Foods High in Protein

So, Protein. Pregnant women need it. According to the Centers for Disease Control and Prevention, a pregnant woman should get 10 extra grams of protein while they are pregnant. That's approximately 60 grams of protein! So, for all you raw soon-to-be mommies or those of you who are just interested in which raw foods have the most protein, here is a chart from The Fat Free Kitchen!  You can rest assured that while this table is not a RAW table, and it talks about cooking the veggies, you can eat the foods raw and enjoy even more protein that hasn't been destroyed during cooking. Just don't overdo it, because excess protein can harm your body! Anyway, Enjoy!

Description	Weight (g)	Measure	Content per Measure (g)
Alfalfa seeds, sprouted, raw	33	1 cup	1.32
Artichokes, (globe or French), cooked, boiled, drained, without salt	120	1 medium	4.18
Asparagus, canned, drained solids	72	4 spears	1.54
Asparagus, cooked, boiled, drained	60	4 spears	1.55
Asparagus, frozen, cooked, boiled, drained, without salt	180	1 cup	5.31
Avocados, raw, California	28.35	1 oz	0.60
Avocados, raw, Florida	28.35	1 oz	0.45
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Beans, baked, canned, with franks	259	1 cup	17.48
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.43
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Beans, Cowpeas (Blackeyes), immature seeds,  boiled, without salt	165	1 cup	5.23
Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	170	1 cup	14.43
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Beans, Kidney beans, red, mature seeds, canned	256	1 cup	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, Lima beans, large, mature seeds, canned	241	1 cup	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled,  without salt	124	1 cup	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	1 cup	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	1 cup	14.04
Soybeans, mature cooked, boiled, without salt	180	1 cup	22.23
Soybeans, green, cooked, boiled, drained, without salt	172	1 cup	28.62
Beans, Snap beans, green, canned, regular pack, drained solids	135	1 cup	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	1 cup	2.36
Beans, White beans, mature seeds, canned	262	1 cup	19.02
Beet greens, cooked, boiled, drained, without salt	144	1 cup	3.70
Beets, canned, drained solids	170	1 cup	1.55
Broccoli, raw	88	1 cup	2.62
Broccoli, cooked, boiled, drained, without salt	156	1 cup	4.65
Beets, cooked, boiled, drained	170	1 cup	2.86
Beets, cooked, boiled, drained	50	1 beet	0.84
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt	170	1 cup	2.65
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt	119	1 cup	1.79
Cabbage, cooked, boiled, drained, without salt	150	1 cup	1.53
Cabbage, raw	70	1 cup	1.01
Cabbage, red, raw	70	1 cup	0.97
Cabbage, Savoy, raw	70	1 cup	1.40
Carrots, baby, raw	10	1 medium	0.08
Carrots, cooked, boiled, drained, without salt	156	1 cup	1.70
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	1.74
Carrots, raw	110	1 cup	1.13
Cauliflower, cooked, boiled, drained, without salt	124	1 cup	2.28
Cauliflower, frozen, cooked, boiled, drained, without salt	180	1 cup	2.90
Cauliflower, raw	100	1 cup	1.98
Celery, cooked, boiled, drained, without salt	150	1 cup	1.25
Celery, raw	120	1 cup	0.90
Corn, sweet, white, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, canned, cream style, regular pack	256	1 cup	4.45
Corn, sweet, yellow, canned, vacuum pack, regular pack	210	1 cup	5.06
Corn, sweet, yellow, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	164	1 cup	4.51
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	63	1 ear	1.96
Cucumber, peeled, raw	119	1 cup	0.68
Cucumber, with peel, raw	104	1 cup	0.72
Dandelion greens, cooked, boiled, drained, without salt	105	1 cup	2.10
Endive, raw	50	1 cup	0.63
Garlic, raw	3	1 clove	0.19
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Lettuce, cos or romaine, raw	56	1 cup	0.91
Lettuce, iceberg (includes crisphead types), raw	55	1 cup	0.56
Lettuce, looseleaf, raw	56	1 cup	0.73
Mushrooms, canned, drained solids	156	1 cup	2.92
Mushrooms, cooked, boiled, drained, without salt	156	1 cup	3.39
Mushrooms, raw	70	1 cup	2.03
Mushrooms, shiitake, cooked, without salt	145	1 cup	2.26
Mushrooms, shiitake, dried	3.6	1 mushroom	0.34
Mustard greens, cooked, boiled, drained, without salt	140	1 cup	3.16
Okra, cooked, boiled, drained, without salt	160	1 cup	2.99
Okra, frozen, cooked, boiled, drained, without salt	184	1 cup	3.83
Olives, ripe, canned (small-extra large)	22	5 large	0.18
Onions, cooked, boiled, drained, without salt	210	1 cup	2.86
Onions, dehydrated flakes	5	1 tbsp	0.45
Onions, raw	110	1 whole	1.28
Onions, spring or scallions (includes tops and bulb), raw	100	1 cup	1.83
Parsley, raw	10	10 sprigs	0.30
Parsnips, cooked, boiled, drained, without salt	156	1 cup	2.06
Peas, edible-podded, cooked, boiled, drained, without salt	160	1 cup	5.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	160	1 cup	5.60
Peas, green, canned, regular pack, drained solids	170	1 cup	7.51
Peas, green, frozen, cooked, boiled, drained, without salt	160	1 cup	8.24
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Peppers, hot chili, green, raw	45	1 pepper	0.90
Peppers, hot chili, red, raw	45	1 pepper	0.90
Peppers, sweet, green, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, green, raw	149	1 cup	1.33
Peppers, sweet, green, raw	119	1 pepper	1.06
Peppers, sweet, red, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, red, raw	119	1 pepper	1.06
Potato pancakes, home-prepared	76	1 pancake	4.68
Potato, baked, flesh and skin, without salt	202	1 potato	5.05
Potatoes, baked, flesh, without salt	156	1 potato	3.06
Potatoes, boiled, cooked in skin, flesh, without salt	136	1 potato	2.54
Potatoes, boiled, cooked without skin, flesh, without salt	135	1 potato	2.31
Potatoes, boiled, cooked without skin, flesh, without salt	156	1 cup	2.67
Potatoes, hashed brown, home-prepared	156	1 cup	3.78
Pumpkin, canned, without salt	245	1 cup	2.70
Pumpkin, cooked, boiled, drained, without salt	245	1 cup	1.76
Radishes, raw	4.5	1 radish	0.03
Spinach, canned, drained solids	214	1 cup	6.01
Spinach, cooked, boiled, drained, without salt	180	1 cup	5.35
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	5.97
Spinach, raw	30	1 cup	0.86
Squash, summer, all varieties, cooked, boiled, drained, without salt	180	1 cup	1.64
Squash, summer, all varieties, raw	113	1 cup	1.33
Squash, winter, all varieties, cooked, baked, without salt	205	1 cup	1.82
Squash, winter, butternut, frozen, cooked, boiled, without salt	240	1 cup	2.95
Sweet potato, canned, syrup pack, drained solids	196	1 cup	2.51
Sweet potato, canned, vacuum pack	255	1 cup	4.21
Sweet potato, cooked, baked in skin, without salt	146	1 potato	2.51
Sweet potato, cooked, boiled, without skin, without salt	156	1 potato	2.57
Tomatoes, red, ripe, canned, stewed	255	1 cup	2.42
Tomatoes, red, ripe, canned, whole, regular pack	240	1 cup	2.21
Tomatoes, red, ripe, raw, year round average	180	1 cup	1.53
Tomatoes, red, ripe, raw, year round average	17	1 cherry tomato	0.14
Tomatoes, red, ripe, raw, year round average	123	1 tomato	1.05
Tomatoes, sun-dried	2	1 piece	0.28
Tomatoes, sun-dried, packed in oil, drained	3	1 piece	0.15
Watermelon, raw	286	1 wedge	1.77

