Breakfast (6-8:30 AM)
A new morning calls for a new commitment to one's total being. An essential part of that personal obligation is to nourish the physical frame that houses the human spirit. That makes a nurturing breakfast the most important meal of the day. Two essential components of that nourishment are the correction of dehydration and hypoglycemia created by sleep hours during the night. Fruit or fresh-squeezed fruit juice is a fine way to start, but protein is required early in the day to level blood sugar and fuel immunity.
Following is the specific dose of water therapy prescribed by Dr. Majid Ali: Please drink 3, 4 or 5 quarts of pure water depending on body weight between morning and 6 PM. Correspondingly, please take 1/3, 1/2 or 2/3 teaspoonful of sea salt daily. (Persons with history of heart disease need to discuss this with their physicians.)
Organic vegetable juices and herbal teas are included in the daily water dose. Coffee, tea, sodas and fruit juices do not qualify as water. Blue-green algae, powdered cereal grasses, lemon or lime juice may be added to hot or cold water for change of taste. Seltzer water is acceptable if you like the taste.
Guidelines for Daily Water Intake According to Body Weight in Pounds:
170 and over
PROTEIN NEEDS FOR BREAKFAST (1/3 to ½ TOTAL REQUIREMENTS FOR DAY)
Small person (4’11”-5’3”) for breakfast 15-20 grams protein is ideal, can get by on half, but then have a big lunch.
Medium person (5’4”-5’6”) for breakfast 20-25 grams protein is ideal, can get by on half, but then have a big lunch..
Large person (5’7’-6’1”) for breakfast 25-30 grams protein is ideal, can get by on half, but then have a big lunch..
1 to 3 - between 4-8 grams protein for breakfast.
Ages 4 to 6 - between 6-12 grams protein for breakfast.
Ages 7 to 10 - between 7-14 grams protein for breakfast.
Ingesting more than 30 grams of protein all at once results in automatic shunting of calories into adipose tissue fat cells, increasing one’s waist circumference. This is true in normal sized persons or large sized persons, even 250-pound body builders, because excess calories or protein always stimulates fat-storage, despite one’s size. Quickly absorbed powders (especially whey) that deliver more than 30 grams of protein tend to cause increases in fat cell size, even in elite athletes.
Raw, fermented, acid-marinated or barely-cooked easily digestible protein is ideally 10-33% of a meal (more protein early and less for dinner), with remainder being mostly vegetables, germinated seeds, nuts, grains and beans (providing protein, fiber, polyphenols, fats and carbohydrates). Soaked seeds, nuts and grains send springtime signals so genetically controlled metabolic responses use fat and food to build lean muscle, skin and bone.
A simple overnight soak of 7-8 hours at room temperature is enough for most seeds, grains and nuts. Most of the mineral-binding phytic acid is hydrolyzed and so are most of the dry seed’s enzyme inhibitors (which also inhibit our pancreatic enzymes). The aflatoxin contaminating most modern stored grains has disappeared. Energy producing mitochondria have become reassembled and revitalized.
However soaking seeds for 12-24 hours usually produces even better results with development of up to ten times more messenger RNA ‘stem cell’ molecular messaging of embryonic growth and repair.
Lowering the pH in the initial soaking mixture, by adding ascorbic acid or by replacing the water with pineapple juice, keeps gas-producing bacteria from growing and brings about a timelier and more predictable germination result. Antibacterial acidic liquid increases the benefits derived from soaking grains. Green tea is another beneficial antibacterial soaking medium, allowing less rinsing.
Acidity helps to more quickly break down anti-nutrients and further predigests the grains. Other acidic soaking mediums are cultured buttermilk, apple cider vinegar, whey, yogurt and kefir as well as coconut kefir. Use 1-2 tablespoons acidic medium per cup of water.
Dried raw seeds, nuts and grains signal environmental stress of drought and cause mammals to digest muscle and store fat, especially in the cheeks, arteries, tummy and upper arms. Just like drought, toasted, roasted, crisped, caramelized, flaked, fried, chipped or baked foods signals stress of ‘forest fire’ to our rain forest-genes via their browned advanced glycation end-products (AGEs), which mimic our messenger molecules of alarm called heat shock proteins. To lessen AGEs, cook at less than 365 degrees F and crisp only to a golden-yellow.
