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Protein is such a popular topic — especially for those of you eating plant-based more frequently or for those of you who fully identify as vegetarian or vegan. Everything from how much do you need, to how do you know if you aren’t getting enough and how to eat more at each meal. Let’s dive into why our bodies need protein and how you can include it in your meals, whether you’re eating fully plant-based proteins or if you or someone in your household is consuming animal-protein. Why We Need to Eat Enough Protein Protein is an important macronutrient to have in each of our meals for quite a few reasons. To really understand why protein is vital to your wellbeing, you need to know about amino acids, the building blocks of protein. There are technically three groups of amino acids – non-essential, essential, and conditional. Non-essential amino acids:  those that our bodies already have a supply of or we have the ability to make them on our own. Essential amino acids:  th...

This lentil nourish bowl is loaded with a variety of vegetables and paired with a tasty maple tahini dressing, perfect for an easy yet nourishing meal. Tahini the star of this recipe. Not only is it bringing the Flavor Factor, but it’s also bringing a ton of nutritional value! If you’re not familiar with tahini, it’s a condiment made from toasted, ground, hulled sesame. It has a nutty flavor that makes it great for dressings, smoothies, and desserts! It’s rich in essential vitamins and minerals like magnesium, potassium, iron, calcium, B vitamins, and vitamin E. It’s also a great source of plant-based protein. Protein Lentils are some of my favorite plant-based proteins — one cup of lentils contains 18g of protein! They’re versatile, affordable, and delicious. Tahini is full of protein too containing more than most nuts, which makes you feel fueled and nourished for the rest of the day. Vitamins & Minerals This Nourish Bowl is packed with essential vitamins and minerals...

Egg Salad | Protein Recipes Hello Everyone, I love eggs to the core because they help me to lose weight   and also since they are so versatile. We have shared a lot of egg recipes with you.  Egg Salad is one of the quickest protein recipe which is healthy and delicious. Ingredients – Boiled eggs 1 tea spoon mayonnaise Salt Pepper 1 tea spoon White vinegar Salad veggies like tomato , cucumber No cooking required again ;). You just need boiled eggs. Since there are limited protein options for vegetarians( read eggitarians ) , Eggs are life savior. If you learn to prepare a few egg dishes which taste different, you will never curse non veggies . I generally curse my non veggie friends when I see them turning pages of the menu in restaurants  and I just have 2 pages to check ! Huh ! So eggs are the way to go ! Do you prepare Egg Salad in some other way ? What are your favorite protein recipes ?   You may also like reading – Ragi Health Bene...

Instant Pot Vegetable Beef Soup is the ultimate cozy-comfy, super satisfying meal when you’re short on time but want that slow-simmered taste of a soup that’s been cooking for hours. Filled with veggies and tender hunks of meat, it’s easy on the budget and sure to be a family favorite. Seriously Satisfying Without the Wait … Read More The post Instant Pot Vegetable Beef Soup appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/instant-pot-vegetable-beef-soup/?utm_source=rss&utm_medium=rss&utm_campaign=instant-pot-vegetable-beef-soup

A recipe inspired by the popular store-bought sweet kale salad kit! It’s comes together with kale, Brussels sprouts, broccoli slaw, dried cranberries, pepitas, optional goat cheese and tossed with a delicious poppy seed yogurt dressing. This salad makes for the perfect side dish whether it be for a weeknight dinner or special holiday meal. This … Read More The post DIY Sweet Kale Salad Kit appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/sweet-kale-salad/?utm_source=rss&utm_medium=rss&utm_campaign=sweet-kale-salad

How should your intake differ during pregnancy? Here we’ll discuss the ins and outs of navigating pregnancy nutrition. From the minute you find out you’re pregnant to the day of your delivery, as an expecting mother you’re bombarded with an abundance of confusing information. Whether it’s how to deal with swollen feet or the best home remedies for morning sickness, the amount of information and varying opinions can be overwhelming. When it comes to navigating pregnancy nutrition, we want to make it as easy as we possibly can for you: what you should be eating, what you shouldn’t be eating, and why it’s necessary. Pregnancy And Nutrition The human body is an amazing machine, one that’s capable of creating another human all on its own. But in order for the body to do this, it needs to be supplied with the proper tools — this is where nutrition comes in. First and foremost, I want to preface this by saying your health care team is your number one resource for all of your pregnancy ne...

Lose Weight With Negative Calorie Foods You might be thinking how can a food have not zero but negative calories ;). Lolz :P, ant food item can’t have negative calories. What are Negative Calorie Foods? The foods that burn more calories in the process of processing and digestion as compared to the number of calories that they contain – are termed as Negative Calorie Foods. Let me elucidate –   10-15% of the calories that we get from the foods we eat , are used in the process of digestion. The body needs energy to breakdown these foods and absorb nutrients like proteins, carbohydrates, fats, minerals etc present in the food. Where does his energy come from? Simple answer -From the food we eat. There are certain foods that require lots of energy(calories) to break down and get absorbed. If these foods contain low calories, from where would the body derive energy to digest them? In such case, the body is forced to use the stored fat for digestion of food. If you eat negative ca...

