Solid results....

I picked up my lab tests from the Dr's office today. 

 

He checked my B12 and mine was high.  I am taking a supplement (FRS)...it is fine.
I tested high for iron, I am sure because of all the spinach I am eating.

Last year my CRP went from abnormal to normal.  That was important.

Here is the exciting part....

Eosinophils.........were 13.9  now 7.9  (normal is 0.0-7.0)
Eosinophils Absolute......were 2.1  now 0.7  (normal 0.0-0.5)

My VitD is low, even with 100% of RDA in my multi vitamin.  He has me taking 8000 (whatever the units are: )  I am kind of excited about this, it is nice when you find something that is that easy to fix.  I expect to be getting out in the sunshine ...when it gets here.  Plus...the nurse says it is a feel good hormone.


My food changes have had a really nice effect on my blood tests.  I also took this when I had the flare up from the almond butter and honey.  I am thinking that I am pretty close to normal right now!  Yippeee!

No sugar for me....

I have had no processed sugar or artificial sugar substitutes since the beginning of the year.  I have had raw honey (which I am now allergic to)...stevia and agave nectar.  I am ultra satisfied.

Sugar is addictive. So, if we are addicted to sugar...it is time to bust out of it.

I do not eat sugar because it causes cancer.  When my husband goes in for his semi annual pet scans they shoot him full of radioactive sugar.  The sugar is sucked up by cancer cells and it lights up the screen and shows the doctor exactly where there is cancer.  Cancer loves sugar.

Sugar can suppress the immune system.

Sugar upsets the mineral relationships in the body.

Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

Sugar can produce a significant rise in triglycerides.

Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.

Sugar reduces high density lipoproteins.

Sugar causes copper deficiency.

Sugar interferes with absorption of calcium and magnesium.

Sugar can weaken eyesight.

Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.

Sugar can cause hypoglycemia.                                

Sugar can produce an acidic digestive tract.

Sugar malabsorption is frequent in patients with functional bowel disease.

Sugar can cause premature aging.

Sugar can cause tooth decay.

Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

Sugar can cause heart disease.

Sugar can cause appendicitis.

Sugar can lead to periodontal disease.

Sugar can cause a decrease in insulin sensitivity.

Sugar can cause drowsiness and decreased activity in children.

Sugar can contribute to diabetes.

Sugar can cause toxemia during pregnancy.

Sugar can increase the amount of liver fat.

Sugar can cause headaches, including migraine.

Sugar can cause depression.

Sugar causes inflammation.

Sugar can make you fat.

The Glycemic Index

HIGH          70+

MEDIUM    56-69

LOW          0-55

A long story short...the lower the # the longer it takes to turn to sugar.  White refined sugar is 100.  The factor that makes the most difference in a high and low number is fiber.  Fiber slows the digestion of sugar.

GLYCEMIC LOAD

A Glycemic Index only tells part of the story.  The glycemic load is important to know too.  The glycemic load shows how much of that carbohydrate is in a serving of the listed food. 

This is a great list of glycemic load and index.

This is an easy and simple glycemic index.

A good role model on exercise and food...

I forgot to say who: )  It is the swimmer Dara Torres.  This is from an AOL interview, I picked out the parts that were important to me....only I eat healthier than her: )  I like her work out regimen.  I am not expecting the gold...just the stamina...lol...or a 10th of it. 

DIET: I like to have some sort of health shake in the morning when I get up. Then I do my workout and I make sure I stay hydrated during training. I drink chocolate milk after my workout ends. I'll have Fitness Nutrition's Gold Medal Aminos, which help me recovery and build lean muscle. And then I'll have lunch. Right now I'm eating a turkey sandwich with lettuce and cheese on whole grain bread. And I'll have fruit salad or sweet potato fries or something like that. I'll have a protein shake in the middle of the day and then I'll have dinner, like a big salad with a baked potato and chicken.

I have been through the whole dieting thing when I was younger; I had an eating disorder in college. And so I don't like to say how I eat is a diet. I'm getting enough nutrients and vitamins and everything that I need. But I also don't deprive myself. If I feel like I have a craving for something, I'll take some bites, because I think the more I deprive myself of something, the more I want it.

