<p>I eat everything else – carbs, fruits, veggies, small portions of meat, and yogurt. Every day, yogurt. </p>
<p>Actually, I pretty much eat the same things every day for every meal: Yogurt for breakfast. Fruit mid-morning. Small sandwich, with ham, cheese and mayo, for lunch. Fruit mid-afternoon. My medicinal red wine in the evening. A deck of cards-size meat for dinner (lots of red meat), plus a starch and a veggie. Maybe a cookie or two or some ice cream after dinner.</p>
<p>IMHO, it’s not about what you eat; it’s about the portion size.</p>
<p>And, if I’m really hungry, some Stacey’s Pita Chips and mango salsa.</p>
<p>“IMHO, it’s not about what you eat; it’s about the portion size.”</p>
<p>Yes, that and variety. Seems like you are fine, VH.</p>
<p>I’m excited - I got a really cool new Brooks running hat and a way cooler mesh tank top ( to wear over my sportsbras). Patiently waiting for that shiny orb to actually appear in the skies… :)</p>
<p>Weights day for me. Yipee, kettlebell swings! I might throw some t-pushups in just to make things more fun. :)</p>
Oh, yeah… nothing says “fun” like a good set of t-pushups!
Those things are kickin’ my (formerly) fat butt up one side and down the other. I’m up to five pretty good ones on each side (ten total), but I collapse on the floor at the end. There’s something about supporting on one arm that really takes it out of me. I’m like, no sweat, piece of cake for the first three reps and then I just slam into to the wall on the fourth rep.
<p>Go figure, huh? It just goes to show that, at the end of the day, we all have to find an approach that works for us and that we can live with over the long haul. I’m just the opposite. My portions are off the charts huge, but it works for me because I’m stuffed after a meal. My hunch is that low carb tends to work for a lot of people because it allows for bigger portions. But, your way also clearly works as long as you can keep the portion sizes down. I think Lustig is probably onto something when he talks about “dose-dependent” problems when you hit the system with a bigger glut of carbs than it can process. Big portions of low carb foods or small portions of any foods avoid those issues.</p>
<p>It’s not at all hard for me to keep portion size small. First, I can’t stand feeling stuffed. I like to end a meal feeling satisfied, but I hate hate hate feeling stuffed. Second, I’m only 5" tall to begin with, so even a big meal for me is a small meal for everyone else. I’ve had to figure out what is my own portion size.</p>
<p>This is a seven part series by a buddy of Gary Taubes, Dr. Peter Attila. Stanford Med School, MD, residency at Johns Hopkins. This is hard core stuff with the very latest info. It will make your brain hurt.</p>
<p>As it turns out, cholesterol per se is probably not the culprit - high levels of LDL “bad” cholesterol or low levels of HDL “good” cholesterol probably don’t cause coronary artery disease, but are probably just road signs for other factors that do cause coronary artery disease.</p>
<p>Specifically, it is increasingly suspected that the culprit is the number of LDL particles, not the amount of cholesterol these particles are carrying. Likewise, it’s not the amount of HDL cholesterol that protects against heart disease, but the number of HDL particles carrying that “good” cholesterol.</p>
<p>New Rules of Lifting for Life workout for me. I had an “audience” for my outdoor warm up stuff as one of the neighbors had a crowd on their deck. At least they were polite enough to not laugh at the ol’ geezer doing high knees skipping and carioca. I am really starting to enjoy this stuff. Haven’t fallen and hurt myself yet and I’m getting quick enough that it’s not only fun, but it seriously jacks the old heart rate.</p>
<p>My “glutes” are sore. 15 reps per leg on these [single</a> leg deadlifts](<a href=“- YouTube”>- YouTube) are doing me in. I’ve been doing them for a long time, but this is double my usual reps.</p>
<p>I’m starting to whip it on the Medball throws and the cable chops. With the throws, it’s kinda funny because I’m using a rebound screen, but it’s at an angle so the ball bounces back slowly and slows me down some. On the cable chops, I just have to be careful I don’t catch the cable on something as I’m pulling through and I have to be careful with not letting the weight slam down. </p>
<p>I had to be quick with my workout this afternoon because I went in 30 minutes before our Senior Fit class and use much of the same space as they do. But as I was finishing my workout the instructor was starting to set up for class. Now, she is perfect for this class… she’s 65 so she is great with this group! So she and I are talking and she wants to advance some of her ladies into some activities getting down onto the floor and whatnot so she was wanting some advice on exercises they could do. She thinks I’m crazy for my kettlebell stuff BTW, but once I actually explained a couple of the movements to her I think she was finally convinced that some of her ladies COULD do some of my crazy stuff just scaled back drastically for them. (Turkish Get Ups anyone? Half Get Ups?) Well as her ladies were coming in, I started getting ready to get out of their way and one of them was disappointed I was leaving. She said they wanted to watch me work out! </p>
<p>Tonight’s Workout:
Run 4 minutes, walk one minute; repeat.
