There are plenty of plants that can be eaten to ensure you get ample amounts of protein each day. Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another. Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:

• NUTS: Eating a 3.5-oz. serving of raw Spanish peanuts will give you 26 grams of protein. Other high protein nuts include walnuts, almonds, pistachios, hazelnuts and Brazil nuts.



• SEEDS A wide variety of seeds also pack a protein punch. Try sunflower, pumpkin, flax, sesame and lotus seeds for anywhere between 15 and 24 grams of protein per 3.5-oz. serving.



• SOY FOODS, such as tofu, tempeh, miso, soy milk, soy protein powders and bars, and TVP. Soybeans are one of the richest sources of protein, even compared to animal protein. A serving of 3.5 oz. is approximately 36 grams of protein,



• SPROUTED SEEDS -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them.



• GRAINS, especially amaranth and quinoa, are highest in protein and are high-quality proteins. Quinoa is a grain that is easy to grow and regarded for its nutritional qualities. Its protein content is 13 grams per 3.5-oz. serving.



• BEANS AND LEGUMES, especially when eaten raw. Many types of beans contain high amounts of protein. Varieties include kidney, mungo, yardlong, white, navy, lima, great northern, black and yellow for anywhere between 20 and 26 grams of protein per serving.



• LENTILS, which are part of the legume family and include many different varieties, also contain high amounts of plant-based protein. A serving of 3.5 oz. contains 28 grams of protein.



• SPIRULINA and CHORELLA (blue-green algae), which are over 60 percent protein. Spirulina, an edible algae, has been dubbed the world's healthiest food. This superfood is made of a whopping 60 to 70 percent protein and contains all the 8 essential amino acids, making it a complete protein.

A vegan diet can provide all the necessary nutrients; however, it is especially important to ensure adequate intake of calcium, vitamin B12, iron and protein. Vitamin B12 deficiency may not become apparent for three to six years because of the body’s ability to store this nutrient. People seeking to optimize their intake of iron should be aware that calcium, phytic acids, oxalic acids and tannins – which are found in several foods – may interfere with iron absorption.

The following list show foods that are concentrated sources of calcium, vitamin B12, iron (check my sharing page or recipes page for protein requirements list)

• CALCIUM: Kale, Okra, Bok Choy, Mustard Greens, Broccoli, Calcium fortified Orange Juice, Soy or Rice Milk, Soy Yogurt, Tofu, Sesame seeds, Seaweed.



• VITAMIN B 12: Nutritional yeast*, Fortified Soy Margarine, Fortified Soy Milk, Fortified Cereals, Fortified TVP......and/or a vegan B12 supplement.



• IRON: Soybeans, Molasses, Lentils, Kidney Beans, Chickpeas, Pinto Beans, Swiss Chard, Turnip Greens, Spinach, Tempeh, Cashews, Quinoa, Tofu.



• ZINC: Legumes, Whole-Grain Products, Wheat Germ, Nuts, and Tofu, Seaweed.

The Centers for Disease Control and Prevention and the 5-A-Day-Partnership encourages you to eat specturm of colorful vegetables and fruit every day.

• RED VEGETABLES/FRUITS: When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called "lycopene" and "anthocyanins". "Lycopene" and "Anthocyanin" are "Phytochemicals", substances found only in plants, that help your body fight disease (espcially prostate cancer) and protmote good health. Lycopene is found in tomatoes, watermelon, guava, papaya, grapefruit, pomegranate, tomato-based products such as spaghetti sauce, tomato soup, tomato paste, and tomato juice. Strawberries, red cherries, raspberries, red beans, cranberries, red onion, red cabbage, and beets contain "anthocyanins", which helps control high blood pressure and protect against diabetes-related circulatory problems.



• GREEN VEGETABLES/FRUITS: Contain the carotenoids "lutein", "indoles" and "zeaxanthin". These phytochemicals have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong, reduce the risk of cancerous tumors, protect against breast and prostate cancer. "Lutein" and "Zeaxanthin" are found in kale, spinach, romaine, peas, honeydew melon, kiwi, kale, turnip and mustard greens. "Indoles" is found in broccoli, cauliflower, brussell sprouts, kale, bok choy, arugala, rutabaga, and swiss chard.



