Protein is required for the development of the human body , but the protein consumed should be of the highest quality and is often misunderstood the amount we need per day. In a child it is around 15-20% per day and in an adult is 10-15% per day and in many cases much less. More proteiIn than this can cause inflammation in the body, more so if it is from animal products.
Other than Lychees ALL fruit and vegetables have all 8 Amino Acids (protein) and omega 3 fatty acids.
There are proteins in everything that grows as long as it’s not a refined food. But If some of our vegan foods don’t stack up against animal foods and are deficient in certain amino acids, they are compensated by their abundance in other goodies and eating verity will help overcome this.
Green leafy vegetables and small amounts of a variety of nuts, legumes, sprouts and seeds provide this high level of nutrients and protein.
EAT YOUR GREENS AND GET YOUR KIDS TO EAT THIER GREENS DAILY!
Spinach contains 49% calories from protein.
Kale contains 45% calories from protein.
Hemp seeds contain 22% calories from protein.
Sprouts 44% calories from protein, an excellent source of protein and B12 so perfect vegan food.
A pregnant and lactating woman can get all the protein she needs eating verity rich whole food, raw living vegan diet without deficiencies.
Eating meat floods the body with protein waste products. The kidneys then need to eliminate these acidic wastes, requiring calcium as a buffer in the process, leeching calcium from the bones. Calcium is continually lost in the urinary waste, and may result in osteoporosis or bone loss. It has been showed now that people who consume dairy in large daily amounts over their lifetime tend to have osteoporosis. Contrary what we are taught!
Also excess proteins have a negative effect on calcium stores too because amino acids contain sulfur, which in turn affects the body’s pH balance. Excess Calcium prevents fat absorption within the gut. I suggest eating your calcium rich foods like kelp, dulse, celery, broccoli, figs, rhubarb and oranges away from fats and proteins will help and too little calcium will affect your bone and teethe health.
Increasing your B12 now will help with protein absorption rather than eating more protein, and K2 for teethe and bone health, as it acts like a public transportation system for calcium. You consume calcium through food like the rich foods above. Vitamin D from the sun ~ the body easily absorbs vitamin D with just 15 minutes of exposure to sunshine per day ~ triggers ergosterol, which is transformed into vitamin D, which helps us absorb calcium from the foods we consume directly into our bloodstream. This will help take the pressure of the body from excuse protein until you can transition to a low fat high carb raw vegan lifestyle.
Then vitamin K2 takes the calcium to where it needs to go. Without vitamin K2, calcium can end up hardening in your arteries as plaque, and deposits in the joints, arteries, kidneys, brain and elsewhere.
Often we seem to be low or high in calcium when in fact it is due to heavy metal that calcium gets drawn out of the bones and teeth and floats around the blood not being able to be utilised so is urinated out. This means it is present, but cannot be used properly. This condition causes symptoms of both deficiency and excess at the same time because there can be a deficiency of available calcium, and an excess of bio-unavailable calcium at the same time. I do not suggest calcium supplements. The body does not cope well with large amount of nutrients not in a whole foods form being dumped in to the body so doesn’t utilise it and excretes most out.
We should eat the food to which we are naturally adapted too which has ample amounts of protein, omega 3 fatty acids, nutrients, and essential carbohydrates. Fruits, vegetables, green leafy vegetables, sprouts, berries, sprouted legumes, nuts and seeds. Not animal flesh to get our protein.
Protein rich plant foods are:
spinach 49% calories from protein.
kale 45% calories from protein.
broccoli 45% calories from protein.
cauliflower 24% calories from protein.
green paper 22% calories from protein.
parsley 34% calories from protein.
cucumber 22% calories from protein.
lettuce 29% (let that sink in!) calories from protein.
https://nourishtohealth.com.au/wp-content/uploads/2017/03/shutterstock_174457016.jpg6641000Hannah Mileshttps://nourishtohealth.com.au/wp-content/uploads/2016/12/cropped-nth-watercolour-banner-logo-tagline-social-media-300x114.jpgHannah Miles2017-02-13 18:50:142018-01-29 07:58:59Protein and Calcium on Raw Vegan Diet!
