How much protein is enough?

Protein... organic compounds made of up "building-blocks" or amino acids.  Protein has a number of functions in the body, it is mainly thought of as the building material for your skin, bones, muscles and other tissues.  When damage happens within the body, it is protein that is needed to rebuild the affected area.  This also means that it is essential for growth.

So, as you can see protein is a very important part of our diet.  However, just how much protein do you really need?

Low carb - high protein diets are very fashionable at the moment, and you will often find advice saying that you should include protein at every meal, which brings up another huge question:

Where do you get protein from?

Well, the first thing that tends to spring to mind when talking about protein is a nice juicy steak, chicken, fish, eggs... etc...

But let's go back to the first question, how much protein do you really need?

The Recommended Daily Allowance (RDA) for protein is set at about 0.75 - 0.8g per kilogram of body weight.  This means that if you are a woman weighing around 58k you would need 43.5g of protein per day.  Or a man weighing 75k you would need 56.2g of protein per day.

I you think that an average steak weighs about 225g ... then you may just come to the conclusion that we are eating way too much protein, and you'd be right.

In fact even the RDA for protein is way too high and a new lower figure of 0.6g per kilogram of bodyweight would be enough.  However, this is a generalization as there are different groups with different needs.  Children, older people, pregnant women, athletes and anyone recovering from surgery would need more protein.  But that would mean about 1.5 - 2g of protein per kilogram of bodyweight per day.

Too much protein can lead to certain problems such as weight gain, reduced liver and brain function, high cholesterol.  Too much protein can lead to your body producing too much ammonia, a toxin that your liver makes turns into non toxic - too much protein over a prolonged period means your liver can become over worked.  Too many toxins in your body can lead to a decline in brain function.  However it is hard to tell from the available information if they are talking about animal or plant protein or both.

As I said before we tend to think of protein in the animal form, but we also get protein from vegetable sources such as spinach, kale, broccoli, cauliflower, mushrooms, parsley, cucumbers, green pepper, cabbage, and tomatoes, for example.  And other sources such as legumes, dairy products, nuts and whole grains and fruit.

If we also throw into the equation that the agricultural sector is the world's second largest emitter of greenhouse gas thanks to the methane produced by livestock, then you might want to do yourself - and the planet a favor; switch to much more plant orientated diet.

Some like to call this a "flexitarian" diet which means less animal products and more plant foods.  Many people have become vegetarian or vegan over time, but this isn't always appealing to everyone, but there are ways you can lower your animal intake and up your plant intake.

Some families are already adopting the "meatless Monday" approach, or others who just have fruit or vegetables for dinner and have their animal protein at breakfast or lunch.

But you don't need to worry about falling short of your protein intake.  Many other foods on our weekly shopping lists are full of protein:

Food:                                                               Protein Content (g)
Slice of toast with butter                                             3.7                        
Large bowl of porridge with milk                             14.7                      
Banana                                                                         1.2
Apple                                                                           0.6
Salad and tomatoes                                                      1.7
Greek Yogurt                                                               8.6
Frozen Peas                                                                 5.5
Potatoes                                                                       3.1
Mushrooms                                                                  0.6
Peanuts (28g)                                                               6.7
Almonds (28g)                                                             6.0
Tofu (140g)                                                                 11.0
Blueberries (1 bowl)                                                     1.10
Apricots (1 fresh)                                                          0.49
Dates (100g)                                                                  2.50
Broccoli (1/2 cup)                                                          2.0
Spinach (1 cup cooked)                                                  5.0

Another swap to reduce your animal produce intake is to swap cow's milk for other milks: almond milk, oat milk, coconut milk, rice milk, walnut milk, etc.

By all means, eat meat, fish, chicken, eggs, etc.. but one important piece of advice; when you look at the food you are about to eat, make sure there are more vegetables than anything else on your plate.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

What are you hungry for?

Apparently we make over 200 decisions about food every day.  I spend all day talking about food - or cooking it!  But listening to my patients means I have a great understanding of how hungry they are.

