7 Vegan Sources of Protein

Ever wonder what vegans eat for protein?  Sometimes it is difficult to find the right mix of protein when Here are a few things... 

1. Soy

I don't usually eat soy anymore, but it works as a source of vegan or vegetarian protein for some. The soy bean comes from the legume family, and is very high in protein.  In fact, soybeans produce  more protein per acre than most other crops.  Tempe, edemame, tofu, and soy milk and cheese are other ways soy is prepared. (I grew up on soy milk and fakin' bacon! {flavored tempe}) But, there are people who do not like soy due to phytoestrogens, toxins, and antinutrients. 

2. Hemp Seeds

Hemp seed is a great source of protein - not to be confused with "the forbidden leaf".  Hemp seeds, or "hemp hearts" can be crushed into a powder, they offer multiple immune benefits, and are much more easily digested than any animal protein.  You can find hemp seeds in a carton at your local health food store.

3. Nuts

Though high in calories and fat, nuts are also a great source of protein (in moderation.) Almonds, cashews, brazil nuts, pine nuts, macadamia nuts, pecans, peanuts, and pistachios are an excellent source of minerals and some of them have good fats.  My favorite are almonds, cashews and pistachios due to the higher protein content. Although peanuts have the word "nut" in their name, they are actually a legume. They contain a higher percentage of protein (25%) than any tree nut.

4. Beans

Lima beans, black beans, pinto beans, mung beans, navy beans... the list could go on and on.  There are many ways to prepare beans and many nutritional benefits! Beans are high in protein, complex carbohydrates, folate, and iron.

You can also sprout beans to get a higher protein content with less carbohydrates (and TONS of added nutrition!)

5. Greens

Contrary to popular belief, greens are actually a good source of protein.  Kale, spring mix lettuce, romaine lettuce, spinach, and the many other types of greens can supply a surprising amount of protein.  Two large bunches of dark leafy greens can supply up to 20 grams of protein.  Seaweed is also in this category.  Spirulina and chorella (blue-green algae) are over 60% protein.  Ever wonder how some of the world's largest animals (horses, elephants, cows) survive eating grass and plants? 

6. Chia seeds

The chia seed is 23% complete protein and rich in Omega-3 fatty acid. They also contain several minerals: 27% of the RDA for phosphorus, 7% for zinc, 3% for copper and 30% for manganese.

You can incorporate chia seeds into salads, smoothies, or cold or hot cereal. There are many uses for them as they have a mild flavor that you do not need to "cover over" with anything.

According to sources, you'll want to soak chia seeds them before eating so they do not soak up the water in your body, leading to possible dehydration. They soak up nine times their volume in water.

7. Grains

Grains are not my favorite source of protein in a vegan diet due to being primarily a carbohydrate, however, I find sprouted grains to be the highest in protein.  Sprouted Ezekiel Bread is amazing with a spoonful of almond butter and a drizzle of agave nectar or honey!  I'd take that over real dessert any day...  :)

Do you eat anything else that's vegan and high in protein? Post your comment below!

Childhood Obesity Slightly Deterred

Childhood obesity has drastically spiked in the last several decades.  More than a third of U.S. kids were either overweight or obese in 2008, according to the CDC.  But a recent study showed that more stringent laws that regulate the foods sold outside of school meal programs are actually helping to curb this trend.  "I definitely see this as encouraging evidence that the laws can have a positive impact, but we need to recognize that it is not going to influence all students." said Daniel R. Taber of the University of Illinois, one of the researchers who worked on the study.


Source:  http://www.healthnews.com/en/news/Weight-gain-slower-where-school-food-laws-are-strong/18W8bMUf50UvJ5PfJ$HfKT/

VP Candidate Paul Ryan Does P90X

With skyrocketing projections for the obesity rate in America, it's nice to see a leader with a dedication to fitness.  Paul Ryan, the VP pick for the Republican ticket, has been known to lead P90X sessions with Hill staffers and lawmakers. "It's a fantastic workout," Ryan says of P90X, which stresses the importance of muscle confusion and cross-training. "Bart Stupak and I lead it every morning. There's about a dozen of us who do it."*

According to USA today, new projections estimate that 42% percent of Americans will end up obese, and 11% could be severely obese.  (This is up from 36% and 6% respectively, in 2010.)

