I was asked to contribute a guest post by Sue Loncaric for her Website Sizzling toward sixty. Sue’s passion is “helping and encouraging women in midlife to reach their full potential living a healthy & active lifestyle”. I encourage my readers to have a look at her website because it has so many resources for women in their midlife to inspire and guide them to live a healthy life. Sue lives on the Gold Coast and we’ve never met in person but I look forward to having a coffee and a chat with her when we are no longer social distancing.
This was my first guest post and I feel very honoured to have been invited to take part in her series Aging Well Living Well. I talked about some of the challenges I have faced in my life and how I overcame them to arrive at this point in my life. Here is an excerpt:
I want my remaining years to be as healthy as possible so I strive to overcome my health issues and live the healthiest version of my life as I can… No matter what your issues are, whether they are physical or mental, a lack of money or support, it is possible to live the healthiest version of yourself. Do what you can rather than focusing on what you can’t.
Keep on Track with your Healthy Diet with these Ideas for Snacks
It can be very difficult to keep on track with your healthy diet and often the biggest blow-out is caused by the snacks we eat. Some snacks have as many calories as a full meal and the food is often high in salt, saturated fat and sugar. Before you know it, you are hungry again and reaching for another packet of chips.
I have put together a list of snacks which are filling, nutritious and healthy. Snacking on each of these options will improve your diet, rather than detract from it.
One of my biggest concerns with my weight was my waist circumference. My waist measured 109cm (42 inches) when I started on my journey. This put me at a much higher risk of type 2 diabetes, heart disease and cancer. An ideal waist measurement for women is 88cm (35 inches) or less, and men is 102cm (40 inches) or less. Anything above this is classed as abdominal obesity.
All the extra weight I was carrying was fat, which was surrounding all my vital organs like my heart, liver and pancreas. I had been taking tablets for high blood pressure for a couple of years, and for my cholesterol for at least 6 years, so my body was already showing signs of issues caused by this excess fat around my abdomen.
According to research, reducing the size of your waist to a healthy size will increase your longevity as well as reduce your risk for other diseases, such as dislipidemia, insulin resistance, cardiovascular disease and type 2 diabetes. Even if you are relatively smaller everywhere else on your body, the increased weight around your waist will still lead to other health problems.
How to Measure Your Waist Size
Along with wanting to lose weight, I was desperate to reduce the size of my waist to prevent any other health issues. So I started measuring my waist, hips, bust, thighs and upper arms along with weighing myself 2 – 3 times a week. I used a Body Fat Calculator to assess this. My body fat percentage a year ago was 43.3% which is very high, and now it is around 28% and in the healthy range for my age.
I have found that taking those measurements is more incentive to lose weight than just weighing on the scales alone is. I can also see that some days I’m quite bloated with my waist ranging between 84cm on a good day to 88cm on a bad day! The “bad day” is usually from working night shifts or having a day or two of eating and drinking unhealthy food – but we all need a day or two like that occasionally.
Image credit for feature photo: Pixabay on Pexel
If you are interested in starting to do the same measurements, there’s a great website called Calculator.net that has a number of health and fitness calculators that are easy to use, including a Body Fat Calculator. If you don’t want to go to that much trouble, try writing down your waist measurement and weight once or twice a week.
The way your clothes fit will also be a good way to gauge whether you’re losing weight off your waist. I’ve had to totally replace my whole wardrobe twice in the last year, down to my underwear! It’s so rewarding to be able to see the results, and know that I’ve done a lot to improve my health by reducing my waist size.
Cut out all sugar, especially drinks that have been sweetened. A high intake of sugar leads to the liver getting overloaded, resulting in insulin resistance. Because your body can’t cope with so much sugar (fructose) and stores it as fat in your abdomen and liver.
Increase your protein intake, because this reduces cravings and boosts your metabolism. High quality protein is important, such as that found in eggs, fish, legumes, nuts, seafood, meat and high quality protein supplements (whey powder).
