The following is the health coach vetted nutrition practice that I try my best to follow every week:
It’s a fact that the oceans have been overfished. Farmed salmon is not OK to eat though. What do I think? I’m going to have baked salmon once a week. There’s a deli counter at a food market that sells this fish.
It’s quick and easy: heat for 20 minutes with Brussel sprouts (also from deli counter) in a baking dish at 350 degrees.
I can also get from the deli counter roasted vegetables which don’t need to be cooked. The deli vegetables are not organic and I’m OK with this. Otherwise I buy online frozen bags of organic broccoli, spinach leaves, cauliflower, and green beans.
As well once a week or every other week I order grilled shrimp from the online grocery delivery service. I also order dry sea scallops with the weekly delivery.
For lunch I order a mixed greens salad with no dressing. Add organic cashews and chickpeas and Cento pitted olives. Toss Boticelli finishing olive oil and balsamic vinegar to dress the salad.
This is the standard fare. I have the salad for lunch 3 times a week. I read a while ago that bringing your lunch from home to your job 3x/per week is OK and a viable option. It can be impossible to expect ourselves to bring lunches from home 5 days a week.
The goal as I see it is to have the grace to accept that you and I cannot do the right things 100 percent of the time every day of every week of our lives.
Coming up I’m going to review a food product I found. The origin story of the company might be a come-on. Yet I’ll talk about this food because it shows that there are alternatives to common products laden with chemical additives or questionable kinds of fat.
This is the first post re: the Integrative Health Coach eating plan that I’m going to use as a weekly practice starting this fall.
She recommends consuming 100 grams protein per day or at least at or near 90 grams protein for the ideal RDA. The calculation using your weight only accounts for the average grams of protein that are thought to be acceptable.
On Amazon–yes on Amazon–I found the Truvani protein powder shown. It’s the only protein powder source without a chemical additive called natural flavor. In California–yes in Cali–I think it’s Prop65 that lists Truvani as having a cancer-causing agent.
I’m taking my chances as this product has been on the market for at least a decade. The Mooala almond milk you can order on Fresh Direct online grocery delivery service in New York City.
About a decade ago I bought soy milk and the soy milk tasted awful to me. So I was hopeful when the Health Coach vetted that I could use almond milk. Again, the Mooala almond milk was the only almond milk I found that didn’t have a questionable ingredient.
Inside the Truvani package is a scoop you use to pour the protein powder in the almond milk. I used a 12 ounce ceramic mug that I bought in Starbucks long ago. It might be Venti sized according to the Starbucks system. I have no idea. I used the 12 ounce mug and tossed one scoop of Truvani in the almond milk. Filled the mug with the milk to an inch below the rim.
One scoop of Truvani has 20 grams of protein. It has 2 grams of fiber too if that counts for anything towards your RDA of fiber while you’re at it.
After the awful taste of the soy milk I was reluctant to try the almond milk. To my surprise the protein drink is drinkable because it tastes better than I thought it would.
As the drink is actually drinkable to me I’ll be getting 20 extra grams of protein with breakfast. My said breakfast 3 large organic eggs scrambled with organic shitake mushrooms.
So there I’ll have it–at least 30 grams of protein in my first meal of the day. Like real experts to trust have repeated for years a person should have 20 to 30 grams of protein with each meal starting with breakfast. Not waiting until dinner to load up on protein.
Va bene! A protein drink that is really kind of delicious! With no chemical additives in the form of natural flavor.
The only drawback is that the scoop is big so I envision going through a package of Truvani in one week or so. And the Truvani if I recall costs at least $30/per package.
For those of us who can’t afford Truvani there are other options like having with the eggs a container of Fage plain Greek yogurt. Mix blueberries into the yogurt like I do if you want. Use only a drizzle of honey. As per my Health Coach honey is not really okay to have except in tiny amounts.
Fage plain Greek yogurt doesn’t contain chemical additives in the form of natural flavor. Should you be okay with it you can opt for the Fage full-fat plain yogurt not the 0 fat. I happen to be sensitive to food that contains fat in it.
So having the eggs plus a container of the Fage plain yogurt could bump your grams of protein up to near 30 grams for breakfast.
Forget buying a boxed cereal labeled as a better protein source. A food with only 8 grams of protein per serving for breakfast won’t cut it for optimizing your energy and health throughout the day. Should you really want to go the boxed cereal breakfast route it’s imperative to find a container of yogurt or other protein source that will bump up the grams of protein for the meal.
Also forget the commercial that claims having a round waffle product with added protein is an acceptable food for getting protein. I don’t think so. Not all sources of protein are the best sources.
Though who’s kidding who. I have pasta all the time being Italian. And it’s not really an ideal food even when it’s whole wheat pasta according to my Health Coach.
That’s OK. I plan to stick with my 80 percent rule: having healthy food at least 80 percent of the time.
My life is getting shorter. With life being short I’ll have the pasta. You can have the cheesecake. Enjoying life–and the food you eat–guilt-free is the way to go.
Full and Robust Life Hacks 