How to Get Enough Nutrition on Plant-Based Diet

Heather McClees 

For whatever reason we decided years ago that we had to eat animals to get our nutrients, it’s time to put that nonsense idea to rest. We weren’t meant to survive off
other species to keep us strong and healthy. We also needn’t harm animals, the environment, or our bodies through mass productions of meat, dairy, eggs, and even processed foods that all just contribute even more to the problems at hand.

Our bodies don’t require us to eat animals to get enough nutrition. Period.

Just like animals get their nutrients from plants (which we end up eating them for), we can do the same. Why not cut straight to the source of our vitamins and minerals and save all those steps in the middle? Some of the biggest concerns when it comes to nutrition on a plant-based diet involve protein, iron, and zinc found in meat, along with some other nutrients found in foods like dairy, eggs and fish. Everyone knows where to get their vitamin C, fiber, and magnesium – plants – but what about other nutrients?

How to Get Enough Nutrition on Plant-Based Diet

Below are some nutrients found in meat that are also found in plants. If you’re worried whether you’ll be able to get enough, don’t be. It’s completely possible to get enough nutrients in a plant-based diet when you eat a variety of whole foods. There is also some information included about other nutrients found in animal foods, plus controversial nutrients you can also learn more about.

1. Protein

Why not start with the biggest issue first? The human body is incredible; let’s not undermine it so much that we believe we have to eat animals in order to keep it thriving. Before animals were even considered as a protein source, people ate plants. Why not do that now? Seeds are one of the easiest to digest sources of plant protein, but vegetables are also a great source, not to mention leafy greens, beans, legumes, and even whole grains. The key isn’t to look at just protein grams on a label, but to also consider if that food has amino acids, the building blocks of protein. Your body can use amino acids to form protein that you need to stay healthy and strong. Too much protein has actually been found to be harmful, specifically animal-based protein which is inflammatory. Plant-based foods (especially raw seeds, raw nuts, greens, veggies, and soaked whole grains) can actually reduce inflammation and keep the body alkaline.

Here are some options: hemp seeds, chia seeds, pumpkin seeds, quinoa, oats, almonds or almond butter, leafy greens, broccoli, green beans, lentils, black beans, chickpeas, green peas, and even raw plant-based protein powder if you enjoy smoothies. And of course, tofu and tempeh are also great choices if you tolerate soy.

See our Green Monster’s Guide to Plant-Based Nutrition: Protein for more information and to get some delicious recipes!

2. Iron

Iron is necessary by the body for energy, muscle mass preservation, red blood cell function, cognitive function, and it can even affect your digestion. Red meat is not the best choice, nor any animal protein for that matter. Iron is actually very easy to obtain enough of on a plant-based diet. One reason being that plant-based sources, despite being non-heme sources, seem to digest just fine in the body and are easy for the cells to use, though consuming iron-rich foods with vitamin C rich foods will help with absorption even more. Since vitamin C is abundant in a plant-based diet, this is easy to do without much thought if you eat enough fresh fruits, vegetables and leafy greens.

Here are some of the best sources: hemp seeds or hemp protein, raisins, cashews, kale, pumpkin seeds, kañiwa, spirulina, beans, prunes, legumes, oats, quinoa, amaranth, teff,chia seeds, blackstrap molasses, cacao, tempeh, and sunflower seeds.

3. Zinc

What about zinc? It keeps our immune systems running well, and yes, it is found abundantly in meat. However, it’s also found in many plant-based foods and requires no special food pairings for your body to absorb. Your best bet for obtaining enough zinc lies in nuts, seeds, beans, legumes, and whole grains (specifically oats and quinoa). Since these foods are also sources of iron and protein, it’s very easy to get enough nutrition.

Here are some specific foods high in zinc: pumpkin seeds, sesame seeds (or tahini),  cashews, hemp, pintos, lentils, almonds, oats, quinoa, sunflower seeds, chia seeds, cacao, tofu, chickpeas, kidney beans and green peas.

See our Green Monster’s Guide to Plant-Based Nutrition: Zinc here for more information and for zinc-filled, immune-boosting recipes!

What About …?

If you’re wondering about calcium,  B vitamins and even controversial items like Vitamin B12 and Vitamin D, here’s what you should know:

Calcium

While not found in meat, many people struggle with giving up dairy in order to get enough calcium, though people are starting to realize now that dairy is not the best source. Greens, seeds, some vegetables, and even some fruits are all great sources. These foods do not contribute to inflammation, interfere with magnesium absorption that puts stress on your joints,or cause calcification in the bones that can impair with good bone health like dairy. They’re also helpful for strengthening the body and very nutritious in other areas too.

Eat more: kale, collards, spinach, Swiss chard, oranges, dried figs, chia seeds, almonds, teff, navy beans, fortified non-dairy milk, most beans, and tofu.

See our Green Monster’s Guide to Plant-Based Nutrition: Calcium here for more information and recipes!

