The definition of secret: "something kept from the knowledge of others or shared only confidentially with a few". The definition of gossip: "a person who habitually reveals personal or sensational facts about others"
Do you know someone who likes to "share" family news or tell you about their friends' problems "because they just know you will understand"? They are not malicious, they just want you to be informed. Maybe you just said, "Ouch!" If you're one who has a tendency to gossip, you might say, "I never share things to be mean." That doesn't matter; it's still gossip. If you are told something that is nobody else 's business, keep it to yourself!
Recently a secret came out in our family that caused a lot of hurt feelings. The gossip was not shared in a malicious way, but it still hurt family relationships. I have confronted the person responsible about this practice before. But it just doesn't seem to sink in that she is told certain things in confidence and should not "share" unless given permission to do so.
It was hard enough to keep secrets from becoming gossip among family and friends before social media came along. Social media just adds another forum in which gossip can spread like a wildfire and quickly get out of control. I've been admonished by my husband that I shouldn't put our personal business on Facebook. I told him that the information is only shared with my "friends", but this too has come back to bite me. I've gotten to where I'm paranoid to give an accurate status report because I never know who will spread news that gets distorted. We all need to talk to someone once in a while. We shouldn't need to worry that what we shared might end up feeding the rumor mill.
On the other hand, I have a dear friend who I can tell my every secret and know it will NEVER be repeated. I hope I am the same kind of friend to her.
The difference in these two relationships is that I really look forward to spending time with my friend, but avoid the family member. So if you will cut the gossip habit out of your life, you will be known as a great friend rather than a pariah to be avoided.
Thursday, August 9, 2018
Monday, January 23, 2017
The Humble Shepherd's Pie
How many meals do you fix now that you ate as a child? Probably not too many. Do you follow the recipe exactly? Or have you made modifications?
One meal my mother made us was Shepherd's Pie and I followed her example when I had my own family to feed. Then when I went to visit my cousin in Canada, I found out she had created a different version. Huh, did our maternal grandmother make Shepherd's Pie too? It's not exactly a Mennonite Dish, but there are recipes for it in my Mennonite cookbooks.
Out of curiosity, I looked it up at Wikipedia.org, where I found I wasn't technically creating a Shepherd's Pie at all. Since I used beef, I was making a Cottage Pie. The Cottage Pie, dating back to 1791, was created as a way to use leftover roast meat and incorporate potatoes which were a new, affordable staple. Cottage referred to the dwellings of the poor - the homes of which were most likely to serve this meal. The name Shepherd's Pie didn't appear until 1877 and inferred by its title that the meat used was mutton. Although there are many variations by title and content such as Shepherdess Pie which has no meat, the St. Stephen's Day Pie made with ham and turkey or even a fish pie, they all seem to fall under the broad name of Shepherd's Pie. These days you may find Shepherd's Pie on the menu of many a pub or restaurant whether in the United Kingdom, the United States, or even Dubai. It's no longer confined to the kitchens of only the poorest homes.
If you try to Google it, there are as many recipes for Shepherd's Pie as cooks. The basic construction is a meat layer on the bottom, then a vegetable layer topped with a layer of mashed potatoes. I always made mine with ground beef, sauteed onion, and tomato sauce; then a layer of green beans topped with mashed potatoes. I thought I had duplicated my mother's recipe, but years later, I found out she used cream of tomato soup rather than tomato sauce. However, my cousin's husband didn't like onions so she left them out. She also used corn as her vegetable. I watched Rachel Ray make a Shepherd's Pie and she added shredded cheese to her potatoes. Turns out this is a versatile dish.
I've changed my recipe again since my children have moved out. David suggested using cream of mushroom soup instead of tomato sauce and it was delicious! (Think green bean casserole.) I still use green beans and mashed potatoes, but your imagination is the deciding factor as far as I can tell.
Here's a quick how-to:
See how easy that is? So tell me, how do you make Shepherd's Pie?
One meal my mother made us was Shepherd's Pie and I followed her example when I had my own family to feed. Then when I went to visit my cousin in Canada, I found out she had created a different version. Huh, did our maternal grandmother make Shepherd's Pie too? It's not exactly a Mennonite Dish, but there are recipes for it in my Mennonite cookbooks.
Out of curiosity, I looked it up at Wikipedia.org, where I found I wasn't technically creating a Shepherd's Pie at all. Since I used beef, I was making a Cottage Pie. The Cottage Pie, dating back to 1791, was created as a way to use leftover roast meat and incorporate potatoes which were a new, affordable staple. Cottage referred to the dwellings of the poor - the homes of which were most likely to serve this meal. The name Shepherd's Pie didn't appear until 1877 and inferred by its title that the meat used was mutton. Although there are many variations by title and content such as Shepherdess Pie which has no meat, the St. Stephen's Day Pie made with ham and turkey or even a fish pie, they all seem to fall under the broad name of Shepherd's Pie. These days you may find Shepherd's Pie on the menu of many a pub or restaurant whether in the United Kingdom, the United States, or even Dubai. It's no longer confined to the kitchens of only the poorest homes.
