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RF WELLNESS CHALLENGE: WEEK 4

Week 4 – Protein

This article from Precision Nutrition breaks down what protein is, why it is important, and includes general guidelines about how much you should be incorporating in your diet. Quantities are dependent on the person, but general recommendations for protein intake is 0.8 per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For those doing high intensity training, protein needs can increase to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 A hypothetical 150 lb (68 kg) person would need about 95-135g of protein per day.

The Challenge

Incorporate one serving of protein at every meal

5 Reasons You May Require More Protein

While most people naturally consume the right amount of proteins for their dietary needs, they are groups of people who require a higher intake including those who workout regularly.

5 Groups of People Who May Benefit From a Higher Protein Intake
  1. People trying to lose weight
  2. People with blood sugar and metabolic problems
  3. Athletes and people who train hard
  4. The elderly and chronically ill
  5. People who are under a lot of stress

Chris Kresser debunks some common protein myths in this article, as well as breaks down while you might need to increase protein consumption based on your needs.

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Snow Day Banana Blueberry Bread

Enjoy this warm treat on a snowy day!

Ingredients:

2 Bananas
3/4 Cup Blueberries
1/2 Cup Coconut Flour
3/4 Cup Almond Milk
1 Scoop Protein Powder (I used Quest Multipurpose Baking Protein Powder)
2 Tablespoons Stevia (honey or maple syrup would work too)
1 Teaspoon Baking Soda
3 Dashes of Pink Salt
3 Dashes of Cinnamon
2 Eggs

Directions:

  1. Preheat oven to 350 degrees
  2. Combine 1.5 banana, coconut flour, protein powder, almond milk, stevia, baking soda, salt, cinnamon and eggs in food processor or mix by mix.
  3. Stir in blueberries
  4. Place mixture in baking pan and slice remaining half of banana on top
  5. Bake for 45 – 50 mins
  6. Optional: top with almond butter and Enjoy!

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Crockpot Cuisine

Meal of the Week

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Crockpot Chicken & Spagetti Squash

Ingredients:

1-2 pounds chicken breast
1 cup chicken broth
1 spagetti squash
1 bag frozen Trader Joe’s Mushroom Medley (find in frozen section of TJ’s)
All purpose seasoning

Directions:

1. Add 1 cup water and 1 cup chicken broth into crockpot
2. Puncture spagetti squash about 5 times with a fork
3. Rinse and place chicken into crockpot, add seasoning
4. Place internal crockpot tray over chicken to create a shelf for squash
5. Place spagetti squash on the tray
6. Add cover to crockpot
7. Set on low for 5-6 hours or high for 3-4
8. Once cooked, remove chicken and squash from crockpot
9. Cut squash in half, scoop out seeds and fork out squash
10. Cook mushroom medley on stove top for about 5 minutes
11. Serve in bowl with squash as base and top with chicken and mushrooms
12. Enjoy!

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