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This is an easy, delicious, and refreshing soup to serve cool, on a warm summer day. I have frequently served this to guests when they arrive at my home!

Cucumbers are especially good because they contain a “hormone needed by the beta cells of the pancreas to produce insulin. The enzyme crepsin in cucumbers is targeted toward breaking down excessive protein in the kidneys.” (1) Cucumbers have an amazing amount of nutrients in them. They can be used extensively in a healthy and healing eating plan!

Ingredients

1 Avocado (peeled and the seed removed)

1 Cucumber ( I cut into chunks, but leave the skin on)

4 T. Dill weed ( fresh is best, but dried works also)

2 teaspoons Lime or Lemon juice

½ teaspoon Mineral-rich, pink Salt

¼ cup Pure, Mineral-rich Water

Directions

1. Blend in blender until smooth and creamy. (If it is too thick, add some more water.)

Source:1. Cousens, Gabriel and Rainoshek, David. (2008). There is a Cure for Diabetes. Berkeley, CA: North Atlantic Books. p. 192.

Notes:

1. Remember to buy organic and non-GMO foods, if possible.

Remember, the main ingredient is always love!

copyright@nancyaddison2015

Medical Disclaimer:

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Yet ideas about how much and what type of protein we need have changed over time. Even today, experts’ opinions vary. What is important is that you make the right diet choices for your individual needs. Let’s look at all the research to date.

At the beginning of the twentieth century, Russell Henry Chittenden, the father of biochemistry, was disturbed that physicians were recommending high-protein diets of 135 grams a day. He thought this was wrong and set out to test this dietary theory. Chittenden began by doing a study on himself using a low-protein diet. He lost weight, had more energy, got rid of his arthritic joint pain, and was, in his opinion, healthier than he had been on a high-protein diet.

He began testing colleagues, students, and athletes at Yale. On the low-protein diet, they all had more energy, felt better, and actually increased their performance ability by more than 35 percent. In 1904, Chittenden concluded that “35–50 grams of protein a day was adequate for adults, and individuals could maintain their health and fitness on this amount. Studies over the past century have consistently confirmed Professor Chittenden’s findings.”(1) The current recommended daily allowance of protein for adults is 46–56 grams per day. (2)

Some studies say that the amount and type of protein a person should eat depends upon his or her blood type. Dr. Peter J. D’Adamo and Catherine Whitney’s book Eat Right 4 Your Type looks at the connection between blood type, diet, and health.

My blood type is O, as is my daughter’s. The book says that “O blood types are meant to thrive best on a high protein (red meat) and low carbohydrate diet.” (3) I have been vegetarian for 35 years, and so has my daughter. We do extremely well on a healthy vegetarian diet, but we do make sure we consume enough protein-rich organic, sprouted, plant-based foods like beans, lentils, nuts, seeds, whole-grain rice, and quinoa, and have a good amount of healthy fats in our diet.

The authors say that A blood types are supposed to be vegetarian (high carbohydrate and low fat); B blood types should eat dairy, meat, fish, grains, vegetables, and fruit; and AB blood types should consume mostly vegetarian food, with moderate meat and dairy. In the book, the authors list various foods that are good, better, best, or worst for each blood type. (4) It is up to you to decide if this theory is right for you.

Many athletes today are filling their bodies with protein-rich food, thinking it will make them stronger and their muscles bigger. According to the Vegetarian Resource Group: Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Athletes do not need much more protein than the general public. (5)

This is backed up in an AARP article by tennis athlete Martina Navratilova, who says: On days that I work out, I’ll have a little protein with some carbs after exercising. This combo speeds up the manufacture of new glycogen (the carbohydrate that is stored in muscle and supplies energy) and elevates key hormones in the body that are involved in muscle repair and growth. In addition, the snack amplifies the fuel I get from carbs. (6)

This fits in with what I have read from other top athletes like Brendan Brazier, two-time Canadian 50K ultramarathon champion. He thinks recovery time from working out is really the most critical factor for success as an athlete, rather than protein intake. He lives and thrives on a 100 percent plant-based diet.

Many vegetarian proteins are a combination of carbohydrates and protein.

Our bodies are all different, and our heritages, environments, and our blood types are all different. You need to find what works best for you.

There are several myths about protein. For instance, in the 1971 book Diet for a Small Planet, Frances Moore Lappé wrote that plants contained “incomplete proteins” with inadequate amounts of specific essential amino acids for them to meet the dietary needs of people. She emphasized the need to combine vegetable-based foods to obtain the complete amino acid complexes needed for optimum health when choosing not to consume animal protein.

However, according to Dr. John McDougall, Lappé did not understand the scientific research on human protein needs and the sufficiency of plant-based foods. Dr. McDougall says that plant combining “is unnecessary and implies that it is difficult to obtain ‘complete’ proteins from vegetables without detailed nutritional knowledge. Because of her complicated and incorrect ideas, people are frightened away from plant-based diets.” (7)

Thankfully such myths are slowly but surely being dismissed as untrue. The American Dietetic Association (ADA) revised its position statement on vegetarian diets, and now agrees that well-planned vegetarian diets are “a healthy, nutritionally adequate dietary practice for all stages of life.”

In addition to this, according to Mladen Golubic, MD, PhD of The Cleveland Heart Clinic: The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases. (8)

For example, in a recent study of more than 6,000 people in the best nationally representative dietary survey in the United States, those between 50 and 65 years old who reported high protein intake had a 75 percent increase in dying from any cause, a four-fold increase in cancer death risk during the following 18 years, and a five-fold increase in death from diabetes. Those with moderate intake had increased cancer death risk three-fold when compared with the low protein intake group!

It is important to note that these associations were either abolished or attenuated if the proteins were plant derived.

The composition of amino acids, building blocks of protein, derived from animals is different than from plant proteins. What we need are amino acids, not the proteins themselves. As for the amount of protein we eat, it is not practical or very accurate to measure that on a daily basis. 0.8 g/kg is generous. According to the World Health Organization, 0.5 g/kg is adequate for good health.

Make sure you get enough calories from unprocessed whole foods of plant origin, and you will be getting enough protein.

You should eat a variety of legumes (beans of any type, shape, or color, including lentils, and peas), and 100 percent whole-grain products and vegetables. Do not worry about getting enough proteins. If you get enough calories from these whole foods, you are getting enough protein.

As for other nutrition, there is not a single nutrient (with the possible exception of Vitamin B12) that you cannot get from plants. In fact, meat or fish do not have any dietary fiber, and only minuscule amounts of beneficial compounds that are not technically essential nutrients. However, these essential nutrients are richly present in plants and seem quite beneficial for human health. (9)

Dr. Andrew Weil, a prominent expert in the health field, also addressed this subject: “You may have heard that vegetable sources of protein are incomplete and become complete only when correctly combined. Research has discredited that notion, so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.”

“Whether or not you’re a vegetarian, I recommend that you divide your daily calories as follows: 40–50 percent from carbohydrates (including vegetables, fruit, whole grains, starchy roots and tubers, and legumes), 30 percent from fat, and 20–30 percent from protein, which amounts to between 100 and 150 grams on a 2,000 calorie-a-day diet.” (10)

Dr. Weil, then, actually recommends more protein than Dr. Chittenden. Take into account that Dr. Chittenden was probably using “meat” protein as a good portion of his diet study. So, the type of protein may vary from person to person. In my opinion, you have to decide what type and amount of protein works best for you.

Dennis Gordon, MEd, RD, voices the same opinion as Dr. Weil and Dr. McDougall. In the article “Vegetable Proteins Can Stand Alone,” Gordon wrote:

Complementing proteins is not necessary with vegetable proteins. The myth that vegetable source proteins need to be complemented is similar to the myths that persist about sugar making one’s blood glucose go up faster than starch does. These myths have great staying power despite there being no evidence to support them and plenty to refute them.

Dietitian Dr. Reed Mangels, PhD, RD, also has spoken about protein combining: “It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary. It is more important to eat a varied diet throughout the day… The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh). . .

This recommendation includes a generous safety factor for most people… To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from plant-based sources.” (11)

Protein myths have been around for almost a century, but beans, seeds, leafy greens, legumes, grains, eggs, and dairy are all sources of protein. In fact, leafy greens are among the best sources of protein. For example, 45 percent of spinach is protein.

Nuts and Seeds

Nuts and seeds are perfect foods because they are a combination of protein, fat, and carbohydrate.

They contain delicate polyunsaturated fatty acids that can become rancid shortly after being shelled, so store them in a tightly sealed container (preferably glass) in the refrigerator. Nuts that come from tropical climates can contain high levels of fungal mycotoxins, which result from improper storage.

Almost all nuts and seeds also contain certain compounds that include enzyme inhibitors and phytic acid, which can prevent the body from absorbing some nutrients. To help diminish the phytic acid and enzyme inhibitors, and to make them more digestible, place them in a glass or steel bowl and soak them for 12–18 hours in non-chlorinated water and a little bit of whole sea salt. If desired, you can dehydrate or roast them in the oven at a low temperature. Eat them within a few days. When buying nuts and seeds, look for products that are sprouted or have been soaked.

Pine nuts (pignoli) are nature’s only source of pinolenic acid, which helps diminish your appetite. They have the highest concentration of oleic acid, a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body, which helps protect our heart. Pine nuts are also packed with 3 mg of iron per one-ounce serving and are rich in Vitamin B1 and Vitamin B3, manganese, copper, magnesium, molybdenum, and zinc, as well as being a source of Vitamin B2, Vitamin E, and potassium.

There are more than 29 varieties of pine nuts. Most of the pine nuts in US grocery stores are from trees grown in China, Mexico, and Korea. All pine nuts are nutritious, but the most nutrient-dense are Mediterranean pine nuts, which come from the Stone Pine (Pinus pinea, or Umbrella Pine) native to Portugal, Spain, and Italy.

Mediterranean pine nuts are lower in calories, have a great ratio of Omega 3 to Omega 6 essential fatty acids, have a higher level of phytosterols, and have a greater protein content than other varieties of pine nut.

Pine nuts are wonderful to have as a snack or add to a meat substitute, protein drink, or smoothie.

Hemp seeds are actually nuts. They contain significant amounts of Omega 3 and Omega 6 fatty acids, as well as protein. They also contain significant amounts of Vitamin E, which is important for the thyroid gland. Hemp seeds are seen as an excellent food source because of their great combination of high-quality oil, or good fat (44 percent), protein (33 percent), and fiber (12 percent).

Hemp protein contains all of the complex amino acid proteins, and is extremely similar to the type of protein in animal foods. It has a wonderful digestibility and appears to be free of the anti-nutrients found in soy. Hemp seeds deliver a good source of readily absorbable, nutrient-dense protein that can be readily utilized by the body. (12)

Almonds are actually seeds. They are a powerhouse of nutrients, including manganese, magnesium, copper, Vitamin B2, and phosphorus, and are a great source of protein and fiber. One quarter cup of almonds has 12 grams of protein. That is more than twice the amount of protein in one egg. However, almonds contain 1,800 more Omega 6 fatty acids than Omega 3 fatty acids. This can seriously throw off the balance of Omega 3 to Omega 6 fatty acids in the body. For that reason, I use unsweetened hemp or coconut milk these days instead of almond milk.

Walnuts are especially good for the vegetarian diet. They are high in protein; they are a very good source of manganese, copper, tryptophan, and Omega 3 and Omega 6 fatty acids; and they have a fairly good ratio of Omega 3 to Omega 6 fatty acids (four Omega 6s to one Omega 3), with only eight percent saturated fat.

Cashews are a very good source of copper, magnesium, tryptophan, and phosphorus. Copper is necessary to maintain healthy bones and connective tissues. Cashews have 117 Omega 6 fatty acids to one Omega 3, and have 12.5 percent saturated fat. I love cashews, but I try to combine them with other nuts and seeds when I eat them to help balance out the Omegas and saturated fats.

Pumpkin seeds are a good source of protein and fiber, as well as minerals, including zinc, iron, magnesium, phosphorus, potassium, copper, and manganese. Pumpkin seeds have 117 Omega 6 fatty acids to one Omega 3 and have a saturated fat content of 14 percent. Interestingly, pumpkin seeds are terrific at helping the body get rid of parasites.

I am a licensed certified wildlife rehabilitator, and I use pumpkin seeds on a regular basis when feeding the wild animals I rehabilitate. I grind the seeds and immediately add them to the animals’ food, and it is amazing to me how many tapeworms and other types of parasites come out in their bowel movements. Because of this, I use pumpkin seeds frequently, in a freshly ground form, in my own foods.

Protein Supplements

Sometimes vegetarians feel they are just not getting enough food, protein, or sustenance. They probably need concentrated nutrients from protein and carbohydrates, along with some good fat. When the body is getting a combination of protein, carbohydrates, and fat from nutrient-dense, whole food, that is full of live enzymes, the body can feel nutritionally satisfied.

Studies have shown that after an intense workout, it is helpful to replenish your glycogen by having some carbohydrates combined with some protein, which appears to support muscle. The fat tells the body how to utilize the protein and carbohydrates. When I use a meal replacement or protein powder, I add about a tablespoon of good fat to the mixture, usually coconut oil or flax seed oil, or a combination of both.

If you choose to use a protein supplement, I recommend using one that contains protein that is organic, vegan, gluten-free, raw, and whole-grain. I list a few really good certified organic protein supplements in the Resources section. Protein supplements made from sprouted seeds, nuts, whole grains, whole-grain rice, hemp seeds, legumes, peas, and beans are some of my favorites. When buying protein supplements, make sure they aren’t a mystery protein by reading the ingredient list very carefully. Anything that simply says “protein” could be ground leftovers from meat packing plants. Those leftovers can include hair, nails, hooves, and other animal parts.

Be careful which protein powders or supplements you buy. Consumer Reports tested 15 high-protein drinks and found that many contained various levels of toxic heavy metals. Here is an excerpt from the report:

“Our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.” (13)

Again, read the ingredients carefully and buy ones that contain only organic whole vegetarian food.

Marketing for these high-protein drinks is sharp, savvy, and targeted to bodybuilders, athletes, baby boomers, and pregnant women. The advertising can say that the drinks build muscle or help shed unwanted pounds. People have the idea that if they consume more protein, their bodies will build more muscle, but lifting weights and exercising are what builds muscle.

