Oh how I love you, butternut squash. Your sweet, nutty flavor. Your fiber, your potassium, your vitamin A. You make my life complete. The sweet beets and delicious ricotta cheese made this a delight worth repeating.
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 PostWraps on wraps on wraps!!! Simple and healthy lunch idea. Of all meals, I think my clients struggle most with lunches. They need to be something quick (no one wants to spend 30 min every morning prepping something), easy (we aren’t all professional chefs here, right?!), and healthy (duh, I’m a dietitian). This wrap was made up of things I already had in the fridge, and it turned out awesome.
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