If you haven't cooked often its hard to know what to get for your kitchen and shopping can be overwhelming when there are so many kitchen gadgets! If you are trying to stock a new kitchen and trying to be healthy it gets just plain confusing. So, for all of you who either don't cook and want to start OR for those of you who want to start cooking healthier here are a few must haves for a healthy eating kitchen. 

1. Salad spinner: I use it to wash not only for leafy greens but basically all my produce. It makes lettuce last longer because it doesn't get too wet (and then wilt) when you wash it and it makes washing all other produce so much easier. 

2. Chef knife: You'll be chopping a lot of produce and nothing makes it easier than a good, sharp 8" chef knife. Make sure you keep it nice and sharp so it is easy to use. 

3. Storage containers: A good set of tupperware is a must have. You'll need it to store all your delicious, healthy goodness and keep it nice and fresh. 

4. Spice wrack: Healthy eating is all about enjoying the real flavors of food (which we usually miss because we slather things in salt, butter and/or sugar). Part of enhancing the natural flavor in food is using herbs and spices. You'll be surprised at how good healthy tastes when you season properly. 

5. Menu planner: Healthy eating is impossible if you don't have a plan. Have a menu planner to help you save money, waste less, and eat better. It really works. For more info on that go here. 

6. Oil mister: Helps you get enough oil to do the job, but not so much you are getting excess fat. Its great for greasing pans, putting a little oil on salads, adding extra flavor and mouth feel to vegetables and oiling bread dough. I'll be honest, I don't have one yet, but it is on my wish list. 

7. Blender: I can't tell you how handy it is to have a blender. I use it for chopping and mixing so many things. Like my alfredo, avocado sauce, and tomato soup. 

8. Handheld shopper: If you are new to cooking and your knife skills aren't that great this is the gadget for you. You roughly chop the produce, throw it in, and simply push down the top until it has chopped it as small as you want. My husband loves using it. 

9. Kitchen scissors: I use mine to chop herbs, open tofu packages, trim fat off meat and a million other things. They are such an simple addition but they really are worth adding to your kitchen's gadget collection. 

10. Small plates: The sizes of your dishes really determines how much you pile on your plate. Keep your dinner plates and bowls small and you'll eat less without even trying. 

Everyone knows that fads happen. Most of the time we look back on them and go "What were we thinking?" You know what I'm talking about; things like the 1970s, Beanie Babies, and the lemonade diet. But some fads are great and change us forever. I've got a list of current health fads that I think are amazing and a list of health fads that have got to go. Let me know what fads you enjoy and think should stay so I can check them out! 

Fads to Enjoy 
1. Yoga. It is amazing! It relaxes, stretches your muscles and releases tension, tones your body and even helps with weight loss. Try it out! 

2. Vegan/Vegetarian Recipes. They take veggies to a whole new level. Check out vegan/vegetarian cookbooks and blogs to get ideas on how to put a healthy twist on all your favorite foods. 

3. Fasting. I'm not saying to go extreme, but fasting 1-3 times a month may have benefits and I think its worth giving it a try. 

4. New foods. Quinoa, celeriac, acai, kale...the list goes on. All these foods add great variety and excitement to a healthy diet. Its aways good to find new healthy foods so try new foods out! 

5. Homemade cleaners. Skip out on the harsh chemicals found in commercial cleaners and make you own using baking soda, vinegar, and dish soap. 

Fads to Avoid 
1. Raw vegan. Its just not healthy, plain and simple. Classic example of too much of a good thing (ie fruits and vegetables) becoming a bad thing. 

2. Detox diets. Your body really doesn't need help to detox. It has a liver and 2 kidneys to take care of that. If your body isn't detoxing you'll know it and probably end up on dialysis or getting a liver transplant. 

3. Gluten free. If you don't have celiac disease or a diagnosed gluten intolerance stop with the gluten free! Gluten free doesn't mean heathy. 

4. Organic/natural. You aren't getting what you pay for.  Doesn't necessarily mean its more healthy and it almost always means twice the cost.