Whey

Whey protein, a naturally occurring substance derived from milk, is considered vegetarian. Whey protein is separated from the curds in milk during the cheese-making process. It is usually refined into a powder that is commonly added to protein powders or bodybuilder protein drinks. Protein powder can be mixed with beverages such as juice.

Since whey is derived from milk and has some lactose in it, people who cannot digest lactose can have allergic reactions such as sneezing, itching, and rashes after ingesting it.

Whey protein is in many products that are widely marketed to athletes, seniors, and teenagers for many reasons including meal replacement, weight loss, and body building.

Many people consume these whey drinks or supplements without being aware they are ingesting excessive amounts of whey protein and accumulating too much protein.

Excess protein damages the body. High amounts of protein, specifically whey protein “can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headache.” (14)

The American Council on Exercise reported that large amounts of whey protein can be stored as a form of fat. Studies have shown that whey protein can also stress the liver and kidneys, because they break down the majority of protein.

According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, daily protein ingestion of less than 2.8 grams per kilogram of body weight does not harm renal function in athletes. The American Diabetes Association recommends that diabetic individuals consume only the recommended daily amount or less than that. Liver and kidney disease patients should ensure that their whey protein intake is closely monitored to avoid complications.

Excessive whey protein intake can result in kidney stones or calcium deposits in the kidney, which can be very harmful if left untreated.

The National Institutes of Health recommend a moderate protein diet. Be very cautious about using whey protein powders on a regular basis and monitor how much is being ingested, so you aren’t getting too much. Remember this is animal protein. “The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases. …According to the World Health Organization, 0.5 g/kg is adequate for good health.” (15)

Soy

Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contained high quantities of natural toxins or “anti-nutrients” and were high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein. In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC).

When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb.

Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.[ii] It also contains goitrogens, which are known to suppress the functioning of the thyroid. (16)

Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according to the Natural News newsletter. (17)

Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup.”[iii] Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.(18)

They found it:

1. Causes cell cycle dysregulation, which is a hallmark of tumor cells and human cancers.

2. Inhibits DNA synthesis in certain parts of the cell cycle—the cells’ reproductive process which underlies the growth and development of all living organisms.

3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine (POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor. (19)

These reasons are why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food. I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.

Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.

Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states: “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.” (20) He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants. (21)

A billion-dollar industry advertises soy as the answer to many health issues. Soy is frequently touted as the answer to women’s menopause problems, heart disease, and weight problems, as well as a great protein source. Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA approval statement that soy can help lower the risk of heart disease. In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time. (22)

They wrote:

There is abundant evidence that some of the isoflavones found in soy, including genistein and equol, a metabolite of daidzen, demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans. Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4. Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditis. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products. Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants. (23)

Think carefully about the effects that soy can have on the thyroid, our master gland which affects almost all aspects of our health, and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.

Soy is touted as solution to menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it. Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.

For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH) production, which is what signals the testicles to work. A high soy intake, which potentially lowers the level of LH, increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance. Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility. (24)

Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say: “That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy. . .

In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.” It doesn’t. . .

P.S.: Fermented , organic soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu. (25)

Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”

Finally, soy protein isolate, a byproduct of soybean oil processing that is found in a huge number of vegan foods, is something to avoid completely. The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.

After the soybeans, which are mostly GM varieties, are crushed to extract the oil, the leftover soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline. The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is then spray-dried. (26)

A regular, standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein.

Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can grind your own almond flour at home from almonds. You can make your own seitan (wheat meat) at home. You can make your own rice milk or hemp milk at home with a blender and some whole-food ingredients. The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.

Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.

As I researched soy, I came to seriously reconsider its use. When I first became a vegetarian, I used soy for many things. I used to feel that soy milk, soy beans, and other soy products were foods I should use. I learn something new every day. No one knows everything, so be open to new information.

I found some soy vegetarian alternative meats worked really well as transition foods from a meat-based diet. Some of them didn’t taste very good and were a huge waste of money, but a few were pretty good. I always looked for organic ones, but those were rare. I slowly weaned myself off them. There are many more choices today that are organic and taste much better than what was available in 1988.

As I have learned more about soy, I always try to avoid it if possible. I do, however, use organic fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley, and they taste terrific. I buy these instead of the soy variety.

In conclusion, if you are going to buy soy, buy certified organic soy because it won’t be from genetically modified seeds. Buy sprouted and/or fermented soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.

Beans

Beans—including black beans, garbanzo beans (also known as chickpeas), pinto beans, and kidney beans—are a great source of protein, fiber, and antioxidants. Beans are relatively inexpensive and easy to store in a dry, cool place for a fairly long time.

The fiber in beans has been shown to help lower cholesterol by binding with bile acids, which are used in making cholesterol. Fiber isn’t absorbed into the body. It passes out of the body, taking the bile with it. Beans also help prevent blood sugar levels from rising too quickly after a meal, making beans a good food choice for people with diabetes or hypoglycemia. Combining beans with whole-grain rice gives you all the essential amino acids.

A little-known and beneficial attribute of beans is that they contain the enzyme sulfite oxidase, which can detoxify sulfites. Sulfites are a common preservative used in many foods today. Many people are sensitive to sulfites, resulting in weight gain, headaches, and rapid heartbeat. Eating one cup of black beans can give you 172 percent of the daily value of the trace mineral molybdenum, which is the key component of sulfite oxidase.

The Journal of Agriculture and Food Chemistry researched beans and found they are as rich in anthocyanin—an antioxidant compound—as cranberries, oranges, and grapes. In fact, black beans had approximately 10 times the amount found in oranges. The darker the bean, the higher the antioxidant properties were. Gram for gram, black beans had the highest levels of antioxidants. They descended in order of black, red, brown, yellow, and lastly white.

Vegetarian Protein Sources:

Almonds (¼ c.) 12 grams
Amaranth (3½ oz.) 16 grams
Baked beans (8 oz.) 11.5 grams
Broccoli (3½ oz.) 3.1 grams
Brown rice (7 oz.) 4.4 grams
Buckwheat (3½ oz.) 12 grams
Bulgur (1 c. cooked) 6 grams
Cashews (¼ c.) 5 grams
Cow’s milk (½ pint) 9.2 grams
Egg (boiled) 7.5 grams
Garbanzo beans (chickpeas) (7 oz.) 16 grams
Hard cheese (1 oz.) 6.8 grams
Hemp seeds (1 oz.) 11 grams
Lentils (4½ oz.) 9.1 grams
Mediterranean pine nuts (1 oz.) 10 grams
Muesli (2½ oz.) 7.7 grams
Nori seaweed (3½ oz. dried) 35 grams
Nutritional yeast (3½ oz.) 50 grams
Oatmeal (1 c.) 6 grams
Peanuts (1 oz.) 7.3 grams
Pine nuts (1 oz.) 6.8 grams
Porridge (6 oz.) 2.4 grams
Potatoes (7 oz.) 2.8 grams
Pumpkin seeds (raw) (1 oz.) 7 grams
Sesame seeds (3½ oz.) 19 grams
Spinach (fresh) (1 c.) 1 gram
Spirulina (3½ oz.) 68 grams
Sunflower seeds (3½ oz.) 24 grams
Walnuts (¼ c.) 25 grams
Whole-grain bread ( 2 slices) 7 grams

Sources:
1 McDougall, John. (2003, December). “A Brief History of Protein: Passion, Social Bigotry, Rats, and Enlightenment.” The McDougall Newsletter, 2(12). Retrieved from http://www.nealhendrickson.com/mcdougall/031200pup rotein.htm
2 Centers for Disease Control and Prevention. “Protein.” Retrieved fromhttp://www.cdc.gov/nutrition/everyone/basics/protein.html 3 D’Adamo, Peter J., & Whitney, Catherine. (1999). “Blood Type O, Food, Beverage and Supplement List.” Eat Right 4 Your Type. Berkley Books.
4 Ibid.
5 Mangels, Reed. “Protein in the Vegan Diet.” Vegetarian Resource Group. Retrieved from http://www.vrg.org/nutrition/protein.php
6 Navratilova, Martina. (2009, May 22). “Eat the Right Kinds of Protein: Don’t Overdo Protein; Do it Right. Here’s How.” AARP.
7 McDougall, John. (2003, December). “A Brief History of Protein, Passion, Social Bigotry, Rats, and Enlightenment.” The McDougall Newsletter, 2(12). Retrieved from http://www.nealhendrickson.com/mcdougall/031200puprotein.htm
8 Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_be nefits-of-plant-based-diets
9 Weil, Andrew. (2005, March 21). “Vegetarians: Pondering Protein?” Retrieved from
http://www.drweil.com/drw/u/id/QAA142995 85 Ibid.
10 Gordon, Dennis. (1996, March). “Vegetable Proteins Can Stand Alone.” Journal of the American Dietetic Association, 96(3).
11 Mangels, Reed. “Protein in the Vegan Diet.” Vegetarian Resource Group. Retrieved from http://www.vrg.org/nutrition/protein.php
12 Leson, Gero, & Pless, Petra. (1991). Hemp Foods and Oils for Health. Sebastopol, CA: Hemptech. Gero Leson, DEnv, is an environmental scientist and consultant with extensive experience in food and fiber uses of hemp and other renewable resources.
13 Consumer Reports. “Alert: Protein Drinks: You Don’t Need the Extra Protein or the Heavy Metals Our Tests Found.” Retrieved from http://www.consumerreports.org/cro/magazine- archive/2010/july/food/protein- drinks/overview/index.htm
14 WebMD. “Whey Protein.” Retrieved from http://www.webmd.com/vitamins- supplements/ingredientmono-833 WHEY%20PROTEIN.aspx?activeIngredientId=833&activ eIngredientName=WHEY%20PROTEIN
15 Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_be nefits-of-plant-based-diets
16 Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_Roundup_G MO.html#ixzz1RzIZAWwh
17 Fallon, Sally, & Enig, Mary G. (2000, April–May). “Newest Research on Why You Should Avoid Soy.” Nexus (7)3. Retrieved from http://www.eregimens.com/therapies/Diet/Soy/Newest ResearchonwhyYouShouldAvoidSoy.htm
18 Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_research_Rou ndup.html
19 Ibid.
20 Mercola, Joseph. (2012, June 9). “New Evidence Against These Cancer-causing Foods – and the Massive Cover-up Effort.” Retrieved from http://articles.mercola.com/sites/articles/archive/2012/06/0 9/monsanto-roundup-found-to-be-carcinogenic.aspx
21 Bellé, R., et. al. (May 9, 2012). Journal of Toxicology and Environmental Health, Part B: Critical Reviews, 15(4), 233- 237. Retrieved from http://www.tandfonline.com/doi/abs/10.1080/10937404.2 012.672149
22 Mercola, Joseph. (2009, January 9). “Learn the Truth About Soy. Just How Much Soy Do Asians Eat?” Retrieved from http://articles.mercola.com/sites/articles/archive/2000/ 01/09/truth-about-soy.aspx
23 Ibid. 100 Sheegan, Daniel M., & Doerge, Daniel R. (1999, February 18).Letter to Dockets Management Branch (HFA-305). The letter was posted on ABCnews.com as “Scientists Protest Soy Approval.”
24 Bellatti, Andy. “You Ask, I Answer: Soy Protein Isolate.” Medpedia. (Belatti is a commenter on the original article by Kelsey Lepp.) Retrieved from http://smallbites.andybellatti.com/you-ask-i-answer- soy-protein-isolate/
25 Rutz, Jim. (2006, December 12). “Soy is Making Kids ‘Gay’.” WND Commentary. Retrieved from http://www.wnd.com/2006/12/39353/
26 Cousens, Gabriel. (2008). There Is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.
27. Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_benefits-of-plant-based-diets
28. Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_Roundup_GMO.html#ixzz1RzIZAWwh
29. Ibid.

copyright@nancyaddison2024

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison
Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Protein appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Save On Health Insurance Premiums

Living healthier could mean you qualify for lower health insurance premiums. For example, if you have a high-deductible health plan (or HDHP) then you may qualify for a Health Savings Plan (or HSA) and can end up saving more money on health-related expenses because it will be tax-free.

Dine-In Instead Of Eating-Out

Suppose you’ve become more accustomed to dining out than eating in. But you’ve now decided that the only way to reach your health and wellness goals is by following a customized eating plan, and eating out just won’t help you reach your diet goals any longer. You could opt to eat at home instead. This way could create a personalized meal plan for yourself as well as save on money too by not splurging on food that comes at restaurant prices.

Choosing to go vegetarian can also cut down on your food costs. Most of the money we spend at the grocery store is attributed to meat and dairy products. Nancy Addison of Organic Healthy Life has plenty of tips and resources for helping you to cut out meat and increase your consumption of organic goods. This is one choice that can be great for your body and your budget.

Walk Instead Of Driving

Another way you can save a pretty penny while enjoying a healthier lifestyle is by saving on transportation costs if you could walk, jog, or cycle to work, especially if the commute is short and you do so on a regular basis. Plus, you’ll no doubt be getting fitter and your actions will be beneficial for the environment too.

Hire Professionals To Spring-Clean Your Home

Perhaps, you need some help on the home front when it comes to giving your home a deep non-toxic cleaning once a month. While this may seem like an extra expense, this could end up saving you money. Plus, it may free up time so that you can focus on your health journey more.

Check Your Home For Health Hazards

Even with a great monthly professional deep clean, there are some health issues that can sneak through. For example, pests can become an issue that you need to contract with a professional to eliminate. But an even more overlooked issue is mold. Even a small plumbing leak can lead to dangerous levels of mold in your home. And if it turns out to be black mold, that is a major problem. To prevent these issues, look online for “plumbers in my area” and read through the reviews to find a few potential options. Then, have them come out for written estimates before committing to one choice. That way, you’ll find someone with reasonable prices and good customer service who can help eliminate the leak – and mold threat – quickly and safely.

Buy Food In-Season

Suppose you’ve decided to cut out meat to consume a plant-based diet instead, then it may be better to buy fruits and veggies in bulk and in-season to take advantage of any savings or discounts. Better yet, you could even grow your own produce. That way, you’ll have access to the freshest of ingredients, and you’ll save on grocery experiences by not having to purchase these items at a cost plus markup price.