Along with this trend is the concern about rising health care costs.  (Isn't it interesting how excessive weight gain and money are connected?)  Even just 20 LBS of extra weight can add a significant burden to our health.  Being overweight can increase the risks of type 2 diabetes, heart disease, stroke, many types of cancer, sleep apnea and other debilitating and chronic illnesses.

Isn't it time we end the trend?


Sources: http://www.politico.com/news/stories/0812/79592.html
http://www.politico.com/click/stories/1003/ryan_leads_p90x_class_for_pols.html
http://www.usatoday.com/news/health/story/2012-05-07/obesity-projections-adults/54791430/1

Health and Our Posture

There's no doubt about it:  technology has had a significant effect on our posture - which in turn affects our heath.  (Not to mention the dangers of texting and driving!) I don't know anyone without a cell phone, and with that brings chronic muscle challenges.  It seems we're always looking down.

Chiropractors and doctors are seeing more and more people for these back and neck conditions resulting from texting and mobile phone use, aptly called, "Text Neck."

Coupled with that is computer use.  If we don't have a desktop computer that is eye-level, we're often working on an uneven workspace, further hyper-extending our neck and curving our shoulders forward.

As you can see from the diagram above, just moving your head one or two inches forward can make the weight of your head so much heavier, putting strain on the muscles that keep it stable! 

Are you experiencing tension in your neck?  Here are several things you can do to avoid or overcome postural conditions such as "text neck": 

• Avoid excessive cell phone use
• Be conscious of your posture - and correct yourself when you find you are hunching over (wear a specific bracelet or tie a string around your arm if it helps you remember!)
• Drink lots of water - water helps hydrate and loosen your muscles
• Spend 15 minutes a day laying down on the floor with your feet up on a chair (see diagram below)
• Give yourself adequate time to recover after a workout - especially when doing weight bearing exercises
• Sleep on a high-quality, firm pillow
• Stretch

Of course, if you are experiencing pain, seeing a doctor or chiropractor is best to help you resolve the issues causing discomfort. 

As we become more and more reliant on technology for daily activities, we must not forget the effect it may have on our bodies.  Nothing is worse than having to undergo surgery or take medication for a condition that could have been prevented by being proactive. 

*http://www.healthcareglobal.com/healthcare_technology/text-neck-is-affecting-mobile-phone-addicts

Sun Salutation to the Lord's Prayer

Probably about 5 years ago, I got my hands on a book called "The New Christian Yoga." I'm not quite sure what I did with the book (someone gave it to me), and I wish I still had it! Nonetheless, I learned a simple rendition of the Sun Salutation to the Lord's Prayer that I still remember. It's a great way to combine Christian prayer and yoga stretched for optimal spiritual and physical benefit!

Sun Salutation to the Lord's Prayer

 "Our Father who art in heaven..."

 "Hollowed be thy name..."

"Thy Kingdom come..."

"Thy will be done..." (Put second leg back)

"On earth as it is in heaven..."
(lower down, face down, flat on mat, arms at sides)

"Give us this day, our daily bread..."

"And forgive us our trespasses as we forgive those who trespass against us..."

 

"And lead us not into temptation..."

"But deliver us from evil..." (Second leg)

"For thine is the kingdom, and the power, and the glory, forever and ever..." (roll up)

"Amen."

Eating Vegan: What It Is and the Benefits

What does it mean to be vegan? No it's not some strange religion, and it's not to be confused with being a Vulcan, as Star Trek's signature character Spock was. (For a real-life sneak-peak at their spaceship check out the picture on my Facebook.)

Vegan is a way of eating that is devoid of any animal products or animal derivatives. Some vegans even refrain from eating honey! (A byproduct of bees.) Nonetheless, eating vegan has MANY benefits and those who chose a vegan lifestyle discover the following benefits:

• More energy
• Clear skin
• No B.O. (body odor)
• Need less sleep
• Feel more calm
• No more brain fog 

What do they eat?

So, what does one eat on a vegan diet? One might assume that a vegan would eat a diet akin to a bunny rabbit, (aka carrots, celery, and grass), but that is actually not the case. Eating vegan can actually be quite varied and it is very exciting to try new recipes!


