Pesticides in Milk Causing Brain Damage - Support Raw and Grass-Fed Dairy

Both pesticides and dairy products have been linked to Parkinson’s disease in the past, and a new study suggests the combination of products – pesticides in your milk – could also play a role.

December 22, 2015

Story at-a-glance

• Residues of the insecticide heptachlor were found in 90 percent of heavy milk drinkers’ brains compared to 63 percent for those who consumed no milk
• Those who drank more than two cups of milk per day had 40 percent fewer brain cells in the mid-brain than those who drank less milk
• Milk intake is associated with SN neuron loss in the brain, a hallmark of Parkinson’s

By Dr. Mercola

Both pesticides and dairy products have been linked to Parkinson’s disease in the past, and a new study suggests the combination of products – pesticides inyour milk – could also play a role.

The study tracked nearly 450 men from Honolulu, Hawaii, an area where high levels of the insecticide heptachlor were used on pineapple fields during the 1960s, ‘70s, and ‘80s.1 Very high levels of the insecticide were found in milk in Hawaii during the ‘80s as a result.

The study revealed a strong association between heptachlor residue and the loss of brain cells, especially among heavy milk drinkers. Among those who drank the most milk, residues of heptachlor were found in 90 percent of brains compared to 63 percent for those who consumed no milk.

Further, those who drank more than two cups of milk per day during the ‘60s had 40 percent fewer brain cells in the midbrain substantia nigra (SN) area of the brain upon their death than those who drank less milk. Diminished substantia nigra is often seen in Parkinson’s disease.

The study showed that milk intake is associated with SN neuron loss in the brain, a hallmark of Parkinson’s.

And while the milk in the study wasn’t directly tested to determine if it was contaminated, heptachlor was known to be found at excessively high levels in the Hawaiian milk supply during the time of the study’s milk-intake data collection.

What Else Might Be Lurking in Your Milk?

In 2011, Spanish and Moroccan researchers used a highly sensitive test to determine what types of medications could be found in a variety of milk (cow, goat, and human breast milk).

They hit the chemical jackpot. Medications used to treat diseases in both humans and animals were revealed. Among the drugs and hormones detected were:2

Anti-inflammatories (niflumic acid, mefenamic acid, ketoprofen, diclofenac, phenylbutazone, naproxen, flunixin, and diclofenac)	Antibiotics (florfenicol)	Natural hormones (estrone)
Sex hormones (17-beta-estradiol)	Steroid hormones (17-alpha-ethinylestradiol)	Anti-malaria drugs (pyrimethamine)
Anti-fungal drugs (triclosan)

While all types of milk tested contained chemicals, cow's milk contained the highest levels. Some of these drugs and hormones were given to the cows directly, while others were likely ingested from the cattle food or contamination on the farm.

The U.S. Food and Drug Administration (FDA) has authority to require milk be tested if evidence exists that drug residues may be in the milk supply.

However, although the FDA has stopped some dairy farms from selling their cattle for meat after drug residue violations, this prohibition doesn’t typically extend to the milk.3

This is ironic, since the FDA and other government agencies seem to have no problem going after raw milk farmers, even when there is no evidence of contamination whatsoever.

Farmers Continue to Be Harassed for Selling Safe Raw Milk

Michael Schmidt, a raw milk farmer in Canada, has been battling with the government for decades in order to provide safe raw milk to area residents.

He has been harassed with threats, surveillance, intimidation, and raids, even though no one has ever gotten sick from drinking the raw milk products he provides.

Since it is illegal to sell raw milk in Canada, those who wanted to enjoy Schmidt’s raw milk products formed the Glencolton farm share, in which each owned a piece of a cow and could therefore legally enjoy its milk.

The government eradicated this loophole, however, so the shareholders moved to own the farm instead of just the cow. The government still intervened, forcing the members to “operate with caution” out of fear that they might be raided while trying to pick up a gallon of milk.

Although members have tried to set up meetings with government officials to outline their concerns and reach an agreeable conclusion, the government has not been interested.4

Surveillance Cameras Take the Raw Milk Wars to the Next Level

The case is getting even more outrageous, as the Ministry of Natural Resources reportedly set up surveillance cameras on public property without residents’ permission.

