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Where Do You Get Your Protein?

2/27/2014

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Where Do You Get Your Protein?

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The Protein Craze

Over the past decade, high protein diet fads have flooded the media and market, advertised for weight loss, increasing muscle mass/strength, and controlling certain health conditions. They come with names like the Atkins diet, the South Beach diet, the Zone diet, and most recently, the Paleo diet. We are bombarded with ads for high protein shakes, high protein bars, high protein yogurt, and even high protein bread. You would think that with all the emphasis on high protein diets, the American health epidemic must be due to widespread protein deficiency. The truth of the matter is that the average American actually consumes DOUBLE the recommended daily allowance (RDA) for protein!

Research suggests that consuming over 30% of your daily caloric intake from protein can place added stress on internal organs such as the kidneys, liver, and heart. One of the biggest misconceptions is that more protein is needed for muscle growth while weight training. The only criteria for building strong muscles is proper and consistent training, as well as meeting the caloric needs for your body and activity level.  Consider our friend the gorilla, his diet is 100% plant-based (aside from the occasional bug).  He doesn't require massive amounts of protein to support his 400 pound frame, just massive amounts of plant food.  Excess protein in the diet actually hinders muscle gain (because the body has to work to filter it out)!  
The largest amount of human growth occurs during infancy; a mother's breast milk contains only 6% protein and is able to support the extreme energy demands of the growing child.  Clinically speaking, a protein deficiency only occurs in the presence of a calorically insufficient diet.  In order to meet our daily protein requirements, we have to eat enough food!

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What is protein?

Protein is a large macro-molecule comprised of amino acids, which are nitrogen-containing compounds found within every cell.  The element nitrogen makes protein unique compared to the other macronutrients (carbohydrates and fats).  Amino acids serve major functional roles within the body.  They work as enzymes, hormones, structural components (DNA, skin, hair, nails, blood), immuno-protectors, transporters, buffers, and fluid balancers.  There are 22 amino acids in total, 9 of which are essential, meaning they must be supplied by the diet because the body cannot manufacture them on its own. The 9 essential amino acids are tryptophan, lysine, methionine, valine, leucine, isoleucine, threonine, phenylalanine, and histidine.


Protein Requirements


The mainstream dieting industry pushes protein as the most important component of the human diet, but if we were to consider our total body mass, nitrogen only accounts for 3%  compared to oxygen 65%, and carbon 18.5%. The recommended daily allowance (RDA) for protein according to US government standards is 46 grams/day for women and 56 grams/day for men.  These figures account for roughly 9% of the total daily caloric intake (based on a 2000 calorie diet for women, and 2500 calorie diet for men). The World Health Organization suggests a daily protein intake of 2.5-10% of total calories.

My general recommendation is to get 20% or less of your daily protein from predominantly plant-based sources.  This will ensure that you are able to meet your daily protein requirements, but are not over-consuming protein. 

Protein Sources

Ironically, the majority of our protein needs are met by internal protein sources. The human body actually recycles and reuses a considerable amount of protein (70-100 grams) per day as endogenous protein. Endogenous protein comes from internal protein sources, such as desquamated mucoasal cells (50 g/day), digestive enzymes, and glycoproteins.

The reminder of our protein needs are met by exogenous protein sources.  Exogenous, or external protein sources can be found within the foods we consume on a daily basis. These protein sources cannot be absorbed directly, and must be mechanically broken down (via enzymes) to their amino acid counterparts. These amino acids are then absorbed and reformed into the necessary protein structures based on body demands.  The main external proteins required by the human body are the 9 essential amino acids.  Essential indicates that we cannot make them ourselves, and must obtain the amino acids through our diet.  The essential amino acids can be found in all whole foods, including plants!

External protein sources can be separated into two categories: animal based sources and plant based sources.
 
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Animal-based Protein Sources: Meat, Poultry, Fish, Eggs, and Dairy

The main issue with consuming animal-based protein sources is that they are high in protein AND fat, as well as saturated fat, cholesterol, sodium, heterocyclic amines, and polycyclic aromatic hydrocarbons (linked to cancer formation).  The average 8 oz. New York strip steak contains a whopping 65 grams of protein, 450 calories, 11 grams of saturated fat, 150 mg of cholesterol, and 0 grams of fiber. The protein content of this steak is well above the recommended daily allowance (RDA) for a woman or a man. The saturated fat and cholesterol content of the steak are both over 50% of the RDA for an individual consuming a 2500 calorie diet. The lack of fiber also makes the steak very difficult to remove from the body, increasing risk of colon cancer and other gastrointestinal diseases.

