The Best Plant-Based Sources of Protein

You Need Posted on by

In some circles meat is king when it comes to high-protein eating (just ask any Paleo dieter), but animal foods are not the only way to get this muscle-building nutrient. Plant proteins such as beans, whole grains, fruit, nuts, and seeds have many benefits: In addition to offering up lots of digestion-helping fiber, they may help lower your risk of heart disease and Type 2 diabetes. But you may wonder how much protein you’re getting from these different varieties. Not all are equal providers: A cup of raw broccoli, for instance, contains about two grams protein, while one ounce of almonds has six grams protein. Three ounces of firm tofu offers about eight grams protein, or 14 to 17 percent of your daily need.

Proteins in food provide amino acids, which the body uses as building blocks for other proteins—such as muscle and the collagen that holds your skin together. Food proteins can contain up to 20 amino acids, and the liver is able to produce all but nine of these. The remaining 11 are essential, meaning they must come from food sources. Without them, the body’s cells will take apart their own proteins to secure the missing amino acids—eventually degrading the body’s muscles and organs.

When a protein contains all the essential amino acids—as is the case with animal proteins and a small set of plant proteins including soy (edamame, tofu, tempeh, soy milk and soy nuts), quinoa, amaranth, chia, and hemp—it’s known as a complete protein. When it doesn’t, it’s an incomplete protein, as is the case with other plant proteins such as beans and nuts.

While one plant protein may be deficient in an amino acid or two, another plant protein may balance it out. For example, legumes (such as beans) offer isoleucine and lysine but are low in methionine and tryptophan—all essential amino acids. Grains (such as rice) contain the opposite balance of nutrients. You don’t need to eat these complementary proteins together at one meal, rather in the same day. “A person doesn’t have to be concerned whether every bite of protein is complete,” says Keri Gans, R.D., a dietitian in New York City and author of The Small Change Diet. “Rather, consume a wide variety of foods daily and you will be sure to eat all your amino acids.” Also be watchful that you’re eating a protein source with every meal, which will help assure that you’re getting the amino acids you need.

If you’re not familiar with plant proteins, start slowly. “Have one meal a week that’s totally plant-based,” suggests Gans. “For example, join the Meatless Monday crusade. Every Monday, create a meal featuring plant-based protein. Swap out the beef burger and try a veggie burger for dinner, or for lunch go with a hummus and veggie wrap.”

Here are more ideas for getting started, featuring the five complete plant proteins:

Edamame (17 grams protein per cup)

Soy beans are an excellent protein source and contain 11 to 13 percent of your daily need for immunity-helping vitamin C. Plus, eating soy daily can slightly lower “bad” LDL cholesterol.

Prepare it: Heat and lightly salt as a snack; add to a cold pasta salad or a stir-fry; puree in a dip with avocado, lemon juice and olive oil; make Sonima’s edamame and quionoa burgers.

Hemp seeds (10 grams protein per ounce)

Hemp seeds are an excellent source of the minerals magnesium and zinc, both important for immunity.

Prepare it: Use as a salad, pasta, or stir-fry topper; add a handful to a smoothie (blend in or sprinkle on)

Amaranth (9 grams protein per cup)

Each grain of amaranth consists of between five and nine percent oil. Phytosterols are present in this oil and are known for their cholesterol-lowering properties. A common variety of amaranth grown in the U.S. has the highest levels of these phytosterols.

Prepare it: Cook in a pilaf; pop in a dry, hot skillet while stirring with a wooden spoon and eat in lieu of popcorn or use in place of croutons on a salad

Quinoa (8 grams protein per cup)

This grain-like seed is a good source of satiating fiber—and it provides 7 percent of your daily need for potassium, which may help control blood pressure.

Prepare it: Add to soup; use as a stuffing for roasted bell peppers; chill and mix into a salad; mix with sweet potatoes and bake into quinoa cakes topped with a salad.

Chia seeds (5 grams protein per ounce)

When the seeds become wet, their fiber forms a gel and expands. This gel helps keep you fuller for longer and may also prevent constipation. Just one ounce of these nutty brown or black seeds provides 26 to 39 percent of your daily fiber need.

Prepare it: Mix into yogurt or oatmeal; make a pudding by soaking in almond or hemp milk for about 20 minutes, then sweetening with honey or agave

More From Sonima.com

Try a Free Online Yoga Class at Sonima

Understanding the Science and Controversy of GMOs

Green Goddess Pizza with Fresh Peas & Feta

The Inquiry and Practice of Advanced Asana

This article originally appeared on www.sonima.com

Melon and Prosciutto Skewers

You Need Posted on by

All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. © 2017 Health Media Ventures, Inc. Health.com is part of the Meredith Health Group. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. See the Terms of Service and Privacy Policy (Your California Rights)for more information. Ad Choices

This No-Slip Charcoal Yoga Mat Is the Only One You’ll Ever Need for Hot Yoga

You Need Posted on by

Hot yoga fans know the struggle: you're in the zone, holding an impeccable downward dog position, and suddenly, you're slipping out of the pose—fast—thanks to sweaty palms and feet. Help!

While yoga mat towels that provide a barrier between your perspiring bod and the slippery mat can improve the sticky situation, there’s now an even better solution: Manduka’s brand-new GRP mat ($98; manduka.com, dickssportinggoods.com, rei.com), which is designed to absorb moisture and nix odors on even the sweatiest mats. 

According to Manduka, the mat’s innermost rubber layer is infused with charcoal, which helps filter out moisture and eliminate smells. The anti-slip surface also increases traction so you’re less likely to slide out of poses while you sweat it out in the studio.

You don't have to be into hot yoga to use the GRP mat, either. The brand tells us that their newest product is appropriate for all types of sweat conditions, so you can use it for an unheated restorative class or a full-fledged Bikram practice. It all works.

RELATED: 3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form

To buy: $98; manduka.com, dickssportinggoods.com, rei.com

If you’re thinking the GRP sounds too good to be true, I get it. I, too, was skeptical when I first heard about the product. But after taking a hot vinyasa/HIIT combo class hosted by Manduka last week, I can confidently say I’m convinced of the new mat’s mega powers.

Though I wasn't drenched during the class—and thus can’t speak to its ultimate absorption abilities—I was more than a little taken with its undeniable quality. At 6mm thick, the mat felt sturdier than any other I’ve practiced on. With a bottom layer that basically suctioned itself to the studio floor, it didn’t budge, even as I burpeed my way through the HIIT portion of the class. The GRP’s subtly bumpy top layer also cushioned my hands and provided just enough grip to keep them supported and slip-free through my hot vinyasa flow. Translation: I was a big fan.

So, there you have it. My honest endorsement of Manduka’s newest creation. Yes, it’s pricier than your run of the mill mat, but I also think it’s worth the money. Plus, once you’ve worked out on the GRP, chances are you’ll never forget it at home…and inevitably have to pay the $5 mat rental fee at your fave studio. Just saying.

News24.com | Pedestrian killed near Grassmere Toll Plaza

You Need Posted on by

A pedestrian was killed after being knocked down by a vehicle on the N1 South close to the Grassmere Toll Plaza in Orange Farm on Friday evening.

ER24 spokesperson Annine Siddall said paramedics had been dispatched at around 20:00, but when they arrived at the scene they saw there was nothing they could do to save the man.

“He had no form of identification on him, and was declared dead by ER24 paramedics,” she said.

Siddall said the exact circumstances surrounding the incident were not known, but local authorities had been on the scene for investigations.

KEEP UPDATED on the latest news by subscribing to our FREE newsletter.

– FOLLOW News24 on Twitter

News24.com | Saftu outraged at alleged assassination attempt on National Teacher Union deputy president

You Need Posted on by

The South African Federation of Trade Union (Saftu) has expressed shock and outrage at what is being called an assassination attempt on the life of deputy president of the National Teachers Union (Natu), Allen Thompson in KwaZulu-Natal on Friday afternoon.