Here are some things that vegans eat:

• Vegetables
• Fruit
• Nuts and seeds, nut butters
• Sprouts
• Whole grains & whole grain breads
• Juices
• Vegan meal replacement shakes
• Unrefined fats such as olive oil, coconut oil, and avocado (avocado is a fruit, too)

There are many recipe books out there now that support a vegan lifestyle. Eating out might pose a challenge while eating vegan, but here are some suggestions to help make it easier:

• At a fast food restaurant, order a salad (if they have it), with vinaigrette dressing
• At a yogurt shop, order sorbet (It's dairy-free!)
• At a coffee shop, order tea or a latte with soy, rice, or almond milk
• At a sit-down restaurant, beans, rice, a side of vegetables (sans butter), salads (no cheese or dairy dressing), baked potatoes, sweet potatoes, and vegetarian sandwiches are your best friends

Sources of Protein

The #1 question I would get asked when I was vegan for 2 years was, "Where's the protein?!?"

I found my protein in a variety of sources:

• Beans
• Sprouted beans
• Nuts
• Sprouted grain bread (my favorite!)
• Nut butters and spreads
• Vegan protein bars
• The many vegan cheeses, Boca burgers, and other pre-prepared vegan cuisine

Although soy and edamame is also another option for vegan protein, it is not my favorite because of the phytoestrogen content and it's propensity to mess with your hormones. (For both girls and boys!) 


Conclusion:
It is a sacrifice to eat vegan. But, you will definitely experience the benefits!  Some people opt to do "vegan fasts" or "Daniel fasts" during certain times of the year to detoxify or for spiritual reasons. As you focus on eating fresh fruits and vegetables, and monitor your bread, nut, and oil intake, you will experience weight loss and detox results.  Eating vegan even 80% of the time is beneficial.

Keep in mind though, a dietary choice like this one shouldn't be so all-encompassing that you lose your joy for other things. Food is a vehicle, not a destination. :)

10 Ways to Feel More Energized

We are a nation that is chronically tired. About 1/3 of us do not get enough sleep! (1) Every time I see those 4-Hour Energy commercials I think to myself, "Wow, we really do have an energy crisis - an individual one!" 

Well, there is a reason for that. 

As someone who spent two years drinking energy drinks AFTER having a complete health overhaul and becoming a vegan, I know the energy level we're all supposed to have is nowhere near where it should be. I was working full-time, going to school, and volunteering at church, in addition to trying to write and work on my dreams.

So why are we all so tired?  A lot of it is that we do not get enough sleep, but much of it has to do with the toxic load on the body. 

From processed foods, to sugar, to artificial sweeteners and prescription medication, to environmental toxins and foods devoid of their original vitamin and enzyme content, our bodies are in desperate need of REAL nutrition, and of getting rid of the toxins we carry with us.  

How do we get toxins? Here are several ways:

• Acidic foods
• Pollution, smog, pollen, pesticides
• Personal hygiene products, chemical cleaners
• Alcohol, cigarettes, second-hand smoke
• Chemicals found in food - additives, preservatives, artificial colors and sweeteners

When I was 19, I went on an all out juice fast.  I didn't know how long this fast would be, but it ended up being 40 days!  When the fast was done, I felt great. I almost didn't want to eat whole food anymore. But, I slowly integrated a vegan diet. I had never felt better.  The energy levels I experienced were extremely high, and I hardly needed 7 hours of sleep.  My recovery time in my workout was next to nothing, and I could run without being heavily winded. I had effectively and significantly reduced the toxic load on my body.

So, what are some simple ways we can feel more energized and relieve our bodies of the toxic loads we carry? Here are 10 ideas: 

1. Drink lots of water. We are also chronically dehydrated - and this is part of the problem!  Water helps filter our systems and remove toxins.
2. Eat more whole foods. Avoid foods with artificial colors, flavors, and preservatives. 
3. Try to get enough sleep. If you have a job or schedule that is very demanding, try to at least take 1 day of rest and take a nap during that day.
4. Try a colon, liver, kidney and/or gall bladder cleanse. I recommend The Ultimate Reset for a 21-day comprehensive, safe, gentle cleanse, but Milk Thistle, foot baths, charcoal, and apple cider vinegar/olive oil cleanses will help as well.
5. Drink lemon water in the morning. This is a great inexpensive way to rid your colon of excess toxins. Take 1 whole lemon and squeeze into 1 8 oz. glass of water, pulp and all! (Minus seeds)
6. Exercise. Even a 20-minute walk will revive you if you're feeling fatigued. Try this the next time 4pm hits and you feel like a zombie!
7. Eat more vegan foods. Unfortunately, with all the hormones that are being fed to our animals, eating more vegan is the way to go!
8. Eat more raw foods.  Every time we cook a fruit or vegetable we further break down it's vitamin and enzyme content.
9. Take your vitamins! A "raw" vitamin in capsule form is best.
10. Simplify your schedule. I know this may be difficult, but decide what things are in line with your purpose and which ones are not. This may mean taking out a piece of paper and writing things down in terms of priority.  We need to be aware with how much we can handle without hitting our emotional, mental, or physical ceiling.

