Alexandra Williams, MA and Kymberly Williams-Evans, MA
A 56 year old reader asks how to quickly get back into shape:
Usually I’m in fairly good shape (for my age). I had a really hectic last year with a big work project and it threw me off my game (white flour and sugar became my boyfriend). I probably have about 30 pounds to lose. A normal fun day for me used to be a 25 mile ride followed by a couple of hours of kayaking. I did do a 12 mile hike at sea level a few weeks ago and did fine. I just started walking 4-6 miles, 3-4 times a week. I have access to a fabulous gym and am willing to do whatever there. I enjoy weight training and am familiar with most of the moves.
My eating is not too messy. I’m a vegetable and fruit junkie and am fine without meat. The bread I buy is 100% whole grain and I look for high fiber. Oatmeal or eggs with toast is my usual breakfast. I don’t drink alcohol, sodas of any kind, fruit juices or sports beverages. It’s only coffee in the morning and water the rest of the day. My one vice is coconut milk French Vanilla creamer. It’s almost non-negotiable!!
Kimberly, Lake Tahoe, CA of fiftyjewels.com
Alexandra: Wow, that is pretty detailed. You sound quite healthy, so perhaps it’s a matter of some tweaks to your exercise regimen and diet, not major changes.
Write down everything you are eating, and I mean everything, including 2 sips of wine, 1 bite of Ben & Jerry’s, and 3 almonds. Just the awareness of what you’re eating will create change. You need to find out where you are sabotaging yourself, as oatmeal and eggs aren’t the issue, and you already seem knowledgeable about the hidden sugars/ calories in fruit juice.
Once you’ve tracked your food choices for 3 days, look through your list to see what you can eliminate without obsessing or getting into a battle with yourself. Be aware that a 350 kcal Ding Dong won’t give you the energy, satiety or nutrients that two 390 kcal stalks of celery with peanut butter will. As your creamer is important to you, keep it. I suspect you will need to look at portion sizes more than food choices.
People who are successful at keeping weight off after weight loss aim for 1.5 – 2 pounds loss per week. Thirty divided by 7 weeks is 4 pounds per week. Probably not sustainable in the long run, but if you get a deficit of 14,000 calories per week, you can do it. I do not recommend or endorse this solution. As the possessor of an advanced counseling degree, I’m all about the positive, not the negative, and I’d rather see you feel successful about losing a realistic 15 pounds than unsuccessful if you aim for 30 and reach 15. Can you get a 7,000 per week deficit?
Kymberly: Well, Kimberly, not only do we share a name, but also a similar dilemma. Like you, I have always been active, am 56, and gained 30 pounds in the last few years even though I eat more healthfully than ever before. So I hear you … except that part about wearing a bikini! One-pieces are my friend.
My sister’s key tips are intake focused. My suggestions are output oriented. You need to sub in high intensity interval training at least twice a week and get busy with that strength training that you are fortunate to already value.
Walks are great, (and what I can manage while I await surgery for some knee issues). In your case, you need to change things up as you walk. Get specific cardio plans for weight loss here and here. Basically you need to alternate your long, steady state walks with shorter, heart pounding interval hikes that push your heart rate as high as you can safely tolerate for about 2-3 minutes, then level out. Repeat several times. Push yourself by climbing a steep hill, either outdoors or on cardio equipment such as a treadmill or elliptical. Pick up the pace for a power walk. Strap on a backpack that is loaded and walk hard and fast. If you are kayaking, paddle as if sprinting for a finish line.
Find routes, exercise modes, and paces that vary so you constantly force your body to adapt upwards to the new demands. Alternate the long, semi-comfy routes with shorter, harder ones.
As we age, strength training gets more, not less important. While overloading all major muscles at least two times a week is fantastic, you need to aim for at least three times per week given your time frame and goals. Instead of performing single joint, isolated moves (such as hamstring curls) do multi-joint, or compound exercises, such as squats or lunges.
Since you like resistance training, try this Tabata workout from our friend Tamara Grand. It’s a high intensity, low impact routine that will give your metabolism a calorie-burning jolt.