It's interesting to note that animal-based foods are actually lower in protein per calories compared to certain plant-based foods.   When consumed, animal-based protein cause a systemic inflammatory condition that leaches precious alkaline minerals (like calcium and phosphorus) from the body (primarily bones) to buffer the acidity!  Excess animal protein consumption has been linked to nutritional imbalances, chronic inflammation, obesity, diabetes, heart disease, several types of cancer, osteoporosis, high blood pressure, Alzhiemer's disease, gastrointestinal disorders, hormonal imbalances, lowered immune function, lymphatic disorders (fibromyalgia, endometrosis), acne, hair loss, 
impotence, premature aging, dehydration, arthritis, depression/anxiety, insomnia, and liver/kidney disease.  To prevent disease, it is recommended to include no more than 10%  daily calories from animal-based foods.

Also, it's important to understand that animal based protein are actually secondary sources of protein.  Herbivorous animals obtain their protein from plant-based sources (ie/ cow eating grass).  There is not one nutrient that humans can't manufacture themselves or acquire from plant-based foods!

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Plant-based Protein Sources:  Legumes/Beans, Nuts/Seeds, Whole Grains, Vegetables, Fruits

One of the major differences between plant-based protein and animal-based protein is fiber. Fiber is a very special dietary component that is responsible for the movement of food through the digestive tract as well as the removal of undigested food stuffs (including protein and fat) from the body.  Without sufficient fiber, the foods that we consume can remain trapped in the digestive tract for days, weeks, months, and even years, increasing our risk for colon cancer and other gastrointestinal diseases.

The advantages of consuming plants to meet protein requirements are extensive. Plant-based foods contain more nutrients, antioxidant phytochemicals, water, fiber, and alkaline minerals (potassium, calcium, magnesium) than animal-based foods, and are easier to digest, absorb, assimilate, and eliminate. 

Plant-based protein sources can be divided into two categories: concentrated and un-concentrated. Concentrated  plant-based protein sources include beans/legumes, some grains (quinoa, oats), nuts, and seeds. These foods contain higher levels of protein than un-concentrated sources.  For example, 1 cup of cooked black beans contains 18 grams of protein, and 15 grams of fiber.

Un-concentrated plant-based protein sources include starchy vegetables (potatoes, yams, carrots), grains (rice, corn, millet), non-starchy vegetables (green leafy vegetables, asparagus, sprouts, mushrooms), and fruits (figs, citrus, berries). These foods contain higher levels of water, fiber, and carbohydrates by weight and are typically low in fat and protein. Contrary to popular belief, fruit actually contains the most bio-available amino acids because fruit is the easiest and quickest food for the human body to digest (as long as the fruit is ripe).  Even if you only consumed fruits and vegetables, you can still meet your protein requirements as long as you consume enough calories from those foods! 

Plant-based protein supplements are also available if the dietary intake of protein is insufficient.  Hemp protein is one of the best protein supplements on the market, containing all 9 essential amino acids, essential fatty acids, magnesium, iron, and fiber.  Roughly 98% percent of the protein available in hemp can be digested and utilized by the human body.  Other supplemental plant-protein sources include pea and rice proteins.

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Ketosis and High Protein Diets

Chronically exceeding daily protein requirements can cause a metabolic disturbance in the way energy to created in the body (aka metabolism).  When protein and fat intake exceeds carbohydrate intake, or if carbohydrate intake is insufficient, the body will revert to burning protein/fat for fuel (gluconeogenesis).  Initially any excess ingested protein/fat are immediately stored (as fat) when carbohydrate intake is sufficient enough to meet energy demands.  When someone partakes in a low carbohydrate diet, they begin to burn the stored fat/protein for fuel.   This fat burning concept sounds grand (in theory), but the biochemical process of converting protein/fat into glucose (fuel) is a very energy taxing and inefficient- resulting in weight loss at the expensive of the metabolism
 

