Let's Geturdone- over 50 +

I'm new here and would like a older group to chat with. Maybe we can go down the trail to Skinnyville together.

I have had a few health problems but I am in great shape and healthy now and want to get this weight.

Could use any and all help. Would anyone care to join me in my new adventure?

patti136 I am kinda new here too and I don't think they have any diet recommendations on this site. ( I could be wrong) Most people are starting to realize that it is a life style change that we all need to make.

Lean meat and protein

Daily recomendations of Fruit and Veg.

Skim milk or soy milk

Whole grains

Check out the www.mypyramid.gov. for servings that are best for you. or talk to your doctor or a nutritionist

Lora

Hi Patti and Lori.

I think everyones eating is a personal thing, like I am a dibetic so I need a different diet that maybe you. I eat a lot of fruits and veggies,but some diabetics can't have much fruit, it must be the difference in our body chemicals. I think the thing to do is keep a food journal. Eat a balanced meal, keep track of what you eat and when. If you lose your on the right track- if you gain,you'll know what you ate and what you need to change. Exercise is very important also. I once read somewhere 70% is food 30% is exercise and you need to drink a lot of water, not pop, not diet cola-water. I have to have protein at least 4 times a day to keep my sugar in a even line.

Get off your fat-to get the fat off

Don't Diet! Eat a nutritious well balanced diet to discourage "survival" fat storage. Make your first two meals of the day the largest. Eat snacks as needed to convince your body you're not starving, so you don't activate lipogenic enzymes.
Eat your smallest meal of the day for dinner, remembering to give three hours between eating and hitting the sack. Use resistance training to increase muscle mass, increase cellular metabolism and become FUEL INEFFICIENT. 

Lori- I loved the site  "My Pyramid" thanks for posting it.

Here's a great one to keep track of the exercise and everything. Great place.

http://aom.americaonthemove.org/site/c.krLXJ3 PJKuG/b.1524889/k.BFFA/Home.htm

Lori,

I was catching up on posts, and saw your note about goal weight set by this site. I'm not sure how they calculate, but I can tell you they set mine at 131....I don't think I've been that low since Kindergarten :)

I reset mine to 150, which is much more reasonable, but to be honest, even when I got down to 155 almost 20 yrs ago, I looked too thin and OLDER! Too many bags & sags, and who needs that!

So my real concetration here is to really grab hold of a lifestyle change that includes better nutrition and more regular exercise for better, longer lasting health. After all, I want to be able to celebrate a lot of anniversaries with hubby #2 (getting married 2/2/08), enjoy miles and miles of travel in our RV, and watch my grandkids grow up (maybe even get to be a Great-granny!)

Sue

That is the most important part, the living a great life,getting off our meds and enjoying our family. I've came a long way from a few years ago,but this last year I have gained 25 pounds of my 55 back. Not happy about that.

I agree about the weight set goal, I think some adjustment needs to be done on mine. I don't want to weigh 130-135. I'd be happy 145-150.

Donna

It's hot !really hot here! I live in Kansas and it's as hot as-- hot here.Found this about exercise and heat.

Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. If left untreated, heat illness can worsen, causing symptoms like confusion, unconsciousness, vomiting, troubling breathing, and skin that feels hot and dry (a sign that the body isn't sweating). These are signs of heat stroke, which is deadly and requires immediate medical attention
But you don't have to give up exercise just because it's hot outside. These 13 tips will help you beat the heat.

1. Get your doctor?s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body?s ability to regulate temperature.

2. Wear "wicking" fabrics. While cotton is comfortable, it doesn?t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.

3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn?even on cloudy days. Use an oil-free formula that won?t interfere with your body?s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun?s harmful rays.

4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.

5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).

6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.

7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.

8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.

9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.

10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout.

11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.

12. Avoid extreme temperate changes. Don?t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.

13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.

Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!

