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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.
“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.
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.
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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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.
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.
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.
Allison Aubrey/Katie Hayes Luke/NPR
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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.
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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Map: 5.1-Magnitude Earthquake Strikes off the Coast of California
Note: Map shows the area with a shake intensity of 3 or greater, which U.S.G.S. defines as “weak,” though the earthquake may be felt outside the areas shown. The New York Times
A moderately strong, 5.1-magnitude earthquake struck in the North Pacific Ocean on Wednesday, according to the United States Geological Survey.
The temblor happened at 5:45 a.m. Pacific time about 40 miles west of Petrolia, Calif., data from the agency shows.
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.
Subsequent quakes have been reported in the same area. Such temblors are typically aftershocks caused by minor adjustments along the portion of a fault that slipped at the time of the initial earthquake.
Aftershocks detected
Quakes and aftershocks within 100 miles
Aftershocks can occur days, weeks or even years after the first earthquake. These events can be of equal or larger magnitude to the initial earthquake, and they can continue to affect already damaged locations.
The New York Times
When quakes and aftershocks occurred
Sources: United States Geological Survey (epicenter, aftershocks, shake intensity); LandScan via Oak Ridge National Laboratory (population density) | 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 Pacific time. Shake data is as of Wednesday, June 3 at 6:03 a.m. Pacific time. Aftershocks data is as of Wednesday, June 3 at 8:01 a.m. Pacific time.
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California’s primary for governor is undecided as candidates vie to be in the top two
Xavier Becerra, Democratic gubernatorial candidate for California, and Steve Hilton, Republican gubernatorial candidate for California, shake hands while arriving for a gubernatorial debate at KRON Studios in San Francisco in April.
Jason Henry/Getty Images North America
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Jason Henry/Getty Images North America
SAN FRANCISCO — The primary election for California governor is too close to call, with vote counting continuing Wednesday. Democrat Xavier Becerra and Republican business executive Steve Hilton lead the field with Democrat Tom Steyer in third place.
In California’s unusual primary system, all candidates, regardless of party, appear on a single ballot open to any registered voter. The top two candidates then move on to the general election, even if they’re from the same party. This year, voters had 60 names for governor to choose from.
The winner will lead the country’s most populous state, where leaders often take on national political prominence. Incumbent Gov. Gavin Newsom is at his two-term limit and could be a Democratic contender for president.
Becerra, former Health and Human Services secretary under President Joe Biden, pitched himself to voters as an experienced political leader who isn’t afraid of President Trump, but his lead caps one of the most surprising and dramatic comebacks in recent state political history. As recently as April, polls were showing Becerra — also a former member of Congress and California attorney general — languishing in single digits in a crowded field.
In his remarks at his watch party in Los Angeles, Becerra noted his underdog status.
“Here in Hollywood’s hometown, we love a good underdog success story,” he said, drawing parallels between his campaign and his immigrant parents’ success story in California. “Guess what? The underdog stayed in the fight. Like my parents, I never gave up. Never stopped putting one foot in front of the other. Never stopped believing in the beacon-like goodness of California. And thankfully, neither did you.”
Hilton is a former Fox News commentator who also served as a political adviser to former British Prime Minister David Cameron. He was endorsed by President Trump in April, helping him to pull ahead of Riverside County Sheriff Chad Bianco, the other major Republican in the race. Hilton has campaigned on the idea that California needs change after 16 years under total Democratic control.
The race is narrowing down after a tumultuous campaign
At his watch party in Huntington Beach, the British-born candidate — who became an American citizen five years ago — said it was the “honor of his lifetime” to receive over 1 million votes so far.
“Change is coming to California and it’s long overdue,” Hilton said. “We’re not there yet, but it’s looking good. It looks very much as if Californians really will have the chance to vote for change in November and take our state in a new direction.”
Democratic billionaire activist Steyer spent more than $213 million of his own money to boost his candidacy and push a progressive, populist message. While he was trailing Becerra and Hilton on Tuesday night, he said at his watch party in San Francisco that he remains confident he can close the gap in the days ahead.
“Together, we’ve scared the hell out of the corporate interests used to getting their way,” Steyer said. “It might take some time to figure out where this is going. We’re going to wait until every ballot is counted. We’re gonna give democracy a time to work. And we know we finished really strong.”
