When In Doubt, Add Magnesium



Popeye was really onto something; Spinach is a top source of Magnesium!

Today's post is based on information from The Weston A. Price Foundation. 

The importance of magnesium ions for all life itself, as well as for overall vibrant health, is hard to overstate. Magnesium is required to give the “spark of life” to metabolic functions involving the creation of energy and its transport (ATP, the body’s fundamental energy currency), and the creation of proteins—the nucleic acid chemistry of life—RNA and DNA, in all known living organisms. In plants, a magnesium ion is found at the center of every chlorophyll molecule, vital for the creation of energy from sunlight. Magnesium is an essential element for both animals and plants, involved in literally hundreds of enzymatic reactions affecting virtually all aspects of life.

It is likely safe to say that most people would benefit from an increased supply of magnesium in their diets, especially in these times of so many dietary, environmental, and social stressors. Of course no single nutrient stands alone in relation to the body, and the first priority is to eat a varied diet of whole plant and animal foods from the best sources near you. Adding extra magnesium, however, might be the missing nutritional link to help us guard against heart disease, stroke, depression, osteoporosis and many other disorders. In the prevention and alleviation of these diseases, magnesium can be truly miraculous.  Here is a list of foods containing magnesium:

Foods High in Magnesium	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Halibut	1/2 fillet	170
Nuts, peanuts	1 oz	64
Okra, frozen	1 cup	94
Oysters	3 oz	49
Plantain, raw	1 medium	66
Rockfish	1 fillet	51
Scallop	6 large	55
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	1/4 block	37
Whole grain cereal, ready-to-eat	3/4 cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

THE MANY EFFECTS OF MAGNESIUM DEFICIENCY
• ADD/ADHD
• Alzheimer’s
• Angina pectoris
• Anxiety disorders
• Arrhythmia
• Arthritis—rheumatoid and osteoarthritis
• Asthma
• Autism
• Auto-immune disorders
• Cerebral palsy in children of Mg deficient mothers
• Chronic Fatigue Syndrome
• Congestive Heart Failure • Constipation
• Crooked teeth/narrow jaw in children from Mg deficient mothers
• Dental caries
• Depression
• Diabetes, types I and II
• Eating disorders—bulimia and anorexia
• Fibromyalgia
• Gut disorders including peptic ulcer, Crohn’s disease, colitis
• Heart disease
• Hypertension
• Hypoglycemia
• Insomnia
• Kidney stones
• Lou Gehrig’s disease
• Migraines
• Mitral valve prolapse
• Multiple sclerosis
• Muscle cramping, weakness, fatigue
• Myopia—in children from Mg deficient mothers
• Obesity—especially associated with high carbohydrate diet
• Osteoporosis
• Parkinson’s disease
• PMS—including menstrual pain and irregularities
• PPH (Primary pulmonary hypertension)
• Reynaud’s syndrome
• SIDS (Sudden Infant Death Syndrome)
• Stroke
• Syndrome X
• Thyroid disorders
Source: Primal Body—Primal Mind, by Nora Gedgaudas.

Full Article: http://www.westonaprice.org/vitamins-and-minerals/magnificent-magnesium

Minding Your Mitochondria - Dr. Terry Wahls Story

I love the TEDx talks and today I watched one of the best from Dr. Terry Wahls.  She explains how she nurtured herself back to health by changing her diet. It is one very dramatic example of how nutrition is a key factor in regaining your health.

If you are ready to make a change, I am here to support your effort.  As a Holistic Nutrition professional, I will guide and assist you to make the lifestyle & nutritional choices necessary to Mind Your Mitochondria. 

I offer programs on gardening at Two Crones Farm & Greenhouse, Eating4Health Cooking Lessons, and Abundance Foraging Walks for the whole family.

Call for an appointment to receive a complete

Holistic Health Assessment & Personalized Nutrition Plan 

(707)812-0546

or email

Shelee@InspirationalNutrition.net

Take 17 minutes to watch 

 "How A Doctor Cured Her Terminal Illness Using Food Alone"

A Tasty & Healthy Snack - Pumpkin Seeds

We are fortunate to have an abundance of fresh pumpkin on hand right now.  I've just finished processing the pulp in the dehydrator as chips and now have lots of seeds to work with.  Dried pumpkin seeds are a healthier option than roasted pumpkin seeds, to which oil and salt are typically added. You can dry your own pumpkin seeds by first rinsing away any pumpkin tissue from the seeds and then either drying them in the sun or in a warm oven for up to four hours, according to Clemson Cooperative Extension. Pumpkin seeds have much to offer nutritionally.


