Spirulina Nutritional Breakdown

Spirulina, a blue-green algae, grows naturally in fresh water ponds and is grown commercially in East Asia, Southeast Asia, and the US. With an unusually high amount of ribosomes in the cell structure of Spirulina, it yields a typical 65% - 71% protein content. This is very important information for vegetarians and vegans, as it meets protein content in meats - AND provides a whole bunch of micronutrients. This post will go through an in-depth nutritional breakdown of the high net gain food Spirulina! Keep in mind through your read that the lack of hard cellular walls in this superfood allows for rapid and easy assimilation of the following nutrients. This means less energy is spent on digestion, and more energy is available to deal with life's events!

The eight essential amino acids include:
ISOLEUCINE: encourages optimal growth, intelligence development and nitrogen equilibrium in the body
LEUCINE: Stimulates brain functioning, increases muscular energy levels.
LYSINE: Building block of blood antibodies, strengthens circulatory system and maintains normal growth of cells. (also used as a supplement to treat HSV)
METHIONINE: Vital lipotropic (fat and lipid metabolizing) amino acid that maintains liver health. An anti-stress factor, it calms the nerves.
PHENYLALANINE: Required by the thyroid gland to produce thyroxine (which acts on metabolic rate)
THREONINE: Improves digestion
TRYPTOPHANE: Increases use of B vitamins, improves nerve health, promotes calm (used as a supplement for depression)
VALINE: Stimulates brain functioning and muscle coordination

Spirulina also supplies ten of the twelve non-essential amino acids.
ALANINE: Strengthens cellular walls.
ARGININE: Helps detoxify blood, as well as produce semen. (Seminal fluid is roughly 80% arginine.
ASPARTIC ACID: Helps transformation of carbs into cell energy.
CYSTINE: stimulates good pancreatic health, stabilizing blood sugar & carb metabolism.
GLUTAMIC ACID: With glucose, one of the main fuels used by brain cells.
GLYCINE: Stimulates energy & oxygen use in cells.
HISTIDINE: Strengthens nerves, particularly in the auditory organs.
PROLINE: A precursor of glutamic acid.
SERINE: Helps build the protective fatty sheaths around nerve fibers.
TYROSINE: Slows aging of cells, used in coloration of hair & skin, including protection from sunburn.

Next, let's take a look at the vitamin content in Spirulina.
B6: Helps in assimilation of protein, and promotes cardiac health
BIOTIN: Enzyme carries CO, helps in assimilation of other B-complex vitamins. (eating raw egg whites & some raw fish will destroy biotin)
B12: This is the tough one for those of us that eat entirely plant-based. Spirulina is very rich in this vitamin, containing 250% more than beef liver, thought to be nature's richest source previously. One serving of Spirulina exceeds the Recommended Daily Allowance of 1.5 to 3 mcg daily.
PANTOTHENIC ACID: Used by adrenal glands, to deal with physical/mental stress.
FOLIC ACID: Necessary to forming hemoglobin in red blood cells. Deficiency results in poor growth of cells, very important vitamin for women who plan to conceive (you can take folic acid supplements up to a year before you plan to conceive to prepare your body for optimal baby health!)
INOSITOL: Maintains liver health, detoxifies carcinogens, normalizes blood cholesterol levels. With choline, inositol is used by the liver to manufacture lecithin.
NIACIN: cholesterol lowering (A good point to remember is that plant foods contain NO CHOLESTEROL-meaning plant based diets are ideal for those individuals who struggle with cholesterol build up.
RIBOFLAVIN or B2: Deficiency can lead to cataracts, failing vision, watery eyes and uncontrollable eczema. This is the most common vitamin deficiency.
THIAMINE or B 1: Helps in breakdown of carbohydrates and maintains glucose levels in the blood.
Vitamin E: Protects heart and vascular health, promotes oxygenation of cells (which is why it is important to skin)

Being a sea vegetable, spirulina is able to absorb minerals from ancient soils and lives in alkaline waters, where no other plants can live! Minerals in spirulina include:
POTASSIUM: Crucial to body electrolyte balance, deficiency may cause heart arrest, hypertension, adrenal exhaustion or muscular collapse.
CALCIUM: Important to bone & dental health (Spirulina supplies about as much calcium, gram for gram, as milk)
ZINC: Effects mental health, prostate functioning & healing capacity.
MAGNESIUM: Assists in assimilation of vitamin C, B vitamins and protein.
MANGANESE: Promotes activity of acetylcholine (neurotransmitter), & assists in stabilizing blood sugar.
SELENIUM: Slows aging, oxidation & free radical formation, reduces the toxic effect of carcinogens, & improves cardiac functioning
IRON: Assists in forming hemoglobin, (the blood pigment in healthy red blood cells that carries oxygen)
PHOSPHORUS: Found in almost every cell, works with calcium to maintain bone density. Helps digestion of carbs & B vitamins (niacin & riboflavin)

