Vegetarian Protein Ideas

Vegetarian Protein Ideas

Here at the NHCAA, we know that diet is key to good health. 

Typically we recommend a diet that consists primarily of high-quality meats, vegetables, and good fats- we do not recommend a vegan or vegetarian diet.  Although it is possible to do a meatless diet in a healthy fashion, it is very difficult to get adequate protein while simultaneously keeping carbohydrates low.

Even though we do not recommend a vegetarian diet, I do understand that for some individuals, vegetarianism or veganism can be a strong personal or religious conviction.  If you are one of those individuals, I highly encourage evaluating your macronutrients (macros).  How many carbohydrates are you consuming in a day in relation to your protein and fat intake? I also recommend you examine the sources of your protein.

The app we recommend for tracking macros is Cronometer.  

Cronometer is our app of choice because it is comprehensive and, most importantly, has a very accurate database.

The minimum protein I typically recommend is 60-80 grams per day while the maximum amount of carbohydrates I recommend is usually between 75-125 grams per day.  Fats should be enough to keep you satisfied and full, so you don’t need to snack (see my video Good Sources of Fat for more). Your diet can accommodate more or less fat depending on how many carbohydrates you are consuming (more fat if your carbs are lower and less if your carbs are higher).

Many vegetarians rely heavily on soy-based products to get their protein, as these products are protein dense.  I do not recommend soy as the basis of any diet.  Soy proteins are typically GMO (genetically modified organisms) and highly processed.  When consumed in high amounts, soy products can also negatively impact hormonal balance.  I also do not recommend mock meats because they often contain soy or gluten and are highly processed.

Getting enough protein while avoiding soy and keeping carbohydrates down on a Vegetarian or Vegan diet is tough!  There is less room for error on these diets.  Although balancing macros on these diets is a challenge, it is still possible.  I have created a list of higher protein items that can assist with a meatless diet. 

VEGAN PROTEIN FOODS:

SOURCEQTYPROTEIN (gm)CARBS -net (gm)FAT (gm)
Hemp Hearts3 tbs9.471.414.6
Chia Seeds2 tbs419
Flax Meal2 tbs2.5646
Lentils0.5 cup9120.4
Pumpkin Seeds0.25 cup9215
Hummus0.5 cup9.51012
Banza Noodles2 oz 11303
Peanut Butter2 tbs7516
Ripple Milk- Unsweetened (pea)8 fl oz8<14.5
Kite Hill Greek Yogurt- Unsweetened (almond)11410
Great Northern Beans0.5 cup8.3140.5
Black Beans0.5 cup711.70.4
Green Peas0.5 cup870.3

This high-protein foods list was designed to fit both vegans and vegetarians. If you are a lacto-ovo vegetarian- eggs and some dairy, like Greek yogurt, can be great sources of protein as well.

Health is not a one size fits all concept, there are many pathways to health.  However, there are basic nutritional truths that apply to every person and every diet.  For good health, you need enough protein for tissue repair and muscle building, and you need to limit carbohydrates and sugars to keep inflammation down and the immune system balanced.  I hope these vegetarian protein ideas help you to find a better balance with your macros.

Your Holistic Pharmacist,

Dr. Amanda Childress, PharmD – Bio

5 Healthy, Happy Holiday Eating Tricks

5 Healthy, Happy Holiday Eating Tricks

It’s December, so here are 5 healthy, happy holiday eating tricks for you. The month is filled with shopping, hectic schedules, cooking, baking, parties, and gatherings (not 2020). However, it can be one of the busiest months of the year, but it can also be a lot of fun. For those of us on a nutritional program the trick is to stay on track with our eating habits even with the many snickerdoodles, peanut butter pinwheels, fruit cakes, cookies covered in every color and form of sugar imaginable, and gingerbread men that happen to cross our paths. My holiday gift to you is a list of healthy holiday eating tips to help you stay on track so you can enjoy the holidays without sacrificing your health. Learn about eating healthy during the holidays below!

during holidays eat nuts for protein to stay satiated

  • Eat protein throughout the day. I know you are busy and time-crunched, especially at this time of year. That’s what makes having protein in your system at least three times a day so crucial. It helps you to maintain your energy by keeping your blood sugar steady.  Being fueled by natural protein also makes it easier to turn down that slice of ho-ho cake when offered to you ever so sweetly by Aunt Dotty. If you are on the go, you can take a hard-boiled egg, a pack of nuts, or even some nitrate-free lunch meat along for the ride. I like to keep a protein bar in my purse in case I find myself in a pinch.
  • Put a new twist on old traditions. I get it, for most of us, there are certain foods that are an intricate part of the family tradition. Although you may be all right without it, cousin Billy Bob may not agree. Try making a healthier alternative that is gluten-free and has no refined sugar. Some good pie recipes use coconut flour and maple syrup or other healthier choices. Even though the delicious dessert you love may still be there, you will be able to turn to something delicious that won’t make you need to take a three-hour nap or have to wear your “eating pants.”
  • Create new traditions. In years past, my family didn’t have a lot of holiday traditions except to gather around a bunch of food and eat. I don’t think we are the only family that does this. Try planning other activities that are not entirely reliant on food. My family in recent years has started integrating other activities into the festivities that are not reliant on food, like playing games.

