Life Keeps Throwing You Mountains And You Just Have To Keep Climbing Them Again And Again... 

That quote is so applicable for me today. 

I have had a few financial set backs, a large filling dental restoration work is required, the car has just been serviced, and while I am not quite at the stage of needing payday advances  I do need to be very conservative in my spending at the moment.

I am cutting and pasting for my own private future use the 12WBT program as I went from unfit to sick over the duration of round 1 2011 and was unable to even start the program, although I did exercise most days and ate healthy up until this last couple of weeks when I had a 'why bother' moment with each shopping trip.

Why bother?  I'll tell you why I should bother.  There are a few dirty words I can think of. 
Diabetes, increased risk of cancer, heart and lung disease, and stroke, not to mention dementia are all linked to that 'why bother' way of thinking about diet and exercise.    I happen to consider myself fortunate that at nearing age 65 I do not have diabetes.  I know the occasional meringue is not going to make me a diabetic overnight but I know for a certainty that a year of eating that way at my age and health status, almost certainly would.  
I do not want that.  I will be mindfully eating, it is worth the bother.

So my little indulgence in self pity shopping when I was out picking up my antibiotics, is over for the moment. I'll weigh myself and check out the damage and get right back on track :-) . 

 MEND weight issues
Weight management rather than weight loss has become the message that the MEND (Mind, Exercise, Nutrition and Do It!) is striving to involve children and adults in.  is the key message in a healthy lifestyle program aimed at kids. I  wish I had thought up that name for my blog. I am sure many promoters of weight management help would think so.  Don't you think that MEND sounds a more catchy easy to remember word than   lipozene?

The MEND program manager in Heidi Drenkhahn, says kids can develop health problems later in life if nothing is done.

"By being overweight or obese younger in life, it actually means that your risk of developing cardiovascular disease or heart problems, diabetes and other things like sleep disorders or sleep apnea as you get older are much more likely.

"So it's better to get this once kids are little and fix the problem when they're little so they don't have more problems when they're older."

Ms Drenkhahn says there has a successful proven track record with the program.

"Children who take part in this quite often change their body shape, so they're looking at reducing their waist line.

"We're not so much looking for weight loss but we're looking for children to just grow up into the weight that they already have so looking at reducing their waist lines and getting a healthier weight for their age and height, but not only just being fitter and healthier but also getting more self esteem and confidence."

I have pneumonia so I'm settling in here in the spa country of northern NSW for a while until I get better. . I plan to  work on my novel all day and rest then go swimming in the evening for exercise.

When I'm fitter I'll get the car serviced and go shopping and check the local country town out and have a picnic and walks along the river. 

It is warmer here in northern NSW than it is in Victoria and we have a camp under a good shady tree with access to hot thermal pool.  This will do my chest the world of good.  I will get fit here for sure.   I made sure I stopped and walked, did some press ups, bench presses and lunges regularly while driving here and achieved all my fitness action goals for each day.

These natural spas are a delight for the traveller like myself.

For those who are interested in incorporating a spa into their home.  This book might be of interest.
 "Bath & Spa" presents seventy projects for relaxation, recreation and dreaming with photos, plans and drawings. Whether in a small bathroom or a top-flight spa, surprising design opportunities arise from different combination of materials. This publication of the series "Architecture in Focus" invites the reader to discover the new trends at this exciting interface between the solid and liquid states.

A big day today,  I hit all my fitness targets,
7 hours sleep last night.
my exercise and calorie balance targets met.

I packed a R M Williams belt I fit into the largest notch and the smallest notch represents my goal waist size.  Taht is going on tour with me.  No scales.    Happy with my current fitness plan and actions.

I am working with a few injuries and following the advice of a physiotherapist as to what exercises are best for me.

Discover simple exercises and stretches that will improve your health and well-being. Our bodies are designed for movement. Vigorous movement helps to lubricate our joints and sweat out toxins. It generates a state of well-being, which alleviates stress and anxiety, and enhances the body's immune system. And it keeps weight gain in check and lowers the risk of developing chronic diseases as we get older, such as diabetes, arthritis, heart disease and high blood pressure. Poor health does not have to be an inevitable consequence of ageing. Regular exercise lets you feel better and live longer. And you can use exercise to target specific health conditions.

To learn more, about Exercises to Improve your Health, click link below.

Are you or do you know a senior who may have a concern meeting their nutritional needs?

There are many reasons seniors may struggle to maintain adequate nutrition.

Retired seniors are on a fixed income however food prices have recently soured and people no longer working for a living will not have the same cost of living adjustments to their incomes to allow for these price increases and they may be cutting back on purchasing fruit vegetables meat and nut snacks.

Seniors nutrient needs are different to those of younger people and seniors and their advisers might not be aware of increased nutritional needs. 

Extra nutrients may be needed due to slower assimilation of nutrients, greater need and the fact that many dedications might interact with absorption of minerals.  Also many illnesses can affect apatite.