Top Eating Mistakes To Avoid There are a few eating mistakes that we do knowingly or unknowingly ! I am listing the Top Eating Mistakes To Avoid. Not caring to read Food Labels Marketers in the food industry are big liars ! I don’t blame them. After all, its their job to sell whatever the company produces.So they market the product in a healthy sounding way by putting misleading labels. Adding tiny winy healthy ingredient does not make a processed food any better ! Need help in reading food labels ? Read here. Ignoring raw foods Nutrition being so simple has become a really complicated matter. People want to eat super foods like quinoa, fancy foods like asparagus. The point I am trying to make here is only eating super foods wont help if you are not eating raw foods like fruits n veggies. Human race was fit when they eat all natural and today we know about obesity and calories, thanks to junk and processed food. If any food item has a long chemical sounding ingredient list, run ...

Butter or Margarine let us find out  w hich is better for your health! In one of my previous posts  here , I mentioned Margarine as one of the food items that make us Fat. There are a lot of discussions happening about Margarine and Butter trying to know which one is healthier.   Let’s find out… Butter Or Margarine: Which Is Better?  Butter is a dairy product and is made by churning cream. The homemade white one has a history dated thousands of years back. Invented in 1869, margarine is prepared by emulsifying vegetable oil with skimmed milk or by hydrogenating vegetable oils. It could be a plant product or a combination of plant and dairy products too. This clearly means that butter is natural whereas the other one is man-made. The secret to good health is to eat natural! Although, the origin of both of these is a strong reason for concluding that Margarine is no way better. But let us quickly know the difference between both of these.  Let me start wit...

This Mediterranean Steak Bowl with Herbed-Yogurt Dressing is proof that food served in bowls just tastes better. A bed of crisp greens and veggies provides the perfect contrast to creamy hummus, sweet grilled tomatoes, and tender steak. And the dressing plus a sprinkle of salty feta cheese brings it all together for a restaurant-quality meal … Read More The post Mediterranean Steak Bowl appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/mediterranean-steak-bowl/?utm_source=rss&utm_medium=rss&utm_campaign=mediterranean-steak-bowl

An Overnight Chia Oat Bowl is such a great staple to include in your meal prep, especially if you don’t have much time in the mornings or you need a grab-and-go breakfast. Try making this Overnight Chia Oat Bowl for multiple servings on the weekend for a quick breakfast or snack on the go Fittingly, chia seeds are the star of this recipe, and here’s why: they are enjoyed for their long-lasting energy, fiber, amino acids, and nutrients. They’re tiny water-loving seeds that are loaded with nutrition and deserve the title “superfood”. They love liquid and will soak up anything around, making them wonderful in a simple, healthy pudding. Stripped Protein: Chia seeds are a “complete” protein — they contain all of the essential amino acids. Meaning, they contain the proteins it takes to build new cells. Just 1 ounce of chia seeds contains 4g of protein. With the addition of your favorite vanilla plant-based protein powder, this chia seed pudding does the trick to fuel, energize and sati...

This free Weekend Meal Prep Plan includes tasty recipes, done-for-you grocery list, step-by-step prep checklist, meal plan example, AND a template for your future meal prep planning!  A step-by-step downloadable guide to show you exactly how to meal prep in a timely and efficient manner. All too often we hear that what’s stopping you from … Read More The post Weekend Meal Prep Plan (free eBook!) appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/weekend-meal-prep-plan/?utm_source=rss&utm_medium=rss&utm_campaign=weekend-meal-prep-plan

Drinking Water During Workout  Should you or not! We all get thirsty while doing any physical activity, especially in a hot climate or while doing a very intense work out. Here we try to answer some questions about  Drinking Water During Workout. Is it advisable to drink water during our workout? If yes, how much water should one drink? When should one drink water when on a working out routine? I remember when I joined gym for the first time during summer break while I was in engineering second year( seems like ages before :P). The trainer said not to drink water during workout. When I look back now, I realise that he showcased water loss during workout as weight loss n fools like me believed it! Drinking water during workout depends on a lot of factors – the intensity and duration of your workout, temperature etc. All these factors govern how much fluid/water you lose during workout. Is Drinking Water During Workout good for body ? It is recommended to drink...

Intuitive eating is a framework about learning to become the expert of your own body.  It focuses on trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and influence from diet or wellness culture.  A few months ago, we asked our community on Instagram what questions … Read More The post What is Intuitive Eating? appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/what-is-intuitive-eating/?utm_source=rss&utm_medium=rss&utm_campaign=what-is-intuitive-eating

How To Curb Sugar Cravings You are suddenly craving for a cake or something sweet in the afternoon, don’t worry you are not alone. This happens with me all the time. Yes, I have a sweet tooth. And sometimes I also have something sweet to curb that. But what if I give you some better ways to curb those cravings. We all know sugar is not good for anything, if limited to small quantities i.e. to 2-4 teaspoons it is okay. But if taken more than that not only does it cause weight gain but also some diseases in the long run. As it increases our glucose levels in the blood. With the festive season around the corner, it is going to be a difficult task for all the sweet lovers. So here are some ways to curb your sugar cravings, do give them a try. How To Curb Sugar Cravings   Increase your protein intake Now you must be wondering how are protein and sugar connected, yes they are. Sugar cravings are our body’s way of telling that they need more protein. It may not be the same for e...

