Protein: Are You Getting Enough?

Although it seems like a simple concept, the role of protein in our bodies and as a nutrient is often misunderstood.  There is some debate today on whether North Americans consume too much or too little protein.  On one hand, we always hear that we should decrease the amount of meat we eat, and that maybe a vegetarian diet is the best solution for a lot of the common health concerns seen today.  On the other hand, there are certain weight loss diets that claim that high protein diets are the best way to lose weight.  So who do we believe?

Protein requirements for an individual are calculated to be about 0.8 grams of protein per kilogram of body weight.  That means that someone who is 140 lbs (approximately 63.5 kg) should eat about 51 grams of protein per day.  For athletes, growing kids, or others who expend more energy on a daily basis, the requirements can increase to 1-1.2g of protein per kilogram of body weight.

Why We Need Protein:

• Proteins are a part of many different parts of our body—skin, muscles, organs, blood, etc.  They are also found in enzymes, immune molecules, and hormones.
• It is important in energy production, muscle contraction, and overall growth and development.

Based on the functions of protein in our body, it is pretty easy to see that protein can affect virtually every physiological system.  As a result, protein deficiency can manifest in many different ways.

Symptoms of Protein Deficiency:

• Weight loss
• Fatigue and lethargy
• Headaches
• Poor wound healing (bruises, cuts, etc)
• Recurrent or nagging sports-related injuries
• Thinning or brittle hair and nails
• Protein deficiency has also been associated with symptoms of depression, anxiety, and mood changes.

Most animal products are good sources of protein.  The difference between the sources of animal protein is that some contain more fat and cholesterol than others (ie. beef, lamb, duck, dark chicken meat).  Those meats that are higher in saturated fat and cholesterol can have a negative impact on health.  Beef, lamb, and duck should therefore be consumed less frequently.   It is important to remember that one serving of meat (chicken, beef, pork, etc) is 4 ounces, or about the size of a deck of cards.  This is considerably smaller than what the average person may consume at say, a steak house or any other restaurant.  Here are some of the healthier animal protein sources:

• Eggs:  1 whole egg contains 6 grams of protein; 1 egg white contains 4g of protein and is really one of the few pure protein sources available (1 egg white contains only 16 calories while a whole egg has about 90)
• Chicken breast (skinless):  4 oz contains 35 grams of protein
• Turkey breast (skinless):  4 oz contains 34 grams of protein
• Salmon:  4 oz contains about 30 grams of protein 
• Halibut:  4 oz contains about 30 grams of protein

While it is easier for those who eat animal products to meet protein requirements, it is not impossible for vegetarians to do the same—the key is to eat a combination of all of the protein sources listed below and to avoid becoming a “carbivore”.

Vegetarian Sources of Protein:

• Quinoa: 1 cup of cooked quinoa contains 8 grams of protein
• Almonds: 23 almonds contains 6 grams of protein
• Tofu: ½ cup has 8 grams of protein
• Tempeh:  ½ cup has 15 grams of protein
• Beans such as chick peas, kidney beans, and lentils:  7-9 grams per ½ cup
• Protein can also be found in smaller proportions in other foods that contain grains such as bread, pasta, and rice.

It is important to keep in mind that your body can digest only a limited amount of protein at a time.  The best approach to ensuring you are eating adequate protein is to include a source of protein at every meal, in moderate proportions.  

All the best,

Christine

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the end of the 30 day vegan challenge

Yesterday officially marked the end of my 30 day vegan challenge! I am not going to lie, the last 30 days seemed quite long but I definitely learned a lot about myself by being a (temporary) vegan. I began the challenge with a 3 day juice cleanse with my fellow an avocado a day (AAAD) teammates. This was a great transition because all my meals were prepared for me in advance and so I assumed (naïvely) that all my meals would be vegan. So how did I do? 

I am going to be completely honest: I failed. It was a lot harder then I had ever expected. The changes I had to make were minor compared to many others but it still requires a lot of thought into what you can and cannot eat and what is in every single thing you consume. For example, one of the juices on the cleanse had honey in it, which is a vegan no-no. My other 'cheat' was with Clamato juice as it contains fish clam broth. Even though I had a few small slip ups I did not consume any dairy, eggs or flesh throughout the 30 days. I definitely learned that making mistakes is all part of the learning process.

I am sure you all want to know how my energy was...well, it wasn't at its best. However, I am finishing up my final year before entering clinic, which means countless assignments and exams so I know this was ideally not the best time to do a vegan challenge (or any other major lifestyle change). I am open to trying it again in the summer when there are more options for fruits and vegetables and of course less studying!  Since I was feeling tired I contacted some of my vegan friends and asked them how they felt when they first became vegan and what foods they found really helpful. A good friend, Kim, told me that she relied on mock meat alternatives. Mock meats are often made of soy and I am personally, not the hugest fan of consuming it on a daily basis. One of my goals was also to maintain a whole foods diet, which mock meat is not a part of. Another problem with mock meat is that it is designed to taste like meat - another issue for me because I do not like the taste of meat (I know, I'm crazy!).

However, there were a lot of great changes I have made that I plan to implement indefinitely. I did not realize how many skin, hair and other cosmetics were tested on animals and/or contained animal by-products. I have switched all my cosmetics to brands that are cruelty free (just look for the bunny rabbit symbol on your products).  

Being aware of the amount of animal products and by-products that we consume (whether it be through food, clothing or cosmetics) is a great starting point. By making small changes that are maintainable and are a result of well-informed decisions, you will be much more likely to be successful in making long-term changes. These changes will have a positive impact on yourself, the environment and of course on the animals!

By definition, calling yourself a "vegan" requires avoiding ALL animal products or food.  I know I am not perfect in anyway and for some this may seem hypocritical, but I do not believe that making vegan-friendly choices needs to be all or nothing.

Here are some more changes I have made in my life, and ways that you can make a difference as well:

• I obviously do not condone animal cruelty or animal entertainment. 
• I do not support the wearing of fur.
• I do engage in meat free Monday, every Monday. 
• I do not support animal poaching. 

Thinking about the food choices you make everyday, because you do have a choice, can make a large impact. Becoming aware is the first step and implementing the changes that provide balance is the second.

This process was definitely a challenge that I recommend to each and every one of you. I had to learn how to make smarter choices and forgive myself when I messed up. If you know better, you will do better. You should always do things that make you happy, that challenge you and that make you grow as a person. Do not let other people’s opinions, or pop culture hype deter you from trying something new — or revisiting something old.

best in health,

kate kokoski

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