So tired today

July 30, 2013
Wow feeling more than my age today, its been to busy here, I can't wait for Watkins Glen , I think I will sleep all the first day.  Trying to keep the kids busy, we swam yesterday after the gym, then made Barbie doll dresses in the afternoon, today they each did 2 paintings, so I have just cleaned that up after the splash park and beach, they both had a bath as they had sand every where and Keyra some how managed to get her hair in her black paint lol. I am just relaxing for a few minutes before they come back from the neighbors.
We have the Glebe Center tomorrow so no gym time for me, I'll get there on Thursday.
Today's Quote:

 

Gramma camp is on again,,

July 29, 2013
Well the grand-kids arrived yesterday, we picked them on the way home from the wedding. So far today we have been swimming and have created our own barbie dresses.
The wedding by the way was fabulous, we had a great time, the food was wonderful and the bride and groom looked magnificent. The children were all behaved and danced till the early morning hours.
My Dad came down from Toronto, with his wife and 2 children from his new marriage, they are 29 and 27, so that makes Dad 89, he gets around really well, but has Alzheimer, sad to see, he can get lost in a hall way, Chris his son was never far behind him keeping a watchful eye. Mom made it to the wedding and she looked great, I put a flower in her hair and I think she was grateful, she used a wheel chair most of the day, it was just easier, there was so much she could have tripped on. I will add a few photos.
I went to the gym this morning and increased my weights again, I feel good, I had to take my grand kids with me and they were pretty good, they did some stretching exercises in the gym, I must remember to take my camera next time we go. 

Top is the ring bearer and flower girl, children of the bride and groom, I loved the bouquet, the bottom picture is My Parents and brothers and sisters

Today's Quote:

TGIF

July 26, 2013
Today was weight day, so I did 30 minutes of cardio and then did my weight routine. I actually found it relaxing today, I was very careful not to over extend or use my right shoulder.
I did have an appointment with my Dr. today to see her about the specialist she sent me to and she was not happy, so she is sending a referral to a radiographer and hopefully I will get a call in the next couple of weeks. I made an appointment to see her when she returns from holidays.

Is protein your secret weight loss weapon.

You'd think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. "Many women perceive foods that are rich in protein as being high in calories or fattening,". This isn't the case, but diehard counters know that most proteins will cost you a few more calories than fruits and veggies will.

What's more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy,"
That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

Consider this: a study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.

The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight If both apply, shoot for an amount somewhere in the middle—around 130 grams.

Even more important: Aim to get at least 30 of those grams at breakfast. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.

But not all proteins are created equal. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.

Today's Quote:

waxed and ready to go

July 25, 2013
Well I saw the Dr yesterday it was pretty much a waste of my time, he doesn't do the injections in the shoulder any more because he said he was never that good at it and felt he caused his patients more pain than he actually helped them so he gave me a referral for a radiology department in Hull. Not sure why my family Dr couldn't do that. The good side is he didn't charge me extra. I must remember to make that call today.
I went for a walk last night, and then hit the gym for an hour this morning, came home, showered and headed to get groceries and eye brows waxed. This is very new to me, but my eye sight is so bad since chemo that I can't see to do them anymore myself, I use to get them threaded when I lived in Australia, and have found it hard to find anyone that does it here, so I had to cross over to the hot wax realm. So far so good. 
My husband has decided to try to be a bit healthier, he realized that just in his coffee a day he has 14 - 16 tsp of sugar, so I have purchased stevia for him to try. Below is some alternatives to white sugar.

