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According to Mental Health America, clinical depression is one of the most common mental illnesses in America. In fact, it affects up to 19 million people.

Depression is not an illness to be taken lightly – it can cause sufferers to lose pleasure from daily life, cause and complicate other medical conditions, and even lead to death. All people are susceptible at any age – including tiny children!

Symptoms Of Depression

There are many symptoms that point to depression. If you or someone you know is exhibiting any of these signs, you’ll want to talk to your health care professional right away. Symptoms can include:

- Sad, anxious, sense of impending doom, self-worthless feeling
- Change in sleeping patterns, inability or over-ability to sleep
- Change in eating habits
- Change in sexual habits
- Loss of interest in normal activities
- Restlessness
- Chronic pain, digestive disorders
- Thoughts of suicide or death

What Causes Depression?

Depression isn’t just an emotion, or a feeling of intense sadness. It actually involves physical changes in the brain, related to an imbalance of the chemicals – called “neurotransmitters” - that involve communication between the brain, and nerves.

What causes this imbalance isn’t completely known, but there are certain factors that can contribute to it.

Common Factors Involved In Depression

Trauma and Stress The stress of everyday living, like financial problems, or the shock of losing a loved one can bring on depression. Even major changes in life that may seem like happy events – marriage, school graduation, moving – can trigger stress, and therefore depression as well.

Family history Depression can be inherited through genetics, even over generations.

Negative Outlook Self-hatred and low self-esteem can contribute to a negative world view. This in turn can breed depression. On the flip side, low level depression, or dysthymia, can cause a negative outlook. This can become a vicious cycle.

Illness and Physical Weakness Illness can contribute to depression, by virtue of the pain and emotional strain associated with it. Some medications can also cause depression – a negative side-effect.

Disorders Some personality disorders, anxiety, eating disorders, and substance abuse all can contribute to depression.

Approximately 80% of all depressive cases can be treated and cured. Most common prescriptions include anti-depressant medication, but these can be dangerous.

Conventional VS Natural Treatments

Conventional therapies include anti-depressant medication, like Dothiepin, Amitriptyline and Imiprimine. Other therapies can include psychotherapy. Unfortunately, most anti-depressants can cause major side effects, including the symptoms they are trying to treat. In addition, they can be toxic in overdose.

Typical Side Effects

Abdominal pain
Agitation
Anxiety
Blurred vision
Constipation
Gastrointestinal disturbance/diarrhea
Headache
Inability to achieve an erection
Inability to achieve an orgasm (men and women)
Loss of libido
Nausea
Sedation (can interfere with driving or operating machinery)
Sleep disruption
Urinary retention
Weight gain
Dry mouth

Depression has been a human condition since recorded history. Native herbs have been used and prescribed in all systems of medicine, from China to India, Greece to South America. These natural herbs have been valued for their ability to elevate ones mood, enhance immunity, and increase longevity.

Natural Herbs And Supplements For Depression

St. John’s Wort – St. John’s Wort has been used for thousands of years, since the time of the ancient Greeks. European folk medicine records show its use in treating depression as well as skin burns. In North America, St. John’s Wort is most commonly taken to manage stress and anxiety, and strengthen immunity. It has undergone rigorous studies, and results published in various peer-reviewed publications show it to be as effective as its conventional counterparts in treating depression. St. John’s Wort contains Hypericum extract which is responsible for the uplifting and encouraging effects.

Maca – is a plant root, with origins high in the Andes mountains. It has been used for centuries since the Inca, mostly to increase energy, sex drive and stamina (its effects have been compared to Viagra!). Unlike many stimulants, though, it has no caffeine and therefore no buzz. It’s nutritional content has been found to stimulate adrenal function, regulate the hypothalamus-pituitary gland, and balance female and male hormones. Hence, it has a unique ability to decrease depression.

