How Much Protein Should You Eat?

How Much Protein Should You Eat?

How Much Protein Should You Eat?

May 10, 2022

Today we are going to start a 3-part series that will go for the next three weeks. We are going to talk about macro nutrients.

I’m not talking about counting macros, as in dieting, but we are going to talk about the macro nutrients protein, carbohydrates and fat. Macro nutrients are the three nutrients that your body needs the largest amount of to function.

The first macro nutrient we are going to talk about is protein, the least demonized macro nutrient, and answer these three questions:

  • How much protein should you eat?
  • Why is protein important in your diet?
  • What foods are high in protein?

 

Disclaimer: this conversation is meant for your average person looking to take health into their own hands. The daily protein intake may differ based on your goals.

How Much Protein Should You Eat?

Chances are, you probably aren’t getting enough protein in your diet. I say that lovingly.

The standard American diet is not built these days to be high in protein, it is built on carbs. Back in the 1950s, 1960s and 1970s protein was a much heavier piece of the diet because there was less processed food option.

So, how much protein should you eat? About 25 to 30% of your daily calorie intake should be coming from protein sources. The bare minimum of protein you should eat in a day is 0.8g per kilogram of body weight.

To calculate your daily minimum protein intake, use this formula:
(BODYWEIGHT / 2.2) * 0.8

While you might not be tracking calories, if you are using your food journal, you can make notes on the side of it how much protein you are eating.

As you get comfortable increasing your protein intake (if needed) remember that’s your minimum. From there, it’s up to you to experiment and to ask yourself:

  • Am I feeling full?
  • Am I having energy?
  • Is my body feeling like it’s at its best self?
  • Do I maybe need to add more?

For now, just start writing it down in your food journal. Pay attention to how much you are getting a day and how you feel.

Why Is Protein Important in Our Diet?

It is important to know why protein is important in our diet. Proteins actually play a very essential role in our growth, development and repair of our body tissues. In order for our body to grow, to repair itself, and to really maintain itself, it needs proteins.

Every single body cell you have has some form of protein needed or protein in it. When you’re not getting enough protein, your body can’t function as the best version of itself. Which is why you probably are not getting enough protein.

When we’re bringing in a lot more carbs and fat than we are proteins, it can be hard for our body to do those basic necessities of repairing itself and resting and being full even.

You aren’t going to be reaching for extra snacks with empty nutrients when you’re eating enough protein.

What Foods Are High In Protein?

  • Meat
  • Poultry
  • Fish
  • Other Seafood
  • Dairy
  • Lentils
  • Edamame
  • Tofu
  • Tempeh
  • Soy Milk
  • Nuts
  • Seeds
  • Nut Butters
  • Seed Butters
  • Quinoa
  • Oats
  • Brown Rice
  • Vegetables

Let me know in the comments below. What questions do you have? What do you want to know about protein and what else can I tell you that is going to help you be the best version of yourself?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How Much Protein Should You Eat?

How Much Protein Should You Eat?

3 Ways To Measure Your Health Goals That Don’t Involve The Scale

3 Ways To Measure Your Health Goals That Don’t Involve The Scale

May 3, 2022

TW: We are going to talk about this scale and using it as a tool and not as not being the be-all-end-all method for measuring your health. If this scale is something that triggers you or bothers you, please go ahead and skip this week’s podcast.

A scale is a tool and as part of a health journey, it is something that you can use, but you don’t have to use. One of the things that often gets mixed up today is that we so much emphasis on the number on the scale.

Even if the scale measures 25 other aspects of your health, those still don’t tell the whole story.

The scale gives you some information about your health, but it does not define your health.

Get Yearly Bloodwork

The first alternative to the scale is yearly bloodwork. This is something that a lot of people avoid but it’s important to do once a year. If it’s not something you do regularly, check with your doctor to see what they say. Chances are they can order it for you.

Bloodwork can tell you hundreds of numbers. If it’s your first time it will give you a good baseline set of numbers about your body. You get an idea of where cholesterol falls, how your sugar levels are, what your liver numbers are, your vitamin D levels, Vitamin K levels, how your thyroid is performing, etc.

This gives you other areas of health to focus on, outside of the scale.

How Do Your Clothes Fit?

A simple measurement for your health is ‘how do your clothes fit?’ How your clothes fit is a great way to measure your progress because while certain things may shrink, your whole wardrobe won’t shrink or expand overnight.

