How Many Grams Of Protein Should You Eat?

Photo: iStock free images

Since childhood, we've been told proteins are the main building blocks of the body. Every body part you can think of from muscles and organs to skin, nails, enzymes, and hormones is made of protein. And, what makes up protein? Smaller molecules called amino acids that link up to form chains. These chains of proteins link into longer chains to fold into complex shapes forming organs, muscles, hair, etc. (Source: Healthline.)

According to Healthlne, the best sources of protein are meats, fish, eggs, dairy products, quinoa, legumes, and nuts.

Aminal sources of protein are complete proteins as they contain all 20 amino acids. Many plant sources like legumes have some, but not all 20 amino acids and need to be combined with whole grains (or a glass of milk) thereby also becoming excellent sources of complete proteins. Bean soup with cornbread, peanut butter on slices of whole grain bread, and hummus on pita bread are tasty combinations forming complete proteins. 

So how many grams of protein do people need to eat each day to stay healthy? Well sources differ on the amounts, but a general consensus seems to be to get at least .36 grams of protein per pound of body weight; therefore a 130 pound woman would need about 46 grams of protein, while a 160 pound man would need about 57 grams of protein per day. Another recommendation is to eat 3 meals a day with each meal consisting of 30% - 35% of your daily protein requirements.

Doctors also note: A high protein diet can help dieters by decreasing their hunger and thus food intake and calories per day. Older people may benefit by eating as much as 50% more than the recommended daily grams for an average man or woman. Pregnant women and people recovering from injuries also seem to need more protein than the average person.

Although it was once speculated that too much protein could damage one's kidneys, this notion was never supported by science, and the benefits of consuming more protein far outweigh any feared harm.

When it comes to selecting foods to eat to meet your daily protein needs, follow your tastes and preferences and mix it up. Variety is the spice of life, and by rotating food you'll likely consume all the nutrients your body needs.

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Old Navy's Summer Wear

Every year one clothing retailer seems to have the edge over others with their spring/summer clothing launch, and this year the distinction goes to Old Navy. The merchant's winning casual summer wear is a combination of style, quality and value. Everyday warm weather attire need not cost an arm and a leg. You need reasonably good, not the apex of quality in summer clothing.

Old Navy's offerings include active-wear fabric (a cozy polyester-spandex blend to wick away moisture) shorts and dresses or 100% cotton dresses priced from $10 - $20 that are soft, cute, cool, easy-to-machine wash and dry and won't fall apart like fast-fashion. For the buck you get a few seasons of wear out of garments (with pockets!😍) you can mindlessly wear and clean ... without emplying your wallet. Look for the steals and deals! The $20 SuperCash is a dream come true!

My elderly mother desires something sleeveless she can sleep in, so I'm ordering a few of these dresses for her as they are perfect as nightgowns. Using my supercash promotion brings them down to an unbeatable $9 each!

A loyal costumer, I love Old Navy's casual and sports wear despite the brand's inconsistant sizing. Without gaining a pound you may be a medium one year, a large the next. If a dress fits you perfectly in extra-large, it's Old Navy's use of various vendors, not you! 

Speaking for myself, the size can be called jumbo as long as I know what to order to fit me. Customer reviews are great about telling us to go up or down a size, and when several reviewers say a dress runs short, consider ordering it in tall especially if the dress is 100% cotton to anticipate a bit of shrinkage in the wash. Due to my mom's age, I order her t-shirt dresses in a tall and large to be roomy and long enough for her to feel comfortable sleeping in them.

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My 5 Key Organizing Tips

Photo courtesy of Walmart.

Since moving to Manhattan where space is at a premium, I've become super organized. Life is simpler when all your things have a home and you can easily fetch them. You spend less time searching for possessions and don't re-buy something you already own. I like to say I'm too lazy and cheap to be unorganized. Once a friend, Dru, on a visit to my apartment with her husband, A.J., asked if she could show him my closets. I was so flattered she had noticed my tidiness on her previous visits. She made my day!

While I'm always open to perfecting my system, here are 5 Organizing Tips I can share:

1) In my clothes closets - I group alike-garments together: First by seasons -- warm weather versus cold weather -- then within the seasons, coats; sweaters; vests; blouses and tops; trousers; and dresses, etc. 