If you try to Google it, there are as many recipes for Shepherd's Pie as cooks. The basic construction is a meat layer on the bottom, then a vegetable layer topped with a layer of mashed potatoes. I always made mine with ground beef, sauteed onion, and tomato sauce; then a layer of green beans topped with mashed potatoes. I thought I had duplicated my mother's recipe, but years later, I found out she used cream of tomato soup rather than tomato sauce. However, my cousin's husband didn't like onions so she left them out. She also used corn as her vegetable. I watched Rachel Ray make a Shepherd's Pie and she added shredded cheese to her potatoes. Turns out this is a versatile dish.
I've changed my recipe again since my children have moved out. David suggested using cream of mushroom soup instead of tomato sauce and it was delicious! (Think green bean casserole.) I still use green beans and mashed potatoes, but your imagination is the deciding factor as far as I can tell.
Here's a quick how-to:
 |
| Brown hamburger meat in a skillet. (I use 1/2 pound for the two of us. Use more as your feeding more people.) Add 1 tablespoon dry onion soup mix and a can of Cream of Mushroom soup. Don't dilute the soup. |
 |
| Add a layer of green beans. Again the quantity is up to you. For two people I may use only 1 can of beans, but when I was feeding 6 people I used 2 cans of green beans. |
 |
| Now top with a layer of mashed potatoes. Use plain or dress them up as you prefer. Again, if you're feeding more people, add more potatoes. |
 |
| Bake in the oven at 350 degrees until gravy bubbles up around the edges - 15 to 30 minutes depending on the size of you Pie. Turn on the broiler if you want a little more browning of the potatoes. |
See how easy that is? So tell me, how do you make Shepherd's Pie?
Wednesday, January 18, 2017
Part 4: Listen to Your Body - and Modify
As soon as our children get old enough to move around, they become susceptible to injury. A child's first reaction when they fall or bump into something is shock, quickly followed by crying. Most parents or caregivers respond in one of two ways, we either run up and smother them with concern or tell them, "Don't cry.You're fine." After all, if you baby them, they will become spoiled and might realize that crying gets them undue attention. I would like to insert the sound of a record scratching here.
Back up; our bodies react to pain for a reason and we should learn to pay attention to that pain. It's time to stop teaching our children and ourselves to ignore the signals our bodies are created with.The old adage, "No pain; no gain." is bullshit. Yeah, that's right. If you are experiencing pain, there's a reason. Whether it's an injury caused by slipping in the mud or a sore shoulder, you should take it into account when you exercise. I mentioned in Part 1 of this blog series that I've had many injuries in my life; they weren't usually severe enough to warrant a visit to the doctor, but they definitely affected my physical abilities. One year ago, I injured my right shoulder; it wasn't a sudden injury, but rather a slow progression of damage that eventually lead to my inability to use my right arm. I couldn't reach across my body to my left side for some time and I was unable to crochet for a full year. The older we get, the more damage we accrue. Rather than using the physical restrictions as an excuse not to exercise, you should modify your movements.
My husband shared a guide book that came along with his resistance bands. I have incorporated several of these exercises into my routine along with moving to music. I have had to modify several of them due to limitations, but they are still helping me gain strength without causing pain or further injury. I do five exercises on Day 1 and a different five on Day 2. Then I alternate days.
Day 1: Tricep Pulls
The band hangs equally on each side of the door. Facing the door, I anchor my elbows at my waist and pull down on both ends with equal exertion. The important part here is to not over-do the amount of 'weight'. Use a band strength that is fairly easy. My husband says you should feel some soreness in your muscles to show they've been worked without feeling pain. It's better to do multiple repetitions in sets than to do only a few repetitions with a heavy band. The heavier band may just cause pain and more injury.
Day 1: Squats
I don't use resistance bands at all with this one. My hips are too weak. I just do the squats. Be sure you sit back like you sitting in a chair. Draw an imaginary vertical line straight down from you knees; to avoid injury, your knees should never move forward of your toes. If your knees hurt, you're probably doing these wrong.
Day1: Bicep Curls
Modification? I do both biceps at the same time; it feels more balanced.
Day1: Lunges
I don't use resistance bands on this one either. I just do the lunges. Make sure your front knee doesn't bend too far forward on this one either. I can only do six per side; but when I started, I could only do five. I try to do these lunges close to a table or chair to help me balance; again, it's due to a hip injury.
Day1: Side Bends
I modified this one because of my previous shoulder problems. Also, my band is too short to raise above my head. I step on one end of the band while choking up on the other end with my hand hanging at my side. Then I bend sideways in the opposite direction, sliding down the side of my leg toward my knee. This works the muscles along the sides of my torso. It's a small movement, but it's effective. After doing the repetitions on one side, I switch to the other side.
I started doing 3 sets of 10 repetitions with my lightest band - only 6 pounds. Then I increased to 12 repetitions and now I'm up to 15. I didn't increase band strength, just repetitions. Once again, it's better to do multiple sets of repetitions rather than all at once. I work my way through the five exercises, take a break (ie. dance, run in place, etc), then repeat two more times.
I followed my Day 1 routine for the first month, but then I wanted more variety and I added the Day 2 exercises. If you only do a limited number of movements, the muscles get used to it and it's less challenging for them.
