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HEALTHY PROTEINS

Proteins are the building blocks of our body,

helping to properly form our skin, nails, hair,

organs . . . you get the picture! Without enough

high-quality protein, our bodies cannot grow

and thrive. Healthy protein options include

the following:

100% grass-fed, pasture-raised beef; pasture-

raised pork; and pasture-raised lamb: “Grass-

fed” refers to the actual diet of a cow, which

should exclusively consist of grasses. Industrial

farms often feed cows grain instead of grass,

which is cheaper and fattens them more quickly.

“Pasture-raised” refers to the environment and

lifestyle of the animals. A pasture-raised cow,

pig, or lamb is raised in a natural environment

conducive to the health of the animal—that is,

how they would ideally live if left to their own

devices. When purchasing beef, look for grass-

fed and pasture-raised. With pork and lamb,

the best you can look for is pasture-raised. If

you want to know what the animals have been

eating, you can contact the company.

Pasture-raised poultry: There are so many

labels out there when it comes to poultry in

general and chicken in particular. Here’s a

basic breakdown: “Free-range” simply means

that the producers must demonstrate that

chickens have outdoor access. However, this

could mean (and often does) one tiny door

leading to the outside in a crowded warehouse

of chickens, so very few ever actually see

the sunlight. “Organic” refers to the type

of feed the animals are given, which can be

completely unnatural, as long as it is certified

organic. It doesn’t speak to the care-taking

practices, so it is our responsibility to inquire.

I personally buy organic rotisserie chickens

from Whole Foods, because they also meet the

5-Step Animal Welfare Rating criteria.

Eggs from pastured-raised poultry: Note,

just because an egg is “local” doesn’t mean

that it comes from pasture-raised chickens.

Again, do some digging on your own to

understand the farm’s practices. Egg yolks

from pasture-raised chickens are one of the

most healthful foods available. They contain a

host of vitamins, including ample vitamin D,

which is difficult to come by in food sources.

They’re full of minerals, such as magnesium,

calcium, and iron, as well as antioxidants

like beta-carotene. Generally, the darker and

more golden/orange an egg yolk is, the more

nutrient-dense it is.

Wild and sustainable shellfish and fish:

Purchasing wild-caught, sustainable seafood

ensures that you are getting the most

nutrient-dense products, and you’re not

contributing to the extinction of any species.

The omega-3 fatty acids found in wild,

sustainable fish and shellfish are incredibly

healing: they can help improve cholesterol

levels, lower inflammation (see Healthy Fats,

page 25, for definition), and boost mood, to name a few benefits. Depending on where you live, it can be easy to source affordable quality seafood. However, that is not the case for me in landlocked Tennessee. As a result, I order my seafood from Vital Choice (vitalchoice.com). It can be expensive, but if you order in bulk and use sparingly, it will last for months in the freezer.

note: If you can find pastured-raised

meat locally, that is the best option, because

you’ll be supporting sustainable practices

in your own area, and the meat should be

incredibly fresh.