EDITORIAL: EATING MEAT - SENSIBLE ETHICAL OPTION?

Now the other side of the vegan vs meat debate...

An estimated 90+% of people in the UK are meat-eaters
(Stock cartoon)

The launching of several vegan cookbooks this year has sparked a round of vegan mania that has the public wondering if meat could - or should - be replaced by plant food. 

This (necessarily) brief editorial looks at the arguments for and against meat eating.  It asks whether we're right to judge the value of foods on protein content, or should it be based on the presence of essential amino acids?  Is it possible to be an ethical meat eater?  What are the benefits of meat on human health and the environment, and the drawbacks?  Eating more plant food is healthy and sensible but will vegan activism actually damage the meat industry?  
  

Going vegan is a growing trend that could result in changes in factory farming and more ersatz 'meats' based on plants.  But...the end of real meat?

67 doesn't think so. 

The thing is, huge amounts of different plant foods are needed to supply the same nutrients as animal protein.

Take steak, for example.  Steak is nutrient dense.  To get the same amount of protein as a 226gm/8oz steak, you'd need to consume roughly 7 1/2 eggs.  Or 2-3 bananas + a bag of spinach for iron + ...a whole load of several other different plant foods to get the same amount of vitamins, minerals, protein and amino acids.

That's why when Vegans say 'Beef has 6.4grams of protein/100 calories and Broccoli has 11.1gms of protein/100 calories', it's necessary to stop and think.  And be aware that one cup of broccoli contains only 31 calories, which means  more than 3 cups of broccoli must be eaten to get the same protein as meat.  

Furthermore, proteins from different sources are not equal.  

Much more important is the full package of amino acids which are essential for the care and maintenance of body and mind.  Meat, eggs and dairy products are the main sources of foods that provide all of the amino acids AND are more quickly absorbed.  

Generally, plants need to be teamed up with other plants to provide essential amino acids.  It's said that tofu, seitan (wheat gluten), quinoa, chia seeds and hemp seeds provide the same amino acids as meat but are they of the same high-quality as amino acids from meat products?  With the vegan vs meat debate still running high, it's not clear. 

Vegan acquaintances - nice,normal people - swear by seitan 'meats' like this fried 'chicken'  

An article from the Seitan Society (https://www.bertyn.eu/en/seitan/proteins-in-meat-fish-tempeh-tofu-quorn-or-seitan) compares seitan with various plant and animal sources in terms of protein and amino acids per 100 calories.  It shows seitan scoring highly compared to beef.  However there is no indication of how much seitan, in weight, must be eaten to reach 100 calories.  Nor is there any indication of how quickly the amino acids are absorbed into the body compared to meat.

Wheat Seitan is not suitable at all for the gluten-intolerant, and spelt seitan does not score highly against meat.

As for quinoa, 67 is unable/unwilling to eat quinoa due to its bitter taste and chia & hemp seed are too esoteric and pricey to experiment with.  

Tofu teamed with grains seems a reliable, easily accessible alternative to meat but doesn't offer the variety of animal products.   

Other reasons to eat animal protein:

1. Iron:  Iron from animal products is easier for the body to absorb than plant iron because only life forms like beef, pork, poultry and fish have haemoglobin 
2. Vitamin B12.  This important vitamin keeps nerve and blood cells funtioning.  The effects of lack of B12 are scary - they mimic Alzheimers & MS.  Some people are unable to convert plant B12 into the B12 needed by the body.  As for B12 supplements, some research indicates they might have little value.  
3. Brain power: Meat made humans smarter.  When humans began to eat meat, their guts got smaller, allowing more energy to flow to the brain 

Correcting Vegan excuses for not eating meat

1. Ethics aren't just for vegans; you can be an ethical meat eater by avoiding factory farming
2. Plants have memory and the ability to communicate with one another
3. Contrary to what vegetarian/vegans say, human bodies are designed for meat-eating.  Human digestive tracts are intermediate-sized while plant eaters have big chambers in the stomach to digest the large quantities of plant materials needed to survive
4. Human jaws have canines; plant eaters do not
5. Vegans say the ratio of plant foods used to produce meat is 5-1 but that ratio only works if measuring human food for animals.  If livestock is fed its intended diet -- grass -- the ratio is 1:4
6. Water usage for the rearing of animals obviously varies greatly depending on location
7. According to vegan friends, bacon made from wheat glutin/seitan is a great  substitute for proper bacon.  No one has yet come up with a vegan replacement for ribs.
8. Wheat gluten is notoriously difficult to work with and clearly not suitable for those with gluten intolerances.  Moreover commercially prepared seitan can contain up to 100mg of sodium per ounce.  Deep frying the gluten adds, per teaspoon of fat absorbed, 4.5grams of fat.  

