Protein! How Much Do You Need?

How Much Protein Do You Need?

Understanding your protein needs can be a game-changer, whether you’re looking to build muscle, lose weight, or simply maintain a healthy lifestyle. Let’s break down how much protein you really need and the best ways to reach your daily goals.

Determining What You Need

For the average sedentary person, the recommended daily protein intake is 0.8 grams per kilogram of body weight. To calculate this, divide your weight in pounds by 2.2 (to convert to kilograms) and then multiply by 0.8. For example, a 160-pound individual would aim for about 58 grams of protein per day:

160 lbs / 2.2 = 72.7 kg
72.7 kg × 0.8 = 58 grams

However, if you’re more active, your protein needs to increase:

• Strength training (2-3 times a week) – around 1.2 grams/kg of body weight, which means that same 160-pound person now needs about 87 grams per day.
• Body Builder who is lifting heavy weights 3 or more days a week– anywhere from 1.5 to 2.0 grams/kg of body weight, which could push the target as high as 145 grams daily.

Protein Needs for Those on Weight Loss Medications

If you’re using GLP-1 drugs or other weight loss medications, protein is even more critical. These drugs can suppress appetite, potentially leading to muscle loss if protein intake is insufficient. The general guidelines remain the same, but prioritizing lean protein and strength training is especially important to preserve muscle mass while losing weight.

High-Protein Food Options

Meeting your protein goals is easier than you might think. Here are some high-protein foods to consider:

• Chicken breast (3 oz) – 26g
• Turkey breast (3 oz) – 25g
• Baked fish (4 oz) – 20g
• Tofu (8 oz) – 18g
• Canned tuna in water (4 oz) – 20g
• Greek yogurt (5.3 oz) – 15g
• Hard-boiled egg (1) – 6g
• Hard cheese (1 oz) – 6g
• Cottage cheese (½ cup) – 13g
• Black beans, kidney beans, or other beans (½ cup) – 6g
• Chickpeas (½ cup) – 10g
• Lentils (½ cup) – 9g
• Almonds (1 oz) – 6g
• Nut butter (1 Tbsp) – 4g
• Pumpkin seeds (2 Tbsps) – 6g
• Hemp seeds (3 Tbsps) – 10g

With these options, hitting your daily protein targets can be both simple and delicious. Plus, if you include beans and other plant-based sources, you’ll be supporting your fiber needs as well. (Check out last month’s blog on fiber for more tips!)

Share Your Progress!

Have a favorite high-protein meal or a creative way you’re hitting your goals? I’d love to hear about it – feel free to reach out via text or email to share your progress. Stay strong and protein-powered!

Eating Enough Fiber? Isn’t it Time You Tried?

The American diet is woefully lacking in fiber. The recommended amount of fiber for women over age 50 is 21 grams daily. For women under age 50, it’s 25 grams daily. Men over age 50 need 30 grams daily, while men under age 50 need 38 grams per day.

On average, most people in the United States typically consume 17 grams, which is far below the FDA’s fiber intake guidelines.

Recent studies have found that people who eat more fiber have greater protection against heart disease and have a lower risk of constipation, diverticular disease, type 2 diabetes, and colon cancer.

Obviously, most people need to up their intake of fiber. However, think twice before you go to your grocery store and buy a lot of products with “added” fiber. Joanne Slavin, professor of food science and nutrition at the University of Minnesota, states, “We need a variety of fiber from whole grains, beans and other real food, not just one fiber added to soda pop or snack foods.” The intact dietary fiber that occurs naturally in grains, beans, vegetables, and other plant foods is a mix of fibers. “Added” fiber can be a single type that is isolated from foods or made in a lab. For example, inulin (aka chicory root fiber or extract) is used in health bars, brownies and donuts as well in thousands of other foods. “Inulin has no effect on laxation” says Slavin “and some people are very intolerant to it.”

So, what do we do? Simple - Eat Natural Fiber!

Here is a list of some fiber-rich foods that will help boost your fiber intake:

• Black beans, lentils, pinto beans or split peas
• Chickpeas and kidney beans
• Barley
• Popcorn
• Whole wheat pasta
• Blackberries, raspberries, blueberries
• Pears
• ½ an avocado
• Sweet potato
• Broccoli, green beans
• Chia seeds
• Ground flaxseed
• Almonds

Increase your fiber by snacking on almonds, or berries, or both.  Half an avocado is a filling and delicious snack in the afternoon. Add a tablespoon of ground flaxseed to oatmeal, salads, and protein smoothies. For a fiber-rich meal, be sure to check out this month’s recipe for One Pot Beans and Rice with Corn and Salsa. It is great as an entrée or a side dish.

