Protein….why? how? when and how much?

AOYS WEEKLY MANTRA

 “I can’t control everything in my life, but I can control what I put in my body.” 

As we close out January I want to once again THANK YOU so much for your support of our new business.  So much fun and so much sharing. My vision has become a reality and you all helped.  It is everything I wanted it to be and I plan to grow and listen.  As they say find your tribe!  I truly have.

Protein All the Facts.

Your body needs protein to stay healthy and work the way it should. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.

Signs you are not getting enough Protein:

Swelling

Mood Changes

Hair, nail and skin issues 

Weakness and fatigue

Hunger

Not healing after an injury

Getting and staying sick. 

How Much Protein Do You Need?

The Dietary Guidelines for Americans, 

Children under 4: 13 grams

Children ages 4 to 8: 19 grams

Children ages 9 to 13: 34 grams

Women and girls ages 14 and over: 46 grams

Boys ages 14 to 18: 52 grams

Men ages 19 and over: 56 grams

Simply put, most everyone should get 10% to 35% of their calories each day in the form of protein. You need more calories for activities like biking, lifting weights, or running, but the percentage of protein remains in the same range.

 While we do recommend the numbers we spoke of it is also important to understand that those protein shakes and bars are not always your best choice and you really need to pay attention that you are not constantly going over your suggested protein. Too much Protein can also be a bad thing One study showed High protein intake also means ingesting excess calories and placing strain on your kidneys. Eating too much protein in one sitting over and over again can stress your kidneys which could lead to dehydration and may be at a higher risk for kidney stones.  So while some of those shakes and bars are great you need to figure out if they are necessary and look at what they have in them.  Many may have 30 G of protein but be full of sugar or unhealthy additives.  It is also important to be sure you are not going way over.  Like if you have 2 shakes that are 20 GR of protein that’s 40 Gr already and we need 46 to 56. FYI I know some of you love Premier Protein Shakes. They are actually a pretty good choice with only one gram of  sugar and 1 gram of saturated fat.  But they are 30 GR of Protein so limiting them to 1 may be a good choice. 

My personal opinion on Protein has always been that I feel fuller when I chew my protein so I like to look for those options rather than get them from drinks.

Good Protein Sources

Meat

Most Red meat 1 oz = 7gr

Chicken breast 3.5 oz =30gr

Chicken thigh 3.5 oz  = 10gr

Tuna 6 oz= 40 gr

Salmon 3 oz= 22gr

Shellfish 1oz= 7 gr

Pork 1 oz= 8 gr

Dairy

large Egg= 6 gr

1/2 cup Cottage cheese/ Ricotta = 15gr

Yogurt 6 oz= Reg 5gr Greek 15gr

Parmesan cheese 1 oz = 10gr

Swiss/Cheddar 1 oz= 7-8 gr

Cow’s Milk 1 C= 8 gr

Beans and Legumes

1 cup cooked

Lentils = 18 gr

Black = 15 gr

Kidney=13 gr

Chickpeas= 12gr

Nuts, Seeds and Grains

2 TB Almond butter= 6gr

2TB Peanut Butter= 8gr

1/4 cup serving

Almonds= 8gr

Cashews=5gr

Pumpkin seeds=8gr

Flax seeds= 8gr

1 cup Cooked

Oatmeal= 10gr

Quinoa= 9gr

Brown rice =5gr

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Progress Not Perfection

Paris, Marlene and Sally

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