20 Minute Lemon Shrimp Pasta

If you know me well, you likely have heard or even witnessed how great of a cook my dad is. My mom spent many years preparing meals and while they were balanced and nourishing, she never truly enjoyed cooking. When my dad retired from his corporate job, he started getting creative in the kitchen and came up with some really great recipes. He really enjoys seafood and loves any excuse for it to be featured in a meal. I decided to draw inspiration for a new recipe based on one my dad makes often. It’s so good I couldn’t wait to share it! Introducing: 20 minute lemon shrimp pasta.

I love this recipe as it incorporates many flavors that are fresh and simple. It can be served family style, prepared with a loved one for date night in, or made in advance for meals all week long. Familiar ingredients such as lemon, garlic, and shrimp combined with sun dried tomatoes and white wine make for a rich and elevated flavor profile that pairs great with pasta. Additionally, it takes no more than 20 minutes to prepare!

This dish can be made gluten-free with the elimination of wheat pasta and incorporation of an alternative such as Banza or another chick-pea or lentil-based pasta. If seafood isn’t your jam, chicken would work well with this dish also. I served mine with roasted broccoli on the side for added texture, fiber, and flavor.

Ingredients:

1 tbsp olive oil

3 cloves garlic, minced

1/2-3/4 jar sun dried tomatoes packed in olive oil - I used this one from Trader Joe’s

¼ cup dry white wine

1 pound shrimp - I used the frozen bag of wild Argentinian shrimp from Trader Joe’s*

Zest of ½ lemon

Juice of 1 lemon

Salt & pepper to taste

1 pound whole-wheat pasta*

½ cup Parmesan cheese

1 bag broccoli florets

Directions:

For the broccoli:

Preheat oven to 400 degrees F. Arrange broccoli florets evenly on a large baking sheet. Coat evenly with olive oil (approximately 2 tbsp) and sprinkle with salt and pepper to taste. Roast broccoli in oven for 15-20 minutes until browned and crispy.*

*Turn broccoli frequently to ensure even browning

For the Pasta:

Bring a large pot of water to a boil. Add pasta and cook per directions on box (typically around 8 minutes).

While pasta and broccoli are cooking:

In a skillet, saute olive oil, garlic, and sun dried tomatoes over medium heat for approximately 2-3 minutes until fragrant. Add white wine and let cook for an additional 3-4 minutes until alcohol cooks off. Add shrimp and cook 5-7 minutes until shrimp are pink and firm. Add lemon zest, lemon juice, and salt & pepper to taste. Drain pasta and add back into pot. Add shrimp mixture to pasta and combine well. Add Parmesan cheese and serve with broccoli on the side! May store in fridge for up to 1 week.

*If using frozen shrimp, make sure to thaw prior to cooking. Let bag thaw in refrigerator overnight OR place bag into a bowl of cold water for approximately 15 minutes before cooking.

*May substitute regular pasta or gluten-free pasta if desired

Hope you love it as much as I do!

Xx,

Mary Claire

Simple Egg Frittata

Last weekend, my fiance and I spent Friday night in watching one of our favorite TV shows and decompressing from a long work week. As we were getting ready for bed, I started to think about what I wanted to eat the next day (Does anyone else do this?!). I love planning out meals and dreaming up recipes and food combinations I think might pair well together. I understand this is not everyone’s jam, and I realize there are likely individuals out there who might even loathe this idea. When creating recipes, I try to put myself in someone else’s shoes who I think might connect with it. Would they want to try to recreate it? Does it look too intimidating? Are they familiar with the ingredients?

One of the reasons I love what I do so much is the ability to help people connect with food in a real and tangible way. It can be easy to opt for the easy route; grabbing fast food after work, getting take out, or skipping a meal all together. One of my goals with Redefining Real Food is to create and share recipes that can be easily prepared, taste delicious, and utilize real foods and real ingredients. So, back to my Friday night in getting ready for bed. The idea of an egg frittata popped into my head. I envisioned what was in my fridge and pantry and knew I had the items to successfully make one. Fast forward to Saturday morning and while utilizing a cast iron skillet, real foods, and creativity my simple egg frittata was born!

