Enrich Your Life By Volunteering

For years I have wanted to volunteer for the Meals on Wheels program which delivers meals to seniors through Jewish Family Service. I finally decided that this was the time since I am in between careers and actually have the time. At first I was just delivering the meals without much communication due to caretakers answering the door, or not much interest. I still felt good about what I was doing, knowing that this was a much needed service, and I was really helping out. I did spend an afternoon helping a blind woman go thru her mail and pay her bills. She was convinced we would not get through the two large piles of mail but I assured her we would, and we did, as well as paying the bills, and addressing the envelopes. It took a couple of hours but she was so appreciative and happy to have taken care of all of it. I can't tell you how good it made me feel to help her out and feel that immense sense of satisfaction. It was a feeling like none I've ever had.

More recently I have been delivering to two older men who live alone. My first week with my "newbies", I was invited in to sit down, although I did not, due to having many deliveries that day and wanting to get to everyone on time. The next week I decided I needed to make time to visit with them if that's what they wanted. My first delivery is a 91 year old man who lives in a house alone as his wife has died. I have been spending more and more time with him each week, and the conversations are getting more and more diverse and comfortable. We are learning about each others interest and it is such an exercise of self awareness for both of us. I realize how much he appreciates me spending time with him, and I am appreciating the fact that he is so intelligent and has so many interest things to share. He continuously comments about how much food he is getting and how his freezer is getting full. He only gets two meals a week, however he also goes out and cooks for himself as this is what he did in the service years ago. I keep telling him that he is not eating enough but I have stopped now, finally realizing that he does not eat the way he used to. He is very open to my opinions, and general tone, and lets me know that he really likes the way I look at things, and appreciates my overall intelligence and reasoning. I mentioned that he should call and have the meals delivered every other week to avoid the overage in his freezer but he immediately realized that I would not be coming every other week and I noticed the disappointment. This was quite an eye opener for me, and I let him know that I would stop by every week to spend time with him with or without meals. This made him very happy and completely warmed my heart.

My next "newbie" was not home for the first two weeks I delivered so I was told to just come in and leave the food. I didn't think people still left there doors unlocked anymore but they do, and it seems to be ok, depending on where you live. The third week I came in the house and he was there. The cutest little man with the best personality. He was so excited to see me he asked to hug and kiss me immediately. I was a bit overwhelmed but took it in stride and just went with it. He quickly asked me in for coffee and to lunch but he was my last delivery and I had other errands to run and people to meet. He gave me his card to call him and asked for my phone number after many complements about my personality and overall aura. I made it clear that we could go to lunch the next week as friends, not knowing what he was thinking, and he let me know that he was old enough to be my grandfather, which gave me a sense of relief. The next week as I pulled up to his house he was sitting outside waiting for me and immediately got in the car. We went to lunch and he made friends with everyone in the restaurant. I found out he was a Psychologist, and had lived alone for many years after divorcing. He constantly complemented me about my looks and bubbly personality, and wondered why I was not married or dating, or as he put it " why has no one scooped you up, they must be crazy. You are such a wonderful woman." We went to lunch again this week, even though he had just gotten back from lunch. I told him it was not necessary but he wanted to spend some time with me and I couldn't say no. I am really enjoying his company as he is very smart, quick, and wity, and loves to talk to everyone. He has called me a couple of times to give me what he calls "useless information" and all I can do is laugh. I honestly can't wait to see what he will do or say next, and I am enjoying his company so much.

This has been such a wonderful addition to my life, and I look forward to it more and more each week. During the election I volunteered at the Democratic headquarters, and that was well worth it per the outcome of the election. Once again, another self satisfying use of my time.  I can't tell you how much these seniors need company and appreciate having people visit and spend time with them. If you have time to help with this organization, or just to visit nursing homes, or help out at other senior centers around town, I guarantee you will be a welcome addition to others lives, as well as having one of the most self satisfying experiences of your life. My destiny becomes clearer each day thru these experiences, and only aids me in my goal of becoming a Certified Health Coach; the journey to a whole and happy life.

Living and Loving Helping Others
Go Out and Volunteer!!!

The Jewish High Holidays; Getting Back To Our Roots

I have been thinking about writing this article for a couple of weeks, and had the hardest time figuring out exactly what I wanted to write about. I found a blog in the Huffington Post with several articles about the Jewish Holidays, and I realized just what that message needed to be. It is the feeling we get when we enter the synagogue on that first day of Rosh Hashanah. We come together as a community that one time of year. Seeing all of our childhood friends, our parents' friends, and feeling that sense of oneness with those we have grown up with and spent these same days each year, in this holiest of places. It is comforting, and warm inside, with that overwhelming sense of familiarity, and goodness. I love seeing the little kids dressed up in their prettiest, and best clothes, crying in the nursery  because their parents had to leave them to go to the main service. For a while, there has been an alternative, interactive service where more of the kids are welcome, and alot of the younger families can stay together, as the service is shorter. I was raised on the main service in the synagogue, and although I agree with the offering of the alternative service, I couldn't imagine leaving the service I have come to know, and giving up the familiar prayers and tunes I am so accustomed to. Things have changed over the years, as the kids grew up, and my parents moved away, but I will always remember that feeling at this time of year, and I can't imagine not being a part of this most treasured tradition. It is still important to get together with whatever family is here, to eat all the holiday favorites; matzoh ball soup, gefilte fish, chopped eggs, chopped liver (my fav) fresh challah, Manishevitz wine, baked chicken, and/or brisket with potatoes and carrots. I have such great memories of these holidays at my temple, as I am sure all of my fellow jews do, at their own respective synagogues.

As I mentioned before, it is a feeling of oneness with each other as a community, and a feeling of kindness towards each other, as well. In this confusing time we live in today, with everyone split on basic issues, it is so important that we remember that we need to be there for each other; looking past ourselves, in an effort to take care of each other, and feel each others' needs and sensitivities.The Kabbalists have the right idea that kindness towards our community, and taking care of each other, as opposed to only caring about ourselves, is what makes us complete as human beings, and can take us to that higher level of success in our lives personally, and professionally.  We all have successes and failures in various aspects of our lives. We want to find that road to completeness, in an effort to be the best that we can be. It will come naturally if we look past ourselves, and embrace kindness and compassion for each other. In the words of King David “the world is built on kindness.” We can contribute to, and celebrate our own successes by being part of others' successes..

Rosh Hashanah falls on the Hebrew date 1 Tishrei 5773. Be happy as you start this new year, knowing that you are reaching for the highest power there is; kindness towards all, and caring, and comforting those around you. Feel the power as you hear the Shofar blow, ringing in the new year, and a start to new beginnings.

A common greeting on Rosh Hashanah is shana tovah u'metukah, Hebrew for "a good and sweet new year."

“L'shanah tovah friends and family, and very best to all.
May this new year move us all toward a healing of ourselves and our world for greater peace, health, and happiness.”

Happy New Year!!

Cherish Your Friends; They are Precious Commodities

I've been wanting to write an article about how important it is to be there for your friends. In this time of transition, my friends have been invaluable to me, and I have realized how much I appreciate those who have reached out to me, and been there. So much so that I have noticed when my friends have really needed me in return. We are all dealing with so much in our lives; kids, parents, college, marriages, death. Need I go on. I think you get the message. The important thing is that we must continue to be there for each other, for support when that tragedy comes along, whether it be the death of a spouse, the loss of a relationship, or the loss of a job. I know it's hard to compare one to the other, but for the person going thru the so-called tragedy, or the actual  tragedy, the sense of loss is very much the same. Being there and showing your support can be as little as just a phone call or a text, or as big as taking the time to just be with that person for a while so they don't have to be alone, and listen to whatever they want to talk about even if you've heard it over and over again. Everyone heals and deals in their own way, and on their own time schedule. Personally, I have had to realize that everyone is busy with their own stuff, and when they find the time to respond they will. Because I have so much free time these days, I take for granted that just because I call or text doesn't mean that the receiver can respond immediately, even though that's what I want. That's what we all want; INSTANT GRATIFICATION. Eventually they do respond, and if they don't and the message was really important, just send it again, as it may have gotten lost or forgotten, depending on what is going on at the moment with the other party. Remember, EVERYONE IS BUSY with something, and it's not all about you.

