WOMEN AGES 50+ FOR JULY 2024

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  • grandmallie
    grandmallie Posts: 10,144 Member
    edited July 21
    Carol - you got this.. no worries
    All will be well...
    In one way I feel a bit better ,in other ways not so much..
    I guess I was a bit stopped up I know ( TMI) felt better afterwards..
    But still a bit tired.. so I took a nap... I will lay low for the weekend and start fresh tomorrow and will take a shower a bit later...
    Your right about getting the cut first and we shall see from there..
    And my SIL sent me the paperwork for Seans court date..which is Tuesday August 27th.. she wont be there.. and she just assumes I'll take him up to Moultonborough .
  • kevrit
    kevrit Posts: 4,383 Member
    Here is this weeks prediabetes class:
    Week 7 Overview
    Session 7: Carbohydrate, Protein, and Fat
    There are three major nutrients that provide calories to your body. These nutrients are carbohydrates, protein and fat. In the last session, you learned that many diets ask you to avoid one of these nutrients. However, you need a balance of all three. This session will explain the important role carbohydrates, protein and fat play in your diet. You’ll also learn the best foods to eat to receive these nutrients.
    Carbohydrate
    Many fad diets encourage little or no carbohydrate intake. The truth is that carbohydrates are the body’s favorite source of fuel. Your body changes carbohydrates into glucose (blood sugar). Your body then uses this sugar for energy for your cells, tissues and organs. There are two
    types of carbohydrates: complex and simple. The goal is to eat mostly complex carbohydrates and less simple carbohydrates.
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    Include More
    Eat Less
    Fresh Fruit Sugary Drinks Vegetables Sugary Cereal
    Simple carbohydrates are the quickest source of energy, as they digest quickly.
    This can cause your blood sugar to spike. Simple carbs can also cause high triglycerides (blood fat that increases your risk of heart disease).
    ❖ See Handout: Tips to Reduce Simple Sugar
    ✓ Skill Building Activity: Label Reading For Simple
    Sugars (your coach will lead you through this activity)
    Complex carbohydrates are typically rich in fiber, making them satisfying, healthful, and less likely to spike blood sugar. They are usually found in whole plant foods and are high in fiber, vitamins and minerals.
    ❖ See Handout: Grocery List of Complex Carbohydrates
    ✓ Skill Building Activity: Label Reading for Fiber (your coach will lead you through this activity)
    Whole Grains (Whole wheat bread, pasta)
    Sweets (Cookies, candy, cakes)
    Beans
    Candy
    2

    Benefits of Carbohydrates
    The benefits of eating a diet rich in high quality, complex carbohydrates include:
    ➢ Good brain function
    ➢ Improved mood and energy
    ➢ Fiber (soluble and insoluble) in carbs is needed for bowel health and bowel movements
    ➢ May lower cholesterol levels
    ❖ See Handout: Types of Fiber Carbohydrate Recommendation
    About 45-65% of your diet needs to come from complex carbohydrate (e.g. fruits, vegetables, whole grains & legumes). To get the right amount of carbohydrate, use MyPlate and fill your 1⁄2 of your plate with fruits and vegetables and 1⁄4 of your plate with grains.
    Protein
    Protein is a powerful nutrient made up of amino acids. Amino acids are involved in almost every function of the body. Your body can make some amino acids,
    Session 5: Carbohydrates
    3

