Hi friends!
Here is your weekly Tri-Tip Tuesday, sharing our current thoughts on food, fitness, & travel. Please forward this to others if you think they may be inspired.
Food: carbs and fats promoting obesity?
The obesity epidemic continues to rise across the modern world and is generally attributed to shifts in the population being too sedentary combined with overconsuming calories, mostly in the form of ultra-processed foods.
Surfacing scholarly reports are causing a buzz focusing on the "Protein Leverage (PL) Hypotheses", which scientifically is defined as the phenomenon of consuming food until the absolute intake of protein approaches a 'target value', such that total energy intake (TEI) varies passively with the ratio of protein: non-protein energy (fat + carbohydrate) in the diet...Huh?
In lamens terms, this means that people will continue to have cravings to eat more and more food until ideal protein intake is achieved. The problem then occurs that most "food sources" are processed foods or convenience foods that have very little quality protein in them, if any. The surplus of carbs and fats is driving the overconsumption of total caloric intake, contributing to the obesity crisis. Evidence for PL has been reported in younger adults, children, and adolescents.
Takeaway: prioritizing 30-50 grams of quality protein at each meal will not only help with building/maintaining healthy muscle, but will also help you naturally control cravings and overall caloric intake without the need to track calories, restrict food groups, or take other drastic measures.
Fitness: is the scale is outdated?
Move over scale, there is a "smarter" number to be tracking rather than people's body weight...the "waist-to-hip ratio".
It's no secret that I'm not a fan of the scale in general. It can be helpful to gauge if a person is losing/gaining too much weight too quickly, and that's the main reason I use the scale with my clients. However, it is never a tool to monitor or track program success.
The scale, just like the outdated BMI measurement, doesn't take into consideration critical variables such as strength, lean body mass, bone density, or distribution pattern of fat (just to name a few). Not to mention, it continues to drive negative body image and diet culture when we need to be turning that around...hello "stronger, not smaller!"
According to the American Dietetic Association, excess fat in your abdominal region poses a greater health risk than excess fat in the hips and thighs and is associated with a higher risk of chronic diseases. This is why the waist-to-hip ratio can provide more valuable information than just weighing yourself.
To find your ratio, use a measuring tape to measure your waist at the smallest circumference of your natural waist (usually just above the belly button), and the circumference of your hips (at the widest part of your butt). Divide your waist by hips to get your ratio.
Here are some guides for understanding your ratio:
- Women: low risk = 0.80 or below, moderate risk = 0.81 to 0.85, high risk = 0.85+
- Men: low risk = 0.95 or below, moderate risk = 0.96 to 1.0, high risk = 1.0+
Keep in mind that all healthy habits and lifestyle changes take time and patience for you to fully see transformations happen. Don't be discouraged by measurements that move slowly. Depending on your unique circumstances, it may take months/years to move your measurements (not weeks/months). Taking measurements also can involve human error from time to time, which can add to the frustration of the patience game.
Travel: mental health benefits of campfires
In the RV world, there are three different teams when it comes to campfires: those who prefer the crackle of real wood, those who prefer the smokeless convenience of propane, and those who just don't get into them.
I often talk about the benefits of getting out and taking walks in fresh and air sunshine...well, it's time to give some love to the mysterious campfire.
- Campfires have been linked to mental health by reducing symptoms of depression and anxiety through relaxation.
- Increased social interaction is another positive draw as it can anchor social interactions and gatherings with friends.
- Children who are involved in building fires can benefit from feelings of creativity and accomplishment (and adults too!).
- Of course, there is a deeper connection with nature during these special times.
- Last but not least, campfires foster a deep sense of tradition and culture, which is directly linked to all sorts of intrinsic and wellness benefits.
Make it a great week!
Christine Irene
NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, & Avid Traveler
"People who avoid failure also avoid success." - UNKNOWN
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