Omega Fatty Acids – Omega 3, 6 and 9 groups of fatty acids all contain “essential” fatty acids necessary for good health. The human body needs these healthy fatty acids from a dietary source, since they are not produced within the body; a deficiency can cause a wide range of ailments, from low concentration to depression. In the body, essential fatty acids are primarily used to produce hormone-like substances that regulate a wide range of functions, including blood pressure, blood clotting, blood lipid levels, the immune response, and the inflammation response to injury infection. Together, Omega 3-6-9 fatty acids work together to affect the production of hormonal type messengers called eicosanoids, which has an impact on inflammation in the body and all functions at a cellular level. They reduce inflammation and can provide protection against depression.

With conventional treatment, up to 80% of all depressive cases can be cured. Natu
ral treatments can be just as effective, and are available in capsule, tincture, and powder form. A positive outlook is possible!

Humans have long been searching for the food of the gods. Ambrosia and nectar might be a little far fetched, but some of the most potent, nutrient rich foods can be found right here on Earth!

Eating VS Supplementing

Everyone knows that an apple a day keeps the doctor away. Well, at least the saying is that eating fresh fruits (and veggies) daily promotes over-all health. It’s practically impossible to overdose on the vitamins available in an apple (unless you eat 2 bags of them). The body releases extra nutrients that it can’t store, through its waste.

It’s so easy and convenient to pop a pill, especially when you don’t have the time to prepare a meal. Most of us think nothing of taking a multi-vitamin daily, while some of us hit the bottles hard – taking up to dozens of single ingredients at a time!

Think about it: with vitamin-fortified orange juice and milks, protein shakes and energy bars readily available, chances are most people are getting too much of their ABC’s after a day’s worth of eating.

Chances are, if you’re like 64% of all Americans you’re supplementing your diet with a capsule or tincture – and quite possibly over doing it. It’s important that you know your daily requirements, and that you don’t go above them.

Eat Your Way To Health!

Thanks to a robust gloabl economy, most of us have access to fresh, health-promoting foods in their raw state. Eating wholesome foods in their living state has never been easier!

Super foods make the news often, with a hot heavy-hitter promoted almost each season. After making the rounds, some super foods are, well, more super than others. Here’s our roundup!

Top 10 Super Foods You Have To Eat

1. Turmeric - Turmeric has long history as a powerful anti-inflammatory in both traditional Chinese and Indian systems of medicine. Its original use was in dying textiles and curry a bright orangey-yellow, thanks to the compound circumin. And its this agent that gives Turmeric pharmaceutical strength, similar to over-the-counter cortisone.

2. Gotu Kola -A Chinese folk-story tells of a legendary herbal master, who is said to have lived a healthy life for over 200 years by taking the Gotu-Kola leaves. He attributed the herb to helping him maintain a calm state of mind – in his opinion, the most important longevity factor. When it comes to Gotu-Kola, the saying in Asia goes :”Two leaves a day, keeps old age away”! Used by Chinese and Indian herbal doctors for thousands of years, Gotu-Kola is a remedy that is still used today.

3. Goji Berries -Also called Wolf Berries, these small but potent fruits grow native in China, the Himilayas and Tibet. Their medicinal use dates back for thousands of years, and they are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin.

4. Inca Berries - Native to Peru, these B-packed berries are anti-inflammatory, antioxidant and antiviral. Known to contain B-12 (rare among plant species), these little berries are super immune boosters.

5. Raw Honey - Honey has been used for centuries in traditioanl medicine – from ancient Greece and Egypt to China. Incredibly healing, honey can speed the of wounds, kill bacteria, and combat acne. Raw honey is more powerful than most commercial honey, since it contains amylase, an enzyme concentrated in flower pollen which helps predigest starchy foods.

6. Maca -The latest happy food to hit the market, Maca is a plant root, with origins high in the Andes mountains. It has been used for centuries since the Inca, mostly to increase energy, sex drive and stamina (its effects have been compared to Viagra!). Unlike many stimulants, though, it has no caffeine and therefore no buzz. It’s nutritional content has been found to stimulate adrenal function, regulate the hypothalamus-pituitary gland, and balance female and male hormones.

7. Raw Chocolate -By now, everyone knows the health benefits of eating dark chocolate: it’s packed with antoxidants and polyphenols. Un-heated cacao – aka raw chocolate – contains over 300 nutritional compounds, even more than its cooked counterpart.

