Saturday, February 5, 2022

Saturday Shape-Up: Protein

      These Saturday posts are more for my logging and trying to stay on track with my weight loss and shape up journey than they are for all of you. I hope they are at least mildly interesting. After a stellar start on January, I seem to have gotten into plateau, and back sliding territory again with my weight loss plan. It is very frustrating, but I know it is because I am not active enough and stress counters progress. When walking is a primary source for exercise and a stress buster, when it's cold and icy, I find it hard to substitute in house activity. I'm still trying to find options that I enjoy enough, while realizing I just need to do anything. I'm continuing to  look at the food side while challenged motivation wise on the exercise front. 

     One of the challenges I have when I try and do well at watching my calorie intake and losing weight is to get enough protein. A regular American diet usually has ample protein, perhaps too much. I have considered Keto, not sure if it would work in my lifestyle, but am trying to pay attention to my too often simple carbohydrate overload. I'm in no means pretending to  give dietetic information, just sharing things I've read for m own personal knowledge. The ADA recommends 50g of protein in a 2,000 calorie diet, where with a Keto diet, that ups to 75 grams. As I'm trying to consume well less than 2,000 calories in a day, and am not eating Keto, I'm trying to get to the 35-40 grams a day. Here's some typical things I've been eating to help me reach that target, while also feeling fortified with other vitamins, minerals, and calories. 

Greek yogurt- This little 5.4 ounce container has 12 grams of protein. I'm 1/3 to my protein target practically when I have one. When I add a few  nuts like pecans or almonds, which I have on hand now, I can add another 2-3 grams

I bought a case at Sam's Club.

Peanut Butter- I love peanut butter, it's a house staple, and bought even more than I needed for treat making over Christmas so plenty on hand. I've been making myself toast  on 45 calorie a slice bread. Two Table spoons provides 9 grams of protein. While calories are high at 188, on the lighter version bread, I'm under 300 calories and incredibly satisfied. I like it with sliced apples for afternoon snacks too. 

Vegetables high in protein- Broccoli, spinach, potatoes and sweet potatoes all have about 4-5 grams of protein when cooked per cup. Then there are green peas at a whopping 8 grams per cup. My daughter adds peas to so many of her meals. I hated peas as a kid, because they were the canned variety, over cooked to mush (no offense intended my British friends), but kept whole and sweet, I now love them. I found this link to Healthline with a whole lot of details on proteins rich plant based foods. Of course many are beans and legumes, of which I am trying to use more of in my cooking for many reasons. I love the shelf stability of having  dried beans and legumes available, but also the convenience of canned versions too. Sadly, fruits generally are not very protein rich, but they have other benefits like fiber, and are vitamin rich, so I'll keep eating fruit to stay full and refreshed. 

Lean Chicken- I'm trying to reduce portion sizes for meals and was happy to  know that a 3.5 ounce portion of lean chicken would yield 31 grams of protein. This works well budgetarily too. I tend to cut larger piece into more cutlet sized, or in small bites for stir fry. 

     I'm paying attention to what I eat on what days. When I have fattier meat like hamburger, I'm trying to have smaller portions, thus getting less protein, I partner on those days to eat Greek yogurt, for example. Thing like bacon are more for flavor because as a protein source, three strips would only be around 7 grams, but loaded with fat and sodium. Same with cheese, I'm using more as an ingredient to enhance, but limiting it as my main protein source,  the occasional meal, such as a soup and grilled cheese night. I'm perusing the resources my health care provider gave me. On my last  visit, my blood work and blood pressure looked good. It's the weight that is the problem, so I'll just keep trying to eat better and move more. I've accepted there are no quick fixes, no pill to pop. I will keep plugging away at both proven strategies to lose some weight, even if progress is slow. 

23 comments:

  1. Have you ever tried a calorie tracking app? You have to plug in everything you eat so you really see where your calories are coming from, helps you set goals, you can add your exercise and water in take. It’s not perfect but I find it helpful. The one I use has a barcode scanner to look up foods easier, and an option to take pictures from a menu. That and measuring your portions. Even if you think you have a good eye, it’s still a good idea every now and then to measure or weigh stuff to keep yourself on track. I did Keto before but it is hard with a family and once I stopped, the weight came right back. I have kept a few keto tricks though, like cauliflower rice, low carb tortillas and bread and a few stellar recipes, like this divine smothered asparagus that everyone loved. Get some hand weights, dumbbells, whatever you want to call them (do you have a Five Below store near you? They have cheap workout stuff!) and find a 15 minute or less video on YouTube. Hope this helps without sounding preachy. I have had good success since I started do these things. I’ve lost a decent amount. Full disclosure, I haven’t been under 200 lbs in a longggg time and I’m teetering on just going under. It will be a joyous day for me, for sure!!! JoAnn

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    1. I know me- entering things in apps will get a good start then fizzle. I need to find videos I liked. A mom's group mom teaches at the Y and did some great videos on Facebook early in COVID. I am going to see if she has them up still. I need to find one I'll stick to. You're not being preachy, I put bathe topic out there.

