January 16, 2013

How to Eat Cleaner – Day 17 of 31 – How Much Carbs, Fats, Protein Do We Need Each Day

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Uncategorized tagged , , , , , , , , , , , , , , , , , , , at 6:43 PM by lanaholt

How to Eat Cleaner – Day 17 of 31 – How Much Carbs, Fats, Protein Do We Need Each Day

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about carbohydrate, fat, protein servings and yes, this is another topic that could be pages and pages.  Here is just a brief overview, please research for yourself if you want to dig deeper.

When deciphering what is a balanced diet for you, you need to decide how your mind works. Are you the type that likes to visualize it, do you work better in grams, in percentages, something else?

I’m very visual, therefore the http://www.choosemyplate.gov USDA guidelines are appealing to my eyes. If I look at my plate half of it should have fruits and vegetables on it, the other half is protein and whole grains. The daily recommendations look like 3 cups of dairy (Not sure what vegans are supposed to do here. I’ve heard that this was due to lobbying of the dairy industry. They were peeved that dairy was not identified on the plate. Personally I would include this as part of my protein allotment.), 2-3 cups of vegetables, 1.5 to 2 cups of fruit, 5-6.5 ounces of protein (fish, eggs, meat, poultry, other. Hmmm? Could dairy be put here and add a few ounces? Stop whining dairy industry.), 5-8 ounces of whole grains, 5-7 teaspoons of sweets, fats and oils per day.

Livestrong.com is one resource where I found percentages if you like that. They took their recommendations form the 2010 USDA dietary guidelines. Adults 19 and older should have 45-65% carbohydrates (whole grains, fruits, vegetables), 10-35% protein (close to what we came up with from previous video), 20-35% from fat.  (We figured out how to calculate daily calories and how to convert to grams in the protein video. Revisit that video/blog post if you want to calculate this out. Note that protein is 4 calories, fat is 10 calories, and carbohydrates are 9 calories when converting calories to grams.)

Maybe it’s easier to think in terms of serving sizes. Heart.org separates it out a little more detailed, but it’s very nice. 6-8 servings of whole grains, 4-5 servings of vegetables, 4-5 servings of fruit, 2-3 servings of dairy, 3-6 ounces of cooked meat, poultry or seafood, 2-3 servings of fat/oils per day. The following are per week: 4-5 servings nuts, seeds, legumes, 5 or fewer for sweets and added sugars.

Here are some serving size examples, 1 serving:

Half cup cooked grain = one cupped palm
One piece of fruit = tennis ball
One quarter cup dried fruit
One cup leafy greens
Half cup cooked, frozen or canned legumes
Three ounces of meat = deck of cards
One egg
One ounce of cheese = two nine volt batteries
One third cup of nuts = small handful

Although these are daily suggestions. It’s important to note our bodies function better when we have a combination of fat, carbohydrates and proteins in every meal or snack. So aim for a good mix. We will talk about pre, during and post ratios in another video. Also note, we are all unique individuals. Your daily intake will vary depending on your health, your activity level, dietary needs/choices and other factors. You will need to experiment to see what works for you.

Decide what method or thought process works for you and see if your daily combination of food is giving you the amounts of carbohydrates, fats, and proteins that you need. Do you think you need to make any adjustments?

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

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January 15, 2013

How to Eat Cleaner – Day 16 of 31 – Protein – How Much Protein Do You Need? What Protein Should You Eat?

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition tagged , , , , , , , , , , , , , , , , , , , , , , , , , at 5:31 PM by lanaholt

How to Eat Cleaner – Day 16 of 31 – Protein – How Much Protein Do You Need? What Protein Should You Eat?

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about protein and yes, this is another topic that could be pages and pages.  Here is just a brief overview, please research for yourself if you want to dig deeper.

Proteins are made up of amino acids and are the building blocks of every part of our body. There are 20 different amino acids that make up proteins. Some of these proteins are complete and some are incomplete depending on how many essential amino acids they provide. Essential amino acids are necessary for us to exist and we need to get from the food we eat. It’s pretty easy to get complete proteins if you aren’t a vegetarian or vegan. Complete proteins are meat, fish, poultry, eggs, cheese… But even as a vegan or vegetarian you can get all you need you just need to combine incomplete proteins. An example would be beans and rice. Both are incomplete by themselves but are complete together. This is one of the reasons I drink vegan Shakeology. I get 16 grams of complete protein in 1 shake. 

