Wellness Wednesday Issue #18

As adults, we’re continually learning, whether it’s a new skill, hobby, or even how to navigate life’s challenges.

The thing is, adult learning can be challenging, and it’s not as simple as it was when we were kids. We’re busy, set in our ways, and sometimes, let’s be real, a little bit lazy.

So let’s back up and start with Adult Learning Theory.

One key aspect of adult learning theory is knowing our learning style. Are you a visual learner who needs to see information to understand it? Or an auditory learner who prefers to listen to information? Perhaps you’re a kinesthetic learner who learns best by doing. Knowing your learning style can help you tailor your learning approach to fit your needs.

Another aspect of adult learning theory is understanding the importance of relevance. We’re less interested in abstract concepts and more interested in practical skills and knowledge that we can apply immediately. Understanding the relevance of what we’re learning can increase our motivation and engagement.

It also emphasizes the importance of self-directed learning. As adults, we take responsibility for our own learning, setting our own goals and timelines. We’re also more likely to seek out learning opportunities that align with our interests and needs.

Put Adult Learning Theory into action:

1. 🧠 Determine your learning style: There are many resources available online to help you determine your learning style. Try taking a learning style quiz or assessment to gain insight into your preferred learning approach.
2. 🤔 Connect new information to previous experiences: This will help you make sense of the new information and remember it better.
3. 🗣️ Use active learning methods: Active learning methods, such as group discussions, role-playing, and hands-on activities, can help you learn more effectively. These methods engage you in the learning process and help you apply what you learn to real-life situations.
4. 🏆 Set clear goals: When you have clear learning goals, you are more likely to stay motivated and engaged in the learning process. Set SMART goals for what you want to learn and how you will apply it in your life.
5. 🔁 Practice, practice, practice: Put your learning into practice as soon as possible. This will help you retain the information and develop new skills more effectively.

Protein – it’s the superhero nutrient that keeps our bodies strong, healthy, and functioning like a well-oiled machine.But why exactly is it so important, and how much do we really need?

What is protein?

Simply put, it’s a macronutrient made up of amino acids that are the building blocks of our body’s cells, tissues, and organs. It helps to repair and maintain our muscles, bones, skin, and hair, and even plays a role in our immune system.

How much protein do we actually need?

The general recommendation is about 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 68 kilograms (150 pounds), you should aim for around 55 grams of protein each day. However, this can vary depending on your age, gender, and activity level. For example, if you’re consistently working out, you may need to increase your protein intake to support muscle growth and recovery.

What happens when you don’t eat enough protein?

Without enough protein, your body is like a construction site without any materials — no tools, no progress, just a whole lot of unfinished projects. Muscles, organs, and tissues suffer, leading to weakness, poor performance, and a compromised immune system.

In extreme cases, a lack of protein can lead to a condition called kwashiorkor, which is characterized by severe malnutrition and can result in stunted growth, edema, and other serious health complications.

What’s up with the anabolic window?

You may have heard that consuming protein immediately after a workout is crucial for muscle growth and repair. While there is some truth to this, it’s not as time-sensitive as you may think. The anabolic window is actually more like a four to six-hour window, so don’t stress if you can’t chug a protein shake within 30 minutes of your workout. Just be sure to refuel with a protein-packed snack or meal within a few hours of exercise.

Examples of high protein sources that are good for you

Lean meats like chicken, turkey, and fish are great options, as well as dairy products like Greek yogurt and cottage cheese. If you’re going for plant-based, try incorporating more legumes like beans, lentils, and chickpeas, as well as nuts and seeds into your diet.

💪 Check out these high protein meals for inspo.

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