Although for Manhattan I have 2 good-sized wardrobe closets I still must shift my spring/summer and winter/fall clothes to the front or back of the closets as the seasons change. I don't have the luxury of a 3rd wardrobe closet to avoid moving my clothes each season. Rats!!! I envy people with more than 2 closets. From time to time I also purge my clothes of what I no longer wear so I can always fit everything I own in my 2 closets, never overflowing them. In New York City, our lack of spacious apartments is just too unforgiving to keep things we never grab. I donate my still in good condition clothes to Housing Works or Goodwill. 

2) Outside my bathroom I have a personal care shelf - Here again I like to group similar items together - I gather the skincare products together; the shampoos and hair conditioners together; the toothpaste and mouthwash together, the pain relievers - aspirin, ibuprofen, naproxen, acetaminophen together; wound treatments together and hair tools, etc. Since these items are stationary on a shelf, I simply stack them up so I can easily grab them. At times baskets and such help organize, at other times they just hog more space so you can't stack items. When bars of soap or boxes of toothpaste stay put, you don't need containers that become just another takedown before you can reach your articles. What I do find helpful in organizing small personal care stuff like extra dental floss, hairpins, or cotton balls is storing them inside a repurposed plastic sheet set protector. It has structure, transparency, a zipper, and a slim body that sides in against the wall -- perfect for the job! And, you already own it. In fact, save a couple of sheet protectors to protect other goods too. Great for separating, or keeping categories of things together!

3) Shoes and odds and ends - The shoes I slip into most often are on the floor of my wardrobe closet. The shoes I wear occasionally, I stack up in clear plastic shoebox-shaped containers. 

Additionally, I use one of the plastic shoeboxes to keep receipts ... a 2nd to store extra makeup I have for when I run out of what I'm presently using ... and a 3rd plastic shoebox for extra lightbulbs along with extra vacuum cleaner bags. These clear plastic shoeboxes are terrific for organizing all kinds of things. I even have a collection of photos in a 4th plastic shoebox. They only cost $1 - $2 apiece (depending on the retailer), are compact, strong, see-through, and hold lots of stuff. You can't go wrong buying them for storage. (The above image shows belts inside one box, but I think belts are best grouped hanging on a clothes hanger.)

4) Other odds and ends only needed at certain times (for example wool clothing, or a pump for an air mattress) get kept inside clear plastic 13-gallon trash bags before going on a shelf. The 13-gallon size is ideal, not too big or small a size to keep similar things together, as well as, dust-free, and since you can see through the bags, you don't waste time labeling or opening them to remember what's inside.

5) Ziploc bags of various sizes fit the smaller items you need to keep together, Q-tips, nails, whatever. Easy to see what's inside and open.

Believe it or not, you don't want to spend hours of time organizing. Aim to reduce your steps to keep organizing simple and efficient. Moreover, try not to spend too much money on the supplies you use to keep your things together and in good condition ... just a few bucks for the containers you need. The right organizing system should save you time, money, and work. Starting with these 5 tips, join me in being too lazy and cheap to be unorganized!

Happy upcoming Earth Day on April 22nd! A perfect time to get organized.🌍🌎🌏

Do you have brilliant organizing tips of your own to share?

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Happy Easter People!

Supper at Emmaus by Caravaggio

Leave it to one of my favorite Baroque painters, Michelangelo Merisi da Caravaggio (1571 - 1610) to depict a resurrected, incognito, very human Jesus eating a meal in the town of Emmaus with his clueless disciples who fail to recognize him ... until they do. Then Christ vanishes. (Khan Academy analysis here of the painting).

Once again we celebrate hope, optimism, and human perseverance in a flawed, limited, and sometimes challenging world. But, spring is here -- days are getting longer and warmer, and life is good.✝️🐣

Happy Easter! 

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The Pillow Shoe Is A Fad

There's a new fad in town: The Pillow Shoes. They are the rage of TicTac, and I think for good reason. They are cheap, comfortable and casual smart. Although not enough support to walk miles and miles in, pillow shoes offer good enough support to loaf around the house, as well as, run quick errands in the neighborhood.

