Age Defiance

Prediabetes - Be Careful of Overdoing The Weights

2018-08-29T15:59:00.002-04:00

OUCH!

I'm well into the third month of working on getting my blood sugar controlled with diet and exercise. About the second month I noticed the fasting sugar levels had declined to a certain point and then stalled.

I knew it was time to add weights to my exercise routine.

So I started with canned routines I had used in the past. They were specifically targeted at people who were older and unable to do certain tougher lifting. I have never been injured using these routines, at least not until a week ago.

The day after I completed a 30 minutes light weight routine, I found it difficult to straighten up. And the lower pain just got worse the next few days.

The way back to back health involved a heating pad and aspirin. It took about a week to feel better. And it'll take another week to get back to being able to exercise again.

Bottom line - take it easy lifting weights. If something hurts, stop. Otherwise, you will seriously short circuit your goal to reduce your blood sugar levels.

Prediabetes - Defining Success by the Numbers

2018-07-22T14:27:00.001-04:00

How will you know if you have successfully managed your prediabetes?

For you, success might be that your A1c falls into the "normal range of less than 5.7." The good news is that you will have done an excellent job of managing your blood sugar by eating correctly and increasing activity levels. Along the way you may lose weight, sleep better, and feel better.

And you achieved success by figuring out how to count carbs, counting your steps, staying hydrated, and checking your sugar levels.

If you are still on the path to successful blood glucose management, consider the following goals for yourself:

Blood glucose - Prediabetes is defined by an A1c less than or equal to 5.7 and fasting glucose 70–99 mg/dl (3.9–5.5 mmol/L).
Weight - BMI between 18.5 and 24.9.
Steps per day to lose weight - greater than 10,000.
Amount of sleep per day is highly customized, but the recommendation is 6 - 8 hours per day.

What tools do you use for 1-4 above? Consider the following:

Blood Glucose: use a simple glucometer such as the one recommended in this post - How to Start Your Program to Manage Blood Sugar.

Weight - a simple digital scale is best. I think I've had mine for about 10 years. Calculate BMI using internet calculators (search for "calculate BMI").

Steps - use a simple pedometer or get a Fitbit such as the one I have to measure heart rate, count steps, floors, and calories, and to analyze your sleep (4.) above.

Prediabetes - Increase Your Activity Level

2018-07-12T20:58:00.002-04:00

Note that the title of this post is not "exercise," it's "increase your activity level."

If you have prediabetes, increasing your activity level burns sugar. So does exercise. But who wants to exercise when you can burn sugar by doing everyday activities. A few examples are as follows:

Get off the couch and move, even if it's to the kitchen to fill up your water bottle or get a cup of green tea.
Walk the dog. Quicken the pace and walk a little longer every day.
Walk around your neighborhood (if it's safe to do so). Quicken the pace and walk a little longer every day.
Garden if you like it. Raking, weeding, spreading mulch, and planting vegetables or flowers will all burn sugar.
Got a lot of errands to run? No problem. Group them into one day when you can shop for groceries, go to the bank, or go to doctor's appointments. Walk if you can. If that's not possible, forget about finding a parking space near the door of the bank or the store. Park as far away as you can.
If you work at a desk, get up and walk at least once an hour. Walk on your lunch break.

According to a Consumer Reports article by Sally Wadyka,

The University of Warwick study compared people with at least one sign of metabolic syndrome—which is a group of risk factors (high blood pressure, fat around the waist, high blood sugar, and high triglycerides and cholesterol) that lead to heart disease—to those with no risk factors. They found that those who got the least activity had the most risk factors, and those who walked the most—accumulating at least 15,000 steps per day—had healthy BMIs, smaller waists, lower cholesterol and blood pressure, and better blood sugar control.

Measuring Your Progress

So, you decided to increase your activity level. How do you know if you are making progress? One of the easiest ways is to measure steps. Get a simple pedometer. Keep it on your person and measure your steps.

I have a smartwatch that measures steps, heart rate, and sleep cycles. It also alerts me to text messages and phone calls. I started out with 7,500 steps per day and am working toward 10,000 steps per day. At the right are my steps today.

