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How To Protein Combine For Vegetarians

    Home THE WELLNESS EMPORIUM How To Protein Combine For Vegetarians
    Lentils beans and healthy proteins for vegans and vegetarians

    How To Protein Combine For Vegetarians

    By Naturopath Chae | THE WELLNESS EMPORIUM | 0 comment | 7 February, 2017 | 0

    Many moons ago when I went vegetarian, I had it all wrong! I did not seek appropriate professional advice and I only had the basic understandings of proteins, carbohydrates and fats, in which I missed the key step of food combining with plant-based protein. Missing this important understanding led to many vitamin and mineral deficiencies and in turn worsened my condition and symptoms. So lets take a look at what it’s all about and the important information that should not be overlooked when eating a vegetarian or vegan diet. 

     

    What are Proteins?

    There are 20 amino acids that form the building blocks of proteins, all which play a variety of critical roles in the body. The sequence of these amino acids determines the structure and function of the proteins.

     

    Proteins Have an Array of Functions in the Body and Include:

     

    • Cellular Structure – e.g. collagen and keratin are structural proteins found in hair, skin, nails and bones
    • Repair and Maintenance
    • Hormones – e.g. creation of insulin
    • Energy and Fat Storage – when consumed in excess proteins are used to produce energy, if not required they are stored as fat
    • Enzymes – all enzymes are proteins, which speed up the rate of biochemical reactions
    • Antibodies – proteins create antibodies for our immune system
    • Transporters – carry specific ion or molecules from one organ to another
    • Movement – e.g. muscles are made up of protein called myosin and actin, which allow the muscles to relax and contract

     

    Amino Acids

    There are nine essential amino acids. These are essential as they cannot be synthesised by the body and therefore must be obtained through diet.

    1. Phenylalanine
    2. Valine
    3. Threonine
    4. Methionine
    5. Tryptophan
    6. Histidine
    7. Isoleucine
    8. Leucine
    9. Lysine

    Where as the remaining eleven are non-essential amino acids, in which the body can synthesise

    1. Alanine
    2. Arginine
    3. Asparagine
    4. Aspartate
    5. Cysteine
    6. Glutamic
    7. Glycine
    8. Glutamine
    9. Proline
    10. Serine
    11. Tyrosine

    There are also conditional amino acids. Conditional amino acids are non-essential amino acids, which become essential due to a specific condition, in which the body can no longer synthesise them.

     

    Vegetarians, Vegans & Protein

    A complete protein contains all of the nine essential amino acids in a balanced form required for the fundamental processes of the human body. Unfortunately, the majority of plant proteins are low in at least one of the nine essential amino acids, unlike their counter parts the animal proteins such as meat, poultry, fish and eggs, which contain ample amounts of all nine essential amino acids.

    Therefore, vegetarians and vegans are recommended to include a variety of plant based protein food sources in their diet (i.e. legumes and grains, or dairy and grains), which ‘complement’ each other (see chart below). By combining plant-based protein sources, a complete amino acid profile can be achieved to meet the protein requirements necessary for the body to function effectively.

    As the body maintains a pool of amino acids, which can be used to complement dietary protein, it is no longer necessary, as once thought, to combine plant proteins in one meal. As long as vegetarians and vegans eat a variety of plant protein sources over the course of the day, the body is able to store and utilize them as required.

     

    Complete protein combining for vegetarians and vegans chart

     

    How Much Protein a Day

    This is often changed and there are many variables that play a role in determining an individuals protein requirements such as age, weight, health, activity and so on.

    However, according to Nutrient Reference Values the average recommended daily intake is as below:

    Age Grams
    Infants 0-3 14
    Children 4-8 20
    Children 9-13 (Boys) 40
    Children 9-13 (Girls) 35
    Adolescence 14-18 (Boys) 65
    Adolescence 14-18 (Girls) 45
    Adults (Men) 64
    Adults (Females) 46
    Elderly (70+ Males) 81
    Elderly (70+ Females) 57

     

    Some of my Favourite High Vegetarian/ Vegan Protein Sources Include:

    • Eggs (not vegan)– 6g/ per egg
    • Lentils – 18g/ per cup
    • Chickpeas 15g/ per cup
    • Split peas 16g/ per cup
    • Amaranth 7g/ per cup
    • Buckwheat 6g/ per cup
    • Millet 8.4g/ per cup
    • Chia seeds 8.6g/ per ¼ cup
    • Sunflower seeds 8g/ per ¼ cup
    • Pumpkin seeds 7g/ per ¼ cup
    • Sesame seeds 7g/ per ¼ cup
    • Almonds 7g/ per ¼ cup
    • Yoghurt (not vegan) 4.5g/ per 100 grams

    Although soybeans are considered a complete vegetarian protein, I am not an advocate of soy due to the potential negative effects of phytoestrogens (soy is a primary source of phytoestrogens), also keeping in mind that a high percentage of soy is now genetically modified. Furthermore, the majority of studies done on soy are in Asian populations and unfortunately, there is limited evidence about the effects of soy in Western populations, which are also very conflicting. For this reason I personally avoid soy products until the evidence becomes clearer.  Small amounts of organic and non-GMO sources of soy may be suitable for some people, especially for women during menopause.

