So for our 10 month anniversary, Michael was presented with the letter “J.” And boy did he take it and run with it! We had a “jazz and Jamaican food” night (cause those two things typically go together, right??). He cooked up some of the best Jamaican Jerk Chicken I have ever had, so I obviously want to share it with you. Low cal, high protein, and packed with tons of flavor and fiber!
View PostThe biggest health issue with Thai food is typically either that it’s loaded with high carb and calorie pasta (think pad thai) or with high saturated fat and calorie coconut milk (think curry) or… let’s face it… both! That’s why I love chicken satay. You don’t get any of the refined carbs or the fried meats. And this chicken satay is even healthier (duh)! With light coconut milk, PB2, and lean meat, you can have your little taste of Thailand without the guilt (or the mystery meat). Stole this recipe from www.skinnytaste.com and modified it a bit to my taste/health liking.
View PostAs a clinical dietitian, one of the most misunderstood nutrients to my clients is protein. Protein is the trendiest thing since scrambled eggs, but why?
What? Protein is found throughout the body in muscle, bone, skin, hair, and virtually every other body part or tissue.
Why? Protein is imperative for muscle growth. Our bodies use protein to build and repair tissues. Protein is also a key macronutrient for satiety. It helps us to control blood sugars, hunger, and energy levels. Without it, we would be hungry all of the time (and you know that’s not good for your waistline OR wallet)! You also use protein to make enzymes, hormones, and other body chemicals.
How much? The recommended daily allowance for protein is 0.8 gm/kg of body weight for the average adult. That’s around 40-70 gm of protein per day for most people. For athletes, active people, and older individuals, I recommend slightly higher than this, but never over 2 gm/kg protein per body weight. It is best to evenly distribute protein through all 3 meals, vs back-loading it at dinner, as most Americans tend to do. A study in the Journal of Nutrition found that people who ate 30 g of protein at each meal had a 25% boost in muscle building, compared with those who ate the same amount of protein but skimped in the morning and loaded up at night.
View PostI’m a Texas girl, so I LOVE my Mexican food. But as you all probably know, Mexican food doesn’t always love me (health-wise anyways). It is typically loaded with cheese, sour cream sauce, fried, or loaded with high fat/calorie meats. Mexican food is also typically heavy on the carbs, which this dish is not. So I love this Rotel Skillet Enchilada recipe. Not only is it healthy, but it is SO quick and easy!
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