WOMEN AGES 50+ FOR SEPTEMBER 2024
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Morning friends
Tracy and Kyle are at the movies ..seeing Beetlejuice
Mo- Tracy will be having a c- section on Monday she was pregnant with twins and lost one at 23 weeks so hence the cremation of the one baby girl.. she had what is called VacterL and had a whole host of problems ,1 kidney,bladder issues,her left arm stopped at the elbow and alot of other difficulties..I think the good lord took her so as they would not have to deal with all of it and he could..
I know we will see her one day..she passed at 23 weeks gestation
So it will be a sad and a joyful occasion..
Mr SMiles is at daycare and had breakfast and has read some books and is out for his morning walk with the kids
Feeling better today..
Happy Birthday Tracey xoxo7 -
Happy Birthday Tracey. Hope you have a very special day.
So glad it is Friday and new person starts Monday. Things are looking up
Blessings, Vicki GRAND ISLAND, NE
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Tracey - A very, very, HAPPY BIRTHDAY to you! Enjoy your photo session 😉 😊
Dinner was just fabulous.
I don't know how I do it. :laugh: Rosé wine the perfect accompaniment.
Love Heather UK xxxxxx3 -
Happy birthday, Tracey! Hope Friday the 13th has been kind to you! 🤪
I have been reading everyone's posts, and really appreciate all the photos and images, but have retained little, I'm absorbed in doing and making and being and napping in between. Honestly been forgetting to eat, which is helpful for weight loss, but also forgetting to take my meds, which is NOT helpful for other things! Got alarms set on my phone for everything now, but it's a matter of not ignoring the alarms! 😹🐿️🤣
Back to my doings, kids. I'm just busy, having fun, and happy being busy again most of all.
Love y'all!
Lisa in AR6 -
Rita - that's great news on your labs. It's working!! Very proud of you.
Sorry about your DH's liver problem, hopefully something easily reversed.
Vicki - very happy that you have a new person starting Monday. Hope this one sticks.
Lanette
SW WA State where it might just stay dry enough to mow....2 -
Stylin and profilin
My little guy..who will be a big brother pretty darn soon.
Will check in later..6 -
Tracey ... Happy Birthday!!
Mo ... my son suffers from chronic migraines. Has since he was 13 years old. He's now 26 and getting a handle on them, but takes Qulipta daily and Nurtec on top of that when he has a flare. He tried everything ... botox, different triptans, food changes, cold masks, etc. So sorry you have to deal with all of that.
Today I took a day off from seeing my mom. I am getting burned out visiting the nursing home everyday and I really need to have her get used to not seeing me when the weather gets bad. Instead, my husband and I went to a local cider mill that I've always wanted to visit. Had a cider donut, a cider slushy and bought a gallon of cider for home. I have a farro salad that uses cider that I'm looking forward to making. We also stopped at a produce/meat market and picked up some things we don't get in our normal shopping. Then the afternoon was spent trimming shrubs, doing laundry, catching up on correspondence and trying to clean out my closet. When the hangers are too tight in the closet I know it's time to purge. And there was definitely stuff to go.
Beth near Buffalo who will be peeling and freezing apples after dinner tonight8 -
Stats for the day-
Walk w/family- 1hr 56min 16sec, 53elev, 82ahr, 100mhr, 3.12ap, 6.07mi= 586c
Strava app- 735c
Walk home to gym- 11.42min, .53mi= 55c
Strava app- 64c
Treadmill jog- 31.55min, 5.6sp mile 1, 5.8sp mile 2, 6.0sp mile .90, 8.0sp .10mi, 136spm, 137spm, 161mhr, 10.16min mi, 5k= 318c
Walk gym to home- 11.28min, 2.73ap, .54mi= 66c
Strava app- 66c
Total cal 1025
Another 5k done
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Tracey – happy birthday
Mo – I live in Newton, NC. It’s near Hickory and about 1-1/2 hr from Charlotte (NW). I volunteer at the local soup kitchen every Friday. Honestly, I consider myself so blessed that I can afford to buy lunch. Too many people can’t. Yes, there are people who play the system. But they’ll have to answer when they die, not me. A funny thing happened the other day. A little background: whenever it’s someone’s birthday, they usually give them a cake. Anyway, one day this boy around 4 comes in and says that it’s his birthday. Lisa goes on and on about how many fingers is he, etc. She finally says to the mother “I understand it’s your son’s birthday today”. The mother answers “no it’s not, he just wanted the free cake”. I so wish we had more sidewalks. That’s one of the things that I like about when we go to FL. I can walk to a lot of places, a food store, dollar store, hardware store, thrift store, downtown, post office, etc. Here I can only walk to Food Lion, one dollar store and the vet’s office. I could walk to another dollar store, but that would mean that I’d have to cross a sort-of busy street twice, and once is enough for me Good job on the weight loss!
