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Wow! So here we are at Issue 200! When we started writing a weekly Newsletter we had no idea quite how it would take off. Now, here we are almost four years on, with a family of thousands of readers all working towards the same aim of living longer, living healthier and living happier.
I can't thank you all enough for signing up, staying with us and sending us your kind comments and encouragement and feedback on a regular basis, along with ideas of potential subjects for us to investigate.
Back to this week, and what a fascinating journey we have been embarking upon over the last few issues, looking at what we are eating in a slightly different light and aiming toward introducing more protein into our daily diet. Having been concentrating on how much fat is in my weight loss diets for many decades - a philosophy that still stands - I have to admit that now thinking how we can increase our protein intake has brought about a whole new landscape to the way we eat.
We all want to be able to stay strong and active for as long as possible, and while we are still fit enough to take action, no matter what our age, let’s be determined to do so. It just makes sense. Personally, if I am to achieve this life-ambition, I must make some changes and put in some effort. No excuses.
Interestingly, the idea of eating more protein is now being featured in specific food products as I discovered when I went shopping in M&S yesterday. I only shop there once a month as I buy fresh food locally most weeks, but as I walked around my local M&S store at Fosse Park in Leicester, I noticed that their Count on Us calorie-controlled range was now being promoted as ‘high in protein’. In last week’s Newsletter, I mentioned Warburtons Protein Power bread which was also a new discovery for me.
Let’s take a moment to look at high protein bread a little more closely. Regular white bread contains from 7 – 9% protein, wholegrain bread is 10 – 12%, Warburtons high-protein bread is 15.9% protein. An average slice will yield a wholesome 8g of protein and 130 calories. How do they achieve that level of protein? Here are the ingredients:
- Bean, Yellow Lentil, Sesame Seed, Brown Linseed, Red Lentil, Black Bean, Sunflower Seed, Pumpkin Seed, Millet Seed, Oat Flakes, Toasted Rye Flakes, Wheat Gluten, Yeast, Demerara Sugar, Salt, Glaze (Water, Pea Protein, Glucose Syrup, Rice Flour), Vegetable Oils (Rapeseed and Sustainable Palm), Soya Flour, Emulsifiers: E472e, E471; Preservative: Calcium Propionate; Flour Treatment Agent: Ascorbic Acid (Vitamin C).
Last week we also talked about a protein supplement, Creatine Monohydrate, which comes in powder form. Like Mary, I decided to take this supplement as I too was undergoing surgery and would be out of action for several months and I wanted to boost my protein intake and maximise the benefit of the exercise I was able to do.
The powder comes in an airtight, resealable pouch with a small measuring scoop. I add my little scoopful to my porridge which I make at night with boiling water so that the oats soak and expand, ready for my breakfast the next day. I can’t taste the powder and there is no doubt that it boosts my daily consumption of protein as each scoop gives me between 20 – 30g of protein and it is a very easy way to help boost my daily protein intake.
The good news is that I have ‘bounced back’ remarkably well after returning to regular exercise, including leg strength work, and my left calf – which had lost so much muscle mass in the four months when I was unable to weight-bear. In fact, that leg resembled a forearm rather than a calf! Thankfully, it has rebuilt itself remarkably well, aided by the fact that I now can walk a couple of miles relatively easily, including uphill sections every day which have taken on ‘top priority’ status to regain my stamina and muscle strength.
Just a final note on the subject of Creatine Monohydrate... protein powders are not cheap but my first pack from Healthspan lasted me several months and I have decided to continue to take it because I feel it has aided my recovery and continues to do so.
Plant Based Diets
We have mentioned previously that not all plant-based foods offer complete proteins and that is why it is important to eat a wide variety of different foods to achieve a healthy and nutritious daily diet.
With the increased interest in plant-based eating, we may have heard of foods like tempeh which may not be too familiar to us. Tempeh is a fermented soybean product and what makes it so valuable is that is has a complete amino acid profile making it a ‘complete’ protein and at 19% it is a valuable source of protein for vegans and vegetarians. Other complete protein plant-based foods include soya, soy milk and edamame. But there is good news as for anyone eating a variety of plant-based foods on a daily basis, such as legumes, lentils, nuts, seeds and whole grains, thankfully their nutrient consumption combine in our gut to create complete proteins giving anyone following a plant-based diet a quality and nutritious diet rich in complete protein.
