What's for Dinner? Muscle Building Protein!
National Public Radio started a special series this year called, How to Thrive as You Age: the Science and Secrets of Longevity. The first episode aired January 29th and focused on a series of tests that can give us insight into our "Healthspan." I wrote about it here.
The most recent episode, Millions of women are 'under-muscled.' These foods help build strength aired on Monday, March 18. In it, Allison Aubrey, takes a deep dive into the importance of protein. She is following up on the episode in which she explores a recent study of 40,000 women that found a causal link between strength training and a 30% reduction in cardiovascular mortality. In that episode, Women Who Do Strength Training Love Longer. How Much is Enough? (and that I wrote about here) she notes that: "women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none."
However, Allison discovered that strength training alone isn't enough, it must be combined with enough protein to SUPPORT the activity. Simply, we must eat to support our training. She discovered that she was under-muscled and started to incorporate more protein into her diet. You can listen to the entire episode below:
She aimed for 90g of protein and found that one way she could easily achieve that by increasing her consumption of beans. Beans are an excellent source of fiber, carbohydrates and protein!
Beans are one of my favorite foods and I cook a big bean recipe every week. This weekend, rather than a big pot of a bean soup or stew I will make a cold bean salad to eat with canned tuna. Tuna is a fantastic source of lean protein and when combined with beans packs a big punch of muscle building protein. Click on the image below for a Rancho Gordo recipe for Italian white bean and tuna salad. I buy the creamy and luxurious Rancho Gordo Royal Corona beans at Fink's Deli. Fink's also carries Rancho Gordo's pink beans, black beans, garbanzo beans and lentils. If you make the recipe this weekend be sure to share a photo on our Facebook page. I'll give a bag of Rancho Gordo Royal Corona beans to the first person who does! Happy eating!
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It's the final Open workout! Be sure to represent your team today! What's for Dessert?WOOOHOOOOO!!! It's #foodiefriday and it's spring break and St. Patrick's Day is just around the corner. What a great weekend we are going to have! Are you ready for some down time? Take a moment this weekend to talk a walk outside and slow down. Good luck to all the Pub runners and ruckers! We have quite a few people from the gym Running and Rucking to the Pub tomorrow! So many in fact that we have canceled class on Saturday. The workout of the day is to walk, ruck or run a 10K or half marathon. GYM IS CLOSED ON SATURDAYHere's a delicious Irish inspired recipe for the weekend! I don't often share dessert recipes with you, I try to stick with healthy options. However, this one looks just too good not to share. Let me know in the comments if you make it this weekend.
Click on the image for the recipe courtesy of NY Times Cooking What's for Dinner?Woohooo! Not only is it #foodiefriday but it's the second workout of the 2024 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has in full swing! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Here is another fantastic recipe that will help you recover from today's big workout. While you might not think you need to do anything special to help you recover, your body is just a bit more stressed during the The Open. Treat your body well through solid recovery practices like getting good sleep, drinking water, walking, stretching, and eating healthy food. Share with us in the comments your favorite post-workout recovery practice The Open is Here! Woohooo! Not only is it #foodiefriday but it's the first day of the 2024 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has arrived! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Last Friday I shared the CrossFit Open Nutrition Guide. Today I'm sharing a recipe that works great for pre-, post-WOD or an easy lunch or dinner. Check out the video below for steak & cream cheese cabbage wraps. |
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