Eating meat: benefits

• steadies blood sugar
• creates a feeling of fullness that prevents binge eating
• repairs muscles
• helps burn fat (30%) during digestion
• creates longer-lasting energy 

Raising meat: benefits

• animals can graze where plant food won't grow; in some cases raising livestock has lower environmental impact than growing a field of greens
• fertilises soil
• eliminates some pests & predators
• food waste and dairy whey provides food for animals rather than being discarded
• locally raised meat is better environmentally than plant food that's travelled hundreds of miles 

BUT...

All the above is true and supports continued meat eating but there are caveats.

1.  Factory Farming

(Stock photo)

Factory farming is a problem.  In modern food production animals are raised in conditions so crowded, antibiotics have to be administered to prevent disease.  Sometimes growth hormones are used to increase size.  It is hard not to be distressed by the transport of live animals in crowded cages, even if the animals  look sleek, healthy and well cared for.   

If the vegan movement does only one thing - that is, to put the kaibosh on the worst excesses of factory farming - then we can all be pleased and relieved.  Prices of meat may go up but so will well-being.  We don't need as much protein as we think we do and it doesn't all have to come from animal sources.  We'll get used to buying better meat and eating less of it.

In the meantime, there are plenty of inexpensive alternatives to factory farmed meat.  Game birds, especially pheasant & partridge, offer good value (See comments section this blog) and if you know someone who shoots ethically, you may even find yourself with free game.  Venison is a low-fat meat, though you need to find out if has been raised wild or farmed, and if farmed, in what conditions.  Venison prices are lower these days but not exactly frugal.  Ditto popular wild boar and other esoteric meats like ostrich.   

Organic meat is freely available and though expensive, organic butchers have no qualms about selling small joints.  At Christmas last year you could buy a single organic turkey leg or wing and sometimes half a breast.

2.  Some meats specifically - and too much meat generally - are not good for you

A huge joint American-British-Chinese research project called The China Diet (published 2005) concluded that people who avoid or reduce animal products and refined carbs can escape, reduce or reverse numerous diseases associated with western diets (heart disease, diabetes). 

It's now accepted that processed meat is the biggest culprit but red meat, with relatively high levels of saturated fat, also comes under fire. 

Shoppers have been encouraged to eat more white meat (chicken, lean pork) and 'wild' meat (game, venison).  

67goingon50, since its inception, follows this guidance, often replacing beef with turkey in sassy & appetising sauces.  But because nothing tastes as good as beef and lamb, 67 has also developed cooking methods which remove fat without affecting taste or texture.  

It has to be said, though...

Much of recent research showing links between, say bacon and cancer are based on ridiculous assumptions about the frequency of consumption.  How many people, for example, eat a couple of rashers of bacon every day?  Given the price of beef, how many tuck into a steak more than once a fortnight (if that)?

And it has to be acknowledged...the meat industry has been the target of hard-left vegans for years.  They consider the meat industry one of the supporting foundations of capitalism and hope to eventually bring it down.  

(stock photo)

Veganism is of this time, born of youthful idealism and enthusiastic health consciousness.  The 21st Century has arrived.  Where it will end is unclear.

For now, ride the trend.  Incorporate much more plant food in your diet; maybe restrict consumption of animal products to 2-3 times a week.  It will save money and create the groundwork for graceful ageing.  

But remember: no matter how strong the trend to veganism, the majority of people will rely on regular animal products for good nutrition and good health.  

Sources:https://www.vrg.org/recipes/vjseitan.htmhttp://www.beefmagazine.com/blog/are-vegetable-proteins-equal-protein-beefhttps://www.popsci.com/vegetarian-environment-healthhttps://www.vrg.org/recipes/vjseitan.htmhttps://www.fitday.com/fitness-articles/fitness/5-tips-for-taking-your-crossfit-workout-home-with-you.htmlhttp://www.beefmagazine.com/blog/are-vegetable-proteins-equal-protein-beefhttps://nutritionstudies.org/animal-vs-plant-protein/https://www.healthline.com/nutrition/animal-vs-plant-protein#section5

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided. 

EDITORIAL: PHEASANT & VENISON, THE ISSUES

This subject was hastily and not very deeply researched due to time constraints.  It expresses the blogger's personal view.

The two main issues relating to pheasant and venison relate to farmed game and animal welfare.  Is 'farmed' game as healthy as wild?  Does shooting a bird or deer invalidate its value as a protein rich food?

