Staying active and getting outside more

Staying active and getting outside more

I recently went on a walk with a women's group by the seaside to a local pier and back.  It took us about an hour in the late afternoon. The time went by quickly chatting and enjoying the scenery in the breeze.  I regularly walk around my local area in the afternoon and sometimes go to the seaside but its nice to share a longer walk with others now and then.

I heard a couple of reports recently about Australians habits so I thought I'd mention them on here:

The first one mentioned how Australians tend to spend 90% of their time indoors.  One of the down sides of this is that some inside and home furnishings can be bad for our health and immunity.

Apparently one thing you can do is add a plant which improves the air by 25%, but getting outdoors more often is also a good idea.

Another report said that 9 million Australians are inactive.  I saw a couple of examples of remedies:

Victoria Secret model Kelly says she walks about 30 klms a day to be ready for the runway shows.

Luckily we don't have to go to these lengths, but a regular 30 minute walk is available to most of us.

Runners who participate in the Park Run project at their local park find that hits the spot for them.

You can find out more information on the following site under "Free and Active".

www.medibank.com.au

Happy walking or running

BarbeJeffs@hotmail.com

WL4MBS

You Deserve It! - in moderation

You Deserve It! - In Moderation

"You deserve it" is one of those slogans used by businesses who want you to eat their food or drink or buy their product.  This is ok on the surface, but if you take their advice too much and too often you will end up fatter with less money to spare.  Eg. too many trips to the local café, bar or mall.

The above small pavlova was given to me and I was happy to enjoy it on occasion.  If you have small treats occasionally there will be little impact on your health or wallet.  However when someone buys a packet of several desserts I tend to share them around or give them away.

If you think you deserve to be -

• happy
• healthy
• wealthy
• relatively guilt free
• in control

don't be sucked in too often by signs with slogans like the one above.  

Why not find better ways to relax and unwind like -

• meditation
• walking
• watching a movie
• talking
• play

- that don't come with a high price tag.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

Fast Food makes some people act crazy

Fast food makes some people act crazy

An example of this is when someone literally lept through the window of a drive through fast food outlet when they didn't get the fast food they wanted!

Another recent example was all those people in America lining up for that limited re-release of a sauce at McDonalds and chucking a huge tantrum when the store had run out.  (even granted it was also a reminder of some tv show they used to watch)

One woman even scored a car free from some man who couldn't bear to miss out and swapped his car for some sauce (if only it was us who'd got the car hey?).

Anyway below is just an example of how much more healthier food you can get instead of fast food.

Let me know if you have any similar stories to share.

Cheers

Barb

BarbeJeffs@hotmail.com

WL4MBS

The Dangers of too much Fat Talk

I like the use of the "You are Beautiful" song on this video



I see on You Tube there has been a "Fat Talk Free Week" for a while now and even a site called

www.endfattalk.org



What started me thinking about it was an article I found on www.psychology.org.au



It mentioned a survey that found 4 out of 5 women experienced "fat talk" about their appearance or someone else each week - which has a negative impact on body image.  There has been link found between engaging in "fat talk" and body satisfaction.



70% reported making negative comments about their own body or appearance or someone else's.

50% reported hearing someone else engaging in "fat talk".



I just thought it was worth being reminded that although it's good to aim for self improvement, it's not helpful to focus on our own or others faults too much - let alone discuss it regularly.  It does ourselves and others no good to focus on the negative and not see the positive aspects of people in general.



Cheers





Barb



WL4MBS

Chance to dress Retro @ David Bowie Tribute

Chance to dress Retro

Finally got to wear the colourful tights I'd bought at London markets years ago.

Also good excuse to wear my old aqua velvet wrap and suede boots.

David Bowie Tribute

Heroes & Villians @ my local festival

Heroes and Villians with me at my local festival.

Neighbour and I got a few bargains at a nearby garage sale and even a free dev. tea at an op. shop.

