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How Much Protein Do We Really Need?

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It seems that every few years or so, there’s one nutrient that society starts to avoid like the plague or places on such a high pedestal that we tend to overdo it just a bit. There’s the low fat phase that we all went through, good fats, low carbs, etc. These days, many people have an obsession with protein. Whether you’re trying to put on muscle or lose fat, protein seems to be the most popular answer. Of course, that’s not a bad thing, but do you need as much protein as your average armchair nutritionist is suggesting?

A diet that’s high in protein tends to go hand in hand with a low carb diet. Protein packed foods that first come to mind for people include most types of meat alongside eggs. If your goal is to try and shed fat and build muscle, it’s vital to get these types of foods into your diet, but there could be some negative long term effects. Those that suffer from gout or kidney stones are more apt to see severe symptoms due to an increase in uric acid. For anyone that’s had either of these ailments before, you know how painful that can be.

So how much protein is the right amount for the average person? Naturally, it all depends on your size, so it’s easier to break it down by percentage of your diet and your age. At the very low end, 10 percent of the calories you eat should come from protein. You don’t want to go higher than 35 percent, or else you’re putting yourself at risk for adverse side effects. In fact, too much protein on a daily basis could lead to chronic illness or even death via protein poisoning. This is when your body goes too long without taking in carbohydrates or fats.

For those under the age of 40, nutritionists suggest that you get about 0.4 grams of protein for every pound of body weight (or 0.8 grams per kilogram). If you’re a 200 pound person, this would come out to around 80 grams of protein per day. When you cross the 40 year old barrier, it’s important to increase your protein intake as your body loses muscle naturally as you get older. With that in mind, increasing to 1.2 grams per kilogram is suggested.

It shouldn’t be too hard to find foods that are high in protein, as seemingly every company is touting their protein content right on the label. Just be mindful to not obsess with getting a massive amount of protein on a daily basis, though. “High protein and low carbohydrate diet is one such fad diet that has been claimed by some to help reduce weight and maintain it at healthy levels,” says Dr. Ananya Mandal. “Like other fad diets, high protein diet failed to live up to its expectations.” In one major study, Dr. Mandal found that over the course of six months; those that followed a diet focused around high protein didn’t lead to more weight loss than some of the other controlled “fad” diets.

5 Exciting Curry Dishes You Might Never Have Heard Of

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Everyone has heard of curry, and likely have tried it at least once. However, there are so many types of curry that you’ve likely only tried a handful of them. There are countless different ways to prepare curry, with various parts of the world coming up with their own unique spin. If you’re looking to broaden your curry horizons and find something that might fit into your weekly schedule, you’re in luck. Here are some curry dishes that you likely have never heard of, but are sure to excite your taste buds.

5. Mutton Paya

Mutton paya, or mutton trotters, is typically a breakfast curry that’s served in India and can vary by region. Mutton paya is used with garlic and onions and mutton is added to the recipe to get things going. It just takes a few minutes to mix the ingredients (which also includes whole spices and oil) and all in all is only about a 30 minutes process. For the best results you can slow cook your mutton paya overnight or you can pick a different type of meat.

4. Kori Rotti

A main course that comes from the Tulunadu region of India, Kori Rotti is made when you combine a chicken curry with coconut milk and combine it with red chili, rice and wafers. Just make sure that you prepare your tongue for this dish, though, as it’s incredibly spicy (but tastes amazing). The preparation does take some time (at over an hour for cooking and prep) and will quickly become your new favorite.

3. Lucknowi Nihari Gosht

A curry that’s typically reserved for special occasions like the holiday of Eid, Nihari Gosht was once a royal dish that has caught on with everyone. There are a lot of ingredients that go into a good dish, including cinnamon, bay leaves and nutmeg mixed with yogurt. This dish takes a little bit longer to prepare, taking around an hour and a half from beginning to end. This colorful dish looks appetizing before you even start digging in, and the extra wait is worth it for the taste.

2. Kozhi Ishtew

Kozhi Ishtew is a very versatile curry since it doesn’t require a lot of expensive ingredients, has a short prep time and is able to appeal to a wide range of tastes and spice tolerance. You’ll need chicken as the main part of this curry and can be prepared through baking, steaming or whichever way will be easiest for you. Adding in potatoes, coconut, peppercorns and more, you can get yourself a great bowl of Kozhi Ishtew.

