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Millions of women are 'under-muscled'. These foods help build strength

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Millions of women are 'under-muscled'. These foods help build strength

This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.

Allison Aubrey/NPR


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Allison Aubrey/NPR


This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.

Allison Aubrey/NPR

If you’ve seen a loved one take a bad fall – like my mother did a few months ago – you know the importance of muscle strength.

Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle-loss, also called sarcopenia, affects more than 45% of older Americans, especially women.

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“As a country, we are under-muscled,” says Richard Joseph, a wellness-focused physician. It’s a key culprit of physical decline.

Loss of strength increases the risk of falling, the top cause of death from injury in older adults. The Office on Women’s Health recently launched a sarcopenia awareness campaign to elevate the issue.

The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein.

If you don’t consume enough protein, “you’re missing half of the equation,” says nutrition and exercise scientist Rachele Pojednic, a researcher at Stanford Lifestyle Medicine. But millions of older women in the U.S. don’t consume enough protein, research shows.

Protein is critically important because it’s in all our cells — including muscle cells — and our bodies constantly recycle it. There’s a steady demand for new supplies, and protein-rich foods provide the amino acids that become the building blocks of the new proteins our bodies need.

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As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass, Pojednic says.

So how much is enough? The recommended intake is a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.

But many experts say more is optimal. As we age, protein needs to increase. And if you are exercising a lot – which is the way to build new muscle — you may benefit from even more.

Sports medicine experts recommend up to 1.7 grams of protein per kilogram of body weight each day for people who are actively training, which is about 115 grams for a 150 pound person.

Most young adults tend to consume the recommended amounts of protein. But, later in life, a study from 2019 found about 30% of men in their 50s and 60s fall short, and nearly half of women aged 50 and older do.

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So, as part of my project on healthy aging, I decided to up my protein intake. I was advised to aim for 90 grams of protein a day, which, at first I found challenging. So, I asked experts to share some key foods and strategies to help pack more protein into my meals. Here are some ideas:

Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.

Allison Aubrey/Katie Hayes Luke/NPR


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Allison Aubrey/Katie Hayes Luke/NPR


Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.

Allison Aubrey/Katie Hayes Luke/NPR

1. Amp up your morning bowl of Greek yogurt

At about 17 grams per ¾ cup serving, Greek yogurt is a great source of protein. You can eat it plain, add sweet or savory toppings, or throw it into a smoothie. “It’s super versatile and high in casein protein, which is slow to digest, which keeps you full while also promoting muscle protein synthesis,” which is the process of building muscle mass, Pojednic says.

2. Eggs are an easy way to get protein on the go

At 6 grams of protein for a large egg, hard boiled eggs are a go-to option. If you hard boil a dozen eggs and keep them in the refrigerator, they’re ready to grab and go. And, whether you like scrambled or poached, eating an egg in the morning – or as a mid-morning snack, can hold you to lunch. The U.S. Dietary Guidelines say an egg a day won’t raise heart disease risk in healthy people, but some adults may need to limit eggs due to cholesterol concerns.

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3. Power up your smoothies with powdered protein

If you’ve got a blender and some fruits and veg on hand, you’re ready to go. “We have a big smoothie game in our house,” Joseph says. “I love smoothies, my kids love smoothies,” he says and it’s easy to add extra protein by blending in a scoop of protein powder. Whey protein powder, which is derived from the cheesemaking process when whey and curds are separated, has all of the essential amino acids our bodies need, and it’s another great option for high protein on the go. I like to buy big bags of frozen berries for my smoothies and toss in spirulina, an algae that’s high in protein. Also, if my bananas or greens are getting too ripe, I add them, so they don’t go to waste.

The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.

Allison Aubrey/Katie Hayes Luke/NPR


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The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.

Allison Aubrey/Katie Hayes Luke/NPR

4. Add some tuna to your salad

Fish is chockablock full of protein. Cod has approximately 40 grams per serving and salmon and tuna both have approximately 30 grams. And Rachele Pojednic says fish is an excellent source of unsaturated, rather than saturated fat, so that’s a plus for heart health. One super simple option is to toss a can of strained tuna over a bed of greens, then add fruit and nuts for crunch. And, voilà, you’ve hit your protein target!

5. Sprinkle in protein with nuts and seeds

Nuts and seeds tend to be about the same – or even better – in the protein category than legumes, so try sprinkling them on salads and rice bowls, Pojednic says. Hemp and pumpkin seeds both have around 8 grams for a ¼ cup serving, and you can add them as healthy “crunchies” on top of yogurt, oatmeal, salads or bowls, she says. Pumpkin seeds also contain plenty of magnesium, beneficial for heart health.