Alexandra and Kymberly:
Get 7-8 hours of sleep per night. Not only will you be sleeping instead of eating late-night snacks, you will also be giving the hormones leptin and ghrelin time to do their work. You already know about Sugar. Now you know about Sleep. The other “S” is Stress, which you discovered was an issue during that big work project. Consider listening to meditation music or words while you’re on those walks.
In fact, meditation has just been shown to help with losing weight– pretty exciting stuff, right??!! — so consider adding even 5 minutes of meditation or guided visualization to your day. Our meditation post was written before the recent research on meditation aiding weight loss. Click though, as you will find some good ways to begin a practice.
Alexandra: Choose from above the activities and methods that work for you and that you will actually do. Maybe you’ll enjoy a dance class. Maybe you’ll prefer to do high intensity interval training by yourself in the weight room. Maybe you’ll change the timing of when you eat that fruit.
And of course, take a look at a few of our previous posts that help answer your question:
Lose 10 Pounds in 4 Weeks
Best Workouts to Burn Fat
Do You Have a Stuck Metabolism?
Keep us posted on your progress, as we’d love to help you celebrate your successes. Besides, research has proven that making your goals public increases your chances of success. Okay, I just snuck Accountability in as bonus Tip #7.
Now we’re off to locate our swimsuits for all those hikes we’ll do in Hawaii when we sneak ourselves along on your vacation.
Take your own vacay twice a week when you subscribe to our blog. Enter your email in the right column and start reaching your active aging goals starting …. whenever you take our advice!
Alexandra Williams, MA
Before you try to guess the five ingredients (well, three, since I mentioned two above), you’ll want some good nutrition news about the Flatout Bread ingredients. The two flatbreads that I tried at the breakfast (but didn’t use for this recipe) were Core 12 and Red Pepper Hummus, both of which are powered by chickpeas. The flatbread I used for this salmon recipe is full of navy beans. Yes, I want to break out singing the Village People song. All three flavors have 12 grams of protein and 8-10 grams of carbohydrates.
As I am currently studying for my Nutrition Specialist certification, I am also aware that these flatbreads have 0 trans fat, plus the macrominerals calcium, magnesium, and potassium, and the micromineral iron. I have had anemia in the past, so am always on the lookout for iron. As well, they are made from whole beans, which is a fiber and protein benefit for a non-meat eater like myself.
Okay, time for the recipe, and I really do hope you’ll try it. When I created this recipe I tried to choose only ingredients that added flavor and benefits.
Curried Salmon and Cantaloupe Protein UP Sea Salt and Crushed Black Pepper Wrap
First off, I chose the salt and pepper wrap (even though the red pepper hummus is my favorite) because it already had salt and pepper in it, so I didn’t need to add any to the recipe.
½ pound salmon
4 oz organic sour cream
¾ tsp red curry paste
6-7 fresh basil leaves, cut into pieces
½ cup cantaloupe, cubed into small pieces
Grill the salmon, then cut it into small pieces. While it’s cooking, mix the red curry paste and sour cream together in a small bowl. You may be tempted to add water to the curry paste, but resist, y’all, resist, as the cantaloupe has plenty of water and you will cry in frustration if your wraps become soggy. Add the unseasoned salmon to the curry mix and stir them together.
Lay out two Flatout Sea Salt and Crushed Black Pepper flatbreads on a cutting board, then spread the salmon mixture over them, covering the flatbreads fully. Then sprinkle the cut cantaloupe over the top, followed by the basil. Roll the flatbreads up tightly, starting at the long end, then cut into one-inch sections. That’s it. Eat them. One suggestion – be liberal with the basil, as this recipe is not as exciting without it.
Even though these three new ProteinUP flatbread flavors won’t be in stores for another month, you can try their other wraps and pizza crust using this .50 off coupon:
Then in a month you can return to get the Core 12, Red Pepper Hummus, and Sea Salt and Crushed Black Pepper and create your own flat, flatter, flattest, flatout love recipes.
This post is sponsored by FitFluential on behalf of Flatout.
Alexandra Williams, MA
At first, I thought it would taste weird to bake bread with that flavor of almond, but I really wanted the challenge, as I like savory breads. Besides, the idea of putting the almonds in a food processor to make a topping for a coffeecake sounded so wrong. If you have a successful recipe for a savory coffeecake, please let me know in the comments.