1. Massaman Curry

We finish off the list with a visit to Thailand for the beloved Massaman curry, which is a fusion of several other dishes and uses a slew of interesting ingredients. Among them are sugar, peanuts, onions, coconut milk and much more. The first published recipe actually called for orange juice to give a citrusy taste. The history of Massaman curry is actually quite long, dating back to the 17th century and has become a regional favorite. If given some more time, we may see this dish become one of the most popular in the world. 

5 Reasons To Cook Homemade Food

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As the years go on, fewer and fewer people are eating their meals at home. With the time crunch that we all experience, it’s tempting to grab something quick to eat for our meals. These days, only around 36 percent of people cook at home each day, though the COVID-19 pandemic boosted the numbers. Now, more people are starting to get back into the kitchen, and they’re seeing the benefits. Here’s why you should join those that have fallen in love with cooking all over again:

5. Save Money

Let’s say that you want to feed a family of four but you want to get out of the house for dinner. When you do this, you have some options. You probably don’t want to pay a ton for fine dining, but casual dining (like Applebee’s) costs about $14 per person, while fast casual clocks in at $12 per person and fast food at $6. When you’re dining at home, however, you can knock that cost down tremendously. At stores such as Aldi, you can make a balanced meal for everyone that checks in at about $1.50 per person.

4. Weight Management

When we think of fast food or other forms of dining out, we tend to think of massive portions that lead to weight gain. This has been talked about in reports and studies ad nauseum, but you can fight off the extra pounds by eating at home. You’re able to control your portions much easier, while also avoiding some of the hidden calories that the menus may not tell you about. Those that cook at home regularly consume an average of 1,050 fewer calories per week. That alone would cause you to avoid 15.6 pounds of weight gain in a year.

3. Easier to Control Allergens

Are you one of the many, many people that has to deal with a food allergy on a daily basis? Take lactose intolerance for example. If you can’t have any sort of dairy, you may as well skip places like Taco Bell where it seems everything is smothered in cheese. When you’re cooking at home, though, you’re able to control every bite. Walking quietly through the grocery store is much easier than asking the waiter what all comes on the 32 ingredient salad.

2. Better for Mental Health

One of the many reasons why people tend to eat out so often is due to depression. At times, you feel like you may not be able to muster up the energy to cook for yourself. Studies have shown that cooking meals can be therapeutic and improve mental health, though. “If the activity is defined as personally rewarding or giving a sense of accomplishment or pleasure, or even seeing the pleasure of that pumpkin bread with chocolate chips making someone else happy, then it could improve a sense of well-being,” says professor Jacqueline Gollan of Northwestern University.

1. Quality Time

Another one of the main reasons why people eat out so frequently is due to a lack of time. Studies have shown that people who prepare meals at home, however, are actually saving themselves time. There are no lines at home, you’re not counting on someone else doing the prep work and, most importantly, you’re getting to spend time with your family that you can’t put a price on.

5 Best Kitchen Gadgets To Save Time

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Whether you eat at home every day or not, you’re likely to spend a lot of your time each day in the kitchen. You may be cooking, cleaning, warming up leftovers or anything in between, but it is a lot of time. For those that want to reduce their time spent in the kitchen and get more time elsewhere, there are some gadgets that can save you plenty, and here are five of the best for doing just that.

5. Roomba

While you might think of the Roomba (or any device that automatically cleans your floor) as something that’s more suited for the living room, these are also super handy in the kitchen. When you’re chopping up a ton of different vegetables, there are going to be some that get on the floor. It’s not just veggies, either, as you’re likely to make the floor messy in a million different ways. For that reason, the Roomba is a great tool to help take your mind off of the cleaning aspect of the kitchen and focus on cooking.

4. Good Knives

If you want to make the chef in your family or group of friends cry tears of joy, get them a set of really good knives for their birthday or a holiday. That’s because it’s the most valuable tool that you can have in your kitchen, and it will save you a lot of time when cutting up your ingredients. It’s not just a good set of knives that you’ll be needing, either. You want to make sure you pick up a knife sharpener, and the technology has made these into fun gadgets for your kitchen while also being affordable.

