Protein:  A Master Macro-Nutrient Partner 

Introduction 

Our entire society is on a protein binge, brainwashed with poor information. We need to separate fact from fiction so that we can determine which protein sources our bodies benefit from most. So, our overall objective is to eat fewer animal products in general so that we can reduce the amount of protein from animal sources and increase the amount of protein from plant sources.

Interestingly, the nutrition-related materials used in most schools have been provided free of charge by the meat, dairy, and egg industries for over 70 years. Those industries have successfully lobbied and influenced the government into believing that we need meat, dairy, and eggs in order to be properly nourished. We have been programmed with incorrect and dangerous information. The average American consumes over 100 g of protein daily, about 50% more than the recommended daily amount. Yet, too many, including athletes, fitness enthusiasts, bodybuilders, dieters and the overweight, turn to protein powders, protein drinks, and nutritional bars in a quest for even more protein.

Now, it is true that vigorous and regular physical workouts require additional protein. But this increase in protein should be proportional to the increased need for extra calories burned from exercise. As exercise increases our appetite, we increase our caloric intake accordingly, and our protein intake increases proportionally.

Measuring Animal Protein

Macro nutrients are nutrients that supply the calories our bodies need for energy and growth; the four macronutrients in the food we eat include water, carbohydrate, proteins and fat.

Proteins are built from long chains of amino acids, like beads on a string. After a person eats protein, the body breaks it down into individual amino acids in the intestine, before reassembling them after intestinal absorption to form new proteins for itself. 

Among several other measurement tools, The Amino Acid Score (AAS), measures how faithfully the arrangement of amino acids in various food proteins matches the arrangement of amino acids the body reassembles to use. Animal-based dietary proteins contain the amount and proportions of amino acids that are most similar to those of humans. And, plant- based proteins differ. So, it is easy to incorrectly assume the proteins in animal foods allow for more efficient use, giving rise to the incorrect idea that they are ‘high quality.’

Protein and Satiety

In our classes about weight management, we urge folks to ‘eat until satisfied, not until you are full.’ For many people this can be achieved by engaging in purposeful monitoring the satiety signals; we experience a continuum of hunger/fullness sensations. We have all been famished, very hungry, craving certain foods, a feeling of satisfaction with the current amount of food, and then the sensation of fullness. Many people find it useful to do a mental rehearsal when eating and, in that process to identify where they are on the scale of satiety.

Yes, food cravings can be problematic and challenging but, they are often caused by an unhealthy low nutrient eating regimen that may contribute to a state of insulin resistance, and to carbohydrate cravings. Excessive psycho- environmental stress may also be a factor in this process, as your body's cells are starved of fuel.

 

Remember, there are both unhealthy carbohydrates, e.g. sugar and highly processed foods and on the other hand, complex carbohydrates like berries, green leafy vegetables, and beans that are some of the most healthful foods that are available. So, let’s all of us learn all we can about food choices, and reading food labels.

Protein, consumed in reasonable quantities is an important ingredient in the complex synergistic dietary mix; it always has been and will continue to be not only important, but essential.

The western diet typically contains an excess of protein - especially animal protein. So, an eating plan that contains berries and other fruits, plentiful vegetables, especially green and cruciferous vegetables, legumes, whole grains, nuts, seeds, and select supplements, taken together, are fully adequate to achieve and maintain optimal health.  Plant-based nutrition may be the answer to most of our questions about the primary and secondary prevention of medical conditions, and contains 50 to 70 g daily of various healthy plant proteins.  Having said that, it is very important to note that the food we ingest is not the only critically important lifestyle factor. Movement and regular exercise, avoiding excessive stress, maintaining healthy relationships, avoiding tobacco and other addictive substances, and maintaining a healthy weight and Body Mass Index (BMI) are all necessary components of optimal health.

Research indicates that meals based on vegetable proteins sources, beans and peas, are more satiating than meals based on animal protein sources, veal and pork. So, the intake of animal protein has been associated with subsequent weight gain, but consumption of plant protein has not. Beans, a vegetable protein, is free of problematic animal proteins sources such as saturated fat and cholesterol; instead, beans offer a bonus in the form of fiber, which will likely explain their satiety benefits. Consume a protein drink of just straight whey and water, and it can cause insulin resistance within hours! More than 97% of Americans get enough protein, but 97% of Americans do not get enough dietary fiber. Meat consumption is associated with increased insulin levels, weight gain, and higher diabetes risk.

Protein Structure

Because your body cannot make the nine essential amino acids itself, you need to get them from the foods you eat. The essential amino acids include: 

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

·    Arginine is considered an essential amino acid for young people, but generally not for adults.

Most foods from animal protein sources will provide all the essential amino acids you need, and many plant-based protein foods can be excellent sources of amino acids as well. 

These seven foods are some of the best sources of dietary amino acids available:

1.    Quinoa: is one of the most nutritious grains available today. In addition to being a good source of fiber, it contains all nine essential amino acids that your body needs from food. It also has a higher amount of lysine than wheat or rice, making it a better source of these amino acids than other grains.

2.    Eggs: Eggs are an excellent source of protein, containing all of the essential amino acids. Studies suggest that the amino acids provided by eggs are better utilized by your body than other sources like casein or soy.

