EAT LESS - MOVE MORE

Eat Less - Move More - There are many diets, but this is truly the only effective one. Unless you have a medical problem that prevents you from losing weight, this is the ultimate weight loss tools. It is really that simple.

Take the stairs instead of the elevator. Dance while you use the vacuum. Don't bend over to pick up something, squat. Use commercials on TV as your exercise break. (most of them have terrific, upbeat music). Walk to the store down the road instead of driving.  Play with the children in the snow. Someone once told me that your body burns more calories when you are trying to keep warm.

Put your comments or ideas here! Lets all do this. We can:

EAT LESS - MOVE MORE

Fitness and Quality of Life

Guest Post by David Hass

Fitness may not cure cancer, but it does make a significant impact on quality of life. The National Cancer Institute recommends that adults receive about 30 minutes of moderate intensity exercise on most days of the week. Although you might not be able to maintain this level of activity after diagnosis, you should still do what you can to improve your energy levels and achieve optimal treatment results.

Effects on Energy Levels

Physical activity is known to increase energy in cancer patients. A 2004 study found that prostate care patients who exercised regularly experienced less fatigue during radiation therapy than those who did not perform any physical activity. Increased energy levels may also make certain cancer treatments more effective, according to the National Cancer Institute.

Effects on Common Symptoms

Cancer patients who require bed rest also benefit from gentle exercises and stretches. Low impact exercise decreases common bed rest symptoms like stiff joints, weakened muscles, breathing problems and digestive issues like constipation. Other studies by the National Cancer Institute have linked regular yoga practice to decreased risk of insomnia in cancer patients.

Effects on Survivorship

Although exercise is not a cancer cure, some studies suggest that it may increase survival rates. A 2005 study found that women with breast cancer who exercised frequently had high survival rates than those who did not. Exercise was particularly beneficial for women with hormone responsive tumors. Other studies suggest that exercise may decrease the chances of cancer recurrence in colon cancer survivors.

Effects on Emotional Wellbeing

Many cancer patients experience periods of depression and emotional distress. However, studies show that physical activity may decrease the severity and frequency of depression symptoms. Yoga is particularly beneficial, since it focuses not only on physical well-being, but also relaxation and breathing techniques.

Challenges

Some cancer patients may find it hard to incorporate exercise into their daily routine. For example, mesothelioma patients often experience severe breathing difficulties due to lung tissue damage. Even if your cancer symptoms prohibit moderate or high-intensity exercise, consult your doctor or caregiver to discuss lower intensity options, like walking or yoga. Even a small amount of physical activity can make a significant difference in your quality of life.

Trying to get Back

We were so bad over the holidays. You all know how difficult it is to be around relatives who cook. You have to try that one piece of pie, that chocolate cookie, Uncle Bill's Peanut Brittle, Grandmas' wonderful dressing/stuffing with her famous gravy, etc.

Ray took me to NC the weekend before Christmas so I could help my daughter and get the dust bunnies out of our weekend home. I got out the decorations and the children helped me decorate, but of course we had to have food for them to eat, since they are not too crazy about our life plan.

Ray came down on Thursday night and out son-in-law brought NC Barbecue for dinner, along with cole slaw, and that wonderful Carolina cornbread. Then, there was dessert. . . . . .

Friday night, my daughter's family went to have Christmas with her father's family, so Ray took me to the Mayflower for dinner. Shrimp, cole slaw, unbelievable hushpuppies, and fried okra. What the heck! It is Christmas!

Christmas Eve was wonderful and I helped the children make their big chocolate chip cookies for Santa Claus. Well, Santa was not the only one who got a cookie that night. We had our big family dinner at my daughter's house. There was turkey and ham, mashed potatoes, sweet potatoes, corn, green bean casserole, jello salad, real butter, cranberry sauce, wonderful rolls. Then for dessert, there were choices of course: cheesecake, pumpkin roll, and fruit cake. You just can't hurt anyone's feelings.  We went to bed that night feeling guilty.

Christmas morning started early with a call from my granddaughter around 5 a.m. We loaded up the car and drove over. There was plenty of coffee and cookies that Santa left. After all the gifts were opened, I discovered that one of Taylor's gifts from Santa was a doll that poops. You actually spoon in this mushy stuff and she fills up her diaper. What was Santa thinking?

Then, of course, Rhonda cooked eggs, sausage, and biscuits. We hadn't had enough to eat the day before, so we ate a good breakfast. Later, after going home and cleaning up, we drove to Hubert to Deborah's home. Deborah is Ray's daughter and she has 3 grown children and a fiance. Her mother (Ray's ex) was there with her husband, Don. We all get along well, so we didn't eat because of nerves. Deborah had most of the same food that Rhonda had the night before. Just add macaroni and cheese, collards, old fashioned homemade dressing w/gravy, deviled eggs, Hawaiian Rolls, fruit cake cookies, apple pie, peanut butter cookies, Carrot Cake, and Red Velvet Cake.

So you think you had temptations over the holidays? Made me hungry just writing about it. Almost all of the bad food is gone. Anything left goes to a friend's New Year's party. We are going to start off the new year right.  I know it will make us feel better, both of us are having digestion problems, lethargy, and nervousness. I am sure that it has to do with all the carbohydrates that we ate.

