Caribbean Ceviche for all mankind

Just back from the West Coast from what turned out to be a mini food tour. Having been raised in Puerto Rico into my young adulthood you can safely assume I’m not a natural lover of winter. I was even surprised at how smitten I was by the snow covered hills and massive icicles in Lake Tahoe. For that moment it felt like I was home in paradise. We ventured from Lake Tahoe to Napa, Sonoma and ended in San Francisco where we visited chef friends, vineyards and many restaurants along the way. And like my unforgettable trip last year to Buenos Aires and Uruguay, this too was a priceless experience to start the year with!

Self-inflicted culinary adventures and childhood is where I draw most of my inspiration. Where ceviche originated is debatable but it is nonetheless a very popular dish across Latin America. It is raw fish or seafood that has been marinated in citrus such as lemon, lime and orange. The acid in the citrus is what “cooks” the fish. So technically it is a raw food, just not vegan. I created this vegan version based on the local tropical flavors of Puerto Rico. The texture and flavor is very close to the “real” thing. Great meal when you feel you want to eat something different and exotic.

I like to use shiitake mushrooms but you can mix it up with your favorite mushroom, although some work better than others. You’ll be amazed at how delicious it is! This dish is also great for those concerned with protein intake on a vegan diet. According to a study done at the University of Maryland, shiitake mushrooms contain all eight essential amino acids better than any other protein source, including red meat and eggs. That sounds like pretty good stuff!

Ingredients
1-2 oranges for juicing
2 lemons, freshly squeezed
2 limes, freshly squeezed
1/4 red onions, fine diced
2 cups wild mushroom mix or favorite type, cleaned and diced
1 avocado, hass varietal, diced
1 mango, medium, diced
1/4 cup cilantro, finely minced
Gray sea salt, to taste
Freshly ground pepper, to taste

Directions
In a medium size bowl, mix the orange, lemon, and lime juices. Add the red onions and let soak for a couple of minutes to allow the citrus acid to break down the onion and make it easier to digest.

Meanwhile, clean mushrooms by placing them in a bowl of cold water and massage with your hands to remove any dirt. Using a kitchen or paper towel, lay the mushrooms out and pat dry.

Add the mushrooms to the bowl, mix well and let them sit for up to 30 minutes.

While mushrooms marinade, chop mango, avocado and cilantro.

Strain the mushrooms and onions from mixture and squeeze gently to release some liquid. Discard the liquid. In a separate bowl, mix well the mushroom, onion, mango, avocado and cilantro.

Enjoy with baked tostones!

Protein Supplements, Supplementation in General and the Downside to Being over Proteinated, I know its not a word but you get it=]

snoop eating a huge steak

protein supplements on a wall in a storeIts truly daunting in this day and age to find a protein or supplement without doing a heap of research, having a phD., and knowing a little about early everything. That being said, we have done our very best to simplify the process, as it is still over four thousand words, one could rightfully ask just how good a job we have done. In that we are trying to help you be a truly informed citizen of the good planet earth, we have added in a lot of, what we feel is, necessary information. This will focus on dietary habits, how food is grown and what scientists think about things.

If you truly do not care about that and just want to find the basic tips for choosing a good supplement, protein or otherwise, skip down to the bottom where I will put some big letters in red letting you know you’ve arrived. I strongly urge you to read this, not out of some egoic need to be heard, but because this is the world you now live in, it is not so easy to eat right, and eating right is the foundation of health. You cannot build a fortress on a foundation made of sand.

We live in an era where people are eating waaaay to much protein. snoop eating a huge steakCan you eat too much protein, as Snoop says, Fo Schizzle my Nizzle!

Many are doing so because they are not taking their health into their own hands and doing research, we have attempted with this article to give you a good look at the complete health package with an emphasis on protein. Its not rocket science, you ARE what YOU EAT. Based on this, take a month or two, or for the rest of your life and be very AWARE of what it is you send down the pipeline. MOST of your ills and Joys in regard to your BODY are directly related to this. This one very simple to gain control over thing, your diet. And of course, don’t forget to chew your age, your stomach has no teeth, I noticed about a year ago that interviews with very aged citizens all said they chewed their food a lot, so, that is now wisdom in my book, and now, I hope, it is in yours!  If you think for a moment on the total amount of time you have spent in your life learning how to eat, for many of you it will be none.  Reflect on that if you truly believe you are what you eat!?!

First identify if you need protein in your diet, many people get an ample amount of protein, in fact, too much.
Diana had the chance to work at Sanoviv, a very prestigious institute dedicated to making people well. While at the institute she saw many cases where people had TOO MUCH protein and this was the basis for many of their problems!
According to the Physicians Committee for Responsible Medicine, professional athletes [the people that you pay to watch because you tell yourself they are waaay better athletes than you could ever be], need only slightly more protein than the average person.

Increased protein use can lead to Osteoporosis and kidney stones due to the body using stored calcium – BONES – to remove the KETONES created by this glut of protein. Ketones are created when here is too much protein in the body and this is turned into a particularly acidic fat. The kidneys then signal the body to drain water in order to help eliminate this, as you know the body is very specific about maintaining its Ph Balance. Anything that interferes with this is eliminated as best as the body is able. When the body is unable to eliminate excesses of pH disrupting matter in the body, you get cancers, depression etc. These ketones are also responsible for high levels of uric acid which in turn can lead to gout.
As your body releases water to help the now overworked kidneys get rid of these ketones, your heart begins to be overworked as you start to become dehydrated. Less water, your blood becomes more viscous and thereby causes your heart to work double time just to keep things going. Its this “less water” that initially gets people stoked on the high protein diet, when in fact, its complete nonsense. You arent losing fat, you’re losing water weight, its a red herring [means youre on the wrong path], and a serious condition as you are made up of 80 percent water!
As you are damaging the kidneys, we must remember you are losing calcium, ergo, weaker bones, inhibited ability for blood clotting, weakened teeth, poor nerve health and ironically weakened muscle function!
If this weren’t enough, unfortunately it is only the beginning. Most of you reading this are eating meat and dairy, both of which are very high in saturated fats. In doing so, you now open up your body for a wide range of potential cancers, including but not limited too – breast cancer, endometrial cancer, colon cancer and kidney cancer. Saturated fat is the fat that stays solid at room temperature, 98.5 is considered room temperature, thats your bodies normal operating temp. Reflect on that if you will…
Irregularity which lasting for a long period of time can lead to hemorrhoids and diverticulitis, a condition that forms little spaces or pockets along the intestinal walls where food can then get lodged and cause inflammation as it rots in your intestinal tract.

Further still are the effects of fatigue, poor memory, heart disease, stroke, high blood pressure and liver problems.

When you have a diet which is high in protein from saturated fats, you now run the risk of obesity. Obesity carries with it an entire spectrum of difficulties, diseases and symptoms, none of which you need and if you are dealing with them now, I would strongly urge you to change your diet and start exercising. it took time for you to get to the point that you are suffering, and it will take time for you to reap the rewards of a healthy lifestyle. If you never change your lifestyle, you will never start the clock to a new you. Its not rocket science, don’t ever let anyone convince you it is, you may have complications and pains that are unimaginable to the average person, BUT, you simply need to get on a different track. Of course, deal with whatever acute symptoms you now have, as well as changing your lifestyle so that you will never have them again.

Lastly, by having a diet which is composed of high protein from meat or dairy, you will usually find your self full and will opt out of fruits, nuts, vegetables, and whole grains. In doing so you open your self to a slew of secondary problems which will be looked at in other articles.  Lack of dietary fiber, vitamins, antioxidants, minerals etc etc etc etc…

In many cases, it is too much protein, especially when derived from animal by products, that causes us trouble.

You will recieve enough protein in your diet if you simply eat a variety of fruits, nuts, grains and vegetables, IF they are grown with a sound mind for ecology and growing food for consumption by human beings. i.e. ORGANIC…

When organic vegetables are in your sites, ensure that they are varied in color and variety, you are almost sure to be on the right track for eating and receiving all you need.  Including adequate amounts of protein for your daily Gym, Bike, etc workouts.  It is when you start to go to the multiple hour exercise that this changes, more on that a little later in the article, for now, please bear with me, we are getting somewhere and I do have a plan!organic_food

Now, you ask yourself why is this gentleman, if I may be as so bold, espousing the Organic, is he on the USDA payroll!?!  I assure you I am not, for that to happen I would have had to work at Monsanto which I will never do in a thousand lifetimes though hell be my other option… sigh.