This article has been reviewed and approvied by Jen Mueller, Certified Personal Trainer and Nicole Nichols, Certified Fitness Instructor


 

Gosh, I'm having a tough time getting thru today! At first I thought it was just the consequences of eating poorly over the weekend, feeling bloated and lethargic. Now I'm on my 4th cup-o-joe just to keep awake, and I had cut down to 1-2 a day! Thank goodness I have CC and my posting friends to keep me focused! I know I'm short on protein so far today, maybe that's what's wrong. So when I go to dinner with my gal pal this evening, instead of a salad (had one for lunch) I'll look for something hi-protein, hi-fiber! That's one of the things I find useful about CC and tracking my food...I can tell at a glance where I am nutritionally.

We're going to see "Stardust"...anyone seen it yet? Not really my kind of movie, but it's her turn to pick.

krismasself- hope you are doing better today. How was the movie? I haven't seen it yet. I heard form somewhere that older women should weight on the higher end of the scale because of our body type. I havn't weighted 130 for 14 years. Congratulations on your upcoming marriage.

kansasgal -Thank for "the america on the move" site. I checked it out was very interesting.

Lora

So Donna...where are you?  You invite me and you are not even here!!!   Catch you later...I am going back to bed!!!!


 

Hey bourbon

Glad to see you gal. You going to bed? What- to much flavored water? haha-- love your name.

Krisnasself- so what is your choice of hi protein and hi protein? My dr. said peanut butter is great but it's loaded with salt and calories so I got Simply Jiff. Few calories, little salt and taste. Well it not all that bad but not that great either.

Lora- Several of us gals in another chat group went on america on the move as a team We had a great time doing it and keeping track and sure trying to out do each other.

Today I went to my exercise class and we do 10 min of warm up- 10 cardio,10 stretch and then 5 cardio and 10 cool down. Great work out. Haven't been to the gym yet. No a.c. there and it's 100 degree here. think I'll wait till night fall to go.

Made me some broccoli salad and added some canned chicken breast to it, not bad at all.

What have you tried and liked?

Are you tired and bored? Do you have trouble staying motivated? Motivation is like bathing, it doesn't last long so we need to do it daily.

Let's take a ride into the future.Imagine yourself 6 months from now.

 What will you look like,what size clothes will you be buying,what kind of food will your cabinets have in them?Will you be at goal,what will your family and friends be saying about you?Within the next 6 months summer will be over ,and you will have the holidays behind you.


Did you eat wisely? You'll know how you did by how you feel,how you look and are you proud of yourself?
You stayed on plan, you exercised you kept your journal and you're so proud of yourself. Your family is so proud and your friends- well they may be a bit jealous.You did it. You are full of energy, you look good ,feel great and shopping in the small clothes section. You done it you "Got it done."

Now snap back to reality! What if you didn't stay on plan?


What would you look like, how would you feel,what would you have in your closet,what food is in your cabinets, what section are you shopping in and how do you feel about yourself?

That really gave us something to think about.
 Is our minds set for the challenge?
In order to change our body we first have to change our minds! A new mind set means a new body, so lets all work on the we can "Geturdone"

Good motivation talk kansasgal!

I haven't really tried anything spectacular just mostly eating fresh fruits and veg. with lean protein, whole grain pasta and bread. Incorporating more soy products good fats and unsalted nuts into my diet.

I read "The Forever Young diet and lifestyle book" found it to be very helpful and interesting.

I am also diabetic with heart problems so I break down my meals into 3 small meals and three snacks during the day. I have started to add a vegetable. serving to my breakfast though. ( I guess that is unusual for most people.) Try carrots on oatmeal ( Not bad!) We have plenty of fresh garden vegetables in Michigan right now.

Exercise is a problem for me I try to walk some or just move around. Have joint pain and It is difficult. It is getting better as I lose weight.  I plan on joining a water exercise program in Sept.

Lora

Lori- you will love the water exercise - it's so easy on your joints. I to am a diabetic but I went from 19 meds a day down to 2. With nothing but eating right and exercise. I had a heart attack about 7 yrs ago and that is why I decided to get "off my fat and get the fat off." I got to my goal of 155 and then I got convinced I could add this a bite of that a little of this and a lot of that-- and it was the THAT- that added the fat. Now I have to take off 25 pounds.