What I love about this recipe is the flexibility to customize it based on one's preferences. If mushrooms aren’t your jam, use tomatoes. If you hate tomatoes, use asparagus or broccoli or anything you have on hand! If you don’t like chicken sausage, feel free to omit it entirely. This recipe can be tailored to fit anyone's preferences and serves as a neat way to pack multiple servings of vegetables into breakfast time.

I’d also like to address the potential whole eggs vs. egg whites only vs. no eggs at all debate. Over the years we have been told to not eat eggs as they contain dietary cholesterol and may affect our health long-term. What we now know is that most of the cholesterol in our body is made by our liver and does not come from the cholesterol we eat. I often get asked if egg whites are better than whole eggs largely for the dietary cholesterol concern. Don’t skimp on the yolks! They are rich in antioxidants lutein and zeaxanthin, choline (a vitamin beneficial for brain and nerve health), and various vitamins including A, B, and D. If you have the financial ability and access, I’d recommend choosing good quality eggs as the vitamin/mineral content will be higher. Look for organic and pasture-raised on labels to ensure you are getting the best quality.

I encourage you to make this recipe for you and your loved ones, I guarantee it to be a crowd pleaser!

Simple Egg Frittata

12 inch cast iron skillet - I love this one from Lodge Cast Iron!

½ red onion, diced

1 cup mushrooms, diced

1 bell pepper, diced

3 links chicken sausage, diced

3 big handfuls spinach

8 good quality eggs, whisked

½ cup mozzarella cheese

Salt & pepper to taste

Optional: 1 tsp cayenne pepper

Directions: Saute onion, mushrooms, bell pepper, and chicken sausage in a 12 inch cast iron skillet or any oven safe pan. Add spinach and cook until wilted. Add eggs, top with cheese, and transfer to a 375 degree oven for 5-7 minutes until golden brown. Serve with your favorite fruit on the side for a balanced breakfast!

Enjoy,

Mary Claire

Resources:

https://www.cambridge.org/core/journals/renewable-agriculture-and-food-systems/article/vitamins-a-e-and-fatty-acid-composition-of-the-eggs-of-caged-hens-and-pastured-hens/552BA04E5A9E3CD7E49E405B339ECA32

https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health

The Best Baked Oatmeal. Ever.

There’s something about warm oatmeal for breakfast in the morning that is so comforting, especially during colder months. I like to think of oatmeal as a blank slate where you can mix and match different ingredients to make the perfect combination. It’s a great breakfast option for families, individuals, picky eaters, you name it! That’s why when I saw Foodfitnessandfaith (fellow dietitian, go follow her!) post a photo of baked oatmeal, I knew I had to make it as soon as possible. Fiber-rich oats, popular super foods chia and flax seeds, bananas, and chocolate chips are the stars of this recipe. I added nuts and cinnamon for additional crunch and flavor and think you all will love it just as much as I do!

Ground flax seeds and cinnamon

One of my best friends got married recently and she requested for me to make this for the bridesmaids to enjoy during the day-off morning getting ready. Needless to say it was a huge hit! This recipe can also be made in advance to enjoy for breakfast all week long (the easiest meal prep recipe you will ever make). I also like to top mine with peanut butter before serving. What are you waiting for? Go make it, I promise you’ll love this recipe!

Baked Oatmeal Recipe*

Ingredients:

4 tbsp melted coconut oil or good quality butter (I like Vital Farms)

4 tbsp maple syrup

2 eggs

2 tsp vanilla extract

1 cup unsweetened almond milk

3 cups old-fashioned rolled oats

2 tsp baking powder

2 tbsp chia seeds

2 tbsp ground flax seeds

¼ tsp salt

1 tsp cinnamon

¼ cup chocolate chips

¼ cup chopped pecans

2 bananas sliced lengthwise

Optional: nut butter for topping

Directions:

Preheat oven to 350 degrees F. Grease a 9x13 dish such as a Pyrex with butter or coconut oil. Whisk together oil or butter, maple syrup, eggs, vanilla, and milk until well combined. Add oats, baking powder, chia seeds, flax seeds, cinnamon and salt and mix until everything is combined. Pour mixture into baking dish and spread oatmeal evenly. Top with sliced bananas, chocolate chips, and pecans and bake for approximately 25 minutes until oatmeal is browned and chocolate chips have melted. Slice into 6-12 servings and enjoy! *Can be stored in the refrigerator for up to 1 week

Happy cooking!

