Finding Ultra (35 page)

Experts differ on the proper ratio of omega-6 to omega-3, but land somewhere between 5:1 to 1:1 (omega-6 to omega-3), depending on whom you talk to. And yet the typical American consumes vast multiples of the proper amount of omega-6 while being woefully deficient in omega-3—ratios estimated more in the 10:1 to 50:1 range (again, depending on whom you talk to).

I don't think we need to get overly meticulous about these ratios. Nobody needs to break out the beakers and the scale. Sticking to the theme of keeping things simple and sustainable, the point is this: Reduce your omega-6 and increase your omega-3 intake, which plays a significant role in reducing inflammation, blood pressure, cholesterol, and protecting against coronary disease.

But omega-3 isn't overly prevalent in a plant-based diet—fish oil is the most popular and common source. That opens the door to another argument often used to attack the health benefits of a plant-based diet.

In truth, omega-3 can be found in many plant-based foods. Flaxseed oil is one of the richest sources of omega-3, and until recently it was considered a popular and easy solution to this issue. But recent studies and expert opinion from people like Dr. Joseph Mercola of the Optimal Wellness Center have cautioned against the inclusion of this dietary oil, linking it to an increased risk of prostate cancer and even damage to the eyes. Assuming the correctness of this position, which is mired in ongoing debate, you should opt for an algae-based supplement or a well-rounded diet that includes the following foods high in omega-3:

PLANTPOWER DIET

Plant-Based Foods High in Omega-3 EFAs

I enjoy my plant-based fats. And so should you. But enjoy them in
moderation
. Personally, I like a light amount of organic extra virgin olive oil on a number of my dishes. Sure it's fat, but it's also high in antioxidants. It's been shown to fight heart disease by lowering blood cholesterol. It even helps in the prevention of colon
cancer. And I like to put a little Vegenaise, a grapeseed oil–based, dairy-free mayonnaise replacement, on veggie sandwiches made with gluten-free toast. Not only does this oil promote healthy skin and heart health, it's anti-inflammatory, anti-aging, antioxidant, and anti-cancer. I'm also a huge fan of organic coconut oil. Often misunderstood due to the fact that it's one of the only plant-based foods that contain saturated fat, this oil is actually remarkably healthy. The saturated fat component is quickly converted to lauric acid, a bioavailable energy source that leaves me energized and promotes weight loss as well as heart health by lowering cholesterol and blood pressure. The list of benefits goes on—Alzheimer's prevention, memory enhancement, skin health, improved immunity, better digestion, liver health, mineral absorption, enhanced management and prevention of diabetes—even an antibacterial, antiviral, and antifungal effect. And due to organic coconut oil's ability to sustain high heat without the oxidation that leads to free radical damage in our cells, it's the preferred oil when it comes to cooking. How about nuts? I love 'em. We've already seen that they're useful in terms of omega-3 content. At the top of my list are raw organic almonds, which lower cholesterol and improve heart health due to their high content of L-arginine and vitamin E.

Then there's my all-time favorite, the avocado. Rarely does a day go by that I don't eat one or more. Once maligned for their high fat content (the average avocado has about thirty grams of mostly monounsaturated fat), they're now embraced for their high antioxidant, anti-inflammatory, anti-arthritic, and cholesterol-lowering properties. My perfect food. Not only do they promote heart health and aid in the absorption of other important nutrients, like carotenoids, their anti-inflammatory and antioxidant high-glutathione properties help me recover between workouts. They stabilize blood sugar, keeping my energy even. And if that's not enough, they help prevent the development of both skin and prostate cancer.

Again, this isn't a license to go
nuts
—pun intended. Unless you're training like me, I recommend somewhere in the range of twenty to forty grams of fat per sitting, or 10 to 20 percent of daily caloric intake, depending upon the extent to which (1) your lifestyle is active, (2) weight loss is a priority, and (3) you suffer from chronic illnesses. As a general rule, the more unhealthy and sedentary you are, the less fats you should eat.

If you're an experienced athlete, marathoner, or someone who exercises routinely and rigorously, then in my opinion there's no need to get too concerned about these fats if you adhere to the PlantPower plan. Personally, I don't worry about that aspect.

But if you have a hard time just getting off the couch, or can't seem to lose those extra pounds, then cut back. Maybe even get rid of the oils altogether until your weight stabilizes. Be judicious when it comes to avocados and nuts. But remember, if you skimp too much on the healthy fats because you're concerned about weight gain, you're likely to end up binging on nutrient-poor, high-carbohydrate starchy foods and grains—thus undermining your goal.

And one final note: Get your butt to the gym or a yoga class. Put on the running shoes, play tennis, or tune up that bike collecting dust in the garage. The PlantPower Diet will get you to the twenty-yard line, but if you want to score, daily exercise you enjoy is a must.

