WeightLossSherpa » Vegetarian

High nutrient breakfast

Lon — Sat, 05 Sep 2009 14:39:28 +0000

This is my typical high nutrition breakfast nowadays:

100 grams or more of blueberry

1 whole peach, cut up into small pieces

12 grams flax seed (ground up in cofee grinder)

12 grams wheat germ

(optional: sometimes I add one more serving of fruit, e.g., a banana, a plum, other berries – depending on what I have in the kitchen)

Occasionally, depending on my appetite, I add a combination of ground up seeds (up to about 30 grams total) such as sunflower, chia, pepitas, and unhulled sesame seeds.

Nutrition: best practices

Lon — Fri, 04 Sep 2009 14:47:07 +0000

Weight loss and raw food

Lon — Wed, 26 Aug 2009 18:58:06 +0000

Weight loss veggie soup recipe

Lon — Wed, 19 Aug 2009 22:52:25 +0000

A new variation of my legume soup:

100 grams chana dal

100 grams mung beans

50 grams quinoa (need to wash this in running water)

half of a large onion (finely chopped)

lots of garlic (I used 8 cloves, chopped up)

600 grams of mixed frozen veggies

spices:

10 grams coriander, 10 grams cumin, 5 grams black mustard seed, 5 grams black pepper, 1 teaspoon madras curry powder

6 cups water

Put everything in a pressure cooker (I cooked this at high pressure for 8 minutes).

Plant-based omega-3

Lon — Tue, 28 Jul 2009 00:55:16 +0000

A study from from King’s College London has found that relatively small amounts of omega-3 fatty acids from algae (even as little as 0.7 grams of DHA) can lower pressure and reduce the risk of cardiovascular disease. Unlike fish oil, has the advantage of being both sustainable and acceptable to vegetarians.

The omega-3 fatty acid docosahexaenoic acid (DHA) was extracted from the marine algae crypthecodinium cohnii. Results showed that the daily intake of 0.7g DHA lowered diastolic pressure by 3mm of Hg. This reduction can prevent thousands of heart attacks and strokes.

Previous studies using fish oil required more than 2-3g of omega-3 fatty acids to lower pressure. Fish oil generally contains more eicosapentaenoic acid (EPA) than DHA. This study shows that even relatively small amounts of DHA can effectively improve cell membrane function and lower pressure. Omega-3 fatty acids are considered essential fatty acids. They are manufactured by the body and must be obtained from fish and certain plant sources. Many studies show that omega-3 fatty acids reduce inflammation, help prevent certain chronic diseases (e.g., heart disease, arthritis) and play a critical role in brain function.

‘Our findings provide further evidence that relatively small amounts of this form of omega-3 helps promote a healthy heart,’ said T. Sanders, Head of King’s College London’s Nutritional Sciences Research Division. ‘There are long-term worries about the sustainability of fish stocks and our results suggest that a sustainable vegetable source synthesised by algae may be useful for preventing cardiovascular disease. Importantly, this form of DHA is acceptable to people who do not eat fish, for example vegetarians.’