WOMEN ages 50+ FOR JULY 2016
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Tracie I WIOConnell5483 wrote: »Good morning!
CJ: I love the ice cube tray of mashed berries idea! Thank you for sharing that. I struggle with water intake.
Thank you
grandmallie Please add my prayers for Faith and Jean.
Cauliflower casserole
One large head of Cauliflower
One cup of unsweetened, unflavored plain Greek yogurt. If using commercial, I use real Greek yogurt by Fage. You can also make your own thick yogurt by taking 16 oz of unflavored, unsweetened plain yogurt and straining it in cheesecloth overnight. I tie it up and hang it over the sink faucet to drain. Squeeze out the liquid. You will be left with a cup.
Freshly grated nutmeg, if you can't find it, use already grated in the jars.
Salt
Freshly grated black pepper.
One egg, well beaten.
One cup bread crumbs. Make your own by grating whole wheat or a hearty, unflavored, unsweetened toast. The prepared crumbs don't work as well.
Separate Cauliflower into florets. If florets are very large, cut them into 2 to 3 inch chunks. Do same for stems. Do not use hard end of core.
Steam until al dente or slightly soft.
Drain. Place in large bowl and cool until it can be handled.
Combine yogurt and beaten egg and 1/2 t salt and pepper and 1/2 cup bread crumbs and 1/4 t nutmeg.
Add mixture to Cauliflower and mix thoroughly, being sure to coat all the florets. Try not to mash up the florets as you mix in.
Pre heat oven to 350 F. Or 177 C.
Place in large covered baking dish that has been lightly buttered or use olive oil. Do not use margarine or Crisco or artificial coatings or bacon greece.
Add 1/4 t nutmeg and pepper to remaining bread crumbs and sprinkle on top.
Bake covered for 30 minutes or until mixture forms nice cassarole texture. Uncover and continue baking for 10 to 15 minutes or until you have a nice crust. Serve immediately. It is also great as a cold dish. You do need to watch to make sure you do not either burn or get too watery texture. I like firm texture, but everyone's tastes are different and sometimes the water content of the Cauliflower is not as expected.
I hope you enjoy.
Experiment with seasoning. Sometimes I use other spices or more nutmeg and pepper.
The books you recommended sound helpful.
CJ1 -
Stronglifts Rest Day
Kettlebell Swing
Week three, day one, increase the reps from 7 to 10 using the 35 pound kettle bell.
Goblet squat-3X5X 35
Russian kettle bell swing-16 X 10 X 35
I can feel that the kettle bell is heavy especially when I carry it to my workout spot. I can also feel the weight of it when I am doing the goblet squat. I maintain excellent form when I do the Russian kettle bell swing where I have my muscles prepared for the swing. It does not feel heavy during this time however, for the first time ever I am starting to work up a sweat which has not happened before with the lighter weight kettle bell.
NYKaren- beautiful bathroom!
Heather - great picture of you and your friend!
Cheri- you and your sister look like you could be twins if you had the same hair color! Great picture!
Mary from Minnesota4 -
Miriam - Hooray for your cover up NSV!
Barbie - I hope you manage to get some answers about your legs soon. This does not sound like a good situation.
DJ - So sorry for the loss of your friend.0 -
Jazzercise - 1 hour
Goblet Squat 3x5x10
Russian Kettlebell Swing 5x10x15
Deadlift 1x10x25
I took 2 rest days after my first "official" Kettlebell workout due to thigh soreness. I was surprised to find I had more "spring" for Jazzercise this morning - I am crediting Kettlebell routine.
Karen in Virginia 2 -
exermom- I guess I don't have to use one of their handkerchiefs, but theirs has MS all over it.0
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Kettle bell
Wanted to point a couple things out to everybody about doing a kettle bell routine. If you want to get the full effects of doing this, there are some fundamental requirements.
1. Even though I say you can start at a very light weight you do need to do what is called a progressive overload. Where you will be adding weight or more reps each time you finish the five-week program. I went from 10 pounds and am now at 35 pounds and that was since last November.
2. Do not do more then the program sets and reps. Unless, you are trying to figure out your heaviest starting weight. I started at a 10 pound weight doing single arm swings. I did that because I wasn't sure I wanted to invest in a kettle bell. In reality I should have started with a 20 pound kettle bell doing a double arm swing. At my age it is recommended to do the double arm swing.
3. If you are just doing lightweight and not considering adding weight and going to the heavier kettle bell it will still be a toning exercise but you will not get the benefit of the 20 calorie per minute burn.
4. I also know that there are some women that like to go really hard and do more than the program suggest, this could cause injury or excessive muscle soreness. If you feel that you're not getting a good enough workout then increase the weight amount not the # of sets or reps.
