Boosting Your Protein Intake & the Eat to Evolve, High Raw-Friendly, Vegetarian Protein Counter

Lately, I’ve been investigating the need for people over forty to consume adequate dietary protein in order to stave off sarcopenia, the age-related loss of lean body mass (aka muscle tissue). For most aging people, when sarcopenia arrives, it comes to stay... but this doesn't have to be the case.

Earlier this month, I wrote about how sarcopenia may be prevented or reversed by consuming more protein, either in whole foods, or as food supplements (hemp protein shakes, for instance).

In combination with weight-bearing exercise, increased protein intake can make a world of difference in terms of maintaining muscle strength and lean body mass.

Being of a certain age myself, I have a strong personal interest in keeping sarcopenia at bay, which means staying physically active, and finding ways to boost my protein consumption. Because I follow a vegetarian, high raw diet (more than half my food is raw and uncooked), this takes some special planning. I'm not a vegan, so I may choose to include raw milk cheeses and organic, free-range eggs as valuable protein sources. But for the most part, I am primarily looking at plants to satisfy my protein needs.

All plant foods—even fruits—contain proteins and amino acids, the "building blocks" of protein. But while the average piece of fruit furnishes only about 1 gram of protein, many plant sources pack a far more significant punch. Top players in Team Plant Protein include nuts and seeds, legumes, and certain superfoods, notably the microalgae spirulina and chlorella. 

You may be as astounded as I first was to learn that spirulina and chlorella provide a phenomenal 60% protein by weight. In real-life terms, this means that one tablespoon of spirulina contains the same amount of protein as one ounce of raw goat cheese, one ounce of raw almonds (23 nuts), half a cup of cooked black beans, or a medium chicken egg: 6 grams.

I learned this while putting together my handy dandy High Raw-Friendly Vegetarian Protein Counter. I designed the HRVPC to include the most popular foods that high raw veggie types such as myself tend to eat on a regular basis, including superfoods like maca and goji berries. (I couldn’t find a chart like this anywhere, so I made my own!) Here it is:

The Eat to Evolve High Raw-Friendly Vegetarian Protein Counter, pictured above, has been tremendously useful in helping me to get a feel for how much protein I consume every day. It's also helping me figure out ways to increase my daily protein intake. As I mentioned in my last post on the topic, my initial goal is to consume at least 0.8 grams per kilogram of body weight each day. (Directions on how to do this calculation are included in that post.)

One of my favorite protein boosting strategies so far is to add a combination of raw hemp seeds (3.5 grams per tablespoon) and hemp protein powder (7 grams per tablespoon) to my breakfast smoothies. With superfoods like these and others added (chia, anyone?), it's easy to get 20 grams of protein into a tasty, 16-oz drink that's also brimming with high vibrations of life force energy and raw enzymes from fresh organic fruits and green leafy veggies. I’ll be posting recipes for some of my delicious Green Power Smoothies and Raw Vegan Protein Shakes next month, so keep checking this blog, or *Like* Eat to Evolve on Facebook to get my blog post updates right on your news feed.

For now, please enjoy perusing my High Raw-Friendly Vegetarian Protein Counter. You'll be amazed at some of the surprise players in the significant protein game. (Think baked potatoes, steamed spinach, raw kale, and even raw cacao. Seriously!)

Let me know if you’d like a high resolution pdf of the HRVProtein Counter, and I’ll be happy to send you one. Just be sure to link the chart back to me if you start posting it around. Thank you!

The Energy of Change

The Eat to Evolve blog has been up and running for 4 years and 4 months now. When I realized this the other day, I looked around and realized it was time to spruce up the place. So I waved my magic cursor and, in true feng shui spirit, voila! Visual energy shift accomplished with fresh new colors and an updated layout. How do you like it?

I'm a big fan of moving the furniture around. Pulling "stuff" away from the sides of the room, changing the direction of the bed, letting the air and energy flow in new directions in my physical space allows the space inside my head and heart to release and flow as well.

Because the places that we live: our home, our workspace, our car, are where we spend most of our time, they naturally become a reflection of who we are. Do your spaces feel serene or cluttered, open or cramped? If you don't like how your living spaces feel, how can you feel at ease in them? And if you're not at ease, how can you be healthy? (Remember, another word for illness is dis-ease.)

Doctors used to prescribe "a week in the mountains" or "a month by the sea" to help their patients heal. We may not have the freedom to take off on such a recuperative respite, but we can rearrange the living room! Change your surroundings and you change inside.

My first post on this blog was a welcome, introducing readers to my philosophy and the mission of Eat to Evolve, a mission which is all about embracing growth and change. The body does not remain the same for even one moment! Let it guide you towards the foods and activities that it needs at different times, and do your best to follow.

