protein

[Guest guest]

Are you suggesting this as a substitute for seitan?

Perhaps it could be formed into patties. Hmmm...

And, if it doesn't exist, one could always send some

dried quinoa through a food procesor, blender, or

coffee grinder, I would imagine. It likely doesn't

have as good a ratio of cals to protein as rice

protein powder, but if one is looking to make a

meal of it...

 

 

Thanks,

-Erin

www.zenpawn.com/vegblog

 

 

-- In , " Marie Nelson "

<marie.nelson wrote:

>

> Erin,

>

> I'm not sure if they make this, but what about a quinoa powder?

Not sure

> about the cal content, but I am of the understanding that it is

great in

> terms of carb/protein ratio. Would this be an acceptable

substitute?

>

>

> Marie =)

>

[Guest guest]

Erin, I have never tried (or heard of) quinoa powder, but I do make patties

out of quinoa and they turn out pretty good! I use cooked (and cooled)

quinoa flakes and/or whole, cooked quinoa. Then I add whatever I have on

hand: vegetables (onions, garlic, zucchini, peppers, etc. - chopped);

chopped nuts or seeds (walnuts, sunflower seeds, flax seeds, etc.), and

seasonings (especially Tamari or Bragg's Aminos, onion and garlic powders,

and a chicken-like seasoning - recipe in our archives). The cooked quiona

holds everything together nicely and they fry up very well. Sometimes I

also add tofu, mashed. I mix mine by hand, although if the quinoa is cooled

and has been in the fridge for awhile, I'll whiz it up in the food

processor. Last time I made these I also whizzed up cooked rice with the

quionoa. The sky's the limit! One could even add soy protein powder to the

mix. . .

 

LaDonna

 

>>>Are you suggesting this as a substitute for seitan?

Perhaps it could be formed into patties. Hmmm...

And, if it doesn't exist, one could always send some

dried quinoa through a food procesor, blender, or

coffee grinder, I would imagine. It likely doesn't

have as good a ratio of cals to protein as rice

protein powder, but if one is looking to make a

meal of it...

[Guest guest]

When we eat a varied diet of enough WHOLE plant foods to maintain our healthy

weight, that gives us more than enough protein.

 

So much of the worry about protein that plagues our society has it's roots in

research done on rats back in the 1930s, before it was known that humans and

rats have different nutritional needs. Protein deficiency disease (Kwashiorkor)

has only been documented in people who aren't getting enough food at all

(starvation); and in parts of the world where people have had to subsist on

mono-diets (one type of plant food only such as casava root or corn).

 

Here's are some articles explaining more along these lines:

http://www.drmcdougall.com/med_hot_protein.html

 

Wishing you all the best,

 

Deborah

 

Well, 30 grams isn't enough for sure, depending on your weight, even

according to PCRM (whose stuff I also like). I agree with the suggestion

about rice protein powder or hemp powder. A couple of frozen smoothies a day

now that it's warm would go down well! I understand the frustration, given

the sensitivities you mentioned. My ds is also soy sensitive and not crazy

about beans. He's still eating meat, since doctor wants him to have a larger

amount than normal (for other reasons). Makes for interesting cooking around

here!

 

Laurie

 

Danielle Golio

Monday, May 14, 2007 12:22 PM

 

I am aiming to reach 70 - 90 grams of protein daily. I am estimating I am

currently only getting a 1/3 of that.

 

.

 

 

 

[Guest guest]

Aubrey, lots of people try to make you think we can't get enough protein from a

plant-based diet, but the real concern is about getting too MUCH protein. As

long as you give your child lots of even just a small variety of whole foods,

enough to fill her up, keep her energetic, a normal weight and growing... she is

getting more than enough protein. " Whole " foods are all we really need for

protein. Adding protein supplements are more of a RISK to the kidneys than

insurance.

 

Here are some authoritative resources on the topic, based on science:

 

http://www.drmcdougall.com/med_hot_protein.html

 

http://www.pcrm.org/health/veginfo/protein.html

 

All the best, Deborah

 

 

 

 

 

Thanks for the comments back. I will be getting the Disease Proof Your

Child book at the library ina few minutes.

My sister was also recommending green shakes, which I hadn't thought of

for protein. I am growing my own food this year, and we are really

excited about it. Maybe we will have to depend on that for a lot of

her food. My arugula is growing like a weed, so that is awesome. I

have made her shakes with " salad " before. I'll just have to keep doing

that. I am also thinking I will begin putting a little bit of protein

in the shakes, a little at a time, and continue to up the amount every

once in awhile, so she doesn't notice. She never knows when I put

greens in the shakes.

And, yes, we are on the GFCF kids . I asked over here since

their foods seem to really lean on meat, potatoes/rice, veggies.

 

Thanks for all your input, you guys. It is making me feel better. I had

thought about possibly going to get some free range chicken for her,

but the thought of making it makes me nauseous.

 

Aubrey

.

 

 

 

[Guest guest]

Sharon,

 

You might be interested in my special report

entitled " Top Ten Vegan Sources " (for protein,

calcium, and iron):

 

http://www.VeganDoneLight.com/top10

 

 

Hope this helps,

-Erin

http://www.zenpawn.com/vegblog

 

 

, " spcercone "

<sharon.cercone wrote:

>

> Hi all-

>

> So I recently found out that I am allergic to soy. I am dissapointed

> because I was hoping that would be another source of protein for me.

