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| Forums: September 2011 Kickstart Forum: protein | |||
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| summerleigh
Joined: 09/23/10 Posts: 55 |
protein Posted Thursday, October 20, 2011 at 5:58 PM So, today I went for my yearly physical with my "old fashioned" but very likeable dr. I told him I have been " trying" to be vegan. He thought that meant vegetarian and said it is ok as long as you have enough protein (here we go again !).... He said it is important to not go without protein for more then 10 hours and you should have protein at breakfast.He suggested cottage cheese and yogurt |
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mollyhorn
 Location: Fort Worth, TX Posts: 582 |
RE: protein Posted Thursday, October 20, 2011 at 6:13 PM Hey Summerleigh, My other suggestion is to try adding a bit of silken tofu to your oatmeal. I use Chocolate Covered Katie's (a blog) "voluminous oatmeal trick" and add light silken tofu -- it is heavenly! I hope that helps a little. Molly Horn |
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| summerleigh
Joined: 09/23/10 Posts: 55 |
RE: protein Posted Thursday, October 20, 2011 at 6:20 PM Thank you molly.. I should have mentioned that soy and I don't get along so I rarely eat it. any other ideas ?? I have tried a raw vegan brown rice powder in a smoothie in the past but I know some people are against the protein powders in general... |
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| Susan Levin
Joined: 12/26/09 Posts: 1190 |
RE: protein Posted Thursday, October 20, 2011 at 6:31 PM I'm not sure where that 10 hour maximum count comes from, but sounds interesting. Truth is, your oatmeal has lots of protein even when just using water. One cup oats (dry) has over 10 grams of protein! Pretty much anything you eat, with the exception of fruit, is going to pack a wallop of protein. Prepare your oats with soymillk, as one option, instead of water, then you can ADD anywhere to 7-14 grams more protein. Susan Levin, MS, RD |
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| summerleigh
Joined: 09/23/10 Posts: 55 |
RE: protein Posted Thursday, October 20, 2011 at 6:35 PM Thanks susan !... I feel like I should no better then to worry about protein but I can't seem to help myself |
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| Susan Levin
Joined: 12/26/09 Posts: 1190 |
RE: protein Posted Thursday, October 20, 2011 at 6:51 PM I use almond milk too. You are not going to miss the added protein from soy, trust me! As for the quick version, I wish I were that succinct. My quickest version: No mammal on this planet needs mother's milk past infancy. Humans are no exception. And to suggest we need to turn to another species for this fluid past weaning is borderline insane, in my opinion. I love to see people cringe at the concept of a wet nurse - really?! But you will feed your child and yourself from the "breast" of a cow? Longer, more research driven answer? It's linked to various types of cancer and auto-immune diseases such as type 1 diabetes. It's components (saturated fat, cholesterol, total fat) are linked to obesity, heart disease, cancer, and type 2 diabetes. It does have calcium and protein, but these can be obtained from much healthier sources...sources that also play a role in protecting people against cancer, type 2 diabetes, heart disease, and weight gain (phytochemicals, antioxidants, fiber, no cholesterol, low fat). We of course have even longer factsheets on PCRM's website. If your doctor is more impressed by titles, she/he could also refer to Harvard's page on milk and dairy products here: and here http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/ Have faith! You are doing yourself a huge favor by avoiding dairy. And you will ultimately do your doctor a favor and indirectly his/her patients with your enlightenment! Susan Levin, MS, RD |
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| summerleigh
Joined: 09/23/10 Posts: 55 |
