[Whey is a Superior Protein Source!] According to a recent study, whey protein stimulates new muscle growth better than either of two forms of casein protein and ALL vegetarian forms of protein. 💪 Sarcopenia—the loss of muscle as we age—is a serious issue in adults. 👴👵 Losing muscle means losing strength and vitality. 💪🤸♂️ Studies suggest that our ability to synthesize (make) muscle in response to food intake is impaired in older adults. 👈
How well we create new muscle depends on the quantity—and the quality—of the protein we eat. 🥩🍖🍗🥚🐟 The objective of the study was to compare different types of protein and see which one had a better effect on muscle protein accretion (in plain English, the researchers wanted to see which protein was the best at helping subjects build new muscle, thus helping to ward off the effect of sarcopenia.) ☝️👌 The clear winner was whey protein! 👊
Also noted is that after the age of 40, adults need MORE protein. The researchers suggested 40 grams of protein per meal rather than the commonly prescribed 30 grams per meal to turn on Muscle Protein Synthesis (MPS). More recent research suggests consuming 4 meals with 30-50 grams of protein spaced approximately 4 hours apart for optimal MPS.
In addition, consuming 1 gram of protein per pound of lean or goal body-weight is widely researched and accepted to build and maintain muscle mass.
Spiritual death happen one compromise at a time. Be careful what you’re compromising. Compromising your values to fit someone else’s vision is a slow death. When you find you’re giving you’re giving yourself away for someone simply walk away. While there’s there’s nothing simple about it. You will save yourself.
9:15 Vinyasa w/Taylor
Noon StrengthYoga w/wts w/me
4:30 Slow & Yummy yoga w/Jacque
6pm Vinyasa w/Jacque
So happy Ashley has embraced this wellness system!! She's feeling better and now having to expand her wardrobe 😀! "I found this dress in my closet today. I remember ordering over the phone with my measurements and them telling me I needed a size 16... and was charged for a “plus size” dress... first time ever!! It killed me... I cried.
It happened later with a swim suit, I cried - again! At that time I weighed MORE than I did in this photo.. 178lbs 😳 heaviest weight ever.
That was the day I decided I needed to take this more seriously and stay close to these fb community groups!
No clue what my weight is this morning, last time I checked it was at 153. But this right here, this dress being too big, is victory! Off to the donation pile it goes 😁😁"
Who you surround yourself with really does make a huge impact on your business and your personal life. We all have heard this saying, but it really is so true. It is way easier to stay motivated and focused in your business when you have friends who are also doing the same thing. This applies to anything in your life-relationships, fitness, etc. Entrepreneurship can be a very lonely road BUT it doesn't have to be.
The point of live events and masterminds are, yes to learn a ton of valuable information to help you hit your goals, but also to connect with you others who are doing the same to keep you motivated and to build friendships with people who you end up doing business with.
This awesome girl llindseyschwartz and I met via a phone call and social media earlier this year since we both were speaking at fitsposium with one of our first phone conversations being "Ok so let's be real, when was the last time you ugly cried because you were working so hard to build your dreams?!" lol And immediately a friendship grew. I am so so grateful to be part of her interviews for her Powerhouse Women Community, but also just to connect with another female entrepreneur building her business while helping others do the same!
I always get asked if live events and masterminds are really necessary and the answer is NO. They aren't necessary. Neither is a dog though. Neither is wine. Neither is music. BUT doesn't having all of those unnecessary things make life soooo much more fulfilling, enjoyable and connected which in a sense kind of does make it necessary? lol Connect with like minded people and see how much value it adds to your mind, heart, soul and business. Trust me-it's not do or die necessary but you won't ever regret that value that it adds to your life and your business! #entrepreneur#businesscoach#abslife http://ow.ly/FZnx30mdZD4
Protein, veggies, and fiber prep for my on the go bag! Toasted some delicious pumpkin 🎃 seeds after a fun night carving. Made the perfect snack. Fiberwise is a fiber supplement drink from @melaleuca_inc 12g Fiber per packet which is almost half of your daily value. It promotes a healthy digestive tract, healthy weight loss and it is also gluten-free! I also drink one 8oz glass of @amazinggrass Green Superfood Detoxt & Digest. This is also gluten-free, no sugar, completely plant-based and non-GMO. It contains 1 billion probiotics, 24 cleansing ingredients, alkalizes the body, and supports your immunity. I also drink two protein shakes a day. I use @eliteedgegym ISO Whey which contains 30 g of protein, 1.5 g of fat, and 4 g of carbs. My favorite flavor is the peanut butter candy bar! While whey protein concentrate has a protein content of around 80%, the protein content of whey protein isolate is more like 90%. It’s a purer protein.