Do Free Outdoor Activities

If you haven’t been noticing outdoor gyms popping up everywhere, then you have been missing out on a fun (free) outdoor activity to get fit and make new friends in the process. You can also choose to run, cycle, walk, or rollerblade around your neighborhood or local park.

You can also spend about $20 to invest in a few disc golf sets. It’s a fun activity that you can do alone, with friends, or with your family almost anywhere. There are disc golf courses across the country, and they are usually free or a few dollars for general park admission.

Make Money By Leading A Healthier Lifestyle

You can do more than save money by getting healthy. You may also be able to make money! For example, you can share how you managed to save money while getting healthy, and potentially make some serious passive income through affiliate marketing. Or you could choose to start a business selling athletic equipment or personal training. If you decide to go the business route, then it’s important to market your business adequately. You can create business cards with an online template maker and customize them to reflect your branding. If you have a logo, be sure to include it along with a font and color schemes that reflect your business.

In summary, living healthily will probably mean having to make short-term sacrifices in order to see long-term results. Furthermore, you may have to be more creative in how you approach this lifestyle so that you can save money whilst taking advantage of the many benefits that leading a healthier lifestyle offers. Be aware of your surroundings, keep your home free of germs and mold, fill your fridge with organic veggies, and find other creative ways to save money while you get healthier. Nonetheless, you are sure to reap the rewards soon enough and be happier for it because you decided to take positive steps forward.

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC and Katherine Williams. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

The post Tips For Being Healthier Without Putting A Huge Dent In Your Budget appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

This is an easy recipe that takes about 10 min. to make. I use only organic ingredients. This recipe yields about twenty-five 1-inch cookie dough balls.

Ingredients:

1 cup old-fashioned oats

1/2 cup semi-sweet chocolate chips

1/2 cup unsweetened coconut flakes

1/2 cup ground flax seed

1/2 cup peanut butter or sun butter

1/3 cup raw, unrefined honey

1 tablespoon chia or hemp seeds

1 teaspoon pure vanilla extract

Dye-free sprinkles, for rolling

1 tsp. mineral-rich pink salt (Himalayan or Real are good choices)

Directions

1. Place the oats, chocolate chips, coconut flakes, flaxseed, peanut butter, honey, chia seeds, pink salt, and vanilla in a food processor and pulse until thoroughly combined or you can have the children combine it in a bowl, which is really fun for them.

2. Scoop the dough with a small ice cream scoop then use your hands to roll the mixture into 1-inch balls. Roll each ball in the sprinkles. Serve or refrigerate in an airtight container.

copyright@nancyaddison2022

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:

 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: http://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC and Dr. Stephanie Seneff. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice
because of something you have read in this email.

Information provided in this audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor and Dr. Stephanie Seneff. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post A Vaccine Discussion With Dr. Stephanie Seneff appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

You can serve this chili with a sprouted brown rice or even put it into organic
taco shells with some lettuce for healthy plant-based tacos.

Why would you want to sprout your beans or rice?  The reason is that, by soaking them and sprouting them, you are removing phytic acid and making the beans more digestible.
To sprout beans (or rice, quinoa, peas, lentils, nuts, or anything else with enzyme inhibitors and phytic acid) soak the beans 12–16 hours or more, in purified water.  Then pour off the water, and then cook the beans as you normally would.

I recommend buying organic, non-GMO if possible.

Makes 4 servings.

Ingredients:

3 ½ cups sprouted and cooked kidney beans

2 T. organic, pure coconut oil

1 fresh jalapeno, cored, seeded, minced (the seeds are very hot, so only add them if you wish your chili to be very hot!)

2 red onions, chopped

2 large cloves of garlic, minced

2 tsp. red wine vinegar (organic rice vinegar or coconut vinegar are also good types)

1 ¼ cups vegetable broth

1 ¼ cup crushed, tomatoes (chopped)

2 T. Chili powder

1/8 tsp. chipotle chili powder (optional, if you like it hot)

½ tsp. unrefined, mineral-rich salt

¼ tsp. freshly ground black pepper

¼ tsp. Ceylon Cinnamon

5 T. fresh cilantro, chopped

Directions:

1. Heat the coconut oil in a large pot, big enough to hold about 5 or 6 cups easily.

2. Sauté over medium heat: the chopped onion, jalapeño, and vinegar. Stir about 5 minutes until the onion gets soft.

3. Add the garlic (minced) and sauté another minute.

4. Stir in the broth, tomatoes, chili powders, salt, pepper and bring to a full boil and cook for 3 minutes.

5. Stir in the cooked, sprouted beans and bring to a full boil again. Then reduce the heat to medium and simmer about 5 minutes.

6. Remove from heat and stir in half the cilantro, and save the remaining cilantro to use as a garnish.

7. Serve warm in bowls, with some grated cheese (you can use plant-based cheese) and a sprinkle of cilantro top.

Variations:

1. Serve with whole, sprouted, cooked and warm rice.

2. Add sliced mushrooms to the mixture. Add the sliced mushrooms with the beans for more nutrition.

copyright@nancyaddison2017

Nancy’s 7 award-winning books are on Amazon, and are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com

Nancy’s social media links:

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Nancy was deactivated and censored from Linked In, Twitter, Pinterest, and YouTube for speaking the truth about the Fake Pandemic. Now she is on these Non-Censorship social media platforms that allows the truth to be shared.

Follow Nancy on Brighteon Social: https://www.brighteon.com/channels/roseaddison/home

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The information from Nancy Alisa Gibbons Addison, Organic Healthy Lifestyle is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

The post Texas Vegetarian Chili Recipe – Plant-based & Gluten-free appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Geoff’s website for clean machine: https://cleanmachineonline.com/

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC and Geoff Palmer. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

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Nancy’s website:http://www.organichealthylife.com

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a radio show host, who teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries ( “Eating You Alive”).

You can reach her on her website, Organic Healthy Life, or find easy, healthy recipes in Nancy’s books (which are half cookbook).

Here is her author page on Amazon. Author.to/nancyaddison

Nancy’s social media links:

Twitter – Nancygaddison – https://twitter.com/nancygaddison

Linked In – Nancy Addison https://www.linkedin.com/in/nancyaddison/

Facebook – Nancy – organic healthy life

https://www.facebook.com/authornancyaddison/

You Tube Channel – Nancy Addison

https://www.youtube.com/user/nancyaddison

Instagram – Nancy- organic Healthy Life

https://www.instagram.com/nancy.organichealthylife/

I Heart Radio Show Podcasts

Organic Healthy Lifestyle

https://www.iheart.com/show/209-Organic-Healthy-Lifestyle/

Pinterest:

https://www.pinterest.com/nancyaddison/

The information from Nancy Addison, Organic Healthy Lifestyle, Organic Healthy Life, and guests is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Disclaimer: This interview may contain frank discussion of controversial topics and/or discuss words or language that are considered vulgar or offensive by some viewers.

Nancy Addison/ Organic Healthy Lifestyle/Life disclaims any control over, relationship with, or endorsement of views expressed by the speakers or writers invited during interviews. Audiences may research topics for themselves and come to their own conclusions.

Medical Disclaimer: Information provided in this email, article, book, podcast, website, email, video,  etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging. I make no claims about healing anything.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, podcasts, videos, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

Nancy’s website: https://www.organichealthylife.com

The post Vegan Protein And Quality Food appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a radio show host, who teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries ( “Eating You Alive”).

You can reach her on her website, Organic Healthy Life, or find easy, healthy recipes in Nancy’s books (which are half cookbook).

Here is her author page on Amazon. Author.to/nancyaddison

Nancy’s social media links:

Twitter – Nancygaddison – https://twitter.com/nancygaddison

Linked In – Nancy Addison https://www.linkedin.com/in/nancyaddison/

Facebook – Nancy – organic healthy life

https://www.facebook.com/authornancyaddison/

You Tube Channel – Nancy Addison

https://www.youtube.com/user/nancyaddison

Instagram – Nancy- organic Healthy Life

https://www.instagram.com/nancy.organichealthylife/

I Heart Radio Show Podcasts

Organic Healthy Lifestyle

https://www.iheart.com/show/209-Organic-Healthy-Lifestyle/

Pinterest:

https://www.pinterest.com/nancyaddison/

The information from Nancy Addison, Organic Healthy Lifestyle, Organic Healthy Life, and guests is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Disclaimer: This interview may contain frank discussion of controversial topics and/or discuss words or language that are considered vulgar or offensive by some viewers.

Nancy Addison/ Organic Healthy Lifestyle/Life disclaims any control over, relationship with, or endorsement of views expressed by the speakers or writers invited during interviews. Audiences may research topics for themselves and come to their own conclusions.

Medical Disclaimer: Information provided in this email, article, book, podcast, website, email, video,  etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging. I make no claims about healing anything.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, podcasts, videos, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

Nancy’s website: https://www.organichealthylife.com

The post Diets, Hormones Eating Disorders, Vegetarian Diets, and Health appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a radio show host, who teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries ( “Eating You Alive”).

You can reach her on her website, Organic Healthy Life, or find easy, healthy recipes in Nancy’s books (which are half cookbook).

Here is her author page on Amazon. Author.to/nancyaddison

Nancy’s social media links:

Twitter – Nancygaddison – https://twitter.com/nancygaddison

Linked In – Nancy Addison https://www.linkedin.com/in/nancyaddison/

Facebook – Nancy – organic healthy life

https://www.facebook.com/authornancyaddison/

You Tube Channel – Nancy Addison

https://www.youtube.com/user/nancyaddison

Instagram – Nancy- organic Healthy Life

https://www.instagram.com/nancy.organichealthylife/

I Heart Radio Show Podcasts

Organic Healthy Lifestyle

https://www.iheart.com/show/209-Organic-Healthy-Lifestyle/

Pinterest:

https://www.pinterest.com/nancyaddison/

The information from Nancy Addison, Organic Healthy Lifestyle, Organic Healthy Life, and guests is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Disclaimer: This interview may contain frank discussion of controversial topics and/or discuss words or language that are considered vulgar or offensive by some viewers.

Nancy Addison/ Organic Healthy Lifestyle/Life disclaims any control over, relationship with, or endorsement of views expressed by the speakers or writers invited during interviews. Audiences may research topics for themselves and come to their own conclusions.

Medical Disclaimer: Information provided in this email, article, book, podcast, website, email, video,  etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging. I make no claims about healing anything.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, podcasts, videos, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

The post Jeff Chilton: Health Benefits of Consuming Mushrooms appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Rather than swinging through various diets, it is more important and sustainable to develop a healthy lifestyle and diet that works best for you. This includes not only what to eat or what not to eat, but also how to maintain an active and wholesome lifestyle.
Here are 8 of my top suggestions to help you reach and maintain your optimum weight and goals simply and successfully. They will help you live a healthier life.

1. The first part of an effective, healthy weight loss program should focus primarily on consuming fresh, whole, organic plant-based foods.

If you are really serious about losing weight and getting healthier, then cutting out or down on meat, chicken, fish, dairy or egg-based foods is the optimal way to begin, for at least the first two weeks of your program. The main reason to do this is for your health.

In fact, a recent study was done with 6,000 people between the ages of 50 and 65, who reported eating high creature-sourced protein (for example: beef, pork, lamb, fowl, fish, dairy and eggs). This US Dietary Survey showed that these people not only had a 75 percent increase in dying from ANY cause, but also a quadruple increase in cancer death risk and a quintuple greater increase in death from diabetes, when compared with the low protein intake group.

It is important to note that these associations were either greatly lessened or completely eliminated if the proteins were vegan (plant) based. The composition of amino acids, (building blocks of protein), that are derived from animals (beef, pork, lamb, chicken, fish, dairy and eggs) is different than from plant proteins. What we need are the amino acids, not the proteins themselves.
Focus on eating fresh, whole vegetables and fruits, and avoiding all boxed and packaged foods (which are often highly processed and filled with preservatives). It may feel overwhelming at first, but try to stick with it and it will become easier the more you do it.

2. This healthy lifestyle plan also involves getting yourself moving. Exercise is important for everyone and is necessary to keep your body healthy.

We need to move! If you can’t stand up, then move while seated. Exercise your arms and upper body, if that is all you can do at the moment. For example, while sitting at your desk or sitting in the car, stretch your arms. Stretch and move as much as possible. If you can move more than that, then do what you can or what best fits your body for at least 30 minutes per day, four times per week. Those who can walk, should walk for a minimum of 30 minutes per day (or at least four times per week), preferably in a brisk manner.
Studies show that when you exercise before breakfast, it stabilizes your blood sugar immediately and energizes you for the rest of the day. Also, people who exercise before breakfast lose weight quicker.

In addition to this, if you add short bursts of high intensity to your workout, it can increase your fat burn by up to 36%. For example, if you are walking, add a minute or two of jogging to your walk. If you are on a treadmill, add a minute or two of a faster, more intense pace to the workout intermittently. It is so easy to do, and, wow, what a difference it can make!

Try picking up a new fun form of exercise, such as dance classes or yoga. It’s important to get your body moving on a regular basis.
When you feel ready, increase your exercise time to 45 – 60 minutes every day. If you miss a day, don’t get upset with yourself. Simply get back to your routine again tomorrow. Always be kind to yourself. Just pick up where you left off and get going again. Ideally, we should exercise every single day, even if it’s something as basic as walking or taking the stairs.

Getting your body oxygenated and your circulatory system moving is important to maintaining an active metabolism. It is also very helpful to your overall health and well-being.

3. Start doing weight training!
Weight training doesn’t have to be too heavy. Find what works for you. Weight training increases bone density, and it improves muscle mass, balance, and connective tissue strength. It also increases your metabolism!
Weight training should be a priority if you really want to burn more fat. Lifting weights raises your metabolism long after you finish working out. It is estimated that your metabolism can stay elevated up to 39 hours afterwards! As you build more muscle, muscle is more metabolically active than fat. Some estimate that each extra pound of muscle you gain burns 30 or more extra calories a day. It’s estimated that a pound of muscle burns six calories at rest, compared to two calories burned by a pound of fat.

4. Always eat sitting down at some form of table.
This does not mean eating in the car. In fact, a good lifestyle means to never eat in your car, standing up, walking, or in front of the refrigerator. If you are hungry and standing at the refrigerator, pull up a chair! No, just kidding—but really, don’t stand at the refrigerator and eat! Instead, simply take something out, put it on a small plate, and then sit down at the table to eat your food slowly and mindfully. Enjoy each bite, and chew your food thoroughly. Savor your food and enjoy it. Make it an experience that is fun, enjoyable, and relaxing.

