This is a great article I found by Shaklee's Health Science's - Enjoy!

Health Science Bulletin - October 2009 - The Power of Protein

It’s essential to the growth, repair, and maintenance of all body tissues. It’s also required for making enzymes - catalysts essential to all life processes, and hormones - powerful chemical messengers that circulate through your bloodstream to specific target cells, where they generate a wide range of biological responses. It also helps your body maintain fluid and electrolyte balance, provides a source of energy, and helps your body fight off disease. These are the powers of protein!
These powers are made possible by consuming adequate amounts of dietary protein from a variety of lean meats, fish, and poultry, as well as soy and milk, which supply the body with amino acids, the basic building blocks from which the body can make its own body proteins.
Not All Protein Is Created EqualFoods provide about 20 different amino acids, of which more than half are considered to be “nonessential.” In other words, the body can make them for itself. However, nine other amino acids are considered “essential,” meaning the body is unable to make them on its own. And unlike the carbohydrates and fats we consume, amino acids are not stored in the body. Therefore, the body must rely on a constant and steady supply from the protein-rich foods we eat every day.
So what are the best sources of dietary protein? And is there a difference between animal and vegetable sources? Well, it’s true that not all dietary protein is created equal. It really is the protein quality of one’s diet that, in large part, determines how well a child will grow and develop and how well an adult will maintain his or her health. Put simply, high-quality proteins provide enough of all the essential amino acids needed to support the body’s work, and lower-quality proteins don’t. Two key factors that influence protein quality are the protein’s digestibility and its amino acid composition. Protein digestibility is a measure of the amount of amino acids absorbed from a given protein intake, and amino acid composition refers to the simultaneous availability of all the needed amino acids from a food we choose to eat. In general, animal-sourced proteins (meat, fish, poultry, eggs, and dairy) are considered high-quality proteins, as is soy, a vegetable-sourced protein. However, other vegetable proteins tend to be of much lower quality and are often referred to as “incomplete” proteins because they do not provide all the essential amino acids the body needs. Incomplete proteins can come from fruits, vegetables, grains, and nuts.
Health BenefitsWhen most of us think about the health benefits of dietary protein, its role in bodybuilding comes to mind—and rightly so. No new body tissue can be built without it. However, research also suggests that the intake of high-quality protein in the context of an overall healthful diet may also have positive effects on our body weight and body composition as we age, as well as play a role in the prevention of chronic diseases such as heart disease, certain types of cancer, and osteoporosis.
Weight Management: Studies have shown that achieving a healthy weight and maintaining that weight can help add years to your life, and scientists believe that dietary protein may play an important role in weight management. High-protein diets may promote significantly more weight loss compared to lower protein diets because of protein’s role in promoting satiety. In a fairly recent study published in the American Journal of Clinical Nutrition, researchers studied the effects of increasing dietary protein while maintaining carbohydrate content on weight loss, appetite, calorie intake, and fat mass in a small group of study participants. Initially, participants were instructed to follow a weight-maintaining diet (50% carbohydrate, 15% protein, 35% fat) for two weeks. Then for the following two weeks, they were asked to follow a diet providing the same amount of calories but with 50% of calories coming from carbohydrate, 30% from protein, and 20% from fat. Two weeks later, they were given an ad libitum diet of 50% carbohydrate, 30% protein, and 20% fat to follow for an additional 12 weeks. Even though subjects could eat as much food as they wanted in those 12 weeks, they actually reduced their calorie intake by an average of 441 calories per day. They also lost an average of 10.8 pounds in body weight and 8.2 pounds of body fat.
Age-Related Muscle Loss: After about age 40, most adults will lose anywhere between 0.5% and 1% of their skeletal muscle mass each year. And in the early years, this gradual loss may go unnoticed because it might be masked by a concurrent increase in body fat. However, chronic muscle loss—or what is known as sarcopenia—is estimated to affect about 30% of people over age 60 and may affect more than 50% of those over age 80. Insufficient protein intake in older adults can contribute to a loss of muscle, and although the optimal amount of protein to prevent or offset the progression of sarcopenia has yet to be established, research findings suggest that protein intakes modestly above the present recommended dietary allowance of 0.8 grams per kilogram of body weight per day (i.e. 1 gram per kilogram of body weight per day or higher) enhance muscle mass in older adults who regularly perform resistance exercise. Protein intake in older adults also appears to have a more beneficial effect when consumed within an hour or so of resistance exercise. Emerging research also suggests that dairy protein, especially whey protein, may minimize sarcopenia because of its high concentration of leucine, an amino acid known to stimulate muscle protein synthesis. For example, findings in older adults suggest that increasing leucine intake may help restore the protein synthesis response to protein-containing meals, which has been shown to diminish with age.