Xx, Mary Claire

*Recipe adapted from foodfitnessandfaith

How to Conquer Daylight Savings Woes

We are just over a week into the big daylight savings change, and to be honest I am officially struggling. It doesn’t help that the weather has been dark, rainy, and straight up gloomy in Atlanta. Don’t get me wrong, I am so ready for the approaching holiday season and getting an extra hour of sleep has been nice. Leaving work with limited daylight left has been tough! Can anyone else who works typical office hours relate?!

I’ve been thinking, what can I do to help my body/mind ease into this transition a bit smoother? I came up with a few ideas and thought I’d share them with you all as well!

Don’t skimp on sleep

Although the amount of sleep required by adults varies, studies show the optimal night of sleep is between 7-9 hours. Less than 7 hours per night is actually associated with potential negative health effects such as increased risk for obesity, heart disease, and diabetes. As the days get shorter, we might find our eyes getting heavy earlier. Don’t ignore your body’s natural cues!

If you have trouble winding down at night, a “nighttime routine” might be helpful. Think: hot tea, your favorite book or TV show (I don’t mean binging on Netflix for hours), light stretching, and hit the sheets! Mobile devices are notorious for admitting blue light which has been shown to suppress melatonin release (the natural hormone our body produces to manage circadian rhythm), so getting into a routine sans cell phone may be beneficial for optimal zzz’s.

Prepare cozy eats

I don’t know about you all, but my body naturally starts to crave warming foods around this time of year (think: chili, soups, stews, oatmeal etc). I love making a big pot of soup and pairing it with crusty bread for a hearty supper or making a bowl of oatmeal with warming spices for breakfast. Check out my Pinterest page for yummy recipes I’ve been digging lately!

Oatmeal topped with cinnamon, walnuts, blueberries, and blackberries

Boost antioxidant-rich foods

As a Registered Dietitian, I am continually promoting real food intake, especially from fruits and vegetables, so this might seem like another no-brainer. Certain fruits and vegetables contain specific antioxidants that act as protectors of our cells at a microscopic level. Every day we are exposed to free radicals from the environment, sunlight, alcohol, cigarette smoke, etc. These free radicals (unstable molecules) can trigger oxidative stress thus damage our cells and could eventually play a role in disease. Antioxidants have been shown to counteract this stress by neutralizing oxidative stress. Some common antioxidants found in food/supplement form include vitamin C, vitamin E, beta-carotene, lycopene, selenium, flavanoids, and omega-3 and 6 fatty acids. There is mixed research on whether antioxidant supplementation offer the same benefits as those from real foods. In addition, some antioxidants if taken above the recommended dietary intake (RDI) can potentially cause the body harm. I recommend consuming real foods first.

Antioxidant rich blueberries, blackberries, strawberries and cacao nibs!

Get out in nature

There’s something about spending time in nature that instantly boosts my mood. Whether that means taking the day to hike in the mountains or simply walking around town, these activities can do great things for well-being. Interestingly enough, studies show possible positive effects on physical and psychological stress when one spends time in natural environments. Furthermore, research suggests spending time in green spaces and other outdoor settings is linked to greater stress reduction, increased self-esteem and overall mood as opposed to indoor exercise. Grab a friend or go solo, and enjoy!

Cloudland Canyon State Park

My love and I hiking

My friend and music producer, Joey aka Pure Colors

How are you tackling shorter days in preparation for winter months?