Although not all of these ideas are feasible for some, incorporating even 1 or 2 will help you in your energy levels.

1.  http://www.redorbit.com/news/health/1777837/many_americans_do_not_get_enough_sleep/

Alkalinity vs. Acidity

Definitions:

Alkaline: having a pH value greater than 7.

Acidic: being or containing an acid; of a solution having an excess of hydrogen atoms (having a pH of less than 7).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

What is the difference between alkalinity and acidity? I'm not just talking about oranges and grapefruits here - we're talking about when the state of our bodies is out of balance. 

When I worked at a pool as a lifeguard, I would measure the pH levels of the pool to make sure it was safe.  If the pool was too acidic or alkaline, I had to adjust the level of chlorine in the water. If it was out of balance, the pool wouldn't be able to kill the amount of bacteria needed for safety.  Conversely, if the pool was too acidic and the level of chlorine was too high, people could also be hurt. 

In our bodies, we have a natural pH balance of about 7.36.  An alkaline nutrition plan takes into account a healthy pH level and feeds the body nutrition that keeps the body at this healthy pH. 

Acidity is the primary cause of disease. From cancer, to obesity, to depression, to heart disease, all of these ailments can be significantly alleviated or eliminated by maintaining an alkaline nutrition plan - that is, a diet made up primarily of fresh fruits and vegetables, natural oils and fats, whole grains, yogurt (low sugar), and lean protein and fish.

So, this means that it is important to avoid foods and things that cause acidity.

What can raise the level of acidity in the body?

• Eating foods that are considered "acidic"
• Not drinking enough water
• Not getting enough sleep
• Environmental toxins 
• Caffeine and alcohol, even prescription drugs
• Too much stress 

Diet plays a HUGE part to play in whether our bodies are in a more alkaline or acidic state, but we cannot discount the part emotional and spiritual "acidity" has to play.  Gossip, depression, glass-half-empty thinking, and abusive or negative relationship are unhealthy for our overall well-being and success.

However, eating more alkaline foods can have an incredible reverse-effect on our health.

Here are my favorite alkaline foods and habits:

• Prayer
• Drinking chlorophyll
• Putting antioxidant drops in my water
• Forgiveness
• Stretching
• Greek yogurt
• Drinking Shakeology

CHALLENGE:

I want to challenge you to think in terms of "acidity" and "alkalinity", and choose things that bring your body and overall person into a state of alkalinity - that is, peace, health, and wholeness! 

The #1 Drug in America (Hint: It's not prescription, and it's not illegal!)

Recently I was out at an Italian restaurant with my husband for his birthday.  I was feeling a little lightheaded because I had not eaten after my workout (I know, slap on hand), so I was kind of in a daze.  However, even in the midst of my daze, while we were waiting for our food it occurred to me that everyone around us was overweight!  I was mortified. I had never seen it before!  The only person who was not overweight in our near vicinity was our server.

As Americans, we have got to wake up and smell the roses.  Where we used to be at the top of our game, we are falling very far behind.  And much of this has to do with lack of diligence and excellence in our individual lives as it relates to our habits, our choices, and our refusal to change.

I'm not trying to make anyone feel bad here - in fact I used to really struggle with my weight and remember feeling so helpless!  But several things happened that made me realize that I could take charge of my health - and my weight. 

This is me as at age 7:

I threw away many of my pictures as a kid because I was so ashamed. Little did I know about the science of health and weight loss, until very recently!

The fact of the matter is, no matter how much you weigh, you can get rid of it. But, it involves mental shifts, emotional shifts, and most of all habit shifts. 

I want to see our country be at the top of her game again. But, this can only happen by her members "taking up their cross" to be the best they can be - in health, in money management, in personal growth, and in their spiritual lives.

Are you ready to take charge of your life?  Get started now on your path to be in the best shape of your life!

