Protein is great. Our bodies are largely made of protein, and if you lift weights, I bet you already know that eating enough protein is important for building muscle. But what if you just want to be healthy in general? What if you don’t even care that much about being healthy, but want to avoid overeating? Protein is important for you too.

A new study has put the spotlight on a lack of protein as a potential driver of overeating. Its findings supply more support to an existing concept called the “protein leverage hypothesis.” This is the idea that we will eat until we get enough protein, and so if our diet is made of low-protein foods, we may end up eating a lot of food, and thus a lot of calories, just to get our fill of protein. Sometimes people call this “protein hunger.”

Why protein is important

Our bodies don’t just need protein to build new muscle tissue. We also need protein to heal and repair damage. Our bodies continually break tissues down and rebuild them, and we need protein for that task as well. Protein is also the building material for enzymes, which do everything from digesting food to detoxifying chemicals in our livers to helping our blood clot. Many hormones are made of protein; the receptors that receive hormonal messages are made of protein as well.

So we need a steady influx of protein just to keep our body functioning. And if we exercise—which is important for a healthy body—we need protein to support that as well. Without enough protein, we can actually lose muscle mass over time. Loss of muscle is one of the perils of aging, but we can reverse it with strength training and, yes, sufficient protein.

And if the protein leverage hypothesis is correct, we also need protein to keep us from overeating.

Put all that together, and it’s worth making sure to get enough protein in your diet. At an absolute minimum, we need 0.36 grams of protein per pound of body weight per day (so, 72 grams for a 200-pound person). We’ve run the numbers for various body sizes and activity levels here.

“Healthy” foods are often low in protein

If you’ve heard the average American eats “too much” protein, stay with me a minute. It’s true that, on average, we eat more than the minimum requirement of 0.36 grams per pound. But the minimum requirement is low; it’s meant to be the amount that will keep you from being protein-deficient. Athletes will eat more, up to a full 1 gram per pound of body weight. Most of us should be somewhere between those numbers, especially if we’re active. And protein isn’t something where “too much” is harmful, so it’s good to err on the side of getting more than the recommendation rather than less.

So what happens when we decide we want to eat healthy? Chances are, if you’re on a diet, some of the things you’ll cut out are good sources of protein: burgers, cheese, fatty red meat, processed meats like hot dogs and deli meat.

Maybe you’ll swap the burgers for chicken breast, which should be fine from a protein standpoint—but then you’re also eating smaller portions. A Big Mac has 26 grams of protein in those two little patties; this chicken-based American Heart Association certified Lean Cuisine meal only has 14 grams. If you’re going for plant-based meals instead, those tend to be even lower in protein. A salad with dressing usually has no protein unless you’re adding something like chicken, cheese, or nuts—and there usually isn’t much protein in a sprinkling of cheese or nuts.

The amount of protein you need when you’re eating in a calorie deficit is actually the same, or arguably more, than when you’re not trying to lose weight. It’s fine if you don’t want to eat a Big Mac, but a proper low-calorie replacement for that meal would be something that still gives you 26 grams of protein, but with fewer calories from fats and carbs.

Which foods are high in protein?

To help you navigate this issue, let’s talk about which foods are high in protein, and which look like they should be, but aren’t.

Foods that are high in protein without being high in calories include:

• Chicken breasts and thighs
• Ground beef, especially leaner mixes like 90/10
• Greek yogurt or Skyr
• Whey powder and other protein powders
• Fish (depending on how fatty it is)
• Tofu and tempeh
• Beans and lentils, although they come with a sizable helping of carbs—depending on the type of bean and the way it’s prepared, these could easily be on either of our two lists.

Foods that may not be as high in protein as you think they are:

• Eggs have 6 grams of protein each; it adds up, sure, but an egg is not a protein bomb.
• Foods that have the word “protein” on their label are usually still pretty low in protein. A protein muffin may have more protein than a regular muffin, but neither is actually that high in protein.
• Quinoa has more complete proteins than other foods in its category, but it’s not high in protein by itself. Quinoa has more protein than rice but about the same amount as pasta or wheat bread.
• Peanut butter has more protein than, say, real butter. But the thin smear you spread on toast will only add a few grams to your daily total.

These are all still good foods to eat, but don’t mistake a two-egg omelet for a meal that gets you ahead of your protein requirement for the day. The 12 grams of protein in that omelet are far less than the 27 grams in a smallish chicken breast.

Especially if you’re trying to eat healthy, it’s worth looking up the nutrition information for a typical day’s meals and seeing how your protein intake adds up. And if you need ideas, we have a collection of cheap, easy, high-protein meals here.

