Gracefully Aging, Day 8: Using health and fitness to defy your age

77-yearold body builder Ernestine Shepherd
Photo Credit

First of all, a disclaimer: none of this series is meant to be a "do as I do" thing, as if I'm an expert on aging gracefully and that I've got everything together.

Instead, it's a culling together of things I've learned, women who ARE doing it right, and tips and knowledge that I'm at least trying to implement in my life, with varying degrees of success.

There's no doubt in my mind that proper eating and exercise is key to aging gracefully.

Ernestine Shepherd

We may not all be able to aspire to the level of fitness exhibited by  Ernestine Shepherd--pictured in the photo--but we can certainly be inspired.

Shepherd tells The Daily Mail that she gets up at 2.30am every day, prays, prepares her first meal of scrambled egg whites and a handful of walnuts, and then runs 10 miles before she has her second meal and hits the gym.

And I'm tired after a 45-minute bike ride! But you know what? It does definitely inspire me that someone old enough to be my mom has reached that level of fitness.

10 Natural Ways to Defy Your Age

Health and wellness coach Ellen Goldman has come up with 10 Natural Way to Defy Your Age. (I'm just going to hit the high points here, but feel free to read the entire article here.)

• Adjust Your Mindset: YOU Control How You Will Age 
• Exercise: The Fountain of Youth (Cardio, Weight Training, and Lifestyle Activities)
• You are what you eat, so feed your face (focus on foods containing vitamin A, vitamin C, vitamin E, and polyphenols)
• Get Your Beauty Sleep (work on getting 7-8 hours a night)
• Calm the Years Away: Deep Breathing, Meditation and Yoga (prayer is a great option as well)
• Take Care of Your Smile (the health of your mouth can also affect the health of your body)
• Protect Your Skin (and Eyes) from the Sun
• Don't Neglect Your Ears (By all means, enjoy listening to music--but turn down the volume)
• Stop Smoking and Limit Alcohol
• Your Brain: Use It or Lose It ( Many habits, such as exercise and healthy eating, can keep our brain cells functioning well into our elderly years

I'm participating in "31 Days: A Writing Challenge,"  in which I 'll be blogging on the subject of Gracefully Aging every day during the month of October.  Click the button below for more information and links to each post as they become available!

My love affair with biking

When my husband told me he was going to buy me a used bicycle, my response was "Don't waste your money!"

Frankly, I had no desire to ride a bike.  It has been more years that I would care to count since I had been adept at riding one (think: childhood), and I was more than a little scared of  how my not-so-graceful adult self would fare on a bicycle.\

Thankfully, he ignored me.

And I'm so glad he did...because this little mama has been the source of an enormous amount of fun, relaxation, exercise, and re-discovering one of the purest and simplest joys of childhood.

"It's just like riding a bike...you never forget how!"

Mmm-hmm. I'm sure you've heard that little saying before.

Well, yes and no.  The truth is...while your body remembers how to balance itself on a bicycle...this grown-up and significantly larger body had a hard time remembering just how to maneuver the contraption with confidence.

My first bike ride, together with my husband, was a disaster.

He had already been riding for several weeks, and even at its worst, his strength and endurance is way above mine.  And he's a natural athlete.  I'm...NOT.

It was one of the worst 55 minutes of my life.  I thought I was going to die.  And I was horribly clumsy and awkward...I kept thinking how my kids would have thought it was hilarious (they're not mean-spirited, but they enjoy ogling a train wreck as much as the next person.)

Practice makes perfect

I was ready to give up after that first awful ride.  But I didn't.  I purposed to take a short spin around my neighborhood every day until I had more confidence.  And you know what?  I finally did!

Riding my bike has brought me so much enjoyment this past summer.  Besides giving me much-needed exercise, it has helped me get in touch with and really appreciate beautiful parts of my city, like the ones depicted here, up close and personal.

Living in Northern Illinois, the day will come when I'll have to park my bike for a long hiatus.  I'll be sad when that happens...but I'll look forward to springtime and the first time I can take my trusty little blue friend for a spin again!

I took this one underneath "Symbol," a large metal sculputre that's supposed to be symbolic of our city.

The Sinnissippi Recreation Path, where I did the majority of my biking this summer

Five Things I'm Loving on My Fitness Journey!

