New posts (questions about how to treat individual pains) are being answered by Steve Lockhart regularly in the Private Members area. Get access now along with your self treatment program via the Ad in the right hand column.

Author Topic: July 07 Healthletter - Protein  (Read 26646 times)

Steve Lockhart

  • Administrator
  • Hero Member
  • *****
  • Posts: 2251
July 07 Healthletter - Protein
« on: July 10, 2007, 05:49:33 AM »
This month I would like to talk about Protein because it is an extremely important part of our body and should be on your mind every time you prepare a meal. Seriously you should be asking yourself, “where am I going to get my protein from,” every time you are about to prepare a meal.

Why is protein so important ? well for starters:

Protein is an essential nutrient for health.
Protein is linked to functional development of brain neurons.
Protein level are critical to proper formation of muscles,
Protein is needed to rebuild body tissues such as muscles and organs.
Protein is essential to our metabolism. (weight loss) When it comes to achieving that lean, defined look, protein is a major player.
A lot of body repair and renewal goes on in your body whilst you're asleep. For this you need protein with your evening meal.

That makes it sound pretty important doesn’t it? But would you believe that most people don’t eat nearly enough and then wonder why their body is overweight and stressed.

Many of the people I see in my practice fill up on far too much processed carbohydrate like bread pasta and rice and don’t get nearly enough protein. Those that do, lean too heavily towards animal protein which should really be consumed in small amounts, say 3 meals a week.

The rest of the time you should be eating fish, beans lentils and chick peas for lunch and dinner most days. If you want some pasta try spelt pasta or even spelt bread or flour if you want to bake something. These are made from protein and fibre.

When was the last time you had a meal of these foods and more importantly are you doing that 4 or 5 times a week ? If not then you are not giving your body what it really needs to function properly, especially when it comes time to repair and regenerate the tissue while you sleep.

Did you know that the body remakes itself every 12 months form the food you eat? (You are what you eat) That means if you eat dead, crappy food (not meals dominated by fresh fruit and vegetables, fish, nuts grains and legumes) you will build a dead, crappy body!

Sorry but that is the reality of it, the supermarket shelves are full of dead food but they should make up just a very small part of our diet.

It’s little wonder so many people have pain when they put that sort of body under so much pressure with long hours at work, minimal sleep and workouts to try and keep their weight down.

If you suffer from back pain and /or carry excess weight try working harder on your protein levels and limit your carbohydrates to fruit and vegetables.

Try to eat protein with every meal and in addition to the ones I mentioned above, you can add things like; nuts, (in muslie for example or as a snack) eggs,  milk, yogurt and cheese in moderation, perhaps salmon or tuna with a salad for lunch rather than sandwiches every day.

If you train, drink a protein shake once or twice a day, preferably straight after you finish and with breakfast and always make sure you have protein with your dinner. (without a doubt, whey protein is king when it comes to protein quality and digestibility)

For Children who are developing it is even more critical and letting them eat badly with the excuse that ‘they won’t eat healthy food’ is only deferring a problem to when they are older and it will be more difficult to solve. If children don’t eat properly they will end up irritable, tired, and generally difficult to deal with. They will struggle at school, be overweight and miserable a lot of the time.

Unlike adults they do need higher levels carbohydrate for energy, such as lots of fruit and vegetables and they can get away with small amount of processed carbohydrates but only earlier in the day.

As long as children's energy needs are being met they will thrive on a diet in which protein is available from a mixture of plant foods, fish, and small amounts of dairy and animal protein.

If you are not addressing your protein requirements properly it could well be the reason you are not achieving your weight loss or being pain free goals. Try to focus on it over the next few months and adjust the food you eat to make sure you get a good supply of protein at every meal. I will be very surprised if you don’t feel a whole lot better as a result.

To help get you started here is a great looking recipe I found. If you want to see the dozens more click on this link, then on the recipe. They’re free.

http://www.mealsforyou.com


Grilled Tuna and Bean Salad

Prep: 15 min, Cook: 10 min.
•   4 small tuna steaks, about 3 ounces each
•   1 lb. canned garbanzo beans, or canned black beans
•   1 cup mushrooms, sliced
•   1 cup cherry tomatoes,  halved
•   1/2 cup yellow bell pepper, chopped
•   1/4 cup red onion chopped, chopped
•   1/3 cup orange juice,
•   3 Tbs. lime juice.
•   2 Tbs. olive oil.
•   1 Tbs.Dijon or stoneground mustard
•   4-1/4 cups mixed salad greens

Broil tuna steaks 6 inches from heat source until fish is tender and flakes with a fork, about 5 minutes on each side. Sprinkle lightly with salt and pepper.