In any case, I figured if green olive and sausage bread existed, I could create something even better (sorry, that combination just isn’t me), which I did! Yay for me. I scored a touchdown with my recipe, as my older son (who just moved into his first apartment) took most of the bread with him, declaring that his roommates loved the slices I had sent with him the day I baked it.
If you decide to bake this super easy bread – no yeast or rising time needed – let me know your opinion.
12 ¾ oz unbleached all-purpose flour
2 tsp baking powder
1 tsp salt
5-6 oz shredded Mexican cheese mix
2 oz softened butter
4 medium eggs
2 oz milk
2 oz heavy cream
4 oz chopped Blue Diamond Wasabi and Soy Sauce Almonds
In a separate bowl, whisk together the eggs, milk and cream, then add the egg mixture to the flour mixture, stirring enough to moisten and combine the ingredients.
The batter should be somewhat stiff. Turn it into the pan, then use your fingers to smooth the top into a slightly concave shape, with the edges a bit higher than the center.
Bake for 35-40 minutes, then turn it onto a rack to cool. It should be a somewhat golden color. It’s a dense bread, but not heavy. And guess what?! It goes perfectly with beer. Or bacon, according to my son.
This post is sponsored by Blue Diamond Almonds. I’ve seen some delicious-looking game day snacks from Blue Diamond Almonds go by on Facebook, so you might want to check those out too. You can also see more recipes on their Instagram and Twitter feeds.
Alexandra Williams, MA
Special K sent us some brownies (how did they know I have a son who has chocolate brownies as his preferred food group?!), and I guess they have angels working in their chocolate department, because the brownies are named Divine Fudge and Heavenly Caramel. Whether their status is due to the fact that they have real cocoa in them, or are only 80 calories per brownie, I don’t know. I just know that they were a yummy afternoon snack and I didn’t feel guilty about eating one. And yes, it is possible to satiate the desire for a sweet treat with just one.
In 1908, when the chocolate bar was introduced, it was .6 ounces. By 2002, the smallest version of that chocolate bar was 1.6 ounces. In 1995, the average serving size for a brownie was 3.2 ounces. In the past twenty years, the typical brownie serving has doubled in size. But our bodies want us to live in the past. In other words, we can satisfy our chocolate cravings by eating a Special K brownie that goes back to 1908 by being only .7 ounces. The good news – no corsets involved.
I’m currently studying for my nutrition specialist certification, and know that the majority of the population will indulge in a sweet snack nearly every day. I also know that the majority of the U.S. population is weight-conscious. The 80 calorie Special K brownies might be the solution for you, just as they were for my son.
And if you’re expecting guests, you can put one on the pillow instead of a chocolate mint. About the same size; about the same calories, but without the melty mess. Not speaking from personal experience of course – cough, cough.
For further info about both the Heavenly Caramel and Divine Fudge, visit www.specialk.com, or find them on Facebook or Twitter. And of course, you can always just head to your local grocery store and check them out for yourself.
For further info about getting chocolate mint stains off a pillow, ask your mom. Don’t ask me – I wasn’t successful.
This post is sponsored by FitFluential on behalf of Special K Brownies.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
The new year is starting out well at the Boom Chicka Boomer
ranch, homestead, cottage, boom shack-a lacka. We have 184.108.40.206. exciting exercises, retreats, ebooks, advice, research, food, and all-around goodness to share with you so that you can be up to date. Let’s get rolling, shall we?
1. Top Ten Fitness Trends for 2015
Wonder what the top 10 fitness trends for 2015 are projected to be? Then click the link to see the list compiled by the American College of Sports Medicine (ACSM),
2. Four Key Trends That Affect You
For YOU, we highlight 4 of those fitness trends relevant to active women who want to be comfortably awesome.
3. Buy This Cookbook (Subtle, eh?)
Eating will continue to be popular in 2015. Shocker, eh? What if we told you about a great recipe book <<<<<——- (click that link) that will have you eating more while losing weight, AND you can keep eating bacon? We are now affiliates for the ——->>>> (or click here) Skinnylicious Cooking downloadable recipe book. This book aligns with our preference for grass-fed meat, healthy ingredients, real food vs. food-like substances, easy, time-saving, delicious, affordable, and metabolism-boosting recipes. In other words, the recipes are designed to work WITH, not AGAINST your body. No dieting involved. You probably already know our low opinion of diets. But we have a high opinion of Skinnylicious and think you will too. But you need to click to find out. And you have to actually get the book and USE it to gain all its benefits. Action time.