The reason for me focusing on organic is this, when you begin to change this diet to be comprised of foods grown in commercial/industrial both large and small, you begin to lose vitamin and mineral content, not to mention over all quality which will diminish the bodies ability to assimilate the protein which this article is focused on, resulting in malnutrition even though you eat large quantities of it.  Example, I water down my gasoline, even though I completely fill the tank, my car will run like s%$t and eventually break down.  Exact same process here with different ingredients.  You are the car, the gas is your food, watering down the gas is growing your food in a large scale commercial farm.
I am speaking now about farms that use non-organic compounds when dealing with insects, weeds, and fertilizers for growth. Sprays, gasses, when you see the guys/gals spraying fertilizer, but they are dressed in the space suits.  Again, not rocket science, if you cant safely touch it, well, what in gods name says you should then eat it!

In using these methods to grow your food, there are HUGE breakdowns in the vitality of the food itself, it becomes sick if you will and in return, the avaible and clean energy available to you and your body diminishes exponentially. Further, your body now has to do double duty and not only digest food, BUT, it now has to separate the good stuff from petro chemicals which are toxic poison for living organisms, thats why you see dead animals all over the place whenever there is an oil spill, same stuff, different package.  Im not kidding with you, I just took the time to do research, you should to, again, don’t believe anyone, believe what YOU LEARN!

Further processing such as bleaching (rice, wheat – Wonder Bread), then adding vitamins and minerals due to thier having been stripped away by some part of the process as is the case with cereals and many wheat, corn, etc products, you get some downright toxic substances being now passed as food. But wait you say!, they’ve added vitamins and minerals, we should be all good to go.  At first glance yes, then you dig an inch and find a mine of information. For instance, in this article by the folks at Food Matters, we find you get more nutrition from the box!

Of course many of you are now thinking, why, this man is mad, off his rocker, we have a Gov’t who’s sole responsibility is to protect its people!  While that is the intended function of our Gov’t, it no longer holds true, there are so many examples of this, i cannot begin to hope to write them all for you, so instead, I will show you a simple diagram which represents the current position and past position in the company MONSANTO of many extremely key Gov’t positions.  if you do not know about the company Monsanto, please do some basic research.  I will be writing an article soon though I wish I didnt have to.  Suffice to say, they are one of the very few corporations in the world that I would consider actually evil.  They have stated, and it is public knowledge, that they wish to, and I quote “control the worlds food”.  So, our diagram and why you really need to learn what is best for yourself and not rely on the government.  I am speaking in regards to the subject matter in this article ONLY as it pertains to your health, you want to rely on Gubmint for everything else, be my guest…

US GOVT and MONSANTO

This is small, but if you click on it and use the zoom function, it is very clear, just a lot of info!

Further, when you cook foods, either the food like faxsimiles from large scale petro-chemical commercial farms OR organically grown, the cooking causes, for the most part, a breakdown in vitamins and in some cases the minerals.  If your net vitamin, mineral content was already drastically reduced to begin with, then you can imagine, your stomach is the only thing that will be happy from a meal made from those foods.  You will be getting nothing, youll be hungry just as soon as the body processes all that is in your gut.  Why, because you didnt get what you needed!  Many times this is the reason for over eating.  You arent doing it becuase you are a pig or you have a problem, you are doing it because the food you have selected to eat is devoid of anything useable by the body, further, you still have to use resources to process it causing you to be that much more deficient and therefore more calorie starved!  To understand this a bit better, the total energy taken from the food, must be equal to or more than the energy your body uses to digest it.  If it is not, then you will be at a loss.  Now picture your body as a business and everything you eat a customer.  If every customer gives you a dollar, but it takes you two dollars just to get that customer in the door, how long will you stay in business?  NOT ROCKET SCIENCE!

There are always of course exceptions in which foods are more easily assimilated through cooking.  For instance Spinach with its Oxalic acid.  If you don’t give spinach a quick heating, the Oxalic acid will prevent your body from absorbing many of its and any other food in the mixes nutrients!  These are relatively rare and will provide you with some interesting facts to look for on your own.  Knowledge = Power

Look through this and think about your food choices.  Depending on the types of food you eat and the quality of those foods, you may have to seriously supplement.  If the supplementation needed is serious enough, it may be necessary to adjust your diet until your body is able to balance it self so you can mess it up again.  We are here to help you do that until you decide to make a change for your body permanently and at that point you’ll be on your way and no longer in need of us!  There is no point over supplementing a bad diet.  To go back to our car analogy, this would be like adding stop leak to your engine when you really need to overhaul it and change the seals.  Stop leak is the supplements, the engine is you and over hauling the seals is changing your diet…

When choosing you supplementation there are key things to look for…

CHOOSE YOUR SUPPLEMENTS… WISELY!

Is it vegan/vegetarian formula or not containing animal byproducts?

Why this matters: many vegan vegetarian formulas are for people who are already buying based on a major diet deviation from the “norm”, in many cases, NOT ALL, this places a higher priority on quality.  These people are usually more apt to read labels, buy organic… etc., you know, the stuff that matters if you’re trying to be in shape!

There are many levels of quality…

Is it organic?

This matters regardless of vegan or regular diet.  If vegan, it merely means that you will have higher quality ingredients not polluted by chemicals that will harm your body.
If non vegan, it means your animal by-products will be pretty much hormone free and of a cleaner level.  You will see this in Proteins using egg, Whey, etc. Based on what we know of factory farms, you do not want whey nor any product from a non organic free range farm.  Free range means the animal was allowed to live, i.e. move around, before it died or gave up its babys food for you….

Further refining  – is it fair trade?

This shows the company cares to a degree.  At this point you can really start looking at the company.  It is becoming more and more common that companies who perharps should not be making products to help you be healthy are using these labels as a mask…  Do some research!  Fair trade means that the company paid a fair price and didn’t rip off the farmer, gatherer of the products in the supplement – or food for that matter, Fair Trade is a label like Organic, it can be applied to many things.

What is written on the bottle?

What is written is what the company owner has decided will represent them to you.  What is written are what they think of you….  Are you a sucker – 50 grams a serving!!!  Your body cant even use that, 25gr roughly per sitting/serving.  For a mammoth of a man, perhaps up to 70gr per day, at the most!  So, they must not think highly of you and are trying to mislead you, OR they dont know which might probably be worse.

What kind of bottle is used, glass, plastic, what type of plastic?

What does it matter?  Plastic, unless the right kind will have varying degrees of offgassing, especially when being
transported in a truck in the summer, the heat!  This offgassing causes release of naughty stuff from the plastic which degrades the efficacy of your product, in essence you arent getting what you pay for.  The higher faluting the quality, not showiness, but actual quality of the material used to package will give you insight into the quality of the company!  If you are buying something that is specially formulated and this and that and scientific this and blah blah, but it is placed in a typical plastic container that offgasses and thereby destroys the viability of your product well, you learn something about the company!  If they give you the best, it better be packed that way!  – off gassing comes from the plastic slowly breaking down, as plastics do, and releasing toxins.  Remember, plastic is a petro-chemical, the gasses go into the supplement, quality drops… fast.

Concern yourself with vitamins and minerals, the things that are responsible for your bodies processes, such as healing, growing, moving, living, breathing etc.  And yes, muscle growth.  A person must focus on the overall synergy of thier body depending on what result they want.  I have met many pro weight lifters in my life.  I have also had the fortune to meet a few pros who are now in thier older years and have had some discussions, they have some serious problems going on as a result of what they put thier bodies through during the hey day years.  If you want that, go for it, but as they will tell you, through me, it is not worth it!  You must remember that your body is an infinitely adaptable machine and it will sometimes take years for your mistreatment to show up, but when it does…  too little too late…

Complete or incomplete proteins?

Do you know what thus means?  A complete protein has all the necessary branch chain amino acids allowing our body to make what it needs to continue being your servant.

This is key.  Research it for yourself.

Isolated Soy, Whey, Isolated Anything and is that Good or Bad?

Bad in so far as whenever something is isolated in regard to a “food”, and thats what we are talking about here, these are food supplements, you are taking them because you aren’t getting enough in your food.  If you have the money, you will be getting your supplements made from foods, if you do not, yours will be chemical synthesis.  Whether chemicaly synthsized or whole food, you never want to have an isolated soy or whey molecule if you can avoid it.

