Meatless Protein Options

If you are new to plant-based, vegetarian, or vegan eating, you may be wondering what your options are when it comes to meatless substitutes. When I first cut meat out of my diet, I had no idea what tofu was. This article will break down meatless protein options and what dishes go best with each option. 

 

Garbanzo Beans (Chickpeas)

There are a variety of ways to prepare Chickpeas. If you’ve ever had hummus, you’ve had Chickpeas. Hummus is nothing more than the legume, spices, and oil. Chickpeas can also be made into Falafel (see next) or simply roasted and tossed into a salad.

Serving size: 1 ounce

Calories: 46

Carbs: 8 grams

Protein: 3 grams

Fiber: 2 grams 

Other nutrients: folate, iron, phosphorus, copper, & manganese. 

 

Falafel

Falafel is made up of garbanzo beans, tahini, spices, and pita. It is common in Mediterranean dishes. Falafel can be baked or fried. Stick to baked if you are looking for a healthier option. 

Serving size: 100 grams 

Calories: 333

Carbs: 32 grams 

Protein: 13 grams

Fiber: 4.9 grams 

Other nutrients: Vitamin B6, copper, manganese, folate, magnesium, iron, zinc, and more. 

 

Tofu

Tofu may be the most intimidating of all the meatless protein options. However, it may be the most versatile. Before you knock it, try it in a variety of ways. Tofu is most common in Asian dishes. It is processed in almost the same way that cheese is. It is made of soy milk and known as bean curd. 

Serving size: 115 grams 

Calories: 88

Carbs: 2.2 grams 

Protein: 9 grams

Fiber: 1 gram

Other nutrients: manganese, calcium, selenium, phosphorus, magnesium, iron, & zinc. 

 

Lentils 

This legume is an excellent source of Fiber, meaning they are easy to digest. They are known to benefit gut health and reduce blood sugar. 

Serving size: 198 grams 

Calories: 230 

Carbs: 2.5 grams 

Protein: 17.9 grams

Fiber: 15.6 grams

Other nutrients: folate (vitamin B9), manganese, copper, and thiamine (vitamin B1).

 

Tempeh 

Tempeh is a traditional Javanese soy product made from fermented soybeans. It is known for its nutty flavor and versatility, much like tofu. 

Serving size: 84 grams 

Calories: 162

Protein: 15 grams

Carbs: 16 grams 

Other nutrients: iron, calcium, manganese, magnesium, and more. 

 

Edamame

This is nothing more than an immature soybean still in the pod. The pods are typically steamed or boiled and served as an appetizer at most Japanese restaurants. You will likely find Edamame in the freezer section of the grocery store.

Serving size: 155 grams 

Calories: 189

Carbs: 15 grams 

Protein: 17 grams

Fiber: 8 grams

Other nutrients: Vitamin C, calcium, iron, magnesium, Vitamin B-6, and more. 

 

Hemp Seed

Because hemp seeds are high in magnesium, they are a recommended food item to those who struggle with heart issues. Hempseeds are also high in antioxidants, vitamins, and minerals. They are an excellent substitute for overnight oats, blended into smoothies, or enjoyed alone.

Serving size: 20 grams 

Calories: 111 

Carbs: 1.7 grams

Protein: 6.3 grams 

Fiber: 1 gram

Other nutrients: calcium, iron, magnesium, phosphorus, potassium, zinc, and more. 

Why the keto diet didn’t work for you

When it comes to food, there are so many things to consider when choosing what will fuel your body bring you the most nutritional value. You are what you eat. What you consume is a reflection of your outer being. Over fifty percent of the population is unsatisfied with their weight. If you would like to learn more about how to lose weight with minimal effort, check out this article on the Bellaire ER Blog to learn more: https://bellaireer.com/losing-weight-with-minimal-effort/ 

 

Over the past few years, the Ketogenic Diet has become an all the craze. People can have so much success with this diet because they consume little to no carbs, high amounts of fat, and high protein. However, this diet only works for certain people. You may have tried this diet yourself and had no success because you caved into your carbohydrate craving. Just because you did not stick to Keto does not make you a failure. Not everybody is made only to consume high amounts of fat. This is the case for me. I tried the Keto diet and felt like I had little to no energy. I felt guilty for giving up by eating brown rice, but I noticed an immediate increase in my overall health after incorporating it back into my diet. 

 

Everybody is different. There is no “one size fits all” diet. If cutting carbs out of your diet was unsuccessful for you, you may want to try the opposite and decrease your fat intake instead. The key here is to keep your protein intake the same. The recommended daily intake of protein is one gram per body pound. Someone who weighs 150 pounds should intake at least 75 grams of protein per day. Suppose you implement exercise in your health routine (weight training, running, pilates, CrossFit, etc.). In that case, you may want to consume 5-20 grams more (depending on weight, gender, and activity level) if you are seeking to increase your muscle growth. 

