Thursday, November 20, 2014

Organic.org

Organic.org

8 High Protein Foods to Add to Your Daily Diet

Posted: 20 Nov 2014 12:45 PM PST



Protein plays an important role in a well balanced diet, it is essential for the body. The key parts in our bodies would not hold together properly without it. Protein is also essential for metabolism, immune system function and regulatory hormones.

Here is a list of 8 High Protein Foods to add to your daily diet:

1. Hemp Hearts

Hemp seeds are a high, whole food protein source containing all nine essential amino acids.  They also include essential fats, Gamma Linoleic Acid (GLA), fiber, iron, zinc, carotene, B-Vitamins (1, 2, and 6), Vitamin D, Vitamin E, calcium, copper, potassium, chlorophyll, enzymes and more. Hemp seeds taste incredible! They have a creamy texture and a rich, earthy flavor.  Hemp seeds can be blended into shakes, nut milks, nut butters, smoothies, and ice cream for a creamy taste and consistency.  They can be sprinkled on top of food such as yogurt, salads, granola, etc. Hemp seeds can also be used in baking, sauces and spreads!

2. Pumpkin Seeds

Raw pumpkin seeds are truly a superfood! Among the many benefits, they are high in protein, zinc, iron, magnesium and omega-3s. By sourcing living seeds, we preserve their inherent nutrients and enzymes, providing your body with healthy fuel!

3. Chia Seeds

Chia seeds are exceptionally nutritious. They have high amounts of protein, fiber and many other essential minerals. They are also high in Omega-3, antioxidants, B-Vitamins, calcium, and boron. Chia seeds are a great food for runners.  Because they absorb ten times their weight in water as they expand, the water will then be released slowly and evenly into your system. This allows for maximum hydration, which is key when running long distances, during marathons or especially in high heat, where runners lose more and more fluids through their sweat.

4. Bee Pollen

Bee pollen is very good source of protein, 20-40%. It can rapidly pass directly into blood from stomach in about 2 hours after ingesting. Bee Pollen has been considered to be one of the most nutrient packed foods in the world, often called "nature's perfect food".  It is an alkaline food, loaded with minerals, antioxidants, micro-nutrients, trace elements and enzymes.  Consuming bee pollen is an incredible way to balance an over acidic system.  Bee pollen contains 18-22 amino acids including tryptophan, lysine and methionine.  Amino acids nourish the brain, protect the body against disease, and play a critical role in metabolizing nutrients. Bee pollen also has an expansive array of Vitamin B complexes, Vitamins A, C, and E.

5. Mesquite Powder

Mesquite powder is high in protein, low on the glycemic index, and rich in vitamins and minerals such as: iron, zinc, calcium, lysine, potassium, magnesium and dietary fiber. It digests slowly and does not cause spikes in blood sugar, making it a great choice for diabetics.

6. Spirulina

Spirulina contains over 60% complete protein (almost three times as much as that found in beef!), it has high concentrations of many other important vitamins and minerals, such as B complex vitamins, vitamin E, carotenoids, iodine, iron, manganese, zinc, essential fatty acids such as gamma linolenic acid (which is only otherwise found in mother's milk), and more beta carotene than you can find in carrots! Spirulina is also one of the few plant sources of vitamin B12, which is essential for healthy nerves and tissues.

7. Cashew Nuts

Cashews are an incredible superfood providing the body with essential vitamins and minerals! Cashews are a great source of plant-based protein, iron, magnesium, zinc, copper, and trace minerals. Cashews have a mild, creamy flavor and smooth texture. They can be enjoyed plain as a healthy snack, or used to make nut milk or cream, dairy-free sauces & dips, and are a wonderful addition to smoothies, salads, stir fries, and trail mixes.

8. Goji Berries

Goji berries are  packed full of natural protein, trace minerals, essential fatty-acids, amino acids, antioxidants, and over 20 different vitamins and minerals. For thousands of years, traditional Chinese Medicine has used this revered fruit to enhance the immune system and treat more than 100 different ailments. The delightful, ruby colored Goji Berries are an excellent, healthy, high energy snack. These dried goodies give a vibrant burst of nutrients and flavor to any meal or snack. You can add them to smoothies, tea, cereals, salads or desserts.

Phthalates in Food: 7 Ways to Reduce Your Exposure

Posted: 20 Nov 2014 12:45 PM PST



You probably know that some plastic toys—like the now infamous rubber ducky—contain the hormone-disrupting, birth-defect-causing, probably-carcinogenic plasticizers known as phthalates. You may have even heard that this group of chemicals is also found in the fragrance of your favorite personal care products.

Most of my clients are surprised to learn, though, that the single largest source of phthalate exposure comes from our food and water supply—and this is not just true for people eating microwaved meals from plastic trays. Almost all of us have phthalates in our systems, and a recent study showed that when fasting, people's phthalate levels dropped by five to ten times within the first 24 hours without food. This is not to say we should stop eating–but we should get phthalates out of what we eat!

Until phthalates are banned for good, we can take matters into our own hands in several ways.  Here's how:
  1. Avoid putting your food in or on plastic. Even BPA- or phthalate-free plastic may leach harmful chemicals, and it's impossible to know for sure which containers, wraps, or baggies may contain phthalates without testing. Opt for glass food storage containers, and choose bottles and sippy cups that are made of stainless steel, silicone, or glass. Try zippered cloth bags instead of plastic food storage bags, and try to source meats and cheeses that come wrapped in paper whenever possible.
     
  2. If you must use plastic, keep it out of the microwave and dishwasher. When plastic is heated, it leaches more chemicals, and phthalates are no exception. Even the hot water of the dishwasher causes plastic to degrade and release toxins, so if you do use plastic food-storage containers, replace them often.
     
  3. Eat more plants. People who eat diets rich in plant foods—fruits, vegetables, beans, grains, nuts, and seeds—have lower levels of phthalates in their blood than do people who eat more animal foods. Substituting out just a few meat- and dairy-heavy meals a week with vegan ones can lower your family's phthalate levels. If you're worried about protein, try beans. For fats, add nuts or avocado. For calcium, choose kale or collard greens.
     
  4. Eat organic and grass-fed produce, meat, and dairy. Phthalates are used in pesticides and herbicides, neither of which is permitted on certified organic produce. Pesticide-treated animal feeds are not allowed in organic meat and dairy production. Ideally, you'll eat dairy and meat from grass-fed cows, pigs, and chickens, since phthalates may contaminate animal feed stored in plastic containers (even if that feed is organic).
     
  5. Choose low-fat meat and dairy. I don't love giving this advice, because I generally am not a fan of low-fat dairy products, always opting for whole milk and full-fat yogurt for my family. Unfortunately, foods that are higher in fat are particularly prone to chemical leaching. Most farms use plastic tubing to milk their cows, which likely introduces phthalates at the start of the production process, and the chemicals then hang out in the fattiest part of the milk. In light of this, you might want to consider buying lower fat cheeses or taking the skin off of chicken.
     
  6. Invest in a water filter. If your water supply is tainted by industrial waste, phthalates may show up in your drinking glass. Granular activated carbon filters should remove DEHP, which is the type of phthalate used in water pipes. A nano-filtration system is more expensive but possibly even more effective way to filter out phthalates.
     
  7. Avoid processed foods. Phthalate contamination is yet another reason to stick to whole foods as much as possible. The more opportunity your food has had to come in contact with plastic throughout the production process, the greater the chance that it will be tainted with phthalates.
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