> So now that I've discovered that I am allergic to dairy, soy and

> gluten - I am wondering how to get enough protein! I workout alot,

> and need the protein for muscle recovery. I can have a little red

> meat, and fish - but not every day. So I need as much advice as

> possible on how to get enough protein. I know there are rice based

> protein powders, but I would love to get the protein from food sources.

>

> Thanks in advance!

> Sharon

>

[Guest guest]

Found on this site:

 

http://www.nealhendrickson.com/mcdougall/2004nl/040400pucarb.htm

 

" The Tarahumara Indians living in the Sierra Madre Occidental region

of northwestern Mexico are an example of the high level of activity an

entire population of people can enjoy on high-carb foods. These

people are known worldwide as " the running Indians, " because their

entire culture is based around sprinting from one place to the next,

and they have been known to travel between 50 and 80 miles every day

at a race-like pace. Their diet is practically meatless, consisting of

90% corn, pinto beans (chili), and vegetables (like squash). This

energetic population is free of diabetes, obesity, and heart disease. "

 

There's more about this on the website, but as you can see, to be a

real " world class " athlete, you don't need artificially high doses of

protein. Hope this helps!

 

- Kelly

 

 

, " spcercone "

<sharon.cercone wrote:

>

> Hi all-

>

> So I recently found out that I am allergic to soy. I am dissapointed

> because I was hoping that would be another source of protein for me.

> So now that I've discovered that I am allergic to dairy, soy and

> gluten - I am wondering how to get enough protein! I workout alot,

> and need the protein for muscle recovery. I can have a little red

> meat, and fish - but not every day. So I need as much advice as

> possible on how to get enough protein. I know there are rice based

> protein powders, but I would love to get the protein from food sources.

>

> Thanks in advance!

> Sharon

>

[Guest guest]

Hello,

I was glad to read this thread since I was just sitting here worrying about this

very thing. I have three children two are tall 85-90th percentile. They have

been vegetarian or vegan their entire lives. My youngest has me worried. She

is very short but her weight is appropriate for her height. She was in the 80th

percentile when she was born. She fell to the 20th while nursing. We nursed

until she was 3. After she was weaned she fell to the 3rd percentile. At 5

years old she looks like she is 3. She has always had digestive problems. She

was on Zantacs for reflux and extreme colic for 9 months. I eventually weaned

her off of it. Her brother has ASD and she has many signs of it herself. We

took her off of gluten, dairy and corn at age 3 her behavior improved

dramatically. She began making eye contact and interacting with others. We had

an accidental infraction a few months ago. It took us a while to realize that

one of her favorite snacks had added a corn ingredient. She regressed and even

her teacher noticed although she didn't know why. We removed the offending

snack and she progressed again. So I guess my question is for Deborah or anyone

else who has some experience with this. Is it always worse to give a protein

supplement? We were going to try the brown rice protein powder but Nutriboitic.

She is so short and although she has shown improvement over the years she still

has a limited range so foods she will eat because most are hard for her to

digest. We offer mostly whole, organic foods so she doesn't have to opportunity

to eat a lot of junk. I would appreciate any replies. I just want to bounce

this idea off of a few people while I am deciding whether of not to supplement.

Thanks. Renee

 

 

[Guest guest]

Hi Renee;

 

I feel for you! I can understand you wanting to do what you can to help your

little one achieve her fullest potential. It sounds like you have been giving

your children all the protein (and everything else) they need since you have

already proven your methods with your first two children. Your youngest

apparently has individual sensitivities, and your avoidance of those will no

doubt help her continue making progress at her own rate.

 

We need enough protein, as with all nutrients, but more is not better. Protein

is no more and no less important than any other nutrient. Since your youngest's

weight and height are in harmony, it sounds like you are doing well for her. I

understand you wanting to do even better, faster, but as you probably know,

trying TOO hard can create more problems than it solves.

 

It can be one of the hardest jobs to just let our kids be themselves with

confidence that all is well. Supplementation with any nutrient already

available in the vegan diet can easily create an imbalance or excess that forces

our bodies to cope with it. Eating even just a small variety of (whole) foods

can be fine. All vegans need to supplement with B12 though. Has she been

getting that?

 

If you would like to run your situation by Dr. John McDougall, one of the

world's most prominent doctors who promote vegan diet, he can be emailed via his

website. He actually answers all his email, usually withint 24 hours. He may

have some ideas and be reassuring for you. He may point out some of his

articles for you in which he explains that most health issues are related to

excess rather than deficiency.

 

Wishing you all the best...

 

Deborah

 

 

 

 

Hello,

I was glad to read this thread since I was just sitting here worrying about

this very thing. I have three children two are tall 85-90th percentile. They

have been vegetarian or vegan their entire lives. My youngest has me worried.

She is very short but her weight is appropriate for her height. She was in the

80th percentile when she was born. She fell to the 20th while nursing. We nursed

until she was 3. After she was weaned she fell to the 3rd percentile. At 5 years

old she looks like she is 3. She has always had digestive problems. She was on

Zantacs for reflux and extreme colic for 9 months. I eventually weaned her off

of it. Her brother has ASD and she has many signs of it herself. We took her off

of gluten, dairy and corn at age 3 her behavior improved dramatically. She began

making eye contact and interacting with others. We had an accidental infraction

a few months ago. It took us a while to realize that one of her favorite snacks

had added a corn ingredient. She regressed and even her teacher noticed although

she didn't know why. We removed the offending snack and she progressed again. So

I guess my question is for Deborah or anyone else who has some experience with

this. Is it always worse to give a protein supplement? We were going to try the

brown rice protein powder but Nutriboitic. She is so short and although she has

shown improvement over the years she still has a limited range so foods she will

eat because most are hard for her to digest. We offer mostly whole, organic

foods so she doesn't have to opportunity to eat a lot of junk. I would

appreciate any replies. I just want to bounce this idea off of a few people

while I am deciding whether of not to supplement. Thanks. Renee

.

