Well, OK. We’re back again, and we’re going to talk in about another macro food group, and that is the protein category. Proteins examples would be meat, fish, eggs, vegetable sources like tofu, beans, nuts, seeds, and even protein shakes. And why do we need protein? Well, we’re made of protein. Our skin, hair, muscles, hormones are made of protein. So it is a structural material for the body. And a serving size would be two to three ounces. So we’re not talking about a twelve ounce steak here.You know the proverbial deck of cards, what could fit in the palm of your hand and no higher that would be about three ounces. And it’s OK if you want to have maybe two servings up to four ounces at one time. With fish you can go a little bit higher, five six ounces. OK. That’s the serving sizes. And so I would suggest that you have some lean or low fat or vegetable protein with most of your meals.And you know what I have here are, are some omega three eggs which can also give you some of the healthy heart healthy fats, too. And the chickens actually are fed flack seed, and so they come out higher in the omega three fatty acids. For those of you that don’t have time to prepare breakfast, you know the quick breakfast can be maybe a protein shake. We have some hemp protein here also contains omega three fatty acids. So you don’t even need a blender. You can just shake it up in a in a jar with some non-fat or low fat milk, water, juice, whatever you like. The American Heart Association suggest we have fish at least a couple times a month. You know fish is very easily digested protein.It’s got those healthy fats for the heart that we need. This is my book called, “Seafood Sense.” And if you’re looking for more information on different types of fish, anything to do on fish oils, how to prepare fish this is a good resource book for you to look at. Seafood Sense. Just a few recipe suggestions speaking about fish. You know it’s very easy to poach some fish. You don’t even have to thaw it out. You could use it right from your freezer. Put the frozen fish steak in a pan, add a cup of water, slice of lemon. You can even put your chopped vegetables on top of it. Cover it. Poach it for about ten minutes. You’ve got a high protein meal. So that’s the story on protein.Two to three servings a day and along with your vegetables and fruits you can’t go wrong. .