Health benefits of pumpkin seeds

• Crunchy pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
• Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increase good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• The seeds contain good quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are excellent source of amino acids tryptophan and glutamate. Tryptophan is converted in to serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).
• Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neuroses conditions.
• Pepitas are very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen free radicals.
• Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism in the body. In addition, niacin help reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn help reduce anxiety and neurosis.
• Furthermore, its seeds contain very good levels of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium. Just as pine nuts, pumpkin seeds are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

Medicinal values of pumpkin seeds.

• Research studies suggest that pumpkin seeds have DHEA (Di hydro epi-androstenedione) blocking actions. This may be helpful in preventing prostate and ovarian cancers.
• In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have role in prevention of diabetic nephropathy (kidney disease).

  Culinary uses

  Whole as well as hulled pumpkin kernels are used in variety of recipes worldwide.
  Here are some serving tips:
  • Raw kernels can be enjoyed as healthy snacks. Whole seeds can equally be enjoyable when roasted.
  • In addition, the kernels can be salted or sweetened. In Mexico, the seeds are usually toasted and flavored with salt, lime, or chili peppers for light snack.
  • Pumpkin seeds are one of the ingredients that have been added into Mexican mole sauce.
  • Just like other nuts and seeds, they can also used in granolas, biscuits, breads, cookies, casseroles or baked goods.
  • The seeds also used in salads especially sprinkled over fruit/vegetable salads.
  • You may add them to desserts, particularly sundaes and other confectionary.
  • The seeds are frequently added to meat, poultry, rice, and vegetable dishes.
  • Pumpkin seed oil is used in salad dressing as well as in cooking. In Austrian-Styria, the oil is mostly used to add to soups and salad dressings along with vinegar, salt and minced garlic.
  
  
• Safety profile
  Unlike tree nuts allergy, it is rare to find true pumpkin seeds allergy incidences. However, in known sensitive persons a few allergic symptoms may appear due to antigenic cross-reactions with some other nuts, seeds and fruits, especially of anacardiaceae family such as mango,cashew nuts,pistachioetc. Persons with known allergic reactions to these seeds may therefore need to observe caution while eating them.

KUZU - The Organic Thickener

Recently a classmate was asking how to thicken sauces and gravies with arrowroot.  I've used arrowroot for years and find that it does a good job but was curious about other organic methods.  What I found was Organic Kuzu (Kudzu) Root Starch, a versatile thickener that dissolves quickly in any cold liquid and has no perceptible taste. It is very low in calories, contains no fat and is an easily digestible source of complex carbohydrates—only 8 grams per serving. Kuzu binds more strongly than arrowroot. Kuzu is handcrafted, natural, and uniquely nourishing. 

In the 1980's I lived in Tennessee and we were surrounded by kudzu vines.  Unfortunately, I didn't take advantage of this resource then!  Organically certified, wild roots are hand harvested from December to March when the sap gathers in the root, carried down from the mountains on backpacks and cleaned. Each root is hand-cut into chunks that are crushed into fibers, soaked and rinsed, creating a thick paste. The paste is repeatedly washed and filtered in cold mountain spring water until it becomes a pure white starch. The kuzu starch is then allowed to dry naturally for 90 days, crushed into small chunks and packed.

The kuzu (Pueraia lobata) plant is a prolific, tough, fibrous vine with heart-shaped leaves that was used as a food in China for more than 2,000 years, and praised in Japanese poetry and legend as a bracing health food and ideal thickener for over one thousand years. Its roots are among the largest in the world, ranging in length from three to seven feet and weighing between 200 to over 400 pounds. Traditionally the leaves, seeds, flowers and roots were used in making vegetable dishes, noodles, dumplings, beverages, desserts and pickles. The vines were used to weave baskets and in making clothing, fishing line, and paper.