 

 

 

[Guest guest]

Ditto Dr. Joel Fuhrman.

 

Pam

 

On Tue, Jun 24, 2008 at 1:24 PM, Deborah Pageau <dpageau wrote:

> If you would like to run your situation by Dr. John McDougall, one of the

> world's most prominent doctors who promote vegan diet, he can be emailed via

> his website. He actually answers all his email, usually withint 24 hours. He

> may have some ideas and be reassuring for you. He may point out some of his

> articles for you in which he explains that most health issues are related to

> excess rather than deficiency.

>

[Guest guest]

Diana, did you see (Hathor42) Diane's post in which she talked about protein?

 

If I were with you at your doctor's appointment, I would ask him/her to provide

scientific references to back up that 20 gram/meal recommendation. My suspicion

is that he/she just pulled that number out of the air. That's enough for an

entire day!

 

I'd also want to ask your doctor if he/she is aware of the relationship between

excess protein in the diet and kidney damage. You may have read about devotees

of the high-protein diets like Atkins and South Beach having a life threatening

problem with that.

 

Unless a medical doctor has gone out of their way, like McDougall, Ornish,

Furhman, Greger, Barnard and others like them have, the doctor probably has LESS

nutritional education than you do. Medical doctors are trained to treat disease

with drugs and surgery.

 

Here is the Physician's Committee for Responsible Medicine's webpage on protein,

etc. http://www.pcrm.org/health/veginfo/faq.html In addition to what

Diane/Hathor42 said, I hope you will find the answers you need to feel confident

you are getting optimal nutrition by eating a gf vegan diet.

 

Deborah

 

 

How does one obtain sufficient amounts of protein eating this way? My doctor

says I need 20 grams of protein at each meal. This is my dilemma.

 

Diana

.

 

 

 

 

[Guest guest]

I have post polio syndrome.. my body requires specific amounts of protien

and an essential amino acid that is found in beef (ugh, I take supplements).

However... 20grams of protein is not even an ounce!! 1 dry ounce =

03994002904-.3495231 grams and this is what you would measure on a

scale**....and at 20grams of protein per meal .. that is not even 3 ounces

of protein a day.!! ( please correct me if I am wrong!!) Much more

managable than say a regular type diet diet where the norm for protein is

4-8 ounces a day. 3 ounces of protein a day can be like 1 ounce of cheese

(if you use this), 1/2 cup of cooked beans, 11 almonds (as someone posted

was a serving of protein) and then there you go .. your 3 servings/3 ounces

of protein for the day *individual choices may vary*

 

Again ... correct me if I am wrong! I'm desiring to live vegan and gf and

make sure my protein count is what I'm told I need also. And if we are new,

please keep it simple ? There's so much to absorb and we are here because

we want to get it right and not be overwhelmed more than we already are

 

Kat

 

** http://wiki.answers.com/Q/How_many_grams_are_in_one_ounce

 

 

SNIP

 

> Diana, did you see (Hathor42) Diane's post in which she talked about

> protein?

>

> If I were with you at your doctor's appointment, I would ask him/her to

> provide scientific references to back up that 20 gram/meal recommendation.

> My suspicion is that he/she just pulled that number out of the air.

> That's enough for an entire day!

 

SNIP

[Guest guest]

Deborah,

 

Thanks very much for this valuable info. I've printed out a few things.

 

Wow, I still find it so difficult to pull this stuff together. I was vegan for

some time and loved it but I had poor nutrient absorption. I was shocked when I

took the Spectracell nutrient blood panel and found myself so low in vit d, vit

e, sellium, cq10, ALA, B vits, etc. Crazy, I thought. So it was suggested to me

that more than likely I have celiac disease and that I should go gluten free.

I've found that challenging. It seems difficult to find books that outline a

healthy straightforward way to eat vegan and gluten free. Even at my health

food stores the women there are gluten free but they promote eating a bit of

meat. My chiro, too, is primarily vegan but she told me to eat fish twice a

day. All of them tell me not to eat soy because I have thyroid disease. I tell

you... I can't find a proper counselor to help me pull together a program that

works for me. In the meantime I eat a lot of the frozen Amy meals that are

vegan and gluten free but I know I should be eating more fresh food. I do eat a

lot of salads with added tofu, pumpkin seeds, flax oil, lemon juice, etc.

 

Thanks,

Diana

-

Deborah Pageau<dpageau

To:

<\

om>

Wednesday, June 17, 2009 10:49 PM

Re: protein

 

 

 

 

 

Diana, did you see (Hathor42) Diane's post in which she talked about protein?

 

If I were with you at your doctor's appointment, I would ask him/her to

provide scientific references to back up that 20 gram/meal recommendation. My

suspicion is that he/she just pulled that number out of the air. That's enough

for an entire day!