May you journey through each moment of your life in health and beauty, without fear, ever evolving.

Namaste, Diana

P.S. Speaking of journeying to healing spots, the Boston Yoga & Chant Fest is coming on Oct 20-21. The two day event, literally packed with kirtan, yoga classes and workshops, will climax on Sunday afternoon with a keynote address by Arun Gandhi, grandson of Mahatma Gandhi, followed by Wah! in concert. Wah! is one of my all-time favorite musicians and a truly beautiful being. Expect an ecstatic experience. Click link for details: Spirituality and Politics // Only 10 Days To The Fest - Get On It!

Aging, Muscle Loss & the Protein Connection

Did you know that declining muscle mass and strength are expected consequences of aging? That’s right, expected. There’s even a fancy name for this phenomenon: sarcopenia. And by the time we reach age 40 or so, we’ve all got it… to some degree.

Fortunately, the degree to which sarcopenia affects us is determined not only by our age, but also by modifiable factors, namely diet and lifestyle. Eating the right foods in the right amounts, getting adequate exercise, and keeping inflammation and stress levels at bay are all important in the quest to maintain lean body mass and minimize sarcopenia as we age.

Nutritionally speaking, an anti-sarcopenia diet will include plenty of alkaline foods, omega-3 fatty acids, high antioxidant superfoods, and more. But today, I’m going to focus on what is probably the most crucial dietary weapon against sarcopenia: protein.

I’ve never been a big fan of high protein diets. All my training in detoxification, Natural Hygiene principles and raw food/vegetarian nutrition has indicated that human beings do not require vast amounts of protein, and that standard protein requirements are set way too high. The arguments made by leaders in these fields are persuasive, and in the past, I’ve always agreed. Even when earning my masters degree in human nutrition, I secretly scoffed when taught that adult protein needs, when calculated in grams per kilogram of body weight, average between 50 and 60 grams daily. I knew better!

Well now, I’m not so sure. The changes I can observe in my own well-cleansed, mid-life body indicate that perhaps I could use a little more protein myself. And what might these changes be? Well, I haven’t put on weight – in fact, I weigh less than I did in my twenties. But the feeling of me has changed. So I’m pretty sure that some of my lost weight is due to a shift in body composition, a shift towards decreased muscle mass.

The thing is, I want my muscle back! And apparently, eating more protein not only can help, it is imperative. At least according to a compelling new study I read on frail, elderly people with sarcopenia. This research showed quite convincingly that obtaining adequate protein through supplementation (i.e. protein shakes) was absolutely required to help aging bodies regain lean mass.

A team of researchers, led by Michael Tieland, published the double-blind, placebo-controlled study in the Netherlands just this year. Participants were divided into two groups. Both groups took part in identical resistance exercise training programs, twice weekly for 24 weeks. One group consumed a twice daily shake, containing 15 g of protein, after breakfast and lunch. The other group drank a placebo shake, containing no protein.

Both groups of frail, elderly exercisers got great results from the study. Both groups experienced improved muscle strength, enhanced functional performance, and no further muscle loss. But only the people who were consuming additional protein gained new muscle.

The researchers concluded that 1) strength training remains a superior method for preventing muscle loss and improving quality of life in people with sarcopenia, and 2) adequate/increased protein consumption is required to increase skeletal muscle tissue. This means that if you’ve lost lean body mass over time, you need to exercise AND consume more protein to get your muscle back.

This makes perfect sense when you consider that muscles are made of proteins, which in turn, are made of amino acid “building blocks”. You can’t build anything without adequate building materials (e.g. amino acids), even if you have all the best tools (e.g. exercise) available with which to do the job. Without those amino acids at the ready, more muscle just ain’t happening. And where do fresh, new amino acids come from? Food.

With the findings of this new study in mind, I have decided to try a little personal experimentation with my protein consumption levels, which admittedly, for some time, have been low according to standard thinking.

To begin, I need to calculate my daily protein requirements using the formula outlined below:

Calculating Daily Protein Needs in Grams per Kilogram (g/kg):
1. Divide weight in pounds by 2.2 to determine weight in kg
2. Multiply weight in kg by a factor of 0.8-1.8 to determine g/kg protein needed daily

Use a lower number (i.e. 0.8) if you are in good health, sedentary and young. Use a higher number (from 1.0 to 1.8) if you have age-related loss of lean body mass (sarcopenia) or if you have high stress, are physically very active or are recovering from an illness or injury.

Note: In the Netherlands study cited above, the addition of 30 grams supplemental protein increased average daily protein intake of participants from 1.0 g/kg body weight to 1.3 g/kg body weight.

