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Tag: Protein - Organic Lifestyle Magazine Tag: Protein - Organic Lifestyle Magazine

Five Super Protein-Rich Vegan Foods for Healthy Living

Healthy living is usually based upon the concept of meeting nutritional needs and eating plenty of high protein foods, which balances the equation of other required nutrients.

However, if you’re a vegetarian, it can be quite tough to meet your protein requirements without any meat-based products. Since that’s the case, here are five meat-free options that can help you reach your nutritional goals.

Nutritional Yeast

If you’ve never heard of nutritional yeast, you’ve been missing out. This is one of the best kept vegetarian secrets when it comes to complete plant-based protein sources.

Nutritional yeast is actually harvested from molasses and has a similar texture and consistency to parmesan cheese. At 14 grams per ounce, nutritional yeast is an easy way to add thickness and “cheesy” flavor to pasta sauces or even popcorn.

Brewer’s yeast. This type of yeast is grown from hops (a by-product of brewing beer), and has been around since beer making began. It can be consumed by humans, used to fortify other products, or even given to pets.

Pure nutritional yeast. This is usually grown from sugar cane, beet molasses, or wood pulp. And it’s grown specifically for the purpose of human food consumption.

Nutritional yeast, which is not to be confused with Active Dry Yeast or Brewer’s Yeast, is a deactivated form of the microorganism Saccharomyces cerevisiae. The yeast is pasteurized and placed in a dryer to deactivate the yeast and bring out its nutritional properties. The yeast, which is gluten free, has a flavor reminiscent of cheese and is rich in amino acids, B-complex vitamins, niacin, folic acid, zinc, selenium and thiamine. Bob’s Red Mill’s nutritional yeast has been fortified with vitamin B-12, as well. Nutritional yeast is popular with vegetarians and vegans whose diets can be deplete of B-complex vitamins, especially B-12.” – Bob’s Red Mill

Quinoa

A species of the goosefoot grain, quinoa is typically known for its edible seeds and complete amino acid profile. It tips the scales at 24 grams per uncooked cup and also boasts high levels of manganese, copper, and magnesium.

Quinoa can be whipped up in around 15 minutes and contains double the amount of fiber compared to most grains. If you enjoy heartier grains with a nutty texture,  quinoa is the perfect choice for you.

Buckwheat

Buckwheat is another rice alternative that actually comes from a fruit seed derivative. If a person does not tolerate gluten well, buckwheat is an excellent alternative.

There is actually research showing that those who consume (on average) 4 ounces of buckwheat a day actually improved their LDL to HDL ratio and reduce their serum cholesterol levels.

Beans

Beans are a vegetarian’s dream food – high in protein and antioxidants, low in cost, and plentiful in fiber, vitamins, and minerals. What’s not to love?

Not only that, research has shown that a moderate bean intake can be linked to lower incidences of cardiovascular disease, type 2 diabetes, and certain forms of cancer.

Lentils and beans can offer anywhere from 8-22 grams of protein per cup depending on the type of bean consumed.

Just remember to soak beans and lentils prior to cooking to release health damaging enzyme inhibitors.

Plant Based Protein Powders

The plant-based protein market has exploded lately. There are isolate variations ranging from soy, hemp, wheat, rice, and even pea to fulfill any amino acid deficiencies you might have through your nutrition. A few companies offer complete proteins with all of the essential amino acids. Do your research and choose carefully to make sure that your supplementation choice is rightly based upon your current nutritional intake. Protein isolates are more easily digested, and are often used by those who have a hard time assimilating protein, but isolates tend to be acidic and can damage the body for various reasons (especially whey isolates) if taken for long periods of time.

Mastering a Healthy Nutrition

Don’t fall into the trap of believing there’s a “one size fits all” approach when it comes to reaching your goals. When it comes to your health and fitness goals, protein is certainly essential, but you don’t always have to choose a meat-based option. With a little knowledge and personal research, you can easily reach your daily minimums and still eat foods that you enjoy.

