The Nutrition of Sprouts

Sprouts are truly a miracle food! They have 10 - 30 times more concentrated nutrients than even the best vegetables. Imagine the plant in its youth before the ravages of age have caused it to age and decrease in nutritional value. In its youth, in fact, in its first seven or so days of its sprouting, the seed has all the nutrients it needs to survive for those few days. All it needs is water and the right temperature with sunlight to help it grow. Otherwise, the plant is self-sustained. Now imagine yourself eating this powerful load of nutrients rather than the fruit of the plant in its older age or eating the food that has its nutrition steamed, fried or baked out of it. This perspective really makes one realize the power of sprouts! Those small sprouts have more nutrition than their harvested fruit or veggie parents! 

an entry from WHATINSPIRESU blog

Following are a few sprouts and their nutritional benefits:

Adzuki 

• lowers LDL cholesterol
• regulates insulin
• fights breast and colon cancer

Broccoli

• fights colon, prostate, rectum, esophagus, lung, bladder, and stomach cancer
• effective for inflammations and hot swellings
• effective for hangovers
• best among the sprouts for treating breast cancer: 1 - 2 T a day 

Clover

• relaxes the nervous system
• settles the stomach and treats throat and stomach cancer
• as an excellent expectorant, treats whooping cough
• promotes fertility

Fenugreek

• treats blood poisoning, failing eyesight, fevers, palpitations, liver and kidney troubles
• treats anemia
• increases mother's milk production (therefore people with breast cancer should avoid)
• notable as a treatment for diabetes

Lentils

• lowers LDL cholesterol
• regulates insulin
• fights breast and colon cancer

Mung Beans

• prevents prostate problems, glandular dysfunction
• breast cancer
• treats premature balding and graying

Radish

• cleans the blood
• as an excellent expectorant, treats whooping cough
• facilitates digestion

Sunflower

• excellent source of balanced amino acids for building protein
• activates every cell in the immune system
• builds skeletal, muscular and neurological systems

This information was presented at Hippocrates Health Institute. For further studies, the health benefits of 44 different types of sprouts are very well articulated in chapter 11 of the book Lifeforce by Dr. Brian Clement of Hippocrates Health Institute, a raw food lifestyle center. Scientific data about nutritional value in sprouts is published by the USDA in the National Agricultural Library at http://ndb.nal.usda.gov/ndb/foods/list, the USDA Food Composition Database.

Home Sprouting: All You Need to Know

Hemp Nutrition

Hemp is one of the oldest agricultural crops grown by man. It’s grown for its seed and fiber, and the seed is one of the most perfectly balanced foods we can eat. Phytochemically, it is a cousin of cannabis and for that reason has been outlawed to grow in the United States despite its proven non-hallucinatory and nutritional benefits. Hemp is a pure food from nature not a synthetic supplement. The seed comes from an organically grown plant that is not a Genetically Modified Organism (GMO), and that is naturally free from tetrahydrocannabinols (THC), gluten, dairy, soy, and peanuts, as well as being vegan approved.

Hemp seeds are one of nature’s most perfect and nutrient dense foods. The seed is small, but packed with a highly digestible plant protein, which is free of trypsin-inhibitors and carries 18 amino acids, including the 9 essential amino acids making it a complete protein. They are an excellent source of iron, magnesium, zinc, copper, phosphorus, manganese, and supply folate (Vitamin B9), thiamine (Vitamin B1), Vitamin B6; they contain riboflavin (Vitamin B2), niacin (Vitamin B3), potassium, calcium and Vitamin E. Hemp seeds are high in dietary fiber. In addition to proteins, the seeds provide one of the highest concentrations of polyunsaturated fatty acids categorized as Omega-6 and Omega-3 in an ideal 3:1 ratio. The hemp seed oil also uniquely contains naturally occurring gamma-l acid and stearidonic acid. Basically, hemp is a superfood and packs quite the resume!

Specifics on Hemp Nutrition

The nutritional composition of hemp seed is quite unique and exceptional! Whole hemp seeds contain approximately 36% dietary fat, 26% high quality and digestible protein and 31% carbohydrates comprised mainly of dietary fiber, in addition to an interesting array of vitamins and minerals. 

Hemp seed’s dietary fat is primarily composed of polyunsaturated fats or the “good fats.” Hemp seed oil’s fatty acid profile is comprised of 80% polyunsaturated fats, 11% monounsaturated fats, 9% saturated fats and zero trans fats. Health organizations (1.) have recommended that fat intake should make up 20% to 35% of your total calories. They further recommend that most of your fat intake should come from polyunsaturated and monounsaturated fats, while limiting the intake of trans and saturated fats. Hemp seed dietary fat meets this recommendation.

Hemp Seed Oil contains Zero trans fat and is cholesterol-free.

Hemp Seed Oil provides one of the highest concentrations of polyunsaturated fatty acids (PUFAs) categorized as Omega-6 and Omega-3 Essential Fatty Acids (EFAs) in an ideal 3:1 ratio. EFAs are vital for good health but cannot be manufactured by our body, so they must be present in our diet through the foods we eat. EFAs are both important components of cell membranes and are precursors for substances in the body involved with regulating blood pressure and inflammatory responses.

