Too much of a good thing?


simply well with holly niles


In a recent NY Times article, there were speaking to the overemphasis on protein in the American diet with a large number of Americans eating 100 grams per day. Since many of the popular diets of the day focus on protein and fat and tend to avoid or limit carbohydrates, there are some confusing messages out there.  A client recently told me that he read online that you should eat 1 gram of protein for every pound of weight.  That means if you weigh 150 lbs. you are eating 150 grams of protein or if you were using eggs as your protein source you would be eating nearly 22 eggs in a day! Where do we find the balance?  Most people feel better when they have some protein with each meal, especially breakfast. Your average adult can feel well with about 50-60 grams per day. It is possible to eat too much and that can be hard on your digestion and possibly create inflammation. However, if you are struggling with chronic disease and have imbalances in your body you might need more. That’s the time when personalized nutrition is so important to learn what is best for you.

Simply Easy Tip: 

Create a balance between plant sources of protein like legumes, quinoa, organic soy and animal sources like meat, fish, poultry, eggs and dairy. Make note of your meals to see if, when and how much protein you are eating.


Simply Supportive: Vegan Pea Protein

An easy and quick way to add some protein to breakfast is a protein shake.  This vegan pea protein powder is very clean and offers about 23 grams of protein per scoop. It contains a complete essential amino acid profile and is easy to digest.


Simply Delicious: 15-Minute Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce


1 1/2 pints heirloom or regular cherry tomatoes
1/3 cup oil packed sun-dried tomatoes
1 cup fresh basil, chopped, plus more for serving
1 clove garlic, minced or grated
juice of 1 lemon
pinch of crushed red pepper flakes
4 medium size zucchini’s
1/4-1/2 pound angel hair pasta (can use GF or bean pasta or more sub zucchini)
1/3 cup kalamata olives, chopped
4 tablespoons olive oil
kosher salt and pepper
4 poached eggs
4 ounces freshly grated parmesan cheese or non-dairy cheese
2 tablespoons toasted pine nuts


Bring a large pot of salted water to a boil.

Meanwhile, finely chop/mince 1 pint of cherry tomatoes and add them to a bowl. To the bowl add the sun-dried tomatoes (do not drain all the oil), basil, garlic, lemon juice and crushed red pepper flakes. Season with salt and pepper to your liking. Set aside and allow to sit at least 10 minutes.

Once the water is boiling, boil the pasta according to package directions. Drain.

Meanwhile using a spiralizer, spiralize the zucchini and add it to large bowl. Toss in the hot pasta and allow is to slightly cook the zucchini noodles*. Add the kalamata olives, olive oil and a pinch of salt and pepper. Toss well.

Divide the pasta among 4 plates or bowls. Top each portion with tomato sauce and 1 poached egg. Sprinkle with parmesan and toasted pine nuts. Break the poach egg and toss the pasta allowing it to create a sauce. Add more parmesan and basil. EAT.

*If you do not have a spiralizer just thinly slice the zucchini into matchsticks. **The pasta can be eaten warm or cold, but it may be best if the pasta is a little warm as it helps the egg to create a sauce for the pasta. ***This can also be served as a pasta salad. Maybe use hard boil eggs.


Adapted from:


Simply Well newsletter #92: Too much of a good thing? PRINTOUT (pdf)