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10 Vegan-Friendly Sources Of Protein

As a long-term vegetarian, I’ve certainly heard enough comments and opinions regarding my diet to last a lifetime. “How do you get any protein?” ” You must be low on iron.” “But what do you eat?” “Don’t you miss bacon?”

The list goes on.

I’m a health and fitness enthusiast, so I feel confident in the fact that my diet is strong. I work in fitness for a living, so I’m pretty clued in! But let me assure you, that doesn’t stop the questions. So to address this and to help any fellow vegetarians or vegans or those who are contemplating a vegetarian or vegan lifestyle, here is a list of veggie-friendly foods that are packed with protein – no steaks included!

Peas

An unlikely contender, but peas are a fabulous source of protein for vegetarians. Just one cup of peas contains around 8 grams of it! If you’re not the biggest fan of peas then think outside of the box with your recipes. A fresh pea hummus, for example, is a delicious snack, especially when accompanied with pitta bread or ryvita.

Chia Seeds

You probably wouldn’t assume that seeds could be such useful sources of protein, but chia seeds should be in every vegetarian’s kitchen cupboards. Two tablespoons of chia seeds contain roughly 4.7 grams of protein. There are lots of different ways to use chia seeds. I personally sprinkle mine into my morning smoothie, but you can also use them in salads or even in yoghurt.

Quinoa

Admittedly, I’ve only become accustomed to quinoa in the past few years, but it’s not only a great source of protein, it’s a great substitute for rice. Although it looks like a carbohydrate, quinoa is technically a seed. If you stick to a low or no carb diet, then you need to give quinoa a try. I use it with my veggie chillies, but also with green vegetables on its own. Some people even eat it as porridge.

Chickpeas

I love chickpeas. They’re a fantastic snack as they can be fried or you can mush them up and make hummus! There are lots of different options, and not only are they high in protein, they’re extremely low in calories. On a Friday night, I like to create a mezze board with veggies, hummus, and pitta bread.

Black Beans

Beans are generally high in protein and a great source of antioxidants, but my favourite are black beans as they taste delicious in a chilli or a burrito. There’s a whopping 8 grams of protein in just half a cup, so for a protein boost they’re a great option.

Spinach

Spinach is a brilliant source of protein and iron. I tend to pack a load of spinach into a smoothie. It’s a great base for my Nutribullet juices. It’s also a great addition to a curry. I tend to pop a handful into my homemade veggie curries. It does drain down to a small amount though, so add plenty.

Peanut Butter

I’m a self-confessed peanut butter addict. I could eat it out of the jar quite happily, but we’ll keep that between you and me. You only need two tablespoons for 8 grams of protein. Spread it on toast, or eat it with some chopped up banana.

Lentils

If you’re a vegetarian and you’re not eating lentils, you might want to start as they are packed with protein and super easy to add to meals (not to mention cheap!). As well as being rich in protein they’re also full of fibre, magnesium, iron, and minerals! They’re extremely versatile, too. I usually add them to stews, soups, curries, and chillies.

Almonds

As well as being protein packed, these little nuts are also a source of magnesium, vitamin E, and copper! And they’re a pretty good snack, too. I usually take a small handful to work for when I need a mid-afternoon munch!

Soy

Soy gets a bad rap, and it’s well deserved when it’s genetically modified soy, or when it’s not properly fermented. Tempeh, tamari, and some other soy products are fermented so that the dangerous enzyme inhibitors are removed and hormone disruption does not occur. When soy is done right, it’s a perfect protein.

Editor’s note:

I love peanut butter. But peanut butter is problematic for many people, and it’s not the healthiest nut (nor is it an actual nut, but that’s another article). Some other nut butters are a better choice for those with health issues. It’s best to buy nuts that you can sprout at home, and then make your own nut butters to ensure the enzyme inhibitors have been removed.

