If you take a look at Dr Donald Layman on you tube who has spent years studying protein requirements, he says women need about 100g a day. This is because when we age our protein synthesis efficiency goes right down, so we need more protein to turn this switch on and therefore prevent sarcopenia. Our repair and and replace process for protein becomes a lot less efficient as we age so we need two times the RDA. I have been upping my protein massively and feel so much better for it. So we need about 30g of protein per meal, or even better upload protein in the first and last meals. He also found that we need only 15 - 20g of protein after exercise to turn on protein synthesis. Essential to prevent that muscle loss as we age.
Thanks Liz, I do all of those but struggle with just plain boiled eggs for breakfast, I crave the crunchy toast to go with them! So I’ve started combining hard boiled eggs with a continental style breakfast, using a lightly smoked cheese and maybe some Italian style ham, and it’s worked well! 😊
@@lizearlewellbeing Thanks for the video, but where are you getting your protein levels from a typical egg is 7g of protein but you are saying it's twice that ? also greek yoghurt typically has more protein than 5g of protein per 100G - can you qualify with a link that would be great for education and credibility - TY
I eat most of those. Love nuts of all kinds but I do limit Brazils to 1 or 2 a day as I heard it’s easy to “overdose” on selenium. Full fat Greek yogurt & cottage cheese - used to have low fat but I know better now! I’m going to try making hummus in my Nutribullet as I do like hummus but rarely buy it.
So today i've had overnight oats made with organic oats and organic, live natural yogurt, lunch will be 2 boiled eggs with organic wholemeal toast with added Marmite to get some Vit B12 in as well, and i currently have homemade hunters chicken in the slow cooker. My protien intake for today and most days is pretty high i think, but i'll be buying some nuts to snack on. Another great informative vlog. Thank you, Liz.
Totally agree and include most of those in my diet. I have eaten a high protein/fat and low carb diet for a number of years and now it's just my norm. However, no one on this great earth of ours will ever, ever get me to eat cottage cheese; that's the one thing that I can't get down. Even the thought of it makes me shudder! I very rarely snack but if I do it's usually nuts or a little dark chocolate. I also tend to eat Skyr yoghurt as that is slightly higher in protein than Greek.
You’ve included most of my favourite protein sources. I’m vegetarian and also tend to go high protein and fat with low carbs. I would also include all lentils and beans and I tend to avoid cows’ milk products in favour of goat and sheep’s milk cheeses, though I do have Greek yogurt and Kefir yogurt 🥰
Thank you liz,I like most of these foods, I have porridge with blueberries ,or I have scrambled eggs and smoked salmon and wholemeal toast, quite filling , I have a banana or yogurt a smoothie , to keep me full . ❤ your pink top looks AMAZING on you❤
Thanks for the video Liz, all of the proteins you mentioned are favourites of mine, especially the snacks...also for breakfast I add more protein in the form of ground flaxseeds and/or chia seeds (which I soak for 15 minutes or more first) to my yogurt, nuts and berries.
Ii can't eat nuts whole the same thing. So I buy them then put in a small blender till there soft and pip in lock and lock container with a label on then you can enjoy same thing hope that helps. X
Hi Liz, pleased to see all my favourites included, must come from following your posts on TH-cam. One thing to mention, I had started to take creatine as I’ve increased my exercise regime, a routine blood test showed I had raised serum albumin, I stopped taking the creatine supplement for 3 weeks and retested, thankfully it was back in the “normal” range. I mention this just to flag the importance of monitoring how supplements can impact us, hopefully for the best, but they can have a negative impact as well.
If you take a look at Dr Donald Layman on you tube who has spent years studying protein requirements, he says women need about 100g a day. This is because when we age our protein synthesis efficiency goes right down, so we need more protein to turn this switch on and therefore prevent sarcopenia. Our repair and and replace process for protein becomes a lot less efficient as we age so we need two times the RDA. I have been upping my protein massively and feel so much better for it. So we need about 30g of protein per meal, or even better upload protein in the first and last meals. He also found that we need only 15 - 20g of protein after exercise to turn on protein synthesis. Essential to prevent that muscle loss as we age.
Thanks for sharing!
Thanks Liz, I do all of those but struggle with just plain boiled eggs for breakfast, I crave the crunchy toast to go with them! So I’ve started combining hard boiled eggs with a continental style breakfast, using a lightly smoked cheese and maybe some Italian style ham, and it’s worked well! 😊
Great idea!!
@@lizearlewellbeing Thanks for the video, but where are you getting your protein levels from a typical egg is 7g of protein but you are saying it's twice that ? also greek yoghurt typically has more protein than 5g of protein per 100G - can you qualify with a link that would be great for education and credibility - TY
I agree! Cottage cheese is a favorite and it makes me nostalgic, my Grandfather ate it as a side with lunch and dinner.