Put down grasseed under our deck yesterday. The seed is for shady areas. Let’s hope it takes. Today after the soup kitchen put up this frosted covering over one window in the garage. Vince wants to leave it up for a few days to be sure that it takes. Personally, I’d like to start on the other windows (we have 4 in the garage and 2 in the detached garage.)
WalMart had marshmallows marked down and I fell for buying them. Now I need to think of something to do with them. Guess I’ll google it. I’m just so sick of rice krispie bars. That was one of the few things I could make when I didn’t have an oven.
Walked to Food Lion to put my plastic bags in for recycling.
Made these smores bars. I followed the directions to the letter, but I don’t like the taste or texture of them. If Vince does, we’ll keep them. Otherwise, in the garbage they go.
Michele NC
who needs to get the chicken marinated so Vince can grill it. Also, make coleslaw
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5795791
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Hello, my chickens...
Feel like my buzzy mind has finally slowed down enough that I can catch up with y'all and make a little sense...
Mo - It's a joy to listen to what's going on in your life and your decisions. Congratulations on your weight loss, and I'm so pleased you're here with us. These women have been an amazing resource for support and shared joy in my life for longer than ten years, and it's a pleasure to welcome someone else to this wonderful group. Removing the toxic people from our lives may be one of our hardest actions in this life. Hope the headaches have let up now that you're headed back to work. Write the book! I've got three up on Amazon, Heather has at least that many. I've written my autobiography as well, but haven't published that one, because I'm not dead yet, among other reasons.
Probably at least one lawsuit in that one. 🤔👀🤣
Kylia - Sounds like you've really enjoyed your vacation, it all looks very relaxed!
Tracey - My ouchie was just kind of a muted whiplash over a stumble and near fall, and just overtaxed all the muscles around my core. I'm more than fine now, was just whiny on Tuesday and Wednesday! Do hope your birthday was lovely, and that Jonah's is too.
Carol - How have the hearing aids done?
Rebecca - On the vertigo - I'm just trying to add the Epley maneuver to my routines. In the morning, before I get dressed, I lay back down on the bed, or on the floor in the living room, then again before I take a shower so I don't lose my balance. If needed, and it usually is, I do it again before I go to sleep. I do it before I get in the car to drive, too. It helps for a few hours, and sometimes even for longer. I can tell when I'm starting to need it, when my whole body lists to the left, pulling against that right side when I'm walking. My Fitbit lets me time one minute in each of the three positions, which helps, and mine seems totally on the right side. All the advice I can find says "Sleep on your back, don't sleep on the affected side," but no matter how hard I try, I wake up on my right side every morning.
Heather - Post a picture of your new handbag, if you think about it, please. I'm sort of stashing visual images in my busy brain for the handbags I'm designing. Nothing new under the sun, but I just takes ideas from everywhere, as well as color palettes.
Rita - SO pleased to read how wonderful your test results were. So glad to see the results of all the hard work you've put in! Well done!
Pip - You're welcome. You're doing something good for an awful lot of people who need it. My favorite of Corey's sisters has it. Thanks for posting the link and making it easy.
Beth - Your day sounds wonderful!
Vicki - Hope that person works out for you. Fingers crossed!
Michele, Vicki, Heather, Mo, Tracey and anyone I've missed - Thank you all for the good wishes. I don't know what I would have done without all of you over these last five years.
Not sure at all that I caught everyone, but I hope everyone's well and happy and in general, just tickity-boo!
Love y'all,
Lisa in AR
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I got another donation!! I am overwhelmed!!!5
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Well, Ladies, I am on call tonight until 1:00 a.m. The assistant manager asked if she could call me again but told me not to answer because she wanted to hear my outgoing message. I don't remember what I said, but I told her it was fine. I later asked if I had said something inappropriate. She said no, but she heard it was funny and enjoyed it. So, I said okay.
Happy Birthday, Tracey!!! I hope you had a wonderful day cause you deserve it. Do something positive for you.
