What do you get when you mix cold oatmeal, soy protein powder, and peanut butter together? An amazing meal that is loaded with lean protein, complex carbs and healthy fats. Add a piece of fruit or some spinach to the side, and you've got yourself a solid meal.
There is a strong argument for exclusively breastfeeding children for at least 18 months, but for most parents, the weaning process happens much earlier. Whether you are breastfeeding, formula feeding, or some combination, when you choose to start solid foods, remember this is your one chance to do it right.
As children move out of the infant stage and into the older baby stage, they begin to require a heftier nutritional requirement. This nutritional need can be met with breastmilk, but some mamas find it's just not enough for that hungry monster. One-year-olds can be introduced to a variety of fruits and veggies as soon as you feel it's time. Don't let anybody decide for you. You will know when you need to supplement breastmilk with solid foods. Here you will find an exceptional guide to feeding your one year old, as well as the important nutritional requirements he/she needs to grow up healthy.
Evidence suggests that we don't need carbs to survive. We can subsist on fat and proteins. so long as we are consuming the entire animal and not just going to Safeway for chicken breast and turkey thighs. But you know what? What kind of person just wants to survive? We want to thrive. We want to live and be happy. And most of all we want the energy to be active.
Folks who live on just fat and protein (according to the study) don't have the same endurance or energy levels as a person who includes moderate carbohydrates in her diet. This have to do with the fact that there are vitamins, minerals, and other nutrients in carbohydrates that play an imperative role in our growth and energy levels.
Carbs not only make you happier mentally, they make it easier for your body to use fats and proteins. Amazing right. So the next time somebody tries to carb shame you, go ahead and give them the bird. Here are some great ways to incorporate carbs into your diet and be happy.
I'm really in love with breakfast that is easy, especially since my mornings are so crazy! I'm up at 4AM to workout, and then after working out, I "work" for a few hours before noshing on breakfast. Sometimes, I get hungry while working and it is such a lifesaver to have something portable.
My new favorite grab it and eat breakfast is the burrito. I don't eat grains like wheat, so I usually wrap mine up in a collard leaf, but I've included a tortilla in this recipe because tortillas are just so darn delicious.
You can make this egg burrito several days in advance. I make a few of them at a time so there is always something in the fridge.
Fifty eight million pounds of chocolate are bought around Valentine's Day each year. Can you believe that! And most of that chocolate is sugar-laden and not the best kind of chocolate for you in the world. I mean chocolate is delicious, but it not all chocolate is created equal. These healthy chocolate truffles will appease your cravings for chocolate without all of the other junk.
The Center for Disease and Prevention reports that 16% of American children are overweight and obese, while one-third of the children consume a fast food meal at least once per day. The downfall of proper nutrition and the rise in childhood obesity are forcing the medical field and parents to find a healthier alternative to a meat-based diet.
Curry gets in a lot of trouble for having a heavy fat content and loads of calories, but you know what we like to say over here at Nutrition Feminist? Screw that notion. Why? Fat is good for you. It is necessary for a healthy body in so many ways that we wonder how somebody thought it would be okay to say that fat was bad for you.
Fun Facts About Fat
With all of that good ju-ju, we wanted to celebrate cauliflower red curry because it is packed with smart fats, vitamin A, potassium, protein, vitamin C, calcium and iron. Do we need to go on? And our cauliflower curry only has nine grams of fat per serving. It won't bust your diet to shreds; in fact, it can fit into even the lowest-of-the-low low-fat diet.
Sixteen hundred calories isn't a lot of food, but for some men and women looking to reduce their calories or live a sedentary lifestyle, it can be enough for awhile. Of course, a 1,600 calorie plan should be used for no more than 12 weeks. After that, you should start adding in more calories until you get to your maintenance range. Remember, no human was born to eat the exact same number of calories every day. You can use a calorie calculator to figure out an appropriate calorie range (if you are the calorie counting sort).
Tired of peanut butter banana smoothies? Or maybe you just don't want to cook steel cut oats. No worries. I've built this heart-healthy vanilla pumpkin protein smoothie that's ideal for breakfast, lunch, dinner, or after that hard core sprint workout.
Before you go running for the door, just hear us out about this tangy, earthy raw red beet salad. This raw red beet salad is vibrant and cleansing. The combination of apples, celery and beets marry together in a way that is unspeakable. Perfect for winter when beets are at their freshest or a twist on the everyday picnic coleslaw.
