Holistic Medicine: Protein
Can a high protein diet hurt you?
You betcha!
Knowing how much and what to eat can make it alright again.
Holistic Medicine and Protein
Key Elements to Your Natural Holistic Lifestyle
Proteins are the centerpeice to most of our meals. When we discuss our mealplan, first we talk about the meat (or chicken or fish) and then the veggie and starch. They are a part of your optimal holistic health lifestyle diet, too. But, you need to know more...
What is a protein anyway, and why are they so important to us?
Proteins do a bit more for us than carbohydrates or fats. This is probably why they are so important to us.
Proteins are in our muscle, skin and bone and are even in the very inside of our tiny, delicate cells. In fact, you've got to eat proteins in order to build new tissue and to repair injured tissues. They actually regulate many life functions.
No wonder they are so important to us.
Holistic Medicine and Protein: So how much is enough?
Believe it or not, two ounces of a protein-rich food a day is enough for most of us to avoid protein deficiency. As much as four ounces is certainly enough. That isn't 2-4 ounces per MEAL, it is 2-4 ounces per DAY. Natural health and nutrition guidelines are about moderation.
What if I eat too much?
Many of us eat too much. If you think about what 2 to 4 ounces of a meat looks like, and then consider that you
probably have that at least twice a day, you'll know that you eat too much. So what? It can't be that bad-if a little helps build strong muscle, won't a lot build even more?
After your body has used the protein you eat to grow, repair and maintain your tissues, whatever is left is burned as a fuel, just like the carbohydrates and fats.
The difference: protein doesn't burn as efficiently.
A high protein diet can actually place such a load on the digestive system that you feel more fatigue and have limited energy.
Holistic Medicine and Protein
Protein also doesn't burn clean.
Holistic Medicine and Protein
Protein has nitrogen in it, and it therefore leaves behind toxic nitrogen wastes. These wastes have to be removed from the system and this places more work on the liver and kidneys. Large amounts of water have to be flushed through the system to rid the body of the urea (byproduct of the protein). Urea is poisonous to the body and has to be removed.
Imagine what would happen if you over-eat protein, and develop a build-up of urea. In the healthy body, it means more work, but eventually things stabilize out. For a body that might not be too healthy, such as in the person with kidney disease and liver disease (the person who over-indulges in alcohol, perhaps, or the person with hepatitis who didn't know it). The results can be deadly.
Holistic Medicine and Protein: Antioxidants are important, too! Click here to learn more.
Holistic Medicine and Protein: More Important Facts
Okay, so now you've got water flushing through your body to help get rid of the excess urea. This water takes other chemicals and minerals with it, including calcium. Calcium is in the bones and keeps our bones strong. Weak bones with too little calcium causes a disease called osteoporosis.
There are now many TV advertisements talking about medications to help build back bones once osteoporosis has set in. Normally our bones are heavy and what you would imagine as more solid. With osteoporosis, the bones become porous and not as heavy. Therefore, they break easily. Not only is a broken bone a nuisance, for older people, it can be the start of a spiral downward to disability and death. It is a serious problem.
What are the major causes?
Hereditary: fair skinned, slender and light boned
Lack of proper exercise: weight-bearing activities such as walking, running, aerobics, tennis... and resistance exercises such as weight lifting, using bands. Exercise is a part of an optimal holistic lifestyle.
Holistic Medicine and Protein is just one part of total wellness? Click here to learn more.
Holistic Medicine and Protein: Your Immune System
Too much protein can also irritate the immune system of some people and lead them to have more allergy problems and even autoimmune diseases such as lupus, multiple sclerosis and ulcerative colitis.
With autoimmune diseases, the body attacks it's own tissues by mistake.
The body's immune system tries to read whatever enters the body to determine whether it belongs there or not.
When the body's immune system is already over-active with allergies or an auto-immune disease, adding a bunch of
protein for the body that isn't used up, means the already confused immune system has to figure what to do with it.
This seems to only make the allergies or auto-immune diseases worse.
Wonderfully positive healthy results can be produced through a naturally holistic nutritious diet with a healthy level of protein.
