Life style
How Steaks. Eggs and nuts could help prevent midlife spread
A high-protein diet can boost fitness as well as help us maintain muscle in later life
Exactly how much protein should midlifers be consuming?
I’m a late-life gym bunny. At the age of 59, you’ll find me at Pilates, barre, yoga or using the weight machines at my gym most days. But I’m still not as toned as I’d like and a recent test revealed I’d made little progress in building muscle and strength over six months.
Why? The answer could lie with my diet. More specifically, in the lack of protein. It turns out it’s much harder to build muscle mass and strength without consuming adequate protein. And as we age, we may need more than we think.
After the age of 30, we lose 3-8 per cent of our muscle mass every decade, and this rate of decline is more rapid after 60. What’s more, from the age of 50, muscle quality and strength also decline. This can eventually cause a muscle-weakness condition called sarcopenia, which is a risk factor for frailty and falls. It can occur as early as 65 and affects most people to some degree by the age of 75, especially if we are inactive.
Eating more protein can also help prevent midlife spread. As a recent study showed, people ate 210 calories more per day than when they were on a low-protein diet. “The more muscle you have, the higher your metabolism,” says Kim Pearson, a nutritionist. “If your muscle reduces, so does your metabolic rate.”
Yet most of us aren’t eating enough protein. In 2020, a study from the University of Sheffield’s Healthy Lifespan Institute found less than half of over-65s studied met the official UK reference nutrient intake (RNI) of 0.8 grams of protein per kilogram (2.2lb) of their body weight per day – or about 50g a day for a 10st person.
I plead guilty. My diet was woefully lacking in protein. But just as I was planning to bring on the steak, a large study published in February found those eating a high-protein diet – more than 1.3g per kg of body weight – were more likely to have “low muscle mass”. Confused? I certainly was.
Mary Ní Lochlainn, lead author of the twin study at King’s College London, says the new findings are not a reason to ditch protein. She explains that those with the highest protein intake got most of their protein from animal sources: “There is some evidence linking red meat with higher rates of inflammation, which can have a negative impact on muscle health.
“Our research showed the importance of eating high-quality protein, including from plants, rather than just larger quantities.”
To be honest, it’s an effort to maintain this high level of protein but I’ve already noticed my new diet is far more filling. So, exactly how much protein should midlifers be consuming?
Increase protein as you get older
Once we hit our 40s, our body’s ability to turn protein into muscle starts to fade, and we need to get more of it from our diet than when we were younger. Without sufficient protein, says Priya Tew, from Dietician UK, “the body can break down existing muscle tissue to make enzymes, hormones and immune system proteins”.
Scientists don’t know exactly why we become less efficient at synthesising protein into muscle as we get older, but in women it could be linked to menopause, and in both sexes, to changes in our gut microbiome.
One study showed better muscle function – including stronger grip strength – in over-65s after they were given a microbe-boosting prebiotic supplement rich in the soluble fibre inulin, a type of soluble fibre found in leeks, onions, asparagus, wheat, garlic, oats, wheat, soy and Jerusalem artichokes.
Sufficient protein may also protect against osteoporosis, because muscles exert tugging forces on bones, which boosts bone density. A study has shown that people with the highest protein intakes have a lower risk of hip fractures.
The more muscle you have the more you’ll need
“Adults over 50 need 1-1.2g per kg of body weight of good quality protein every day for optimum health,” says Tew. According to the European Society for Clinical Nutrition and Metabolism (ESPEN), older people suffering from “acute or chronic illness” should aim for 1.2-1.5g of protein, with even temporarily higher intakes of up to 2g recommended for people suffering from severe illness, or recovering from injury or surgery.
This means that if you are in good health and weigh 10st, you need 63-75g of protein per day – roughly equivalent to two large chicken breasts and an egg or two. Remember that no food is entirely made of protein. A quarter-pounder (113g) beefburger made of 90 per cent beef contains around 18g of protein.
Eat protein at every meal
University of Sheffield researchers suggest we should consume around 25-30g of protein at each of our three daily meals to optimise muscle. Most people fail to meet the target, especially at breakfast. Adding an egg (6g of protein), smoked salmon (18g of protein in 100g of salmon), authentic Greek yogurt (16g per 150g of yogurt), nuts (6g in 23 almonds) or half a can of beans on two slices of wholewheat toast (17g) and a 250ml glass of milk (9g) are all ways to pack more protein into your morning meal.
Chickpeas, nuts and rice count too
Mary Ní Lochlainn says: “High-quality protein sources are easily digestible and high in essential amino acids especially leucine.” Leucine is a branched chain amino acid (BCAA), which is particularly important as it stimulates the rate at which the body transforms dietary protein into muscle and improves strength.
We need more of this amino acid as we age. Leucine also helps regulate blood sugar, produces growth hormone and may help with weight control. As the body can’t make leucine, it must be obtained from food, Ní Lochlainn recommends eating salmon, chickpeas, nuts, eggs and brown rice.
Vegetarians don’t need to miss out
Once animal foods were considered superior for protein as they are “complete”, meaning they contain all the essential amino acids. Now we know that all the amino acids don’t need to be consumed in one meal, but they can be eaten separately throughout the day.
Studies have found that as long as people eat enough protein – at least 1.1g per kg of body weight – then a vegetarian diet is as effective as one containing meat for building muscle during weight training. Rich sources of plant proteins include nuts and seeds, lentils, soy, quinoa, peas and beans.
Tew says: “If you are vegan or vegetarian, it’s perfectly achievable with some planning.”
Protein bars and powders are worth considering
“Eating whole foods is always going to be better due to the combination of nutrients. However, protein bars and powder can be useful when you are busy or need a top up,” says Tew. Daily Telegraph
Nutritionist Kim Pearson says: “Compromised digestive function means people can struggle to effectively digest more dense protein containing foods like meat as they get older. Protein powders are already broken down and so are easier for the body to use, and work well if you have a small appetite.
‘Protein bars and powder can be useful when you are busy or need a top up,’ says Tew Credit: Getty
“Look for high-quality protein powders that provide all of the essential amino acids. They could contain protein from whey or from plant based protein blends like rice, pea and hemp. If choosing whey, opt for organic or at least whey from grass fed cows such as those from The Organic Protein Company. As far as non-dairy options are concerned, I like SunWarriors Warrior Blend or NuZest’s Clean Lean Protein.
“Check the label to ensure that your protein powder contains a minimum of 20-25g of protein per serving, and avoid ones containing added sugars (more natural sweeteners like xylitol, erythritol and stevia are preferable). Also beware of synthetic additives.”
Snack on cheese or Greek yogurt
Protein is so filling you might not need to snack. But if you do, replace biscuits, chocolate and crisps with nuts and seeds, some cooked chicken, a bowl of Greek yogurt or a small piece of cheese. Add weight training to your gym routine
“It’s crucial to add resistance exercise alongside increasing protein intake,” says Ní Lochlainn. This can build muscle as well as reverse the age-related slowdown in the way protein intake stimulates muscle growth.
According to a review in the British Journal of Sports Medicine, people who ate more protein while weight training gained an extra 10 per cent in strength and about 25 per cent more muscle mass than those who did not, especially in the over-40s.
But you don’t need to go mad. The researchers found that eating more than 1.6g of protein a day per kg of body weight didn’t confer any additional benefits. Plus, you don’t need to down a protein shake straight after exercise. The review found that gains were similar if people got their protein immediately after a workout, or in the hours earlier or later.
The avurudu table of any Lankan home is complete only when it is laden with kevum. Dating back to ancient times, many types of kevum are chronicled even in our classical texts. The Dutch rulers of the island are said to have relished them, some even asking if they grew on trees… A delicacy which was offered to visiting dignitaries, kevum was revered by our kings even in the battle field not only as an energy-booster but also as a wound disinfectant.
BY RANDIMA ATTYGALLE
The culmination of Avurudu preparations in my childhood with my grandparents was marked by the ritual of Kevum-making. Athamma would ‘book in advance’ the kevum specialist Soida Hami (Soida aachchi to us children), and install a special hearth in her back verendah for the grand moment. I would watch Soida aachchi in wonderment as her thick batter of rice flour and best of kithul treacle shaping into kevums in a hot wok of coconut oil. The long kevum koora in her nimble fingers would achieve the feat of the perfect konde. It was almost a rite of reverence, so much so I was not supposed to talk to her until the first batch of Konda-kevums was completed. Like many old-folk of her vintage, Soida aachchi believed that talking while the first few kevums are done would result in a flawed product.
She would then place each perfect Konda kevuma on a banana leaf for the excess oil to drain. Once the whole exercise was completed, she would place Konda-kevum in large earthen pots and store them in the dum messa or the storage area above the main hearth of the kitchen. She would spare me only one kevuma and the rest had to wait until the auspicious time on avurudu day!
Travellers’ records
Robert Knox an English sailor who was held in captive in the court of the Kandyan King Rajasinghe II and one of the prolific chroniclers of ancient Ceylon in his famous work, An Historical relation of the Island Ceylon documents on the sweet meats of Lankans with a special account of kevum.
‘They have several sorts of sweet-meats. One they call Caown. It is like to a fritter made of Rice-flower and Jaggory. They make them up in little lumps and lay them upon a leaf, and then press them with their thumbs and put them into a frying-pan and fry them in Coker-nut Oyl or Butter. When the Dutch came first to Columba, the King ordered these Caown to be made and sent to them as a royal treat. And they say, the Dutch did so admire them, that they asked if they grew not upon trees, supposing it past the Art of man to make such dainties.’ (Spelling as in the original Knox)
The account of Knox enables rich insights into this wonder of a sweet meat which enthralled many a traveller to the island including dignitaries. The European trader Cosmas who visited Ceylon in 545-550 AD, documents that along with gems, Kevum and Kalu dodol from Ceylon were taken to the Roman court of Emperor Claudius during the sixth century.
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- Mun kevum
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- Konda kevum
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- Athirasa
Classical literature
Kevum dates back to ancient times and our classical texts such as the Ummagga jatakaya, Pujawaliya and Saddharma Ratanawaliya bear evidence to this fact. “Originally known as poopa this sweet meat came to be known as kevum in the Dambadeniya-Kurunegala era. Jathaka atuwa getapadaya mentions 18 kinds of sweet-meats found in the ancient Sri Lanka and among them are several types of kevum such as sendi kevum, mal kevum, athirasa, pena kevum, raa-kevum,” says Prof. Kusumalatha Lankamulla from the Department of Sinhala and Mass Communication at the University of Sri Jayewardenepura.
This scholar with research interest in Culture, Traditional and Modern Literature goes onto note that Mahawamsa in its 32nd chapter refers to two types of kevum in the context of alms offered by King Dutugemunu. The two types- thel kevum and maha de kuvum mentioned, were fried in ghee. “Many of our classical texts mention kevum in multiple festive contexts beyond avurudu. In Ummagga jathakaya, kevum is mentioned as a fitting gift to be taken when visiting parents. Saddharma Ratanawaliya refers to boxes of kevum or kevum pesa.“
Narang kevum
An energy booster
Among the popular kevum types found today are Konda kevum, athirasa, mun-kevum, naran kevum and hendi-kevum. Although the ingredients used for each type may slightly differ, rice flour and treacle (now largely replaced with sugar) remain common to all. The much sought after Konda kevum which is relatively a later addition to the range of kevum found here at home is believed to have originated during the Kandyan period says Prof. Lankamulla. “During the Kandyan period, men were prohibited from cutting their hair off and they had to tie it in form of a knot on top of their heads. Konda kevuma is believed to have been inspired by this practice.”
Traditionally, Sinhalese soldiers were given a bag of kevum when going to war. History has it that King Dutugemunu went a step ahead and used kevum to treat wounded soldiers. His army used to prepare kevum months in advance and keep them exposed to air so that the mould can grow on them.
This mould in today’s language had ‘antibiotic properties’ and was used on the wounds of the soldiers to prevent them from festering. “In a bid to undermine the pride of place given to kevum as a super food by the locals, the British coined the famous derogatory adage: ‘Sinhalaya is a fool but is an ace at eating kevum’. (Sinhalaya modaya-kevum kanna yodaya)
Steeped in tradition
Superstitious beliefs surrounding the process of kevum-making are not uncommon and these vary from region to region in the island, says Prof. Lankamulla. Regardless of the region, several common traditions were followed by our ancestors and these still continue to be observed in several parts of the country, she says. “The frying pan with coconut oil to prepare the kevum was kept on fire at an auspicious time and village matriarchs who were highly skilled were mobilized for the occasion. Women also believed that they must refrain from talking when the first kevum is being made. For centuries, the first kevum was considered to be the ‘konduru kevum’, dedicated to the sledge-fly or the konduruwa. The village women would hang the first kevum up for the insects so that the rest would be unspoilt.”
Sybil Wettasinghe’s work celebrating kevum
Prof Kusumalatha Lankamulla
With the passage of time, many Lankans, particularly city-dwellers depend on commercially available avurudu kevili including kevum. Although kevum is synonymous with avurudu, today people get to enjoy it round the year thanks to many sweet meat kiosks found in cities. Although these outlets have best sales during avurudu, they get plenty of orders from Lankans travelling abroad or coming home for vacation at other times of the year as well.
One such die-hard kevum fan is Uthpala Ranatunga from Ottawa, Canada. “My Loku amma (oldest aunt) makes it a point to pack me a parcel of best quality Konda kevum to take with me whenever I’m in Sri Lanka for a vacation.
I deep-freeze them for longer use and eat them sparingly,” says Uthpala to whom kevum is always a strong reminder of home. “Each time I indulge in them I feel nostalgic and miss home.”
Kevum is an integral part of the Lankan culture, finding its way from ancient classical literature to that of the contemporary including children’s literature and arts. The much-loved sweet meat is celebrated in the work of Sybil Wettasinghe – the iconic story teller and illustrator.
Come avurudu, we often hear the intonation of Lionel Ranwala, the eminent musician, vocalist and an authority on Sri Lankan folk music, whose tribute to the enduring legacy of this delicacy is one of the best in our times:
Me avurudu kale -sinaha weyan rale
Thel ihirunu kewum gediya wage…
Nethara Collection ,is a world of export quality garments in Diulpitiya, Boralesgamuwa, is infused with an ultra festive spirit this season catering to the women of today. Unbelievable offers and discounts from Nethara for Sinhala anTamil new year. On selection of women’s clothing, ranges from casual options to formal occasion wear,all at friendly prices,to enhance your wardrobe this festive season.
Nethara collection, started small in 2017, but soon it outgrew, today with an ever increasing customer base, branded and non branded clothing this shopping centre has become very popular. Export quality , stylish dresses, crop tops, fancy blouses, trousers and many more to flaunt yourself and enhance your wardrobe.Their extensive collection, maintain low pricing allowing everybody to have a chance to shop till they drop dead. From casual wear to formal wear,they have women to men’s items like tee shirts, shirts for every occasion.
Nethara clothing has long remained a name that has struck a chord with Sri Lankan shoppers. “We believe our success has been based up on the premise that absolute sincerity towards customers and no matter what the economic situation that prevails, we try our level best to keep our prices low and within everybody’s budget, said managing director, Nethara Collection Sampath Kumara.
This April season Nethara collection brings an all new collection of export quality seasonal wear. Celebrate the season with exclusive offers made just for you! Dresses, blouses, casual, formal wear denim, men’s shirts and many more… world of limitless style and joy!
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(Zanita)
Sri Lanka Tourism Bureau hosted a landmark event at cinnamon Life for an ambitious campaign to spotlight Sri Lanka as a top travel destination. This initiative hosted international influencers and local media to capture the unique charm of Sri Lanka’s destinations. These travel influencers will share thier real time content across platforms like Instragrams Tik Tok and youtube amplifying Sr Lanka as a must visit destination. Many media personal, bloggers and influencers participated in this event which will take them on a tourism travel featuring some of Sri Lanka’s top destination.
Sri Lanka Tourism Promotion Bureau (SLTPB) hosted a landmark event at the Cinnamon Life Hotel, Colombo. The event was led by . Deputy Minister of Tourism, Prof. Ruwan Ranasinghe, with the participation of SLTPB Chairman Buddika Hewawasam, officials, travel influencers and their families, as well as journalists specializing in tourism sector reporting. The gathering set the stage for transformative initiatives aimed at bolstering Sri Lanka’s tourism sector and redefining its global image.
In his opening remarks, Buddika Hewawasam underscored the challenges facing the tourism sector, particularly the seasonal dip in arrivals during the summer months. “The next few years will be the most challenging period for all of us,” Hewawasam stated, emphasizing the need for international collaboration and strategic development. He further highlighted the critical role played by international travel influencers and media professionals in raising awareness of Sri Lanka’s hospitality and inspiring tourists worldwide to visit.
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- Dileep Mudadeniya
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- Deputy Minister of TourismProfess or Dr Ruwan Ranasinghe
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- Guests
The Deputy Minister of Tourism, Prof. Ruwan Ranasinghe, detailed the innovative nature of the campaign and its importance in showcasing Sri Lanka’s rich heritage, natural beauty, and diverse travel experiences to mainstream and emerging tourism markets.
During the event, several prominent travel influencers shared their thoughts about Sri Lanka’s uniqueness as a destination. They highlighted that Sri Lanka is a country where travellers don’t need to worry about finding incredible experiences—nature has already done the hard work. The influencers remarked on Sri Lanka’s unparalleled diversity, noting that it is possible to experience a range of climates within just a few hours by travelling to different parts of the island. From sun-soaked beaches to misty highlands, and from lush forests to cultural treasures, Sri Lanka offers a world of adventures in a compact and accessible setting.
In comparison to destinations like Bali, which some influencers noted as overcrowded, Sri Lanka stands out with stable and balanced tourism activities. The event attendees were thrilled by the country’s warm hospitality, authentic DDirector cuisine with an impressive variety, long history, and rich culture. These qualities make Sri Lanka not only inviting but genuinely unforgettable for visitors.
Buddika Hewawasam, Chairman (SLTDA)and Sri Lanka Tourism Bureau
The travel influencers in attendance expressed strong confidence in their ability to share this powerful message with the world. They were determined to shape international travel trends by showcasing Sri Lanka’s unique appeal, while also helping to attract new types of guests. The influencers represented a diverse range of travel segments, including family travellers, solo female travellers, honeymooners, and adventure seekers. Their efforts were supported by Sri Lanka Tourism officials and journalists representing both local and international media agencies.
The ‘Sri Lanka, A Story for Every Season’ campaign represents SLTPB’s first large-scale effort to boost summer travel through digital storytelling and influencer collaboration.
Featuring a curated destination familiarization tour, the campaign will spotlight wildlife safaris, cultural heritage, spiritual pilgrimage sites, scenic landscapes, and adventure tourism. Influencers will produce high-impact content for platforms like Instagram, YouTube, and Facebook, reaching over 2.2 million travel enthusiasts globally.
Sri Lanka Tourism shared impressive winter peak season results, with international arrivals reaching 665,295 by March 23, 2025—a marked increase compared to the previous year. These figures illustrate the sector’s potential for growth, and the campaign aims to sustain momentum throughout the summer months.
The event was a call to action for stakeholders to unite in elevating Sri Lanka’s global tourism appeal. With plans to generate over LKR 32 million worth of media coverage and connect with diverse travel segments, the campaign underscores Sri Lanka’s commitment to redefining itself as a leading destination for year-round travel.
By Zanita Careem
Pix by Darmasena Welipitiya
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