Part of being there for your friends is making sure they are taking care of themselves by eating right and exercising. I know some of my friends might think to themselves; "oh no here she goes again, preaching about food and exercise". Well, that's my thing. It's hard to keep my mouth shut when I see that my friends are not eating enough because they got busy, or just didn't feel hungry. We need to remember that in order to feel hungry, you must eat. Eating is what makes the body work and gets that metabolism moving. I know when I started writing about changing my eating habits I mentioned that I had to get used to eating every couple of hours even though I wasn't hungry. It took about two weeks but once my body got used to eating every couple of hours, I was quickly reminded by my stomach, it was time to eat. Try and keep snacks in your car such as nuts, and water, and grab a piece of fruit to take with you when you are leaving the house. You never know when you will need it because you got to BUSY, and forgot to eat. It's happened to me as well when I get caught up in whatever I am doing and before you know it 4-5 hours have gone by and you haven't eaten anything. Normally my stomach will tell me, and I know that is the natural progression for most of us, but if you jump start  your body with a good, healthy breakfast in the morning, and keep up with those snacks between lunch and dinner, you will feel so much better. Your body will thank you and you will want to eat. Also try and keep up with your exercise, by walking at least 30 minutes a day, and getting that heavier cardio workout a couple of times a week, to keep your heart healthy. I remember a phrase from a movie, " exercise produces endorphins, and endorphins make you happy". Just another reason to exercise when you are down in the dumps. I can't tell you how many times I was down and out and didn't want to go to the gym for any reason. I try to remember how good it felt at the end of those nights when I was coming home and thinking to myself how glad I was that I made myself go, and how much better I felt because I played some great racquetball and got to hang out with my friends at the Y. Most of the time I forgot why I was down in the first place. I would like to also stress how important it is to eat something before and after your workouts, to have fuel to burn, and replenish when you're done. Feeling light headed is a sign you have not eaten enough, and avoiding food due to a workout is not the healthy way to go, especially in the heat. One more tip is to always drink water throughout the day, to keep yourself hydrated, and once again, make that body work.

So enough healthy tips for one day. The point once again is that we all need to take care of each other and be there for one another in our times of need and just because. Be honest with each other, but try to realize when to back off due to timing, and the severity of the situation. Put yourself in your friends position and try and realize what they are feeling before you react strongly, or negatively. I have had most of my friends for a very long time and have come to value them so much more thru the years. Friends are precious commodities, not to be taken advantage of, or taken for granted. I dedicate this article to all of my friends, and you know who you are. I love you all very much!!

Living and Loving My Friends

It's Never Too Late To Get Healthy

As we get older we become so set in our ways, the most popular mindset is "it's too late for me to start now; what ever damage is done cannot be reversed". This could not be further from the truth. Once again, I refer to myself, and the lifestyle changes I have made since turning 50. I made up my mind that I could not go up another size, and I was determined to make the necessary changes in diet and exercise to make that happen in the healthiest way possible, without killing myself with exercise, and continuing to eat the foods I really enjoyed. It is never too late.

The American Heart Association has a physical activity readiness questionnaire that should be used as a guide before adding any additional physical activity to your routine. They ask questions and address issues such as; heart conditions and medically supervised physical activity, chest pain, dizziness and loss of consciousness, breathlessness after mild exertion, high blood pressure and associated medication, bone or joint problems, or any other physical limitations. Once you have addressed any or all of these issues with your healthcare professional, you can start to add more physical activity to your life. For more information on adult fitness, and it's importance please go to adultfitnesstest.org . The AHA also recommends exercising at least 30 minutes a day, 5 times a week. This was my initial goal when starting my plan, and it has been a great guide to go by. Walking is of course the most popular, and easiest to maintain consistently. You can break it up during the day into 10 minutes, 3 times a day, or 15 minutes, twice a day. Whatever suits you and your schedule. I usually walk the dog a couple of times a day, in addition to parking farther away to get more walking in. If you have read my previous articles, I have always tried to stress the importance of finding the exercise you enjoy in an effort to develop a consistent exercise routine. Everything counts; golf, racquetball, baseball, softball, soccer, etc.

Now for some fun facts about how exercise generally affects your overall health in our later years. First realize that physical activity is anything that makes you move your body, and burns calories, and aerobic activity such as walking, jogging, biking, zumba, racquetball, etc, .is beneficial for your heart. Exercise and physical activity boosts your mental health, and relieves anger, tension and depression. In other words, it makes you feel good. It also increases your immunities, reducing your risk of cancer and heart disease.  Physical activity also lowers your blood pressure which can ultimately help you reduce or stop any medications you may be taking, in addition to boosting good cholesterol. For each hour of exercise you gain 2 hours of life expectancy, even if you don't start until middle age, according to the AHA. How great is that!! Other advantages of exercise after the age of 55 are prevention of bone loss, which reduces the risk of fractures, and increase in muscle strength, which contributes to balance and coordination and ultimately reduces the risk of falling.

Basically, physical activity increases your quality of life for much longer than you could have ever imagined, and will ultimately continue your independence, without having to depend on others later in life.We have one life to live and one body to live in. Life is precious and should not be taken advantage of. It's up to you to make that difference and take that next step to the best you can be.

Make it count and live for today in order to have a better future tomorrow!!

Dance Thru Your Exercise With Zumba

A few years ago, at a racquetball tournament in Newport News, I watched a zumba class in progress. It was at the Riverside Wellness Center. The class was very full, and looked like a lot of fun. At that time the only exercise I was really participating in was racquetball, as I was never really a class person. There were many classes I tried throughout the years, but I never went more than once. I was only going  for one reason; to get the exercise. It was never anything I really enjoyed, and therefore it never peaked my interest enough to come back. All I thought about while doing the class was how much pain I was in, and how hard it was, constantly waiting for the end. They should never put clocks on the wall in the room, as that seemed to be my primary focus the entire time. I immediately turned my  nose up at the idea of another class situation due to my previous experiences. A few months ago I finally decided it was time to try some new types of exercises, and zumba was the first on the list. It kind of went along with the ballroom dance class I was taking, as it was technically dance related, and I thought I would enjoy it just as much. I went to a class that was supposed to be for beginners, however when I got there I found that not to be the case. Never the less, the instructor, Colleen, was very welcoming, and assured me that I would catch on and she would make sure to explain the steps as she went along. The first class was quite an experience, and I probably didn't get the exercise out of it that I should have, concentrating on the steps much more than the intensity of the movement. The women in the class were so nice and supportive, as well as Colleen, and they assured me that if I continued to come, it would get easier and easier. She also gave me a written handout explaining that you needed to have fun and let yourself go with the music. This really resonated with me, as my focus was so much on getting the steps down, and being technically correct. The next class I did let myself go a bit more, and the exercise just happened without my realizing it. That was all I needed. I was hooked. My daughter, Megan had also told me she was doing it on the cruise ship, and enjoyed it so much she was thinking of becoming an instructor. A couple of weeks after I started, Megan came home and wanted to start going as well. I took her to Colleen's class and she loved it, continuing to go almost everyday. She got very close with Colleen, and the regulars in the class and they lead her to other classes at other YMCA  locations that were popular. I did go to a few more classes with Megan, and really enjoyed it more and more each time, realizing the exercise benefits, and enjoying the dancing. I ended up having to stop due to a sciatica problem for a month or so, and during that time, Megan went back on the cruise ship. The relationships she made with these women, and the instructors, in the two months she was home was priceless. They wanted to keep in touch with her while she was gone, and made her CDs of the music so she would not forget them, along with other zumba gifts. She was even leading some of the dances in the classes, as she was so good at it, and always looked like she was having so much fun.

