OnFitness Magazine - March/April 2022 - 41

HOW MUCH PROTEIN
SHOULD AN ACTIVE
SENIOR CONSUME?
Joan Baxter
What's most important is the kind
of protein taken in. Make sure it's
hormone-free, low sugar, and
additive-free.
You're much better off eating
an omelet of whole, organic, freerange
eggs, rather than some egg
substitute that comes in a carton
and contains chemical additives.
If you want beef, avoid that
which comes prepared as a dinner
in attractive packaging that you
just pop in the microwave: again,
additives, which may include trans
fats. And this kind of protein is
not from grass-fed sources.
It's easy to eat the right kind of
protein. When you're about to
place a protein source in your
shopping cart, ask yourself, " Is
this what my ancestors fifty
thousand years ago ate? "
Did ancient peoples eat meat
M
any people sixty-five-plus
describe themselves as
" very active. " They golf,
garden, take long walks, bike
rides, and use weights at the gym.
However, there's a new breed
of " very active " out there: those
over age sixty-five who are surfing,
bodybuilding, competing in
powerlifting events, rock climbing,
and trail running for miles. What
about their protein needs?
Those seniors with overly
active lifestyles should consume
more protein than those living a
mildly active lifestyle.
By consuming more protein
and fewer carbs, those who are
continuously active are keeping
their weight and insulin down,
which consequently keeps
inflammation down and helps
them stay active.
But protein intake is just half
the equation. What about where
the protein comes from? It's also
important to choose the right
protein to fuel activity. This means
that all meat should be grass-fed,
organic, and antibiotic-free.
Turkey and chicken should also be
free-range and antibiotic-free.
from plastic containers, cans, and
drive-thrus? Did their protein
come from an animal that fed on
genetically modified, pesticidetreated
corn? Or from an animal
that was pumped with antibiotics
to prevent it from getting sick
from eating that corn and being
physically confined instead of
allowed to roam free?
Healthy sources of protein also
include wild game such as elk,
bison, buffalo, and venison; wildcaught
fish, and organic nuts. Z
Protein powered cayenne
chicken skewers with black
bean salsa
Ingredients: 1 tsp. cayenne pepper, 2 tsp.
smoked paprika, 1 tsp. ground cumin, 2 garlic
cloves, crushed, 2 tbs. olive oil, 1kg chicken
thighs cut into 3cm. pieces, 2 limes, halved, 1 cup
(280g) thick Greek-style yogurt, 2 tbs. sriracha.
Black bean salsa: 400g can of rinsed and drained
black beans, 1 1/2 cups very finely shredded kale,
1 bunch coriander leaves, chopped, 1 jalapeno,
thinly sliced, 1 red onion, finely chopped, 1/4 cup
(60ml) extra virgin olive oil,
Preparation: Combine cayenne, paprika, cumin,
garlic, and oil in a bowl. Add the chicken and turn
to coat. Thread the chicken onto skewers and chill for at least an hour to marinate. Heat
a barbecue or chargrill pan over high heat. Cook the skewers, turning, for 4 minutes,
then add limes cut-side down. Cook for 4 more minutes or until the limes and chicken
are charred and cooked through. Set aside loosely, covered with foil, for 5 minutes to
rest. For the salsa, combine all the ingredients in a bowl, season, and drizzle over the
juice of 1 charred lime. Serve the chicken with salsa and yogurt swirled with hot sauce
and extra charred lime.
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Limit eating
hot dogs
As delicious as a
plump hot dog is, limit
eating them, as they
are linked to a higher
risk of cancer,
diabetes, and heart
disease. The
conventional hot dog
offers saturated fat,
lots of sodium, and
carcinogenic nitrates.
If you must have a hot
dog, get preservativefree,
additive-free
ones from a health
food store.
41 WWW.ONFITNESSMAG.COM | VOL 22 NO 5 | 2022
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