WEEK 8

I hope you are starting to realize, that to feel YOUR absolute BEST, you have to nourish the “whole YOU”. This means not just working out, and not just eating good. This means taking care of your mind, your soul, and your body. This means working out, and taking time to rest. Being sure to nourish your creative side and filling your soul with whatever it desires, rest or play.

MIND

For this week, every day you are going to take 5 minutes for quiet time to pray and/or meditate. This might be hard at first, but your mind needs not only prayer, but just quiet time to meditate and relax. Try it. Just 5 minutes.

BODY

For the body, first, I want you to be sure you aren’t stuffing yourself. Make sure you are eating just enough to feel good, not too full. Watch your serving sizes and don’t go back for seconds.

Also, I want you to be sure you are getting enough protein. As with everything, there are a variety of answers as to how much protein you should have per day. Most sources cited sedentary women as having around 46 grams/day. A good formula I found in an article on Health.com to determine your protein amount is below:

• Sedentary Women multiply your Weight in pounds by .4
• Active Women multiply your Weight in pounds. X .6
• Competitive athlete multiply your Weight in pounds X .75

Protein is important for our muscles and bones, and especially to help repair and grow our muscle tissue. Protein is needed to build, repair and maintain all of the cells of our body.

Good protein sources are not just eggs, meat, and dairy. Many more options include greek yogurt, protein shake, nuts, chickpeas, beans, edamame, broccoli, quinoa, chia seeds, tofu, avocado, kale, hemp seeds and green peas. This is just a start. See there are many protein options that are not meat.

Be sure that you have some protein at every meal. You can add many of the options above to a salad. We love egg sandwiches with avocado slices on it.

Every day I have a yummy protein shake packed with protein, vitamins and minerals. I know I am at least half way to my daily intake of protein just with my shake.

REMINDERS FOR THE WEEK

• Quiet the mind
• Watch your serving sizes
• Eat enough protein
• 2-3 days of cardio and/or interval training activity this week
• 2 days of strength training this week

Enjoy the week!