When you change your eating habits or your diet, you may find that you are more hungry than you used to be.  Or are you really?  

Lots of people say they are constantly hungry and are forever rummaging through the kitchen cupboards for something - anything, to munch on.

This means that there is something wrong with our diet or you mindset about food.  Humans are complex machines made up of many things including hormones... yes, those things that play havoc with your mood, your skin, your hair and yes, how hungry you are.

Ghrelin, a hormone made in the stomach, increases appetite and is high before you eat telling your brain you are hungry and need to eat.  Once you have eaten the level of Ghrelin decreases.

Leptin, another hormone, but this time made by fat cells, decreases appetite telling your brain you don't need any more food and you can stop eating.

However, studies have shown that in people with weight problems and obesity, this brain signaling mechanism doesn't work properly and they have become resistant to the leptin signal and so don't know when to stop eating.  Leptin resistance perpetuates a vicious cycle as the more you eat the more weight you put on and the hungrier you become and so you continue to eat.

But all is not lost.  You can eat properly to stop this happening by analyzing why you are hungry to start with.

Eating too many carbohydrates.  

The governing bodies of many countries would have us all eating huge amounts of carbohydrates, they are after all, the base of the government approved food pyramid.  But what most people consider carbs are actually refined carbs; pasta, bread, rice - all white.  This means they have been stripped of all nutritional properties and are basically just another form of sugar. 

Physiologically, carbs make you more hungry than full.  Yes, they may fill you up longer than other foods, but what actually happens internally means you are hungry again quickly.  When you eat refined carbs, your blood sugar spikes, and the pancreas releases insulin to return your blood sugar level to normal.  This means your brain says "Hey I liked that sugar spike!  Give me more!" and creates a sensation of false hunger so that you will eat more of whatever it was that gave you the sugar spike to start off with.  So, in the end you are eating more than you probably realize.

Whole grains release the sugar over a longer and more sustained period of time which means you don't get the sugar spike, even so, keeping carbs to a minimum is the best option.

None of us eat enough fiber.

Fiber is so important, you really need to get your fiber fix every day - several times!  There are two types of fiber; insoluble fiber, which bulks up your stools and ensures a healthy elimination of waste product, and soluble fiber which dissolves into a gel-like consistency and makes you feel fuller for longer.

Your main source of fiber is vegetables... eat as many as you like and make sure they are what make up most of the food you eat on a daily basis.  Raw vegetables are easy to snack on between meals too making snacking healthy and gut happy.

Also high in fiber are raw nuts and obviously fruit, but you should choose low sugar content fruits.  Apples are an excellent choice as their skin contains pectin which controls blood sugar spikes.

Legumes are also very high in fiber so add some chickpeas to a salad or indulge in a lentil dahl with other veggies.

Chia seeds are a great source of fiber, protein and Omega-3 fats, but they also absorb 10-12 times their weight in water, this means they swell in the stomach and make you feel full.  Add some to your breakfast oatmeal or greek yogurt.

You need more fat.

Everyone is so scared of fat.  It doesn't surprise me, we have been told for years that saturated fat is bad for us and we should keep all fat intake to a minimum.  But this has been disproved.  Fat is a very necessary part of our diet and we need to bring it back for good health.

Fat, like protein, is a very complex nutrient.  It takes longer to break down in your digestive system so it makes you feel fuller for longer, but it can also be used as fuel for the body, so if you lower your carbs and up your fat you'll have enough energy.

Avocados are my personal favorite.  Full of healthy fats you can basically do anything you like with them.  Mash them up on wholegrain toast for breakfast, add them to a salad... you can even make chocolate mousse out of them!

The protein question.

Lots of health personnel say you should eat protein at every meal.  This is where we all think of bacon and eggs at breakfast, chicken and chips for lunch and fish for dinner.   Whereas animal protein is a great source of amino acids which are the building blocks for our bodies, there are other vegetable forms of protein that you can also rely on.  Raw nuts, greek yogurt (not greek STYLE), legumes such as lentils, chickpeas, beans, etc...