There are many different ways to determine your protein needs but if you want to get technical here are 2 ways to calculate it. Even though they are calculations, they are still estimates for each individual. Ultimately you need to determine how you feel in order to know what is right for you. Especially if you have any medical issues, are pregnant or nursing. Note, most sedentary Americans eat about 50% more protein than recommended.

Calculate Protein Needs Using Weight and Activity Level:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x [ from 0.8 to 1.8 gm/kg depending on your activity level] = protein gm.
If you are sedentary .8, if you exercise regularly, are under stress, pregnant, recovering from an illness, anywhere from 1.0 to 1.8.

Calculate Protein Needs Using Percentage of Daily Calories:

We need to start by figuring out how many daily calories you need. These are your maintenance calories.

There are very detailed ones and general ones.

Here is a general one.  http://caloriecount.about.com/cc/calories-burned.php

If you want to get more specific, you can calculate your Basal Metabolic Rate, the calories you need to exist, then add your activity calories. It’s still not going to be exact, but may be closer. This one combines the BMR calculation with activity calories.. http://nutritiondata.self.com/tools/calories-burned

Next you need to figure out what percentage of these calories needs to be protein. This is very dependent on your activity level, health, goals, metabolic rate, etc. Usually between 15-30%.

For example:

2000 calories for maintenance
20% calories from protein
2000 x .20 = 400 calories from protein
How many grams of protein would that be?
1 gram of protein = 4 calories
400/4= 100 grams from protein per day

Do you need extra protein if you workout hard or are trying to build bulk? Alot of research is suggesting that we should not be doubling our protein because our muscles can only absorb so much. It’s more important to have balance and good nutrition, good protein sources.

So, what are good sources of protein?

For red meat and poultry products, choose free range, grass fed, and organic. Some research has shown that grass fed, free range, organic beef has less fat & calories, is higher in Omega-3s, and is higher in Conjugated Linoleic Acid, which has been shown to defend against cancer. Free range, organic chickens and eggs contained more Vitamin a and Omega-3s. Plus people find that grass fed, free range products taste much better. When I ate meat, I could tell the difference.

For fish you will have to figure this out. I’m still on the fence with this one. I would choose high omega-3 fish like salmon. But whether you should eat farmed or ocean caught is debatable. Ocean & fresh water caught brings up the issue of the environment impact and exposure to mercury and PCBs, but is supposed to be healthier. Farmed supposedly does not hurt the environment, but may have chemicals or antibiotics in them. Usually, it’s suggested to choose ocean or fresh water caught.

Non meat protein sources. We’ve already touched on soy in another video. Choose organic tempeh, miso, natto, low processed tofu, soy milk without soy protein or soy isolate. You would be surprised that you can get all the protein you need on a diet of vegetables, fruits and grains. 1 cup of cooked spinach has 7 grams of protein. Research the protein in vegetables to get a good idea. Some great protein sources are quinoa, lentils, beans, hemp, and there are more.

What I challenge you to do is get an approximate idea of how much protein should you be consuming each day? Are you on target? Play around with it. You may find your body may need less or more.

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

December 16, 2012

Holiday Kale Salad – Lana-fied

Posted in Diet, Health, Healthy Eating, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , , , , , at 11:08 PM by lanaholt

Got this great recipe from a friend, Kristine! I just made some changes to make it yummier to me. =]

2 Cups fresh cranberries

10 Gloves of garlic

1/3 Cup olive oil

1/4 Cup lemon juice

2 Tbsp Dijon mustard

1/4 Cup agave nectar

2 Tbsp finely sliced lemon peel

8 cups chopped kale

2 Cups cooked black rice

1 Large fennel bulb cut into thin strips

1-2 Cups chopped walnuts toasted

1 Red bell pepper thinly sliced

1/2 Red onion thinly sliced

Placed cranberries and unpeeled olive cloves in Ziploc with a little olive oil, Himalayan salt, & pepper to taste. Shake it up to coat, then bake in the oven at 375 for about 25 minutes.

For dressing combine garlic, olive oil, lemon juice, mustard, agave, lemon peel with salt & pepper to taste. Blend to desired consistency.