What are you willing to give up?

What are you willing to give up - to replace with healthier options?

Some of the foods I've given up having regularly include:

• white bread - replaced with rye
• sweet biscuits - replaced with plain like arrowroot
• high sugar cereal - replaced with low sugar/fat
• orange juice - have occasionally out

Others food and drink I've cut down on include:

• full cream milk - replaced with skim or rice 
• sugar
• fat
• salt
• caffeine - replaced with low caffeine
• chocolate
• meat
• alcohol
• wheat
• peanut paste
• takeaway
• margarine
• oil

There are a few things I still allow myself sometimes, like jam on toast.

What have you cut down on to achieve your health and weight loss goals?

Cheers

BarbeJeffs@hotmail.com

WL4MBS

Lets talk portion sizes

Let's talk portion sizes 

Here are a few things people can do to keep their food portion sizes reasonable -

• follow the ratio of vegetables to meat of at least 2/3 vegs to 1/3 meat
• aim for a fist size of lean meat per meal
• cut the meat in half and save some for lunch the next day (as I did with the above)
• use a smaller plate or one with a border to remain within (as above)
• measure food in smaller quantities and bag/freeze for later
• when buying healthy snacks you can put them in smaller bags or buy pre sorted

Just a few suggestions that there are ways around most food quantity issues.  Whether at home or out and about there are ways around having too much of a good thing.

Cheers

BarbeJeffs@hotmail.com

Cafe coffee calorie choices

Café coffee calorie choices

It's helpful if you want to keep your weight in check to realise how different the amount of calorie intake can be from one beverage to another.  This is certainly the case if you have a daily or regular cuppa from a café out and about.

Take for example a cappucino @12 fl.oz is 120 calories/75 with skim milk.

Also keep in mind a cappuccino @8 fl.oz is 73 calories = 20 minute walk

Here are some other examples I got from looking up café websites -

• Expresso         1 calorie
• Long black      3 calories
• Piccolo latte  46 calories
• Chai latte     912 kilojoules
• Chai tea       727       "
• Hot choc      901       "
• Flat white    476       "
• Hot mocha 1002       "
• Iced tea        387       "
• Tea (black)    56       "
• Tea (herbal)    0        "
• Tea (green)     0        "
• Iced coffee   775       "
• Juice             588       "
• Soft drink     640       "
• Smoothie    1274       "

I found this very enlightening and a reminder to think twice about what I would choose when I go out to coffee with a friend or just stopping for a break.  I don't choose the chai latte as often as I used to.

Also I've noticed how friends like you to share what they are having if you don't buy a "treat".  It's a good way to half the calories in a way, just as long as what they buy isn't too calorie heavy.

So you can still go to cafes if you are just "mindful" of your choice and what you have in it or with it.

Cheers

Barbejeffs@hotmail.com

Healthy low fat takeaway food

Healthy low fat takeaway food

Just a reminder that eating out or buying takeaway can be as easy as going somewhere like Subway.
I don't go there that often myself but the food is fresh and healthy and low cost.  It's hard to beat and even my fussy friend went there with me last time and enjoyed it.

Here are some of the filling options on their six inch sub sandwiches with fat content -

• Veggie Delite     2.5g fat
• turkey                 4.5g fat
• ham                    3.6g fat
• roast beef           4.0g fat
• roasted chicken  4.4g fat

Of course you choose what type of roll, vegetables and sauce you like.  Surely a minute or two to choose the taste you like is worth it.

Even a snack like a fruit yoghurt is only 2 grams of fat.

There are various other takeaway outlets with healthy options to choose from.   If you take a moment to think what would really make your taste buds, body and purse feel better.

Let me know if you have any ideas or favourite places of your own to share.