Once the body begins to utilize protein/fat for fuel, a toxic condition known as ketosis begins.  Ketone bodies are the by-product of this reaction, and must be removed from the body immendiately due to their high level of toxicity.  When a person is following a high protein/fat diet
(Atkins, South beach. Paleo, Ketogenic) one can literally smell the acidic ketones leaching out of them!  The kidneys are responsible for filtering out these harmful waste products, drawing on  internal water stores to dilute the toxins.  This results in dehydration and the (water) weight loss associated with these diets.  Metabolically, ketosis mimics starvation as the metabolic rate lowers in an effort to conserve fuel and prevent widespread damage.  Once the individual reaches their breaking point on a high protein/low carbohydrate, ketogenic diet and begins to eat carbohydrates again, rapid weight gain will follow 100% of the time; to what degree depends on the extent of metabolic damage caused by the ketogenic diet.  High protein/low carbohydrate, ketogenic diets have been linked to blood sugar imbalances, insulin resistance (diabetes), nutrient imbalances, hypothyroidism, high blood pressure, metabolic damage, depression/anxiety, kidney/liver disease, heart disease, cancer, gastrointestinal disorders (IBS, constipation, diverticulitis), inflammatory diseases, obesity, and premature aging.

So what do you do now?

With all this information, you might be asking yourself, where do I start?  A good place to go is www.cronometer.com so you can start tracking your current protein intake today.  Aim for a daily protein intake of 5-20% of total consumed calories, with the majority coming from plant-based sources like beans/legumes, whole grains, nuts/seeds, vegetables, and fruits.  If you find that you are consuming over 30% of your daily calories from protein, don't panic!   Just start cutting back on the animal-based protein sources, and start adding more plant-based foods to your current diet. The key to success with any dietary change is to transition slowly, find what you like, and be patient!

Post a comment/question and share this information if you found it helpful!

Victoria
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Are you Chronically Dehydrated?

2/20/2014

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Are you Chronically Dehydrated?

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Most of us are familiar with dehydration; a physiological state that occurs when the body is too low in water to continue normal metabolic functions.  Dry mouth, dry skin, low grade fever, fatigue, headache, nausea, muscle
cramps, low blood pressure, extreme thirst, constipation, and brain fog are some of the classic signs of dehydration, but also the last.  Dehydration begins affecting the body before any symptoms arise, leaving most people in a chronically dehydrated state.  

Water is the most abundant compound in the human body, accounting for 60-75% of total body mass.  Most, it not all cellular reactions in the body require water.  It is responsible for nutrient transportation and absorption, energy production, temperature and blood pressure regulation, cell structure and tissue composition, enzyme functioning, metabolism, respiration,  digestion, electrolyte balance, and detoxification (toxin and fat removal).

Dietary, lifestyle, and environmental factors all influence hydration status. Factors that promote dehydration include high protein/high fat diets, low carbohydrate/calorie diets, caffeine (sodas, coffee, energy drinks, tea), diet pills, laxatives, salt, pollution, alcohol, tobacco, recreational drugs, diuretics, medication (OTC and prescription), exercise, indoor living, illness, and hot/dry climates.


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What happens when we become dehydrated? 

The body goes into water rationing mode, prioritizing it's internal water supply so that the vital organs are able to receive enough water to continue basic functioning.  The brain, lungs, liver, kidneys, and glands take first priority, followed by the muscles, bones, and skin. The body activates histamine in order to run this water rationing system, preventing unnecessary water loss, but triggering inflammation.  Chronic histamine activation (due to chronic dehydration) can influence the following inflammatory disorders:  allergies, asthma, dyspepsia (acid reflux), colitis, joint pain, migraine headaches, fibromyalgia, rheumatoid arthritis, adrenal fatigue, candida, acne, cancer, fat/fluid retention, and Alzheimer’s disease.

When water is in short supply, normal biological processes such as respiration, digestion, absorption, and elimination all become compromised.  Normal respiration requires a large amount of water, so when water becomes scarce, the body pulls water from the lungs, constricting normal air flow.  Water also becomes unavailable for digestion and absorption, which both rely heavily on large amounts of water. This can result in heart burn, indigestion, stomach ulcers, gastroesophageal reflux disorder (GERD), and malnutrition.  Elimination is severely affected by dehydration, causing water to be pulled from the colon and recirculated/redistributed to priority organs.  Not only does this result in constipation, but the water absorbed back into the system is unfiltered, placing added strain on both the liver and kidneys.

