Ideas for Alternative Protein Sources

Alternative Protein Sources

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.

Spirulina
Can help increase endurance and stamina
Rich source of carotenoids and other valuable phyco-chemicals
May reduce cravings and appetite
Can help promote healthy cholesterol levels and cardiovascular function
Spirulina has been widely regarded as nature`s most complete nutrient source. Organic Spirulina is a rich, whole-food source of vegetarian protein, chlorophyll, essential amino acids, antioxidants, and vitamins. It contains an abundant amount of phycocyanin, a unique, blue-green pigment that may support healthy immune function.

Chlorella
Rich In Chlorophyll
Chlorella contains up to 7% natural chlorophyll, the highest percentage of any known plant on earth. Plant chlorophyll is one of nature’s most powerful cleansing agents.
Rich In Protein
Chlorella contains about 60% protein that is high quality and easy to assimilate, as compared to rice, about 7% protein.
Protein is essential to support the body’s tissues, metabolism and to build the immune system.
Rich In Nucleic Acids
Chlorella is ultra-rich in nucleic acids, key RNA and DNA factors that help protect every cell and raise energy levels.
Rich In Chlorella Growth Factor (CGF)
This famous key factor can help speed your body’s rejuvenation and restoration naturally.
Rich in Vitamins, Minerals, Enzymes, Antioxidants
Chlorella is packed full of naturally occurring nutrients, including the powerful antioxidant, lipoic acid. It is an excellent source of iron and vitamin B12, often deficient in older people. Chlorella has more B12 than liver!

*How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.
IRON:
There are two types of iron —
Heme: found in animal foods
Non-heme: Comes from plants.
Heme iron (the kind from animals) is better absorbed than non-heme iron.
Darker meat is better, more oxygen to the muscles leave the brown color, not fat content. Usually leg/rump cuts are best.

Getting enough iron?
Use Cast iron cookware…Easy!
Good sources of iron are:
Legumes: lentils, soybeans, tofu, tempeh, lima beans
Grains: quinoa, black/brown rice, oatmeal
Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame
Vegetables: swiss chard, collard greens, basil, broccoli, romaine lettuce, green beans
blackstrap molasses, prune juice, cacao, chocolate, cinnamon, turmeric

B12 Sources: Most fish, calf’s liver, eggs
B6 Sources: Spinach and kale (don’t eat raw), bell peppers, garlic, broccoli, collard greens, Brussel sprouts, crimini musahrooms, celery
ORAC= Oxygen Radical Absorbance Capacity
Www.superfoodly.com

ReCap: Cutting Board Education Night

If you missed the Local education night here is a few things we discussed:

Muscle building with Plant Protein
*How do you support a body on a plant based diet without eating meat?

Earth is the ultimate prism. Every green plant captures a different wavelength of light and energy from the sun. A collection of juices from sea plants, field grasses and garden vegetables will alkalize your body, build up your blood, and cleanse your cells.

What is a Carbohydrate? Fruit, vegetable, starch, grain, pasta
What is a Protein? Animal meat, dairy
What is a Fat? Nut, seed or oil

How Much do we need daily? Age/Gender/Health History
Carbs: Weight loss must be under 50g a day, aim for no more than 30g of carbs at a meal and 8g of sugars within those carbs. Think higher fiber foods.
Protein: 1g per 1kg body weight (think about half your body weight)
Fat: 25-30% daily calories can come from the pure sources of healthy fats.

***Ratios are different for everyone and Should be evaluated by a Certified Health Professional or Holistic Professional based on your health history.***

What are Amino Acids? What do they do?
Assists with the stabilization or recovery of muscle strength, endurance, and volume
Helps keep body tissues firm
Helps minimize body fat
May support a weight loss regimen
Aid in normalizing protein synthesis

If the essential amino acids are not present in the daily diet the body will break down existing proteins in order to supply the body with the missing amino acids.

Essential Amino Acids:
Cannot be produced in our body and thus must be consumed in our diets. The essential amino acids humans cannot synthesize are:
Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. (Arginine is mostly required in young children and not as important as adults)

Non-Essential Amino Acids: These can be synthesized by the body.
Proteins drive ALL functions of the various organs of the human body.
Alanine (from pyruvic acid)
Arginine (from glutamic acid)
Asparagine (from aspartic acid)
Aspartic Acid (from oxaloacetic acid)
Cysteine
Glutamic Acid (from oxoglutaric acid)
Glutamine (from glutamic acid)
Glycine (from serine and threonine)
Proline (from glutamic acid)
Serine (from glucose)
Tyrosine (from phenylalanine)

If you fail to obtain even just one out of the essential amino acids, your body’s proteins so not complete and the body is forced to steal from bones and elsewhere to create metabolic processes in your body. Also, unlike fats and carbohydrates, your body does not store excess supplies of amino acids for later use – you need a regular supply of them everyday.

Foods with amino acids include animal and vegetable sources. Most of the animal sources such as meat, eggs and milk are considered to be “complete protein sources” meaning that these contain all the essential amino acids that your body needs.
Vegetables are also good amino acid food sources but most of them do not usually contain all essential aminos.

Amino Acid Deficiency and Supplementation
Many people who are sick, fatigued, or trying weight loss programs, vegetarians or Vegans consume insufficient amounts of protein. Thus, supplementation of amino acids has been increasingly necessary. B6 and B12 are the most common of deficiencies when not consuming animal protein.

Non Meat Forms of Amino Acids: Think SEA LIFE!
*How can I combat muscle fatigue or just plain being tired all the time?
More GREEN foods create energy in the body! How do plants grow? They need sun, water, rest, minerals and vitamins, and time.

