By Morenike Taire

Most of us will spend our entire lives getting in and out of diet and workout plans. We will fluctuate in weight, and the fluctuations will vary with different times of our lives. The balance to be maintained will always be an issue. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need. And although individual protein requirements ultimately depend on dozens of variables that we can’t really know, there are some baseline intakes that can serve as a foundation for different groups.

The Sedentary

The RDA (Required Daily Amount) of 0.8 g protein/kg bodyweight or 0.36 g protein/lb bodyweight assumes you are sedentary, uninterested in gaining muscle, and free of health issues that might compromise your lean mass. If that describes you, the RDA is a good baseline from which to experiment. Just don’t go below the baseline.

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). Though figures vary according to different dietary scientific studies, a significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

Dieters

Weight loss involves a caloric deficit. Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur.

In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet. Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet. Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1g  protein/ lb body weight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass.

The Injured

Healing wounds increases protein requirements as you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.

The Elderly

The protein RDA may not suffice for older people, who lose thigh muscle mass and exhibit lower urinary nitrogen excretion when given the standard 0.8 g protein/kg bodyweight. What’s good for the goose may not be good for the elderly, frail gander. More recent studies indicate that a baseline intake of 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance.

As always, active seniors will probably do better with slightly more, and evidence suggests that increasing protein can both improve physical performance without necessarily increasing muscle mass and increase muscle mass when paired with extended resistance training in the elderly.

Reportage: Fresh facts on Domestic Violence

Old facts

Domestic violence is one of the biggest threats to women’s health and well-being. Globally, approximately 1 in 3 women will experience violence during her lifetime, often at the hands of an intimate partner. The cost of this violence on women, on communities and on the development of nations—especially those recovering from conflict—is too high to accept.

Across conflict ridden West African countries of Ivory Coast, Liberia and Sierra Leone, years after the official end of these countries’ brutal wars, women are being intimidated, threatened and beaten with shocking frequency. And even though the focus of the humanitarian community has often been on armed groups, the primary threat to women in West Africa is not a man with a gun or a stranger. It is their husbands.

Too often, women’s subordinate status allows violence to occur in silence and prevents women from seizing opportunities.

If women are to contribute their vast potential to rebuilding more peaceful, stable communities they must be safe both inside and outside their own homes.

Global studies confirm that all forms of violence against women are significantly underreported by survivors—and domestic violence is no exception. Those who do disclose incidents tend to tell a closeknit circle of immediate family members and friends. Even fewer report incidents to a health clinic, doctor, nurse or the police.

Stigma, shame and fear are the most frequently cited barriers that prevent women from speaking out about violence they suffer. The stigma associated with living in an abusive partnership causes women to isolate themselves even from friends and family—in effect barring themselves from their first and often only line of support. And in places like West Africa where basic services are frequently lacking, survivors see few reasons to report incidents, since no assistance is available.

The pervasive environment of silence surrounding domestic violence has two important implications. First, it can be assumed that domestic violence is occurring at high frequency but is not being reported at all. Second, organizations seeking to end domestic violence must look deep within communities—to the friends and family members of survivors—as the first line of defense in keeping women safe and connecting them to the resources that can save them from further violence.

Fresh Facts

A newly released study by The International Rescue Committee (IRC), “Let Me Not Die Before My Time”, describes domestic violence as a pervasive problem that endangers, isolates, and disenfranchises countless women in Liberia, Sierra Leone, and the Ivory Coast.

Domestic Violence prevalence around the world.

JAPAN          15%

USA            36%

BRAZIL         37%

BANGLADESH  53%

ETHIOPIA          73%

63%

Portion of reported incidents perpetrated by intimate partner
37%

Portion of reported incidents perpetrated by ‘others’
45%

Of intimate partner abuse take the form of physical assault
42%

Take the form of Denial of Resources, Opportunities or Services
11%

Take the form of Psychological or Emotional Abuse
69%

Domestic Violence survivors reporting more than one incidence by the same perpetrator
8.3billion dollars

The cost of Domestic violence per year in the USA

36billion dollars

The cost of domestic violence in the UK per year.

There is no standard way of calculating the price societies pay for domestic violence. Estimates from the U.S. have looked solely at medical expenditures and lost work days, while in the U.K. studies have taken a more expansive view of human and emotional costs. Even the most conservative estimate shows the cost to be significant. Figures for West Africa are unavailable.

A scan of the state of the justice systems across Ivory Coast, Liberia and Sierra Leone offers a glimpse into what women face when undertaking the decision to report partner abuse. While all three

countries have differing legal frameworks related to domestic violence, they share weak police forces, a judicial infrastructure with limited reach outside of the main cities, and hefty legal fees. For example,

women may legally file a report of domestic violence only if they can produce a medical certificate verifying injuries—the cost of which can be prohibitive for many women.

Programs to address violence against women and girls are generally underfunded and ad hoc.

Few donors have comprehensive strategies to shape their global response to violence against women and fewer still make domestic violence a priority. It remains a neglected issue within an under-resourced gender-based violence program sector.

Donors must significantly step up funding for programs that address all forms of violence against women and girls so that organizations can establish robust, comprehensive initiatives that address violence occurring both within and outside the home.

Metallic Fashion

There is a hot new wave sweeping into the wardrobe of fashionistas around the world- it’s hot, it’s stunning, it’s metallic.

Gone are the shier, more conservative days of fashion when metallic colours were the preserve of the night club and the occasional evening do. Today’s metallics are showing up in the day time- even for work.

Mirror foils, statement metal prints, sparkling materials and holographic finishes made a big splash at the Spring Summer 2013 fashion catwalks. Being spotted in nearly each show of the Fashion Week Fall 2013, the metallics offer a fresh way to bring a luxurious touch to your looks replacing the traditional colorful neon  and pastel  trends.

Make-up, headgear and jewellery are also absorbing the metallic look, bringing in even more drama Tips of the Trend:

Ballet Pumps or heels

Although coloured metallics are all the rage right now, the classic metallic colour of pumps, heels or clutch is something that will always be stylish and could easily be paired with jeans or trousers during the day and your favourite little black dress for the evening. Surprisingly, they go with a lot of outfits and definitely crave attention. Whatever your interpretation of the trend is, make sure to do it subtly.

Embellishments/Accessories

The eye catching texture of metallic accents do well for the woman who does not wish to be loud: sparkly sequin toppers, coated denim, tone-on-tone metallic prints and brocade.

Brocade is such a beautiful way to wear the trend without feeling over the top. Gilded gold florals anchored with classic black make it an elegant yet versatile style for work or play and add confidence to your look. For a chic going out look, pair with textured leggings, black and gold jewellery, basic black pumps, an over-sized yellow clutch and bold red lips.

Do day metallics

Shiny, sequined and metallic materials have commonly been reserved for evening or cocktail looks but this season’s coloured metallic trend is bringing metallics into the daylight. The key to making your metallics more day friendly is mixing textures and combining them with more casual items. Take a metallic bottom and pair it with a simple T-Shirt, sweater, leather jacket or all three depending on the weather. Apply a glittery nail polish to finish off the look. Bring your metallics out and let them shine!

Do other colours

Don’t limit your metallics to gold and silver! Roses, primary colours, and even neons come in metallic sheens. Go crazy if you must.