It looks like 2015 might finally be the year when the food industry recognizes how important it is to increase plant intake and decrease animal intake, both for health and the environment. Even more reason to eat – gasp – more veggies and fruits.
4. Trust Those of Us in the Trenches
Teaching group fitness classes every week is not enough to qualify us to advise you about active aging. We also present and lead sessions around and about. Keeps us on our toes.
Join us in person or vicariously online as we hoof it to: Tenaya Lodge in Yosemite, then to the Lorna Jane store at the Paseo Nuevo Mall in Santa Barbara, then out of state to the first Bloggers at Midlife (BAM) conference in Nashville. Yes, you can work out in cowperson boots! The ultimate booty class!
5.Tenaya Lodge Wellness Spa Retreat Weekend
If you want to jumpstart your wellness plans, but without any jumping involved, join us at the Tenaya Lodge Wellness Retreat. Taste wine, go on a nature hike, get a mass-aaaahhhh-ge, work out with us, learn how to pair tea with dinner. If your budget allows, and you enjoy learning and doing healthy activities in a luxury environment, meet us there! Coming up soon: Jan 16-19
Regardless of your ability to attend, tell us in a comment below which of the planned activities would be your favorite. We are pretty keen on the Saturday, Jan 17 3:30 session! To see the schedule and sessions or to register, go to this spa weekend link.
6. ABC Workout, Free Food, Prizes, and Lorna Jane Activewear DISCOUNTS
For you locals (Santa Barbara), join us for FREE Sat Jan 31 at 10am for the
world, nation, state, county famous ABC: Abs, Balance, Core workout we are teaching. Sponsored by Lorna Jane Activewear, you not only get to improve your abs and show the shoppers who rules the mall, but also snacks and juicy discounts on LJ gear. Did we mention prizes as well? Gotta play to win!
What’s your favorite abs or core move? Bet we’ll show you one you’ll like more!
7. Bloggers at Midlife Conference
Then in mid-March we fly to Tennessee to present at the inaugural BAM conference. If you are a baby boomer or midlife women who blogs on any topic, this event is for you. If you are not a blogger, thank goodness! We need you as readers! So charge up your laptop or mobile phone to read about our adventures and whether we sweat during our sessions. Look for wild photos and behind-the-scenes stories from the conference.
8. Track our Knee Adventures
Starting next week, we will be busting open the inflammatory, painful, yet ultimately upbeat story of two middle-aged women who want to age actively. When their knees try to defeat them, they fight back — with traditional and new methods. Methods that you can learn about as well. This (unfortunately) universal tale of joy, frustration, pain, and odd detours offers help to any of you also suffering from knee pain. Will Kymberly be able to continue teaching her beloved step classes in 2015? Can Alexandra postpone knee surgery past 2015? And how will their experiences help you? Track with us as we enter 2015 raring to go!
Did you think you’d have to read 2,015 bullet points from us? Nahhhh. 2 + 0 + 1 + 5 = 8, so you only get 8 points from us. Happy 2015. See you at Tenaya! While reading Skinnylicious. In a box. With a fox.
Alexandra Williams, MA
If you’re over 50, this book will bring back memories of holiday food; some good, some best left in the 70s (Consommé Noël made with turkey broth, beet liquid, onion juice and sherry anyone?).
The Swedish Tea Ring is easy to make, delicious, and popular. Basically it’s a gussied-up cinnamon roll.
1 ¾ to 2 cups flour
2 ½ Tbls sugar
1 packet (¼ oz) yeast
¾ tsp salt
¼ cup milk
2 Tbls water
2 Tbls butter
1 egg at room temperature
In a mixing bowl, combine half the flour, and the sugar, yeast and salt. In a saucepan, heat the milk, water and butter to 110º, then stir into the flour mixture, beating till smooth, then beat in the egg. Gradually add the remaining flour until the dough is stiff. You can then either use a dough hook or manually knead the dough until it’s smooth and elastic, about 8-10 minutes. Put it into a greased bowl, cover it and let it rise until doubled in size.