Further Reading:



Factory Farmed Chickens: The Hidden Cost of Cheap Chicken

Americans eat a phenomenal amount of chicken, more than any other meat. Those of us over 50 can still remember when chicken was a treat for special occasions because it was more expensive than beef. Today chicken is the cheapest meat, and its consumption has doubled since 1970. Advocates of factory farming boast that their techniques have brought chicken within the reach of working families.

Tyson Foods proudly calls itself “the largest provider of protein products on the planet,” as well as “the world leader in producing and marketing beef, pork, and chicken.” Tyson now produces more than 2 billion chickens a year, and if you are shopping in a typical American supermarket, close to a quarter of the chicken you see on the shelves will have been produced by Tyson.

Virtually all the chicken sold in America—more than 99 percent, according to Bill Roenigk, vice president of the National Chicken Council—comes from factory-farm production similar to that used by Tyson Foods. The ethical issues raised by its production of chicken therefore exemplify issues raised by modern intensive chicken production in general. We can divide these issues into three categories, according to whether they most immediately impact the chickens, the environment, or humans.

The Cost To Our Ethics

To call someone a “birdbrain” is to suggest exceptional stupidity. But chickens can recognize up to 90 other individual chickens and know whether each one of those birds is higher or lower in the pecking order than they are themselves. Researchers have shown that if chickens get a small amount of food when they immediately peck at a colored button, but a larger amount if they wait 22 seconds, they can learn to wait before pecking.

Interesting as these studies are, the point of real ethical significance is not how clever chickens are, but whether they can suffer—and of that there can be no serious doubt. Chickens have nervous systems similar to ours, and when we do things to them that are likely to hurt a sensitive creature, they show behavioral and physiological responses that are like ours. When stressed or bored, chickens show what scientists call “stereotypical behavior,” or repeated futile movements, like caged animals who pace back and forth. When they have become acquainted with two different habitats and find one preferable to the other, they will work hard to get to the living quarters they prefer.

Most people readily agree that we should avoid inflicting unnecessary suffering on animals. Summarizing the recent research on the mental lives of chickens and other farmed animals, Christine Nicol, professor of animal welfare at Bristol University, in England, has said: “Our challenge is to teach others that every animal we intend to eat or use is a complex individual, and to adjust our farming culture accordingly.” We are about to see how far that farming culture would have to change to achieve this.

Almost all the chickens sold in supermarkets—known in the industry as “broilers”—are raised in very large sheds. A typical shed measures 490 feet long by 45 feet wide and will hold 30,000 or more chickens. The National Chicken Council, the trade association for the U.S. chicken industry, issues Animal Welfare Guidelines that indicate a stocking density of 96 square inches for a bird of average market weight—that’s about the size of a standard sheet of American 8.5-inch by 11-inch typing paper. When the chicks are small, they are not crowded, but as they near market weight, they cover the floor completely—at first glance, it seems as if the shed is carpeted in white. They are unable to move without pushing through other birds, unable to stretch their wings at will, or to get away from more dominant, aggressive birds.

If the producers gave the chickens more space they would gain more weight and be less likely to die, but it isn’t the productivity of each bird—let alone the bird’s welfare—that determines how they are kept. As one industry manual explains: “Limiting the floor space gives poorer results on a per bird basis, yet the question has always been and continues to be: What is the least amount of floor space necessary per bird to produce the greatest return on investment.”

The Cost to the Environment

In western Kentucky, the masthead of The Messenger, the local newspaper of Madisonville, carries the slogan “The Best Town on Earth.” But if you had been in the audience of a hearing at the Madisonville Technology Center on the evening of June 29, 2000, you would have had to wonder about that. The Natural Resources and Environmental Protection Cabinet of the Kentucky Department of Environmental Protection was listening to public comment on a proposed regulation for Concentrated Animal Feeding Operations, also known as factory farms. A long procession of citizens came up and made their views known. Here is a selection:

“Since Tyson took over the operation of the growing houses, there is a very offensive odor that at times has taken my breath. There has been a massive invasion of flies. It is hard to perform necessary maintenance on our property.”

