PLANTS AS A SOURCE OF PROTEIN

Protein is essential to our life, although perhaps not in the QUANTITY or FORM in which it is typically consumed.

In our last newsletter, we reviewed THE CHINA STUDY by T. Colin Campbell, Ph.D., on the relationship between health problems and excess protein consumption, particularly protein from “animal sources” -- as opposed to “plant-based” protein.

Protein is made up of more than twenty basic building blocks, called amino acids. Although the body can make some of these on its own, there are nine that we can only get from food. These are called ESSENTIAL AMINO ACIDS.

As is widely known, animal sources of protein (meat, fish, poultry, eggs, dairy products) provide complete proteins—with all of the essential amino acids.

What many people don’t realize is that you can also get the raw material for complete protein from plant sources: fruits and vegetables, grains and legumes, nuts and seeds. And, you’ll get the full complement of protein your body needs by eating a good variety of them.

We are not advocating a vegan diet (one without any animal products). However, we would encourage you to make plant-based proteins a major component of your diet. Plus, this source of protein may be the most digestible type, providing enzymes for digestion and allowing for slow but steady synthesis of new protein when the raw materials (various amino acids) are all included in the diet. Unlike animal protein, it is also low in fat.

HOW TO GET COMPLETE PROTEIN FROM PLANTS

As explained by Frances Moore Lappe in 1971 in DIET FOR A SMALL PLANET as well as by many other dietary experts since, the nine essential amino acids making up the complete protein found in meat are also found in plants.

The most common plant-based sources of essential amino acids are:

1. GRAINS such as rice, corn, wheat, barley, and oatmeal. These form the basis of a vegetarian diet.

2. LEGUMES such as soybeans, lentils, red beans, peanuts are very good sources of protein. Soybeans are the legume highest in amino acids followed by lentils and peanuts.

3. NUTS and SEEDS. Of the commonly eaten nuts, almonds, walnuts, pistachios, and cashews have a high protein content. The seeds richest in amino acids are pumpkin, sunflower and sesame seeds.

These three food sources of amino acids are viewed as complementary because in various combinations, they provide a complete protein. However, you don't have to eat foods with complementary amino acids in a single meal or even on the same day in order for the digestive process to assimilate them as equivalent to "complete proteins." That is to say, you don’t have to worry about combining food. Your body will do that for you.

Without consciously thinking about it, you can prepare and consume food that gives you complete proteins. For example, eat a breakfast of granola (a good mix of nuts, seeds, and grains) with soy or rice milk, or if you prefer, with milk or yogurt.

By the way, you can use dairy products such as low fat milk and yogurt to enhance the nutritional value of grains, legumes, and nuts and seeds without exceeding the limit of 5% animal protein recommended by Dr. Campbell. For lunch and dinner, as a main dish or a side dish, get creative with brown rice and tofu or lentils and plenty of steamed vegetables. And imagine this: a peanut butter sandwich on whole grain bread will give you what you’d get from eating a piece of steak -- and with a high fiber content as well!

JUST REMEMBER: Another essential part of eating a primarily plant-based diet is to eat only whole, unprocessed, non-genetically altered foods: for example, brown rice, whole wheat bread, raw or lightly toasted nuts and seeds.

RICE SALAD with OLIVES & ALMONDS = GRAIN plus NUTS

The Rice Salad with Olives & Almonds served at Rio Caliente was inspired by RECIPES FOR A SMALL PLANET by Ellen Buchman Ewald. Her book contains some great protein-rich, plant-based recipes.

SALAD RECIPE

Mix the following ingredients:
2 cups brown rice (cooked with parsley juice and cooled)
½ cup sliced green olives
¼ cup sliced raisins
¼ cup fresh chopped basil
¼ cup fresh chopped parsley
½ cup roasted almonds (cut in half)

Combine the salad dressing ingredients:
½ cup fresh orange juice
½ cup olive oil
3 tablespoons honey
2 tablespoons dry dill
1 ½ tablespoons lemon pepper seasoning

Add the dressing to the above ingredients.

WHEN'S THE BEST TIME TO COME?

Whenever you want an escape, come join us!
RIO CALIENTE has recently been named in USA TODAY as one of the "TEN GREAT PLACES TO RETREAT FROM THE HUBBUB."

At 5,000 feet above sea level, the mountain summer is glorious – NOT HUMID, NOT TOO HOT.

Daytime highs are in the mid 70s, with comfortably warm nights. The wildflowers are in full bloom and short rain showers in the late afternoon keep everything lush and green.

* In JUNE Dr. Clifford Mullins will offer chiropractic adjustments and a course in Theokinetic Mudra , a fascinating way to allow our body to communicate. Then, from the 15th to the 30th, Merritt Swenson opens your eyes with Astrology and Star Gazing.

*JULY features Chiropractor and Nutritionist Dr. Nancy Wilkinson and Hypnotist Nina Glaser.

* At the beginning of AUGUST, Laura Magaña Newton offers Film and Photography. Then Margaret Burk and Mary Louise Stefanic will feature Story Telling and also Mask-Making workshops in conjunction with local Huichol craftspeople who are available to add their traditional beadwork to the masks.

* In SEPTEMBER, Dr. Steve Perlman presents “The Benefits of Chiropractic” and then it’s Rose Ledbetter with her very popular Clairvoyant Readings, Spiritual Healing, & Psychic Classes.

And, of course, we have wonderful daily hikes, yoga and pool exercises.

HASTA PRONTO - SEE YOU SOON!

We hope you've enjoyed hearing from us.

Caroline, Panchito, Precious and all the Staff at Rio.

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