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Buzz on PROTEIN


Low down on PROTEIN


This is definitely one of the most common things that comes my way... How much protein do you eat? In a meal? Before a workout? After a workout? Throughout the day?    

What kind?  What if I'm vegan, or trying to be? Isolate? Whey? Plant based?  What's this whole organic deal about? Unpasteurized? 

It can go on and on... But I know, it's a crazy world out there. You are told all sorts of things that may sound good, but do they truly make sense when you put it all together?  


Protein is an essential part of life, for all living creatures. It's what our DNA codes for (well, maybe the specific sequence of amino acids that form to create a particular protein that may combine with other proteins or compounds to perform a specific fxn... its really all crazy), the primary building blocks of all life and its functioning components.  Literally have a role in almost everything. So yes, we need it.  If we don't get ample amounts, there are side effects, drastic side effects (google kwashiokor). Am I insinuating that you HAVE to have protein derived from the flesh of some other creature? Nope, do I have my own opinions on it? Yep.  You can ask me later if you want.  


I always hear people talking about how they NEED to get MORE protein, especially those who are lifting or strenuously exercising.  And yes, maybe you do need more than someone who doesn't partake in the same activities, but I would bet most of us take in plenty of protein.  Many of us probably ingest more than we need and are excreting precious resources and money because of it.  


The Source

What about all the studies that have shown high cholesterol and fat intake, and in particular, the consumption of red meats, leads to a higher risk of cardiovascular disease, stroke, etc etc... ya, we've heard it all.  BUT, have ANY of these major studies or meta-analysis ever accounted for the source of the animal product?  Without even considering other crucial lifestyle factors that will undoubtedly play a significant role in an individuals health.  

The first thing to consider while in a discussion about protein is the SOURCE.  Why would you want to eat a suffering, diseased animal?  Will that create health in you?? Are you supporting an ethical practice?  Hey, we've all been there.  I am absolutely guilty. I use to buy the cheapest bag of chicken I could possibly find that said "no hormones or antibiotics"... and felt good about it.  What you really need to realize, process, and fully accept is that what is labeled, and what you may even think to be true, may very well not be.  Seeking out the truth, and doing what is right is always a constant battle with the societal and economic values we have created, so you will falter, you will get mislead, you will be lied to... but don't get frustrated and give up.  Never, give up.  Your decisions, thoughts, opinions, philosophies, and actions WILL make more of a difference than you will ever realize. Ever. Without it, we would never discover truth and what is right, which will inherently rub off on countless lives and change the course of history forever.  No matter how small, how seemingly insignificant, take action in doing what is right and BE the change.  (end rant)  
             Regardless of what food we consider, the closest to it's natural state, the better.  Plants or animals. Right? Regardless of your opinion on creationism or evolution, errrr whatever else, there is a reason why these plants and animals are on this earth, and I'm pretty sure some dude in a white coat is not doing something miraculous to make these things better for the human body that is vastly misunderstood, or completely unknown.  
  
~Grass-fed
~Pasteur raised
~No hormones, antibiotics, EVER 
~Low stress environment
~Ethically legit environment 

These are all buzz words that are thrown around, but think about it, an animal raised in as natural of a habitat as possible should be, and will be the healthiest animal possible.  And that's exactly the type of food that we want to nourish our incredible bodies with.  

Is it more expensive?  Usually
Is it harder to find?  Probably not
Probably tastes worse... only if you're a terrible cook, which can be fixed
I know all this, I've seen all the PETA videos, but I don't really care, as long as I get my protein... says a lot about what you think of the wealth of your health and integrity as a human being as a part of this unified planet.

Is meat good or bad for you?? 

 http://drhyman.com/blog/2016/01/22/is-meat-good-or-bad-for-you/


Carbohydrates, Not Saturated Fat, Are Correlated with Cardiovascular Disease

http://roguehealthandfitness.com/carbohydrates-not-saturated-fat-correlated-cardiovascular-disease/

‘What the Health‘ Review: Health Claims Backed by No Solid Evidence



You really do want to know where your products are sourced.  We live in a crazy, money hungry world..  http://www.cornucopia.org/2014/12/investigation-factory-farms-producing-massive-quantities-organic-milk-eggs/#more-14709

http://www.healthy-holistic-living.com/red-juice-raw-red-meat-isnt-blood.html?t=mam

All of this may be cleared up by my next rant!! 