    but you must get others from food. Protein can be found in both animal and plant based foods. The goal is to get a good mix of lean animal and plant based protein in your diet.
    Animal Protein
    Plant Protein
    Lean cuts of beef
    Fish and Seafood
    Dairy: Milk, Yogurt & Cottage Cheese
    Tofu
    Quinoa Tempeh
    Turkey and Chicken
    Legumes, Beans
    Eggs
    Nuts & seeds
    Pork
    Seitan
    ❖ See Handout: Choosing Healthier Meats Benefits of Protein
    ➢ Needed for skin, hair, muscle, bones, and organs
    ➢ Used to fight disease
    ➢ Makes you feel full and satisfied
    ➢ Helps to stabilize blood sugar
    Protein Recommendation
    Protein needs can vary. Up to-35% of your calorie intake should come from lean sources of protein (animal and plant). To get the right amount of protein,
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    use MyPlate and fill 1⁄4 of your plate with meat and include a cup of dairy.
    ✓ Skill Building Activity: Adding Up Your Protein (your coach will lead you through this activity)
    Fat
    Fat is needed by
    your body, and
    performs many
    important
    functions. Many
    diets promote a
    very low fat intake,
    but reducing your fat intake too much can be unhealthy and leave you wanting more to eat. When choosing fats, quality is key. There are 3 main types of fats: unsaturated fats, saturated fats and trans fats. Saturated fats and trans fat can have a negative impact on your heart and health. Healthy, unsaturated fats have a positive impact on health. The goal is to get most of your fat intake from the healthier unsaturated fats.
    ❖ See Handout: Types of Healthy Fat
    ❖ See Handout: Adding Healthy Fats
    Eat More
    Olives and Olive Oil
    Nuts and Nut Butter
    5

    Avocado
    Fish and Fish Oil
    Seeds
    Benefits of Healthy Fats
    ➢ Proper brain functioning
    ➢ Healthy metabolism
    ➢ Heart health
    ➢ Proper hormone functioning
    ➢ Fullness (takes longer to leave the stomach than carbs and protein)
    ➢ Needed for absorption of fat-soluble vitamins (vitamins A, D, E & K)
    ➢ Source of fuel
    ➢ Acts as oil for joints
    Fat Recommendation
    A general rule of thumb is for 20-35% of your diet to come from healthy sources of fat. This should be spread throughout the day. Try to include a healthy fat at each meal. To get the right amount of fat, use MyPlate and choose leaner cuts of meat, lower fat dairy products and lower fat, grain-based foods.
    **Each gram of fat contains more then double the calories of protein or carbohydrate. Be sure to check portion sizes and practice moderation.
    6

    ✓ Skill Building Activity: Adding Up Your Fat Grams (your coach will lead you through this activity)
    Summary
    Your body needs carbohydrate, protein and fat. With the guidance of MyPlate, and the help of your coach, you can create a balanced eating plan that gives you the right amount of each nutrient.
    Activities
    □ Look over your food uploads for the last week. Do you notice any simple sugars?
    □ Include one plant-based source of protein this week.
    □ Check the portion size of the fats you eat most often. How does it compare to the amount you eat?
    Keep Moving
    This week, think about getting a pedometer or device that counts your steps. Once you know how many steps you are taking, you can set goals to increase your steps each day.
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    □ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will try one new source of plant-based protein.
    List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
    Discussion/Questions
    □ Ask your coach to help you make a grocery list based off the information in this session.
    □ Ask your group members how they put together balanced meals, which include all of the major nutrients.
    □ Tell your group members or family members about one food myth that your learned was untrue this week.
    “Next to love, balance is the most important thing.”
    - John Wooden
    8

    Tips to Reduce Simple Sugar
    How to Reduce Simple Sugar in Meals and Snacks
    ● Choose high fiber cereal instead of sugary cereal
    ● Use fruit for dessert rather than sweet treats
    ● Eat plain yogurt with fruit instead of sweetened yogurt
    ● Use nut butter instead of jelly on toast, bagels and muffins
    ● Check labels for added sugar
    ● Avoid fruit canned in sugar
    ● Decrease your serving of cookies, cakes and candy
    ● Use vanilla (or almond) extract, cinnamon, allspice or nutmeg to add flavor rather than sugar
    How to Reduce Simple Sugar in Beverages
    ● Drink black coffee rather than sweetened coffee drinks
    ● Drink unsweetened tea rather than sweetened tea
    ● Drink water or sparkling water instead of soda

    Grocery List for Complex Carbohydrates
    ● Whole wheat or sprouted wheat bread
    ● Whole wheat pasta
    ● Steel cut oats
    ● High fiber cereal (more than 5 grams of fiber) ● Brown, wild and long grain rice
    ● Quinoa
    ● Rye crackers
    ● Barley
    ● Beans
    ● Lentils
    ● Soybeans (edamame) ● Sweet potatoes
    ● White potatoes
    ● Corn
    ● Peas
    ● Carrots