Organic Kuzu Root Starch can be used to thicken soups and stews, sauces and gravies. Use it to prepare delicious vegetable dishes such as Lo Mein, Chow Mein, sweet and sour vegetables, and glazed vegetables. Great for puddings, pie fillings, custards, and many desserts.

Source:  Eden Organics

Strategies for shopping healthfully and frugally

The following is an excerpt from chapter 2 of The Cleaner Plate Club, the book Ali Benjamin co-wrote with Beth Bader (Storey Publishing, 2011).

Strategies for shopping healthfully and frugally

Shop the pantry at home first. Planning meals around the ingredients you have on hand helps keep the list short, and it also keeps your grocery bill lower than your mortgage payment.

Plan ahead, then stick to your list. Plan your meals in advance. If you begin planning meals while you’re in the grocery store, you’ll probably get overwhelmed. Knowing what you need before you enter the store is critical. But sticking to a list is even more important. It can also help to set a budget before you go, and then to keep a running tally on a calculator as you add items to your cart.

Don’t go hungry. If you enter the supermarket on an empty stomach, you’ll make more impulse purchases.

Never bring children who are hungry or tired. Trust us on this one: It is always a mistake. Fill them up with good food before you arrive. When in doubt, stop by the deli area for some sliced cheese that you can feed to your child as you go.

Stick to the outer aisles. The healthiest items in the store are almost always on the periphery — the produce, dairy, fish, and frozen sections. With few exceptions — dried beans and rice, olive oil, and seasonings among them — the center aisles are filled with highly processed, nutrition-poor alternatives.

Beware of anything making health claims. A health claim emblazoned on a box is, ironically, usually the telltale sign of something you probably don’t want to eat. Fresh broccoli doesn’t brag about its high iron and fiber content, and you’ll never find apples boasting about their calcium levels.

Bulk up. If you’re lucky enough to shop at a store with a bulk aisle, you’ll find delicious, healthful whole-food options, without the extra packaging, at a great price. From quinoa — an amino acid–rich seed that can be cooked like rice — to whole-grain flours, dried beans, and nuts, most bulk products are good for your health, your wallet, and the planet.

Explore the produce aisle. If there’s one place to get adventurous or to make impulsive purchases, it’s the produce aisle. This section is a smorgasbord of health-boosting phytochemicals, vitamins, minerals, fiber, and great tastes.

Ali is the co-author of The Cleaner Plate Club: Raising Healthy Eaters One Meal at a Time. She and co-author Beth Bader also blog at a website with the same name.

5 Secrets To Buying Healthy Groceries - Huffington Post

When it comes to buying healthy groceries, it can be easy to be misled by nutrition labels and packaging claims shouting things like "multigrain" and "all-natural," tricks meant to convince us to buy unhealthy products masquerading as good-for-you grabs.
Luckily, FitSugarTV has some fool-proof tips for healthy grocery shopping. A good rule of thumb is to shop the outer walls of the grocery store first; that's where you'll usually be able to fill up your cart with fresh produce before hitting the aisles of packaged foods.

Speaking of packaged picks: Look for labels with less than five ingredients, all of which you should be able to pronounce.

Watch this video for more tips about picking the right veggies and meats, as well as the whole grains and fish you aren't eating, but should!

Sugar Can Reduce Your Stress!

Sugar is one of the most stress inducing foods that you can put in your mouth.  It sets you up on the cravings roller coaster and won't let you off the hook easily.  It truly throws your whole system off balance.

But now I've found a different reason to have sugar in the house.....One way I like to unwind is to take the time to treat myself to luxurious bath.  Using a home remedy like a sugar scrub adds an extra special treat to the soak. Making the scrubs at home is fun and inexpensive, too!  There are a lot of recipes to choose from, the Lavendar & Brown Sugar is my favorite.

 

Lavendar & Brown Sugar Scrub

Recipe for 8 oz jar:
1/2 cup light brown sugar
1/2 cup sugar in the raw (course for exfoliating!)
1/2 tsp vitamin E oil
1/4 cup olive oil (you could use almond oil as well)
5-6 drops of lavender essential oil.

All you have to do is mix it up in a big bowl and scoop it into the jars. Rub it all over to hydrate, exfoliate and soften your skin.

