Congratulations to all striving for a healthy lifestyle.
I’m a senior, seventy-years-old, and needing to lose weight.
You can gain weight eating healthy food. I'm proof of that. That's why I'm looking for support and guidance to improve my eating habits.
I have not purchased any weight loss program. All the information you need to know about portion control and healthy eating is free online. Just be educated in where you get your advice. Weight release information is a minefield of quackery, fads and confidence tricksters. I prefer a permanent, sustainable, healthy eating and portion control than dieting.
Deprivation diets that aren't suited to permanent eating plans don't work. That's not just my opinion. Research studies prove that 98% of people who lose weight on a crash diet will weigh more two years after they end the diet due to the overeating reaction to the oppression of dieting. We are humans with feelings, not machines. Former dieters can have a metabolism set so low that they need to stay on a deprivation diet just to maintain their weight. Not a good outcome.
"You don't fail on a diet, diets fail you!"
I have lost 3 kilos this week. Don't get excited. I lose, and gain five kilos at the drop of an eyelid. I could carry ten kilos of excess fluid in my oedematous lower legs cased by a medical condition. That's just a liquid fluctuation.
The good work's been done in fine tuning my eating plan. I've been eating LESS than is allowed on the CSIRO Total Wellbeing Diet, especially less of the more costly food, the protein content.
If I've been hungry, I've eaten more carbohydrates. Bread, rice or potatoes is cheaper than having another serve of meat, fish or poultry. Today, I plan to create pre-cooked lunches and freeze them ready for microwaved easy meals. I'll use 125 gram (raw weight) servings of fish or poultry, or 100 gram (raw weight) servings of beef, lamb or veal, for each of these lunches. When I pack dinners, I'll double those quantities.
I'm about to head to the vegetable garden to harvest what vegetables and herbs I can in the middle of winter, and return for a cook up. I'll include at least five vegetables into such a pre-prepared meal.
I do my vegetable growing sitting down, as I grow the plants in raised beds. I also prepare meals seated, due to disabilities. My home help comes tomorrow and helps to clean, so today is a good day to cook. I'll try not to make a mess for someone else to have the clean.
For my motivation, I put the CSIRO Total Wellbeing food portion sizes, visual guide, on my computer screen.
Today wasn't all about healthy eating. I went into the garden for painting inspiration and discovered again, that even in mid winter, nature is beautiful. I'll paint these flowers during the coming week.
To see my current flower paintings, and the museum quality prints, giftware and apparel featuring them, check out my Online Art Gallery.
My ideas for additional motivation to portion control
I'm asking for funding, from my aged care level 2 disability package for the assisted CSIRO 12 weeks with access to a dietitian consultant, on the basis that my lung specialist ordered me to lose a lot of weight. I'd told him that I've been eating 1200 calories a day and I my weight wasn't budging, and what did he suggest? His reply was, "He didn't know." As I have a specialist instructing me to lose my excess weight, but offering me no improvement on what I already do, they may fund an expert to guide me.
They may also knock that request back.
Level 2 care package would not pay for hydrotherapy pool sessions to recover following surgery last December. They did pay for a physiotherapist to give me hydro therapy pool guidance. They would pay for nurse visits, but I don't know if they will pay for online and telephone dietician consultations. Worth asking though.
Right now, at the end of week one of following the CSIRO 12 week Total Wellbeing Diet, I don't feel I need this anyhow. It might be further down the track that I'd want it.
Watch what you drink
No, I'm not taking about not drinking your calories. The usual 'diet talk' is about not drinking calorie rich liquid. It might the calorie FREE drink that does the most harm.
Check out how aerated cola drinks can deplete your calcium stores. I know that none wants an over regulated society, but fizzy cola drinks do need an "osteoporosis in a bottle" label on them, in much the same way that the tobacco industry carries health warnings. One aerated cola drink a day, especially in combination with weight loss, will have you losing bone density too fast.
Stress eating is not failure. It isn't about having no willpower. Check out this post:
If you experience a lot of stress I'd suggest researching and talking to an expert about getting more Vitamin Bs into your food choices.
The low-carbs or any refined carb diets aren't going to supply a lot of the good for the nervous system vitamin Bs. Wholegrain food is a vitamin B rich.
Supplements are a poor replacement for natural nutrition.
I hold a health science degree, which includes nutrition, plus anatomy and physiology training. However, I'm not seeking to give diet advice to others. This blog is about what I am doing for me, and if that encourages you to care for your self too, rather than attempt to copy my actions, I'll be happy. I do recommend healthy, portion controlled eating in general, but I cannot say what your needs might be.