5. Chew your food completely without washing it down with liquids.
In other words, do not drink liquids with your meals. When we are eating our meals, the most important thing is to digest our food completely, absorb the nutrients, and get the waste out of our body as efficiently as possible.
When we drink liquids with our food, we are watering down our digestive juices in our stomach, and the food is not as effectively digested. We also may not chew our food as thoroughly if we wash it down with a liquid. So try to avoid liquids with your meals. Chew your food as completely as possible, until it is almost liquid by the time you swallow it.

6. Eat three good meals a day with little or no snacking.
Eating a healthy breakfast and lunch is an important key to health. Don’t nibble here and there. Snacking can add up quickly without your even noticing how much you actually eat. Small snacks can also make your body dependent upon constant nourishment.
Why would your body consume unwanted extra weight (fat), if it is never hungry? You need to give your body a reason to burn off that weight!

Get your food out, prepare your meal, and put it on a small plate. Sit down and take time to chew your food well. Savor your meals, relax, and enjoy.

7. Drink half your body weight in ounces of water per day. This means if you are 100 pounds, you would drink 50 ounces of water every day. Quality water is important. Water is a unique element. According to my research, water should have electrolytes and be free of chlorine and fluoride. Electrolyte is a fancy medical term for the word salt. The salt that is unrefined and mineral rich contains an abundance of electrolytes (for example: Bolivian Rose Salt or Himalayan Salt). This not only increases the health properties of water, but it also allows for better absorption into our bodies. Water is important to life.

More than 66% of our body is water. Everyone needs to stay hydrated every single day by drinking high-quality water. (An effective, inexpensive, and portable water filter that you can purchase is the Zero Water Filter Pitcher.) This may be one of the most important things we can do for the health of our body.

The best time to have water is the first thing in the morning when we wake up. This starts the hydration process immediately. Whatever we put into our body first will be absorbed like a sponge, so this is the ideal time to have a large glass of water. It is widely known that many diseases are caused by cellular dehydration. Therefore, it is imperative to stay hydrated in order to avoid disease.
Even in the winter, when we may not feel like we need to drink as much water, we need to stay just as hydrated as we do in the summer.

8. Cut wheat and corn out of your diet.
Wheat and corn should be greatly reduced or completely eliminated from your diet. Wheat has the unusual characteristic of being able to raise blood sugar rapidly. Additionally, due to today’s genetic modification of wheat, it now contains up to 80% more gluten than it did 100 years ago.

Gluten is the glue-like substance that is part of various grains. When we eat wheat or other grains that contain gluten (and are refined, highly processed, or have had the fiber removed), it is quite literally like eating glue. If you do choose to eat it, eat organic, non-GMO, and whole, sprouted grain varieties.

Also, according to Dr. Steven Greer, in 1960, Archer Daniels purposely developed a variety of wheat with a protein called gliadin, to have more addictive characteristics in it than cocaine or heroin. You can find this gliadin protein in wheat, rye, and barley. You may also find it in oats, even though oats are gluten free.

He said they developed it to have unnatural molecules in it that trick the thyroid into thinking it is T1, T2, T3, and T4, but it is not. This creates chemical imbalances. What this will do is effectively shut down the thyroid, which is our master gland that controls many of our bodily functions. The person who ingests this wheat (grain) variety will be unable to get enough energy, and this leads to depression.
Dr. Greer and David Wilcock said this became public knowledge from four of the scientists who worked on this food for the Archer Daniels Company and reported this to the Christian Broadcasting Network. Gliadin has also been found to create permeability of the intestines. These are some of the reasons why so many people are having intestinal problems, thyroid problems, and are finding that they can’t eat wheat or wheat products. As we can see, it’s not just the gluten that is causing these health problems. (I personally think this should be illegal.)

Corn is not only high in sugar, but is also prone to molds and funguses that can be toxic to us and compromise our immune systems. Most corn today is grown as a genetically modified food, which has a Bt toxin built into it. Studies show that this toxin can eat holes in the stomach and intestinal tract, which causes leaky gut, gluten intolerance, and many other health problems. This Bt toxin is in many GMO (genetically modified) foods, such as soy.

In conclusion, if you commit to this healthy lifestyle (regular exercise, some weight lifting, and wholesome foods) and diet (completely organic, non-GMO, vegetarian or vegan, gluten-free and mostly living, raw food), you can lose anywhere between 5 and 15 pounds per week. It depends on you!

Be sure to read ingredient labels, because corn, soy, and wheat are used in almost all processed foods in one form or another. Become a savvy ingredient label reader!

Find what works best for you by listening to your heart and your own body. You are the best guide and judge of your body and your health. For many of us in transition, whether with new food choices or with life in general, it takes baby steps. Becoming a healthier person is a journey. Simply start the journey, and see where it takes you!

Special Note for a healthier New Year:

If you or someone you love is struggling with addiction problems, here is an on-line therapy program that may be able to help. Click here for the website.

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a certified practitioner of Psychosomatic Therapy. She teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries (one example- “Eating You Alive”). You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books. Here is her author page on Amazon. Author.to/nancyaddison

copyright@nancyaddison2020

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

copyright@nancyaddison2019

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The health benefits of this type of plant-based food are many. When beans are rich in color, then they are high in antioxidants as well, because the antioxidants are in the color pigment. Black beans have the highest amount of antioxidants. Beans have also been shown to reduce the risk of cancer. Beans can also help stabilize blood glucose levels, because of the high fiber content, which makes them a great food for diabetics. In addition to those postivie health benefits, “people who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problem.” They have also been shown to help lower cholesterol levels naturally.

Beans are highly nutritious when prepared properly. This recipe is vegan and gluten-free. Always buy certified organic, non-GMO beans for the most nutrition and health benefits.

Beans are inexpensive and easy to store. Store uncooked, raw beans in a dark, cool, dry place. Beans are easy to freeze and thaw, so make a large batch and freeze some in small glass freezer to oven containers to use later. Beans are one of my favorite things to add to salads, a stir-fry, or have as a side dish with soup or bread.

Note that one pound of dried beans will yield about 5–6 cups cooked beans.

The optional seaweed in this recipe adds nutrients and helps make beans more digestible.

Ingredients:

1 lb. dried beans (any variety)

Pure water, plus more for soaking and cooking

1 tsp. pure coconut oil

2-inch piece seaweed (optional)

unrefined sea salt to taste

Directions:

1. Check beans and discard any that are shriveled or discolored. Also, make sure there are no little stones or foreign matter mixed in with the beans.
2. Sprout the beans, so they are more digestible. Beans have phytic acid that prevents them from being digested easily. Sprouting the beans makes them more nutritious as well as easier to digest.

Soak beans overnight or for a couple of days (depending on size of bean. Large beans need to soak at least 2 or 3 days to sprout.) in pure water. Make sure the dish is large enough for beans to double or triple in size and can hold enough water to cover them by at least two inches. Check them each day and add more water as needed. When you see a tiny split or sprout, they are ready to cook.

3. Discard the water the beans were sprouted in.
4. Put the sprouted beans in a large pot and fill with enough new, purified water to cover the beans by about two
 Add salt, coconut oil and seaweed, if using. Bring water to a boil.
5. Reduce heat to a simmer, and cook beans until
tender, 45 minutes to an hour, depending on the size of beans. Larger beans will take longer. Add more water if it gets too low and the tops of beans are showing.
6. Remove from heat and they are ready to eat.

Variation: Add a little extra virgin, pure coconut oil for additional richness.

By Nancy Addison

Nancy’s website is www.organichealthylife.com

If you would like more easy, healthy recipes, you can find them in “How To Be A Healthy Vegetarian,” 2^nd edition, Page 250, by Nancy Addison. It won Best Specialty Cookbook of the Year, 2017-2018, in the Book Excellence Awards.

copyright@Nancyaddison2015

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How often are we in a hurry or don’t feel like preparing this meal or cleaning up afterward? Instead, many of us reach for cereal, protein or fiber breakfast bars, or other easy-to-prepare, easy-to-eat foods.
I grew up eating cereal and milk for breakfast, so I understand how simple and yummy it can be. I’ve since discovered these aren’t the best choices. Why? Because many cereals on the market today can have high amounts of sugar, which is a main contributor to obesity, diabetes, and heart disease. In particular, I’m addressing added sugars, not those found naturally in fruits or whole unprocessed foods. (When whole dried fruits are added to foods, they do raise the number of sugar grams, so be aware of that.)

Our bodies simply don’t handle sugar well. In fact, sugar affects us like an addictive drug. It can even make us sick!

According to Yale Health Newsletter,[i] a child should be limited to 3 to 4 teaspoons of added sugar a day, and an adult to 5 teaspoons a day. However, many people are consuming as many as 22 to 34 teaspoons of sugar a day.[ii] (Note: Four grams of sugar equals one teaspoon.)

Here’s a key problem with any amount of added sugar. According to the American Journal of Clinical Nutrition[iii], one teaspoon of added sugar shuts down a person’s immune system for up to five hours. So, if we eat a sugary breakfast and then go off to work or school, what happens? Our immune system can stop functioning shortly after we arrive. Is it any wonder that we or our children come home sick or exhausted?

I suggest purchasing only the highest quality cereal with the fewest number of additives. Sometimes my choice centers on budget or time constraints, but I certainly make the best choice I can in the moment.
Let’s examine the array of breakfast cereals available and determine the healthiest choices based on their ingredients. Although sugar is the main ingredient to be mindful of, watch for other ingredients as well.

When you’re grocery shopping, follow these steps:

1. Before leaving for the grocery store, take your reading or magnifying glasses, and be prepared to read the list of ingredients on the packages.

2. When reading ingredient lists, look at how big a serving the packaging shows, related to the amounts being analyzed. For example, some cereals show “½ cup” as the serving amount and others say “1 cup.” If you are eating 1 cup and the amount measured is only ½ cup, you need to calculate double the amount of sugar stated in the serving. To compare products, you may have to do a little math, but it’s worth the effort.

3. As you read the ingredients, notice if the grains are listed as “whole” grain” or “sprouted whole grain.” Sprouted grains or seeds are easier to digest than whole grains.

4. Also read the front of packages, which can be quite deceiving. The descriptions can say the cereal contains whole grains, but it may hardly contain any “whole” grains at all. If whole grains are in the product, then the manufacturer can legitimately say so in large print on the front of the package. You have to check and make certain the ingredient list reflects what’s being claimed on the packaging.

5. Take notice of the first 4 to 6 ingredients. They are listed by “most to least” of how much the product contains. If sugar is listed among these first ingredients, you know the cereal is high in added sugar. Also notice what type of sugar has been added. Is it a high fructose corn syrup, corn syrup, cane sugar, agave nectar, date sugar, rice syrup, molasses, fruit juice concentrate, xylitol, honey, or stevia? In my opinion the xylitol, stevia and honey are less harmful as a sweetener than the others, so choose those options.

6. Notice if the product has hydrogenated oils. Any fat that’s been hydrogenated or molecularly changed is called a trans-fat, which makes it a “bad” fat in even the smallest amount. Never purchase a cereal with this type of fat listed in its ingredients.

7. Look to see if the list includes any natural flavorings, added food color, or preservatives such as BHT or BHA. (The University of California Berkeley’s Wellness Report[iv] says to avoid these completely.) Preservatives, color additives, monosodium glutamate or MSG (frequently listed as natural flavorings, spices, and hydrolyzed proteins) are also to be avoided.

8. Select the brand that has the least amount of sugar and the most whole grains and/or sprouted grains that are (preferably) non-GMO (GMO means the ingredients have been modified genetically.)
Practice checking the specifics in the ingredients so that you can make more educated and healthier choices for your family.

I’ve compiled a short list of cereals, food bars, and non-dairy milks with the grams of sugar listed for each one. This allows you to see how many of the cereals that “look” healthy can have high sugar content. Special note: Don’t assume that because a product is found on the shelf in a “healthy” grocery store that it’s necessarily healthy.

Cereals with Lowest Amounts of Sugar

The following brands of cereal have the least amounts of sugar:
Ezekial 4:9 – Original ½ cup has 0 gram
Ezekial 4:9 – Almond 1 cup has 2 grams
Post Shredded Wheat – Original 1 cup has 0 gram
General Mills Cheerios – Original 1 cup has 1 gram
Arrowhead Mills – Sprouted Corn Flakes (gluten free) 1 cup has 1 gram
Arrowhead Mills – Shredded Wheat (bite-size) 1 cup has 2 grams
General Mills Kix – Original 1¼ cup has 3 grams
Cereals with Most Amounts of Sugar

The following brands of cereal have the most amounts of sugar:
Post Grape Nuts 1 cup has 10 grams
Kellogg’s Fruit Loops 1 cup has 12 grams
General Mills Cocoa Puffs 1 cup has 12.5 grams
Cascadian Farms Granola 1 cup has 13 grams
General Mills Raisin Nut Bran 1 cup has 17.5 grams
Kellogg’s Cracklin’ Bran 1 cup has 17.5 grams
Back to Nature, Sunflower & Pumpkin Seed Granola 1 cup has 22 grams
Back to Nature, Sunflower & Pumpkin Seed Granola 1 cup has 22 grams
Udi’s Gluten Free Granola, Cherry Walnut 1 cup has 32 grams
Nature’s Path, Fruit and Nut Granola, gluten-free 1 cup has 32 grams

So, let’s look at this. If four grams is one teaspoon, then 32 grams of sugar in one cup of cereal is 8 teaspoons of sugar! Can you even imagine putting that much sugar into your bowl of cereal?!