How much BRO?  

Short breakdown:

Eat for health. 

Looking good and building that lean tissue we all desire will just be a side effect. 

0.8g/lb of body weight?  Nah lets just bump that up if you really want to build muscle. the more the better, am I right?

I would pleasantly say NO.  You're not what you eat, you are what you can process and build on, which requires the synergy of many different systems.  Absorption, processing, assimilation, and excretion all have to occur in order for your body to express health and utilize any nutrient.  Everyone is unique when it comes to all of these processes, which allows for the idea that there is no golden number to slap on the amount of protein that someone should shoot for in a day.  We've all heard of the idea that your body may only be able to process about 25-30g  of protein at a time, which may be absolutely true, although I feel that is quite hard to determine as protein from nuts is processed different from whey, which is different from animal flesh, which is different from vegetable sources.  Your liver requires time, energy, and resources to deaminate the proteins and produce urea.  If your body is functioning properly, along with your kidneys, a moderate amount of protein will not put a burden on your kidneys and liver.  Especially if you're taking in plenty of veggies and other antioxidant rich, and alkalizing foods.

 Balance and variety are definitely great aspects to focus on, as I would not recommend to eat chicken and rice at every single meal. I would contend to say that eating protein (from animal sources) is not necessary or healthy to do at every meal, like I once thought I was suppose to be doing.  From all the things I've read, I feel it is hard on many of your energy systems, organs, digestive system and immune system to be constantly ingesting hard to digest food.  And besides, it's expensive and I'd rather get the most out of my meat.  As it will convert to sugar if it's taken in excess.

I would space out these types of food.  Some in the morning in the form of whey, a little raw/organinc/unpasteurized/grassfed cheeze, or eggs (probably not necessary to have 12 egg whites..I just do 2 whole eggs), fresh, raw foods in the afternoon, and then your heavier, cooked foods at night. Make sure you are taking in plenty of good fats, this is usually where people (like myself for most of my life) slip up because we're still in the "less fat is better" mentality that we were condoned to thinking... it's absolutely necessary for good health!!   It's definitely worth giving a shot for a little while, see how you feel and listen to your body.  Take notice of the mind clearity and energy levels you maintain throughout the entire day.  You really shouldn't have a major afternoon slump everyday.  Eventually you will notice other desirable differences as your body becomes more fat burning adaptive, better hormonal regulation and responses,  There are certain circumstances, but not on the regular.  


Whey

   Whey protein is an incredible source of easily digestible, fast absorbing and processing protein that has many other desirable physiological roles as well.  

Non-denatured, from grass-fed cows, not from isolate.  This will provide an optimal essential amino acid ratio, along with other compounds that support immune function and boost glutathione production.

This is not an exception when it comes to considering the source from which the protein is derived from.  When you're putting a superfood like whey into your body to promote health, taking in whey from a healthy source is clearly the best option.  

There are thousands of brands of proteins trying to earn your dollar. "Now with MORE isolate" "Scientifically proven to build more muscle quicker"  "Best formula yet" "Added this.. or that... and these..."   "BLAH BLAH BLAH".   Don't get caught up in this, don't get caught in a supplement store unless they are a true wellness based store.  Unlike G_C or Vi_am_n Wo_ld.   If you pick up a supplement somewhere and do not recognize half the ingredients... there's a good chance that's not the right product for you, or living being.  I do not want to pump a bunch of synthetically derived chemicals, toxins, processed and denatured food products into my body.

Even denatured proteins due to processing have detrimental effects on the body.  They are inflammatory (opposite from recovery and health), acidic, and toxic.  

I would absolutely recommend investing in whey protein, but do so in a product worth spending a dime on.  Yes, it will cost more. And you may have to search more, but at least you know that going into it.  And now you know that you don't need to be dumping 4 scoops to get your 80g in pre and/or post workout.  So it should last you longer.  

Grass-fed, undenatured, unpasteurized,  no sugars added, no preservatives or other weird chemicals and additives, colors, and other nonsense thrown in.  

Such as my favorite brand!
My Essentials- Individualized Assessment



I personally like to use a little whey after a high intensity workout, or slip it in a snack if I haven't had much protein earlier that day.