Because dehydration affects every system in the body, chronic dehydration can lead to major physiological and biochemical problems if left untreated.  Long term health consequences of chronic dehydration can include:  depression/anxiety, sleep disorders, chronic fatigue syndrome, digestive problems (IBS, colitis), weight (fat/fluid) gain, cancer, high cholesterol, blood pressure imbalance, heart disease, decreased athletic performance, respiratory disorders, malnutrition, skin disorders (eczema, acne), kidney and liver disorders, hormonal disorders (adrenal fatigue, thyroid imbalance), urinary tract infections, autoimmune disorders, and premature aging.



Water and Weight Loss

Water is quite possibly the most important player when it comes to weight loss.  If you are hydrated, the likelihood of fat storage is minimal, and if you've dehydrated, fat storage becomes favorable.  This phenomenon happens for a few reasons.  We when become dehydrated, the body temperature drops, increasing the need for fat storage as the body attempts to raise its internal temperature back to normal.  This decrease in body water also decreases the efficiency of the kidneys, resulting in some kidney functions shunted to the liver.  The increased burden on the liver by the kidneys now compromises one of the liver's primary functions:  metabolizing stored fat into usable energy.  Now that the liver is no longer able to efficiently metabolize stored fat, less stored fat is able to be burned.  Dehydration also spikes cortisol levels due to the tremendous amount of stress placed on the body systems, thus promoting fat storage and decreasing the metabolism to converse water and energy. In the end, chronic dehydration results in weight gain, fatigue, stress, and an inefficient metabolism.  The only way to reverse this, is to become hydrated!  Hydration not only amps up metabolism, but it also aids in reducing fatty deposits.  All symptoms associated with chronic dehydration can be reversed by simply staying consistenly hydrated!

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How do we stay HYDRATED?

Step 1: Drink ENOUGH water!

Adults should aim for 2-3 liters of water per day.  Drinking water upon waking can aid in hydrating the system after sleep.  For optimal digestion, drink water at least 10 minutes before each meal.  Consume more water during/following exercise or if living in a hot/dry climate.

How do you know if you’re drinking enough?  


Dehydration begins the day you forget to drink enough water and it adds up (just like debt) as you continue to neglect drinking enough!  Get a water bottle, figure out how much water it can hold, and calculate the number of bottles you need to be drinking every day to get in 3 liters. For example, if you drink from a standard 16.9 fl oz. plastic bottle (500 ml), you’ll need to consume 6 of them to reach 3 liters/day. 

Urine color is a good indicator for hydration status.  Semi-clear to clear urine is a sign of adequate hydration; yellow tinged urine is a sign of dehydration.  Aim to urinate 8-12 times/day, or once every one-two hours to ensure proper hydration.  Do not be alarmed if you urinate during the night, it is a sign that your body is hydrated!  Remember, “the solution to pollution is dilution”.  You want that fat and toxins stored in your body to be coming out!

Step 2: Eat enough fruits, vegetables, and starchy carbohydrates!

High water content foods help to keep us hydrated. Fruits and vegetables are loaded with water, aiding digestion, absorption, elimination, energy production, and preventing dehydration. Five to nine servings a day is a good goal to have. Starchy vegetables and grains count too if they are boiled in water. 

Carbohydrate rich foods (fruit, starchy vegetables, whole grains) are especially important for keeping the body hydrated. The word "carbohydrate" literally means carbon-hydrate, or carbon water.  Every one gram of carbohydrate can hold 4 grams of water.  People who go on low carbohydrate (or calorie) diets lose water weight (which again accounts for ~65% of our body mass), not actual fat.  This dehydration reaction slows the metabolism, resulting in the phenomenon known as "starvation mode".  Once carbohydrate foods are added back into the diet, the body holds onto all the carbohydrates and water it can in an attempt to re-hydrate the system, often giving the illusion of fat gain.  Depending on how long the low carb/calorie diet is followed, will guide how long the body stores fluid afterwards.  Only when the diet is sufficient in water and carbohydrates on a consistent daily basis, will the stored water be released. 