Combine everything with dressing and toss.

It makes alot! So it’s great for a big family meal or for ready made salads for about a week depending on if it’s a side salad or a meal salad. I use it as a meal salad and it lasts me about 4-5 days. But, I chow on it like a starving bunny!

October 31, 2012

High Energy Pre Workout Steel Cut Oatmeal Breakfast

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , at 3:08 PM by lanaholt

This is a hearty, high energy breakfast. I only eat this before a very intense workout like Zumba, Turbo Fire, Turbo Kick, P90X, INSANITY, etc. I eat it about 1.5 hours before hand, so I have enough time to digest. This is my go to before my 2 hours of crazy teaching every Wednesday. I could not last the 2 hours without a hearty breakfast.

Combine all ingredients and enjoy:

1 cup steel cut oatmeal (cook per directions on container)

1/2 cup toasted walnuts

2 TBS flax meal

2 TBS Hemp seeds

2 TBS Almond Butter (no salt or sugar)

1/2 Frozen fruit (blueberries, raspberries, etc.)

2 TBS Grade B Maple Syrup

Use organic ingredients where available.

Enjoy

October 8, 2012

Recipe: Vegan Raspberry Herb Vinaigrette Salad Dressing

Posted in Diet, Healthy Eating, Healthy Habits, Healthy Recipe, Nutrition, Recipe tagged , , , , , , , , at 10:07 AM by lanaholt

I try to avoid processed foods and all the chemicals they contain. So, I love to make my own salad dressing. It’s easy and fun to play with the ingredients. I rarely make the dressing the same way twice but here is an estimate of my latest easy dressing. Enjoy.

Vegan Raspberry Herb Vinaigrette

1/2 cup fresh raspberries

1/2 cup olive oil

1/4 cup red wine vinegar

2 TBS agave

2 TBS lemon juice

4-6 sprigs or stems of parsley and cilantro

Any other herbs to taste

Himalayan salt to taste (I often forget this)

Blend. Makes about 6-8 servings for small side salads.

September 27, 2012

RECIPE: Ha Ha Healthy Customized Chocolate Candy

Posted in Diet, Fitness, Health, Healthy Eating, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , , , , , at 1:26 PM by lanaholt

RECIPE: Ha Ha Healthy Customized Chocolate CandySometimes you just want some candy. You might have particular tastes or dietary concerns. It’s fun and easy to customize your yummy concoction!

Ingredients:

Your choice of chocolate, nuts, fruit, Himalayan salt…

I used dark chocolate, raisins, currants, walnuts and Himalayan salt.

Directions:

I use a toaster oven. It makes it so easy. Put aluminum foil on a toaster oven tray. Layout all ingredients evenly on tray and place chocolate on top. Put in toaster oven on 115 or less for about 10 minutes. The chocolate will melt and you can blend all the ingredients together. Then place the tray with the gooey concoction in the fridge. In about 30 minutes, you have your candy. Just lift the foil off the tray and carefully crack the chocolate off into pieces. Store in a dry container. Enjoy.

August 21, 2012

RECIPE: UGLY Kale & Green Beans Salad with Blueberry Dressing

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , , at 1:37 PM by lanaholt

UGLY Kale & Green Beans Salad with Blueberry Dressing

(Modified from recipe from Whole Foods)

Ingredients:

1/2 pound small fresh green beans, trimmed

1 pint blueberries, divided

4 TBS currants or raisins

1/4 cup unsweetened cooking coconut milk, plus more to taste

2 tablespoons tahini

1 tablespoon lemon juice

1 bunch kale, roughly chopped

1/2 cup pecans, toasted

Directions:

Bring a large pot of water to a boil. Add green beans and cook until crisp-tender, 1 to 2 minutes. Drain and transfer to a large bowl of ice water until chilled, and then drain again.

Purée 1/2 cup blueberries, coconut milk, tahini and lemon juice in a blender to make a dressing; add more coconut milk, if needed, to reach desired consistency. Transfer to a large bowl, add kale and green beans and toss well. Transfer salad to plates and scatter remaining blueberries, currants and pecans over the top. Add extra blueberries, currants and pecans to taste.