    Types of Fiber
    􏰀 There are 2 types of fiber: soluble and insoluble. Both sources of fiber can be found solely in plant foods (fruits, vegetables, legumes, nuts, and seeds).
    􏰀 Both types of fiber offer important health benefits.
    Insoluble Fiber:
    􏰀 Does not dissolve in water
    􏰀 Is not easily broken down during digestion
    􏰀 Creates bulk, which helps prevent constipation
    Sources:
    ● Skins of fruits & vegetables (apples, cucumbers,
    grapes, etc.)
    ● Wheat bran, whole grains and popcorn
    ● Dried fruits
    Soluble Fiber:
    􏰀 Dissolves in water
    􏰀 Reduces LDL cholesterol (“bad” cholesterol) 􏰀 Helps to regulate blood sugar
    Sources: ● Beans
    ● Fruits (fresh & dried) and vegetables ● Oats, rice and whole grain pasta

    Choosing Healthier Meats
    􏰀 There is a wide variety of animal protein available today. 􏰀 Choosing healthier options can help you to reach your
    goals and improve your overall health.
    Here are 4 tips to help you choose healthier meats:
    1.) Choose fewer processed meats
    ✔ Processed meats like deli meats, bacon, sausage, hot dogs, pepperoni, beef jerky, and salami are typically high in sodium and/or sugar.
    2.) Choose lean cuts of meat
    ✔ Leaner cuts of meat such as “loin,” “round” or “sirloin” contain less fat and fewer calories.
    3.) Use healthier cooking methods
    ✔ Grilling, braising, baking, and stewing are all healthier cooking options than deep-frying, pan frying or using gravies and sauces.
    4.) Choose leaner types of meats
    ✔ White meat such as chicken and turkey is a lower fat option than red meat.
    ✔ Fish is also a good option that typically contains a higher content of unsaturated (heart healthy) fats.

    Types of Healthy Fat
    􏰀 Healthy fats are important to include in our diet due to their heart healthy benefits.
    Monounsaturated and Polyunsaturated
    􏰀 These fats can improve total cholesterol when used in place of unhealthy fats.
    􏰀 Sources of these fats include:
    ● Avocados
    ● Olives
    ● Nuts: almonds, pecans, hazelnuts and
    macadamia nuts
    ● Seeds: pumpkin, chia, flax and sunflower seeds
    Omega-3 Fatty Acids
    􏰀 These fats can lower blood triglyceride levels, decrease inflammation and lower blood pressure.
    􏰀 Sources of these fats include:
    ● Walnuts
    ● Flax seeds
    ● Chia seeds
    ● Fish: salmon, mackerel, herring, sardines,
    albacore and rainbow trout
    ● Tofu and other soybean products

    Adding Healthy Fats
    What foods contain healthy fats?
    􏰀 Many foods naturally contain healthy fats.
    􏰀 You can find these fats in avocados, nuts, seeds
    and olives.
    Ways to Add Healthy Fats:
    ● Prepare a fruit smoothie with avocado
    ● Choose white meat chicken instead of red meat ● Dress your salad with sesame, olive or flaxseed oil ● Top salads with nuts and/or seeds
    ● Try flaxseeds in smoothies, yogurt or on salads
    ● Try different nut butters on celery or apples
    ● Choose fatty fish like salmon and tuna
    ● Enjoy a vegetable crudités with olives or on salads ● Try soymilk on cereal
    ● Use olive oil in place of butter

    
  • exermom
    exermom Posts: 6,554 Member
    Ginger – so nice to see you back! Congrats on the weight loss

    Last time we were at Denise’s, Pete said that PJ’s school teaches Math and Science all in Spanish. Not sure if this is correct.

    Still no word on the relay for my oven. I did take pizza home from the soup kitchen for Vince so we can microwave that. Vince talked about going to Red Lobster for dinner. Who knows?

