One of the most controversial topics in the plant based community is surrounding protein.

Can vegans get enough of it?

Are they getting the right kind of it?

How much protein should you even be consuming each day?

When I realized that I had never addressed this topic on here I knew that I had to, and that it had to be complete.

So let’s talk HOW MUCH protein do you need.

This is a loaded question and there is so much that goes into it, but a general rule of thumb is 1g of protein per pound of ideal body weight.

That might seem like a lot and maybe that is for you. So this is where it is key to tap into your body and how you feel. For me I rarely track macros - maybe once every few years, but I know my body. When I am insatiable I know that I am lacking in protein, so I consume more!

The Right Kind of Protein

When I went vegetarian at 10 - in the 90’s - there was a lot of talk about complete proteins. Combining two types of protein sources to contain all 9 amino acids in one meal. The more research we have has shown that this is not necessarily the case. As long as you are consuming a variety of proteins throughout the day your body is intelligent enough to combine and use them to create complete proteins.

When looking for plant based proteins I advise my clients to opt for whole food sources and not to rely heavily on processed meat substitutes that are filled with other ingredients. Ultimately the right plant protein is the kind that makes you feel good and that you enjoy consuming!

Types of Plant Based Protein

All plant based foods have some protein, for example broccoli has 2.5g of protein per 1 cup, but some sources are BETTER.

Complete Protein Sources:

1. Quinoa

2. Hemp Seeds

3. Buckwheat

4. Soy/Tofu

5. Chia Seeds

6. Amaranth

7. Protein Powder

Almost Complete Sources:

1. Chickpeas - missing 1 essential Amino Acid

2. Beans

3. Lentils

4. Legumes

5. Spirulina

Low Levels of Protein:

1. Non- Starchy Vegetables like broccoli, mushrooms, kale, and spinach

2. Starchy Vegetables - Sweet Potato

3. Nuts and Seeds

If you are eating a variety of these foods throughout the week you do not need to worry about food combining to get complete proteins.

Tips & Tricks

If you are thinking that you are not hitting your RDA on protein here are a few ways you can add more protein into your diet.

1. Unflavored Protein Powder - you can mix unflavored protein powder into soups, stews, and beans.

2. Spirulina- add in spirulina to your smoothies, or guacamole to mask the taste and add in protein

3. Hemp Seeds - mix on top of salads, and add to soups and pesto to increase the protein

4. Swap regular pasta for buckwheat noodles or chickpea pasta

5. If you are avoiding soy look into options like PumFu (pumpkin Tofu) or Hempeh (like tempeh but with hemp and chickpeas)

Two of the things that have made the most benefits to my health have been meal prepping and building my pantry.

Considering I have you covered in the meal prepping department today I want to focus on the 5 things that I always have in my pantry. 

Oats

Oats are super versatile, they are a great source of fiber, can be added to a smoothie, made into a treat (overnight oats!), A quick breakfast or the base of gf bread. 

Quinoa /Beans/Legumes

I always keep a grain and some beans on hand (quinoa and lentils are usually it). Quinoa is usually my go to because it is a complete protein (meaning it has all of the essential amino acids) and takes just 15 minutes to prepare (it also freezes well!) I add quinoa to salads, tacos, oats, or mix with veggies for a quick dinner I can throw together in just a few minutes. In addition I keep dry beans and lentils on hand as well to add variety and protein to any dish!

Coconut Milk

The kind in the can to be exact. I love it because it is shelf stable, and it is the base of my vegan creamer, but can easily be turned into coconut whip cream, or pudding. It can also mix with some spices and a nut butter and become a delicious sauce for quinoa and veggies

Frozen Greens + Fruits

I love to have frozen veggies on hand. They are much healthier than canned (they are frozen when their nutrients are at their peak), and have a longer shelf life than fresh (I always have fresh greens as well!) They can be made into a meal or mixed into a smoothie for an extra dose of your daily greens

Nut butter

Nut butters are high in protein so I always have some at home. I usually rotate my options and mix them up so I don't get bored of the tastes! The only requirements is that they can only have 1 (maybe 2 if it's salt!) Ingredients and that's the nut! I add nut butters into my oats or smoothies,  make sauces, or enjoy with an apple as a snack.

