Protein Foods

Protein Foods

Eggs (preferably organic, or at least “free-range”) – considered the best “whole” or “Complete” protein.

Milk 

Fish (preferably: wild caught salmon, herring, )

Poultry (preferably: baked, broiled or stewed)

Tofu & other beans

Oats (preferably not quick cooking)

Nuts (especially almonds)

wheat

cornmeal[i]

Protein Food Combinations

(to assure best usage of the most Amino Acids found in the food /Proteins[ii])

Beans + Wheat

Beans + Rice

Corn bread + Beans

Corn tortillas + Beans

Lentil Curry + Rice

Pea Soup + Wheat (bread)

Pasta + milk and/or Cheese

Cheese + Wheat (cheese sandwiches)

Macaroni + Cheese

Garbanzo dip (hummus)

Sunflower seeds, peanuts, roasted soybeans

 

[i] “Diet for a Small Planet”. Fig.14, page 176
[ii] Ibid. page 181 (Chart)

 

 

 

 

 

 

 

 

 

 

 

 

Hoksiyuhab Oti
P.O. Box 868
Mission, SD 57555

Donna Duncan
Childbirth Educator

rosebudcbe@gmail.com
http://hoksiyuhaboti.com

 

 

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Essential Dietary Minerals

Calcium

Requirement: 1,300 mg. for women 18 years and younger, 1,000 mg for women 19+ years.
Needed for: helps build bones for baby and helps maintain mother’s bones, teeth, may prevent pregnancy-induced high blood pressure, inhibits lead mobilization from the bones.
Sources: Lowfat milk products, soymilk, sardines, canned salmon (with bones), tofu, dark leafy green vegetables, dried beans and peas.
Deficiency:
Toxicity:

Chromium

Requirement: 50 to 200 mg.
Needed for: Regulation of blood sugar. Helps build proteins in baby’s developing tissues. Might aid in baby’s growth and reduce pregnancy-induced diabetes (gestational diabetes.
Sources: Whole grains, wheat germ, orange juice.
Deficiency:
Toxicity:

Copper

Requirement: 1.5 to 3.0 mg.
Needed for: normal pregnancy outcome, energy metabolism, connective tissue, and red blood cell formation.  Aids in development and maintenance of baby’s heart, arteries, and blood vessels; skeletal system and nervous system.
Sources: Chicken, fish, extra-lean meats, whole grains, nuts and seeds, soybeans, dark leafy green vegetables.
Deficiency:
Toxicity:

Fluoride

Requirement: 3.0 mg.
Needed for: For strengthening bones and teeth, reducing risk for cavities in mother and baby. It increases the bioavailability of calcium and helps to buffer acids present in the mouth.
Sources: Not found in nature, but is found in the body through combining with other constituents in the body. There are 3-12 mg. of fluorine per liter of untreated water.
Toxicity: Dental fluorosis, also called mottling of tooth enamel, is a developmental disturbance of dental enamel caused by excessive exposure to high concentrations of fluoride during tooth development.[i]

Iodine

Requirement: 175 mcg.
Needed for: Essential for thyroid gland function
Sources: iodized salt, seafood, and sea vegetables.
Deficiency:
Toxicity:

Iron

Requirement: 30 mg.
Needed for: prevention of Anemia, helps baby develop and gain weight, prevents premature delivery.
Sources: Extra-lean meats, fish, poultry, cooked dried beans, dark leafy green vegetables, raisons , prunes, whole grains.

Magnesium

Requirement: 350 mg. for women who are 19+ years, 400 mg. for women 18 years and younger.
Needed for:  Energy metabolism, blood-sugar regulation, helps normal muscle contraction and nerve transmission, maintains uterine relaxation during pregnancy and aids contractions during labor.
Sources: Low-fat milk, peanuts, bananas, wheat germ, whole grains, cooked dried beans and peas, dark leafy green vegetables, oysters.

Manganese

Requirement: 2.0 to 5.0 mg.
Needed for:  It is a component of several enzymes.
Sources: Whole grains, fruits, vegetables, tea
Deficiency:
Toxicity:

Molybdenum

Requirement: 75 to 250 mcg.
Needed for:  It is a component of several enzymes.
Sources: Whole grains, beans, milk.
Deficiency: jaundice, nausea, and fatigue, due to liver disfunction; headaches, tachypnea, tachycardia, vomiting, nausea and coma, due to sulfide toxicity (created by lack of Molydenum)[ii]; certain genetic disorders.
Toxicity: Liver damage, Kidney damage, weight loss

Selenium

Requirement: 65 mcg.
Needed for: Essential for growth, protects tissues in baby and mother from free-radical damage.
Sources: Whole grains, seafood, lean meat, low-fat milk products.

