Fitness proof at any age!

Read this article this morning and it demonstrates how important exercise is and the benefits derived after just 6 weeks. Another interesting point is that one if the participants hadn't exercised for 15 years and was able to find a programme which worked for her!

http://www.dailymail.co.uk/health/article-2895463/Three-women-prove-fit-far-faster-thought.html

Feel ready to have a go?

Listen to Your Body!

Sometimes exercise seems a real effort and at other times seems relatively easy.  This morning I went to the gym ...more people in attendance today.......

Settled down on the cross trainer, ear phones in, TV channel chosen and set the time.  I remembered my "fitbit" and looked forward to my usual hour......

Couple of people I know came over for a brief chat and I occupied rest of time watching TV programmes I never would have considered at home :)

The hour went very quickly and so I adjusted time for another 10 minutes and felt quite energised.  I also had the reassurance of my GP being on the stepper next to me in case I keeled over!!  All in all I did 1.5 hours, 614 calories and 7430 steps according to fitbit.  I felt quite elated.  Not that I could do this everyday but took the opportunity while I could.

I returned home and my husband had noticed I had been away longer than usual - he is always concerned I am doing too much - however he was suitably impressed with my achievement and will be coming with me to the gym on Monday morning.  Sometimes we need the encouragement of others to reboot :)

I enjoy keeping up my regime as I am reaping the many benefits - maybe the most important one is that at 64 I do not regard myself as "old" even though the number is big.  I have no intention of slowing down until I physically can't cope.

Sadly can't ski anymore as my I know my knees won't like it but there are many people older than me who have found this is their preferred mode of exercise.  We all know our limits!!

Now many of my contemporaries may not feel they want to be active to this extent but I hope they can see the real benefits of a brisk walk, of not taking the car and walking to the shops (within reason), to walk up stairs rather than taking lifts.......   Appearance, weight, energy, mobility and longevity are all parts of the rewards!

Age is no longer a barrier to all the things we want to do providing we do what is necessary - keep up the motivation!!

NHS - good health and longevity!

Following on from my last blog have a look at this article -

http://www.telegraph.co.uk/health/healthnews/11199403/Secret-of-healthy-ageing-discovered-in-ground-breaking-35-year-study.html

I suppose the results are obvious that looking after yourself does pay dividends in later life and possibly extend your life. No matter how much research is done and no matter how convincing the evidence you are still going to get those who will be in complete denial.

I know communicating to those who will not hear is a real challenge so in a very small way.......
Here is a suggestion.....Maybe the walls in GP's surgeries and waiting rooms in hospitals should be covered in posters on diet, fitness, calories, portion control, exercise etc. just providing simple messages and advice. At least while patients are waiting they have someting meaningful to stare at and who knows there may be some who start to take responsibility for their own excesses.Statistically  this is worth a shot.......and I don't mean just one poster but several each with actions to be taken.

Well that's my thought for the day - what thoughts do you have on helping ourselves and reducing burden on NHS?

Diet for Life!

Thank you for your emails and suggestions - please feel free to post them on my blog so everyone can see comments - they can be anonymous!!
Here are some of your tips…..

• don't buy tempting food - don't have it in the house!
• keep busy……I read recently that a popular computer game had become a slimming aid as people became so engrossed that they forgot about food and didn't have time to put items in their mouths…  maybe instead you could occupy yourselves which have a longer lasting benefit - like clearing out old clothes, cleaning out a cupboard?
• Buy a diet plate - this is an item I have mentioned before which helps with having the right quantities of protein, carbohydrate and veg  and also with portion control……have a look at this one…….  http://www.amazon.co.uk/The-Healthy-Portion-Plate-Colour/dp/B00EZ0GE1A/ref=sr_1_1?ie=UTF8&qid=1394034044&sr=8-1&keywords=the+diet+plate
• Watch the alcohol consumption -

Hope  some of the points I have raised  may help to motivate you to have a go at achieving your ideal weight?

