10 Plant-Based Sources of Protein + How to Prepare Tasty Veggies!

Found this article while looking up more ways to get protein into the vegan/plant based diet.  I’ve noticed lately my body has been feeling like it needs more protein than I’ve been giving it so in my trying to gain info on plant based protein I’m passing along what I’m learning in hopes of helping anyone else who’s feeling a little deficient.  Working on also trying out some vegan protein shakes but haven’t had much luck with any of the ones I bought.  The 2 I’ve tried so far have been just plain out gross actually.  So, I’m going to keep looking and hopefully I will find a replacement for the Muscle Milk chocolate that I’m missing so bad.

10 Plant-Based Sources of Protein + How to Prepare Tasty Veggies!.

 

Enjoy your weekend lovelies,

Denise

My search for good protein sources have led me to Hemp Seeds. They’re actually amazing!

As a runner and a weight lifter (and Yogi…I could keep going) I know how important protein is to the body.  Before going vegan I used protein shakes and Greek yogurt.  But now, things have gotten seemingly more difficult trying to keep up with my always active body.  In my quest to try to add more protein in my diet for my ever changing muscles I started doing my research.  That research led me to Hemp Seeds and you guys………these things are amazing!!

Hemp seeds are a complete protein which means they have all 20 known amino acids which is difficult to find in plant products.  Here are some stats:

Per 4 tbsp. (42 grams)

246 calories

11.4 grams Omega 6    3.6 grams Omega 3

2.7 grams mono-unsaturated fats

2.1 grams saturated fats

15 grams protein

2.5 grams fiber

4.5 grams carbs

no cholesterol

Vitamins B1, B6, B12, D,E

calcium, magnesium, sulfur, copper, iron, zinc, carotene, phospholipids, phytosterols, potassium,

phosphorus, enzymes, antioxidants, GLA’s

 

They have more digestible protein than animal sources, rich in Vitamin E, Increases energy levels and the metabolic rate, Lowers LDL (bad cholesterol) and blood pressure, Improves cardiovascular function and circulation, Helps with organ functions, Boosts immunity (with cold/flu season coming up who couldn’t use this), Helps with PMS and cramps (big yay in my book), Helps with the inflammation and symptoms of arthritis, Improves muscle recovery after exercise, Helps with dry skin and hair, Reduces degenerative diseases through prevention measures

 

So, as you can see these little seeds are a powerhouse when it comes to fueling the busy vegan athlete.  When paired with other sources of good vegan proteins like vegetable, legumes, other seeds and nuts, non-dairy milks (maybe try hemp milk too), grains (especially quinoa) and algae (spirulina and chlorella) you can build the perfect vegan diet high in protein to fuel your body and help you recover from whatever it is you like to get out there and do.

Have a great holiday weekend,

Denise

Running as therapy

You can’t run away from your problems.  Problems have a way of quickly finding you and devouring you like a candy bar during PMS. Stress builds and takes over your every thought until you’re a hot mess.  I’ve been there, actually I am there.  I could go to the doctor, get a prescription, maybe go into therapy.  I’ve chosen not to do that.  Not that there is anything wrong with seeking help, it’s not.  Some people can’t manage their symptoms on their own.  I wish my brother had sought help before he decided to take his own life.  Maybe he would still be here.  And maybe our family wouldn’t still be hurting after many years. 

In my case I’ve decided to go towards a more natural approach to my anxiety/minor depression.

I started running.

Running, whether it’s on a street or a treadmill, can act as an antidepressant.  The physical activity of pounding foot to ground is stress relieving in itself.  Running boosts brain activity and mental clarity like nothing else in this world.  After I have a good run I notice I’m way more productive for the rest of the day.  I feel more on my game.  And the sadness that I have built up inside of me, well it’s not there at least for awhile.  I leave all my worries and my problems on that street or treadmill as many days a week as I can manage.  Taking the steps I have with my diet as well has helped.  Going vegan and upping the plant foods I eat has had an extremely positive effect on my brain.  Between this and the running, managing my thoughts has gotten a lot easier.  Not to say that I don’t still get sad from time to time, it’s just easier to deal with especially when I can hit the treadmill in the basement and run it out. 

So, if you have feelings like mine or just need a better way to deal with this world try running and maintaining a plant based diet.  If you’re anything like me it will change your world immensely.

Best wishes for a great weekend,

Denise

Slow Cooker Pumpkin Spice Syrup & Vegan Pumpkin Spice Latte (Gluten Free, Soy Free, & Vegan) – Beard + Bonnet

Slow Cooker Pumpkin Spice Syrup & Vegan Pumpkin Spice Latte (Gluten Free, Soy Free, & Vegan) – Beard + Bonnet.

 

I don’t know about you guys but when fall starts making it’s appearance known I’m ready for pumpkin spice everything.  This will be my first fall as a vegan so I’m searching the web for good vegan latte recipes to enjoy and sharing my finds.  If you guys have any leave a link in the comments and I’ll reblog yours too.  Vegans help vegans get through fall with lattes in hand  🙂

Enjoy your evenings,

Denise

My first review: Energy Bits

I’m so excited because this is my first blog review.  EEK!  I hope I do them justice because this is such a good product.