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6. Meat in small doses adds a protein punch

Meat is a top source of protein, serving up about 7 grams of protein per ounce, and many dietitians say to aim for lean cuts, such as chicken breast or lean ground turkey. But as many people aim to cut back, there are plenty of plant-based alternatives. A new study published in the American Journal of Clinical Nutrition this month finds adequate protein intake in midlife – especially plant protein – is linked to significantly higher odds of healthy aging.

This high-protein dinner features eggplant stuffed with black beans.

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Allison Aubrey/Katie Hayes Luke/NPR


This high-protein dinner features eggplant stuffed with black beans.

Allison Aubrey/Katie Hayes Luke/NPR

7. Tasty ways to eat tofu and beans

Lentils and chickpeas are two of my favorite plant protein sources, which are delicious on their own or in curries and soups. You can also cook up a potful and keep them in the fridge ready to add to salads. There’s also tofu and edamame, which are affordable and available at most supermarkets. Lesser known options include Tempeh (soy based) which comes in at approximately 18-20 grams of protein per serving. Here’s a hack to prevent tofu mush: I sprinkle a little cornstarch on diced tofu and pan fry it, which makes it crispy on the outside. Then I toss in sauces, such as peanut sauce or pesto.

8. Don’t miss out higher-protein grains

I love the nutty taste and chewy texture of farro, an ancient grain that’s won over a lot of fans. It’s easy to cook – just toss the grain into boiling water and let it simmer. A few cups makes enough for several meals. At twice the protein, it’s an “awesome swap for rice,” Pojednic says. And farro also has a lot more fiber. Quinoa is another good option, it has approximately 8 grams of protein per cup.

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9. Don’t forget veggies

Vegetables are not the main players when it comes to protein, but they can add a few grams. For instance, a cup of broccoli contains about 2.6 grams. And greens and colorful vegetables contain many beneficial vitamins, micronutrients and antioxidant compounds which are good for health. Eating a salad a day is linked to a sharper memory, too. So keep a bowl of chopped vegetables to snack on and blend into salads, stews and soups.

We’d like to hear – or see – how you are packing protein into your diet. You can share your tips and photos here in the form below. Or drop us a line at thrive@npr.org

This story was edited by Jane Greenhalgh & Carmel Wroth

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A dead woman’s key fob and two grisly crime scenes: How the Utah triple-murder suspect was tracked across state lines | CNN

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A dead woman’s key fob and two grisly crime scenes: How the Utah triple-murder suspect was tracked across state lines | CNN

As investigators raced to find the person responsible for three killings in rural Wayne County, Utah, they used automated license plate readers and a victim’s own vehicle key fob to track their suspect – a man police said has no connection to the victims or the region that is known for its awe-inspiring landscapes dotted with quiet, small towns.

It would take just hours to pin down the suspect in a search that spanned multiple states in the Four Corners region of the Southwest – ending early Thursday with the arrest of 22-year-old Iowa resident Ivan Miller, who is charged with three counts of first-degree, aggravated murder, officials said.

Miller was taken into custody in Colorado, officials said –– more than 350 miles from where the bodies of three women were found at two locations in Utah.

Miller’s first court appearance is scheduled for Friday afternoon in Archuleta County, Colorado. He will be represented by a public defender, court records show.

The victims were identified as Margaret Oldroyd, 86; Linda Dewey, 65; and Natalie Graves, 34, Utah’s Department of Public Safety said.

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Dewey and Graves, an aunt and niece who’d gone for a hike together, were found dead near a trailhead just outside the town of Torrey, Utah’s DPS said. The women’s bodies were found by their husbands who grew concerned when the pair didn’t return from their hike, Utah Highway Patrol spokesperson Lt. Cameron Roden said at a news conference Thursday.

Investigators found Oldroyd’s vehicle at the trailhead and deputies went to her home in nearby Lyman, where they discovered her body, Roden said.

After his arrest, Miller told investigators he spent a night in Oldroyd’s back shed and snuck into her house while she was out, according to an indictment filed in court Thursday. Miller “waited for her behind a door and shot her in the back of the head … while she was sitting down to watch television,” the indictment said.

Miller made efforts to clean up the scene before dragging the 86-year-old’s body to a cellar under the shed, where she was later found, the indictment read. He then stole her Buick Regal and traveled to the trailhead, investigators said. Miller told investigators “he did not like the car and wanted to find a different vehicle,” the indictment said.

At the trailhead, Miller said he saw Dewey and Graves get out of a white Subaru and shot them both, according to the indictment. Miller told investigators he stabbed one of the women in the chest multiple times because she was still moving, the document said.