2.75 miles, 30 minutes total workout time. Plus probably another 5 minutes of walking to recover. I decided to take a new route tonight and went for a different part of town. Right in the middle of it, I had a stretch of about a half-mile that was an incline. Wasn’t real steep, but it’s long! Was a great run tonight and I felt pretty good afterwards.</p>
<p>^Haha hops_scout. I take a “senior fit” class sometimes (when my schedule allows) and they do a LOT of floor work. Leg lifts all around, and that thing where you are on all 4s and alternately stretch and contract your spine like a cat. The class is designed so anyone with health issues can do alternate forms, however. One woman even sits in a chair for some exercises and does her own thing.</p>
<p>At home when I remember to do it I use a backpack filled with books for a kettlebell-like exercise. Just the straight back & forth between the legs, hoisting with the glutes. Don’t know what it’s called.</p>
<p>HaHa. I just realized that 2 of my worst running falls have been on the days of my son in law’s graduations. 4 years ago in Houston I had a magnificent fall on a morning run the day of his medical school graduation and this past Saturday was his graduation from residency. Wonder what the significance of that is? </p>
<p>Nice 7.5 miles this morning (that I didn’t want to get up and do). Saw a turtle, skunk and lots of bunnies.</p>
I broke out a new pair of shoes this morning - they just happened to be running shoes so I’ll use my trail runners for everyday (300 miles on them) and the running shoes for running. I grabbed the laces off the old shoes for the trail runners too - I had mismatched laces (one was white and the other black) - they’re both black though not the same. I’ll fix that later on. Walking around all day in unsupportive shoes - not a good idea for me.
I’d like to get up to 40 miles in a week sometime. Yesterday I was planning on doing 8-10 miles but someone came into my office late afternoon and we talked for a few hours. I got home late and didn’t feel like going out. That probably limits me to about 30 miles for the week if nothing goes wrong.
<p>Much of their exercises now are done in a chair. We have like 15 folding chairs in our closet specifically for the class. She tried telling us how to run the class, but there are way too many restrictions for me! </p>
<p>Most of these ladies are in their upper 70s…</p>
<p>Cat camel. It’s back-guru Stuart McGill’s recommended warmup for back pain sufferers. Just gently arching the back up and down, not pushing to the limits in either direction. He emphasizes that it’s a “motion” exercise, not a “stretch” exercise, so the idea is smooth, fluid, easy motion, not trying to stretch up or down.</p>
<p>A half a dozen or dozen reps in both directions is supposed to be great for loosening up the spine. I’ve tried it a couple of times when I was feeling some stiffness in the lower back and it really does help!</p>
<p>I would think that two great “floor” exercises for the ladies would be Quadruped Hip Extension on either the hands or elbows. Adapts to a wide range of capability and is great at improving hip motion. Totally unweighted.</p>
<p>And, quadruped thoracic rotation. I love this for geezers like me. It’s the perfect exercise for improving the ability to turn around and see when backing up the car – a range of motion that I have found goes away to an alarming degree with geezer-hood.</p>
<p>Cosgrove has a variation on this thoracic rotation warm-up in NROL4LIFE that is just killer. Get down on hands. Kneel with one knee an an Airex pad, the other leg up on the foot, but with the foot and leg out to the side pointing at a 90 degree angle, knee bent at 90 degrees. Put the hand (on the same side as the kneeling knee) on the floor in the quadruped position. Then rotate with the arm on the other side under the body and back up, to full range of motion. Working against that opened knee locks the lower body in pace and really concentrates the thoracic spine rotation and it stretched the hip like crazy. I love it! Learning that warmup, and getting me to do the carioca, was worth the price of the book! This mobility stuff is so valuable for us geezers.</p>
just scaled back drastically for them. (Turkish Get Ups anyone? Half Get Ups?) Well as her ladies were coming in, I started getting ready to get out of their way and one of them was disappointed I was leaving. She said they wanted to watch me work out!