• YELLOW/ORANGE VEGETABLES/FRUITS: They contain the phytochemical "beta carotene". "Beta Carotene" is a powerful antioxidant that reduces the risk of cancer and heart disease. It also helps maintain good eyesight and helps your body fight colds and flu by boosting your immune system. The orange group is also rich in "Vitamin C" and "Folate" is a B vitamin found in both the yellow and orange group. It helps prevent some birth defects and reduce your risk of heart disease. Another "phytochemical found in this group is "bioflavonoids" which work with Vitamin C to prevent cancer, strengthen bones and teeth, help heal wounds, and lower the risk of heart attack. "Beta-Carotene" is found in sweet potatoes, pumpkin, carrots, apricots, peaches, squash, mangos and cantelope. "Bio-Flavonoids" are found in citrus fruits, nectarines, yellow peppers, yellow raisins, pineapply, and papaya.



• BLUE/PURPLE VEGETABLES/FRUITS: They contain flavonoids, phytochemicals, and antioxidants. "Anthocyanins" and "Phenolics" are powerful antioxidants help reduce the risk of diseases including cancer, heart disease, and Alzheimer’s, and may even slow down the aging process. "Anthocyanins" is found in blueberries , purple grapes, blackberries, black currants and elderberries. "Phenolics" is found in prunes, eggplants, raisins and plums.



• WHITE VEGETABLES/FRUITS: This group includes vegetables from the onion family, whick includes leeks, onions, garlic, chives, scallions....and they all contain a "phytochemical" called "allicin". Research shows that eating from this group may speed recovery from colds, reduce the risk of heart attacks, and may even help stop the spread of stomach and colon cancer. Phytochemicals "Indoles" and "Sulfaforaphanes" are found in califlower and they may inhibit cancer growth. "Polyphenols", another phytochemical is found in pears and green grapes and also helps reduse the risk for cancer.



• Apple skin and onions are the two major food sources of a potent flavonoid called "quercitin". "Quercitin's" is a powerful antioxidant, especially when it teams up with another antioxidant, vitamin C, to bolster the body's immune defenses. This dynamic antioxidant duo provides protectection against cancer and also helps prevent the free radical damage to LDL cholesterol that promotes heart disease.

Thinking is a biochemical process. For brain cells to communicate effectively with each other to create neural pathways, they require chemicals called neurotransmitters. Neurotransmitters are the 'messengers' carrying messages from neuron to neuron.

Neurotransmitters are made from amino acids found in protein foods. Vitamins and minerals are needed to convert ordinary amino acids into these powerful neurotransmitters. It has been discovered that some foods influence the brain's behavior, and the brain's neurotransmitters, which regulate our behavior, can be affected by what we eat.

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition" Thomas Edison

NUTRITION THERAPY is a system of healing based on the belief that food, as nature intended, provides the medicine we need to obtain and maintain a state of health: Our food is our medicine and our medicine is our food. 90% of our body renews itself every three months and the building materials come from the food we eat. This is why good nutrition is paramount to good health.

This holistic modality combines science (biochemistry and nutrition) with naturopathy (natural, drug-free medicine) in order to return patients to good health. Many conditions can be relieved effectively with nutrition therapy, including chronic fatigue, energy loss, insomnia, depression, backache, acid reflux, hormone imbalances, blood sugar regulation, under/overactive thyroidism, skin complaints, asthma, arthritis or joint pain, food intolerance, IBS or digestive disorders, male and female infertility, menopause, frequent colds and infection, mood swings, sinus problems and headaches, etc. Nutritional therapists aim to improve your body's efficiency by identifying and then dealing with these problems using a number of different types of diets (including vegan and raw foods diets) herbs, antioxidants and dietary supplements, according to individual need.

Nutrition therapy also is beneficial for those with no specific illness, but who want to maintain a state of optimum health. It is safe for babies and children as well as adults, and the change of eating patterns that is typically prescribed usually has far fewer side effects than synthetic medicines.