Day 2: Tricep Extensions
I pretty well follow this one exactly. Mainly being sure I don't overdo the amount of band strength.
Day 2: Outer Thigh Criss-Cross
I'm not much for getting up and down from the floor, so I do this one while lying on my bed. I broke my 6-pound band with this exercise and it pulled my groin muscles. Rather than push through like I used to do, I immediately stopped doing this exercise for that day. By the next day, I didn't feel any soreness.
Day 2: Lateral Rows
I modified this exercise for two reasons: one being practical - my band is too short; the other, it's hard for me to perform this movement with both shoulders at the same time. So I stand on one end of the band and pull straight out and up to the side, then switch to the other side.
Day 2: Butt Blaster!
(This one should be called 'Butt Smacker'. Sometimes the band would slip off my foot and smack me in the butt. My husband would hear the smack and just laugh.) You can probably tell by the scribbling that I modified this one the most. Getting on my knees is hard. Trying to kneel while holding the band is even harder. I will try to explain what I do. Balancing on one foot, I loop the center of the band under the arch of my other foot, I pull both ends of the band to my chest while bending that leg at the knee and hip, then I push down and back. Not only does this strengthen my butt muscles, it also improves my balance.
Day 2: Bow and Arrow
I haven't modified this one except I didn't move my feet at first, I just stood with them shoulder-width apart. I wasn't coordinated enough to figure it out. Now I do the full movement.
Notice I alternate by doing an upper body exercise and then a lower body exercise. I wanted to focus on my upper arm strength, upper legs, and hips, so those are the exercises I incorporated. I tried walking, but that particular movement causes pain in my hips. However, I can jog in place without any pain. There are lots and lots of videos on YouTube with guidelines given by Occupational or Physical Therapists. Look them up and follow along. Find the exercises that work best to accomplish your goal.There are plenty to choose from.
Do I exercise every day? NO! I listen to my body. If I'm really tired, sick or maybe I have a headache, I don't ignore that. I will skip that day and take up where I left off. Sometimes I skip several days, the main thing is to get back at it as soon as possible. Don't give in to temptation and quit.
By-the-way, you should also listen to your body when it comes to the food choices you make. Feel a craving for a specific food? Maybe you need a vitamin or mineral it supplies. Do you feel a lack of energy one morning? Think about what you ate the night before. I have a friend who says she doesn't feel arthritis pain since she quit eating meat. She gets her protein straight from plants. So once again it's smart to listen to your body.
Back up; our bodies react to pain for a reason and we should learn to pay attention to that pain. It's time to stop teaching our children and ourselves to ignore the signals our bodies are created with.The old adage, "No pain; no gain." is bullshit. Yeah, that's right. If you are experiencing pain, there's a reason. Whether it's an injury caused by slipping in the mud or a sore shoulder, you should take it into account when you exercise. I mentioned in Part 1 of this blog series that I've had many injuries in my life; they weren't usually severe enough to warrant a visit to the doctor, but they definitely affected my physical abilities. One year ago, I injured my right shoulder; it wasn't a sudden injury, but rather a slow progression of damage that eventually lead to my inability to use my right arm. I couldn't reach across my body to my left side for some time and I was unable to crochet for a full year. The older we get, the more damage we accrue. Rather than using the physical restrictions as an excuse not to exercise, you should modify your movements.
My husband shared a guide book that came along with his resistance bands. I have incorporated several of these exercises into my routine along with moving to music. I have had to modify several of them due to limitations, but they are still helping me gain strength without causing pain or further injury. I do five exercises on Day 1 and a different five on Day 2. Then I alternate days.
The band hangs equally on each side of the door. Facing the door, I anchor my elbows at my waist and pull down on both ends with equal exertion. The important part here is to not over-do the amount of 'weight'. Use a band strength that is fairly easy. My husband says you should feel some soreness in your muscles to show they've been worked without feeling pain. It's better to do multiple repetitions in sets than to do only a few repetitions with a heavy band. The heavier band may just cause pain and more injury.
I don't use resistance bands at all with this one. My hips are too weak. I just do the squats. Be sure you sit back like you sitting in a chair. Draw an imaginary vertical line straight down from you knees; to avoid injury, your knees should never move forward of your toes. If your knees hurt, you're probably doing these wrong.
Modification? I do both biceps at the same time; it feels more balanced.
I don't use resistance bands on this one either. I just do the lunges. Make sure your front knee doesn't bend too far forward on this one either. I can only do six per side; but when I started, I could only do five. I try to do these lunges close to a table or chair to help me balance; again, it's due to a hip injury.
Day1: Side Bends
I modified this one because of my previous shoulder problems. Also, my band is too short to raise above my head. I step on one end of the band while choking up on the other end with my hand hanging at my side. Then I bend sideways in the opposite direction, sliding down the side of my leg toward my knee. This works the muscles along the sides of my torso. It's a small movement, but it's effective. After doing the repetitions on one side, I switch to the other side.
I started doing 3 sets of 10 repetitions with my lightest band - only 6 pounds. Then I increased to 12 repetitions and now I'm up to 15. I didn't increase band strength, just repetitions. Once again, it's better to do multiple sets of repetitions rather than all at once. I work my way through the five exercises, take a break (ie. dance, run in place, etc), then repeat two more times.
