OK...so let's talk turkey

So are you a wanter, a wisher or do you make it happen?



This is the voice of experience talking to you heart to heart, soul to soul, and yes thunder thigh, pouchy stomach, flabby arms to thunder thigh, pouchy stomach and flabby arms.....

You can not just want to lose weight or get more healthy and fit.  You can't just wish it all would happen (well that's not quite true)....you can want it and wish it would happen....but just sitting on your duff wanting and wishing is not going to get you there.  Go ahead, grit your teeth, squinch up your mouth, roll your eyes....yep I'm getting on my soap box.

What are you going to do today to move toward your goal?  I hope your plans are to eat lots of fruit this morning along with some grains and nuts.  Try a bowl of old fashioned oat meal with fruit and Stevia.  Plan to have lots of veggies today too and some protein.  Trade out that soda for water....and if you can't stand plain water add some lemon and Stevia....I occasionally put some of the green tea and lemon flavoring that you can buy at the grocery store.  Water is important.  You should drink at least 8 glasses/ day.  It's important to plan out your meals....no plan leads to..."geeze I don't know honey, I didn't really plan anything....let's just go get a burger" (does that sound familiar?)

And while you're planning, how about planning to go to the gym and work out or go for a nice long walk.....remember the goal is to try to get in 10,000 steps a day....just keep moving....dance in your living room for an hour--plug in your IPod and move those hips.  If you do that non-stop for an hour you can get in at least 6,000 steps.  The important thing is to find something that you enjoy and that you will stick to and do at least 5 days a week.  Add some variety....try a core and cycle class or a cardio fit class, zumba, step aerobics....or.....

who knows what you might enjoy doing!!!

The operative word here is "doing".....what are you doing to make those wants and wishes come true?  On the Biggest Loser this season, the theme is NO EXCUSES.  I'm a big believer in that slogan.  Because believe me I've thought of them all....I don't have time, I'm too tired, I don't feel motivated...blah, blah, blah blah, blah....I told myself and convinced myself of every one of those and more  and it got me here...And then I joined a group (which I'd never ever done before) that made me accountable....that made me get weighed in once a week....that helped me set goals....that gave me motivation.  For the first time in my adult life (I'll be 64 in November) I think I've finally GOT IT.  I am the hope I've been wanting and wishing for.....and you are the hope you've been waiting for.  Think like an athlete....don't think "I'll believe it when I see it"....instead "See it (in your mind) and Believe (with all your heart) that you can get to that picture you see.  When I'm in cycle class and the trainer says gear 12 100 RPMs....GO.........I pump my heart out and the whole time I see myself (in my mind's eye) cycling to the finish line....getting that gold medal (my gold medal is being strong and fit and healthy at 99).  I hear the crowd go wild.  I see the confetti. And yes on some days I see the tears of joy rolling down my face knowing I gave it my all and I'm doing something....I'm not wanting or wishing.....I'm doing. 

You don't have to cycle at 100 RPMs, you can go for a relaxed walk, you can go for a swim, you can practice your balance....just do something every day. 

Don't you dare give up!  If you need some motivation or more encouragement write to me   peggylee57@AOL.com  I've been where you are.  I'm still a work in progress.  I want to be fit at 99 and I want you to be fit and healthy too!  If you need some real accountability and motivation, get a trainer.  A trainer can teach you the proper form to use on all the gym equipment, can talk to you about nutrition and the importance of stretching. A trainer can motivate you and be your cheerleader. 

And here's a really good tip.  If you want to see how fit (or unfit) you are check out this website  http://bandsphysicalconditioningteam.com/      These two very qualified and capable trainers will take you through a series of simple exercise tests and help you determine how fit you are compared to others your age and what you can do to get more fit.  If you hate to go to the gym because you think just young fit people go there or you have a health issue or restrictions, they'll come to you home (if you're in the Georgetown, Texas area) and bring the exercises and exercise equipment.

And oh by the way, losing weight is not like trying to quit smoking....


STOP WISHING AND WANTING....START DOING!
(OK  I'm getting off my box now....don't do this for me...do it for you!)


