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RAHMAAN1 Posts: 48
7/21/09 9:58 P

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Thanks to everyone for all the great information.

I went vegetarian over a year ago after reading about the animals and our food on another website. I went cold turkey and never regretted it, especially after reading The World Peace Diet (you can get it online for free).

My problem was making the change in a healthy manner. I loaded up on cheese (I'm Dutch), eggs, and 'healthy breads', which put on the pounds and skyrocketed my cholesterol and trigl. Extremely high blood pressure was another consequence that I was unaware of until I suffered an internal hemorrage in one eye. The eye doctor sent me to the cardiologist, and he just wanted to drug me up... a diuretic (ok), something so 'my head wouldn't hurt so much', (ok, until I discovered it was another name for prozac -not ok for me), and something for the insomnia (not ok).

I started to watch my diet and took homeopathy instead. The cholesterol and trig. went down and so did my weight.

I think it's important to research and 'know' what is healthy and balanced -for me. I found another free ebook by Rudy Hadisentosa 'How to successfully become a vegetarian...' (even if you have tried and failed before) with permission to share freely. It has helped me a lot, getting everything balanced.

I've learned the importance of keeping track of everything that goes into my mouth, at least in the beginning. The Food Tracker has really opened my eyes. It took me a while to learn how to use it (that's why I dropped out of SP last year) but now I canīt (don't want to) live without it. I find it amazing that I can enter a food and know it's nutritional values, just like that; and I can enter any food that's not in the database and have it calculated for me. It's also great to be able to see what other members have entered, like panela and other mexican and latin american foods, and from other parts of the world.


The Fitness tracker has also helped me a lot. I entered my own programs. The best part was learning that by mowing the lawn, raking it all up... and then giving a massage later... I'd burned over 700 calories!

I lost 4 pounds this week just by paying attention to what I ate, and not even depriving myself, and doing 30 min. of walking in my living room.

I know that for now it will take some time and effort to get my meal plans organized but I'm sure it will be worth it.

Don't give up...

Johanna


INTHEAEROPLANE1's Photo INTHEAEROPLANE1 Posts: 41
7/21/09 12:11 P

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I try to do it by eating a lot of beans (especially black beans and chickpeas), but when I'm feeling lazy I usually go for the Morningstar patties.

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DENISEMUNSTER Posts: 2
7/17/09 7:35 P

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I love drinking Spiru-Tein protein shakes with vanilla soy milk.

HULABEX Posts: 1
7/17/09 5:35 A

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Great tip! I am always under on my protein, as well. When I try to make up for it with things like nuts, however, I rack up the fat and calories along with it. This seems like a better solution :)

BOKUMOMMA's Photo BOKUMOMMA Posts: 26
7/7/09 12:56 A

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Great thread. I almost never make my 60 g of protein, and I truly wonder if that is a problem or not :/

But - I have found that the 0 percent fat greek yogurt really packs a punch. In one 6 oz container, there is no fat (duh!) 120 calories and 16 or 17 grams of protein. It is also quite creamy and delicious. When I start out my day with one of those, it really helps me rack up the protein points emoticon

I'm a mom and a grad student trying to lose 30 pounds before I turn 30.

Back on Spark: 8/8/11
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SAMCBROOM's Photo SAMCBROOM Posts: 14
7/6/09 8:42 P

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I always keep a jar of planters dry roasted peanuts at my desk! Nuts are a great source of protein and are good fats!!!! I live off peanuts, potatoes and beans. MMMM ;)

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ZOOMUSIQUE's Photo ZOOMUSIQUE SparkPoints: (0)
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7/6/09 8:33 P

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i'm reposting this from the other protein thread, hope it helps you!

"beans bean beans! they are fat free, high in fiber AND protein, and can be added to pretty much anything!

i get most of my protein from beans, natural/organic peanut butter (2 tbsps at the most!), tofu/seitan or fake meat products, lentils and high-protein veggies. if you are not vegan, scrambled egg whites, yogurt, and reduced-fat cheeses also work great for protein! it definitely takes some pre-planning during the week, but you can do it!"