The early results are not certain to hold, in part because of unusual voting patterns in this primary election: Ballot-tracking data heading into Tuesday evening showed that Republicans were more likely to vote early by mail, while Democratic voters in this deep-blue state held onto their mail-in ballots or chose to vote in person. That’s the reverse of recent elections, which saw more Democrats voting by mail and Republicans tending to vote in person on Election Day.
The uncertainty on election night capped a race that remained crowded and unsettled to the end. To some extent, the race was defined by who wasn’t running.
Some of the state’s most high-profile Democrats — former Vice President Kamala Harris, U.S. Sen. Alex Padilla and California Attorney General Rob Bonta — all passed on a potential bid to succeed Newsom.
The race was disrupted in April when then-U.S. Rep. Eric Swalwell’s campaign for governor imploded amid allegations of sexual assault and harassment. Swalwell resigned from Congress shortly after the accusations surfaced and has denied assault allegations.
Swalwell had been gaining in polls and racking up high-profile endorsements, and his exit seemed to primarily benefit Becerra, who had been stuck in single digits in many polls. Ultimately, it quieted fears among Democrats who worried that the messy Democratic field could result in Bianco and Hilton winning the top spots in the June primary.
Marisa Lagos covers California politics at KQED and co-hosts the Political Breakdown show and podcast.
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Supreme Court reinstates Republican-favored Alabama congressional districts
The U.S. Supreme Court
Tasos Katopodis/Getty Images
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The Supreme Court on Tuesday cleared the way for Alabama to use a congressional district map favored by Republicans.
The court, in an unsigned order, overturned a three-judge district court panel that found that the map is “tainted by intentional race-based discrimination.” The court’s three liberals publicly dissented.
The ruling means that Alabama’s 2026 midterm elections will feature six Republican-leaning districts and one Democratic-leaning one, as opposed to a map with only five safe Republican seats. Democrat Shomari Figures, who represents Alabama’s Second District, will likely lose his seat as a result of the high court’s ruling.
The story of Alabama’s congressional map is long and tortured. It began in 2021, when the state implemented a new map to account for population changes in the census. The map featured only one majority-black district out of seven, even though the state is more than one-quarter Black.
Voters immediately sued, claiming the map illegally diluted minority votes in violation of the Voting Rights Act and the Constitution. Lower court judges agreed, ruling that the state must draw a map with two districts where Black voters have a realistic chance of electing their candidate of choice. The Supreme Court more than once has ordered Alabama to draw a compliant map.
But the state has refused and instead continued to litigate the case. On Tuesday, that tactic paid off.
What changed? In April, the Supreme Court’s conservative supermajority all but gutted what remains of the Voting Rights Act, ruling that states cannot purposefully draw districts that are majority-minority.
Alabama then asked the high court to reinstate the state’s old map, under the theory that this new ruling meant that it was permissible to use a map with only one majority-Black district. In an unsigned, unexplained order in May, the high court essentially reversed its previous opinions, and allowed Alabama to use the old map for the upcoming midterm elections.
This set off a flurry of activity in Alabama. By the time the Supreme Court issued its May order, absentee balloting had already begun, using the court-drawn map. So Republican Governor Kay Ivey cancelled elections and scheduled a special primary for August for the affected congressional races.
The case, however, was not over.
In its ruling, the Supreme Court had ordered a lower court panel to continue evaluating Alabama’s map in light of its recent Voting Rights Act decision. And just 15 days after that order, the panel, composed of three Republican judges—two of them Trump appointees—concluded unanimously that even under the Supreme Court’s new standards, the plan for a single black district was “intentionally discriminatory.”
So, once again, Alabama returned to the Supreme Court, arguing that the map was partisan, not racially discriminatory. In short, that the Republican legislature simply drew the map to elect more Republicans. And that under the Supreme Court’s new interpretation of the Voting Rights Act, the GOP map should be allowed to stand.
The court’s conservative agreed, writing that the lower court “did not heed the presumption of legislative good faith.”
The court’s three liberals publicly dissented, castigating the conservative majority for failing to abide by its 2006 decision in the case of Purcell v. Gonzalez. That decision declared that courts should not change election rules too close to an election.
Justice Sonia Sotomayor, in her dissent, said the court “debases the democratic process” and “corrodes the rule of law by rewarding Alabama’s gamesmanship and outright defiance of court orders.”
Tuesday’s decision is the latest in a series of Supreme Court rulings that could well reshape the 2026 midterm elections, making it much harder for Democrats to prevail.
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