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Increase fermented foods, dietary fiber and cook at home

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Increase fermented foods, dietary fiber and cook at home

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I would stop buying frozen meals and cook easy and healthy meals including fermented and prebiotic foods like saurkraut, kefir or yogurt with fruits when craving for sweets. Increase dietary fiber intake, sleep and water. Make these changes to support beneficial gut bacteria which can improve bowel regularity and overall health.

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Increase fermented foods, dietary fiber and cook at home

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As a vegetarian Barbara doesn't eat vegetables, so, if I was her, I would stop eating frozen foods and replace them with fresh produce and drink lots of water and eat fruits for dessert.

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Stress management and get more adequate sleep.

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Stress management and get more adequate sleep.

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Movement and hydration are key.

Maybe adding yoga and stretching every morning as this will incorproate mindfulness and may help with sleep. And hydration is key. Most of barbara's beverages are juice or drinks with added sugar or alcohol

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Eliminate the processed food and eating too close to bedtime. It is such a game changer when you move that last meal at least 3 hours before bed even if it is only a snack. Also more hydration. Purified water with electrolytes and Himalayan salt!

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I would start cooking more at home. This would help me reduce processed foods and increase physical activity.

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I would increase my intake of vegetables and fiber to support digestion. I would also improve my sleep routine to help with my energy and overall health.

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Diet, reduce refined, prcessed foods and add more whole fruits and vegtables. Lifestyle, include more movement which can inlcude walks in your yard or joining a class on line.

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Diet: reduced refined, processed foods and incorporate more whole foods in diet - switch carbs to unrefined carbs!

Lifestyle: short walk after dinner, mindful eating, deep breaths during and after eating to reduce sweet cravings at night

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I would do away with the overprocessed package foods and start with a few whole food replacements I like and go from there

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Search and apply some soothing of the nervous system; through meditation, mindfulness, chanting, or even praying. There are options online, to try to connect to others! Also, look for easy excercises on chair (chair yoga) to start moving more.

Change frozen meals for simple nutritious bowls - veggies, some cheese, whole grains and soft protein (tofu, marinated chicken).

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Dietary change: I would incorporate a variety of fresh vegetables into my diet.

Lifestyle change: I would increase my physical activity, adding more gentle walks to my weekly routine, try a cardio exercise like swimming which is low impact on joints and incorporate gentle stretching/movements.

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If I were Barbara, one dietary change I would make right away is to eat more whole foods and reduce sugary and processed foods to support digestion. One lifestyle change I would make is to slow down while eating and practice stress reduction, such as deep breathing or gentle daily walks.

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I would cut out all processed foods and replace them with fresh fruits and veggies. I would also I would try to join a gym or some type of exercise group to meet new people. I would cook more at home versus going out to eat.

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If I were Barbara I would add fiber foods to my diet. Or even a simple flaxseed powder or psyllium husk along with her orange juice.

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Joining something like "Dine with Friends"/"Cook with Friends" club would be great. These types of clubs will either go to foodie style restaurants or will partake in a cooking activity together and eat together. It will widen her food choices, which then can influence what she eats throughout the day, and reduce the loneliness factor.

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Fewer wheelchairs, more Blood circulation, Eating more photonutrience 

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Fewer wheelchairs, more Blood circulation, Eating more photonutrience 

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I believe that stretching in the morning and activities such as tai chi could be a great response to Barbara's situation, as they promote blood flow, reduce clots, and joint pain. Photonutrience can be the best solution to replace eating enriched wheat and bread. This can help her consume powerful antioxidants, which can fight against free radicals that are threatening her health

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I would stop my nighttime sweets ritual in front of the TV and I'd take an evening walk instead. This would help the body and the mind get a more restful sleep.

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IF I WERE BARBARA, I WOULD INCREASE FIBER AND WATER CONSUMPTION. AND TRY TO INCORPORATE LOW IMPACT EXERCISE SUCH AS SWIMMING INTO MY ROUTINE AS IT IS EASIER ON THE JOINTS. 

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IF I WERE BARBARA, I WOULD INCREASE FIBER AND WATER CONSUMPTION. AND TRY TO INCORPORATE LOW IMPACT EXERCISE SUCH AS SWIMMING INTO MY ROUTINE AS IT IS EASIER ON THE JOINTS. 

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I would incorporate meditation into my daily routine. I think that could help a lot with the stress, the feelings of loneliness, and with the struggle sleeping.

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If I were Barbara i would incorporate nighttime exercises to get a better night's rest. For instance, light stretches and yoga before before/meditation exercises and try sleeping a bit later to wake up later than 4am. 