 

Research shows that if long-term high fat diets are detrimental to your health. Starchy fruits and vegetables that Keto dieters tend to stay away from are the foods that aid in weight loss. Vegetables such as beets, potatoes, and yams help keep the body satiated, meaning you will stay fuller for more extended periods. Apples, oranges, bananas, mangos, and pineapples are on the list of fruits to avoid because they are high in carbs and sugar. However, these fruits contain high amounts of nutrients that your body needs and should not be wholly avoided unless taking a vitamin supplement.

 

If cutting carbs out of your diet left you feeling drained of your energy, you may want to consider dropping or reducing the fat and increasing your carb intake. Now, this is not permission to eat as many pieces of pizza as you can as long as you get less cheese. If you follow this way of eating, you want to fuel your body with whole grains. 

 

Examples of healthy, whole grains:

  • Whole Oats
  • Brown Rice 
  • Quinoa
  • Whole Grain Bread
  • Barley 
  • Buckwheat 

 

Establish These Concepts Before Starting A Podcast in 2021

Everything You Need to Know Before Starting a Podcast in 2021

 

Podcasts have become the best way for people who are always on the go to stay in the loop on trending topics and follow any other areas of interest they may have. It is estimated that over 55% of the United States population has reported listening to podcasts, while around 24% of the population (68 million people) listen to podcasts weekly. Whether you are an influencer, business owner, or someone with a passion you want to share with the world, starting a podcast is the move in 2021. Starting a podcast is quite an easy process, which is why there are over 700,000 active podcasts reported as of this year. If you are interested in creating one of your own, read the article on the 5 Ws you should ask yourself before starting a podcast in 2021. 

 

The 5 Ws:

 

WHY: To be successful with anything, you need to have a valid reason for starting in the first place. Not only will establishing your “why” for your podcast will help you create content with ease, but it will also motivate you to progress in the space and give you a clear understanding of who your audience is (next paragraph). Before you start uploading content, ask yourself why you are doing it. If your reason is for fame or fortune, you have already failed. 

 

WHO: Who are you making this for? I hate to break it to you, but you will probably not see your podcast on the top charts within the first couple of episodes. But I am also not saying that it is not possible. If you are someone without an established online presence, it will be harder for you to reach people with your podcast. The best way to promote your podcast is to post it on your Instagram, Snap Chat, Facebook, Twitter, LinkedIn, etc. Post the link to your podcast on all of your social media platforms. Your podcast may just start as your friends and family listening, but as you stay consistent with uploading, you will grow your audience to other parts of the world. I just started a podcast in December of 2020 and already have seven countries listening. Keep this information in mind as you upload content. You will not always be talking to your friends, family, or social media following. Find out what audience you want to reach before you even think about taking the next step. 

 

WHAT: Once you find out who your audience will be, it will be easier to find things to talk about. For example, if you are starting a health and fitness podcast, you would not want to talk about the best-haunted places to visit in the US… of course, you can talk about that if you want to. However, unless you are a well-known influencer, it will be harder to keep your audience interested unless they know what they can expect from you. What will you talk about to your audience? Start a list right now of topics you want to discuss in future episodes. It is never too early to start this list. I keep a running list of things that I want to cover in my notes app to never run out of ideas. 

 

WHEN: When are you going to upload your podcast? This question includes the date, time, and frequency of uploads. Plan a realistic upload schedule:

Monday: Create a rough draft or talking points 

Tuesday: Record 

Wednesday: Edit 

Thursday: Schedule upload on Buzzsprout, add captions and tags, and create soundbites (teasers for your podcast)

Friday: Upload 

This is an example of a schedule for someone like me who starts podcasting as a hobby. Each day, I would work a few hours on something for the podcast instead of recording, editing, and uploading all at once or last minute. Working at this little by little every day will help you stay consistent. 

 

WHERE: Where will you be recording your podcast at? This is an important question to ask yourself. Do you do your best work when you are alone in your room or when you are with your friends who bring out the more outgoing side of you? The best places to record will depend on what microphone you use. If you use a studio microphone, you will need the room to be one hundred percent silent. Studio microphones will pick up on cars passing by, dogs barking outside, and any movement that you make. These microphones are not the best for podcasting. Look for a dynamic microphone when investing in your podcast equipment. Dynamic microphones make it easy for you to record anywhere. My favorite place to record a podcast is in my car- no shame! 

 

Starting a podcast in 2021 is one of the best ways to have your voice heard by millions of people. The podcasting space has grown tremendously over the last year, but it is still a new space for new discovery. Don’t wait to start yours!