Lemon Broccoli Salad
My job requires that I’m in the car A LOT (legit just racked up 30k miles in a year on my car), which often means I’m eating out for lunch since I don’t have an…
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My job requires that I’m in the car A LOT (legit just racked up 30k miles in a year on my car), which often means I’m eating out for lunch since I don’t have an…
View PostWell my taco friends, this salad is different. I ditched the high fat, low fiber ingredients for beautiful, filling, lean ingredients. But the one thing I left in? Taste of course! Salsa and lime juice serves as the dressing for this dish. I love salsa as a salad dressing. Unlike other dressings, it has almost no sugar or fat, but it definitely packs the flavor! I also used Good Thins corn crackers in place of a fried bowl or tortilla chips for this salad. I love these crackers because they use very simple, “clean” ingredients but taste great, and are also SUPER low in calories.
View PostAs a clinical dietitian, one of the most misunderstood nutrients to my clients is protein. Protein is the trendiest thing since scrambled eggs, but why?
What? Protein is found throughout the body in muscle, bone, skin, hair, and virtually every other body part or tissue.
Why? Protein is imperative for muscle growth. Our bodies use protein to build and repair tissues. Protein is also a key macronutrient for satiety. It helps us to control blood sugars, hunger, and energy levels. Without it, we would be hungry all of the time (and you know that’s not good for your waistline OR wallet)! You also use protein to make enzymes, hormones, and other body chemicals.
How much? The recommended daily allowance for protein is 0.8 gm/kg of body weight for the average adult. That’s around 40-70 gm of protein per day for most people. For athletes, active people, and older individuals, I recommend slightly higher than this, but never over 2 gm/kg protein per body weight. It is best to evenly distribute protein through all 3 meals, vs back-loading it at dinner, as most Americans tend to do. A study in the Journal of Nutrition found that people who ate 30 g of protein at each meal had a 25% boost in muscle building, compared with those who ate the same amount of protein but skimped in the morning and loaded up at night.
View PostYou may not know this about me, but I’m not a salad girl. Like… at all. It’s a rare occasion that I make salads at home or order them out. Which shocks a lot of people since everyone for some reason assumes that all dietitians eat must be salad. Well, not this dietitian! But there is the rare occasion that I find a salad that I just LOVE. And this was one of those occasions.
View PostThis shrimp salad was so tasty and so easy to make! Many times salads are lacking in something, whether it be protein, carbs, fats, or let‘s be honest- taste. This salad isn’t lacking in any of the above! Protein (think: shrimp), vitamin C (think: tomatoes, onions, avocado, pineapple), fiber (think: tomatoes, onions, avocado, pineapple), and monounsaturated fats (think: avocado), this salad has it all!
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