African American Child-Women: Nutrition Theory Revised

All right (hehe @ Justine Dell),

As advertised, I found a research study conducted by Medha Talpade that investigates early sexual maturation in African American females and connects it to nutrition. 

The first thing I will say is that there are, as with any primary research, some drawbacks to this study. There are moments while I was reading the methods section of the research report that I thought, "Ya know, that seems a bit...fishy." As in, there could be a lot of skewed evidence here based on methodology. So, I will present the research findings but ask you to check it out yourself before you decide that what is presented here is absolute fact. Anyway, I would encourage you to do that in general. In fact, I would encourage you to be cautious to EVER label anything Absolute FACT (except God, who is, indeed, a fact). Still, the information provided at least raises questions and provides evidence that the SAD is pretty awful for human bodies. 

So, what is this study all about? Talpade wanted to find out if nutrition in early life affected sexual maturation. Early sexual maturation is "associated with myriad psychological and behavioral problems" (2). "Increasing research evidence indicates that there are psychiatric risks for girls who enter sexual maturation at an early age" (3). Indeed, the NHANES III found that obesity was linked to psychological and emotional dysfunction. Preliminary findings suggested that today, AA girls eat significantly different than a generation ago and this newer study found that there are significant differences in nutrition between AA girls who mature early and those who do not. 