As you can see all of these ingredients are so versatile, can work together for so many different combinations and options,  are high in plant based proteins,healthy fats, and a range of vitamins and minerals. 

They can also be added to the hungry hippie meals to meet your individual needs each week. If you had a longer day and need more protein a quick boil or quinoa will work well with almost all of our dishes + you can never go wrong with adding more greens!

Anytime you are trying something new, it is easy to go into it with expectations. Whether they are positive or negative, we all have assumptions we form based on other people’s experiences, things we’ve read, or personal experiences we may have had in similar situations.

January is the most popular month for veganism - whether people are going vegan or just talking about it I want to help you make the most out of this time.

Today I want to break down common ideas and expectations around veganism and offer another point of view and some helpful tips!

expectation: I’m Going to Lose Weight By Going Vegan

Reality: This is not a give in and is entirely circumstantial. I’ve seen people go vegan and go both ways. Most junk foods are vegan, so it is important to be mindful of what you are eating, and if your eating habits need to be changed beyond giving up meat and dairy. If weight loss is a reason behind you going vegan then it is critical to adopt a whole food plant based diet. If you rely on packaged and processed foods it will be hard to get vital nutrients needed to support your body, and lose weight. Focus on whole grains, fruits, vegetables, and real foods.

expectation: I’m not going to be able to eat out with friends

Reality: Eating out with friends at a non-vegan restaurant is possible, but it will take some creativity. I’ve been able to eat out at a steak house and while it isn’t always the most exciting meal, it does help me feel included and enjoy quality time with friends. Here are some tips for navigating:

1. Put more emphasis on the people you are eating with than the food. I used to get really bratty about not having “good enough” options on certain menus when out with family or friends, but it always ruined the experience. When I am going out now I always make sure that the company I’m with is my first priority.

2. Check the menu in advance. I always check the menu so I know what my options are and if I should have a snack before I go. You can even call the restaurant if you don’t see anything on the menu or want to make sure that revision are allowed.

3. Check the side dishes. I often create full meals out of side dishes. Lots of vegetables are often found here and can be ordered with a baked potato, side salad, or other grain.

4. Ask the waiter if the chef can make something vegan. Often times restaurants might not have a vegan option on the menu but they are willing to work with you. Scan the specials and mains for vegetables that the kitchen will have and offer up suggestions for dishes that you would enjoy eating using these ingredients!

5. Pick a culinary type that appeals to both vegans and meat eaters. Indian food, sushi or Japanese restaurants, and Chinese food often have options that work for all diet types !

expectation: All those vegetables will give me gas

Reality: This might be a reality, but there are ways to potentially avoid this. Vegetables are higher in fiber which could give you gas, so as you increase your fiber make sure you are also increasing your water intake. You can also use digestive enzymes during the transition, and take a probiotic daily to help your gut bacteria break down the fiber to reduce the side effects of all of the new roughage.

expectation: vegan diet is very boring

Reality: You will be surprised at how versatile the vegan diet can be. To avoid getting stuck you can join a meal delivery service ( like The Hungry Hippie!), find a few vegan blogs that offer recipes that are on par with your culinary skills, or invest in a few cookbooks. This will help give you different ideas, and teach you different cooking techniques for vegetables.

expectation: I won’t be able to get all the nutrients i need to be healthy

Reality: When you eat a balanced and whole food plant based vegan diet you will be able to get most of the nutrients that you need to be healthy. There are a few supplements that you should review with your doctor (since they are hard or impossible to get without eating animal products) like Vitamin D, B12, and the Omega’s. In addition to eating vegetable and fruit include: chia seeds, flax seeds, nutritional yeast, spirulina, nuts, and seeds into your diet.

What other expectations or misconceptions do you have around the vegan diet?

When we enter a new season it is important to honor the changes that occur both in our outside and inside environments. As we enter into the coldest and darkest days of the year I find that it is important to make some changes to my lifestyle to keep me healthy.

About 7 years ago I started getting sick every October. It would come on the same time each year, last a few days and be gone. It was the only time of year I got sick.

After the 3rd year I started paying attention to what my body wanted.

