Are Valuables in Your Locker Only Worth a Cheap Lock?

This is an important post if you use a locker without a padlock in a public place. I was oblivious to the difference in lock quality until I started going to the gym again. The wall poster showing recommended locks, and a notice that locker theft does happen, was a wake up call. Before that day, I was one of the people who thought any cheap lock was okay. I now know what is in my wallet is worth far more than the price of any lock I buy.

Lock choices I see in the gym locker room run the gamut from cheap children’s diary locks, TSA approved locks, three dollar padlocks to top of the line $150.00+ locks. Care to venture a guess as to what the most common locks are? Any lock under $8.00 for some reason. Though one of the gyms has a poster of locks they recommend and cheap locks are not on the approved list. I guess most gym locker users figure the poster is for other people and not them.

How much is your wallet or purse worth?

Some people, mostly Women feeling especially robbery conscious, park their car, open their trunk, and put their purse or other valuables in the trunk of their car. The idea is brilliant, except, there are probably thieves sitting in a car looking for someone doing this. A Woman recently arrested here in town is known to have broken into twelve cars in the last few months, and suspected in many more. The police cautioned of groups that specialize in robbing cars at gyms.

When conditions were right, the thief was in the car, into the trunk through the back seat and walking out of a big box store thirty minutes later with over one thousand dollars of merchandise, paid for with stolen credit cards. The big box store had videos of this happening, yet the Woman was successful several later times after she was found out. I imagine any credit cards not used were sold to another thief to use. Who knows about drivers license, medical cards, insurance cards, etc.

Back to the gym, the cheapest of lock can be opened with a shoelace. Other locks can be easily shimmed. Combination locks can be opened as quickly as forty seconds. You may take a look on youtube for lock videos if you wish. I did and I was shocked.

That was the day I put my $8.00 combo lock in the drawer and went to a lock shop and bought a serious lock. I started online, but customer ratings and review numbers are not an indication of how a secure a lock is. They are really only a price point ratio, imo. So I went to a brick and mortar store.

As the store owner told me, even the lock I bought isn’t impervious to being opened without a key. Due to the construction, I was told it can not be shimmed, and would take a professional some amount of time to pick it open. More than the minute or so, a group of thieves in a gym have. The object, I was told is making other lockers with cheap locks on them easier targets; which is the real purpose of a good lock.

How much should you pay for a lock? I am not the person to ask. I can say after shopping online, I went to a local locksmith and looked at a large selection of locks before making a purchase. I was shown about ten different locks, and eliminated five right away because I saw them shimmed on youtube videos. Of the four locks left I was told they were good locks, and it was more likely the locker would be damaged before the lock could be picked.

What does a stolen identity cost?

Of those, two locks were just too large for a gym locker. That left two locks to choose from. I asked if one had an advantage over the other, and which one would the business use. You need to decide what is the right lock for you. If you are using a cheap key or combo lock, it is only a matter of time before the contents of your locker will be stolen. How much will it cost to replace what would be taken?

Senior HIT Weight Exercise Update

If you want to… So much follows those few words. Little partial phrases like: lose weight, feel younger, get flexible, be stronger. Well, you get the idea. This is a followup to my post, “Over Fifty? Exercise is not an Option”. You really do not have to read that post to benefit from this one. But you may want to….

In the book, “Younger Next Year” by Chris Crowley & Henry S Lodge, M.D , the authors postulate over two-thirds of, “Old Age Disease” is avoidable, and is brought on by lack of exercise. Imagine that, over seven out of ten people in a nursing home are there because they choose to be, not because they have to be.

I do not have references for this, but information should be easy to find if you search on, ‘exercise and aging’. One study I read, took ten people out of a nursing home who were wheel chair bound. After some weeks, most of them were out of their wheel chairs and could dance and enjoy lawn games outside! One man was climbing trees again! Current estimates on aging say that after sixty, almost thirty percent of your life remains! How do you wish to spend those years, living life, or getting ready to die?

A month before my post I referenced above, I had slowed way down. Bending to the floor was a process, not a movement. My shoulders and hips hurt, I had ghost pains, and I was more tired than I should be. When I wrote the post, I had about a month at the gym doing High Intensity Training with Weight Machines. I was feeling slightly sore in places I had forgotten about, and was wondering if it was all worth it as I wasn’t noticing a lot of improvement. Then the changes started!

I kept at it, and I can say it was worth every minute I have spend in the gym. I am more solid now. I have more strength and energy, and I sleep better. The only pain or discomfort I feel lately is the night of and day after the gym when some of my muscles are complain about the workout.