5. Strange supplements. They aren't regulated so you don't know what you're really taking and what you're hoping to accomplish with a supplement probably could be accomplished with a balanced diet. 
 

People ask me all the time for my opinion of various diet plans. "What do you think of the Paleo diet? Have you heard of the Atkins diet? Have you looked into the Alkaline diet? I'm on the cabbage soup diet, what do you know about it?" This list of diets goes on and on.  Everyone wants to find the best diet but with so many out there its hard to know which one to follow. So, to everyone who wanted to know which diet I think you should follow, here is the answer: The Dietary Approaches to Stop Hypertension Diet. Bet you haven't heard of that one! Well, maybe you have if you went to the doctor for high blood pressure. Its more commonly known as the DASH diet. I like this diet better than My Plate, Weight Watchers, Carb Counting, or the Mediterranean Diet (all of which are good diets to follow, I just don't think they are the best). 

Why do you think DASH is the best? 
After researching different diets it is my professional opinion that this diet best represents what the human body is designed to eat. It includes all the food groups and emphasizes low fat foods, eating less meat and eating more produce. After seeing the health benefits associated with this diet, and learning about our body's nutrient needs, I feel this is the best diet to recommend hands down. This really is what your body needs. 

What do you eat on the DASH diet? 
For a 2000 calorie diet you need:

• 7-8 servings of whole grain (7-8 ounces) 
• 4-5 servings of vegetables (2-2.5 cups) 
• 4-5 servings of fruits (2-2.5 cups) 
• 2-3 servings nonfat dairy (16 ounces) 
• 2 or less servings of meat (6 ounces or less) 
• 1 serving of nuts, seeds, and legumes (1/2 cup)
• 2-3 servings of fats and oils (3 teaspoons oil)
• Less than 5 sweets per week. 
  

It may sound simple, but I dare you to try it for a week. Getting 10 servings of fruits and vegetables a day takes work and believe me, if you are eating like this you won't have room for sweets. 

What makes it so beneficial? 
This diet was originally designed to help combat high blood pressure. It is high in calcium, potassium, and magnesium which are important for regulating blood pressure (and bone health). It is also low in fat which is good for your heart. It is high in fiber which helps protect you agains things like diverticulits and colon cancer. It is low in calories which helps with weight loss but it is also large in volume which keeps you full. It helps you maintain a healthy weight which protects agains type 2 diabetes. It is high in phytonutrients and antioxidants which decrease your risk of cancer. I could go on, but you get the point. Pretty much every disease plaguing America today can be prevented by following the DASH diet. Now when you are talking about diets with your friends you can tell them that you know which diet is the best, hands down, and you can tell them why. 

Let me know how it goes trying to follow this diet for a week! 

Today I did a nutrition assessment for a friend to help improve her nutrition and meet some health goals. After our hour long session and giving her my "nutrition prescription" for the week I asked her if she had any feedback for me and if what she got was what she expected. What she said totally blew my mind, basically to the point of being an epiphany. "I thought that you would give me a list of foods that I needed to eat to help fix the specific problems." Woah! Mind blown! Okay, your mind probably isn't blown because if you are like 99% of the population you thought the exact same thing. This makes complete sense when you consider our health care system. You get sick, go to the doctor, they give a specific thing that you  take (aka a pill), you take it, you get better. Pretty much any health care profession I could think of has a similar approach. But dietetics is not like that. Why? Because foods are not isolated compounds and eating is not a one time event. Before you are totally confused and stop reading, let me explain. 

First, food, even in its simplest form, is made up of many different components. Fiber, vitamins, minerals, phytochemicals, protein, carbohydrate, fats, and water are just a few of the main components of our most basic foods. For each of those categories I just named, there are sub categories. Types of fiber, vitamins, minerals, phytochemicals, proteins, carbohydrates and fats. There are over 5000 phytochemicals alone! Are you starting to get the picture? Food is very complex. Pills and medicines are isolated compounds, put together in a very specific way meant to have a specific outcome. If you give someone a pill you have a pretty good idea what the outcome is going to be because you know exactly what you gave them. Food is not like that because no compounds are isolated. (And trust me, you don't want them to be. I have tasted isolated amino acids before. Lets just say there is a reason its generally given through a feeding tube). 

