This month’s newsletter is going to be question and answer time again as I have gotten a lot of interesting questions in the last few weeks. I hope you enjoy this type of thing – as always feel free to ask me any questions you may have that I have never covered.
1. I was told that I don’t need to eat meat to get sufficient protein is this true?
Yes and no – Plants have a large amount of protein – after all grass-fed cows eat plants and convert the plants inside their bodies. Our body can do the same thing. So, yes you can get sufficient protein from a plant-based diet, but before your body can use it – it needs to convert it. Also, you have to eat much more plants to get the protein your body needs. One side note, B vitamins such as B-12 which our bodies need for many functions, you cannot get from plants. If you choose to go plant based you must supplement with a good quality B-complex, or at least B-12 at a minimum.
2. I was told by my doctor that eggs are high in cholesterol and I should avoid eating eggs?
No, eggs are extremely good for you. Each egg has 7 grams of protein, the egg yolk is loaded with vitamins and minerals, so eat the whole egg. Conventionally raised eggs are not as good for you as eggs that are pastured (the chickens are allowed to roam and eat what they find). In fact, it takes about 6-8 conventionally raised eggs to equal the nutrition in one pasture raised egg. The best eggs you can find are either organic, pasture raised or omega 3 eggs – beware of false labelling on egg cartons, because it happens. If you can find someone who raises their own chickens and get the eggs from them you are best off. Eating eggs for breakfast instead of sugary cereals, muffins, breads, etc. will actually help your cholesterol – so eat all the eggs you want. I like to add a little salsa and cheese to my eggs and either scramble them or make an omelet.
3. I heard that chicken or turkey is better for me than beef or pork, is that true?
Chicken is leaner – lower in calories and fat than beef, but does still have saturated fat – which is not your enemy – saturated fat is actually good for you. Which one is better depends on how the beef, pork, turkey, or chicken is raised. After all we are what the animal eats – the best beef is grass-fed – where the cows are allowed to roam freely. The best chickens are the ones that are allowed to run around and find their own food – these are going to be the best for you. Much of the meat on the market is conventionally raised, which means none of it is any better for you than the other. If you want your meat to be good for you than eat grass fed beef, or free-range chicken, or wild caught fish – it is more expensive but better for your health.
4. I need to lose weight and my doctor told me to switch to low-fat dairy. I read that fat is good for me – I’m a little confused.
Fat is good for you, probably the healthiest thing in dairy is the fat. Not all fat is good for you though. Saturated fat from grass-fed beef, olive oil, coconut oil, free-range chicken, nuts, etc. That is the fat that is good for you – beware of trans-fats that you see in a lot of foods – this is what will raise cholesterol. Low-fat dairy and low-fat products in general are usually higher in sugar and will actually make you gain weight. If you eat or drink dairy don’t get the low-fat, just get the regular, and the dairy from grass fed cows if possible. If you can give up dairy it will be the best thing for you, that answer is for another question though.
5. I was recently told by my doctor that I have the beginnings of osteoporosis, and I need to drink more milk to make my bones stronger. I don’t like milk, is there an alternative?
First of all, there is no scientific evidence that milk will make your bones stronger, in fact the evidence points the other way, that it makes the bones weaker. So, don’t drink milk to make your bones stronger. Green leafy vegetables, fatty fish, high quality supplementation of Calcium, Magnesium, Vitamin D 3 with K2 and other minerals those things can make your bones stronger – but not dairy.
6. I want to add more vegetables into my diet, but I’m not sure how to do that, what do you recommend?
Green leafy vegetables are the best to eat. Vegetables such as Kale, Brussels sprouts, radishes, artichokes, collard greens, broccoli, swish chard, vegetables that are considered cruciferous are among the best for you to eat. You should eat the rainbow – red, purple, orange, green, yellow, blue, white – vegetables of all colors, because each color denotes a different set of nutrients in them. Also, organic is best to eat, because they are not sprayed with toxins. Instead of regular sweet potatoes – eat the purple ones – higher in nutrients and better tasting. Try cauliflower that is a different color than the traditional white. Try rainbow carrots instead of just the traditional orange ones. Don’t be afraid to try different vegetables, if you aren’t sure how to cook them contact me or search the internet for recipes.
7. I read that it is best to buy only organic fruits and vegetables. Is this true? Why?
Many years ago, all vegetables were organic, there wasn’t anything other than organic. There are two reasons for eating organic over conventional. First, pesticides started being used by farmers after World War II, as a way to increase their yield. Problem is that these pesticides have become toxic for those of us who eat the foods that are sprayed by them. People who have allergies to certain foods may actually be allergic to the chemicals that are sprayed on them. So, yes, it is better to buy organic if possible. At the same time certain veggies have more pesticide residue than others. Veggies such as celery, tomatoes, peppers, cucumbers, kale, spinach, and other greens should be eaten organic if nothing else. Fruits with the highest pesticide residue are strawberries, apples, grapes, cherries, plums, pears, blueberries. There are others but these are the most prevalent ones. If possible buy organic. Second, many conventional raised fruits and veggies are genetically modified to make them grow faster – these do not have the nutrient level in them because they grow so fast, and the nutrients come from the soil they are grown in. So, again “buy organic whenever possible”, it is the best thing for your health.
I have received other questions, but if I answered them all at this time I would have a 6-page newsletter, so I will answer more another time. I hope that you understood the answers I gave, if not feel free to drop me an email for clarification.