Get in Shape, Grandma!

The Baby is Home

2010-05-07T22:07:00.000-07:00

We brought Shannon and baby Caroline home from the hospital today. My husband Doug flew in from California, so we have a houseful. I was going to fix a healthy dinner, but their friends came over to see the baby, so they ordered pizza and had a big baby party. I was going to wait until everyone left so I could fix something for me to eat, but nobody was leaving and the pizza smelled so good and what was I to do? Two pieces of vegetarian, thin crust pizza couldn’t be too bad could it? Luckily for me, it really wasn’t. It was a total of 360 calories, 12 g fat, 46 g carbs, and 16 g protein, and it tasted SO good!

After dinner we walked for about an hour and then my 115 lb, cross-country running, swim team coaching, super jock 21 year old daughter Daryn had me lift 5 lbs weights while she was lifting 15 lb ones. My arms are already sore, but I guess its about time I started toning up.

Caroline Kate

2010-05-06T22:05:00.000-07:00

Here is our baby Caroline Kate. She is so darn cute! She looks just like her Mommy did when she was 24 hours old. I spent a lot of time with Shannon at the hospital today and was worried about eating the cafeteria food, but thankfully they had a super healthy salad bar, yum!

My daughter Daryn drove down from college to see her new niece. Daryn, my son-in-law John, two year old granddaughter Isabelle and I went for a long walk around this cool trail by Shannon and John’s house. It was fun and we had to go really fast because it was only about 50 degrees outside. That’s freezing in California degrees!

Daryn is sitting next to me right now with her head on my shoulder. She said my shoulder is a lot bonier than it used to be. She said she can also tell I’ve lost weight because my face is a lot thinner. Yay, I have a skinny face and shoulders. I wish my butt would catch a clue!

Breaking Bad 5-5

2010-05-05T22:19:00.000-07:00

Look who's back! My Breaking Bad Buddy Shauna! Here's her post for today:

Debbie I have really been in a stooper lately. When I read your blog about Tim's advice to just keep blogging I can see how that would help. I'm so proud of you for sticking with it. WOW it must be fun living in sunny cal, and walking to your aerobics class and back home. You have inspired me today and I'm going over to the gym with my nextfit trainer. 45 min. and I'm coming home with a new attitude. Talk to you soon.

Shannon Had Her Baby Today

2010-05-05T22:09:00.000-07:00

Woo Hoo, after about 40 hours of weird 10 minutes apart contractions, our little Cinco de Mayo baby granddaughter was born today at 1:53 PM. She was 21” long and weighed 7lbs 8oz. She is healthy and beautiful, but she still doesn’t have a name. They were going to name her Caroline, but now that they’ve met her, they may change their minds.

We’re all totally happy. I just went out for a quick 20 minute fast walk with my son-in-law and the dogs and I’m almost ready to call it a day… as soon as I log my food intake for the day. I didn’t eat enough, but what I ate was very healthy.

I’ll have baby pictures tomorrow!

I'm Going to Be a Grandma Again

2010-05-04T22:00:00.000-07:00

I flew to Salt Lake today. My daughter Shannon is kind of in labor. Her baby isn't due until May 17th, but she has been having contractions every 10 minutes for the last 15 hours. It is 10 PM and she and her husband just went to bed. I hope this is the real thing and they wake me up in the middle of the night and we all go to the hospital to have this baby. I'd hate it if it were just false labor.... but probably not as much as Shannon would!

It sure is hard to be on a diet and exercise everyday when I travel so much. I did okay on the meals today and got an hour walk in. I held two dogs on a leash and pushed my 2 year old granddaughter in her stroller . So much for being selfish!

My Religious Post

2010-05-03T14:51:00.000-07:00

Forgive me everybody, for I have sinned! I haven’t been blogging, I didn’t write down my food intake for the last two weeks and I didn’t lose any weight this week. I have not kept up my side of the bargain. I have stumbled and I need to get back on the straight and narrow path to weight loss!

Now I’d like to bare my testimony. I know that what Tim says is true. I know that it will take at least 10 weeks of careful food planning and being accountable for everything I eat to change my behavior and develop good habits. I know that if I do everything Tim asks me to do, I’ll lose the weight. Amen!

Ouch, that was really hard to say. I’ve been slipping back into my comfort zone. Bad stuff is always happening, but it always will happen. I’ve been rationalizing that other people need me. I don’t want to be selfish and use the time it takes to plan, blog, eat right, and exercise, because I don’t want to neglect others. That’s a dumb excuse!

I have to be selfish right now. Today my exchange student missed the bus and came in and said “I need a ride to school”. I told her I couldn’t take her. I was just leaving to walk to my water aerobics class and didn’t want to miss it. Now I’m feeling guilty, but a little proud for not breaking my commitment to myself. She called a friend and got to school on time, so it all ended okay anyway.

I’m the Compassionate Service leader in my church and a lady needs a ride to physical therapy every Monday and Wednesday at 10 AM for the rest of the month. I’m going to have to find other people to take her, because I have aerobics at 10 on those days. I’m feeling really guilty about that as well I hate guilt!

Tim suggested I buy the book “Color Code” by Dr. Taylor Hartman. In the book, Hartman categorizes personality traits into colors. Tim said I’m a BLUE. Blue people act on emotions and crave appreciation. That’s me all right. I guess I’d better buy the book and figure out what blue people do to lose weight!

It takes a lot of work to lose weight. It is human nature to rationalize and slip back into old habits, and that’s what I’m starting to do. I know that not many people succeed in losing weight and getting into shape, but I don’t want to be average. I want to succeed! Starting today, I’m going to put in even more effort to Choose The Right!

Week six, Day five.

2010-04-30T15:01:00.000-07:00

Has anyone ever gotten tired of eating? Trying to lose weight is tedious and blogging about it is tedious. I’m lucky I’m not a binge eater and I don’t really have food cravings because if I did, I may have given up by now. My biggest challenge is sticking to my goal of having 30 g protein, 25 g carbs and 8 g fat five times a day. I’m getting to the point where it would be so much easier to just not eat! I know that starving doesn’t work, so I just keep plugging away.

Today I sat my keychain trainer up to the hardest workout and walked to aerobics, worked extra hard in the water and walked home really fast. I burned over 600 calories and I plan on doing that every Monday, Wednesday and Friday. I hope I’m in a better mood tomorrow. I’d love to come up with something interesting and fun to blog about besides boring old food!

Week Six

2010-04-29T12:26:00.000-07:00

I talked with my trainer Tim again yesterday. I only lost one pound again last week and I'm at the half-way point. I've lost 9 lbs and my goal was to lose 10 lbs in the first 5 weeks and 10 lbs in the last 5 weeks. The fist 10 pounds are the easiest, so I've really got to do better! He told me the best thing I can do is BLOG EVERY DAY. I was out of town again for most of the week last week but that’s no excuse for not being diligent. Sitting down every day to write about my feelings, successes and disappointments will really help me, so again I am committing to writing a little bit every day.

Tim gave me some good advice about the foods I’ve been eating:

Ground beef – rinse it in hot water before eating or mixing with other ingredients. This will remove a lot of extra fat.
Substitute ground turkey or chicken for ground beef.
When eating cheese, avoid cheddar cheese and check labels for the cheese with the least fat and calories
Instead of having cheese and crackers, have cheese with an apple.
Avoid salt!
Only eat Greek yogurt.
Eat 3 or 4 egg whites a day.
Boil some chicken breasts and have them available in plastic bags to grab on the go.
Eat sliced unsalted almonds.
Be sure to take 2 fish oil tablets with breakfast and dinner.

I’m also going to start harder and longer workouts. Wish me luck!