    Did a Core Cardio DVD then walked around the neighborhood. Jess came down with Colby and Ganon (the dog). Took the dog for a SHORT walk, I think it got too warm for him. I was sweating in the sun. Now it’s raining

    Rita – like the way you take yoga breaks between cars. Hey, better than standing there doing nothing. I’m proud of you

    Carol – best for you for tomorrow

    Tracey – love Kaitlyn’s smile

    Barbara – yea for showers at home!!! I remember having to shower at the Y when we were without water

    Michele NC
  • kymarai
    kymarai Posts: 3,727 Member
    <3:)
  • OregonMother
    OregonMother Posts: 1,665 Member
    1948CWB wrote: »
    Thanks everyone for your good wishes! I'm a little bit scared but will be so glad when it's over!

    Carol in GA

    Praying for peace and confidence for you.

    Flea
    Willamette Valley OR
  • okiewoman510
    okiewoman510 Posts: 1,319 Member
    1948CWB wrote: »
    Thanks everyone for your good wishes! I'm a little bit scared but will be so glad when it's over!

    Carol in GA

    You’ve got this! I promise it is worth it!!

    Okie in the Texas Hill Country
  • grandmallie
    grandmallie Posts: 10,144 Member
    Lisa- I don't know if your interested but there is an app for your phone called Ebird ,I have it on mine and it identifies the sound of the bird if your outside and tells you what kind it is and gives you the facts..
    I have all my moms birding books here,and I can usually tell what most birds are..
    Flea you are right.. but an Uber from Connecticut to N.H. would be a bit much.. we shall see what happens..and I sure hope he doesn't think he is moving in here..I love my brother dearly ,but No... he smokes and Im not having a smoker live here.. plus its a one bedroom.
    He is coming down to Connecticut with Jean tomorrow so we shall see what happens.
  • pipcd34
    pipcd34 Posts: 17,355 Member
    636636
  • LisaInArkansas
    LisaInArkansas Posts: 2,949 Member
    o:)
  • dlfk202000
    dlfk202000 Posts: 3,251 Member
    barbiecat wrote: »
    :s

    :) Yes, restaurant prices are appalling. We have gotten restaurant food lately only on very special occasions (like out of town company that when we don't want to have to do the work and don't want to have to figure out how to please everyone). It was truly a gift we gave ourselves. Otherwise we love our own cooking and personally chosen foods.

    :)

    <3 Barbie in slightly cooler NW WA


    Dh told me that he and his friends got drinks- just slushy/icee type drinks. He said he thought they were a good deal because they were only $6. To me, that doesn't sound like a good deal. I don't like spending that much on a burger or what ever, let alone a drink(full of sugar and two of the three guys are diabetic)
  • skuehn48
    skuehn48 Posts: 3,071 Member
    <3
  • auntiebk
    auntiebk Posts: 2,619 Member
    Today’s gratitude: Pastor’s wife’s, loving, understanding, forgiving response when I dinged her new car door. Meeting up with D and V at music in the park, chat stroll with D, pleasant time later with both at Chetco brewery. Shadow was welcome in both venues.
    Heather Huzzah! Sorry to hear there was discomfort in both hips but your triumph shines through! Love your lazy Susans. In my next kitchen all base cabinets will be big deep pot drawers, no static shelves with hard to reach depths.
    Machka thank you so very much for “…use the feeds”. Will take a stab at this, maybe tomorrow or Tuesday, after tea… ;)
    Annie hope you decided to nap. Your well being is more important than your Dad’s car’s. ;) Kelly said it better.
    Lanette the water guy had grands visiting the past week. We are expecting/hoping to see him and his digging helper this week, to set the 1500 gal tank and trench so it can be connected. Then all that will remain is reorganizing the pump room to make it easier to change the UV bulb and clean its sleeve. BUT “scheduled” is way too strong a word ;}
    Tracey sorry to hear about the air quality cutting Rodger’s hours. Not what you need right now. :love: your answer about priorities and REALLY :love: the pic of Aspen. What a joyous little child.
    Barbie would you share your how you creatively got Annie home after she chewed through her leash? A skill that could come in handy ;)
    Carol ((hugs)) and prayers all goes well with the surgery tomorrow, and that the recovery is quick, complete and with as little pain as possible. ((hugs))
    Allie glad you got some relief. Hope the nap helped. Stick to your guns about your bro moving in with you. NOT what you need.
    Rita a word about seitan, approach with caution. It’s basically wheat gluten. While I don’t have celiac and am not generally gluten-sensitive, I’ve never been as sick as I was after eating a “seitan reuben” sandwish at a vegetarian restaurant. :sick:
    Michele any idea when the stove part will arrive? Thanks for understanding about the shower, I feel your pain about the stove.
    Margaret con VERY gratulations. Your healthful, whole food way of eating is having wonderful results.
    Beth so glad to see you pop in, you’ve been on my heart the past few days. ((hugs))

