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RWILKE2000 SparkPoints: (2,773)
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6/22/13 3:06 P

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I take my own food to outings or just eat what I can at a function. I have even ate before going somewhere so I would not have to worry about it. How about have a movie night and show them Forks over Knives and have a discussion afterwards. I always get asked "what about your protein, where do you get it. From the research I have done at the maximum a person should get is 40 grams of protein, and that may be to high. Any extra goes through the kidneys and makes them work extra hard and can damage them. Then I ask the person "when was the last time that you met or knew a person that is protein deficient?" I get no answer.
:)

Thus the days flee away in like manner and in like manner follow each other, and are always new. For that which was previously is left behind, and that takes place which never was; and every moment of time is replaced by another.
Ovid


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BETRME100's Photo BETRME100 SparkPoints: (86,423)
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5/22/13 7:12 P

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What a great thread...lots of good info here! I always come in under the recommended protein too, but now I'm not going to worry about it too much.

Kit

Opportunity dances with those who are already on the dance floor.
Jackson Brown

Co-leader Bloomington,IN Spark team



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CHANTENAY's Photo CHANTENAY SparkPoints: (17,366)
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4/30/13 11:04 P

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Blackstrap molasses has about 185 mg of calcium per tablespoon. The book uses a bar graph to show the amounts. I will look into using it as a sweetener especially in baked goods.

"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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CHANTENAY's Photo CHANTENAY SparkPoints: (17,366)
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4/30/13 10:59 P

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There are a lot of great ideas on this thread. I especially needed to hear that I am getting enough protein. SP makes it look like I'm shortchanging myself on it, but I couldn't see a way to increase it and stay in calorie limits and still get fruit in my diet. I all but forgot about protein powder since I read some bad press on it years ago. I eat quinoa since it is complete protein and making dishes with it is easy. I won't manually lower my protein goals in my tracker, just keep the right amount in mind.

For calcium, don't forget sesame seeds and I take a calcium/magnesium/vitamin D supplement with some of my meals, not religiously, but maybe a few times a week if I feel my calcium intake has been low for the previous day or two. I have used calcium chewables when away from home for years, again with meals. I'm not as fussy about daily calcium supplements now that I am eating vegetarian. Leaving the meat out is key. I've never been a big meat eater and when I had a scan done at age 48, I was told my bone density was 120% for my age, better than some 20-somethings. I was a dairy eater all my life. I probably ate the same amount of protein then as now.

A nutrition textbook I have shows a pretty good source of calcium to be blackstrap molasses. Bok choy, almonds, navy beans, flour tortillas and oranges of all things are good. Watermelon appears to have 50 mg per slice. Tofu has about 125 mg per 1/2 cup. I don't mind eating that and am in the process of finding favorite tofu recipes.

Edited by: CHANTENAY at: 4/30/2013 (23:05)
"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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JENNIAUN's Photo JENNIAUN Posts: 181
4/29/13 3:53 P

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Keep in mind also that some of the foods entered into the database don't have all the nutritional information either. A lot of foods entered are often missing a lot of information other than calories, fat, fiber, sugar type information. A lot of foods have more vitamins in them than listed on the label, but FDA requirements are fairly minimal. They are even more minimal in the UK. UK doesn't list ANY vitamins other than Calories, fat, fibre, etc. It's quite annoying. So I do assume there is usually more vitamins than listed on a label, especially when it's more natural foods, like beans or bag of spinach, etc. So I think sometimes the tracker doesn't take this lack of information into account. Supplements are always a nice addition.

Protein isn't too difficult. But I eat more eggs, probably, than most of you (maybe?). Eggs, cheese, milk, various legumes are great protein sources.

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PAMDAQTPI's Photo PAMDAQTPI Posts: 599
4/25/13 1:16 P

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I'm glad I came across the thread. I read all of this already in Eat To Live by Dr. Joel Fuhrman but it's nice to see it confirmed again by others. Oh and I highly reccommend the book Eat To Live, it's a great read.

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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KMBJBB's Photo KMBJBB Posts: 1,140
1/10/13 5:30 P

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I have always been low according to SP's protein standards. I just lowered by protein goals. As far as calcium, I get plenty in my food and I take the supplements as prescribed by my doctor. I have an interesting issue with calcium, I have "rampant" calcium in my system, so I have to be careful with any that I intake. This rampant calcium has basically leeched and eaten my ear drums, cochleas and bones in my ears, so I am total deaf. It also produces "questionable" mammograms for me as well as pap smears. Sorry for the personal info, but it might be helpful to others. At 49, I have not had a clear mammogram or pap smear, but going back with ultra sounds, the questionable spots moved or disappeared. This has gone on for the last 20 years. I have regular blood work to check my calcium levels and such.

Kristina

"Kindness is a language which the deaf can hear and the blind can read." - Mark Twain


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SYLVANSIX's Photo SYLVANSIX SparkPoints: (3,522)
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11/18/12 8:50 A

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this has been a very interesting topic to read... thank you! just the kind of info i needed as i was worried about my protein intake!

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LIBBYL1 Posts: 5,908
10/13/12 11:23 P

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nuts and nuts....and seeds. My favourite snack - and sprinkled on salads, on food and make chilli indonesian nut pastes

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SWEETLIPS's Photo SWEETLIPS Posts: 4,878
4/11/12 2:05 P

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This has been very informative. Thanks - the China study is the very reason, I changed.



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GREENLADY1990 SparkPoints: (2,790)
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4/7/12 7:23 A

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Just bought the book The China Study I'm looking forward to reading it.

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AJHONDRNGAL's Photo AJHONDRNGAL SparkPoints: (35,397)
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3/8/12 12:55 P

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Dandylion6, from what I understand in "The China Study" we should limit protein from animal sources to 5% of our daily calories. Overall protein can be 10% of our daily calories.

Kokoek9, to figure your protein, take the daily calories recommended by sparkpeople and times by 10%. Then divide that number by 4 and you will have the number of grams to watch for.