Our daily ‘incoming tide’ begins at 5AM and finishes at 9:30AM. The body is programmed to build and repair early. Without a timely and sustaining breakfast, stress mechanisms take hold early, dissolving muscle and bone, preserving fat and diminishing cellular immunity while creating metabolic ‘jet lag.’ Waking up hungry for breakfast is easier if bedtime is around 10PM and we don’t eat much food 2-3 hours before sleep.
One medium egg (soft cooked) = 6 grams protein
Potato, medium (1/3pound) = 6 grams protein (low glycemic stress if eaten cold)
One banana = 1 gram protein
Papaya (1 cup) = 1 gram protein
Avocado (1/2 cup pureed) = 2.5 grams protein
Two tablespoons of chia seeds, soaked = 3 grams protein (mix with oats or triple quantity as coconut, vanilla or chocolate pudding)
Two tablespoons flax seeds, soaked / blended = 3 grams protein
Oatmeal soaked (1 cup) = 6 grams protein
Amaranth (1/2 cup) = 14 grams protein
Barley (1/2 cup) = 10 grams protein
Quinoa (1/2 cup) = 12-14 grams protein
Brown rice, soaked 36-48 hours (most GABA) and cooked (1 cup) = 5 grams protein
Wild rice (a marsh grass) (1/2 cup) = 5 grams protein
Cooked broccoli (1 cup) = 4-5 grams protein
Split peas, ½ cup cooked = 8 grams protein
Almonds, best soaked two days (#28 or 1oz) = 6 grams protein (1/4 cup = 8 grams)
Peanuts, soaked and boiled best (¼ cup) = 9 grams protein
Cashews, already toasted (¼ cup) = 5 grams protein
Pecans, ¼ cup = 2.5 grams protein
Most beans (black, pinto, lentils, etc) = 7-10 grams protein per 1/2 cup of cooked beans
Fish, Ceviche, Salpicon (3oz) = 20-22 grams protein
Turkey breast (3oz) = 18 grams protein (chicken slightly higher)
Sirloin steak (3oz) = 26 grams protein
Pumpkin seeds, ¼ cup = 8 grams protein
Sunflower seeds, soaked (1/2 cup) = 13 grams protein
Tofu, ½ cup = 20 grams protein (1 oz = 2.3 grams protein)
Walnuts, soaked (1/2 cup) = 10 grams protein
Pine nuts, soaked (1/2 cup) = 15 grams protein
Bee pollen (1 tablespoon) = 5 grams protein (great with oatmeal, chia & cinnamon)
Spirulina, chlorella or other blue-green algae (1 tablespoon) = 6 grams protein
Bee pollen and spirulina are perfect high-protein concentrated foods to blend with flaxseed oil (or soaked chia or flax seeds) for breakfast of maximal energy.
Dehydrated cereal grasses (wheat, rye, barley) (1 tablespoon) = 2 grams protein
Gallo pinto or black beans (3.2 oz dry) and rice (1 cup dry) = 21 grams protein cooked
Breakfast burrito with egg, sausage, beans, cheese and tortilla = 20 grams protein
rice protein as SunWarrior protein product is raw, GMO-free,
vegan, and is 85% pure protein! It is silky smooth, without the grit usually
associated with brown rice protein products. This is accomplished through a high-tech
microfiltration process conducted at very low temperatures (room temperature,
essentially), which keeps the product raw. No chemical solvents whatsoever are used in
the processing of this brown rice protein concentrate. Enzymes
are used during the 100% organic process. One can blend
this powder into any smoothie, fruit, and chocolate, tropical or whatever! The taste would fit right in.
Order by phone at: 800-205-2350 (U.S. only) or look at www.sunwarrior.com.
Rice & Pea Protein Powder called Nutribody (www.nutribodyprotein.com) is enhanced with citrulline mallate, a precursor to nitric oxide production, reduces lactic acid and ammonia build up, and improves ATP and phosphocreatine recovery. Medium chain triglycerides were also added to provide energy and help better burn fat and build muscle. Natural enzymes are added in at different stages to break down and separate rice carbohydrate and fiber from the protein portion of the whole grain. Processing temperatures are kept below 90° F to preserve natural enzymes. Low temperature and chemical free processing also prevents denaturing of amino acids.