Prediabetes - Blood Glucose and Weight Trending Downward

2018-07-10T20:46:00.000-04:00

This is the third week I've measured my fasting blood glucose with the Contour Next One Smart Meter, Monitoring System. I am making progress by observing a Type 2 diabetic diet:

Week 1 - 138
Week 2 - 128
Week 3 - 103

I take these readings and my blood pressure every Tuesday. I weigh myself every few days.

And in a little more than a month, my weight has dropped from 153 pounds to 144 pounds. My BMI is now less than 25.

I also have increased my activity level. More about that in the next post.

Prediabetes - More Measurements and Goals

2018-07-05T14:03:00.001-04:00

With prediabetes, there are many things to measure. So far, I've discussed measuring blood sugar with a monitor.

You should know the your fasting blood sugar and A1c that indicated prediabetes.

But exactly what are normal numbers - the ones you should shoot for?

Here's a chart showing normal ranges as compared to ranges for someone with diabetes:

What About Weight

One of the factors contributing to prediabetes is weight. If you eat the right foods and maintain your personal balance of the macronutrients protein, fat, and carbs, you will lose weight because you won't be consuming as much sugar. And you will eliminate white bread, white rice, and candy, doughnuts, and junk food. Plus, as I'll explain in future posts, you will be increasing your activity levels.

How do I know? Because as soon as I started eating the right foods, I dropped 7 pounds in a month.

Here's another example - one of my relatives had a minor heart attack. His doctor recommended 2 major lifestyle changes: stop smoking and stop drinking a 6 pack of coke every day. In a month, this individual lost 20 pounds. Guess eliminating sugar works!

So what weight should you shoot for?

My thought was based on BMI (body mass index). A BMI of 25 or over is considered overweight.

My starting weight was 153 and I am 5' 4" - a BMI of 26.3. I used an online BMI calculator.

My current weight is 146, a BMI of 25.1.

In order to fit within a normal BMI range of 18.5 - 24.9, my weight should be in the following range:
108 - 145 pounds.

Obviously, your BMI should be less than 25. But if you want an interim step to help you get to your target weight, take 7% of your current weight. The loss of 7% of body weight has been shown to result in a blood sugar reduction.

So if I lose 11 pounds (0.07 of 153) for a weight of 153 - 11 = 142 (BMI 24.4), it should help reduce blood sugar.

Next post: Increasing Your Activity Level

Prediabetes - What You Eat

2018-07-03T16:19:00.002-04:00

When I use the word diet I really mean a meal plan for diabetes to manage sugar levels. If you have prediabetes, you are going to eat as if you had type 2 diabetes. Maybe forever.

My General Practitioner's prediabetes education was as follows - don't eat white bread, rice, or any foods with added sugar. That's great advice, but it's much more complicated than eliminating these 3 foods. I was left with a lot of questions as I drove home after this doctor's appointment.

There Are No Accidents

When I got home from this appointment, I got online. I checked my email first. Once a week I get BookBub bargains on kindle. This gem popped up:

This book is written by a diabetic who knows how to manage her diet. It provides valuable background information about the condition. It tells you how to customize a diet plan to keep blood glucose in check. Bottom line - it's an excellent resource.

More Research

You can spend days researching prediabetes online OR you can take advantage of a few good books like the one above. Unfortunately, you won't have direct medical advice. This becomes an issue if you have to take meds to manage glucose (and some people with prediabetes have to).

And you will have lots of questions:

For example,

Should you include whole grains in your diet? It's a little difficult to completely eliminate whole grains (unless you have to) and to minimize sugar. It's better to take one step at a time.

What are whole grains?

What if you don't like the suggested foods? I hate oatmeal and you'd have to bribe me to try a green smoothie.

What percentage of carbs, protein, and fat should I eat?

The American Diabetes Association is a wealth of information. I found a section called Create Your Plate that does just that - you make your own meal based on a database of "good" choices.

Another Suggestion

If you are truly committed to getting your good health back, the Center for Disease Control has an extensive education program called the National Diabetes Prevention Program. This "CDC-recognized lifestyle change program is a proven way to prevent or delay type 2 diabetes."

Better still, Medicare pays for the entire program.

