meat vs plant based protein! A meatless monday motivator!

There are many sources of protein in a plant-based diet, such as nuts, seeds, beans, legumes, and quinoa that round out the fruits and vegetables you would expect to see on a vegetarian plate. Choosing to make at least half your grains whole, eating a variety of seasonal produce, and incorporating these plant-based proteins will ensure you are getting the benefits of a balanced diet.

So my friends IT IS MEATLESS MONDAY - woo hoo. I am writing and eating saffron rice, and kale, beet & chickpea soup which is delicious. I didn't know I like beets! This year has been great for discovering new foods as I have become vegetarian 95% of the time. Mondays are a given of course and when I do eat meat, it is locally raised and comes from farms I know and respect that don't use antibiotics, pesticides and treat the animals like living beings vs commodities. This is important to me.

As someone who has suffered - really suffered because of illness and isolation it is important to me that I do not 
support suffering in another living animal ever! I am doing my best. But when you start eating for BOTH health and moral consciousness things change. I have started eating a wide variety of foods that I would not have touched 18 months ago like mushrooms, kale, spinach, beats, kidney beans, snap peas, yellow peppers, red peppers, orange peppers, bok choy, watermelon, and peaches just to name a few. I think my taste buds are changing too as my body acclimates to fresh foods, less sodium, no gluten and a supreme lack of meat. The combo of dietary changes alongside the addition of Juice Plus+ has made a radical difference in my health & happiness so why don't you get on the bandwagon my friends. 

Let's go Meatless on Mondays together. It is good for your health & good for the planet!

My friend Dino suggested I explore the topic of meat vs plant based protein so that's what I am going to do here.

A few meat eaters feel vegetarians can't possibly get enough protein or have full, balanced diets if they eat only plant-based foods, but many vegetarians and vegans seem to be doing just fine without meat. Do vegetarians need supplements to get alternate proteins? What are the facts?

"A plant-based diet is one of the most common recommendations that we make, but it is important to clarify exactly what "plant-based" means.

However, a completely plant-based diet is not the only form of healthful eating available to you. Fatty fish, such as wild salmon, provides beneficial omega-3 fatty acids, and lean proteins, such as chicken or ground turkey, can be incorporated into your meals in balanced portions (3-4 ounce servings or a portion the size of a deck of cards.) Red meat, which includes beef, bacon, sausage, and other processed meats like hot dogs, should be limited due to high levels of saturated fat. However, they don't have to be eliminated completely. Enjoy these foods on occasion and be sure to round out the plate with whole grains, fruits and vegetables. Also consider trying the more omega-3 rich and leaner grass-fed beef versus the highly marbled grain-fed or ground beef, and consider choosing organic chicken, turkey and eggs.

We recommend you find what works best for you. No matter what you choose, start by filling at least half of your plate with a variety of phytonutrient-rich fruits and vegetables. Then add some fiber-rich whole grain and a form of lean protein or fatty fish, or, on occasion, red meat, which you might enjoy. These animal-based proteins, when enjoyed in moderate portions and accompanied by plant-based foods, can be incorporated into a healthful, balanced diet." (http://www.dana-farber.org/Health-Library/Plant-Based-Diet-or-Animal-Protein.aspx)

The bottom line in the meat protein versus vegetable protein debate is that both sources have good effects on health, and most vegetarians will not have trouble getting enough protein. Protein is composed of amino acids, some of which are "essential," meaning they can't be manufactured by the human body and so need to come from diet.

Meat, fish, eggs, cheese, and some other dairy products contain all essential amino acids and are considered "complete" proteins. Plant sources such as buckwheat, quinoa, and amaranth also contain nearly every essential amino acid. Though complete proteins provide all essential amino acids in a single food, they're not necessary for good health. In general, the variety of amino acids every human needs can be provided by eating a balanced, varied diet that includes a variety of sources of protein.

Pros and Cons

Meat proteins and vegetable proteins each have notable pros and cons.

Meat Protein: Pros

• Most sources of animal protein are complete proteins, so they provide the body with all essential amino acids.
• You need to eat only a small serving of meat to take in a large amount of protein.
• Meat protein is widely available, economical, and more commonly eaten.
• Vitamin B-12 is almost exclusively available in animal-based proteins.

Meat Protein: Cons

• Many sources of animal protein are high in saturated fat and cholesterol, which can increase an individual's risk of developing high blood pressure and other serious diseases.
• Animal proteins tend to be significantly higher in calories than vegetable proteins.
• Besides high protein contents, many animal proteins have weaker nutritional profiles than plant-based proteins

Vegetable Protein: Pros

• Many plant-based proteins, such as soy, are easier for the body to digest than meat proteins.
• Vegetable proteins are lower overall in fat, cholesterol, and calories.
• Plant-based proteins generally have more vitamins, minerals, and nutrients than animal proteins do.

Vegetable Protein: Cons

• Some vegetable proteins are more expensive and harder to find than meat proteins.
• Most vegetable proteins don't offer as many protein grams per ounce as meat proteins.
• It can be difficult to get enough vitamin B-12, especially for vegans, from solely plant-based proteins.

Vitamin B-12

Vitamin B-12 is the only vitamin not present in the vast majority of plant-based proteins. Vegetarians can still get proper doses of vitamin B-12 by eating eggs, yogurt, cheese, and other dairy products, but vegans need to find other sources. Some B-12 is found in nutritional yeast, and several varieties of soy milk and cereal are fortified with vitamin B-12. Vegans can also get the vitamin through supplements. It's especially important for children and pregnant women to get the recommended daily allowance of vitamin B-12 in their diets.(SOURCE: http://vegetarian.lovetoknow.com/Meat_Protein_Versus_Vegetable_Protein)

FYI for those getting on the Juice caboose with Juice Plus+ - the Juice Plus+ complete shakes have your daily B12 in them so you can get your allotment and stay vegetarian! I hope this has helped you all out today. If you want more resources just ask. Hope you all have a happy & healthy day! Y'all come back now you hear? Much Peace, Audrey