Anyone interested on an exercise and/or health challenge?

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simone1a	Anyone interested on an exercise and/or health challenge?	Lead	[-]
Posts: 5029 (07/05/09 15:13:21) Destination Moderator Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None Ever since I made up my mind to try to take a hike (ha!) by walking El Camino de Santiago in Northern Spain, I have been walking and trying to come up with a sensible training program. It has been a few months and I've come to realize that aside from a small and temporary health problem, I've been changing dramatically. I've lost a few pounds (20lbs), feel so much better that my doctor is considering reducing dosage in some of my medicines. Also, I sleep better at night. I am not interested in loosing weight, that seems to happen when I am doing everything else right. I wonder if there are people here that are willing to share tips on walking, eating, and general healthy habits that we may all use to our benefit. This is just a small query to see if anyone else is trying to do the same thing on their own.
Sallyoneil		#1	[-]
Posts: 575 (07/05/09 21:53:03) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I posted this on TOP recently. I like prevention.com because they have a very easy to use food journal and an exercise journal. If you fill the journals in, it will just take a few minutes a day to see how much you can eat and how much you need to exercise so you can lose weight. Also, plan some fun activities this weekend and as often as possible that aren't based around eating. Maybe a full day of hiking, swimming, tennis or whatever sounds like fun for you. I babysit for my two toddler grandchildren two days a week which is good for losing two pounds a week just from the extra exercise and the fact that I'm too busy to eat much! Do you have any nieces or nephews that you can baby sit? Try to avoid eating out as much as possible- it's really hard to find non-fattening food at any restaurants. You might try googling the DASH diet. That's the one for high blood pressure. It's basically just a balanced healthy diet that is easy to follow- lots of fruit, vegetables, dairy products, whole grains and a couple of servings of meat. Look at the government website for DASH. It tells you how many calories/kinds of food you can eat in order to safely lose weight. I have found it very easy to lose weight with the combination of following the DASH plan and using prevention.com to record both food eaten and exercise. The surprising thing to me is how much food I can eat following this plan. Just stick to the portion sizes. I also tend to eat fairly similar food most days- that way I don't have to spend too much time planning meals and snacks that fit my plan. Basically I eat four fruits a day, four vegetables, three servings of whole grains, three servings of dairy products and two servings of meat. I am sure that you could eat more and still lose weight easily. The Dash website tells you how many servings you should eat according to your current weight I am sure weight watchers is a great program, but this is easier for me than counting points.
Sallyoneil		#2	[-]
Posts: 576 (07/05/09 21:58:10) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	PS Just got back from a weekend trip to Boston for a wedding. Now If I could figure out how to eat sensibly for a weekend of parties and staying at somebody else's house. I think the answer is that was two days out of the month- now eat sensibly the rest of the month! Except I have a couple more trips planned soon.
y2000k		#3	[-]
Posts: 1083 (07/05/09 22:29:58) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Sallyoneil, that's the way I think too. If I go on vacation and overeat, I just eat extra healthy the rest of the week/month and skip eating out for a week. You lucked out with such beautiful weather in Boston this weekend! We had rain rain and rain all month long in June and thru July 2nd; but July 3rd came around and I just LOVE this weather! simone - I admire your goal, walking the El Camino de Santiago! My husband lost about 10-15 pounds since we moved back to New England, because he now rides his bicycle to work every day. Also, for the last few months, I have been baking chicken breast at home which he uses to make his lunch sandwich. So he cuts down on buying lunch, which helps with both his health and his wallet. He wasn't really overweight before, but now he no longer snores at night! I cook most meals at home and try to use fresh ingredients as much as possible. Processed food tends to have higher contents of salt and fat. If I use canned or jarred food items, I always check the food label before I buy it. Yes, I even buy nonfat cottage cheese, low fat mayo, and nonfat sour cream! They actually taste okay to me. I also work hard on portion control, esp when it comes to meat. I only cook 8oz of meat each night for the 2 of us. I also never cook "extra", because my husband has the tendency to get seconds if there is leftover. If I do cook "extra", that is for his lunch the next day, so I set it aside right at the beginning of the meal. I am trying to add more baked/broiled fish into our dinner rotation - aiming for at least once or twice a week. While my husband likes his meat at dinner, I may start making one vegetarian dinner per week from now on. As for starch, I try to stick with less-processed type. We eat brown rice, soba noodles, whole wheat pasta, whole wheat bread. In any case, I need to add more fruits to my diet. I eat plenty of veggies, but probably not enough fruit even though I eat some fruit every night after dinner. Since it's summertime now with lots of fruit choices, I am trying out different kinds of fruit and sometimes not just the plain fruit by itself. For example, I've been making: blueberry/banana smoothie watermelon/limeade papaya/banana salad (with a squirt of lime juice) I also should move a bit more. I have decided I am going out for a 2-3 mile walk every morning, starting tomorrow! I don't think it's going to make me lose weight, but hopefully it will make me feel better and more energetic overall.
