FOOD (SEAFOOD)
Anchovies (in water) - 1 serving - 6 g protein - 0 carbs - 37 calories
Crab, king (cooked) - 4 ounces - 22 g protein - 0 carbs - 110 calories
Flounder & Soul (cooked) - 4 ounces - 22 g protein - 0 carbs - 133 calories
Haddock (baked or broiled) - 4 ounces - 22 g protein - 0 carbs - 127 calories
Herring (cooked) - 4 ounces - 26 g protein - 0 carbs - 230 calories
Mahi Mahi (baked or broiled) - 4 ounces - 27 g protein - 0 carbs - 124 calories
Perch (freshwater) (cooked) - 4 ounces - 28 g protein - 0 carbs - 133 calories
Pollock (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 134 calories
Salmon (baked or broiled) - 4 ounces - 25 g protein - 0 carbs - 234 calories
Sardines (in water) - 1 can - 22 g protein - 0 carbs - 130 calories
Scallops (steamed) - 4 ounces - 26 g protein - 0 carbs - 127 calories
Shrimp - 4 ounces - 24 g protein - 0 carbs - 112 calories
Snapper (baked or broiled) - 4 ounces - 30 g protein - 0 carbs - 145 calories
Trout (freshwater) (cooked) - 4 ounces - 30 g protein - 0 carbs - 215 calories
Tuna, canned (chunk lite) - 1/4 cup - 16 g protein - 0 carbs - 70 calories
Whitefish (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 195 calories
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FOOD (POULTRY)
Chicken breast - 4 ounces - 29 g protein - 0 carbs - 193 calories
Chicken, light meat (no skin) - 4 ounces - 35 g protein - 0 carbs - 196 calories
Chicken, dark meat (no skin) - 4 ounces - 32 g protein - 0 carbs - 232 calories
Turkey, light meat (no skin) - 4 ounces - 34 g protein - 0 carbs - 178 calories
Turkey, dark meat (no skin) - 4 ounces - 32 g protein - 0 carbs - 212 calories
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FOOD (DAIRY)
Cheddar cheese - 1 ounce - 7 g protein - <1 carb - 114 calories
Cheddar, low fat - 1 ounce - 8 g protein - 1 carb - 90 calories
Cottage cheese - 1/2 cup - 14 g protein - 3 carbs - 110 calories
Cottage cheese, low fat - 1/2 cup - 16 g protein - 3 carbs - 90 calories
Egg - 1 large - 6 g protein - 0 carbs - 75 calories
Milk, low fat - 1 cup - 8 g protein - 12 carbs - 121 calories
Milk, skim - 1 cup - 8 g protein - 12 carbs - 86 calories
Muenster cheese - 1 ounce - 7 g protein - <1 carb - 104 calories
Swiss cheese - 1 ounce - 8 g protein - 1 carb - 107 calories
Yogart, low fat - 1 cup - 12 g protein - 16 carbs - 144 calories
Yogart, nonfat - 1 cup - 13 g protein - 17 carbs - 127 calories
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FOOD (GRAINS)
Oatmeal, rolled oats (cooked) - 1 cup - 6 g protein - 25 carbs - 145 calories
Pancake, buckwheat - 14 inch - 2 g protein - 6 carbs - 54 calories
Pancake, whole wheat - 14 inch - 3 g protein - 9 carbs - 74 calories
Pasta, whole wheat (cooked) - 1 cup - 7 g protein - 37 carbs - 174 calories
Popcorn, dry (cooked) - 1 cup - 2 g protein - 11 carbs - 54 calories
Rice, brown (cooked) - 1/2 cup - 2 g protein - 23 carbs - 108 calories
Rye bread - 1 slice - 2 g protein - 12 carbs - 56 calories
Whole wheat bread - 1 slice - 2 g protein - 11 carbs - 56 calories
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FOOD (NUTS)
Almonds (23 nuts) - 1 ounce - 6 g protein - 6 carbs - 162 calories
Brazil nuts - 1 ounce - 4 g protein - 3 carbs - 184 calories
Cashews - 1 ounce- 4 g protein - 9 carbs - 155 calories
Filberts (hazelnuts) - 1 ounce - 4 g protein - 5 carbs - 176 calories
Peanuts - 1 ounce - 8 g protein - 4 carbs - 168 calories
Peanut butter - 2 Tbsp. - 8 g protein - 6 carbs - 188 calories
Pecans - 1 ounce - 3 g protein - 4 carbs - 193 calories
Pistachios - 1 ounce - 6 g protein - 8 carbs - 160 calories
Walnuts - 1 ounce - 4 g protein - 4 carbs - 185 calories
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FOOD (LEGUMES)
Black beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 113 calories
Garbanzo / chickpeas (cooked) - 1/2 cup - 7 g protein - 23 carbs - 134 calories
Kidney beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 112 calories
Lentil beans - 1/2 cup - 9 g protein - 20 carbs - 115 calories
Lima beans (cooked) - 1/2 cup - 7 g protein - 20 carbs - 108 calories
Navy beans (cooked) - 1/2 cup - 8 g protein - 24 carbs - 129 calories
Soybeans / Edamame (cooked) - 1/2 cup - 11 g protein - 10 carbs - 127calories
Tofu (fresh) - 1/2 cup - 10 g protein - 2 carbs - 94 calories
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This podcast deals with the topic of depression and anxiety. I did this podcast because I feel that this is a topic that many of us in the SMA community will have to deal with at some point in our life. This podcast explains my journey with depression, in my hopes and prayers are that it will help someone who’s listening to it.