Top 6 Sources of Protein and Where to Get Them

!±8± Top 6 Sources of Protein and Where to Get Them

To many, the only way to get protein is to eat red meat, fish, white meat or eggs. Yes, these are high protein foods but what do vegetarians and vegans do for protein?

There are some very good high quality non animal sources of protein available so no need to panic!

These are my top six:

Bee Pollen

Not exactly non-animal and not great for vegans but excellent for vegetarians. Fresh bee pollen not only contains a high amount of protein but it also contains vitamins (very high in B vitamins) and minerals.

Sprouts

For a complete spectrum of protein (all eight essential proteins that must be obtained via the diet), alfalfa is the best. You can sprout most grains, legumes, pulses and other seeds (chia, mustard, clover etc.). Sprouts are also high in vitamins, minerals and enzymes (because they are live foods). If you rotate and eat different sprouts each week, you will be getting all the protein you need and then some.

Wheatgrass

I have to admit I am not a fan of wheatgrass. It's like Marmite - you either love it or you hate it. I'm the latter. This however, does not stop me from taking it whenever there is an opportunity (mostly in juices which I down in one!). Books have been written on the benefits of wheatgrass and many health institutions have it as a daily elixir for their guests.

Wheat grass contains, enzymes, vitamins (A, B, C, E & K), protein and is very high in chlorophyll (oxygenates the blood). It is also a powerful detoxifier so go easy!

NB: Wheatgrass has a cooling effect on the body and is therefore not suitable if you are always cold or have a weak constitution. If this is you and you still wish to take wheatgrass, take it in powder form. It is less potent.

Blue Green Algae

Spirulina, Chlorella, E3 Live are just a few of the algae sources of high quality protein, not to mention the high nutrient content.

E3 Live

E3Live is an Aphanizomenon Flos Aquae, a freshwater edible species of blue green cyanophytas. Containing countless naturally occurring vitamins, minerals and nutrients, E3Live's unique liquid form also functions as an incredible energy enhancer.

o Increase energy, stamina and feelings of wellbeing
o Maintain optimal brain function, mental clarity and creativity
o Increase mental focus and concentration
o Cleanse and nourish the blood through the power of chlorophyll
o Help normalise weight
o Support and balance immune system
o Help maintain intestinal regularity
o Reduce recovery time after athletic performance
o Promote the growth of stronger nails, smoother skin and silkier hair

Information: http://www.kiki-health.co.uk.

Chlorella is rich in protein, vitamins, minerals and chlorophyll. Spirulina like Chlorella, is an excellent source of essential fats and is rich in beta carotene.

Nuts & Seeds

The best way to obtain protein from nuts and seeds is to sprout (or soak) them. When you sprout nuts and seeds the natural oils become more digestible, the nutrient content is boosted several times over, the enzymes inhibitors are removed and of course, proteins are already there in the form of amino acids, so your body has less work to do.

Download my factsheet on nut butters to get the low down on the nutrients found in nuts and seeds.

Buckwheat

Buckwheat is a good substitute for people who have sensitivities to glutinous grains. It is a high quality protein grain which contains all eight essential amino acids, including lysine. If you sprout buckwheat and plant it in soil, you end up with buckwheat greens. These are a delicious salad vegetable that offers an excellent source of vitamins, enzymes, chlorophyll and the flavonoids rutin and quercitin.

The easier you can make the digestion of food for your body, the more it will reward you! Guaranteed!

Top 6 Sources of Protein and Where to Get Them

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Organic Flaxseed- My New Fav-Super Food!

!±8± Organic Flaxseed- My New Fav-Super Food!

Organic sprouted golden flaxseed is one of the best food products I've come across! So happy to share it with you and hope you'll go out and get some! You can have this with cold or warm cereal, sprinkled on salad, in sandwiches, on yogurt and basically anything!

Organic Flaxseed- My New Fav-Super Food!

