The Chain Effect Podcast

Super-Nutrients in Animal Foods

• Chain Effect

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In this episode, we discuss the less talked about super powers of some animal products while Caroline shows off her late night DJ voice. Plus, hear a few easy, delicious ways to cook up these foods.

UNKNOWN:

Bye.

SPEAKER_00:

Welcome to the Chain Effect Podcast, where a physical therapist and a dietitian married with two kids juggle the struggle of running a business, raising a family, and prioritizing our own health, all while trying to have as much fun as possible.

SPEAKER_02:

We're your hosts, Taylor Pope, doctor of physical therapy, and

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Caroline Pope, registered dietitian.

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Together, we own and operate a health facility, bringing together physical therapists, dietitians, personal trainers, and active recovery services to create what we call the

SPEAKER_00:

Chain Effect. One day, I'm going to do that first part of the intro all in one breath.

SPEAKER_02:

Oh, yeah? Yeah. Probably not this week, though, where you have your late night kind of raspy voice.

SPEAKER_00:

Because I'm sick. Yeah.

SPEAKER_02:

You're probably not doing that this time.

SPEAKER_00:

I've been sick a long time. Some sort of COVID strain.

SPEAKER_02:

She's been sick for like a week. And it took, yeah, first it was Tali. He got sick while we were at the beach. And then Caroline came down with it. Of course, the worst. And what's so funny is the difference between Tali and Bennett. Tali knew he was sick before he even started coughing. He was like, I have a cold. And I was like, you do? Like, I haven't heard it at all. And then like later that evening he started coughing and then he got a runny nose and it was like, that kid is so in tune with his body. Meanwhile, Bennett's like coughing, like doesn't feel well. I'm fine. I'm fine. I'm

SPEAKER_00:

fine. Do you feel good? He's like, yeah, my tummy hurts. I'm like, that's not what I'm asking. Yeah. Do you have a cold? Are you sure your tummy hurts? I'm not just, don't just make up something. Today, we are doing part two of the super powers of food or super nutrients in food. But this time, animal products. We did it mostly on... It was all plants last time. Yeah, it's all plants.

SPEAKER_02:

Now we're doing the good stuff. Just

SPEAKER_00:

kidding. Meat.

SPEAKER_02:

Well, according to Bennett, this is the good stuff because we were asking him or I don't even know. He just like started ranking his favorite food. It was all meat except for like... Like number six. The first five were all meat. Wings, steak, sushi, lox, hamburger, and then bacon. Oh, bacon. Well, maybe that was already five.

SPEAKER_00:

Yeah, I think that was five. And he likes the raw fish in the sushi. That's what he's really talking about. He loves lox. He doesn't like

SPEAKER_02:

cooked fish. He only likes raw fish.

SPEAKER_00:

Yeah, it's funny. What

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is up with that?

SPEAKER_00:

And, you know, in my Mother's Day cards, which is so funny. Yeah. You did these questionnaires with them, which was sweet.

SPEAKER_02:

Y'all, all about my mom. You just download it and have the kids fill it out, and the mothers swoon. It's

SPEAKER_00:

like four pages of questions. So that was a lot of work for them. Bennett wrote it all out, and then you helped Holly write it out, but his answers were funny. But they both, I don't know, just to get at me or something, they both put my favorite food as steak. Well-knowing. I could go my whole life without eating steak. It's just what I say. I don't know. Is there any else like that? Like I could go my whole life without steak and hot wings and a big population. I feel are obsessed with those things.

SPEAKER_02:

Me. I'm obsessed.

SPEAKER_00:

Those are my two favorite things. I'm surrounded by people that are obsessed with those things.

SPEAKER_02:

And Bennett's top too. So

SPEAKER_00:

I'm trying to be on my side. I don't know if it's a taste. I don't know if it's you either like wings or you don't. I literally, I'm just like, oh, I think I don't like eating with my hands. So maybe that's what it is. There's never been

SPEAKER_02:

an ad more true than wing stop because it's like, Like their ad slogan is now I want wings. It's just like the thought of wings. And now I want wings. And like, when I think of wings, I get this little, I don't know. It's like this weird little taste in the back of my throat and back of my tongue. It's like that little tart Buffalo flavor. I want, I want wings now.

SPEAKER_00:

Is that what people do with fast food too? Burgers and fries? Like don't people want that after they see those commercials?

