Senior Golden Sneakers............November

Kat, I am not an expert. I'm not even losing weight at this point.
this is what sneakers have advised in the past. First, be careful about keeping your calories too low. Your body will do what it takes to survive, and it percieves the low amount of calories as starvation and will slow your metabolism accordingly. It might be better to try to give yourself more calories some days and less some days. The same with exercise. Change it up a bit. Also, keep in mind that 10,000 steps or more is excellent, but all steps dont burn as many calories as others. Walking thru the house is not as aerobic as walking a dog, even though you may use the same number of steps. Also, you may be at a plateau, and they often will pass, even after a month, with no changes at all, just keeping at it.

Marie, sorry you lost your long post, I miss you!

Had a good day, now its time for a good nap.

KAT, Sandy's post was so accurate it hurts! I told you I would try to find the plan my nutritionist gave me when I went to her having the exact same complaints you have: no matter how I watch intake, and how much I exercise, I cannot lose weight, in fact I gain very easily! Her answer was the same as Sandy"..."You are in protective starvation mode"! Following is the menu plan that got me losing weight again, and I must go back on and follow it again myself! IT WORKS!!!

Following, recap of my program, which you can build or change.

BREAKFAST
Fruit serving .....1 Orange, apple, cantaloupe, 1/2 banana, 1/2 grapefruit, honeydew
Starch..................1 toast, bagel (1/2 or 15 gr), 1/2 english muffin, waffle 4 1/2”, Oatmeal-
1/4 c dry or 1/2 c cooked.
Meat.....................2 egg; 1/4 cup 1% cottage cheese; 1/2 c greek NonFat yogurt (1c = 2 servings), 1 egg
plus 2 eggwhites =2 servings. 4 eggwhites, Canadian bacon
My favorite breakfasts are : 1 egg, 2 whites omelet filled with wilted spinach. 1 Toufayan SmartBagel...
1/4 cup 1% cottage cheese (no salt added), 1/2 cup Fage non fat Greek yogurt, 1/2 c blueberries, 1 SmartBagel
Fat.........................1 margerine 1 tsp, butter 1 tsp, cream cheese 1 TBSP, creamer (2)
Milk.......................1 1%, 1/2%, or skim (1cup), plain nonfat yogurt (3/4 c), Fruit yogurt w/aspartame-1 cup

FREE FOODS coffee, tea, diet jelly, lemon, diet syrup

snack........................... 1 oz lo sodium cheese, 2 whole grain crackers

LUNCH
Fruit 1 pineapple, raisins 2 TBSP, Grapes 15 sm, prunes 3
Vegetables...........2 1/2 c cooked, 1 c raw......gr beans, broccoli, cauliflower, cabbage
Starch...................1 rice 1/3 c, pasta 1/2 c, bread,wh wheat 1 sl , sandwich thins 1, baked
potato, 1 small
Meat.......................3 1 oz lean meat, 1 oz low fat cheese, reduced fat peanutbutter 2TBSP
Fat 1 margerine 1 tsp, mayonnaise 1 tsp, butter 1 tsp. creamer 2
Milk ...................... 1% , skim 1 cup, 2 % milk 1 cup (incl 1 fat)
Free......................... coffee, tea, diet dressing, lettuce salad, broth

snack low fat string cheese, light ‘n’ lively no sugar yogurt

DINNER
Fruit.........................1 apple, grapes 12-15
Vegetables...............2 1/2 c cooked, 1 c raw, mushrooms, tomato juice or V8 l/s, tomato
Meat..........................3 tuna in water 1/4 c, poultry no skin 1 oz, fish 1 oz
Fat.............................1 avocado 1/5, sour cream 2 TBSP, olives 10 sm, oil 1 tsp, peanuts 10
Milk........................... 1%, 2%, skim 1 c, L/F buttermilk
Free Foods................ catsup 1 TBSP, vinegar, whipped topping 2 TBSP 1 cup

***** Protein should be more than sugar.
At least 3 grams Fiber in nutritional analysis on labels
Under 5 grams Fat in analyses on labels
1200 calories
25 gr fat
2000 gr sodium

Some things you have to figure out, like how much milk you can have. When you have blood work done, tell your doctor you need to know your calcium count, as mine hovers around 11. So I cannot have too much milk or take calcium pills. And all breads I eat and grains are whole grain and whole wheat! Try for 100%. It’s not a diet, but a lifestyle that is a healthy one! And you may need more than my 1200 calories per day, since you are more active you are, the more calories you require.

Editing this, I see where I have gone completely astray :embarassed: ..No wonder I'm not losing any longer!

I really haven't time to read all the posts I missed this week, so hope to get back later.