“Uncovered hills of chicken waste attract hundreds of thousands of flies and mice… People, including school children, cannot enjoy a fresh morning’s air and can’t inhale without gagging or coughing due to the smell.

“My family lives next to chicken houses. We caught 80 mice in two days in our home. The smell is nauseating … My son and I got stomach cramps, diarrhea, nausea, and we had a sore on our mouths that would not go away. We went to the doctor and my son had parasites in his intestines. Where are the children’s rights? Should families have to sacrifice a safe and healthy environment for the economic benefit of others?”

Western Kentucky is an example of a nationwide problem. In Warren County, in northern New Jersey, Michael Patrisko, who lives near an egg factory farm, told a local newspaper that the flies around his neighborhood are so bad, “You literally can look at a house and think it’s a different color.” Buckeye Egg Farm in Ohio was fined $366,000 for failing to handle its manure properly. Nearby residents had complained for years about rats, flies, foul odors, and polluted streams from the 14-million-hen complex. At the same time, Oklahoma Attorney General Drew Edmondson was threatening to sue Arkansas poultry producers, including Tyson Foods, saying that waste from the companies’ operations is destroying Oklahoma lakes and streams, especially in the northeast corner of the state.

Tyson produces chicken cheaply because it passes many costs on to others. Some of the cost is paid by people who can’t enjoy being outside in their yard because of the flies and have to keep their windows shut because of the stench. Some is paid by kids who can’t swim in the local streams. Some is paid by those who have to buy bottled water because their drinking water is polluted. Some is paid by people who want to be able to enjoy a natural environment with all its beauty and rich biological diversity. These costs are, in the terms used by economists, “externalities” because the people who pay them are external to the transaction between the producer and the purchaser.

Consumers may choose to buy Tyson chicken, but those who bear the other, external costs of intensive chicken production do not choose to incur them. Short of moving house—which has its own substantial costs—there is often little they can do about it. Economists—even those who are loudest in extolling the virtues of the free market—agree that the existence of such externalities is a sign of market failure. In theory, to eliminate this market failure, Tyson should fully compensate everyone adversely affected by its pollution. Then its chicken would no longer be so cheap.




Animal vs. Plant Protein – What’s Better?

Starting a conversation about protein sources between a vegan and a meat eater is a lot like discussing politics or religion with a stranger. More often than not, it’s not going to end peacefully. However, there are many myths and inaccurate claims made on both sides of the fence with regards to protein intake and the best sources, and it’s time to clear it up.

Calorie Content

One of the first big debates with animal vs. plant protein is calorie content. Meat eaters will argue that you need to eat far more vegetables than you do meat in order to get a beneficial amount of protein. In fact, some will argue that you will basically starve trying to get enough protein while spending your entire day eating.

It’s true that vegetables have a lower caloric density than meat. Yes, you would have to consume more volume to equal the same amount of protein. But this may be a moot point. Unless you are training moderately to heavily, the protein content you require could easily be met by a vegetarian diet. Furthermore, a lower calorie vegetarian diet is easier on the digestive system than a diet with animal protein (largely due to meat being cooked).

If you train intensely, it will be more difficult to meet your caloric needs on plant protein alone. This is where meat can help pick up the slack and provide you with the extra calories you may require. For example, a 3oz serving of steak provides 174 calories and delivers 26 grams of complete protein. A 3oz serving of cooked quinoa provides 34 calories and delivers 3.5 grams of complete protein.

If you feel you require more calories with protein, for whatever reason, animal meat is definitely an easy option. And it is the only way many people are going to get enough protein. Due to the lack of produce and other whole foods in our diet, most people’s vegan protein comes from soy and other unhealthy ingredients in processed foods. Not only are these foods highly processed and toxic, the proteins are difficult for the body to assimilate and they cause a host of health issues.

Complete vs Incomplete

One of the most cited points in an animal vs. plant protein debate is the fact that animals provide a complete protein, whereas plants can’t do the same. This is an erroneous assumption for two reasons:

  • There are plant sources of protein that are complete (for example, chlorella, hemp seeds, bee pollen, chia seeds, and quinoa).
  • You can combine different plant proteins to make a complete protein in any given meal, like lentils and brown rice. The reality is that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort.