Ciao


Oh yeh!  I forgot the turkey part....here's a recipe I use to make turkey veggie patties.....they are healthy, low calorie and sooo good.  Eat them with a salad or even a baked potato...yum!

HomemadeTurkey-Veggie Burger Patties

 1 package of Honeysuckle White Extra Lean Ground Turkey (from HEB) 560 cal.

1 cup Arugila/Spinach/Carrot mixture ( from pkg. at HEB) 25 cal.
3/4 cup Cauliflower florets 19 cal.
3/4 cup Broccoli florets 15 cal.
2/3 cup Brussel Sprouts 25 cal.
1/4 cup Green Bell Pepper 7 cal.
1/2 cup Red Bell Pepper 23 cal
1/2 cup Progresso Bread Crumbs 220 cal.
1 egg 72 cal

 Put all veggies in a food processor and chop fine....DO NOT puree

Mix chopped veggies with Ground Turkey in a bowl
Mix in egg and bread crumbs
Season to taste
Form patties and cook in frying pan with spray cooking oil (to keep from sticking) (Turkey tends to stick)

 Be sure to cook patties on medium heat and check with meat thermometer (should be 165 degrees)

 I was able to get 11 patties (about 3 inches around).....so each of them is approx. 88 calories (you can certainly make them bigger if you prefer....just make the conversion on paper or in your mind for the extra calories based on how many you make out of your batch)

 I kept a couple out for the next few days and wrapped and froze the rest for later use.

Words of wisdom and a silly little song!

Words of wisdom"

"It's not about winning or losing a competition; it's about beating the doubt from within yourself and knowing at the end of each day you are one step closer to your goals" - Jonathan Horton

When it comes to health and fitness, the answer to this question is a resounding YES!  The advice of "Don't sweat the small stuff" is true....but remember health and fitness is the big stuff! Make it your priority! 

Silly Little Song

Oh that Runaround Sue......(well OK it's really about me!)

So here's my story...it's sad but true....it's about a girl that I once knew
She took my waist, then ate around....at every fast food joint in town.

I should have stopped it from the very start...
That girl left me with a broken heart

Listen people what I'm telling you
That girl could eat her weight in stew....

Bum da hady hady Bum Bum

I miss my waist and the smile on my face...
So if you don't wanna cry like I do...
Keep away from the "Bell that's Blue"

She liked to eat around
She loved food and couldn't put it down
But people let me put you wise
She really hated having thunder thighs

Here's the moral to the story
from the girl who knew
Keep away from the chocolate goo

And words of wisdom that are so true....
Eat healthy and exercise
for a brand new you

Bum da hady hady Bum Bum!

                             
 Hope Dion won't mind my poetic license on some of his words!

Eat wisely, exercise and I'll see you tomorrow!

Ciao

LET'S TALK FOOD.....and pssst. I have a secret

I don't know about you, but I love food.  Never have been a picky eater.  Had a dad who was in the military and involved in food service all the years I lived at home (so I started learning how to cook when I was about 5 years old).  I'm from the south (born in New Orleans-but call Texas home); love me some chicken fried steak, gumbo, beignets and I make a mean mean "from scratch" carrot cake, chicken and dumplings, Texas chocolate sheet cake etc. etc. etc. (you get the picture).....but when my weight tipped the scales at over 200....and I lost weight, found it again, lost weight and found it again.....and the years past by...and time didn't stand still for me, it got harder and harder to lose the weight (and just in case you think I'm just saying that....

Yep that's me--Yikes!

But then I found the secret(see below in red)...

Although I'll have to admit all the things I used to love to eat still have a place in my heart.  I've finally learned that I have to consider them as treats and eat them in moderation....my moderation thought is 95% healthy eating and 5% treat/old favorite food eating....my trainer and my doctor both say "be good 6 days a week and enjoy yourself (or be bad) 1 day a week. (but do it in moderation....don't stuff yourself so full you are uncomfortable. Eat with gusto, but stop eating when you are full)..........and then remember the next day to start back on the healthy foods.  As I find recipes that sound good to me, I'll post them or give you a link to find healthy recipes.