Week five, day two

2010-04-20T18:13:00.000-07:00

Insulin 101

I’m a little frustrated! I’m sticking to my exercise and diet program, but only losing about a pound a week. I talked to my trainer, Tim, yesterday and he gave some good pointers. The main thing I need to do is avoid simple sugars. I did some research and found that the reason why sugar has such a bad rap has to do with insulin. In the body, insulin is secreted in response to elevated blood sugar levels, such as those that occur after a meal, and it pushes that sugar into storage. First to be filled are the tissues of the muscles and the liver where the sugar (which is what your meal has become) is converted to glycogen. Glycogen is the body's fuel of choice for high intensity aerobic activity because it is readily available and because it is quickly converted to ATP for energy.

Most people only have room to store about 500 calories of glycogen from any given meal. After these storage areas become full, insulin pushes the remaining sugar into the other storage area, FAT STORAGE.

The critical thing is not whether a food has sugar, but how quickly the sugar enters the blood stream. Food is categorized by this rate of entry. This is known as the glycemic index. On this scale table sugar) is given a 100 rating. Foods like honey, cooked carrots, sweet potatoes and other starchy vegetables and fruits including bananas are even higher. Broccoli is rated 34 on the glycemic index. Things like pastas and breads are somewhere in the middle. Fructose or fruit sugar is rated a 20 on the glycemic index (GI). It is one of the lowest GI sugars known. So, if I get a sweet-tooth, it is much better to eat fruit, which I love anyway.

To reduce the impact carbohydrates you should strive to eat foods low on the glycemic scale. I found it extremely interesting that you can also reduce the GI of foods or meals by eating a combination of protein carbohydrates and fat each time you eat. This is why Tim wants me to eat 30 g of protein, 25 g of carbohydrates and 8 g of fat five times a day. Monounsaturated fat (like avocados, almonds and olive oil) are especially good because they do not affect insulin or other hormones and they very effectively lower the GI of other foods by slowing absorption. Adding small amounts of fat to each meal also results in the release of certain hormones from your stomach that will help you feel satisfied and reduce the number of meals you need which will assist you in reaching your ideal weight. Tim suggested I take two soft gels of fish oil with breakfast and two with dinner.

So, in summary, insulin converts sugar to fat, fruit isn't bad depending upon which fruit you choose; eating protein, fruit and carbohydrates together helps more; and large amounts of any carbohydrate will increase blood sugar levels rapidly which can result in excess fat storage.

Week four, day four

2010-04-15T17:42:00.000-07:00

I love oatmeal with brown sugar and blueberries for breakfast. It is packed with nutrients and extremely good for lowering cholesterol. Brown sugar, even though it is better for you than white sugar, is still pretty darn bad for someone trying to lose weight. Tim told me about a zero calorie sweetener called Stevia that is 10-15 times sweeter than sugar and healthier as well. It is also better than other sugar substitutes. I did a little research and found that aspartame is the number one sugar substitute in the

United States

, but it has been linked to tumors, seizures, blindness and mood swings. (I don’t like the taste or after-taste of it either.) After hundreds of years of use in South America, decades of use and study in

Japan

, and many years of study in Europe and the

United States

, Stevia sweetener has not been linked to a single harmful side effect for humans.

I tried it on my oatmeal this morning and it was pretty good, thanks Tim! I think the only place you can purchase it is in health food stores, but I’d highly recommend it.

I’m really doing well on my diet, so far this week. I have been within 10% of my target numbers for calories, protein, carbs, and fats every day so far!

Week four, day two

2010-04-13T16:37:00.000-07:00

It is good to be home! I talked to my phone-in trainer, Tim, yesterday. He was nice enough to give me a break from logging my food intake while I was out of town. Now to get me back on track, I need to send him my daily food intake every day and I need to be within 10% of my target numbers for calories, fat, carbs and protein. I was able to do that yesterday and I’m determined to do it again for the rest of the week.

I have another daughter who is expecting a baby. She's due next month and lives in Salt Lake City. I’ll be going to stay a week with her too. (Go Granny Go!) Tim just happens to live in Salt Lake, and he said that if I can lose 10 lbs by the time I get there, he’ll work me out in his gym every day I’m there. Great incentive! I’ve never had a personal trainer before, let alone one of Tim’s caliber, so I’m totally stoked!

I can’t believe how into exercise I’m getting. Yesterday , it was chilly for SoCal, (55 degrees) Normally when it’s that cold, the last thing I’d want to do is get in an outdoor swimming pool. But I was truly excited about going to water aerobics! First, I walked for half an hour to the pool. then while we were in the water it started raining, but we just kept going. I felt I was in Navy Seal training! Then I walked back home in the rain. Who is this woman?

Week three, day seven

2010-04-11T21:26:00.000-07:00

Oh, the pleasures of flying stand-by! I retired from the airline business last year, so I have the privilege of flying all over the world at a fraction of the cost of a regular ticket. The catch is, I have to go stand-by. It worked out perfectly when my daughter went into labor two weeks early. I just went to the airport and got on the next flight to North Carolina and in seven short hours, I was there! No such luck getting back home.

I tried to get home on Thursday, but didn’t make it. I tried to fly out on Friday morning and didn’t make it. I finally got out of that tiny little airport at 4:30 PM and got home about eight hours later.

Needless to say, it’s not possible to get much exercise when you’re sitting at the airport for two full days, and it’s also hard to eat right I did the best I could. I had my protein powder with me and that was a life saver. Don’t leave home without it!

All in all, I was away from home for 9 days and still managed to lose one pound. Not a big achievement, but at least I didn’t gain anything. I talk with my coach Tim in the morning and I’ll get back in the healthy routine that I plan on sticking to!

PS, I get to go back to Water Aerobics tomorrow, yay!

Week three, day three

2010-04-07T19:02:00.000-07:00

OMG, it is going to be so hard to leave these two little sweethearts, but I’m going home tomorrow. I sure hope I didn’t get too far behind on my 10-week program. I haven’t weighed or measured myself, so I don’t know if I’ve made any progress this week. I’ve tried really hard to stick to the program…but… I was totally weak today. I had a piece of, da-da-da, the dreaded Birthday Cake :( Aren’t you supposed to lose your taste for sugar if you go without it for a while? You’d never know it by me. It was THE BEST cake I’ve ever tasted in my whole life!

I feel guilty and promise that I'm going to work twice as hard when I get home.

Our daily walks now include half the neighborhood. I'm the Pied-Piper Grandma of Newport, North Carolina. Here's some cute pics.

Here's how they get around in this neighborhood. I don't know who this guy was, but he sure was friendly!

Week three, day one

2010-04-05T19:48:00.000-07:00

Whoops, I skipped a day or two sometime last week. Time flies when you’re having fun!

Here’s my little Easter Girls.

I'm still in North Carolina and today I had my phone-in meeting with my trainer Tim. He was totally complimentary! He was proud of me for sticking to the script, even though I’m away from home. He said a lot of people in my situation would use this as an excuse to slack off on the diet and exercise. He said I was doing so well that I didn't have to send him my phone log until I get back on Friday. Yay Tim!

My darling friend Malissa wrote on her Facebook about me. (She’s a total fitness rock-star and as beautiful on the inside as she is on the outside) and Tim commented. I just have to post their comments:

Malissa Winters GET IN SHAPE, GRANDMA! For all of you that have struggled with a diet, routine etc. I invite you to please FOLLOW my friend Debbie on her "Fitness Journey" over the next 6 weeks (4 completed=10 Total) She is a beautiful inspiration, motivating people one week at a time with her awesome hard work and results. She is being held accountable for EVERYTHING she eats & her exercise etc. Debbie is pretty amazing and very determined to get happily get through this 10 week journey. For More Information on this 10 week Program, contact either Debbie via her blog or Tim Misewicz here on Facebook or www.ten-weeks.com.

Good luck Debbie, you are Rocking It Girl! Keep up the amazing work, I can't wait to see you at the journey's FINISH LINE!! We are so proud of you! Congrats to you and your family on little Avreigh Joy!!!!
Many Blessings!

Linda Secretan likes this.

Tim Misewicz

Even with a cross-country trip to see her brand new Grand baby, she's keeping her word! She is the perfect example for all those who let small bumps become brick walls...stopping them dead in their tracks. There's always an excuse to be found if you look hard enough, which is why this is so inspiring.