Potassium

Requirement: Pregnant women: 4,700 milligrams (mg) per day
Nursing moms: 5,100 mg per day.[iii] 
Needed for:  helps in maintaining fluid and electrolyte balance, sending nerve pulses, helping muscles to contract, releasing energy from proteins, fats and carbohydrates.
Sources: fruits and vegetables, red meat and chicken, fish, milk and yogurt, nuts, and soy.
Deficiency: weakness, fatigue, muscle cramps, constipation, and abnormal heart rhythms.
Toxicity: rhabdomyolysis, insulin deficiency, metabolic acidosis or extensive tissue or red blood cell damage, and kidney failure.[iv]

Zinc

Requirement: 15 mg.
Needed for:  It is essential for conception, reduces the risk for spontaneous abortions, helps prevent birth defects, aids normal growth, helps development of bones, vision, and taste.
Sources: Extra-lean meats, turkey, cooked dried beans and peas, wheat germ, whole grains.
Deficiency: dry skin, hair loss, acne, spots on nails, poor wound healing, poor immunity.
Toxicity: nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches[v]

[i] Dental fluorosis: http://www.cdc.gov/fluoridation/safety/dental_fluorosis.htm#a2

[ii] http://voices.yahoo.com/molybdenum-deficiency-symptoms-causes-4735632.html

[iii] http://www.babycenter.com/0_potassium-in-your-pregnancy-diet_655.bc

[iv] http://www.livestrong.com/article/24690-symptoms-potassium-overdose/

[v] http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Anemia

blood-75302_1280
Normal Red Blood Cells

What is it?

Anemia is a condition of the blood in which there are less red blood cells (hemoglobin) than what would be considered normal. This would indicate a low amount of iron in the blood. The main function of the red blood cells is to carry oxygen to the lungs and body tissues and remove carbon dioxide. The symptoms of this condition reflect the lack of oxygen and build-up of carbon dioxide.

There are three classifications: excessive blood loss, excessive red blood cell destruction, and low red blood cell production. To identify which of the classifications, a series of labs are necessary. Just in the “excessive blood loss” classification are many causes, such as a slow-bleeding ulcer or excessive menstruation. Deficient production is the most common cause, but even it can have different causes. It could be due to iron deficiency, low B12, or lack of folic acid.

Symptoms

If the deficiency reaches appoint of concern, it has already become serious. The symptoms often do not get recognized.

  • Loss of appetite
  • Constipation
  • Weakness
  • Fatigue
  • Coldness of extremities
  • Pallor
  • Pale and brittle nails
  • Soreness in the mouth
  • Cessation of menstruation

Anemia often is the indication of an underlying health issue.  It should always be investigated, lab tests will assist in determination of the classification of deficiency and the treatment used. It is not recommended that you self-diagnose due to the problems that arise from iron supplementation when not necessary. Too much iron will damage the liver, heart, pancreas, and the activity of immune cells, it has been linked to cancer.

Recommendations 

Certain foods bolster the levels of iron in the blood.  These are: calves liver, Blackstrap molasses (at least one tablespoon twice a day), broccoli, egg yolks, asparagus, red raspberries, plums, prunes, purple grapes, bananas, kelp, whole grains, yams, and squash.

Oxalic Acid in certain foods will block or interfere with absorption of iron. The foods high in Oxalic Acid are almonds, cashews, chocolate, cocoa, rhubarb, soda, spinach, swiss chard, and most nuts and beans. Eliminate these foods or at the very least, limit their consumption.

Note: eating fish with vegetables high in iron will increase the absorption of iron. As does the elimination of sugar from the diet. When taking iron supplements, avoid taking calcium, vitamin E, zinc or antiacids…these will interfere with absorption.

The Following Herbs Are Also Helpful[1]

  • Alfalfa (as a tea)
  • Bilberry
  • Cherry
  • Dandelion
  • Mullein
  • Nettle (tea)
  • Red Raspberries

REFERENCES

James F.  Balch, M.D. and Phyllis A. Balch, C.N.C.  Prescription for Nutritional Healing, 2nd Ed. (1997) Avery.

