Myth #1: Plants are low in protein

 

Plant foods are generally abundant in protein. For example, lettuce gets 34% of its calories from protein, and broccoli gets 45% of its calories from protein. Spinach is 49%. Cauliflower is 40%. Celery is 21%. Beans range from 23% to 54% depending on the variety. Grains are 8% to 31%. Nuts and seeds are 8% to 21%. Fruits are the lowest at around 5-8% on average.

 

Personally I've never met anyone suffering from protein deficiency in the USA, vegan or otherwise. The much greater risk (in the USA at least) is overconsumption of protein.

 

 

 

Myth #2: Plant proteins are incomplete

 

Another myth is the idea that you need to combine different plant foods to form complete proteins. The idea was that most plant foods only contained some of the essential amino acids, so you'd have to combine "incomplete" foods like beans and rice to form meals that contained complete proteins. This idea was put forth in the 1971 book Diet for a Small Planet by Frances Moore Lappé. It was a million-copy bestseller. Unfortunately, many people still aren't aware that this theory was later found to be completely false, as Lappé herself recanted her original theory in later works that were far less popular.

 

The truth is that most plant foods do contain all the essential amino acids, but furthermore, your body will store amino acids in a pool between meals - it doesn't even need to get all the essentials in a single meal. So the theory of combining plant foods to form complete proteins isn't even remotely correct. Of course, lifelong vegans already knew Lappé's theory was wrong, as they weren't suffering from protein deficiencies regardless of how they combined their meals.

 

 Many people today are still under the mistaken assumption that getting enough protein from plants is difficult or impossible.

 

So don't worry about getting enough protein. Just eat your veggies, and you'll be fine!

 

With extreme heat settling over vast areas this summer and temperatures stuck at 100 degrees or more for days on end in some places, it's time to adjust our diets for the duration. It's natural that rich heavy foods just don't appeal to us when the thermometer spikes, and we turn to lighter fare to cool us off.

 

Eating wisely is especially important right now to minimize our discomfort and maximize our energy - despite the heat.

 

Here are seven simple food tips to help keep you cool:

 

 1. Water. Our bodies can consist of up to about 75% water (less as we age) and during this extreme heat we lose a lot of that fluid to sweat. Even mild dehydration will sap your energy and make you feel tired. Keep your body fluids replenished with plain water and skip the sugary sodas which can actually further dehydrate you. Even if you are working or playing outside, that means ditching the sugary sports drinks and trying instead some ice cold natural coconut water which replaces electrolytes without adding sugar.

 

 2. Watermelon. Juicy fruits are in season during the summer and their water content helps to bring our temperatures down. In addition to watermelon, try grapes, peaches, nectarines and plums. They are also easy to digest so your body doesn't get overheated working to process them.

 

 

 

 

3. Cucumbers. Lots of vegetables harvested in the summer are also full of cooling water, especially the cucumber, synonymous with cool. Other good choices are tomatoes, celery and leafy greens. Toss them all together in a great summer salad.

 

 

 

 

4. Spicy gazpacho. You might think that it's a good idea to avoid the added heat of spicy foods in this weather. However, although hot peppers will heat you up and make you sweat, the moisture they generate actually cools you off. That's why some of the warmest countries are known for the spiciest cuisines.

 

 5. Fish. Avoid heavy meats which are warming and raise your exertion level and body temperature just in digesting them. Go for a lighter protein source like a light fish, or vegetable sources of protein, like cold beans tossed in a salad.

 

 6. Sorbet. Although you might be craving a summer ice cream cone, remember that dairy products are rich and heavy and hard to digest especially if you overdo it. Go small on the portions or better yet settle for an all fruit sorbet or just plain fruit.

 

 

 

 

7. Avoid caffeine and alcohol. Coffee, tea and alcohol all have diuretic properties and the loss of fluids will make you feel even warmer. If you do indulge, go easy and don't forget tip #1 - hydrate with water!

Keep cool!

 

 

One of best liquids to use in your smoothies is coconut water. It is a natural thirst quencher, hydrates the body, replenishes the minerals and has a range of other amazing benefits.

 

Almond and hemp milks are another great alternatives. Almond milk is very nutritious and contains many vitamins and minerals like magnesium, Vitamin E, potassium manganese and selenium. It also has low fat and low calorie count.

Hemp milk is packed with Omega 3 and Omega 6 fatty acids, contains important minerals including magnesium, calcium, iron, potassium, folic acid, zinc, as well as vitamin A, E, D, and B12.

 

Try out these delicious recipes and let me know which one you like most.

 

1. Cacao Power Smoothie

 

Ingredients:  

• 1 banana
• 1 cup fresh or frozen strawberries (cherries would be great too)
• 1.5 cups coconut water
• 2 tbs raw cacao powder
• 1 tbs chia seeds or chia powder
• 1/2 tsp maca powder
• 1 tbs raw coconut oil
• 1 tbs raw honey

Instructions: Simply blend all the ingredients in a high speed blender like Vitamix until smooth.

 

 2. Raspberry Energy Booster Smoothie

 

Ingredients:

• 2 frozen bananas
• 1 cup frozen raspberries
• 1 cup pineapple
• 2-3 cups coconut water, almond milk or hemp milk

Instructions: Blend all ingredients together for 30 seconds or until you reach the consistency you desire and enjoy!

 

 

 

 

 

3. Green Powerhouse Smoothie

 

Ingredients: 

• 2 stalks of celery
• 1 cucumber
• 1 cup pineapple
• .1 cup dark leafy greens (spinach, kale, spring mix etc;)
• 1/4 tsp organic ginger
• 1/2 peeled lemon
• 1 tbsp chopped cilantro
• 2-3 cups coconut water

Instructions: Chop ingredients and put in high speed blender. Blend on high for 15-30 seconds and serve.

Enjoy

 

 

 

 

 

Happy Healthy August

See you all soon!

Sincerely,

Susan Frangos C.H.C. AADP

Certified Health Coach

Higher Level Wellness

847-361-6185