Get More Protein on Your Plant-Based Diet

I’m willing to bet you are on, have tried and are going to try again, or are thinking about trying a plant-based diet. After all, it’s pretty much the thing to do right now, and for good reason. Plant-based diets offer a lot of benefits and can have a great impact on the health of many people.

But, here’s the thing: it can be tough to get all the proteins you need on these types of diets, and you do really need those proteins for your health and your body’s overall performance. Your body uses 20 amino acids, and nine of those are considered vital, the essential amino acids (EAAs).

How much protein do you need?

Your level of activity, age and gender determine what protein level you should aim for. The recommended dietary allowance (RDA) in the US is 0.36 grams of protein per pound of body weight, but that doesn’t account for people who are more active.

If you’re pretty active, you need a bit more than that, but not as much as you may have heard. Studies, including one published in The Journal of Applied Physiology, have put the recommendation for active people at around 0.55 grams per pound of body weight (

Once you’ve got your own needs calculated, you can try the methods below to help you meet them.

Aim for complete EAA plants

There are a few plants that have complete EAA profiles–all nine of the essentials in a significant amount–that you can add to your diet. These include buckwheat, quinoa, tofu and hemp seeds.

Combine when necessary

You can combine foods together that don’t have all nine EAAs on their own but do when they are combined. These don’t need to be eaten together, but they should be consumed over the course of an entire day. Some common pairings include nut butter with whole grain bread, rice and beans, and stews or soups that contain both grains and legumes.

Use supplements as needed

Unfortunately, plant proteins are usually more difficult for your body to digest than animal ones, and your body only will absorb and use a fraction of the EAAs in a plant protein. Steps like soaking and sprouting seeds, grains and nuts help, but that’s not always going to be practical.

If you feel you’re not getting enough protein, you can use plant-based protein supplements. This include vegan EAAs and plant-based blends and isolates in powders and other forms.

A plant-based diet can be a game-changer for your health, but you’ve got to always make sure you’re getting enough protein in number and variety!

Canada’s New Food Guide Rooted in Research, Not Food Industry Lobby

Who doesn’t love food? I certainly do, and I bet you all do too!

As awesome as it is to have a ton of food choices, we still have to watch what we eat if we want to feel and look as good as we possibly can. Lucky for us, Canada has just released a new food guide that doesn’t include studies backed by the food industry lobby. Remember being told we should drink two glasses of milk every day? Guess where that came from!

The guide, which has a handy visual representation in the form of a plate, is pushing dairy and protein to the side and letting plant-based diets take center stage. Shown as a colorful dish, the new guide has fruits and veggies taking up one half, one-fourth devoted to plant-based proteins such as tofu, beans and nuts, and one-fourth earmarked for whole grains such as quinoa and brown rice. Instead of milk, a glass of water is shown next to the plate as the beverage of choice.

Although the new Canada guide is mainly about dietary recommendations, it does offer more than just food advice. On Canada’s official food guide, there are many new eating habit recommendations, including: (

  • Be more aware of your eating habits.
  • Cook for yourself more often. Going with take-out food is more likely to lead to bad food choices.
  • Enjoy what you eat. Take the time to slowly chew and taste your food.
  • Eat some meals with other people. It makes meal time more pleasant, and you may end up eating less.
  • Read food labels carefully so you make better choices when you’re out and about.
  • Limit foods that are high in sugar, sodium or saturated fat.
  • Be aware of how food marketing may try to influence what you buy and eat. Some marketing forms, such as on social media, are less obvious that traditional tactics.

Of course, this isn’t some radical, off-the-wall advice. We have been hearing for years that you need to eat more fruits and veggies. However, what Canada has done is make it simple for people to see what they need to do, and they’ve really honed in on ways of getting protein from sources beyond animals.

Consider Canada’s new food recommendations, which are based on research and not on studies paid for by the highest bidder, as you change your current diet to a healthier one.

The Top Cancer Food

Nutrition - The Top Cancer Food

When it comes to cancer many people get alarmed. It’s the big fight, right? And rightfully so. Cancer claims millions of lives globally each year and is the second leading killer behind heart disease. There are so many amazing foods that we can be eating every day to help fight against cancer that have been proven in the research. And the great part is that one of these foods in particular is right in your pantry at home…hopefully. That food is so powerful that many studies have been performed to help us see how great this little powerhouse actually is. The food I am talking about are nuts. Yes nuts. So all of your favorites are great to eat every single day. Almonds, walnuts, cashews, Brazil nuts, and the list goes on. Research has confirmed from the Mayo Clinic that a handful of nuts a day can keep cancer away. There were over 36 observational studies done to show us how important this actually is. 

The primary cancers with were colorectal cancer, endometrial cancer, and pancreatic cancer. These were the main cancers studied, however, research confirmed that there is a 15% protection of all cancers across the board. The statistics were amazing. Let’s look at the percentages: 

24% lowered risk of colorectal cancer 
42% lowered risk of endometrial cancer 
32% lowered risk of pancreatic cancer 

I am an advocate of eating a handful of nuts every day. They are all good. However, my favorite nuts are walnuts. The reason is they contain the highest amount of omega 3 fatty acids. When we do our omega 3 fatty acid testing we will notice that the test results are usually low. By eating walnuts, it is a great way of ensuring that these levels stay where they should be. 

Set a goal to get a handful of nuts a day. This would be the equivalent of around 15-20 pieces. And always read the label to make sure the nuts are not roasted in any kind of oil. When the oils are heated, they can potentially turn rancid.