So yes, by all means eat protein at every meal, but mix and match.

Take it easy on the fruit.

As I said before, fruit is a good source of fiber, but some fruits are very high in sugar so take it easy on the fruit and if you don't eat fruit every day then don't worry.  Aim for 1-2 pieces per day if you can.

Drink more water.

One of the first symptoms of dehydration is feeling hungry.  So, if you feel hungry at an odd time of day, drink a glass of water before raiding the cookie jar, it might just save you a few extra pounds.

Sleep.

Having a good sleep habit is also important.  Studies have shown that people who work night shifts are often more overweight than those with day jobs.  Being over tired means your brain craves sugar to keep going and you end up eating junk food and sweets.

Obsession.

You might be obsessing over food.  People who change the way they eat for a medical issue or just because they would like to eat more healthily, often become obsessed with what they can and can't eat or how much.  Think 3 meals a day is a good place to start, some people are ok on that, others need 2 snacks a day.  Just make sure what ever you are eating is healthy and nutritious and most of all - ENJOY IT!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Going vegetarian for Athletes (and anyone)

Nowadays being a vegetarian or a vegan is pretty normal.  Lots of people are changing their diets to exclude meat and whether it is for health issues or ethical reasons it really doesn't matter - what does matter, is doing it properly so you will be healthy.

It is a decision that should not be taken lightly and needs careful consideration, especially if you are an athlete.  Good nutrition is vitally important to all humans, but if you are an athlete with a serious training schedule, nutrition is even more important.

So, first off ask yourself one basic but vitally important question:

Are you going vegan which means not eating ANY form of animal produce or vegetarian where milk, cheese, yogurt and eggs are still in your diet?

Lots of people who decide to give up animal produce believe that "going vegan or vegetarian" means just that... not eating animal products.  In part this is true, but making sure you have the right amounts and the right types of foods (proteins, carbohydrates, fats) is essential.  After all, Oreos are vegan - it doesn't mean they are good for you!

For athletes, carbohydrates are the quickest form of obtaining energy.  However, in most people carbs are the easiest way to put weight on.  Sports people need lots of energy for training so should consume carbs during and after exercise, and then for the rest of the day eat just protein, fruits and vegetables.

Optimal carb foods are; whole grain bread and whole grain pasta, wild rice, oats, quinoa, etc... NOT refined carbs such as white bread and white rice, white pasta, soft drinks, white flour, etc..

Protein is needed to carry out "repairs" in the body; small muscle tears that happen during intense exercise.  If you are still including eggs and dairy produce in your diet then these are high in protein, especially eggs which are considered the purest form of protein.

However, if you would prefer not to eat these then wonderful forms of vegetarian protein are:

Legumes: chick peas, lentils, mung beans, kidney beans, etc..
Soy products (tofu)
Quorn
Peanut Butter
Nuts and Seeds

So include these as much as possible in your diet to keep your body up to scratch.

Fat is the other form of energy for the body.  Healthy fats are vitally important to health so stock up on avocados, olives, olive oil, nuts and seeds - although high in protein these are also packed with healthy fats.  Avocados have had a lot of bad press as they were believed to be very fattening, this is simply not true, they are full of fiber and healthy fats and provide lots of energy.

Fruit and vegetables are the base to being vegetarian or vegan.  They are packed full of vitamins and minerals.  Eat as many vegetables as you like.  Fruit is packed with fiber and sugar (fructose), so consider these more carb based and always eat the whole fruit never as juice.  Juicing basically turns healthy fruits into sugar water.  The fiber has been stripped from the fruit when juiced, and it is this fiber that protects the body against the typical sugar spike which causes an energy drop shortly after.  The fiber slows the sugar release avoiding the spike.

Lots of vegetarians/vegans are deficient in the following vitamins and minerals:

Calcium
Riboflavin (Vitamin B2)
Zinc
Iron
Vitamin D
Vitamin B12

B Vitamins as a group are essential so regularly eating legumes and whole grains is a must.  Low fat dairy and eggs are good sources of this vitamin but if you are vegan then it would be a good idea to take a Vitamin B12 supplement.