If you have a senior you care about, keep an eye on out that their weight is not rapidly dropping and that they are eating a healthy diet.  There are a few things anyone can do to help if they suspect there might be a problem nutritionally.   Meals on Wheels Meals on Wheels Australia can assist many seniors struggling to meat nutrition needs on their own. 


More info

• Older rehabilitation patients are at high risk of malnutrition: Evidence from a large Australian database
• Balancing your diet - Fact File, ABC Health & Wellbeing, 25/04/2007
• Nutrition screening: Time to address the skeletons in the bedroom closet as well as those in hospitals
• Meals on Wheels Australia
• Dietitians Association of Australia - malnutrition factsheet

A bright, highly visual, full colour textbook that enables students to gain a holistic understanding and approach to aspects of food, nutrition and technology. Senior Food Technology & Nutrition uses current and up-to-date resources from reliable sources and websites. This book has been specifically written for New Zealand classrooms and will assist students to gain better understanding of food, nutrition and the design process in order to achieve Excellence.  Click below for more information or to order.

A great day's moderate exercise today.  Reg and I both walked about 8,000 steps.  Well Reg did did some of his while balancing on rocks by the water's edge and I did some of my exercise walking and running along the paths by the water. 
I actually ran after the balls of my heal had become too painful to walk on as I was taking the weight on the ball of the foot when I ran and that allowed me to continue exercising for longer and meet my moderate exercise tally for the day. 

The Physio gave me two exercises to do that would strengthen the stability of my hips and my knees and help me overcome some of my inner roll as I walk.

I have had Plantar Fascitis due to past injuries and activated by my being flat footed with this inner rolling action when I walk and well, frankly overweight as well.  I am seeing a physiotherapist who strapped my foot to see if this would help.  It hasn't.   I have my feet fitted by experts hence my shoes cast a lot of money but they allow me to be active so they are worth the cost.

I was pleased with my calorie deficit for the day, 8,000 steps, 30 minutes of moderate intensity and 20 minutes very intense exercise (as measured on my bodyMediafIT device.

lol, Below is my bandaged foot that was supposed to help the plantar fascitis. After my bush jog, I think I need to take that off and wash my foot.

If you have injuries, get them checked out by a physio, I find this far more constructive than the anti inflammatory I get offered if I see a doctor about them.   If you have a chronic condition as I have, you may qualify for 5 free visits a year.   I will be getting advice on managing my shoulder Bursitis next visit.   lol  you have to remember I am one of the first of the Baby Boomers.  If I did not have a few injuries, as I approach 65,  I would not have had as much fun in my life as I have enjoyed.
.

Medicare and Physiotherapy

You may not be aware, but by arrangement with your GP, you may be entitled to 5 free physiotherapy sessions if you have a chronic condition.

This can include treatment for conditions like low back pain, arthritic pain, knee or shoulder pain to name a few.

Please ring to inquire more about Medicare's Enhanced Primary Care program.

I have my first of 5 FREE physio appointment I qualified for, at 11am tomorrow.

It's worth checking out if you qualify for 5 free sessions a year, it is going to save me heaps and give me an expert to get some guidance from.

lol, I am going there with a pin and when he asks what to start with I will suggest he flip me around and stick in a pin and we can start with that spot, lol. or we could toss, head or tails :-)

WARNING: Snake Oil Sales people are about trying to con you and me.  There are always CON artists about, beware the Crank selling fake cures that not only do not work but are plain dangerous.
One such crackpot put a span comment on this post (I have deleted) promoting their product for sale that gives no benefit to anyone except those wishing to line their pockets with your money.

I urge you to stick to well researched reputable nutrient manufacturers who have too good a reputation to put out many of these sorts of confidence trick cure all products. 
Have your Vitamin D levels checked and include Vit D3 into your diet IF they are low and not otherwise as some nutrients are toxic in excess.  I take Blackmores Calcium Plus and Vit D 3 because my levels are low and I only use this one well known brand that stood up to tests that showed they contained the stated amount of ingredients when many other companies failed when Choice magazine tested nutrient supplements.

BEWARE of any product containing both calcium and strontium as the two products do NOT work well together PROVING that the seller of that product not only engages in an unethical (SPAM) method of marketing, but they are pushing shoddy merchandise at the consumer.  Something I would of course expect from people who resort to internet spam to sell items. 

Tap in to true hunger

I have had enormous urges to snack at morning and afternoon tea time lately and also at supper time, so I have adapted my eating habits to eating smaller but more frequent meals and drinking more water.
 
I am drinking  water with lemon juice when I 'fancy' eating but am not as yet hungry.  

Going well with this, today. 

I took the trouble to add ice cubes to the water as it is a hot day and I am enjoying this.
When I work long hours it takes a lot of discipline to make sure I take time off for other important things

'We often mistake thirst for hunger', says trainer Kosterich. 'If you feel hungry midmorning or in the afternoon, drink a glass of water, then wait 10 minutes. Still hungry? Try it again. If your tummy is still churning, you can confidently justify having a healthy snack.'