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  2. I've read that when you lose the weight in a slow manner, versus the quick drop, it's often more likely to stay off. Slow and steady? I'm sure you didn't gain the weight in a short time period. (I know I didn't.)

    Everyone of the foods you mentioned are ones I enjoy and eat often. I had no idea the amount of protein I get from them, so thanks for that.

    Good luck as you continue on this journey.

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    1. I sure didn't. This has been 22 years- starting with pregnancy weight never lost. I'll keep plugging even if results are slow.

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  3. Have you ever tried a good weight training routine Sam? It's my very favorite kind of exercise and I've always had great results with it. You can even put together a great routine with just a pair of 8-10 pound dumbbells.

    I do the same thing with chicken breasts, I slice in half and it's plenty for a meal for two.

    Have a fantastic weekend!

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    1. " Good" is the problem. I have my knee therapy exercises, because ai need to plus am still doing a bit of yoga, several days. I'm just not funding motivation, but know I need to.

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  4. I try to eat protein, green veggies and good fats....eg full fat Greek yogurt. Carbs don't suit me at all but unfortunately I do like them. I do try to limit them though, as carbs make me bloated and make my joints ache.

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    1. Apparently carbs don't suit me either. I have cut back, but they're still present.

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  5. Good for you on looking at your diet and trying to cut out the empty calories. Google a good weight bearing exercise routine while you're stuck in the house due to weather. There are a lot of them that I use. Just 15 minutes a day can do a lot. Hang in there!!

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    1. It's finding something enjoyable. If I don't like it, I don't get into a pattern. I'll keep looking.

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  6. I love doing cardio, but have an elliptical, which helps SO much when I can't/don't want to be outside. There are so many meetings I can attend & watch, but I can have my camera off. Or, I often watch a show or read on my Kindle. I have a couple of great workout DVDs (21 day fix) that are awesome. All you need is a yoga mat & a few hand weights.

    I find that I'm so much happier/less anxious/stressed when I workout regularly.

    My husband eats Keto due to food allergies, so it's been a big adjustment for us. I generally try to pick meals with lean proteins, and he eats more quantity (plus SO MUCH salad) & the kids have it with carbs of some sort. I go back & forth and sometimes have it with carbs, and sometimes just with salad.

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    1. I use my hand weights and do "office" yoga when on calls like that. It is the cardio I'm lacking.

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  7. Myfitnesspal is excellent - it certainly showed me where the calories were hidden. Not that it did much good in the end because I have no willpower, but it really is excellent! Good luck - and if it doesn't work, hey, sod it right?

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  8. Hello Sam, You might want to experiment with tofu if you are trying to increase your protein. There are Asian recipes, or you can incorporate it into more American style dishes. Also, here (and I am sure over there in Asian stores) there is the snack food called dried tofu. It normally does have some sodium and sugar added, but since the water is evaporated, it has 28 grams of protein per 100 grams, and believe me, dried tofu is not hard to eat--my favorite is the spicy variety.
    --Jim

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    1. I've never care for tofu. I know it's loaded with protein, but texture doesn't work for me.Good suggestion though.

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  9. I spent so many years on high protein diets, while I was dancing. Just the thought of keto makes me shiver, but it does work.

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    1. I'm just trying for enough protein.No fooling anyone about me being an athlete. The carbs need a downgrade in my life.

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  10. Rest assured Americans get enough protein. We've been conned to eat a lot and to eat meat lest we do not get enough.

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    1. I don't eat a lot of meat, mostly chicken and ground beef as part of meal. I've read that too about American diets.

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  11. Indoor exercises--Do you have stairs? I ran up and down them for exercise. Of course, I was in my thirties. Later, I just walked up ad down the stairs. I also did pushup like exercises in a door frame. There were floor exercises that I loved to do.

    Flavored yogurt ups the carb count. Do you ever eat natural peanut butter without added sugar or salt? I love it.

    Good luck!

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    1. I have two flights, but yeah, not going to run up and down for the same amount of time I'd walk outside. I do exercise, just miss my long walks in the winter

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  12. Hi Sam
    Long time reader, first time to comment
    You made me laugh at your comment about we British and peas
    In our house we steam our vegetables, but there is a long standing tradition of putting sprouts on to to cook in October if you want them ready for Christmas Day xxx

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    1. That's funny. I wanted to like mushy peas when we traveled and had fish and chips, but just couldn't!

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