Oatmeal

Plain oatmeal has less sugar than cereals:
Whole Foods, 365, Instant hot oatmeal (multigrain with flax) 1 packet has 0 grams
Bob’s Red Mill, Old Fashion Rolled Oats, whole grain ½ cup has 1 gram

Food Bars

Many people think food bars are easy and they grab them for breakfast. Be aware that these food bars (like cereal in a bar form) have the following amounts of sugar:
Cliff Bars 1 bar has 5 grams
Kind, Maple Pumpkin Seeds 1 bar has 6 grams
Earth’s Best Sunny Days, strawberry 1 bar has 6 grams
Glutino, Apple, gluten free 1 bar has 17 grams

Dairy-Free Beverages

Pouring milk on cereal can add an additional amount of sugar to the food, so purchase milk or milk alternatives that have no added sugar and are low in natural sugar. I use unsweetened vanilla alternative milk and add my own stevia or sweetener. By doing this, I take control of the type of sweetener in my milk. These dairy-free milks have the following amounts of sugar:

Pacific Brand, unsweetened, vanilla hemp non-dairy beverage
1 cup has 0 grams of sugar

Whole Foods, 365, unsweetened, rice milk
1 cup has 0 grams of sugar

Dairy-free coconut milk, unsweetened
1 cup has 1 gram of sugar

Buying Bulk

Bulk foods can be a good way to purchase foods less expensively than packaged foods. Still, I was shocked to find high amounts of sugar in products I expected would be sold in raw and natural form. So even when buying bulk foods, read the labels well. Most of the fruits, granolas, crackers, nuts, and more have added sugar.

Cut out as much added sugar from all of your meals when you can, and your family’s health can really benefit from that choice.

copyright@nancyaddison2014. Excerpt from the triple award-winning, best-selling book, “Raising Healthy Children” by Nancy Addison.

For more information go to: www.organichealthylifestyle.com

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There are several myths about vegan or vegetarian protein.

For instance, in the 1971 book, Diet for a Small Planet, Frances Moore Lappé wrote that plants contained “incomplete proteins” with inadequate amounts of specific essential amino acids for them to meet the dietary needs of people. She emphasized the need to combine vegetable-based foods to obtain the complete amino acid complexes needed for optimum health when choosing not to consume animal protein.

However, according to more modern research by Dr. John McDougall, Lappé did not understand the scientific research on human protein needs and the sufficiency of plant-based foods. Dr. McDougall says that plant combining “is unnecessary and implies that it is difficult to obtain ‘complete’ proteins from vegetables without detailed nutritional knowledge. Because of her complicated and incorrect ideas, people are frightened away from vegetable-based diets.”

Thankfully such myths are slowly but surely being dismissed as untrue. The American Dietetic Association (ADA) revised its position statement on vegetarian diets and now agrees that well-planned vegetarian diets are “a healthy, nutritionally adequate dietary practice for all stages of life.”

In addition to this, according to Mladen Golubic, MD, PhD of the Cleveland Heart Clinic: A national (US) dietary survey was completed with over 6,000 people between the ages of 50 and 65 years old. It was found that those who reported high protein intake (example: eggs, dairy, fowl, pork, cows, lamb, etc.), increased their risk of death by any disease by 75 percent.

The study showed a quadruple increase of cancer death during the following 18 years and a quintuple increase of death from diabetes. The participants with a moderate intake of protein had a triple increase in their risk of death due to cancer when compared with the low protein intake group. “It is important to note that these associations of death by disease were completely eradicated if the ingested proteins were “plant-derived,” Dr. Golubic says.

He explained that the composition of complex amino acids, (which are the building blocks of protein), that is derived from animals, acts very differently than the amino acids from plant protein. What we need are amino acids, not the proteins themselves.

Plant-based foods are extremely high in complex amino acids, and can provide quality protein, as well as other nutrients.

I can’t tell you how many people I have met who have told me they used to be vegetarian or vegan, but they had to go back to eating meat because they didn’t feel healthy or were hungry all the time.

In actuality, it can be quite easy to get all of the nutrients you need if you just know what nutrients your body requires and where to get them.

Best Sources Of Protein For A Vegan Or Vegetarian Diet

The health benefits of legumes, which most of us know as beans, peas, or lentils, are that they are high in fiber, amino acids (which are the chemicals that combine to create protein), folate (Vitamin B9), zinc, iron, and magnesium.

• Beans: When beans are rich in color, then they are high in antioxidants as well, because the antioxidants are in the color pigment. Black beans have the highest number of antioxidants. Beans also help prevent blood sugar levels from rising too quickly after a meal, making beans a good food choice for people with diabetes or hypoglycemia.

• Lentils: Lentils are edible seeds — they come in black, red, brown, green and orange varieties — that belong to the legume family. They can help improve digestion, contribute to heart health, help control diabetes and contribute to weight loss. Plus, they’re one of the oldest known sources of food, dating back more than 9,000 years. Lentils have an incredible amount of protein for a plant-based food and contain up to 35 percent of the complex amino acids (the building blocks of protein) your body needs — which is comparable to beef, poultry, fish and dairy.

• Nuts: Nuts are perfect foods because they are a combination of protein, fat, and carbohydrate. However, nuts contain delicate polyunsaturated fatty acids that can become rancid shortly after being shelled, so store them in a tightly sealed container (preferably glass) in the refrigerator. Almost all nuts contain enzyme inhibitors and phytic acid, which can prevent the body from absorbing some nutrients. To help diminish the phytic acid and enzyme inhibitors, and to make them more digestible, place them in a glass or steel bowl and soak them for 12–18 hours. When buying nuts and seeds, look for products that are sprouted or have been soaked.

Try these recipes using the best sources of protein for a vegan or vegetarian diet, below to incorporate more of them into your diet:

1. Sprouted Beans

The optional seaweed in this recipe adds nutrients and helps make the beans more digestible. Serve them on top of a salad for a light lunch.

Ingredients:

• 1 lb. dried beans (any variety)
• Water, plus more for soaking and cooking
• 1 tsp. pure coconut oil
• 2-inch piece seaweed (optional)
• unrefined sea salt to taste

Directions:

1. Check beans and discard any that are shriveled or discolored. Also, make sure there are no little stones or foreign matter mixed in with the beans.

2. Sprout the beans, so they are more digestible. Beans have phytic acid that prevents them from being digested easily. Sprouting the beans makes them more nutritious as well as easier to digest.

Soak beans overnight or for a couple of days (Depending on the size of the bean, large beans need to soak at least 2 or 3 days to sprout) in pure water. Make sure the dish is large enough for beans to double or triple in size and can hold enough water to cover them by at least two inches. Check them each day and add more water as needed. When you see a tiny split or sprout, they are ready to cook.

3. Discard the water the beans were sprouted in.

4. Put the sprouted beans in a large pot and fill with enough new, purified water to cover the beans by about two inches. Add salt, coconut oil and seaweed, if using. Bring water to a boil.

5. Reduce heat to a simmer, and cook beans until tender, 45 minutes to an hour, depending on the size of beans. Larger beans will take longer. Add more water if it gets too low and the tops of beans are showing.

6. Remove from heat, and they are ready to eat.

Variation: Add a little extra virgin or pure coconut oil for additional richness.

2. Nutty Sweet Rice with Lentils

I also add some coconut oil for the savoriness it adds to the recipe. In addition to making the dish taste more satisfying, coconut oil increases energy levels, improves skin health, helps in stress reduction, increases good cholesterol, can aid in preventing liver disease, eases asthma symptoms, and can help control blood sugar.

Ingredients:

• 2 c. whole-grain, medium, sprouted brown rice
• 1⁄4 c. sprouted lentils (To sprout lentils, soak them overnight in pure water and then drain off the water before cooking in fresh water. This removes the phytic acid.)
• 1⁄4 tsp. unrefined sea salt
• 6 c. non-chlorinated water
• 1–2 vegetable bouillon cubes
• 1 T. extra virgin, pure, organic coconut oil
• 1⁄2 c. pecans or walnuts, finely chopped
• 1⁄2 c. raisins
• 1⁄4 c. raw coconut flakes

Directions:

1. Rinse rice and lentils in a small-weave sieve until they run clean.

2. Dissolve bouillon cube in 6 c. water in a large pot.

3. Add rice, lentils, sea salt, coconut oil, and half of the nuts and raisins.

4. Bring to a boil; reduce heat to a simmer.

5. Cover the pot and do not disturb for 35–40 minutes. Do not stir.

6. When it looks as if all the water is absorbed, rice and lentils are ready.

7. Add ghee, if using, to rice and lentil mixture and gently toss.

8. Gently scoop out rice and lentils, and add coconut and remaining nuts and raisins.

Variation: Add a little sauteed onion after cooking for a richer flavor.

I wish you true health on your vegan journey!

copyright@nancyaddison2012

For another article related to skin and aging, click here.

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This may surprise you and may go against what you have heard for so many years, but according to Mladen Golubic, MD, PhD of The Cleveland Heart Clinic: The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases.

In fact, a recent study was done with 6,000 people between the ages of 50 and 65, who reported eating high creature sourced protein (for example: beef, pork, lamb, fowl, fish, dairy, and eggs). This dietary survey showed that these people not only had a 75 percent increase in dying from ANY cause, but also a quadruple increase in the chance of dying from cancer and a quintuple greater increase in the chance of dying from diabetes, when compared with the low protein intake group!

It is important to note that these associations were either greatly lessened or completely eliminated, if the proteins were vegan (plant) based. The composition of complex amino acids, which are the building blocks of protein, that is derived from animals, acts very differently than the amino acids from plant protein. What we need are amino acids, not the proteins themselves.

In this article, (I also going into detail on nutrition for vegetarians/vegans in my award-winning cookbook, How To Be A Healthy Vegetarian, 2nd edition) I am going to cut through some of this information and provide some research and answers that may help you with a healthier eating plan that could really make an impact on your health and well-being.

Protein is made up of amino acids, which are crucial for building and maintaining cells and tissues. The body uses amino acids to make hemoglobin and insulin. Protein (amino acid) is also essential for maintaining healthy sugar levels in the blood, especially when eating carbohydrates.

Yet ideas about how much and what type of protein we need have changed over time. Even today, experts’ opinions vary. What is important is that you make the right diet choices for your individual needs. Let’s look at all the research to date.

At the beginning of the twentieth century, Russell Henry Chittenden, the father of biochemistry, was disturbed that physicians were recommending high-protein diets of 135 grams a day. He thought this was wrong and set out to test this dietary theory. Chittenden began by doing a study on himself using a low-protein diet. He lost weight, had more energy, got rid of his arthritic joint pain, and was, in his opinion, healthier than he had been on a high-protein diet.

He began testing colleagues, students, and athletes at Yale University. On the low-protein diet, they all had more energy, felt better, and actually increased their performance ability by more than 35 percent. In 1904, Chittenden concluded that “35–50 grams of protein a day was adequate for adults, and individuals could maintain their health and fitness on this amount. Studies over the past century have consistently confirmed Professor Chittenden’s findings.”  The current goverment recommended daily allowance of protein for adults is 46–56 grams per day.

Some studies say that the amount and type of protein a person should eat depends upon his or her blood type. Dr. Peter J. D’Adamo and Catherine Whitney’s book Eat Right 4 Your Type looks at the connection between blood type, diet, and health. My blood type is O, as is my daughter’s. The book says that “O blood types are meant to thrive best on a high protein (red meat) and low carbohydrate diet.”

I have been vegetarian for 31 years, and my daughter has been a vegetarian for her whole life of 32 years. We seem to do quite well on a vegetarian (mostly vegan) diet, but we do make sure we consume enough protein-rich plant foods like beans, lentils, nuts, seeds, whole-grain rice, and quinoa, and have a good amount of healthy fats in our diet.

It is up to you to decide if this theory is right for you.

Many athletes today are filling their bodies with protein-rich food, thinking it will make them stronger and their muscles bigger.

According to the Vegetarian Resource Group: Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced.

Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Athletes do not need much more protein than the general public.

This is backed up in an AARP article (May 22,  2009, “Eat the Right Kinds Of Protein: Don’t Overdo Protein; Do it Right. Here’s How) by tennis athlete Martina Navratilova (a vegetarian), who says: “On days that I work out, I’ll have a little protein with some carbs after exercising. This combo speeds up the manufacture of new glycogen (the carbohydrate that is stored in muscle and supplies energy) and elevates key hormones in the body that are involved in muscle repair and growth. In addition, the snack amplifies the fuel I get from carbs.”

This fits in with what I have read from other top athletes like Brendan Brazier, two-time Canadian 50K ultra marathon champion. He thinks recovery time from working out is really the most critical factor for success as an athlete, rather than protein intake. He lives and thrives on a 100 percent plant-based diet.

Many vegan proteins are a combination of carbohydrates and protein. You can find some great information about protein and the vegan diet on the vegan athlete website. Our bodies are all different, and our blood types are different. You need to find what works best for you.

There are several myths about protein. For instance, in the 1971 book Diet for a Small Planet, Frances Moore Lappé wrote that plants contained “incomplete proteins” within adequate amounts of specific essential amino acids, in order for them to meet the dietary needs of people. She emphasized the need to combine vegetable-based foods to obtain the complete amino acid complexes needed for optimum health when choosing not to consume animal protein.

However, according to Dr. John McDougall, Lappé did not understand the scientific research on human protein needs and the sufficiency of plant-based foods. Dr. McDougall says that plant combining “is unnecessary and implies that it is difficult to obtain ‘complete’ proteins from vegetables without detailed nutritional knowledge. Because of her complicated and incorrect ideas, many people are frightened away from vegetable-based diets.”

Thankfully such myths are slowly but surely being dismissed as untrue. The American Dietetic Association (ADA)revised its position statement on vegetarian diets and now agrees that well-planned vegetarian diets are “a healthy, nutritionally adequate dietary practice for all stages of life.”

As for the amount of protein we eat, it is not practical or very accurate to measure it on a daily basis. 0.8 g/kg is generous. Guidelines from the World Health Organization, specify that 0.5 g/kg is adequate for good health. Make sure you get enough calories from unprocessed whole foods of plant origin and you will get enough protein. You should eat a variety of legumes (beans of any type, shape, or color, including soybeans, lentils, and peas), and 100 percent whole-grain products and vegetables. Do not worry about getting enough proteins. If you get enough calories from these plant-based wholefoods, you are getting enough protein.

As for other nutrition, there is not a single nutrient (with the possible exception of vitamin B12) that you cannot get from plants. In fact, meat or fish do not have any dietary fiber, and only minuscule amounts of beneficial compounds that are not technically essential nutrients. However, these essential nutrients are richly present in organically grown, non-GMO plants and seem quite beneficial for human health.

Dr. Andrew Weil, a prominent expert in the health field, also addressed this subject: You may have heard that vegetable sources of protein are incomplete and become complete only when correctly combined. Research has discredited that notion, so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.