Interestingly, studies show that people who live in less-affluent countries where the diet is rich in fruits, vegetables, and grains appeared to have more protection against cancer and heart disease. Those who live in wealthy countries where "meat and potatoes" and refined, processed foods were standard fare and these other foods are eaten less, are less vulnerable to disease.

Optimal health is built on certain biochemical foundations:

Weaknesses in these foundations lead to the degenerative health problems that plague the modern world. A properly prepared, nutrient-dense diet of whole foods provide the ultimate foundation leading to optimal health. Our bodies have an incredible ability to heal when supported and maintained properly. Diet and/or Dietary Supplementation can aid in bringing the body systems back into balance and continue to support areas that may be nutritionally challenged.

It is important to identify imbalances before they become diseases. There are some 50 different tests to determine nutritional deficiencies and chemical imbalances in the body. Several of them are:

Check out just a few examples of how food can heal or prevent simple ailments to disease:

Nutrition Therapy is also appropriate for controlling and to some extent, preventing more serious disorders such as depression, bipolar disorder, schizophrenia, eating disorders and anxiety disorders, attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD), autism, and addiction. When doctors take a close look at the diet of depressed people, an interesting observation is that their nutrition is far from adequate. They make poor food choices and selecting foods that might actually contribute to depression. In depressed patients, daily consumption of dietary supplements of omega–3 fatty acids have been shown to stimulate mood elevation. In addition to Omega–3 Fatty Acids, Vitamin B ( Folate and B12), Magnesium and Vitamin D deficiencies have also been linked to depression. Deficienceis in the amino acids that are precursers to neurotransmitters (as I discussed in BRAIN FOOD) are also seen in people with mental disorders. Once we realize that most of the neurotransmitters and enzymes are synthesized from the food we eat, it is just a small step to come to understand that treatment of mental illness must be by means of nutritional therapy.

The World Health Organisation has stated that of the 6 million worldwide cancer cases each year, roughly 3 million are caused by poor diet, 1. 5 million by infection and 1. 5 million by toxins. The truth is that almost everyone who succumbs to cancer is both nutritionally deficient and nutritionally toxic. Nutritional deficiency is increasingly evident and largely due to poor eating habits coupled with a decline in the nutritional values of our foods; whether it be our tendency to fast foods or the decline in mineral content of our vegetables and fruits.

Many naturopathic doctors, however, say that cancer prevention is possible when you adopt a detox diet. A detox diet can help you to cleanse and remove toxins from your body. Naturopathic doctors suggests that cancer is likely to result when you have too much toxins in your body. A detox diet is primarily vegetarian.....,some recommend a vegan or raw vegan diet.

Dr. Jerry Lee Hoover N.D is the founder and director of The Health Lifestyle Center......he is a Naturopathic Doctor who advises a totally raw diet for anyone fighting cancer. Only raw fruits, vegetables, nuts and sprouted grains. Raw food is live food and possesses the highest nutritive value. It is full of vitamins, mineral, enzymes, phytochemicals, etc He is the author of the book NATURAL MEDICINE.

To find a Holistic or Naturopathic Doctor, or a Nutritional Therapist, check out these websites where you can search by state:

Most people have never heard of an alkaline/acid balance in the body, but many holistic doctors and nutritionists consider a proper alkaline/acid balance important to optimal health, and preventing diseases such as cancer.

An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes.

Almost all foods that we eat, after being digested, absorbed, and metabolized, release either an acid or an alkaline base (bicarbonate) into blood. Some grains (white rice), fish, meat, poultry, shellfish, dairy products, processed foods, sugar and salt all produce acid...............whereas most whole, raw (unprocessed) organic plant foods contribute to an alkaline state. Although some raw foods are more acid forming than others, the goal is to create about a 80/20 balance.

Our blood is slightly alkaline, with a normal pH. level of between 7.35 and 7.45. Our immunologic, enzymatic and repair mechanisms all function at their best in this alkaline range. The theory behind the alkaline diet is that our diet should reflect this pH level (as it did in the past) and be slightly alkaline. Proponents of alkaline diets believe that a diet high in acid-producing foods is disrupts this balance and promotes the loss of essential minerals such as potassium, magnesium, calcium, and sodium, as the body tries to restore equilibrium.