Who would want to consume a product from a sick animal anyway?  Whey protein from conventionally grown cows that have been pumped full of hormones and antibiotics, who are eating from genetically modified and pesticide loaded feed does not sound like a good way to go to me.  Why even support such atrocious practices anyway?? Put your money where your heart and soul truly lies.  

Red Meat

Again, the idea behind consuming ANY animal product is obtaining it from a healthy source.

100% pasture raised, grassfed, unstressed and healthy animals provide an abundance of nutrients, micro and macro, that our bodies thrive on.

To sum up the benefits of buying the right kind of meat:

  • Ideal ratio of omega-3: Omega-6 FAs    .... rather than the complete opposite as found in conventionally raised cattle. (aka. anti-inflammatory properties as opposed to Inflammatory, not to mention the laundry list of other omega-3 benefits) 
  • Significantly higher levels of CLA 
  • Significantly reduced toxic load
  • Greater levels of creatine (as long as you don't cook it away) 
  • Higher Vit E Levels
  • Higher Vit D, B12
  • Higher Antioxidant levels
  • More minerals (Ca, Mg, K) 
  • Higher in beta-carotene (which can't be derived from foods that provide vit A) 
I'm also not a believer in the idea that cholesterol is the primary culprit in heart disease and other related health conditions.  This is a myth that was based on poor studies that will soon surface and become general knowledge.  No study has ever effectively proven that cholesterol IS the reason for heart disease, atherosclerosis, and other vascular disease. We NEED cholesterol to survive. Our cells, cellular membranes, cellular messengers, transport mechanisms, hormones, neural tissue (including our brain) and other bodily functions depend on cholesterol for proper functioning.  There's no need to fear it, as long as it's coming from a proper source!

Why grass fed beef trumps
Awesome summary of many of the benefits
Another good breakdown
Grass fed beef>poultry
Reasons to switch to grassfed
Look! the mayo clinic has 2 paragraphs about the benefits of grass-fed beef!!! if they only knew making this a front and center topic, rather than debating on how they're going to pump more statins into the population, we might get somewhere.. mayo clinic and grass-fed
(Maximized Metabolix by Dr. Ben Lerner)


Dairy

RAW, unpasteurized, grassfed, grass finished, unprocessed or minimally processed.  



The same concepts and prinicples apply to dairy products as other sources of protein.  Dairy from good sources will provide you with the best product, from every angle.  Raw/unpasteurized dairy contains the natural occurring enzymes, probiotics, undenatured proteins a and fats, vitamins and minerals, healthy ratios of fats (omega 6:omega 3), etc etc.  

That is, if you are able to handle dairy. We are all unique!  I don't think everyone is capable of digesting and utilizing dairy as many of us lose our ability to process dairy products.  I would absolutely recommend giving up ALL dairy products for at least a month and take particular interest in how your mind and body react.  You may be surprised to see how awesome you feel without it and will never stray back to having dairy products again.  

After giving up dairy for some time, you could try slowly reintroducing it to see how you react.  If you develop "unigue" digestive issues, get hot in the face, mucus build up, rashes, etc etc.. you may be 'sensitive', but not necessarily allergic.  This is not a good thing.  If your body is reacting to the dairy, it is eliciting an immune response that is taxing to your entire body in more ways than anyone currently can fully comprehend, and it would be in your best interest to just give er up.  Same goes with other foods!  Nuts, sugar, alcohol, eggs etc... listening to your body is extremely useful in addressing your health.  You be the doc! 

You may want to look into goat, sheep, or (as hard as it may be to find) "old world cow" dairy products as they possess a type of casein that Has beEn shown to digest with less digestive issues.  


Kinda tough to find, but damn well worth it.  

Fermented products like kefir are awesome! Superfood, and it's basically lactose free!! 

Look for Gruyere, blue cheese, comte, gouda, goat cheese.. some of these may have all these desired qualities.  

Or just ask the lovely lady behind the cheese counter!! She'll probably even hook you up with some samples... one of my favorite things about shopping. hands down.



Fishies

Fish should definitely be a part of your diet, but probably only ever so often.  I don't want to slap a number on it, but I would personally restrict my consumption to maybe a bi monthly treat.  

To no surprise, again, the source is critical.  