Whether or not you’re a vegetarian, I recommend that you divide your daily calories as follows: 40–50 percent from carbohydrates (including vegetables, fruit, whole grains, starchy roots and tubers, and legumes), 30 percent from fat, and 20–30 percent from protein, which amounts to between 100 and 150 grams on a 2,000 calorie-a-day diet. Dr. Weil, actually recommends more protein than Dr. Chittenden. In my opinion, you have to decide what type and amount of protein works best for you.

Dennis Gordon, MEd, RD, voices the same opinion as Dr. Weil and Dr. McDougall. In the article “Vegetable Proteins Can Stand Alone,” Gordon wrote: Complementing proteins is not necessary with vegetable proteins. The myth that vegetable source proteins need to be complemented is similar to the myths that persist about sugar making one’s blood glucose go up faster than starch does. These myths have great staying power despite there being no evidence to support them and plenty to refute them.

Protein myths have been around for almost a century, but beans, seeds, leafy greens, legumes, and grains are all sources of healthy vegan protein. In fact, leafy greens are among the best sources of protein. For example, 45 percent of spinach is protein.

Types of Vegan Protein Sources

Nuts and Seeds

Nuts and seeds are perfect foods because they are a combination of protein, fat, and carbohydrate. They contain delicate polyunsaturated fatty acids that can become rancid shortly after being shelled, so store them in a tightly sealed container (preferably glass) in the refrigerator. Nuts that come from tropical climates can contain high levels of fungal mycotoxins, which result from improper storage.

Almost all nuts and seeds also contain certain compounds that include enzyme inhibitors and phytic acid, which can prevent the body from absorbing some nutrients. To help diminish the phytic acid and enzyme inhibitors, and to make them more digestible, place them in a glass or steel bowl and soak them for 12–18 hours in non-chlorinated water and a little bit of whole sea salt. If desired, you can dehydrate or roast them in the oven at a low temperature. Eat them within a few days. When buying nuts and seeds, look for products that are sprouted or have been soaked. You may want to have your physician check your mineral levels if you have a diet high in nuts and seeds.

Pine nuts (pignoli) are nature’s only source of pinolenic acid, which helps diminish your appetite. They have the highest concentration of oleic acid, a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body, which helps protect our heart. Pine nuts are also packed with 3 mg of iron per one-ounce serving and are rich in Vitamin B1 and Vitamin B3, manganese, copper, magnesium, molybdenum, and zinc, as well as being a source of Vitamin B2, Vitamin E, and potassium.

There are more than 29 varieties of pine nuts. Most of the pine nuts in US grocery stores are from trees grown in China, Mexico, and Korea. All pine nuts are nutritious, but the most nutrient-dense are Mediterranean pine nuts, which come from the Stone Pine (Pinus pinea, or Umbrella Pine) native to Portugal, Spain, and Italy. Mediterranean pine nuts are lower in calories, have a great ratio of Omega 3 to Omega 6 essential fatty acids, have a higher level of phytosterols, (which are known to lower cholesterol), and have a greater protein content than other varieties of pine nut. Pine nuts are wonderful to have as a snack or add to a meat substitute, protein drink, or smoothie.

Hemp seeds are actually nuts. They contain significant amounts of Omega 3 and Omega 6 fatty acids, as well as protein. They also contain significant amounts of Vitamin E, which is important for the thyroid gland. Hemp seeds are seen as an excellent food source because of their great combination of high-quality oil, or good fat (44 percent), protein (33 percent), and fiber (12 percent).
Hemp protein contains all the complex amino acid proteins, and is extremely similar to the type of protein in animal foods. It has a wonderful digestibility and appears to be free of the anti-nutrients found in soy. Hemp seeds deliver a good source of readily absorbable, nutrient-dense protein that can be readily utilized by the body.88

Almonds are actually seeds. They are a powerhouse of nutrients, including manganese, magnesium, copper, Vitamin B2, and phosphorus, and are a great source of protein and fiber. One quarter cup of almonds has 12 grams of protein. That is more than twice the amount of protein in one egg. However, almonds contain 1,800 more Omega 6 fatty acids than Omega 3 fatty acids. This can seriously throw off the balance of Omega 3 to Omega 6 fatty acids in the body. For that reason, I tend to use more whole-grain rice or coconut milk these days than almond milk.

Walnuts are especially good for the vegetarian diet. They are high in protein; are a very good source of manganese, copper, tryptophan, and Omega 3 and Omega 6 fatty acids; and have a fairly good ratio of Omega 3 to Omega 6 fatty acids (four Omega 6s to one Omega 3) with only eight percent saturated fat.

Cashews are a very good source of copper, magnesium, tryptophan, and phosphorus. Copper is necessary to maintain healthy bones and connective tissues. Cashews have 117 Omega 6 fatty acids to one Omega 3, and have 12.5 percent saturated fat. I love cashews, but I try to combine them with other nuts and seeds when I eat them to help balance out the Omegas and saturated fats.
Pumpkin seeds are a good source of protein and fiber, as well as minerals, including zinc, iron, magnesium, phosphorus, potassium, copper, and manganese. Pumpkin seeds have 117 Omega 6 fatty acids to one Omega 3 and have a saturated fat content of 14 percent. Interestingly, pumpkin seeds are terrific at helping the body get rid of parasites.

I am a certified wildlife rehabilitator, and I use pumpkin seeds on a regular basis when feeding the wild animals, I rehabilitate. I grind the seeds and immediately add them to the animals’ food, and it is amazing to me how many tape worms and other types of parasites come out in their bowel movements. Because of this, I use pumpkin seeds frequently, in a freshly ground form, in my own foods.
Protein Supplements

Sometimes vegans feel they are just not getting enough food, protein, or sustenance. They probably need concentrated nutrients from protein and carbohydrates, along with some good fat. When the body is getting a combination of protein, carbohydrates, and fat from nutrient-dense, whole food, full of live enzymes, the body will feel nutritionally satisfied.

Studies have shown that after an intense workout, it is helpful to replenish your glycogen by having some carbohydrates combined with some protein, which appears to support muscle. The fat tells the body how to utilize the protein and carbohydrates. When I use a meal replacement or protein powder, I add about a tablespoon of good fat to the mixture, usually coconut oil, flax seed oil, avocado oil or safflower oil. Sometimes, I’ll add a combination of two or three of them.

If you choose to use a protein supplement, I recommend using one that contains protein that is organic, vegan, gluten-free, raw, and whole-grain. Protein supplements made from sprouted seeds, nuts, whole grains, whole-grain rice, hemp seeds, legumes, peas, and beans are some of my favorites. When buying protein supplements, make sure they aren’t mystery protein by reading the ingredient list very carefully. Anything that simply says “protein” could be ground leftovers from meat packing plants. Those leftovers can include hair, nails, hooves, and other animal parts.

Be careful which protein powders or supplements you buy. Consumer Reports tested 15 high-protein drinks and found that many contained levels of toxic heavy metals. Here is an excerpt from the report:
Our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed.

Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.89

Again, read the ingredients carefully and buy ones that contain only organic whole vegetarian food.
Because of the emphasis by certain food industries for the need of protein in the diet, marketing the protein drink or shake market is an enormous money-making industry. Marketing for high-protein drinks is sharp, savvy, and targeted to bodybuilders, athletes, baby boomers, and pregnant women.

The advertising can say that their protein drinks build muscle or help shed unwanted pounds. People have the idea that if they consume more protein, their bodies will build more muscle, but lifting weights and exercising are what builds muscle.

Soy

Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contain quantities of natural toxins or “anti-nutrients,” and are high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein. In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC).

When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb. Unfermented Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.  It also contains goitrogens, which are known to suppress the functioning of the thyroid.

Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according Dr. Gregory Damato.

Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup.”

Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.
They found it:

1. Causes cell cycle dysregulation, which is a hall mark of tumor cells and human cancers.
2. Inhibits DNA synthesis in certain parts of the cell cycle—the cells’ reproductive process which underlies the growth and development of all living organisms.
3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine(POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor.

These reasons are why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food. I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.

Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.

Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states: “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.”

He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants.

A billion-dollar industry advertises soy as the answer to many health issues. Soy is frequently touted as the answer to women’s menopause problems, heart disease, and weight problems, as well as a great protein source. Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA approval statement that soy can help lower the risk of heart disease.

In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time.101.

They wrote: “There is abundant evidence that some of the isoflavones found in soy, including genistein and equol, a metabolite of daidzen, demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans. Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4. Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditis. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products. Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants.”

Think carefully about the effects that soy can have on the thyroid, our master gland which affects almost all aspects of our health, and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.

Soy is touted as solution to menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it. Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.
For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH)production, which is what signals the testicles to work.

A high soy intake which potentially lowers level of LH increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance. Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility.

Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say: That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy.

In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.” It doesn’t. . .

P.S.: Fermented soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu and soy milk.

Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”

Finally, soy protein isolate, a by-product of soybean oil processing that is found in a huge number of vegan foods, is something to avoid completely.

The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.

After the soybeans, which are mostly GM varieties, are crushed to extract the oil, the left-over soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline. The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is then spray-dried.

A regular, standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein. Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can make your own seitan (wheat meat) at home. You can make your own nut milk, rice milk or hemp milk at home with a blender and some whole-food ingredients. The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.

Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.

As I researched soy, I came to seriously reconsider its use. When I first became a vegetarian, I used soy for many things. I used to feel that soy milk, soy beans, and other soy products were foods I should use. I learn something new every day. No one knows everything, so be open to new information.

I found some soy vegetarian alternative meats worked really well as transition foods from a meat-based diet. Some of them didn’t taste very good and were a huge waste of money, but a few were pretty good. I always looked for organic ones, but those were rare. I weaned myself off them. There are many more choices today that are organic and taste much better than what was available in 1988.

As I have learned more about soy, I always try to avoid it now. I do, however, use organic fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley, and they taste terrific. I buy these instead of the soy variety.

In conclusion, if you are going to buy soy, buy certified organic and non-GMO soy because it won’t be from genetically modified seeds. Buy sprouted and/or fermented soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.

Beans

Beans—including black beans, garbanzo beans (also known as chickpeas), pinto beans, and kidney beans—are a great source of protein, fiber, and antioxidants. Beans are relatively inexpensive and easy to store in a dry, cool place for a fairly long time.

The fiber in beans has been shown to help lower cholesterol by binding with bile acids, which are used in making cholesterol. Fiber isn’t absorbed into the body. It passes out of the body, taking the bile with it. Beans also help prevent blood sugar levels from rising too quickly after a meal, making beans a good food choice for people with diabetes or hypoglycemia. Combining beans with whole-grain rice gives you all the essential amino acids.

A little-known and beneficial attribute of beans is that they contain the enzyme sulfite oxidase, which can detoxify sulfites. Sulfites are a common preservative used in many foods today. Many people are sensitive to sulfites, resulting in weight gain, headaches, and rapid heartbeat. Eating one cup of black beans can give you 172 percent of the daily value of the trace mineral molybdenum, which is the key component of sulfite oxidase.

The Journal of Agriculture and Food Chemistry researched beans and found they are as rich in anthocyanin—an antioxidant compound—as cranberries, oranges, and grapes. In fact, black beans had approximately 10 times the amount found in oranges. The darker the bean, the higher the antioxidant properties were. Gram for gram, black beans had the highest levels of antioxidants. They descended in order of black, red, brown, yellow, and lastly white.

Here is a list of some top vegan protein sources:

• Almonds (1⁄4 c.) 12 grams
• Amaranth (31⁄2 oz.) 16 grams
• Baked beans (8 oz.) 11.5 grams
• Broccoli (31⁄2 oz.) 3.1 grams
• Brown rice (7 oz.) 4.4 grams
• Buckwheat (31⁄2 oz.) 12 grams
• Bulgur (1 c. cooked) 6 grams
• Cashews (1⁄4 c.) 5 grams
• Flax Seeds (1 tsp.) 6 grams
• Garbanzo beans (chickpeas) (7 oz.) 16 grams
• Hemp seeds (1 oz.) 11 grams
• Lentils (41⁄2 oz.) 9.1 grams
• Mediterranean pine nuts (1 oz.) 10 grams
• Mushrooms – cooked (1c.) 4 grams
• Muesli (21⁄2 oz.) 7.7 grams
• Nori seaweed (31⁄2 oz. dried) 35 grams
• Nutritional yeast (31⁄2 oz.) 50 grams
• Oatmeal (1 c.) 6 grams
• Peanuts (1 oz.) 7.3 grams
• Pine nuts (1 oz.) 6.8 grams
• Portabella mushroom (84 gm) 1.77 grams
• Potatoes (7 oz.) 2.8 grams
• Pumpkin seeds (raw) (1 oz.) 7 grams
• Sesame seeds (31⁄2 oz.) 19 grams
• Shitake mushroom (one 19-gm mushroom) .43 grams
• Spinach (fresh) (1 c.) 1 gram
• Spirulina (31⁄2 oz.) 68 grams
• Sunflower seeds (31⁄2 oz.) 24 grams
• Walnuts (1⁄4 c.) 25 grams
• Whole-grain bread (2 slices) 7 grams

The diet that works for me and my O blood type and lifestyle may not be the perfect diet for someone else. Try the various vegan diet choices that your heart tells you to try, and see what works. Some people’s diet choices may change over time along with age, environment, lifestyle, and circumstance.

Find what works for you, and listen to your own body. It will tell you the best choice of vegan food for you. You are the best guide and judge of your body and your health. For many of us in transition with new food choices or life in general, it takes baby steps. Some people will find that eating a little cheese or eggs now and then makes the transition easier. Later, they may be able to cut those foods out completely.

In conclusion, remember to listen to your own body, provide the quality combinations of fresh, whole, nutrient dense, organic food.

When it comes to choosing the right vegan diet, a person should see how his or her body reacts to certain foods and lifestyles. It is all about balance. Becoming a vegan is a journey. Simply start the journey, and see where it takes you!

If you are interested in finding out more about eating a healthy plant based diet. You can sign up for Nancy’s free monthly newsletter on her website http://www.organichealthylife.com, 

Nancy Addison’s 6 international award-winning books can be seen on her author page on Amazon. Here is the link: Author.to/nancyaddison

This article is an excerpt from Nancy Addison’s multiple award-winning book, How To Be A Healthy Vegetarian, 2nd edition.

