Tessa Armstrong

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10 Great Vegetarian Sources of Protein

Anyone who’s read the latest studies about high-protein diets knows that we need to get a substantial amount 10-Vegetarian-Sources-of-Proteinof protein in our diets—about a third of a gram for every pound of body weight. One of the best and most readily available sources of protein comes from animals, but there are a lot of good reasons to think about cutting back or cutting out our consumption of meat to satisfy our protein needs.

Aside from the obvious animal-rights issues, there are several economic and environmental considerations to consider. The USDA estimates that it takes roughly 16 pounds of grain to make one pound of beef. When you consider that one-third of the world’s population is classified by the World Health Organization as starving, it’s easy to see where some of that grain could be put to better use. Beef production also impacts the ecosystem, from the clear-cutting of rainforests for grazing to water pollution to methane emissions, which contribute to greenhouse gases. And the cost of meat to your personal health is also significant. Although packed with protein, many meat choices contain high levels of saturated fats, the over-consumption of which can lead to heart disease and cancer.

At any rate, this article isn’t designed to be a polemic about the benefits of vegetarian living. Picking up a book like Eric Schlosser’s Fast Food Nation or Michael Pollan’s The Omnivore’s Dilemma, not to mention any of the vast Internet resources available on the subject, might convince you to replace meat with an alternative protein source a couple of meals a week.

The challenge in going vegetarian is finding enough “high-quality” protein. High-quality protein is defined as protein that contains all eight of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most meat sources have all of the amino acids in one place. Plant sources usually have some of the acids, but not all in one place. So the key is combining foods to get a full complement of amino acids. Here are some of the top places to get your proteins (vegans, skip to #3).

1. Eggs
Egg protein is commonly referred to as a “perfect protein” as it contains all the essential amino acids. There’s a reason Rocky drank them during training; they contribute greatly to muscle recovery. One egg contains 6 grams of protein, with only 80 calories and 5 grams of fat. It also contains over 200 milligrams of dietary cholesterol, which is high, but dietary cholesterol isn’t the same thing as blood cholesterol. In fact, some eggs are now produced with high levels of omega-3s (achieved by adding fatty-acid-rich seeds to the hens’ diets), which can actually aid in the lowering of blood cholesterol levels.

2. Dairy
One cup of 2 percent milk contains 8 grams of protein, only 5 grams of fat (3 of which are saturated), and about 120 calories. Switch to skim milk and you get just as much protein, no fat, and 30 percent fewer calories. An ounce of Swiss cheese also has 8 grams of protein but also 8 grams of fat (with 5 grams saturated) and a little over 100 calories. Nonfat yogurt may be your best option with 14 grams of protein and only 137 calories for a cup, or cottage cheese, which boasts 28 grams of protein in one cup. Many dairy products still have the same saturated-fat issues as meat and not all people can tolerate dairy well; some are even allergic or lactose-intolerant.

3. Legumes
If you read my article on fiber a couple of weeks ago, you already know some of the great health benefits of legumes. Not only are they high in fiber, they’re high in protein, too. A cup of chickpeas has about 17 grams of protein, a cup of lentils has about 16 grams of protein, and a tablespoon of peanut butter has about 4 grams of protein. Some people blame beans for intestinal distress. It actually isn’t the fiber in the beans that causes gas but a sugar that requires an enzyme to be digested, which humans lack. When soaking beans, add a pinch of baking soda to the water. It will help leach out the sugar from the beans, making you less gassy after eating them. Also, to avoid the sugar, don’t cook the beans in their soaking water. Aside from that, if you weren’t much of a bean eater before, add them into your diet slowly to give your system time to get used to them.

4. Grains
Usually, we think of grains as carbs, but when we’re talking whole grains, they actually have a fair amount of protein. A cup of barley, for example, contains almost 20 grams of protein. A cup of buckwheat flour contains 15 grams of protein. A cup of couscous (dry) contains 22 grams of protein. A cup of oats for oatmeal provides you with 13 grams of protein. If you always choose whole-grain varieties of your favorite grains, you’ll also get most of your recommended daily allowance (RDA) of fiber as well. But carb-watchers should beware; whole grains are the “carbiest” of the protein sources available.

5. Nuts and Seeds
The mighty almond, which also has the most fiber per ounce of any of the common nuts, also has the most protein—6 grams per ounce. But almonds also have 16 grams of fat per ounce; however, only one gram of that fat is the unhealthy saturated kind. Pumpkin seeds, or pepitas, have 7 grams of protein per ounce (about 140 seeds) with 13 grams of fat (2 grams saturated). Other seeds, like sunflower and flax, are also good, with about 5 grams of protein per ounce.

