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WOMEN AGES 50+ FOR AUGUST 2024

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Replies

  • skuehn48
    skuehn48 Posts: 2,980 Member
    <3
  • LisaInArkansas
    LisaInArkansas Posts: 2,766 Member
    PackerFanInGB wrote: »
    OMG Lisa! That’s terrible! He deserves to be an ex then. 🤦🏻‍♀️

    I cried the day Favre retired too (still my favorite player) BUT I cried even harder when I got divorced, so not all Packer fans are like that! 😉 No sports channels! That made me laugh…. Corey is a keeper.

    I’m counting the days until football season. I live about a mile from Lambeau Field, so I’m surrounded by Green Bay Packer stuff year round… 😂

    Tracie - No worries. It was fun in the early years! I was a Cowboys nut, having grown up in Texas with five big brothers, and the ex was from Milwaukee, so the rivalry came built in. My best friend is a 49'ers fan, as well, so I remember the first decade of football seasons quite fondly. I met some absolutely wonderful Packer fans besides my ex, too.

    But...I abandoned the Cowboys when they got rid of Tom Landry in disgraceful fashion, and traded the ex- in for a better life the same year the Pack traded Favre to the Jets (not BECAUSE of the trade, I might add... 👀😂). I'm still evicting player names and stats from my head 16 years later! 😲😁 I believe he now actually lives near you, if I'm not mistaken. It would be seriously weird if you knew him, since GB has a hundred thousand people, but the last name's reasonably unique - with some asterisks to make it a little less searchable, it's M * r * a * z * i * k.

    More in a bit. Up at 2 a.m. again, but enjoying these quiet hours.

    Later,
    Love,
    Lisa in AR


  • TerriRichardson112
    TerriRichardson112 Posts: 18,743 Member
    edited August 5
    Post double posted. MFP is a laugh a minute 😜
  • TerriRichardson112
    TerriRichardson112 Posts: 18,743 Member
    Barbie: Glad to know that Jake has been transferred to the specialist hospital, and sounds good.

    Virtual (((hugs))) held extra long and 🙏🏻🙏🏻🙏🏻

    🙋‍♀️ Miele failte to the newbies.

    ☘️ Terri
  • 1948CWB
    1948CWB Posts: 1,505 Member
    <3
  • pipcd34
    pipcd34 Posts: 17,035 Member
    596596
  • grandmallie
    grandmallie Posts: 9,976 Member
    Well had a whole post that went poof !
  • margaretturk
    margaretturk Posts: 5,199 Member
    edited August 5
    Barbara I like beets good to know also help with nitric oxide. I like beets! I think that by increasing my nitric oxide levels in my blood I am having less night leg cramping. I always thought it was brought on by circulation. I did get tested for varicose veins and said that was not a problem for me. Still I find it interesting that nitric oxide relaxes the veins. With my better sleep with nasal breathing, getting outside first thing, and better diet. All have helped. My blood pressure is down too that could be explained by better nitric oxide levels,too. I wonder if there is a test to measure your levels.
  • bwcetc
    bwcetc Posts: 2,811 Member
    Lisa ... my guess is you're being too picky. The quilt is amazing!
  • kevrit
    kevrit Posts: 4,174 Member
    Week 9 class of my pre-diabetes class on problem solving.

