Sarcopenia – are you turning to fat?

Sarcopenia can be defined as the loss of muscle mass as a natural part of aging – as we get older we naturally lose muscle and this is partly responsible for age related frailty.  But loss of muscle is linked to more than just physical strength, it has a significant impact on your metabolic rate as well, and not in a good way unfortunately.  As muscle tissue is more metabolically active than fat (i.e. uses more energy) as we lose muscle our metabolic rate drops as well.  So, if you lose muscle you need less calories to stay the same weight, and unless you adjust your diet (or increase exercise) you are more likely to gain weight as fat.

Generally speaking muscle mass peaks in your 30s and 40s and then naturally starts to decline as you age, but loss of muscle isn’t just limited to aging. Another significant cause of muscle loss is very low calorie, or crash dieting.  When you starve your body there is a tendency to lose muscle as well as fat!!  And, when the diet stops and you start eating normally again, with less muscle there to burn calories you are even more likely to put the weight back on again.  And if that wasn’t bad enough, if you do start to put on weight, that weight is likely to be fat not muscle.

In short, if you have a  history of crash dieting (sometimes referred to as yo-yo dieting), you may have been gradually shifting your body composition in favour of fat; reducing your metabolic rate and actually making weight loss and maintenance harder in the long run.  Not to mention speeding up the aging process as far as sarcopenia is concerned!

Not surprisingly this is quite a common problem and something I often see with clients who have a history of yo-yo dieting.  So, if this is something you can identify with (or want to avoid) what can you do about it?  Well stop going on crash diets for starters!  No more quick fixes.  You need to be in this for the long game and these are two of the main points to remember:

Do more exercise

Having a sedentary lifestyle (sitting down a lot) is one of the worst things you can do for your muscles.  To a degree its “use it or lose it”.  Move around more, take up a sport and even consider some kind of resistance training – if you want to increase muscle you have to make them work harder.   You may not enjoy exercising, but a small amount of effort each week has got to be better than the alternatives – increased frailty as you age and increased risk of obesity and the diseases associated with it such as type 2 diabetes and cardiovascular disease.

 

Make sure you are eating enough protein

Protein is vital for building and repairing muscle and a lot of people probably aren’t eating enough of the stuff.  Current government guidelines for protein intake suggest that men (aged between 19-50) consume 55.5g of protein a day and women 45g.  But if you look more closely at the available research your requirements may actually be higher and will depend on a number of factors including your current weight, your goal (whether that’s weight maintenance, gaining muscle or losing fat), your activity levels and not surprisingly pregnancy.

If you’re really interested in getting into the technicalities check out the following link to examine.com.   This site looks at the latest research and summarises the findings enabling you to make an informed decision.  Please note however, high protein diets are not suitable for everyone, so if you have a medical condition seek advice from your GP first.

But for most of us who may not have the time or inclination to be worrying about the exact number of grams of protein in every single meal, a great place to start is by ensuring you are including some form of protein in every meal and snack.  Not only will it help you achieve the recommended intake, but protein can help you feel fuller for longer, which is great if you are trying to curb your appetite.

The following table, taken from www.nutrition.org.uk provides a list of common protein containing foods to give you some ideas.  These figures are in grams and based on a 100g serving.

 

Meat Chicken breast (grilled without skin)
Beef steak (lean grilled)
Lamb chop (lean grilled)
Pork chop (lean grilled)
32.0
31.0
29.2
31.6
Fish Tuna (canned in brine)
Mackerel (grilled)
Salmon (grilled)
Cod (grilled)
23.5
20.8
24.2
20.8
Seafood Prawns
Mussels
Crabsticks
22.6
16.7
10.0
Eggs Chicken eggs 12.5
Dairy Whole milk
Semi-skimmed milk
Skimmed milk
Cheddar cheese
Half-fat cheddar
Cottage cheese
Whole milk yogurt
Low fat yogurt (plain)
3.3
3.4
3.4
25.4
32.7
12.6
5.7
4.8
Plant protein
Pulses Red lentils
Chickpeas
7.6
8.4
Beans Kidney beans
Baked beans
Tofu (soya bean steamed)
6.9
5.2
8.1
Grains Wheat flour (brown)
Bread (brown)
Bread (white)
Rice (easy cook boiled)
Oatmeal
Pasta (fresh cooked)
12.6
7.9
7.9
2.6
11.2
6.6
Nuts Almonds
Walnuts
Hazelnuts
21.1
14.7
14.1