6. Seitan
Seitan is a meat substitute made from processed wheat gluten. Popular for centuries in Asia, it has gained in popularity in America in the past few decades but is still largely only available in health-food markets. It’s not very flavorful, which makes it an ideal ingredient for replacing meat in any dish—it will assume the flavor of the sauce or spices you use. Many Asian dishes use it as mock pork, chicken, or beef. Just three ounces of setian contain 20 grams of protein, almost twice as much steak, and only 2 grams of fat and 130 calories. Try it in a stir-fry—you might fool your family!

7. Quorn
Quorn is a fungus-based protein source that has only been available for about 25 years or so. It is processed into different forms and flavors, like hot dogs, burgers, and faux chicken nuggets. Three ounces of Quorn, depending on how it’s prepared, can have 10 to 16 grams of protein, and low fat and calorie contents. Like seitan and other meat substitutes, the sodium content bears keeping an eye on; it’s usually the go-to ingredient when disguising the origin of a meat substitute. Also, there have been some reports of people with allergic reactions to Quorn, so it may be worth checking with your doctor to see if you’re susceptible.

8. Nutritional Yeast
This is an additive that can be used in recipes. It’s very popular in Europe and Australia and gaining popularity in America. It has a slight cheesy flavor and can be added to shakes, soups, and sauces or used as a substitute for Parmesan cheese or as a popcorn or garlic-bread topping. It’s especially rich in B vitamins. A two-tablespoon serving has 8 grams of protein (and is a complete protein, containing all amino acids), only one gram of unsaturated fat, and 50 calories.

9. Spirulina
Also known as blue-green algae, this has been a food source for centuries in Africa and South America. It has a lot of vitamins and minerals and is a complete protein. One ounce of dried spirulina contains 16 grams of protein, only 2 grams of fat, and 81 calories. Algae aren’t the most appetizing foodstuffs, and much of spirulina is consumed in pill form or mixed into super-green drinks. But it can also be used powdered or fresh in dips, salads, and sauces. There are a lot of message boards and recipe ideas on the Internet posted by enthusiasts.

10. Amaranth and Quinoa
These are often referred to as “pseudograins.” Both are actually seeds but are similar to grains in texture and flavor. Both are complete proteins, containing all eight essential amino acids, and have high levels of fiber and minerals. Amaranth can be used as flour, puffed into breakfast cereal, or cooked into soups and stir-frys. One ounce has 4 grams of protein, 2 grams of fat, and 105 calories. Quinoa can also be used for breakfast cereal and, when boiled, makes an excellent substitute for rice or couscous. One cup of cooked quinoa contains 8 grams of protein, 4 grams of fat, and 222 calories.


Credit: Joe Wilkes (Link)

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Oatmeal with Apples, Pecans, and Cinnamon

Sweet and simple, this is the oatmeal that starts a thousand good days.

Total Time: 10 min.Beachbody-Blog-Oatmeal-Apples-Pecans-Cinnamon
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 4 servings, about ½ cup each

2 cups water
¼ tsp. sea salt (or Himalayan salt)
1 medium apple, chopped
1 cup old-fashioned rolled oats
½ tsp. ground cinnamon
1 tsp. pure maple syrup (optional)
2 Tbsp. chopped raw pecans

1. Bring water and salt to a boil in medium saucepan over medium heat, stirring frequently.
2. Add apple, oats, and cinnamon; cook over medium-low heat, stirring frequently, for 3 to 5 minutes.
3. Let oatmeal stand for 1 minute before serving.
4. Divide evenly between two serving bowls; top each evenly with maple syrup (if desired) and pecans.NutritionalData-OatmealApplesPecansCinnamon


Cashew and Oat Waffles

Total Time: 22 min.Beachbody-Blog-Cashew-Oat-Waffles
Prep Time: 10 min.
Cook Time: 12 min.
Yield: 4 servings

2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
Nonstick cooking spray
1 cup mixed berries
1 Tbsp. pure maple syrup (or raw honey)

1. Preheat waffle iron.
2. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
3. Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
4. Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.
5. While waffles are cooking, combine berries and maple syrup in a medium bowl. Slightly mash berries to release some juice.
6. Serve waffles topped evenly with berry mixture.



Roasted Cauliflower Salad with Pomegranate and Hazelnuts

Roasting cauliflower brings out its sweet, nutty flavor that pairs beautifully with hazelnuts and pomegranate seeds. Sliced celery adds freshness and crunch. Served atop a bed of arugula and dressed with a delicious cinnamon and allspice dressing, this roasted cauliflower salad is hearty enough to be a main course, and beautiful enough to serve to guests. Don’t have pomegranate seeds? Substitute with raisins or dried cranberries.