Are they a health food or stopping your gut from healing? How many is good and in what combination is best?
People who have had inflammatory bowel disease or leaky gut or suffer with a gut-brain connections such as (depression, autism) generally do not digest fats well because they lack the enzymes needed to break them down, I was no exception and the low carb high fat diet nearly killed me! Then moving away to a gourmet raw vegan diet. . . I still overloaded on raw desserts and nut cheeses and pates as I was living a gourmet raw diet trying to recreate cooked dishes that were so high in fats and hard to digest foods and fancy gourmet dinners.
This is what I’ve learned and why I now eat a simple diet with simple combinations and a small amount of seeds germinated here and there.
High- protein, fatty and oily foods must be minimised, especially during the first year of gut recovery or you will plato and cause long term damage. Learning to eat within your digestive limitations is so important for healing no matter what your mind wants and your eyes see. Fat intake must be increased gradually only in accordance with what you can properly digest good overt healthy fats are essential in the diet but must be stopped or minimised at first to get the healing. Overeating on overt healthy fats like nuts, seeds, coconuts and avocados will, typically, stress the digestive system and create a toxic condition indicated by gas, foul, putrid bowel odours, stomach acidity, constipation, fatigue, etc., which can trigger an inflammatory bowel disease flare up. None mind bad fats, them you just need to steer well clear off.
• One to two ounces of nut or seed or nut butters eaten with one dinner (away from fruit) in a salad meal once per day, may be all the fat that anyone can digest effectively after healing inflammatory bowel disease. Or 1/4-1/2 of an avocado may be your digestive limit per day.
• Raw (ungerminated) nuts are difficult to digest; but, when eaten in small quantities (one ounce per meal, once per day, one to three times per week, depending on your digestive strength (I can not even cope with that much without getting sluggish and tired) and of course chewing them well with lettuce, celery or cucumbers, then they might digest ok and give healthful benefits. The masticating action (chewing) of our teeth is not capable of effectively breaking down hard nuts and seeds to particle sizes small enough to be completely digested by our stomach acids. We are not squirrels! Stomach acid can only act on the outer surface of the nuts particles; if acidic digestive enzymes are not able to act on the protein within the particles, the protein will pass through the system unused and without giving you its nutrients and will putrefy in the bowel causing bloating, gas and wind. Activating your nuts and seeds helps with this.
• Raw nuts and seed smoothies (made with water, citrus fruit (only) or vegetables in a blender) and raw nuts and seed butters -made in good blenders and or available in jars from health food stores, not mass supermarket brands. Are much easier to digest than unprocessed whole nut and seeds, and are, therefore, recommended to eat. Still, they are very rich in oily fat which can cause problems if eaten beyond your digestive capability and you know how fast a bag of nuts goes or a jar of nut butter. So go easy on them with small amounts in the right food combinations and always the freshest highest quality. Food combining and why is it essential for health!-chart.I would suggest having smoothies with fruits, greens and water with NO NUTS OR SEEDS ADDED.
• “Living” nuts and seeds, i.e., raw nuts such as almonds germinated/sprouted in water for 12 to 24 hours then sprouted in room temperature air, are more digestible than ungerminated (raw) nuts. The soaking and germination process hydrates and softens the hard fiber and reduces complex proteins into readily digestible amino acids. Germinated nut and seed blends (cheeses or patés) are perhaps easiest on the digestive system—an easy salad dressing is to blend one to two ounces of nuts or seeds with water, fresh-squeezed orange juice, a slice of orange or a tomato in a blender, then use this as a salad dressing or dip for vegetables.
• Experiment making nut and seed milks. Soak raw nuts or seeds in purified water for 2 to 24 hours, rinse well, blend at high speed with purified water in a blender, then strain and slowly drink the milk, mixing in your saliva. Chew chew chew even liquids!
Step by Step – Making Nut and Seed Milks.
• Avoid old rancid nuts and seeds that’s any that come from a supermarket or in packets, they can be 1-3 years old—these tend to feel soft, taste cheesy with no sweetness and appear darker in color than when they are fresh. You are not getting nutrition from these just toxins and more mucus being formed.