CDDaisy		#4	[-]
Posts: 1112 (07/06/09 06:20:06) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	When DH and I were training for our Breast Cancer Walk, we set up a walking schedule for ourselves. He was on the treadmill most days for about an hour (I tried to get on it at least once or twice a week) but every Saturday - regardless of the weather - we walked. We clocked and marked a route that went 11 miles from our house. I used a marathon training guide to decide how far we had to go each weekend. I usually took a couple of advil as a preventive medicine before we left. On one of the 18 mile walks, I did have to call my mother to bring me some more as my hips were burning. Good shoes are key. Hydration is important, but don't overdo it. I never much felt the need for nutritional supplements of any kind (including nuts or granola bars or anything like that) while we were walking. The most important thing - and the hardest sometimes - is finding the time in the day, setting it aside and pushing yourself to just do it. It's really easy to convince yourself that tomorrow is good enough. Next thing you know, you're leaving in a a week and you're not prepared. Good luck! Last Edited By: CDDaisy 07/06/09 06:23:10. Edited 1 times.
Sallyoneil		#5	[-]
Posts: 577 (07/06/09 08:03:22) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	At this weekend's wedding, we happened to sit next to a doctor relative who had lost 100 pounds in the last few years. He was very adamant about telling me it is extremely important to your health to exercise vigorously at least three times a week for preferably at least 45 minutes. Actually, when I'm in town, I do go to a water aerobics class three times a week which I find very relaxing and really enjoy. And I do lose weight more easily and feel much better when I am doing regular exercise that I do enjoy. I love fruit, but I don't always eat enough vegetables so I make sure to drink a cup or two of low salt V8 juice most days.It has lots of potassium so it helps keep my blood pressure low enough. The only thing is my cat loves it, too, so I have to watch where I put it down or she will drink it!
simone1a		#6	[-]
Posts: 5031 (07/06/09 09:48:14) Destination Moderator Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Lots of good advice, thanks. I also feel that exercise is one of the most important, if not the most important part of healthy living. At different parts of my life I've tried all types of diets, I suspect most of us have done it. I have never adopted an exercise routine as part of my life. Since I started very slowly to recover from my arthritis bout, I bought myself a pedometer, all of $10.00 at the Walmart website after reading something in Fodors. I didn't have any high expectations, I thought I'd give it a try. At that time I was able to walk a total of 154 steps a day. I forced myself little at a time and kept pushing and pushing. By the time of the Tucson gtg my average was 3500 steps a day. Well, I've come a long way since then. Every since I made a commitment to start endurance training for my trek in El Camino I've walked consistently and this is when I've seen the drastic changes in my health. My blood pressure has been in the "normal" range for the past three months, my sugar levels have hit normal numbers (under 100), I almost dropped my jeans when I went shopping (I never thought that could really happen). I laughed all the way home. I went shopping for new pants, hoping I could get into ones that were one size smaller, surprise surprise, I settled for pants 3 sizes smaller. I am now averaging 10000 steps a day. Every other day, I push it to 12-13000. I am a diabetic and I have finally accepted that fact, I was forced to accept it when I landed in the hospital. I finallly got to see a nutritionist. My diet is somewhat different because I avoid most carbohydrates. I learned to stay away from any type of rice or pasta. I love fruit but I found out fruit is high in carbohydrates. Since I am allowed 40 carbs for breakfast, 40 for lunch and 60 for dinner, I choose to eat my carbs by eating a limited amount of fruit. As mentioned in another post, I love meat, I can't live without it - well, I found out that maybe I can. I am seriously trying to limit my meats, switching to fish and a little chicken (ugh). I fall off the wagon once in a while but I am trying. I am searching for recipes that are healthy and filling. I've found one in a Weight Watchers book that I like and I think I'll post it in our Food forum. I'd love to hear how everyone is trying to stay healthy, or not. Every time I am charging ahead, I run into some sort of hurdle be it health, travel, birthdays, parties, etc. I am beginning to learn to stop, get over it and start all over again.
