Can you REALLY get enough protein without consuming meat?

protein postOne of the main tenants of the Bradley Method, and really pregnancy as a whole, is the importance of nutrition. The Bradley Method recommends that expectant mothers consume at least 80-100 grams of protein per day! Now, I am not much of a meat eater (except for our family’s venison and some grass-fed cow we were gifted with this year, and that only on occasion) so this task seemed completely daunting to me. But, of course, this was my homework for the week- to calculate my average protein consumption. Boy, was I surprised with the results!

Here’s my journal for the day:

4:00 AM (yes, seriously, every night around this time I wake up ravenous)
Bowl of gluten-free cereal: 4 grams
Organic milk: 8 grams

8:30 AM
One slice whole grain bread: 5 grams
2 Tablespoons sunflower seed butter: 5 grams
2 tablespoons chia seeds: 6 grams

12:00 PM
One can organic tomato soup: 4 grams
Two slices of whole grain bread: 10 grams
Three slices pepperjack cheese: 15 grams

3:30 PM
One SERVING Popcorn: 4 grams
1.5 Tablespoons Nutritional Yeast: 8 Grams

6:00 PM
Baked Quinoa- estimating, but by quinoa consumption alone at least 12 grams
more if including cheese consumption as well
Stir-fried yellow squash- 1 gram

7:30 PM
Pumpkin muffin from panera during Bible Study (oops): 7 grams! surprise!

9:30 PM
Large glass of milk- 8 grams

TOTAL FOR THE DAY: 97+ grams of protein- and NO meat!

Avoiding meat is not my goal- I just wanted to challenge myself and see if I could eat nutritiously all day and still maintain the levels that I need. It was much easier than I thought! Snacking and eating more frequent, smaller meals is encouraged during pregnancy, so this definitely helps.

One thing I did notice is that much of the protein came from carbs- whole grain bread, gluten free cereal- while this is alright in moderation, having a carb-heavy diet can sometimes lead to gestational diabetes, so it should be avoided when possible. This is where meat, dairy, and veggies come into play.

Still unsure about getting adequate protein without eating meat? Think about this: pound-for-pound, the strongest mammal on earth is the Gorilla- which is an herbivore 🙂

Foods You Never Knew You Liked: Nutritional Yeast

This week’s feature food is not exactly a food, but might be more accurately described as a seasoning.  Nutritional- or, sometimes referred to as ‘brewer’s’- yeast is a staple for most vegetarian and vegan kitchens, and is about to become one of yours, too.

I was first introduced to this gem by a veg friend who used it on popcorn and in stir-fry.  She told me that she used it to boost her protein and B-vitamin levels.  She was right, too- not only is nutritional yeast very high in protein, but it contains amazing amounts of B-vitamins, particularly the sought-after B12.  It also contains a healthy dose of fiber- and, let’s be honest, we can all use a little more fiber in our diet!  Boasting all of these wonderful benefits, I had to give it a shot.

I bought a small bag of the off-yellow flakes from the bulk section at Whole Foods to give it a whirl, and soon found myself putting it on everything.  Seriously, this stuff is delicious.  I don’t know what it is about the taste, but I think that a sprinkle of nutritional yeast makes everything taste like heaven.  My favorite use for the seasoning is on my eggs in the morning, with a little sprinkle of grey rock salt and fresh pepper.  I have even been known to take a tiny Tupperware container of it with me when I travel or visit friends for a day or so.  I have a serious love affair!  Here are some other ideas for your new best friend:

Sprinkle on popcorn or pizza

Mix into green juice, smoothies, or a tomato juice drink

Fold into flour and breadcrumbs for a tasty breading

Toss whole grain noodles with olive oil and yeast

Stir into gravies and sauces

Puree with nuts and a little water to make a raw, vegan ‘cheese’

Sprinkle some on brown rice

Season eggs in the morning

The possibilities are endless, really.  Send me your creations!  You can buy nutritional yeast at your local health food store- if you’re lucky, maybe you can get the shaker container that Red Star and Bragg’s make!  Yum!

Easy Health Tips: Best Eco, Health, and Social Responsibility Apps!

Happy Monday, everyone! I hope you all had a great weekend! We are headed to a show in West Virginia tonight, and then home for a few days. I intend to spend a great deal of time in my kitchen with friends in the next few nights, so get excited for some creative and healthy recipe reviews! Now, onto today’s fun…

The iPhone is a wonderful thing. I can’t imagine going without it anymore- it helps me keep up with my friends and family, track my diet and exercise, document my life in photographs, and find new recipes and fashions. That being said, the iPhone can be a powerful tool for the social, health, and Eco-conscious individual. I wanted to highlight some of the best apps in each category- hopefully you find something that appeals to you!

SOCIAL
Better World Shopper is one of my favorite tools- I reference them all the time while shopping. The app, especially is a great reference while shopping and allows you to quickly compare different brands on a scale of Eco-onsciousness, social responsibility, and other criteria. Browse their website for a full explanation of their ratings.

Free2Work is similar to BWS, but concentrates in social responsibility, articulately with child slavery and trafficking offenses. Created by the Not For Sale Campaign, it is self-described as the “modern day abolitionist movement”. A nice feature of this app is the barcode scanner- it will pull up that product directly and give you a full report.

GoodGuide allows you to search by products or brand, but also by different criteria- social, nutritional, environmental. Your can make your own favorites out of the 50,000+ products featured, and even make “products to avoid” lists!

ECO
IRecycle– shows you what items can be recycle, when, and where. includes recycling center maps based on your location, relevant articles, and infographics. More than 300 types of materials a reviewed. Easy to use and very visual.

Locavore– for the adventurer and local foodie at heart! Foraging tips and recipes for using local edible plants, CSAs, farmers markets, vegan and vegetarian filters, and seasons according to your location. Includes maps of local sellers, with directions! A gem of an app.

Green Book– This app doesn’t feature specific products or brands, but instead focuses on principles and how to make good green decisions, offering a plethora of eco-living tips and tricks.

Get There By Bike is an interactive bike map and directions application that helps you safely get from point A to point B by bicycle. Includes tools to mark traffic, dangerous intersections, bike parking, bike theft, record and share your own routes, and a timer.

HEALTH
Map My Run– I use this every time I run! This app uses GPS functions to tell you exactly how far you have run, shouts our your time on mile splits, and gives you an overall pace at the end of your run. You can even save runs and try for your personal best time, or search for others runs in the same area! Very useful. Especially when I think I have run five miles and actually only ran two. 😉

My Fitness Pal– I use this app almost every day, along with most people on our tour. While I personally think that calorie counting can be very dangerous (particularly for this who have struggled with eating disorders) it can be a powerful tool, particularly if you have trouble gauging portion sizing or how much to eat at one time. It allows you to input exercising, weight loss or maintenance goals, and create favorite meals. One of my most- used apps.

Hatha Yoga– while I have not personally used this app, it has received glowing reviews online as being both easy to follow and authentic to the practice of yoga. Allows for use f both preset and customized classes. Great for the yogi on the go!

BodyRock.tv -okay, these workouts are insanely good. If you want to kick your butt into shape, download this app and get started. Workouts are between 10-20 minutes, full body, cardio, killer. They have built up quite a following! They also have a full website.

Do y’all have any apps that you swear by? Anything you feel like is missing from the app world? Let’s make it happen!