“Where will I get my protein?”

“Am I getting enough protein?”

As a Holistic Nutritionist who helps clients transition to plant-based, whole foods diets, I hear these questions all the time. Between nutrition misinformation and meat industry marketing, we have been taught that protein is the supreme nutrient and that getting enough is difficult.
 

Protein is an essential macro-nutrient that is used by the body to perform such functions as muscle growth and tissue repair, hormone production and balance, and immune response. For ideal health, protein consumption must be balanced with the consumption of the two other essential macro-nutrients: carbohydrates and fats. Many popular diets teach us to emphasize the protein and minimize carbohydrates and fats. But this over-consumption of protein can lead to such problems as heart disease, kidney damage, cancer, and obesity. If you’re considering a switch to a plant-based diet, rest assured that you can easily obtain sufficient protein by following these three principles:

1. Eat Whole Foods

A whole foods diet emphasizes fresh fruits, vegetables, whole grains, nuts and seeds, and legumes and limits processed foods, refined grains, and packaged products.

2. Variety is Key

To ensure a full complement of amino acids (the building blocks of protein), eat as many different types of whole foods as possible. The more diverse your diet, the healthier it will be.

3. Choose Protein Powerhouses

Leafy green vegetables, quinoa, nuts, seeds, and legumes (beans, peas, lentils) are rich sources of protein and other important nutrients. The World Health Organization suggests recommends that adult men and women should consume 56 grams and 46 grams of protein, respectively, per day. Some examples of protein levels in plant-based foods can be seen in the chart below .

Getting enough protein doesn’t have to be complicated – try this simple, hearty and protein-packed vegan recipe for dinner tonight!

Simple Beans And Rice with Garlic-Basil Sauce

Sauce:

• 1 cup fresh basil
• 1/4 cup water
• 4 cloves garlic
• 4 tbsp olive oil
• 1/2 tsp sea salt

Beans and Rice:

• 2 tbsp olive or coconut oil
• 2 – 3 cups kale, roughly chopped
• 3 cups cooked short grain brown rice
• 1 cup cooked adzuki beans

In a blender, combine sauce ingredients and blend until smooth and creamy. Set aside.

In a large sauté pan, heat oil over medium heat. Add kale and stir to coat.

Add 1 or 2 tablespoons of water and cover with a lid to let the kale cook.

After 2 – 3 minutes, add the rice and adzuki beans and stir to combine. Cook on medium low heat for 5 minutes, or until the beans and rice are warmed through. Remove from heat, pour sauce over top, stir and serve warm.

Click here to Enter to Win $100 to spend on vegan deals. 

About the author:

Lorraine Blackwell is a Registered Holistic Nutritionist, workshop facilitator, and cooking class instructor. Through her company, Terra Verde Wellness, she provides nutritional, fitness and lifestyle consulting to individuals, families, community groups, or corporations with a holistic focus on sustainable ways of achieving health. Connect with Lorraine on Facebook!

photo courtesy of Cannan Fair Trade 

October is Fair Trade Month, but what does it really mean? At the heart of the fair trade movement is the story of the farmers and the communities they live in.  In honour of this month, we’d like to share a little about our fair trade partners from around the world.

Olive oil, Palestine

The olive tree is a symbol of life in Palestine. For thousands of years, families have come together to harvest the fruit and create the beautiful golden-green oil we know and love. During the ongoing territorial conflict, many farmers have lost their trees, their farms, and their livelihoods. In the 1980s, a group of farmers formed the Palestine Fair Trade Association so that they could collectively access a larger market abroad for their products. Through our partner, Canaan Fair Trade, these farmers are able to distribute their olive oils around the world as well as providing community programs such as micro-loans to women-owned cooperatives.

photo courtesy of  Maitreyoda

Cocoa butter, Peru

In Peru, cocoa is grown in fairly remote regions that are often affected by conflict and economic instability. To protect their livelihoods, groups of farmers formed cooperatives in order to reach a larger market and to receive a better price for their coffee and cocoa beans during unstable periods. One of these cooperatives is ACCARV (the Agrarian Coffee Cooperative of the Apurimac River Valley) in the Ayacucho region of Peru. They were formed in 1969 by a small group of farmers. Now ACCARV is composed of 3700 farmers, many of whom produce their coffee and cocoa on small farms dotted with mango, avocado and orange trees. Fair trade premiums help provide additional training, micro-loans and programs for the farmers and their families.

photo courtesy of Will Elis

Cane sugar, Paraguay

For a tiny, landlocked nation in South America, Paraguay has made a huge impact as a fair trade sugar exporter. Not so long ago, farmers fought to make a living growing sugar cane in a market where they had no control over who was processing their sugar or how much they were selling it for. Manduvirá cooperative of Arroyos y Esteros decided to rent their own mill in 2005 in a move that allowed them to sell their organic sugar to fair trade buyers around the world. The cooperative uses a large portion of their fair trade premiums to help farmers struggling between harvests as well as to provide much needed medical and dental facilities for their communities.

