WOMEN AGES 50+ FOR FEBRUARY 2017

Greetings all,

I had my weekly weigh-in. Down 4.2 lbs this week, for a total of 21.6. I find I am spending a lot of time planning meals and trying to balance my calories with the different nutrients. Fortunately, being an avid foodie, I am having fun looking for tasty low-calorie recipes to try. This week's hits were a warm balsamic chicken salad and lemon quinoa - https://cafedelites.com/2015/02/07/balsamic-chicken-salad-lemon-quinoa/ and an unusual pear and carrot soup - http://ciaoflorentina.com/roasted-pear-soup-recipe/. In the past, I probably would have had double or triple servings, but the food diary keeps my hand from reaching out for more.

Karen - Congratulations on your new grandson; I hope his breathing improves soon!

Carol - sending big hugs your way and hoping your challenge finds a happy solution!

Katla - hope DH's surgery goes well.

Yinka - the cufflinks are beautiful.

Ginger - I only recently starting walking seriously and have been progressively increasing time and pace. It all adds up.

Sarah - People don't realize how important healthworkers and teachers are to our communities' well being. Definitely overstretched, overstressed and underpaid professions.

Marcelyn - loved the fried chicken story.

Hello from cold and rainy Worcestershire!

You girls are so kind about my cufflinks - thank you!

And I want to welcome all newbies, you are so very welcome! I find that just reading a few of these messages a couple of times a day makes me smile (and I was most likely already smiling!) It's like popping your head into a college (all girls, of course!) common room and knowing that it's full of your friends. You've definitely made this newbie feel very welcome.

For some strange reason, I woke up unnecessarily early this morning, but I still got up at 6.00. I did some early morning shopping and then did a deadlift and squats session for half an hour before having a late breakfast with DH. Oh, and my last weigh in (Sunday) saw a tiny loss of 0.6lb.

Wednesday is normally split between housework and making cufflinks for me, but I notice that I have a few things in my sewing basket that also need my attention so the cufflinks will have to wait until Friday.

I've just seen a news report about the terrible scenes in Louisiana as a result of the tornado. My heart goes out to all of those people affected.

Have a happy Wednesday everyone!

Yinka, Worcestershire UK

OK, after reading everything I could find on cutting way back on sugar and fructose, I think I’ve settled into a plan that seems to be working – loosely modeled after That Sugar Book by Damien Gameau and Fat Chance by Dr. Robert Lustig- here are some highlights:

• Eat a big low carb supper every day including a whole avocado – I used to shy away from them because they are often expensive up to $1 each (or more if not on sale). I realized that’s the cost of a candy bar, or 2 Keurig coffee pods, or a bag of chips. Most junk food snacks which I was eating are much more than $1 each. And since I don’t have luck storing half an avocado, what the hey – eat the whole thing. That’s 8 or 10 grams fiber right there!

• NO eating after supper and no more junk food – no Reese cups, little Debbie’s, Creamsicles, potato chips. I ate this stuff because it was a habit, not because I was hungry! We always are done with supper by 5:30.

• Eat cheese or nuts or veggies and hummus if I need a snack during the day. Or a piece of chicken.

• Cut way back on complex carbs, but don’t eliminate. I still eat plenty of beans, whole milk in coffee, etc. Still eat pizza (small slice with a huge salad), roast beef and potatoes (half a small one.) Still put a bit of honey or maple syrup in my daily low-carb muffin (almond meal, flax seed meal, coconut flour, egg). I don’t have a sweet tooth unless I get started on the candy-then can’t stop.

• Aim to have 10-12 hours between night meal and breakfast.

• Eat enough but don’t overeat. I'm not counting calories but using the MFP log to see how many added sugar carbs I'm eating. Daily goals are 50% fat, 25% each on protein and carbs, but I'm not beating myself up if I am not there. Got this from That Sugar Book and it makes sense for me.

This is much like way I used to eat until about a year ago when the snacking and junk food binging started along with 10+ pounds. I know many of you are on a similar program and are having success not only with weight loss but just feeling better-fewer aches and pains, less sluggish, etc.

I read someplace that for some of us, there’s no moderation when it comes to sugar – I am like an alcoholic in that regard when it comes to candy and junk food. (I did stop drinking alcohol about 6 months ago, much like I quit smoking 25 years ago – decided I was done with it and just walked away. I wonder if dropping the sugar junk food will be that easy.)

I'll weigh in the end of the month and hopefully I’ll be able to wear the smaller sizes in my closet and take some pressure off my knee as a bonus.

Lanette
SW WA State

Saw that black lab, my lab, yogi