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Hey fitness nerds!

I am sure you have been hearing a lot about microplastics recently.

We ingest 500 mg of microplastics daily. Found in the water we drink, the food we eat and the air that we breathe.

That is a crazy statistic and it scares the shit out of me.

So I spent 40+ hours researching about it.

Read 🔽 below if you want to learn how to avoid microplastics.

🫁 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Microplastics and what it does to our bodies

• Article Explained Simple: Why Fluoride in Tap Water is Killing You

• Tips of the Day

• Healthy Pasta Bolognese Recipe

Microplastics and what it does to our bodies

You might have heard about microplastics lately.

But what exactly are they?

Microplastics are tiny plastic particles less than 5 millimeters in size.

There are two types of microplastics: primary and secondary.

Primary microplastics are intentionally manufactured, like microbeads in personal care products, while secondary microplastics come from the breakdown of larger plastic items.

So, how do these tiny particles end up in our bodies?

We can ingest microplastics through contaminated food and water, inhale airborne particles (tires material that goes into the air whilst driving), or even absorb them through skin contact.

Some common sources of microplastics in our daily lives include seafood, tap water, meat, vegetables, and even household dust.

But what does this mean for our health?

Studies have shown that microplastics can cause a range of health issues.

The scariest consequences are cancer, infertility, and diabetes. In the bowels, they can lead to inflammation and changes in the gut microbiome. Inhaled microplastics can cause respiratory difficulties and permanent respiratory fibrosis.

Microplastics is also linked to increased obesity.

Other concerns include DNA damage and immune response.

So, what can we do to avoid ingesting microplastics?

Reducing our plastic use is a great start. Microplastics line all of the takeaway cups and boxes, clothing, bottles and cups. The best practice is to use glass bottles, cups and boxes. Wear 100% cotton or wool because modern clothing (Zara, H&M, Primark…) lines the clothing with microplastics. When it comes to clothing, choose natural fibres over synthetic ones.

Filtering your drinking water can also help remove microplastics from tap water. Tap water is a huge source of microplastics. And if you're worried about your tap water, consider drinking Aqua Panna in glass bottles, as it has the lowest microplastic levels.

When it comes to food, be mindful of what you're eating. Avoid processed foods and opt for fresh, whole foods instead. Farmers’ market is a great source of true organic food.

Using Teflon pans leads to the ingestion of microplastics too.

Try to buy products with minimal or no plastic packaging.

At the end of the day, protecting our health and the environment from microplastic pollution is crucial.

By making small changes in our daily lives, we can make a big impact.

So let's start today and work towards a microplastic-free future.

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Article of the Week

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3 foods to avoid if you really want to be healthy

Here are three foods to avoid if you really want to be healthy:

1. Tap Water
   
   Studies have shown that fluoride can affect our cognitive function and even damage our bones.
   
   So, what's the alternative?
   
   Try filtering your water with a reverse osmosis system or buy spring water that is in glass bottles like Aqua Panna.
   

2. Seed Oils
   
   Seed oils like canola, soybean, peanut and sunflower oil are often touted as healthy options, but they're actually pretty bad for us.
   
   These oils are highly processed and contain high levels of omega-6 fatty acids, which can cause inflammation in the body.
   
   Inflammation is linked to a host of health problems, including heart disease and cancer. Instead, opt for healthier fats like olive oil, coconut oil, avocado oil, or grass-fed butter.
   

3. Sugar
   
   We all know sugar isn't great for us, but do you know just how bad it can be?
   
   Consuming too much sugar can lead to weight gain, insulin resistance, and metabolic diseases like diabetes.
   
   It can also cause inflammation in the body and weaken our immune system.
   
   So, how can we avoid it? Start by reading labels and avoiding processed foods that are high in added sugars. Instead, satisfy your sweet tooth with natural options like fresh fruit.

By avoiding these three foods, you'll be well on your way to a healthier lifestyle.

Remember, it's not about being perfect but making small changes that add up over time.

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

Healthy Pasta Bolognese Recipe (makes 4 servings)

Pasta is great. But it is not the best in terms of macros.

My recipe is healthy, high in fibre, high in protein, and rich in vitamins and minerals.

But the most importantly, it is hella 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: 400 kcal

• Protein: 30 g

• Carbohydrates: 50 g

• Sugars: 10 g

• Fat: 10 g

The Ingredients

• For the Bolognese sauce:

  • 1 tablespoon olive oil

  • 1 medium onion, finely chopped (150g, about 1 cup)

  • 2 cloves garlic, minced

  • 2 medium carrots, finely chopped (150g, about 1 cup)

  • 2 celery stalks, finely chopped (100g, about 1 cup)

  • 500g lean ground turkey or chicken (about 1 lb)

  • 800g canned diced tomatoes (2 cans, about 4 cups)

  • 60g tomato paste (1/4 cup)

  • 120ml low-sodium chicken broth (1/2 cup) like Brodo

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • Salt and pepper to taste

  • 1 bay leaf

• For the pasta:

  • 300g whole grain pasta (about 3 cups)

• Optional toppings:

  • Freshly grated Parmesan cheese

  • Fresh basil leaves

The Instructions

1. Prepare the Bolognese Sauce:

   • Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion, minced garlic, chopped carrots, and chopped celery. Sauté for about 5-7 minutes, or until the vegetables are tender.

   • Add the ground turkey or chicken to the skillet. Cook, breaking it up with a spoon, until it is no longer pink.

   • Stir in the diced tomatoes, tomato paste, and chicken broth. Add the dried oregano, dried basil, salt, pepper, and bay leaf. Bring the mixture to a simmer.

   • Reduce the heat to low and let the sauce simmer for about 30-40 minutes, stirring occasionally, until it thickens and the flavors meld together. Remove the bay leaf before serving.

2. Cook the Pasta:

   • While the sauce is simmering, cook the whole grain pasta according to the package instructions. Drain and set aside.

3. Assemble the Dish:

   • Serve the Bolognese sauce over the cooked pasta. Top with freshly grated Parmesan cheese and fresh basil leaves if desired.

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

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