I finally started feeling better a couple of weeks ago, and have resumed playing racquetball, as well as zumba. I went to Colleen's class last week, and it took me a week to recover, however, I noticed that I picked the steps back up easily, and really got into it so much. It felt great, and I realized how much I missed it. I went back this week again, and I am really getting into the music, reaching a new level of movement. I may actually be getting good at it. The point is that I really love it. As I said before, I have never enjoyed being in an exercise class, but this is so different. I am dancing for an hour, and getting the benefits of exercise without even realizing it. I started to think about how much I always loved to go dancing when I was younger, and how alive it would make me feel. I now have that awesome feeling again in a much different setting.

Enjoying your exercise is key to being able to incorporate it into your daily routine. I hope this article will inspire you to go out and find those activities that you enjoy. There are so many benefits,and enhancements to life, that come along with participating in group activities, as well as joining a fitness center, golf course/country club, or other facility. Your life will be so much more fulfilled without you even knowing it. Take a chance, and a step towards that which you have always enjoyed, and you will enjoy it more later in life. You will not be sorry you did.

Living and Loving Zumba

Life Is A Gift; Don't Wait For The Tragedy

Everyday there are so many stories, TV shows, ads, and reports about obesity, and the tragedies that have caused people to become healthier and take charge of their lives. I finally decided that this needs to be the subject of my next article, so here it is. Why do we have to wait for a life changing event such as death or illness to shock us into reality, and finally take charge of our  health and wellness? I think it's great that there are more and more shows such as "The Biggest Loser", and "The Revolution", and even "Dr. Oz", not to mention all the cooking shows on the Food Network to promote the importance of losing weight and maintaining a healthy lifestyle. What I don't understand is how and why we let ourselves get to the point of no return. I know that everyone is a victim of their environment. We eat the way our parents eat which is the way their parents ate. We exercise the way we were taught in school, and/or by our parents. As adults we are exposed to so many new things, however we seem to turn a blind eye to the things we know we should do in an effort to maintain the norm as we know it. Always afraid to take that new step into the unknown. How will I ever live without my cakes, cookies, chocolate, creamy sauces, satiating fried foods, etc. I can't tell you how many times I have tried to talk to people about new foods I have tried, and had them tell me; "I can't live without this", or "I can't give that up", " It doesn't taste the same", "I'd rather not eat it if I have to substitute this for that". The very next comment is; "I can't seem to get rid of this belly, and I am exercising all the time".

 My answer is if you want your body to change, you have to be willing to make changes.   The real question is how badly do you want things to change. I have learned throughout my life that you can do anything as long as you try hard enough, and want it bad enough. We all control our own destiny. What we eat, and how much we exercise is no different than what we want to be when we grow up, or what we want to do with the rest of our lives. The information is out there for the taking, but you have to go and get it, and then do something with it. I realize that change is always the hardest thing to accomplish. I found this out being an Office  Manager/CFO in my last job. I instituted many changes in my early years at the job, but this was by far the greatest challenge. People are so resistant to change. If we never take that next step into the unknown, we never improve on anything, and everything stays at a constant whether it be good, bad, or indifferent. If it's not a good change, the best  part is you can always change back to what you know to be good. What have you really lost in the long run, and you took the bigger step in an effort to find out what else was around the corner that you otherwise would have never known about. More times than not, the results of the change will be positive, and you will feel a remarkable sense of satisfaction, and accomplishment for going in the new direction. I have always felt that there is always room for improvement. 

Getting back to my point of the article; Take charge of your life now. If you wait until something tragic happens, you could be harming yourself in ways that cannot be repaired. It is a well known fact that getting rid of the belly fat, and incorporating daily exercise in your routine, can, and will reduce medical conditions such as high blood pressure, cholesterol issues, and many other illnesses. This is different for everyone, and there is no guarantee as to what medicines you can reduce or cut out completely, but the benefits of eating more fruits, and vegetables, healthy whole grains, beans, lean meats, chicken, and seafood are becoming clearer and clearer each day. I know myself changing the way I eat has caused me to notice how badly my body feels when eating too many sweets, fried foods, and fatty foods. I actually enjoy the taste of fresh fruits, and vegetables, and cooking my own healthy meals gives me such a sense of accomplishment when the meal is complete. I was raised to enjoy my food, and I have learned to do just that thru healthy eating with fresh ingredients. Always remember to eat what you like, and be creative with your food. Once again, change is good, so try new things to enhance your choices, never depriving yourself of anything within reason. My advice is be healthy 90% of the time, and let yourself go 10% of the time.

EVERYTHING IN MODERATION

Life is Precious, Don't Take It For Granted

Why Wait; Live Your Life Now

I was let go from my job in January of this year. It has now been about 6 months and I have learned so much about myself, my friends, and others I have come in contact with during that time. In February I finally joined facebook to promote this blog, and it has undoubtedly been one of the best decisions of my life. I have reconnected with so many old friends that I did not keep in touch with over the years who I really had fun with growing up. What I realized is that the connections to these friends are still very much the same now. Although our lives have changed due to careers, marriages, divorces, and locations, our personalities and likenesses have remained the same. The most ironic thing I have noticed is that we are all at that point in our lives where we just want to spread our wings and fly. What I mean is that for whatever reason; probably because of what we are taught, when you are young, we have a tendency to choose the more logical path. I know that's what I did. I always enjoyed theater in high school and started out in college somewhat going in that direction. I always knew that I wanted to be involved in some way. While working a summer job before starting at ODU I met an older woman who was very unhappy in her long time marriage, but could not leave her husband due to financial constraints. I realized that I never wanted to be in that position during my life. I knew I was good in math and english, and decided to pursue a career in accounting., knowing that it would support me financially and I would never have to depend on anyone but myself. It was by far the best decision I could have made at the time, and has been very good to me for the last 29 years. I was able to start at the bottom after graduating with a BA in Business Administration with a concentration in Accounting, and ultimately became a CPA. I climbed the ladder year after year, and job after job, to finally land that job I had always hoped for. I could never have done the job without my years of experience in different positions, with different companies, and dealing with some of the most colorful characters. I had years of career, and life experiences.

I am now at a crossroads in my life. It is my time to do what I want to do. I have been divorced and single for the last 18 years. Wow, that sounds like a long time. I am in the process of selling my house as the kids are gone, and moving to Florida,where I have wanted to go for many years. I have chosen my new career path which I will start after I move, but has gone hand in hand with the premise for this blog: HEALTH AND WELLNESS. I can hardly wait. The best part of the last 6 months has been reconnecting with my old friends from this area and realizing that we have not changed inside. We all want to get back to what we want to do. One of my friends is singing in a band, while my other friend is getting ready to perform in local theater. They still have their full time jobs for now but they have reconnected with their innermost passions. I am so excited for them, and even more excited for myself. I also realize that I do not want to spend the rest of my life alone, and very much want to fall in love again, and find that special someone to spend the rest of my life with.

As part of this life transforming process, I have also opened myself up to so many new things; golf, writing, travel, and the ultimate for me: HEALTH AND WELLNESS. Feeling good inside and realizing what I need to do to enhance that is the seed of all things. I truly believe that eating well, exercising, sleeping enough, and enjoying life to the fullest is definitely the key to a long, happy life. I almost forgot to mention that I have been seeing a therapist for the last year, in an effort to help me deal with some anger issues surrounding some unforeseen circumstances. This has been such a wonderful enhancement to my life, and has taught me to look at life much more positively (the glass really is half full), as well as my approach to all people, issues, and life as a whole. I am much more accepting of others and their lives, and have learned to only deal with what I can control, and leave the rest behind. I should have done this years ago but I can only look forward at this point. If you are having issues in your life that you are not happy with, and can't figure out what direction to go in, I highly recommend finding the right professional and seeking help. It is AMAZING, and will change your life.