This imbalance is thought to make people prone to illness. There is evidence that alkaline diets may help prevent the formation of calcium kidney stones, osteoporosis, and age-related muscle wasting.

If our body becomes over acidic, under a PH of 7, you may start to experience a combination of these symptoms:

• Low energy, fatigue
• Nasal congestion
• Excess mucous production
• Hives
• Muscle and joint pain
• Weak nails, dry skin, dry hair
• Frequent colds, flu and infection
• Headaches
• Formation of cysts (ovarian, benign breast)
• Gastritis and acid indigestion
• Nervous, stressed, irritable, anxious

An chronic excess of acid in the system is the primay cause of degenerative disease, because an acidic state allows pathogens to thrive, whereas an alkaline state does not. An acidic condition can cause severe damage to the body, which may go undetected for years. The kidneys are particularly susceptible because they flush out excess acid and must work much harder when such an “environment” is sustained.

• The best way to have high alkaline in your body and reduce your risk of disease is to eat a whole, natural, vegan, plant-based diet, consisting mainly of raw fresh fruits and vegetables. Eating alkaline foods in their raw form is best for rejuvenating your body. Live enzymes are found in raw plant food. Enzymes are essential in building and maintaining health. These living microscopic structures are in all fresh, raw fruits, nuts, seeds and vegetables and are necessary to help digest food when we eat it.



• "Acidic" isn't how "acid" something may taste when you eat or drink it. It has to do with what is left over after you digest it. Citris fruits are not acid forming.



• The main foods which are alkaline forming are fresh fruits, vegetables, plant based foods, and fresh clean water. Whole food supplements such as JuicePlus+, and/or super foods spirulina, barley grass and kelp can assist a diet high in fresh plant based foods, nutritionally and in keeping acidic/alkaline cell balance.



• Alkaline-ash foods are those in which the elements potassium, sodium, calcium and magnesium predominate, including most vegetables and fruitseven fruits with a high acid component like citrus and tomatoes, because these acids can be completely metabolized in the body into carbon dioxide, water and energy.



• As for nuts: almonds, chestnuts and coconuts are alkaline-ash foods, while Brazil nuts, peanuts and walnuts yield an acid ash.



• Most legumes are alkaline-ash foods except for lentils, which yield an acid ash.



• The easiest thing to remember is to think green. Green vegetables are some of the best alkaline based foods to choose from. In particular, sprouts and wheat grass are incredibly alkaline. These living foods have all the live enzymes, amino acids and vitamins that your bodies need, and in a format that is easy to digest. For wheat grass, you first need to juice the plant in order to be able to digest the nutrition.

Check out: http://www.youtube.com/watch?v=9mqtc8MBwSU for some great videos on the alkaline diet.

A great book to read is CONSCIOUS EATING by GABRIEL COUSENS

A good phylosophy to have when it comes to eating and food in general, whether you are a vegan or not.... the more natural it is the better! If you can't recognize an ingredient on the label.... perhaps you shouldn't be eating it. It is best to get nutrients, vitamins, minerals, etc. from the food we eat. They are better absorbed by the body.

There is a list of hidden animal ingredients on my website but I'd like to focus on vitamins and supplements and the animal ingredients in them. When purchasing nutritional supplements, it is best to make sure they state they are "suitable/safe for vegans or vegetarians" or that they are a vegan or vegetarian formula. (Note that "vegetarian vitamins are not safe for vegnas.) I provided a list of the supplements that I had run into that could possible be derived from animal sources and do realize that companies do not have to state the source of the nutrients, just their chemical form.

Fortunately there are Vegan Vitamins available (check out my products page......www.evitamins.com or www.veganessentials.com). Veg-Life is a good one and also, many of the products from NOW Foods are vegetarian/vegan. I also use Deva. If anyone can recommend other, please let me know and I will mention them here.

If you have questions about a supplement, email or write the manufacturer and ask them to detail the ingredients in their products. I do it all the time and most companies are very helpful and willing to provide the sources of their products.

Here are some of the vitamins you need to look out for and their sources:

• Vitamin A: Also listed as retinol, can be derived from plant sources or from cod liver oil or egg yolks.



