Monday, January 31, 2011

The 20 Worst Foods in America... Seriously... OINK!

I started reading this Eat this Not that article and thought ... I have got to help get this message out... So here goes.  It actually made me a bit sick to my stomach to think of how many calories are packed into some of these entrees.

See for yourself

Life is a journey, awareness is a valuable asset.
Mary E. Robbins

article to follow: Men's Health Magazine/Eat This Not That
Another year, another 20 catastrophic dishes. You'd think by now restaurants would start to get the message, but that just doesn't seem to be the case. Sure, some of last year's worst offenders have vanished, but the abundance of possible replacements is frightening. This past year was especially bad for the food industry. In an effort to outdo each other, restaurants and fast-food chains ratcheted up their efforts to create the craziest, most calorically damaging menu items we've ever seen. And succeed they did. The battle of the bulge has been taken to a whole new level, so protect yourself from the enemy by avoiding these 20 destructive dishes.

Want more great swaps, shopping suggestions, and general nutrition information? Buy Eat This, Not That 2011! today. 

20. Worst Kids' Meal

California Pizza Kitchen Kids Curly Mac 'n' Cheese

1,038 calories
38 g saturated fat
1,651 mg sodium
Pasta robed in melted cheese will never pass muster with the nutritionist set; nevertheless, there are some versions out there you can feel good about feeding your kid. Bob Evans, TGI Friday’s, and even Burger King all serve reasonable versions of the kiddie staple. CPK decidedly does not. This bowl represents about 70 percent of the calories the average 6-year-old should consume in a day. What’s worse, it delivers as much saturated fat as an adult should consume over the course of 48 hours. Good news is you can dissuade them from ordering the mac by suggesting the pizza instead. We doubt they’ll object.

Eat This Instead!

Kids Hawaiian Pizza
463 calories
8 g saturated fat
1,165 mg sodium

19. Worst Supermarket Meal

Stouffer's White Meat Chicken Pot Pie (large)

1,160 calories
66 g fat (26 g saturated)
1,780 mg sodium
Of all the frozen options that fill out the supermarket aisles, none is more dubious than the pot pie. It sits in the freezer like a leaden bomb, ready to explode waistlines with a troubling mix of oil, cream, butter, and refined carbohydrates. (The package claims it serves two, but really, when have you ever split a pot pie?) The good news is that there are more than a few safe options for those looking for the rich, comforting flavors of a pot pie without the caloric consequences. This version of chicken à la king from Stouffer’s is our favorite of the bunch.

Eat This Instead!

Stouffer's Chicken a la King
360 calories
12 g fat (4 g saturated)
800 mg sodium

18. Worst "Healthy" Sandwich

Blimpie Special Vegetarian

1,180 calories
59 g fat (18 g saturated)
3,540 mg sodium
Goes to show the risk in trusting buzz-terms. A “vegetarian” sandwich might sound like a guaranteed lean lunch, but after Blimpie tops it with multiple layers of cheese, an onslaught of sauces, and crushed Doritos (no joke), you’re left with a hunkin’ hoagie that gnaws through nearly your entire day’s fat allotment and more than 1½ days of sodium. You’d be better off with a towering bacon Dagwood (but really, you’d be best to opt for the vegetarian-friendly Mediterranean Ciabatta).

There's more where this sandwich came from: The Craziest Food Creations of 2010.

Eat This Instead!

Mediterranean Ciabatta
450 calories
8 g fat (3 g saturated)
1,720 mg sodium

17. Worst Fast Food Burger

Wendy's Triple Baconator

1,350 calories
90 g fat (40 g saturated, 3.5 g trans)
2,780 mg sodium
America has caught bacon fever, making way for a market flooded with bacon-infused chocolates, bacon salts, and yes, even bacon sprays (spritz yourself with the essence of pig!). This profusion of porcine is a trend Wendy’s is taking full advantage of with its line of bacon-buoyed burgers. Consider the recipe here: three quarter-pound beef patties interspersed with nine strips of bacon, three slices of cheese, and a big smear of mayonnaise. It’s fat on top of fat on top of fat, 10 layers in all—a tower of nutritional terror.

Eat This Instead!

Double Stack with Bacon
400 calories
21 g fat (9 g saturated)
990 mg sodium

16. Worst Side

Five Guys Large Fries

1,464 calories
71 g fat (14 g saturated)
184 g carbohydrates
213 mg sodium
Americans consume more French fries than any other single vegetable. Scary stuff, especially when you see just how punishing a side of deep-fried potatoes can really be. The worst part is Five Guys offers no sensible solutions. There are no other sides on the menu, and even if you downgrade to a “regular” order, you still wind up with more calories than if you ordered one of Five Guys’ little bacon burgers. You’re better off ordering two “little” sandwiches and skipping the fries.

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Eat This Instead!

Grilled Cheese Sandwich
470 calories
26 g fat (9 g saturated)
715 mg sodium

15. Worst Food Hybrid

Domino's Chicken Carbonara Breadbowl Pasta

1,480 calories
56 g fat (24 g saturated)
2,220 mg sodium
Edible bowls just might be the pinnacle of American gluttony. Next thing you know, restaurants will be serving Pepsi from cups made of chocolate. It sounds ridiculous, but the concept is exactly the same: refined carbs (pasta) served inside of refined carbs (white bread). It’s kryptonite for diabetics (and anyone who values self-preservation). The result isn’t just a stratospheric escalation of your blood sugar levels, but also the consumption of more than a day’s worth of saturated fat, 92 percent of your sodium allotment, and a punishing glut of calories. Skip the terrifying Frankenfood and stick to what Domino’s is known for: pizza.

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Eat This Instead!

Hand Tossed Pizza with grilled chicken, green peppers, and shredded parmesan (2 slices, medium pie)
430 calories
16 g fat (7 g saturated)
1,030 mg sodium

14. Worst Fast-Food Breakfast

Hardee's Loaded Biscuit 'N' Gravy with Large Hash Rounds

1,530 calories
110 g fat (26 g saturated)
3,020 mg sodium
Biscuits and gravy fall pretty low in the hierarchy of healthy breakfast options, and the two hockey pucks of sausage that Hardee’s throws on top don’t help matters (especially when you consider that the gravy is already studded with sausage). What that amounts to is a full day’s worth of saturated fat before you tack on the side of spuds. If breakfast is the most important meal of the day, then this is one of the most important meals in America to avoid.

