TIP TUESDAY: Better Protein & Calcium Sources

When you think of calcium sources, does only diary come to mind? When you think of protein, does only animal-based proteins come to mind? There are many options out there beyond cheese and cheeseburgers. I get asked these questions when I work with a client’s food diary. This all boils down to expanding your palate, getting creative and literally thinking out of the packaged food box. Did you know that quinoa is considered to be a complete protein source? Or that kale is rich in calcium with powerful antioxidant properties? These are just a couple of examples of foods that are highly nutritious but overlooked. When I make these suggestions, clients usually are unsure on how to cook with them. The most common remark is that kale is too bitter. If this sounds like you, I challenge you to explore.

Protein Rich Quinoa (Photo from www.organicsurvivalistsite.com)

Listed below are some examples of protein and calcium sources:

Protein Sources:
Quinoa
Amaranth
Sunflower Seeds
Soybeans
Brussels Sprouts
Kale
Tempeh
Nori
Spirulina

Calcium Sources:
Kale
Collard Greens
Almonds
Hazelnuts
Quinoa
Watercress
Sardines
Brazil Nuts
Tofu

For expanded definitions and nutritional properties, as well as helpful recipes, check out Yum Universe. Yum Universe was founded by master whole food, plant-based recipe developer, Heather Crosby. The website also includes other resources, such as fitness videos and lifestyle tips. Looking for cooking classes on how to cook with these “new” ingredients? Check out classes with Amanda Skrip, a natural foods educator, chef, health coach and wellness expert. I will be partnering with Amanda later this spring for an event at Whole Foods themed “Eat Like a Yogi”!

Reference: Pitchford, P., Healing With Whole Foods. Berkeley, CA: North Atlantic Books, 2002, page 143, page 223.

Ready to get fit? Learn more about SKo-Fit or call Suzanne Ko for an appointment at (773) 415-3881. Follow Suzanne Ko on twitter and friend her on facebook.

Written by SKo-Fit

Suzanne Ko is the founder of SKo-Fit, a fitness consulting company offering personal training, a variety of fitness classes and lifestyle coaching.

Suzanne is a contributor to TIP TUESDAY on theBrideScoop where she writes about anything and everything health and fitness and to make you look and feel good from the inside out!

Ready to get fit? Call Suzanne to schedule a personal appointment at (773) 415-3881.

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Comments

Gourmet Rambler says:

March 13, 2012 at 12:16pm

LOVE quinoa, kale, Brussels sprouts, hazelnuts, sunflower seeds, watercress, all seaweed, almonds and collards. Eat those all the time! And I experiment with those constantly. Will have to try some of the others. Though tempeh is really not appetizing looking, if I were to speak honestly.

- tBS Editor says:
  
  March 13, 2012 at 12:49pm
  
  Me too! I tried tempeh and it leaves a weird after taste in my mouth. I tried heating it up to change it and it was even worse.
  
  Readers ~ Any suggestions for how to prepare a tasty meal with tempeh?
  
  Cheers!
  Editor-in-Chief
  theBrideScoop
  
  - Gourmet Rambler says:
    
    March 13, 2012 at 2:43pm
    
    I tend to shy away from meat substitutes like tempeh and seitan mainly due to weird texture. But I LOVE all the other sources Suzanne describes. Roasted kale chips and toasted nori are my favorite snacks. And I eat quinoa like it is going out of style. I get 4 lb bags of organic quinoa from Costco ($6!!!) and make it into all manner of salads and sides. YUM! I also use whole buckwheat a lot, which is high in protein. My Eastern European childhood is full of buckwheat memories.
    
    Great tips, Suzanne!