Calcium is needed for healthy bones and can be found in fortified soy or rice milk, calcium-set tofu, collards, broccoli, kale, mustard greens, turnip greens, and dried figs.  Many healthcare professionals will tell you that milk produce is a good source of calcium (milk, yogurts and cheese), however this is not strictly true for a physiological reason.  When you consume milk produce, our bodies become very acidic, however the human body prefers to be alkaline.  So, when faced with a high level of acidity, the body leaches calcium from the bones to reduce the acid level.  Therefore, obtaining calcium from milk produce is extremely difficult.

Zinc can be found in: dark chocolate, watermelon, pumpkin and sesame seeds, peanut butter, spinach, mushrooms and wheatgerm.

Vitamin D is essential for healthy bones and a healthy immune system.  In order to make vitamin D we need regular sun exposure but this isn't always enough.  Getting Vitamin D from a vegan diet is very difficult so a supplement would be a good idea.  You can have your Vitamin D levels checked and ask your doctor for a supplement that's right for you.

Iron - this mineral carries oxygen in the blood to the muscles - so vitally important.  Vegetarians need to choose plant foods high in iron such as; legumes, dark green leafy vegetables like spinach and chard.  However, you must combine these with other foods high in Vitamin C: tomatoes, citrus fruits, melon, kiwi, bell peppers, broccoli which all help the body to assimilate the iron in the other foods.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Don't mix foods that fight.

Don't mix foods that fight!  That should really be everybody's mantra.  I have for years followed a diet that does not mix certain food groups together in the same meal.  The result is that I lost 10kg in 2 months and have kept those kilos off for years.  My husband sometimes gets on my case about it and says, "Are you never going to break that diet?"  The answer is always, "Why should I?"  Not mixing certain food groups in the same meal means that digestion is quick and easy and the absorption of nutrients is optimal.  It also means that you don't have that horrible feeling of having eaten the whole cow instead of just one steak!  Who would want to feel like that if you can avoid it so easily?

Don't mix foods that fight!  What does it mean?  Well it simply means that there are certain combinations of foods that do not lead to a healthy digestion.  Mixing carbohydrates and protein in the same meal leads to a lot of problems... here's why:

To understand the theory you need to know a little bit about the digestive process: you put food (or liquid) into your mouth and then you chew it and swallow it.  The body then breaks these molecules down into a size that can be easily absorbed.  What your body doesn't use is then excreted as waste.  The four processes the body goes through when food is ingested are: digestion, absorption, assimilation and elimination.  However, food is actually broken down in several different areas: the mouth, the stomach and the first and middle sections of the small intestine (duodenum and jejunum).  Add to this that there are two different types of digestion:

1. Mechanical digestion (chewing and churning).
2. Chemical digestion.

Protein (meats, fish, eggs, etc..) is the only food that chemically breaks down in the stomach.  Protein requires a specific environment in the stomach to break down properly; it requires pepsin, which is a highly acidic enzyme in conjunction with hydrochloric acid.  The hydrochloric acid sets the environment for the specific amount of pepsin that is then secreted into the stomach to digest the protein waiting there.

Carbohydrates are divided into two categories: fruits and starches (bread, pasta, rice, etc..).  Fruits pass easily through the digestive system, starches require three levels of breakdown; the first of which begins in the mouth which is why it is very important to chew starchy foods properly.  Carbs require an alkaline digestive medium to be digested properly.  It isn't rocket science to understand that if you mix protein (need a highly acidic environment to be digested) and carbs (alkaline environment needed for proper digestion) they will be neutralized.  The alkalinity of the carbs cancels out the acid for the protein - so then what happens?  The food is not digested and moves through the body undigested.

So how does this translate onto your plate?

Basically it means that you can't eat a steak and fries, or pasta with a meat sauce, no roast potatoes with your Sunday roast!  I know that this can sound soul destroying at first but when you actually put it into practice it is amazing how good you will feel after just 24 hours, and the possibilities are endless!