 

 

Two Crones Farm Medicinal Plants - Stinging Nettle

I'm excited and grateful to be heading over to Loma Vista Farm this morning to dig up a wild Stinging Nettle plant that Farmer Rita wants removed from the teaching area.  I intend to begin raising this plant for it's culinary and medicinal properties in a container to prevent it from spreading much like mint does. Two Crones Farm has two rules when choosing plants; They must be tasty and they must be sustainable or perenial.

Stinging nettle is a common weed found in moist shady places in Europe, Asia and North America. They are perennial, growing up to 4 feet tall in the summer and dying back in the winter. Leaves are opposite, heart shaped and deeply toothed. Leaves and stems are very hairy with both stinging and non-stinging hairs. The stinging hairs are made of silica, like glass, and break off in the skin when touched injecting a variety of chemicals into the skin, including histamine, and others which cause a painful reaction.
Stinging nettles are an important larval food for many types of butterflies and moths.

History and Folklore

Stinging nettle is mentioned in the Nine herbs charm. It has been used in Europe for centuries as food in early spring when other sources of food were scarce, as a nutritive spring tonic and to build the strength and milk production of pregnant and lactating women and livestock and as medicine for various conditions. Hippocrates recorded 61 medicinal uses of the plant in the fourth and fifth centuries BCE.
Nettle was once widely used for its stem fibres which were retted and spun like flax. In Denmark, burial shrouds made of the resulting cloth have been found dating back 5000 years or more. Native Americans used the fibre for making fishing nets and for cordage.
Nettle leaves produce a green dye which was used in war time Europe the make camouflage and is used to this day in Germany to keep canned vegetables looking a healthy green.

Propagation

Plant nettles six to twelve inches apart in moist, rich soil that gets some shade. They will grow like a weed and spread out like crazy. They do grow well in a pot. If grown in the garden they should be surrounded by an underground barrier to prevent them taking over. Stinging nettles are best grown in their own patch.
Cut nettles back after they flower but before they seed so they don't spread out of control.

Harvesting & Storage

Make sure you wear thick gloves and long sleeves and jeans when harvesting nettle. Their stingers can pierce through thin fabric. Pluck young nettle leaves in the spring and dry or steam and then freeze to store. Cooking or drying will destroy the sting. Do not harvest or eat later season leaves because they will starti to get tough and grainy. The grainy bits are said to cause urinary issues.
Cut the stalks to the ground in the autumn, strip off the leaves (and add them to your compost bin make a nettle tea fertilizer for your plants) and lay flat to dry. Once dried, the stalks can be broken up to retrieve the long fibers for handspinning or shredded to make paper.
If you wait till after the first frost to harvest your nettle for fiber, you will find them much less stingy.

Magical Attributes

Nettle is male in action and associated with the sign of Scorpio (some say Ares) and the planet Mars and element of Fire.
Nettle can be burned to drive out negativity or unwanted spirits. It can also be used in protection bags, our ground into powder and used in spells to break curses.

Household Use

The long soft fibers from stinging nettle can be spun into thread or yarn and woven into fabric that is said to be as strong as hemp and as soft as cotton.
The stalks can be shredded and made into paper.
Cut and dry nettles to add to winter fodder for horses, cattle, goats, pigs and sheep.
Nettle leaves make a lovely green dye. Add and iron mordant and the dye turns black, copper produces a lovely grey-green (like for camouflage). The roots can be boiled with alum for a nice yellow dye.

Healing Attributes

Stinging nettle tea is a great spring tonic and a good addition to the diet of anyone recovering from a long illness or who has chronic weakness, fatigue or anemia. Steep the dry or fresh leaves in boiled water for 10 minutes and strain. The steeping process will destroy the steam and what you have left is a delicious and nutritious green broth. It is also a great internal cleanser, useful for urinary tract problems and inflammatory conditions and is said to be helpful to and protective of the prostate.
Freeze dried nettle tablets are useful for hayfever. Freeze drying retains the sting chemicals which are helpful with allergic conditions.
Nettle tea, steamed nettles and other preparations containing nettle may be given to pregnant and lactating women and animals to keep them strong and healthy and to increase milk production.
A traditional remedy for rheumatism calls for smacking the affected area with fresh nettles, sting and all to relieve pain and inflammation.