Another quality of this superfood that is rare is the abundant cartenoid content. Cartenoids can be thought of as a pre-cursor to the production of Vitamin A in the body. Vitamin A in a pre-formed state is only found in animal sources. This pre-formed source of vitamin A is fat-soluble and not easily excreted from the body, often leading to toxicity. Spirulina contains the following cartenoid forms: alpha-carotene, beta-carotene, xanthophylis, cryptoxanthin, echineone, zeaxanthin, and lutein.

In addition to the vitamin, mineral and protein content of spirulina, it's enzymatic pigment content is important to know as well. Chlorophyll is spirulina's most visible pigment. Did you know the molecular structures of chlorophyll and human hemoglobin are almost identical? This is why chlorophyll is sometimes referred to as 'green blood'. When chlorophyll is ingested with enough iron, the magnesium can yield a hemoglobin molecule. Chlorophyll intake can aid with anemia, digestion, and ulcers. It can also relieve constipation, regenerate damaged liver cells, dilate blood vessels (increasing circulation), and used in WWII as an antiseptic/anti-inflammatory.

To leave you all with one final comparison, the caloric content of spirulina makes it an ideal food for those of us trying to lose weight. The are roughly 3.9 calories per gram of protein in Spirulina, versus 65 calories of beef per one gram of protein. Nutrient-dense plant foods are the ideal way to obtain micronutrients and macronutrients, and to spend less energy in digestion and more energy living life!

Are Plant-Based, Whole-Food Diets TRULY better?

"I could never give up meat."

"Where do you get your protein?"

"You must be hungry all the time."




These questions, and plenty more, are painfully familiar to any advocate of a plant-based, nutrient dense diet. For nine years I have spent countless hours with family, friends, acquaintances and strangers debating the benefits/supposed drawbacks of choosing to remove meat from one's diet. However, not all vegetarians are healthy! I've known plenty of 'junk-food vegetarians', often ethical herbivores, that are not educated on the benefits of whole foods any more than their meat-eating counterparts. The bottom line is no matter what your diet, it is nutrient dense whole foods that lend toward a healthy lifestyle.

So, what is meant by 'whole-foods'? What exactly is 'nutrient density'? 'Whole foods' refer to foods that are complete with naturally occurring nutrients and do not contain artificial ingredients. Billions of dollars have been spent to plant pervasive sentiments in our culture that bigger is better, easier is better, dead is better. Several common misconceptions about plant foods are that they are inaccessible, strange and unfamiliar, or expensive. In reality, it is quite the contrary. Each and every fruit and vegetable at your local farmers market should be familiar to you and your children, inexpensive, and accessible. Local farmers often offer good food box programs, which cut the costs of obtaining whole foods a great deal. They also build sustainable community relationships, and support local food. (Please check out Community Supported Agriculture if you are in Ontario - it is a great program: http://csafarms.ca/index.html)

The big-ticket item that we all chase each day of our lives is energy. Everyone needs it, it is a sign of life, and required by every action in our bodies- including digestion. Nutrient density is very important to the health and wellness of each of us. A simple ratio, nutrient density can be calculated by dividing the average micro-nutrient content in any given food by the amount of calories it contains. It is important to distinguish here, the difference between micro-nutrients and macro-nutrients. We are all bombarded by a mass of macro-nutrient rich foods in our daily lives. Protein, carbs, and fat together make up 100% of the calorie content in all foods. (starch, fiber, and sugar are examples of carbohydrates - remember this if you have diabetes!) Micro-nutrients on the other hand, contain vitamins, minerals, trace minerals, phytochemicals, antioxidants, and carotenoids. The World Health Organization has referred to micro-nutrients as the "magic wands" that allow our bodies to produce enzymes, hormones and other materials necessary for healthy growth and development. (More in detail on this in Whole Foods to Thrive by Brendan Brazier if you're interested-I certainly recommend it)

I'm sure we've all heard the phrase "empty calories". The easiest way to ensure weight gain is to eat a diet of macro-nutrients, that is protein, carbohydrates, and fats, or "empty calories". Micro-nutrient rich foods often contain NO calories. This is why nutrient dense foods are sometimes referred to as 'high net gain foods'.