I am writting down everything I eat what I do and what made me lose or gain that week. I go more by inches than by scales. A glass of water  can help me lose but a class of pop can make me bloat and my clothes fit tight.  Salt is number one thing I stay away from.

Anymore great ideas or places to check out?

I hope we can get this all figured out and have fun while we melt the pounds away.

How about a getting to know me post?

Name-- Donna---- aka- kansas gal
Married--yes
Children 2 -(7 grand kids and 3 great)
Have you tried many other diet before- or as I like to call them  DIE-IT'S  not working. Yes many
State-- Kansas
Age 66
Birthday Jan 3-41
Do you work? No
Did you work? yes
What did you do?Worked at Sears-now retired.
Do you believe you can stick to plan? Off and on.
Do you exercise? yes a lot
Do you enjoy posting? Very much so-- it keeps me motivated.


How is your health? Great now that I've lost weight. I was just setting around getting fatter and fatter till I decided I'm on my own ,but I don't have to be. The internet is full of support chatting for all types of problems. get out and find a good one and start eating and exercising . That I did and here I am.

A little about myself.

My hubby and I have been married for 49 yrs. We were sweet heart in school and he was the only thing about school I liked. We married young and people said "it will never last" we were to young-well 49 yrs later we are still lasting.

I worked at Sears in the service department. I had a great crew of 3 service men. We covered a lot of ground for 3 tecs. Then in 90 the store closed and I retired. Tried that for 5 yrs and decised to get a job- became a hostess in our local college. Glorified baby setter was what I was.

My hubby and I took in "throw away kids" they were kids that was problem children of for what ever reason they didn't live at home. No- we were not foster parents we did this on our own. All together we took in almost 20 kids some for a few days and we had 3 that stayed for several yrs. We stopped doing that when my first grand daughter was born 23 yrs ago. Because I babyset a for her and didn't have the time or energy to take in any more "thrown away kids"

  


OK let's see how this flies. Is it going to be a hit or a grounder?

The Two Wolves

An elder Cherokee Native American was teaching his grandchildren about life. He said to them, "A fight is going on inside me..., it is a terrible fight and it is between two wolves.

"One wolf represents fear, anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.

"The other stands for joy, peace, love, hope, sharing, serenity, humility, kindness, benevolence, friendship, empathy, generosity, truth, compassion, and faith.

"This fight is going on inside you, and inside every other person, too."

The children thought about it for a minute and then one child asked "Which wolf will win, grandfather?"

The old Cherokee simply replied... "The one you feed."

Signing off with a little moonlight moment.

THE SECOND MOUSE GETS THE CHEESE

A lecturer, when explaining stress management to an audience, raised a glass of water and asked, "how heavy is this glass of water?"

Answers called out ranged from 20g to 500g. The lecturer replied, "The absolute weight doesn't matter. It depends on how long you try to hold it."

"If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. "In each case, it's the same weight, but the longer I hold it, the heavier it becomes."

He continued, "And that's the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on." "As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden."

"So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow. Whatever burdens you're carrying now, let them down for a moment if you can."

"Relax; pick them up later after you've rested. Life is short. Enjoy it!"

And then he shared some ways of dealing with the burdens of life:

• 1. Accept that some days you're the pigeon, and some days you're the statue.
  
• 2. Always keep your words soft and sweet, just in case you have to eat them.
  
• 3. Always read stuff that will make you look good if you die in the middle of it.
  
• 4. Drive carefully. It's not only cars that can be recalled by their maker.
  
• 5. If you can't be kind, at least have the decency to be vague.
  
• 6. If you lend someone $20 and never see that person again, it was probably worth it.
  
• 7. Never buy a car you can't push.
  
• 8. Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.
  
• 9. Nobody cares if you can't dance well. Just get up and dance.
  
• 10. Since it's the early worm that gets eaten by the bird, sleep late.
  
• 11. The second mouse gets the cheese.
  
• 12. When everything's coming your way, you're in the wrong lane.
  
• 13. Birthdays are good for you. The more you have the longer you live.
  
• 14. You may be only one person in the world, but you may also be the world to one person.
  