3. Food Scale

Have you ever tried to guesstimate how much you’ll need of a certain ingredient only to have it where you cooked something for too long or not long enough? Instead of using annoying measuring cups for solids like meat, try using a food scale instead. This will allow you to know precisely how much you’re putting into your meals and takes away a lot of the time spent trying to figure out if it’s too much or too little. It’s also a great tool for calorie counting.

2. All-in-One Air Fryer/Instant Pot

When the air fryer trend started to take off, there were many people that brushed it aside saying that it was nothing more than a convection oven. In the years since, though, the air fryer has become one of the most versatile tools that you can use. These days, air fryers are capable of more than just heating up your food. They now can broil, bake, reheat, dehydrate and more. Along with the air fryer is the instant pot, and no matter which way you go (or both), you’ll be getting a lot of use out of both.

1. Food Processor

Not to be confused with the similar blender, a food processor is capable of so many things. On top of making smoothies, you can also grate cheese, knead dough and so much more. These aren’t very expensive, either, costing around $100 these days for a really good one. If you don’t feel much like using a knife to prepare meals, this might be the way to go.

Cooking Rice: 5 Essential Tips You Need To Know

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Rice is one of the most popular foods in the entire world for a lot of reasons. Rice tastes great, it’s filling and it’s very affordable. The average American will eat over 25 pounds of rice per year. That may sound like a lot, but that’s nothing compared to Asia where the average person eats 300 pounds of rice. You’ve probably had rice in a lot of different ways, but when you’re cooking it yourself, there are some tips that you should follow. Here’s how you can make sure that your rice is top notch.

5. Always Rinse

The first thing that we should always do when making rice is to rinse it out. Why is this? When we rinse rice, it gets rid of the starch that builds up. Starch is what causes grains of rice to stick together, and we all know how much of a pain clumpy rice can be for your meal. If you think that you aren’t rinsing enough, you may be right. There’s no such thing as over rinsing, so don’t be afraid to get liberal with the rice. 

4. Water Ends There

Water is great for rinsing your rice, but you don’t have to use water when you’re actually cooking your rice. For a better flavor that gets the job done in the same amount of time, try something such as chicken or beef broth. There is going to be a much higher sodium count when doing so, but the taste is second to none. Try to play around with the ratio of stock and rice so that you can get it right since it seems that no golden ratio always works. In fact, try using a little less water/stock than recipes call for.

3. Don’t Touch the Lid

When we’re cooking anything, we’re tempted to check on it every few seconds and see the progress. Rice is no exception, but it’s one of those foods that you shouldn’t be checking. Instead, leave the lid on and trust the process. If you follow the recipe to the letter, you won’t have to lift the lid. Lifting the lid messes up the cooking process and will not only add a lot of time to your preparation, but will also negatively affect the quality of the finished product.

2. Don’t Be Afraid of the Oven

For rice, a lot of people think that it can only be prepared correctly by using a rice cooker. The oven isn’t something that many think of, but it can be just as effective if you don’t have a rice cooker. If you preheat your oven to 375 degrees Fahrenheit and then boil your rice, you can place the pot into the oven for 20 to 25 minutes (for white rice). This will make things cook evenly and give you a nice fluff that tastes great.

1. Don’t Eat Right Away

As it is with any meal, we want to eat right away. The smells and the growing hunger tend to get to us and we dig in as soon as the cooking is finished. However, for rice, you should be leaving it off the heat for 15 minutes after it has cooked. You’ll get better consistency from your rice as the moisture settles and you’ll be happy that you were just a bit patient.

The Art of Satisfying Soup: 5 Essential Tips You Need To Know

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Who doesn’t love soup? The answer is not many people. In one major survey, 95 percent of Americans said that they at least like soup, with that same batch of people having a “love” opinion or are eating it on a regular basis. How do you eat your soup, though? Most tend to stick to the cans of premade soup, while others opt to make their own. If you want to join the ranks of soup makers, here are five essential tips that you need to know beforehand.

