Rules To Follow If You Want To Lose Weight

In the small town where I live we have a favorite restaurant that serves a daily lunch buffet. Even though all the items are delcious not all of them are heart healthy. In our culture it seems that the mindset is that you should get all you can eat since you're going to pay the same price regardless. Because of this, I notice most folks really pile it on and even go back for seconds. I can't say I have never been guilty of this sort of behavior myself. Not everything in a buffet line should end up on your plate and obviously, there is a true correlation with the amount of food on your plate and the size of your wasteline. With that being said, there are a few rules I have heard that we should follow if we want to lose weight:

• Be carb conscious - Carbs are usually the most overeaten of all food groups. So instead of reaching for the mashed potatoes or pasta, reach for the brown rice or quinoa instead. Whole grain pasta is always a good choice as well.
• Fill your plate with veggies -Remember to make solid veggie choices. Avoid the starchy ones. This will help you avoid a "still-hungry" feeling when you leave the table!
• Eat fruit, but not with a meal - since it's an insulin booster reserve fruit for an in-between meal snack not as part of the main course. The only exception to the rule are berries, which you can eat a handful of with a meal as a "dessert" now and then.
• Learn what good portion sizes are - We have all been raised to eat huge portions, therefore you will need to pay close attention when you sit down to eat to be more aware and conscious of your portions until you can automatically know what a healthy serving size looks like.
• Focus on getting your protein - Make sure you get about four to six ounces of protein (that's about the size of 2 decks of cards), more than that and you risk eating too much fat. So forget that huge t-bone or porterhouse!
• Eat less! Remember the attitude of "less is more"  - Keep it small and light, such as a little salad with four ounces of protein, a small portion of rice or sweet potato, some yummy veggies. Enjoy a couple of squares of chocolate for dessert instead of the whole chocolate bar. If you eat out you might consider having your meal halved at the start and immediately have your waiter box up the other half.

Have a happy day everyone! And remember, Healthy Living Over 50 is not that difficult!

Great Workout/Delicious and Nutritious Lunch Recipe!

Just got back from the gym and all I can say is I am VERY TIRED! I had an excellent cardio workout, but it's funny though, I don't think of it as work so much any more. As each day goes by, I find myself looking forward to the "torture". I did a solid hour of cardio today including 20 minutes on the eliptical, 20 minutes on the bike and 20 minutes on the treadmill. I had my heart rate up for a good while! I had recent foot surgery and it has greatly impacted my ability to walk with no pain, so the treadmill is a real challenge. If you find yourself in this situation, just take it easy and work up to it, maybe do 5-10 minutes at a time. When I got home, I decided to make a healthy salad for lunch. I have become very mindful of what I eat, so I do not even buy any junk food for fear of returning to my old ways!
Try this wonderful salad at home when you get a chance, it was super tasty!

Here's a photo of the basic ingredients. It includes spinach, celery, red and green bell pepper, sliced pear, broccoli slaw and feta cheese.  Everything is so easily put together! I have discovered the broccoli cole slaw recently and love the fresh, crunchy addition to the salad. I also tossed in some dried cranberries, and a small handful of sunflower seeds. For protein I added a small package of pink salmon and drizzled a small amount of balsamic vinegar dressing! Served it with a tall glass of green tea.....Very delicious and nutritious!