Schmidt and others believe the cameras’ purpose is to monitor Glencolton farm’s raw milk production, although area police wouldn’t disclose who owned the cameras or why they were there.

Schmidt and other residents removed the cameras and now he’s being charged with theft. As reported by Collective Evolution:5

“Neighbors of Schmidt took it upon themselves to take down the cameras and work to discover who placed them there (and why). They found over 80,000 images and video on SD cards of citizens jogging, walking dogs, and moving through day-to-day life.

They called the police to find out whose cameras they were but were unsatisfied when police refused to disclose their ownership and instead demanded the cameras be handed over.

Schdmit refused and cited an infraction to privacy, transparency, and justice as his main reason for not giving them up. Now, he is being charged with theft under $5k for not sitting by while the government invades the privacy of his community.

… All Schmidt and his advocates ask for is their right to choose what they put into their bodies … This group of people is fighting for way more than the right to drink raw milk.

In a way, they are a microcosm of the greater threat to our privacy and rights, and the more we go along with whatever the state says without question, the more we give up our individual sovereignty.”

Australians Rally for Raw Milk

In Australia, it’s illegal to sell raw milk for human consumption, so it may instead be labeled as “bath” milk that’s sold for cosmetic purposes. In December 2014, a 3-year-old boy from Victoria reportedly died after drinking raw milk labeled as “bath” milk, but the coroner’s report into the death has not been released.

After the death, the government introduced a requirement that a bittering agent be added to all “bath” milk to prevent anyone from drinking it.

Mark McAfee, the founder of Organic Pastures Dairy, and one of the leaders in the raw milk movement, spoke at an event in Melbourne hosted by the Australian Raw Milk Movement.

He believes the time is right in Australia to begin the debate about consumption of raw milk products, and noted that the bittering agent requirement was “continuing the charade that bath milk is not consumed and people are taking a bath in it.”6

Milk from Grain-Fed Cows Likely Contains Glyphosate

Glyphosate is another pesticide that’s likely to be contaminating pasteurized milk, as many dairy farmers feed their cows genetically engineered (GE) corn in lieu of their natural diet, grass. Their cornfields, in turn, are sprayed with Roundup, of which glyphosate is the active ingredient. This is even true in states like Vermont, which was the first in the U.S. to require labeling on GE foods.

Raw milk from grass-fed cows is far less likely to be contaminated with glyphosate, even if it’s not organic, because the cows don’t eat corn. According to VTDigger in June 2015:7

“Most conventional Vermont dairy farmers this spring sprayed their fields with glyphosate, a weed killer that is gaining popularity among dairy farmers who grow corn to feed their cows.

On fields where weeds and grass are brown, many farmers have already sprayed the herbicide this year and will likely spray again. According to state data, nearly all of the corn grown in Vermont is genetically engineered to survive the application of pesticides.

Over the past decade, farmers who plant ‘Roundup Ready’ corn have increasingly turning to glyphosate, the active ingredient in Monsanto’s Roundup, to kill a variety of weeds that take nutrients, water and sunlight away from corn, which can affect yields.

In 2013, Vermont farmers and chemical applicators purchased five times more glyphosate than they did a decade ago, according to new data requested from the Agency of Agriculture.”

It’s unclear just how much glyphosate may be in U.S. milk because the U.S. Department of Agriculture doesn’t test for its residues in food.

This is concerning because in a study published in The Lancet, scientists convened by the World Health Organization found that glyphosate is "probably carcinogenic to humans."8 Past research has also found glyphosate residues “enhance the damaging effects of other food-borne chemical residues and toxins in the environment to disrupt normal body functions and induce disease.”9 

Glyphosate also causes extreme disruption of microbes’ function and lifecycle. What’s worse, glyphosate preferentiallyaffects beneficial bacteria, allowing pathogens to overgrow and take over. In a study published in 2013, researchers even concluded that glyphosate is a xenoestrogen that is functionally similar to estradiol, the most potent human estrogen, and concentrations in the parts-per-trillion range had carcinogenic effects.10

Overall, glyphosate has a number of devastating biological effects, including the following, which is why it’s a chemical you certainly do not want in your milk:

Nutritional deficiencies, as glyphosate immobilizes certain nutrients and alters the nutritional composition of the treated crop	Disruption of the biosynthesis of aromatic amino acids (these are essential amino acids not produced in your body that must be supplied via your diet)
Increased toxin exposure (this includes high levels of glyphosate and formaldehyde in the food itself)	Impairment of sulfate transport and sulfur metabolism; sulfate deficiency
Systemic toxicity — a side effect of extreme disruption of microbial function throughout your body; beneficial microbes in particular, allowing for overgrowth of pathogens	Gut dysbiosis (imbalances in gut bacteria, inflammation,leaky gut, and food allergies such as gluten intolerance)
Enhancement of damaging effects of other food-borne chemical residues and environmental toxins as a result of glyphosate shutting down the function of detoxifying enzymes	Creation of ammonia (a byproduct created when certain microbes break down glyphosate), which can lead to brain inflammation associated with autism and Alzheimer's disease

Nutrition Group Tells the FDA: Raw Milk Cheese Is Safe

In August 2015, the FDA issued a request for comments on "potential intervention measures to reduce the risk of foodborne illness" from raw milk cheeses. More than 70 comments have been added, including a comprehensive comment from the Weston A. Price Foundation. Sally Fallon Morell, president of the Weston A. Price Foundation who is also a cheesemaker, explained:11

"Unfortunately, the FDA is starting with an incorrect assumption, namely that more regulations would benefit consumers of raw milk cheeses … But the government's own data shows that there have been very, very few outbreaks from raw milk cheeses produced under the current regulations. Imposing additional testing or lengthening the aging period would simply drive many artisan producers out of business and reduce consumer choices."

Included in the Weston Price Foundation’s comments was an extensive review of the scientific literature related to raw milk cheeses, including their safety in comparison to pasteurized cheeses. According to Fallon Morell:12

“The scientific studies show that the diverse community of microorganisms in raw milk cheese effectively limits the growth of pathogenic organisms, and thus post-process contamination is actually a greater risk in cheeses made from pasteurized milk."

Mark McAfee has on many occasions tried to set the record straight with U.S. authorities regarding the safety of raw milk products, including cheese, to no avail. Most of the outbreaks associated with raw milk cheese have been linked to illegal Mexican bath tub cheese that is not made from raw milk produced in the U.S. – and new regulatory requirements against illegal bathtub cheese would be “futile.”13

Support Raw, Grass-Fed Milk Products

Raw milk dairy products from organically raised pasture-fed cows rank among some of the healthiest foods you can consume. It’s far superior in terms of health benefits compared to pasteurized milk, and if statistics are any indication, it’s safer, too.

While many believe that milk must be pasteurized before it can be safely consumed, it’s worth remembering that raw milk was consumed for eons before the invention of pasteurization. It’s also important to realize that pasteurization is only really required for certain kinds of milk; specifically that from cows raised in crowded and unsanitary conditions, which is what you find in confined animal feeding operations (CAFOs).

It really needs to be pasture-raised, NOT pasteurized. Organically raised cows that are allowed to roam free on pasture where they can graze for their natural food source produce very different milk. Their living conditions promote and maintain their health and optimize their milk in terms of the nutrients and beneficial bacteria it contains. A number of supportive legislative efforts are underway.

This includes the Milk Freedom Act of 2014 (HR 4307) and the Interstate Milk Freedom Act of 2014 (HR 4308), the latter of which would allow raw milk to be sold nationwide, across state lines. HR 4308 would also prevent the federal government from interfering with trade of raw dairy products between states where distribution or sale of raw milk is already legal. In 2014, Rep. Thomas Massie said:14

"As a producer of grass-fed beef, I am familiar with some of the difficulties small farmers face when marketing fresh food directly to consumers. Our bills would make it easier for families to buy wholesome milk directly from farmers by reversing the criminalization of dairy farmers who offer raw milk. The federal government should not punish farmers for providing customers the foods they want, and states should be free to set their own laws regulating food safety."

The fight over raw milk stands as a symbol of the much larger fight for food freedom. If the FDA and other government agencies are allowed to impose their view of "safe food" on consumers, raw milk won't be the only thing lost — all food could potentially be pasteurized, irradiated, and genetically engineered.

The effort to reclaim your right to buy and consume raw milk is leading the way for everyone who wants to be able to obtain the food of their choice from the source of their choice. So please, get involved! Getting your raw milk and other food from a local organic farm or co-op is one of the best ways to ensure you're getting high-quality food. You can locate a raw milk source near you at the Campaign for Real Milk Website.