12. Worst Salad

TGI Friday's Santa Fe Chopped Salad

1,800 calories Rumor has it that Hollywood elite turn to the Friday’s salad section when it comes time to gain weight for onscreen roles. Okay, that might be an exaggeration, but get too cozy with these leaves and you can expect some dire repercussions. The average entrée-size salad packs a walloping 1,216 calories, making it one of the most dangerous sections of an already-disastrous menu. It comes as no surprise that the Santa Fe emerges as the worst of this sad heap; Mexican- or Southwestern-themed salads—with their abundance of shredded cheese, greasy proteins, and tortilla chips—are the worst species of salad. If those are the flavors you’re after, why not a crunchy taco from Taco Bell? You could have a dozen for the same caloric cost.

Eat This Instead!

Cobb Salad
361 calories

11. Worst Chinese Entree

PF Chang's Doube Pan-Fried Noodles Combo (served with beef, pork, chicken, and shrimp)

1,820 calories
84 g fat (8 g saturated, 3.5 g trans)
7,692 mg sodium
The human body needs about 1,500 milligrams of sodium each day to function properly. Anything beyond that is unnecessary, and possibly dangerous. And sure, Chinese food is notorious for its higher-than-usual salt factor, but few dishes we’ve seen come anywhere close to this number. It packs enough of the white stuff to meet your body’s needs for more than 5 days. And the rest of Chang’s menu isn’t much better. Stick with the Hong Kong Beef and plan to avoid the saltshaker for the next couple meals.

Shed pounds and gain muscle with a personalized workout routine at My Men's Health.

Eat This Instead!

Hong Kong Beef with Snow Peas
620 calories
28 g fat (6 g saturated)
1,852 mg sodium

10. Worst Ribs

Outback Steakhouse Baby Back Ribs (full rack)

2,012 calories
160 g fat (59 g saturated)
2,600 mg sodium
Keep in mind that this caloric heft comes without the addition of Aussie Fries, which will invariably adorn most of the plates at Outback. Nor does it take into account the free brown bread and salad that comes with every entrée order. For all that you can factor in an extra 800 calories or so, bringing the total damage dangerously close to the 3,000-calorie threshold. That much energy will add nearly a pound of fat to your body, which means if you start eating this meal once a week, one year from today you’ll have 41 extra pounds of baby-back body fat hanging from your midsection.

Eat This Instead!

Outback Special (9 oz)
445 calories
23 g fat (11.5 g saturated)
610 mg sodium

9. Worst Burger

Denny's Smokin' Q Three Pack

2,020 calories
110 g fat (22 g saturated, 3 g trans)
3,570 mg sodium
Okay, technically this is three burgers, but the idea behind the mini-burger is that the restrained vessels will help you knock off some calories from the hulking mothership burger that inspired them. Rarely, though, does it actually work out that way. In fact, after searching high and low, we still haven’t found a single slider or mini-burger safe enough to order. Skip them all, but these especially, which up the caloric ante by crowning the not-so-mini patties with both bacon and onion crispers. They may look harmless, but this trio will knock out your entire day’s caloric allotment.

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Eat This Instead!

Bacon, Lettuce, and Tomato Sandwich
520 calories
35 g fat (8 g saturated, 0.5 g trans)
620 mg sodium

8. Worst Drink

Cold Stone Creamery PB&C Shake (Gotta Have It size, 24 fl oz)

2,030 calories
131 g fat (68 g saturated, 2.5 g trans)
153 g sugars
A couple years ago, Baskin-­Robbins’ milk shake line could have easily claimed the top five worst drinks in America, but when it decided to reel in some of the caloric excesses, Cold Stone’s PB&C was left exposed as the biggest bully on the block. And the damage is severe: This blended peanut-butter-cup concoction makes it possible to slurp down a day’s worth of energy with a mere 10-minute straw session. We hope Cold Stone decides to follow Baskins’ lead and downsize this atrocity, but if not, we’re happy to keep doling out the negative publicity.

Eat This Instead!

Sinless Oh Fudge! Shake (Like It size, 16 oz)
490 calories
2 g fat (2 g saturated)
44 g sugars

7. Worst Breakfast

IHOP "Big" Country Breakfast

2,040 calories
55 g saturated fat
159 g carbohydrates
4,500 mg sodium
Here’s the anatomy of a breakfast disaster: Take a 12-ounce steak, bread it, fry it, and then cover it with gravy. Then, on the side, drop three eggs and three buttermilk pancakes. Does it not occur to IHOP that this is actually three full meals? And that two of those meals—all but the eggs—are the sort of indulgences that should be eaten only in extreme moderation? If this is the first thing you eat in the morning, don’t even bother getting out of bed.

Find thousands of new, easy food swaps to save your waistline in Eat This, Not That! 2011.

Eat This Instead!

Turkey Bacon Omelette for Me
470 calories
25 g fat (11 g saturated)
890 mg sodium

6. Worst Mexican Entree

Baja Fresh Charbroiled Steak Nachos

2,120 calories
118 g fat (44 g saturated, 4.5 g trans)
2,990 mg sodium
If the full day of calories doesn’t get you, then the 2 days of saturated fat will. If that saturated fat doesn’t bring you to your knees, then the 2 days of trans fat surely will. If the trans fat doesn’t wreak total havoc on your system . . . we could go on like this for days. Is it just us, or is it slightly disturbing that you could eat eight full steak tacos and still take in fewer calories than what’s found in this plate of cheesy chips? Stick to two tacos and save nearly a half pound of body fat in one sitting.

Eat This Instead!

2 Original Baja Steak Tacos
460 calories
16 g fat (4 g saturated)
520 mg sodium

5. Worst Appetizer

Outback Steakhouse Kookaburra Wings

2,145 calories
185 g fat (75 g saturated)
3,711 mg sodium
Outside of Outback, a kookaburra is an Australian bird that makes a noise like a chuckling human. Inside Outback, “kookaburra” denotes a piece of fried chicken that’s been lacquered with egregious amounts of fat and sodium. Even if you have two other victims to help defray the damage, you’ll still wind up with 715 calories and well over a day’s worth of saturated fat. It would be easier on your gut if you just skipped the appetizer and instead wolfed down a Burger King Whopper on your way to dinner.

Cut carbs and save calories with one of these           7 delicious low-calorie beers.

Eat This Instead!