Whey protein isolate is believed to have less fat, cholesterol, lactose, carbohydrates and calories than most other proteins on the market. It’s great for those looking to maintain low levels of body fat but who still require the protein to help their muscles repair and recover. Whey protein concentrate is already considered low in lactose, but whey protein isolate is considered even lower because of the additional manufacturing processes. ISO Whey is recommended for those who suffer from lactose intolerance! 🙌🏽💪🏽. #fitness#fit#fitspo#health#healthyliving#fitmom#october#fall#transformationtuesday#gym#prep#food#nutrition#instafit#easy#wellness#workout#cleaneating#fitfam#eatclean#train#training#weightloss#strong#glutenfree#veggies#elitegym#detox
Gracias a mi maravillosa alumna Luisa Muñoz Nuñez por estar cogiendo el hábito y gusto a entrenar, a conocer nuevos hábitos y por supuesto por este cachito de bizcopan casero de harina de coco y plátano macho 😛☀️❤️ Vosotros, vuestro progreso, vuestro día a día, es el nuestro, somos nosotros los que tenemos que estar agradecidos por tenernos en nuestra vida, ya que sois los que a la vez nos enseñáis y ayudais a progresar a nosotros.
Health. It’s important...but-
It doesn’t always/only mean your #nutrition , how much you #exercise , what #diet you’re on... If those things are already on your agenda, yet you’re suffering - consciously or not - from stress, aren’t happy, aren’t connected to yourself, don’t make time for YOU... then you missed it.
For me, somewhere in my mind I have goals to go #running , do a #hiit workout, and practice #yoga , all once a week. That I don’t do all that has meant, my demons would tell me, that I’m not committed, I’m a failure, I suck.
But for the first time in my life I’ve changed that mindset.
As a self employed mother of 2, making time for myself is challenging as it is. I’ve finally realized - and, more importantly, learned to ACCEPT - that raising children is PART of my life, not in the way of it. The time for me to commit to getting a monster body will come when the time is right. Because right now, my body is always either busy helping other ones grow, feeding them (from my body, literally)or bearing them. That is in no way “just a lame excuse” as I’d let my demons tell me.
And so instead of shooting myself down for what I don’t do, I’ve learned to praise myself for what I DO do; I’ve chosen to give myself this present ONCE a week - yoga - and I’m committed to it religiously. Yoga is MY once a week #selfcare , and remember- self care is part of your #health too.❤️ @sarahfriedlanderyoga
Currently working on getting my sh** together. More self-reflection... less social media. More water... less alcohol. Consistent meetings with my therapist. Y’all know-life can get hard. BUT, you owe it to yourself to do what you can where you ARE. We are all out here just trying to figure it out as best we can. One thing I do know is that we were meant to SOAR. I wish everyone continued success on their journey. We got this... ❤️
Back from NY where I ate all the 🍕🌮🍝🥖🧀🍰🍩🍷and trying to get back into a workout routine! Easier said than done for sure. But I set that early alarm today to fit it in! Upper body workout done ✅ Now to find some healthy food to put in my body. What’s on your meal plan today?
Meet Amanda! I had the pleasure of meeting her at Celebration and she is as beautiful inside as she is outside. I could have written her story myself so it really resonates with me. If it resonates or inspires you let’s chat or get together tomorrow night! ——-
Here is her story... “For those of you that look at me and don't think I have my own journey, that couldnt be further from the truth!
Most of my life I have had a bad relationship with food. I was a constant yo-yo dieter. Hopping on the new fad diet.