Gardenridge		#7	[-]
Posts: 2501 (07/06/09 09:52:28) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Simone. That sounds great. If you want to be popular in your neighbourhood, find someone with a dog that needs more walking than it gets. My puppy is going to keep me fit!
Gardenridge		#8	[-]
Posts: 2502 (07/06/09 09:56:33) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	See, doesn't this inspire you?
DianeWoodard		#9	[-]
Posts: 2341 (07/06/09 10:17:16) Destination Moderator Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I've been walking most mornings, and we get to the Y 3 times a week. Last week's weather was so unusually gorgeous it was encouraging -- not so much todays cloudy sky with occasional rain showers -- suddenly very humid! But I'm trying to keep at it. In fact, should head for the gym shortly...
CDDaisy		#10	[-]
Posts: 1113 (07/06/09 12:28:49) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Simone - that is incredible! Good for you. I love the WW recipes. I make this one all the time, or some variation of it. I make a big pot, freeze half and then eat the other half for the better part of a week: I'm sure you could adapt it as necessary if there are parts that don't jive with what you need for a diabetic-friendly diet: 10 ounces extra-lean ground turkey breast (or 90% ground beef) or less.... 1 medium onion, diced 2 (28-oz) cans diced tomatoes 2 medium zucchini, diced 2 medium yellow squash diced 1 (15 oz) can black beans 2 (15-oz) cans fat-free, reduced-sodium beef broth 4 celery stalks, diced 2 green bell peppers, diced 1 (1 1/4-oz) package dry chili seasonings
simone1a		#11	[-]
Posts: 5034 (07/07/09 16:36:19) Destination Moderator Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Those puppies are so cute Gardenridge. I don't think I could take care of such small babies. I bet that they don't sleep at night yet, lol. I've been out all day today, but I found time to do some heavy duty food shopping. The family is back and as always, everyone is hungry. I bought ground turkey, skinless chicken, salmon, skinless chicken thighs and a little package of 93% lean ground meat. CD Daisy - your dish is first up, I'll report back on it tomorrow.
Sallyoneil		#12	[-]
Posts: 578 (07/07/09 22:05:17) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	What beautiful dogs! I want a puppy- we lost our Pomeranian last fall and I'm ready for another- except it's hard to go on trips and leave them. Diet tip - we just ate at our favorite Italian restaurant and split the antipasto and the entree. It was delicious and plenty of food for both of us- yum, vegetarian lasagna. My one year old granddaughter's word for any food she likes is "happy apple!"
Gardenridge		#13	[-]
Posts: 2507 (07/07/09 22:10:22) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I like that Sallyonell. Very cute. Simone, those puppies wouldn't have been ready to leave their Mom. I got the one on the right, and now he looks like He's a clever pooch, and almost has us trained perfectly.
CDDaisy		#14	[-]
Posts: 1114 (07/08/09 06:56:13) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Sally - your post reminded me of the other trick I learned for eating out. At all but the nicest restaurants I would order what I wanted and ask them to bring half in a to-go box (so it never touched my plate and I was forced to only eat half). A lot of times you can get them to bring you the lunch size portion, too. Or - my mother often orders a salad and an app for her whole meal. There's usually way more than enough food because we're so over-served anyway. GR - could that pup be any cuter????
y2000k		#15	[-]
Posts: 1087 (07/08/09 12:18:36) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	One problem with me is when I go out to eat, I always order whatever looks good. I feel that since we eat so healthy at home, I deserve to eat whatever I want when I go out. I think it's okay because we go out to eat no more than once a week, sometimes less. However, I usually can't finish it so I'll have the rest to go, or DH will eat the rest of my plate. In any case, I have been going for my morning walks for the last 3 days now. I am doing 3 miles in 45 minutes, so sort of a brisk walk. I don't have an iPod, but I listen to NPR and in the morning it's the BBC World Service which is always very informative as BBC reports on world events that are rarely covered in US News services.
