Good vs Bad Carbs???

Is one carbohydrate truly better than another, apparently so. With multiple messages circulating about sugar, complex carbohydrates, fiber, low carb diets, and how sugar and bad carbs are making us fat and, it is hard to know the real truth behind carbohydrates. 

Carbohydrates:

To even begin this discussion you must first have a good understanding of what carbohydrates actually are. Many people tell me, "I have been cutting my carbs to lose weight" but in fact they are cutting out breads, rice and pasta and eating plenty of milk, vegetables and fruit, unaware that those items also contain carbohydrates.

So, what does the carbohydrate group include? Below is a rough breakdown of the carbohydrate group:

• Starch such as bread, pasta, rice, cereal grains and starchy vegetables such as potatoes (white and sweet), beans and peas
• Fruit and fruit juices
• Non-starchy vegetables and vegetable juices such as spinach, carrots, tomatoes, onions, and eggplant
• Milk and milk-type products such as milk, yogurt, pudding, soy milk and rice milk
• Sweets and other carbohydrates including a variety of items with added sugars including baked goods, regular soft drinks, syrups, jellies, and even some condiments such as barbecue sauce, salad dressings and ketchup

With that being said, what is recommended by National Academies Institute of Medicine is that adults, to prevent chronic disease, should consume 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.

With approximately half of your diet containing, carbohydrates it is no wonder that carbohydrates are a hot topic at the forefront of discussions concerning weight control, development of diabetes, heart disease and even cancer.

As I began to check the carb grams in food I realized that the foods I eat on a regular basis, are packed with carbs, banana 27g, One cup of milk 12g, one bagel 48g of carbohydrates.

Good carbs (whatever that means), still contain carbs, but are much less in the sugar content, therefore they are "good"for you.

Conclusion; we need to watch our sugar intake and choose "good" carbs over "bad", (no wonder i'm not losing any weight!!!) 

Picture by, PositiveMed.com

Exercise Myth!!!!

Exercise Myth: 

"There's a powerful myth that getting older means getting decrepit,"  It's not true, "Some" people in their 70s, 80s, and 90s are out there running marathons and becoming body-builders." (not me of course, I hate running)!

 A lot of the symptoms that we associate with old age -- such as weakness and loss of balance -- are actually symptoms of inactivity, not age, (Alicia I. Arbaje, MD, MPH, assistant professor of Geriatrics and Gerontology at Johns Hopkins University School of Medicine in Baltimore)

Exercise improves more than your physical health. It can also boost memory and help prevent dementia, or what I call Sometimers!

It can help you maintain your independence and your way of life, or just having social interactions with people your own age!  

If you stay strong and agile as you age, you'll be more able to keep doing the things you enjoy and less likely to need help, of course always keep a bottle of Aleve or Mortin with you!!

Hope you're enjoying you summer so far!!  See you next week!

Back from Pawleys Island S.C., time to get real!!

Holy Crap, I just got back from Pawleys Island South Carolina with some Peeps (Patty, Rhonda, Dawn & Lynn).

Yes, the picture to your left is a 47 oz. Margarita, I drank before golfing!!!!!  What was I thinking? 

So, you want to lose that post-vacation weight?  It may take a couple of weeks, but you’ll get there.  If you exercise and eat healthy, you’ll get there even faster.  Here are a few tips:

Get back into YOUR routine.  That means eating and sleeping on schedule, after a major delay at the airport (Spirit Airlines suck)!

Control calories and portion sizes. watch your calories intake & portion sizes.No more super hush puppies, deep fried calamari or crab cakes! 

Ditch the snacks.  like cheeto's sweet potato baked sticks.  Some of the foods that we eat on vacation can have the same impact as an addictive drug.  You can become addicted very quickly to sugar, salt, grease, fat, alcohol etc…  Try pulling back on the carbs for a couple of days as well.

Hydrate with H20.  Water is our friend and we need to drink between six to eight 8-oz glasses a day.  It helps us with blood sugar levels.  It flushes our system.  It makes us feel full.  Just water. Not those flavored, carbonated waters with artificial sweeteners!  Water in you "Makers" Whiskey doesn't count!

Exercise.  Get off of your butt and do something physical.  Take a walk, ride your bike, walk your dog, or hit the gym, go to a golf course surrounded by alligators!  You can’t expect results if you don’t exercise!

See you Peeps next Thursday, remember to become a follower!!

Lova Ya, Candy

The 7 dwarfs of Menopause (Itchy, Bitchy, Sweaty, Bloaty, Sleepy, Forgetful & Psycho)

They say that everything goes down hill once you reach 27, so by the time you reach 50 you probably have one foot hanging over the cliff. As you age your metabolism slows down, making it harder to work out, and you probably are entering a time when nagging aches and pains are more prevalent causing you to have a tougher time to reach your fitness goals. If you are 50 years old and still want to shed your fat cells and get the body you want then don't give up. With some simple tips and motivation you will reach your goals in no time.