 

I'd also want to ask your doctor if he/she is aware of the relationship

between excess protein in the diet and kidney damage. You may have read about

devotees of the high-protein diets like Atkins and South Beach having a life

threatening problem with that.

 

Unless a medical doctor has gone out of their way, like McDougall, Ornish,

Furhman, Greger, Barnard and others like them have, the doctor probably has LESS

nutritional education than you do. Medical doctors are trained to treat disease

with drugs and surgery.

 

Here is the Physician's Committee for Responsible Medicine's webpage on

protein, etc.

http://www.pcrm.org/health/veginfo/faq.html<http://www.pcrm.org/health/veginfo/f\

aq.html> In addition to what Diane/Hathor42 said, I hope you will find the

answers you need to feel confident you are getting optimal nutrition by eating a

gf vegan diet.

 

Deborah

 

How does one obtain sufficient amounts of protein eating this way? My doctor

says I need 20 grams of protein at each meal. This is my dilemma.

 

Diana

.

 

[Guest guest]

Diana, I feel for you. You are early in the transition process, and that's when

everything seems hardest. Eating gluten free can be a serious challenge,

because wheat and gluten are so common in our society. Now that you are eating

gluten free, your body is beginning to recover from the nutritional

deficiencies, which is wonderful. It does come at a cost though because eating

gluten free does require making some major changes! It's a lot to handle but

well worth it! Many people feel overwhelmed and confused at this stage in the

process. It gets better! :-)

 

Adding the gluten free element to a vegan diet seemed like a huge mountain to me

too, when I first started, but as time went along, it became second nature.

It's good for me to be reminded of how hard it seemed initially because I'd

actually forgotten how much of a big deal it was! So there you go, it can get

to be THAT easy. Let it take the time it takes, and practice patience with the

process. You are going in the right direction!

 

Dr. John McDougall is a proper counselor who can help you pull together a

program that works for you. You can email him and he will respond within 24

hours. drmcdougall

 

His website offers all sorts of useful information about why one might prefer to

avoid eating fish. The point of fish is really just for the omega 3 fatty acids

anyway, which you are getting already from the flax and pumpkin seeds. Some

comments on fish are in the second article along on this page.

http://www.drmcdougall.com/misc/2005nl/march/050300pufavoritefive.htm

 

McDougall puts out an interesting free e-newsletter for which you can sign up on

his website.

 

Jeff Novick is a vegan registered dietitian who will happily help you too.

http://www.jeffnovick.com/

 

The Four Food Groups that the Physician's Committee for Responsible Medicine

(PCRM) offers a healthy, straightforward way to eat vegan and gluten free. Each

meal, choose at least one serving from each group. If you start out like this,

over time, you will discover patterns that work best for you. You can download

the online version and keep it stuck to the fridge or somewhere handy, to guide

and remind you. http://www.pcrm.org/health/veginfo/vsk/food_groups.html

 

In the grain group, you need to avoid wheat, barley, rye, triticale, kamut,

spelt. So overtop of those, write in the grains from which we can choose: the

many types of rice (brown, red, black, wild, etc), quinoa, amaranthe, buckwheat,

teff, millet. All legumes are gluten free but if you need to avoid soy, you

need to leave off the tofu. I avoid it too. There are just so many wonderful,

colourful legumes from which to choose, all of which are low-fat, high-protein

foods, so why bother taking the risks of soy?

 

I invite you to see this as an opportunity to discover new flavours and delights

in the plant kingdom. When I eliminated a few foods (animal products, gluten

grains) I actually expanded the variety I eat because I was motivated to explore

the abundance we are so fortunate to have available in our well supplied local

garden markets and produce aisles. Asian markets offer an amazing array of

interesting and delicious vegan, gluten free options too.

 

All vegans need to take a B12 supplement. The most reliable is the sublingual

form of at least 250 micrograms.

http://www.vegansociety.com/food/nutrition/b12/

 

We're fighting the good fight, Diana! Here's to good health, happiness and

prosperity...

 

Deborah

 

 

 

 

 

 

 

Deborah,

 

Thanks very much for this valuable info. I've printed out a few things.

 

Wow, I still find it so difficult to pull this stuff together. I was vegan for

some time and loved it but I had poor nutrient absorption. I was shocked when I

took the Spectracell nutrient blood panel and found myself so low in vit d, vit

e, sellium, cq10, ALA, B vits, etc. Crazy, I thought. So it was suggested to me

that more than likely I have celiac disease and that I should go gluten free.

I've found that challenging. It seems difficult to find books that outline a

healthy straightforward way to eat vegan and gluten free. Even at my health food

stores the women there are gluten free but they promote eating a bit of meat. My

chiro, too, is primarily vegan but she told me to eat fish twice a day. All of

them tell me not to eat soy because I have thyroid disease. I tell you... I

can't find a proper counselor to help me pull together a program that works for

me. In the meantime I eat a lot of the frozen Amy meals that are vegan and

gluten free but I know I should be eating more fresh food. I do eat a lot of

salads with added tofu, pumpkin seeds, flax oil, lemon juice, etc.

 

Thanks,

Diana

 

.

 

 

 

 

[Guest guest]

Also, protein sucks calcium out of your body. in whole milk there are proper

proportions of calcium and protein, but if you get too much protein, you loose

the calcium. i know this isn't scientific sounding info here, but if you

research it you will find it to be true

 

, " Deborah Pageau " <dpageau

wrote:

>

> Diana, did you see (Hathor42) Diane's post in which she talked about protein?