Stop focusing on cutting calories and losing weight

When it comes to health a great deal of emphasis is put on Body Weight and Body Mass Index (BMI), when in actual fact these only make up a fraction the story.   What really counts is body composition, or more specifically how much of your weight is fat, muscle, bone and water.  You see, two people of the same height might weigh exactly the same, but their body composition could be vastly different, and these differences can have a significant impact on current and future health, fitness and how you might be feeling in your own skin.

For example, given that muscle weighs more than a fat, a person with a higher percentage of muscle may appear slimmer than someone weighing exactly the same but instead has a higher percentage of body fat.  Having more muscle also increases your metabolic rate (how many calories your body requires at rest) which can impact on how much food you are able to consume before you start storing fat!

I use a Tanita Body Composition Analyzer with many of my clients and it has been really insightful.  Some individuals who appear to be relatively trim may in fact have low muscle mass but above the recommended amount of body fat, potentially putting them at greater risk of developing health conditions longer term.  In contrast other clients who have a BMI which is above the “healthy range” may be healthier because much of their “excess weight” is actually muscle and their body fat is relatively normal.

The great news is, if you aren’t happy with your measurements you can change your body composition.  Yes, your genes play a part on overall body shape and your tendencies toward building muscle or storing fat, but there is a lot you can do to shift things in the right direction.  For example, changes in diet alongside physical exercise can help to increase muscle mass or maintain it if you are trying to lose weight (a key factor in healthy weight loss which will be covered in more detail in a future post).  Cutting back on refined carbohydrates and finding ways of managing stress can help reduce visceral fat, the stuff around our middles associated with increased risk of things like cardiovascular disease and type 2 diabetes, and if you want to help protect bone mass make sure you are meeting your recommended intake of certain minerals and watch your alcohol and caffeine intake.

I personally think this is exciting stuff and a very good reason for a shift in thinking when it comes to body weight and health; stop focusing on cutting calories and losing weight and concentrate on building and maintaining healthy bone and muscle, whilst gradually reducing body fat.

If you would like to learn more about body composition and how to improve yours, please join my Facebook group The Body Composition Diet.

Breakfast: Scrambled eggs with veg

Breakfast: Scrambled eggs with veg

Government guidelines suggest a minimum of 5 portions of fruit and vegetables a day, with some other organisations suggesting 7 plus, often with greater emphasis on vegetables as they tend to be lower in sugar. There are many very good reasons for this, but to put it simply, fruits and vegetables contain a wide array of nutrients which are vital to both short and long term health: fibre, vitamins, minerals and antioxidants to name just a few.  They also tend to be lower in calories than the other components of a lot of meals, so including more vegetables and reducing the portion size of higher calorie foods such as pasta, rice and potatoes and fatty cuts of meat could help reduce the overall calories in a meal. The fibre in fruits and vegetables may also help you feel fuller for longer which can be great for appetite control and weight management.

A good way to achieve your 5 (or 7) a day is to include some fruits or vegetables with every meal (7 portions of veg with dinner could be pretty overwhelming!). Try scrambled eggs with 1 cup of mushrooms, 1 spring onion and 5-6 cherry tomatoes for a tasty veg filled breakfast; rich in protein and contains approximately 2 portions of veg.

 

 

 

 

Breakfast: Chia Seed Pudding

Breakfast: Chia Seed Pudding

It is often tempting to keep eating the same foods day in day out; toast for breakfast, sandwich for lunch, pasta for dinner.  These sorts of foods are familiar and often pretty easy to prepare, but you do run the risk of limiting yourself to a narrow range of nutrients.   In the interest of mixing things up I am always trying to add in new ingredients and today I am using chia seeds.