The end concentrate is 80% or higher in protein (cooked rice has 5-7% protein content) and unlike dairy, whey, soy, or egg proteins, is less allergenic. It is highly soluble and mixes easily into water, juice, or foods. When used in combination, rice protein and yellow pea protein offer a Protein Efficiency Ratio that begins to rival dairy and egg, but with less potential to promote allergic response.
Dr. Majid Ali’s favorite breakfast after his initial hydration is a drink made with two heaping tablespoons of protein powder and two heaping tablespoons flax oil (better yet, soaked chia or flax seeds) along with one heaping tablespoon of lecithin mixed with 15 ounces water and 15 ounces vegetable juices (preferably freshly squeezed).
BREADS – SPROUTED AND/OR FERMENTED WHEAT IS MORE EASILY DIGESTED
One slice sourdough sprouted whole wheat bread = 3-4 grams protein
Pancake, waffle and crepe batters are basically liquid batters of quick-breads, with equivalent protein to a similar-sized piece of bread, 3-4 grams. Pancakes almost have 1:1 flour to liquid ratio. Each has different consistencies, even though they are made from similar ingredients. They all pour, with waffle batters being the thickest, pancake batter in the middle and crepe batter, thinned with eggs, being the consistency of heavy cream.
Liquid might be milk, buttermilk, yogurt, kefir, rice milk, almond milk, oat milk, hemp milk, coconut water, pineapple or orange juice, beer, egg, bit of vinegar, maple syrup or vanilla.
Batters should not be over mixed; rather they should be left slightly lumpy with wisps of flour showing. A light hand in mixing the batter means a light pancake or waffle. On the other hand, crepe batters are whisked to incorporate air into the batter.
Pancakes and waffles are leavened in many ways: with either baking powder (sometimes with baking soda) and/or packaged or wild yeast, such as sourdough starters. Pancakes and waffles are made with sourdough starter for greater digestibility as well as the lightening bubbles.
Lighter fluffier versions of pancakes and waffles can be made by separating the egg yolks and whites, beating the whites until a soft peak forms, and then folding them into the batter at the end of mixing. Crepes are leavened with eggs and air beaten into the batter.
All these batters will improve after standing; so don't be afraid to cover and refrigerate overnight before cooking. Yeast ensures lightness especially when using heavier grains and requires an overnight proofing, which also develops flavor.
Recipes are similar, but waffles need almost double the melted butter, coconut oil or other oil as pancakes. The more crisp or brown your ‘cakes’ become, the more unfavorable acrylamides or polyacrylamides or advanced glycation products (AGEs) are formed.
Standard recommendation for griddle temperature is 350-375 degrees F, so that drops of water skitter on the oiled surface. Keep temperature to 365 degrees F or less and cook a bit longer. Instead of ‘browning’ your pancakes or waffles, remove them from the griddle when they are cooked to more a golden yellow. That will keep harmful AGES from forming.
Allow the pancake to rise and its bubbles to solidify before gingerly turning the cakes over so they will remain light and fluffy. Wheat flour taste and texture can be altered with white flour, buckwheat, coconut flour, oatmeal, nut flours and or chopped nuts as well as ricotta cheese.
Glycemic index of this high carbohydrate food (cake) can be reduced by adding cinnamon. Blueberries, chopped strawberries or banana can be added. Combining ground green tea will make colorful green pancakes that pack a powerful polyphenol punch. Adding vanilla to the recipe reduces the desire to later add large amounts of amount of honey, syrup or butter to make the finished product more succulent.
SAY NO TO NON-STICK – REMEMBER THE CANARY IN THE COAL MINE
Bird owners should note that using products with Teflon coating should not be used around birds. Other brand names with this polytetraflouethylene non-stick coating are Silverstone, Fluron, Supra, Excalibur, Greblon, Xylon, Duracote, Resistal, Autograph and T-Fal.
Some time ago, the San Antonio Zoo in Texas lost 21 birds in an outdoor aviary. Their death was attributed to recently installed lights in an outdoor aviary. The bulbs had been coated with Polytetraflouethylene (PTFE). PTFE can also be found on cooking and baking utensils, electric cookers, portable heaters, irons with nonstick plates, self-cleaning ovens, some hair dryers and curling irons, to name a few.
