Unrefined? What do I eat that has protein?

Protein is one of my biggest go to focus points with clients, patients and family members. Are you getting enough protein? Do you even think about protein? Are you getting way too much protein? My husband and I had dinner once with a couple and the other couple's male counterpart discussed his diet regimen with us that included LOADS of protein powder. The man was taking in well over 150 grams of protein a day. Unless you are a numbers/science/nutrition geek like I am you may not realize that 150 grams is way too much but that is OK, that is what Registered Dietitians are for...to help with a balanced meal plan. 

If you have ever tried the Atkins diet or modified South Beach diets or  protein only diets you will find that the "science" behind these diets are based on Ketosis. Ketosis is when your body increases the ketones in your blood causing it to burn fat as the primary fuel. 
It does not mean that these diets are good because frankly, they are not balanced and you miss out on other nutritionally dense foods. You will loose weight but it is only a temporary band-aid when the focus should be a lifestyle change. 

What does all of this mean for Unrefined living?

So here is the 411...you need protein and it should take up roughly 20% of your diet. Whether you are vegan, vegetarian or carnivore protein is an important part of your diet and your families diet.

Here are some recommended sources of protein for unrefined living:

Eggs- Poach, scramble, hard boil or fry in coconut oil. 

Lean cuts of beef -Loin and round are the leanest cuts of the cow. Consider switching to farm raised and grass fed trying to steer clear of corn fed.
Chicken (without the skin), consider also switching chicken to farm raised and grass fed. 
Pork- I am not a big fan of pork but if it is a must on your go to list think lean white meat. NOT BACON...say no thanks to nitrates, salt and fillers.
Some other sources of protein include dairy products. We will touch these products in later posts. But until then consider buying only skim or low-fat dairy and organic dairy products ( I know this can be expensive but other than apples and a few other fruits or vegetables, I only recommend buying organic dairy products). 
Beans are a great source of protein and with hundreds of varieties to choose from you should be able to find your favorite. 
Nuts and seeds are also a good source of protein, especially easy to squeeze into snack time. 
Soy products also contain protein. We will explore soy products in a later post as well but in the meantime stick with Edamame and soy milk. 
Fish is a great source of not only lean protein but good fats. Bake it, grill it or broil it and stay away from farm raised or imported fish from other countries. Canned tuna is OK as long as it is stored in spring water. 
Grains are another source of protein that we will explore in later post as well, especially quinoa. 

Take some time to think about what you eat and where you get your protein from. It's easy to get it unrefined which will make it healthier for you and your family. Stay tuned for more recipes and ways to eat unrefined! 

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When should you call a Registered Dietitian?

How Registered Dietitians Can Improve the Health of Americans and

Save Health Care Dollars

A registered dietitian or “RD” serves as an integral liaison in helping individuals

and communities make changes for a healthy delicious diet.

Here are some reasons to consult a RD:

1. You have prediabetes and want to stave off diabetes. A registered dietitian

can change your life by teaching you skills that will help you lose and keep

off weight and keep diabetes at bay.

2. Your community has high levels of obesity. A registered dietitian can

work with public health, government, school and other local leaders to

create wellness programs that promote healthful eating and physical

activity for everyone.

3. You are a marketing manager for a large food company and know

consumers’ preference for good-tasting food that is healthy. A registered dietitian can make the connection and work with your food scientists to develop new products that will be successful in the marketplace.

4. You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

5. You have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. A registered dietitian will work with you to develop an eating plan for your new needs.

6. You realize you need to feed your family healthier foods but you do not cook. A registered dietitian who has special culinary skills can teach you how to cook in a simple, convenient way.

7. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

8. Your community wants more local foods to be available. A registered dietitian can lead efforts to make sure foods will not only be healthy but also will positively affect the local economy.

9. You just had your first child, are concerned the baby is not eating enough and need help and confidence for breastfeeding. A registered dietitian can provide guidance and assurance that you and your infant are getting enough iron, vitamin D, fluoride and B vitamins.

10. Your mother, who is increasing in age, wants to stay in her home. A registered dietitian leading a local congregate dining and home delivered meals program can obtain a nutrition screening to make sure this happens.

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Contact a Registered Dietitian today!

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