Vitamin B12

turion/Flickr

One exception to getting enough nutrition through our food on any diet (even those from animal-based sources) is Vitamin B12. Vitamin B12 is derived from the soil- not animals. While meat eaters may obtain more, supplements ensure everyone is getting enough and can even offer additional benefits. While it would be nice to depend on plants from the soil to get us there, that’s not a smart choice due to the way our soil quality has greatly changed. It’s also hard to tell how much of this crucial nutrient we’re consuming through our food. It’s incredibly important for vegans to take a supplement to get enough vitamin B12. Choose sublingual forms, which are easily absorbed in the bloodstream in minutes since they dissolve under the tongue. You can also use liquid forms (choose vegan options) or get a B12 patch from a trusted health professional.

Controversial Options: You may have heard that nutritional yeast, fortified non-dairy milk, and spirulina contain B12. This is true, but there is a great deal of controversy with these options  since they are a different form of vitamin B12 that your body may not absorb as easily.

Other B Vitamins

No need to worry here; though meat is packed with B vitamins, so are plants! They’re also very easy to absorb and you’ll never have to worry about obtaining enough if you eat whole foods. B vitamins provide energy, enhance mental function, help relieve stress, mild depression and anxiety, red blood cell function, and some also help with digestion.

Here are of the best options: greens, vegetables, fruits, nuts, seeds, beans, avocados, legumes, and whole grains.

Vitamin D

GeraintRowland/Flickr

This vitamin is so important for your health; do not disregard it. It acts like a hormone in the body, can greatly affect your mood, helps your body use calcium to build strong bones, and has even been shown to reduce the rates of colon cancer. It’s important to know what forms of vitamin D the body can use. It absorbs D3 the best, not D2 which is found in the form of yeast, mushrooms and fortified non-dairy milks. Meat does not contain vitamin D, and even milk is fortified with vitamin D, therefore it’s not a natural source either. Though fish may be a food source, the risks that come with eating fish are not worth it or necessary. Vitamin D3 comes from the sun, so your best option is to get 15-20 minutes of sunlight daily if possible or take a vitamin D3 supplement (no more than 10,000 I.U. a day). Of course, you can still use mushrooms and drink non-dairy fortified milk, but you shouldn’t rely on one (or even two) food sources alone.

We hope this will inspire all of you to choose vegan every time you eat. Be smart about your health; avoid processed foods, meat and meat products, dairy, eggs and other animal-based foods, and learn to prepare your meals from whole, plant-based foods. Don’t be afraid to supplement with vitamin B12 and vitamin D, get enough sunlight and exercise, and choose organic when you can. Though all these seem like a lot of tips, taking it meal by meal each day is really so easy and less stressful than you think.

What’s your next plant-based meal going to be?

Lead Image Source: Lentil Quinoa Burgers

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

http://www.onegreenplanet.org/natural-health/nutrients-found-in-meat-you-can-get-from-plants-instead/

5 Common Mistakes That Can Ruin The Health Benefits Of Salad

by Jeff Roberts

Salad, the go-to staple for everyone’s healthy food choice and the sure-fired way to get our raw-food intake for the day. But as refreshing and nutritious as a salad can be, sometimes they are merely a clever disguise for a bowl of belly-fat.

Most people looking to maintain a slim figure know to avoid creamy dressings such as ranch or caesar, but what many may not realize is that exactly how you are building your salad could also be directly sabotaging your fitness goals.

In her article, The Five Biggest Salad Mistakes You Are Making, nutrition editor Cynthia Sass reveals that even the simplest thing, such as an insufficient variety of greens, can be keeping your salad from being the nutrition powerhouse that it should be.

When I talk to my clients about how they build salads, I often find that they’re doubling up in some areas, and missing out in others; and those imbalances can either prevent a salad from being slimming, or lead to missing out on key nutrients.

The following is an overview of the common mistakes made when building our own salads.

Too Little Or Too Much Protein

Protein is an essential salad component for several reasons—it boosts satiety (fullness), revs metabolism and provides the raw materials for maintaining or building lean tissue, including both muscle as well as hormones, healthy hair, skin and immune cells. But excess protein, beyond what your body needs, can prevent weight loss or lead to weight gain.

Dr. Mercola elaborates on protein:

The rationale behind limiting your protein is this– when you consume protein in levels higher than recommended, you tend to activate the mTOR (mammalian target of rapamycin) pathway, which can help you get large muscles but may also increase your risk of cancer. There is research suggesting that the “mTOR gene” is a significant regulator of the aging process, and suppressing this gene may be linked to longer life. Generally speaking, as far as eating for optimal health goes, most people are simply consuming a combination of too much low-quality protein and carbohydrates, and not enough healthy fat.

For people who eat meat, Sass recommends using a half-cup of plant based protein (i.e., beans, lentils) and about 3 oz of lean, organic meat. For vegans and vegetarians, try combining a legume with a whole grain such as rice for a complete amino acid profile.

Insufficient Variety Of Greens

Keeping the variety of veggies in your salad limited may actually be holding you back from reaping the full benefits of a salad. A Colorado State University study found that people who ate a wider array of the same amount of veggies were subject to less oxidation, a leading factor to aging.