Can you afford Shakeology?

by Barbie Decker

You really can. There is really no excuse. I felt disturbed that I had left out Shakeology from my suggested meal plan, especially given the fact that many of the foods we eat today (particularly our chicken/fish/meat) are of such poor quality. It makes sense that Shakeology would make up for some of the nutrient deficient foods we consume as a society. But, the question remains: Can you afford it?

If I left it out of my meal plan, then somewhere in my mind I was saying, “No, there is little room for it in a tight budget.” However, somehow that just didn’t jive with me. Let’s do the math together and you decide.

The cost of Shakeology on autoship (you get free shipping) is $119.99. Plus tax, say around $126, for one month’s supply (1 serving a day for 30 days). Each shake comes out to about $4.20. The coach price for Shakeology on autoship is $89.99 or around $96 total. Each serving comes out to $3.20.

Too much you say? Not if you are using Shakeology as a meal replacement, which, by the way, will help you lose weight. Remember: Subjects in a 90-Day study lost an average of 10lbs when they replaced just one meal per day with Shakeology.

The cost of an average lunch at a restaurant or take-out: $6 to $9. Plus, even Subway sandwiches which are reputably low-cal average 460 to 560 calories. Shakeology has 140 calories, less than 1 gram of fat per serving, annnnnnd it is truly nutrient rich.

The cost of an average take out or restaurant dinner: $10 & up to be sure.

The cost of a home-cooked lunch or dinner: 6-8 ounces of chicken = $2.00 (and we are talking low-grade chicken), veggies= $1 (frozen veggies are really okay! hurray!) and 1 sweet potato = from .5 to $1.00. Total= about $3.4.

Conclusion: You are spending about $3-4 on a home-cooked meal, the same amount that you would spend on Shakeology.

So what is the big fuss about then? I think our resistance has to do more with our thinking than our actual ability to afford Shakeology, regardless of budget. Somehow, I’m guessing, many people see Shakeology as a luxury item. But is it really? I invite you to watch the following video. www.MyPerfectShake.com

We think nothing of spending $4 on mass-produced food that doesn’t truly nourish us, yet we protest that $4 for Shakeology is too expensive. There’s something awry with our thinking, don’t you think?

To your health and to thinking outside the box.

100 Doctor's Don't Lie!

As some of you guys may know, I used to be an ALL-OUT vegan.  I would drink so much carrot juice during the day that my face turned orange!  I believe we have a health crisis in America and we need foods that taste good, are super nutritious, and are extremely convenient.  I had a dream of one day selling products that were convenient and super nutritious. 

Well, if you've ever tried a super healthy diet, you'll know it can be really difficult and not so convenient.  And, it tends to taste kinda yucky.  That's why I'm super excited about Shakeology, like, so excited!  I've been taking Shakelogy for a week and I can already tell a difference in the way I feel.  Shakeology has been proven to lower blood pressure, help you loose weight, keep blood sugar regulated (it is a certified low glycemic food), help with digestive issues like IBS, stop cravings, satisfy hunger, increase energy, and provide a healthy and cheaper alternative to fast food.  This is not your average health shake!

Check out the video with testimonies from 100 medical doctors.  It's truly amazing!  If you want to try a sample of Shakeology, please contact me! :)

January 2nd, 2012!

It's a new year!  And you know what that means:  New Year's Resolutions and deciding what you want to get out of 2012.  What do you want? Do you want good health, a better outlook, getting out of debt or completing a new goal?

"If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes." -Andrew Carnegie

Of course, goals that are successful require that they are S.M.A.R.T.:  Specific, Measureable, Attainable, Realistic, and Time-Oriented.

So, here are mine... what are yours?

• Lose 10% body fat by March 2012, get leaner
• To do this, I will:
• Eat 90% Paleo
• Workout 4-5 times a week doing mostly weighted activities
• Drink Shakeology as a nutritional supplement
• Create a music album by 2013
• To do this, I will:
• Practice 3-4 hours every week
• Play out at nursing homes and open mic events
• Write and record a new song every month
• Get out of debt by 2013
• To do this, I will:
• Have a food budget and stick to it
• Coupon
• Eat out less

This New Blog:
If you want to gain knowledge about healthy living, supplements, and common ailments that can be cured by nutritional supplements and better nutrition, keep me in your bookmarks! They'll be a new post on health every week.  I am passionate about ending the obesity trend in America and helping people live better, healthier lives!!! :)

Thanks!

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