Second, who wants to eat the same way we take pills? Every day count out what you need at breakfast, lunch and dinner, and then eat it just because you need whatever is in that food. It would be awful, and quite frankly, its not what your body needs. It needs nutrients coming in to fuel it, and it knows what to do from there. It needs a wide variety of things all working together to make it function, and you get that wide variety from eating different foods. There are times when a specific element is missing (a common example is iron), but that doesn't mean I would recommend sucking on rusty metal or even drinking blood (a great, but disgusting,  source of iron).  I would recommend eating foods that are high in iron and teach you food combinations that help your body absorb more iron because that works with how our body is naturally designed to function. 

So what does a dietitian do when they see you? 
First step is to do a nutrition assessment using what I call the ABCs. 
A- Anthropometircs: This is your basic height, weight, BMI, mid-arm circumference, and hip-to-waist ratio type of things. Dietitians use this information to assess your body, what it needs, and what it might be at risk for. 

B- Biochemical: This is blood work checking for things like iron levels, protein levels, and other things that tell us what is going on inside your body. 

C- Client History: Basically we ask you really random questions about your lifestyle and history that seem really weird to you but have meaning to us. Things like bowel movements, your exercise habits, and your job. This gives us a picture of who you are, what your lifestyle is like, and how it impacts your nutrition. 

D- Dietary: This is the part you probably would expect; we ask you what you eat.

After completing an assessment we talk with you about what things you need to change to be healthy, we educate you on how to do those things, we set goals with you, and send you off to give it a try. A week or so later (depending on the client and the dietitian), we meet up with you and see how it went. If you were able to meet your goals and feel confident you can keep doing them we add a new goal. If you weren't able to meet your goals we figure out why, change our approach so that you can meet your goals, and repeat the process. How long this process takes depends a lot on the client, how drastic the changes are they need to make, and how well they are able to follow the goals. Some people like to meet often to be accountable, others like to meet with a dietitian once every couple months. Either way is good. 

What is the purpose? 
To help you make healthy lifestyle changes that will keep your body healthy and happy. A dietitian looks at your past history (and even your family's history)to see what diseases and problems you might be at risk for or are already having problems with. They then educate you on what changes you need to make, give you tips on how to make those changes easily, and keep helping you change until you feel you've got it or until the health problem is under control. 

What's the catch? 
We can't make the changes for you. We can talk to you until we are blue in the face, we can help you by reminding you and encouraging you every day if needed, but if you aren't willing to do what we say nothing is going to change. Shocker. The other catch is that if you can't do the simple things (like eat your fruits and vegetables), we won't get into the more complex things (like combining foods to increase iron absorption). I think that is the hardest thing for clients. Everyone wants a magic pill, and with nutrition there are no magic foods or cure-alls. To get lasting benefits it really is all about making slow and steady changes. Boring, right? Don't even worry! Nutrition has more exciting things than you could ever imagine! After you eat your vegetables I'll tell you about them. :)

Knowing if nutrition information is credible is difficult for several reasons. First, nutrition is a new science. Isolated vitamins were discovered just over 100 years ago and we are just barely scratching the surface when it comes to things like phytochemicals. Because the science of nutrition is new sometimes it is easy to fill in the gaps so to speak before actual evidence is available. Or in other words, draw conclusions before all the data is in. This doesn't necessarily happen intentionally, some times it is an honest mistake made because we don't know everything yet. Other times I honestly believe people make things sound like more then they really are because they are trying to sell you something. Those people make me angry. 