Another study which looked at over 450,000 people’s diets found that people who regularly consumed a higher variety of vegetables regardless of quantity showed a decreased risk in lung cancer. This could be due to the presence of varying nutrients and antioxidants in the wider spectrum of vegetables, which would otherwise be less in the diets of people who consume a smaller variety of vegetables.

So instead of just using romaine, try a mixture of mesclun greens, baby kale, spinach, or sprouts.

Not Using The Right Type Of Fat, Or Using Too Much Of It

Like protein, fat is an essential building block for our body. It’s a major structural component for our cell membranes, skin, brain and much more. Furthermore, healthy fats are also known to reduce inflammation, the leading cause of many serious conditions. But most importantly, healthy fats increase the absorption of fat soluble vitamins and antioxidants.

An Iowa State University study found that people who consumed fat-free or low-fat salad dressings showed significantly lower levels of nutrients in the blood stream compared with people who consumed full-fat dressings. Also important to note is that fat-free dressings usually are compensated by adding high-fructose corn syrup or other sweeteners to keep the flavour.

Making your own dressing from organic ingredients is a great way to ensure you are eating healthy fats. Also, try cutting down your olive oil and increase fats from nuts, seeds, or avocado.

No Starches Or Grains In The Mix

Grains or starches in your salad help to increase satiety (fullness), which will keep you from having more carb-cravings later in the day. Furthermore, without starches or grains, the body will immediately burn the protein in the salad without keeping it for proper maintenance and repair of tissues.

Try adding brown rice, quinoa, baked yam, or organic corn to keep you satisfied and fuller longer.

Not Enough Seasoning

A common complaint with healthy salads is that they are boring and flavourless. However, this may be due to the absence of proper seasoning. To increase the flavour of your salad, try seasoning the vegetables with a delicious pesto sauce, roasted garlic, thyme, or other herbs. Try throwing some spices into the dressing such as turmeric, cayenne pepper, garlic powder, himalayan salt or fresh cracked pepper. Lemon and lime can also add the perfect ‘zing.’

Another secret ingredient that I’ve come to love is nutritional yeast, often used as a cheese substitute in plant-based diets. It adds a richness and zestyness similar to cheese, but without the consequences. It’s also a great source of B vitamins and protein. Try adding it to your dressing or simply sprinkling it on your salad as a topper.

http://www.collective-evolution.com/2015/01/03/5-common-mistakes-that-can-ruin-the-health-benefits-of-salad/

Moringa leaves cure 300 diseases, says Don

BY NAN

A Don, Prof. Zachariah Russom, says Moringa leaves can cure more than 300 diseases.

Russom, who teaches at the University of Jos, said this during a workshop for farmers in Langtang North, Plateau, organised by the Centre for Biotechnology and Genetic Engineering (CBGE) of the university.

He said that Nigeria was blessed with abundant agricultural potentials and called on farmers to take the advantage to grow more Moringa plant which he called “miracle plant”.

“Moringa is a wonder plant which has proved to be a cure for more than 300 diseases in the world.

“Growing moringa plants is like growing multi vitamins at your doorstep as science has proved that the leaves are packed with incredible nutrition that can strengthen our bodies and prevent many diseases.

He said the leaves contained huge quantities of protein, vitamins C and A, and calcium.

The Chairman of Langtang North Local government, Mr Nanmwan Godwin, represented by the council’s secretary, Mr Richard Jateau, said the workshop was timely.

He said the workshop came at a time when Nigeria was making frantic efforts diversify its economy owing to the daunting challenges that the oil market was facing.

http://www.punchng.com/news/moringa-leaves-cure-300-diseases-says-don/

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The 8 Essential Nutrients Your Body Needs Daily For Optimal Health

HJ: There is a common misconception that we are able to easily meet our nutritional needs from whatever foods we are eating on a daily basis.  While this is possible, it requires a thoughtfully crafted diet that focuses on special foods that provide specific vitamins and minerals we may not be otherwise getting in the proper amounts.  It is not really that hard to do, but requires us to understand which foods provide which nutritional elements.
While a good quality multivitamin (which are hard to come by) can help and make us feel better, they do not truly address any underlying deficiencies.  More often than not, they simply alleviate symptoms which return when one stops taking the multivitamin.  Our bodies are designed to get nutrients from food, which occur in ‘whole food matrices’ along with important phytonutrients, cofactors and other as of yet unidentified nutritional compounds that simply cannot be replicated in a lab.
Speaking from experience, when we finally supply our bodies with high quality, whole food nutrition, and especially foods from the groups below, it makes a world of difference in our mood, energy and overall health.
- Truth
8 Nutrients Every Person Needs To Boost Health
By Karen Foster | Prevent Disease
–
As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. When you transition to a healthier diet, it is important to educate yourself about the nutrients your body will need on a daily basis.
It’s important to learn how to create a balance of protein, carbohydrates and quality fats with each meal. There are eight essential nutrients including protein, iron, zinc, magnesium, calcium, B12, iodine and Essential Fatty Acids which are necessary to boost and optimize our health.

