Foodalicious…. Saturday

Posted: July 28, 2012 in Facts, Recipes, S&S Tips&Tricks

Valiant try, little man.

As I was writing this post yesterday, Doug came over and asked if I wanted to go see the new Batman movie. So I chose the movie over the post. I’m sorry. But the movie was so good! What an exciting ending. Ask Doug. My face was priceless.

I’ve got one quick recipe for you followed by a brief idea on how much protein you should be ingesting every day. It’s not as much as I thought!

Homemade Caramel Corn
-Air-popped popcorn
-1 Tbsp. agave nectar
-1 tsp. light brown sugar

Pop the popcorn as you microwave the agave nectar and brown sugar in a bowl for 20-30 seconds. Stir and drizzle over the popcorn when it’s done. It’s a little sticky, but delicious! And much more nutritious than store-bought kinds.

Protein—how much do you need a day?
You should aim for 10-20% of your daily caloric intake to consist of protein. The more active you are, especially when it comes to strength training, the closer to 20% you want to be.

Don’t like percentages? Then look at it this way.

The U.S. recommends 0.8 grams of protein per kilogram of bodyweight (0.36 grams per pound) for the general population. For the endurance athletes out there, you benefit most from 1.2 to 1.4 daily grams per kilogram (0.54 to 0.63 per pound) of bodyweight, while strength athletes do best with 1.4 to 1.8 grams per kilogram (0.63 to 0.81 grams per pound).

Besides meat and eggs, where can you get a solid amount of protein? Try some of these options:

  • Oatmeal, 6 grams of protein per cup
  • Bagel, 9 grams per serving
  • Soymilk, 7 grams per cup
  • Lentils, 18 grams per cup
  • Chickpeas, 12 grams/cup
  • Tempeh, 41 grams per cup
  • Black beans, 15 grams per cup
  • Nuts and nut butters (I try to eat plain nuts and natural peanut butter), varied
  • Tofu, 11 grams per 4 ounces
  • Quinoa, 9 grams per cup
  • Other legumes, varied
  • Grains, varied
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