8 Foods That Are More Nutritious Raw

Cooking some foods unlocks their nutrients, but eating certain raw foods is more nutritious. Here are eight to try raw, for maximum nutrition.

By Alissa Cohen

Raw Nuts Protect the Heart

Raw nuts have healthy fats that are essential to the body. Raw nuts can help lower the LDL (low-density lipoprotein), or "bad," cholesterol level in the blood. Raw nuts can reduce your risk of blood clots and can improve the healthy lining of your arteries When nuts are roasted at a temperature higher than 170 degrees, those disease-fighting fats get broken down into free radicals that do just the opposite: contribute to plaque and cardiovascular disease.
Did you know that nuts are also among the best sources of Vitamin E?
Alissa Cohen is the internationally recognized author of Living on Live Food, a raw food chef and the owner of Boston's renowned Grezzo restaurant, and a certified fitness trainer, nutritional consultant and mind-body therapist. This month, Cohen is making her expertise available nationwide with the launch of an online shop in partnership with OpenSky at AlissaCohen.com.

Raw Broccoli Fights Cancer

Eating raw broccoli, and the chewing process involved, helps to rupture the special compound that is located in the plant's cell walls, an enzyme called myrosinase, that revs up your liver's ability to detoxify carcinogens. Cooking broccoli inactivates the enzyme. People eating steamed broccoli seem to get only about a third as much of these special cancer-fighting compounds.
Enjoy raw broccoli, one of the best sources of Vitamin K, along with other fresh veggies with a simple veggie dip.

Raw Garlic Protects DNA

Chewing raw garlic produces a DNA-protecting compound called allicin. One minute of cooking, though, completely inactivates this enzyme, and when you eat it cooked, you absorb little or none of the protective allicin compound.
See how to grow your own garlic – it's one of the easiest perennial vegetables to grow.

Raw Juice Retains Vitamins

What could be better for you than fruit or vegetable juice from the store? Raw fruit and vegetable juice! When you buy juice, it is always pasteurized. Pasteurization not only kills bacteria and preserves the juice, it also destroys many (if not most) of the vitamins, minerals and enzymes, along with their health-promoting properties. Sometimes the process adds chemicals, sugars and other unhealthy ingredients. Fortunately, juice is easy to make at home, so try fresh, raw, homemade juice for a burst of nutrition.
Did you know? Orange juice is a top source of potassium, and grapefruit juice has almost as much vitamin C as an orange.

 
Raw Salt Is Loaded with Minerals

Raw salts contain trace essential minerals essential to good health. Table salt is typically heated to high temperatures, treated with chemicals and then bleached. This kind of salt is toxic. Raw mineral salts such as Himalayan, Fleur de sel and others are crucial for proper mineral balance.
Of course, not all salt is good. Many packaged food and fast food is loaded with surprising amounts of sodium. For healthy cheap eats try these 50 healthy foods for under $1 a pound.

Raw Cacao (Chocolate) Is Brain Food

Raw cacao (chocolate) contains a wealth of nutrients: essential vitamins and minerals that boost the body's neurotransmitters, and phyto-chemicals that activate the mood-elevating emotion of "euphoria." No wonder chocolate's so popular! Cooked cacao, which is what you'll find in most chocolate bars and baked goods, loses much of its nutritional value. When the oils and fats within the cacao bean are heated, they actually can become toxic. And, as we know, chocolate is often highly processed with added sugars, dairy products and other ingredients that don't exactly improve nutrition. Using raw cacao and a natural sweeter, you can make your own healthy chocolate!

Raw Chia Seeds Are Nutrient-Dense

Four tablespoons of chia seeds supply as much calcium as three cups of milk, as much magnesium as 10 stalks of broccoli, as much iron as one-half cup of red kidney beans, 30% more antioxidants than blueberries, 25% more dietary fiber than flaxseed and approximately the same amount of omega-3 as a 32-ounce fillet of salmon. Instead of a typical hot breakfast cereal, try a chia breakfast pudding for a more nutritious start to your day!
Did you know? The words "made with whole grains" on food packaging don't always mean what they seem to.

Fermented Kimchi Improves Digestion

Fermented foods such as kimchi help to support our intestinal flora and overall health. Cooking foods like cabbage and other vegetables and herbs, kills many of the vitamins and minerals and certainly most of the enzymes. When you ferment these vegetables, though, your body can absorb more essential nutrients (and they're easier to digest). Fermented foods provide probiotics (good bacteria) that help our bodies fight off disease, boost our immune system and aid in good health

5 Ways To Never Be Stressed Again

  

 by Mark Hyman, MD

Everybody feels stress and knows it intimately, but very few of us think about what stress actually is.

