WOMEN AGES 50+ FOR SEPTEMBER 2024

1948CWB

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

pipcd34

580580

margaretturk

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...

mcmillonmail

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.

kevrit

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 Roswell

kevrit

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 Roswell

kevrit

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.
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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
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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 boxes

SophieRosieMom

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

cityjaneLondon

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 xxxxxxxx

pipcd34

mcmillonmail wrote: »

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.

Awwwww, e used to have 3 goldens

pipcd34

581581

GodMomKim

Like Pip I used to have a golden (never more than one at a time) Rosie is so sweet, makes me miss my goldens.

I am doggie sitting this weekend. I have a Bernedoodle (Bernese Mountain Dog and Poodle) staying with me.... A total cutie named Otis.

Smiles Kim in N. California

grandmallie

Morning ladies
Was awake at 4 am my sleep is all over the place lately..
Mo- I'm sure they will at least get footprints and if I know them they will get them tattooed somewhere,I might do that also.. sweet little angel..
I can't remember how long I've been here but I know it's been quite a long time and I consider you all some of my dearest friends.
Well I did save this earlier lol and forgot to post it ..
Got dishes done,garbage picked up, and a few other odds and ends done..

pipcd34

Stats for the day-

Walk w/family- 2hrs 5min 10sec, 74elev, 2.93ap, 79ahr, 91mhr, 6.12mi= 559c
Strava app= 742c
Walk home to gym- 11.52min, 2.70ap, .54mi= 55c
Strava app= 66c
Treadmill jog- 32.01min, 5.5sp mile 1, 5.8sp mile 2, 6.1sp mile 3, 8.0sp last .10mi, 135spm, 130ahr, 159mhr, 10.18min mi, 5k= 331c
Walk gym to home- 11.20min, 2.78ap, .55mi= 60c
Strava app= 67c

Total cal 1005

Tomorrow is a day off from running and walking the kids but that’s the day for housecleaning. :0(

The original 3 musketeers rocky bullwinkle and Floyd. Rocky on left, winkle on right


582582

LisaInArkansas

Napped through an issue with the project I'm working on, woke up with an answer. We'll see if it works!

Thanks for the doggie pics... Living through y'all vicariously, as my husband is not a dog-kinda guy. Thinks an awful lot of the cat, though. 🤔🐈‍⬛😹

Warm, sultry afternoon in Arkansas, so I'm staying inside in the cool. Corey's making a plum jam in the Instant Pot, plans on a cheesecake with it, I think. Not to my taste, really, but that's OK. His brother's coming over for fajitas tomorrow, and they can have it all to themselves. At the moment, he's out in the sunroom, reading, but at 86 f (30 c), still a bit too warm for me... Back to my design and build...

Later,
Love y'all!
Lisa in AR

Egg - I was trying to read an article, and she was having none of it:

barbiecat

Brandy and Shilo, our beautiful dogs from the past

grandmallie

Barbie- I remember Brandy and Sasha and didn't you have a beagle too?
I love all animals,I grew up with,cats,dogs,fish,birds you name it we had it..though my parent's weren't the best at vetting the animals thats for sure.. a few litters of puppies ,heartworm killed one of the dogs no preventative
outdoor cats..mom had a cockatiel she used to let fly around the house and she never got its wings clipped,left the door open and out it went.
I had a shepard husky mix puppy that I got when I was 18 or so I told my mom please don't let him out until I get up.. so whats she do let him out and he gets hit by a car..
So they weren't great pet parent's

Little boy went to the beach today..they are trying to get in every little bit of time they can while they can..
Time is ticking..
Tomorrow im picking up groceries...and will do my pills ,and do some laundry

dlfk202000

exermom wrote: »

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.



Michele NC
who needs to get the chicken marinated so Vince can grill it. Also, make coleslaw

https://aprettylifeinthesuburbs.com/easy-christmas-gumdrop-nougat-candy/
This is an easy and REALLY good recipe using marshmallows. We made for the first time two years ago- Made it again last year. I like it even without the gum drops

drkatiebug

Lisa, my sock drawer. These are hexagon dividers. It makes me happy.

Machka9

margaretturk wrote: »

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.

Be very, very careful with that. Rice develops a bacteria that can make you very sick.

This is the voice of experience talking. Rice was the reason for one of my Top 2 vomiting experiences. I can only remember one other bout with food poisoning where I expelled that much.

https://health.clevelandclinic.org/fried-rice-syndrome

Machka in Oz