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

Juliana Sproles BōKU® Boot Camp Instructor

Any BōKU® fans or fitness enthusiasts in the Ojai, CA area are welcome to come to our own Boot Camp to work out with us!

Our fitness Boot Camp takes place at Soule Park from 8-9am Monday through Friday. Be prepared to work and sweat while gaining strength and endurance and having a great time!

Mike Adams was a guest of BōKU® Boot Camp during his recent California visit and called it:
“An amazingly fun way to get some good exercise as you start your day.”

Yield: 1 cup

Ingredients:

• 3 tablespoons balsamic vinegar
• 1 teaspoon raw honey
• 1 teaspoon Dijon mustard
• 1 scoop Boku
• ¾ cup extra virgin olive oil
• Sea salt and black pepper to taste

Directions:

In a bowl, whisk together the balsamic vinegar, honey Dijon, Boku and a pinch of salt. Let rest 5 minutes to full hydrate the Boku. Slowly whisk in the olive oil until completely emulsified. Correct seasoning.

Recipe & photo by Heidi Robb

Our new protein powder has 26 grams of protein in every 30 gram serving! The protein density comes from organic, raw, sprouted brown rice. It also contains coconut, vanilla bean and low-glycemic Vermont maple syrup to give it a mild flavor without added sugar. The taste is really very neutral so it takes on the flavor whatever beverage you put it in.

It is vegan, organic, kosher and completely dairy, gluten, wheat and soy free!

Our protein mixes great with our Boku Super Food for a nutrient rich meal replacement!

Boku Super Protein is available in 30oz eco-friendly pouches for $39.95 ($34.95 on auto-ship!) at:

http://shop.bokusuperfood.com/detail_PR30__23.html

You can also check out www.bokusuperprotein.com for recipies and more info!

According to citizen journalist, Elizabeth Walling:

Spirulina has been shown as an effective chelating agent for removing toxins such as mercury, and radioactive substances from the body. It has also been used to remove cadmium and lead from waste water.

While some detoxifying supplements simply release toxins from cells and tissues, chlorella is particularly adept at binding to toxic metals and ushering them out of the entire system. Chlorella contains proteins and peptides which are designed to bind to these substances and carry them out of the body. The chlorophyll in chlorella also aids heavy metal detoxification.

Read the entire article here: http://www.naturalnews.com/027740_spirulina_chlorella.html

Spirulina and Chlorella are two of the main ingredients in BōKU® Super Food for just these reasons. So have a healthy BōKU® drink and literally get the lead out!

This is my very UN scientific, but very practical real-world review of the new BōKU^® Immune Tonic.

I was getting ready for a string of business trips which would take me to 3 different cities in 7days.  My starting point was Los Angeles, first destination was Seattle, then to Las Vegas, and finally San Francisco for their 2009 GREEN FESTIVAL.   My fear was that in the middle of the most feared flu season in decades, I was exposing myself to thousands of people and high-risk locations where epidemics usually break.  I felt pretty confident that my immune system was up to the challenge but I was happy to find a trial vial of the new BōKU^® Immune Tonic in the office.  I decided it would be a good “test” to see how well it might perform in a “real world” situation.

My first impression of the immune tonic was just how convenient it was to carry and travel with.  It’s small 1oz liquid bottle fit nicely in my carry on.  This fit my first criteria… if it can’t travel with you, it can’t help you when you need it!  I was skeptical of the “dropper”  at first but I quickly caught on to the concept… it was much easier to control the dosage than a sprayer and much cleaner to carry.  I was able to put a couple of drops in my cup of water or just squeeze a couple of drops on to my tongue and swallow.  The taste was very pleasant: slightly sweet with a licorice like after taste.

My first stop in Seattle was an eye opener.  Going from 70’s weather of LA to 50 degrees and rainy was a shock to my system.  I immediately put a couple of drops of immune boost on my tongue and swallowed!  Two days later I was back at the airport healthy, and on my way to Las Vegas.  Unfortunately I happened to sit next to a lady that was coughing violently and there was no other seat available.  I reached for the immune boost and took a couple of drops just in case!  When I landed in Las Vegas, I was overwhelmed by the crowds.  Winter is High season for Las Vegas and there was massive crowds everywhere.  After checking into my hotel, I headed for the convention center for the Supply Side West Expo where I spent two days meeting possible new vendors and shaking their hands.  The attendance was 10k plus and I was worried about my exposure to all those germs!  I really thought my goose was cooked since there were so many people milling about the crowd, coughing, sneezing, and sniffling.  I made sure I washed my hands frequently and drank lots of water with a couple of drops of the immune tonic.   When I got back to the airport, waiting for my plane to San Francisco, I pulled out my bottle of BōKU^® Immune Tonic and said a silent prayer to the immune gods: “PLEASE KEEP ME HEALTHY! I have 3 more days of this trip and I cannot afford to get sick!” When I landed in San Francisco, I had a message from a colleague I met in Las Vegas: “I’m sick as a dog, are you?”  This time, I decided to take an extra dose of BōKU^® Immune Tonic and headed immediately to bed!  Sleep is another boost for the immune system and I needed all the help I could get.  Despite my fear, I slept great and was feeling very good for the next 2 busy days at the Green Festival.  On my way back to Los Angeles, I was relieved to be healthy and flu-free.  I know it wasn’t a scientific study, but I felt good about the BōKU^® Immune Tonic.  I did all the right things to stay healthy: I made sure I got enough sleep, I ate healthy and took BOKU Super food every day, and washed my hands frequently  after being in public places.  So in conclusion to my very un scientific but “real world” test run of the BōKU^® Immune Tonic, I give it a very high “thumbs up.”

Our gift bundle includes:

1 Ten Day Sample Pack of BōKU^® Super Food (a $10 value)

1 BōKU^® Shaker Bottle w/BlenderBall for perfect blending (a $10 value)

FREE shipping (a $5 value)

A $25 value for just $14.95!*

Call us at 1-877-BOKU FOOD to place an order and we will ship the Holiday Gift Bundle right to your loved one with a handwritten gift note from you!

Show your friends and family how much you care by giving them something that is really good for them. Let your loved ones experience the benefits of pure, organic, whole food nutrition with BōKU^®!

*(This bundle offer is only available in the U.S.)

Happy Holidays from the BōKU^® Team!

To all Bay Area BōKU® customers & Fans who came out to support us at the 2009 Green Festival in San Francisco!  It was an awesome event!  We met thousands of like minded “green” warriors who came out to find out the latest and the greatest products that are changing this planet for the better and we at BōKU® feel grateful to have been part of this event! My entire family (husband Reno, Son Reno Jr. & daughter Ryann) worked the booth along with Jay, giving out thousands of samples of BōKU® Super food and the response was amazing!  Look forward to the next one!