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What doesn't kill us makes us stronger---Friedrich Nietzche
huggs
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
I think that is what your is doing.....
sometimes i even get confused with this system, it's new and I am just lately going back into charting again to get over my "hump" of a plateau.
huggs
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
I have degenerative disc too, plus a crushed(and rebuilt ) left hip socket. lots of hardware.....
Losing a bit of weight is good for the back and walking is an excellant, low impact way to get going.
I also have some links to some very good , strengthening exercises that are for people like us. They are completely free and this isn't an advertisement for the sites, I just googled and found some that I liked, could do, and that work.
The seated one is my absolute favorite. Right off the bat, I found that I was walking aroung with better posture and after a month or so of doing it every day, my back was feeling better.
http://www.sparkpeople.com/resource/videos-detail.asp?video=42
Also, there is Tai Chi , which is very slow movement , low to no impact exercise. Great for people who suffer back problems or arthritis, or are older.
http://www.youtube.com/watch?v=8Fz5U2uznZE
If you are looking for something like water aerobics, I urge you to look to a local rehabilitation center. Your dr can give you a recommendation for arthritis water aerobics pain maintenance, the classes are usually fairly cheap. Mine I payed out of pocket $35 a month and that covered twice a week classes. Maybe your insurance if you have any will even cover the whole cost if your dr prescribes it. I was only 45 and was in with a bunch of 70 and 80 year olds and had the best fun with it. That group of people was a hoot !
I hope you find my links to be something that you enjoy.
remember, any exercise counts , just get up and move.
huggs
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
Start reading the labels honeybunch. If you absolutely have to have something chocolate, just for the urge and not for the hunger, then try getting a Bakers semi sweet or dark chocolate. Yep the stuff int eh baking aisle. They come in prewrapped individual squares of two halves. One half is only 70 calories and if you lick it like a lollipop, it lasts so long it kicks that sweet tooth in the butt.
If it's more for hunger, then try brown sugar mini wheats, You can have 25 squares which is quite a bit, for the serving which is quite filling because of the fiber. If you need the cereal, aim for lots of fiber, low sugars, low sodium and of course lower calories.
Otherwise, it's a slip, not a fall. No biggie. You are doing great, keep up the wonderful attitude.
huggs
KimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
Stacy, good evening to you too. So glad that the walking bug has bitten you. It does feel good to get up and DO something in the AM doesn't it? I love my morning walk at the nature park. It's right on the way back from dropping off my bf at work so it's pretty easy to just park and walk for a bit.
If you really ARE doing those happy dances, make sure to add those exercises too, lol
Air popped popcorn is great isn't it? I like mine with crisco butter flavored cooking spray sprayed on while its falling into the bowl a little lite salt with a packet of stevia.... sort of sweet/salty like kettle corn.
The f and f log is just about necessary because people don't realize how much they actually put into their mouths every day. I absolutely HATED doing food "journals" because it was just too darned time consuming, but these online things are great since most of them have reg everyday foods already in the systems. Plus, I'll tell you, its great to see the lines on your weight graph go downward from month to month. You'll get there, you'll see what I mean.
But it sounds like you are rolling right along. I'm so happy that you are doing this for yourself.
huggs
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche

He does have some very good ideas though.
No it's not an even trade right off the bat. Maple bars or chocolate covered donuts always seem to taste better when you set rules about NOT eating them.
But once you start really adhering to a better eating plan, you will notice that you won't be so gassy, as fried foods seem to make you. You won't feel that greasy feeling on your skin, ditto fried foods. You won't hate yourself , and may even begin to LIKE yourself more.
I like that you are walking in your neighborhood. 10 years is a long time not to walk around where you live. But, walking, and neighborly neighborhoods, seem to be more the exception than the rule anymore, so I can see how you missed out on being "the walking lady" for so long. But now that you've started, let em envy you your determination and start saying HI to eveyone you meet, thus rubbing your newfound enegy in their lazy faces, lol.
Who knows, you may have stragglers following you out on your walks simpley because you've shamed them into doing something healthy for themselves.
Here's to a new day, every day.
huggs
kView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
Start a food and fitness planner here on WebMD. This will be a good guide to follow on how many calories and how much exercise to get every day.
Drink the 64 oz of water every day. Make small changes in your diet that you can live with.
Cut out all or most sodas and cut way down on salty foods and snacks. If you crave chips, make your own "baked kale" chips or slice up sweet potatoes and roast. Eat airpopped popcorn with butter flavored cooking spray (0 calories) instead of butter, and use lite salt if necessary.
If you are hungry between meals, eat the best , healthiest snacks possible. choose fibrous, crunchy types of snacks like apples, carrots and celery. Add 2 tblsp of peanut butter, some hummus or a couple very thin slices of turkey and you get some protein too, which will keep you fuller longer.
Before you cave for cravings, drink at least 16 oz of water, wait 10-20 min and see if you still want food. Your brain reads hunger and thirst the same, so if you think you want food, drink water first. Your body was probably thirsty, not hungry. If you still want something after the wait, have a healthy snack.
Eat to feed your body, not your cravings.
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
So, you changed your morning plan, good for you. No donuts in the am is a great start. And even if you do nothing else for your plan for awhile, your health will improve just by giving up those donuts.
For now, I urge you to start a food and fitness planner. Plug in that you are the LEAST active choice for daily activity level right now. Doing this, the charting system will give you the best idea of how much exercise and how many calories to shoot for every day.
Log your food. Be as religious about this as you were about the donuts. Be honest in logging too. Noone else sees these charts, just you. You need to get your consumption down on the intake chart to actually SEE where the calories are coming from. EVERYTHING needs to be added, coffee creamers, oils that you cook with, tastes you take while cooking (add a standard 8 or so calories per tiny "taste"). Anything that's not literally a 0 cal item, needs to be added.
Then , like your donuts, just make simple, small choices to try to eat to feed your body and not your cravings, every day.
Drink the 64 oz of water a day. If you feel a need to snack, drink 16 oz of water first. Wait at least 10 min and see if you are still hungry. If so, find a crunchy fibrous snack, an apple, baby carrots or celery if it's between meals . Wrap the apple slices in very thin sliced turkey and you get the added benefit of protein which will keep you fuller longer.
Take a 20-30 min walk in the morning and another in the evening and you will be well on your way on your journey.
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
anyhow, with the added calories, even light beer has em that you are taking on for the beer, you will have to make amends somewhere else. Best NOT to use beer as a substitute because that may become your habit and you'd just be using one bad habit for another.
That said, any alcohol is what most of us call, "empty calories". There is very little nutritional value vs the caloric intake. It's better to "spend' your calories with raw fresh veggies and fruits that will feed your body healthfully.
Quitting smoking takes alot of gumption, but you should maybe try to find a HEALTHY alternative to the smokes... like doing light exercise during the usual smoke break times.... walking up and down the stairs at work every time you would normally have taken a smoke break.... this will get you healthier and help you lose the extra weight.
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche

What doesn't kill us makes us stronger---Friedrich Nietzche
If you made your own recipe, and you want to add it, clik on the meal, then when the search box comes up, scroll to the bottom and clik the add your own, then fill in the blanks and clik add or add to favorites (if it's something you will be eating again and again its best to add to favorites list)
Once in favorites, you just open your favorites list, and clik add and it'll ask when you ate it and how much, then just clik add and it'll log it for you.
hope this helps
kimView Thread
What doesn't kill us makes us stronger---Friedrich Nietzche
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