Edited by: AJHONDRNGAL at: 3/8/2012 (12:59)
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CABINDOG's Photo CABINDOG Posts: 2,270
2/21/12 9:05 A

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Some days, I add unflavored rice protein powder to oatmeal, smoothies, etc.

We must become the change we want to see.
Mahatma Gandhi


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LILCOOKIE1's Photo LILCOOKIE1 SparkPoints: (470)
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1/28/12 10:53 P

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I remain faithful to greens and beans. Also note, spinach, swiss chard, and beet greens contain oxalic acid, which also depletes calcium intake and effectiveness. So those particular greens are best eaten in moderation. Check out for more info: http://www.makingpages.org/health/calcium.
osteoporosis.html

WURGERSCHLING Posts: 13
1/17/12 8:50 P

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I usually get protein from Leafy Greens, protein powder, nuts and coconut milk.

I usually get enough.

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NEWMELOVELIFE's Photo NEWMELOVELIFE SparkPoints: (284)
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1/6/12 12:52 P

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Quinoa is also a great grain and loaded with protein...I have just descovered chia seed as well...looked it up on the internet and found it has protien and iron...It said they are great for diabetics...Also can be used as an egg substitute in baking when soaked in water...Tonight we're having "RATATOUILLE" over quinoa...MMMmmm isn't life grand.... emoticon

LIVE WELL, LOVE LIFE....


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REGALRENEGADE's Photo REGALRENEGADE SparkPoints: (1,419)
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1/5/12 12:43 P

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From what I've read your calculations are more accurate FLOPPYRETURNS. I've read that for women who are training hard for a sport or body-building protein intake should be around 55 grams. But I've also seen that this number is even high. So I would go with your plan. New research is showing our ideas about protein consumption are way out of whack :-)

"Don't teach your grandmother to suck eggs." - 18th Century English Proverb (I have NO idea what it means)

~Leslie


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FLOPPYRETURNS's Photo FLOPPYRETURNS SparkPoints: (11,432)
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1/4/12 1:17 P

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Hi all, I haven't read through this whole thread so apologies if this has been mentioned already, but does anyone else also find that SP's protein requirements are over-inflated? Everything I've read from neutral sources (e.g. webMD, ADA, etc, not the low-carb sites) points to 0.36-0.4 g/pound of body weight as the RDA for women who are not athletes. So for me that would be about 50 grams/day. Spark put me at 65-130, which is way too high IMO. I manually changed my protein goals.
And by the way, I've been eating a mostly plant-based diet for the last four years now and my annual checkups are all fine, and my doctor is supportive of my diet.

Edited by: FLOPPYRETURNS at: 1/4/2012 (13:20)
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BITTERCAT's Photo BITTERCAT Posts: 1,550
10/27/11 12:11 P

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Beans, nuts, legumes, and even tofu/tempeh--though I would not base my diet around soy.

I also have switched from soy milk to hemp milk. Hemp is very high in protein.

Jen M.

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OHBEEBLESSED's Photo OHBEEBLESSED Posts: 491
10/27/11 11:09 A

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I have issues making my spark goals in protein. However I think you could get more protein and calcium by adding more brocoli and spinache. They both have both of these things.



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BITTERCAT's Photo BITTERCAT Posts: 1,550
8/30/11 11:57 A

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I'm happy to say that according to my latest physical, I'm not lacking in anything. I MAY be slightly defficient in Vitamin D, but I have to have another blood test to determine this.

Everything else in those bloods came back normal.

What this means for me is that I'm still eating more mindfully, but also that I'm taking SP less at face value. It's a good GUIDE, but I realize it's not accurate.



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PANIK257's Photo PANIK257 SparkPoints: (21,460)
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8/22/11 8:37 P

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According to my tracker I didn't meet my calcium needs either. But when I looked into it further it was because I wasn't putting in my own nutrition information (in my favorites) and some of the ones I was using were incomplete and didn't have the calcium or other nutrients included. I guess some people just wanted calories and fat to be tracked when they entered the foods in. When I went back and started putting every food in myself I was meeting my needs.
Also keep in mind that although you are sometimes veggie versions have less protein than meat versions, the protein is more easily absorbed by your body.

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SORCHA89's Photo SORCHA89 Posts: 587
6/23/11 7:35 A

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A good fortified soy milk will supply you with plenty :)

Looking foward :)


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BITTERCAT's Photo BITTERCAT Posts: 1,550
6/6/11 8:44 P

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Ooo! Thanks for this! I've bookmarked it!

I'm doing a bit better these days with my diet, but I still have a ways to go.

Jen M.

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MENESTRELLO's Photo MENESTRELLO Posts: 248
6/4/11 5:06 P

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Keep in mind that I've had to re-enter most of the foods manually, because often times information is missing. Almost nothing already entered has any values for essential amino acids and some are missing other values as well. What I'm saying is that you may be getting more or less than what you think, because of these inaccuracies. I have found nutritiondata.self.com to be relatively accurate.

WISEDUP1's Photo WISEDUP1 SparkPoints: (40,301)
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3/29/11 9:28 P

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Thank you for sharing your thoughts on the Osteoporosis:My high calcium-low cholesterol diet book CYCLEZEN! I will adding it to my reading list!

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CYCLEZEN's Photo CYCLEZEN Posts: 105
2/28/11 1:40 P

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My mom was recently diagnosed with osteoporosis (she's 70). I did some research and found a fascinating book by Rosemary Fisher called "Osteoporosis: my high calcium-low cholesterol diet." Ms. Fisher did a huge amount of research about diet and reversed her osteoporosis by eating a diet that was high in calcium and low in cholesterol. Not all of her recipes are vegan or vegetarian but she does emphasize that there are many rich sources of calcium that are not dairy. She also created recipes that maximum calcium and the body's absorption of calcium. I highly recommend this book for anyone who is concerned about calcium intake and absorption.

Animal proteins do affect that body's acid levels by raising the blood PH. Acid is a byproduct of digestion of animal proteins. Plants produce alkalinity. High amounts of acid in our bodies affect a lot of things.