Second, is the clash between personal/story based evidence and scientific evidence. This, in my opinion, is the most confusing of all because obviously it worked for one person, but we don't always know why, and therefore it may not work for you.  Basically it happens like this; Man A runs marathons. He finds he is always tired and not running as well as he used to. Man A does some research online and decides he needs to supplement with mega doses of B vitamins, because B vitamins are credited with producing energy. Man A suddenly feels much improved and is running better than ever! He decides to make and sell a supplement to sleepy people everywhere, claiming to boost their energy 10 fold! Man A makes thousands of dollars selling the supplement to an unsuspecting public who do not realize that the only reason this supplement worked for him is because he had a B vitamin deficiency to begin with. Sadly for them, the supplement will not work because they do not have a deficiency. They just need to get some sleep. Really, this stuff happens. For example, change Man A to Dee, and supplement to cereal and marathons to diabetes...do you know what I'm talking? Incomplete claims like this happen in part due to the Dietary Supplement Act in 1994. Not that its a bad thing, it just means we need to be careful. 

Third, is bad studies. I'll be honest, no study is perfect, but some are better than others. I'm not going to bore you with the details, partially because it brings back bad memories of statistics class, but results can be greatly impacted by the type of study, quality and quantity of data and the statistical testing done on it. I'll give you some key things to look for to determine the quality of a study. 

• Number of people. If it is only a dozen or so its probably not a good study, if it is a couple hundred the study is much better. 
  
• Population of people. Usually studies focus on a group of people, ie diabetics, pregnant mothers, elderly, those with GI problems, etc. If you don't fall into that group yourself the study may not apply to you as well. 
• Timeframe. If the study was done a long time ago or for a very short amount of time it is probably a) outdated or b) not very telling. Look for recent studies that were done for a substantial amount of time. 

If you don't want to get so technical when trying to decide if a sources is credible, use this easy acronym: CARS. 

Credibility: Check the credentials of the author. Is it an RD, MD, or RN who had some type of education or emphasis in nutrition or is it a journalist turned nutritionist, a personal trainer with no nutrition education, or just someone who is interested in nutrition? Also watch out for nutritionist because nutritionist is not a protected title, just about anyone can use it with no problems (like me before I take my RD  exam :P). Some are certified, others are not. Check their education and credentials. 

Accuracy: Check to see if the information is current, based on facts, not stories, and looks at the big picture, not obscure details that aren't well supported. 

Reasonableness: Check to see if the information is fair, balanced, and consistent. In other words is the author willing to admit what they don't know everything aka the limitations of their study. Or do they profess to know it all? Watch out for 100% guarantees. 

Support: Check to see if the author has supporting documents or if other studies have been done and found the same or similar things.  If a study can't be duplicated, or a similar thing hasn't been researched multiple times, it means we just don't know enough about the subject yet. Or, if the study can't be duplicated, it could mean the first one was a fluke. 

I hope this helps you as you try and decipher nutrition information for yourself! If you ever have any questions about something you read somewhere else (or here for that mater), let me know! I'd love to do research for you and help you find the answers to your questions! 

Over the summer David's 86 year old grandmother told me the funniest organic food story. Her friend was a farmer who grew produce for a vegetable stand in the summer. One day they were discussing the latest food fad of organic produce, which the farmer felt had been extremely good for business. "I mark half my tomatoes as organic and sell them for twice as much. I keep the others as non-organic and sell them at regular price. All my tomatoes are gone and I'm making more money than ever!" David's grandma thought it was pretty funny that people were willing to pay twice as much for tomatoes just because they were called organic.  The question remains, is it worth it? 

What does organic mean? 
According to AND organic means "meat, poultry, eggs and dairy products [that] come from animals that are given no antibiotics or growth hormones" and "organic plant foods [that] are produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation." In addition "a government-approved certifier must inspect the farm to ensure these standards" are upheld and in addition "there are USDA standards for organic handling and processing."  AND also clarifies that "organic foods aren't necessary grown without pesticides or fertilizers, but instead with those types found naturally in the environment, with substances on an approved list, or with insects that are natural predators."

What are the benefits? 
The main benefits are that it lowers your exposure to pesticides and resistant strains of bacteria. According to an article written by David D Holzman for the Environmental Health Perspectives "organic produce had a 30% lower risk of pesticide contamination than conventional produce."  However, he goes on to explain that an organic diet "has not been proven to offer a clinically relevant nutritional advantage over a conventional diet." 

