Quinoa et al to Reach Your Daily Protein Quota

Protein is a crucial part of the healthy and well-balanced human diet, required for nearly every bodily function. Protein is composed of amino acids, some of which are synthesized by the body (non-essential amino acids) and the others are required through the diet (essential amino acids). Adequate amounts of protein can also be part of a good weight loss regimen. Protein takes longer to be digested than refined carbohydrates, suggesting that it is better at curbing appetite cravings. Thus, it is incredibly important to ensure that you are consuming enough through your diet.

The recommended consumption of protein for women aged 19–70 is 46 grams of protein per day, while for men aged 19–70 it is 56 grams of protein per day, both corresponding to approximately 0.8 grams of protein per kilogram of body weight. However, please note that this requirement is for a normal inactive person. Due in most part to increased muscle mass, exercise demands more protein from the diet. For those that are active, suggested daily protein intake varies between 1.6 g/kg and 1.8 g/kg, approximately double the amount for the normal inactive person.

Protein is very ubiquitous and so food provides a wonderful matrix of dietary protein sources and they are not all from animal sources, which are calorie-dense and packed with saturated fats and cholesterol. Conversely, the profile of plant proteins has been raised in recent years as these proteins are low in calories and saturated fats and free of cholesterol. Check out this list below of healthy, protein-dense plant foods that can be easily incorporated (and deliciously, too!) into your regular, restricted, vegetarian, and/or vegan diet.

Tempeh (1 cup): 41 grams of protein
Dried Parsley (1 cup): 31 grams of protein
Lentils (1 cup, cooked): 18 grams of protein
Tofu (1 cup): 17 grams of protein
Black Beans (1 cup, cooked): 15 grams of protein
Almonds (1/4 cup): 8 grams of protein
Quinoa (1 cup, cooked): 8 grams of protein
Pistachios (1 oz): 6 grams of protein
Brussels Sprouts (1 cup, cooked): 4 grams of protein

Other great non-meat sources can come from protein supplements, available as a bar as well as a powder (for great shakes). Shakes and/or bars are highly recommended for active individuals. In addition, protein bars make great on-the-go snacks.

So the key here is to transform your thinking of what constitutes protein, and most importantly, what proteins should be on your plate and in what amounts. Protein = Animal Meat? I think not.

Just a Pinch of Salt May be Too Much

March 21st marked the beginning of World Salt Awareness Week 2011, coordinated by World Action on Salt and Health (WASH). In order to take a stand against the over-consumption of sodium and the detrimental effects caused by it, WASH's mission is to decrease the dietary intake of sodium worldwide. This year's prevention efforts are aimed at men's health and salt, while previous years have improved awareness in the following areas: salt and overall health, salt and eating out, and salt and children's health. Although I believe that salt awareness should not be confined to one week out of the year, this week a very appropriate time to think twice about personal salt habits and attempt to make some sustainable changes in your diet.

Why is salt so bad?
Sodium is a naturally occurring element, existing in water and milk. In these dosages, it is helpful not harmful as sodium is required to maintain equilibria in your body's fluids. However, it is the over-consumption of sodium through salt (sodium chloride) that is a major contributor to high blood pressure which is in turn a major risk factor for cardiovascular diseases such as heart disease, stroke, and heart failure as well as kidney disease.

Some simple ways to minimize your sodium intake:
1. Instead of adding salt in "for flavour," try using spices and herbs while cooking as well as at the table. Pepper, vinegar, lemon, hot pepper sauce can make for tasty alternatives. My favourite herb: cilantro. (For the foodie, just throw out your salt shaker. I have!)

2. Avoid processed foods! Fresh foods are generally more expensive, but choosing fresh over processed foods will significantly reduce your dietary sodium intake.

3. When reading nutrition labels, make sure you are not only looking at calories and fat information. Fact: Canadian and American dietary restrictions suggest that healthy adults should not consume more than 2300 mg of sodium per day.

4. Buy low-sodium or sodium-free products whenever possible.

5. Make informed choices: ask for or look online for nutrition information when eating out. Have an iPhone, iPad, or an iPod touch? Download the "fast food" application for quick access.

6. Feeling peckish? Enjoy fruits and vegetables over other snacks. In addition to containing less sodium, they also contain more potassium (which is a protective factor for high blood pressure).

Now, I ask you to think of how many times you have added just a pinch of salt to food and felt okay about it. I won't even begin to hypothesize a number. With this number in mind and all of the information above, I hope you feel the pinch next time you are about to add just a pinch of salt!