What Excites You? Prioritize Protein, and Stop Just Thinking and Start Doing
Hi Folks! Connor and Nick here from Healthy Living With Nick and Connor. Thanks again for being on our email list, it means a lot, and we are excited to share our weekly email with you. We hope you enjoy it! Here is what we hope you take away from this one:
What do you get excited about doing? Make sure you make time to do it.
Eating sufficient protein is one of the most important things you can do when it comes to your nutrition.
Stop just thinking about what you want to do, and start doing it.
Starter Mindset Tip: What Do You Get Excited About?
This is a question you should always be asking yourself, and whatever your answer is, you should make sure to prioritize it. The activities, hobbies, projects, and whatever else that get you excited will literally give you energy when you make time for them. It is always easy to forget about your interests when you get really busy, but this is precisely when you should be making time for it. This will give your brain a break from the stresses of daily life, this will give your brain an escape from your thoughts about work, life, and your to do list. Then you will be able to attack that work project or house project with a fresh mind and new found energy. Also, when you are at your busiest and you are still able to make time for the things that you love, then it will be much easier to make time for it when you are not as busy. True freedom is when you do not have to think about what you are going to do, you just do it because that is what you do. Build your passions and interests into your daily routine, give yourself energy, and this will have a positive impact on all areas of your life.
Health Recipe: Let’s Talk Protein
Timing: A little extra meal planning time
Level of Difficulty: Depends how much you have to alter your diet
Serving Size: 0.8-1 gram of protein per pound of body weight per day
Spiciness: That’s up to you and how heavy your spice hand is
INGREDIENTS
Delicious protein filled food
REASONING AND BENEFITS
Of the three macronutrients (protein, fat, and carbohydrate), protein is the most important to make sure you are having the proper amount. Protein and the ESSENTIAL amino acids that come with them are the ESSENTIAL building blocks of life. There are twenty amino acids that make up proteins, and they are the building blocks for our muscles, our enzymes, and many of the important hormones in our body. Nine of these twenty MUST be acquired through our diet because our bodies cannot synthesize them. The current dietary recommendations are much too low at around 0.4-0.5 grams of protein per pound of body weight. This should actually be DOUBLED to 0.8-1 gram per pound of bodyweight. If you weigh 180 pounds, you should be eating 130-180 grams of protein PER DAY. This is recommended to be spread out in 4 portions because our bodies cannot synthesize and use more than 40-50 grams of protein at a time. (Attia, p. 330-334) To get a picture of what that looks like, a 6 ounce piece of meat or fish is about 40-45 grams of protein, and a block of tofu is usually around 50 grams. This is ESPECIALLY important as you age because our bodies become less efficient at using the protein that you provide it, and muscle mass is so important as we age to keep the body moving well. Also, ligaments, tendons, connective tissue, cartilage, are all all built out of protein, so hitting your protein injuries will help you avoid injuries. (Starrett, p. 171)
INSTRUCTIONS
Have a look at your normal daily foods and add up the protein that you eat to see if you are eating a sufficient amount of protein.
If you are not, are there certain meals in the day that you are lacking in protein? Think of meal substitutes to start throwing into your routine.
It can be tough to hit these numbers with food alone, so try drinking a protein shake to get a 30 gram boost in your day. Then you can spread out the rest of the protein between your three meals, or two meals and a high protein snack.
Here is a quick list of possible protein sources: 6 ounce of meat or fish = 40-45 grams, 1 lb ground meat = 100-125 grams, canned sardines/salmon/herring = 20-50 grams, block of tofu = 40-50 grams, 3 eggs = 18-24 grams, 1 cup of cooked lentils = 18-20 grams, 1 cup of black beans = 16 grams, protein shake = 30 grams.
PRO TIP: There is no need to slap a one pound steak on your plate in a sitting. Your body cannot access all of that protein at once. Instead, delicately place a six ounce piece of meat on your plate, and load up the rest of the plate with some fibre such as vegetables, leafy greens, and some healthy grains.
* Eating protein will leave you feeling more filled up to help avoid the post meal snack cravings.
** Your protein needs increase as you get older, starting in your 30’s. As you age, make sure you are eating sufficient protein in order to slow the rate of muscle loss. Lift some weights while you are at it to really slow it down! If you are over 60, make sure to hit the higher range of the protein recommendations.
*** It is harder for our bodies to access all of the protein found in plant sources, so really make sure you are hitting these numbers when you are on a vegetarian diet. Supplement with shakes to help you get there.
Dessert Quote:
“Live my thoughts instead of merely putting them on paper.” — Viktor Frankl, p. 108, “Man’s Search For Meaning.”
Now we want to hear from YOU! Please let us know what you think of today’s newsletter, and send us an example of how you applied the health recipe to your life! We would love to share how you introduced this week’s recipe into your life’s unique menu. Thanks and have a great Sunday!
Sources:
Learn more about the importance of protein:
Attia, P., MD. (2023). Outlive: The Science and Art of Longevity. Harmony.
Starrett, K., & Starrett, J. (2023). Built to move: The Ten Essential Habits to Help You Move Freely and Live Fully. National Geographic Books.
Learn more about living the life you want instead of just thinking about it:
Frankl, V. E. (2014). Man’s Search for Meaning, Gift Edition. Beacon Press.