SPEAKER_02:

I think it's something with the Buffalo, like that hot. It's like not too hot, but it's just like that perfect hot. I don't know. I don't know. I

SPEAKER_00:

don't know. Meanwhile, our six-year-old is housing them, eating like 15 wings at a restaurant. I'm like, gosh. Yeah, my mom- And they're so expensive this time. Oh, wingflation.

SPEAKER_02:

Wingflation is the worst. People talk about eggs. No, wingflation has been-

SPEAKER_00:

Over the years, gradually.

SPEAKER_02:

Well, yeah. I mean, when I was growing up, back a while ago, wings were like 25 cents a pop. Yeah. And now they're over a dollar. A piece, yeah. You get like

SPEAKER_00:

$12 for$22 at a restaurant. Like, what? You better clean that wing. Yeah, yeah. So we are talking all about animal products, not just meat, but animal products today to think of or to enlighten people with some not so maybe mainstream nutrients that's really healthy for you in different foods. Yeah. So we'll start with... Eggs, which Bennett also loves, one of his favorite foods, has a moment every morning for breakfast. And we know eggs have a little bit of omega-3s in them, which we always talk about omega-3s. Healthy fats, good for our brain, our heart health. They have a little bit in the yolk, but omega-3s are hard to get from, you know, stuff that's not seafood. So seafood has it as well. We have a whole episode about fat. So go check that out. It talks more about omega-3s. They have a little bit in their yolk, but they also have something called choline. And choline is really crucial for brain and nervous system function. So one egg has about 30% to 40% of our daily requirements, which is pretty cool.

SPEAKER_02:

I'm getting like 120% every day. Wait, I just have a question while we're talking about eggs. Are we past the point where people think eggs are bad for them? Because it's like every decade I feel like people have gone back and forth on eggs?

SPEAKER_00:

I think.

SPEAKER_02:

I mean, it's one of the cleanest sources of protein, right? Cleanest? What do you mean by that? I don't know. I guess like egg whites are like super low calorie. I guess I'm thinking like calorie versus amount of protein that you get. It's like a one to five ratio. I don't know why I said clean.

SPEAKER_00:

But you're talking about Egg yolks. Eggs. Egg whites. Egg

SPEAKER_02:

whites.

SPEAKER_00:

Yeah, but that's different than people are scared of eggs in general because of the yolk, the

SPEAKER_02:

saturated fat. Oh, okay. Right. Okay. So people are just scared of fat. And we already talked about that.

SPEAKER_00:

Well, yeah, that was the whole scare years ago about eggs. What we're finding, I think, is there's a little bit of saturated fat in the yolks. But the yolks are so important. They have so many other good things. They have omega-3s. They have this choline, which by the way is super important during pregnancy for fetal neural tube. Like if you don't have enough, you could get neural tube defects because it helps brain development as well. It helps the nervous system. It enhances placental function. So you want to have a healthy placenta, which delivers the nutrients and oxygen to the fetus. But that's why choline is really essential, especially during pregnancy So eggs have a lot of great things in them. And yeah, I think there was a scare. You know, I do have a lot of clients sometimes who still say, well, how many can I have like a day? There's no clear guideline on that. Instagram

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seems to think that you can have like a dozen every day. Oh my gosh. I mean, people are crushing eggs.

SPEAKER_00:

But that's why I like, I mean, I just like to mix it up with egg whites because you're getting more of that protein balance for the calories and you're getting a little less fat. So it's not like you can't have any pure eggs but I try to limit it throughout the week just in case the saturated fat gets too high and you know for heart health reasons for increasing cholesterol because saturated fat is what can lead to increased cholesterol one of the things but yeah I think eggs are super healthy compared to especially what are we comparing it to yeah what else are you going to eat in the morning you're not

SPEAKER_02:

going to eat like a chicken breast

SPEAKER_00:

like a toaster strudel like I grew up eating like is that going to be better no like have some eggs

SPEAKER_02:

I do have to share this way of making scrambled eggs, though.

SPEAKER_00:

Okay.