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MUDIWA's Photo MUDIWA Posts: 2,592
7/6/09 7:36 P

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Great topic. I went vegetarian 3 months ago and find I usually do not get the recommended amounts of protein unless I work at it. Thanks for the info. Kroger has carbmaster yogurt that has 80 calories and 12 grams of protein. I great snack to grab on the go.

04/02/2009 CW 210.5
06/30/2009 Short term Goal 190.00 Done 06/27/09
08/23/2009 Next Goal 180.00 Done 08/20/09
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IAMKAT1 Posts: 4
7/6/09 12:12 P

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meat and dairy have certainly formed the basis for most meals these days, and it all starts in childhood, thats for sure. "whats for dinner, mom?" "well, we're having chicken with macaroni and cheese. oh yeah, and some green beans." *sigh*

my favorite sources of protein:
SPIRULINA!!! This stuff is great. $20/lb online, and i add it to pea and bean soups, my yogurt, fruit smoothies, guacamole... Anyhow here's the selling point: beef is about 22% complete protein, Spirulina is somewhere around 80% complete

Beans, nuts, seeds, legumes: Peanut butter + Apple or celery is yummy and bean soups are delicious!

Beans + Grains (Quinoa has the highest protein in the grain family... its actually a seed, tastes like cous cous) = Complete protein.

Tofu tofu tofu! Edamame recipes, tempeh, tofu wraps.

MISSAH78 Posts: 26
7/6/09 10:30 A

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My favorite study to show people is this one www.nutritiondata.com/topics/fullnes
s-
factor


It shows that grains (whole wheat grains), pasta, porridge, potatoes, had amoung the highest rating for keeping people full. Granted Jellybeans is on the list and I sure hope you don't go out and eat a pound of them to get full!

But I do like the comparison of white bread and pasta to wheat (grainy) breads and pasta which proves my next point. It's fiber that fills you up! Fiber is also responsible for ridding our bodies of toxins. One of my favorite cookbooks (and info book combined) is from www.projectcancer.org
It's got a ton of info on living a plant based diet and how it effects your cancer risk and survival!

TLCHEEK's Photo TLCHEEK Posts: 154
7/5/09 6:55 P

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Wow, sounds like you're getting a lot of great advice. I just thought I would add that I eat a lot of cottage cheese to meet the SP protein recommendations. I'm not a vegan, just vegetarian so not sure if dairy works in your program. But I'm a very avid exerciser - usually a minimum of 6 days a week for about 2 hours a day - so it is important to me have the protein to help rebuild my muscles from the wear and tear.

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AFIOLA Posts: 1
7/5/09 4:16 P

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I'm a vegetarian, but I don't rely on all natural products to get my daily nutrition. I eat plenty of beans and legumes, but if I need protein on the run, I drink Premier Protein Shakes. They're the only drink I've tried that actually tastes decent and it contains 30 grams of protein. It's only 160 calories and you can find them in any Costco in the health food section. Hope this helps!


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MUSICMOTOD Posts: 2
7/5/09 3:36 P

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Great recommendation Artnanarky! Those are EXCELLENT books! Everyone should read and reread them! I just recently found The China Study and I am considering buying one for all of my family members!!!!

Edited by: MUSICMOTOD at: 7/5/2009 (15:37)
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UHURAUHURA's Photo UHURAUHURA Posts: 200
7/5/09 2:17 P

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In a vegetarian diet, protein can be found in all kind of legumes (beans, soya etc) and in all kinds of nuts or seeds (almonds, sesame etc).

I just eat one or two servings of the above per day.

But, what about soya when over 50? Have you read the newest researches on this topic? Is it a suspect for cancer?

Uhura

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GIANT-STEPS SparkPoints: (65,477)
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7/5/09 2:13 P

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There certainly is a protein cult.

I read all over the place wild claims about protein saying things like high animal protein allowed us to develop large brains (than why do strict vegans develop just as large brains?). That we are meant to be at the top of the food chain (than why is our physiology so much more like an herbivore than a carnivore?). That atheletes much eat a lot more protein. etc.

Most people just go along with the cult of protein since "everyone says" protein is good and sugar and starch are evil.

