Hello everyone😃 Happy Wednesday! Do you know protein is essential for your body — supporting muscle growth, metabolism, and immune function, and keeping you full longer. Wondering where to get your protein? Let’s dive in! ⬇️ ✨ Why Protein Matters: ✅ Builds & repairs muscles for strength and recovery ✅ Supports metabolism to burn fat & boost energy ✅ Strengthens the immune system to fight infections ✅ Keeps you full longer, reducing unnecessary snacking 🥩 Best Protein Sources: 🐔 Animal-Based Proteins: Lean meats (chicken, turkey, lean beef) — High in protein & iron Fish (salmon, tuna, cod) — Loaded with heart-healthy omega-3s 🌱 Plant-Based Proteins: Legumes (beans, lentils, tofu) — Fiber-rich & great for heart health Nuts & seeds — Packed with healthy fats & essential nutrients 💡 How Much Protein Do You Need? It depends on your activity level and goals: 🔹 Sedentary: 0.8g per kg of body weight 🔹 Active: 1.2-2.0g per kg of body weight 🔹 Older Adults & Recovery: Slightly more to maintain muscle mass ⚡ Easy Ways to Add More Protein: 🍳 Breakfast: Eggs, Greek yogurt, or a protein smoothie 🥗 Lunch/Dinner: Add lean meats, fish, tofu, or legumes 🥜 Snacks: Nuts, seeds, or yogurt for an energy boost 🍽️ Smart Swaps: Replace refined carbs with quinoa, lentils, or chickpeas No matter your diet, incorporating a variety of high-quality protein sources will keep you strong, energized, and feeling your best! 💪✨ #healthyeating #balanceddiet #Wellness #CEFN #nutritiontips (fb)

Happy Snow Day ! ❄️☃️As we get older, sleep patterns can change, leading to difficulties falling or staying asleep. Poor sleep can impact memory, mood, and overall health. Here are some tips to help seniors improve sleep quality: ✅ Stick to a Sleep Schedule – Go to bed and wake up at the same time every day. A regular routine helps regulate your body's internal clock. 🌡 Optimize Your Sleep Environment – Keep your room cool, dark, and quiet. Use blackout curtains or an eye mask if light is a problem. Ensure your mattress and pillows provide proper support. 🥗 Be Mindful of Diet – Avoid caffeine, alcohol, and heavy meals before bedtime. Cut back on liquids in the evening to prevent frequent trips to the bathroom. 🧘 Manage Stress – Try meditation, deep breathing, or social activities to reduce anxiety. Engage in regular physical activity, such as walking, stretching, or yoga. Avoid exercising too close to bedtime, as it may make it harder to fall asleep. 📱 Reduce Blue Light Exposure – Avoid screens at least an hour before bed. Limit screen time (TV, smartphones, tablets) at least an hour before bed. se blue light filters or "night mode" on electronic devices. Improving sleep quality as you age requires a combination of a healthy routine, proper sleep environment, and lifestyle adjustments. By following these tips, hope you can enjoy restful nights and maintain overall well-being. #healthyeating#WellnessJourney#CEFN (fb)