Low Carb in 2012 is our goal! Want to get on the program? It is fairly easy. We are starting from the beginning again: lean meat, cheese, and eggs. You can have mayonaise (reasonable amount) and mustard. No catsup (it has sugar). Watch the carbs on everything you eat. We start with 20 carbs per day. A friend went on the program and decided he didn't want to eat any carbs at all. He lost weight but he felt awful. So remember, you need a certain amount of carbs to be successful. We don't want you in the hospital.

So, you see that no one is perfect. Even those who are putting themselves out there as role-models are real people with real people problems. But, you can start over any time and pledge to live a healthier life. Join with us on our journey. Leave a comment, subscribe to our blog. If you do, we can exchange phone numbers and you will have support whenever you feel weak and want eat something you shouldn't.

This picture is last Christmas before we lost
weight. I am putting it out there as a reminder that I don't want to go back there. 

Barbara and Ray

Maintenance is Not What it Sounds Like

Maintenance on a diet is for the birds. I find myself falling back into the old carbohydrate habits. It started with a few crackers in the soup, a bite size candy bar after physical therapy (my reward). Now there is a can of ginger cookies, the chocolate ones haven't been opened yet. At church last night, they had mashed potatoes, green peas, roast beef, roll, salad, cake, and tea. I ate the whole thing. I haven't eaten that much at once in quite a while. Although, when I got home, I got very sick and lost most of it.

This morning, I had my eggs and cottage cheese. I had a healthy soup for lunch, but then I smelled the ginger when I opened the cabinet to get something else out. This is so difficult. I cannot have anything around, or I will eat it. What is a girl to do?
Ray seems to be okay, but I have seen him in the cookies too.

I am going to be by myself next week. First thing is to make sure there is nothing to eat that I shouldn't. We will see how that goes

Maintaining the Status Quo

So far Ray and I have been able to maintain our weight loss, even through Thanksgiving.

We have even eaten out a couple of times. We just don't eat those high-carb sides on the menu.

I have been in physical therapy 3 times a week to strengthen my core muscles. They think that is why I am falling down. I still have little head rushes and get dizzy. I am pretty sure that doesn't have anything to do with my core muscles.

Both of us are too large for our clothes. Ray has had to buy some since it has been many many years since he was this small. I, however, have clothing from size 8-18. But I am getting into smaller sizes. I love it when I try something on and it fits or is too large.

I hope that some of you are following along. I really would like to hear your experience with weight loss.

Later, Barbara

Maintaining the Status Quo

So far Ray and I have been able to maintain our weight loss, even through Thanksgiving.

We have even eaten out a couple of times. We just don't eat those high-carb sides on the menu.

I have been in physical therapy 3 times a week to strengthen my core muscles. They think that is why I am falling down. I still have little head rushes and get dizzy. I am pretty sure that doesn't have anything to do with my core muscles.

Both of us are too large for our clothes. Ray has had to buy some since it has been many many years since he was this small. I, however, have clothing from size 8-18. But I am getting into smaller sizes. I love it when I try something on and it fits or is too large.

I hope that some of you are following along. I really would like to hear your experience with weight loss.

Later, Barbara

Back on the Plan

One of my Pen & Ink Pictures

Ray and I went to Kentucky for the week of Thanksgiving. Needless to say, we did not stay on the plan. The difference was we didn't overeat like we normally do. We ate one plate at Thanksgiving. When we got home, Ray had maintained his weight.

I, however, lost three pounds. I went in to get my Protime done today because I am on Coumadin. They always check my weight, heart rate, and blood pressure, so I am using their scales for my official weight. The weight is put into my medical records. That makes a total of 26 lbs. since we started. Ray has lost 37 lbs.

We are back on the plan. We ate cheese and pork rinds in the car coming home from Kentucky. We stopped and Ray got a hamburger and a salad for me at Wendy's. He only ate one piece of bread and I couldn't eat the whole salad. It had chicken in it and was a good salad. I love being able to use regular salad dressing.  I love being able to eat butter. The only thing I really don't like is 'no bread'.

I have learned to make roll-ups with ham or turkey, and cheese. I buy the pack of cheese slices that has 4 different cheeses to make a variety. Sometimes I add a little mayonnaise or Grey Poupon Mustard on the inside. Sometimes I mix the mustard and mayonnaise to make a little dip for the roll-ups.

I have been buying frozen stir-fry vegetables to put in my soups. Sometimes I take a couple of chicken breasts and put them in the slow cooker with a little olive oil and a whole onion sliced up. I put some salt and pepper. When the chicken is almost done, I take it out and cut into smaller pieces or shred it with forks. I put in about 4-6 cups of water and 4 bouillon cubes (chicken or beef depending on what I use for the meat). Sometimes I will add garlic or another spice that I think might  change it up some. The stir-fry veggies make for a good flavor in the soup. When it is almost ready, I add a can of diced tomatoes. Sometimes I add 1 oz. of cream cheese or some cheddar cheese (or both). I try not to eat more than 2 cups. No crackers. That is difficult, because I really love crackers in soup.

If you are just reading this, or if you are trying to top our weight loss, let me know. Leave a comment, join the discussion. You don't have to tell me anything you don't want to, just share your experience. Or if you want to Be a guest blogger on this site. We would love to have you share your story. Take care, and Low Carb happy eating.