Experiment with Protein
by Joshua Rosenthal • Lenox, MA

People love eating protein. It makes us feel stronger, more alert and more aggressive. It increases our sense of power and confidence—two of the most highly prized qualities in our contemporary culture and part of the reason high-protein diets are so popular today.

We intuitively know that protein increases our sense of personal power, self-esteem and confidence. Many people refer to protein, such as eggs, nuts or meat, as brain food. Ever notice how you crave more sharpening-type food to focus during a busy day at the office?

From a scientific perspective, the food-mood relationship is maintained by neurotransmitters—chemical messengers that relay thoughts and actions throughout the brain. Some neurotransmitters, such as serotonin can make us feel relaxed. Others, such as dopamine, have a stimulating effect. The food we eat breaks down in our digestive tract, enters our bloodstream and creates changes in the behavior of these neurotransmitters, thus impacting our mood.

Eating protein produces dopamine and norepinephrine in the brain which makes people feel more alert and full of energy—if protein is eaten in the appropriate portions. On the other hand, overeating protein can lead to tension and irritability. Finding the optimum protein intake is a key to a balanced, healthy life.
Protein is the basic building block of the human structure, helping our bodies form muscles, skin and hair. Because of our bio-individuality, protein requirements vary dramatically from person to person.

I recommend experimenting with reducing or increasing your protein intake and trying different sources, animal and vegetable, and noticing the impact on your body.

The majority of Americans today eat way too much protein. Some people, especially O blood types and men, need more protein-rich foods more often. Low protein consumption can cause low energy and a variety of cravings. But very few Americans are suffering from protein-deficiency.

Animal foods are rich in fat and cholesterol. Disorders such as heart disease, cancer, obesity and high blood pressure can all be linked to an excess of animal foods. Many people feel lighter and clearer, and notice a decrease in physical symptoms when they reduce animal protein in their diet. People often find this reduction helps clear up constipation, low energy, body odor and sugar cravings.

Vegetarian and vegan people often attempt to get their protein needs met through beans and bean products. Although beans contain protein, that protein is not easily assimilated. Beans are one of the most difficult foods to digest, and vegetarians must learn to properly prepare their beans to get maximum nutritional benefit and reduce gas and indigestion. Usually, this means choosing smaller beans and cooking them longer than you think is necessary.

In Mexico and Central America, where beans are a fundamental part of the daily diet, the most frequent bean dish is refried beans. The beans are cooked once and then refried in oil or butter to ensure easier digestion. A similar situation exists in Japanese cuisine with soybeans. Rarely, if ever, do the Japanese eat soybeans unless the beans have first been fermented or aged. They convert the beans into foods like miso or soy sauce. They also eat tofu in small amounts.

For those who do not want to eat animal meat, but are okay with eating animal products, eggs may be a good source of protein. High-quality yogurt may also be a good option for those who are not
lactose intolerant. I strongly encourage buying organic eggs and dairy that are free from hormones and antibiotics.

Many Americans prefer beef as their main source of protein. Try other animal meats, such as duck, pheasant, buffalo, lamb, chicken and fish, and rotate these in your diet to avoid the stagnancy and health concerns associated with excess beef consumption, including heart disease, high blood pressure, constipation and high cholesterol.

When deciding how much animal protein to eat in a meal, I encourage you to follow the guidance of Dr. Barry Sears. He recommends eating a piece of meat “no bigger and no thicker than the palm of your hand.” This serving is about 4 ounces per portion and a much healthier choice than having a huge piece of meat as a main course.

Remember that every day and every meal, you have freedom to tune into the needs of your body. And what worked one day, may not work the next. Consider eating differently during the week when you are busier, than on weekends when you are relaxing more. You may eat more in the colder winter months, than on hot summer days.

When it comes to any food group, there’s actually no right and wrong amount. What’s most important is to find the fuel that is most suitable for your current needs.

Joshua Rosenthal is the founder of The Institute for Integrative Nutrition in New York City. The school teaches the pros and cons of more than 100 different dietary theories and offers students access to the world’s foremost authorities on health and nutrition. www.integrativenutrition.com.