8. Spirulina -Spirulina is considered a “super food”or a balanced whole food because it provides a good source of protein, vitamins, minerals, trace elements, enzymes, amino acids, betacarotene, gamma linolenic acid and chorophyll. Spirulina is especially rich in the basic components of human nutrition, including protein amino acids and Vitamin B12. Spirulina has more iron than beef, balances blood sugar levels and PH, and helps our body naturally detoxify. It has been a superfood source since ancient times, reportedly used by the Aztecs.

9. Yogurt -A dairy product produced by the fermentation of milk, yogurt is rich in probiotic healthy bacteria. This “friendly” bacteria keeps unhealthy bacteria from entering into our bodies through our guts, helping us stay healthy. For immune boosting, yogurt is a must on this list.

10. Chia Seeds -Yes, we’re talking about Chia, the Chia Pet. Chia seeds are rich in essential fatty acids, and sprouted they contain vast amounts of living enzymes. Used as a staple food by South Western and Mexican natives, it offers high energy endurance through its nutritional value.

Instead of supporting your diet with manufactured supplements, try taking a few of these super foods every day. By eating these foods, you’ll reap the nutrients available in them!

Love, Alicia

I don’t really need a reality-based TV show like “The Biggest Loser” to encourage me to get off my butt and workout.

Photo by 89186997@N00

As you all know, I am in love with my shiny, fabulous, bouncy new hair.

This month’s testimonial winner has a great story about her own case of hair trouble, and how she found gorgeous, new life with one of my favorite products! Congratulations Patsy of Florida, you’re our Testimonial Of The Month!

Here’s what Patsy has to say:

“I have been taking Hair Essentials for five weeks now. My hair is so shiny and has become thicker in just this short time.

I was very distressed with my hair and thought I may have to get a hair piece, but now I am so happy with my hair.

It has not looked this good in such a long time. I have tried many other products which did not work, but decided to give this one a try. I will definitely continue on this product.

I take three capsules with my evening meal. I wish I had taken a before and after picture as it is really amazing the difference this product has made with my hair and how I feel about myself.

By the way, I am 72 and happy to know that my hair can still look as good as it does.

Now I can really be happy with myself when I go to my class reunion in April! Even my family has noticed the difference in my hair.”

Patsy, we are thrilled for you!

Every month I post an amazing story, sent in by a satisfied Natural Well being customer who’s life has changed for the better.

Have a great story you want to share with me? send it my way, to

Love, Sage

Photo by bravenewtraveler

Men, cop a feel.

Go ahead: put your finger on it. No, not mine, yours!

That’s right, your own. Don’t know what I’m talking about? Then you’ve just significantly increased your chances of letting your prostate cancer go undetected.

THAT catch your attention?

Prostate Cancer: One Of The Most Common

By the time you’re 80, my man, you will have an 80% chance of developing prostate cancer. Whoa. According to Prostate Cancer Foundation “one new case occurs every 2.7 minutes and a man dies from prostate cancer every 19 minutes. Prostate cancer affects 1 out of 6 American men.”

There are some contributing factors, like age, race, and genetics. And while the cure-rate is almost 100% when detected early, it’s still completely life altering to undergo. Prevention is key!

Photo by enochchoi

What Is The Prostate

The prostate gland is a walnut-sized organ at the base of the bladder. It’s part of the male reproductive system, partly responsible for making semen and giving it its liquidity.

Because of its location, when it becomes enlarged it can make urination difficult, and cause problems with erections and ejaculation. No fun!

Prostate Cancer Screening: A Public Health Disaster?

Recently, I’ve been reading about the debate raging over whether prostate screening is valuable enough.

Most doctors recommend that their patients over 50 have a prostate exam (the dreaded up-the-bum) once per year. Quit complaining: it’s a fast way to tell what’s going on in there!

Another option is the lab exam, most often PSA screening which shows how much of the prostate antigen a man has in his blood. High levels can be present when a man has a prostate tumor, but can also be present as a man’s prostate enlarges as he ages.

