Where Do You Get Your Protein - Rethinking Food
()
About this ebook
"Where Do You Get Your Protein? Rethinking Food" is about protein, where it comes from, what kinds there are, what happens when it is consumed. It also explores the history, mentality, and origins of food as well as the implications of diet on health. The book proves that protein comes from plants, and individuals who obtain their prot
Read more from Sharon Leontine Wallenberg
The Search for Raoul Wallenberg - the Truth Rating: 0 out of 5 stars0 ratings"Beyond The Anthropocene Epoch" Rating: 0 out of 5 stars0 ratingsA Plant-Based Lifestyle for You and the Planet Rating: 0 out of 5 stars0 ratings
Related to Where Do You Get Your Protein - Rethinking Food
Related ebooks
The Carnivore Fix: A Comprehensive Guide to a Nose-to-Tail Meat-Based Diet Rating: 0 out of 5 stars0 ratingsThe Paleo Cookbook: 90 Grain-Free, Dairy-Free Recipes the Whole Family Will Love Rating: 3 out of 5 stars3/5Eat This And Live: Simple Food Choices that Can Help You Feel Better, Look Younger, and Live Longer! Rating: 0 out of 5 stars0 ratingsOrganic Cooking: Eating Well: "300 Simple Organic Gourmet Recipes for a Healthier Life" Rating: 5 out of 5 stars5/5Diets: Vegan Secrets to Healthy Dieting and Fat Loss Rating: 0 out of 5 stars0 ratingsAn A–Z Guide to Healing Foods: A Shopper's Reference Rating: 0 out of 5 stars0 ratingsVegetarian Menus: And Everything You Need to Know About Nutrition Rating: 0 out of 5 stars0 ratingsNaked Nutrition: Whole Foods Revealed Rating: 0 out of 5 stars0 ratingsA Vegan Primer Rating: 0 out of 5 stars0 ratingsThe Dakota Diet: Health Secrets from the Great Plains Rating: 0 out of 5 stars0 ratingsMisinformed About Food Rating: 0 out of 5 stars0 ratingsPrinciple Eating The no diet way to complete Health: 7 steps to total dietary freedom Rating: 0 out of 5 stars0 ratingsThe Vegan Athlete: A Complete Guide to a Healthy, Plant-Based, Active Lifestyle Rating: 0 out of 5 stars0 ratingsPerfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Rating: 4 out of 5 stars4/5The Ancestors Diet: Living and Cultured Foods to Extend Life, Prevent Disease and Lose Weight Rating: 0 out of 5 stars0 ratingsThe Carnivore Cleanse Rating: 4 out of 5 stars4/5Joyful, Delicious, Vegan: Life Without Heart Disease Rating: 0 out of 5 stars0 ratingsThe Revolutionary Diet for Optimal Health: Recipes Without Sacrifice Rating: 0 out of 5 stars0 ratingsSuperfoods Inc Rating: 0 out of 5 stars0 ratingsThe Carnivore Code: Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet Rating: 3 out of 5 stars3/5Vegan Diet for Beginners: How to Start Your Vegan Journey and Become a High Performance Super-Athlete Without be Hungry Rating: 0 out of 5 stars0 ratingsDiet Myths Busted: Food Facts, Not Nutrition Fiction Rating: 0 out of 5 stars0 ratingsVegetarianism Explained: Making an Informed Decision Rating: 5 out of 5 stars5/5Blood Type-Your Food Guide: Eat Right N Wise, #2 Rating: 0 out of 5 stars0 ratingsYour Body Knows Best Rating: 4 out of 5 stars4/5EAT: The Effortless Weight Loss Solution Rating: 4 out of 5 stars4/5The Superfood Book: A Concise A - Z Scientific Guide Towards Health and Wellness Rating: 0 out of 5 stars0 ratingsThe Mighty Fork: Healing Your Mind and Body with Food Rating: 0 out of 5 stars0 ratingsPlant Powered Protein: Nutrition Essentials and Dietary Guidelines for All Ages Rating: 0 out of 5 stars0 ratings
Diet & Nutrition For You
Gut: The Inside Story of Our Body's Most Underrated Organ (Revised Edition) Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach Rating: 4 out of 5 stars4/5The Diet Myth: Why the Secret to Health and Weight Loss is Already in Your Gut Rating: 4 out of 5 stars4/5Mediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free Rating: 0 out of 5 stars0 ratingsThe Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsCarnivore Cure: The Ultimate Elimination Diet to Attain Optimal Health and Heal Your Body Rating: 5 out of 5 stars5/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/5
Reviews for Where Do You Get Your Protein - Rethinking Food
0 ratings0 reviews
Book preview
Where Do You Get Your Protein - Rethinking Food - Sharon Leontine Wallenberg
Where Do You Get Your Protein?
Rethinking Food
Sharon Leontine Wallenberg
Liberty 61 Books
Copyright Sharon Leontine Wallenberg
All Rights Reserved. No portion of this book may be used or reproduced in any manner whatsoever, stored in a retrieval system, or transmitted by any means without the written permission of the Author except in the case of brief quotations embodied in critical articles and reviews.