There are logical and understandable reasons why animal protein may be more desirable to people, besides taste and convenience. While vegans argue that meat causes cancer and other serious health problems, health minded omnivores will state, and correctly so, that improper cooking methods and poor quality meat (factory farmed), are the causes of poor health issues.

Assimilation

One of the least talked about subjects when it comes to the animal vs. plant protein debate is assimilation. Very few people consider the fact that the amount of protein contained in the food source is rarely the amount of protein your body digests and properly assimilates.

For years, soy protein isolate has been used in protein powders and even baby formula to help increase protein intake. However, what many failed to consider is that conventional unfermented soy is a highly indigestible protein, and assimilation is a fraction of what is printed on the label. In addition, most soy is genetically modified, and unfermented soy enzymes inhibitors can cause serious hormone imbalances.

Generally speaking, good forms of plant protein will be more easily digested than good forms of animal protein. In fact, to better digest animal protein it should be paired with fresh non-starchy vegetables in order to provide the enzymes and probiotics required to break it down properly for optimal digestion.

Furthermore, typical cooking methods of animal protein ruin your ability to properly assimilate it. Today, we usually cook food quickly and at high heat by pan-frying, microwaving, deep-frying, and barbecuing. All of these methods form advanced glycated end products, which are difficult to metabolize, and the problem becomes considerably worse with added sugar (which is present in nearly all sauces that may be applied while cooking).

If you want to avoid these glycated end products to improve your assimilation and avoid negative immune system reactions, cook your food on low heat (up to 180F) with water whenever possible, and avoid adding sugar. Glycated end products, other free radicals, and broken damaged acids are all a result of cooking foods, and cooking faster and/or longer creates more of them. They are all toxic to the body.

Amount of Protein Required

 

Of course, a big factor in how much protein you actually need depends on your activity level. These numbers vary between “protein experts”. However, the following numbers can provide a guideline:

  • Sedentary – .8 grams per kg of body weight (160lbs is 72kg which is 57.6 g of protein required daily)
  • Endurance – 1.2 to 1.4 grams per kg of body weight (160 lbs is 72 kg, which is up to 100g of protein required daily)
  • Body builders – 1.4 to 2.0 (some say as much as 2.5) grams per kg of body weight (160 lbs is 72kg, which is up to 130g of protein required daily)

With a fairly sedentary lifestyle (inactive to very light exercise like walking), you can very easily meet your protein requirements through a plant-based diet. An endurance athlete will need to know the higher and more efficient plant-based proteins to be able to do the same, and the body builder will have to consistently consume only the most nutrient and protein dense forms, many times a day, in order to meet the right quota.

In the case of body builders, it will likely be much easier to consume animal meat to get the amount of calories and protein they require, but they should be wary of proper combinations with non-starchy protein rich plant sources in order to actually absorb the high level of protein they take in.

However, there are vegan body builders winning competitions on plant-based protein alone, so those needs can be met.  If you seriously doubt the ability to build muscle mass on a plant protein based diet, I would ask you to consider where cattle and pigs get their protein to build muscle mass (hint: plant-based sources, not other animals).

Eating Protein

If you do choose to eat animal meat as your primary source of protein, choose those that are raised humanely and not injected with antibiotics, hormones, or steroids and are pasture fed or fed organically. Grass fed beef is a great example of a good source of animal protein.

Also consider how the meat is cooked. Beef and fish do not need to be completely cooked and therefore are much easier on the digestive system. Chicken and pork on the other hand, should be cooked completely, which makes the meat more acidic and much more difficult to digest, which compromises your protein assimilation. (We don’t recommend eating pork.)

When looking at good vegetarian and vegan protein sources, consider chlorella/spirulina, hemp, bee pollen, chia, and quinoa, which are all above 25% protein (quinoa, chia, bee pollen,) all the way up to between 40% and 70% (hemp and chlorella).

