Good News! CLIMATE CHANGE AND WELLNESS FOR PEACE in the Top 5% of Most-Viewed on SlideShare

http://www.slideshare.net/top-stats/ZaraJaneJuan/y1GvAQ?utm_source=YIR_top5&utm_medium=ssemail&utm_campaign=YIR. Message from Slideshare: Congrats, Ambassador Zara Jane! You are in the Top 5% of Most-Viewed on SlideShare. Most of your viewers come via Desktop 50.0% embeds 28.1% SlideShare 15.3% direct sources 3.3% search 3.0% referrals 0.2% social Top Countries by Views Most of your audience comes from Philippines Philippines Ph United States Us India In Most Viewed Climate Change & Wellness for Peace by Ms. Zara Jane Juan, Author & Peace Ambassador, UN World Peace Day 3684 views Most Liked Climate Change & Wellness for Peace by Ms. Zara Jane Juan, Author & Peace Ambassador, UN World Peace Day 2 likes Most Downloaded Jesus Christ - 7 Last Words- Lenten Recollection for Christians 53 downloads

WELLNESS TIP: No-Meat but Complete Source of Proteins for Vegetarians. Eat and Be Nourished

1. Quinoa Protein: 8 grams per 1 cup serving, cooked A food so healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa looks a lot like couscous, but it’s way more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles . 2. Buckwheat Protein: 6 grams per 1 cup serving, cooked Buckwheat is, in fact, not a type of wheat at all, but a relative of rhubarb. While the Japanese have turned the plant into funky noodles called soba, most cultures eat the seeds by either grinding them into flour (making a great base for gluten-free pancakes!) or cooking the hulled kernels, or “groats,” similarly to oatmeal. Buckwheat is crazy healthy: Some studies have shown that it may improve circulation, lower blood cholesterol and control blood glucose levels . Go-to recipes: Buckwheat Chili Mushroom Buckwheat Risotto with Goat’s Curd Roasted Spiced Pumpkin with Toasted Buckwheat Soba Noodles with Peanut Dressing 3. Hempseed Protein: 10 grams per 2 tablespoon serving Chillax, bro, this hemp won’t get anyone stoned. This relative of the popular narcotic contains significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression without the need to get high! Go-to recipes: Raw Pumpkin Hemp Seed Protein Bars Lemon Hemp Seed Cookies Gluten-Free Pizza with Hemp Seed Pesto Strawberry Blueberry Smoothie with Hemp Seeds Pin it Share Photo: Carrie Vitt 4. Chia Protein: 4 grams per 2 tablespoon serving No longer used to grow fur on boring clay animals, chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form a goopy gel when combined with milk or water. This makes them fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking. Go-to recipes: Coconut Chia Pudding Pear and Chia Whole Wheat Pancakes Chia Vegan Protein Muffins Spicy Roasted Cauliflower with Chia Seeds 5. Soy Protein: 10 grams per ½ cup serving (firm tofu) 15 grams per ½ cup serving (tempeh) 15 grams per ½ cup serving (natto) While beans are normally low in the amino acid methionine, soy is a complete protein and thoroughly deserves its status as the go-to substitute for the meat-free (but go easy on the processed varieties). Tempeh and natto are made by fermenting the beans, but tofu is probably the best known soy product. If protein’s a concern, it’s important to choose the firmest tofu available—the harder the tofu, the higher the protein content. Go-to recipes: Beer-Marinated Tofu Orange Pan-Glazed Tempeh Noodles and Natto Soy Bean and Napa Cabbage Salad 6. Mycoprotein (Quorn) Protein: 13 grams per ½ cup serving Originally developed to combat global food shortages, mycoprotein is sold under the name “Quorn” and is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein. Admittedly, it’s a little weird-sounding, but mycoprotein is sometimes considered part of the mushroom family, and while there are some allergen concerns, only one in 146,000 people experience adverse reactions. To the rest, it’s pretty darn tasty. Since it’s usually bound together with free range egg whites, Quorn is not technically vegan-friendly, but the company does have some vegan products. Go-to recipes: Quorn-Stuffed Roasted Peppers Mediterranean Vegetable and Quorn Puff Pie Quorn Samosas Quorn Lasagna Photo: Holly Warah 7. Rice and Beans Protein: 7 grams per 1 cup serving One of the simplest, cheapest, and vegan-est meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put ‘em together, and whaddaya got? Protein content on par with that of meat. Subbing lentils or chickpeas for beans produces the same effect. These meals are a great way to load up on protein and carbohydrates after an intense workout. Go-to Recipes: Mango Salsa Black Beans and Coconut Rice Hot and Smoky New Orleans Red Beans and Rice Palestinian Lentils and Rice Indian Chickpea Stew with Brown Rice 8. Ezekiel Bread Protein: 8 grams per 2 slice serving “Take wheat, barley, beans, lentils, millet, and spelt, put them in one vessel and make them into bread for yourself.” This fragment of Ezekiel 4:9, while initially intended to help a besieged Jerusalem make bread when supplies were low, turned out to be a recipe for an extraordinarily nutritious loaf that contains all of the essential amino acids. It’s also usually made from sprouted grains, a process which significantly increases the bread’s fiber and vitamin content, as well as its digestibility . Go-to recipes: Ezekiel Bread from Scratch (Note: Requires a flour grinder) Ezekiel Bread Pizzas Ezekiel Flour Pumpkin Muffins Ezekiel Pasta with Lemon, White Wine, and Caper Sauce 9. Seitan Protein: 21 grams per 1/3 cup serving Wheat gluten gets demonized by a lot of people these days, but with the obvious exceptions of celiac-sufferers and the gluten intolerant, it’s nothing to be afraid of. First created more than a thousand years ago as a meat substitute for Chinese Buddhist monks, seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth. But this one’s not complete on it’s own—it needs to be cooked in a soy sauce-rich broth to add gluten’s missing amino acid (lysine) to the chewy, very meat-like final product. 10. Hummus and Pita Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us all the more reason to tuck into that Middle Eastern staple: hummus and pita. Chickpeas have a pretty similar amino acid profile to most legumes, so don’t’ be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans. 11. Spirulina with Grains or Nuts Protein: 4 grams per 1 tablespoon Contrary to popular belief, this member of the algae family is not a complete protein, since it’s lacking in methionine and cysteine . All that’s needed to remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds (Check out the recipes below for more suggestions.). 12. Peanut Butter Sandwich ​Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter See how easy this is? Every time legumes like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn, a complete protein is born. Peanut butter on whole wheat is an easy snack that, while pretty high in calories, provides a heaping dose of all the essential amino acids and plenty of healthy fats to boot.