As always, if you have any questions about fiber or nutrition, leave a comment, or email me at: lisa@maineweightlosscoach.com

Best to you, Lisa!

Are Your New Year’s Resolutions Poised For Failure?

Too often, we create lofty New Year’s resolutions that look good on paper but are almost impossible to achieve because they require a transformation of your personality and daily habits. Goals such as: “No sugar in 2025,” or “I will be at the gym at 6:00 am Monday-Friday,” are set with great intention, but fail after a very short time.

Instead of setting yourself up for failure, why not create a list of things that you can easily add to your life that could make you healthier. Here are ten suggestions to get you started!

I will… 

• Eat a ½ cup of blueberries, raspberries or blackberries at least 5 days a week because they have the most antioxidants of any fruit!
• Add 1-3 tsps. of ground flaxseed to my salads, yogurt, or peanut butter toast most days of the week to help prevent breast and prostate cancer.
• Eat 4 Brazil nuts a month to help lower my cholesterol.
• Drink 64 oz. of non-caloric fluids 5 days a week. (Yes, coffee and tea count.)
• Eat a veggie with dinner 5 times a week.
• Reduce the cream in my coffee to 1 tbsp. or try a plant-based creamer like Silk Soy milk.
• Make a new healthy recipe each month.
• Eat take-out food no more than once a week.
• Walk 7,000 steps (or whatever you choose) 5 days a week.
• Purchase a Sit-Stand Desk that I will use for a minimum of 30 minutes a day.

I hope these ideas will help you change your nearly impossible goals to those you can easily conquer. Mastering these small, meaningful changes will have the dual effect of adding confidence and creating a healthier you in 2025.

I would love to hear your list of things that you could easily add to your life that would make you healthier for the new year. Send me an e-mail or a text, and as always, let me know if you have any nutrition or fitness questions. Here’s to a healthy, happy 2025!  _Lisa

Who Said Pumpkin is Only Good at Thanksgiving?

 

Anytime of the year is the perfect time to eat healthy fruit and pumpkin is a healthy fruit.

“Pumpkin is a fruit?” you ask. Yes, because it has seeds. Who doesn’t love roasted pumpkin seeds? Pumpkin health benefits are very similar to the health benefits of veggies. Why is pumpkin so healthy? 

• Pumpkins are packed with vitamins and minerals especially beta-carotene, a carotenoid that your body turns into vitamin A. Vitamin A can strengthen your immune system and help fight infections

• Pumpkins contain antioxidants such as alpha-carotene that can neutralize free radicals, stopping them from damaging your cells

• Pumpkin is high in vitamin C which can also help boost your immune system

• Pumpkin is one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration and cataracts

• Pumpkin is low in calories, only 49 per cup 

• Pumpkin is a good source of fiber and potassium which helps lower blood pressure

So be sure and buy some fresh or canned pumpkin this holiday season. Add it to your soups, salads, roasted veggies, pancakes, or chilis. Just be careful if you buy canned pumpkin that it is 100% pumpkin and not pumpkin pie filling which has added sugar.

Have a lovely, wonderful holiday. Stay safe and eat healthy! – Lisa!

PS: If you have any questions about what you should or should not eat over the holidays, send me an email and I’ll get back to you. _L

Homemade or Canned Soup? To Make or Not to Make.

Opening a can of soup for lunch seems like a great idea. Right? It’s fast, it’s easy and soup is good for you, right? But is it really?

The average can of soup, and who does not eat the entire can, has between 1400 and 1800 mg. of sodium. Wow, the recommended daily amount of sodium is 2300 mg. If you have high blood pressure, the recommended daily amount of sodium is only 1500 mg. “How about reduced sodium soup?” you ask. Check this out, even a Campbell’s Healthy Request soup has 820 mg. of sodium per can. That’s way too much! Know this, that the term “healthy request” or even “reduced sodium” is relative and can still be quite high. Only foods that say “low sodium” are required to be 140 mg. of sodium or less per serving.

What about saturated fat? It is recommended to have no more than 20 grams per day of saturated fat. Chowders and bisques are typically high in saturated fat.  Panera’s Lobster Bisque has 19 grams in a single cup, incredible!

We all know that BPA, which is a component of the can’s liner, can leach into the soup. BPA has been associated with a greater risk of certain cancers and is still prevalent in aluminum cans. Another reason to avoid canned soup.

So, what’s the solution? It’s simple! Make your own healthy, lower sodium soup like this month’s recipe for tomato soup made with low-sodium vegetable broth and no salt added tomatoes (here’s the link for the recipe: https://lisaprincenutritionspecialist.com/healthy-recipes). Another one of my recipes, this time for chicken noodle soup is also on the same page as the tomato soup recipe, as are my recipes for Mexican soup and gingered carrot sweet potato soup. They’re all there. In addition to my recipes, there are plenty of easy, healthy homemade soup recipes on sites like www.Eatingwell.com Take a look and see what you like.

