protein Archives - A Vegan Obsession

Epic Protein Powder Review. A Giveaway from Sprout Living.

Vegan, gluten free and processed sugar free protein powders. Truly healthy. No wolves in sheep’s clothing here!

Epic Protein Powder : With a pea protein base, these vegan, gluten free protein powders are a quite unique. They have a complete amino acid profiled (branch-chain amino acids) and are real food so they are easy to digest. There are lots of protein powders on the market and some of the cleanest seeming ones still have ingredients in them that I think unnecessary or are not actually very healthy. What I love about Epic Protein is the inclusion of nutrient rich and quite ‘new to the market’ unique ingredients. Each flavour in the range contains different ingredients.

The Chocolate Maca - has maca, an adoptoneginic herb that provides energy and hormone balance. Ceylon Cinnamon which has been shown to regulate blood sugar levels. Chocolate of course solves all problems (a view not yet backed by the FDA, but known by millions of us..right?!).

The Original - and it is original. It delivers phyto-chemicals and pre-biotics from Jerusalem Artichoke and Cranberry Seed. Sacha Inchi a superfood (mountain peanut) from South America known for it’s high Omega oils content. I’ve eaten these whole and they are good. A mix of powdery, crunchy and nutty. These new foods are being promoted in the West now and helping bring money to rural areas where the crop is grown. Let’s hope they stay fairly traded!

Vanilla Lucuma - as with all of the other organic protein flavours from Epic Protein, each serving has at least 19 grams of protein from all-plant sources. Totally vegan. Gluten free. Sweetened here by lucuma ‘Gold of the Incas’ a naturally sweet plant packed with beta carotene. The Vanilla bean sweetens it too. Also added is Baobab. A dry powder from the inside of a fruit of a tree native to Africa. High in Vitamin C.

Green Kingdom - as described by Epic a ‘potent blend of land and sea plant life’. Spirulina (a nutritional champion) Kale..we all know about kale now..right?! and Indian Moringa. Another superfood that is gaining in popularity. It is known as the ‘clarifier Tree’ Webmb.com says, “Moringa is used for “tired blood” (anemia); arthritis and other joint pain (rheumatism); asthma; cancer; constipation; diabetes; diarrhea; epilepsy; stomach pain; stomach and intestinal ulcers; intestinal spasms; headache; heart problems; high blood pressure; kidney stones; fluid retention; thyroid disorders; and bacterial, fungal, viral, and parasitic infections”. Impressive. It is a cheap and easy plant to grow and a dense and important source of nutrients. All the ingredients are listed on the front, nice and clearly.

Initially, I found them a little sweet for my palate at first but this is only because I do not usually eat protein powder. All contain a touch of Himalayan Pink Salt to balance out the sweet and salty elements of our taste buds. I made a couple of smoothie with both the Chocolate Maca and the Vanilla Lucuma for a friend who is not usually the smoothie type and she loved them both. The powder is slightly gritty, a characteristic of all protein powders, but I think this one is silkier then most. You can purchase them in servings of between 1 - 69 so they are fantastic to take as sachets if you are going on a road trip and have little space in your bag. Or for taking to the gym or out for a run in your water bottle.

I think you will love them too. Which is why I wanted to give you a chance to try them for free. The lovely people at Sprout Living want that too. So together we are hosting a giveaway!

The are generously giving to one winner a 16 oz Chocolate Maca and samples of the Original, Vanilla Lucuma and the Green Kingdom. Together with a Sprout Living Blender Bottle shaker. The prize is worth over $40!

Entrants in the USA only. You have 14 days to enter beginning today. Scroll down to enter below. Good luck!!

Enter the giveaway here..

a Rafflecopter giveaway

It is almost the ‘grab it off the shelf’ stock-phrase used when addressing a vegan. Where do you get your protein?

Why? My guess is that the meat and dairy industry have been drumming the protein campaign into society for so long, Chinese whispers began the idea protein could only be sourced from animals and so vegans will keel over in the street from lack of it…or something. Of course, like many things people tell us, this is just not true. Scientists and environmentalists, The UN, are all now urging us to look to plant sources of protein.

Most of the time when anyone raises this question it is highlighting a real concern from someone who is toying with the idea of dropping meat, and need to be sure it is right for them.