• Heated or roasted nuts and seeds are very toxic and must be avoided. Avoid roasted and salted nut and seed butters. Never cook with nuts!
• Peanut butter is not recommended because: 1. In raw or heated form, it is difficult to digest due to its high protein and starch content which we know doesn’t digest well; 2. In roasted form it is highly toxic; and 3. Peanuts are one of the most heavily pesticide-sprayed crops even in Australia.
• Organic, whole, raw peanuts can be eaten in moderation if they have been sprouted (soaked in water and allowed to germinate for several hours). However, these are subject to a toxic, yellow mold and must be carefully inspected and eaten with caution. Peanuts are actually a legumes and not recommend for gut healing as they are hard to digest.
If you are to eat nuts I would suggest choosing high omega 3 nuts like walnuts, pistachios, Macadamia, Brazil nuts which are great brain foods, over the higher omega 6 almond if you can. I do not suggest the raw nut desserts the are so hard to digest and are high in fats and rancid oils. Once you’ve done the healing work add them in as an occasional treat or different texture!
https://nourishtohealth.com.au/wp-content/uploads/2017/03/shutterstock_360660002-1.jpg6411000Hannah Mileshttps://nourishtohealth.com.au/wp-content/uploads/2016/12/cropped-nth-watercolour-banner-logo-tagline-social-media-300x114.jpgHannah Miles2016-09-09 10:56:462018-01-29 08:23:28Nuts and seeds and the truth about digesting them . . .
Food combining has been increasing in its awareness in the last decade but was brought to our attention by Dr H Shelton in the 50’s and 60’s. It is recognized that our stomach digests foods at different rates and by using different enzymes to digest each food. If we desire to have optimum health and wellness, we must know the importance of maintaining a properly “balanced diet” in relation to the acid/alkaline diet. Without proper food combing principles our diets will eventually lead to indigestion and acidosis. This will rob us of our cellular energy required to attain an overall healthy body.
Instead of looking at food as “Calories” look at it as fuel that if our bodies are able to assimilate them with ease we get energy. If your stomach is unable to digest the foods properly it doesn’t matter how much nutrition is in the food or what the diet is called, because your body isn’t absorbing any and you become malnutritioned, most of the western world is fat but malnutritioned. We are fat and starving!!
The good thing is when you’re combing food properly your body will reduce weight, eliminate bloating, feel good overall, and get the most out of the foods you eat and will keep your gut healthy. And the energy goes to running your brain and healing your cells.
So how do we do this food combining thing?
1. Never Eat Carbohydrates with Acidic Foods in the Same Meal.
Do not eat bread, potatoes, peas, beans, bananas, dates, or other carbohydrates with lemons, limes, oranges, grapefruits, pineapples, tomatoes or other sour fruit.
The enzyme, ptyalin, acts only in an alkaline medium; it is destroyed by a mild acid. Fruit acids not only prevent carbohydrate digestion, but they also favor their fermentation. Oxalic acid diluted to one part in 10,000, completely arrests the action of ptyalin. There is enough acetic acid in one or two teaspoons of vinegar to entirely suspend salivary digestion.
Tomatoes should never be combined with any starch food. They may be eaten with leafy vegetables and fat foods. The combination citric, malic and oxalic acids found in tomatoes, (which are released and intensified by cooking which is why I do not suggest cooking tomatoes ever!), is very a detrimental to the alkaline digestion of starches in the mouth and stomach. They should not be used on salads during a starch meal.
In cases of hyperacidity of the stomach, there is great difficulty in digesting starches. Much discomfort is caused by eating them. They ferment and poison the body. Acid-starch combinations are very rare in nature—the sour apple coming nearest to being such a combination to which we natural spit this out . . .
2. Eat Fruits First
Fruit is a food that digests best when eaten alone. While you’ll read in (4.) not all fruits digest best together, it has the fastest exit rate of the stomach as fruit does not digest in the stomach, therefore fruits should be eaten first or alone. For those concerned about their blood sugar or candida, as long as fruit is eaten without fat and/or with leafy greens, blood sugar will remain stable. So fruity raw deserts are a disaster on the digestion. fruit is abundant in nutrients, anti-oxidants, and water, fruit is an excellent snack that is easily digested by the human body but needs to be eaten first, starting with acid fruits then moving on to sweet fruits and proteins after all fruit has been consumed!