Fruits and Vegetables are also excellent sources of the electrolytes potassium, magnesium, and sodium, which help to maintain proper water balance. Good electrolyte sources include include bananas, dates, coconut water, sweet potatoes, potatoes, celery, green leafy vegetables, and citrus fruits.

Step 3: Eat a low fat, low protein diet

Protein and fat require a large amount of water and energy to be properly digested compared to carbohydrates, and should therefore be kept to a combined value of 35% or less of total dietary intake.  High protein/fat diets contribute to systemic dehydration, heart disease, chronic fatigue, cancer, autoimmune disorders, hormonal disorders, skin disorders, weight (fat/fluid) gain, liver and kidney dysfunction, and an overall lower metabolism. Opt for plant based proteins that are easier to digest and come in less concentrated amounts, including rice, beans/legumes, quinoa, hemp, nuts/seeds, fruits, and vegetables. Virtually all plant foods contain some amount of protein and fat, so make sure you eat enough!

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Water Quality


Water quality is also very important, but not as important as quantity; it is better to drink water than not to drink it!  Try to drink good quality water when it is available. Spring or reverse osmosis distilled water should be preferred.  Avoid storing water in plastic containers for long periods of time, and/or invest in a good quality glass bottle.  Lifefactory.com supplies heavy-duty, eco-friendly glass water bottles at affordable prices.  Home water filters are also convenient, especially if you use tap water for drinking, cooking or for animals.


There you have it, the answers for staying hydrated!  If you are new to water drinking, start slow, and keep track of your intake. With any new change, you always want to transition slowly to prevent shocking the body. Any illnesses related to dehydration will improve over time as you become hydrated again. Be patient and consistent!  As always, if you have any comments/questions/concerns, Contact me or leave it in the comments below :)


Victoria

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The 6 Fundamentals for Optimal Health

2/10/2014

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The 6 Fundamentals for Optimal Health

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There are some things in life you just can't live without; and when it comes to achieving and maintaining optimal health, that includes six fundamentals:  water, sleep/rest, plant-based diet, exercise, fresh air, and sunshine.  Each fundamental serves as a foundational pillar for building optimal health by allowing for the proper regulation of homeostasis (balance) and the efficient functioning of all systems within the human body.  Stress, while a normal aspect of life, is constantly trying to disrupt our balance and efficiency, which can set the stage for disease development if not properly managed through adequate diet and lifestyle habits.  If just one fundamental is neglected for long enough, poor health and disease/disorders can result.  Be sure you're meeting your daily needs by checking out each fundamental below!

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Water:   2-3 liters/day or 1 liter per 50 lbs of body weight

Water is the most abundant molecule found in the human body, accounting for roughly 65% of our body mass, and playing a vital role in every reaction within our cells.  Water influences energy production, digestion, mood, metabolism, aging, and detoxification (toxin and fat removal).

Chronic dehydration is a normality these days due to the accessibility and preference for colas, coffee, alcohol, and energy drinks instead of water.  Other dietary factors that contribute to a dehydrated system include high protein/fat diets, low calorie/carbohydrate diets, high sodium diets (over 2000 mg/day), nicotine, recreational drugs, weight loss pills, appetite suppressants, diuretics, laxatives, medication, and stimulants.  Exercise, excessive sweating dry/cooked food, dry climates, hot temperatures, and all the factors that result in dehydration will increase daily water needs.  The long term consequences of chronic dehydration include a slowed metabolism, migraines, chronic fatigue, thyroid dysfunction, acne, kidney/adrenal dysfunction, decreased immunity, brain fog, increased rate of aging, arthritis, heart disease, cancer, and weight gain.  

Drinking enough water daily and consuming a diet high in carbohydrates (especially water-rich fruits and vegetables) and low in sodium aids proper hydration status within the cells. The best indicator of hydration status is urine color; very yellow or amber colored urine is a sign more fluid is needed in the body.  Slightly yellow or clear urine indicates proper hydration.  Exercise, excessive sweating dry/cooked food, dry climates, hot temperatures, and all the factors that result in dehydration will increase daily water needs. 


