of it. Just remember to follow these simple guidelines: Get your protein from healthy animal and whole food sources Avoid eating processed meats Pay attention to the amounts of carbs in high-protein foods such as nuts Prioritize protein, not fat Adjust your keto diet according to your fitness aspirations and health condition Spread the consumption of protein throughout the day And finally, enjoy the keto ride!
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Are Organ Meats Healthy? Here is What You Should Know
Once a delicacy, organ meats are slowly making a comeback. Even though they are not a staple, organ meats are full of vitamins, minerals, and nutrients vital for your health. If you have not got used to the idea of consuming organ meats yet, you’ll be surprised to learn that they are much higher in nutrients than traditional muscle meat. So, is it worth introducing organ meats to your diet? Read on to discover the benefits and risks of organ meats, and how you can enjoy them more. What Are Organ Meats? Organ meats, also known as offal, are animal organs that you can cook and consume as food. They usually come from cows, ducks, pigs, lambs, goats, and chickens. Although offal isn’t widely popular in Australia and North America, for centuries, organ meats have been the main ingredients in many European and Asian dishes. "Certain cultures use organ meats to add flavour and nutrients to soups, stews, and patés. Menudo uses tripe, Basque recipes serve tongue in soups, and French recipes make delicious patés." Lynell Ross, Founder and Managing Editor at Zivadream The most common organ meats include heart, liver, kidneys, sweetbreads, tripe, and tongue. Some people also eat such animal organs as intestines, brains, and even testicles (usually referred to as “oysters”.) Even if you find the idea of adding organ meats to your diet a bit off-putting, you shouldn’t overlook their nutritional value. They’re an excellent source of protein, iron, vitamin B2, and folate. What Are The Different Types of Organ Meats? While offal gets less attention than some muscle meat, organ meats have a higher concentration of minerals and nutrients than some famous superfoods like broccoli, kale, or spinach. Depending on where you live, you can commonly come across these types of organ meats: Liver Both chicken and beef livers are a great source of nutrients. For example, the chicken liver has only 116 calories, yet it contains twice as much vitamin A and vitamin B12 as the recommended daily value. Vitamin A is known to be beneficial for eye health and fighting against such diseases as Alzheimer’s and arthritis. Liver is also known for the high amounts of vitamin B6, niacin, pantothenic acid, iron, phosphorus, folic acid, chromium, selenium, and copper. So, it can be good for increasing hemoglobin levels in the blood. If you prefer beef liver more, here’s what you’ll get from 100 grams (3.5-ounces) of cooked meat: Calories: 175 Protein: 27 grams Vitamin A: 522% of the RDI Vitamin B6: 51% of the RDI Vitamin B12: 1,386% of the RDI Niacin: 87% of the RDI Copper: 730% of the RDI Iron: 34% of the RDI Zinc: 35% of the RDI Riboflavin: 201% of the RDI Selenium: 47% of the RDI *RDI = Recommended Daily Intake That said, no wonder why liver is considered to be the king of organ meats. Kidneys We know the thought of eating kidney meat might not make your mouth water; however, you should still be aware of its nutritional benefits. Cow kidney contains omega-3 fatty acids and is rich in protein and nutrients. It's known for providing 228% of the daily value recommended for selenium. Thus, eating kidneys can have a very positive effect on your health. They’re also believed to be good for the heart and prevent certain types of cancer. Heart Beef heart contains the most CoQ10 than any of the organ meats. It’s also rich in iron, phosphorus, copper, zinc, niacin, selenium, folate as well as vitamins B2, B6, and B12. Thanks to being an excellent source of coenzyme Q10, heart meat can help prevent heart disease, improve energy levels, and slow down the aging process. Tongue Tongue meat has a little bit less nutritional value than other types of offal, yet it’s still very beneficial, especially for those recovering from illness. It’s rich in zinc, choline, iron, and vitamin B12. However, you should also remember that the tongue meat is full of fatty acids and has over 250 calories per serving. Are organ meats healthy? Even though organ meats cannot be found in every household yet, they’re sometimes referred to as superfoods. Generally, organ meats have a lot of nutrients vital to our health and have been proven to be useful for preventing certain diseases. Organ meats also contain a significant amount of vitamin A, especially liver. Although vitamin A is critical during pregnancy, its excessive intakes can cause severe congenital disabilities. So, if you’re taking supplements containing vitamin A, you should monitor your intake of organ meats closely. Benefits of Adding Organ Meats to Your Diet Although it might be hard to get over the mental fact of consuming organ meats, they have a lot of advantages not only for your health but also for your wallet. Here are a few of them: 1. Great source of vitamins A & B Vitamin A is a potent antioxidant, and offal contains a lot of it. It can support your immune system, maintain skin and eye health as well as protect from some diseases associated with inflammation. Organ meats provide you with such types of vitamin B as vitamin B12, niacin, vitamin B6, riboflavin. All of them can help you lower the risk of getting heart disease. Plus, offal meat high in vitamin B can contribute to keeping your brain healthy. 