Next Nugget!
Let's Talk Legumes!
First, what falls into this category?
Beans! Kidney beans, pinto beans, lentils, green peas, split peas, peanuts, soybeans
(If you just read "peanuts" and your heart sank, I feel your pain. Our all-natural, chunky, no additives peanut butter was one of the hardest things to eliminate when we dove full-on into the Paleo World).
Now beans are not your worst enemy- they're less offensive to your system and have more redeeming qualities than sugar by a long shot.
However, as a vegetarian in my previous life, as you can imagine, everyone always asked, "Where do you get your protein? Beans? Tofu?"
Yes, beans do have some protein, but it's MUCH more of a concentrated carbohydrate source.
Check out the macronutrients in 3 1/2 ounces of lentils.
Almost twice as many carbs as protein.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,477 kJ (353 kcal) |
| Carbohydrates | 60 g |
| Sugars | 2 g |
| Dietary fiber | 31 g |
| Fat | 1 g |
| Protein | 26 g |
| Thiamine (Vit. B1) | 0.87 mg (67%) |
| Folate (Vit. B9) | 479 μg (120%) |
| Iron | 7.5 mg (60%) |
| Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database |
|
In addition, legumes contain lectins (just as grains do) that can damage the intestines and cause leaky gut syndrome. (Just as nasty as it sounds).
See the articles linked below on legumes & lectins.
*A caveat here! When GRAINS AND LEGUMES ARE SPROUTED FIRST, the lectin issue disappears. Sprouting and then cooking the grains/beans gets rid of the potential digestive issues. Rich and I don't eat bread anymore, but we do buy Ezekiel products for our kids to eat on occasion. They're sprouted and slightly more nutritious than any other grainy bread, but STILL- any vegetable or fruit will give you more vitamins and minerals and phytochemicals and less of an insulin spike.
Do beans have nutritional value? Yes.
Are they your best bang for your buck? No.
Personally, I'd rather get my carbs from nutrient-dense fruits and veggies, and get my protein from a more complete source (turkey, chicken, bison, eggs, etc.) than rely on beans.
Today's Reading Material:
A MUST READ!
Sleep is More Important Than Food
EHiss was on the receiving end of a bit of road rage Thursday morning.
75-year-old angry man road rage, mind you.
Erik was in the street near the sidewalk ready to start his burpees.
The man drove by IN THE OTHER LANE, slammed on his breaks, and unleashed.
On a more positive note-
BETTY GOT HER FIRST REAL FULL RANGE OF MOTION HANDSTAND PUSH UP!
YAHOO TO THAT!
Two thumbs to the side.
One undecided.
Two thumbs up.
Sergeant Hulka.
MIA.
Husband Rich and Big Mike.
Dope.
(as the cool kids would say)
UPCHUCK GOT A MUSCLE UP!
(well, actually TWO!)
From Trainer Tim:
Chuck got his first muscle-up tonight! This was his goal post which he hoped to accomplish by the end of summer, but tonight he decided to advance the timeline a bit. He worked with the band for a few minutes, then moved over to the high rings to give it a go. He missed the first couple he tried but showed some great perseverance and kept coming back for more. Finally nailed one and it was PERFECT. Actually got two for the record. Both are on video, although I was a little zoomed in on the first (I am not a master of the camera quite yet). Awesome sight to see!
CONGRATS, CHUCK!
(Video to come! I accidentally left the video camera on the stereo at the gym!)
Here's a cool video of a dead hang muscle up from a SF CF member (you may have seen him on the CF Journal)
Took advantage of the beautiful weather on Thursday and incorporated some 400m runs into the mix.
(okay, okay... I apologize. All week long the forecast looked quite different than the 30 & 40 degree temps and gray skies...)
BUT, YOU ALL PERSEVERED! I think Uncle Bill was the only one who complained.
:)
From Whole 9 Life:
Breakfast Quiche
She said it! Definitely a story you have to see to believe. Wow.
SUNDAY MORNING GROUP RUN!
9:00 A.M.
Queeny Park
Meet at the Dog Museum
Marketti says this will be epic. :)
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