• Biotin: can be derived from milk.



• Carotene: Pro-Vitamin A - Can be derived from either plant or animal sources. Used in the manufacture of Vitamin A.



• Calcium: There are quite a few forms of calcium. Some can be derived from oyster shells or other shellfish or bonemeal. Look for Citrate or Carbonate that are safe for vegans.
• Vitamin B12: Can be made from animal sources or synthesized. The synthetic version is vegan – look for “cobalymin” on the label.



• Vitamin D: Comes in several forms; Vitamin D2, also listed as ergocalciferol, is derived from plant sources or yeast; Vitamin D3, also identified as cholecalciferol, is made from cod liver oil or lanolin.



• Pathenol:Pro-Vitamin B5, can come from either plant of animal sources.



• Amino Acid Supplements: Vegans must be aware that most of the amino acid supplements available have an animal-base. There are supplements -- derived from vegetable sources -- in a crystalline free form that are more stable and preferable because of their rapid absorption. However, labels must be read carefully.



• Chondroitin: There are two major sources of chondroitin used in products designed to help alleviate the effects of osteoarthritis. Those sources are - shark cartilage and cow trachea. (I have yet to find a vegan form of chondroitin, so if anyone knows of one, let me know)



• Glucosomine: It used to come from chemically treated shellfish, but the newly patented technology uses glucose from widely available sources such as corn.



• Hyaluronic Acid: usually derived from chicken cartilage, but you can find veg formulas.



• Lecithin: Can come from egg yolks or soybeans.



• Strearic Acid: (sometimes found in supplements) Can be of animal source (fat from cows and pigs) or plant source.



• Gelatin: (found in some supplements) Protein obtained by boiling skin, tendons, ligaments, and/or bones with water. From cows and pigs. Used in a lot of supplements. Alternatives are: carrageen, seaweeds (algin, agar-agar, kelp), pectin from fruits, dextrins, locust bean gum, cotton gum, silica gel.

In fact you can also make almond milk and oat milk! The first time I ever had soymilk it amazed me how they could make milk from soybeans........or rice, almonds, oats, hemp, etc. You can choose to make soy milk at home the very labor-intensive method, which requires beans to be soaked, ground in a blender, strained, and then cooked.........OR, you can purchase a Soy Milk Maker and do it the easy way!

Ingredients:
• 1 lb or ~ 2.5 c dried soy beans
• Water

What You'll Need:
• 2.5 gallon soup pot
• colander
• cheesecloth or a muslin bag (1.5 ft X 1.5 ft)
• blender (or food processor)

1. Soak the beans overnight in plenty of water. Drain the soy beans and cover with boiling water.
2. Place 1.5 c soy beans (use a slotted spoon) in the blender and start processing.
3. Add 1 c boiling water to the mixture of soy beans through the top of the blender and puree.
4. Pour into your soup pot to which you’ve added 2 cups of water which has already been brought to a boil. Repeat the process until the remaining beans in a similar manner till all the puree is added to the pot.
5. Bring the soya and water puree to a boil be careful as it is prone to boiling over, now stir constantly. Once boiling, reduce the heat to a simmer, cover and simmer for ~ 30 min. Stirring occasionally to prevent burning.
6. Arrange a colander in another big soup pot (1.5 gal) and line with your muslin bag.
7. When the soy puree has cooked, remove from heat and allow to cool.
8. Pour into the muslin bag, collecting the resulting soy milk. Now squeeze the remaining liquid out of the soy fiber left in the bag,
9. Pour a cup of cold water into the bag to rinse out the last of the soy milk. Repeat if you wish. The strained liquid is your soy milk.

Remember the less water you use the richer the soy milk, but the harder it is to work with, and the less you’ll end up with. Also, since there are no additives, this does not taste exactly like commercial soymilk. Experiment with additions like sugar, brown rice syrup, salt, vanilla (or other flavorings) and a dash of mild vegetable oil to improve the flavor.