Cardiovascular Disease: One concern that has been raised about the trend in high-protein diets for weight loss has been that eating diets high in protein and fat, and low in carbohydrate, would harm the heart. However, recent research findings suggest that if done in a healthy way, eating a little more protein, especially vegetable protein, while cutting back on refined carbohydrates may actually benefit the heart. A 20-year prospective study of 82,802 women found that those who ate low-carbohydrate diets high in vegetable sources of fat or protein had a 30% lower risk of heart disease, compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not have a reduced risk of heart disease.
Cancer: There’s no good evidence that eating a little protein or a lot of it significantly influences cancer risk. However, eating a lot of red meat (cured and processed meats, in particular) has been linked to an increased risk of colon cancer. There also has been considerable investigation of the potential of soy-protein-containing foods to reduce the risk of cancer, especially breast cancer. In a fairly recent review of studies based on Asian populations, higher soy intake was associated with an overall 29% decreased risk of breast cancer. Despite these positive findings, the relationship between soy foods and breast cancer risk has been controversial because of data gathered from cell culture and animal studies that suggest isoflavones (the plant-estrogen-like compounds in soy foods) stimulate the growth of estrogen-sensitive breast cancer cells. This has led to questions about the safety of soy consumption in women with a history of breast cancer or women at high risk for the disease. Research continues in this area, but it’s important to point out that several lines of existing evidence suggest that women with breast cancer can safely consume soy. First, human studies have shown that isoflavones do not stimulate breast cell proliferation or increase breast tissue density (two markers of increased cancer risk), and a lack of harmful effects have been noted in several clinical studies examining the impact of soy food intake on the prognosis of breast cancer patients. In one study, neither soy nor isoflavone intake was related to the disease-free survival rate of breast cancer patients over a five-year follow-up period, and in a second study, higher soy intake was associated with a more favorable outcome for both total mortality and disease-specific mortality or relapse during a follow up period of two years. And even better news is that the benefit of soy food intake on survival was more pronounced among women with estrogen-receptor-positive breast cancer. Although these studies are encouraging, breast cancer remains a very serious health condition. Women with a history of breast cancer should seek the advice of their doctor concerning the consumption of soy foods as part of an overall healthful diet.
Osteoporosis: Prevention of osteoporosis is a public health priority and among nutritional factors, most attention has focused on the beneficial role of calcium. However, in addition to calcium, many other nutrients are necessary for bone health, including protein. Findings from many, but not all, epidemiological studies point to a beneficial role for dietary protein in bone health. High-protein intakes have been associated with reduced bone loss, high bone-mineral density, and reduced fracture risk in older adults. In a recent trial, increasing protein intake, especially when accompanied by calcium and vitamin D, reduced bone loss, improved muscle strength, and shortened the hospital stay in older patients with hip fractures whose usual intake of dietary protein was low.On the other hand, some studies suggest that excessive dietary protein intake may have detrimental effects on bone because of its effect on urinary calcium excretion. This controversy may be explained by other nutrients in food or the source of dietary protein. For example, dietary protein has been shown to exert a positive effect on the skeleton of older adults when calcium intake is adequate, but not when calcium intake is low.Because protein exists in close association with other nutrients in the diet, it is important to consider protein’s role in bone health in the context of foods or the overall dietary pattern. A number of studies have demonstrated that intake of milk and other dairy products benefits bone health. Dairy products such as milk are a unique source of protein because their calcium content is high relative to their protein content and they contain other bone-supporting nutrients such as phosphorus, magnesium, zinc, and vitamins A, D, and K.
How Much Protein Is Enough? Although no one-size-fits-all answer exists for that question and research on the topic is still emerging, the current recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day for healthy young adults. That comes to about 62 grams of protein a day for a person who weighs 170 pounds. Although growing children, pregnant women, nursing mothers, and older adults may need a little more (1.0–1.3 grams per kilogram of body weight), getting the minimum daily requirement of protein is fairly easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein.It’s also important to pay attention to what comes along with the protein in your food choices. An eight-ounce broiled porterhouse steak is a great source of complete protein—54 grams worth. But it also delivers 44 grams of fat, 16 of which are saturated. Saturated fats raise blood cholesterol, and high blood cholesterol increases the risk of heart disease. On the other hand, a cup of cooked lentils has 18 grams of protein, but less than one gram of fat.Vegetable sources of protein, including soy protein beverage mixes, are also an excellent choice and many also provide healthful amounts of other essential nutrients such as fiber, vitamins, and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, such as beef, pork, or lamb, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