2. Keeps you feeling full longer Since organ meats are rich in protein, they can reduce your appetite and make you feel fuller. A high-protein diet is also known for boosting your metabolism and promoting weight loss. 3. Excellent source of iron Unlike the non-heme iron from plant foods, your body better absorbs the heme iron found in organ meats. Iron is also responsible for the creating of your hemoglobin-filled blood cells. 4. Helps build and retain muscle mass Protein is one of the primary nutrients that contribute to tissue growth and repair. So, if you want to build muscle mass and preserve it, organ meats can provide you with a lot of high-quality protein. 5. Easy on your wallet Since organ meats aren’t as popular as other types of meat, you can usually find them for a much lower price. Plus, by consuming offal, you can contribute to reducing food waste. How to Eat More Organ Meats & Enjoy Them Before you start incorporating offal into your diet, first make sure you’re buying high-quality grass-fed organ meats sourced by farms that apply organic practices. It’ll make it easier for you to enjoy dishes with offal as well as prevent any risks from consuming grain-fed organ meats. Start small “There’s definitely a mental aspect to get over when eating organ meats. If ingesting organ meat isn’t part of your culture or how you grew up, trying to eat, it can turn into a mind game. If you’re just getting started, organic chicken livers are a great place to start. They’re very mild tasting and easy to prepare. Saute some garlic and onion with olive oil and add the chicken livers and pan-fry them until they’re cooked. Heart meat from cows or other ungulates (i.e., wild game) is another mild-tasting organ option. I recommend slicing thin, dredging in flour and spices, and pan-frying. Liver is the most nutritious of the organ meats, but it also has a distinct flavour and texture that doesn’t appeal to everyone. The liver served with caramelized onions is a popular option.” Melanie Musson, Lifestyle Writer for QuickQuote.com Let someone else prepare them “To enjoy organ meats, it can be best to order them from a restaurant menu. Organ meats are not like a steak or a chop -- most need some specific prep techniques and TLC to remain tender. Kidneys, for example, have a tough membrane in the centre that needs to be removed. Kidneys and sweetbreads both need to be soaked for several hours, or they'll have an unpleasant taste. Improperly prepared organ meats probably account for much of people's aversion to them. For example, when prepared well, sweetbreads are delicious (they’re my personal favourite, but I only have them at the restaurants.)”Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus, Albert Einstein College of Medicine Don’t be afraid to experiment “The easiest way to incorporate organ meats into your diet is simply to substitute them for the meat components in other dishes. So if you enjoy eating Bolognese once a week, swap out the beef for some ground-up liver or kidney. I know it sounds strange, but you’ll be surprised by how similar they taste. I also like to incorporate organ meats into soups with other, more traditional meats. The organ parts blend in, and you can’t even tell they’re there!” Heloise Blaure, Founder of HomeKitchenLand Open your mind “The first step is simply to understand that a whole-animal approach to eating is absolutely natural and healthy and that your initial fear or disgust around organ meats is arbitrary and learned, not inherent. Throughout human history, and to this day around the world, humans enjoy, benefit from, and even covet, offal. And while some organs are more challenging to eat and have stronger flavours that may be unfamiliar, many are surprisingly mild and even decadent. Heart, for example, is just another muscle (much like your steak) and, when prepared properly, has a delicious, steak-like flavour and texture. Sweetbreads (the thymus gland of a cow or lamb) have a mild, creamy flavour and tastes delicious when fried. Chicken liver makes a nutritious and rich pâté that goes excellently on a charcuterie board. The best way to open your mind—and palate—to these types of cuts is to start small: go for chicken hearts and livers, as they’re easy to find and cook and mild tasting, and consider buying (or making your own) a combination of ground heart and beef for burgers or sausages—you’ll find you don’t even taste the organ at all, but you’re getting the health benefits all the same.”Kristin Zamani, Senior Publicist at Victory Belt Publishing Try organ meat supplements If you can’t get over the idea of eating organs of animals but still want to try adding them to your diet, you should consider supplements made from organ meats. For example, we offer a wide range of grass-fed supplements that can help you reap the benefits of organ meats without having to deal with the preparation. Check out delicious recipes you can follow using our organ meat supplements. The Bottom Line Organ meats have very high nutritional value. They're rich in vitamins, minerals, and antioxidants that might be hard to find in other foods. Including offal into your diet can help you get more nutritional value for much cheaper. Plus, there are a lot of delicious dishes you can prepare with organ meats that can satisfy even the pickiest taste buds.