Wild v farmed 

'Farmed' here does not mean factory farmed but partially raised in restricted areas.  This can mean anything from a pen for hatchlings to enclosed acres of land for deer.

PHEASANT 
As far as pheasant is concerned, apparently 80% are farmed before being released into the woods, in order to meet demand.  A new Code of Practice relating to the Welfare of Gamebirds came into effect in 2011 governing all elements of pheasant rearing.  Pheasant farms are recommended to register with a vet to monitor pheasant welfare.

Many partridge 'farmers' raise their birds on grass in the open air, with a roof to keep off the elements.  The birds are released into the woods at 8 weeks.  Farmed pheasant come under health regulations for poultry; antibiotics can be administered under certain circumstances.  Early in 2017 during an outbreak of bird flu at some poultry farms, two pheasant farms were infected.   

Whether wild or farmed, pheasant offers a healthy amount of protein, B vitamins and lots of mood-lifting selenium.  It's lower in calories, fat and sodium than chicken, though higher in cholesterol.  It's good value now and right up to Christmas at £4.50 - £6 a bird* - enough for 4. 

VENISON 
70% of venison on sale is wild and the result of natural deer culling.  Wild or farmed, venison is very lean and lower in fat than beef (though slightly higher in cholesterol.)  Some complain venison has a strong game-y taste but treated right will be wonderfully tender and tasty

HOW TO...67GOINGON50 AND THE GM DIET

updated  April 20

Courtesy of Clipart  © Copyright Glasbergen and licensed for reuse under this Creative Commons Licence

  

                               This diet is not recommended

                   for those with blood sugar problems

2024 Update:

Following a diagnoses of borderline pre-diabetes (partly genetic), the blogger uses the GM diet as a framework but on days 3, 4, 5 & 6 adds both a small amount of protein and a high-fibre carb like granola.  Weight loss on a lesser scale takes place and disciplined eating returns.  

A popular diet in the summer 2017 was the controversial 'GM diet', a 7-day eating plan popular in the '80's.  It's low-carb, consisting mostly of fruit and veg but heavy on meat in the latter stages. (See Original:)

Apparently designed to help General Motors staff lose weight and change eating habits (GM denied it a decade ago), some people report weight loss of up to 7kilos (10-17 pounds).  

The diet is strict and demanding. It's not quite 'eat one potato chip and you've had it' but there are rules.  To achieve maximum effect, you need to follow them. And it's not easy.

Fresh Fruit (Stock Photo)

The diet is simple enough and full of health-giving vegetables and fruit. It's intended as a short-term measure, not a permanent eating plan.  

The Blogger tested the diet during a vacation.   

After several months of 'frankly, not giving a damn' about eating plans, portion control, restricting carbs etc, etc, etc, the Blogger developed lumps and bumps worthy of a Michelin Man.  Turning into, well...a slob, in the process.  

Taking advantage of a long break, the Blogger hoped to not just lose weight but also to: 

• kick the blogger out of a long slump
• change the poor eating habits which had taken hold 
• clear the toxins accumulated during the 'Let it go' months
• achieve the above without damaging body and soul

The GM Diet held no fears; the Blogger usually undertook a fruit & vegetable day once a week and in the past, regularly (if infrequently) went on 3-day restricted eating plans.    

Here's a simplified version of the diet (see gm diet for the original instructions)

Day 1

Any fruit apart from bananas; melons & berries recommended

Day 2

Baked potato with a little butter or oil +

Any salad or vegetables (steamed or boiled) except carrots, peas, corn

Day 3

Any fruit and veg apart from potato and banana, carrots, peas, corn +

Fresh fruit juice

Day 4

Bananas and skim milk or 0-fat plain yoghurt +

Cabbage soup with celery, onion and green peppers; other non-starchy veg, no  peas, corn

The Polish artist Anna Tokarska using
fruits and vegetables to create portraits
Courtesy of The Times and licensed for reuse under this Creative Commons Licence

You can do an awful lot with fruit and veg if you really try!

Day 5

Beef, chicken or fish plus tomatoes and vegetable soup.  No peas, corn

Day 6

More beef, chicken or fish and steamed or boiled non-starchy veg (no potatoes, carrots (except in Wonder Soup), peas, corn; no fruit)

Day 7

White or brown rice with veg (no potatoes, carrots, peas, corn) + fruit (melon & berries recommended & no bananas) + fruit juice

A version of the GM Diet Wonder Soup is here, made from non-starchy vegetables apart from a small amount of carrot, which can be consumed on any or all of the 7 days.  The author of this version has added flavouring such as (opt) tinned tomatoes and herbs & spices. 

