Protein

Highlight: Cottage Cheese

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☁️COTTAGE CHEESE☁️
...nutritionally... 15 g of protein per 1/2 cup (muscles, repair + recovery, skin, hair)
High in B12 (brain health + energy)
High phosphorous helps repair tissues and cells, especially to prevent sore and tired muscles
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✨energetically✨
cottage cheese can help to ground you to the earth, as its deep minerals and proteins help to stabilize your adrenals and blood sugar levels— much needed for staying focused and calm (all the work and all the play can throw the body and mind for a loop)
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Eat cottage cheese with fruit, savor-ize it with cracked black pepper and extra virgin olive oil, you can even use instead of ricotta in lasagna...play around with it.

Depending on your level of dairy tolerance, maybe steer clear or take digestive enzymes with HCL ... 😋

Vegetable Protein

protein

I’m continuing this month on the topic of protein, one of the magical macronutrients that your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones, including immune system function, energy production when blood sugar is low, metabolic & digestive enzymes, and hair, skin, nails, collagen, & elastin production.

Last blog post, I spoke about complete protein and how to get it by consuming grass-fed, pasture raised, and wild-caught animals and fish. But as we all know, not everyone eats meat or fish.

Luckily, starchy and non-starchy vegetables also offer protein. The tricky part is that the majority aren’t complete proteins because they don’t contain the full amino acid profile. Not to fret, there are combinations to make them become complete proteins.

These must be properly combined to be complete …

  • beans with grains

  • beans with nuts or seeds

  • milk products with grains

Beans/Legumes + Grain Ideas …

  • garbanzo beans or black beans + quinoa

  • garbanzo beans + tahini = hummus

  • kidney beans in salad, sprinkled with sunflower seeds

  • pinto or black beans with + rice

  • lentils + rice

Nuts & Seeds + Grains or Beans/Legumes

  • cooked gf oats with walnuts, sprinkled with chia or ground flax

  • brown rice with black sesame seeds or shaved almonds

  • basil pesto with pine nuts OR cilantro pesto with pumpkins seeds over brown rice, brown rice pasta or tempeh

  • hemp seeds + gf grains and/beans

Healthy tip: You can eat them separately within a 36 hour period for them to still work in the body as complete protein.

Who says that you can ‘t find a vegetable that isn’t a complete protein?

Microalgae like chlorella & spirulina are highly absorbable, high in protein, beta-carotene, EFA’s & minerals. Refreshing & vital!

Bee pollen gives you energy, is a nutritive tonic, builds blood, decreases allergies

Nutritional yeast is full of fiber, B vitamins & chromium. Stimulates metabolism. No more than 2 tbsp. a day.

Check out those three superfood boosters that you should add to your repertoire now…

Animal Protein

sardines

what is protein?

Protein gives your body the structure and raw materials to anchor itself to the earth.

Your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones, including immune system function, energy production when blood sugar is low, metabolic & digestive enzymes, and hair, skin, nails, collagen, & elastin production.

Proteins are made up of individual building blocks called amino acids. These nutrients can be classified into three main categories: essential, nonessential and conditional amino acids. Nine of them are called essential because they can't be made by the human body and must be obtained from food.

A “complete protein” from sources like organic eggs and dairy products, fish, beef, and poultry contain all 9 essential amino acids.

When choosing animal meat, choose pastured or wild animals. Not only are they much leaner than their conventional counterpart but they are also higher in key nutrients, including antioxidants, vitamins (A, D & K2), and a beneficial fat called conjugated linoleic acid (CLA) that's been tied to improved immunity and anti-inflammation benefits. Plus, these animals are sustainably fed and in healthy ecological conditions.

Choose grass fed beef, organic, free-range poultry, pork, pastured dairy like cottage cheese, ricotta cheese, ghee, yogurt and kefir, undenatured whey protein powder.

Choose free-range, organically grown animals as the inherent energy of the animal combines with the vibration of the quality of the animal’s life. These animals are good at staying in the moment and living according to their instinctual selves. As we gratefully eat animal products, their energy is transferred into us and we feel more nourished and grounded.

Seafood is best when it is wild-caught, cold-water and oily fish like cod, halibut, herring, mackerel, wild salmon, sardines, and anchovies.

Farmed seafood on the other hand typically contains hormones, heavy metals, and toxins. The essential fatty acid ratios also change in farmed seafood then in wild seafood.

Food grown organically and sustainably will have a harmonizing effect on our energy because there were thoughtful and respectful ways that were brought in the cultivation of the food.

Protein -- the what, why and how

protein

what is protein?

Protein gives your body the structure and raw materials to anchor itself to the earth. Proteins are made up of individual building blocks called amino acids. A “complete protein” from sources like organic eggs and dairy products, fish, beef, and poultry contain all 8 essential amino acids. Your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones. Including:

  • Immune system function

  • Energy production when blood sugar is low

  • Metabolic & digestive enzymes

  • Hair, skin, nails, collagen, & elastin

signs of deficiency

  • Loss of muscle tone

  • Confusion

  • Slow wound healing

  • Irritability

  • Low libido

  • Food cravings

  • Too acid or alkaline

  • Fluid retention

  • Fatigue

  • Muscle weakness

  • Thin hair

  • Weak nails

  • Weight loss

signs of excess

  • Acidosis or dehydration

  • Constipation

  • Putrefaction in the gut if stomach acid is inadequate

  • Loss of bone

  • Muscoskeletal issues

  • Kidney dysfunction

  • Ammonia in the blood

How do I know how much protein I should have daily?

Here is a simple formula that helps you determine how much protein you should have daily.