Because the test can’t distinguish whether the levels are high due to a tumor, a biopsy is next recommended. Aggressive treatment follows. I’m reading now that prostate tumors are slow growing, and that the treatments can seriously harm the body – and consequentially a man will fall ill due to treatment, and not the prostate cancer itself.

Whatever screening option you opt for, you definitely have to engage in feeling yourself up, too. Hey, have your partner feel themselves up too – we women do our own breast self-exams – and make it a party!

Photo by puntodevista

The Prostrate Self-Exam

I’ll keep this short and sweet. You can do this in the shower with some soap, or wherever else you may be comfortable. You can use a thin glove, or nothing. Here’s a fast How To:

1. Make a fist with one hand. Use the fingers of your other hand to feel the flesh between your thumb and the fist finger – this is what your prostate feels like. Release your hands.

NOW:

2. Insert finger into rectum, as far in as you can go until your palm touches your scrotum.

3. As we said above, the gland is walnut-sized and is located at the base of the bladder. You’ll feel it, as we’ve just described.

NOTE: If you feel anything hard, like a knuckle, call your doctor.

If you feel anything that is as firm as the knuckle, then that needs to be brought to a physician’s attention.

Tips On Maintaining A Healthy Prostate

Obviously, staying in touch with your body is key to having a healthy one – prostate or anything else. And there are other things you can do, to stay healthier, longer:

Ejaculation – Of course! It’s recommended that the prostate be emptied at least a few times per week, through intercourse or masturbation.

Exercise - Obesity adds extra pressure through weight onto all of our organs. Riding the body of excess weight means lowering the pressure – and blood flow increases oxygen and helps remove toxins from the body through sweating. Of course, if the prostate is swollen then biking and jogging may be painful – try walking on an incline.

Diet – A healthy diet rich in fruits, veggies and fish have all shown to be beneficial to the health of the prostate.

With that said, here are some fabulous foods for the health of your prostate!

Top 5 Foods For A Healthy Prostate

1. Pumpkin Seeds – Compounds found in pumpkin seed oil can interfere with the multiplication of testosterone into DHT. This can help prevent Benign Prostate Hyperplasia, a common condition of the enlarged prostate.

2. Tomatoes - Packed with lycopene, the compound that gives tomato (and watermelon!) it’s rich red color, eating these can significantly lower your chances of developing prostate cancer (According to research published in the Journal of the National Cancer Institute.)

3. Green tea – Green tea is a potent antioxidant, linked to lowered rates of cancers in Asian cultures. Drink a few cups per day!

4. Broccoli and Cauliflower – Eating more than one serving of broccoli and cauliflower a week may reduce the risk of prostate cancer by up to 45 per cent, says a new study from Cancer Care Ontario.

5. Onions – Onions posses an abundance of quercitin, a compound found to have anti-tumor qualities. It’s said the George Washington drank the water of a boiled onion whenever he felt an illness hanging around!

And don’t forget:

Fruits and veggies – Naturally high in antioxidants, vitamins and minerals, fresh fruits and vegetables can help b
oost immunity and reduce inflammation. Eat lots!

Herbs and Supplements – Many plants – like saw palmetto – and their components are potent anti-inflammatories and antioxidants – keys to a healthy, long life!

Summary

The bottom line: enjoy a healthy lifestyle, eat well, and have lots of orgasms. Feel around once a month. You’ll be giving your body the opportunity to be one of those 5 men who don’t develop prostate cancer – and at least you’ll have an amazing time getting there!

Love you guys, Sage

Photo by qole

Like many Americans, I am watching as my beloved parents grow older, wiser, and more beautiful. They’ve taught me well: how to take care of myself, prevent illness and age gracefully. Still, aging is inevitable and it’s happening all around me.

And unfortunately, like many Americans I am watching my beloved Grandmother grow older, and frailer.

My Grandmother is 94. She lives, incredibly, on her own in the home that she and my Grandfather built in the 1940′s. In the last decade I have witnessed her break her hip, lose her sight and her hearing. Her memory is increasingly unreliable, and I worry that she may fall and not be able to reach help. Yet, despite the pleadings of her daughters and granddaughters, she just doesn’t want to leave home.

