Tag Archive | Wellness

Does Sugar Age You?

According to this great article from Isagenix, reproduced here, it DOES!  I’ve been using these products for over a year now and am always pleasantly surprised when people mention there has been a change to my skin and my appearance (obviously for the better!!).  I believe this is a benefit of not ageing as quickly as I was with my seemingly ‘healthy’ diet.

 

Enjoy this wonderful article.

 

Almost half of all Americans have blood sugar concentrations that are considered too high, with those over 60 being especially at risk (1). Uncontrolled, it could mean a higher risk of metabolic syndrome and eventual chronic disease.

The reason is that too much sugar in the blood causes damage to various body systems. Especially concerning, high blood sugar stimulates production of compounds called advanced glycation end products (AGE). Because AGEs are reactive, they can directly damage important cells and tissues in the body and have long been associated with accelerated aging.

AGEs are formed inside and outside of the body causing cells to become stiff, less pliable, and subject to damage. They can affect multiple tissues and organs and have been closely linked to reduced cardiovascular and brain function.

To avoid the damaging effects of high blood glucose and generation of AGEs, it’s essential to both maintain a healthy body weight and to avoid excessive intake of sugar-rich foods. One way of controlling blood sugar concentrations for weight management and healthy aging is to choose foods with a low glycemic index (GI) value (2-4). This value gives the consumer a “snap-shot” of the type and amount of carbohydrates in food and how that food can affect blood sugar levels.

The glycemic index is a scale from 0 to 100, with 100 being the equivalent amount of pure glucose. A food with a low GI score will have a less severe impact on a person’s blood sugar levels. Many factors can influence GI including the quantity of fat and protein of the food, which can slow digestion of sugars. Low-glycemic foods include beans, complex carbs like oats, most vegetables, and some fruits. White bread, on the other hand, is considered high-glycemic.

A system that can help support blood sugar management is the Isagenix 30-day Cleansing and Fat Burning System™. As shown in independent clinical studies at two separate universities, subjects on the program were able to better control their blood sugar in comparison to traditional dieters.

In 2012, the University of Illinois at Chicago evaluated the effects of the Isagenix system compared to a “heart-healthy” dietary plan in obese women. Researchers found that the subjects on the Isagenix system had significantly better blood glucose control—a particularly striking finding considering that the subjects had normal blood glucose levels at the beginning of the study (4). Additionally, the results suggested their bodies were better using insulin to manage the sugar received in their diets.

The Isagenix system employs IsaLean® Shakes and Bars that are formulated to be low-glycemic. These have balanced combination of dairy proteins including whey protein, healthy fats, low-glycemic carbohydrates including fructose (fruit sugar), and finally, a good source of fiber. Isagenix tests to ensure that these meal replacement products are indeed low-glycemic by partnering with academic testing institutions nationwide.

To find out more about this wonderful system of ageing gracefully, contact me directly!

References

  1. Brown AF, Mangione CM, Sarkisian CA, et al. California Healthcare Foundation/American Geriatrics Society Panel on Improving Care for Elders with Diabetes. Guidelines for improving the care of the older person with diabetes mellitus. J Am Geriatr Soc, 2003;(Suppl Guidelines):S265-S280.
  2. Juanola-Falgarona M et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr 100:27-35, 2014.
  3. Kahlhofer J et al. Carbohydrate intake and glycemic index affect substrate oxidation during a controlled weight cycle in healthy men. Eur J Clin Nutr 68:1060-6, 2014.
  4. Lagerpusch M et al. Carbohydrate quality and quantity affect glucose and lipid metabolism during weight regain in healthy men. J Nutr 143:1593-601.

 

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  • Michigan State University found certain types of bread actually reduces your appetite
  • University of Florida found this fruit helps dissolve fat and cholesterol
  • people think this vegetable puts on the pounds but St. Helena Hospital found you can achieve rapid weight loss
  • this miracle from Asia makes your metabolism run on high and even lowers cholesterol
  • what the Roman gladiators ate for strength – it wasn’t meat!
  • these sweet tiny fruits will satisfy the “sweet tooth” in all of us so we don’t eat empty calories
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Reiki Week

To celebrate Reiki Awareness Week in Australia, I wanted to bring you some information on what Reiki is and my first experience of Reiki.

 

Reiki is a form of energy healing that has been practised worldwide since the early 1900’s. It was first developed as a healing system in Japan, by Mikao Usui, and has been further developed over the years.

