by Dana James
Why might more fish and less red meat support weight loss? For starters, wild-caught fish have more omega-3s than red meat. Omega-3s help decrease inflammatory mediators that can interfere with fat loss. They also activate genes that can boost the metabolism. In addition, seafood is rich in the thyroid-supporting nutrients selenium and iodine. Without these nutrients, the thyroid cannot perform its metabolism-boosting function. Oily fish such as salmon, tuna, black cod, sardines, and mackerel are most abundant in omega-3s, but even whitefish like halibut, sea bass, lemon sole, cod, and haddock contain them.
But the benefits of eating seafood go way beyond weight loss. The omega-3s, zinc, iron, iodine, and selenium in seafood help with cognition, hormone regulation, antioxidant synthesis, energy, and inhibiting the breakdown of collagen (i.e., reducing wrinkles).
Don’t like fish? Shellfish such as octopus, oysters, crustaceans, shrimp, and scallops are also great protein choices. They’re particularly rich in zinc, a nutrient that helps stabilize blood-sugar and hormone levels as well as boost mood and attention. Oysters are the richest dietary source of zinc and also contain iron and B12. Six oysters only have 60 calories, fewer than an apple (70 calories or more) and are a smart choice if you eat out often.
One caveat: large fish often contain high levels of mercury. For that reason, you should avoid swordfish, Chilean sea bass, grouper, tilefish, bluefish, king mackerel, ahi tuna, shark, and orange roughy. Albacore and yellowfin tuna have less mercury than ahi tuna because they don’t grow to be as large and therefore accumulate less mercury. You may eat albacore and yellowfin tuna up to twice a month, but make sure you eat them with parsley or cilantro, as these herbs help bind up the mercury to safely remove it from the body. You can add these herbs to a salad or top the fish with an herby chimichurri or pesto.
If you want to reduce your risk of mercury intake further, choose smaller fish, such as wild salmon, trout, sea bass, sole, cod, haddock, and sardines. (A full list is included in Appendix A.) Shellfish such as oysters, clams, shrimp, and scallops are also low in mercury. So don’t use the fear of mercury as an excuse for avoiding fish entirely. Not eating fish because you’re worried about mercury is analogous to eschewing all vegetables because they may have been treated with pesticides; the cognitive, mood, and body-refining benefits of eating these foods outweigh the potential downside, which you can mitigate by making smart choices. Furthermore, recent studies have shown that mercury from fish, which is organic mercury, doesn’t have the same neurotoxin effects as mercury from inorganic sources such as dental fillings.3 Just choose your seafood wisely.
OTHER GOOD OPTIONS After fish, organic eggs are my favorite protein source. They are rich in omega-3s, folate, B12, and choline—all nutrients that support enhanced brain function, a better mood, and greater vitality.4 Do not be concerned with the cholesterol in the egg yolks. In 2016, researchers announced that, “after sixty years of research, a general consensus has now been reached that dietary cholesterol, chiefly from eggs, exerts a relatively small effect on serum LDL-cholesterol levels and CVD risk.”5 Elevated cholesterol levels are more likely to result from the consumption of excess carbohydrates since carbs convert to cholesterol before going to body fat. As for all animal protein, you should avoid industrialized factory-farmed products. Always choose organic eggs. The serving size is two per meal up to four times per week.
Grass-fed red meat and wild game are also excellent sources of protein as they are rich in iron, zinc, L-carnitine, and B6, all nutrients that support sustainable energy levels. Red meat is the most effective protein source at promoting muscle growth because of its amino acid and fat content. It is, therefore, best suited to the Ethereal, who often has underdeveloped muscles.
If you’re worried about the link between red meat and inflammation, heart disease, and cancer, please don’t be. Only processed red meat like hot dogs, deli meat, salami, and Spam have been associated with these adverse health outcomes. Grass-fed red meat and processed meat have dramatically different nutritional profiles, and putting them into the same category is equivalent to putting a gossipy tabloid magazine alongside an Ernest Hemingway novel and calling it “literature.”