Yesterday at 10:21am

Malissa Winters

You are absolutely correct Tim. If you want it bad enough there are NO EXCUSES, just RESULTS! I am so proud of her. I'm next!!

With that kind of friendship and support, I’d have to be a complete idiot to blow this awesome opportunity to succeed.

Week two, day 5

2010-04-04T13:22:00.001-07:00

It is so much fun here in North Carolina. My son-in-law is such a kind and gentle man. You’d never know that this summer he’ll be a Major in the Marines. He really makes me feel welcome in his home. He’s so cute with his wife and two daughters and I just love him.

I’m here to help, but my cute daughter is up and running around the house. She’s feeling wonderful for a woman who just gave birth. About all I do is cook, and I'm doing a pretty good job of keeping the family on my healthy diet. Other than that, I play with Teal and hold and squeeze little baby Avreigh.

Teal and I went on our walk again today. This time she took me on an adventure through the woods. It was “a shortcut” to the Bogue Sound (close to the Atlantic Ocean). I had to carry her bike for about 2 blocks though the woods, but it was worth it. It was awesomely beautiful! I listened to the “48 minute Kathy Smith walk” on my keychain trainer twice and was working on he third time before we got home. We were both pooped, but I get to count this day as my other 500+ cal workout.

Week two, day 4

2010-04-03T17:59:00.000-07:00

I’m in North Carolina at my daughter’s home. She gave birth yesterday to a little 7 lb.19 ½” baby girl named Avreigh Joy. The baby is healthy, beautiful, and happy and so is her Mommy (and sister and Daddy). We brought them home from the hospital today exactly 24 hours after the birth.

Here's a picture of Teal, Avreigh, and Grandma getting in the car to go home from the hospital.

Dieting and exercise is really hard to keep up with in the middle of all this. My 5 year old granddaughter Teal and I got our exercise in early this morning. I walked and she rode her bike with training wheels. We did a lot of stopping to look at butterflies, bugs and pick wild flowers. I was walking in place, waiting while she was picking a flower, and she said, “Grandma, do you have to go potty?”

It was really fun. My goal this week is to teach her to ride her two-wheeler without training wheels. I hope she’s a quick learner, I’m not sure how long I can run up and down the street!

I’m sure glad I brought my protein powder with me. It comes in handy when you’re hungry and all you have to choose from is fast food at the airport, fast food at the hospital, and fast food with the family. Today on the way back from the hospital, we stopped for lunch. I thought I was eating smart by ordering a charbroiled chicken wrap from Chick-fil-a. It had a bunch of vegetables and some chicken wrapped up in a tortilla and sounded pretty healthy. It was, but when I got home and looked up the nutrients in that innocent little wrap I was shocked. It had 410 calories (I’m only supposed to eat 300, 34g protein, (good, I should have 30g), 46g of carbs (I should only have 25) and 12g of fat (I should have 8g).

It wasn’t a catastrophe, I just went home and had a healthy home-made dinner and ended up pretty close to my daily number goal.

Week two, day 3

2010-04-01T08:51:00.000-07:00

This isn't an April Fools joke! My daughter Stacy in North Carolina is in labor with her second little daughter. I'm on my way to the airport to be with Stacy, Jason, Teal and baby Avreigh (I think that's the way they're going to spell her name.) I'll post pictures tomorrow!

Week two, day two

2010-03-31T14:38:00.000-07:00

OMG, I drank an innocent glass of grape juice today. I just about fainted when I read the label and found I’d just consumed 160 calories and 40g of carbohydrates. I wanted to stick my finger down my throat and throw it right back up. I thought grape juice was supposed to be good for you! It did have some vitamin C in it, but what a price to pay. I can eat a 50 calorie orange that only has 11 carbs in it and get more vitamin C. Good to know. Also a good lesson to read the labels before I eat or drink something, not after.

I think one of the reasons I’m able to stick to my target numbers (300 calories, 30g protein, 25g carbs, and 8g fat 5 X day) is because I stopped drinking coke about a year ago. I used to love that stuff more than anything else I could possibly drink. It was heaven every time I tasted that yummy “cancer in a can”. Kangen Water helped me kick that bad habit.

I read a new study from John Hopkins Bloomberg School of Public Health that said “reducing liquid calories, especially those that come from sugar-sweetened drinks like sodas, punches, and packaged fruit juices is one of the most effective ways to help people lose weight and keep it off.” The single largest source of calories in the American diet is from liquids, with soft drinks leading the way. It’s also totally hard to track the amount of calories in beverages because we enjoy those "unlimited refills" in those “Big Gulp” containers!

Now I drink at least a gallon of Kangen Water every day...and you can bet your sweet boots I won’t be drinking anymore of that evil grape juice!

Week 2 Day One

2010-03-30T14:11:00.000-07:00

I’m feeling really self-absorbed writing about myself all the time, but I need to get past that. If I can help others while I helping myself, it will be well worth it. Today will be very educational for people who want to get in shape and lose weight because I talked with my phone-in-trainer Tim.

Tim is great; I’d highly recommend him to everyone. I’m going to keep you updated on everything he asks me to do, and if you follow this blog you’ll learn a lot. If you sign up as a follower on the blog, you won’t be sorry!

Tim has been training people for over 25 years and has tried many different ways to help people lose weight. Having people eat what they want, but sticking to the daily nutrient numbers he suggests is the only way to get them to stay on their diet. Trying to follow someone else’s list of what to eat works for a while, but in a very short time people tire of it and drop out. He promised that if I believe in him and do the work he asks, I’ll see the results. I do believe in him 100% and I’m excited to get in shape by my
BIG 6-0.

Planning meals and logging nutrients is a huge pain. It takes a lot of time and planning, but it is paying off. I lost 4 lbs my first week. YAY ME! If you’d like a copy of the sheet I use to track my food and exercise, I’d love to send it to you. Just give me a call at 949-419-6510 or send me a message at DebbieFabbri88@aol.com

Tim suggested that I have a whey protein shake before and after every workout. Whey protein absorbs very fast and it helps your recovery. He also asked me to take two omega-3 fish oil tables in the morning and two in the afternoon. These fats help you burn more calories. He suggested I buy them at Costco because they turn over their stock so often that their supplements are extremely fresh. If you take a fish oil tablet and burp it up, it is a sign that the tablets are old.

Tim changed my goals a little for the coming week. I still need to workout six times a week, but I need to burn 500 calories at least twice a week for a total weekly burn of 2500 calories. He lowered my daily calories goat to 1500/day. I’m usually under that anyway, so that should be easy.

Today I drank a shake, walked for ½ hour to water aerobics, worked out in the pool for an hour, walked home (burned 600 calories) and drank another shake. Then I donated a pint of blood to the Red Cross and they gave me a pin for donating a total of 1 gallon of blood (8 different donations) so I’m feeling pretty darn proud of myself. Way to go Grandma!

Week one, day seven

2010-03-29T18:02:00.001-07:00

I don’t have to workout on Sundays, but my husband and I went for a walk for about an hour after dinner. It was a great time to talk about all the little things that we don’t usually bother telling each other. It was fun!

I fixed tons of vegetables for dinner and some chicken breasts. We have two exchange students who live with us, and one of them wants to eat everything I eat so she can lose weight too, and it’s working! She went from 99 lbs to 97 lbs. Her Mom’s going to kill me!

Breaking Bad 5

2010-03-29T17:39:00.000-07:00

Here's Shauna's 5th edition. Can't figure out why she's not interested in any of my boyfriends!

"Shoot gal you can keep all those boyfriends. I just want one that can
crack a whip and say let's get goin girlfriend. You know my dream has
always been to get a cowboy with a testamony. I've been doing pretty
darn good today.

A protein shake for breakfast, a salad and small steak tips for
lunch. Dinner will be another shake and some oranges for a late
snack. Debbie you totally motivate me with your water class, so I
think I'll be going swimming tonight as well. shake it up baby now
twist and shout with all the grannies. yee haw"

MY NEW BOYFRIENDS!!!

