Fat to Fit at 59

My quest to lose 50 pounds in 150 days. (Now that you know about it, I'm committed.)

Day 81—Dining Out: Healthy Choices February 4, 2010

It IS possible to find great-tasting, healthy restaurant meals.

Rush here, rush there—By the time your day is done, you’re exhausted and just want to … you know, “Have A Break Today!” and grab something to eat on the way home.

Take heart. You can give yourself a break, and still stay on your healthy eating plan. Here are a few healthy eat-out options:

Applebees: Offers low-point (Weight Watchers) choices in appetizer, dessert and entree categories.

Chili’s: Nutritional information for lower-fat Guiltless Grill selections are listed on the menu.

Jack in the Box: The chicken fajita pita has only 10 grams of fat. Without the shredded cheese it plummets to 3 grams.

Olive Garden: Offers whole wheat linguine, which has three times more fiber and about 17% fewer carbohydrates than traditional pasta.

Pizza Hut: Fit N Delicious Pizza, which contains less cheese and more sauce, contains as little as 3.5 g fat per slice.

Schlotzky’s:

  • Zesty albacore tuna wrap—311 calories, 7 g fat
  • Chinese chicken salad—127 calories, 3 g fat
  • Fresh fruit salad—123 calories, 1 g fat

Taco Bell: Ordering your entrée “fresco style” (salsa instead of cheese and sauce) cuts fat and calories by about 25%.

Wendy’s: Grilled chicken without the mayo contains just 310 calories and 8 grams of fat.

So on those nights when you just can’t stand the thought of cooking on top of everything else you’ve done all day, go ahead. Give yourself a break.  😉   Just take a minute to check your options and make a healthy choice.

Advertisements
 

Day 76—Half-Way Weigh-In January 30, 2010

It's drum roll day—again.

I’m amazed that I’ve already reached the half-way mark in my 150-day quest to lose 50 pounds. And it’s evident from the chart below that unless I do something drastic (does The Biggest Loser have an opening??),  I’m not going to be achieving that goal.

And yet, I’ve achieved other goals:

1. To be more aware of my health and fitness, and do more to be better to myself

2. To form a community of sorts to help and support each other

3. To give myself a daily writing fix

4. (I hope) to stir a chuckle or some other pleasant emotion in you

So thanks for reading, thanks for contributing and thanks for helping ME out. I’m not giving up (6.6 pounds is less than I’d hoped for, but it’s still loss)! Start that drum roll…

Weigh-in history:

Date    Weight    BodyFat  BodyH2O

Today       193         29.5      44

1/18/10     193        30.0%   43.0%

1/4/10     194        29.5%   43.5%

12/15      195.2      27.5     44.0

12/7        196.6     30.5     43.0

12/1        197.6      30        43.0

11/23      196.2      29        43.5

11/16      199.6       31        42.5

 

Day 74—Healthy Pizza: NOT An Oxymoron January 27, 2010

Here's a healthy pizza recipe, compliments of my daughter Lauren.

It’s time for a great-tasting and healthy recipe. Feel free to make it your own by modifying ingredients to suit your tastes! And, feel free to comment and let everyone else in on your new secret recipes!

Lauren’s Healthy Pizza

1 whole wheat Boboli pizza crust
1 tsp. EVOO (extra-virgin olive oil)
1 tsp. minced garlic
spinach (fresh)
turkey pepperoni (about 40 pieces)
1 large tomato – diced
1 cup mozzarella cheese
crushed red pepper
Italian seasoning / basil / oregano (whichever you prefer)
* Preheat your pizza stone-I think the Boboli directions say 450 (check package to be sure). If you don’t have one, use a baking pan.
* While it’s preheating, brush EVOO all over top of crust
* Spread garlic evenly all over crust
* Cover entire crust with 1-2 layers of spinach leaves (depends on how much you like spinach & how much extra nutrition you want—I see no crust when I’m done with the spinach)
* Cover entire crust with turkey pepperoni—I literally have all pepperoni pieces touching from the edge of the crust to the middle—I want every ingredient in every bite. Just a personal issue, I guess 😉
* Spread/drop tomato evenly across pizza (no need for pizza sauce—the fresh tomato will make up for it)
* Evenly cover with mozzarella cheese
* Sprinkle crushed red pepper and/or Italian seasonings as desired
* Bake 8-10 minutes (according to package directions)

Here’s the nutritional info—Enjoy!

Nutrition Facts

Lauren’s Healthy Pizza

4 Servings

Amount Per Serving
Calories 198.4
Total Fat 10.3 g
Saturated Fat 5.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.5 g
Cholesterol 51.9 mg
Sodium 816.4 mg
Potassium 306.2 mg
Total Carbohydrate 9.1 g
Dietary Fiber 1.6 g
Sugars 0.4 g
Protein 18.0 g
 

Day 72—Didja? Huh? Huh? Didja? January 26, 2010

Raise your hand if you checked out the program. Pat yourself on the back if you DID the program!