There are two basic rules that should be followed when food combining correctly:

1. No proteins and starches at the same meal, as stated above, they neutralize each other and stop the correct digestion of either one of them.  To make sure you digest these groups properly, you should wait for 2 hours after eating a starch before eating a protein, and you should wait for 3 hours after eating a protein before eating a starch.
2. No fruits with a meal.  That age old rule passed down to every mother to make sure her children eat fruit for dessert it very wrong.  Fruit should always be eaten alone, either one hour before or 2-3 hours after a meal.  You can mix fruits together except for one... Melon should always be eaten alone.

To get the most from your digestion you should be very mindful of what you are eating and when.  The optimal breakfast for example is fruit, and also fruit in between meals as snacks.  If you are going to have a carb meal, you should make it a lunchtime meal.  Carbs provide lots of energy, and let's face it, who needs lots of energy to go to sleep.  Make your evening meal a protein meal - protein is used to repair damaged areas of the body and for growth, this way the body has all night to put that protein to good use without the constant moving and stress of the day to interfere.  Be wary of the amount of food you are eating, do you really need to eat so much?  Try using a smaller plate... it can help to eat less.

A word about carbs...

If you are a habitual reader of my blog, you will have read an article a couple of weeks ago about how not all calories are the same.  It has now been proven that a high carb diet will lead to weight gain and a whole host of other problems.  It is also the reason why we over eat.  Refined carbohydrates cause your blood glucose levels to shoot up, the body then secretes insulin to bring your glucose level down.  So first you get a high from the glucose levels shooting up and then you get a big LOW thanks to the insulin kicking in.  This makes you eat more.  Yes, it is a fact.  When you hit the low your body craves more refined carbs to get the high back and if you give in to those cravings you will be yo-yoing all day between carb highs and insulin lows.  

What your body really needs is stable blood glucose levels.  The way to achieve this is to eliminate all refined carbohydrates (white bread, white pasta, white rice, industrial foods such as doughnuts, muffins, sugar in all shapes and forms, etc..) and processed foods such as hot dogs, hamburgers, cooked meats, processed cheese like the kind you can buy in a tube.  Stick to real food that you buy and cook from scratch.  Fruit is a great snack or even a handful of nuts as a snack are healthy (just a handful mind, you really don't need to eat a lot to reap the wonderful natural benefits of nuts such as raw almonds!).

I can send you a food combining chart if you would like.  Please ask for it via mail to lucycarr@socialnutrition.com

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

NOT all calories are the same.

For as long as I can remember I have been hearing the age old theory that all calories are equal and that the only way to lose weight is to eat less and exercise more.  For as long as I can remember I have been saying that this isn't so.

Not all calories are equal.  It all depends on where you get your calories from e.g: protein, fat or carbs, and how your body uses those calories.  The body does not use protein in the same way it uses carbs, etc.  I am pleased to say I am not alone in my struggle to get people to understand that a low-fat high-carb diet is NOT THE WAY TO LOSE WEIGHT!  Yes, I have to admit I sometimes feel like screaming when I read yet another article in the medical or general press about the benefits of eating carbs or the food pyramid that governments in the Western world seem hell bent on stuffing down our throats!  Zoë Harcombe, an Obesity Researcher has been saying it for years too!  I highly recommend any of her books and once you've read one you'll be hooked for life - and at your natural weight should you choose to follow her advice!  Click on her name and it will take you to her books, I can honestly recommend The Obesity Epidemic and Stop Counting Calories and Start Losing Weight.

However, today I had one of those HALLELUJAH! moments today when I read about a personal trainer from East London, Sam Feltham, who has done is own diet experiment on himself.  This brought the results I would expect, and I am sure that Zoë Harcombe would also expect, but from the tone of the article the journalist seemed to be amazed.  Sam Feltham's doctor was also amazed at the negative effects the high-carb diet had on his health in just 21 days, remember this guy is a personal trainer and was fit to start off with.