Barbara, looking at your pile inspired me to go through my drawers now. I do not want to be like my mom. She was a hoarder, and it was gross. She had 30 cats, a vast raccoon, and three dogs. She had so many clothes on her bed and a mountain of stuff in another room. There were cat droppings and mold when we checked in on her. My mom's rooms had mountains of stuff. She had so many clothes in her bed that she was sleeping in bed with a dead cat and didn't know it. We decided then and there to take her with us. The bank said this couple would take her to the bank and take all her money. So, I think of her house and throw stuff I don't need out. I must organize my garage, kitchen, son's room, and more. I will do one room at a time so I won't get overwhelmed.
Heather, getting in and out of the bathtub will become more manageable over time. Great job with your writing. I looked up Tricore, and it looks great. I think I will make some for dinner as well. Heather, can you post a picture of your purse?
Machka- I think I will sign up for Strava as well. I just activated the app.
Annie, I have always wanted to travel, and now that my kids are adults, I will go for it. Do you have many things of your mom's? After Julia took the rest, I had two jackets and my dad's watch left. The Jackets are taking up space, so I will ask my son if he wants his Paw Paw's jacket and DH if he wants the other one. If not, I will donate one and sell the leather in a garage sale. I will keep a watch for memories.
Rebecca—My Allergy Doctors want me to take Allegra. I used to take 50mg of Benadryl per day. Now, I take 25 mg/day. When my Allergies are fine, I do not take Benadryl. They told me that Benadryl is linked to Alzheimer's.
Lanette, raising Julia has been a hard road. The school connected her with the wrong crowd. She was supposed to be in APAC, an academic performing arts program. The counselors were substitutes for the typical counselors. They accidentally put Julia in a remedial class, and she liked her classmates, which changed her attitude. She smelled of weed, didn't follow my rules, and got mad when I located her and told her to go home. My son just told me recently all of the stuff Julia did. Julia reported me to DCFS, saying there was no food in the house. So, Social Services came to my house to see what food I had. Then they told Julia that we had plenty of food. Then Julia said we only had steak, chicken, fish, and veggies—none of the food she liked. The Judge told her that she was lucky that we cared to buy healthy food. Even her friends questioned her after they met me. They said to her that they wished they had me as a mom. She will learn soon enough. As for my yard, my dog wore a bald spot in the grass where she rolled around. I now have a lot of fire ants, too.
Margaret- I do not use FB currently cause my account was hacked. I will fix it soon.
Rita, I know what you mean about eating out at Taco Bell. I went to Chick-fil-A, and I had Gerd. Fried food will always win me over.
Allie, I am so sorry. Having a healthy baby and losing the twin is a bittersweet time for the family. Make sure they print and print the baby that passed. Sometimes, you can make a sculpture of the mom holding the baby's hand or foot. Also, take pictures of the baby. I have my keepsakes of Alexandra. It helped me a lot with the grief process. As always, Miles looks good, and I love that he likes books.
Lisa, this is your time. Create something beautiful; it is excellent for your spirit. I have to organize my pills each day, so I only take some in the morning and some before bed. Ten years with this group is incredible.
Beth, after moving to the South from the Midwest, I couldn't go apple picking anymore. Now that I am moving back, I will be able to go. As for my headaches, my doctor wants me to see a neurologist. I told her that I prefer a holistic approach first. So we can see if that works for me.
Michelle, you could make Whoopie Pies with the marshmallows. I have a WW recipe I can share.
Have a great night, ladies.
XO,
Monique
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Machka - I think you’ve done well with the challenges you had to face with his accident.
Barbara - 😂 at least Joe made you laugh. Some men would panic and not know how to handle it.
Heather - your story of the bath reminded me to share this story I read today. Of course, it was on FB and now I can’t find it to get all the details but the base of it was the university has been piloting since 2019 a concept of Nursing Homes without walls. It’s to help people stay at home longer by allowing nursing homes busses to transport people to appointments, ability to use the tub rooms and have professional help bathing, and getting a team behind them for their medical care. What a great concept. The government is now helping with funding for it and they have 22 homes on board.
Annie - we have an eco station for all of that stuff. It’s even drive thru, maybe there is something similar in your area.
As for your mom’s clothes, do you have a niece or anyone that would like some of the clothes. I know it’s hard, but at least they are being used instead of wasting away in a closet.