5. The only change in the basic program that I would suggest is to do goblet squats and the single arm press if you do not want to do pull-ups. This is on the day between the kettle bell swings. It is also OK to do kettle bell swings every day, so if you would like to do goblet squats and Kettlebell swings 6-7 days a week it would be ok. I suggest that if you are new to any exercise that you always start out slow that's why I again posted a link to the five-week program.
http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout
Mary from Minnesota2 -
Also, expect to possibly gain water weight because of muscle repair that requires water. And don't right away increase your calories because of the high calorie burn. I would say that the high calorie burn would not take effect until you are close to your max weight of the kettle bell. I think that I personally hit mine when I went from the 30 pound to the 35 pound. I started losing 4 pounds per week without changing my diet at all. Now however, I had to increase my calories because I do not want to lose weight that quickly. I would suggest that you weigh yourself daily as well as your food intake, log every bite, don't eat your exercise calories back for the kettle bell at this point, then after a week or two you should be able to tell how this exercise is affecting your weight. Take your measurements immediately. Then in the same timeframe retake your measurements in two weeks and look at the data.
Mary from Minnesota0 -
Today I used my real kettlebell for the first time! It's 8kg - about 18 lbs.
I did 10 x 10 x 18
I could tell I was working, definitely "glowing" and slightly out of breath, but no ill effects. It's great to have on yoga days. I'm going to do it every other day. The alternate days I use my dumbells for my arms.
Really delighted to have this as an addition to my routine. I may eventually be able to cut down the amount of time I spend on my machines. Thank you, Mary!
Heather1 -
Heather - You are doing remarkable!
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@fanncy0626 Your kettlebells sound intriguing and very popular here! I would love to get into a structured program. Thanks for posting the info!
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Hi everyone. I have been reading nursing history papers all morning and my eyes are crossed. I may have to go home early today! I did manage to finish my food diary and got 75 minutes of exercise in yesterday, so I guess that’s a start!
Mary: yes that dog is turning out to have a whole bag of tricks we didn’t know about. Now he is up to 185 pills a week, so we need to get this figured out and fast! It took DH 50 minutes this morning!
Miriam; great NSV!
Lenora: thanks for the tips! Today Benny wouldn’t swallow at all; he was actually drooling out the sides of his mouth! He won’t eat cheese at all anymore. No deli meat either, and now not taking peanut butter. He used to eat cat food all the time but now doesn’t want it. It’s a daily chore to see what he will eat. Yesterday dinner took chicken gravy. We will have to try blowing in his nose!
Barbie: I will keep my fingers crossed for that mri! We don’t usually feel the seasons change until late August or early September; last week the heat index was around 113 for 4 days in a row.
Joyce: sending Charlie get well wishes!
Michele: OH YES! The pill shooter. You told me about that once before and I totally forgot! I will look tonight. He has been swallowing them only to actually throw them up (along with some food, so we know it’s gotten down at least.) thanks!!!
Karen: I missed the issue but I see you need hugs and support so I’m sending both your way!
Lisa: I hope you get to feeling better soon!
Chris: I hope you enjoy your water aerobics class! I love them!
NYKaren: love the bathrrom! I hope OS gets lots of use from it
Heather: how lovely you are!
Cheri: you too! Great pic!
Rini: are you a Royals fan? Their AAA team is here and we enjoy going to their games
Well I know I have missed some but I am writing this at lunch and now it’s time to get back to work! Take care everyone! Meg from Omaha
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Jake keeps getting better and better. He can put some dishes in the dishwasher and today we returned the borrowed walker because he feels very secure walking without it. He takes a cane for safety but doesn't need to use it unless he bumps into something or has to change directions suddenly. We are both grateful for the recovery he's made so far. Barbie 2 -
Charleen: Beautiful lake photo! Where in Colorado is this? DD used to live in Boulder County & DS was stationed in Colorado Springs for a few years so we've visited there many times. :flowerforyou:
Meg: Thanks for the birthday wishes. I had a good day. I hope that your access to the site improves soon. I'm sending good thoughts for Benny. :flowerforyou:
Miriam: Congratulations on fitting into your swim cover up! Proof like this that you are making progress is gratifying.
Barbie: I hope you will be able to get a clearer understanding of your leg pain and an effective treatment that takes the pain away. :flowerforyou:
Joyce: I'm so sorry that Charlie is not feeling well. I hope the situation is temporary & he feels better soon. (((HUGS)))
Michelle: You're right that Sue in WA and Cheryl are horse lovers. I haven't seen a post from Cheryl in ages. I hope all is well. Sue is also a swimmer & I've noticed that she is getting to swim again. :flowerforyou:
Heather: The photo of you and the birthday girl is wonderful. You both look lovely.