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September 16, 1939 ~ November 11, 2022

Beatrice J. “Bea” Gratz, age 83, of Viroqua, WI, and formerly of Readstown, WI, passed away Friday, November 11, 2022. She was born on the home farm between Readstown and Soldiers Grove on September 16, 1939, the daughter of Carlyle and Ella (Ellefson) Hanson. Bea graduated from West Lima High School and went on to marry David Gratz on June 10, 1959. She farmed with her

Beatrice J. “Bea” Gratz

husband for many years before going to work as a CNA at Sannes Skogdalen Heim Nursing Home in Soldiers Grove. Bea was an avid gardener who especially enjoyed growing flowers on the farm. She also liked spending time with her daughters at the camper and going on road trips along the river road between La Crosse and Prairie du Chien. Bea spent free time at the casino and had a system for knowing exactly which one of the slot machines would be a winner. She also enjoyed relaxing with her neighbors for cards and a good game of euchre. Bea was a nurturing person who took great pleasure in cooking for her family and constantly making sure they were all well fed.

Bea is survived by her children: Doug Gratz, Kevin (Lisa) Gratz, Ellen Anderson, and Victoria (Jay) Ruud; nine grandchildren; ten great-grandchildren; a great-great grandson; and two sisters: Ellanora Jackson and Bernice Johnson.

In addition to her parents, Bea was preceded in death by her husband, David, in 2009; two grandchildren: Jenny Gratz and Ethan Anderson; and three siblings: Lars (Lorraine) Hanson, Alice (Chuck) Anderson, and Hilda Rockwell.

Funeral services will be at 11:00 a.m., Saturday, November 26, 2022 at Thorson-Popp Funeral and Cremation Services in Viroqua. Visitation will be on Saturday, November 26, 2022 from 10:00 a.m. until the time of service at the funeral home. Thorson-Popp Funeral and Cremation Services in Viroqua is entrusted with her services.

COPYRIGHT 2022 BY NEWS 8 NOW/NEWS 8000. ALL RIGHTS RESERVED. THIS MATERIAL MAY NOT BE PUBLISHED, BROADCAST, REWRITTEN OR REDISTRIBUTED.

Ukrainian authorities have reminded their fellow citizens that the Russians will be held responsible for the historical crime of the Holodomor, as well as for their current war crimes.

Source: President Volodymyr Zelenskyy; Andrii Yermak, the Head of the President’s Office of Ukraine; Prime Minister Denys Shmyhal; Ruslan Stefanchuk, Speaker of the Verkhovna Rada [Ukrainian Parliament]; video posted by the Ministry of Culture and Information Policy

Quote from Zelenskyy: "Ukrainians have been through some very terrible things. And despite everything, we have retained the ability not to obey and our love for freedom. Once they wanted to destroy us with hunger, now with darkness and cold.

We cannot be broken.

Our fire will not go out.

We will conquer death again."

Quote from Yermak: "We remember the Holodomor. We know who the architect of the genocide was. We also see who wants to create a ‘Coldomor’. ["Coldomor" is a paraphrase; Yermak is referring to Russia’s ongoing attempts to freeze Ukrainians to death during this war – ed.]

The Russians will pay for all the victims of the Holodomor and will be held responsible for today's crimes. It will be a historic time of retribution."

Quote from Shmyhal: "Once again, 90 years later, the Russian regime wants to break Ukrainians and our will through genocide. It will not happen. The invincible and brave Ukrainian people will stand and flourish again after victory. And Russia will definitely pay for its crimes. Step by step, we are bringing this day closer."

Details: Ruslan Stefanchuk, the speaker of the Ukrainian Parliament, stressed that Ukrainians will always stand up for historical justice.

"We will always appeal to the world to prevent such crimes from ever happening again!" Stefanchuk emphasised.

The Ministry of Information Policy reminds people to light a candle of remembrance to pay tribute to the victims of Holodomor at 16:00.

Journalists fight on their own frontline. Support Ukrainska Pravda or become our patron!

LAKELAND, Fla.--(BUSINESS WIRE)--Publix Super Markets and Publix Super Markets Charities (PSMC) have announced plans to extend their commitment to help alleviate hunger throughout the communities Publix serves.

In September, PSMC announced a $5.65 million donation to 328 food banks and other nonprofit organizations focused on hunger alleviation. To further those efforts, PSMC has donated an additional $3.85 million to 22 Feeding America^® member food banks for each to purchase and equip a mobile food pantry. The mobile food pantries will help these agencies provide fresh food to the people they serve. Individuals will be able to “shop” these free pantries, allowing them to choose the foods that meet their needs. With these contributions, PSMC has donated a total of $9.5 million in 2022 to support hunger relief organizations.