When I plug my numbers into the formula above, I come up with a protein range of 45 to 65 grams per day – way more than I’m used to consuming. So I’m going to start by shooting for a modest 50. Normally, I don’t like to count anything I eat (calories, carbs, etc.) but until I start to get an intuitive feel for how much protein different foods contain, and how much of them I need to eat to meet my needs, it will be useful to do a little figuring.

I’m also looking into purchasing a consumer-grade body composition monitor to track my progress. These “super scales” use bio-impedance technology to calculate not only total body weight, but also lean body mass, body fat and total body water percentages. Reputedly, the home units are far less accurate than some of the ultra-pricey professional models in terms of giving an exact reading, but they appear to be very useful in terms of tracking change over time. And progress over time is what interests me.

Transitioning my nutritional focus away from juicing and cleansing towards building and sustaining healthy body composition via increased protein consumption represents a HUGE philosophical shift for me! But the multi-faceted concept of “eating to evolve” naturally implies adaptation. Flexibility, and a willingness to flow with changes that present themselves – both inside my body, and outside in the world of science and research – are necessary for personal evolution. So, I say: bring it.

No one has all the answers, and the questions keep changing. The best we can hope for is to continue learning and growing. And what I learn, I feel blessed to share here with you. Stay tuned for more on vegetarian protein sources, anti-sarcopenia tips, recipes and photos as we explore this new direction together.

In strength and health, Diana ♥

Pumpkin Spice Sweet Almond Lassi & Green Smoothie Musings

Here's a recipe for a super delicious, golden-green smoothie I invented today using freshly soaked almonds, spices, sweet fruits, and parsley (for the green).

Remember my easy, fun new way to make almond milk, using a French press instead of a nut mylk bag, that I shared with you last month? Well, today I skipped even that step! You'll find details below, but first, a few words about green smoothies.

There are two kinds of green smoothies I love drinking (and sharing): Cleansing and Creamy. The cleansing green smoothie, foundation of many a fine detoxification program, contains approximately 60% juicy fruits (grapefruit, apple, berries, etc) and 40% dark leafy greens (kale, spinach, cilantro), with ingredients like lemon, ginger and cayenne included for detox and flavor support. Even when we add powdered superfoods or hemp protein to this style of green smoothie, juiciness remains its primary characteristic.

Drinking a cleansing green smoothie for breakfast is one of the best ways to lighten up your diet and increase energy levels. Cleansing green smoothies also make a wonderful lunch drink if you are on a "liquids till dinner" plan.

The creamy green smoothie, on the other hand, serves a totally different purpose: comforting nourishment. Creamy green smoothies are built around not fruits, but instead, a protein-containing nut or seed milk. This makes them a kind of a vegan Sweet Lassi (the famous Indian drink, traditionally made with yogurt, milk and sugar).

I sweeten my creamy green smoothies with low-acid fruits (dates, banana, papaya) or, sometimes more decadently, maple syrup. I'll then choose from a selection of mild greens (parsley, baby spinach), warming spices and superfoods to create a unique and satisfying elixir.

While creamy green smoothies make a luscious afternoon snack, I always feel like a kid on holiday when I drink them in the morning. (Chocolate milkshake for breakfast? I'm in!)

Today's offering features fresh-blended almond-chia milk plus vanilla, pumpkin pie spice, banana, dates and parsley. Plus a pinch of salt, to bring sweet yin together with tonifying yang, and provide magical protection benefits. Blessed be.

Pumpkin Spice Sweet Almond Lassi

1/4 cup raw almonds, soaked overnight, drained and rinsed
1 teaspoon white chia seeds
1 1/2 cups cool water
1/2 banana, fresh or frozen
2 medjool dates, pitted
one generous handful fresh parsley, chopped
1 teaspoon pumpkin pie spice
1/2 teaspoon pure vanilla extract
pinch of Himalayan pink salt

In a high speed blender, blend soaked almonds, chia seeds and water together to make a milky base. Add remaining ingredients and blend thoroughly. Makes 16 ounces.

Eat to Evolve! Raw Chocolate Brownies

These scrumptious brownies are raw, vegan and gluten free, 100% flourless and sweetened only with whole, soft, caramelicious medjool dates, a fruit about which I have previously waxed poetic, here.

Mouthwateringly rich and dense, Eat to Evolve! Raw Chocolate Brownies contain few ingredients but offer a deeply complex taste experience. Make them with your choice of walnuts or pecans; both are equally delicious. Either way, I recommend cutting them small, and chewing each bite slowly for full flavor enjoyment.

I made a batch of the walnut version to bring to a picnic yesterday (see above picture), and was lucky to have one, lone brownie left over to take home!

Here they are with pecans inside and on top, an elegant touch.

After receiving many requests to share the recipe, I am pleased to do so here and now. May you enjoy these sweet treats, body and soul.