In Australia, Certified Practicing Dieticians are the experts I recommend. The CSIRO is a scientific organisation who have achieved success in trials of healthy eating plans which are available as books and online programs. I do not recommend their ebooks, as they are poorly formatted, although the book's contents are good. Get the paperback copy if you need recipes to follow a healthy eating plan. Personally at seventy, I know how to cook healthy or I wouldn't still be here writing, painting and gardening—albeit, sitting down much of the time, and in need of shedding a fair bit of excess baggage in as healthy a way as I can. And don't be fooled by the diet industry that we should all be slim. If you love to research, check out the obesity paradox theory. You can be fat and fit.
The obesity paradox
This is a medical hypothesis which holds that obesity may, counterintuitively, be protective and associated with greater survival if you have one of many serious health issues, such as suffering a stroke or a heart attack, or having to battle cancer by going through long sessions of chemotherapy. Slim people may have a lower survival rate. Older, overweight people might actually live longer than their slim neighbour due to the protective factor of carrying additional weight.
Also, one of the best pieces of advice or those with osteoporosis is to do weight bearing exercise. Carrying x amount of excess kilos is bone density protecting, weight bearing exercise.
Your weight is your choice, and not a figure on a scale, or a dress size that you must achieve to receive approval from others. You aren't bad, nor good, because of your size.
"There is a misdirected obsession with weights and weight loss, the focus is all wrong.
Back from the garden
I got some garden exercise and harvested a colander full of vegetables. Took my jumper off to get the winter sun's Vitamin D gift.
Photo play while I get my second wind ready to create dinner—chicken breasts and home grown vegetables. A good day!
These jonquils are too pretty not to share. You are welcome to download that image.
The harvest from my garden today is cress, parsley, kale, carrots, leak, onions and some rhubarb.
I planted more lettuce today. I carry this light weight plastic chair around with me and sit to do the chores. I've seven, two-meter long x one-meter wide, raised to work seated, garden beds.
Time to cook those chicken breasts and homegrown vegetables, then divide into meal size portions of tonight's dinner and lunch serves to be frozen for when I need a quick lunch—delicious, nutritious, economical and fast food. Yum!
ON THE MOVE … AGAIN!
Why is it that I only stay in one place for ten to eleven years? Considering that most people move every five years, I guess I’m pretty stable. Still, every time I move, I swear it will be the last. I’ll bet that every one of you has said the same thing.
I’ve been in my current house since January 2007. That was preceded by three moves in two years. Yes, that was a break in my every ten years or so cycle, but there was a good reason for it.
In 2004, I suffered a bleeding aneurysm in my brain (I’m fine now). I was unable to go back to work and had to sell my beautiful, lakefront townhouse. <sigh> So, in early 2005, I moved to my mother’s condo (she had moved upstate) which I shared with one of my daughters for a year.
I wanted to be near my mother, my grandson and my other daughter and her family, so in 2006 I moved to a rental near them. Finally, in 2007, the house next door to my mother became available and I bought that. I just sold that house and I’m moving to my mother’s house. She passed on May 1st at the age of 95. We were lucky to have her so long.
Okay, so what have I learned about moving from all of this?
First, never count any move as the final move. You never know what life will throw at you. This is not necessarily a bad thing. You might win the lottery and be lucky enough to have David Bromstad, artist and designer, find you the perfect mansion. For those of you who don’t know who he is, here’s a clip from one of his shows on HGTV.
Second, don’t downsize until you are truly ready to part with most of your stuff. Don’t do it just because “conventional wisdom” says you should. I’m actually upsizing with this move, but I’d already gotten rid of so many things that I wanted to keep. (Again, I heave a sigh.) Christmas will never be the same.
Third, it is essential not to panic when faced with ten years accumulation of stuff. There may be things still in boxes that you have been hauling around with you for decades. Just haul those boxes to the next house. You can always go through them when you are unpacking. Okay, you probably won’t. I know I won’t. But I did come across an old-fashioned wash board that I’ve been carrying around for nearly forty-five years. I’ve always wanted to hang it in a laundry room. Now that I actually have a laundry room, it’s going up on the wall. Any day now. Really.
Back to packing. When I was recuperating from the stroke, I didn’t have much strength or energy and I was faced with packing up ten years (what else?) of accumulation. Not to worry. I devised a plan. Just three boxes a day. At that rate, I could do 90 boxes in 30 days. That’s a lot of boxes. I easily solved the problem of packing materials for the breakables. I gathered all the newspaper I could, placed my shredder at the door to my kitchen and shredded newspapers each time I passed by. Worked perfectly.
I planned on doing the same thing this time, but unfortunately, hardly anyone reads newspapers anymore. At least no one I know. I ended up buying bubble wrap which was way too expensive. It would have been cheaper to subscribe to the newspaper for a few weeks.