Why is it so expensive? 
What it boils down to is that farming organic isn't as effective as conventional methods. According to John Kearney in his article, Food Consumption Trends Drivers,  the"higher price for organic foods (especially meat) can be attributed to reduced crop yields, higher cost of organic feed, lower animal stocking rates and higher labour requirements." It takes more time, money, and energy to grow organic and in the end you get less yield. To compensate farmers have to charge more for organic. 

Is it worth it? 
That all depends on why you are doing it. If it is important for you to decrease your exposure to pesticides by 30%  then yes. If you think it is better for the environment, go for it. If you are doing it because it is more nutritious you aren't getting what you paid for. I personally don't "buy organic." When I can I do go for locally grown produce, but I rarely pay for organic. It just isn't worth it to me. If it is worth it to you, great, just realize organic does not mean more nutritious. 

There is one last point I need to make about organic produce to clarify why I get a little worked up when people say organic is so much healthier and encourage people to buy organic. 

First, have you been to Whole Foods? I was greatly disappointed by that store. I expected to find great unique foods to add some fun variety to my diet. Instead I was bombarded with bogus marketing campaigns trying to make you feel good about getting ripped off by their prices. I was disgusted. Same brand of almond milk as Winco, but its $1.50 more. Don't even get me started about how all the produce was over $7.00/lb. No wonder people think they can't afford to eat healthy! I feel organic is often used as a marketing hype to take advantage of people who are trying to do the right thing. It makes me mad! Especially because my goal is to show people that everyone can afford to be healthy which is hard to believe if you think you have to shop at Whole Foods to be healthy. 

Second is something called orthorexia. Basically orthorexia is when people are so health conscious they become unhealthy. No, really, healthy can be taken too far. Check out the link. It has been my experience that often the people most "passionate" about organic often suffer from orthorexia. You know who I'm talking about, the ones who get angry or are almost in tears when the can't eat their healthy foods? The ones who are so smug or nazi about health food you can't stand to be around them? I'm not saying all "health nuts" have orthorexia, I just feel organic is often used as a crutch for them and that is not healthy. 

I do get frustrated by this organic hype. When I walked out of Whole Foods for the first time I called my husband and vented to him for 30 minutes. There are certain prominent fitness instructors that I really think take nutrition too far and it drives me crazy when people try to eat like them because it is "healthy." This stuff gets my blood boiling faster than anything else, but I want you to understand why. It isn't about being right or wrong, though many people think that. 

I got into nutrition when girls at my junior high started to have eating disorders.  It got me thinking about the relationship people have with food. So often eating healthy is a major stressor in peoples lives because of weight loss, organic food, eating disorders, or just worrying about if they are providing the best nutrition for their family.  Hype and food fads bother me because it uses people, confuses people, and takes their money without giving them any real benefit. People who are just trying to do the best they know how with the knowledge they have. I started Natural Nutrition because I wanted to help people get out of the confusion and find real answers. I do it because it is something I'm passionate about. So if I ever roll my eyes at Whole Foods or the latest fad diet please don't be offended. Its not you, its the food fad. 




 

The weight loss industry brings in $20 billion a year from 100 million dieters. Despite the big numbers the diet industry is failing. Some studies show that 65% of dieters regain weight, and often they regain more than they lost. The bottom line is quick fixes don't work. The journey to health is a marathon, not a sprint and you will never get ahead with quick fix diets. In a culture where it seems everyone is either obese or on a diet it can be confusing to know what to do to reach your weight goals. Here are a few of the tried and true methods  that will keep a healthy weight. Let me know of other strategies you have heard of! I would love to know what has worked for you or of new methods you have heard about!

1. Think lifelong, sustainable and enjoyable! 
This is not a quick fix, this is a lifestyle shift. Keep making small changes regularly that will get you on the right track for life. Commit to being healthy because you enjoy the way you feel when you eat better and weigh less, not because swimsuit season is coming up. It is a hard shift to master, but is crucial if you want to maintain weight loss. 

