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"Let Food Be Thy Medicine"
Hippocrates
 
July 2014 
In This Issue
Build Muscle To Battle the Bulge
Summer Treats: Fresh Tomatoes
Recipes of the Month
About Jean Varney
Quick Links
  

Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

  
  

Let's be honest.  As we age, despite our best efforts to keep a strict diet and maintain a regular exercise routine, we tend to gain weight and become, well, a little flabbier.  Unfortunately our skeletal muscle mass peaks in our 30s and declines thereafter, as we gradually lose lean muscle mass and accumulate fat. This age-related muscle loss is called sarcopenia and can lead to reduced muscle strength, frailty, osteoporosis, fractures, weight gain and increased risk of diabetes. There is no fountain of youth, but we can delay the inevitable by remaining active and eating right.  Exercising regularly and consuming plenty of muscle-supporting nutrients can slow the progression of muscle atrophy and reduce body fat.  In addition to the immediate impact on your waistline, developing the healthy exercise and eating habits below will have a lasting, positive effect on your mobility, vitality and independence well into your prime years.

  
 
 Best,

   

  Jeannie

 

 

Build Muscle To Battle The Bulge  

Use It or Lose It:  Loss of muscle mass accelerates with inactivity, and strength training is the only established method to counteract the effects of aging on our muscles.  Lifting weights 2-3 times a week will help build and strengthen the muscles we need to perform everyday activities like getting in and out of the car, walking quickly, playing with children or grandchildren, carrying groceries and preventing falls.  And you don't have to hoist heavy barbells loaded with cast iron plates over your head to get the benefits.  Body weight exercises of all kinds - push-ups, sit-ups, lunges, squats - can have the same impact.  Studies also suggest, resistance training maintains and possibly improves bone density and blood sugar levels.  Want to avoid unwanted weight gain as you age?  Start lifting!  Muscle tissue revs up our metabolism and burns more calories than fat helping to keep us trim. (If sedentary or suffering from health issues, consult with your doctor before starting an exercise program.  For animated illustrations of strength-training exercises, visit http://www.strongwomen.com- men can benefit from these exercises too!)

 

Eat Lean Protein:  Protein is the building block for muscle.  In order to maximize the benefits of strength training, your body needs high quality, lean protein.  The daily Recommended Dietary Allowance of protein is .36 grams per pound of body weight or roughly 55 grams of protein for someone weighing 150-pounds.  But a growing body of evidence suggests that to build muscle, older adults need closer to .5 grams of protein per pound of body weight or roughly 75 grams of protein a day for someone weighing 150-pounds.  We need more protein later in life because as we age, our bodies become less efficient at converting protein to muscle.  Research reveals that the cells of individuals 60 and older resist making new tissue if only given up to 14 grams of protein per meal but overcome this resistance with 30 grams of protein per meal. Research also confirms that we should spread our protein intake out over the course of the day. Typically Americans eat a carbohydrate-rich breakfast and lunch and load up on protein at dinner.  Instead, try eating 20-30 grams of protein each meal by incorporating these healthy, protein-rich foods into your diet: 

 

Eggs 
6 grams per egg 
Fish 
7 grams per ounce 
Greek Yogurt 
23 grams per cup 
Cottage Cheese 
28 grams per cup 
Beans 
12-16 grams per cup 
Edamame 
27 grams per cup 
Poultry 
7 grams per ounce 
Red meat 
8 grams - (eat sparingly, if at all and choose 100% grass-fed cuts when available)
 

  

   

To get protein at breakfast, forgo toast or cereal for eggs, plain Greek yogurt, or cottage cheese.  At lunch, top off your salad with poultry, beans or edamame, and for dinner enjoy a piece of fish and veggies.  Added bonus: replacing processed carbohydrates with lean protein will help you lose weight and decrease your risk of type II diabetes and cardiovascular disease.  But just because some is good doesn't mean more is better.  If you're already consuming enough protein for your body weight, eating more is not going to help you maintain or build muscle.  The excess will be stored as fat.  (If you have kidney disease, please consult your doctor before increasing your protein intake.)

 

Type and Timing May Matter:  The amount of protein we consume isn't all that's important - the type may also matter.  Studies show that the essential amino acid leucine is the most powerful for making protein and thus muscle tissue.  Animal protein contains more leucine than plant protein with whey, the protein found in milk, containing the most.  For vegans or individuals that don't eat dairy or animal products, soy protein seems to be the best plant-based source for building muscle tissue.  We've all heard that downing protein 30 minutes after exercise is a must for muscle development, and while it might be most beneficial to consume a protein- rich snack immediately upon leaving the gym, waiting to eat protein 2-3 hours after you strength train is absolutely fine - just don't put off indulging in plain Greek yogurt or scrambled eggs for 6-7 hours after you exercise.

  

Maintain adequate Levels of Vitamin D, B12 and Folic Acid:  Vitamin D is needed for the absorption of calcium, which is critical to preserving bone strength and muscle function.  Unfortunately, there are few natural sources of this nutrient, so it's very difficult to get enough from our diet.  Unprotected sun exposure remains the best source but concerns over skin cancer obviously prohibit such action.  Consequently, most of us need to take a supplement.  Have your levels tested and talk to your doctor about your results.  If you need a supplement, consider this high quality D3 vitamin.  


B12 and Folic Acid deficiencies have been shown to impair muscle function.  To ensure you're getting sufficient amounts of these nutrients eat plenty of dark leafy greens, cruciferous vegetables, beans, whole intact grains, and lean animal protein.  Get your levels tested annually and consider a supplement if necessary.  Folic acid deficiencies are rare but vegans and possibly vegetarians may benefit from a B12 supplement.   

 

To summarize: 

  • The only way to build muscle or slow the progression of muscle loss is to strength train.
  • To maintain or build muscle as you age, you'll most likely need 25%-50% more protein than the RDA of .36 grams per pound of body weight.
  • Shoot for 20-30 grams of lean protein at each meal.  By doing so you won't have to worry about eating protein immediately following your workout.


This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice  

 
 
Summer's Treat: Fresh Tomatoes  

There's nothing like the taste of fresh, vine-ripened tomatoes.  I absolutely love them and for the next 2 months while they're in season, I'll find numerous ways to enjoy them daily ... guilt-free.  Tomatoes are not only low in calories but incredibly nutrient dense.   Just one cup provides 10% of your daily requirement of Vitamin C, Vitamin K, potassium, copper and manganese.  But the health benefits don't stop there.  This fruit  (yes, it's a fruit) is also loaded with lycopene, quercetin, beta-carotene, lutein and zeaxanthin - powerful phytonutrients associated with reduced risk of cardiovascular disease, systemic inflammation, certain cancers, and macular degeneration.  Because heat breaks down a tomato's cell wall and helps release its antioxidants, it's more beneficial to consume this summer treat cooked.  For me however, I'll forgo the maximum health benefits for taste and over the next couple of months devour my tomatoes raw and often.  How do I eat them?  See below.

 

(Tomatoes are high in potassium.  So, if you're on a beta-blocker you may need to limit your consumption.  In addition, GERD sufferers should be aware that tomatoes are acidic and may increase heartburn-like symptoms.) 

 



Recipes of the Month

Scrambled Tofu with Tomatoes, Scallions and Soy Sauce

 

Mediterranean Tomato Salad

 

Summer Squash Casserole

 

Amazingly Sweet Slow-Roasted Tomatoes  

 

Tomatoes - Sliced and Seasoned 

 

Green Bean Tomato and Feta Salad 

 

Moroccan Style Tomato Soup 

 

 

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.