In warm weather I normally wear $2 Old Navy flip flops around my apartment, but these offer greater support and are arguably more stylish. There are a number of retailers making the shoe style, but I like the brand, Mesh Beach Shoes for their anti-slip soles and ergonomic design claim which is supposed to evenly distribute the pressure between you feet and hips to help avoid the pain of knots and cramps. They are lightweight, waterproof and have lots of happy customers based upon what reads like honest reviews. The website features 6 colors including blue and beige. 

More expensive than flip flops for sure, but you get durability, support and style ... a fair trade off ... and hey, you can add a few inches to your height by slipping into a pair.🦶🩴

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Should You Buy I Color or I3 Clarity Diamonds?

Let's say you'd love to own jewelry with big diamonds but can't afford the bigger sizes without mortgaging your home or selling your children. Diamond prices increase exponentially per carat as you move up in carat weight because big eye-clean diamonds are rare in nature.

So, of the 4 diamond "Cs" (cut, carat, color, and clarity): (1) On which do you compromise to buy the biggest stone for the money, and (2) How far do you compromise? 

The answers are: Be flexible on color and clarity to buy a bigger stone.

Let's consider color first: To get more value in carats, or size for the money, [technically carat refers to weight not the size of a stone] ideally you should buy a G or H color, but you could go all the way down the alphabet to a J color diamond in a white gold setting. White gold makes diamonds look whiter and yet going past a J diamond is when the naked eye will notice a yellow tint. For yellow gold settings, however, you might get away with a K color as yellow gold can hide a yellow tint better than white gold. If you compare an E color with a J, you will see a slight yellow tint, but without a side-by-side comparison of the two grades you really won't notice, and the difference in cost between E and J diamonds is huge, so you could compromise a bit on color to buy a bigger stone that still looks relatively white.

Next, let's discuss clarity: When it comes to flaws, diamonds have 2 types: blemishes (surface flaws) and inclusions (internal flaws). All-natural diamonds have inclusions or defects. Under a microscope, jewelers see "feathers, bruises, indented naturals and chips, etched channels, and cavities" that can't be seen with the naked eye. In fact, clarity is considered the least important characteristic in a diamond, and where you can compromise the most to get a bigger diamond as long as you examine the stone carefully to make sure the inclusions are hidden and not prominent. Experts usually recommend settling on a diamond with VS2 (Very Slight 2) in clarity to get "the most bang for the buck." A diamond with inclusions can still look eye-clean.

Now let's get specific by considering a pair of diamond stud earrings I've had on my Macy's wish list for a few years. I love the 4-carat total weight of the studs -- that's 2 carats on each ear. Lovely, oh yes! The price is what I also find attractive ... sometimes on sale for as low as $5,400. Nice and tempting! -- compared to the usual $28,000+ for 4-carat diamond stud earrings in 14K gold at James Allen. Nonetheless, it's still a load of cash to pay, so therefore I'm stalling. In the pro camp: The I grade is colorless and acceptable for diamond stud earrings. But the I3 clarity keeps me from pulling the trigger. Macy's at Herald Square never has the earrings in the store to pursue, and it's too risky for the still-a lot-of-moola price tag. 

The cons are: I3 diamonds usually have too many inclusions that affect a diamond's brilliance and beauty. According to Teach Jewelry, ''The difference between I3 and I1 and I2 clarity diamonds is the number, type, position, and size of inclusions." No matter the angle, the inclusions, or imperfections will likely diminish the stones' sparkle (the ability of a diamond to collect and reflect light). How disappointing to spend $5,400+ for diamonds "with large, dark, and easily seen inclusions" that limit their brilliance. Dull diamonds are not what one pays for -- I'd miss the glitter, the sparkle, the shine ... as well as the money leaving my bank account.😳

I3 diamonds are called salt and pepper diamonds due to the black spots they often have. These inclusions are too noticeably to be eye-clean.

A few sources cite if inclusions are on the edge of a diamond, your diamond could break off and an I3 diamond is harder to resale, but I dismiss these 2 reasons for avoiding it. Jewelry is always a luxury buy. All jewelry is a poor investment as you'll rarely get the price you paid if reselling it. If you do pay less for less quality, getting some of your money back by reselling it is a fair trade-off. And on Moh's Hardness Scale, diamonds are a 10, the hardest gems you can buy. Stones in earrings are unlikely to break with normal wear. Not to mention, you should remove rings to clean your house.

