Protein Ideas

[old] row_on · Post by **[old] row_on** » December 26th, 2004, 5:16 pm

hi all just a quick question on diet - im a female senoir school rower training 9 times a week, and over the past year i have become a vegetarian for moral reasons. I do not eat red meat or chicken, and dont eat much fish or seafood simply because i dont like the taste. I do however eat eggs and dairy. Now I am constantly making a consious effort to eat protein, but it is not always easy! especially when you live in a full house and often eat on the run. I do eat lots of healthy foods though - cereals, fruit, veges and staples. Any suggestions out there from fellow vegetarian rowers who may have similar problems or tips to include enough protein and iron in the diet? Thanks ~sam~

[old] SimonB · Post by **[old] SimonB** » December 26th, 2004, 7:17 pm

Hi Sam Good for you. Eggs are a great source of protien along with nuts (almond, hazelnut, etc...). Eat plenty of pulses (red kidney beans, lentils, chick peas) for a variety of amino acids. Keep you greens coming in (spinich, cale, Broccoli, brussel sprouts ). Lentils I beleive are another good source of iron. Unless you are anemic, your'e getting enough. For energy, the nuts are highest, but becareful not to increase your fat intake too much. I eats lots of wholegrain bread and that seems to satisfy my energy needs now. When I first started seriously using my indoor rower, I found I was hungry all the time. Now, I just make sure to eat enough before and after rowing. I find home made apricot cookies (rolled oats + apricots + sunflower oil + cinnimon + bake = Yum! ) do the trick. Especially on the longer rows (half marathon) + low sodium V8 which has lots of potassium for electrolyte recovery. Good luck BTW IMHO vegetarian don't eat fish or seafood.

[old] Dodsy1974 · Post by **[old] Dodsy1974** » December 28th, 2004, 3:34 pm

Hey Sam, One word 'Quinoa'! Bit like Cous Cous, and a veggie complete protein! Dodsy

[old] DavidA · Post by **[old] DavidA** » December 28th, 2004, 5:08 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (SimonB @ Dec 26 2004, 07:17 PM)</td></tr><tr><td class='quote'> Keep you greens coming in (spinich, cale, Broccoli, brussel sprouts ). Lentils I beleive are another good source of iron. Unless you are anemic, your'e getting enough.  </td></tr></table> As a female she could well not be getting enough iron. She needs to make sure she eats enough foods high in iron, like those you suggest, or takes iron supplements, or both.

[old] SimonB · Post by **[old] SimonB** » December 28th, 2004, 7:07 pm

Agree. My wife was bordeline animic (even before she became a vegi 13 years ago) She now takes natural iron supplements (like kelp based tablets) and her iron is normal now. She always blames it on menstration!

[old] John Rupp · Post by **[old] John Rupp** » December 28th, 2004, 8:22 pm

Purslane, one of my favorite wild veggies, is delicious and very high in iron. It originally grew wild in my garden and now I cultivate it profusely. <a href='http://sd1new.net/GardenPages/purslane.htm' target='_blank'>http://sd1new.net/GardenPages/purslane. ... <a href='http://www.territorial-seed.com/ter/sto ... ct_ID=1890' target='_blank'>http://www.territorial-seed.com/ter/sto ... As long as you're getting enough calories from a veggie diet, I wouldn't worry about getting enough protein. For example, if your intake is 2000 calories a day with only 10% of the calories being protein, that is still 50 grams of protein a day, far more than is needed for good health. Lentils have 30% of their calories from protein. Oats have 15%. It's almost impossible to have too little protein, as long as you're getting enough calories from a veggie diet.

[old] TomR/the elder · Post by **[old] TomR/the elder** » December 28th, 2004, 9:24 pm

Milk and cheese have plenty of protein. Avoid soft cheeses to limit the fat. Soy foods, like tofu and tempeh, have decent protein. My wife, a vegetarian, is under the impression they're fit for human consumption. Try them w/ rice and vegetables. Dried fruit, like raisins, have some iron. Also, you can cook in cast iron pots and pans and pick up some iron in your food that way. Fish, lobster and other sea creatures are as alive as steers, sheep, pigs, and chickens. If you're a vegetarian for moral reasons, you probably want to cross seafood off your list of eligible foods. Tom

[old] PaulS · Post by **[old] PaulS** » December 28th, 2004, 9:35 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (TomR/the elder @ Dec 28 2004, 05:24 PM)</td></tr><tr><td class='quote'> If you're a vegetarian for moral reasons, you probably want to cross seafood off your list of eligible foods. Tom  </td></tr></table> Maybe she's not THAT moral...