I am slowly working my down to failure at 5 – 8 slow repetitions using the weight machines. On most of the weight machines I have doubled or more the weight I am able to manage at the end of my first month. I thought I was done adding weights until I received a flu shot a few weeks ago. This years flu shot had me feeling less than stellar for almost a full week. Not really sick, just not good, nor energetic.

When I went back to the gym after a week of no gym, to my surprise, I almost doubled some of the weights. I think I am going to take a week off in the future every six or so weeks to let my body really recover. I think being older, real recovery takes longer. I was resting three days between HIT Weight Training, but maybe that is too fast for me just starting out. I will know more next long break.

Weight Training Machines are your Friends!

Weight Training Machines are simple to use, usually have pictures of how to use them. Stick to the basic machines, no need to try them all. Some could get you hurt, especially those that stress knee or shoulder joints should be avoided. Search youtube for weight machines to avoid for more. Start with the minimum weight, and add ten pounds only when you go through three workouts in a row with no pain or soreness.

Move slowly. Slow motion is safe motion. Do not jerk and move rapidly like most of the people you see around you in the gym. Most of them are working their way to pain or injury, and will stop going. Don’t go there! Slow and steady movements, maybe three to eight seconds each direction, and after some months, others will be looking at the amount of weight you move!

After ensuring I am loosened up, I use two leg, and one arm weight machines. Then I use a stationary bicycle for thirty to forty minutes depending on the amount of time I have, keeping my heart rate up. Next I do an ‘Ab’ crunch machine, and three upper body and arm machines. I am done in an hour or less. If I wanted to cut the time to thirty minutes, I could do weights one day, and cardio on a second or third day.

I have gained so much! I thought HIT Walking is an excellent exercise, but it doesn’t hold a candle to HIT Weights. As I mentioned I have little pain, except minor workout soreness. I have flexibility I never saw while walking, even HIT Walking. The floor is no farther away now than it was when I was twenty. Balance and body awareness is much improved! I have also lost a few pounds while watching my muscles grow.

Sleeping as I mentioned is improved. I do wake up occasionally the night of going to the gym, but it is tired muscle from exercise, and not nerves getting irritated because there is so little muscle to hold joints in place. Whether you are a Teen, Forty or Sixty Plus, you set your life direction by the amount of exercise you do each week – exercise, not work. If life in a wheel chair in a nursing home sounds good, don’t bother exercising. If you want to enjoy life as you did before you started school as a child, get out there and and play with some weight machines!

Over Fifty? Exercise is not an Option

Okay, time to come clean and do some sharing. I don’t like being old. I especially do not like feeling old. If you have read anything in any of my Diet and Exercise posts, you know I am a big fan of walking. Exercise is so important for us all and especially the over fifty crowd.

As my Doctor saw I turned fifty he said, “The good times are over, get used to it.” I was devastated. He must be joking. I’m only fifty, I am not getting ready to go make my funeral arrangements. Once the shock of what he told me wore off, I started investigating.

It does seem around fifty is when, if we allow it we start to degrade and fall apart. It gets worse. How fast we degrade and fall apart is totally dependent on how little or much we do to keep body in good condition. It like what the caption on one of my diet and exercise cartoon posts:

“What fits your busy schedule better, exercising one hour a day or being dead 24 hours a day?” – Randy Glasbergen February 20, 1957 – August 11, 2015

I didn’t believe it then, but I am a member of the choir now. Simply put, enough can not be said about the importance of real exercise for everyone, especially for people over fifty. Think about how you feel. Everything is getting a little harder, a little more frustrating?

Standing in a static position used to be a non issue, suddenly after thirty seconds something starts to hurt? After a minute, it really gets painful! Yard work that used to be so relaxing, has taken on the proportions of a mammoth undertaking? No pun intended, but if it is strenuous yard work you are doing, you may start to feel feel you are on the way to the undertaker.

When did all this happen? Where did these pains, creaks, and cracks come from? They started the day you sat or laid down on the couch instead of going out and doing something! Little by little we tone down our activities from the mostly physical, to couch surfing.

What I have read many times in books is true. Up until the last hundred years, we had to work for our food. We had to hunt and gather. We had to walk miles and carry heavy pieces of meat back home. We had to carry all our gathered fruits and vegetables, sometimes miles back to our home. After a few days lounging around, we had to do it again.

As we grew older, we aged little – on the inside. Not like today, where it is acceptable too slowly degrade to a cane, a wheel chair, a hospital bed, and death. A few generations ago, if we did not hunt and gather, we didn’t live long enough to get old. We exercised as a life style, not for something to do.

For some people growing weak and decrepit is acceptable. That’s what their folks did, so it must be normal. In just a few generations we have forgotten, what it’s like to live a full life until almost the end and then fall apart quickly. Why anyone would want to live the life of someone in there late eighties for the last twenty years of their life is beyond me!

The More you exercise, the better life you live!