Frankly, diamonds are common in nature, and it's mostly demand that creates their high value. Readers, you are not alone in coveting big-sized diamonds! I, too, am tempted sometimes all the time. An I diamond is fine, but diamond experts tend to advise against buying I3 diamonds for jewelry. It looks like I'll never own a pair of 4-carat diamond studs.💎

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The Perfect Pants Blouse

Say what you will about Amazon, but they do have most everything consumers need, plus free shipping with a $25 order. If you don't own a car; are a shut-in; or work-crazy-long-hours they can be your lifeline to the outside world of necessities. Not to mention, due to a number of sellers across the country offering different price points on its platform, an Amazon purchase can save you money, and the telephone associates are fantastic if orders go wrong. THE SAVVY SHOPPER says, there's nothing wrong with supporting Amazon, a brilliant and successful business along with small Mom-and-Pop shops. Life need not be about supporting one at the exclusion of the others.

I just found a stylin' blouse on Amazon that is perfect when paired with leggings and nearly any style of trousers.

It's feminine with slight (not over-the-top) ruffles at the neck and cap sleeves. Because it's a tunic, it's long enough to cover your hindquarters, a must if you wish to look polished. You can also buckle a belt around the blouse at the waist to change its look. I love a summer casual look that can be dressed up or down with shoes and accessories, and this blouse fits the bill. A great spring transitional piece that is also suitable for hot August nights. 

This fashionable blouse won't break the bank; comes in 29 printed colors; can be machine washed and dried; and you'll never look sloppy wearing it. Definitely, Savvy Shopper approved as a smart and adorable splurge.

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Cute Summer Old Navy Dresses

When I came to help my mom, who took a fall fracturing her fibula, I packed all winter clothes, including leggings, t-shirts, and two cardigans since I only thought I'd be away for about 4 weeks, but she is undergoing physical and occupational therapy and I'm still here. Spring has arrived and all my spring and summer clothing is at home. I only packed one dress (this one) that I can wear on a chilly, early, spring day, but not on a balmy, global warming-created day.

So in anticipation of 80 degree F days (in fact we had one today), I bought 2 Sub-Knit Short Sleeve Tiered Swing Dresses in hot pink and medium-navy blue from Old Navy, as well as, a black pair of $2 flip flops to wear around the house. Old Navy's flip flops are great, no need to pay more elsewhere, and I'm happy the retailer once again manufactures 100% cotton dresses. Not polyester, not rayon, no blends, all-cotton dresses!!! ON is forever offering deals. Wait for one to get a dress dirt cheap!

Hopefully, between my ballet flats, Nike sneakers, and the new flip flops I won't lack shoes to wear as the weather warms up. The all-weather mocs I also brought with me will soon be retired until early autumn. 

The thought crosses my mind I'll be wearing the same style of dress over and over like a uniform, but I bet real money the majority of people rarely notice what we wear when we encounter them. They sense if we are disheveled and not coordinated, but can't recall our particular outfits. What do you think?

My life as a minimalist-want-to-be is being tested and frankly, I'm enjoying the noble less-is-more experiment. So far, I'm managing!

Moreover, ladies, look at this handsome guy! Hubba, Hubba!! Posting him fits into our spring fashion topic. Colorful shirts in a breezy linen blend have just arrived at L.L. Bean for men. The fabric wicks moisture and dries fast. 

Get ready, Betty ... Freddy for cotton dresses, linen shirts, and shorts season. 

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My Favorite Oscar Dresses 2022

All photos: People.com here. Kirsten Dunst is wearing Christian Lacroix.

It's 8:30 pm and all but one of the major awards are yet to come. Here are my favorite Red Carpet Oscar dresses of the night. My picks are always the timeless classics, and as you know from previous years, I'm not a big fan of ultra-low-cut cleavage so those gowns never make my list. These ladies stand out simply by looking polished and beautiful from head to toe.

Lupita Nyong'o in Prada, Alana Haim in Louis Vuitton, Jessica Chastain in Gucci

Demi Singleton in Miu Miu, Aunjanune Ellis in Atelier Versace, and Rose Perez in Christian Siriano

How many of my favorite Oscar 2022 gowns make your list? And who steals your eye at the 94th Academy Awards?

I'm adding one more: On camera, I see the sparkle and shimmer of the embellishments on Tiffany Haddish's dark green Dolce & Gabbana gown, and she looks stunning in it.