 

TRAINING: I just got back [in the water] about two and a half months ago. I took a year off; I had some major reconstructive knee surgery. I spoke with my coach over the summer and we both talked about what it would be like to be back training for a sixth Olympics, so I decided to give it a shot. I think basically my body will dictate what happens. At my age -- at any age -- if you haven't done something in awhile, you have to ease into it. Right now I'm swimming three days a week, I stretch three days a week, and I lift weights four days a week. I also do a little bit of aerobic exercise in the weight room -- the elliptical machine or the spinning bike or something like that. But it's all about building a base.

Food Allergies..info worth saving...

By Dr. James M. Rubin Jan 28th 2011 3:08PM

This is the first I have read that the blood tests are not reliable.  It reinforces the idea of common sense approach of keeping track of reactions and elimination.

"Food allergy should be considered in patients who have experienced anaphylaxis or other acute symptoms after eating. The acute symptoms include hives, swelling of any portion of the body, nasal congestion, coughing, chest tightness, dizziness, fainting, wheezing or any other symptoms of rapid onset.

A careful, detailed history and physical examination is the essential first step in diagnosing a food allergy. Skin testing to foods can be a good confirmation, but such testing is not necessarily diagnostic because a positive reaction does not always mean a person is allergic to that substance.

Blood testing for food allergy is not necessarily diagnostic either, because a person may have positive tests to foods that don't cause his or her allergic reactions. As well, a person may have negative tests to offending foods. Blood testing requires the correct interpretation of a careful history.

In some situations, the use of a food challenge (giving the patient a suspected food to ingest and observing for symptoms) is helpful. This is usually performed in a hospital setting and under close supervision.

Treatment involves avoidance of the food that causes the allergic reaction. Elimination of the offending food is essential.

Patients and their caregivers must be ever-vigilant, and they must read labels carefully. Eating out can become a challenge, since many restaurants use common serving or preparation dishes and utensils for multiple foods. Wait staff cannot always be relied upon to be knowledgeable (or truthful) about the contents of the various dishes being served. That is why patients with severe food allergies must carry epinephrine at all times. There are no allergy injections available to desensitize patients to foods.

Avoidance is the best treatment and the only way to prevent a serious reaction.

Several years ago, a patient of mine who knew he was highly allergic to peanuts was on a business trip to California. He ate lunch in a local restaurant after he told the waiter he could not have any dish made with peanuts. He was served a dish that was supposedly peanut-free. As soon as he ingested the first spoonful, he developed an itchy mouth. He immediately administered adrenalin to himself and went to an emergency room, where he was also given an antihistamine and sent on his way. At the airport, he developed another anaphylactic reaction and died. Some people have a delayed second reaction hours after their first one. This biphasic reaction occurs 30 percent of the time. Therefore, we always prescribe two doses of adrenalin and advise four hours of observation by medical personnel."  DR. JAMES RUBIN

Proactive tools to reduce allergy suffering...

"With allergy season right around the corner, we've sought out the foods that will help ward off those itchy eyes and runny noses. Plus, a list of foods you should skip if you want to stay congestion-free.

Allergies are the immune system's reaction to generally safe substances in the environment (like ragweed and pollen). When allergens interact with immune cells in the blood, histamine and other allergic intermediaries are released into the bloodstream, causing familiar allergic reactions -- namely sneezing, wheezing, itchy eyes, skin rashes and stuffy congestion. Although no diet can prevent allergies all together, certain foods can help alleviate symptoms.

Red Wine, Apples and Onions
Quercetin, a flavonoid that helps the body fight against allergic inflammation by inhibiting the release of histamine, is found red wine, apples and onions. You can also get a dose of this ant-allergy antioxidant in berries, red grapes, black tea, broccoli and citrus fruits.

Grapefruits and Red Peppers
Vitamin C strengthens the immune system and decreases the production of histamine. Oranges, cantaloupe, papaya, strawberries, dark leafy green vegetables, and sweet potatoes are also good sources.

Mustard Greens
Mustard greens are a great source of beta-carotene and vitamins E and C, which fight inflammation, scavenge for free radicals and help break down histamine. Sauté mustard greens with olive oil and garlic or use them as you would any other dark leafy green.