EWG (Environmental Working Group) finds heated Teflon pans turn toxic faster than DuPont claims. EWG tests of coated pans found that in 2-5 minutes on a typical household stove, heated pans reach temperatures that produce toxins that even DuPont acknowledges kill hundreds of pet birds each year and cause "flu-like polymer fever in humans. Besides the negative environmental impact of these perchlorofluorates, maybe it is in our own best interest to stop using non-stick cookware (even if we don’t own birds).
Slow cookers that have a metal interior often have a non-stick (Teflon) coating. Better choices are stockpots made of ceramic, stainless steel, or other safe metal. Remember, never boil your germinated beans, but simmer them at 185 degrees F or so for six hours to preserve their delicate proteins. Similar material choices apply for your griddle, frying pan or waffle iron. Learn how to season the surface of the metal with hot oil (and use enough oil in your recipe).
MICROWAVES – BAD VIBRATIONS
Broccoli cooked in the microwave with a little water lost up to 97% of the beneficial antioxidant chemicals it contains. However, steamed broccoli lost only 11% or fewer of its antioxidants.
When microwaving, carcinogenic toxins are leached from the plastic containers or plastic wrap used to microwave foods. The combination of fat, high heat and plastics releases dioxins into microwaved food and ultimately into the cells of the body. Dioxins are carcinogens and highly toxic to the cells of our bodies.
Homeopathy and quantum physics recognize the importance of frequency in harmonizing us with our environment. Microwaves heat food by causing the water within it to resonate at very high frequencies. While this effectively heats things containing water, it also causes a change in the vibrations resonating from the chemical structure of the food that can lead to compromised nutrition, increased stress and downstream health issues.
Microwave energy from the sun and other stars is direct current based. Artificially produced microwaves, including those in ovens, are produced from alternating current and force a billion or more polarity reversals per second in the water molecules of every food molecule they hit. Production of unnatural molecules is inevitable. Naturally occurring amino acids undergo isomeric changes (changes in shape morphing) as well as transformation into toxic forms, under the impact of microwaves.
The violent change that microwaving causes to food microstructure forms new molecular forms called radiolytic compounds. These mutations are unknown in the natural world. Ordinary cooking also causes the formation of some radiolytic compounds (which is one reason why it is better to eat plenty of raw food), but microwaving cooking causes many more. This then causes more coagulation in the blood and immune system stress.
It was recently announced that all meat is now going to be irradiated. Herbs and spices already are, and many fruits and vegetables are irradiated to give them a longer shelf life. Try to get meat from a local farmer who grows it sustainably, organically or free range. Buy fruits and vegetables organically as well to avoid the contamination of foods by radiation. The texture and taste of organic fruits and vegetables tend to be superior to the irradiated variety, and are much better for you.
RADIATED FOOD – A QUESTIONABLE USE FOR RADIOACTIVE WASTE
According to the Organic Consumers Association, sterilizing groceries by irradiation damages molecules and digestive enzymes in food and creates free radicals, leading to the destruction of as much as 80% of the vitamins present. The radioactive particles can also combine with existing chemicals in or contaminating food, including pesticide residue, and create new chemicals called unique radiolytic products (URPs), which include toxins such as benzene, formaldehyde and lipid peroxides.
Cats fed a diet of irradiated food developed severe neurological disorders including paralysis, movement disabilities, vision problems, cognitive degeneration, intense pain, loss of feeling and death. Irradiated food also caused the destruction of myelin, which forms a protective sheath around nerve fibers, as well as in the central nervous system.
The nasty truth hiding behind the push for increased food irradiation is the filthy conditions in which factory food is kept before to being irradiated. The industrial food lobby pushed for years to relax regulations on food cleanliness, encouraging the mistaken idea that irradiation would purify the food prior to distribution.
The sad truth is that not only does irradiation diminish and destroy the quality of food and make it unfit for consumption, but that it also fails to completely compensate for cavalier handling to adequately sterilize the food and can actually increase the risk of malignant bacterial growth that festers in the compromised remains.
GM (GENETICALLY MODIFIED) FOOD – EUROPEANS WON’T HAVE IT
The FDA and food industry claims that genetically modified (GM) foods are safe, properly tested, and necessary to feed a hungry world. UNTRUE! Genetically modified organisms (GMOs) are one of the most insidious, dangerous and radical changes to our food supply.