Hemp Seed Oil also uniquely contains naturally-occurring Gamma-Linolenic Acid (GLA) and Stearidonic Acid (SDA). GLA and SDA are direct metabolites of Omega-6 and Omega-3 EFAs, respectively. These two metabolites are important for regulating inflammation and auto-immune functions in our bodies.

Hemp seed is a source of high quality, plant based protein and is vegan. Analysis of hemp food proteins has resulted in a Protein Rating of 40 (2.) and above, meaning that the protein content in hemp foods is not only present in high amounts, but also of a high quality!

Hemp protein is free of trypsin-inhibitors. Trypsin is a key enzyme that breaks down peptide bonds in proteins, enabling protein uptake in the human body. Hemp protein contains no trypsin inhibitors, such as those found in other protein rich sources like soy that can cause flatulence and gas. Hemp seed and foods not only contain a high quality protein, available in high amounts, but they are also free of inhibitors that impede protein digestion making hemp highly digestible.

Hemp protein is very high in dietary fiber. Fiber helps to keep the digestive system healthy and functioning properly. The dietary fiber found in hemp is primarily composed of insoluble fiber, which helps with digestion and maintaining regular bowel movements.

Hemp is naturally gluten and lactose free. Gluten is a type of protein found in most grains commonly used in cereals and baked goods. Most people allergic to gluten have a similar reaction to lactose and soy. Hemp foods naturally have zero gluten and lactose content (3.).

1. Health Organizations include WHO, FAO, Canada Health and US Food and Drug Administration
2. Per Health Canada Regulations, Protein Rating = Protein in a Reasonable Daily Intake x Protein Efficiency Ratio (PER); Reasonable Daily Intake for hemp products = 64 grams.
3. Hemp seed is naturally gluten-free. However, cross-contamination can occur at the field level during handling, transportation and storage. CMJ supplier of hemp food products conducts regular gluten testing on seed lots to ensure that gluten content is <20 ppm, which is the acceptable threshold by both the World Health Organization (WHO) and Health Canada for a gluten-free claim.

The above information taken from the site Hemp 101.

Brain Essentials

I attended a lecture on the connection between food and depression, and the information was amazing. By our eating habits, we are determining also our attitudes. Somewhere during the lecture we participants received a handout listing essential chemicals for feeding and maintaining a healthy brain. Here is the list, which appears to be taken from a book entitled "Nutrition for the Brain" (page 61).

BRAIN ESSENTIALS

tryptophan: pumpkin, sesame and sunflower seeds, tofu, cauliflower, walnuts, flaxseed and grapes

tyrosine: watermelon, almonds, lentils, whole grains (wheat and oats), bananas, lima beans, avocados, seaweed (spiraling), and dry roasted soy beans

no cholesterol: whole grains, fruits, vegetables and nuts

iron: seaweed, soy beans, pumpkin and sesame seeds, cashews, raisins and sun-dried tomatoes

thiamine: macadamia nuts, pistachios, fresh green peas, edamame, navy beans and asparagus

choline and betaine: quinoa, spinach, green soybeans and beets

resvratrol: bilberries, blueberries, black grapes, peanuts and cranberries

omega-3: walnuts, pecans, red bell pepper, avocado, blueberries, romaine lettuce, spinach, flax, chia and hemp seeds

folate: black-eyed peas, pinto beans, black beans, chick peas, asparagus and spinach

B12: Red Star brand nutritional yeast, fortified breakfast cereals and plant based milks

__________________________________________________________________

The bottom half of the page had participants "make a salad" that would be rich in a particular nutrient, a very good hands-on activity for stimulating people in applying the info learned and also in utilizing it/testing it out with other participants.

Action: Make a fruit or vegetable salad using the ingredients listed above...

tryptophan _______________________________________________________
tyrosine _________________________________________________________
iron ____________________________________________________________
omega-3 ________________________________________________________
thiamine ________________________________________________________
choline and betaine ________________________________________________
resveratrol _______________________________________________________
folate ___________________________________________________________
B12 ____________________________________________________________ 

All recommended food items, e.g. nutritional yeast, tofu, etc, aren't good for people with candida; however, there are excellent choices here to boost brain energy and help overcome depression, something that people with candida often have because of the excessive toxins within the body which are continually transported through the blood and lymph and affecting mental clarity.

The High Protein Concentration of Sprouts

Sprouts Have the Highest Concentration of Nutrition Per Calorie of Any Food

Sprouts are rich sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein. They are low calorie and contain little or no fat. The fat they do contain is the healthy fat that your body needs. As some of the most nutritious foods that exist, they make a great addition to any healthy eating plan. Use in salads, on sandwiches, added to soups or stir fried with vegetables. Enjoy these nutrient-packed delicacies as a snack all by themselves or added as a garnish to a main dish. Eat them raw or cooked. Of course, as with all food, the nutritional value is greater when they are eaten raw. But eating them cooked is better than not eating them at all.