This hearty, bean-free Slow Cooker White Chicken Chili is just what you need to ward off a chill and make quick work of feeding a hungry family. We’ve made it dairy-free using coconut milk but don’t worry, you won’t even taste the coconut. Don’t need it to be dairy-free? Swap out the coconut milk for … Read More The post Slow Cooker White Chicken Chili (Dairy-Free) appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/slow-cooker-white-chicken-chili/?utm_source=rss&utm_medium=rss&utm_campaign=slow-cooker-white-chicken-chili

When you’re on your wellness journey, it can be so fun to follow a bunch of people on Instagram, start reading all of the articles on all of these different sites, and staying up to date on the latest trends. But with so much information, it can cause you to become obsessive, striving for perfection, or jumping from one thing to another — never finding a balanced lifestyle. If this sounds like you, know that you’re absolutely not alone! I created my Method Membership where I teach mindful eating to help people align with their unique wants and needs for a healthy lifestyle and give them the confidence to know what is best for them. This is what guides you towards knowing what will best serve you and your needs and what information or practices are best to let go of because they’re not aligned with you. When you’re able to look at nutrition information and advice through this lens and ask yourself — will this support my body, my lifestyle, and the vision I have for myself in the l...

A healthy quinoa bowl complete with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with homemade Tzatziki. This Mediterranean Bowl with Salmon is hearty, healthy, delicious, and makes for the perfect prep-ahead meal. It’s a balanced bowl including a great source of quality protein, healthy fats, and … Read More The post Mediterranean Bowl with Salmon appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/mediterranean-bowl-with-salmon/?utm_source=rss&utm_medium=rss&utm_campaign=mediterranean-bowl-with-salmon

How BMR Affects Weight Ever since I started following a healthy lifestyle, the term that I kept hearing was BMR. People would come up and say “Oh! she is thin because her BMR is high” and so on. If you have been in the weight loss circle for long then you must be well aware of this term. For people who don’t know- BMR stands for Basal Metabolic Rate which is the amount of energy that your body uses every day. This is the number of calories that your body needs and uses every day for secretion, eating, maintaining body temperature, or normal functioning. So if you are one of those people who are having less food to reduce the calorie intake then beware, you are doing more harm to your body and are interfering with its normal functioning. How BMR Affects Weight If you wish to maintain your weight or reduce it then reducing the calorie intake won’t help. Make sure that you do eat as per your BMR. You can get your BMR easily nowadays and there is a special weighing machine for it. I ch...

Running Nutrition for Beginners Do You Really Know About It! This blog post comes as part 2 of our previous post that was based on our beginner’s guide to running for overall health and fitness. That post was full of valuable information for staying safe, reducing injuries, and much more. We know that you might not require all the information for your first time out, but once you begin to run regularly, you would want to check it out as you progress in your running journey. We all know how to run, so a guide for beginners might seem like overkill. But knowing the basics of the sport… such as how to start, what gear you really need, and which supplements to try… can really increase your chances of being successful and make the whole experience more enjoyable, too. Health and fitness enthusiasts love running because it’s good for the mind and body, you can do it just about anywhere, and you don’t need a lot of expensive equipment. Here’s what you need to know about  Running Nutr...

Need something hearty and filling for dinner tonight? Try this Sheet Pan Mini Meatloaf with Vegetables! It’s like a Sunday dinner, only much simpler and with far fewer dishes to wash. Shaping the barbecue sauce-infused ground beef into mini meatloaves shortens the cooking time so you’ll be able to get dinner on the table faster. … Read More The post Sheet Pan Mini Meatloaf with Vegetables appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/sheet-pan-mini-meatloaf/?utm_source=rss&utm_medium=rss&utm_campaign=sheet-pan-mini-meatloaf

A Beginner’s Guide to Running for Health & Fitness Our beginner’s guide to running for overall health and fitness is full of valuable information for staying safe, reducing injuries, optimizing your nutrition, and much more. You probably won’t need all of this information your first time out, but you’ll definitely want to revisit it as you progress in your running journey. The Benefits of Running for Overall Health and Fitness You don’t have to be a marathon runner to enjoy the physical, mental, and social benefits of running. Casual runners of all ages enjoy this sport because it’s one of the best ways to burn calories and support cardiovascular health. It’s also an excellent way to lose weight, increase your metabolism, relieve stress, and boost your mood . Running regularly also lowers cholesterol levels, reduces your risk of osteoporosis, and increases your energy levels. Types of Running While running itself doesn’t require much explanation, there are several differen...