Cut carbohydrates, particularly highly refined ones found in cakes, sweets and white bread. Some people cut carbs drastically leading to ketosis (the popular keto diet) which reduces your appetite and leads to rapid weight loss. My brother has done really well on this diet, while I found just dropping all the rubbish like lollies, cakes, muffins etc. was enough for me to be effective. I find that if I have any of those foods now I get a migraine so that just proves to me that this type of food is bad for my health.
Eat food high in fibre, particularly vegetables. This helps to fill you up, and aids digestion. One of the most effective steps I took was to amp up my vegetable intake, replacing a lot of the carbs with vegetables. Vegetables contain plenty of vitamins and minerals which also help our health and wellbeing. Other food sources of fibre include fruit, cereals and legumes. Adding a fibre supplement like Metamucil would be effective as well.
Exercise, in particular aerobic exercise such as walking, running, swimming and cycling. Spot exercises like sit-ups do not work! Improving your core muscle strength will help you overall but it might not necessarily reduce your waist size unless you are doing aerobic exercise. I can’t do heavy exercise but I have found that regular walking has been effective for me.
Count your calories using a macro counter. I use an App on my phone to record everything I eat, and from there I can see my macros (percentage of protein, carbs and fat), and calorie intake. I try to keep to between 1500 – 1800 Kcal per day, and make sure my calories in is lower than my calories out. I still track this every day even though my weight has been stable for months because I find it helps me stay accountable to my health goals.
Another benefit of reducing your waist size is that clothes fit better! I always found it really hard to find clothes that fitted my apple shaped body and was always trying to hide my belly with tunics etc. It’s now so much easier to find clothes that fit, and my body has a better figure (not quite an hourglass shape though!)
Affiliate Disclosure: This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure
Sprouts have many health benefits: they are full of nutrients, antioxidants, vitamins such as Vit. D, A, zinc, biotin and iron, fibre which aids digestion, and omega-3 fatty acids. The process of sprouting enhances the nutrient value of grains, legumes and beans. They are easier to digest when sprouted, allowing our body to utilise the nutrients easily. While they are full of nutrients, they are low in calories so you can eat a lot of them without worrying about the calorie intake.
To buy them from the supermarket is relatively expensive and they have to be used within a couple of days. I usually end up throwing most of them out because they deteriorate too quickly. By growing my own, I can have sprouts at various stages of growth so that I have a steady supply. They are very easy to grow – you don’t need a garden for these! They can grow on your kitchen bench in a jar and only take about 3 days to grow.
Clean glass jar. You can use any jar for this but a medium sized jar is best
Sprouting seeds e.g. alfalfa, red clover, mung beans, chia seeds, broccoli, wheat, radish, soybean, mustard, lentil, sunflower seeds and pea shoots. Anywhere that supplies seeds should have them, and they will say sprouting seeds on the packet. Health food stores usually supply them too, and you can buy them in bulk online. It’s best to buy special sprouting seeds because they are free of bacteria and are packaged in a controlled environment. Using lentils or other seeds from the grocery store is not as safe because they are meant to be cooked, meaning that they may not be free of the bacteria that causes salmonella or e. coli gastroenteritis.
I use a tea strainer to strain the water off as some of the seeds are very small. The rinsing and draining process is important as you don’t want them to sit in stagnant water.
Place 1 or 2 tablespoons of seeds in the jar. Cover with warm water and leave overnight – 8 to 12 hours
Drain water off (I use the tea strainer to drain it through). Rinse a couple of times until the water runs clear. Do this morning and night. Leave them pointing downwards so that the water drains well.
After a few days the sprouts will be ready to eat. Put them into an air-tight container in the fridge and eat within a few days.
You start a new batch of sprouts every couple of days to ensure a continuous supply.
Enjoy them in salad, sandwiches, wraps or stir fries.
This is the salad recipe that I have used many times over. It is delicious, versatile and healthy. The basis for it is just three ingredients, then you can customise it to suit your taste.
