Where Do You Get Your Protein?

Image from Food Network (http://foodnetwork.sndimg.com/content/dam/images/food/fullset/2007/12/7/1/IE0213_Red_Beans_and_Rice.jpg)

Did you know meat is not the only way to get your protein? Did you also know that eggs and dairy are not the only way to get your fill of protein either? While meat, eggs, and dairy are all complete proteins, there are other ways to fulfill our complete protein intake as well.

If anyone reading this is a Vegan, I'm sure they will all agree that the most commonly asked question they get about their diet is, "where do you get your protein?" When I was solely Vegan, I was asked this question daily, so I thought it would be fit to explain how other foods when combined can make a complete protein just like meat, eggs, or dairy.

In a protein there are 20 different amino acidsthat can make a protein, 9 of which the body is unable to make itself. These 9 amino acids are also called essential amino acids. In order for food to be consider a complete protein, it must contain all of the 9 essential amino acids. Reason being, since our bodies can make up the other amino acids needed to make it a complete protein, the essential amino acids need to be present in what we eat so that the proteins can be completed. If one of the 9 essential amino acids are missing, our bodies cannot make it, so the protein chain will be incomplete.

Some foods other than meat, eggs, and dairy are considered complete proteins on their own. The foods that are complete proteins on their own are:
Quinoa
Buckwheat
Soy
Hemp Seeds
Chia Seeds

There are other foods that when combined together, our bodies are able to make a complete protein from their amino acids. These combinations are:
Beans and Whole Grains - Ex Beans & Brown Rice
Nuts/Seeds and Whole Grains - Ex Almond Butter & Whole Grain Toast
Beans and Seeds - Ex Hummus

Ezekiel Bread, which I have been a fan of forever, is also a complete protein! They make it easy for us! :)

Since I have talked about combined proteins to form a complete protein, let me also talk about the myth that is associated with it. It was believed that in order for these combinations to work and form a complete protein, you needed to eat them together during the same meal. This is no longer the belief, as it is now believed that if you eat any of the above combinations within 24 hours (give or take) from each other, your body will still form the complete protein from the combination. So if you have whole grain toast for breakfast, and black bean soup for dinner, you will still be getting the essential amino acids that your body needs.

Web MD suggests the following protein intakes:

• Babies need about 10 grams a day.
• School-age kids need 19-34 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)

So keep in mind when you or your family are getting bored of chicken, or eggs, there are other food sources that will help you achieve your protein intake daily.

:)

Cancer Sucks!!! Project Sam

Hey gorgeous humans! I need your help in a project that I am starting, but let me give you the backbone to the story before I ask for your help...

The other night, Saturday to be exact, I was fortunate enough to meet one of the most beautiful souls I have ever met. Her name is Samantha, she is a 15 year old young lady battling cancer. She was diagnosised with a type of Leukemia more than two years ago. She has fought to stay alive, but more so she has fought to be positive on a daily basis. She spent her whole freshmen year of high school in the hospital, and yet still smiles and laughs. She is honestly one of the most beautiful people I have ever met.

While she was telling me her story, I felt such a strong connection to her. I know a lot of you will think I sound crazy, but it felt like I was supposed to meet her, it was fate. I don't use the word often, maybe ever, but that night sparked a drive in me to help make a difference in children's lives. This is where you're help is needed.

I have been putting a project together, Project Sam, that will help other children in Sam's shoes smile and feel carefree if only just for a day. The first assignment in this project is Halloween! So many children are stuck inside a hospital on Halloween, unable to dress up, trick or treat, or enjoy the festivities. Halloween has always been a favorite holiday of mine, and when Sam was telling me that she missed Halloween because she was in the hospital, my heart broke for so many reasons. 

I have learned that our time here is not infinite, but it is also not completely finite. We never know when our time to leave earth is going to be, we never know when an obstacle like cancer might get in the way of us living our lives how we would like. I know there are a lot of people reading this who have battle cancer, both young and old. You are some of the strongest people I know. Not because you were sick and I feel pity for you, but because you are brave. You were faced with the chance that life might not go on too much longer when most people never even think about dying, and yet you perservered. These children, innocent, loving, and full of fear they should never be facing at such a young age, deserve to live and enjoy life as much as they can given their state of health. 

So here is what I am asking you to donate, both new or used: costumes, accessories, candy baskets, candy, and decorations. Why? Halloween is right around the corner, and everyone deserves to have the chance to enjoy it. With everything that is donated, I will go to local hospitals to donate any of the goods received, and bring Halloween and trick or treating to the children. 

The fourth quarter of the year is a season of giving and thanks. Let's start early this year, and start with Halloween instead of waiting for Thanksgiving.

All goods can be sent to:

Christina Fichera

1400 22nd Street

Sacramento, CA. 95816

Please help me spread the word by sharing this, or simply asking friends and family to donate as well. Think of how many lives will be happier this Halloween because of YOU.

THANK YOU IN ADVANCE!!!

Peace & Love,

Christina :)

Pumpkin Pie Protein Waffles!

Today is a happy a day! Fall is upon us soon! All things pumpkin are coming our way! If you know me, you know I am a sucker for ALL things pumpkin. Plus, Fall is my birthday season, so it's kind of a win-win for me!

It's a crazy week for A Fat Kid At Heart; a lot of big things are happening! I am so excited to share them with you when the time is right, but for now I will keep you anticipating!

In honor of Fall starting soon, I thought I would share with you my pumpkin pie protein waffles! So easy, so delicious (as usual), and healthy! Also, for those of you that love pumpkin creations as much as I do, I scored organic cans of pumpkin purée that are BPA Free too at Costco last year! (I'm hoping they'll have them again!)

Here's What You'll Need:

1/3 cup egg whites or two eggs

1/4 cup pumpkin purée

1 scoop protein powder (I use Sunwarrior Classic Vanilla!) 

1/2 TBLSP almond milk

1-2 tsp pumpkin spice or cinnamon if you don't have pumpkin spice

Almond butter

Pure maple syrup

A waffle maker (duh! :)

Nonstick spray

Method:

1. Plug in the waffle maker to heat it up.

2. Mix together eggs, pumpkin, protein powder, milk and pumpkin spice.

3. Pour it into the waffle maker, but make sure you don't pour too much or it will overflow! 

4. Cook for about 6-7 minutes, or until golden brown and firm.

5. Top with a little almond butter and maple syrup.

So good! Enjoy!

Power Packed Oatmeal!

Power packed oatmeal bowl is what's for breakfast! 

What You'll Need:

1/3 cup oatmeal

2/3 cup almond milk (or milk of choice)

1/3 cup raspberries

1/3 cup blueberries

1/2 tablespoon chia seeds

1 tablespoon unsweetened coconut shreds

1 1/2 teaspoons pure maple syrup (optional)

Method:

1. Cook your oatmeal in the almond milk until you reach your desired consistency.

2. If using maple syrup, stir the syrup into your oatmeal and pour into a bowl.

3. Add toppings, stir, and enjoy!

So simple, so filling, so delicious! Packed with fiber, protein, and healthy fats that will keep you fuller longer.

Oh, and kids will love it too!