5. Stock Up

If you really want your soup to stand out so that it tastes like your own, try making your own stock. This is going to be the cornerstone of your soup, so make sure to load up on what you’ll need. You can stick to the basic vegetable stock or you can go big with chicken or beef stock. Consider what kind of soup you want to make first and then gather the ingredients, place them in a pot of water and cover it up, allowing it to simmer after boiling.

4. Skip the Cream

Cream tends to be a favorite for those that are making soup since it helps with the consistency, but it’s not going to be good for you. That’s because cream is heavy in calories and saturated fat, and you don’t want to make an otherwise healthy food option into an unhealthy one. Think of it as a salad with too much ranch dressing. As an alternative, try to use almond milk or Greek yogurt, which will keep the same consistency.

3. Spice Things Up

When you’re making your stock/soup, don’t be afraid to try out some new spices. Each recipe that you find is going to have its own take, but try out some things that you may not have considered before. If it’s a spice that you like, but is rarely found in most soups, why not try it for yourself? After all, the stakes are pretty low when you’re making soup since it’s not an expensive undertaking. Experiment a little bit and you may be passing down a family recipe of your own.

2. Eyes on the Clock

To make your soup perfect, you’ll want to keep a keen eye on how long you’re cooking. It will all depend on the ingredients that you’re using for your soup. If you plan on using chicken or beef instead of vegetables, soup will naturally need to be cooked for longer. Also, smaller vegetables will cook very quickly compared to more dense ones, so you have to take that into consideration as well. It could take several hours when all is said and done, but it will be worth it.

1. Make Too Much

The best way to ensure that you’ll have enough soup for everybody is to make more than you think you need. Not only that, but it should be easier to get the correct cooking time compared to a much smaller portion that can be finished before you know it. Soup is also great for leftovers, so having too much is always going to be a good thing. Soup can last for a few days in the refrigerator and even longer if placed in the freezer.

Cooking For A Big Family Event? Here’s Some Advice

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It seems to happen every year where a massive amount of people are cooking for a big family event for the first time. Typically, we tend to think of Thanksgiving as being that time. You’ve just moved into a house for the first time, everyone’s coming over and your uncle is parked in front of the television asking when dinner is being served. Don’t panic if this is your first time cooking for the entire family as we have some advice. We can’t guarantee that everything will go perfectly (on the contrary, really), but here’s what you can do to make things a bit easier on yourself.

5. Slow Cookers Save Lives

Throwing a big turkey in the oven sounds festive and traditional, but it’s also an anxiety inducing part of cooking when you have to check on it every few minutes over the course of several hours to make sure things are going well. Instead, try to use slow cookers (yes, plural) as they don’t require your constant attention. It’s not just for cooking, either. Leave these gadgets on a setting to keep food warm so that people can graze whenever they want throughout the day.

4. Cook Too Much

Not many things feel as bad as not having enough food for a big event, especially for those that may not have been able to make it to the part where food was first served. While you might get a headcount and base your cooking around that, always expect there to be more people than you thought. Your uncle is going to have a new girlfriend and your cousin is somehow going to bring three of their friends…it just happens. If you cook too much, you can start doling out leftovers when it’s time to wrap up.

3. Snacks on Snacks

People are going to be grazing all day at a big event, so don’t focus too much on trying to get a million different entrees. Instead, make sure much of the menu is snack based and doesn’t call for too much cooking. Veggie trays and other finger foods will save your life when people fill up on those early and aren’t taking second or third helpings on that big culinary productions. They’ll also save you a lot of time on cleanup.

2. Buffet All Day

Remember those times when the person coordinating the family dinner would ask you to hand them your plate and you might not see it come back for a few minutes since there were so many other people? You can avoid this logistical nightmare by setting things up in a buffet style. It may be easier said than done, and if you’re crunched for space, you might want to set things up outside.

1. Visit the Deli

When you’re very focused on the entree you’re serving, some of the side dishes can require a lot of your time and energy. You don’t have to go over the top and use a bunch of different dishes just to make some baked beans that a handful of people will eat. Instead, opt for getting things such as potato salad, baked beans or buffalo chicken dip from the grocery store deli.

The 5 Most Amazing Summits in the World for Non-Experts

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So, you want to hike mountains, but aren’t a professional mountaineer, eh?

