Yes my friends, it’s Part 2 time of my Healing Foods Series.

A little 4 part series that I’ve put together to help you (and me!) embrace all of those wonderful nutrient-dense foods that are in abundance and that help us heal and thrive. For those of us on a healing journey, these are foods that we can still (and should) enjoy daily for their ability to build and improve our health. I’m sharing with you my 4 top highly nutritious food groups that you can add into your life, starting today. I’ve done all the research. You just need to sit back and enjoy.

Focusing on eating the most nutrient dense foods available to us means that the abundance of vitamins, minerals, antioxidants, essential fatty acids and amino acids can all help to correct and rebalance our bodies that have been affected by autoimmune disease. This includes supporting both our hormone and detoxification systems. By eating these foods, we are basically providing the building blocks that our body’s need to heal.

As always, pay attention to how your dietary choices make you feel. Everyone is different, so it’s up to you to decide which type of diet and foods ultimately serve you best.

Missed Part 1? Never fear, it’s right here.

So today I’m focussing on protein.

When I speak of protein rich foods, I’m referring to both plant based and animal based foods. Not only is protein essential for building and maintaining healthy skin, hair and nails, but it’s also a good dietary source of sulphur - an incredibly important mineral supporting the detoxification process in our body, particularly via the liver.

Eating protein with each meal (whether plant or animal based) is associated with better body composition and greater bone density, as well as increase our ability to keep hunger at bay.

Plant Based Protein

If you’re plant based, you’ve no doubt been asked the question “where do you get your protein from?”

Our protein-obsessed culture prides itself on eating large amounts of chicken and beef to make sure we’re getting enough of it, however the truth is most of us are already eating way too much protein.

According to Dr Neal Barnard - consuming a diet rich in various grains, legumes, and vegetables provides all of the protein our bodies need, without the large amounts of saturated fat and cholesterol that is found in animal foods. In fact, people who follow the standard American/Australian diet often consume about twice as much protein than they actually need.

Replacing animal protein with plant-based sources of protein lowers risk for mortality, according to a study published online in JAMA Internal Medicine. Researchers followed the diets of 131,342 participants from the Nurses’ Health Study and Health Professionals Follow-up Study. Animal protein intake was associated with an increased risk for death from diseases, especially cardiovascular disease, and plant protein intake was associated with a lower risk for mortality. Replacement of animal protein with plant-based proteins was also associated with a lower risk for mortality.

So what type of protein am I talking about specifically?

SPIRULINA | This algae superfood is a protein powerhouse and also includes the highest amount of the amino acid - glutamine found in a plant foods.

TEMPEH | An Indonesian, probiotic rich, fermented soybean

HEMP SEEDS | A complete protein/amino acid source containing gamma-linolenic acid (GLA), helping reduce inflammation

PUMPKIN SEEDS | 1 cup contains 12g of protein - a complete protein source also high in magnesium, lysine an zinc

QUINOA | An incredible ancient grain and a complete protein source

BLACK BEANS | Super high in lysine and leucine, 2 of the amino acid rarely found in plant food - Leucine is extremely significant for weight management and metabolism management

LENTILS | Technically contain all 20 amino acids, however the amount of cysteine and methionine is very small

CHICKPEAS | Also very high in fibre, iron, zinc, phosphorus and B vitamins

FISH | Including salmon, mackerel, sardines, sole, cod, seabass, seabream, haddock, trout and monkfish. Wild caught fish provides anti-inflammatory Omega 3 fatty acids - essential for good hormone balance and thyroid function

SEAFOOD | Prawns, mussels, clams, oysters, scallops, lobster, crab. The omega-3 fatty acids, selenium, iodine and vitamin D are all found abundantly in seafood and have wonderful health benefits, such as improved brain development and protection against heart disease and stroke.

MEAT | Organic grass-fed beef, lamb, pork

POULTRY | Organic pasture-raised chicken, duck, quail, turkey

ORGAN MEATS | Organ meats like liver are packed with healing nutrients, like B vitamins, calcium, and other necessary vitamins

Why organic and pasture raised?

Based on my own independent research - and not what mainstream media, marketing companies and Big Agriculture is telling us - I believe if you are choosing to eat animal protein then it is a treat, not a main course. Limit consumption to a few servings per week and when you do eat meat, eat pasture raised (organic is not enough) and ideally locally sourced. Avoid factory farmed meats that are traditionally found in the grocery store. While they do have protein, they also have high levels of pesticides, hormones, glyphosate and inflammatory omega 6’s.

Organic, pasture raised meat is also a great source of CLA (conjugated linoleic acid), a fat that reduces our risk of obesity, diabetes and many immune disorders (yep, including Hashimoto’s).