National Diabetes Prevention Program

Prediabetes - How to Start Your Program to Manage Your Blood Sugar

2018-07-02T12:19:00.001-04:00

So you've been diagnosed with prediabetes. Now what?

You cannot ignore this condition. Unless you make lifestyle changes, you will eventually deal with type II diabetes.

As I mentioned in my previous post, there are two key factors affecting blood sugar - diet and activity level. There are other factors but these two are critical.

The Impact of Smoking
What might be as important or even more important than diet and activity level is stopping smoking. You can control blood glucose by adjusting your diet and increasing activity level, BUT according to the web site healthline,

If you have diabetes, you have to work hard enough already to keep your blood sugar in check. Smoking can make that task even more difficult. Smoking may make your body more resistant to insulin, which can lead to higher blood sugar levels. Uncontrolled blood sugar can lead to serious complications from diabetes, including problems with your kidneys, heart, and blood vessels.

If you smoke, a part of your program to fight diabetes will be a way to stop smoking. After my GP dropped the prediabetes diagnosis, she gave me a script for chantix, the Pfizer-based pharmaceutical. The drug works for a small percentage of people and it's pricey. Also, it makes me stomach sick. I'm putting up with a small dose to quit smoking.

I know how difficult it is to stop smoking. I've attempted it countless times. Now it seems I have no choice but to do it permanently.

Measuring Your Progress
(Note: Any product suggestions I make are thoroughly researched. And yes, if you click on one of my product links, I earn a small percentage of the purchase price).

How do you know if you are stabilizing your blood sugar? Somehow, you had to find out your current fasting blood glucose and/or A1c levels. These are your baseline.

You can test fasting glucose and A1c yourself. I started with a glucose monitor because it permits you to test at any time. After researching which ones were most accurate, I bought a starter kit - it includes a monitor, 10 test strips and a package of lancets to draw blood. It's cheap and easy to use:

Right now, I am using this monitor once a week for fasting glucose. That means after fasting 12 hours, I test my blood sugar (typically overnight). So far, it tracks to the medical blood test results. Note that even though this monitor is advertised as one of the most accurate monitors, it can range + or - 15 mg. For example, if I used the monitor and the result was 120, my true glucose level is somewhere between 105 and 135 mg.

Summary
So far your prediabetes program includes the following items:

Eat the right foods to manage blood sugar.
Increase activity levels to burn blood sugar.
If you smoke, find a way to stop.
Measure your progress.

Next post: How to find out what you can eat.

I

Prediabetes - A Life-Changing Diagnosis

2018-07-01T12:04:00.002-04:00

Blood Glucose Monitor

Hi All:

It's been about 2 years since I posted to the Age Defiance blog. Two years ago, I had cataract surgery and was preoccupied with the process.

Since then, I weigh 20 pounds more, added 2 additional meds to control cholesterol and blood pressure, and just recently, listened to my doctor give a prediabetes diagnosis (A1c 6.0).

Bummer - especially the last one. I paid little attention to my own advice and so I am paying the consequences. Seriously, at age 69, most of us face higher blood pressure. But full-blown metabolic syndrome? Hmmm . . . a definite wake-up call.

And since I do not want to take any more meds or face type II diabetes, I researched the issue.

Bottom line - control blood sugar with (surprise!) diet and exercise. These are the 2 biggest factors in managing blood sugar. What you eat smooths out glucose levels. Activity uses blood glucose.

There are other ways to manage sugar, including getting enough sleep, staying hydrated, stopping smoking, and losing weight (a side effect of eating the right foods).

The most important factors are diet (what you eat) and staying active. So that's the focus of my future posts - the key actions I've learned in my research.

The good news is that if you stick to a "prediabetic" diet for a month, you will lose weight. In my case, I lost 7 pounds. Not bad for not trying to lose weight. I just ate the right foods for someone with prediabetes.

More about the blood glucose monitor in the next post.

If you think cataract surgery will be a piece of cake, read this post.

2016-08-29T12:08:00.000-04:00

So, a few days ago I had cataract surgery on my left eye. Most everyone I talked to about the surgery was very pleased with the outcome and did not mention any issues. I realize that every surgery is unique and people may react differently.

My experience belongs to me and you may not have the same symptoms.