Xx, Mary Claire

References:

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.health.harvard.edu/topics/sleep

https://www.health.harvard.edu/staying-healthy/ask-the-doctor-right-amount-of-sleep

https://nccih.nih.gov/health/antioxidants/introduction.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/

Music Festival/Camping Tips For Your Next Outdoor Adventure

Last weekend was the 5th anniversary of a music/camping festival local to Georgia called Imagine Music Festival. Some of my close friends and I have made the trip for the last few years and needless to say it was an absolute blast! If you live in Georgia you already know that summer in the south is still going strong with highs in the 90’s. This made camping challenging as it was quite hot. Luckily I had a few tricks up my sleeve to make my friends and I feel our absolute best throughout the weekend. I thought it would be fun to share some healthy tips and tricks that you can use whether you attend music festivals, camp, or spend time embarking on outdoor adventures in general! Here we go:

First, plan ahead. A little bit of forethought goes a LONG way when it comes to planning these types of trips. A few days before leaving, I made a list, headed to the grocery store, and prepped a few essentials for the weekend. Some items I made included: greek pasta salad, hard boiled eggs, and roasted asparagus. Pro tip: When you are going to be eating out of a cooler for the weekend, it helps to have everything already cooked/ready to eat. That way, items can stay cold over ice with no cooking necessary. If you are feeling ambitious, camping stoves can be a great tool for preparing hot meals, but we didn’t utilize one during this trip.  I also purchased some ready cooked and cut-up chicken breasts for quick protein options. Below are a few typical meals I ate throughout the weekend.

Roasted asparagus, greek pasta salad, grilled chicken breast

Whole grain bread, avocado, hard boiled eggs

Next, snacks are important. Quality is key here. It’s so easy to grab bags of chips, cookies, pretzels, etc. and while these things are yummy at times they don’t fill us up and give us sustained energy (especially when you’re at a music festival walking 10,000+ steps & dancing to tunes all day). What I recommend: fruit, quality bars, nuts, trail mix, guacamole + crackers, etc. Also, fresh, cold fruit in the heat tastes AMAZING!

Perfect Bar + apple

I probably sound like a broken record here, but hydration is KEY. We all know how much water helps us function optimally and I get that plain water isn’t always the most exciting. Before our trip, I made one of my favorite drink recipes from a fellow dietitian I absolutely adore! It’s a blend of refreshing herbal teas, lemon, and fresh mint. Check out the recipe here, I guarantee you will be obsessed! This tea gives our liver an extra boost to do what it naturally does best: detoxify + metabolize.

I also brought lots of kombucha and fresh watermelon juice. Watermelon juice is rich in essential vitamins/minerals such as potassium, vitamin C, and vitamin A. I often see a lot of electrolyte/sports drinks being consumed especially in the heat. Interestingly enough, watermelon juice has almost 6x the amount of potassium compared to popular sports drinks. (Potassium is crucial for aiding muscle contractions, maintaining normal blood pressure, and fluid regulation).

What do you do to get ready for camping/music festival/outdoor trips? I’d love to hear in the comments below!

Xx Happy travels,

Mary Claire

5 Nutrition Life-Hacks To Make Your Life Easier

Do you work full-time Monday thru Friday? Do you struggle packing a lunch for yourself? Do you aim to start the day off with a solid breakfast but fall short and barely make it to work on time still with nothing in your stomach? Do you set your alarm extra early to make it to that 6 AM workout class but roll over when you hear it go off? Do you open your refrigerator and feel like you have no options to make a meal? If you answered YES to any of these questions, this post is for you! We as human beings tend to put a lot of pressure on ourselves especially when it comes to what we eat. How we nourish our bodies isn’t meant to be discouraging or overwhelming. We make it so complicated for ourselves and wind up making unrealistic commitments or goals when it comes to nutrition. I am here to give you all some practical nutrition life-hacks for moments when we are overwhelmed and feel like it is impossible to follow through with healthy habits. Let’s do this!

1. Find your ONE non-negotiable

What do I mean by this? Try and find one thing that matters most to you and follow through with it every day. It could be making sure you pack a lunch for yourself each day or having a large water bottle ready to grab and go before work or committing yourself to trying a new work-out class once per week. Whatever it may be, ask yourself first if it is realistic for YOUR lifestyle and then stick to it!