What Are Your Energy Levels?

Finally, pay attention to how you feel mentally.

  • Are you exhausted?
  • Are you full of anxiety?
  • Do you have a lot of brain fog?
  • Are you struggling to think straight?
  • How is your digestive system?

Those five questions can tell you a lot about the status of your health. Even if stress levels are high, stress is a piece of your health.

This week, remember to take a step back and focus on your health as a whole, not just the number on the scale.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How You Define Healthy Eating Matters For Your Success

How Much Protein Should You Eat?

How You Define “Healthy Eating” Matters For The Success Of Your Health Goals

How You Define “Healthy Eating” Matters For The Success Of Your Health Goals

April 26, 2022

This week’s podcast is actually inspired by the Listen To Your Body Challenge that I hosted two weeks ago. This was a conversation that I felt like came up multiple times throughout the challenge.

The definition of eating healthy matters when you’re looking at making changes to your nutrition for a number of reasons.

Today on the Be Your Best Self Health Chats podcast we’re going to talk about all of those reasons as well as help you change your definition of what it means to eat healthy.

Healthy Eating Is Not Black And White

The internet tends to give us this idea that healthy eating is only whole foods, salads, fruits & vegetables.

Eating healthy isn’t that black and white. It’s different for every single person and that’s because we are built to be an individual. What is healthy for my body might not be healthy for your body.

For example, you might be able to eat dairy and gluten with no problem but the person sitting next to you might have a gluten allergy and be sensitive to dairy. For you, gluten and dairy are not unhealthy but for them, it could be deadly.

Healthy is more than a salad, it’s how your body handles food. Yes, fruits and vegetables DO matter and it’s important to continue to get them in your life. There are other foods that are healthy that are not fruit or a vegetable, such as grains, beans, etc.

Mindset Matters For Healthy Eating

How we define healthy eating matters for our mindset.

Think about it, maybe one night you are running around like crazy, didn’t have time to cook, and quickly ordered Chinese Takeout. All of a sudden you feel miserable and are saying “I didn’t eat healthy today”

What if the rest of the day was great when it came to fueling your body, that one bad meal can send you into a spiral.

It’s one meal out of 21 meals you eat in the week and it’s not necessarily going to make or break your body’s nutrition by eating differently at one meal.

A lot of people will look at that as “I’m screwed, I screwed up one meal, I didn’t eat healthy that one meal.” The reality is that one meal isn’t going to matter in the grand scheme of things.

Eating healthy means finding a true balance of nutrition that your body needs. Instead of the “I’m screwed” mentality, look at the meal as “welp, that was not a great way to fuel my body, I now know to plan better next week,” to start to build that balance.

How you define healthy eating matters, it matters to the success of your long-term nutrition.

This week as you are looking at your meals and take a step back and look at how you’re feeling your body.

  • Are you feeling your body with food that makes it have energy?
  • Is it keeping your anxiety levels down?
  • Is it maybe losing weight still even with these “unhealthy meals”
  • Whatever your goals are, are you feeling your body to reach your goals?

Then yes, you’re eating healthy.

Are you not feeling your body to reach your goals? Are you eating all foods that make you feel gross, disgusting, causing anxiety, bloating, etc? Then you’re eating unhealthy.

Your definition matters.

I’m curious, what’s your definition of healthy? Go ahead and throw it below in the comments below.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How You Define Healthy Eating Matters For Your Success

How Much Protein Should You Eat?

Accountability & Nutrition, Why It Matters

Accountability & Nutrition, Why It Matters

April 12, 2022

In 2014, my office hosted a weight loss competition. What wound up being a great friendly (but fierce) battle I went head to head with my best friend for 3 and a half months.

I had no idea what I was doing, but I quickly figured out that by running and restricting my diet to salads, fruits and veggies I would lose weight.

For the next 18 months, she and I continued to encourage each other in our weight loss journeys. We didn’t expect the competition to push us past those three months. However, we kept going, losing a total of 90 pounds combined.

I start with this story because it’s a story of accountability. There was absolutely some smack talk involved but ultimately we just wanted to see each other succeed… and we did.

Without that accountability, there’s a good chance it would’ve been a different story (at least for me).

Research suggests that by having accountability when working towards a goal you are 50% more likely to hit the goal.

Accountability is huge, let’s talk more about it on the podcast this week.

