It gets easier each time!

As I got up today I wanted a cup of coffee and then read the paper, thinking about my afternoon nap!! That is the way I feel most days and now that I turned 60, its harder not to carry out this lazy day attitude! But I find that if I get into a routine, that means going to bed by ten and getting up at six, going to Bally Total Fitness(which is the gym I go to), is easier the more I keep to that routine! Getting enough sleep is essential for anyone, but particularly when as we age! A a routine as far as bedtime seems to work great for me! I have been trying to follow this for several months and I find my body accepting this and getting stronger as a result. It is true what I have heard for years, your body IS like a car! And sleep the gas I need to keep going!!

There's always something!

Everyday I go to the gym, I am surprised! Some people that go there think it is a social club, talking and chatting with anyone that will listen. While I am not against talking, in fact I do have a need for it most of the time, when I work out I am there to do just that! That is why I usually go early, between 6:30 and 7:30 am, with the older folks who want to get our workout done and go home to take a nap! And another thing, the older I get and the less money I have, the more important exercise is. Remember, exercise is a poor persons plastic surgery!

Church is a part of my exercise program!!

To some church might not be a part of your life and certainly you never thought of it as a part of an exercise program. But for me your emotional health affects your physical health! And my emotional health has always been enhanced when by going to church! When I go to the Bally (the gym I work out at), it does not seem to matter how much I lift or do cardio. If my mind and emotions are not positive and in sync, all the physical exercise I do not does not make me feel good. And for me going to church and believing in God are the main reasons my emotions are positive!! To feel in tip top shape physically you have to feel 100% emotionally, and for me that means church and God!

After the gym, I feel like a new man!

I just got back from bally, which is the gym I go to here in Michigan! During the Christmas season and these winter months, it is VERY important to get to the gym!! Not only do we tend to eat more of the food that we should not, but just the cold and yucky weather makes us want to crawl in bed till spring!! One of the tricks I use is to get up, go to the bathroom and look in the mirror.. NAKED!! That always seems to get me motivated to brave the cold and ice when I look at that whale looking back at me!! Whatever little trick you need to get to the gym or do your workout at home, JUST DO THE WORKOUT!! I always remember how good I feel AFTER that gets and keeps me going too, I want that guy in the mirror to be great and feel better about himself the next time we meet!!

Fall!! Don't let it be the excuse to fail!!!

Fall is a great season, brilliant colors, pumpkins, brisk cool winds, Halloween, and of coarse, great comfort food!! But just cause it is called comfort food does not mean it has to also mean unhealthy!! One of the purposes of this blog is to tell you what I believe will get us healthy and keep us that way as we get older. That is why whenever I see a recipe that can be made healthy I like to put a link to it on here! I know from my own experience that eating unhealthy, fattening food; ironically called comfort food, is one of the major reasons getting fit and healthy fails! I love to eat, but there is no reason why I, or you, can not eat the foods we like, just good healthy versions!!

Better butt!

Everyone wants a better butt! Not only is this good for your self-esteem, but it has many health benefits! Like any other muscle in your body, the glutes, or your butt, makes your body feel and work better if it is toned and strong! Whether you're young, or as in the focus of this blog, in the mature age group, toning and muscle strengthening is very important! The main thing I want to address is :DO NOT USE BIG WEIGHT! At any age, but specifically over 60, keep the weights you use low! It is much easier to strain or pull a muscle when we get older! Here is a great exercise to firm and tighten your backside as we all enter the "backside" of our life!! Better butt!

Never be content until you reach your goal!

Here I am, basking in the sun like a beached whale!! Since this picture I have lost 60 pounds but still have more to go to reach my goal. Some say its not good to keep a fat picture around to remind you, but I disagree! When I look at this, it keeps reminding me how big and hard it was to move with all this blubber! Also for me not looking at fat pictures makes me to happy that I am a reduced weight and get to complacent so I lose sight of the final weight I want to be at!
Always remember....... it is easier to keep your goal in sight by seeing where you have been!!

Secondhand Smoke Pictures Slideshow: The Dangers and Effects on Medicinenet.com

Secondhand Smoke Pictures Slideshow: The Dangers and Effects on Medicinenet.com

When will you quit?!

I am speaking of one of the absolute worse things you can do to your body, and to the body of others!! Smoking is an awful thing to do to yourself, and as we have found out, just as bad or worse for the others that breath your smoke in! Smoking is not only the number one cause of lung cancer, it is the number one cause of ALL cancers in women! Some people are just so stubborn, even to the point of killing themselves and others! I use to smoke cigars, and while you do not inhale, they still were bad for me! I know quitting is very hard but PLEASE STOP!,not only for you but for the other people in your life! As I said many times this is a site where I welcome your comments or suggestions in order to help us all have better health!

