Protein is of First Importance to help you recover from CFS/ME

Transcription

1 Protein is of First Importance to help you recover from CFS/ME Hi, In Greek protein means of first importance because protein builds the physical structure of your body. Protein is used to build and repair your cells, tissues, organs, bones, skin, hair, enzymes, brain chemicals, genes, your immune system and so on. Protein is made up of amino acids. Your body can make some of these amino acids, but there are 8 amino acids you can only get from your diet. Animal foods contain all 8 of these essential amino acids that is why animals are the best source of protein. Vegetables don t contain all 8 together so if you are a vegetarian you have to take special care to eat the right foods to make sure you get all the amino acids that you need. Which foods contain protein? The best sources of protein are from animals - meat, fish, eggs and dairy products. Vegetable sources of protein include - soy, quinoa, nuts, seeds and beans. You can t store protein so you need to eat enough protein every day to maintain your level of efficiency. If you don t eat enough protein your body has to feed on itself, stealing from your tissues and muscles to get the protein it needs for areas of more importance. This means your body is breaking down rather than repairing, and you are more likely to get sick and stay sick. You need protein because... - Protein builds your physical body and brain - Protein encourages healing, repair and growth of your body and brain - It builds your immune system so you can resist and heal infection and disease - It builds neurotransmitters in your brain making you feel happy, strong, motivated and alert. - Protein speeds up your metabolism - Protein stops you feeling hungry and prevents sugar cravings - Protein helps balance blood sugar and lower stress hormones - Protein reduces water retention - Protein encourages weight loss and a stable normal weight - Protein encourages glowing skin, thick glossy hair and strong nails - Protein builds your muscles and encourages a slim, toned physique - Protein keeps you youthful and healthy for longer - Protein is a source of energy Why might you be low in protein? People who diet, especially low fat diets, often don t eat enough protein. People who fill up on convenient carbohydrates often lose their taste for protein. Poor absorption of protein caused by irritable bowel, coeliac disease and other digestive issues; people who take certain medications like steroid antiinflammatories and antacids which deplete acid levels in the stomach preventing efficient digestion. Is your diet deficient in protein? - Split ends, brittle hair and nails are a common early sign of protein deficiency 1

2 - Do you eat sugar and flour? - General weakness and fatigue? - Anxiety, depression, emotional lability? - Irritability, mood swings? - Lack of concentration and mental alertness? - Lowered self-esteem - Lethargic? - Weight gain or weight loss? - Muscle weakness, cramp or soreness? - Nausea, stomach pain? - Are you ill? - Do you need to snack frequently? - Have you got thinning hair or early greying? - Are you tired, sleep too much, feel heavy, general weakness? - Constipated? - Water retention, bloating or oedema ie puffy ankles? - Low blood pressure? - Lack of tone to the skin, sagging, skin flakiness, early wrinkling - Prone to bed sores and ulcers? - Ridges in finger and toe nails? - Frequent infections? - Poor wound healing? - Anaemia? - Irritable bowel? - Hypothyroidism? Why YOU need Protein You need protein to get you physically strong and healthy again. You need protein to get you mentally alert and cheerful again. You need protein to prevent daily stress from unbalanced blood sugar levels. You need protein for a strong immune system to heal you and banish gut infections. You need protein to increase your energy. How to get more protein into your diet if you need it Eat protein with every meal and snack. A normal healthy person should eat about the size and thickness of their palm of protein at every meal. You, however, are ill, so you need at least 50% more. For those of you who like maths, the current opinion is that 0.8 to 1 gram of protein per kilogram of your body weight should give a healthy person what they need. The average woman tends to need about grams of protein. If you have CFS/ME, increase that. Ideas for including protein in your meals Breakfast: 3 or 4 scrambled eggs with buttered oat cakes Traditional cooked breakfast Cold cheese or meats with buttered rice or oat cakes Whey protein smoothie 2

3 Easy lunches: Smoked mackerel, mixed beans, salad, olive oil dressing Cold chicken, salad, fruit, dressing Several hard boiled eggs, coleslaw, tomato, salad, potato salad or buttered oat cakes Easy dinners: Piece of meat or fish, Tofu, Cheese or Eggs, vegetables, rice, potatoes or pulses Snacks Handful of sunflower seeds Peanut butter with apple Hard boiled eggs Cold meats Nuts and raisins Buttered oat cake with cheese The good news The good news is that 98% of your body is replaced every year in 7 weeks you have a new liver, in 3 months you have a new blood supply and within 6 months you have rebuilt all your muscles, so just by increasing your intake of good quality proteins on a daily basis you can rebuild a new and healthier body within the year. Summary - eating enough protein every day will help you to recover from CFS/ME. Actions for Next Week Here are some suggestions Decide on several protein meals which are easy to make, that you like, that fit into your lifestyle and that you can eat frequently. 2. Get some easy protein staples into the house ie tins of sardines, tuna and salmon which make quick and easy protein meals, and hard boiled eggs in the fridge make great snacks. Homework have a look at the 3 days Food & Drink Diary you filled out. Do you think you are eating enough protein to help you get well? If not, how can you improve it? Next week we will be looking at the importance fat will play in your recovery. Don t be scared of protein. It is not fattening. It is used to build your body. In fact, if you are over-weight or underweight, eating enough protein will help you return to a normal weight. My clients always feel better both mentally and physically, for eating enough protein. I hope you have a good week All the best, Alex Recommended reading: The Protein Power Lifeplan by Dr Michael Eades This information is solely for the purpose of education. It should not be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your doctor or other qualified health provider. Always consult with your doctor or other qualified health provider before embarking on a new diet or supplement programme. Copyright: Alexandra Barton, Nutritional Therapist, BANT. 3

4 How much Protein do you need to eat? Weight in pounds Weight in kilograms Protein per day if you're not very active (kg multiplied by 0.8) Protein per day if you're active or pregnant (kg multiplied by 1.3) Protein per day if you're extremely active or in training (kg multiplied by 1.8) 100 lbs 45.5 kg 36.4 g 59.2 g 81.9 g 105 lbs 47.7 kg 38.2 g 62 g 85.9 g 110 lbs 50 kg 40 g 65 g 90 g 115 lbs 52.3 kg 41.8 g 68 g 94.1 g 120 lbs 54.5 kg 43.6 g 70.9 g 98.1 g 125 lbs 56.8 kg 45.4 g 73.8 g g 130 lbs 59.1 kg 47.3 g 76.8 g g 135 lbs 61.4 kg 49.1 g 79.8 g g 140 lbs 63.6 kg 50.9 g 82.7 g g 145 lbs 65.9 kg 52.7 g 85.7 g g 150 lbs 68.2 kg 54.7 g 88.7 g g 155 lbs 70.5 kg 56.4 g 91.7 g g 160 lbs 72.7 kg 58.2 g 94.5 g g 165 lbs 75 kg 60 g 97.5 g 135 g 4

5 Protein for Mood & Energy Few people realise how important protein is for their mental health and happiness. Eating a typical western diet full of sugar and flour can trigger the release of feel good hormones in our brain when we eat them, which is why we enjoy eating them, but we soon become depleted in these hormones and begin to feel low. When we feel low, we reach for more of these foods to make ourselves feel better again, and a vicious circle ensues. If you don t eat enough protein in your diet, it is hard to replace these hormones. There are 4 main hormones for you to know about serotonin, dopamine, GABA and endorphins having a good supply of these will make you feel happy, relaxed, motivated, calm, focused, alert, energetic, confident, with a normal appetite and able to sleep well. Let s find out if you are low in any of these hormones. 1. Are you low in SEROTONIN? Do you feel... Negative, depressed, feelings of despair Anxious, panic attacks Obsessive compulsive thoughts and behaviour Particularly low in winter Unable to sleep Eating disorders Suicidal Addicted to sugar, carbs, nicotine, alcohol, marijuana and other drugs... if so, take 5 HPT mgs 1-2 tablets mid-morning, mid-afternoon and before bed. 2. Are you low in DOPAMINE? Do you feel... Depressed Lethargic, demotivated Lack of concentration, ADHD Addicted to sugar, carbs, nicotine, alcohol, marijuana and other drugs... if so, take L-Tyrosine 500mgs x 1-3 tablets before breakfast, mid-morning, and mid-afternoon. 3. Are you low in ENDORPHINS? Do you feel... Extra sensitive to emotional pain Do you cry easily Addicted to sugar, carbs, nicotine, alcohol, marijuana and other drugs... if so, take DLPA 500 mgs x 1-2 tablets, before breakfast, mid-morning and mid-afternoon 5

6 4. Are you low in GABA? Do you feel... Unable to relax, tense Sensitive to noise and light Stressed and burned out Addicted to sugar, carbs, nicotine, alcohol, marijuana and other drugs... if so, take L-Glutamine 500mgs x 1-3 tablets before breakfast, mid-morning and mid-afternoon. I have found that my clients usually do best taking all four from 3 months to a year, after which they usually feel so much better that they start forgetting to take them and that s great there s no need to take them unless you need them, and it s up to you how much you think you need. Taking amino acids can sometimes prevent the need for anti-depressants, or enable you to come off anti-depressants. There are no side-effects because they are simply amino acids, found in protein foods, and so you are quite safe taking them. This information is solely for the purpose of education. It should not be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your doctor or other qualified health provider. Always consult with your doctor or other qualified health provider before embarking on a new diet or supplement programme. Copyright: Alexandra Barton, Nutritional Therapist, BANT 6

7 Breakfast a great start to the day Several eggs as many as keep you full until lunch-time Handful of tinned pulses ie kidney beans, lentils, pinto beans Handful of spinach chopped up small Sea salt & pepper to taste Scramble eggs. When nearly done add pulses and Spinach. This meal gives you all the nutrients you need to keep going until lunch-time without snacking. Curry Burgers 2 pounds beef mince 2 Tbspns curry powder 3 cloves garlic, minced ¼ cup minced onion 1 tsp sea salt 1 tsp pepper 8-10 Romaine lettuce leaves 1 small cucumber, thinly sliced 1 small apple, thinly sliced Curry spread (ie add curry powder to mayonnaise). 1. Mix together beef, curry powder, garlic, onion, salt & pepper 2. Split meat into 10 portions & shape into burgers 3. Grill or fy over medium heat for 5-7 minutes each side. 4. Place burgers on large lettuce leaves and top with cucumber, apple & curry mayonnaise. 7

8 Tuna Burgers Serves 3-4 Ingredients 3 x 5 oz cans of tuna in brine/water 2 eggs ½ tablespoon dried dill ½ teaspoon sea salt ¼ teaspoon black pepper 1 tablespoons coconut or olive oil Method Mix tuna with eggs, dill, salt & pepper Form the tuna mix make small, slightly flattened burgers and cook in hot oil for 2-3 minutes per side. (Make sure they are brown before you flip them over so they hold together). 8

9 ACTION PLAN WEEK 3 GOAL