Forums: September 2010 Kickstart Forum Archive: Adequate protein?
Created on: 09/06/10 09:46 AM Views: 2715 Replies: 11
Abby Joined: 09/06/10 Posts: 2	Adequate protein? Posted Monday, September 6, 2010 at 9:46 AM This diet looks to be too low in protein and calcium. Without enough protein I become very light headed (I workout pretty vigorously.) Can I use whey protein powder? Also, as a breast cancer survivor, I've been advised by my doctor to avoid soy since it mimics estrogen. Any suggestions?
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Wild4Stars Joined: 12/27/09 Location: Florida Posts: 832	RE: Adequate protein? Posted Monday, September 6, 2010 at 9:54 AM I can't answer the soy question, but whey is from dairy and is not vegan. I imagine one of the moderators will answer your question about not enough protein. You'll be surprised how much protein is in grains and veggies. And there are lots of beans besides soy beans. Quinoa is an excellent source of complete protein. Vikki ~ Wild4Stars@gmail.com
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zeteticgamin Joined: 09/02/10 Location: Santa Monica, CA Posts: 7	RE: Adequate protein? Posted Monday, September 6, 2010 at 12:59 PM Don't worry about your protein - you'll get enough. Calorie for calorie, green veggies have more protein than steak, nevermind all the other vital nutrients you're getting! If you feel lightheaded, eat a bit more, especially of the bean & greens. They make all the difference!! www
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nan0863 Joined: 09/06/10 Posts: 8	RE: Adequate protein? Posted Monday, September 6, 2010 at 1:02 PM Americans tend to eat way more protein than we need. Unless you have special protein needs, you only need about 0.8 grams per kilogram of body weight (or 0.36 g per pound). For me that is 50-60 grams of protein per day....easy to get from rice, beans, grains, veggies.
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soon2BVeg Joined: 08/24/10 Posts: 225	RE: Adequate protein? Posted Monday, September 6, 2010 at 1:40 PM It's been very useful to the egg, dairy, and meat industries to convince people that they needed massive amounts of protein to be healthy ... do the research. You'll be amazed at what you find. Don't make a New Year's Resolution...make a Decision!
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Wild4Stars Joined: 12/27/09 Location: Florida Posts: 832	RE: Adequate protein? Posted Monday, September 6, 2010 at 2:54 PM soon2beveg - perfect answer. Vikki ~ Wild4Stars@gmail.com
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Susan Levin Joined: 12/26/09 Posts: 1187	RE: Adequate protein? Posted Tuesday, September 7, 2010 at 9:04 PM Everything above is right on. If you are eating enough calories, you are getting enough protein. If you are feeling undernourished it's probably lack of calories, not protein. There are other issues to consider in your overall health picture. How's your iron status? B vitamin status? If you are over 50 or eating a vegan diet (or both!), you should supplement with a B12 vitamin. If there is an underlying reason why someone can't consume enough calories, then I might consider recommending a protein supplement. Even then, I would suggest a pea protein, rice protein, or hemp protein powder. Susan Levin, MS, RD PCRM Director of Nutrition Education
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BeckyinAustin Joined: 09/06/10 Posts: 20	RE: Adequate protein? Posted Tuesday, September 7, 2010 at 9:44 PM I'll just add on to what ohers have said - protein is everywhere. An orange, for example, has 2 grams of protein. So does a cup of kale. Broccoli is a protein powerhouse. A half cup of quinoa has 4. There's tons of protein all over the place. One nutritionist said that if you eat a varied enough diet to not be bored to tears, you'll get more than enough. And I'm training for a triathlon, so I get the "hard workout" thing. I need to lose a ton of weight to do better, so my goals are probably different from yours. But, jump on in, the water s fine. We have done the impossible & that makes us mighty - Firefly
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Abby Joined: 09/06/10 Posts: 2	RE: Adequate protein? Posted Tuesday, September 7, 2010 at 10:17 PM Thank you all so much for the good advise and encouragement! As for the soy, I'm wondering if there are just as many hormones in the dairy and meat anyway, even though I always buy organic.
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LaniMuelrath Joined: 12/30/09 Location: California Posts: 557	RE: Adequate protein? Posted Tuesday, September 7, 2010 at 10:28 PM Abby wrote: This diet looks to be too low in protein and calcium. Without enough protein I become very light headed (I workout pretty vigorously.) Can I use whey protein powder? Also, as a breast cancer survivor, I've been advised by my doctor to avoid soy since it mimics estrogen. Any suggestions? Abby, Here are some amazing resources for you from the illustrious Dr. John McDougall. Protein Calcium As always, well-researched and referenced. Cheers! Lani Lani Muelrath, M.A. CGFI, CPBN the Plant-Based Fitness Expert McDougall Health & Medical Center 5 Minute Fitness & Plant-based Blueprint www
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JamieR Joined: 01/01/10 Location: Mendocino Coast, Northern California Posts: 116	RE: Adequate protein? Posted Saturday, September 11, 2010 at 6:54 AM I wanted to say that everyone above has very good points about the "protein myth." Let me tell you my personal story. I've been vegan since the January Kickstart, and low-fat vegan (McDougall) since February. I eat a lot of fresh veggies and fruits of every shape and color, love my starches (enjoying my potatoes immensely), and get beans and whole grains as well....all every day, in different proportions. I've actually felt stronger with more energy than before. Oh...yes, and my labs! My doctor did a full nutrient panel along with my diabetic labs in June....and TADA...protein and calcium are both in the optimum range. BTW, my labs were the best they ever were! Except for certain fruits, there's protein in just about every food you eat, from trace amounts to a greater ratio than red meat. A varied vegan diet can meet your nutritional needs adequately in most cases (unless you have particular health problems perhaps), except for B12. (And if you knew how the meat eaters got it...well, you'd be quite happy to get it in pill form!) September Kickstart Goals: Walk/bike daily, keep up with forum, 100% low-fat vegan experimenting with maximizing FLAVOR! www
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LaniMuelrath Joined: 12/30/09 Location: California Posts: 557	RE: Adequate protein? Posted Saturday, September 11, 2010 at 9:14 AM JamieR wrote: I wanted to say that everyone above has very good points about the "protein myth." Let me tell you my personal story. I've been vegan since the January Kickstart, and low-fat vegan (McDougall) since February. I eat a lot of fresh veggies and fruits of every shape and color, love my starches (enjoying my potatoes immensely), and get beans and whole grains as well....all every day, in different proportions. I've actually felt stronger with more energy than before. Oh...yes, and my labs! My doctor did a full nutrient panel along with my diabetic labs in June....and TADA...protein and calcium are both in the optimum range. BTW, my labs were the best they ever were! Except for certain fruits, there's protein in just about every food you eat, from trace amounts to a greater ratio than red meat. A varied vegan diet can meet your nutritional needs adequately in most cases (unless you have particular health problems perhaps), except for B12. (And if you knew how the meat eaters got it...well, you'd be quite happy to get it in pill form!) Congratulations Jamie on your changes and what a boost to have the lab results to back it up! Lani Lani Muelrath, M.A. CGFI, CPBN the Plant-Based Fitness Expert McDougall Health & Medical Center 5 Minute Fitness & Plant-based Blueprint www
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