Stress is a thought. That’s it. No more, no less. If that’s true, then we have complete control over stress, because it’s not something that happens to us but something that happens in us.

The dictionary definition of stress is, “bodily or mental tension resulting from factors that tend to alter an existent equilibrium.” It is your thoughts out of balance.

The medical definition of stress is, “the perception of a real or imagined threat to your body or your ego.” It could be a tiger chasing you or your belief that your spouse is mad at you (even if he or she is not). Whether it is real or imagined, when you perceive something as stressful, it creates the same response in the body.

A cascade of adrenaline, cortisol, and other stress hormones floods your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage, and generally wreaking havoc on your body.

The operative word here about stress is that it is a perception, also known as a thought or point of view. There are objective stressors, to be sure—war, death of loved ones, financial troubles, starvation, dental work. But how these affect us determines our body’s stress response. Imagine Woody Allen and James Bond, each with a gun pointed at his head—same external stressor but entirely different responses.

When I was very sick with chronic fatigue, barely able to work, a single father with two kids, thinking I had to go on disability, I worried constantly. I couldn’t sleep and everything seemed stressful. Then, a wise man told me I had to stop worrying. I argued with him strenuously, providing a comprehensive list of all the real external events that were stressful to me. He just kept repeating that worrying was toxic; he said, what really mattered was how I viewed the situation, and he kept telling me I just needed to stop worrying.

And slowly, very slowly, I trained myself to watch my thoughts, my perceptions, and when a stressful thought came into my head, I stopped, took a deep breath, and just let go. It’s like a muscle—it gets stronger the more you use it, but if you let go, it relaxes.

But of course, life takes over and things happen, all the “D’s:” divorce, death, deadlines, demands, dumb thoughts, and dumb schedules. And as anyone does, I get sucked in to negative thinking, which creates stress in my body. My sleep gets interrupted, my muscles get tight, my mood gets cranky, but then I breathe and remember that stress is all in my head.  We get so attached to our way of thinking, to our beliefs and attitudes about the way things should be or shouldn’t be, that it makes us sick.

This doesn’t mean that I don’t respond to injustice or experience intense feelings of joy, happiness, sadness, loss, or pain. I do. But I try just to be fully in them when they come, then experience the next moment, then the next and the next, and just show up with my whole self with love and attention. That’s the only thing I can do.

Most people, when they look at my life, think I’m crazy and wonder why I’m not more stressed—running a medical practice; writing books and blogs; teaching all over the world; working on health policy; volunteering in Haiti, churches, and orphanages; being a father, son, brother, partner, friend, boss, and more. But it’s actually quite simple. I don’t worry about things much. I simply wake up and do the next thing as best I can.

And when things get out of control, which they do, I simply make a gentle U-turn. It’s like a GPS for my soul. Your GPS doesn’t yell at you and call you stupid or judge you for taking a wrong turn. In the sweetest voice imaginable, the GPS reminds you to take the next possible U-turn.

Each of us has to find out how to make our own U-turn. There are some wonderful ways I have discovered that work very well for me!

Here’s how I make my U-turns (and I try to pick one or more each day):

1. Move. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, ride, swim, stretch, or skip—do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
2. Breathe. Most of us hold our breath often or breathe swallow, anxious breaths. Deep, slow, full breaths have a profound affect on resetting the stress response, because the relaxation nerve (or vagus nerve and not the Las Vegas nerve) goes through your diaphragm and is activated with every deep breath. Take five deep breaths now, and observe how differently you feel after.
3. Bathe. For the lazy among us (including me), an UltraBath is a secret weapon against stress. Add 2 cups of Epsom salt (which contains magnesium, the relaxation mineral), a half-cup of baking soda, and 10 drops of lavender oil (which lowers cortisol) to a very hot bath. Then, add one stressed human and soak for 20 minutes. Guaranteed to induce relaxation.
4. Sleep. Lack of sleep increases stress hormones. Get your eight hours no matter what.  Take a nap if you missed your sleep. Prioritize sleep.
5. Think Differently. Practice the art of noticing stress, noticing how your thinking makes you stressed. Practice taking deep breaths and letting go of worry. Try Byron Katie’s four questions to break the cycle of “stinkin’ thinkin’” that keeps you stressed.