On our website we offer a wide range of recipes including those for vegetarians, vegans and meat eaters. Just visit the appropriate sections or scroll down to the bottom of the Recipes page and type in to the ‘search’ box what you are looking for.
In Summary – don’t panic!
If we try to include a portion of protein with every meal, that is a great start. The milk with our morning cereal; egg or chicken or beans and high-protein bread for lunch; meat or fish or plant-based protein for our main meal, will mean we are consuming the major proportion of our protein needs. The great news is that we will also be eating valuable but smaller quantities from lots of other foods such as bread and cereals, wholegrain rice and pasta, and even fruit and vegetables.
- When shopping, aim to select foods that offer more protein – high protein bread or cereals or other products marked ‘high protein.’
- Milk or soya milk are a valuable source of protein too and are consumed throughout the day in our beverages. If you don’t have milk, be sure to include some live Greek yogurt into your daily menu.
- Vegetables and fruit can make a contribution to our protein intake so investigate which ones you like that contain the most. Vegetables are generally not as high in protein as animal products or legumes, but several vegetables are surprisingly rich in protein for their low calorie content.
Here's a list of the approximate protein content in vegetables and beans.
Per 100g (approx. 4 oz):
- Vegetables (raw):
- Spinach: 2.9g protein
- Broccoli: 2.8g protein
- Asparagus: 2.2g protein
- Kale: 2.9g protein
- Mushrooms: 3.1g protein (varies by type, e.g. white button mushrooms)
- Courgette: 1.2g protein
- Cauliflower: 1.9g protein
- Brussels sprouts: 3.4g protein
- Green peas: 5g protein
- Beans (cooked):
- Black beans: 8.9 g protein
- Kidney beans: 8.7g protein
- Chickpeas (garbanzo beans): 8.2g protein
- Lentils: 9g protein
- Pinto beans: 9g protein
- Navy beans: 8.2g protein
- Edamame (soybeans): 11g protein
- Fruits (per 100 grams):
- Avocado: 2g
- Guava: 2.6g
- Blackberries: 2g
- Raspberries: 1.2g
- Banana: 1.1g
- Orange: 0.9g
- Apple: 0.3g
- Blueberries: 0.7g
- Cherries: 1g
- Grapes: 0.6g
- Strawberries: 0.8g
- Watermelon: 0.6g
- Mango: 0.8g
- Papaya: 0.5g
- Pineapple: 0.5g
- Protein Content (per individual serving):
- Avocado (1 medium, 150g): 3g
- Banana (1 medium, 120g): 1.3g
- Apple (1 medium, 180g): 0.5g
- Orange (1 medium, 140g): 1.2g
- Strawberries (150g): 1.2g
As this list illustrates, we eat additional protein from foods we wouldn’t normally associate as containing protein but as we so often hear the phrase ‘every little helps’, providing we eat healthily and eat fresh food, ideally home cooked, we will be helping ourselves to consume significantly more protein which will all contribute to maximising our muscle strength. Add to that the essential ingredient that is strength exercises 3 – 4 times a week, combined with a daily walk of 30 minutes, and we are giving ourselves a fighting chance of staying fit and strong into our old age.
What’s not to like about that?
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TERIYAKI TEMPEH WITH RICE AND BROCCOLI
Serves 1
Per serving: 423 Calories, 3% fat
Prep time 5 mins
Cook Time 25 mins
70g tempeh
50g (dry weight) basmati rice
1 vegetable stock cube
90g broccoli florets
¼ tsp flaxseeds
1½ tbsp teriyaki sauce
¼ tsp mixed sesame seeds
Rapeseed oil spray
- Cut the tempeh into small chunks and steam for 6 – 8 minutes with the broccoli florets.
- In the meantime, bring a pan of water to the boil with the vegetable stock cube. Add the rice and cook according to instructions.
- Remove the tempeh and broccoli from the steamer and transfer the broccoli to a bowl and keep warm.
- Heat a small frying pan and spray with rapeseed oil. Add the steamed tempeh chunks and gently stir-fry for 5 minutes.
- Add the teriyaki sauce and flaxseeds to the tempeh, with 1 tablespoon of water. Reduce the heat and cook for a further 2 – 3 minutes stirring gently then add the broccoli and cook for a further 2 minutes.
- Drain the rice and transfer to a warmed bowl.
- Top the rice with the teriyaki tempeh and broccoli.
- Garnish with the sesame seeds and serve immediately.