Perhaps you’ve heard that red meat is acidic? Well, so are grains, and this is not a reason to avoid eating them, either. Instead, neutralize that acidic tendency with complementary foods. When you eat red meat or grains with raw salads, fresh herbs, or sautéed vegetables, you alkalize the meal. It’s the entirety of the meal you need to consider, not the qualities of any single ingredient in isolation.
A final note: Organic poultry, such as chicken, turkey, duck, and quail, is a decent protein source, but there is nothing nutritionally superior about it. I recommend it as a filler when there are no other suitable protein choices available.
Plant-Based Proteins
Hemp seeds and chia seeds are two of my favorite plant-based proteins because they are not only rich in amino acids but they are low in carbohydrates and contain the hormone-balancing omega-3s and omega-6s. While I’ve classified all other seeds as fats (see the next chapter), hemp and chia are rich enough in protein to count as a source, especially if you want a vegan meal. Adding 3 tablespoons of hemp seeds to your vegetable salad will give you the same amount of protein as two eggs. A tabbouleh made with hemp seeds, parsley, mint, tomatoes, and olive oil takes less than three minutes to make and is a complete meal.
Chia seed pudding has been the go-to breakfast among insiders in the wellness community for many years. Three tablespoons of chia seed has the same amount of protein as one egg as well as 12 grams of fiber, the highest amount found in a real food. They are also rich in those skin-beautifying omega-3s. I’ve included chia seed pudding on all archetype meal plans because chia seeds are such a woman-friendly food.
Plant-based protein powders are a smart way to get protein into the body when you want a lighter form of protein. A pea, rice, and hemp blend is my favorite because this combination decreases the appetite and tastes good. It also improves the composition of the gut microbiome,6 which is essential for many functions, including energy, detoxification, digestion, and mood. Rice protein doesn’t have the same appetite-decreasing properties as pea and hemp protein. If you choose a protein powder made exclusively from rice protein, be warned: you may be hungry an hour later.
All archetypes can consume a plant protein powder up to five times per week. They make an easy and smart breakfast option. Many of my clients have plant-based protein smoothies for breakfast during the week and save eggs for the weekend.
Amino-acid-rich grains and legumes like quinoa, amaranth, lentils, and chickpeas contain more carbs than protein and can slow weight loss in sensitive individuals. As such, I have classified these as carbohydrates and discuss them in more detail in Chapter 10. However, if you follow a vegan diet, it can be very challenging to get enough high-quality protein unless you incorporate these into your meal plan. It is essential, in this case, that you watch your portion size. Keep your servings to no more than ½ cup of cooked grains and legumes at lunch and dinner if you are a Nurturer, ¾ cup if you are a Femme Fatale or Wonder Woman, or 1 cup if you are an Ethereal, and count this as both your protein and carbohydrate portion.
Proteins to Limit: Dairy and Soy
Industrialized dairy is not the same as cheese and milk from the local farm. It is full of growth hormones and antibiotic residue, both of which have been associated with autoimmune diseases and gut microbiome disruptions. Cheese sticks, ultra-pasteurized milk, and nonorganic yogurt are the Twinkies of the dairy family. They are not worthy of consumption, no matter how much you like the taste.
If, after the four-week dairy hiatus recommended in the Food Fundamentals, you have nasal congestion, allergies, irritable bowel syndrome, acne, or you have an autoimmune condition, I recommend eliminating all dairy for nine full months while simultaneously working on healing your gut lining and microbiome (this is discussed in the Ethereal chapte
r). After that period, you can then consider reintroducing organic, grass-fed dairy if you desire, following the frequency guidelines suggested for your archetype.
If you’re worried that cutting back on dairy will compromise your bone health, don’t be. Increasing your intake of green vegetables as well as almonds, hemp seeds, chia seeds, and sesame seeds will give you more bone nutrients than cow’s milk. In fact, almond milk has more calcium than cow’s milk. Besides, magnesium is even more critical than calcium for bone health because more people are depleted in magnesium than calcium. If you don’t have enough magnesium, it will become the rate-limiting step in utilizing the calcium for the bones. Dairy has very low levels of magnesium while greens, almonds, and seeds are rich in both calcium and magnesium.