    Later, lighter, lovelies!
    Barbara, the Southern Oregon Coastie AHMOD
    x8zcp1ya37k1.gif
    Move more than yesterday, fuel better than yesterday, live NOW.
    Open heart and mind before mouth.
    2024: Strengthen: body, mind, heart-connections
  • pipcd34
    pipcd34 Posts: 17,355 Member
    637637
  • LisaInArkansas
    LisaInArkansas Posts: 2,949 Member
    <3
  • Anniesquats100
    Anniesquats100 Posts: 3,306 Member
    Good morning beautiful ladies!

    Carol best wishes for your surgery and recovery!

    Allie, just say No! Listen to Meghan Trainor's song My name is No.

    Margaret Yay for the weight loss! You are doing so well!

    Barbara water progress Yay! And yes I took a nap. I'm a little embarrassed that I whined on Saturday when my dad woke me up early. Sorry about that, girlfriends.

    Beth you are doing a great job looking out for your mom. It's tough when she doesn't recognize that.

    Ginny good luck on the lung check.

    Machka I don't think intentional living meshes with being a caregiver. We have to be so flexible to deal with whatever comes up, so it's more reactive and plans are always tentative. But I don't know much about intentional living so I could be wrong.

    Michele restaurant prices have really gone up around here too. When I was a child we ate out at a diner less than once a month. It feels luxurious to go out more often.

    I did sleep Sunday morning and I feel much better. I will run the car today while Dad is at Sing-along. One of my goals is to give the political situation a week to settle down before I get back into it. This week is going to be chaos.

    Party planning is going well. I estimate sixteen people!

    Have a marvelous day! May you be happy, healthy, safe and free!

    Annie in Delaware
  • TerriRichardson112
    TerriRichardson112 Posts: 19,145 Member
    Carol: Thinking of you today 🙏

    Heather: So pleased that you made it to the sea.

    Virtual (((hugs))) and 🙏🏻🙏🏻🙏🏻 for those who need them.

    🙋‍♀️ Miele failte to the newbies.

    ☘️ Terri
  • barbiecat
    barbiecat Posts: 17,250 Member
    :)Barbara, my creative solution to the leash was not that creative. She chewed the leash leaving enough connected to the gentle leader that I could knot it around the handle of the retractable leash and hold it awkwardly for the three blocks or so to get home and get Bessie's leash for the rest of the walk. According to Chewy, the new leashes will be here by the end of the day today.

    :) Intentional living and minimalism are pretty general terms for a way of living that is careful and purposeful. They fit in with spoon story about having to make choices about how to live your life, how to spend your money, how to spend your time. The things that I choose to do or buy make me happy or fill a need or I don't do them or buy them. It reminds me of the phrase during World War II, "Is this trip really necessary" regarding the use of driving during gas rationing. It's a way to make the best use of scarce resources whether they are time, money, fuel, energy, or calories.

    <3<3 Hugs to Carol

    Barbie in NW WA

  • Machka9
    Machka9 Posts: 25,687 Member
    edited July 22
    Anniesquats100 wrote: »
    Good morning beautiful ladies!