I know from repeated personal experience, if you want to feel twenty years younger in a few weeks, start walking three to four miles every day, and/or join a gym and use it. It is amazing how those painful joints, creaks, and cracks go away in a few weeks of exercise. Those heavy boxes, suddenly are twenty pounds lighter. Yard work is no longer punishment. Wow.

In short the joy in life is back! All it takes is a three week start on a life long plan of getting as much exercise as you can manage. You may feel like you have been hit by a truck when you start. If so, take two aspirin, and slow down. It took all your life to get in this bad of shape, take a few months of going slowly but steadily to get your body back a healthy state.

Find things you like to do that can be counted as real exercise. Mix weights with some walking, rowing, hiking, anything that gets your heart beating faster for more than a few seconds.

While you are doing all this, you may want to think about foods you are putting in your mouth. Just like the old computer saying, “Garbage in, Garbage out”, the food you eat effects you more now than it ever did.

I used to have pizza and beer some days for lunch and dinner, but those days are long gone. As Clint Eastwood said in one of his movies, “A Man has got to know his limits.” This applies especially with eating. I like feeling my heart beat.

Women, until menopause, it is thought (or was) have a somewhat natural immunity to bad diet and lifestyle. Men never did, it just gets worse faster over fifty. Sitting at a desk all day, typing, does need the calorie intake of a day laborer. You do not need a doughnut to start your morning. On the other hand, a day laborer over forty, should find something healthier to eat than burgers and fries.

So back to me, my come clean and share. This spring, I was walking over fifteen miles a week, and doing HIT – running and walking, feeling really good. That lasted until about the end of May. Then it started getting really hot on the walking path. Then it got hotter. A few days later, it became no fun. Baking in the sun, feeling the hot asphalt through my tennis shoes. I stopped walking because I didn’t want to be up at five to do it. – Like I couldn’t go out at eight or nine. What a sad excuse…

The end of May, June, and July came and went. By the end of July, I was starting to feel old. I hurt, the couch hurt, the bed hurt, my knees hurt. One shoulder and ankle joints were occasionally cracking as I moved. I was really feeling old. I was falling apart fast.

Three weeks ago, I had enough. I joined a gym for the whopping fee of $13.00 a month! Weight machines, stationary bicycles, treadmills, rowing machines and a shower to boot! In just a little over twenty-one days, I can’t say I feel like I am twenty. I can say I feel like I am forty again.

If I hadn’t been walking all these years, I would have thought how I was feeling was normal. Thankfully, due in part to my old doctor and his doom and gloom statement, I knew it was a small matter of exercise to knock off a few decades of how I feel.

I am working on what exactly is the best plan for the gym. Should I do cardio one trip and weights the next, or do them both on the same visit? I am not sure yet. I do know that in a month from now, I will have refined what I do and how I do it.

I want to have fun and feel young again. I want to have a low pulse rate, be as flexible as is reasonable, and be able to pick and move heavy items when I need to. In wrapping up, at any age, you define your own health and fitness. They are a package deal. The older you get the more important they become. Once you reach or drive by fifty, you have two choices.

You can choose to keep as fit and by default as healthy as you can be, or you can develop age and sedentary related problems as you slowly fall apart, living in pain while you wait to die.

While I wrote this for anyone over fifty, it applies to the younger crowd as well. Do you want to live your best live, or just survive? The choice is yours.

Change What You Eat, Get Healthy – Final

We will start off with foods you should be eating daily. Types of foods may vary by quality of what you can afford or what is available, but it is important to include as many of the high quality foods as possible.

High quality foods are powerhouse foods. They have the most benefit per ounce, benefits being nutrients your body needs, fiber, or healthy fats. Eating the correct type of fat is very important, but secondary to fat itself. You need about 30% fat by calories in your diet to be healthy. Fat also keeps you warm and feeling full.

When it comes to vegetables, color is most important. The more colors you can eat daily, the better you will feel. When the choices are available, eat orange, green and red vegetables. Here are some of the best examples:

Cooked vegetables: Yams, Spinach, Mustard Greens, Beets, Tomatoes, Greens, Carrots and Peas for example.

Raw vegetables: Tomatoes, Peas, Broccoli, Romaine Lettuce and general Greens for example.

In general vegetable are only limited by what you choose to eat. There are very few bad vegetables in general.

In the winter, you want to eat more root vegetables, and in the summer more above ground vegetables. Root vegetable examples are yams, carrots, potatoes. Any vegetable where the part we eat grows in the dirt underground.

In the summer, you want to eat more above ground vegetables. Above ground vegetable examples, are tomatoes, peas, green beans. Any vegetable where it is picked from a plant and not dug up,

Common nutrient poor foods: Iceberg Lettuce, Bread, Flour Tortillas, Most White Potatoes, Rice, Milk.

