Am I lacking protein in my diet?

We often relate calcium to milk and dairy products without realize that in actual fact we can get complete quality protein from plants based diet.

Protein need vary from a person to another depending on age, size, activity level, metabolism rate, genetic and culture.

Nevertheless, studies suggest that we should take 10-15% of calories from protein, 15-30% from fat and 55-70% calories from carbohydrate.

There are 23 types of amino acids in which 9 of them are classified as essential amino acid as our body cannot synthesize them and must come from food that we eat.

Amino acids are building blocks of protein molecules. Generally protein come from animal are complete protein. Soy and quinoa also have complete protein. Most of the plant food has 1 or more limiting amino acid.

The limiting amino acid in grains is usually lysine. In legumes, it can be methionine and trypthophan. However when we combine the grains with legumes, it becomes complete protein without have to worry about the cholesterol and the unsaturated fat that come from the animal products.

Therefore a vegetarian who eat a variety of grains and legumes would not be deficient of protein. The advantage is I would not get the saturated fat & cholesterol from my plants based protein.

Isn't it wonderful?

Organic Food vs Commercial Produced Food

Organic food has many advantageous when compare with processed food and commercial produced food.

As organically food is produced in an ecology system method that using traditional crop rotation method, composting and releasing insects the healthy soil condition retains. As for the chemical fertilizer production, the soil will take a hundred year to restore the original condition.

Some may even say the amount of chemicals used in the food is approved and at safe level. Mind you, how much food you eat in a day and how many types of food you eat. These are all cumulative to your body workload.

The advantages of organic food versus mass production produced are:
1. It has more nutrient value (vitamins, minerals, phytonutrients & antioxidants) in which some may be 100% more.
2. It is free from all herbicides, fungicides and insecticides therefore is toxin free.
3. It just tastes better, giving you a better flavour and texture.
4. It help your body to eliminate less toxins from your body.
5. It helps to encourage an eco-friendly environment with a peace of mind.
6. In strengthens your immune system and eventually free you from the age-related diseases.

Therefore start today, enrich your body, mind & soul with an organic lifestyle!

How to choose an organic food
• Read the label, look for the ingredients it contain and check if it is certified.
• Read more about the standards and definition by various health authorities.
• Learn about the unidentifiable names and the usage and effect on you in long term

Living in organic is easy

“Mum! I hate grains, it’s not tasty.”

This is what a mother commonly hear from her children. The mother know it is good for the children, but if it does not taste good the children just don’t eat it.

In modern life, we always take processed fast food that is rich in fat & calories with very little nutrients intact.

Yesterday, I tried the mixed grains to prepared porridge for the family. It tasted so good. Therefore I would like to share with you the recipe.

Ingredients:

• 1 cup Organic Health Mixed Grains

• 5 fresh mushroom

• 10 gm Organic Wolfberry (Goji berry)

• 1 teaspoon sea salt

• 10 seedless red dates

• 1 teaspoon Organic Seasoning Powder

• 8 cups filtered water

• Spring onion for garnishing

Steps

1. Rinse the mixed grains with water & soak for 1 ½ to 2 hour.
2. Cut mushroom into thin slices.
3. Boil Mixed Grains with red date, mixed with sea salt and turn to slow fire and cook for 2 hours.
4. Add in mushroom and seasoning powder,
5. Stir well and turn off fire.
6. Garnish with spring onion.
7. Serve when it is hot

Yummy!

Brown Rice	Rich in iron, magnesium, phosphorus, zinc, vitamin A, B and dietary fiber
Black Glutinous Rice	Rich in dietary fiber, vitamins, iron, magnesium, zinc, and loads of antioxidants
Millet	Rich in fiber, potassium, calcium, magnesium, phosphorus, iron, zinc, copper, methionine, tannin and fibers
White Wheat	Rich in iron, magnesium, zinc, dietary fiber and GABA (neurotransmitter gamma-aminobutyric acid).
Buck Wheat	Rich in tryptophan and minerals (especially manganese, zinc, copper and magnesium) and dietary fiber
Job’s Tears	Rich in vitamin B, essential amino acids, fiber, vitamins and minerals. Calcium, iron, and amino acids.
Oat	Rich in manganese, selenium, troptophan, phosphorus, vitamin B, dietary fiber and amino acids
Oatmeal	Rich in vitamin E, zinc, selenium, copper, iron, manganese, magnesium and amino acid.
Lentils	Rich in molybdenum, troptophan, manganese, iron, copper, phosphorus, potassium, vitamin B, and dietary fiber.
Mung Beans	Rich in calcium, magnesium, phosphorus, potassium, vitamin C, amino acid and dietary fiber.
Shitake mushroom	Rich in polysaccharide lentinan, a (1-3) β-D-glucan, as the active compound responsible for the anti-tumor effects that linked to upregulation of the immune system.
Red date	Strengthen the body, and cure diseases such as neurasthenic, imbalance of the spleen and the stomach, indigestion, cough, anemia and over thinness.
Organic Wolfberry	Rich in beta carotenoid, polyunsaturated fatty acid and polysaccharides.