Check out this video and keep these lyrics in your heart.

Enjoy Your Exercise; Realize Your Limitations

Wow, it's been a while since I have been here, but I am ready to get back to it. So sorry it's taken me so long but here goes. A few articles back I started talking about trying new forms of exercise in an effort to branch out of my comfort zone. I went to a Zumba class at the Y that I thought was for beginners. WRONG!! It was actually a regular Zumba class, but the instructor was so nice and really made me feel comfortable. It was a blast!! I am not the most coordinated, so the steps were my main focus, and I probably did not experience the exercise portion of the hour as much as I had hoped. I still had sooo much fun as it was like going to a dance for an hour. The different types of music (latin, carribean, indian/bollywood), along with the different moves, and steps were amazing, and I kept up better than I thought. I knew this would be something I would continue, and if I wanted to really get the benefits I would have to keep coming to get used to the steps and be able to experience the whole process. The ladies in the class were so supportive and friendly, and they assured me that it would get easier each time. It was a wonderful experience. A couple of weeks later my daughter came home from her cruise job and she convinced me to go back with her as she had been going to classes on the ship, and was interested in becoming an instructor. She started going everyday to different Y locations in our area that the girls recommended. They could see that she was good at it, and really enjoyed it. I went a couple of times a week and started getting more familiar with the steps, which enabled me to really let go and feel the music. I felt great after every class, and couldn't wait to go back.

I was also interested in trying hot yoga but was a little concerned about the heat being too much. My hot flashes are pretty much under control but extreme heat still brings them on. I bought a groupon for 10 sessions at Chesapeake Hot Yoga. They have a light and warm class so I decided to start there and see how I fared with that level of heat before jumping in full force. It was hot but bearable. The yoga itself was more difficult than I thought it would be due to the extreme stretching that I was totally not used to. I had been to a yoga class at the Hindu temple which was more meditation and yoga. This was all yoga stretches. I felt good afterwards, and was a bit sore the next day or so but was determined to go back and push thru the pain. I went to 3 classes in a week and a half. It was not getting any easier, and each time there was a different instructor so the workout was constantly changing. I was also doing Zumba in between, and racquetball on the weekend. By the next week my sciatic nerve was KILLING me. Constant hip pain going down my leg. I realized that I had overdone my exercise and would have to stop some activities. I should have stopped everything but no, not me. I am invincible, or so I thought. This had to be a result of taking 3 yoga classes in a week and a half and not taking a day off from everything here and there. What was I thinking!! I finally decided to stop all activity other than walking, to let things heal and get back to normal. It has now been about 3 weeks and the pain is not going down my leg anymore but I still have hip pain when sitting and laying. I went to the doctor last week and he put me on a steroid pack for a week which I will start today, as I was in Myrtle Beach for the weekend playing golf, and didn't want to deal with the possible side effects. I am fine standing, walking, and playing golf, of course. I will slowly add my activities back this week to get back to a normal routine but I have learned, once again, that I need a break in between heavy exercise for at least a day to let my body recover. I am not 20 anymore, even though I think I am.

The point of this article: let your body rest and recover when trying new things, and realize your limitations. I always feel great after my heavier exercising, but I always feel the pain the next day. Your body needs time to recover and rebuild, and constant pounding and pushing on your  muscles is not the answer, especially if you are older. I realize that racquetball has taken a big toll on my body for the last 16 years, and now I must let myself heal when trying new things. Listen to your body, and it will tell you what you should or shouldn't do. Never stop exercising, but like I always say: EVERYTHING IN MODERATION!!

Still Recovering

Oh How I Love Great Theater

Last weekend the majority of my family and me went to Boston to visit my son. He was playing the lead in his first mainstage play at BU so this was very exciting for all of us, especially him. We got to see the last 2 performances and 3 other plays that his CFA pals were in. They were all amazing and their performances were as good as I have seen on broadway; to quote my dad.

I was truly impressed with the immense energy that was expressed on stage throughout all of the performances we saw. They were extremely physical and you could see that the energy level had to be at its highest to pull off the best performance. It made my adrelin flow just being part of the audience. In my son 's play part of the audience was even on stage as part of the jury. It was very exciting. You would never think of theater as being a great workout but believe me, it is. If you have any interest in trying it out you definitely should. It is a great, healthy outlet for anyone, and entertaining an audience can be such a rush. I loved being part of theater in high school and actually started taking some classes in college but I chose to go the conventional route. I am so happy that both of my kids decided to include theater in their lives.

The other great part of the weekend was that it was in Boston. I have come to love this city. Each time I go I find a new sites to explore, and each section is more exciting than the last, it seems. This time we stayed in Copley, which has really nice hotels, and prime stores, such as TheTannery, Lord & Taylor, The Lindt Chocolate Store (OMG), etc. You know, high end. We stayed there to be close to the Boston Center for Arts, where my son performed. We didn't really walk to much due to the cold weather, but we did our share. One thing I love about the city is how much everyone walks. I remember my son coming home last summer and asking me to walk to the pizza place down the street with him instead of driving. I never really thought about it, but in our area we do not walk, we drive. We walk when we are excercising but not in our every day commute. He loves walking everywhere and in that great city, if you have to go to far you can always take the "T" (train/subway). I venture to say that people who live in big cities such as Boston, New York City, Chicago, Los Angeles, even Washington DC are much healthier due to the constant walking in their every day commute. They do not consider this part of their workout routine and I'm sure they continue to include some type of gym workout, or exercise routine in their lives. Hence, they are getting a double to triple workout.

Just some other little tidbits about my life and how all life's experiences have some sort of physical activity connected to it. Experiencing theater and the adrelin rush that comes with it, for both the actor and the audience is truly an exhilarating feeling, and this is just another example of what I consider "HEALTHY".

Loving Theater in Boston

And The Winner Is Facebook

I recently signed up for facebook in an effort to promote my blog. Everyone has been bugging me to join and keep up with the rest of the world, but I was so opposed, thinking my life would be so exposed and it would take up so much more of my time. Well, I have been proven wrong. Yes, I said it, WRONG!! I am enjoying this new social media outlet (for me) so much that I find myself there everyday just to see the news. I see who posts everyday and the kind of things they post as well as being able to participate in the likes and dislikes of all the gooey gossip. It's actually really fun and it doesn't take up nearly as much time as I thought. I even figured out how to create my own facebook fan page for my blog which seems to be a feat in itself.

Overall I am really enjoying it and recommend it to anyone who is not participating. Everything seems to be so connected to it and I can post articles, pictures, events, etc. I am thoroughly impressed. I even found myself asking others why they were not utilizing all the features such as events when they needed to be promoted. This is by far the best way to reach as many people as possible at the same time, and in record time. I now know why businesses as well as individuals are taking advantage of this incredible medium, and it is INCREDIBLE!!

I have to say that I am really enjoying trying new things this last month or so since I have been unemployed. In addition to facebook, I'm in the middle of a magazine writing class, which is giving me great exposure to a totally different way of writing. I still haven't figured out if I really want to go in that direction, but this is a good way to do it. I am taking a ballroom dancing class at the YMCA which is really fun as well. I have always wanted to do that but never did. Tomorrow I am going for a swedish massage which I have done before but not in a very long time. I am also going to start Zumba classes and spin classes next week. I feel the need to make my workouts more diverse. The machines in the fitness room don't seem to hold my attention very long. I am still playing racquetball 2-3 times a week and trying to get golf in when the weather holds up. I also find myself watching Rachel Ray and Dr. Oz most days if I am home, for great cooking and health tips. Rachel really knows how to make everything look so easy and delicious. Dr. Oz gets so excited about everything he has on the show, so it's hard not to follow suit.

