This weeks vlog discusses the importance of protein and what sources are the best choices for your overall health. It’s key to have adequate protein intake.  Signs and symptoms of too little protein are:

Suggestions for non meat sources of protein:

• Legumes and beans

• Soy, mycoprotein and tofu products

• Nuts and seeds

• Sprouted seeds

• Whole grains

• Algae and seaweed

• Most plant foods contain protein

Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Carol discusses the tier list of how to get your protein starting with veggies, Greek Yogurt, animal sources and then protein drinks. While all vegetables do contain enough protein to register. Vegetable protein is considered to be incomplete, which means if you eat a diet based in vegetables you are probably not getting all of the essential amino acids your body needs to function. You can get your protein amounts for vegetable and animal sources: CLICK HERE.

If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids such as some fruits, grains, and vegetables are incomplete proteins. Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combination with animal proteins. We want you to have balance in your meals for your overall health.

Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein. Once you are p3 stabilized, try adding 1/2 cup of black beans to your diet daily.

Greek Yogurt is one of our favorite dairy sources packing 20g of protein in the Fage 2% Read more about Greek Yogurt. CLICK HERE

Watch Carol’s VLOG, we want you to see there are many protein sources and to not always think about meat when getting in your protein. Animal sources are important, but so are vegetables, beans and dairy. Keep your menu interesting adding a nice variety to your plate.

The post Importance of Protein & Protein Deficiency appeared first on Little Choices Everyday.

Eat Your Veggies

Today Carol’s VLOG and question of the week addresses the importance of vegetables in our diet.

You need at least 3-4 cups of vegetables a day or more.

Ways to prepare your vegetables:

The best way to eat your vegetables is raw.  This packs the most nutrients and you get the best benefit from them.  Make big salads and cut up veggies to snack on throughout the day.

The second way is to steam or sautee them on low heat.  This will keep you from losing all the nutrients.

Baking or boiling would be the last way to prepare them but in soups and some recipes this is necessary just offset the nutrients lost in your other meals.

Never microwave your vegetables, this will strip out 97% of its nutrients.

The importance of dark green leafy vegetables are well known.  Adding in Romaine lettuce, spinach and others to your diet will have a huge impact on your health and your waistline.

Today Carol Talks about Vegetables and the Case Study she is doing with some in phase 2 and the results they are seeing.

Related Post:

Peppermint Shake: Click Here

Spinach Meatloaf: Click Here

The post Mom Was Right- Eat Your Veggies! appeared first on Little Choices Everyday.

Vegetables are protein too!

Question of the week #4- What are the best choices for protein?

This weeks vlog discusses the importance of protein and what sources are the best choices for your overall health. It’s key to have a high protein intake on P3. Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Carol discusses the tier list of how to get your protein starting with veggies, Greek Yogurt, animal sources and then protein drinks. While all vegetables do contain enough protein to register.  Vegetable protein is considered to be incomplete, which means if you eat a diet based in vegetables you are probably not getting all of the essential amino acids your body needs to function.  You can get your protein amounts for vegetable and animal sources:  CLICK HERE.

If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids such as some fruits, grains, and vegetables are incomplete proteins. Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combination with animal proteins.  We want you to have balance in your meals for your overall health.

Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein.  Once you are p3 stabilized, try adding 1/2 cup of black beans to your diet daily.

Greek Yogurt is one of our favorite dairy sources packing 20g of protein in the Fage 2%  Read more about Greek Yogurt.  CLICK HERE

Watch Carol’s VLOG, we want you to see there are many protein sources and to not always think about meat when getting in your protein.  Animal sources are important, but so are vegetables, beans and dairy.  Keep your menu interesting adding a nice variety to your plate.

The post Best Protein Sources appeared first on Little Choices Everyday.