2010-03-29T07:44:00.001-07:00

I can't resist posting this. My sister Sherrie sent it to me because it reminded her of our Mom. It's pretty darn funny, but the sad part is, it could be us in a few short years if we're not careful!

I think if we go steady with Will Power and just use John we may never have to date the rest of those losers!

MY NEW BOYFRIENDS!!!
I am seeing 5 gentlemen (give or take) every day!.

As soon as I wake up, Will Power helps me get out of bed.

Then I go to see John.

Then Charlie Horse comes along, & when he's here, he takes up a lot of my time & attention.

When he leaves, Arthur Ritis shows up & stays the rest of the day. He doesn't like to stay in one place very long so he takes me from joint to joint.

After such a busy day, I'm really tired & very glad to go to bed with Ben Gay.

What a life! Oh, yes, I'm also flirting with Al Zymer; or whatever his name is. I forget!

and I'm thinking of calling JACK DANIELS, Jim Beam, Jose Quervo or JOHNNY WALKER to come over and keep me company.

Now remember: Life is like a roll of toilet paper.....the closer it gets to the end, the faster it goes. So have fun, think 'good thoughts' only, learn to laugh at yourself, and 'count your blessings!!!!!!!

Week one, day six

2010-03-28T14:48:00.000-07:00

Man, food is starting to consume my life! It’s not that I crave food, or even that I’m hungry; it is just that I am now aware of everything I eat. The hardest thing for me is getting enough protein.

Tim told me about this website: http://www.livestrong.com/myplate/ It is an excellent way to track all the nutrients in everything you eat. I'm learning that if I get enough protein, I’m getting too much cholesterol. I’m extremely healthy for my age, but I do have borderline-high cholesterol, so I have to watch it.

It really helps to have two protein shakes a day, and my friend Jerry told me to eat one egg mixed with ¼ c egg whites. That way you get a complete protein with less fat and cholesterol. I scrambled them up this morning and they tasted pretty good! Great tip Jerry!

I was really busy today but at 8:00 PM I finally had time to get in a brisk 50 minute walk. I downloaded trainer Kathy Smith on my keychain trainer and away we went. I’m so glad I did, it made me feel proud of myself for not messing up my perfect exercise attendance!

Breaking Bad 4

2010-03-28T14:00:00.000-07:00

Here is Shauna's latest post. Hey Shauna, did you still hit your numbers, even though you ate an ice-cream cone? I know it is possible!

"March 27 Ahhh I just ate an ice cream cone. Once in a while I can treat

myself, I say, yeah right, not when I’m committed to a better me! I had
a piece of salmon and a small salad for lunch. That was good, now
I’m going to walk with Kathy Smith over to the gym. She sure gets me
going with the crazy upbeat music. I’m going to send Tiffinni in

Canada

a keychain trainer, because she just got a brand new
treadmill for her birthday from her husband Greg.

week one, day five

2010-03-27T18:39:00.001-07:00

Did I ever mention that I LOVE living in Southern California? I don’t ever have to go to the gym, I just workout outside. I’m crazy about my water aerobics class! Water Aerobics are low impact and offer a fun, fast paced workout designed to shape you up with little to no stress on your back or knees. First we do cardio conditioning, then total body resistance work and toning. I thought it was just for old ladies, but there are men and women of all ages in my class. It is totally fun, an awesome workout, and I’m starting to get a tan!

That’s the good news. I didn’t do as well with my food intake. My friend and I went to Hollywood and Venice Beach most of the day. Even though I was very aware of what I was eating and tried to hit my numbers, I didn’t do as well as I do when I eat at home. Next time I’m going to be sure to take along some protein powder and fruit and see if I can do better.

Week one, day four

2010-03-27T12:31:00.000-07:00

Tomorrow...Tomorrow...I love ya, Tomorrow, you're always a day away! That can't be my motto anymore!

I’m almost 60 years old and I have never really gone on a diet and stuck to it. I just keep gaining about 3 lbs every year and that adds up to a lot! I’ve attempted to go on a diet many times, but never succeeded. It seemed like I was always hungry and my junk food cravings were always a lot stronger than usual when I was trying to lose weight.

This time it is different. I know it hasn’t even been a week yet, but I know I will succeed. I have to! I’m not only accountable to my trainer Tim, but I’ve blogged about it, tweeted about it and told my whole family and all of my friends about it. Accountability is the key!

Another thing that is extremely important is planning. On this program, if you don't plan, you are doomed to fail. Planning isn’t one of my strong points, to say the least, so I have to put extra effort into each day’s activities and meals. It is probably taking me a lot longer than your average list-making – Day Planning - Outlook following - overachiever, but it’s never too late to change, right?

So far, I’m an A student on the exercise side. I haven’t missed a day of my one hour (or more) workout commitment. I love using my keychain trainer. I download a different walking workout every time I go out and feel like I’m getting a lot more out of the hour I put in. I think I’ll keep the walking up for one more week, and then add some other exercises. Tim said I could do whatever exercise I feel comfortable enough to stick to, as long as I go for an hour six times a week and at least one of those days burn more than 500 calories.

I need to keep track of calories, protein, carbohydrates, and fat grams and today I was under on all four them. Poor planning! I know that skipping food doesn’t work and I’ll do better tomorrow!

Women Should Exercise an Hour a Day to Maintain Weight

2010-03-27T10:52:00.000-07:00

Los Angeles Times March 24, 2010

Gloria Hale rose at 5:30 a.m. Tuesday, as usual, to swim laps before work. Active though she is, however, the 55-year-old Orange County woman was a bit stunned to learn the latest advice from researchers regarding exercise -- that women should work out 60 minutes a day, seven days a week, to maintain a normal weight over their lifetime.

"Most people are going to say, 'No way. I don't have time for that,' “said Hale, a trim 5-foot-5 and 138 pounds.

The 60-minute-a-day recommendation, released online Tuesday in the Journal of the American Medical Assn., is aimed at women of normal weight who don't want to diet but do want to avoid gaining weight over time. Most Americans gain about 1.5 pounds a year between age 25 and 55.

But the issue of how much exercise is required to maintain a normal weight is far from settled. Other exercise experts say that an average of 35 minutes a day, seven days a week, is probably sufficient. But that's still a lot of exercise.

"We wanted to see in regular folks -- people not on any particular diet -- what level of physical activity do you need to prevent weight gain over time," said the lead author of the study, Dr. I-Min Lee, an epidemiologist at Brigham and Women's Hospital in Boston and an associate professor of medicine at Harvard University. "It's a large amount of activity. If you're not willing to do a high amount of activity, you need to curtail your calories a lot."

The study was based on surveys of more than 34,000

U.S.

women who were, on average, age 54 at the start of it. They reported their physical activity and weight, as well as health factors such as smoking and menopausal status, over 13 years. On average, the women gained 5.7 pounds during the study.

Only those women who were normal weight at the start of the study and engaged in moderate-intensity activity an average of 60 minutes per day, seven days a week, maintained a normal body weight, defined as a body mass index of less than 25. That amount of exercise is three times higher than the amount recommended by the federal government -- 150 minutes per week -- to lower the risk of chronic ailments such as heart disease.

"You can still do much for your health with a lower level of exercise," Lee said. "But if you want to exercise for weight control, it's 60 minutes a day."

Moderate-intensity activity was defined in the study as walking or hiking, jogging, running, bicycling, aerobic exercise or dance, use of exercise machines, yoga, tennis, squash, racquetball and swimming. Housework and gardening were not included in the analysis.

It's unclear what level of physical activity younger women need to maintain weight. Studies in men have consistently shown they require less exercise to maintain body weight.

The study does not prove that this level of exercise is the only factor in maintaining a normal weight. It's possible that other factors contribute, said Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine. Klein was not involved in the new study.