    Machka I don't think intentional living meshes with being a caregiver. We have to be so flexible to deal with whatever comes up, so it's more reactive and plans are always tentative. But I don't know much about intentional living so I could be wrong.

    Annie in Delaware

    I have the same impression ... from the articles I've read, it seems to be about planning your day and doing everything you planned. And as you go through your day, you ask yourself if what you're doing now contributes to the plan or not. If not, you try to get back on track.

    In addition to that, you set up plans for the next 5, 10, 20, 30, 40 years. And again, as you go through your days, you constantly ask yourself if what you're doing is keeping you on track for your goals or not.

    From the looks of things, you're even supposed to plan in relaxation times!!


    From my experience as a caregiver, it's much easier to go with the flow. You can plan (like I did this past weekend) but it wore both of us right out and definitely wouldn't be good long-term. We were on the brink of disaster by the end of the weekend.

    During the week, when I get home from work, I usually have 1 thing from my list I would like to do if I can. That 1 thing should only take, let's say, half an hour ... so theoretically, I should be able to plan in several other things, but I've discovered that I have a much better success rate if I hope to get 1 thing done, and leave the rest of the evening open for whatever comes along. Same with the weekends. I might plan 2 things each day ... and see what happens. The whole weekend could be completely different from what I had planned.

    It does make it difficult to keep up with stuff, but that's how it goes. I try to do the urgent things, at least.


    Work can also be like that quite often. I have plans but an email comes in and the plans go right out the window while I deal with something else.


    Right now, I've got so much unpacking to do ... I'll get there eventually. Probably.


    M in Oz

  • Machka9
    Machka9 Posts: 25,687 Member
    barbiecat wrote: »
    :)Barbara, my creative solution to the leash was not that creative. She chewed the leash leaving enough connected to the gentle leader that I could knot it around the handle of the retractable leash and hold it awkwardly for the three blocks or so to get home and get Bessie's leash for the rest of the walk. According to Chewy, the new leashes will be here by the end of the day today.

    :) Intentional living and minimalism are pretty general terms for a way of living that is careful and purposeful. They fit in with spoon story about having to make choices about how to live your life, how to spend your money, how to spend your time. The things that I choose to do or buy make me happy or fill a need or I don't do them or buy them. It reminds me of the phrase during World War II, "Is this trip really necessary" regarding the use of driving during gas rationing. It's a way to make the best use of scarce resources whether they are time, money, fuel, energy, or calories.

    <3<3 Hugs to Carol

    Barbie in NW WA

    I think both intentional living and minimalism (which appear to be a little bit related), require a certain personality type and likely work well for people with that personality type.

    For me, however, I think being careful and purposeful all the time or most of the time would be stressful.

    One of the things I liked best about cycling in different countries for 8 months was that we only had a very loose plan. We had flights booked ... and ended up changing a couple of them anyway. A couple weeks before we went to a new place by air, I would book our first night's accommodation. When we got there, if we liked the accommodation, we'd book our last night before the next flight. Otherwise we'd go where the wind blew us. 😀

    M in Oz



  • kevrit
    kevrit Posts: 4,383 Member
    @ Carol I hope you had a smooth surgery experience and the healing is quick and pain free (or as little pain as necessary!)
    @Heather Your next surgery will be a breeze after your last one. You are a pro now!! Good luck to you too!

    I had to work 7 hours in the booth again yesterday. Not as tired as Saturday, weird. It was a lot slower than yesterday so lots of standing yoga and dancing and stretching between cars. Got a good workout! LOL

    Breakfast: yesterday and today Muesli, 1/2 banana/ 1 T craisins and Oikos Tripple Zero yogurt. Yesterday snacks: orange, whole banana, 3 fudgicles. Supper was English muffin with butter and cream cheese with a nectarine.
    Dinner was 1/2 cup spaghetti and 1/2 cup shrimp in white sauce with onions, celery, mushrooms, and parsley for veggies and an orange for desert.

    Sounds like a lot but under my calorie allotment.

    3duvq9po8r0w.jpeg
    RVRita in Roswell 👽

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