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WELCOME TO WEEK 4

"So many people spend their health gaining wealth, and then have to spend their wealth to regain their health."
- A. J. Reb Materi

Eat Quality Protein At Each Meal

Protein is primarily known to be good for building muscle. In addition to supporting growth and repair in muscle, skin, hair, nails and organs, protein also:

  • forms enzymes that drives metabolic health (digestion, metabolism, detoxification)

  • supports the immune system

  • promotes satiety, as it's the most filling macronutrient

  • burns more calories during digestion

  • supports healthy blood sugar levels and bone health

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But to keep this as simple as possible for now, just know that eating moderate amounts of protein, at regular intervals throughout the day, can help promote muscle growth and satiety and in turn, help manage hunger, which is a foundational piece of the weight management. So, how many servings of protein dense foods should you have at meals and snacks?

 

At a bare minimum, men should be getting in at least 56 grams per day, and women 46 grams spread out over each meal and a snack. But if you're healthy and active, targets should be more around 100 - 130 g for men and 75 - 100 g for women. If you want to talk through this a little more, schedule some time with me. 

 

This week, focus your food tracking in your CorSync app on the protein source and portions at all meals and snacks. By doing this, you will learn if you are eating protein rich foods consistently throughout the day or if your portions are way too big (yes, there is such a thing as overdoing protein too!). Also, as you add protein rich foods, notice how you feel. Are you less hungry? Are you eating less overall? Do you have more energy?

 

Below is a list of animal and plant based proteins that count as high quality, protein-rich food and provide all essential amino acids. However, plants do have lower concentrations of methionine, lysine and leucine than animal sources.

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Animal-based sources:

  • Eggs - one of the best sources

  • Greek yogurt, cottage cheese, whey

  • Fish & Seafood

  • Lean Poultry (chicken, turkey)

  • Red Meat (beef, pork, lamb) , although due to the high amounts of saturated fat, general recommendation is only a few servings per month. It's also has environmental impacts, but we won't get into that here.

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Plant-based sources:

  • Soy (tofu, tempeh, edamame)

  • Quinoa

  • Buckwheat

  • Hemp seeds, chia seeds

  • Legumes (beans, lentils, chickpeas)

Stay Loose with Daily Mobility Stretches

Stretching is often overlooked for long-term health. We usually think of stretching to warmup before exercise or cool down after. But a daily stretching routine can have tremendous benefits to longevity. It keeps your body moving well, pain-free and balanced as we age. And this is especially important for those of us that sit at a computer for most of the day. It's a bit hyperbolic to say sitting is the new smoking, but the more sedentary we are, the more we're compromising our quality of life in our later years. The video below demonstrates the movements and stretches in the mobility routine. If you open the video on YouTube, there are timestamps for each stretch. And sorry the audio sucks. â€‹â€‹

Some of the benefits of stretching/mobility work include:

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  • Improves flexibility and range of motion - keeps joints moving freely through their full range

  • Supports muscle and joint health - increases blood flow, reduces stiffness & maintains joint lubrication

  • Enhances posture - releases tight muscles that pull the body out of alignment

  • Relieves stress - activates the parasympathetic nervous system

  • Slows age-related decline - maintains elasticity in muscles and tendons, helping to prevent falls

  • Pain relief - alleviates tension headaches and stiffness in the neck and lower back

  • Supports athletic performance - improves movement efficiency and balance​​

This Week's Recipe:
Spicy Lentil Bowl

Ingredients

  • 2 cups dried lentils

  • 2 zucchini

  • 1 cup spinach

  • 1 head cauliflower

  • 1 lb baby bella mushrooms

  • 15 oz can of dice tomato

  • 2 tbsp garlic powder

  • 1 tbsp cayenne pepper

  • 1 tbsp red pepper flakes

  • 1 tbsp basil

  • 1 tbsp parsley

Instructions

  1. Preheat oven to 375'F.

  2. Dice the zucchini, mushrooms, and cauliflower. Place on cookie sheet and top with spices. 

  3. Bake 20 minutes.

  4. Bring 6 cups of water to a boil. Add lentils and let simmer for 15 minutes.

  5. Stir in the 15 oz can of tomato and spinach to lentils.

  6. Combine everything together.

  7. Eat up!​​​

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