These largely unregulated ingredients found in 60-70% of the foods in the USA, are well worth avoiding. Most processed foods in the USA contain derivatives from the four major GM crops: soy, corn, cottonseed and canola. Vote no with your dollar. That is what they did in Europe.
MILK PRODUCTS – ONE SEVENTH OF OUR FOOD DOLLAR (MOSTLY RUINED)
Pasteurization is another misguided government mandate that reduces probability of politically embarrassing epidemic infection in an industrialized food chain, but its heat destroys the very vitality of the food. Even organic milk must be pasteurized according to legislation, destroying many of the benefits of milk, making it a damaged and incomplete food that encourages disease.
Culturing pasteurized milk into cheese, yogurt or kefir somewhat salvages it as a food, partially digesting denatured proteins and adding back beneficial microorganisms. Raw milk (although difficult to obtain) is an outstanding source of nutrients including beneficial bacteria such as lactobacillus acidophilus, vitamins and enzymes, and is a fine source of absorbable calcium.
The pasteurization process heats milk to a temperature of 145-150 degrees F and keeps it there for at least half an hour and then reduces the temperature to not more than 55 degrees F. This heating process changes the structure of the milk proteins (denaturization) into something far less than healthy. While the process destroys some germs and bad bacteria, it also destroys the milk's beneficial bacteria along with many of its nutritious components.
Pasteurizing milk destroys enzymes, diminishes vitamin, denatures fragile milk proteins, destroys vitamin C, vitamin B12 and vitamin B6, kills beneficial bacteria and promotes pathogens. Raw milk left out will sour naturally but pasteurized milk rots. This is because the beneficial bacteria in raw milk help to keep putrefactive bacteria under control. Pasteurized milk, however, does not contain beneficial bacteria necessary to keep it from rotting.
Powdered milk (low fat has more milk powder added) or pasteurized cow's milk is the number one allergic food in this country. Raw milk, however, is not associated with allergies and associated increases in auto-immune diseases. Even people who have been allergic to pasteurized milk for many years typically tolerate and even thrive on raw milk. (Powdered, hard cooked, fried or scrambled eggs are also a very common allergy. Soft cooking eggs or eating them raw often eliminates egg allergy.)
To find raw milk, find a trustworthy local farmer or check out rawmilk.com or westonaprice.org.
What about consuming homogenized milk? Work by Kurt A. Oster, M.D. in the 1960s-1980s proposed a link between homogenized milk and arteriosclerosis, due to damage to plasmalogen due to the release of bovine xanthine oxidase (BXO) from the milk fat globular membrane (MFGM) during homogenization. While Oster's work has been widely criticized, homogenization does introduce changes to the MFGM and exposes its proteins, and the effects of these changes have not been thoroughly investigated.
Homogenization causes the fat globules in milk to be reduced in size and encapsulated into liposomes. Liposomes are protected from digestive acids and they pass through the stomach undigested. Because of the tiny size of the fat globules after milk has been homogenized, the liposomes are then able to pass directly into the bloodstream through the walls of the intestines, and damage readily occurs on the intimal walls of the vascular system.
The liposomes contain altered BXO enzyme. XO is typically only found in the liver, unless a person drinks homogenized milk. Then it is found in the liposomes that enter the bloodstream, where it begins to attack plasmalogen. (Plasmalogen makes up 30% of the membrane system in human heart muscle cells.)
XO can only either use the plasmalogen or destroy it. In most autopsies of people who have died from heart and circulatory disease, plasmalogen is missing, arterial inner linings are eaten away, and mineral deposits covered in fat and cholesterol create an incomplete bandage of inflammatory deadly plaque in the arteries. The addition of synthetic vitamin D in the milk actually enhances the activity of XO.
Perhaps 30-50 million Americans are lactose (milk sugar) intolerant, including 75% of Native Americans and African-Americans and 90% of Asian Americans. Lactose intolerance is less common among those descended from northern Europeans.
Lactose intolerance (with diarrhea, cramps, bloating and indigestion) is caused by lack of lactase production and can be somewhat relieved by establishing friendly bacteria in the bowels such as acidophilus which make lactase.