The study found lower calcium and fiber consumption related to early sexual maturation. 

So, basically, African American children (as well as any child/ren) need to make sure they are getting a great deal of calcium and fiber--especially if being raised raw. While most raw foodists will claim that the raw food lifestyle can provide plenty of essential vitamins and minerals/proteins, it is very important to make sure kids are getting the RIGHT amount they need of the right kinds. Perhaps consider blood tests and perhaps a supplement if you are afraid your kids are not getting the right amount of fiber and calcium!

Here also is more information regarding African American health and nutrition: http://www.faqs.org/nutrition/A-Ap/African-Americans-Diet-of.html

Nutrition for a Healthy Pregnancy

Of course, only women can carry a baby and give birth to a baby. Therefore, pregnancy is an important topic for ladies' week! Even if you plan to never have a[nother] child, you probably know someone who is thinking about having/going to have/about to have a baby. In Ani Difranco's words, "To split yourself in two is just the most radical thing you can do" AND--if you choose to take that step, you must fight for your baby at all costs--even if it costs you that extra slice of pizza. Its the ultimate feminist movement, to have a baby, and it is the ultimate test of female strength! Kudos to all women who have taken this journey!!!

AND, as it turns out, "what you eat before and during your pregnancy," according to Miriam Erick, "could be one of the most important considerations for your health and happiness during those nine months" (xxxii). Erick says that normal pregnancy symptoms can drive a woman absolutely nuts while carrying her baby, such as "Fatigue, morning sickness, constipation, hemorhoids, varicose veins, tooth and gum problems, leg cramps, nosebleeds, skin problems, colds and infections, mild depression, and mood swings..." Even these are only "a few of the NUTRITIONALLY RELATED side effects of pregnancy that might be avoided or at least lessened by proper diet" (xxxii). I hear about these side effects ALL THE TIME from pregnant people. You will probably get one or two, I'm sure, but you can lessen them dramatically (or prevent them) by eating better and making sure you are getting enough vitamins/minerals that your body needs!

First, if you are in your childbearing years, you should consider stocking your body with a few beneficial vitamins: Iron and Folic Acid.

Of iron, you should consume 18mg of iron each day. You should make it even higher if you have heavy periods or use IUD. If you are iron deficient, get MORE IRON! You can get iron in wheat germ, spinach, beet greens, sunflower seeds, mangos, avocados, raisins, almonds, beans.

Of folic acid, get 400mcg daily! This can be the most important vitamin to prevent birth defects! You can get it in spinach, tomato juice, collards, asparagus, wheat germ, beans.

Now, WHILE YOU ARE PREGNANT, you must must must consider your eating habits. Erick's research tells us that despite popular belief, a growing baby gets most of its vitamins from WHAT YOU EAT AS YOU EAT IT! That means every bite you take is a choice for either helping your baby grow and develop, or just stuffing it full of twinky! EEP!

To get the minerals and vitamins you really need, you need to be eating at least eight servings of fresh fruits and vegetables (full of vitamin C such as citrus as well as leafy greens!)! You also need to make sure you are getting plenty of vitamin C.

Calcium Rich Foods:
Bok Choy
Broccoli
Collard Greens
Dandelion Greens
Figs
Mustard Greens
Orange juice
Rice Dream
Turnip Greens

Fantastic Veggies (* high in folic acid):
Asparagus*
Bean Sprouts
Green Beans
Beets
Broccoli*
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Chard*
Collards*
Dandelion Greens*
Eggplant
Kale*
Mustard Greens*
Okra
Pea pods
Green Peas*
Romaine*
Spinach*
Squash
Succotash
Sweet Potato
Tomato
Turnip Greens*
Zucchini

Fabulous Fruits:
Apple
Applesauce
Apricots
Banana
Berries
Cantaloupe
Casaba Melon
Cherries
Grapefruit
Grape
Kiwi
Honeydew Melon
Mandarin Oranges
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Prunes
Tangerine
Watermelon

Erick's Nutrition: 1, 2, 3 table:

1. 2/3 or 3/4 of your plate should be heaped with a variety of whole grains, veggies, and fruits.
2. Include at least one whole grain and two fruits and/or veggies at every meal and one fruit or veggie at each snack.
3. Before you eat, always ask, "Is this good for me and my baby?" If so, eat. If not, find an alternative!

Raw Superfoods (awesome buzzword) for Pregnancy (mostly taken from Erick's book) are:

Spinach: One cup of cooked spinach supplies only 41 calories, yet boosts your zinc intake. It also has calcium, magnesium, iron, and folic acid.