Contact me to find out how you can get 25% off your order for the month of October 2009!
To learn more about Shaklee's Soy Protein go to:
http://search.shaklee.net/?siteURL=Z2Vtc29mZmlyZQ%3D%3D%0D%0A%09%09&pws_col=NTA%3D%0D%0A%09%09&sn1=SE9NRSBGUkVF%0D%0A%09%09&sn2=SGVhbHRoICZhbXA7IFdlbGxuZXNzIEZvciBZb3UgYW5kIFlvdXIgRW52aXJvbm1lbnQ%3D%0D%0A%09%09&q=soy+protein

Preparing Black Walnuts for Eating

Our new farm has an abundance of Black Walnuts, Hickory Nuts and well we live here and are a little nutty. I was not sure what to do with the Black Walnuts so I did some investigating and found this article that will be useful for anyone encountering a backyard full of walnut trees. Even though I wore gloves, my hands are stained. I am sure the work will be worth it when they are ready to eat.



"Black walnuts are from a common native tree unlike the English walnuts found in stores. The challenge is getting at the nutmeat or kernel. Black walnuts have tough hull or husk and an extremely hard shell. But for those willing to put in the effort, the reward of gathering and processing this native delicacy is well worth the time. Tony Bratsch, horticulture educator with University of Illinois Extension offers some tips for preparing walnuts.
Collection time for walnuts begins late September to early October. Harvest black walnuts as soon as the outer husk softens, but is still green. The best quality nutmeat is light in color and milder in flavor. If you can leave a finger depression in the husk, the nut is mature. Most people wait until nuts start to drop before gathering. However mature nuts can be shaken from tree limbs or dislodged with a long pole.
Proper gear is important in walnut handling. Wear gloves. The outside husks will stain just about anything. Walnuts were used in the past for dying cloth and baskets. You may even want to wear your favorite football or bike helmet. Style isn't the goal here.
There are many ways to remove green or partially decomposed husks. One way is to pile the nuts in a gravel driveway and drive over them a few times. The husk will slip off, but the shell will stay intact. Another method is to drill a 1-5/8 inch diameter hole in thick plywood. Use a heavy hammer to force the nut through, shearing off the husk. A 2 x 4 or heavy foot can be used to roll off the husk.
Once the husk is off, wash the unshelled nuts in a bucket to remove excess juice and debris. Unfilled nuts will float and should be removed. After washing, the unshelled nuts need to be dried and cured, if they aren't going to be cracked right away. To dry, spread out freshly husked and washed nuts in thin layers in a well-ventilated area out of direct sunlight for several weeks. Once dry, unshelled nuts can be stored in a cool, dry place in mesh bags, burlap sacks or baskets for up to a year.
Black walnuts have a hard shell. Hand-held nutcrackers seldom work. A hammer, a block of wood, a vise or big rocks are better choices. Special pressure-type crackers efficiently crack individual nuts end to end.
Nut shells can be pre-conditioned before cracking. Start by soaking nuts in water for one to two hours; then drain and keep the nuts moist overnight in an airtight container. If shells still seem brittle, soak them in hot tap water just before cracking.
Another approach is the personal frustration therapy technique. Place about 100 nuts in a burlap or heavy-duty sack. Strike the sack with a mallet until the nuts are broken into a mass of shell and kernel fragments. Then hand separate.
Allow freshly extracted nutmeat to dry for a day or two before refrigerating in a moisture-proof container. Nutmeat can be frozen in jars or freezer bags, and will keep two or more years."
Sandra Mason, Unit Educator, Horticulture & Environment Champaign County Unit http://web.extension.uiuc.edu/champaign/homeowners/991002.html

September Grain Order Pricing

This month's order will be a bit smaller than I anticipated. As a result the prices may be slightly higher. The pricing does not include shipping. I will calculate that after all orders are in.

Rolled Oats - $0.94 p/lb
Short Grain Brown Rice - $1.82 p/lb
Unbleached White Flour - $1.07 p/lb
Whole Wheat Flour - $1.48 p/lb
Sea Salt - $0.81 p/lb
Olive Oil - $12.41 16.9oz
Cane Juice Crystals - $1.48 p/lb
Sprouts -

Shipping will probably run between $.75 -$.80 p/lb

Midnight tonight, 9/14/09 is the order deadline. The order will arrive September 28 for pick up.

September 12 Deadline!!

Well, we are settling on the farm. Sort of. Much of August was spent traveling which is always exciting.

This month's order must be in by September 12, so really I need them in by the Friday the 10th. Please go to http://www.millersgrainhouse.com/store for a small selection of what Miller's offers. If you don't see something you are looking for, please post a comment requesting it. I will only be taking orders via the blog. It is too difficult to keep track of separate e-mails and phone calls.