Margaret - the thieves are just getting worse and worse. I saw a show last night about AI and how it’s going to and is affecting us and this is one of the things they brought up, the hacking and scams.
It was an interesting show, an Oprah special.
Rita - wonderful news on the bloodwork front! I hope DH listens to your thoughts on getting his straight too.
I was actually born on Friday the 13th, my dad used to joke that he had bad luck ever after. 😂 his nickname for me was Brat. I miss him so much.
I actually had a great uncle that wouldn’t come see me on my birthday, he would come the day before or the day after.
Vicki - I hope the new one works for you. It always seems to be so long getting someone hired for it.
Allie - That Miles sure does have smiles.
Beth - I think that is smart to let a day lapse. You need a break, I’ve seen so many family members burn out from the visits.
The local radio station refers to “doing laundry” when they are talking about sexy time. I giggled at your day, it sounded like a nice couples day.
Thank you all for the birthday wishes! It means a lot.
My day was just like any other really. Tomorrow we are having a birthday supper. In the afternoon I’m working the ceramics shop for the owner. She has a memorial service to attend.
Well I should go find a book to read and head to bed. I am getting bored of rereading my books that I’ve enjoyed for so long. I think it’s time to go to the thrift store to grab some paperbacks. They sell them at $0.75 per inch. They stack them up and measure them. It’s a good way to buy them and I just donate them back again.
Tracey in Edmonton.
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Today’s gratitude: recent rain greened up the grass.
Heather thank you so much for your encouragement. And why do I think I have to justify putting leaky raincoats in the trash?!? SMH. Writing two days in a row? Bravissima!
Annie, I didn’t (and sometimes still don’t) think I could ever declutter anything. But heard of Cas the Clutterbug from the gals here, years ago. This fall, she offered a FREE 30 day 5 minute declutter challenge so I pulled up my big girl panties and signed up. It’s making tiny differences every day that may end up being transformative. We’ll see. Join me?
https://youtu.be/nHAbsGNcLFA
Lanette thanks for the encouragement! Good luck with the closet. Next test is ultrasound 9/25, expect it to be less uncomfortable than the MRI ad hope no IV. Dr. says if negative then we’re all clear. Fingers Xd Deadly drop offs, you said it! Some of our ravines are so deep and dark, the car and body would never be found.
Mo, my Mama could have written a book, but never did. Stopped at a creative writing group, maybe too much criticism like in Annie’s story. Really wish she had, she didn’t tell many stories, and there was so much more to know. Go for it, write the book! As for decluttering, 5 minutes at a time is what’s working for me, a borderline hoarder. No clothes on the bed though ((hug)) Just hate hearing how your mom was victimized by that couple, glad she’s in a safe place now.
Margaret well done for walking to disperse the stresses of the cyber threats. ((hugs))
Rita rejoicing at the blood work results. You are reaping the rewards of your healthy eating! Would your DH take milk thistle capsules to support his liver?
Allie looks like Mr. sMyles’ alias is now Mr. Cool!
Vicki hope the new person is awesome, and stays…
Beth could you swap some of your apples for that cider mill’s produce?
Lisa hooray for alphabet with toes every morning! I think doing same (and a few other stretches) before getting out of bed is what cured my plantars fasciitis (sp?)
Tracey 13 has always been a lucky number for my family, number of letters in names, addresses, Mama and Papa were married on the 26th (twice thirteen), imho you are the GOOD luck in Friday the 13th!
Day 10/30 oh no, the bedside table!Medicine, book, hot pad, put away. Book and reading light to the donation pile. Newspapers recycled. Pile of tissues, candy foil and cough drop wrappers to trash. BeforeLater, lighter, lovelies!
Gone
After
Barbara, the Southern Oregon Coastie AHMOD
Move more than yesterday, fuel better than yesterday, live NOW.
Open heart and mind before mouth.
2024: Strengthen: body, mind, heart-connections.
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This morning I dragged my trolley round to the Co-op, to buy Mediterranean vegetables for roasting with feta. Brown rice and a tahini and yoghurt sauce. They didn't have any aubergines, (egg plant), so John is going out later to find one. I took all our old batteries, of which there were MANY, because they have a box for collecting them. Hooray! All gone. Does that count as one item, or umpteen?
It was quite hard work, but I am recovering well.
Lunch is smoked mackerel sandwiches with horseradish sauce. Lettuce and cucumber.