"Women who decide to be physically active may also decide to eat healthier and do other things to maintain a normal body weight," he said. "This study doesn't tell you it's the physical activity."

Some people who exercise a lot, he said, will eat more as a result. Others will be so tired from exercise that they don't do much activity the rest of the day.

"It's complex," Klein said. "It's all about energy balance. It takes a very small imbalance to gain a significant amount of weight over many years."

Although few randomized, controlled studies -- the gold standard in research -- have looked at the issue of weight maintenance over time, they tend to point to about 200 to 250 minutes of exercise a week, said Dr. Joseph E. Donnelly, director of the Energy Balance Laboratory at the University of Kansas.

"But there is huge individual variation," he said. "It's very difficult to filter out what it takes for the average person not to gain weight when you don't do randomized studies."

Given the new advice, however, Hale says she's happy she took up swimming. "It's easy on my joints," she said, "and it's something I'll be able to do the rest of my life."

Week one, day three

2010-03-25T15:00:00.000-07:00

One thing I can say about this 10-week program is I’m always full! I didn’t realize that skipping meals and eating an unbalanced diet was making me gain weight until now. I really have to eat a lot to hit my numbers. It’s also a lot easier to skip junk food and sweets because it’s such a big pain to look up the carbs, protein, fat and calories and write it all down!

I made a great new discovery today. Whey protein powder tastes A LOT better than soy protein! That soy was pretty nasty stuff. Whey Rules!

Another thing that’s great is I have tons of energy and I’m sleeping better. I conk out as soon as my head hits the pillow.

I’m also working out a lot harder in my water aerobic classes. I used to just go through the motions, now I put a lot more effort into every move.

I can’t wait to start seeing some positive results!

One-third of breast cancer cases avoidable

2010-03-25T14:12:00.000-07:00

You know when you get a new car, you notice that make and model a lot more than you ever did before? That's exactly what's happening to me with diet and fitness. Here's more proof that diet and exercise will make a valuable difference in our lives. (The recommendation to stay slim has only been proven for breast cancer in post-menopausal women.)

USA Today March 25, 2010

BARCELONA, Spain (AP) — Up to a third of breast cancer cases in Western countries could be avoided if women ate less and exercised more, researchers at a breast cancer conference said Thursday.

While better treatments, early diagnosis and mammogram screenings have dramatically slowed the disease, experts said the focus should now shift to changing behaviors like diet and physical activity.

"What can be achieved with screening has been achieved. We can't do much more," Carlo La Vecchia, head of epidemiology at the University of Milan, told The Associated Press. "It's time to move onto other things."

La Vecchia spoke Thursday on the influence of lifestyle factors at a European breast cancer conference in Barcelona. Breast cancer is the most common cancer in women. In Europe, there were about 421,000 new cases and nearly 90,000 deaths in 2008, the latest available figures.

The United States last year saw more than 190,000 new cases and 40,000 deaths.

A woman's lifetime chance of getting breast cancer is about one in eight. Obese women are up to 60% more likely to develop any cancer than normal-weight women, according to a 2006 study by British researchers.

Many breast cancers are fueled by estrogen, a hormone produced in fat tissue. So experts suspect that the fatter a woman is, the more estrogen she's likely to produce, which could in turn spark breast cancer. Even in slim women, exercise can help reduce the cancer risk by converting more of the body's fat into muscle.

Any discussion of weight and breast cancer is a politically sensitive topic, for some may misconstrue that as the medical establishment blaming victims for getting breast cancer. Victims themselves could also feel guilty, wondering just how much a factor weight played in their getting the disease.

Ian Manley, a spokesman for Breast Cancer Care, a British charity, said his agency has always been very careful about issuing similar lifestyle advice. "We would never want women to feel responsible for their breast cancer," he said. "It's a complex disease and there are so many factors responsible that it's difficult to blame it on one specific issue."

The recommendation to stay slim applies only to breast cancer in post-menopausal women, as there isn't enough evidence to know whether this applies to younger women.

Other lifestyle factors like smoking and spending time in the sun have long been implicated in lung cancer and melanoma. Experts say there is now increasing evidence that what people eat and how much they weigh can contribute significantly to whether or not they develop cancers including those of the colon, stomach, and esophagus.

La Vecchia cited figures from the International Agency for Research on Cancer, which estimated that 25 to 30% of breast cancer cases could be avoided if women were thinner and exercised more.

That means staying slim and never becoming overweight in the first place. Robert Baan, an IARC cancer expert in Lyon, France, said it wasn't clear if women who lose weight have a lower cancer risk or if the damage was already done from when they were heavy.

Drinking less alcohol could also help. Experts estimate that having more than a couple of drinks a day can boost a woman's risk of getting breast cancer by four to 10%.

After studies several years ago linked hormone replacement therapy to cancer, millions of women abandoned the treatment, leading to a sharp drop in breast cancer rates. Experts said a similar reduction might be seen if women ate better — consuming less fat and more vegetables — and exercised more.

Michelle Holmes, a cancer expert at Harvard University, said changing things like diet and nutrition is arguably easier than tackling other breast cancer risk factors. "Women who have early pregnancies are protected against breast cancer, but teenage pregnancy is a social disaster so it's not something we want to encourage," she said in a phone interview from Cambridge, Massachusetts. "But there's no downside to reducing obesity and increasing physical activity."

She also said people may mistakenly think their chances of getting cancer are more dependent on their genes than their lifestyle. "The genes have been there for thousands of years, but if cancer rates are changing in a lifetime, that doesn't have much to do with genes," she said.

In the 1980s and 1990s, breast cancer rates steadily increased, in parallel with the rise in obesity and the use of hormone replacement therapy, which involves estrogen.

La Vecchia said countries like Italy and France — where obesity rates have been stable for the past two decades — show that weight can be controlled at a population level. "It's hard to lose weight, but it's not impossible," he said. "The potential benefit of preventing cancer is worth it."

The American Cancer Society recommends 45 to 60 minutes of physical activity five or more days a week to reduce a women's risk of breast cancer.

In one study from the Women's Health Initiative, as little as 1.25 to 2.5 hours per week of brisk walking reduced a woman's risk by 18%. Walking 10 hours a week reduced the risk a little more.

Breaking Bad 3

2010-03-25T12:46:00.000-07:00

Here is Shauna's March 24th installment. Way to go Shauna!

"I'm feeling so good about my eating plan. Yesterday I had fruit which
I don't eat enough of . Because I don't take time to prepare and it
takes too long to eat, so I put it all in a blender and drank it with a
little spinach and a pinch of kale. I had a California sushi roll for
dinner. MY plan is to stay away from fast food, which is so tempting
when you're single and don't want to cook for one. Tomorrow I'll spend
some time planning and preparing all my food for a week. That way I
won't grab the wrong things. Kathy Smith is waiting on my nextfit
trainer , we are all about walking outside today. I'm starting to
like her."

Breaking Bad day 2

2010-03-24T15:09:00.000-07:00

Here is Shauna's post for March 23. I'll be sure to let you know when she sends her picture in her biking shorts and sports bra!

"Wow yesterday I had a great workout with my keytrain, trainer Kathy
Smith. She kicked my butt. I realized I was working out at a medium
level and had a hard time keeping up. Today I'm going to configure
down to a beginning level I burned around 400 cals.yesterday and
dropped a pound. I expect in the beginning a lot might be water
weight. I believe when I follow Tim's plan with Debbie I will
eventually get to the fat weight. Today is the beginning of my
learning curve about protein carbs. etc. Also I am not looking
forward to the dreaded side shot of my body Tim wants. This is going
to take courage. "

Week one, day two

2010-03-24T14:59:00.000-07:00

This was my best food day so far. I was 43 calories over my target, 10 g under for protein, 4 g under for carbs and 2.7 g over for fat. Not too bad, but I still need to do better.

I really like using my keychain trainer. It’s an audio fitness system where you go online and download workouts on an MP3 player. You have a “personal coach” giving you exercise directions in your ear while cool music plays in the background. You can customize your workout based upon your own weight loss and fitness goals. The coach speaks to you throughout your workout, guiding you through your exercise.

