Fat to Fit at 59

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

Day 75—Slimbesity: You Can Be Slim Yet Still Be Obese January 29, 2010

Can we look this slim and yet still be obese?

The old saying is true: Looks can be deceiving. We can be stick-slim, and yet still be obese. How?

Even when our weight falls within the normal range for our height, it’s not really the weight that determines if we’re obese or not. Or rather, it’s not only the weight. It’s also the percentage of that weight that’s body fat.

Enter the importance of resistance training in our daily fitness routines. Even when we do our cardio religiously, we can still be out of shape if we don’t build muscle as well.

NOTE—Don’t confuse body fat percentage with BMI. The two are quite different. For a good explanation, visit http://lowcarbdiets.about.com/od/fitness/a/bodyfatpercent.htm .

And to read more about the subject of slimbesity, go to http://abcnews.go.com/GMA/HealthyLiving/people-considered-average-weight-normal-weight-obese/story?id=9671590 .

(And BTW, thanks to my oldest daughter Kristin for the use of her photo above. She religiously works out and is nowhere near obese.  😉 )

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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 73—Free Money For Fitness

Are finances an obstacle to your health and fitness goals?

Some people (who shall remain nameless but whose initials are GOV) don’t seem to get the concept of living within your means. You can’t spend money you don’t have unless someone—you or your heirs, usually—pay back a whole lot more in interest.

Now I’ll step down off my soap box. But seriously, if your resources are stretched to the max, how do you invest in things like better nutrition, medical care, gym memberships and fitness equipment?

You may be able to redirect the dollars you already have. How, you say?

My friends at GMA outlined some steps that can keep more money in your pocket:

ENERGY—

1. Power down your rate. Check out alternative energy companies called Retail Energy Providers (REPs) that are allowed due to deregulation in some states. They may lock in a lower power rate for you (but be careful to check the reputation of any REP you consider).

2. Take back your taxes. Invest in energy-efficient appliances, heating and cooling systems, doors and windows  if yours need replacing (also included: insulation). There’s a federal tax credit of up to $1,500 in it for you through 2016, plus the possibility of state and utility company rebates.

CELL PHONE SERVICE—

1. Pick your plan wisely. Don’t pay for services you don’t need or use. You can track your talk time at overmyminutes.com .

2. Tap your boss. Participating in employer plans may get you a discount.

CABLE TV—

1. Secret service. Cable companies don’t advertise that they may offer below-basic service. “Lifeline” channels (2–14 only) come at a reduced rate if all you want are major networks and better reception.

2. Save a tree. Going paperless can save you as much as $1 per month on your bill.

3. Opt out. If you’re really determined, cancel your service altogether and use your Internet connection to watch your favorite shows.

You can watch the entire Elizabeth Leamy segment (it contains even more tips and related links) at http://abcnews.go.com/gma . Click on the Tuesday tab, then on Save Money On Your Household Expenses. Or enter the article name in the search box and hit Enter.

Wouldn’t it be great to have a few extra dollars to invest in your health? You’re sooo worth it!

 

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 71—Cabo Cruise? January 25, 2010

This looks sooooo appealing at this point in January!

My daughters think I should go on a cruise when I get the check from the sale of my house. I’ll admit, it’s totally tempting! Warm ocean breezes, nothing to do but sun, swim and shop (is there a man-store on board?? LOL).

Then, reality sets in. To totally enjoy myself, I’d have to bake in the sun. And to bake in the sun, I’d have to wear a swimsuit. And to wear a swimsuit … well, we all know what that‘d entail.

So what are my resources? I found this New YOU Bootcamp Workout series on Sparkpeople.com. It may be last year’s workout, but it looks do-able. What do you think? Are you in? Check it out and let me know. Can we co-commit?

Visit http://www.sparkpeople.com/resource/fitness_articles.asp?id=1075 .

 

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…?