Double your protein to prevent muscle wasting
Protein is quite controversial in the health world. Some people say the less protein and meat you eat the better for health. But avoiding protein and meat is not the answer either, especially for older adults. A new study from the University of Arkansas at Little Rock proves that nutritional balance in key to good health and body mass.
Limiting your protein intake and avoiding foods like red meat and eggs could accelerate a process of muscle wasting that’s commonly seen in older adults.
This condition is called sacropenia, defined as the loss of muscle tissue related to the natural aging process. Between the ages of 20 and 80, the average adult loses 20 to 30 percent of their total muscle mass.
Sacropenia is a concern because it can reduce capacity to do the most basic tasks of daily life. In much older adults in can increase the susceptibility towards falling and risk of fractures.
The current dietary recommendation for protein is .8 grams of protein for every kilogram of weight. For American readers, 1 kilogram equals 2.2 pounds. That means if you weigh 77 kilograms, or 169 pounds, you should be getting 62 grams of protein per day. This requirement can be met by eating a breakfast of yogurt, a peanut butter or turkey sandwich for lunch, a handful of nuts as a snack and a piece of salmon for dinner.
However, if you’re an older adult, the recommended grams of protein per kilogram rise to 1.2 grams. That means a 77 kilogram adult actually needs about 92 grams of protein. Aiming for 30 grams of protein per meal would hit that target.
However, many older adults experience a loss of appetite and can’t eat that much in one sitting. In that case, spreading caloric intake over several smaller meals would also work. Snacking on high protein snacks such as nuts or nut butters can also increase protein intake.
The Arkansas study, which looked 20 healthy adults between the ages of 52 and 70, compared the recommended level of protein (.8 grams per kilogram) with double that serving and found the double protein group did better in building muscle mass (also called protein synthesis).
This study found that the timing of the protein was not important, and what mattered most was total grams of intake per day. That means you can eat your daily protein all in one sitting, though it may be hard on digestion.
Experts agree that getting protein from food is better than getting it from supplements like protein powders. But if you need to use protein powder as a boost the best one is collagen, derived from grass-fed animals. Collagen dissolves easily in cold water and can be added to smoothies, teas and soups for a protein boost. The problem with most conventional protein powders is that they are packed with processed and unhealthy ingredients.
One of the best and cleanest protein sources are eggs. Eggs contain all the essential amino acids needed to build muscle. One egg contains 6 grams of high quality protein. It’s always best to choose eggs that are organic or better yet, pasture raised. Chicken, fish, red meat, beans and nuts also provide good sources of protein.
Some people are concerned about raising their cholesterol from increased meat and protein consumption. There are many modern studies that have disproven the original 40-year old study about saturated fat and cholesterol in foods causing heart disease and raising cholesterol. There is however a danger of gaining excess weight from increased calorie consumption. But there’s a great remedy for that. Exercise.
Not only does exercise help maintain a healthy weight but it also guards against age related muscle wasting. In fact, lack of exercise can actually exacerbate sacropenia. While all exercise is good, the best kind of exercise for gaining or maintaining muscle is weight or resistance training. And this type of exercise is effective for all ages.
The 21-Day Body Makeover emphasizes a diet that is rich in organic, free range and grass fed protein, as well as lots of fruits, veggies and nuts to satisfy nutrient requirements and keep your gut happy.
How long can you keep Turkey day left-overs?
Thanksgiving kicks off the season of gathering, celebrating and feasting. And no matter how much you eat, there always seem to be leftovers to store or take home.
During this time, it’s good to know the rules of food storage and leftovers. There are different rules for storing fresh food versus prepared food.
For example, raw chicken will only last 1 or 2 days in the fridge, while raw red meat, like steak, will last 3 to 4 days. These rules apply to fresh meat, wrapped in butcher’s paper. When you purchase raw meat sealed in airtight plastic packaging, it will last until the “best by” date on the package. Raw meat can also be preserved through freezing and will last 6 months in the freezer.
Fresh herbs can last for 4 to 7 days when wrapped in a damp paper towel. And mushrooms and lettuce will last for 4 to 5 days in the fridge.
Eggs can last up to a month in the refrigerator, but don’t put them next to anything with a strong smell because eggs absorb odors.
Potatoes are also long lasting. If kept in a cool, dark and dry place they’ll last for up to 2 weeks. However, if you leave potatoes out in bright light or direct sunlight as it will raise their alkaloid levels and turn them a shade of light green. Slightly green potatoes are not harmful if eaten in small amounts, but very green potatoes can taste bitter or cause digestive issues, so it’s best to toss.
Prepared foods need to be stored in airtight containers in the fridge to preserve freshness. You should not keep leftovers longer than 5 days.
There are 3 reasons why leftovers are not good after a few days.
Prepared foods are a breeding ground for bacteria. The older they are, the more bacteria will grow. If not in an airtight container they can cross contaminate other food in the fridge, making them spoil faster.
Prepared foods also lose nutrients when cooked on high heat and lose even more nutrients as they sit in the fridge.
Lastly some people can be sensitive to eating leftovers, particularly those who have yeast/candida overgrowth, mold allergies or issues with histamine intolerance. Sensitive individuals shouldn’t eat leftovers older than 24 hours. In this case, it’s best to freeze leftovers in single serving containers to heat up later.
Your body’s immune system produces histamine to respond to threats, but some people are deficient in a natural enzyme called DAO (diamine oxidase), which breaks down the histamine. If histamine isn’t processed it overloads the body and causes symptoms like fatigue, congestion, headaches, itchiness, insomnia or inflammation.
Leftovers are high in histamine and should be frozen or eaten within 24 hours. Because mold grows on leftovers, they are not a good idea for people with yeast or mold issues. Most people can tolerate leftovers in the first few days with no problems.
Don’t toss those turkey bones to make your leftovers go further. Use them to make nutrient dense bone broth. Just fill a slow cooker or a 4 quart pot with water, add two tablespoons of apple cider vinegar and cook on very low heat for 24 hours. Let cool and transfer to a glass container in the fridge. Broth will last 5 days in the fridge. If a layer of fat forms on top of the broth, it creates an airtight seal allowing the broth to last longer than 5 days. Once the fat layer is broken consume the broth within 5 days.
The key to eating leftovers quickly is variety. Instead of the same old sandwich, throw leftovers into a soup or salad or add eggs to make a leftovers scramble.
If you feel bloated from all that eating and can’t stand the thought of leftovers, it might be time for a cleanse. The 21-Day Body Makeover will support and detox your body so you don’t gain those typical few pounds this holiday season. And you’ll be done cleansing in time for Christmas. The 21-Day Body Makeover can help break sugar addictions, while nourishing your body with real food. You won’t be hungry but will feel light and satiated.
What a great way to start the New Year.