If you are in a pinch and do not have a delicious homemade soup in your freezer, and yes, I freeze left-over soup all winter long, then try a can of Amy’s Light in sodium minestrone or lentil soup which is BPA free, has 0 grams of saturated fat, and a reasonable 440 mg. of sodium for the entire can. 

I am eager to hear which of my soup recipes you try and how you enjoy them. As always check with me if you have any questions or want to share a recipe. Yours in good health! Lisa

Root Vegetables, Nature's Bountiful Fall Gifts

 

It is truly fall, at last, and time to enjoy some root vegetables. Make sure to check out this month’s recipe for roasted root vegetables. ( https://lisaprincenutritionspecialist.com/healthy-recipes)

But what are root vegetables and why are they so healthful? Root vegetables are defined as an edible plant that grows underground. Potatoes, carrots, onions, and sweet potatoes are a few of the most common and are included in my recipe. Others include: beets, turnips, radishes, garlic, and ginger.

Here is a list of root vegetables and their health values. Once you understand how healthy they are, perhaps you'll add more to your diet.

Onions – are high in fiber, Vitamin C and antioxidants. Onions may possess powerful anticancer properties and may help lower blood sugar in people with diabetes.

Carrots – are brimming with Vitamins A and K and the important anti-oxidant, beta-carotene. Beta-carotene helps protect again macular degeneration and may aid in the fight against breast, prostate, and stomach cancer.

Sweet potatoes – are the healthiest of the root vegetables and the purple sweet potatoes are the healthiest of all.  Whether you enjoy purple or orange sweet potatoes you will be getting fiber and antioxidants which protect your body from free radical damage and promote a healthy gut and brain. They are also rich in beta-carotene which is converted to Vitamin A to support good vision and your immune system.

Potatoes – cooked potatoes can feed your good gut bacteria foods and possess a good chunk of fiber, Vitamin C, Vitamin B-6, potassium, and manganese. (See my blog on probiotic and prebiotic foods: https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html).

Beets – are high in nitrates which can help dilate your blood vessels, potentially lowering blood pressure. They pack a good amount of fiber, folate, and manganese as well.

Garlic – can promote heart healthy by lowering blood pressure, triglycerides, and total cholesterol. It may also boost immune function due to the compound allicin.

Ginger – is a flowering plant from China that is closely related to other root vegetables like turmeric. It is loaded with antioxidants including a specific compound called gingerol which has been associated with a long list of health benefits including reducing nausea and decreasing pain and inflammation.

Enjoy these root vegetables in soups, stews, salads, or roasts. I often add left-over root veggies to my luncheon salad the day after I roast them. Let me know which ones you try and please send me any recipes that include delicious root veggies. I will post at least one recipe I receive from a loyal follower each month. It could be you! Wishing you good health!  Lisa

TO DRINK OR NOT TO DRINK; THAT IS THE QUESTION

 

You may have noticed prebiotic or probiotic “sodas” like Olipop or Poppi in your local grocery store. Should you consume these drinks? Are they helpful to your overall health? Read on!

You may recall from one of my recent blogs (https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html) prebiotics are undigestible fibers found in certain foods. These fibers are fermented by the bacteria living in your gut, which benefits the growth of healthy bacteria. Probiotics are naturally occurring bacteria found in already fermented foods such as yogurt, sauerkraut, miso, and kombucha.

Prebiotic sodas are carbonated drinks that contain prebiotic fibers. Probiotic sodas are drinks that contain live, beneficial bacteria that can help support digestive health. However, the FDA has not approved any health claims for these beverages. Are they better for you than a traditional can of soda? Absolutely, as long as you read the label and don’t purchase one with a lot of sugar added. Will they actually help your digestion, or as some claim, aid in weight loss, lower your cholesterol, and boost your immune system? That has yet to be proven. However, we do know that they can add healthy bacteria to your body and they do contain a variety of vitamins and minerals such as calcium.

If you want to give one a try you might like: Poppi Ginger Lime with 20 calories, 4 grams of sugar and 2 grams of fiber. Or Olipop Classic Root Beer with 35 calories, 2 grams of total sugar, and a filling 9 grams of fiber. Other brands include: SunsSip, Wildwood, and Mayawell.

If you decide to try one, let me know which one you’ve chosen and how you like it. Just be sure that you do not go over the recommended daily dose of about 3-10 grams of prebiotics because that could lead to gas and bloating.

Yours in health, Lisa