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t m c » p u l s e | a u g u s t 2 0 1 7 8 Protein is an important nutrient for this age group because adequate dietary protein assists with maintain- ing muscle mass, Kooi said. Since it takes the most calories to burn through digestion, compared to carbohydrates and fat, protein helps to rev up the metabolism. Kooi suggests eating 25 to 30 grams of protein at a meal and 8 to 12 grams in a snack, which could come from foods like lean meats, eggs or yogurt. But here's where the label-reading comes into play: Many foods are high in protein, but also high in sugar. "The grams of protein should be nearly equivalent to sugar for an energy-boosting power snack, but if grams of sugar are significantly higher than grams of protein, this could cause your blood sugar to spike and then dip, leaving you with an energy slump," Kooi said. Blood sugar spikes are something to avoid, since pre-diabetes is a risk factor for this age range. Remember the belly fat that accumulates as we age? Well, abdominal fat creates inflammation and insulin resistance, which can set the stage for diabetes, Kooi said. What can help keep that at bay is swapping out processed foods for whole, plant- based foods such as whole grains in place of refined grain products, T H E PA R K LA N E L uxury Apartments www.Theparklane.com Corporate Units Avaliable For 3 Month+ Leases Medical Stays Visiting Academic and Medical Professionals On Site Dog Park Shuttle to all Major Hospitals in the Texas Medical Center Electric Vehicle Charging Stations On-Site Storage Included Assigned Garage Parking No Water or Garbage Bills 24hr. Valet & Concierge Service Pets Accepted Minutes from Texas Medical Center Sophisticated Surveillance System Discount to Texas Medical Center Employees NEW! 1701 Hermann Dr. I 713.526.VIEW Both furnished and unfurnished corporate units available! as well as eating more fiber-rich fruits and vegetables. Eating better also helped Adickes lose more weight, thanks to his daugh- ter and another one of her 30-day challenges. He had tried all kinds of diets— low-carb, shakes, calorie-counting— but without seeing solid results. "Some would work great for a couple of days," he said, "but would make me lose concentration." His daughter recommended a program based on eating foods in their natural state and cutting out sugar and caffeine. He said it was the first diet that he actually liked being on because it fit with the foods he was already eating, so it was easier to stay committed. Adickes stuck to the 30 days and dropped another 25 pounds. In all, since he started exercising and eating better, he has lost 65 pounds. "I'm in the best shape I've been since playing professional sports," he said. In addition, the leafy greens and fruits that have become a staple in his diet are anti-inflammatory foods, which help with some of the injuries sustained from years of playing football. Adickes has had a knee replacement and lives with hip arthritis and a sore neck. However, after changing his eating habits, getting up in the morning no longer involves painful muscles or joints, he said. "It is never too late to change the way you move or eat," Adickes said. "When I talk to people who are out of shape, I tell them to start by getting on a stationary bike and ride for 5 minutes. Work your way up and put tension on that you are comfortable with. At the end of the day, you can get what you need in less than an hour." Adickes in his office with patient Leslie Vogel. Adickes still wears his ring from Super Bowl XXVI, when the Washington Redskins beat the Buffalo Bills.