create new traditions for healthy holiday eating tricks

  • Bulk up on low carb indulgences: So if I’m at a gathering and there’s a table with lots of yummy food, I still eat like royalty. I focus on the meats, the veggie trays, and fruits. The nice thing about doing this instead of my old way of stacking up everything on the table is I maintain good energy, and I don’t feel bloated or yucky later…just happy.
  • If you can’t resist…compromise. Now that you are on your quest for better health and you have accepted the mission of getting off of sugar and eating low carb and thoroughly educated on the health consequences of making bad choices, you can laugh in the face of the demon sugar without batting an eyelash! Right? Right! Except for the times when you can’t. You are still human after all. If that happens, don’t throw all your hard work down the chute. If it’s something you really can’t resist and the siren sugar is singing your song from inside a decadent piece of chocolate chip cheesecake, eat a bite or 2 if you must, then put down the fork and walk away. You can feel good that you tasted it but also feel good that you exercised control not to eat the whole thing.

Getting through the holidays without having to get the “fat pants” out of the closet come January IS possible. I hope these tips help you to hold your own during the holiday season. Happy Holidays!

Yours in health,
Dr. Amanda Childress, Holistic PharmD

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STOP Eating C.R.A.P.

STOP Eating C.R.A.P.

The moment you ring the New Year, you are bombarded with diets promising you miracle result, in records time.

Unfortunately, most of those diets aren’t even healthy but the contradicting recommendations can leave you very confused and overwhelmed.

At the Nutritional Healing Center of Ann Arbor, we believe that health starts with food. And since our practice is based on individualized care, your nutritional needs are unique to you. In fact, there are many easy ways to improve your diet.

So, what works for your neighbor, colleague or that health blogger, isn’t necessarily going to work for you. Even what worked for you in the past, might not work for you right now, because your health might have changed since then.

Does eating a healthy diet sound even more confusing now?

Don’t worry, I will keep it short, simple and even easy to remember:

Just cut C.R.A.P out of your everyday diet:

Conventional Food: High in herbicides and pesticide residues, cancer-causing, and hormone-disrupting chemicals. Your best bet is Organic and Non-GMO, if you can’t afford it fresh, make your way to the frozen aisle: organic frozen is better than fresh conventional produce.

For more info on the dangers of convention food check websites like Consumers Reports, EWG.org, Beyond Pesticides.

Refined Carbohydrate: Also known as simple carbs, it includes sugar and any grains that have been altered from its original form in nature: pasta, flour, white rice, cereals, etc. They are stripped of all of the nutrients, these empty foods cause inflammation and rapid spikes in blood sugar and insulin levels. (1)

Vegetables, low glycemic fruits, and occasionally sprouted grains are well-tolerated carbohydrates by most people.

Artificial Additives: MSG (Monosodium glutamate), artificial sweeteners, artificial colorings, sodium nitrite, high fructose corn syrup, these are the most toxic and most common food additives. They have been linked to allergy reactions, inflammation inside the cell but also neurological behaviors; it may promote hyperactivity in children. (2)

Processed food: high in additives and preservatives, it’s any type of food that, has been through a series of alternations and turned into a packaged product.

Read the labels, make sure the ingredients are actual food you would recognize in nature, none of them belong to the list above.

The fewer ingredients, the better.

Bottom Line?

Stick to whole foods, that either comes from the soil or that has a mother.

Make sure every meal is filled with animal protein and healthy fat.

Buy from your local farmers, many companies like Aldi, Imperfect Foods, Brandless and Thrive Market are making organic and healthy options more accessible and affordable.

Dr. Taggy Bensaid, ND

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Salt (and water) For Humans

Salt (and water) For Humans

The Human Body Is 70% Water!

Most Americans are dehydrated and don’t know it. In fact, in America, water is the number one nutritional deficiency. The body’s joints, discs, organs, muscles, and skin all rely on water to make them work properly. If you feel the “thirst” sensation, it means you’re already dehydrated.water-and-salt-vickers-2

Dehydration may be the cause of high blood pressure, and blood clots are often the result of thicker blood due to dehydration. Athletes are especially at a higher risk for dehydration and it will impair their ability to perform at peak levels, especially when exercising in a hot, humid environment. Learn how to stay hydrated all day below.

Salt is an important component of proper hydration.

Salt drives water into the cells (think, osmosis) instead of allowing the water to pool outside the cell walls producing swollen ankles and painful joints. Salt is a natural histamine, and pinches of salt followed by small drinks of water will stop excessive histamine production.

The salt used to help with hydration should contain 60-70 trace minerals (e.g. Celtic Sea Salt, Real Salt, or Himalayan Rock Salt) and should be taken in addition to the salt used in cooking and eating food. The salt may be added to the water directly or taken by mouth alone and followed by a small amount of water…just enough to get it down. This is one reason why you might drink salt water.