1. PROTEIN

A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:
Beans, legumes, lentils and peas
Free range eggs
Raw milk, cheese and yogurt.
Nuts and seeds, which benefit from soaking in water or sprouting first
Non-dairy nut and seed milks



NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”

2, 3. IRON AND ZINC

One of the most common deficiencies in the world, iron is an important nutrient, integral to many bodily processes. It is especially essential for pre-menopausal and pregnant women, who tend to have this deficiency. If you feel tired, low in energy, suffer from headaches or hair loss, a pale complexion and weak nails, you could be suffering from iron deficiency.
Strong, healthy blood requires proper amounts of Iron. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.
Two billion people may have a zinc deficiency, yet it’s an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.
Because the human body does not store Zinc, it is essential to obtain it from the food you eat. The RDA for adult women is 8mg and for men is 11mg.
Cocao, oysters, wheat germ (zinc)
Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli
Nuts, seeds: almonds and cashews
Beans, lentils, legumes, peas, in cooked and sprouted form
Fruits and dried fruits: apricots, dates, and raisins
Date syrup and molasses

4. MAGNESIUM

Magnesium plays a more important role than calcium in the body. Itreduces your risk of cancer, and controls the entry of calcium into each and every cell–a physiological event that occurs every time a nerve cell fires! When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are. Without adequate magnesium, too much calcium gets inside the cell. This causes cramping and constrictions in ways you many doctors never consider.
Earlier dietary surveys show that a large portion of adults do not meet even the RDA for magnesium (320 mg per day for women and 420 mg per day for men) which is below the level necessary for optimal health being 500mg+ per day for both men and women.
Green, leafy vegetables, starches,
Grains and nuts, and raw milk.

5. CALCIUM

In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:
Dark greens: broccoli, kale and Chinese cabbage
Sea Vegetables: wakame, arame, dulse, hijiki, and kelp
Dairy products: milk, yogurt and cheese

6. IODINE

Iodine is a mineral found mostly in seafood (including seaweed) that helps the body synthesize hormones, including thyroid hormone. This important mineral has been slowly but steadily leaving our food stream. The chemicals in fertilizers used in modern farming and chlorine added to water bind to iodine and prevent it from being utilized by our bodies. Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also leads to underactive thyroid and may increase the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has suggested that more than two thirds of teenage girls and 15 percent of adult females in the US have an iodine deficiency.
Caution: Too much iodine can also be harmful. although the World Health Organization (WHO) recommends 200-300 micro grams of iodine daily during pregnancy for normal fetal thyroid hormone production and neurocognitive development, 1,100 micro grams is considered to be the safe upper limit for daily ingestion by the US Institute of Medicine.
Eggs, fish and seafood are good sources.
Vegans can go for seaweed, cranberries, organic strawberries and himalayan crystal salt.

7. VITAMIN B12

Vitamin B12 is an important nutrient, especially for those following strict vegan lifestyles. It is required by your body to make new red blood cells and help keep your nervous system healthy. Without it, permanent damage can result. B12 can also lower homocystein levels, which is great news since elevated homocysteine levels may cause heart disease and strokes. A deficiency leads to anaemia and its symptoms include tiredness, pale complexion and breathlessness. It can also cause memory loss, confusion, mood swings and depression.
Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12.Meat and eggs are some of the best sources, however, if you’re a vegetarian or vegan, it may be essential to occasionally use a B12 patch or high quality B12 supplement in your diet.

8. ESSENTIAL FATTY ACIDS
Research says that eating more omega-3 fatty acids makes one live longer, look better and feel happier. A deficiency, on the other hand, can cause depression, mood swings and even aggressive behaviour. These fatty acids prevent heart disease, are good for your eyes, help you shed pounds and keep your skin and hair in good condition.
The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.
Extra Virgin Olive oil
Sesame oil
Raw butter and clarified butter
Coconut oil: a saturated vegetable oil that has proven beneficial in the diet
Omega-3 oils: Flax, hemp and walnut oils

Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance.
http://www.thehealersjournal.com/2013/06/27/8-essential-nutrients-your-body-needs-daily-for-health-and-how-to-get-them-from-food/

High-Protein Diets In Midlife Linked To High Risk Of Premature Death, Study Says

Atkins aficionados, Paleo enthusiasts, and Dukan devotees, you may want to reconsider what's on your plate. While high-protein diets have been all the rage over the last few years for their waist-whittling goodness, a new study says they could be as bad for you as smoking.

Researchers at the University of Southern California's Davis School of Gerontology believe high protein consumption in middle age could mean a much higher risk of death from cancer and diabetes. The study followed 6,318 adults from a variety of ethnicities and health histories over two decades and found those with diets high in animal proteins were just as likely to die as a result of cancer as a regular smoker, according to a university release. Other researchers, however, say that there simply hasn't been enough research to draw this conclusion.

The study also pinpointed animal proteins as the culprit behind the 74 percent increased risk of death within the study period, from any cause. Even when controlling the amount of fats and carbs in the participants' diets, high animal protein diets had negative health effects. Animal proteins include things like meats, cheeses, milk, and eggs. Diets high in plant-based proteins, however, including foods like beans, lentils, and nuts, did not have the same dangerous effects as animal proteins.