The following recipes are from a blog I love

http://health-heaven.tumblr.com/

Cami's blog is called Nothing is Impossible.  I love that.  She has lots of good recipes and exercise advise/tutorials.  She's only 21 and I know that some of you may be thinking...."oh yeh, she's 21 so sure she can lose weight and be in great shape!  How does that relate to me in the over 60 category?" 

Believe me it does relate.  Age is just a number. Old is a box you or someone else puts you in.  You are truly capable of getting fit and healthy at 40, 50, 60, 70 and beyond.  For the most part the principals are pretty simple and all hold true no matter what your age.  You have to eat healthy to be healthy. You have to burn calories to lose weight.  You have to exercise faithfully to burn those calories and get fit. And there is a plan of exercise no matter what your age.

I will try to give credit (as Cami does) to the originator/original blog where these recipes came from....(by clicking on the link below....balancefully....you'll be able to go to that blog and get more recipes and from there go to other blogs that are followed by that blogger etc.  The info is everywhere and abundant.  Find a blog (like mine) :) that you like and follow it.  Updates can be sent right to your e-mail

balancefully:

I love spinach and found this recipe for Oven Baked Spinach Chips.

Ingredients
• Bucket load of spinach leafs. I am talking about handfuls here!
• A bit of extra virgin olive oil, to coat the leaves. You don’t need a lot - for 400 grams of spinach leaves, I used 1 tablespoon of oil.
• Herbs. I used pepper, curry powder, red pepper powder, garlic powder and thyme.

Directions
1. Preheat oven at 120°C / 250F,
2. Rinse and dry the spinach leafs,
3. Place spinach in a large bowl, pour in some olive oil to coat the leafs,
4. Add herbs, toss it all around,
5. Place some baking paper on a tray, and lay out the spinach nice and evenly,
6. Pop them in the oven for 15-20 minutes. Keep checking on them until they’re crisp!

Veggies are your friends....

Do you love fries?  Do you love carrots....well then try these oven baked carrot fries! 

 Baked Carrot Fries

3 carrots, peeled and cut
1 tsp. olive oil
Salt & Pepper
Cumin seeds

Preheat the oven to 220°C. Place the carrot sticks in a bowl and pour the olive oil over them. Arrange carrots on baking sheet and sprinkle them with salt, pepper and cumin. Bake for about 20 - 25 minutes, flipping the carrots over halfway through, until slightly crispy.
(Source: health-heaven)

So what have I eaten today??? For breakfast I had a fruit smoothie:  I put in a cup of mixed fruit (orange, apple, plum, strawberry, pineapple, cherries, two dates cut up, 1 tblsp. peanut butter, 1 tsp. honey, 1 scoop whey protein powder,  rounded teaspoon of ground flax seed, 2 tblsp. "Greek Gods" Greek yogurt (plain- which only has 5 grms. sugar) and about 1/3 cup skim milk.  Mix in a blender..YUM!

 For lunch I had veggies:  I took 2 brussel sprouts , two florets of fresh broccoli, 1/4 yellow squash and 1/4 zucchini...chopped them (rough chop), in a bowl with about 2 tblsp. water.  Cover with a paper towel and microwave for 5 1/2 minutes.  This is the best way (in my opinion to cook them....quick and aldente).  I top them with salt and pepper and a tsp. of butter.  With that I had about 4 leafs (chopped) of home grown lettuce (thanks to a generous neighbor) 1/2 small tomato diced and about 1 oz. (I didn't actually weigh it....so may have been less than that??) of chopped up left over baked pork chop meat.  I hit it with a couple of sprays of PAM- Olive Oil spray and a few drops of apple cider vinegar.....and had a 1/2 glass of cold skim milk along with it. Again...YUM! 

I can honestly say now that my favorite foods are fruits and vegetables!  I truly would take those over a chicken fried steak or a piece of carrot cake on just about any day! :)

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.  (Mark Twain)

(and that includes starting your journey to get fit and healthy....choose to eat healthy....today is the first day of the rest of your "new" life....what are you waiting for....you'll be so happy you made this decision--I'm here if you need to write.....and I'm a good listener...Peggylee57@AOL.com)

Have a great day and I'll see you tomorrow....Eat healthy....Exercise.....Train to be fit at 99!