Sprouting magnifies the nutritional value of the seed. It boosts the B-vitamin content, triples the amount of vitamin A and increases vitamin C by a factor of 5 to 6 times. Starches are converted to simple sugars, making sprouts very easily digestible. You can have them fresh all year round, even when fresh vegetables are hard to find. It's easier than planting a garden outside and they're ready much quicker. You can even grow them when the ground outside is frozen solid. And the best part is that you can grow the freshest, tastiest sprouts right in the comfort of your own kitchen. It takes less than 2 minutes a day and they are ready in 3 to 7 days, depending on the variety.

You can sprout seeds, beans, grains and nuts. Some of the most popular varieties are alfalfa, broccoli, red clover, radish, mung beans, lentils, garbanzo beans and peas.

Alfalfa sprouts are what people typically think of when you mention sprouts. They are the ones you commonly see at a salad bar. Rich in phytochemicals, they protect against cancer, heart disease, osteoporosis and fibrocystic breast disease. They stimulate natural killer cell activity, which strengthens the immune system. What's more, they are beneficial in reducing symptoms of PMS and menopause, including hot flashes. Furthermore, they contain high concentrations of antioxidants, the body's defense against the destruction of DNA which is the cause of aging. Alfalfa sprouts are abundant sources of vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids and trace elements. They contain 35% protein. One pound of alfalfa seed produces 10-14 pounds of sprouts.

Broccoli sprouts have just recently become popular after it was discovered that they abound with the amazing cancer-fighting phytochemical, sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli. What's more, they contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. In addition, they are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts contain as much as 35% protein.

Garbanzo beans, also known as chickpeas, can be sprouted to make delightfully delicious hummus. It is much richer in nutrients than hummus typically made from cooked chickpeas. They can also be used in salads, soups or stir fried or steamed with other bean sprouts and vegetables. These sprouts are plentiful sources of vitamins A, C and E, the minerals iron, calcium, magnesium and amino acids. They contain 20% protein.

Pea sprouts are delicious raw or cooked. They can be sprinkled on salads and added to soups. In addition, they can be steamed or stir fried with other bean sprouts and vegetables. They are rich sources of vitamins A, B, C and E, all the essential amino acids, the minerals calcium, iron and phosphorus. They contain 26% protein.

Lentil sprouts, like pea sprouts, are very tasty and can be eaten raw or cooked. Add them to salads, soups, casseroles or steam or stir fry them with other vegetables. Rich in vitamins A, B, C and E, the minerals iron, calcium and phosphorus. They contain 26% protein.

Mung bean sprouts are the ones you typically see in Oriental cooking. Mung beans should be sprouted in the dark to avoid a bitter flavor. They are ready when they are 1.5 to 2 inches long. Abundant in vitamins A, B, C and E, the minerals iron, potassium, calcium and magnesium, and amino acids, they contain 20% protein.

Radish sprouts taste just like radishes. They are great on sandwiches or in salads. Their high concentrations of phytochemicals help protect against disease. And because of their naturally occurring plant estrogens, similar to human estrogen, they are helpful with PMS, menopause, hot flashes and fibrocystic disease. These baby green vegetables are rich sources of vitamins A, B, C, E and K, the minerals potassium, calcium, iron, phosphorus, magnesium and zinc. In addition, they also contain carotene, chlorophyll, amino acids, trace elements, and antioxidants. They have a 26% protein content.

Red clover sprouts look like alfalfa sprouts and have a mild, sweet flavor. Rich in phytochemicals, in particular genistein, which is known to prevent the formation of new blood vessels inside a tumor, in essence starving the tumor, it is protective against diseases like cancer. Red clover contains naturally occurring plant estrogens, similar to human estrogen, so they are helpful with PMS, menopause, hot flashes and fibrocystic disease. They are contraindicated with tamoxifen treatment. Please consult your physician if you are receiving this treatment before using sprouts. They contain vitamins A, B, C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus and zinc, trace minerals, carotene, chlorophyll and amino acids. They contain 26% protein.

You ARE What You Eat!

image source

Dan and Sheila Gendron, Contributors

Activist Post

(This article has generated a lot of attention, testimony to this is the times it has been cut and pasted, as in this blog too!)

___________________________
First of all, let me say here that we are not offering medical advice. The information here is simply our opinion, based on our own research and experience.

If you are wondering how it has been so easy for TPTB to have turned the overwhelming majority of American population into sheep who believe everything they are told and comply with outrageous demands and actions, it is partly because they have for decades been replacing our good, healthy, natural foods with foods laced with poisons.

Why would anyone take pleasure in adulterating the food supply? Try this theory – if TPTB can make the masses believe that the cheap crap they get fed (butter substitutes from hydrogenated oils, sugar substitutes, flavor substitutes, etc.) is actually good food, then the less the peons need to have money and the more money is available for TPTB to harvest.