You can also try my UltraCalm CD, featuring guided mediations and relaxation techniques.

Also, I highly recommend tapping, a technique that combines ancient Chinese acupressure and modern psychology. Pick up a copy of Nick Ortner’s new book The Tapping Solution to learn more. Another great stress-relief technique to try is Holosync, an audio technology designed by the Centerpointe Research Institute, which instantly (and effortlessly) puts you into states of deep meditation—literally, at the push of a button. Visit Centerpointe’s website to find out more. Also, check out meQuilibrium, a digital coaching system created by experts to change the way you respond to stress. It teaches specific skills to help you get a handle on all of the emotional, physical, and lifestyle imbalances that keep you from feeling your best.

Enjoy, and happy U-turns!
Please leave your thoughts by adding a comment below—but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD

Fever Benefits

How a fever benefits your health

 

Dr. David Jockers
 Most of our society lives with the idea that health is a state of "feeling good" and "not being sick or diseased." We fear contact with bacteria, viruses and other microorganisms. We use antibacterial soap, sprays, pills, potions and lotions. We are constantly "gearing up" for the next big flu pandemic, etc.

In traditional cultures, fevers were always well respected and understood. Most people knew that the fever would build up and then break, much like a wave rolling into shore. Now, our society tries to suppress the fever immediately using antipyretics, or substances that lower temperature.

These antipyretics include acetaminophen and ibuprofen. These quickly lower the temperature, but they also silence the body and hinder the development of the immune system. This allows the invading organisms to survive and contribute to the formation of chronic disease.

Your immune system is a muscle:

The immune system functions like a muscle in that must be challenged in order to grow stronger. Without resistance the immune system cannot get any stronger. An appropriate resistance may at times give someone a cold or fever. This is a natural adaptive response that the body makes in order to allow the immune system to function at a greater level.

Getting a cold or a flu and having feverish symptoms may be the best expression of health for someone. Their individual immune system's metabolic capacity may have been so weak that they couldn't handle the natural environmental stressors. So the body became vulnerable and developed a viral or bacterial infection.

Fevers stimulate the immune system:

The immune system responds to fend off infection and strengthen the body. Microorganisms can only survive at unique temperature ranges. The innate intelligence within our body understands this and has adapted since the beginning of time to create an environment that is incompatible for these infectious organisms.

As our core temperature rises, it reduces the microorganism load in the body. The body will not want to elevate temperature to the point of killing off all its good microbes but will if necessary. When the body is under extreme infection, the core temperature has to regulate the internal ecosystem by increasing the temperature and killing off microbes.

Our normal body temperature is said to be 98.6 degrees Fahrenheit. A fever is defined by an oral temperature that exceeds 100.4 degrees. At 101 degrees, most bacteria are unable to survive, and at 102 degrees, the viruses are unable to replicate and spread in the body. Fevers are typically self-limiting and short in duration. They are not dangerous until they get up over 104 degrees in temperature.

The increasing temperature activates the immune system:

As the core temperature elevates, it activates the CD8+ cytotoxic T cell. This is a special lymphocyte that is able to destroy cancerous cells and cells infected with viruses. Researchers have found that higher body temperatures raise the number of CD8+ cytotoxic T cells. This creates a significantly greater immune response against infection.

The increase in core temperature also elevates neutrophils, which are unique immune cells that selectively target infectious bacterial cells. The temperature increase also improves enzymatic activity to create an environment that is unkind to the infectious microbes.

According to Dr. John Wherry, PhD, deputy editor of the Journal of Leukocyte Biology, "Having a fever might be uncomfortable, ... but [research reports show] that having a fever is part of an effective immune response."

Over-sterilizing our environment and using synthetic chemicals, such as drugs, artificial vitamins and fever reducers, only makes our body weaker. These products are like a crutch that does not allow the body to adapt and get stronger. So we end up weak and vulnerable and unable to effectively adapt to a challenging environment.

The role of mucus formation:

Mucosal surfaces are the primary entry points into the body for pathogenic microorganisms. Until recently, most scientists viewed mucus as simply a physical barrier that helped to prevent against the invasion of infectious organisms. It was also thought to play a lubricating role between tissues. However, the latest research shows that mucus appears to be the primary home of unique organisms called bacteriophages.

