Hey fitness nerds!

Our habits define us.

One habit, destructive enough, can prevent us from winning in life.

I read a series of studies and books on habits and these are takehome messages:

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Your habits are killing you

• Article of The Week: Habit: Smoking, and how it is killing you.

• Tips of the Week

• Healthy Lasagna Recipe

Your habits are killing you

Unhealthy eating.

Too much sugar.

Sedentary lifestyle.

Poor sleep habits.

Stress.

Excessive screen time.

All these habits are altering the trajectory of your life.

Steering you towards a future marred by health complications, reduced quality of life, and potentially shortened lifespan.

We all have bad habits. And it is hard to break them.

Success = (Good Habits x Impact on your life) - (Bad Habits x Impact on your life)

Breaking bad habits starts with awareness.

You need to identify the habits that are detrimental to your health and well-being and understand the triggers and rewards associated with them.

It's about more than just stopping negative behaviours - it's about starting positive ones that can eventually become second nature.

The power of habits lies in their compound effect.

Good compounds. But so do bad habits.

Small daily changes can seem insignificant in the short term, but over time, their cumulative impact can be transformative.

Just as good habits can build and result in significant positive outcomes over time, bad habits can compound negatively, leading to a cascade of unwanted consequences.

This cumulative impact warrants the urgency of addressing harmful habits now.

Rather than waiting until they've caused irreversible damage.

Take action now.

Be prepared to suffer today for a better future.

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Article of the Week

3 Tips to maximise daily protein intake

Protein is the most important macronutrient for both weight loss and bulk.

It is the key building block of your muscles.

It is great for satiety while cutting. And crucial to build muscle while bulking.

Hence, I put down my three best tips to maximise protein consumption each day.

1. Protein Breakfast
   
   Kickstart your day with a protein-rich breakfast.

   Consider Greek yoghurt, eggs, cottage cheese, or protein smoothies.
   
   Not only high in protein but can also keep you satiated for longer.
   
   

2. Incorporate a protein source in each meal
   
   It is easy to hit the daily protein target.
   
   Make sure to incorporate a protein source into each meal.
   
   My choices are lean meats, poultry, fish, tofu, legumes, or nuts.
   
   Meals with adequate protein can help maintain muscle mass and support overall health.
   

3. Protein snacks

   
   Opt for snacks that are rich in protein instead of high in simple carbohydrates (sugar).
   
   Examples: almonds, a hard-boiled egg, a slice of turkey, a protein shake, greek yoghurt, cottage cheese, or a protein bar.
   
   They are low in calories and packed with protein. On top of that, they keep you full between meals.
   
   Make sure to utilize protein supplements like whey protein.

Make sure to do rest days as well.

This Week’s Recipe

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

Healthy Lasagna Recipe (makes 8 servings)

I am a sucker for good Italian food.

But macros are not the best. Lots of cheese, cream and butter.

That’s why I made this healthy lasagna recipe.

It is simple and delicious!

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: Approximately 350-400 kcal per serving

• Protein: 35 g

• Carbohydrates: 45 g

• Sugars: 8 g

• Fat: 12 g

The Ingredients

• Lean ground turkey: 500g (1.1 lbs)

• Whole wheat lasagna noodles: 250g (9 oz)

• Ricotta cheese (low-fat): 450g (1 lb)

• Mozzarella cheese (part-skim, shredded): 200g (7 oz)

• Parmesan cheese (grated): 50g (1.75 oz)

• Spinach (fresh or frozen, thawed): 300g (10.5 oz)

• Marinara sauce (no sugar added): 700g (24.5 oz)

• Olive oil: 1 tablespoon (15ml)

• Onion (chopped): 150g (5.3 oz)

• Garlic (minced): 2 cloves (approximately 6g)

• Egg (lightly beaten): 1 large

• Salt: 1 teaspoon (5g)

• Black pepper: ½ teaspoon (2.5g)

• Italian seasoning: 1 tablespoon (3g)

• Water: As needed for boiling noodles

The Instructions

1. Prep the Ingredients:

   • Preheat your oven to 180°C (350°F).

   • If using fresh spinach, wash and chop it. If using frozen, ensure it's thawed and drained.

2. Cook the Turkey:

   • Heat olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.

   • Add the ground turkey, breaking it apart with a spoon, and cook until it's no longer pink. Season with salt, pepper, and Italian seasoning.

   • Stir in half of the marinara sauce and simmer for 10 minutes, allowing the flavours to meld.

3. Prepare the Cheese Mixture:

   • In a bowl, mix the ricotta cheese, beaten egg, and spinach. Add a pinch of salt and pepper to taste.

4. Assemble the Lasagna:

   • Spread a thin layer of the remaining marinara sauce on the bottom of a 9x13 inch (23x33 cm) baking dish.

   • Layer the whole wheat noodles over the sauce, followed by the turkey mixture, spinach-ricotta mixture, and a sprinkle of mozzarella and Parmesan cheese.

   • Repeat the layers, ending with a layer of noodles topped with marinara sauce and the remaining cheese.

5. Bake:

   • Cover the dish with aluminium foil and bake for 25 minutes. Then, remove the foil and bake for an additional 15 minutes or until the cheese is bubbly and slightly golden.

6. Rest and Serve:

   • Let the lasagna sit for 10 minutes after baking. This allows it to set and makes it easier to cut.

   • Serve hot and enjoy!

And there you have it.

A delicious dinner with great macros that feeds 6-8 people!

Vote for the next week’s Recipe by clicking the button below

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