1. Drink Plenty of Water -Our bodies are made of water so fuel your cells and help keep them kicking with your daily water intake. Plus if you are drinking water chances are you aren't drinking drinks that are loaded with sugar and extra calories that you don't need, unless it's a cocktail!!

2. Put on a Pedometer and Walk - This one is another no brainer. The more you walk, the more calories you burn, and the more fat you will shed from your body. This inexpensive little device can work wonders and will help you stay on track to lose the weight.  Don't worry, it doesn't sound of an alarm if you cheat!!!

3. Do Low Impact Exercises - If you need to burn that fat off of your body, but you have aching joints then try some low impact exercises such as swimming, riding a bike, or using an elliptical machine. You can achieve the results you want and avoid the stress on your joints. Take some alive or motrin afterwards!!

4. Get Plenty of Fiber in Your Diet - Most people don't get enough fiber in their diet. You can get the fiber that you need by consuming whole wheat and multi grain products. These foods are going to be healthier for you and promote weight loss. Or like me put Flax seed in everything you eat!!

5. Eat a Variety of Fruits and Vegetables - When you go to the grocery store pick up as many different colors of fruits and vegetables as you can afford. These life giving foods have nutrients that your body needs and chemicals that can boost weight loss.  And help you're intestines!!

6. Workout With a Friend -  (Shout out to my girl Kelly) This tip may not seem like one that will help you in the short run, but If you get a workout buddy or walking partner then you are more likely to stick with it and in the end you will shed more unsightly fat from your body.

7. Start Drinking Green Tea - If you like drinking tea then this one should be no problem for you. Green tea has healthy antioxidants that help eliminate free radicals and it has been reported to promote weight loss.  Honestly, haven't done this step yet, but have tried it!

8. Lift Weights - As you start to get older it becomes more difficult for people to lift heavy weights or even simple stuff like their groceries. The sooner you can get on a weight lifting program the better. It doesn't have to be something strenuous and crazy. You can start off with some 5 pound weights and do some basic exercises.  If it hurts, move to a lighter weight amount, don't over do the is step, trust me  :(

9. Take a Multi-Vitamin - As you start to age it is important to make sure that all of the vitamins and minerals in your body are in balance. Try getting a vitamin supplement for women over 50.  Nature Made has one for women over 50, I love it, and it is usually buy on get one free at Kroger!!

10. Workout on a Regular Basis - If you want to shed the fat off of your body then you have to work out on a regular basis. Schedule a special time for only working out and treat it as if it was a business appointment. Thank God, I'm retired, I can work out when I want, usually in the morning when it's not too busy!! 

Apple or Ice Cream

Apple or Ice Cream?

Summer time is right around the corner and I have 2 Dairy Queens within a 2 mile radius, no temptation there!!

Here are five steps you can use to lose weight in menopause and keep it off. Don't give up ladies, if nothing else I feel stronger:)

1. Make time to exercise daily. You don't have to run a marathon. Just 30 minutes daily walking or gardening or dancing. It doesn't even have to be at the same time -- add the times together for a total of 30 minutes.

2. Talk with a nutritionist or do a google search. You'll be amazed at the stuff in your refrigerator and cabinets that isn't good for you that can be swapped out for healthier choices.

3. Keep the soda and sweetened juices out of the house. Try water (seltzer) with a lemon or lime wedge. So refreshing! (I'm keeping the wine)

4. Keep fruit in a bowl in plain view. You'll be amazed at how it encourages snacking on them (and keep sweets out of view or better out of the house and use only as a treat).  Still working on the sweets things!!

5. Pick a partner to exercise or walk with and pick a time to do it. It will become part of your schedule and, therefore, much more likely to do.  Or go to the local Planet Fitness and chances are you will run into a lot of people you know already!

 Good Luck Peeps!

Candy

Working towards a better you!!!

• Hello Peeps,
• My Blog for this wonderful rainy day in Michigan.
• Stay active and get plenty of regular physical activity. Incorporate both aerobic (walking while on cell phone or shopping), add strength training exercises into your routine, (lifting a glass of wine or two to your lips, red wine preferably, it's good for the heart).
• Cut back on calories by about 200 per day, (just cut out the 2 cookies you grab on the way out the door).
•  Focus on eating nutritious foods, including bananas, blueberries (unless of course you have diverticulitis, and can't eat seeds), dark leafy greens, soy (what really is soy???), salmon, whole grains, yogurt (the John Stamos kind…) and plenty of water.
• Limit alcohol and salt, (that's no fun!!!)
• Maintain a positive, healthy attitude, Well, do the best you can!
• Good Luck,
• Candy

Menopause Sucks!