WILD CAUGHT, with RARE exceptions (and I mean rare.  this dude near my home town has this state of the art fish farm, more like a fish all-inclusive resort, that is a completely natural habitat that is self-sustaining... but like I said, it's really friggin rare. just stick with the wild stuff) 

You probably don't want it coming off the coast of Fukushima... 

Wild caught fish, to no surprise have:: 
  • Higher omega-3 FA that are in a much healthier ratio to omega-6
  • Lower toxic load
You would not believe the conditions of farm-raised fish .  There is no possible way any being could be healthy in such conditions.  Even if they're a part of the carp family, like Tilapia.  Whom are pushed into tanks that were previously occupied by salmon or other species of fish to clean up the poo.  Num, think about that one next time you go for the farm raised tilapia for the cheaper option.  (Not saying this is how it's done at most fish farms, it's just an example).  




AVOID PORK, please, & thanks!

http://draxe.com/why-you-should-avoid-pork/

Plant based


There are some Awesome vegan options out there, you just have to take the same precautions when picking out the right product, as with whey. 

Definitely want an organic product, with no weird additives or sweeteners.  A meal replacement/protein mix that contains hemp, pea, and brown rice protein is ideal.  Pea protein is apparently known for being hypo-allergenic when compared to other sources.  

I personally like Garden of Life products, otherwise Maximized Living and Sunwarrior are solid options as well.  I'm sure there are others out there, I just haven't experimented a whole lot.


Health and Clean Vegan Sources of Protein

  • Broccoli: 5 grams per cup
  • Spinach: 5 grams per cup
  • Millet: 5 grams per 1/2 cup cooked
  • Amaranth: 6 grams per 1/2 cup cooked
  • Freekah: 5 grams per 1/2 cup cooked
  • Teff: 7 grams per 1/2 cup cooked
  • Almond Butter: 7 Grams per 2 tablespoons
  • Spirulina: 4 grams per teaspoon (!!)
  • Chlorella: 2 grams per teaspoon
  • Chia seeds: 10 grams per 2 tablespoons
  • Flax Seeds: 5 grams per 2 tablespoons
  • Cacao Powder: 5 grams per 2 tablespoons
  • Maca: 3 grams per tablespoon
  • Acai: 5 grams per 3 ounce frozen puree
  • Kale: 5 grams per cup
  • Lentils- 18 grams per cup
  • Black Beans- 13 grams per cup
  • Chickpeas- 13 grams per cup
  • Tofu: 10 grams per 3 ounces
  • Tempeh: 10 grams per 2 ounces
  • Endamame (Soybeans) – 16 grams per cup
  • Romaine Lettuce: 3 grams per cup
  • Sunflower Seeds: 10 grams per 1/4 cup
  • Almonds: 7 grams per 1/4 cup
  • Pumpkin Seeds: 10 grams per 1/4 cup
  • Coconut Flour: 3.5 grams per 2 tablespoons
  • Quinoa: 7 grams per 1/2 cup cooked
  • Plant-Based Protein Powders (hemp, pea, brown rice, cranberry bean, soy, etc.) : 17-25 grams per scoop (depending on the brand)
  • Green Peas: 8 grams per cup
http://www.onegreenplanet.org/natural-health/busted-the-myth-about-incomplete-plant-based-protein/

Soy


If you must, I would make absolutely certain you are consuming organic, non-GMO soy products that are FERMENTED, like Miso and Tempeh. (over 90% of soy plants are GM and contain a crazy amount of pesticide and herbicide residues).  I do not believe soy has all the crazy benefits the media has hyped it up to be, as a matter of fact, I think there are a lot of reasons to avoid soy products.


