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How Vegetarians Can Easily Get 80 Grams of Protein a Day

1 min read | Author - Backyard Vitality


Hitting your protein goals as a vegetarian isn’t as complicated as it sounds. With a bit of planning and a few smart swaps, it’s easy to get 80 grams of protein a day — even without meat.

Protein is essential for muscle repair, energy, satiety, and even for maintaining healthy skin and strong nails. While the World Health Organization recommends 0.83 grams of protein per kilogram of body weight, active individuals or those over 30 may need more, up to 1.5 grams per kilogram.

Here’s how one vegetarian does it:

Start Strong with Breakfast
Aim for 25–30 grams of protein in the morning. Try two eggs on whole grain toast with hummus and sprouts, or an omelet with chia or hemp seeds. A high-protein breakfast keeps cravings in check all day.

Snack Smart
Instead of empty calories, go for snacks that double as protein boosters: a banana with peanut butter, almonds, or a sheep’s milk yogurt with chia or spirulina.

Sprinkle in the Protein
Hemp seeds (35g/100g), chia (20g), pumpkin seeds (19g), and brewer’s yeast (46g) are powerful add-ons. Keep a mix on hand to sprinkle on salads, soups, or smoothies. Even spirulina delivers a whopping 57g per 100g.

Center Each Meal Around Protein
At every meal, choose a protein anchor:  good options include lentils, beans, or eggs. Then build around it with grains and veggies. Pairing cereals and pulses — like rice and lentils or chickpeas and couscous — ensures you’re getting all essential amino acids.

Pro Tip: Combine dairy and eggs with a variety of plant proteins to cover all your bases. With a balanced mix of whole foods and protein-rich add-ons, staying meat-free while hitting your protein goals is totally doable — and delicious.

5 Warning Signs You’re Low in Vitamin D—And How to Fix It Naturally

2 min read | Author - Backyard Vitality

Over 1 billion people worldwide are low in vitamin D; most have no idea. This “sunshine vitamin” does far more than just support bone health. It’s a hormone-like powerhouse tied to immunity, energy, mood, and even cancer prevention. Yet deficiency is extremely common, especially in winter, for those with darker skin or those who spend most of their time indoors.

Here are five key signs your body may be crying out for more vitamin D:

  1. Fatigue that won’t quit
    Dragging through your days? Vitamin D helps convert food into energy. Without enough, you may feel constantly tired—even after a full night’s sleep.
  2. Aches in your bones or muscles
    Vitamin D helps your body absorb calcium. When levels are low, you may feel bone, joint, or muscle pain, sometimes mistaken for fibromyalgia or arthritis.
  3. Hair thinning or hair loss
    Vitamin D plays a role in the hair growth cycle. Deficiency can lead to slower growth or shedding, and has even been linked to alopecia.
  4. Frequent illness
    Are you always catching colds? Vitamin D is critical for immune defense. If your levels are low, your body may struggle to fight off infections.
  5. Low mood or anxiety
    Low vitamin D has been linked to depression, anxiety, and seasonal affective disorder. If you’re feeling unusually blue, this may be a factor.

How to Get More Vitamin D

Sunlight: Aim for 15–20 minutes of direct sunlight daily on bare skin (without sunscreen).
Food sources: Include fatty fish (like salmon, sardines, tuna), egg yolks, liver, and vitamin D-fortified foods like dairy and plant milks.
Supplement smart: Vitamin D3 is better absorbed than D2. Look for D3 paired with K2 for proper calcium regulation. Daily intake should be around 600–800 IU, but talk to your doctor if you suspect a deficiency.

Pro tip: The only way to know for sure? Ask your doctor for a blood test. Don’t guess—test!

Choline and Anxiety: The Brain-Boosting Nutrient You Might Be Missing

1 min read | Author - Backyard Vitality

Choline is an essential nutrient that plays a powerful role in brain health, and emerging research suggests it may help support a calmer, more resilient mind. While not as well-known as magnesium or vitamin D, choline is a key player in regulating mood and stress—and many people aren’t getting enough of it.

One of choline’s most important functions is its role in producing acetylcholine, a neurotransmitter involved in memory, learning, and emotional regulation. Low acetylcholine levels have been linked to mood disorders and heightened anxiety, making choline an important nutrient to watch if you’re feeling on edge.

Choline also supports healthy methylation, a process your body uses to regulate genes tied to stress response, mood, and inflammation. Inadequate choline can disrupt this process, potentially leading to increased anxiety or difficulty managing stress.

So how can you get more choline? The best food sources are:

  • Eggs (especially the yolk) – One large egg provides about 147 mg
  • Beef liver – One of the richest sources available
  • Salmon and cod – High-quality protein with brain-boosting choline
  • Chicken and turkey
  • Broccoli, cauliflower, and Brussels sprouts – Good plant-based options

The recommended intake is around 425 mg/day for women and 550 mg/day for men, but many fall short, especially if they avoid animal products.

Choline is also available in supplement form, often as alpha-GPC or CDP-choline. Both are well-absorbed and commonly used for cognitive and mood support.