Ciao

Switch it up, Take it seriously, Back off now and then.....It's a lifelong journey

When I started this program I would get up every morning and be at the gym at 6:00 to start exercising and training....worked out until 8:30 - 8:45...home by 9:00.  Then I started adding on fitness classes...lots of them.  Started counting every morsel I put my mouth (was sticking to a strict count of 1200 calories) and weighing myself (a lot!)  Well it all worked (for me) I lost lots of weight.  But then that 1200 calories caught up with me and I started not feeling so great.  My wise trainer said 1200 calories was good if I was just laying in bed or sitting on the couch and not exercising!  See I was burning up every calorie I was taking in and then some......and my body was not happy.....yes I was thinner....but not healthy.

So I had to start taking in more calories (which by the way was not a real easy thing to do since my stomach had shrunk and I just plain wasn't hungry).  I'd eat a bowl of fruit with yogurt, nuts, dates, and flax seed that kept me full until almost 2:00. But I made an effort to boost my calories up to 1400........which by the way is still not enough if you are taking 6 fitness classes a week and going to the gym.  The secret to losing weight is to burn more calories than you take in, but you have to find a balance or else your body goes into starvation mode and wants to hold on to every morsel you eat and it will cause your weight loss to stop or you may even gain.

So after many discussions with my trainers and my family....I was finally convinced that I needed to switch things up and even back off of some of the exercise.  So I've eliminated a few fitness classes and have started going back to the gym two days a week early in the morning.  It's rejuvenating my body, giving me more time to spend with my family and doing other things besides just exercising all the time. 

Don't take this post wrong.  I want you to still take getting fit and healthy seriously.  Just don't make it your whole life.  It should have priority, but it shouldn't be all consuming.

Try new healthy foods.  Try new exercises.  Try new times that you work out.  Don't keep doing the same routine.  Your muscles have memories and they will get complacent.  Switch things up and keep your muscles alive and alert.

If you think you're not eating enough calories add some more fruit and vegetables or some complex carbs like brown rice.

If you think (or know) you are eating too many calories, then cut back.
 If you can't give up ice cream....limit it to a treat once a week.  Start looking at the sugar content of everything you buy.  Try to keep it below 10 grams.  Greek Gods plain yogurt has only 5 grams!  (Yes it's pretty plain...but you can add Stevia and some fruit and it's great).  Tell yourself and believe you can skip that What-A-Burger tonight and have a nice big salad with grilled chicken on it.

Find an exercise that works for you and that you enjoy....but don't limit yourself.  Try out a new fitness class.  You might just be surprised that you can do spin (stationary biking) or core exercises or even Zumba.

Just keep moving. Make a commitment.  Just don't let it take over your life or you will soon be unhappy and not willing to make this a life long change.

Losing weight--getting fit and healthy can help so many things other ailments you might have.  Don't let it become a burden too.....


Above all else remember....this is about getting fit and healthy. 
It's the rest of your life....
  Believe you can do this and have fun

F - L - U - C - T - U - A - T- E.....DARN THAT SCALE!

Oh my gosh how long will it take to get this concept in my pea size brain.  My weight and your weight is going to fluctuate and I can not live my whole life depending on what the dang scale tells me on any given day.  Over the weekend my scale said I had gained 4 pounds....
I had the blues  ....then I went to Dallas yesterday and did no exercise (sat in a car up there and back and at the meeting I went to)....NO EXERCISE....Last night I weighed and had lost 2 pounds.  Went to my exercise classes today and came home and had lost 2 more pounds.

So that's it...the scale and I are no longer friends....we're acquaintances and I'll be cordial but we will never be bosom buddies....I mean I just can't rely on her! 

It proves the point I've been told over and over again by my trainers, fellow weight loss people and John.....you just have to eat healthy and exercise. The weight will take care of itself.  And if you're working out faithfully, you are going to gain muscle and yes muscle does weigh more than fat.  Go by how your clothes feel and how you feel.  You know when you've over-indulged and how that makes you feel.  You also know when you slip on those jeans and you can button and zip them without laying flat on the bed and then wondering if you are going to have to hold your breath in all day long so the button won't explode.  You know how you feel when you've lost 5 or 10 pounds. 