Once all the orders are in I will post the update pricing and items that are being purchased. If you see something you would like to add to your order, you may do that on the 11th.

We also have sprouts. If anyone is interested please let me know. Pricing will be available shortly.

Thank you all for your interest. Let's see if we can really make this grow. My hope is that if we can get the pricing low enough, more people in our area will be willing to try living a little healthier. Don't forget to spread the word!

Grain Order #2

It is time for our next grain order, in fact the time is coming very quickly. I need your orders in by July 16th! Let's try something different this time. I would like everyone to go to the link above for Miller's Grain House and tell me what you would like. If I get enough of a particular item or if I can negotiate a bulk discount for multiple items, I will do so. Keep in mind that I will not know pricing until everyone has submitted their requests. Just post your requests in the comment box and be sure to let me know who you are.

I do have some short grain brown rice and rolled oats from our last order if anyone is interested in more please let me know.

We have purchased a farm and have been busy with closing and packing. That in itself has been an adventure.

First Grain Order Delivered

Everyone has received the delicious grains from our first official bulk grain purchase. This time around we purchased from Sun Organic. I am in search of finding local growers for as much as I can and I will keep you posted on my findings.

So now that you have that wonderful brown rice and tasty couscous, let me share some recipes with you. First though, I would like to give you some information on why I chose short grain brown rice for one of our first purchases. My father was blessed to have studied the Macrobiotic Diet with non other than Michio Kushi who opened the Kushi Institute in Boston in 1978. Along with publishing many books he was responsible for popularizing the Macrobiotic Diet in the North America. My father eventually abandoned portions of his education their due to conflicts in religious beliefs. However, he clung to the diet guidelines and I was raised on the teachings of the diet. Although as a teenager I was often frustrated by his attempts to restrict my diet, I now know that Michio (and my dad) really did now what they were talking about. Much of my health and nutrition knowledge come from these teachings (and the learning never ends). Now that I hope to have established some credibility, let's talk about the rice. My father has always taught me that the most nutrient packed foods are the smallest. The smallest (shortest) grains of rice with a balanced shape. Smaller beans, smaller vegetables, etc... Why? Because the smaller it is the higher the concentration. So you are get the most bang for your buck. And it makes sense, if you put 1 tea bag in a gallon of water vs 1 tea bag in a cup of water, clearly the cup will be stronger. He gave me two thumbs up on the short grain brown rice I got. Good news for us all!

I have collected pages of information on brown rice alone. I will share it in time, but for now here are the recipes:

Arroz Brasiliero - Brazilian Style Rice

1 Tablespoon or so of Olive Oil
1-2 Garlic Cloves (minced)
1 Cup of Short Grain Brown Rice
Salt to taste
2 Cups of water or broth (boiling)

Heat oil in a pot and add garlic cloves. Before they turn golden add dry rice and salt. Fry for about a minute. Add boiling water/broth. Bring to a boil. Cover and simmer for about 45 minutes. Turn heat off and let sit with lid on for 10 minutes. My mom puts a dish towel over the pot and lid at this point (and she never made a bad pot of rice, she also learned to cook it from Kushi's wife). Remove fluff with a fork and enjoy. My two year old love this!

FYI: Short Grain Brown rice is especially suitable in recipes where a creamy texture is desired, such as puddings, rice balls, croquettes, paella, and risotto.

Olinda's Couscous

2 Tablespoons Olive Oil
1/2 Onion chopped
1 Celery stalk chopped
2 Cloves of garlic minced
Salt to taste
2 Cups of Turkey Broth or Water
1 Cup Couscous

Cook the onion, celery and garlic until it starts to get soft. Add liquid and bring to a boil. Add couscous. Reduce to a simmer and cook for 10-12 minutes. Fluff with a fork and enjoy.

FYI: Most packaged couscous is considered the instant variety and will cook very quickly off the stove by absorbing a boiling liquid. However, authentic couscous (roughly-ground hard durum wheat) will require significantly more time and a good steaming vessel called a couscoussiére. We are using the traditional couscous.

Like pasta, couscous does not have much of a flavor itself. Thus couscous dishes are made with flavored stocks, herbs, and spices, with vegetables, dried fruits, nuts, and/or meat added or used as a topping. Like pasta, couscous does not have much of a flavor itself. Thus couscous dishes are made with flavored stocks, herbs, and spices, with vegetables, dried fruits, nuts, and/or meat added or used as a topping. It can be savory or sweet.