Sweet Potato Recipe

Ingredients 2 medium sweet potatoes 1 15-ounce can black beans, rinsed 1 medium tomato, diced 2 teaspoons extra-virgin olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon salt 2 tablespoons reduced-fat sour cream 2 tablespoons chopped fresh cilantro Preparation Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425ºF until tender all the way to the center, about 1 hour.) Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.) When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro. Nutrition Per serving: 351 calories; 7 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 11 g protein; 12 g fiber; 468 mg sodium; 541 mg potassium. Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

YES, exercise does enhance sex after 60!!

Once I turned 60, I thought my sexual activity would be greatly curtailed! The exercise that I do to lose weight will actually help, and in certain cases improved most facets of sexual activity, at least that is what most health professionals say! As I get older, exercise and diet have been a major factor in helping me lose weight and get toned. Naturally at 60. my body has to be trained slower and with less weight and less strenuous cardio workouts. But a very gratifying benefit I have found in taken better care of my body will greatly improved the sexual part of anyone's life, even us mature folks!
Now I have always had my friends tell me that this is the case with younger people, but I am here to tell you that my age is NOT a negative! Since sex is a normal part of life, I was always told that the older a person gets the less he or she would be able to, shall we say, come to bat? Ever wonder why older people seem to smile more? Have you noticed even the over 60 Hollywood crowd smiles more? I am pretty sure I have found the answer!!!

It is hard, but it feels good when I am done!!

I got up today like usual on workout days (between 5:am and 6:15am). And today was like allot of days, I did not want to go to Bally to put my body through what I call domesticated torture! But after pushing myself to do some warm-up stretches at home, I figured why not?! As is usually the case once I get to the gym, my mind and body start enjoying themselves! I have come to the conclusion that, while doing stretches is good for anyone before they work out, the older I get it is almost mandatory!!
And another thing, I do not need to have muscles the size of a VW bus!! Some people are intimidated or feel like they need to prove something by lifting, and eventually straining something! Believe me, I need all my parts working and not sidelined due, to what I like to call, misguided "big shiny muscle envy" My B.S.M.E. theory is just that, then again the acronym says it all! Go here for "senior" gym days!

This was one of THOSE weekends!!

We have all had them!! Those lazy weekends when your diet seems more like a race to see who can eat the most stuff that is not good for us!! With watching football, crappy weather, or just feeling down in the dumps; we have all been there! You know you should and you really want to, but you just can't seem to stay on the diet and exercise path that you have set for yourself! Well, this past weekend was just that for me!! It seems that the more I tried, the more shit I shoved down my gut!! NOT real shit, but was probably just as bad for me! But like I said many times before, when you know you have got off track, just hop back on!! And when you do get back on track it feels so good because you know that your goal of a thinner and a healthier you is at the end of the track!! For me, one of the hardest things to do in life is to take care of my health!! It is always hard for us to take care of our health and diet, and the older we get, the more disciplined we have to be!! Let all help each other to be get and stay in the best health!! Any recipes, tips, exercises, motivational thoughts are welcomed!! Go to this site for some great tips!!

It's still there, just hiding!

Yes, it is true!! As we grow older and fatter, certain parts of our bodies go into hiding! On my quest to a thinner, more healthy body, I too have found body parts that I thought were lost! Since I have turned 60 and have also lost weight, I wanted to share what and how you might uncover some too!! First of all, my butt, which instead of being down behind my knees is right where it should be, right under my back, nice and tight and cozy! The following worked great for me to find and firm this one fat-covered part of this mature body!

First you get on all fours and raise one leg at a time behind you as high as you can. If you have good balance, you could also raise the same corresponding arm!! This additional action will not only burn a few more calories but also work on that other disappearing part of our mature bodies; the firm underarm that has become parachutes or bat wings!!! This is an exercise that works extremely well, but it not that hard. At this age I am or do not desire to build anything or bust my ass, I just want to be as firm as I can with minimum effort!

When can I have pizza?!

For me the pizza or junk food thing is MOSTLY over!! I do not deprive myself of stuff I use to eat all the time, just most of the time! When I go shopping I still walk down the cookie aisle, but just that, WALK on by!! I envision what my favorite cookies used to taste like, then tell myself - OK...that's enough, and walk on!! Sometime I even eat pizza!... the trick I use is to once I eat something, then I forget about that food for at least two months and get back to my exercise and diet routine!! This works for me! Although my mind stills acts and thinks like it, my body is slower and reacts differently to most foods! Foods that I used to be able to chow down and not have a second thought about how my body would be affected by it!!! Bottom line - if you do indulge, get back on your journey to a better you!

Healthy Garlic Chicken Recipe

A friend of mine sent this recipe to me. Sounds healthy and delicious.

If you have any recipes that you would like to send me, feel free to do so. Make sure they are HEALTHY!