The point of this article is to inspire you to go out there and try as many new things as you can. How many times have you said to yourself, "I always wanted to take that class" or "I will never do that", or "it's just not something I'm interested in". Well, I am here to tell you that if you don't step out of your comfort zone you will never know what is out there waiting for you, and believe me, it is worth stepping out for.

Living for Change

If Our Grandmothers Could See Us Now

The other day I played golf with a friend of mine from the Y that I play racquetball with. We have been playing golf together now since the summer, and have really been enjoying it. She has been playing for a while, and is an athlete, so needless to say she plays very well. We usually play 9 holes and walk, to get the exercise. The weather here has been so crazy that the other day it was 70 degrees, and today is about 45 degrees. Welcome to Virginia. So enough about the weather. This friend of mine is not just any friend. Let me give you some history.

When we first met we all went out one night to say good bye to one of our fellow racquetball players who was moving. We happened to be sitting across from each other, and thru regular conversation about where are you from, and where did you grow up, we discovered that our grandmothers were best friends. They grew up in the same neighborhood, and had always kept in touch. We were both so shocked when I mentioned my maiden name and she told me who her grandmother was. She actually used to babysit for my brother, sister, and I. I always remember her big bun on her head, and how sweet she was to us, always. She also had a very deep voice. Anyway, the other day as we were walking on the golf course I thought to myself, and actually said out loud, “what would our grandmothers say if they could see us now”. It made me think what a small world we live in, and how you never know who is right next to you until you talk to them.  I also realized, once again, how much being a member of the YMCA has helped me to gain so many friends and meet so many new people that I would not have otherwise known, or come in contact with. This time it was someone connected to my family and my past, which made it extra special. We are becoming much better friends and I am so glad. I know my grandmother would be so happy to know that we got the chance to meet, and actually become good friends for some part of our lives. It seems very ironic, and  I can’t help but think that these things don’t just happen, if you know what I mean.

I can’t stress enough how important it is to enjoy your exercise. Joining a gym or fitness center will enable you to take advantage of more than just the exercise, as you can see. The social aspect of the gym is usually taken for granted, but shouldn’t be. Life is short, and you never know who, or what is around the corner.

This article is dedicated to Blanche, Ida, and Barb.  I love you all!!

Out With The Old; In With The New

I just came back from visiting my Aunt in Maryland for the weekend. I thought it was going to be easy and relaxing, but she definitely had other ideas. I think we hit every shopping area within a 50 mile radius between Friday night and Sunday afternoon. Thank god the weather was good. Not only did we hit all the shopping centers in the area, we also hit all the eating establishments as well. We did try to keep it as healthy as we could, but we did enjoy our favorites to. We ordered different items and shared so we could have the best of both worlds, and in between we walked, and walked, and walked. They have so much ethnic food everywhere and each restaurant is better than the next. I had greek food at Columbia Mall, Indian food at a great restaurant in Silver Spring, brunch  (eggs benedict) at Mon Ami Gabi, and caribbean chicken at Pollo Loco. Oh, I forgot to mention that my aunt did cook the last night, and we had meatloaf, spaghetti, salad, and leftover Indian food. Sounds like another food fest, right?

The best part of the weekend was that in between all the eating we were constantly on the go; picking up furniture she ordered, carpets from IKEA, and some much needed shopping for me. Now, a bit of history about my aunt. She is my mom’s youngest sister, and the one I am closest to in age. She is single, and her kids are grown with their own kids. She is always rearranging her house, and she loves to pick up old furniture, and paint or change it in some way. She makes her curtains, paints rooms funky colors, and has wonderfully different peices of art, all over the house. Everytime I visit her something has changed. She has recently retired, and is now trying to scale down, in anticipation for the future.  I was so impressed with her motivation to change, clean out, and update everything.  I forgot to mention that she also had me moving furniture up and down stairs, including taking peices apart in order to get them up or down, whichever the case was. It had a huge effect on me. We started discussing what I needed to do with my house as far as cleaning out, and thinking about what I may want to have in Florida. I have earth tones in my house now, and I need to look at brighter colors for my future Florida beach house. I came home and immediately started cleaning out the garage, and the bathroom cabinets, which have not been cleaned out since I moved here about 15 years ago. It felt great just to get started, and I now have a better idea of what my everyday tasks need to be, in order to move within my alloted timeline.

I want to dedicate this article to my Aunt Jackie for giving me the motivation I need, to do the things I know I need to do, in order to make things happen. Sometimes when there is big change in your life, you become obsessed with what you need to do, instead of just doing it. These past few weeks have been so up and down for me, emotionally, however, now I feel like I can do anything. Nothing and noone will get in my way of accomplishing my goals. Life goes on, and I am moving right along with it. I look forward to the day when I can look back at this time in my life and realize that this is the best thing that could have ever happened to me.

 Thank you and I love you, Jackie!!

Embracing The Next Phase

I was recently let go from my job after 10 and a half years. I have not been happy there for the last 3 years and have constantly talked about moving to Florida and changing careers.  I now have the time, and some income for a while, to pack up my house and move. It’s all very exciting and new, however, I am a creature of habit, as most of us are, and it’s also scary, stressful, and mind boggling.  I know in the long run that everything will work out, but changing my very longstanding routine is so much harder than I thought. I don’t know whether to put myself on a schedule everyday so I don’t waste time, or just go with the flow and let things happen.  The stress of these decisions, and my emotional ups and downs everyday, is getting in the way of my motivation to eat healthy and properly everyday. I am still exercising as much as I can, playing racquetball 3 times a week, and walking in between, as well as getting a few Ab workouts in per week. I am motivated to exercise as it helps relieve the stress. I haven’t had this big of a change in my life for a very long time.

So it’s time to get back on track. I have floundered around with this long enough and I need to develop a routine, but I will call it a flex routine. What this means is I will set a general plan for my day, but if things change, or stuff comes up, I will just go with the flow, and not stress out that I did not stick to the plan. I have been watching Dr. Oz everyday for health tips and info. One of his tips was to exercise in the morning before you eat breakfast, and then have a good protein rich breakfast: Cereal, milk and greek yogurt with blueberries, 3 egg omelet with veggies, turkey sausage, and wheat toast, etc. The key is to get around 30 grams of protein at breakfast.  My plan is to exercise by 9am each morning (trusty ab workout), eat that big breakfast, and start my day. I am really enjoying writing so I have decided to pursue it further and try some freelance writing. I will write in the morning, and work on cleaning out the house in the afternoon. That is my general flex routine, and I will not stress out if other things come up such as playing racquetball during the day, or having lunch with a friend, or just a change in plans. I have already started getting back to my healthy eating habits; 3 meals a day, 2 snacks, and plenty of water. I feel better just knowing that I have a plan and I have started making it happen. This is something I have always wanted; to work from home on my own time, and enjoy my life.

I am finally getting excited about this additional lifestyle change. The last couple of weeks have been eye opening for me, but like all new things, it is an adventure that I am really looking forward to, and I will be so much better for it. I used to tease my aunt that we needed to start the last phase of our lives. She thought it sounded a little morbid. What I realize is that this is the NEXT phase of my life, but definitely not the last.