The assault has been revved up in the recent past with MSGs (monosodium glutamates – of whatever name they call it, and there's a list a mile long), HFCS (high fructose corn syrup), Artificial Sweeteners, GMO (genetically modified organisms), Canola Oil, Hydrogenated Oils and emasculating Soy products among the worst, as well as fluoride in the water.

Do some research yourself on these, but here are the highlights of what we have learned:

MSG – is an excitotoxin, which speeds up the body's absorption of other toxins, like mercury. It is addictive, so that your body craves more of the foods containing it, whether those foods are nutritious or not.

ALL of the list below are types of MSG or contain MSG:

• Glutamate
• Glutamic Acid
• Monosodium Glutamate
• Monopotassium Glutamate
• Yeast Extract
• Yeast Food
• Yeast Nutrient
• Autolyzed Yeast
• Autolyzed Yeast Extract
• Torula Yeast
• Autolyzed Soy Protein (any protein that is autolyzed)
• Hydrolyzed Protein (any protein that is hydrolyzed)
• Hydrolyzed Whey Protein
• Hydrolyzed Pea Protein
• Hydrolyzed Corn Protein
• Hydrolyzed Corn Gluten
• Calcium Caseinate
• Sodium Caseinate
• Textured Protein
• Textured Vegetable Protein (TVP)
• Natrium Glutamate (natrium is Latin/German for sodium)
• Gelatin
• Carageenan
• Malt Extract
• Malt Flavoring
• Barley Malt
• Maltodextrin
• Soy Protein Isolate
• Soy Sauce
• Soy Sauce Extract
• Soy Protein
• Soy Protein Concentrate
• Bouillon
• Broth
• Stock
• Spices* (may contain between 30% to 60% MSG)
• Natural Beef Flavoring
• Natural Chicken Flavoring
• Natural Pork Flavoring
• Ultra-Pasteurized
• Whey Protein
• Whey Protein Isolate
• Whey Protein Concentrate
• Protein Fortified Anything
• Flavor(s) & Flavoring(s)* (may contain between 30% to 60% MSG)
• Natural Flavor(s) & Flavoring(s)* (may contain between 30% to 60% MSG)
• Pectin
• Protease
• Protease Enzymes
• Enzymes Anything
• Anything Enzyme Modified
• Anything Protein Fortified
• Anything Fermented
• Seasonings (the word “seasonings”)
• Fish Sauce Extract

HFCS – besides the corn from which it is made being GMO, these super sugars wreak havoc with the pancreas, speeding the road to obesity and Type II Diabetes.

Artificial Sweeteners – Aspartame, Sucralose, etc. all fool your pancreas into acting as if you really ate sugar. It sends out extra insulin to gobble up the sugar that is actually in your blood, causing you to be more hungry when your sugar levels dip. So instead of helping you lose weight, it can cause you to eat more.

GMO – yes, these do affect your genes as well! See the video, Genetic Roulette. Canola Oil – was first developed as a cheap machine oil. It has been shown to scar arteries and is made from a GMO “rapeseed” plant, which was originally used to keep deer away from other crops. Canola is short for Canadian Oil Co.

Hydrogenated Oils – this is a process in which natural oils are mixed with water to the point that the fat cells are broken down so that they actually emulsify with the water molecules. The detrimental effect is that now those fat cells can be absorbed through the intestines and get more fat and cholesterol into the bloodstream. This is also true of Homogenized milk. Milk is splatted against a steel wall so that the fat breaks down to be evenly distributed throughout the milk (hence, no more cream at the top of the milk carton). Again, this makes it easier for the fat to get into the bloodstream.

Soy Products – virtually all soy is GMO and soy raises estrogen levels – in men as well as women.

Fluoride – fluoride is a toxic waste product of the aluminum manufacturing process. “Hey, why not feed it to the people! Let's put it in their water! After all, it's only a heavy metal and would go straight to their brains!”

Caring about what you eat is now classified as a mental illness – “orthorexia”. We knew someone who was a cook for one of the “elite.” He told us that his boss would eat NOTHING that wasn't grown on his own farm (meats included), and that this was the case with all of the other “elites” he was in contact with. But if one of the “peons” cares about what they eat, they are labeled a kook and told to take Prozac.

All we know is that since our family is more careful to eat as little of these detrimental foods as possible – we spend hours reading labels before we buy anything – we feel better, are healthier and have more vitality than before and our minds are sharper.

Speaking of reading labels, don't let a big splashy “Organic” on the front of a package fool you. It is now legal to call a food “organic” if only ONE ingredient in that food is actually organic! Foods that are labeled “organic” can contain any of the above foods to avoid as well, again, as long as ONE ingredient is truly organic. Bring your glasses to the grocery store and READ THE LABELS!

Unfortunately, it is IL-legal to mark non-GMO foods as such. According to the government, it would be unfair to the producers of GMO foods to let the consumer know what they are about to eat. Heaven forbid they give the consumer a fair choice!

Regarding eggs, having your own chickens is the ultimate, or at least buying farm fresh eggs in smaller, local markets. Commercial eggs can be 3 months old before they get to the grocers' shelves, and can contain high levels of salmonella, listeria and e-coli.

