NG16 JUNE/JULY 2021

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Are you getting enough protein? So many people who come to us for health coaching aren’t consuming anywhere near enough protein in their daily diet. Through the media and clever marketing, protein gets linked to building muscle, which for a lot of people, particularly women, worries them. They don’t want to get too big or muscular. So protein is avoided and calories made up elsewhere, often with carbs (which are not the devils work, stick with me…) Let me explain… We need carbs and fats in our diet, this is 100% fact and neither should be considered ‘bad’. BUT… we do need to be mindful of how much we consume. Effectively, carbs are sugars once they are broken down into fuel, and we only need so much fuel to actually use as energy. The overspill we consume will need to be stored, EVEN IF YOU ARE WITHIN YOUR CALORIES (now read this again before moving on). So, this is the first part. Calories consumed need to be a healthy combination of ALL macronutrients. Having too much fuel can still lead to seeing little to no effect on body fat loss. NOW, let’s talk protein and its many key benefits - which aren’t just for building muscle. Protein is made up of amino acids (the building blocks of muscle). It repairs torn and broken-down muscle fibre. So essentially, you have to be creating damage to muscle, like resistance training in the gym, for muscle to repair and grow. Consuming protein alone will not make muscle grow. Next, protein helps with food satiety - it keeps you fuller for longer. AND it helps with hormone regulation and aids recovery of the body. It’s important to remember that our bodies don’t store protein, so we need to eat it every day. So how much protein should we be consuming daily to unlock these key benefits? Around 1g of protein per 1lb of bodyweight. So, 180lb in weight = 180g of protein. A scale of 0.6- 1.5g of protein per 1lb of body weight is used when working out your intake needs. My mini challenge for you: At your next meal, see how much protein you are actually consuming. Protein can come into your diet in many ways, not just from meat and protein shakes. Think eggs, tofu, beans and seafood. Assess your daily protein intake for a week. Remember you need to spread the consumption out over the day. Are you close to 1g per 1lb of body weight per day? Main Meal Idea KOREAN PORK BOWL (Serves 1) Ingredients ½ tbsp coconut oil 180g lean pork thinly sliced 1 small carrot ½ courgette 4 mushrooms – sliced ½ red pepper 175g cooked basmati rice For the sauce 1 tsp hot chilli sauce 1 tbsp apple cider vinegar 1 tsp honey 1 clove garlic – crushed ½ thumb size piece ginger – finely chopped 1 tbsp dark soy sauce Method 1. Melt half the coconut oil in a large pan/wok 2. Add the pork in single layers and cook for 1-2 mins each side. Then set aside 3. Peel the carrot into thin strips and slice the courgette into matchsticks 4. Melt remaining oil in the pan, stir fry the carrot, courgette and mushrooms for 2 mins. 5. Remove from heat and allow to sit for 2-3 mins. 6. For the sauce, mix together all of the ingredients and set aside. 7. Place the cooked rice in a bowl and place the pork and veg on top. 8. Drizzle the sauce over the top and serve MACROS: Protein 52g, Carbs 85g, Fats 11g, Calories 610 For past articles and much more you can visit my website www.CoachAndyJames.com Email: ask@coachandyjames.com Website: www.CoachAndyJames.com
Notts Guided Walks Update... With group walking not allowed under Covid-19 restrictions, the Notts Guided Walks programme and web-site have been unavailable for several months. However, some groups are now venturing out and have submitted their walks to us, just in time for sunny weather. West End Herbalist Consulting Medicinal Herbalist (Bsc.Medherb (hons) The booklets will not be available at all this year, but our website: nottsguidedwalks.co.uk is now up and running with more walks arriving weekly, throughout Nottinghamshire. For the time being, walk leaders are taking great care to prevent Covid-19 infections. If you want to try a walk, you can find it easily on our website, with a brief description. Please contact the leader first to book in, and then follow instructions when you assemble. Keep safe, and happy walking! Energy Fatigue Insomnia Anxiety Depression Memory & Concentration Stress Immunity Mobility issues (rheumatism, arthritis) Gynaecological issues Allergies Digestive issues & many more Tel: 0115 6700023 or 07784 673711 Email: info@medherb.net 26 West End Arcade, Nottingham NG1 6JP How to Play Fill in the grid so that every row, every column and every 3 x 3 box contains the numbers 1 to 9 with no repetition!! Solution on useful info page Looking for something new this Summer, why not try a Yoga class? You don’t have to be flexible or have experience, just a willingness to learn. Practicing Yoga can help reduce stress, increase wellbeing and strength, why not join? For further information on classes and costs please email Jenny at orijen77@gmail.com or text 07880235751 4 3 7 SUDOKU PUZZLE 8 7 1 4 9 8 4 5 6 5 9 2 7 3 1 4 9 6 2 7 To advertise call 0115 926 9777 or email: sarah@ngmagazines.org.uk 31
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NG16 JUNE/JULY 2021

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