Some vegetarian health and cook books even buy into this carefully crafting vegetarian diets with similar amounts of protein to meat heavy diets.

No good studies have shown that body builders build more muscle when they eat more protein yet they line up to buy tubs of expensive tasteless protein power. Protein deficiency is unheard of in 1st world countries but look at how long threads on the subject grow on how to eat more protein.

Nearly all plant food has protein in it. If you eat a varied diet of whoel grains, vegetables, fruit, and nuts you will have no problem getting the protein your body needs.

Just eat healthy and you'll be fine.

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7/5/09 1:38 P

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I agree with ARTNANRKY - protein IS overrated. Of course protein is needed, but I don't think we MUST consume the so called "recommended" amount. There is a great deal of protein in green leafy vegetables and whole grains. I also use Spiru-Tein in my smoothies and/or shakes. Every once in a while I will have a soy burger with my meal.

KiKi

1. I will be resolute in harnessing the power within to remain focused on my healthy living goals.

2. I will be a renegade against procrastination and stress.


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METALGYPSY's Photo METALGYPSY Posts: 234
7/5/09 12:15 P

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Some of my high protein snacks and foods are hemp bread and bagels, hemp or brown rice protein powder, scrambled tofu, almonds, soy lattes, and black bean burritos.

ARTNANRKY's Photo ARTNANRKY SparkPoints: (0)
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7/5/09 11:37 A

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Protein is seriously overated.
Try this book: THe China Study - Campbell
then maybe this book: Eat to Live - Furhman
this one lists good sources if you still want to worry about it: The Vegetarian Female - Grant
realize that romaine lettuce and broccoli have a lot of protein: more so than steak on a per calorie basis.
don't worry about protein.

"I am protected by Divine Love. I am always safe and secure. I am willing to grow up and take responsibility for my life. I forgive others and now create my own life the way I want it. I am safe."
Affirmation for 'Overweight' from Heal Your Body by Louise L. Hay


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CD5472175 Posts: 17
7/5/09 9:19 A

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I agree with TOASTERLISA...

eat a wide variety of whole foods... vegetables, grains, beans, legumes, fruits, etc and you'll be fine without needed to count or keep track of how much protein you intake.

The average person consumes WAY too much protein which can be very hard on your kidneys. Too much protein in your system also can leech calcium from your body, contributing to osteoperosis. So the line about drinking milk for strong bones is simply marketing.

Lots of vegetarians may cut out meat but they tend to overload on dairy and cheese... Sure, dairy is a source of calcium, but it also comes with added protein (and fat) that if consumed too heavily will actually negate the consumption of calcium. There was a study done in Japan on the excretion of calcium in the urine as related to protein consumption, and they found that excretion levels of calcium was significantly higher when the protein was animal based rather than plant based. (http://www.ncbi.nlm.nih.gov/pubmed/949718
7) A little far off since you were asking about protein, and not calcium, but they are linked. :)

I've been vegan for 16 years, and have no problem with protein consumption at all... and i rarely eat tofu!
I love tempeh, and occasionally seitan, but I get most of my protein from beans, nuts, whole grains, and veggies. I never really think about it much. Every body is different though, and has different needs...


SAMIBLAH's Photo SAMIBLAH Posts: 4
7/4/09 8:38 P

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I add Spiru-Tien soy protien powder to my soymilk in the morning. You can add it to anything; milk, juice etc. It's high in not only protien but in a large number of vitamins & minerals as well. Plus, it tastes awesome, lol. Vanilla is the best flavor but there are a ton of different ones =] Hope this helps!

CINA90's Photo CINA90 Posts: 159
7/4/09 8:09 P

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Protein helps you stabilize blood sugar.

When you eat nothing but carbs, glucose goes directly into your blood and to your cells. Any excess glucose gets stored as fat and when the cells need more glucose you get hungry.

That being said, carbs are our body's main energy souce and we should not restrict them too much. If you do, it will either lead to binging on carby foods or your body will burn muscle for energy.

That's where protein comes in. Protein slows down glucose's journey to cells and "creates traffic on the blood sugar freeway." So you feel satisfied longer.

You protein needs can be calculated by multiplying your weight in kg by 0.8.