Flaxseed, Walnuts and Salmon
Eating a diet rich in omega 3 fatty acids may help alleviate allergies by reducing inflammatory chemicals in the body. One German study showed that a high level of omega 3s in subjects' diet or red blood cells was associated with a decreased risk of hay fever. Other sources of this essential fatty acid include canola oil, pumpkin seeds, and cold-water fatty fish.

Brazil Nuts
Selenium is an essential mineral that is required in very small amounts. In the body it is incorporated into proteins to make important antioxidant enzymes that both strengthen the immune system and increase the effectiveness of vitamin C. Brazil nuts and tuna are among the best sources.

Green Tea
Green tea is rich in catechin, a polyphenol (antioxidant) that inhibits the enzyme that converts histidine to histamine. For maximum benefits, use loose tea leaves instead of tea bags and pair with fruit or vegetables high in vitamin C.

Cayenne Pepper
Hot, spicy foods thin mucous secretions which can help clear nasal passages. Try adding cayenne pepper, ginger, onion and garlic to your favorite dishes.

Garlic
Garlic inhibits certain enzymes that generate inflammatory compounds, has a kick just like cayenne, and is a good source of vitamin C.

Rosemary
Rosemary contains a substance called rosmarinic acid, a polyphenol that is believed to suppress allergic reactions and inflammation. Try adding rosemary to roast potatoes, marinades, and tomato sauces.

Tumeric
Tumeric, a member of the ginger family, boasts anti-inflammatory properties. A central ingredient in curries and other Indian dishes, tumeric can also be used as a flavor enhancer for fish, meat, vegetable and pasta recipes.

Sunflower Seeds
Sunflower seeds help suppress allergic reactions thanks to high levels of vitamin E and selenium. Vitamin E fights inflammation and selenium stimulates immune function (see above).

In addition to choosing a diet rich in the allergy-fighting foods above, try to avoid pro-inflammatory, cross-reacting, and sensitive foods.

Pro-inflammatory foods increase inflammation, which may aggravate existing allergy symptoms. High-fat meats, fast food and packaged, baked goods are high in unhealthy fats (trans fats and saturated fats) and processed meats (hot dogs, sausage, bacon) contain chemicals called nitrates -- both of which are associated with increased inflammation. Even naturally occurring saturated fats, such as those found in meats, dairy and eggs, contain fatty acids called arachidonic acid, which may exacerbate inflammation in large quantities. Lean meats and low fat dairy products will not promote inflammation.

In the case of oral allergy syndrome, our bodies mistake a plant protein for pollen triggering a cross-reaction. People who suffer from ragweed allergies may experience similar symptoms when they eat certain seeds (sunflower), fruits (bananas, melon) and vegetables (cucumbers, zucchini), take the herb Echinacea, or drink chamomile tea. Individuals with grass pollen allergies may have difficulty eating melons, oranges, peaches, tomatoes and celery. And pollen from alder trees can cross-react with apples, cherries, peaches, pears, parsley, celery, almonds and hazelnuts.

To prevent or reduce allergy symptoms, stick with fresh, unprocessed foods and steer clear of any personal triggers." Victoria Stein

Phytonutrients...

Phytonutrients- there are over 900 types of phytonutrients.  They are more powerful when eaten raw.  

Beta-carotene...orange foods: carrots, sweet potatoes...also in dark leafy vegetables.  Good for bones, eyes and reproductive system.

Lycopene...tomatoes, pink grapefruit, watermelon...may (not proven) reduce incidence of cancer, cardiovascular disease and macular degeneration.

Lutein and Zeaxanthin...leafy green vegetables, pumpkin and corn.  Macular degeneration is shown to decrease from eating these foods.

Reservatrol...garlic, blueberries, red wine, grapes.  Being studied for longevity.

Quercitin...apples, green tea and onions.  Heart disease and prostate cancer.

Alkalinity #2

Food is not the only way to change your pH level for the better! Other activities are alkalizing, too, including:

• Deep-breathing exercises
• Yoga
• Light stretching
• Meditation
• Any other activities you enjoy!

