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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