Lactase is readily available in pill form, and individuals can also use it to briefly increase their tolerance for dairy products. Cultured milk products usually have little or no remaining lactose.
From known raw organic sources:
Milk, 1 cup = 8 grams protein
Cottage cheese, ½ cup = 15 grams protein
Kefir, Yogurt, 1 cup = usually 8-12 grams protein, check label
Soft cheeses (Mozzarella, Brie, Camembert) = 6 grams protein per oz
Medium cheeses (Cheddar, Swiss) = 7-8 grams protein per oz
Hard cheeses (Parmesan) = 10 grams protein per oz
Dr. Johanna Budwig Mix: Put this energizing ‘cancer cure’ in your blender:
1cup Organic cottage cheese (low fat,
not too hard a one; best to make your own from raw milk) (or today, use goat’s milk yogurt, with fermentation partially digesting
2-5Tbsp. of flaxseed oil.
1-3Tbsp. of freshly ground up flaxseed (coffee grinder works fine) plus
enough water to make it soft. (We prefer overnight soaked flax or chia seeds blended with goat yogurt and/or Green’s First powder or even Red Alert berry powder, for a berry flavor.)
optional: little garlic
little red pepper (cayenne)
Unlike cow's milk, goat's milk does not contain agglutinin. As a result, protein and fat globules in goat's milk do not cluster together, making them easier to digest. Goat milk protein induces less mucus and helps many children and adults who suffer from cow, dairy and/or soy allergies.
Goat milk contains only trace amounts of the allergenic casein protein, alpha-S1, richly found in cow’s milk. By contrast the major casein in goat milk is ß-casein, and mainly alpha-S2 casein, which is more like human casein. Goat milk also contains slightly lower levels of lactose, providing mild advantages to lactose-intolerant individuals.
Although it generally contains more selenium, goat milk contains only about 20% of the vitamin B12 and less than 10% of the amount of folic acid contained in cow milk. This means that it must be fortified with folic acid in order to be adequate as a formula or milk substitute for infants and toddlers. Popular brands of goat milk may advertise "fortified with folic acid" on the carton. Vanilla and chocolate goat milk formulas for toddlers (and others) are nicely formulated (from www.GenesisOrganics.com).
Less allergenic than casein and the other major protein found in milks, whey is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food. BCAAs are important since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used for gluconeogenesis during intensive demand.
Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue. Cold-processed whey protein also boosts glutathione levels, one of the most important molecules for energy production as well as detoxification.
Whey protein powder solo is digested quickly (typically within 30 minutes). Large portions of whey (more than 30 grams) can easily create metabolic stress consumed on an empty stomach or by itself at any other time of the day.
Whey would ideally be mixed with foods as a supplement or primarily be used post workout. At any other time (when it is taken by itself) your body only uses about 30% of the amino acids for building muscle protein. Whey powder gives your body such a quick flood of available amino acids that the body sends the "excess" to the liver, where it is oxidized, turned into glucose and used as energy.
Pro-Colos (www.web-outpatients.com) is a whey protein powder combined with 20% colostrum. This powder provides 15 grams protein per serving. Colostrum is rich in immunoglobulins (identical in all mammals), which bind and mark invading microorganisms to aid in cell killing, prevent bacterial and viral attachment and modulate inflammation.
One of my favorite breakfasts is created by soaking a mix of oatmeal and chia seeds in water, coconut water, almond, hemp or rice milk covered on the counter overnight so that it germinates into a gelatinous mass. In the morning, add a scoop of Pro-Colos and enough liquid to achieve an appetizing consistency.
Intact® (www.tncolostrum.com/intact.asp) is low fat, low lactose, high protein colostrum powder with clinical data on athletes. A patented process ensures that bioactive components of colostrum (including immunoglobulins, lactoferrin, lactoperoxidase and growth factors) are present in the product, and retain their activity in the digestive system. One can create the ultimate proportioned protein shake by mixing intact® with your favorite whey or other protein supplement. For a different taste, try blending soaked seeds and nuts, mixed fresh fruit or frozen yogurt.
Steven N. Green, DDS, 10261 SW 72 St., #106, Miami, FL 33173, October 8, 2009
305-273-7779, antiagingdentist.com or sngreen.com, firstname.lastname@example.org