RE: protein Posted Thursday, October 20, 2011 at 6:56 PM Thanks so much !.. You are very reassuring and very appreciated... |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: protein Posted Friday, October 21, 2011 at 1:59 AM I have nothing against protein powders, especially brown rice because it is usually minimally processed, I just found they never left me satiated. However, if your concern is simply grams of protein per day, powder away! Be cautious, though, as excess protein is hard on the liver and kidneys. (Not that you're going for a high-protein diet, just something to keep in mind.) You're most likely already getting well above the amount of protein you need. The average woman needs only about 50g daily, and even that amount is 'padded' on the high end – you can consume less and still be quite healthy. That said, here are a few recipes you might like: Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: protein Posted Friday, October 21, 2011 at 8:11 AM Even before thinking about being vegan, I switched to almond milk (unsweetened plain) for a very simple reason - per cup, it has way fewer carbs than dairy milk (dairy is approx 12 g per 8 oz, unsweetened almond milk is about 2 g per 8 oz). For me, cereal for breakfast is a simple way to eat and get going (I don't want to think or cook first thing in the morning, it's safer for everyone When I did my first kickstart back in 2010, I logged what I ate and tracked the protein, carbs, fat, calories. I also googled "how much protein do I need?" and looked at several sources (from mainstream medical sources to various vegan and vegetarian sources to random websites) and came up with pretty much the same info (which was good) and figured out how much I need on average. Lo and behold, I was EASILY reaching that target with beans, lentils, whole grains, etc. So, after the kickstart, I stopped bothering about tracking things - I knew that if I kept to a reasonably balanced plate (grains, greens, beans/legumes, assorted other fruits and veggies), I'd be getting plenty of all the nutrients I needed. My mom's old-school rule of thumb fits right in - if your plate is all the same color, it's probably not balanced; get a rainbow on your plate. --Deb R |
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| summerleigh
Joined: 09/23/10 Posts: 55 |
RE: protein Posted Friday, October 21, 2011 at 3:22 PM Wow.. thanks molly for all the great recipes.. and thank you Deb as well. It is so nice to just hear what you may already know and to have support. I think I need to "close my ears" to all the noise about protein and trust my "vegan" instincts. Thanks again ! |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: protein Posted Friday, October 21, 2011 at 3:27 PM It's hard to learn to trust our own Selves and listen to what we feel and know instead of listening to the clamor of outside voices who "always know best". Some people may need a bit more protein than others, so there's no one size fits all. And that's wonderful, if each person can grasp that and apply it. For instance, right now my 13 yr old son is wanting LOTS of protein - no kidding, he's growing like crazy (almost my height already and heading for the 6' mark and then some probably). At other times, he hasn't needed it so much (More than an 'average' amount). There are times I know that I need more protein (maybe I've been going a little heavier on the greens, fruit, and grains and not as much on the beans and lentils, the balance gets off). And I'll notice it because I'll start getting cheese and nut cravings. Have a nice lentil chickpea pilaf type mix and I'm back to okay. --Deb R |
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| cathyb
Joined: 09/13/10 Posts: 149 |
RE: protein Posted Sunday, October 23, 2011 at 12:45 AM Molly, are these all recipes that you have tried and liked? It is always good to know a recipe has been approved, and I trust your foodie judgment! |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: protein Posted Sunday, October 23, 2011 at 1:25 AM cathyb wrote: Molly, are these all recipes that you have tried and liked? It is always good to know a recipe has been approved, and I trust your foodie judgment! No, but they are all from websites that I've found to be reliable and usually sources of delicious recipes. In my own cooking, I tend to to use a recipe as a jumping off point, and modify it as I go along, adjusting spices, etc. to my own taste. (For example, I hate thyme, so I always replace it with Basil or oregano.) Anyhow, I know that's not the least bit useful, Haha, but I do wish you luck. Molly Horn |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: protein Posted Sunday, October 23, 2011 at 1:25 AM Website error, sorry! Molly Horn |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: protein Posted Sunday, October 23, 2011 at 1:25 AM Sorry! Molly Horn |
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I usually eat oatmeal at breakfast. What do you think ??? I realize I should know better then to question the whole protein thing again but it is so hard to get rid of all the old notions. Help !
) But, the total carbs of cereal plus dairy milk was too much for me to handle at one sitting. Cereal plus almond milk is just right (I'm also a soy-intolerant person). It was one of many wee baby-steps on this path to vegan eating.
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