Source: Skinny Chicks Don't Eat Salads
A very interesting and informative book, but you tell the author isn't a fan of vegetarian diets, small warning.


"When you get married, does the religious figure or justice of the peace ask, 'Do you swear to give this person a try?'...It takes more than a try...to quit addictions; it takes commitment. A commitment is a promise that you stick with, no matter what."
-Dr. Fuhrman, author of Eat to Live
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7/3/09 12:52 P

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Some people think that fat is what makes us satesfied and when we cut too much fat our meals are no longer satesfying. Other people say that it is protein that makes food stick to your ribs.

Dr. McDougall says that in fact it is carbs that satesfy us. I never really understood his point because I certainly was ready to push the plate away after downing a huge baked potato slathered with butter, sour cream, and cheese while a plain baked potato never seemed to hit the spot by itself.

Then when enjoying of of my "bad" high fat meals of cheese chili rellenos I noticed that after I downed all that cheesy fried food that I really wasn't satesfied; I quit eating because all that rich food made me nauseaus. I used to eat until I didn't feel well which is different from eating until you are satesfied.

On the other hand when I eat a meal of whole grains, healthy vegetables and some fruit for dessert I don't eat myself sick, I eat until I *AM* satesfied.

Now I think carbs are the key, just make it healthy ones and avoid the fat that often accompanies them.

Eating healthy foods most days that I'm in my calorie range I easily am in the low end of my protein range (61-214) without trying.

If you do think you need more protein than a serving of legumes will add a lot of protein without the fat and cholesterol in meat, eggs, or dairy.

I will agree that someone used to a rich diet will find a healthy low-fat meal spare at first. Over time you will learn to like healthy foods and you won't need rich foods to feel like you've eaten.

Edited by: GIANT-STEPS at: 7/3/2009 (12:53)
JHADZHIA's Photo JHADZHIA Posts: 17,016
7/3/09 9:01 A

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I add a whey protein supplement to my fruit shakes, it has 35g protein. Having more protein does mean you don't feel hungry all the time, for sure. I also will have small amounts of cheese, one cup of cottage cheese (non-fat)which has a lot of protein 30g and I like it with salads, melons, peaches, etc. I also use soy milk instead of a dairy milk. I have no trouble meeting protein requirements, its the carbs and fat I have trouble with.

When one door closes, I simply look for another to kick down! Starting over isn't a crime, its Life!
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LASCAWOBAZ Posts: 11
7/3/09 8:11 A

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Thanks! I have been a vegetarian for a while now and I never really paid much attention to making sure that I was getting enough protein. I eat my share of veggies and beans, on occasion I throw in soy in various forms. With all that talk about it these days,I started to wonder if in fact I was doing myself a dis-service. In the same way, I don't want to live my life counting calories, I don't want to live my life measuring my daily protein consumption.

What is you thought on the need to take supplements?

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KASHMIRDREAMER's Photo KASHMIRDREAMER Posts: 110
4/20/09 4:08 P

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I keep raw almonds in my cupboard. I love mixing raw almonds with buttercrunch. Not the best for losing weight but they are a great quick way to get protein. Target has the best prices for huge jars of them. If I'm starving at work, almonds are so much better than those brownies that pop up in the kitchen.

I also love quinoa and beans. If you just throw them into a soup or salad, you have instant protein! I find it best to just add some to whatever you already like.

I also eat fish, cheese, and some dairy, though cheese isn't the best way to add protein. It can be really high in fat and calories.

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TOASTERLISA's Photo TOASTERLISA Posts: 280
4/20/09 3:57 P

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All veggies have protein (see that great list below) and unless you are an elite athlete, you get plenty of protein from your vegetables.

Track star Carl Lewis was eating an all-vegan diet when he won all those gold medals.

Eating too much protein is hard on your system (liver, kidneys?), so don't base your entire meal plan around protein.

Work to eat a great balance of healthy, nutritious foods, which includes all veggies. Vitamins, minerals and antioxidents are super-important.

Just my 2 cents,
-- Lisa

"Do or do not. There is no try." -- Yoda


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DBARTON2000 Posts: 31
4/20/09 3:25 P

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Yep. I think in order to feel full you need adequate amounts of protein and fiber. I drink protein shakes, eat lots of tofu, quinoa and beans.