Protein can affect your calcium levels but it is typically red meat that has a negative impact. I wouldn't get too concerned about losing calcium to plant sources of protein.

Nutrition is incredibly complex and we have learned only a tiny piece about it all. The best thing is to eat the widest variety of foods you can. Need I say it here? Mostly plants!

LIFEINMOTION's Photo LIFEINMOTION Posts: 111
2/7/11 2:44 P

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i read this recently on http://www.vegetarian-diet.info (not sure if this is a reputable source or not):

Adequate calcium-intake is an essential element in a healthy vegan diet. Fortunately, high protein diets appear to lead to increased calcium losses, so calcium needs for vegans on lower protein, plant-based diets may be somewhat lower than for meat-eaters.

I've read elsewhere that animal protein does cause bones to release calcium to counter the acidity, so it would make sense that vegans wouldn't need as much calcium. But I wonder how much we really do need? Very frustrating that all the nutritional guidelines out there assume you eat meat...

~Rebecca

"The difference between a jogger and a runner is a race-entry blank." -- Dr. George Sheehan


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LUV4LIFER's Photo LUV4LIFER SparkPoints: (0)
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1/27/11 11:25 P

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I also use the Vega product lines to boost my day in the morning. The protein is hemp/pea based. The whole food optimizer will basically give you everything you need for the day. but they also came out with a shake n go smoothie. But Dreamdaisy is right - its crazy expensive unless you can find it on sale.
The other protein powder I use is pumpkin seed protein powder.It's very economical - make sure its organic non GMO. I blend it up with some brown rice milk and a banana, and its a fantastic breakfast or snack.
I agree with everyone that the protein levels on SP are too high. I have also set my down to 46.


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KOKOEK9's Photo KOKOEK9 Posts: 7,166
1/6/11 11:52 P

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that is good to know about calcium, you get the constipation from supplements that don't have the proper amount of magnesium, you need a 2 to 1 ratio. Better yet eat veggies high in calcium, they include all the nutrians need to process them. Get your nutrition from whole unprocessed food. B12 and D you do need to supplement

Mike


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DREAMYDAISY SparkPoints: (50)
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1/6/11 8:31 P

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Hello there,

I am vegan and new to sparkpeople. Great to find this vegan weight loss group. Im not a dietician, but here goes...

An easy way to get calcium is to buy Emergen-c Calcium/Vitamin D packets. They are relatively inexpensive, give you 50% of your DV of calcium, and it makes regular water taste a bit snazzier. Another good way to get calcium is to drink almond milk or, better yet, drink a chocolate Vega protein shake in the morning with almond milk. I think they are really yummy and you get your calcium (from the Vega and the almond milk), plus protein from the Vega, plus a bunch of other nutrients from both... Unfortunately the Vega is crazy expensive. Hemp milk works too. Another good way to get protein is to eat seitan.. I think it has something like 25 g for 1/3 of a cup.

A head's up on calcium: It's good to get enough, but if you get too much it can cause constipation...

emoticon

Edited by: DREAMYDAISY at: 1/6/2011 (20:34)
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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,437)
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11/29/10 8:25 A

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There is a nice Sparkple.com article titled, "15 Ways to Boost Your Calcium Intake" and it includes some nice non-dairy ways to get more calcium. Three of the things that I routinely eat are: broccoli, beans, and green leafy vegetables. You can read it and see what you can incorporate into your meal plan:

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=464


~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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QUAGGA2007 Posts: 26
9/28/10 5:33 P

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Please be careful when you post about milk proteins causing calcium leaching from the bones. Though there are many reasons not to consume dairy products (saturated fat being one of them), this theory of calcium leaching is *not* proven.

From the site veganhealth.org:
"Recent evidence has demonstrated that increased intake of common proteins does not necessarily affect bone health adversely. The composition of the protein source as well as co-existing factors in the total diet determines the renal acid load. In healthy individuals consuming high protein foods, in the context of typical mixed diets, the renal acid load does not seem to reach a "threshold" that affects calcium homeostasis."

Source: veganhealth.org/articles/bones#prote
in


This site is maintained by a reputable vegan registered dietician.

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KOKOEK9's Photo KOKOEK9 Posts: 7,166
9/24/10 9:37 P

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dairy is a poor source of calcium because it makes the body acid and in turn the body leaches calcium from your bones to neutralize the acid so you are better off eating high calcium veggies or take a supplement. get your protein from plant sources it is better for you and you don't need as much as you think, the high numbers for protein is marketing by the meat and dairy industry

Mike


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BITTERCAT's Photo BITTERCAT Posts: 1,550
9/24/10 10:29 A

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Personally, I can't really do juice, because of the sugar. I'm pre-diabetic.

I DO eat a lot of dark greens, though. LOVE collards and spinach!

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LACANDONA's Photo LACANDONA Posts: 31
9/24/10 9:23 A

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re: imvegan

"If you do not eat animal products and have a rich supply of the the veggies that are rich in calcium you should do fine unless of course you have a medical condition of some kind. "

Be careful with calcium! I totally subscribed to this idea until I broke a bone at the age of 27. I had my bone density scanned (free at a health fair) and my it is very low, especially for someone in their 20s. I was vegan for 12 years... Couldn't bring myself to do it for a whole year after the bone density scan, but I began eating local/free range eggs a few months ago. I also began buying calcium OJ, which I hadn't before b/c juice is so sugary. Morning OJ + adding eggs to my diet are a big part of why I'm on SP right now-- I gained 30 lbs. Guess that's better than having weak bones before I'm 30.

Definitely not saying that being vegan or dairy free will make your bones break. In fact, I still think dairy is really bad for most people. Gives my fiance migraines, my sister IBD, and many other people I know have many bad reactions to dairy. But if you are vegan, don't skip the calcium OJ or make sure to get your kale and collards every day!

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BITTERCAT's Photo BITTERCAT Posts: 1,550
9/2/10 4:10 P

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Thanks!

I'm actually thinking I need it a bit higher. I'm thinking 56-68g. (That whole listening to your body thing.)

That was very helpful!

