Add Variety to Your Diet with These Plant-Based Protein Sources

beans

Vegetarian diets can take on a number of forms, depending on the type of animal-based products one chooses to consume.

Ovo-lacto Vegetarians: Plant-based Diet + Eggs and Dairy

Lacto-vegetarians: Plant-based Diet + Dairy

Pescatarians: Plant-based Diet + Fish

Flexitarians: Plant-based Diet + Occasional Animal Flesh

Vegans: Plant-based Diet Only

The commonality among the various vegetarian groups is that they all center on a plant-based diet that emphasizes vegetables, fruit, grains and legumes (beans, lentils, and peanuts). Plant-based nutrition has long been studied for its health benefits. Research indicates that plant-based diets may reduce the likelihood for specific cardiovascular complications such as:

-Higher LDL (Bad) Cholesterol
-Elevated Triglyceride Levels
-High Blood Pressure
-Overweight and Obesity
-Diabetes

Recent findings from a large Oxford study demonstrated that vegetarians were 32 percent less likely to be hospitalized or die from heart disease as compared to their non-vegetarian peers (Crowe, 2013). But reaping the health benefits of a vegetarian diet doesn't necessarily mean that we need to make major changes in the way we eat. Incorporating plant-based foods just one day a week can make a big difference in the way we feel. This is the basis for the "Meatless Monday" movement, which began as a public health campaign to encourage individuals to consume a vegetarian diet just one day each week for better health by consuming lean, plant-based protein sources (Figure 1).

Figure 1. Plant Protein Examples

Source

Serving Size

Protein (grams)

Tempeh

1 cup

31g

Buckwheat

1 cup

23g

Seitan

3 ounces

21g

Tofu

1 cup

20g

These protein sources can be easily incorporated into meals. For example, quinoa and buckwheat can be served in place of traditional sides such as potatoes or rice and also doubles as a protein-packed breakfast cereal. And beans and lentils are great protein additions to toss in soups and salads. Other plant-based proteins such as tempeh, seitan and

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Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

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14 Pieces Version - Max XT 142 lbs:
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ZOOT Ultra 2.0 CRx Men’s Compression Socks Black/Safety Yellow, 5 – Men’s


As any professional athlete will tell you, maximizing your recovery is just as important as maximizing your training. However, Zoot’s new Ultra 2. 0 CRx Compression Socks strike two chords harmoniously at once. These socks feature an mmHg of 18-30, making them sufficient for recovery, without being to tight for active use. So, you’re able to lessen your recovery time before you even get there. The socks were constructed with ZOOT’s hallmark BioWrap fit, which provides anatomically designed areas of compression in order to stabilize your calf muscles and to support your Achilles tendon during exercise. After all, compression fabrics stabilize muscles in order to reduce damage during exercise. However, that’s only one part of the compression story. These socks provide a graduated compression with ZOOT’s new NanoGLIDE fabric. Graduated in its design, this material is made to compress the most at your foot and ease up as it gets closer to your calf. This forces blood flow from the bottom of your legs back to your heart. Essentially, this puts pressure on the muscles, arteries, and veins that are farthest away from the heart, ultimately forcing the body to circulate blood through narrower circulatory channels. So, almost like kinking a hose, it creates arterial pressure, and like when you finally release the kink, blood circulates faster to the heart. This accelerates recovery, by providing more oxygenated blood cells to the oxygen-deprived muscle groupings. On top of stellar recovering properties, NanoGLIDE helps to reduce blistering and hot spots at the toe box and heel. And to keep everything nice and cool, ZOOT placed its lightweight and highly-breathable AirZONE fabric atop the foot. The Zoot Ultra 2. 0 CRx Compression Socks are available in the colors Black/graphite, Black/safety yellow, Safety Yellow/black, and White/graphite and in the sizes Three, Four, and Five. Please note that sizing is based upon calf circumference, so we recommend that you refer to th…
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