Reducing calorie intake to extreme, binging and purging, low carb, cutting carbs and sugars all together. The struggle was real folks! .
And for workouts, I was that Cardio queen. Sometimes even twice a day. Yup, that was me! Maybe that is why I dont love it now, LOL! Today I will be the first one to tell ya to go lift some weights.
It wasnt until after I had all 3 of my beautiful babies that I realized I needed something more. My body was deprived and I had no energy.
Becoming part of our health and wellness group almost 5 years ago is one of the best things I could have done to take control of my health. My LIFE!
Cause guess what? Without your health you don't have a life!
Approaching my 36th birthday in 2 weeks and I couldnt feel more excited about it. I will take my 36 vs my 24 any day.
Happier, Healthier and full of life.
All it takes is one YES to change your life!
If I can do it so can you!
I will forever share my story to inspire and encourage others to take control of their life.
Knowledge is power. Grateful for the knowledge I have gained about nutrition for my health these past 5 years. “ #transformationtuesday#sayyestocarbs#complexcarbs
Forgot your lunch? No problem! We’ve got lots of ready made meals to choose from. @teamhappyplanet soups are back in stock, and we’ve got some meals from Kredls as well as @nelaskitchen.
- Thai Coconut
- Butternut Squash
- Unstuffed Cabbage Roll
- Chicken Stir Fry
- Beef Stew
- Pesto Pasta
- Taco Rice Bowl w/ Pulled Pork
- Thai Yellow Curry
Soup express! Roasting up your ingredients gives you a lovely depth of flavor in your soup endeavors. Here lies the butternut squash and the pear under heat. Diced for quick and easy cooking. Next stop, blender. #tranformationtuesday#roasted#butternutsquash
Can you picture the last time you had a paper cut or bug bite? Most often, the site around it will inflame or bump a little as our bodies fight the infection. This is called acute inflammation and is a good thing! It’s our bodies natural response to heal the wound! Inflammation also occurs internally when our body is trying to fight an infection or a foreign invader.
Sometimes, this good response can become very negative, and can even be caused by the very foods we think we are using to fuel our bodies! Sadly, the grocery store is filled with foods we shouldn’t be ingesting- about 80% isn’t even food- it’s food like products that are bodies cannot fully absorb and be used to fuel our body. Instead, it becomes harmful. The bad bacteria, or endotoxins as they are called, synthetic foods, and chemicals that are products, leak into our blood stream. Our body sees them as foreign invaders and because they aren’t supposed to be in the blood stream, our body sends out inflammatory signals to attack this bacteria. If this happened just once or twice, it would be acute inflammation. However, because we keep adding these foreign invaders, it becomes a chronic inflammatory response, which has been linked to some of the worlds most series diseases.
A study of almost 300 people found that those who were overweight had lower gut bacteria diversity. Bifidobacteria and Akkermansia may just look like foreign words, but they are really important species of bacteria that help to maintain a healthy gut barrier and prevent inflammatory chemicals from passing from the gut into the bloodstream. These two words will be coming back up 😊
So often, this inflammation is mistaken for weight- but no amount of dieting or exercise will fully rid it from our body. The reason so many Plexus users are aging backwards? Because we are riding inflammation daily!
Make every day a happy day with this all natural Chocolate Peanut Butter! 🍫🍫🍫
Keto & Paleo Friendly | Vegan | Gluten Free | Sugar Free (sweetened with stevia)
Shipping across Pakistan now www.amnasorganics.com
Et oui les avant-après ne sont pas toujours en maillot de bain ! .
AVANT : 🍻🥂🍹🍻🍸 et cigarettes, sortir tout le temps à s’en rendre malade, ne rien respecter et surtout pas mon corps !