Pip: You're number 1 in my book. Take care of yourself.
We are currently in Virginia, staying with DS & DDIL. We've been out and active every day. Right now DH is napping, & I suspect DDIL is, too. I am enjoying the visit but we are eating out too much to suit me. I feel bloated & I think the scale wil give me a lecture when I climb onto it. We have about 6 more days here, & have talked about visiting Monticello before our flight home. Our son can only go on a weekend so it will likely be crowded, but I'd love for DH to get a chance to see it.
Katla in Beautiful NW Oregon
Tibetan proverb: "The secret to living well and long is: Eat half, walk double, laugh triple and love without measure..."
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” Thomas A. Edison0 -
Afternoon ladies.
I started making a new flowerbed today.
Dug up grass and and began sifting out roots.
It started to rain.
I got to play in mud today.
Marcelyn in Houston4 -
Hi Gals,
Karen sending good thoughts!
Margaret – great pics!!!
Allie – great job, Faith!!!
Miriam – congrats!
Barbie -Hugs!!!!!!!!!!!!!
Lisa – hope you feel better fast
Joyce – well I’m a day behind so sure you have had your doctor’s visit… hope Charlie can reach a healthy point…
Mary – I am not doing any of those squats… knees a few inches apart arms out straight in front of me back as straight as I can, knees never going in front of toes, butt headed to the ground…
Kettle/dumb bell swing:
3x10x1
July Goals:
2 fun things a week, Lunch with Ben, visiting with mom, Cajun food with a friend, got the job!, watched the sunrise every morning, planning a camping trip with a friend.
Log everyday to the best I can, over if need be.
11,000 + steps everyday – like to hit 160 miles for the month.
Smiles.
Kim from N. California
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Happy Tuesday. I am working the long shift today. Weigh in this morning was not good. I have to get back on track. But I am not giving up. I got my blood drawn this morning for my 6 month check up coming up this next month. I will get copies later today, but expecting it not to be as good as last time.
My mom is home from the hospital and says since they changed her meds from COPD to CHF she feels a lot better and breathing is easier. I sure hope that she keeps getting better and able to get out and do things. Her house still has not sold and concerned about that.
Allison--Sending hugs. Sometimes we just feel the way we feel. I pray life gets better for you soon and that you find some fun activities.
Kim--I have this vision of you climbing over the fence twice. Please be careful.
Just picked up a copy of my labs and I am surprised. My AC1 is 5.4 and my total cholesterol is 151. Must be doing something right.
Katla--Sounds like you are having a great time with DS & DDIL, making memories.
Karene--I do wish you lived closer as we could be walking buddies or just friends.
Another crazy day, working on getting information updated for our answering service and emergency numbers, but I am getting it done. So time to sign off and will type at you tomorrow.
Blessing, Vicki GRAND ISLAND, NE1 -
j0
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Mary – I am not doing any of those squats… knees a few inches apart arms out straight in front of me back as straight as I can, knees never going in front of toes, butt headed to the ground…
Kettle/dumb bell swing:
3x10x1.
Kim from N. California
Try to have legs at least shoulder width apart toes pointed outward. Maybe just try to see what doesn't cause you pain. Your kind would hurt my knees.0 -
@mousemom18 I'm sorry, I forgot what you want us to call you. I noticed you have only one daughter and she is leaving home to attend college, and has had a partial colectomy (right?) Was wondering if she has UC, and thinking how hard it's going to be for her to go away to school this fall. Is she going to be nearby? Welcome, by the way!
Karen in Virginia
Hi, Karen and thanks! I kind of LIKE being called Mousemom. Mouse is the nickname for my DD. I also have a DSD age 23 who lives about 2 hours away and a DS who has two more years of high school. If it's considered rude not to use your real name, mine is Jill and I live in Toronto.
My DD graduated university (college) this summer so she is home and working and looking for a real job. She had UC until they removed her colon. Almost all of it. And then did the reattachment surgery 6 or 7 weeks later. She is fine. Great in fact. She did a school exchange in Australia for six months and managed to travel to Fiji, Bali, the Great Barrier Reef and more. She has to watch what she eats more than most people but she is doing really well. Surgery was the best thing for her (about 6 years ago now).
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fanncy0626 wrote: »
Try to have legs at least shoulder width apart toes pointed outward. Maybe just try to see what doesn't cause you pain. Your kind would hurt my knees.
My trainer has me doing goblet squats with25lb to build lower body strength for a Tough Mudder coming up in September. When that is over I may try a kettlebell routine. I'll be sure to check your link for ideas and technique.