60g baby spinach ( or approx. 2 cups, or half a bag of spinach from the supermarket
250g cherry tomatoes (or two large tomatoes cut up)
1/2 continental cucumber (or 1 Lebanese cucumber)
Rinse spinach in a colander. Break off stems and remove leaves that are blemished. Wash tomatoes and add to spinach. Cut up the cucumber and add to spinach. Place in an airtight container in the fridge. It will last about 4 days.
30 kCalories per serving, total recipe 90 kCalories. Serves 3 for mains, 5 for side dish. 2g Protein, 6g Carbohydrate, 0g fat
feta cheese or shredded low fat tasty cheese (see note at bottom of recipe)
roast baby beetroot, skinned and diced
nuts, e.g. pine nuts, sliced almonds, pistachios
seeds, e.g. quinoa, flax seed, sunflower seeds
dressings, e.g. vinaigrette, Greek or Italian salad dressing, low fat mayonnaise
lean protein – grilled chicken breast, low fat ham or bacon (grilled), tin of tuna in low fat sauce, boiled egg
fruit, e.g. mango, apple, pear, dried fruit such as apricots or cranberries
herbs, e.g. parsley, chives, mint
My favourite combinations
Basic recipe plus:
olives, feta cheese and Greek dressing
chicken breast, avocado, snow peas
Feta cheese, baby beetroot, celery
cos lettuce, boiled egg, low fat mayonnaise
small can of tuna in sun-dried tomato and onion (John West brand, 99% fat free)
Meal Prep Idea
Make the basic salad, divide into 3 portions. Each portion is your lunch. Take the extras to work separately and add just before you eat it, then the salad won’t go limp and soggy.
This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure
I’m one of those people who needs to keep a track of everything. I like to be organised and plan things in advance. When it comes to living a healthy lifestyle, I use a few apps to help me and give me incentive. I would recommend them to anyone who wants to keep a track of their exercise, weight, and dietary intake amongst other health goals.
This is an obvious first choice for me because I wear my Fitbit all day and night apart from showering and charging it up. It counts my steps, number of floors I’ve climbed, how many calories I’ve used, my heartrate and how many hours I sleep per night. I also use mine to track my calorie intake and my weight and water intake. Every week it sends me a summary of everything and gives me incentive to continue with my goals. I do challenges every week with a group of other people and am in a few support groups such as Healthy Eating which is like a forum. The most helpful aspect of the app is the calories in vs. calories out section. As long as my calorie intake is less than what I burn off every day with exercise, I’m on track to maintain a healthy weight. I also like the weight tracker where I can see graphs of my weight and fat percentage over time.
I have a Samsung mobile phone which came with a free health tracker called Samsung Health. It is very much like the Fitbit App where it can track steps and exercise sessions, weight and sleep, but the reason I like it is that the calorie intake section is better than the Fitbit App. While the Fitbit is more accurate in counting steps and sleep, the Samsung App. has an easier calorie counter to use. It is possible to save numerous types of food in the data bank which makes it easier to track your diet as you go along. I generally eat the same thing for breakfast and lunch so it’s very easy to save a whole meal in the favourites section, or to work out how many calories are in a meal. Calorie counting is very tedious for most people but I find this App. makes it really easy for me to keep control of my eating. Keeping to 1500 – 1800 kCalories per day has been the way I’ve lost 17kg and been able to keep it off. The breakdown of my diet into macros (percentages of carbs, protein and fat) is very useful, and it goes into further detail by telling me how my diet is in relation to vitamins and minerals.
I have been an insomniac for as long as I can remember. Doing shift work doesn’t help because I feel permanently jet lagged. Even with pretty strong sleeping pills I still have a lot of trouble sleeping. The Smiling Mind App. has been a Godsend to me because I’m usually lulled into sleep within minutes of listening to one of the sleep meditations. There are programs for Mindfulness, Stress reduction and improving relationships amongst other things. There are other Apps designed for meditation but this is the one I return to time and time again.
