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Posts Tagged ‘fuji apple’

So a few weeks back one of my favorite bloggers Annette tackled a question I have long been confused by. How much protein do I need.

With magazines and diets stating the importance of protein in today’s diets, it’s important to know this essential nutrient does a lot more than fill you up. Your body uses protein to build and repair tissues, and it is an important building block of muscles and bones.

So how much protein do women need? According to studies some say most women need between 50 and 60 grams of protein a day, I have even read that active woman need up to 80 grams of protein a day. I used Annette’s method and found that I should be getting 63 Grams of protein per day. Well I wanted to see if I was close in my day-to-day meals so I randomly choose a day and calculated it.

Protein Challenge:

Breakfast: 22 Grams Total

  • Chobani 6 Ounce Yogurt – 13 Grams
  • 3/4 Cup Go Lean Cereal – 9 Grams
  • Fuji Apple – 0 Grams
Lunch: 33 Grams Total
  • Sabra Hummus Singles – 4 Grams
  • Whole Wheat Pita Bread – 3 Grams
  • Hard Boiled Egg – 17 Grams
  • Serving of Pretzels – 3 Grams
  • Mozzarella Cheese Stick – 6 Grams
Dinner: 19 Grams Total
  • 3 Ounces Marinated Lime Roasted Tofu – 8 Grams
  • Roasted Broccoli with 1 tbsp Oil – 3 Grams
  • 1 Cup Nasoya Japanese Noodles – 8 Grams
Snack: Zero
  • Archer Farms Dried Fruit Bar – 0 Grams
Results:
I came in at 74 Grams! 
But here’s the thing, I am not at all happy with the 19 grams for dinner. That’s the one meal I eat with my husband and I know he needs more protein than that, this of course is not our dinner every night, but it is a typical Monday night meatless meal for us. So I think in addition to the tofu, I will start adding an additional protein to this meal.
Another problem I found is that I change-up my cereal and I eat the Kashi Berry Blossoms and that cereal only has 3 grams of protein verse the Golean Crunch that has 9. So just by making a small change like switching cereal flavors and not looking at the protein values I could short myself 6 grams of protein. So all in all this has opened my eyes.

What are the best sources?

Most people with a well-rounded diet eat enough protein, but it’s important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.

And although meats contain high amounts of protein, be sure to consider how much saturated fat is in your cut. Here are a few good examples of low-fat, protein-packed foods:

Protein source Amount of protein (grams) Serving size
Tuna (yellow fish) 33 4 oz.
Roasted chicken 32 3/4 cup, diced
Lean flank steak 31 4 oz.
Soybeans 21 3/4 cup
Lentils 17 1 cup
Non-fat plain Greek yogurt 15 6 oz.

Some of my favorite foods scored really high on the protein list, here’s a few:

  • Tofu has 8 to 11 Grams of Protein in 4 Ounces
  • Quinoa has 9 Grams of Protein in 1 Cup
  • Veggie Burger has 13 Grams of Protein per Patty
 The great thing about learning new information is this, it’s never too late to make a change, it’s never late to improve your diet. That’s why Healthy Living Blogs are an essential part of my day, they feed me ideas, information, tip and support.
Question of the Day: Do you know how much protein you’re getting in your meals?
Check Ya Later.

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Well the baking bug did hit me. I have a small stock pile of canned pumpkin. So that’s when Courtney’s Recipe for Protein Pumpkin Breakfast Cake called out to me.

Use your favorite apple. I used a crisp Fuji apple.

Going into the oven.

Fresh out of the oven.

Protein Pumpkin Breakfast Cake

Makes 9 servings

Ingredients:

  • 1.5 cups liquid egg whites
  • 1 can pumpkin
  • 1/3 cup light coconut milk
  • 2 packets Truvia
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1 tsp vanilla
  • 1 scoop protein powder
  • 2-2/3 cups slow cook oats
  • 1/2 cup low-fat cottage cheese
  • 1 medium apple, finely chopped
  • 3 tbsp pecan pieces

Directions:

Preheat oven to 325 degrees. Mix all ingredients in blender except apple and nuts. Fold in apple.

Spray a 9×9 pan with non-stick cooking spray. Pour mixture evenly in pan and sprinkle with nuts on top.

Bake 50 minutes or until center of cake is dry.

Top with Greek yogurt and maple syrup and enjoy. I love the crunch you get from the apples. This breakfast cake has amazing texture’s and layers of flavor. In one bite I got tons of cinnamon flavor, and the next I got an oatmeal and apple bite.

Today’s Workout:

30 Minutes on the Elliptical and The Ultimate Butt Workout.

Killer, absolutely Killer Workout. This was very challenging, and that’s exactly what I am looking for. I found this little gem on Alyssa’s Blog. I was not able to do every exercise as listed above (I did 10-12 reps), but I completed the 3 sets. I was left with a little energy so I added a set of Straight Leg Deadlifts.

The Deadlift is one move that has always been difficult for me and left me sore for several days after. I know how important these are and I plan on making them part of my weekly workout. I used a bar for this, I wanted a little more stability and I think the bar is best for me to start with.

Dumbbell Straight-Leg Deadlift

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Focus on form. Do It: Grab a pair of five-to eight-pound dumbbells and hold them in front of your thighs, feet hip-width apart, knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body. Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells). That’s one rep. Now I don’t know if this was such a good idea to do this set after the Ultimate Butt Workout, but I am really trying to challenge myself.

I love my purple weight bar and purple workout matt. It help’s make a rough workout just a little bit better, and any help I can get, I will take. After I completed that workout I got down on the matt and did some deep stretching.

My best friend recently went on a Caribbean cruise and sent me these little nuggets of love.

They have little bits of sea salt on them and are flavored with rum. Talk about a great combo, nuts, rum, salt and caramel, what a unique flavor. I had to check myself and only have a few, they were a great treat after that Killer workout.

Well I’m off to spend the day with my husband and my parents. We have a fun day planned out.

Question of the day: How did you spend your Saturday?

Check Ya Later.

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