Michael Murray, N.D. and Joseph Pizzorno, N.D. Encyclopedia of Natural Medicine, Revised 2nd Ed. (1998) Three Rivers.

[1] Other herbs that are not listed may helpful, but not recommended in pregnancy.

Plains Paleo-Vegetarian Nutrition for Pregnancy

(this information was taken from my sister site hoksiyuhaboti)

The first thing you should know is that there are many types of vegetarians and styles of eating vegetarian.  The two most common are Lacto-Ovo (milk and eggs) and Ovo (eggs). There are also “semi-vegetarians” who mostly eat a vegetarian diet, with occasional additions of chicken, or fish. My vegetarian cookbook mentions crusto-vegetarians who eat shell fish; mollo-vegetarians who eat clams, scallops, oysters or mullosks; repto-vegetarians who eats snakes and other reptiles…as examples of the few of many variations on the vegetarian diet.

For the Lakota, your diet could be called a Paleo-Vegetarian diet.

alaska from scratch on pinterest
from Alaska From Scratch on Pinterest

What??

As Lakota people, consider this: your fore-mothers gathered tinpsila (wild turnips), beans (there is story about this vegetable and the importance of “giving back”), blo (wild potatoes), berries, corn (wagmeza), squash (wagmu) and many other fruits and vegetables.  There were healing plants that would have also found its way into the pot, as well.

The people gathered eggs when possible, traded for corn and squash, and gathered wild rice (before coming out to the plains).  In the old stories about the first Huƞka “making of relatives” ceremony,  with the Arikira.  Corn was given in the ceremony, by the Arikira. Corn is used in soup with Tinpsila and Tripe (buffalo guts).  This soup is used in ceremony.

Since many of you do not gather up your fruits and vegetables in the old way, what can you do? First, get fresh fruit and vegetables whenever possible, when in season (less expense).  Next to that would be dried or frozen.

Unfortunately, most of the dried foods found in stores around Native country are sulfured. “Organically made” dried foods are hard to find, and disproportionately expensive.

You can create a garden.  To do so you would need to use an old traditional practice of “the three sisters” for planting.  The garden would consist of beans, corn and squash. You can create low mounds with the squash at the center of the top, a circle of corn surrounding it interdispersing some bean bush plants. The center of the top would have a slight indent to catch water from the summer thunder storms.

Grains are not a part of the Paleo diet, with an exception of wild rice by the northern bands of the Oċeti Ṡakowiƞ. Baked or fried bread never was a part of the old traditional diet, not even unleavened flat breads. But I was told that there was a dumpling made from starchy vegetables and formed into balls then placed into the soup.

Nuts were also gathered when the people were encamped.  So you can add some nuts to your diet for protein.  The best nut is the almond, and of course walnuts would have been gathered a long time ago, from the walnut trees.  If you choose to use acorns, make sure you understand the method to process them into edible food.  Pine nuts are excellent, too.

The Benefits of a Vegetarian Diet

If you have Diabetes, obesity, kidney or heart disease you can be assured that the vegetarian diet will help you to build your way back to good health. Too much meat eaten at a meal is hard for the digestive system, and often is transformed into acids.

“Most digestive disorders, such as indigestion, nausea, bloating, gastric reflux, are symptoms caused by excess acid in the gastric region and not enough alkaline minerals in the intestinal tract.[i]

Can you go Paleo AND do vegetarian? Why, yes.  Remember there are many types of vegetarian diets. You can play with the type of meats you use… but, always remember you need to purchase grass-fed, free-range, and you will be much healthier!

If you add eggs, these too should be free-range.  Milk should not be raw, but you should consider this: it was not a part of the Lakota/Dakota/Nakota diet.  Women breastfed their babies sometimes until 7 years of age, and then no other milk was consumed.
Acid/ Alkaline pH Considerations

Many diseases are caused by pH imbalance.  Such as: diabetes, heart disease, arthritis to name a few.  Also disorders can be healed by eating correctly such as: acid reflux, morning sickness, migraines, and constipation.