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Creating Gluten Free Vegetarian Recipes

!±8± Creating Gluten Free Vegetarian Recipes

For those people who wish to follow certain dietary lifestyles like living vegetarian and gluten free, there may be some study and research needed to discover recipes and products that can work. At first glance the diet itself seems to be extremely restrictive and there is some concern from some camps about healthy nutrition. It is certainly possible to combine both good nutrition and good taste in gluten free vegetarian recipes.

You do need to realize that at present it is difficult to find premade foods that can be acceptable in both vegetarian and gluten free contexts. There are some available at health food stores, but even there you will have to make a concerted effort to find them. More rice based products for cooking and snacking are becoming easier to find. The big problem with combining these two meal plans is the fact that a vegetarian diet is built on many gluten containing products.

You will have to give up your wheat pasta and you can use quinoa or rice based pastas as your replacement. These both have a different flavor from the wheat pasta, but are very delicious and lend themselves to many cooking styles. Avoid the soy sauce and the Worcestershire sauce, you can find the wheat free blend of tamari sauce and you can use a product called Liquid Aminos for extra flavor. You will no longer be able to enjoy couscous, but you can replace it with quinoa. If you enjoy a hot cereal in the morning you can use grits to replace your former oatmeal. Most of your tortillas you will find in stores and restaurants are flour based and you can make a single change over to the corn tortillas and be fine. For those people who have less severe reactions to wheat and glutens, you may wish to try some of the bread that is made with sprouted grain products. This works for some people and will provide you with true bread flavor and the sprouts increase the digestive enzymes that you need to process them.

Creating Gluten Free Vegetarian Recipes

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Transitioning to Raw Foods: Why to Transition, and How to Make the Change

!±8± Transitioning to Raw Foods: Why to Transition, and How to Make the Change

The Raw food movement is gaining more popular appeal as people are becoming more aware of the connection between health and nutrition. If you are considering transitioning to a diet of raw foods I would like to impart a few facts and suggestions to help you on you way.

The first thing you may wonder might be: why should I consider raw foods in my diet? By and large, people don't eat the recommended serving of fresh fruits, nuts, and veggies. One trip to a supermarket and it's easy to see that the bulk of what is on the shelves is highly processed, pre-prepared products. These products have lost a great deal of their nutritive value in processing, cooking, shipping and preserving. Many of these products are grown with pesticides and antibiotics and are preserved, processed, and colored with chemicals. The net result is a toxic, nutrient poor, desiccated food product. If you top radioactive fallout, chemtrails, and air pollution on top of this it leads to a cumulative toxification of the human biological organism known as bioaccumulation.

Cell malnutrition and cell toxicity lead to a whole host of degenerative diseases and some would state to all disease. Whole, raw foods are high in water, fiber, and nutrients that can help detoxify the system. This cleans the cells free from toxins so that nutrients can be taken up and regeneration can take place. Raw food also contains live enzymes which aid in digestion, allowing the body to utilize its own enzymes for cell maintenance. In 1941, Dr Linus Pauline, a nobel prize winning scientist concluded that mental and physical illness are brought on by nutrient and enzyme deficiency. In 1930, Dr. Paul Kouchakoff completed a study on the effects of raw food on white blood cells. He found that the body has an immune system response called leukocytosis when a person ate a diet of more than 50 % cooked and processed foods. Leukocytosis is a surge in white blood cells that attack the body itself. In 1958, Dr max Gerson published a book call A Cancer Therapy: Results of 50 cases in which he explains his method of curing cancer with a diet of juices and raw living foods.

It stands to reason that raw foods were in the diets of our ancestors in that they were simple. No preparation was needed. By and large, indigenous people eat a diet of roughly 50% raw or more. There are no examples of 100% raw diets in indigenous culture however, the Hunza people of the Himalayas are perhaps the closest. The Hunza are also renowned for their health and longevity. Inuit peoples ate large quantities of raw and fermented meat.