My diet works for me and is my way of life.  I am not saying this is for everyone but it works for me and also makes me feel well. Here are some examples

Breakfast - fruit - oranges segments, grapes and sometimes melon and cups of tea

Lunch - small amount of protein about the size of my palm e.g chicken, fish (I cook both in the oven) and lots of veg such as broccoli, sprouts, beans.  Often have stir fry as well with just a spray of oil for frying

Dinner - kidney bean, chick peas and choriso curry with very small portion of boiled rice with loads of veg.

Oily fish and seafood also feature heavily in my diet.  I eat fruit liberally.  This means regular visits to local market.

I aim for 1500-1800 calories a day which maintains my weight at 10st 7 lbs, I am 5ft 8ins tall. I am not a snacker and not too bothered about puddings and sweet things…..but I love nuts and crisps and white wine and indulge at weekends.  

I always cook my own food in this way I know exactly what I am eating and the calories!!

I would like to be half a stone lighter but you have to be realistic….at 18 I was 8st 4lbs…….. when you get into your senior years you realise that you do need to make sure you eat sensibly and have a reasonable weight unlike those heady days of youth!!

New Year Resolutions!!!

I have started to meet the challenges of my resolutions.  I decided to define them over 3 months and then review as I feel it is unrealistic to take them beyond this timeline.
Bearing in mind the overall considerations to be taken into account in my last post….here are my objectives……

1. Health - keep up 4/5 trips per week to the gym; maintain weight by monitoring weight weekly; keep alcohol consumption to weekends
2. Beauty - cleanse face nightly - sometimes get lazy at doing this properly; 
3. Wardrobe - clothes cull on items not worn for 2 years 
4. Hobbies - complete 3 oil portraits; update blog every 2/3 days

Not an extensive list I know but not meant to be as in this way there is a chance of ticking the boxes at the end of 3 months!

Have you decided on your resolutions?

10 meals every child should be able to prepare!

In these health  and cost conscious times it is more and more important to cook yourself so that you know what is going in a meal  is healthy and by having a little knowhow it does not have to be costly.

When I was at primary school in the 50s I can't remember one overweight child.  Our mothers cooked nutritious meals for us and this is despite having full time jobs.  Many mums had an array of meals they cooked regularly and which did not take a great deal of time to prepare and cook. 

I followed on from what I learned from my mother and even when work demands were really high I would spend a couple of hours at the weekend preparing dishes for the week which I would freeze.  In this way we ensured having a good meal ready for every evening of the week. By cooking you can also reduce costs quite significantly. 

 I followed a woman at the checkout at our supermarket this week  and she counted out 4 spaghetti bolognese ready meals which didn't look very appetising but also would cost much more than home cooked

Mary Berry (the Great British Bake Off host) gave a speech at the Cheltenham Literature Festival and she talked about the need to bring back domestic science lessons back into schools and said.........

'It should be that every child when they leave school can do 10 meals, because when they leave home they've got to be able to eat healthily."  

http://www.maryberry.co.uk

This is just great practical common sense advice and being taught in school is an ideal solution for those who don't watch and learn at home.  I started to think about what were my 10 staple everyday meals  we eat on a regular basis.....

shepherds pie

fish pie

corn beef hash

hotpot

chicken casserole

beef stew

spaghetti bolognese

vegetable curry and rice

roast dinner

lasagne

moussaka

in fact there are 11 here and for all except the roast dinner I would prepare in advance and maybe freeze. These with a portion of vegetables are healthy and filling and satisfying. When my children were at home and going through faddy periods as to whether they liked veg or not I would often "hide" carrot by grating it into several of the dishes.  There is nothing nicer that a warm wholesome meal on a winters night and even better sitting round the table together to enjoy it! 

Can you name 10?




(Mary Berry is 78 years old and living life to the full!)

Health and Fitness - role models??

There are so many people who are the influencers, decision makers, and professionals associated with health and fitness.  The problem with many of them don't practice what they preach .....

