Hello! Test your nutrition knowledge with our quick quiz and check out our new feature: The Weekly Whip-Up. Every Tuesday, find a tasty, healthy meal idea here to fuel your week!

1. How much protein does the average adult need per day?

• A) 20-30 grams

• B) 50-60 grams

• C) 100-120 grams

• D) 0.8 grams per kilogram of body weight

Answer: D) 0.8 grams per kilogram of body weight. Note: A general minimum recommendation, active individuals or those wishing to build muscle often require more.

2. Which of these foods is highest in protein per serving?

• A) Almonds

• B) Chicken breast

• C) Quinoa

• D) Broccoli

Answer: B) Chicken breast. It's a lean protein powerhouse, offering around 31 grams of protein per 100 grams.

3. How does Vitamin D affect bone health, particularly in midlife?

• A) It helps absorb calcium, strengthening bones.

• B) It provides energy for daily activities.

• C) It improves digestion.

• D) It enhances brain function.

Answer: A) It helps absorb calcium, strengthening bones, which is crucial for preventing osteoporosis, especially as we age.

4. True or False: As we age, our metabolism speeds up, meaning we can eat more without gaining weight.

Answer: False. Metabolism generally slows down with age, making it easier to gain weight and harder to lose it.

Tip: To counteract a slower metabolism, focus on regular physical activity, including strength training to maintain muscle mass, and use your basal metabolic rate to adjust your caloric intake. NB: Your unique basal metabolic rate is calculated on an InBody Scan.

5. What is the best source of Omega-3 fatty acids essential for heart health?

• A) Spinach

• B) Salmon

• C) Whole wheat bread

• D) Cheese

Answer: B) Salmon. Fatty fish like salmon are rich in Omega-3s, which support heart health.

6. Which of the following is a common micronutrient deficiency in midlife that can impact energy levels?

• A) Calcium

• B) Vitamin B12

• C) Iron

• D) Magnesium

Answer: B) Vitamin B12. Deficiency in B12 can lead to fatigue and neurological issues, especially in older adults.

Tip: To ensure adequate Vitamin B12 intake, include foods like eggs, dairy products, and fortified cereals in your diet, or consider taking a B12 supplement if necessary. Regular check-ups with your healthcare provider can help monitor your levels.

7. True or False: Eating more protein can help you maintain muscle mass as you age.

Answer: True. Protein is crucial for preserving muscle mass, which naturally declines with age.

8. Which food is a good source of calcium for those who are lactose intolerant?

• A) Milk

• B) Spinach

• C) Tofu

• D) Eggs

Answer: C) Tofu. Fortified tofu is an excellent source of calcium for those avoiding dairy.

9. What is the main benefit of fiber in your diet, especially as you age?

• A) Increases energy

• B) Supports digestive health

• C) Improves vision

• D) Strengthens bones

Answer: B) Supports digestive health. Fiber helps maintain a healthy digestive system, which is important as digestive efficiency can decrease with age. Aim for 25 - 30 grams of fiber a day.

10. Which of the following is a complete protein containing all nine essential amino acids?

• A) Rice

• B) Beans

• C) Quinoa

• D) Peanuts

Answer: C) Quinoa. Quinoa is a complete protein unlike most plant-based foods, making it an excellent choice for vegetarians and vegans.

Bonus Question:

True or False? Muscle weighs more than Fat.

Answer: False. Muscle does not weigh more than fat. A pound of muscle and a pound of fat both weigh the same—one pound. However, muscle is denser than fat, meaning it takes up less space in the body compared to the same weight of Fat. This is why someone with more muscle may appear leaner or more toned, even if they weigh the same as someone with a higher body fat percentage.

Muscle: Nature's Spandex

Weekly Whip Up: Anti-Inflammatory Turkey Burgers*

Ingredients:

• 1 lb (450g) ground turkey (preferably organic, lean)

• 1/4 cup finely chopped red onion

• 1/4 cup chopped fresh parsley

• 2 cloves garlic, minced

• 1 tsp turmeric powder

• 1/2 tsp ground cumin

• 1/2 tsp ground ginger

• 1/2 tsp smoked paprika

• 1/4 tsp ground black pepper (freshly ground for better anti-inflammatory benefits)

• 1/4 tsp sea salt

• 1 tbsp olive oil (for cooking)

Optional Toppings:

• Sliced avocado (rich in healthy fats)

• Mixed greens (such as spinach or arugula)

• Sliced tomato

• Red onion slices

• Dijon mustard

Instructions:

1. Mix the Ingredients: In a large mixing bowl, combine the ground turkey, chopped red onion, parsley, garlic, turmeric, cumin, ginger, smoked paprika, black pepper, and sea salt. Mix well until all ingredients are evenly incorporated.

2. Form Patties: Divide the mixture into 4 equal portions and shape each portion into a patty, about 1/2 inch thick.

3. Cook the Burgers: Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the turkey patties. Cook for about 5-6 minutes on each side until the internal temperature reaches 165°F (75°C) and the burgers are golden brown and cooked through.

4. Serve: The turkey burgers can be served on a bed of mixed greens, in a lettuce wrap or try half a whole wheat bun and eat it with a knife and fork. Optional toppings include avocado, tomato, red onion, and a dollop of Dijon mustard.

Nutritional Information (per serving, without optional toppings):

• Calories: ~150

• Protein: ~22g

• Carbohydrates: ~3g

• Fat: ~6g

Serve with a side of choice i.e., mashed sweet potatoes.

A Touch of Wednesday

Warm up 

5 minutes 

10/10 leg out rocks 

5 inchworm, shoulder tap/ push up 

10 L raises 

5/5 back lunges  

Then 

Clean drops 

Coach says 

Tech 

Complex 

Wod 

7 rnds on the 3 minutes 

1 Power Clean 

1 Hang Squat Clean 

1 STOH

Cool down