US Diet ClubWelcome to the First American Diet Club!
The Power of Protein
Do you know roughly the amount of calories you tend to eat in a typical day? If we looked at desirable amounts of protein from this vantage point, it would compute to something like this…
If you take in around 2,000 calories a day and are aiming for 20% of those calories coming from protein, you would need approximately 100 grams of protein a day. If you were trying to get 15% of your calories from protein, the daily total would be 75 grams of protein. These are high amounts compared to the Dietary Reference Intakes for protein, but higher amounts of protein are being discussed as possibly beneficial for certain medical conditions (especially when the protein sources come from plants and lean and lowfat animal foods.)
[Keep in mind that the Dietary Reference Intake for protein is calculated using the guideline for adults of .8 grams of protein per kilogram body weight. Continue reading…
Eat an Appetizer to Promote Weight Loss
One of the main reasons I recommend having two meals, one of which being a small meal such as an appetizer, is to help avoid overeating. This may sound counter intuitive, but with busy schedules we can tend to eat late or not have much time and therefore end up gobbling up as much food as we can in one sitting. Shortly thereafter we are left having over consumed calories, feeling stuffed and lethargic.
It can take up to 15 minutes for your brain to register with your stomach that food is in your system, a large proponent for overeating. Many times we will keep eating the food that is on our plate waiting for that “feeling of full,” only to have completely surpassed it. Eat
Lose Weight While Breastfeeding: 3 Steps
If you are trying to lose weight while breastfeeding, you must be sure to maintain a healthy caloric intake and eat a balanced diet so as not to decrease your milk supply or endanger your health. Because breastfeeding uses up so many additional calories, it is a lot easier for many women to lose weight while breastfeeding. If you need some extra help, here are some steps to follow to help you shed the pounds healthily while breastfeeding:
Step 1: Begin with Exercise
You should not begin any weight loss plan that involves cutting calories and dieting until your baby is at least two months old (to make sure that your milk supply is fully established). In the meantime, you can begin exercising lightly, focusing on aerobic and cardiovascular exercises.
Healthiest Soups for Fall
When you think of soup, do you think of a health food or a heart attack? Believe it or not, most people consider soups to be more harmful to health than beneficial. But I’m here to help soup reach its full potential and earn its way back on your “health hero” list. In this post, I’ll explain the pros and cons of soups and I’ll show you how you can enjoy a bowl of healthful goodness no matter what your time availability or cooking skill level.
The Pro: A nutrition boost! Soups can be a wonderful way to get more veggies, fiber, and plant-based protein in your diet. Soups mad