Alternatives to white sugar

Want a little less white refined sugar in your bowl? Some people sprinkle artificial low- or no-calorie sweeteners because they're counting calories, or because they're trying to avoid the sugar rush-and-crash cycle that can wreak havoc on the blood sugar. Others simply seek a less refined (i.e., processed) source of sweetness but want to consume natural sweeteners rather than artificial ones. Here is the sweet and lowdown on 10 alternatives to white refined sugar that you may be able to find on shelves of supermarkets or health food stores.
Agave nectar: This sweet, syrupy nectar is extracted from the agave, the same succulent desert plant used to make tequila. Agave is a bit like honey, though sweeter and thinner, and with fewer calories per tablespoon. Since its flavour is so potently sweet, you'll also use less of it, trimming the calorie count considerably. Another perk of agave nectar is that it is low on the glycemic index, meaning it releases slowly into blood, gradually raising blood sugar levels and avoiding that rush you get from white refined sugar.
Brown rice syrup: You get brown rice syrup when cooked rice is fermented and strained and the liquid is simmered to a syrupy consistency. The process yields a mildly sweet flavour. Brown rice syrup is mostly maltose (white sugar is mostly sucrose). Use it in the same ways you would use honey, stirring it into hot beverages or spreading it on bread.
Brown sugars: Brown sugar is just sugar with molasses in it. But not all brown sugars are created equal. That's because the sugar-making process can go off in all sorts of directions, creating many different types of brown sugar. Brown sugars are comparable in calories to white sugar, but with more vitamins and minerals since the molasses is still in the mix. Depending on the coarseness of the grain, unrefined brown sugars go by many names, including turbinado and the trademarked names Sucanat, Rapadura, and Sugar in the Raw.
Chicory root: The roots of the chicory plant have long been cultivated and added as a flavour to coffee-like beverages. Chicory root also contains inulin and oligofructose, complex carbohydrates, which lend chicory a mildly sweet flavour. They are extracted from the root through a specific process. Inulin and oligofructose add fibre to food products and are used as a sweetener. Chicory can be found on its own or sometimes as an additive to high-intensity artificial sweeteners, including aspartame.
Date sugar: You probably wouldn't want to stir date sugar into your coffee - unless you take your coffee crunchy. That's because date sugar is not a smooth syrup or sugar-like crystals; it's actually just dried dates that have been very finely chopped. Since dates are a high-fibre food, that's a bonus for a white sugar substitute. While it may not mix well with liquid, this coarse, brown powder can add a pleasing and quite sweet flavour to baked goods.
Honey: Bees feast on flower nectar and share the sweet results with us as honey. Because it is nearly as sweet as sucrose, honey can be substituted anywhere you'd usually use white table sugar. At 64 calories per tablespoon, honey may not be a dieter's first option, but since it so sweet, you may not need to use very much. It also contains trace amounts of minerals that the body needs. For those monitoring blood sugar, honey acts in much the same way as table sugar; that is, if you eat too much it could cause a spike in blood sugar. On a sweet side note, honey can soothe a sore throat and quell a cough.
Maple sugar: Boil the sap from a maple tree for long enough and you will get maple syrup. Keep boiling it for longer, and you'll eventually be left with a solid maple sugar. Mostly made up of sucrose, maple sugar has fewer calories per tablespoon than white table sugar. Its super-concentrated sweetness may allow you to use less of it. Sub it in baked goods for a flavourful and powerful sweetness.
Maple syrup: If you've ever slathered a pancake in maple syrup, you know just how sweet it can be. Well, why save all that sweetness for weekend brunch? Maple syrup has comparable calories to honey, but fewer than white sugar. It also contains the mineral nutrients calcium, iron, zinc, and manganese.
Molasses: Molasses is the syrupy-thick leftover of the process that turns sugar cane into the white table sugar we know and love. But not all molasses tastes the same or has the same nutritional value. To make molasses, sugar cane is crushed to get to its juice, which is then boiled until it crystallizes into sugar. One boil will get you first molasses, quite sweet and full of sucrose, and a second boil gets you second molasses, a little less sweet. A third boil yields blackstrap molasses, more bitter and definitely an acquired taste. Blackstrap molasses is a favourite supplement in health food circles because it contains hefty amounts of vitamins and minerals, including calcium, copper, manganese, magnesium, potassium, and iron. Whichever molasses you choose, use it like honey or other syrups: Stir into beverages or add to recipes in place of other sugar. It's a popular addition to gingerbread, pumpkin pies, and baked beans.
Stevia: This natural sweetener is created by squeezing and purifying the liquid from the leaves of the stevia plant. Powerfully sweet, a tiny bit of stevia goes a long way, a fact well known in Japan and other countries where it has been used as a sweetener for decades. In Canada, stevia is approved as a sweetening agent in natural health products. The US Food and Drug Administration announced in December 2008 that a certain highly purified extract of stevia was safe to consume, and many companies leapt at the chance to add the zero-calorie sweetener to their products.
How much sugar are you eating each day?
Have you tried any of these substitutes?
Today's Quote:

Art tuesday

July 23, 2013
Well today I started a new painting, it will be donated to my brother's charity golf tournament. This year they have decided to donate all the proceeds to the Breast Cancer Foundation, since this disease has impacted our family. Me in particular, so this years funds will go to a very worthy cause again, in the past they have donated to the heart and stroke fund, in remembrance of our brother who died of a brain aneurism at 42.
This weekend we will all be together for a wedding, its so nice to see everyone. My Mom is even going to attend, hopefully we can get some family photos done. My husband is a decent photographer so he will be sure to take his camera and tripod.
I can feel that I did weights yesterday, I have a few sore muscles here and there. So today I just did an hour on the elliptical machine and will try the weights again on Thursday, I won't get to the gym in the morning as I have to leave for Ottawa by 8am to see a specialist about my right shoulder.
Today's Quote:

Ahhhh the kids have all gone home,

July 22, 2013
Yes the house is quiet today, everyone has gone home, Sunday brings about round 2, my granddaughters come for a week. We had a pretty good week, the Museum of Civilization, movies, fishing, the beach, we even went bowling. 
I went to the gym this morning and did 30 minutes on the elliptical machine and then did my weight routine and I increased the amount of weight where I thought I could, I finished off with some crunches, I read the paper wrong and thought it said 3 x 30, so I did 90 crunches, then I read it closer and it said 3 x 20. Oh well their done now, lol

Rewards for dieters

• Reaching a goal
• Exceeding a goal
• Improving on your own performance
• Having energy to do more
• People noticing your improvements
• Experiencing body image changes visually
• Incentives - new clothes, a special outing, a dinner at your favorite restaurant

Do you give yourself a reward for your hard work?
What have you noticed on your weight loss journey? 
Today's Quote;

TGIF

July 19, 2013
Well its finally Friday, and suppose to be another scorcher, I am looking so forward to sleeping in tomorrow.
The younger kids go home tonight, the oldest on Sunday. I'll need a break after that.
I went to the gym this morning and did my usual hour on the elliptical.

Weightlifting for Women Over 50

Weightlifting after the age of 50 is one of the best ways for women to maintain optimal health and minimize the effects of aging. Maintaining your strength by lifting weights will improve the quality of your life, allowing you to tackle your daily chores with ease and have the energy left for hobbies and activities you enjoy.

Reasons to Lift Weights

Women begin losing muscle mass around the age of 35, and the process accelerates after menopause, or around age of 50, unless you strength train regularly. You can preserve your precious muscle and develop beneficial new lean muscle mass by lifting weights. Also known as strength and resistance training, your body responds immediately on a cellular level

Benefits of Lifting Weights

You have about 700 skeletal muscles that account for approximately 23 percent of your total body weight, according to Z. Altug in "The Anti-Aging Fitness Prescription," and keeping those muscles healthy and strong will help keep you independent and vibrant into your 60's and beyond, as well as giving your arms and legs a lean, toned appearance. Lifting weights not only keeps your muscles strong, but increases bone density as well, reducing the risk of fractures among women over 50.

Types of Weight Lifting

Types of weight lifting include the use of selectorized weight machines that are specifically designed for a particular body part. They are very safe and effectively isolate the muscles. Cable machines and free weights are other options that challenge more muscle fibers than machines because of the increased range of motion. Body weight exercises like crunches, push ups, pull ups and dips require no special equipment and are functional.

Misconceptions about Weight Lifting

If you are worried about bulking up if you lift weights, you can put your mind to rest. Many women still have the misconception that they will become too muscular or masculine if they lift weights. That is simply not true. Women do not have the testosterone levels required to build massive muscles. If you are over the age of 50, you should be more worried about sarcopenia, the inevitable loss of muscle that comes with age, rather than building too much muscle.

Warning

If you have never lifted weights, you would be wise to hire a personal trainer who specializes in training women your age. As you know, your body is different after age 50 than it was in your 20's, and the differences need to be respected. A qualified trainer can provide you with a balanced strength training workout, teach you proper form and technique, and keep you safe to ensure optimal muscle building benefits.

Have you got plans for the weekend?

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