What does

a "Complete Protein" mean?

and can I only get it

from meat, dairy and eggs?



We've always heard we need "complete proteins" in our diet, in order to stay healthy. Hopefully, the discussion here should shed further light on this!

To begin with, the phrase "complete protein" refers to amino acids, which are the BUILDING BLOCKS of protein. There are 20 amino acids that can form a protein, and 9 that the body can't produce on its own.

These 9, called "essential amino acids", need to be found in "foods" we eat because we can't make them ourselves. So, in order to be considered a "COMPLETE PROTEIN", our food must contain all of these 9 essential amino acids. However, each food "item" eaten doesn't need to have all 9 in it.

Also in choosing a Protein source, it is important to consider whether the food will have an "Alkaline" or "Acidic" effect in the body.

If we have a well rounded nutrition-rich diet everyday with whole grains, fruits and vegetables, we are getting more than enough of those "essential amino acids" and in the purest form, meaning untainted with growth hormones and injected antibiotics, etc.
There is also
the "acidity" issue -- meats, dairy, sugar and refined foods (white flour, etc.) all weaken the Immune System allowing for disease to grow, meaning giving way for cancer cells to be triggered, etc.


Dr. Charles Attwood owned and operated one of the most lucrative pediatric clinics in the US.
He applied basic plant-based nutrition principles in his practice and recorded the success stories and published them, which led to his nationwide book tour.

He said, "there's no need to count calories, grams of fat or protein,
or worry about vitamins, minerals, antioxidants, or phytochemicals.
They're all there, along with nutrients that have not yet been named,
or even discovered!"



Yes meat and dairy are complete proteins, but are they the "healthiest" choices?
Aside from the "acidity" issue discussed above, is the meat grass fed or from a farm factory?
If not grass fed, then they have been subjected to all kinds of unhealthy issues and full of toxins that we certainly don't want in our bodies! 
If meat and dairy are consumed regularly and make up the basis of our diet then bloating, systemic inflammation, gut leaking, etc. are bound to follow. Consume responsibly!

If the meat is from a grass fed source, then it can be considered a healthier meat.
But if consumed on a regular basis along with dairy AND cheese AND eggs - whew - that's a lot of
work overload for the digestive system to expend, not to mention the excess amount of mucus production, which in turn creates congestion and compromises the immune system in the process!

If eggs are cage free and pastured (free roaming), then they are an excellent source of a complete protein!
This means the chickens have been raised in a humane and "natural" situation.
But there again if not, we're dealing with the same issues (toxins, hormones, etc.) as the farm factory meat.

I was raised on canned sardines - very healthy and have about a 4-5 year shelf life.
I still eat those on occasion and also canned or frozen wild caught salmon from Costco.

Bottom line is.....
Keep the nutritional factor of all of this in our minds when we eat
and store our long term foods.
Consume responsibly - it IS our responsibility.
If confused, I always compare my choices with the Word of Wisdom's "wisdom"!
Also our FOOD CHOICES go way beyond our day to day diet --- if we are to be self-reliant in all things, then taking control of our own health (food is our medicine) is necessary now.


To continue...
We don't have to consume only "complete" protein sources in order to obtain a complete protein.

Combine 2 or more "incomplete" proteins and now we have a complete protein!
We can eat them in one meal together (rice and beans) or the combination of these healthy "incomplete" proteins can be consumed within the same day, even if not eaten in the same meal.


Some incomplete proteins that when combined together make a complete protein:

Grains (rice, wheat, corn, etc.)
Legumes (a dry fruit contained within a shed or pod like beans, nuts, peas, lentils)
There are tons of combinations below, but here are a few to get us thinking:

*Grains and Legumes:
Rice and beans, vegetarian chili with bread, peanut butter on whole grain bread, hummus and pita, corn tortilla and refried beans

*Grains and Nuts/Seeds:
Also peanut butter on whole grain bread, etc.

*Legumes and Nuts/Seeds:
Trailmix (peanuts and seeds), etc.

Also any of the above groups (Grains, Legumes, Nuts/Seeds) combined with animal protein (meat, milk, eggs, cheese) create a complete protein.


Plant-based and easily digestible (very important) PROTEIN sources:

Green Peas, Spinach, Broccoli, Beans
Kale, Chickpeas (hummus), Nuts & Seeds
Quinoa, Sprouts,
Chia & Flax, etc.
Chlorella and Spirulina (complete proteins)


*The first 4 foods can be found in a freeze dried state for our long term storage.
*Quinoa can be found at Costco in a 4 lb bag. Read more about Quinoa under main topic "Super Grains".
For long term storage, it needs to be kept in an empty #10 can or food grade plastic with the appropriate amount of diatomaceous earth for preservation. Look under the "Sprouting" topic for the subtopic on Diatomaceous Earth for full explanation.
*Check out the main topic "Sprouting" for a full variety of easily attainable sprouts and the "Easy Sprout" cup to grow your own sprouts. Super super easy!!

*Read more about Chia and Flax seed under main topic "Super Grains". These 2 super grains are high in omega-3's, the essential fatty acid for heart health, brain development, reduction of inflammation, lowering cholesterol and controlling high blood pressure.
*Read main topic on "Dried Beans" for more information.
*Kale grows super easy and plentiful in Central Florida gardens.
*Raw Nuts and Seeds are a wonderful nutrient-rich source. They contain a wide range of micronutrients, many of which act as antioxidants. They will have a 2 year shelf life because of their natural oils.

*Chlorella and Spirulina -
See "Favorite Things" topic and my Greens First superfood powder.
These 2 freshwater algaes are classified as Superfoods, both among the richest nutrient sources on the planet. They help detox heavy metals from the body - super important!
Helpful in detoxifying effects from radiation and chemotherapy.
They support the Immune System and fight cancer cells from developing. Properly functioning immune systems have the ability to attack and destroy cancer cells before they have a chance to create cancer.
They are very alkaline which is important.
Acidic foods (sugar, white flour, refined products, meat) allow for disease to grow in the body.
Food Source: dark leafy green vegetables or organic superfood powder containing one or both of these.

1 tablespoon total of these 2 plant algae powders have  3 times more protein than 1 oz of steak

It is best to consume easily digestible proteins!




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