No Meat, No Dairy: A new approach to weight-loss.
that Americans eat too much protein already and this over-consumption leads to osteoporosis. Protein leaches calcium from the bones. Fact: The countries with the highest levels of dairy consumption are also the nations with the highest rates of osteoporosis. So do your body a favor - get your protein from the following sources and realize that you only need an average of 44-56 grams of protein per day to meet your daily requirements. 44 for females, 36 for males. The average American eats an average of 100-120 a day - hmmm I wonder where there getting their protein?
Excellent sources of protein:
Grains: Brown rice, oats (CEREAL, OATMEAL, GRANOLA), millet, corn, barley, bulghur and wheat (WHOLE WHEAT BREAD, PASTAS, CEREALS, FLOUR, ETC.) FYI: Corn isn't a vegetable, it's actually a grain.
Legumes: Green peas, lentils, chick peas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, navy, lima, soy) and products made from them like tofu, textured vegetable protein - TVP - tempeh, soy milks) peanuts, etc.
Greens: Broccoli, collards, spinach, etc.
Nuts and Seeds: Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds are a good source as well as sesame seeds and pumpkin seeds.
Fish: Fish offers an abundance of health benefits (essential fatty acids, protein) and are a good alternative to meat and poultry. But be careful and watch which types of fish you eat. Some contain high levels of mercury that can wreak havoc on the body. Salmon and tuna have the lowest levels. Please note that EFA's can be found in yellow vegetables and oil-rich foods.
Most people don't realize how much protein they are already consuming without ever touching a piece of meat. Think about the spinach or the green peas you ate with your meal, or the chickpeas at the salad bar or the sesame seeds on your bagel or that PBJ you ate yesterday. And get this - protein absorption increases by 30% when these foods are combined.
Let's talk about calcium for a minute. Yes, milk does contain calcium but I can name at least 6 different healthy alternatives that contain even more calcium than milk. Keep in mind that milk contains about 120 mgs per cup and too much calcium can lead to kidney stones. The average adult needs around 800 mgs. per day.
Collards - 304 mgs. Kale - 249 mgs. Oats - 170 mgs. Chickpeas - 150 Almond/Raisin mix - 290 Tofu - 150
Don't forget calcium fortified
Latest Articles