I hope this post is going to dispel any myths, give you a start point to begin your transition, and lead you to the most delicious meals and a body who thanks you for it.

We are going to address;

what protein does,
where you can get it
the cost of plant-based protein vs. meat
what happens if you eat too much. I include a handy online calculator to determine if you are getting enough. I also reveal a ‘day in the life‘ and show you exactly what I ate in a day and the surprising results.

By the end of this article you will have all the information you need to know about protein, and where you can access extra info.

So firstly, lets find out…

What does protein do?
Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these.

Protein is necessary for the building and repair of body tissues.
It produces enzymes, hormones, and other substances the body uses.
It regulates body processes, such as water balancing, transporting nutrients, and
making muscles contract.
Protein keeps the body healthy by resisting diseases that are common to malnourished people.
Prevents one from becoming easily fatigued by producing stamina and energy

How much protein do you need a day?

This is calculated according to age, gender, body size, physical activity, and health status.

The math is -

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg

70kg x 1.5 = 105 gm protein/day

Here is a simple online protein calculator Recommended Protein Intake Calculator

As a guide -

Recommendation for an adult male vegan - 56-70gms per day

Recommendation for an adult female vegan - 46-58gms per day

Increased protein needs during pregnancy and breast-feeding are usually met by the extra calories from eating more food.Our protein needs can change dramatically when we’re injured or sick. They may double in the short term. The body gets this extra supply mostly from muscle, and it may take a month or more to restore the nutrients used up in the body while it fights off an infection or recovers from injury.

Because infants and children are growing, they need more protein than adults in proportion to their body weight. Children on a varied, balanced diet usually get enough protein as long as they are getting enough calories. That’s an important consideration for vegan children.

Where can you get your protein?

protein source	serving size	protein in grams
Tempeh	1 cup	41
Tofu, firm	4 ounces	11
Soybeans, cooked	1 cup	29
Lentils, cooked	1 cup	18
beans	1 cup	14-16
Chickpeas, cooked	1 cup	12
Peas, cooked	1 cup	9
Veggie burger	1 patty	13
Bagel	1 med. (3 oz)	9
Quinoa, cooked	1 cup	9
peanut butter	2 Tbs	8
brown rice, cooked	1 cup	5
potato, cooked	1 med.(6 oz)	4
broccoli, cooked	1 cup	4
spinach, cooked	1 cup	5
almond milk	200 ml (glass)	1
goji berries	2 Tbsp	8
sunflower seeds	1/4 cup	6
chia	1 link	8
hemp seeds	1 cup	8
Almonds	1/4 cup	8
cashews	1/4 cup	5
mushrooms (portabella)	1 cup	2
corn pasta Amaranth avocado carob flour	1 cup 1 cup 1 cup 1 cup	8 9 3 5

USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers’ information.

Broccoli provides the greatest amount of protein per calorie in comparison to beef. Green vegetables are rich in protein and relatively low in calories. They contain lots of vitamins and minerals too. Along with lots of fibre. As you can see, filling up with mostly plant based protein, and legumes is better for weight loss/management and health.

Do I have to eat protein with every meal?

You don’t have to have protein at every meal. The myth of eating ‘protein with a grain’ is that - a myth. It is what you eat throughout a day that counts.
Take a look at yourself: Do you look good, feel good, maintain optimum weight, and have good muscle tone? Does your hair and nails grow quickly? Do your wounds heal well? Are you generally healthy, and recover quickly from illness? If so, then we must be getting enough protein!

The results of my snapshot of one day of meals..

I journaled a day of my meals to see my level of protein intake, for that day. It was just a regular day, nothing fancy to eat. I choose to analyse the day before I wrote this article so I didn’t have any influence on the results.

I used a really sII
I was quite surprised by the results!

Obviously, I ate way too much protein today. But tomorrow, I may eat less. Actually, I am following a kind of zig zag or fill/hold back pattern to my eating. Not consciously, but I may feel hungry one day and not so much the next, so I may just juice later in the morning, skip lunch and have dinner, but only if I don’t feel hungry. If I am hungry, I eat. If I eat too much one meal, I’ll just skip a meal to even it out. Obviously, if I have eaten more than sufficiently then I don’t need to pile in more. After all the body gets overloaded and stress and it just gives you wind and makes you feel bad. Consequences=discipline!