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The post The Best Vegan Protein Sources appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

This may surprise you and may go against what you have heard for so many years, but according to Mladen Golubic, MD, PhD of The Cleveland Heart Clinic: The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases.

In fact, a recent study was done with 6,000 people between the ages of 50 and 65, who reported eating high creature sourced protein (for example: beef, pork, lamb, fowl, fish, dairy, and eggs). This dietary survey showed that these people not only had a 75 percent increase in dying from ANY cause, but also a quadruple increase in the chance of dying from cancer and a quintuple greater increase in the chance of dying from diabetes, when compared with the low protein intake group!

It is important to note that these associations were either greatly lessened or completely eliminated, if the proteins were vegan (plant) based. The composition of complex amino acids, which are the building blocks of protein, that is derived from animals, acts very differently than the amino acids from plant protein. What we need are amino acids, not the proteins themselves.

In this article, (I also going into detail on nutrition for vegetarians/vegans in my award-winning cookbook, How To Be A Healthy Vegetarian, 2nd edition) I am going to cut through some of this information and provide some research and answers that may help you with a healthier eating plan that could really make an impact on your health and well-being.

Protein is made up of amino acids, which are crucial for building and maintaining cells and tissues. The body uses amino acids to make hemoglobin and insulin. Protein (amino acid) is also essential for maintaining healthy sugar levels in the blood, especially when eating carbohydrates.

Yet ideas about how much and what type of protein we need have changed over time. Even today, experts’ opinions vary. What is important is that you make the right diet choices for your individual needs. Let’s look at all the research to date.

At the beginning of the twentieth century, Russell Henry Chittenden, the father of biochemistry, was disturbed that physicians were recommending high-protein diets of 135 grams a day. He thought this was wrong and set out to test this dietary theory. Chittenden began by doing a study on himself using a low-protein diet. He lost weight, had more energy, got rid of his arthritic joint pain, and was, in his opinion, healthier than he had been on a high-protein diet.

He began testing colleagues, students, and athletes at Yale University. On the low-protein diet, they all had more energy, felt better, and actually increased their performance ability by more than 35 percent. In 1904, Chittenden concluded that “35–50 grams of protein a day was adequate for adults, and individuals could maintain their health and fitness on this amount. Studies over the past century have consistently confirmed Professor Chittenden’s findings.”  The current goverment recommended daily allowance of protein for adults is 46–56 grams per day.

Some studies say that the amount and type of protein a person should eat depends upon his or her blood type. Dr. Peter J. D’Adamo and Catherine Whitney’s book Eat Right 4 Your Type looks at the connection between blood type, diet, and health. My blood type is O, as is my daughter’s. The book says that “O blood types are meant to thrive best on a high protein (red meat) and low carbohydrate diet.”

I have been vegetarian for 31 years, and my daughter has been a vegetarian for her whole life of 32 years. We seem to do quite well on a vegetarian (mostly vegan) diet, but we do make sure we consume enough protein-rich plant foods like beans, lentils, nuts, seeds, whole-grain rice, and quinoa, and have a good amount of healthy fats in our diet.

It is up to you to decide if this theory is right for you.

Many athletes today are filling their bodies with protein-rich food, thinking it will make them stronger and their muscles bigger.

According to the Vegetarian Resource Group: Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Athletes do not need much more protein than the general public.

This is backed up in an AARP article (May 22,  2009, “Eat the Right Kinds Of Protein: Don’t Overdo Protein; Do it Right. Here’s How) by tennis athlete Martina Navratilova (a vegetarian), who says: “On days that I work out, I’ll have a little protein with some carbs after exercising. This combo speeds up the manufacture of new glycogen (the carbohydrate that is stored in muscle and supplies energy) and elevates key hormones in the body that are involved in muscle repair and growth. In addition, the snack amplifies the fuel I get from carbs.”

This fits in with what I have read from other top athletes like Brendan Brazier, two-time Canadian 50K ultra marathon champion. He thinks recovery time from working out is really the most critical factor for success as an athlete, rather than protein intake. He lives and thrives on a 100 percent plant-based diet.

Many vegetarian proteins are a combination of carbohydrates and protein. You can find some great information about protein and the vegan diet on the vegan athlete website. Our bodies are all different, and our blood types are different. You need to find what works best for you.

There are several myths about protein. For instance, in the 1971 book Diet for a Small Planet, Frances Moore Lappé wrote that plants contained “incomplete proteins” within adequate amounts of specific essential amino acids, in order for them to meet the dietary needs of people. She emphasized the need to combine vegetable-based foods to obtain the complete amino acid complexes needed for optimum health when choosing not to consume animal protein.

However, according to Dr. John McDougall, Lappé did not understand the scientific research on human protein needs and the sufficiency of plant-based foods. Dr. McDougall says that plant combining “is unnecessary and implies that it is difficult to obtain ‘complete’ proteins from vegetables without detailed nutritional knowledge. Because of her complicated and incorrect ideas, many people are frightened away from vegetable-based diets.”

Thankfully such myths are slowly but surely being dismissed as untrue. The American Dietetic Association (ADA)revised its position statement on vegetarian diets and now agrees that well-planned vegetarian diets are “a healthy, nutritionally adequate dietary practice for all stages of life.”

As for the amount of protein we eat, it is not practical or very accurate to measure it on a daily basis. 0.8 g/kg is generous. Guidelines from the World Health Organization, specify that 0.5 g/kg is adequate for good health. Make sure you get enough calories from unprocessed whole foods of plant origin and you will get enough protein. You should eat a variety of legumes (beans of any type, shape, or color, including soybeans, lentils, and peas), and 100 percent whole-grain products and vegetables. Do not worry about getting enough proteins. If you get enough calories from these plant-based wholefoods, you are getting enough protein.

As for other nutrition, there is not a single nutrient (with the possible exception of vitamin B12) that you cannot get from plants. In fact, meat or fish do not have any dietary fiber, and only minuscule amounts of beneficial compounds that are not technically essential

nutrients. However, these essential nutrients are richly present in organically grown, non-GMO plants and seem quite beneficial for human health.

Dr. Andrew Weil, a prominent expert in the health field, also addressed this subject: You may have heard that vegetable sources of protein are incomplete and become complete only when correctly combined. Research has discredited that notion, so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.

Whether or not you’re a vegetarian, I recommend that you divide your daily calories as follows: 40–50 percent from carbohydrates (including vegetables, fruit, whole grains, starchy roots and tubers, and legumes), 30 percent from fat, and 20–30 percent from protein, which amounts to between 100 and 150 grams on a 2,000 calorie-a-day diet.

Dr. Weil, actually recommends more protein than Dr. Chittenden. In my opinion, you have to decide what type and amount of protein works best for you.

Dennis Gordon, MEd, RD, voices the same opinion as Dr. Weil and Dr. McDougall. In the article “Vegetable Proteins Can Stand Alone,” Gordon wrote: Complementing proteins is not necessary with vegetable proteins. The myth that vegetable source proteins need to be complemented is similar to the myths that persist about sugar making one’s blood glucose go up faster than starch does. These myths have great staying power despite there being no evidence to support them and plenty to refute them.

Protein myths have been around for almost a century, but beans, seeds, leafy greens, legumes, and grains are all sources of healthy vegan protein. In fact, leafy greens are among the best sources of protein. For example, 45 percent of spinach is protein.

Types of Vegetarian Protein Sources

Nuts and Seeds

Nuts and seeds are perfect foods because they are a combination of protein, fat, and carbohydrate. They contain delicate polyunsaturated fatty acids that can become rancid shortly after being shelled, so store them in a tightly sealed container (preferably glass) in the refrigerator. Nuts that come from tropical climates can contain high levels of fungal mycotoxins, which result from improper storage.

Almost all nuts and seeds also contain certain compounds that include enzyme inhibitors and phytic acid, which can prevent the body from absorbing some nutrients. To help diminish the phytic acid and enzyme inhibitors, and to make them more digestible, place them in a glass or steel bowl and soak them for 12–18 hours in non-chlorinated water and a little bit of whole sea salt. If desired, you can dehydrate or roast them in the oven at a low temperature. Eat them within a few days.

When buying nuts and seeds, look for products that are sprouted or have been soaked.

You may want to have your physician check your mineral levels if you have a diet high in nuts and seeds.

Pine nuts (pignoli) are nature’s only source of pinolenic acid, which helps diminish your appetite. They have the highest concentration of oleic acid, a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body, which helps protect our heart. Pine nuts are also packed with 3 mg of iron per one-ounce serving and are rich in Vitamin B1 and Vitamin B3, manganese, copper, magnesium, molybdenum, and zinc, as well as being a source of Vitamin B2, Vitamin E, and potassium.

There are more than 29 varieties of pine nuts. Most of the pine nuts in US grocery stores are from trees grown in China, Mexico, and Korea. All pine nuts are nutritious, but the most nutrient-dense are Mediterranean pine nuts, which come from the Stone Pine (Pinus pinea, or Umbrella Pine) native to Portugal, Spain, and Italy. Mediterranean pine nuts are lower in calories, have a great ratio of Omega 3 to Omega 6 essential fatty acids, have a higher level of phytosterols, (which are known to lower cholesterol), and have a greater protein content than other varieties of pine nut. Pine nuts are wonderful to have as a snack or add to a meat substitute, protein drink, or smoothie.

Hemp seeds are actually nuts. They contain significant amounts of Omega 3 and Omega 6 fatty acids, as well as protein. They also contain significant amounts of Vitamin E, which is important for the thyroid gland. Hemp seeds are seen as an excellent food source because of their great combination of high-quality oil, or good fat (44 percent), protein (33 percent), and fiber (12 percent).

Hemp protein contains all the complex amino acid proteins, and is extremely similar to the type of protein in animal foods. It has a wonderful digestibility and appears to be free of the anti-nutrients found in soy. Hemp seeds deliver a good source of readily absorbable, nutrient-dense protein that can be readily utilized by the body.88

Almonds are actually seeds. They are a powerhouse of nutrients, including manganese, magnesium, copper, Vitamin B2, and phosphorus, and are a great source of protein and fiber. One quarter cup of almonds has 12 grams of protein. That is more than twice the amount of protein in one egg. However, almonds contain 1,800 more Omega 6 fatty acids than Omega 3 fatty acids. This can seriously throw off the balance of Omega 3 to Omega 6 fatty acids in the body. For that reason, I tend to use more whole-grain rice or coconut milk these days than almond milk.

Walnuts are especially good for the vegetarian diet. They are high in protein; are a very good source of manganese, copper, tryptophan, and Omega 3 and Omega 6 fatty acids; and have a fairly good ratio of Omega 3 to Omega 6 fatty acids (four Omega 6s to one Omega 3) with only eight percent saturated fat.

Cashews are a very good source of copper, magnesium, tryptophan, and phosphorus. Copper is necessary to maintain healthy bones and connective tissues. Cashews have 117 Omega 6 fatty acids to one Omega 3, and have 12.5 percent saturated fat. I love cashews, but I try to combine them with other nuts and seeds when I eat them to help balance out the Omegas and saturated fats.

Pumpkin seeds are a good source of protein and fiber, as well as minerals, including zinc, iron, magnesium, phosphorus, potassium, copper, and manganese. Pumpkin seeds have 117 Omega 6 fatty acids to one Omega 3 and have a saturated fat content of 14 percent. Interestingly, pumpkin seeds are terrific at helping the body get rid of parasites.

I am a certified wildlife rehabilitator, and I use pumpkin seeds on a regular basis when feeding the wild animals, I rehabilitate. I grind the seeds and immediately add them to the animals’ food, and it is amazing to me how many tape worms and other types of parasites come out in their bowel movements. Because of this, I use pumpkin seeds frequently, in a freshly ground form, in my own foods.

Protein Supplements

Sometimes vegetarians feel they are just not getting enough food, protein, or sustenance. They probably need concentrated nutrients from protein and carbohydrates, along with some good fat. When the body is getting a combination of protein, carbohydrates, and fat from nutrient-dense, whole food, full of live enzymes, the body will feel nutritionally satisfied.

Studies have shown that after an intense workout, it is helpful to replenish your glycogen by having some carbohydrates combined with some protein, which appears to support muscle. The fat tells the body how to utilize the protein and carbohydrates. When I use a meal replacement or protein powder, I add about a tablespoon of good fat to the mixture, usually coconut oil, flax seed oil, avocado oil or safflower oil. Sometimes, I’ll add a combination of two or three of them.

If you choose to use a protein supplement, I recommend using one that contains protein that is organic, vegan, gluten-free, raw, and whole-grain. Protein supplements made from sprouted seeds, nuts, whole grains, whole-grain rice, hemp seeds, legumes, peas, and beans are some of my favorites. When buying protein supplements, make sure they aren’t mystery protein by reading the ingredient list very carefully. Anything that simply says “protein” could be ground leftovers from meat packing plants. Those leftovers can include hair, nails, hooves, and other animal parts.

Be careful which protein powders or supplements you buy. Consumer Reports tested 15 high-protein drinks and found that many contained levels of toxic heavy metals. Here is an excerpt from the report:

Our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.89

Again, read the ingredients carefully and buy ones that contain only organic whole vegetarian food.

Because of the emphasis by certain food industries for the need of protein in the diet, marketing the protein drink or shake market is an enormous money-making industry. Marketing for high-protein drinks is sharp, savvy, and targeted to bodybuilders, athletes, baby boomers, and pregnant women.

The advertising can say that their protein drinks build muscle or help shed unwanted pounds. People have the idea that if they consume more protein, their bodies will build more muscle, but lifting weights and exercising are what builds muscle.

Soy

Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contain quantities of natural toxins or “anti-nutrients,” and are high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein. In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC).

When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb. Unfermented Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.  It also contains goitrogens, which are known to suppress the functioning of the thyroid.

Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according to Natural News newsletter.

Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup.”

Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.

They found it:

1. Causes cell cycle dysregulation, which is a hall mark of tumor cells and human cancers.
2. Inhibits DNA synthesis in certain parts of the cell cycle—the cells’ reproductive process which underlies the growth and development of all living organisms.
3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine(POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor.

These reasons are why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food. I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.

Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.

Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states: “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.”  He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants.