"The research shows that a low-protein diet in middle age is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," study co-author Eileen Crimmins said in a release.

The good news? High-protein diets could actually be beneficial after age 65, when IGF-I levels naturally level off. People over 65 with a high- or moderate-protein diet are actually less susceptible to chronic disease.

The CDC recommends 46 grams of protein per day for adult women and 56 grams for men. But with popular fad diets, many people are consuming considerably more. "The majority of Americans are eating about twice as much proteins as they should, and it seems that the best change would be to lower the daily intake of all proteins but especially animal-derived proteins," co-author Valter Longo said in a release.

High-protein diets have been hotly debated for years. Health experts stress that these diets are deceivingly high in saturated fats and low in fiber, which could mean high cholesterol and an increased risk of heart disease or stroke. In 2010, a study found a direct link between high-protein diets and high rates of lung and colorectal cancers in men. The health of Atkins Diet founder, Robert Atkins, was also cause for concern, as he had a history of heart attack and heart failure before his 2003 death.

The USC study defined low-protein diets as those where 10 percent of calories or less come from protein, and high-protein diets as those with 20 percent or more calories coming from protein. But even moderate-protein diets in middle age were shown to result in three times the likelihood of death from cancer.

Researchers believe the protein-controlled growth hormone, IGF-I, could be to blame. Even slight increases in IGF-I have been shown to significantly increase the chances of cancer-related death.

"Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point. The question is: does it progress?" Longo asked. "Turns out one of the major factors in determining if it does is protein intake.
http://www.huffingtonpost.com/2014/03/04/high-protein-diet-risks_n_4896501.html

Ankh Rah brings ‘miracle’ moringa supplement to the UK market.

 Ankh Rah brings ‘miracle’ moringa supplement to the UK market.

 UK distributor Ankh Rah wins Natural Lifestyle magazine’s ‘Best New Product Award, 2013’ for its 100% natural moringa oleifera leaf powder.

 Containing 7x the vitamin C of an orange, 4x the vitamin A of a carrot, 3x the potassium of a banana, and up to 16x the calcium and 9x the protein content of cow’s milk,1 Natural Lifestyle proclaimed it to be ‘the only supplement you could ever need.’2

 Moringa oleifera, also known as the ‘drumstick tree’ due to its elongated seed bearing pods, is being hailed by some as an answer to global malnutrition. Native to the Himalayan foothills, it has been prized by locals for centuries due to its nutritional and medicinal properties. It is packed with essential vitamins and minerals, is high in protein and calcium, and is almost entirely edible.Its seeds are prized for their water purifying properties, have a high calorific value, and are rich in protein, vitamin A, and beta­carotene. 

The moringa can be grown in relatively poor soil conditions with very little maintenance or water requirements, whilst still achieving up to 10ft of growth per year. It is so nutrient rich that the Haitian government has now turned to it as a sustainable source of essential dietary nourishment, promoting its cultivation across the entire country.3

Sustainable, highly nutritious, and entirely natural; it is no wonder that the moringa has come to be popularly known as ‘the miracle tree’.

Furthermore, Ankh Rah 100% natural moringa leaf powder also contains vitamins B1, B2, B3,

B5, B6, B9, iron, magnesium, manganese, phosphorous, potassium, and zinc.4

Such is the reputation of moringa’s nutrient rich properties that athletes worldwide have now begun to use moringa oleifera as part of their daily training diet. Because of this, and to guarantee its purity, all Ankh Rah moringa powder and tablets have undergone independent testing to WADA standards and are certified 100% dopefree, natural nutritional supplements.5

As suppliers of the highest quality moringa supplement currently available on the UK market,

Ankh Rah has earned itself a finalist position in the 2014 London Business Awards (Best Small Business category).

Ankh Rah 100% pure moringa products are available to buy direct online, or through your local

independent health foods retailer.

For further information, please contact: Ankh Rah on [020 8314 0551/ email: info@ankhrah.com, or visit www.ankhrah.com

1

Natural Lifestyle magazine awards, 2013. Published: Feb 2014 issue, p.29. © Target Publishing Ltd, 2014.

2

Ankh Rah moringa leaf powder contains 31.7g protein per 100g weight compared to 3.4g protein per 100g

of 1% fat milk; Ankh Rah moringa leaf powder contains 2g per 100g of calcium compared to 0.125g per 100g

of calcium in 1% fat milk. Sources: USDA and independent chemical component analysis; FAO document

repository report, at http://www.fao.org/docrep/009/a0467e/a0467e04.htm#P1093_215328

3

Source: ‘Poverty Matters Blog’, Felix von Geyer, first published on The Guardian website, 26 Dec 2013.Furthermore, Ankh Rah 100% natural moringa leaf powder also contains vitamins B1, B2, B3,

B5, B6, B9, iron, magnesium, manganese, phosphorous, potassium, and zinc. Such is the

4

reputation of moringa’s nutrient­ rich properties that athletes worldwide have now begun to use

moringa oleifera as part of their daily training diet. Because of this, and to guarantee its purity, all

Ankh Rah moringa products have undergone independent testing to WADA standards and are

certified 100% dope­free, natural nutritional supplements.

