How to Target Your Protein Intake

How much protein should one get each day? This has been a hotly debated question for many years, if not decades in the nutrition field. Let’s start with some basics though. The recommended dietary allowance or RDA is the amount needed to maintain the health of 97 to 98 percent of individuals in groups according to age and gender. The RDA for protein is a modest 0.8 grams of protein per kilogram of body weight. That translates to an average of 46 grams of protein daily for women and 56 grams of protein for men. Keep in mind though, that the RDA represents the minimum amount you [...]

Think Twice about Eating Shrimp

By now, most of us are educated as to the reasons to avoid farmed salmon. For instance, farmed salmon harbor PCB’s in their flesh, are administered higher levels of antibiotics than livestock, and are kept in containment areas that restrict movement, which can lead to disease. But you may not be aware as to why you should be cautious when purchasing and eating one of the most popular seafood items in the United States. What is it? Shrimp. Oh, we all love shrimp. You see, Americans tend to favor a mild taste when it comes to seafood. I can attest to this. For years I have been trying [...]

Where’s the “Grass Fed” Beef?

We are at the height of grilling season, and for many of you that might mean throwing a nice steak on the grill. But for years we have been told to cut back on beef. The general dietary consensus has been that beef raises your cholesterol, and clogs your arteries. So can beef be part of a healthy diet? Well the issue is a little more complex than “yes” or “no”, so let’s look at some of the finer points. If we go back in time, and look at the Paleolithic diet of our ancestors, we see that animal foods were an important part of the diet. [...]

Cheese. Should you eat it? Yes or No?

Ah, cheese. Most people like it, but many might think that they shouldn't eat it. Why? Because it is high in fat, especially the saturated kind, and high in calories. Well, yes cheese is high in fat, and most of it is saturated fat. But saturated fat isn't nearly as bad for you as you might have been led to believe. The good news is that saturated fat has finally been vindicated after many years of being a nutritional demon. More on that to come. But there may be other reasons to avoid cheese, or at least cut back. Let's break it down. The primary reason to avoid cheese would [...]

Survival Tips for Eating Out

Eating out is is much more prevalent in our daily lives today than it was twenty years ago. With fast-paced lifestyles, and overbooked calendars, it is only natural to turn to restaurant eating more. After all, we can make that meeting into a business lunch or a social get-together. And let's face it, dining options have improved and the variety is amazing! To keep on a healthy track though, it is important to treat eating out like any other meal you might eat. Here are some tips to help you stick to your health goals, while eating out. Don’t go to dinner with the enemy – when [...]

Creamy Chocolate Goodness

I don’t know about you, but when summer hits, I start craving a little bit of ice cream. It probably doesn’t help that there seem to be more and more gourmet ice cream shops opening up in every neighborhood, adding to the temptation. Thank goodness the lines at those stores snake out the door, or it would be far too easy to give in. Well, I’m here to the rescue. I have something today that can hopefully give you that sweet, creamy deliciousness you want out of ice-cream, without all the sugar and calories. This is a great recipe for chocolate lovers. You can make this chocolate [...]

Grilled Sesame Lime Chicken

Serves 4 - 6 4 boneless, skinless chicken breasts, or 8 skinless chicken thighs 2 tablespoons soy sauce 1 teaspoon Asian-style fish sauce 1 (2-inch) piece ginger, peeled and minced 3 garlic cloves, minced 2 large limes 2 tablespoons sesame oil, more as needed Coarsely chopped cilantro Thinly sliced red or green chilies, seeded, for garnish (optional) Preparation: Place chicken between two sheets of parchment or plastic wrap. Using a mallet or rolling pin, pound each to an even thickness of 1/2 inch. Do not make them any thinner or they could dry out. In a large bowl, whisk together soy sauce, fish sauce, ginger and garlic. Grate in zest of 1 lime and squeeze in its juice. Whisk in [...]

Grilled Lemon and Thyme Chicken

Serves 4 - 6 4 boneless, skinless chicken breasts or 8 skinless chicken thighs 1 ½ teaspoons kosher salt 1 teaspoon black pepper 2 tablespoons chopped thyme leaves 4 garlic cloves, peeled and roughly chopped 2 lemons 2 tablespoons extra-virgin olive oil, more as needed Torn basil or mint leaves, as needed Preparation: Place chicken between two sheets of parchment or plastic wrap. Using a mallet or rolling pin, pound each to an even thickness of 1/2 inch. Do not make them any thinner or they could dry out. Place chicken in a large bowl and toss with salt, pepper, thyme, garlic and the zest and juice of 1 lemon. Mix in olive oil. Cover and refrigerate 1 [...]

The One Mineral You May Be Deficient In

What one mineral do most Americans fail to meet their daily requirement for each and every day? Magnesium. In fact, over 80% of Americans fail to get their daily dose. Yet, the importance of magnesium to the body can’t be overstated. It is involved in more than 300 different enzyme pathways, driving our biochemistry. Magnesium is needed for new cell growth, and bone formation, making it essential for maintaining strong bones. It also is involved in activating B Vitamins, producing ATP (the body’s “energy currency” for life) and helping to build the proteins and fats that are essential to our physiology. Magnesium is especially important for cardiovascular [...]

Fighting Inflammation with Food

Over the past few years, growing research has shown that inflammation plays a significant role in many disease processes, from heart disease to Alzheimer’s. In general, our body uses inflammation to fight off infections and repair tissue.  It’s a necessary process that allows for a well-tuned immune system, allowing the body to heal after injury. However, this inflammatory response is working overtime in a lot of people, producing too much inflammation. One theory is that during human history, we naturally selected for a good inflammatory response. After all, survival to humans during the hunter-gatherer era meant fighting off infections, and healing from injuries. However, in our modern [...]

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