Hello There!

How are you?......with the children and grandchildren back to school,  or off to college or University, starting a job maybe. It's time to put some  focus back on you this coming Autumn. Getting back to regular exercise, and focus on some really good nutrition to support that and all that your body needs as it works to make you your best and healthiest version. The late Summer Resetters and myself our in the last week of this wonderful programme and are certainly feeling all that the programme promises - weight and inches down, cravings crushed, hormonal and blood sugar levels balanced, energy levels up and focus most certainly forward. The Reset is a reminder of just how amazing our bodies are and what they can do when we give them the right fuel and activity.

The spotlight this week is on Protein in our diets, one of the most essential macronutrients, especially as we age and lose muscle mass at a faster rate (sarcopenia), Whether is meat, fish, vegetable or dairy protein it is a massively important component that we need to get enough of as we age. Along with resistance and weight training of course. In that vein, Food Matters features a delicious  protein packed Tuscan Braised Chicken, Cavelo nero and Cannellini bean recipe. I cooked this last weekend as one of my Reset meals , and can guarantee it is 100% yummy!!!

Have a good nutritious and active week and I'll see you in classes and online

Love Lindsey xxx

In this weeks newsletter >>>>>

Health Matters : Protein Facts

Food Matters : Protein Packed Tuscan Braised Chicken

Holiday Reminder

Book Your Lindsey Fitness Classes

Lindsey Fitness Running Club

The Role of Protein in a Healthy Diet as We Age

As we journey through life, our nutritional needs evolve, reflecting changes in our bodies and lifestyles. Among the essential nutrients, protein plays a pivotal role in maintaining health, particularly as we age. This article explores the significance of protein in a healthy diet for older adults, highlighting its benefits, sources, and recommended intake.

 Understanding Protein and Its Importance

Proteins are complex molecules composed of amino acids, which are the building blocks of life. They are crucial for various bodily functions, including the growth and repair of tissues, production of enzymes and hormones, and supporting immune function. As we age, these functions become increasingly vital to maintain overall health and well-being.

Why Protein Matters More as We Age

1. Muscle Maintenance and Growth: Sarcopenia, the natural loss of muscle mass and strength, is a common issue among older adults. Adequate protein intake can help mitigate this decline by promoting muscle protein synthesis, thereby preserving muscle mass and function.
2. Bone Health: Protein is essential for bone health. It aids in the absorption of calcium and helps maintain bone density, reducing the risk of fractures and osteoporosis, which are prevalent concerns in older populations.
3. Metabolic Health: Protein consumption supports metabolic health by aiding in the regulation of blood sugar levels and enhancing energy expenditure. This can be particularly beneficial for older adults in managing weight and preventing metabolic disorders such as Type 2 diabetes.
4. Immune Function: As we age, our immune system can weaken, making us more susceptible to infections and diseases. Protein is crucial for the production of antibodies and immune cells, thereby supporting a robust immune response.

 Recommended Protein Intake for Older Adults

The recommended dietary allowance (RDA) for protein is generally set at 0.8 grams per kilogram of body weight per day for adults. However, research suggests that older adults may benefit from higher protein intake, with recommendations ranging from 1.0 to 1.2 grams per kilogram of body weight daily. This increase can help counteract the effects of aging on muscle and bone health.

Quality Sources of Protein

To meet protein needs, it's important to focus on high-quality protein sources that provide all essential amino acids. Here are some excellent options:

• Lean Meats: Chicken, turkey, and lean cuts of beef or pork are rich in protein and essential nutrients.
• Fish: Fatty fish like salmon, mackerel, and sardines are not only protein-rich but also provide heart-healthy omega-3 fatty acids.
• Dairy Products: Milk, yogurt, and cheese are excellent sources of protein and calcium, supporting both muscle and bone health.
• Legumes: Beans, lentils, and chickpeas offer plant-based protein and fibre, contributing to digestive health.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide protein, healthy fats, and other vital nutrients.
• Eggs: A versatile and complete protein source, eggs are easy to prepare and digest.

 Incorporating Protein into Daily Meals

To ensure adequate protein intake, older adults should aim to include a source of protein in each meal. Here are some practical tips:

• If you eat breakfast start the day with a protein-rich breakfast, such as eggs or Greek yogurt. over sugar laden cereals
• Incorporate lean meats or fish into lunch and dinner.
• Use legumes or tofu as a protein base for salads or stir-fries.
• Incorporate nuts, seeds, on a salad or in a protein smoothie to boost intake.

 Conclusion

Protein plays an indispensable role in a healthy diet, particularly as we age. By understanding its benefits and incorporating high-quality protein sources into daily meals, older adults can support muscle maintenance, bone health, metabolic function, and immune resilience. As with any dietary changes, it's advisable to consult with healthcare providers or nutritionists to tailor protein intake to individual health needs and conditions. Embracing a protein-rich diet can significantly contribute to a healthier, more active, and fulfilling life in our later years.

I am on holiday later this month so there are no Lindsey Fitness classes from Saturday 21st September  to Wednesday 8th October Inclusive. Lindsey Fitness members will have unlimited  access to  the Lindsey Fitness library from the link on the group Home Facebook page. There will be some 'Shorts ' from Spain, so please join me LIVE if you can. ....Full timetable resumes from Saturday11th October xxx

Here's a delicious protein packed recipe for Tuscan Braised Chicken with Cavolo Nero and Cannellini Beans:

INGREDIENTS:

• 4 chicken thighs, bone-in and skin-on
• Salt and freshly ground black pepper to taste
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon red pepper flakes (optional)
• 1 cup chicken stock
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) cannellini beans, drained and rinsed
• 1 bunch cavolo nero, stems removed and leaves roughly chopped
• 1/2 cup dry white wine
• Zest of 1 lemon
• Fresh parsley, chopped for garnish

INSTRUCTIONS:

1. Prepare the Chicken:
   • Season the chicken thighs with salt and pepper on both sides.
2. Sear the Chicken:
   • In a large, ovenproof pan, heat the olive oil over medium-high heat.
   • Add the chicken thighs, skin side down, and sear until golden brown, about 5 minutes per side. Remove the chicken and set aside.
3. Cook the Vegetables:
   • In the same pan, add the onion, garlic, carrot, and celery. Sauté until the vegetables are softened, about 5 minutes.
   • Stir in the thyme, rosemary, and red pepper flakes, cooking for another minute until fragrant.
4. Deglaze and Simmer:
   • Pour in the white wine and let it simmer for 2-3 minutes, scraping up any browned bits from the bottom of the pan.
   • Add the chicken broth, diced tomatoes, and cannellini beans. Stir to combine.
5. Braise the Chicken:
   • Return the chicken thighs to the skillet, skin side up. Make sure they are partially submerged in the liquid.
   • Bring to a simmer, then reduce the heat to low. Cover and let it cook for about 30 minutes.
6. Add Cavolo Nero:
   • Stir in the cavolo nero, cover, and continue to cook for another 10-15 minutes, or until the chicken is cooked through and the greens are tender.
7. Finish and Serve:
   • Stir in the lemon zest and adjust the seasoning with more salt and pepper if needed.
   • Garnish with fresh parsley before serving.

ENJOY!

LINDSEY PETERS CELEBRANT

As many now know I am also operating as an Independent Family Celebrant, a role I take as both an honour and a privilege for the families I am entrusted to.

Please don't hesitate to get in touch or pass on my details if I may be of any help at a time of loss or of celebration to you or someone you know.

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