I followed my Day 1 routine for the first month, but then I wanted more variety and I added the Day 2 exercises. If you only do a limited number of movements, the muscles get used to it and it's less challenging for them.
Day 2: Tricep Extensions
I pretty well follow this one exactly. Mainly being sure I don't overdo the amount of band strength.
I'm not much for getting up and down from the floor, so I do this one while lying on my bed. I broke my 6-pound band with this exercise and it pulled my groin muscles. Rather than push through like I used to do, I immediately stopped doing this exercise for that day. By the next day, I didn't feel any soreness.
Day 2: Lateral Rows
I modified this exercise for two reasons: one being practical - my band is too short; the other, it's hard for me to perform this movement with both shoulders at the same time. So I stand on one end of the band and pull straight out and up to the side, then switch to the other side.
(This one should be called 'Butt Smacker'. Sometimes the band would slip off my foot and smack me in the butt. My husband would hear the smack and just laugh.) You can probably tell by the scribbling that I modified this one the most. Getting on my knees is hard. Trying to kneel while holding the band is even harder. I will try to explain what I do. Balancing on one foot, I loop the center of the band under the arch of my other foot, I pull both ends of the band to my chest while bending that leg at the knee and hip, then I push down and back. Not only does this strengthen my butt muscles, it also improves my balance.
I haven't modified this one except I didn't move my feet at first, I just stood with them shoulder-width apart. I wasn't coordinated enough to figure it out. Now I do the full movement.
Notice I alternate by doing an upper body exercise and then a lower body exercise. I wanted to focus on my upper arm strength, upper legs, and hips, so those are the exercises I incorporated. I tried walking, but that particular movement causes pain in my hips. However, I can jog in place without any pain. There are lots and lots of videos on YouTube with guidelines given by Occupational or Physical Therapists. Look them up and follow along. Find the exercises that work best to accomplish your goal.There are plenty to choose from.
Do I exercise every day? NO! I listen to my body. If I'm really tired, sick or maybe I have a headache, I don't ignore that. I will skip that day and take up where I left off. Sometimes I skip several days, the main thing is to get back at it as soon as possible. Don't give in to temptation and quit.
By-the-way, you should also listen to your body when it comes to the food choices you make. Feel a craving for a specific food? Maybe you need a vitamin or mineral it supplies. Do you feel a lack of energy one morning? Think about what you ate the night before. I have a friend who says she doesn't feel arthritis pain since she quit eating meat. She gets her protein straight from plants. So once again it's smart to listen to your body.
Saturday, January 14, 2017
Part 3: What's Your Excuse?
Through the years, I've gained plenty of head knowledge on healthy eating, weight loss, exercise, fitness, etc. The hard part is applying that knowledge so it's actually useful. I've also used every excuse in the book to avoid doing what's healthy and good for myself. Some might call it self-sabotage.
The most common excuse? "I don't have the time." Next excuse? "I can't afford the gym." Even when I did have a gym membership, I didn't go. I had excuses for that too. "I hate getting up early enough to go before work.", "It's inconvenient or out of my way.", "I have to go home and fix dinner.", "I'm tired because I worked all day." "I'm not into group fitness i.e. classes." "I'm shy and don't want other people to see my body." And on and on and on.
For those who don't even contemplate the gym and want their own equipment, there's this one: "I can't afford
the equipment." Maybe you're into dance-style exercise. Next excuse? "Work-out videos are too expensive.", "I don't have enough space.", and my favorite was, "I don't like the music they use." And let's not forget: "I can't afford work-out clothes."
The list of excuses goes on and on. Let me share my solution to all these excuses. If nothing else, you'll get a good laugh.
Around October 1, 2016, I started each morning with my ACV/lemon juice/Himalayan sea salt-in-water drink. (See blog post My History with Excess Weight.) It supposedly boosts your metabolism and I guess it worked because I started to lose weight. I wasn't consistently exercising yet.
"I don't have the time.": On October 25, 2016, I had to confront this excuse head-on. I started to exercise because I had flab. Yup, I had lost enough weight that I had flabby, grandma arms. (No insult to grandmas intended.) You know those wings that grandkids love to play with. I needed to tone some muscles. Also, I finally decided that I needed to gain some strength after my latest injury, it only took about 15 minutes of my day to do a series of 5 exercises. I have spent up to an hour, three times a week at the chiropractor's office. How much time do you spend at the doctor's office due to weight-related health issues? How about the time spent waiting in line at the pharmacy shopping for medicine?
"I can't afford the gym.": How much money do you spend in a year on doctor visits and medicine? Every winter I had the flu or a bad cold, usually more than once. Then there's diabetes, high blood pressure, high cholesterol, etc. The pharmaceutical companies love it; you're making them rich!
We're on a low, fixed income so I really can't afford the gym. Here's a picture of my gym. It's not inconvenient or out of my way at all. It's a corner of my bedroom. That fan is my cooling system, 'cause I hate to sweat. (Yup, another excuse.)
