Go Vegan and Get a Slim Waistline!

AND GET A S LINE! WAIS about HOW DO YOU GET YOUR PROTEIN PROTEIN NEEDS, AGE 19-70 56gm 46gm bread sprouted Butter Nut NUT BUTTER Pack a sandwich with vegan sprouted-grain bread and youl get about 10 grams of protein in the bread alone. Peanut butter, almond butter and cashew butter. A couple of Tbsp of any one of these will get you 8 grams of protein. Beans spinach 1 cup of cooked spinach: about 7gm of protein. With 1 cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein quinoa Tofu Delivers about 9 grams of 4 ounces of tofu will get you about 9 grams of protein protein per cup. Lentils Tempeh 1 cup cooked delivers 18gm of protein! 1 cup of tempeh packs abour 30 grams of protein VEGAN SOURCES FOR CALCIUM We need between 1000 & 1200 milligrams of calcium per day for healthy bones Soybeans Tempeh 1 cup contains 175 mg 1 cup contains 215 mg Blackberries Broccoli 1 cup contains 40 mg 1 cup contains 95 mg Turnip Greens kale 1 cup contains 40 mg 1 cup contains 180 mg collard Greens milk Fortified MILK 1 cup contains 350 mg 1 cup contains 200 - 300 mg elack Currants 1 cup contains 62 mg YOU NEED IRON TOO Age 19 and older 19 to 50 years 8 mg/day 18 mg/day Get the Most Iron Out of Your Food Eat iron rich foods along with foods that contain vitamin C, it helps the body absorb the iron. Cook in iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot increase the iron con- tent more than ten-fold. Avoid coffee and tea when eating iron-rich foods quinoa Tofu (4 ounces) 4 mg (1/2 cup) 6.6 mg Lentils spinach (1/2 cup) 3.2 mg (4 ounces) 3 mg Peas Tomato paste (1 cup) 2.1 mg (4 ounces) 3.9 mg seeds соoked Soybeans pumpkin (1/2 cup) 4.4 mg (1 ounce) 4.2 mg Blackstrap molasses Dried apricots (1 tbsp) 4 mg (1 cup) 3.5 mg pried peaches (6 halves) 3.1 mg WHAT ABOUT VITAMIN D? VITAMIN D CAN BE FOUND IN: SUNLIGHT, FORTIFIED NON-DAIRY MILKS AND FORTIFIED ORANGE JUICE HYDRATION Green tea is full of nutrients and antioxidants, and is 95% water. Drink as much green tea as you like. Drink a minimum of eight 8 ounce servings of water daily. Getting Active Be earth-conscious and green. Consider walking or riding a bike to get from place to place rather than driving. You will burn more calories (essential for weight loss). Sources: http://www.fitnessrepublic.com/nutrition/healthy_eating/10-ways-to-go-v egan-to-lose-weight.html http://www.mindbodygreen.com/0-4771/10-Vegan-Sources-of-Protein.html http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html http://www.care2.com/greenliving/12-top-vegan-iron-sources.html www.fitnessrepublic.com SIGNUP FOR NEWSLETTER! http://www.fitnessrepublic.com/newsletter SLIM VEGAN Wondering ranswers here!