A word about the new onslaught into the marketplace of “freeze-dried storage foods” for survivalists... Please read the ingredients of those foods and compare them to the lists above. Some may say “No added MSG”, but that doesn't mean they don't contain MSG. Also, with the amount of soy products they contain and at least 85% of soy being GMO, it's hard to believe it when they tout their products as “NO GMO”. “Single-syllable” storage foods – wheat, rice, beans, etc. – are still the best way to go.

Our diet consists mainly of whole, organic grains (wheat that we grind into our own flour and brown rice), proteins from lentils and beans, farm fresh eggs from our own chickens, sea salt, raw sugar and vegetables from our own garden. We do eat meat occasionally.

For most of you, eating nutritious food that you prepare yourself will be a new experience. Because you will actually be eating food that contains nutrients your bodies need and not just empty calories, you will find that you have to eat less to be satisfied and will lose some weight in the process.

Read other articles by Dan and Sheila HERE.

Dan & Sheila are the authors of Surviving Survivalism – How to Avoid Survivalism Culture Shock, and hosts of the free podcast, Still Surviving with Dan & Sheila. For questions about space in their Intentional Survivalist Community or other survivalist issues, they can be reached at surviving@lavabit.com

Vegan Sources of Protein

8 Top Vegan Sources of Protein
(article reduced from vegetarian to vegan)

One of the most common myths about the vegetarian diet is that after ditching meat it becomes nearly impossible to meet the suggested guidelines for protein intake.

The USDA recommends that women get about 46 grams of protein a day and men get about 56. Some people, like athletes and pregnant or breastfeeding women, may need more, according to WebMD.

But, thanks in part to initiatives like Meatless Monday, this year, Americans are expected to eat 12 percent less meat and poultry than five years ago, USA Today reported.

While protein is essential to growth, building muscle, the immune system and heart and respiratory functions, MSNBC explains, meat-free protein has the benefit of generally being lower in calories and fat than the animal variety.

Whether you're a vegetarian or not, there are lots of tasty meat-free sources of protein that also pack additional health benefits. Here is more information concerning Animal Protein vs Plant-based Protein.

1. Spirulina

Spirulina is 65-71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent. In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.

2. Hemp

Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup.  If you're allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can't produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.

3. Chia Seeds

Protein Content: 4 g per ounce.  Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don't need to be ground in order for your body to absorb all the nutrients.

4. Quinoa

Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free. (Quinoa can be soaked overnight to make a raw food breakfast cereal.)

5. Tempeh (soy ... hmmm)

Protein Content: A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein. Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers. In my opinion it doesn’t compare nutritionally or in taste to a juicy steak but as vegetarian options go it ain’t half bad.

[NOTE: Soy is NOT for people with candida, and especially fermented soy!]

6. Almonds and Almond Butter

Protein Content: (between 6 and 8 grams, per handful). When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison. Still, this is about quality protein, not necessarily the amount.

7. Veggies

Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.

8. Lentils and Beans

A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chickpeas, contains 15 grams of protein, as does a cup of black or kidney beans.

Seven of these eight protein sources can be eaten raw. Tempeh is the only one that requires processing and fermentation to prepare it. As for the beans and lentils, they can be sprouted and become even more protein-rich than in their cooked form!

Source Links:
http://www.mindbodygreen.com...
http://abcnews.go.com/...
http://www.marksdailyapple.com/...
http://www.huffingtonpost.com....

This article was borrowed from Food Matters and does an excellent job of offering food choices to the people who are culturally indoctrinated to believe that they need high content protein foods. However, the truth of the matter is, people are eating way, as in wa-aa-ay too much protein (source China Study), and meat protein at that, which is medically, scientifically and socially known to clog the arteries, putrify in the gut, impair the senses and give an open invitation to disease. Plant protein, on the other hand, is filled with vitamins, minerals, and especially fiber (which is non-existent in meat protein). And plant protein, particularly that rich in chlorophyll, combats the very diseases and toxic state caused by meat proteins.

With this in mind, I'm a little surprised that Food Matters didn't also include sprouts as a very, very high-protein and nutritious choice. Bean and legume sprouts are ten times more protein-rich than their adult plant counterpart. Microgreens (radish, broccoli, onion, etc) are twenty times more protein-rich and enzyme filled. Planted seeds such as wheat grass, barley grass, pea sprouts, and sunflower greens that are harvested at 10-11 days are thirty times richer in enzymes and plant protein/nutrition than their adult counterpart.

In any regard, the bottom line is, THERE ARE MANY PLANT-BASED CHOICES TO ENSURE GREAT HEALTH WITH MORE THAN SUFFICIENT PROTEIN FOR THE BODY!

Hippocrates Health Institute Food Spread

For people going to Hippocrates Health Institute for jump-starting their immune system and cleansing  their bodies, HHI really puts on a great raw food spread for doing just that. Executive Chef Ken Blue, pictured below, is in charge of ordering quality food - organic, as chemical-free as possible in this day and age, and foods known particularly known to be beneficial to the body. The point of the 100% raw food diet at HHI is to utilize all of the enzymes, vitamins and minerals in plant-based foods that get destroyed with heat. Also, while eating food in the freshest form as possible, the enzymes, vitamins and minerals are giving the greatest benefit to the body.