Don't let the scale rule your life.....OK Peggy, listen to what you are telling these people....DON'T LET THE SCALE RULE YOUR LIFE.  EAT HEALTHY AND EXERCISE!!!  And don't give up....just keep fighting the battle and keep moving.  This is the first day of the rest of your life.  Take it one day at a time. 







You're doing great!  I'm proud of you.  Believe you can do this....
                                                           and....
                                                             |
                                                             |
                                                            \/

  

Don't you dare quit!

Oh Easter Peeps....I slipped up......

  Oh poop....after all my good advise yesterday.  I got my turkey veggie paddy and green tea ready to take to a family gathering, knowing full well there was going to be a veggie platter and a fruit platter...so I was good to go. I could handle the gathering, enjoy my family, and eat healthy.  But on the way to San Antonio....we stopped at a Krispy Kreme donut shop!!!!  You know Krispy Kreme where when you walk in they hand you a hot "sample donut" right off the line. OK Peggy be strong...take the offered donut and give it to John and just have a cup of coffee....oh maybe just one little bite of that warm round wad of sweet grease....oh my it just melts in your mouth....ooops....crud I ate the whole thing before we even got to the table! (OK  could you just cover your ears and eyes and pretend I didn't just say that!)  But I admit it.  I did eat it. It happened so quick it scared me.  I tried to eat healthy the rest of the day...but that dang donut is haunting me.  OK...let it go...I can't change the fact that I ate it.  I can only take some extra steps, burn some extra calories and move on. Those were my wise words to you yesterday and I am going to take my own wise words.  I got up and walk for an hour and a half on this glorious Easter Sunday and I've eaten healthy today.  Tomorrow I'll take my Core-Cyle/Cardio Fit classes and really work at burning off the calories.

It's been an absolutely wonderful beautiful day in paradise.  I'm sitting at the computer with my core engaged, sitting with perfect posture and hoping that each of you are having a gorgeous healthy day.
  No matter if you slipped up yesterday or today....Don't lose hope....the butterfly in you knows you can do it!

I love this picture....No matter how slow it seems to be going....Congratulate yourself that you are trying....that you are making an effort to get fit and healthy. Stand in front of a mirror...hold up your "guns", smile and say.....I can do this and nothing is going to stop me!  I may stumble along the way, but I'm going to get up and start over and keep on going.

I'm cheering for you.  Send me an e-mail and I'll send you some personal motivation!

Ciao

Easter Weekend.....Hop like a bunny and plan well

Well it's hard to believe Easter weekend is upon us....time just seems to fly these days.  My mother always told me as you get older the days, weeks, months and  years will fly. And they surely do.  All the more reason to count each day as the first day of the rest of your life and make the most of it.

For many of us, this will be a challenging weekend.....because of all the candy and yummy food that is always available at family Easter gatherings....Ham, coleslaw, potato salad, cakes, cookies, soda, chips, hot dogs (the devil's concoction!), chocolate bunnies (gotta love biting off the ear!) :)

But this is also a great weekend to forge ahead in your quest to be healthy and fit. 

Drink lots of water to help fill you up. And eat something healthy before you make the family scene.  If you simply can't resist the good food, then don't fret.  Don't let guilt trip you up.  Just go light.  Try a little portion of what you can't resist and fill the rest of your plate with healthy food.  If you don't think there will be any healthy food at the gathering you're going to....then take the initiative to bring some yourself.  Make a nice veggie platter or fruit platter (or both).....you'll be surprised at how many others will be glad you made that so they will have a healthy choice too.

Whenever I go to any gathering (ie. our monthly neighborhood wine and cheese party) I always bring something I know I can eat and fill my plate with those things.

Mingle and enjoy the people and don't let food be the highlight of the party.

Easter has always been a joyful time of year for me.  It's a renewal.  The flowers are in bloom. The temperature is rising. And life is refreshed. 

Time is fleeting....so make the best of it.  Make your health your priority.

Eat healthy.  Exercise. Have a great weekend and I'll see you tomorrow



Ciao

Here's a yummy recipe I found....
http://www.huffingtonpost.com/2012/02/29/spring-pizza_n_1311440.html