Buzz

Thanks to all for your help and advice...Buzz thanks for the diet plan, that enlightens me a lot..lol.. Sandy and pjsattic thank you so much for your help too!!! I am not giving up, just have t eat a little more and exercise it off.

I went to the vitamin store, read a lot about vitamins, so went and bought some today, put them in a daily container for the week so that will make it easier to remember them all.

I updated my profile just a little added a few pictures of my family, is there a way to add a caption to each photo on here???

I had a foster baby in my care for awhile, we became attached and he left the daycare but he still comes over and stays with us for the weekend or when the foster parents need help. We are having a blast with him this weekend. We had to go to the John Deere company to get his 2nd birthday presents, he loves tractors.

Ok ladies, what is your favorite ( of all time) holiday dessert and why??

Mine is a pumpkin cake, my mother make it back in the 50-60"s, just happy memories of her baking around the holidays.

Hope everyone has a wonderful evening,
Katherine

Kate My faveritee dessert is coconut cake. Haven't had any in years. My family faverite is Texas sheet cake. I taught my daughter how. to make them So i don;t have to make it anymore. Anything that got more than 3 ingredient just tax my brain something seriousally
i got my blocks all sewn together now to get the sashion on and get ready to quit it.

Phoebe you do be careful on the road.

Buzz that sound like it is a good sound diet they put you on. Just might run me a copy pof it and used it for a guide line Thanks for sharing.

Happy Birthday Gayla. HAVE A SUPER DAY. Phyllis:flowerforyou:

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And have a great trip, too
Buzz

Jeri, that is just gorgeous, Id love to be there, in the chalet that is, looking out at that scene. I wouldnt go if I had to ski though! So good to here from you, hope you feel good.
Hi Phyllis, so this is a school day, and you are busy, hope you have a great week.
Marie, your cowboys pulled it off! I didnt listen to the game, Jim did though. I watched the score on our xm satellite radio, it was very close, and overtime too!
no, I really dont watch football, but cant help but hear about it with my husband such a big fan.
we are in central Calif. Today. We will unload tomorrow and who knows what after that! Such is our life. I've got some sewing to do today, just patching. I got a navy mini gingham check poly/cotton blend on sale the other day. My plan is to make a new backing for our comforter in the truck. Now I wish I had gotten flannel, that would have been toasty. The gingham was on sale 1.5p per yard. They had 10.5 yds left and I got it all. It wouldnt do to fool with it while we are in the truck, no sewing machine.
Hopefully, the patches will hold up until Christmas.
have a good day/night

Buzz I am unable to copy your diet It pick up the entire day. My computer been doing some strange things today. If you get a chance would you or someone send me a PM of it. Or post it to our recipe


Phoebe, Hey them Cowboys done all right nearly gave me a heart attack. You will be busy sewing when you get home. Hope new york lose tonight so that will put Cowboys in the number one Spot. I tool a double does of my water pills and it was making me go all day. So much trouble. Think I will go grab me a cup of coffee It turn cooler and rainy today.

Jeri that picture of the mts. are so unsual It looks like it is in another world. Love it.


Sandy how long will you have to nurse Babe. Hope he is not in too much pain. Has he been up walking yet?
Your sister sound like she is in fine spirit. Thats good. Sending a prayer to you all.

Irene How are you doing? post when you get a chance.I really missed you.

Philis it seems so strange to have to work on Sunday. And school at that.

MARIE, I copied it down and was about to paste it into a message for you when I saw your newest post! Good luck, and if there's anything I can help with, just yell!
Buzz
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to Chris and hubby

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46 years is amazing.:bigsmile: :bigsmile: :bigsmile:

there hasn't been much posting today so I suppose everyone is busy preparing or traveling for the Thanksgiving holiday----of course, it isn't Thanksgiving in Canada so there must be something different going on there and in other parts of the world.

:flowerforyou: We have to bring a salad and drive about an hour and a half to celebrate Thanksgiving with people we hardly know. We had Thanksgiving with them two years ago. One member of the family is Jake's good friend so it will be great for Jake. Everyone is nice and I remember the food being delicious last time.

:flowerforyou: :flowerforyou: :flowerforyou: I just ordered a pair of high top boots with great tread on the bottom for traction on ice, good ankle support, waterproof, and rated to keep your feet warm to -25 F so I'll be ready for winter walking with the dogs.:bigsmile: :bigsmile: :bigsmile:

Is it yesterday or is this today? Hope I'm not too late, but for CHRIS and her DH

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Now I lay me down to sleep.....

Buzz .. zzzzzzzzzzzzzzzzzzzzzzzzzzzzz!!!