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
*Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

*How do we use food as medicine so we can fuel the body, heal and repair?
Basic Weight management Strategies and Lifestyle Strategies
1-Adequate ATP
2-Nutrient Density-Organic Foods. **A MUST!!!**
3-Balance-60-80% Alkalizing (pH Balance)
4-Moderation-Limited Refined Sugar
5-Calorie Control=Calorie Restriction
6-Variety= Seasonal Eating VS Emotional Eating
Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

Definitions and menu DeCoding:
Vegan: A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.
Vegetarian: does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.
Paleo: consume vegetables, fruits, nuts, lean meats, no grains, no processed foods.
Pescatarians: do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.
Lacto vegetarian: includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

Food Catagories: Do you now what you are eating and how to combine them? (Just a few listed below)

Whole Grain, Gluten
Tamari, Coconut Aminos, Soy Sauce
Flax Seed, Chia Seed, hemp hearts, Tahini
Hummus, lentils, Tofu, beans
Nut Meat, Nut Milk, Quinoa
Micro greens, Sprouts

Spices: parts of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds ex: cinnamon, cloves, ginger and pepper.
Herbs: come from the leafy and green part of the plant. Ex: Basil, oregano, rosemary, Parsley, mint.
Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

*What do I pair together to equal complete protein meal?
A nut or seed plus a legume equals a complete Protein.

BASIC PROTEIN NUTRITION INFO:**Even though you are worried about getting enough protein, you need to watch the Carbohydrate content of your meal. **
1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal
1 small sweet potato: Not a nightshade 2g protein (22g carbs) 95 cal
1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal
1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber
1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.
HAS ALL 9 ESSENTIAL AA
1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal
1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal
1/2 cup brown rice: 5g protein (23g carbs) 150 cal
1/2 cup Black Rice: 10 LESS carbs than brown rice
4oz Tofu: 9g protein (3g carbs) 90cal
1/2 cup Soy beans: 14g (9g carbs) 150 cal
1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal

Aminolase: Protein Nutrition

PROTEIN NUTRITION
Aminolase. Arthur Andrew Medical
30 capsules $24.99
90 capsules $69.99

Worth every penny for anyone “training” and not just “working out!”

Ideal for body builders, runners, fitness enthusiasts, or anyone with an active lifestyle, Aminolase represents a breakthrough in protein nutrition for those using protein supplements or meal replacements to help build or maintain healthy muscle mass and accelerate muscle recovery. Aminolase should be taken with protein rich foods and all protein supplements including the following: whey, milk, casein, soy, pea, rice and hemp. Protein supplements are one of the richest sources of all nine essential amino acids that the body is unable to produce on its own; however all protein must first be processed into a usable form, which includes essential amino acids and beneficial peptides (i.e., Di and Tri-peptides). To be effective, protein must be broken down into a smaller particle size within approximately 90 minutes of consumption. This transit time represents the time from which protein passes from the stomach through the small intestine where digestion/absorption primarily occurs; from there it will be assembled into muscle building protein (a bio-usable form). Undigested protein will simply be excreted from the body, resulting in increased kidney stress and wasted amino acids, essentially pouring your expensive protein supplement down the toilet.*

Servings Per Container: 30
Consume 1 capsule of Aminolase™ per 25 grams of protein. Aminolase capsules may also be opened and added directly to your favorite protein supplement, or taken with any protein rich meal.

Serving Size: 1 capsule
Amount Per Serving:
Aminolase TPA™ … 250mg
Acid Stable Protease Blend
Other Ingredients: Cellulose (vegetarian capsules)
Aminolase is free of dairy, gluten, and soy allergens. Contains no artificial colors or preservatives.

5 Things You Didn’t Know About Eggs – Eggciting Egg Ideas

eggs

“Egg”citing Egg Ideas

Eggs are so good for you.  They are a cheap source of protein for your body and wallet!  Egg whites contain adequate amounts of all essential amino acids.  Eggs are a good source of iodine, important for healthy thyroid function.  Egg yokes contain Lutein, which is an important phytonutrient for eye health.  Eggs are also an excellent source of B Vitamin Choline, which is an important nutrient for brain function.   Eggs have omega 3’s and are a very good source of selenium. Without enough iodine the body cannot synthesize thyroid hormones (T3 & T4).  And without selenium the body cannot have healthy thyroid metabolism function.  
1 egg:egg
70 calories
5.5grams Protein
4.5g Fat
55g potassium
186g Cholesterol
0 Fiber
1g Carb
Always Always please choose organic, free range eggs

Deviled Eggs
deviled egg

 

 

 

6 Organic Free Range eggs
1/4 cup Coconut yogurt
1-2 TBSP olive or avocado oil
1 tsp coconut vinegar
1 tsp Organic yellow mustard
1/8 teaspoon salt
 Paprika, for garnish
pepper (optional)
 
Boil eggs. Crack and peel shells.  Remove yokes. Mix with the rest of the ingredients, smashing with a fork. Return mixture to eggs and garnish with Paprika

Egg White Breakfast Pizza

 Break 3-4 Egg whites in a hot pan coated with coconut Oil.  Fry until a round.  Remove from heat.  Add Salsa, or Pizza Sauce and Breakfast sausage or Meat and top with Cheese.  Add Salt and Pepper
 

Egg in an Avocado

Preheat oven to 425 degrees
Cut Avocado in Half, Remove pit.  Scoop out extra if the hole is small.  Use the left over yoke from breakfast pizza and put in the middle of the avocado. Season each filled avocado with chives, parsley, sea salt, and pepper.
Bake about 15 mins

How to Make a Hard Boiled Egg