A confident woman. She knows what she wants and gets it. She is aware of her flaws, but she doesn’t obsess over them and instead thinks that maybe (just maybe) they actually add to her unique beauty. She is passionate. She loves life. She is comfortable in her own skin and owns her sexuality, but uses it purely for good. She does not see other women as her enemy and competes only with herself to do her best at all times and to be her best at all times. She is forthright, honest, disarmingly herself and tries to be no one else. She is having fun and she is sexy and you just want to be around her to soak up some of those good vibes. She isn’t perfect, but she doesn’t care because she is hot. And so are you.

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Friday, August 5, 2011

50 Foods High in Protein

Animal vs Plant Proteins

Traditionally, animal proteins have always been considered more superior than plant proteins. This led to the unfortunate and persistent thinking that we must consume animal flesh, fish or eggs to prevent protein deficiency. But study has found this to be untrue. Vegetarians aren’t in any way more protein-starved than their meat-eating counterparts.

“it is impossible to design an amino acid–deficient diet based on the amounts of unprocessed starches and vegetables sufficient to meet the calorie needs of humans.”According to a paper published in 2002, John McDougall, MD, concluded that “it is impossible to design an amino acid–deficient diet based on the amounts of unprocessed starches and vegetables sufficient to meet the calorie needs of humans.”

Of course, the emphasis here are unprocessed foods and eating enough to meet your caloric needs. If you’re a vegetarian who eats predominantly highly refined foods and is half-starving most of the time, it’s possible to end up lacking not just in proteins but also other nutrients.

Some people may argue that animal sources of proteins give us essential amino acids that can’t be found in plants.

Background: Amino acids are the Lego bricks of proteins: when they are assembled in different combination, we get proteins. In the past, eight amino acids are deemed as essential because our body can’t produce them, and therefore, they must be obtained through one’s diet. Conversely, another group of amino acids are labeled as non-essential because we can always create them when needed. It’s popularly believed that plants do not contained all the essential amino acids, and hence are regarded as incomplete protein sources.

As illustrated by Dr. McDougall’s study, this, again, is not true. Furthermore, the distinction between essential and non-essential amino acids is also increasingly blurred as more discoveries are made about proteins . As it turns out, we now know that under certain circumstances we can also become deficient in the so-called non-essential amino acids in the same way we can become deficient in essential amino acids.

For instance, people with malabsorption syndromes, certain metabolic disease, or lacking in vitamin B6, may not produce enough non-essential amino acids such as cysteine to meet their bodily requirements.

Now that we’ve cleared the air about proteins, let’s look at some non-dairy, whole foods that are high in protein!

Egg on MeatProtein from Meats & Eggs

This table shouldn’t come as a surprise. Chicken, duck, turkey, beef, lamb and pork are all food rich in protein.

Chicken breast with skin, roasted1/2 breast (98g)29.20
Turkey breast with skin, roasted100g28.71
Beef, bottom round, 1/8" trim fat, braised3 oz ( 85g)27.85
Pork, sirloin , boneless, broiled3 oz (85g)25.94
Pork, spareribs, braised3 oz (85g)24.70
Beef, top sirloin, 1/8" trim fat, broiled3 oz (85g)22.92
Lamb, composite of retail cuts, 1/8" trim fat, cooked3 oz (85g)21.68
Duck with skin, roasted100g18.99
Chicken thigh with skin, roasted1 thigh (62g)15.54
Chicken drumstick with skin, roasted1 drumstick (52g)14.06
Egg, white + yolk, hard-boiled2 eggs (100g)12.58

SeafoodProtein from Seafood

Seafood is not just a rich source of protein, they also contain anti-inflammatory omega-3 fatty acids, including EPA and DHA. If you’re not allergic to sea creatures, don’t miss them out!

Atlantic herring1 fillet (143g)32.93
Alaskan salmon (canned)100g30.70
Skipjack tuna100g28.21
Alaskan king crab1 leg (134g)25.93
Blue mussel100g23.80
Sardine, canned in tomato sauce3 sardines (114g)23.78
Atlantic mackerel1 fillet (146g)20.99
Shrimp3 oz (85g)19.36
Anchovy, canned in oil1 can (2 oz)13.00
Flatfish (flounder & sole species)3 oz (85g)12.95

Vegetables and BeansProtein from Plants

Beans and tofu are plant foods that are high in protein. If you’re sensitive to beans, you may find fermented beans like tempeh and natto more tolerable, and they are also equally rich in protein.

Tofu, hard1/2 block (244g)30.94
Tempeh, cooked100g18.19
Natto, used as is100g17.72
Durian, raw2 fruits (1,204g)17.70
Pumpkin & squash kernels, roasted2 oz (56.70g)16.92
Black beans, boiled1 cup (172g)15.24
Chickpeas, boiled1 cup (164g)14.53
Mung beans, boiled1 cup (202g)14.18
Sprouted soybeans, stir-fried100g13.10
Green soybeans, boiled100g12.35
Baked beans, canned1 cup (254g)12.07
Roasted mixed nuts (include peanuts)1/2 cup (71g)11.90
Winged beans, boiled100g10.62
Sunflower seeds, roasted2 oz (56.70g)10.96
Lentils, boiled100g9.02
Quinoa, cooked1 cup (185g)8.14
Spirulina, dried2 tbsp (14g)8.05
Soymilk, unfortified1 cup (243g)7.95
Avocado (Florida), raw1 fruit (304g)6.78
Wild rice, cooked1 cup (164g)6.54
Brown rice (long-grain), cooked1 cup (195g)5.03
White rice (long-grain), cooked1 cup (158g)4.25
Almond butter1 tbsp ( 16g)3.35

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