California residents can find raw milk retailers by using the store locator available at www.OrganicPastures.com. As with all foods, the source matters, and this is just as true with raw milk as any other food. If you’re interested in raw milk, here are tips for finding high-quality raw milk sources.

http://articles.mercola.com/sites/articles/archive/2015/12/22/pesticides-milk.aspx

This post is on Healthwise

Americans Are Drinking Themselves to Death at Record Rates

More than 30,700 Americans died from alcohol-induced causes last year

• Melissa Chan @melissalchan
 

Dec. 22, 2015

Americans are drinking themselves to death at a record-breaking rate, according to a report.

More than 30,700 people in the country died in 2014 from alcohol-related causes, including alcohol poisoning, the Washington Post reports, citing new federal data. Last year’s rate of 9.6 deaths per 100,000 people is an increase of 37% since 2002, according to the newspaper.

More people died from alcohol in 2014 than from overdoses of prescription painkillers and heroin combined, the Post said. Those causes did not include deaths from drunk driving or homicides committed while drunk.

Excessive alcohol use is a leading cause of preventable death, according to the Centers for Disease Control and Prevention. It accounted for about 88,000 deaths each from 2006 to 2010, health officials said.

[Washington Post]

http://time.com/4159409/alcohol-deaths-america/?xid=time_socialflow_twitter

This post is on Healthwise

Powerful Protein Sources That Can Make You Healthy (and Thin!)

Protein builds you up. Growth and repair are protein’s major roles: Your body uses the protein you take in as food to build cells, synthesize new proteins, and keep your tissues healthy. Eating adequate protein supports your physique and satisfies your appetite.

This post is on Healthwise

By Wendy Warner and Kellyann Petrucci from Boosting Your Immunity For Dummies

Protein is a nutritional powerhouse in that it provides important immune-boosting nutrients — essential fatty acids (good fats), vitamins, and minerals. Among these minerals is zinc, which helps in the production of infection-fighting white blood cells. Even a mild deficiency in zinc can open the door to many diseases and infections. So sufficient amounts of protein are wonderful in supporting a healthy immune system.

Enlarge 1 The protein in meats strengthens your body by building strong muscle, providing fuel storage for bursts of energy, and even helping your body burn fat, which keeps you healthier. Buy the leanest, organic grass-fed, free-range meat as possible. Beef, buffalo, lamb, goat, turkey, chicken, organic organ meats, pasture-raised pork, nitrite- and gluten-free deli meats, and nitrite- and gluten-free sausages are all good sources.	Enlarge 2 Wild meat (game) is the best kind of meat, if you can get it, because it’s full of good fats. Venison, rabbit, pheasant, quail, and even boar are all good choices.	Enlarge 3 Purchase the best quality meat that hasn’t been irradiated with chemicals, which is counterproductive to your boosting immunity efforts. When buying conventional meats, look for food that hasn't been irradiated  (exposed to ionizing radiation to kill bacteria, viruses, or microorganisms). Choose the leanest cuts and trim all visible fats before cooking. Make sure you drain as much of the fats released before you cook.
Enlarge 4 The benefit of fish is that healthy fish are loaded with healthy fats. Purchase wild-caught, sustainable fish when you can. Fattier, deep cold-water fish are your best choices. Salmon, sardines, mackerel, cod, and herring are all great for boosting your health. Tuna packed in olive oil is another choice to add to your grocery list.	Enlarge 5 Eggs are amazing: They’re rich in key nutrients, especially fat-soluble vitamins A and D, and the egg yolk is also loaded with brain food and immune-fighting nutrients. Capture as much of this immune-building nutrition as possible by buying the best quality. Organic pastured eggs have the best fatty acid profile. If you can find a farm that carries pastured eggs, you’re sure to get an explosion of nutrients! Studies show that dietary cholesterol has very little affect on blood cholesterol. Actually, the egg yolk contains choline,which is a natural fat transporter, keeping cholesterol out of the blood! Dietary cholesterol is simply not a good indicator of heart disease.	Enlarge 6 If you choose to eat vegetarian protein sources, the most optimal choices are organic, non-GMO (genetically modified organisms, which have had changes introduced into their DNA by genetic engineering techniques), plant-based foods. Good choices are lentils, black beans, pinto beans, and red beans because they have the lowest impact on blood sugar (and having your blood sugar spike up and down causes you to become unhealthy and overweight). If you buy canned beans, be sure to rinse them a couple of times before eating. If you’re preparing dried beans, soak them for at least 12 hours before cooking. Rinsing and soaking remove the starch (and salt, if canned) and reduce the gassiness that beans cause for many people. Other possible choices are full-fat yogurt and kefir from milk of pasture-raised cows, high-quality protein powders, natto, and tempeh.