2. Cut calories, but not too much. 
The rule of thumb is 3500 calories equals 1 pound of fat, but what does that really mean for weight loss? Basically you want to burn 500-1000 calories more than you eat in a day. If you are just starting out trying to lose weight cut out 250 calories from your diet and exercise off 250 calories each day. This is as easy as cutting back on sugary treats or second helpings and starting to ride a bike, speed walk, or run for 30 minutes a day. This isn't going to melt off the pounds overnight, but it will help form crucial habits that are key for maintaining weight loss. 

3. Eat small frequent meals that are low in calories. 
When you get over hungry (often a side effect of crash diets), you will over eat later. In the end you really didn't save your self any calories if you skip breakfast and lunch and then eat a 1500 calorie dinner with dessert...and a bedtime snack...of 3 snickers bars. Getting over hungry will set you up for failure every time. By eating small, frequent meals you'll end up being less hungry, have more energy, and in the end eat less. If you usually have cereal, fruit and toast for breakfast break it up in to 2 morning meals a few hours apart. 

4. Increase your exercise. 
We all know that we need to burn more calories to weigh less. That means moving more aka exercise. How much you need to exercise depends on what your goals are. The following are good general guides for exercise to meet weight loss goals. 

• 300 minutes a week to lose weight
• 150 minutes to maintain weight loss

Basically, if you want to lose weight, plan on an hour of moderate exercise most days of the week. But what type of exercise burns the most calories? The one you will actually do!! If you don't like running, don't make it part of your weight loss plan! It won't work, you will fail every time! If you think a stationary bike is the most boring thing in the world, that's okay, try something else! My husband got 100% on all of his physical fitness test before, during, and after basic training for the army. His secret? Country swing dancing 3 nights a week. Really, that is all he did for exercise and he loved every minute. Find something you enjoy and stick with it! 


5. Have measurement Mondays. 
Because this is a lifestyle change you don't want to drive yourself crazy measuring every portion of food every day and weighing yourself constantly for the rest of you life. It will rob you of your sanity! You do need to measure portions, you do need to weigh yourself, and you do need to keep track of what you eat, but once you've got the basics down switch to doing it once a week. Measure out portion sizes for all of your food once a week so you remember how much you should be eating. Weigh yourself once a week so you see changes. Track what you eat once a week so you are conscious of what you are eating. Once a week will keep you on top of things without letting it take over your life. 


6. Don't battle your body type. 
Not everyone has the body of a Victoria's Secret model just waiting to be let out. I don't care what your personal trainer told you, he cannot mold your body into any shape and you may never reach your goal weight of 110 pounds. Your body has a weight that you feel and look good at.  I can't calculate that out for you, only you can know what it is. I can give you guidelines of where to start, but in the end you need to feel it and more importantly, accept it. I tell you this from personal experience. I have been 160 pounds and I have been 130 pounds. You would think my "ideal" or goal weight that I want to stay at is 130, wouldn't you? Wrong! I felt my best and looked my best at 145 pounds. That is the weight I try to maintain. Don't battle your body and try to make it become something its not, find and embrace what is healthy for you!  

I recently heard a story that illustrates how truly messed up the American mindset is when it comes to diet and weight loss. A woman who had struggled with weight all her life decided to see an uncertified nutritionist to help get the pounds off for good. The nutritionist put her on a ridged diet which was deficient in everything but protein and vitamin c. The woman followed the diet fairly well for 2 year and for 6 months never deviated once! She ate the exact same thing at every meal for 6 months!  On top of this the woman exercised morning and night in order to burn over 1000 calories each day. The woman would call her nutritionist in tears saying she couldn't do it any more and the nutritionist would give her some fired up speech that got her to keep going. Finally the woman got professional help from a neighbor who is a registered dietitian. However, by this point, she had developed an extreme eating disorder, was literally afraid to eat, and completely unable to make food choices on her own. Food had completely consumed her and taken over her life! 