If you’re a fan of Michael Mosley then this is the App. for you. My brother and I have both lost weight using his programs, my brother with Intermittent Fasting and me with The Clever Guts diet and Mediterranean Diet. There are recipes, videos and podcasts on this App.
I use this App. to work out my BMI ( body mass index) and there are also calculators for body fat, ideal weight and basal metabolic rate. I find that the body fat and ideal weight calculators aren’t very accurate but the BMI is easy to calculate using your weight and height. I use a website called calculator.net to calculate my body fat percentage, as I find this much more accurate. To compare, my body fat percentage is calculated as 35.55% on the App, and 28.5% on the website. The website uses gender, age, weight, height, neck size, waist size and hip size while the App only uses waist size and weight so that is why I prefer the website. It’s a handy App to use but I’d recommend only using the BMI calculator.
While not strictly a health App, Pinterest is a great source of information. I can look up thousands of recipes, ideas on food prep, motivation for exercise and self care, and links to bloggers around the world who talk about a myriad of different topics from plant sources of protein to growing vegetables. I follow many different Pinterest boards focused on living a healthy lifestyle. They have opened my mind up to many different ways of thinking, especially about diet and self care. I doubt if I’ll ever buy another recipe book because I can find exactly the recipes I need on Pinterest.
Allrecipes Dinner Spinner
Recipes have been created by many different contributors so there is a huge range of great recipes on this App. I can collate favourites and create a collection under different headings. I can also create a shopping list for the ingredients. It’s a handy App to use on the go, for example while I’m out shopping I can quickly look up the ingredients I need to make a particular recipe.
In summary, these are my favourite Apps that I use to maintain a healthy lifestyle. I would love to hear from you if you find any of these Apps useful, or any suggestions of Apps that you use.
My healthy lifestyle blog has been my biggest achievement this year (apart from losing 17kg!). I’ve really enjoyed writing about a topic that I’m passionate about. The hardest part is the self promotion which goes against my introverted nature but it’s vital to gain followers if I want people to read my articles.
Thanks to everyone who has read, followed, liked and shared my posts across WordPress, Facebook, Instagram, Pinterest and Twitter! I really appreciate your support and all the comments, likes and shares. It keeps me motivated to write more.
This time of year is commonly used to set some New Years’ Resolutions. We start the new year afresh with lofty plans to lose weight, get fit and give up smoking or other vices. But often these plans go out the window by the end of January, leaving us feeling defeated and a failure. How do we avoid this?
Set Goals that are Attainable
Many goals and resolutions fail because they are unrealistic, too broad, and unattainable. Let’s look at the goal “to lose weight” for example. Lose how much weight? By when – next week, next month, next year? How will you achieve it? None of those questions are answered in the broad statement “I will lose weight”. You need a plan, and to set a goal that is realistic.
An unrealistic goal would be to lose 20kg by March. You would be likely to start with enthusiasm, go on a fad diet and starve yourself. It will fail because diet regimes that lose weight quickly are too restrictive, cutting out important nutrients and are unable to be sustained long term. You’ll feel deprived, have cravings, and will want to “cheat” on your diet. As soon as you stop dieting, the weight will pile back on because your body has slowed its metabolism down to cope with the reduced number of calories. As soon as you plateau or fail to lose weight you’ll give up because it’s setting you up for failure by being too hard to stick to. This can be avoided if you set realistic goals.
Unattainable vs. Attainable
How I will achieve it
lose 20 kg by March
lose 3kg by March then reassess goal
Use a smaller plate, cut out sugar in drinks, eat fruit instead of a muffin at morning tea
Get fit by walking 5km every day
Start by walking 2km daily and build it up to 5km by March
Walk on my lunch break, park my car further away
Lose 20cm off my waist
Lose 3cm off my waist by Easter then reassess goal
Eat a salad at lunch instead of pasta, use the stairs at work instead of the lift
Join a gym
Sign up for a trial at a gym with no ongoing commitment
Go to a gym at least 3 times to see if it’s the right one for me before committing to it
Give up smoking
Cut down over 2 weeks then give up smoking
Use nicotine replacement therapy, sign up to a Quit support service
Unattainable Goals vs Attainable Goals
The difference between unattainable goals and attainable goals is that you are cutting the goals down to achievable amounts, setting time frames, and planning out exactly how you will achieve them. You are setting yourself up to succeed by not biting off more than you can chew.