3.    Turkey: Turkey has high amounts of tryptophan, an amino acid the body uses to make the B vitamin called niacin which is necessary for digestion, healthy skin, and nerves. Tryptophan also helps produce serotonin which affects your mood and can contribute to feelings of happiness and relaxation. Because they’re all high in protein, other meats are good sources of amino acids as well. 

4.    Cottage Cheese: A 100-gram serving of cottage cheese provides about 25% of your daily value of protein and contains significant quantities of several amino acids, including threonine and tryptophan.

5.    Mushrooms: Mushrooms contain a total of 17 amino acids, including all of the essential ones. One study showed that supplementing a cereal diet with mushrooms would help overcome lysine deficiency.

6.    Fish: Most types of fish contain essential amino acids and other important micronutrients. Salmon is high in amino acids and Omega 3s (important fatty acids that support heart and other health issues).

7.     Beans : Beans are a great source of high-quality protein — 20-45% of their protein is rich in the amino acid lysine. Peas and beans contain 17-20% high-quality protein while lupins and soybeans contain 38-45%. 

Legumes and beans include:

o    Peas

o    Chickpeas

o    Lentils

o    Soybeans

o    Peanuts

o    Cooked kidney beans

o    Black beans

o    Garbanzo beans

o    Edamame

Amino acids are the building blocks of proteins. There are about 20 different kinds of amino acids; different proteins are made from stringing together different sequences of the various amino acids. Three of the amino acids – leucine, isoleucine and valine have fatty acid chains that branch off from their central structure and are thereby referred to as ‘branched–chain’ amino acids’ BCAA. The recommended dietary allowance for protein is about 50 grams a day (46 for women, 56 for men).

And, a word of caution about some cultural details about protein.

We have a frenzy of information about protein and a lot of it is misinformation and biased presentations about protein. At the center of this is advocacy for animal-based protein. To balance this out a bit, we have numerous strong advocates for plant-based eating who are well vetted medical professionals and who are leaders of dynamic organizations that exist to have cutting edge practices for promoting primary and secondary prevention of chronic disease. Here are a few select, reputable and well vetted sources for promoting plant-based food consumption. 

Advocates for Plant-Based Eating 

·      The American College of Lifestyle Medicine. 

   The Seventh Day Adventist Church: does not require, but promotes plant -based eating …

·   Dr. John McDougall: author of ‘The starch solution: eat the foods you love, regain your health, and lose the weight for good!’ and ‘The McDougal plan.’

· Dr. Neal N. Barnard: President of the Physicians’ Committee for Responsible Medicine and Author of ‘The cheese trap: how breaking a surprising addiction will help you lose weight, gain energy, and get healthy.’

·  Dr. Garth Davis: ‘Proteinaholic: how our obsession with meat is killing us and what we can do about it.’

·      Dr. Dean Ornish: ‘UnDo It: how simple lifestyle changes can reverse most chronic diseases.’

·      Dr. Caldwell B. Esselstyn Jr. ‘Prevent and reverse heart disease: the revolutionary, scientifically proven, nutrition- based cure.’

·      Dr. David L. Katz: Author of ‘Disease proof, slash your risk of heart disease, cancer, diabetes, and more – by 80%.’

·   Dr Michael Greger: Founder of Nutrition Facts.org, and author of ‘How not to die, discover the foods scientifically proven to prevent and reverse disease.’ 

·      William A. Zahler: Author of ‘Health, Inertia and Information: Why are we Sick?’ and founder of the lifestyle–interventions.com website.

·      Dr. Pam Popper:  Author of  ‘Solving America’s Healthcare Crisis’

·        Dr. Matthew Lederman: Vice President of Medical Affairs for Whole Foods Markets

·      Dr. Aluna Pulde: Author of ‘Forks Over Knives Family: Every parent’s guide to raising healthy, happy kids on a whole food plant-based diet.’

·     Dan Buettner: Author of: ‘The Blue Zones Solution: eating and living like the worlds healthiest people.’ In the Blue Zones we have five regions in the world where folks are primarily plant-based eaters and who live very long lives without disease.

·      Dr. Joel Fuhrman: Author of ‘Super Immunity: the essential nutrition guide for boosting your body’s defenses to live longer, stronger, and disease free.’

·  Dr. T Colin Campbell is author of: ‘The Future of Nutrition: an insider’s look at the science, why we keep getting it wrong, and how to start getting it right.’  He is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University. Campbell has become known for his advocacy of a low-fat, whole foods, plant-based diet.

·      Drs. Beth Frates et al: ‘lifestyle Medicine Handbook, an Introduction to the Power of Healthy Habits’

·      Doctors John Kelly and Jeni Shull: authors of ‘Foundations of lifestyle Medicine: The Lifestyle Medicine Board Review Manual.’

Both animal and plant proteins are made up of about 20 common amino acids. The proportion of these amino acids varies as a characteristic of a given protein, but all food proteins—with the exception of gelatin—contain some of each. Amino acids are required for the synthesis of body protein and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters. Although allowances are expressed as protein,  the biological requirement is for amino acids.

 This process of recapture is not completely efficient, and some amino acids are lost by oxidative catabolism. Metabolic products of amino acids (urea, creatinine, uric acid, and other nitrogenous products) are excreted in the urine; nitrogen is also lost in feces, sweat, and other body secretions and in sloughed skin, hair, and nails. A continuous supply of dietary amino acids is required to replace these losses, even after growth has ceased.

