Protein Pandemonium Should You Worry About This Nutrition Craze?
In the age of ketogenic and paleo diets, protein is king. Moms pack baggies of mixed nuts for their kids’ soccer practices, high-protein variants of foods line the shelves of the supermarket, and nearly every household with a regular gym-goer has a tub of whey protein hidden away somewhere. Protein is essential to every single living cell in your body. But are we going overboard in our protein obsession? Short answer? Probably. Though marketers would have you believe otherwise, it’s actually pretty easy for the average person to get all the protein they need from regular meals. The recommended daily allowance (RDA) of protein — the minimum you should be getting each day — is only 0.36 grams per pound of body weight. If you’re an average American woman weighing 168.5 pounds, that means you should take in roughly 60.66 grams of protein per day. For reference, a serving of chicken breast about the size of your palm will contain about 35 grams. Even if you’re vegetarian or vegan (and tired of being asked how you get your protein), it’s relatively easy to meet the recommended daily minimum. It’s worth noting, though, that these recommendations are minimums — they’re for sedentary folks, not for elite athletes or those engaging in regular exercise. For people who are training nearly every day, the recommendations range from 0.55–0.91 grams per pound of body weight
a day, depending on activity level. One 2017 summary of recent research suggests that the sweet spot for highly active athletes hovers around 0.72 grams per pound of body weight. So, for that same 168.5-pound woman, the RDA skyrockets to a total of 121.32 grams of protein. Of course, these are rough estimates. It’s impossible to pinpoint a one- size-fits-all approach that will work for you. But if you’re an ordinary person going to work, heading home, and maybe walking the dog every now and then, you probably don’t need to worry. If you were an elite athlete pushing your body to the limit every day, then protein intake would definitely be something to keep your eye on.
Most dieticians recommend paying more attention to protein quality than quantity. That means consuming more fish, beans, nuts, chicken, and eggs instead
of beef or processed meats. So, whenever you can, put away the powder and focus on eating high- quality foods instead.
Take a Break!
Spiced
PUMPKIN SEED CRUNCH
Ingredients
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1 large egg white
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1/4 cup shelled sunflower seeds
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1 teaspoon light agave syrup
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1/4 cup raw cashews, coarsely chopped
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1/2 teaspoon garam masala or curry powder
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1/8 teaspoon cayenne pepper
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1/2 teaspoon kosher salt
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Nonstick vegetable oil spray
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1/4 cup shelled pumpkin seeds
Directions
1. Heat oven to 300 F. 2. Coat a baking sheet with cooking spray. 3. In a mixing bowl, whisk
4. Using a slotted spoon, strain spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve.
together egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated.
CAULDRON COSTUME DRACULA GHOST
HALLOWEEN HALLOWS EVE
SCARY STORIES SPOOKY TRICK-OR-TREAT ZOMBIE
HAUNTED PUMPKIN
Recipe courtesy of Bon Appetit Magazine
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