When preparing a plant-based protein, cook it gently or not at all. A properly made smoothie can easily yield more than 30 grams of protein in a highly digestible format. Combine this with a quinoa and vegetable dish and you have a protein rich meal.

In the end, you can meet your protein needs with either

Our ancient ancestors, in most parts of the world, ate far more plants than animal protein and certainly did not eat animal protein nearly as often as we do in modern times. We could learn a lot from them and limit the animal protein in our diet as we add in more high quality plant protein to increase the absorption and assimilation of our various protein sources.

If you do choose to ingest animal flesh, please buy meat that you know was treated as humanely as possible. These animal products are better for us, better for the environment, and of course better for them.

And if you decide you want to avoid animal sources altogether, you can certainly obtain the complete protein and calories you require through plant-based sources alone. If you have high protein requirements, it just may take a bit more planning and work in the beginning to ensure you meet your needs, depending on your activity levels.

Complete Vegan Sources of Protein

The following are plant-based foods that contain all of the essential amino acids that make up a complete source of protein.

  • Chlorella – 58-75% protein
  • Spirulina – 51-71% protein
  • Hempseed – 47% protein
  • Chia – 21% protein
  • Quinoa – 14% protein
  • Buckwheat – 13% protein
  • Amaranth – 13% protein
  • Soy – 81% protein (look for whole, organic and fermented soybean sources for proper digestion)

Bee pollen, while not vegan, is another plant-based complete protein that is 25% to 40% protein.

vegan

It’s nice to know what your complete sources of plant-based protein are, but with a little variety, it’s easy to get all the essential amino acids in your diet. Also, many traditional dishes offer all of the essential amino acids. For instance, brown rice and beans is a complete source of protein. Vegetables have such a wide variety of amino acids, it’s actually easy to just eat a few vegetables and get all of them. Further, you don’t need all of the essential amino acids in one meal, or even in one day, to build complete protein in your body.

Conclusion

If you’re considering reducing your animal consumption, or cutting it out completely (or you already have), know that there are plenty of choices out there. Being healthy is all about eating well, and eating well is all about whole foods.  Almost everyone could use more fresh, whole, raw and/or home cooked foods in their diet.

Also, the amount of meat we consume is not sustainable. We as a society cannot continue to eat as much meat  as we do unless we turn to lab created flesh or some other scientific answer, which will likely create a whole host of new health problems. But if we reduce our meat consumption drastically, grow some of our own food, start looking at how and where we can grow more food (such as rooftops and stacked gardens), and we buy from local and small scale farmers, not only can we feed everyone well with plenty of land left over, we can also dramatically reduce our impact on our environment (there is nothing more impactful that we could do), radically improve our health, and we could remove a lot of needless suffering, too.

Did we miss any complete protein sources for vegans? Let us know! And if you have any other tips on healthy protein intake, please tell us about them.




Chia Seeds Health Benefits

SuperCharge Your Health with Chia Seeds!

Chia seeds are an ancient fuel source used for centuries by some of the world’s healthiest people.  These super seeds contain an abundance of life-enhancing nutrients such as omega-3 fatty acids and anti-oxidants.  Super charge your health by incorporating chia seeds in your diet.

Chia seeds are native to South America where they were revered by two of the most powerful tribes: the Aztecs and Mayans.  These tribes considered chia to be more valuable than gold.  The Aztecs would traditionally consume chia for extra energy and stamina before going into battle or before a big hunt.

Chia is easy to grow as it survives in very temperate environments and is quite self-sustaining.  It is hardly bothered by insects and grows very efficiently.  An individual could survive quite well on chia alone due to the rich blend of nutrients it provides.

Chia’s Nutritional Profile

Chia boasts an impressive array of flavonoid and polyphenol anti-oxidants including quercetin, kaempferol, chlorogenic acid, and caffeic acid.  It has three times the amount of anti-oxidants as blueberries for equal volume.  Chia is also loaded with the small chain omega-3 fatty acid ALA and soluble and insoluble fibers.  These key nutrients make chia a powerful defense against everyday stress and chronic disease processes.

