1. Quinoa: 11g Protein / Cup
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.
It’s packed with protein (including all nine essential amino acids), fiber, iron, lysine, magnesium, riboflavin, copper and manganese. Plus, it’s gluten-free! Quinoa cooks in just minutes and is so versatile – add anything you want to it, mix it together and, voilà! Make a big batch of quinoa on a Sunday night, put in the fridge and then take it out when you’re hungry for an easy breakfast (add almond milk, cinnamon, raisins, nuts and/or fruit), or lunch (put it in a glass Mason jar (no BPA that way!) and take to work as a salad mixed with whatever veggies and dressing you have) or dinner (warm over the stove with some garlic, coconut oil, coconut milk, curry powder and veggies for a quick curry or pour some pesto on top).
2. Lentils: 17.9g Protein / Cup
Delicious, nutritious and super easy to prepare. Trader Joe’s sells them pre-cooked and I’m not afraid to just eat them cold right out of the package for lunch or a snack on the run.
Lentils, particularly the red variety, cook in just minutes, are easy to digest and are packed with protein, vitamins and minerals. Sautée some garlic and onions in coconut oil, then add carrots, sweet potato, red lentils and some spices (turmeric, curry powder, cinnamon, coriander, cumin… pick your faves). Cover with water and simmer until the lentils and veggies are soft. It makes for a quick, hearty stew, and keeps for days in the fridge. You can even eat it cold rolled into a nori wrap or served over a bed of quinoa or rice.
3. Tempeh: 24g Protein / 4 Ounces
A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.
4. Seitan: 24g Protein / 4 Ounces
An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.
5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup
I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.
6. Spirulina: 6g Protein / 10 grams
A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse that finds it way into my Vitamix blends daily.
Spirulina is a blue-green algae and, while I admit that “algae” doesn’t sound like a delectable menu item, trust me. Once you get past the idea of eating bright green food, Spirulina will change your life. It’s given to undernourished children all over the world because it is so high in protein and other nutrients and is easily absorbable by the body. A little bit goes a long way with Spirulina, so adding just a teaspoon or tablespoon per day gives the body so many nutrients. Mix spirulina into salad dressing, mash into your homemade guacamole, or throw into a smoothie. Or try mixing avocado with spirulina, a banana and some vanilla for a delicious – and extremely fast – snack or dessert anytime.
7. Hemp Seeds: 16g Protein / 3 Tbsp
With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.
These tiny seeds are packed with flavor and add a great crunch to any meal. Hemp seeds are unparalleled in terms of their omega 6 and omega 3 ratio. They’re also a great source of plant-based protein, with all of the essential amino acids the body needs. To use, just add 1 to 2 tablespoons of hemp seeds to pretty much any meal. Also try hemp protein for an easily digestible boost to your morning smoothie, or use hemp oil for an extra omega-3 boost to your salads or main courses. How about a quinoa salad with some avocado and hemp seeds, for example?
They boast a nearly perfect ratio of omega-3 and omega-6 oils and are a great source of fiber and protein. They help regulate blood sugar levels by ensuring a slow release of carbs and slow conversion of those carbs into glucose so they make sure your energy levels won’t fluctuate. Make a bowl of chia pudding in the morning (or call it a chia “porridge” if you psychologically have trouble eating dessert for breakfast) and you’ll be satiated for hours.
Before you go to sleep at night, mix 2 tablespoons of chia seeds with around 1 cup of almond milk or your favorite nut milk, a date or your favorite sweetener, some vanilla, cinnamon or other spices and some dried fruit or nuts if you’d like. Stir, then place in the fridge. When you wake up, magically, there will be a big bowl of delicious tapioca-like pudding waiting for you! Eat as is or top with fresh fruit for an extra energy boost. Chia pudding also makes a great dessert or mid-morning or afternoon snack.
Make sure your Nori is actually black, not green. That means it’s raw and ready to infuse your body with its amazing nutrients like iodine, protein, vitamins A, B1, B2, E and even vitamin B12, plus calcium, zinc, iron, selenium and copper.
Coconut oil is actually a superfood. It contains antiviral, anti-fungal, and antimicrobial properties. It balances HDL/LDL ratio, promotes weight loss, regulates thyroid function, and normalizes blood sugar. It also improves digestion, boosts metabolism, improves heart health, and even ingested can improve the quality of your hair and skin.
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Take extra magnesium as it stops aluminium (which is in our food and water and cannot be avoided) from depositing in your body. You can help get metals out of your brain by taking chlorella and coriander combined.
Vitamin B1 + Thyroid hormone
One critical thing is to reduce stress as that “inflames” your body and also your mind as it raises the level of homocysteine. Also, sugar and carbohydrates are generally inflammatory and especially wheat products.
From my own researches on the subject –
1. Spinach (reduces homocysteine and rich in polyphenols)
2. Salmon (omega 3 and B12)
3. Dark chocolate – rich in polyphenols that enhances blood flow, ditto cherries and bilberries
4. Oranges and other citrus for polyphenols
5. Eggs for choline/acetylcholine (this is the substance that Aricept tries to boost in the brain)
6. Blackberries for polyphenols, in fact all dark blue berries are good
7. Beef for B12 and iron – iron carries oxygen round your body. Vegetarians and vegans must supplement with B12 or get enough from cheese (such as Emmental) – low B12 will kill your memory
8. Coffee – can reduce the deposition of amyloid proteins, also has polyphenols!
9. WATER! makes up 70% of the brain – keep well-hydrated and exercised every day to get that water all around your body
10. Red onions – more polyphenols!
11. Walnuts – for omega 3s and polyphenols, especially useful for vegetarians
12. Oysters – zinc and also helps the brain to manufacture acetylcholine
13. Turmeric in your food (add black pepper to make it get absorbed better). Can break down the amyloid plaques found in Alzheimers. It’s said that pineapple can do this too. These foods may ‘eat’ rogue proteins.
14. Your brain needs fats. Good fats for the brain are olive oil, coconut oil, butter and the Omega 3s. Do not eat a “low fat diet” – that is a con that has been spun upon us for too long now, meaning we all switched to carbs which are inflammatory and didn’t get enough of the fats our bodies need.
15. B vitamins are crucial for keeping down inflammatory homocysteine. If you already have some memory loss, then take high dose B vitamins/folic acid daily and make sure B12 is in it. Get your doctor to test for B12, as when it gets too low, only injections will do the trick.
16. Iodine (kelp tablets) to keep your thyroid working well. Some memory problems are just hypothyroidism.
Try mindfulness forms of meditation to help you release from old, toxic thoughts and feelings and “let them go”. I think that these can otherwise eventually become actually disease in the mind and body.
All the diseases of old age are simply the unprocessed, unreleased, negative energies and “stuff” that we hang on to.