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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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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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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Day 1 – First Cleanse Ever!

3-day-refresh

Good Evening Everyone! It’s Sunday, time to start preparing for the week ahead.  I typically plan my meals on Sundays and prep my week for workouts, social time, me-time, etc.  All of those are so important!  This Sunday is a bit different as I have decided to try my first EVER cleanse, this one is known as the 3-Day Refresh.  I also thought it would be helpful to document this next 3 days for any of you who are thinking of doing a cleanse.  Now you can see me go through it front and center. 🙂 So here it goes!

Day 1: VIDEO

IIN Conference!

Had an amazing time at the IIN conference this weekend. So many inspiring health and wellness experts came to speak this weekend, from Deepak Chopra to Arianna Huffington and Dr. Northrop, it was incredible! Some of the biggest takeaways from the weekend were:
1) Get your sleep! At least 7-8 hours a night
2) Make yourself a priority…take time to exercise/plan meals/relax/etc. This will make you a better parent, spouse sibling, and friend
3) 75% of diseases are preventative and typically stressed induced
and lastly…
4) YOU are responsible for your OWN HAPPINESS!

Key takeaways from the weekend that I hope will continue to resonate with you as they are for me!

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Antioxidants = Pigments of Color

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Antioxidants are vitamins, minerals, and other nutrients that protect and repair our cells from damage caused by free radicals. Experts believe that damage to our cells play a huge part in a number of chronic diseases, including cancer, hardening of the arteries (atherosclerosis), arthritis, and many more. Antioxidants found in fruits and vegetables can play a major role in fighting off this damage to our cells and keeping our immune system strong.

As my journey continues through The Institute of Integrative Nutrition, I continue to see the incredible value that fruits and vegetables have on one’s health and wellness. To put it simply – incorporate fruits and vegetables into your diet as much as you can, as often as you can – it’s a no brainer. The health benefits are irreplaceable.

Generally speaking, the more colorful the fruit or vegetable is, the more antioxidants it contains. A few of the major antioxidants are beta-carotene, vitamin C and vitamin E. Below you will find a list of specific fruits and vegetables that contain these powerful antioxidants.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds