This Week's Intentions: Strong - Are you Struggling to Get Enough Protein?

Welcome to your weekly digest of the Mindful Queer’s Wellness Club!

Happy Monday Mindful Queers!

It's finally starting to look like spring (after a typical DC weekend of weather🙃)

Something my bestie and I have been doing the past couple weeks that has been a godsend for our mental health has been outdoor hangouts.

It's been a great way for us to wind down on Sundays, catch up, grab some bites to eat, and just vibe.

This is our third Sunday partaking in this weekly adventure, and every Monday we feel this sense of peace.

We joke about our yesteryear selves probably would think our today selves are lame, but these moments have been so healing & beneficial.

So as the weather continues to get nicer,

Go grab a friend 👯, get some ☀️, and regulate yourselves 😎

Weekly Progress Update for my Monthly Coaching Programs

We are in Week 3 of our 4 Week Beginner's Foundation Program!

Would I be lying if I said everyone has been 100% committed to their programs?

Yes.

Am I okay with that?

Totally.

But why? Doesn't that make you a bad coach?

No, let me explain.

Why yes, each one of my beta testers willingly joined on their own and wanted to be apart of this to make some changes in their lives.

Many of their intentions were to:

And they will get there.

But how they get there and when they get there is up to them.

See starting a routine, beginning to work with a trainer, or simply committing to yourself can seem like the hardest step is out of the way.

But this is only the beginning.

The beginning of any journey that has many twists and turns.

You'll have unexpected wins 😀and unexpected and defeating failures 🤕

The goal is not to always be perfect.

The goal is to make small, incremental changes over a long period of time.

But I don't want to wait that long ☹️

People want results fast. But never expect nor realize the actual time it takes to start to see results.

In diet culture and the fitness industry today,

CRUSH YOUR GOALS IN 6 WEEKS

LOSE UP TO 30 LBS IN 1 MONTH

SHRED FAT BY DOING THIS EASY TO FOLLOW 30 DAY CHALLENGE

See these before?

It's easy to get caught up in our desires and emotions.

It's easy to click buy and purchase something that is going to make us feel better or get us ever so close to our "dream body"

But before you click buy now, remember that this is all click-bait advertising with the goal to you buy without thinking.

Whether its golds gym or equinox, they all do it.

Equinox ad influencing you to go to the gym so that you can make yourself a gift to the world. But you already know that you don't have to go to a $200+ gym to make yourself a gift to the world.

You already are.

In this Golds Gym ad, it hits you right in the gut.

Evoking emotion on your waist and size to make you feel guilt and shame that you can't fit into your pants.

But in reality, our bodies are ever evolving and will change.

So why have any shame or guilt around that?

But gyms love to do this and will say they are a "wellness center that prides itself on helping people live healthy lives"

So the next time you see ads or "influencers" use emotion-invoking advertising,

Remind yourself,

You get to forge your own path, with your vision, and on your time.

If you are interested in joining the monthly coaching program, feel free to click this link here.

My next group starts on April 17th!

This Week's Intentions: STRONG

Nutrition is a key component to our physical wellbeing.

But getting 3-4 nutrient dense meals in EVERY day is exhausting.

Cooking, cleaning, meal prep, grocery shopping - 🕰️

So how do we do it all?

Coach John's Resilient Solution - SMOOTHIES

Its the perfect blend (see what I did there 😜) of nutrient dense foods, that can be easily meal prepped, frozen and made for the fast paced person you are.

I recently started making smoothies again and it has been a great way to get more nutrients in as I am working out more throughout the week.

When most people think of smoothies, they think of those tall, fruity concoctions from mall food courts.

Those smoothies have their benefits: They’re quick, portable, and delicious. Plus, they can be loaded with nutritious fruit.

When we choose them, we often feel we’re making “the healthy choice.”

However, some—especially the food court variety—may also include added sugar, syrups, sweetened frozen yogurt, or even ice cream.

These additives aren’t “bad.”

However, they DO add a lot of calories without a lot of nutrition. (Most sorely missed: Protein, which helps regulate your appetite and keeps you feeling satisfied for longer.)

The result? These smoothies contribute (sometimes generously) to your calorie intake, and yet aren’t very effective at keeping hanger at bay for long.

There’s a place for ALL smoothies, especially if you love them. But if you’re looking for a more nutrient-balanced, satisfying option, here’s an option you might like to know about...

