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

protein

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}

bananasarrow-rightpb banana muffins

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!

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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