Above picture: toast with greek yogurt, strawberries, cacao nibs, coconut flakes, and chia seeds - luckily my office has a refrigerator and toaster so I can keep things on hand to prepare in the mornings for nutritious breakfasts!

2. Prioritize grocery shopping

Many of us hate going to the grocery store, and I get it. It can be a crowded and intimidating place especially at 6 pm on a weeknight when you’re starving. I encourage you to block out 1-2 hours on whatever day works for your schedule to grocery shop. Think about the coming week ahead, make a list, and get it done! If you’re feeling ambitious, using a portion of the weekend to meal prep can make life super EASY during the week. I’ll provide some ideas below.

• Roast vegetables. Pick your favorites, coat in olive oil and spices, stick into the oven at 375 degrees F for 30 minutes, and done!

• Bulk cook grains (brown or white rice, quinoa, farro, whole grain pasta, etc). Once these are cooked and cooled, place in a glass container and pull them out during the week when ready to eat!

• Prepare protein options ahead. Saute or grill chicken, hard boil eggs, or cook lentils or beans, etc. Some protein options are available canned (salmon, tuna, beans, peas) which can be more budget friendly and just as nutritious (Tip: look for low-sodium beans when buying canned). Look for some of these options next time you’re in the grocery store and try some new options out!

3. Snacks

Everyone loves snacks, right?! I always encourage clients (and myself) to have snacks on hand whether you keep them at your desk, in your purse, in your car, wherever! There’s nothing worse than getting to a point where you’re so hungry you can’t stand it and end up grabbing the first thing you see. Aim for something with protein and carbohydrates. Apple with peanut butter, fruit + nuts, hard boiled eggs, yogurt, and certain bars are all perfect quick snacks options that have the ability to curb the hanger until we eat our next meal.

4. Eat more vegetables

I think it’s safe to say we as a society do not consume enough vegetables. Vegetables offer fiber which helps keep us fuller longer and aid in digestion/regularity. They also provide essential vitamins and minerals which are necessary for cell growth and development, immunity, and protection against disease. Aim for vegetables with at least two meals per day. Bonus points if you're eating them at snack-time!

5. Hydrate!

This one is so easily overlooked by many of us. Drinking fluids is super important for our brain function, which is essential in keeping us focused during long work days. Fluids are also absolutely crucial in maintaining every single system of our bodies including our major organs (think: brain, heart, muscles). Men and women require different amounts of fluid per day based on their biological make-up, but as a general recommendation I advise 2 liters (64 oz) per day for women and 3 liters (96 oz) for men. Extra tip: invest in a reusable water bottle and carry it with you all day long!

I challenge you to pick one of the above life-hacks and incorporate it into your daily routine for one week. I'd love to hear how it goes! Tell me, what is the most difficult aspect of leading a healthy lifestyle while holding a full-time job?

Xx, Mary Claire

https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated

MACRONUTRIENTS PT III: FAT

I think it’s safe to say that we have all heard someone we know make a statement that goes something like, “Fats make you fat” or “Don’t eat too much fat or you’ll gain weight.” Throughout the years, dietary fat has been a widely misunderstood nutrient with tons of conflicting research that, to be honest, would make anyone confused. We have made it to the third and final post on macronutrients and today we are talking all things fat. Fats are the most calorically dense of the three macronutrients, meaning they contain more calories per gram. Don’t be scared of the higher calorie content! Fats are essential in our diet not only for their nutrition profile, but to help us stay full and satisfied in between meals.

Fats are crucial in supporting our metabolism, keeping various body tissues healthy, immunity, hormone production, and the absorption of many other nutrients. When we consume fat, it is either digested and used for energy, stored in fat (adipose) tissue, or incorporated into other body tissues and organs. A lot of our body tissues are made up of fat, including our brains and parts of our nervous systems. Even our cell membranes are fat-based. This means that the fat we consume literally becomes part of our cells. Pretty cool, right? If fat is so crucial for our bodies to function optimally, why has it had such a bad reputation?! Let’s explore what fat is and where we can find it in our diets.