Common health issues in North America that derive from improper eating habits include obesity and disease. A lack of micro-nutrients and overabundance of macro-nutrients lead to hunger signals remaining active, influencing overeating and causing weight gain. Additionally, low levels of nutrients in one's body increases the likelihood of disease. For example, low body pH can lead to kidney stones, reduction of growth hormone, muscle tissue loss, inflammation, loss of cellular energy production, and much more. To avoid this we require alkaline-forming foods, foods that are high in minerals. Chlorophyll rich foods for example, (dark leafy greens) are especially alkaline-forming.

Lastly, I'll leave you all with a brief list of some whole foods to choose for optimal health:

- Alkaline Forming: all green vegetables, seaweed, algae (spirulina is great in shakes)
- Antioxidants: berries, fruits that are dark-coloured, colourful vegetables, green tea
- Calcium: dark leafy greens (spinach, kale, collard greens), sesame seeds
- Electrolytes: coconut water, molasses, seaweed, bananas, tomatoes, celery
- Essential Fatty Acids (EFAs): seeds are best for vegans here, (sacha inchi, hemp, flax, chia)
- Iron: (as an aside, iron is drawn into plant plasma from SOIL, animal products contain iron because of the plant foods THEY eat) pumpkin seeds, leafy greens (particularly kale), legumes (lentils, chick peas)
- Phytonutrients: colourful vegetables

For all of the above stated reasons, a plant-based, whole foods diet is the best and only way to obtain optimal health.


"Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution to a vegetarian diet."
Albert Einstein

"Non-violence leads to the highest ethics, which is the goal of all evolution. Until we stop harming all other living beings, we are still savages."
Thomas Edison

Lactivism Post! Increase/Induce Milk Production Naturally

Pregnant or nursing? You'll want to know about these herbs!

Fenugreek: Famous for culinary wonders, and used commonly in North Africa, the Middle East, and India for herbal remedies. Fenugreek has been used traditionally to lower fever, lower blood sugar (great for diabetics!), and lower blood cholesterol levels. For pregnant and nursing moms, this herb will act as a galactalogue and may induce childbirth with late term little ones.

Goat's Rue: Also known as French Lilac, Goat's Rue is a perennial shrub native to some parts of Asia and all over Europe. In some cases, breastfeeding moms given this herb as a supplement noticed a 50% increase in milk production. The herb also contains an alkaloid compound called "galegin" that has been known to lower blood sugar levels, an effective treatment for diabetics. The best way to use this herb is with herbal infusion, a simple tea.

Milk Thistle: Lastly, Milk Thistle is more effective as an extract than as an infusion. Look for tinctures (distilled extract) or essential oils. This herb was used traditionally for gallbladder and liver disorders, and more recently for increasing milk production.

The main idea here is not only that herbal/natural remedies may provide relief for specific ailments/concerns, but that many herbs have multiple beneficial health effects. More later on pursuing a healthy alternative lifestyle!

The Health Benefits of Camphor

Use Camphor, Save your Liver

Lately I've been coming across a surprising amount of articles warning against the excessive use of acetaminophen. Overdose is the leading cause of drug induced liver disease, and the most common cause of acute liver failure across the world. (Check out the wiki article for more info; http://en.wikipedia.org/wiki/Hepatotoxicity ) Naturally, I'd like those near and dear to me (and everyone else, really) to seriously consider throwing out the pill bottles. Everyone gets headaches, back pains, & all kinds of tension-induced-what-have-yous. More each day, we are being exposed to louder noises, invasive bright lights, & psychosocial stressors that are new in our evolutionary cycle. Stress is a reality of our lives. However, there are environmental toxins that we can choose to cut out of lives. As an overly medicated society, short-term relief takes priority despite knowledge of long-term consequences. Lifestyle changes may seem daunting, but taking one step at a time will make for an easy transition. (Substitute caffeine for coconut water in the morning, water for soft drinks, quinoa for rice, granola for generic cereals, almond milk for milk ect)

In addition to consciously breathing from your diaphragm, relaxing muscle tension, and drinking plenty of water; here's something used to manage pain naturally...

