February 2018
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Health Tip
Get a BFF - Best Fitness Friend

Having someone you work out with regularly can be the key to achieving and maintaining your fitness goals. 

By working out together you can share victories, always have a spotter, and, most importantly, have someone to keep you accountable. 


Hello and welcome to our February  newsletter!
This month, we'll be helping you find protein-rich vegetarian foods to help fuel your workout, and encouraging you to shake up your fitness routine with a little bit of weight.


How Strength Training Changes Your Body For Good
By Mandy Oaklander, Time Health

The average American flat-out loathes strength training. While about half of people do the recommended amount of aerobic activity each week, only 20% also do the muscle-strengthening moves that work major muscle groups.

Yet the scientific benefits are stacking up in favor of it, from bone protection to disease prevention, and it appears
 to have special benefits for women.

"There are so many misconceptions about strength 
and resistance training," says Larry Tucker, a professor in exercise sciences at Brigham Young University. "One is that you'll become muscle-bound"-so bulked up that your body becomes rigid. That myth was somewhat dispelled when athletes who started strength-training saw that they could hit a ball farther, jump higher and run faster, Tucker says. "Gradually we started realizing there are benefits beyond sports."

Benefits of Weight Training

1. Increased bone density, decreased risk for osteoporosis

2. Reduced risk of type 2 diabetes

3. Decreased risk of cardiovascular disease

Foods That Will Help You Gain Muscle On a Vegetarian Diet
By Matthew Kadey R.D., Men's Health

When it comes to building muscle, it takes two to tango. "First we need the stress of exercise to stimulate the need to build muscles, and then we need the extra protein to actually build the new muscle," says Donald K. Layman, Ph.D., professor emeritus in the Department of Food Science & Human Nutrition at the University of Illinois.

So making sure your diet doesn't skimp on this macronutrient is vital if you want to get the most out of your workouts. Plus,  research  suggests protein dulls your hunger, which is good news for your waistline. "When a higher proportion of calories come from protein, it minimizes the loss of muscle mass during weight loss, and helps drive the weight loss towards body fat," explains Laymen.


But what if you prefer beans over beef? Can you still get all the protein your body needs to look and perform its best on a vegetarian diet? Worry not, tofu lovers. A recent Arizona State University  study found no difference in measures of strength or endurance - or levels of lean body mass - in vegetarian athletes compared to meat eaters.

With some strategic planning, it's entirely possible to  power your muscles on plant protein

If you're hitting the weight room regularly, Laymen suggests shooting for about 1.5 grams of  protein  for every kilogram you weigh (that's 116 grams for a 170-pound guy) to ensure the breakdown of your muscles  doesn't outstrip muscle protein synthesis , the driving force behind your gains.  Endurance athletes  should aim for 1.2 - 1.4 grams per kilogram of body weight.

Three of the Best High-Protein Vegetarian Foods
1 cup of Low-Fat Greek Yogurt - 23 g of Protein
1 cup of Cooked Black beans - 15 g of Protein
1/2 cup Part-Skim Riccotta Cheese - 14 g of Protein


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