Executive Chef Ken Blue in front of a sprout and fresh veggie spread.
The picture was borrowed from HHI's Facebook profile.

The one-week, two-week or full three-week program is to not only make food available to the visitors but also to educate them so they can take the raw-food lifestyle home with them and continue benefiting on the maintenance or recovery diet of nutritious and wholesome food.

A large kale-leaf "taco" stuffed with sprouts, a light nut "meat" with seasonings and some other veggies.

The "meat" and veggie stuffing for my kale-leaf "taco".
I was satisfied after eating one taco!

Once a week on a particular day something in the food line has a "cooked" item. Today it was a fiber-rich
whole-food prepared taco shell. I tried one but found the kale-leaf taco tastier. This hit my stomach too hard
and I tossed most of it (sorry to waste).

When looking at the "limited" food display in regard to calories, people often fail to see how they can power their bodies on such low-calorie and simple fare. What they don't realize is that the body fed with heavy fats and cooked carbs is not digesting the intake properly, and food undigested bogs down in the intestines, over time creating problems like flatulence, gall stones, ulcers, diverticular diseases, leaky gut syndrome, to name a very few. 

Yum! Raw kelp (I think) noodles and a light raw something-or-other sauce. Nice!!!

The idea of raw food eating at HHI is to have 50% of the plate with a variety of sprouts and the other 50% can be veggies like peppers, carrots, celery, olives, cabbage slaw and a small amount of raw dressing, or the raw noodles with sauce.

 For the people who come as three-week guests, after the first week they smile when the newbies go through the food line piling their plates super-high as if they haven't eaten already that day ... and end up eating it all and sometimes going back for more! The first three days the guests are eating, they feel starved on the low-calorie fare, but then they start tapering off on the amounts, and by the end of the week they take a decent plate of food and feel very satisfied. Their bodies have adjusted and they feel satisfied.

It is the undernourished body that has food cravings!

On average by the time the guests are ready to leave at the end of three weeks, they are eating and being quite satisfied with about 1,500 calories a day. This seems like very little, but the concept of counting calories is a modern concept based on easy access to high-fat and high-carb foods, which is making people grossly overweight and demanding that they count calories. 

For people on the raw food diet who are sports players or have high metabolisms, they can eat more avocados, coconuts and the rich variety of nuts and seeds available that people already eating high-fat diets are told to avoid. These plant fats are unsaturated and therefore can be easily assimilated in the body. 

And a BTW, people are warned off of coconuts because they are said to have long-chained fatty acids like meat. For people doing their research, they will quickly realize that coconuts are medium-chained fatty acids and therefore so very unlike the long-chained fatty acids of meat aka saturated fats. Coconuts are good for people. Unfortunately, since I have candida I react to the sugar in the coconut meat and milk (a young coconut sugar breakdown is approximately 50% glucose, 35% sucrose, and 15% fructose) so they're off my diet. However, coconut oil doesn't contain that sugar and is utilized differently by the body. So, strangely it benefits the GI tract by actually fighting harmful bacteria and over time repairs pinpoint holes in the GI tract that were created by the candida (fungus) that has attached to its walls and penetrated beyond to leak food particles into the body. 

THIS IS WHERE THE RICH ENZYMES, VITAMINS AND MINERALS ARE!!!
Fresh young sprouts - loaded with energy and extremely high in plant protein!

Unlike common belief that calories matter for being healthy, it's NOT the calories but the nutrition. With the raw food diet if done properly (and usually properly means a high amount of young sprouts which are absolutely packed with mega-nutrition), the person would eat a full-nutrition diet and his/her cravings, because the body is well nourished, would virtually disappear. 

When the head administrator was asked how many calories should a raw foodist eat, he furrowed his brow and said, "It's not the amount of calories that needs to be counted but the amount of nutrition." After saying that and the calorie-question kept coming up, he finally said that on average the raw foodists eats about 1,500 calories a day, but he was quick to add that counting calories is not something raw foodists typically do. With their lifestyle change from heavy fatty diets to raw foods, calorie-counting gets thrown out the window, and a pursuing a diet of various nutrition-rich food becomes the focus.

Animal Protein vs. Plant-based Protein

What Is Protein?

Protein is a macronutrient that is composed of amino acids, also known as building blocks. There are in total 21 amino acids, and these are broken down into 9 essentials and 12 non-essentials -- the non-essentials, meaning the body (the liver) can synthesize them by itself. The other 9 aminos are essential as the human body cannot make them in any way or cannot make a sufficient quantity. Given that the human body is lacking 9 aminos, humans must make up for that deficiency by making healthy eating choices, which the majority of us are scientifically clueless about making.