Improve Blood Sugar Sensitivity

Chia seeds’ nutritional components include healthy fats, anti-oxidants, clean proteins, and fiber. Chia contains no sugar and very minimal amounts of non-fibrous carbohydrates.  Chia also contains high levels of calcium, magnesium, and potassium.   This combination is perfect for healthy blood sugar levels and sustained energy.  A diet that includes chia seeds is a powerful combatant for diabetes, heart disease, and metabolic syndrome.

Healthy Gut Function

The healthy gut bacteria that our digestive system depends upon thrive off of different forms of fiber.  Sugar is the enemy of these life giving microorganisms because it feeds the parasitic organisms that are in competition.  Chia’s makeup of essential fats, antiparasitic anti-oxidants, and a rich array of fibers is a perfect nutritional blend to build a healthy gut.

The chia fibers are able to absorb ten times their weight in water which helps to hydrate the colon and move toxins out of the gut.  The blend of insoluble and soluble fiber helps to sweep and sponge microorganisms and environmental toxins out of the colon and into the feces.

Boosts Mental Function

Chia is loaded with omega 3 fatty acids and nueroprotective anti-oxidants such as quercetin, caffeic, and chlorogenic acid.  These essential fats and anti-oxidants produce cell membranes that are more flexible and efficient.  Healthier cell membranes results in more efficient nutrient delivery systems and faster nerve transmission processes.  This improves brain function including memory and concentration.

Using Chia in Everyday Life

Chia seeds can be used in a wide variety of dishes including soups, no-grain cereals, smoothies ,and baked goods.  They are also a great addition to any salad or veggie sauté.  Many vegans are lacking healthy proteins and fats in their diet while many carnivores lack anti-oxidants and fibers in their diet.  Chia, being a complete protein source, is the perfect addition for both of these groups.

To optimize your health look to add two to four tablespoons of this superfood into your diet daily.  Two tablespoons of chia give you seven grams of fiber, four grams of protein, and five grams of omega 3 fatty acids.  The most bioavailable form of chia is sprouted and enzymatically activated for optimal nutrient delivery.

Sources for this Article Include:




Eggs – Free Range, Cage Free, Organic, What’s the difference?

According to Everyday Food, eggs are one of the earliest known food sources, and yet the question of whether the chicken or the egg came first continues to perplex and befuddle the masses. Today an even more complicated issue has arisen – what kind of eggs are best for you?

Have you noticed that the egg section is starting to rival the shampoo and drink sections for variety and choice, leaving you to decipher multiple labels and lists of ingredients? There are free range, cage free, and organic varieties, to mention just a few. What do these terms mean and how do you decide which eggs are best for you and your family?

Egg Basics 101

According to a fact sheet compiled by theU.S. Dept. of Agriculture, American Egg Board and USAPEEC – revised June 2008 “Presently, there are 60 egg producing companies with 1 million plus layers [egg-laying hens] and 12 companies with greater than 5 million layers. To date, there are approximately 240 egg producing companies with flocks of 75,000 hens or more. These 255 companies represent about 95% of all the layers in the United States. In 1987, there were around 2,500 operations. (Number of operations in 1987 include some contract farms and divisions.)”

Chicken eggs come in different sizes – small to jumbo (or extra large) and in different colors. Egg containers show the size, sell by date, and the kind of eggs. Brown hens usually lay brown eggs. White hens lay white eggs.

In Eggs, author Michael Roux says, “An egg is a treasure chest of substances that are essential for a balanced diet – rich in proteins, lipids, vitamins and minerals, including iron and zinc. It provides first-class protein, is low in sodium, and a medium egg contains only 78 calories.”

In the supermarket in the U.S., you’ll find your eggs are classified according to U.S. Department of Agriculture (USDA) standards. Eggs are graded AA-B and will have the USDA logo on the package to show that the eggs have been federally inspected. In Canada, the best choice is Grade A eggs.

