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Yesterday, as I was walking, I started thinking about which one food I would choose to eat for the rest of my life.

Not just considering the taste, but also the nutritional value; its mineral and vitamin content, and the variety of dishes I could make with it.

Here’s what I discovered:

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• One food for the rest of my life and Why?

• Article Explained Simple: L-Theanine

• 3 Workouts I Do at Home for a toned belly

• Healthy High Protein Overnight Oats Recipe

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One food for the rest of my life and Why?

If I could pick one food for the rest of my life, it would be beef. More specifically, steak. And not just because of its flavour.

Beef is incredibly versatile. You can make so many dishes with it:

1. Steak

2. Burgers

3. Stew

4. Roast beef

5. Beef stroganoff

6. Beef tacos

7. Beef stir-fry

8. Beef kebabs

9. Beef chili

10. Beef jerky

But the real reason I'd choose beef is its nutritional profile. It's packed with essential vitamins and minerals:

• Vitamin B12: crucial for brain function and red blood cell formation

• Iron: essential for oxygen transport in the blood

• Zinc: important for immune function and wound healing

• Selenium: a powerful antioxidant

• Niacin: helps with energy metabolism

• Vitamin B6: important for brain development and function

• Phosphorus: necessary for bone health

Beef is a superfood for the human body. It's an excellent source of high-quality protein, which is essential for muscle growth and repair. The fat in beef, particularly from grass-fed cows, contains omega-3 fatty acids and conjugated linoleic acid, which have anti-inflammatory properties.

Beef also contains creatine, which can improve muscle strength and performance. It's rich in carnosine, an antioxidant that helps reduce muscle fatigue.

To get the most health benefits from beef, it's best to choose grass-fed, organic varieties. Grass-fed beef has a better nutrient profile than grain-fed.

As for preparation, grilling or broiling are great methods. They allow excess fat to drip away while preserving the meat's nutrients. However, avoid charring the meat, as this can create harmful compounds.

Slow-cooking methods like stewing or braising are also excellent, as they make the meat tender and easy to digest.

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3 Workouts I Do at Home for a toned belly

Want a toned belly without hitting the gym? Here are three workouts I swear by:

1. Plank variations
   
   Do 3 sets of 30 seconds each: standard plank, side plank (both sides), and mountain climber plank.
   
   Planks are fantastic for engaging your entire core.
   
   They not only work your abs but also your lower back and obliques.
   
   This exercise improves posture and stability too.
   

2. Russian twists
   
   Perform 3 sets of 20 reps (10 each side).
   
   Russian twists target your obliques and help define your waistline.
   
   They also engage your hip flexors and lower back, promoting overall core strength.
   

3. Bicycle crunches
   
   Do 3 sets of 30 seconds each.
   
   Bicycle crunches are a dynamic exercise that works your entire core, especially the lower abs and obliques.
   
   The twisting motion also helps burn calories, aiding in overall fat loss.
   

These exercises are effective because they engage multiple muscle groups simultaneously, boosting calorie burn and muscle toning.

For best results, combine these workouts with a balanced diet and regular cardio exercise.

Honorable mentions:

• Dead bug

• Leg raises

• Flutter kicks

• Hollow body hold

• V-ups

Remember, consistency is key. Do these exercises 3-4 times a week, and you'll start seeing results in no time.

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

Healthy High Protein Overnight Oats Recipe (makes 4 servings)

Overnight oats are great because you can prepare them the day before and just grab them from the fridge.

On top of that, it is high in protein 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: 250 kcal

• Protein: 20 g

• Carbohydrates: 30 g

• Sugars: 8 g

• Fat: 7 g

The Ingredients

• 120g rolled oats (1 1/2 cups)

• 60g vanilla protein powder (1/2 cup)

• 240ml unsweetened almond milk (1 cup)

• 240g Greek yogurt (1 cup)

• 1 tablespoon chia seeds

• 1 tablespoon honey or maple syrup (optional, for sweetness)

• 1 teaspoon vanilla extract

• 1/2 teaspoon ground cinnamon

• Fresh berries, nuts, or seeds for topping (optional)

The Instructions

1. Combine Ingredients:

   • In a large mixing bowl, combine the rolled oats, protein powder, almond milk, Greek yogurt, chia seeds, honey or maple syrup (if using), vanilla extract, and ground cinnamon.

2. Mix Well:

   • Stir all the ingredients together until well combined. The mixture should be thick but not too dry; if needed, add a little more almond milk to reach your desired consistency.

3. Portion and Refrigerate:

   • Divide the mixture evenly into 4 jars or airtight containers. Cover and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and the flavors to meld.

4. Serve:

   • In the morning, give the oats a good stir and top with your favorite fresh berries, nuts, or seeds if desired. Enjoy cold or warm up in the microwave if you prefer.

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