I think that all of us want to stay in the comforts of our own home for as long as possible; but for many people, as they age living alone becomes impossible. As we age, we can often times lose the ability to care for ourselves – which can result in accidents in the home, and even death. Moving to a more supportive environment, like a seniors residence, can ensure that our elders are cared for and watched over, that they are eating regularly, and that they maintain a social lifestyle.

In honor of my Grandmother, I’ve compiled a guide on how to determine what kind of senior care is needed, how to determine if it’s necessary, and what to look for in a new home!

Does Your Beloved Senior Need Assisted Living?

10 Ways To Tell If Your Beloved Elder Needs A New Home

1. Inactive Lifestyle – Your once super-social nana would rather stay home alone.

2. Run-down Home – Your gardening gramps can’t keep up with the exterior work.

3. Communication Change – You find you don’t hear from your relative as often.

4. Unanswered Mail – Bills and mail remain unopened.

5. Changes in Visits – You aren’t visited as often as you were before.

6. Weight Loss – You notice a sudden change in weight loss, or gain.

7. Wounds or Bruising – Unexplained bruises or other injuries show up, signalling difficulty getting around the home.

8. Messy Home – Chores and daily duties are neglected.

9. Damaged Environment – Blackened pots, broken dishes and glasses from accidental occurrences.

10. Concern For Well-being -Ultimately, if you feel any concern at all for your elder, they probably need help!

Moving away from one’s home is never easy, and it’s not always obvious to someone that they actually can’t live alone! It’s up to us, the sons and daughters, to look for the signs that our elders need a more supportive environment, like a retirement community or a home.

Photo by remus

What Kind Of Support?

Once you have determined if your family member needs a more supportive environment, it’s important to know what kind of help is necessary! Each person is unique, and their circumstances will be, too. Here’s a list of different types of care:

Home Support Services – Designed for the most independent folk, these services are non-medical in nature and range from meal deliveries, to transportation, from housekeeping to friendly visits.

Home Care Services - These are for those who are still relatively independent, but who require some sort of care or therapy. Provided temporarily or on an on-going basis, they can range from physical therapy to teaching clients how to care for themselves.

Supported Living Community – These are residences that are self-contained apartments, but part of a community that offers meals, housekeeping and community events. Residents can enjoy living within the community and outside of it, while taking advantage of the services provided daily.

Assisted Living – Accommodations that provide varying levels of care, including meals and recreation. Often times nursing services are available, including bathing and dressing.

Long-Term Care – These residences are for individuals with health concerns who need 24-hour supervision.

Alzheimer Care – Specialized for the individual who has memory loss, and who require varying levels of supervision.

Hospice Care – Or Palliative Care, this kind of accommodation aims to reduce the suffering of ailing individuals who have, or are at risk of developing, life-threatening illness.

Once you determine what kind of care is appropriate, you need to know where to find it! A great site that I have used is Eldercare Locater, “a public service of the U.S. Administration on Aging. The Eldercare Locator is your first step for finding local agencies, in every U.S. community, that can help older persons and their families access home and community-based services like transportation, meals, home care, and caregiver support services.” (from their website).

Photo by mcohenchromiste

How To Choose A Residence

Choosing the right residence is crucial to the well being of your loved one. I have heard and read horrific stories about abuse within senior residences, and I know my Grandmother has, too. This is one reason she is so adamant about staying in her own home!

It’s so important to ask the right questions for your beloved elder. Know what to look for in a residence, and how to tell if it’s a healthy, healing place for them to be!

Some things to consider about a residence are:

- Proximity to family, hospitals (if the residence doesn’t offer 24-hour emergency care), and place of worship

- Cleanliness of the residence

So how to determine these things? Start by scheduling a tour of the residence, and ask if you can wander around on your own. Observing what a day might be like: have a meal with the residents, and engage them in conversation. Ask yourself:

- Are the residents happy? Ask them! What are their likes and dislikes about the residence?

