Decrease Animal Proteins
Module 3 of The Holistic Wellness Program
Recent research reveals that a diet high in animal protein significantly increases the risk of cancer, cardiovascular disease, death from all causes, and even diabetes! This is in large part due to the inflammatory fat content of these protein sources. Choosing plant based proteins (from legumes, nuts, and seeds) is not associated with these increased risks.
1) Reduce your animal product consumption.
a. VB6 (VEGAN Before 6PM): avoid all animal products before 6pm.
b. Use animal products as a condiment as the Japanese do (e.g. stir fry with a small amount of chicken breast, a vegetable stew with a small amount of added meat).
c. Substitute healthy fish for meat 3 times a week.
d. Choose the lowest fat animal proteins you can find: egg whites, skim dairy products, poultry breasts, extra lean ground meats.
2) Use legume-based protein sources. They are a great source of protein, micronutrients, and fiber. They have been found to decrease the risk of cardiovascular disease and diabetes.
a. Incorporate two or more servings a day of beans, peas, and lentils. 1/2c cooked beans, ¾ cup bean/ lentil soup, or 1/4c bean spread/ hummus constitutes a serving.
b. Experiment with soy based foods which have been found to decrease the risk of breast and prostate cancer, cardiovascular disease, and diabetes and are a source of complete protein. Always choose organic, minimally processed soy (tofu, tempeh, edemame, soy milk, miso). If you’re new to soy, add it into the diet with caution (it is a common allergen).
3) Incorporate three servings of cold water fatty fish into the diet.
Fish which contain high amounts of omega three fatty acids and relatively lower amounts of the omega 6 fats are considered anti-inflammatory and cardio- and neuro-protective. Polyunsaturated fats such as the omega 3s present in fish are crucial for the proper functioning of all cells. Choose sardines, anchovies, herring, mackerel, wild salmon, halibut. Minimize large fish (tuna, king mackerel, swordfish, tilefish, shark) which tend to be high in toxins such as mercury. Tilapia is a very commonly consumed fish which does not have a great health profile. If you favor white fish, try sole, flounder, and whiting as options higher in healthy fats.
4) Add nuts and seeds to the diet in moderation (1-2oz a day).
Nuts decrease the risk of cardiovascular disease and contain high levels of healthy fats and micronutrients. Favorites are walnuts, almonds, and pumpkin seeds. A couple of Brazil nuts a day are an excellent source of Selenium which is a crucial anti-oxidant and one of the nutrients most tied with anti-aging benefits.
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