Thanks to everyone who has submitted their nutrition and fitness questions over the last week or so. If there’s something still burning in your mind, ask away!
What’s your go to healthy meal?
My go to healthy breakfast is definitely overnight oats of any/every variation. Being able to prep a breakfast the night before makes all the difference on those early mornings when the thought waking up even a minute earlier makes you want to claw your eyes out. A little tip: the twist top Ziploc reusable containers are the greatest for toting the oats around in your bag without making a mess.
As far as healthy dinners or lunches go, you’ll find me making “scrap salads” or “scrap pastas” much of the time, especially at the end of the week. These consist of any leftover vegetables in my fridge, my last serving of individually frozen chicken breast, and shirataki noodles if I’m taking the pasta route. I like cooking up all of the veggies and chicken in a skillet with PAM, garlic, salt and pepper, layering them on top of lettuce or the noodles and chowing down. This type of meal is a great way to use up veggies without being wasteful and also to bulk up your meal without adding a ton of calories.
I’ve been counting my protein intake and am wondering how much I should be getting? I weigh 115 and am trying to lose fat and gain muscle in preparation for a marathon I’m training for. I’ve been getting between 50-70 grams a day but have noticed that is over the recommended amount for a female of my weight. Any thoughts?
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. This standard puts you at 52 grams per day, which is just within what you’ve been consuming. If you’re also regularly exercising with moderate to high intensity, which I assume is part of your training, then you’ll likely need more protein to regenerate the muscles that you’re working. Sounds to me like you’re in the clear, but if you’re still concerned, I’d look for a registered dietitian in your area! If you’re in Austin or Houston, feel free to send me an e-mail and I can give you some more specific recommendations.
Is it worse to eat late at night? Or is that just a myth? I find myself always craving a midnight snack.
Saying that it’s “worse” to eat late at night is likely too grave of a generalization for me to make. Weight gain is the result of inputting more calories than you output. The timing of when you input these calories is less important than how many. That being said, the truth is that your body simply doesn’t need fuel (food) right before bed. If you find yourself consistently getting hungry late at night, try eating a bit more (perhaps in the form of multiple smaller meals) throughout the day. Also, having a dinner higher in protein, whole grains, and healthy fats will help keep you satisfied until bedtime.