http://www.dummies.com/how-to/content/powerful-protein-sources-that-can-make-you-healthy

Protein - Are You Sabotaging Your Health and Longevity by Eating Too Much Protein?

Protein is essential for your health as it's a structural component of enzymes, cellular receptors, signaling molecules, and a main building block for your muscles and bones.

December 21, 2015 

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Story at-a-glance

• Americans consume the most meat per capita in the world — more than 175 pounds of pork, poultry, and beef per year, and evidence suggests this is far too much for optimal health
• Excessive protein could actually be worse than eating too many carbs. Excessive protein can stimulate two biochemical pathways that accelerate aging and cancer growth
• People who get 20 percent or more of daily calories from protein have a 400 percent higher cancer rate, and a 75 percent higher risk of mortality, compared to those who get only 10 percent of daily calories from protein

By Dr. Mercola

Protein is essential for your health as it's a structural component of enzymes, cellular receptors, signaling molecules, and a main building block for your muscles and bones.

Proteins also perform transport carrier functions, and the amino acid components of proteins serve as precursors for hormones and vitamins. But, when it comes to how much you need on a daily basis, there is a wide variety of opinions.

With advancing age, getting adequate amounts of high-quality protein is especially important, as your ability to process protein declines with age, as does the level of age-related muscle loss (sarcopenia), thereby raising your protein requirements.

That said, you'd be wise to monitor your intake to make sure you're not overdoing it. Americans consume the most meat per capita in the world — more than 175 pounds of pork, poultry, and beef per year,1 and evidence suggests this is far too much for optimal health.

Making matters worse, the vast majority of this meat comes from animals raised in concentrated animal feeding operations (CAFOs), the quality of which is significantly inferior to organically raised, pastured, or grass-fed and grass-finished meats.

CAFO meats are also associated with an increased risk for antibiotic-resistant disease, and may be a source of prion-like proteins associated with mad cow disease and Alzheimer's.

Adverse Consequences of Excessive Protein Intake

It's important to realize that there is an upper limit to how much protein your body can actually use. And, on the average, Americans consume anywhere from three to five times more protein than they need, along with far too many carbohydrates and insufficient amounts of healthy fats.

To understand why eating too much protein is a bad idea, consider the following:

• When you consume more protein than your body needs, your body must remove more nitrogen waste products from your blood, which stresses your kidneys.2 Chronic dehydration can result, as was found in a study involving endurance athletes.3
• Excessive protein can have a stimulating effect on an important biochemical pathway called the mammalian target of rapamycin (mTOR). This pathway has an important and significant role in many cancers. It's also a significant regulator of the aging process.
• Excessive protein also adversely impacts the GCN2 pathway, which like mTOR is involved in the aging process. As noted by health and nutrition blogger Dan Pardi,8 limiting protein beneficially inhibits this pro-aging pathway:

General Protein Recommendations

The Recommended Daily Allowance (RDA) established by the Institute of Medicine (IOM),10 is 0.80 grams of high-quality protein per kilo (kg) of body weight (0.36 grams of protein per pound [lb] of body weight), or about 46 grams of protein per day on average for sedentary women, and 56 grams for sedentary men.

That RDA has a built-in "safety buffer," which means most of us actually need even less than that for optimal health. Yet Americans eat on average about 100 grams of protein per day11 — about double, or more, the RDA.

Considering the fact that the majority of Americans are overweight or obese, I prefer using a more precise formula, calculating your protein requirement based on lean bodyweight (i.e. muscle weight) only.

For optimal health, I believe most adults need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0.5 gram of protein per pound of lean body mass.

How to Calculate Your Protein Requirement More Precisely

In this formula, you must first determine your lean body mass. To do that, subtract your percent body fat from 100. For example, if you have 30 percent body fat, then you have 70 percent lean body mass.

