Diet and Exercise…….

Exercise is vital for your well being - we all know this but how many do anything about it?

When you hit 60 you do feel a difference.  Legs, arms, joints aren't as effective as they once were. Certainly I am conscious of occasional malfunction of my knees and hips. My solution is to have regular exercise and to use resistance training. The latter isn't my favourite but it keeps my body toned and I know it is good for my bones.  Osteoporosis is a threat at this age and diet and exercise play an important part in prevention.

http://www.nhs.uk/Conditions/Osteoporosis/Pages/Treatment.aspx

I go to my local gym at Sopwell House and I build my regular visits into my daily routine.  I use the cross trainer and low level bike but I start with the weights.  I can appreciate that going into the weights room is a little daunting but trainers are always willing to take you through the equipment and advise what will work best for you.

Have a look at what is available locally you may be surprised at what is out there both private and public.  The people who attend are just like you and you can strike up friendships with fellow exercisers and this also provides you with support.

The trick is doing a little and often and build up usage and strength.





I also find that Pilates helps with keeping me supple and exercises my core -often neglected!






Friends tell me the their exercise really comes to going for a walk.  Of course this is good for you but to make it really beneficial  it should be a brisk walk not an amble.



Combining diet and exercise will pay dividends in losing weight, increasing your fitness levels, toning your body and providing a sense of well being and preventing some very serious conditions which affect older people.
So what are you waiting for?



Oh and one more thing as mentioned in previous posts - all this helps with cellulite as does wearing Proskins when training !!
www.proskins.co.uk

Weight - implementation !

When my friend read my post about the food I eat she pointed out that I hadn't mentioned soup!!  How could I?  Maybe its the feeling that winter is over and I am moving onto to spring like food?

Anyway it prompted me to make a batch as I had ingredients which would fit the bill.  Soup is so simple, hearty, cheap, filling and can be low in calories.

I have just quickly made asparagus soup -

one onion
bunch of asparagus
chicken stock cube
one large potato to thicken
salt and pepper

Simmer until cooked and tender and then liquidise - splash of Lea & Perrins and thats it!!

So what is difficult about that? Took a matter of minutes to prepare! Other favourites…carrot and coriander; butternut squash, chicken…..all delicious!

So to lose weight it is a matter of sticking to a sensible diet,and watching portion size. Try not to weigh yourself everyday even though it is very tempting - it can be disheartening - try every week at the same time.  When the scale starts to move to a lower number,  motivation increases.

Prepare your food and have regular meals don't allow yourself to starve otherwise you will have little energy and feel ravenous!!
Occupy your time so that you resist temptation.

Just think about the summer ahead and the new you who may be able to revisit some of those really tight clothes you have abandoned!


Exercise and toning also very important generally and especially when dieting….more tomorrow!

Spreading the word!!

My site is designed for people….mainly women but men are really welcome as many of the issues we look at apply to both sexes.

Please pass on to others of lets say mature yet vital people who have not given up and who have a sense of style, fun and exchange of interests!!

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!!

Weight - Preparation…...

I mentioned in my last post the general condition of passengers on our cruise.  What was clear that despite all the information provided regarding the negative effect of excess weight on the body many people still over indulge.  I don't mean by a little, I mean by a lot. Don't get me wrong the temptation to have extra is very tempting and being on holiday we all succumb ….but not to the extent that portions are so big that the plate cannot accommodate. There is always a choice of opting for a formal meal or one where you can self serve.  The latter is the downfall for those who have so little control.  We have never seen so many carbohydrates on one plate and without any veg….Potatoes cooked in their various forms, bread, croissants, bananas, smoothies, fried foods……………..

Last week I accompanied my husband to the Outpatients in our local hospital. Our appointment was for 3.30pm and we had to wait one and a half hours to be seen. During this time I watched as the 4 nurses attending patients went about their business.  Three out of the 4 were very overweight. One kept pausing as she appeared to have problems catching her breath. Other health professionals came and went and again provided poor role models in their large frames.  So what hope is there for the obesity epidemic which is gripping the country? 

Taxing certain popular food items will not overcome this problem….not when so many seem to consume very ordinary yet calorific food in large quantities. 

Sadly people will only diet and make an effort to get weight under control if they want to!

So why would you want to?

Health scare, lack of mobility, diabetes, joint problems, heart problems, blood pressure, can't fit into your clothes, embarrassment, role model for our children, vanity?