Bacteriophages, which are also called "phages," are viruses that infect and replicate within bacteria. They selectively target antagonistic microbes and thus enhance the health of the host.
Wherever bacteria and other microorganisms reside you will also find phages.

Researchers have found evidence that phages partner with host animals and humans to kill off unwanted bacterial colonies and control the composition of friendly microorganisms in the body. This reduces infectious organisms and improves the immune system.

In times of fever, the body increases mucus to trap bacteria and enhance the activity of phages in order to reduce infectious organisms. This is an intelligent response by the body to prevent chronic infection and disease development. Trust the body and trust your symptoms!

When is a fever dangerous?

You should always consult your natural health physician when fevers go over 103 degrees or last longer than four days. If the fever causes tremendous discomfort, trouble breathing or convulsions at any time, it would be an indication to go to the emergency room.

One should drink tons of clean water and use electrolytes such as fresh squeezed lemon. This will support the body as it uses up fluids and electrolytes quickly in an effort to rid itself of the infectious organisms. If the temperature gets up over 104 degrees, an ice bath can help bring it down a bit so as to not cause damage to any of the vital organs.

Soul Mates 101

 

By Michelle Beltran
There is a pervasive misconception that we have one soul mate. In reality, we will have many soul mates in our life time. In addition, we will many kinds of soul mates along our journey.  Some soul mate connections are in our human experience briefly while others are in place for most or all of our lives. Some are in depth and rich while others are seemingly simple or meaningless. They all matter and have value. There is never and encounter we were not meant to have be it short, long, in depth or seeming surface and simple. Soul mates assist us in shaping our own soul growth and we made an agreement before we arrived on Earth to live out these life experiences together.

Three types of soul mates

Twin Flames – Twin Flames are the other part or half of your soul. In most cases, your twin flame is not actually living and they do not experience human life at the same time that you are. Rather, they are on the Other Side, guiding and caring for you from there. In some cases, this soul mate may indeed incarnate with you. When this happens, you will know this soul mate because there is incredible chemistry and it is highly charged. If you are apart from this person, there is very deep longing for them. This person is not necessarily always good match for you, as one might think. This is because the similarity is that immense – it makes for a chaotic relationship as the two of you are so alike. In addition, they generally reflect everything about yourself that you don’t like. To be compatible with this person, each must be very comfortable and at peace with their own higher truest self.

Companion Soul Mates – Companion soul mates can also be called Kindred Spirits or Teacher Soul Mates. These are those people who come into your life for a particular reason and duration.  They may be friends, teachers or mentor who have presented at particularly challenging times in your life and/or at a time when you may pursuing a very important goal. Theses soul mates are voices of encouragement and support. This soul mate could even be the person who helps when your car breaks down.

Twin Souls – Twin souls are those people we share a close friendship with and we feel very comfortable and relaxed with. You have many prior lives with this person and you will likely live many again with them. With this person, you will recognize that open and natural relationship. This soul mate connection is quite similar to the Companion Soul Mate, however the difference is the bond is stronger and longer. This relationship is often a close friend or family member. There is often highly spiritual or even telepathic connection with this person and you may at times feel you don’t even need to use words to communicate with them. You might also find that your life experiences parallel one another.

How do I find my soul mate?
Stay in tune and aligned with your spiritual and higher self. The best way to do this is through some kind of quiet time and in a place of thoughtlessness, commonly call meditation. It is not necessary to go searching for your soul mate as these uniquely powerful connections present effortlessly at the perfect time. There is nothing you need do.

Detox From Fish Before Pregnancy

How Long to Detox From Fish Before Pregnancy?

How many months does it take to clear 99% of the mercury and other industrial toxins from one’s body, and what role might our fat stores play in holding on to fat-soluble pollutants?



 How many months does it take to clear 99% of the mercury and other industrial toxins from one's body and how might our fat stores play a role in holding on to fat-soluble pollutants?

Mercury vs. Omega-3s for Brain Development (http://nutritionfacts.org/video/mercu...) is the study about balancing risks and benefits.

I explored how long it takes to get rid of some of the other pollutants in How Fast Can Children Detoxify from PCBs? (http://nutritionfacts.org/video/how-f...) PCBS are found most concentrated in fish and eggs (Food Sources of PCB Chemical Pollutants, http://nutritionfacts.org/video/food-...), which may be why there're lower levels of Industrial Pollutants in Vegans (http://nutritionfacts.org/video/indus...). I wonder if this helps explain the remarkable findings in Eggs and Diabetes (http://nutritionfacts.org/video/eggs-...).

