Many people think that eating animals is essential to get an adequate amount of protein. This is a myth. Plants have protein too, and many of them contain more protein than some animal meats. Certain plants offer complete protein to fuel the body, and muscles in particular, because they contain all of the essential amino acids.
Not many people who eat a well-rounded, whole food-centric and plant-based diet have to worry about their protein intake. However, if you do count protein grams as part of your health and workout routine, consider that the following plant foods eaten as part of a balanced diet will provide you with all the protein you need.
There are many types of plant-based protein powders that you can mix into water, juice, or smoothies. Soy protein powder is one of the most popular options. It’s packed with protein, incredibly low in fat and cholesterol, and pretty tasty, if you buy the right version. When shopping for soy protein powder, opt for non-GMO varieties. Pea protein powder is another plant-based protein powder that you can use to bulk up or simply stay healthy. Choose hemp protein powder if you want to get a solid dose of fiber in your protein powder as well.
Legumes, or beans, are chock full of protein, and they’re also versatile. You can make a bean dish for breakfast, lunch, or dinner. Consider that most beans have about 40 grams of protein per cup, so choose these protein-packed plants to include in breakfast burritos, chilis and soups, dips like hummus, tacos, and more.
Many vegetables contain healthy amounts of protein. Kale has more than 4 grams of protein per cup, and broccoli raab has 3.8 grams of protein per cup. While technically a fruit, sun-dried tomatoes contain 14.1 grams of protein per 100 gram serving. Artichokes, peas, and parsley are also protein rich.
Whole grains like wheat, oats, buckwheat, spelt, and brown rice are all filled with protein. These grains are also versatile and can be used to create healthy and protein-abundant cereals, snack bars, breads, and other foods.
In addition to these foods, you can get more than your daily requirement of protein by eating seeds like quinoa, chia, flax, and sunflower seeds. Protein is plentiful in fortified milks, and it’s often found in veggie meat products like Beyond Meat or Quorn. As you think about the food you eat, and how your choices help or harm your body, consider that a plant-based diet filled with plant protein is the healthiest diet for the human body. It’s a diet that will surely keep you energized, strong, and fit, as long as you’re approaching it with clean and whole foods as staples.
If you want to find out more ways to keep your body healthy, fit, and toned, feel free to call us or pop into our fitness gyms in Los Angeles, Culver City, and Santa Monica. We love talking about health, and we’re happy to chat with you, on the phone or over a workout.
If you’re like us, you indulged in a few goodies during the holiday season that you don’t normally eat. That’s fine. Sometimes, we need a bit of something decadent as a treat. But, as the New Year comes upon us, it’s time to recommit to a lifestyle of eating mostly nourishing food. It’s time to get back to healthy eating, and we have some delicious ways you can do just that.
The following are a few recipes that are yummy but super healthy. They’re recipes that you can use to make delicious food that also puts you on the right track to a fit future.
Detox Green Juice
As you enter 2016, take some time to purge anything that is not bringing you to the peak of wellness. You can do this, in part, by drinking a detoxifying green juice each day. This green juice is made from water-rich fruits and green veggies that help you flush out any bad stuff substances that might be hanging over from the holidays.
1 handful organic kale
1 celery stem
1 organic green apple (stem removed)
1 lemon (peeled)
Process all ingredients through a juicer. Makes 1 glass of juice.
Raw Pesto Pasta
This Raw Pesto Pasta is filled with water-rich veggies, and it’s unprocessed, giving you nourishment and pure food to clean up your diet.
1 cup spiralized raw zucchini (these are your noodles)
2 bunches fresh basil leaves
1/2 cup expeller-pressed olive oil
2 cloves fresh garlic, peeled
1/2 teaspoon pink sea salt
1 cup organic arugula leaves, stemmed
1/2 cup organic cherry tomatoes, halved.
1/4 cup black olives, pitted and sliced.
Ingredients for Nut Parmesan
1/2 cup raw Brazil nuts
1/8 teaspoon garlic, peeled and crushed
Pinch of pink sea salt
1. Place spiralized zucchini noodles in a large bowl.
2. Combine basil, olive oil, garlic, and salt in a food processor or high-speed blender. Blend until smooth and creamy. Pour onto zucchini noodles.
3. Add arugula to zucchini noodles. Stir noodles, pesto, and arugula until well incorporated.
4. Prepare Nut Parmesan by pulsing Brazil nuts, garlic, and salt in a food processor or high-speed blender.
5. Serve noodles on individual plates topped with cut cherry tomatoes and olives. Sprinkle with a generous serving of Nut Parmesan.
In addition to making detoxifying, healthy recipes like the ones we’ve mentioned, it’s important that your New Year approach to health include drinking lots of water, getting adequate rest, keeping committed to your fitness routine, and staying positive in your outlook on life. As we begin the New Year, the staff at our A4 Fitness in Los Angeles, Santa Monica, and Culver City is looking forward to seeing you in our studios and talking with you more about a healthy and fit approach to living.
Adam & Amanda
We have spent most of our adult lives training and guiding thousands of people toward better health & fitness. We have created this A4 Blog in order to better educate our friends & members. We will answer any of your health / fitness / nutrition questions as well as keeping you posted on what's new at A4.