Happy Monday to all of my readers! I went on a beautiful train ride this weekend and attached is one of the pics I took.
I thought I would send a brief message about protein today. It really changed things for my health when I started eating more protein and less carbs. This was pre-surgery as well. Again, it is not a Keto diet, just lower carbs and more protein. You should always check in with your doctor, nurse, dietitian, or healthcare expert about what is right for you. Some people cannot eat high protein or low carb due to certain disorders. My daily goal right now per my dietitian is 80 grams of protein and less than 80 grams of carbs. I am to focus on protein first and then what is left can have carbs.
I am not meeting that goal very often so yesterday I set out on a quest to work on this again. Before surgery I did great because food tasted great. After surgery, I am finding it much harder to find foods that sit well with me. This does get easier and now that it is, I need to increase protein. I am still losing weight when I eat higher carb although I have lost some lean muscle mass so protein is essential. Finding the right proteins for you is half the battle.
Before surgery I loved chicken and eggs. I am adverse to both of them right now. I can eat chicken if it is soft cooked, but only in small amounts. I will try eggs again, but so far they have not gone well. If you love eggs, chicken, and turkey, increasing your protein should be easier. If you are a vegetarian or vegan, checking in with a dietitian would be my suggestion. I am not well versed on either. I am not a big meat eater, but I do eat some meat.
I went on a quest this weekend at the store to find newer foods or foods I have forgotten about. I was getting in a rut, eating the same foods over and over. Part of this is just being human and the other is surviving post surgery. It is important though for me to adhere to my protein, so I’m really going to try.
Here is what I picked up at the store and what I’m trying: Special K cereal is high in protein and served with some fat free milk provides about 15g. Of course it does have some carbs so I will only choose this once a day. I picked up some snack packs that contain cheese and nuts. It is already portioned out so it takes the guess and temptation out of eating too much. Tuna is another favorite and has quite a bit of protein. I just add a small bit of mayo and eat it plain. I got used to not eating bread and pasta before surgery, but now they make me nauseated so I avoid them. I also love white fish and eat that when I get a chance, broiled is best. I picked up some chicken broth that has 9gm of protein and can be consumed right from the package. I got cottage cheese and some laughing cow spreadable cheese. I picked up a few cans of soup that I can strain the pasta from, but have vegetables, chicken and good broth. I also can eat eggs when added to a recipe, so I am going to try some new recipes. Like I love egg flower soup and may try to make this at home.
Dinner is always much easier because I do make hearty soups loaded with beans, meat, and vegetables. I often add a sprinkle of cheese to add more protein and flavor. I do eat carbs, but am now trying to save them for the end of the day. If I can get closer to my goal that will be great. I am at about 45-50 right now and need to get closer to 80. My surgeon prefers I eat my protein rather than drink the shakes, but I can if I need it. I also have some protein bars if I need them.
I will keep you updated. I was pleasantly surprised though how well my blood sugars and weight did when I ate less carbs. I felt like my inflammation was down overall and I felt better. Good luck to you and send me a comment if you’ve tried something new that is loaded with protein. Until next time,
Mandy