Plant-Based Protein Options to the Rescue

By Reliv Key Director Dawn Tucci

These are times of adaptation and change. Around the world, people have been faced with decisions about how we are going to navigate life, now and into the future. One of the things that we are experiencing is a shift in the availability of the items we took for granted. For the first time for many of us, it has become harder to acquire personal items that we rely on as well as the foods that we eat. Restaurants are closed, so more people are cooking at home. Because of the disruption in business, we may see a shortage of certain types of meats.

Healthier Options

We know that protein is an essential part of a healthy diet. In looking for protein alternatives we may find that we stumble upon better choices out of necessity. Meat is a good source of protein, but alternative sources like plant-based protein have been touted as a healthier solution. There is evidence that many chronic diseases can be reduced by eating a whole-food, plant-based diet. Many also report that eating plant-based protein provides more energy, improved fitness, reduced inflammation, and better weight management. Eating a plant-based diet may even help you live longer, help the environment, and support your immune system.

Apples to Apples

 First, let’s talk about how animal and plant proteins compare. When relying on plants for protein it is important to combine different plants to give your body a complete source of all the essential amino acids. Sound complicated? It’s really not.

Animal proteins provide all the essential amino acids your body needs, but individual plant products do not and must be combined. There are exceptions: soy and quinoa contain all essential amino acids. Grains and beans complement each other and together provide all these amino acids, so eating both in a day can provide you the same nutritional quality protein as if you were to eat meat. 

In 2016, the Academy of Nutrition and Dietetics stated, “a vegetarian or vegan diet could provide all the nutritional requirements of adults, children and those who were pregnant or breast-feeding.” The right plant-based foods are an excellent source of protein and nutrients, often with fewer calories.

 So what does your plate look like if you are not able to put meat on it and must rely on plant foods for protein? Eating a variety of these foods will give your body all the nutrients it needs to be healthy.

Fruits
Apples, grapes, berries, citrus fruits, bananas, strawberries, etc.

Vegetables
Peppers, avocados, corn, lettuce, peas, spinach, asparagus, broccoli, kale, etc.

Tubers
Root vegetables such as potatoes, parsnips, sweet potatoes, carrots, beets, etc.

Whole grains
Whole grain flours, bread, and cereals, brown rice, millet, oats, barley, etc.

Legumes
Beans of any kind, lentils, tofu, tempeh

Nuts and Seeds
Quinoa, all nuts, all seeds (sunflower, pumpkin, etc.)

Other
Supplements
Plant-based milk

How much protein do you need?

There is a simple formula to help you determine how much protein you need. Divide your current weight by 2.2, multiply this by 0.8. This gives you the number of grams of protein you need to eat in one day. So a 150 lb person would need 54 grams of protein per day. Your protein needs may increase if you are very active and want to gain muscle.

How much protein do plant-based products have?

(For comparison, an ounce of meat averages about 7 grams)

Per ½ cup:

  • Chickpeas 7 gm
  • Edamame 8
  • Lentils 8
  • Tofu 10
  • Peanuts 20
  • Almonds 16
  • Quinoa 4
  • Green peas 4
  • Dry oats 6
  • Wild rice 3

Vegetables – those with the highest protein (4 to 5 grams per cooked cup) include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.

Try rice and beans mixed together (7 grams per cup), a stalk of broccoli (4 grams per stalk), or a baked potato (8 grams for large).

Other sources:

  • Reliv Now with Soy contains 7 grams of heart-healthy, plant-based protein per serving
  • 1 Tbsp chia seeds 2 gm
  • 1 oz nut butter 7 gm
  • Nutritional yeast – a deactivated strain of yeast that has a cheesy flavor. It can be sprinkled on mashed potatoes, pasta and provides 14 grams of protein and 7 grams of fiber per ounce. Fortified nutritional yeast can also supply Vitamin B12.

Supplemental Solution

When you consume a plant-based diet, there are additional nutrients besides protein that you will need to consume. Nutrients of concern when avoiding animal products are calcium, iron, and Vitamin B12. Some foods are fortified with these nutrients and can also be obtained by using a daily supplement like Reliv Now with Soy. In addition to providing 7 grams of plant-based protein, Reliv Now with Soy tastes great and has higher levels of essential vitamins and minerals for greater health benefits. It also includes LunaRich to support your immune system and promote healthy cholesterol levels and inflammatory response. 

The silver lining in this meat crisis may lead to an improvement in our health. Eating more plant-based proteins means that you will get more nutrition and fiber in your diet often with fewer calories. If you’re not willing to avoid meat entirely, you can still benefit from increasing your intake of plant-based foods. An additional benefit to supplementing with Reliv products is that they are shelf-stable. You can blend Reliv products with fruits and vegetables to create a smoothie, but they can also be made simply by mixing them with water or juice. Best of all, Reliv products can be delivered right to your door! 

 

 

 

 

Have You Had This Talk With Your Doctor?

