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| with Alison Anton • WholeGourmet.com | Summer, 2008 |
Most of us know that the human body requires protein for building and restoration, but with so much conflicting information, we're confused as to how much (and which kinds) of protein to eat. From the vegan diet to the Atkins Diet, the range of information is extreme. Since each of our bodies have different requirements due to genetics, metabolism and physical activity, a personalized system that works within the radius of our own bodies' limitations and expectations is a sustainable approach for the long haul. The best way to do this is through experimentation. But before we experiment, it's necessary to have a good knowledge base to understand the "whats and whys" of protein in the human body: What foods contain protein? How much is too much? With a little understanding of how things work, we can then taper the information to our own circumstances, rather than just trusting the popular advice of the day. Protein and recipes continued at bottom... |
Zucchini? It seems so obvious, doesn't it? Although not a celebrity next to all the shining stars at the farmers market, it does happen to be one of the most widely known vegetables in the world. Also the most over-grown. Is there any other garden veggie that gets pawned off more than the humble zucchini? Despite its ho-hum status, zucchini provides us with some worthy health benefits. Notably, it is the main ingredient in a powerful healing broth created by Dr. Henry Beiler, clinical nutritionist and author of Food is Your Best Medicine. Beiler Broth is an alkalizing formula, rich in minerals that restore the liver's ability to better digest foods. It is usually taken during periods of fasting, but is also drunk as a daily tonic between meals.
Because it is so alkalizing in nature, zucchini is quite digestible, even for those who have a hard time with other vegetables. Alkaline foods balance the pH scales, and are of utmost importance to help rid the body of the toxic build-up created by the acid-forming foods in the Standard American Diet (SAD). For flavor, bigger isn't always better. Go for small zucchinis not more than 6 inches in length. You'll find them easily at the farmers market. Dice or grate than into salads, slice thin and toss into stir fries, or put them alongside carrots and celery for a summertime crudite. Of course, there's always zucchini bread to pawn off if you find an overgrowth of zucchini in your own back yard.
 I Scream, You Scream, We All Scream for...Homemade, Dairy-Free, Sugar-Free Ice Cream! Print article What kid doesn't crave a sweet, creamy, frosty cup of ice cream during the hot months of summer? What adult doesn't? It's too bad that all the commercial varieties -- including natural and vegan brands -- are loaded with refined sugar, pasteurized cream, starches, gums and emulsifiers.
Solution: Did you know that making your own is actually easy? It's also a fun project for the kids. But the best thing about it is that YOU get to control how much sweetener goes in and what kind of milk to use, be it cow's milk, soy milk or oat milk. I swear you'll love this ice cream! Here's what you'll need: Ice Cream Maker: You can find one at Target for around 30 bucks. It's a small appliance and the base can be stored right in the freezer for quick and easy ice cream on the fly. Just pour in the batter, turn it on and get a quart of homemade ice cream in 20 minutes! Cream: For dairy-free ice cream, I use a blend of cashews and unsweetened oat milk. Pureed together with your choice of sweetener and flavorings, these two make a perfect pair for an amazingly creamy, dairy-free ice cream dessert. Macadamias, which are more nutritious than cashews, can be used, but the cream will have a slightly grainy texture in comparison to that of cashews. Oat milk can be found in the boxed milk section at your local natural foods store. If you'd like to use real cow's milk, try to find an organic, unpastuerized source from a local dairy. Commercial milks have been pasteurized (flash-cooked at high temperatures) to kill any bacteria in the milk. Unfortunately, vitamins, nutrients and the protein structure in the milk have likely been damaged, too. Sweeteners: Anything goes... really. My sweetener of choice is agave nectar because I like its neutral taste and texture, and it absorbs slower into the blood stream than sugar. Maple syrup, brown rice syrup, honey, or even unrefined cane sugar can also be used. It's easy to adjust the sugar content as you go: start with a small amount, taste, and add more until it meets your taste requirements. Goodies: Variations on the basic recipes are always welcomed by little mouths-a-munchin'. Chocolate or carob chips, chopped cookies, nuts or anything you can think of, can be added into the batter after chilling. |
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Zucchini