As for three boxes a night? Hah! First, I had to clear out Mom’s house. At least quadruple my accumulation. Then I decided to sell this house and buy hers. I had to quickly find a place to store furniture so I could stage this house. The next step was to remodel Mom’s house and we’re still not finished. Yes, I have packed some boxes, but instead of the step-by-step, room-by-room I did in the 2005 move, I haphazardly threw stuff in boxes including a new credit card and the bill for it. That necessitated a thirty-minute drive to that store to pay the bill. I’ll find the card eventually, but at least I’m not using it.
My house sold in five days and I wanted to start moving the loose stuff. After all, I’m only moving next door and everyone said how easy it will be. May I say again? Hah! I was hoping the floors would be completed room-by-room so I could not only move one room at a time, but get everything unpacked for that room all at once. Unfortunately, that’s not how my installer works.
First the painting. Okay, I get that. Then the floors installed, a few rows at a time set from one end of the house to another, and finally all the shelving, etc. installed last. I can’t even lay down a bathroom mat or put things away in the pantry. Oh, well, maybe next week.
In the meantime, new furniture has arrived with more coming heaven knows when since a lot of things are back ordered. I had to buy a new stove and that took three weeks. Little by little, it’s all coming together. I just hope it all comes together in time for the closing or the installer will be laying tile around me and my grandson sleeping on the floor.
I hope my advice helps you in your next move. Actually, I’m not sure I gave you any advice. I think I just rambled on for about a thousand words.
So, in conclusion before I ramble on even more, I just want to say …
I’M NEVER MOVING AGAIN!!!
About Margaret Lake
Margaret Lake was born in New Jersey, but moved to Florida in her early teens and has lived there ever since.
Reading has been her favorite activity since she was ten years old. Even after purchasing a Kindle, she still has seven large bookcases filled with paper books.
Her other passion is history, especially English History, dating from when she first read "Catherine" by Anya Seton. When the inspiration came to write her first novel, she naturally gravitated to the Wars of the Roses because of that book.
Her favorite author is Susan Howatch, her favorite book is "Outlander" and her favorite series is Harry Potter. She leads a Harry Potter book club at the elementary school and helps with the chess club at both the elementary and high schools.
Margaret rescued a nine-year old Jack Russell Terrier named Angelo who is now fourteen and as frisky as ever.
Books by Margaret Lake
Today I took a walk with Reg to the Riverside, section of the Seven Mile Beach Holiday Park we are staying at and loving. The pools here are the best of landscaped gardens, natural shapes with a child’s pool and a residents lounge alongside the pool.
With walks along the river for gentle exercise, a walk or run along the incredibly beautiful, Seven Mile Beach and the Kiama Coast Walk as a ‘must do.’ For those fit enough for the Werri Lagoon to Loves Bay 12 kilometre 5-hour return Moderate grade walk. This is the perfect, place, for a keep fit, holiday.
Even when travelling in the caravan I pack a food scale. It's such a handy item trying new recipes and wanting to get the quantities right. This white one looks lovely, and it ships to Australia where I live. This scale is battery operated, I do not need to have a power source, so I can use it when bush camping
I pulled this meal, uncooked, out of the freezer.
Put the steak on a high heat pan with a 50/50 a dash of extra virgin olive oil and a tiny dab of butter for flavour and to stop the oil from spitting.
The frozen vegetables went into the microwave.
I turned the steak once.
From the freezer to plate in seven minutes.
You do have time the eat healthy.
Reduce the Cost.
IGA supermarkets hold a Market Day once every four weeks. The meet is cheaper on that day. The hour before closing before any long weekend holiday such as Christmas or Easter will reap a harvest of bargain priced markdowns in the fresh meat counter of most supermarkets. I've seen perfect quality meat an 80% markdown just before a long weekend holiday and bought the lot to freeze in meal-size quantities.
Checkout if there is a discount butcher not in the higher rent shopping strip that you usually visit. Buying enough to fill the freezer might make it worth the drive to an out of town discount butcher.
If the meet is expensive, don't buy it. Substitute a protein food that is affordable. Learn to cook with lentils and spice, or add delicious nuts to a stir-fry. Wait until the price is reasonable and stock up again.
If you are an opportunistic shopper, you can eat well for less money.
The above meal is a good portion size for an as yet relatively inactive senior.
You don't need to use a scale to judge porins if you use a smaller dinner plate and cover three-quarters of your plate with vegetables.
Now that's not dieting, that's living, and loving yourself.
You don't need to starve to achieve weight management.
For people needing to watch their carbohydrate intake for medical reasons, a 75g serve of dry pasta is just on 35g of carbs - equivalent to 2 slices of bread.
I don't recommend any diet that calls for the elimination of any food group.
A blast from the past
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