• 15. Some mistakes are too much fun to only make once.
  
• 16. We could learn a lot from crayons. Some are sharp, some are pretty and some are dull. Some have weird names, and all are different colors, but they all have to live in the same box.
  
• 17. A truly happy person is one who can enjoy the scenery on a detour..
  

Your never to busy to get in a little exercise! True! You can do it almost anywhere any time. Here's my little hurry up exercise. Do you have a favorite one? How do you spend your spare time? Want to share your handy hints of getting a little added move in?

 This exercise is great for firming up your butt and upper thighs. I like to do it when I brush my teeth! But you can also do this at your desk in a quick five-minute break.

How: Extend you leg out behind you. Bend your knee with your heel lifting toward your buttocks. Lift and lower your leg. Continue for one full minute. Switch legs and repeat.
This is one of the best thigh exercises that you can do - it's my favorite. You can find me doing it when I ride in an elevator (alone, that is) or when I blow-dry my hair.

How: Stand with legs hips-width apart. Bend your knees halfway down and back up. Keep going for as long as you can (or until your hair is dry!).

Sculpted calves look sexy in a skirt. Here's a quick way to get them!

How: Holding onto a banister for balance, place the ball of your right foot on the edge of a step. Press your right heel downward until you feel a stretch in your lower right leg. Hold for 15 to 30 seconds. Lift your heel up so you're on the ball of your foot and hold for 3 seconds. Release. Switch legs and repeat.
 
In a hurry, you can shape the backs of your arms . . . anytime, anywhere.

How: Holding a paperweight or a can of soup, raise your arm straight above you head. Bend your arm at the elbow and bring the weight down to your shoulder. Your upper arm should remain straight. Repeat 10 times and switch arms.

I do tummy tucks when sitting on an airplane, in my car, at my desk and while watching TV!

How: Sit upright in a chair. Hold on to the arms of the chair or a point under the seat of the chair. With your feet together and knees bent, lift your knees toward your chest while contracting your abdominal muscles. Hold for 3 to 5 seconds. Relax and repeat

This is a great way to stretch the spine and improve circulation, especially when you've been working at a computer all day.

How: Interlace your fingers and lift your arms over your head. Press your arms back as far as you can. Slowly lean to the left; hold for 3 to 5 seconds. Then lean to the right and hold for 3 to 5 seconds. Feel the stretch. Don't you feel revitalized?

This is a great stretch when you're sitting in front of a computer. I do it while I'm at work or in the carpool line, waiting for my kids to get out of school.

How: Sit comfortably, with your back straight. Twist your torso toward the right, far enough that you can grab the back of the seat with both hands. Feel the stretch across your waistline, upper arm and back. Hold for 15 seconds and relax. Twist toward the left.

Ward off fatigue with this instant neck relaxer.

How: Sit up straight, with your shoulders relaxed and your neck extended. Lower your left ear slowly to your left shoulder. Hold for 15 seconds. Roll your head to the right and hold your right ear to your right shoulder for 15 seconds. Roll your head to the center. Touch your chin to your chest for 15 seconds. Keeping your chin to your chest rock your head slowly to the left, then to the right. Semicircle continuously for 15 seconds. Be sure to keep your neck long throughout the entire exercise. Try not to jerk or roll your head backward or in a full circle.

Ever feel like you are carrying the weight of the world on your shoulders? This is a great way to relieve some of that tension!

How: Lift your shoulders to your ears. Inhale. Lower your shoulders and exhale. Repeat. Roll your shoulders up and back five times. Roll your shoulders up and forward five times. Execute three sets of shoulders rolls, backward and forward.

Bad posture can cause everything from back pain to a stiff neck. This stretch can help you stand tall by releasing the tension in your back and chest.

How: Clasp your fingers behind your neck. Pull your elbows back as far as your can. Hold for 10 seconds. Keeping your fingers clasped, try to bring your elbows together in front of you. Hold for 5 seconds. Release your hands and relax for 5 seconds. Repeat the sequence three times.