SPEAKER_02:

My buddy Noah told me about this, and it is really pretty good. It's an extra step. But before you scramble the eggs, you pull out the yolks with a spoon, and you just set those off to the side. And then you whip the eggs up, and then start the scramble, get it going like normal. But just a couple minutes before you're done, then you add the yolks. So the yolks don't cook quite at the same rate as the other eggs. And it makes the, it makes it like almost completely different. Like it's a different texture. I've done it a couple of times. I know you were like, meh, but I thought it was, I thought it was really pretty good to do

SPEAKER_00:

it that way. Well, tell me next time. I didn't really notice the difference in texture, but for years and years and years forever, you've been cooking eggs. I mean, you know how to start them with the high heat, pour it in high heat, turn it down. Yeah. So you don't dry out your eggs. I think a lot of people when they make scrambled eggs, they get dried out pretty easily. They

SPEAKER_02:

cook them to oblivion.

SPEAKER_00:

Just cook them, cook them, mix them, cook them, cook them. But you don't want to dry them out or then they're not as good. So that is eggs. Eggs also contain all essential amino acids just like animal products in general. So we need, you know, it's good to get a variety of foods so that you get all those amino acids. But eggs are one of the things just like meat that have all the essential amino acids whereas some foods don't that are plant-based. Okay. While we're on the topic of omega-3s being in eggs, we know that seafood is high in omega-3s. And so, again, we talk about this in the fat podcast, Fat Checking Dietary Fat. But I wanted to go over... What are great, especially great, uh, seafood sources of omega threes. And then, uh, you know, thinking about the mercury content, cause that has a lot of people nervous, like, Ooh, I don't want to get too much mercury. So I don't want to have too much tuna or I don't want to have, isn't that going to be higher in mercury?

SPEAKER_02:

Um, what is the, what happens with too much mercury? Like what is the thing that can happen? It's like, is it, I mean, it's like mercury poisoning. Yeah.

SPEAKER_00:

Yeah.

SPEAKER_02:

Yeah. So you want to be careful. It's like a buildup over your lifetime, right? Like, cause that's the deal with mercury in general is that the smaller fish, uh, Eats the big or the bigger fish, the smaller fish. And then like by the time you get to the giant swordfish, like it's just going to have a lot more mercury because it's eaten all those.

SPEAKER_00:

Yeah. And especially like during pregnancy, you want to be careful just so you don't get mercury poisoning. But most of the fish we're eating and the amounts people eat are considered safe by the FDA and EPA. So but I will say if you're worried, especially about tuna, because tuna is so healthy for us, low calorie tuna. talk about low calorie, high protein, um, you know, it is a bigger fish, but there are different versions of tuna. So one is called skipjack. I've gotten cans of that. So there's skipjack and albacore. Um, and then like the chunk light, there's different types of, of tuna, um, skipjack and the chunk and the chunk light is going to have a little less, uh, a little less mercury. So you can have a lot more before you get to a risk. And then albacore is where it's a little, because it's like a bigger chunk of the fish, like a, like a solid piece, it might have a little bit more, um, mercury. So if you're worried about that, get the skipjack, get the chunk light. Those are very similar and slightly low mercury. Um, but I, I looked at these statistics and it says, um, for canned tuna, like the skipjack canned tuna, you can have a weekly. So the weekly upper limit before you have a risk of eating too much mercury is 164 ounces, which which is 10 pounds of tuna. So like, unless you're eating that three times a day, all week, there's not that much risk. Same thing with shrimp. Shrimp is 111 pounds before you have a risk, 111 pounds per week. That's the weekly upper limit. And then salmon, 853 ounces, 53 pounds before there's a risk. Even the albacore, you'd have to get up to, it is a little bit less, but up to three and a half pounds pounds before there's a risk. But that's weekly. Like all the time. It's about frequency. And

SPEAKER_02:

that would be expensive

SPEAKER_00:

too. Yeah. I feel like you'd get sick of that. But they're really healthy stuff. But the fish that are richest in omega-3s per four ounce cooked portion would be the following. These are over a thousand milligrams for a four ounce portion. A thousand milligrams of omega-3s or more. Anchovies. Mm-hmm. You love those. We got jarred ones. We got paste. We got all sorts of stuff for your Caesar salads. Herring, mackerel, very healthy. Oysters, salmon, we know. Fatty, that's like the most obvious fatty fish. You can see the fat. These other ones, you don't really notice that they have much fat, but they have that omega-3. Sardines, swordfish, and trout.

SPEAKER_02:

Oh, nice.