What Sam did:

Sam decided that the only way to prove the theory that all calories are equal was to try out two different diets over a 21 day period each.  He ate a high-fat, low-carb diet for 21 days and followed a moderate exercise plan.  For the next 21 days he ate a high-carb, low-fat diet and carried out the same moderate exercise plan.  In both diets he ate a staggering 5000 calories a day.  Now, according to what we are told, if all calories are equal, the weight gain would be the same on both diets.  However, that was not what Sam discovered.

On the low-fat, high-carb diet Sam packed the weight on and gained more than a stone (7.25kg) and added 9.5 cm to his waist measurement.

However, on the high-fat, low-carb diet he gained just 2.5 lbs (1.33kg) and LOST 2.5 cm from his waist.

For the low-carb, high-fat diet Sam ate 5000 calories per day by eating the following foods: eggs, mackerel, steak, green vegetables, coconut oil, and snacked on three rounds of nuts - walnuts, pecans or almonds - all naturally high in fat.  Total daily intake: 72% from fats, 22% from protein and just 5.9% from carbs.  All meals were the same everyday.

For the high-carb, low-fat diet he ate 5000 calories from: garlic bread, low-fat lasagne, crumpets, low-fat yoghurts and rice pudding, chocolate muffins and wholemeal bread.  Total daily intake: 63% from carbs, 13% from protein and 22% from fat.

Sam says: "It was an experiment to test the idea that different foods affect your body's biochemistry differently.  If it is true that cutting calories is the key to weight loss, then excess calories should put on the same amount of weight whether they come from a healthy diet full of fat or a poor diet full of carbs."

As I said before, Sam's doctor was even more surprised.  His low-fat, high-carb diet had potentially devastating effects on his system even after only 21 days.  Dr. Aseem Malhotra, a cardiologist at the Royal Free Hospital in London said:

"The diet effectively gave him metabolic syndrome."

Metabolic syndrome is a precursor to heart disease and diabetes.  He then went on to explain that:

"Particularly worrying was that his triglycerides (fats in the blood) had gone up four times, while his so-called good cholesterol (HDL) had dropped.  That is not a good combination.  Add to that the increase in his waist measurement, and he was looking a lot less healthy than he had been.  What's more, the level of inflammation in his liver had doubled, which is also linked with diabetes and heart disease...

"...It is alarming to think that if a high-carb diet can have that effect on him in three weeks, what is it doing to people who don't exercise and eat like that for years?"

One country seems to be getting the message:

Swedish dietary experts have recently made a dramatic U-turn and are now recommending a low-carb, rather than low-fat diet for weight loss.  This came about thanks to the Council on Health Technology Assessment, advisor to the Swedish Government.  The Council reviewed 16,000 studies and came up with the theory that the best types of foods for losing weight were the likes of olive oil, double cream and bacon!

Why?

As I said previously it all depends on WHAT your body does with the different types of food it gets.  For example protein is used for growth and repair.  Carbohydrates are used for quickly accessible energy.

However, there is another important point to cover... hormones have a lot to do with weight loss or at least one crucial one... insulin.  Yes, I know, I have rattled on about insulin before but it is important.

Insulin is the hormone that controls FAT STORAGE.  A high-carb diet increases the amount of glucose in the bloodstream, which in turn means you produce more insulin.  The more insulin your body produces, the more fat gets stored, it really is that simple!  A low-carb diet means less insulin, making weight loss easier to achieve because the body uses the fat for energy and doesn't need to store as much.


Dr. Malhotra goes on to confirm that standard dietary advice is WRONG:

"This (Sam Feltham's experiment) is a vivid illustration of the fact that the conventional idea of what causes weight gain is back to front.  We've been told for years that eating fat will make you fat because it contains twice the calories that are in carbohydrates.  That is to misunderstand how fat storage works.

"Research has already shown that if you are eating a high-carb diet, and so have high levels of insulin, you are likely to have more fat in your blood than someone on a high-fat diet.  This is what happened to Sam." 

So, if you are looking to lose weight, and become healthier you know what you have to do.  Less carbs, more protein and fat and lots of vegetables!  It really is that simple!

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com