You strip away everything that gives it synergy.  The same is true for vitamins when they are chemically synthesised.  Synergy is what allows your organism [body] to fully use a vitamin.

This is the Holistic way of looking at the body, as a whole, one thing affects another.

That being said, when we look at science, and I base this on research done at PubMed.  This site is scientific papers and nothing more, the “science” behind it all.  From these works, govermental regulation agencies give the OK for things or not.  Now, this MUST be taken with a grain of salt as there are many instances in our history up to today where scientific findings are surpressed.  I am not saying that there is anything of the sort happening with this particular aspect…

So, according to the experts, the scientists, no problems.  One thing that did stand out is that soy tested far better for far more various controls  than whey or casein.  Casein is found in milk as is whey, but they can be separated and often are as thier properties are different.  This is a lot of information, so for the purpose of this articles and not turning this into a text book, soy out tested both as mentioned before.

With the advent of Monsanto, we now have another very tricky item to look at and if you are a woman, it would seem very seriously indeed!  Monsanto is the leader in genetically modified organisms, that is to say that they take, well, they take soy and modify it so it is resistant to its weed killer Round-Up, Have you heard of Round Up ready plants?  The farmer is then able to grow his plants and spray copious amounts of this round up, and lets for a moment be clear on things – The Farmer is required to do if this if the farmer buys the seed from Monsanto, and there really isnt any where else to buy the seed if you are a farmer in the US or the EU – so you spray a ton of the stuff and the plant is fine, it has been genetically altered to not be hurt by the chemical…. But that it absorbs…  You see, as you are what you eat, so is a plant.  It absorbs everything from the environment around it.  This is why you don’t want vegetables grown near a nuclear waste site or any toxic area.  Which is so confounding as roundup is an extremely toxic chemical that, as mentioned earlier, when sprayed is done so by people in space suits!  Now if you are to avoid contact with the chemical, even the one that you would personally buy from a local hardware or farm/garden shop, it is explicit in its safety instructions, you don’t want to be near it.  When I lived in Hawaii I used it, ONCE, unfortunately a very big wind came and blew all the spray back onto me, over the next few hours, my temperature skyrocketed, I felt like I had the flu, my joints ached, I couldn’t eat and my day ended early.  Never used it again.

Further, new GMO crops come pre-set with the chemical making genes inside them, they can create the chemicals responsible for bursting embryonic sacs and reproductive organs in female insects, whats good for the goose, unfortunately is good for the gander.  It has been shown in studies by Russian scientists that by the third generation, rats are unable to produce offspring.  Rats as you know are used because thier size and physionomgy allow us to see what would happen to humans under the same stresses in a a period of 30 to 90 days which in human terms would be years.  So it is now being found that women are having tremendous troubles with GMO crops.

90 percent of the soy grown in the US is GMO, unless your protein supplement says organic, you WILL be getting GMO, you dont want that.

As for men, erectile disfunction, loss in libido, mood swings, hey, its like getting the benefits of long term steroid use!

One very important note to remember is that an excess of protein will eventually cause problems as stated earlier in this article. If you did not read it, I would suggest that you do=]

What is your Energy Expenditure?

Unless you are working out very hard, you will most likely not need a supplement.  Most gains in a gym come from the actual exercise, that people get results AND they happen to be taking a supplement, many times is coincidental.  In thier minds, they tell themselves its due to the supplementation, in actuality, it is merely doing more than you would on a daily basis.  Now, if the diet isnt right, then yes, the supplementation is definitely a help.  If your diet is on track, then supplements may not be doing a lot for you and may be slowly taxing your system in the long term.

THAT BEING SAID…  Many peoples diets are far from on track.  Many people who think they have an on track diet based on eating a wide variety of fruits and vegetables, nuts, seeds and grains are being lied to as GMO crops, commercial farming and other practices have reduced the nutrition content of the foods.  Perhaps the shoppers who buy 100 percent organic and have studied diet and know rules of thumb like, eat fruit by itself, etc. are doing O.K.

As stated earlier, Athletes are the true beneficiaries of protein supplementation and they use it sparingly.  When you get to a certain point, you look at your body as a pure machine, too much is just as bad as too little, you need to find your personal synergistic precision!

Do you work out alot, are you sedentary?  Again, energy in versus energy out.  Do you burn as much as you take in?  Does your body have to expend energy to process calories which it will then merely have to rid itself of or turn to fat?  All of this factors in to you becoming the ninja you wish to see in the world.

Ask yourself this… When you tell me how physically demanding your job is, is that because it is, or because you are at a health level where climbing too many stairs is a daunting task?
Next ponder this… If you still insist and you do physical labor at your work, do you do it rightly, do you focus on what yor are doing and do all those little things like lift from the knees, keep your spine straight, breath with your movements etc..?

If after all of this you say yes, you are the ninja warehouse worker, well, then maybe protein is in your future, but if you are the worker lifting poorly, digging without soul, etc., first fix the problem then you can reasses if you need protein.

All of this to say, if you are not healthy in your eating habits, change them before you consider adding protein.
Instead, go with supplementation.  Vitamins and minerals.  Focus on beng healthy before being stronger.  Focus on getting them from food, real actual organic food, the stuff your grandparents use to eat because thats all thier was.  Focus on the long term and in the short term, the healthiest person is the strongest.

Aloha! Pedaling for Peace

Oats and Cranberries Vegan Cookies

high protein wheat free cookies

Vegan or not I promise you will love this wheat free high protein cookies. Yes, they are so very healthy, but you’ll love them because they are Oh! So Very Tasty!

Baked them last night and as soon as I’m done writing this recipe down I’ll make a second batch for Glenda and her family, we’re staying with them on our time in La Paz and they really are making us feel at home, so sweet!!..

Mixing the gooey seeds with cranberries and oats…

 

1/4 cup chia seeds
1 cup soy or almond milk
1/4 cup flax seeds
1 cup sucanat
1/2 cup dried cranberries
1 cup rolled oats
1 1/2 cups rice flour
1/2 cup melted coconut oil

 

Begin by heating your oven at 420 F. In a large bowl, mix the chia seeds with the soy milk and stir until they get soft and smoochy, that will take about 3 to 5 minutes. Chia seeds are a wonderful superfood, we use them almost everyday and for baking are a great substitute for egg, in part because of the consistency but also because of their protein content that is actually healthier than any animal protein and super charged with omega 3 fatty acids, antioxidants and minerals, super cool!!

 

     Now add the flax seeds and let them integrate in the gooey mixture. To this add the sucanat, cranberries, oats, oil and mix well. Incorporate the flour little by little until you get a proper cookie dough consistency. For this recipe you want a soft dough that resembles a thick oatmeal. On a greased cookie sheet simply place thick spoonfuls of dough separated by at least half an inch because they will grow a little bit and bake for about 25 minutes. Let them cook and enjoy -maybe with a glass of cold almond milk!

high protein wheat free cookies


Chia – Pedaling for Peace Super Foods Series

Pedaling for Peace - Super Foods Series chia seeds    Chia seeds come from the Salvia hispanica plant that is native of México. High in complete protein, omega-3 fatty acids, antioxidants, phosphorus, manganese, calcium, potassium and soluble fiber, chia seeds are a superstar food for high energy endurance sports!

I fell in love with chia seeds while researching the Rarámuri, a tribe of native indians in Northern México that are both mystical and magical, not only because of their culture but also their amazing athletic power, being able to run more than 500 miles up there in the Copper Canyon Mountains… that is MORE than 500 (five hundred) MILES… up in the mountains… in sandals!!! …  s a n d a l s ! ! !  …  Since then, chia seeds are a staple in my diet:)

A very special characteristic of chia seeds is it’s hydrophilic property. If you were to place a spoonful of chia seeds in a glass of water, after a few minutes the whole content would have a gelatinous texture. This is in part due to the high content of soluble fiber in the seed that traps moisture: a seed can absorb up to 12 times it’s weight in water and this way, provide prolonged hydration in the body. Besides this, in the stomach, this gelatinous matter helps to slow down considerably the breaking down of carbohydrates, which results in a slow, long term delivery of energy and nutrients that won’t create a high or a low in blood sugar levels.

So you have one of the highest sources of antioxidants, packed with easy to assimilate complete protein, omega-3 fatty acids, an excellent source of essential minerals, that will provide you with prolonged energy and hydration?!  N I N J A .