Energy bits are these tiny little bits of 100% natural organic green algae.  Depending on which kind you get it’s either spirulina or chlorella algae or a half and half mix of both.  With just 1 calorie per tab they stop your cravings, make you less hungry and boost your energy without the crash that comes with caffeine.  They can also speed recovery, clear your mind, reduce inflammation and build muscle.  All of this without the addition of caffeine, chemicals, sugar, gluten, preservatives, soy, any animal products or banned substances.  Which my friends means that they are vegan and a real dream. 

I got to try them yesterday.  I woke up tired, like dead feeling tired.  It was my kids first day back to school after a summer of sleeping in and staying up late so we haven’t gotten past the adjustment period yet.  Usually I have my coffee first thing then work out after they leave but not yesterday.  I did NOT have my coffee or anything to eat because I wanted to be able to test out the bits totally drained of energy as to give the best review I could.  (see the things I do for you guys)  So, I took my 30 tabs at around 7:15 and by 7:35 I felt this fog lifting off of me and a slight boost of energy so I went downstairs to my trusty treadmill to test these puppies out.  It was amazing.  I felt this natural energy as if I’d slept 8 hours with no jitters like I normally get with my coffee.  I was able to crank out 2 miles plus get all of my leg day exercises done and still had energy left.  So, I came upstairs after showering did 3 loads of laundry and organized my youngest daughters closet.  I’m sold, y’all.  Energy bits have me hook, line and sinker.  I’m now a life long fan.

Algae has been used for the past 50 years by tons of people around the world including Olympic athletes, however it’s not very well known here in the US.  Energy bits is trying to change all of that.  Algae’s high concentration of protein is well documented and the German’s even won a Nobel Prize in the early 1900’s for discovering it had the highest edible protein in the world.  All the protein in algae is already an amino acid so it gets absorbed instantly.  This allows the bits to deliver a constant and steady stream of energy with no super rush or crash like caffeine can.  There is also no stomach distress (and I can vouch for that because I have the most sensitive stomach ever). Athletes get significant improvements in energy and performance due to the protein in Energy bits and high concentration of nitric oxide which opens up the blood vessels and allows the 40+ nutrients in the algae to immediately be delivered.  Performance is further enhanced due to the high concentration of iron, which increases the amount of oxygen carried in the blood.  This is why you get improved stamina and mental alertness from the algae.  Energy bits is not loaded with chemicals like most protein shakes and bars or energy drinks.  1 kg of algae has the nutritional value of 1,000 kg of fruits and vegetables.  Energy bits are 64% protein, there are 40 vitamins, antioxidents and nitric oxide and they have Omega 3’s. They are the best source of B vitamins which are essential for energy. 

So, in closing, I hope you will give Energy bits a try.(there are 4 different kinds I’m sure you can find one to meet your needs)  I have a 10% discount code for anyone wanting to buy them.  Just enter the word BLOG in the coupon box.  Check out the website http://www.energybits.com.  They are also on twitter @energybits . Also, facebook.com/energybits and on pinterest.com/energybits. I can personally vouch for this product.  It’s amazing!

Have a happy day!,

Denise

 

 

Eating healthy and vegan on a budget

I hear this all the time, but doesn’t eating healthy and vegan cost more at the store.  The notion that eating healthy, organic and meatless food costs more is a lie.  It’s a lie that people who don’t want to change their habits say to deflect.  My huge bunch of organic kale was $2 which I know for certain is cheaper than a Big Mac or Whopper and I can get days out of that kale. That Big Mac won’t last 5 minutes. Not eating fast food affords me more money to grocery shop with.  And truthfully, that crap that they have at the fast food chains is killing people slowly and viciously.  Plus, my kale is more versatile than that greasy meat slab on a bun. I can do kale salad, kale smoothies, kale chips……..the list goes on.  Eating healthy doesn’t cost more.  You just have to have your priorities straight when it comes to food.  You can’t get much cheaper than rice and beans and as long as the rice is brown it’s a very healthy meal.  I love rice with any kind of bean (which I buy dry and cook myself in the crockpot, way cheaper than cans and no preservatives or sodium).  Quinoa is not that expensive and the protein content in that is really good and when paired with a bean is a great meal.  Fruits are not that expensive.  I buy whatever is on sale that week and use that in my smoothies or just to cut up and eat.  And, bananas are always cheap.  I’m always finding that various lettuces and veggies are on sale each week too so again I just buy on sale and use that in whatever I’m doing for that week. 

I have 3 kids so I know how hard it is to stretch a budget.  I’m there.  I’ve had to do it for 15 years on a military salary (which isn’t pretty).  But, if you take advantage of sales and coupons anyone can eat vegan and healthy organic food.  You just have to check those sales papers. 🙂 Don’t let the fear of it being too expensive keep you from making that first step and if you need guidance on eating vegan on the cheap then hit me up and I will be glad to help.

Squishy vegan hugs,

Denise