Protein: Are You Eating the Right Amount and Is It The Right Kind?

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I struggle with this personally as I do not eat a ton of animal protein but what I do try to do is supplement this with legumes, dairy, nuts and whole grains, paying particular attention to not overdosing on the high protein, saturated fat kind – let me explain.

The experts say that our intake should be approximately 50% in grams of our total body weight. For example, if you weigh 150 pounds, you should be taking in approximately 75 grams of protein per day. Now this is true for any healthy individual, not including your hard core body builders – they operate a bit differently. 😉

There are a few different reasons your body needs protein, protein is an essential building block of bones, muscles, cartilage, skin, hair, and blood. Protein is also is a critical component to repairing and building our tissues. Additionally and one that may be more appealing to those looking to shed some pounds, your body needs to work a little bit harder to digest and break down this macronutrient, ultimately burning more calories and shedding more fat.   This being said, when you have the option to eat high protein containing low saturated fat, you will be doing your waistline a nice little favor.

But, we should all be cautious; too much protein can do just the opposite to our bodies especially when we are eating a high amount of animal protein that contains a high level of saturated fat. This type of approach is not necessarily a healthy one and it’s important to remember; moderation is key

So what does this actually look like as far as protein, saturated fat and serving size is concerned…let me break it down:

Source Serving Size Protein (g) Saturated Fat (g)
Chicken Breast (no skin) 1/2 cup (5 oz.) (diced) 21 0.7
Shrimp 1 cup (cooked) 24 0.1
Tilapia 1 filet 23 0.8
Sirloin 3 oz. 23 4.3
Filet 3 oz. 20 8
Eggs 2 12 3.2
Quinoa (uncooked) 1/2 cup 12 0.6
Tofu 1/2 cup 10 0.5
Lentils (uncooked) 1/2 cup 9 0
Milk (1%) 1 cup 8 1.5
Peanut Butter 2 Tablespoons 8 3.3
Green Peas (yes Peas!) 1 cup 8 0
Brown Rice (uncooked) 1/2 cup 7 0.5

 

Now that we have an understanding of what we’re feeding our bodies, my challenge for all of us is to consider our protein consumption in regards to the associated saturated fat shown above and choose wisely for a trimmer waistline and a healthy heart. 💗

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Ripe Bananas? Make Healthy Peanut Butter Banana Muffins! {Gluten and Dairy Free}

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Every week I buy 5-7 bananas to add to my morning shakes and every once in awhile I have some ripe ones left over.  Tonight I was looking for a recipe that was not only healthy but had very few ingredients.  I found several recipes that sounded great but I ended up combining a few of them to make these nutritious, well balanced muffins that I could grab-and-go in the mornings as a great alternative to my shakes.  They were very easy and quick to make and turned out delicious! Great for kids on the go too!

Ingredients:

  • 2-3 ripe bananas
  • 2 eggs
  • 1 cup peanut butter (I used 1/2 cup all natural peanut butter and 1/2 cup PB2 to reduce the fat intake)
  • 1/2 cup oatmeal
  • 1/2 tablespoon baking soda
  • 1 tablespoon vanilla
  • 2 tablespoons honey
  • *you can add coconut, chocolate chips, raisins, etc. to enhance these muffins

Directions:

  1. Pre-heat oven to 400 degrees and grease your mini muffin pan with olive or coconut oil
  2. In a large bowl, combine bananas, eggs and peanut butter, mix well
  3. Mix in oatmeal, baking soda, vanilla, honey and any additions you’d like to add
  4. Pour evenly into muffin pan and bake for approximately 8-10 minutes
  5. Enjoy these for breakfast or even an evening treat!

No More Stretchy Pants!

Ready to fight the lingering Thanksgiving Day bulge?! Join me in a 3 day “Refresh” challenge group when we return from our long weekend. This 3 day program is designed to reduce cravings and bloat, cleanse your body, connect with your body (one of my most favorite parts), AND lose a few inches while setting yourself up for a few weeks of success before the fun begins again!