The computer recommended that I start out by walking for 50 minutes a day. I’ve been using famous trainer Kathy Smith. I had my third workout with her today and noticed that each day I received different instructions with different music. I like that; it won’t get boring that way.

Breaking Bad

2010-03-23T16:41:00.000-07:00

My BFF and fellow Grandma, Shauna is inspired! She’s going to join me in my Get in Shape journey! She also started on Monday! Her posts will be cleverly entitled “Breaking Bad” and we’re going to put her weekly pictures right beside mine. Way to go Shauna!

If anyone else wants to join us, please be my guest! The more the merrier! You can either send your stories to: Debbie@AvantiWellnessWater.com or write them yourself in the comments section after each of my posts..

Here’s Shauna’s cute picture and first installment:

March 21, 2010 BREAKING BAD No more sitting around sniffing sugar. I'm joining
Debbie and recruiting myself to loose weight and get fit. I'm taking a giant step by putting my picture on this blog. Debbie you have
inspired me now we are in this together. I'm tying up my tennis
shoes and going for a walk. oops first I have to throw my favorite
oatmeal cookies away.

Week one, day one

2010-03-23T16:13:00.000-07:00

Tim’s pep talk really helped me today. I have a lot more confidence in myself and now that we’ve broken it down to 30 g protein, 25 g carbohydrates and 8 g fat per meal (5 per day), it does seem pretty simple. I was a lot closer to my target food intake... but not right on. I had a piece of delicious roast for dinner which helped boost my protein, but in turn I went 7 g over my fat target.

I used my keychain trainer and walked the mile to and from my water aerobics class and burned 640 calories today. I can cross the 500 calorie workout off my list for this week!

Day One of My Ten-Week "Get in Shape Grandma" Program

2010-03-23T15:19:00.000-07:00

March 22, 2010. I was so happy to speak with my trainer Tim this morning. I truly needed help! He looked at my practice food log from last week and said “Now you know what "normally happens" when people start to navigate their way through this jungle” He promised it will be much easier as we go along.

He said that he likes to start out by letting people “skin their knees” (trying to eat correctly all by themselves). Now he is going to pick me up and help me along. He said to use last week as a learning experience. I’m on a journey to learn healthy habits and change bad habits. Yay Tim!

He could see by my posts that I’m overwhelmed with too much information. He said I needed to educate myself, not try to get an overnight PHD, I simply need to hit my target numbers!

The main thing is to set goals, hit my numbers, and keep it simple. Tim’s most successful clients eat 20-30 food items over and over all week long and they are usually within 5 g of their target numbers each day. I want to be like them! I asked him if I could see food log samples of these super-stars and he wouldn’t let me. “Other people’s menus and lists don’t work”. I need to eat what I like and there’s nothing I can’t eat… portions are the key! I need to hit the target numbers, not eliminate the food I love.

My goal is to lose at least 2 lbs a week for 10 weeks by exercising 6 days/week and sticking to this food plan: 1548 calories a day, taking in 138 grams of protein, 155 g. carbohydrates and 42 g fat. It’s that simple. My basic formula is to eat 5 small meals per day with 30g protein, 28g carbs and 8g fat. Always hit these numbers!

Protein is the most important element, and so far the hardest number for me to hit. Tim suggested I get protein powder and drink protein shakes throughout the day. I found that it tastes the same (yucky) whether I mix it with soy milk or skim milk, so I’m using soy. Soy milk has less calories, carbs and cholesterol and almost as much protein.

I’m posting my pitiful “before” picture today. That alone should prove my loyalty and commitment to this program: Set Goals, Hit Numbers, and K.I.S.S!

March 21

2010-03-23T11:34:00.000-07:00

Today is the last day before I officially start my 10 week training/diet program with Tim. I followed the Eating plan for 1500 calories list that I posted on March 19 to a tea!

I ended up with too little of everything except carbs! I totally need help!

Saturday, March 20

2010-03-21T17:56:00.001-07:00

I attended a seminar most of the day today. I gobbled down 2 waffles with peanut butter and jelly and a glass of skim milk before I left. Bad choice! I had way too much peanut butter, which meant way too much fat.

I ate everything they server at the luncheon, bad choice #2. I also drank 2 glasses of the most wonderful fresh lemonade on earth, but it contained almost 200 calories and tons of carbs!

I won’t mention dinner. It was that bad!

I ended up with too many calories, carbs and fats and still not enough protein. I’ll never lose weight this way!

The best thing I did was go for a walk when I got home at 9:00 PM. I downloaded the famous fitness trainer Kathy Smith’s 50 minute walking workout on my new MP3 “keychain trainer” and went on the hardest “walk” I’ve ever been on in my life! She has you pump your arms (I’ve never had sore arm muscles from a walk before) and go at different degrees of speed and difficulty. She gave great hints and encouragement and I burned over 300 calories, who-hoo!

Sleep More, Lose Weight

2010-03-21T17:02:00.000-07:00

I love this idea! Sleep More, Lose Weight! I can do that!

Research shows that lack of sleep might be related to weight gain. The reason could be due to changes in levels of the hormone leptin, which suppresses the appetite, and grehlin, which makes you hungry. Sleep deprivation lowers leptin and raises grehlin, and that seems to make people crave high energy foods. For good health, try to get 7 to 9 hours of sleep every night.

Sleep More, Lose Weight

Getting Enough Snooze Time May Be the Best Diet Secret of All

By Mary Shannon, About.com Guide

Updated: September 07, 2007

If you want to lose weight, experts say you need to get enough sleep. Specifically, researchers have reported that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.

Those women who slept 6 hours per night were still 12% more likely to experience major weight gain, and 6% more likely to become obese, compared to women who slept 7 hours a night.

This is the largest study to track the effects of sleep habits on weight gain over time; it included nearly 70,000 middle-aged women.

The women were first monitored in 1986, and they reported their weight every 2 years for 16 years. At the start of the study, the women who slept 5 hours or less per night weighed an average of 5.4 pounds more than those sleeping 7 hours. They also gained an additional 1.6 pounds more over the next 10 years. While that doesn't sound like a significant amount, it adds up. That's 16 pounds in 10 years, and 32 pounds over a 20-year period.

"That's an average amount -- some women gained much more than that," says lead researcher Sanjay Patel, M.D., Assistant Professor of Medicine at Case Western Reserve University in Cleveland, OH. "Even a small difference in weight can increase a person's risk of health problems, such as diabetes and hypertension."

Women Who Sleep Less, Eat Less...and Still Gain

The researchers looked at exercise habits to determine if they could account, in part, for the findings. But they didn't discover any differences in exercise levels or physical activity that would explain why the women who slept less weighed more.

Were the women who were getting less sleep also eating more?

The answer was no. In fact, the opposite was true.

"Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more," Patel says. "But, in fact, they ate less. That suggests that appetite and diet are not accounting for the weight gain in women who sleep less."

Understanding the Reasons

The study participants did not identify the specific factors that contribute to weight gain in women who had less sleep.

"We don't have an answer from this study about why reduced sleep causes weight gain, but there are some possibilities that deserve further study," Patel says. "Sleeping less may affect changes in a person's basal metabolic rate (the number of calories you burn when you rest). Another contributor to weight regulation that has recently been discovered is called non-exercise associated thermogenesis (involuntary activity, such as fidgeting.) It may be that if you sleep less, you move around less, too, and therefore burn up fewer calories."

Another important factor to consider, as discussed in my book, The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss, , is the impact of sleep on cortisol levels. Insufficient sleep can cause the release of additional cortisol -- the stress hormone -- and can stimulate hunger.

According to the National Sleep Foundation, the average woman gets only six and a half hours of sleep per night. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health.

Inadequate sleep:

· interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.

· drives down leptin levels, which causes the body to crave carbohydrates.

· reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.