While tuna is cooking, combine garbanzo beans, mushrooms, tomato, bell pepper, and onion in salad bowl. In separate container, mix orange juice, lime juice, olive oil, and mustard. Drizzle over the ingredients in the salad bowl. Season to taste with salt and pepper. Spoon salad onto serving plates and top each with a tuna steak.

Variation: If desired, you can make the salad with creamed tuna. Drain 3 ounces white tuna per serving and break into large chunks. Toss with salad mixture.

Courtesy: American Dry Bean Board
Per serving: calories 482, fat 12.2g, 23% calories from fat, cholesterol 124mg, protein 64.7g, carbohydrates 27.2g, fiber 8.1g, sugar 5.9g, sodium 216mg, diet points 9.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.2, Bread: 1.1, Lean meat: 0.0, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 7.9
« Last Edit: May 01, 2015, 10:01:11 PM by Steve Lockhart »

Welsh1

  • Private Members
  • Newbie
  • *
  • Posts: 49
Re: July 07 Healthletter
« Reply #1 on: July 10, 2007, 07:12:33 AM »
Hi Steve

I am getting a little confused about diet!!

I have just listened to Living Health by Anthony Robbins which also has him talking to Dr Robert Young(Author of The PH Miracle)and his wife at the end. I have just started reading the book.

I can`t remember all that they say but the jist of it is to Alkalise and we don`t need to eat any animal products for Protein and the amount of protein we need is a lot lower as the body re-uses/re-makes 70% of the protein we need. Thay say that broccoli is 48% protein and that all living foods ie green vegetables have protein in them and eating a varied amount of vegetables will give you the required amino acids that the body needs. Legumes, raw nuts, sprouted seeds and grains are high in good quality proteins and are better assimilated than animal proteins are.
 
They also talk about foods having an energy ie meats very low Megahertz(5Mhz) and green foods ie cucumber high Mhz (70Mhz) and different organs of our bodies are between 60 to 70 Mhz, this is why we should try to eat these kinds of foods.
They say to avoid all dairy products and meat but fish is ok occasionally.
Dr Young promotes an alkavarian diet.

Everything they say does seem to make sense but then I couldn`t see an Eskimo follwing this kind of diet or a tribesman in Africa where the Metabolic Typing Diet seems to make more sense???

Dr Youngs website is  www.phmiracleliving.com


?????????????????????????? :-\

truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #2 on: July 10, 2007, 10:26:33 AM »
Hi Steve

Thanks for your newsletter.

I'm afraid times are gone when I used to just sit back and get frustrated with yet more 'false/semi-false' information regarding good ol protein.

Firstly I have to agree with you regarding encouraging people to consume fruit and vegetables. For many many nutritional reasons, however ........... you then seem to undo your good advice by encouraging people to obtain protein from animal produce?????

These days I've stopped skimming around the edges with regards to pheudo nutrition. It doesn't make sense, it's non coherant and completely gives mixed messages to people who really need to know. So here it is like it or not, agree or disagree.

WE ARE HERBIVORES not omnivores or carnivores. We belong to the same family of mammals as the giraffe, gorilla, elephants, many of hooved animals, etc. We do not have claws, we perspire through our skin pores (not through toungue), we have blunt, flat front teeth and flat molar teeth for grinding berries, seeds, and fibrous fruit and veg; our intentinal tract is 10-12 times our body length (for slow digestable foods NOT MEAT), our mouth and stomach acids are not equiped for consuming animal produce.

Therfore we are designed/evolved to only consume the four PCRM diet (Phyicians Commitee for Responsible Medicine) which is: veg 3+ servings per day, Whole grains 5+, Fruit 3+, legumes 2+. That's it!

No red meat, no white meat, no fish, no eggs, no cheese, no dairy whatsover. i.e. live foods which provide energy to our bodies. There is a wealth of peired scientific information out there backed up by emminant nutritional scientists who are advocating the Plant-based diet.  In addition with decades of proof that the vegan/plant-based diet following this four food group is the ONLY suitable approach to good health.

In addition it is wise to avoid the Deadly Nightshade family group of foods whilst having any inflammatory conditions. [tomatoes, pepper family, aubergines (eggplant), white potatoes, tobacco, curry powder, etc].

Final note.......please do not think this is a rant from a animal welfare sympathiser. I am a clinical nutritionalist and have personally observed the true wonders of slowly transitioning to a plant-based diet both in my own diet and my patients.