Protein Requirements Even the USDA agrees: Each person's needs are different. The USDA guidelines from the MyPyramid food plan (mypyramid.gov) recommend that adult women eat around 4-5 ounces of protein-rich foods each day; men around six. Although on the right track, these recommendations are still a bit limiting. According to Ed Bauman, M.Ed, Ph.D, director of Bauman College Holistic Nutrition and Culinary Arts, there's more to consider, such as body mass, activity level, state of health and metabolic rate. "Generally, with a higher metabolic rate, there is a greater need for, and efficient digestion of protein", says Bauman. (NE 103.1, 260). Dr. Bauman's way to calculate an individual's general protein requirements is with a simple "macro math" calculation: Weight x Metabolic Rate = Grams of Protein Per Day. Here's how to calculate yours: 1. Calculate your ideal weight in kilograms (1 pound = .45 kilograms). Use ideal weight if you're either overweight or underweight. 2. Determine your metabolic rate by rating your activity level on a scale of .6 - 1.5 (.6 being a couch potato, 1.5 being a marathon runner). Use your actual activity level, not your ideal. 3. Multiply your ideal weight (in kilograms) by your metabolic rate. 4. The final number is the recommended amount (in grams) of protein needed per day. Using an example of a 150-pound person with a moderate activity level, he or she would do well with about 60 grams of protein each day. If this person were recovering from an illness, or if exercise levels increased, protein consumption might need to rise. If this person's liver is functioning at an optimum, protein needs may be considerably less, as the liver will be efficiently reusing and recycling protein already in the body (NE 103.1, 260).
So what does 60 grams of protein look like? It's easier than you think to get an adequate amount, especially with a well-rounded diet. Let's look at some protein examples (each of these contain around 15 grams of complete protein):
Quantity does count. But a few other considerations can lead us toward the proper balance of protein in the body. Here's a look at some of these factors: Variety: Foods offer different quantities and different qualities of protein. Eating a variety of proteins ensures you are getting the right combinations for your own body. Each day, choose some animal and some vegetable sources, and change them around so you're not just eating steak or soy morning, noon and night. Cooking Method: Protein has a chemical structure that needs to stay relatively intact to get the full benefits. Heavy cooking damages the structure, vitamins and enzymes. Quick searing, gentle poaching or baking are good cooking methods. Soft boiled or poached eggs should be considered over hard boiled or scrambled. See if you can find a source of raw, unpasteurized dairy products in your area, as pasteurizing flash-cooks the food at high temperatures. Booster Proteins: These can be used to supplement meals or as a secondary protein source between meals. They are eaten in small amounts but are nutritionally dense. Booster proteins are green algae, nutritional yeast, seeds such as chia and hemp, or good-quality protein powders. Liver Function: The liver has an extensive recycling program for amino acids (proteins) in the body. Keeping the liver "clean and green" helps this process and lessens our need for outside sources of protein. Consume bitter greens like arugula, dandelion and mustard; and cruciferous veggies like broccoli, cabbage and radishes daily to gently detoxify the liver. Quality: Proteins that are lacking vitamins, minerals and phytonutrients are inadequate for the needs of our bodies. Choose organic if you can, and go for free-range poultry and grass-fed meats. Choose mostly wild-caught fish, with an exception to farmed shellfish or whitefish like tilapia or catfish. Cultured soy products (miso, tempeh, natto) seem to fare better on digestion than whole soybeans or tofu. All things considered, you now have a good foundation from which to start experimenting. Once you've determined your general protein amount per day, experiment with the quantities. Start in the middle; if you feel hungry, irritable or "spaced out", bump up the amount a bit. If you feel sluggish, constipated, heavy or bogged down, try decreasing the amount. Take notes as you go. Experimentation can take some time, but because your body's protein needs are so unique, it's worth it in the end. As the Greek aphorism says, "Know thyself", because there's no one else in the world who can do it for you. Bibliography:
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Alison Anton - Alison is a nutritional chef, food writer, cooking instructor and meditation instructor. Alison's food articles have been published online at USAToday, Reuters, iVillage and more, and her popular food blog is regularly listed under Fox News' "Best Health Blogs". |
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Copyright ©2008 - Alison Anton All rights reserved WholeGourmet.com |