Loreto little birdie cookies…

pedaling for peace - friends hector and rossa eating cookies

As we let the days pass in Loreto recovering from a severe case of heat exhaustion, we take this time for working on our website, enjoying having a kitchen to cook in, have a rad time with Héctor and Rossa our new friends… and bake some cookies!!

Loreto is beautiful, a magical town in Baja California South with a colorful Mexican personality and chill atmosphere. However truth is, we have been spending most of the time at home resting and hydrating… never underestimate the desert heat! specially undergoing a HUGE physical effort like biking and monkeying all around!!

Last night I made some quick oatmeal cookies that were delicious, but half burnt. Never satisfied with burnt cookies, today I go for the rebound! and exploring in Rossa’s kitchen I found some niger seeds. Niger seeds are little black seeds used mainly as bird food, but turns out, they have a high nutrition value. Packed with proteins, calcium, iron, phosphorus and antioxidants, this little seeds seems like the perfect ingredient to experiment with and after some research sounds like a good addition… at least they are apparently O.K. for human consumption. However, most of the imported niger seeds are pasteurized to prevent them from sprouting in case they carry some other seeds of plants that may become invasive in the west, but this pasteurization process destroys many of their nutrients, so try to get them local raw. You can also use them as seasoning in your dishes, like sprinkling a few of them on top of your rice or soups…  anyways, here’s the recipe!

1 cup rice flour

1 cup oat flour

2/3 cup oat flakes

2/3 cup coconut oil

2 Tbsp. flax seeds

3 Tbsp. niger seeds

2/3 cup raisins

1 cup soy milk

1 Tbsp. baking powder

1 cup sucanat

1 Tbsp. vanilla extract

2 teaspoons ground cinnamon

Start mixing the rice and oat flour, oat flakes, flax and niger seeds, baking powder, sucanat and cinnamon in a bowl. Separately, blend together the coconut oil (melted), vanilla extract, raisins and soymilk until the raisins are well chopped and lightly moist.

Mix everything together, you should get a soft cookie-dough-like consistency, somewhat similar to a very heavy oatmeal. If you need to, add a bit more soymilk or a bit more oat flour until you like the consistency. If you had to make several ‘adjustments’ try a bit of a dough in case you want to add more cinnamon or sucanat for the flavor. In an oiled cookie sheet, arrange the dough. This time I used a spoon and just placed big spoonfuls of cookie dough, it’s easy to shape them this way and keep their size fairly even.

Into the oven for about 20 minutes at 450 F. However, keep and eye on them and take them out whenever they are golden and crisp. Enjoy!

Loreto little birdie cookies…

pedaling for peace - friends hector and rossa eating cookies

As we let the days pass in Loreto recovering from a severe case of heat exhaustion, we take this time for working on our website, enjoying having a kitchen to cook in, have a rad time with Héctor and Rossa our new friends… and bake some cookies!!

Loreto is beautiful, a magical town in Baja California South with a colorful Mexican personality and chill atmosphere. However truth is, we have been spending most of the time at home resting and hydrating… never underestimate the desert heat! specially undergoing a HUGE physical effort like biking and monkeying all around!!

Last night I made some quick oatmeal cookies that were delicious, but half burnt. Never satisfied with burnt cookies, today I go for the rebound! and exploring in Rossa’s kitchen I found some niger seeds. Niger seeds are little black seeds used mainly as bird food, but turns out, they have a high nutrition value. Packed with proteins, calcium, iron, phosphorus and antioxidants, this little seeds seems like the perfect ingredient to experiment with and after some research sounds like a good addition… at least they are apparently O.K. for human consumption. However, most of the imported niger seeds are pasteurized to prevent them from sprouting in case they carry some other seeds of plants that may become invasive in the west, but this pasteurization process destroys many of their nutrients, so try to get them local raw. You can also use them as seasoning in your dishes, like sprinkling a few of them on top of your rice or soups…  anyways, here’s the recipe!

1 cup rice flour

1 cup oat flour

2/3 cup oat flakes

2/3 cup coconut oil

2 Tbsp. flax seeds

3 Tbsp. niger seeds

2/3 cup raisins

1 cup soy milk

1 Tbsp. baking powder

1 cup sucanat

1 Tbsp. vanilla extract

2 teaspoons ground cinnamon

Start mixing the rice and oat flour, oat flakes, flax and niger seeds, baking powder, sucanat and cinnamon in a bowl. Separately, blend together the coconut oil (melted), vanilla extract, raisins and soymilk until the raisins are well chopped and lightly moist.

Mix everything together, you should get a soft cookie-dough-like consistency, somewhat similar to a very heavy oatmeal. If you need to, add a bit more soymilk or a bit more oat flour until you like the consistency. If you had to make several ‘adjustments’ try a bit of a dough in case you want to add more cinnamon or sucanat for the flavor. In an oiled cookie sheet, arrange the dough. This time I used a spoon and just placed big spoonfuls of cookie dough, it’s easy to shape them this way and keep their size fairly even.

Into the oven for about 20 minutes at 450 F. However, keep and eye on them and take them out whenever they are golden and crisp. Enjoy!

Spirulina – Pedaling for Peace Super Foods Series

Pedaling for Peace -  Super Foods Series spirulina sea weed algaeSpirulina is a microalgae from the Arthrospira platensis and Athrospira maxima species that was cultivated by the Aztecs and other Mesoamerican cultures since hundreds of years ago. Nowadays is one of the most common superfoods due to it’s high levels of complete protein, vitamins and minerals.

Dried spirulina contains from 50% to 70% protein and contains all the essential aminoacids, high in essential fatty acids and also contains vitamin B1, B2, B3, B6, folic acid, vitamin C, vitamin D, vitamin A, vitamin E, vitamin K, potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc. RAD! On top of this, is a good source of chlorophyll that helps to grow and repair tissues in the body and is a powerful antioxidant.

Some of the benefits of consuming spirulina are:

* Increased energy, endurance and stamina.

* Strengthening of the immune system.

* Helps to purify the liver and may help protect against liver damage and failure.

* Helps to maintain a healthy weight.

* Increases mental awareness.

* Lowers blood cholesterol and triglycerides.

* Helps fighting viral infections.

* Proven to prevent cancer and cellular degeneration.

* Promotes healthy digestion and proper bowel function.

Spirulina can be taken in tablets, flakes or powder. Tablets are very practical since many people find the flavor of it too strong and ‘fishy’. You can try mixing it with you lemonade or in a smoothie or simply sprinkle it on top of your food, just making sure not to cook it since that will make it loose many of it beneficial nutrients. In our website you can find several recipes that call for it like our Mulegé smoothie.

However, like many blue-green algae, can be contaminated with toxic substances and absorb heavy metals from the water is was grown in, so always get your spirulina from high quality brands.

About food combination, ’cause it doesn’t all get blended in the belly!!…

pedaling for peace - Food combination chart

So we already know, when it comes to food: natural is best, organic, fresh, clean… local when possible and trying to keep it, if not vegan, then at least most of it from veggies.

But it doesn’t ends there, how we eat is as important as what we eat. That goes for quantities, timings and combinations. Keeping our diet balanced is about including a wide range of items in our plate so we make sure we are getting the wide range of nutrients our body needs. However, different food get processed in different ways inside the body and how we mix them together can have a positive or negative effect in our digestion and therefore, affect how much of what we eat, is actually nourishing us.

At first all this might seem confusing, but bare with me for a minute. You can think about your body as an incredibly complex chemical lab. We use all sort of substances such as hormones, fluids, enzymes, etc, to make magic inside… seriously!  I mean, don’t you find it magical that the carrot you are eating today will help built several of your cells tomorrow and so, you are pretty much, becoming one with the carrot?…  I find that to be serious magic, then again, I’m such a romantic.

The thing is, each food is composed by different type of chemical components, different molecules. At a very basic level we can divide this components in carbohydrates, proteins, fat and water. Going further, there are different types of carbohydrates, different proteins and different fats, and when we eat, the body needs to generate different chemicals -mainly enzymes, to process this food. The problem is, some of these chemicals react with each other, sometimes intensifying their strength, making them more effective, but others neutralizing each other and therefore inhibiting their effect. The result, literally, a undigested blend of food and fluids in our body. Bad stuff, specially considering that what ever we carry inside that we don’t use, becomes harmful.