Different Types of Proteins
Basically, there are two different types of proteins-animal and plant. Sounds simple enough!
When it comes to which protein you choose, basically a protein is a protein. But, there are a few things you need to know.
Plant proteins found in vegetables are less dense and may be diluted by the fiber and carbohydrate, so you can eat more of them before going over your protein needs. This is kind of good since msot of like to over-indulge at times.
Before you decide on a holistic vegetarian diet, consider that since animal proteins are most closely related to human proteins, they've got the amino acids (building blocks of proteins) all in the right places. This makes them a bit more 'complete' for our bodies.
So, does that mean that vegetable proteins are 'incomplete' and somehow inferior? NO Way! Lucky for us, our body makes complete proteins from incomplete ones because the microorganisms in our digestive tract (yes, they're there,
all right!) provide the missing links to make the proteins complete.
You may read about vegetarians needing to compliment or combine their proteins to make it all complete for the body. This isn't really necessary, though, thanks to the good germs in our gut.
Too Much Information? Oops sorry, but we can't really talk about holistic health and healing unless we talk about the ways our body tries to make it all right for us.
Are you ready to learn about proteins and which ones are best for you?
Good! Proteins are an important part of naturally holistic nutrition.
When we choose what is 'best' remember to consider the protein, fat, cholesterol AND, sadly, the potential for contamination.
Holistic Medicine and Protein
What is the most expensive, most dense protein source in our culture?
Perhaps the photo gave it away. Yes, Red Meat: beef, lamb, venison and so on. Because they are more dense choices, it is easy to exceed a health amount. What weight steak did you order last time? Hmmm Probably more than 2-4 ounces, and that was just one meal. There are a few other disadvantages to Red Meat.
They are typically higher in in saturated fat and cholesterol. These are ways to jump-start some heart disease. No body wants that.
Sadly, one of the things that makes these proteins so darn tasty, is the juiciness and the fat. You trim the fat, you say. Well, that's a start, but unfortunately, a lot of the fat is in the meat itself and can't be cut out.
So, even the most conscientious cook can't cut all the fat out.
Can a naturally holistic diet allow some red meat?
Limit red meat in your diet and try to trim as much fat as possible and prepare it in ways so the fat can easily drain away.
The next type of protein is the White Meat which includes veal and pork. Veal has less fat than beef, however the veal calves are made anemic (low red blood cells and therefore very tired and weak) to keep them from moving much so that their muscles stay underdeveloped. This is one good reason why veal is not readily included if you are seeking a optimal holistic lifestyle. Pork is also highin saturated fat and cholesterol, so overall, white meat is not that much better a choice than red meat.
Poultry is another protein source most of us are familiar with. One big advantage poultry has over red meat
is that the fat can be trimmed down. The meat itself isn't marbled with fat. This lowers the cholesterol and saturated fat content. Now, if you cook it with the skin, fry it up or cover it in gravy or something like that, you've lost your advantage of poultry over red meat. Also, duck and goose are high in fat, and since they're so rich tasting, you probably already knew that.
Sadly, another problem with poultry is the contamination that has happened. Free range chickens and turkeys are your safest bet-especially if they are guaranteed to be free of drugs. The mass production of food and subsequent raising of animals in unnatural, dirty conditions and using drugs to alter them and make them more pleasing and sellable to the public, has lead to unsafe conditions for the consumer.
Eggs are a source of protein and are more common than you might realize. Not only do they come in their small compact shell, they're also a part of many prepared foods such as cakes, cookies, pasta, bread, ice cream and more. The egg is very versatile!
Should you eat the whole egg or just egg whites? Well, the egg white is the protein source of the egg, but we can't forget about the yolk, either. It is a source of dietary cholesterol AND also beneficial fatty acids and vitamins. Perhaps the biggest problem with eggs isn't the little eggs you see above, but it is the eggs that get mixed up with trouble-makers like butter, cream, milk, cheese and the pastries
that are really not good for our blood vessels and our heart.
What can you do? Try omitting the eggs from recipes or just use the whites. Also, read those labels on prepared foods to see how much egg is in it. Remember, too much protein does damage. If you don't plan to consume much more protein throughout the day, then go for it!
