WOMEN AGES 50+ FOR JANUARY

:flowerforyou: Is anyone else taking any vitamins or supplements? I just began taking a woman’s multivitamin, along with a calcium supplement. Not really sure if I need all that, but I am feeling like I’m missing some calcium in my diet, and hoping that the multivitamin will cover any other deficiencies. There’s a lot of material out there about the pros and cons . . . just curious.

I take a lot of supplements for various reasons.

First, the women's formulations have too much calcium in them! Yep, too much. The reason is that calcium and iron compete for the same receptors and calcium always wins. So, if your multivitamin has more than 400 mg of calcium, the iron in it does not get absorbed. Also, the calcium in multi-vitamins is usually in a form that is poorly absorbed by the body.

Therefore, IMO, the generic multi-vitamins formulated for everyone are actually better. Then, take a separate calcium supplement in the ideal form, which is calcium citrate. Also, the body does not absorb more than about 500 mg of calcium at a time. So you have to take your calcium supplements in several dose spread throughout the day and not less than 2 hours before/after taking your iron.

The final essential supplement is Vitamin D. Most people in North America are vitamin D deficient and prior recommendations for RDA were grossly inadequate. You really want to be taking at least 1000-2000 IU of vitamin D a day. And, no, going out in the sun for 20 min. isn't enough after all.

The nice thing about Vitamin D is that it's fat soluble so you can do things like take 50,000 IU once a week and that works just as well as taking it daily. But it's much less of a PITA.

There are other supplements which may or may not be a good idea for you. It depends on if you have any deficiencies and what kinds of food you eat. For example, if you don't eat a lot of fish and/or eggs, you might want to supplement your omega fatty acids.

Hi everyone!

:flowerforyou: :flowerforyou: Welcome to all our new ladies! This is a wonderful place to be.:flowerforyou: :flowerforyou:

committed--I hope your daughter is continuing to improve!

vickim--A new grandson! How nice!:flowerforyou:

We were suppose to have an ultrasound done this morning but the clinic called and postponed it for 2 weeks. :ohwell: It seems they want Mary to be further along than she is!:ohwell: Just wish they had called sooner (they called this morning as we were about to leave!:huh: ) So, I did not get my morning exercise in--we went grocery shopping since we were all dressed.

I'm going to watch Biggest Loser while on my bike so that will make up for it.

Going to work on day one of c25k now.:happy:

Hope everyone is staying warm!

Kathy(pmjsmom)

My daughter is still in the hospital. <snip> but is showing a lot of improvement. She definitely sounds a lot better.
<snip>
I am proud of myself have not smoked and only went over my daily calories by 37 - I can live with that. Drinking lots of water:drinker:

Good news on both counts, glad your daugher sounds better.
REALLY glad you have not smoked during this stressful time. You can do it. It does get easier... eventually.

Way to go, Nancy!

:flowerforyou: Good evening ladies, another good day, Did 3 miles and drank all my water plus. :blushing: I did eat 3 hershy miniatures but worked them off in exercise.
:huh: Tomorrow is the first in the installments of taking my MIL to Christiana Hospital (which is app. a 2 hour trip each way) to see her Lung Cancer Doctor, :smokin: and she smokes like a freight train.:sick: Me and my lungs are not looking forward to that long drive. I love her to death but ughhhhh.:mad:
:ohwell: I may not get back til late and I know she is going to want to stop at the Old Country Buffet next to the hospital. We aren't leaving until 10:30 so I am going to exercise in the morning after I clean the house.:smooched: Hope everyone has a wonderful Wednesday.:yawn: I am very tired and am going to bed now. Love (((Hugs))) and Prayers, Rose
:drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker:

Today was a struggle. Everything that happened at work seemed to push my "go fill your face" buttons. I did manage to resist though and just kept chugging down my water. Got in a good workout on the bike after work which helped me burn off stress and put me in a better frame of mind. Thank goodness for exercise! I let my hubby go by himself to a bowl game party tonight - didn't think I was feeling strong enough to avoid all the chocolate and other snacks that I knew would be there. One day at a time......