What kept me healthy from Spring - early Fall wasn’t going to cut it for the last few months of the year. So since then I started to change things up. Take what you need from the list below, check with your doctor on supplements, and feel free to reach out with any questions!

start with a Multivitamin

I take Ritual Mulit Vitamin year round, but in the summer I tend to be a little more relaxed about it. In the late fall I start to be more mindful of taking it. Ritual is packed with Vitamin D, Omegas, Iron, Magnesium, and more - but not much more. Unlike other conventional vitamins they only contain 9 essential nutrients that are not readily available through conventional diet. Plus they are certified vegan, and offer full transparency on ingredients.

The ingredients that are most helpful for me this season are the Omega 3, and Vitamin D which support my immune system (more on these two later!), and Iron and B12 for energy support.

fill in your dietary gaps

There are a few vitamins that vegans cannot get from their diet, Vitamin D, B12, and Omegas. Although these are found in my multi vitamin I tend to double up on both Vitamin B12 and the Omegas year round, and Vitamin D from end of summer to end of spring. As I noted before Vitamin D and Omega’s are important for immune health so it is extra important for me to be taking these daily. Vitamin D is a fat soluble vitamin so there is such a thing as too much, it is important to check your levels through blood work and have your doctor advise on a supplement. Adding these supplements to my diet has been one of the most beneficial things to keep me healthy during the winter.

I’m loving Mary Ruth Organics Vitamin D and B12 Sprays, and Activation Products Ocean’s Alive

utilize medicinal mushrooms

Medicinal mushrooms have been having their moment for a few years now. I started becoming interested in using them in my diet when I discovered Mushroom Coffee. I felt like if I could make my coffee work double time for me why not?! As I used them more and felt their effects, I started learning more. I drink my Lions Mane coffee (great for brain health) everyday, and in the winter I add a Chaga elixir to my daily beverage lineup. Chaga mushrooms are adaptogenic and is known to improve the immune response, stimulates the immune response, and reduce inflammation.

Here’s what Medical News Today says:

“Cytokines are the immune system's chemical messengers. They are proteins that play a vital role in stimulating white blood cells, which are the immune system's first line of defense against a range of illnesses.

Some research on mice suggests that chaga may help regulate the production of cytokines, supporting the immune system by helping cells communicate with one another. This could help fight infections, from minor colds to life-threatening illnesses.”

It’s important to get your Chaga from a reputable source. My go to for all things mushrooms is Four Sigmatic - they use a dual extraction process to make sure you are getting all of the health benefits the mushrooms have to offer. I also have a special code to save 10% on all order - use kaleismykarma at checkout

drink lots of tea

As soon as the weather starts to get a bit chilly I start reaching for the tea. Staying hydrated is not only super important this time of year, but drinking tea to do it is a great way to get some extra healing benefits. Some of the teas that I rely on to stay healthy and keep my immune system fully functioning are:

• Chai Tea- full of cardamom, a spice that contains high doses of Vitamin C. There are two types : Black Cardamom (antiseptic qualities) and Green Cardamom (Clears Sinuses and Detoxifies), it also contains ginger (antibacterial), and cinnamon (full of antioxidants)

• Tulsi - helps enhance the immune system, expels phlegm, and has other expectorant properties that protects against colds, coughs, and other respiratory conditions.

• Green Tea- full of polyphenols which are plant antioxidants, help the immune system

When buying tea I always look for silk, or plant starch tea bags ( most tea bags are actually plastic!), organic ( since you are getting a high dose of plants you want to make sure you are not compromising your immune system with toxins).

eat seasonally

I always say that nature rarely gets it wrong. The nutrients that we need to get us through the cold winter, and spike in sickness can be found in the abundance of produce that is in season. Eating what grows naturally at this time of year will help reduce your exposure to toxins and pesticides, the produce won’t have to travel 100’s of miles to get to you so it’s full of nutrients, and the nutritional profile will be what you need!

This is something that we do at Hungry Hippie each week for meal plans! We shop local farms, and buy in season produce for the highest quality and nutrient rich meals around!

In addition to all of the diet and supplement changes, it’s also really important to listen to your body.