Living and Loving Change

It’s A Holiday and I’m On Vacation (part 1)

The holidays have now come and gone, as well as the many vacations we all took. I always find it hard to get thru the holidays, and vacations without splurging on the snacks, sweets, and  really great food.  It was easier than I thought at work, in lieu of the many great food baskets that came in. I just stayed out of the kitchen, which seems to be the best solution. I also continued to bring my regular snacks; gala apple & greek yogurt with fresh blueberries, as well as drinking as much water as possible. We did have a potluck and there was alot of dips, meatballs, chips, etc. I tried just about everything but in very small portions. I didn’t feel like I was missing out on anything, having tasted everything. The key was portion size. Once again, Everything In Moderation!!  My biggest indulgence was at night when there were too many sweets around and I was constantly feeling like making cakes and cookies for the holidays. I made Pumpkin Chocolate Chip Bread for all my gifts, and to keep at home. It worked out great but I couldn’t stop eating it everytime I made it. I LOVE pumpkin. I know I didn’t lose any weight those few weeks but I did maintain, and kept up with my exercise as much as possible. I am playing racquetball again and really enjoying it. My body seems to be holding up as long as I don’t overdo it.

Just remember that if you continue to exercise while you are falling off the wagon, so to speak, with your food choices, you can still maintain your weight,  and get all the benefits of indulging in your holiday favorites. Please read on to Part 2

It’s A Holiday and I’m On Vacation (part 2)

Vacations can be a bit harder, depending on where you travel to.  I just got back from a few days in Puerto Rico with my son. We started with a big breakfast everyday, as the resort where we stayed: Wyhdham Rio Mar, had a great buffet; made to order fresh omelets, homemade waffles, Nova Lox & bagels, breads, pastries, juices, fruit including fresh mango and papaya, great chorizo sausage, etc. Needless to say, it was a feast worth feasting on. We sort of snacked during the day as we usually ate breakfast late, and just hung out on the beach. Drinks, of course were on the menu, but we were pretty calm about that as well. The resort had alot of food everywhere; Tiki grill on the beach, Asian Fusion restaurant, snack bar by the casino, the big dining room, etc. We had some great snacks at the snack bar such as,  pizza, tuna and egg salad sandwiches. We usually split the sandwiches. The best thing at the snack bar was the Quesitos, which are long danish like pastries with a cheesecake filling. OMG!! Need I say more!! Dinner was always an adventure. The first night we went to a restaurant on a horse farm where I had been for my birthday back in April when I was there. They were known for their skirt steak as they marinate it for 2-4 days, or something like that. Anyway it was so tasty and tender, it melted in my mouth. My son had a whole stuffed snapper, and when I say WHOLE, I mean WHOLE; head, tail, everything. We thought it was just stuffed with scallops, shrimp, and fish, but when the seafood inside was gone, all the meat from the fish was still on the fish, and easy to eat. It was quite the specimen.  That was our most memorable dinner of the three nights. We ate in a Mexican restaurant in Old San Juan the second night, and I had great Puerto Rican food; white meat chicken with rice and vegetables, fresh cut avocado, and fried plantains. I am a sucker for the local favorites. I eat Caribbean food with my friends at their house alot and it is very similar. I love it. I ate all the chicken and veggies and left about half of the rice, even though it had a great flavor. The last night we were exhausted from hiking at the rainforest (El Yunque) all day. For all of you Puerto Rico lovers, we went to kiosk #2 La Parilla in Luquillo. I had pork stuffed with homemade ground beef,and plantains, and my son had mofungo (mashed plantains) stuffed with seafood. I forgot to mention my son is a vegetarian, hence all the seafood.

I know this sounds like a food fest of a vacation but we got quite a bit of exercise as well. Everyday we walked on the beach for about an hour, as well as walking in Old San Juan, and hiking trails in the rainforest.  I felt totally justified to eat whatever I wanted knowing I was getting the exercise I needed to maintain it. It was a great balance in a wonderfully warm and beautiful location.

Vacationing For Life

Substitutes: Yes You Can (part 1)

Before I started this journey, my belief was that I could have everything I wanted in moderation. That’s what I had always read. As I said in earlier articles, I thought I was eating healthy, however I continued gaining weight and not losing or maintaining. When I started logging in my food and seeing everything I was eating, I realized that I needed to make major changes to the types of foods I was putting in my mouth. I needed to start using substitutes in order to stay on track and make healthier choices. Once again, it was about getting back to basics; good proteins, veggies, and carbs. I am a very routine person which makes things easier to stay on course. The hard part is making the initial change.

For breakfast I usually have oatmeal. Buy the Quick Oats in the cannister, not the flavored prepackaged type which is loaded with sugar. I use Almond Milk instead of water to get the morning dose of  calcium, as well as the addtional flavor.  There are many ways to enhance plain oatmeal. Try cinnamon, real sugar, or honey, any fruit, and nuts if you prefer.  My standard oatmeal is Almond Milk, cinnamon, Stevia in the Raw, and fresh blueberries. I alternate days with whole wheat cinnamon swirl bread and peanut butter, cinnamon, fresh blueberries, and a glass of Almond Milk. The key here is one piece of bread, and one tbsp of peanut butter (reduced fat, or natural). The serving size for peanut butter is 2 tbsp., but that has 16 grams of fat. As with most nuts and nut products, the fat content is high for one serving size. The key is; cut it in half.,  You still get the benefits but half the fat. I always have an 8 oz glass of low sodium V8 juice with breakfast as well. It’s a great way to get a couple of servings of veggies in addition to the blueberries.  I always start the day with coffee; one cup at home, and one cup at work. “They” say it gets your mind going and has some good benefits. For me, it is a necessity. The darker, and bolder, the better.

I usually bring the same snacks to work everyday. Routine, routine, routine. I eat every couple of hours, as well as drinking water in between; after coffee, of course. My morning snack is a small apple. I like gala apples, but whatever you prefer. I have an apple wedger (Pampered Chef), which gives you more peices to eat, and cuts down on the juicy mess. I eat this about one hour before lunch, and it keeps me from getting to hungry before lunch time, in addition to helping me curb my appetite during lunch.  My afternoon snack is plain greek yogurt (i prefer Chobani), with a couple of handfuls of blueberries mixed in. I started buying the individual cups but it was hard to find the plain in this size so I have switched to the large containers. It’s better economically, and a great item to keep in the refrigerator as a substitute for sour cream. There is no fat,  loads of protein, and calcium, and it is very filling. I usually eat this about 3 hours after lunch so I don’t have to rush home to eat dinner because I am starving from not eating since lunch. I have gotten so used to this routine that I can’t imagine how or why I didn’t have afternoon snacks before. I would always have something before going to play racquetball, but maybe not if I was not going to play.

Healthy eating means eating healthy food, not avoiding food all together.  Realize that not having enough food in your body will cause you to increase stomach acid which can lead to alot of pain and discomfort, as well as potential stomach problems. Please read on to “Substitutes: Yes You Can (part 2)”

Substitutes: Yes You Can (part 2)

I have always known that breakfast is the most important meal of the day. It gets your metabolism going and this is what makes your body work the way it should throughout the day. In order to keep your metabolism up you must continuously eat and drink as well as keeping up with physical activity.  The old adage that not eating will shrink your stomach and help you lose weight is quite the opposite.  As I said in “part one”, if you don’t eat you produce stomach acid which is painful and can cause stomach problems. About 15 years ago I was eating an orange and drinking coffee every morning. I started to notice my stomach aching everyday. The pain finally got so bad I found myself at the doctor’s office and eventually found out that I had reflux and a small ulcer. I was advised at that time how to eat to repair the damage, and keep it under control. The acid from the oranges mixed with the coffee would definitely have to change. I needed to get more substantial food into my breakfast routine: eggs, cereal/oatmeal, whole wheat bread, milk, etc. I also learned to stay away from high acid foods such as tomatoes and citrus. Yes, these are good for you, but for me it had to be in moderation to correct this problem. I also learned to eat slower which helps with overeating as you get full quicker. Another good tip was not eating less than a couple of hours before going to bed and keeping your head slightly elevated while sleeping. I took all of this information to heart, and my body started repairing itself slowly but surely.  I still have reflux but it only flares up when I have eaten too fast, or too much. I love tomatoes and they are not a problem for me anymore.  I know when I have a lot of indigestion it is usually due to not having enough food in my stomach, or eating to fast. 

