Fitness After Fifty

Fitness and Eating: Is Portion Control the Answer?

 

Fitness and eating go hand in hand.  We are either eating too much, or not enough, or not the right kind of foods.  We either try too hard or not hard enough and it is a dilemma.   Unless we buy pre-measures foods we don’t seem to get the right idea about when enough is enough, or not enough at all.  No matter what your reasoning is, it is important to watch how much as well as what you eat.

 

But just how much is a portion anyway? I never can remember the half cup or whole cup or the golf ball size or the deck of cards size.  A bowl is a bowl isn’t it?

 

I read an article by Marsha McCulloch, R.D., L.D. in the Spring 2010 Diabetic Living magazine that had some interesting tips.  She also discussed a few products designed to remind you about what a portion really is.  Whether you have diabetes, heart disease or any other reason for “watching” what you eat, her ideas might make it a little easier.

 

If you need a reminder to fill half of your plate with non-starchy vegetables, a fourth with lean meat and another forth with a starch, you can actually find portion control dinnerware.  A diet plate and breakfast bowl (thedietplate.com) designed to help you control portion sizes and calories might be helpful.  I see cylindrical rings on the pictured bowl. This is good.  I am one of the guilty ones.  I think that because I put my ice cream in a coffee cup instead of a bowl that I am eating less, but this isn’t necessarily true.  You would be surprised how much you can heap into a cup (more than that ½ cup serving size I am sure).

 

How many spears of broccoli? A plate that has been artistically designed (jeffreyharris.net) and covered with pictures of food (remember the picnic plates with various sized sections for the foods). This plate has pictures of vegetables on one half of it and smaller portions of meat and starches on the other half.  If your veggies aren’t covering the whole half, you are cheating.

 

The Portion Plate (theportionplate.com) has reminders written around the edges and pictures of things that indicate a portion size (like a closed fist of a deck of cards).  You don’t have to take your dishes to the restaurant with you, but a few weeks of looking at these reminders at home might fix the idea of portion size in your mind.

 

 How many times have you heard yourself say “I really don’t eat that much”’?  Many people underestimate how much they actually eat. Try measuring your portions for awhile.  There are collapsible measuring cups that you can keep in your purse, or try an EZ Weight Plate (ezweightplate.com) that has compartments with multiple measured markings.  How about a (mealmeasure.com plate), which is a cut out that you set on your plate that has correct portions?  The meat is not only sized but even has a thickness guide.  Weight Watchers suggest weighing your portions.  This gets a little more like work but there are a number of easy to use scales if that is what it takes to keep you ever mindful.  Think of eating as a science designed to keep you functioning like a well oiled machine.  You can have a little fun with it but get back to the basics as soon as possible.

                          

How Can You Make Your Workouts Fun?

 

Prevention Magazine ran an article by Natalie Gingerich (February 2010) about ways to put an element of fun into your “workout” program. It sounded sensible to me because boredom is the biggest bugaboo when it comes to maintaining a workout program.  I always groan when the perky receptionist tells me to “enjoy” my workout.  Enjoyment is usually the last thing on my mind when I head for the treadmill or the weight room.

 

The author isolates three plans and you get to pick out the one that is closest to your fitness level.  Plan One is for those who are new to the concept of fitness exercise, or if they haven’t worked out for 6 months.  Plan Two is for those of you who have stopped exercising within the last 6 months, and Plan Three is for those who need a little more motivation, or are trying to break through a plateau.

 

Each plan integrates a cardio workout (you get to choose any activity that you like) but an interval walking or walk/run program is a good way to add some interest, some feel good firming moves, and some fun activities.

 

What activity is fun for you?  I mean really fun.  You know, finding ways to exercise your body that are actually enjoyable. It isn’t all about cardio machines and pedometers you know. How about bicycling?  Cycling was a childhood favorite that is still a great calorie burner.  Start out easily on a flat trail and gradually increase the level of difficulty. Let yourself enjoy the fresh air and the feel of the wind on your face.  It can be fun again.

 

What about dancing?  How about ballroom dancing or swing if you have a partner or jazz, tap or line dancing if you are alone.  If you love music and find yourself tapping your toes when you hear a melody, this might be your idea of fun.

 

Ah, yoga.  I love yoga and it makes me feel good (although it isn’t quite as easy as you might imagine).  There is no better way to stretch and loosen tight muscles than a gentle yoga class. 

 

Swimming isn’t everybody’s cup of tea but exercising in the water gives you a good workout that is easy on your joints.  Try a class and you don’t even have to know how to swim.

 

Team sports are ideal for the young at heart.  When your friends rely on you to show up, you had better be there.  Having set workout times and games to play means that you have no excuses not to show up.  If you need a way to release aggression and nothing but throwing punches and jabs will do, try kick boxing or commit to a martial arts program.  One of these choices should hit your funny bone.

What does feel good firming mean?  These are your basic strength training moves.  Boring perhaps, but if you can do 10-15 reps of each exercise your body will thank you.  When using dumbbells, choose a weight that tires you out by the last one; if you can’t do 8 reps you need a lighter weight.  Once you can do 15 reps easily you need to increase the weight.  We are talking about the old standbys here:  Bent Rows, Rocker Squats, Recline Press, and the Raised Plank.  Not too many and you can run through them in 20 min or less.

 

Okay, ready? Pick your plan.  Figure in a cardio workout that you can stand and add some firming moves to tone your body and increase your energy level.  Last but not least figure in something that you really enjoy and go for it.  You don’t have to do the same things every single day.  Mix and match and just remember that the important part is that you keep moving.

 

Cross Training: Not Just for Pro's

 Many of us launch into an exercise program such as walking or biking with great enthusiasm, but we don’t consider the pitfalls that may face us down the road. 

First, you will probably lose interest because you are doing the same thing day after day.  Second, you may overuse or strain the muscles and joints that you are overusing (repetitive stress).  We have all heard about repetitive stress injuries but do you really known what it means?  It means that when you use the same muscles and joints day after day, you may cause wear and tear on some while ignoring or under-using others.

 

According to an article in the Northwest Health magazine (Winter 2010 by Group Health), author Patricia Bailey tells us that we may not be in as good of shape as we think we are, if we are focusing on just one activity.   We are not only setting ourselves up for repetitive stress injuries, but for becoming exercise dropouts from sheer boredom.   Cross training may be the answer.  We aren’t just talking about pro athletes here.  Amateurs can cross train too.  Basically all it means is that you are mixing it up and adding a little variety. Cross training should increase your fun and your motivation while at the same time prevents injuries.  You will also be in better shape than ever before.  Cross training can increase your fun and prevent injuries by distributing the stress of exercise to different muscles and joints.

 

The idea is to combine aerobic exercise with strength and flexibility exercises on the same or on different days of the week.  If you are doing your whole workout at the gym you could cycle for 30 minutes, lift weights for 45 minutes and stretch for 15 minutes.

 

If that sounds a little too ambitious you can start at a slower pace.  The idea is that you don’t have to do the same exercise every single time.  Different activities use muscles in different ways.  Substitute new activities rather than trying to add them on to your already busy program.  Pick and choose.  Mix and Match.  Pick physical activities from each of these three categories:

 

Aerobics:  Running, brisk walking, swimming, cycling, stair climbing, skiing, skating, or court sports.

 

Strength Training:  Push-ups, pull-ups, sit-ups, free weights, weight machines, bands and tubing, and water exercises.

 

Flexibility:  Stretching, yoga, ballet, martial arts or Tai chi.