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Welcome!
In pampy's post May25a;
🍎 Can you reach your optimal protein value limited to veggies only?
🍎 Only real protein works! Beware!
🍎 The FOUR best unwinding actions post a long drive
🍎 Finally, I've found a low-irritant sunscreen that works!
🍎 The top 10 modern-day health threats - #1 is easily managed
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Can you reach your optimal dietary protein intake?
Limited to veggies only?
Occasionally, I'm asked whether a vegetarian diet can provide the necessary protein to support an active lifestyle. As with many things, the answer is: it depends.
I know that Patrick Lange, a three-time Hawaiian Ironman winner and one of the fittest athletes on the planet, successfully maintains a demanding training schedule of 40 hours a week while following a vegetarian diet. He rarely falls ill or suffers injuries, and he consistently wins races. He openly emphasises the importance of having a dietary expert to skillfully plan his meals and assess his health on a weekly basis.
I don't have a world-leading dietary expert to manage my nutrition in detail, so I rely on basic recommended guidelines. Also, I differ from Patrick and believe I function best when including some animal protein.
The global recommendation for active females is to consume approximately 0.7 to 1 gram of protein per kilogram of body weight daily. For active males, the recommendation ranges from 1.3 to 2 grams of protein per kilogram of body weight, with higher amounts suggested for those engaged in strength and power-based activities.
For those who enjoy a vegetarian diet and prefer natural options, here's a brief list of some vegetables and legumes, such as beans, lentils, chickpeas, and soybeans and their protein value.
Grams of Protein/ Per One Cup
🥦 Broccoli
3
🥬 Kale
3.5
🍄🟫Mushrooms
4
🥒 Asparagus
4.4
🥔 Potato
4.6
🌽Artichokes
4.8
🫛 Brussels
5.6
🥬 Spinach
6
🫛 Green peas
8.6
🫘 Black beans
13.5
🫘 Pinto Beans
14.1
🧅 Chick peas
15.4
Lentils
18.3
Soy beans
19.5
Many individuals might need to consume a significant amount of non-meat options to meet their protein requirements. It’s also worth mentioning that there are processed or supplemented alternatives available to help reach these protein needs. Additionally, it's important to note that a cup of beef contains approximately 60 grams of protein.
Individual protein requirements can vary greatly, so it's advisable to begin with a health assessment from your general practitioner (GP) to ensure your diet is balanced appropriately.
Finally, if you are healthy, energetic, and seldom fall ill or sustain injuries, while maintaining an optimal weight (particularly lean muscle mass), your current diet is likely the best one for you.
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Real protein is the only protein!
During a recent trip to the supermarket, I strayed from my usual perimeter route in search of toilet paper.
In addition to the article above, I find that a variety of lean meat options helps me meet my protein needs. However, as a professional in the health and wellness space, I'm always on the lookout for new ways to achieve optimal health.
While walking down aisle six, I caught the word "protein" out of the corner of my eye. Upon closer inspection, I couldn't believe my eyes: a leading chocolate brand and a classic confectionery choice are now offering products with added protein!
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The top 4 driving (sitting) counter actions!
Unwinding your 'question mark' back!
If you, like me, spend long periods driving or sitting throughout the day and experience headaches, sore necks, aching backs, or tight hamstrings, here are my go-to actions to relieve these issues and feel better.
Be sure to check with your GP, Physio, Chiro or Functional Therapist if you are unsure about these actions.
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I've finally found a sunscreen that works!
If you're like me and you love living in sunny Australia but have Anglo heritage, you too may well have pasty, dry, and sensitive skin. As a result, you might find yourself booking (bi)annual check-ups with a skin specialist.
Growing up engaged in surfing, cricket, swimming, running, cycling, and golf, combined with a family history of melanoma, has led me to search for the right sunscreen for years.
The problem is that the chemical composition of most commercial sunscreens irritates my sensitive skin. I've always struggled with that burning & irritating sensation.
Recently, I was recommended a natural sunscreen free from typical harmful chemical agents. The Sky & Sol brand produces a sunscreen that's so natural you could almost eat it (well, sort of). I used it this summer and for the first time, my skin didn't burn—and it effectively prevented sunburn. For me, it's a win!
The downside is the price, but it's still cheaper than my bi-annual skin check-ups, which often lead to further surgery. I'm not being paid for this plug – SKY & SOL -CLICK HERE
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The 10 biggest (modern-day) health threats
According to popular data, the ten biggest threats to modern health and well-being are listed below. While the list seems obvious, I agree with it.
#
Health Threat
1
💧 Dehydration
2
😣 Chronic (emotional & mental ) Stress
3
🍷 Binging alcohol
4
📱 Phone addiction
5
🍩 Ultra-processed food
6
🛌 Sleep deprivation
7
📺 Physical inactivity
8
🚬 Smoking & vaping
9
☀️ Little sunlight & fresh air
10
🤝 Lack of social connections
If dehydration is the primary concern, it's a threat that most people can counter fairly easily. However, before assuming that simply drinking the recommended amount of water each day is sufficient, I encourage you to explore my insights on cellular hydration and the four essential minerals, including magnesium.
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My 30-year data shows,
♀️ Female resistance exercise boosts fat-burning metabolism most, particularly 40yrs+.
♂️ Male resistance exercise boosts testosterone and a confident mindset, particularly 40yrs+.
⛳ Resistance exercise significantly improves a repeatable 'better' golf swing.
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