Eat to Evolve! Raw Chocolate Brownies
Makes one 8" X 8" pan, or about 25 small brownies

3 cups raw walnuts or pecans
20 medjool dates, pitted, at room temperature
2/3 cups raw cacao powder
1/4 teaspoon Himalayan pink salt, or sea salt
1 teaspoon vanilla extract
2 teaspoons cold water

Set aside 1/4 cup of raw walnuts or pecans for topping, and add remaining nuts to food processor along with salt. Process nuts and salt together until finely ground. Add remaining ingredients and process until a consistent, well-mixed dough comes together in a ball. If necessary, sprinkle in more water to help mixing along, but careful not too much—you want it moist, not gooey.

Transfer brownie dough to an 8x8 Pyrex baking dish and with very clean hands, press it down until evenly distributed. Peer through the sides of the Pyrex to ensure a regular height all around. Then give a final pressing with the back of a stainless steel spatula, to create a smooth surface.

Chop the reserved 1/4 cup nuts, sprinkle over the top of the brownies and gently press them in with the spatula.* Or if you prefer, decorate the top with whole pecans, in which case, you may need a few more than the 1/4 cup reserved—think 20-25 total, laid out in neat rows so there will be one pecan atop of each individual brownie.

Cover the dish with waxed paper, put foil or plastic wrap over that, and chill brownies in the refrigerator until they firm up. Once they are firm and hard, you can slice them. I like to cut them small, in one-inch squares, or so. To do this, make four cuts on each side to yield 25 brownies per pan. Or, if you decorated with pecans, use the whole nuts as your slicing guide.

Keep brownies chilled until ready to eat. They taste better at room temperature, but store best in the fridge.

*If decorating the brownies with chopped nuts on top, you may wish to pulse-chop the reserved 1/4 cup of nuts in the food processor as a very first step, before you start making the brownies proper.

Everybody loves my Raw Chocolate Brownies! Won't you have one?

Raw Almond Milk, French Press Style

For years I've shied away from making my own almond milk. For one thing, I'm not much of a milk (of any kind) user, but it's the straining step in particular that always seemed like too much trouble.

Okay, full disclosure. The "nut mylk bag" thing really turns me off. You know what I'm talking about: the reusable fine mesh bag, made of nylon or hemp cloth, that you have to suspend over some type of receptacle, pour your blended almonds into, and squeeze with your hands, again and again?

Not that I mind milking things. I've milked a few cows and goats in my time, for instance, and quite enjoyed it. But the cumbersomeness of the nut mylk bag, the slimy factor, the questionable hygiene, the clean up? No thanks. I do own a nut mylk bag. But truth be told, I've never used it. Not even once!

I've always loved the idea of making my own fresh almond milk, though. And lately I've been dreaming of an almond milk green smoothie, say, with bananas, dates, and comfrey added - yum! I know I could use boxed almond milk, but that doesn't really appeal to me either: too dead and processed.

So, it was with great excitement that I learned, from fabulous N.Y.C. Food Coach Dana James, of a new, bag-free option for homemade almond milk production: the French Press method.

Mais oui - but of course! Why didn't I think of that?

Using a French Press instead of a nut mylk bag to strain the pulp from your blended almonds-and-water mixture is as straightforward and easy as it sounds. I tried it for the first time last night, and I'm sold. You will be, too. Here's the basic recipe:

Raw Almond Milk, French Press Style

1/2 cup raw, organic almonds
water to soak
3 cups fresh, cold water
pinch of sea salt
1 teaspoon honey, maple syrup or agave

Soak almonds eight hours or overnight. Drain and rinse, then add to high speed blender with 3 cups water, sea salt and sweetener. Blend on high for one to two minutes. Pour into French Press, cover and depress plunger verrry slowly. This will take some effort and patience, but go slowly; liquid may gush out if you plunge too hard or fast. Pour fully-pressed almond milk into a clean glass jar and try to use within a few days for maximum freshness: this is a raw and living food!*

All mixed up and ready to go - love that foam!

Post-plunging. Observe strained almond pulp at base:

Serving Suggestion (I had this for dessert, but could be breakfast, too):

Hail Merry Grawnola, Holy Crap Cereal and Jungle Peanuts topped with Fresh-Pressed Almond Milk

* The Sad Truth About "Raw" Almonds
It's been a challenge to find really raw almonds since the almond pasteurization laws went into effect in 2007. Almost all storebought organic almonds are now "pasteurized" with steam, while non-organic raw almonds may be treated with surface chemicals or radiation (scary). It is still possible to purchase unpasteurized, truly raw almonds, however. Californians can buy direct from farmer in quantities of less than 100 pounds, and some online vendors carry them, but the cost is often high. I offer economically priced, really raw almonds through my Community Superfoods shop. Local readers, please email me if you're interested and I'll hook you up!