What if we were to tell you that’s totally ok?

If you have the right shoes, the appropriate clothes, the correct amount of sustenance for energy, water, stamina, and respect for the mountain, you don’t need to be an expert to conquer some serious elevation gains.

Yeah, it’s true. You don’t have to be all technical to access some of the most amazing views on this planet, and we’ve compiled a list of the five most amazing summits in the world for non-experts:

1. Pikes Peak in Colorado, United States of America

Pikes Peak is visited by over half a million people a year and is arguably “America’s most famous mountain.” Located just fifteen miles from Colorado Springs and coming in at 14,115 feet at the summit, Pikes Peak has two main trails: Barr Trail and Crags Trail. Both trails are out-and-back hikes and can take the average hiker six to eight hours to complete.

2. Mount Kilimanjaro in Tanzania, Africa

Mount Kilimanjaro is the “Roof of Africa” at 19,341 feet and is one of the Seven Summits non-experts can definitely tackle with a little training. There are seven different trails to the summit, and climbers are required to hire a guide or join a larger expedition group.

Acclimation at elevation is the beast hikers will deal with on Mount Kilimanjaro, and the routes vary from five to eight days.

3. Ben Nevis in Scotland, United Kingdom

Fancy a little hiking between Scotch drinks?

Ben Nevis brings in over 125,000 hikers a year and is located just outside the Highland city of Fort William. With a summit at 4,413 feet, the main day hike trail for non-experts is The Mountain Track (AKA The Pony Track).

Hikers can make it up and down in seven to nine hours and be back at the pub before dinner.

4. Mount Fuji in Japan, Asia.

Mount Fuji is the tallest mountain in Japan, one of Japan’s “sacred peaks,” and is hiked by more than 300,000 people each year.

Due to snow, the best time to hike is July through September, and hikers have their choice of four different summit trails. Even though there are huts for overnight stays, hikers can make it up and back in between five and ten hours.

5. Tofana di Rozes in Italy, Europe

Tofana di Rozes is located in the Dolomites mountain range in northern Italy. Even though it’s only a 3,600-foot elevation gain and takes around six hours to complete, Tofana di Rozes is a great hike for those wanting a little more rock climbing experience.

While no technical gear is needed, hikers making their way to the summit will use iron ladders, rungs, and cables along the way.

A Lot More Than Just 5

This list is totally just the surface level of the amazing summit hikes that are out there.

Remember this is a big, wide world we live in, so regardless of where you’re located, a solid summit hike is probably pretty close. In Colorado alone, for example, there are 58 summits at 14,000 ft or more for you to choose from, and we bet that views once you reach the top, are all going to be amazing.

Note: We feel it’s necessary to put a little caveat here about the strenuous exercise that is tackling a summit. 

Completing a summit hike is no easy feat, whether you are a beginner or more advanced. It’s always recommended to do your research, to NOT push yourself out of your comfort zone, and to listen to your body. Safety is key to any outdoor activity because the goal is to keep enjoying all the beautiful views. 

5 Full Moon Hiking Tips for the Best Nighttime Adventure

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A full-moon hike elevates your hiking experience to new heights. A daytime trail known for being hot and crowded can transform into a peaceful, pleasant, meditative stroll under the moonlight.

But there are a few things to know to get the most out of this experience. 

1. Learn About Local Wildlife

The full moon isn’t the only sight you’ll get to enjoy while on a nighttime hike. This is a great time to see and hear animals you don’t experience when the sun is shining.

Depending on where you are, you may see or hear owls, bats, raccoons, crickets, fireflies, hermit crabs, opossums, wombats, lemurs, or white-tailed deer. This is a great opportunity to see another side of the animal kingdom. So keep your ears and eyes open as you walk. Take it all in.

With that said, many animals hunt at night, so it’s important to know about potential predators in the area. Most animal predators know how to stay away from humans. But some can present risks, so don’t be naive.

2. Bring 2 or More Friends

A full-moon hike can feel pleasantly secluded. Many fewer people hike at night, so you’re unlikely to run into anyone on the trail.

You can become one with nature. Many appreciate full-moon hikes because they give you an opportunity to meditate, practice mindful breathing, or recite your mantra.  

