{"id":701,"date":"2015-01-22T19:55:00","date_gmt":"2015-01-23T01:55:00","guid":{"rendered":"http:\/\/blogs.uww.edu\/warhawkfitness\/?p=701"},"modified":"2015-01-22T19:55:00","modified_gmt":"2015-01-23T01:55:00","slug":"a-vegetarians-guide-to-protein","status":"publish","type":"post","link":"https:\/\/blogs.uww.edu\/warhawkfitness\/2015\/01\/22\/a-vegetarians-guide-to-protein\/","title":{"rendered":"A Vegetarian\u2019s Guide to Protein"},"content":{"rendered":"<p><a href=\"http:\/\/blogs.uww.edu\/warhawkfitness\/files\/2015\/01\/Pic-for-Blog-Protein-for-Vegetarians.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-702\" alt=\"Pic for Blog- Protein for Vegetarians\" src=\"http:\/\/blogs.uww.edu\/warhawkfitness\/files\/2015\/01\/Pic-for-Blog-Protein-for-Vegetarians-300x195.jpg\" width=\"300\" height=\"195\" srcset=\"https:\/\/blogs.uww.edu\/warhawkfitness\/files\/2015\/01\/Pic-for-Blog-Protein-for-Vegetarians-300x195.jpg 300w, https:\/\/blogs.uww.edu\/warhawkfitness\/files\/2015\/01\/Pic-for-Blog-Protein-for-Vegetarians-459x300.jpg 459w, https:\/\/blogs.uww.edu\/warhawkfitness\/files\/2015\/01\/Pic-for-Blog-Protein-for-Vegetarians.jpg 487w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>As a vegetarian for only a year now you\u2019d think that being asked about my diet choice has yet to get repetitive. However, I am now used to being asked about why and how I\u2019m a vegetarian, (sometimes more than once by the same people). When I\u2019m asked why I\u2019m a vegetarian I simply explain how it\u2019s a step in the right direction to make my diet full of natural, plant-based food from the earth (and perhaps avoiding meat hanging at market stands while on a trip to Cambodia was a contributing factor as well). Whatever your reason is for being a vegetarian, you\u2019ve probably been pitched <i>the question<\/i>, that is: \u201cbut\u2026how do you get protein?\u201d I\u2019ve gotten this numerous times (even got put on the spot by my biology professor during a lecture\u2026not an ideal situation). So if you are a vegetarian, thinking about being a vegetarian, or simply want to understand the diet of a vegetarian, here is how we do it:<\/p>\n<p><strong>Quinoa:<\/strong> This is the first answer I spit out when given the ol\u2019 protein question, (except of course when I was called on in the middle of lecture and was too put on the spot to give an sufficient answer.) For those of you who do not know, <a href=\"http:\/\/www.huffingtonpost.com\/2013\/12\/30\/quinoa-facts-didnt-know_n_4494695.html\">quinoa<\/a> (pronounced Keen-wah) is a pseudo grain. The title \u201cpseudo grain\u201d is pretty misleading because technically it is a seed, so it\u2019s also gluten free! This is an important staple to my diet because it\u2019s one of the few plant proteins that have the 9 essential amino acids all by itself, without combining with complementary proteins. One cup of quinoa has 24 grams of protein!<\/p>\n<ul>\n<li>Cook yourself a big batch in the beginning of the week and store the rest in a container to reheat throughout the week! Eat it with either veggies stirred in, avocado, eggs, or chick peas! You can also eat it like you would oatmeal, drizzle some honey on top, throw banana slices on top and sprinkle on some cinnamon!<\/li>\n<\/ul>\n<p><strong>Nuts and seeds:<\/strong> Almonds in particular offer the most protein compared to other tree nuts. As far as seeds go, chia seeds and pumpkin seeds offer a lot of protein as well! You can eat them alone as a snack or add them to your food! Aside from the fact that they are an easy source of protein, they are also good for our heart, <a href=\"http:\/\/breakingmuscle.com\/nutrition\/an-athletes-guide-to-nuts-and-seeds\">support cognitive<\/a> function and keeps our blood sugar in check.<\/p>\n<p><strong>Eggs: <\/strong>Eggs are still a part of most <a href=\"http:\/\/www.rodalenews.com\/vegetarian-protein-sources?page=6\">vegetarians\u2019 diet<\/a>. The exclusion of eggs falls under the category of Vegan rather than vegetarian. One egg has 6 grams of protein, so if you make yourself a 2 egg omelet with perhaps a side of veggies and quinoa, you\u2019re off to a protein packed start of your day!<\/p>\n<p><strong>Soy beans:<\/strong> Another huge source of protein! One cup of soy beans contains 68 grams of protein, which is over the average person\u2019s daily intake of protein. <a href=\"http:\/\/www.livestrong.com\/article\/352117-amino-acids-in-soy-protein\/\">Soy beans<\/a> also contain the 9 essential amino acids, so they are sufficient substitute to meat, which is why tofu is used instead of meat!<\/p>\n<p>If you are a vegetarian yourself, I hope you learned something new about plant protein! If you are just curious about how vegetarians get by, I hope you learned that we don\u2019t just live off of grilled cheese sandwiches. Even If you are a carnivore, add some of these proteins to your diet!\u00a0 They are healthy and accessible!<\/p>\n<p>\u201cIt\u2019s a good day to have a good one!\u201d<\/p>\n<p>-Alena Purpero<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a vegetarian for only a year now you\u2019d think that being asked about my diet choice has yet to get repetitive. However, I am now used to being asked about why and how I\u2019m a vegetarian, (sometimes more than once by the same people).&nbsp;<a class=\"read-more\" href=\"https:\/\/blogs.uww.edu\/warhawkfitness\/2015\/01\/22\/a-vegetarians-guide-to-protein\/\">&hellip;<\/a><\/p>\n","protected":false},"author":2522,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[43726,26420,1,43770,43776,43777],"tags":[55704,3229,2155,43740,278,799,73298,52179,77803,77802,2051,43742,46346,43741,55659,55623,55570,3228,43730],"class_list":["post-701","post","type-post","status-publish","format-standard","hentry","category-group-fitness","category-nutrition","category-uncategorized","category-uww-campus","category-warhawk-fitness-2","category-williams-center-weight-roomuniversity-fitness-center","tag-alena-purpero","tag-diet","tag-fitness","tag-group-fitness-2","tag-health","tag-plants","tag-protein","tag-quinoa","tag-soybeans","tag-tofu","tag-uw-whitewater","tag-uww-rec-sports","tag-vegetarian","tag-warhawk-fitness","tag-warhawk-fitness-aquatics","tag-warhawk-fitness-and-aquatics","tag-weight-room","tag-wellness","tag-williams-center"],"_links":{"self":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/users\/2522"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/comments?post=701"}],"version-history":[{"count":2,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/701\/revisions"}],"predecessor-version":[{"id":704,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/701\/revisions\/704"}],"wp:attachment":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/media?parent=701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/categories?post=701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/tags?post=701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}