For further information on this topic please read 'The Vegan Diet as Chronic Disease Prevention' by Kerrie K. Saunders Ph.D. or contact The Vegan Society's website for information www.vegansociety.com

I also agree with 95% (without the fish consumption) of what Dr Robert O Young expresses. Being an Veg-Alkalarian is the answer.

Thanks for your attention

Good health


Welsh1

  • Private Members
  • Newbie
  • *
  • Posts: 49
Re: July 07 Healthletter
« Reply #3 on: July 11, 2007, 01:47:06 AM »
What about Eskimos or people in remote parts of the world where this diet is not possible but they seem to be healthy??

Do you agree that peoples diets will vary according to where they live and where their ancestors came from??

truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #4 on: July 11, 2007, 02:54:04 AM »
Hi All

That ol walnut again...with regards Eskimos and being healthy. It has been proven time and time again through a plethora of independant health surveys that the Eskimo diet is one of the most unstable and unhealthy diets in the 'natural' environment (outside of the Western junk food high protein diet). Eskimos unfortunately suffer from the most recorded levels of osteoporosis due to the calcium leaching from their bones from high levels of meat consumption. They also have high levels of cholesterol, stoke and heart disease - by no means a healthy diet.

With regards diet and geographical locations. That's the beauty of these 'independant' surveys in how they clearly highlight the diet/heath ratios of populations and cultures. In the recent 'China Survey' it showed that the poorer areas of China where they traditionally had a more stable high fibirous diet on grains, fruit and veg thay maintained superior health. Compared to the more up and coming wealthy areas of China were they associate increased consumption of meat with affluence (affluenca) and are now consequently paying the price with poor health. 

There are numeral examples of cultures maintaining the four food group of grains, fruit, veg and legumes maintaining superior health for generations. Please follow this up and do your own research. Please be discerning on where the information is coming from. There is a tremendous amount of inaccurate nutritional lobbying which stems from the meat and dairy industries.

Another excellent book is 'Vegan Nutrition Pure and Simple' by Dr Michael Klapper MD. He worked in the cardiology surgery department where he dealt intensively with people having by-pass ops and has a personal and professional perspective on nutrition.

Hope this helps

Good luck with your search

Steve Lockhart

  • Administrator
  • Hero Member
  • *****
  • Posts: 2251
Re: July 07 Healthletter
« Reply #5 on: July 11, 2007, 05:33:05 AM »
Thanks for your comments Welsh1 and truthseeker, it is great to see I have covered a topic that has generated some lively debate.

On the meat issue I did say a small amount up to 3 times a week and although I agree with what you say wholeheartedly truthseeker I have found that the best way to change peoples habits is to do it slowly in small steps. The diet I suggest although not the ultimate is far better than most people eat and works with the foods they are comfortable eating. If you try to tell most people to eat as you suggest they will do nothing and so you waste your breath.

Personally I don't eat any meat or chicken but I do eat fish 4 or 5 times a week most weeks and I have a very small amount of goats milk a day in my muslie and a little yogurt plus some cheese on my salad sandwhich for lunch. I consider my diet 80% but cannot do much better as I am so incredibly busy and rely on my wife to cook for me. When I retire one day I will be following your eating plan for sure but I will need the time to spend on it.

I don't agree with the theory that we don't need much protein regardless of what science tells us because I can feel the effects on the body and when he protein consumption drops the tissue stress levels rise. It is blatently obvious to me. I have changed so many bodies for the better by increasing the protein consumption although I acknowledge vegetable protein would be the best choice. It just comes back to what people are comfortable with and just how much you can change them. Unfortunately we don't live in a perfect world and we never will.

The other thing that needs to be considered here is that people are not all the same and what works best for one is not necessarily best for everyone. The blood type diet is a good example of this, type O's need a diet high in protein while type A's should be vegetarians.

Another thing is humans are wonderful at evolving and adapting to conditions they are put under for a long time and as a race we have evolved to be meat eaters.

Although in theory living on only plants would suit our body systems better and it would probably mean we would live to be 120 or 150 years of age, many people don't want to live that long and would prefer to live to 80 and eat their meat.  ;D

In fact if everyone did everything that was right all the time wouldn't the world be such a different place but how would they sell any newspapers??

Regards
Steve

truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #6 on: July 11, 2007, 12:56:53 PM »
Hi Steve

Thanks for your valid responses to my comments.