In a statement, Natu president Siphosethu Ngcobo said Thompson, who was travelling from his offices in Empangeni to Durban, was in his vehicle at the off-ramp intersection from the N2 Freeway to the M41 to Umhlanga, when he was ambushed and shot at.

Ngcobo said the heavily armed men had fired at Thompson through the window, narrowly missing his head and injuring him in the shoulder.

“After being shot Mr Thompson never surrendered but continued to drive his car as assassins were still on his back chasing him with the intention to find and kill him,” Ngcobo said.

Ngcobo said Thompson had been able to manoeuvre his car, at times into oncoming traffic and through red traffic lights, to get to the Netcare Umhlanga hospital where he evaded the gunmen.

“The unknown assailants, who wore balaclavas, went into the hospital, heavily armed to search for him and when they couldn’t find him they went back to his car that was parked at the hospital entrance,” he said.

He added that the shooting was meant to be an assassination and that the perpetrators made away with Thompson’s documents, a bag with an undisclosed amount of money, two laptops and the bags that contained critical information which is regarded as the master key to the imminent investigations regarding the KZN department of education.

He said that it’s an open secret that Natu has been hard at work uncovering corruption at the KZN department of education.

In a statement, SAFTU has demanded that police and the Hawks must stop at nothing to catch the perpetrators, “and those who planned and organised the assassination”.

SAFTU agreed with Natu that it was a “well-planned and ruthlessly executed assassination attempt on a trade union leader”.

This attack follows other instances of attacks or robberies of trade union officials in which only laptops were stolen, and a series of politically connected murders in KZN said Saftu.

“On the very same day that Thompson was ambushed, a prominent ANC activist and a municipal councillor from the Inkatha Freedom Party were gunned down in separate incidents.”

“It proves that there must be no let-up in the fight against corruption.”

Police spokesperson, Captain Nqobile Gwala confirmed the incident, saying Thompson had been pursued by occupants in a white BMW.

“He was carrying a large sum of cash because he was apparently on his way to buy a car,” she said.

Gwala said Thompson’s assailants had been armed with pistols and rifles. She said police were investigating a case of robbery and attempted murder.

Experienced Front Desk Coordinator / Guest Relations Officer Needed For A Busy Medi-spa In Meadowridge – Vsc04

You Need Posted on by

Experienced Front Desk Coordinator / Guest Relations Officer needed for a busy Medi-Spa in Meadowridge – VSC04 in Western Cape | Other Professions | Job Mail | 4234125

This site uses cookies. By browsing this site, you agree to our use of cookies. Read more about our use of personal information on our Privacy Policy. x

<< back

Urgently looking for experienced Front Desk Coordinator / Guest Relations Officer to work for busy Medi-Spa in the Meadowridge area. MUST have 2-3 years Beauty Therapy qualifications. MUST have at least 2-3 years working experience in a busy Spa/Salon environment. MUST have ESP Systems experience with basic Computer Literacy and excellent Admin Skills. MUST have excellent client care and good prod

Urgently looking for experienced Front Desk Coordinator / Guest Relations Officer to work for busy Medi-Spa in the Meadowridge area. MUST have 2-3 years Beauty Therapy qualifications. MUST have at least 2-3 years working experience in a busy Spa/Salon environment. MUST have ESP Systems experience with basic Computer Literacy and excellent Admin Skills. MUST have excellent client care and good product knowledge. MUST have excellent telephone etiquette to deal with clients at all times. Previous experience in dealing with queries from customers, scheduling appointments, selling products, stock take a MUST. MUST be punctual, loyal and  friendly with a welcoming attitude at all time.

To apply for this position, please send your CV to angela@spasense.co.za.

Meadowridge – VSC04

Get Alerts

To apply for this vacancy please access this job advert on a desktop computer.