Organic soy—edamame, tofu, tempeh—is the only soy you should consider eating. The vast majority of the soy in the United States is genetically modified and sprayed with the probable carcinogenic pesticide, glyphosate. But the health debate on soy goes beyond how it is grown. Soy has a weak estrogenic effect on the body, which means it will activate the estrogen receptors in the body. This may be helpful for the Ethereal but worrisome for the Nurturer or anyone else with signs of estrogen dominance. It can also interfere with your thyroid function. Soy consumption must be moderated in accordance with your archetype’s guidelines.
Two exceptions are miso and tamari (wheat-free soy sauce), since they are used as a broth or flavor enhancer, not a protein source, and are therefore not consumed in portions large enough to affect hormones.
Bottom line: Protein is critical to a balanced body, but different types will affect your body differently, as will portion sizes. Pay attention to the changes you notice when implementing your meal plan.
CHAPTER 9
Fat Fears and Fetishes
Like protein, fat has a structural function in the body. Every single cell membrane is made up of fats—both saturated and unsaturated—which enables the cells to communicate effectively with one another. Dietary fat doesn’t convert to body fat if the body needs to use it structurally. If you don’t eat the right amount or types of fats, your body and brain go haywire. Too little fat in the body can lead to insulin resistance and weight gain, and this is one of the major drawbacks of the low-fat approach to weight loss. Without enough fat, the integrity of the cell membranes suffers and the body’s metabolic processes become distorted because the body can’t hear the hormones that tell it to burn fat.
This is very important to understand because the conversion of dietary fat to body fat is not a linear process. The more damaged the cells, the more beneficial fats you need to heal the cell membranes. In addition to building cell membranes, fat is used to build the white and gray matter in the brain, improve memory and mood, keep the skin firm, make hormones, and absorb fat-soluble vitamins. Also, it is the precursor to vitamin D and bile salts. Bile salts help remove toxins, immune debris, and old hormones from the body. They are a crucial part of the body’s detoxification process. But if you eat too many fats, you may overwhelm the body’s ability to emulsify and utilize those fats, causing detoxification issues, hormonal imbalances, acne, and stagnation in the lymphatic system (a fat transportation system).
The body needs both saturated and unsaturated fat. Saturated fat is found primarily in coconut oil, red meat, nuts, cream, cheese, and butter. Unsaturated fat is found in olives, olive oil, avocados, seeds, nuts, and oily fish. Saturated fat is chemically denser than unsaturated fat and helps keep the cell membrane strong and rigid, while unsaturated fat keeps the membrane flexible enough so that nutrients can pass through it. The only “bad” fats are those like trans fats that have been damaged from food processing, and they create hard, impermeable cell membranes.
You should aim to eat a variety of saturated and unsaturated fats. Don’t go overboard on one type of fat like coconut oil because it is supposedly “better” for you. (Remember that margarine, with industrialized trans fats, was once consider the “better” fat!) Coconut oil is a good fat but it’s not superior to the other fats discussed here.
WHAT FATS TO EAT
Unlike protein and carbs, the serving size for fats differs depending on the type of fat consumed, so pay attention to portions when adding fat to your meals. Note that organic eggs, grass-fed red meat, and fish all contain fats that support the body’s biochemical processes, but because they are principally made of protein, that’s how I have categorized them. When you eat these foods, you get a protein with an added fat benefit, but you do not need to subtract the fat in these foods from your fat allowance.
When choosing a snack, opt for fats over protein or carbs. As explained in the previous chapter, you don’t need to eat more protein than what you have at your meals, and carbs can cause your blood sugar to spike without providing the same cell-building benefits as fats. If you opt to snack on avocado, olives, nuts, or seeds, you can double the recommended portion size listed below, provided it remains under your snack caloric limit.