· can lead to insulin resistance and contribute to increased risk of diabetes

· can increase blood pressure

· can increase the risk of heart disease

Even in young, healthy people, a sleep deficit of three to four hours a night over the course of a week has a triple-whammy effect on the body.

Friday. March 19th.

2010-03-21T16:58:00.000-07:00

I went to water aerobics for an hour today. I love that class. We swim outside and the weather was beautiful today in Irvine, CA., which made it extra enjoyable. I burned 314 calories! Yay! I’d recommend water aerobics for everyone. You feel really light in the water and 30 minutes of full-on cardio was still easy on the joints!

I’m not thrilled at all about my meals. It is a good thing I’m just getting warmed up for Monday, my official first day of the 10-week program. I’m going to have to carefully follow the 1500 calorie plan (March 19^th). Just guessing what to eat isn’t working at all. I still didn’t get the calories, protein and carbs I needed and today I didn’t even eat enough fats.

Eating plan for 1500 calories

2010-03-19T16:39:00.000-07:00

I’m so lost! I need a guide, and I think I found a good one! It is from The Nutrition and Food Web Archive (www.nafwa.org) At least it's place to start!

Eating plan for 1500 calories

There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast. Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace.

The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fireburning strong, it must be fed small doses of wood (ie, fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood.

With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack.

Serving Sizes

Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a pattern which to compare your intake with your goals. Based on the goals set above, try to consume the appropriate amount of food based on the following serving sizes.

Breads, Cereal, Rice and Pasta Group

One serving=80 calories=1 slice bread, 2 slices “extra thin” or “diet” bread, ½ English muffin, ½ frankfurter or hamburger bun, 1 small dinner roll, ½ cup starchy vegetables, ½ cup mashed or 1 small baked potato, ½ cup cooked cereal, pasta, rice, 1 tortilla 6” across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2 rice cakes or 5 mini cakes.

Fruits

One serving=60-80 calories=1 medium portion of fresh fruit: orange, apple, banana, 2 Tbs. Raisins, ¼ cup dehydrated fruit; ½ cup cooked or canned fruit, ½ cup fruit juice.

Vegetables

One serving=25-30 calories= 1 cup leafy green vegetables, ½ cup cooked, ½ cup chopped, ½ cup raw, ¾ cup vegetable juice.

Milk, Yogurt and Cheese

Choose low-fat whenever possible…

One low fat serving=90 calories=1 cup skim or 1% milk, 1 cup non-fat yogurt, ½ cup low fat yogurt, 1 ounce low fat cheese, ½ cup nonfat or 1% cottage cheese.

One regular serving=150 calories=1 cup whole milk or whole milk yogurt, ¾ cup fruit flavored yogurt, 1 ounce of natural cheese, ½ cup cottage cheese.

Meat, Poultry, Fish, Beans and Nuts Group

Choose low-fat whenever possible

One low-fat serving=70 calories=1 ounce of cooked lean meat, fish or poultry, 4 Tbsp hummus, 1/3 cup cooked dry beans, 3 egg whites, 1 ounce low-fat cheese

One regular serving=100 calories=1 ounce cooked meat, 1 egg, 4 ounces tofu, 1 ounce of natural cheese, 1 Tbs. peanut butter.

Breakfast: 400 calories

This is one meal… Feel free to eat this in parts.

Choose ONE of the following:

• Toast (2 slices 100% whole wheat)

• 1 English muffin

• 1 cup bran cereal

• ½ cup Grape-Nuts

• 1 ½ cups Puffed cereal with 3 Tablespoons Wheat Germ

• 1 cup grits

• 1 cup cooked oatmeal

• 1 cup shredded wheat

And ONE of the following…

• 1 cup nonfat or 1% milk

• 2/3 cup plain, fat-free yogurt

• ½ cup nonfat or 1% cottage cheese

And ONE of the following…

• 1 boiled egg (up to 4 per week)

• 1 turkey sausage link

• 2 slices Canadian bacon

• 2 ¼ teaspoons peanut butter

And ONE of the following…

• 1 small banana

• ½ cup orange juice (with calcium)

• ¾ cup red or green grapes

• 1 ounce raisins

• 1 apple

• 1 orange

And…

• 8 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

And…

• 16 ounces water

Lunch: 350 calories

Choose ONE of the following:

• Note: 3 ounces = 1 deck of cards or size of palm of hand

• Grilled chicken on a pita – (3 ounces)

• Tuna sandwich – (3 ounces tuna, 2 slices reduced-calorie wheat bread)

• Chicken/turkey/tuna/beans in salad– (3 ounces /3 slices)

• 1 Tbsp peanut butter sandwich with 1 Tbsp jam on reduced calorie whole wheat bread

• 2 eggs (hardboiled or scrambled) with 2 slices whole wheat toast

• 1 ½ cup low-fat cottage cheese with 2 slices whole wheat toast

• 3 Tbsp. Hummus with lettuce and tomato in a wrap

• Chicken and veggie stir-fry (1½ cups), rice (1/2 cup)

• 1 bowl soup, 2 Saltine crackers, small salad with 2 Tablespoons reduced fat oil and vinegar

• 1 grilled cheese sandwich on whole wheat bread

• Large garden salad large (1 cup leafy greens, 1 cup mixed colorful vegetables, 6 oz sliced chicken, 2

Tablespoons reduced fat oil and vinegar, ½ cup wheat thins)

And ONE of the following…

• 1 cup low-fat yogurt with ½ cup applesauce

• 1 cup non-fat or 1% milk with ½ cup applesauce

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Dinner: 300 calories

Choose ONE of the following:

• 2/3 cup beans and rice

• 2/3 cup whole wheat pasta

• 2/3 cup couscous

• Bread, multi-grain (2 slices)

• 1 cup lentils

And ONE of the following…

• 3 ounces chicken or turkey (white meat, no skin)

• 3 ounces fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh tuna and salmon)

• 3 ounces tofu (not deep fried)

• 3 ounces shellfish (clams, lobster, crab, shrimp, scallops, imitation crab)

• 2 fat-free hot dogs

• 2 ounces lean deli meat

And ONE of the following…

• Garden salad (large = 1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tbsp. Low fat dressing)

• 1 cup broccoli

• 1 cup carrots

• 1 cup non-starchy vegetable (full list at the end)

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Non-Starchy Vegetables

Artichoke

Artichoke hearts

Asparagus

Beans (green, wax, Italian)

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Green onions/scallions

Greens (collard, kale, mustard, turnip)

Kohlrabi

Leeks

Mixed vegetables (without corn or peas)

Mushrooms

Okra

Onions

Pea pods

Peppers (all types)

Radishes

Salad greens (endive, escarole, lettuce, romaine,

spinach)

Sauerkraut

Spinach

Summer squash

Tomato (fresh or canned)

Tomato sauce

Tomato/vegetable juice

Turnips

Water chestnuts

Watercress

Zucchini

What is a Balanced Diet?

2010-03-19T16:17:00.000-07:00

I didn’t do very well on my meal planning yesterday. I had already eaten two meals before I knew I had to keep a log. I didn’t eat enough of anything, except fats, thanks to a fish burrito from Rubios that I had for lunch.

First, I needed to figure out the amount of calories, protein, carbs and fat are in the foods I eat. I found an awesome site called http://caloriecount.about.com I just plugged in what I had eaten and it gave me all the information I needed.

Now I need to get serious and plan a well balanced menu out for a week. Here's what I learned from caloriecount.com:

Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels.

Where to Begin

Two examples of a balanced eating pattern are the USDA Food Guide at MyPyramid.gov and the Dietary Approaches to Stop Hypertension (DASH Diet).
Both eating patterns emphasize fruits, vegetables and whole grains, as well as low or no-fat dairy products, and lean animal proteins. Fish is recommended at least two times per week, beans, nuts and seeds are encouraged, and unsaturated fats are always the fats of choice - like olive oil.

What About Calories?