Dietary fat is primarily comprised of two molecules, hydrogen and carbon. Together these molecules form hydrocarbons (simple enough, right?). These hydrocarbons can be configured in many different ways which then can create different types of fat that all have unique properties. Wait, there are different types of fat? Let’s break it down.

There are two main types of fat: saturated and unsaturated. Again back to high school biology class, you might remember studying these types of fats and their properties. Within these two overarching groups of fats, there are also poly-unsaturated, mono-unsaturated, and omega-3 and omega-6 fatty acids. Wait, what?! Here’s the breakdown.

Saturated Fats:

Solids at room temperature

Primarily found in our diet from animal sources (milk, cheese, poultry, processed meats, beef, etc.)

Excessive intake of these types of fats are potentially associated with certain chronic diseases (ie heart disease) and even types of cancer.

Unsaturated Fats:

Liquids at room temperature

Found in plant sources

Research shows these fats to be beneficial as they can improve blood cholesterol levels, aid in inflammation, and reduce risk for stroke and heart disease.

-Mono-unsaturated fats: Unsaturated dietary fat found in plant foods such as nuts/seeds, avocados, olive and canola oils

-Poly-unsaturated fats: Second type of unsaturated dietary fat found in plant foods and some seafood. These fats are considered essential fatty acids. This means that our body cannot synthesize them internally, thus we need them from our diet. These types of fats are broken down into omega-3 and omega-6 fatty acids.

-Omega-3 fatty acids: Important for cardiovascular function, immunity, brain development, and nervous system function. Sub-groups of this type of fatty acid include DHA and EPA (found in fish oils) and ALA (found in walnuts, chia seeds and flax seeds)

-Omega-6 fatty acids: Similar to omega 3-fatty acids as far as their role and function; these fatty acids also help stimulate hair and skin growth, regulate metabolism, and maintain bone health and the reproductive system. Be careful! The typical American diet tends to consume up to 20 times more omega-6 fatty acids than omega-3 fatty acids. This is largely due to the fact that we consume a lot of processed foods rich in soybean, palm, and sunflower oils. Try opting for more nuts/seeds and less processed snacks.

So, what do I recommend? The key is to focus on whole food fat sources. Try incorporating a variety of fat types from nuts, seeds, fish, olive oils, avocados, etc. (rich in healthy fats) while avoiding processed, artificial, and factory-made foods (high in unhealthy fats). Keeping it simple is key. Adding sliced avocado, toasted almonds, pumpkin seeds, or canned salmon/tuna to a salad are great ways to incorporate added healthy fats into a meal.. Another idea is to drizzle olive oil over carrots or sliced sweet potatoes and roast them in the oven for a quick side dish! Tell me, how do you get your healthy fats in?!

Xx, Mary Claire

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475232/

https://www.hsph.harvard.edu/nutritionsource/2016/12/19/saturated-fat-regardless-of-type-found-linked-with-increased-heart-disease-risk/

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471136/

https://www.precisionnutrition.com/all-about-healthy-fats

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/

https://www.precisionnutrition.com/all-about-fish-oil

MACRONUTRIENTS PT II: PROTEIN

Protein is such a hot topic in the nutrition, wellness, and fitness world. It seems many people are so concerned about getting adequate protein in their diets, and I am here to tell you I guarantee that you are! Throughout this post I am going to explain what protein is, what it does for us, how much we REALLY need, and where to get it. So, let’s get started.

Protein is the second of the three macronutrients (check out my last post on carbohydrates here) found in foods from both plants and animals. It is largely made up of many smaller units called amino acids. If you remember your high school biology class, you might recall your teacher stating that amino acids are the "building blocks of protein." These amino acids fall under 2 categories: essential and non-essential. Simply put, essential amino acids cannot be made by our bodies, meaning we must get them from the foods we eat. Nonessential amino acids have the ability to be synthesized by our bodies; therefore we don’t need them from our diet every day.