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He then admitted dragging their bodies into a ditch, where the two were discovered by their husbands, the indictment said.

Officials said Miller ditched Oldroyd’s car at the trail and drove away in the white Subaru. Miller also admitted stealing the women’s credit cards and using one to pay for gas, according to documents.

Investigators used a network of license plate scanners to track the Subaru “through southern Utah into northern Arizona and eventually into Colorado,” Roden said.

“Colorado law enforcement located the vehicle abandoned in Pagosa Springs, Colorado, and after a brief search, took the individual into custody without incident,” Utah DPS said Thursday.

One of the husbands was also able to track the car’s location using an app that monitored the vehicle’s key fob, investigators said. Just after 9 p.m. Wednesday, the key fob appeared to be in Farmington, New Mexico — about two hours southwest of where Miller would later be taken into custody, according to the indictment.

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Miller had a handgun and a large knife in his possession at the time of his arrest, according to police in Pagosa Springs.

Miller told investigators he killed the women because he needed money, according to the indictment. “Miller confessed that it ‘had to be done’ but he did not like to do it,” the document reads.

Miller, who lived in Blakesburg, Iowa, set out on a cross-country road trip about two and a half weeks ago, his brother, who spoke with The New York Times on condition of anonymity, said.

Miller’s brother said the two stayed in contact during the trip, and Miller mentioned crashing his truck after hitting an elk, according to the Times.

The brother was concerned about how Miller was traveling around after that and offered to bring him back to Iowa, which he declined, the Times reported.

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After his arrest, Miller told officials that he had been staying at a hotel in the area for a few days after he hit an elk with his truck, which he then sold to a tow truck company, according to the indictment.

On Thursday, shaken residents across Wayne County placed pink ribbons around trees and fences in their communities as they remembered the three women who were killed in apparently random attacks carried out by a stranger.

“We wanted to honor our friend and neighbor,” Mary Sorenson, who put up ribbons around Lyman, told CNN affiliate KSL.

The Wayne County School District announced it would be closed for the rest of the week and would “have counselors in place to support students when we are back in session next week.”

In a statement Thursday, Torrey Mayor Mickey Wright described the multiple homicides as a “heartbreaking moment for our small, close‑knit community.”

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“Our community is strong. In the coming days, we will support one another, check on our neighbors, and ensure that those affected by this tragedy are not alone,” Wright said. “We stand together today — in grief, in compassion, and in solidarity.”

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Iran’s fight for survival / The widening war / Trump’s nebulous goals : Sources & Methods

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Iran’s fight for survival / The widening war / Trump’s nebulous goals : Sources & Methods
The U.S.-Israeli war with Iran is spilling out across the region. What are the goals? And how does it end?Host Mary Louise Kelly talks with International Correspondent Aya Batrawy, based in Dubai, and Pentagon correspondent Tom Bowman, about the U.S.-Israeli war with Iran. Six days of war have turned the middle east upside down, and it’s still not clear how the U.S. will determine when its objectives have been accomplished.Recommended Iran reading:Blackwave by Kim GhattasAll the Shah’s Men by Stephen KinzerPrisoner by Jason RezaianPersian Mirrors by Elaine SciolinoListener spy novel recommendation: Pariah by Dan FespermanEmail the show at sourcesandmethods@npr.orgNPR+ supporters hear every episode without sponsor messages and unlock access to our complete archive. Sign up at plus.npr.org.
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Map: 4.9-Magnitude Earthquake Shakes Louisiana

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Map: 4.9-Magnitude Earthquake Shakes Louisiana

Note: Map shows the area with a shake intensity of 4 or greater, which U.S.G.S. defines as “light,” though the earthquake may be felt outside the areas shown.  All times on the map are Central time. The New York Times

A light, 4.9-magnitude earthquake struck in Louisiana on Thursday, according to the United States Geological Survey.

The temblor happened at 5:30 a.m. Central time about 6 miles west of Edgefield, La., data from the agency shows.

U.S.G.S. data earlier reported that the magnitude was 4.4.

As seismologists review available data, they may revise the earthquake’s reported magnitude. Additional information collected about the earthquake may also prompt U.S.G.S. scientists to update the shake-severity map.

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Source: United States Geological Survey | Notes: Shaking categories are based on the Modified Mercalli Intensity scale. When aftershock data is available, the corresponding maps and charts include earthquakes within 100 miles and seven days of the initial quake. All times above are Central time. Shake data is as of Thursday, March 5 at 8:40 a.m. Eastern. Aftershocks data is as of Thursday, March 5 at 10:46 a.m. Eastern.

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