Basically, there are two types of proteins - plant protein and animal protein. Animal protein contains "higher-quality" proteins, that is, they may contain all of the essential amino acids, but these proteins are not necessarily "better quality" proteins (reasons given below). Plant proteins, except in instances like quinoa and soybean (soy however is highly genetically modified and estrogenic), do not contain all of the essential proteins by themselves, but when combined with other plants having diverse amino acid patterns, all of the essential aminos can be provided. Therefore, eating a diverse diet as a vegan or vegetarian in order to get all of the complementary aminos is necessary.

From this information, it is clear that people can feed off of animal or only off of plants to get the proper amino acids for creating a healthy body.

How Much Protein Is Needed Daily (for Vegans)?

The industry standard for vegans is 0.9 grams of protein per kilogram of body weight. This is a bit higher than the RDA standard because non-animal protein sources are not as available or complete (in qualitity) in amino acids as vegetarian ones. The easist way to calculate individual needs is to multiply .45 grams by a person's body weight in pounds to get the average. Or for the active athlete who wants to increase the protein intake to maintain or build muscle, figure 1.3 to 1.6 grams per kilogram of body weight. Following is the conversion formula:

To convert lbs to kg (lb = 2.2 kg). Protein intake (grams) = (weight in kg multiplied by .9)

What Is the Function of Protein?

The body needs proteins to grow, repair or replace tissue. Sometimes proteins facilitate or regulate bodily functions; other times they become part of a structure. Following are some roles that protein plays within the body:

• Proteins are building blocks of muscles, blood, intestines, bone, teeth, skin, hair and nails. Collagen is a fibrous protein known to be the elastin and structure of skin, vessels, etc and is found both inside and outside of the cells. Collage makes us about 25% of the protein within the body.
• Some proteins act as enzymes. Enzymes break down substances (like food) and build substances (like bones).
• Some hormones are proteins, examples: Growth hormone (promotes growth), insulin and glucagon (regulates blood sugar), thyroxin (regulates metabolic rate), calcitonin and parathormone (regualtes blood calcium) and antidiuretic hormone (regulates fluid and electrolyte balance).
• Proteins are regulators of fluid balance, a very important role for preventing swelling and water retention.
• Proteins help maintain the balance between acids and bases within the body fluids.
• Proteins act as transporters carrying important nutrients like vitamins and minerals and other molecules. Some proteins act as pumps maintaining the perfect balance of nutrients inside and outside of the cell walls.
• Proteins defend the body against disease in the form of antibodies. Antibodies are giant protein molecules designed specifically to combat "antigens", otherwise known as viruses and bacteria.
• Proteins are used as a source of energy when other sources like carbohydrates are not available.
• Proteins participate in blood clotting and vision.

Why Is Animal Protein Unhealthy for the Human Body?

The type of protein consumed makes a dramatic effect on the body. While protein is necessary for sustaining life and bodily functions, proteins from harmful sources or in high consumption actually are detrimental to the body. The average person in the United States consumes between 70-100 grams of protein a day. That is about double the recommended allowance, but the worst part is, the source of that protein is from animal flesh. Animal flesh is high in saturated fat, phosphorus, sulfurous amino acids, uric acid and nitrogen, not to mention that it throws the pH of the body off, creating an imbalance and a playground for cancer. So just what does animal flesh/protein do to the body:

Heart disease

Research has linked high intake of animal protein to high blood cholesterol levels and increased risk of heart disease.

Kidney Function (Gout & Kidney Stones)

The kidneys are the last filter for the body and have the role of excreting the end products of protein breakdown. When excess protein is consumed, the amino acids travel to the liver for a process call deamination. Deamination is the process of breaking down amino acids and converting them to ammonia. Ammonia, a toxic compound to the body, is then converted to urea and uric acid. High levels of uric acid are very damaging to the kidney, due to their high acidic nature, and can lead to kidney stones and gout, a kind of arthritis.

Mineral Loss (Osteoporosis)

Animal proteins are rich in the sulphur-containing amino acids cysteine and nethionine. These amino acids are highly acidic which cause stress on maintaining acid-alkaline homeostasis in the body. In order to balance the acidity, the body draws calcium (alkaline) out of the soft tissues and the bones. As a result, this process can lead to osteoporosis (bone deterioration). A loss of calcium also affects muscle contraction/relaxation (cramps), blood clotting, and nerve transmission. Calcium is an integral part of the body's function and easily obtainable from many vegan food sources.

Obesity

Some researchers have suggested that a high intake of animal protein alters hormones and the body's response to hormones, including leptin, which regulates energy intake and expenditure as well as appetite. By altering leptin, a person may cause the body to become resistant, which means that the body will not receive the message of "fullness". As a result, a person may not feel full and will keep eating. Furthermore, animal protein is high in saturated fat, which is a calorie dense macronutrient, therefore, contributing to weight gain.

Cancer:

Based on extensive research done by Dr. T. Colin Campbell, diets that contain animal protein turn on cancer genes. Campbell discovered that a person could alter gene expression by changing the diet from an animal-based one to a plant-based diet. Campbell's book China Study is a 20-year study done by the Chinese Academy of Preventative Medicine, Cornell University and the University of Oxford. Other studies have shown that a diet high in animal protein foods increased a person's risk for colon, breast, pancreas and prostate cancer.

