Welcome back. In this section, we're going to talk about protein. A lot of people think that proteins are so important and Americans seem to be very concerned that they're not getting enough. But the truth of the matter is that actually Americans tend to eat more protein almost twice as much as needed on a daily basis. So you actually have some room to look at these portion sizes of three ounces for ounces or five ounces. If you're particularly if you're doing animal proteins, and you can play with them a little bit find out is when you start seeing all those vegetables that are on your plate now, that the amount of protein that you're eating really, that three ounce size is plenty and you feel full after a meal about proteins.

So proteins can be found plant based, or they can be found Animal based, plant based examples would be nuts and seeds, beans and legumes, those have a high amount of protein. And they also have something that's a high amount of fiber because it's plant based. So it has to for one, whenever you eat any of those, now, animal sources of protein, you can have any kind of fish. You can have any type of poultry or fowl. You can have red meat, and you can have things like pork, which are white meat, all of those are considered proteins, and they're also considered Whole Foods. Now, my recommendation if you're going to use animal based products, there are a couple of things I would recommend.

First of all, I would recommend that you eat anything that's organic or anything that's wild. The reason why I recommend those is because those actually have more new nutrients for you, anti inflammatory products for you, when you eat things that are wild. What do I mean by that? If you're going to have salmon or some kind of fish, if you get it wild, that means that it's not farm raised, but it's wild and it's actually in its natural environment. It's eating plankton and other things that have trace nutrients in it. It gets into the food, which gets into us, when we have things that our farm raise like salmon, for example.

Then they actually feed the salmon corn, salmon don't eat corn, but when they feed them corn and grains to fatten them up, then they actually start to reduce the amount of omega threes and other anti inflammatory products in them. So if you're going to do fish, think about wild and think about hold water fish like COD or Haddock or other things that are found in the wild and in the deep Because those are going to have the most nutrients associated with them. If you're gonna do chicken or fowl, like goose, or Cornish game hens, for example, you want to actually have those things that are what they call farm, that they're actually in the farm and they're grass fed. So if they're grass fed, they're getting nutrients from the grass that actually helps put nutrients into you. If they're pent up in cages, then they're actually not getting those high nutrients in in them, they actually increase the anti inflammatory properties.

They also give them antibiotics and other things that actually go into our bodies and make us less able to use antibiotics when we need them. So for those I would say, grass fed would be the best way to do that. Okay, or free range is another word you might use. If you are going to do red meat. Then again, you want to Do grass fed, you do not want to do commercially raised beef that I had that are going through that same process I just described with the chickens. And the other thing you want to think about is if you are going to do that, just minimize the amount that you use.

Studies have shown that cancer causing agents when you're eating that red meat, when you eat the red meat four times or more per week, you have a higher incidence of things like colon cancer, and that's the reason why we reduce the amount of red meats. Pork, I don't recommend. For me personally, I just think that there's a lot of lovely saltiness to pour but at the same time, it actually is not something that I actually recommend for patients or for clients or for you. So there you go, and we're talking about the different types. proteins. Now one thing I have not mentioned yet, is dairy and eggs.

So dairy is milk, and any type of milk products that you're finding from a cow or a sheep, or goat. And again, if you're going to have those things, you want to make sure they're organic, but I want to make sure that you know, 75% of human beings become lactose intolerant over their lifetime. And what that means is the lactose is an is a enzyme that we use to break down dairy products. When we become lactose intolerant, we stopped producing that enzyme, and it causes gas and bloating when we try to eat dairy products or cheese. People usually become very familiar with this in their 20s 30s and 40s. If that's happening to you, it means that milk and dairy products, not good for your particular system.

You cut them out You will feel better and you will have more energy. Eggs. Again, just like with the chicken, if you're going to use them free range is the way to go. They generally will have more omega threes, which are anti inflammatory. And that's better for you. A lot of people think that eggs are bad, they cause cholesterol issues.

But if you're using high quality eggs that have that omega three or that are free range, then you're actually not going to have that problem. So just consider that when you are deciding on that. So that is our scope of proteins. Alright, that was a lot of good information about proteins. And now you can fill out your handout. And then you'll give you some ideas about how to balance your animal proteins and introduce some plant based proteins if you haven't before, that will be really helpful for you, if you're already on your way to being a plant based person and just make sure that you getting enough of those proteins in your diet on a daily basis, they still should be eaten with every meal.

Okay, keep up the good work. Fill out the handout and I'll see you in the next section.