If you struggle with anxiety, focusing on nutrient-rich foods—including choline sources—could be a small but meaningful step toward better mental balance. As always, talk to a healthcare provider before starting any new supplement regimen.

How to Get Your Chickens to Lay More Eggs (#3 may surprise you)

6 min read | Author - Susan Patterson

So, you have decided to get a few backyard hens. I congratulate you on this The chicken movement is on fire, even in urban areas, as more and more people realize the benefits of having fresh farm eggs at their fingertips. Well, as long as your girls are laying, that is. Contrary to what you might think, there are a few key things to consider to ensure your chickens produce healthy and nutritious eggs consistently. Let’s take a look at how you can be sure you are always in eggs!

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Egg Shortages Spur Chicken-Keeping Trend Among Florida Homeowners

1 min read | Author - Backyard Vitality

With egg prices rising and supply chain issues continuing, many Floridians are turning to backyard chickens for fresh eggs and self-sufficiency. However, raising chickens in Florida’s unique climate requires careful preparation, and inconsistent local regulations add further challenges.

Katie Whalen of Port St. Lucie hopes to add a chicken coop to her permaculture-inspired backyard, filled with fruit trees and edible plants. She sees chickens as a natural extension of her sustainable lifestyle, but city ordinances prohibit her from keeping hens. 

While some Florida cities, like Clermont, have legalized small backyard flocks, others, including Port St. Lucie, maintain strict bans. Meanwhile, in unincorporated St. Lucie County, a Backyard Chicken Program has thrived since 2021. Inspired by its success, Whalen has launched a petition advocating for food security and economic resilience.

For those legally allowed to keep chickens, preparation is key. Florida’s heat requires shade, ventilation, and constant access to cool water. Predator protection is also crucial, as raccoons and hawks pose significant risks. Sturdy, predator-proof coops with secure latches and wire mesh help keep flocks safe.

Choosing heat-tolerant breeds like Leghorns, Barred Rocks, and Australorps is important. Hydration, proper nutrition, and hurricane preparedness – such as securing coops and keeping emergency supplies – are essential. To ensure flock health and success, new chicken owners should educate themselves on common challenges, including mites, egg production fluctuations, and overheating.

The Fractured Case Against Eggs

6 min read | Author - Susan Patterson

Eggs for breakfast? Not anymore, according to a newly released study. A group of researchers has eggs back in the spotlight for seemingly negative health impacts. This time, they are blamed for an increased risk of developing diabetes. But… are there other factors that need to be considered? You bet there are.  Also, eggs have recently been shown to reduce the risk of diabetes. Why the conflict? Let’s unpack and find the truth about this popular breakfast food.

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9 Best Foods to Feed Your Brain and Boost Mental Power

5 min read | Author - Backyard Vitality

Your brain is your body’s command center, controlling everything from memory and focus to emotions and decision-making. Just like the rest of your body, it needs the right fuel to function at its best. Whether you want to sharpen focus, improve memory, or prevent cognitive decline, eating the right foods can help.

Here are 9 of the best brain-boosting foods backed by science, plus a few daily habits to keep your mind sharp.

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Try These 17 Foods to Eat Your Way to Healthy Eyes

7 min read | Author - Backyard Vitality

Vision is one of our most important senses, yet it is often taken for granted until problems arise. With increasing screen time, environmental stressors, and age-related degeneration, maintaining optimal eye health is more critical than ever. 

Fortunately, nutrition plays a powerful role in supporting vision, preventing eye diseases, and reducing strain. Scientific studies have shown that essential vitamins, minerals, and antioxidants can significantly impact eye function, slow vision loss, and even prevent conditions such as macular degeneration, cataracts, and dry eye syndrome. 

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Chicken vs. Duck Eggs: The Battle for the Best Egg Ends Here

5 min read | Author - Backyard Vitality

Eggs are a breakfast staple, a baking essential, and a nutritional powerhouse. But while chicken eggs dominate supermarket shelves, duck eggs have been quietly making waves in the culinary world. So, which egg reigns supreme? 

If you’ve ever wondered whether to crack open a chicken or a duck egg for your next meal, this battle of the eggs will help settle the score once and for all.

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Tips for Homesteading on a Half-Acre

5 min read | Author - Mary Ellen Ellis

We tend to think of homesteading as living on a farm. Don’t assume that you need acres to live off the land or be more or even wholly self-sufficient. A half-acre can fit a garden of a decent size, a small orchard, a small greenhouse, a work shed, a chicken coop, and even a couple of beehives.

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Chicken, Chicken, Duck: Why Your Mini Farm Needs Ducks

5 min read | Author - Susan Patterson

Chickens are great; they are easy to keep, provide loads of delicious eggs, and are super fun to watch. There have been times in my past, where I have pulled up a lawn chair and literally watched my chickens for hours. But lately, I have come to appreciate just how great ducks are, especially when it comes to natural pest control. If you have been thinking about getting ducks but are on the fence, let me help you. Here are some great reasons to invest in these happy fowl.

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