Lifestyle Medicine: Protein

By April D. Beresford, FNP-C, DipACLM

For the next two issues, we will ponder the highs and lows of eating protein.

Protein helps repair and build our body’s tissues. It also drives metabolic reactions and maintains pH and fluid balance. It keeps the immune system strong, transports and stores nutrients and can act as an energy source.

Here in the United animal protein has been touted as key to strong bodies due to marketing but in medicine we rarely see a lack of protein. Instead, we tend to consume wrong types of protein, and in too-large quantities. This leads to a whole list of medical problems including kidney disease and cardiovascular disease, cancer, and heart disease. That’s the bad news. The good news is that we have alternatives that are healthier. This month pay attention to the serving size of the protein on your plate.

Challenge yourself to limit it to a portion the size of a deck of cards. That is a positive step forward.

This month’s recipe comes from our webmaster, Krista!

Spicy Turkey Chili


  • 2 cans – diced tomatoes
  • 1 can – pinto beans
  • 1 can – black beans
  • 1lbs ground turkey – cooked
  • 2-3 diced bell peppers (I use part of four for color)
  • 1.5 cups vegetable broth
  • 2 jalapeno peppers, diced
  • 1 cup diced red onion
  • 1/2 dried chipotle pepper, crumbled
  • 1-2t cumin
  • 1t chili powder
  • 1t cayenne pepper
  • salt and pepper to taste

Mix all together in the Crock-Pot and cook on low for at least 4 hours.

Serve with your preferred fixings!