BOOST YOUR ENERGY & MOOD: HIT YOUR PROTEIN GOALS LIKE A PRO!
Protein, a vital macronutrient, plays a crucial role in our daily well-being. It's made up of amino acids, the tiny building blocks responsible for constructing and repairing everything from our muscles and tendons to our organs and skin. But the impact of protein goes beyond just structure. It also fuels the creation of enzymes that aid digestion, hormones that regulate sex drive, and neurotransmitters that influence our mood.
Protein is best known, and essential for, maintaining muscle mass, which becomes increasingly important as the years go by. Strong muscles keep us active and prevent falls, ensuring a more vibrant and independent life.
As we age, our bodies become less efficient at processing protein, and we need more to maintain muscle mass, bone health, mood regulation, and many other vital physiological functions. Therefore, before investing in expensive supplements, or the latest “longevity secret” trend, prioritize getting enough protein through your diet. You'll be amazed to experience a noticeable decrease in sugar cravings, enjoy a sustained boost in afternoon energy and witness positive changes in your body composition, such as improved strength or increased muscle definition.
TRY THIS:
For active adults, aim for at least 1.6 g of protein per kilogram of body weight. For highly active individuals and women experiencing menopause, I recommend 2.0 g per kg of body weight. This translates to roughly 35-40 grams per meal and 15-20 grams per snack for a 150-pound person.
Load up on protein through delicious and versatile sources like lean meats, fish, free-range poultry, eggs, cottage cheese, whole grains, yogurt, lentils, beans, and nuts and seeds. I always recommend a wide variety of both animal and plant proteins. Explore these options and discover how incorporating more protein impacts your energy and overall well-being.
Try this seasonal breakfast hash to start your day with a high-protein breakfast, as a snack, or for a quick lunch!
Ingredients:
8 ounces Extra Lean Ground Turkey
1/2 teaspoon Cinnamon
1 tablespoon Poultry Seasoning
1 1/2 teaspoons Extra Virgin Olive Oil
1/2 cup Red Onion, diced
1 Garlic clove, minced
1 cup Brussels Sprouts, trimmed and halved
1 cup Butternut Squash, peeled and cubed
1 Apple, cored and diced
Instructions:
Heat a large skillet over medium heat. Add the ground turkey, cinnamon, and poultry seasoning.
Cook for 5-7 minutes, breaking up the meat into small pieces as it cooks, until browned through.
Drain the fat, transfer the cooked ground turkey to a bowl, and set aside.
In the same skillet, heat the olive oil over medium heat. Add the onion and garlic, and saute until translucent.
Add the brussel sprouts, butternut squash, and apples. Cover and cook for about 10 minutes, stirring occasionally, until all vegetables are soft.
Add the cooked ground turkey back to the skillet and stir to combine.
Divide into bowls and enjoy!