Spring Cleaning 30 Day Check-ListI know it feels like winter still has us in her grips, but SPRING is only 3 weeks away! For many of us, spring heralds a big cleaning up and clearing out of all the spaces. Sometimes, this job can be overwhelming and I often find myself standing in the middle of a room wondering what I should tackle first. That's why I love, love, love this 30 days of spring cleaning check-list from Commit30. You might recall that I started using a Commit30 journal this year as part of my 2023 goal to be more organized. What I love about this journal is that it makes space to commit to a new habit each month (thus the name, Commit30.) Each month since January, I have been sharing a new 30 day check-list or challenge (if you're into that kind of thing) so that you can join me on my healthy habits journey. January we set SMART goals and intentions for the new year. February we committed to 30 days of showing your love and gratitude. This month we are going to clean up and clear out! Let me know if you plan to do a big spring cleaning or if you have a favorite check-list you use.
Are you ready for The Open? The fun starts Friday!
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You NEED Protein!
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours?
You may have heard that you shouldn't eat more than 30 grams at a time because anything over that is "wasted." Or that you'll damage your kidneys if you eat too much protein. Or shouldn't supplement with collagen because it is an incomplete protein. Click on the Insta link below to read about 5 protein myths and what is really the case with protein with OptimizeMe Nutrition.
Protein is essential to human performance and most of us don't eat enough of it. Listen to the podcast below to learn about the myths and realities of protein.
What's Your Healthspan?
National Public Radio started a special series this month 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."
Healthspan is how long we live free from chronic disease or other health problems. It differs from lifespan, the length of time we will live, in that healthspan is focused on the quality of our life as we age. Will we age well? Will we rapidly slide into decrepitude? There are a range of tests that we can take that can give us insight into our rate of aging and biological age. Learn about a few of these test by listening to the short NPR report by clicking on the ink below.
âIn the NPR article, Allison Aubrey completed a BODPOD test. The BodPod, is a capsule that looks like a submersible. According to Aubrey,
The machine assessed my body composition, determining the ratio of fatty mass to lean mass, which includes muscle.
Fortunately for us, Montana State University Nutrition Research Laboratory conducts body composition, VO2 Max, and resting metabolic rate (RMR) testing to the public and MSU community for a small fee. Body composition is measured using a BODPOD the same testing equipment used by Allison Aubrey.
The other tests mentioned in the article can be ordered by your primary care provider or completed via mail-in testing services. Buyer beware, before you order these tests, much of them are out of pocket, be sure to listen to the next installment of the How to Thrive as You Age special report. â Show Your Love in February
Welcome February, the month of love. Valentine's Day, also called Saint Valentine's Day has a bloody and blurry past. According to Walks of Italty.com, "Saint Valentine of Valentineâs Day was one of two guys preaching the good word in Rome in the third century. One of these two was martyred on February 14th 269, thus giving us the date for his eponymous day."
Oh my! Fast forward 1,755 years and we a have holiday celebrating love and all things pink, red and glittery. Roses, chocolate, wine and sweets have their moment in the spotlight in 2 weeks. This is a challenge for some of us who are still trying to course correct from a sideways food choices in December and January. I propose that we try something new for this year's celebration of love. Why not turn it into a FUN 30 day challenge of love and gratitude? I came across this super fun 30 day challenge when I purchased my new Commit30 planner. I love all the creative ideas for showing the people in our lives how much we appreciate them. Of course, if you have no one for acts 5, 12, 23, 29, and 30, you can opt to give a big hug to your coach:) âYou could, of course, complete the challenge by doing these acts of kindness for anyone in your life. Let's spread the love this month! Let me know in the comments if you plan to take on the Commit30 Show Your Love Challenge:)
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