At the Fall midway point I start to crave more time in bed, hot baths, and comfy sweats. Honoring these shifts has never come easy to me. I have a monkey mind that will tell me I’m slacking on key responsibilities, or a to-do list a mile long as reasons why the bath just can’t happen. Taking the time for me, is something that I’m working on so I don’t run myself into the ground, and I’m trying to do better each day.

Having a healthy digestive system is one of the most important foundations for overall health . 

Healthy digestion is a body free from gas, bloating, and inflammation, and the ability to have complete bowel movements to eliminate toxins. 

While what we eat plays a role in our digestion there are some other things that you can do to make sure you are assisting your body during its intricate process.

1. Follow the 20/20 Rule. When we start to smell or even think of food our bodies start to secrete fluids that contain digestive enzymes. These enzymes are responsible for breaking down the food, and are easily washed away when we drink. So following the 20/20 rule  - no fluids 20 minutes before, during, or 20 minutes after eating - will help to keep these intact. 

2. 100 Bites. Swallowing food almost whole makes the body have to work that much harder to digest and absorb it. Taking smaller bites and chewing until it is broken down will help you body.

3. Slow down. Eating fast will cause excess air to be swallowed leaving you bloated and gassy. Try to put your fork down in between bites 

4. Take a few deep breaths before eating. Our nervous system is either in rest and digest or fight or flight. Both have their place, but only one belongs at the dinner table. Getting into a rest and digest state is critical for digestion, so take notice of where you are eating your food, and your emotions before you start eating. If you’re at work eat away from your desk, take a few deep breaths, and smile before eating.

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If you do experience any gas or bloating here are 3 things you can use to find relief fast!

1. doTerra - DigestZen. You can apply this topically or take it orally. It’s a combination of gut friendly herbs like peppermint and fennel that work to sooth digestive discomfort.

2. “L” Massage - Laying down - starting at the lower right of your belly apply gentle pressure while you move your hand to the upper right of your belly, move you hand to your upper left , and to your lower left, - you can add Digestzen if you are using that and repeat

3. Laying on the floor twist your legs to the left side, hold until you feel ready to move, and move to the right side. If you feel any pain or discomfort you should stop.

A few weeks ago we celebrated Winter Solstice. This is the darkest and longest night of the year. I celebrated this with great friends at Remedy 11 where we shared a vegetarian potluck, vegan cheese, and this Winter Sangria Mock-tail.

A few years ago I gave up drinking, and as much as it doesn’t bother me to be the only one drinking seltzer when I go out, sometimes I want something a little more fun! This mocktail is a little bit spicy and a little bit sweet. Make it at the beginning of the week and enjoy for around 3-4 days. The longer the juices sit the more flavor you’ll get!

Winter sangria mocktail

What you need

• A large pitcher

• Ginger Seltzer

• 3-4 Cinnamon Sticks

• 1/2 Pear

• 1/2 Apple

• 1 - 1 1/2 Cups Cranberries

directions

• Wash all of your produce

• Cut the pear and apple into 1/2” cubes

• Place all ingredients into the large pitcher and let sit in the fridge for 2-3 hours before serving

When I was 10 years old I decided that I wasn’t going to eat meat anymore. My parents had NO CLUE how to feed a 10 year old vegetarian in the 90’s. Plant based lifestyles were not nearly as common as they are now and I survived on lots of carbs.

In the last 20 years I have tried multiple times to move into a vegan diet and had lots of unsuccessful attempts.

The first time I tried it I reverted back to eating bagels and tofu cream cheese for breakfast, the second time I got through the mid afternoon slump by picking on snacks from the vending machine, and then there was that time where I had no energy and felt pretty crappy.

I wanted to share some of the things I picked up along my plant based journey with you so you can have the most successful veganuary.

Keep your protein sources clean.

it might be really tempting to cook up vegan hot dogs, and soy nuggets every night of the week, but it’s really important to keep your protein sources clean. There is a lot of controversial information about the effects of soy on the body, and my personal experience with processed soy was not great. I had major digestive issues, and acne. I haven’t deleted all soy from my diet though. I do indulge once a month on some high quality tempeh.

Some of my favorite protein sources are: lentils, beans, nuts and seeds, nutritional yeast, quinoa, and ORGANIC NON-GMO Tempeh.

meal prep or sign up for meal delivery.

