My Nutrition Plan to be Fit & Strong After 60

Physical Therapist Margaret Martin discusses what she eats, her nutrition plan and why she made the food choices she does today.
0:00 Introduction
0:20 My history with food
5:45 What I eat
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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

The nutrition plan I follow (and how I developed it).

[@susisjardin2459]

Just found your channel and subscribed. Thank you Margaret! Prevention Magazine and Adele Davis were my "go to" sources decades ago. While eating relatively healthily it's not too late to sharpen up our act 😊 ie I take a "Sugar & carbs free week" from time to time and feel wonderful. Perhaps time has come to eliminate the sugar and refined carbs completely 😅

[@lja000]

One thing you said jumped out. You said if you wouldn’t eat an individual ingredient that made up the food product then you just wouldn’t eat it at all. Now that makes so much sense considering all those ingredients listed on the back of packages that we cannot even pronounce! It makes it easier when I actually read the list of ingredients, because I will put it back on the shelf! But carbs are my downfall and lack of discipline. You are an inspiration. You look amazing.

[@a_new_startlp7837]

Thank you so much, Margaret! There is so much confusing information about nutrition and fitness now!!!

[@margaretmartinpt]

Thank you. You are welcome.

[@jonr6680]

!! That right there is the clue to success (pretty much in any activity), the ability to control aka resist urges and Do What's Right. Grateful to this channel for advices, but bottom line it's down to me to execute. That's the problem...!

[@deb9806]

I love buying breads like blueberry pecan bread as a treat because at this health food store, the ingredients go on the label. All their bakery is fresh and clean ingredients. Moderation and special days.

[@r.p.8906]

I agree!! It should not be legal to sell those food that are in addition made to be addictive and all governments need to provide free health care to all for at least 100 years for the government KNOWS that it's lethal. It's obviously a greedy crime against the citizens.

[@user-on7zd8yi8g]

I agree 100%!

[@marilynlegaspi7335]

Thanks Margaret..

[@annrostock148]

Thank you Margaret ! Great info!

[@MBEspinosa]

Excelent! Thank you.

[@tinali5309]

Thank you for your sharing. I just learned two years ago a lot of precious information. I hope more younger people will hear your eating habits and exercise habits.

[@jonr6680]

Benjamin Franklin said , and most folk do the opposite... With bells on. This video doesn't use the term but Margaret is living and especially eating - Mindfully. Most folks live and esp eat mindLESSly. And another unspoken skill or trait essential to emulate this behaviour is constant energy management, essentially riding the razors edge between hunger and comfort. The idea of a breakfast emergency being half a slice of toast is a rofl moment!! Again this illustrates Margaret's mindset. But also that folks eat so fast nowadays their digestion doesn't signal they are full, and the energy intensity of processed foods so high it's so easy to over eat in seconds...

[@sharonmitchel1377]

Your mom was sure ahead of her time. Interesting that you referenced Prevention magazine. I used to read this each month and followed Adele Davis too. I’ve fallen off the track through the years but am back on a better track now. I feel better too. But, I can’t seem to get used to vegetables at breakfast. Perhaps it is time to cut back on coffee too

[@user-tj1od8pv8r]

Thank you, Margaret, for reinforcing so much of what I do. My current goal is to increase my protein, especially at lunch. Black tea is also my weakness. I like your idea to reuse one tea bag. Then my afternoon tea will be a bit weaker, which is good! I try to drink it at least one hour after a meal so it does not interfere with my digestion.

[@laurielasala-tuttle5]

Wonderful information, thank you Margaret! I would love to know what your typical lunch and dinner look like too! 😊

[@fulton92503]

Very good !

[@marytom6668]

Thank you for all the great information. I am 80 years old and have been vegetarian for most of my adult life. Eleven years ago I became vegan and enjoy an active life. We also read the labels on all food products snd try to eat only whole, plant base foods.

[@4lynneterry]

I am so glad that you mentioned vegetarianism and veganism. I have added much of Margaret’s work to my life but I am vegan and 73. It’s great to know that vegan movement is growing by leaps and bounds and is unprecedented.

[@Zar2244]

​@@4lynneterryThat's wonderful that you are very open minded at your age, so many older people don't understand or like that I'm vegan

[@stacy695]

Great video

[@andreamartin8358]

Thank you so much!

[@margaretmartinpt]

You are welcome.

[@lizlemon9632]

Excellent info. Thank you.

[@margaretmartinpt]

Thank you

[@subwaymirdif]

Thanks for this important topic and your clear advice.

[@margaretmartinpt]

You are welcome

[@AClark-bq6oc]

Thanks for a great video!❣️

[@margaretmartinpt]

Thank you.

[@marlysbenitah]

I love how this video is so colorful! Thank you for the history of how you came to be where you are and what you are eating today. Very interesting.

[@margaretmartinpt]

Thank you

[@user-ex6kt6vq2d]

Margaret, I love your videos and you are keeping me moving. Thank you for sharing your knowledge! I would like to encourage you to eat all those yummy foods you described but remove all oil and animal proteins. You will feel a difference in just a few days. Game Changers is a great documentary and includes several athletes stories that will amaze you. Thanks again for your videos!

[@jeanburgin160]

Great tutorial ... many thanks for sharing.