Following is a chart showing that more than sufficient amounts of  protein can be derived from plant sources. Plant-based proteins are more easily assimilated in the body and therefore eating less than is suggested by the RDA can satisfy and nourish the body well.

 

Nuts / Seeds (1/4 cup or 4 tbls)	Protein (g)
Chia seed Hemp seed Flax seed Sunflower seed Salba Almond Pumpkin seed Sesame seed Pistachio Walnut Brazil nut Hazelnut Pine nut Cashew	12 10 8 8 7.4 7 7 7 6 5 5 5 4 4
Beans (1 cup cooked)	Protein (g)
Lentil Adzuki Cannellini (white bean) Cranberry bean Navy bean Split pea Anasazi Black bean Garbanzo (chick pea) Kidney bean Great northern bean Lima bean Pink bean Black-eyed pea Mung bean Pinto bean Green pea	18 17 17 17 16 16 15 15 15 15 15 15 15 14 14 14 9
Grains (1 cup cooked)	Protein (g)
Triticale Millet Amaranth Oat, bran Wild rice Rye berries Whole wheat Couscous Bulgar wheat Buckwheat Teff Oat groats Barley Quinoa Brown rice Spelt	25 8.4 7 7 7 7 6 6 6 6 6 6 5 5 5 5
Vegetables (1 cup, cooked)	Protein (g)
Corn (I large cob) Potato (with skin) Mushroom, oyster (1 cup) Avocado (1 raw fruit) Collard greens (1 cup) Peas (1/2 cup) Artichoke (medium) Broccoli (1 cup) Brussel Sprouts (1 cup) Mushroom, shitake (1 cup) Fennel (1 medium bulb) Swiss chard (1 cup) Sweet potato (1 cup) Kale (1 cup) Asparagus (5 spears) String beans (1 cup) Beets (1 cup) Cabbage (1 cup) Carrot  (1 cup) Cauliflower (1 cup) Rutabaga Squash (only zucchini and spaghetti) Celery (1 cup) Spinach (1 cup) Bell pepper (1 cup) Cucumber (1 cup, raw) Eggplant (1 cup) Leeks (1 cup) Lettuce (1 cup, raw) Okra (1/2 cup) Onion (1/2 cup)	5 5 5 4 4 4 4 4 4 3.5 3 3 3 2.5 2 2 2 2 2 2 2 2 1 1 1 1 1 1 1 1 1

(This chart is taken from The Holy Kale and modified for the person with strict candida. All items crossed out are great vegan/vegetarian protein sources but either because of high glucose, gluten, are a nightshade, or for other reasons, these anti-inflammatories of candida must be stricken from the diet. There are still plenty of vegan choices for the person with candida to eat the proper amount of protein daily without feeling the need to eat animal protein, which in itself is very inflammatory.)

What Are My Personal Protein Choices?

Like many people who are vegan or vegetarian, my muscles have definitely gotten leaner. In the past 3 1/2 years my weight has great fluctuated, mostly in the first 1 1/2 years when no one including myself could figure out my problem. Once I figured out my problem, I could adjust my eating to ward off reaction, and therefore, not be on a weight gain-loss rollercoaster.

Even so, I have questioned my amounts of protein, one of the main reasons I was eating eggs for the past year or so. However, I have discovered another source of protein that is rich in vitamins, minerals and micronutrients - sprouts! When the seed is just maturing, it is at its richest nutritionally speaking, and is a phenomenal meat and egg replacement for those transitioning or just a way of ensuring that one is getting the proper amount of protein for maintaining the vital body function listed above.

Type of Sprout	Percent of protein
Alfalfa sprouts Broccoli sprouts Pea sprouts Lentil sprouts Radish sprouts Red clover sprouts Garbanzo bean sprouts Mung sprouts	35% 35% 26% 26% 26% 26% 20% 20%

 

(percentages taken from The Healthy Eating Advisor)

 

So, I eat a variety of sprouts, hemp seed (one of those rare plant products that is a complete protein), spirula (another rare complete protein), nuts and seed, and many many vegetables. I've noticed that within the last few weeks, since being away from the fish eating I did in the US on vacation and upping my raw vegie intake, my nail health and hair quality are actually better. My nails are stronger and the color a bit pinker (paleness suggests anemia). Another comment on the escalating plant food in my diet is that early on after I first got systemic candida and started eating a 50+% raw food diet, my hair actually darkened! Victoria Boutenko, the raw foodist who really purports green smoothies, made that comment in either her book 12 Steps to Raw Foods or one of her books on green smoothies. Anyway, people started commenting that they didn't remember my hair being so dark, and I was that my hair had never had such body. Right! Victoria had written about some anti-aging factors related to a raw food diet, and my body changes are definitely supporting her analysis. 

 

 

Resources

 

Much of the above information was taken from a well-researched article at The Holy Kale.

For further studies in plant vs. animal protein, read T. Colin Campbell's phenomenally researched book The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health.