Tuesday, 31 October 2023

1 move to strengthen your entire lower body

October 31, 2023 | VIEW IN BROWSER

Happy Halloween! If trick-or-treating is on the schedule, use it as a fun opportunity to get in those steps — and enjoy a sweet treat.🍫

For those who are training for a 5K with us, a walk or run is also on the schedule today. Take a few extra minutes to warm up with some bodyweight exercises. This 5-minute routine stretches and strengthens the muscles used when walking and running.

Protein is essential for fueling your workout routine. The macronutrient plays an important role in the growth and development of muscle. If you have a hard time getting enough, utilizing protein powder to bolster your snacks or meals can be helpful. But what is the healthiest option? Learn the difference between whey and pea protein, and which is the better option for you.

Walking Challenge

Your Meal Plan

Today's Plan

This Latin "mojo"-style marinade made with plenty of garlic and citrus juice adds tons of flavor to a simple weeknight chicken dinner. Traditionally, Mojo chicken is served with black beans and rice, but we think it would also pair well with a mix of black beans and diced red peppers served in the remaining dressing. Black beans contain carbohydrates, protein and fiber, so they're a very versatile ingredient.

Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds

Lunch: Veggie Stuffed Pita

Dinner: Mojo Chicken with Avocado Salad

GET THE MEAL PLAN

Making Space for Mindfulness

'Bridgerton' actor says she suffered 'two psychotic breaks,' calls out Netflix and Shondaland

"Bridgerton" actor Ruby Barker called out Netflix and Shondaland for failing to support her during two psychotic breaks that occurred in the wake of the romance series' blockbuster success.

One Small Thing

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

Pea protein vs. whey protein: What's the healthier protein powder?

Protein is one of three dietary macronutrients necessary for good health. It is associated with proper growth and development of our skin, bones and muscles, plus increases satiety, all which may aid in weight management.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein daily per kilogram of body weight. For an adult who weighs 150 pounds, that's about 54 grams of protein a day.

If you have a hard time hitting this daily benchmark, utilizing protein powder to bolster your snacks or meals can be helpful. But one look at the protein powder aisle proves there is no shortage of options, which can be overwhelming. The first major decision you need to make is: Animal or plant-based protein?

Whey and pea protein are some of the most popular sources of animal and plant protein respectively. Both are great protein sources and are highly versatile in the diet — but there are nutritional differences that can make one a better choice for you.

Find out if whey or pea protein is the better choice for you.

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