Grilled Shrimp on the Barbie
315 calories
21 g fat (9 g saturated)
561 mg sodium

4. Worst Pizza

Uno Chicago Grill Classic Deep Dish Pizza (individual size)

2,310 calories
165 g fat (54 g saturated)
4,920 mg soidum
In all the years we’ve been putting this list together, this pizza from Uno’s is the only item to never budge from the hyper-caloric countdown. While a number of burgers, salads, and pastas battle it out for the dubious distinction of being America’s worst, there is simply no competition for this nightmarish creation. With a day’s worth of calories, more than 2 days’ worth of sodium, and nearly 3 days’ worth of fat, bread, cheese, and sauce have never been stretched to such extremes.

Eat This Instead!

Cheese and Tomato Flatbread Pizza (1/2 pizza) and a house side salad
495 calories
22 g fat (8 g saturated)
1,065 mg sodium

3. Worst Chicken Entree

Cheesecake Factory Crispy Chicken Costoletta

2,494 calories
85 g saturated fat
1,677 mg sodium
Here’s the secret to stuffing more than a day’s worth of energy—mostly from fat—into a plate of chicken and vegetables: First, pound the chicken until it’s paper thin. That provides the most possible surface area on which to attach oily breading. Then, cover the whole plate with a layer of butter. In this case, Cheesecake uses what they call “lemon sauce,” but don’t be fooled. You don’t get 4 days’ worth of saturated fat from lemons. To complete the caper, toss on a few token asparagus spears to make them think they’re eating healthy. Yeah, right. Nice try.

See if your favorite chicken meal made our list of the The Worst Chicken Dishes in America.

Eat This Instead!

The Factory Burger
737 calories
15 g saturated fat
1,018 mg sodium

2. Worst Dessert

Uno Chicago Grill Mega-Sized Deep Dish Sundae

2,800 calories
136 g fat (72 g saturated)
272 g sugars
Uno Chicago Grill has a dangerous obsession with deep dishes. Not content merely serving the worst pizza in America from those calorie-collecting troughs, they use the same vessel to dish out the worst dessert in the country, too. The crust is replaced with an enormous cookie, the tomato sauce with a thick river of molten chocolate, and the cheese with a mountain of vanilla ice cream. The only thing keeping this from the bottom slot in our Worst Food countdown is the fact that Uno’s encourages sharing, but even if you split this dessert four ways, you’ll still take in more than twice as many calories as you would with a hot fudge sundae at McDonald’s.

Eat This Instead!

Mini Hot Chocolate Brownie Sundae
370 calories
16 g fat (8 g saturated)
38 g sugars

1. The Worst Food in America

Cheesecake Factory Bistro Shrimp Pasta

2,727 calories
78 g saturated fat
1,737 mg sodium
The troubling truth is this entire list of America’s Worst Foods could be fueled solely by the Cheesecake Factory’s atrocious fare. No restaurant combines elephantine portion sizes with a heavy-handed application of cheap cooking fats more recklessly than the Factory folk, resulting in dishes like the 2,582-calorie Chicken and Biscuits and the 2,455-calorie French Toast Napoleon. But it’s a relatively healthy-sounding plate of shrimp pasta that wears the tainted crown, delivering to your bloodstream more saturated fat than you’d find in three packages of Oscar Mayer Center Cut Bacon and as many carbs as you’d slurp down from 1½ cases of Amstel Light. Gross.

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Eat This Instead!

Grilled Mahi Mahi
237 calories
1 g saturated fat
364 mg sodium

Friday, January 14, 2011

So, have your blown your fitness resolutions yet?!

Seriously check this out peeps. Just how hard are you working out.  January 12th, 2011.  Twelve days into the new year. So, how many of you have made fitness, weight loss, and or exercise resolutions or goals?

Yeah me too.  How many of you started out strong?  Really strong, only to find that by now you are seriously dragging it... if you are continuing at all.

Here's a thought; yes I actually do have, ease off a bit. Take it a bit easier and build up over time.

I jumped in with a 120 minutes of walking with trekking poles. Of course the cramps in my back the rest of the day kept pulling me over backwards, leaving me nauseous and miserable.  Nearly knocked me out of my resolution saddle so to speak.

After I'd pulled that stunt, I had a Doctor's appointment, with my cardiologist  Yes my heart is fine (YaY!).

He said something that stuck with me. Slow down and pace yourself. Starting to strong, overdoing it is a big part of what causes people to quit.

So here I am, pacing myself. I am sure I will over do it again... but I am making an effort to workout for 100 days for 30 minutes a day. I really want to keep this commitment.... I also want to be able to walk that half marathon the end of May.  I've tried to get there for several years and kept tripping myself up.

That's right I tripped myself up, three guesses how.  Yeah I figured you'd get it.  I over did it and crashed. I went for the marathon last year; worked way too hard too fast and crashed. I was so discouraged that it's taken me the rest of 2010 to get moving again in a positive manner. Of course I gained back the pounds I'd lost as well as another 30.

Now I'm taking them off again, conditioning again; and taking it at a much slower pace.

I watch the Biggest Loser (love that show) I see those huge weight losses and the balls to the wall conditioning. Last year I tried to do the same thing they were. On my own with the rest of my life going on as well.  Were I at the Biggest Loser ranch, doing only workouts, with the constant support of trainers I would go for the balls to the wall too.  But since I'm not, pacing myself for the long haul is the thing for me.

My life responsibilities and desires do not stop because I want to work out.  For me it's living my life in a healthier manner.... for the rest of my life.

John's article is posted below... be sure to read it.  It is well worth the effort.

Life is a journey, may yours be filled with positive surprises.
Mary E. Robbins
Robbins Run Ranch


Wrong is the new Right

It’s day 12 of the 100 Days Challenge and the lessons are coming in faster than the miles. I’m sure my wife, Coach Jenny Hadfield, is feeling vindicated by what has transpired. She had the idea for creating a world-wide, interactive, incentive program. I didn’t even know what a world-wide, interactive, incentive program would look like. It turns out, it looks a lot like the 100 Days Challenge. There are 10,000 people, on 6 continents, doing everything from running and walking to Wii Fit and Zumba.

As surprising as the numbers have been, it’s been my own reaction that has been equally as surprising. I’m a “ready – shoot – aim” kind of guy in a lot of ways. As a free-lance musician I more than once got myself into a difficult spot because I said I could do something when I clearly could not. So, my telling people that I would exercise for 100 days in a row, and then inviting them to join me isn’t exactly out of character.