So, let’s get back on track with substitutes for lunch and dinner. Bringing lunch from home is always the best way to control what you are eating, however if you don’t choose to go in this direction, like me, there are still good choices you can make. Most of the eating establishments today are much more health concious, and always have lite and healthy menu items. The key is to make those choices. If you know that you will be too easily swayed by the high fat items, choose to go to healthier places, or just bring your own food. You have to make the effort to make the right choice most of the time. Everything in moderation, as “they” say. My favorite places are centered around the good choices I want to make. Sushi is always a great choice but watch out for the fried items such as shrimp tempura, soft shell crab roll (spider), and the mayo sauces. Try to stick to the raw fish, avocados, cucumbers, edamame (soy beans), miso soup, salad, and green tea. The rice in the rolls is ok but try and keep it to a minimum. Green tea is full of antioxidants and very good for you.  Some of my other favorite places and food choices are:  Panera Bread-Thai Chopped Chicken Salad, Schlotzskys-smoked turkey on wheat, or chicken salad with lettuce, tomato, and lite mayo, or any of the salads, but be careful to choose a lite dressing with as little sodium as possible. I also frequent Gourmet Gang for the Sante Fe Chicken sandwich. I get it on a wheat wrap as opposed to the multi grain bun, and I increase the roasted red peppers, and decrease the red pepper mayo. On Saturdays I usually go to Taste Unlimited, which I have been going to since I was a child. Everyone knows how famous “Taste” is for their house dressing. The blackened tuna is the best, as well as their many healthy salads, and the fresh baked breads. My favorite place is a great mediterranean restaurant called Azars‘. I have been going there for the last ten years, at least once a week. The food is so fresh, flavorful, healthy and filling. Lots of veggies, hummus, pita and wonderful sauces. They have the best greek salad with Mama Lina’s dressing, as well as great homemade soups. The chicken soup is my favorite. The wraps are always hot and crispy with the best flavor from the mixture of spices, sauces, meats and vegetables. They have alot of vegetarian choices, including eggplant, falafel, baba ganoush, and so much more. If you like this type of food you should definitely check them out. You will not be sorry.

The main point here is just stick to what you know when making restaurant/food choices. Lots of fruits and vegetables, lean meats, chicken, fish, whole grains, wheats, and oats. You just have to apply this to the menu. Instead of white bread and pasta,  ask for wheat. When ordering a salad always ask for dressing on the side, and opt for the lowfat, fat free dressings. Watch your serving sizes. If you get a large plate of food, cut it in half and take the rest with you for later, or split it with your lunch partner.  Eat slower to get full faster and avoid overeating. Drink while you are eating as this fills you up as well.

Please keep on reading to part 3.

Substitutes: Yes You Can (part 3)

I usually eat dinner at home during the week. I keep chicken, shrimp, and meats in the freezer as I buy them in bulk. I usually buy fresh seafood when I am really in the mood for something specific, and I cook it that night. I like fresh veggies but they go bad fast so I only buy what I will use for about a week at a time. I always have a bag of broccoli florets, baby spinach, grape tomatoes, and onions in the fridge. During the winter I like soups and casseroles; comfort food. I like to make my own but I do buy cans to have on hand when I don’t have time to cook or I am just getting home from the gym and want something fast and easy. Some of the soups I buy are Amy’s organic soups; lowfat split pea, black bean vegetable, black bean chili, vegetable barley. They are very healthy and flavorful but be careful of the fat content in some of them. My son is a vegetarian and he loves her chili made with vegetable protein. The consistency is just like meat but it’s a little high in fat. I also buy the Campbells Healthy Request soups; Chicken and Sausage Gumbo, and Italian Wedding Soup. These are my favorites but there are many choices. You have to buy what you like or you will not eat it. I also love little smokie sausages. When I was a kid we would make sausage sandwiches all the time. I was so excited when I found Hillshire Farms turkey smokies. They are great and the fat content is so much less than the pork or beef smokies. Recently I found chicken smokies and they are even better, with the same fat content. Substitutes, substitutes, substitutes. I add the smokies to the split pea soup and it is great, as well as adding a boost of protein. Grab a handful of reduced fat wheat thins or a peice of wheat or pumpernickel bread and you have a quick balanced meal.  I also buy the Indian vegetable packages such as Spinach Channah, or Madras Lentils. These are great to add to your meal as a side dish or a topper for fish, chicken or meat. I forgot to mention that I do go to Nawab, the Indian restaurant, for lunch about once a month. The food is fresh, with lots of veggies, good spices and sauces, meats and chicken. I don’t go more often than that because it is a buffet and I always tend to eat to much and want to take a nap by the time I get back to work. Everything in moderation.

I do like to go out on the weekends since I have eaten home all week.  I can find just about anything I want at any resaurant and fit it into my food plan. Once again I try to only order what I will eat, unless I am going straight home and I can take the leftovers, or I can split the dish.  I order what I like, keeping in mind the basic food groups; protein, carbs, veggies, as well as lowfat items. I do let myself go sometimes if there is something I really want that I would not otherwise eat on a regular basis. About every 6 to 8 weeks I get a pedicure in the evening, and next door to the nail place is an Uncle Al’s Hot Dogs. It’s usually around 7:30pm when I’m  done with my pedicure, and I am hungry, so I go next door for my usual indulgence; one hotdog with hot mustard, chili, and onions, and an order of sweet potato fries with an unsweet tea. It is just enough and I do not feel guilty as it is only once in a while. EVERYTHING IN MODERATION!!

You shoud always enjoy eating. I was raised to appreciate good food, and have been exposed to the worst and the best. The point is that there are good, healthy, satisfying, flavorful choices that will fit into your lifestyle.  Stick with what you like, but be willing to try new things. You never know what you might be missing!!

Living and Loving Food

Exercise For You

As you can see from my previous article “My YMCA Experience”, I love racquetball. I have never been a great exerciser. I have tried many classes over the years in an attempt to try and be healthy and exercise. When I  started really playing racquetball at the ripe old age of 36, I knew I had finally found the answer to exercise for me.  I have been playing for 15 years now and still enjoying it as much as I can. It is a very addicting game once you have been bit by the bug, but it does take it’s toll on your body over the years. I have had many bumps, bruises, sprains, cuts, black eyes, etc. but I keep coming back for more. I have laid off playing for 6 months at a time in order to recover from injuries. When I started this journey to weightloss back in February I was doing the Activtrax workout as well as playing racquetball. Around the end of March, I tore my meniscus in my knee and had to stop playing.. I wasn’t quite sure what I would be able to do with this type of an injury but I was determined to continue exercising anyway I could. Walking was always an option, and I would continue that everyday. The weather was starting to get  nicer and I started playing golf again. I learned how to play golf last summer and I really love it. It is such a challenge learning all the different shots, and which club to use when.   As long as it was nice outside I could play 2-3 times a week. If I could walk 9 holes I would, but I did enjoy riding in the cart, especially after working all day. I played in a ladies league on Wednesday nights and looked forward to it every week. I was seeing an Orthopaedic doctor for my knee and started doing physical therapy twice a week. I did this for about 2 weeks at the hospital and decided that I could continue at the gym doing the same routine. I could ride the bike for 10 minutes and go 2 miles. I never realized that I could do this but my PT guy loved challenging me and I was always up for it since I was in major exercise mode. I decided to make this part of my weekly exercise routine, a couple of times a week. So now I had golf 2-3 times a week, walking the dog, and going to the gym a couple of times a week, and don’t forget my trusty ab workout every morning. It’s amazing how much exercise you can get in your normal daily routine.