- Ask some residents if they have a family member with
whom you could chat, to see what their experiences with the residence have been.

After your scheduled visit, try dropping-in another time. See if the residence is any different than during your scheduled visit.

Checklist For Residences

And take along this checklist for your reference! This checklist is a great way to make sure you remember to ask all the right questions, and that you don’t forget anything after your visit. It’s a PDF format, downloadable and printable.

A Special Note On Alzheimer’s

Many seniors are able to live well, as long as they are cared for properly. Alzheimer’s is degenerative and progressive, and can mimic the natural signs of aging.

10 Symptoms Of Alzheimer’s

1. Difficulty performing daily tasks - like making a meal.

2. Disorientation – not knowing where one is, or what time or date it is. often times, people with Alzheimer’s risk getting lost even on their own street.

3. Memory loss that can affect every day activities - short-term memory loss, like forgetting whether or not one has made an important phone call or run an errand – or even has something cooking on the stove.

4.Problems with words and language - inability to remember words, or putting together sentences.

5. Difficulty with thinking - not being able to balance a checkbook or not being able to recognize numbers.

6. Personality changes - acting out of character, withdrawing, and acting fearful are classic symptoms of Alzheimer’s.

7. Poor judgement - misinterpreting the weather and wearing too little or too much clothing.

8. Loss of inspiration - losing initiative to become involved in activities.

9. Misplacing things – forgetting where one put things, or putting the in inappropriate places – like a watch in the fridge.

10. Changes in moods – mood swings.

If you think your elder is suffering from or developing Alzheimer’s, make sure you find them proper care! Find out more about Alzheimer’s through the Alzheimer’s Association HERE.

Watching a loved one age is never easy, especially when they can no longer care for themselves. Finding great senior care that you can trust can offer your elder a happier, healthier rest of their life!

In love, Sage

For every vegetarian out there who is eating a well-rounded diet, there are many more who aren`t getting their nutrients. More specifically: not getting enough protein!

I have been a vegetarian since I can remember, refusing at age 5 to eat regular family dinners cooked with meat. A common concern posed to me throughout my life has always been: how do you get enough protein?

Getting enough protein as a vegetarian is easier than most people think, although it takes some planning and education.

Let’s start at the very beginning. It’s the very best place to start! The very first thing every vegetarian should figure out about protein is:

How Much Protein Do You Need?

Protein contains amino acids. We need amino acids so that our body can create enzymes (functional) for digestion, as well as healthy bones, skin, hair, teeth and nails (structural). It is also necessary for the production of antibodies, which help our bodies to fight infection and illness.

The human body is able to create a number of amino acids on its own, but another 8 are required essentially, and these we need to get through our diets. If we don`t eat enough protein, our body will basically eat its own muscles to get those essential 8 amino acids (a.k.a. starve itself).

Protein needs will vary from individual to individual. The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh). On average, the needs look like this:

Children ages 1 – 3 need 13 grams
Children ages 4 – 8 need 19 grams
Children ages 9 – 13 need 34 grams
Girls ages 14 – 18 need 46 grams
Boys ages 14 – 18 need 52 grams
Women ages 19 – 70+ need 46 grams
Men ages 19 – 70+ need 56 grams

But again, this is average. Athletes need much more protein than someone who is moderately active, and it`s important to know as specifically as possible how much you need.

Here’s An Easy Way To Calculate Your Protein Needs:

Divide your weight in pounds by 2.2 = this is your weight in kg
THEN multiply your weight in kg x (0.8-1.8 gm/kg) = this is your daily protein needs in grams.

I weigh 120 lbs, and I exercise 3 – 4 times per week heavily. So according to the calculations above, (54.54 kg x (1.4)) my daily protein needs are 76.35 grams.

The number in brackets should be closer to .8 if you are relatively healthy but not very active. If you are active daily, exercise 3 – 4 times per week or more, are stressed, pregnant or recovering from an illness, use a number from 1 to 1.8.

Now that you know how much protein you need every day, you need to know:

The Difference Between A Complete VS Incomplete Protein

As we learned above, the human body requires protein for its essential amino acids, in order to function optimally. When a protein is made up of all essential amino acids, it is called a complete protein – and when it`s lacking, it`s called an incomplete protein.