"I can't afford the equipment.": Fitness equipment is expensive and if you just use it as a clothes rack, it's not worth it; however, if you use it consistently, it's a good investment.
For me, I really can't afford it, but that's no longer an excuse. Here's a picture of my extensive equipment.
My exercise equipment consists of a 6-pound band that I bought from Amazon. This set of 3 bands (6 pound, 8 pound, & 10 pound) cost about $10. That's cheaper than a meal at your favorite restaurant.
I do 3 sets of 12-15 repetitions of 5 exercises per day. I have a set for Day 1 and a separate set for Day 2; I alternate so my muscles don't get too used to a certain movement.
For all you dance/music lovers, "Work-out videos are too expensive.", "I don't have enough space.", and my favorite, "I don't like the music they use.": One of the latest crazes, CIZE costs up to $180 and I'm really not into hip-hop. The country music videos are even worse - they use such corny music. My solution?
Yeah, that's a speaker that I hook-up to my phone. I play music I like. I play what I'm in the mood to listen to. Then I move to the music. No special dance steps, no fancy moves, I just move. Movement = burnt calories = weight loss.
"I can't afford work-out clothes.": A fallacy spread by fitness wear companies is that you need special clothes for every activity. NO, you don't. As long as you can move comfortably, you're good to go. Remember when your P.E. clothes consisted of a T-shirt and a pair of shorts? You wore plain white socks with a pair of tennis shoes. That's all you need. Below are pictures of my workout clothes. (BTW These clothes were tight on me before I started losing weight.)
Here's a picture of my workout shoes. If you're at home and don't have foot problems, you could even go barefoot.
Still not convinced? How about results: I've lost over 20 pounds since October 1st - yeah, that's just over 3 months. That's even with eating the delicious food offered at Thanksgiving and Christmas. I just didn't over-indulge because I didn't want to undo all the hard work I'd already put in. The resistance bands are getting easier. I thought they were possibly getting stretched out until my husband suggested I was just getting stronger. Best of all? I feel better and I have more energy. Sounds like a win-win to me!
So really, what's your excuse?
*Disclaimer* This is only my opinion. I'm just sharing what works for me. Check with your doctor before starting any exercise regimen.
The most common excuse? "I don't have the time." Next excuse? "I can't afford the gym." Even when I did have a gym membership, I didn't go. I had excuses for that too. "I hate getting up early enough to go before work.", "It's inconvenient or out of my way.", "I have to go home and fix dinner.", "I'm tired because I worked all day." "I'm not into group fitness i.e. classes." "I'm shy and don't want other people to see my body." And on and on and on.
For those who don't even contemplate the gym and want their own equipment, there's this one: "I can't afford
the equipment." Maybe you're into dance-style exercise. Next excuse? "Work-out videos are too expensive.", "I don't have enough space.", and my favorite was, "I don't like the music they use." And let's not forget: "I can't afford work-out clothes."
The list of excuses goes on and on. Let me share my solution to all these excuses. If nothing else, you'll get a good laugh.
Around October 1, 2016, I started each morning with my ACV/lemon juice/Himalayan sea salt-in-water drink. (See blog post My History with Excess Weight.) It supposedly boosts your metabolism and I guess it worked because I started to lose weight. I wasn't consistently exercising yet.
"I don't have the time.": On October 25, 2016, I had to confront this excuse head-on. I started to exercise because I had flab. Yup, I had lost enough weight that I had flabby, grandma arms. (No insult to grandmas intended.) You know those wings that grandkids love to play with. I needed to tone some muscles. Also, I finally decided that I needed to gain some strength after my latest injury, it only took about 15 minutes of my day to do a series of 5 exercises. I have spent up to an hour, three times a week at the chiropractor's office. How much time do you spend at the doctor's office due to weight-related health issues? How about the time spent waiting in line at the pharmacy shopping for medicine?
"I can't afford the gym.": How much money do you spend in a year on doctor visits and medicine? Every winter I had the flu or a bad cold, usually more than once. Then there's diabetes, high blood pressure, high cholesterol, etc. The pharmaceutical companies love it; you're making them rich!
We're on a low, fixed income so I really can't afford the gym. Here's a picture of my gym. It's not inconvenient or out of my way at all. It's a corner of my bedroom. That fan is my cooling system, 'cause I hate to sweat. (Yup, another excuse.)
"I can't afford the equipment.": Fitness equipment is expensive and if you just use it as a clothes rack, it's not worth it; however, if you use it consistently, it's a good investment.
For me, I really can't afford it, but that's no longer an excuse. Here's a picture of my extensive equipment.
My exercise equipment consists of a 6-pound band that I bought from Amazon. This set of 3 bands (6 pound, 8 pound, & 10 pound) cost about $10. That's cheaper than a meal at your favorite restaurant.
I do 3 sets of 12-15 repetitions of 5 exercises per day. I have a set for Day 1 and a separate set for Day 2; I alternate so my muscles don't get too used to a certain movement.
For all you dance/music lovers, "Work-out videos are too expensive.", "I don't have enough space.", and my favorite, "I don't like the music they use.": One of the latest crazes, CIZE costs up to $180 and I'm really not into hip-hop. The country music videos are even worse - they use such corny music. My solution?
