If you’re vegan, there are two things you’re probably worried about at any given moment: the price of avocados and if you’re getting enough protein.
I can’t help you with avocado sticker shock, but if you need more protein in your life, you’ve come to the right place.
“The Institutes of Medicine recommend 0.8 grams of protein per kilogram of bodyweight for a sedentary woman,” says says Marisa Moore, RDN. Meaning you’ll need a minimum of at least 50 grams of protein per day—and it’s a good idea to take in more if you’re active.
That might sound like a lot, especially when you’re living your best vegan life, but there are plenty of plant-based sources of protein—and ways you can make them taste totally delicious (here for it!).
Each of these recipes has more than 15 grams of protein—and some have more than 25 grams. Plus, since they’re plant-centric, they come with tons of other health bennies.
The only issue? Which one you’ll make first.
Easy Vegetarian Chili
Two “secret” ingredients give this veggie chili its distinctive flavor: peanut butter and cocoa powder, which, FYI, has a surprising amount of protein (1 gram per tablespoon).
Per serving: 363 calories, 7 g fat (1 g saturated), 59 g carbs, 577 mg sodium, 10 g sugar, 16 g fiber, 19 g protein
2Ultimate Mediterranean Bowl
Minimalist Baker
Bowls are so in right now, and this one really brings it: Homemade vegan falafel, fresh tabbouleh, hummus, and mixed greens give it almost an entire day’s worth of fiber.
Per serving: 644 calories, 33 g fat (4 g saturated), 73 g carbs, 945 mg sodium, 13 g sugar, 23 g fiber, 25 g protein
Copy and paste for more dishes and their recipe’s:
Although your weight loss and workout routine may call for a diet with red meat because it’s a rich source of belly-flattening protein. However, new research shows just how mind-blowing the connection is to strokes. The numbers are staggering for both men and women, but the worst is for meat-eating males.
The Study
A devastating study from the University of Wurzburg in Germany, gave science a wakeup call. Men who consume about 3.3 ounces of red meat each day (that’s a little bigger than the size of your computer mouse) have a 62 percent higher risk of experiencing a life-threatening ischemic stroke than those who consume about 1.7 ounces. An ischemic stroke occurs when the blood vessels that supply the brain with blood become blocked by excess protein. Thus, forming a clot and depriving the brain of oxygen and other nutrients. Consuming this protein from red meat increases the chance a person will experience this blockage. Whereas protein from poultry, seafood, or vegetable protein sources like nuts and legumes does not.
How the study found the link between red meat consumption and risk of stroke.
Lead researcher Dr. Bernard Haring and his colleagues analyzed dietary protein intake data and self-reported food frequency questionnaires. All were middle-aged Americans who didn’t exhibit common risk factors for strokes like diabetes or heart disease. The study was initiated in the year 1987 and the participants were followed until 2011 to see how many of them suffered strokes. During this 23 year span, 699 strokes were reported among the 11,601 participants.
To see if protein consumption was linked to stroke risk, researchers compared those who consumed the lowest average of protein a day, 1.7 oz, to those who consumed the highest, 3.3 oz, with their incidence of strokes. They found that the risk of strokes was a shocking 41 percent higher for the men and women who consumed highest amount of red meat. For the most common form of stroke, ischemic, that risk was actually 47 percent. Take women out of the equation and the risk was 62 percent higher for men specifically. When rethinking your meal-to-meal choices, be sure to first check out the daily habits that burn belly fat.
Does this mean you shouldn’t eat red meat at all?
Keep calm, carnivores. Because the study was based only on naturalistic observation, researchers have no control over the variables, nor predictions as to how changing your diet might help reduce the risk of future strokes. If you’re going to eat red meat, just do it in moderation: “It’s ok to eat red meat – preferably lean red meat – as long as you limit the amount,” Dr. Haring affirmed.
Tip
One way to cut back on red meat is to replace your usual meat-based protein sources with vegetarian protein sources. Vegan, plant-based protein also happens to be higher in satiating and gut-healthy fiber. Add a scoop of vegan protein powder to a smoothie in the morning. (Or eat red meat, just do it in moderation).
This looks good enough to serve at home. j/k. BEWARE:
7 scary things that can happen to your body if you eat too much processed food
Ok, let’s read the bad news.
Eating processed foods containing high-fructose corn syrup, nitrates, artificial sweeteners, MSG, food coloring, and other ingredients can take a toll on your health. These ingredients are hiding in many of your favorite foods including breakfast cereals, takeout meals, soda, and deli meats. Eating too much processed food is linked to obesity, digestive issues, and sleep disturbances.
Like most things in life, eating processed foods in limited amounts is OK, especially if the food has been minimally processed. It’s when you find yourself eating too many foods filled with sugar, salt, and questionable ingredients that things can take a turn for the worse. That’s why INSIDER asked the experts to give their input on the scary things that can happen to your body if you eat too much processed, junk food.
