Tuesday, 11 July 2023

Do these 3 things before walking in the heat

July 11, 2023 | VIEW IN BROWSER

For many of us, this summer has been a scorcher! If you're headed out for a walk today, trainer Stephanie Mansour has some tips on what to do before, during and after to stay safe and cool in hot temperatures. Plus, start the day right with one of these 25 high-protein breakfast recipes that will fill you up.

Walking Challenge

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Otherwise, we'll see you for a new challenge next month! 👟

Your Meal Plan

Today's Plan

This recipe is a delicious combination of basic pantry staples like quinoa, black beans and store-bought barbecue sauce, along with some fresh seasonal finds such as corn on the cob, avocado, scallions and cilantro. Barbecue chicken and quinoa can be prepped in advance and then tossed with a few ingredients to create a tasty and filling weekday dinner. Make sure to choose a barbecue sauce with no more than 6 grams of added sugar per serving.

Breakfast: Banana Berry Smoothie
Lunch: Rotisserie Chicken and Roasted Veggie Bowl
Dinner: Barbecue Chicken Quinoa Salad

GET THE MEAL PLAN >

Making Space for Mindfulness

My sports bra summer: Gathering the courage to take my shirt off at the gym

As I tussle with midlife body image issues I've never faced before, it feels increasingly important to do this shedding of layers.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

25 high-protein breakfast ideas that will fill you up

There's a ton of research that supports that eating a high-protein breakfast is a smart way to start the day. It can help you feel full, stabilize blood sugar and help you get enough of this important macronutrient. In fact, one study showed that eating a high-protein breakfast increased appetite hormones and satiety in adults.

Wondering if your current breakfast makes the "high protein" cut? For a food or a meal to be considered high protein, it needs to provide 20 grams of protein. Some high-protein foods to build a morning meal around include:

Eggs
Dairy
Meat
Plant protein
Nuts and seeds
Oats
Protein powder

Get 25 high-protein breakfast recipes using these ingredients here.

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Wellness News

Kidney stones are rising among children and teens, especially girls, research shows

Thirty years ago, kidney stones were considered a disease of the middle-aged white man. Now doctors are increasingly seeing a different kind of patient suffering from the extremely painful condition, especially during summer.