Strawberries: 2 cups of strawberries are only 100 calories and ensure optimal iron intake while providing lots of fiber and Vitamin C!

Wheat Germ: 1/2 cup of wheat germ supplies more than half of your daily magnesium needs, as well as a ton of vitamins (100% of your daily folic acid and 50% vitamin E), Iron, Zinc, and other minerals!

Broccoli: High in folic acid, vitamin C, beta carotene, iron, magnesium, calcium, vitamin B12, just about everything else!

Papaya: Supplies more than twice your day's need for vitamin C, more than your daily allotment of Vitamin A (as beta carotene), magnesium, calcium, potassium--and low in calories!

Water: DRINK A TON OF THIS!

So, what about being raw? Does this change how/when/what I eat? Yes, it does. But not much. If you are already high raw, you are pretty much there. Your baby will be getting all kinds of super healthy foods and nutrients and vitamins into its developing little system. BUT, you should try to get a ton of whole grains, calcium rich foods, and protein. Make sure you are eating enough raw veggies/nuts/seeds to make up for these vitamins. You are looking for foods high in Vitamin D, Vitamin B2, Vitamin B12, and calcium.

I hope this helps/is interesting! I think its awesome. God really has provided us with all the tools we need for happy, healthy, well-developed babies/bodies! Its just what you make of it bite by bite.

Salads, salads, and MORE SALADS!

Well, at least there's......

Aren't all of God's natural creations simply beautiful!?

THE (totally awesome) SIDE SALAD!!!! 

So, what can I say? Is this salad a beauty or what! I made this salad with a bit of crispy romaine, baby greens, green pepper, red pepper, yellow peppers, cucumbers, and grape tomatoes. All organic, of course! I topped this basic side salad off with a nice raw red wine vinaigrette. It. Was. Awesome!

Clearly, Andrew and I love certain veggies--all of the ones in this salad, more or less. They are our staple veggies (except the grape tomatoes) and we buy them every week.. Yup, every week we stock up on our leafy greens (mostly lettuces right now, rather than kale, spinach, etc. However, there is a lady who was at our farmers market who sold all natural spinach that was extremely tastey). We always make sure to get two of each of our favorite bell peppers, though soon we will be growing some (God willing) in our organic garden plot! We get two cucumbers, and red onion. These I eat ALL THE TIME. AND, they make the great side salad you see above (if you add the grape tomatoes). 

What's awesome, in my opinion, about the side salad is how AWESOME it tastes (5 raws by the way. An excellent side salad, for a side salad)!!! And, it fills us up, so we can make less of our main course and save money (red pepper/coconut soup anyone?! Coconuts are expensive!). Yeah, I'll say that again: we save money eating these things! And not only that, here is some nutritional information for the side salad pictured here:

This salad is FULL of the following:

Vitamin A

Folic Acid

Vitamin C

Vitamin B1 and B2

beta-carotene

Vitamin K

Thiamine

Silica (Cucumber)

Potassium

Magnesium

Molybdenum

Lycopene

Biotin

Fiber

WOW! I know, right!? Just make sure you are making your side salads with ORGANIC produce, so as not to cancel out the benefits of these vitamins! And what ARE the benefits of a side salad full of so many vitamins?? Well, these vitamins help with these things:

Vitamin A: Proper growth/development, eyesight

Folic Acid: Critical to cell division

Vitamin C: Makes collagen, the main protein of the body. Metabolizes fats. Vital for wound repair, healthy gums, and prevention of bruises. Critical to immune function. Antioxidant. 

Vitamin B1 (Thiamine): Energy production, carbohydrate metabolism, nerve cell function.

Vitamin B2 (Riboflavin): Energy production.

Beta-carotene + Lycopene: Antioxidant, converts to Vit A. 

Vitamin K: Blood clotting, bone health, 

Potassium: Electrolyte. Water balance, kidney and adrenal function, muscle and cell function, heart function.

Magnesium: Activates enzymes. Maintains cell charge in muscles and nerves. Energy production, protein formation, cell reproduction.

Biotin: Utilizes fats and amino acids.

Whoa! Lots of goodness! What would we do without all these vitamins! Next meal, add a beautiful side salad--and feel GREAT about the choice (because the rest of your body will)!

Please tell me, what is your favorite thing to use in your side salads?! Mine is by far red onion. I am a red onion fiend! 

Btw: For the nutritional information, I use The Encyclopedia of Healing Foods by Michael Murray and Joseph and Lara Pizzorno. It is a super guide for me! I use it ALL. THE. TIME.