Amino acids consumed in excess of the amounts needed for the synthesis of nitrogenous tissue constituents are not stored but are degraded; the nitrogen is excreted as urea, and the keto acids left after removal of the amino groups are either utilized directly as sources of energy or are converted to carbohydrate or fat.

Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—are not synthesized by mammals and are therefore dietarily essential or indispensable nutrients. These are commonly called the essential amino acids. Histidine is an essential amino acid for infants, but was not demonstrated to be required by adults until recently under special circumstances (e.g., in premature infants or in people with liver damage), amino acids such as cystine and tyrosine, not normally essential, may become so because of impaired conversion from their precursors (Horowitz et al., 1981). Arginine is synthesized by mammals but not in amounts sufficient to meet the needs of the young of most species. Although it is not believed to be required by the human infant for normal growth, the need for arginine by the premature infant is unknown. When arginine is present in small amounts relative to other amino acids (such as in intravenous solutions or amino acid mixtures), or when liver function is compromised, arginine synthesis may be insufficient for adequate function of the urea cycle.

Protein is an important and essential building block in all living organisms. Plants can produce protein, but animals, including humans, must get protein from their diets to survive. Humans can effectively digest protein from many sources, including animals, plants, fungi, and bacteria. In high-income nations, dietary protein is now predominantly supplied by industrially produced animal products such as meat, dairy, and eggs. Alternative proteins offer solutions for many of these intersecting problems in food production. From traditional legumes and fungi to novel food products like plant-based meats, alternative proteins are increasingly common in meals around the world.

Some Folks Require Additional Protein 

·      Infants: We need the most protein when we are babies when we are just beginning our journeys of growth and development. A full liter of breast milk contains about 7–11 g of protein and healthy growing babies consume about 1.5g/ kg per day. Breast-fed babies tend to take in less protein than formula fed babies. And, breast-fed babies have better immune function than formula fed babies.

·      Athletes: interestingly, the research results concerning protein needs for athletes are inconsistent, but body builders may need about 5% more protein and endurance athletes need 67% more just to maintain their respective muscle mass. Athletes need protein the most right after working out. An important 2001 study found that adding proteins in the absence of carbohydrates is pointless. So, dedicated athletes do not necessarily have a clear road ahead. It is probably accurate to say that you may need 3 to 4 times the amount of carbs compared to the protein. Post workout carbs are at least as important as protein in improving performance. And, protein intake does not increase protein synthesis unless you include carbs.

·  The Bedridden: Sick people on bed rest have among the highest protein needs. A 2004 study of 14-day bedrest intervals found impaired anabolism, (muscle building), and also recommended a slightly higher protein requirement for the bedridden.

·  The Elderly: Muscle loss due to aging, (sarcopenia), according to conventional wisdom, holds that our protein requirements increase when we get older. However, the research is not all that clear. Research has found that those who were sedentary lost muscle. And, those who were exercising gained muscle. The research shows that the RDA was completely adequate in the elderly population that was exercising. Also, research has shown that those elderly with severe kidney disease did not benefit from increased proteins, because their kidneys could not process that protein excess quickly or efficiently enough.

Advertising and Meat Substitutes

So, we see a growing cadre of so-called ‘vegan’ meat substitutes including all sorts of cheese, sausage, hamburger and etc. on our grocery shelves. While these are convenient foods, they tend to be quite highly processed, containing ingredients of questionable quality. The food industry has gone to extraordinary lengths to meet every culinary impulse. In an ideal environment, we would all return to consuming natural, unprocessed produce and other plant-based items.

We caution consumers about buying on impulse in response to television ads about self-care products including foods that make extravagant claims and, in some cases, lie to us about their products. A recent TV ad markets a product containing two categories of plant- based food that are processed into capsules that sell for $100 for a month’s supply. A close reading of the food contents label states that they are to be taken along with one’s normal eating regimen. And, of significant concern, is the inference that the customers must take this product because in our culture it is impossible to eat in a healthy way without it. Also, in this same TV ad is a dialogue that their product contains ‘whole plant foods that are equivalent to unprocessed foods; However, the truth is that such processing modifies the fiber and the polyphenol micronutrients that are chemically bound to the fiber. So, it appears that there is no pill or product that is as nutritious as ‘un-messed around with’ fresh, whole produce.

Some processed plant-based foods are healthy; for example, the soy milk that we drink at my house contains two ingredients: water and soy beans. And, soy products provide protein with a biological value as high as that of animal protein. It is low in fat and contains phytoestrogens that may protect against certain types of cancer. Also, hummus is basically cooked chickpeas and water, and is delicious. Both of these products are good sources of protein and, contain other health -providing micro nutrients. 

 Dr. Garth Davis, ‘Proteinaholic’ 

America is obsessed with protein, and it’s causing an untold amount of pain, suffering, and premature death. And the sad thing is, it’s all preventable.

Garth Davis, MD is one of the country’s most highly respected and top bariatric surgeons who sees the health consequences of this epidemic every single day, as patient after patient sits across from him in his office wondering how it all went wrong for them. That’s why Dr. Davis decided to write Proteinaholic: How Our Obsession With Meat is Killing Us and What We Can Do About It.’ He knows the answer and felt a deep sense of personal and professional responsibility to share it with us. Dr. Davis was a Proteinaholic himself when he believed that meat, dairy, and eggs were vital for maintaining strength. and long-term health.