    Session 9: Grocery Shopping & Meal Planning
    Overview
    Everyone faces problems when trying to get healthier. One way to avoid many problems that occur is to plan ahead. Balanced meals don’t show up on your table by accident. In this session, you will learn how to plan your meals, create an organized grocery list, and stay on track while grocery shopping. By the end of this session, you will have what it takes to put delicious and nutritious food on your table.
    Meal Planning
    Set aside time each week to plan your meals. You can use note cards or create a document on your computer to store your meal ideas.
    To get started:
    ➢ Start with dinner, then lunch, breakfast and snacks.
    ➢ Take a quick look and determine what foods you
    already have to work with in your pantry & fridge.
    ➢ Use MyPlate to guide your meal planning.
    ➢ Start with your protein and build a meal around it.
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    ➢ Collect recipes.
    ➢ See what is on sale and look for coupons.
    ➢ Consider doing a theme night like “Taco Tuesday.”
    ❖ See Handout: Meal Planning & Prepping Ideas ✓ Skill Building Activity: Meal Planning Tips (your
    coach will lead you through this activity)
    Create a grocery list once you have planned your meals and decide what you need to buy. Be sure to include foods from each food group.
    Sample Grocery List
    Fruits and Vegetables: -Apples -Broccoli -Pre-washed Lettuce -Oranges -Frozen Mixed Veggies
    Grains:
    Whole-wheat buns Whole-grain cereal
    Brown Rice Quinoa
    Dairy
    1% Milk
    Meat/Protein:
    Lean ground beef
    Black beans Rotisserie chicken
    Eggs Canned tuna
    Healthy Fats:
    Olive oil based salad dressing Almonds Natural peanut butter Avocado
    Combination Foods:
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    Greek yogurt String cheese
    Frozen veggie lasagna
    Other:
    Mustard Pickles
    Grocery Shopping
    Now it is time to head to the store. Grocery stores are designed to make you want to buy. It is a business after all.
    To avoid impulse purchases, here are a few tips to keep you on track while you’re shopping:
    ➢ Have a snack before you go.
    o Hunger can lead you to buy items not on your list and lead to impulse buys.
    ➢ Do most of your shopping around the perimeter.
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    o Usually, the perimeter of the store has all of the fresh food (produce, meat & dairy).
    o Some of the center aisles contain healthy foods too. For example, this is where you can find beans, oatmeal and canned tuna.
    ▪ This is where reading food labels comes in handy!
    ➢ Try not to only focus on foods that are at eye level. o The foods at eye level are placed there to try to get you to buy them.
    ➢ Load up on fruits and veggies
    o Frozen & canned fruits/veggies work too.
    o Remember to read the ingredients. Try to buy canned fruit in fruit juice and canned veggies with no added salt.
    ➢ Aim for whole grains.
    o Just because bread is a dark brown color, doesn’t mean it is 100% whole grain or whole wheat.
    ❖ See Handout: 5 Grocery Shopping Tips
    ❖ See Handout: Where to Buy Your Groceries
    ✓ Skill Building Activity: The Half-Cart Challenge (your coach will lead you through this activity)
    Farmer’s Market
    The grocery store is not the only place that you can buy food. You can also buy your food at your local farmer’s market. The farmer’s market is a great place to buy fruits and veggies that are local and in season.
    Here are some benefits to shopping at a farmer’s market:
    4

    ➢ In season produce has the best flavor!
    o Produce that is picked at the peak of ripeness will be the juiciest and have the most flavorful. Produce that must travel far to get to your store is picked before it is fully ripe. This helps to keep the produce from getting overripe by the time it gets there.
    ➢ These foods are typically at the peak of nutrition. o Produce is most nutritious when it is ripe & still on the vine.
    ➢ Local produce is budget friendly
    o It doesn’t require near as much travel costs to get to you.
    o
    ➢ Supporting your local farmer’s market can strengthen your community.
    o You can use this opportunity to talk to the farmers and meet new, like-minded, friends.
    ❖ See Handouts: Produce on a Budget, Parts 1 & 2
    Tips for Storage and Prep
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    ➢ Wash berries and mushrooms right before you eat them to keep them fresher longer.
    ➢ Glass containers help to keep produce fresher for a longer period of time.
    ➢ Store garlic and onions in a cool dark place away from other produce due to their strong smell.
    ➢ Certain foods like tomatoes, bananas, peaches, nectarines, avocados, apples, mangoes, and pears should not be refrigerated to have the most flavor.
    ➢ After you go grocery shopping, spend some time prepping food for the week.
    ➢ Portion out snacks such as nuts into small containers to keep you from mindlessly munching.
    ➢ Hard boil several eggs and have them on hand for protein-rich snacks during the week.
    ➢ Make bulk dishes and keep them in the refrigerator or the freezer. This way, when you are busy during the week, you will have something quick to reheat. Make sure the containers are airtight to prevent freezer burn.
    ❖ See Handout: Meal Planning & Prepping Ideas
    ✓ Skill Building Activity: Putting the Storage and Prepping Tips into Practice (your coach will lead you through this activity)
    Summary
    During this session, you were given tools and tips to help you succeed when planning your meals, when grocery
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    shopping, as well as storing and prepping food. In addition to these tools and tips, buying fruits & vegetables at a farmer’s market was reviewed. With this information and the help of your coach and group, you will walk away with the ability to create a healthy meal plan and grocery list.
    Keep Moving
    At the grocery store, park your vehicle farther away from the store doors to increase your walking distance.
    Activities
    □ Pick 2 meal planning tips and use them to create a healthy meal plan for the week.
    □ Using the sample provided, make your grocery list this week. Feel free to share the tips that you used with your coach and/or group.
    □ Choose 2 storage and prepping tips to help you prepare healthy meals this week. If you need help, reach out to your group and your coach.
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    □ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will try to use one new tip when grocery shopping this week.
    List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
    Discussion/Questions
    □ Ask your group members what tips for grocery shopping they find most helpful.
    □ Ask your group members to share some of their favorite meal ideas and recipes.
    □ After reviewing the section on farmer’s markets and the handouts on produce on a budget, share one new tip that you learned with the group and your coach.
    “If you keep good food in your fridge, you will eat good food.” -Erik McAdams
    8