[@margaretmartinpt]

Thank you

[@bob5176]

Many thanks for your video, I am 81 and my posture is not good ! I am grateful for your way of walking. As I walk every morning for an hour. I realise that your video as made me note a difference on how YOUR body movement ,covers all the top half of your body movement your shoulders arms , Hopefully corrects my posture ! Thank you. Marjie Greece

[@susisjardin2459]

@bob5176 Hullo Marjiie. Just a few years younger and my husband is mid 80's. Posture definitely can be improved by a few simple exercises daily. I have found including chin tucks with any exercise has really helped and stretching my spine while lying in bed is marvellous. practice of chin tucks and mind fully checking my posture through the day has become a very successful habit despite rotor cuff problems and arthritis in hips, neck and spine. Besides making one feel good, correct posture gives the appearance of youthfulness and well-being. My husband has a curvature of the spine and his posture has suffered since he discontinued daily walking and exercise several months ago after a leg injury.He has recovered now and I am encouraging him to slowly work his way back to strengthen his body & correct his posture. We both feel and look better when we mind fully straighten our bodies. May you have success and be blessed with good health - Susi

[@clairemullin9679]

Thanks for this information. I gave up refined sugars 3 years ago. I eat plenty of fresh fruits and veggies but I may be low on protein. I had also given up bread because of the poor quality of breads in stores. I recently started eating sourdough spelt or kumut bread no sugar added or preserves as I read that eating some whole grain bread is a part of a healthy diet. I need to do more research on macronutrients. I do eat steel cut oatmeal topped with blueberries and a2 milk along with a green smoothie for my breakfast.

[@margaretmartinpt]

Thank you

[@jmc8076]

ZOE has video by nutritional researcher on protein myths. Interesting study on protein intake and sarcopenia Oxford 2023. Easy to search online. I look for funding sources and study design.

[@Zar2244]

A great boost to protein I have is ground linseeds on my cereal, nuts of all kinds as as snack and of course smoothies made with plant based milk. Hemp seeds on cereal is a big one too, as is firm tofu, in a meal or fried and cold on sandwiches for lunch.

[@salidacolorado488]

What a big, wonderful family you were a part of growing up! Just curious--where do you fall from oldest to youngest? Back on topic: I am now 65 and eating better than I ever have, as is my husband. But I find myself "crashing" pretty much every afternoon, and I'm trying to figure out why. Wondering if I'm lacking in one of the macronutrients--specifically protein. Thoughts?

[@franhar8292]

Thank you Margaret for all your work. Would you please tell me exactly how much protein I need everyday. And a example of what foods and amounts will meet this requirement. I have osteopenia and can't figure this out. Maybe I should add some kind of powder protein, but don't know which one to help. Many thanks for all you do.

[@4lynneterry]

Otherwise I absolutely love her and her work!

[@debbierussell2830]

Thank you Margaret! I was eating small amounts of dark chocolate as a treat pretty regularly until I started hearing about the concerns of high cadmium content in cocoa and dark chocolate. Do you have any thoughts on that? I am also a daily prune-eater but have just become aware that the preservatives used in many of the store-bought prunes (potassium sorbate) could be a health concern. Any feedback on that? Thanks again! Debbie

[@GSDsforever]

Lindt chocolates are the safest chocolates to eat. They test all their suppliers of cacao for cadmium and other toxins, even arsenic ,before purchasing. Their chocolates get a 'green light" as safe (safer?) to consume.

[@shirleesmith1525]

Can you supply the link to the study about gut health?

[@r.p.8906]

merci

[@margaretmartinpt]

bienvenue

[@4lynneterry]

You can get amino acids as a supplement. There are a few companies that sell essential amino acids so that you don’t have to eat animal proteins to get them.

[@Zar2244]

If your eating a wide variety of food, you should be getting all your aminos. But there are plenty of algae supplements I agree. That's what the fish eat, we just avoid the fish and go straight to the source. Tofu and hemp seeds have all the aminos too.

[@karenfarrell6158]

Black tea can be cardio protective. Eating organically is important as well as the spectrum of nutrients is so much better because of the soil. Also pesticides, herbicides and fungicides are literally poisons. I.e. non organic strawberries are grown with the use of 7 neurotoxins. How tragic our food supply has become. Wholly organic farming is possible. Big chemical supplies need to step aside.

[@KellsSmith1244]

I ruined my body with eating disorders and now I’m an old mess. It’s okay, I’m starting to believe in reincarnation so maybe my next life will be healthier. ….or maybe I can salvage something now. What recovery can a 54 year old woman accomplish? I quit drinking at 42 so change can be made.

[@purpose8141]

💖

[@margaretmartinpt]

Thank you

[@sherrylynn2834]

What is the fruit?

[@margaretmartinpt]

Prunes. melioguide.com/osteoporosis-nutrition/prunes-for-osteoporosis/

[@4lynneterry]

I wish she had advice for us vegans and vegetarians.

[@Zar2244]

Help online for vegans is Challenge 22. What advice are you looking for in particular? I have been vegan for a very long time. Also the Vegan Association has a lot of good info.

[@jmc8076]

Just do online search of heavy metals in dark chocolate. Good reports and studies with safe brands. I’d stick with fair trade ones - good free doc videos on YT. Organic prunes free of potassium sorbate widely avail. Need to eat btw 3-6 daily. Raisins have similar benefit. Most studies on prunes funded by industry. Doesn’t negate outcome just good to know.

[@Zar2244]

Tea is my weakness

[@scholasticacooney6830]

Wait - so you eat baker's chocolate? Ie, unsweetened chocolate?

[@margaretmartinpt]

Yes. It’s delicious 😋

[@scholasticacooney6830]

Oof. Every time I try unsweetened, thinking "it ought to taste pretty good", it never does in actuality, far from it. Two years is a long time to get used to that. Bully for you!

[@suzettecalleja3122]

Unfortunately I can have prunes

[@fulton92503]

11 kids did you guys fight a lot !

[@goldfinch102]

11 children wow

[@lululove6175]

Spinach…loaded with oxalates

[@Zar2244]

Is good to boil spinach to free up the oxalates as they can stop your body from absorbing iron etc