Getting Enough Protein on a Vegetarian Diet
Are you concerned you’re not getting enough? You can easily meet your needs without meat! Many plant foods provide protein, plus they’re loaded with other vitamins, minerals, and fiber. If you’re lacto-vegetarian, milk and dairy are also good sources of protein.
Healthy adults need approximately 0.8-1 gram of protein for every kilogram of body weight per day. So a person who weighs 65 kg (143 lbs) should eat at least 52 grams of protein daily. Here’s what that might look like in meal form:
Breakfast
1 cup cow or soy milk: 8g
1 cup cooked oats (1/2 cup dry): 6g
2 Tbsp chia seeds: 2g
1/2 cup blueberries
Lunch
1/2 cup cooked brown Basmati rice: 4g
1 cup masoor dal (lentils): 18g
1/2 cup bhindi sabji (okra)
Afternoon Snack
1 oz (~23) almonds: 6g
2 clementines
Dinner
1 cup saag (cooked spinach): 5g
1 oz (~5 cubes) paneer or tofu: 6g
2 whole wheat roti (~6 in): 8g
For more information on vegetarian nutrition, check out these handouts from the Academy of Nutrition and Dietetics (AND) and the AND’s Vegetarian Nutrition Dietetic Practice Group (VNDPG):
Content by: Rachelle Mallik, The Food Therapist
New Year 10-Week Workout Plan
Start the New Year with Fitness and Strength
Follow this 10-week bG Cardio Plan and we guarantee you that by the end, Fitness will truly become part of your life!
What’s so special about this workout?
– It is Effective. You can burn up to 700 cals in an hour.
– It works every single muscle group in your body.
– And here’s the most important one – it is FUN! No matter how strong of a resolution you have, if you are not having fun, you won’t be able to stick with that workout.
How to go about it
Pick your pace. Workout twice, thrice or four times (go you!) a week for results that stay with you.
It takes 3 times to get used to this workout. Have patience and exhale!
Ready to Get STRONG & FIT?
Healthy Breakfast Recipe
January is when many people make healthy resolutions, like having breakfast regularly, and it also happens to be National Oatmeal Month! Whether you’re a regular breakfast eater or would like to make it a habit, oats are a versatile, nutritious way to start your day. Oats are rich in soluble fiber (reduces LDL cholesterol) and a plant-based source of iron (important for vegetarians). If you haven’t tried overnight oats, they are easy to make and great for an on-the-go breakfast.
Here’s a basic recipe:
In a jar with a lid or similar container, combine 1/3 cup rolled oats, 2 Tbsp chia seeds or ground flax, and 2/3 cup low-fat milk or non-dairy milk (add more or less depending on your desired consistency). Stir with a spoon or put the lid on and shake to mix. Place in the fridge, and in the morning add your preferred toppings.
Some of my favorite toppings are pictured here, including hemp seeds, cacao nibs, or a spoonful of nut butter. Fresh fruit such as blueberries or diced apple is another must-have in my overnight oats – it adds a boost of vitamins and antioxidants, plus sweetness without added sugar. You can also use an unsweetened muesli with dried fruit as a shortcut to make overnight oats!
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
Questions? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
4 Tips for making Successful New Year’s Resolutions
Happy Friday friends! Can you believe there are only two days left in 2017? For those of you who set New Year’s resolutions, I wanted to share some tips on making them achievable before you start the holiday weekend.
Here are 4 tips for making Successful New Year’s Resolutions
1. Set a realistic goal
Instead of going on a strict diet or setting unrealistic goals that can leave you feeling deprived, guilty and/or defeated, find a goal you can stick with. Aim for a serving of fruits or veggies at each meal or a serving of beans or lentils every day. Make water your go-to beverage. Try cooking at least one meal a day at home. Find a form of physical activity that makes you happy (ahem, Bollywood Groove).
2. Focus on health not weight
Increased energy, decreased stress, improved digestive comfort, and reduced blood glucose or A1C are better markers of health and wellbeing than the number on the scale.
3.Make a plan of action
Give yourself at least 3 months for those healthy goals to start becoming habits. Write down 2-3 goals to focus on at a time, and reassess in 3-6 months, adding on or updating as needed.
4. Stay accountable
Keep a journal, check in with regularly with a supportive friend or family member, or work with a Registered Dietitian to make sustainable changes towards your health goals.
Finally, it’s never too early to start. I hear a lot of people say, “Starting January 1st or starting on Monday, I’ll do x.” What’s preventing you from starting right now?
Wishing everyone a happy and healthy 2018!
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
For more healthy eating inspiration, follow Rachelle at The Food Therapist!
Questions? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
6 Tips for Healthy Holiday Baking
I’m all for (consciously) indulging in your favorite holiday treat! But it’s also fun to play around in the kitchen with swaps to make your favorite desserts lighter, more nutritious, and/or suitable for those with dietary restrictions.
Here are some tips & tricks:
1. Replace eggs with a flax or chia “egg” to make a recipe egg-free or vegan. Stir together 1 Tbsp ground flaxseed or whole chia seeds and 2.5 Tbsp of water, let sit for 5 minutes, then use in a recipe (Note: This doesn’t bind or stiffen exactly like eggs, but flax or chia “eggs” can be used in many recipes like muffins, cookies, or pancakes)
2. Cut the amount of butter, shortening or oil in a recipe by half and use equal amounts of unsweetened applesauce (e.g. if a recipe calls for 1 cup of butter, use 1/2 cup butter and 1/2 cup applesauce)
3. Use non-dairy spreads or coconut oil instead of butter or ghee to make a recipe dairy-free or vegan
4. Cut the amount of cream cheese in a recipe by half and use equal amounts of plain nonfat skyr or Greek yogurt
5. Instead of 1 cup of buttermilk, use 2/3 cup plain nonfat skyr or Greek yogurt and 1/3 cup milk
6. Many recipes taste just as good with less sugar. Start small by reducing the amount of sugar in a recipe by a quarter (e.g. instead of 1 cup of sugar, use 3/4 cup), and next time try reducing by half (e.g. from 1 cup to 1/2 cup)
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
For more healthy eating inspiration, follow Rachelle at The Food Therapist!
Questions? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.