Jack Challem
See book keywords and concepts |  Protein Sources
These protein sources provide both amino acids and vitamins. They help to lower and regulate your blood-sugar levels. Whenever possible, buy organic, grass-fed, or free-range animal proteins. Select one serving from this group as part of each meal.
Primary protein sources include the following:
Eggs Turkey
Vegetables for Cooking
Vegetables are high in vitamins, minerals, healthy fats, and fiber. Include at least one vegetable—more would be better—with each meal. |
Jack Challem
See book keywords and concepts |  Protein Sources
These protein sources provide both amino acids and vitamins. Select one serving from this group as part of your meal: chicken (various cuts) game meats (various cuts) eggs shellfish fish turkey (various cuts)
Optional protein sources include these: beef (lean) lamb yogurt (unsweetened or sugar-free) hard cheeses pork
Vegetables for Cooking
Vegetables are high in vitamins, minerals, healthy fats, and fiber. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts |  Good-quality protein sources are defined as having high protein digestibility scores and providing all nine indispensable amino acids, such as meat, poultry, fish, eggs, milk, cheese, and soy. By comparison, protein sources with lower quality scores include cereals, grains, nuts, and vegetables. Thus, in meal planning, protein intake will be higher than the 0.8gm/kg body weight to account for the mixed protein quality in foods. The estimated amount of protein ingested by the general population in the United States represents 15-20% of energy intake or 1.1-1. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |  You'll also choose high-quality protein sources, from animal or plant protein sources (it's up to you), such as seafood, poultry, and lean meats, all preferably free range and organic, where animals aren't given antibiotics or hormones, as well as soy sources like tofu and seitan.
In addition, I recommend that you eat beans and legumes, nuts and seeds, and healthy fats. You also may wish to cook whole grains (I suggest gluten-free ones) and dairy products, if you're not allergic or sensitive to them.
For my recommended shopping list, visit my website at www.SugarShock .com. |
Jack Challem
See book keywords and concepts | | Legumes are listed under starchy foods, not protein sources, because they contain a substantial amount of carbohydrate relative to their protein. The food palette does not include refined sugars and refined carbohydrates, which trigger abnormal genetic responses leading to obesity, diabetes, and Syndrome X.
Protein Sources
These protein sources provide both amino acids and vitamins. |
C. W. Randolph, M.D.
See book keywords and concepts |  Table 3-2 lists some good protein sources.
Table 3-2. protein sources and Serving Sizes
Protein Source
Serving Size
Comments
Fish
6 ounces
Steam, bake, grill, or stir-fry in olive oil. Do not fry.
Poultry
6 ounces
Skinless breast meat has the lowest fat.
Eggs
1 large
Boil, scramble, or poach.
Black beans
1 cup
Combine with rice for a complete protein.
Veggie burger
1 parry
(See recipe in Chapter 8.)
Chickpeas
1 cup
Buy canned and heat or soak dry chickpeas for 24 hours before cooking. |
Steven V. Joyal
See book keywords and concepts |  These proteins can be found in the table "Protein Sources." Include a small portion of proteins cooked with liquid at low temperatures in your diet several times a day.
PROTEIN SOURCES
?beans (adzuki, black, garbanzo, kidney, navy, pink, pinto, white)
?lentils and split peas
?soybeans and soybean-based foods (tofu, tempeh)
?seitan (wheat gluten foods; avoid if you are wheat-sensitive or have celiac disease)
?chicken and turkey (organic)
?eggs (organic)
?fish (especially cold-water fatty fish, such as salmon, tuna, and herring)
?nuts (walnuts, almonds, hazelnuts; not peanuts). |
Bottom Line Health
See book keywords and concepts | | And, like other protein sources, it boosts immunity. Eat turkey often during cold season to keep protective cells functioning at their peak.
Elizabeth Ward, MS, RD, nutrition consultant, Boston. ¦ ¦ ¦ ¦
Think Before You Zinc
Zinc cold remedies should be used cautiously. There is evidence that zinc can lessen a cold's severity, but zinc products should be used only two or three times a day, primarily in the first 48 hours after symptom onset—not every three hours, as indicated on labels. Do not use zinc lozenges and nasal spray—choose one. |
Jack Challem
See book keywords and concepts | | Fish, chicken, turkey, eggs, and lean cuts of beef, pork, and lamb are all great protein sources. Always trim or drain off excess fat.
