What are your top three healthy goals?

[Anonymous]

I'm in my mid-fifties and have followed just about every diet, exercise program, and lifestyle craze imaginable in the endless quest for health nirvana. Sometimes it feels dizzying to sift through all the nonsense and conflicting recommendations. I'm trying to focus on very simple prescriptions that I can maintain for life. Here are my top three:

1. Exercise: Move my body for 60 minutes
2. Nutrition: Eat at least 100 grams of protein
3. Recovery: Sleep 8 hours

I don't come close to meeting these goals on the regular, but just naming them helps me focus my energies. My hope is that instead of fixating on what not to do or eat, these prescriptions will help other things fall in place.

What are yours?

[Anonymous]

1. Intermittent fast most days (skip breakfast)
2. Focus heavily on protein and fiber
3. Reduce sugar (haven’t succeeded in this one yet)

[Anonymous]

OP, I think your list is excellent. I think people really discount the last one - sleep. That’s something I have a big handle on this year compared to last year. And I am very defensive of making sure I get that recovery into my schedule.

[Anonymous]

Just discussed this with my doctor at my physical.

1. 6k-10k steps a day.
2. 20-30 different fruits/veg per week
3. Start Wegovy to support weight loss efforts and address my obesity/BMI/visceral body fat/insulin resistance (which was my doctor's idea, fwiw)

Sleep is so important. The only reason it isn't on my list is because I've spent the last year addressing it and finally have a good handle on it (sleep apnea treated with a cpap, and insomnia finally fixed with hrt for menopause).

[Anonymous]

My goal is to get some protein at every meal although I don’t reach 100 grams. Where did you come up with that number? Dr Google says I (120 pound woman) should eat 43 grams of protein. Just curious.

[Anonymous]

Anonymous wrote:My goal is to get some protein at every meal although I don’t reach 100 grams. Where did you come up with that number? Dr Google says I (120 pound woman) should eat 43 grams of protein. Just curious.

My doctor recommended 115-125 grams of protein based on my age, osteopenia diagnosis, and goal to build muscle. I've found that getting 100 grams is more sustainable than 120 grams but even that is a struggle if I'm trying to favor a more plant-based diet. Previously, I had been getting about 50 grams of protein and my doctor and nutritionist both described me as "skinny fat." Ouch.

[Anonymous]

Drop added sugar.
Drop carbs.
Eat twice a day only.

[Anonymous]

1. Drink less
2. More healthy food, less restricting/binging
3. Consistent weight training

[Anonymous]

I am the poster who is nowhere near 100 grams of protein. Can u give me an idea of your daily meals,?

[Anonymous]

Anonymous wrote:I am the poster who is nowhere near 100 grams of protein. Can u give me an idea of your daily meals,?

Plain Greek yogurt is a great source and very bioavailable. I have that twice a day as part of my regular rotation and it’s gotta be close to 35-40 right there. I don’t count.

[Anonymous]

Anonymous wrote:I am the poster who is nowhere near 100 grams of protein. Can u give me an idea of your daily meals,?

Here's yesterday ...

Breakfast: Coffee with collagen powder, 2 scrambled eggs with crumbled goat cheese, 1 slice of whole wheat sourdough bread, 1/3 cup blackberries (30g)
Morning snack: Homemade chocolate chip cookie (1g)
Lunch: 5 oz baked salmon with 1tsp vegan pesto, 1/3 cup Israeli couscous with walnuts, 1/2 cup sauteed kale (35g)
Afternoon snack: Smoothie with 1 scoop pea protein powder, 1/2 cup mixed frozen berries, 1/2 cup raw kale, 6 oz almond milk (27g)
Dinner: 120 g grilled sea bass, 1/2 cup steamed green beans, two slices of baguette (37g)

Total calories: 1600
Total grams of protein: 130

I tried really hard this day. If I'd skipped the smoothie, I would have just made my goal of 100g. If I'd had oatmeal instead of eggs for breakfast, I would have gotten 20g of protein instead of 30. If I'd substituted an eggless vegan wrap on whole wheat for the salmon, I would have gotten 20g of protein instead of 35. If I'd had a handful of almonds instead of the cookie, I'd have gotten 8g of protein instead of 1g (but I'd feel really sorry for myself). Hope this is helpful. I find MyFitnessPal to be a great tool.

[Anonymous]

Thanks for your meal plan. I hate to be picky, but I don't like Greek yogurt, I opt for plain yogurt. I also rarely eat cheese or nuts. I need to re-think my menu.

[Anonymous]

Anonymous wrote:My goal is to get some protein at every meal although I don’t reach 100 grams. Where did you come up with that number? Dr Google says I (120 pound woman) should eat 43 grams of protein. Just curious.

I think that's not enough for most people over 50. People who exercise regularly, particularly weight train, need more still. The recommendation I read for women over 50 who weight train is 1.5-1.7g per kilogram. So, if OP is over 50, 120 pounds, and weight training, she needs ~ 80-90g; if she's 150 pounds, she needs ~ 100-115g.

That said, there are many, many different views on how much protein we need. I'd say try it and see how you feel.

[Anonymous]

1. Protein (1g/1lb body weight) 120g, and Fiber (25g+) to keep cholesterol low)
2. Lift weights 4 days, yoga 1 day, walk every day.
3. Low stress and 7 hours of sleep.

[Anonymous]

I am curious how people get 100+ G protein within snacking? I’m trying not to snack.

I’m also a teacher so for now I can’t really snack in the afternoon unless it was a shake and I can barely finish my lunch in the time I have.