Ask a Registered Dietitian: How Much Protein Do I Actually Need? Help!

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Ask a Registered Dietitian: How Much Protein Do I Actually Need? Help!

One of the most frequent conversations I have with clients is about protein. In recent years a lot of folks got the memo that we need more of it. Now we're starting to see conflicting information in the mainstream media about how much protein we actually need leaving a lot of folks confused and frustrated. So I'm grateful that my colleague Tarah Valenti, RDN from Custom Fit, took some time to help us understand how much protein we need based on our unique situations versus blanket approaches we may hear about in the media and on social.

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"Cooking with JJ" Episode 6: Fish in a Pouch

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"Cooking with JJ" Episode 6: Fish in a Pouch

While “Fish in a Pouch” may not sound delicious, this quick, clean and tasty dish is one of my favorites. This all in one meal takes less than 10 minutes to prep and 30 minutes to cook. It’s perfect to make for one person or a big dinner party and requires almost no clean up. You can use any starches, veggies and fish you like including cod, halibut or salmon and you can also toss in shrimp or scallops. Watch the latest episode of "Cooking with JJ" to learn how to make this amazing dish.

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How Can I Get More Protein?

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How Can I Get More Protein?

After reading my Guide to Eating Clean and Getting Lean and determining their caloric and macronutrient needs most of my clients' first realizations is that they need to get more protein. Whether you are "eating to your macros" or not, most of us could benefit from getting more high quality protein into our diets so I've compiled a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein. 

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

When writing my last post about getting enough protein I was reminded how AWESOME lentils are. Packing as many as 40g in one cup they are an affordable source of protein, easy to prepare and loaded with vitamins and nutrients like folate, iron, potassium and manganese. Plus they are super tasty when mixed with veggies and healthy fats. Give this quick and easy recipe a try. It makes up to four servings loaded with protein, fiber and yummy goodness. I added chicken, but if you are vegetarian or looking for a break from meat, skip the chicken and it's still delicious. 

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