A billion-dollar industry advertises soy as the answer to many health issues. Soy is frequently touted as the answer to women’s menopause problems, heart disease, and weight problems, as well as a great protein source. Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA approval statement that soy can help lower the risk of heart disease. In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time.101

They wrote:

“There is abundant evidence that some of the isoflavones found in soy, including genistein and equol, a metabolite of daidzen, demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans. Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4. Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditis. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products. Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants.”

Think carefully about the effects that soy can have on the thyroid, our master gland which affects almost all aspects of our health, and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.

Soy is touted as solution to menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it. Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.

For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH)production, which is what signals the testicles to work. A high soy intake which potentially lowers level of LH increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance. Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility.

Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say:

That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy. . .

In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.” It doesn’t. . .

P.S.: Soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu and soy milk.

Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”

Finally, soy protein isolate, a by-product of soybean oil processing that is found in a huge number of vegan foods, is something to avoid completely.

The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.

After the soybeans, which are mostly GM varieties, are crushed to extract the oil, the left-over soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline.

The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is then spray-dried.

A regular, standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein.

Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can make your own seitan (wheat meat) at home. You can make your own nut milk, rice milk or hemp milk at home with a blender and some whole-food ingredients. The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.

Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.

As I researched soy, I came to seriously reconsider its use. When I first became a vegetarian, I used soy for many things. I used to feel that soy milk, soy beans, and other soy products were foods I should use. I learn something new every day. No one knows everything, so be open to new information.

I found some soy vegetarian alternative meats worked really well as transition foods from a meat-based diet. Some of them didn’t taste very good and were a huge waste of money, but a few were pretty good. I always looked for organic ones, but those were rare. I weaned myself off them. There are many more choices today that are organic and taste much better than what was available in 1988.

As I have learned more about soy, I always try to avoid it now. I do, however, use organic fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley, and they taste terrific. I buy these instead of the soy variety.

In conclusion, if you are going to buy soy, buy certified organic soy because it won’t be from genetically modified seeds. Buy sprouted and/or fermented soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.

Beans

Beans—including black beans, garbanzo beans (also known as chickpeas), pinto beans, and kidney beans—are a great source of protein, fiber, and antioxidants. Beans are relatively inexpensive and easy to store in a dry, cool place for a fairly long time.

The fiber in beans has been shown to help lower cholesterol by binding with bile acids, which are used in making cholesterol. Fiber isn’t absorbed into the body. It passes out of the body, taking the bile with it. Beans also help prevent blood sugar levels from rising too quickly after a meal, making beans a good food choice for people with diabetes or hypoglycemia. Combining beans with whole-grain rice gives you all the essential amino acids.

A little-known and beneficial attribute of beans is that they contain the enzyme sulfite oxidase, which can detoxify sulfites. Sulfites are a common preservative used in many foods today. Many people are sensitive to sulfites, resulting in weight gain, headaches, and rapid heartbeat. Eating one cup of black beans can give you 172 percent of the daily value of the trace mineral molybdenum, which is the key component of sulfite oxidase.

The Journal of Agriculture and Food Chemistry researched beans and found they are as rich in anthocyanin—an antioxidant compound—as cranberries, oranges, and grapes. In fact, black beans had approximately 10 times the amount found in oranges. The darker the bean, the higher the antioxidant properties were. Gram for gram, black beans had the highest levels of antioxidants. They descended in order of black, red, brown, yellow, and lastly white.

Vegan Protein Sources:

Almonds (1⁄4 c.) 12 grams

Amaranth (31⁄2 oz.) 16 grams

Baked beans (8 oz.) 11.5 grams

Broccoli (31⁄2 oz.) 3.1 grams

Brown rice (7 oz.) 4.4 grams

Buckwheat (31⁄2 oz.) 12 grams

Bulgur (1 c. cooked) 6 grams

Cashews (1⁄4 c.) 5 grams

Garbanzo beans (chickpeas) (7 oz.) 16 grams

Hemp seeds (1 oz.) 11 grams

Lentils (41⁄2 oz.) 9.1 grams

Mediterranean pine nuts (1 oz.) 10 grams

Muesli (21⁄2 oz.) 7.7 grams

Nori seaweed (31⁄2 oz. dried) 35 grams

Nutritional yeast (31⁄2 oz.) 50 grams

Oatmeal (1 c.) 6 grams

Peanuts (1 oz.) 7.3 grams

Pine nuts (1 oz.) 6.8 grams

Porridge (6 oz.) 2.4 grams

Potatoes (7 oz.) 2.8 grams

Pumpkin seeds (raw) (1 oz.) 7 grams

Sesame seeds (31⁄2 oz.) 19 grams

Spinach (fresh) (1 c.) 1 gram

Spirulina (31⁄2 oz.) 68 grams

Sunflower seeds (31⁄2 oz.) 24 grams

Tofu (5 oz.) 10.3 grams

Walnuts (1⁄4 c.) 25 grams

Whole-grain bread (2 slices) 7 grams

When it comes to choosing the right vegan diet, a person should see how his or her body reacts to certain foods and lifestyles. It is all about balance.

The diet that works for me and my O blood type and lifestyle may not be the perfect diet for someone else. Try the various vegan diet choices that your heart tells you to try, and see what works. Some people’s diet choices may change over time along with age, environment, lifestyle, and circumstance.

Find what works for you, and listen to your own body. It will tell you the best choice of vegan food for you. You are the best guide and judge of your body and your health. For many of us in transition with new food choices or life in general, it takes baby steps. Some people will find that eating a little cheese or eggs now and then makes the transition easier. Later, they may be able to cut those foods out completely.

Becoming a vegan is a journey. Simply start the journey, and see where it takes you!

If you are interested in finding out more about eating a healthy plant based diet. You may like my award-winning, best-selling cookbook, How To Be A Healthy Vegetarian, 2nd edition. Click Here for the link.

By Nancy Addison HHC, AADP

copyright@nancyaddison2017

For more information go to www.organichealthylife.com or find Nancy Addison’s award-winning books on Amazon. Click here for the link.

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this email, article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

The post The Best Vegetarian Protein Sources appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

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The post Protein Facts And Myths For Amazing Health appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Soy has many negative effects on health because it is difficult to digest, affects your hormones, and is closely linked to GMOs, pesticides, and harmful processing chemicals.

Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contain quantities of natural toxins or “anti-nutrients” and are high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein.

In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC). When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb.

Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.(1) It also contains goitrogens, which are known to suppress the functioning of the thyroid.(2)

Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according to Natural News newsletter.(3)

Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup. (4)
Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.(5)

They found it:

1. Causes cell cycle dysregulation, which is a hallmark of tumor cells and human cancers.

2. Inhibits DNA synthesis in certain parts of the cell cycle— the cells’ reproductive process, which underlies the growth and development of all living organisms.

3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine (POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor.(6)

These reasons are some reasons why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food.

I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.

Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.

Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states, “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.”(7)

He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants.(8) Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA statement that soy can help lower the risk of heart disease.

In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time.

They wrote: There is abundant evidence that some of the isoflavones found in soy—including genistein  and equol, a metabolite of daidzen—demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans.Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4.

Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditi s. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products.Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants.(9)

Think carefully about the effects that soy can have on the thyroid (our master gland which affects almost all aspects of our health) and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.

A billion-dollar industry advertises soy as the answer to many health issues, from heart disease to weight problems. Soy is frequently touted as the answer to women’s menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it.

Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.

For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH) production, which is what signals the testicles to work. A high soy intake which potentially lowers level of LH increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance.

Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility.(10)

Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say: That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy… In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.”

It doesn’t…P.S.: Soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu.(11)

Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”

Finally, completely avoid soy protein isolate. It is a byproduct of soybean oil processing that is found in a huge number of vegan foods. A standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein. But it poses serious health risks.

The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.

After the soybeans—which are mostly GMO varieties—are crushed to extract the oil, the leftover soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline.

The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is spray-dried.(12)

Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can grind your own almond flour at home from almonds. You can make your own seitan (wheat meat) at home. You can make your own rice milk or hemp milk at home with a blender and some whole-food ingredients.

The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.

Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.

As I researched soy, I came to seriously reconsider its use. I avoid it in most forms, but I do, however, use organic, non-GMO fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley—and they taste terrific. I buy these instead of the soy variety.

In conclusion, I do not recommend soy or soy protein for a healing diet. If you are going to buy soy, purchase certified organic, sprouted, non-GMO soy because it won’t be from genetically modified seeds. If you must buy soy, purchase sprouted and/or fermented, non-GMO, certified organic soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.

copyright@nancyaddison2016

Check out Nancy Addison’s #1 best selling, award-winning, healthy cookbooks! She has written 6 of them! Click here to view her author page on Amazon.

Sources:
1.    Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. http://www.naturalnews.com/026334_soy_Roundup_GMO.htm l#ixzz1RzIZAWwh
2.    Fallon, Sally, & Enig, Mary G. (2000, April–May). “Newest Research on Why You Should Avoid Soy.” Nexus, 7(3). http://www.eregimens.com/therapies/Diet/Soy/NewestResearc honwhyYouShouldAvoidSoy.htm
3.    Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit” Natural News. http://www.naturalnews.com/026334_soy_research_Roundup.htm

4.     Ibid.
5.    Mercola, Joseph. (2012, June 9). “New Evidence Against These Cancer-causing Foods – and the Massive Cover-up Effort.” http://articles.mercola.com/sites/articles/archive/2012/06/09/monsanto-roundup-found-to-be-carcinogenic.aspx
6.    Bellé, R., et. al. (May 9, 2012). Journal of Toxicology and Environmental Health, Part B: Critical Reviews, 15(4): 233-237. http://www.tandfonline.com/doi/abs/10.1080/10937404.2012.67 2149
7.    Mercola, Joseph. (2009, January 9). “Learn the Truth About Soy. Just How Much Soy Do Asians Eat?” http://articles.mercola.com/sites/articles/archive/2000/01/09/truth-about-soy.aspx
8.    Ibid.
9.    Sheegan, Daniel M., & Doerge, Daniel R. (1999, February 18).Letter to Dockets Management Branch (HFA-305). The letter was posted on ABCnews.com as “Scientists Protest Soy Approval.”
10.    Bellatti, Andy. “You Ask, I Answer: Soy Protein Isolate.” Medpedia. Belatti is a commenter on the original article by Kelsey Lepp. http://smallbites.andybellatti.com/you-ask-i- answer-soy-protein-isolate/
11.     Rutz, Jim. (2006, December 12). “Soy is Making Kids ‘Gay’.” WND Commentary. http://www.wnd.com/2006/12/39353/
12.    Cousens, Gabriel. (2008). There Is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.

copyright@nancyaddison2015

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For the best super foods, I recommend the Health Ranger, who analyzes his products personally.

It’s hard to know what protein powder or food is healthy and what is free of toxins and heavy metals.
The Health Ranger tests his products with his own testing equipment.
Here is a link to the website:
http://www.healthrangerstore.com?utm_source=HR_Affiliate&utm_campaign=14708&utm_affiliate=301058&rfsn=301058.3335590

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From the Natural Epicurean Academy of Culinary Arts
www.naturalepicurean.com
Last week I spent some time teaching nutrition at the Natural Epicurean Academy in Austin, Texas. I had a marvelous time and tasted some delicious food while I was there!
Here is a ymmy recipe that I received from them and I thought I would share this with you! Quinoa is a whole protein and it is gluten free. I like to use it instead of rice. You cooked it about the same, but takes a little less time!

Ingredients:
1 ½ cups spring or filtered water
1 cup organic quinoa
¾ cup organic pecans, coarsely chopped
3 –4 organic scallions, sliced in thin rounds
1/3 cup organic parsley, finely chopped
1/3 cup organic celery, finely chopped
¼ – ½ cup organic, dried, unsweetened cranberries, finely chopped

Dressing:
2 tsp. organic cold pressed, extra virgin olive oil
1 tsp. unrefined cold pressed sesame seed oil
1 T. fresh organic lemon juice
¼ tsp. organic umeboshi vinegar
2 tsp. organic rice vinegar
dash ground organic black pepper

Directions:
1. Bring the water to a boil.
2. Stir in quinoa.
3. Cover, turn to low and cook for 25 minutes.
4. Place pecans in 350 degree F. oven for 10-12 minutes or until lightly toasted. Set aside.
5. Combine all dressing ingredients in a large mixing bowl. Add scallions, celery, parsley, and cranberries and set aside.
6. When the quinoa is done, transfer is to a glass bowl that can handle hot temperatures and fluff it with a fork. Set aside to cool.
7. Once the quinoa is cooled, add the dressing mixture and the toasted pecans to it and stir well.
8. Salad is best if set aside for at least an hour to allow flavors to blend. Serve cool or at room temperature. This keeps well in the refrigerator for a couple of days.
Enjoy!
Love, Nancy

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Would you like a super power starter for your day that will give you more energy than coffee and without the down side?

Learn how to make 3 fabulous healthy organic smoothies.  Nancy has amazing recipes that will feed your body on a deep cellular level and give you more energy than coffee.  Get your day and your body started in just the right way for a power packed healthy day!

These are easy to learn and even easier to make!

This video includes a bonus at the beginning of her video that can help you with all your fresh fruit and vegetables!

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I love to make miso soup as an afternoon power pick-me-up soup.

The miso is high in protein and is rich and delicious.
Yield: 4-5 servings

Ingredients:
4-5 cups of water
1 Tablespoon sea kelp flakes
1 cup sliced fresh mushrooms
1-2 cups thinly sliced vegetables of your choice
2-3 teaspoons miso
2 scallions, finely chopped

Directions:
1. Place water and sea kelp in a soup pot and bring to a boil.
2. Add root vegetables first and simmer gently for 5 minutes or until tender.
5. Add green leafy vegetables and mushrooms and simmer for 2-3 minutes.
6. Remove about 1/2 cup of liquid from the pot and dissolve miso into it. Return it to the pot.
7. Reduce heat to very low; do not boil or simmer miso broth.
8. Allow soup to cook 2-3 minutes.
9. Garnish with scallions and serve.

Note:
Any combination of vegetables can be used in this soup. Here are some good combinations:
1. Onion- daikon: cleansing
2. onion-carrot-kale, mildly sweet
3. leek-corn- broccoli: good in the summer months.
4. onion-winter squash- cabbage: great in wintertime.

Recipe by Nancy Addison copyright@nancyaddison2012

To get more healthy plant-based recipes go to: http://mybook.to/vegetarianbook

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