Super charged protein shake

With my history of personal training and being a former gym rat, I have consumed quite a bit of "protein powder meals" As my education, and consequently career,evolved into nutrition over the past 10 years-I became aware of how incredibly toxic these protein powders are and how damaging they can be in the body (in the form of isolates).

I have clients who will inevitably ask- which protein powder do I suggest. My answer is NONE! Pure, clean, WHOLE food and "Primitive" nutrition is ALWAYS best. 

Manufacturers advertise protein powders as a convenient way to get extra protein to boost fitness gains. These products are marketed to everyone from moms to body builders. But recent clinical research has raised some serious questions about the safety of getting extra protein in isolated form.

Most people get enough protein from their diets and an "over consumption" of protein that has been taken away from it's other nutritional counterparts can create imbalance  in the body. Consequently, stressing eliminatory organs (kidney, liver, etc...) There are many other side effects of consuming synthetic processed forms of protein. One of the more dangerous with long term issues is  an increased osteoporosis risk. Due to calcium leached from bones to offset the acidic PH due to over consumption with no other phytonutrients available in synergy to balance.

So, I wanted to take a moment to point out the obvious......a pretty common, moderately priced whey isolate protein supplement on the market has 32 ingredients (of which half are synthetic chemicals, artificial sweeteners, artificial flavors, and milk isolates - like soy and whey. While it boasts 26 grams of protein, it's not really FOOD! 

Let's compare that 26 grams of protein to my GREEN smoothie this morning:

2 Cups Raw Goats Milk( you can substitute Almond or Coconut) -- 17grams

4 Cups Raw Organic Spinach --2 grams

1 TBSP Chia Seeds--3 grams

1/4 Cup Raw Sunflower Seeds--7 grams

1/4 Cup Raw Pumpkin Seeds--9 grams

1/4 Cup Raw Almonds--6 grams

1 Cup Raw Organic Blueberries--1.1 grams

1 Raw Frozen Banana--2.5 gram

 

So my grand total is 47.6 grams of protein that was delivered with all the synergistic nutrients, fats and enzymes that my body needs to assimilate and digest the protein. No sugars, synthetics or toxic ingredients! 

So, next time you want a "protein boost" or a meal replacement choose REAL food. Want to boost your smoothie further......add super foods like an egg yolk, turmeric, maca, kefir, etc...

Ready to blend.......

Green Magic........

Foraging for WILD edibles.....? Go for the PURSELANE!

This one of my FAVORITE wild greens that I have actually cultivated from wild pickings and placed into several pots. It is an amazing nutritional powerhouse. By cultivating it not only keeps it handy and available when I want to use it but this also helps me keep it organic and free of run off from lawn chemicals, fertilizers, pesticides and fungacides.

Soft, succulent Purslane or "Pusley" has more omega-3 fatty acids than some of fish oils. Go for this healthy dark green leafy vegetable and boost your brain power!

Botanically, this herbaceous leafy vegetable belongs to the family of Portulacaceae and scientifically known as Portulaca oleracea. Other common names for this green vegetable are pusley, pigweed or verdolaga.



Purslane (Portulaca oleracea) Common purslane:

Purslane is native to Indian sub-continent and now widely distributed across the world especially as a wild weed. There exist different varieties of pusley with variatio in leaf size, thickness and leaf arrangement and pigments distribution. It is actually hard herb plant requires comparatively less water and soil nutrients and grow well in sunny conditions. The plantreaches about 12-15 cm in height.

Pusley is widely grown in many Asian and European regions as staple leafy vegetable. Its leaves appear thick, contain mucilaginous substance and have a slightly sour and salty taste. Leaves and tender stems have slightly sour and salty taste. Its stems, leaves and flower buds are also edible.

Purslane seeds, appear like black tea powder, and often used to make some herbal drinks.

Health benefits of Purslane

■This wonderful green leafy vegetable is very low in calories (just 16 kcal/100g) and fats; but is rich in dietary fiber, vitamins and minerals.

■Fresh leaves contain surprisingly more Omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provides about 350 mg of α-linolenic acid. Research studies shows that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke and also help prevent development of ADHD, autism, and other developmental differences in children.

■It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and is essential for vision. This vitamin is also required to maintain healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in vitamin A known to help to protect from lung and oral cavity cancers.

■Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium and manganese.

■Also present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both of these pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies. [Proc. West. Pharmacol. Soc. 45: 101-103 (2002)]

See the table below for in depth analysis of nutrients:

Purslane (Portulaca oleracea), raw, fresh,

Nutritive value per 100 g.

(Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA

Energy 16 Kcal 1.5%

Carbohydrates 3.4 g 3%

Protein 1.30 g 2%

Total Fat 0.1 g 0.5%

Cholesterol 0 mg 0%

Vitamins

Folates 12 mcg 3%

Niacin 0.480 mg 3%

Pantothenic acid 0.036 mg 1%

Pyridoxine 0.073 mg 5.5%

Riboflavin 0.112 mg 8.5%

Thiamin 0.047 mg 4%

Vitamin A 1320 IU 44%

Vitamin C 21 mg 35%

Electrolytes

Sodium 45 mg 3%

Potassium 494 mg 10.5%

Minerals

Calcium 65 mg 6.5%

Copper 0.113 mg 12.5%

Iron 1.99 mg 25%

Magnesium 68 mg 17%

Manganese 0.303 mg 13%

Phosphorus 44 mg 6%

Selenium 0.9 mcg 2%

Zinc 0.17 mg 1.5%

Selection and storage

In the store, buy fresh and healthy looking purslane; look carefully for mold, yellow or dark spots as they indicate inferior quality. Go for organic product whenever feasible.

Wash fresh leaves and stem in clean cold running water in order to remove any soil and insecticid/fungicide residues. After removing from water, mop it with soft cloth to remove any moisture in them before storing in the refrigerator.

pusley can be kept in the refrigerator for about 3-4 days but should be eaten while the leaves are fresh and not wilted.

Preparation and serving methods

The stems and flower buds are also edible. Trim the tough stems near roots using sharp knife. Cook under low temperature for shorter period in order to preserve majority of nutrients. Although antioxidant properties are significantly decreased on frying and boiling; minerals, carotenes and flavonoids may remain intact with steam cooking.

Here are some serving tips:

■Fresh, raw leaves can be used as salad and as vegetable juice or in a green smoothie- add a cup or two of the purslane with a frozen banana, blend and enjoy!

■It has also being used in soup and curry preparations in many mouth watering purslane recipes in South Indian states.

■Stew fried and mixed with other greens such as spinach and vegetables are favorite dishes among Asians.

Go WILD with this green....your body and health will thank you!

Food Nazi or Nurturing Mother...?

The youngest of my Primitive tribe, also known as Rock Monkey, is home sick today. Sore throat, high fever,nausea,body aches and chills. So, Primitive Diva has temporarily become Primitive Nurse!

Why is it that I found myself lovingly asking my 10 year old Rock Monkey...."Baby, what can I get you that would make you feel better?" Maybe, I was only asking the question out loud, so that I could begin the mental list of what his body needed. My brain dialogue: Lets see....he needs lots of Vitamin C rich foods,Homemade Chicken Broth,A Green Smoothie packed with a banana,spinach,kale and a little dandelion-that would be sooooo soothing on a sore throat- oh and throw in some fresh berries. Finally, Coconut water, yes-its great to replenish fluids. So while this is all running through my mind,he replies (In a sad little squeak of a voice):"I want Ginger Ale, Saltine Crackers and Crayola Popsicles!" He claimed, that its "what they eat on TV when they are sick"- He saw it on Disney Channel. Ummmm okay, let me see about this- I am going to feed my sick immune compromised child several doses of High Fructose Corn Syrup (weakens the immune response by 50%),bleached chemical laden anti-nutrient dense crackers and a side of 5-6 various petroleum based food dyes! Yikes,is NOW the time to be the Food Nazi or the Nuturing Mother?

Obviously, I was not going to argue with my sickly offspring. I just headed off to the supermarket while a war raged between my knowledge/logic and my heart strings. I continued to see the vision of my teary eyed, squeaky, rosey cheeked little man-that I adore- telling me what he REALLY wanted.

So, my hunting and gathering began. As I strolled the cart through the aisles, I thought--what would our primitive ancestors have doen to help their sick children? I am certain that although they lead a far more treacherous existence, they did not have to battle their childrens strong wills because of the media (Disney Channel)promoting Frankenfoods. **Side note: Lets start a REAL FOOD product placement campaign with the creative forces in the media and entertainment world-hmmm? It could work! But,more about that at a later date. Understand, I am not the type of parent who says, "because I said so-thats why!" I encourage, educate and empower them to make good choices. Is there not a pleasant median to follow here when dealing with a sick child who is tugging at your heart?

$94 later (okay, yes- I bought a few extra items, ugh!)I delivered a bed tray with POM juice, Sparkling Mineral Water (for diluting the juice and giving it the soda fizz), Organic Fruit ONLY Sorbet,Ruby Red Lemonade Emergen-C w/Zinc packets (making popsicles with them), Organic Free Range Chicken Broth (primitive cold/flu remedy!) and .....Organic Cheddar Bunnies Crackers for the soup! I know, I am a "Cereal Killer" but I chose my battles well today. I will close my short and personal blog with a reminder. Don't beat yourself up over every little nutrient that goes into your families mouth, okay? Sometimes we HAVE to be the Nurturer, relax the rules a bit--As long as you are not following medical advice from the Disney Channel, haha! Now, off to the kitchen to make some snake leather in the dehydrator (wink! shhhh....its simply the green smoothie I wanted him to have earlier, just poured into the shape of a snake and dried)