On the positive side, I can see very well out of my left eye. The minor scratchy, sandy feeling disappeared the day after surgery. I could have taken an over the counter med to relieve it, but chose not to.

On the negative side, I have this flickering light sensation when I read. It's annoying more than anything else and is likely to lessen over time. The surgeon said I should be able to drive, but since I can't see much out of my right side, driving is difficult. Also, because my eye was not corrected for close work, typing this post feels strange at best.

Once I have the right eye surgery in about 10 days, I will post my reaction to that.

An encouraging note: The vast majority of cataract surgeries are successful (yes I can see very well). Best of luck with your cataract surgery.

Check out this book.
Just remember that your experience may be different than the author's.

Cataract Surgery: Before, During & After: Preparing for surgery, enduring it gracefully and recovering in comfort

Also, read my article on hubpages:
http://hubpages.com/health/5-Key-Considerations-For-Cataract-Surgery

You Know Weight Training Is the Best Exercise for Losing Weight, But the Guys Are Hogging the Weight Room!

2016-01-29T12:13:00.004-05:00

I've been blogging about strength training for years. I know it's the best exercise for weight loss. See this article: Best Way To Lose Body Fat For Women Over 50.

Unfortunately, women come up with a long list of excuses for not lifting weights. One of the most common excuses is that the guys hog the weight room. I mean, really, what delicate flower wants to wipe the sweat off of the equipment, compete for machines, and wonder why all the weights are missing.

Get over it!
This life hack article emphasizes the importance of strength training for women:
Move Over, Bros: Why Women Need the Weight Room. It includes a 2-part program to get you started.

Losing Stubborn Belly Fat for Seniors

2016-01-21T11:29:00.002-05:00

Lots of things have happened since I last posted. I found out that surgery can be a real setback to weight management.

Yes, I put on weight after surgery because of inactivity and not paying attention to what I was eating.

So, after all the work in the weight room getting rid of ten pounds, I'm stuck with the same problem AGAIN. 10 pounds of belly fat ain't appealing!

Here's how I lost the weight the last time with strength training - http://hubpages.com/health/Best-Way-To-Lose-Body-Fat-For-Women-Over-50.

What do I do NOW?

I can't jump right into strength training. I'll have to ease into it with other activities that interest me.

If you're in the same situation (sixty plus with unwanted belly fat), feel free to read what I came up with. It's NOT about dieting. AND you don't need to buy anything if you don't see the need.

Here's my article:

Two Easy Ways To Lose Unhealthy Belly Fat for Seniors

The Fifth Step To Rapid Weight Loss - Increase Your Activity Level

2014-10-23T07:05:00.001-04:00

In case you just stumbled on this blog, here are the 5 steps to rapid weight loss:

Prepare mentally for weight loss.
Reduce the most deadly white poison (sugar).
Reduce the second most deadly white poison (white flour).
Increase fiber intake.
Increase your activity level.

The first step is by far the most important.

The subject of this post is step 5 - increase your activity level.

Obviously, if you are sedentary, increasing your activity level is easy - get off the couch, take a walk, climb stairs, park your car away from the entrance to the store. This isn't the first time you have read this stuff. Just do it. Here's a big indicator that you have a problem (besides looking in the mirror at your dunlap disease) - your dog/cat is overweight. You both need to get moving.

If you're into more formal exercise, try a CD (walking, exercise, dancing, whatever you like).

The best exercise is strength training. The next best exercise is high intensity intermittent training.

Stop procrastinating. Get moving. Now.

Interesting! Fructose Overload Infographic from mercola.com

2014-10-15T03:32:00.002-04:00

Do you believe the sugar content of these foods?

Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "Fructose Overload." Use the embed code to share it on your website or visit our infographic page for the high-res version.

<img src="http://media.mercola.com/assets/images/infographic/fructose-overload-infographic.jpg" alt="fructose overload infographic" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "<a href="http://www.mercola.com/infographics/fructose-overload.htm">Fructose Overload</a>." Visit our infographic page for the high-res version.</p>

The Fourth Step To Rapid Weight Loss - The Most Overlooked Weight Loss Dietary Factor

2014-08-03T16:16:00.002-04:00

This post is about the most overlooked weight loss factor in our diet - fiber.

