Your Guide
~to~
Health & Wellness
Urology Specialists of Mississippi ● 302 Hospital Rd ● Starkville, MS 39759 ● 662-615-3756
This guide is a modification of Revolution Health Center, Scottsville, VA
MENU Options – “American” Cuisine
BREAKFAST
-Country Harvest Oatmeal with cinnamon, crushed walnuts, fresh fruit, and/or blue agave
-Classic Grits or Cream of Wheat with almond milk
-Waffles or pancakes (using soy or almond milk & egg substitute), sliced berries, soy yogurt
-Breakfast Scramble (seasoned, scrambled tofu with chopped red peppers and onions)
-High Protein Fruit Smoothie (using almond milk & Hemp protein)
-Choice of bread: whole grain muffin with preserves, rye, Ezekiel or oatmeal drop scones
-Fresh fruit
LUNCH
-Heart Healthy Veggie Wrap (hummus, lettuce, spinach, sprouts, avocado, shredded carrots, sliced
tomatoes, cucumbers) wrapped in a sprouted wheat tortilla or pita bread
-Garden of Dreams (made with spinach leaves, red kidney beans, tomato, sunflower seeds, cucumber,
beets, almonds, baby carrots, olive oil & vinegar dressing, lentils)
-Traditional Cold-Cut Flatbread Sandwich (made with sprouted grain bread, low-fat vegetarian deli
slices, arugula, mustard, & tomatoes)
-Classic CLT (made with Ezekiel bread, cucumber, lettuce, tomato, and mustard)
-Spaghetti with vegetarian meatballs and whole wheat noodles
-BLT Salad (made with romaine lettuce, croutons, low-fat vegetarian bacon, chopped tomatoes,
scallions, cider vinegar, fat-free oil substitute, Nayonnaise, sugar, black pepper)
-Personal Pita Pizza
(made with tomato base and choice of vegetables on pita bread)
-Cherry Tomato and Brown Rice Salad (made with brown rice, artichoke hearts, scallions, cherry
tomatoes, basil, Italian dressing, lemon juice, garlic, salt, pepper, lettuce)
-South of the Border Soft Tacos (with choice of black beans, guacamole, lettuce, tomatoes, and brown
rice) with baked corn chips and salsa
-Mediterranean Veggie Flatbread
(made with rye or sprouted-grain bread, fat-free Italian vinaigrette dressing, roasted red peppers, kale
leaves or other greens, tomatoes, and artichoke hearts)
-Chef Salad
(made with vegetarian turkey & ham, lettuce, tomato, cucumbers, soy cheese)
-Green Veggies and Ham Flatbread (rye or sprouted grain bread, Nayonnaise, steamed or roasted
asparagus spears, fresh basil leaves, low-fat vegetarian bacon or ham)
-Yummy Veggie Pasta (bow tie pasta, mixed frozen vegetables, garlic, onion, Italian tomatoes, olive oil)
-Soup (black-eyed pea, black bean, sweet potato, lentils)
~SIDES~
-Green salad
-Fresh fruit
-Fresh veggies
-Choice of bread (whole wheat roll, cornbread, Ezekiel, rye, sprouted grain)
-Applesauce
-Brown rice
-Quinoa
What You Need to Know About
PROTEIN
Protein is essential for growth and development and is the most important macronutrient in our diet. Protein
provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It
also helps maintain the proper acid-alkali balance in the body.
When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. Some of the
amino acids are designated nonessential. This does not mean that they are unnecessary, but rather that they do not
have to come from the diet because they can be synthesized by the body from other amino acids. Other amino acids
are considered essential, meaning that the body cannot synthesize them, and therefore must obtain them from the
diet.
Whenever the body makes a protein – when it builds muscle, for instance – it needs a variety of amino acids for the
protein-making process. These amino acids may come from dietary protein or from the body's own pool of amino
acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids,
the building of protein in the body stops, and the body suffers.
Because of the importance of consuming proteins that provide all of the necessary amino acids, dietary proteins are
considered to belong to two different groups, depending on the amino acids they provide. Complete proteins, which
constitute the first group, contain ample amounts of all of the essential amino acids. The only plant-based complete
proteins in our current agricultural system are quinoa and soy. Incomplete proteins, which constitute the second
group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including
grains, legumes, and leafy green vegetables.
