Welcome to our September edition of Healthy and Loving It! Wondering whether to eat meat and fish on your detox? What about dairy? How do you get enough protein if you cut these out? Find out the scoop on proteins in this issue! Also learn about healthy cooking oils and grab the new recipe for Grilled Portabella Mushrooms!

And not to be missed - our NEW cookbook release - 52 Delicious Detox Recipes! Learn how to WIN a *free* copy!

Healthy Blessings, Cindy and Jo

In this Edition

1. Animal Proteins - Do We Need Them? Learn why some people do and some people don't...
2. How to Use Healthy Cooking Oils
3. Grilled Portabella Mushrooms
4. NEW Cookbook Release: 52 Delicious Detox Recipes
5. Write to Us and Win Your Cookbook!

Animal Proteins – Do We Need Them?

“But where will I get my protein?” This is the big question when considering the transition to a mostly plant based whole foods diet. Misconceptions about our need for protein and the quality of plant based proteins have led to this concern.

How Much Protein Do We Really Need?

There are some myths about how much protein we need. The truth is, in developed countries protein deficiency is very rare. We’re all getting plenty of protein. The more important question is what type of protein do we eat.

According to Nevin Scrimshaw, Ph.D. head of the Department of Nutrition and Food Science at M.I.T., “Individuals can and do, if they can afford it, consume two to three times their estimated protein requirement.” ¹

This is why an overwhelming majority of people in developed countries have symptoms of excess protein consumption. Acidic blood, calcium deficiency and a tendency toward carcinogenic and degenerative diseases are all associated with this excess.¹

When you eat more protein than your body actually needs for growth and maintenance it is used as fuel. But these complicated molecules are much less efficient fuel sources than carbohydrates or fats. The waste products (ammonia and urea) left behind from breaking these molecules apart leave a heavy burden on your liver and kidneys and cause an acidic state in your body.²

Daily protein requirements vary from person to person. But Andrew Weil, M.D. recommends that no more than 10-20% of your diet consist of protein sources. On a 2,000 calorie diet that’s only 200-400 calories.² The average American diet currently includes over 60% protein-rich animal products!

Choosing Cleaner Protein

The protein that most Westerners eat in excess comes from commercial animal products. These meat and dairy products are commonly loaded with toxic chemicals including pesticides, herbicides, dioxins, antibiotics, and artificial hormones. The protein in animal products is also accompanied by high levels of saturated fat without fiber. Diets that are high in low quality animal products have consistently been shown to cause and perpetuate poor health and degenerative diseases.

This is not to say that all animal products are bad for all people at all times. High quality organic animal products from a reputable source (preferably a small farm) can be very beneficial when eaten in moderation. If you are transitioning from a high meat/dairy diet, try choosing higher quality sources and cutting back on the amount and frequency of consumption during your detox. Many body types do need animal based proteins but will greatly benefit from this shift in quality, portion sizes and frequency.

Another way to clean up your protein intake is to explore the wonderful world of plant protein. The protein in plants is typically free from saturated fat while providing abundant amounts of beneficial fiber, essential fatty acids, vitamins, minerals and other powerfully protective phytonutrients.

All unrefined whole foods contain the basic building blocks of protein, amino acids.¹ When you eat a whole foods plant based diet your body is able to create plenty of protein from these amino acids. This is a very clean way to meet your protein needs.

Although there is protein in every part of each plant, it is generally most concentrated in the seeds of the plants. Nuts, seeds and beans/legumes are great sources of clean plant protein. These plant foods also offer abundant fiber and essential fatty acids. Grains contain much more protein than people realize. Quinoa and amaranth have the highest amount of protein of all the whole grains. These concentrated plant proteins can be helpful while you’re transitioning from a meat based diet.

If you really want a plant-based protein punch then go for the algae! Micro-algae are the richest whole food sources of protein, pro-vitamin A, and chlorophyll on the planet. Spirulina, chlorella and wild blue-green algae are being used successfully in many parts of the world to reverse the effects of malnutrition and starvation. According to standard nutritional tests, the digestive absorption of the protein in spirulina and chlorella is four times greater than that in beef. Protein equivalence calculations show that just 1 teaspoon of spirulina or chlorella offers the same amount of absorbable protein as 1 ounce of beef.¹

Give Your Liver a Break

Whether you want to eat a vegan diet or continue to eat meat and dairy, your detox is a time to lighten your load and give your liver (and other organs) a chance to regenerate. High protein diets require your liver to do a lot of extra work. Any amount that you lighten your protein load will give your liver the opportunity to recuperate and cleanse.