Dietary fiber (the fourth step to rapid weight loss) has several important health benefits as listed below.

The Mayo Clinic web site lists the following benefits (click here to get the details):

Normalizes bowel movements

Helps maintain bowel health

Lowers cholesterol

Helps control blood sugar levels

Aids in achieving healthy weight

Just by the way, the 5 steps are listed in this article, step 1 is discussed in this post, step 2 is covered in this post and step 3 is addressed here.

You should have at least 30 grams of fiber per day.

That being said, you do need to be careful to increase fiber gradually.

Why the gradual increase? Some people who go from 0 - 30 grams of fiber per day experience digestive distress. I know - I'm one of the "some people."

And, it's important that you drink plenty of water (at least 64 ounces per day). Otherwise, the fiber will not move through your system properly (another way you can feel digestive distress). Drinking that amount of water means you'll be eliminating more often than previously, but it's a small price to pay for the health and weight loss benefits.

How to add fiber to your diet.

Per my gastro doc's advice, I use supplement every day - 1 tablespoon of metamusil in a 12 ounce glass of water followed by another glass of water. That's 10 grams of fiber.

Per WebMd, other sources of soluble fiber are oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium (the main metamusil ingredient), cucumbers, celery, and carrots.

Webmd lists insoluble fiber (speed up the movement of colon contents) sources as follows: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

I eat nuts, fruits, veggies, hummus, whole grains, and flaxseeds to increase my fiber intake.

An interesting weight loss side effect of soluble fiber is that it you feel full. After I take the Metamusil supplement in the morning, I am not likely to eat again until lunch time. This is a relatively new habit for me. Some sources will say that eating in the morning is essential to your health. Others will say it's a form of fasting. I find I can limit my daily calorie count by taking the fiber supplement.

Is Your PC Bluetooth Challenged? Try Installing A Dongle

2014-07-30T22:43:00.001-04:00

Yes, D-O-N-G-L-E. A bluetooth dongle.

What's it for?

Communicating (e.g., playing music) via bluetooth from a PC to another bluetooth enabled device, like headphones or a wireless speaker.

My not-so-easy problem was as follows:

We bought a Samsung Shape M7 wireless speaker to play itunes music in the living room.

We hooked it up to an iPad over our home network using a free Samsung app called multiroom. It worked fine.

But the vast majority of itunes music was on the PC - a Toshiba satellite, non-bluetooth, with Windows Vista.

How do we make the PC bluetooth compatible so it will play itunes songs on the speaker (bluetooth-enabled)?

The solution - Use a DONGLE. Tiny, but potent. Plug it into a USB port on the PC.

Once I ordered it from Amazon, updated Vista for Service Pack 2, and paired the PC with the speaker, I finally got it to work.

Emphasis on the word finally!

In case you're interested in the new Samsung Shape wireless speakers, you can read this article:

Samsung Shape M7 Multiroom Wireless Speakers

The Third Step To Rapid Weight Loss Involves Eliminating Another White Food Poison

2014-07-27T16:04:00.000-04:00

This post is about the second white poison - enriched white flour.

Certain carbs like white enriched flour put on weight, not take it off. Restricting carbs to 120 grams per day (the third step to rapid weight loss) works for weight loss and wellness. Just by the way, the 5 steps are listed in this article, step 1 is covered in this post, and step 2 is covered in this post.

Restricting carbs turns out to be fairly easy when you eliminate foods containing white flour - bagels, cookies, white bread, most crackers, cake, white rice, white pasta, etc. They may fill you up and weigh you down, but they contribute no nutritional value.

Add more veggies and beans to your diet. Hummus with cut up veggies is a perfect snack.

My favorite hummus is sabra classic, but you can easily make it yourself.

Stick with grains other than white enriched flour (whole wheat, rye, barley).

Another problem arises if you are gluten sensitive or allergic. If this is the case, certain grains like whole wheat create health issues because they contain gluten. Time to try gluten free foods. If you need to go gluten free, pay attention to the ingredients in the gluten free food, especially sugar content. You really don't want to trade one issue for another.