Then multiply that percentage (in this case, 0.7) by your current weight to get your lean body mass in pounds or kilos.

As an example, if you weigh 170 pounds; 0.7 multiplied by 170 equals 119 pounds of lean body mass. Using the "0.5 gram of protein" rule, you would need 59.5 or just under 60 grams of protein per day.

100 – % of body fat = % of lean mass X actual weight X 0.5 gm protein = total grams of protein recommended Example: A 170 lb individual with 30% fat mass 100% total weight – 30% fat mass = 70 % lean mass 0.70 X 170 = 119 X 0.5 = 60 grams of protein recommended

For comparison, following the current US dietary guideline, which is based ontotal body weight, a 170 pound individual (regardless of their fat to muscle ratio) would need about 61 grams of protein per day. At first glance, these recommendations appear to be close enough to dissuade arguing.

The primary difference is that US guidelines do not take fat mass into account, which can vary wildly from one person to the next, even if they weigh the same.

For example, if this theoretical 170-pound person has a fat mass of only 15 percent, his protein requirement would be just over 72 grams. To use myself as an example, I weigh 173 pounds and have 10 percent body fat, which means my lean body weight is just under 156 pounds.

Using the above formula, my protein requirement is about 77 grams a day, although I typically don't go over 75 grams per day. I use MyFitnessPal to enter everything I eat and carefully calculate my protein requirement to the gram. You do not want to guess here, as it's simply too important. This is really the only nutrient you need to keep hard track of. Just be sure to enter the correct foods and amounts into the program, as the results will be inaccurate if you don't enter the correct details.

Protein Requirements Are Higher for Seniors, Pregnant Women, and Athletes

Certain individuals and life circumstances do raise your protein requirements. This includes seniors, pregnant women, and those who are aggressively exercising (or competing). As a general rule, these individuals need about 25 percent more protein.

Personally, even though I walk about 9 miles a day and work out for an additional hour a day, I still limit my protein to 75 grams per day. Some researchers12,13,14 argue that those over 50 may need to double the RDA of protein to prevent sarcopenia (age-related muscle loss), but based on everything we've already discussed, I would caution against arbitrarily increasing your protein intake if you're elderly.

Consider it only if you're currently eating far below the RDA. Your best bet, I believe, is to use the formula detailed above, to calculate your protein requirement based on muscle weight (lean weight), and then add 25 percent to that figure.

It's important to realize that protein in and of itself is not a magic solution against sarcopenia. You need strength training to actually build muscle and strengthen your bones. (If you have cancer, you'll want to be particularly cautious about stimulating the mTOR pathway with excessive protein).

In addition to exercise, the elderly may also benefit from increased leucine intake. The amino acid leucine signals your muscle to increase protein synthesis. In fact, leucine has been shown to stimulate your muscle protein synthesis even during times of food restriction or after prolonged physical hardship.

The highest concentrations of leucine are found in dairy products: particularly high-quality cheese and whey protein. Based on nitrogen-balance measurements, the requirement for leucine to maintain body protein is 1 to 3 grams daily, but to truly optimize its anabolic pathway, you may need as much as 8 to 16 grams daily. For more information and dietary recommendations to boost your leucine intake, please see this previous article that discusses how to prevent age-related muscle loss.

Translating Ideal Protein Requirements Into Foods

Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, and nuts. To determine whether you're getting too much protein, simply calculate your lean body mass as described above, then write down everything you're eating for a few days, and calculate the amount of daily protein from all sources.

Again, you're aiming for one-half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams of protein per day. If you're currently averaging a lot more than that, adjust downward accordingly. You could use the chart below, or simply Google the food you want to know and you will quickly find the grams of protein in the food.

MyFitnessPal also has a comprehensive database of foods, just be careful to enter the correct food and portion as similar foods may have widely varying nutrient levels.