Here we have a basic food chart you can follow as a guideline for combining your food. It is very basic and, as in everything else, there are a few exceptions, but at least it will help you get started in developing better food combination habits.

Como ya sabemos, cuando se trata de alimentos: lo natural es lo mejor, orgánico, fresco, limpio … local cuando sea posible y tratando de mantener, incluso si nuestra dieta no es vegana, que menos la mayor parte de nuestros alimentos sean vegetales, sobre todo verduras frescas.

Pero esto no termina ahí, cómo comemos es tan importante como qué comemos. Eso va para las cantidades, horarios y combinaciones. Para mantener una dieta balanceada es importante incluir una amplia gama de artículos en nuestro plato, solamente así nos aseguramos de proveer todos los nutrientes que nuestro cuerpo necesita. Sin embargo, los diferentes alimentos se procesan de diferente manera dentro del cuerpo y cómo los mezclarlos entre sí puede tener un efecto positivo o negativo en la digestión y por lo tanto, afectar la cantidad de nutrientes asimilados.

Al principio todo esto puede parecer confuso, pero ten paciencia conmigo por un minuto. Puedes pensar en tu cuerpo como un laboratorio de química increíblemente compleja. Utilizamos todo tipo de sustancias tales como hormonas, enzimas, líquidos, etc, para hacer magia en el interior … en serio! Quiero decir, ¿no te parece mágico que la zanahoria que estás comiendo hoy ayudará a construir varias de tus células mañana y así, estás mas o menos convirtiéndote en uno con la zanahoria? … a mí me parece mágico, aunque ya sabemos que soy una romántica.

La cosa es, cada alimento está compuesto por diferentes tipos de componentes químicos, moléculas diferentes. En un nivel muy básico podemos dividir estos componentes en carbohidratos, proteínas, grasas y agua. Yendo más lejos, hay diferentes tipos de carbohidratos, especialmente carbohidratos simples y complejos, proteínas y grasas diferentes como las vegetales y las animales, y cuando comemos, el cuerpo necesita llevar a cabo distintos procesos químicos, con diferentes sustancias principalmente enzimas diferentes, para procesar estos alimento. El problema es que algunos de estos productos químicos reaccionan entre sí, a veces intensificar su fuerza, haciéndolos más eficaces, pero en otras ocasiones neutralizando entre sí y por lo tanto, inhibiendo o deteriorando su efecto. El resultado, literalmente, una mezcla no digerida de alimentos y líquidos en nuestro cuerpo. Cosa mala especialmente porque para desechar lo que no necesitamos, el cuerpo realiza un esfuerzo que gasta energía y nutrientes en realizarse y lo que no es posible desechar, permanece dentro convirtiéndose en material tóxico.

Aquí tenemos un gráfico de los alimentos básicos que puedes seguir como guía para la combinación de los alimentos. Es muy básico y, como en todo, hay algunas excepciones, pero al menos te ayudará a empezar a desarrollar mejores hábitos de combinación de alimentos.

About food combination, ’cause it doesn’t all get blended in the belly!!…

pedaling for peace - Food combination chart

So we already know, when it comes to food: natural is best, organic, fresh, clean… local when possible and trying to keep it, if not vegan, then at least most of it from veggies.

But it doesn’t ends there, how we eat is as important as what we eat. That goes for quantities, timings and combinations. Keeping our diet balanced is about including a wide range of items in our plate so we make sure we are getting the wide range of nutrients our body needs. However, different food get processed in different ways inside the body and how we mix them together can have a positive or negative effect in our digestion and therefore, affect how much of what we eat, is actually nourishing us.

At first all this might seem confusing, but bare with me for a minute. You can think about your body as an incredibly complex chemical lab. We use all sort of substances such as hormones, fluids, enzymes, etc, to make magic inside… seriously!  I mean, don’t you find it magical that the carrot you are eating today will help built several of your cells tomorrow and so, you are pretty much, becoming one with the carrot?…  I find that to be serious magic, then again, I’m such a romantic.

The thing is, each food is composed by different type of chemical components, different molecules. At a very basic level we can divide this components in carbohydrates, proteins, fat and water. Going further, there are different types of carbohydrates, different proteins and different fats, and when we eat, the body needs to generate different chemicals -mainly enzymes, to process this food. The problem is, some of these chemicals react with each other, sometimes intensifying their strength, making them more effective, but others neutralizing each other and therefore inhibiting their effect. The result, literally, a undigested blend of food and fluids in our body. Bad stuff, specially considering that what ever we carry inside that we don’t use, becomes harmful.

Here we have a basic food chart you can follow as a guideline for combining your food. It is very basic and, as in everything else, there are a few exceptions, but at least it will help you get started in developing better food combination habits.

Como ya sabemos, cuando se trata de alimentos: lo natural es lo mejor, orgánico, fresco, limpio … local cuando sea posible y tratando de mantener, incluso si nuestra dieta no es vegana, que menos la mayor parte de nuestros alimentos sean vegetales, sobre todo verduras frescas.

Pero esto no termina ahí, cómo comemos es tan importante como qué comemos. Eso va para las cantidades, horarios y combinaciones. Para mantener una dieta balanceada es importante incluir una amplia gama de artículos en nuestro plato, solamente así nos aseguramos de proveer todos los nutrientes que nuestro cuerpo necesita. Sin embargo, los diferentes alimentos se procesan de diferente manera dentro del cuerpo y cómo los mezclarlos entre sí puede tener un efecto positivo o negativo en la digestión y por lo tanto, afectar la cantidad de nutrientes asimilados.

Al principio todo esto puede parecer confuso, pero ten paciencia conmigo por un minuto. Puedes pensar en tu cuerpo como un laboratorio de química increíblemente compleja. Utilizamos todo tipo de sustancias tales como hormonas, enzimas, líquidos, etc, para hacer magia en el interior … en serio! Quiero decir, ¿no te parece mágico que la zanahoria que estás comiendo hoy ayudará a construir varias de tus células mañana y así, estás mas o menos convirtiéndote en uno con la zanahoria? … a mí me parece mágico, aunque ya sabemos que soy una romántica.

La cosa es, cada alimento está compuesto por diferentes tipos de componentes químicos, moléculas diferentes. En un nivel muy básico podemos dividir estos componentes en carbohidratos, proteínas, grasas y agua. Yendo más lejos, hay diferentes tipos de carbohidratos, especialmente carbohidratos simples y complejos, proteínas y grasas diferentes como las vegetales y las animales, y cuando comemos, el cuerpo necesita llevar a cabo distintos procesos químicos, con diferentes sustancias principalmente enzimas diferentes, para procesar estos alimento. El problema es que algunos de estos productos químicos reaccionan entre sí, a veces intensificar su fuerza, haciéndolos más eficaces, pero en otras ocasiones neutralizando entre sí y por lo tanto, inhibiendo o deteriorando su efecto. El resultado, literalmente, una mezcla no digerida de alimentos y líquidos en nuestro cuerpo. Cosa mala especialmente porque para desechar lo que no necesitamos, el cuerpo realiza un esfuerzo que gasta energía y nutrientes en realizarse y lo que no es posible desechar, permanece dentro convirtiéndose en material tóxico.

Aquí tenemos un gráfico de los alimentos básicos que puedes seguir como guía para la combinación de los alimentos. Es muy básico y, como en todo, hay algunas excepciones, pero al menos te ayudará a empezar a desarrollar mejores hábitos de combinación de alimentos.

Fe Fi Fo Fum, I need Protein and dont want to Nibble on an Animals Bum!