I have to wholeheartely agree with you regarding giving people the choice of degrees to which they can choose to improve their diet/health. I'm realistic enough to know Joe Public has it's limitations. As an experienced practitioner I'm sure you're aware of pushing people too much and the difference between telling some people what to eat as opposed to allowing them choice. I tend to gently encourage people towards a plant-based diet and never ever write recipes which include animal produce. I just want to avoid mixed messages.

I trust your intuition and experience with regards to high protein levels for more flexibility, etc. However to labour my point I strongly believe it's all about what foundation the protein has come from. Yes you know what I'm about to say.......plant-based protein is a higher quality protein and is far stable for the human body, therfore we need less quantity PB protein.

With regards blood types. This theory is still up for scientific scruteny. Even if a person of blood type 'O' needs more levels of protein they can get plenty through a full range of quality plant-based foods. What matters regarding all types of blood is we have a near as perfect pH level [7.364] being mostly alkaline with a clean microform-free terrain.

EVOLVED TO EAT MEAT ........ahhhhhhhhh Please STOP this madness!! For over thirty years I've been listening to this point. We absolutely have NOT evolved to eat meat, we have absolutely NOT adapted to eat meat. Just look at the mountains of evidence to prove otherwise. A simple graph will show the more the meat consumption goes up so does poor health follow. The more people stick to a PB diet of ONLY grains, legumes, fruit and veg....heh presto their health improves. Pure tangable well proven science!!

You have a valid point regrding people would prefer to live to 80 and eat meat than to be veggies and live to 120/150. But as you well know it ain't about counting numbers and longetivity. It's surely about enjoying life, contributing and connecting to life. We can all observe that in a Western animal-based diet people are suffing from the age of 5 and show signs of old age at 40 and simply have a tacit acceptance that by the time they reach 50+ their bodies are peaked/knackered and it's down hill all the way from there. This doesn't have to be so - in mind body and spirit, even if you live to only 60 but have vibrant energy and are flexible and pain free surely that's worth avoiding all those steaks and hamburgers, etc.

I understand this is a health/back forum and I don't want to go off on tangents too much. However whilst we're on the subject of meat-consuming and health it so important to take into consideration the other negetive elements associated with animal-based food industries. The ecological damage, the human welfare effects, the moral/ethical animal welfare as well as spiritual values. For example when that animal is slaughtered it dies in fear with high levels of adrenilne pumping into its systems and we then are ingesting that negativity. No wonder there is so much fear and anger in the world.
As long as we ignore these collective negative aspects we will/are going to pay the price in our health and destruction of this planet.

Point taken about the newspapers....good news doesn't flog newspapers.

Many thanks

TS


Steve Lockhart

  • Administrator
  • Hero Member
  • *****
  • Posts: 2251
Re: July 07 Healthletter
« Reply #7 on: July 11, 2007, 01:53:33 PM »
Thanks for your input truthseeker, I am convinced but not sure how many others will be. A lot of people reach 80 eating their meat without too many health problems, my parents for 2, so as I am sure you would agree, there are many other factors that also come into play like genetics, lifestyle, supplements, stress levels and maybe luck.

Perhaps you could list a couple of your favourite dinner recipes that could be prepared fairly easily and we could all enjoy a few more vegetable protein meals.

Thanks again,
Steve

truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #8 on: July 11, 2007, 03:34:49 PM »
Hi Steve

Thanks again for your reply. I take your point that there are people who seem to have reasonable health into their eighties. I think there are many people who slip through the net and have strong constitutions, just like you get people who have smoked for over 50 years and seem to conventionally healthy. However I always can't help thinking how dynamic these people would be if they abstained from consuming animal products [;-) I won't let it go will I]

I agree with you about the complete approach to health and nutrition just happens to be one aspect. We also must concentrate on energy, environment, structure and emotions (non in order of importance).

Thank you for inviting me to share my favorite high-protein recipes. I wouldn't know when to stop with yummy nutritional receipes so I thought I'd just share a few books which covers all ground with regards to RAP (Raw Alkaline Plant-based) food. These aren't necessarily recipe books but are a combination of dietary/health books which promote the PB diet and include many PB recipes (including case studies).

You mentioned your very busy time schedule. I know what it's like and I think we're all increasingly within this pressure cooker of time these days. However eating a PB diet is so wonderfully quick and easy. There's no or hardly any cooking, minimal washing up and food can be prepared and stores longer. Food can be made in mini batches to be stored and even frozen.

I hope these books are a starting ground for people who are interested in edging towards a RAP diet:
'The Joy of Living Live' by Zukhah     0-9701134-7-1
'The Vegan Diet as a Chronic Disease Prevention' by Kerrie K. Saunders Ph D  1-59056-038-8
'The pH Miracle' by Dr Robert O Young Ph D      0-7515-3406-4
'Vegan Nutrition Pure and Simple' by Dr Robert Klapper MD     ISBN?

