Protein. Are we getting enough?
Recently, I met with a wellness coach to go over my diet. I did this, not because I want to diet, but because I want to feel my best (twin momma here!)! She had me journal what I ate (and I shared it with my FB followers!), lo and behold, I am not eating enough protein! I eat super clean, all natural, organic, etc, but to really control my hormones and insulin levels (aka fat burning capabilities!), my protein verses carbohydrate ratio was lacking on some of my meals each day! I was shocked.
Here are a couple samples of a few of my days last week if you missed my posts on my Facebook page…
- 7am- 2 eggs, sautéed spinach, 1 paleo muffin, 1/2 c black coffee (not enough protein!)
- 10am- almond milk, vegan shakeology, almonds (not enough protein!)
- 1pm- vegetable frittata (not enough carbs!)
- 4pm- paleo cookie (not enough protein!)
- 7pm- 1/2 c brown rice, 1/4 c peas, broccolini, curried chicken breast (perfect!)
- 7am- 1green juice- 3 celery stalks, 1 apple, handful parsley, handful cilantro, kale
- 2 fried eggs in coconut oil (not enough protein)
1/2 c black coffee (trying to quit from 1 1/2 cups/day!)
- 10am- shakeology with unsweetened almond milk. 2 c water. (not enough protein)
- 1230- 1 slice natural bread, 1 tsp natural mayo, 3 slices roast beef, 2 Romain leaves, water.
- 3pm- a handful of go raw lemon ‘cookies’ and a hard boiled egg. Water (not enough protein)
- 6pm- brown rice pasta with kale walnut pesto, broccoli and chicken breast. water
- 7pm- green tea
I love the saying “Eat for Wellness and not for weight loss,” and I firmly believe in it! But, is there a “magical” way to eat to help a person not only feel there best, but also to help reach their fitness and weight loss goals? I say yes! You can become a fat burning machine, while eating real food to maintain your wellness!
I have heard this before, but I don’t know why it never really clicked? Eat small meals all day… yup! Eat whole foods… yup! Balance your protein with a carb… I thought I was… oops! With some minor tweaking, my energy is beginning to soar again!
This is how your plate should look, with added fats like… BUTTER, OLIVE OIL, AVOCADO OIL, NUTS, SEEDS, etc. Fat is good for us and help our bodies absorb fat soluble vitamins found in fruits and vegetables.
What Are Healthy Carbohydrate Sources?
Fruit is a carbohydrate. If I choose to eat fruit, I will not eat an unprocessed grain. If I choose to eat a unprocessed grain, I will not eat fruit. Legumes are also more carbohydrate than protein, so therefore need to be counted as a carbohydrate.
How to Burn Fat Naturally
Again, I am NOT into weighing, measuring or the like. I eat when I am hungry and stop when I am satisfied, however, I am shooting for 25 grams of protein, 30 grams of carbohydrates (fruit/vegetables/whole grains), healthy fats (avocado, coconut oil, nuts, olive oil, etc.)… FIVE TIMES A DAY! This will keep my body in FAT BURNING MODE, without losing muscle, just in time for summer! Basically for every 1 lb of body weight, both men and women should shoot for 1 gram of protein for the whole day. For example a 190 lb man should be eating 190 grams of protein per day split between five meals and balanced with equal amounts of carbohydrates.
I am now eating four whole eggs for breakfast for 28 perfect grams of protein. I love my vegan shakeology, but I’m adding a scoop of extra whey protein and a couple teaspoons of coconut oil to it to keep my energy levels high and my fat burring abilities ignited! So far, I feel good. No more high’s and lows, just even keel energy… all day!
As a REAL FOOD and WHOLE FOOD advocate, I am passionate about food choices. We eat very little from a box, and choose the most natural, unprocessed sources of food possible. If an item contains more than FIVE ingredients, it is likely not REAL FOOD or a clean source. Your body will not recognize it and you will have problems digesting. Stick to clean natural sources of food and watch your body fat melt away.
Here are the “rules” as stated by The Gracious Pantry…
1. Eat Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
2. Include Meats – Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
3. Enjoy Grains – Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.(For a list of foods to stock your pantry with, check out this list.)
4. Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
5. Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
6. Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!
Protein is one of the fundamental elements to sustain life, heal and protect our bodies, build muscles and increase muscle cell production. So instead of going on another “diet” try increasing your protein and balancing it with carbohydrates and healthy fat, to create or maintain a healthy and strong body and burn fat naturally! Follow these tips to turn your body into a fat burning machine and keep eating real food!
And as always, keep it clean, keep it natural! From my natural health blog to you!