Alkaline-forming Foods

Vegetables Asparagus Beets Bell peppers Broccoli Carrots Cauliflower Celery Chicory Cucumbers Leafy greens Sprouts (all types) Zucchini Chlorella

Pseudograins Buckwheat Millet Quinoa Amaranth Wild and brown rice

Fruit Lemons Limes Cantaloupe Mangos Apples Melons (all types) Avocados Papayas Pomegranates Bananas

Seeds Flax Hemp White Chia Nuts Almonds Coconut

In contrast to the alkaline-forming foods above, the foods listed below are acid-forming:

Acid-forming Foods

Meat Cold-water fish Beef Venison Pork Wild game Poultry Shellfish

Dairy Milk, raw, unprocessed Butter Cheese (all types) Cream Milk, pasteurized

Miscellaneous Synthetic multivitamin Candy Coffee Margarine Peanuts (roasted) Prescription drugs Soft drinks Soy protein isolate Whey protein isolate

 (Brendan Brazier)

3 Day Rotation Menu Vegan/Mostly Raw

20-Mar-11
	Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
Sunday	Shake-2 cups water, spinach, flax oil, chia powder, blueberries, banana, strawberries, pea protein	spinach salad w/strawberries, almonds, olive oil, balsamic vinaigrette and garlic	raw protein bar w/pea/honey/almond, pear	Shake-2 cups water, spinach, flax oil, chia powder, blueberries, banana, strawberries, pea protein	curry salad, tofu, raisins, curry sauce and almonds
Monday	Shake- 2 cups water, kale, flax oil, blueberries, banana, hemp protein, stevia	raw protein bar w/hemp and cashew butter/agave and apple	Citrus Salad	Shake- 2 cups water, kale, flax oil, blueberries, banana, hemp protein, stevia	Buddha Bowl
Tuesday	Shake- avocado, baby mixed greens, cucumber, green powder, 1 cup coconut milk, 1 cup water, 1 pear, stevia, soy protein	Shake-1 tablespoon hemp seeds, 1 Tbsp of soaked brown flax seed, 1tsp raw coconut butter, 1 tbsp raw cacao powder, 1/2 tsp maca,1/8 cup of goji berries, 1/2 small cucumber, 1 tsp vanilla extract, 1 tsp green powder, 1 cup water/ice, stevia,	Apple and peanut butter	Shake- avocado, baby mixed greens, cucumber, green powder, 1 cup coconut milk, 1 cup water, 1 pear, stevia, soy protein	raw protein bar w/pea……. pear
Wednesday	Shake- romaine, kale, apple, fennel, celery, cucumber, pepper, spinach, gingerroot, lemon, rice protein, stevia, flax seed	Shake- 1 cup almond milk, 1/2 cup pureed pumpkin, 1 tsp vanilla extract, 1 tsp cinnamon, 1 banana, pinch nutmeg, pea protein, 1 cup ice/water	black bean burger on ezekial bun w/lettuce and tomato	Shake- romaine, kale, apple, fennel, celery, cucumber, pepper, spinach, gingerroot, lemon, rice protein, stevia, flax seed	Shredded brussel sprouts
Thursday	Shake-2 cups water, spinach, flax oil, chia powder, blueberries, banana, strawberries, pea protein	raw protein bar w/hemp….. apple	curry salad	Shake-2 cups water, spinach, flax oil, chia powder, blueberries, banana, strawberries, pea protein	vanilla chai tapioca pudding
Friday	Shake- 2 cups water, kale, flax oil, blueberries, banana, hemp protein, stevia	raw protein bar w/pea…pear	ezekial bread, peanut butter and strawberry jam	Shake- 2 cups water, kale, flax oil, blueberries, banana, hemp protein, stevia	Nori wraps with orange cashew cream
Saturday	Shake- avocado, baby mixed greens, cucumber, green powder, 1 cup coconut milk, 1 cup water, 1 pear, stevia, soy protein	apple and pb	vanilla chai tapioca pudding	Shake- avocado, baby mixed greens, cucumber, green powder, 1 cup coconut milk, 1 cup water, 1 pear, stevia, soy protein	raw protein bar w/hemp…apple

Raw Meals

I can't wait to try these this week...

Citrus Salad

1 bunch curly kale, leaves stripped from rib and finely chopped

2 oranges peeled with membranes removed and separated into wedges

1 red grapefruit, peeled with membranes removed and separated into wedges

1 small red onion, thinly sliced

1 jalepeno pepper, seeded and minced, or 1/8 teaspoon  crushed red pepper flakes

2 tbsp toasted pine nuts.

