Starting Sunday, May 12 @ 11:59 PM, until Sunday, May 19 11:59 PM  your challenge is to ...

Think beans for protein

In this week's challenge you must Think beans for protein. “Beans, beans, they’re good…” OK, we all know how that ends. But cheeky rhymes aside, it’s true that beans are some of the best foods you could be eating, not only for their high protein count—15 grams per cup—but also for all the other nutrients they supply, including fiber, potassium, and cholesterol-lowering antioxidants. Best of all, their versatility means there are plenty of delicious ways to enjoy them.They are low in fat,calories and saturated fat than some other protein sources, such as dairy products and are high in amino acids, the building blocks of protein.Protein is a vital nutrient that plays a key role in virtually everything the body does. Protein sources can be divided into two different categories: complete and incomplete.soy, and quinoa are all complete proteins, which means they contain all nine amino acids.Out of all the types of beans, only soybeans contain all nine amino acids. Incomplete proteins can be easily combined with nuts, seeds, dairy, or grains at a single meal or over various meals throughout the day to make complete proteins.For example, a person can eat beans with rice or couscous. Even having black beans at lunch and then almonds or cheese later in the day can ensure people get complete proteins.

Benefits of eating beans for protein:

Nutrient dense food

Rich in antioxidant

Better heart health

Reduced risk of cancer

Diabetes and glucose metabolism

Preventing fatty liver

Controlling appetite

Improving gut health

Beans can help you lose weight

Beans can lower cholesterol

Here are a few tricks to eat more beans each day this week:

Spaghetti Squash Black Bean Bowls

Black Beans and Cauliflower Rice

Black Bean Chocolate Protein Balls

Creamy Curry Slow Cooker Beans

Kidney Beans and Spinach Tacos

Pasta With Kidney Bean Sauce

Red Beans and Rice

Vegan Stuffed Peppers With Kidney Beans, Sweet Corn, and Cashews

Cashew Kidney Bean Chocolate Brownies

Chickpea Broccoli Bowl

Chickpea Curry

Zucchini Noodles With White Beans and Tomatoes

Suggested Reading:

Beans & Sustainable Nutrition – 7 Healthy Habits to Build a Balanced Diet Learn more here.
5 Health Benefits of Beans—and 5 Surprising Risks - Learn more here.
Bean Diet and Weight Loss - Learn more here.



This challenge was closed on 5/19/2019

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:

1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.