  • Majority of crops are genetically modified. 
    • Instigates a laundry list of reasons to avoid, including the increased toxic pesticide and herbicide use on crops that inevitably leaves residues. 
    • Even "organic" sources are highly questionable, even domestically produced soy. 
    • Also HIGHLY processed.  Most products either contain the protein or oil portion of the plant, which requires a high amount of processing.  
    • Doesn't remove the toxins, or anti-nutirents (which can, in part, be removed by soaking/fermenting) 
  • Toxins
    • Contain high concentrations of aluminum, manganese and arsenic 
      • Aluminum derived from storage tubs in the acid washing process 
      • As high as 80x higher levels of manganese than breast milk 
  • Malnutrition and Digestive distress
    • Phytates
      • Although many healthy foods contain phytates (like nuts and some grains), adding more to my diet is not something I'm too keen on.  Phytic acid has been shown to inhibit precious nutrient absorption.  Such as calcium, magnesium, and zinc. Having some nuts throughout the day will not have a serious affect, but if you're slamming tofu, soy milk, cereal, breads, pasta, sauces containing soy, etc etc all day, everyday, the cumulative effect could be significant. 
  • Anti-nutrients 
    • Phytoestrogens
      • Meaning; estrogen mimicking.  Various compounds in soy bind with estrogen receptors and may mimic estrogen hormonal responses.  Yes estrogen is an vital hormone that plays a significant role in MANY different pathways, but to be falsely stimulating these pathways on a regular basis will induce undesirable physiological affects.
      • (daidzein and genistein)
  • BABIES
    •  on soy formula ingest the equivalent of 5 birth control pills worth of estrogen in a single day.  
        • =20,000x the amount of estrogen present in their bodies than breast fed babies!!! wtf
        • Let's see what this may attribute to...
        • ADHD, other neurological disorders, reproductive development
        • Higher risk of developing
          • Allergies, GI damage, poor mineral absorption, and asthma
    • Saponins
    • Goitrogens
    • Protease inhibitors 
  • Endocrine disruption
    • Especially concerning with developing fetuses and children. Phytoestrogens, alone or in combination with the other countless chemicals that have been found developing babies, can have a significant effect on development.  
    • Thyroid:: An extremely important organ as it regulates many functions of the body, including our metabolic rate, bone density, growth and development.  
  • Common Allergen
    • Has been known to be a common food to develop allergies, or sensitivities to.  Why make your immune system work over time?? It's got plenty of other things to take care of (although reactions to soy are thought to involve a little understood metabolic rxn..will have to investigate further).  
  • Links to Cancers, brain damage/imbalances/abnormalities, impaired fertility, kidney stones, clot promoting substances (hemagglutanin) 



12 Reasons to Avoid Soy

http://www.naturalnews.com/046039_soy_protein_testosterone_depletion_feminization.html?
utm_content=buffera1502&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer#
http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx
http://articles.mercola.com/sites/articles/archive/2005/03/23/soy-part-ten.aspx
http://www.ncbi.nlm.nih.gov/pubmed/23918874
http://www.ncbi.nlm.nih.gov/pubmed/12270219
http://www.ncbi.nlm.nih.gov/pubmed/23000043
http://www.hindawi.com/journals/ogi/2012/850313/   ---phytoestrogens and pregnancy
http://www.ncbi.nlm.nih.gov/pubmed/23918874    ----association with thyroid disorders


                                       of course we've all had our hearts melted by this beauty..


Youngest, genuine future vegan EVER


 Just in case you want another sappy video...
The goat and the donkey

 "First of all, eat whole foods," Ori says. "Do not ever eat protein isolate… protein isolate doesn't have the alkalizing mineral co-factors that are needed to balance the acidity of the protein. This means that you should stay away from all whey isolate, hemp isolate, or soy isolate. These are extremely acidifying. If you keep using them in large amounts unbalanced by alkalizing foods, you risk metabolic acidosis.
And once you start to increase your intake of protein, you've got to support it with plant food. Virtually all plant foods are alkalizing, that's besides glutenous grains and some nuts and seeds… If you support high protein intake with a high intake of fruits and vegetables and good selection of nuts like raw unpasteurized almonds for instance, you cannot go wrong."
http://articles.mercola.com/sites/articles/archive/2011/04/16/ori-hofmekler-on-coffee.aspx


Saturated fat and cholesterol Necessities
http://renewingallthings.com/saturated-fat-vs-grains-one-really-enemy/



Of course, you should always formulate your own viewpoints on things. Your health is your responsibility!  There are many strong advocates for vegan only, or mostly vegetarian diets.

Personally, I've never heard about, nor read a study that takes all the right perspectives into consideration when determining if animal fat does indeed increase the risk of... well basically everything from what many people make it sound like.  Just keep in mind what you know, and what you've learned here when hearing from other 'experts'.  Many make great, valid points. But, they may be only valid under certain circumstances.  Of course there will be a higher risk of health consequences if you eat lots and lots of animal products that are coming from poor sources, and then make things worse by not eating real, raw, foods.




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