FitSugar

Which Vegetarian Food Contains More Protein?

FitSugar — Mon, 26 Oct 2009 07:00:20 -0700

When I dappled in vegetarianism in college, my mom was all over me saying, "How are you going to get enough protein?" Meat isn't the only form of protein out there, so take this quiz to see how much protein you'll find in vegetarian foods.

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Healthy Eating Tip: For Breakfast, Don't Forget the Protein

FitSugar — Tue, 25 Aug 2009 03:00:00 -0700

Toasted bagels, blueberry muffins, and warm waffles with fruit are some of my favorite choices for breakfast. Although they're tasty, they don't offer much protein. This essential nutrient makes you feel full and gives you sustained energy. So after eating a breakfast that's low in protein, you'll end up feeling hungry and sluggish soon after, and are more likely to reach for an unhealthy pick-me-up before lunch. If weight-loss is your goal, or you just want to prevent unnecessary weight gain, a high-protein breakfast can help.

Since the average woman needs between 40 and 60 grams of protein a day (depending on your weight and activity level), eating 10 to 20 grams of protein per meal is a great way to make it happen. To see which high-protein foods I recommend keep reading

Protein Quiz

FitSugar — Fri, 19 Jun 2009 04:30:00 -0700

Protein is the building block of life, but how much do you know about it? Take this quiz and see if you have the scoop on protein.

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6 Meatless Ways to Get Five Grams of Protein

FitSugar — Wed, 29 Apr 2009 10:00:00 -0700

Eating enough protein daily helps with weight loss, since this macronutrient satiates your hunger better than carbs or fats. Plus, protein is the building block of the human body. Your muscles, skin, hair, and connective tissues are mostly made up of protein, but it also plays a huge role in every cell in your body. Our enzymes, hormones, and DNA are also partially made up of protein, so it's important to get enough every day. Depending on your weight and activity level, a woman needs between 40 and 60 grams per day. Check this chart to see exactly how much you need.

Since I'm always hearing that women feel like they have a difficult time getting their daily amount, here are five easy ways to get an added five grams of protein.

Add 1/2 a cup of garbanzo beans (chickpeas) to your salad for 5.9 grams of protein. If you're not a fan of beans, then sprinkle one ounce of organic shredded cheddar cheese instead to get six grams of protein.
Crumble 1/8 of a block of tofu and mix it into your pasta sauce for an added 6.4 grams of protein.

To see the other ways to get five grams of protein, read more.

Spoon out two ounces of cottage cheese and add it to cut-up cantaloupe for 7.8 grams of protein.
Snack on 1/4 cup edamame (boiled green soybeans) and you'll consume 5.6 grams of protein.
Just one ounce of tempeh (1/8 of a package) can be added to your stir fry to get 5.5 grams of protein.
Munch on 20 almonds, which contain 5.1 grams of protein. Or if you prefer, you can spread two tablespoons of almond butter on crackers to get 4.8 grams of protein.

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The Magic Ratio For Recovery

FitSugar — Fri, 27 Mar 2009 12:00:00 -0700

Replenishing your body post-workout is just as important as what you eat before you hit the road or gym. If your workout is over an hour, or you run over six miles, you need to refuel your muscles so they will be ready for your next workout.

Thirty to 45 minutes after working out, your body is more responsive to insulin, which helps the muscles pull glucose, made from carbs, out of the bloodstream and into the muscle. You should aim to eat 100 to 200 grams of carbs during this period. Add a little protein to the mix and your muscles can store even more fuel, and the protein also helps repair the muscle damage associated with strengthening them. The ratio of carbs to protein is four to one. You can find this ratio in recovery drinks like Accelerade, but real food can work just as well. In fact, chocolate milk comes close to the magic ratio for recovery and adds other vital nutrients.

I have read that you have until two hours post-workout to fuel your muscles with carbs and protein, but I have also read that you should start replenishing your muscles even before you hit the shower. You can always start off with a large banana immediately after your run plus eat 30 grams of carbs, and worry about refueling your muscles with the magic ratio after your shower.

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Food Review: Better Whey of Life Yogurt

FitSugar — Thu, 26 Mar 2009 10:00:00 -0700

You know I love a good pun, and I love yogurt, so how could I not try this new yogurt called Better Whey of Life? Made with whey protein - a favorite of weight-lifting types - each six-ounce cup of the creamy nonfat yogurt contains 15 to 17 grams of protein. That's significantly more than most other yogurt brands, which typically contain five to eight grams of protein, but on par with many Greek yogurts.

The whey base is not only supposed to keep you feeling full and full of energy, but it's also designed to help you slim and tone your figure. I can't really vouch for the latter claim, but I definitely noticed this yogurt stayed with me well until lunchtime. To see what I thought and what a serving looks like, read more.

Better Whey yogurt comes in five flavors, including peach mango and vanilla; I tried plain, strawberry banana, and the trendy acai mixed berry. All of them have 0.5 grams of fat and 145 calories, aside from the plain, which has just 130.

I am not usually a fan of sweet yogurt, but with this brand, I preferred the flavored to the plain. They were just barely sweet, and the base flavor (I'm guessing from the whey) has a slightly sour, earthy taste, like sour cream or even cottage cheese. In the plain version, it wasn't terribly appetizing, but with the fruit flavors, it was a perfect way to cut the sweetness. I'd imagine the effect works equally well in vanilla.