SPEAKER_00:

So all of those are the highest per four ounce portion. So for the same portion, compared to other seafood.

SPEAKER_02:

And all of those but swordfish are kind of on the smaller end, closer to the prey of the food chain. So they're probably going to be lower in mercury as well.

SPEAKER_00:

And what's interesting though is salmon, the different types do vary. So like the higher omega-3 one would be Atlantic and Coho. And the one that's a step down, but it's still very high in omega-3s, it's 500 to 1,000 milligrams per four ounce cooked portion is pink and sockeye. You know, you can almost see that,

SPEAKER_02:

right? When you're like looking at the fish. When it's more lean or not. You can see, yeah, when it has the fat. I always buy the one that has a little bit more fat. Give me that fat. It tastes so much better. Yeah. Y'all, I got to tell you, I'm a Caesar salad nut and the Caesar salad dressings you buy in the grocery store are terrible. But there are some decent ones. And what I've been doing lately is I've been pumping them up with ancho that we keep in the fridge. So this is a good way to add a little bit more fish. Granted, it is like a salted, you know, fish, but you can add a little bit more, get a little bit more of those fish oils by taking some of those anchovies and then like mashing it up in the salad dressing before you toss your salad. And it adds like a really kind of more authentic punch to your Caesar salads.

SPEAKER_00:

Yeah, I like that. I'm learning to like that flavor a little bit more too.

SPEAKER_02:

Grated Parmesan on there. Mmm. That's

SPEAKER_00:

good. So wild tuna, like especially the skipjack and the light and shrimp and scallops and mahi-mahi, there's some other fish on here that are in the lower sections of omega-3s, still very healthy because they're lean, they're low-calorie, you can eat more than a four-ounce portion or eat that several times a week, and that's going to get you up to a really good omega-3 amount per week for your brain and your heart health. So let's think about... Another animal product that has a superpower. What do you think of with Thanksgiving?

SPEAKER_02:

Football.

SPEAKER_00:

Well, a lot of people think of the turkey making us sleepy. It's all about, oh, it makes us so sleepy. And that is true. It's got a lot of tryptophan in it, which tryptophan is an amino acid that helps with our sleep cycle. It's in the same pool as melatonin. So they kind of build off of each other. A pool of tryptophan can be the same foundation of melatonin or melatonin that turns into tryptophan that turns into serotonin in the morning, which helps us wake up and feel good. for the start of the day so tryptophan is really important and there are sources of that and one of the biggest ones is turkey breast as well as chicken breast it's not just turkey turkey is not even the most abundant in tryptophan but that's yeah plant actually soy flour has actually more interesting um and some other plant-based things but the thing is soy flour has more but it's less digestible so the plant-based tryptophan is actually less digestible so you might get if you do eat you might get a little bit more from turkey and chicken breast.

SPEAKER_02:

Less bioavailable?

SPEAKER_00:

Yeah, yeah. The nutrients, like, you know, some plant-based foods are just, yeah, they're not absorbed as well or not digested as well. And a lot of that could be because of the fiber. I mean, the fiber, you're not breaking down everything completely before it gets to the gut. So you may not be absorbing as much. But still, if you eat soy products, edamame, tempeh, all of that tofu, that's going to get you some tryptophan as well. You

SPEAKER_02:

know what's crazy is I used to be such a turkey hater and I have completely come around, especially on ground turkey. Yeah. Because for years you've been trying to like put it in my chili. I'm like, why are we going to ruin this perfectly good chili? Can we at least do like half and half? But the turkey mushroom meatloaf is the bomb.

SPEAKER_00:

Yeah. You're on that kick.

SPEAKER_02:

It is so good.

SPEAKER_00:

And you used to not like meatloaf.