The carb restriction recommendation is 6 servings per day at about 20 grams a serving. This is the suggestion of Jorge Cruise in the following book:
The Belly Fat Cure: Discover the New Carb Swap System and Lose 4 to 9 lbs. Every Week

Jorge explains how to rid yourself of excess belly fat by reducing carbs and sugar. It works - these are 2 of the 5 steps I followed to drop the final 10 pounds I wanted to lose.

The Second Step To Rapid Weight Loss - Reducing THE White Poison

2014-07-25T15:23:00.002-04:00

Actually, if you think about it, there are 2 foods that could be called white poison - enriched white flour and sugar.

Sugar earns the title for the worst food poison. Restricting sugar to 15 - 25 grams per day (the second step to rapid weight loss) works for weight loss and wellness. Just by the way, the 5 steps are listed in this article and step 1 is covered in this post.

Unless you've been living on Walden Pond for the past several years, you KNOW excessive sugar puts on weight, contributes to heart disease (this one is more recent), and does not contribute to good health.

Are You Addicted To Sugar?
I love sugar.

In fact, I am a sugar addict. I was the kid who collected everyone's bubble gum from the baseball card packs my friends bought.

So, I made sugar restriction a habit. Once you get used to less sugar, too much of it is way too sweet.

Sugar restriction became a weight loss accelerator for me. I dropped the last 10 pounds of the twenty I wanted to lose in about a month.

Some people experience drastic weight loss when they get rid of sugar - the relative who stopped drinking regular coke (a 6-pack a day) lost 15 pounds in 3 weeks. Note that EACH soda contains almost 40 grams of sugar. 40 X 6 = a whopping 240 grams a day.

Click here to read my article about losing weight by restricting sugar.

Also, here's Mark Hyman's 10-day detox diet, a way to end sugar cravings and boost your health:

The First Step To Rapid Weight Loss Requires Accountability

2014-07-23T13:16:00.003-04:00

In recent blog posts and articles (see Fail-Safe Weight Loss In 5 Simple Steps), I've been discussing a simple 5-step weight loss system that promotes rapid weight loss and improved wellness.

The first step (prepare mentally for weight loss)

is by far the most important.

If you think about what you want to achieve, you will achieve it. In other words, you need to picture yourself at your ideal weight all the time and feel what it would be like to be there now.

How is that accomplished?

Quite frankly, most of us find it difficult to think about what we want versus the way it is. That creates major obstacles to weight management and results in the yo-yo dieting.

One way around the issue of creating major obstacles is to set up an accountability system. You hold yourself responsible for your weight management and wellness.

How Do You Establish Accountability?
That brings me to a recent dinner conversation about The Fitbit Force, an activity wristband that helps you track your fitness progress. Tracking progress toward fitness goals helps to hold you accountable for your actions.

The dinner conversation centered around The Force. Unfortunately, Fitbit pulled it off the market because some people reacted to the nickel alloy in the band. No worry, Fitbit makes a similar product called The Fitbit Flex. It has been featured in articles about fitness wristbands, along with the Jawbone UP 24.

Anyway, the woman I talked to loves her wristband because it provides motivation, helps her track her activity (steps, sleep, calories, time), and best of all (according to her), it looks fashionable.

You judge if it'll look sharp on your wrist - Click here for the picture.

5 Sure-Fire Tips To Lose Weight Fast

2014-07-07T16:42:00.000-04:00

Think you can do 5 things all at the same time so you can lose weight fast?

It's possible.

You need to do them all.

No cheating.

Here they are (in order of importance):

Prepare mentally and emotionally for weight loss and a new body image. Goal-setting, and daily visualization and meditation drive the mental and emotional prep. Meditation and mindfulness will also help reduce stress (always a factor in weight management). See this article: Determined To Lose Weight? PROGRAM Your MIND For Weight Loss.
Limit sugar to 15 - 25 grams per day. If you have been reading this blog, you know that sugar is poison and counter-productive to weight loss and good health.
Limit carbs to 120 grams per day (no bad carbs). Bad carbs are foods made with white flour as well as white rice.
Increase fiber to 30+ grams per day with supplementation (a fiber supplement).
Increase physical activity (especially strength training). If you can increase your physical activity with a hobby you have a passion for, this step will be a snap. A good example is landscaping/gardening. Digging holes for plants, lugging bags of mulch and dirt, and moving rocks (I live in New England - it's part of the landscape) sound a lot like strength training to me.