Here I am, 12 days into the 100 days, and I’ve already found myself getting in the 30 minutes NOT because it was what I really wanted to do that day but because I feel like I’ve committed to it – to myself and to the 10,000 others on the list. It’s not like I think the world would end if I missed a day, but I don’t want to miss a day.

What I’ve discovered that I’ve been doing wrong, and I’ve been doing it wrong for YEARS, is that I ALWAYS exercise too hard. Even when I tell myself I’m just going to do an easy run, or walk, or cycle, I somehow manage to do just a little bit too much. I go just a little bit too far. I go just a little bit too fast. And I get just a little bit injured.
I started this challenge with the same mindset. Day one, I was gung-ho. I went at it with enthusiasm. It was a new year, a new day, a new chance. Day two I went after it again. And day three.
About day 4 I discovered that I was tired. There was fatigue in my legs. My attitude had begun to falter. My enthusiasm was already running out. I couldn’t quit, I had made the commitment. But I knew I had to do something differently.

So I backed off. I mean I REALLY backed off. The goal was to move intentionally for 30 minutes a day for 100 days. 30 minutes. Period. So I slowed down. I took it easier. I got in my 30 minutes, checked off the day on my sheet, and was happy.

Now, at day 12, I’m beginning to feel the benefits of taking it easy. Taking it one day at a time. Being happy with what I did do instead of upset by what I didn’t.
I’m going to do this challenge. I don’t have any doubts now. And I will have learned the most important lesson I have ever learned. It’s always better to do a little to little than a little too much.

Waddle on,

John “the Penguin” Bingham, Competitor Magazine columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.
Have a question for John? E-mail it to
John "The Penguin" Bingham (98)

Monday, January 10, 2011

12 Quick Workouts for Work or Home

I came across the following article in my facebook account it was posted as a weekly tip by Weight Watchers.

It seems that so many times when we think of getting healthy or "working out" we think of heavy duty gym or treadmill workouts.  In truth making slight changes each day can make a significant difference in our fitness.  Changing our lifestyles to a more healthy way of living, being proactive rather than heading to the doctors to treat the results of our sedentary self-destructive lifestyles. 

It's wonderful to do the P90X workout series. Absolutely terrific, I think it's a grand program.  However, it can also be totally overwhelming to the point of hopelessness. 

My point is just move. Take one step at a time, and build to the extreme stuff ... if you want to.  If you don't want to build to the heavy duty workouts, then don't. But move, put on some music and enjoy yourself while folding clothes, dance around the living room. One moment, one day, one step at a time.

Life is a journey, it does not have to be a torture.
Mary E. Robbins
Robbins Run Ranch


12 Quick Workouts for Work or Home
Article By: Megan Gressor
You don't have to "work out" to benefit from exercise. Any activity will improve health and aid weight loss — as long as you keep moving.
The human body was designed to move, yet many of us now scarcely stir, spending all day in sedentary jobs and then driving home for an evening of television, surfing the Web or video games.

Our modern entertainment habits and labor-saving devices — from cars to computers to elevators — are having disastrous effects on the national waistline. A quarter of us never engage in physical activity at all, according to the American Heart Association, while 60 percent of adults don't get enough exercise to keep fit. The result of this, combined with poor eating habits? The epidemic of obesity and associated health problems currently gripping the United States.
The good news is that weight gain can often be avoided or reversed with regular physical activity. Aim for 30 minutes of moderate exercise most days of the week — the U.S. Surgeon General's recommendation, as well as part of the Good Health Guidelines in Weight Watchers PointsPlus™ Program. Any activity that you enjoy and resolve to stick with is fine. "Exercise" doesn't have to mean working out at the gym or engaging in competitive sports: It can be any physical activity, including gardening or housework, that gets you moving and using energy.
It isn't even necessary to pack that 30 minutes of activity into a single burst; it can be achieved in shorter increments — such as three 10-minute sessions — throughout the day. Try to increase your physical activity in as many ways as you can. Below are some tips for doing just that, whether you're at work or at home.
At work

  • Walk to work, or at least get off the bus or train a stop early and finish the journey on foot. If you drive, try to park a distance from your office.
  • Program regular breaks into your workday to move around the office.
  • Take the stairs, not the elevator.
  • Go for a 20-minute walk at lunchtime.
  • Visit your colleagues in person, rather than calling or e-mailing them.
  • Stand whenever possible (while on the phone, for example).
  • Time to kill before an appointment? Try walking up and down the hall or doing some calf raises.
At home

  • Walk or ride a bike to the store instead of driving.
  • Hide the TV remote, and get up to change the channel. Better still, turn off the TV and play with your kids, or take your dog for a run.
  • Wash your car manually.
  • Recruit an activity buddy: You're more likely to persevere if you exercise with some company.
  • Keep comfortable shoes handy in the car; use them whenever an opportunity to exercise arises.
Be sure to reward yourself when you reach your exercise goals.
Build it up
One half hour of moderate activity a day is usually all that's required to maintain adequate physical health. If you want to boost your cardiovascular fitness, gradually add more vigorous activity, like running, in-line skating or jumping rope, to your regimen until you've built up to 30- to 60-minutes sessions, three to four times a week.
10 reasons to get moving
Need an excuse to get active? There are at least 10 that we can think of! Regular moderate exercise...

  1. Makes you feel great
  2. Helps boost your metabolism
  3. Burns off calories, aiding weight loss
  4. Tones muscles and improves shape.
  5. Helps to lower blood pressure and cholesterol levels
  6. Can reduce the risk of heart disease, stroke, diabetes and some cancers
  7. Improves sleep, promotes relaxation and combats depression
  8. Increases strength and flexibility
  9. Keeps bones healthy and prevents falls in the elderly
  10. Helps you maintain your desired weight for a lifetime

12 Quick Workouts for Work or Home

Thursday, January 06, 2011

8 Tricks for Boosting Your Metabolism - Healthy Living on Shine

Hello folks; here's some more tips to help in your fitness quest.  The eight tips in the article below are valid.

Something else to boost your metabolism... get up and MOVE! If you are unable to do very much... then just start. Take a step, then another.  If 5 minutes is all you can handle, then do 5 minutes.  Gym equipment is not required, walk around your living room.

Depressed? Make yourself move. Exercise releases endorphins. Works better than happy pills. When you don't feel like moving. It's a conscious decision to do so. Like wiping your rear after you crap! Sometimes it's just like that. If you don't wipe your rear you are going to have issues... if you don't move you are going to have issues.  It doesn't have to be fancy, you don't have to be cheery, just do it. Make it happen. Decide.