 

I enjoyed finding out the literal translation of Reiki.

 

Rei = “God’s Wisdom” or “the Higher Power”

Ki = “Life Force Energy”

 

Reiki is considered to be both a spiritual practice and a healing art, working on enhancing the body’s innate healing abilities.  I like this as it relates to my underlining philosophy of using nature to promote self-healing. It’s the body’s own ability to heal that is being stimulated, much like when I use homeopathy or aromatherapy as a stimulant to support the body in what it aims to do best, which is to return to homeostasis, or balance.

 

My first experience with Reiki occurred on a whim.  I was in London and had spare time so was wandering about some streets, wondering what I could do with my time.  I walked into a wonderful feeling shop, lots of crystals, essential oils and the like giving a great experience.  There was a Reiki Master working from this shop and he just happened to have a free one hour space – I quickly grabbed the opportunity to try something that I’d never experienced before.

 

The treatment room was soothing and relaxing. I was asked to take my shoes off and lie on the towel on the floor, to relax and close my eyes. Gentle music was playing in the background. This was a great beginning after wandering the busy streets of London.

 

From there, I felt an energy pass into my body, it was sometimes moving and sometimes it was stopped in a particular area, all the time, I could feel this amazing strong energy flowing freely from my big toe. This was it, for a period of one hour, I lay on a floor, listening to the music, noone touched me, nor did I move.  It was exhilarating!

 

After the treatment, I discussed the bumpy energy flow in spots over my body. It was explained that the practitioner had not stopped and concentrated in any one particular area, it was my body that needed particular healing in those areas so the energy had remained over those spots until the healing had occurred and it could move on.  The energy flow from my big toe was explained as the exit of the energy from my body once it had targeted what was required.

 

The experience is one that I have never forgotten, it occurred over 14 years ago.   I was attuned to Reiki some years ago, and regularly practice self-healing with Reiki.  A truly wonderful treatment that anyone can be attuned to and can utilise in their daily lives.

 

The purpose of Reiki, from the Reiki Australia website:

 

“The true purpose of the Reiki method is to correct the heart-mind, keep the body fit, and lead a happy life using the spiritual capabilities humans are endowed with since birth.”

Here is a great video on how we all practice Reiki on a daily basis, and have not maybe realised it previously

Enjoy learning more about Reiki and ask me about how it will complement your treatment plan.

Salad Season Begins!

What to do, invited to a BBQ, and asked to bring along something for the BBQ and a salad.  I don’t know about you, but when I’m invited to something like this, I like to try out something a bit different than the standard lettuce salad!

 

So, I decided to set myself a task of making a salad I’d never attempted before. Couscous has been popping up in my life a lot lately, so I wanted to make a couscous salad. I also wanted a salad that I knew had health benefits for myself and my friends too and utilised the herbs I had growing in my garden.

 

I started out by doing a simple google search for Couscous Salads and found several options that all looked tempting and inspiring.  Me, being me, I couldn’t follow the recipe, so I developed my own.  I hope you enjoy it as much as we did and enjoy the fact that it is balanced with herbs, vegetables and couscous (fibre and carbohydrates), as well as being approximately 126 calories per serve.

 

I love having salads that combine with an easy to prepare protein to create a meal with 400 – 600 calories.  This salad went very well with Tandori chicken breasts or with grilled salmon steaks.

 

Couscous Salad

Couscous Salad

 

Ingredients

  • 2 cups vegetable stock
  • 1.5 cups couscous
  • 0.5 cup cracked bulgar wheat
  • 4 spring onions, roughly chopped into 2 cm pieces
  • 2 cloves garlic, crushed
  • 2 tsp cumin
  • 0.5 tsp cinnamon
  • 0.5 tsp turmeric
  • 4 large tomatoes, roughly chopped
  • 0.25 cup of mixed fresh herbs (I used coriander, parsley & sage), finely chopped
  • 4 T lemon juice (for dressing)
  • 1 roasted pepper
  • 0.5 cup toasted pine nuts (do this in a dry pan, take care as they toast very quickly)
  • 0.5 cup cranberries
  • 1 T olive oil

 

Method:

  1. Bring the vegetable stock to the boil in a medium saucepan. Remove from the heat and add the couscous and cracked wheat, stir into the stock, cover and set to one side for 5 minutes. Once all the liquid is absorbed, fluff up with a fork. Let cool.
  2. Toast the pine nuts in a pan. Remove from the heat and set to one side.
  3. In the same pan (keep the dishes down!), add the olive oil, heat gently then add the onions, stir for 2 – 3 minutes.
  4. Add the garlic (crushed), cumin, cinnamon and turmeric, cook, with stirring, for 30 seconds, or until fragrant – smells divine!
  5. Add the chopped tomato, pine nuts and pepper. Cook, with stirring, for 1 – 2 minutes. Remove from the heat.
  6. When cooled, I left for about 0.5 hour, mix together in a bowl the couscous, chopped herbs and cooked onion/tomato/pinenuts/pepper/spices mix.  Add the lemon juice as a dressing.  Taste and season as required with pepper.

I think this was better preparing it the day before it was needed, but you decide!

 

ENJOY!

 

Change – The Secret Guide To Change

Health & Happiness Collective

What is Change?

Change Mahatma Gandhi

What is Change?

Have you been saying things such as

  • why do the whales gets hunted?
  • why is there so much hunger in the world?
  • isn’t it sad to see so much war in the world?
  • isn’t it awful that those children were molested?

These questions make us dwell on what is not right in the world, or even in our world. Mahatma Ghandi stated that WE must be the change we wish to see in the world.

This is so very important when we are wishing for things to be different, we need to begin within, to make the changes we wish to see. One person can start a change.  Are you that person?

How do you begin to change?

Change Winston Churchill Quote

How do you change?

Change begins one step at a time.  I have been listening to some podcasts recently, and a couple of their favourite sayings are:

“A Master was once a Disaster”

“Fail falling forward”

In other words, each step forward in the direction of your ultimate goal is a learning step, whether you are taking a positive or a negative step, while always remembering that those you aspire to be like weren’t born a master at the skill. It takes practice.

I find this is a great way to keep focused on the change I am making to my life, rather than focusing on the negative feedback that often occurs in your head when we are making these changes you seek.

What are the first steps to change?

Change Lao Tzu quote

Steps to change?

  • Always the first step is the hardest – now where have I heard that before?? Oh yes, it’s the lyrics to a song!!

But how true is it? To break a good habit seems to take but a day, to create a good habit, practice, practice and practice again, for 3 weeks according to some studies!  It always seems so easy to slide back into bad habits, but difficult to create new habits.

Sometimes the language you use is the obstacle.

Reflect on the sentence above “….difficult to create…” do you notice the obstacle here?  Yes, it’s the word DIFFICULT!

Changing your language can be one of the first steps you can take in beginning a change. Instead of using,

…..difficult to create….

TRY

…..easy to create……

This can be the very first step you undertake when making changes.

  • The next step to change is working outside of your comfort zone.

Extend yourself in areas you have not been comfortable in.  Examples of this may be to talk in front of a group of people, where before you were not able to undertake this task.  Use groups in your local area to gain the confidence to do this, e.g., the local Toastmasters, or join a new interest group and try talking one on one to a stranger. Remember, it’s all about one step at a time. Extend yourself and you will grow, with growth comes change.

  • Lastly, give yourself a daily internal shower

Whenever we are considering change, we initially look at ourselves externally, thinking this will make all the difference to how we move forward in our lives, e.g.:

  • new clothes
  • new hairstyle
  • new appearance
  • new tattoo
  • new makeup

Does this make a change that is significant to our lives? Does this really allow you to fail falling forward, to learn new ideas or concepts that are outside of your comfort zone?

You need to consider cleaning up the inside of your body as  well as the mind!! By cleaning out the toxins that sit within your cells, that eat away at you as much as the negative thoughts eat away at you, you begin a new journey, you take on board CHANGE!

Why change me?

Change AC Benson Quote

Why change me?

The eternal question:

why do I need to change?

If you have not achieved what you are looking for, is it the scenery that needs to be changed? Or is it you that needs to change?  There is a saying that is often reiterated throughout the internet,

…….if you have not got what you want, doing what you are currently doing,

then you need to change what you are doing……

This is a lovely set of reasons for instigating change in you.

What do you feel you are missing in your life?  Is it freedom? What does that type of freedom mean to you? Is it financial? Is it time? Is it materialistic? Is it spiritual?

First discover what you are searching for, it makes it easier to instigate the changes you are dreaming of.