Barbejeffs@hotmail.com

WL4MBS

Food Shopping Trip tips

Food Shopping apparently takes an average of 37 minutes and most people go a couple of times a week.  Here are some tips I've heard to help make the experience as fruitful and painless as possible:

• never shop hungry
• schedule at a relaxed time
• shop when the store is least crowded
• always shop with a list and stick to it (to avoid unplanned temptations and extra costs)
• shop the walls (away from the unhealthy junk food isles)
• don't wander, be purposeful
• select refrigerated food and frozen vegetables last

I've also seen there are list making apps like Scan 2 List (free on www.itunes.com)

I'm used to the old fashioned way but it could make life easier.

Happy grocery shopping?

BarbeJeffs@hotmail.com

WL4MBS

Happy Easter and Moderation in everything

HAPPY EASTER!and Moderation in Everything

There's nothing wrong with a bit of chocolate etc. on special occasions as long as we don't go overboard and regret it later.

Eat slowly and savour the taste of food

Relax and chew food (up to about 30 times)

Have enough to feel satisfied which is sometimes just a couple of bites

Listen to your body

It takes up to 20 minutes to feel full

Learn to stop and pause and put your utensils down

Eat when you feel hungry and stop before you feel totally full

It's ok to leave something on your plate or for later

Have some water or talk to others

p.s. Eat before you are light headed, have a headache or your stomach is really growling

BarbeJeffs@hotmail.com

Have you been avoiding having your photo taken?

Have you been avoiding having your photo taken?

We may not have to worry about the paparazzi photographing us before we are ready, but we may have gotten into the habit of avoiding photos or situations if we don't feel we look our best.

Instead sometimes we might even have "frenemies" who deliberately take a bad photo of us to try to show us up or put us down.  Whether it was meant to be a bad shot or not it can be a blessing in disguise if it becomes our "wake up call" to finally take action and begin to change to a healthier life.

So a "bad" photo can contribute to us seeing the need for new eating habits and more exercise so we start to look and feel better.  Doing it for yourself is the most important motivation regardless of what others think.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts for how I lost weight gradually and safely.

Begin exercise slowly

Don't start too fast like Olly on his obstacle course

Begin any exercise slowly and learn to pace yourself, especially if you are not used to that activity or any activity at all.  It will mean you are much more likely to enjoy it and keep it up on a regular basis so it will make a difference to your health.  Too many people get carried away like Olly and throw themselves into an activity, only to get hurt, disorientated or give up.

Consult a doctor before starting any new exercise routine if any of the following apply to you -

• you have a medical condition
• are having any pain
• never exercised before
• are over 45

You can always increase the amount of time, effort and speed you do any exercises once you get used to it.  It's important to make a start and find activities that work for you.

Olly looked very hardy and enjoyed his time on and off the obstacle course from what I saw.

We don't have to do things perfectly, but we should try get into the routine of doing some activity each day for health, fitness, fun and general well being.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

Food Craving Control tips and twirl a squirrel champ

Food Craving Control Tips - avoid the above

1.  Stop for a moment.

2.  Get away from the food. (take several deep breaths)

3.  Do something else now:

• go for a walk
• call someone (or text)
• listen to music
• meditate
• surf the net
• read
• write
• laugh (watch a show or video as above)
• dance
• take a shower
• go for a drive
• do a crossword
• play a game (not as above)
• draw
• think of goal reminders
• play or read affirmations

In about 15 minutes the craving will be long gone and you will have saved yourself from making an unhealthy choice.  You will be closer to your goal.  Of course you can add your own ideas to the above list.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

Lighten up and lose some weight

Lighten Up and lose some weight for mind, body and soul

There are so many benefits to letting go of excess weight.  Here are just a few to think about -

Benefits for your mind

• no more guilt over food
• no more focusing on your weight
• not worrying what people think
• more confidence

Benefits for your body

• feeling lighter physically
• able to do more of the things you enjoy
• more energy to burn
• healthier and less strain on your joints

Benefits for your soul

• freedom to be yourself
• focusing on your purpose
• putting energy into what matters
• letting go of other clutter in your life

You can make your own list.  Whatever inspires you to see that you are worth it.  Whatever motivates you.  It could be playing a sport or playing with your kids.  Just making a start to eat healthier, move more and have more energy.  Doing more actually gives you more energy once you get going.