It is totally your choice. How do you want to live. Being miserable... or feeling good. It's up to you.

By the way... yes I do know. Been there done that.....

Life is a journey, you choose how you walk the path.
Mary E. Robbins
Robbins Run Ranch

P.S. Good article below enjoy.....

By Danielle Braff

8 Tricks for Boosting Your Metabolism

Remember how, during your teens and 20s, you could eat practically anything and not gain a pound? Now that you're hovering around middle age, you've probably found that's just not the case anymore. Part of the problem is that your metabolism decreases as a result of other age-related factors, like decrease in muscle mass. However, there's no need to give in to a bigger pant size just yet! Read on for eight ways to rev up your metabolism and keep those unwanted pounds from your waistline.

Do Intervals
Mixing in fast-paced intervals raises your metabolic rate higher than doing a steady cardio workout, and will continue to do so up to an hour after you’re done, says Kristin McGee, a trainer and Pilates instructor whose client list includes Tina Fey and Bethenny Frankel. An Australian study also found that women who did intervals while they were biking lost three times as much fat as those who worked out at a steady pace. If you’re a walker, simply walk at your normal pace for 1 to 2 minutes, then speed-walk for 30 to 60 seconds. Repeat the sequence 10 to 15 times.

Opt for Caffeine
It’s time to hit Starbucks. A study published in the journal Physiology & Behavior shows that coffee drinkers have a 16 percent higher metabolic rate than those who abstain or drink decaf joe, because caffeine increases your heart rate and stimulates your central nervous system. Spread out the cups over your entire day to keep your metabolism running at a boosted rate—just be sure to have your last cup by early afternoon so you can hit the pillow with no problems later on.
Discover 9 fun facts about Starbucks, the world’s largest coffee chain.

Add Some Ice
Though the increase is modest, there is some evidence that drinking cold water can cause a slight surge in metabolic rate. Since your body maintains a core temperature around 98.6°F, cold water will be brought to that temperature after being consumed and calories are burned during the warming process. Discovery Health deduced that you can burn up to 70 extra calories a day if you follow the common rule of drinking eight 8-ounce glasses of cold water per day. Need another reason to up your water intake? Researchers at the University of Utah found that participants who drank half of the recommended amount of water per day (four 8-ounce glasses), not only showed signs of dehydration, they also experienced a 2% decrease in calories burned per day.

Eat a Big Breakfast
It’s time to nix the oatmeal with skim milk. Instead, start your day with a fatty breakfast, including eggs and even a piece of bacon, suggests Molly Bray, PhD, lead author of a recent study showing that a fat-filled morning meal will jumpstart your metabolism for the day faster than a lowfat, low-calorie breakfast. Another study published in the American Journal of Epidemiology found that people who eat 22 to 55 percent of their total calories at breakfast gain 1.7 pounds over four years. That’s not bad considering those who eat 0 to 11 percent of their calories in the morning gain nearly 3 pounds.

Drink Green Tea
Not only does green tea contain enough antioxidants to keep colds and the flu at bay, but it also does wonders for your metabolism, according to a study published in the journal Phytomedicine. Researchers found that people who drank the equivalent of three to five cups daily for three months shaved 5 percent off their body weight. Green tea contains ECGC, a plant compound that stimulates your metabolism, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland, Oregon, and founder of Essential Nutrition consulting.

Don't Skimp on Dairy
Calcium-rich foods and drinks, including milk, yogurt and cheese, increase the rate at which fat turns into waste, says a study by researchers at the University of Copenhagen published in the The Journal of Nutrition. It doesn’t matter what form of dairy product you’re consuming as long as the serving size is adequate (keep it lowfat!)—either a full glass of lowfat milk or 6 ounces of yogurt is perfect. Also, the study noted that you have to actually ingest the calcium in its natural form; supplements don’t work due to differences in the chemical makeup.

Build More Muscle
Gaining lean muscle mass boosts your metabolism and makes losing weight much easier, McGee says. If you add just 5 pounds of muscle to your body, you’ll burn up to 150 more calories per day without even working out those muscles. And, you can burn an average of 600 calories per hour during your cardio workout thanks to that extra muscle mass. “Muscle burns more calories than fat does, even at rest, so any strength-training activities to build lean muscle are excellent,” McGee says. The key is to challenge all your muscles and do a full-body strength-training workout, hitting your core, arms, legs, back and chest.

Pick Up Heavier Weights
By using heavy weights at a very slow rate—twice as slow as would feel natural—you break down your muscles (you’ll know the weights are heavy enough and the workout slow enough if you start to shake after just a few lifts or squats). Researchers at Wayne State University found that when your body repairs those overworked muscles, it causes your metabolism to increase for up to three days after the workout.

8 Tricks for Boosting Your Metabolism - Healthy Living on Shine
Original article appeared on

Wednesday, January 05, 2011

Health And Fitness Needs Of Women at 50+

My husband decided he was going to retire this spring, and I turn 51 on February 5th, 2011. That sounds so strange to me. It is truly amazing just how fast the years have gone. I remember when I was a small child and summer seemed to stretch on and on.  Oh my and the school years in grade school; you know each one was a century long.  How perspectives change over the years.

At any rate, the following article caught my eye.  It has some good info.  Whether you are 50 and above or not. If you are not, you will be... if you stay in this life that long.  There is no getting around it.

Main premise is taking care of your body and mind.  I would like the second half of my life to actually be enjoyable rather than a painful test of endurance. So, being healthy mind body and spirit is important to me.

I look around at the folks that can barely move, some much younger than I am; and I cringe at the thought of their futures.

Be well my friends.
Life is a journey, with new twists and turns along the way.
Mary E. Robbins
Robbins Run Ranch

Here come the golden years, time to enjoy and reap benefits of living a hard working life. Turning 50 and going on to 60, 70 and 80 should in no way hamper achieving optimum health & fitness goals. Recent studies indicate that between the ages of 30 & 70 many of the symptoms & conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.