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4_22TalkingWeightLoss

By Vice Chairman and Chief Scientific Officer Dr. Carl Hastings

If your doctor knew you had a health condition that puts you at increased risk for diabetes, cardiovascular disease, cancer, and many other chronic health conditions, would you expect him or her to discuss it with you? Would you ask questions about how to treat this health condition and take steps to decrease your risk of developing other complications and diseases? Would you make changes that you knew could add years and improved quality to your life? If so, it may be time to talk to your doctor about weight loss. Continue reading “Have You Had This Talk With Your Doctor?”

Reliv’s LunaRich Featured in Vitamin Retailer Magazine

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CholesterolConnection-web

The following passage appeared in the October 2014 issue of Vitamin Retailer magazine.

The Cholesterol Connection to Heart Health
A managed wellness lifestyle can improve cholesterol levels.
By Lisa Schofield

As purveyors of dietary supplements, no doubt retailers receive a steady influx of middle-aged men and women who have recently become more concerned about lowering and/or managing healthy cholesterol levels. This is typically inspired by routine physician testing that reveals unfavorable ratios of low-density lipoproteins to high-density lipoproteins and total cholesterol.

When it comes to matters of the physical heart, “cholesterol” is the association most people make about their cardiovascular status. Beyond being prescribed daily doses of statins, the great news is that currently available dietary supplements, as well as an ever-increasing variety of tasty and much healthier foods and beverages (as part of a managed wellness lifestyle) have been linked to improved cholesterol levels, as well as overall cardiovascular status. Continue reading “Reliv’s LunaRich Featured in Vitamin Retailer Magazine”

Get Trendy with Your Workout: 3 New Exercise Fads

SubscribeButton-webWrkoutTrendsBLOGimageAre you a trendsetter? Time to get “fashion forward” — with your workout! Fitness experts recommend you change up your routine often to burn more calories and help build your stamina.

High Intensity Interval Training (HIIT)

Fight your exercise boredom with interval training! This exercise routine consists of a high intensity set of movements followed by a lighter intensity set or a break. Anyone can do intervals, but the intensity and time can vary depending on your skill level.

  • Want to try it? Check out these interval workouts.
  • Burns 550-900 calories per hour.


Latin Dance

Spice up your workout with some new moves from south of the border! Latin dancing is a flexible workout since the moves can be modified to make it low or high impact. Lovers of this exercise trend even claim that it also helps the mind get a workout since you have to remember the combinations.

  • Want to try it? Check out this Zumba video.
  • Burns 500-800 calories per hour.


High Intensity Strength Training

Want to get stronger than ever? Try out high intensity strength training! This form of training includes a super-set, in which you do a serious of weight lifting without rest. This military-style workout is recommended for those who have experience in weight lifting but anyone can build up to it.

  • Want to try it? Check out some Crossfit moves.
  • Burns 600-850 calories per hour.


Get Active with Reliv

A scoop of ProVantage® will provide your body with key nutrients such as protein, creatine and medium chain triglycerides to improve performance and recovery.

Not only is ProVantage Reliv’s eighth product to earn a U.S. patent, it’s also better than ever with the addition of LunaRichTM soy powder. LunaRich contains five to 10 times as much lunasin as ordinary soy powders. Lunasin can protect against oxidative stress caused by exercise.

Looking for more fitness trends? Check out Team Reliv for tips, motivation and a place to connect with other fitness enthusiasts!

Sources:

http://www.webmd.com/fitness-exercise/features/zumba-fun-is-secret-ingredient-of-latin-dance-workout?page=2

http://www.mayoclinic.com/health/interval-training/SM00110/NSECTIONGROUP=2

http://naturalpapa.com/fitness/the-value-of-high-intensity-weight-training/

http://www.shape.com/fitness/workouts/interval-training-short-workouts-really-pay

 

 

ProVantage Delivers Patented Performance

Two of the loudest ovations of the 2012 Reliv International Conference came on opening night:

  • ProVantage has added LunaRich soy powder!
  • ProVantage is now the eighth Reliv product awarded a US patent!

And the celebration was on… Continue reading “ProVantage Delivers Patented Performance”

Soy and Your Health

Soy and Women’s Health

An important recent study found that soy food consumption did not increase the risk of cancer recurrence or death among survivors of breast cancer. Women in the highest intake category of soy foods had a 9 percent reduced risk of mortality and a 15 percent reduced risk for recurrence compared to those who had the lowest intake level. Researchers used data from a multi-institution collaborative study called the After Breast Cancer Pooling Project. Breast cancer outcomes were assessed, on average, nine years after cancer diagnosis. Continue reading “Soy and Your Health”

Get a Nutrition Tune-Up

SubscribeButton-webhealthy_veggiesMost likely, you maintain your car with oil changes and other preventive services to keep it running smoothly for as long as possible. But is your body also on a maintenance and prevention plan so it runs at its peak and lasts longer? Good nutrition is vital to your long-term health and your quality of life. Starting today, give yourself a regular nutrition tune-up. Continue reading “Get a Nutrition Tune-Up”

Shake the Salt Habit

SubscribeButton-webshake the saltSalt and pepper shakers are a standard adornment of every restaurant table and many kitchen tables. Some shaker sets are even cute, disguised as bunnies, pilgrims or penguins. But it’s time to give one piece of the set a boot — the salt. Continue reading “Shake the Salt Habit”