Keep up your good work

Thanks for being so honest and open with this forum....you're one of the good guys.

Regards

TS

Steve Lockhart

  • Administrator
  • Hero Member
  • *****
  • Posts: 2251
Re: July 07 Healthletter
« Reply #9 on: July 12, 2007, 07:01:42 AM »
Thanks truthseeker but I would still love you to share a recipe or two as it is something we can all try with minimal effort, only if you get the time though,
Cheers
Steve

truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #10 on: July 30, 2007, 06:30:49 AM »
Hi Steve and friends

Sorry for my delay in getting back to you, To-Do lists have just caught up with me.

I thought it best not to write out recipes as they're so subjective and it really depends on if people need immediate cleansing or just want to try out more healthier recipes. I tend not to stick to specific recipies myself but always adapt them to suit my tastes and nutritional requirements for the time.

However as a general rule I would encourage people to have a combination of meals between soups and interesting salads. These two are both cleansing and healing and accumalatively they restore the body to it's natural balance. Providing of course that they are made from the following: raw (live), organic, fresh/ripe, seasonal, plant-based, wholefoods, alkaline and preferablly non-nightshade (or avoid as much as possible).

In addition people have to be also avoiding the damaging de-natured foods, which are the culprits. People obviously also need to gently exercise, brisk walk regularly, meditate/stress manage, etc.

When making soups, try to use/buy yeast-free vegetable stock. It's best to slow heat the soups over a period of time, rather than heat up to high high. this allows you to heat the foods without completely killing off all the enzymes. Soups are very healing and allow the ease of digestion for people who haven't fully adapted to eat all live/raw foods.

Try to be inventive and creative with your foods, pretty much anything goes, except fruit with vegetables. Never ever eat bland 'same old' foods, you deverve better!

The great thing about eating a more alkaline-based diet is that you don't have to worry about the food combining as these foods will regulate themselves.

To address ones protein requirements; Plant-based foods which provide excellent sourses of protein are: Wholegrains, legumes (anything from a pod), green vegetables, and nuts and seeds. This provides a wide range of foods and chioces to gain plenty of stable protein.

Again I would suggest contacting The Vegan Society www.vegansociety.com for up to date advice and nutritious and tasty recipes for you to mix and match. The books I have previously mentioned will incorporate many principles and recipes for plant-based eating/living.

Best of health and thank you again for allowing me the oppotunity to express my opinions and advice.

TS



truthseaker

  • Newbie
  • *
  • Posts: 6
Re: July 07 Healthletter
« Reply #11 on: July 30, 2007, 11:19:41 AM »
Hi Steve and co

Forgot to mention a few other general nutritional top tips.

With regards to protein intake with a PB diet; all plants have cells, which contain protein, therfore it's virtually impossible to eat a plant diet deficient in protein.

As a general rule of thumb it's good to get into the habit of trying to ensure your meal is made up of 70% water-based foods. What does that mean? If each item was put through one of those quality juicers, how much (if any) liquid would be produced. i.e..cabbage compared to a veggie burger. That's the mistake so many vegans make. They're eating high volumes of de-natured foods. The idea that the earth is made up of about 70% water, our bodies are made up of about 70% water and our meals should near enough match these.

The other general rule is try to aim to have about 80% of your foods alkaline-based. Which ties in pretty much with water-based foods. Dr Robert O Young's book 'The pH Miracle' is by far the most comprehensive book I've read on this and clearly states all the acid/alkaline-based foods. A must buy by book!!

So it's the 70/80 rule when you set your meals.

On the pH subject it's important that I state that Dr Robert Young suggests easing off the amount of fruit we all eat. As it's still sugar, even though it's natural the body still converts it through its fermenting stage to acid and a microform terrain in our blood, tissues and cells. A breeding ground for acid. ACID = PAIN = ACID = PAIN. So the odd bit of fruit as an occasional treat is the answer.

It's the same for bread, most pastas, all mushrooms, etc as they all are acid-forming. They all create pain and inflammation. Sorry people, but the truth is the truth. I promise you, it's well worth abstaining from these pain triggers. You'll enjoy the pain-free mobility and peace of mind far more.

Best of health

TS


 

Download a FREE copy of the latest version of my book: A Specialists Guide to Sciatica and Back Pain Treatment.

Your details will always be kept private and NEVER be shared with any third party


Free Video You Can Watch at Home For Instant Relief



youtube_ad