Very often it is a question of

"Physician heal thyself"   Luke 4:23

Look at the MPs sitting in Parliament in Prime Minister's Question Time.  As the front benches address  questions of the day the camera pans around the House and focuses on  attendees and inevitably picks up the relaxed posture of the incumbents  revealing their excesses. Check out the size, the large stomachs, the many chins.  There are quite a few jacketed individuals both male and female who seem to be intent on fastening at least one button which obviously presents a challenge to the fabric and its robustness. Now it could be that their lifestyle as an MP does not help but enough of excuses - surely as many speak about the needs of our children to eat sensibly, to exercise more and generally lead a healthy life then they should also think about the image they are projecting.

Think about the hospitals you have visited and the health professionals you have met.  Do they strike you as healthy specimens.  When my mother was very ill a couple of years ago I attended several hospitals regularly in the London area.  I was absolutely staggered as to how many doctors and nurses were seriously overweight.  How can they seek to improve the attitude of patients to encourage them to follow healthier lifestyles if they don't follow their own advice?

Everyday we hear about the growing trend of obesity - we need more visible role models not a do as I say not as I do contingent!!

Secrets of a longer life!

According to an article today the secret to a longer life has 4 elements

1.  Regular Exercise

2.  Eating a Mediterranean - style diet

3.  Keeping a normal weight

4.  Not smoking

Theses are the findings of a large study by researchers at John Hopkins University in Baltimore, Maryland.

Few surprises here really.  With such strong messages from this study and from all the other findings from other research we read daily you would think that the penny would drop and we would look to improving our daily lives.

I am minded of a situation I used to see regularly when I attended my last gym which was quite extensive as was....... the car park!  Some would turn up in their gear and almost come to blows with others to try and get the parking slot the nearest to the gym entrance so they wouldn't have far to walk  when they had finished their session..........

another anecdote - a  colleague decided to go on a diet and eat her breakfast at work.  She brought her own cereal bowl which wasn't small and filled it to the top with bran flakes and then covered with milk to the rim.  She devoured this in seconds and felt she was eating healthily.  She then had a latte......because .....yes you have guessed it - it was healthy.  When it was pointed out to her how many calories she had consumed before 9am she was shocked.  She then started to look more closely at the calories she was consuming in a day and it was close to 3000!

The harm smoking does to your body is well known often with fatal consequences.  Smoking also has an impact on appearance. Greyness in the skin and premature wrinkles particularly lines around the mouth.

Do we ever learn..............

ref:
http://www.dailymail.co.uk/news/article-2334928/Four-habits-longer-healthier-life-Regular-exercise-Mediterranean-diet-normal-weight-smoking-benefits.html

Cellulite Busters

When did the word cellulite come into play?  When I was young no-one ever mentioned cellulite . However people did tend to wear more clothes and have more cover!  Nowadays with so much on show we tend to notice these imperfections .  Somehow the magazines seem to relish the thought that even celebrities can be afflicted and it doesn’t matter if you are fat or thin you can still have this badge of honour. 

It must be dreadful if at your most relaxed on the beach that someone somewhere is focusing their lenses on the offending part of your body – even worse if the photos then appear in the papers the following day shared with the world.   Happily we mere mortals are not subject to this kind of scrutiny but we do tend to be hard on ourselves if we find that the once firm legs,  bottom or arms have turned into “cottage cheese”.

About 5 years ago I noticed the back of my thighs were starting to show these frightening signs – I was staggered and I mentioned it to my husband and he said “I know” – of course the usual female response was “what do you mean you know?  Why didn’t you tell me?”  His then said drily “I was too polite to say!” Fortunately we share a strange sense of humour and both had a laugh about it.  He followed up with the usual supportive husband comments like ……”if that is all you have to worry about…”  and “ I love you the way you are….” 

As we women know its not only their opinion which counts but also our own.  I knew I had to do something about it – who knows this could be the thin edge of the wedge!  So I read up on the definitions and causes  and treatments. Here is one of the definitions......

Cellulite is nothing more than normal fat beneath the skin. The fat appears bumpy because it pushes against connective tissue, causing the skin above it to pucker.

http://www.webmd.com/healthy-beauty/cellulite-causes-and-treatments

There are extensive lists of possible causes including , hereditary, diet, weight, diet, lack of exercise………………

The jury is still out!

