Read Online Skinny Bitch by Rory Freedman - Free Book Online Page B
Authors: Rory Freedman
Tags: General, Health & Fitness
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addition, high amounts of protein can damage our tissues, organs, and cells, contributing to faster aging.143 Yikes!
Know this: People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.144
Although too much is harmful, protein is still vital to our health.
Protein produces enzymes, hormones, neurotransmitters, and anti-bodies; replaces worn out cells; transports various substances throughout the body; and aids in growth and repair.145
So how much protein do we really need? Well, depending who you ask, that number varies anywhere from 18 to 60 grams a day.
But one thing is certain: Vegetarians need not worry. Researchers at Harvard found that vegetarians (who don’t live on junk food) get adequate amounts of protein in their diets.146 The American Dietetic Association reports that eating a vegetarian diet provides twice the amount of protein needed daily.147 In his book, Optimal Health, Dr. Patrick Holford explains that “most people are in more danger of eating too much protein than too little.”148 So pick something else to be neurotic about.
How do vegans get protein? Simply. We eat lentils, beans, nuts, seeds, fruits, vegetables, whole grains, and soy products (edamame, tofu, imitation cheeses and meats). When you eat well-balanced meals consisting of these foods, you are guaranteed to get sufficient protein. For example, for lunch, if you had a soy burger on a whole grain bun with avocado and tomato and a small side salad, you’d get 22 grams of protein. See how easy? If you want an extra boost, treat yourself to spirulina, a high-protein algae that contains omega-3 and omega-6 fatty acids, B-12 (important for vegetarians), enzymes, and minerals. It also supports the immune system, fights cancer, and helps with hypoglycemia, anemia, ulcers, diabetes, and chronic fatigue syndrome. Spirulina also contains all nine essential amino acids.149
Amino acids, huh? Yep. There are twenty amino acids. Our bodies produce eleven, and the other nine essential amino acids can be obtained through food. Amino acids are the building blocks of protein. And yes, protein does build muscle. But even if you work out and want to build muscle, you don’t need to overdose on animal protein (a ridiculous myth perpetuated by the health club industry).
Bear in mind, some top athletes are vegetarians: Chris Campbell is an Olympic wrestling champion; Keith Holmes, a world-champion middleweight boxer; Bill Mannetti, a power-lifting champion; Bill Pearl, a four-time Mr. Universe; Andres Cahling, a champion body-builder and Olympic gold medalist in the ski jump; Art Still, a Hall of Famer and MVP defensive end for the NFL; Martina Navratilova, a tennis champion; and Dr. Ruth Heidrich, a six-time Ironwoman, age-group record holder, USA track and field Master’s Champion, and vegan.150
Another common myth that has since been debunked is the “food combining” theory. Animal flesh proteins are “complete,” meaning they contain all nine essential amino acids in amounts similar to those found in human flesh. Plants have all these amino acids, too, just in slightly different amounts. It was previously believed that in order to create complete proteins from vegetarian foods, you needed to combine them in specific ways. For example, it was said rice and beans had to be eaten together to maximize their protein potential. However, it is now known that eating a vari-ety of foods from plant sources provides all the building blocks we need. Further, the microorganisms and recycled cells in our intestinal tracts make complete proteins for us.151 All we have to do is eat healthy, balanced diets.
An integral part of any healthy, balanced diet is fat. Don’t cringe.
Fat doesn’t always mean fattening. Essential fatty acids provide us with energy and offer protection from heart disease, stroke, and high blood pressure. They also combat allergies, premenstrual syndrome, arthritis, and skin
Know this: People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.144
Although too much is harmful, protein is still vital to our health.
Protein produces enzymes, hormones, neurotransmitters, and anti-bodies; replaces worn out cells; transports various substances throughout the body; and aids in growth and repair.145
So how much protein do we really need? Well, depending who you ask, that number varies anywhere from 18 to 60 grams a day.
But one thing is certain: Vegetarians need not worry. Researchers at Harvard found that vegetarians (who don’t live on junk food) get adequate amounts of protein in their diets.146 The American Dietetic Association reports that eating a vegetarian diet provides twice the amount of protein needed daily.147 In his book, Optimal Health, Dr. Patrick Holford explains that “most people are in more danger of eating too much protein than too little.”148 So pick something else to be neurotic about.
How do vegans get protein? Simply. We eat lentils, beans, nuts, seeds, fruits, vegetables, whole grains, and soy products (edamame, tofu, imitation cheeses and meats). When you eat well-balanced meals consisting of these foods, you are guaranteed to get sufficient protein. For example, for lunch, if you had a soy burger on a whole grain bun with avocado and tomato and a small side salad, you’d get 22 grams of protein. See how easy? If you want an extra boost, treat yourself to spirulina, a high-protein algae that contains omega-3 and omega-6 fatty acids, B-12 (important for vegetarians), enzymes, and minerals. It also supports the immune system, fights cancer, and helps with hypoglycemia, anemia, ulcers, diabetes, and chronic fatigue syndrome. Spirulina also contains all nine essential amino acids.149
Amino acids, huh? Yep. There are twenty amino acids. Our bodies produce eleven, and the other nine essential amino acids can be obtained through food. Amino acids are the building blocks of protein. And yes, protein does build muscle. But even if you work out and want to build muscle, you don’t need to overdose on animal protein (a ridiculous myth perpetuated by the health club industry).
Bear in mind, some top athletes are vegetarians: Chris Campbell is an Olympic wrestling champion; Keith Holmes, a world-champion middleweight boxer; Bill Mannetti, a power-lifting champion; Bill Pearl, a four-time Mr. Universe; Andres Cahling, a champion body-builder and Olympic gold medalist in the ski jump; Art Still, a Hall of Famer and MVP defensive end for the NFL; Martina Navratilova, a tennis champion; and Dr. Ruth Heidrich, a six-time Ironwoman, age-group record holder, USA track and field Master’s Champion, and vegan.150
Another common myth that has since been debunked is the “food combining” theory. Animal flesh proteins are “complete,” meaning they contain all nine essential amino acids in amounts similar to those found in human flesh. Plants have all these amino acids, too, just in slightly different amounts. It was previously believed that in order to create complete proteins from vegetarian foods, you needed to combine them in specific ways. For example, it was said rice and beans had to be eaten together to maximize their protein potential. However, it is now known that eating a vari-ety of foods from plant sources provides all the building blocks we need. Further, the microorganisms and recycled cells in our intestinal tracts make complete proteins for us.151 All we have to do is eat healthy, balanced diets.
An integral part of any healthy, balanced diet is fat. Don’t cringe.
Fat doesn’t always mean fattening. Essential fatty acids provide us with energy and offer protection from heart disease, stroke, and high blood pressure. They also combat allergies, premenstrual syndrome, arthritis, and skin
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