As one considers transition to raw foods be very aware of your body's internal signals. A 100% raw vegan diet may not be for everyone. Certainly a basis of 50 % raw fruits, nuts,and vegetables is advisable. Depending on your blood type, personal lifestyle and genetics you may need to incorporate meats or other foods. Just take it easy and take it slow. A diet of processed foods is very easily digestible. It takes time to clean out and rebuild the intestinal flora and to adjust to the added fiber in the diet. Be gentle with yourself. Some people can jump in to a 100% vegan diet without any problems. I, took a full year to transition. I began by buying a vitamin and incorporating a green smoothie as my breakfast. In time, I added more snacks of fruits and nuts. Eventually, I rotated a salad into the mix. All the while I was eating whatever else I wanted to. After awhile I started experimenting with fancier recipes. I found that I needed raw goats milk and cheese with the active lifestyle I live as a professional gardener.

I suggest the additive approach. As you add more live foods many people find their tastes change and they crave more nutrient and enzyme dense foods. If you find the need to eat meat eat light meats like fish or poultry or purchase locally grass fed beef or bison. Taking supplementary enzymes with a heavy meal aids in digestion. If going 100% vegan be sure to get equal servings of fruits, veggies, and sprouted nuts and grains. More than anything it pays to be mindful of what you eat and to allow yourself to love yourself enough to take in only the highest quality foods you can afford. After all, you are what you eat!

Transitioning to Raw Foods: Why to Transition, and How to Make the Change

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Raw Meal Plan For Athletes - Not As Tough As You Thought

!±8± Raw Meal Plan For Athletes - Not As Tough As You Thought

Unless you've been living under a rock, I'm sure you've heard of the raw diet; today I will provide you with a raw meal plan for athletes. Although I can't say that I truly practice a raw food diet, a big part of what I eat is vegan and raw. Let's go over what a raw food diet is exactly...it's a diet that consists of 75 percent raw food (uncooked) and is all plant-based. One of the biggest reasons to eat raw is that when you cook your food, many very healthy enzymes are removed from it.

A lot of you are probably wondering what you can eat on a raw food diet. Well, usually they're made up of veggies, fruits, nuts and seeds, grains, juices, legumes, and herbs and spices. It may not sound like much, but if you're careful, you can lead an extremely healthy lifestyle on a raw food diet. You get all the vitamins and minerals you need from all these foods, really! When I was following a similar diet (although I cooked a lot of my food and drank things like fortified soy milk) I had more energy than ever, my skin got more clear, and I lost weight.

Let's look a an example of a raw food diet meal plan...

Breakfast - Chop up some fresh fruit to make a fruit salad (ex. cantaloupe, strawberries, apples, blueberries). Top your salad with sliced almonds, milled flax seed, and wheat germ.

Lunch - Make a mixed salad with spinach leaves, onions, parsley, peppers, tomatoes, and olives. Mix with olive oil and balsamic vinaigrette. Sprinkle in some flax seeds or sprouted lentils, yumm!

Dinner - Make a raw mixed veggie soup, enjoy with a side of half an avocado, and end with a raspberry and banana smoothie.

Here's an example of a recipe for a 'red hot raw tomato soup': Blend 4 tomatoes, 1 red bell pepper, 1tsp ginger root, 4 tsps olive oil, 4 green onions, 1/8 tsp cayenne pepper, some water, and a dash of cinnamon together....and Voila, enjoy!

Now, as I hope most of you are working out, and are athletes, this might not be enough to eat everyday. What I do to make sure I always have a Ziploc bag of dried fruit and nuts on me to munch on when I start to feel hungry between meals.

This is a very healthy diet to be on, and has been known to have anti-aging properties but beware! It can be very difficult to sustain this diet because of social (what happens when you go to a dinner party for example?) and shopping reasons. But most importantly, you must have to watch out with what you eat. By that I mean you still have to worry about maintaining a balanced diet- this means, for example, making sure to eat lots of legumes and nuts to get enough protein on a daily basis.

Raw Meal Plan For Athletes - Not As Tough As You Thought

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