The Foods I Never Eat

Nutrition - The Foods I Never Eat

All health experts have their own do’s and don’t’s. There are many of them. I am a big fan of being balanced when it comes to making great lifestyle choices. The big key is that you have to set yourself up to win. Winning is the game when it comes to your health. If you go on the extreme, then you will burn out every time. However, there are certain things I just don’t do when it comes to my health and well-being. I am going to list some of the top foods that I never eat to keep my health at its peak level.  Some of these foods are s ome that you may think is no big deal, however they can wreak havoc on your overall health. In our health coaching company  we always teach the 10 percent Rule. Eat well 90 percent of the time and 10 percent do what you want. That’s right, eat and do as you please for about 3 meals per week. Your body can handle some cheesecake and pizza every now and then. However, there are certain foods that just aren’t worth even putting in your body due to the cumulative effect of what it can do in the long term. So let’s dive in and look at some of the foods that I have learned to simply stay away from.

1.High Fat Luncheon Meat 
Loaded with nitrates and nitrites, these types of luncheon meats can increase your risk of dying from cardiovascular disease and cancer. Listen,  it’s just not worth it. Instead choose the newer versions they are making now that don’t have all of the chemicals.

I have to say that I used to love raw oysters. However, after learning how much toxic load are in these shells, it’s just not worth it. Oysters, clams, lobster, and shrimp have a large toxic load that can be challenging to our health.

3.Added Sugar 
It’s the big one. When sugar is added to the diet it causes more than double the risk of dying from heart disease.

4.Trans-Fat Foods 
I get asked  often. However, I just won’t touch them. To me there is nothing worse than fake fat. Fat is actually great for our health and will help it improve in an amazing way. However trans fats can be extremely hazardous to our overall health. Processed foods like margarine, and many partially-hydrogenated oils like we find in many shelf products can cause a tremendous amount of cellular damage.

5.Sugar Packed Cereal 
I realize that they have fiber, however the processed grains and sugar aren’t worth the inflammatory response it creates in our gut forempowering your health.Again, you can eat some fun items throughout the week, the key is to make your 90 percent of meals count toward creating extraordinary health so you can thrive.

The Forgotten Green Food

Nutrition - The Forgotten Green Food

There are many greens that we can include in our daily dietary routine that can make an amazing difference in our health. Spinach, kale, arugula, and others are the staple. However, there is a green food that is loaded with more of the B-vitamins, minerals, and dietary fiber than you could imagine. The green food that is known to be the lowest calorie food on the planet is called rhubarb. This green vegetable is packed with many polyphenols, vitamins, and minerals that can set the stage for amazing health. The stalks tend to have some of the highest level of nutrient density. The stalks tend to be red in color and contain some of the highest vitamin A than any vegetable. The beta-carotene is important for supporting healthy membranes and increasing overall immune health. 

The stalks are also leaded with vitamin K, which is supportive for the immune system and the entire cardiovascular system as a whole. Including rhubarb can help manage many health challenges with great nutritional support. Some of these include:

1.Better Vision 
Rhubarb is known to help improve the eyes and vision with the high level of beta- carotene and vitamin A. Listen, rhubarb also contains much of the zeanthin to support against age-related macular degeneration and glaucoma. 

2.Cardiovascular Health 
Heart health is one of the most impacted areas from the food that we eat every day. The natural B-vitamins can support against issues like a-fib, and other cardiovascular conditions.

3.Diabetic Neuropathy 
One of the most powerful vitamins for the nutritional support of diabetes is vitamin B-6 or pyridoxine. This is a powerful tool to help combat any of these challenges. 

The high level of absorbable vitamin K and calcium help the body move toward a stronger musculoskeletal system as a whole for empowering your health

We are now learning the importance of the vitamin K in helping prevent against this disease that is on the rise. 

So when asked, get your rhubarb salad next time. It is a great option to get amazing greens in that can help improve your health dramatically. 

The Healing Exotic Fruit

Nutrition - The Healing Exotic Fruit

This fruit has been known to make dramatic improvements in our health. It is an exotic fruit that many times gets overlooked with its many healing properties. If you are looking for a food that can protect against asthma, heart disease, diabetes, and colon issues then you have come to the right place. Let’s talk about great benefits of the Kiwi fruit. The fruit has great potential to protect from cardiovascular disease. Just a couple of fruits each day can help lower your risk of blood clots and can help lower triglycerides. Unlike aspirin, which has some risky side effects of inflammation and bleeding in the intestinal tract, Kiwi is loaded with antioxidants and polyphenols that can protect the heart. Let’s look at some other key areas of the Kiwi for empowering your health

1.Protects Against Asthma
Loaded with vitamin C, there was a study done in the Thorax journal that showed a 44% reduction of wheezing by eating the Kiwi. 

2.Protects Against Macular Degeneration
Listen, it has been stated many times in the journal Archives of Ophthalmology that Kiwi servings of 3 or more per day can help protect against macular degeneration. 

3.Protects Against Diabetes
Kiwi is known to be loaded with fiber. The fiber is helpful to support the blood sugar and bind toxins from the colon. 

4.Protects Against High Cholesterol
When asked about fiber, it is full in the kiwifruit. The fiber in the kiwi is known to help raise the HDL good cholesterol and lower the LDL bad cholesterol. 

5.Protects Our DNA
This is the big one. Our DNA. The Kiwi has specific properties that helps to support and protect our DNA from damage. Researchers are finding that it has to do with the beta carotene and the high levels of vitamin C.