The fact that we can still find DDT in Umbilical Cord Blood (http://nutritionfacts.org/video/ddt-i...) decades after the pesticide was banned speaks to the persistence of some pollutants. There's a shortcut for moms, but it's The Wrong Way to Detox (http://nutritionfacts.org/video/the-w...).

More on the risks of mercury can be found in these videos:

• Fish Intake Associated With Brain Shrinkage (http://nutritionfacts.org/video/fish-...)
• Hair Testing for Mercury Before Considering Pregnancy (http://nutritionfacts.org/video/hair-...)
• The Effect of Canned Tuna on Future Wages (http://nutritionfacts.org/video/the-e...)
• Nerves of Mercury (http://nutritionfacts.org/video/nerve...)
• Fish Fog (http://nutritionfacts.org/video/fish-fog)

Have a question for Dr. Greger about this video? Leave it in the comment section at http://nutritionfacts.org/video/how-l... and he'll try to answer it!

Levels of Lucidity in Conscious Dreams

By Rebecca Turner

Many beginners question their levels of lucidity in conscious dreams. They may assume that because they couldn't control other dream characters, they were not lucid at all. Or they fret over their ability to morph the scenery at will. Is there a definitive point where someone can say they had a lucid dream?

Yes, there is. If you have ever had the conscious awareness (or knowing) that you were acting inside the dream world, then you had a lucid dream. Equally, if you have ever been able to willfully control parts of the dream world, you were lucid. A lucid dream can last one second - or one hour!

"The ten thousand states of mind are hallucinatory. Hallucinations are real. Dreams are real. But there are some things more real." ~ Rama

In Tibetan Buddhism, Dream Yoga is known as "apprehending the dream". This simply means becoming aware of the unreal nature of the dream state, and is reflected by either the awareness or control of the dream world.

Of course, there is a big difference between a passing awareness of the dream world, and full conscious lucidity. Even though there is no scientific classification of these states (yet), I will describe the different levels of lucidity here.

A Non-Lucid Dream

This is the default dream state, where you are totally unaware that you are dreaming. It may be hazy and illogical - or vivid and highly evocative. Either way, you have no conscious awareness or control, and you automatically accept the reality of the dream world as being completely real.

Non-lucid dreams are created entirely by the subconscious mind. They are usually based on memories and experience, coupled with the unconscious brain's conceptual understanding of reality. Since they are not literal, you can interpret your dreams based on recurring dream themes and symbology.

A Semi-Lucid Dream

The lowest levels of lucidity occur with a semi-lucid dream, which may involve the realization that you are dreaming. Perhaps something very illogical happens and you question where you are. Or maybe you practice meditation or Dream Yoga which teaches you to be more self aware.

Once you realize you are dreaming, your conscious brain will wake up. The first few times you will feel quite alien in this new reality, and have trouble doing anything that conflicts with the normal laws of physics. If you can't immediately fly in your lucid dream, or teleport to an exotic beach location - don't be deterred. You can't do this in real life and your conscious brain doesn't expect it to happen here either.

The good news is, as you explore your lucid dream world, you will start to notice little inconsistencies. And the part of your conscious brain that is responsible for influencing the dream will start writing a new rule book. Encountering higher levels of lucidity is like learning to walk all over again. Soon you will be able to soar above the clouds, run through solid objects and create entire new dream scenes. See how to control your dreams for more specific advice on this.

A Fully Lucid Dream

To experience a fully lucid dream, you will probably need a good amount of direct experience of lucidity. That's my assumption anyway. Don't get me wrong - my early lucid dreams were highly exhilarating - but in no way did I have control of my entire surroundings. First I had to get to grips with staying lucid for more than ten seconds; then it was a challenge to control my immediate environment. However, once I mastered each of these skills, they stayed with me.

A fully lucid dream means having complete awareness that you are in a dream world. You understand that it is the creation of your own mind, and that you can manipulate any element at will. You can teleport across the universe at the speed of thought, morph yourself into an atom, or independently direct the actions of any other dream character.

But lucid dreaming is not just about dream control. Anyone who has ever experienced a lucid dream knows that. It is about having conscious awareness of the dream state, which is often even more intense than waking reality. 

For instance, you can float in the air above a city and observe hundreds of people in the streets below, going about their business. You can take a back seat and allow the dream to be guided by your subconscious mind, while having absolute conscious awareness of your part in it. 