There are many more cooperatives like these around the globe producing the coffee, tea, bananas – and so much more – that we consume on a daily basis. So why not vote with your dollar and choose to make a difference?

About the Authors:

Gwen and Chris are the team behind Fable Naturals. This is what they have to say about their company:

“Life is about passion. If you’re not passionate about what you’re doing you shouldn’t be doing it. That’s why we started Fable Naturals. We knew we could do better. We wanted to create products that you could feel good about putting on your skin. You could learn the story of the ingredients and the producers behind them. And from that Fable Naturals was born. Our passion. We hope you enjoy our products and their story!”

Brittany Eidsness (Registered Holistic Nutritionist). Brittany’s passion for holistic health and wellness took root at a young age. Throughout high school and university she created and led programs aimed at increasing physical fitness and raising health awareness in youth and their families. In 2006 she began studying nutrition at the University of British Columbia and following that, the Canadian School of Natural Nutrition (CSNN).

After completing her diploma and receiving the designation of Registered Holistic Nutritionist (RHN) from CSNN, she began consulting in nutrition. Her studies in Food, Nutrition and Health at UBC complement my RHN designation, allowing her to approach health and wellness from a truly comprehensive standpoint. In 2011 Brittany established her nutrition consulting business WildLives.

She is dedicated to helping her clients achieve their individual goals. For some, this is achieving weight loss, while for others it means addressing issues related to the way nutrition impacts stress, sleep, digestion and a host of other health issues. She approaches her work from a holistic point of view, meaning that she looks at all the factors that either help or hinder her client’s overall health.

She is driven by her passion for nutrition and the way simple, small changes can transform people’s lives.

Meghan Simington is the Founder of CoquitlamMommy.ca which offers great resources to local Tri-City moms struggling with the ‘Oh My Gods’ of motherhood in the first few years. She also co-founded the mom inc MOVEMENT Tradeshow, Directory and Online Magazine - a movement all about re-inventing the mom next door. Step aside June Cleaver, there is a whole new group of moms taking over!

While growing up in Toronto, the ocean called Katrina’s name as she longed to be on the west coast. In 2010, her dream came true when she relocated to Victoria, BC. Island living introduced her to a healthier diet, an intimate relationship with yoga and crafting custom jewelry. Using sterling silver, brass and bronze, Katrina adorns metal with precious gemstones. She especially loves salvaging old pieces of jewelry and bringing them back to life in a current piece. She was also involved in the growth of a very popular line of reusable heating pads called 3SecondHeat.

Currently residing in Vancouver, Katrina is a freelance writer who studied English and Journalism at the University of Toronto. With many food allergies, she loves learning and sharing healthy alternatives. Check out her health and food blog: petitapple.tumblr.com, and her jewelry line Fruitful Whimsies (under construction).

Her stories and photographs have appeared in Swerve, Edible Toronto, Western Living & Vanmag online. Wherever she goes, the scent of fresh baking is close by. Her cooking blog is www.jennchiccooks.com and photo blog is www.jennchic.com (underconstruction).

Geneviève is the owner of Le Petit Chou, a nutrition counseling service. Le Petit Chou blends Asian tradition and modern western nutritional science with the wisdom of the slow food movement. Based on the harmony of these principals, Le Petit Chou creates a personal diet focusing on whole foods, super foods and herbs that are best suited for each individual and takes into account their health concerns and goals. The mission is to bring renewed energy and balance back to the body, and to prevent illness.

To learn more about Geneviève and Le Petit Chou please visit www.lepetitchou.ca.

Terri is currently blogging about her experience as a pregnant vegan at Veggo Preggo.

What she’s found along the way is that new technologies are also changing the way we brand ourselves. The fact that new technologies have sped up our lives is both encouraging as well as exhausting for many of us. Visnja hopes that she can share with you her passion for healthy, happy living – with mind, body, and heart – and help you find a balance between our online and offline worlds.

She currently works in web communications and marketing for Global Mechanic Media and also blogs for them.