When I first started on the Get Healthy Program the amount of weight I needed to lose seemed like an unachievable goal. I was doubtful of being able to not only lose 10 or more kilograms, but also lose 10cm or more off my waist. My confidence was low, and I was skeptical of the program because I hadn’t succeeded on any program in the past. I could usually lose the weight easily but I always felt restricted on a diet and as soon as I went off it I packed the weight back on. My coach helped me to set small, realistic goals to achieve and as I reached each milestone, my confidence grew. I kept moving the goal posts and slowly I lost 5kg, 10kg, 15kg … eventually 17kg and it’s stayed off for over 6 months now.
More important to me was the goal of losing centimeters off my waist. My waist circumference was 105cm when I started which would predispose me to diabetes, heart disease and cancer. This concerned me more than anything. My goal was to get down to 88cm which would put me in a much healthier range but I was eventually to lose 20cm! By changing my diet to include more vegetables and less red meat and sugary food, I was able to achieve my goal.
Realistic goals are ones you break down into smaller components. Start with small goals and as you reach them, set bigger goals. Your confidence will grow with each milestone, setting you up for success. Because you’re starting with small changes to your habits, you’re likely to incorporate them into your daily lifestyle. For example, parking further away and taking the stairs are easy ways to increase your step count whereas running 5km per day or joining a gym would be harder to incorporate into your life and your enthusiasm may soon die out with the sudden burst of energy when they cause muscle aches and pains.
Define your success. What is the end goal and how will you know when you are there? My success was getting down to the weight that I am, and maintaining that weightloss for 6 months or more. I will stay within 3 kg of this weight and not go up in size in my clothes. What is your definition of success and how will you achieve it in 2020? It’s a new decade and a great starting point to setting some goals for yourself that are achievable.
Welcome to my new followers! I feel very humbled and privileged that you all have responded so positively to my blog. The urge to start this was because I succeeded in losing weight and keeping it off. The difference this time is that my weight didn’t bounce straight back to where it was when I completed the program I was on. I’ve always been interested in promoting a healthy lifestyle through my nursing career, but now I want to help other people towards health through this medium.
Why do I feel weird when people compliment me on my weight loss? I don’t like getting all that attention, but people are constantly telling me I’ve lost more weight (even though I’ve been pretty steady for the last few months). They ask how I did it and probably expect me to name a fad diet or gastric bypass or something. When I told them I count calories and cut my portions down they seem disappointed! I think people want to know that there is a foolproof way, or an easy way to lose weight, but fad diets especially elimination diets, aren’t successful in the long run because you start craving all the things you can’t have. Whenever I’ve tried a “diet” such as Weight Watchers or Lite n Easy, I’ve been able to lose the weight easily enough but I’ve always craved things and felt really restricted. So as soon as I stop the diet I put on all the weight plus more!
The program taught me how to choose food that is lower in calories while being nutritious and filling. This new way allows me to choose my own food so I don’t have to eat food I don’t like. I don’t restrict myself to eating only low fat, low carb, low cal or any other thing and I don’t give up whole food groups like a lot of diets do. I automatically pick food that fills me up and doesn’t have too many calories, like a big salad. But in that salad I put really nice extras like feta cheese, olives, snow peas and roast beetroot, so that it’s interesting to my palate. The beauty of it is that you can choose what you like so if you don’t like olives but you love nuts, you can swap them out.