>

> If I were with you at your doctor's appointment, I would ask him/her to

provide scientific references to back up that 20 gram/meal recommendation. My

suspicion is that he/she just pulled that number out of the air. That's enough

for an entire day!

>

> I'd also want to ask your doctor if he/she is aware of the relationship

between excess protein in the diet and kidney damage. You may have read about

devotees of the high-protein diets like Atkins and South Beach having a life

threatening problem with that.

>

> Unless a medical doctor has gone out of their way, like McDougall, Ornish,

Furhman, Greger, Barnard and others like them have, the doctor probably has LESS

nutritional education than you do. Medical doctors are trained to treat disease

with drugs and surgery.

>

> Here is the Physician's Committee for Responsible Medicine's webpage on

protein, etc. http://www.pcrm.org/health/veginfo/faq.html In addition to what

Diane/Hathor42 said, I hope you will find the answers you need to feel confident

you are getting optimal nutrition by eating a gf vegan diet.

>

> Deborah

>

>

> How does one obtain sufficient amounts of protein eating this way? My doctor

says I need 20 grams of protein at each meal. This is my dilemma.

>

> Diana

> .

>

>

>

>

[Guest guest]

You might find some ideas in Fuhrman's Eat to Live and Eat for Health

books. He has both veg and non-veg eating plans. Not that it is not

gluten-free, but he restricts grains quite a bit, so it is easy to follow it

and be gluten-free.

 

I get my ideas and recipes from all different places. Books on eating raw,

smoothies, indian and asian cooking, anticancer diets, books on slow cooking

and pressure cooking, etc.

 

Pam

 

On Thu, Jun 18, 2009 at 9:54 AM, Deborah Pageau <dpageau wrote:

 

>

>

> Diana, I feel for you. You are early in the transition process, and that's

> when everything seems hardest. Eating gluten free can be a serious

> challenge, because wheat and gluten are so common in our society. Now that

> you are eating gluten free, your body is beginning to recover from the

> nutritional deficiencies, which is wonderful. It does come at a cost though

> because eating gluten free does require making some major changes! It's a

> lot to handle but well worth it! Many people feel overwhelmed and confused

> at this stage in the process. It gets better! :-)

>

> Adding the gluten free element to a vegan diet seemed like a huge mountain

> to me too, when I first started, but as time went along, it became second

> nature. It's good for me to be reminded of how hard it seemed initially

> because I'd actually forgotten how much of a big deal it was! So there you

> go, it can get to be THAT easy. Let it take the time it takes, and practice

> patience with the process. You are going in the right direction!

>

> Dr. John McDougall is a proper counselor who can help you pull together a

> program that works for you. You can email him and he will respond within 24

> hours. drmcdougall <drmcdougall%40drmcdougall.com>

>

> His website offers all sorts of useful information about why one might

> prefer to avoid eating fish. The point of fish is really just for the omega

> 3 fatty acids anyway, which you are getting already from the flax and

> pumpkin seeds. Some comments on fish are in the second article along on this

> page.

> http://www.drmcdougall.com/misc/2005nl/march/050300pufavoritefive.htm

>

> McDougall puts out an interesting free e-newsletter for which you can sign

> up on his website.

>

> Jeff Novick is a vegan registered dietitian who will happily help you too.

> http://www.jeffnovick.com/

>

> The Four Food Groups that the Physician's Committee for Responsible

> Medicine (PCRM) offers a healthy, straightforward way to eat vegan and

> gluten free. Each meal, choose at least one serving from each group. If you

> start out like this, over time, you will discover patterns that work best

> for you. You can download the online version and keep it stuck to the fridge

> or somewhere handy, to guide and remind you.

> http://www.pcrm.org/health/veginfo/vsk/food_groups.html

>

> In the grain group, you need to avoid wheat, barley, rye, triticale, kamut,

> spelt. So overtop of those, write in the grains from which we can choose:

> the many types of rice (brown, red, black, wild, etc), quinoa, amaranthe,

> buckwheat, teff, millet. All legumes are gluten free but if you need to

> avoid soy, you need to leave off the tofu. I avoid it too. There are just so

> many wonderful, colourful legumes from which to choose, all of which are

> low-fat, high-protein foods, so why bother taking the risks of soy?

>

> I invite you to see this as an opportunity to discover new flavours and

> delights in the plant kingdom. When I eliminated a few foods (animal

> products, gluten grains) I actually expanded the variety I eat because I was

> motivated to explore the abundance we are so fortunate to have available in

> our well supplied local garden markets and produce aisles. Asian markets

> offer an amazing array of interesting and delicious vegan, gluten free

> options too.

>

> All vegans need to take a B12 supplement. The most reliable is the

> sublingual form of at least 250 micrograms.

> http://www.vegansociety.com/food/nutrition/b12/

>

> We're fighting the good fight, Diana! Here's to good health, happiness and

> prosperity...

>

> Deborah

>

>

> Deborah,

>

> Thanks very much for this valuable info. I've printed out a few things.