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How To Start Intermittent Fasting
Gain an overview of intermittent fasting and some neat tips on how to get started. We cover some of the benefits of intermittent fasting and how to "upgrade" your intermittent fast.
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5 Ways To Add Ghee To Your Keto Diet
How to use Ghee in the Keto diet and the health benefits of ghee.
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7 Best and Easiest Ways to Add Collagen to Your Diet to Support Gut Health
Collagen protein is incredibly versatile and can be mixed in just about any beverage or food you can think of. This article explains how to add collagen to your every day lifestye
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Nourish your body eating food with gelatin
Your body needs adequate amounts of protein from animal and plant foods you eat. Gelatin is an important source of nutritional animal protein to include in your diet, supplying essential nutrients found more abundantly compared to other food sources. The importance of eating the right protein Eating protein is an essential part of a well-balanced diet. Every cell in your body contains protein and without enough protein in your diet, new cells cannot grow and be repaired. During digestion, protein from the food you eat is broken down into its smaller components, called amino acids. These are absorbed into your blood stream to be used by different parts of your body. Although your body can make some amino acids, essential amino acids are only supplied from protein in the food you eat. Research has shown the nutritional value of a food protein is measured by the quality of essential amino acids it provides. By including protein that has an adequate mix of amino acids in your diet, you can ensure your body is nourished with quality proteins. Why do you need gelatin in your diet? You may be sourcing protein in your diet from flesh foods (chicken, beef, lamb and fish) and legumes (beans and lentils). However, if you’re eating protein sourced from animals, but not the bones, tendons or skin, it’s likely you’re missing out on the benefits of gelatin. Gelatin is broken down in your body from the collagen found in these parts of the animal. It contains essential amino acids, glycine, lysine and proline in higher concentration compared to eating protein from other animal or vegetarian foods. These amino acids have an important part in your body, helping cell growth and repair to maintain healthy connective tissue, muscles, organs and skin. Using gelatin in food Experts in the food science industry have classified gelatin as a pure protein food ingredient rather than an additive and is safe to consume. It is however not considered a complete protein food because the essential amino acid tryptophan is missing and methionine is only present in low levels. There is much debate surrounding tryptophan and its negative effects on the body in high quantities. The powdered form of gelatin has a neutral taste, odour and is slightly pale yellow in colour. You would not even know if there was a spoonful added to your drink or food. Gelatin dissolves only in hot water forming a gel-like substance. It can be easily added to breakfast for example however it is more practically used in desserts. How gelatin works as an ingredient in food Gelatin is available in granular powder form (see our beef gelatin powder) or as a sheet gelatin in food preparation. It has a unique ability to attract liquid to its powered form, making it a useful, simple ingredient to add to a vast variety of food. When used as a food ingredient, gelatin can have multi-functional purposes. You can include a variety of food with gelatin, when it has been used to: Thicken or texturize dry soups to improve consistency of the final product Foam or for whipping used in the manufacture of marshmallows Gel with water to bind in confectionary Emulsify for use in the manufacture of toffees and low fat margarine Stabilise dairy products Clarifying, such as in fruit juice Want to learn more about the benefits of powdered gelatin? Follow us on Instagram to stay up to date on latest products and developments instagram.com/gelproaustralia/. References Hoffman, J.R. & Falvo, M.J. Protein – Which is best? J Sports Sci Med 2004; 3(3):118-130 Cole, C.G.B. Gelatin Frederick J Francis, ed. Encyclopedia of Food Science and Technology 2nd edition. 4 Vols New York: John Wiley & Sons, 2000. 1183-8
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