One of the most important foods for optimal health, protein is essential for the body to survive and thrive. When digested, protein is broken down into amino acids that become the building blocks for making your body structure including muscles, bones, tendons, tissues, skin, hair and nails. Protein also boosts metabolism, regulates hormones, and balances neurotransmitters. These key functions work together to decrease body fat, reduce cravings, enhance brain functioning, improve sleep, prevent disease, promote longevity, and support your overall wellbeing.
5 Essentials For Including Protein
- Enjoy 25 grams of high quality protein per meal, especially breakfast (about 4 eggs, 3-4 ounces of fish/poultry/meat/seafood, 1 cup cottage cheese, 1 serving protein powder). It’s important to vary your protein sources to get a full spectrum of amino acids.
- Select high quality organic, hormone-free, antibiotic-free proteins. For extra nutritional benefits, particularly more anti-inflammatory omega-3s, select pastured, free-range and wild proteins.
- Balance each meal with plenty of anti-inflammatory, antioxidant-rich, fiber-filled plant foods such as veggies, fruits, gluten-free grains, beans, and legumes. Non-starchy vegetables, such as kale, cabbage, and broccoli, should cover most of your plate.
- Cook protein using low heat for longer time or high heat quickly. Try using a Sous Vide or Slow Cooker.
- Check your HCL status to make sure you’re breaking down and absorbing protein properly.
- Creamy Coconut Protein Shake
- Eggs with nitrate-free bacon/sausage, mushrooms and asparagus
- Quinoa flakes with vanilla protein powder, apple, walnuts & cinnamon
- Greek yogurt with cherries and chocolate protein powder
- Cottage cheese with raspberries and slivered almonds
- Time-Saver: Hard-cooked eggs with veggies
- Sous Vide wild salmon salad with spinach, strawberries & pecans
- Lettuce-wrapped beef burger with a kale salad
- Crock Pot pulled pork tacos with guacamole & tomato salsa
- Sliced turkey on sourdough with avocado, tomato & sprouts
- Bison chili with beans, peppers & raw milk cheese
- Time-Saver: Rotisserie chicken with sliced veggies & hummus
- Chocolate Chia Seed Pudding (optional: cacao protein powder)
- Sliced turkey rolled with spinach & avocado
- Celery with almond/peanut butter
- Baby carrots, sliced cucumber or bell peppers with hummus
- Tanka gourmet buffalo jerky
- Time-Saver: Canned sardines with walnuts & cayenne
- Grass-fed beef/bison: rich in B12, zinc, selenium, omega-3s & CLA
- Pastured eggs: rich in brain-boosting choline
- Free-range turkey: rich in mood-enhancing tryptophan
- Wild salmon: rich in omega-3s & the antioxidant astaxanthin
- Wild sardines: rich in omega-3s and energy-boosting B12
- Whey protein: one of the richest sources of the antioxidant glutathione
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!