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If I were Barbara i would incorporate nighttime exercises to get a better night's rest. For instance, light stretches and yoga before before/meditation exercises and try sleeping a bit later to wake up later than 4am. 

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I think finding a way to sleep a bit longer, maybe a night time sleep aid to help her have a deeper sleep, or possibly using blackout curtains or white noise to block any disturbances that may wake her up. Better sleep = better emotions and hormones which would help with emotional eating.

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Eat more organic whole foods.

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Increase social activitys and decrease processed foods

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Increase social activitys and decrease processed foods

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joining a local swimming pools open swim hours for her joint pain and hopefully meeting some new friends would be good for her generally speaking. As well as cutting out processed foods and increasing water intake.

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Water, whole foods, more motion, relaxation.

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Water, whole foods, more motion, relaxation.

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If I were Barbara I would try upping my water intake, while enjoying as many whole foods with fresh fruits and vegetables as I could. I would try to walk more or something that involves moving my body so that maybe I could get better sleep. I would eliminate processed foods as much as possible.

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It can often be easier to add than take away.

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I would suggest Barbara add in fresh organic (if possible) fruits and vegs. Since she often has troubles with her knees I would suggest she switch from walking to possibly yoga (gentle or chair) or another low impact exercise,

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I would limit my consumption of processed foods, as well as invite a friend over for dinner once a week to establish healthy eating patterns while still satisfying social desires.

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I would opt to make food or meals from scratch rather than purchase packaged frozen meals!

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Stop eating out so much, less processed food and try and stay away from frozen meals

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Instead of eating out with friends they can host each other for lunches.  They can cook homemade lunches which are often healthier than restaurant and cafe food.  It is often cheaper which helps her limited budget.

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Instead of eating out with friends they can host each other for lunches.  They can cook homemade lunches which are often healthier than restaurant and cafe food.  It is often cheaper which helps her limited budget.

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I would encourage her to find a local community group or hobby group in her area through the local library or senior center. She feels lonely and reverts to emotional eating. It would be wise for her to find a sense of purpose and find a group of people to fellowship and socialize.

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It looks like a lot of her carbs come from highly processed foods. I think it would benefit her to replace a few of the carbohydrates she eats with a less processed option.

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To help with both exercise and loneliness, I would love for her to try gentle yoga and preferably one taught for chair. Giving her the opportunity to star meeting people in a similar situation as herself.

I would encourage her to replace her orange juice with a nutrient packed smoothie that includes spinach, chia seeds, pumpkin seeds, advocado, banana and raspberries.

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Instead of taking something away, suggest adding fruit and veggies, which will eliminate consumption of SOME of the processed foods and start adding the much needed nutrients. Swimming is an incredibly helpful exercise for people with mobility issues!

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I would suggest starting with limiting refined carbs and increasing water intake.

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I would suggest starting with limiting refined carbs and increasing water intake.

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I'd try to ditch the frozen meals and start preparing my own dinners. Also, I would try to expand my social network to have a friend over for dinner once or twice a week - this would help with the loneliness as well as be a good encouragement for preparing a better meal, as she wouldn't be cooking "just for herself", less concern for produce waste, etc.

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Increase water intake to half my body weight in oz. 77 oz per day

Incorporate more leafy greens into my diet.

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I would start simply by increasing my water intake to 64 oz or more per day.

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I would start simply by increasing my water intake to 64 oz or more per day.

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I would suggest she is in bed no later than 9PM so she gets at least 7hours of sleep. Drink more water and incorporate a protein shake to get more protein since she a vegetarian. I think this will all help with energy levels.

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Given the information, I would suggest upping her water intake, and adding in more fiber in the form of whole grains, vegetables and lower glycemic fruits. Slow and steady changes, one goal at a time in order for Barbara not to feel overwhelmed.

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I would eliminate the white flour/white rice as well as processed foods. 

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I would eliminate the white flour/white rice as well as processed foods. 

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I would reduce the amount of processed and frozen foods in my diet. I would also try dried fruits as snacks as a positive alternative to processed sweets. This way I still get a healthy intake of fiber and it helps relieve constipation.

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I would eliminate premade/frozen meals, processed foods and sugary beverages and add more fruits/vegetables and whole grains into my diet. Cooking at home and inviting friends over for meals to help with feelings of loneliness and get excited about creating meals (perhaps friends could bring over a homemade contribution?) Meditation in the mornings when waking early.