Now, Davis is a competitive Ironman Triathlete in his spare time. He’s traded his steak and eggs for potatoes and vegetables. And he’s thriving! Crushing his personal bests in marathon and triathlon times, Davis is proving the human body runs best on plants. He has also helped, or is helping, hundreds, if not thousands, of patients avoid going under his surgical knife in their quest to lose those unwanted pounds. His book is written to help patients accomplish just this, as it packs in clinical study after clinical study of the growing body of evidence showing that ditching our protein addiction is the best thing we can do for our health.

Not only will you lose weight, but also the chronic diseases that come with it by following Davis’s plan of filling your plate with plant-based, whole foods, namely fruits, vegetables, legumes, and whole grains. Everyone should read and implement the strategies laid out in Proteinaholic to avoid our most common chronic killers in Western cultures.

It will be vital to the future of our country for healthcare providers to understand the concept of ‘Food as Medicine.’ This needs to start in medical schools and some medical schools have heard the calling. I think medical students need to be taught about nutritional science, but they also need to be taught how to cook. This may sound silly but knowing the science is useless if you cannot transfer that knowledge into practical recommendations for the patient. Do medical schools have a vested interest in preserving the status quo? And, does the powerful pharmaceutical industry have that same vested interest?

Protein is an important and essential building block in all living organisms. Plants can produce protein, but animals, including humans, must get protein from their diets to survive. Humans can effectively digest protein from many sources, including animals, plants, fungi, and bacteria. In high-income nations, dietary protein is now predominantly supplied by industrially produced animal products such as meat, dairy, and eggs. Alternative proteins offer solutions for many of these intersecting problems in food production. From traditional legumes and fungi to novel food products like plant-based meats, alternative proteins are increasingly common in meals around the world.

Alternatives to meat and other animal products have been around for millennia in the form of protein-rich foods like soybeans, peas, and nuts. However, alternative protein can also refer to more recent innovations in mimicking foods that are traditionally animal-based, including eggs, dairy, and different types of meat. From plant-based eggs to cultivated meats produced from cultured animal cells, the alternative protein industry has been attracting growing attention from consumers and investors alike. Replacing animal products produced conventionally with alternative proteins would reduce animal exploitation and curb the environmental impacts of food production. 

WHO MIGHT EAT ALTERNATIVE PROTEINS AND WHY?

There are many different reasons why someone might choose alternative proteins. Certain religious beliefs, for example, encourage plant-based diets and others compel adherents to abstain from eating specific types of meat, such as pork or beef.

Other people may turn to alternatives for health reasons, especially in high-income countries where contemporary diets are rich in animal products. For example, diets in many higher-income countries such as the United States and Australia feature high intake of red meat and other cholesterol-rich foods such as cheese and eggs—which raise the risk of developing poor health conditions. Alternative proteins can offer people a way to reap the health benefits of reducing their animal protein intake without sacrificing the enjoyment derived from eating meat and other animal products.

Alternative proteins can also appeal to people who seek a more ethical diet. Concerns about the environment, climate change, and animal welfare are often cited as reasons for reducing animal products.

Food access is highly unequal in the US, but for consumers who have easy access to a range of food sources, selecting products that come from plant sources rather than from animal sources helps build the market for alternative products.

WHAT ARE ALTERNATIVE PROTEIN SOURCES?

Protein is a macronutrient made of polymers of amino acids and is a key building block for the bodies of living organisms. Because protein exists in a wide range of organisms, alternative protein products can be created by rearranging amino acid profiles of raw materials to create products that look, taste, and feel like meat. There are many alternative protein sources from legumes, nuts, seeds, and other plants that are consumed on their own or used to make alternative protein products, including:

• Peas
• Wheat
• Canola
• Fava beans
• Lentils

·        Fungi are also used as alternative protein sources and can be beneficial for vegan diets:

• Trumpet, button, and shiitake mushrooms are commonly used in a variety of dishes and can contain high levels of protein, and some varieties contain vitamin B12, a nutrient that is predominantly found in animal products.
• Fusarium venenatum (microfungus), with fibers that imitate the texture of animal muscle, is the main ingredient of some popular plant-based food products.
• Koji, dubbed the national fungi of Japan, has traditionally been used to make soy sauces and miso, but it is also the base for a new range of alternative meat products, including plant-based pork chops and scallops. 

IS ALTERNATIVE PROTEIN HEALTHY?

Unprocessed or minimally processed foods like vegetables, cooked beans, or wholegrain rice tend to be most beneficial for health. The nutritional value of alternative protein products varies based on the raw ingredients, the degree of processing, and any additives or other ingredients that may be present to enrich foods with vitamins and minerals or to influence the taste or texture of the final product (such as spices, shelf stabilizers, and coloring agents).

Tempeh is an example of an alternative protein that is minimally processed and packed with nutrients, including iron, calcium, and magnesium. It also contains prebiotics from the fermentation process, which can help maintain beneficial gut flora.

Low Carb vs High Protein vs Whole Food Plant- Based ) (WFPB) Eating Plans

·      Paleo: Paleo eating plans focus mostly on a high-protein diet with a lot of vegetables and fruit. Unlike keto and Atkins, this diet doesn't aim to be low-carb; it cuts out, grains, dairy, legumes and refined and processed foods. The Paleo diet, also known as the Caveman Diet, cuts out carbs from grains and sugar, as well as all processed foods, with the intention of eating as closely as possible to the way one’s ancestors ate. The Paleo diet fuels your body using protein and fat. Paleo’s focus on high-quality whole foods means there is a potential for this diet to be expensive. The lack of dairy products can lead to low calcium levels and cause low bone and tooth density, Eliminating whole grains means less fiber intake and this can have a negative impact on gut health.