Shrimp and Lobster for some people raise Cholesterol, so do not eat them often.

Really Bad food choices: Butter (more than on bread, in oatmeal, or on vegetables), Candy bars, Soda of any type, Fruit Juice, Grapes, white potatoes. The reason these are bad, is they are all very low in nutrients (vitamins and minerals), and very high in starch and/or sugar.

Here is a short list of do’s and dont’s for eating:

1. Don’t only eat low or no fat foods

2. Eat real food, not processed foods

3. Don’t eat food you don’t like

4. Very little Grains, Potatoes, Sugars – Honey is sugar.

This may sound really confusing, but it will become easier as you get used to eating better. If you pay attention to how you feel, you will find you feel better and you won’t want to eat junk foods.

Think of a plate divided into four. You can label them 1, 2, 3, 4 and it doesn’t matter which one you call number one. When you start to cook, or put food on your plate, this is what you do:

1. This is the section for meat – beef, pork, chicken, fish, eggs. The piece of meat should be about the size of your palm. Some type of meat or eggs should be eaten with every meal.

2. & 3. This is the section for your vegetables. Any vegetables are good, cooked or raw. No potatoes here.

4. This is for your good carbs: Cooked Yams (mashed or cut into pieces), oatmeal (cooked or granola, Red or Yukon Gold potatoes – NOT Plain White potatoes like Idaho potatoes for example, Squash.

4. You can substitute fruit if you want in number four. Fresh fruit, no juice. Melon of any type that is non-gmo or organic, Strawberries, Blueberries, Kiwi, Bananas, Watermelon, Apples – Gala or Honey Crisp, Peaches, Fresh Cherries, Figs & Dates (a small amount), Raspberries, etc. Little or no citrus fruits as they are high in sugar and low in nutrients. Keep the peelings on if peelings are normally eaten.
Vegetables and Fruits – You can buy fruits in two ways: 1.) If you buy fruit that is peeled, like bananas, it doesn’t matter if they are non-gmo or organic. Pesticides sprayed on is thrown away with the peel. 2.) Apples, pears and such, because you should eat the peel, should be organic or washed in cool water and dish soap before eating if not organic.

Snacks – Whole nuts, Apples, Pears, occasional Banana and oranges, Mango, Plums, Cherries (limited), etc. Notice these are not sugary fruits like pineapple. Dark semi sweet Chocolate is an excellent choice, and recommended these days. No more than two ounces per day.

Healthy Food is usually more than food in a bag, paper wrap or a to go container

Now let’s discuss what else you need:

Oil – Olive, Avocado or Olive & Avocado mixed. Nut oils are healthy, but expensive and must be refrigerated. Corn oil is generally unhealthy

Morton iodized salt – Sea salt, I found out, lacks iodine which we all need. In the early 1900’s in the U.S, people died from lack of iodine in their diet.

Whole pepper and a pepper grinder. Some spice companies sell an all in one, this is what I use.

Garlic Powder – not garlic salt

Any other spices you like.

Cooking choices – A lot of people like to fry their vegetables because this is how Chinese food is cooked. Chinese Restaurants fry vegetables because it is the easiest, fastest, and fairly cheap. The best way to cook vegetables is steam or boil them. Vegetables are healthiest when they are cooked, but not soggy.

Meats are healthiest cooked the same way. Of course steamed meat is not very tasty. Simmering/boiling meat is healthiest, followed by baked, and fried is last. BBQ’ing meat is okay, but they have found that BBQ meat can cause cancer over time if the meat is burned or crunchy. This usually happens by trying to cook BBQ meats too fast.

General: You want to eat four cups vegetables every day to be healthiest. You also may get an upset stomach or diarrhea if you suddenly start eating four or more cups of vegetables right away. Here is a plan for this:

1.) Week one goal is one cup vegetables, one cup root vegetables, and one cup fruit each day.

2.) Week two goal is two cups vegetables, one cup root vegetables, and one cup fruit each day.

3.) Week three goal is three cups vegetables, one cup root vegetables, and one cup fruit each day.

4.) Week four and beyond goal is four cups vegetables, one cup root vegetables, and one cup fruit each day.
Eat more soup. Vegetable soup with beef or chicken is very filling, and quite healthy. Soup is a good way to use a lot of vegetables. If you want to make stew, use corn starch instead of flour to thicken it. Put about a tablespoon of corn starch in a shallow bowl. Add some cool water to make it runny. Stir it in when soup or stew is simmering. Keep stirring for about a minute. Repeat if needed, until you learn how much you need.

Eventually, you may get to the point where the idea of eating a certain vegetable makes you want to gag. This is normal, and a very good thing. It is your body telling you that at last, you have enough vitamins and minerals and do not need to eat a particular vegetable.

