green power :
( blend spinach & water first, then fruit, then ice cubes for the best consistency )
first off purchase a fruit & veggie wash [my favorite brand is from the honest co. you can get that on their website] or fill your sink or a large bowl with 1 part vinegar / 3 parts warm water and let produce soak for at least an hour. i do this with strawberries, apples, pears, plums, etc. right when i get home from grocery shopping. just make sure they are laid out to dry afterwards.
apples ‐ store on a cool counter or shelf.
apricots ‐ on a cool counter to room temperature or fridge if fully ripe.
cherries ‐ store in an airtight container. don’t wash cherries until ready to eat.
bananas - take your bananas apart when you get home from the store. if you leave them connected at the stem, they ripen faster. keep them on the counter.
citrus ‐ store in a cool place, with good airflow, never in an air‐tight container. added moisture encourages mold.
berries - when storing in the fridge be careful not to stack too many high, a single layer if possible.
dates ‐ dryer dates are fine stored out on the counter in a bowl or the paper bag they were bought in. moist dates need a bit of refrigeration if they’re going to be stored over a week.
figs ‐ don’t like humidity, so, no closed containers. a paper bag works to absorb excess moisture, but a plate works best in the fridge up to a week un‐stacked.
grapes - make sure to select clusters that are free from molds if you plan to keep them in your fridge. another mistake people make when storing grapes is washing them before storing. while this may clean them and get rid of dirt on them, the water will have a negative effect on the skins of the grapes; making them mushier and promoting bacterial growth in the process.
kiwi - keep at room temperature until ripe, then refrigerate.
lemons and limes - if you are going to use them within a week, keep them on the counter at room temperature. Lemons and limes need air so if you place them in a bowl, you may notice their bottoms may grow mold. keep them separated or in an aerated bowl. if you don’t eat them within a week, you can keep them in the refrigerator and they will last a month.
mangoes - store on the counter until ripe or 2 - 5 days, then move to refrigerator, then keep for 5 - 7 days. if you want to freeze wash peel and slice into pieces. place pieces on a cookie sheet until frozen then you can transfer to plastic bag.
melons ‐ uncut in a cool dry place, out of the sun up to a couple weeks. cut melons should be in the fridge, an open container is fine.
nectarines ‐ (similar to apricots) store in the fridge it is okay if it’s ripe, but best taken out a day or two before you plan on eating them so they soften to room temperature.
peaches - (and most stone fruit) ‐ refrigerate only when fully ripe. more firm fruit will ripen on the counter.
pears ‐ will keep for a few weeks on a cool counter, but fine in a paper bag.
oranges - stay juicier when kept at room temperature. if possible place in a basket, the baskets are preferable to other containers because they permit the air to circulate freely around each piece of fruit.
plums - keep plums at room temperature until they ripen. once they’re ripe, keep in the refrigerator for up to 5 more days.
pomegranates ‐ keep up to a month stored on a cool counter.
raspberries - place berries in a refrigerator safe bowl (plastic) with a paper towel on the bottom. replace paper towel when it gets damp.
strawberries ‐ do best in a paper bag in the fridge. check the bag for moisture every other day.
watermelon - keep watermelon uncut on your counter at room temperature for up to 7 - 10 days. cut watermelon can keep in the refrigerator for up to two days.
always remove any tight bands from your vegetables or at least loosen them to allow them to breathe.
artichokes ‐ place in an airtight container sealed, with light moisture.
asparagus ‐ place them loosely in a glass or bowl upright with water at room temperature. (will keep for a week outside the fridge)
avocados ‐ place in a paper bag at room temp. to speed up their ripening process, place an apple in the bag with them. when ripened store in the fridge.
arugula ‐ arugula, like lettuce, should not stay wet! dunk in cold water and spin or lie flat to dry. place dry arugula in an open container, wrapped with a dry towel to absorb any extra moisture.
basil ‐ basil does not like the cold, or to be wet for that matter. the best method here is an airtight container/jar loosely packed with a small damp piece of paper inside‐left out on a cool counter.
beans - shelling ‐ open container in the fridge, eat ASAP. some recommend freezing them if not going to eat right away.
beets ‐ cut the tops off to keep beets firm, (be sure to keep the greens!) by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. beets should be washed and kept in and open container with a wet towel on top.
beet greens ‐ place in an airtight container with a little moisture.
