Friday, April 16, 2010
Be a LOOSER (this pix of me is 5 months old)
Motivation: A year ago last summer, I spent a lot of time in bed with OA of the knees and in terrible pain as inches of fat kept creeping onto my bones. I thought about ‘skinny’ Robin from my high school years and remembered how happy and active I had been. Then I looked at myself in the mirror and didn’t want this to be the rest of my life. The only one who could change things was me.
I am not a health nut guru. I am not an exercise freak. I don’t tote a magic pill or have a special diet plan. On top of that I will turn 61 this summer. Yet, I look younger, feel better, and am in better health than I was ten years ago. How did a plain, ordinary person accomplish that? Determination.
My main motto for if I am not losing weight is, eat less move more. (Be careful here to be sure you do not have an underlying medical condition). Let me tell you what I don’t do…
1. I do not count calories.
2. I don’t go on crazy diets.
3. I don’t take diet pills.
4. I didn’t have surgery.
5. I don’t buy pre-packaged meals from any diet center.
6. I am not following any diet plan.
What I do…
1. I eat healthy and make it organic as much as possible.
2. I move. i.e. I take advantage of walking the dog. I have a desk job so whenever possible I will get out and walk around the prison (no I am not in one. I work next door to one). (13 minutes of walking a day improves the memory by 20%. Question: How long would I have to walk to improve my memory 100%?) I belonged to a gym for 6 months and biked, swam, did upper body strengthening and building. Doing nothing wreaks havoc on your muscles. Now I walk, swim, hike, and for upper body training I carry 10 bags of groceries from my car up to my second story apt. (that last one was meant for levity).
Let’s explore a bit more in detail about the importance of eating right and movement. (I am about what I did. I am not toting this as what you should do. This is my journey. I am not a doctor or nutritionist. My training is education, so all my information comes from what I have learned and by what I experienced myself. Remember that.)
I can take in 1500 calories a day and move a lot and still not lose weight. How come? I found I was eating the wrong foods.
1. I watch my salt intake. I knew a man who by just cutting out his salt intake lost 20 pounds.
2. I also have given up 90% soda pop drinking. It’s bad, bad, bad. Not only do I gain weight but it also eats into my bones and depletes calcium. I am working on giving up the last 10% of soda pop.
3. I eat dessert once a week and make it really, really good. Not anything like a mini candy bar, but something I totally love. For me it’s hot fudge Sundae with whipped cream, nuts and a cherry on top…or it’s a thick slice of chocolate mousse cake. It can be a cupcake or two. The thought of that single dessert helps keep me on track all week.
4. I never skip breakfast. I have organic, plain yogurt sprinkled with walnuts and pieces of fruit, or a few eggs (yolk and all!) with dark wheat toast and a touch of real butter, or oatmeal with a dab of brown sugar and warm milk (fat free or skim).
5. For my mid morning snack I eat a piece of fruit.
6. Lunchtime is protein. Long grain brown rice with chicken and veggies, like lima beans.
7. Dinner is a salad; lettuce, cucumbers, radishes, tomatoes, carrots, etc. A side of salad dressing. NOTHING fat-free or diet. I would rather have a little bit of wonderful than a whole lot of nasty tasting stuff.
8. I try not to eat a thing after 6 pm but if I must I make it something filled with anti-oxidants and/or celery. Celery is your friend. Make peace with it.
*** If I go out for dinner, I skip the appetizer which is usually creamy or fried. For the main course I chose a thick steak or fish…with steamed vegetables (I lose the potatoes), followed by dessert.
1. While I write or watch TV I do butt crunches.
2. I take my dog for lots of walks. We both enjoy it.
3. I swim.
4. I take the garbage out a lot…every step I take burns calories.
5. Several times during the day I put my hands on the seat of my desk chair and do pushups, lifting my butt up off the chair. I do this 3 to 4 times a day. It strengths arms and back.
6. While I drive I hold a death grip on the steering wheel until I feel the muscles at the back of my arms. Release and repeat. Then hold it for 2 or 3 minutes. Repeat.
My continual plan…this summer I will swim more, buy the wii and get the exercise program (my physically fit daughter highly recommends), walk more, and take advantage of the fresh fruit and veggie season.
I have dropped 5 sizes since last September. I no longer lay in bed all day. I have energy. I am happy (without drugs). The pants I bought one month ago are getting lose. I have 50 more pounds to go until high school skinny. And did I mention I will be 61 years old in August?
Okay, I might fall off the healthy wagon to eat Fritos or a cupcake or two, but I make my peace with the scale and put all that grease and sugar behind me ... and move on...repenting with celery and water.