APRÈS : 🍺 occasionnellement, ne fume plus, dors correctement, prend soin de mon corps et de mon petit cerveau anxieux 🧠 😱
LES RÉSULTATS : ➡️meilleure opinion de moi même ➡️amélioration de ma santé mentale et physique ➡️équilibre de vie et projets positifs pour l’avenir
➡️meilleure haleine, je ne pue plus des cheveux et des habits, meilleure qualité de peau, dentition améliorée
COMMENT AI-JE FAIT : malheureusement, il a fallu que je perde un proche d’un cancer dû à l’alcoolisme et au tabagisme ➕ que je sois malade à presque en mourir. Avant ça c’était pas possible de me faire changer parce que j’ai la tête dure comme du caillou 😂😂😂
MON CONSEIL : n’attendez pas des drames bêtement comme moi et pensez à vos poumons qui se dégradent à chaque cigarette, à votre système digestif qui s’altère à chaque excès d’alcool. Par contre, et c’est ce que moi je fais, ne vous mettez pas trop de pression (je ne parle pas de la bière 🍺 hein 😆), si vous avez envie d’un petit apéro faites vous plaisir ! Il m’est même arrivé de craquer sur la cigarette (3 fois exactement) depuis que j’ai arrêté (le 17 février 2018). Ben j’ai juste accepté et le lendemain je n’ai pas recommencé.
Chaque cigarette remise dans le paquet, refusée à un ami, jetée après la première taffe est une REUSSITE. Chaque cigarette fumée n’est PAS un échec mais devrait vous faire penser « ok cette fois j’ai craqué je me mets un petit défi : je ne fumerai pas celle de la pause/je ne fumerai pas ce soir/demain je supprime telle cigarette/n’importe quel défi qui vous fera réduire »
Le type d’addiction au tabac (et à l’alcool aussi d’ailleurs) diffère selon les personnes : physique, psychologique, ou sociale... je ne suis pas experte en addictologie mais sachez que certaines personnes on BESOIN d’une aide médicale (suivi, prescription de patchs ou autres substituts). Parlez en à votre médecin traitant !
Et vous où en êtes vous par rapport à votre corps ? Vous en prenez soin ?
MENTAL HEALTH RELATED TO WHAT YOU EAT 🙈
This smoothie which I had the other day contains lots of magic mental health ingredients 🤪
Oh yes, what you eat affects how you feel. It affects your mental well being, your ability to concentrate, your awareness, your brain, your stress level...
This smoothie is a blend of frozen raspberries, banana, fresh spinach, mesquite powder, maca powder, rice protein powder, turmeric, beetroot powder, raw cacao powder, chia seeds and coconut water topped with almond butter, hemp seeds and cacao nips. It’s a lot of ingredients but you don’t need to add it all. Anyways, everything can be found in whole foods and health food stores 😘
Okay, so let’s focus on the super nutritious hemp seeds which contain almost no THC (psychoactive substance in cannabis). Hemp contains a lot of brain boosting antioxidants, protein, vitamin E and prebiotic fibers. It also contains omega fats which have been found to have a positive impact on the level of anxiety and depression. Especially omega 3. Also, hemp is one of the few plants that have all the essential amino acids which the body needs. Hemp seeds are great for optimal brain health and development and for neurotransmitter function. People suffering of PTSD, anxiety, depression and chronic stress often suffer from physical illnesses and hormonal and immune imbalances as well, and hemp is useful in affecting and decreasing these inflammatory states.
Hemp seeds are perfect for mental health nutrition! Add one spoonful to your smoothie, porridge, salad or spring rolls. Be creative! :)
Okay, so this post only looked at the mental health benefits of hemp seeds and soon I’ll make another post describing the other ingredients’ magic powers and explain how you can support your mental health through what you eat 😘 (If you find these kinds of posts useful!)
Qual è uno dei frutti più buoni che l’autunno ha da offrirci? LA CASTAGNA! 🌰
Le castagne hanno molte proprietà:
• Sono una fonte importante di sali minerali preziosi per la salute;
• Pur essendo simili a cereali come orzo e frumento a livello nutrizionale, le castagne non contengono glutine;
• Sono una fonte di acido folico e quindi raccomandate alle donne in gravidanza;
• Contengono fosforo, che le rende un alimento utile per il sistema nervoso.
Come e quando consumarle? Bollite, arrostite, a pranzo o a cena, basta semplicemente sostituirle alla vostra fonte di carboidrati, sempre in modo bilanciato e inerente al vostro piano alimentare, e il gioco è fatto 😉