Library of Congress Catalogue in Publication data
ISBN 979-8-9882618-3-4
REVIEWS:
'Where do you get your protein?' is the most common question I have been asked as a vegan athlete for more than a quarter of a century. But over the years, this question is being asked less frequently, because of people like Sharon, and books like this, which sufficiently answers the question, based on evidence. Sharon Wallenberg outlines how easy it is to reach our protein requirements on a plant-based diet. Not only have I been following a plant-based diet and vegan lifestyle for more than 25 years, but I became a champion bodybuilder in the process. If a champion bodybuilder can get enough protein on a plant-based diet, you can too. No meat has been no problem for me. I was able to build my body with plants, and show the world that plants have all the protein we need. This book will open your eyes to the wonderful world of plants.
Robert Cheeke, New York Times Bestselling Coauthor of The Plant-Based Athlete, and Vegan International Advisory Board Member
"Readers, please read this book and benefit from it. It’s a very great book about healthy and happy living has been released. Thank you for the mentioning about us athletes. I hope that people will get some great ideas from here that they can apply in their lives. Many aspects have been touched upon. You get to know where to get your protein from this book. Thank you for making people aware of the achievements of our athletes who eat the right protein. Athletes are better than what we eat and it must have been written in details. Read about the real nutrition and animal suffering and find out how you can enjoy a meatless diet. Equip yourself with the right protein information and recharge you. Now athletes have a good written description of what we eat. Particularly the international vegan food section is so good. Seasoned food and author’s own kitchen secrets are sure to inspire anyone. Athletics careers are born from the lives of athletes and no differences. I hope you will find out that the hard work, agility, and courage of our athletes are the result of the right protein.
Budjargal Byambaa, Mongolian Ultra Marathon Champion,
And Vegan International Advisory Board Member
"There are times when a belief is held to be self-evident and goes unquestioned, only to later become revealed to be so ill-founded that it seems unthinkable that it was ever believed. This is true of our society’s preoccupation with animals as food sources. In this book Sharon Wallenberg dismantles the myth section by section, establishing the truth behind the assumptions. All the headlines you will have heard are discussed in a no-holds barred evaluation. We discover that plants have protein. You can live healthily as a vegan. You can avoid disease. Veganism is no barrier to elite sports performance. Animal agriculture is not compatible with environmental sustainability. Animal farms are not acceptable regarding welfare standards. Milk is not better.
From here we have to see what vegans eat, and if you thought it was just lentils and lettuce, Sharon has good news! By drawing recipes from around the world, she discovers some meal suggestions that everyone will benefit from. The time has come to question why animal food products have become established as the norm, and what the alternative is. The journey to discovery lies in this book."
Chris Iles, Co-Founder Great Vegan Athletes
We know that the solution to our health crises, our climate crises and of course to save whatever is left of our biodiversity from extinction is go vegan. But then there is the question, where would I get my protein? In case you have ever been deterred by this question, this book gives you all the answers to this and a myriad of other questions that just may hamper the most important decision that could save your life. This book will give you so much food for thought that you will never be the same again.
Nandita Shah, M.D., Founder of SHARAN, India, and
Vegan International Advisory Board Member
This book is for people who wish to advance their health and longevity, and at the same time learn about veganism. It identifies famous people in sports and other endeavors who declare themselves to be vegans and how veganism impacted their various careers. The photos are informative, and some are indeed enlightening. When you finish the book, you will know that ‘You are what you eat’
.
Ira J. Raab, New York State Supreme Court Justice (Retired), and Vegan International Legal Advisor
Dedication
This book is dedicated to all inhabitants of our home, planet Earth:
Those individuals seeking protein;
Those individuals seen as protein (and apparel, entertainment, test subjects, inferior individuals, and otherwise disposables); and
Those enlightened individuals who know protein comes from plants, and who have the courage to change the world, our precious home. planet Earth!
Acknowledgements
Ira J Raab, NYS Supreme Court Justice, Retired, for being a Wonderful Friend and for editing all my books.
Purpose
The purpose of this book is to offer proof that protein comes from plants, and that those individuals who obtain their protein from plants are not only equally healthy as those who do not, but often excel in physicality way beyond the many individuals relying on secondary protein. Additionally, guidance and support are offered to individuals seeking to obtain their protein from plants by adopting a plant-based lifestyle without being overwhelmed by mundane and boring details.
Introduction
This book is about protein, where it comes from, what kinds there are, what happens when it is consumed. It also explores the history, mentality, and origins of food as well as the implications of diet on health. It hopes to encourage the Reader to experiment with the lessons learned, proactively explore, and experiment with imagination and courage. It strives to give the Reader a new view on an old topic.
This book is a food enlightenment book and not a cookbook. Before you close the book and walk away, take heart! Also included are many of your favorite foods made plant-based, as well as festive and decorative holiday cakes that are totally plant-based, gorgeous, and delicious. It has festive holiday menus, and guidance for eating out.
Additionally, it tells the facts behind the way we eat, who benefits and who does not, what the long-range outcomes are for ourselves, others, and the planet if we pursue obtaining our protein from the destructive SAD (Standard American Diet).
