More health than fitness but I couldn't find a could place to ask. Basically, I'm not sure where to start with all of this. All of these are from my physicians due to various health conditions I have. I know I need to ramp up to them. All of these are per day.
Also, I'm really looking for ideas, not medical advice, but just fyi I will definitely be presenting a plan to my doc to make sure it works in the context of my medical stuff.
- 150g protein (currently I don't think I even eat 30g)
- 10g salt (no idea how much I eat but I take 1.5g salt tablets per day and my family historically doesn't eat much salt)
- 4-5L fluids (I might drink about 1L...maybe. I can use high water content foods to achieve this goal)
- Increase brushing to 2x with electric toothbrush (currently use a manual one)
- Floss 1-2x (i suck at this one)
- Waterpik (i never do this)
- Low intensity exercise 2-3 min (not a typo...will increase later) (in a former life I did a lot of high intensity exercises so this is very boring and feels like a waste of time)
- Lose 30lbs (currently holding steady) (this one is obviously not per day lol) (this one is also less important at this time)
Those are the main ones. Where would you start? And how the hell do you fit an entire 150g of protein in in one day??
My physicians haven't been super helpful with the practical side of things. Also I can't afford a dietician so that's part of what's made this so difficult.
More context that might be of help:
- I generally eat 3 meals per day, sometimes snacks but not usually
- I drink mainly electrolyte beverages and water
- My mental health has sucked for awhile so everything feels impossible
- My proteins are usually chicken, beef, pork, and sometimes nuts/beans. I also like dairy-based protein drinks. Although I like seafood, my family really doesn't so I have to limit that.
- No food allergies or religious requirements
- My range of motion is not limited. I basically just need to keep my heart rate down.
- Sitting up for long periods is hard, so I've been thinking about starting there so that I can have more fluids more easily
- I am only allowed to do recumbent exercises or things laying on my back. I can also sit on the edge of a tub or pool. But walking/running/standing exercises are out for now
- Reminder apps and charts are not really helpful for me, but I would be willing to try more of them
- I'm an American and we do not weigh our food lol. Even if I started that I have no idea how I would calculate this stuff. ๐ฌ Tips/resources are welcome, though
Thanks for any ideas!
Protein.
A food scale of some kind is highly recommended.
~100g protein can be achieved via :
Chicken, uncooked, 16oz or 448g
Chicken, cooked, 10oz or 280g
It's a relatively small amount of chicken.
I included both weights so you can weigh it cooked or uncooked, they are estimates based on my experience cooking and weighing chicken.
Add in a 50g protein shake for breakfast and protein is done for the day, then just eat beans, fruits, veggies, and you can use whatever else to meet your remaining TDEE.
For shakes, most options are fine. In general, I try to get the ones with the least sugar. I like Huel and Optimum Nutrition, though recently I've been trying other brands.
For a free calorie app that requires some setup, you can get Waistline, for a subscription calorie app that will "just work" use MyFitnessPal.
Tracking calories is critically important. Once you have been weighing your food for a bit, you'll be able to glance at something and estimate the calories fairly accurately. A superpower anyone can develop :-)
This it is really easy to hit protein especially when you make your meals "real meals" and not snacks. You can make said snacks protein filled by using anabolic recipes and the such but can take getting used to my family often does like how they taste but I think they are great.
The tracking app I use is mynetdiary it is from what I have found a free fitness pall. Best of luck
This is great. Thank you!