So, why is protein so important? When we digest protein-rich foods, our bodies break down these proteins into individual amino acids which circulate in our blood stream until they are needed to produce important molecules (i.e. enzymes, hormones, neurotransmitters, antibodies). Protein also helps replace tired or worn out cells and aids in growth and repair, specifically within our skin, hair, nails, muscle, bone, and internal organs. This is one of the reasons protein is talked about so heavily in the fitness world. People who are more physically active (think: athletes, bodybuilders, weightlifters) often require more protein in their diet to keep up with their body’s demand, specifically for muscle repair and growth. People constantly (!!) ask me how much protein they need. As a general recommendation this is what I suggest:

0.8-1 grams/kilogram (g/kg) actual body weight for a healthy adult

(Example: A person who is 60 kilograms (132 pounds) would require a minimum of 48-60 g of protein per day.)

Keep in mind that this is the minimum requirement for basic protein synthesis. There are many other factors to consider when calculating protein needs, such as a person’s daily activity levels. Someone who is much more physically active might thrive on a higher protein diet. If you gain nothing else from this post please try and remember 1) not to compare what other people are doing and think you should be doing the same and 2) each and every person requires a diet that should be individualized for their specific needs and body!

That brings us to our next question: what foods contain protein!? I mentioned above that protein can come from plant and animal sources. Thus, MOST foods contain some amounts of protein. If we are eating a balanced diet from a variety of foods, chances are we are getting adequate amounts! Some common sources are listed below.

Plant sources: Grains, vegetables (yes, vegetables do contain protein), beans, peas, nuts, seeds, soy products

Animal sources: eggs, dairy products, meats and poultry, seafood

Below are a few quick examples of the protein content within certain foods:

2 tablespoons peanut butter = 8 grams protein

1 egg = 6 grams protein

1 cup black beans = 12 grams protein

1 medium chicken breast = 26 grams protein

¼ cup almonds = 8 grams protein

1 cup lentils = 17 grams protein

While I understand everyone has certain financial constraints, I do recommend that people purchase high quality animal sources of protein when able. Look for trigger words on labels such as organic, grass fed and finished, free range, and wild caught. Research shows potential health benefits of choosing organic versus conventionally grown foods such as greater nutrient content, higher omega-3 fatty acids, less pesticide residue, and smaller occurrence of antibiotic resistant bacteria. But, what about the cost? I encourage you to research where the closest Community Supported Agriculture (CSA) group is in relation to where you live. Also, there are always seasonal pop-up farmers’ markets, even in big cities. For all my Atlanta people, check out this list of yearly farmers markets. Buying from these groups or markets are generally less expensive and you will be simultaneously supporting local businesses! Do some digging and let me know what you come up with!

Xx, Mary Claire

http://www.todaysdietitian.com/newarchives/040715p40.shtml

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880

https://www.precisionnutrition.com/rr-whey-too-much

https://www.precisionnutrition.com/all-about-protein

https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Protein.pdf

Summer Bean Salad

It’s summer in the south, which means the desire to be in the kitchen cooking a hot meal is minimal for some. Fear not! I have created a simple recipe that you can bring to your next summer cookout as a side dish or even eat as a quick meal. If you’ve been keeping up with me on Instagram, you probably have seen me post this recipe (I have literally been making it on repeat). It is loaded with plant-based protein, carbohydrates, fiber, healthy fat, and lots of FLAVOR. You can also substitute ingredients in and out to your liking. This recipe requires minimal kitchen time, making it a summer staple in my book. See how I make it below!

Summer Bean Salad:

2 cans black beans, rinsed and drained

2 cans chickpeas, rinsed and drained

1 can yellow corn, rinsed and drained

1 large cucumber, finely diced

½ red onion, finely diced

½ pint cherry tomatoes, halved

¼ cup greek olives, sliced

1 tbsp olive oil

Salt and pepper to taste

2 tbsp fresh cilantro, parsley, or mint

Optional add-ins:

¼ cup crumbled feta cheese

1 tsp garlic powder

1 avocado, diced

Directions: Rinse and drain black beans, chickpeas, and yellow corn (this removes extra salt). Dice cucumber and red onion, slice the greek olives, and cut the cherry tomatoes in half. Add all ingredients into a large bowl and mix to evenly incorporate everything. Add olive oil, salt, pepper, and fresh herb of your choice. Serve chilled or at room temperature. Store covered in airtight container in the refrigerator for up to 1 week.  (Makes about 8 servings)

I guarantee you will love this recipe! If you make it make sure to tag me at #redefiningrealfood so I can see your creations! 

