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

A healthy green appetizer for St. Patricks Day!

Yield: approximately 1 cup

Ingredients

• 1 ripe avocado
• ¼ cup chopped cilantro
• 1 plump scallion rough-cut
• ½ serrano or jalapeno chile, seeded if desired
• Zest of lime
• Juice of ½ lime
• 1/4 cup prepared green salsa
• 2 scoops Boku
• Sea salt to taste

Directions

Place the cilantro, scallion and chile in a bowl of food processor fitted with metal blade and mince. Add the avocado and pulse to break up. Add the lime zest, juice, green salsa and Boku and process until a smooth consistency. Add sea salt to taste.

Recipe and photo by Heidi Robb

Shopping the perimeter of your local grocery store and avoiding the aisles will give you a head start on fighting the battle of the bulge.

“In most grocery stores, the aisles are filled with canned goods, frozen and boxed dinners that are loaded with fat and extra unnecessary calories,” said Gaye Lynn Hicks, RD, LD, with The Methodist Weight Management Center in Houston. “The perimeter features fruits, vegetables, lean meats and other healthy fair.”

If you simply cannot avoid going down the aisles, it’s important to be aware of food labels and find foods with the fewest amount of ingredients — three to four instead of 6 to 8.

“The top 5 ingredients listed make up the food, the rest are preservatives and additives to give it flavor. Many times this leads to additional fat and calories,” Hicks said. “It should be a red flag if you see they are adding a large amount of sugars and fats. Women only need 200 calories of added sugar per day and men 300 calories.”

Your body gets all the nutrients, sugars and fats it needs from the daily requirements of fruits and vegetables, lean meats, dairy and whole grains. All of these items are located around the perimeter of most grocery stores.

“If 90 percent of what is in your shopping cart is from around the perimeter of the store, you are eating a clean, healthy diet,” Hicks said.

For instance, she said, low-fat milk offers the same proteins and calcium as whole milk, but you are cutting out all the extra saturated fat. Lean chicken, without the skin, will give you the protein you need without the fat. Five to 10 servings a day of fruits and vegetables will also help you keep off unwanted pounds. Some healthy items will be found down the aisles such as brown rice, whole wheat bread, and some spices. In fact, when it comes to spices and seasonings, do it yourself. This way you have more control over what is being put into your food.

Source: www.medicalnewstoday.com/articles/180136.php

Planning to Give Sweets to Your Sweetie? Some Types of Dark Chocolate a Little Healthier than Others

Before buying that box of chocolates for your Valentine, it is important to understand the type of chocolate to buy if you are looking for health benefits, according to Brian Lindshield, Kansas State University assistant professor of human nutrition.

Lindshield said dark chocolate can be good for you — but it depends on how the chocolate is processed.

“The whole idea behind chocolate being beneficial comes from the Kuna who live on a remote island off of Panama,” Lindshield said. “The Kuna people have a unique diet, and one of the reasons scientists were interested in them is because they are one of the only populations that does not develop high blood pressure.”

Generally, as Americans age, blood pressure rises, which results in many developing the chronic high blood pressure condition known as hypertension, Lindshield said. However, when researchers studied the Kuna, they found that their blood pressure did not increase as they aged. Scientists also studied Kuna who had moved off the remote island to Panama City and found that after they moved, their blood pressure increased as they aged, more like most other populations in the world.

“Clearly, there was something that they were doing on the island that was resulting in lower blood pressure,” Lindshield said. “What researchers found was the Kuna’s cocoa consumption on the island was huge compared to when they moved off the island. We’re not talking chocolate, we’re talking cocoa powder, which is super bitter.”

That bitterness is due to compounds found in cocoa called flavinols which have been attributed to lowering blood pressure, Lindshield said.

The problem with most chocolates, however, is that most of their flavinols are destroyed during processing.

This is why only organic, raw cacao powder is used in BōKU® Super Food.  We want to retain all of the mineral and antioxidant (flavinol) health benefits of chocolate.

Article Source: http://www.physorg.com/news184874071.html

Co-Founder of Boku International, Reno Rollé meets Peruvian President and delivers a powerful speech on the importance of organic nutrition

While in Lima on business,  Reno R. Rollé and his wife Lynn, the CEO of BõKU™ International, LLC ,were given the opportunity to attend a presentation at the Presidential Palace by the President of Peru, Alan Garcia, and Mercedes Aráoz, the Minister of Foreign Commerce and Tourism.

It was then that Mr. Rollé was invited to stand up and join President Garcia on stage.  He gave a stirring speech to over 200 delegates and commerce experts from around the world. The focus of his speech being the necessity of organic, whole food nutrition in today’s modern age of processed foods.

Rollé states “I shared the story of how Boku Super Food began and our mission as a company to positively impact the highest number of people possible with the healing power of whole food organic nutrition.  I also expressed my appreciation for the abundance of little known super foods in Peru and the Government’s commitment to protect, carefully develop and share this treasure.”

The Rollés traveled to Peru in order to take part in Expoalimentaria 2009, the first international food-centered trade show in Lima. They were not only there to promote their extremely popular product, BõKU™ Super Food, but to gather some of their highly nutritious ingredients right at the source. Many ingredients in BõKU™ Super Food hail from South America, the Maca root and Lúcuma fruit in particular are from Peru.  Rollé continued “We need the world’s leaders to wake up and take responsibility for the fact that we are poisoning our populations, especially children, with fattening, nutrient depleted, toxic junk food.  There are more people dying now from chronic disease than ever before in history.  One third of the children and teens in America are either overweight or on the brink of becoming so.  As a result, some experts are predicting for the first time in history, that parents will actually outlive their children.   The answer could be right under our noses in the bounty of nutrient dense, disease fighting foods available in nature”.

Reno was interviewed several times on local television which helped him to spread his message of natural nutrition and our responsibility to safeguard the health and wellness of our children by instilling proper nutritional habits and good choices.  “It’s in their hands that the future of the world truly lies”.