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| | September 22, 2024 |  | | | | | | | PRESENTED BY | | | | | | | Good morning! Lots of us have goals to move more—I know I do! Even though I'm an avid walker (who often opts for walks over other forms of transportation and clocks 10K-plus steps daily), I know I sit more than I should throughout the day. So I loved the recent study about the effectiveness of movement challenges. Read more below, then let me know: How are you challenging yourself to move more during a busy workday? Reply to this email and let me know. I'll use it as inspiration! | | — Alexandra Engler, beauty & lifestyle director | | | | | Here's how to move more during the workday Research shows that gamifying health goals helps us adapt to them quicker, exceed performance, feel better, and hopefully stick with those goals. Including this new study that focused on "The 15 Minute Challenge" in the workplace.¹ - Asking participants to complete 15 minutes of physical activity during the workday resulted in substantial improvement in activity levels—across 73 companies and 11K-plus individuals.
- 95% of participants met (36%) or exceeded (59%) physical activity guidelines.
- Plus, they also reported improvements in fitness (14%), energy (11.6%), overall health (7.7%), sleep quality (7.6%), and mood (7.1%).
- Researchers noted that the 15 extra minutes of movement served as a catalyst for healthy habits for many of the participants—many surpassing basement recommendations.
So how much should you actually be moving, at a minimum? WHO recommends that adults (aged 18-64) should do at least 150- 300 minutes of moderate-intensity aerobic physical activity, or at least 75-150 minutes of vigorous-intensity aerobic physical activity over a week.² +Move more | | | | | | PRESENTED BY | | | | 3 smoothies with 25+ grams of protein | |  Credit: Arx0nt / iStock | | When you need help reaching your protein goals, there's no shame in reaching for a smoothie to round out your day. Here are our editors' favorite recipes—all packing in 25+ grams of protein: And what do these blends all have in common? mindbodygreen's grass-fed whey protein isolate+. Every serving provides 25 grams of protein with 18 naturally-occurring amino acids. It even contains 2.5 grams of leucine, which is what your body needs to build lean muscle mass.* | | | | | | | | If you do one thing this week…pay attention to people's feelings Looking across a variety of cultures, researchers of a new study identified traits that make someone appear wise.³ And who doesn't want that? Here's what they found: - Some characteristics were centered around "reflective orientation" and included traits like thinking logically, emotion control, and application of knowledge. This is more aligned with our traditional views of intelligence.
- But the other area that helped folks appear wise had to do with socio-emotional awareness and interpersonal interactions: specifically, the ability to care for others feelings and attention to social context.
Just a pleasant reminder that being empathetic, caring for those around you, and prioritizing social awareness are indeed signifiers of intelligence. +Wise up | | | | | | |  Credit: Studio Firma / Stocksy | | | | | | "Best protein powder I have had" | | | | | | | | Ask An RD: Easy, filling lunch ideas to keep you going throughout the day Lunch can make or break your day. A "sad desk salad" may set you up to be sluggish whereas a meal rich in protein and brightly colored produce propels you to be productive. Splitting up your protein intake throughout the day to get around 30 grams per meal (including lunch) makes it easier to hit your daily protein needs, build muscle, stay full, and resist cravings. But that number isn't as intimidating as it sounds! Here are a few high-protein lunch staples. - Salmon: 21 grams of protein per 4-oz serving of wild-caught Atlantic salmon (canned salmon is great to easily add protein to salads!)
- Chicken: 26 grams of protein per 3-ounce serving (easy to batch prep)
- Turkey: 28.75 grams of protein per 4-oz serving of cooked ground turkey
- Tofu: 21 grams of protein per ½-cup serving of firm tofu
And these high-protein nuts, legumes, and grains make the perfect complement to get your total count up to 30. - Chickpeas: 7 grams of protein per one cup of chickpeas
- Greek yogurt: 16.9 grams of protein per 6-ounce serving (great to use for sauces for a protein boost)
- Almonds: 6.01 grams of protein per 1-ounce portion of almonds
- Quinoa: 8.14 grams of protein per one cup of cooked quinoa
If you're anything like me, having some go-to high-protein recipes on rotation can help you achieve and stick to this goal. +Lunch on autopilot | | - mindbodygreen editor &
author of mbg's newsletter Functional Food,
Molly Knudsen, M.S., RDN | | That's it for the long game—hope you're geared up for the week ahead of you. | | | | | | Want more from mindbodygreen? Find us here: | | | | | | | | |  | | Alexandra Engler | | Beauty & Lifestyle Director | | | | | Emma Engler, M.S. | | Nutrition Research Scientist | | | | | | Forwarded this email? CLICK HERE to subscribe for free! | | |  | | | *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. | | © 2024 mindbodygreen, All rights reserved.
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