Swedish Tea Ring
2 Tbls softened butter
½ cup firmly packed brown sugar
2 tsps cinnamon
½ cup broken walnuts
½ cup raisins
Roll the dough into a 7 X 15 inch rectangle. Spread the butter over the dough, then sprinkle on the sugar, cinnamon, walnuts and raisins. From the long edge, roll up tightly, then shape into a ring on a parchment covered baking sheet with the sealed edge down. Tuck one end of the ring into the other, and pinch to seal. At 1-inch intervals, cut 2/3 of the way through the ring with scissors, twisting the cut sections slightly to separate. Cover and let rise until almost doubled in size. Bake at 375º for 20-25 minutes.
If you want to frost the ring, recipe is below. Also, my boys don’t like walnuts or raisins, so sometimes I’ll make two rings and leave those ingredients out of one. It still tastes perfectly delicious, though I prefer the regular recipe.
1 cup sifted powdered sugar
¾ tsp vanilla or lemon juice
1 Tbls water
1 Tbls heavy cream (you can do 2 Tbls water if you don’t have cream)
Spread over warm (not hot) Tea Ring. You can add candied cherries (which seem to have been the rage in the 70s), but I don’t, as they all get picked off and ditched on the plate by everyone I know anyway!
HURRY! Just one more week to get our FREE booklet, 34 Guilt Free Strategies to Avoid Holiday Weight Gain. Subscribe to our blog now.
Kymberly Williams-Evans, MA
Incorporate the following 3 “activities” into your life to enter 2015 with less — less weight, less stress, less mental clutter. Each supports and interacts with the others.
Use meditation to better understand your relationship to food, exercise, and stress. For example, meditation can assist weight loss efforts by reducing emotional eating, binge eating — basically any kind of eating that is not mindful. Meditators generally have higher consciousness of their thoughts and actions. They therefore make better decisions regarding health choices.
Guided Meditation Apps
If you are eager to get started with meditation, try the free meditation apps listed in our post: Meditation, Menopause, and Memory.
2. Sleep Sufficiently
Several studies link lack of enough sleep with obesity. For one, if you are getting only 5 or 6 hours of sleep each night, instead of the recommended 7 to 9 you are awake more hours slugging down extra snicky snacks.
For another, sleep deprived brains tend to make poor decisions. “Yes, I neeeed that high calorie, sugary late night treat. I deserve it. The calories disappear after midnight just like Cinderella’s coach and horses.” Uh huh. Let me also ask — do you feel like working out when you are tired?
Too little sleep also affects the hormones that regulate appetite and fat storage. The little gremlin, ghrelin whispers a naughty message more to the sleep deprived — “you are hungry. Eat, my pretty, eat.” Simultaneously, leptin the lambkin that usually cues you to back away from the fork, goes to sleep on the undernapped.
Still awake? Then read our post on how insufficient sleep causes weight gain.
3. Breathe “Actively and Energetically”
Breathe Your Way to Less: Less Food, Less Weight, Less Stress
Active breathing simply means paying attention to your in- and exhalations. No judgment, no expectations. Just be aware of your breaths. Energetic breathing is short and fast. Inhalations are forceful and through the nose. Expand your belly as you inhale. Exhale with equal force, contracting your belly.
Use energetic breaths as a natural, zero calorie picker upper instead of food, caffeine, or other quick fixes to gain energy. Breathing energetically stimulates your central nervous system the way exercise does — first by elevating, then calming you.
With both kinds of breaths, you are building self-awareness and interrupting unconscious patterns that may not be serving you. Become a better breather by inhaling the info in our post, Breathe Life Into Yourself.
True — meditating, sleeping more, and breathing with intent alone will not directly cause calories to burn faster than holiday buns baked too long and hot. However, combined with everything else you are doing to keep weight at bay, these 3 tools can be part of your powerful arsenal as you wrap up the holiday season, the year .. and maybe a few gifts too.