This is the real beauty of lucid dreaming; it is your gateway to an alternate reality, where you can observe your own existence in a far richer context.

The Highest Levels of Lucidity

What is the absolute highest level of lucidity possible? Can it be defined, or is it like asking what's beyond the edge of the universe?

Tibetan Buddhism has incorporated the art of Dream Yoga for at least a thousand years. Compared to modern lucid dream research (which has only been around for the last 30 years) the Buddhist monks have a major head start.

Buddhists believe the ultimate goal in Dream Yoga is to attain full conscious awareness, then dissolve the dream state. That doesn't mean waking up. Instead, they aim to remain fully lucid and consciously aware while asleep. Deprived of any physical stimulus from the sleeping body, or any conceptual stimulus from the dreaming mind, they are able to observe the purest form of conscious awareness. That sounds like an excellent goal for any lucid dreamer.

Great Sources Of Clean Protein

Clean protein is harder to come by than you might think. Pesticides, heavy metals, and antibiotics are abundant in almost all factory-produced nonorganic meat, poultry, fish, dairy, and eggs. Fast food joints pump almost all of their items with food flavorings and chemicals to increase shelf life. To avoid all the negative health effects, go for the following foods whenever possible. Make friends with farmers at the closest farmers' market, read food labels at the stores, and ask questions at the restaurants. You deserve to know where your food is coming from. 

 

Almonds

Almonds are strongly anti-inflammatory, and are a good source for healthy fats, fiber, and protein. To make almonds easier to digest, soak them overnight and peel the skins. Nuts aren't a complete protein since they don't have a full range of amino acids, but they serve as a great addition to a healthy diet.

Spirulina

Spirulina is one of the great superfoods. It's approximately 65 to 71 percent complete protein in its natural state, higher than virtually any other unprocessed food. And unlike most other forms of protein, the protein in spirulina is 85-95% digestible. Since spirulina has no cellulose in its cell walls, it's extremely easy for the body to break it down. While spirulina is great, make sure it's collected from a clean body of water, not public lakes that allow boats. It also can't serve as a main source of protein since it would be hard to take it sufficient qualities to make up for body's demand for protein. 

Wild Fish

While most nutritionists would say that fish is healthy, not all fish is equal. The origin matters a lot. Farmed fish is the same as a caged chicken. They aren't fed a natural diet, are often sick, don't have as many desirable omega-3s, ant might be full of antibiotics and dioxin. Wild is the way to go if you consume fish on a regular basis. 

 

Quinoa

Quinoa is a “complete protein” pseudo-grain. It tastes great and is easy to cook, even for kitchen newbies. Buckwheat is another grain (seed) that is a complete protein and can be substituted for quinoa.

 

Hemp Seeds

Sixty-five percent of the total protein content of hemp seed comes from the globular protein edestin, which is easily digested, absorbed, and utilized by the human body. It's also hypoallergenic. Hemp contains about 30% protein.

Chia Seeds

This miracle food offers complete protein that's mildly anti-inflammatory, easy to digest, and easy to cook with. Chia seeds are a good source of calcium and phosphorus, and a very good source of dietary fiber and manganese. Chia seed pudding can be a great easy-to-make breakfast option or a healthy fiber- and protein-rich snack.

Whey Powder

Whey protein is the second most abundant protein derived from milk (casein is the most abundant milk protein). It’s found mainly in meal-replacement powders, protein powders, and ready-to-consume drinks. Whey contains all of the essential amino acids and is particularly high in the branched-chain amino acids (leucine, isoleucine, and valine) and glutamine (an immune-boosting amino acid). Make sure it's grass-fed, organic, and hormone free.

Lentils

While they're not a complete protein, lentils are a great source of amino acids, healthy carbs, and filling fiber. When combined with grains, they form a complete protein. They will keep hunger at bay and are easier to digest than larger beans.

Tempeh

Tempeh is made out of fermented soy and can be a great source of clean protein for vegans if they don’t have soy sensitivity. Make sure it is organic and not genetically modified. It’s been shown that soy protein is comparable in digestibility to other high-quality protein sources such as meat, milk, fish, and egg. Avoid processed "fake" soy meats, and don't rely on soy alone for your protein.

Pea and Rice Protein Powder

The combination of rice and pea protein actually provides one of the best-tasting protein concentrates available. The end product is 80-90% pure, hypoallergenic, easily digested protein.