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Don't forget, you can download and print a copy of all our recipes if you click on the image to go to the recipe's page on the website.
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Fun, Facts & Fitness from Mary Morris MSc.
Following a lot of focus recently on the need for us all to eat enough protein, particularly for those of us who are older, this week I want to complement this by discussing the need for plenty of fibre in our diet... no matter what age we are!
The good news is that in seeking more protein in foods such as bread, rice and pasta, we will automatically be eating more fibre as we turn to protein-rich wholegrain products. Add to this, the fact that we consistently encourage you to make your own meals rather than eat take-aways or ready meals, the following information may encourage you to continue to keep home cooking!
I have been watching the recent very inspiring Royal Institution Christmas Lectures, given by Xand Van Tulleken, observed by a young audience of wonderful and totally engaged children. These lectures clearly demonstrated that many products on our supermarket shelves are not food, but an industrially produced edible substance with no hint of real food in them! All in the name of food companies making big profits.
These are called Ultra Processed Foods (UPFs) with hardly a gram of fibre in them and sadly they have now become entrenched in our food culture, mainly because they are so addictive. We used to believe that the only bad thing about UPFs was that they were full of too much fat, sugar and salt. But we now know that they are low in nutrients, particularly fibre and they are highly addictive, making us feel hungrier so that we eat more of them, increasing levels of obesity and the risk of disease and an early death! Needless to say, they contain minimal, if any, fibre!
There is now plenty of convincing science telling us that they are having a serious effect on our health, so I feel it is up to all of us to try to try to make a difference. But where do we start? I believe that 'knowledge is king' so let's explore this critical part of our diet so we are well informed.
The shocking statistic that more than half of the population in the UK do not reach the recommended levels for eating fibre shows how we need to make changes to the way we eat, and not just we oldies, but our children and grandchildren too.
What is Fibre?
There are two types of fibre in foods, soluble and insoluble. Soluble simply means that it dissolves in water, slowing down the process of digestion (you will have heard the phrase 'feeling fuller for longer' and soluble fibre plays a part in this). However, insoluble fibre means that it arrives in our gut without having been digested at all and then does a fabulous job, acting like a broom, sweeping foods through our gut smoothly and quickly. Constipation will be a thing of the past! Also, our gut bacteria LOVE this undigested fibre and feed on it to ensure our gut microbiome is at its best.
Many foods contain a combination of both soluble and insoluble fibre and this list gives us a guide:
Per 100g:
- Dark chocolate - 10.9g
- Lentils - 10.7g
- Beans - 8.7g
- Sunflower seeds - 8.6g
- Chick peas - 7g
- Wholewheat Pasta/Rice - 7g
- Avocado - 6.7g
- Peas - 5.5g
- Sprouts - 3.8g
- Sweet potatoes - 3g
- Broccoli - 2.6g
- Bananas - 2.6g
- Carrots - 2.8g
- Spinach - 2.2g
- Beetroot - 2g
- Tomatoes - 1.2g
Now, before you get too carried away with the dark chocolate at the top of this list, it is a little misleading. Yes, it is high in fibre but if we want to get or stay slim, we should not be eating 100g of it. Personally, I am in the process of training myself to have just a couple of squares a day!
It's not difficult to notice how important legumes feature in this list of the fibre content of foods. Basically, legumes are any plant that comes out of a pod, and the fact that peas are quite high on the list is such good news as they are so quickly prepared from the freezer. They will have been picked and frozen within a very short time and so retain almost all of their other great nutritional benefits.
Also tinned beans and chickpeas can be used in so many recipes, and these days our supermarket has many different types on offer. Tinned products are often cheaper, have a long shelf life and are very fresh when canned, making them often more nutritionally beneficial, realising that when we buy fresh produce it has already lost some of its nutritional value during transportation and while it has been on display.
Recommended Daily Intake (RDI)
The average intake of fibre currently is around 18g a day and it needs to be more like 30g so it is clear that for some there needs to be a change in what they eat. Take a look at the list above and judge whether you eat most of those foods regularly, and then add in the wholegrain bread and cereals, rice and pasta you consume. Are you reaching your RDI?
Reading labels
We often recommend you to read food labels and hopefully you are now making it a bit of a habit. Since we have covered protein, and now fibre, in such depth I find myself doing it on products I have never looked at before. Ideally, look for a fibre content of minimum of 6g per 100g (6%) of product and that will be a pretty good indication that a reasonable amount of fibre is present.