If you’re new to the plant based lifestyle and are jumping into Veganuary it is going to be overwhelming. Trying to keep meals interesting, eating a variety of vegetables, and figuring out protein is a lot of work. Preparing each week by creating a “menu” and meal planning, or signing up for a meal delivery like The Hungry Hippie can take a lot of the pressure off.

If you’re in the NY/NJ area and want to sign up for The Hungry Hippie I am offering a special offer for veganuary. To find out more shoot us an email here!

If you’re not local and want to plan your own menu some of my favorite plant based blogs are Deliciously Ella, Oh She Glows, and My New Roots.

GRab a buddy and do it together.

When I went vegetarian at 10, my best friend did it with me. She’s still plant based and we have so much fun sharing meals, trying out vegan restaurants, and feel so much better when we are at parties together. If you can find a veganuary buddy in your existing circle that would be great, but don’t worry if none of your friends want to take the leap with you. Joining a FB community of local vegans is a great way to feel like you are part of a group! They share tons of tips on local restaurants, new product finds, and all kinds of support.

remember this is a process.

Like I shared earlier, going vegan is a challenge. You will probably eat something that had eggs in it at least once during the process. You might not have realized that something was sweetened with honey, or an additive was sourced from an animal. It’s OKAY. Things like this happen all of the time. Be gracious with yourself during this process and use each step of the way as a learning experience. Remember that the most important part of this experience is that you are feeling healthy, happy, and energized. As long as those are the results you are winning.

Get familiar with vegan brands.

The dozens of options at the grocery store is already overwhelming without having to sort through which ones are vegan or not. Getting familiar with brands and products before your head to the aisles will make shopping a breeze. You can even shop from the comfort of your own home with Thrive Market. Thrive has made it super easy to find vegan certified snacks and pantry staples with their filter features. It’s something I truly love and utilize weekly.

Some of my favorite brands that carry vegan products are: Simple Mills, Siete, Food for Live, Hilary’s

keep a stocked pantry.

Putting together a vegan meal doesn’t have to be fancy or complicated. I keep my freezer stocked with vegetables and soup, and my fridge with greens, fruits, and nut butters. I always keep a pantry stocked with lentils, quinoa, and beans that are ready to go in minutes. When you are stuck just try different combinations of veggies with a grain, a protein, and a sauce, or make a big salad. A full pantry will help make things easier on you!

be careful of the processed carbs.

Like I shared above when I first went vegan I was all about the carbs. Pasta and bagels every day were bad habits, and nutrient void foods. Relying heavily or solely on these foods can cause energy crashes, digestive issues, bloating, and even acne. When you’re building your plate fill it with almost all vegetables, a clean protein source, and a healthy fat.

An example of a well balanced meal: Roasted Vegetables with Quinoa and Avocado

Supplement as needed.

I am a believer of the food first mentality ,but there are some vitamins that are hard and/or impossible to get on a vegan diet. There are a few supplements that I take daily and they may be things you want to look into.

Vitamin B12 - this is a vitamin that is not available through whole plant based foods. Meaning it is the one vitamin that you cannot get through a vegan diet. Without B12 you can run the risk of anemia, and damage to your nervous system. You can get some of the daily requirement through B12 fortified foods, or you can supplement. The B12 I use is from Garden of Life which is a spray and the B12 is in the form of methylcobalmin the most bio available form of B12 there is.

Algae Omega - You need omega’s for heart, brain, and immunity. You can get a variety of Omega’s from hemp but I love the added insurance of a supplement, plus my skin glows when I’m taking my Algae Omega. My favorite brand is Nordic Naturals.

Vitamin D - One of the most beneficial ways of getting Vitamin D is through sunlight, so when the fall and winter roll around I start upping my Vitamin D. Vitamin D is important for energy, and is needed to absorb calcium.

One of the things that I do to ensure that I am getting a baseline for all of these vitamins is take Ritual daily. Ritual is a smart vitamin that looks at the most common vitamins women are deficient in, so unlike most multi’s they only have a few key ingredients. They also look at how our body absorbs these vitamins and group them together inside the capsules. They are subscription based and come out to just $1 a day!

If you have any questions about the Hungry Hippie services, veganuary, or anything mentioned in the above feel free to reach out!