Total Time: 50 min.Roasted-Cauliflower-Salad-with-Pomegranate-and-Hazelnuts_aw95fn
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 4 servings

4 tsp. olive oil, divided use
1 Tbsp. sherry (or red wine) vinegar
1 tsp. pure maple syrup
¼ tsp. ground cinnamon
¼ tsp. ground allspice (optional)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
6 cups cauliflower florets
2 medium celery stalks, sliced on the bias
¼ cup chopped fresh flat leaf (Italian) parsley
2 cups fresh arugula
4 tsp. chopped, toasted hazelnuts
4 Tbsp. pomegranate seeds

1. Preheat the oven to 450° F.
2. Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp. pepper in a small bowl; whisk to blend. Set aside.
3. Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with remaining ¼ tsp. salt and remaining ¼ tsp. pepper.
4. Bake for 30 to 35 minutes, stirring halfway through, or until cauliflower is tender-crisp and browned. Cool.
5. Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to blend.
6. Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture, hazelnuts, and pomegranate.


Chicken and Mushroom Pasta

Update basic chicken pasta with garlic, flavorful sautéed mushrooms, white wine, and fresh parsley. Common button mushroomsChicken-and-Mushroom-Pasta_kjwnz2 are great in this recipe, but if you want to amp up the flavor or impress someone special, choose porcini, morel, oyster or other wild mushrooms for your chicken and mushroom pasta.

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 1 serving

1 Tbsp. olive oil
4 oz. raw chicken breast, boneless, skinless, cut into cubes
¼ medium onion, finely chopped
2 cloves garlic, chopped
8 oz. sliced mushrooms
¼ cup white wine
½ cup low-sodium organic chicken broth
1 cup cooked whole wheat angel hair pasta (2 oz. dry)
Chopped parsley (for garnish; optional)

1. Heat oil in medium saucepan over medium-high heat.
2. Add chicken, onion, and garlic; cook, stirring frequently, for 3 to 4 minutes, or until onion is tender.
3. Add mushrooms; cook, stirring frequently, for 2 to 3 minutes.
4. Add wine and broth. Bring to a boil, stirring occasionally. Remove from heat.
5. Place pasta on serving plate; top with chicken mixture.
6. Garnish with parsley if desired.NutritionalData-ChickenandMushroomPasta_rb996g


Chicken Breast with Sautéed Mushrooms

Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.Chicken Breast with Sauteéd Mushrooms_ad76mz
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup  low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.




When you are on a journey of any kind your perspective on things can have a profound effect on how much you enjoy your time and whether you are able to find happiness within it. Finding gratitude in the small things can allow you to see things that you take for granted that not everyone gets to experience. 

I wanted to share this poem that I read in one of my mindfulness courses. I am unsure of the author but I thought it was a really great example of how perspective can change your outlook. Here is the poem:

[su_quote cite=”Unknown”]“One day, the father of a very wealthy family took his son on a trip to the country with the express purpose of showing him how poor people live. They spent a couple of days and nights on the farm of what would be considered a very poor family.

On their return from their trip, the father asked his son, ‘How was the trip?’ ’It was great, Dad.’ ‘Did you see how poor people live,’ the father asked. ‘Oh yeah,’ said the son. ‘So, tell me, what did you learn from the trip,’ asked the father.

The son answered: ‘I saw that we have one dog and they had four.’ ‘We have a pool that reaches to the middle of our garden and they have a creek that has no end.’ ’We have imported lanterns in our garden and they have the stars at night.’ ‘Our patio reaches to the front yard and they have the whole horizon.’ ‘We have a small piece of land to live on and they have fields that go beyond our sight.’ ‘We have servants who serve us, but they serve others.’ ‘We buy our food, but they grow theirs.’ ‘We have walls around our property to protect us, they have friends to protect them.’

The boy’s father was speechless.

Then his son added, ‘Thanks Dad for showing me how poor we are.’”[/su_quote]

So how does this fit in with health and fitness? 

*When you are not as toned as we would like to be or not at our goal weight don't hate yourself and avoid mirrors or going out because your waiting to see results. Find the things you like about yourself and not the things you dislike, and yes, there are good things about you!! 

*If you need to modify when working out don't think that you are failing or are not yet good enough because you cannot do the program at super speed (You will get there if you stay consistent). Modifying can allow you to slowly gain strength and increase your cardio without getting injured.

*If you fall off track with your nutrition plan don't put yourself down. Just get back on track and try again. 

*No one is perfect – even if they appear to have it all together!

These are just a few ideas. Brainstorm some other areas that you may think negatively about and see how you can turn them around for the better. 



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Hi my name is Tessa. I am a wife and mom of a beautiful baby boy. My life's mission is to help others find and live their dream life so that they wake up excited for the day ahead. I believe that the only way you can feel whole and happy is to balance every part of who your are; mind, body and soul.

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