I NEED PROTEIN!
One of the most commonly asked questions of the vegan lifestyle: Where will I get my protein from, part of this question is will it be as good as meat based protein and of course, the pinnacle of human questioning regarding protein… Look at these teeth and look at these claws, I was made to eat meat….. right?
The first lesson for us to learn today is a very simply law of the Universe, by understanding this simple principle, we can lead ourselves, in many aspects of our lives, to a place of personal truth, and, vis-a-vis, positive personal growth and change.  Today we are applying this law simply to our bodies and what we eat or do not eat (which only largely determines what are bodies do, then you have thoughts and other factors we can chat about later).  I will first demonstrate in a quick story about a business person my first tid bit I would like you to consider.
Alejandra started a business, in my world, I do not know an Alejandra who started a business for 2 dollars, so know this is metaphoric, so, she started a business and it cost her a total of two dollars in advertising and marketing, packaging, electricity, employees wages etc. , only to end up making one dollar.  She spent two and only made one.  Most of us, even those amongst us who are deplorable business people will know this is a very bad equation for profitability, or making gains.
Do you see where I am going with this, I told you, very quick story… Before you read on, what could this relate to in the body….  Ok, keep reading.
Our bodies use energy to digest our food in order to get more energy.  We must make saliva, chew (EXTREMELY IMPORTANT – try to chew your age, get your children to start doing this at 12), peristoltic action (muscle movement) to get food through our entire system, further enzymes and acids to be made in the stomach to properly digest, action of all the organs involved, simply raising your hand to your mouth involves complexities too numerous to list, eating takes energy and a lot of it!  Many scientists agree and studies are beginning to show that one of the fundamental reasons for human “aging” is over eating and improper eating.
If we use more energy to process something than we gain, how long can we run the business of our bodies?  Do you see/does that make sense?
If you eat an organic carrot, you will gain energy as it is relatively easy to digest and comes pre-packed with it’s own enzymes which allows your body to use less of its own energy to custom create enzymes, so you end up with a pretty good GAIN.
If this same carrot is cooked, more than likely all of it’s enzymes are now destroyed, your body must make ALL the digestive enzymes, you net gain is now lower, as your body had to create digestive enzymes and you are getting less vitamins as some/many may be destroyed by the heat.
Now, take this same carrot and raise it on a NON ORGANIC farm that uses pesticides, heavy fertilizers, fungicides, weed killers etc., basically what all major commercial farming operations do these days, the reason we get carrots that make guys envious, tomatoes that are so big you could make a jar of pasta sauce with one or two and of course, good luck finding an actual taste.  Lets not falter in our path, we’re going to eat this carrot.
Your body now has to deal with not only making enzymes as many of the plants natural ones are incomplete, your body must begin disposing of waste.
Remember the petroleum based fertilizers, insecticides, etc. They are all in there!  You are eating the very thing a person should have worn a bio-chem suit in order to spray (many times they do!)!  You’re eating that, it sinks into the veggies, just like it would sink into you if you didnt have that suit on.  Not to mention, there are far fewer nutrients to begin with as the soils used in these operations have largely been destroyed and are the equivalent of styrofoam (exageration to make point, well, unfortunately, not a great exaggeration at all).  Basically the soil is now simply a medium to hold fertilizer.
Your body is taxed to the limit simply getting rid of all the dangerous things you are ingesting, let alone worrying about nutrition.  Nutrition with this type of food usually encompasses a very small amount of vitamins and minerals, basically it is good to fill your stomach, after you begin digesting, its a losing business for the body.  LOSS
Now you cook that same carrot, near total loss, you are filling your belly. Having a slightly better view of raw/cooked, organic/non organic, you begin to put food in perspective.
This is one of the many ways you can start to “add truth” to your diet and since you are what you eat, to your life as a whole.  Does this apple give me more or less energy, does this job give me more or less energy, does this relationship, it’s all about your relationship to anything else in the universe, does it give you more energy than it takes from you?
That being said, lets learn about protein, the primary building block of the human machine!
We are going to focus only on simple facts of the “machine”, there is nothing to argue about here, this is simple construction.  You can make up your own minds about the information, We are not here to convince anyone of anything, you want to take a Ferrari 4 wheeling through mud and rocks, be my guest (metaphor).
That humans are so very adaptable allows us to do many things which are not good for our health and still survive for long periods of time (drug/alcohol addictions, dangerous work environments, terrible relationships etc.).  So, first things first, here is a complete breakdown of all things associated with eating food for meat eating animals (carnivores), animals that eat meat and plants (omnivores), plant eaters (herbivores) and humans.  Humans are in a separate category as we are not at a place in our history where we can agree on us.  So, as to not offend anyones sensibilities, we shall remain apart, know and understand one thing very well, we ARE an animal, just as a rat is an animal, a cow is an animal, a chihuahua is an animal, a shark is an animal (fishy one), YOU ARE JUST AN ANIMAL, dont forget this, you fit into the greater scheme, the big picture, you are not the king of the big picture, you are a part…
I am going to put forth a comparison, not done by me, and unfortunately I forgot where I got a lot of the stuff for this article as it was meant to be a simple thing for a cooking class and it has taken on a little life of its own, if you recognize this material as any of your own, by all means, let me know so we may get you credit for your info and taxonomic genius!  Based on the following comparisons, you decide what you are supposed to be eating based solely on the machinery.  Not about whether or not you like meat, this has nothing to do with you liking meat, me being vegan or what kind of car your neighbor drives, or what is on sale at the local supermarket…. let go of the ego for a moment and just look at the machine you were given at birth compared to the other machines currently on the market:
