Episode Forty

• Building your plate - protein, low carb veggies, 1-2 tablespoons of fat and then salt or seasoning.
• LCRF plate examples - Steak and salad with olive oil dressing and salt. Fried eggs cooked in butter with spinach and mushrooms. Chicken and vegetable curry made with coconut cream and spices.
• Dr Lucy's cooking coaching & conversations - https://www.rlmedicine.com/blog
• Macronutrients - Protein, carbohydrates and fats. Protein is an essential nutrient used to make all the structures and enzymes in our body.
• How much protein should you eat? Everyone has different requirements, depending on your body's size and your body's requirements. 100g of meat is not 100g of protein. Meat roughly has 20g of meat per 100g.
• Sneak in extra protein - add a boiled egg to a salad. Boiled eggs are great to have in the fridge to add to meals.
• Who needs extra protein - anyone suffering from a chronic illness or extreme stress, people trying to lose weight.
• The chop test - If you have eaten your meal and are considering a snack or dessert, ask yourself if you would like to eat a chop right now. If not, then you are not hungry you just have the desire to eat something.
• What about fasting? Looking at evolution, we used to hunt food and eat for periods and then not eat for periods. Chronically under-eating protein is the issue, not fasting here and there.

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