Give a gift to yourself. Join us at the Tenaya Wellness Spa Retreat coming up faster than energetic breaths. Jan 16-19 in Yosemite. Click to see the sessions, treatments, meals, and more that you will get as their guest. BONUS – we’ll meet each other as we are presenting workouts and wellness sessions. Wonder whether you are doing common exercises correctly … or um, well, stoopidly? Eager to take a cutting edge ABC: Abs, Butt, Core workout? You get it all at the Tenaya wellness weekend.
When I went away to college, I went on a junk food cereal binge for a while, just to find out what I’d been missing. That phase didn’t last long.
When my kids were born, one of them had food allergies, so I taught myself to cook from scratch. I’d been teaching group fitness for over ten years by then, so was very interested in learning as much as possible about food, nutrition, and realistic snack habits. Now I teach in the exercise studies department at a university, and have to help students learn to make food choices that are in their best interests and will help them reach their goals.
When I was asked to try out the new Special K® Chewy Snack Bars, I was all for it, as I like to find options for my students. Some snack bars are too big, too heavy feeling (especially during exercise) or too high in calories. The four new flavors – Berry Medley, Salted Caramel Chocolate, Salted Pretzel Chocolate, and Blueberry Bliss – are 100 kcals per bar, which is good. Generally speaking, we burn about 400 kcals per 45-minute cardio class, so the math sounds good to me.
I love oats, and am glad to see that the first ingredient for all four flavors is rolled oats. For my personal taste preferences, they are a bit too sweet, yet they are perfect for my university students. And it would seem that my boys (who are now college-aged) like them too, as several of the boxes are nearly empty. The two fruit flavored bars have a bit of real fruit in them, though I prefer the salty-sweet combination in the Salted Pretzel Chocolate bar.
Fall Quarter is now over, but by the time Winter Quarter starts, these bars will be available nationwide, as they will be officially out in January 2015. As I always carry a quick snack in my fitness bag for students who “forgot” to eat before class, the timing is just right.
This post is sponsored by FitFluential on behalf of Special K Snack Bars.
1 cup all-purpose flour
1 cup whole wheat flour
2 tsps baking powder
½ tsp baking soda
½ tsp salt
½ cup canola oil
1 cup brown sugar
½ cup milk
1 cup creamy peanut butter
6-8 crushed candy canes
Preheat the oven to 350°F.
Mix the flours with the baking powder, baking soda and salt. Set aside. In a mixing bowl, beat the oil, sugar and eggs together for 2 minutes. Add in the milk and stir to blend.
Pour the wet ingredients into the dry and mix just enough to blend. Pour into a greased loaf pan and bake for about 10 minutes before covering the loaf with the crushed candy canes. Finish baking for another 50 minutes or until the loaf springs back to the touch. Let it fully cool, as the candy topping will be very hot.
After eating it, I think it would have been better to put the candy cane bits into the bread rather than on top.
WOATS has three flavors of oatsnacks, and I have pretty much plowed through two Peanut Butter Graham Slam bags. They also have Cookies ‘N’ Dreams and Nuts About Berries, but I haven’t tried those yet. The company was founded by a 16-year-old who wanted oat snacks in a soft version that was kind to his braces.
Depending on the month, you might find some peanut snacks in the UrthBox. A subscription snack service that sends non-GMO, organic, vegan, gluten-free, and diet versions, I actually found a number of snacks that my picky high-schooler loved (vegan brownie, anyone?). My favorites were the barbecue quinoa crisps, Rogue blue cheese popcorn, and black rice crackers. I noticed they’re offering $10 off right now with the code CRUNCHWEEK.
We just learned about a brand-new company called Thrive Market. They offer nonGMO, organic and natural foods at 30-50% BELOW retail, with free shipping. It’s a member site like Costco, but cheaper and only healthy products. We recommend you join. For every membership Thrive sells, they give one away to a needy family through non-profit partners such as The Boys & Girls Club. We signed up as an affiliate because we believe in it so strongly. Sign up via this link and you’ll get 3 months’ free membership, plus 15% off your first order. Working my “shop my values stocking stuffer plan” via their company.
Also, if you want a 25% discount for the month of December at the Peanut Butter & Co. online store, use this case-sensitive code: YUMSQUADLOVE
To make it easy to share (and because I want to increase my Pinterest skills), I made a nice easy pin of our 10 tips to avoid holiday weight gain that you can access at the next big get-together.