1/4 cup fresh orange juice

juice from 1 lime

1 tbsp balsamic vinager

2 tbsp agave nectar

Zest from 1 orange for garnish

4 servings

137 calories 

2g fat

3g protein

30g carb

4g dietary fiber

9 mg sodium

(add more pine nuts or some chia or flax powder for more protein)

Kora wanted to try brussel sprouts...I thought this would make me like it too...

Shredded Brussels Sprouts with Apples and Pecans

2tbsp oil or earth balance

1 1/2 lb brussels sprouts, washed and shredded into strips

1/2 tsp salt, + more to taste

1 lrg tart apple, cubed and peeled

2 mdm cloves garlic minced

1 tbsp maple syrup

1/3 cup pecans, soaked and dehydrated

Freshly ground pepper to taste

Juice from 1 lemon (optional)

The book calls for cooking...I would prepare it raw and add something more for protein...maybe flax seeds or tofu.

2-4 servings ( I would think then that it would be 249-500 calories: )
249 calories
16g Fat
6g Protein
26g Carb
8g Dietary Fiber
306mg sodium  (maybe hold the salt?)

Adapted for Raw From "Color Me Vegan Colleen Patrick Goodreau"

Complete Protein

Important Functions In The Body:

• Isoleucine (Ile) - for muscle production, maintenance and recovery after workout. Involved in hemoglobin formation, blood sugar levels, blood clot formation and energy.
• Leucine (Leu) - growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
• Lysine (Lys) - calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
• Methionine (Met) - fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health), and heavy metal removal.
• Phenylalanine (Phe) - tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
• Threonine (Thr) monitors bodily proteins for maintaining or recycling processes.
• Tryptophan (Trp) - niacin production, serotonin production, pain management, sleep and mood regulation.
• Valine (Val) helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
• Histidine (His) - the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.

 Proteins are composed of amino acids, 12 are manufactured by the human body. Another 9, called essential amino acids, must he obtained from food. Most animal products, such as meat and dairy products, contain all essential amino acids and are designated to be complete proteins. Most proteins from vegetables also contain all 9 essential amino acids, but 1 or 2 may be low in a particular food compared with a protein from most animal sources. Beans, however, are rich sources of all essential amino acids.

Recent studies show that the beans and the grains don't even need to be eaten at the same meal, so if you eat beans for lunch and rice with dinner, you have a complete protein.  Food combination may be spread over a 2-day period.

Complimentary proteins (to make up complete protein)

Grains Legumes Nuts/Seeds Barley Beans Sesame seeds Bulgur Lentils Sunflower seeds Cornmeal Dried peas Walnuts Oats Peanuts Cashews Buckwheat Chickpeas Pumpkin seeds Rice Soy products Other nuts Pasta Rye Wheat

Complete Protein....

Essential Amino Acid	mg/g of Protein
Tryptophan	7
Threonine	27
Isoleucine	25
Leucine	55
Lysine	51
Methionine+Cystine	25
Phenylalanine+Tyrosine	47
Valine	32
Histidine	18

Alkaline vs Acid

PH Balance:
The pH scale is from 0 to 14, with numbers below 7 acidic (low on oxygen) and numbers above 7 alkaline. The blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH of 7.4. At a pH slightly above 7.4 cancer cells become dormant and at pH 8.5 cancer cells will die while healthy cells will live.

60-80% of the diet should be alkaline.  20-40% should be acidic for an optimum result.

Illnesses caused by Acidification

A surprising number and variety of physical problems and diseases can be caused by acidity. Indeed a triple action can prompt their appearance: enzymatic disturbances, aggressive activity by acids, and demineralization; three factors capable of striking any organic tissue.