Practical tip: Don't dredge your protein (such as fish or chicken) in flour (although a light coating of rice flour is occasionally acceptable) and never deep fry it. Pan-frying is fine as long as you use olive or macadamia nut oil. Try not to overcook your protein because doing so alters its structure and reduces its nutritional value. Roughly 30 to 50 percent of the food on your plate should be protein. Vegetables contain a small amount of protein. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
See book keywords and concepts |  The shift was more toward snack foods and away from fruits, vegetables, and protein sources like meat and fish. Dieters also more frequently reported stress overeating than non-dieters.17 The lesson? Have healthy SuperFoods readily available an< work on keeping stress at bay—every day!
Pick your splurges. Decide in advance when you want to try a special dessert or interesting menu entree. If you plan it, there's no reason to feel guilty later. Use your FlexPlan Options and get some extra walking in to compensate for any extra choices. |
Dr. Steven R. Gundry
See book keywords and concepts |  However, the fat in these protein sources is so much higher than in vegetables that the calorie count is significantly higher.
(Adapted from data in Beyond the 120-Year Diet: How to Double Your Vital Years, by Roy Walford, M.D., and www.ars.usda.gov/nutrientdata, accessed 8/29/0?.)
"white" and "beige" foods. Eat whole grains and legumes in extreme moderation (no more than 1/2 cup cooked) or not at all.
SIDE SHOW
Have you ever considered what the term "side dish" means? |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts | | Select high-quality protein sources such as fish, chicken, lean cuts of meat, and soy. Enjoy nuts, seeds, and legumes. Judiciously use healthy fats such as olive oil, flaxseed oil, and macadamia nut oil. If you wish, eat modest amounts of whole grains such as quinoa, brown rice, and amaranth.
If, at this point, you still choose to have a dessert food, pick a small, polite portion and eat it only after consuming healthy foods such as those listed above. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |  Whey Protein Stimulates the Immune System and Helps Generate a Valuable Antioxidant
On one level, whey protein is just another way to get high-quality protein into the diet and can take its place on the menu along with grass-fed beef and game, fish and eggs, and other protein sources. But whey protein powder has other properties—besides convenience—that make it valuable. It is highly stimulating to the immune system. Whey protein seems to be the best method for obtaining the building blocks of glutathione, arguably the most valuable antioxidant in the body. | | And unlike most commercial animal protein sources, they don't come with any steroids, hormones, or antibiotics. a 1.
Tho , rn l-itsa!thioct PnnHc nn Parfh
Cwarhaiixo Beans (ehiekpeas)
Chickpeas are beans with a complexion problem! While other lentils and beans have a smooth-looking "face," chickpeas have bumps that, if you look really closely, resemble a chick's beak (hence the name?). But looks aren't everything. The chickpea was one of the first cultivated crops and is one of the most popular legumes in the world. |
Jack Challem
See book keywords and concepts | | Fish
Shellfish
Chicken
Optional protein sources include these foods: Game meats Lean beef
Hard cheeses Lean pork
Lamb Yogurt (sugar free)
Broccoli
Leeks
Carrots
Mushrooms
Cauliflower
Mustard greens
Fennel (anise) bulbs Garlic
Onions Shallots Spinach
Green beans
Kale
Vegetables for Salads
These vegetables, served cold, are also high in vitamins, minerals, healthy fats, and fiber. Select one, two, or three vegetables from this group each day. |
Jack Challem
See book keywords and concepts |  Build meals around healthful protein sources, such as fish, chicken, and turkey. Fish is particularly important because it is rich in mood-enhancing omega-3 fats. Also include ample amounts of nonstarchy, high-fiber vegetables, such as steamed green beans, broccoli, and cauliflower, as well as salad greens. Small amounts of brown, red, purple, or black rice are fine, as is an occasional baked yam or sweet potato.
Large amounts of caffeine can cause symptoms similar to those that occur in the early stages of a panic attack, so you should wean yourself from caffeine. |
David W. Grotto, RD, LDN
See book keywords and concepts |  In fact, some of the recipes contain some of these animal protein sources as ingredients. But I wanted to feature these special protein foods for two reasons: We don't eat enough of them and these protein foods have special value-added attributes which I will explain later.
Chewing the fat: All fats are not created equal. Some contribute to heart disease and others work to fight it and other diseases too. Fat provides taste and satisfaction, and keeps you feeling full longer. |
Jack Challem
See book keywords and concepts | | Primary protein sources include the following:
Eggs Turkey
Vegetables for Cooking
Vegetables are high in vitamins, minerals, healthy fats, and fiber. Include at least one vegetable—more would be better—with each meal. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts |  In addition to concentrated protein sources (animal products, and also soybeans and other legumes), other foods high in tyrosine include green beans, oats, peas, seaweed, and wheat. You wouldn't want to try to avoid tyrosine in your diet, because the neurotransmitters made from this amino acid are critical for healthy functioning of the body. But you might experiment with avoiding these foods in the evening.
