December OSCAR - Old Ottawa South

Page 26 The th OSCAR - OUR 38 YEAR
DEC 2011
By Sarah Ives
I
was recently asked in my class
about complete protein and if a
diet high in raw, vegan foods provided
enough of it. Nods went around
the classroom, suggesting many others
were concerned too – and rightly so. It
is a curious fact that we, in the West,
are often so confused about protein
and which foods have sufficient levels
of it. It doesn’t help that in grocery
stores it’s often visibly harder
too; while many meat products and
packaged or boxed foods have labels,
you don’t really get a label with most
vegetables! So this month I wanted to
Bridges of Old Ottawa South
Bronson Canal Bridge Photo by Tom Alfoldi
The Complete Protein Myth
address protein: do vegetables really
have protein; can protein really be
complete or not complete and is it
necessary for people working out or
building muscle?
Let’s look at the facts: Protein is
comprised of amino acids that link
together in long chains (we’ve all
heard the term “building blocks” of
proteins, right?). There are 22 amino
acids; however 9 of these cannot be
made in the human body, so these
are called the essential amino acids,
since we must get them from an outside
source. If this source has all 9 of
these essential acids, than it is called
a complete protein source (often as-
sociated with meat). There are many
sources of complete protein in plant
foods, such as chia seeds, hemp seeds,
quinoa, goji berries and more. On a
plant based diet, particularly one that
is heavy in dark, leafy greens, it is
more than possible to get all the essential
amino acids (a.k.a. protein)
you need in a form that is easier for
your body to digest. You can be sure
that you are getting enough protein
by taking care to rotate your greens,
vegetables, nuts and seeds, so you absorb
the maximum amount of different
amino acids. Not only do greens
have protein in a very absorbable
form, but they also have plenty of
vitamins, minerals, phytonutrients
and enzymes, something that is very,
very low in more traditional sources
of complete protein, like meat (you
also forgo the saturated fat present in
meat sources too).
In terms of athletes who feel like
they need a complete protein source,
rest assured that there are increasing
numbers of vegan, plant-based athletes
who, not only thrive on the lifestyle
but attribute their success to the adoption
of a plant-based diet for overall
energy levels, for recovery time, and
many more reasons. Some names of
vegan athletes are triathelete Brandon
Brazier, weightlifter champion Jane
Black, body builders Robert Hazeley
and Robert Cheeke, mixed martial artist
Mac Danzig and Robert Hazeley,
boxer Keith Holmes, Olympic athlete
Carl Lewis, hockey player Georges
Laraque, and many, many more. So a
diet high in raw, varied plant foods, is
not only an excellent source of amino
acids but higher in overall nutrients
that will support your health, and your
sport, in the long term.
Post-Workout Super food Shake
2 bananas
2 cups water
2 Tbsp nut butter (almond, tahini
or cashew)
1 Tbsp maca root powder (a
superfood)
1 Tbsp Goji berries
1 Tbsp raw rice protein powder
(or hemp)
1 Tbsp ground flax seeds
1 tsp coconut oil (optional)
2 Medjool dates
Tiniest pinch of sea salt
Blend all ingredients until
smooth. Enjoy! Will keep for 2-3 days
in the fridge.
Sarah Ives is a raw food educator
who teaches healthy and delicious
ways to eat more raw foods. Join
her on Mon, Jan 2nd for a free green
smoothie class, with the option to opt
into the Green Smoothie Cleanse Jan
2012 to kick start your way back into
health! Visit www.ohmyraw.com for
more info.