This process works if you stick with it. In fact, if it becomes a permanent lifestyle change, it will help you maintain your ideal weight.

Sculpting A "Jillian Michaels'" Body - The Impossible Dream?

2014-06-19T09:14:00.001-04:00

Jillian Michaels, the forty-year-old personal trainer who became famous for her tough workouts on The Biggest Loser, has recently posed in the nude for Shape Magazine.

And why not! She's got a knockout body with sculpted arms, legs, and abs. It required plenty of work to achieve her look.

The question is . . . Can the ordinary person achieve the perfection Jillian has realized?

How Much Time And Effort Will It Require?
Face it - Jillian Michaels has access to the best resources a woman could ask for. You know she sticks to a strict diet. You know she works out frequently. But she has the time and the commitment to achieve her fitness goals at age forty.

Can you get to the same goal?

Can you get a ripped physique?

According to the Law of Attraction gods and goddesses, if you want it, you can get there. The length of time to get there depends on you, your commitment, and your willingness to put in the work.

Your age doesn't matter.

Your starting measurements don't matter.

YOU matter.

Begin with the right mindset.

Start with the right diet.

And the workouts that create the look.

Start today.

Oh, and by the way, if you think it can't be done by the ordinary person, check out yumyucky.com.

Do You "Throw Everything At" Your Weight Loss Efforts?

2014-06-14T10:30:00.002-04:00

I've been reading a motivational book about making money.

It's based on the Law of Attraction; actually, it's about enabling this law in the money arena.

The author's mantra is "throw everything you can think of" to set yourself up for a positive attitude about money from visualization to goal-setting to creating passwords that reflect your attitude (maka$5000everymonth).

Here it is on Amazon:

Get Rich, Lucky Bitch!: Release Your Money Blocks and Live a First Class Life

What does this have to do with your weight loss efforts?

A lot.

Do you try a new diet for a few weeks and then give up when you don't lose the weight or achieve your "new you"?

What if you threw "everything you can think of" concerning weight loss for an entire month. In other words, it becomes your primary obsession.

How much weight do you think you could lose under these circumstances?

A lot more than you think.

What it means "to throw everything at it?"

Think "Biggest Loser."

The Biggest Loser participants think health and weight loss targets 24-7.

Obviously, it is impractical to live a normal person's life like the peeps on the TV program.

But you can make your health a major priority.

Here's a way to accomplish that (for at least a month)

In order of importance -

Get in the right mindset.
Pick a healthy (forever) eating plan AND STICK TO IT.
Incorporate activity in your daily life (walking, walking dvds, weight lifting, body weight training, exercise dvd). Refer to this article.

Commit to a month where your health is the number one priority. Of course, you cannot neglect your family or your job. But how can you engage in your job or enjoy your family if your health suffers? Hmmm!

Are You Over 30 Years Old? This 90-minute-per-WEEK Workout Is For You!

2014-06-05T08:21:00.002-04:00

A few days ago I posted an amazing article written by editor-in-chief of the oldest fitness magazine on the planet.

The subject: Why today’s workouts have it ALL WRONG.

And why they are WAY TOO LONG.

The time you spend in the gym is precious time. Steve has had the benefit of seeing the world’s greatest fitness pros train, and he’s witnessed first-hand that A LOT of them train less in the gym than “ordinary folk.”

That’s crazy!

Well, Steve and his wife Becky decided to write this article to let you know why:

1. Long workouts do NOT work.

2. Shorter workouts actually slow the aging process (long workouts age you FASTER).

3. The ‘exact’ system they use to get the job done in 90 minutes a week (not a day, a week!).

Here it is:
90 minutes a week to a summer-ready body!

Let me make this clear: This is 90 minutes a week of EFFORT. It’s fun, but it’s challenging.

And it works far better than long, drawn-out workouts if you’re over the age of 30.

Steve and Becky are in their 50s and look better than most 20 year old's.

Just go here and see their pics for yourself:
90 minutes a week to a summer-ready body!