A few weekends ago I packed up a large box of clothes that I no longer fit. Some of them are brand new because I had bought a lot of clothes thinking I would get to a certain weight and that would be it, but I just kept on losing weight. I’ve gone down about 3 sizes. It starts to get expensive when you have to replace your whole wardrobe twice in a year! But still, I am proud of what I’ve achieved and I do feel much better at this weight. I feel more like my old self. I was painfully thin as a child and didn’t start to gain weight until after having children in my mid 20’s. I feel like I’m at a good weight for me now, in the healthy range for my age, and I plan to stay at this weight now.
Because I have had a history of yo-yo weight since I was in my 20’s, it is now my goal to help other people to achieve the success I have had. That is the drive behind me starting this blog, so that I can help other people to live a healthy lifestyle in their 40’s, 50’s and beyond. It is not a “diet”, but it is a change towards living your best life with a little advice on how to achieve it. I don’t have all the answers, but I may be able to help in some way. I will be giving tips on what worked for me in upcoming blog posts.
What I won’t be able to help you with is information on beauty products, anti aging treatments such as fillers and injectables, and supplements designed for weight loss. I’m no expert on fitness and exercise regimes either. There are lots of other people who are! As I have said before, I did not go to a gym. My sole exercise is walking the dogs nearly every day.
Once again, thank you for reading my blog. If you would like information on anything specific, please comment, and share this post as well!
One of the hardest times to keep on track with our health goals is during the “silly season” – Christmas and New Year, up to Australia Day at the end of January and even up to Easter. In the US and Canada, Thanksgiving Day in November is the start of the silly season. Summer in the Southern Hemisphere is a time of beach, school holidays, barbecues and celebration, while winter in the Northern Hemisphere is a time for hearty meals, staying indoors in front of the fire and eggnog! It has to be the most challenging time of the year for people trying to keep to their health goals.
If you are having a celebratory meal or gathering of any kind, inevitably the menu includes food that is high in calories and alcohol, and wouldn’t be normally in your day to day diet. Some suggestions to deal with these situations are:
Take your own platter with healthy food to share. This is my number one way of dealing with these situations! Try using my recipes for a savoury and sweet grazing platter – or combine both for a really interesting platter
Eat a small portion of the food on offer
Drink water in between each alcoholic drink
Take your own beverages
If you don’t want to drink alcohol but feel pressured to, order a drink that looks like an alcoholic drink e.g. mocktail, lemon lime and bitters or soda water. I’m a fan of Kombucha which is really refreshing and doesn’t include many calories.
Drink less high calorie alcoholic drinks like a wine spritzer or vodka and soda water. There are low carbohydrate beers and diet mixers as well
Order a salad with the dressing on the side. Salads are often covered in dressing in restaurants and that is where all the calories are
Many restaurants list how many calories or kilojoules are in their food. Some of them even publish it online so you can research the venue before you go.
Don’t go to an event with an empty stomach
Don’t order a 3 course meal. Just a main meal is usually ample. My husband and I share an appetiser or dessert if we really feel like another course
Don’t stand near the buffet! Take a small plateful and walk away
Space out your meal. Give your body time to feel full. Only eat til you start to feel the signals that you’ve had enough
Having said that, if I know that I’m about to blow my calorie allowance for the day, I plan for it advance and eat lightly for the rest of the day. A small breakfast and a salad for lunch counterbalances a blow-out for tea.
Learn to be assertive and say “no thank you” when offered food. This was always a challenge to me but I’m getting better at asserting myself
Accept that some situations are going to be out of your control. If you’re eating to plan during the rest of the week a day of overeating is not going to affect you long term.
Enjoy that blow-out meal! You deserve it.
Don’t neglect your exercise regime during holiday periods. You will feel so much better if you exercise on days that you’re consuming a large number of calories. Even a walk in the morning before an event will help
Try to make celebrations around activities rather than just feasting and getting drunk. Do something active like a picnic at the beach or a bush-walk. Even active party games can take the focus off eating and drinking. Have a game of cricket after Christmas lunch!
If my readers have some other solutions, please share them in the comments. I would love to know how you deal with social events and keeping track of your health goals