• Lack of energy: constant fatigue, loss of physical tone and psychic drive, depression
• Nervousness: agitation without cause, sensitivity, easily stressed
• Conjunctivitis
• Inflamed, sensitive gums
• Cracks at the corners of the lips
• Dental cavities
• Attack of diarrhea which expels acids
• Rectal burning sensation
• Predisposition to intestinal inflammation (enteritis, colitis)
• Burning and irritation in the bladder or urethra
• Runny nose
• Prone to chills
• Dry skin
• Skin tends to be red and irritated in regions where there are heavy concentrations of sweat (knees, underarms, etc)
• Itches
• Nails are thin and split and break easily
• Hair looks dull and falls out in noticeable quantities
• Leg cramps and spasms
• Stiff neck
• Lumbago
• Mineral and calcium depletion of the skeleton
• Osteoporosis
• Rheumatism
• Arthritis
• Sciatica
• Tendinitis
• Migrant joint pains
• Etc 

Christopher Vasey, The Acid-Alkaline Diet for Optimum Health

Copyright Cathy Sykora 2011

http://www.thehealthcoach.net

Alkaline Foods	Acidic Foods
alkaline water	alcohol
almonds, sesame seeds, flaxseeds	animal protein
soy milk, soy cheese	blueberries, cranberries, prunes, sour cherries
avocados	chemicals, drugs, preservatives and pesticides
green veggies, kale, spinach, lettuce, collards, mustard greens, turnips, cabbage and endives	chickpeas, black beans, soybeans
cold pressed oils	coffee, black tea
grasses	honey, corn syrup, brown sugar, fructose
green drinks	ketchup, mayo, mustard
lentils, beans and peas	MSG
quinoa, wild rice, millet  amaranth, buckwheat,	processed foods
miso	processed oils; margarine, fake fats, trans fats, refined vegetable oils
oil cured olives	refined grains, wheat, oats, white bread, pasta and rice \
seaweed	salted and roasted nuts
raw tomatoes	soda, sports drinks, energy drinks
oranges, apples, pears, raisins,berries, lemons, limes and grapefruit although acidic have alkalizing effect on body	soy products
green tea	soy sauce
sweet potatoes, potatoes, turnips, jicama, daikon, burdock	table salt
sprouts	white sugar and sugar substitutes
stevia	yeast and vinegar (except raw apple cider vinegar)

No more honey and almonds....

This photograph is a collage of the changes I made to accommodate my new style of eating.  My daughter is the happy recipient of the Rightlight shakes because they have whey protein.   

I should have expected it, I have developed an allergy to 2 ingredients that go into my raw bars.  Honey and almonds.  So, I am going to substitute them in the bars with agave syrup and peanut butter, I will also need to add something else and I am thinking chia seeds or flax seeds.  Hopefully they turn out well.

I needed to make some adjustments in my menu anyway.  I just got too comfortable because I had regulars that I could prepare ahead of time and not think about my food at all.  It is way to early in this adventure for that to happen.  So here is my new plan.  I am searching for 3 or 4 more raw protein bar recipes.  I will rotate them every 3 days so I do not develop allergies and then  I will work my old protein bars back into rotation in 3 months.

My good news is...I have reduced my waist by 3" of nasty inflammation from changing the way I eat!  That is over an inch a month.  That is my motivation to work through this new obstacle.

At the beginning of my hlc (healthy lifestyle change), I was not too interested in macrobiotic eating.  I knew however, that it was a key to gastrointestinal healing.  After 2 months of good, healthy food I am ready to take the plunge. The miso soup looks refreshing and clean.  Miso soup is also listed as a breakfast food because it is easily digested and keeps blood sugar levels balanced.

Miso Soup

1 3 inch wakame seaweed strip

1 tbsp miso paste

1 handful of watercress finely chopped

2 Chinese cabbage leaves, finely chopped

2 sheets nori seaweed, cut into fine strips

1/2 tsp grated ginger

Presoak the wakame strip in a bowl for 2 minutes.

Bring 4 cups of water to a boil in a pan and reduce 

to simmer.

Add the wakame strip and simmer 3 minutes.

Put the miso paste into a cup and dilute with 2 tbsp. cold water

Add the miso mixture to the pan, stir, and simmer for 1 minute.

Add the watercress and Chinese cabbage leaves and turn of the heat.

Serve with strips of nori.

Add a pinch of grated ginger.

(Simon G. Brown, Modern Day Macrobiotics )

This will be one new recipe this week, I may add some vegetables to it too. 

Banana Bread Energy Bars

2 small bananas

1 cup Popped Amaranth

1 1/2 cup soaked dried dates

1 cup walnuts

1/2 cup ground sesame seeds  allergy substitute 1/2 cup chia seeds

1 1/3 tsp cinnamon

1 tsp nutmeg

Sea salt to taste

Makes approx. 24 1 3/4 oz bars
Brendan Brazier (Thrive)

My biggest challenge...

The most obvious problem I see in the meal plans provided by vegetarian and vegan sources is the lack of protein.  There is just not enough protein in most vegetarian meals.  There are lots of great sources of protein from plant sources and more and more studies show the health benefits of eliminating animal products from our diets.

PROTEIN POWDERS

Hemp Protein....Nutty flavor and gritty texture.

Pea Protein....Tasty, higher in some amino acids.

Rice Protein...Not tasty

Soy Protein....tasty and smooth

Nut/Seed (1/4 cup)	Protein Grams
Almond	7
Brazil nut	5
Cashew	4
Chestnut	1
Coconut (shredded)	2
Filbert/Hazelnut	5
Flax seed	5
Macadamia	2
Peanut	8
Pecan	2
Pine nut	4
Pistachio	6
Pumpkin seed	7
Sesame seed	7
Soynut	10
Sunflower seed	8
Walnut	5

Protein in Beans (cooked)

Bean 1 cup	Protein Grams
Adzuki (Aduki)	17
Anasazi	15
Black Beans	15
Black-eyed Peas	14
Cannellini (White Beans)	17
Cranberry Bean	17
Fava Beans	13
Garbanzos (Chick Peas)	15
Great Northern Beans	15
Green Peas, whole	9
Kidney Beans	15
Lentils	18
Lima Beans	15
Mung Beans	14
Navy Beans	16
Pink Beans	15
Pinto Beans	14
Soybeans	29
Split Peas	16

Protein in Grains (cooked)

Grain 1 cup	Protein Grams
Amaranth	7
Barley, pearled	4 to 5
Barley, flakes	4
Buckwheat groats	5 to 6
Cornmeal (fine grind)	3
Cornmeal (polenta, coarse)	3
Millet, hulled	8.4
Oat Groats	6
Oat, bran	7
Quinoa	5
Rice, brown	3 to 5
Rice, white	4
Rice, wild	7
Rye, berries	7
Rye, flakes	6
Spelt, berries	5
Teff	6
Triticale	25
Wheat, whole berries	6 to 9
Couscous, whole wheat	6
Wheat, bulgur	5 to 6

Protein in Meat, Chicken, Fish Substitutes*

Product	Serving Size	Protein Grams
Boca Burger Original Vegan	2.5 oz	13
GardenVegan Veggie Patties	2.5 oz	9
Health is Wealth Chicken-Free Patties	3 oz.	14
Health is Wealth Yummie Burger	2.5 oz.	12
Lightlife Gimme Lean	2oz.	8
Lightlife Smart Cutlets Seasoned Chicken	3 oz.	26
Lightlife Smart Deli Combos	2.7 oz.	17
Lightlife Smart Dogs	1.5 oz.	9
Mon Cuisine Breaded Chicken Patties	3 oz.	7
Morningstar Farms Original Grillers	2.3 oz	15
Nate's Meatless Meatballs (3)	1.5 oz	10
Natural Touch Vegan Burger	2.7 oz	11
Natural Touch Veggie Medley	2.3 oz	11
SoyBoy Vegan Okara Burger	3 oz.	13
SoyBoy Vegetarian Franks	1.5 oz.	11
Starlite Cuisine Soy Taquitos	2 oz.	7
White Wave Seitan	3 oz.	31
Whole Foods 365 Meat Free Vegan Burger	2.5 oz.	13
Yves Canadian Veggie Bacon (3 slices)	2 oz.	17
Yves Veggie Burger	3 oz.	16
Yves Veggie Chick'n Burgers	3 oz.	17
Yves Veggie Dogs	1.6 oz.	11

*All items vegan

Protein in Hot Cereals (cooked)