[old] SimonB · Post by **[old] SimonB** » December 28th, 2004, 9:39 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Dec 28 2004, 07:22 PM)</td></tr><tr><td class='quote'> Purslane, one of my favorite wild veggies, is delicious and very high in iron.  </td></tr></table> Thats a nice looking flower John. Is it tasty ?

[old] John Rupp · Post by **[old] John Rupp** » December 28th, 2004, 11:03 pm

Simon, Very tasty. Actually I eat the purslane long before it flowers. Purslane can be eaten raw in salads, or cooked with rice. I often just toss it in the blender with water and drink this before rowing. Tom, One of the many problems with animal foods like milk and cheese, besides their high fat content, is the protein drives calcium from the body. Osteoporosis is very high in populations on an animal protein diet, in proportion to their intake, but virtually non existent in populations that do not eat animal protein. Also it is unnecessary. Raisins are fine of themselves. Unfortunately processed raisins are high in aluminum. Fish, in particular tuna, is very high in mercury, a major cause of autism. I spoke with a woman a few days ago who's son was autistic. She found he had high levels of mercury from vaccinations, refused to give him any more, changed his diet, and has put him through chelation over the last 18 months. This has reduced the mercury in his system to 1/100th the level that it was. He is doing well now, and is no longer autistic.

[old] row_on · Post by **[old] row_on** » December 29th, 2004, 12:26 am

hi everyone - thanks for all your posts, their have been some really useful tips! and although you are right that it is also immoral to eat seafood, its much easier not to look at things from the sea in the same way as chickens kept in cages! thanks the same sam

[old] TomR/the elder · Post by **[old] TomR/the elder** » December 29th, 2004, 12:50 am

John-- High levels of mercury from vaccinations? What did they vaccinate him w/? Tuna. Tom

[old] John Rupp · Post by **[old] John Rupp** » December 29th, 2004, 1:46 am

Tom, I'm not interested to discuss vaccinations per se, as people are free to make up their own minds as they wish. However, to answer your question I just did a quick search of Google and found these links regarding the mercury that is added to vaccinations. Enjoy. mercury poisoning vaccine lawsuit <a href='http://www.mercola.com/2001/apr/7/vaccine_mercury.htm' target='_blank'>http://www.mercola.com/2001/apr/7/vacci ... r> 2000 report from cdc <a href='http://www.healing-arts.org/children/cdc.htm' target='_blank'>http://www.healing-arts.org/children/cd ... >safeminds reponse to presidential debate <a href='http://news.corporate.findlaw.com/prnew ... 91338.html' target='_blank'>http://news.corporate.findlaw.com/prnew ... accination index <a href='http://www.vaclib.org/indexdoc.htm' target='_blank'>http://www.vaclib.org/indexdoc.htm</a>

[old] John Rupp · Post by **[old] John Rupp** » December 29th, 2004, 7:55 pm

Here's an excellent overview by Amy S. Holmes: <a href='http://www.healing-arts.org/children/holmes.htm' target='_blank'>http://www.healing-arts.org/children/ho ... > "many case reports of clinical improvement among autistic children upon removal of at least a small part of their whole-body load of mercury, seems to indicate that many cases of autism today are, in fact, cases of mercury poisoning." Here's a page with many links regarding mercury, chelation, and autism: <a href='http://www.isn.net/~jypsy/mercvacc.htm' target='_blank'>http://www.isn.net/~jypsy/mercvacc.htm</a>

[old] makesureyoudoitright · Post by **[old] makesureyoudoitright** » December 30th, 2004, 9:22 am

Tinned tuna is extremely low in mercury, and you can eat as much of it per day as you like without any harmful effects.

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