Ingredients
4    skinless, boneless chicken breast halves (about 1-1/4 pounds total)
    Salt and ground black pepper
1  tablespoon  olive oil or cooking oil
1-1/2  cups  sliced zucchini (1 medium)
3/4  cup  chopped green sweet pepper (1 medium)
1  medium  onion, sliced and separated into rings
2  cloves  garlic, minced
1/8  teaspoon  ground black pepper
1/4  cup  water
1  10.75-ounce can  condensed tomato soup
2  cups  hot cooked couscous*
1/2  cup  crumbled feta cheese (2 ounces)
    Lemon wedges
Directions
1. Sprinkle chicken with salt and black pepper. In a 12-inch skillet cook chicken in hot oil over medium heat for 12 to 15 minutes or until internal temperature of chicken registers 170F on an instant-read thermometer, turning once. Remove chicken from skillet; keep warm.
2. Add zucchini, sweet pepper, onion, garlic, and the 1/8 teaspoon black pepper to skillet. Add the water; reduce heat. Cover and cook for 5 minutes, stirring once or twice. Stir in soup. Bring to boiling; reduce heat. Cover and simmer for 5 minutes more, stirring once.
3. To serve, divide couscous among dinner plates. Place chicken on couscous. Spoon vegetable mixture over chicken and couscous. Sprinkle with feta cheese and serve with lemon wedges. Makes 4 servings.
4. *Note: For 2 cups cooked couscous, in a 1-quart saucepan bring 1 cup water and a dash of salt to boiling. Stir in 2/3 cup quick-cooking couscous. Remove from heat. Cover and let stand for 5 minutes. Fluff with a fork before serving.
Nutrition Facts
Servings Per Recipe 4 servings
Calories401,
Total Fat (g)10,
Saturated Fat (g)4,
Monounsaturated Fat (g)4,
Polyunsaturated Fat (g)1,
Cholesterol (mg)99,
Sodium (mg)827,
Carbohydrate (g)36,
Total Sugar (g)9,
Fiber (g)4,
Protein (g)41,
Vitamin C (DV%)50,
Calcium (DV%)14,
Iron (DV%)12,
Percent Daily Values are based on a 2,000 calorie diet

Always stay on track!!

I have said this before and I will say it till you tell me to shut up!! There is always someone that seems to delight in the fact that we don't do what we say. Sometimes it is people we work with, sometimes our "friends", it might be our family, or; dare I say it...YOURSELF!! Just as you set your goals in life, wife, kids, job you want; setting and staying on track with your health should be in your top five!! The goal I have set for myself is to be in the best health and weight I can! And I hope to inspire some of you or at least offer some hints and ways to help us all care about ourselves first and foremost!! Without your health, life is like rowing our boat in quicksand!
Eating good is so essential to losing weight and better health! I want to start including recipes that I think are great for our new life of great health! Please feel free to send your healthy favorites along with your comments!! Let's get out of the quicksand!

It is true!!! - you have to make lemonade

I have always thought that the statement about making lemonade when life gives you lemons was corny, but I have found out how very accurate it is!! While this blog is about my journey to get in better physical shape, I have also found out that the mental aspect of life is equally important!! Several years ago I was diagnosed with Ataxia. I had never heard of this before and when I found out what it was I wish I never did!! Needless to say, exercise and controlling my health has gotten tougher, along with all facets of my life. I am talking about this because most of my life, I have not given much consideration how much what I think affects me. Your mind IS a terrible thing to waste!! Since part of my brain is actually affected, I have to max out what I have!! I have learned that while you can train your body by exercise, you can also train your brain to act the way you want!! Walking is one, albeit one of the simplest ways to do this! Walking, especially on a treadmill is very beneficial for both the mind and body!!!

If you hit a bump in the road, take another path

One of the things I have learned about trying to lose weight and stay in shape is that it is a full time job! If one day you go off track, jumping back on is essential. Staying moving is very important, and I don' mean getting up to forage in the fridge! A bump in the road for me is sometimes not wanting to excersise or eating foods that I know I should not. Whatever your "bump" is, the most important thing is that you find a way around it to get to your goal!!

Eating better is so essential!

One of the key steps in my journey to better health is food. There are so many diets and foods that people tell you to eat. The key - USE COMMON SENSE!! Like our mothers told us, fruits and veggies are the best for you! I have this one thought that guides me - if I know it is good for me, I eat it! So right away that takes away fast food!! Just cause something tastes good does not mean it is good for you. For me very little meat and white flour is a great start! On my journey to take better care of my body through food and excersise I have had some great help! I watch Dr. Oz and The biggest loser to get some good tips, both about exercise and food.

Health and exercise helps

I am 60 and entering a new phase of my life!! This blog will hopefully help and inform as we take this journey together! I am starting out by posting a picture of me when I was fatter, YES I SAID IT!!, we should know that we are fat!! There is a big misconception here - this fat person was not that jolly! Let's face it, our weight is not laughing matter!

P.S. The cigar is gone and so is 40 pounds!!!