PLANTPOWER DIET

WHAT ABOUT SOY?

We've been led to believe that foods high in soy (a protein-based legume)—such as soy milk, soy protein supplements, tofu, and many processed imitation meat products—are a healthy and nutritious high-protein replacement for many meats and dairy-based foods. Soy has been historically portrayed as a vegan superfood that protects the heart and fights cancer. But not so fast. There's an expanding field of research that places the health claims of soy in much dispute.

Soy and soy-based products are high in phytoestrogens, a plant-based estrogen. And high estrogen intake has been linked to breast cancer, infertility, and low libido, among other things. High in goitrogens, soy can damage the thyroid, which leads to weight gain, fatigue, and loss of concentration. And unless properly fermented, soy is also incredibly high in phytates and trypsin inhibitors, which block the absorption of minerals and protein, respectively.

Think you're doing your baby a favor by feeding him or her soy infant formula? Think again. The high estrogen content can irreversibly harm sexual development and reproductive health. And for women, just two glasses of soy milk a day over a thirty-day period can actually alter the timing of the menstrual cycle.

For all of the above reasons, I strongly advise against including too many unfermented soy and soy-based food products (such as tofu) in your diet. But maybe you just won't be able to resist those sausage patties unless you can eat that soy-based imitation sausage patty as a temporary bridge as you make the switch. I get it. Just be cautious. And ditch that soy milk in your latte, replacing it with almond, hemp, or coconut milk instead. It actually tastes better anyway.

That being said, I do enjoy a modest amount of tofu in certain recipes from time to time. But as a general rule, I opt for organic, fermented, and non-GMO (genetically modified organism) varieties of soy, such as tempeh, natto, and miso.

VITAMIN D: GO OUTSIDE

Vitamin D isn't found in the plant kingdom.
^c
So is that more ammunition to undermine the advisability of a plant-based, whole-food diet? Hardly. The body produces its own vitamin D with modest exposure to sunlight—ten to fifteen minutes in direct light should do the trick. Hate going outside? Well, then you're probably not reading this book. But if so, or you live where the sun just won't shine, plenty of fruit juices and milk substitutes such as almond and coconut milk are fortified with the recommended daily allowance of vitamin D, thus obviating any legitimate concern regarding a deficiency of this important nutrient.

ORGANIC: DOES IT REALLY MATTER?

We all know that organic food is all the rage, exploding in popularity in recent years. Grocery stores expand their offerings as marketing pushes the message. But does it really matter? Yes, it does.

So what's the difference?

Central to traditional, large-scale “factory” farming is the utilization of synthetic fertilizers and other toxins, including pesticides, herbicides, genetically modified organisms (GMOs), and even sewage sludge and ionizing radiation, to grow your food. Invariably, these substances leave toxic chemical residue on the foods we eat, many of which have proved dangerous to human health, even carcinogenic in high doses. There's considerable debate concerning the level of harm presented by such foods, but it's indisputable that caution is in order.

Conversely, organic farming shuns the use of such toxins in favor of natural fertilizers and renewable resources that aim to conserve and enhance the environmental quality of farmland soil, all while reaping foods the way nature intended.

The inherent nutritional content of organic versus non-organic foods is a much-debated issue. But some studies have established that foods farmed in the conventional manner tend to lack the nutritional density of organically grown crops, the importance of which I discussed above. We don't need to get bogged down in the empirical data. I know that when I eat a conventionally grown tomato, it's essentially tasteless. It looks great—large, perfectly round, with a beautiful dark red hue—almost begging you to grab it off the shelf and put it in your cart. But often it has the flavor of sand. By contrast, a small runt of an oddly shaped organically grown tomato bursts with flavor. My research is over.

There's no need for long discourse on this subject. Whenever possible, do your best to eat organic. And strive to eat produce that is locally grown. Not only is it fresher, it's more ecologically sustainable. Becoming a locavore is an easy way to reduce your food's carbon footprint, because locally grown produce doesn't have to be shipped cross-country or internationally, which requires an absurd expenditure of fossil fuel.

It's not always the case, but usually organic foods are more expensive. I know this all too well and am sympathetic to the budgetary constraints of the typical family. Plus, depending on where you live, organic isn't always readily available. Not everyone enjoys the luxury of a nearby Whole Foods or local farmer's market. If you search online, however, you'll likely find a local option or two (for a database of farmer's markets and organic food grown closest to you, visit
localharvest.org
). Still striking out? You can always start your own garden. It's not as daunting as you might think.

But giving up on a plant-based diet because organic is too expensive or hard to source isn't the answer. It's always better to eat non-organic produce than to eat no produce. Just make sure you wash your items well before eating. If budget is an issue, be selective in your organic choices, since some non-organic foods are worse than others when it comes to pesticide residue.