Thank you for reading my blog on change, and all of the blogs from the Health & Happiness Collective. It’s been a fun time about change, and if you wish to instigate change, please contact me.

Change Flyer March 2014

Life Journey Update

I’ve been following a life journey over the last 7 months.  It’s involved a changing body shape and interestingly enough a changing mental shape too.

I wanted to give you an update on where I’m at with my physical body – today I weighed in at 100g under my personal goal.  I set this goal when I first began back on 23 July 2013. The last time I was this weight (60kg) was in 1999 and I think I maintained it for all of a month before slowly following the typical rebound scenario, up and up and up and oh yes, up again!!! Until finally arriving at a never before reached peak of 82kg.  Isn’t this the typical scenario for so many people?

Avoid Yo-yo Dieting

Avoid Yo-yo Dieting

This is called Yo-yo dieting in the media today.  It’s also a heartbreaking situation.  For those of you who, like me have been through all of the different types of diets recommended, pushed, tantalisingly held in front of us over the last 30 years, you will know that I’m at a point of ‘how long will this last”.  Physically though, I now know about nutritional rebalancing as a lifestyle, I’m confident this won’t occur because my insides have had a shower!

However, interestingly, things have also changed for me mentally this time.  Usually I think great, and I slow down everything I’ve been doing, hence the yo-yo scenario begins.  BUT, what I’ve learnt over my last 6 months journey (by the way, this was 18 months faster than the last time I reached this goal) is that it’s not about reaching the goal, it’s about maintaining the lifestyle you have created.

About a month ago, my gym membership ran out.  At that time I was stil 3 kg away from my goal weight.  I had to make a DECISION.  The decision was about whether or not I would maintain my exercise regime, was it important enough for me to maintain it without the incentive of a gym to attend?

My DECISION was that it mattered to me for my health and for my well being and sense of joy in life to have the purpose in my morning routine to still get out of bed and attend my gym sessions.  Yes, I’m fortunate enough to have a treadmill and weights station conveniently located on my back patio!

My DECISION was also that it was about more than just the weight, it was about me showing and mentoring others into believing there was another way, that yo-yo dieting does not have to remain in your life.

Over the last 7 months, my personal development journey has been along the lines of self-belief and also about understanding WHY I’m here, what is my role in my life journey.

My WHY came in for me with a bang on Tuesday!  Here it is: 
I believe that everyone deserves to be nurtured to step into their Greatness,
with love, integrity, strength, passion and fun
I’m here to do that for others.  I’ve always understood that my role in life is one of servitude, that I’m here to serve mankind, but to truly discover what it is that I’m to do in that servitude has given me a bounce, a joy and a passion that is beyond description.

In my mind this blog today was to be an update on my weight loss journey, so I’ll also give you those details now, not just my passion about my WHY!!I began my journey at 82kg, I’m now 60kg, a loss of 22kg (or 48.5lb).

My waist has gone from 95cm (37.5inches) to 75cm (29.5inches)

My chest has gone from 105.5cm (41.5inches) to 92cm (36inches)

My buttocks have gone from 110cm (43inches) to 92cm (36inches)

My abdomen has gone from 107.5cm (42inches) to 85cm (33.5inches)

I’m feeling AWESOME!!!

Here are some before and after shots as well

DSC_0923

26 July 2013

DSC_0969

7 Sep 2013

 

DSC_0989

10 Dec 2013

DSC_1063

5 Feb 2014

DSC_1066

5 March 2014

 

Thank you universe and followers for making my journey so enjoyable.  

This journey will be continuing as it’s only just begun – my mission now is to help others achieve their greatness – come along for the ride, it’s going to be filled with passion, love and fun!!

Contact me today! Places are filling fast!

Contact me today! Places are filling fast!

Change – and the Fertile Body

The Health & Happiness Collective

Fertile Body

My wonderful colleague Peter has described some changes that need to be addressed when infertility is an issue for a couple.

Infertility

Infertility

Peter’s Blog highlights some great changes the infertile couple can instigate as first steps to change when looking to have a MASSIVE change in their lives!  If you are looking at this type of change in your life, consider these steps!

Change – Paleo Diet

Health & Happiness Collective

The Health & Happiness Collective Blog Hop has been hopping along quite well – I’ve been really enjoying the variety of ideas so far on Change and what it means to my fellow bloggers – truly inspiring.