It’s ugly! UGLY!!! But it tastes great! I don’t think you can have a purple dressing on a green salad and it not be ugly. I was looking at it, thinking, you have got to be kidding. But, yummers. If you are not a kale fan yet, add extra blueberries and currants, it will take the edge off.

Please feel free to share your comments or questions. =]

August 1, 2012

Apple Avocado Jicama Salad (Kale?)

Posted in Diet, Health, Healthy Eating, Healthy Recipe, Nutrition tagged , , , , , at 4:02 PM by lanaholt

I’m not a cook and I’m lazy. So, this recipe changes almost every time I make it. I tastes light and refreshing. It’s great on a hot day or after a vigorous workout. I got the original from the Beachbody Ultimate Reset. If you want more info about that, just email me coachlana@beachbodycoach.com

Ingredients:

Himalayan salt to taste (I don’t use much)

2-4 Tbsp. organic agave nectar

1/4 cup organic lime juice

1½ tsp. extra virgin olive oil (I usually forget to add this)

1-4 avocados depending on size and how much you love them, ripe but firm, cut into chunks

Medium jicama root, peeled and sliced in thin matchsticks

1/4 cup chopped fresh organic cilantro leaves

Directions:

I usually add all ingredients in gallon Ziploc and shake it like crazy! Then stick it in the refrigerator. It’s best if you can leave it overnight. It makes alot! A few days of lunches or a great side to take to a party.

Add variety by adding kale. I love cold kale salad with apples, so this is a natural mix. I would put 1/2 kale and 1/2 of the above salad.  YUM!

July 25, 2012

Recipe – Easy, Vegan Cold Lentil Quinoa Artichoke Salad

Posted in Diet, Health, Healthy Eating, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , at 11:17 AM by lanaholt

I’m not a lover of cooking. So, I need easy recipes where I can make a lot and eat it all week long. This one was perfect. I had an event going on during the weekend and needed some easy food on the go. I’m also vegan and it’s extremely hard to find food when you go to any type of convention. So, I pack what I can.

INGREDIENTS: 

– 1 can or jar of artichoke hearts (This is to individual taste. I love them, so I jam as many in as possible)

– 1 cup uncooked quinoa

– 1 cup uncooked green lentils

– 1/4 cup lemon juice

– 1/4 cup lime juice

– 1/4 cup fresh chopped cilantro

– 2-4 fat diced green onions

– Himalayan salt to taste (optional)

DIRECTIONS: 

Cook quinoa & lentils at same time.

Cook quinoa: Rinse quinoa thoroughly and drain. Place 1 cup quinoa and 2 cups water in a medium saucepan with a tight-fitting lid and bring to a boil. Reduce heat to a gentle simmer and cook for 15 minutes, or until all water has been absorbed. Remove pan from the heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork and serve.

Cook lentils: Place 1 cup lentils in medium saucepan, just cover lentils with water, bring to boil and allow to low boil for about 15 minutes. Lentils should absorb most of the water, if they do not strain them before adding to quinoa.

While quinoa and lentils are cooking chop cilantro, dice green onions, measure out artichoke hearts, lemon juice and lime juice. Add all ingredients once quinoa and lentils are done. Mix thoroughly and place in fridge to chill for at least 1 hour. It tastes much better if you leave overnight. Add Himalayan salt or more lime or lemon juice to taste.

Enjoy.

June 29, 2012

Recipe: Coconut Greens

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe at 10:38 PM by lanaholt

I love this coconut greens recipe. It’s very easy and fast. I use collards, beet greens, or kale for my greens.

INGREDIENTS

1/4 or more yellow onion
1/2 or more bunch of greens
1 Tbs coconut oil
1/4 cup coconut milk
1/4 cup pine nuts
Himalayan salt to taste

DIRECTIONS

Cut onion and brown with coconut oil, probably a few minutes. Add greens, Himalayan salt, and coconut milk. Simmer low heat for about 10 minutes, may vary depending on how much greens you add. While greens are cooking toast pine nuts on med to low heat. Add pine nuts to greens when greens are done cooking and serve. Yum!

I got this recipe from the Beachbody Ultimate Reset. I use coconut oil instead of olive oil  and I use whatever greens I have available. If you want to learn more about the Beachbody Ultimate Reset and how to cleanse the body in a healthy way that does not shock it, please feel free to contact me: coachlana@beachbodycoach.com

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