Animal foods are complete proteins, like beef, lamb, chicken, fish, eggs, and dairy products. Most Fruits, veggies, grains, seeds and nuts in their whole states are incomplete proteins, which is why many people think that without eating meat we vegetarians are missing out.

But going meat-free doesn`t mean that we can`t get enough protein! While a few plant kingdom foods are complete proteins, including the ancient grain quinoa (pronounced key-noah) and soy beans, one can combine incomplete proteins (like beans and rice) to create a protein that is complete.

Contrary to popular belief, incomplete proteins don`t need to be eaten at the same meal – in fact, according to the Centers For Disease Control And Prevention as long as incomplete proteins are eaten within the same day, our bodies can create a complete protein. So you could, for example, have a bowl of plain beans for lunch and a bowl of rice for dinner, and the two would count towards your complete protein requirement. But that`s not nearly as yummy as properly food combining!

How To Combine Foods

Food combining means taking 2 or more incomplete proteins and putting them together to create a complete protein. It can be as simple as eating split-pea soup with a slice of whole grain bread, or even beans and rice.

As long as we know which foods to combine, we can make sure we get enough protein every day! Food combinations that make a complete protein are:

Legumes (beans) + seeds
Legumes + nuts
Legumes + grains

Common meals made up of food combinations are:

Beans and rice or corn/flour tortillas
Corn and beans
Edamame or chick pea hummus with pita
Nut or seed butter on sprouted grain bread
Pasta with beans or nuts (ie. pesto)
Split pea soup with whole grain or seeded crackers or bread
Veggie burgers on a bun

It`s so easy for vegetarians to get enough protein by eating meals like those described above. But remember: in order to get enough protein, you have to know how much protein your body needs. So the key here is knowing how much protein is, gram for gram, in each food! Many people are surprised to learn just how high in protein vegetarian foods can be. Have a look at some common animal-free foods:

Large Egg 7 grams/egg
Milk 8 grams/cup
Cheese (eg. Cheddar) 7 grams/ounce
Bread 4 grams/slice
Cereal 4 grams/1/2 cup
Vegetables 2 grams/ 1/2 cup
Soybeans (dry) 10 grams/ounce
Peanuts 7 grams/ounce
Lentils (dry) 6.5 grams/ounce
Red beans 6 grams/ounce
Baked potato 9 grams/8 ounces
Cashews 5 grams/ounce

To find out per gram how much protein is in a particular food, check out the USDA Nutrient Data Library. Just enter your food and the food group you want to search.

A Super Food For Super Digestion

Some people are deficient in protein because they simply can’t digest it! This class of people includes young children and the elderly.

For people who can’t digest bulky protein, a class of plant foods called “superfoods” can offer valuable supplementation. A great example is Spirulina, a super blue-green algae that grows in fresh water. It is
grown under controlled circumstances, harvested, dried and powdered; it can be taken in capsule or powder form. Known as a complete protein, it contains all the essential amino acids necessary for our bodies. It’s 85-95% digestible, and it has a whopping 60% protein content – higher than beef or soy!

Go easy, though. It’s also really high in beta carotene as well as many other vital nutrients, so it is not to be used as a singular protein source. Instead, a tsp a day can significantly contribute to anyone’s required protein amount.

And finally:

Is It Possible To Get Too Much Protein?

High intake of animal protein have been linked to various ailments like osteoporosis, since eating too much of it can cause the body to excrete extra calcium; too much protein is also super taxing on the liver and kidneys, since these are the organs used to excrete toxins. Animal products are also higher in fats, which can clog arteries and contribute to greater health risks. The troubles associated with high protein diets relate mostly to meat-eaters, but like anything too much of a good thing can mean trouble.

Most people already eat more than enough protein without even knowing it. Whether consuming animal or plant protein, the bottom line is to eat with awareness, and moderation. And enjoyment!

To your health, Sage

Photo Credits: kaibara, mymollypop , mesohungry , satoru_kikuchi