“Prevention is better than cure.”
A couple of weeks ago I ran my annual half-marathon race and I am excited to report that I ran my best time to date. My goal each year is to beat my previous time whether it is by a couple of minutes or even just a couple of seconds. Setting this goal helps me push myself during training and also helps motivate me on days when I don't want to hit the pavement. Summer is a great time to set some goals for yourself for your physical activity. Build off of what you already are doing - if you are an avid walker add some distance or maybe try going for a hike with some inclines which will add an additional challenge. By pushing boundaries for ourselves we can reap the rewards after the fact.
This month we break down the benefits protein has for our bodies, why we need it and where we can get it. I'll also introduce you to a fabulous source of protein - the yummy whole grain quinoa. If you aren't familiar with this amazing and healthy grain try out my recipe of the month.
Best in Health!
Protein - why we need it and great ways to get it
Protein is an essential component for the daily functioning of our bodies. Some of its main functions are to keep the body health by fighting off disease, transporting nutrients and helping to produce stamina and energy which helps prevent fatigue - something we could all use in this fast paced world we live in.
Additionally, protein is useful for brain function and cell regeneration, healthy skin and nails, increased immune function and it is important for building muscle, cartilage, blood and skin.
So how do we make sure to get adequate amounts of protein and the right kind? Some of the more common ways to get protein in your diet are through animal sources such as fish, chicken, beef, eggs, milk, cheese and yogurt. But, there are also many non-animal sources that are high in protein as well as fiber, minerals, and vitamins. These are nuts, beans, seeds, and grains such as quinoa. Be aware that nuts are high in fat, and despite the fact that these are healthy fats, they should be eaten in moderation.
Recipe of the Month: Quinoa Tabouleh
Prep time: 5 minutes
Cook Time: 30 minutes
Yield: 6 servings
- 1 cup quinoa
- 2¼ cup water
- 1 cucumber diced
- 1 tomato diced
- ¼ diced red onion
- 1 small bunch of mint, minced
- ½ bunch parsley, minced
- 1½ tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- Sea salt to taste
- Rinse quinoa
- Bring water to a boil and add salt and quinoa
- Reduce heat to low and simmer covered for 20 minutes or until grains are fluffy and all water has been absorbed
- Fluff quinoa with a fork; cover and let sit for 5-10 minutes
- Mix quinoa gently with remaining ingredients (cucumber, tomato, red onion, mint, parsley, lemon juice, olive oil and salt to your liking) and you are ready to serve.
In the News
While I'm not the type to support cursing I have to admit I do fall victim sometimes, such as in moments when taking the corner around my bed too sharply and stub my toe. As it turns out, this slight outburst may have actually lowered my level of pain according to some British scientists in a new study reported in the journal NeuroReport. You can read more about this study here: Cursing a pain-killing effect?. Let's just hope we can do our best to avoid those painful situations.
Healthy Pregnancy Week
The week of July 20 at DietsInReview.com is Healthy Pregnancy Week. We're focusing on health, nutrition and fitness information you need to stay healthy before, during and after pregnancy. You'll hear from moms who've lost the baby bulge, as well as dads who've faced their own version of the baby bulge, and learn how nutrition can play a role in preventing gestational diabetes and aiding fertility. Featured contributors include Biggest Loser's Jillian Michaels and pilates guru Alana Reed.
You'll also have a chance to win a copy of the The Green Pregnancy Diet. Just leave a comment on the book review or any of the pregnancy blog posts next week.
For this month's Giving Back I chose a wonderful foundation called the Relay for Life in memory of a friend that passed away this month. While she sadly lost her fight to cancer we all need to continue our fight to find a cure for all those who are still battling this disease. Relay for Life is an activity based series, part of the American Cancer Society that takes place all over the country. Teams come together to participate in a 24 hour walk while raising money for the cause. To learn more about the Relay for Life to find and join a team please visit:
- If you are feeling low on energy you may not be getting enough protein in your diet. Grab a handful of nuts or add Quinoa to your diet. Try the Quinoa Tabouleh as part of your lunch or dinner.
- Set a goal for yourself this month and tell someone about it. When you set an intention out loud you will feel more accountable and will more likely hold yourself to it. There is no better time than summer to get moving.
- Look for a poll in next month's newsletter where I'll be looking for your feedback on what topics you would like to hear about. If you already have a topic, please contact me.
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
Also, if there is something you are interested in learning more about or would like me to feature in an upcoming newsletter please contact me.
Eat, Live Laugh newsletters are intended for overall general wellness. If you have condition specific concerns please feel free to contact me.