Publix and PSMC have pledged a total of $23 million to support hunger alleviation by the end of 2023 — this includes a Publix commitment to provide more than 10 million pounds of produce to stock 20 of the mobile pantries in their first year of operation.

Publix also announced it is hosting a hunger summit in February 2023 for Feeding America member food banks in the company’s operating area. The summit’s goal is to provide a forum for open discussion and sharing of best practices in areas including logistics, warehousing and transportation.

“As Americans continue to face hunger, we wanted to do more to help get much-needed meals onto the plates of our neighbors,” said Publix CEO Todd Jones. “In conjunction with Publix Charities, we’re proud to extend our commitment to helping alleviate hunger through these donations and the introduction of a hunger summit. We remain dedicated to doing good together to provide nourishing meals for people in need in our communities.”

“This donation will be instrumental for so many people who face hunger every day,” said Feeding America CEO Claire Babineaux-Fontenot. “Access to nutrition is a foundational need for everyone to be successful. We’re grateful to both Publix and Publix Super Markets Charities for their continued partnership and commitment to help alleviate hunger.”

About Publix Super Markets Charities

George Jenkins, founder of Publix Super Markets and affectionately known as “Mr. George,” believed in giving. From the day he opened his first Publix, he made sure his associates, customers and community were taken care of. In 1966, Mr. George established the Foundation with the vision it would continue giving long after he was gone. Publix Super Markets Charities remains committed to serving the communities in which Publix operates. To learn more, visit www.publixcharities.org.

About Publix Super Markets

Publix, the largest employee-owned company in the U.S. with more than 240,000 associates, currently operates 1,312 stores in Florida, Georgia, Alabama, Tennessee, South Carolina, North Carolina and Virginia. For 25 consecutive years, the company has been recognized by Fortune as a great place to work. In addition, Publix’s dedication to superior quality and customer service is recognized among the top in the grocery business. For more information, visit the company’s newsroom at corporate.publix.com/newsroom.

About Feeding America

Feeding America^® is the largest hunger-relief organization in the United States. Through a network of more than 200 food banks, 21 statewide food bank associations, and over 60,000 partner agencies, food pantries and meal programs, we helped provide 6.6 billion meals to tens of millions of people in need last year. Feeding America also supports programs that prevent food waste and Strengthen food security among the people we serve; brings attention to the social and systemic barriers that contribute to food insecurity in our nation; and advocates for legislation that protects people from going hungry.

Visit www.feedingamerica.org, find us on Facebook or follow us on Twitter.

SHARM EL-SHEIKH, Egypt, Nov 10 (Reuters) - The family of jailed Egyptian-British hunger striker Alaa Abd el-Fattah said on Thursday they had been informed by prison authorities that medical intervention was taken to maintain his health, four days after he escalated his protest.

Abd el-Fattah, who has been on hunger strike since April 2, had said he would stop drinking water on Sunday to coincide with the opening of the COP27 climate change talks that Egypt is hosting in the Red Sea resort of Sharm el-Sheikh.

Khaled Ali, a lawyer for Abd el-Fattah, went to the prison northwest of Cairo where the activist has been held after receiving a rare authorisation to visit from the public prosecutor, but said he was denied access on the grounds that the permit carried Wednesday's date.

"Permits are normally valid for a week," Sanaa Seif, one of Abd el-Fattah's sisters, told Reuters. "They're just throwing us in bureaucratic loopholes."

Abd el-Fattah's hunger strike has loomed over the U.N. talks, with Seif flying in to campaign for his release, and British Prime Minister Rishi Sunak raising the issue with Egyptian President Abdel Fattah al-Sisi.

Abd el-Fattah's mother has been making daily visits to the prison this week. She has received no news from her son, but said prison officials spoke to her outside the gates on Thursday.

"They said medical procedures were implemented to maintain his health and that legal entities have been informed," Laila Soueif told Reuters by phone. "Nobody has officially notified us with any action that has been taken."

Without water, Abd el-Fattah's health could rapidly deteriorate and the United Nation's rights agency has expressed concern for his life.

Egyptian officials have not responded to Reuters requests for comment. Late on Thursday, Egypt's public prosecution issued a statement saying a medical report had shown Abd el-Fattah to be in "good health" and said this indicated his hunger strike was "questionable".

Abd el-Fattah's family said in social media posts that the statement was packed with inaccuracies.