SPEAKER_02:

And I used to not like meatloaf. You're right. And I don't know why. I think I just like had it in my head that it's disgusting texture thing probably I don't even think I'd ever even mom more meatloaf tried it I just felt like like a meatloaf like I'm confusing like a loaf of bread and it's just like this giant hunk of meat anyway but the way

SPEAKER_00:

your serving of meatloaf the other night was the funniest I wish everyone could see he thought he was really hungry I mean his eyes were bigger this is a moment where sometimes

SPEAKER_02:

caveman

SPEAKER_00:

brain your eyes are way bigger than your stomach and he just chopped off the biggest piece of meatloaf to put on his plate I've ever seen Bennett's eyes were so he was like oh look at daddy's look at daddy's meatloaf Taylor could you eat a smaller portion than if you want seconds go get more and he couldn't finish it you could not finish it

SPEAKER_02:

I definitely could have done that absolutely absolutely but for real this I got to tell you just a little bit about like this quick recipe because it's so easy all right you take mushrooms and the mushrooms are there because it airs it out it like while the meatloaf is cooking it doesn't get so like dense and so you do mushrooms a little bit of onion and garlic chop that stuff super fine and you give it a quick little saute and then you start mixing it in with the let it cool down a little bit because I have burned the crap out of my fingers like mixing it like right out of the pan yeah but let it cool down a little bit put it in with the ground turkey bread crumbs ketchup two eggs and then Worcestershire sauce. And I said that right. And then you, you mash it all up and then put it on there and you bake it until it gets to, you bake it at three 50 until it gets to one 60. It is awesome. Put some ketchup on top. Yeah. It's really good. It's good. And the boys, the boys are eating it now. Yeah.

SPEAKER_00:

Yeah. It's a good, like comfort food, especially in the winter or when you want sort of a comfort food, there's really healthy ways to make it

SPEAKER_02:

and it heats up really good. And yeah, For the bang, we always talk about protein. I guess we don't really want to say clean protein, but that's a very lean protein, right?

SPEAKER_00:

Yeah, well, it depends. I was going to say it's really good to look at your labels for ground meats, especially if you're thinking about turkey and chicken. When you get ground chicken especially, turkey is more obvious on the label. Typically, it'll say 93% fat-free or 96% fat-free, 97% fat-free. I definitely got

SPEAKER_02:

you. 85%.

SPEAKER_00:

Okay. Okay. Okay. Well, some of it drains off, I guess. However, so you could see that. Chicken, a lot of people, because chicken, ground chicken is a very healthy thing to make a lot of recipes. You can make chicken balls. You can make chicken nuggets out of it. You can do like a stir fry with it. You can do lettuce wraps. Like there's really good uses for chicken. It does taste different in things like I wouldn't add ground chicken to a turkey chili necessarily or meatloaf. It's a little different taste. But ground chicken is confusing because unless it says ground chicken breast it could have a lot of fat in it so you just want to be careful look at the fat content it doesn't always say the percentage like ground beef and ground turkey

SPEAKER_02:

is it like hot dogs like if you if it doesn't say like ground chicken breast is it just like all parts ground chicken whatever

SPEAKER_00:

you don't know what type of parts I don't think I mean I'm sure they choose certain parts it's not every part of the chicken but it is if you get the ground chicken breast you know it's actually lean in its breast. Oh,

SPEAKER_02:

wow.

SPEAKER_00:

So you do want to be careful of looking at those ground meats.

SPEAKER_02:

Look at the labels, y'all. Look at the labels. Okay.

SPEAKER_00:

So if you get tired or it does make you sleepy after eating a lot of turkey breast or chicken breast, the tryptophan is why. But we do want to get an adequate amount in the diet to help that sleep cycle and help you have good sleep at night. Moving on to some dairy. We know the obvious. What would you think of if you think about like What dairy has in it that's good for us?

SPEAKER_02:

Calcium.

SPEAKER_00:

Yeah, calcium, like bone health. So that's the big thing. Women especially need a little bit more calcium. But thinking about other nutrients is phosphorus is really high in things like cottage cheese. Now, cottage cheese...

SPEAKER_01:

Love

SPEAKER_00:

it. Big in our house.

SPEAKER_01:

Love it.

SPEAKER_00:

And it's also been big on the TikTok and the whatever, wellness influencers, because people are making all sorts of things about cottage cheese, cottage cheese ice cream, cottage cheese bagels, cottage cheese pancakes. Like a lot of these I've tried and I like, but the ice cream I have not tried because it seems more savory to me. I just can't, I can't get my mind around it.

SPEAKER_02:

Interesting. I'm just a purist. But it's real big. And me too. Give it to me just straight.

