Tag Archives: Nutrition

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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Day 1 – First Cleanse Ever!

Posted in Beachbody/Shakeology, Health, Health Coaching, Lifestyle, Motivation, Uncategorized by

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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

Health Coaching Business Update!

Posted in Health, Health Coaching, Lifestyle, Motivation by

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A few of you have been asking what the next steps are now that I am a Certified Health Coach so I thought I would share an email that I sent out to a few of my closest friends and family that I think summarizes it pretty well.  Sharing now with my blog and facebook family 🙂

”

Dear Friends and Family –

First, I want to say a huge thank you to all of those who have supported me through my health and wellness journey…from my overzealous Facebook posts, to my optimistically valuable blog postings and even through my non-stop willingness to talk about health and fitness, a huge THANK YOU! Secondly, as many of you know, this has been a significant journey for me over the last few years and my passion for preventative health and wellness continues to grow. I am so excited to be sharing some news with you regarding my next steps in this journey.

After receiving my certification in Health Coaching from the Institute of Integrative Nutrition, I partnered with a team of like-minded coaches, known as the Wellness Warriors. This team has inspired me and motivated me to continue on this journey and make an impact in the life of others. The Wellness Warriors team is committed to empowering others to live their best life through personalized health & fitness coaching, working together as strong, passionate individuals to help others live a healthy, happy, fulfilling life. To learn more about the team, check us out on Facebook at https://www.facebook.com/TheWellnessWarriors#!/TheWellnessWarriors.

Furthermore, my intent of this email is to build awareness and visibility of what I am doing to encourage you to reach out if you are looking to take control of your health or if you know someone who is ready for this journey, I would be forever grateful for your recommendation. If you know me, you know I have always been one that loves helping others and to be honest after being in a management position for the past 6 months, I am learning that helping and developing people truly inspires me and makes me feel “alive”.Health coaching is a similar concept and one that I am excited to pursue alongside my full time career!

I have a few different websites right now but my main site is www.mindfulhealthyliving.comand this is where you can follow me, get inspired, catch up on blog postings, new product information, how to schedule a free initial consultation, etc. The second website is my Team Beachbody site, which is the company I am partnering with to leverage my health coaching. I will be recommending and selling products, such as Shakeology which is a meal replacement, done-for-you meal plans, fitness programs and much more.I am here to support health and fitness goals for each and every one of my customers. Feel free to take a look around both sites and please let me know if you have any questions or just want to chat, I would love to talk!

Thank you again for your support and I look forward to the path ahead!

Sincerely,

Lacey Maiman

www.mindfulhealthyliving.com

201-388-7995

”

 

First 10 Days of Shakeology…

Posted in Beachbody/Shakeology, Health, Lifestyle, Motivation by

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If you’ve never tried Shakeology, let alone heard of it, you are likely wondering what it is and does it work? Shakeology is a meal replacement and also known as your daily dose of dense nutrition. After many mornings of making my own shakes, spending tons of money on fresh fruits and vegetables, omega fatty acids, probiotics, chia seeds, and anything else that I thought was good for me to throw in a shake, I decided to give Shakeology a try.

Here are my experiences with it in the last 10 days:

  • It’s WAY more convenient. I blend a scoop of Shakeology, crushed ice, frozen fruit and water into my nutribullet. It takes me a total of 3 minutes from start to finish, including washing out the blender cup and blades. Easy peezy!
  • NO more coffee! This was so much easier giving up with a load of vitamins to recover from the side effects of no coffee. After 2 days, I had no headaches and was feeling good.
  • I notice an increase in energy, specifically after hard workouts.  Prior to drinking Shakeology, I would have intense, hour long workouts and feel completely fatigued the entire day. I have now incorporated a half a shake pre-workout and the other half post-workout and I feel energetic the entire day, no signs of fatigue like I use to feel.
  • I have lost 2 pounds total. Weight loss hasn’t been my intention but rather feeding my body dense nutrition and feeling great is; a small decrease in my weight is just an added bonus. J
  • It’s filling. Shakeology can be used for breakfast, lunch, dinner or for a snack. I have been using it as my breakfast and I drink it at 7:15 in the morning and I don’t feel hungry or need a snack until about 10:30 am. Of course this is going to be different for everybody and depending on your activity level but this is my experience.
  • Improved digestion and regularity.   I have never been that great with “regularity”. In the last 10 days, I have been regular every day and have seen significant improvement on this front.
  • I am sleeping through the night! This is huge for me; I have always been a terrible sleeper. I am now averaging at least 7 hours of sleep a night.

I would encourage you to check out the nutrition facts and what’s in Shakeology, all the information is posted on the website and you can find it here.

Next stop is the 3-Day Refresh cleanse that I am really looking forward to! Stayed tuned for the results!

Health Coaching Website Launched!

Posted in Uncategorized by

So excited to announce my website has launched!  Please find more information regarding my approach to Health Coaching and how to set-up your free initial consultation with me.  Please visit http://lmaiman.healthcoach.integrativenutrition.com

It’s Pumpkin Time!

Posted in Health, Lifestyle, Recipes by

It’s that time of year when I start pulling out my pumpkin spiced candles, decorating the house with fall colors, ordering pumpkin spiced lattes and pumpkin flavored donuts (occasionally of course😜), enjoying the smell of the fresh fall air, windows open, and having football on all weekend long. Nothing compares to this amazing feeling of peace and happiness.
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One thing that’s for certain is that pumpkin is ALL around us, which is so exciting as it is such a multi-functioning, excellent source of nutrition! I can’t help but take advantage of it this season. Whether I am baking pumpkin muffins, pancakes, sauce, or adding it to my smoothie, I will certainly be experimenting with all kinds of recipes this season. The good ones I will be sure to post!

This being said, I wanted to share how cooked pumpkin and roasted pumpkin seeds can aid in your nutrition and well-being in hopes that you may be consuming lots of it this season!
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• Pumpkin is a great source of fiber and low in calories, 3 grams of fiber and only 49 calories per 1 cup. A fiber-rich diet has been consistently known to aid in weight loss.

• 1 cup of cooked pumpkin provides you with more than 200 percent of your recommended daily intake of vitamin A, which aids in vision.

• The antioxidant beta-carotene found in pumpkin has been researched and found to possibly play a role in cancer prevention.

• The same free radical neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay have also been known to diminish the signs of wrinkles.

• Studies have shown that pumpkin seeds are naturally rich in plant based chemicals called phytosterols that have been shown to lower LDL, aka “bad” cholesterol.

• The amino acid found in pumpkin seeds has been known to be an all natural mood enhancer. Grab a handful of roasted pumpkin seeds to improve your mood!

• Cooked pumpkin is a great source of potassium, even better than a banana! 1 cup of cooked pumpkin provides you with 564 milligrams of potassium vs. 422 grams in a banana. This is a great post workout snack as it refuels the body for faster recovery.
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All of this information has been gathered from various resources and intended to provide valuable information to improve overall health and well-being.

Cheers to Mindful, Healthy Living!