Day 12
Cleanse Day 3
Today we take a look at the importance of consuming adequate protein as part of our healthy diet along with some GREAT recipes.
Today’s Topic: Protein
"It keeps your energy up and cravings at a minimum and builds muscles while burning fat, but it is often the one nutrient many lack in their diet: getting enough protein."
~ FARA ROSENZWEIG
Consuming adequate protein is a REALLY important component of a healthy diet. It builds and repairs our bodies so it’s literally essential for life. This is true ALL of the time, and even MORE so when we have a health challenge.
Signs that you might not be getting enough protein are:
muscle and/or joint pain
constant craving for carbs
inability to sleep well
low energy
moodiness and stress
slow recovery from injuries
hair, skin, and nail problems
fluid retention
getting sick regularly
brain fog
low libido
poor detoxification
digestive difficulties
estrogen dominance
PMS
blood sugar instability
weight gain
"Lucky for us, protein is available in many forms, raw and cooked. No matter what type of diet you follow, we have a number of ways to add more protein to our diets in a healthy and delicious way."
~ LEO BASCH
Most people don’t get enough protein consistently throughout the day. And the elderly, athletes, those recovering from illness or injury, or people who are stressed, on a weight loss diet, or have digestive issues or low stomach acid are even more at risk of protein deficiency.
Often times we will reach for sugar or foods that turn into sugar when not consuming enough protein in our diet which can lead to blood sugar imbalances and weight gain. However, when adequate protein levels are maintained, it is often easier to manage cravings and weight since protein increases satiety, keeps us full longer, and helps curb the appetite.
Strive for a serving of protein the size of the palm of YOUR hand at every meal - including breakfast!!! Or if you’re a “numbers” kind of person, take your optimal body weight, divide in half and consume 1 gram of protein per pound. (For example, a 150 lb. person would need 75 grams of protein per day.) For most people, that means 20-30 grams at each meal. Here’s a list to get you started:
PROTEIN SOURCES:
Fish 3 oz = 17-24 gms
Eggs 1 egg = 6 gms
Poultry 3 oz = 25 gms
Lamb 3 oz = 22 gms
Legumes 1 cup = 15 gms (high carb)
Nuts 1 cup = 25 gms (high carb, really high fat)
Seeds 1 cup = 35 gms (high carb, high fat)
Brown rice 1 cup = 5 gms (high carb)
Quinoa 1 cup = 7 gms (high carb)
VEGETABLES HIGH IN PROTEIN:
Asparagus 1 cup = 6 gms
Bean Sprouts 1 cup = 4 gms
Broccoli 1 cup = 5 gms
Brussels Sprouts 1 cup = 7 gms
Collards 1 cup = 7 gms
Kale 1 cup = 5 gms
Spinach 1 cup = 6 gms
Corn 1 cup – 5 gms (high carb)
Edamame 1 cup = 12 gms (high carb)
Peas 1 cup = 8 gms (high carb)
Potato 1 = 4 gms (high carb)
Winter Squash 1 cup = 4 gms (high carb)
Please note that it doesn't take much animal protein at all to meet your needs for a meal. This is important because over-eating protein puts a strain on the liver and kidneys. And, while it's okay to eat animal protein sometimes, during a cleansing phase, all cultures choose a diet lower on the food chain; meaning a more plant-based diet. They saw that cleansing occurs best by lowering - or even completely removing foods that come from animals. In fact, in general, we all need to change the focus to a more plant-based diet for long term health. If you choose to consume animal foods, try to aim for no more than 1 meal a day if possible. Be sure to select from naturally raised and fed sources of protein. Look for terms like grass-fed, certified organic, hormone and antibiotic free, and wild-caught.
On the other hand, while it's certainly possible to get enough protein as a vegetarian, one really has to be conscious and committed to do it. Dr. John Douillard says that “to be a good vegetarian you need to cook at least 2 hours a day” as a way to emphasize that being a vegetarian takes extra work. Here’s a link with a great article by him about the symptoms of protein deficiency and how to fix it:
ARE YOU PROTEIN DEFICIENT? THE HIDDEN SIGNS
As you can see in the above chart, legumes, grains, and the higher protein vegetables also have a high carbohydrate content, and nuts and seeds have a VERY high fat content as well – all of which can contribute to overweight. To get adequate protein as a vegetarian, I would suggest consuming LOTS AND LOTS of non-starchy veggies with a SMALL amount of legumes, grains, starchy vegetables and nuts & seeds. Plant-based protein powders may also be helpful. IF you consume enough calories of these nutrient rich foods, then you will get enough protein. However, since most plant-based foods tend to be low in calories, you need to consume a lot more food to consume enough calories.
Recipes
(Click on the photos below to view recipes.)
Check-in: How are you doing?
Remember that each meal should include a small portion of protein, a small portion of starch, a larger portion of vegetables and fruit, and 1-2 servings of good fat. If the recipes you choose don’t already provide all of those components, you need to adjust your meal accordingly.
Days 2 and 3 are usually the worst for detox symptoms, so hang in there. This soon will pass… and then you'll be feeling great! In the meantime, be sure to drink plenty of water and herbal teas, eat three balanced meals (plus snacks if you need them), take your supplements, get some gentle exercise, dry skin brush when you bathe, and get plenty of sleep. And don't forget to make a plan for tomorrow - it's key to staying successful on the cleanse!
Here's a sample of a daily food "plan":
Breakfast: Healthy Smoothie
Lunch: Chicken Soup and some grapes
Snack: Raw veggies and hummus
Dinner: Chickpea-Brown Rice Veggie Burgers (protein & starch), Favorite Salad Combo with Creamy Cashew Dressing, and fresh raspberries
YUM! Easy, delicious, and nutritious!
TODAY’S AFFIRMATION: I AM RELEASING UNHEALTHY BEHAVIORS!
Tomorrow we’ll take a look at the importance of consuming salads as part of our healthy diet along with some GREAT recipes.
Feel free to email me or post a comment below to ask questions or share your thoughts and experiences ~ I’d love to hear from you!
Blessings, JoAnn