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I definitely would remove the processed frozen meals as those tend to contain a bunch of unhealthy additives. I would replace them with meals I've prepared myself and frozen for later use or at that age I would pay someone to cook and prepare meals for me to freeze and reheat for later use. I also recommend ridding the body of marijuana. I've seen firsthand how it can cloud the mind from making healthy eating decisions from having the "munchies".

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I would suggest increasing hydration and fiber intake, particularly through consumption of vegetables, whole grains, and legumes and a reduction of refined carbohydrates. As far as lifestyle modifications, I would ask Barbara if she has ever thought about trying out a low impact, group activity like aqua aerobics. It's a great way to get work on mobility in a way that is not stressful on the joints.

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I would cut out the marijuana which is known to be a munchi instigator.

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I would cut out the marijuana which is known to be a munchi instigator.

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Nutrition and Hydration

If I was Barbara, I would increase water intake and add more fruits and vegetables to help with elimination. Improving my gut health would reduce inflammation and aid in better sleep.

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Increase Whole Foods intake & channel stress better.

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Increase Whole Foods intake & channel stress better.

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I would recommend adding more fruits and veggies to boost fiber to relieve constipation.  

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I would recommend adding more fruits and veggies to boost fiber to relieve constipation.  

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I would recommend a healthy smoothie with greens, fruits and protein powder as a way to increase her nutrients and protein and fluid intake. 

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I would recommend a healthy smoothie with greens, fruits and protein powder as a way to increase her nutrients and protein and fluid intake. 

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I would add in more fiber to my diet with added low glycemic fruits and vegetables. I would start doing water aerobics classes to get more exercise that is less stress on tje body.

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I would work with Barbara to help her find sources of vegetarian proteins to help her feel more satisfied after meals. I would also encourage Barbara to invite friends over for dinner or find some groups to be a part of to help her become more active and help with her sense of loneliness.

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Increase my water consumption, replace my desert with homemade frozen yogurt dark chocolate berry bites (or something similar) and enjoy it earlier in the day to avoid eating it right before bed.

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I would change my exercise routine. If I was Barbara, I would get moving and remain active to reduce inflammation.

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I would change my exercise routine. If I was Barbara, I would get moving and remain active to reduce inflammation.

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water consumption (including coconut water and natural H3O by eating more fruit). I would also look for low-sugar dessert and snack options.

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Right away, I would increase fiber intake by replacing highly processed, refined carbs with vegetables. I would also increase protein intake to curve cravings for carbohydrates. A lifestyle change I would make adjustments to my bedroom to support uninterrupted sleep.

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I would drink more water and limit sugary treats right before bed; that lnsulin spike might be causing a sleep disturbance

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I would increase my water intake and reduse my frozen/ pre packaged food consumption

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I would cut out on the carbohydrates, such as  pasta, breads and cookies,  I would also limit liquids high in sugar.  For example: if I wanted to enjoy a glass of red wine with dinner, I would not have oj or any other beverage with sugar.  I would stick to tea or coffee w/o sugar, and have water with fresh squeezed lemon or lime.   I would also add more protein to the meal, such as salmon or a tuna.

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I would cut out on the carbohydrates, such as  pasta, breads and cookies,  I would also limit liquids high in sugar.  For example: if I wanted to enjoy a glass of red wine with dinner, I would not have oj or any other beverage with sugar.  I would stick to tea or coffee w/o sugar, and have water with fresh squeezed lemon or lime.   I would also add more protein to the meal, such as salmon or a tuna.

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If I was Barbara, I would increase my fiber intake. I would incorporate more veggies into my meals. I would eat fruits, legumes, fermented foods and kefir. I would also connect with more of my community, either the senior center or groups that share the same values.

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I would definitely get more fermented foods, fiber from fruits and veggies, whole grains instead of processed, more water, walks after large meals when physically feeling well enough to. Adding more proteins as it’s stated she is lacto-ovo , show me them eggs!

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If I was Barbara, I would prepare my own meals or get a subscription from Hello Fresh and get involved in more age-appropriate activities.

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If I was Barbara, I would prepare my own meals or get a subscription from Hello Fresh and get involved in more age-appropriate activities.

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Cut alcohol completely and find tools to improve my sleep.

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Cut alcohol completely and find tools to improve my sleep.

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Cut out alcohol and/or processed foods from the diet. Increase walks to 5x a week or substitute for other activities like yoga or water aerobics. 

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Cut out alcohol and/or processed foods from the diet. Increase walks to 5x a week or substitute for other activities like yoga or water aerobics. 

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Reduce eating out and/or frozen foods. Add more activity like walking, biking or swimming.

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Reduce eating out and/or frozen foods. Add more activity like walking, biking or swimming.