Delicious!
I eat most of those. Love nuts of all kinds but I do limit Brazils to 1 or 2 a day as I heard it’s easy to “overdose” on selenium. Full fat Greek yogurt & cottage cheese - used to have low fat but I know better now! I’m going to try making hummus in my Nutribullet as I do like hummus but rarely buy it.
Enjoy 😍
So today i've had overnight oats made with organic oats and organic, live natural yogurt, lunch will be 2 boiled eggs with organic wholemeal toast with added Marmite to get some Vit B12 in as well, and i currently have homemade hunters chicken in the slow cooker. My protien intake for today and most days is pretty high i think, but i'll be buying some nuts to snack on. Another great informative vlog. Thank you, Liz.
You're welcome ❤️
Totally agree and include most of those in my diet. I have eaten a high protein/fat and low carb diet for a number of years and now it's just my norm. However, no one on this great earth of ours will ever, ever get me to eat cottage cheese; that's the one thing that I can't get down. Even the thought of it makes me shudder! I very rarely snack but if I do it's usually nuts or a little dark chocolate. I also tend to eat Skyr yoghurt as that is slightly higher in protein than Greek.
Thanks for sharing ❤️
You’ve included most of my favourite protein sources. I’m vegetarian and also tend to go high protein and fat with low carbs. I would also include all lentils and beans and I tend to avoid cows’ milk products in favour of goat and sheep’s milk cheeses, though I do have Greek yogurt and Kefir yogurt 🥰
Thanks for sharing ❤️
Thank you liz,I like most of these foods, I have porridge with blueberries ,or I have scrambled eggs and smoked salmon and wholemeal toast, quite filling , I have a banana or yogurt a smoothie , to keep me full . ❤ your pink top looks AMAZING on you❤
Sounds great!
I love cottage cheese as a snack and lunch option. X
It's so good!
love your Talks on how important it is to go low carb x
Glad you're enjoying our content 😍
Thanks for the video Liz, all of the proteins you mentioned are favourites of mine, especially the snacks...also for breakfast I add more protein in the form of ground flaxseeds and/or chia seeds (which I soak for 15 minutes or more first) to my yogurt, nuts and berries.
Glad you found helpful ❤️
Thanks great quick and informative info x
Glad it was helpful!
I have just started taking magnesium
Thanks for sharing ❤️
Hello ❤️ 👋 cant believe i eat 4 out of 5 of protein daily thanks to you will add cottage cheese more now. Thank you 😊
Great job!
Very interesting, I am trying to cut down on carbs as realise they are part of most of my meals, any tips on this subject most welcome xx
Lots of advice on our website on healthy fats and on our podcast too 😍
Love all of those but struggle eating nuts whole bit harsh on teeth but still love them
Glad you enjoyed!
You could try softer nuts like pecans and cashews maybe?
Ii can't eat nuts whole the same thing. So I buy them then put in a small blender till there soft and pip in lock and lock container with a label on then you can enjoy same thing hope that helps. X
Hi Liz, pleased to see all my favourites included, must come from following your posts on TH-cam. One thing to mention, I had started to take creatine as I’ve increased my exercise regime, a routine blood test showed I had raised serum albumin, I stopped taking the creatine supplement for 3 weeks and retested, thankfully it was back in the “normal” range. I mention this just to flag the importance of monitoring how supplements can impact us, hopefully for the best, but they can have a negative impact as well.
Thanks for sharing ❤️
Thank you. would you suggest anything if you are intolerant to eggs and dairy? 😊
Nuts and seeds can be good sources of protein!
@@lizearlewellbeing thank you 👍
Bty I forgot to say I don't like milk,yogurts etc but love cheese eggs
Love cheese and eggs!
Hi Liz, thanks for the video. I noticed you recommend Greek style yoghurt. How is this different from Greek yogurt say Fage? Thanks!
You can use Greek style or Greek - the latter actually usually has more protein ❤️
Is it ok to roast nuts for snacking? (No salt)
We don't see why not!
@@lizearlewellbeing thank you ☺️
Thank you for all the information you give us. When you say snacking nuts, do you soak them first?
No need to soak!
Baked oats..which is oats , egg and Greek yogurt bakes topped with fruit.like blueberries. Three mins in a microwave…bingo breakfast.
Sounds great!
Always choose organic and free range eggs where you can
Yes!
Hi Liz, I noticed your Greek yoghurt was Greek style. It's much better to have the authentic Greek yoghurt. Otherwise, it's a great video.
Thanks for the tips!
Wonderful x
Glad you enjoyed 😍
Again, all my favourite and regular protein sources. I always make my own Hummus and love eggs and cheese 🙂
Sounds great!
I thought eggs only had 6-7 grams of protein each - how does this one have 14g?
Woops! You're right - our error 😊❤️