Don't fall into the trap of fad or extreme diets. I promise, none of them work. Not one! They all have the same results of weight loss for 6 months, followed by a plateau, and then gradually regaining weight gain until you gain it all back. If you want to lose weight talk with a professional who can help you make sustainable lifestyle changes that will give you steady results and leave you in better health instead of struggling with an eating disorder or a never ending cycle of weight regain. 

If you have questions about your individual situation feel free to contact me and ask. I'd love to help you get started! 

I get asked this all the time. Whether you are trying to build muscle, talk your daughter out of being vegetarian, or simply curious, this article will tell you what you need to know. If it doesn't, shoot me an email and ask! I'd love to answer your question!  



How much protein do I need to eat each day? 
Obviously this will be different for everyone because, as you well know, our bodies and lifestyles are different. I will now give you the all knowing formula to calculate protein needs! 

• First: Take your weight in pounds and divide it by 2.2 (150 pounds/2.2=68.2). This gives you your weight in kilograms. 
  
• Second: Take that number and multiply it by .8 (68.2 x .8 = 55). This gives you grams protein needed. 
  

This will give you the grams of protein you need in one day if you are a fairly average person who is more on the sedentary side. In this case it is 55 grams each day. Really easy to calculate, right? If you are building muscle, a growing teenager, very active, pregnant etc. obviously you would need more because protein is what your body uses to build and repair. In that case  multiply your weight in kilograms by 1, 1.1, or 1.2. But don't let that confuse you! Just keep it simple and don't stress if that doesn't make sense. Just stick with the basics of .8 for now. 

What do I need to eat to get enough protein? 
There are a lot of sources of protein, the most obvious ones being meat, nuts, eggs, beans, tofu, and dairy. But how much do you need to eat to make sure you are getting enough? Surprisingly, not a lot. Let me give you an example. 

First take a look at how much protein are in the following foods. 

• 3 ounce chicken breast: 20 grams protein 
• 6 ounces Greek yogurt: 17 grams protein
• 3 cups of cows milk: 25 grams protein 
• 3 cups soy milk: 12 grams protein
• 1/4 cup almonds: 8 grams protein
• 1 cup raw spinach: 1 gram protein 
• 1 cup raw broccoli: 3 grams protein 
• 1 medium potato: 4 grams protein
• 1/2 cup black beans: 8 grams protein 
  

Okay, you get the picture. There is a lot more protein in chicken than there is in broccoli. To get 55 grams of protein you would have to eat some chicken, 3 cups of milk, and 1/2 a cup of black beans and then you would be good for the day. If you decided to not eat meat you could replace the chicken with yogurt and meet your protein requirements easily. If you decided to go vegan and skip out on the chicken and the yogurt you would need to eat 1 cup black beans, 3 cups soy milk, 3 cups broccoli, 2 potatoes, 1/4 cup almonds, and 2 cups of spinach. It is easy to get enough protein on a regular and vegetarian diet, it takes a lot of work and planning to get enough protein on a vegan diet. 

If I eat extra protein will my body use it to build more muscle? 
No. Your body only uses the protein to build more muscle if you are doing something that would require it to build muscle. Using muscles through exercise and physical activity signals to your body that it needs to keep muscle built up or build more muscle; however, if you eat more protein than your body needs to build or maintain muscle that protein will be stored...as fat. In fact if you eat more carbohydrate, protein, or fat than you need they will all be stored as fat...at least thats the simple answer for now. 

Should I take a protein supplement after working out? 
No. You can easily get enough protein through food. Which would you rather have, a nasty protein bar or some nice grilled chicken? To me the choice is easy. Protein supplements are not necessary and therefore a waste of money. A better post workout supplement could be a glass of milk, toast with peanut butter, or yogurt within 30 minutes after the workout. However, if you are vegan and having difficulty meeting your protein requirements a good protein powder in a smoothie may be in order. But, if you are a healthy individual eating a well balanced diet, you don't really need to spend money on protein supplements. 

