Piggybacking off of yesterday’s post, we’ll get into part 1 of proteins today. Everyone knows protein will help you pack on muscle, but it can also assist in fat loss. Start eating these “clean” proteins and you’ll see great changes to your health and body very soon!
Eggs – Eggs are the purest form of protein on this rock we call Earth. There’s been a HUGE debate about whether or not egg yolks are really the cause of high cholesterol of late. Government agencies have led us to believe that the yolks found in eggs are supervillains that should never be consumed. In actuality, the choline found in egg yolks helps to PREVENT the build up of cholestrol and fat in the liver. By not eating the yolk, you lose every bit of choline found in the egg. What else does choline deliver to your body? Glad you asked! Choline flexes it’s muscles to assist your body with cardiovascular and brain function, as well as maintaining the health of your cell membranes. To go along with that pure awesomeness, when choline hits your system, it forms a metabolite called betaine, which helps lower homocysteine, thus lowering your chances for heart disease. There are 6 grams of protein found in one large egg. Throw 4 eggs in a pan with some (insert as many veggies here), and you’re starting your day off right!
Chicken and Turkey – 4 ounces of boneless, skinless chicken breast (light meat) = 35 grams of protein, BOOM! You’re welcome! Dark meat chicken is loaded with much more calories and fat, so be easy on it (said, wait for Thanksgiving). Chicken is also a great source of potassium, phosphorous, niacin, and selenium. These babies give you great antioxidants in the fight on free radicals and cancer prevention. Turkey is pretty much the same. Light meat turkey is the same as light meat chicken, with a bit less fat. Dark meat turkey is a bit higher in fats than dark meat chicken, especially in the saturated fat category.
Beef – If you can get grass fed beef, do it. Cattle are supposed to eat grass, not grain. But thanks to corporate America in order to turn massive profits, most of our cattle in the U.S of A are having their faces stuffed with grain. Grass fed beef has higher nutritional value than grain fed beef across the board. Cattle that feed on grass as they should have a 60 percent higher omega-3 content than grain fed beef. Omega-3 fatty acids reduce inflammation and help against chronic diseases (i.e heart disease). 3 ounces of any cut of beef will land you between 18-26 grams of protein. Be mindful of the grain fed beef, my young padawan.
Lamb – Lamb is a great choice because pretty much all lamb is grass fed. It holds high amounts of omega-3 fatty acids as its grass fed beef cousin. For every 4 ounces of lamb you eat, you get 220 calories, 30 grams of protein, along with calcium, magnesium, phosphorus, selenium, potassium, and niacin. Lamb is also high in vitamin B12.
Liver – Has the highest amount of nutrients out of any food out there. 4 ounces of liver (beef, chicken, or calf) contains anywhere between 20-24 grams of protein. Liver is the best source of every B vitamin and a single 3 ounce serving will deliver the daily value needed for vitamin A, riboflavin, copper, and vitamin B12. Other nutrients covered by this powerhouse are selenium (major cancer fighter), zinc, niacin, folate, thiamin, vitamin B6, iron, and vitamin C. BOOM! #GAI
Game Meats – Better said, buffalo, venison, and elk. For every 3 ounces of buffalo, venison, and elk, you get 26 grams of protein. Each portion contains 130 calories and is a great assistance in controlling cholesterol as well as reducing the risk of heart disease.
That’s all for today! Tomorrow, I’ll dive into Seafood and Fish, so be sure to stop by! Have a great Friday night and I’ll see you tomorrow!