As you pay attention to your body and what it wants, you will know when you want to eat a particular vegetable again. Just don’t confuse, your body not wanting something with you not wanting to eat it. You must think of your body like a car. It needs good gas and quality oil. If you don’t put gas in your car, it stops running, if you stop adding oil, it breaks down.

Especially starting out, you may find you don’t want to eat certain foods. For example, you don’t want to eat more vegetables. This is normal too. Change is difficult. Stick with it. You are changing your eating habits, and it takes time. Usually around three weeks before it becomes the new normal.

You will notice after about a month, some foods lose their appeal. For example, you might really like Little Debbie snack cakes, and as time goes by they aren’t as good as they used to be. The reason for this is junk food companies are really sneaky.

A lot of junk food has vitamins and minerals in it that we all need! Because the average person’s diet is so poor, junk food replaces vegetables as the main source of vitamins and minerals. Our bodies are interesting. For example, if you do not eat enough salt, (about 1/2 teaspoon a day if not doing heavy labor), but you eat bacon that is cured with salt, your body will crave unhealthy amounts of bacon because salty bacon is your bodies only source of salt.

Be aware of any cravings you have now. If it is for a certain junk food(s) you find yourself eating daily, your body is lacking in nutrients that the junk food is supplying! You body will crave all kinds of fatty unhealthy foods if they contain something it needs to function.

Water is the best drink. Of course most people can not live on water alone for a drink. Green Tea, Black Tea Coffee are okay, with coffee falling in and out of the good for you drinks list. “Sobe” type drinks if low or no sugar are okay. Soda Pop and especially Diet Soda is horrible for you. Fruit drinks and juices are really flavored sugar water and should be avoided, unless they are melon juices. Diet soda is thought to destroy essential microbes in your intestines.

Speaking of Microbes and Biome. Microbes and Biome are what make your intestines work. We each have about three pounds of them and they number in the billions. You got your first Biomes from your Mom when you where born. As you change what and how you eat, your microbes and Biome will change slowly. It may seem like you have really sunny diarrhea, but Biome change out and flush is what is really going on. This may happen every couple of weeks, and is normal.

A month from now, you can check to see if you are eating correctly. Get the inner pot from a crock pot with a lid from Good Will. A normal size crock pot liner. You should fill this with vegetable scraps at least once per week, of you are eating really well. This is compost and you can start a compost pile with it, if you wish. If not a gardener will be happy to have your vegetable scraps.

Finally, we live in the real world. Some days, someone will serve you cake, a donut, cookies, etc. Unless you want to punish yourself, go ahead and eat it. Draw the line at Soda of any type. Pay attention to coffee. Black coffee tends to make people feel, ‘hungry’. Put a little cream in your coffee to cut the acid.

If you “have” to eat pizza, tortillas, Mexican food, sweets, or other unhealthy foods, put them in a food schedule. Say Saturday is your day for Mexican food. Monday you eat some candy bar you really like. Thursday is pizza day. The only thing you want do when eating these foods, is eat them as early in the day as possible, and do not over eat. Food like these are treats and not everyday foods with the exception of Mexican food. Eat them at lunch time and limit the fat content in your dinner.

Mexican food can be made at home in a healthy way. Most of Mexico is proof of this. Use healthy low fat meat and very little cheese. Make re-fried beans just mashed beans with no oil. Limit beans and rice to less than 3/4 cup each. Use corn tortilla instead of flour tortilla.

Change What You Eat,…, Get Healthy Part 2

Here is a short list of great foods for you if you want to eat the healthiest foods. You will notice there is no corn, wheat, or rice. Grains aren’t all that great for people with slow thyroid, and many people general.

Preferred Vegetables (High in Fiber, you need lots of fiber). In general, the darker the color, the healthier over all.

Acorn Squash – I eat it in the winter with a little butter and Brown Sugar
Asparagus
Beans – Lentils, Pinto – limited amounts
Beet Greens – Pretty Good, I like them (boiled)
Beets – canned
Bell Peppers – Any color
Broccoli
Brussels Sprouts – Boiled or baked
Butternut Squash – Great with cinnamon
Cabbage – Boiled or steamed, or coleslaw
Carrots – Cooked to reduce sugar content
Cauliflower – Broccoli’s brother
Celery – Adds good flavor to soup/stews
Chili or other peppers
Collard Greens – I get them canned, they are usually better – Turkey flavor is good
Eggplant
Green (Snap) Beans
Green Peas
Kale – Smoothies or add to Salad
Lima Beans
Nuts and seeds – Sunflower, Pumpkin, Almonds if fresh. No more than an ounce a day
Okra – Not breaded and deep fried
Onions – green, white, yellow, or purple
Parsnips – Taste a little like radishes. I like them sliced and pan fried
Potatoes – Yukon Gold, red or purple only, leave skin on
Pumpkin – Canned or baked – Great with cinnamon
Rutabagas – I grew up on these, cut like potatoes, boil and mash or not
Snow Peas – A little expensive
Spaghetti Squash – bake and you have spaghetti noodles
Spinach – Cooked to get at vitamins and nutrients
Sweet Potatoes
Swiss Chard
Tomatoes
Turnips – I like these too, cut like potatoes, boil and mash or not
White Mushrooms – Probably all mushrooms
Yams – Boiled (Great with cinnamon) or fried
Yellow Beans
Zucchini