Camphor, found commonly in white crystalline form or as an essential oil, derives from the stems, roots and other parts of the camphor tree native to east Asia. The volatile oil from the camphor tree has been used traditionally for arthritic pains, rheumatic pains, skin problems, colds sores, headaches, and various areas of the body for pain and bruising. These uses can be compared to the modern use of products such as tiger balm - containing the active ingredient camphor. Camphor oil also relieves pain associated with the symptoms of bronchitis, common cough, and chest congestion. For a camphor-infused Save-Me-Salve to use on your aching nooks and crooks, visit my Etsy shop: http://www.etsy.com/shop/holisticparadigm

Vegan Stir Fry

Ingredients:
- teaspoon vegetable oil
- 1/2 teaspoon sesame oil
- dash of hot chili oil
- 1/4 cup chopped onions
- 2 cloves garlic, minced
- 3/4 cup textured vegetable protein
- 1 cup snap peas, cut in half
- 1 1/2 cup bean sprouts
- 1 red pepper
- 1 cup spinach
- 2 servings of your favourite noodle - this will go well with anything from soba (buckwheat) noodles, to plain rice noodles
- 1 tablespoon vegetarian hoison sauce
- 1 lime
- dash soy sauce

Boil two servings of noodles in water with salt and 1/2 tablespoon vegetable oil.

Heat oil in a large wok and sweat onions. Add garlic and textured vegetable protein. Add snap peas, red pepper, half of a lime, vegetarian hoison sauce, and soy sauce. Simmer until vegetables become slightly tender, but maintain a crunch. Add bean sprouts and spinach, reduce heat to low, allow spinach to wilt and serve with warm noodles. This is a quick and easy weeknight dinner!

After the Winter Blues!

Since I haven't posted any recipes over a long winter stretch - I'll just say a belated Eid Mubarak to those who just celebrated persian new year! With each spring equinox the sofreh (table spread) brings in the new year. Each home usually includes the following:

• Sabzeh, wheat or lentil sprouts representing rebirth.

• Samanu, wheat pudding represents reward and new growth.

• Seeb, apples symbolize health and beauty.

• Senjid, the dried fruit of lotus tree representing love.

• Sir, garlic for its medicinal qualities symbolizing good health.

• Somaq, thought to be the colour of the sun, symbolizing warmth

• Serkeh, vinegar represents old age, wisdom and patience

Vegan Tofu Turkey

This recipe was a result of combining aspects of a few different tofu turkey recipes on the web. Let me know what you think! The trick with the tofu turkey (if anyone out there is thinking vegan holidays) seems to be how long it's pressed. The longer its pressed*, overnight is ideal, the firmer your tofu will become.

Ingredients:

Tofu turkey:
5 (10 oz) large blocks of tofu
1/4 cup sesame oil
1/2 cup soy sauce
1/2 cup fresh minced parsley
1 Tbsp garlic powder
1 Tbsp thyme
1 tsp black pepper
1 tsp lime juice

Stuffing:
1 cup diced onions
1 1/2 cups diced mushrooms
1 1/2 cups diced celery
2 cups soft bread crumbs
1/2 cup crushed walnuts
1/2 dried berries

One cloth (cheesecloth or clean
dish cloth)

Line a colander with a cheesecloth. Crumble tofu and blend in a food processor with the first 7 ingredients. Then pack it into the colander, and cover
with overlapping cloth.
Get creative here and place a flat item on top (i.e. dessert plate, tupperware lid) then set a heavy object on top of that. *I used books and pressed the tofu for about 2 hours. Leaving the tofu to press overnight in a fridge or cold room would be ideal.

Meanwhile, make the stuffing. Sauté onions, garlic, celery, walnuts, berries and mushrooms in 1 Tbsp sesame oil for one minute then add the herbs and half the soy sauce, cover, and cook 5 minutes or until vegetables are tender. Add bread crumbs and mix well.

With your tofu pressed for at least two hours, scoop out middle portion with a
large spoon about 1 inch of space around the sides of the colander. Press the stuffing in the hollow and cover it with the spooned out tofu. Press down firmly.

Grease a baking sheet/dish and quickly flip the tofu turkey over onto it, flat side down. Combine the remaining soy sauce and sesame oil and brush it over the top to baste. Cover with foil and bake for one hour at 425°F. Transfer to a serving plate, baste with any remaining liquid. Serve with your favourite veggies!

Tips: cook sweet potatoes, carrots, whole mushrooms and zucchini along with your tofu turkey surrounding it in the baking sheet. It will save time and turn out delicious.