If I didn't answer your question contact me here and ask! I'll get back to you as soon as I can! 

We all know that to lose weight we need to eat less, but thinking about eating less often leads to feelings of deprivation. We want what we can't have, so feeling deprived while dieting will actually backfire and in the long run lead to overeating. 

How to Eat Less Without Really Trying 

• Drink a glass of water 5-10 minutes before a meal.  You'll feel full faster and will automatically eat 70-100 calories less. Believe it or not, you could lose 20 pounds in 1 year by doing this! 
• Use small plates, cups, bowls, & serving utensils.    If your plate looks 1/2 full you will feel like you didn't get enough. Using a smaller dishes will help you put less on your plate and feel more satisfied after a meal. Try switching from 10-12" plates to 7-8" plates and spread your food thin across your whole plate. You won't even know it, but you'll be eating less and saving calories. 
• Keep the serving dishes off the table.                                Dish up the plates in the kitchen and bring them to the table. This will keep you from reaching for seconds when you aren't really hungry. If you don't go back for seconds you are cutting your calories in half!
• Eat 6 small meals each day.                                                          Eating smaller, more frequent meals will keep you from getting overly hungry. When you get overly hungry you tend to eat more without even realizing it. Shoot for 6 small meals and you'll be cutting calories, have more energy, and feel fuller all day. 
• Sit back and relax.                                                                               Listening to relaxing music, taking time to set the table, and setting aside 30 minutes-1 hour to eat can all help you eat less. When you eat in a hurry you eat more. Slowing down will help you enjoy your food, feel more satisfied and eat less. 

Start these simple tricks today and in a few months you will notice a lasting difference! 

As a dietitian I am often faced with the dilemma of what to put on my plate in public. If I put only fruits, vegetables and quinoa on my plate those who know I am a dietitian will look at my plate and label me as the food police who takes away all good foods and never eats anything unhealthy. If I put dessert or white bread on my plate they will look at my plate and judge me to not be a good dietitian because I ate unhealthy foods and therefore everything I say is no longer credible. I have to say, it makes things tough at gatherings centered around food. 

I began pondering on this dilemma months ago while watching Tara Stiles' global YouTube following hang on her every word about diet, nutrition and what she ate. I realized it was a dilemma I face when a woman from church came over to introduce her self bearing a chocolate bar as a gift. Upon finding out I was a future dietitian she was completely mortified that she had brought the chocolate and apologized profusely. I assured her that I ate chocolate (yes, even Hershey’s milk chocolate) and that I greatly appreciated the gift. A month later she was back, this time with a box of CostCo clementines. While it is true I sat down and ate 4 clementines for a snack while I ate the chocolate bar only one square at a time over a mater of days, it does not make the chocolate bad. But still my every food choice seems to bring me yet again to the dilemma of what does my plate say about me to others. 

Here is what I have decided. Foods are like people; they all have their redeeming qualities. My favorite oatmeal cookies, while loaded with fat and sugar are also whole grain. Sweet potatoes, while being loaded with fiber, antioxidants, vitamins, and minerals is also really high in carbs and therefore calories. I could categorize the “good” and “bad” parts of foods all day long, but it makes me go crazy when I do it with my own plate. So what do I do to eat healthy?

1) I make 1/2 my plate fruits and vegetables at every meal (Seriously. Make 50% of what you eat fruits and veggies.)

2) I say “no” to foods I don’t really like (Nachos? Yuck. Cake? Likely dry and not worth it. Chocolate? I’ve got to be in the mood. You get the point.)

3) I don’t reward myself with food (You are not a dog; don’t do it.)

4) Focus on new nutrition goals regularly (Always focus on new, positive ways to propel yourself forward into living a better lifestyle.)

5) Don’t stress it! (You will drive yourself, and everyone around you, crazy. I’ve been there, done that, and am so done with it.)

Overly simplistic? Maybe. But it is what works for me and I am always trying to do a little better. You’ve got to find what works for you and stick with it. 

What works for you? Leave me a comment and let me know. I love getting new ideas from all of you!