We may not need winding, but we need good food to run at our best

High Fiber Fruits

Apples – Gala or Honey Crisp
Bananas – Can constipate some people
Oranges – Navel with the biggest belly button you can find
Rasberries
Strawberries

Lean Beef Cuts

Extra Lean & Extra Expensive

• Bottom round roast and steak
• Brisket – Dry or Lean
• Chuck Tender Roast
• Eye of round roast and steak
• Flank Steak
• Ground Chuck – 80% lean or higher
• Grass Fed ground beef – Expensive
• Sirloin tip side steak
• Top round roast and steak
• Top sirloin steak
• Top Round

Chicken

Turkey – Ground turkey and Yam Hash – Yum!

Fish

Lean cuts of pork – center cut pork chops

Change What You Eat, Add a Few Minutes of Exercise, Get Healthy

I wrote this up for someone who wanted diet and exercise advice as they are feeling lost.

These next posts are a compilation of what I wrote and think I understand about eating and exercise. These posts were private correspondence with someone with a “Slow Thyroid”. I thought I would also share my thoughts with you. I’m not a doctor, or expert in this field. Nothing is original, and is only what I find works best for me, when nothing else has.

All rightly then! I think I have written down enough to get you going in the right direction. Besides doing some reading however, you will want to come to a few realizations, and you will want make some life style changes. Nothing really big, but very important.

First off, your weight. A sad but true fact about body fat, is the older you get, the harder it is to lose and keep weight off. If you think losing weight may be hard now, wait until you are fifty, it is almost impossible. Second, there is no magic pill or gym routine to make those pounds fall off. It can happen through a combination of eating correctly and getting some exercise. You will have to decide what you think about this part as you are in charge of you.

Next, because you have low thyroid action, your metabolism works slowly. I don’t know if your doctor explained anything other than a one minute explanation. I don’t really think it is slow thyroid, it’s just what it is called. When you think back through your Mom and Dad, their parents, and their parents, going back as far as you want, their life was way different than yours is in 2019.

Before the 1900’s, people didn’t always have access to a lot of food. They didn’t go to the fridge and get something to snack on, or open a cupboard door and pull out some chips to go with a bottle of beer. There wasn’t that much food around. When there was food, due to harvest time, slaughtering a barnyard animal, or hunting, there was no refrigerator to keep it in. Put simply, food was scarce.

All through the last thousand years, your ancestor’s (and mine) body’s learned to be more efficient with food. Their bodies with each hungry generation, learned how to get more energy with less food. Think of their bodies as car engines. The cars that guzzled gas and got ten miles to the gallon didn’t last. They were phased out because there wasn’t enough gas (food) for them to be successful.

Those cars that could get thirty or more miles to the gallon, well they had enough gas (food) to survive and thrive. When you came along, your body was so finely tuned, if you were a car you would be getting forty miles to the gallon! But you didn’t know that until the doctor told you, and your eating habits were already in place. Eating as a car getting twenty-five miles to the gallon instead of the forty miles per gallon is hurting you. Kind of like putting high octane gas in a subcompact. The subcompact doesn’t gain weight, but the extra money spent on gas is wasted. Because you are human, you put on weight eating extra food.

The good news is you don’t need to eat less or go hungry. You just need to modify how you eat and how much. All you need is cheap gas (lower calorie food). And one more little tweak… For the next six months or so, you want to walk at least twenty minutes after every meal. It’s not that hard. Lucky for you, most people with weight problems, do not have a clue how to eat right. You will after your done reading.

So feed your body lighter food, and your body will thank you for it, and it will lose weight. It wants to get back to a normal weight, as I’m sure you have noticed by how you feel, compared to how you remember feeling. Eat like you are a lightweight sports car, and not a semi-truck. Both you and your body will be happier!

Eating and exercise is always a hot topic.

So, besides walking at least twenty minutes after each meal, there are some simple and quick exercises that you can do to both help get you fit again, and improve how you feel throughout the day. They take about seven minutes a day, when you reach the correct amount of exercise.