Here are a few pointers regarding proper hydration:

  1. For every 50 pounds of body weight, drink one quart of water.water-and-salt-vickers-3
  2. For each quart of water consumed, ingest ¼ teaspoon of sea salt.
  3. Stop drinking liquids ½ hour before consuming a meal and startup hydrating again 3 hours after the meal. Your food will digest better because your stomach acid won’t be diluted and neutralized!
  4. For every cup of a caffeinated drink consumed, the body loses two to three cups of water. For every cup of an alcoholic beverage consumed, the body loses three cups of water. Adjust your water/salt intake accordingly.
  5. One of the easiest cures for a hangover: proper hydration!

Dr. Joel Vickers,
Applied Kinesiologist

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Diet 101 – Nutrition Not Deprivation

Diet 101 – Nutrition Not Deprivation

Need to know where to start with a “diet”?

If you have watched any of Dr. Schmidt’s YouTube videos or been in the office lately you have heard us talking about therapeutic diets such as ketosis, fasting, and intermittent fasting, and carnivore diet. These types of diets can help in many situations. But, as an individual, you may wonder where to start. Here are some ideas to make a healthy transition for you and your family. Learn how to start a diet plan below.

Eat For Nutritive Value

nutrition-deprivation-2

Photo by Margo Brodowicz on Unsplash

Dieting 101 begins with eating the foods that will fuel your body, not break it down. Sugar and carbs over what you can burn break the body down and can cause damage. An initial diet plan for most people involves just making better choices. I used to love “Choose Your Own Adventure” books as a kid. Getting from point A to B for you is a matter of your own choice. Your diet can be your adventure. You can go fast (cutting out all sugar and grains) or slow (reducing the quantity of sugar and grains you eat). You could try a ketogenic diet or just lower carbs below 72 grams per day. You can start with a cleanse/elimination-style diet (Paleo or Whole 30 Auto Immune) or slow and steady (take our obvious problems first and snowball improvements from there). You just need to start!

Focus on protein and good fats and eat some vegetables if you want. Limit grains and sugar.

nutrition-deprivation-3

Photo by Alex Munsell on Unsplash

Which means eat protein: beef, chicken, fish and seafood, turkey, lamb, eggs, pork, venison. The best quality you can get. Eat good fats: butter or ghee, avocado and avocado oil, olive oil, coconut oil, coconut milk. And, if you need some variety, throw a vegetable in the mix: salads, asparagus, zucchini, brussels sprouts, celery, carrots. Whatever you like and is in season. Now, START! Enjoy your diet adventures and we look forward to helping you any way we can with your nutrition needs.

Yours in health,

Kerry Cradit, B.S. Nutrition and Food Science

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Becoming Fat Adapted

Becoming Fat Adapted

No matter what your current diet consists of, there is usually room for improvement.

I am still working to improve my diet. At the very beginning of my nutrition program, I became more aware of what I was eating. I had young kids. I would eat things off their plates without even really being aware that I was doing it. I’d finish their cheez-its and peanut butter and jelly sandwiches. I wasn’t even hungry. And, some of the foods I ate I didn’t even like. Bad habits were uncovered by simply food logging and paying attention.

A good way to improve your diet is step by step. An excellent first step is food journaling (especially in an app or computer-based program like Cronometer. Once you know your macronutrient intake (carbohydrates, protein, fat) averages, you can start targeting better choices and numbers to help you achieve your goals. 

Step two: As you make better choices (usually more protein, adequate healthy fat, lower carbohydrate) you eat less often. Less snacking lets your body burn fat and not sugar/carbohydrates as fuel. This step can take some time as your body adapts to this change. An individual can’t go from a standard American diet high in carbohydrates to being fat-adapted overnight. Sometimes during this phase, you may need to increase your protein and fat to help you feel more full and allow you to decrease carbohydrates.

Being fat adapted means that when your body needs energy it can go into a fat-burning state to function. As you get more fat-adapted you can adjust your protein and fat intake to meet your needs. If you are trying to build muscle or are very active you may need to increase protein and fat. If you are trying to lose weight you may need to decrease fat to allow your body to burn your fat as fuel.

Intermittent fasting is longer periods without food. Increasing the amount of time you go without food encourages cells to renew and repair. This can help with weight loss, inflammation, and healing.

My most current diet experiment was with carnivore eating.

The carnivore diet is eating just animal meat for all your nutritional needs. There are no fruits or vegetables or any processed carbohydrate foods.  Carnivore diet,

My husband and I did this starting in May. I did this elimination type diet so I could see what foods were not good for my body. I did it very strictly for three weeks and then started experimenting with what I could add in and still feel well. Within five days I was shocked by how good I felt and was in deep nutritional ketosis. While eating carnivore I lost approximately 8 pounds (my husband has lost 28 pounds). I noticed that my muscles were stronger and more defined without even adding exercise. We are still eating primarily (85%) carnivore in our house and my husband is having excellent results during marathon training compared to previous years.

My opinion: being fat-adapted and cycling in and out of ketosis periodically is the ideal state of health and healing. Ask your Practitioner if you need help with your diet. We look forward to helping you on your health path.

Yours in health,
Kerry Cradit, B.S. Nutrition and Food Science