"I can't afford work-out clothes.": A fallacy spread by fitness wear companies is that you need special clothes for every activity. NO, you don't. As long as you can move comfortably, you're good to go. Remember when your P.E. clothes consisted of a T-shirt and a pair of shorts? You wore plain white socks with a pair of tennis shoes. That's all you need. Below are pictures of my workout clothes. (BTW These clothes were tight on me before I started losing weight.)
Here's a picture of my workout shoes. If you're at home and don't have foot problems, you could even go barefoot.Still not convinced? How about results: I've lost over 20 pounds since October 1st - yeah, that's just over 3 months. That's even with eating the delicious food offered at Thanksgiving and Christmas. I just didn't over-indulge because I didn't want to undo all the hard work I'd already put in. The resistance bands are getting easier. I thought they were possibly getting stretched out until my husband suggested I was just getting stronger. Best of all? I feel better and I have more energy. Sounds like a win-win to me!
So really, what's your excuse?
*Disclaimer* This is only my opinion. I'm just sharing what works for me. Check with your doctor before starting any exercise regimen.
Friday, January 13, 2017
Part 2: How Do I Start Eating Healthy?
As a child, your parent or guardian is responsible for what you eat and drink. Unfortunately, childhood malnutrition is not exclusive of American children. For one reason or another, parents don't always provide their children with the proper nutrition. I was one of the lucky ones who's mother always set a balanced meal on the table. Dinner usually consisted of vegetables (including salad), starch (potatoes, rice, or pasta), meat, and dairy (milk or cheese).
When you become a teenager, you may have some input into meal choices. Unfortunately, most teens go for quick and tasty, not necessarily healthy. My daughter was an exception and even tried a 21-day vegetable fast at one time.
Now you're an adult and more aware of what you eat. You are the one in charge. How do you start eating a healthy, balanced diet if you weren't raised that way or you just got lazy and ate whatever? I have good news! You don't have to make some drastic change - you know, paleo (whatever that means) or gluten-free or fat-free or whatever the latest trend they're pedaling on the media.
Take your basic menu and adapt. Add good things and remove the unhealthy. That sounds simple enough doesn't it? Don't go cold turkey or chances are you won't stick with it.
Here are a few changes I would suggest. Add one or two at a time and before you know it, you'll be wondering why you ever ate your old diet.
My first change would be to add vegetables. If you're not in the habit of eating a salad with your meals, start. Salads or raw veggies of any kind add bulk causing you to eat less and still feel full. They also add fiber which improves digestion. Another way to eat more vegetables is to add them to whatever you are cooking. For instance, I have a Sausage Pasta recipe that calls for bell pepper, onion, and garlic with a pound of Italian sausage and a pound of fresh pasta. I add mushrooms, spinach, and sometimes zucchini. Just by eating more vegetables, I started losing weight. What recipe do you like that could improve by adding more vegetables?
Another way to add more vegetables is to grow your own. If you're anything like me, you're more likely to eat something you grew for yourself. If you don't want to be bothered with a garden, make it a point to buy vegetables from your local farmers' market. If that alternative is not available, find a store with a large selection in their produce department. The fresher the vegetables, the better they taste and the better their nutritional value.
On the flip side, I also lower the amount of sausage to one-half pound and use about half the pasta called for in that recipe. (Another benefit to using less meat, is a lower grocery bill - meat is expensive!) Don't completely remove an ingredient, especially one you really like, just cut it in half. If you have a dish that calls for 1 cup of cheese, use 1/2 cup. You're not as likely to feel deprived.
I tend to think of potatoes, rice, and pasta as 'filler food'. My mom could stretch a pound of hamburger to feed ten people by adding more pasta and sauce until you could hardly find the meat. Cut down on your carb consumption by replacing potatoes, rice and pasta with a different vegetable or just leave them out. Some replacements could be sweet potatoes, spaghetti squash, mushrooms, etc. Replace your white bread with whole grain. Why cut down on carbs? Carbs change to sugar. (If you're active and just wanting to eat healthier, don't worry about the carbs; you probably need them.)
I like to stick to natural foods so replace sugar with honey. Honey is so much better for you. Excessive use of sugar has been linked to problems with arthritis, diabetes, high blood pressure and shocker of all shockers, obesity. Artificial sweeteners aren't much better. I still love a good dessert and enjoy baking cookies, pies and cakes. I just don't indulge that often. I've noticed that I just don't feel as good when I eat too much sugar.
Sodas! My mother seldom bought soda and it's not a habit I've developed, but there are healthy alternatives such as water! Drink more water! I try to drink 2-3 liters of water daily. Your body needs plenty of water to function correctly. So next time you're thirsty, reach for water instead of soda. (If you're a hard-core addict, try drinking fruit cordials mixed with club soda or if you need the caffeine, try iced green tea.)
What other changes would you suggest to improve your eating habits?
*Disclaimer* I still eat the occasional burger and fries and this blog is just my opinion. Study and research the benefits of a healthier diet for yourself.
When you become a teenager, you may have some input into meal choices. Unfortunately, most teens go for quick and tasty, not necessarily healthy. My daughter was an exception and even tried a 21-day vegetable fast at one time.