Today, Sarah, from The Wellness Ninja, takes a look at the concepts of a Paleo Diet.  I’ve been reading a lot lately about this particular diet as many people are now aware of it, it’s also listed on best seller lists, so it’s definitley popular.  What I have been noticing though is that there are many different interpretations of what is a Paleo Diet.

I really enjoyed Sarah’s take on what constitutes living like a Paleolithic man.  It is so incredibly accurate – I loved it!!

Scotts Gap Farm

Farm life

I suppose a lot of the reason that I like Sarah’s blog so much, is that it reinforces exactly the style of diet I have been maintaining for a lot of my adult life.  Growing up on a farm, the majority of our food came from the paddocks (or fields for those of you who grew up in a different country to me!).

If we didn’t grow it, or harvest it from within a 2 hour drive from home, we didn’t get to eat it.  Yes, we preserved fruits when they were harvested in season near home, and yes, we froze meat once our nice friendly animal was raised and ready to harvest (apologies for the vegetarians out there, but it was our protein source, free range, grass fed, hormone free, kept on the best pasture as the animal was to be our food, never moved with the use of dogs barking at them, always allowed to have a peaceful lifestyle).

Enjoy reading Sarah’s blog, pop over and have a great big smile at the video at the end of her blog – that was an awesome find – love it!!

Inside Flower Essences

“By plucking her petals, you do not gather the beauty of the flower”

This quote by Rabindranath Tagore highlights exactly the thoughts behind flower essences!

The beauty of the flower is far deeper than merely the visual sight of the petals, it runs into the wholistic view of the flower,

  • the spiritual energy,
  • the roots under the ground,
  • the leaves that surround the stem,
  • the strength of the stem,
  • the flower is part of the crowing glory,
  • and the fragance is another part of the crowning glory

The flower is not the sum total of the whole, merely a part to be viewed.

Flower essences take into account the wholistic view of the  flower and have been used for many years in the field of natural therapies.

This week I have had a Blue Ginger plant flowering outside my clinic – it’s been a joy to view, so I’ve done some investigating into the wholistic view of this beautiful flower.

My Blue Ginger

My Blue Ginger

 

According to Grail Haven, who make the Blue Ginger Flower Essence, this flower is the “gateway to higher consciousness”.

The Devic message from the plant itself is:

“I am the Burning Ring of Fire. I am for those who cannot find a way out of their inherent patterning. I burn into the third eye and create revelations of Truth”

 

This conjures up a lot of ideas for me.  It’s about supporting the following changes in our lives:

  1. change in how we interpret our world
  2. seeing our true path, our internal WHY
  3. beginning to listen to our own truths
  4. start believing in your intuition
  5. moving ahead in your true path, KNOWING you are on the right path for you
  6. building trust in your inner knowledge, your intution

By not listening to our intuition and what we inherently know to be the right path for us, we see often that obstacles come into our paths, struggle occurs and anger builds at the injustice of nothing happening in the right way for us.

This beautiful flower essence will certainly allow you to change what you hear, to begin to develop your intuition further, to trust that what you are feeling, hearing, seeing and believing is meant to be for you and your journey.

The Blue Ginger is ruled by the element of FIRE, so you will see passion coming through this too, passion in your truth!

This weekend, take some time to visit the Grail Haven site, and have a shuffle of the Oracle Cards, see which flower is right for you (they cards to shuffle are at the bottom of the page, so scroll down to have a play)

Let me know what card you came up with – are you seeing that flower around you often?

 

Muscle and Youth – Only for those under 30?

I was reading an article recently that was discussing how we look after the muscles in our body, and when is it okay to do this, in relation to how old we are?

Well, I personally think being able to look after your muscle growth and repair is something we can do every day, NO MATTER OUR AGE!!!

Ageless

Ageless

The cells in our body are continually dying off and renewing, some do it quicker than others, and some do it slower. Example, the typical life of a red blood cell is 90 days, while the typical life of a bone cell may be up to 7 years.  So, some are slower to die off and regenerate and others are much quicker. We need to be on top of this every day, to ensure the nutrients are flowing to our cells on a regular basis to ensure they can rejuvenate in the best possible manner, and in the healthiest way they know.

Now, all the red blood cells don’t die on one day, they do it when their individual time is ‘up’, so this is a process that is occurring every day in our bodies.  We need to ensure that our body has the nutrients available to it to ensure an efficient clean up and rejuvenation process!

