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How Steaks. Eggs and nuts could help prevent midlife spread

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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.

 

 

 



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From 1906 to today: Nestle’s 120-year journey in Sri Lanka

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Bernie Stefan - proud of Nestle’s 120 years jouney

Bernie Stefan is the Chairman and Managing Director of Nestlé Lanka Limited, overseeing Nestlé’s operations in Sri Lanka and the Maldives. He assumed this role in March 2023. Under his leadership, Nestlé has strengthened its footprint in Sri Lanka, touching individuals and families, communities and spearheading sustainable development.

Since taking charge in 2023, Stefan has brought with him over two decades of international experiences, steering the company with a clear focus on sustainability, innovation and long term growth.

Bernie describes the anniversary as a moment of pride and reflection on over a century of commitment to Sri Lanka and its people.

Under his leadership, Nestle has expanded its footprint while staying true to its mission: to improve lives by providing nutrition and wellness for all Sri Lankans. Beyond the commercial success, the company has focused on community impact – supporting local farmers. promoting sustainable practices and contributing to public health initiatives.

(Q) Nestlé has been part of Sri Lankan homes for 120 years. How has the brand evolved alongside the changing lifestyles of Sri Lankan families?

(A) We at Nestlé are extremely proud of our 120 year journey of enriching Sri Lankan lives. It has been a journey guided by purpose and working together for good – touching individuals and families, the community, and the planet. As lifestyles and needs have evolved, so, too, have our products – offering convenient, tasty and nutritious solutions that meet everyday moments, whether it’s energy on the go or a quick and tasty meal. A true symbol of this legacy is our flagship brand, Nestomalt – synonymous with power, strength and energy – which today is enjoyed as the first cup of the day by a majority of Sri Lankan households.

(Q) Many Sri Lankans have grown up with Nestlé products at their breakfast table or during tea time. How does the company stay emotionally connected with generations of consumers?

(A) Our product range caters to the nutritional needs of consumers from birth to old age. We always ensure that the consumer is at the centre of everything we do. This deep understanding of consumer preferences, ensures not only that our products deliver taste and nutrition but also our communication is in tune to the local context. Our brands have been deeply rooted in the lives of the Sri Lankan community over many decades – be it through Milo school sports programmes or Nestomalt marathons. Being an organisation that has been present in Sri Lanka for such a long time, it also means that consumers hold many nostalgic memories from their childhood with our products.

(Q) From childhood treats to everyday beverages, Nestlé products often carry nostalgic memories. How important is this sense of nostalgia to the brand’s identity?

(A) Brands need to evolve with time and remain relevant. Nostalgia does bring a deep bond and connect with consumers. However, through product and packaging renovations, we have successfully ensured that our brands remain relevant to consumers. One of our oldest Nestlé brands in Sri Lanka, Milkmaid , today, has an online recipe platform with over 300 recipes. This is another example where we have ensured that our brands are able to connect with today’s consumers.

(Q) Has Nestlé adapted its products to suit modern lifestyles while still respecting local tastes?

(A) Our ability to cater to local taste preferences has been a crucial factor to the success of our brands. With the setting up of our local manufacturing operations in 1984, we now manufacture over 90% of Nestlé products sold locally. The deep consumer understanding our teams possess, combined with our global R&D expertise in the food and beverage sector, have given us the ability to tailor make our products to cater to the Sri Lankan taste palette while offering convenience. This is evident in the success of our Nescafe and Nestea 3-in-1 variants and the Ready-to-drink beverage range of Milo and Nescafe, that deliver convenience and great taste.

(Q) How is Nestlé aligning its practices to sustainability and mindful living?

(A) We are committed to reaching net zero carbon emissions by 2050. Promoting circularity is also a focus area in this journey. We have plans to be 100% plastic neutral this year. Our sustainability initiatives cover the entire value chain, from farm to fork. In Sri Lanka, we are focusing a lot on increasing yield and promoting regenerative agricultural practices across our dairy and coconut value chains. In our manufacturing operations, we have continuously striving towards reducing water and energy usage. We have also implemented numerous initiatives to reduce our carbon footprint in logistics, such as the adoption of rail transportation. We also focus on fostering behavioural change on responsible waste disposal amongst the youth through our School Waste Management Programme.

(Q) What moments or milestones best reflect its connection with everyday life in the country?

(A) Our ability to provide consumers with good food moments each and every day is something that I and the team are extremely passionate about. Also, the deep connect we have with the community, be it our dairy and coconut farmers, the numerous suppliers and trade partners, has been built on trust over the years. Today, we have farmers, suppliers and even employees from across generations and this speaks volumes about our business practices and the trust we have built in Sri Lanka for over a century.

(Q) Nestlé is known globally for innovation. How do you balance global expertise with the unique lifestyle and culinary culture of Sri Lanka?

(A) As I mentioned, understanding the taste palette, nutritional needs and the lifestyles of Sri Lankan consumers and ensuring our products fulfill these needs is key. Having access to one of the world’s leading R&D facilities gives us the unique ability to ensure our products deliver to these consumer needs and preferences. Further, it enhances our ability to ensure the freshness and bio-availability of certain nutrients contained in our products. We’ve also made significant strides in packaging innovation, where we use less plastic and materials that are better suited for recycling. The introduction of Coconut Milk Powder in 1986 was a first for Sri Lanka, and this is another great example of the deep understanding we have of local culinary culture.

(Q) How is the younger generation engaged with the brand today?

(A) Appealing to the discerning youth population will be key to ensuring the future success of our brands. Understanding the nuances of each generation is important. It is also evident that consumption patterns and lifestyles across generations are evolving rapidly. Staying abreast of these changes is something we are deeply committed to. In addition to delivering on taste and nutrition, being trendy and youthful – the purpose for which our brands stand for – is equally important. NESCAFÉ and MAGGI PAPARE BLAST are two brands that have developed a strong connect with Sri Lankan youth.

(Q) What vision do you have for the next chapter in Sri Lanka, especially in shaping lifestyle trends?

(A) Looking ahead, our vision is to continue enriching Sri Lankan lives by providing tasty and nutritious products and promoting healthier and active lifestyles. We will keep innovating to meet evolving consumer needs, while strengthening local sourcing and reducing our environmental impact. The next chapter is about deepening our positive impact – supporting communities, empowering youth and contributing to a resilient food system.

(Q) As the head of Nestlé Sri Lanka, what does celebrating 120 years personally mean to you?

(A) Celebrating 120 years in Sri Lanka is deeply meaningful to us, as it reflects the trust generations of Sri Lankan families have placed in Nestlé. This milestone is a testament to the dedication of our people and the strong partnerships we have built across the country. For me personally, it is both a moment of pride and a responsibility – to honour this legacy while continuing to work together for good, doing what is right for our consumers, our communities, and Sri Lanka.

By Zanita Careem

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A hat-trick for knowledge: Saranga’s triple triumph at Raigam Tele’es

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K.C. Saranga

At a time when entertainment often overshadows education on television, K.C. Saranga has rewritten the script—securing a remarkable third consecutive win for Best Educational Programme at the Raigam Tele’es 2025.

His flagship programme, Jeevithayata Vidyawa (Science for Life), aired on Ada Derana, has not only dominated its category but also elevated the standards of educational broadcasting in Sri Lanka.

Reflecting on the milestone, Saranga described the win as more than a personal achievement. “Maintaining an award ceremony of this magnitude for 22 years is no small feat. Raigam Tele’es plays a pivotal role in uplifting the industry. By consistently recognising and rewarding Sri Lankan creators, it provides the necessary oxygen for television to evolve as a professional craft,” he said.

A veteran with over 25 years in the industry, Saranga—currently General Manager (News and Current Affairs) at TV Derana and Head of the Ada Derana News Channel—has seamlessly transitioned from hard news to impactful educational programming. His success underscores a broader vision: to harness television’s full potential as an audio-visual learning tool.

“There is a significant void in Sri Lankan television when it comes to high-quality educational productions,” he noted. “Television is an audio-visual medium; its true power lies in its ability to show, not just tell. We use multimedia elements—graphics, animation, and dynamic presentation—to grip the viewer’s attention.”

Saranga emphasised that his goal was to match global benchmarks. “If world-class science documentaries are available in English, our mission was to bring that same global standard to the Sinhala-speaking audience,” he said.

Through Jeevithayata Vidyawa, complex scientific concepts—from aerodynamics to cyclones—are presented in a manner that is both accessible and engaging, redefining the notion of “edutainment” in local television.

Expressing gratitude, Saranga credited his team and network for the continued success.

“This achievement is a result of a shared vision. My deepest gratitude goes to the management of Ada Derana. In an industry often driven by conventional ratings, they have consistently provided a sanctuary for creative freedom, allowing ‘out-of-the-box’ ideas to flourish,” he said.

He added: “To my incredible production team—this trophy belongs to you. Your technical skill and commitment have transformed simple ideas into a national standard. Finally, thank you to our viewers; your curiosity is our ultimate motivation. We will continue to prove that learning is an inspiring journey.”

Saranga’s hat-trick stands as a testament to the power of innovation in educational broadcasting—proving that knowledge, when presented with creativity and purpose, can captivate audiences just as effectively as mainstream entertainment.

By Ifham Nizam

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‘Style Surge’ blends glamour with a cause

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Lighting up the evening with effortless charm

The event “Style Surge,” organised by the Lions Club Elevate, was an evening filled with glamour, leadership and purpose collided in a spectacular fusion. The grand Ballroom at Galle Face Hotel became a canvas of fashion; every detail, from the floral centrepiece to the curated lighting, whispered elegance, while glamour set the stage, purpose was the back bone.

The show featured a curated selection of Sri Lankan designers, each bringing their signature styles to the stage.

The designers captivated the audience with bold, contemporary silhouettes that fused modern trends with traditional influence, creating pieces that were both sophisticated and wearable.

The batik ensembles by doyen of Batiks, Eric Suriyasena, were masterpieces, demonstrating the designer’s mastery in balancing artistry and practicality. Each piece told a story, highlighting the cultural nuances of Sri Lanka, while contributing to the glamour of the event.

The hair and make up for the models were curated by Salon Avra by Thushari de Silva and was nothing short of perfection,

From sleek, modern looks to elegant textured styles, Salon Avra ensured every model complemented the designer’s vision, highlighting the intricate details of each ensemble. The artistry on stage reflected a seamless collaboration between fashion beauty and presentation.

Style Surge unfolded an evening of elegance, creativity and purpose. It brought together Colombo style conscious crowd, social leaders and fashion enthusiasts and transformed the venue into a vibrant celebration of couture and compassion.

As the lights dimmed,the runaway came alive with a striking showcase of designs, ranging from contemporary chic to timeless sophistication, by designers like Eric Suriyasena, Anushko, Azeena Sulaiman and Jaywanthi Panibharatha. Leading fashion brands showcased were Aluminium, Disala, Eriq and Elegant Closet, and they presented a blend of contemporary and traditional fashion. Jewellery for the show was designed and sponsored by Blue Majestara Ceylon, . The Chief Guest was District Governor Lion Mahesh Borolugoda and his wife Lion Lady Sunethra Borolugoda.

Beyond glamour, this event, Style Surge, carried a meaningful mission to help rennovate two schools and improve educational facilities for future students

Lions Club of Colombo Elevate district 306D6, the organisers of this event, have been long synonymous with community development .The event underscores the power of fashion as a force of good.

Proceeds and awareness generated though the evening will be directed towards the clubs ongoing humanitarian initiatives, reinforcing its commitment to uplifting communities while engaging the public in an inspiring way.

In every sense, the event was more than a fashion show, it was a statement. This event reaffirms that glamour can also carry a purpose, creativity can spark compassion, and a runaway that can become a powerful platform for social change. This fashion show was graced by distinguished guests of honour , including designers Aseka Wijewardena, Michael Wijesuriya, Yolande Aluwihare, and Shyara Mendis

This event was organised by Lion Diana Nilanthi, Shen, Lion Thushari de Silva and Lion Shashika Hettiarachchi, whose commitment to creativity and attention to detail transformed the event into a truly memorable evening. They were the driving force that brought the vision of the show to life. Their meticulous planning, conceptualising the theme, coordinating the designers ensured the show ran seamlessly, from start to finish Pix by Thushara Attapathu

By Zanita Careem

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