Category Archives: Health

If you are planning on losing weight for your New Years Resolution here are some things to consider to make it a successful resolution.

New Year Start!

New Year New You!

You can’t outrun the wrong diet! Well maybe when you were younger you could! However that all changes as we age. If we continue to eat the kind of food and amounts that we did when younger our bodies start to show it. Are you finding that you are gaining weight and still exercising? Have you extended your workout yet you’re still gaining weight? Are you at the point where you feel you should just accept it as part of getting older or do you want to do something about it?

If you have decided to do something about it realize this. You can lose weight on any diet. Truth be told and you know that it’s true. We’ve all probably done it at some point in our lives. So what happened? Why couldn’t you maintain what you got to?  It’s not really your fault. The fact is in most programs the weight loss usually involves muscle loss more than fat loss thus slowing your metabolism. The result is often quick weight loss followed by swift and significant weight gain. So what type of program would be the most beneficial to you?

A program that is about nourishing the body, as opposed to caloric restriction. Caloric restriction is how most diets work which is why we fail to keep the weight off. We need to fuel our bodies to maintain the energy needed for us to lead a healthy life. You don’t want to be counting calories. You don’t want a one-size-fits-all program that stops people from eating the foods they love. Instead you want to focus on how to become healthier and create a new life.

A program that emphasizes a low-glycemic approach to eating. Finding new favorite foods, and helping keep blood sugar levels where they need to be to become a fat-burning machine. When blood sugar is high it’s nearly impossible for the body to burn fat: a low-glycemic diet consisting of fruits, vegetables, beans, lean proteins, dairy and healthy fats helps maintain normal blood sugar levels, leading not only to fast and consistent weight loss, but increased energy, decreased cravings, and improved mood. It’s about eating right, not eating less.

A program that you follow in order to retrain your minds and bodies to think healthier, so you can live healthier. After all that should be your main focus. You want to be healthier and weight management is key to living the quality of life we desire. Like any discipline you want to learn, you want a program that offers experienced  coaching on the idea of a personal trainer to keep you focused on track with what you are striving to excel in. You can buy a book on a discipline; however you don’t really learn it unless you work with a trainer or instructor who knows how to get to where you want.

It is sustainable. So it’s not just a slimmed down you, but a healthier you. With time and dedication (like any discipline) your lifestyle and eating habits become second nature. That is a big must when choosing a program. Is it realistic, healthy, and sustainable?

 

Make No Bones About It

Are you an aging athlete who is concerned about your bone health?leaningskeletonqupnal3bn2irv2ku80ms5tv0o154af09448d243

Do you want to do what you can to help preserve your bone health?

Are you overwhelmed by the numerous studies and claims out there?

I know I am, so I was pleased when I received my December issue of Nutrition Action Health Letter.  There is an article written by Bess Dawson-Hughes the director of the Bone Metabolism Laboratory at Tufts University. It’s quite informative and I will try to give a short overview of the info.

She starts off with letting us know that for the most part we don’t realize our bone mass is low until we have a break. There is a test for it and women 65+ and men 70+ should have it. Unfortunately there are fewer and fewer operating scanners because reimbursements have fallen so low that only hospitals can afford them.

However aside from testing there are a number of things we can do ourselves to help our bone mass. Genes and lifestyle play a role, however genetics plays a more limited role the older you get. By 65 lifestyle really drives the change in bone mass. Diet and exercise are risk factors you can change.  Funny how that recommendation seems to pop on most any illness we are trying to avoid.

Let’s talk about diet. We need to get an ample amount of calcium and Vitamin D. You should be able to get most of your calcium from food however you may need to supplement. A quality Calcium Supplement 500-600mgs twice a day is better than a large dose once a day. Vitamin D is hard to get from food and if you don’t get much sunlight to make it then she recommends a Vitamin D supplement 800-1,000mgs a day.

There are foods that create acids in the body that lead to bone breakdown. I didn’t know that. They are cereal grains and proteins ( animal and plant). The good news is fruits and vegetables provide alkali to the system which is good. However cutting protein (depending on the individual) and/or cereal (even whole) grains will lower your acidic load.

Finally exercise is hugely important, both aerobic and strength. The ones that put a load on bones are better for the skeleton. Swimming and bicycling (great exercise) don’t count because they don’t put that load on your bones. Exercise info    www.nof.org/exercise

To see the full report you need to be a subscriber to Nutrition Action Health Letter which is published by The Center for Science in the Public Interest. www.nutritionaction.com

 

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What is an Aging Athlete?

Do you consider yourself an athlete? Wikepedia defines an athlete as: a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.  I like to add to that: a person who is focused, dedicated, and disciplined.

Are you aging? Of course, we all are. Wikepedia says: advanced years.

I like these definitions because it allows for each of us to define for ourselves that we are an aging athlete.  We like a sport or physical activity and continue to train at some level as we grow older. Also we didn’t have to be young high school athletes to start.

So, What is an aging athlete blog?   It is a place to share much of what I have learned over the years with others with a similar mindset.  I like talking with other aging athletes to learn more about what they do and why they continue to train as they age.  Continue reading →