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Posts Tagged ‘nutrition’

Protein! Power from Non-Meat Sources

Friday, June 7th, 2013

Many folks wonder how vegetarians and vegans get enough protein in their diet, but there are plenty of plant-based sources of protein to choose from.
When you’re indulging in a variety of veggies from day to day, you’re most likely eating more protein than you realize.

Here’s a handy list of meat-free protein sources to keep you strong and healthy!

*All items are measured using 1 cup unless specified.

Vegetables

Veggies:

Vegetables are an overlooked source of protein!  Vegetables contain a decent amount of protein when consumed in larger quantities.

Legumes

Legumes:

Along with grains, legumes might be the most well known vegetarian source of protein. These little guys pack a huge punch of protein per cup! Click here to see our selection of legumes on our website.

  • Soybeans –  28 g
  • Tofu –  22 g
  • Tempeh – 30 g
  • Lentils – 18 g
  • Refried Beans – 15.5 g
  • Garbanzo Beans – 14.5 g
  • Pinto/Kidney/Black beans – 13-15 g
  • Peanuts (1 oz) – 6.5 g

Nuts

Nuts:

Nuts are a great source of protein and they’re easy to add to your favorite dishes! We love adding nuts to stir fries and salads. Click here to see our selection of nuts on our website.
*Protein per ounce

  • Almonds – 4 g
  • Cashews – 4.4 g
  • Walnuts – 5 g
  • Pistachios – 5.8 g
  • Sesame Seeds – 6.5 g
  • Nut Butters (2 tbsp) –  8 g

Grains

Grains:

Protein-heavy grains include ancient grains, sprouted grains, and multi-grains, amaranth, bulgur, brown rice, wheat germ, and oat bran. Click here to see our selection of grains on our website.

  • Quinoa – 9 g
  • Seitan, flavor wheat gluten – 52 g
  • Oatmeal – 6 g
  • Sprouted grain breads – 7-10 g

 

Non-dairy milks are also great sources of protein for our vegan friends and anyone who prefers non-dairy milk. Soy milk, almond milk, and milks made from nuts and grains all pack around 7-9 grams of protein per cup. Just make sure your soy milk is GMO-free!

 


5 Tips for Staying Healthy at Work

Monday, February 27th, 2012

Healthy Office Fruit

Most people spend the majority of their waking hours at work, leaving little time for exercising and focusing on overall well-being. With so much going on, it can be difficult to work healthy habits into our daily work routines.

Here are some easy ways that you can take advantage of your own health at work and get on your way to a happier, healthier, and more productive workday!

1. Take frequent breaks.
Sitting at a computer all day can seriously strain your eyes, wrists, and back. Your body needs a break, so do yourself a favor and take a quick break every hour. Breaks will also give you some time to clear your mind and come back to your tasks with better focus.

2. Keep healthy snacks at your desk.
If your only snack options come from a vending machine, chances are good that you’re not going to find too many healthy, natural snacks. Keep healthy snacks like fresh fruit or nuts at your desk, and you’ll be snacking healthily all day long. If you prepackage snacks in small bags, you can avoid overeating. Also, keep a reusable water bottle at your desk so you get plenty of water!

3. Bring your own lunch.
This requires just a little bit of planning ahead, but bringing your lunch can really pay off in the long run, saving you tons of money and extra calories. Stock up on Tupperware for easy-to-make salads, or pack up your leftovers into a lunch-sized portion the night before. Canned soups also make excellent low-calorie lunches.

4. Keep your work station clean.
Your phone, mouse, and keyboard can contain thousands of germs, so wipe down your work station frequently to avoid getting sick.

5. Get up and move!
If you spend the majority of your day sitting, try to create opportunities to move around whenever possible. You can take a quick walk during your lunch break, or conduct a meeting outside if the weather is nice. Find an office walking buddy, and you’ll both be more likely to keep it up.

Boston Organics Cargo BikeNote: These tips might not apply to you if your job is to deliver fresh produce to happy people in Boston on a bike!

What do you do to keep yourself healthy at work? Send us your tips at  service@bostonorganics.com, and we’ll share them with our community!