Increase our water intake
A word of warning... if we do suddenly take in more fibre our gut may find it hard to cope with and it can cause stomach upsets. Let’s drink plenty of water so the fibre is better absorbed. Chances are you need to drink more water anyway!
Overall benefits
We now know that fibre is good for our gut but there is plenty of interesting evidence about many other benefits:
- Not only does it ‘feed’ our gut good bacteria but it also forms some important fatty acids that nourish our colon wall too.
- It may also reduce our appetite helping us to lose weight. The slow absorption of nutrients increases our feeling of fullness.
- It helps to reduce blood sugar 'spikes' as fibre foods have a lower glycaemic index which is so helpful in reducing the risk of Type 2 Diabetes.
Eating a variety of foods every single week, with all the colours of the rainbow if we can, will guarantee we are on the right path. It is heartening to see supermarkets embracing this message more than ever, but having recently observed one family with a full shopping trolley without a single item of fruit or vegetables to be seen, I think there is still a long way to go!
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This Week's Fitness Challenge
- Getting our heart rate up with exercise helps food to move through the system much more efficiently. On your daily 30+ minute walk you need to get a little out of breath either by walking faster or uphill – or both!
- Do 3 – 4 strength workouts increasing the resistance or weights used if you can. We are on a mission to make our muscles stronger!
- Continue with the progressive Amazing Inch Loss Exercise Plan if you are following that programme of daily videos. The post exercise stretches will count as your body stretch each day!
- Let’s do our Post Walk Stretches after every walk and spend 5 minutes a day doing other stretches.
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Did you know... 
What is Ultra-Processed Food?
There is no standard definition of what is (or isn't) counted as Ultra-Processed Food but a good one might be:
Industrially manufactured food made up of ingredients including sugar, oils, fats and salt (generally in combination and in high amounts) and food substances of little or no culinary use.
The ingredients often include additives with cosmetic functions such as flavours, flavour enhancers, colours, emulsifiers, emulsifying salts, sweeteners, thickeners and anti-foaming, bulking, carbonating, foaming, gelling and glazing agents. Other ingredients may include fructose, corn syrup, 'fruit juice concentrates', invert sugar, maltodextrin, dextrose and lactose; modified starches, modified oils such as hydrogenated or interesterified oils, and protein sources such as hydrolysed proteins, soya protein isolate, gluten, casein, whey protein and 'mechanically separated meat'.
So in case you are wondering, here are some of the products widely accepted as being Ultra Processed foods that you might want to avoid:
- Energy drinks - mostly made up of sugars and caffeine.
- Mass produced white bread - typically includes additives for the purpose of speeding up the manufacturing process and extending shelf life. Examples include emulsifiers, preservatives and sugars.
- Breakfast cereals such as Frosted Flakes, Lucky Charms, Honey Nut Cheerios, Raisin Bran, and most sugar-coated cereals which are often low in protein and fibre and high in sugar.
- Processed meat - Sausages, for example, have a potential link to bowel cancer containing additional nitrates as well as high levels of saturated fat and salt.
- Vegan "Meat" - additives, like methylcellulose, are used to create a meat-like bite, while flavour enhancers like monosodium glutamate as well as emulsifiers, stabilisers and fillers are also used to adjust the taste and texture of the plant protein.
- Ready Meals - these often contain preservatives and other additives to make them last longer and look and taste good. Often high in fat, salt and sugar.
- Margarines - a water-in-oil emulsion with added emulsifiers, salt, proteins, vitamins, colours and flavourings. Low-fat versions have similar ingredients but with the lower oil content comes a need for additional thickeners and gums to maintain that all-important spread-ability.
- Reformulated potato snacks - snacks such as Pringles are made from dehydrated processed potato, refined vegetable oils, rice and wheat flour, emulsifiers, salt and colouring. Depending on their flavour, they may also include monosodium glutamate, hydrolysed protein powders and glucose syrup.
- Donuts - deep fried in highly refined and processed oils and often containing trans fats, they are made with bleached white flour, and contain a very large amount of sugar.
- Hot Dogs/Fast-food burgers - often low in fibre but high in calories, fat, and sodium.
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And finally...
There is a great deal to absorb from this edition of the Newsletter and I hope we haven’t overwhelmed you. We are moving on from our campaign for increased protein from next week when we will be talking about the intricacies of our glands.
Have a great week and let’s all embrace getting fitter, stronger and staying younger!
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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