Typically, we consider the use of whey protein to aid in the ‘body building’ processes of youth. It is those ‘younger’ people that are into the field of building up their muscles and keeping their body fit and trim.

But who says it is just for the youth of our society? Doesn’t your body also deserve to benefit from being kept fit and trim?

The aging dieter also benefits from the use of whey protein in their diet as a complement to their healthy diet.

Whey protein helps burn age-related fat

This is what I always like to hear, how to burn age-related fat – I know that when I reached my mid-forties, the age-related fat was growing rapidly!!  Apparently, body fat accumulates as people age. That is an easy thing to see as we look around us today in our obesity challenged society.

Interestingly, the average person will gain 1 pound of fat every year after the age of 30. Not only is this extra fat unattractive and uncomfortable, its accumulation also poses significant risks to health. Visceral fat, or the fat that surrounds your internal organs, is particularly hazardous and has been linked to insulin resistance, abnormal blood lipids, and cardiovascular disease.

So aging healthfully requires burning excess fat and maintaining a desirable body weight. Eating a diet high in quality whey protein can assist in weight loss and subsequent maintenance by maximizing satiety, boosting fat burning, and increasing metabolism. Whey protein promotes fullness by stimulating gut and appetite hormones to tell the brain that it is satisfied (1). In addition, whey protein can actually rev up metabolism, helping the body burn fat. Whey protein is superior to other protein sources for promoting fat loss and has been shown to increase the body’s fat burning rate more than soy or casein in the hours following a meal (2).

Whey protein helps prevent age-related muscle loss

In addition to accumulating fat with age, people also lose muscle. So the fat increases, and the muscle decreases.  A worrisome thought, especially if you’re hoping to avoid this trend!

Muscle becomes progressively more difficult to build and preserve with age. In fact, the average person will lose 1/2 a pound of muscle every year after the age of 30.  So, we are gaining 1 pound of visceral fat, and losing 1/2 a pound of muscle, an overall weight gain of 1/2 a pound a year.  Where will you be by the time you are 60?

Luckily, the benefits of whey protein are two-sided, it gives both a greater ability to burn fat while building muscle and preventing breakdown. When it comes to building muscle, whey protein is superior to other protein sources. This is partly due to the type of amino acids making up the protein, which act as the key signal in regulating muscle growth (3).

Muscle is made of protein and is the only form of protein storage in the body. When sufficient protein is not supplied to the body through meals, muscle will begin to breakdown to accommodate the body’s needs. By eating whey protein in regular intervals throughout the day, muscle breakdown can be minimized and muscle mass can be maximized. Maximizing and preserving muscle mass is important for maintaining a healthy metabolism, supporting bone health (4) and mobility, as well as preventing chronic illness. Low muscle mass has been related to conditions such as poor blood sugar control and diabetes (4, 5). The less muscle a person has, the greater their health risks.  Something we are attempting to avoid as we age.

Protein needs are higher in older people

As we get older, we need more protein than younger adults to support our health, functionality, and recovery from illness (8). Older people are less sensitive to protein as the signal for muscle building and more is needed to stimulate muscle growth and to prevent muscle loss (9). Some studies suggest that needs may be as high as 40 grams per meal.

The current field of thought for a sedentary person is approximately 1g of protein for every kg of body weight, e.g., a 70kg sedentary person, requires approximately 70 g of protein per day.

Chronic inflammatory conditions and diseases that commonly occur with aging can also increase protein needs (8). It is critical that the right amount of high quality protein is eaten to offset some of the harmful consequences of chronic conditions and to compensate for a diminished anabolic response.

 

To sum up, no matter our age, the use of bioavailable protein to build our muscles and to enhance fat burning is vital.

 

References

1. Souza GT et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids Health Dis. 2012 Jun 7;11(1):67. [Epub ahead of print]

2. Acheson KJ et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34. Epub 2011 Jan 12.

3. Phillips SM et al. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.

4. Wolfe R. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82.

5. Srikanthan P, Karlamangla AS. Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. J Clin Endocrinol Metab. 2011 Sep;96(9):2898-903. Epub 2011 Jul 21.

6. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Aug;14(8):542-59. doi: 10.1016/j.jamda.2013.05.021. Epub 2013 Jul 16.

7. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.