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Sleep/Rest:  8-12 hours/night average

In our go-go society, inadequate rest is a factor that plagues millions, resulting in chronic fatigue, stress disorders, hormonal imbalances, anxiety/irritability, depression, slow metabolism, and low immune function.  Getting enough sleep on a daily basis is essential for restoring, rejuvenating, rebooting, and repairing all systems of the body.  Consistent early nights can enhance and regulate nerve and immune health, hormone production, digestion, nutrient uptake, toxin elimination, and muscle repair/recovery; all of which reduce stress and generate a faster, healthier metabolism. 

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Exercise:  3+ hours of moderate intensity aerobic exercise/week 

One of the major benefits of daily exercise is that it enhances oxygen and nutrient uptake into the cells, optimizing our metabolism, digestion, and overall body tone and fitness.  Consistent exercise also acts as a pump for the lymphatic system (aka waste management), which is responsible for collecting and eliminating accumulated toxins, fat, and excess fluid from the body.  Moderate intensity (light sweat inducing), aerobic exercise includes brisk walking, jogging, rebounding, hiking, recreational sports (basketball, soccer, football, tennis), cycling, swimming, rowing, boxing, etc.  Consistent strength training (2-3x per week) can improve metabolism by increasing muscle mass, tone, and strength.  Flexibility exercises, such as yoga or stretching, can enhance overall fitness by improving muscle recovery, tone, and length.  To maximize fat loss, make 1-5% of your training high in intensity (sprinting, plyometrics, circuit training, hills, stairs) per week. 

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Plant-based Diet:

Calories:  Women- 2000+/day; Men- 2500+/day

A calorie restrictive diet is a nutrient deficient one!  In order to meet all of your daily nutrient requirements, adequate calories must be consumed on a consistent basis!
 Calories provide fuel and nutrients for the body, which enhance the metabolism and aid cellular repair and detoxification.  Energy/calorie demands are increased with mental (stress) and physical (exercise) activity. 

Carbohydrates:  70% or more of total daily calories

When carbohydrates are restricted/reduced in the diet, the metabolism suffers as the body is forced to perform the inefficient process of turning fat and protein into fuel.  All cells within the human body run solely on glucose, with carbohydrates being the main supplier.  Carbohydrates are essential for energy production, cell structure, healthy metabolism, muscle growth, adequate hydration, and efficient fat burning.  Focus on consuming low fat, whole food, plant-based carbohydrate sources such as whole sweet fruits, starchy vegetables (potatoes, sq
uash, corn), and whole grains (rice, quinoa, millet, barley, oats).  Processed foods (cakes, cookies, pizza, donuts) are high in both carbohydrates and fat and should be minimized or avoided.  Opt for high carb, low fat, plant-based alternatives to your favorite high fat processed foods (see Recipes).  For optimum weight loss, aim for a daily average of 80-90% total calories from carbohydrates.

Protein:  15% or less of total daily calories

The recommended daily allowance (RDA) for protein is 46 grams/day for adult women and 56 grams/day for adult men.  The average American consumes double the RDA for protein, increasing risk of chronic illness like heart disease, obesity, diabetes, kidney/liver disease, cancer, osteoporosis, arthritis, gout, digestive disorders, and more.  All plant foods contain varying amounts of the 9 essential amino acids (protein) required for human health.   Plant-based protein sources are high in fiber, essential nutrients, vitamins, minerals, antioxidants and low in saturated fat, cholesterol, and total fat compared to animal-based protein sources.  Good sources of plant-based protein include beans/legumes (black beans, tofu, chickpeas, peas), nuts/seeds (hemp, sesame, almonds), grains (rice, quinoa, corn), leafy greens (spinach, kale, lettuce, broccoli), and fruits (berries, oranges, bananas).  Aim to eliminate animal protein completely from the diet or reduce intake to 5% no more than 5%, opting for lean and clean (organic) products when chosen.  Studies have indicated that consuming animal protein promotes cancer cell growth by stimulating IGF-1 hormone production.  For optimum health and weight loss, aim for 5-10% of total calories from protein/day.

Fat:  15% or less of total daily calories

Only approximately 2% of total daily calories are required to fulfill essential fatty acid demands within the human body, which is enough to maintain health, hormone regulation, as well as provide the parts necessary for protection/insulation.  All plant foods contain varying amounts of fatty acids, including the essential fatty acids omega-3 and omega-6.  Opt for a diet rich in fruits and vegetables, which are high in the essential fatty acids but low in saturated fat, total fat, and contain no cholesterol.  Plant-based sources of concentrated (overt) fat include avocado, coconut meat, durian, and nuts/seeds; unconcentrated plant-based fat sources include grains, beans/legumes, fruits, and vegetables.  For weight loss and optimal health, aim to get the majority of your daily fat from unconcentrated plant-based fat sources vs. concentrated.  

