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Our bodies are constantly exposed to microplastics through food, water, and air. The good news is that certain foods may actually help protect us from these harmful particles.

These natural shields might be sitting in your kitchen right now.

Read 🔽 below! 

🍎 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Is There Food That Can Protect You From MicroPlastics?

• Article Explained Simple: Does Training to Failure Help?

• Top 3 Exercises to Build Muscle as a Woman over 40

• Healthy High Protein Turkish Lunch Recipe

Is There Food That Can Protect You From MicroPlastics?

Microplastics are everywhere. These tiny plastic particles, less than 5mm in size, have infiltrated our food, water, and even the air we breathe. An average person consumes about a credit card's worth of plastic every week. This is concerning because microplastics can disrupt our hormonal balance, damage our organs, and even alter our gut microbiome.

But nature might have given us tools to fight back. Recent research suggests certain foods may help protect our bodies from the harmful effects of microplastics.

Apples contain a compound called pectin, which can bind to microplastics in the digestive tract. This binding prevents the microplastics from being absorbed into the bloodstream, allowing them to be safely eliminated from the body. The pectin in apples essentially creates a protective barrier in your gut.

Green tea is another powerful ally. Rich in catechins, green tea has been shown to reduce the oxidative stress caused by microplastics. These catechins act as antioxidants, neutralizing the harmful free radicals generated when microplastics interact with our cells. A daily cup of green tea could provide significant protection.

Fermented foods like yoghurt, kefir, and sauerkraut support your gut microbiome, which plays a crucial role in dealing with microplastics. The beneficial bacteria in these foods help maintain gut integrity, preventing microplastics from causing inflammation or penetrating the gut lining.

Turmeric contains curcumin, a compound with potent anti-inflammatory properties. Since microplastics often trigger inflammation in the body, consuming turmeric regularly can help mitigate this harmful effect. Adding black pepper enhances curcumin absorption, making it even more effective.

Foods high in fibre, such as beans, lentils, and whole grains, can help trap microplastics in the digestive tract and facilitate their elimination. Think of fibre as a broom that sweeps microplastics through your system before they can cause harm.

Berries, especially blueberries and strawberries, are rich in anthocyanins, which have been shown to protect cells from the damage caused by microplastics. These powerful antioxidants shield your cells from the oxidative stress that microplastics can induce.

While these foods can help, reducing your exposure to microplastics remains important. Use glass containers instead of plastic ones, avoid heating food in plastic, and drink filtered water when possible. These steps, combined with a diet rich in protective foods, can significantly reduce your microplastic burden.

The research in this area is still evolving, but the evidence suggests that a diet rich in these protective foods can be a powerful defence against the unavoidable microplastics in our environment.

By making simple dietary changes, we can give our bodies the tools they need to minimize microplastic damage.

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Top 3 Exercises to Build Muscle as a Woman over 40

1. Deadlifts
   
   They target multiple muscle groups simultaneously, including the hamstrings, glutes, back, and core.
   

   For women over 40, deadlifts are particularly beneficial because they strengthen the posterior chain, improving posture that tends to suffer with age.
   

   Two sessions per week with 3 sets of 8-12 repetitions will yield noticeable results.
   
   

2. Squats with resistance
   
   Squats primarily target the quadriceps, hamstrings, and glutes, the largest muscle groups in the body.
   

   For women over 40, squats help maintain functional strength for everyday activities and protect knee joints by strengthening the surrounding muscles.
   
   They also stimulate the production of growth hormone, which declines with age.
   

   Aim for 3 sets of 10-15 repetitions twice weekly.
   
   

3. Push-ups with variations
   
   Push-ups are exceptional for building upper body strength, particularly in the chest, shoulders, and triceps.
   

   For women over 40, push-ups help combat the forward shoulder posture that develops from desk work and smartphone use.
   

   Perform 3 sets of 8-12 repetitions three times weekly.
   

   For optimal results, combine these exercises with adequate protein intake (at least 1.2g per kg of body weight daily) and ensure sufficient recovery between sessions.
   

Vote below to choose the diet for next week’s recipe

Healthy High Protein Turkish Lunch Recipe (makes 4 servings)

Turkish cuisine combines rich flavours with healthy ingredients, making it perfect for a nutritious lunch option.

This high-protein Turkish lunch plate features tender chicken kebabs, bulgur pilaf, and a refreshing yoghurt sauce.

It's packed with protein to keep you full and energized throughout the day.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 420 kcal

• Protein: 40 g

• Carbohydrates: 35 g

• Sugars: 6 g

• Fat: 15 g

The Ingredients

• For the Chicken Kebabs:

  • 400g boneless, skinless chicken breast, cut into 1-inch cubes

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 tablespoon lemon juice

  • 1 teaspoon paprika

  • 1 teaspoon ground cumin

  • 1/2 teaspoon dried oregano

  • 1/4 teaspoon cayenne pepper (optional)

  • Salt and pepper to taste

• For the Bulgur Pilaf:

  • 120g bulgur wheat (3/4 cup)

  • 240ml low-sodium chicken broth (1 cup)

  • 1 small onion, finely chopped

  • 1 tablespoon olive oil

  • 1/4 cup fresh parsley, chopped

  • 1 teaspoon dried mint

  • Salt and pepper to taste

• For the Yogurt Sauce:

  • 200g Greek yoghurt (3/4 cup)

  • 1 small cucumber, grated and drained

  • 1 clove garlic, minced

  • 1 tablespoon fresh dill, chopped

  • 1 teaspoon lemon juice

  • Salt to taste

• For Serving:

  • 1 medium tomato, sliced

  • 1/2 red onion, thinly sliced

  • Lemon wedges

  • Fresh parsley and mint leaves for garnish

The Instructions

• Prepare the Chicken: In a bowl, combine olive oil, minced garlic, lemon juice, paprika, cumin, oregano, cayenne (if using), salt, and pepper. Add the chicken cubes and toss to coat. Cover and marinate in the refrigerator for at least 30 minutes.

• Thread the marinated chicken onto skewers.

• Preheat your grill, grill pan, or oven to medium-high heat (about 200°C/400°F). Cook the chicken skewers for 10-12 minutes.

• Prepare the Bulgur Pilaf: Heat olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

  Add the bulgur wheat and stir for 1-2 minutes to toast it slightly.

• Cover and simmer for about 15 minutes, or until the bulgur has absorbed all the liquid and is tender.

  Make the Yogurt Sauce: Squeeze the grated cucumber to remove excess moisture. In a bowl, combine the Greek yoghurt, drained cucumber, minced garlic, chopped dill, lemon juice, and salt.

  Assemble the Meal: Divide the bulgur pilaf between plates. Add the chicken kebabs alongside.

This colourful and flavorful Turkish lunch plate is perfect for meal prep. You can prepare the components ahead of time and assemble them for a quick, nutritious lunch throughout the week.

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