3. Protein and Starches do NOT mix
Is it a common occurrence to consume a heaping serving of mashed potatoes next to a large portion of meat and/or dairy? This is one of the worst food combinations ever, but can easily be improved. Because the human body requires an acid base to digest proteins and an alkaline base to digest starches, this can lengthen the time of digestion and cause fermentation in the gut. This can lead to bloating, indigestion, and stinky bowel movements as the food putrefies in the gut.
To correct his, it is best to eat proteins with non-starchy vegetables and especially leafy greens. Starches can be consumed on their own or with other vegetables, but not with protein. Proteins that are cooked renders the protein particles in it useless for the body, and cooking demonises it making it unable to be digested fully.
4. Eat Melons Alone-ALWAYS!
Have you ever had the mistake of consuming watermelon after a dinner? Most likely you experienced gas, a slight blood sugar drop, and/or nausea. That is because melons are the type of fruit that digest completely different than other sweet treats. For optimal digestion, melons should be consumed alone and on an empty stomach first thing and then not eaten again in the day. Remove them from your mixed fruit salad.
5. Greens, Greens and More Greens
Greens are easily ruled as one of the best foods for mankind. Loaded with amino acids (building blocks of protein), essential minerals and nutrients (B vitamins, magnesium, iron, and more!), along with fiber (great for digestion). They combine well with all foods, and therefore should make a regular appearance on your plate. If you’re not consuming your 3 – 5 cups of vegetables a day then adding a cold pressed Barley Grass powder it to water, juice, or your favourite smoothie can help keep your mineral up!
For example, a salad is a great contribution to every meal and the live enzymes will help your other food digest smoothly. Eat your salad before any other food on your plate for maxima digestion.
6. Fats & Oil
While overt healthy fats combine well with everything (except fruit!), they should be used in limited amounts as they are very calorie dense and slow down digestion and when used with fruits cause bacteria and yeasts breakouts. Oils should not be consumed as they are not a whole food and when cooked become indisputable and poisonous to the body. Therefore, save your meal with fats like avocado or nuts for dinner or allow your body at least 4-5 hours to digest a dense lunch before eating again.
7. Probiotics (Friendly Bacteria)
You should only take probiotics 30 minutes before a meal not during. Mixing probiotics with a meal may decrease some absorption. The reason is that the probiotic ends up spending more time in the stomach. Another reason to take them on an empty stomach is because before the journey to the intestines, the bacteria will have more difficulty surviving the harsh stomach acid during digestion, affecting their potency.
Don’t take them after a meal! Probiotics that are taken after a meal have even more difficulty surviving stomach acid levels as this is when your stomach acid is at its peak. A study from 2013 found that when a probiotic supplement was taken after a meal, extremely low levels of bacteria actually survived.
A recent study in the Journal of Beneficial Microbes showed that probiotics are optimally absorbed when taken prior to a meal and were absorbed almost as well when taken with a meal containing fats. If you are however eating vegan plant based diet, high in complex carbohydrates and fruits and low in fats you should not need Probiotics.
Because foods digest at different rates, you can lessen the pressure on your body by waiting until the previous food has left the stomach and is being digested in the intestines. Wait the following amount of time between foods that don’t combine:
Two hours after eating fruit
Three hours after eating starches
Four hours after eating protein
If you eat proteins no water for 4 hours after.
If you eat starches no water for 2 hours after
If you eat fruits no water for 30 minutes after
If you eat vegetables no water for 1 hour after.
This is chart for you to put on your fridge and follow to the T!
https://nourishtohealth.com.au/wp-content/uploads/2016/09/food-combining-chart-by-david-klein-1.jpg793622Hannah Mileshttps://nourishtohealth.com.au/wp-content/uploads/2016/12/cropped-nth-watercolour-banner-logo-tagline-social-media-300x114.jpgHannah Miles2016-09-04 13:47:182018-01-29 08:24:28Food combining and why is it essential for health!-chart.
Is it selfish to look after yourself?
Is it a bad thing to put yourself first?
