08-11-22, 07:59 PM | |
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Join Date: Jan 2002
Location: Western NY
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I can't believe that Alta got me to read a thread geared to "seniors"...
Okay, so at 54, I'm not quite considering myself a senior yet, but I'm finding the info here to be helpful. I recently did Cee's beginners rotation, but it left me feeling more doughy rather than muscular! I would like to get more protein in, but I really do NOT want to track nutrition - I hate it and it just makes me hyper-conscious of what I am eating and otherwise miserable. However, I would love tips for getting more protein in during the day, especially for easy breakfasts and lunches - and particularly for bringing lunch to work. I eat a lot of yogurt, peanut butter, and nuts, but after that I am kind of out of ideas.
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Beth aka Toaster (she/her) Follow me @YogiBethC YouTube|Instagram|Facebook And yes, I am Reviewer Dr. Beth on Amazon. |
08-11-22, 08:44 PM | ||
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Join Date: Sep 2011
Location: Raleigh, NC
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Quote:
For breakfast (I only eat breakfast on weekends - I'm not a morning person so I prioritize sleeping as late as possible over having breakfast!) I usually have (2)Jimmy Dean Turkey Sausage patties and either greek yogurt or cottage cheese and some fruit. I'm all about quick and easy protein sources during the day and then for dinner I'll have something that has to be cooked (usually steak or salmon).
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Stephanie |
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08-11-22, 08:50 PM | |
Exchange Moderator
Join Date: Jan 2002
Location: Western NY
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Stephanie, thank you for the ideas! I keep reminding myself that I should eat tuna more often - I even buy the single serve packs at times. Speaking of weird, I don't like cheese - although during a previous period that I was trying to get in more protein, I did do strong cheese for awhile. I do eat a good amount of beans, too; I just have to start prepping things like beans and rice more ahead of time.
I don't get up earlier for breakfast! If it's a work day, I'll usually just have Greek yogurt or a Larabar-type bar, which are just nuts and dried fruit. Thanks for the suggestions and I'd love to see more!
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Beth aka Toaster (she/her) Follow me @YogiBethC YouTube|Instagram|Facebook And yes, I am Reviewer Dr. Beth on Amazon. |
08-11-22, 09:00 PM | ||
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Join Date: Sep 2011
Location: Raleigh, NC
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Quote:
I also don't like most traditional "breakfast foods" and can't eat eggs (which I hate because I love eggs but have developed an intolerance to them ) so even when I do eat breakfast, it's probably not what most people think of as a real breakfast. But I only have to feed myself (and the cats, of course ) so I just eat what I like, which is a lot of plain, grab-and-go type of stuff!
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Stephanie |
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08-12-22, 10:35 AM | ||
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Join Date: Jan 2002
Location: Western NY
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I do worry that adding more protein would just mean adding more calories than my body needs. How do some of you get around this, especially if you're having protein shakes?
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Beth aka Toaster (she/her) Follow me @YogiBethC YouTube|Instagram|Facebook And yes, I am Reviewer Dr. Beth on Amazon. |
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08-12-22, 11:34 AM | ||
Join Date: Jun 2009
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Quote:
I have found I can’t successfully do liquid calories at this stage of life, even protein shakes. For a while, I added some plant protein powder into my oatmeal, a half scoop instead of a whole. I didn’t notice any difference in my workouts, and decided I didn’t love the idea of eating anything that processed. But, if I were to add some back in, that is how I’d do it, adding small amounts into sauces or a grain. I liked the vanilla flavor in oats, but you can buy plain hemp protein or pea protein that presumably doesn’t have much of a taste. Small amounts of tofu or ground chicken can be added into lots of things without really tasting it. |
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08-12-22, 03:00 PM | ||
VF Supporter
Join Date: Jul 2008
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Quote:
Lean muscle mass is vital for staying healthy and mobile as we age and it also plays an important role in keeping our metabolism revved up, so we can burn fat and create energy. This study found that people who ate higher amounts of protein also chose healthier foods in general and ate less sugar and refined grains. It found that the higher protein group was able to better maintain their lean muscle mass. I recommend all my patients pay attention to their protein intake, especially the senior population as this is a time people often eat less protein but need more. The study that led to this conclusion is here: https://onlinelibrary.wiley.com/doi/...Pr9k%3D.HKMsXE
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I am @summitbee on instagram. |
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08-12-22, 04:28 PM | |
VF Supporter
Join Date: May 2005
Location: Minnesota
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As a former protein shake addict , I now wonder about the bio availability of protein shakes. Now that I've broken my habit, I find them hard to digest and just wonder if the body is able to absorb/assimilate.
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Jackie Certified Essentrics Instructor, Level 4---February 2017 Yoga Tune Up Roll Model Method Practitioner---December 2021 "Movement is a privilege. You don't have to exercise. You get to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can, count yourself lucky, heal yourself in the process." Essentrics Colorado |
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building muscle, creatine, muscle building, muscle mass, nutrition, protein, senior muscle |
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