>

> Wow, I still find it so difficult to pull this stuff together. I was vegan

> for some time and loved it but I had poor nutrient absorption. I was shocked

> when I took the Spectracell nutrient blood panel and found myself so low in

> vit d, vit e, sellium, cq10, ALA, B vits, etc. Crazy, I thought. So it was

> suggested to me that more than likely I have celiac disease and that I

> should go gluten free. I've found that challenging. It seems difficult to

> find books that outline a healthy straightforward way to eat vegan and

> gluten free. Even at my health food stores the women there are gluten free

> but they promote eating a bit of meat. My chiro, too, is primarily vegan but

> she told me to eat fish twice a day. All of them tell me not to eat soy

> because I have thyroid disease. I tell you... I can't find a proper

> counselor to help me pull together a program that works for me. In the

> meantime I eat a lot of the frozen Amy meals that are vegan and gluten free

> but I know I should be eating more fresh food. I do eat a lot of salads with

> added tofu, pumpkin seeds, flax oil, lemon juice, etc.

>

> Thanks,

> Diana

>

> .

>

>

[Guest guest]

Kat, which amino acid supplement do you take? I'd be interested to hear what

Dr. John McDougall says about it.

 

Here's the thing: we were raised in a society with a protein-obsession based on

some false assumptions that date back to the early 1900s. The first

investigations into our amino acid needs were done on rats, who have 10

essential amino acids (the ones they must consume for good health and growth).

Two of these amino acids can only be obtained from animal products. It was

initially assumed (wrongly) that humans are the same.

 

It wasn't until Dr. William Rose tested actual humans in the mid 1900s that it

was discovered that adult humans only have 8 essential amino acids all of which

are supplied by the plant kingdom. Human infants have 9, which is why they need

mother's milk. However, by the time Rose had this good news for us, the

assumptions based on rat research had already spread throughout the industrized

world. The meat and dairy industries grabbed hold of it with entreprenurial

zeal and paid for the traditional four food group advertising with which we were

indoctrinated in school.

 

Then along comes well-meaning Frances Moore Lappe with " Diet for a Small Planet "

in the 70s. She tried to do battle with the meat and dairy industry's rat-based

claims of their products having " superior " protein, by promoting the combination

of plant foods at each and every meal. Her system made eating a vegetarian diet

seem FAR more complicated than necessary. She corrected that in her 1981

edition, but again, the earlier attitude had already established itself in the

minds of many.

 

Both the American and Canadian Dietitians Associations agree that simply eating

a variety of whole plant foods in a day, in a quantity sufficient to meet energy

needs, provides more than enough protein.

http://www.dietitians.ca/news/downloads/vegetarian_position_paper_2003.pdf

 

Here's Dr. John McDougall's article on the history of protein. He gives more

detail on Rose's research about half way along. This makes fascinating reading!

http://www.judgerc.org/Nutrition/Articles/historyofprotein.html

 

Does this help shed some light on the information you have been given, and give

you a more confident perspective?

 

BTW, when calculating your protein needs using the standard " Body weight (in

pounds) X 0.36 = recommended protein intake (in grams) " formula, bear in mind

that the number you get is considered to be about double what you ACTUALLY need;

and the weight you use in the calculation should be only your lean mass. Most

of us under-estimate how much fat we actually carry! You can have that measured

by a clinic with the necessary equipment: calipers and a full submersion

floatation tank to measure displacement. It can be a very interesting (and

sobering!) process if you need to go that far.

 

Deborah

 

 

 

 

 

I have post polio syndrome.. my body requires specific amounts of protien

and an essential amino acid that is found in beef (ugh, I take supplements).

However... 20grams of protein is not even an ounce!! 1 dry ounce =

03994002904-.3495231 grams and this is what you would measure on a

scale**....and at 20grams of protein per meal .. that is not even 3 ounces

of protein a day.!! ( please correct me if I am wrong!!) Much more

managable than say a regular type diet diet where the norm for protein is

4-8 ounces a day. 3 ounces of protein a day can be like 1 ounce of cheese

(if you use this), 1/2 cup of cooked beans, 11 almonds (as someone posted

was a serving of protein) and then there you go .. your 3 servings/3 ounces

of protein for the day *individual choices may vary*

 

Again ... correct me if I am wrong! I'm desiring to live vegan and gf and

make sure my protein count is what I'm told I need also. And if we are new,

please keep it simple ? There's so much to absorb and we are here because

we want to get it right and not be overwhelmed more than we already are

 

Kat

.

 

 

 

 

 

[Guest guest]

I take L-Carnitine which has been shown to be low in most ppl with post

polio syndrome

 

 

Kat

 

-

" Deborah Pageau " <dpageau

 

Thursday, June 18, 2009 1:19 PM

Re: protein

 

 

> Kat, which amino acid supplement do you take? I'd be interested to hear

> what Dr. John McDougall says about it.

>

> Here's the thing: we were raised in a society with a protein-obsession

> based on some false assumptions that date back to the early 1900s. The

> first investigations into our amino acid needs were done on rats, who have

> 10 essential amino acids (the ones they must consume for good health and

> growth). Two of these amino acids can only be obtained from animal

> products. It was initially assumed (wrongly) that humans are the same.

>

> It wasn't until Dr. William Rose tested actual humans in the mid 1900s

> that it was discovered that adult humans only have 8 essential amino acids

> all of which are supplied by the plant kingdom. Human infants have 9,

> which is why they need mother's milk. However, by the time Rose had this

> good news for us, the assumptions based on rat research had already spread

> throughout the industrized world. The meat and dairy industries grabbed

> hold of it with entreprenurial zeal and paid for the traditional four food

> group advertising with which we were indoctrinated in school.