Gardenridge		#16	[-]
Posts: 2510 (07/08/09 13:14:08) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Simone, some of the things I've learned (but don't always do well, so I'm not preaching!): Always look at labels. If there is corn involved, skip it. If the carb rating is high, skip it. If sugar is the first ingredient, skip it. I've been so surprised by things I'd never before thought about: coffee, all fast food outlets. Have a ready variety of teas. Then when you need a "reward" have a different kind of tea. Then think about puppies. Do you really NEED a reward? Have a goal in weight loss, then celebrate (different from rewards) and have a manicure, pedicure, go to an art gallery opening, anything that seems special. Not dinner out. Plan dinners for the week. Get dinner organized in the morning. Then you're never caught in a situation where you might as well go out. There's a website I check for food content and breakdown of calories, fats, and carbs. When my mind kicks in, I'll try to find and send.
simone1a		#17	[-]
Posts: 5038 (07/08/09 14:22:58) Destination Moderator Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	CD your recipe is very good! I added some hot stuff for some of us at home (we have a wimp that only enjoys bland food). I have left enough for one more dinner. It is now in the freezer (I had to hide it). Hopefully, we'll be eating it on a busy day. Will it be OK if I copy that post to the Food forum? I'd like to start a threat about healthy food. Yk, your exercise routine sounds great. I like to walk to music, news, Pimsleur French lessons, TV programs and many a time I have that time reserved for thinking things out and daydreaming. I give myself this time, the rest of the day I share my life and thoughts with everyone else. Lately I've had to relegate myself to my indoor track, that is my bedroom through the kitchen, the living room and my craft room due to health reasons, I am back to walking slowly and safely. Right now I am walking 3.3 miles/hour. I had worked out a routine where I stretched, walked slowly for 10 minutes, fast for 15 and then back down to slow music for the next 10 minutes. I kept increasing those exercises as needed. I also stretched at the end and within 90 minutes, I fed those muscles with maybe a couple of wheat crackers and cheese. I came up with this routine after researching it for a while. My end goal is to be able to walk 15-20 miles every other day. I am taking my time to reach this goal, hopefully if everything goes right, I'll get there in 22 months. Gardenridge, I am learning to look at labels. I first zoom in and check the carbs, I think I've got that down pat. I am trying very hard to steer away from cans, packages and bottles. I've been shopping at a Korean place and getting fresh veggies, raw meats, fish and chicken. The one thing that I have available now is time, that is a luxury not everyone has. I can take my time and cook everything from scratch. Since I had problems with diabetes corn and potatoes are completely out of my diet. I have not learned to check the sugar or salt content on labels yet. That will be the next step. I use Fitday.com to check on the breakdown of calories, carbs and fats. Let's say, when I realize I am straying, I get back to Fitday and check how badly I've let myself go. So far that is enough to get me back on the straight and narrow. The one thing that my nutritionist insisted was to have an all purpose vitamin, she didn't care which. I've followed that advice and I began feeling better and stronger after a few weeks. Last Edited By: simone1a 07/08/09 14:26:25. Edited 1 times.
y2000k		#18	[-]
Posts: 1088 (07/08/09 14:52:28) Member Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	simone, reading food labels takes time and practice. I can't tell you how many times I have put a food product back on the shelf because of the food label - either way too much salt, or too much saturated fat. Also, what throws me off sometimes, is what they call a "serving size". For pasta, a serving size is 2oz, which is a tiny portion IMO. Normally, I cook about 6oz of whole wheat pasta at dinner for the 2 of us. DH eats about 3.5oz while I eat about 2.5oz. With diabetes, you probably know about the glycemic index ? I don't keep track of GI #s for each food (I'm not a diabetic), but basically the less processed food, ie whole wheat pasta, whole grain bread/cereal, brown rice, all have a lower glycemic index than processed foods such as white bread white rice, regular pasta. I completely agree with you regarding cooking food from scartch. I have a lot more time these days, so I cook a lot more using fresh ingredients. I think frozen veggies are okay, as long as you buy the ones that is plain veggies, not with some sort of sauce in it. Cooking from scratch allows me to control the amount of fat and salt in my food. Sometimes I use canned tomatoes, but I always check labels and buy the one with the least amount of sodium in it.
Gardenridge		#19	[-]
Posts: 2512 (07/08/09 16:39:25) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Fitday.com That's the one! Well done. It's a great way to educate yourself. I also recommend reading the GI Diet until you can say glycemic index and know what you're talking about. Blarney does indeed sleep through the night. I told the breeder that I thought she'd made a mistake and not given me a real dog. He's such a good boy.
CDDaisy		#20	[-]
Posts: 1115 (07/09/09 06:38:01) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Simone, its a WW recipe - I had to go look for it because I've adapted it so much to us. I use lots of hot in mine, too!

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