Daily: 8-10 glasses of water; on day 5 even more 

Exercise:  low-level exercise such as yoga and walking

RESULT

• Weight Loss

       By Day 3, weight loss was 2.5 kilo/5.5 pounds
       On Day 8, the weight loss was 2.4k/5.2 pounds 

• Total weight loss was disappointing; possibly due to days 5 & 6 which had 5 servings of meat over 2 days, more than twice the Blogger's usual weekly intake.  (Two vegetarian versions, one where rice or legumes replaces meat or fish and a second Indian version which adds curd/cottage cheese to rice might be a more promising option for some.) 

• Body shape was sharply improved; inches fell from midriff and thighs -- an unexpecteded consolation (which may have been partly due to lower stress)

• Habits of disciplined eating returned.  

DIFFICULTY:

• Day 3 was particularly difficult but overall, energy levels were ok 
• Boredom; by Day 5 fantasies about bread, crisps, eggs were continuous 
• only so much enjoyment is possible from boiled/steamed non-starchy veg, though salads broke up the monotony 

Carb-free, low-salt/ fat Stir Fried Vegetables 
Spinach, celery, mushrooms, courgettes, cauliflower, broccoli, tomatoes

ENERGY LEVELS & EXERCISE 

The Blogger was on vacation and reasonably relaxed.  The following was accomplished without strain: 

• walks of up to 1 1/2 hours
• a yoga class
• a lighter session of the usual cardio and strength training regime 

UNEXPECTED BENEFITS

• a (very) streamlined body which persisted for some time
• absolutely radiant skin, at times 
• a minor but persistent problem with ear wax cleared up
• as normal eating resumed, the negative effects of certain foods became clear
• the Blogger discovered she could, after all, drink coffee without sugar 
• one gets better at being creative with the food allowed 

DRAWBACK:

Not exactly cheap; variety is needed to stop climbing walls but in time one found  cheaper substitutes for fruit & veg 

FEB. 2020: The Blogger finds the Indian vegetarian version of the GM diet more effective for sustained weight loss, replacing meat with brown rice plus pulses OR tofu OR eggs.  It also allows unlimited quantities of Cabbage Soup, seeming to  place less strain on body and mind.

Recommendation:

67 hesitates to recommend this diet, especially if the prospective dieter is not used to regular fasting.  However, for some people, it could be a solution to kickstart an eating programme based on disciplined eating. 

The diet does not induce feelings of unwellness but neither does the dieter feel well.  And even if energy levels were reasonable, one did feel strained. Mornings were difficult.  

The diet is seriously restrictive; quantities are not always clear.   

Seven days is a long time; only the knowledge that the diet was not forever kept one going. 

Conclusion: 

The Blogger does not recommend this diet but, for some people, cannot recommend avoiding it, either.  

It can be useful:

• though weight lost will be regained quickly if you're not careful, the streamlined body shape lingers for some time
• disciplined eating can become a habit 

However:

• if in you're late middle-age or older, extreme caution is recommended 
• an awareness of the diet's drawbacks is essential 
• a 'diet buddy' for physical and emotional support would be helpful.   

ALWAYS Check with your doctor first before undertaking the GM diet. 



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided

HOW TO...FEED KIDS (THE CANADIAN WAY)

Based on an article in TODAY'S PARENT by Cara Rosenbloom

Canada's had a food guide for 10 years and it's being updated. It's less industry responsive and more public oriented; the response from dieticians so far has been positive.   

The guide is now in the comment stage and the final version may differ from the draft.  But 67 believes, even in its current state, the guide could be useful for the UK. 

The final version may end up slashed to bits but one hopes not.

In the UK, it's possible new trade deals could mean imports of chickens rinsed in chlorine or the sale of home-grown products like British lamb being damaged by cheaper imports.  The UK has one of the highest food safety standards in the world; if we want that to continue, we'll need to be aware of what's going on with food imports -- the benefits as well as the drawbacks.  More on this in a few months.      