Seeds
Seeds—pumpkin, sunflower, sesame, hemp, chia, and flax—are a woman’s food! They are rich in plant-based omega-3s, omega-6s, zinc, magnesium, and manganese. All of these nutrients regulate sex-hormone levels, decrease PMS, decrease perimenopausal symptoms, improve brain function, and prevent the degradation of collagen for ageless skin. Flaxseeds also contain phytoestrogens, which can help regulate estrogen levels, making these highly beneficial for the Ethereal and women in late-stage perimenopause when estrogen starts to decline. Each type of seed has a slightly different nutrient composition, so eat a variety in order to reap their maximum wellness and beauty benefits. Add 1 tablespoon of raw seeds to a green salad, sprinkle 1 tablespoon of sesame seeds over roasted vegetables, or snack on 2 tablespoons of cinnamon-spiced pumpkin seeds.
Nuts
Nuts have more saturated fat and fewer omega-3s and omega-6s than seeds, which makes them chemically and energetically denser. If you feel stuck and stagnant (which is typical for the Nurturer), skip the nuts and eat seeds instead. If you feel scattered, as Ethereals often do, you can eat nuts to feel grounded. Nut butters count as a fat source, but if you can’t limit yourself to 1 tablespoon at a time, put them away until you’ve mastered your mind by working through Part III. I’ve found that many of my clients have a tendency to overeat nut butters, especially if they are trying to avoid sweets.
The serving size for each type of nut, when used in a meal, is below. Double these recommendations if you’re eating them as a snack. But remember, make sure your snacks are no greater than the caloric limit discussed in Food Fundamental “When Snacking, Calories Matter.”
8 medium-size nuts like almonds, hazelnuts, walnuts, pecans, and cashews
4 macadamia nuts
12 shelled pistachios
15 pine nuts
2 Brazil nuts
The difference in nutrient composition among most types of nuts is relatively insignificant at this portion size, so one nut isn’t better than the other. They all contain vitamin E, zinc, manganese, and magnesium. Just go for a variety.
Brazil nuts are one exception. They are the richest dietary source of selenium, which is used for the synthesis of the active thyroid hormone, T3, to boost the metabolism. I recommend that women with a thyroid issue snack on four Brazil nuts several times a week.
Peanuts (which are actually a legume) are often packed in warm, humid silos where they can sweat and grow mold. For this reason, I don’t recommend you eat them on a regular basis, but if you’re at a restaurant or dinner party and are served peanuts in a salad or as part of a meal, don’t pick them out. Not all peanuts have mold, and if you happen to eat some with a smidgen of mold, no big deal—a healthy liver and gut microbiome will eliminate it.
RAW VERSUS ROASTED NUTS AND SEEDS When roasting nuts and seeds, food manufacturers typically use very high temperatures that can damage their delicate fats. If you prefer the
crunchy texture of roasted nuts, roast your own at home at a temperature no higher than 375°F. Flaxseeds should only be eaten raw because heat destroys their omega-3s.
Avocado
Avocados are mostly oleic acid, a monounsaturated fat so small it that can slip through the cell membrane and protect the cell’s energy-making mitochondria from free-radical damage. When you protect the mitochondria, you slow the aging process. Avocados also contain lutein, zeaxanthin, Coenzyme Q10, and folate. A serving size is ¼ avocado in a meal and ½ avocado as a snack.
Olives and Olive Oil
Extra-virgin olive oil and olives are 75–85 percent oleic acid. They also contain the phytonutrients quercetin and kaempferol, which have antioxidant and anti-inflammatory properties. Beyond olive oil’s health benefits, who doesn’t love its grassy, citrus-kissed taste? Olives also make a great snack. If you’re at a bar that offers roasted nuts and olives as a snack, choose the olives because the nuts are likely to be commercially roasted and their delicate fats damaged. Enjoy up to fifteen olives as a snack or up to eight in a salad.
You may have heard that when you cook with olive oil, its beneficial polyphenols are destroyed. This is only true if the oil is exposed to temperatures above 375°F, so sautéing and roasting are fine, but higher-temperature cooking, such as deep frying, is not. One tablespoon of olive oil is considered a serving, whether you’re using it as a dressing or to cook with.