I've been watching videos on knee pain, because I woke up early. Some helpful suggestions, like sink squats. Basically, holding on to the sink and leaning back a bit while you squat. I can do that while waiting for the kettle to boil. Also sit to stand with the bad leg closer to the body to take more weight. And on and on. ......
Small steps.
Love Heather UK xxxxxxxx6 -
Barbara - SO well done. And the fact that it probably took longer to take the pictures and put up for us is helpful too, isn't it? 👀🤣 I'd been doing all these things and not really thinking about them as decluttering ever since I started feeling better - but again, for me, it's easier. I've downsized and upsized and downsized again so many times over the years! That particular muscle is well-developed. Each one of those mini-declutters is inspiring, though. Corey thinks it's funny that I Marie Kondo'd his underwear drawers and closet. The underwear and sleep shorts are folded in squares now, and I put organizers in each drawer. I did draw the line at socks. Those are HIS problem. 🤪
Allie - I knew I missed someone in last night's post. Will be thinking about you and your Tracy on Monday, both for the happy and the sad.
Mo - Oh, my ten years+ is short in comparison. I think Barbie is the most long-term member of the group, but Pip is way up there somewhere, and quite a few others. Once you're here, it's hard to leave! Unquestioned acceptance, constant interaction at self-chosen levels, gentle support and guidance any time you ask, zero judgment, no politics, no religion, what's not to love? 🤷🏻♀️😹
Up and rattling around after a good night's sleep... I think I mentioned that I couldn't wear the compression socks for any long periods of time, because they changed my gait or twisted my leg somehow and tweaked my knees. But I still needed that compression at the ankle level. So I shortening them!
The new serger lets me work with very stretchy materials like the compression socks, so I was able to take a six-inch strip out of them and then re-attach the upper band down at just above the ankles. So far, it seems to be working, but time will tell. Plus I serged each cut edge of the six-inch bands left over, and wearing them around my elbows. Keeps 'em warm, less painful, and working well... 👀🤔😹 I do love a good hack, me.
Off to my doings.
Later, y'all,
Love, Lisa
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My new bag. I'm not delighted about the logo, but otherwise I think it will be OK. It has a zip pocket on the back and three compartments inside with other pockets. I like a place for everything!
Monique - You did well to rescue your mother. And you have been very wise with your daughter. We are only as happy as the people closest to us. And we can't do it for them.
My grandfather on my father's side, who I only met once, died a hoarding hermit. His hair and nails had grown so long and there was only a narrow path leading to his bed, through towers of newspapers etc. My father had to go up north and sort it out. So very sad. The grandfather had separated from my grandmother decades ago, but her religious faith stopped her divorcing him.
And yes, write that book!
Love Heather UK xxxxxx
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Good morning beautiful ladies!
Carol thinking of you and your hearing aids. Are they working out?
Rita Yay for test results!
Vicki hope the new person fits in well.
Mo I have a whole houseful of my Mom's stuff. She lived here for 22 years, and has maybe a thousand books in the basement alone. Plus lots of little statues, a collection of glassware and dishes, and then the clothes! My goodness.
Barbara maybe I could do the Clutterbug challenge in the spring. For now I am focused on getting ready for my trip to Las Vegas, as well as fitness and meditation, on top of caring for Dad. I spend a lot of time in my chair, quietly watching
Dad, and I'm doing better at making that time more productive. Sometimes I even get on my stationary bike for a podcast, instead of sitting all day.
Saturdays and Wednesdays now we go walking in the forest, followed by a trip to Starbucks. So that will be good this morning. Then we are going out to lunch with my buddy who will take me to the airport for my trip. So likely a high calorie day.
I ordered some new clothes for my trip. Yay! Amazon is so much easier than stores. I found a pair of cute shorts with a floral pattern. Plus tee shirts and jeans. I don't think we will do anything fancy.
Then tomorrow I will have lunch with my cousin and we can talk about her watching Dad and Teddy while I am away.
So all is well so far. Yay!
Have a fantastic day! May you be happy, healthy, safe, and free!
Annie in Delaware5 -
Good morning all:
Glad to see things are mostly good. Life too hectic right now.
Ginny in Ohio3 -
It's a happy rainy Saturday in Georgia with cooler weather which is nice but gloomy which is not!
Been up since 3:30 AM because I took a nap at 7 PM...:( Now I have had 3 cups of coffee and am ready to go. Finally noticed that my ice cream and snack eating after dinner along with too much of my before dinner wine is making the scale number go up so will work on that. Bound and determined.