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QUAGGA2007 Posts: 26
9/2/10 3:47 P

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I'm not a nutrition expert, but maybe set a range of 10% above and below what the calculator recommended. So if the calculator said you needed 60g/day, set your range to 54g - 66g. That way over time, hopefully you'd average at the 60g that was calculated.

But what do I know? As I said, I'm NOT a nutrition expert.

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BITTERCAT's Photo BITTERCAT Posts: 1,550
9/2/10 3:40 P

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This is a wonderful, informative thread.

I did the protein calculator, and Spark has my recommended protein level set as my MINIMUM. Should I pick a new minimum and make what is now my minimum my new maximum? (I hope that wasn't confusing.) If so, then what would the new minimum be? Right now, Spark has my goal as 60-144g protein.

Thanks for all of the info!

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HAZEL422's Photo HAZEL422 Posts: 103
9/2/10 8:02 A

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This is a really wonderful thread - thank you to everyone who contributed!

On a side note, I don't seem to have a big problem with protein, but I can't keep up with calcium. It's like, I don't want to eat 4 yogurts a day to reach my minimum! I try very hard to get somewhat close to my goal, but it's tough. I am a new vegetarian and I plan to go vegan (once my kitchen is cleaned out, I cook A LOT and I definitely don't want to waste everything I hate) but I absolutely hate milk products... it's the only way I know how to get calcium though! I guess I will have to consider taking a supplement, that seems to be the best way for me.

Again, thanks for all the great advice/knowledge/tips in this thread!!

Stop by my foodie blog!
thatcookingchick.com


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DOLLYGINGER's Photo DOLLYGINGER Posts: 83
8/10/10 9:11 A

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I am new to SparkTeam; and, I cannot get over the wealth of information I have received from all of these postings.
Thank you, everyone, for sharing your knowledge. Have been thinking about going from vegetarian to vegan, but, did not know how much more substituting it would take. Seems managable. I have been a vegetarian since, May 10, of this year.

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TRIPLEMWF's Photo TRIPLEMWF Posts: 843
8/4/10 1:01 P

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So glad that I read this thread. I am in the process of going from Vegetarian to Vegan and was worried about my protein intake. I came here to post asking for Vegan protein shakes but did a search first and came across this post. It was definitely a very informative read and I am actually looking forward to passing along the information about Calcium to my Mom who was just recently diagnosed with Osteoporosis.

You'll never regret the workout you do, only the one you don't.


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LOCOLO's Photo LOCOLO Posts: 1,421
7/27/10 11:23 P

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Found this topic because I was looking to add more protein into my diet and now re-thinking that decision. Thanks for all the info! And I really want to read the China Study now!

Cheers :)

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KOKOEK9's Photo KOKOEK9 Posts: 7,166
7/26/10 7:00 P

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Hi that is a neat site the only thing I see wrong is it only is accurate for up 18 years old, the older you are the less you need

Mike


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QUAGGA2007 Posts: 26
7/26/10 3:27 P

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I'm new here (loving it so far), and wanted to let folks know that there is a handy protein calculator at the vegan health website. You punch in your ideal weight and it calculates your protein needs, plus an amino acid spectrum. It's pretty spiffy. For me, my protein needs at my ideal body weight are about 40g; at my current weight, my recommended protein is about 46g/day. So I will be going in and reducing my recommended protein, as I've been having trouble meeting the SparkPeople default of ~60g/day.

veganhealth.org/articles/protein.php

The vegan health website is an excellent resource (I think someone linked to it above also)--it is maintained and *updated* by a registered dietician.

The site also goes into and basically debunks the myth of excess protein and calcium-leaching.

"While it still seems possible that eating two or more times the RDA for protein might increase the risk of osteoporosis, the research below indicates that in typical free-living populations, animal protein is not a significant problem for the bone health of meat-eaters or lacto-ovo vegetarians."
LINK: veganhealth.org/articles/bones#prote
in



Edited by: QUAGGA2007 at: 8/10/2010 (16:26)
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AHSOCCER Posts: 7
7/13/10 10:28 A

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Thanks for the information! Getting adequate protein into my diet has been especially hard.

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DEFIANTVEGAN's Photo DEFIANTVEGAN SparkPoints: (34,731)
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6/30/10 2:14 P

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Wanted to post another protein drink if anyone is lacking it. So figure it's best to post it here.

the Product is:Life Time, Life's Basics, Plant Protein, Unsweetened, Vanilla Flavor, 1 lb .05 oz (477 g)


Description

* (Pea, Hemp, Rice with Chia Seed)
* A Complete Protein Rich In Omega 3򉼵
* Premium Quality
* A Dietary Supplement
* Vegan
* Non GMO
* Gluten Free

Life's Basics Plant Protein Unsweetened provides a complete range of amino acids (complete protein) by combining pea protein isolates, organic Manitoba Harvest hemp protein powder, concentrated rice protein and chia seed powder. This unique vegan combination is rich in energy super food sources of amino acids, essential fatty acids, and fiber. Life's Basics Plant Protein is great as an energy boosting protein source for everyday use.

LifeTime Life's Basics Plant Protein Unsweetened:

* Provides complete protein from yellow pea protein isolates, hemp, rice, and chia
* Is rich in EFA's, amino acids and fiber
* Can be utilized as a high performance vegetarian superfood protein powder
* Is a low Glycemic index product and is suitable for diabetics