Xx, Mary Claire

MACRONUTRIENTS PT I: CARBOHYDRATES

I often hear people telling me that they are cutting out carbohydrates from their diet or they are trying to limit their carb intake, but why? Many people have a misconception about what carbohydrates are, what they do for our bodies, and what foods they are found in. So I have decided to dedicate an entire post to talking all about CARBS!

Carbohydrates are considered one of the 3 primary macronutrients in our diet. Macronutrients (i.e. fats, carbohydrates, and protein) encompass the bulk of the calories we consume every day. Many carbohydrates occur naturally in plant-based foods such as grains, fruits, vegetables, and nuts/seeds. Food companies also add carbohydrates to processed foods mostly in the form of starch or added sugar. So are carbohydrates inherently bad for us? Let’s dig deeper:

When we eat carbohydrates, they break down and are digested into simple sugars that are then absorbed into our bloodstreams where they are known as blood sugar or blood glucose. From there, this glucose enters our body’s cells with the help of a hormone called insulin. This glucose fuels all of our organs to sustain us and perform daily activities hence why carbohydrates are so important in our diet! Our brain depends on glucose as its main source of energy, requiring continuous delivery of glucose from the blood to perform work efficiently. Thus, think about what happens when we skip breakfast in the morning… by mid-morning we might feel super lethargic and maybe even a bit hangry. Our body has gone multiple hours without any nutrition which means we have to rely on any energy that is stored up in our cells to sustain our brains and essential organs until our next meal. It might be a tendency for some to reach for a quick source of carbohydrates such as a can of soda, a candy bar, chips, etc. We might feel better for upwards of a few hours, but will eventually crash again thus continuing this cycle.

So, what can we eat to provide our bodies with sustained energy? Let’s explore some excellent sources of carbohydrates that have the ability to make us feel our best.

1. Fruits and vegetables. This might seem like a no-brainer, but many of us lack adequate fruits and vegetables in our diet. Not only do these foods provide carbohydrates, but they also offer FIBER. Fiber is awesome because it slows our digestion down and helps regulate our bodies’ use of sugar, thus keeping us fuller longer and providing sustained energy. Win-win. Fruits and vegetables also provide phytonutrients (think: vitamins, minerals, antioxidants). These compounds are what give fruits and vegetables their vibrant colors. The more variety, the more phytonutrients! I often have patients and clients who are apprehensive of eating fruits because of the sugar content. Don’t be afraid of eating whole fruits! We must consider what an entire food item offers us rather than simply focusing on one single nutrient. Whole fruits = fiber, carbohydrates, vitamins, and minerals.

2. Whole grains. Many of us are used to eating refined grains (think white rice, white bread, crackers, processed snacks, etc). What is the difference between refined and whole grains? Refined grains are milled, a process that removes certain parts of the grain kernel stripping away essential vitamins and fiber. Try choosing whole grain options such as brown rice, whole grain breads, and oatmeal. You can also find less common but still just as delicious whole grain options for budget friendly prices such as quinoa, buckwheat, and farro. These options will make you feel fuller for longer and will also give your body continuous energy for many hours.

3. Legumes. Examples of legumes include beans, peas, and lentils. I feel like legumes are often overlooked or undervalued, but these little gems are LOADED with nutrition and are CHEAP! These sources of carbohydrates provide essential micro-nutrients, fiber, as well as loads of plant-based protein (more on protein in a future post). I love using legumes to bulk up salads or eating them over brown rice for a filling plant-based quick meal!

There ya have it! Interested in learning more about carbohydrates and how to incorporate them more into your diet? Want a meal plan that includes yummy fiber rich carbohydrate recipes? I've got you covered. Let's connect!

Xx, Mary Claire

Photos by Amy Beth Strang

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/