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mousemom18 wrote: »fanncy0626 wrote: »
Try to have legs at least shoulder width apart toes pointed outward. Maybe just try to see what doesn't cause you pain. Your kind would hurt my knees.
My trainer has me doing goblet squats with25lb to build lower body strength for a Tough Mudder coming up in September. When that is over I may try a kettlebell routine. I'll be sure to check your link for ideas and technique.
Awesome!0 -
Good afternoon ladies,
DJ: So sorry about the loss of your friend.
NYKaren: Thinking of you
Lisa: Hope you feel better real quick!
Meg: 75 minutes of exercise - that's a fabulous start!
Barbie: So glad that Jake is on the mend
Kim: I'm enjoying those fun things you are doing!
Vicki: Congrats on that NSV!
I was walking up the sidewalk as I got home from work and smelled something that I thought was a bbq. Opened the door to this really strong burned odour. Sheesh, my attempt at slow cooking a pork roast up in smoke literally. Not sure why it burned, I added some water and had it on low for about 8 hours. There was no water left in the slow cooker and the bottom is burned black. What a waste and so much for having supper mostly cooked when I got home! Can anyone tell me what I did wrong?
Carey - pouting in Northern Alberta0 -
Pip – I don’t think I could wear the ‘monkey feet’ shoes because both of my little toes curl under so much; and my 2nd and 3rd toe are webbed. I have a pair of toe socks; and it takes a lot to get them on; but, boy they sure do keep my feet warm. I need to get another pair before it gets cold.
Heather – She’s 80? WOW! And her mother is still alive @ 103? Fantastic! Must have a great plan or good genes.
Lost 1lb. Slowly reaching my goal. Going to try to ‘stay on plan’ this next time; and, exercise daily in the pool; vacation with the DGDs starting Saturday; so that will be something I will have to watch my eating during. But, we do spend hours walking on the beach and in the pool, and walking Old Town in St. Augustine, FL, so getting enough exercise will not be a problem. It’s the ‘eating’ that will be an issue. We always go to a little hole-in-the-wall pizza joint when we gt there and settled in. Continental breakfast each AM. Go to seafood restaurant (when we live in Jacksonville, it was out in the boonies); 40 years later … all grown up around it.
Lenora
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Miriam congrats on cover-up.
Heather love picture with friend.
Had lunch with friend in garden with friend. We got a Leeannchin's Kids Meal. Just the right amount of food. I like kid's meals if they let you order them. Not so much food and cheaper. Double victory! Margaret 0 -
Barbie so glad that Jake is continuing to improve!
Started the day with exercise and that felt great. Today I totally turned to food, overate the whole day! I ran lots of errands and now plan on reading myself to sleep. Tired, tired, tired. Thanks everyone for sending strength, it has made a difference.
NYKAREN0 -
Feeling so much better after a chiropractic adjustment and total body therapeutic massage. Unfortunately, my elbow is still not 100%. Will continue to take it easy and allow it to heal.
Tonight I made cauliflower rice with curry and crab cakes. I'm back into full tilt cooking mode, at least until I leave town again on Tuesday. The book "The Calorie Myth" puts out the recommendation of eating 10 servings of vegetables per day. That's not easy, but I'm having fun trying.
I'm sending energy and love to Barbie, Karen, Lisa, Joyce and Charlie and any of you who are feeling a little down, a little challenged, a little below par healthwise.
Heather: Your yoga friend is a true inspiration.
Michele: Your weed project sounds exhausting, take care!
Lenora: I love St. Augustine. Have a great trip.
Stay well, friends. We can do this.
Rori
Colorado Foothills
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stats for the day:
ride hm 2 gym- 10.30in, 14.4amph, 134mhr, 2.5mi = 78c
SPIN- 41min, 97r, 37w, 4-6g, 103mhr, 7.7mi = 182c
ride gym 2 wk- 52.50min, 12.5amph, 144mhr, 11mi = 414c
ride wk 2 hm- 53.27min, 11.4amph, 153mhr, 10.1mi = 454c
total cal 11282 -
Have been having a busy week--cannot read the 350 plus posts yet...just letting you know I am still alive...
Betty0 -
Good evening ladies.
Hugs to all of you who don't feel well or loved ones who don't feel well.
So hot here but I had to do yard work and we all know how much I love it. Lol. Have to admit it looked nice when I got done but I have a killer headache now. Had two big glasses of sweet tea when I was done and a light dinner. Ready for bed but know if I go to sleep now I will be up at two and not be able to go back to sleep.
Have a great night.
Anne from Wisconsin2
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