Culinary Use

Nettle leaves make a fabulous tea or soup stock.
Steamed nettles are a great side dish all their own. Try topping with vinegar, sesame seeds and sesame oil or almond slivers. Add them to any recipe calling for spinach or greens.
Nettles are high in protein, vitamin C & A and Iron

References

Nettle Leaf and Powder Profile at Mountain Rose Herbs
101 Uses for Stinging Nettles by Piers Warren

An Old Family Recipe for Cioppino

Though the word Ciopinno and the dish that is popular in the US definitely was popularized near the San Francisco area of California, the roots of the dish and name are from Italy. Records of when this dish appeared vary from the Gold Rush days to 1930 says food historian Jean Anderson.

The Italian flair of this tomato based seafood stew using the daily catch comes from the fisherman from Genoa that immigrated to the US and settled in the Bay area of California. A fisherman's stew most likely originated on the boat because in pre 20th century fishing boats didn't have refrigeration, so they were limited to some canned foods (like tomatoes), vegetables, bread, wine and the catch of the day to make their dinner.

Cioppino Feed Italiano

My dad married into an italian family and shared this version with me.  Over the years I've added a few extra ingredients to "heat" it up a little since I generally serve it in the cold winter months. 




Ingredients

• 1/2 - 3/4 cup Extra Virgin Olive Oil
• 2 onions, chopped
• 5-6 cloves garlic, minced
• 1 bunch fresh parsley, chopped
• 2 (14.5 ounce) cans stewed tomatoes
• 1 lb. white fish, snapper or cod
• 4 cups chicken broth
• 2 bay leaves
• 1 tablespoon dried basil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Pinch of cayenne
• Pinch of salt and pepper
• 2 Red Jalapeno chilis, chopped
• 1 cup water
• 1 1/2 cups white wine
• 1 1/2 pounds large shrimp - peeled and deveined
• 1 1/2 pounds bay scallops
• 18 small clams
• 18 mussels, cleaned and debearded
• 1 crab, cracked and cleaned
• 1 1/2 pounds cod fillets, cubed

Directions

1. Over medium-low heat olive oil in a large stockpot, add onions, garlic and parsley. Cook slowly, stirring occasionally until onions are soft.
2. Add tomatoes to the pot (break them into chunks as you add them). Add chicken broth, fish fillet, bay leaves, basil, thyme, oregano, chili, cayenne, salt, pepper, water and wine. Mix well. Cover and simmer on very low heat for 2 hours.
3. Chill sauce quickly to deepen flavors for up to 2 days (minimum overnight) in refrigerator. 
4. Reheat sauce slowly the day you plan to serve.              
5. Stir in the shrimp, scallops, clams, mussels and crabmeat. Bring to boil. Lower heat, cover and simmer 5 to 7 minutes until clams open. Ladle soup into bowls and serve with warm, crusty bread.

            

Wine Recommendation:

A new discovery thanks to the owners of Pasta Pomodoro in Vallejo:

LangeTwins Vineyard Sauvignon Blanc

                           

From The Garden To Your Table - Sunchokes

 

Sunchokes can grow up to 6 ft tall

Sunchoke Bulb

My friends at Loma Vista Farm shared some Sunchoke bulbs with me this year.  I put them in the front driveway bed just to see how they would do and to contain them.  They self-propagate easily and will take over whatever area you give them in a couple of seasons.Sunchokes are an easy plant to grow, giving your garden a tall, sunflower like display in the early fall.  They also produce a tasty bulb that is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Thiamin, Phosphorus and Potassium, and a very good source of Iron.

Jerusalem artichokes were first cultivated by the Native Americans long before the arrival of the Europeans; this extensive cultivation obscures the exact native range of the species.^[1] The French explorer Samuel de Champlain found domestically grown plants at Cape Cod in 1605. The Jerusalem artichoke was titled 'best soup vegetable' in the 2002 Nice festival for the heritage of the French cuisine.