>

> Then along comes well-meaning Frances Moore Lappe with " Diet for a Small

> Planet " in the 70s. She tried to do battle with the meat and dairy

> industry's rat-based claims of their products having " superior " protein,

> by promoting the combination of plant foods at each and every meal. Her

> system made eating a vegetarian diet seem FAR more complicated than

> necessary. She corrected that in her 1981 edition, but again, the earlier

> attitude had already established itself in the minds of many.

>

> Both the American and Canadian Dietitians Associations agree that simply

> eating a variety of whole plant foods in a day, in a quantity sufficient

> to meet energy needs, provides more than enough protein.

> http://www.dietitians.ca/news/downloads/vegetarian_position_paper_2003.pdf

>

> Here's Dr. John McDougall's article on the history of protein. He gives

> more detail on Rose's research about half way along. This makes

> fascinating reading!

> http://www.judgerc.org/Nutrition/Articles/historyofprotein.html

>

> Does this help shed some light on the information you have been given, and

> give you a more confident perspective?

>

> BTW, when calculating your protein needs using the standard " Body weight

> (in pounds) X 0.36 = recommended protein intake (in grams) " formula, bear

> in mind that the number you get is considered to be about double what you

> ACTUALLY need; and the weight you use in the calculation should be only

> your lean mass. Most of us under-estimate how much fat we actually carry!

> You can have that measured by a clinic with the necessary equipment:

> calipers and a full submersion floatation tank to measure displacement.

> It can be a very interesting (and sobering!) process if you need to go

> that far.

>

> Deborah

>

>

>

>

>

> I have post polio syndrome.. my body requires specific amounts of protien

> and an essential amino acid that is found in beef (ugh, I take

> supplements).

> However... 20grams of protein is not even an ounce!! 1 dry ounce =

> 03994002904-.3495231 grams and this is what you would measure on a

> scale**....and at 20grams of protein per meal .. that is not even 3

> ounces

> of protein a day.!! ( please correct me if I am wrong!!) Much more

> managable than say a regular type diet diet where the norm for protein is

> 4-8 ounces a day. 3 ounces of protein a day can be like 1 ounce of cheese

> (if you use this), 1/2 cup of cooked beans, 11 almonds (as someone posted

> was a serving of protein) and then there you go .. your 3 servings/3

> ounces

> of protein for the day *individual choices may vary*

>

> Again ... correct me if I am wrong! I'm desiring to live vegan and gf and

> make sure my protein count is what I'm told I need also. And if we are

> new,

> please keep it simple ? There's so much to absorb and we are here because

> we want to get it right and not be overwhelmed more than we already are

>

>

> Kat

> .

>

>

>

>

>

[Guest guest]

Here's a paraphrase from Dr. Fuhrman on protein servings for vegans:

 

Joel Fuhrman, M.D. in his book Eat to Live writes that an easy way to

calculate your own daily protein requirement according to the U.S. RDA is to

multiply 0.36 (grams) by your body weight. That translates to about 44 grams

for a 120-pound woman and 54 grams for a 150-pound male. In metric

terminology the RDA is 0.8 grams per kilogram of body weight.

 

Now here are some charts showing protein in popular vegan foods. Pls note

the chart for grains includes gluten producing grains. This is not to say

they are safe for the gf diet, just a demonstration of their protein content

in comparison. :

 

Protein in Raw Nuts and Seeds

(shelled)

Nut/Seed (1/4 cup) Protein

Grams Almond 7 Brazil nut 5 Cashew 4 Chestnut 1 Coconut (shredded) 2

Filbert/Hazelnut 5 Flax seed 5 Macadamia 2 Peanut 8 Pecan 2 Pine nut 4

Pistachio 6 Pumpkin seed 7 Sesame seed 7 Soynut 10 Sunflower seed 8

Walnut 5

 

 

 

Protein in Beans

(cooked) Bean 1 cup Protein

Grams Adzuki (Aduki) 17 Anasazi 15 Black Beans 15 Black-eyed Peas

14 Cannellini

(White Beans) 17 Cranberry Bean 17 Fava Beans 13 Garbanzos (Chick Peas)

15 Great Northern Beans 15 Green Peas, whole 9 Kidney Beans 15 Lentils

18 Lima Beans 15 Mung Beans 14 Navy Beans 16 Pink Beans 15 Pinto Beans

14 Soybeans 29 Split Peas 16

Protein in Grains

(cooked) *Grain 1 cup * Protein

Grams Amaranth 7 Barley, pearled 4 to 5 Barley, flakes 4 Buckwheat

groats 5 to 6 Cornmeal (fine grind) 3 Cornmeal (polenta, coarse) 3 Millet,

hulled 8.4 Oat Groats 6 Oat, bran 7 Quinoa 5 Rice, brown 3 to 5 Rice,

white 4 Rice, wild 7 Rye, berries 7 6 Spelt, berries 5 Teff 6 Triticale

25 Wheat, whole berries 6 to 9 Couscous, whole wheat 6 Wheat, bulgur 5 to

6

 

HTH

 

BL

 

On Thu, Jun 18, 2009 at 6:30 AM, Katlee<mskatlee wrote:

>

>

> Again ... correct me if I am wrong! I'm desiring to live vegan and gf and

> make sure my protein count is what I'm told I need also. And if we are

new,

> please keep it simple ? There's so much to absorb and we are here because

> we want to get it right and not be overwhelmed more than we already are

 

 

 

[Guest guest]

Further to that, here is a good webpage article with protein numbers for a

sample, ordinary vegan diet. http://www.vrg.org/nutrition/protein.htm

 

Animal products have been thought to be synonymous with protein but this is a

myth! For example, the percentage of calories from protein in asparagus is 32%;

broccoli, 36%; kale 40% (that's FOURTY percent!). Kale is also a super source

of calcium, fiber, low in fat and zero cholesterol.

