The easy way is usually the wrong way. Salmon swim upstream to spawn. Face it, challenge your challenge. Show your challenge who’s boss. Your triumph over your challenge will ever so sweet.
Month: March 2022
👊 Today’s Power Thought ~ Find a Way Through
Don’t find an excuse. Find a way through. It will make all the difference.
🍎 Today’s Health Tip ~ Tips for a Healthy Gut
A Healthy Gut is a Healthy You
There are around 40 trillion bacteria in your body, most of which are found in your gut. Collectively, they are known as your gut microbiome, and they’re incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.
Tips for a healthy gut:
- Eat a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.
- Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.
- Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
- Prebiotics promote the growth of several types of beneficial bacteria, including Bifidobacteria. Some studies suggest that prebiotics could also reduce risk factors for certain health conditions by decreasing levels of insulin, triglycerides, and cholesterol.
- Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria within the gut microbiome. These changes to the gut flora may improve certain aspects of metabolic health.
- The best way to maintain a healthy microbiome is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.
Today’s Smile 😃
Joe: “I went for a job interview and was asked, ‘Tell us something about yourself.'”
Pete: “How did you answer?”
Joe: “I said, ‘I prefer not, I want this job.'”
✒️ Writers’ Wisdom ~ Kick Your Creativity Up a Notch
“Write from the seat of your pants, especially if you’re accustomed to outlining. Writing without the safety net of an outline can unshackle your creativity.”
🍎 Today’s Health Tip ~ Get Sufficient Protein to Repair & Build Muscle
How does protein repair and rebuild muscle?
Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild. Why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.
How much protein do you need for muscle recovery?
“Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis. That’s about 10–30g of protein, depending on your body weight and the intensity and duration of your workout. The longer and more intense the exercise, the more protein is needed to optimise recovery. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet). Athletes may need even more protein and should aim for .2–2g/kg each day. While protein gets most of the glory when it comes to post-exercise fuel, carbohydrates have a role to play, too. In fact, carbohydrates and protein in a 3:1 or 4:1 ratio have been found to help maximize recovery by replenishing energy stores.
💡 Something to Think About
There are always consequences for our actions. The consequences may be good or bad. Some consequences are immediately known and others silently wait their turn to strike. The more we are aware of our actions and their consequences, the more we can choose good consequences and build a meaningful and happy life.
🤗 A Better Life ~ Don’t Look Down or Back
If you’re stuck halfway up a cliff, you can either fall or climb. Don’t look down, look up, you’ll make it.
🌾 Today’s Poem ~ Time and Again
Time and Again
Rainer Maria Rilke
Time and again, however well we know the landscape of love,
and the little church-yard with lamenting names,
and the frightfully silent ravine wherein all the others
end: time and again we go out two together,
under the old trees, lie down again and again
between the flowers, face to face with the sky.
👊 Today’s Power Thought ~ Know Your Own Mind
Seek advice. Weigh its pros and cons. Know your own mind. Use advice that is helpful, reject advice that doesn’t fit with where you are heading.