1. weight in pounds divided by 2.2 = weight in kg

2. weight in kg x 0.8 -1.8 g/kg = protein in grams

Example: 145 pound woman who exercises moderately every week.

1. 145/2.2= 65.90 kg

2. 65.90 kg x 1.3 = 85.67 protein in grams daily

Sedentary adults should get 0.8 g of protein per kilogram of body weight, while endurance runners and strength training athletes need up to 1.4 or 1.8 grams of protein per kilogram, respectively. Also, if you are pregnant or recovering from an injury, protein intake should also be increased.

Now, the ability to digest, assimilate, and absorb the amino acids and nutrients from the protein in order to build, heal, and recover the stomach will need adequate amounts of hydrochloric acid (HCL), AKA stomach acid.

Hydrochloric acid (HCL) activates pepsin enzymes to break down protein. A simple way to produce HCL is to chew slowly and thoroughly. If needed, take a digestive enzyme with HCL like this Pure Encapsulations brand, that I recommend to all of my clients.

Check out my next blog post about getting healthy and lean protein from animal products. And stay tuned for vegetable protein next …

Healthy Snacking

Fruit snack

Healthy snacks give you energy, increase nutrient intake, stabilize blood sugar levels, and keep you satisfied. What makes a snack, healthy? Other than it being real and fresh food, healthy snacks contain all three macronutrients -- protein + fat + carbohydrates. 

Protein is necessary for muscle growth, tissue repair, and movement. Protein makes up skin, hair, muscles, nails, ligaments, tendons, enzymes, blood + hormones. 

Sources

Animal protein: sustainably raised animal food, fed with grass. Buffalo, poultry, beef, bison, pork, eggs

Plant protein: whole grains, beans, legumes nuts, seeds, algae, nutritional yeast, spirulina

Fats store energy, make hormones, transport vitamins, strengthen immunity, increase cognitive function and keep the brain healthy, stamina, and improves skin health, hair, and eyesight. 

Sources

Animal: wild caught oily fish, pasture-raised butter and animals, egg yolk, raw milk, cheese

Plant: nuts, seeds, olives, avocados, coconut, flax seed, chia seed

Complex Carbohydrates offer a quick source of energy, regulates protein and fat metabolism, plus they contain vitamins, minerals, fiber, phytonutrients. Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Sources

Grains: quinoa, buckwheat, millet, amaranth, oats

Fiber-Rich Fruits: apples, berries, bananas, pears, dates, etc. 

Fiber-Rich Vegetables: broccoli, leafy greens, carrots, etc. 

Beans/Legumes: kidney, black, black-eyed, chickpea, lentils, etc. 

SNACK IDEAS

  • sardines + avocado

  • hummus + vegetables

  • spiced nuts + extra virgin olive oil

  • cottage cheese + seeds + raw honey

  • raw energy bars

  • soft/hard boiled eggs

  • kale chips + nutritional yeast

  • chia pudding with nuts and seasonal fruit

  • fruit + vegetable smoothies and juice

  • pesto + vegetable sticks

  • thai vegetable and/or chicken spring rolls

  • vegetable soups

  • seasonal fruit

Aphrodisiac Foods

Aphrodisiac foods are interesting because they invigorate your libido for different reasons. Some of them increase blood flow and stimulation to erogenous zones of the body, others give you energy and stamina to go at it all night, others support sex hormone production, and knowing that all of them increase your libido just plain makes you feel sexy and others look sexy too. 

There are lots of foods that are aphrodisiacs, like chocolate for example, which everyone knows about. Here, I'm going to focus on some foods that nutrient dense and libido boosting. 

walnuts

Roman folklore tells us that WALNUTS were thrown at the bride and groom, (instead of rice) as a sign of fertility and that women often carried walnuts to promote fertility. 
 

Walnuts contain nitric oxide, which helps to plump and relax blood vessels and increase blood flow to our private parts. Penis erections and vaginal tissues become highly more sensitive and responsive to sexual stimulation, thus offering bigger and better orgasms. 

avocados

Avocados are full of beta-carotene, magnesium, and vitamin E. Vitamin E is called the “sex vitamin” because it improves circulation and blood flow to our private parts, decreases pms, helps menopausal symptoms, decrease prostate enlargement and helps with natural lubrication! 

HOW? By reducing hot flashes, vaginal dryness, and producing more estrogen. For men…vitamin E helps with erectile dysfunction (poor blood flow).

For half cup of this fruit, there’s 2.4 grams of protein…giving you energy and strength for late night sasss.

chilies

Chilies contain capsaicin, a compound that brings on the heat to your body’s temperature and circulation. These feelings arouse desire internally. Externally, this heat flushes your skin and lips, making them red and plump, maybe causing you to sweat a little. 

Even the thought of this can be powerful. Now, go and sprinkle some of this sex dust onto your avocado now.

oysters

Is it for real that oysters make you super sensual? Yes. But you have to eat about a dozen of them to feel that specific throbbing. 

WHY? 

Oysters are full of ZINC. Zinc is essential for making testosterone and for stimulating all sorts of genitalia. Oysters are also protein-rich, which keeps the bod vigorous til we’re of old age. 

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This one might be a hard one for people to get because most associate garlic with its unique smell. Interestingly, garlic has a special component to its aroma that magnetizes pheromones. 

WHAT? That same special component is ALSO PRESENT in female secretions.

For those not into female secretions, that’s ok because garlic produces some serious blood flow to those erogenous zones, increases sexual stamina and beasty energy.

SO, how can you add these into your life?

  1. Eat walnuts as snack or in your granola.
  2. Make guacamole.
  3. Make a salsa with fresh chilies and garlic. 
  4. Feast on oysters over red wine.

xo