Most woman I work with find this concept hard, as I once did too. I’m from a hard working family and I was taught you have to work hard and many hours to achieve anything. And to be kind to others and help others first. Not a bad message right?
Well what if most of us go through life conditioned by media and our society to thinking it’s not ok to take time for ourselves. Or that to follow your dream and not work in a 9-5 proper job means your lazy. Or that taking a day to rest and look after yourself means you must feel guilty. God forbid a weekend to yourself away from the kids!
To be selfish means to align to your true core beliefs, or your soul. To be happy with your choices and to put your happiness and alignment above anything else. This doesn’t sound bad does it? So why do we have such a hard time doing this simple life skill?
When we are building a career or when we have children, often this balance really goes out the window and we believe that to be a good mother or employee we must sacrifice being who we where or really are, or carers or dreams get put aside to just get shit done. I lost my sense of self and had no idea who I was after having my kids, I threw everything into being a mum and healing my boys I forgot to care and love for myself, I was just a mum and not doing a great job of it because I wasn’t caring for my needs. Slowly I have clawed back a great sense of self and refuse to do, say or be anything that compromises that and became a better mother in the process. I,e I put my happiness first above all else. Does that sound bad to you?
To me it means I’m a better mother, friend, lover and wife.
Try to put your self first instead of always putting others happiness or their comfort above your own, even your kids. This does not mean being mean to people, not being generous or caring as these are the essence of life. Nor does it mean you can not be a great parent, employee or friend. It means you look after your energy fully so you have loads left over to share. Stop the conditioning crap and excuses and be selfish for once!! Yes you 😘
https://nourishtohealth.com.au/wp-content/uploads/2016/09/13428470_1802146063405280_4616721542276370358_n-1.jpg640640Hannah Mileshttps://nourishtohealth.com.au/wp-content/uploads/2016/12/cropped-nth-watercolour-banner-logo-tagline-social-media-300x114.jpgHannah Miles2016-09-01 19:57:292018-01-29 08:25:45You must become selfish to find peace!
4 tbs chia seeds
4 grated apples
1/4 cup water
1/2 cup hemp seeds.
Cover and leave overnight or at least 30 minutes.
1/2 cup goji berries
1/2 cup activated pistachio nuts
1/4 cup activated pumpkin seeds
And 4 passionfruits cut open, which I add on the side as my boys like to scoop them out themselves.
The pistachios are high in omega 3 fatty acids, the pumpkin seeds high in zinc and loads of fiber, vitamin C and protein from the chia seeds. This is a nutrient dense breakfast that will feed their brains, fuel their body’s and give them energy!
1 cup raw hazelnuts
1/2 cup raw buckwheat
1/2 cup pumpkin seeds
1/2 cup linseeds
12 pitted dates soaked
1/4 cup carob powder
1 tbs mesquite powder
Add more dates to get the right consistency depending on how fresh your dates are.
Blend till very smooth but still with some texture. Roll into balls and devour these decedent treats! 😋
Carob is an evergreen flowering shrub. The powder can be ground down without any heating or processing like cacao. It’s also less of a stimulant and is better for those with #adrenalfatigue as it will not affect your hormone levels like #cacaco can as its caffeine free yay! It’s high in vitamin E and magnesium, potassium and minerals and can help with digestion too. It’s high in protein like most plant based nutrients and has an earthy sweet taste that I find more palatable since breaking my cacao addiction 6 months ago. It’s lovely on chopped bananas or in a smoothie. Like all foods like this it’s a sometimes food! If you have allergies to garlic, onions or phenols steer clear as it contains tannins that are rich in gallic acid.
But gallic acid provides anti-allergic, antiseptic and anti-bacterial benefits. Don’t worry it doesn’t taste like garlic ha!!
Going crazy on extra greens on your first smoothie attempt will not win you green smoothie loving children. Baby steps are the key to making a smooth transition to developing a taste for greens in your child’s smoothie, especially if your child is not used to vegetables or a picky eater. So make those first few smoothies creamy with a lot of fruit and just a hint of green veggies. Then with each smoothie you serve, add a little less fruit and a little more green leaves and build up to more nutrient dense greens. Your goal is to pack in your child’s daily needs for green vegetables into a smoothie. Job done mums!