SPEAKER_00:

It is my quickest breakfast. Okay, we've talked about that a lot. It's so disgusting. We've talked about this so much, but I usually throw like some cherry tomatoes in there, maybe some sliced avocado, a little pepper. It's like a savory thing for me. Pepper I can see. That could be fine. Some people do put like salsa in there, a little marinara sauce. Same idea as the tomatoes. I know, I know. Or I just eat it plain mostly. But it's a great thing for breakfast, super easy. But along with calcium, phosphorus is also in And so both of these things are really helpful for bones, teeth. Phosphorus is also helpful for energy production and chemical processes in the body. And so both are really important. And then vitamin B12, it also has some vitamin B12 in it, which makes it also helpful for energy and... Bone health. Yeah, bone health.

SPEAKER_02:

And you are guilty also of buying the 2%. When I'm like the 4% taste so much better. Is this a good time though to talk about like not all cottage cheese is made equal? Like what about that? What's that stuff in it?

SPEAKER_00:

So read the label. So there are different things in cottage cheese. You know, usually the cheaper brands honestly have thickeners and they have stabilizers and they have different things to make the texture different. There's small curd versus large curd. Some have probiotics added in, some don't. So So it's a great source of probiotics, which we'll talk about in a second. But you do want to be careful. You do want to read the labels. We usually buy the more expensive brands just because of what's added into some of the other ones. One is carrageenan, which has been shown. There's been some studies to show that it is a plant-based product. It's like for texture, I think. So it does come from a plant. But carrageenan has been in the research negatively. Like if you have a lot in your diet, I think it can lead to some...

SPEAKER_02:

They're worried

SPEAKER_00:

about cancer. They're worried about cancer. But again, it's one of these additives that we do want to be careful. We need to just be more of a purist. So the best thing is to look at the label and see several ingredients that you know what it is. I like milk, salt. I don't even think they add salt. I think

SPEAKER_02:

daisy land is like the best. Isn't

SPEAKER_00:

it just called daisy? Oh.

SPEAKER_02:

Daisy for daisy. We're

SPEAKER_00:

going to Disneyland. You're thinking of Daisy Brand. I'm looking up. Daisy Brand is underneath it.

SPEAKER_02:

Oh, that's just my little bit of mixing the letters up.

SPEAKER_00:

So in what the ingredients, I just looked it up. Yeah, they do add salt. So what the ingredients are in that brand is just cultured skim milk, cream, salt. So that's what you want to be able to know what each of the ingredients is.

SPEAKER_02:

And you know what's so funny is I bought this one that was more expensive and it was called called One Good or something like that. Good Culture? Yeah, it's like Good Culture, I think. I think

SPEAKER_00:

Good Culture. Yeah, let's look at the ingredients on that.

SPEAKER_02:

I'm pretty sure it has carrageenan because I bought it, brought it home, and I was like, ooh, this is like a new gourmet cottage cheese. And then you looked it up and you were like, oh, we got the carrageenan in there. And then Breakstone, I think Breakstone also has the carrageenan. It's surprising how hard you have to search to find ones that are just super pure. So

SPEAKER_00:

I'm looking up good culture. It actually is. The only ingredients is skim milk in the 4% one, skim milk, whole milk, cream, sea salt, live and active cultures. That is the probiotics. So that is a good one. I think it was a different one you had gotten that I hadn't heard before, but I looked at it immediately. I know I disappoint you sometimes because I'm like so quick to like, let me look at this. Oh, look at this. When you can hear from the store with a different product I've never seen. But you think you're being healthy and that's what the majority of consumers, they think they're being healthy and marketing is just very difficult sometimes. But there are good culture. This one is a good example of you can see the probiotic and the cultures listed. So if it says anything in the ingredient list like live and active cultures or lists specifically different strains like lactobacillus or something like that, that means it does have probiotics in it. Not all of them do. But probiotics are the bacteria that feed off of the prebiotics in our gut microbiome. And so probiotics are in certain dairy products. They're also in kefir or kefir, however you want to say it, which is that fermented milk drink. You like that, right?

SPEAKER_02:

Oh, kefir? Yeah. Love that stuff.

SPEAKER_00:

The boys love it too, which is so funny. It's kind of like a sour tangy taste, like Greek yogurt on steroids.

SPEAKER_02:

You do got to be a little careful though, because the The ones that have fruit can... A

SPEAKER_00:

ton of sugar.

