And your're waiting there, not a care in the world
See the smile awaitin' in the kitchen
Food cookin' in the plates for two
Feel the arms that reach out to hold me
In the evening when the day is through.
-Seals and Crofts
This newsletter is part two of a three-part series. Last month we covered fats. This month we will cover protein and next month carbohydrates.
Based on the Blood Type Diet, as an O positive blood type, I do enjoy a small amount of organic animal protein with my meals. The Blood Type Diet is an individualized approach to eating that combines anthropology, medical history, and genetics. Each blood type (O, A, B and AB) is derived from a different time in human evolution, and thus affects how people of each type react to food and disease. For example, Type O's are the oldest blood type and come from hunter-gather cultures. They can handle a lot of protein from animal sources and enjoy intense physical exercise. Because of our bio-individuality, protein requirements vary dramatically from person to person. You can experiment with reducing or increasing your protein intake and trying different sources, animal and vegetable, and notice the impact on your body.
So with summer upon us, those grills are getting fired up. Many nights as I take my evening walk, the tantalizing aromas permeate the neighborhood. The smell of people grilling in the summer evenings hits my olfactory system and takes me back to pleasant childhood summer memories, for me, at times tinged with a hint of melancholy.
From every mountain side "Let Freedom Ring"!
On this 4th of July let's salute those who stand in
service to America and remember to never take our freedom for granted!
Protein is a key component of muscle, skin, hair and other tissues of the body. You also need protein to manufacture the enzymes and hormones that are involved in digestion, metabolism, and tissue growth and repair.
Protein is found in all meats and vegetables, but the best dietary sources are fish (if you can find fish without Mercury, fish provides a good source of protein along with high quality fats), lean meats, eggs, dairy, nuts, beans and legumes. Most healthy protein sources are low GI foods as well and therefore help to control your appetite and reduce your cravings for carbohydrates and sweets - a good reason to include protein with each meal.
In the nutrition world, how much and what types of protein one should consume is highly debated. Some say that high-quality animal meat is needed for optimal health, while others advocate for a plant-based diet. Experiment with what works for your body at this time in your life. This way you'll be able to successfully guide yourself to your appropriate protein source.
A pamphlet written by Frances Moore Lappe that became a bestselling book. Her theory on combining proteins began the 1960's health food revolution.
P.E.T.A
People for the Ethical Treatment of Animals is an organization that strongly advocates for animal rights and is extremely dedicated to the vegan diet.
Junk Food Vegetarian
A vegetarian diet is not necessarily a healthy diet. People who avoid consuming animal products but have little or no education about cooking or how to eat a balanced diet are called junk food vegetarians. Although fries, cookies, and grilled cheese sandwiches on white bread don't contain meat, they are not nutrient-rich foods.
PCRM
The Physicians Committee for Responsible Medicine is a non-profit organization that promotes preventative medicine, a vegan diet, and alternatives to animal research. It conducts clinical research and encourages higher standards of ethics and effectiveness in research.
Vegan Sources of Protein
Grains
Grains are a staple in all civilizations around the world. While refined grains like white flour and white rice have had their bran and germ removed and are therefore stripped of naturally occurring vitamins, minerals, and fiber, whole grains such as rice, millet, quinoa, buckwheat, and oats still contain these nutrient-rich components. Many people are sensitive to gluten, the protein found in wheat, barley, and rye.
Beans
Beans contain a more complete set of amino acids than other plant foods. When first introducing beans into the diet, choose fresh beans that are smaller in size such as split peas, mung, and adzuki beans for easier digestion. Digestibility can be further improved by soaking beans overnight, adding spices or vinegar, skimming off the cooking foam, pressure cooking or pureeing, and eating small portions.
Soy
Soybeans are the most difficult bean to digest. Common forms of soybeans include edamame (baby soybeans), tofu (soybean curd), and fermented soybeans in the forms of tempeh, miso, and tamari. These are the best ways to consume soy for most people unless they have problems with fermented foods. Today's trend to consume soy in various unnatural, highly processed ways like commercial soy milk, soy meat, and soy ice cream, may not be a good idea. Also, many people are allergic to soy. Soybeans are one of the most genetically engineered crops so it is important to choose organic whenever possible.
Soy Milk
Soy milk is not a whole food, but rather a highly processed food, unless it is homemade. It looks like milk, tastes like milk, and is often fortified with the same nutrients as commercial cow's milk. The same is true for other commercial milk substitutes such as almond or rice milk.
Nuts
Nuts are generally considered a heart-healthy fat, not a protein, and are high in fatty acids, fiber, vitamin E, and antioxidants. They are great for people who want to gain weight. Peanuts, which are actually legumes, are far higher in protein than other nuts.
