Wellness Wednesday 6.5.24

Happy Wednesday! Here is some midweek motivation for you to explore!

🍗🥦 What does 150gr of protein look like with less than 100gr of carbohydrates?

If you’re trying to lose body fat, keeping carbohydrates below 100 grams is a great approach! THEN, match that with 150 grams or more of protein and your body will go into FAT LOSS ACCELERATION!! But how do you plan a day that has 150 grams of protein and 100 grams or less of carbohydrates??

Here’s an example day:

1. Breakfast: 🍳 🥓🍃

- 3 scrambled eggs (18g protein, 1g carb)

- 1 cup of spinach (3g protein, 1g carb)

- 1 slice of bacon (3g protein, 0g carb)

2. Mid-morning snack: 🥤

- 1 protein shake with water (25g protein, 2g carbs)

- 1 small handful of almonds (6g protein, 3g carbs)

3. Lunch: 🍗🥗 

- 4.5 ounces Grilled chicken breast (30g protein, 0g carb)

- Mixed greens salad with olive oil and vinegar dressing (3g protein, 2g carbs)

- 1/4 cup of cherry tomatoes (1g protein, 4g carbs)

4. Afternoon snack:

- 1 can of tuna (30g protein, 0g carb)

- 1 celery stalk with almond butter (2g protein, 4g carbs)

5. Dinner: 🍣 🥦

- 2.7 ounces Grilled salmon fillet (25g protein, 0g carb)

- 1 cup of steamed broccoli (3g protein, 6g carbs)

- 1/2 cup of cauliflower rice (2g protein, 5g carbs)

6. Evening snack: 🥣

- 1 cup of cottage cheese (25g protein, 6g carbs)

- 1 tablespoon of almond butter (6g protein, 3g carbs)

This plan provides a total of approximately 186 grams of protein and 49 grams of carbohydrates. Remember to adjust portion sizes according to your specific dietary needs and consult with a healthcare professional or registered dietitian for personalized advice.

💪💪Wednesday Workout 🏋️‍♂️🏋️

Positive

A positive mindset 🌟 can significantly impact various aspects of life, fostering overall well-being and success. One of the primary benefits is improved mental health 🧠. By focusing on the positive aspects of situations, individuals are less likely to experience stress 😌, anxiety 😬, and depression 😔. This optimistic approach helps in building resilience 💪, enabling individuals to cope more effectively with challenges and setbacks.

Additionally, a positive mindset enhances physical health 🏋️‍♀️. Research indicates that optimists tend to have stronger immune systems 🦠, lower blood pressure 💓, and reduced risk of chronic diseases 🩺. The mind-body connection is powerful; positive thinking can lead to healthier lifestyle choices 🍎, such as better diet and regular exercise 🏃, contributing to overall physical well-being.

In the realm of personal and professional relationships 🤝, a positive mindset fosters better interactions and stronger connections. Optimistic individuals are often more empathetic 💖, understanding, and supportive, which helps in building trust and rapport with others. This can lead to more collaborative and productive work environments 🏢 and more fulfilling personal relationships ❤️.

Moreover, a positive mindset can boost productivity and creativity 💡. Optimists are more likely to embrace challenges as opportunities for growth 🌱, which encourages innovation and problem-solving 🧩. This proactive attitude can lead to higher levels of achievement 🏆 and satisfaction in various endeavors.

Finally, a positive mindset promotes a sense of purpose and fulfillment 🌈. By focusing on gratitude 🙏 and the potential for positive outcomes 🌟, individuals can cultivate a more meaningful and satisfying life. This outlook not only enhances personal happiness 😊 but also inspires and motivates others, creating a ripple effect of positivity in the community 🌍.

“A little extra” is next. See you Friday!

 Jamie and Ashley