The blogger and activist rose to prominence in Egypt's 2011 uprising before being swept up in a far-reaching crackdown on political dissent after Sisi, then army chief, led the 2013 ouster of Egypt's first democratically elected president, Mohamed Mursi.

Rights groups say tens of thousands of people have been arrested since then including Islamists, leftists and liberals. Sisi and his supporters say security and stability are paramount.

Another detainee, Alaa al-Salmy, died in a prison on the outskirts of Cairo in October after a two-month hunger strike, according to Egyptian rights groups.

Abd el-Fattah was sentenced most recently in December 2021 to five years on charges of spreading false news, the same month he gained British nationality through his mother.

He is on hunger strike against his detention and prison conditions. British officials have unsuccessfully sought consular access to visit him in prison. Soueif said she was not told the nature of the medical intervention.

"They say he's still in prison," she said on Thursday. "They refused to allow me to wait outside prison, refused to receive any letters from me."

Abd el-Fattah's family said in a statement: "We are demanding information on the substance of the 'medical intervention' and demanding that with the utmost urgency he is moved to hospital where lawyers and family can reach him."

U.S. President Joe Biden is due to join the COP27 summit on Friday, where U.S. administration officials say he will discuss human rights with Sisi. "I urge President Biden to do something, whatever way out that is needed," said Seif, Abd el-Fattah's sister.

The family's campaign for his release has brought a backlash from pro-government figures and media.

Local media have reported that an Egyptian lawyer submitted a legal case calling for Sanaa Seif's arrest for "conspiring with foreign agencies" and "incitement against the Egyptian state". Pro-government talk-show hosts have dismissed criticism of Egypt's human rights record.

One pro-government member of Egypt's parliament was escorted by U.N. security guards out of a news conference at COP27 on Tuesday when he refused to pass over the microphone after questioning the family's bid for an amnesty and for international support.

Reporting by Farah Saafan in Cairo and Aidan Lewis in Sharm el-Sheikh; Editing by Frank Jack Daniel, Janet Lawrence and Lisa Shumaker

Our Standards: The Thomson Reuters Trust Principles.

© Provided by ScreenRant

Production on the Hunger Games prequel, The Ballad of Songbirds and Snakes, is currently underway. The film will take audiences back to Panem, years before the franchise events that made Jennifer Lawrence a star. The original Hunger Games series was a massive success, thanks to its high stakes and brilliant ensemble, including three-time Academy Award nominee Woody Harrelson.

Playing the drunken but wise Haymitch Abernathy, Harrelson shined throughout the series. His character was blunt but somewhat charming and one of the shadiest figures in the story. Indeed, these witty and biting quotes are proof that no one messes with Haymitch Abernathy.

"He Made You Look Desirable."

Haymitch To Katniss In "The Hunger Games"

"...which, in your case, can't hurt, sweetheart." Haymitch is blunt and unafraid to tell it as it is. The mentor appreciates Katniss' cynicism but understands it will get her nowhere in the competition. Haymitch delivers this line to Katniss after she attacks Peeta following his love confession during Caesar's interview.

RELATED: What Happened To Each Hunger Games Character, According To The Books

Peeta's words might be unexpected, but Haymitch realizes they also increase Katniss' appeal by humanizing her to the audience. If a boy as kindhearted as Peeta can see something in Katniss, everyone can too. Haymitch might not always talk straight, but he understands the Capitol and its people.

"You Could Live A Hundred Lifetimes And Never Deserve That Boy."

Haymitch To Katniss In "The Hunger Games: Catching Fire"

Peeta is one of the strongest but most vulnerable characters in The Hunger Games. He is kind and thoughtful, thinking about Katniss and her safety before his. And why he isn't as athletic or gifted in the arena as Katniss, he is someone Katniss can trust, which is more important.

Haymitch says this line to Katniss after they find out they will return to the arena. Katniss doesn't deny it, but his words sting hard, especially because she is already confused about her feelings for Peeta. Haymitch doesn't want to hurt her per se, but he does mean every word he says, especially because Peeta is ready to sacrifice himself for Katniss' sake.

"Look At You! Just Killed A... Placemat."

Haymitch To Katniss In "The Hunger Games"

Haymitch's sardonic sense of humor is fully displayed during his early interactions with Peeta and Katniss. He has no time for their innocence or inexperience but is still willing to do his job... as best as he can.

When Katniss sticks a knife on the table to gain his attention, Haymitch is undisturbed but impressed at her bravado. He replies with one of his usual sarcastic quips but starts paying closer attention to her, realizing she has fire inside and can go all the way if only she learns how to control her temper. Katniss is one of sci-fi's great heroines and most capable leaders, and Haymitch is the first to see it.