***If you want to make soymilk the easier way, purchase a Soy Milk Maker. Check out this website http://hk.youtube.com/watch?v=RNbRao1VwsQ&feature=related from "VEG TV" for step by step instructions on not only making soymilk, but soy yogurt and tofu. There are some really helpful videos here.

You can purchase a Soy Milk Maker on my Products Page at ORGANIC HEALTH AND BEAUTY.

• 1/2 cup almonds, organic, shelled
• 1/4 cup brown rice, dry, organic, long-grain
• 8 pitted dates, dried, unsulfured, organic
• water

1. Soak almonds and rice 8 -12 hours or overnight.
2. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option).
3. Fill water to level marked on canister. Process according to the manufacturer's directions.
4. When cycle is complete, pour hot liquid into a clean glass container and add dried dates. Let cool about 30 - 45 minutes.
5. Pour milk and dates into a blender and process until smooth and dates are chopped. Add salt and/or other flavorings to taste. Serve hot or cold. Shake container before serving.
6. You can use other dried fruit in place of the dates, such as apricots, pineapple or berries.

• 1/2 cup organic soybeans
• 2 teaspoons barley
• water
• 1/4 teaspoon whole flax seed
• 2 Tablespoons vanilla extract
• 1/4 teaspoon salt
• 1/4 - 1/2 teaspoon stevia extract powder or liquid

1. Soak beans and barley 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option).
2. Fill water to level marked on canister. Process according to the manufacturer's directions.
3. When cycle is complete, pour hot liquid into a clean glass container and let cool slightly.
4. Use milk as is, or flavor by pouring soymilk into a blender (may be necessary to divide into two batches for smaller blenders) and add salt and/or other desired ingredients. Blend on High for 10 seconds, or until smooth. Pour milk back into the glass container.

All you need is a big jar, a piece of cheesecloth, a rubber band, and a towel. You can sprout just about any kind of seed, bean or grain. Sprouts are one of the healthiest food choices. They contain many disease-preventing phytochemicals. Many sprout varieties are rich in antioxidants, protein, vitamin D, vitamin C and isoflavones. Fresh sprouts are often higher in nutrition than the ultimate fruits of the mature plant.

What you will need:

What to do:

Here are the best choices of each type of sprout source:

Experiment with different types of seeds, but remember that seeds sold for vegetable gardening can sometimes be treated with pesticides. Buy your seeds at a health food store. Sprouting seeds are also available from most seed catalogs and some grocery stores and are expressly labelled for this purpose.

Freshly juiced vegetables and fruits give your body an instant boost of nutrients, enzymes, vitamins and minerals in a form that the body can easily assimilate, absorb and digest. Studies have shown that the nutrients from juiced vegetables and fruits are within our bloodstream within 30 minutes of consumption! Another term for this is "Green Drinks", which may contain cucumber, celery, spinach, lettuce, sprouts, kale, pak choi, broccoli, cabbage, parsley, etc.

"Green" is the color of healing. The greener the better, as it contains the highest dietary sources of chlorophyll. The "lifeblood" of plants is remarkably similar to hemoglobin in human blood, the substance that carries oxygen in our body.

Since "Green juices" contain lots of chlorophyll, they are incredibly effective in detoxifying our bodies. Chlorophyll can help make our bodies strong, detoxify the liver, can purify and help to rebuild our blood cells , remove parasites from the body, and can help play a role in preventing and removing cancer cells.

Among the most interesting health benefits of juicing are its anti-aging benefits and its potential for alleviating symptoms of depression. The effects of juicing on depression are accomplished by providing a concentrated source of minerals like magnesium, potassium, iron, calcium, and folic acid. Deficiencies of these nutrients are associated with symptoms of depression. Also, the concentration of antioxidants in juices combats the damaging effects that free radicals have on skin and muscle.

***You can research a variety of juicers on my products page at any of these merchants: RAW GURU.....SUNFOOD NUTRITION.......THE RAW FOOD WORLD. They are a bit expensive, but a great investment in your health and well being! The purpose of a juicer is to extract the juice and discard the pulp.........however, if you prefer the pulp, you can just use a good blender.

(You can experiment with your own combinations of vegetables, or fruits and vegetables to satisfy your own tastes, but here are a couple recipes to get started)