·      Keto: On a keto plan, the main objective is to limit carbs to keep the body in ketosis. This means cutting out a large swatch of plant foods, including many vegetables and fruits. It is important to ensure balanced nutrition from other sources when these nutrient-rich foods are cut out.  Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. Ketosis is a word you'll probably see when you're looking for information on diabetes or weight loss. The strict nature of the keto diet makes it difficult to sustain over time. Nutrient deficiency may occur due to restrictions on certain foods that provide nutrients and calories. Some people may experience the “keto flu” as a result which includes brain fog, feeling tired, and constipation. Consuming higher amounts of saturated fat on the keto diet may negatively impact your heart health.

·      The Atkins diet is a low-carbohydrate fad diet devised by Dr. Robert Atkins in the 1970s, marketed with claims that carbohydrate restriction is crucial to weight loss and that the diet offered "a high calorie way to stay thin forever". It is important to know that Dr. Adkins, himself, had coronary artery disease.   

·      Whole food Plant -Based (WFPB): Eating a plant -based diet is a more compassionate way to eat. Each year the United States grows and kills about 9 billion livestock animals. That’s a lot of unnecessary suffering. The food we choose to eat makes an important difference in addressing both global warming and personal health as well as feeding the hungry. Plant-based foods

focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.

Carbohydrates 

It is very important to know that there are two primary types of carbohydrates: 

(1)         Simple Carbohydrates: are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. They are broken down quickly by the body to be used as energy.

(2.) Complex Carbohydrates: include all of the fruits and vegetables and some of the most nutritious, healing of all foods. They are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. 

* Both simple and complex carbohydrates are turned into glucose (blood sugar), in the body and are used for energy.

 

Do Vegetarians Get Enough Protein? 

Nutritional quality indices show plant-based diets are the healthiest, but do vegetarians and vegans reach the recommended daily intake of protein?

The largest study in history of those eating plant-based diets recently compared the nutrient profiles of about 30,000 non-vegetarians to 20,000 vegetarians, and about 5,000 vegans, flexitarians, and no meat except fish-eaters, allowing us to finally put to rest the perennial question, “Do vegetarians get enough protein?” The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.

 It is surprising that there’s so much fuss about protein in this country when less than 3% of adults don’t make the cut—presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period. But 97% of Americans get enough protein.

  

References

Buettner, Dan; ‘The blue zones solution:  eating and living like the world’s healthiest people,’ National Geographic partners, LLC, 2015.

 

Campbell, T.C.: ‘Whole, Rethinking the Science of Nutrition,’ Ben       Bella Books, 2013.

 

Campbell, T.C.: ‘The Future of Nutrition: an insiders look at the science, why we keep getting it wrong, and how to start getting it right,Ben Bella books Inc., 2020.

 

Davis, Garth:’ Proteinaholic,How are obsession with meat is killing us and what we can do about it,’ Harper Collins Books, 2015.

 

Frates, Beth; Bonnet, Jonathan; Joseph, Richard; Peterson, James: ‘lifestyle medicine handbook: An introduction to the power of healthy habits,’ Healthy learning, 2019.

 

Greger, Michael: ‘Carbophobia, the scary truth about America’s low- carb craze,’ Lantern books, 2005.

 

Novick,Jeff: ‘Distracted: Looking for health in all the wrong places,’ published online, February, 2020.

 

Ornish, Dean and Ornish, Anne: ‘UnDo It,’ Ballantine books, 2019

.

Zahler, William A.: ‘Health, inertia, and information: why are we sick?’ Printed by Create Space, Copyright 2018 by William A. Zahler.

 

 

 

 

William (Bill) Zahler, MSW, MPA, DipACLM

Website & Blog: lifestyle – interventions.com

YouTube: William Zahler

Email: wazahler@gmail.com

April 2022

3 John 1:2

 

3John 2 

Anger and Hate: A Tense Pair

 

So, does this particular issue of psycho-emotional excess warrant our time to dig into the topic a bit and to look at some of the many pieces that hold it together. In my mind, the answer to this question is a resounding yes! Clearly, some of the most destructive and distressing behaviors take place when we are in the midst of overwhelming emotions. In our culture and society today, we are introduced to barely believable, repetitive acts of violence, thievery, gang activity, mental health disorders. and a whole series of aberrant behaviors that are prompted by addiction. Families without fathers are much too common, and rob young people of healthy world views, moral framework, and respect for authority.

Linkages 

Anger appears to occur and reoccur on a continuum and on a high level of complexity that may include:

 

·       Isolation

·       Loneliness

·       Sadness

·       Frustration

·       Anger

·       Contempt

·       Irascibility

·       Toxic levels of stress

·       Hopelessness

·       Fear

·       Suicidal thoughts and actions (anger turned inward)

·       Hate

·       Rage

·       And, a series of mental conditions including psychoses, the depressive disorders, traumatic brain injury, and the ever- present addiction to mood-altering drugs. Also, young people who injure, torture or kill animals often end up with pathological personality disorders that involve the incapacity for empathy.