And if that doesn't do it for you, then how about these little facts:
I know from experience that good health stems directly from proper nutrition. In our household, food is medicine. My daughter is nearing 4 years old and I must pat myself on the back for starting her off right with a diet of whole foods and minimal processed foods. She has never set foot in a McDonald’s and she has a strong opinion on killing animals.
Our potstickers are absolutely scrumptious. To please all the diners, we've provided meaty and vegan filling options
Summertime means heat. And heat means that cooking isn't so much fun as it is when it's freezing outside. To keep you healthy and lean without slaving over the stove this summer, sip on this smoothie for breakfast or after a workout.
Want a lot of protein, antioxidants and long-lasting carbs to start your morning? Consider gulping down a peanut butter chocolate banana smoothie for breakfast. My smoothie loads you up with 59 grams of protein to keep you full until lunch. And it delivers the nutrients you need to maintain a balanced diet as you work toward your fitness goals.
Bonus Fact: Studies show that a protein-rich breakfast can prevent you from overeating throughout the rest of the day.
The quickest way to gain weight is a havoc-induced trip to the local grocery store to buy and then consume a pint of Chocolate Chip Cookie Dough (unless you are a Cherry Garcia sort of person). Hello 1,500 calories. Goodbye workout efforts. Repeat after me: Snacking is unnecessary.
How you do solve the "snacking" problem?
Have on-the-go prepacked meals ready to go in the fridge. Prepacked meals are ideal because they are easy to take with you when you know you won't be home in time to stave off an empty belly. Flexible meals can be packed into bento boxes, Tupperware, or any other storage containers that you have. Segment the portions using little cups, containers or plastics bags.
Americans spend more than 20 billion dollars each year on dieting books, dieting pills and other weight loss products (we are unsure if this includes fitness equipment, as the study did not state it directly). All we can say is, if that kind of money is being spent on the desire to lose weight, why do we still have 220 million dieters attempting to lose weight annually?
We have some ideas. Our modern lifestyle is busy. But not only is it busy, it teaches us to expect instant gratification and reject long term goals. Most Americans are looking for the quickest way to lose weight with minimal energy exerted. C’mon people! Exerting energy is part of our genetic code. We were built to move; we were built to work hard. But life can be hard, we get it.
If you find yourself struggling to meet your
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The Paleo world has really taken a stab at a lot of foods. I was speaking with a friend the other day who tried to tell me that oatmeal is off her list. She doesn't eat oatmeal. Okay, fine. But why? All she could tell me was oatmeal wasn't paleo; oatmeal was a toxic substance.
Oh jeepers. Okay. While I am not a fan of toxic substances, namely boxed foods, processed sugars and the like, I love oatmeal.
Banana bread is special treat, or at least it used to be. We hacked up our old banana bread recipes and came up with this gooey, healthy banana bread that deserves to be eaten every morning.
Go ahead, eat your heart out!
I grew up in a small town. I didn't have any fruit trees, but I did (and still do!) have a grandmother with acres of cherry trees. To this day, I can still remember the bowls of fresh cherries sitting poolside or on the porch on hot summer days.
Cherries are rich in potassium, iron, manganese, and copper. Cherries are also packed with melatonin, which means they calm the nerves. All around good things when it comes to cherries.
Now combine the powerhouse that is a cherry with chocolate and you've got a win-win situation. Chocolate and cherries were made for each other. The sweet tartness of cherries blended together with the delectability that is chocolate. Damn! Blend them into a smoothie that does wonders for your post-workout body and you can secretly call it a milkshake.
Go on. I won't tell :)
We are all trying to stay healthy and keep processed food to a minimum. We wake up every morning to our fresh bowls of oatmeal or scrambled eggs and broccoli (okay, okay almost every morning) and we put on our shoes and hit the pavement.
We sip water and drink herbal tea. We avoid the ice cream aisle because it is sooooo tempting. But what about the healthy fitness-oriented products? I'm pointing my finger at sports drinks to be precise. Gatorade, Powerade, and many others touted for being electrolyte replenishes have a nasty sidekick: high fructose corn syrup.
Sports drinks are soda in disguise. Drinking anything with high fructose corn syrup in it is bound to have an impact on your health progress. But what sort?
If it looks like pudding and it tastes like pudding, then it must be pudding, right? Not always as we recently proved when testing out a new recipe for you all! We stumbled upon a delicious peanut butter and chocolate pudding using three ingredients: tofu, peanut butter, and cocoa powder.