Suggested Use

Mix one heaping scoop in your favorite beverage. Once or twice daily to create a delicious protein shake.
Supplement Facts
Supplement Facts
Serving Size: 31.8 g (1 heaping scoop)
Servings Per Container: 15
Amount Per Serving % Daily Value*
Calories 106
Calories from Fat 10
Total Fat 1 g 2%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 43 mg 2%
Total Carbohydrate 2 g 2%
Dietary Fiber 2 g 8%
Sugars 0 g
Protein 22 g 44%
ChiaMax Omega 3 Low Fat Chia Whole Grain 1000 mg
Omega 3 200 mg
Omega 6 550 mg
Omega 9 150 mg
Not a significant source of Potassium, Vitamin A, Calcium, Vitamin C and Iron.
Daily Value not established.
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Value may be higher or lower depending on your calorie needs.
Typical Amino Acid Profile Per Serving
Alanine 931 mg
Arginine** 1977 mg
Aspartic Acid 2505 mg
Cystine 256 mg
Glutamic Acid 4132 mg
L-Glycine 876 mg
Histidine** 569 mg
Isoleucine** 958 mg
Leucine** 1760 mg
Lysine** 1463 mg
Methionine** 308 mg
Phenylalanine** 1139 mg
Proline 914 mg
Serine 1147 mg
Threonine** 799 mg
Tryptophan** 214 mg
Tyrosine 807 mg
Valine** 1090 mg
**Essential Amino Acids
Other Ingredients

Life's Basics Proprietary Protein Blend (Pea Protein Isolate, Manitoba Harvest Hemp Protein Powder, Rice Protein Concentrate), Natural Vanilla Flavor, ChiaMax and Sea Salt.

Does not contain yeast, corn, soy, gluten, wheat, milk, egg, whey or any artificial ingredients or preservatives.
Warnings

Important: Keep out of reach of children. As with all dietary supplements, consult your healthcare professional before use. Store in a cool, dry place.

Tamper-Evident inner seal. Do not use if broken.


www.iherb.com/Life-Time-Life-s-Basic
s-
Plant-Protein-Unsweetened-Vanilla-FlR>avor-1-lb-05-oz-477-g/23361


Edited by: DEFIANTVEGAN at: 6/30/2010 (14:18)
"This Mortal must put on immortality.....Death is swallowed up in victory" 1 Cor. 15:53-54

*~*~*~*~*~*~*
Leader of Raw Foodies Team
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ndividual.asp?gid=5031


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SILENT_CYNIC's Photo SILENT_CYNIC Posts: 47
6/25/10 11:08 A

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Hey so I had a question for everyone here... what's your best low-fat source of protein? I've been eating beans, especially chick peas, and through tracking have come to realise they're quite high in calories and fat, albeit delicious. Plus I have a tendency to eat the whole can (I fry them in a tiny bit of olive oil with a dash of salt and pepper and 1 tsp. of chili powder). I know frying's not the greatest but I figured if I was using something like olive oil it shouldn't be that unhealthy. Anyway, now I'm kinda stuck. Tofu isn't my favourite thing to eat (although if anyone knows of a REALLY tasty recipe with it I'd be willing to try it out--tofu is just so bland, I find), and I know peanut butter is really high in fat, even if it is just natural 'just peanuts' vs the stuff with hydrogenated oils.

So yeah, any really good suggestions? I'm still quite under my protein requirements according to the tracker on this site and I feel perhaps if I ate more protein I'd be less inclined to snack on sweets? I don't know, I'm desperate at this point.

**P.S. I am trying to lose weight specifically for a wedding I am attending in about a month's time so I'm not aiming to build a lot of muscle but to slim down. Also I have a tendency to eat whatever's in front of me after a rigourous workout (I workout 5x a week, about an hour a time- combo of cardio and muscle strengthening exercises).

Edited by: SILENT_CYNIC at: 6/25/2010 (11:13)
S. Cynic


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RAINSAYRE's Photo RAINSAYRE SparkPoints: (15,140)
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5/23/10 3:13 P

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I just wanted to suggest another protein source that I recently discovered. Chobani Greek yogurt. It has 14 g of protein (compared to Dannon's 6 g) and **the same** number of calories.

Karen


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KOKOEK9's Photo KOKOEK9 Posts: 7,166
5/18/10 10:58 P

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this has been a great discussion but I do have a question, if you are supposed to have 10% protein how do you figure out what 10% is, is is figured on your sparks range max or their estimated daily usage and how do you find that. From reading I thing the protein requirement is because of the can't be healthy without meat and milk philosophy.

Mike


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THECHERRYBOMB Posts: 1
5/12/10 12:13 P

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Protein is definitely over-stressed in today's world, but please, please keep in mind that when one consumes vegetarian from fibrous sources (i.e. most beans!) it is harder for your body to absorb. So for every gram of protein from a bean, your body only absorbs (on average) 0.8g.

If you are aiming for 60-65g/day (what you should be aiming for if you are 65kg), you will want to over-shoot by a few grams to ensure that you actually absorb enough if your protein comes from those sources!

Since I am looking to build muscle, I aim for 65-75g (I am about 65kg).

I eat approximately 1300-1500 calories a day and easily reach the 70g although I do take half a serving of protein supplement a day (15 additional grams of vegan protein).

Make sure you're taking care of your body!

check out these articles on vegan protein:
http://www.penguin.ca/static/cs/cn/0/mic
rosites/thrivediet/pdf/protein.pdf
http://www.penguin.ca/static/cs/cn/0/mic
rosites/thrivediet/pdf/plantprotein.pdf

(p.s. I do not work for Brendan Brazier, but I appreciate all the education he does).

LOVELYLEAVES's Photo LOVELYLEAVES Posts: 85
3/19/10 12:25 P

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Thanks for the calcium tips. That's where I struggle!

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HOLISTICDETOXER's Photo HOLISTICDETOXER SparkPoints: (32,314)
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3/1/10 12:27 A

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Another thing to keep in mind is that your body excretes calcium when processing foods that have an acidic effect in your body (not always obvious). Eating alkaline foods will help you to avoid losing all the calcium you take in. This is explored in "Eat to Live", but in short if you increase your intake of animal proteins you will lose more calcium, so you want to look into plant-based proteins like beans and lentils, or high-protein grains like quinoa.

Stats: Female, 5'4", 28 years old.

Goal: From 152 (07/24/2011) to 125 by December, 2011. DONE! December 4th weighed in at 124. In 2012 I've been maintaining around 122, which is a thirty pound loss. My BMI has gone from 26.1 to 20.9 since following the Spark plan!

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DANDYLION6 Posts: 4
2/28/10 10:50 P

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Hello All,

So, from what I'm reading here, we should shoot for 5% a day protein?

