Melanie Albert
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Melanie Albert Experiment with Plant Protein

Experiment with Plant Protein

Melanie Albertby Melanie A. Albert, Nutrition & wellness expert, author and speaker, Founder & CEO Experience Nutrition

 

From new book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating & living,” by Melanie Albert and featuring former NFL players.

 

No Meat for 30 Years.I stopped eating red meat 30 years ago because my body could not digest it. I was a runner and felt like the meat made me sluggish. Then 18 years ago when my Mom was diagnosed with breast cancer, I learned about antibiotics in poultry and stopped eating chicken and turkey, which I loved at the time. My family was worried for years that I was not eating enough protein, but while I was studying at the Institute for Integrative Nutrition in New York City, I learned so much about good plant protein, and now I’m honestly not worried about eating enough protein. Today, I love educating people about good sources of plant protein, including beans, whole grains and even some vegetables. Enjoy the two protein-rich recipes: EXPERIENCE NUTRITION Hummus and Hemp Seed Energy Snack.

Why Protein is Essential

  • It is a macro-nutrition, which we must eat every day, with very meal
  • Builds and repairs tissues
  • Makes enzymes, hormones and other body chemicals

How Much Protein Do We Need?

  • About 25% of our daily diet should come from protein
  • Eat protein at every meal
  • Average serving size of protein should fit in the palm of your hand

Why Protein is Important for Athletes

  • Stimulates metabolism
  • Improves muscle mass and recovery
  • Reduces body fat

Tips for Post Workout Meals for Athletes

  • Eat soon after intense exercise
  • Eat approximately 50% protein with good carbs, and minimal fat

Where Do We Get Protein?There are many good sources of protein, which are comparable to the level of protein in meat and can be added to your diet. Good plant protein includes: Beans and legumes, nuts and seeds, sea vegetables and whole grains.

EXPERIENCE NUTRITION Super Simple Organic Hummus

This is the same recipe we made for the Super Bowl XLIV Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.

Blend all ingredients in s high speed blender or food processor, until smooth

  • 2 cups cooked or canned chickpeas (garbanzo beans)
  • 1/3 cup chickpea water
  • 3 tablespoons tahini (sesame seed paste or sesame seeds)
  • 3 cloves garlic
  • 2 TBS fresh lemon juice
  • ¼ tsp black pepper
  • 1/8 tsp cumin
  • 1/8 tsp coriander (seeds from cilantro)

After the hummus has been blended, taste and add any more of the ingredients to your taste.

Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans. Once you know how to make this basic hummus, try making it with black beans or navy beans.

EXPERIENCE NUTRITION Hemp Seed Energy Snack

Hemp seeds are a complete protein containing all 8 essential amino acids. They are also rich in omega-3s and omega-6s. Try this simple, quick snack for an energy boost, full of protein and omega-3 rich nuts.

Benefits of hemp seeds are:

  • Boost immune system
  • Natural anti-inflammatory
  • Speed recovery of soft tissue damage by physical activity
  • Facilitate fat loss
  • Easy to digest

 

Organic Ingredients

  • 1 cup fresh or soaked dried organic Medjool dates
  • 1/2 cup almonds
  • ½ cup hemp seeds
  • 1/8 cup chia seeds
  • 3 TBS cocao powder

 

Simple Steps

  1. Take seeds out of dates
  2. Place dates, hemp seeds, almonds and chia seeds in a high speed blender
  3. Mix on high for about a minute until the mixture becomes soft and warm
  4. Roll the mixture into small balls
  5. Roll the balls into hemp seeds
  6. Roll a few of the balls into cocao powder and hand mix it into the balls
  7. Enjoy!

 

Make your Hummus or Energy Snacks and share your photos on our Facebook page: www.facebook.com/9ways90days

To purchase the book “Enjoy Food & Life”, to learn about upcoming events, cooking nutrition classes, and recipes, visit our 9 Ways 90 Days website, Facebook and blog at: www.9ways90days.com

Melanie Albert has been active in the integrative health and nutrition fields for over a decade. She is the Founder & CEO of Experience Nutrition Group, LLC which offers nutrition and healthy cooking speaking engagements to former NFL players, organizations and kids. Melanie is a 2007 graduate of the Institute for Integrative Nutrition in New York City, and has been a consultant to Andrew Weil, MD, for 9 years. She loves writing and teaching people how to prepare simple healthy meals that taste great. She is currently studying at a Plant-based Professional Cooking School to learn more about healthy cooking is faculty at Southwest Institute of Healing Arts (SWIHA) teaching Conscious Eating and Whole Foods Cooking courses.

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