Jan Book Club: Forever Strong
WOW - talk about starting our new Twist Yoga Book Club STRONG!
Forever Strong by Dr. Gabrielle Lyon
Below is some of the goodness we learned that was shared in our weekly emails…
Statistics I found interesting:
+ 75% of Americans don't get the federally recommended weekly minimum of 150 minutes of moderate-intensity exercise (we can fix that!)
Your body reaps the benefits of resistance training for up to two days after your workout because exercise improves insulin-stimulated glucose uptake (can you say "Yoga Sculpt"?)
After about age 50, muscle mass decreases at an annual rate of 1 to 2 percent. EEK! That's a scary fact and I know I am going to keep focusing on adding in more strength training in my Yoga Sculpt classes.
Quality affects quantity - the graph on page 125 with Amino Acids food per oz: White beans look like a great source. (check out my hummus recipe below)
Omega-3 fatty acids are a group of essential polyunsaturated fats that need to come from dietary sources since the body can't make them. Good sources are flaxseeds, pumpkin seeds and walnuts.
Quote that moved me:
Imagine what is possible when we replace:
"I can't do it"
"This is too hard"
"I'm not good at this"
"I'm too old to try new things"
with:
"This may take some time and effort."
"I'm still learning. I'll keep trying"
"I can use a different strategy"
'This will get easier with practice."
As I get deeper into this book, I see that Dr. Lyon is very adamant about protein - specifically animal-sourced protein. As someone who is trying to move more plant-centered, this will be a challenging part for me. But, I always want to do my research and understand there are many sides to health. Even if we may differ here, it's been helpful for me to think baout my protein intake as it's not something I typically focus on.
A few things from the Lyon Protocol I found interesting:
The Eating Style Quiz on page 178
The Coconut Milk "Ice Cream" recipe on page 192 - SOOOO yummy!
Reference to the InBody scan machine on page 200. This is what we will have at the studio for our gathering on Feb. 2nd
The "Muscle-Mind Connection" on page 246
LEARN MORE:
Looking for something to binge?
"You are what you eat - a Twin Experiment"
I really enjoyed watching this new Netflix mini series. Chronicling the recent Stanford University study of identical twins, the series follows twin pairs: one of whom was put on a vegan, or plant-based, diet (free of meat, seafood, eggs, and dairy), while the other ate an omnivore diet (including plants, meat, and animal products).
Check it out to learn more about the food industry, the mechanics and science behind health markers and potentially open your mind to new ideas. LINK TO PREVIEW.
Recipe I liked:
White Bean and Garbanzo Hummus
First off, you should know I don't follow recipes and I don't measure. (which is why I don't bake!). I'm what you call an "intuitive cooker". I made this last night and it was yummy...
Add to food processor:
Can of drained garbanzo beans
Can of drained white beans
Big scoop of tahini
Juice and zest of 1 lemon
Spices (I did turmeric, garlic and random chopped herbs)
Blend er' up and serve with a drizzle of good EVOO and a sprinkle of finishing salt. You could also sprinkle flax and pumpkin seeds on top for bonus Omega-3s!
I ate with red bell pepper wedges. You can season this any way you want (red pepper flakes, mexican or italian spices, etc) for any variation you like.
PODCAST SUPPORT:
What works and what doesn't? You may be surprised at some of the myths that may not serve you. I love listening to Huberman Lab to dive deep in a science-based yet accessible way.
What Podcasts do you love?
OUR FEBRUARY BOOK is Breath: The New Science of a lost Art by James Nestor.
No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you're not breathing properly.
Want to join? Go to our Twist Yoga Book Club Page to sign up!