By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
The more we take care of our bodies from a young age the better we are as we get older, generally. Now, that’s not to say you’re out of luck if you start now and you’re past the age of thirty. We say this because adults will start losing a small amount of muscle mass at the age of thirty and beyond and there the work really begins.
Any time you can start taking care of your body and create consistency, is the perfect time. This shouldn’t come as a surprise since the research surrounding a more mindful and health focused lifestyle tends to prove better health outcomes. With that in mind let’s talk about how to start creating or refine a strong body at any stage of life and really any time of year.
Exercise and nutrition support healthy bones, muscles, tendons and ligaments. Did you know that up to 90% of peak bone mass is obtained by 18-20 years of age? Once we reach our late twenties the skeleton can no longer get stronger, as those bones “seal off”. Nutrients like calcium, vitamin D, protein, magnesium, vitamin K and other nutrients help support good bone health. Muscle is also built through a combination of exercise and good nutrition. Protein is paramount for muscle growth and maintenance but not all proteins are created equally. High-quality protein-rich foods and ingredients include foods like meat, dairy, eggs, soy and the list goes on.
With this information in mind there can be multiple different health messages circling around “building a lean summer body” or “lean out by summer” and the list will go on. So let’s reframe how and where to start building a better body structure with 2 core things.
Calcium and Vitamin D are typically paired together, and for a good reason. While you can find these foods individually they are strongest when paired together because of how they are better absorbed. A few of those roles these two play are: reducing inflammation, aiding in cell growth, aiding in neuromuscular and immune function, glucose metabolism, and bone growth and remodeling.
Without vitamin D, bones would be brittle and may lead to potential negative health problems. Some possible food options to include in your diet might be things like: kefir, Greek yogurt, and ultra-filtered milk. Since the bones are no longer able to absorb these nutrients it’s important to curate a diet that includes these foods so that they can be circulating in the body and be put to good use.
Protein is one of the essential building blocks for our entire being. Whether it is coming from an animal or plant based source, the body always appreciates the intake. Now, while animal sources are the best source of protein the plant-based protein does also play an important role. Protein has so many different jobs: build and repair muscles and bones, maintain proper pH, balances fluid, bolsters up the immune health, makes hormones and enzymes, and so much more.
These two things, along with many others are critical for success in setting up your summer body, but for a lifetime. The foundations of these things are key and by moving and growing forward not only are you setting up your general health but you are taking the steps to heal where you’re currently at for a better future.
Protein Packed Elote Pasta
INGREDIENTS
1, 8oz Banza Shells
1, 15oz Can No Salt Added Corn
1 Small Avocado
2 Limes, Juiced and zested
1/3 C. Plain Nonfat Greek Yogurt
1/2 Tbsp. Chili Powder
1/2 Tbsp. Paprika
1/4 bunch Cilantro
1/4 C. Cotija Cheese
Salt and Pepper as Desired
DIRECTIONS
1. Boil pasta for 1 minute less than package instructions
2. In a medium bowl, mash avocado
3. Mince cilantro
4. Add lime juice and zest, and greek yogurt, chili powder, paprika, and cilantro leaving a little for the topping
5. Add corn and pasta and gently toss to combine
6. Top with leftover cilantro and cotija cheese