Why Do You Get From Having Accountability?

It could bring friendly competition.

Having friendly competition can push you to places you might not have gone on your own. You could say, it brings out the competitive side.

It’s someone to celebrate the wins with.

On those days, when you try on a pair of pants that fits a little bit better or you hit a point where you are sleeping better at night you need someone to celebrate those wins with. Personally, it’s my favorite part about being a nutrition coach.

I get so freakin excited to read a celebration text.

It’s also somebody to vent about the bad days.

Any form of health journey is going to bring ups and downs. Having that person to vent to is going to help you push through the bad days. They could be the reason you don’t give up.

It’s also somebody to share recipes with.

The queen Pinterest is full of recipes, but a lot of the time it’s helpful to know that somebody has made this recipe before and it doesn’t suck. A great way to do this is to make a weekly trade where you each try something new and share the results with each other. It’s even better if you share the same taste in food!

It’s somebody who understands.

When you are trying to change your health, you need someone who understands the journey you are on. If you are relying on support from someone who isn’t in it or who is not invested, it’s easy to be persuaded to “just give up.” Having that person who understands why you don’t want to eat the bread because it contains gluten or why you want to skip dessert takes a lot of the pressure of making hard decisions.

It’s somebody to check in with.

On social media, it looks like a health or nutrition journey is an easy one. If you are in one, you know it is not. Having someone check in on you regularly to see how you’re doing could add so many levels of support you don’t know you need until you’re in it.

Where Do You Find Accountability?

Accountability is everywhere, you just have to commit to working together on your goals.

Some examples are:

  • Your partner
  • A sibling
  • Your best friend
  • A coach
  • A nutritionist
  • A life coach

Who is your accountability?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Take Control Of Your Nutrition

How Much Protein Should You Eat?

4 Ways To Take Control Of Your Nutrition This Spring

4 Ways To Take Control Of Your Nutrition This Spring

March 29, 2022

It’s Spring and it’s time to take control of your nutrition. As we round out the first 3 months of 2022, chances are you’re in one of 3 buckets right now:

  • I didn’t stick with my New Year’s Resolutions, I need help with my nutrition.
  • I’m rocking my New Year’s Resolutions
  • I don’t do New Year’s Resolutions but my nutrition definitely needs a tune-up.

Spring is a great time to start taking control of your nutrition. The weather is changing, more energy is coming in, and produce prices are dipping.

It’s time to build Nutrition Confidence.

We aren’t talking about trends such as “hot girl summer” or “eat well now for your summer body.” If you want to follow through on those, I have no problem with that. When we talk nutrition around here, our main goal is the best version of ourselves.

As you’re getting ready for summer obligations outside parties, graduation parties, whatever you have going on. I want you to have the best energy going into it and that all starts with the food on your plate.

Let’s talk about 4 ways to gain control of your nutrition this Spring.

Get The Grill Out

The number one way is honestly my favorite way. It’s not life-changing, it’s actually pretty basic… get the grill out.

There’s more than just grilling hamburgers or chicken. Vegetables are just as good, if not better on the grill depending on how you cook them normally.

One of the number one ways to take control of your health and nutrition is cooking instead of eating out, the grill counts as cooking as simply an extension of your kitchen!

Look For In-Season Produce

These days, groceries seem to get more and more expensive. One of the number one reasons people aren’t willing to take control of their nutrition is due to the cost of produce.

Instead of avoiding the produce section altogether due to the cost, check for the in-season produce before you go to the grocery store.

The produce that is currently in season will be much friendlier to your budget and give you reasons to try out something new.

For example, currently in April in-season produces are:

  • Citrus fruit (grapefruits, lemons, and oranges)
  • Kiwi
  • Strawberries
  • Avocados
  • Mangoes
  • Artichokes
  • Peas
  • Broccoli
  • Asparagus

While it might not be in-season in your area, chances are it can be imported if it is in-season somewhere else.

For example, it is not strawberry picking weather in the midwest but it is down south. The cost of strawberries in the midwest will continue to decrease as the next few months go on.

If you don’t know how to cook or what to cook with a certain vegetable, the queen of recipes, Pinterest, will be your best friend.

Get Outside

While it’s technically not nutrition-based, it will help your nutrition in the long run… get outside.

Vitamin D is key to your health. In a non-woo way, this is why being outside and in springtime gives you energy…the vitamin D from the sun.