The Super Shake

The Super Shake is a delicious meal (or snack, or post-workout fuel) in liquid form. It contains:

🍌Whole fruits and vegetables
🏋🏻Protein
😋Fiber and healthy fats
🥑Enough calories to feel as satisfying as a meal (without overloading you)

It takes minutes to make and—once transferred to your cool hipster Mason jar or favorite tumbler—can be consumed on-the-go.

Super Shakes work well if you’re busy and want a quick meal option. But they’re also great if you want an easier way to add calories and nutrition between meals—for example, if you’re looking to put on muscle or overall weight. Because Super Shakes are liquid, they’re easier to consume than, say, steak and potatoes.

How to Make a Super Shake

Step 1: Pick a liquid.

If you’re trying to lose weight, use water or other lower calorie drinks like unsweetened almond milk or skim milk. If you’re trying to gain weight, use whole milk or whole fat plain yogurt.

Step 2: Pick a protein powder.

Whey is the most common option and has the best tasting products. Casein, rice, pea, soy, and hemp proteins can all work, too.

Step 3: Pick a fruit.

Bananas, berries, pineapple, apples (core removed), and dark cherries (pits removed) are all great options. You can use fresh or frozen fruit.

Step 4: Pick a vegetable.

This may sound weird (or even gross), but spinach is usually the best vegetable to use as it doesn’t affect the taste at all. Other options are cooked or canned squash or pumpkin, beets (cooked), cucumber, and celery.

Step 5: Pick a healthy fat.

The best options in shakes are nuts and seeds, such as walnuts, almonds, cashews, flax seeds, chia seeds and hemp seeds. Avocado, unsweetened coconut, and dark chocolate—along with almond, cashew, and peanut butter—all work well, too.

Step 6: Pick an extra.

If you used fresh fruit, you may want to add ice for a thick and refreshing shake. If you need extra carbs, you can include more fruit or a handful of uncooked oats. You can also add cinnamon and other spices for more flavor and health benefits.

Blend it up.

And in case you want a little more help: Try this chocolate, peanut butter, and banana smoothie. It’s a real crowd-pleaser. And don’t be put off by the spinach: Though it’ll turn your smoothie green, it’s nearly undetectable flavor-wise.

6-12 oz (180-360 mL) water, unsweetened almond milk, whole milk, etc. 1-2 scoops chocolate flavored protein powder 2 bananas

1-2 fists of spinach

1-2 thumbs of peanut butter

Add ice if using fresh fruit and uncooked oats if you need more carbs

Now let’s get smoothie making!

Tag me in your story @mindfulqueer on instagram with your favorite blend of nutrient dense foods! Use #WELLNESSCLUB in your post!

Practice of the Week

Practice #8: Eat Enough Protein

Pillar: STRONG

Skill: Eat Enough Nutrients

Toolbox of Creativity:

- Add 1-2 servings of lean protein to each meal

- Identify favorite protein sources

- Add 1 palm of protein at breakfast daily

- Make and drink a daily Super Shake

- Eat 4-6 palms of protein every day

Why?

Meet individual protein needs.

Protein is important. It is the way we get all our amino acids, which repair & build muscle.

Not getting adequate protein can make it harder to get strong & maintain our progress.

But How much?

A simple way to track protein is using your hand!

1 palm = 20-30 grams of protein

Use it as a quick and simple way to track and measure your protein intake without having to use myfitnesspal

How to Do it Better?

🍴Eat your proteins first

Slow down and chew your food

Prioritize protein in every meal & snack

1 servings = 1 palm = 20-30 g

Vary your protein intake - regardless if you are vegan or vegetarian, you should implement plant based products into your daily routine. Its good for your health & the environment!

Game Plan for the Week

Choose 1x Daily Practice to follow habitually for the week (or more)

- My Daily Practice this week is:

- How Ready are you (on a scale of 1-10):

- How Willing are you (on a scale of 1-10):

- How Able are you (on a scale of 1-10):

If you score under a 6, make the daily practice easier or less frequent till you get over an avg of 8.

If you score above a 9, and you want to push yourself, try to make that daily practice a tad bit more challenging (only if you are capable of handling that)

If you want to download a copy of my Blueprint Planner - my free 90 day goal planner that allows you to breakdown any goal into daily practices to help change behaviors and smash your goals, click here!

(If you want to try Practice #1: 5 minute Action, to easiest and quickest way to building actionable habits in your life, check it out!)

🫶🏽That wraps up the Wellness Club for this Monday!

Thank you for being a loyal subscriber, and keep an eye out for some new and exciting events coming up just for Wellness Club subscribers!

If you have any questions or feedback, please send a DM or email over!

Good vibes,

John Kim (They/Them)

THE MINDFUL QUEER