Making great progress on my decluttering. Have taken 3 loads to donate and have another one ready to go as well as many bags to the garbage. I actually have some empty drawers after my DH moved all of his gun stuff etc. to the other bedroom. Finished going through the cabinet under my bathroom sink and it almost looks empty. Next is the coat closet and cabinets under the kitchen sink. And, vacuum for the first time in so many weeks I can't count. We really need to get new carpet in the office (used to be a bedroom) but the thought of having all the heavy furniture moved to do it is mind boggling. It is amazing that I feel like I have been asleep for years and just let everything go. Boredom, depression, limping for years, the pandemic...who knows. Anyway, it feels great to have motivation again!
The new hearing aids are a lot better than my old ones! I will go back in two weeks to have an evaluation. I have noticed that when I am at a check out counter in a store it is still difficult for me to hear the customer service rep. I hope my audiologists can help me with that.
I have written a book! But, do want all to know that I read every post and think about you even when I don't reply. Prayers and good thoughts for all!
Carol in GA
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5805800
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I am off to the Farmers market soon. One more week of fresh raspberries!
Listened to part of Mind Body Connection on PBS. I have heard the young man speak before. He is a man in a wheel chair due to an accident at age 13. He is inspiring. I liked what he said to pay attention to your body when it is not in pain and listen to it. If you do have pain lean into rather than fear it. He didn't say it but pain is a messenger demanding you pay attention and make the changes needed to help your body heal. Unfortunately many of the pain relievers used affect your gut bacteria. So the pain relievers only treat the symptoms and do not get to the cause. If you have to use they and I do understand why. Use that relief time to get at the heart of what is causing the pain. I now say Face your stuff or your stuff overwhelms you. It is a play on the book Face your Stuff or Stuff your Face.
I learned another advantage of a high fiber diet is it creates Short term fatty acids that protect your colon, helps with blood glucose levels, and your immune system among other things...Fermented foods make them and starches if they are chilled...So the next time I have rice rather than eat it right away I will put it in the refrigerator and then make a rice Chia yogurt dish to enjoy for breakfast.
I bought some flowers yesterday just because...
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Rose was happy I was home last night and wasn’t called in.
Barbara, WOW you did well on your bedside table.
Keep it up.6 -
Dinner yesterday was 1 cup spaghetti with salmon Alfredo and a large salad. Sorry, I forgot to take a picture of it. I ate the leftover Alfredo without pasta for supper! LOL
RVRita in Roswell5 -
Today is: Have a hoagie (sub, grinder) and an Everlasting Gobstopper with a cream filled donut for dessert! (Lol! Too many carbs and sugar for me!!)
RVRita in Roswell4 -
This week’s class is on conveinence foods:https://healthie-production.s3.amazonaws.com/documents/2056273/original/Learners_Guide-Session-15.pdf?response-content-type=application/pdf&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=AKIAYNW7O2237XSHA2VN/20240914/us-east-1/s3/aws4_request&X-Amz-Date=20240914T152718Z&X-Amz-Expires=10&X-Amz-SignedHeaders=host&X-Amz-Signature=5478a498f8cefde741915c7c8774107bd0ed11f6ee54b0ed5da44e04448b08dc
Session 15: Convenience Foods
Overview
In a previous session, we briefly discussed the appeal of convenience foods. During this session, you will learn more about all types of convenience foods such as restaurant foods, fast foods, and packaged foods. You will learn tips and tricks for picking convenience foods that can fit into your healthy lifestyle.
What Are Convenience Foods?
Convenience foods include the foods you get while at a sit down restaurant or fast food restaurant as well as packaged foods. While convenience foods are easy and quick, it is important to take note of the nutritional value of these foods. Many convenience foods are high in calories, fat, sugar, and sodium.
Why Do We Eat Convenience Foods?
Convenience foods are used in times when you are on the go or not prepared. For example, you may choose to go to a fast food restaurant on your lunch break because you didn’t have time to pack lunch, or you didn’t bring a snack with you to work. So, you opt to go to the vending machine on your afternoon break.
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Convenience foods can be part of a healthy lifestyle when you follow the tips discussed in this session. However, in order to avoid opting for convenience foods everyday, it’s important to use the tips provided in session 9 to plan ahead.