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If I were Barbara the first thing that I would attack is nutrition to incorporate more food that has a bigger fiber intake. I would increase my beans, peas, lentils and fermented foods intake to ensure that 1/2 cooked cups are eaten to ease digestion to start.

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I would consider these low-hanging/easy changes:

1. I smoked marijuana, I would switch to a tincture to avoid inhaling smoke
2. I would switch from white rice to brown rice
3. I would increase my water intake

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Cutting back on the processed foods, maybe invite friends over for dinner to have a potluck, possibly look into pool related exercise which is low impact but great exercise. 

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Cutting back on the processed foods, maybe invite friends over for dinner to have a potluck, possibly look into pool related exercise which is low impact but great exercise. 

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eating healthful meals & maintaining a regular food and exercise schedule should help with sleep which in turn should help with everything else.

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I would focus more on relaxing by meditating or incorporating yoga into my weekly routine. I would also add nap time to my day and try going to bed earlier.

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The first thing I would focus on is more sleep and drinking more water. Cut out those late night snacks.

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Get a support dog, it will get her moving, and will provide companionship. Incorporate more water.

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more water and eliminiating processed foods.

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I would increase my water intake, add fiber-rich foods such as raspberries and turnip greens to every meal. Enroll in a group water exercise class.

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I would suggest to Barabara to try joining a walking club in her community. This will get her into some more social situations.

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Drinking water with meals (instead of juices and caffein drinks) is an easy way to increase your water intake. Also, choose to have a connection with your food by cooking it at home instead of eating out and choosing processed frozen dinners.

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I think an achievable goal is to drink more water, I love any excuse to buy a new water bottle! Try cooking at home more, it's healthier and actually more cost effective than eating out which is great when you're on a fixed income.

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Watch Emotional eating at night! That's when I want sugar the most.

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Watch Emotional eating at night! That's when I want sugar the most.

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Increase water intake and adopt a foster animal, possibly a dog so she can meet people for dog walks or for trips to the dog park

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Increase water intake and adopt a foster animal, possibly a dog so she can meet people for dog walks or for trips to the dog park

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increasing fiber intake, exercise and cooking more whole foods at home instead of eating out.

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walking exercise is painful I suggest to join country club or a center that has a exercise class in swimming pool and also will meet new friends in case has no friends .making changes in the diet is hard at her age I would suggest increase protein with dark leafy veggies .

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The constipation, I feel, plays a very big role in her joint pain and fatigue…luckily both of these therapies can also reduce inflammation, all working beautifully hand in hand…increase her intake of fresh produce by preparing meals at home from scratch and try and hydrate immediately upon awakening with a good portion of her daily water quota before consuming caffeine.

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Get a cat or dog, cook more, utilize plant foods, consider eating oily fish at least in small quantities.

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More water intake and working on eliminating the processed foods. I would reach out to friends more and try making at least 3 phonecalls/texts a day to check in with people.

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More water intake and working on eliminating the processed foods. I would reach out to friends more and try making at least 3 phonecalls/texts a day to check in with people.

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Reduce processed foods and sugar while adding more whole foods for fiber

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Try to increase slowly water intake. Invite friends or a short walk or find a You Tube video of walking in place at home.

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More water and consider changing coping mechanisms

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More water and consider changing coping mechanisms

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While changing diet can be a process, drinking more water is something that Barbara can implement immediately (without having to go grocery shopping, meal planning, etc.). Because Barbara has joint pain, increasing exercise may not be an option but rather than smoking marijuana (even if it is occasionally) she could incorporate other types of healthy activity (yoga for seniors, light stretching, meditation, etc.).

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I think it's important if you are having a bad indegestion and acid reflux, you have to listen to your body and stop eating foods that triggers your acid reflux. Also having more activity would make a better sleep and more energy in the day.

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I would find cures for loneliness by reaching out to hang out with friends more, or volunteer either at the local animal shelter, or at a senior center on weekends. If possible I would adopt a pet & if I adopted a dog, get out for walks.

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Stop eating out or buying processed foods

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Stop eating out or buying processed foods

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I would start by preparing my meals at home and stop purchasing frozen meals or eating out.

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I would stop  eating past 6 pm & I would stop eating frozen meals.

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I would stop  eating past 6 pm & I would stop eating frozen meals.

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I would invite friends over for dinner to cure my loneliness and give me a reason to cook real food and not buy frozen dinners.

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I would eliminate the frozen dinners, and cook more Whole Foods, add more proteins and fruits to my diet. I would cut back on my caffeine intake, and drink more water.