1. Squats ~ Goal for one minute, plan on ten seconds starting out.

2. Mountain Climber (partial Burpee movement, no pushup) ~ Goal for one minute, less than thirty seconds starting out.

3. Jumping Jacks – Goal for one minute, thirty seconds or less starting out.

4. Palm down Plank ~ Goal for thirty seconds, plan on about ten seconds starting out.

5. Clenched Hands Plank ~ Goal for thirty seconds, plan on about ten seconds starting out.

6. Left and Right Side Planks ~ Goal for thirty plus seconds each, plan on about ten seconds or less for each side starting out.

7. Lunges ~ Goal for one minute, less than thirty seconds starting out.

I find simply standing with my arms at my sides for a few minutes after I am done with these exercises feels really good. I think it lets the muscles relax and form into the shape they should be in rather than the lazy way I have stretched and contorted them into with my bad habits.  Let me know how this works for you.

It doesn’t hurt at all to do some walking. You should aim for about fifteen miles a week. You might even do HIT Walking. HIT Walking means you walk for say two hundred yards, and then run as fast as you can for up to thirty seconds – no more. Then you go back to walking until you get your breath back, then sprint for thirty seconds. Repeat the run and walk with no more than three to four flat out runs. This is one of those things where doing more doesn’t help, and may hurt. Finish with walking the rest of your walk.

Next post will be a quick list. Eat all the vegetables you want, and don’t be scared of the fruits on the list.

The third post will be a more in depth explanation of what and how to eat, and why. You can be successful with this, feel better and eat as much as you want, just differently. It’s all up to you from here on. If you want to feel better, lose weight and look better, give this a month. Everyone can do something for thirty days can’t they?

You can do it!

Whole30 and Paleo Eating Update, Several Months Later

I have a few things going against me when it comes to dieting. First off, I grew up in Minnesota. This is/was(?) the land of meat roasts, mashed potatoes, gravy and bread. Milk (usually whole) was common with meals. Vegetables were an afterthought – open a can of something, boil it for ten minutes, cool and serve. Then like half the population now days near my age, I have my assorted health problems.

Most food is anything but healthy and wise for most people planning to diet.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In short, I had a lot overcome. I thought I ate healthy meals and a few snacks. Bad habits, bad habits, and bad habits were a major part of my eating well. Learning that my eating in particular and foods I ate in general, made a poor foundation for eating well.

It is hard to know you are not eating healthy when everyone you know eats like you, or eats worse than you. Then there are the articles and news sources scaring you over one food after another. I think these are the number one problem for people trying to lose weight. We know what should be healthy, but we do not understand how to do it.

We have no idea what healthy eating is. We put diets into a category of something we do to lose weight. We rarely relate “diet” with correct eating, or at least closer to eating healthier. Whew, I’m through with this diet, I lost xx pounds and I’m done with it. Maybe a doughnut, or a little ice cream to celebrate….

“I know I can’t eat like I used to but at least I can a few of the things I really have been missing.” Well, I have been off my diet for a few weeks now and I have only gained x (hopefully not xx) pounds. I guess weight loss is normal? Everyone say’s it is. It’s been three months now, and I gained even more weight. I don’t understand! I am not eating like I used to…

Oh no, it’s my fourth month, and I have gained back all the wight I had lost except two or three pounds. If the above paragraphs sound familiar it is because they are all too common for too many people. Until this year, I would count myself as one of the people thinking these things.

This year, knowing I have a gluten allergy, I spotted the Whole30 plan in the book store. After seeing it around on and off, and browsing through it on and off, I bought the book, read it, and started following the Whole30 plan. You can read about it here:

Feeling Better, Eating Differently

Or, if you prefer, you can read all my dieting endeavors by doing a search on my blog for the word, “diet”. I have tried many diets and exercise programs with mixed results, until now.

It has been around six months now since I started the Whole30 eating plan, and around seven months since I changed to the Paleo Diet which you can read about here:

Dieting Decoded, The Simplest, Easiest, Ultimate Healthy Diet

I think this post is the post is where I fully realized the concept of eating correctly. There is no magic cure, no magic pill. I won’t bore you with the plethora of diet fallacies out there, I will provide one short example. The Acai Berry, was once the magic bullet of weight loss. The Acai Berry and a cheap magnesium pill do and are essentially the same thing. Acai Berries are natural magnesium supplements. Before you leave this post, remember, there is no diet shortcut, no magic pill or exercise. Common sense and the correct way of eating are the only way to successfully change your dieting life.

Diet education, and diet incorporation is the answer. The Whole30 and Paleo Diet make correct, healthy eating obvious, if you can not understand what they are doing for you, and why they work, you may need to see a counselor, because the problem is not in your diet. No offense meant, but that is the way it is.

