TOP 10 High Protein Plant-Based Foods For Your Main Meals was discussed by Mario V. Hashiba for Medium/Lifestyle, 25 October 2019.  As folks ALWAYS voice their concerns about where and how I get enough protein as a vegan, here it is!  Protein intake is definitely overrated but the overall quality of the protein source plays a much more important role than protein quantity alone. Micronutrients matter much more than macronutrients. 

Vegan athletes ... looking mighty healthy and fit!
  • I’m vegan, but not a nutritionist or a health professional by any means. This list is based on my own experience and personal research over the years.
  • The ranking is based solely on protein content p/ 100g (reference basis).
  • The nutritional content of this article was derived from Cronometer. Percent Daily Values (%DV) are based on a standard 2,000 calories diet for adults and children starting at age 4.
  • Mostly whole-grain foods were considered, with a few exceptions. Other plant-based products such as vegan protein powder, Ezekiel bread, and others did not make the list.
  • Only plant-based food which can be classified as main courses were considered. For instance, nuts and certain seeds were not included as I would classify them as toppings or complements instead.

From Mario Hashiba, the top 10 High Protein Plant-Based Foods …

    1. Seitan (75g of protein p/ 100g)
    2. Tempeh (19.9g of protein p/ 100g)
    3. Oat Bran (17.3g of protein p/ 100g)
    4. Tofu (13.3g of protein p/ 100g)
    5. Buckwheat (13.3g of protein p/ 100g)
    6. Oats (13.2g of protein p/ 100g)
    7. Edamame (12.4g of protein p/ 100g)
    8. Lentils (9g of protein p/ 100g)
    9. Garbanzo Beans (8.9g protein p/ 100g)
    10. Other Beans (8.2g — 9g of protein p/ 100g)
    11. Green Peas  (honorable mention)
    12. Quinoa  (honorable mention)

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What are the health benefits of saffron? was reported by Natalie Olsen, R.D., L. D. for 14 November 2019.  Saffron is a spice with a strong fragrance and distinctive color. The spice is also rich in antioxidants, which may have many health benefits.

Early evidence suggests that saffron may boost mood, increase libido, and fight oxidative stress. Saffron is generally safe for most people to consume, and it is very simple to add it to the diet.


Read more:  Saffron?

Are You Drinking Too Much Sparkling Water? is an interview by Katie Couric with Dr. Mark Hyman (author of the new cookbook, Food: What the Heck Should I Cook?) for Medium/Wake-Up Call, 20 November 2019. 

Bottom line:  Flat, filtered H2O is always going to be the best, because it’s what our bodies are designed to use. With that being said, if you struggle to drink enough water every day and plain seltzer helps you up your intake, that could be helpful. Overall, I say focus on real water as much as possible and enjoy plain seltzer as a bonus beverage here and there to replace the more harmful offenders like soda and fruit juice, or swap it into your routine to reduce your alcohol consumption.

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The Power of Art Therapy for Diabetes was published by Mike Hoskins for, 17 October 2019.  Amzie Reeves in North Minneapolis believes in the power of art as mental health therapy, and in particular as a channel to help people better cope with diabetes.  I couldn’t agree more and would love to start up Diabetes Art Day again!

“Blue Circle” was a painting she describes as a small collage created in 2014, when she was overwhelmed and distressed, and was searching for connection.

Diabetes test strip art, created by Amzie Reeves of Blue Circle Art Therapy

“Bowl of Dreams” is a photo she took of dried cheese in a bowl (from macaroni and cheese), though she thought it ended up looking like test strips! She says it represents a T1D metaphor: finding beauty in the disgusting/discarded items in life and taking the time to stop and appreciate that, because you just might have to look a little harder to find beauty in those things.

And one piece in particular stands out, created at age 23, four years after her diagnosis. This was long before the Patient Protection and Affordable Care Act (ACA), when people with diabetes could still be rejected for coverage, and/or kicked off their parents’ insurance at age 18 unless they were full-time students. Amzie says she received a letter from her insurance company rejecting coverage. She covered that rejection letter with used test strips so that only the words “pre-existing condition” remained visible, illustrating how she was feeling at the time in trying to make sense of the complicated payer lingo that just sounded like legalese.

Read more:  The Power of Art Therapy for Diabetes

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