If you read Fat to Fit at 59 yesterday, you remember that I provided a link for a series of short daily exercise routines. They only require an exercise ball ($8-10 at WalMart), and hand weights are optional. (Hint: If you’d like to use weights but don’t have any, you can use canned fruits or vegetables, bottles of water…whatever.)

So who in the audience tried it out? I did routine #1 yesterday, and #2 this morning. Seriously, it was pretty painless!  😉 All you need is about 10 minutes and your ball. By the time you realize you’re exercising, you’re done!  😉

Combined with 30 minutes of cardio (walking or whatever you prefer) several times a week, this regimen will improve your endurance, strength and flexibility. Even if all you do is the routine without the cardio, you’ll feel better. And when you feel better about yourself, it’s easier to control those eating urges.

So start where you can. If five minutes is all you can commit to, then by all means, do the five minutes. And don’t feel guilty that you didn’t do more. It’s all about progress at your level of comfort. As you do a little, you’ll want to do even more. (Really!)

If you missed yesterday’s post, go to the box at right that reads “Where We’ve Been” and click to reveal January. All of January’s posts will come up. Or, just click on this link-replay: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1075 .

Until tomorrow…

 

Day 70—Diet Reminders January 24, 2010

Another great diet gadget...

Do you need a constant reminder that you’re on a weight-watching mission? Fear not! This dumbbell-shaped knife and fork will never let you forget that it takes a workout to lose every calorie that crosses your lips. Visit http://knifeandforklift.com/ .

 

Day 69—Senior Moments January 23, 2010

Alzheimer's? Or just Old Timers.

Sometimes I worry about being forgetful. What’s normal for my age, and what’s not?

Recently on a Good Morning America segment wit George Stephanopoulos, Dr. Oz said that the incidence of Alzheimer’s will triple in our lifetime, and we’ll all have—or know someone who has—the disease. He described it as power lines (our brain’s message system) that have been covered with sap, which inhibits their ability to transmit thoughts.

How can we prevent it? Some causes are hereditary, but some are influenced by lifestyle choices that can cut our chances for Alzheimer’s in half! He recommends eating a Mediterranean diet (olive oil, omega-3-rich fish and nuts, leafy green vegetables and berries), regular and vigorous exercise (there’s that brain/body connection again!), aspirin (anti-inflammatory), B-vitamins (which rebuild neuronal cables), and turmeric (a spice also referred to as curcumin). Note: The incidence of Alzheimer’s in India is just 1/4 of that in the U.S!

He also cited five warning signs that should serve as Alzheimer’s red flags:

1. (Your) memory loss is destructive to (your) life

2. (You) accuse people of stealing because really, (you) can’t remember where (you’ve) put something

3. (You) put things in unlikely or illogical places (eg: keys in the fridge)

4. (You) repeat questions over and over because (you) don’t remember asking or getting an answer

5. (You) make up new words for words (you) can’t remember

Do you like quizzes? Here are eight items. Read them once, then scroll this post so you can’t see them any more. Do something else, and after two minutes, try to recall the items. If you can remember 6-8 you’re a memory master. If you remember 4-5 your memory could use some work. And if you remember 3 or less, you have reason to worry:

House       Professor       Palm Tree       Teddy Bear      Beach       Pasta       Nun       Cigar

To listen to Dr. Oz’s segment, visit http://abcnews.go.com/GMA/HealthyLiving/dr-ozs-warning-signs-alzheimers-disease/story?id=9618672 .

‘Til tomorrow, stay confident and resolute! Now where did I put those earrings…?

 

Day 68—Feelin’ The (Heart) Beat January 22, 2010

Should we be worried about irregular heartbeats?

This is a question I posed to my doctor during my last annual physical. Her response was reassuring: Don’t worry unless the irregular heartbeats were racing or frequent (like more than 6 extra beats per minute).

That was a relief! I could now compare a little irregularity to an eye twitch. Annoying, but harmless.

What are irregular heartbeats, really? They’re called cardiac arrhythmias (CAs). They include any abnormal heartbeat or rhythm—fast or slow.

CAs include a wide spectrum of irregularities and causes. Some can be prevented with healthy lifestyle choices (eat a healthy diet; exercise; control your weight; and don’t smoke).

Once they’ve occured, some—like mine—can be ignored; others need medical intervention.

Likewise, treatment and prognosis depend on the cause. If you’d like to read more, visit the following web sites:

http://www.nlm.nih.gov/medlineplus/ency/article/003081.htm

http://www.sparkpeople.com/resource/health_a-z_detail.asp?AZ=81

Of course, for all medical concerns, contact your doctor for advice and treatment.