The Canadian guide's main recommendations are:

1. Nutrition information will be based on up-to-date nutritional science and not influenced by dairy or beef farmers, margarine companies or juice makers.
2. School menus will differentiate between whole and processed foods (currently whole grain oatmeal and sugary processed breakfast cereals both count as grain products) and emphasize whole foods
3. Water will be promoted as the best drink; milk and juice will no longer feature heavily to help reduce obesity and diabetes.
4. Kids will be encouraged to eat 'mindfully' -- slowly and with enjoyment.  They'll be supported to refrain from faddy diets, emotional eating and comparing their bodies to air-brushed supermodels and athletes
5. Families will be encouraged to eat together without tv or phones
6. Families will be inspired to cook meals from scratch rather than relying on processed foods.  (Obviously families will require cooking skills).
7. More meatless meals will be encouraged
8. Reducing food waste is to become part of school curriculums 

 Source: Canada's new food guide is awesome'

HOW TO...WAFFLES: EVERYTHING YOU WANTED TO KNOW

Waffles: Questions, Answers and History

Classic Waffles with Maple Syrup Courtesy of Pexels Unsplash.com  and licensed for reuse under this Creative Commons Licence

Are Waffles Healthy?

If not smothered in butter and maple syrup, waffles can be healthier than other baked treats.  For a start, there's little fat and only a small amount of sugar. 67's waffles have 2/3 white flour and 1/3 wholemeal; they are served heaped with fresh, sweet fruit like strawberries and a small amount of double or clotted cream.  Replace the cream with thick unsweeted sugar-free yoghurt flavoured with extract of vanilla or orange and that's a healthy treat.

Some recipes don't beat the egg whites separately

Folding in beaten egg whites makes wonderful mind-blowing waffles -- uniformly thick with a fluffy interior and crisp exterior -- and is strongly recommended.  That said, if you haven't the time or energy, a standard egg-milk mix still produces good waffles.  

How do I know the waffle iron is ready?

Most modern waffle makers have a green light indicating the machine is ready.  But a simple test is to sprinkle a few drops of water on the plates; if they sizzle and dance around for 2-3 seconds before disappearing, the machine is ready.  If the drops linger longer, the plate needs to heat for longer; if the drops disappear immediately, the plates are too hot.

Overfilling the waffle wells may lead to leakage

Sometimes the batter leaks out. Why?

Overfilling the waffle well will do this.  It's important to work out how much waffle mix to put into each well.  With the Giles Posner it's 1/4 cup exactly to fill it to the recommended 2/3 full; the waffles come out a uniform thickness,  beautifully shaped with no holes or lacey edges (though holes/lacey edges are not a bad thing).  Other machines will be different; you'll need to do some tests.


How do I know the waffles are cooked?

When the waffle machine is closed, it emits steam as the batter cooks; it can be seen coming off the waffle maker.  When it stops, the waffles are ready.  Another clue is if the thermostat light turns off.  The usual recommendation is 5-10 minutes.  (The Giles Posner waffles were ready in 6 minutes )

What do I do with leftovers? 

Waffles will be okay for three days, if well wrapped in clingfilm and refrigerated or stored in an air-tight container.

They also freeze well.  Line a baking tray with greaseproof paper and lay out waffles with a little space in between; freeze 6 hours or overnight; move to an air-tight container & return to freezer for use as and when

What is the best way of re-heating waffles?

1. Place on a baking rack on a baking tray; bake in pre-heated oven 350F/180c, 10-15 mins; keep an eye out - they burn easily.  If frozen, defrost overnight.  OR 
2. Cook from frozen in the toaster; this is a brilliant way of getting no-sugar, low-fat, good fibre carb breakfasts into kids.

Waffles with Fresh Fruit & Yoghurt
Courtesy of Pexels Unsplash.com  and licensed for reuse under this Creative Commons Licence

Should I cook waffles I intend too freeze for a shorter period?

Undercooking waffle batter runs the risk of having an uncooked middle; overcooking them could result in burnt waffle if you put them in a toaster.  67  found waffles intended for the freezer and toaster will be perfect if one minute is lopped off the cooking time.  If re-heating in an oven, proceed as normal. 

How do I clean the waffle maker?

Clean after every use.

Unplug from power supply, allow to cool.
Wipe with soft damp cloth; dry thoroughly.
If food is baked on, apply small amount of warm water & mild detergent then wipe clean with paper towel.

Do not: immerse waffle maker in liquid of any kind
            use harsh or abrasive cleansers/scourers   

HISTORY

It's said that waffles came about when an armoured knight sat down on pancake batter and created its distinctive grid shape.

Cast Iron Waffle Iron from the 1800's
 Courtesy of Pinterest  and licensed for reuse under this Creative Commons Licence

It's a colourful fable but in fact, the true history of the waffle is much more interesting.  

Food historians say waffles first appeared in ancient Greece when cooks roasted flat cakes between 2 metal plates attached to a long wooden handle.

By Medieval times the Catholic church was producing large unleavened wafers showing Biblical scenes and crosses; in the community, the design evolved to family crests and landscapes.

By the time of the Crusades, which brought spices and sweets to the dining table, the batter became thicker and softer, and the irons, deeper.

15th century Belgium began to produce rectangular plates and the now-familiar grid pattern -- some say as a cost-cutting measure to cook less batter over a greater surface.

Whatever, waffles took Belgium by storm and over the next 200 years the country produced many varieties.  Waffles were taken with tea and chocolate in the afternoon in the tiny country but the rest of Europe developed its own versions.  Germany had coffee flavoured waffles; French waffles - part of a roaring trade in street stalls - were enhanced with cloves, Spanish wine and lemon zest.  In America, colonists - thanks to Thomas Jefferson falling in love   with waffles during his sojourn in France - were throwing waffle parties known as 'waffle frolics.'  (The mind boggles!).

 American Waffles with Maple Syrup
Google Stock Image

The 1958 World Fair made the Belgian waffle world famous but over the next 30 years, Americans cemented its fame.  It was the Americans who linked waffles with breakfast, serving them with maple syrup, sweet bacon and sausages.  And it was the American south which immortalised the savoury waffle, serving them with a filling of crisply fried chicken or smothered in chicken stew.

In the UK, US-style waffles suddenly became fashionable a few years ago in up-market eateries.   Before then, waffles were linked with Ireland, as another manifestation of potato pancakes.  Cooked and raw potatoes produced a half pancake, half hash-brown hybrid. Frozen mass-produced potato waffles are apparently still highly popular in Irish households. 

Irish Potato Waffles with Bacon & Spring Onion 

Sources:
http://mentalfloss.com/article/78997/wafel-wafers-belgian-breakfasts-brief-history-waffles
http://www.wikihow.com/Make-Waffles
http://www.goodlifeeats.com/how-to-freeze-and-reheat-pancakes-and-waffles/


B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

HOW TO...CALCULATE DAILY PROTEIN NEEDS

For the latest thinking on proteins as of March 2022, please read:

Proteins: the range, not the type, is important: daily portions may need to rise

***

How to...Calculate Protein Needs and Choose the Best Protein

Animal & Vegetable Proteins
Courtesy of projectdinnertime.org  © Copyright hamiltonsport.com licensed for reuse under this Creative Commons Licence

We don't need as much protein as we think we do.  In the UK, nutritionists believe we're getting more than enough protein in our diets and some think we could do with less.  Across the pond, it's estimated that Americans eat twice as much as needed.

That said, proteins are essential to good health, especially if you're exercising regularly.  

In general terms, proteins:

• give us sustained energy from a natural source
• keeps muscles and bones in good nick, encouraging active graceful aging
• maintains skin and hair, leading to aging without loss of beauty
• can be relative low-calorie 

For the active, proteins:

• encourage swift recovery from exercise
• helps develop lean muscles
• can fight obesity: proteins are more satisfying and can prevent bingeing, snacking and indulging in unhealthy foods

Too many proteins, however, can:

• get stored as fat
• strain the kidneys
• increase loss of calcium

Too little:

• at best, leads to tiredness and lethargy
• at worst, the body starts consuming its own muscle.

So how to calculate the ideal minimum daily protein intake?

For normal adults on a weight maintenance diet, multiply your weight by 0.8 if in kilos, and 0.37 if in pounds.  That will give your daily protein allowance in grams which can be spread over 3-5 daily meals.

If you're trying to lose weight, multiply the weight you would like to be and  by 0.8 in kilos or 0.37 if in pounds.  That will give you daily protein allowance. 

If you're a gym afficionado doing plenty of endurance work, multiply your weight by 1.4 per kilo.

Pregnant women need an extra 10 grams of protein per day.

Another way of calculating daily protein is by Recommended Daily Amounts (RDA's) according to age:

For children, recommended daily amounts are (rounded down):

1-3 years - 14.5 gms

4-6 years - 20 gms

7-10 years - 28 gms

11-14 males - 42 gms

11-14 females - 41 gms

15-18 males - 55 gms

15-18 females - 45 gms

19-50 males - 55.5 gms

19-50 females - 45 gms

51+ males - 53 gms

51+ females - 46.5 gms

List of General High Protein Foods

Meat or Fish has 7 gms per ounce cooked

Eggs & Dairy

• large egg - 6gms
• yoghurt, 1 cup - 8-12 gms
• Soft cheese, oz - 6 gms
• medium cheese, oz -  7-8
• hard cheese (Parmesan), oz - 10gm
• milk, 1 cup - 8 gms
• cottage cheese, 1/2 cup - 15 gms

Beans

• Tofu, 1/2 cup - 20gms
• most beans, 1/2 cup cooked - 7-10
• soy beans, 1/2 c cooked - 14gms
• split peas, 1/2 cup- cooked - 8 grams

Nuts & Seeds

• Peanut butter, 2 tbsp - 8 gms
• pecans, 1/4 cup - 2.5 gms
• cashews, sunflower seeds,  1/4 cup - 5-6 gms
• almonds, pumpkin seeds, flax seeds 1/4 cup - 8-9gms 

For Low-Carb Vegetarian Protein and Low-fat High Protein Foods, please go to Very Well.

• 
  

SOURCES
Very Well:
Boots Healthy Eating Guide
Global Food Forum
Eat This Not That:
Livestrong: 

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HOW TO...APPROACH THE 'NEW, REVOLUTIONARY' MEDITERRANEAN DIET

(Some material has been previously posted on the How to...Page)
Written summer 2016

For anyone over the age of 50, we've been here before.  The new wunderkind diet filling the newspapers and bookshelves -- high-fat, low carb -- was popular in the 1970's under the name Atkins.  It's done the rounds.  It's fashionable again and promises much.  But how important is it to good health?

The 'new' diet advice is a variation on the Mediterranean Diet. The Mediterranean Diet involves a specific combination of foods originating in the region which has been shown to promote health and long life in many countries.  Its main ingredients are olive oil, fish and plenty of plant based foods.  

The 'new' approach -- "Cut carbs, quit sugar, increase fat" -- is the opposite of the usual high-carb approach and represents a backlash against sugar and processed foods.   

But is this approach the result of cyclical swings in food/health trends?  Is it the 'turn' of a different group of food producers' to benefit from fashions in food?  

There is no doubt that obesity is an intractable problem in the west, and sugar consumption, especially amongst kids, is way too high.

It's also clear that decisions people make about the proportions of various foods in their diets can make a significant difference -- not just to the risks of serious disease but also well-being.  

We need only look to UK food policy during the Second World War; food was rationed but carefully balanced.  Few people were unhealthy and few people (except maybe livestock producers!) were fat. 


What is the 'new' thinking regarding diets?

An increasing number of doctors and nutritionists say obesity is endemic because the low-fat carb-based diet recommended by health officials is actually making us fat and unhealthy. The doctors say the key to losing weight, staying slim and "feeling fabulous forever" is a diet high in healthy-fats  and low in carbs.  The rising number of Diabetics are encouraged to cut carbs and sugar completely. 

There's a welcome difference in the emphasis on fats this time: fats means healthy fats.  So the mountains of steak, gallons of cream and heaps of butter of the old Atkins diet are off the menu.  

Good Fats

courtesy Dreamstime.com stock photo

Healthy fats may not even look like fat

The recommended fats are: olive oil, avocado, oily fish, (unsalted) nuts and seeds and dairy products, preferably fermented, such as yoghurt and ricotta.  

Saturated fat is not encouraged.  Butter is borderline -- it's a natural product and considered more healthy than liquid oils converted to solid form. But research into butter is still inconclusive. An eminent researcher took part in two recent studies; one concluded it was not especially bad for you; the other, the opposite. 

What level of carbs are acceptable?

Carbs turn into blood sugar which provides the energy we need to carry out daily activities.  Too much blood sugar turns to fat. Cutting carbs reduces sugars in the blood and causes fat reserves to burn off.

Carbs are an essential food group; that's why giving them up is so difficult.  Carb deprivation can lead to headaches, weakness, nausea, dizziness and irritability.

Restricting carbs is the new solution; depending on body size and energy requirements, 50-150 grams a day is thought to maintain good health and even encourage weight loss. 

The biggest culprits when it comes to producing blood sugar are white potatoes, rice and flours.  It's certainly wise to replace them with wholemeal grains and sweet potatoes, most of the time.  But it may not be necessary to go without the nothing-else-tastes-as-good-as mashed potatoes and good white bread (unless under doctor's orders).  Eating them WITH protein (veggie or otherwise) will slow down the conversion of white carbs into sugar, keeping blood sugar on an even keel.    

The other category of carbs  -- vegetables and pulses -- are less likely to cause spikes in blood sugar but still have an impact. Both are included when calculating carb portions.  Vegetables with high carb content include: peas, beetroot, carrots, parsnips, sweet potatoes and sweetcorn.  Pulses and beans -- even though they are also proteins -- and 'pseudo grains' such as quinoa & buckwheat are classed as carbs.   

Clearly, this accounts for the popularity of cauliflower rice and 'spaghetti' made from spiralised vegetables! 




Does my family need to give up sugar? 

We consume far too much sugar, much of it hidden:  an estimated 15 teaspoons a day.  Sugar can easily become addictive and that's probably why the 'new' diets encourage total abstinence from sugar. 

67 believes that's counter-productive, not to mention cruel.  

We are built to experience and enjoy the sensation of sweetness.  The tongue has taste receptors linked to primary tastes: sweet, salty, bitter, sour, savoury and fat. All the tastes contribute to the pleasure derived from food.  67 believes sugar deprivation causes special strain, emotionally and physically. 

Eating while celebrating with friends is one of the great pleasures of life. Limiting yourself or your family to a strict one-note diet seems neither sensible nor fair.  

Life without sugar would be unbearable to most people BUT it's essential to practice discipline and portion control.  (See: All Things in Moderation)

It's wise to also differentiate between refined, processed sugars with little or no food value and natural sugars found in fruit and veg.  Many foods high in natural sugars are also high in vitamins and minerals and provide digestion-friendly fibre.


Should my family eat less high-sugar fruits?

In 67's view, there's a trade-off between high sugar levels in tropical fruits like melons and grapes.  The fruits are not for everyday consumption and are usually an occasional treat -- but one definitely to be enjoyed in the summer.  

An example: sweet cherries produce high blood sugar.  But who eats (relatively expensive) cherries outside of the short window in the summer when they're at their delicious best? And who wants never to eat cherries again?  Reduce servings to a handful rather than half a punnet -- reducing portions is the key.  

Fruit: full of natural sweetness but also good nutrients
(stock photo courtesy a2zhdwallpapers.com)

The Very Well website produces a list of fruits ranked according to sugar content which might be useful: 

1. Berries - generally lowest in sugar but highest in antioxidants and other nutrients
2. Summer Fruits - next lowest: peaches, nectarines, apricots and melons
3. Winter Fruits - apples, pears & citrus fruits are moderate in sugar
4. Tropical Fruits - pineapple, mangoes, banana and fresh figs are high in sugar but guava and papaya are lower than others
5. Dried Fruit - extremely high in sugar; dried cranberries and blueberries would be lower if sugar wasn't added to them

67goingon50 believes depriving the body of food groups is a mistake.  For example, brain cells need fat to function properly.  Carbohydrates are needed after exercise to stop muscles seizing up.  Carbs generally provide energy for the body to work efficiently.  The key to 67 good healthy eating is in discipline and portion control.  (See All Foods in Moderation)

67 also worries about the effects on modern bodies when food groups which have been consumed sine birth, over aeons -- probably since prehistoric man turned to agriculture -- are no longer consumed.  Could we now be hard-wired to consume some carbs and a little sugar?

It's important to eat to maintain good health and to plan ahead for graceful ageing.  It is also important to cut loose occasionally, to take and enjoy every mouthful and then go back to disciplined eating.

67goingon50 supports reducing all things that are bad for you: too much fat of whatever variety, too much salt, too much sugar and too many processed foods.  

Heres 67's recommended take on the 'new, revolutionary' Mediterranean Diet (which is not that different from Healthy Eating):

1. Plant-based foods play a primary role: veg, fruit, whole grains, legumes, pulses, nuts, vegetable oils
2. Carbs (conventional plus vegetables & pulses, beans & whole grains) limited to 50-150gms per day; a day or two per week without any carbs at all won't do any damage
3. 5 portions of fresh veg daily
4. 2-3 portions fresh fruit, most with lower-sugar content, daily (see above for sugar content of fruits)
5. Replace butter where possible with olive or veg oils
6. Replace some salt with herbs & spices
7. When using soy sauce use 25% reduced-salt brands like Amoy or Pearl River Bridge
8. Fish twice a week, especially for oldies
9. Poultry once a week
10. Best quality affordable red meat once a week, fortnight or month, depending on mental & physical requirements
11. All other meals vegetarian
12. Small quantities of dairy products pref fermented (fat-free or low-fat, sugar-free yoghurt or ricotta) to help digestion
13. Handful of unsalted nuts 2-3 times a week
14. Read labels to check that low-fat foods do not contain added sugar

67goingon50 adds:

• Baked goods once or twice a month but adapted to low-sugar diets (How to Bake with Less Guilt 
• No other carbs on the day of baked goods or for a couple of days to compensate 

Sources:
www.mayoclinic.org/healthy/lifestyle
patient.info/health/mediterranean diet
www.health.com/health/gallery/0,,2079
Sugar-Free: 8 Weeks to Freedom from Sugar, Karen Thompson via Daily Mail July 2016



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.