    In Health & Happiness

    Chae 

    Supporting references:

    National Health and Medical Research Council. Nutrient Reference Values. https://www.nrv.gov.au

    Better Health Channel. Protein. https://www.betterhealth.vic.gov.au/health/healthyliving/protein

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    complete proteins, protein combining, protein sources, vegan protein, vegetarian protein

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    When people talk about “detoxing,” it’s ofte When people talk about “detoxing,” it’s often tied to juice cleanses or expensive supplements. But your body already has a detox system — your liver. It works every day to filter out toxins and waste. The real question is: are you giving it the support it needs?

Your liver plays a key role in hormone balance, digestion, energy and overall wellbeing. But when it’s under stress from processed foods, alcohol, sugar or environmental toxins, its ability to do that job can slow down. Over time, that can affect your gut, skin, energy and more.

The good news? You can support your liver naturally — with real food.

Certain wholefoods contain compounds that help your liver function better. Leafy greens and bitter vegetables can support phase two detox pathways. Garlic, beetroot and turmeric help stimulate bile flow and reduce inflammation. Fibre supports your gut and helps eliminate waste. Even lemon in warm water can support digestion first thing in the morning.

It’s not about extremes — just small, daily choices that help lighten the load on your liver and support your long-term health.

A few simple tips:
✔ Eat more greens, especially rocket, spinach or kale
✔ Limit alcohol and processed foods
✔ Stay hydrated with filtered water
✔ Include healthy fats like avocado and olive oil
✔ Make room for rest, movement and gut support

Looking for tailored support on low tox living or gentle detox strategies?

📞 Contact or call us on (07) 5535 2474
💻 Or book online today with our Naturopaths.

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    Lots of mainstream beauty products contain chemica Lots of mainstream beauty products contain chemicals like parabens, phthalates, synthetic fragrance, and SLS (sodium lauryl sulfate). These are widely used because they:
* Preserve products (so they last longer on shelves)
* Make scents stick
* Help products foam or spread easily.

The problem? 🚫 These chemicals can act as Endocrine disruptors = mimic, block, or interfere with your hormones—the body’s messengers that regulate things like mood, energy, metabolism, fertility, and stress response.

* Parabens mimic estrogen, throwing off hormone balance.
* Phthalates can interfere with reproductive hormones and have been linked to fertility issues.
* Fragrance (a catch-all term that can hide hundreds of chemicals) often contains hormone-disrupting compounds.

Since your skin is highly absorbent, these chemicals don’t just sit on the surface. They enter your bloodstream, adding to your body’s “toxic load.” Over time, these can impact your:�- Hormones (PMS, fertility, thyroid)�- Skin (acne, eczema, irritation)�- Gut health�- Mood & energy

You don’t need to throw out your whole cabinet overnight—low-tox living is all about progress, not perfection.
✨ Start with your daily essentials (lotion, sunscreen, deodorant).
✨ Look for simple, clean ingredients.
✨ Each small swap lowers your toxic load and supports your hormones, skin, and overall wellbeing.

Small changes → big impact 💛
📞 Call us on (07) 5535 2474 or
🌿 Book your consultation today and start your low-tox journey.
    Ever flipped over your skincare or cleaning produc Ever flipped over your skincare or cleaning product and felt overwhelmed by the ingredients list?

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🔍 Parabens – Methylparaben, butylparaben etc. Often used as preservatives, but may affect hormone balance
🔍 Phthalates – Often hidden under “fragrance” or labelled as DEP, DBP, DMP
🔍 Formaldehyde-releasers – Like DMDM hydantoin and Quaternium-15. These are slow-release preservatives
🔍 Triclosan – Still found in some hand sanitisers and toothpaste
🔍 Oxybenzone (BP-3) – A sunscreen chemical linked to endocrine disruption
🔍 PFAS – “Forever chemicals” used for water resistance in cosmetics and cleaning sprays
🔍 SLS/SLES – Sodium lauryl sulfate, harsh surfactants that can irritate skin
🔍 Benzalkonium chloride – Used in disinfectants and some facial wipes
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🔍 Methylisothiazolinone – Preservative found in baby wipes and shampoos; linked to allergic reactions

Low tox living doesn’t mean throwing everything out at once. It means being more informed about what you’re bringing into your home and onto your skin.