Facial Muscles
CARNIVORE: Reduced to allow wide mouth gape
HERBIVORE: Well-developed
OMNIVORE: Reduced
HUMAN: Well-developed
Jaw Type
CARNIVORE: Angle not expanded
HERBIVORE: Expanded angle
OMNIVORE: Angle not expanded
HUMAN: Expanded angle
Jaw Joint Location
CARNIVORE: On same plane as molar teeth
HERBIVORE: Above the plane of the molars
OMNIVORE: On same plane as molar teeth
HUMAN: Above the plane of the molars
Remember-the herbivore is the plant eater!
Jaw Motion
CARNIVORE: Shearing; minimal side-to-side motion
HERBIVORE: No shear; good side-to-side, front-to-back
OMNIVORE: Shearing; minimal side-to-side
HUMAN: No shear; good side-to-side, front-to-back
Major Jaw Muscles
CARNIVORE: Temporalis
HERBIVORE: Masseter and pterygoids
OMNIVORE: Temporalis
HUMAN: Masseter and pterygoids
Mouth Opening vs. Head Size
CARNIVORE: Large
HERBIVORE: Small
OMNIVORE: Large
HUMAN: Small
Teeth: Incisors
CARNIVORE: Short and pointed
HERBIVORE: Broad, flattened and spade shaped
OMNIVORE: Short and pointed
HUMAN: Broad, flattened and spade shaped
Teeth: Canines
CARNIVORE: Long, sharp and curved
HERBIVORE: Dull and short or long (for defense), or none
OMNIVORE: Long, sharp and curved
HUMAN: Short and blunted
Teeth: Molars
CARNIVORE: Sharp, jagged and blade shaped
HERBIVORE: Flattened with cusps
OMNIVORE: Sharp blades and/or flattened
HUMAN: Flattened with nodular cusps
Chewing
CARNIVORE: None; swallows food whole
HERBIVORE: Extensive chewing necessary
OMNIVORE: Swallows food whole and/or simple crushing
HUMAN: Extensive chewing necessary
Saliva
CARNIVORE: No digestive enzymes
HERBIVORE: Carbohydrate digesting enzymes
OMNIVORE: No digestive enzymes
HUMAN: Carbohydrate digesting enzymes
Stomach Type
CARNIVORE: Simple
HERBIVORE: Simple or multiple chambers
OMNIVORE: Simple
HUMAN: Simple
Stomach Acidity
CARNIVORE: Less than or equal to pH 1 with food in stomach
HERBIVORE: pH 4 to 5 with food in stomach
OMNIVORE: Less than or equal to pH 1 with food in stomach
HUMAN: pH 4 to 5 with food in stomach
Stomach Capacity
CARNIVORE: 60% to 70% of total volume of digestive tract
HERBIVORE: Less than 30% of total volume of digestive tract
OMNIVORE: 60% to 70% of total volume of digestive tract
HUMAN: 21% to 27% of total volume of digestive tract
Length of Small Intestine
CARNIVORE: 3 to 6 times body length
HERBIVORE: 10 to more than 12 times body length
OMNIVORE: 4 to 6 times body length
HUMAN: 10 to 11 times body length
Colon
CARNIVORE: Simple, short and smooth
HERBIVORE: Long, complex; may be sacculated
OMNIVORE: Simple, short and smooth
HUMAN: Long, sacculated
Liver
CARNIVORE: Can detoxify vitamin A
HERBIVORE: Cannot detoxify vitamin A
OMNIVORE: Can detoxify vitamin A
HUMAN: Cannot detoxify vitamin A
Kidney
CARNIVORE: Extremely concentrated urine
HERBIVORE: Moderately concentrated urine
OMNIVORE: Extremely concentrated urine
HUMAN: Moderately concentrated urine
Nails
CARNIVORE: Sharp claws
HERBIVORE: Flattened nails or blunt hooves
OMNIVORE: Sharp claws
HUMAN: Flattened nails
What do you think?
Why do we need proteins, they are what the body uses by breaking them down into amino acids which are then used to make specific proteins for itself so it can heal.  The body is in constant repair, 24 hours a day from birth to death, whenever this repair system breaks down, you know it.
We are able, as humans, to make a lot of the amino acids needed, HOWEVER, there are currently 9 out of 20 that we cannot make.  These are called “essential”, we get them through our food intake.  If we do not get them for a long enough period of time, all sorts of trouble will ensue.  Starting with general weakness leading gradually to serious illness of all kinds.
For the plant world, Complete Proteins (meaning all amino acids are present) are very easy to find:
Algae such as chlorella and spirulina
Amaranth
Buckwheat
Hemp
Soya beans and products such as tofu and tempeh
Quinoa
there are more, but that is up to you, do some research, learn about your body…
Incomplete Proteins:
Legumes, Nuts and Seeds, Whole Grains
Bean sprouts, Almonds, Barley
Black eyed peas Cashew nuts, Brown rice
Kidney beans, Nut butters, Corn
Lentils, Seed Sprouts, Oats
Peas, Sunflower/sesame/hemp/pumpkin seeds, Wholegrain pasta and breads…
Once we have our list of incomplete proteins, it is then a simple matter of combining to make complete proteins and keep us healthy, many of you do it without even realizing!  Here are some examples:
Hummus and pitta bread
Beans on toast (whole wheat)
Peanut butter on wholegrain bread
Muesli and soya milk
Rice with peas or beans
Corn and beans (the way the corn is processed with Lime in traditional tortillas and then combined with beans makes a complete protein, our oldest ancestors knew this and modern science has only shown us in the last 30 years!  Modern science is not the key to health, wisdom is.)
How much do you truly need?
After all, it is almost as bad to overfill an auto engine with oil as to have it under-filled…
We need 0.8 grams of protein for every kilogram of body weight. Based on this, an average male who weighs 154 pounds should eat around 56 grams of protein per day. Females who weigh 110 pounds should eat on average around 40 grams of protein per day.   At a given time, your body can digest around 25 grams of protein, try to break it up through out your day…
Some examples of vegan protein amounts would be: 
3/4 cup of lentils = 13 grams
150 grams of firm tofu = 21 grams
1 slice wholemeal bread = 3 grams
1/4 cup of almonds = 8 grams
1/2 a cup of hummus = 8 grams
2 tablespoons of peanut butter = 7 grams
1 cup of brown rice = 5 grams
1 cup cooked spaghetti = 8 grams
1 cup of soya milk = 7 grams
1 cup of baked beans = 12 grams
1 cup tempeh = 41 grams
You can see from the above listed food items that it is fairly easy to get enough vegan protein. Most nuts, grains, beans and seeds contain a high amount of protein – and nearly all vegetables contain good amounts of protein too.
Interesting note – Kale is one of the highest concentration of not only protein but of EVERYTHING!  SUPERFOOD
A vegan diet will easily meet or exceed the RDA (Recommended Daily Allowance) of protein but will typically be lower than that of someone who eats a meat and dairy diet (the average American consumes around double the RDA of protein – America also leads the world in dietary linked death!). But the good news is that this lower intake will also benefit you as a high protein diet has been linked to osteoporosis and aggravating poor kidney functioning, blocked vessels/arteries, heart disease etc..  Further, the protein from vegetables is easier for the body to digest and use.  Of course, it is also karma free, and for a growing number of people who are slowly ‘switching on”, this is of very high importance.
That concludes our brief lesson on the animal kingdom, proteins and what it is to be a human with a fork in one hand and a knife in the other.  Enjoy your life and always do your best to tell yourself the truth!
As Mark Twain said, if all slaughterhouses had glass walls, the world would be vegetarian.
Aloha!