Brady,

Here's what I use for supplements, and why I use them:

Calcium. Especially for those of us over 50, this is important. We should be getting 1200 mg daily, and what we don't get in dairy products should be taken in a high quality supplement of calcium malate or calcium citrate. Unfortunately, Calcium supplements can cause constipation, which is a limiting factor for some people, including me. So I supplement until I am miserable, then take a break.

Omega 3 fatty acids. I take 1500 daily. A combination of EPA and DHA in approximately a 2:1 ratio. These are best absorbed from fish oil sources.

Vitamin D. Have your level checked. If you're at the low level of normal supplement with 1000 to 2000 IU daily. If you're deficient, ask your health care provider how to supplement. I use 1000 IU from September to April, as I live in Minnesota. This "vitamin" is actually a prohormone that you produce with sun exposure. So from April to September, I exercise outdoors for > 1 hour per day. I use sunscreen on my arms, chest, back and face, but not my legs as they never burn, I'm hoping that this amount of exposure is enough but have no concrete reason to know that this is true.

CoQ-10. I take 100 mg daily because I take a statin medication for hyperlipidemia. (Again, a consideration for those over 50).

Plenty of vegetables, fruits, whole grains, and quality meats should fill the rest of our nutritional needs. If you can't or don't eat some of those foods, a multivitamin might be in order.

Kathy

Renny, I can sympathize with you. My husband loves to cook but only his fattening meals. I have complained so much about him here that I am sure that everyone is tired of hearing it. Maybe we can support each other since we have the same problem.

I have been very good about logging everything. Every little bite. I have a tendency to sneak a bite of something and not recording it. All those little bites add up to too many calories.

Becky, thanks so much for your thoughts. I had another discussion with my husband tonight. He had made pork ribs and had a glass of wine ready. And oh boy, was I hungry. I had done so well during the day. Drank 80 oz of water and worked out. I declined the wine and made myself a good salad and ate that first. Good thing I had worked out today to make up for the ribs, but those are the day-to-day challenges. He of course has absolutely no trouble with weight. Not fair.:explode:

And you are so right, all those bites add up. Who are we kidding but ourselves. I need to face reality.

But....Tomorrow is a new day! :happy:
Renny

Hi Everyone...just checking in. I am back at work this week after a two week break. My weight is teetering and I am one lb. closer to getting my ticker to move. It is so hard to stay on track but once I log on and read your posts I get motivated to do better. Hope everyone is having a great day. Don't forget to drink your water. :drinker:

I love you ladies! And, I surely love "go fill your face" and "yell at everything" buttons. I thought I was the ONLY one with those particular buttons!!!

I've had two back surgeries over the years and usually I do fine, but yesterday the chiropractor said no working out at all. Fiddlesticks -- that was the day I meet the trainer. But, today, the back feels strong and I will do some easy walking tonight.

Mary, I'm with you on if you don't put the Christmas stuff out, you don't have to take it down. Since I live alone, that has happened at my place, too. The best Christmas in memory was the one where I awoke on Dec 26 and my home was in perfect order. Now, I've never lost my tree and would love to hear that story sometime.

Barbie, thoughts are with you and your pet. You know, my son had this outdoor cat who showed up as a stray. I kept saying nobody would miss the cat when she was gone. I'm here to tell you the entire family sobbed over that cat for a month. Pets truly become a part of our lives.

Good morning everyone,

Well, I'm going to swallow my pride and be really honest here. I didn't want to do this post but after an inner argument with myself, I decided that the only way I can "get real" with myself is to put this down in type.

Yesterday I went over my calorie count for the day and it is all my fault.

We have a house guest from Australia. We are all having such fun as he has never experienced snow and has never been to Canada. Everything that we take for granted with winter is new and exciting to him and we are re-living the joy of this winter wonderland through him.

Yesterday, after a day of playing in the snow and playing tourist we had a hardy meal then watched the Canada vs USA hockey game. Sounds okay so far. However, with the game came wine and pistachios. I was trying to be mindful of the nuts, I don`t think I went over a cups worth. I know, that in itself adds up. Add to that 3 glasses of wine. Yikes!