Maybe to kick start those who have a serious weight problem and help to motivate them we should stop being PC and when doctors think someone is fat say so and outline the consequences.  Stop saying women are curvy when they are fat and are stacking up problems for themselves.  you don't help people by diminishing their problem with kind words.

Family and friends over the years have pooled our own experiences and have all been on one diet or another and have provided support for each other from time to time providing encouragement and praising success in reaching our targets in being fit and healthy.

So with this backdrop here are some suggestions in the first step towards your ideal weight.

1. Visit your doctor for a health assessment 
2. Be honest with yourself by weighing yourself and recording  - use a digital scale and not one where you can cheat by standing on one leg
3. Identify your ideal weight, useful site ….http://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=63+&csex=f&cheightfeet=5&cheightinch=8&cheightmeter=180&x=106&y=11
4. Break down weight loss into 7lbs weight loss targets to provide manageable objectives which provide incentive
5. Take key measurements  - neck, chest, waist, hips, thighs and record - try using a website such as   www.myfitnesspal.com to record your measurements and to monitor progress

5. Join a slimming club - people lose more weight by having a support network such as this
6. Subscribe to a slimming magazine try Rosemary Conley who also has her own channel and she is a more mature woman who understands some of our senior problems and limitations
7. Avidly watch TV programmes on weight which will help to motivate you….such as

http://www.channel4.com/programmes/supersize-vs-superskinny

http://www.channel4.com/programmes/secret-eaters

http://en.wikipedia.org/wiki/Obese%3A_A_Year_to_Save_My_Life
this is often repeated on Sky

http://www.tv.com/shows/fat-families/

ok enough for now please share with friends and family - welcome comments, suggestions, experiences
no-one said it was easy ……..

Post Holiday!

Well just about done the washing and sort of getting back to a stable state! Amazing how you tend to see your house with fresh eyes when you return from holiday.  It has also made us see how shabby the paint work looks which has prompted a decorating plan!

Takes a holiday to make you appreciate home….no matter how enjoyable a holiday may be.

So whats next……….

We are still reflecting on our observations of the holiday which involved the hot topic of conversation on board………. food!  Discussions were dominated by exchanging anecdotes on the excesses of individuals and the bizarre combination of foods which may be assembled on one plate.

This is mildly amusing but on a more serious note  - the behaviour of some people is very worrying -  I would say that about 2/3 of passengers fell into the category of  being overweight, grossly overweight or obese.

Many reflected on the government trying to reduce the levels of obesity by taxing fizzy drinks and fast foods.  This would not make any difference to the people we have seen.

For the next few posts I would like to reflect on what we all know to be the case….that keeping fit, healthy and maintaining a healthy weight will pay dividends later. There were many cases on board, who by their own admissions, revealed that their health problems and immobility were down to their lifestyles.  My view is it is never too late!

I am sure you have your own opinions on the weighty issue so please feel free to comment and share your experiences and your solutions and actions.  Please pass on details of blog to friends and relatives who have an interest in diets and lifestyle and who would like to make a contribution.

Next post will be on preparation - just like our decorating…you have to thin k things through and prepare the ground…...

….and the rest………….….

Continuing photos from remainder of our holiday - the places we visited were a series of contrasts.  One of the more memorable was the Bay of Islands, on northern tip of New Zealand.  The people were delightful and learning about the Maori culture was truly a highlight of our visit.

Bay of Islands

and then there was ………………………..as you can see the weather was cloudy …….

Sydney

We were also lucky enough to go to the Opera House and see Carmen. This production was based on the one we saw at the Royal Opera House and it was interesting seeing the Opera in a modern venue. Acoustics and view of stage excellent.

We also enjoyed Bondi Beach even though it was raining quite heavily.  We did manage another paddle - you will see my husband was caught out with a freak wave!! Well at least I was amused…..At least it was really warm that day and so able to dry out quickly!!  I think photo looks a bit like a Vettriano!!

Then on to Brisbane where we just managed to fit in an excellent lunch at "Jimmy's on the Mall" before flying home.  Never had Moreton Bay Bugs before - truly delicious and really recommend them if you get a chance to try!!

http://www.jimmysonthemall.com.au/content/mall-standard.asp?

http://www.australiantropicalfoods.com/index.php/australian-seafood/moreton-bay-bug/