A Necessary Ingredient For A Healthy And Independent Life That Most Of Us Are Not Getting Enough Of

AS WE ENTER our sixties and especially our seventies and beyond, maintaining independence and quality of life becomes one of our top priorities. Yet, for most of us, the very thing we need to live that kind of life, we are NOT getting enough of.

A FEW YEARS AGO, I began to notice that a case of water had become heavier and much more difficult to carry from the car to the pantry. But what broke the proverbial straw was when I had to try three times to chamber a round in a nine millimeter. I knew then that I had to become intentional about rebuilding my strength if I was going to continue doing what I enjoy.

EVERYTHING I READ identified protein deficiency as the primary reason for the loss of muscle mass, strength, and function, especially as we enter our sixties, and even more so as we get into the seventies and eighties.

THE GOOD NEWS is that by managing the protein intake in our diet, we will begin to improve our strength and stamina within a couple of months. And even better news is that you can get your needed protein in some great-tasting food, like one of my favorite snacks below. Even if you’re not a fan of yogurt (which I am not) or cottage cheese, combining them with strawberries or fresh pineapple creates a delicious snack with 25g of protein.

FIRST, BEGIN WITH THE RIGHT AMOUNT OF PROTEIN FOR YOUR BODY. If you are over sixty, here is a simple calculation to help you determine your daily protein needs: (your weight ÷ 2.2) × 1.2 = the minimum amount of daily protein you need to consume. IMPORTANT: If you are active and/or have heart failure, you will need to adjust the dose to 1.2 to 1.6-2.0. Because I am both active and have degenerative heart disease, to maintain a healthy BMI (Body Mass Index), it is recommended that I consume 144g of protein. Being realistic, I can only take in that amount about 4 days a week. However, I almost never consume less than 120g of protein a day. MOST IMPORTANT: Regardless of what I say or what you read, before making any significant change to your diet, always consult your doctor.

SO I WILL CLOSE, not by saying “Happy Trails To You,” but by saying “happy and healthy eating to you.” 😂

A little trivia for you: Which cowboy used to sing “Happy Trails To You” at the end of his show?