Protein: Are we eating too much?
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In this issue
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Protein: Are we eating too much?
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Resetting our relationship with alcohol
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Recipe: Parsnip and Pear Soup
Protein: Are we eating too much?
Understanding Protein and Its Role in Our Health
Protein is a fundamental component of the human body, playing a crucial role in maintaining our health. The term “protein” comes from the Greek word protos, meaning “first,” highlighting its vital importance. Our skin, nails, and hair are made of protein, as are our muscles and connective tissues. Protein acts as the framework for our bones, anchoring minerals that help them grow strong. Additionally, vital organs like the lungs, heart, kidneys, and bladder are primarily composed of protein. All of which need constant upkeep through diet.
Our body’s key functions are regulated by two interconnected systems: the nervous and endocrine systems, collectively known as the neuroendocrine systems. This system produces messenger molecules that coordinate various activities throughout the body. Molecules produced by the nervous system, called neurotransmitters, include important substances like dopamine and serotonin, which influence our mood, concentration, memory, and sleep. The endocrine system consists of glands that produce hormones, such as insulin. Most neurotransmitters and hormones are derived from amino acids—the building blocks of protein. So having a consistent supply of protein in our diet is vital for our neuroendocrine system to function effectively.
Unlike fats and carbohydrates, our bodies have a limited ability to store protein. Within just a few days of not consuming enough protein, we will start to break down muscle tissue to obtain the necessary amino acids. This can lead to noticeable muscle loss, particularly after prolonged periods of inadequate protein intake.
Older adults, especially those living alone or with reduced appetites, are often at risk for a condition known as sarcopenia. This age-related loss of muscle mass and strength can significantly impact their overall functioning. Research has shown that protein supplementation can help maintain muscle mass and prevent frailty in those at risk.[1]
There’s a misunderstanding not only among the public, but also somewhat in our profession about the [protein] RDA. People in general think we all each too much protein. On the contrary, doubling up on the RDA for protein is a safe and good range to aim for.
The American Journal of Clinical Nutrition 2015;101(6):1317S-1319S
How much protein do we really need?
There’s a common belief that North Americans consume too much protein, often exceeding the Recommended Dietary Allowance (RDA). However, the RDA is the minimum amount required to prevent deficiencies, not necessarily what’s optimal for health. Currently, the RDA for protein is set at 0.8 grams per kilogram of body weight per day. However, more recent research suggests that 1.2 g per kilogram of body weight is more realistic.[2] For an average adult weighing around 70 kilograms, this translates to a minimum of 85–90 grams of protein per day.
- For weight loss and maintenance: 1.2–1.6 grams per kilogram
- For bone health and osteoporosis prevention: 1.2–1.6 grams per kilogram
- For adults aged 65 and older: At least 1.2 grams per kilogram
- For surgical recovery or in intensive care: 1.2–2.5 grams per kilogram
Interestingly, many people tend to consume most of their protein at dinner, while breakfast often consists of carbohydrates with little protein. Recent research has highlighted the importance of spreading protein intake throughout the day, benefiting not only older adults but healthy individuals of all ages as well.
The Bottom Line?
Far from eating too much protein, recent research suggests that many of us are consuming too little. For optimal mental and physical well-being, and to maintain muscle mass, the average person should aim for 30g of protein at each of three meals – breakfast, lunch, and dinner.
Resetting our relationship with alcohol: The rise of mindful drinking
As the holiday season approaches, many of us look forward to parties, family gatherings, and celebrations that often feature alcohol. However, as conversations around health and wellness evolve, so too does our relationship with alcohol. This article explores the latest trends in reducing or eliminating alcohol consumption, the health implications of alcohol, and practical tips for navigating social situations while prioritizing well-being.
In recent years, a growing movement has emerged advocating for mindful drinking, which encourages individuals to evaluate their alcohol consumption and make intentional choices. This trend has led to an increase in non-alcoholic beverages and low-alcohol options, catering to those looking to enjoy social settings without the drawbacks of traditional alcoholic drinks.
Popular brands now offer sophisticated non-alcoholic wines, beers, and spirits, making it easier than ever to partake in celebratory toasts without the buzz. This shift reflects a broader societal interest in health and wellness, prompting many to reassess their drinking habits.
Are there any health benefits from drinking alcohol?
Much research over the last several decades has shown modest health benefits from drinking moderate amounts of alcohol, which is defined as up to one drink per day for women and up to two for men.
- Cardiovascular Health: Some studies suggest that moderate drinking may improve heart health, particularly red wine, which contains antioxidants like resveratrol.[3]
- Risk of Dementia: Low intakes may be protective but more than moderate consumption can increase the risk.[4]
- Diabetes: Moderate alcohol intake may decrease the risk, especially in men.[5]
Conversely, excessive alcohol consumption—whether through daily drinking or binge drinking at weekends – can lead to serious health issues:
- Physical Health Risks: Chronic drinking can lead to liver disease, heart problems, and an increased risk of certain cancers.