A few of the questions you may have:
1) What are the benefits of being in an online challenge group?
· You have the support of your peers and those who are facing the same challenges you are.
· I will be there with you 100% guiding and coaching you through each of the days, you will not be alone on this journey.

2) Is this similar to a juice cleanse?
· It is not similar to a juice cleanse. This program allows you to eat healthy fats, fruits, vegetables along with your shakes for breakfast and lunch. As a health coach, I am personally not a fan of juice cleanses and believe this is a much better approach to “cleansing” our bodies.

3) As a certified health coach, is this something that you have tried before and what has been your experience?
· I have! Please visit my online videos from Day 1, 2 and 3, for more details.
Day 1
Day 2
Day 3

4) How much does it cost?
· The cost is $69.95 and you can find all the details and what’s included here.

My goal for this challenge is to set you up for success and allow you to recognize the needs of your body. These 3 days will be based on approximately 1500 calories a day and very limited to natural and basic foods. This is your time to commit to yourself for just 3 days to recognize and feel the difference when you feed your body nutritious foods. At the end of the 3 days, I will work with you to determine whether you want to continue in this journey with some support of if you are ready to conquer your health goals on your own. Either way it is completely up to you and I can provide guidance for both options.
*Side note – if you have been thinking of trying Shakeology, this is a great opportunity to do so. Your program is designed to have 1 Shakeology drink a day and it is included. 🙂
Any additional questions, please don’t hesitate to reach out!
Cheers to Mindful Healthy Living!

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Red Pepper Sauce!

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Do you ever find yourself craving pasta and feeling guilty about wanting it so badly?? Here’s a delicious and yet nutritious alternative to some of those dense pasta dishes.

Red Pepper Sauce:
Ingredients
1 can of diced tomatoes with Italian seasoning
2 cups of sliced red peppers
1 tsp garlic salt
1 tsp onion powder
1 tsp red pepper flakes
1/2 cup milk

Directions
In a large skillet, heat tomatoes and red peppers on medium, add seasonings. Cover with lid and let cook for 7 minutes or until peppers are tender. Turn heat off and let cool. Once cool enough, pour mixture into blender and add milk. Blend until smooth.

Your sauce is now complete and you just need to add the pasta! Another great addition are peas and diced chicken. Tonight I made some meatballs to go with it 🙂

Enjoy and cheers to Mindful Healthy Living!

FREE 7-Day Slim Down Challenge

Hi Friends! Due to the feedback I’ve received regarding getting healthy and not quite knowing where to start, I will be conducting a FREE 7-Day Slim Down Challenge that will start when we get back from Labor Day weekend. This challenge will be a private Facebook group that will include a grocery shopping list, daily meal plans, exercise tips, motivation, and more. The intention is to get you started and on the right track for success! My passion for healthy living is just the beginning, motivating others and setting expectations for success will be the GOAL here. Please message me if you are interested in joining and/or have a think about it in the meantime, I will be posting a few more times before we get started. Cheers to Mindful Healthy Living!

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Scheduling FREE Consultations!

We all have our stories and we all internalize…if only I was skinnier, smarter, stronger, had more energy, was a better spouse or parent, the list goes on and on but do we ever think about what it may feel like to look and feel our best and how that would play out in our day-to-day life? If you find yourself wondering what IF and feel that if you just had more time, more guidance and support, you would be able to reach your goals and be happier, then I would LOVE to help you get there!

I am currently scheduling FREE consultations to discuss health and wellness goals, whether it’s improving your nutrition, losing weight, increasing your energy or even just working exercise back into your daily routine, I can help.

Imagine what that may feel like with some coaching, support and motivation to help you reach your goals! 🙂

Feel free to contact me directly OR schedule your free consultation here.

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Day 3 Cleanse Complete!

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There is light at the end of the tunnel – day 3 is now complete!  Still have to make it through the night with NO cheating but I’m confident I can do it;).  Take a peak at the video to see how it went. As always, if you feel this is something for you or you just want to chat more about your health and wellness goals, please reach out, I’d love to chat! Also, stay tuned for “Life After a Cleanse…”

Day 3: VIDEO