Sometimes that's not enough and like you I am always hungry now. I managed to gain 7 pounds since I became a vegetarian a year ago. Like all lifestyle changes I feel my first year was a learning process so this year I feel a little more prepared on what I'm doing and doing wrong and plan on correcting my mistakes. At least I'm not like my boss's 15 year old who thought that if she became a vegetarian she could eat Cheeto's all day. Hee hee.

ELCIAS's Photo ELCIAS Posts: 289
4/18/09 1:45 P

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Ok, I decided to eat at least 60g of protein from now on! I used to not care too much but I realize how important it is now

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LEAF_EATER's Photo LEAF_EATER Posts: 877
4/18/09 1:26 P

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Thank you GIANT-STEPS. I completely agree with you.

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4/18/09 11:52 A

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I make this point at work all the time whenever someone asks, "but where do you get your protein."

500 kcal of hamburger meat has 29g of protein
500 kcal of kidney beans has 32g of protein
500 kcal of peas has 33g of protein
500 kcal of edamame has 35g of protein

Most people eat too much protein and would be better off if they cut back. Even foods with half the protein of these examples like squash, potatoes, and brown rice easily supply all the protein we need.

LEAF_EATER's Photo LEAF_EATER Posts: 877
4/18/09 8:48 A

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As CELTICMELODY said, there is protein in vegetables, more than people think. The mistake people make is comparing the same portion size of veggies to other foods, rather than comparing calorie-to-calorie.

For example, let's look at iceberg lettuce, considered to be one of the more nutritionally void vegetables. Ten cups of iceberg lettuce has 100 calories and 9 grams of protein. Each gram of protein has 4 calories in it, which means that 36 calories of the lettuce is protein, or 36%.
Source: www.nal.usda.gov/fnic/foodcomp/searc
h/


Because vegetables have fewer calories, one can (and should) eat more of them, which allows you to get more protein (as well lots of fiber, vitamins, minerals, and phytochemicals). And incidentally, eating lots of fiber will help you feel full too.
emoticon

Legumes and raw nuts help as well.

Edited by: LEAF_EATER at: 4/18/2009 (08:50)
ELCIAS's Photo ELCIAS Posts: 289
4/17/09 11:22 P

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i just restocked on protein shake, its ultra energy. Has only 140 calories and 20 g of proteins i believe

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HEKEEPSME01's Photo HEKEEPSME01 Posts: 545
4/17/09 5:12 P

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I do protein shakes. They help me a lot.

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CELTICMELODY's Photo CELTICMELODY Posts: 1,829
4/17/09 4:19 P

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Simply Vegan points out that there is even grams of protein (albeit a SMALL # of grams of protein) in veggies.

I eat nuts, quinoa (complete protein and the ONLY grain that has it) soybeans incl soymilk, tofu etc.
Don't forget beans.

They ALL add up.

Definition of insanity: doing the same thing over and over expecting different results


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LORIPDX1's Photo LORIPDX1 Posts: 608
4/17/09 4:03 P

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I eat yogurt with fruit mixed in. I eat oatmeal w/flax every morning. I love edamame (soybeans) right out of the pod (I eat 'em like popcorn). Oh! And popcorn has protein, no? Broccoli and cauliflower has protein. I also eat tofu and tempeh.

You can check out my Spark page and see what I eat in a typical day for some ideas. My dietician established my protein needs based upon my very vigorous exercise schedule. I never have a problem coming up with enough protein!

Now, I am not a vegan and I still eat fish on occasion, but I'm looking to eliminate the fish some time in the future.

Good luck!

~~Lori

It's not the strongest of the species that survive, nor the most intelligent, but the ones most responsive to change.

- Charles Darwin
KHAIKHESU7's Photo KHAIKHESU7 SparkPoints: (0)
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4/17/09 3:13 P

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According to nutritionist the more protien you eat the fuller you feel. Am I correct? If so how does that factor in. I eat fish once in a while and eggs for breakfast. But I find I am begginning to feel Hungry all the time. Please give advice.

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