Your Plant-Based FAQs - Part 1

You guys wrote us with questions and we answered!  In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs.  Excited to share with you and please reach out if you have any questions! 

• Quick stories of how we changed our diets
• How to lose weight
• How much protein do you need
• Sources of protein
• Is soy bad for you?
• What to eat on a bike ride
• How can it help autoimmune disorders
• Iron sources and how much iron you need
• how to absorb more iron
• overcoming social pressures of eating plant-based
• how eating plant-based helps your performance as an athlete

List of some of the foods we mentioned:

Protein Sources:

• -nuts & nut butters
• -blend soft or silken tofu into your smoothie
• hummus
• use soymilk instead of other milks
• All have 15g  of protein: w/iron, zinc, and folate 1 cup black beans, chickpeas, edamame, 3/4c lentils, ½c peanuts, 1/4c peanut butter, 1/2c tempeh, 1/3c tofu, 1/2c almonds, 6T pumpkin seeds (also high in leucine), 1/2c sunflower seeds, 2 slices sprouted whole grain bread like silver hills,
• All have 10 g protein: 2 cups brown rice, 1 1/4c quinoa, 1.5 g white pasta

Iron Sources:

• Fortified breakfast cereals and milks
• Tofu
• Seaweed
• Lentils, black beans, chickpeas
• Cashews have more than almonds, pecans, alnuts, tahini
• Dark chocolate
• Green vegetables: spinach, beet greens, kale, swiss chard,brussel sprouts, bok choy
• A cup of cooked lentils has as much iron as 5.5 chicken drumstick or a 9 ounce burger

• Becoming Vegan by Brenda Davis
• NutritionFacts.org and Dr. Michael Greger
• How Not to Die by Michael Greger
• Episode mentioned with Gut Health Dr. B

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