    Meal Planning and Prepping Ideas Meal Planning
    ➢Spend one day a week making a meal plan. Keep your eye out for recipes throughout the week.
    ➢Save money by looking at grocery store advertisements to see what’s on sale. Aim for fruits and veggies that are in season when planning meals.
    ➢Have fun and be creative. Try one new food or recipe each week!
    Food Storage and Prep
    ➢ After grocery shopping, you can chop and store fruits and veggies to have on hand for the rest of the week. Use clear containers and place them at eye level.
    ➢ When buying grains (bread, rice, etc.) in bulk, freeze your grains to help them last longer.
    ➢ To keep lettuce crisp, be sure to rinse, pat dry (or use a salad spinner) and then place in a zip lock bag with a paper towel.
    ➢ Store carrots and cucumbers in plastic bags to keep them crisp.

    Five Grocery Shopping Tips Tips for your next grocery store visit:
    1.) Make a list and stick to it. A list will help you resist impulse buys and it speeds up shopping.
    2.) Shop the center aisle of the grocery store for staple items such as whole grain crackers, peanut butter, high fiber cereals, canned fruits/vegetables and olive oil.
    3.) Start in the produce section to see what looks good and what catches your eye.
    4.) Frozen fruits and veggies are a good choice when the fresh version is not in season. Buy frozen berries in the winter or applesauce in the summer.
    5.) Choose whole grains such as brown rice, whole-wheat pasta and 100% whole-wheat bread.

    Where to Buy Your Groceries
    ➢ When choosing a grocery store, it is important to consider all of your options. In addition to the regular chain grocery stores, you can shop at specialty health food stores, farmer’s markets and food co-ops.
    Places to purchase your groceries:
    1.) Regular chain grocery stores:
    Some stores may have larger produce sections or larger organic sections than others.
    2.) Health food stores​:
    Trader Joes, Sprouts and Whole Foods are a few examples.
    These stores offer organic produce, specialty foods and are helpful if you or a family member is on a special diet.
    3.) Farmer’s markets​:
    These markets are great for buying local, seasonal fruits and vegetables.
    Usually, unique foods such as homemade jams, canned sauces, honey, and/or baked goods are also sold.
    4.) Food co-ops​:
    Co-ops are owned and governed by member shoppers that are working together for better food, stronger communities and a healthier world.
    They serve and benefit the
    communities where they are
    located by reinvesting a portion
    of the money spent into the
    local community.
    Note:​ If you must drive a bit further, some grocery stores will offer free ice to help you keep your cold food cold on the way home.

    Buying Produce on a Budget
    4 Tips for Buying Produce
    1. Buy in season
    ● Fresh fruits and vegetables that are in season are usually cheaper.
    ● Carrots, potatoes, lettuce, apples and bananas tend to be affordable all year round.
    2. Try canned or frozen
    ● Compare the price of canned or frozen fruits and vegetables to their fresh forms.
    ● Canned produce is still healthy. Remember to try to find fruit that’s canned in 100% fruit juice with no sugar added and vegetables with no salt added.
    3. Buy small amounts frequently
    ● Some fresh fruits and vegetables don’t last long.
    ● Buy small amounts more often to make sure the food gets
    eaten rather than thrown away.
    4. Keep it simple
    ● Buy fruits and vegetables in their simplest form.
    ● Pre-cut, pre-washed, ready-to-eat and processed foods
    are convenient, but tend to cost much more.
    ● To save money, set aside time to cut & prepare all your
    produce. Keep it stored where you can quickly find it and use it throughout the week.
    *Information adapted from the United States Department of Agriculture.

    More Tips - Buying Produce on a Budget
    5 more Tips for Buying Produce
    1. Get a deal
    ● Check for coupons or deals in the local newspaper, online and at the store.
    2. Buy in bulk when items are on sale
    ● For produce you use often, purchasing a large sized bag can be a better buy.
    ● Canned or frozen fruits and vegetables can also be purchased in large amounts when they are on sale since these foods last much longer.
    3. Store brands = savings
    ● Store brands offer the same or a similar product for a cheaper price.
    ● If your store has a membership card, you should sign up for more chances to save money.
    4. Plant your own
    ● Start a garden in your yard or in a pot on the deck for fresh additions to meals.
    5. Plan and cook smart
    ● You can save time and money by preparing and freezing vegetable soups, stews and other dishes.
    ● Use leftover veggies in a dish later in the week.
    ● Overripe fruit works great for smoothies or in baking.
    *Information adapted from the United States Department of Agriculture.

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