Many people try to diet and sabotage themselves, as I did for years, once they leave or fall off the diet they were on. A healthy diet, is learning how to eat for the rest of your life, not a few weeks or months. A healthy diet is not setting a goal of losing some number of pounds and then eating as you did before your weight loss.

The key to healthy eating and weight loss is as simple as I write about in the diet posts above. The greatest gift I received from Whole30 and Paleo is this: If you are unable to identify the ingredients in the food you are about to eat, you shouldn’t be eating it. Simple is healthy, when it comes to food.

Possible Link Between Cold Sores and Alzheimer’s Disease

There is a possible link between Cold Sores and Alzheimer’s Disease. From what I read, the Herpes virus that causes cold sores which goes dormant appears to eventually move into the brain, and create what we know as Alzheimer’s Disease.

We all have a blood-brain barrier that stops almost all virus’ from entering the brain itself, but as we know, there are some brain issues that show some virus’ are able to make it through the brain-blood barrier and cause brain infections.

Here is a link from the most comprehensive article I stumbled across. There was another article commenting on this study, but I could not retrieve the link.

Possible Link Between Cold Sores and Alzheimer’s Disease

Personally, I hope this link proves to be false….

Dieting Decoded, The Simplest, Easiest, Ultimate Healthy Diet

The diet light bulb came on last evening, or put another way, I experienced a diet epiphany! This refreshing thought came about while trying to explain what the Whole30 and Paleo diet are in there essence. I do not assume to speak for either of these diets, but rather provide a simple explanation of what their long term goal is.

This is the last diet advice you will ever need. You can stop searching the Internet for the latest and greatest diet advice. You may give away your diet books as you won’t need them any more. You can say goodby to your frustrations from trying to diet, and enjoy all the positives a better way of eating provide.

If you are not familiar with a better way to eat, here is my explanation, which is not formal, nor accepted as a proper explanation. I am sure many diet authorities would be willing to say I am wrong, so be it. First, as you know I recently completed the Whole30 program. Whole30 eating program removes all foods known to cause problems when eaten. Food allergies, intolerance, or simple indigestion followed by constipation and/or diarrhea are taken out of the 30 day diet.

I changed to the Paleo diet, which attempts to go back to the way our ancestors ate before the rise of farming and ranching. Both ways of eating are very similar from my understanding, though Whole30 is more restrictive. Either one is a great choice, but they do not easily get down to the essence of making food choices simpler. In both eating styles, there are a lot of vegetables, with some type of protein. Though knowing this does not make for a simple explanation to family and friends.

My light bulb moment was the relationship not only between these two eating styles, but comparing them to a general diet as an understandable spoken explanation of, “What I can eat”, which is the topic of much conversation these days. Now, that I made the leap to a simple explanation everyone can understand, I simply say, “I eat what you and I were fed as a baby”. Obvious and transparent with no ambiguity.

When feeding an infant starting on solid food, vegetables generally comprise the whole meal. Typically, a jar of green beans is a complete meal for an infant. Or when a little older, perhaps two vegetables, or a vegetable and fruit. Further along the infant diet, meat is added.

Stop Diet Hopping!

The last words you will ever need to read about Dieting!

There are no sweet fruit juices, candies, cakes or cookies given to a baby. At least not more than a taste. We want our babies to be healthy, wealthy, and wise, not chubby and sickly. We know how to feed an infant. My comparison to an infant’s diet struck me as a perfect explanation for an answer to, “What do I eat”? “I eat what we both ate as babies.” How succinct.

Suddenly, as if coming out a fog, friends and family understand I am not on some exotic, secret diet plan with exotic foods. They remember what they have fed to their children as infants, or have seen the foods other parents feed their infants. “What can I eat”, is clarified and taken out of the category of mystery and placed in the, well, that is obvious now category.

I no longer have to go through any long drawn out explanation, of what foods I wish to eat, and what foods I no longer eat. I simply say, I eat those types of foods we ate as infants, the same foods you were fed and fed your children as infants.

I am not sure where we transgressed from being fed wholesome healthy food to living on fast food, soda, and sweets. We did this very bad food substitution, and convinced ourselves we are eating healthy. Surprise, we’re eating like everyone else is, not eating healthy. Eating as healthy as our friends who take an average of five pills a day to offset their serious medical conditions. High blood pressure, High Cholesterol, Diabetes, Arthritis, and a host of other common diet related medical conditions which were practically unheard of a few hundred years ago.

Now don’t go out an buy baby food, the cost is too high, and the taste too bland. Instead buy the same foods you find in the infant section of the baby food aisle. In ending, you no longer need a diet plan, all you need is apply the common sense your Mother had when she fed you for your first year of life.