The texture is thick and hearty but not as creamy as Greek yogurt, so if you want the protein of the Greek stuff without the distinctive texture, Better Whey is an excellent option. It's a highly satisfying and full-bodied yogurt. You can buy it at Whole Foods and other natural and specialty stores, so find one near you.

Healthy Eating Tip: Make a Lentil Ragu

FitSugar — Mon, 23 Feb 2009 14:30:00 -0800

Most people are eating at home more often these days, including yours truly. Saving money is a big priority, and being experimental in the kitchen is key for avoiding boredom: With these ideas in mind, I suggest you test a lentil ragu.

Lentils are deliciously inexpensive and each serving offers tons of protein and fiber. Texturally, they are a perfect substitute for meat in a traditional ragu sauce. If you're using prepared pasta sauce, simply cook up some lentils and heat them with the sauce before serving. Season as you please.

Changing it up will help you from resorting to takeout, and you're giving yourself a healthier meal by adding these nutrient-filled legumes. Best of all, lentils are a snap to prepare, so you're not forced to choose saving time over saving money.

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What's the Deal With: TVP

FitSugar — Mon, 16 Feb 2009 08:00:00 -0800

TVP might sound like a new sexually transmitted disease, but it's actually a kind of food made from soybeans. The letters stand for Texturized Vegetable Protein, and it's produced from soy flour after the soybean oil has been removed. It's cooked under pressure, made into little shapes, and then dried. Once added to food, like vegetarian chili, the texture becomes chewy, and it absorbs flavors just like tofu. Add it to foods to increase the amount of protein and fiber, plus it's also high in potassium, calcium, and magnesium. Some varieties are fortified with vitamins, so it's a great way for vegans and vegetarians to get vitamin B12. TVP is dry, so it doesn't need to be refrigerated. That means you can buy it in bulk to save money, store it in an airtight container, and use it as needed.

You can buy it minced or in chunks for about $3 a pound, and some companies even sell flavors. Add it to soups, chili, stir fries, pasta sauce, casseroles, burritos, or pizza.

To see the nutritional info for TVP read more.

Serving Size	1/4 cup
Calories	80
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	2 mg
Carbs	7 g
Fiber	4 g
Sugar	3 g
Protein	12 g

Do you cook with TVP? If so tell me what you make with it in the comment section below.

Learn to Love: Lentils

FitSugar — Mon, 09 Feb 2009 09:00:00 -0800

With this economy, we're all looking for ways to save money. Since animal sources of protein can be pricey, why not opt to have at least one meal a week focused on plant-based proteins? I'm talking about lentils. They're a type of legume, and have the third highest level of vegetarian protein after soybeans and hemp. There are a huge variety of lentils, ranging in size and color from brown, to black, tan, green, red, and yellow.

Aside from being a great Winter comfort food because of their soft texture, lentils are one of the best vegetarian sources of iron, and have high levels of the amino acids isoleucine and lysine. Lentils are also excellent sources of cholesterol-lowering fiber, and folate, which is needed during pregnancy. Since they're low on the glycemic index, they may also help you lose weight. Add them to soups, stews, or use them to make a cold salad. They're quick and easy to make since lentils don't need to be pre-soaked like other beans.

To see how lentils compare nutritionally to other legumes read more.

Here's the nutritional info for half a cup of dry beans.

	Lentils	Black beans	Kidney beans
Calories	339	331	310
Total Fat (g)	1	1.4	1
Saturated Fat (g)	.1	.4	.1
Sodium (mg)	6 mg	4.9	11
Potassium (mg)	917	1,439	1,251
Iron (mg)	7.2	4.9	6.2
Calcium (mg)	54	119.5	76.5
Folate (mcg)	460	430.5	362.5
Carbs (g)	57.7	60.5	56.4
Fiber (g)	29.3	15	14
Sugars (g)	2	2	2
Protein (g)	25	21	21

Check out all that iron, potassium, and calcium. Compared to black and kidney beans, lentils are loaded with fiber and protein. Who knew such a little bean could be so healthy? If lentils have never made it into your kitchen, it's time to pick up a bag. If you're not sure how to prepare them, make some Lentil Tomato Soup, Indian Lentils and Rice, or Lemony Lentil-Spinach Stew.

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Lifting Tip: Eat a Protein-Rich Snack After Strength Training

FitSugar — Wed, 31 Dec 2008 05:30:00 -0800

Cardio helps burn calories to melt away fat, but if you want to build up your muscles and get chiseled lines, you need to strength train. When you lift weights, use resistance bands, do crunches, squats, or push-ups, it causes slight tears in your muscle fibers. This is necessary in order to tone up. When your body heals the fibers, your muscles strengthen and become bigger and more defined. In order for that to happen though, your body needs the amino acids in proteins to rebuild your damaged muscle tissue. So within 15 minutes to two hours after a workout, have a protein-rich snack. Some good options are yogurt, cottage cheese, a protein bar, protein drink, or nuts. Not only will eating protein benefit your muscles, but this nutrient will also help increase the absorption of water from your intestines and improve muscle hydration.

If you're wondering how much total protein you should have in a day, check out this chart.

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