Avoid foods high in saturated fats, omega-6 fatty acids, cholesterol, and trans fat; all of which are found in processed food, refined oils, and animal products. Excess intake of dietary fat (particularly animal-based) can lead to weight gain, heart disease, cancer, diabetes, hormonal disorders, acne, and autoimmune diseases.  Avoid or minimize (no more than 5% daily intake) animal fat consumption, including dairy products (cheese, butter, milk), eggs, and meat (beef, poultry, fish) as they are high in saturated fat and cholesterol, both of which dramatically increase risk of excess dietary fat related illnesses.  Saturated fat intake should not exceed 10-15 grams/day.  Easy ways to reduce the intake of dietary fat are to use water, nonstick pans, and parchment paper for cooking/baking/frying.  For optimum health and weight loss, aim for 30 grams of total fat per day, or 5-10% of total calories from fat.


Fiber:  25+ grams/day

Adequate fiber intake promotes regular, consistent bowel movements, and aids the body in excreting waste, including excess fat (cholesterol) and toxins.  All plant foods contain varying amounts of insoluble and soluble fiber, which keep the colon clean and lower the risk of cancer or heart disease.  The SAD (standard American Diet) is devoid of fiber due to the heavy consumption of animal products and processed foods. Low fiber diets can result in chronic constipation, bowel disease, weight gain, cancer, heart disease and many other disorders.   Read food labels on all packaged/processed foods to know the fiber content.  Aim for an average of 2 bowel movements a day to ensure adequate fiber intake.

Sodium:  1500 mg/day or less


It is estimated that the average western diet contains a whooping 3000-5000 mg of sodium/day, mostly from processed foods and take out (restaurants).  Only a small amount of dietary sodium is necessary to maintain cellular functioning and fluid balance.  Excess dietary sodium (salt) can lead to water retention, weight gain, high blood pressure, dehydration, electrolyte imbalance, and increases risk of stroke and renal disease.  Avoid adding salt to food (use lemon juice instead) and read all packaged food labels for sodium content.  Opt for no salt added canned goods, and rinse canned beans packaged with salt.  All plant foods contain small amounts of bio-available sodium that is enough to meet dietary needs.  To reduce fluid retention that can sometimes take on the appearance of body fat, opt for 500 mg/day of sodium.

Vitamin B12:
  1000 mcg/wk

Vitamin B12 is an essential nutrient involved in several metabolic processes, including energy production, DNA methylation, proper nutrient utilization, and detoxification.  It is the only nutrient that cannot be obtained from food, thanks to our unnatural, toxic environment and impaired intestinal absorption.  Luckily a healthy human body is able to store up to 2500 mcg of B12 and daily turnover rate is slow.  Vitamin B12 status can be improved via supplementation, either injections or sublingual tablets.  Methylcobalamin is the most preferred form of vitamin B12, as it has the highest absorption and ultilization rate compared to cyano- or hydroxo-cobalamin.  Vitamin B12 deficiency can increase risk of heart disease, anemia, cancer, depression, Alziemer's disease, and osteoporosis.  Visit the Shop for a vitamin B12 product link!


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Fresh Air:  nature, house plants, air filters

Pollution and indoor living can interfere with supplying our needs for fresh oxygen. Oxygen is an essential component for life; required for cellular respiration, oxygenating red blood cells, tissue repair and regeneration, energy production, and detoxifying the body from toxins and pollutants.  Great ways to get fresh air on a daily basis can include spending time outdoors in nature, exercising outside or in front of an open window/door, sleeping with a window open, investing in an air purification system, regularly changing air filters, and filling your home with house plants.  One of the many benefits of having house plants is that they recycle the carbon dioxide we produce, giving back oxygen!  

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Sunshine:  10-30 minutes of direct sunlight/day.  