Now you're an adult and more aware of what you eat. You are the one in charge. How do you start eating a healthy, balanced diet if you weren't raised that way or you just got lazy and ate whatever? I have good news! You don't have to make some drastic change - you know, paleo (whatever that means) or gluten-free or fat-free or whatever the latest trend they're pedaling on the media.
Take your basic menu and adapt. Add good things and remove the unhealthy. That sounds simple enough doesn't it? Don't go cold turkey or chances are you won't stick with it.
Here are a few changes I would suggest. Add one or two at a time and before you know it, you'll be wondering why you ever ate your old diet.
My first change would be to add vegetables. If you're not in the habit of eating a salad with your meals, start. Salads or raw veggies of any kind add bulk causing you to eat less and still feel full. They also add fiber which improves digestion. Another way to eat more vegetables is to add them to whatever you are cooking. For instance, I have a Sausage Pasta recipe that calls for bell pepper, onion, and garlic with a pound of Italian sausage and a pound of fresh pasta. I add mushrooms, spinach, and sometimes zucchini. Just by eating more vegetables, I started losing weight. What recipe do you like that could improve by adding more vegetables?
Another way to add more vegetables is to grow your own. If you're anything like me, you're more likely to eat something you grew for yourself. If you don't want to be bothered with a garden, make it a point to buy vegetables from your local farmers' market. If that alternative is not available, find a store with a large selection in their produce department. The fresher the vegetables, the better they taste and the better their nutritional value. I tend to think of potatoes, rice, and pasta as 'filler food'. My mom could stretch a pound of hamburger to feed ten people by adding more pasta and sauce until you could hardly find the meat. Cut down on your carb consumption by replacing potatoes, rice and pasta with a different vegetable or just leave them out. Some replacements could be sweet potatoes, spaghetti squash, mushrooms, etc. Replace your white bread with whole grain. Why cut down on carbs? Carbs change to sugar. (If you're active and just wanting to eat healthier, don't worry about the carbs; you probably need them.)
I like to stick to natural foods so replace sugar with honey. Honey is so much better for you. Excessive use of sugar has been linked to problems with arthritis, diabetes, high blood pressure and shocker of all shockers, obesity. Artificial sweeteners aren't much better. I still love a good dessert and enjoy baking cookies, pies and cakes. I just don't indulge that often. I've noticed that I just don't feel as good when I eat too much sugar.
Sodas! My mother seldom bought soda and it's not a habit I've developed, but there are healthy alternatives such as water! Drink more water! I try to drink 2-3 liters of water daily. Your body needs plenty of water to function correctly. So next time you're thirsty, reach for water instead of soda. (If you're a hard-core addict, try drinking fruit cordials mixed with club soda or if you need the caffeine, try iced green tea.)
What other changes would you suggest to improve your eating habits?
*Disclaimer* I still eat the occasional burger and fries and this blog is just my opinion. Study and research the benefits of a healthier diet for yourself.
Wednesday, January 11, 2017
Part 1: My History with Excess Weight
It seems to be the appropriate time of year for this subject; after all, television and social media are full of ads and articles about it. Yeah, it's called weight loss. It seems like people either focus on diet OR exercise. I've tried them both - separately. It seems through the years I've either tried modifying my diet or trying some type of exercise to lose weight. I've never been much for fad diets and specific exercise programs, but I have tried aerobics, water aerobics, jazzercise, walking, etc.
I was a skinny child; I mean SKINNY. Then in high school, I gained what everyone referred to as "baby fat". I was assured it would eventually go away on its own. But I wasn't satisfied so I participated in P.E. with a passion. In my sophomore year, while attempting to do 100 chin-ups, my neck spasmed into a migraine-type headache. My mom took me to the doctor who promptly took me out of P.E. and put me on Valium - he said I was too stressed. Thank God my dad took me off the Valium and I was soon back to exercising. This cycle seemed to continue through my life - exercise, injury, no exercise.
During my second pregnancy, I embraced the falsehood that you are eating for two and gained way too much weight. Then I never lost it. I had a bad habit of cleaning up the leftovers immediately following dinner. I was full, but I couldn't bring myself to throw food away. Since it was only a spoon of this and a spoon of that, it wasn't worth saving. So I ate it and the weight added up!
Even working as a waitress didn't help. I was on my feet for 4-6 hours at a time, but I kept the weight on. When my feet started bothering me, I decided to get a desk job. Yeah, that was the answer. Ha ha. I soon found myself eating a huge breakfast, lunch, and dinner. I started walking during my morning break for about 15 minutes, but that wasn't nearly enough exercise and weight just kept adding up. On reflection, I really believe that the stressful job I was in just exacerbated the problem.
The reason I believe stress played a big part is because after reaching a whopping 288 pounds, I started losing weight when I lost my job. I didn't do anything special - no exercise, no special diet. I did make an effort to eat a healthier diet and cut out one meal a day. I ate a small breakfast or lunch and then dinner. I eventually got down to 213 pounds and seemed to stick there.
