Hell hath no fury on the mental health of a midlife woman than a seemingly simple health recommendation that's hijacked by big wellness. If you've been navigating the joys and challenges of midlife, you've likely noticed the stark warnings: According to the noise online, you're probably not getting enough protein, and you're somehow failing at nutrition. It's bleak out here, friends!
But hold on. Let's zoom out for a moment. Have we really come this far just to resign ourselves to liquid and bar-shaped meals of chalk-y protein check boxes? I say nay!
With my clients, protein shakes and bars are meant to S-U-P-P-L-E-M-E-M-N-T one's food-rich diet. They are there as an extra and also a great alternative in a pinch - not necessarily for a full meal.
So what's a simple way we can get more protein each day without gnawing on a chicken leg between meals - which I'll never do? This plant-based health coach has a tip you may not have heard of before: It's all about becoming a plant-match maker! 🤝
Protein Power:
Most plant proteins are considered “incomplete” – meaning they are missing at least one of the nine essential amino acids that our bodies can't produce on their own. These essential amino acids are the building blocks of protein, crucial for everything from muscle repair and growth to hormone production and immune function. (This is why everyone is so obsessed about protein for mid-lifers - it is powerful, but we also want to take a realistic approach.)
But, here's the empowering part: eating multiple plant proteins throughout the day can create the effect of "complete" proteins. It's like a puzzle:
One plant protein might be low in one essential amino acid but rich in another, while a different plant protein has the opposite profile. By combining them, you're essentially completing the puzzle and doing your best to ensure your body gets all the essential building blocks it needs.
If you follow a vegan or vegetarian lifestyle, paying attention to your protein intake to include a variety of plant-based foods is key to a balanced diet. But even if you occasionally enjoy meat, incorporating more strategically combined plant proteins into your diet is a fantastic way to boost your nutrient intake and diversify your meals.
Winning Combinations:
So, what does this look like in real life? Here are a few simple and delicious examples of plant-based protein combinations that create a more complete amino acid profile:
Beans and Grains: Think classic combinations like rice and beans, lentil soup with whole-wheat bread, or hummus with whole-grain pita. The amino acids that are often lower in legumes are typically higher in grains, and vice versa.
Seeds and Legumes: Tahini (sesame seed paste) on chickpeas (in hummus), or sunflower seeds sprinkled on a bean salad.
Nuts and Grains: Peanut butter on whole-wheat toast, or almonds mixed into your morning oatmeal.
Grains and Vegetables (Certain Combinations): While less potent on their own, combining grains with protein-rich vegetables like broccoli or spinach contributes to your overall amino acid intake throughout the day.
The beauty of this approach is that it encourages you to enjoy a wide variety of delicious and wholesome foods in your diet. Remember - being healthy for life is not about meticulously tracking every single amino acid at every meal. This kind of tracking is for very specific training goals. Instead, focus on incorporating a diverse range of plant or animal-based protein sources throughout your day, and your body will naturally do the work of putting those building blocks together.
Do me a favor and hit reply to this email to let me know if you enjoyed this protein-rich content and want to see more like it?
And if you're feeling empowered to become a plant-match maker and ready to create a personalized plan that ensures you're getting the protein you need through delicious, whole foods, I'd love to help.
You can book a free, no-obligation Clarity Call with me here to discuss your specific goals for nutrition and well being. We'll talk about building your plan to get started, simply.
Or, if you're eager to take immediate action, you can grab my Next Steps Health Action Plan which asks you to assess your current needs and in return, you'll receive a video breakdown of the next reasonable steps in your plan from me within 2 days!
Choose the option that feels right for you, and I look forward to connecting!
Living Well With You, Not At You,
Coach JZ
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