Like many I thought what could I do that would be a quick fix so tried various creams and apart from smoothing the outer surface of my thighs didn’t really do anything miraculous to change the appearance.  So I was determined to remove the half a stone I had acquired and also increase my exercise workout regime including more toning and pilates. I also used sugar scrubs which I think helped to improve circulation.

Additionally I read a couple of articles on a form of leggings which claimed that they helped in reducing cellulite and could be worn at the gym to good effect.  They are called Proskins and I decided to try them. I was skeptical at first but I have been pleasantly surprised and I am feel they have also significantly contributed to my cellulite turnaround.

This is what the company say on their website……

Proskins slim fabric has some pretty special cosmetic ingredients impregnated into it. Each ingredient has special properties that help you look and feel better, lose inches, moisturise and soften your skin and reduce cellulite just by wearing them.Proskins slimming leggings are very convenient as they can we worn as gym leggings, running leggings, as sleep wear or under conventional clothing. Whenever you wear them they will be acting as cellulite leggings. The special ingredients impregnated in the fabric include caffeine, aloe vera, vitamin E, retinol and ceramides.

www.Proskins.co.uk

I am pleased to say that my cellulite problem has virtually disappeared - but it does take time and some patience!

I have concluded that  exercise particularly is the key and but that there are other factors which I took on board which have helped too.

Any other experiences which you think have worked for you?

Long in the Tooth!

One of the most neglected areas of our body seems to be our teeth.   It is amazing how people are willing to spend a great deal of money on facials and makeup only to spoil the effect with a dreadful smile. 

When you think of all the work biting and chewing for so many years you would think that the need to have regular checks  and treatment is obvious.  Many are carrying around the debris and discoloration from years of abuse and neglect.  Apart from the proven medical benefits of maintaining your teeth there is also the added bonus of increasing your attractiveness rating and looking younger than your years.

Take a look at this article and scroll down to the photo of Jeremy Clarkson.  As the article states the poor condition of his teeth probably reflects years of smoking.  Whatever the reason not a pretty sight!

http://www.dailymail.co.uk/femail/article-2270161/Harry-Styles-prompts-teeth-whitening-boom-teenagers-sales-500-cent.html#axzz2JfA0ISSD

With the arrival of HD TV I find myself noticing more and more people with questionable dental hygiene.  I am beginning to think I have a thing about this – I am not talking about looking for perfection.  In my youth overcrowding of teeth wasn’t treated as well as today in my view. 

 In my case my lower teeth are crooked and far too close together.  This means I have to be meticulous with cleaning. 

I know that trips to the dentist can be expensive, but I view it as a necessity and not a luxury.  Particularly as you get older the teeth provide the much needed scaffolding  and support for your face - to stop it falling downhill!

I have a dental insurance plan so some treatments are covered and other treatments are discounted.

I visit the dentist every 6 months and also the dental hygienist.  I find plaque build up a real problem and it can cause gums to bleed which is not a good sign if you don’t want to lose your teeth. I follow the dentist’s good advice-  use an electric toothbrush morning and night, floss afterwards and use interdental sticks and brushes.  I am by no means a saint with this – I am just frightened of the alternative.

Dental Tray

Polanight syringes

About 8 years ago I decided to have my teeth whitened.  I  considered having them lasered but decided against this as I wasn’t sure how long the effect would last.  So I asked my dentist about an alternative and he made mouth trays for me and provided +Polanight syringes with the whitening gel to fill the trays. I had to wear the trays for several nights.  (The cost was approximately £400) I did experience mild sensitivity but in the end it was worth it.  My teeth colour improved by several shades. I now do a “top up”every 6 to 8 months .

Here are another couple of articles you might find informative

http://www.thesun.co.uk/sol/homepage/woman/health/health/4147318/Sun-health-Are-your-teeth-ageing-too-soon.html

http://www.everydayhealth.com/family-health/understanding/caring-for-your-teeth.aspx

There have been so many developments in dentistry which can make your smile more appealing.  I am not talking about the over the top extremes of some of the celebrities ridiculously dazzling perfect teeth but just building on what you have. You will feel more confident and look better! Why not pluck up the courage and make that appointment? Maybe take your partner along with you? :-)