Check out my first 10 posts to see how I did it.

BarbeJeffs@hotmail.com

WL4MBS

What upcoming event will motivate you to lose weight?

What upcoming event will motivate you to lose weight?

Here are a few events people sometimes find are a reason to get the weight off -

• school reunions
• family reunions
• celebrations
• looking for work
• looking for a partner
• weddings

Once I read how women's weight can go up and down during the events in her lifetime -

• during courting average loss 2kg
• in a relationship gains 4.5kg
• for wedding loses 3.6kg
• having kids gains 6.5kg
• after kids loses 4.7kg

It is good to have something to motivate you to make healthier choices and lose some weight if you need to.  However it was better for me to do it at my own pace for health reasons without the added stress of one particular event coming up.  By the way I did go to a couple of reunions which is always interesting to say the least.

Was there an event coming up that motivated you to lose weight? 

BarbeJeffs@hotmail.com

WL4MBS

Counting calories, fat and sugar help

Counting calories, fat and sugar

It is important to have at least a reasonable idea of the calories, fat and sugar content of food.  You don't need to count every calorie which would be both tedious and boring.  However educating yourself will help you to make healthier choices and keep your weight under control.

For example I found out that an average muffin is about as fattening as have a piece of cake.

Having no more than 30 grams of fat per day or in any food is ideal.

Some of the ways you can find out the most important contents of food as far as weight management and nutritional value are -

• Having a small reference book like the long standing one above by Allan Borushek
• Checking the food label contents per 100g on packaged food you buy
• Googling the food item for a breakdown of the contents
• Checking menus and restaurant websites

The more you know the easier it will be to make an informed decision.  Remember to watch for the hidden calories in flavoured drinks.

Good luck

Any queries let me know.

Barb

BarbeJeffs@hotmail.com

WL4MBS

Dealing with opposition to weight loss

Dealing with opposition to weight loss

There are many ways you will be confronted with opposition on your weight loss journey.  I was surprised and a bit confused when I first saw this sign outside a café and then on the internet.  It does get your attention using humour to try to get you to their way of thinking so you'll spend more.

However you look at it people will try to play on your fears or tempt you in to do what they want.  The problem is you want to lose weight and be healthier so this doesn't fit in with your goals.

Some of the people and things you will have to learn to deal with include -

• Friends
• Family
• Co-workers
• Groups
• Parties
• Lunches
• Dinners
• Advertising
• Shopping
• Yourself

Ways to put opposition to you changing to healthier habits in it's place include -

• putting yourself first
• planning ahead
• having alternatives
• choosing the healthiest option
• eating beforehand
• being honest about your goals
• saying you have to for health reasons
• saying you have had enough for now
• politely declining their offer
• choosing a different café or restaurant
• making your own choices
• avoiding trigger foods and situations
• resting if you are feeling tired or stressed
• focus on enjoying other things besides food
• keeping away from the food table
• reminding yourself of your goals

It takes a bit of practise but it is surely worth it to be firm with yourself and others and stay focused on getting in shape and healthy.  The alternative is more guilt, self loathing or ill health.  So learn to have your "treats" if and when you choose to at special times now and then.  Don't please others too often at your own expense.

Cheers

Barb

p.s.  If the people around you won't accept the new you and continue to try to undermine you, you may have to see less of them or get rid of them from your life.  Also it's better to be a good example when you can, rather than try to convert others who may not be ready yet.

BarbeJeffs@hotmail.com

WL4MBS

How do you think you measure up?

australia.gov.au/MeasureUp

How do you think you measure up?