- Weight Gain: This was especially obvious when alcohol consumption increased during the COVID pandemic.[6]
- Mental Health Impact: Alcohol is a depressant and can exacerbate anxiety and depression, leading to a cycle of reliance and mental health decline.
- Addiction: Regular heavy drinking can lead to alcohol dependence and addiction, complicating personal and professional relationships.
Practical Tips for Reducing Alcohol Intake
If you’re considering a reduction in your alcohol consumption, here are some practical strategies to help you along the way:
- Set Clear Goals: Decide how many days a week you want to drink and how many drinks you’ll allow yourself on those days.
- Choose Alcohol-Free Days: Designate specific days each week as alcohol-free.
- Mindful Drinking: When you do drink, savor each sip. Pay attention to the flavors and aromas, and enjoy the experience rather than consuming mindlessly.
- Stay Hydrated: Drink water or other non-alcoholic beverages between alcoholic drinks to pace yourself and stay hydrated.
Enjoyable and Healthy Alternatives
There are numerous enjoyable and healthy substitutes for traditional alcoholic beverages:
- Mocktails: Create festive non-alcoholic cocktails using fresh fruit juices, herbs, and sparkling water.
- Non-Alcoholic Beer and Wine: Explore the growing market of non-alcoholic beers and wines that offer similar flavors without the alcohol.
- Herbal Teas and Infused Water: Experiment with various herbal teas or infuse water with fruits and herbs for a refreshing alternative.
Finding Balance
Ultimately, resetting our relationship with alcohol involves finding a balance that suits your lifestyle and health goals. It’s about making informed choices, understanding the impact of alcohol, and recognizing that it’s perfectly acceptable to enjoy celebrations without relying on alcohol as a centerpiece.
As we gather with friends and family this holiday season, consider how you can navigate social situations with mindfulness and intentionality. Whether you choose to reduce your intake, explore non-alcoholic options, or simply enjoy alcohol in moderation, the key is to prioritize your well-being while still celebrating the joys of connection and togetherness.
Fall is one of my favourite times of the year, marked by a stunning palette of reds and yellows as the leaves change colour and the air turns crisp. This time of year also brings a bounty of seasonal vegetables and fruits. Pumpkins, squash, and sweet potatoes take center stage, while apples and pears are ready for picking. Root vegetables like carrots and turnips are at their best.
These seasonal foods are rich in phytochemicals. Pumpkins, for instance, are high in beta-carotene, which supports eye health, while sweet potatoes are packed with antioxidants that help combat inflammation. Apples and pears provide dietary fiber and quercetin, promoting heart health and aiding digestion.
The following recipe celebrates this abundance in a tasty combination of seasonal flavours and offers both comfort and numerous health benefits, perfect for cozy evenings and festive gatherings.
Pear and Parsnip Soup:
Ingredients:
- 2 medium parsnips, peeled and diced
- 2 ripe pears, cored and diced
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups vegetable or chicken broth
- 1 teaspoon fresh thyme (or ½ teaspoon dried thyme)
- Salt and pepper to taste
- Optional: cream or yogurt for garnish
Instructions:
- In a large pot, heat the olive oil over medium heat, sauté the onions until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute, until fragrant.
- Add the diced parsnips and pears to the pot with the thyme, salt, and pepper. Cook for about 5 minutes, allowing the flavors to meld.
- Pour in the vegetable or chicken broth, bringing the mixture to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the parsnips are tender.
- Use an immersion blender to puree the soup until smooth.
- Adjust Seasoning, adding more salt, pepper, or thyme as desired.
To serve: drizzle with cream or add a dollop of yogurt for creaminess. If desired, garnish with a sprig of fresh thyme or a few slices of pear.
References
[1]. Douglas Paddon-Jones, Kevin R Short, Wayne W Campbell, Elena Volpi, Robert R Wolfe, Role of dietary protein in the sarcopenia of aging, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1562S–1566S
[2]. Hurt RT, McClave SA, Martindale RG, Ochoa Gautier JB, Coss-Bu JA, Dickerson RN et al. Summary Points and Consensus Recommendations From the International Protein Summit. Nutr Clin Pract. 2017 Apr;32(1_suppl):142S-151S
[3]. https://news.harvard.edu/gazette/story/2023/06/is-drinking-in-moderation-good-for-your-heart/
[4]. Zarezadeh M, Mahmoudinezhad M, Faghfouri AH, Mohammadzadeh Honarvar N, Regestein QR, Papatheodorou SI, Mekary RA, Willett WC. Alcohol consumption in relation to cognitive dysfunction and dementia: A systematic review and dose-response meta-analysis of comparative longitudinal studies. Ageing Res Rev. 2024 Sep;100:102419
[6] . Itatani T, Nakai H, Takahashi Y, Togami C. Factors associated with behavioral and weight changes across adult to elderly age groups during the COVID-19 pandemic. Nutr Res Pract. 2024 Aug;18(4):544-553