While that may sound invigorating, it’s inherently more dangerous than a day hike. Even though the full moon increases the light level, it’s dark. So you could trip on a rock or root. And it may be many hours before someone finds you.

So always bring a friend or two — and if you have cellular coverage on the trail, a fully-charged phone, even if you leave it on silent.

3. Dress Appropriately

Temperatures can change drastically once the sun goes down. If you’re hiking in a desert area, it could swing from blistering hot to freezing in a matter of hours. Most terrain will experience some swing.

So if you’re planning a hike while visiting somewhere, learn about the weather patterns. Wear layers. And bring a small backpack to pack for possible cold or rain. 

You’ll feel more comfortable and enjoy all your full-moon hike has to offer.

4. Bring a Flashlight, Just in Case

Most people’s eyes can comfortably adjust to full-moon light, allowing you to maintain a steady, albeit slower pace. But as you enjoy your walk, you may find larger trees or structures shade the path. 

Of course, you can venture on into the darkness if you’re familiar with this trail during the daytime. But you may prefer some extra lighting just in case. Your torch, headlamp, or flashlight may also come in handy if someone in your party experiences an emergency. 

A smartphone can provide this lighting as well. Just make sure your device is fully charged before you leave and can hold a charge.

5. Keep a Leisurely Pace

A full-moon hike can be a delight for the senses. And a slower pace allows you to take it all in safely. Take your time. Be aware of your surroundings. And enjoy all of the sights and sounds a night hike has to offer. 

These 5 Aggressive Insects Can Turn Any Camping Trip Into a Nightmare

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Every area of the country has its beautiful sights. Unfortunately, it also has aggressive and cranky insects who stand ready to defend them. So, be on the lookout for these especially brutal invaders the next time you’re setting up camp. They mean well, but they fight dirty. And if you disturb them, a trip to the ER could end your vacation early. 

1. Wheel Bug

Wheel bugs, aside from looking like something from your very worst nightmare, carry a long, pointy beak that’s folded beneath them. This beak is actually part of what helps them survive, as they use it to drain fluids from their prey. However, when threatened, they’re not above using their beaks as weapons. The bite of a wheel bug is actually from that pointy beak, drilling into your skin. It’s intensely painful, too. Wheel bugs are out and about during mid-to-late summer in the southern half of the country. .  

2. Fire Ant

Fire ants like open fields and grassy areas, so be aware before you pitch your tent. Fire ants can be found in many southern states, including New Mexico, Arkansas, and Texas. If you disturb a fire ant mound, prepare to be rushed by a large number of scared and angry ants. And when fire ants bite, they lock powerful mandibles into your skin and then “rotate” to cause the most damage. These bites later form blisters that can pop and become easily infected. 

3. Africanized Honey Bee

Much like fire ants, Africanized honey bees attack in large numbers, and their reaction time to implied threats is 10 times quicker than that of regular honey bees. To date, over 1,000 people have died from being swarmed by Africanized honey bees. And these bees look very similar to regular honey bees, so you probably won’t know the difference until it’s too late. Steer clear of bee’s nests when choosing your next campsite. 

4. Tarantula Hawk

Taratula hawks are actually oversized wasps found in the southwest deserts of the United States. They’re called tarantula hawks because the female wasps hunt down and “kidnap” unsuspecting tarantulas to use as food for their larvae. The sting of a tarantula hawk can paralyze a large spider, and for humans, it has been described as “the most painful sting on the planet.” 

5. Saddleback Caterpillar

The Saddleback caterpillar is the weirdest little guy you’ll ever see, if you actually see him, that is. He’s bright green and brown, which makes him blend in well with his surroundings. And he’s found mostly in the eastern states. Saddleback caterpillars have stinging hairs filled with poison that feel much like a bee sting. However, they can cause nausea, and you’ll likely feel the sting for days afterward. 

So, the next time you’re setting up camp in the woods, in the desert, or in a clearing, take a quick scan for these tiny terrors. They can be painful or debilitating to adults and worse for children and pets. They really just want to be left alone, but if you accidentally disturb them, or they perceive you as a threat, your relaxing getaway could become a full-blown, waking nightmare.