With spring finally in place and summer just around the corner, my husband and I are making a conscious effort to eat less, exercise more, and devote ourselves to healthy living more than ever.

The stunning flowering tree in my neighbor's back yard--a herald of springtime

Several products/items/practices have really helped us in our journey so far.  First of all, we've taken up bike riding--my husband with unbridled enthusiasm, myself more tentatively.

Biking

I love the used bicycle my husband bought me.  It's no-frills, although it does have three-speeds...it doesn't make me have to lean way forward and put all my weight on the handlebars.

However, our first ride together was a near-disaster for me.  I hadn't been on a bike in years.  I felt awkward, un-confident, and at times, downright scared.  On top of that, he took me on a 50 minute trek that wore me out.

That was this past Saturday.  I'm happy to say I haven't given up.  In an effort to gain confidence and get better acquainted with my bike, I've taken it out around our neighborhood for 20 minute spins every day this week.

Each day I gain more confidence and less awkwardness.  I plan to build my endurance and sureness to the point where I can accompany him on lengthier treks...Rockford has great bike paths!  Baby steps, you know.

My Fitness Pal

I've tried the My Fitness Pal app with some success before.  This time, I got my husband hooked too. His health and weight were really starting to concern me.

The logic and basic math of the calorie-counting app really appeals to him.  I've developed a new appreciation for it too.  One of my favorite features? The bar code scanner.  Anything with a bar code can be instantly scanned into your My Fitness Pal database.

Yasso Frozen Greek Yogurt Bars

Everyone needs ice cream, or at least something like it, in the summer time! At only 100 calories and 7 grams of protein (!), these delicious bars are definitely a guilt-free treat.  They're not as sweet as your average ice cream bar, but that doesn't bother me a bit.  

I pick these up at my local Walmart.  So far they only carry two flavors--chocolate fudge and sea salt caramel.  Both are yummy, but I see on their website that other flavors are available.

Popcorn Indiana

I stumbled on these delicious products at Walgreen's, but was happy to find them at Walmart too.  So far I've only tried the Kettlecorn, which has a lightly sweet flavor, and the Aged White Cheddar flavor.  Both taste great, and are a good calorie investment, at only about 130 calories for two cups.

These are just great when you crave a crunchier texture.

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Aunt Millie's English Muffins (Multi-grain or Sourdough)

I've put myself on a bit of a hiatus from breakfast cereal, because frankly, I tend to overeat it, and not just at breakfast.

I found Aunt Millie's Muffins at Walmart after I had been eating the Thomas brand for a while.  I found out that Aunt Millie's is much better, thicker and more satisfying, and costs less than half of the Thomas brand!

The varieties I eat are only 100 calories per muffin, so I can add some of my favorite all-fruit spread without guilt.  I try to have some protein as well, usually in the form of an egg or peanut butter.

Other...

There are lots of other things that are helping...abundant fresh fruit, cucumbers, squash, Skinny Cow products, and more.

Are there any health/fitness products you've been loving? Let me know in my comments section!

My Quest to Lose 10 Pounds

Going Public With It!

I've made the decision that I want to lose 10 pounds. And yes, I'm going public with it.

This is kind of scary, but I think making this public will hold me accountable and maybe even give me some much-needed encouragement.

Also, if any of you want to join me in this quest, feel free!

10 and counting down

No, I'm NOT going to tell you how much I weigh...that is for me, God and my doctor to know! I'll start with 10 and count down to zero.

I weighed this morning, so I will weigh again next Monday, a week from today. (I don't believe in frequent weighings, because body weight can fluctuate so much).

I will report my results here. (Whooo...this is a little nerve-racking.)

My plan

These are my basic guidelines:

1) Try to stick as closely as possible to what my diabetes educators recommend for me, carb-wise: 45 carb grams per meal and 15 per snack.

2) Focus on vegetables, fruits, lean meats, legumes, whole grains.

3) Drink lots of water with lemon.

4) Exercise at least 30 minutes a day.

However, none of these guidelines are engraved in stone, because once I engrave them in stone, it's too easy to give up if I fail in one area. (That's just the way I am, unfortunately.)

By the way, I do need to lose more than 10 pounds, but I just want to conquer this 10 pounds at this particular juncture.

Wish me well! And comment if you'd like to join me.