Protein Bars
Some protein bars are healthier than others - they vary in nutrient content and the degree of processing. Many contain refined carbohydrates, highly processed protein isolates, chemicals, sugar, and artificial sweeteners. Protein bars should not serve as meal replacements.
Protein Powders
Check for high-quality ingredients when purchasing protein powders. They are not recommended in large amounts; eat whole, natural foods as much as possible.
Seitan
Also called "wheat meat," seitan is a high-protein product made from wheat gluten. Seitan is not a whole food, and it is not overly-refined either - especially if it's homemade. (Because this product is pure gluten, it is not for the gluten sensitive.)
Leafy greens
Broccoli, spinach, kale, collard greens, bok choy, romaine lettuce, and watercress all contain varying amounts of protein. Leafy greens are associated with longevity because they contain major sources of magnesium, iron, and calcium. They are also a rich source of quercetin, a bioflavonoid with antioxidant, anti-inflammatory, and cancer fighting properties. Green leafy vegetables are dense with easily assimilated amino acids as well as other life-extending nutrients.
Seeds
High in nutrients and lower in caloric content than nuts, seeds provide anti-inflammatory and cardiovascular benefits. Seeds contain vitamin E, fiber, and are some of the few plant based sources of omega 3's. Some of the healthiest seeds include chia, flax, hemp, pumpkin, sesame, and sunflower.
The Non-Vegetarian Culture
History
For centuries, many cultures have been eating animal protein - Alaskan Natives, Native Americans, Africans, Europeans, Chinese, and Tibetans
Personal Choice
Respect your body's needs. Many bodies need animal protein. Determine the amount your body needs by paying attention to how you feel; it may be more or less than what you are consuming now. Some people feel more grounded, strong-minded, and focused by including meat or other animal products in their diets.
Problems
Potential concerns surrounding the manufacture and consumption of animal products include antibiotics, factory farming, animal cruelty, cloning, irradiation, toxic sludge, E. Coli bacteria, mad cow disease, genetic engineering, bovine growth hormone, cancer, heart disease, obesity, and constipation
Quality
If you choose to consume animal protein, it is important to eat high-quality, organic, free range, grass fed forms. The health of the animal affects the health of the consumer.
Quantity
Generally, animal protein portions should be limited to the size of your palm or smaller
Digestion
To help animal protein, eat plenty of vegetables with your meal
Energy Type
Many scientific researchers believe a protein is a protein, whether it is from dry beans, chicken, or a hamburger. But others find that each protein source affects us differently on an energetic level. Pay closer attention to see if you notice the difference.
Animal Protein Sources
Meat
Commonly eaten meat includes chicken, turkey, duck, lamb, beef, buffalo, ostrich, and game. Try different types to discover what works best with your body.
Egg
Eggs are a quick, practical, and inexpensive protein source. When eating eggs, try to have one, not two or three. Eat the whole egg to get the total energy of the egg, as opposed to just the egg white.
Fish
Fish are a lean, healthy source of protein and the oily kinds (salmon, tuna, sardines, etc.) contain heart and brain-healthy omega-3's. Fish farming is a huge industry, and nearly 85% of the world's fisheries are fished to capacity or over fished. Beware of mercury poisoning, genetic engineering, and added chemicals. Eating fish that are lower on the food chain (like sardines) helps to decrease the risk of mercury and other toxins found in its flesh. The Monterrey Bay Aquarium Seafood Watch program helps consumers make choices by recommending sustainable sources.
Dairy
Many people have negative reactions to cow's milk. Try other dairy foods like buttermilk, yogurt, butter, or ghee. Or try other animal species like goat and sheep. Buy organic to avoid bovine growth hormone and antibiotics. Unpasteurized, raw milk is also an option.
Bees
Protein from bee pollen and royal jelly digests easily and has many other nutrients. It's a good option for vegetarians who want to avoid consuming animal flesh.
Not all diets work for all people. Our bodies are all built differently and there are many different factors that affect how we react to different foods. Dr. William Donald Kelley first created the concept of metabolic types after realizing that everyone has a unique way of metabolizing the foods they eat. There are three main types: protein-type, carbo-type, and mixed type.
The Protein-Type Diet People who fall under the protein-type category thrive on high-protein diets. Protein types do very well on a diet that includes plenty of high-density, high-fat, and animal source proteins. They also tend to tolerate fats, oils, and dairy sources very well. It's especially important for protein-types to include a significant amount of protein at every meal and to closely monitor how they feel after consuming carbohydrates (grains, vegetables, and fruits), especially carbohydrates that are high in sugar and starch.