"You And A Syringe Against The Capitol."

Haymitch To Katniss In "The Hunger Games: Catching Fire"

Katniss is logically confused and scared after waking up following the arena's explosion at the end of Catching Fire. She enters defensive mode and tries to attack Haymitch with a syringe needle, the first thing she could find upon waking up.

RELATED: 9 Memes That Perfectly Sum Up Katniss Everdeen

Rather than chastising her, Haymitch makes light of it by uttering this line. He understands she is confused but refuses to treat her with kid gloves; that's not his or her style. Haymitch and Katniss share such a deep bond because they both respect each other yet still acknowledge their flaws and aren't afraid to call each other out.

"That, My Friends, Is How A Revolution Dies."

Haymitch To Katniss In "The Hunger Games: Mockingjay — Part 1"

The Hunger Games have several cringy parts, but the pro-District 13 tv spots in Mockingjay are among the worst offenders. It doesn't help that Katniss is obviously uncomfortable doing them, but the scripts are also laughably bad and over-the-top.

Katniss' first attempts at them are the worst, and Haymitch is the first to point it out. He disregards Katniss' performance, claiming that's "how a revolution dies." Again, their bond relies on their honesty with each other. Rather than becoming angry at his words, Katniss replies with an equally sarcastic line, much to Haymitch's delight.

"Keep This Knife. He Knows What He's Doing."

Haymitch To Katniss In "The Hunger Games"

Katniss' initial attitude at the Hunger Games is one of stoic confusion. She is angry and afraid at her situation, aware that she might die and thus unwilling to become awed by the Capitol's splendor. Unlike her fellow tributes, Katniss isn't there to impress but survive, without realizing the two go hand-in-hand.

Haymitch delivers this biting line to Katniss when they first arrive at the Capitol, and Peeta begins smiling and waving at the crowd. Haymitch's suggestion she keeps the butter knife she just stuck on the mahogany table is the extra touch to make this quote even sassier, but he has a point.

"I Never Said She Was Smart."

Haymitch To Commander Thread In "The Hunger Games: Catching Fire"

Catching Fire is the most dramatic and best film in the series. It features tensions between the Capitol and the districts at its highest point, heightened by the Peacekeepers' constant presence. During one memorable scene, Katniss steps up to defend Gale from Commander Thread, forcing Haymitch to intervene and save her.

RELATED:10 "What If" Scenarios That Would Change Everything In The Hunger Games

For all his unserious behaviors, Haymitch has a gift for people. He successfully de-escalated the situation and even managed to sneak in a little jab at Katniss' expense. Haymitch is a people person, but his sarcastic personality shines through.

"You Call That A Kiss?"

Haymitch In A Note To Katniss In "The Hunger Games"

The 2010s had several badass women in action movies, and Katniss was one of them. She was resilient, capable, emotionally stunted but empathetic, and willing to risk everything for those she loved. Katniss kept things real, which made it hard for her to pretend for the cameras. Her romance with Peeta was their one chance to live, but she had to be convincing enough to fool everyone.

Haymitch encourages their romance and constantly reminds Katniss how important it is for her to sell it. After a particularly lazy kiss, Haymitch sends Katniss an ironic note mocking her attempts at faking love. It's impressive how Haymitch keeps his sharp sense of humor even in the face of death.

"Nice Dress Too. Not Yours."

Haymitch To Katniss And Effie In "The Hunger Games"

Effie Trinket is one of the best characters in The Hunger Games. She's funny and larger-than-life, with a wardrobe that any fashionista would kill to have. Effie and Haymitch share a unique dynamic in the series. He mocks her over-the-top behavior, and she chastises him for his endless drinking. However, the two genuinely care for each other.

When Katniss appears wearing her fire gown in the first film, Haymitch compliments the dress. He quickly anticipates Effie will make it about herself and clarifies he isn't talking about her. It's one of the few moments of levity in the otherwise grim film, and it's much appreciated.

"You're Not Off To A Real Good Start."

Haymitch To Katniss In "The Hunger Games"

For all her strengths, Katniss wasn't the most personable figure in the room. However, that awkwardness made her so popular and relatable among millions of fans worldwide, even if it didn't make things easier for her inside the arena.

As her mentor, Haymitch constantly reminds her how she needs to be more pleasant. He understands she finds it difficult and sympathizes with her struggle but doesn't pretend it isn't a liability. This quote, delivered during their early meeting in the first film, summarizes Haymitch's to-the-point style of guidance. He uses irony to make his point, but at least he gets it across.

NEXT: 10 Best Movies About Deadly Reality Competitions, Ranked By Letterboxd