There are a few ways you can measure whether you are in a healthy weight range or not.  The usual checks we can use to see how we are doing include:

• weight on scales
• waist measurement
• BMI or body mass index (fat measurement)

Weight on scales is fairly straight forward to measure.  For example I am around the middle of the

healthy range for my height between about 55 - 65kg. 

You can google a scale to see what range is healthy for your height.

Waist measurement - between the bottom of your ribs and the top of your hips -

  women over 80cm

  men over 94cm

could be putting their health at risk.

BMI is calculated by your weight divided by your height squared.

Mine is under 25 now fortunately which is the healthy range for women.

This might help give you some idea to get an overall picture of where you stand

BarbeJeffs@hotmail.com

WL4MBS

Going further and a further away for a day

Going further and further away for a day

Recently during the holiday season I finally went for a drive and rediscovered the Gold Coast again.  It had been years since I'd bothered to go since I favour the North Coast scene more if I do go.

After driving past the new stadium at Broadbeach ready for the Commonwealth Games next year,  I stopped at Burleigh Heads.  I had a sandwich I'd brought with me for lunch to save on costs and calories.  I then went on to the upgraded Pacific Fair shopping centre to browse.  I stopped for a cuppa on the balcony by the waterway with Jupiters Casino in sight.  The trams were nearby.

I ended my time at Surfers Paradise (in the distance in the photo above).  I was impressed by the long wide boardwalk they'd built a long the beach front being used by holiday makers and the odd skate boarder.  Great posters of the old days too.  After trying some arm resistance equipment out, I walked a long to Surfers where I bought a drink before getting back to my car for the drive home.

Anyway I wanted to get across that sometimes it helps to -

• go a bit further on your walk
• enjoy a change of scenery at a different location
• shake up your routine
• take time out to get away for a while
• be inspired
• be surprised
• be refreshed by change
• be open to new possibilities

BarbeJeffs@hotmail.com

WL4MBS

Get moving and outside 4 Mind Body and Soul

Get moving and outside for mind body and soul

I need to take my own advice today and get outside soon.  I do like my afternoon walks locally of course but a reminder to get moving after the festive season doesn't go astray.

With our hot weather here lately the tendency to conserve energy is there.  Yesterday I was enjoying a good book on the porch but I think I should get moving more today and get outside for a change of scenery as well.

I was reminded of the importance of movement again this week for overall health.  Sitting around for too long is just not good for us.  Exercise of some sort is more than just to maintain our weight and get fitter.  We need some activity, fresh air and stimulation for our mind body and soul.

So I hope you will join me is making a move to become more active and explore what is out there to enjoy as the year begins again.  The weather doesn't have to be perfect and you don't need a lot of money to enjoy yourself.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

New Year Review and Resolutions

May the force be with you;)

New Year Review and Resolutions

Happy New Year!

I had a break from blogging over the festive season due to visitors and going out and about as you do.
We had a fun for the most part but there are always surprises and ups and downs as you know at this time of year.  Now the family visitors have gone I have more time for things like blogging.  At least you get to catch up with people and go places you don't normally in the holidays.

I did an end of year Review just before new year's eve as Marie Forleo suggested  -

1. What were you most proud of during the past year?
2. Which mistake/lesson can you learn most from?
3. What (story) can I let go of?

As far as Resolutions for the coming year, here are a few suggestions from Susan Jeffers -

1. Create specific resolutions and goals
2. Take personal responsibility and make a commitment to yourself
3. Create a timeline for achieving measurable goals
4. Follow through
5. Have faith in yourself and your objective

I'd like to add, besides the obvious commitment to a lifestyle of healthy eating and exercise, I find it can be the timeline I set for achieving my goals to be challenging.  I think you have to find a balance between making it happen and being realistic about what you can really expect to achieve in a year.

As I've said before I want it to last and become a life long habit so I didn't rush weight loss and made gradual improvements.

Cheers

BarbeJeffs@hotmail.com

WL4MBS