Choices, Choices

Eggs from Caged Hens

The kind of eggs that you and your mother have been buying from your grocery store for the last few decades probably come from chickens raised in battery cages. These birds were probably given antibiotics. This kind of set up is banned in some areas of Europe  and is a target for animal rights groups. In fact, many people are outraged by the inhumane treatment of these chickens, such as the group ChickenOut!, a project of the Vancouver Humane Society.

Organic Eggs

Fed with organic feed (no additives, animal byproducts or GMO), these hens live cage free with access to the outside. According to Wikipedia, “Organic egg producers cannot use antibiotics except during an infectious outbreak. Only natural molting can occur within the flock; forced molting is not allowed. (Molting is forced by starving the hen for weeks at a time). Organic certification also means maintaining of high animal welfare standards, which prohibit any cutting off of beaks or wings without anesthesia, methods common until today in (the) poultry industry.” Hens cannot be given growth hormones and the USDA inspects the farm before they are allowed to use the “organic label.”

(Please note that organic certifications and regulations vary from country to country and province to province, so check on the certification requirements for your area).

Free-Range (or Cage-Free) Eggs

A new study from Mother Earth Newsproves that pasture-raised chickens produce superior eggs with less cholesterol, less saturated fat, twice the omega-3 fatty acids, 3 times the vitamin E, 7 times more beta carotene, 2/3 more vitamin A, and 4-6 times as much vitamin D!

Unfortunately, while free-range chickens raised for meat must meet specific standards, there is no legal definition for free–range eggs and there are no standards. Free-range doesn’t necessarily mean pasture raised. Free-range hens are supposed to have access to the outside. But there is no regulation as to how long they are outside, how much room they are to be given, or about any of the standards that deem them “free-range.” Some reports claim many free-range chickens are caged. Plus these birds can still be given antibiotics, animal byproducts, and food from GMO crops. They may live in an overcrowded situation and may or may not have access to nests and perches.  In other words, they are probably not what you thought they were.

Free-Run Eggs

This is one of those terms that sound like the hens are having the time of their life, but in fact, they are usually kept indoors in large barns. They are not allowed to go outside and it may be overcrowded.

Antibiotic Free Eggs

According to the USDA, this label can be used on beef and poultry products, provided that the producer supplies “sufficient documentation … that the animals were raised without antibiotics.”

Hormone Free Eggs

This label applies only to beef, says the USDA. Since hormones are not supposed to be given to pigs or chickens, pork and poultry products cannot legally be tagged with this label without the disclaimer “Federal regulations prohibit the use of hormones.”

Fed Vegetarian Feed, All-Natural, Farm Fresh, Omega-3 Eggs

ChickenOut! says, “These words and images on egg cartons mean nothing as far as animal welfare is concerned. In fact, eggs in these cartons are from hens in cages.”

Amish Eggs

Some people think Amish eggs are the most natural. Ariane Daguin, co-owner of D’Artagnan, a Newark-based supplier of Amish chicken to New York restaurants and markets told the New York Times, “It’s a marketing ploy. It doesn’t mean anything.” The mystique of the Amish label, Ms. Daguin said, comes from its ‘’aura of naturalness.” Chickens raised on Amish farms do not always eat vegetarian feed. Nor are they more likely to be free-range or free-roaming. Read From Gravy to Jus, Now ‘Amish’ Is Trendy

The Bottom Line

It seems that out of all the practices, organic is best. Chickens raised organically are the only chickens with guaranteed welfare standards in place. Organic eggs are becoming an overwhelmingly popular choice for many egg consumers, not only for their fresh taste, but for the ethics involved in the raising and handling of the hens. But according to the USDA, “Only 1 percent of dairy cows and less than 1 percent of chickens are raised in accordance with these standards.” So be sure to check your labels carefully.

May 2011 Update: Vital Farms sell highly nutritious organic eggs raised by healthy, humanely treated chickens. If you can’t raise your own chickens, these are the best we know of.

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