Obviously, getting your main protein sources from nuts and seeds would overload your fat intake, so be sensible. For weight loss and maintenance eat mainly vegetables/legumes and just a handful of nuts/seeds a day.

Cost comparrison of vegan protein vs. meat

A friend of mine was asking about the cost differential of plant-based protein and meat. I knew from experience that eating a plant based diet was cheaper, but I’d never done any official comparisons.
I sourced costings online and completed a few calculations. Here is the cost per 100g of organic meat and legumes. I choose to look at chicken, beef & chickpeas. The findings of protein content differs in the chicken depending on whether it was enclosed in a small space in a factory (10-20g of protein) or allowed to roam (20-40g).
100g chicken = 20g of protein. Cost=£1.20
100g beef = 26g of protein. Cost=£1.50
100g chickpeas = 9g protein Cost= 26p

Vegan. Not only better for your body then! Plant-based protein is so much cheaper.

I then got all geeky and found a food carbon footprint calculator to determine the kg of C02 produced per 1 lb of production per product. I set them all to a 1400miles transport.
chicken = 1.5kg emissions per pound in weight
beef = 7.kg emissions per pound in weight
chickpeas = 0.4g emissions per pound in weight

Now, I am sure you do not need any more convincing! Lets talk eating!

A few suggestions for some delcious protein-rich meals:

Breakfast

tempeh stir fry

buckwheat pancakes

over night gluten free oats

green smoothies

guacamole on corn tortilla

Lunch or entree/main

Smokey Black Bean Soup - FAT FREE

Mushroom Ceviche with Mole sauce

Spicy mushroom & cashew rice with onion raita

Portabello Cottage Pie

Spinach & Agushi Stew

any green salad

Dessert

no-bake Banoffie Pie

Fudgey Sinless Black Bean Brownies

Basically, get the protein grammage in your mind for your staples, be they; Amaranth, kale, spinach, avocado, tempeh (fermented so healthier than tofu), nuts, legumes, potatoes, rice, buckwheat,mushrooms, or whatever, then just do a quick sum in your head and approximate. No one wants to have to get the calculator out every time they eat, do they? One to two cups of beans or a protein packed superfood - quinoa or amaranth for example, a day, perhaps a small handful of nuts/seeds, and lots of greens should be about right.

from www.purelifenutrimedics.com

Remember, guidelines are based on your levels of activity, age, stress, etc so do use the calculator and adjust to your life situation. But rest assured, being vegetarian or vegan, if you are eating a wide variety of whole foods you are doing A ok.

Now I have actually calculated my intake I can 100% feel confident about my diet. So when anyone asks ‘are you getting enough protein?’, I can smile and say…YES!

What happens if you eat too much?

Some researchers say it excess protein is just taken away as waste, some say it negatively

impacts the liver and kidneys if you are consuming too much animal protein. Cited as

follows;

The high-protein diet of meat eaters robs their body of calcium, as cited by Dr. Neil Nedley,

MD, author of “Proof Positive (How to Reliably Combat Disease and Achieve Optimal Health

through Nutrition and Lifestyle).” He wrote that research

evidence has indicated that an

excessive diet of animal protein increases the risk of osteoporosis. “Study after study indicate

that eating meat can cause a loss of calcium from the body. Research done at the University

of Wisconsin illustrated particularly well the harmful effects of excess protein.”

Studies of Linkswiller and associates in 1981 involving three groups showed that the high

protein intake group lost calcium every day simply because of their high protein consumption.

The excessive protein was leeching calcium from their bones even though they were getting

plenty of calcium in their diet.

Dr. CM Weaver and Associates at Purdue University also cited in their study that humans

absorb as much or more of the calcium in plant products than they do from milk (sourced from animals). The group’s study also revealed that although milk has a high calcium content, 60

to 80 percent of it is not absorbed through the human intestine.

Stronger bones

Pitchford cited further reasons vegetarians have stronger bones and fewer calcium

deficiencies in general:

• The digestion of meat results in acids must be neutralized by calcium and other alkaline

minerals.

• Flesh protein contributes to a phosphorus/calcium ratio in Americans four times greater

than desirable.

SOURCES

Organic Authority

Livestrong

Low Carb Diets