The Carbo-Type Diet If you fall under the carbo-type category you most likely do well on a low-fat, relatively low-protein diet with liberal amounts of carbohydrates in the form of vegetables, fruits, and whole grains. The best protein source for this metabolic type is commonly leaner sources of meats such as seafood and poultry. Also, try to stick to low- fat dairy options.
The Mixed-Type Diet Some people find themselves to be a mix between the protein-type and carbo-type. Therefore, you are considered a mixed-type and will need to eat a mixture of both protein-type foods and carbo-type foods. Mixed types need to consume relatively equal ratios of proteins, fats, and carbohydrates. You also need to eat a mixture of high-fat proteins and low-fat proteins. The same applies to all of the other foods contained on the protein-type and carbo-type diets, including grains, legumes, vegetables, and fruits.
Mixed-Type Foods A mixture of protein-type and carbo-type foods in relatively equal ratios. Requires fine-tuning while listening to your own body.
Thermographic Diagnostic Imaging/Health Through Awareness free webinar series presents Louis Trovato, DDS, NMD, FAGD, FICOI, FAACP, IBDM, AIAOMT. In this webinar he will shed some light on the burning question, "What is biologic dentistry and why do we need it?"
Too often a dentist may claim to be a holistic or "mercury-free" dentist, but he/she may have only taken a weekend course or read a book about biocompatible dentistry. Learning the true art of biocompatible dentistry requires much training and time. We continue to hear horror stories about well-meaning but untrained family dentists who remove silver fillings without the proper precautions - exposing both parties to high levels of mercury vapor. Even when the dentist claimed to be skilled in non-toxic biocompatible dentistry, we have found many were not adequately trained and demonstrated numerous unacceptable shortcomings such as:
Improper, unsafe removal techniques
Incorrect testing of biocompatible dental materials
Improper dental restoration methods
Lack of proper dental equipment such as rubber dams, room air filtration, nasal oxygen, etc.
About the Presenter:
Louis Trovato, DDS, NMD, FAGD, FICOI, FAACP, IBDM, AIAOMT
Dr. Trovato is a 1982 graduate of Temple University School of Dentistry. He has attained fellowships in the Academy of General Dentistry, the American Academy of Craniofacial Pain, and the International Congress of Oral Implantology. He is an accredited member of the IAOMT, past president of the Pennsylvania Craniomandibular Society, and a graduate of the American College of Integrative Medicine and Dentistry, School of Integrative Biologic Dental Medicine.
Dr. Trovato is also a graduate of the American College of Integrative Medicine and Dentistry, School of Integrative Biologic Dental Medicine. He is the owner and senior doctor at Meetinghouse Dental Care, a biologic dental practice in Hatboro, Pennsylvania.
I am really looking forward to this summit. This validates the concept of Primary Food, something I talked about in my November 2015 newsletter. While diet, exercise, and supplements may produce remarkable results, if the vital role of the mind, emotions, and soul are not taken into account, lasting health may not be possible. Body, mind, and soul cannot be separated. That is why primary food, those things that nourish your soul and satisfy your hunger for life, are so imperative.
I have found this to be true in my Holistic Health Coaching practice. I can only get so far by helping clients clean up their diet and introducing healthy lifestyle modifications. When the client hits a plateau or feels stuck I will start to implement Reiki sessions or recommend that they find a practice or modality to help them resolve and release trapped emotional issues. Integrating many different practices to create a balance often takes the clients to a greater level of healing.
The Soul of Healing Summit will merge the best of science, medicine, and spirituality to help you create radical self-healing, and harness this innate power for deep and lasting health. You'll learn from some of the top healers, scientists, and experts around the world who will share their wisdom and experience so you can find a deeply-integrated approach for personal healing. All reasons not to miss the Soul of Healing Summit, online and free from July 11-18, 2016!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this newsletter is not intended to diagnose, treat, cure or prevent any disease. The contents of this newsletter are based upon the opinions and research of Liesha Getson and Health Through Awareness, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information in this newsletter is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Liesha Getson and Health Through Awareness. You are encouraged to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
*Affiliate Disclosure:I am grateful to be of service and bring you content free of charge. In the spirit of full disclosure, this page contains affiliate links. This means that we may get a small referral commission if you decide to purchase anything from any of the sites. We only recommend products that we have used and programs that we have participated in or that we have personally found to be educational and transformational. The content of these summits is priceless as leading experts in their respective fields freely share their years of, education, training and hands on experience with us. Our goal is to empower more people worldwide to obtain optimal health and wellness. Thank you being part of the change we all need to see in the world.
If you are interested in an individual holistic health coaching session, either in person, via Skype, or by phone, please contact me to schedule an appointment.
