One Scoop of Boku Super Protein = 4 eggs!

Beef

• Hamburger patty, 4 oz – 28 grams protein

• Filet Steak (100g or 3.5 oz) – 30 grams

• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz – 30 grams protein

• Chicken thigh – 10 grams (for average size)

• Drumstick – 11 grams

• Wing – 6 grams

• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

• Tuna, 6 oz can – 40 grams of protein

Pork

• Pork chop, average – 22 grams protein

• Pork loin or tenderloin, 4 oz – 29 grams

• Ham, 3 oz serving – 19 grams

• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

• Bacon, 1 slice – 3 grams

• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large – 6 grams protein

• Milk, 1 cup – 8 grams

• Cottage cheese, ½ cup – 15 grams

• Yogurt, 1 cup – usually 8-12 grams, check label

• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein

• Tofu, 1 oz, 2.3 grams

• Soy milk, 1 cup – 6 -10 grams

• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

• Soy beans, ½ cup cooked – 14 grams protein

• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons – 8 grams protein

• Almonds, ¼ cup – 8 grams

• Peanuts, ¼ cup – 9 grams

• Cashews, ¼ cup – 5 grams

• Pecans, ¼ cup – 2.5 grams

• Sunflower seeds, ¼ cup – 6 grams

• Pumpkin seeds, ¼ cup – 8 grams

• Flax seeds – ¼ cup – 8 grams

For dad at his special time of the year, along with the tie or card give him something truly valuable—your love and some good advice that’ll help keep him around as long as possible.

While these tips are good for anyone to follow, they are the key to keeping dad at the peak of health well into his later years:

• Eat a healthy diet low in fat and at least five fruits and vegetables a day to lower the risk of heart disease, stroke, cancer, diabetes and osteoporosis, all common in older men.
• Get at least 30 minutes of physical activity at least 3 days a week. Moderate physical activity reduces the risk of heart disease, colon cancer, diabetes and high blood pressure. It can also help dads maintain a healthy body weight, joint strength and mobility. Even brisk walking does the trick!
• Some studies have also shown that healthy men, and those who have already suffered a heart attack, can reduce cardiovascular risk by eating nuts regularly. Almonds anyone?
• Prevent disability from arthritis. Weight control and injury prevention (especially sports-related injuries) can lower dads’ risk for developing one of the most common types of arthritis: osteoarthritis.
• Get regular physical exams and important health screenings. Dads age 50 and older should be screened for colorectal cancer, the second leading cause of cancer-related deaths in the country. Regular colorectal cancer screening at age 50 and after can find and remove polyps before they ever become cancerous, or enable early treatment, when it can be most effective. Although effective measures to prevent prostate cancer have not yet been identified, the Centers for Disease Control and Prevention (CDC) recommends that all men talk to their doctors about the risks and benefits of screening so that they can make informed decisions about whether screening is right for them.

So even if you have to push him to keep him healthy it’ll be worth it for both of you.

Happy Father’s Day!

Do you not see as well as you used to? One reason may be astigmatism, here is some information that can help you understand and manage astigmatism.

Astigmatism is a common condition causing poor vision, and is a distortion of the cornea that leaves the eye oval or football­shaped, rather than round. Round eyes are normal and are important for good eyesight. In cases of astigmatism, the eye focuses on two points instead of one; this happens because rays of light do not form a single point of focus as they enter the eye. The word astigmatism is derived from the Greek alpha, meaning ‘without’ and stigma meaning ‘point.’

The most common symptoms of astigmatism are:

• Blurred vision
• Fatigue
• Headaches
• Eye pain

Straight lines may seem crooked and even distorted. People with astigmatism may complain about blurry or fuzzy lines, and develop severely distorted depth perception over time.

What Causes Astigmatism?

Since astigmatism is a distortion of the cornea, it is difficult to pinpoint its exact cause. Over time, the cornea of the eye can lose its natural roundness. In addition, poor posture, and frequent tilting of the head can lead to astigmatism and problems with perception.

Treatments for Astigmatism

Many treatment options for astigmatism are available, but some have higher risks than others. Surgical procedures developed in recent years include Lasik surgery and photo reactive keratomy (PRK). Both of these are invasive procedures that carry a risk of damage. Side effects may include:

• Feelings of ‘halos’ around lights
• Tears in the retina, and damage to the optic nerve
• Chronic dry eye, and a diminished capacity to produce tears
• Free radical damage
• Impaired visual acuity

There are natural remedies and cures available as an alternative to surgery. Ayurvedic theory indicates that vision problems are related to digestive imbalances. As a result, some options include regular eye exercises, consumption of Ayurvedic herbs such as amla, triphala, and licorice, and a diet rich in carrots, spinach, and antioxidant vegetables.

The Bates Method involves re­educating the eye to improve healthy eyesight. This works by taking frequent breaks where the mind and body are in a relaxed state. This can involve a peaceful walk or meditation, closing the eyes but improving receptive awareness, and focusing on detailed but pleasant scenery. Over a period of time, this can help train the eyes, mind, and body to work in harmony.

Eating a balanced and healthy diet also can significantly improve eye health. Diets that are good at reducing eye degeneration include food such as:

• Those high in antioxidants, such as Acai berries, Goji berries, red grapes, cherries, mangos, and citrus fruits. Unsweetened cocoa is also an excellent choice that is rich in antioxidants and natural flavonoids.
• Organic egg yolks for the high carotenoid content
• Green leafy vegetables, including leaf lettuce, chard, kale, collard greens, spinach, and parsley
• Those low in unhealthy hydrogenated and partially hydrogenated oils. This includes avoiding processed and fried foods, refined sugars, alcohol, and simple carbohydrates.

Other Considerations

Eye exercises throughout the day can significantly improve your eye health. Resting your eyes for five minutes every 30 minutes can help relax your gaze and improve your overall energy.

Other exercises to try include:

• Blinking your eyes regularly to reduce eyestrain
• Taking regular breathing breaks and meditative rest periods
• Rapidly switching focus from near to far for 20 to 30 minutes
• Rolling eyes up and down in a full circular motion for five minutes, five times a day

Monumental report from the President’s Cancer Panel

This is a monumental news day for the organic industry. The President’s Cancer Panel Report released today exhorts consumers to choose food grown without pesticides or chemical fertilizers, antibiotics, and growth hormones to help decrease their exposure to environmental chemicals that can increase their risk of contracting cancer!

“Exposure to pesticides can be decreased by choosing, to the extent possible, food grown without pesticides or chemical fertilizers…Similarly, exposure to antibiotics, growth hormones, and toxic run-off from livestock feed lots can be minimized by eating free-range meat raised without these medications,” according to the report, “Reducing Environmental Cancer Risk: What We Can Do Now,” submitted to President Obama by Dr. LaSalle Leffall, Jr., an oncologist and professor of surgery at Howard University, and Dr. Margaret L. Kripke, an immunologist at the M.D. Anderson Cancer Center in Houston.

In a letter to President Obama, the panel stated “The American people—even before they are born—are bombarded continually with myriad combinations of these dangerous exposures. The Panel urges you most strongly to use the power of your office to remove the carcinogens and other toxins from our food, water, and air that needlessly increase health care costs, cripple our Nation’s productivity, and devastate American lives.”

This landmark report by the prestigious scientific panel recognizes, at the highest level, what your products provide — essentially endorsing our industry. OTA has issued a press release to tout the panel report and is exposing the organic connection through all media channels.

The full report is available online.

OTA’s press release is available on our homepage.