A great way to transition your child to a “Natural Living Lifestyle” is removing their cereal/toast/eggs/pancakes with a nutrient dense green smoothie.
This fruit and green packed breakfast gives their body energy without needing lots of digesting or causing inflammation so it doesn’t cause energy drops mid morning. Their brain gets fired up before school, It’s high in minerals so their body gets all it needs and taste yum too!
🍌🌱🥒🍓🌱🥒🍌🌱🥒🍒🍌🌱🥒 To make this:
• 2-3 frozen bananas or 1 cup frozen berries (to cover the green colour)
• 2 cups + water or coconut water
• 1/2-2 cups of spinach/lettuce/dandelion/greens/herbs
• 1/4-1 tsp spirulina/barley grass/chlorella powder
• 1/4-1/2 cucumber
• option is to add in celery too once the child gets used to them
• If you’ve upped the greens and powder then add a date or 2 in to keep it sweet and for extra minerals.
⭐️note that the Ingrediant’s start with less greens. I suggest starting at almost just bananas and coconut water with a tinge of greens and building up as your child gets used to the taste and colour.
⭐️for children with sensory processing state thinner and make it thicker till they get used to drinking from a straw.
⭐️for kids who don’t like the colour try dark glasses or lids or flowers at the top of the glass or fancy decorated straws. Try a few different ways till they taste it and then build up the flavour and nutrients.
A Great smoothie recipe to start with:
1 cup frozen blueberries (the more berries you add, the more purple it looks not green) 1 banana or 1 apple, 1 cup almond or hemp milk or coconut milk or 1 cup coconut (try celery or cucumber juice here too as soon you will want to stop using fats in smoothies for better digestion see the link below for why) 1/4 cup fresh baby spinach or lettuce. Building up the amount of lettuce and spinach or any soft tender greens.The truth about fruit . . . and Food combining and why is it essential for health!-chart.
The fibers are liquefied making the nutrients absorb super easy. Studies have shown that children and adults alike generally accept a new food by the 12th try so keep at it muma’s!!
Make yourself a green smoothie, and they may wonder why their smoothie is not the same color as yours.
Be a health role model for your kids. If they see you eating healthy they will want to do it too.
Try having a smoothie out at a healthy café or wholefoods as often kids like what other people eat more than what their mums make. All choose a different type and compare the tastes.
Get them to choose a new smoothie cup and straw to take ownership over their new healthy lifestyle. Add flowers on top so they can not see the colour.
Let them measure out the coconut water or add the ingredients into the blender and safely press the button and watch it wiz around. They are much more likely y to drink something they have made. Even start with them helping you make your first and then say would you like one?
Top their smoothies with extra goodness like coconut flakes, pumpkin seeds, chia seeds or goji berries or flowers. Serve with a nice straw and spoon and make it a special treat.
For the kids who will not go near any vegetables and anything green:
Start with making a banana milk (1 banana blend with 1 cup water) then each day or week depending on how slow you feel is right add some lettuce like coz. This will not change the colour much but get some much needed nutrients in tot your child. Once they are ok with that add spinach which will change the colour but they would be used to the taste by now.
Your goal is to get to smoothies made with filtered water ONLY with fruit and loads of greens. No fats no milksand with barley grass powder and herbs like coriander for maxima detoxing and cellular health . . . every day even twice a day. I believe you will if you set your mind on it!
Good luck and remember they sense your fear and emotions – if you are hesitant and scared they will not go for it. Be confident and set an example by eating well yourself. Monkey see monkey do. Kids can not buy their own food, so only stock the best at home and choose only the best when you are out. If you are suffering with self sabotage and food binging and cravings. Contact me to coach you to break free of these . . . like I did.
https://nourishtohealth.com.au/wp-content/uploads/2014/09/smoothies.jpg20673100Hannah Mileshttps://nourishtohealth.com.au/wp-content/uploads/2016/12/cropped-nth-watercolour-banner-logo-tagline-social-media-300x114.jpgHannah Miles2014-09-09 19:03:502018-01-29 09:15:10How to get your child drinking and loving 'Green Smoothies' . . .
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”