Top Sources of Protein for Vegetarians

Protein, in addition to helping create strong muscle and bones, creates the building blocks for antibodies, hormones, neurotransmitters, and essential for the metabolism.

I prefer to get my protein from a variety of sources, not just from meat, dairy, and eggs. Here’s a list of Vegetarian protein sources, which can help you with getting plenty of protein throughout the day, and enjoying a variety of protein sources – even if you aren’t Vegetarian.

Beans and Legumes

Lentils- 1 cup, 18 gm

Black Beans- 1 cup, 15 gm

Kidney Beans- 1 cup, 13 gm

Pinto Beams- 1 cup, 12 gm

Chickpeas-  1 cup, 12 gm

Nuts and Seeds

Chia Seeds- 2 tbsp, 4 gm

Peanut Butter- 2 tbsp, 8 gm

Almond Butter- 2 tbsp, 5 gm

Sunflower Seeds- 1/4 cup, 6 gm

Hemp Seed- 4 tbsp, 15 gm

Quinoa- 1 cup, 9 gm

Vegetables

Avocado – 1 whole, 10 grams

Broccoli – 1 cup, 5 grams

Spinach – 1 cup, 5 grams

Peas – 1 cup, 9 grams

Artichoke – 1 medium sized, 4 grams

Asparagus – 1 cup, 5 grams

Beet Greens- 1 cup, 3 grams

Grains

Brown Rice- 1 cup, 5 mg

Farro- 1 cup, 8 gm

Freekeh- 1 cup, 12 gm

Amaranth- 1 cup, 9 gm

Buckwheat- 1 cup, 6gm

Barley- 1 cup, 7gm

Muesli- 1 cup, 8 gm

Miscellaneous

Whey Powder- 1 tbsp, 8 gm

Tempeh- 1 cup, 41 gm

Spirulina (Blue Green algae) – 1 tbsp, 6 gm

If I didn’t list it on here, please include your ideas in the comments section. Also, feel free to share what your favorite  protein source is!

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Tags: amino acids, protein, vegetarian

Isagenix® IsaLean Shake

Whether you choose Vanilla or Chocolate, either way, you are making the right choice by having an Isagenix® IsaLean Shake (Side Note: My favorite is Vanilla!)

The Isagenix’s IsaLean Shake is a complete meal replacement that is actually healthy for you. The reason I say “actually” is because there are so many weight loss shakes that have nothing but sugar as the first ingredient (just look and see!), and added vitamins – though they may be low in calories, they aren’t healthy for you. If you are going to try to lose weight, you should be healthy while doing so.

Nutrition

The IsaLean Shake has high quality Whey from New Zealand, Fiber, Calcium, Vitamins, Casein protein that is from grass-fed cows with no added hormones or antibiotics, Ionic Alfalfa™ (Isagenix’s proprietary blend of 70 super-charged minerals, trace minerals and alfalfa juice), and active enzymes to help maximize the absorption of key nutrients.

Health Benefits

• May support your body in burning fat*
• May support increased energy*
• Highest quality of amino acids
• Exclusive source of whey and casein protein
• Supports digestive health*
• Low lactose
• Zero Trans Fats
• No artificial flavors
• Gluten-Free
• Wheat-Free

The Isagenix IsaLean Shake has nothing but ingredients to help benefit and feed nutrition to your body…your body will thank you.

Feel free to watch an informational video on the Isagenix® IsaLean Shake

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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The many Health Benefits of Salmon

Nutrition and Health Benefits

The American Heart Association recommends at least 2 servings of fish per week. Now, I know why… This fish is packed with a lot of healthy and beneficial nutrients! Salmon is not only low in calories, but it is also a great source of  important and healthy Omega-3 fatty acids (helps with the immune system,circulatory systems, and helps prevent unwanted inflammation) , B6,  B12, Niacin (processes fats in the body and lowers cholesterol), tryptophan (an amino acid which helps reduce headaches and even help stop cravings for unecessary amounts of carbohydrates and sweets),  Selenium, High in Vitamin D (an entire day’s worth!), Magnesium, and of course…protein!

Wild or Farmed Salmon?

Many don’t even bother to ask this question or understand the difference between the two, so I have to bring this up! Defintely go for the Wild Salmon. Farmed Salmon has been tested with much higher (up to 10 times the amount compared to Wild Salmon) amounts of toxins, including dioxin, toxaphen, dieldrin, polybrominated diphenyl ethers (PBDEs) and polychlorinated biphenyls (PCB’s). These toxins are found to increase the risk of all cancers, diabetes, cardiovascular disease, and can even surpress your immune system – just to name a few things. To keep it short and simple; you don’t want these toxins in your body, and if it is Farmed Salmon, the dangers outweigh the benefits and it is best to avoid them.

Food Preparation

You can buy Salmon in many different ways; fresh, frozen, canned, and raw (sushi). This is great because that means there are many ways to prepare this wonderful and healthy fish without ever getting bored!

Fresh Salmon is great as long as you are planning on preparing your meal same day, or at least in the next short while (usually there will be a “best before” date on the package). Frozen Salmon is convenient if you want to buy Salmon in bulk, without having to deal with your fish going bad. Both Fresh and Frozen salmon can be baked, steamed, and the Fresh can also be grilled.  Canned is not necessarily my first choice, but if you want it, I personally recommend choosing the canned Salmon with the bones and skin included, which gives you a higher amount of Calcium in it- perfect for Salmon sandwiches which can replace your Tuna sandwiches. Salmon Sushi rolls is another great way to enjoy Salmon! When I first tried raw Salmon, I was nervous that it might taste “fishy”, but if you go to a reputable Sushi Restraunt, it shouldn’t taste “fishy” at all, and you will enjoy it if you already enjoy sushi.

Serving: 4 oz

Calories: 261 (plain, nothing added)

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