I've been killing myself trying to get to the low end (60g) a day.

Thanks

KOTWBB's Photo KOTWBB Posts: 531
2/18/10 2:29 P

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SCRATCH THAT! I was using a user entered food because I wanted it in grams. It had 100g had 30%Ca, and when I checked it's more like 4%DRV... Bummer.

----------
100cal of sweet potato = 35%DRV Calcium!

Who knew? I had a baked sweet potato for lunch and noticed that by the end of the day my Calcium intake was 160%+-- only I hadnt' taken any supplements or enhanced foods. Wow!

That sweet potato (a big one) had 91%DRV Calcium! Why are "leafy green vegetables" listed above sweet potatoes? I don't think I've ever seen them on a list of calcium-rich foods.

Compare them to nonfat milk at 90cal for 33%DRV Calcium.

Edited by: KOTWBB at: 2/18/2010 (14:33)
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JANKENT Posts: 1,066
2/1/10 9:53 A

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Protein on a vegetarian diet really isn't hard to get as it is found in so many foodstuff even the humble potatoe has protien in it.Protein can also be found in soy milk ,beans,nuts,lentils ,sprouted seeds and legumes,cheese(if you are not vegan)green leafy veg etc.Protein needs are automatically met by a varied,balanced diet. Calcium is to be found in almonds,green leafy vegetables eg:kale,spinach ,broccoli ,swede fortified soy milk,cheese and cottage cheese. My favourite saying is ..Eat your greens and do your health a favour... emoticon

BONSAIAMAZONE's Photo BONSAIAMAZONE Posts: 297
2/1/10 5:41 A

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I am new and just found out about my lack of protein according to my tracker. It's hard for me to reach even 30, so lowering it just a little wont do the trick, I should better work on my intake.
And today I found a nice solution:

The Coffee- treat: Calcium enriched low fat soymilk, mixed with some almond milk (personal luxury) and of course coffee.

Getting spoiled and healthy at the same time...

Feminism is the radical notion that women are people. ~Cheris Kramarae and Paula Treichler



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MOMMA48's Photo MOMMA48 Posts: 562,142
1/16/10 8:30 P

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What great info and thanks for the share! Super!

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JANKENT Posts: 1,066
1/10/10 6:25 A

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Protein can be found in abundance in sprouted seeds and legumes that can be grown on any kitchen windowsill or anywhere that there is space for a few jars and or seed trays. I grow a multitude of sprouts and am never short of fresh greens or salads. I grow broccoli, mung beans adzuki beans, lentils, radish, alfalfa,buckwheat,onion and beetroot sprouts,wheatgrass, barley grass fenugreek ,mustard and cress to name but a few.I ring the changes and eat them every day. I would urge everyone to try it as it is fast growing and fun and great for kids to enjoy.

Edited by: JANKENT at: 1/10/2010 (06:28)
MAGGIE1779's Photo MAGGIE1779 Posts: 60
1/1/10 11:52 A

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Thanks for this thread! I was falling short on my protein every day also but getting 30-45g per day. I suspected Spark's requirement might have been high. I have heard a lot of that same information about high protein diets. When I went vegetarian as a young teen in the mid 90s, my parents made me read some nutrition books about vegetarians and they all said that protein is over-emphasized in the mainstream diet wisdom, and indicated some problems that could arise from overconsumption. I think my intake is probably fine & I'm meeting all the other targets so I will change my target for protein. Thanks!!

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STEVIE281 SparkPoints: (4,003)
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12/20/09 5:36 P

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Definitely Sunny! Your husband is pretty cool! Please check yesterdays tofu thread there are some links there that you might enjoy.

JEANSOPHIE's Photo JEANSOPHIE Posts: 108
12/20/09 5:22 P

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Donating that Muscle Milk is a BRILLIANT IDEA. Thank you for suggesting it.

I think I need to treat myself to The China Study book; every time someone mentions it, I know that I want to read it.

... a Kindle? I'm so jealous. Enjoy that incredible "toy."

sophie

SUNNYH99's Photo SUNNYH99 Posts: 2,590
12/20/09 5:14 P

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Hi Sophie,

Nice to meet a ridiculously healthy woman! That's quite an endorsement of your eating plan, not to mention your 65 pounds gone as well. Serves to inspire this vegan!

I just got a Kindle from my DH and chose to buy The China Study even though I have the hardcover version on my office shelf. Dr. Campbell writes about seeing liver cancer caused by aflatoxin in peanut butter in the third world. He found that if their protein intake was 20% of their calories, their tumors grew. He found that those getting 5% were tumor free. He said that:
"According to the RDA for protein consumption, we humans should be getting about 10% of our energy from protein. This is considerably more than the actual amount required. But because requirements may vary from individual to individual, 10% dietary protein is recommended to insure adequate intake for virtually all people...most of us consume...15-16% protein. Does this place us at risk for getting cancer? The animal studies hint that it does." Later he write about plant-derived proteins versus animal-derived proteins such as casein, the protein found in milk, whey, cheese and other dairy. "Nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development."

DH reorganized my pantry and packed several sacks of stuff we don't want or need to donate to a food bank. Maybe donating that Muscle Milk would be an option?

Best to all, Sunny emoticon

Sunny

"The greatness of a nation can be judged by the way its animals are treated" - Mahatma Gandhi

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JEANSOPHIE's Photo JEANSOPHIE Posts: 108
12/20/09 4:42 P

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My early experience with SP tracking is that I also have to work hard to eat as much protein as the default recommendations and usually fell short. I'm usually lacking in Calcium and Magnesium, too. I wondered if I have been eating too little protein and other nutrients for the past few years--I gave up "meat with feet" 4 years ago--but because of some other medical stuff going on, I've been poked and tested frequently during this same period of time and found to be a ridiculously healthy if overweight woman ... and I've also lost 65 pounds during the last couple years.