You’ll notice that all of our Detox Recipes are vegan, which means they have no animal products in them. This is meant to give you lots of plant based ideas for healthy eating on your detox. It doesn’t mean that every person should design a completely vegan detox. Add high quality meat, fish and dairy to your detox meal plan if that is what you determine is best for you.

During your detox you may choose to improve the quality of your meat and dairy choices, reduce the amount you eat, cut back to just fish and eggs, or switch to only plant based proteins. It’s up to you to decide the best gentle steps toward cleaning up your diet. Use the Custom Detox Diet Planner in your Detox Diet Startup Kit to create your individualized detox plan.

¹Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition), by Paul Pitchford

²Eating Well For Optimum Health, by Andrew Weil, M.D.

Special Detox Tip: How to Use Healthy Cooking Oils

Read our new page on healthy cooking oils and fats to learn why we need fat, the problem with fat and how to select healthy fat sources. Here is a sneak preview with tips for using healthy cooking oils:

Always choose unrefined oils that are “cold pressed” or “expeller pressed.” In general, avoid corn, cottonseed, canola, or soy. Use high quality olive oil, coconut oil, sesame oil, peanut oil or high oleic safflower/sunflower oil.

Store oils in a cool, dark place in airtight containers. Keeping oils in the cabinet above your stove or out on the counter in the sunlight will cause them to go rancid quickly. Discard oils that have developed a rancid smell and taste.

For high heat cooking use saturated fats (coconut oil, butter or ghee). They are the most stable. If you are cleansing from a diet high in animal fats use these oils very sparingly. Long term vegetarians may benefit from these oils in moderation. For medium heat cooking, use monounsaturated oils (olive oil, sesame oil, avocado, almond, peanut, and high oleic safflower or sunflower oil). Try an oil/water sauté to keep the temperature of the oil low while still benefiting from its qualities and taste.

Avoid all products with trans fats. Look out for “partially hydrogenated oil” or “vegetable shortening” in the ingredients label to indicate if the product contains trans fats.

Featured Recipe: Grilled Portabella Mushrooms

Portabella mushrooms are a large version of a crimini mushroom. Though treated like a vegetable, these mushrooms are actually a healthy fungus full of vitamins, minerals and antioxidants. They are high in selenium, B vitamins, potassium, phosphorus, copper, manganese, zinc, calcium and iron.

These nutrients contribute to healthy immune function, bone health, good energy, enhanced brain function and clearing toxic free radicals. Mushrooms are also an excellent source of tryptophan, an essential amino acid that helps to regulate healthy sleep, appetite and mood.

Click here for the delicious details on how to grill portabella mushrooms for tonight's entrée!

Just Released! 52 Delicious Detox Recipes

Do you love our online collection of dairy-free, gluten-free, sugar-free recipes? Wouldn't it be great to have them ALL in an easy to print format? Easy to use, at your fingertips, right in your own kitchen!

Introducing our first ebook 52 Delicious Detox Recipes. Receive your downloadable cookbook today when you make a minimal donation toward the production of our website.

Many people have expressed their appreciation of the Whole Body Detox Diet by asking how they can support our efforts. If you've enjoyed the resources found in this website, click here now to send us a donation and we'll send you our new cookbook!

Click here for details on guided detox programs with Jo!

"I've missed over 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game-winning shot . . . and missed. I've failed over and over and over again in my life. And that is why I succeed."

~Michael Jordan

Tell Your Story - Win Your Cookbook!

Tell us your detox story. If you've enjoyed the information, recipes and tools provided on the Whole Body Detox Diet website we want to read about it.

Simply email us at info@whole-body-detox-diet.com before October 7th, and tell us how this information has impacted your health. Share your story on creating a custom detox plan, trying and struggling, learning about yourself and food, using a detox tool, or any experience you've had using our resources. We want to know!

Once we receive all your stories, we'll choose one to feature in next month's newsletter. The writer of the winning story will receive a complimentary copy of our newest e-cookbook - 52 Delicious Detox Recipes!