Protein, Fat and Carbohydrates

Just the Basics

Protein contains amino acids necessary for building muscles, cells and cell repair. Amino acids also form neurotransmitters (such as serotonin) that affect mood and behavior. Without a steady supply of protein throughout the day you will most likely experience fatigue, moodiness, depression, hunger and also have difficulty benefiting from strength training.

Good Protein Sources:

Eggs, Meat, Poultry, and Fish.
Nuts, dairy foods and tempeh also supply protein in addition to fat and carbohydrate.

While it’s usually helpful to make lean sources of protein your predominant choice, there is no need to be afraid of having some protein with higher fat content.

Contrary to popular belief, much of the fat in animal protein is cholesterol-free and unsaturated. There is far less saturated fat in meat from animals that have been pasture-grazed on grass as opposed to factory-raised, grain fattened animals. Read more about the nutritional benefits of grass fed livestock
Fat is critical for brain structure and function. Much depression and many neurological illnesses such as Parkinson’s or MS are linked to inadequate fat in the diet. Different types of fat serve different purposes but in general fat is necessary for proper cell structure, hormone formation, immune system function, fat burning, skin health and just about every system of the body you can think of. Fat is also a great source of energy for the body, but only if the body is not overburdened with carbohydrates.

Good Fat Sources:

Olive Oil, Sesame Oil, Coconut Oil, Organic Butter, Nut Oils and Nut Butters, Nuts, Olives and Avocados. Read more about healthy fats.

Animal food from organically-raised, grass fed animals also supplies healthy fat along with protein.
Carbohydrates supply energy for both the body and brain for all it’s voluntary (thinking, exercise) and involuntary (breathing, metabolism) functions. The healthiest carbohydrates are those that supply a slow release of sugar (glucose) over time. Highly processed carbohydrate foods (anything flour-based, ground up or containing a lot of sugar of any type) throws the body and brain out of balance depletes emotional and physical health.

Good Carbohydrate Sources:

Vegetables such as broccoli, kale, collards, cabbage, eggplant, peppers, mushrooms, cauliflower, onions, zucchini, sprouts, Chinese cabbage, Swiss chard, spinach, tomatoes, spaghetti squash, jicama, etc.

Root Vegetables such as winter squash, sweet potato, parsnips, carrots, beets, turnips, rutabaga

Fruit in limited quantities

Whole grains in limited quantities. Read more about how to properly prepare grains for optimal health

Beans in limited quantities. Read more about why products from soybeans are not good for health

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