Many women are chronic undereaters of protein. As a nutritionist. I see this all the time with our clients in The Clear Skin Solution. And with the lack of protein, we see these problems arise:
Issues with skin, hair and nails
Loss of muscle mass
Cravings/binge eating
Lowered liver function
Impaired immune function
Fatigue/brain fog
Mood swings
Weakness
Not feeling full after meals
Slow wound healing (like breakouts)
Blood sugar dysregulation
When a new client joins us in The CSS, we focus on increasing their protein intake and ask them to aim for at least 100 grams per day. There are a variety of proteins sources available – both animal and plant-based.
And in the winter months, I’m all about hot bowls of soup packed with protein. This Hearty Beef Stew is one of my favourites. I also love my Healthy Beef Chili, Gut Loving Chicken Soup & Spiced Red Lentil (for any plant-based eaters).
Why Grass-Fed Beef
Meat. It’s the most debated topic when it comes to our plates. Unfortunately, it’s been unfairly demonized.
Yes – conventional, factory-farmed meat is not a good choice. For a whole gamut of reasons from health to ethical to environmental. In the health department: You are what your food eats. If the cows are fed pesticide-laden grains, hormones and antibiotics – you’ll be consuming that as well.
Grass-fed and finished meat, however, is a nutrient-dense animal protein that can be added to your plate. They are fed a cow’s natural diet of grass (not grain) and do not contain hormones/antibiotics.
Research shows that grass-fed/pasture-raised meat is substantially healthier. It contains higher amounts of healthy fats (like omega-3s and conjugated linoleic acid) and vitamins/minerals.
Budget-Conscious Tips for Buying Grass-Fed
Grass-fed/pasture-raised meat comes with a higher price tag because there’s a bigger cost and more time involved in their farming practice. Here are some of my tips for helping offset the cost
Keep a similar meat budget but focus on quality over quantity. Reduce beef consumption to 1-2x per week and opt for cheaper proteins other meals (chicken thighs, lentils, beans, etc).
Choose cheaper cuts (like in this Hearty Beef Stew).
Reduce your portion size (6 oz for women and 8 oz for men).
Fill your plate with mostly plants.
Buy in bulk.
Look for sales.
Find a local farmer in your area.
Hearty Beef Stew
A rich and hearty beef stew with nutrient-dense vegetables and herbs. Full of flavour and protein for the perfect winter meal.
3tbsparrowroot starchor gluten-free flour of choice
3-4tbspcold water
Avocado oil
Instructions
Using the saute function on the Instant Pot, heat avocado oil over medium-high heat. *If using a crockpot, use a large pot on the stovetop.
Add beef and sear for a few minutes. Pour in red wine to deglaze the pan, scraping up any bits on the bottom.
If using a slow cooker, transfer beef/wine mixture to the slow cooker at this time.
Add broth, apple cider vinegar and tomato paste to the Instant Pot/slow cooker and stir until well combined.
Add all the vegetables, herbs and salt to Instant Pot/slow cooker. Stir.
Set the Instant Pot to the Soup/Stew function for 40 minutes or on high in the slow cooker for 5-6 hours.
When the stew is done, combine the arrowroot starch with cold water to make a slurry. Pour the slurry into the stew and mix well for a few minutes to thicken.
Hint: acne is an external symptom of an internal issue. That's why years of prescriptions, medicated creams and fancy facials haven't gotten you the results you're after. Getting rid of acne is an inside job and we're here to help you do it.
"After a few months, my skin improved significantly."
Now my skin is completely blemish-free, I don’t even have to wear makeup. I don’t even break out around my cycle. I really owe it to Katie for her knowledge, and guidance during this clear skin journey. Thank you, Katie!!
-Jenyne W.
"My scars and blemishes from the past continue to fade."
I'm grateful for the knowledge, strength and support to get current breakouts under control while my body continues to detox and heal.
Laurenne B.
"My skin is definitely consistently good now."
I feel like I didn't know why I would go through good spells before and then terrible breakouts. My energy levels and motivation have also returned. This is all so huge for me.
Sara P.
"I actually enjoy the look of my face with less make-up."
I use to wear a lot of powder and concealer to cover the break out areas, as well as to hide my scars. Both my breakouts and scars are lessening in amount and redness!!
-Nicole B.
Before & Afters
Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.
I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.
Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.
I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.
Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.
I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.