Friday, July 11, 2014
I love the MidLife Boulevard blog site
The writers address a lot of different important, serious, fun and sometimes just interesting topics. This week Ellen Dolgen writes -- Does Eating Like a Man Make You Fat?-- She is reviewing a book by author Staness Jonekos -- Eat Like a Woman--. What made me want to share is the number of recent posts about regaining, and about the dreaded belly fat which does not seem to ever want to disappear.
Here are a few of the tips which sound a lot like SparkPeople guidelines. The focus is on healthy foods and as we all know that can sometimes be difficult to maintain. Those processed, high fat, and special family recipes don’t always help and they are so enticing. Potato Salad, Hot dogs and ice cream anyone?
So here is another view of what it takes to get healthy
• Eat healthy carbs, which are digested slowly and make you feel fuller: whole grains, sweet potatoes, yams, brown rice, beans, fruits, and vegetables. If you eat a “bad” carb, add some protein to balance the glycemic load.
• Add cinnamon to your diet; it has anti-inflammatory benefits and helps fight fat storage.
• Include high-protein foods turkey, protein shakes, Greek yogurt, tofu, eggs, edamame, nut butter, nuts and lentils.
• Say goodbye to belly fat: Limit intake of saturated and trans fat and cholesterol; adjust portion sizes; minimize consumption of beverages with alcohol, sugars and caffeine; limit salt and processed foods; quit smoking; take half home when dining out.
• Get more fiber in your diet: apples, strawberries, blueberries, pears, cucumbers, celery, tomatoes, oatmeal, oat bran, lentils, beans, zucchini, brown rice, barley, Brussels sprouts, cauliflower, beets, couscous, whole-wheat breads and cereals, seeds.
• Stave off fatigue with small, frequent meals throughout the day (and, of course, get enough sleep!).
• Be sure to drink plenty of water — about 9 cups a day, depending on your activity level.
Tuesday, July 08, 2014
We started our vacation on Whidbey Island, just outside of Seattle. It is a very rural and lovely landscape with spectacular view of snowcapped mountains, including Mt. Baker. We stayed in a very nice B&B in Coupeville.
Picture of B&B
Whidbey Island View of Sound
Then we took the ferry to Port Townsend and drove to Poulsbo where we stayed in a vacation rental. The daughter, son-in-law and the lively 2 year old joined us for a week.
View from the rental
View of Family
View from rental window
Went to Bainbridge Island several times to play in the park, visit gardens, walk around the harbor and to walk on the beach. There are views of Mt. Rainier on a clear day.
Grandson in the park
Harbor at Bainbridge
Picture on Beach with Mt. Rainier way in the distance
Took the ferry to Seattle one day
Family left and we stayed for another day and then drove back to Seattle through Tacoma.
Stopped in Gig Harbor
Had dinner in a restaurant on the water in Tacoma
Spent the night at a hotel in Seattle and then left
Last picture of Seattle sky.
The last picture is at the airport where the plane was delayed for an hour because of FOG.
We had bright sunny days, cloudy windy days, light rainy days, and one really HOT day where we went to the Mall for the afternoon. And the last day was fog.
Friday, May 30, 2014
Last blog in this series and I end with THE DREADED SCALE.
Personally I need to weigh myself every day to make sure I am staying in a range. Even if I am not tracking anything else, I write down my weight each morning. I mark it on a graph so I can see if I am up, down or the same. On the 12 day vacation this Spring there was no access to a scale, I gained 3 pounds. Last summer I took my scale with me (yes I actually packed it!) and I managed to hold steady. There is something about seeing the number that helps me make better choices.
The number does go up and down sometimes for no apparent reason, but it usually stays within the 5 pound maintenance range. I do not let the number bother me and on a few days I have missed weighting in.
So I am meeting up with family for a week over July 4th and the scale is going with me. Tracking food on vacation is really difficult because the meals are not regular or sometimes the choices are not healthy (tasty but not healthy). So the scale really helps me to be aware of my choices and the amount I eat.
Having made it to maintenance I am watching what is helping me to keep my weight steady. What I have found that I need to do to keep the weight from coming back is:
1. A permanent commitment to making healthy choices at every meal every day, there are no vacation days for a healthy weight.
2. Writing down what I did that day either in a post or a journal, or filling out the Nutrition tracker
3. Exercise, Exercise, Exercise (Did I mention exercise!). It doesn’t have to be really intense just 60 minutes 5 or 6 times a week.
4. Weighing myself
I know how to gain weight and I know how to lose weight. Right now I am really learning how to keep at a healthy weight.
Thursday, May 29, 2014
I look in the mirror every day and tell myself that maintaining keeps me healthy and drifting is not an option. Getting out and moving each day is important but sometimes I slack off.
Before going on vacation in April, I would try to evaluate my schedule for the next day and commit to exercise minutes. But getting ready for vacation, being on vacation and then recovering from vacation has disrupted my commitment. The other problem is the physical therapy that I have been doing 3 days a week is scheduled at the time I like to exercise. I can get up earlier but that has not happened.
When I was losing weight, I committed to two weeks of 10 minutes each day or 1 video and that helped me to get on a schedule. It is time to make the commitment again, to start out slowly and get the momentum back. Today is the day to start the 14 day streak.
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