Eating Out
Restaurants and fast food places often serve oversized portions. Over the past 20 years, a typical portion size for a hamburger has increased by 23%! Whether we are hungry or not, we tend to eat the entire portion.
This doesn’t mean that you have to stop eating out. There are many tips you can try at restaurants to make sure your meal still fits into a healthy plan.
❖ See Handout: Tips for Eating Healthy at a Restaurant
Another reason restaurant foods tend to be higher in calories is because of the way the food is cooked. For example, many restaurant menu items are fried or covered in a cheese sauce. The key is to learn these terms, so that you know what you’re ordering.
❖ See Handout: Menu Terms
In addition to the Tips for Eating Healthy at a Restaurant handout, you can also customize your meals to meet your needs. When eating out, ask your server for what you want, such as serving the salad dressing on the side. There is no harm in asking your server to make
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changes as the worst thing they can say is “no”. Remember, the restaurant’s goal is to have happy customers.
Changes you want to make
Ask the Server.....
Ask for nutritious foods
Ask if foods can be served in a different way
May I have a side of broccoli instead of fried rice?
Can I have the salad dressing on the side?
Ask if foods can be cooked in a different way
May I have the fish broiled instead of fried?
Ask for the amount you want
Can I have less cheese on my pizza?
Do not be afraid to ask for changes to your meal
Can you bring an extra plate? We would like to split this meal.
❖ See Handout: Ask Your Server Worksheet
✓ Skill Building Activity: Complete the Ask Your Server Worksheet (your coach will lead you through this activity)
Packaged Foods
Packaged foods, such as frozen dinners, chips, and crackers, can be full of oil and salt. It’s important that you read the food label so that you pick foods that fit in your healthy lifestyle.
Here is what you want to look for:
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● Choose packaged items with 5 ingredients or less
● Choose items with ingredients that are
recognizable
● For frozen meals, choose options that are around
500 calories per meal
● Look for convenience meals that have no more
than 3 grams of saturated fat and 600 milligrams of sodium or less per meal
❖ See Handout: Healthy Convenience Food Ideas ✓ Skill Building Activity: Your Favorite Convenience
Foods (your coach will lead you through this activity)
Summary
Convenience foods include restaurants, fast foods, and packaged foods. Use the Tips for Eating Healthy at a Restaurant handout, be aware of menu terms, and ask your server for what you want. Also, when choosing packaged foods, follow the guidelines in this session to choose the healthiest variety. While convenience foods can be part of a healthy lifestyle, it’s still important to plan ahead.
Keep Moving
When eating out at a restaurant, stand or walk around while you wait to be seated.
4
Activities
□ Look at the label on 3 packaged foods and determine if they fit the guidelines.
□ Complete the Ask Your Server Worksheet. Share what you found with your coach.
□ Goal Setting: Work with your coach this week to set one goal associated with this session. Example: I will ask for a side salad instead of French fries the next time I go to a restaurant.
List your goal here or message it to your coach ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
□ Identify one way you can improve the way you eat out at restaurants and share it with your coach.
□ Share the name of a restaurant that offers healthy choices with your group members.
□ Ask the group if they have found any healthy, convenient snacks they enjoy.
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“There is absolutely no substitute for the best. Good food cannot be made of inferior ingredients masked with high flavor. It is true thrift to use the best ingredients available and waste nothing.”
-James Beard
6
Tips for Eating Healthy at a Restaurant
Use the mindful eating techniques you learned in Session 3 to determine when you feel full.
Slow down and take frequent sips of water between bites.
Order water instead of soda or alcohol.
Side salads or broth-based soups are great appetizers for taking the edge off of your hunger.
When eating pre-meal chips, crackers, breadsticks, or rolls, think of a handful as a nice portion (or 1 breadstick/roll).
Ask for a to-go box when your food arrives at the table and take half home to enjoy the next day.
For buffet style “all-you-can-eat” restaurants, think of MyPlate portioning (1⁄4 plate protein, 1⁄4 plate grain and 1⁄2 plate veggies/fruits). Be sure to check in with your hunger levels before going back for more.
Choose a smaller plate item as your entrée such as a lunch size meal or appetizer for dinner.
Split an entrée and/or dessert with your dining companion.