Digestive issues can be a result of excess junk foods
It’s no secret that what goes in must come out. And when the foods you’re putting in your body are processed, there’s a good chance you’ll experience some digestive issues. Dr. Farshad Fani Marvasti, MPH, director of public health, prevention & health promotion at the University of Arizona College of Medicine, told INSIDER that any processed foods – which according to the USDA comprise over 60% of the standard American diet – can cause digestive problems.
These foods have various chemicals and additives in them that are very difficult for our bodies to digest and process,” he explained. Plus, the additives are toxic to our microbiome (the good bacteria in our bodies). Marvasti said a good way to know the difference between a real food or processed food is to see the list of ingredients.
“If you don’t recognize the ingredients, it’s unlikely to be a ‘real’ food and you may have digestion issues and other related health issues,” he added.
Eating too much sugar and simple carbohydrates can cause fatigue and brain fog. The energy crash and resulting brain fog that happen from too much processed food is something most of us are all too familiar with.
Low blood sugar can happen when you eat a lot of simple carbohydrates
When you eat a lot of simple carbohydrates, your blood sugar initially increases.
You might experience less discipline when it comes to eating
“Processed foods are hyper pleasurable,” meaning every time we eat, we get a positive reward response. “This helps motivate us to eat in order to survive.”
Insulin resistance is a possibility if you eat too much sugar
Registered dietitian Linzi Cruz, LDN, CLT, told INSIDER that when we consume processed foods with high fructose corn syrup, we force the liver to output more sugar, raising blood glucose levels and contributing to increased insulin production to counteract this cascade of events. Over time, Cruz said too much correctional insulin around the cells could cause them to become insulin resistant, leading to pre-diabetes and obesity.
Processed foods can lead to an increase in anxiety and other mood disorders
When anxiety strikes, it’s not uncommon to reach for sugar-packed snacks and other processed foods. Unfortunately, the more you eat, the worse your anxiety gets. Which makes you wonder if an increase in processed foods can trigger anxiety and other mood disorders.
Eating too many processed foods can affect your sleeping patterns
A good way to throw your circadian rhythm off balance is by eating processed foods before bed. “An imbalance of too many processed carbs and too little proteins and healthy fats can send your adrenaline into a frenzy,” explained Cruz. Eating sweets at night can cause a surge of adrenaline, which Cruz said prevents the natural pattern of serotonin and often impacts sleeping patterns.
Was that seven? I lost track. Still haven’t had my coffee. Anyway, just remember, everything in moderation. Really!
It’s almost Super Bowl Sunday, which means it’s time to create your party playbook!
Whether you’re planning to be huddled by the TV while you cheer on your favorite team, casually tune in for the highly anticipated commercials or just here for the food and drinks — this is the perfect guide to help you create a Super Bowl party fit for any crowd.
Food & drink ideas that will win big
There’s nothing wrong with plating up some classic crowd-pleasers like sliders, chili or chips and guac — but for a more exciting menu check out what’s on trend for the 2019 Super Bowl according to Pinterest!
“Super Bowl continues to be the most popular sporting event on Pinterest with millions of searches, most of which are focused on food,” a spokeswoman for the visual discovery engine said.
According to Pinterest insights, these are the most popular recipes to serve at your Super Bowl 53 party.
Hot pretzel bar
Nacho bar
Burger slider bar
Have an open bar that goes beyond beverages!
Create a festive feast that’s easy to build as you go and come back for more. Guests can get creative with some hands-on Super Bowl favorites like pretzel bars which is up 1,140 percent in popularity and nacho bars which are also on the rise 70 percent, according to Pinterest.
Plus, there won’t be any pass interference while guests are filling their plates!
Make easy appetizers that will be done in no time!
Every host will be cheering for these appetizer ideas that require only a few ingredients and can be made in 30 minutes or less. Searches for “Super Bowl food easy appetizer ideas” are up nearly 150 percent this season.
Buffalo chicken celery sticks
Easy ham and cheese pinwheels
Fit Fuel! Healthy game day bites
Healthy fare will win big this Super Bowl with any guests who are looking for an alternative to traditional “cheat day” type bites.
Vegan guacamole potato skins
Zucchini parmesan chips
This healthy snack is crunchy, crispy and addicting but takes just 25 minutes to bake!
Keto three cheese jalapeno poppers
Anyone that’s really watching what they eat — especially if you’re on the Keto diet — should check out even more delicious diet approved game day recipes here!
Mocktails that won’t cause a fumble
Mocktails are on the rise with Pinterest searches up 736 percent since the last Super Bowl. Ditch the alcohol and still enjoy all the flavor of your favorite half-time libations!
Grapefruit ginger spritzer
Moscow mule mocktail
Pinterest also has a recipe filter that makes it easier to find exactly what you want to cook. You can narrow down your search by a specific diet, prep and cook time, and what ingredients you already have in your kitchen.