Although it is important to consume the full range of amino acids, both essential and nonessential, it is not necessary
to get them from meat, fish, poultry, and other complete-protein foods. In fact, because of their high fat content – as
well as the use of antibiotics and other chemicals in the raising of poultry and cattle –most of those foods should be
eaten in moderation. Mutual supplementation enables you to combine partial-protein foods to make
complementary protein –proteins that supply adequate amounts of all the essential amino acids. For instance,
although beans and brown rice are both quite rich in protein, each lacks one or more of the necessary amino acids.
However, when you combine beans and brown rice with each other, or when you combine either one with any of a
number of protein-rich foods, you form a complete protein that is a high-quality substitute for meat. To make a
complete protein, combine beans with any one of the following:
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Rice
Seeds
Corn
Wheat
Nuts
Or combine rice with any one of the following:
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Beans
Seeds
Nuts
Wheat
All soybean products, such as tofu and soymilk, are complete proteins. They contain the essential amino acids plus
several other nutrients. Available in health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy
cheese, and many other soy products are healthful ways to complement the meatless diet. Because soy contains
plant estrogens, I recommend that you limit soy consumption to no more than one serving per day. In addition, it is
important to use organic soy products whenever possible because the majority of non-organic soy is genetically
modified.
Recipes and Menu Ideas for Protein Pairings
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Legumes and Grains - Black Beans and Rice with Red Peppers: Saute diced red peppers and onions in a
non stick skillet. Add in drained and rinsed canned black beans and left over long grain rice. Add in a bit of
cumin, black pepper and fresh chopped tomatoes and parsley. Cook until hot and serve.
Legumes and Seeds - Asian Noodles with Sesame Seed Dressing: Toss left over spaghetti pasta noodles
with chopped green onions, julienne peppers, toasted sesame seeds and cilantro with a homemade
dressing made with sesame oil, rice wine vinegar, pepper, soy sauce and a bit of sugar.
(Articles adapted from: http://1stholistic.com/nutrition/hol_nutr_protein.htm and
http://www.suite101.com/content/complementing-protein-sources-a67429)
Protein is essential for health, along with carbohydrates and fats. We use protein to make
building blocks, called amino acids, for every part of our bodies: blood, skin, cartilage, muscles and bones,
hormones and enzymes.
Our bodies can synthesize 16 of the 23 amino acids that we need. That leaves 8 essential amino
acids (9 for children), which must come from the foods we eat.
The Essential Amino Acids Have Important Functions In The Body:
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Isoleucine (Ile) - muscle production, maintenance and recovery after workout. Involved in
blood cell formation, maintaining blood sugar levels, blood clot formation and energy.
Leucine (Leu) - tissue production and repair, prevents muscle wasting, used in treating
conditions such as Parkinson’s disease.
Lysine (Lys) - calcium absorption, bone development, nitrogen maintenance, tissue repair,
hormone production, antibody production.
Methionine (Met) - fat emulsification, digestion, antioxidant (cancer prevention), arterial
plaque prevention (heart health), and heavy metal removal.
Phenylalanine (Phe) - tyrosine synthesis and the neurochemicals dopamine and
norepinephrine. Supports learning and memory, brain processes and mood elevation.
Threonine (Thr) monitors bodily proteins for maintaining or recycling processes.
Tryptophan (Trp) - niacin production, serotonin production, pain management, sleep and
mood regulation.
Valine (Val) helps muscle production, recovery, energy, endurance; balances nitrogen levels;
used in treatment of alcohol related brain damage.
Histidine (His) - the 'growth amino' essential for young children. Lack of histidine is associated
with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.
Complementary Protein Theory Debunked:
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Whenever we eat, our body deposits amino acids into storage bank. So, it’s no longer
considered necessary to eat complementary proteins together at one sitting, to make complete
protein. Your body does that automatically, from all the foods that you eat over the course of a day
or so.
We still need a healthy variety of good protein building foods, so the body can make
enough complete proteins to be happy, even though you don't need to worry about how and when
you combine them.
Foods You Should Eat To Get Enough Protein:
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Each plant food has its own unique amino acid profile, from green leafy veggies to
tubers, from barley to quinoa, from lentils to tofu, from macadamias to brazil nuts. By eating a
variety of plant foods with 'incomplete proteins' throughout the day, we can easily get enough
'complete protein.' For lacto and ovo-lacto vegetarians, any food can be complemented by the
high quality proteins in dairy products or eggs, but it isn't at all necessary to include animal foods
to get enough protein in your diet.
Eating for complete protein isn't a scientific system of food combining that requires you to
analyze everything you eat. It's a traditional way of eating which human beings have thrived on
for thousands of years. Eating is a sensual pleasure and getting enough protein ensures that the
rest of the day is pleasurable as well.
(Article taken from: http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php)