The most important thing is finding activities that you enjoy.  If you don’t think of it as exercise, or a necessity, and just make it a fun, positive part of your life, you will look forward to it, and actually want to exercise.  Take a walk after dinner, or a big meal. Park further away from your destinations to get a few more steps in. Find that sport that you used to love and try it out again. You will be amazed how motivating it is, participating in something you look forward to, and seeing/feeling real benefits. It’s all a state of mind.

Living to Exercise

My YMCA Experience

I moved to Chesapeake in 1996 as a single mom with 2 small children. In Chesapeake everyone used the Y for after school daycare. I joined the Greenbrier Y for this purpose. My kids were very happy there after school and during the summer. I picked up a flyer one day for racquetball. I had played as a kid and later as an adult but never took it seriously. I had always liked playing. I joined the racquetball league at the Greenbrier North YMCA and slowly but surely learned how to really play the game thru the players. I was instantly hooked and played almost every day. We had a great group of players who started to go out together and became great friends. This was my home away from home. I played in tournaments and started to travel to Northern VA for State and Regional events and later traveled to North Carolina for their awesome tournaments and great southern hospitality. The staff at the Y were very involved with the racquetball players and events, and took good care of us with the leagues and tournaments at the club.

I have been playing now for 15 years and I still love it.  The friends and experiences I have had thru the Y and racquetball have enriched my life in ways I never could have imagined. This is still my home away from home. I can just walk in at almost any time and get a game, as well as socialize with the regulars and the Y staff. I am now on the board and it gives me great pleasure to participate in the future of my YMCA. They are my second family and joining was one of the best choices I could have ever made for me and my family.

Please join our family and see what a difference it will make in your life.

Living and Loving Racquetball

To Eat Or Not To Eat

So I have decided to log my food into the activtrax online system.  Now the questions are;  what do I eat, how much, and how often.  I am continuously reading articles and books about food, and what benefits are derived from eating certain foods.  I’ve read diet books such as “The Abs Diet for Women”,  “Harnessing the Healing Power of Fruit”, “The South Beach Diet”, and various articles that I find online and in health magazines.  As I said in  “The Weight Gain Dilemma”; I thought I was eating healthy.  I was just not as disciplined as I needed to be.  I knew this needed to change. I really had to get serious and apply more of this knowledge to my everyday eating habits.  As I logged in my food everyday and noticed how much fat was in everything, I focused on eating basically no fat.  That’s pretty much what you have to do in order to fit into the 20% a day category. Let me backtrack on that.  I was set up on activtrax to eat 20% fat, 50% carbs, and 30% protein.  I have always tried to eat balanced at every meal; protein, carbs, and veggies. I read that half of your plate should be filled with vegetables.  Also you need at least 7 to 9 servings of fruits and veggies a day; maybe 9 to 13 by now.  My goal was to eat my 3 meals a day with a morning and afternoon snack.  I was careful to keep all  my food intake to one serving size of everything. That included sauces, condiments (butter, mayo, dressings, etc. ), EVERYTHING.  I would also concentrate on drinking as much water as possible to get to the 64 oz a day.  This is not the first time I have tried to lose weight, and I know how my body will react to drinking more water, and eating less at each sitting, but more times a day.  At first you feel hungry because you’re stomach is used to having more, and it has to shrink.  You also don’t feel like eating every time you should. You have to give your body time to adjust to this new way of eating and drinking. After a couple of weeks, I started feeling hungry when it was time to eat, and I was eating or drinking all the time.  I brought healthy snacks with me to work; fruit, nuts, hummus and crackers, or celery, protein bars, etc. I made sure that I ate enough protein before going to exercise.  My body was changing quickly due to the change in what I ate, when I ate, and how much I ate. The exercising everyday was really making a difference in how I felt, as well as reducing the inches around my hips, legs, and belly.  I ventured into my closet to see how my old clothes would fit.  The results were amazing.  I was only losing about 1 to 2 lbs a week, which is what I was told when I was setup, but where I really noticed a difference quickly was how trim I was looking and feeling.  This was my incentive and motivation to keep on going.  IT WAS WORKING!!!  

Please read on to the next article “Getting Over The Plateau”.

Getting Over The Plateau

I am feeling great!!  I have lost about 15 lbs and most of my old clothes are fitting me again. Its amazing how well your shirts fit when you don’t have the extra rolls. I am also noticing my bra feeling bigger as my back is getting smaller. I never imagined that would happen.  I am thrilled with my progress and it leaves me wanting more.

I am doing the same things I have always done but I start adding more and more Lean Cuisine type meals, as they are easier and it is just me at home these days. I am maintaining my current weightloss but not losing anymore. I had hit a plateau and realized that it was time to make another change. I read that you should eat more real food rather than processed foods. You know, cook it yourself, instead of buying it already prepared with whatever they decide to put in it as far as preservatives, taste enhancers, etc. I decided maybe this would help me lose more weight. I left the rest of the box dinners in the freezer as back up and bought more fruits and veggies, hummus, avocados & nuts, and started getting back in the kitchen. I had fish, chicken, and shrimp in the freezer. I would eat this with my veggies and whole grains for dinner. I have always tried to eat whole grains, wheats and oats as opposed to white breads, pastas, and rice. I do believe it makes a difference. I also decided to put the healthy fats  back in my diet such as olive oil, avocado, nuts, etc.  It’s funny how reading something that you know makes sense, doesn’t resonate until you really need it. As I said before, I always read the health articles that come up when I go online. I find them very useful and full of great tips. It didn’t take long to notice that this change in diet from boxes to homemade was making a difference. The weight slowly started coming off again and I was feeling even better. Once again, THEY were right. Who are they, you might ask. Well, it’s always been a joke in our house that “they” are, you know,  ”them”. 

My doctor told me not to drink so much milk due to the large amount of sugar. I never realized how much sugar was in milk and I was drinking 2-3 glasses a day. They also suggested eating greek yogurt which I immediately turned my nose up. I have never been a yogurt person unless it was frozen. I had been hearing about how much protein was in greek yogurt with little to no fat. I tried a blueberry Chobani and it was great. Didn’t taste like the yogurt I remember.  I am hooked. It literally tastes just like sour cream, which I love. I decided to buy the plain which only has about 7 grams of sugar as opposed to the fruit flavored which has about 20 grams of sugar. I kept more blueberries on hand to mix in and add some sweetness, but any real fruit, nuts, or granola will enhance this healthy snack. The different textures  is also nice between the blueberries and the yogurt.  This has become a very commom everyday snack for me. I forgot to mention that each serving of this yogurt has 18 grams of protein and no fat. It’s also a good source of calcium which is very important to us gals. Try substituting it for sour cream in any recipes or as a topping for soups and chili. You will love it. I decided to switch to Almond Milk to replace the 1% milk I was drinking.  It tastes great. The unsweetened is only 40 calories but is very bland. I recommend the original which is 60 calories with a little sugar added. I like the Blue Diamond brand, however Silk makes it as well. The sugar grams are almost half of what’s in milk, and the calcium and other vitamins are double that of milk. It didn’t take much to make the decision to switch. I use it in my oatmeal every morning and it’s great. I also find it easy to drink on its own. V8 juice is also a good way to get a couple of veggie servings in during the day. I drink it in the morning with one of my powdered supplements. Buy the low sodium. You won’t notice the difference after a few days and the reduction in  sodium is considerable.

So to wrap up, while checking the labels for serving size, fat, carbs, and protein, add sodium and sugar. Eat lots of veggies and fruit, lean meats, fish, and chicken, whole oats, grains, and wheat, and drink lots of water. Try to stay away from processed foods if possible. It’s just as easy to grab a piece of fruit, or a handful of nuts. If you are eating healthy you will not need to worry about your calories. The food will speak for itself.

 Happy and Naturally Homemade