SPEAKER_02:

Pump it

SPEAKER_00:

up. Yeah, I mean, I don't even know if they have fruit. They're made with a little real fruit. But kefir or kefir is another great source of probiotics. It's a dairy product. It's got protein. They have plain, though, if you want to add your own, like if you make a smoothie out of it. It doesn't have the added sugar. Add your own fruit to it. If you want to add it into certain foods, you can. But it's made by, because a lot of people don't know how it's actually made but it's made by fermenting milk with kefir grains which are is like a complex culture of bacteria and yeast mixed together so like a symbiotic culture of bacteria and yeast that go well really go well together and then so the grains are added to milk and then it goes under fermentation at room temperature for 12 to 24 hours then the grains are strained out and then the fermented milk is the kefir and then you drink it so a lot of people just drink it I like the taste. I couldn't have it all the time, but I do like the kind of sour tangy taste and, um, same way of making a yogurt. You know, if you, if you ferment yogurt, you have like the cultures, you can make it in the Instapot, like pour a gallon of milk in there.

SPEAKER_02:

So

SPEAKER_00:

cultures is so bizarre. And I don't know if I've tried it, but I'm like, I'll just buy plain Greek yogurt at the store. Um, but again, that could have probiotics in it. So our dairy products, not just have calcium and protein, the more obvious these things. They can have phosphorus. They can have probiotics. Really good for our gut health. Last but not least, let's talk about an organ meat. Beef liver.

SPEAKER_02:

I'm interested. I'm beef liver curious.

SPEAKER_00:

We have not tried it. We should get our nerve up and try it. We know organ meats, especially liver, are super nutritious. I've heard about this. I've seen it. I've seen the research. It just looks a little

SPEAKER_02:

weird. I just need to get it at a restaurant probably where it's like I know it's going to be good. Yeah. So I can just go into it knowing it's going to taste good or it should taste good. Yeah.

SPEAKER_00:

Yeah.

SPEAKER_02:

Instead of me trying to make it and just never wanting to ever try it again. I don't know.

SPEAKER_00:

I know it needs to be cooked well. And it's, I think there is a very specific way to cook it. So it doesn't have like an off taste, but it is kind of a super food. I mean, it's, it's lower fat, lower calories than like steak. So we're talking about beef flavor here. Um, and burgers, of course, it'd be less, less calories, less fat than that. It has really, really good source of iron, which makes sense. It's one of the best sources of iron. Um, it has about four milligrams of iron in a three ounce serving it makes

SPEAKER_02:

sense right like because the liver filters the blood right yeah and so it's just like storing and cleaning everything and you know so it makes sense that it would be just incredibly nutritious

SPEAKER_00:

and very efficient protein source because it is lower calorie lower fat it's got a lot of protein just like other you know animal meats but it helps with that without you know controlling It has a lot of vitamin A too. So that can help with your eye health. We talked about this on the last episode about vitamin A. And then it has a lot of B vitamins, specifically B12, which is really important for brain health, energy, healthy nerves and blood, but also B1, B2, B3, B9, all helpful for energy, cell function, fetal development during pregnancy. Folate is a specifically important vitamin. And so it's just very dense in these nutrients.

SPEAKER_02:

Yeah. We got to do it. We got to just go get some and maybe like, you know, cut it in half and like try it a couple of different ways.

SPEAKER_00:

Well, I saw, I saw on, when I was looking at beef liver, I'm like, it says, how should I prepare it? And I saw one thing that talked about soaking it in milk for 30 to 60 minutes because the casein protein milk helps draw any residual blood and impurities in that liver. And so that changes the taste makes it less bitter or metallic which is interesting but that just sounds seems gross that just gives me like

SPEAKER_02:

a mixture of like the shining and the clockwork orange vibes which i know are two movies that i don't think you've ever seen

SPEAKER_00:

no i don't think so

SPEAKER_02:

yeah those that have know what i'm talking

SPEAKER_00:

about but you could use ground liver maybe that's more palatable like making it into burgers or something but i feel like we just gotta learn how to prepare it saute it or have it in a restaurant if someone else cooks it um but yeah organ meats can be can be very healthy you If you want to prepare them and eat them, um, specifically with B vitamins, protein, you know, all that good stuff. So we hope we, you learned something new today talking about animal products, some superpowers of food besides the obvious. Um, if you have any questions or any other, um, things that you've thought of, you can email me at caroline at chain effect.com. And thanks so much for listening.

SPEAKER_02:

We'll see you next

SPEAKER_01:

time.