This article has tried to cover certain health & fitness needs of women at 50+:


The dietary needs for seniors is basically the same as it is for younger people, but there are a few differences to consider. Each one of you holds the power to improve your nutritional status by bringing about certain modifications in the diet pattern.
  1. Choose a diet rich in a variety of plant-based foods. Antioxidants and other phytochemicals found in vegetables and fruits can help prevent the cell damage that, over time, can lead to the weakening of body tissues such as skin, organs and vessels, and diseases such as cancer. Try new recipes from the newspaper, cooking magazines, television cooking programs or internet web sites. 
  2. Aim at eating at least five servings of vegetables and fruits each day. Make sure that vegetables, fruits, whole grains and beans cover two-thirds (or more) of your meals, while animal-based foods cover one-third (or less). Fruits and vegetables contain antioxidants and other phytochemicals that are potent cancer fighters. By choosing to eat more foods that come from plants and fewer that come from animals, you can benefit your health in many ways, including helping to prevent cancer and heart disease, maintain a healthy weight and promote digestion. Try adapting favorite recipes to include larger amounts of plant-based foods and smaller amounts of meat or poultry. 
  3. Drink alcohol only in moderation, if at all. Some drinks, especially young red wines such as Beaujolais, contain anti-oxidant vitamins and minerals, which can help to reduce the risk of heart disease and some cancers. Beers and Champagnes can also provide beneficial nutrients. Drinking can be a very pleasurable part of a healthy lifestyle, but drinking to excess can cause liver damage, mood and energy-balance problems. Try not to drink on an empty stomach as this can cause your blood sugar levels to crash.  
  4. Select foods low in fat-You can use olive oil, sesame oil or walnut oil to enhance the flavor of your food or for cooking, but do try to keep the quantity low.The type of fat found mainly in animal products like meat, whole milk, cheese, eggs, butter and lard, is called saturated fat. There are many reasons to avoid eating a diet high in saturated fat, and in fat overall. This type of diet possibly increases the risk of cancers of the lung, colon, rectum, breast, prostate and endometrium. It also increases heart disease risk. Excess calories are a final reason to avoid overindulging in fat--too much fat and too many calories can lead to weight gain, which itself increases the risk of some forms of cancer, particularly endometrial cancer. Obesity also heightens risk for heart disease, diabetes and high blood pressure. 
  5. Control Salt in diet :To cut down on salt, read food labels and look for low-sodium versions of your favorite processed foods. Fresh foods have less sodium than commercially canned or frozen foods. Prepare your foods with less salt, avoid adding it to cooking water and taste your food before salting. Flavor your foods fabulously with fresh and fragrant herbs, spices, salsas, chutneys and healthful sauces. Experiment in the kitchen. Invite friends over for a delicious dinner of brand new dishes.
  6. Prepare and store foods safely.-Keep hot foods hot and cold foods cold. Make sure your refrigerator temperature stays below 40¡ F. Don't allow perishable foods to sit at room temperature for more than two hours, or more than one hour in hot weather. Store groceries or leftovers quickly in the refrigerator or freezer. Be sure to carefully read expiration dates on food labels and take note of visible food spoilageKeep raw meats away from other foods and use different cutting boards for chopping vegetables and meats.
  7. Make your daily fluid intake 3 to 5 pints and even more in summer Water helps the fiber in your food to swell and perform its duties. It also helps to metabolize other nutrients from your food, keep your skin and hair healthy and prevent your body from becoming dehydrated.
  8. Include Some ‘GOOD’ Bacteria in your daily diet, in form of 'LIVE' yogurt containing Bifidus and Acidophilus.- A small pot of ‘bio’ yogurt a day should help to keep a healthy balance of good and bad bacteria in your gut. If you don’t like or are unable to eat live yogurt, seek the advice of your dietician.
  9. Include some dairy products or other significant calcium sources of calcium in your daily diet: Getting enough calcium and vitamin D can help prevent osteoporosis, the leading cause of bone fractures in older women.
  10. Do not use tobacco in any form. Smoking puts your health at risk. It is the main cause of lung cancer and also contributes to cancers of the mouth, throat, pancreas, cervix and bladder. Tobacco use is responsible for 30 percent of all cancers and increases the risk of heart disease and respiratory disease. Even if you're a long-time smoker, you can still benefit from quitting. 
Aim at eating a well balanced diet to get all the nutrients your body needs. Talk to your doctor about your changing nutrient needs and possible interactions with medications. A multivitamin and mineral supplement is a great "nutritional insurance policy" to make sure you're meeting your nutrient needs.

Recommended Daily Allowance (RDA) for Women Over 50



Vitamin A

800 RE


150 mcg

Vitamin E

8 mg


10 mg

Vitamin K



12 mg

Vitamin C

60 mg


55 mcg

Recommended Daily Intake (RDI) for Women Over 50

Vitamin D

10-15 mcg


1200-1500 mg

Vitamin B6

1.5 mg


800 mg

Vitamin B12

2.4 mcg


1.8-5.6 mg


14 mg


300 mg

Leading a healthy lifestyle is helpful at any age. It's not expensive, and it’s never too late to take charge of your life by starting an exercise program and eating well. Staying active and eating well will reward you with increased vigor and a new zest for life!



  • Keep your eye glasses clean and use good lighting for close work.

  • Have your eyesight checked every year. Your glasses might need changing and examination could detect a treatable condition such as cataract or glaucoma.

  • Flu injections may give a degree of protection and at least reduce the severity of an attack.

  • Report any pain in the eyes or sudden deterioration in vision, go to your doctor without delay.


  • Deafness is not inevitable in old age; wax accumulates faster, so syringing may help.

  • If you cannot hear ordinary conversation, see your doctor.

  • Have regular 6 months check if you have your own teeth.

  • Dentures should be checked at least every 5 years; they may need adjustment or replacing.

  • Wear good, supportive shoes-avoid uncomfortable shoes and slippers for daily use.

  • See the podiatrist if you have difficulty taking care of your feet.

Weight gain in midlife is common among women.
Also it needs to be notified that weight gain is associated with age, and not with menopause. Studies have shown that getting stronger, increasing flexibility, and boosting cardiovascular endurance help stave off many hazards of aging. Most women recognize the unhappy tendency to gain about 10 pounds a decade after age 40. But they don't realize that they are losing muscle mass at the same time, At this age about a fourth of the weight loss is muscle. Each lost pound of muscle depresses the body's metabolism by about 40 calories a day. Strength training can replace the lost muscle, get the body's metabolism back up, and keep weight off permanently.

Major Health Benefits of Increased Physical Activity

  • Increased cardiovascular fitness by 20_25 percent

  • Increased flexibility and muscle strength

  • Decreased depression and anxiety

  • Weight loss

  • Lower blood pressure

  • Dramatic reduction of the risk of heart disease

  • Stronger immune system

  • Prevention of bone loss

  • Aerobic exercise brings additional oxygen & glucose to the brain, both of which are crucial to brain function.