WELLNESS TIP: Dairy-Free Sources of Calcium. All Natural. Eat and Be Nourished

1. White Beans: 191 mg (19% DV) in 1 cup canned Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans. 2. Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!) 3. Sardines: 321 mg (32% DV) in about 7 sardines fillets There’s nothing fishy about sardines—they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin 4. Dried Figs: 107 mg (10% DV) in 8 whole dried figs For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch . Eat them as a mid-day snack, or turn these delicious dried fruits into a creamy jam. 5. Bok Choy: 74 mg (7% DV) in 1 cup This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish. 6. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar. 7. Kale: 188 mg (19% DV) in 2 cups raw (chopped) This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish. 8. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer. 9. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts) You’re "nuts" if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size! 10. Oranges: 65 mg (6% DV) in 1 medium fruit Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots. 11. Turnip Greens: 197 mg (20% DV) in 1 cup cooked (chopped) This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart. 12. Sesame Seeds: 88 mg (9% DV) in 1 tablespoon These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish. 13. Seaweed: 126 mg (13% DV) in about 1 cup raw Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function . Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup. 14. Instant Oatmeal: 187 mg (19% DV) in 1 cup Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar. 15. Orange Juice: 500 mg (50% DV) in 1 cup In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet. 16. Soymilk: 300 mg (30% DV) in 1 cup Cows milk not your cup of tea? Soymilk is a great option for people who are lactose intolerant and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon. 17. Firm Tofu: 861 mg (86% DV) in ½ cup We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu.