GF Diet and Protien

DebE13 · Post by **DebE13** » Sat Dec 03, 2011 7:09 am

Any suggestions for a good source of non-meat protien? I've been GF again for almost a week and and forgot how hard it is to feel full. Over the past few years I've lost muscle mass because of my CC issues and diet and it concerns me. I do eat meat maybe once a day but just don't have a taste for it. I eat a lot of nuts, natural peanutbutter, beans, and lentils- not too exciting. Hoping to find a few more ideas to add a little variety to mealtime.

Lesley · Post by **Lesley** » Sat Dec 03, 2011 11:16 am

Fish? I find a white fish like tilapia or sole are light and good, high protein substitutes for meat.

sarkin · Post by **sarkin** » Sat Dec 03, 2011 1:10 pm

I know what you mean about the muscle mass - I lost a lot, and am relieved to be building it back. Once I found out I react to eggs, I did begin to rely on meat more, and it has made a huge difference. You may want to look into sneaking more meat into dishes, if just eating a piece of meat in itself does not appeal. (Also, don't skimp on fat - though too much oil can be bad for MC, we really do need "enough" - whatever that might be for you.)

Of course, if you can eat eggs, they are wonderfully useful - in themselves, or mixed into other things. Eggs in meatloaf (I make 'meat cupcakes') would make them less meat-y, and up the protein and other nutrients. Lots of veg...

Other protein sources I rely on are: hemp protein (mostly in smoothies); rice protein powder; nuts (I don't eat peanuts, but use a lot of cashews, pumpkin/sunflower seeds, pistachios, hazelnuts, and pecans). I do eat tuna and canned salmon on occasion. I recently made salmon 'fishcakes' with mashed potatoes that were very satisfying and not too fishy - I included smoked salmon, but you could leave that out. A dish like that could be adapted for ground turkey or chicken (or whatever meat you can most easily ignore in a primarily veg dish).

I was a vegetarian for years, a near-vegetarian for years, and a vegan for a while - so I'm very sympathetic to your plight. It does seem to me that things began looking up for me when I finally figured out I needed to increase my meat portion. (This was quite a shock to my husband, who was used eating about 2/3 or the household meat servings to my 1/3 - we had to re-learn what 'portion' means.) So, do keep trying to increase or vary your intake of meat/fish, any way you can. Even using chicken/turkey/beef stock in cooking vegetable dishes might help some. I read an article about the importance of protein in healing, and it described exactly what you and I experienced - when dietary protein isn't adequate, the body will use its own muscular protein sources for a healing 'emergency' situation. That's when I got serious about rebuilding my own stores - also watching a neighbor who's lost tons of muscle weight and is noticeably less resilient, while dealing with a health condition of her own. We need our reserves.

Good luck, and keep us posted,

Sara

Post by **tex** » Sat Dec 03, 2011 1:53 pm

Sara wrote:We need our reserves.

Indeed we do. And not just muscle - fat is also important, (for fuel reserves).

Surgical patients with a body mass index at the lower end of the normal range were more likely to die within 30 days of the procedure than those in the moderately overweight range, researchers found.

Compared with patients with a BMI of 26.3 to 29.6, those with a value below 23.1 had a significantly higher risk of death (adjusted OR 1.40, 95% CI 1.25 to 1.58), according to an analysis of 189,533 surgeries performed in 2005 and 2006 and recorded in the National Surgical Quality Improvement Program (NSQIP) database.

Patients with higher BMI values above 23.1 -- including the morbidly obese -- had about the same risk of 30-day mortality as the moderately overweight, George J. Stukenborg, PhD, of the University of Virginia in Charlottesville, and colleagues, reported online in Archives of Surgery.

http://www.medpagetoday.com/Surgery/Gen ... gery/29836

That's why I always try to push the envelope a little on the BMI thing - just in case I need more surgery.

Tex

sarkin · Post by **sarkin** » Sat Dec 03, 2011 2:33 pm

Tex, I saw that article, and kind of wish they'd broken it down a little more finely than the quintiles they used. Of course, it's still a highly individual thing. I'm guessing that when my weight was at the exact bottom of the official BMI scales for my height (for years, steady as a rock), I was actually mighty resilient. I was young (!), and without a health problem in the world (other than the simmering gluten sensitivity - but that bomb didn't go off for decades!)... And my BMI is about 22 now - 20 pounds later, but though I'm down a bunch of pounds from where I was before my MC crash, I sure feel better.

It was a relief to get my muscles back online. I'm not going to worry a whole lot about whatever fat I have left. As you say - could come in handy. And still... let's hope we don't need it any time soon, for emergency purposes at least!

L,
S

Gabby · Post by **Gabby** » Sat Dec 03, 2011 4:23 pm

Hi DebE

Sara beat me to it suggesting protein powders. I like rice protein powder and frequently have it for breakfast. I started using a brand called "Sunwarrior" last summer and I still love it. I have mentioned it more than once on this forum but promise I have no affiliation with the company. I'm just a true fan.

I remember a thread about protein sources where MaryBeth (she's a nutritionist) provided a list of the protein content of foods as a percentage of calories. I wish I could find it. I'll keep looking.

It is a cold rainy day - which means a good day for some meat cupcakes! Sara - did you ever post a meat cupcake recipe?

Gabby

Gabes-Apg · Post by **Gabes-Apg** » Sat Dec 03, 2011 4:31 pm

Deb,
I will chime in about protein powders
I have found a rice based Protein that is 'gabe safe' (GF/DF/SF/CF), I been mixing this with coconut milk (that comes in long life packaging)
to have this as a snack or a larger serve as a meal works out quite cheap compared to the rest of my gabe safe eating plan.

in line with the other thread about stockpiling, i have always made sure I have a weeks supply of meals in the freezer, and now with this meal option, i am making sure i always have a months worth of supply in the pantry.

DebE13 · Post by **DebE13** » Sun Dec 04, 2011 11:16 am

Thanks for the suggestions. My son is into weight lifting and has protien powder but it contains wheat so I knew I couldn't try his- didn't know there were others out there. I think I'll have to give it a try. You're right about having meals on hand- I find by the time I get home from work and make dinner for everyone else, I don't feel like making something different for me and end up skimping because I'm just too pain worn out then end up getting crabby because I'm hungry.

I'm starting to feel like I might have hope of getting back on track and want my strength again. I used to work in the Department of Public Works and lugged 90# bags of cement. I know I'm no where near being able to lift that weight right now but it sure would be nice not to feel like a weak and frail old lady. It's funny, in a not so funny way, how I once wished to be thinner (I was always about 20# overweight) and now I've literally cried because all of my pants keep falling off. I lost 40 pounds after trying my first elimination diet about a year and half ago. I'm still waiting to figure out what my "normal" weight will be so I've held onto an assortment of sizes- maybe I can open a boutique.

Lesley · Post by **Lesley** » Sun Dec 04, 2011 12:56 pm

I have been thinking about protein powders, but am reluctant to try them because they are expensive and I don't know whether which would work for me.
I would so prefer to have a shake with them for breakfast than potatoes and meat or fish. And I am not eating any vegetables. I hate being like this. Veggies and fruit made up most of my diet prior to MC.

Gabby · Post by **Gabby** » Sun Dec 04, 2011 1:50 pm

Here is the protein thread I was thinking of earlier:
http://www.perskyfarms.com/phpBB2/viewtopic.php?t=14435

Found Sara's meat cupcakes recipe in there too, although winging it with coconut flour could be a recipe for disaster for me.

Gabby

sarkin · Post by **sarkin** » Sun Dec 04, 2011 3:17 pm

Gabby,

You really don't need coconut flour at all. You can just use meat & veg or potatoes. It does make a big difference to saute the veg first. If you're using a very lean meat, it helps to use a safe oil to grease the muffin tins.

I really want to make enough to freeze some. I'm not sure why I never manage to do that...