I confess that I picked up a case of the 100 calorie Muscle Milk, because of those protein numbers. I think it's a whey-based protein drink. I thought it would be a two-fer and also provide me with a nice chocolate "treat," but the taste is way too "chemical-ish" for me. I have a feeling that case is going to last a long while because it has now become my LAST choice when I'm coming up short on protein.

For the moment, I am trying to reach a slightly lowered-by-me target on the protein. I'm taking a calcium supplement with magnesium, but I'm looking for ways to get what I need from healthy food choices and not supplements.

This has been a great discussion. Thanks to everyone for the enlightenment.

emoticon

sophie

Edited by: JEANSOPHIE at: 12/20/2009 (16:51)
SUNNYH99's Photo SUNNYH99 Posts: 2,590
11/28/09 11:31 A

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Matcha, you totally can. Just go to your nutrition page, then click on "Change Nutrition Goals". Select the one you want to change, and click "Edit". Be sure to click "Save Your Changes" when you're done. One time when I changed one item the the other settings reverted to the SP default, so watch out for that and be sure to correct anything that might have changed back.

I set my minimum protein limit at 46g, and upped my fiber and lowered my sodium limits. I also added B12 and Folate which appear at the bottom of my nutrition page and in my summaries. I don't stick to any limit rigidly, but tracking them is helpful. Occasionally I've had to have a glass of soymilk or a protein bar at the end of the day if STILL way too low and feeling it. For example, I recently attended a conference out of town and stayed in a nice hotel. I asked for a refrigerator and got one. I went to a grocery store and picked up soymilk, fruit, and cereal in convenient bowls. The first night after going out to a restaurant with family where all I could have was 4 veggie sides and only one had protein (black bean and corn salsa), I was way under for calories, especially in the protein area, so I had 2 glasses of soy milk and a protein bar. I was so glad I'd brought them along. Using SP's tracker let me know exactly where I was with the essential nutrients.

Sunny

"The greatness of a nation can be judged by the way its animals are treated" - Mahatma Gandhi

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MATCHA's Photo MATCHA Posts: 1,328
11/28/09 10:54 A

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Can we edit the recommended protein daily totals on our nutrition page?


Insanity: Doing the same thing over and over again and expecting different results. -Albert Einstein


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SUNNYH99's Photo SUNNYH99 Posts: 2,590
11/28/09 10:09 A

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Congrats, Bestillandhear, for making the decision to go vegan! Like you, once I had enough info, it was surprisingly easy to do it. Easier, in fact, than going vegetarian had been for me. Wish I'd gone to that conference. I'm in PA about half the time myself.
Best, Sunny

Sunny

"The greatness of a nation can be judged by the way its animals are treated" - Mahatma Gandhi

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STEVIE281 SparkPoints: (4,003)
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11/27/09 11:48 P

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Her work in some ways parallels macrobiotics, but it is like most methodologies concerning the body: KISS and listen to your body-- which most of us haven't taken enough time to practice.

IMVEGAN's Photo IMVEGAN Posts: 2,906
11/27/09 11:03 P

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I read her book a few months ago."Food and Healing" I think what she has to say about osteoporosis is right on. Her book is very hard to get through though. Her explanation of the expanding and contracting nature of foods makes it seem like you have to work so hard to balance what you eat on some cosmic level.(I think this idea is based in Ayurvedic understanding. I may be wrong.) I instead take to heart the KISS (keep it simple stupid) method - "Whole Foods, Plant Based, Not Too Much" as my guiding principle.

Edited by: IMVEGAN at: 11/27/2009 (23:05)
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11/27/09 10:40 P

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Thank you for the information, I am also wondering if anyone is familiar with Anne Marie Colbin and her work concerning osteoporosiis?

BESTILLANDHEAR's Photo BESTILLANDHEAR Posts: 443
11/27/09 10:28 P

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By chance, I happened to attend two days of the North American Vegetarian Society conference in July in Pennsylvania. Before that conference, I had NEVER heard about leeching calcium from the bone. I was stunned. I have osteoporosis, and I'm frustrated that we aren't getting this info into school and family menus. I can't figure out how much protein is "enough." It is the only area on Spark that I think needs a second look.
BTW, I changed to vegan after that conference and now use soy protein (not whey).

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JHADZHIA's Photo JHADZHIA Posts: 4,960
11/27/09 6:11 P

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I take a calcium supplement as my Dr. said I need to get 1200mg a day. A dietition once told me I need 30g protein three times a day. I usually meet this and don't feel hungry in between meals, but I do use cottage cheese as its very high in protein for a small amount and no fat and also a whey supplement

When one door closes, I simply look for another to kick down! Starting over isn't a crime, its Life!
A smile is a curve that can set a lot of things straight! V. Borge
IMVEGAN's Photo IMVEGAN Posts: 2,906
11/27/09 3:38 P

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The China Study research indicates that increasing protein intake over 10%, even when the protein is from vegetable sources, increases disease risk. It also found that excessive animal protein was much more dangerous than plant protein. But the concerns related to excessive protein consumption apply to protein from either animal or vegetable sources.

This is not a direct quote from the China Study just a paraphrase. If a person does not supplement with powders, it is difficult to overdo protein, but it is possible. Spark confuses people when they suggest such high protein requirements. Thus, vegans and people who are considering becoming vegans worry about this issue when they really do not have to.

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11/27/09 3:17 P

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Understood as protein is only one of those nutrients. It might be the bodybuilding mentality that we have learned to cling to. There is a place for everything, especially when you can't or have no desire to eat a full meal. Look forward to the information.

Edited by: STEVIE281 at: 11/27/2009 (15:19)
IMVEGAN's Photo IMVEGAN Posts: 2,906
11/27/09 3:10 P

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Stevie, I will look for the research and post it. But from memory, the main problem mentioned was an over use of protein supplements and powders. I have seen many people mention on this site that they were worried about their protein intake and were making sure to eat more beans and powders in smoothies to boost their numbers. The main belief is that protein intake will keep them from being hungry. Although eating an adequate amount of plant protein is important. The research that I have been reading suggests that hunger comes more from not having adequate nutrients. Even if your belly is full (ex.- a big hamburger and fries), if you have not yet given your body the nutrition it is craving, amino acids, vitamins etc. from fruits and veggies, your body will continue to send hunger signals to your brain. It is definitely not excess protein your body needs.