Cereal	Cup	Protein Grams
Arrowhead Mills Corn Grits	1/4	3
Arrowhead Mills 7 Grain	1/4	4
Bob's 8 Grain	1/4	4
Bob's 10 Grain	1/4	6
Bob's Kamut	1/4	5
Bob's Triticale	1/4	4
Bob's Whole Grain Cracked Wheat	1/4	5
Cream of Rye	1/3	5
Kashi	1/2	6
Mother's Multigrain	1/2	5
Quaker Old Fashioned Oats	1/2	5
Quinoa Flakes	1/3	3
Roman Meal Hot Cereal	1/3	5
Wheatena	1/3	5

Protein in Fresh Vegetables (cooked)

Vegetable	Serving	Protein Grams
Artichoke	medium	4
Asparagus	5 spears	2
Beans, string	1 cup	2
Beets	1/2 cup	1
Broccoli	1/2 cup	2
Brussels Sprouts	1/2 cup	2
Cabbage	1/2 cup	1
Carrot	1/2 cup	1
Cauliflower	1/2 cup	1
Celeriac	1 cup	1
Celery	1 cup	1
Chard, Swiss	1 cup	3
Chayote	1 cup	1
Chives	1 tablespoon	0.10
Collards	1 cup	4
Corn, Sweet	1 large cob	5
Cucumber	1 cup	1
Eggplant	1 cup	1
Fennel	1 medium bulb	3
Jerusalem Artichoke	1 cup	3
Kale	1 cup	2.5
Kohlrabi	1 cup	3
Leeks	1 cup	1
Lettuce	1 cup	1
Okra	1/2 cup	1
Onion	1/2 cup	1
Parsnip	1/2 cup	1
Peas	1/2 cup	4
Peppers, bell	1/2 cup	1
Potato, baked with skin	2 1/3 x 4 3/4"	5
Potato, boiled with skin	1/2 cup	1
Radish	1 cup	1
Rhubarb	1 cup	1
Rutabaga	1 cup	2
Spinach	1 cup	1
Squash, Summer	1 cup	2
Squash, Winter	1 cup	2
Sweet Potato	1 cup	3
Tomato	1 medium	1
Turnip	1 cup	1

Protein in Fruits (raw)

Fruit	Serving	Protein Grams
Apple	2 per lb.	0
Apricot	med.	0
Avocado	med.	4
Banana	1	1 to 2
Blackberry	cup	2
Blueberry	cup	1
Boysenberry	cup	1
Cantaloupe	cup	1
Casaba Melon	cup	2
Cherimoya	1	7
Cherry	cup	1
Cranberry	cup	0
Currant	cup	2
Date(pitted)	1/4 cup	1
Durian	1 cup	4
Feijoa	med.	1
Fig	1	0
Gooseberry	cup	1
Grape	cup	1
Grapefruit	1/2	1
Guava	med.	1
Honeydew	cup	1
Jackfruit	cup	2
Jujube, dried	1 oz.	1
Kiwi	large	1
Kumquat	med.	0
Lemon	1	1
Lime	1	0
Loganberry	cup	1.4
Loquat	1	0
Mango	1	1
Mulberry	cup	2
Nectarine	1	1
Orange	1	1
Papaya	cup	1
Passionfruit	1	0
Peach	1	1
Pear	1	1
Persimmon	1	0
Pineapple	cup	1
Plum	1	1
Pomegranate	1	1.5
Pomelo	1/2	2.3
Prickly Pear	med.	1
Quince	med.	.4
Raspberry	cup	1
Rhubarb	cup	1
Sapote	med.	5
Star Fruit	cup	1
Strawberry	cup	1
Tangerine	med.	1
Watermelon	cup	1

Protein in Nut Butters

Nut/Seed (2 Tablespoons)	Protein Grams
Almond	5 to 8
Cashew	4 to 5
Peanut	7 to 9
Sesame Tahini	6
Soy Nut	6 to 7

Protein in Milk Substitutes

Beverage 1 cup	Protein Grams
Soy Regular	6 to 9
Soy Low/Nonfat	4
Rice	1
Rice and Soy	7
Almond	1 to 2
Oat	4
Multigrain	5

Protein in Soy Products

Product	Serving Size	Protein Grams
Tofu Medium to Extra Firm	3 oz.	7 to 12
Tofu Soft or Silken	3 oz.	4 to 6
Tempeh	4 oz.	12 to 20
Textured Vegetable Protein TVP	1/4 cup	10 to 12

http://www.vegparadise.com/protein.html