If selecting a gown for myself, I'm practical so it would be Demi Singleton's Miu Miu dress because it doesn't reach the ground and I wouldn't need a handler to arrange my train as I stand. Dress trains don't magically fall into perfect formation for a photo opp so a celebrity's handlers come with them to the Oscars to arrange their dresses for the photos you see. Once upon a time, the night was more carefree and fun with actresses wearing their own clothes from their closets. Nowadays gowns and jewelry are sent to them by well-known designers, and usually, a stylist is hired to curate their choices and put it all together. As a non-attress I would not be working and be able to observe celebrities, party and have fun! Think anybody would talk to me? Oh, I'd better take a friend along.😎

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America's Test Kitchen's Poulet au Vinaigre

All photos: America's Test Kitchen and the video footage is linked below.

Today I'm sharing a chicken in vinegar dish featured on America's Test Kitchen, watch here. It originated in Lyon, France. As someone with German ancestry, I can appreciate food with vinegar as a flavor. Delish!

A fancy French name to Anglo ears for a simple and scrumptious one-pan recipe, and readers, you know how I love to prepare healthy, real food in a single pan, i.e., no-fuss dinners as there's less to clean up after you finish! Here's the tasty recipe in written form -- you're welcome!

Poulet au Vinaigre a/k/a Chicken in Vinegar

Ingredients:

8 chicken thighs - trimmed and dried with a paper towel, but leave the skin on the back of the chicken

1 1/4 teaspoons salt

3/4 teaspoon pepper

1 tablespoon vegetable oil

1 shallot, minced

2 peeled garlic cloves, diced

1 cup chicken broth

1 cup white wine

1/3 cup red wine vinegar

🍴🍽🍷

1 teaspoon of tomato paste

2 tablespoons butter

1 tablespoon tarragon

1 extra tablespoon red wine vinegar

Directions:

1) Salt and pepper the chicken thighs on both sides.

2) Heat 1 tablespoon of vegetable oil in a 12-inch skillet. 

3) Lay the thighs in the hot oil and brown them.

4) Add the sliced garlic. Sear the chicken for 8 minutes.

5) Turn the chicken over and cook the other side for 3 minutes. They will be crispy, but not fully cooked at this stage.

6) Remove the seared chicken from the pan and transfer it onto a plate. From the frying pan and into a separate bowl, pour off all but two tablespoons of the chicken fat.

7) Next add the minced shallots to the remaining two tablespoons of chicken fat, stir and cook with the brown chicken bits left in the pan.

8) Pour in one cup of chicken stock.

9) Add a cup of white wine followed by a 1/3 of a cup of red wine vinegar.

10) Return the chicken thighs to the pan and liquid - the crispy skin side up.

11) Next slide the pan into a heated 325 degree F oven and bake for 35 - 40 minutes. Make sure the temperature of the chicken reaches 195 degrees on a meat thermometer.

12) Remove the chicken and place the pieces on a plate.

13) To finish the sauce that's left in the frying pan, bring it to a simmer, then add a teaspoon of tomato paste, two tablespoons of butter, a tablespoon of minced tarragon, and an additional tablespoon of red wine vinegar. Whisk the gravy until it thickens.

14) Pour the sauce around the chicken on a plate or serving dish, then tilt the plate to distribute the sauce everywhere and under the chicken.

Serve each hungry diner 2 thighs. Eating this dinner at home costs pennies compared to ordering it in a restaurant.

 

As regular readers know, recipes end up on THE SAVVY SHOPPER so I, myself, can return here to make them again. The blog serves as our electronic recipe box. 

In this recipe, you can substitute chicken breasts if you wish. Although in general, I prefer white meat to dark, professional chefs tend to say chicken thighs are the juiciest, most flavorful parts of a chicken, therefore I use thighs in this dish. Try it the first time and note: Test Kitchen mentions in France, a mix of chicken parts goes into the dish, but using all thighs in lieu of a mix of different chicken parts ensures the chicken cooks uniformly. What I love about America's Test Kitchen recipes is they try making dishes several ways before settling on the best ingredients and methods for the dish for us, its viewers. Bon Appetite!

Here's an extra photo too delectable to not post. It's of step 12, getting ready to pull the chicken out and plating it, to finish the sauce.

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