DR. BRAADT’S NUTRITION TIPS THE IMPORTANCE OF PROTEIN
How much protein do you need and what is the best source? • A good rule of thumb is 3–4 ounces of protein per meal. Your body can only absorb a maximum of 35 grams (5–6 ounces) of protein from a meal. • Consume grass-fed meats (vs. grain-fed) and organic poultry or at least eat the meats labeled “no hormones, antibiotics, nitrates/nitrites, preservatives, or artificial ingredients,” and “wild-caught” rather than “farm-raised” fish. • If you can consume dairy products, choose only organic dairy brands . Limit yourself to 3 ounces per day of whole milk cottage cheese, Brie, cream cheese, heavy cream, sour cream, or whole milk plain yogurt. Eggs are a great source of protein and amino acids. Check out WorldsBestEggs.com . Eggs won’t increase cholesterol because they are loaded with lecithin, which is found in the yolk, so eat the whole egg . • Raw nuts and seeds are a great source of protein but only with your meals, if you’re doing an intermittent fasting eating plan (Healthy Keto/ IF). Pecans, almonds, macadamia, and walnuts are great choices, as are sunflower and pumpkin seeds. Start with a 1/4 cup per day with your meal. Organic nut butters are also great. Don’t eat too many nuts as you may bloat from stressing your gallbladder, causing right shoulder pain. Let me know if you have any questions or have suggestions on what you’d like discussed in this Nutrition Tips column.
1. In a pot, cook chicken thighs in lightly salted water or chicken broth for 30 minutes or until you can easily pull the meat apart with two forks. Remove meat and save broth. 2. Heat coconut oil in a saucepan. Add chopped onion and Tex-Mex seasoning. Stir continuously and fry until onion gets soft and translucent. Stir in broth and coconut cream. 3. Add diced rutabaga and simmer for 20 minutes. Add carrots and cook for 5 more minutes. 4. Mix with an immersion blender or hand blender and add salt and pepper. Add more water or broth until you reach desired consistency. 5. Top soup with chicken, roasted pumpkin seeds, paprika, freshly Protein is vital for good health. However, the amount of protein and source of protein matter. Amino acids are the building blocks of protein and can be grouped into essential and nonessential amino acids. Essential amino acids cannot be made by your body and must come from your diet. Nonessential amino acids can be produced by your body. Protein is a powerful trigger for fat burning hormones, such as glucagon and growth hormones , if you don’t consume too much. Glucagon, unlike insulin, makes you thin and is triggered by adequate protein and exercise. Growth hormones build up cartilage and collagen. Without them, your joints and muscles fall apart, and you age faster. They regulate your energy between meals, are active at night when you sleep, and are also stimulated by protein and intense exercise. squeezed lime juice, and fresh cilantro. DIRECTIONS
SUDOKU
Tex-Mex Pulled Chicken Soup
INGREDIENTS
• 4 3/4-pound boneless chicken thighs • 2 cups water or chicken broth • 2 tablespoons coconut oil • 1 yellow onion, chopped • 3 tablespoons Tex-Mex seasoning • 1 3/4 cups coconut cream • 2/3 pound rutabaga, diced • 1/2 pound carrots, coarsely grated • 1/4 cup roasted pumpkin seeds • 1 teaspoon paprika • 4 tablespoons lime juice • Salt and ground black pepper to taste • Fresh cilantro (optional)
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