 

Interestingly, while lean beef is only 32% protein and pork chops only 23%

protein, even lean meat is high in cholesterol.

 

The World Health Organization, the Food and Nutrition Board of the National

Academy of Sciences, and the National Research Council say that at the very

maximum we need only 8% of our calories to be protein after weaning. It is clear

that plants can easily satisfy those requirements for humans.

 

Deborah

 

 

 

To those who say a vegan diet won't have enough protein, here are some numbers

from McDougall:

 

PERCENT OF CALORIES FOUND AS PROTIENS;

almonds 12

kidney beans 26

brussel sprouts 21

cabbage 17

carrots 10

corn 12

grapefruit 8

oatmeal 16

oranges 8

peanuts 18

potatoes 42

brown rice 11

sweet potatoes 6

tofu 34

tomatoes 16

 

Of course, carrots don't have many calories in the first place, but ten

percent of them are protein. Grapefruit and oranges even get in the picture.

 

 

.

 

 

 

 

 

[Guest guest]

New here. Can anyone tell me what is the best source of vegetable protein?

Thanks.

[Guest guest]

Hello!This might not be the answer you're looking for, but I think the best source of vege protein is a varied diet based on wholefoods. Every vegetable and grain and fruit has some protein in it - and if you're eating plenty of them, as well as legumes and nuts and seeds, then you'll be getting plenty of protein. Best wishesAlice LeonardANGEL FOOD for vegan treats: marshmallow, meringue, cheeses and creamZEST FOR LIFE vegan cooking classesPO Box 78111 Grey Lynn, Auckland, New ZealandPhone 0064 9 3764623 or 021 2964996www.facebook.com/alice.leonardDownsize your carbon footprint and upsize your compassion: go vegan! On 3/09/2009, at 6:30 AM, llanwydd wrote: New here. Can anyone tell me what is the best source of vegetable protein? Thanks.

[Guest guest]

I'm still pretty new to this, but I understand that quinoa is a great source of protein. I also eat organic tofu, tempeh, and make homemade seitan. And beans, of course, whole grains, and nuts. Seriously, you shouldn't have much problem getting your protein, even though that's what so many people seem to focus on.

 

As a side note, when I told my doctor I am now vegan, he didn't know what it was. So I clarified, saying that I don't eat any dairy or eggs, and he immediately freaked out and told me to eat some nuts every day to make sure I get enough protein. :rolleyes

 

Faith

On Wed, Sep 2, 2009 at 1:30 PM, llanwydd <llanwydd wrote:

 

 

 

 

New here. Can anyone tell me what is the best source of vegetable protein? Thanks.

 

-- " If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away. " --Henry David Thoreau

Visit my blog at http://chauceriangirl.wordpress.com/

[Guest guest]

Many thanks to those who replied. I know next to nothing about quinoa, so I

looked it up on wiki. I hope it is not too hard to come by.

 

-Llanwydd

 

 

 

 

, Faith Stencel <chauceriangirl wrote:

>

> I'm still pretty new to this, but I understand that quinoa is a great source

> of protein. I also eat organic tofu, tempeh, and make homemade seitan. And

> beans, of course, whole grains, and nuts. Seriously, you shouldn't have much

> problem getting your protein, even though that's what so many people seem to

> focus on.

>

> As a side note, when I told my doctor I am now vegan, he didn't know what it

> was. So I clarified, saying that I don't eat any dairy or eggs, and he

> immediately freaked out and told me to eat some nuts every day to make sure

> I get enough protein. :rolleyes

>

> Faith

>

> On Wed, Sep 2, 2009 at 1:30 PM, llanwydd <llanwydd wrote:

>

> >

> >

> > New here. Can anyone tell me what is the best source of vegetable protein?

> > Thanks.

> >

> >

> >

>

>

>

> --

> " If a man does not keep pace with his companions, perhaps it is because he

> hears a different drummer. Let him step to the music which he hears, however

> measured or far away. " --Henry David Thoreau

>

> Visit my blog at http://chauceriangirl.wordpress.com/

>

[Guest guest]

llanwydd wrote:

> New here. Can anyone tell me what is the best source of vegetable

> protein? Thanks.

 

The best way to get enough protein is to eat enough wholesome food. If

you're doing that, you won't have to worry about protein. Think whole

grains, legumes, veggies, and fruits -- the new 4 food groups.

 

Serene

--

42 Magazine, celebrating life with meaning. http://42magazine.com

[Guest guest]

Any beans, peas and legumes. are a great source of proein Remember too much protein can and will cause he liver to edema over time. Check out John McDougall MD's website and his articale on protein overload. wwww.drmcdougall.com.--- On Wed, 9/2/09, llanwydd <llanwydd wrote:

llanwydd <llanwydd protein Date: Wednesday, September 2, 2009, 11:30 AM

New here. Can anyone tell me what is the best source of vegetable protein? Thanks.