Sometime ago I was interested to read about the studies undertaken by the CSIRO in relation to the importance of protein in our diet. Many of us may not be aware just how essential protein is for maintaining good health. I’m also sure many of us rarely consider how little protein we include in our diet.

This research by the CSIRO confirmed for most of us, there needs to be an increase of protein in our diet, particularly as we age and even more so if we are overweight. The daily amount of protein recommended depended on our weight. For example, for someone weighing 50kg it was suggested 60-80g; 60kg 72-96g; 120 kg 144-192g. It suggested we consume 1.2 to 1.6 grams per kg of body weight. It was also suggested protein intake needed to be increased if we undertake a lot of resistance exercise. It is even more important for older people to consume higher amounts of protein even if we’re not exercising.

The CSIRO found increasing our protein intake at breakfast time, can be helpful in reducing sugar cravings, particularly later in the day which is when most will suffer from sugar cravings and hunger pangs. Unfortunately, many of us consume most of our protein in our evening meal which isn’t as beneficial. If we want to control our hunger it is far better to evenly distribute our consumption of protein throughout the day at least with each main meal. An example would be 25g at breakfast, 25g at lunch, 40g at dinner and 10g in snacks.

There are many other reasons why we require protein in our diet. Did you know

• Every cell in our body requires protein to maintain its life
• Protein is essential for tissue repair and the construction of new tissue
• Protein is the main substance used to replace worn out or dead cells with most white blood cells being replaced every 10 days, skin cells being replaced every 24 days, the cells in the lining of the gastrointestinal tract and blood platelets being replaced every 4 days and finally 98% of the molecules in the body being completely replaced each year!!
• Our muscles, hair, nails, skin, and eyes are made of protein
• The cells making up our liver, kidneys, heart, lungs, nerves, brain, and sex glands are made of protein
• Hormones secreted from our thyroid, pancreas and pituitary require protein.

So, now you know why we would all benefit from ensuring we include adequate protein in our diet. The average diet contains a high percentage of carbohydrates and a small amount of protein. Breakfast usually consists of cereal or toast (very little protein), morning snack may include fruit or a biscuit (still no protein), salad sandwich for lunch (still no protein) although maybe a slice of meat or cheese has been added to the sandwich which will provide a small amount of protein, and then for dinner of course most people will have their serving of protein usually being meat or fish.

When you consider how essential protein is to good health, I think we would agree the average person is certainly not consuming enough protein. Because protein is necessary to maintain good muscle strength it is obvious someone exercising regularly will need to increase protein to repair and rebuild muscle. Protein may also assist in energy levels. It is also important to be aware as we age it is far more difficult for our bodies to build and maintain muscle.

Often, we find customers complaining of splitting, broken, slow growing nails will find increasing protein in their diet solves this problem. Why, because their nails are made of protein. Customers complaining of listless and thinning hair find protein helps because hair is made of protein. Skin which may have too many wrinkles for our age, may lack protein. When we look at the information above, we can only imagine how important protein is for optimum health of the elderly. Once again, it’s amazing how often we receive feedback from elderly customers on how their health has improved after increasing the protein in their diet.

So how do we increase protein? We would recommend a variety of complete protein foods such as fish, chicken, low-fat dairy, eggs, red meat, legumes, tofu, and nuts. An easy way to include protein in our diet is to use a protein powder. Protein powder can be sprinkled over our muesli, included in a smoothie or our homemade protein bliss balls. You can even blend it into a soup. Below are several tasty recipes which include protein powder to help increase our protein intake.

My favourite is my high protein fruit salad breakfast. I love all the fruits available at the moment. Once I’ve made the fruit salad, I stir my favourite protein powder plus super greens powder into yoghurt and add it to my fruit salad. It’s so DELICIOUS!! especially when I add some shredded coconut, sunflower kernels, pumpkin seeds and walnuts. It is such a great way to start the day and with the protein powder and super greens powder added, it keeps me well-nourished plus I really don’t feel at all hungry for hours.

There are many protein powders on the market. Plant based proteins have become very popular of late and in fact are our biggest sellers by far. Many find they digest plant-based proteins more easily. Often the protein source eg pea or rice is fermented which also helps with digestion. Whey protein isolate (WPI) is the protein powder many will know of because it has been around for a long time. We package our own bulk WPI which means it is economical for our customers.

For more information on protein supplementation or any other health subject call to see Bev and the team at Go Vita, Your Health Shop at 5 North St, Batemans Bay, or phone on 44729737. Don’t forget to tune into Bev on 2EC every Wednesday at 12.30pm for Go Get Healthy.

BEV’S HIGH PROTEIN BREAKFAST

Ingredients:

1 cup Fresh Fruit Salad

3 tablespoons Plain Yoghurt

2 tbsp White Wolf Vegan Creamy Vanilla All in One Pea Protein

1 heaped tsp Organic Road Amazing Grass Super greens

1 tbsp Organic Road Shredded Coconut

1 tbsp Australian Pumpkin Seeds

1 tbsp Aust Sunflower Kernels

1 tbsp Aust Walnuts

Method: 

Whip protein powder and super greens powder into yoghurt, spread over fruit salad and sprinkle coconut, sunflower kernels, pumpkin seeds and walnuts.

PROTEIN BLISS BALLS

Ingredients:

250g Almond Meal, 250g Desiccated Coconut, 8 Medjool Dates, 1 tbsp Raw Cacao, 2 tbsp Protein Powder, ¼ cup Australian Sunflower Kernels, ¼ cup Australian Pumpkin Seeds, ¼ cup Hemp Seeds, ½ cup melted Coconut Oil.

Method: 

Blend ingredients in food processor until dough forms. If mixture is too dry add extra coconut oil. Roll into balls. Refrigerate.

HIGH PROTEIN CHIA PUDDING

Ingredients:

¼ cup chia seeds

2 ½ cup milk

¾ cup protein powder

2 tablespoons Australian sunflower kernels

2 tablespoons Australian pumpkin seeds

5 tablespoons chopped Australian almonds

3 cups assorted fruits

5 tablespoons flaked coconut

Method:

Stir chia seeds, protein powder and milk, mix well. Cover and refrigerate for a few hours until mixture thickens into a pudding texture. Into 4 cups, spoon 1 tbsp of mixed fruits divided into each cup then chia mixture and top with remaining fruits, nuts, and coconut.

HIGH PROTEIN SNACKS

Hard Boiled Eggs – 1 = 6 grams protein

Tuna – 1 cup = 40 grams protein

Peanut Butter – 2 tbsp = 8 grams protein (serve with celery sticks)

Almonds – 20 almonds = 5 grams

Roasted Chickpeas = ½ cup = 8 grams protein

Hummus – 1/3 cup = 7 grams (serve with carrot sticks)

Cottage Cheese – ½ cup = 113 grams (serve with fruit and nuts)

Greek Yoghurt – 1 cup = 20 grams protein

Chia Pudding – 2 tbsp chia = 4 grams protein

Pumpkin Seeds – 2 tbsp = 5 grams protein