We’ve got more sunlight coming in throughout the day now, so getting outside spending time in the fresh air in the sun is going to give you more energy.

More energy means you can cook more. In addition, more energy means you’re going to make better decisions surrounding your nutrition.

Once you get outside, try and move your body a little bit. Whether it’s going for a 15 minute walk or doing your favorite type of exercise outside… finding a way to move your body for 15 to 30 minutes a day, outside is going to give you the burst of energy needed to tackle your health but more specifically your nutrition.

Find Accountability

Research suggests that when you have accountability for a health or fitness goal you are more likely to hit it.

Find somebody to do this with you and find somebody to go for that walk every day.

Or find somebody that you can trade Pinterest recipes with, or find somebody that you can bounce ideas off of somebody you can text and say, I really hope to get out of bed today.

Who is that accountability? It can be anybody willing to commit to this journey with you.

  • It can be your partner
  • It can be your best friend
  • It can be a family member
  • It can be a nutrition coach
  • It can be a health coach

Find your accountability.

In Summary

Four ways to take control of your nutrition this spring:

  1. Get the grill out, start cooking outside.
  2. Look for in season-produce.
  3. Get outside and get that Vitamin D.
  4. Find accountability.

 

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Take Control Of Your Nutrition

How Much Protein Should You Eat?

Healing Using The Food On Your Plate

Healing Using The Food On Your Plate
Author:Kristin Longacre

March 22, 2022

What does it mean to heal your body through the food on your plate?

Over the last 3 weeks we’ve talked about my Best Self Method: Research, Adjust, Heal.

This is not medical advice. I am not a doctor, I’m a holistic nutrition coach. When I talk about healing, I’m going to talk about a lot of common everyday things and this is not to be replaced with advice that you get from a doctor.

What Are We Healing From?

In our society today, we glorify being stressed. How often do you hear “I only slept three hours last night because I did this, this, this, this and this. I got up early, I worked out, I did this and I’m good to go!”

When we’re stressed, it’s really easy to miss little things going on in our lives and the things with our bodies that we’ve just come to accept as normal.

How often do you find yourself accepting the following as normal?

  • Low energy
  • Acne
  • Eczema
  • Indigestion
  • Tummy issues
  • Anxiety
  • Brain fog
  • Arthritis

We’re sicker than ever, not factoring in the pandemic, as a society we’re obese, overweight. We reach for band aids all the time.

Think about it, you have indigestion, you grab a Tums… you get out of bed and everything hurts, grab a Motrin. Here’s the thing… it doesn’t have to be that way, You’re putting a bandaid on the problem instead of getting to the root cause to find a solution.

While not everything in this world can be fixed with food, a lot of what we just talked about can be.

How Do You Heal With Food?

Believe it or not, it can all be done using my Best Self Method, which is research, adjust and heal.

Can you heal completely? Yes.
Is it easy? No.

Two weeks ago, we talked about the research phase… everything you need to learn about your body in order to help it heal.

Last week, we talked about the adjustment phase… how to get started making adjustments to your body and what to do when you get stuck.

Making those adjustments then brings you to the healing phase.

In the healing phase, we start to notice our body getting that energy back, we start to notice that acne clearing up, it’s easier to get out of bed in the morning without pain. All of the sudden we start to notice things we didn’t think were possible anymore.

Yes, you can heal that using the food on your plate.

By knowing that about your body and knowing what’s possible will make it easier in the long run to help your symptoms.

The healing process is not an overnight process and most likely isn’t a one time thing. There will be times when you eat food again that your body doesn’t like… but knowing how to heal will put you back on track so much faster the next time around.

Is It Worth The Effort?

We’re sicker than ever and there’s nothing more that I want to see than people heal by taking control of their health to become the best version of themselves. Hence why my coaching business is called Beat Your Best Self Coaching, I want to see the best version of you.

I don’t care if it means losing 20 pounds or if it means keeping your weight the same and just getting your symptoms in order.

Out of curiosity, did any of this kind of stick out to you? What struck you that you thought was normal that’s not?

Are you living day to day with things that could easily be prevented by making extra effort to pay more attention to your food, to plan your meals and to get a handle on things?

Is it easy? No.
Do you need accountability? Yes.
Is it worth it? 100,000%

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Does Accountability Matter In a Health Journey