Text Description automatically generatedTable of Contents:
1: Where Do You Get Your Protein
2: Photosynthesis: Source of All Protein
3: What the Experts Say About Protein
4: Sugar: Empty Calories Not Diabetes
5: Carbohydrates – Good
& "Bad Carbs
6: Fat & Cholesterol, Not What You Thin
7: Anything Else? Vitamins, Minerals, Fiber, Microbes
8: Meet The Vegan Athlete
9: Protein: Winners and Losers
10: Understanding Zoonotic Disease
11: Earth’s Limited Resources
12: Dairy Is Scary
13: Eggs – Good Source of Cholesterol - Not Protein
14: Meet Your Bacon
15: Animal Agriculture: Source of ‘Protein’ or Impending Disaster?
16: Meet The Sea Individuals
17: Food’s Humble Beginings: Creativity, Resourcefulness, Imagination
18: Raw Food for Strength and Endurance
19: Adventures in Produce Shopping
20: A Field Trip To The Supermarket
21: Breakfast: The Beginning
22: Soup First
23: Salads: Verdant and Versatile
24: What’s For Lunch?
25: Dinner: An Adventure in Innovation and Imagination
26: Herbs and Spices: The Little Giants
27: Cooking Basics: Steam, Broil, Sautee
28: Around The World Without Leaving The Kitchen
29: The Three Sisters, Ancient Wisdom for the Digital Age
30: The Four Seasons
31: Dessert - Elegant Endings
32: Holiday Menus
33: Baking - Yes You Still Can!
34: Agriculture: Conventional, Organic, and Veganic
35: Let’s Eat Out!
36: My Vegan Kitchen
37: Conclusion
Glossary
Antioxidants - compounds that inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms. It is in substances such as vitamin C or E and removes potentially damaging oxidizing agents in a living organism.
MMA - Mixed Martial Arts sometimes referred to as cage fighting, no holds barred, and ultimate fighting, and originally referred to as Vale Tudo is full contact combat sport based on striking, grappling and ground fighting, incorporating techniques from various combat sports from around the world.
NASM - National Academy of Sports Medicine an American fitness training provider founded in 1987. Its headquarters is in Gilbert Arizona.
NCD – Non-Communicable Diseases including Heart Disease, Diabetes, some cancers, overweight and obesity which are linked to the meat and dairy diet.
Photosynthesis the process by which green plants and some other organisms use sunlight to synthesize foods from carbon dioxide and water. Photosynthesis in plants generally involves the the green pigment chlorophyll and generates oxygen as a byproduct.
Selenium - a photosensitive element that occurs in both crystalline and amorphous forms. It is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections, these proteins are also involved in reproduction and the metabolism of thyroid hormones.
Synthesize – to make something or combine a number of different pieces into a whole.
Chapter 1: Where Do You Get Your Protein?
A picture containing tree, outdoor, plant Description automatically generatedWe begin our adventure of exploring PROTEIN!
Elephants are the strongest animal in the world. They eat leaves.
Horses are one of the fastest animals in the world. They eat grass.
Animals raised for human food would also eat some form of vegetation in their natural environment.
Vegan Athletes comprise the minority of athletes according to GreatVeganAthletes.com, and yet win the majority of competitions! Why? Because they get their PROTEIN FROM PLANTS!
Food has three categories: Protein, Carbohydrates, and Fat. All three are essential for life. The human body also requires vitamins, minerals, and fiber for optimal good health. The Whole Food Plant Based Diet contains all of these without unnecessary and harmful additional fat, cholesterol, antibiotics, hormones, and harmful microbes in the meat and dairy based diet.
Protein provides the functional and structural components of the human body, and the synthesis of hormones and neurotransmitters. Digestion breaks down protein into amino acids, which are then used by the body.
Amino acids are categorized as essential, conditionally essential, or nonessential. There are 22 amino acids, only eight of these amino acids are considered essential. They are: histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, methionine, and phenylalanine. The amino acid arginine is considered essential when fighting cancer.
Essential amino acids are organic. In Chemistry, compounds that contain carbon, hydrogen, nitrogen, and oxygen are classified as organic, and those that do not contain carbon are classified as inorganic. Amino acids contain carbon, nitrogen, hydrogen, and oxygen, along with a variable side chain group. Essential amino acids cannot be made by the body. They must be obtained by diet. Plants are the primary source of essential amino acids. Animals, who get their own protein from plants, are a secondary source of protein.
There is sufficient protein in vegetables and fruit, especially in the traditional combination of grains and legumes which contains all the essential amino acids, for humans to survive and flourish.
Beans belong to a family of high-protein plant foods called legumes. Although different beans provide varying amounts of nutrients, they all contain a similar balance of essential amino acids. Black beans and kidney beans contain concentrations of all essential amino acids. All beans are a good source of lysine. Beans provide all nine essential amino acids except methionine.
Grains are generally high in methionine. Grains include rice, corn, oats, wheat, and quinoa. The bean and grain combinations are traditionally rice and beans or corn and lima beans.
Both the successful vegan athletes