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Vegetarian winter dishes

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The mercury is steadily dropping in South Africa and the rain is keeping most of us indoors. To counter the cold we have put together some winter remedies which will warm your tummy right down to your toes. These homemade recipes of vegan and vegetarian soups are packed full of delicious vegetables and won’t disappoint.

So stoke the fire, pick up your blanket and see out the storm with these tasty soups:

Vegan and Vegetarian Soups
Sweet Potato and Sesame Soup with Crispy Fry’s Polony
Lemon and Broccoli Soup
Sweet Potato, Ginger and Coconut Soup with Crispy Fry’s Polony
Lentil, Feta and Red Pepper Soup
Minestrone Soup with Vegan Sausage
Spicy Three Bean & Vegetable Soup

What are your favourite Winter Warmer recipes? Let us know on Twitter .

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How to calculate how much protein you need

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South Africans eat up to 81 grams of protein a day while Americans and the British eat over 100 grams a day.  While according to the U.S. Centre for Disease Control and Prevention the recommended daily average for protein is between 46 and 56 grams.  But how much do you really need?

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Determine your protein number; Mildly Active = 0.8, Regularly Active = 1.5, Heavily Active = 1.8
3. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 140lb female who is mildly active:
140 lbs/2.2 = 63kg
63kg x 0.5 = 51 gm protein/day

Sources:
American Heart Association. “High-Protein Diets“. Accessed: Sept 22, 2009.http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/High-Protein-Diets_UCM_305989_Article.jsp
Centre for Disease Control and Prevention. “Protein“.  Accessed: Aug 20, 2013. http://www.cdc.gov/nutrition/everyone/basics/protein.html
exercise.about.com. “Calculating Your Protein Need“. Accessed: Aug 20, 2013. http://exercise.about.com/cs/nutrition/a/protein_2.htm