Menu Terms
Eat More of These Foods Eat Less of These Foods
Baked
Boiled Braised Broiled
Free range Fresh
Grilled Hormone free Light
Local Low-fat Low-sodium Poached Roasted Rubbed Sautéed Seared Seasonal Smoked Spiced Steamed Whole grain Whole wheat
Au gratin
Battered
Breaded
Buttered
Cheese sauce Creamed or creamy Crispy
Crusted Fried Glazed Gravy Hollandaise Loaded Marbled Melt Scalloped Smothered Stuffed Tempura
Ask Your Server Worksheet
Name of Restaurant: _________________________________
Appetizer 1: ____________________________________________ ✔What would you ask your server?
___________________________________________________
Appetizer 2: ____________________________________________
✔What would you ask your server? ___________________________________________________
Entrée 1: _______________________________________________ ✔What would you ask your server?
___________________________________________________
Entrée 2: _______________________________________________
✔What would you ask your server? ____________________________________________________
Entrée 3: _______________________________________________
✔What would you ask your server? ____________________________________________________
Healthy Convenience Food Ideas
Convenience Store
✔ Whole grain cereal cups (Raisin Bran, Cheerios, etc.) ● Snack on these dry or add low-fat milk.
✔Roasted peanuts
● The protein and healthy fat will keep you full until your
next meal.
✔Trail mix
● Pick one that contains nuts, seeds and dried fruit.
✔Beef jerky
● This is a good source of protein, but stick to one
serving to cut back on sodium.
✔ Fresh or canned fruit (in its own juice with no added sugar) ● Some convenience stores have fruit stands with
apples and bananas. Fresh fruit cups are great too.
✔Sunflower or pumpkin seeds
● Opt for sunflower seeds in the shell to slow yourself
down.
✔Energy bars
● Healthy choices are Cliff, Kashi and KIND bars.
Fast Food or Quick Service Restaurant
✔Latte made with low-fat milk
✔Fruit and yogurt parfait
✔ Grilled chicken sandwich - add veggies and skip mayo ✔Apple slices and low-fat milk
✔ Bean burrito - add guacamole and skip sour cream ✔Salads with lean protein
✔Vegetable, nut and cheese bistro boxes6 -
Annie - I'm excited for you with your upcoming trip - new clothes, getting to reconnect with folks and get away, see some new sights. How long will you be gone? Just be a few days? Also glad to hear the morning walks and Starbucks routine is working well. Does it make your dad tired (so he naps more)?
Barbara - thank you for sharing the Cas the Clutterbug video - that's inspiring and I'm going to start in today! 5 minutes a day dedicated to thinning out the collection? Sounds possible.
Carol - I'm happy to hear the hearing aids are going well for you, plus your decluttering is so inspiring too. Nice that you've been able to really get going and not have your DH stopping progress as you decide what to toss. Him moving his stuff to another room probably helps a lot. As Rori would say, we can do this!
A comment on decluttering DH's shop. I think I mentioned before he has old hand power tools out there like drills, little saws, etc. They are too heavy for me to use, plus I'm not sure if they work. Well, I found out the county is putting together a "tool library" where people can borrow these tools for a period of time for a project. There are volunteers who go through the tools and make sure they work and clean them up. If they don't work they put them in the metal recycle. That's a relief for me. DH has shelves of these things and it will take me a while, probably well into next year since it will soon be turning cold and that part of the shop isn't heated.
Mo Nice to meet Rose. I think Goldens are some of the most loving and friendly breeds.
Margaret - "Face your stuff or stuff your face" - so true, and great way to look at overeating. Beautiful flowers.
Lisa - you are so right about this group. Just for the fun of it I went back to when I first joined - December 2016. Neat to see many of you were in the group then - Barbie of course, Lisa, Carol, Rita, Kelly, Heather, Michele and several others - I only got into the first 2 pages. Kind of sad to see some the gals who have since moved on and I wonder what has happened to them.
I am supposed to attend a baby shower this afternoon. I'm on the fence. I know at least one person who won't be able to attend because she has some kind of cold and/or flu. I think it will be a big group there and I know many of the ladies. If I do go I'll pre-treat with some virus killing nasal spray and a good gargle when I get home. I now know so much more about killing respiratory virus while it's still in our upper throat before it takes hold, research is showing what works.
Make it a fabulous weekend!
Lanette
SW WA State
4 -
Carol - Congratulations on the decluttering. Great to see you have some energy back!
I've just been on a tour of Charleston, with Valentina, on YouTube. The woman drives me nuts, and, wow, the money they must have spent, but it was great to see the houses and the setting.
Love Heather UK xxxxxxxx4
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