So here I sit feeling guilty while everyone else in the house is still sleeping soundly.

I`m really glad for this: I have this web site to get me back on track and I can be honest with myself by telling all of you.

Now that I have put it out there, I have since put on my workout gear and will hit the treadmill downstairs while everyone is asleep. Later, I will plan on a walk outside in the snow, there is no wind and the sun is shining.

Today is a new day.

I hope all of you have a happy and healthy day today.

Good Morning ladies,
Barbie so sorry about your pet. Prayers for you to make a good decision. I am sitting here this cold cold morning logging my calories and reading all of your posts as I watch last night biggest loser. Oh MY the thought of being that heavy is unbelievable. They are always inspirational to me. We are having PJ day today. I emailed the girls' parents and told them to send them in PJs today. We are not leaving the house. I have a fire built in the fireplace and we are going to just stay where it is warm. Matt and Heather are going to his grandmother's funeral today. Please say prayers as there are circumstances with him and his dad that I hope are not an issue today. He debated whether or not to go but decided to brave it. I will make my gumbo and also workout on my ellipitical and treadmill later. I will pray that your husbands and other family members can get on board for you and support you in your endeavor. I am so very fornutate to have my husband and really my entire family with me on this. A little friendly advice though. I have learned not to make a big deal. I find a way to eat what I need and make little noise about the bad things in front of me. I just resist and most people dont even notice that I am eating differently or not eating. Have a great day ladies.
vicki m

Barbie, 14 years is a good long life for a cat and I am sure that in your home he has really had the best of lives. I know how hard it can be to let them go. I hope today is not that day. I am sure you will do what is best for your feline friend.

To all who faltered and got back on their plan. Congratulations are due for your determination and renewed will power.

Welcome to all the new 50+Wonder Women! It is a pleasure to read your posts, and while I may not post in a timely manner, I am here and trying to keep up with all your information and tips. It is as I have said before, "such a nice neighborhood, full of supportive and strong women."

I am back on a full work schedule, with the addition of tax prep. I am commiting myself to food control through this period as sitting at the desk cranking out paper work is conducive to snacking on bad, bad,:grumble: bad,:sad: foods.

Laurel, we have banned smoking in our vehicles, know this is probably not possible with your MIL. Good luck at the buffet.

Vicki thank you so much for the information, it is so appreciated. You are such a comfort.:drinker:

Prayers for all. Please pray for my friend Joy who is having major surgery this day. Such a sweet woman.

Blessed Epiphany.

Thank you all; Alice

:flowerforyou: Rose, Hope things go okay today and that you stay strong at the Old Country Buffet! Oh how I love that place!:happy: Thankfully , there isn't one in our area!

:flowerforyou: firetruck, Today will be a better day! (I have that button, too , as well as a whole bunch of other ones!)

Renny--I am SO glad I do the cooking around here!:happy: I can't imagine what I'd be eating if my daughters were cooking! (Stuff out of a box, no doubt! )

Barbie I'm so sorry about your dear cat. We lost one who had been in the family for about 14 years and I was actually surprised at how I cried! I know you will make the right decision about his treatment.

Debbie:flowerforyou: I agree--the damage probably wasn't as bad as you think. Just get right back to it and drink your water!:drinker:

vicki--I find the same thing--if I don't call any attention to what I'm eating the others don't notice, either!:laugh:

I have been drinking my water:drinker::drinker: and eating right. So far I'm sticking to my exercise plan, too.:happy: I should be going back to work (I have a seasonal job) by the end of the month and will mostly likely have to tweak my routine.:ohwell:

Prayers for all who need it--AND for everyone else, too!

Have a good day, everyone!:flowerforyou: :flowerforyou: :flowerforyou:

Kathy(pmjsmom)

I just joined this program today I know that I will need lots of help I have my nephew living with me and he is 12 so lots of junk foods and my other roomate thinks it should be potatoes and porkchops every night. No help around the house so hope to get help here.