Another dietary rule of thumb is to avoid foods that contain tyramine, a breakdown product of the amino acid tyrosine. |
David R. Montgomery
See book keywords and concepts |  After most protein sources were gone, charred rat bones became prevalent in deposits excavated from prehistoric rock shelters. Eatly nineteenth-century missionary John Williams wrote that tats were a favorite staple on Mangaia. "The natives said they were exceedingly 'sweet and good'; indeed a common expression with them, when speaking of any thing delicious, was, 'It is as sweet as a rat.'"1 Charred, fractured, and gnawed human bones appear in excavated rock sheltet deposits around ad 1500, attesting to intense competition for resources just a few hundred years before European contact. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts | | Eat More Whole Foods
You can't go wrong with a whole foods diet based on whole grains, vegetables and fruits, good protein sources, and healthy fats. This type of diet will provide you with the vitamins and minerals you need to reestablish regular, restorative sleep, as well as overall health and well-being. |
Steven V. Joyal
See book keywords and concepts | | How many men, women, and children consume the recommended five or more servings of fresh fruits and vegetables daily, along with whole grains, raw nuts, and high-quality protein sources or consume an optimal ratio of less than 4 to 1 of omega-6 and omega-3 fatty acids daily? The unfortunate truth is that most people tend to eat too many foods that are nutritionally deficient (for example, foods that are refined, commercially processed, or overloaded with saturated fat and omega-6 fats). |
Mike Adams, the Health Ranger
See article keywords and concepts |  Why senior citizens desperately need quality protein sources to revive their health.
How to eliminate migraine headaches with proper nutrition.
Which herbs and nutrients detoxify and rejuvenate the liver.
The free online report is available now at: http://www.newstarget.com/Report_fish_protein_1. |
James Dowd and Diane Stafford
See book keywords and concepts |  Phosphorus comes primarily from protein sources; that protein can come from your diet or your bones and muscles. High-protein diets without adequate produce theoretically can cause you to lose greater amounts of calcium in your urine, which may raise PTH levels; we see this almost exclusively in people with impaired kidney function. More commonly we see deficient dietary protein, which signals other hormones to pull phosphorus from bones and muscle, and this raises PTH levels.
A normal PTH level is between 10 and 65. But an ideal PTH level is between 10 and 40; the preferred level is below 40. | | Cheese, however, produces on average 20 points of acid per serving—two to three times more acid than other protein sources. Cheese also is loaded with salt and saturated fat. This is the dairy industry's dirty little secret: tell Americans to eat three servings of dairy a day, but don't tell them to avoid cheese. The truth is, cheese has no redeeming qualities; I call it the king of junk food. Unfortunately, cheese is the only dairy product with growing sales.
The average American diet contains about 30 to 50 points of excess acid a day. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
See book keywords and concepts | | Plant foods, especially grains and legumes, often lack one or more of the essential amino acids, but become complete protein sources when they are combined. For example, combining grains with legumes results in a complete protein as the two protein sources complement each other in their amino acid profiles. With a varied diet of grains, legumes, fruits, and vegetables, a person is almost assured complete proteins, as long as the calorie content of the diet is high enough. |
Jeffrey M. Smith
See book keywords and concepts |  Steinman says, "Because multiple gestations are more prone to complications such as premature delivery, congenital defects and pregnancy-induced hypertension in the mother than singleton pregnancies, the findings of this study suggest that women contemplating pregnancy might consider substituting meat and dairy products with other protein sources, especially in countries that allow growth hormone administration to cattle. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
See book keywords and concepts | | Healthy, lean protein sources that provide important amino acids help you do just that.
So it can seem at times that you're stuck between a rock and a hard place, when it comes to protein: While protein can help you lose weight and maintain your muscles and energy, there are significant downsides to a high-protein diet. The solution? Skinless turkey is the answer to the quest for a high-quality protein that will support weight loss while, at the same time, promote health. The fact is that high-quality, low-fat sources of complete protein are hard to find. |
Dr. Steven R. Gundry
See book keywords and concepts | | The more green things you consume with protein, whether meat- or bean- or grain-based, the less of these protein sources you'll naturally eat. You'll simply be too full. So what might a typical day's fare look like? You could enjoy scrambled eggs on a bed of steamed spinach for breakfast, along with a handful of blueberries; a big chef's salad topped with a few sardines or slices of turkey for lunch; and pork tenderloin slices served over asparagus and a side salad for dinner; plus your two nut snacks. For detailed meal plans suitable for the Restoration phase, turn to page 176. |
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