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11/27/09 2:37 P

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I would like to see that data on effects of overuse of vegetable protein on body since it was mentioned. I knew that animal protein had consequences but had not seen anything discussing vegetable protein since it would be difficult to do.

LDREYNOLDS's Photo LDREYNOLDS Posts: 34
11/27/09 1:55 P

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I guess I should add that I'm not really keen on adding protein supplements to my diet even if they are soy or hemp. I'm not a big fan of concentrated anything. I'd rather just munch on hemp seeds and increase my intake of soy products than toss in a scoop of clumpy powder.
I'm not fanatic about any single food movement except vegetarianism, but I try to be a bit of a whole foodist, a bit of a raw foodist, a bit of a slow foodist, and a bit of a vegan.
I've always felt that even as a vegetarian or a vegan (or even an omnivore), the best diet approach is to eat as close to nature as possible, less cooking, less processing, less chemicals...etc.

Just my opinion; nothing more!

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LDREYNOLDS's Photo LDREYNOLDS Posts: 34
11/27/09 1:50 P

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IMVEGAN; it's great to hear from someone who knows the same things I know! I've been touting for years about high protein diets, acidosis, and how it leaches calcium from your bones! I used to run an all natural juice and coffee bar where we also made smoothies. We were located in a gym and had a high demand for protein supplements. I used that forum to educate people on the damage that a shake with 46g of whey protein can do (not to mention peeing out about $6 of unused powder). We sold soy and hemp protein powders instead, and I would often throw in a tbsp. of ground flax in my smoothies too.

I'm also glad to hear from others here that they have lowered their protein requirements! I'm changing mine right now!

As for the bone density, I'm only 33 and in Canada our health system doesn't offer those tests automatically, so I'll have to schedule an appointment with my doctor.

Thanks for all the great advice everyone!

Thanks for being so well informed and sharing your knowledge!

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IMVEGAN's Photo IMVEGAN Posts: 2,906
11/27/09 1:12 P

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If you decide to do a protein supplement, choose a Hemp protein and not Whey. Whey supplements are animal based and will create the same problem of acid in your body. By the way it is not just animal protein per say that makes your body dump calcium from your bones. It is an EXCESS of protein in your blood stream from any source. Although plant based protein is less likely to create a ph unbalance, any extra protein has to be buffered with calcium. So be careful.

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TRAVELNISTA's Photo TRAVELNISTA SparkPoints: (182,844)
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11/27/09 12:53 P

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emoticon one of my favorite vegetarian meals to make are black eyed peas and collards greens seasoned with some hot pepper flakes. Both the greens and the black eye pas are high in calcium and protein.



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STEVIE281 SparkPoints: (4,003)
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11/27/09 12:50 P

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Dark leafy greens, strength training, nutritional/dietary supplementation (either through protein shakes, fortified foods, vitamins, minerals or herbs. Please look at: www.stumptuous.com . Oh yes, and welcome.

Edited by: STEVIE281 at: 11/27/2009 (12:54)
SUNNYH99's Photo SUNNYH99 Posts: 2,590
11/27/09 12:49 P

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Welcome to SP, Lisa! I found the 60g of protein SP recommends personally to be too high. After consulting other resources, I lowered my goal to 46, and if I fall short, I don't sweat it because I read that according to the WHO, 26g is sufficient unless pregnant or nursing. I take 2 calcium tablets daily along with a multi. Neither of these are expressly vegan, as I am doing my best to be, but I don't believe in blatant waste, so I'm using up with big bottles I bought at BJ's, and when they're gone I look for vegan alternatives. If you want more info on vegan protein, check out vrg.org for the Vegetarian Resource Group. I agree with the bone density checkup. If your blood results are good, maybe you're doing just fine!

Sunny

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IMVEGAN's Photo IMVEGAN Posts: 2,906
11/27/09 12:36 P

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The main concern from not having enough Calcium is low bone density. Have you had that checked recently? Often in our area I hear of women's health clinics that will do a Heal Bone Density for free. If you are eating many dark green veggies and fortified milk or non dairy milk products, you are probably fine with calcium. Remember, Spark counsels folks who eat meat to get a lot of calcium, because animal products including cow's milk create a highly acidic ph in the body. Your body then has to dump calcium from your bones to buffer the acid,thus low bone density and problems. If you do not eat animal products and have a rich supply of the the veggies that are rich in calcium you should do fine unless of course you have a medical condition of some kind.

Edited by: IMVEGAN at: 11/27/2009 (12:37)
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LDREYNOLDS's Photo LDREYNOLDS Posts: 34
11/27/09 11:24 A

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Hi Everyone!

I've been vegetarian for about 10 years and have had no nutritional issues with my diet. All my blood test come back within normal ranges, but I've found recently that I am not meeting my protein or calcium goals from Spark. I have also started to take a biotin supplement to strengthen my nails as they were always very soft (even before I was vegetarian).
The biotin seems to be working wonders and my nails are now stronger than they have ever been. But this left me wondering: if I am technically within range of all nutrients on my blood tests, but am noticing a lack in some nutrients from other signs (trackers on Spark & physical symptoms), how can I 'bone' up on these items?
I am right on target for my calorie, carbohydrate and fat goals, but always fall short on calcium and protein in my tracker. How can I fix this without going over budget in the other areas?
Also, I'm wondering about modifying my goals....I firmly believe that my diet should be split 20% fat, 10% protein, 70% carbs. The WHO recommends about 6% protein as the min. requirement for humans, and that's with a 2% additional buffer added on for people who have problems assimilating protein. I think protein is stressed a little too much in North America. But I also think Spark has a lot of sound, scientific advice, so I'm torn.
Lastly, I am not supposed to eat wheat or peanuts (mild but uncomfortable allergies), so that presents yet another challenge in getting these nutrients.

What suggestions, advice, or comments can you guys give me on all this?

Thanks in advance,
Lisa

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