I was active in the garden, but not every day. I found myself injuring my back or neck. Some things I do, like crocheting or writing, don't require much movement. I tried walking, but I had problems with plantar fasciitis and a bad hip. I could go about a quarter mile without pain, but anything more caused problems. Back to that exercise-injury cycle. Not to mention, walking around my neighborhood was not appealing. (I envy my friend who lives on the beach where she walks her dog. I would love to live in the mountains where I could enjoy the scenery.)
Last October I realized, I was frustrated. After losing the initial 75 pounds, I was still considered obese. Every time I exercised, I would hurt myself. I was eating healthy, but that wasn't enough. All I knew was I couldn't give up.
I made a few observations in my mind.
So I made three changes since October. I came across a trick that is working for me. I mix 1 tablespoon apple cider vinegar, 2 tablespoons lemon juice, and a pinch of pink Himalayan sea salt in a 10-12 ounce glass of water and drink it first thing in the morning. It supposedly boosts your metabolism. I started losing weight again, but not much. (BTW I understand that Himalayan sea salt does NOT raise blood pressure and is full of beneficial minerals, but check with your doctor if you are hypertensive.) I drink the ACV/lemon juice/sea salt/water every morning, I often get by with just dinner (At first I was very hungry, but I got used to it.) And I exercise with resistance bands and my version of dancing - ie. moving to music. I'm now down to 192 pounds so it's working for me.
My point? Use common sense and do what works for you. Most of all, don't give up. If I can do it, so can you.
**Disclaimer** I'm not giving medical advice here; I'm just sharing what works for me.
I was a skinny child; I mean SKINNY. Then in high school, I gained what everyone referred to as "baby fat". I was assured it would eventually go away on its own. But I wasn't satisfied so I participated in P.E. with a passion. In my sophomore year, while attempting to do 100 chin-ups, my neck spasmed into a migraine-type headache. My mom took me to the doctor who promptly took me out of P.E. and put me on Valium - he said I was too stressed. Thank God my dad took me off the Valium and I was soon back to exercising. This cycle seemed to continue through my life - exercise, injury, no exercise.
During my second pregnancy, I embraced the falsehood that you are eating for two and gained way too much weight. Then I never lost it. I had a bad habit of cleaning up the leftovers immediately following dinner. I was full, but I couldn't bring myself to throw food away. Since it was only a spoon of this and a spoon of that, it wasn't worth saving. So I ate it and the weight added up!
Even working as a waitress didn't help. I was on my feet for 4-6 hours at a time, but I kept the weight on. When my feet started bothering me, I decided to get a desk job. Yeah, that was the answer. Ha ha. I soon found myself eating a huge breakfast, lunch, and dinner. I started walking during my morning break for about 15 minutes, but that wasn't nearly enough exercise and weight just kept adding up. On reflection, I really believe that the stressful job I was in just exacerbated the problem.
The reason I believe stress played a big part is because after reaching a whopping 288 pounds, I started losing weight when I lost my job. I didn't do anything special - no exercise, no special diet. I did make an effort to eat a healthier diet and cut out one meal a day. I ate a small breakfast or lunch and then dinner. I eventually got down to 213 pounds and seemed to stick there.
I was active in the garden, but not every day. I found myself injuring my back or neck. Some things I do, like crocheting or writing, don't require much movement. I tried walking, but I had problems with plantar fasciitis and a bad hip. I could go about a quarter mile without pain, but anything more caused problems. Back to that exercise-injury cycle. Not to mention, walking around my neighborhood was not appealing. (I envy my friend who lives on the beach where she walks her dog. I would love to live in the mountains where I could enjoy the scenery.)
Last October I realized, I was frustrated. After losing the initial 75 pounds, I was still considered obese. Every time I exercised, I would hurt myself. I was eating healthy, but that wasn't enough. All I knew was I couldn't give up.
I made a few observations in my mind.
- On the show, Naked and Afraid, the contestants often go days without eating and always lose weight. Since having my gall bladder removed, I can't go days without eating, but I CAN get by on one meal a day. Maybe not long term, but once in awhile won't hurt.
- Recently my husband (who lost nearly 100 pounds in 9 months by eating apples, almonds, and tomatoes) commented, "It doesn't matter how you move; you just have to move."
- Along with that wisdom, I also realized YOU MUST BURN MORE CALORIES THAN YOU EAT! If you want to eat a lot, you have to move a lot. If you don't want to move around much, you had better eat less.
So I made three changes since October. I came across a trick that is working for me. I mix 1 tablespoon apple cider vinegar, 2 tablespoons lemon juice, and a pinch of pink Himalayan sea salt in a 10-12 ounce glass of water and drink it first thing in the morning. It supposedly boosts your metabolism. I started losing weight again, but not much. (BTW I understand that Himalayan sea salt does NOT raise blood pressure and is full of beneficial minerals, but check with your doctor if you are hypertensive.) I drink the ACV/lemon juice/sea salt/water every morning, I often get by with just dinner (At first I was very hungry, but I got used to it.) And I exercise with resistance bands and my version of dancing - ie. moving to music. I'm now down to 192 pounds so it's working for me.
My point? Use common sense and do what works for you. Most of all, don't give up. If I can do it, so can you.
**Disclaimer** I'm not giving medical advice here; I'm just sharing what works for me.
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