I would consider finding and purchasing free range eggs for you and your family. They are eggs from chickens raised without drugs. These Eggs can be part of a healthy holistic lifestyle.
Click on the salmon to learn more about Omega 3 Fatty Acids.
Although fish was once considered the most excellent source of high qauality protein with low fat and high omega 3 and other fatty acids, contamination of our waters has made it a less desireable choice.
Love your fish? Me, too, so don't cry yet! There are some naturally healthy choices you can make though.
Ocean is generally safer than freshwater fish.
The large, carnivorous fish eat more smaller fish and ingest more toxins overall. Go for the smaller fish when possible and avoid bigger ones like swordfish and marlin.
Sardine and herring are good choices because they're rich in Omega 3 fatty acids (see the link below for more information).
Wild salmon from clean Northern waters are a good choice. The farm raised salmons may be drugged to help control diseases that result from crowding.
Eat FRESH fish
Love sushi? Be sure you get it or purchase the fish to make yours from a reputable place because it needs to be fresh. This can be a challenge if you live inland. Also, just be aware that you can get parasitic worms from eating raw ocean fish. I love it so much that it is worth the risk, but I better not say that very loud.
Mollusks and crustaceans make up the two types of shellfish. Because they hang out close to shore, they are
at higher risk for toxins and pollutants. Be sure they're cooked because you can get hepatitis from raw ones.
Ready for some good news-okay, kind of good news?
Shrimp and lobster are high in cholesterol, BUT they're low in saturated fat and therefore a better choice than red meat. They can be part of your holistic nutrition choices.
Need to learn more about fats?
Are there really friendly fats? Click here to learn more.
How about milk, cheese and yogurt?
These products are good sources of protein, but they do come with a price. Many people are not able to digest lactose, which is the sugar in milk. We call this lactose-intolerant.
If you are lactose intolerant you know it because when you drink milk you get bloated, have alot of gas and just have some general belly aches.
Why does lactose intolerance happen?
It happens because you aren't able to make an enzyme called lactase anymore. Without lactase, you cannot break the lactose down for digestion and the lactose hits your digestive system like a bomb.
In the case of yogurt, buttermilk and cheese, the lactose is alredy broken down and most people can therefore eat these. Some milk products come with the enzyme in it so that lactose intolerant individuals can drink it. They can also take lactase pills.
Now that the lactose intolerance is over, is it time to just dig in?
Well, remember I said there was a price to this source of protein? Okay- here goes...
The fat in milk is called butterfat and it is the most dangerous of all animal fats and the most dangerous to our hearts and arteries. This much saturated fat and cholesterol is not good, and that is an understatement!
I don't want to be the bearer of bad news, but we're not done talking about milk, cheese and yogurt.
Casein, is the protein in milk. Anyone with asthma or chronic lung problems or allergies knows that milk can cause a lot of congestion and breathing problems.
The actions of casein also irritate our immune systems and be troublesome for people with autoimmune disorders such as allergies, multiple sclerosis and and lupus.
Any other 'bad' news? One by-product of our modern world and need to make more, make it faster and make it cheaper is that many commercial milk has remnants of drugs, hormones and chemicals used in abundance in modern dairy farms. The good news? Many supermarkets now sell antibiotic-free milk. This is great news!
Can milk cause cancer?
I wouldn't say that, however, be aware that cows given Bovine Growth Hormone (bGH) causes breast inflammation and growth in cows, requiring antibiotic treatment for them. Remember, if they get it, you get it, too!
The bGH increases production of another hormone called IGF-I which promotes cancer. Try to avoid milk made with the use of bGH. It may be difficult to know, since it is not advertised, of course.
Even so, many regard a healthy diet as one with limited milk and milk products. Remember, with optimal holistic lifestyle, moderation is the key.
Beans, peas, lentils, peanuts, and soy products are legumes. These are very important protein sources, especially for vegetarians and those who don't eat eggs. It isn't unusual to see some type of grain and legumes (rice and beans). This combination provides the essential amino acids (building blocks of protein) with little fat. YEAH! Finally, some good news. Soybeans and peanuts are legumes that are a little bit higher in fat and complex carbohydrates than other legumes.