A vegetarian diet is mostly alkaline in nature.  This is due to the ratio of vegetables and fruits in the diet to proteins. Meats (red meats, beef, mutton, pork, salmon, herring, mackerel, lobster, shrimp and crayfish), millet, white rice, couscous, semolina, white breads, soda crackers, white refined sugars and items coated with it, lard and some lard-like products (Crisco) used for cooking, are all foods high in acid forming elements.

In general, a good rule of thumb is to plate your food with 2/3 alkaline foods, and 1/3 acidic. Of the alkaline types of foods, you should choose any leafy green vegetables, but the ones highest in minerals and vitamins for re-building and maintaining good health are Kale, Bok Choy, and spinach.  In the Orange to yellow vegetable bracket are squashes, pumpkins, and carrots.  Citric fruits should be eaten early in the day for better digestion.

Foods to avoid:

Refined sugar, all processed foods (white bread, rolls, etc.), any of the typical sweetening substitutes such as Sweet and Low (a carcinogenic) except for stevia (which is plant-based). Even though you may love your fry bread (as I do) that needs to be very limited (only at ceremony or special occasions). Most of the canned fruits used for Wojapi have an additional amount of corn syrups, so use fresh fruits instead.

 

REFERENCES:

Goodman, Ronald.  Lakota Star Knowledge.
Vasey, Christopher.  Acid Alkaline Diet for Optimum Health, The.  (1999) Healing Arts Press.

[i] How to Balance Your pH to Heal Your Body. http://www.mindbodygreen.com/0-6243/How-to-Balance-Your-pH-to-Heal-Your-Body.html.

Symptoms of Marginal Nutrient Deficiencies

 

  • Tiredness or fatigue
  • Stressed
  • Irritability
  • Trouble with concentration or remembering
  • Numbness or tingling of extremities
  • Low immunity or prone to colds or the flu
  • Depression / Anxiety
  • Cravings for sweets
  • Morning Sickness

 

DEPRESSION OR ANXIETY: Deficiencies in vitamin B1.

Whole grains, wheat germ, peanuts, green peas, dark leafy green vegetables, lean pork, cooked dried beans and peas.

CRAVING SWEETS/MORNING SICKNESS: Deficiency in Vitamin B6

VERY PALE SKIN: Deficiency in Folic Acid

FATIGUE:  deficiency in iron

Before becoming fatigued, remember that many foods are packed with iron. So begin eating these foods even before becoming pregnant. These foods are: Black Strap Molasses, Spinach, Kale,

INCREASED COLDS AND SUSCEPTIBILITY TO FLU: Deficiency in copper, iron, selenium, zinc, Vitamin A & Beta Carotine, Vitamin E, Vitamin C, or any of the B vitamins (especially Folic Acid)

DISORIENTATION/NUMBNESS OR TINGLING OF EXTREMITIES/MOODINESS/IRRITABILITY/DIZZYNESS: Vitamin B12 deficiency which causes macrocytic anemia, or if the cause is by a lack of digestive factor, pernicious anemia.  These two are not the same as an iron deficiency.

Found mostly in food of animal origin, i.e. meats, milk and eggs. If found in plant form it usually is due to fermentation such as Miso.

Note: B12 deficiency may put you at risk for a preterm delivery, or a low-birth-rate baby.

 

FOLIC ACID

Folic Acid is one of the B Vitamins.

It is found in:

  • leafy green vegetables
  • wheat germ
  • molasses (especially blackstrap)
  • nutritional yeast
  • whole grains
  • root vegetables
  • beans
  • milk
  • spirulina
  • The liver contains high concentrations of environmental and systemic toxins / not recommended for pregnant women.

For the maximum use of folic acid from foods, eat them: raw or steamed.  You can sautee the vegetables, but remember to do so lightly.  If you boil the vegetables, the vitamin will be leached out of the vegetable into the water.

Eat at least two large portions a day. Also eat the other listed items as well.


SYMPTOMS OF DEFICIENCY

  • The “mask of pregnancy” and other pigment changes
  • Loss of appetite
  • Vomiting
  • Persistent vaginal infections
  • Because other B complex vitamins may also be deficient: various nervous system complaints

Babies are more likely to to have neural tube defects (such as Spina Bifida) when mothers are deficient in Folic Acid early in pregnancy. Low day intake of folic acid and /or low blood folic acid levels in the third trimester doubled the chances of preterm delivery and low birth-rate babies.