Chia seeds are a great source of healthy polyunsaturated fats and fibre, and make for a pretty filling accompaniment to fruit.  This morning I had a chia seed pudding with fresh berries, nuts and seeds (and a hard-boiled egg on the side) – if this doesn’t keep me going until lunch time I don’t know what will!

This breakfast requires a little preparation as the chia seed pudding ideally needs to be made the night before, in order that it has time to soak.

For the pudding you will need:

1/4 cup chia seeds

1/2 cup milk (dairy or non-dairy is fine)

1 tsp vanilla essence

1 tsp honey (optional – You can add honey for additional sweetness, but for anyone who is sensitive to sugar, or trying to lose weight it may be better to do without.  Honey may be natural, but it is still just essentially another form of sugar)

 

Method:

Combine all the ingredients in either a bowl or glass jar, cover and leave in the fridge overnight to soak.  When you are ready to eat, serve with fruit, nuts and seeds.

Roasted aubergines with hidden vegetable tomato sauce

Roasted aubergines with hidden vegetable tomato sauce

Food photography is an art that I’ve yet to master I’m afraid, but having just eaten this I can tell you it made for a very tasty lunch.  Serves 2.

 

To make the sauce you will need:

1 medium onion roughly chopped

2-3 cloves of garlic roughly chopped

1 medium courgette cut in half lengthways and chopped

1 medium carrot peeled (or just washed well), cut in half length-ways and chopped

1 tin of chopped tomatoes

2 tbsps. extra virgin olive oil

 

For the rest of the dish you will need

1 large aubergine

2 tbsp extra virgin olive oil

1 avocado

Salt and pepper

 

Method:

For the sauce, heat 2 tbsps olive oil in a frying pan or wok and add the onions and garlic.  Gently sauté for 3-4 minutes stirring occasionally, then add the carrot, pepper and courgette and cook for a further 5-6 minutes.  Lastly add the tinned tomatoes and about 1 cup of water and season with salt and pepper.  Bring to a simmer and cook for about 20 minutes, or until the carrots are soft.  You may need to add a little more water during cooking to stop the dish from drying out too much.

Once cooked, blend until smooth and put to one side.  This is a great source to give the kids, because they can’t see what’s in it and works well with pasta.

For the aubergines, preheat the oven to 180C, wash the aubergine and trim the ends.  Cut length-ways into about 6 sheets (depending on size). Rub with the 2 tbsps of olive oil and season.

Roast on a baking tray for approximately 20 minutes (check on progress to make sure they don’t overcook)

To serve, plate up 2-3 slices of aubergines, pour over a few tbsps of the  sauce and slice up half an avocado.  Great on its own, or as side with some form of protein such as meat of fish.  I personally try and include some form of protein with every meal as protein can help keep you feeling fuller for longer and lessen the impact of a meal on blood sugar – great for weight management, reducing cravings for sugary foods and maintaining energy levels. #eattherainbow #appetitecontrol #bloodsugar #aubergines #hiddenvegetables #healthyfood #healthylunches #nutritionaltherapy

Apple and walnut pancakes

Apple and walnut pancakes

I had a really long day yesterday and ended up working really late last night as well, so I am very tired this morning and fancied something a bit special for breakfast.

For this recipe you will need

1/3 cup walnuts (about 10 walnut halves), 1 large egg, 1 heaped dessert spoon of apple sauce, a pinch of salt and a pinch of cinnamon.  Plus extra apple sauce and yogurt to serve.

Method:

Blitz the walnuts in a blender until most of the pieces are fine like sand, then add all the other ingredients and blend again for a few seconds. Heat either extra virgin olive oil or coconut oil in a pan and spoon out the batter. Cook on a low to medium heat until the underside of your pancakes are starting to turn a deep golden colour (watch they don’t burn) and carefully turn over and repeat. Serve with yogurt, more apple sauce and cinnamon. #walnuts #breakfast #Paleo #glutenfree #nutritiousfood #protein #healthyfood #healthyeating #balanceddiet