Red meat, pork, and poultry average 6 to 9 grams of protein per ounce. An ideal amount for most people would be a 3-ounce serving of meat (not 9- or 12-ounce steaks!), which will provide about 18 to 27 grams of protein	Eggs contain about 6 to 8 grams of protein per egg. So, an omelet made from two eggs would give you about 12 to 16 grams of protein. If you add cheese, you need to calculate that protein in as well (check the label of your cheese)
Seeds and nuts contain on average 4 to 8 grams of protein per quarter cup	Cooked beans average about 7 to 8 grams per half cup
Cooked grains average 5 to 7 grams per cup	Most vegetables contain about 1 to 2 grams of protein per ounce

Interestingly, while fish is typically considered a good source of protein, most fish contain only HALF of the protein found in beef and chicken. According to Dr. Longo,15 the reduced protein content in fish may actually be one reason why the Mediterranean diet is linked to life extension and reduced risk for chronic disease. In essence, those who eat more fish than red meat are automatically getting far less protein.

High-Protein Plant Foods

You can also get plenty of protein from plants. In addition to the foods listed above, a few others deserve special mention for their exceptional protein value:

• Hemp seeds (hemp hearts): About 33 percent protein, providing 11 grams per 3 tablespoons; also contain all 20 amino acids in an easily digestible form, and are loaded with omega-3 fats16
• Chia seeds: About 14 percent protein, providing about 4 grams per 3 tablespoons;17 also high in omega-3 fats (but most are ALA)
• Spirulina: 70 percent protein by weight; 6 grams of protein per 10 gram serving; contains 18 of the amino acids and all of the essentials, and is easily assimilated (avoid spirulina if allergic to iodine or seafood)
• Sprouts: The quality of the protein and the fiber content of beans, nuts, seeds, and grains improves when sprouted; sunflower sprouts provide some of the highest quality protein you can eat, along with abundant iron and chlorophyll; kamut, hemp, quinoa, and bean sprouts are also good sources
• Bee pollen: 40 percent protein and one of nature's most complete foods; you wouldn't eat a large amount of bee pollen at any one time, but it's an excellent addition for variety

Be Very Selective About Where Your Meat Comes From

The quality of the meat you eat is just as important as the quantity. As a general rule, the only meat I recommend eating is pastured, grass-fed, and grass-finished, ideally organically raised meats (and of course, the same goes for dairy and eggs.) Meat from pastured or grass-fed animals is FAR superior to factory farmed meats.

CAFO beef and poultry is likely to be contaminated with herbicides, pesticides, hormones, antibiotics, and other drugs, as well as GMOs from the genetically engineered grains these animals are typically fed. The routine practice of feeding herbivores meat and animal byproducts also increases the risk of CAFO meats to be contaminated with infectious proteins associated with Mad Cow and the human version of the disease, known as Variant Creutzfeldt-Jakob disease.

Research suggests this disease may actually be part of the Alzheimer's disease puzzle. The damage is identical to that seen in mad cow disease, except for the rate of speed with which the infection destroys your brain and causes death.

In 2009, a joint research project between the US Department of Agriculture (USDA) and Clemson University determined a total of 10 key areas where grass-fed is better for human health than grain-fed beef. In a side-by-side comparison, they determined that grass-fed beef was superior in the following ways:18

Higher in total omega-3s	A healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs. 4.84)
Higher in CLA (cis-9 trans-11), a potential cancer fighter	Higher in vaccenic acid (which can be transformed into CLA)
Higher in the B-vitamins thiamin and riboflavin	Higher in the minerals calcium, magnesium, and potassium
Higher in vitamin E (alpha-tocopherol)	Higher in beta-carotene

Normalize Your Protein Intake to Optimize Your Health

Pinning down the ideal amount of protein can be tricky business, with plenty of variables adding to the confusion. However, a good starting point is to calculate your need based on your lean body weight. I believe it would be quite rare for someone to need more than 0.5 gram of protein per pound of lean body weight, taking into account the fact that pregnant women, athletes and seniors may need about 25 percent more on top of that.

I strongly encourage you to do a careful analysis of precisely how much protein you are eating every day. The results may surprise you, as I'm sure many are consuming more than 100 grams per day, and very few people would need that much.

You would have to be a 6-foot-4 inch, 225 pound athlete with 10 percent body fat to need that much. While higher protein may aid weight loss, the drawbacks are manifold, and can easily outweigh this benefit. Shifting over to higher quality protein sources is also important, as factory farmed animal foods come with drawbacks that go beyond the issue of protein.

http://articles.mercola.com/sites/articles/archive/2015/12/21/excessive-protein-intake.aspx

This post is on Healthwise