Institutionalized Hate

I am interested in not only human negative emotional states, but with the organizations that are driven by these same emotions and that are a potential threat to our culture and society. The point here is that being a member of an organization that has a worldview that facilitates, condones, and thrives on murdering police, destroying legitimate businesses, and distorts the truth of long-standing history can only happen in the presence of hate and rage. These participants are dangerously brainwashed, set an extremely unhealthy example for our youth and degrade any sense of morality in the culture. Use and abuse of mood altering, illicit drugs is common in many of these gangs and more formal organizations.

 

So here is a smattering of contributions to institutionalized hate. And, we believe that in most cases, there is deeply embedded unhealthy emotion, e.g. hate, anger and etc. in the hearts of those folks who participate in these movements. Interestingly, this destructive emotion may be quite overt, may be preconscious, or may be quite subdued and unconscious. Denial and other psychological defense mechanisms are often in play. And, I believe it is clear that many of these folks are absolutely brainwashed and this is a key factor in their sometimes blind adherence and commitment to the associated violence and otherwise injurious behaviors. 

Black Lives Matter (BLM) 

BLM is a decentralized political and social movement that seeks to highlight racism, discrimination, and inequality experienced by black people. When its supporters come together, they do so primarily to protest incidents of police brutality and racially motivated violence against black people. BLM:

·       Embraces many liberal policies

·       May use language critical of police, or supportive of transgender and gay rights.

·       The BLM position on abortion is confusing

·       Disrupts the Western-prescribed nuclear family

·       Participates in and supports violent protest

·       Embraces a confusing position about Christianity

·       Some believe that BLM is a Marxist, anti-police, revolutionary and radical organization

·       Anti-Israel

·       Trump: ‘Black Lives Matter is a 'symbol of hate'

George Soros Shenanigans

Critics say the policies of Soros-funded DAs, which have included abolishing bail and, in the case of Chicago, placing hundreds of violent criminals on electronic tracking systems, have led to a spike in crime throughout the country. According to the FBI’s Annual Uniform Crime Report, the country saw a 30 percent increase in homicides in 2020 — the largest single-year spike since they began recording crime statistics 60 years ago. The report also saw a 24 percent decrease in arrests across the country.

In a recent year, Philadelphia, a city of 1.5 million, had more homicides than New York and Los Angeles, the country’s two largest cities. The city recorded 521 homicides — the highest since 1990 — compared to 443 in New York and 352 in Los Angeles. Chicago, the country’s third largest city, registered the highest number of homicides at 739, up three percent from the previous year. 

“Everywhere Soros-backed prosecutors go, crime follows,” said Arkansas Republican Senator Tom Cotton in a statement to The Post. “These legal arsonists’ have abandoned their duty to public safety by pursuing leniency even for the most heinous crime, and they often flat-out refuse to charge criminals for shoplifting, vagrancy and entire categories of misdemeanors. 

In Los Angeles, where critics say that criminal justice reforms have recently led to a wave of looting and violent crimes, Soros funneled more than $2.5 million into a California political action committee

 “George Soros has quietly orchestrated the dark money political equivalent of ‘shock and awe,’ on local attorney races through the country, shattering records, flipping races and essentially making a mockery of our entire campaign finance system,” said Tom Anderson, director of the Government Integrity Project at the National Legal and Policy Center in Virginia.

Between 2015 and 2019, Soros and his affiliated political action committees spent more than $17 million on local DA races in support of left-wing candidates, according to the Capital Research Center, a non-profit that tracks lobbying and charitable giving.

Abortion 

Abortion: is a stubborn and dark challenge involving Pro-Life versus Pro-Choice dynamics. Abortion is a unique sort of aggression, is a hugely important moral issue, and in the media at large there appears to be a lot of silence around this issue.

 Unmarried men tend to be in gross denial about abortion and the very significant boundary violations involved. This is murder, even though it is culturally sanctioned. This is his child.. and, this is His child. Concepcion is a miracle and needs to be treated as such. Our country is not even close to being able to negotiate a moral solution for the issue of abortion. There are many dynamics involved here that perpetuate abortion: panic, anxiety, denial, rationalizations, fear, financial gain, poverty, narcissism on the part of the doctor and the women involved, and both judicial and political support for abortion. There often is also relative ignorance about options like adoption. This issue of abortion lacks consensus even in the Christian community. Therefore, we have a significant compromise of Biblical direction and a need for The Christianity Umbrella, outlines stumbling blocks to the practice of Christianity and the integrity of the Holy Bible. I have written extensively on this topic for our website: lifestyle –interventions.com.

‘You shall not murder’ (Exodus 20:13)

In the two decades following the FDA’s approval, medication abortion has proven to be safe and effective, and has come to be used routinely. An abortion using pills can be completed at home or elsewhere outside of a medical setting and there are any number of reasons why someone might choose this method, including privacy, availability and convenience. And this method may extend access to abortion in underserved communities. However, this medication abortion option, like all other abortion options, does not negate the huge immoral issues. This medication option does however help to minimize the number of tax dollars used in support of abortion.

It is important to note that with many people, pro-choice options reflect a number of important ingredients including irresponsibility in terms of looking out after our fellow man, amorality, a deficit in compassion and, a bit of narcissism that entitles one to engaged in drastic, self-serving actions, despite injurious results to others. It is also important to note that many women who have an abortion, have serious negative psycho-emotional reactions later in life.