Cooked couscous should be eaten within a couple of days. It may be frozen up to three months.1 cup dry couscous = 2-1/2 cups cooked.As a side dish, plan on 1/2 to 3/4 cup cooked couscous per person.

First Grain Order

I hope everyone had a great Earth Day. I encourage you to set goals to remember caring for the earth everyday of the year.

I will be placing our first grain order on Monday April 27th. Which means orders must be in by Sunday April 26th. We are going to start out small and then add more options as interest in the group grows. All grains are no-gmo, certified organic, if ever something is not I will indicate that. Pricing does not include shipping as there is no way for me to calculate it until I know how much we will be ordering.

Short Grain Brown Rice - $1.50 p/lb
Rolled Oats - $1.02p/lb
Couscous Made from Durum Wheat - $2.45 p/lb

Please include your name, phone number and e-mail address. Along with which items you would like and how many pounds. To sign up click below:
http://greenchronicle.blogspot.com/2009/04/first-grain-order.html

On Monday I will post a more accurate price (price based on quantity) and I will also include shipping cost. Please check the post at that time. If you wish to make any changes to your order, please do so before 4:00 PM.

Feel free to contact me if you have any questions. Thank you for your patience, as we progress with the this the process will become smoother I am sure.

Sign Up Here

Organic Food Coop

One facet of my Green Dream is to have a strong coop of organic food in the Youngstown area. At some point, I will elaborate on the need for an organic diet with as much non-genetically modified ingredients as possible. But for now I just wish to share how the coop will work.

• I have researched several suppliers of bulk organic grains. The more we buy the more we save. I will obtain the products from the best priced supplier, unless I can find a local supplier. If there is a local supplier, I will go with them.


• There will be no cost for being part of the coop, but it is your responsibility to pick up your order at the agreed location. For now, I will take the risk and purchase everything and then have each of you pay me by check or cash.


• My goal is to place one order a month as to cut down on shipping cost and carbon emissions. I will place the order on the last Friday of every month, so your orders must be in by then. I will post when the order arrives.


• For the first month (at least) we will just order some staples. If I see this is working, I will expand the items.


• I will provide the initial price per pound including shipping. If we have enough participants that the price is reduced, I will notify you.


• Please indicate which items you would like me to order and how many pounds of each.

Tomorrow's post will include the list of items and the cost.

Earth Day

I have a dream, well I have many dreams. Dreams and goals are what motivate us. Without a vision the people perish. One of my dreams is to encourage sustainable, healthy, green living in the Youngstown, Ohio area (and anywhere else life's journey will take me). I want people to know that living green is something we all can do. So maybe we can't all go out and buy a Smart Car or even fit our family in one; but we can all do something. And as we each start adding those some things together we can begin to make some big changes. I hope to provide practical ways to make changes. I must admit that I currently am not eating as organically as I would like, nor am I living as green as I hope to be some day. But every step in the right direction is setting us in positive motion. So let's look at Earth Day, and get when step closer to a greener community.

Something very interesting to me is that my parents, native Brazilians, have extremely light carbon footprints. Why is it interesting? Because they don't even know what a carbon footprint is. Brazil is the largest recycler in the world, at least last time I checked. Today, their efforts to be green include the politics of global warming. But they have been green for decades, because they have had to be. With such a large population of very poor people - "reduce, reuse, recycle" was not a mantra for being a responsible citizen - it was and is a means of survival. Thankfully, I have inherited my parent's ways of saving money, which also happens to be green. I enjoy living frugally, because it allows me to make a huge impact on the environment and live very well. How can I live well and be frugal? Stay tuned...

A few things that I do include:
I am striving for a paperless office. I have reduced my files tremendously. This was a matter of purging more than anything else and is a work that is in constant progress. The idea of being completely paperless is an inspiration to me - not a current reality. In my business this has been a shift in practice and policy. Much of my work is done via the Internet or by telephone vs face to face appointments. This has saved me time, resources, paper and money. I do very full loads of laundry in cold water. I turn my lights off. I buy less in plastic packaging, buy less in general. I am more aware of consumerism than ever before. I am very mindful of using my car time and stacking my errands.

The company I work for has planted over 870,096 trees; those are the ones that folks reported. I know that there were many more because I never reported mine and I bet others forgot to share their totals too. This makes me very proud to be part of my company. This 2009 Earth Day Wangari Maathai 2004 Nobel Peace Prize Winner and founder of the Green Belt Movement will ceremoniously plant our millionth tree at corporate headquarters this earth day. This film clip from Taking Root shares part of her passionate story. Inspired by Wangari our tree loving sales leader Ellie Rogers fostered the Million Dreams Million Trees Campaign

Let's make a difference. Join me in my dream.