Quote of the day:

Recently, a good friend sent me this poem. Even though it’s small, its message resonated with me, and I think more people should hear it. The theme of this poem is clear: center your focus on the present moment and the aspects within your control instead of expending energy stressing over the future or past events. We plan ahead, which is great and beneficial sometimes, but most times, we end up reliving that stressful time over and over again. We become trapped in a cycle of "what if" scenarios, dissecting our every move. However, I realized that what is destined to be yours will inevitably find its way to you, and even regrets can serve as a valuable source of learning and growth. Overall, everything somehow works out in the end, no matter which path you take, so rather than stressing too much, try to enjoy every moment.

Protein

There are three macronutrients - protein, fat, and carbohydrates. Of these three, protein is the most important for maintaining muscle mass and longevity. Protein is a fundamental building block of the body, playing a crucial role in various functions in our body. From repairing tissues and building muscles to supporting immune function and producing enzymes, its importance cannot be overstated.

Determining the optimal protein intake depends on factors like age, activity level, and goals. As a general guideline, 0.36 grams of protein per pound of body weight for the average adult. However, being physically active or aiming for muscle growth might require more around 1 gram of protein per pound of body weight.

Dietary choices and mindful meal planning can add more protein to your diet. Here are some practical tips to help you increase your protein intake:

1. Prioritize Protein-Rich Foods: Choose foods that are naturally high in protein. Incorporate lean meats (chicken, turkey, lean beef), fish, eggs, dairy products (Greek yogurt, cottage cheese), and legumes (beans, lentils, chickpeas) into your meals.

2. Include Protein in Every Meal: Aim to have a source of protein in every meal. This could mean adding eggs to your breakfast, chicken to your salad, or beans to your stir-fry.

3. Snack on Protein: Opt for protein-rich snacks like Greek yogurt, cottage cheese, hard-boiled eggs, beef or turkey jerky, nuts, or protein bars to keep your protein intake steady throughout the day.

4. Use Protein-Packed Additions: Enhance your meals with protein-rich additions. Sprinkle chopped nuts or seeds on salads, blend protein powder into smoothies, or top your dishes with grated cheese or a dollop of Greek yogurt.

5. Plan Balanced Meals: Design meals that include a balance of protein, carbohydrates, and healthy fats. This combination can help you feel satisfied and maintain stable energy levels.

6. Meal Prep: Dedicate time to meal prepping for the week. Cook a batch of grilled chicken, roasted vegetables, or hard-boiled eggs for convenient protein options.

7. Hybrid Snacks: Create hybrid snacks by combining protein-rich foods with other nutritious options. For example, add protein powder to yogurt or cottage cheese to your morning omelet.

8. Protein Supplements: Try adding protein supplements if you find it difficult to reach the level of protein you need for your goals.

Remember that balance is key. While protein is important, make sure you're also consuming a variety of other nutrients for overall health.

Awareness of protein powders with very long ingredient lists is important. Many fillers and additives can be put in protein powders, but brands like Levels and Be Well By Kelly ensure cleaner ingredients.