Issue link: http://www.wacmagazine.com/i/1541020
FALL / WINTER 2025 27 living fit the power of protein If protein is chronically excessive, you could damage kidney health because of the extra work required to remove the nitrogenous waste. Aim to consume protein within the desirable range to avoid under- or over-consuming. What is the desirable range? Between 1.2 and 1.6 grams per ki- logram (2.2 pounds) of bodyweight. Aim for the lower end if you don't strength- train. Aim for the higher end if you are a recreational athlete or over the age of 50. If you are trying to lose weight, use your target bodyweight for this calculation. Consumption studies for decades have confirmed that omnivorous individuals tend to eat more than adequate protein. e issue is that they do not consume their protein evenly throughout the day, which means some meals go without, and some meals are excessive and therefore converted to fat. It is best to consume your daily protein evenly divided among your meal opportunities. Research also suggests that the body's utilization of protein tops off at 30–35 grams per meal, so there is no need to exceed that amount within a meal. I typi- cally find that people short protein during breakfast and with snacks and overload it with the last meal of the day. Rework your breakfast and snacks as needed. Whole foods Once you figure out your protein needs, the rest of your daily nutrition should come from a mix of complex carbohy- drates and healthy fats. Note that many whole-food sources of protein will also contain fat (animal protein) or carbohy- drates (legumes), so you will see how the other two macronutrients can add up. One final note—quality matters. Going back to the house analogy, every food that you consume becomes you and contributes to the integrity and health of the home. I guide my patients to source foods closest to nature. is means foods that have been minimally processed and minimally altered. It is perfectly possible—and ideal—to obtain your protein from whole-food sources such as lean meat, fish, eggs, dairy, soy, lentils, legumes, and nuts and seeds if you plan your meals and snacks well. In other words, there is no need for protein popcorn or mysterious powders, just planning and consistency! —WAC Dietitian Liz Wyosnick meets with clients in the WAC Wellness Center on the 4th Floor. Schedule a personalized nutrition session with Liz by email at lwyosnick@wac.net. Four Week Fitness Challenge Kickstart 2026! January 5–31 Make movement part of your every day with January's Four Week Fitness Challenge beginning Monday, January 5. The commitment is small, the payoff is big, and the prizes are even better! Complete one challenge per day and you'll earn one entry toward a weekly prize. We've designed this event to be approachable to all. A typical challenge might be 10 push-ups or 10 minutes on a treadmill. Plus, each week you can earn a bonus entry by completing an extra challenge! One winner will be picked weekly from all entries. At the end of the Four Week Fitness Challenge, a grand prize winner will be chosen from all entries. All tracking and daily challenge assign- ments will take place in the WAC app. Sign up to participate on the app by December 22. Prize list • Week 1: Personal training session • Week 2: One-hour massage • Week 3: $50 in WAC Rewards • Week 4: Personal training session • Grand prize: A month of free parking in the WAC Garage