Apply for other Jobs on Job Mail.

Systems Tester

You Need Posted on by

We are looking for an experienced Information Technology person for a client in Humansdorp

This position is responsible for supporting the Information Systems Manager in establishing an effective information technology system by ensuring the administration, maintenance, support, testing and timeous implementation.

MINIMUM REQUIREMENTS:

  • Grade 12 with Information Technology – IT qualification an advantage
  • Knowledge and experience of business practises & process, IBM and SQL
  • Fluent in English and Afrikaans
  • Valid driver’s licence

Please send us your CV to apply for this opportunity?

Sport24.co.za | Lambie lasts just 3 minutes in European Cup final

You Need Posted on by

Cape Town – South Africa’s Pat Lambie lasted just three minutes of Saturday’s European Champions Cup final before leaving the field injured with a knee injury. 

Lambie had started the match in the No 10 jersey for Racing 92 as he looked to win his first ever major international trophy. 

It was not to be, though, as Leinster emerged as eventual 15-12 winners, but Lambie’s latest injury will surely have been noticed by Springbok coach Rassie Erasmus. 

Erasmus has said that he had spoken to Lambie over the possibility of a return to the Springbok set-up, but with the June Internationals just a few weeks away, this latest news could another setback in Lambie’s international career. 

The injury happened when the 27-year-old made a break for his side, and it looked serious in nature based on the way he left the field. 

The Boks take on Wales on June 2 in Washington before returning home for three Tests against England.

eNCA | Four killed as vehicle collides with train in Magaliesburg

You Need Posted on by

KRUGERSDORP – Four people were killed after a vehicle and train collided in Magaliesburg, Krugersdorp on Saturday, ER24 spokesperson Annine Siddall said.

Siddall said paramedics arrived at the scene on Saturday afternoon where other emergency services were helping five patients. 

READ: 18 people burned to death in Free State train crash

“There was, unfortunately, nothing paramedics could do to save the lives of three women, all believed to be in their late 50s, and they were declared dead on the scene.

“A man, believed to be in his 30s, was also declared dead by other emergency services en route to a nearby hospital,” she said.

READ: Two boys helped rescue babies after train crash

Siddall said that one person was transported to hospital after sustaining moderate injuries.

“The exact circumstances surrounding the incident were not yet known to our paramedics but local authorities were on the scene for investigations.”

eNCA

eNCA | Undermining communities will cost the ANC in 2019: Sanco

You Need Posted on by

MAHIKENG – The South African National Civic Organisation (Sanco) said on Saturday it was concerned that marginalising alliance structures and undermining communities would cost the ANC dearly in the 2019 national and provincial elections.

North West province was hit with violent protests in the last few weeks calling for premier Supra Mahumapelo to resign.

Sanco North West chairperson Paul Sebegoe called on the African National Congress NEC to intervene in the ongoing impasse over Mahumapelo’s future.

He said the unilateral revision of the ANC North West provincial legislature candidates nomination list without consultation with alliance partners was a divisive act that undermines unity.

READ: Fraud-accused Wendy Nelson appointed acting North West Premier

“The latest development and rumoured intended purge of members of the provincial legislature who have been vocal against allegations of corruption have not only deepened the current leadership crisis in the province, but have also confirmed the extent to which organisational structures are being used to institutionalise factionalism, weaken oversight, including accountability structures, and advance the (premier Supra) Mahumapelo fight-back strategy,” said Sebegoe.

He said the ANC should not allow itself to be held to ransom by those who would stop at nothing to evade accountability.

WATCH: I await PEC to ask me to resign, says Supra Mahumapelo

“We call on the ANC NEC to intervene decisively in the current impasse in order to restore public confidence in governance and the ruling party. Organisational renewal and consolidation of elections structure must be prioritised while interventions at government level and investigations into alleged corruption which is robbing our communities of services unfold,” said Sebegoe.

 

African News Agency