Wondering what to do with your excess jerusalem artichokes? Try pickling them.  The key here is to use small pieces, like 1/2 inch or smaller. If you try to pickle them larger the middle of them will be soft and icky, not crunchy.
Makes 3 quarts

• 2-3 pounds sunchokes (choose small ones if possible)
• Juice of 2-3 lemons
• 4 cups water
• 1/3 cup kosher or pickling salt
• 3 tablespoons turmeric
• 4 cups cider vinegar
• 1 cup white wine vinegar
• 1 cup water
• 1-2 cups sugar (depending on how sweet you want them)
• 2 tablespoons mustard seed
• 1 teaspoon dry mustard
• 1 tablespoon chile flakes or 1 dried chile per quart
• 1 clove per quart
• 1 bay leaf per quart

1. Cut sunchokes into 1/2 inch pieces and put any cut pieces into a bowl of water with the lemon juice in it — they will discolor otherwise.
2. When you have them all cut, mix the 4 cups water, 1 tablespoon of the turmeric and the 1/3 cup salt. This is your brine. Brine the sunchokes for a day.
3. To make the pickling liquid, mix the vinegar, sugar, 1 cup water, the rest of the turneric, mustard seed, dry mustard, chiles, cloves and bay leaves (basically everything else) and bring to a boil. Stir well and let it cool to room temperature.
4. Get your hot water bath ready if you plan to can these. Skip this if you plan on keeping the pickles in the fridge.
5. Fish out a chile, clove and bay leaf and put one in each jar.
6. Rinse the sunchokes well, then pack into jars. Cover with the cooled vinegar mixture. Make sure to leave at least 1/4 inch of headspace if you are canning.
7. Process in a hot water bath for 10-15 minutes.
8. Wait at least a week before eating.

The Champion of Breakfast - PROTEIN

While all calories provide us with energy, protein packs a powerful punch - providing us with the satiety to help hold us over until our next meal. In fact, one small study found a protein rich breakfast may help stave off hunger pains and cravings longer than one packed with carbohydrates alone. This is why I encourage clients to enjoy walnuts or yogurt on their oatmeal instead of brown sugar and dried fruit and the same would go for a hearty meat or soy protein based pasta sauce in place of a tomato sauce alone.

The recommended amount of protein is 0.8 grams of protein per kilogram of body weight or 0.4 grams protein per pound of body weight. This is 60 grams of protein per day if you weigh 150 pounds. Perhaps an easier way to view the calculation is to divide your weight in pounds in half and subtract 10. Most of us fall somewhere within the range of 45-60 grams per day. I recommend 10 and 15 grams per meal.

Rather than tallying up grams of protein, it is easier for some people to consider the actual ounces of protein foods served. The average adult only needs about 6 oz of meat or protein equivalent daily. We only need 1-2 ounces of protein at each meal, leaving room for one or two protein-rich snacks.

Protein Equivalent translates into:

1 oz of meat, poultry, or seafood

OR

1 egg

OR

½ oz of nuts or seeds,

OR

1 Tbsp nut butter

OR

¼ cup tofu

OR

2 Tbsp hummus

OR

¼ cup beans.

When you wake up in the morning, rested or not, your metabolism is running at the lowest gear of the day. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Not sure what to eat? Try these six protein-packed breakfasts.

 

For my vegetarian readers this sweet potato & quinoa recipe is high in protein, low in fat, and high in spicy and sweet flavor! Whole grain quinoa cooks quicker than most grains and is an excellent source of protein for vegetarians with about 11 grams of protein per cup of cooked quinoa. Cook it up the night before and you'll have a quick, tasty breakfast reaady to go!

Ingredients:

• 1 cup quinoa, uncooked
• 2 cups vegetable broth or water
• 1 sweet potato, baked and diced
• 1 red bell pepper, diced
• 2 tbsp olive oil
• 1/4 tsp cayenne pepper
• 2 tbsp lemon juice
• salt and pepper to taste

Preparation:

Simmer the quinoa in the vegetable broth about 10 to 15 minutes, or until water is gone and quinoa is light and fluffy when stirred. Remove from heat and allow to cool.

Toss together the quinoa, sweet potato and bell pepper in a large bowl.

In a separate small bowl, whisk together the lemon juice, olive oil and cayenne pepper. Gently toss this dressing with the quinoa. Season with a generous amount of salt and pepper.