All medical facilities that are involved in abortion, including Planned Parenthood are obviously part of the problem.  

MS-13

This is the notoriously brutal gang based in El Salvador. MS-13 poses a unique problem because of the unusually brutal crimes its members have committed, including its success in using intimidation to victimize and control people in its territory, and its focus on recruiting young members, often in schools. It is like a mobile revolution in and of itself. Strategic use of immigration enforcement is a necessary element to disrupting and dismantling MS-13 gangs and any other transnational criminal organization operating in our communities. The proliferation of sanctuary policies that interfere with cooperation between state and local law enforcement agencies threatens to hamper efforts to stifle MS-13 activity. MS-13 generated crimes have been found in at least 22 of our states; these crimes included murder, drug trafficking, sex trafficking, sexual assaults and extortion. Such gang activity adds a dramatic flair of instability in an environment that is already struggling mightily because of rampant anarchist activity and sentiment. So, what do the hearts of this organization’s members consist of? Love? I don’t think so. Compassion?, I don’t think so. This is cold blooded, brutal anger with associated acting out.

Radical Islam 

Former President Trump and his administration have spoken out boldly, concerning Radical Islam as a central ingredient in the ‘War on Terror.’

Some sources believe that Radical Islam started as a theological reform movement within Sunni Islam. The intent was to return to the original teachings and practices of the prophet Muhammad and the Quran. The Study of contemporary Muslims involved The Salafist doctrine that is based on looking back to the early years of the religion to understand how contemporary Muslims should practice their faith. They reject religious innovation and support the implementation of sharia (Islamic law).

Since President Trump attempted to ban Muslims from certain countries from entering the United States, the question of which Muslims are ‘moderate Muslims’ and which are potential ‘radical Islamist terrorists’ has gained new relevance. While some Muslim leaders deny any connection between their religion and terrorism, it is undeniable that many terrorists claim to act in the name of Islam. While some leading Muslim scholars stress that moderation is a central value in Islam, many Muslims nevertheless do not like to be called ‘moderates’ for fear of being seen as pro-Western. It is beyond the scope of this paper to determine where the world’s 1.6 billion Muslims stand in relation to terrorism, distinguishing between Jihadist Muslims, Islamist Muslims, Conservative Muslims and Pluralist Muslims.                  

Remember 9/11!

Islamic fundamentalism in the shape of an organized political movement belonging to the modern era was born in the late 1920s with the creation of the Muslim Brotherhood in Egypt. This was indeed the first modern political organization to be based on an Islamic fundamentalist agenda.

Thos acting on behalf of militant Islamic organizations have in recent years killed and wounded civilians and soldiers through stabbing, axe blows, strangulation and shooting. Among the victims were a 15 -year-old girl and elderly persons aged 70 and over. These organizations have also murdered many dozens of Arab residents of the territories who, according to them, were either suspected of having contact with Israeli entities, or of failure to abide by the norms of personal conduct binding upon them according to the teachings of these radical Islamic groups. 

Antifa

 Some Antifa adherents have expanded their definition of fascist/fascism to include not just white supremacists and other extremists, but also many conservatives; individuals involved in the movement tend to hold anti-authoritarian, anti-capitalist, and anti-state views, subscribing to a range of left-wing ideologies. A majority of individuals involved are anarchists, communists, and socialists who describe themselves as revolutionaries, and have little allegiance to liberal democracy although some social democrats also adhere to the Antifa movement. The name Antifa and the logo with two flags representing anarchism and communism are derived from the German Antifa movement. Former President Trump at one time sought to label Antifa as a terrorist organization. While many Antifa sympathizers do not support violence as the only—or even the main instrument to oppose fascism, they do view violence as a legitimate option.

Antifa has become fascist, adopting whole-heartedly the tactics of confrontation, bullying, and street violence that were the hallmarks of Hitler’s Brown Shirts. Antifa is:

·       A domestic terrorist organization! Why is it not being dealt with more aggressively by what-ever means necessary?

·       A radical left-wing group

·       Socially leftist; communist leanings; obsessed with power and not interested in compromise

·       Anti-capitalist

·       Wants to overthrow our government

·       A movement of several groups 

 Dynamics of Anger and Hate

The main difference between anger and hate is that though both are negative emotions that all humans feel at times, the anger does not last long whereas the hate usually persists for a longer time.

 

Both these impulses have their roots linked to unfavorable or unpleasant experiences. As a result, we humans, feel annoyed or angry, and these negative impulses most often remain within use for a relatively short period till a reasonable solution is given to the problem which led to anger in us. On the other hand, hate is an intense negative impulse that lasts longer and is deeper than anger, and it might lead to worse outcomes such as pursuing revengeful acts.

Psychological research tells us that there is a difference in the character of hate as we age. When we first experience it, even in a minor way, it is foreign, formidable, and forbidden. During adolescence hate suddenly becomes more accessible; and, may become more generalized, triggered by seemingly trivial issues.

Then during our adult years hate may linger and preoccupy us, but as we age a bit more, we seek to distance ourselves from this complex mood state. We may become overwhelmed by it depending on a series of varied circumstances.

Hate is easily misunderstood, perhaps in part because of its complexity and intensity. The victim of hate may wish to eliminate the object of the hate and revenge may be a preoccupation.

