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M9 (2) (ADDITIONAL LEARNINGTRE (PROTEIN & AMINO ACID REQUIREMENTS IN…
M9 (2)
ADDITIONAL LEARNINGTRE
PROTEIN & AMINO ACID REQUIREMENTS IN HUMAN NUTRITION
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
HIGH ANIMAL PROTEIN INTAKE ASSOCIATED WITH HIGHER, PLANT-PROTEIN WITH LOWER MORTALITY RATE
https://www.sciencedaily.com/releases/2016/08/160801113654.htm
PROTEIN
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
14 GREAT SOURCES OF CLEAN PROTEIN
https://www.mindbodygreen.com/0-12047/14-great-sources-of-clean-protein.html
THE SMART SEAFOOD BUYING GUIDE
https://www.nrdc.org/stories/smart-seafood-buying-guide
WHAT IT MEANS TO REALLY TAKE CARE OF YOURSELF
https://tinybuddha.com/blog/what-it-means-to-really-take-care-of-yourself/
TED TALK PLAYLIST: THE IMPORTANCE OF SELF-CARE
https://www.ted.com/playlists/299/the_importance_of_self_care
ADOPTING A SELF-CARE MINDSET THAT WILL STICK
http://www.huffingtonpost.com/emily-madill/adopting-a-selfcare-minds_b_13883786.html
TREAT YOURSELF TO SELF-CARE
PHYSICAL BODY
• Ample quality sleep
• Checkups
• Healthy diet
• Regular exercise
• Massage
• Acupuncture
• Baths
• Daily outdoor time
SPIRITUAL BELIEFS
• Nature walks
• Meditation and prayer
• Religious practices
• Yoga
• Forgiveness
• Gratitude
• Creating time to just be
AREAS
• Physical body
• Emotional and mental state
• Spiritual beliefs
• Relationship to self
• Relationship to others
• Work
EMOTIONAL & MENTAL STATE
• Laughter
• Crying
• Hobbies
• Loving
• Free writing
• Reading
• Morning and/or evening routines
• Budgeting
• Traveling
RELATIONSHIPS TO OTHERS
Dating
• Joining a club or group
• Time with friends
• Time with children
• Family visits
• Vacationing
• Conversations
• Getting involved in a cause
• Communicating your wants
and needs
RELATIONSHIP TO SELF
• Daily journal
• Engaging the senses
• Cooking
• Vision boards
• Positive self-talk
• Goal setting
• Alone time
• Celebrating your successes
• Treating yourself to what’s
important to you
WORK
• Boundary setting
• Goal setting
• Supporting and acknowledging
yourself and others
• Taking time off
• Learning new skills
• Self-advocating
MY SELF-CARE
Get good sleep
Schedule nature walks
Practice affirmations
Do physical activity from a place of love
Do yoga and meditate
THE POWER OF SELF-CARE
• Any activity that nurtures and refuels you on a deep level
• Go through your routines with presence and awareness
• Positive ripple effect on your entire life
• Same day can be changed with self-care
• You can't give if you feel depleted; you end up feeling resentment
EXAMPLES
• Bath, massage, mani/pedi, walk/hike, breath-work, yoga, art, talk therapy, cooking, eating out
5 SELF-CARE ACTIVITIES
• Yoga, massage, walk in nature, health events, creative outfits
*You will be pulled in many different directions; it's your responsibility to be the CEO of your life so you can give from a place of love… Secret to wildly satisfying life and business
• We often feel guilty when practicing self-care
• Incredibly productive - high leverage business tool
• Sets the foundation for how you live your life and run your business
• You become a magnet - what are you doing? how do you look so great?
• You are selling your lifestyle! You don't have to be perfect, but you do need to continue taking care of yourself
• Self-care will ebb & flow
• Becomes like brushing your teeth
*
Schedule into your calendar & treat it like an important meeting (PRIORITIZE IT)
Accountability partners - check in once a week to make sure you're on point with your self-care
Build a support team
LOSE THE BUSINESS
• Remove environmental factors (like messy apartment) so you can feel calm and present and engaged in self-care (don't be on your phone… Focus on one thing at a time)
ASSIGNMENTS
EXPERIMENT WITH PROTEIN
In this week’s module, Joshua encourages you to experiment with eating different types of protein and notice what makes you feel best. Explore one of the less conventional proteins, like green peas, quinoa, tempeh, or game meat. Experiment with the amount of protein in your diet and the frequency that you include different protein sources to see what works for you.
Introduce a new form of self-care to your routine by making a list of activities that resonate with you. Then pick one to experiment with this week. Hold yourself accountable by scheduling the activity in your calendar or sharing your intention with your Accountability Coach. Be sure to notice how you feel after taking this extra time to nurture yourself. Keep your list of self-care ideas on hand as a reminder to schedule time for yourself and continue experimenting with different types of self-care.
GET IN TOUCH WITH YOUR PRIMAL SELF
Mark Sisson presents the powerful idea that people can reprogram their genes in the direction of health by following a primal diet and primal lifestyle laws. For one day, consider tuning in to your primal self by taking a break from technology and processed foods – get moving instead! Imagine you’re one of your preagricultural ancestors and take part in a primal physical activity like hiking, sprinting, dancing, or testing your strength.
Consider this exercise as an opportunity to tune in to your body, including energy levels and any food cravings you may experience. Use a journal to track your feelings and have fun experimenting!
DISCUSSIONS
PRIMAL SUSTAINABILITY
PROTEIN
SELF CARE