  • Exercise also aids in the production of Human Growth Hormone which in turn helps us to maintain and develop muscles, strength and stamina.

Before beginning an exercise program, first consult your doctor.
A well-balanced exercise program should include:

  • Cardiovascular Training or Aerobic exercises

  • Strengthen exercises.

  • Flexibility or stretching exercises,
Cardiovascular Training

Without exercise, muscles lose strength (by 30 percent between ages 80 and 90). Bones weaken. Flexibility flags. Balance diminishes, leading to falls. Injuries aside, these problems make it difficult to walk, lift even light weights, and otherwise function normally. The remedy, is a program that builds muscle and bone and improves balance.

Decreasing physical activity and smoking cessation are major factors in weight gain with age. In middle-aged women, genetic factors remain the strongest influence on the amount and distribution of body fat accounting for up to 60% of the variance. Among the environmental factors leading to total and central obesity, decreased physical activity is more important than energy intake and dietary composition. Overall weight gain results mainly from decreasing activity with age and can increase both general and central fatness.

The decrease in physical activity with age need not be inevitable; women should be encouraged to maintain physical activity, even if there are some limitations (such as arthritis). It is no longer sufficient to simply exercise the heart and stretch our muscles. Strength needs to be promoted in those muscles as well.

Whatever you decide to do, what is most important is that you stick with it. Do what you can when you can. If exercise is new to you, start slowly. Always start with warm-up exercises and end with cool-down exercises. Try for a total of ten, fifteen or twenty minutes a day and work up from there. If possible, AICR recommends working up to an hour a day of activity. You don't have to do sixty minute's worth of activity all at one time, however. You can divide it up throughout the day--ten minutes here and ten minutes there--and still reap the benefits.

Strength Training

Strength training–lifting light weights or using resistance bands–is especially important, since it builds lean muscle mass and can prevent bone deterioration. The effects of strength training include a highly toned body, enhanced strength and power, less susceptibility to injury and improved sports performance.

In a study by Morganti et al., 20 women, all 60 years old, exercised twice a week for one year at 84 percent of one repetition maximum (RM). Performing an intense training regime, the women increased their strength in upper-body, lat pull-down by 77 percent, knee extension by 73.7 percent and double leg press by 35.1 percent. Although 40 to 50 percent of the strength gains were observed during the study's first three months, improvements in strength were observed over the program's entire 52 weeks.

Like their younger counterparts, older women also reaped the positive effects of strength training on BMD. In a study by Tufts University's Human Nutrition Research Center on Aging (Nelson et al. 1994), 20 women, ages 50 to 70 years, trained at high intensity two days a week for one year. The authors reported a one percent increase in femoral neck and lumbar spine BMD in the women, compared to the control group participants (no strength training), whose BMD decreased by 2 percent.


* The major goal of strength training should be developing sufficient muscle function to enhance the ability to live a physically independent lifestyle.

* Learn the proper training techniques for all of the exercises in the program.

* Maintain normal breathing patterns while exercising, since breath holding can increase blood pressure.

* Perform all of the exercises in a slow and controlled manner. To prevent orthopedic trauma to joint structures, avoid ballistic (fast and jerky) movements.

* Never participate in strength-training exercises during active periods of arthritic pain, since exercise could exacerbate such a condition.

* Control the range of motion so that the exercises are performed through a "pain free arc" (e.g., the maximum range of motion that does not elicit pain or discomfort).

* Never use a resistance that is so heavy it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures. It is recommended that every set consist of eight to 12 repetitions.

* As a training effect occurs, achieve an overload initially by increasing the number of repetitions, and then by increasing the absolute resistance lifted.

* Limit each workout to one to two sets of eight to 10 different exercises. Make sure that all the major muscle groups are included in the training session.

* Don't over train. Two sessions per week are the minimum number required to produce positive physiological adaptations. Depending on the circumstances, more sessions may neither be desirable nor productive.

* Perform multi-joint exercises (as opposed to single-joint exercises) since they tend to aid in the development of functional strength.

* Given a choice, use machines to strength train as opposed to free weights. Machines tend to require less skill, and allow individuals to start with lower resistances, increase by smaller increments (this is not true for all strength-training machines), and more easily control the exercise range of motion.

* Understand that the first several strength-training sessions should be closely supervised and monitored by a trained professional who is sensitive to the special needs and capabilities of the older adult.

Flexibility Training

Try to incorporate the following stretching exercises in your daily fitness routine:


  • Place the fingertips of each hand against each other.

  • Press the palms and fingers together, creating tension along the fingers. Now relax the fingers.

  • Squeeze the fingers together in tight fists. Relax the fingers and hands.

  • Repeat 2 times, gradually increasing to 5.

  • Sit comfortably erect in a chair with your arms at your sides.

  • As you inhale, gently raise your arms to a count of 4.

  • Bring your palms together over your head and hold your breath for a count of 4.

  • Exhale to a count of 4 as you lower your arms to the sides. Establish a rhythm of coordinated breathing and movement.

  • Repeat the exercise 3 times, and gradually increase to 10.

  • Sit in a straight back chair.

  • Inhale as you begin to lift your right foot.

  • Exhale as you begin to lower your right foot and raise your left.

  • Jog 10 steps; increase to 50.


  • Place your fingertips on both shoulders, elbows to the sides.

  • Inhale as you circle your elbows up and back.

  • Exhale a you bring them forward and down.

  • Repeat 4 times gradually, working up to 10.

  • Extend your right arm. Place your left hand under the right forearm. Spread the fingers of your right hand comfortably. Flex the wrist back.

  • Stretch the wrist forward and down.

  • Repeat 2 times on each side, gradually working upto 5.


As you inhale, lift both shoulders. As you exhale, lower them and relax.
Repeat 4 times, taking deep breaths between repetitions and increase gradually to 10.

  • Sit comfortable erect in a straight-backed chair with both your feet flat on the floor.

  • Extend the right leg forward and inhale as you raise it off the floor, gently pointing your toe.

  • As you exhale, flex your foot so that the toes are pointing towards the ceiling.

  • Inhale again as you point your foot, and exhale as you flex it.

  • Now wriggle your toes, relax your foot, and return it to the floor.

  • Repeat with the left leg. Gradually work upto repeating 5 times on each side.