Revenge is often a part of hate, because the idea behind revenge is to want to hurt the person/group as much as you have been hurt by them. In daily life, the word hate is sometimes used very casually (e.g., ‘I hate my teacher because she gave me a bad grade)’. People don’t usually mean that in any sincere way.

Further, it seems easier to hate groups than individuals and hate spreads and increases quicker if it’s directed at a group, rather than an individual. When you hate a group, the intensity of your hate can grow without you being confronted with specific persons or contrasting information from the group—you may be basing your hate on stereotypes and prejudices. If you hate an individual, your hate may be countered with empathy or a reappraisal of the person when you encounter their positive side.

Traumatic Brain Injury (TBI)

Anger is a very common problem after brain injuries. When someone with a brain injury has a problem with anger, there are usually several causes acting in combination. Some people are angry about the injury or problems that may have come with it, such as disabilities and loss of job, friends, money and control over one’s life. Some people were angry people before their injuries and still have that problem. People who have always been angry may need psychotherapy to help them learn to cope, and in some cases medication is required. People unfamiliar with the person or with brain injury are often too quick to assume that personality alone is to blame. But many people also develop impulsive anger as a direct effect of the damage to the brain. In other words, the parts of the brain that normally inhibit angry feelings and behavior have been damaged and do not do their jobs as well. This means that the person’s anger threshold is lowered so that he or she becomes angry more easily and more intensely. We can tell that this impulsive anger is directly due to the brain injury when:

·       The anger begins with the brain injury or is made much worse by it

·       Angry feelings come and go relatively suddenly

·       Anger episodes may be in response to minor events

·       The person having the angry episodes is surprised and embarrassed or distressed by them

·       The anger is made worse by physiological stress such as fatigue, pain or low blood sugar. 

Recommendations/ Interventions 

·       For those who are susceptible, anger can bring on asthma symptoms and angina attacks.

·       Follow a diet that emphasizes simple, bland foods and eliminates hot, spicy dishes.

·       Essential oils: every morning apply a drop of sandalwood essential oil to the area in the middle of your forehead, to the throat, to the breast bone, to the navel, to the temples and to the wrists.

·       Before bed rub 1 teaspoon of coconut oil on your scalp and on the soles of your feet, then take a warm shower before retiring.

·       For an attack of sudden anger seep ½ teaspoon of chamomile and 1 tablespoon of finely chopped cilantro leaves in hot water for 10 minutes. Allow the tea to cool, strain and sip it slowly.

·       Certain yoga breathing exercises can dissipate anger.

·       When angry make a tube of your tongue and breathe deeply through the tongue opening down into the belly. Hold the breath in your lower belly for up to a half minute and then exhale through the nose. Repeat this breathing pattern for a total of 12 to 24 breaths twice daily

·       Adults who experienced dark, brooding, cynical anger are usually reacting to hopelessness and frustration; administer the medicinal herb gentian.

·       Try not to over eat and especially do not overdo sugar. Any sugar overload can lead to anger, because your blood sugar shifts, you go from being up and happy to down and irritable.

·       According to some authorities, fear is the true cause of hostility

·       When you feel angry, do at least 20 to 30 minutes of relaxing music. While the music plays, let your breath slow down and become steady. Listen not just to the notes but to the silence between the notes.

·       Life in the fast lane often comes with a built-in speeding ticket: burn out. Reducing stress is key to dealing with burn out.

·      Grief reaction: It is part of human nature to grieve when we lose something, not just when someone dies, but also when we suffer an injury or illness. We try to find reasons for our losses. One part of a grief reaction is anger at what we think caused it. This anger can also get displaced onto any handy target. People can work through these reactions by talking out their feelings. This is such a human experience that it usually does not require a psychologist, just a trusted and understanding person. However, poor memory or judgment or emotional or personality problems can complicate grief reactions and psychotherapy may be needed. 

See your Medical Doctor for anger issues when: 

·       When you experience difficulty breathing or a sudden breathlessness while angry.

·       You have chest pain or painful breathing

·       You hurt yourself or another person or persons

·       Your angry behaviors persist for long periods of time or that interrupt family life

·       You get into frequent fights

 

References

 

 Gottlieb, Bill: ‘New choices in natural healing’ Rodale Press Inc, 1995. 

 

Levin, Mark R’ American Marxism, Threshold Editions, 2021.

 

 Mohler, R. Albert Jr.: ‘Culture Shift: the battle for the moral heart of          America;’ Multnomah Books, 2011.

 

Zahler, William A.: ‘Houston, we have a problem: some select dynamics of a moral crisis’. lifestyle–interventions com, blog, September 8, 2020.

 

Zahler, William A.: ‘Challenges, threats, and chaos’ , lifestyle–interventions.com, blog, June, 2020.

 

Zahler, William A.: Relativism, lifestyle–interventions.com, the Christianity umbrella, January 2021.

 

Zahler, William A.: ‘Abortion’ lifestyle–interventions.com, the Christianity umbrella, February, 2021.

 

Zahler, William A.: Brainwashing, lifestyle–interventions.com, the Christianity umbrella, March, 2021.

 

Zahler, William A.: Counter Culture, lifestyle–interventions.com, the Christianity umbrella, June 20 21.

 

 

William (Bill) Zahler, MSW, MPA, DipACLM

Website & Blog: lifestyle – interventions.com

YouTube: William Zahler

Email: wazahler@gmail.com

 

 February 2022