Your balanced diet must be planned at your own calorie level, and portion size is key. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories, such as fresh fruit and vegetables, lean meat and fish, and whole grains and beans. Low-nutrient dense foods have few vitamins but lots of calories, such as candy bars, soda, donuts and onion rings.

Sample Meals

A high nutrient-dense lunch would look something like this:

2 slices whole wheat bread
Deli turkey
1 slice roasted red pepper
romaine lettuce
1 tsp mayonnaise
baby carrots
hummus
8 oz non-fat milk

A low nutrient-dense lunch would look something like this:

One ground beef hamburger patty
Two hamburger buns
Iceberg lettuce
1 tbsp mayonnaise
1 slice American cheese
Order of French fries, fried in peanut oil
Large regular soda
Candy bar

Know Thyself

What really matters, though, is knowing yourself. You need to make responsible eating choices within the context of your preferences and lifestyle. What are your goals? Which food groups do you like to eat? Which food groups are missing? Do you eat too much sugar, salt and fried food? Which foods are the contributors and what foods can you eat instead? The locus of control rests within you to design the best eating plan for you. Eating healthy takes planning and practice. Keep your balance.

A Differing Opinion

Nutrition guidelines recommend eating a wide variety of foods. But, there's a school of thought that eating variety of foods leads to overeating. There's "the tendency to stay hungry longer and eat more food when flavors are diverse and keep changing", according to Dr. David Katz, who maintains that we "fill up on fewer calories when flavor variety is controlled". You've seen this principle in action when you come home with a load of groceries. Don't you want to sample the wide variety of tasty foods?

SOURCES

· Katz DL, Gonzales M. Way to Eat: A Six-Step Path to Lifelong Weight Control Sourcebooks, 2004

· The United States Department of Health and Human Services and the United States Department of Agriculture, Dietary Guidelines for Americans, 2005 www.healthierus.gov/dietaryguidelines

· The United States Department of Agriculture www.mypyramid.gov

· The National Institutes of Health, Your Guide to Lowering Your Blood Pressure with DASH www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Fitness Boosts Brain Power in Multiple Sclerosis Patients

2010-03-18T17:11:00.000-07:00

Here’s a bit of good news, new study findings suggest exercise appears to protect the brains of people with multiple sclerosis. If it protects MS patients' brains, I’m sure it protects ours as well. Another excellent reason to Get in Shape, Grandma!

MRI scans show less structural damage in those who exercise

HealthDay, Robert Preidt, February 24, 2010

Patients who were classified as being highly fit performed much better on cognitive function tests than less-fit patients. MRI scans also showed that higher levels of fitness were associated with greater volume of gray matter, which is linked to vital brain processing skills, and less damage in parts of the brain where MS-related deterioration occurs.

"We found that aerobic fitness has a protective effect on parts of the brain that are most affected by multiple sclerosis," study lead author Ruchika Shaurya Prakash, an assistant professor of psychology at Ohio State University, said in a news release. "As a result, these fitter patients actually show better performance on tasks that measure processing speed."

Researchers assessed fitness, cognitive function and brain changes in 21 women with relapsing remitting multiple sclerosis (MS).

The researchers also found that fitter MS patients showed less deterioration of brain white matter, which are fibers that connect gray matter areas.

The study findings were released online in advance of publication in an upcoming print issue of the journal Brain Research.

Previous research has shown that exercise promotes production of proteins called nerve growth factors, which play an important role in the growth and maintenance of neurons in the brain.

"Our hypothesis is that aerobic exercise enhances these nerve growth factors in MS patients, which increases the volume of the gray matter and increases the integrity of the white matter. As a result, there is an improvement in cognitive function," Prakash said.

"For a long time, MS patients were told not to exercise because there was a fear it could exacerbate their symptoms. But we're finding that if MS patients exercise in a controlled setting, it can actually help them with their cognitive function," she added.

SOURCE: Ohio State University, news release, February 2010

Wo, oh, what want to know-oh, where does the time go?

2010-03-18T16:02:00.000-07:00

A few weeks ago I was listening to that old Grateful Dead song and I said to myelf, Wo, oh, what I want to know-oh, where does the time go? It dawned me…wo, oh I’m going to be 60 years old in a few months and I’m a Grandma! OMG, what an eye-opener! I said to myself, “If I’m going to BE 60, I sure don’t want to LOOK 60”. After all, 60 is the new 40, right?

I never really went through a mid-life crisis. I had two daughters in my 20’s and two more in my late 30’s, so until 2 ½ years ago, I had young kids at home to keep me young and focused.

I was a Marketing Manager for a major airline and worked with a group of super-sharp young people, all under 40 years old. I was busy and happy and I felt like I was just as young as everybody else. I had my “dream job” for over 15 years, but a few months ago I was offered the “opportunity” to “retire” (go ahead and read between the lines) so I thought I‘d better take them up on the offer.

Now I find myself an over-weight, empty-nester with plenty of time on my hands, and realize it is about time to focus on myself. So here goes, it’s time to GET IN SHAPE, GRANDMA!

Today's Grandmas are not the same as they were 20 years ago. They are still very much alive, vibrant, attractive and healthy women who are now empty-nesters and able to focus on making the most of their lives, right? Right!

Hey, I’m one of those Grandmas! I want to make the most of the rest of my life too! I just need to lose some weight, get in shape, and stay healthy, that’s all. So that’s exactly what I’m going to do! I’m committing to lose 20-30 pounds by my 60^th birthday on August 4^th. Do you think I can do it? YES I CAN, but I’m going to need a lot of help.

My awesome husband Doug is totally supportive and happy that I’m making this commitment! He’s holding me to it, because I’ve never committed before.

I read in Money Magazine about an online training program that sounds like a perfect fit for me. You just download workouts on an MP3 player and have a “personal coach” giving you exercise directions in your ear while cool music plays in the background. Why, that sounds just like my daughter’s “Get in Shape, Girl!” that she loved so much in the early 90’s!

Get in Shape, Girl was Hasbro’s line of exercise equipment made especially for little future-gym-members. The instructions came in pretty pastel colors; there were rhythmic gymnastic ribbons and jumping ropes, and best of all, a cassette audio tape for her to blast while she did her exercises. She dressed up in her leotards, leg-warmers and headband and she was ready to go! She still loves to work out, so I’m hoping this will be just as much fun for me as it was for her 20 years ago.

My friend referred me to a trainer named Tim Misewicz, who helps people all over the county get in shape by talking to them on the phone once a week. It sounded good to me, so I called him today. Wow, he signed me up and we start on Monday. He told me I’d better start unofficially today by committing 100% to his program. To do that, I need to do everything he asks me to do and the first thing is to “tell the world” that I’m going to stick to his 10-week program. I have to put it on my Facebook, Tweet about it and ,,,you guessed it, blog about it too!

Tim said there is no secret to losing weight. The bottom line is very simple: calories IN-calories OUT. If you burn more than you eat, you’ll lose weight. There’s no quick fix. He’s been in the fitness and training business for 25 years and he knows that people never stick to a diet that is given to them, so he’s not going to give me a certain diet to follow. I have to educate myself on what to eat, because if I do, I’ll lose weight and keep it off.

Here’s the daily diet he gave me: 1548 calories, 550 of those calories must be protein, 619 must be carbohydrates, and 378 fats. I have to keep track of everything I put in my mouth for 10 weeks and send it to him once a week before we talk on the phone. He’s holding me accountable, just like Doug is.

I also have to commit to exercise for an hour, six days a week. On at least one of those days I need to burn 500 calories, so if it takes me 2 hours to do it, that’s what I’ll have to do. I get Sundays off, woo-hoo!

He scared me to death, but the more I talked to him the more excited I became. Now I’ve got to spend the rest of the day figuring out how many calories are in what I’ve already eaten and plan my 1548 calorie days for the next week. Wish me luck!

Oh wait, I left out the “best” part. I have to take a picture of myself in bike shorts and a sports bra every week and post it here on the blog. I’m going to look just like the ladies on The Biggest Loser. Thrill, thrill~!