 NECESITO PROTEINA! Unas de las preguntas más comunes sobre el estilo de vida vegano: “De dónde obtendré proteína? Será tan buena como la proteína animal?”… y claro, la duda: “No se supone que como humano está en mi naturaleza comer carne? es decir, mira estos colmillos, mira mis garras…  es natural… no?” La primera lección a aprender el día de hoy es una simple y básica ley universal; comprendiendo este simple principio podremos acercanos en todos los aspectos de nuestra vida, a nuestra verdad personal y encarar un crecimiento y cambio postivo. Hoy aplicaremos esta simple ley a nuestro cuerpo considerando lo que comemos y lo que no. Antes que nada déjenme compartirles la rápida y corta historia de Alejandra… Alejandra comenzó su negocio y le costó un total de dos pesos en publicidad, mercadotecnia, electricidad, salarios, etc… y su ganancia fue de solamente un peso. Comprenden a donde voy con esto?… les dije, una historia rapida y corta… Nuestros cuerpos usan energía para digerir los alimentos y de esta manera obtener mas energía. Necesitamos producir saliva, masticar, transportar este alimento por el tracto digestivo a través de movimientos musculares de nuestros órganos, generar enzimas y ácidos en el estómago para digerir, vaya, que la sola accion de llevar un bocado a la boca implica numerosos procesos en el cuerpo como para mencionarlos ahora. Comer requiere energía, mucha energía!  muchos científicos estan de acuerdo y ya se van realizando estudios para demostrar que una de las razones fundamentales por las que el ser humano envejece es el hecho de que comemos demasiado, y mal. Si la energía que utilizamos para procesar algo es mayor a la energía que este algo nos brinda, cuanto tiempo podremos mantener el ‘negocio’ de nuestro cuerpo a flote? Comprenden? Si comemos una zanahora orgánica, obtenemos energía ya que es un alimento fácil de digerir y que viene pre-empaquetado en sus propias enzimas, lo que hace que nuestro cuerpo no necesite producir tantas enzimas y por lo tanto utlizamos menos energía. Si esta misma zanahoria es cocinada, lo mas seguro es que todas sus enzimas se destruyan, ahora el cuerpo tendra que producir TODAS las enzimas digestivas, ahora nuestra ganancia neta es menor. Si comemos una zanahoria cocinada no orgánica, de una granja comercial masiva…  ahora vamos comprendiendo!! nuestro cuerpo ahora tendrá que lidiar no solamente con producir las enzimas, pero con deshacerse de todos los desechos tóxicos como petróleo, fertilizantes, insecticidas, Y esta zanahora porta muchos menos nutrientes ya que la tierra en la que crece ha sido destruida y ahora es tan nutritiva como el unicel (ok, exagero pero para remarcar en el punto). Ahora, comemos una hamburguesa de un restaurante de comida rápida que se reconoce por dos arcos dorados y tiene como mascota a un terrorífico payaso… Wow! no puedo ni comenzar a explicarles lo que el cuerpo necesita hacer para digerir esto, definitivamente terminamos con un déficit bastante serio. Esta es una de muchas maneras en las que podemos ir “agregando veracidad” a nuestra dieta, y ya que somos lo que comemos, a nuestra vida entera. Esta manzana me dará más o menos energía? Este trabajo me da más o menos energía? Esta relación (y hablo de cualquier relación con cualquier cosa en el universo) me dará o me quitará energía? Habiendo dicho eso, aprendamos ahora sobre proteína, el bloque de construcción principal para la máquina humana! Nos enfocaremos únicamente en los aspectos más simples de nuestra ‘máquina’, no hay mucho que argumentar aquí, esto es simple construcción. Pueden ustedes seguir su criterio con respecto a la información, no nos interesa convencer a nadie de nada, si quieren conducir un Ferrari por rocas y lodo, adelante! La realidad de que el ser humano es una criatura altamente adaptable nos da la libertad de hacer muchas cosas que no son buenas para nuestra salud y aún así sobrevivir por periodos largos de tiempo (drogas, alcohol, ambientes de trabajo peligrosos, etc).  Así que comencemos con lo principal, aquí estan algunos datos simples relacionados con el consumo de carne y animales carnívoros, animales omnívoros, herbívoros y humanos. Ustedes decidan para que estamos hechos de acuerdo a las características de nuestra máquina. Esto no tiene nada que ver con el hecho de si les gusta la carne o no, con que yo sea vegana o no, o con el tipo de auto del vecino, las ofertas de Calimax…  dejen ir su ego por un momento y simplemente observen la máquina que se les proporcionó al nacer comparando con otras máquinas en el mercado: Músculos Faciales: CARNIVORO: reducidos – pocos para facilitar una apertura de mandíbula enorme HERBIVORO: bien desarrollados OMNIVORO: reducidos HUMANO: bien desarrollados Tipo de Mandíbula: CARNIVORO: ángulo no expandido HERBIVORO: ángulo expandido OMNIVORO: ángulo no expandido HUMANO: ángulo expandido Ubicación de la Articulación de la Mandíbula CARNIVORO: en el mismo plano que los molares HERBIVORO: por derriba del plano de los molares OMNIVORO: en el mismo plano que los molares HUMANO: por derriba del plano de los molares Rango de movimiento de la Mandíbula CARNIVORO: unidimensional, mínimo movimiento lateral HERBIVORO: amplio, buen movimiento lateral y frontal OMNIVORO: unidimensional, mínimo movimiento lateral HUMANO: amplio, buen movimiento lateral y frontal Musculatura Principal de la Mandíbula CARNIVORO: temporales HERBIVORO: masetero y pterygoideo OMNIVORO: temporales HUMANO:  masetero y pterigoideo Apertura de boca en relación al tamaño de cabeza CARNIVORO: grande HERBIVORO: chica OMNIVORO: grande HUMANO: chica Dientes incisivos CARNIVORO: cortos y puntiagudos HERBIVORO: gruesos, planos y con forma de espada OMNIVORO: cortos y puntiagudos HUMANO: gruesos, planos y con forma de espada Dientes colmillos CARNIVORO: largos, filosos y cúrveos HERBIVORO: sin filo y cortos o largos (para defenderse) o ninguno OMNIVORO: largos, filosos y cúrveos HUMANO: cortos y sin filo Dientes molares CARNIVORO: filoso, con forma de navaja HERBIVORO: planos con superficies complejas e irregulares OMNIVORO: con forma de navaja o planos pero filosos HUMANO: planos con cúspides irregulares Masticación CARNIVORO: ninguna, tragan el bocado entero HERBIVORO: necesita de masticación extensiva OMNIVORO: traga el bocado entero o con simplemente quebrado HUMANO: necesita de masticación extensiva Salivación CARNIVORO: sin enzimas digestivas HERBIVORO: con enzimas digestivas para carbohidratos OMNIVORO: sin enzimas digestivas HUMANO: con enzimas digestivas para carbohidratos Tipo de estómago: CARNIVORO: simple HERBIVORO: simple o con cámaras múltiples OMNIVORO: simple HUMANO: simple Acidez estomacal CARNIVORO: menor o igual a pH 1 con comida en el estómago HERBIVORO“ pH de 4 o 5 con comida en el estómago OMNIVORO: menor o igual a pH 1 con comida en el estómago HUMANO: pH de 4 o 5 con comida en el estómago Capacidad estomacal CARNIVORO: 60% a 70% del volumen total del tracto digestivo HERBIVORO: menos del 30% del volumen total del tracto digestivo OMNIVORO: 60% a 70% del volumen total del tracto digestivo HUMANO: 21% a 27% del volumen total del tracto digestivo Longitud del intestino delgado CARNIVORO: de 3 a 6 veces la longitud del cuerpo HERBIVORO: de 10 a 12 o mas veces la longitud del cuerpo OMNIVORO: de 4 a 6 veces la longitud del cuerpo HUMANO: entre 10 a 11 veces la longitud del cuerpo Colon CARNIVORO: simple, corto y suave HERBIVORO: largo, complejo, puede tener forma de pequeños sacos OMNIVORO: simple, corto y suave HUMANO: largo, con pequeños sacos Hígado CARNIVORO: puede desintoxicar la vitamina A HERBIVORO: no puede desintoxicar la vitamina A OMNIVORO: puede desintoxicar la vitamina A HUMANO: no puede desintoxicar la vitamina A Riñones CARNIVORO: orina extremadamente concentrada HERBIVORO: orina moderadamente concentrada OMNIVORO: orina extremadamente concentrada HUMANO: orina moderadamente concentrada Uñas CARNIVORO: garras filosas HERBIVORO: uñas planas o pezuñas OMNIVORO: garras filosas HUMANO: uñas planas Que piensan? Por qué necesitamos proteinas? porque el cuerpo las utiliza una vez metabolizadas y descompuestas en aminoácidos para sanarse. El cuerpo está en constante reparacion, 24 horas, todos los dias desde que nacemos hasta que morimos, si en cualquier momento este sistema de reparación falla, lo notamos. Como humanos somos capaces de fabricar muchos de los aminoácidos necesarios, SIN EMBARGO, actualmente son 9, de 20, que no podemos fabricar. Estos son los llamados aminoácidos ‘esenciales’, los obtenemos por medio de nuestra alimentación. Si no los obtenemos durante un periodo de tiempo suficientemente largo, surgen todo tipo de problemas. Comenzando con debilidad general hasta enfermedades graves de todo tipo. En el mundo de las plantas, proteínas completas (eso es, que poseen todos los tipos de aminoácidos) son muy fáciles de encontrar: algas como clorela y espirulina amaranto trigo sarraceno cáñamo frijoles de soya y productos como el tofu y tempeh quinoa Proteinas incompletas: leguminosas, nueces, semillas y granos enteros germinados, frijoles, almendras, cebada nueces de la India, arroz integral chícharos, pasta integral y pan Una vez que tenemos nuestra lista de proteinas incompletas, es solo cuestion de combinarlas para crear la proteína completa y mantenernos sanos, muchos de ustedes ya lo hacen sin saber!! He aqui unos ejemplos: hummus y pan pita frijoles con pan integral crema de mani con pan integral muesli y leche de soya arroz con chicharos o frijoles maíz y frijoles (la manera en la que el maíz se nixtamaliza y se combina con los frijoles hace una proteína completa, nuestros ancestros lo sabían y la ciencia moderna nos lo ha demostrado a penas en los últimos 30 años! La ciencia moderna no es la llave para la salud, la sabiduría si). Cuanta proteina necesitamos en realidad? Despues de todo, rellenar en exceso de aceite nuestro automóvil es igual de malo que tenerlo bajo de aceite… Nosotros necesitamos 0.8 gramos de proteinas por cada kilogramo de peso corporal. Basándonos en esto, un hombre promedio que pese más o menos 75 kilos necesitaría consumir aproximadamente 60 gramos de proteina al dia. Mujeres de 60 kilos, 48 gramos… en un momento dado, nuestro cuerpo puede digerir aproximadamente 25 gramos de proteina, asi que procura consumir la proteina en pequeñas dosis a lo largo del día. Algunos ejemplos de proteinas veganas podrían ser: 3/4 taza de lentejas = 13 gramos 150 gramos de tofu firme = 21 gramos 1 rebanada de pan integral = 3 gramos 1/4 taza de almendras = 8 gramos 1/2 taza de hummus = 8 gramos 2 cucharadas de crema de maní = 7 gramos 1 taza de arroz integral = 5 gramos 1 taza de espageti cocinado = 8 gramos 1 taza de leche de soya = 7 gramos 1 taza de frijoles cocinados = 12 gramos 1 taza de tempeh = 41 gramos Pueden ver en esta lista que es bastante fácil obtener suficiente proteina vegetal. La mayoria de nueces, granos, frijoles y semillas contienen cantidades altas de proteinas – y casi todos los vegetales contienen buenas dosis tambien. Nota interesante: la col verde (kale) es el alimento con la mayor concentracion no solo de proteina, pero de TODO! Una dieta vegana fácilmente cumple y hasta excede la recomendación diaria de proteina, pero en general será menor que la de una dieta que incluya carne o lácteos (los americanos por ejemplo, consumen en promedio el doble de la recomendación diaria de proteinas – y tienen el índice de muerte relacionada a la dieta mas alta del mundo!). La buena noticia es que este consumo más bajo nos beneficia ya que las dietas altas en proteinas estan ligadas al padecimiento de enfermedades como osteoporosis, problemas en los riñones, arterias y venas bloqueadas, enfermedades cardiacas, etc. Ademas, la proteina vegetal es mas fácil de digerir y utilizar para el cuerpo. Esto concluye nuestra breve lección sobre el mundo animal, proteinas y lo que es ser un ser humano con un tenedor en una mano y un cuchillo en la otra. Disfruta tu vida y siempre haz tu mejor esfuerzo por decirte la verdad a ti mismo! Aloha!