While reaching upto the old age a number of diseases do creep in to our bodies. These are mainly concerned with joint pain, chest pain and other kinds of illness. Some of them are listed below:

  1. OSTEOPOROSIS: This a manifestation of the normal wear and tear sustained by major joints throughout life. Adequate intake of calcium and vitamin D and regular weight-bearing exercises and strength-training exercises are the most important preventive measures you can take. Various studies have shown that when our bones are taxed from exercise they grow stronger and denser and more resistant to fracture.

  2. RESPIRATORY INFECTIONS: The old are more at risk, too, from respiratory infections because their lung tissue has lost so much of its elasticity and resilience. They can develop certain diseases like asthma, lung cancer, etc. These can be prevented by doing deep breathing exercises, avoiding excess of smoking and pollution.

  3. BREAST CANCER: This is believed to result from a series of alterations in the genes of breast cells. The exact causes are not known but age, hormones and family history appear to play an important role. The best way to prevent this disease is early detection. Performing monthly breast self-examinations, having annual manual breast examinations by a doctor and having regular mammograms are life saving measures that every women should take.

  4. SKIN: Cleansing your skin everyday lowers your risk of skin infections by reducing the amount of oils, debris and bacteria, that accumulates. The best care of the skin is to protect it from sun. Keep eating a balanced diet, cleansing and moisturizing the skin as and when required Avoid smoking cigarettes, substances that are allergic to your skin, cuts, abrasions and burns, which can lead to infection or scarring.

  5. BLOOD PRESSURE: More than half of all women at 60 and above have high blood pressure. High blood pressure makes your heart work harder than usual. At first,this makes your heart stiff and weak, weakens arteries and can also lead to stroke by promoting the formation of blood cells in arteries in the brain. This can be treated effectively by losing excess weight, regular exercise and through medication also. Desired Healthy blood pressure should lie within the range of 160mm hg - 170mmhg.

  6. CHEST PAIN (ANGINA): In the cardiovascular system, the arteries slowly harden and arterial plaque clogs up the blood vessels, a process that can lead to strokes and heart diseases. Angina is the chest pain caused by a reduced supply of oxygen to the heart muscle. You may feel a tight, heavy, or squeezing sensation deep beneath your breast bone or in a band across your chest.
    The pain may radiate to your left arm, shoulder, neck, jaw, or down your back. You may also experience nausea, sweating or shortness of breath. If you feel any of the above mentioned pains, consult doctor immediately, for best prevention. This often occurs during physical exertion or emotional stress and may last only a few moments.

  7. DEPRESSION: In older people, depression can result from a stroke, diabetes or some type of cancer. It can disable you emotionally, physically, socially and professionally. Depression usually results from a combination of genetic, biological, psychological and environmental factors and also sometimes from an imbalance of brain chemicals. Severe stress, grief, or other difficult changes in a person's life may contribute to this chemical imbalance. Family history is also a factor. Unlike milder feelings of sadness or the blues, major depression seldom goes away with time or an improvement in circumstances. It's treatment usually involves medication or psychotherapy or both of them together. Do if you experience any of these symptoms, consult your doctor immediately.

    An annual flu shot is strongly recommended for women 60 and older, as well as women with heart, liver or kidney disease, diabetes, aids, or any type of lung disorder. Even if you are in perfectly good health, you should consider having an annual flu shot. You need to get a full shot every year because new strains of the influenza virus develop every year. If you have any risk factors for complications from influenza, you should also be vaccinated against a common bacterial form of pneumonia. One vaccination provides lifelong protection. Ask your doctor about being immunized against pneumonia.

  9. URINARY INCONTINENCE: This is the involuntary loss of urine from your bladder. It is characterized by the leaking of urine when you sneeze or cough. One out of 3 women 60 and older, experience this disease. You may feel a growing sense of isolation as you gradually restrict your social activities for fear of having an embarrassing accident. If you experience incontinence talk to your doctor. Surgery, medication or a program of  bladder training to increase the capacity of your bladder can help you regain control of the functioning of your urinary system.


    This is very common after 60 and causes the loss of intellectual abilities such as memory, thinking, reasoning, judgment, orientation and concentration and it can cause drastic changes in personality, mood and behavior. During the early stages of disease, women are cared for at home and during the later stages, women may become extremely confused, disoriented, unaware of their surroundings, irritable, suspicious, fearful or even violent. They may become unable to perform daily functions, such as dressing, eating, or using the toilet. This disease requires proper caring of the person. Good nutrition is important because deficiencies of vitamins and other nutrients can intensify the symptoms of this disease

Tips for mental fitness

  • Learn to adapt to a lifestyle that is not governed by the need to earn a living.

  • Recognize your own strengths and put them to work in new and fulfi11ing ways.

  • Plan for the future so you have plenty to look forward to.

  • Set yourself new goals.

  • Stay tuned in to the outside world, including current events, the social scene, family life, and the arts.

  • Hang on to your own identity, no matter what pressures there are to conform to the geriatric mold.

  • Maintain standards of dress and behavior that add to feelings of self-respect.

  • Keep self-pity and any other negative tendencies at bay so that you present a positive and purposeful image to the world.

  • Be dignified, not submissive

Don't let health problems keep you from starting an exercise program. Exercise can make a real difference not only in how you feel physically, but also mentally and emotionally.

Social Aspect

In aging, as throughout your life, it is very important to keep active and stay interested in the world around you, and to find a supportive and challenging contexts in which to promote continued personal growth and obtain fulfillment.

  • Everyone of retirement age should build some exercise into their daily round, but under a doctor's supervision. It will pay dividends.

  • Make a point of walking or possibly, bicycling to the store.

  • Use the stairs instead of the elevator when possible.

  • If you have no dog of your own, perhaps offer to take someone else's for a walk.

  • Take up an activity that you enjoy, such as, golf, dancing, walking, swimming, tennis, or gardening, at least 3 times a week and preferably everyday.

  • Start an exercise routine to mobilize your joints. Use the warm up and flexibility exercises.

  • A heart attack does not ban you from activity; exercise in moderation is advisable.

  • It is never too late to start.
Hence, retirement is not the end of one's life. Cope up with it as you did with all other aspects of life. Instead, retirement can give you a whole new vision of life, exploring a complete new world in itself. Millions of women today are finding these leisure years as rewarding as their working years.

Fitness Articles ::: Women At 40 : Health And Fitness Needs Of Women at 50+