Read Online The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health by Travis Stork - Free Book Online Page A

followed by canned white and light), sardines, swordfish, and trout (and oysters and mussels in the mollusk department). In order to get the omega-3 fatty acids you need, I recommend including at least eight ounces of omega-3-rich fish in your diet each week.
    The only downside of eating seafood is that nearly all fish and shellfish contain some amount of mercury, a toxic metal. For nonpregnant adults, eating moderate amounts of most kinds of seafood usually poses little health risk. However, too much mercury can more easily harm the nervous system of an unborn baby or a young child.
    To limit the risk from mercury, the US Food and Drug Administration advises women who may become pregnant, pregnant women, nursing mothers, and young children to:
    Avoid types of fish that are typically high in mercury—including shark, swordfish, tilefish, and king mackerel.
    Limit intake of lower-mercury fish to 12 ounces per week. Some of the most commonly eaten lower-mercury seafood includes shrimp, cannedlight tuna, salmon, pollock, and catfish.
    Limit intake of canned albacore (white tuna), which has more mercury than light tuna, to 6 ounces per week.
    Check local advisories about the safety of fish caught by family and friends in local lakes, rivers, and coastal areas. (Yes, even freshwater fish can contain traces of mercury.) If no advice is available, eat up to 6 ounces per week of fish caught in local waters, but don’t consume any other fish during that week.
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    Check out the National Resources Defense Council’s guide to mercury in fish at the following link: http://www.nrdc.org/health/effects/mercury/guide.asp . You can also download a cool app from the Monterey Bay Aquarium called “Seafood Watch”: http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_aboutsfw.aspx .
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HOW MUCH PROTEIN SHOULD YOU EAT?
    In The Doctor’s Diet, about a third of your daily calories come from the protein in meat, poultry, seafood, beans and peas, eggs, dairy, nuts, and seeds. That balanced amount gives you all of protein’s benefits while leaving room in your diet for all the other nutrient-rich foods you need, including healthy fats and complex carbohydrates.
    Some diets call for even more protein than that, but as far as I’m concerned, they’re on the wrong track. The weight-loss benefits of protein level off at 30 to 35 percent. There’s simply no benefit to super-high-protein diets, especially because they tend to be very low in fruits, vegetables, whole grains, and all the other life-supporting foods that can help us stay healthy.
    Excess protein can also put a strain on your kidneys, although that’s usually only a problem for people who have kidney disease or other health problems related to protein metabolism.
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    PROTEIN IN FOOD
PROTEIN SOURCE
GRAMS OF PROTEIN
1 cup milk
8
1 cup soy milk
6-8
1 large egg
6
1 large egg white
4
½ cup low-fat cottage cheese
12-15
3 ounces canned tuna, drained
22
1 ounce peanuts
7
1 ounce almonds
6
2 tablespoons peanut butter
7
1 ounce cheddar cheese
7
3 ounces meat
21
8 ounces plain, low-fat yogurt
14
½ cup cooked beans (black, kidney, etc.)
7-8
½ cup cooked lentils
9
½ cup chickpeas
6
¼ cup hummus
5
1 cup unsweetened almond milk
1
1 ounce frozen edamame
3
3 ounces roasted chicken or turkey breast meat
24-27
3 ounces sirloin steak
25
3 ounces cooked salmon
18-21
3 ounces tofu
6-13
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    Q: SHOULD I USE ALMOND MILK OR COCONUT MILK INSTEAD OF COW’S MILK?
    A: Almond milk and coconut milk have become popular alternatives for dairy milk. They’re tasty poured on cereal, mixed into coffee, and blended into smoothies. I use them in smoothies all of the time as a low calorie, flavorful liquid. Having said that, they have little protein, which is why they are not listed as a breakfast or snack protein. If you do drink almond milk or coconut milk, be sure to choose pure, unsweetened varieties, which are the lowest in calories (30 per cup for almond milk, 45 per cup for coconut milk.)