Sunlight is our primary source of vitamin D; a steroid hormone that is crucial for immune and bone health.  Over the years, vitamin D deficiency has become a pandemic, most common in those with limited sun exposure or low intake of vitamin D.  The negative effects of insufficient vitamin D include osteoporosis, cancer, and autoimmune diseases.   Adequate vitamin D status improves metabolic and immune functioning, decreases inflammation, and optimizes calcium utilization.  Short term whole body sun exposure has been reported to provide 10,000 to 20,000 IU/day of vitamin D3.   Vitamin D supplementation (Vitamin D2 or D3) can be beneficial for those living in a Vitamin D deficient region/climate.  Visit the Shop for a Vitamin D product link!

There you have it; the 6 fundamentals for optimal health!  It can take months and years of consistent daily practice to get the metabolic and health benefits of these fundamentals, but by getting started today you can ensure a lean, fit optimally healthy body in the long term.  A great tool for tracking your daily needs is a cronometer account.  This will allow you to log your diet, water, and exercise for the day as well as make notes of your sunshine, fresh air, sleep, and supplement routine.  With a little time, patience, consistency, these health fundamentals will become habits-and you won't be able to live without them :)

If you have any questions or need some help getting started, feel free to Contact me!


Victoria
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What is Plant-based Nutrition?

2/2/2014

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What is Plant-based Nutrition?

Plant-based nutrition is the science of obtaining all essential nutrients required for maintaining optimal human health from plant foods!  Pound for pound, plant are the most nutritionally dense foods available for human consumption, packaged with a wide variety of macronutrients (carbohydrates, proteins, fats), vitamins, minerals, fiber, water, and antioxidants.  Contrary to popular belief, all of the essential amino acids and essential fatty acids can be found in a caloric sufficient plant-based diet.  Plant-based nutrients are also the most easily digested, absorbed, assimilated, and eliminated nutrients for the human body to process.  When consumed in the appropriate caloric ratios, all human nutrition needs can be met, and exceeded following a plant-based diet.
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What is a Plant-based Diet?

A plant-based diet is a diet composed 80-100% of plant foods.  These foods consist of fruits, vegetables, whole grains, beans/legumes, and nuts/seeds; consumed in whole form and minimally processed.  In a plant-based diet, plant foods comprise the majority of calories consumed which ensures adequate nutrient intake while decreasing the intake of harmful food substances (cholesterol, saturated fat, heterocyclic amines, fragmented sodium chloride, chemicals, preservatives/additives, IGF-1, etc), which are mainly found in animal products and processed foods. Since most plant-based foods are naturally low in calories, a higher volume needs to be consumed to ensure adequate calorie and nutrient intake.


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Plant-based Diet vs. Standard American Diet

Compared to the Standard American Diet (SAD), a plant-based diet is lower in calories, fat, and protein and is higher in carbohydrates, fiber, water, and nutrients.  

Perhaps the most significance difference between the two diets is the difference in total macronutrient ratios (carbs/fat/protein), which have a dramatic effect on body weight and overall health. The SAD is typically loaded with animal products and processed foods high in fat, protein, cholesterol, salt, and chemicals, placing an individual at risk for developing chronic illnesses such as
heart disease, obesity, cancer, diabetes, hormonal disorders, autoimmune diseases, etc. On a plant-based diet, an individual actually gets to consume more food and calories than on the SAD due to the decreased intake of fat, protein, cholesterol, and other harmful substances while filling up on  fiber-rich, nutrient dense plant foods.  A high carbohydrate, low fat, plant-based diet sufficient in calories will allow an individual (overtime) to achieve and maintain optimal health, a high metabolism, and ideal body weight effortlessly! 


Impact on Health and Disease

Plant-based nutrition is now at the forefront of preventative health care, and is proving to be the most effective treatment for chronic illnesses (heart disease, diabetes, cancer, obesity, hypothyroidism, etc) as well as weight management.  The immense nutritional benefits provided by a plant-based diet combined with the decreased intake of harmful substances, creates an internal environment conducive of healing and nutritional balance (see Coaching).  As a growing number of research studies and personal trials continue to emerge, many physicians (see Resources) support, promote, and have confirmed that a plant-based diet is the secret to achieving and maintaining optimal health for life.


If you have any questions/comments/concerns or would like some help getting started with your own plant-based diet, please leave a comment below or feel free to Contact me!!


Thanks for reading :)


Victoria

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