Saturday, December 28, 2013

How Much Protein Do I Really Need?

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As a vegetarian, I get asked about protein A LOT. The good news is.... Most of us get plenty of protein! Even vegetarians. The normal average human needs 0.8 grams of protein per kilograms of body weight. Want to do some math with me? If not, skip the next few paragraphs.

Say you weigh xxx pounds. Divide that by 2.2 to get the number of kg you weigh. Okay, now multiply by 0.8 grams to get see how much protein you need. Is everyone figuring it out right now? I'm playing the Jeopardy theme song for you while we wait. 

Say you weigh 200 pounds. After I divide by 2.2, I see that I weigh 90.9 kilograms. Multiply by 0.8 grams of protein= 72.7. Great!

The average person needs about 0.8- 1 grams per kg of protein a day. If you're a exercise a ton, are an athlete, or are growing, you may need more protein, up to 1.2 grams per kg. 

If you don't like doing math or counting grams of protein, just use this method-- Fill 1/4 of your plate with a lean protein.  For example, lean ground turkey, quinoa, chicken, etc.

Tomorrow we'll talk more in depth about good sources of protein for meat eaters, vegetarians, and people on-the-go! Today I challenge you to read your food labels {or your Lose It app} and see how much protein you're really eating! Are you getting enough or too much?

*My advice today doesn't replace good old fashioned one-on-one consultation. If you have a unique condition like renal disease, this doesn't apply to you. Always talk to your Registered Dietitian or your doctor.*

Monday, December 23, 2013

Motivation Monday!

It's Motivation Monday again!! In the spirit of the Christmas season, I'm bringing to you one of my favorite fitness sites... It's called "Reasons To Be Fit" tumblr.  If you don't know about it, you have to check it out. People like you and I submit a picture & their #1 personal reason they have made the choice to be fit and lead a healthy lifestyle. So inspirational! 

With all the junk food and indulgent treats out there this holiday season, this is one has really inspired me.

Reason to be fit #0646: because my body is a temple, not a trash can. Treat your body like you care about it's well-being and your future health. Have a Merry Christmas!

{Disclaimer: I don't own this picture. It's from the awesome blog: reasonstobefit tumblr. Check it out for more motivation!!}

Sunday, December 22, 2013

Roasted Vegetables!

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Today I'm sharing with you an absolutely delicious recipe for roasted veggies! This comes straight from my momma's recipe book & let me tell you... It has the whole house smelling good & the boys don't even realize they're eating veggies.  It's that tasty!  This would be a great side dish for your Christmas dinner if you don't already have your meals planned out. It's super easy!

Here's what you'll need:
1 medium sweet potato
1 sweet onion
1 yellow squash
1 zucchini
2 Tbsp olive oil
2 cloves garlic, minced
1 Tbsp rosemary garlic
Baking sheet

Preheat your oven to 375 degrees F. First, dice your vegetables. I like mine about the size of a nickel or a bottle cap. It's all up to you there!  Next, throw your cut veggies into a big bowl.  Mix your spices and oil in a separate small bowl and drizzle over your cut vegetables. Mix! Last, cover your baking sheet in foil so the vegetables don't stick. Cook on 375 for about 40-45 minutes.  Enjoy!

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