broccoli ‐ place in an open container in the fridge or wrap in a damp towel before placing in the fridge.
broccoli rabe ‐ left in an open container in the crisper, but best used as soon as possible.
brussels sprouts ‐ If bought on the stalk leave them on that stalk. put the stalk in the fridge or leave it in a cold place. If they’re bought loose store them in an open container with a damp towel on top.
cabbage ‐ left out on a cool counter is fine up to a week, in the crisper otherwise. peel off outer leaves if they start to wilt. cabbage might begin to lose its moisture after a week, so, best used as soon as possible.
carrots ‐ cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.
cauliflower ‐ will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.
celery ‐ does best when simply places in a cup or bowl of shallow water on the counter. If you want to keep it in the refrigerator, like I do, wrap it in tin foil. It will stay crisp for weeks.
celery root/celeriac ‐ wrap the root in a damp towel and place in the crisper.
corn ‐ leave un-husked in an open container if you must, but corn really is best eaten sooner than later for maximum flavor.
cucumber ‐ wrapped in a moist towel in the fridge. if you’re planning on eating them within a day or two after buying them they should be fine left out in a cool room.
eggplant ‐ does fine left out in a cool room. don’t wash it; eggplant doesn’t like any extra moisture around its leaves. for longer storage ‐ place loose, in the crisper.
fava beans ‐ place in an air tight container.
fennel ‐ if used within a couple of days after it’s bought, fennel can be left out on the counter, upright in a cup or bowl of water (like celery). if wanting to keep longer than a few days place in the fridge in a closed container with a little water.
garlic ‐ store in a cool, dark, place.
green garlic ‐ an airtight container in the fridge or left out for a day or two is fine, best before dried out.
greens ‐ remove any bands, twist ties, etc. most greens must be kept in an air‐tight container with a damp cloth to keep them from drying out. kale, collards, and chard even do well in a cup of water on the counter or in the fridge.
green beans ‐ they like humidity, but not wetness. a damp cloth draped over an open or loosely closed container.
green Tomatoes ‐ store in a cool room away from the sun to keep them green and use quickly or they will begin to color.
herbs - a closed container in the fridge to be kept up to a week. Any longer might encourage mold.
lettuce ‐ keep damp in an airtight container in the fridge.
leeks ‐ leave in an open container in the crisper wrapped in a damp cloth or in a shallow cup of water on the counter (just so the very bottom of the stem has water).
okra ‐ doesn’t like humidity. so a dry towel in an airtight container. doesn’t store that well, best eaten quickly after purchase
onion ‐ store in a cool, dark and dry, place‐ good air circulation is best, so don’t stack them.
mushrooms - Keep mushrooms in the refrigerator in its original wrapping. if you are using some of the mushrooms, try to open a corner of the plastic wrap and just take what you need. then, cover with a paper towel and cover with more plastic wrap and place back into the refrigerator.
parsnips ‐ an open container in the crisper, or, like a carrot, wrapped in a damp cloth in the fridge.
sweet / hot / bell peppers - store in a plastic bag before placing in crisper or refrigerator. green peppers stay fresh longer than orange or red peppers. will last 1 - 2 weeks in refrigerator or up to 10 months in the freezer. to freeze cut into slices and place on cookie sheet in the freezer until frozen, then place in air-tight container or freezer bag and return to freezer. only wash them right before you plan on eating them.
potatoes ‐ (like garlic and onions) store in cool, dark and dry place, such as, a box in a dark corner of the pantry; a paper bag also works well.
radicchio ‐ place in the fridge in an open container with a damp cloth on top.
radishes ‐ remove the greens (store separately) so they don’t draw out excess moisture from the roots and place them in an open container in the fridge with a wet towel placed on top.
rhubarb ‐ wrap in a damp towel and place in an open container in the refrigerator.
rutabagas ‐ in an ideal situation a cool, dark, humid root cellar or a closed container in the crisper to keep their moisture in.
snap peas ‐ refrigerate in an open container
spinach ‐ store loose in an open container in the crisper, cool as soon as possible. spinach loves to stay cold.
spring onions ‐ remove any band or tie and place in the crisper.
sprouts - keep them cold. under 40 degrees F. get them in the refrigerator as soon as possible and they should last 10 - 14 days.
summer squash ‐ does fine for a few days if left out on a cool counter, even after cut.
sweet potatoes ‐ store in a cool, dark, well‐ventilated place. never refrigerate, sweet potatoes don’t like the cold.
tomatoes ‐ never refrigerate. depending on ripeness, tomatoes can stay for up to two weeks on the counter.
turnips ‐ remove the greens (store separately) same as radishes and beets, store them in an open container with a moist cloth.
winter squash ‐ store in a cool, dark, well ventilated place. many growers say winter squashes get sweeter if they’re stored for a week or so before eaten.
zucchini ‐ does fine for a few days if left out on a cool counter, even after cut. wrap in a cloth and refrigerate for longer storage.
We’ve heard it before from the hard bodied men and women in fitness magazines, all promoting a regiment of five small meals a day with “clean burning” animal protein. They often think that is key in developing their shapely muscles; it’d be useless to say otherwise as far as they’re concerned.
However, as “clean eating” as white turkey breast, egg whites, and chicken without the skin sounds, it can’t hold a candle to the top source of amino acids (protein’s building blocks) available: those of the plant, non-animal variety!
We are a society obsessed with attaching a numeric value to everything, and as a result, people will often regard the best protein sources as those with the highest number. However, that is simply not the case—there are core differences in the very make-up of plant versus animal protein. Factors such as the energy spent on digesting these proteins play a huge part in determining its quality as well.
1. Too much of a good thing is no good at all
Some die-hard weightlifters will swear by the massive amounts of protein they consume to help their muscles repair and grow. However, if they took into consideration that human breast milk, the food for the fastest growing humans on earth (our babies), is only about 5% protein, it really isn’t necessary! Over-consuming animal protein puts a strain on our bodies, particularly our liver, which has a low tolerance for processing uric acid, a by-product of digesting animal protein. In North America, it is very hard to fall short on our protein needs, given you are consuming enough daily calories.
2. “But animal protein is a complete protein, and therefore better!”
Yes, animal protein is a “complete protein”, however, that just means more work for your body! Since these amino acids are already built up into a dizzying, complex array of complete protein strains, your body needs to break it all down into separate amino acids before utilizing them. This significantly slows down digestion, and forces your body to work harder on breaking down protein than it should have to. Green leafy vegetables such as spinach and romaine lettuce, for example, are rich in ready to use, easily absorbed amino acids. When you fuel yourself on foods that are easier to digest, your body can direct more energy into healing the wear-and-tear on your muscles caused by a workout (whether it be weight lifting, running, or yoga). Not only will you heal quicker on a diet of plant food proteins, you will also have more energy for the next day’s workout.
“Arguably of even greater importance than the raw materials that foods do or do not supply is the ease at which they are digested, absorbed, assimilated, and eliminated. The less our food choices demand upon our digestive and metabolic capacity, the greater opportunity the body has available for recovery and regeneration after our training sessions.” ~ Dr. Rick Dina
3. Cooking food denatures proteins
With the quality of meat produced today and the chance of parasitic infection, meat is usually cooked prior to consumption. However, cooking protein is widely known to denature it, and up to 50% of the protein value is thought to be lost in this process. So you may have started out with a 30g piece of chicken, but after cooking has rendered it to 15g, little remains to be absorbed during the arduous digestive process. Alternatively, vegetable-sourced proteins don’t require heat processing in order to be safely consumed, thus maintaining their digestive-enhancing enzymes and protein integrity.
4. Animal Foods are Pro-Inflammatory
Arachidonic acid is a pro-inflammatory fatty acid found in varying concentrations in all meats. Following a workout where the muscle has been torn, whether it is from bench pressing or simply stretching, it is anti-inflammatory foods that should be consumed for optimal healing. Fruits, vegetables, raw nuts, and seeds contain high levels of Omega 3 fatty acids that promote rejuvenation and soothe, rather than aggravate, inflammatory conditions. They are also high in the antioxidant vitamins (like A and C) that further support this healing process.
5. But I need to combine vegetable proteins to get what I need!
Frances Moore Lappe, the creator of the “protein combining” idea, recounted that theory in a later book. “In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.” However her retraction is not nearly as publicized as her original, albeit wrong, theory. You can rest assured that eating a wide variety of plant-sourced proteins in your daily diet would be suitable to meeting your nutritional needs!
Tips for getting more plant protein into your life:
original article posted : here
this chart can be very helpful in saving money for a raw vegan lifestyle. fruits and vegetables closer to the top of the list always buy organic.
[lower numbers = more pesticides]