5: USDA National Nutrient Database, Entry: 11222.

Product tested by HFL Sport Science Ltd Nutritional Supplement Screens for a range of substances

banned by the World Anti ­Doping Agency.

Amaranth: a Gluten-Free Grain Rich in Protein and Minerals

 Amaranth is a broad-leafed plant that is native to the southern half of North America. It is part of the Amaranthaceae family of flowering plants, which also includes beets, Swiss chard, spinach and quinoa, and is characterized by its rapid growing speed and competitive nature. In fact, amaranth is so aggressive that many American gardeners regard it as nothing more than a noxious weed that does little but threaten the livelihood of other, less invasive plants.


This is unfortunate, since amaranth is actually highly nutritious. The plant’s grain-like seeds were a significant source of essential nutrients for the American Indians, and they remain a popular food in Mexico and South America. This article sheds some light on the health benefits of this somewhat misunderstood plant.

Reasons to love amaranth

Complete protein source — Depending on its quality, amaranth is comprised of between 13 and 19 percent protein, which is more protein per weight than cereals such as rice, sorghum and rye. Significantly, this protein also contains all eight essential amino acids (including lysine, an amino acid missing from most grains), making it an excellent complete protein source for vegetarians and vegans. (1) Though most people are aware that protein aids the growth and repair of cells, it also sends signals around the body, facilitates substance transportation and much more. Without it, we would literally fall apart.

Gluten-free — Like quinoa and buckwheat, amaranth is naturally gluten-free. While individuals with gluten intolerance and celiac disease will appreciate this news the most, growing evidence suggests that gluten could be bad for everyone — even those of us without an overt sensitivity. According to Dr. Alessio Fasano, gluten activates a protein called zonulin that makes up the seal between our intestinal cells, triggering an immune response. (2) Gluten also contains phytic acid, a compound that renders many important minerals, such as magnesium, bio-unavailable. With amaranth, however, we don’t need to worry about these serious issues.

Cardiovascular benefits — Though studies into amaranth are limited, emerging research suggests that it can benefit our cardiovascular system. A study published in Lipids in Health and Disease in January 2007, for instance, found that amaranth oil could benefit patients with coronary heart disease. (3) A more recent study, published in Proteome Science in May 2014, also found that amaranth could potentially treat atherosclerosis, or narrowing of the arteries. (4)

Rich in dietary fiber — According to Self’s “NutritionData,” one cup of cooked amaranth provides us with 5.2 grams of dietary fiber, or 21 percent of our recommended daily allowance (RDA). (5) Most of this fiber is the insoluble kind, which passes through the gastrointestinal tract intact and triggers a laxative effect. However, amaranth also contains a lot of soluble fiber, which attracts water, slows digestion and is known to produce cholesterol-lowering benefits. Consequently, amaranth is suitable for a weight-loss diet.

Dense in minerals — Perhaps amaranth’s greatest attraction is its dense concentration of essential minerals. One cup of cooked amaranth supplies us with 29 percent of our RDA of iron, 40 percent of our RDA of magnesium (in which up to 80 percent of the United States population is estimated to be deficient), 36 percent of our RDA of phosphorus and a whopping 105 percent of our RDA of manganese. Amaranth also contains respectable amounts of calcium, potassium, zinc, copper and selenium. On the negative side, it is lacking in most vitamins except vitamin B6 and folate. (5)

Amaranth is commonly consumed in seed, flour and oil form. Though it is known to be resistant to Monsanto’s glyphosate herbicide, it’s always a good idea to purchase organic amaranth products whenever possible for peace of mind.

Sources:
(1) http://wholegrainscouncil.org
(2) http://primaldocs.com
(3) http://www.ncbi.nlm.nih.gov
(4) http://www.ncbi.nlm.nih.gov
(5) http://nutritiondata.self.com


http://www.naturalcuresnotmedicine.com/amaranth-gluten-free-grain-rich-protein-minerals/

48 Foods To Balance Your Hormones & Give You Glowing Skin

BY MEGAN KELLY 



Who doesn't want a rocking reproductive system, balanced hormones, and glowing skin?

I know I do, and eating certain nutrient dense foods will put anyone on this path. Whether we like it or not, hormones control our mood, digestion, energy, libido, metabolism, and how our skin looks.

If we don't eat foods with the nutrients we need, our body cannot produce hormones correctly or maintain hormonal balance because it doesn't have the building blocks to do so.

Whatever you're eating is either helping hormonal production, or causing unpredictable imbalances.

The human body needs a balance of all three macronutrients, carbohydrates, protein, and especially fat.

Fat is one of the most crucial elements for hormonal balance. For years, we've been told that fat-free is good, while cholesterol and saturated fat are bad. This is a dangerous lie. Healthy fat is the raw material that we need to produce and maintain proper hormone function.

Here's why: hormones are produced using certain fatty acids and cholesterol, so if we're missing these nutrients, hormone problems arise simply because the body doesn't have the nutrients it needs to make them. Our body needs certain fats for rebuilding cells and stabilizing hormones. This is especially important for the female reproductive system.

How to eat for hormonal balance

Basing meals off clean protein, hormone-balancing healthy fats, antioxidant-rich vegetables, and healing herbs will help your body thrive. Choose one food from each category for an easy, hormone balancing, skin healing, meal.

1. Clean protein

Soaked or sprouted nuts
Beans
Seeds
Quinoa
Lentils
Organic pasture-raised/grass-fed chicken, turkey, beef, bison, elk, pasture-raised eggs
Wild caught fish

2. Hormone-balancing healthy fats

Coconut oil (and all coconut products for that matter). It contains lauric acid, which is incredibly healing to the skin and extremely beneficial for hormonal production. It also kills bad bacteria and viruses in the body, provides a quick source of energy, is easy to digest, and speeds up metabolism.

Avocados. They're rich in healthy fat that helps our body absorb and use nutrients They are also full of fiber, potassium, magnesium vitamin E, B-vitamins, and Folic acid - all essential for maintaining hormonal balance in the body.

Raw butter/ghee. They provide a rich source of fat-soluble vitamins A, D, E and K2. These nutrients are key building blocks for hormonal production. Butter provides great amounts of short- and medium-chain fatty acids, which support immune function, boost metabolism and have anti-microbial properties; meaning, they fight against bad bacteria and viruses in the body.

Egg yolks. They're rich in countless vitamins and minerals including: A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline which all contribute to a healthy reproductive system, hormonal balance, and healthy skin. The choline and iodine in egg yolks are also crucial for making healthy thyroid hormones.

Nuts and seeds. Soaked nuts and seeds, olives and olive oil, fermented cod liver oil, hemp seed oil, flax-seed oil, and raw cultured dairy products.

3. Antioxidant-rich vegetables

Look for anything dark green: asparagus, broccoli, spinach, collard greens, cabbage, cucumbers, kale, cilantro, etc.

Opt for brightly colored veggies: green, red, yellow, and orange bell peppers, red cabbage, red/white onions, tomatoes, and carrots.

Don't overlook starchy vegetables: sweet potatoes, spaghetti squash, yucca, beets, artichokes, butternut squash, and turnips.

4. Healing spices & herbs

Cinnamon
Turmeric
Cayenne
Cumin
Garlic
Ginger

If your body has the nutrients it needs to be in hormonal balance, it will be. You'll experience glowing skin, stable moods, fertility, and consistent energy. Our bodies have an incredible ability to heal and be in balance, when given the nutrients they need to flourish.
http://www.mindbodygreen.com/0-11983/48-foods-to-balance-your-hormones-give-you-glowing-skin.html

Slaying the Protein Myth

BY RICH ROLL

I am plant-based. Essentially, this means I don’t eat anything with a face or a mother. Animals find this agreeable. I’m also an ultra-endurance athlete. Essentially, this means I don’t go all that fast, but I can go all day. My wife finds this agreeable.

Conventional wisdom is that “vegan” and “athlete” simply don’t get along — let’s call it irreconcilable differences. I’m here to say that is utter nonsense.

“But where do you get your protein?”

Not a day goes by that I am not asked this question. If I had a dollar for every time this came up, everyone in my family would be driving a Tesla.

Most vegans bristle at the question. Armed for battle, they assume a defensive position and hunker down for the inevitable, age-old omnivore versus herbivore fight that always ensues. Because belief systems around food are entrenched — they’re right up there with religion and politics — emotions run high. Before you can blink, arrows are flying in both directions. Conversation becomes debate. And debate all too often devolves into mudslinging … an endless, hopelessly unproductive merry-go-round that leaves each side further entrenched in their preferred dogma and never leads anywhere constructive.

I hate that — it’s why a large portion of the general public finds vegans so unpalatable. Instead, I welcome the question. If someone is asking, I presume a genuine interest — simply an opportunity for a productive dialog. So let’s try to have that dialog. The productive kind. My perspective on the elephant in the room … nothing more, nothing less.

We live in a society in which we have been willfully misled to believe that meat and dairy products are the sole source of dietary protein worthy of merit. Without copious amounts of animal protein, it’s impossible to be healthy, let alone perform as an athlete. The message is everywhere, from a recent (and wildly successful I might add) high-profile dairy lobby ad campaign pushing chocolate milk as the ultimate athletic recovery beverage (diabolically genius), to compelling food labels, to a dizzying array of fitness expert testimonials. Protein, protein, protein — generally reinforced with the adage that more is better.

Whether you are a professional athlete or a couch potato, this hardened notion is so deeply ingrained into our collective belief system that to challenge its propriety is nothing short of heresy. But through direct experience, I have come to believe that this pervasive notion is at best misleading, if not altogether utterly false … fueled by a well-funded campaign of disinformation perpetuated by powerful and well-funded Big Food, Big Ag, and industrial animal agriculture interests that have spent countless marketing dollars to convince society that we absolutely need these products in order to continue breathing air in and out of our lungs.

The animal protein push is not only based on lies, it’s killing us, luring us to feast on a rotunda of factory-farmed, hormone- and pesticide-laden, low-fiber foods extremely high in saturated fat. Eating this way, I remain convinced (despite the current populist fervor over high-fat, low-carb diets), is indeed a contributing factor to our epidemic of heart disease (the world’s #1 killer) and many other lifestyle-induced infirmities that have rendered our prosperous nation one of the sickest societies on Earth.

Indeed, protein is an essential nutrient, absolutely critical not just in building and repairing muscle tissue, but in the maintenance of a wide array of important bodily functions. But does it matter if our protein comes from plants rather than animals? And how much do we actually need?

Proteins consist of twenty different amino acids, eleven of which can be synthesized naturally by our bodies. The remaining nine — what we call essential amino acids  —  must be ingested from the foods we eat. So technically, our bodies require certain amino acids, not protein per se. But these nine essential amino acids are hardly the exclusive domain of the animal kingdom. In fact, they’re originally synthesized by plants and are found in meat and dairy products only because these animals have eaten plants.

Despite the “butter is back” hysteria that recently graced the cover of TIME magazine, the best medical science establishes beyond reproach that both casein and whey contribute materially to degenerative disease. A family of proteins found in milk, casein has been linked to the onset of a variety of diseases, including cancer. And whey is nothing more than a highly processed, low-grade discard of cheese production — another diabolical stroke of genius courtesy of the dairy industry that created a zillion-dollar business out of stuff previously tossed in the garbage.

On a personal anecdotal level, adopting a plant-based lifestyle eight years ago repaired my health wholesale and revitalized my middle-aged self to reengage fitness in a new way. As hard as it may be for some to believe, the truth is that my athletic accomplishments were achieved not in spite of my dietary shift but rather as direct result of adopting this new way of eating and living.

I’m not alone in this belief:

• Just ask Oakland Raiders defensive tackle David Carter.
• Watch this video of strongman Patrik Baboumian breaking a world record for most weight carried by a human being when he hauled over 1200 pounds — roughly the weight of a Smart Car — 10 meters across a stage in Toronto last year.
• Witness two-time World Champion Freerunner and parkour artist Timothy Shieff hopscotching off rooftops like a video game character.
• And be amazed by this video of plant-based strength athlete freak-of-nature Frank Medrano doing things with his body you didn’t think possible.
• Then there are MMA/UFC fighters like Mac Danzig, Jake Shields, and James Wilks.
• And multisport athletes like Brendan Brazier, Rip Esselstyn, and Ben Bostrom — a world-renowned motorcycle, mountain bike, and road bike athlete & victorious member of this year’s Race Across America 4-man relay team.
• Also professional triathlete & Ultraman World Champion Hillary Biscay who just raced her 66th Ironman.
• Check out ultramarathoners extraordinaire like Scott Jurek, his fruitarian compadre Michael Arnstein, and my old friend Jason Lester, with whom I completed 5 Ironman distance triathlons on 5 Hawaiian islands in under a week. Jason has since criss-crossed the USA on two feet and is currently prepping for a 100-day run across China.
• Then of course there is Timothy Bradley, Jr., who took down Manny Pacquiao last year (well kind of, but you get my drift).

The point is this: each of these athletes, and countless others, will all tell you the same thing: rather than steak, milk, eggs, and whey supplements, opt instead to eat lower on the food chain and source your protein needs from healthy plant-based sources like black, kidney, pinto, and other beans, almonds, lentils, hemp seeds, spirulina, and quinoa. Even eating less-concentrated sources of protein like potatoes, sweet potatoes, and bananas will get you exactly where you need to be.

If you ate nothing but a variety of fresh fruit, you still would never suffer a deficiency of protein (or even any particular amino acid). Short of starving yourself, it’s almost impossible. Despite the incredibly heavy tax I impose on my body, training at times upwards of 25 hours per week for ultra-endurance events, this type of regimen has fueled me for years, without any issues with respect to building lean muscle mass. In reality, I believe that eating plant-based has significantly enhanced my ability to expedite physiological recovery between workouts — the holy grail of athletic performance enhancement. In fact, I can honestly say that at age 47 I am fitter than I have ever been, even when I was a world-class-level competition swimmer at Stanford in the late 1980s.

And despite what you might have been told, I submit that more protein isn’t better. Satisfy your requirement and leave it at that. With respect to athletes, to my knowledge no scientific study has ever shown that consumption of protein beyond the RDA-advised minimum (10 percent of daily calories) stimulates additional muscle growth or expedites physiological repair induced by exercise stress. And yet most people — the overwhelming majority of whom are predominantly sedentary — generally consume upwards of three times the amount of daily protein required to thrive.

The protein craze isn’t just an unwarranted, over-hyped red herring, it’s harmful. Not only is there evidence that excess protein intake is often stored in fat cells, it contributes to the onset of a variety of diseases, such as osteoporosis, cancer, impaired kidney function, and heart disease.

Still not convinced? Consider this: some of the fiercest animals in the world — the elephant, rhino, hippo and gorilla — are Plant powered herbivores. And nobody asks them where they get their protein. So ditch that steak and join me for a bowl of quinoa and lentils.