Tofu Scramble with a side of Plank

Tofu Scramble
Tofu Scramble

Starting your day off on the right foot means getting after your veggies! And packing in the plant protein is super easy when you’re doing a Tofu scramble.

Ingredients:

1 Pack of firm Tofu, drained
2-3 tablespoons of olive oil
2 cloves of garlic
1 cup of spinach
3-4 tablespoons of onions
1 red pepper, diced

Put 1 tbls of olive oil into a frying pan. Heat and add the garlic & onions. Sauté for 4-6 minutes on medium. Add the pepper. Take the tofu and crumble it into the pan. Sauté together until the tofu is browned. Once browned, add the spinach in slowly. Yummy (optional) spice additions for tofu scramble: tumeric, onion powder, nutritional yeast, dijon mustard, curry powder, and cumin.

You’re ready for a plant-based, protein-packed breakfast to fuel you for the day.

Your Strength Yoga Challenge: Plank Series

Come into downward dog, then shift your weight and lower your tailbone, coming into high plank.
Come back into downward dog, lift your right leg & come back into high plank, with your leg raised. Lower into chaturanga, with your leg raised. Come back into down dog.
Repeat with your left leg.

When you’re done this series, come back into high plank.
Roll onto your right ankle and take your left hand high into side plank.
Stretch your left hand over your head, extending all the way through the left side.
Then lower your hips, dipping down and bring your hand to your side.
Flow with this dipping up and down 10 times. Repeat on the other side!

Check out Sarah & me (@clawrencester) on Instagram for pictures of this fabulous meal & our Strong Planks! Post your goodness and use #plantfueledyoga.

Namaste

Biggest Myth around Plant-Based sources of Protein

Eat a Rainbow everyday!
Eat a Rainbow everyday!

Day 2 of the #plantfueledyoga Challenge!

As someone who’s been practically plant-exclusive in their diet for over two years, I’ve done quite a bit of research on getting enough protein, enough nutrients, the right combination of food to get the ‘right’ stuff my body was lacking from not eating meat. The truth? If you’re eating a well-balanced, whole food diet, limiting the salt, sugar and processed food, you’re getting enough nutrients!

The Myth: You need to combine certain foods with other foods to get a complete protein

The Reality: If you’re eating a well-balanced meal, incorporating leafy greens, amino acids, vitamin-dense food, your body will get enough protein.

Its easy for a plant-based diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Although there is somewhat less protein in a vegetarian diet than an omnivore’s diet, this is actually an advantage. Excess protein has been linked to kidney stones, osteoporosis, and possibly heart disease and some cancers. A diet focused on beans, whole grains, and vegetables contains adequate amounts of protein without the “overdose” most meat-eaters get.

The myth that we need to combine certain foods to get a “complete” protein started with a book whose intention was to inspire a plant-based diet. The premise of Diet For A Small Planet by Frances Moore Lappe (1971) was that we could feed a hungry world by feeding everyone a plant-based diet. She popularized the idea of “complementary proteins” with the good intention of making sure people delved into plant-based eating healthfully. Her recommendations were based on the fact that amino acids make up protein, and that the body can only produce some amino acids. The other (called “essential” amino acids) must come from food. Plant proteins have all of the essential amino acids, and of course, certain plants contain different amino acids in different concentrations. From this, the idea that we have to consume all of the various essential amino acids to get a “complete protein” was perpetuated. We’ve known for many, many years that this is not necessary, yet the myth persists, and this idea is (unfortunately) still taught in high level nutrition education. As long as we are eating a variety of foods throughout the day, our smart bodies know how to assimilate the amino acids we need.

 

Here’s a great article on protein and the plant-based diet, geared specifically toward athletes:

http://www.nomeatathlete.com/where-vegetarians-get-protein/

 

Eat a rainbow everyday and your body will shine on!

 

Your Strength Yoga Challenge: Boat Pose Series

Come to a seated position. Lean back about 45 degrees, bend and raise your knees off the ground. Raise and lower your torso into your knees in a half way crunch. Repeat 10 times.

Lay on your back and bring your legs to a 90 degree angle (legs up the wall) – if you’re having any back problems, put your hands under your lower back.

Lower your legs to 45 degrees, pause and breathe for 5 breathes. Lower down almost all the way to the floor and breathe for 5 breathes. Raise them up to 45 degrees, breathe 5 breathes.

Take your legs up the wall and repeat this series.

Top 5 Plant Based Sources of Protein

plantprotein

Day 1 of the #plantfueledyoga Challenge: Strength & Protein

“People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass.”

~ Pino Caruso

There are tons and tons of plant based sources in which to pack on the protein (and a bajillion of resources out there to help educate yourself). For Day 1 of the #plantbasedyoga challenge, we are delving into the Top 5 Plant Based Sources of Protein to incorporate into your diet.

  1. Lentils – 17g of protein per cup
  2. Hemp Seeds – 16g of protein in 3 tablespoons
  3. Beans – 12-15g of protein per cup
  4. Quinoa – 11g of protein per cup
  5. Broccoli, Brussel Sprouts, Mushrooms (cooked) – 4g of protein per cup

Why not try changing it up every once and awhile? Replace that meat with a plant-packed-punch of protein!

Your Strength Yoga Challenge: Warrior Series

Start off in mountain pose, dive over your feet for a half lift, then step your right foot back.

Come into a crescent lunge, then come up to a Warrior I. Hold for a few breathes, then flow into Warrior II.

From here, move into reverse warrior by bringing the rear hand down to the back leg, palm facing down. Turn the front palm to face upwards and extend the front arm up towards the sky, palm facing toward the back of the room, reaching your heart up toward the sky.

Raise your left hand for the full twist. Bring your hand down to meet the ground, bend your right hand, then take your back leg back down to the ground, into a runner’s lunge. Bring your right leg back to meet your left leg, coming into plank. Then, bend your elbows for chaturanga!

Repeat on the other side. Check me & Sarah out on Instagram for a clip of the series.

Feel the strength in this series, feel strong, feel grounded!

Namaste