Ready for more good news? The protein in legumes is more dilute than other forms of protein already discussed. What does this mean to you? You can eat more without overloading your system, thereby harming your kidneys.
So, do you avoid those beans because of the smelly by-product-gas? Have you ever wondered why this is such a problem?
Some of the carbohydrates in beans are so complex that we have a hard time digesting them. We have bacteria in our intestines that can break these carbohydrates down, but there is a by-product, and you know what that is! Some find that making your own beans can help if you discard the soaking water completely for cooking. This may not always help. Another suggestion is to choose beans that don't have the indigestible elements such as black beans and Anasazi beans and avoid pink beans and soybeans. Unprocessed soybeans and products made form soy flour and grits are often so flatulant-causing that either you will avoid them or your family will make you avoid them.
What about those soybeans?
I find the interest in soybeans intriguing because I grew up in central Illinois where we were surrounded by corn and soybean fields. It is Asia who has made various concoctions out of soybeans for centuries. They even make them easily digestible. What great news for us! After living in Hawaii for 7 years, I learned quite a bit about the Asian use of soy. Some of these foods are soy milk and tofu, which is the 'cheese' made from soy milk. There are even products that are very meat-like in appearance, taste and texture. Be brave and give them a try if you haven't yet! They've got some wonderful benefits.
Diets rich in soy seem to protect women against breast cancer and also help to relieve menopause symptoms.
I can atest to this!
They probably protect men against prostate cancer.
Soy products OR soy supplements? Go for the real thing. The benefits are well worth it.
I like to use soy milk in my fruit smoothies-benefits of protein, soy benefits and packed with antioxidants. Click on the smoothie photo to learn more about how smoothies can make holistic healthy living oh so easy!
Click on the smoothie below to learn more about smoothies.
What about toxins and legumes? There are toxins in legumes, but cooking them usually destroys them adequately. So, it is best to cook them.
More about Legumes.
Raw chickpeas, also known as garbanzos, contain a toxin that can do damage to our immune systems and cause a disease that mimics lupus. This disease is called lathyrism and is has occured frequently in India where flour is made from dried chickpeas. Just boiling the chickpeas destroys the toxins, so don't avoid them completely.
Do the sprouts of these raw legumes have toxins also?
They certainly can. Sprouts of legume seeds, such as alfafa sprouts, should be avoided. Cooking them makes mush, so be aware that these can be dangerous.
Grains
Grains are not only high in protein, but they are also sources of starch. Most, except for corn, are low in fat.
What grains should you eat? with all the talk about avoiding starches and carbohydrates, you might be surprised to hear that grains are recommended at all. In reality, whole grains are very important to your body.
Can whole grains and fiber help protect you against cancer? Click here to learn more.
Let's make eating protein simple?
1. Reduct the amount of protein you eat by cutting odwn on animal foods and diluting heavy protein foods with starches and vegetables. Great food ideas? Stir fry and pasta dishes.
2. Try to rethink how you organize your meals and try not to consider the protein as the main, central focus.
3. Remember moderation! Strive to eat that balanced diet filled with unrefined, low-glycemic-index carbohydrates; moderate protein mostly from fish and vegetable sources than animals; and low to moderate amounts of the right kinds of fats. A balanced diet will limit both saturated and polyunsaturated fat. The source of that fat: mostly not animal.
Is fat a 4 letter word in your vocabulary? Click here to learn why fat is your friend.
Have you found the information on this page interesting? Well, there is so much more to learn, and I learned a lot of what I know by listening and reading the works of Dr. Andrew Weil. I particularly like Natural Health, Natural Medicine. Click on the link and scroll down to the reading section below to keep on learning!
Knowledge is Power!
Click here to see some of my favorite books and other resources.
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It is not intended to treat, diagnose, cure, or prevent any disease. Always take the advice of your doctor before undertaking any diet, exercise, or other health program. We will not be liable for any complications, or other medical accidents arising from the use of any information on this web site.
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