NO hype. This is just a very ‘clever’ and efficient way of getting in and out of the gym (works without equipment, too) as fast as possible . . .

. . . while slowing the aging process outwardly, keeping you healthy inside, and getting the toned, trim body you deserve.

Enjoy the article!

valmillsy

P.S. There is NO obligation to purchase anything (the article is free, of course), but I would advise you to consider picking up their FULL 90-minute fat burning/muscle-shaping system while it’s still half price.

Why Working Out For More Than 90 Minutes A Week Can Make You Age Faster

2014-06-03T21:33:00.002-04:00

Did you know that exercising too hard for more than 90 minutes a “week” can cause you to age faster?

Neither did I, until I read this article from the editor-in-chief of one of the nation’s largest fitness magazines, Steve Holman.

Steve and his wife Becky wrote this article and said I could share it with my readers:

5 Steps To Looking 10 Years Younger

Steve and Becky ALSO share their 90-minute “miracle plan” with you.

( Just read the entire article and you’ll see what I mean. )

The System they perfected for the masses over the past 20 years is one of the coolest ways to get in and out of the gym (or home workout) in just 90 minutes A WEEK (not a day, a WEEK) — while you shed fat and shape muscle FASTER.

This is the “less=more” principle in action… and it WORKS. You’ll want to give it a shot:

5 Steps To Looking 10 Years Younger

Enjoy the article . . .

valmillsy

Best Diet To Lose Fat For Women Over 50 (NO Calorie Counting)

2014-05-28T08:01:00.001-04:00

www.bestmediterraneandietonline.com

I have been blogging for more than a year about the diet/eating plan that helped me lose a stubborn 20 pounds. The weight came off easily after I visited a naturopath who advised a low sugar, low carb eating plan coupled with moderate exercise and stress management.

After a few months on this plan, I lost the weight AND lowered blood sugar levels, blood pressure, and cholesterol.

More recently, I found out the hard way that this eating plan also should include high fiber foods and a fiber supplement.

When you put the plan together, it requires NOT counting calories or restricting food, but paying attention to the following:

Low sugar consumption (no more than 25 grams a day).
Low carb consumption (no more than six servings for a total of 120 grams per day of good carbs). Bad carbs are anything with white flour and white rice). Also, carbs should not be consumed after 5 PM. I'm also experimenting with gluten-free food, but that's another story.
High fiber consumption (35 grams per day) with a supplement of your choice. I'm stuck with Metamusil for the next few weeks but after that, I am trying PGX.

Note that this diet/eating plan closely resembles the Mediterranean diet.

This is my observation, and it is confirmed by the father of functional medicine, Dr. Jeffrey Bland, in his book The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life.

You can buy excellent Mediterranean diet recipes online at Amazon:

The Mediterranean Diet for Beginners: The Complete Guide - 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success

The Mediterranean Prescription: Meal Plans and Recipes to Help You Stay Slim and Healthy for the Rest of Your Life

Have fun losing weight and eating healthy,

valmillsy

The Surprising Technique That Increases Weight Loss By A Whopping 146%

2014-05-22T15:08:00.001-04:00

Sounds too good to be true. Suppose you lost 20 pounds. If you had used the technique I'm about to tell you about, you would have lost 20 times 2.46 or 49 pounds.

What if you have recently lost 40 pounds? Using this technique, you could have lost 98 pounds.

According to Dr. Mark Hyman,

Recent clinical studies have shown that a rather unusual technique increases the amount of weight you can lose by 146%. This is according to studies published in the Journal of Consulting and Clinical Psychology. More importantly . . . the results last long term.

So what is it? It's hypnosis or more correctly, self hypnosis.

Dr. Hyman promotes a hypnosis program of 7 CDs called Enjoying Weight Loss.

The technique works wonderfully for a large percentage of people. It helps with over-eating, portion control, and food cravings (including sugar).

But what if you want to know if it'll work for you and don't want to pay for 7 CDs?

You can buy a 4-star best-selling book and CD for less than $10 on Amazon, and see if it makes a difference.

Here's my recommendation (see my review by clicking here):

Enjoying Weigh Loss (new) is also available on Amazon for about $50:

What do you think? Do you believe you can hypnotize yourself into losing weight?