If you’re not sure where to begin, our Naturopaths can guide you through the process and help with simple product swaps that make a real difference.

📞 Contact or call us on (07) 5535 2474
💻 Or book online today to speak with our team about your low tox goals.

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    Your gut microbiome is designed to thrive on plant Your gut microbiome is designed to thrive on plant diversity 🌿 

The good bacteria inside your gut feed on prebiotic fibers—found in many plant foods—which they ferment into short-chain fatty acids that lower inflammation, fuel your gut lining, and strengthen immunity.

If you can’t tolerate plant foods or prebiotic fibers, it’s often a sign of dysbiosis (imbalanced gut bacteria) or poor digestion—not something to ignore. Cutting foods out might bring temporary relief, but long-term it starves your beneficial microbes, weakens gut resilience, and disrupts balance.

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- Garlic, onions & leeks → feed good bacteria, also antimicrobial against “bad” bugs
- Flaxseeds & chia seeds → fiber + omega-3s for gut and hormone health
- Dandelion greens & leafy veg → diverse fibers that support microbial diversity
And many more… 

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🌿 Book your consultation today and start your low-tox journey
    You might not always think about your gut unless s You might not always think about your gut unless something’s gone wrong. But your gut is doing more than just digesting food — it’s a key part of your immune system, hormone balance, energy levels and even mood.

The gut is home to trillions of bacteria that make up your microbiome. These microbes help break down food, create nutrients, and protect your body from the inside out. But everyday exposure to environmental toxins can throw this balance off.

Things like pesticides, plastics, synthetic fragrances, and certain medications can damage your gut lining, reduce beneficial bacteria, and create inflammation. Over time, this can lead to symptoms like bloating, fatigue, brain fog, skin flare-ups and poor digestion.

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You don’t need to do it all at once. Begin with one or two swaps that feel manageable and build from there. If you’re feeling unsure where to start, we’re here to help.

📞 Contact or call us on (07) 5535 2474
💻 Or book online today to chat with our Naturopaths about low tox living and gut support.

#lowtoxlife #guthealth #lowtoxhome #guthealing #toxinsandguthealth #chemicalfreehome #guthealthaustralia #bloatingrelief #microbiomehealth #consciousliving #simplewellness #holistichealthaustralia #nontoxicliving #guthealthsupport #cleanlivingtips #naturalchoices #wellnesstips #filteryourwater
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Our beautiful Burleigh Heads clinic has a  room available for hire — the perfect home for practitioners who value calm, connection and community.

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* Electricity + wifi included
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    Pollutants from cars, trucks, and buses release ga Pollutants from cars, trucks, and buses release gases that inflame your lungs. Gas stoves add more indoor nitrogen oxides, while cigarette smoke brings in over 70 carcinogens, including benzene and cadmium. 🚬 

Constant exposure doesn’t just affect breathing — it wears down immunity and fuels chronic conditions.

That’s why low-tox living is more than just a lifestyle choice — it’s a protective step for your body. 🛡️
Here's what you can do - Simple shifts like:
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✔️ Add indoor plants
✔️ Filter your water
✔️ Swap plastic bottles for glass or stainless steel

Our holistic practitioners guide you through changes like these, alongside evidence-based care, to help you feel lighter and healthier.

📞 Call us on (07) 5535 2474 or
🌿 Book your consultation today and start your low-tox journey.
    You don’t need an entire shelf of specialty spra You don’t need an entire shelf of specialty sprays to keep your home clean. In fact, some of the most effective and low tox cleaning options are probably already in your pantry.

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🥄 Bicarb soda for scrubbing and odours
🍶 White vinegar for disinfecting and cutting through grime
🧴 Castile soap for general surface cleaning
🌿 Citrus peels or herbs for a natural scent boost

You can combine these to make your own all-purpose sprays, bathroom cleaners or surface scrubs. You’ll know exactly what you’re using and avoid bringing unnecessary synthetic chemicals into your space.

And one small but important note — consider swapping out microfibre cloths. They’re made from plastic and shed microplastics in the wash. Cotton cloths or repurposed towels do the job without contributing to pollution.

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    Perimenopause and menopause can feel like a “per Perimenopause and menopause can feel like a “perfect storm” — hormones shifting, life stress piling up, and your gut feeling the effects. 🌪️

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        • ANXIETY
        • DEPRESSION
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        • STRESS
        • INTENSIVE SHORT TERM DYNAMIC PSYCHOTHERAPY
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