I work my biceps whether I'm carrying water bottles or my briefcase. Even the stapler on my desk will do for a quick curl! Better yet, keep a set of dumbbells at work - a great mental motivator to keep you working your muscles!

How: Stand with your feet wider than hips-width apart. Your abs should be tight, your back straight and your knees slightly bent. Using an underhand grip, hold the weights in front of your thighs. Exhale as you slowly raise the weights toward your upper arms and shoulders. Hold momentarily and return your hands to the starting position. Keep your shoulders close to your body throughout the movement.

This great stretch helps open up your chest to ease you into a positive posture and prevent slouching.

How: Sit up tall. Clasp your hands behind your back. Raise your hands back and up, as high as you can. Hold for 5 to 10 seconds, then release. Repeat twice.

Here's a great way to firm the fronts of your thighs, even if you're desk bound. No more flabby knees!

How: Sit up straight with your feet flat on the floor. Bring one leg out straight in front of you. Maintaining good posture, with your back straight and chin lifted, hold your leg up for 5 to 10 seconds. Lower leg, then repeat with opposite leg. Repeat twice with each leg.

Here's a wonderful way to relieve the pressure of a tired and achy back. I call it my "knee kiss."

How: While seated, pull one leg to your chest with both hands and hold for 5 to 10 seconds. Repeat with the opposite leg.

Muscles can get a workout even without much movement. It's called "isometric" exercise, and it's a godsend in today's push-button society. Here are a few super-subtle moves that you can do whether you're sitting on a bus or sending a fax. No one will suspect a thing!

Inner-Thigh Squeeze: While sitting, place a tennis ball or your fist between your knees and squeeze your thighs together for 5 to 10 seconds. Feel the tension in your inner thighs!
Bun Lifter: Squeeze your buttocks muscles for 5 seconds - it's equal to one squat! A super move for your rear view!
Tummy Tightener: Pull in your tummy, tense and tighten up your ab muscles; hold for 10 seconds. That's equal to one sit-up!
Seated Ab Firmer: Sit up tall and place your hands on your thighs. Tighten abs as you press your hands against your thighs and pull your knees in toward your chest. Hold for 5 to 10 seconds, then release.
Triceps Toner: Stand with your arms by your sides, palms facing behind you. Keeping your arms straight, gently pulse your arms backward for 5 seconds then release. This is a great isometric exercise for the back of your arms - I do it while waiting in line at the grocery store!
Arm Shaper: Lay your left hand on top of your right in front of you, palms together. Lift upward with your right arm while using your left arm to create resistance. Feel your right arm strengthening. Hold this flex for 5 seconds. Switch arms and repeat. Do twice on each side.
Chest Firmer: Work your "pecs," or chest muscles, by putting your palms together in prayer position, then pressing your hands together for 5 seconds. Relax and repeat twice.
Posture Perfecter: You can do this one while you're standing or sitting. Bend your elbows at a 90-degree angle, forearms parallel to the floor. Squeeze your shoulder blades down and together as you gently press your elbows back; this is a very subtle movement. Hold for five seconds, then release


 
 


 

Name-- Sue, aka Krismasself (Christmas Elf) or Grandma Sue


Married--2/2/08n wedding planned


Children 2 and one grandson, 2 step kids and 3 step grandkids

Have you tried many other diet before-  Yes many
State-- NY

Age 57
Birthday 12/25

Do you work? yes, Office Mgr small Mfg. plant

Did you work? yes,


What did you do? 30 yrs as Med Lab Tech


Do you believe you can stick to plan? Off and on.


Do you exercise? some, getting back into it

Do you enjoy posting? Very much so-- it keeps me motivated.


How is your health? Remarkably good considering how I've abused my body all these years



 

I love the Two Wolves story! May I share it?

My guy & I relate well to Native ideas, and our recovery from various addictions...mine being cigarettes (over 3 yrs off now) and food...has been strongly influenced by the culture.

Oh yes, someone asked about the movie and what I choose to eat. Well,luckily, my friend requested Applebee's, and I was grateful because they have WW selections! So I had the lime cilantro talapia plate.

The movie was better than I would have imagined. Truly a grown up fairy tale. I recommend it.