Archive

Category Archives for "I Want to Eat Better"
6

Fitness Advice from a 50 year old Mom to her 21 year old Daughter: Guest Post from Taylor Leandro

Intern Taylor LThis guest post comes from Taylor Leandro, our dedicated and hardworking intern. Originally from Fremont, California, Taylor is an undergraduate student at the University of California, Santa Barbara studying Communication and Psychology. She is interested in education, health, and counseling. When she’s not at school or studying, she likes to swim, as she was a competitive swimmer for over 8 years.  Keep Taylor in mind if you are looking to hire a quality future employee!

Taylor: As I approach my fourth year at the University of California Santa Barbara (UCSB), I find the topic of “life after college” consuming my mind more and more. Three years ago my main concern was not gaining the dreadful “freshman 15.”  Now I am focused on obtaining a full-time job. I am beginning to wonder how I am going to find time to stay fit as I start to work exhausting, 8-hour shifts that leave me with little to no energy to exercise or eat healthy.

After the day to day demands of full time, working, adult existence, it is easy to lose sight of the importance of nutrition and health. I currently lead an active college lifestyle that includes riding my bike to and from school, walking around town as opposed to driving, walking or running to the beach, and even exercising at my school’s gym. What am I going to do once my stress levels increase and my activity decreases (or once I don’t have a free membership to a campus gym)?

So I asked my mom, who is fit and active, what advice she has for me as I get ready to launch my career in a year. I hope her advice works for you as well, whether you are my age or my mom’s.

Taylor’s mom: First, understand the correlation between stress and weight gain.

Eat rightSushi from Tenaya

If less time is going to be spent on exercising, then more time needs to be focused on eating healthy. Prepare meals for work instead of going through the fast food drive thru for that 800 calorie double cheeseburger with extra cheese and bacon (or shall I say, heart attack).

Add exercises or resistance into your daily activities

This can be as simple as taking the flight of stairs instead of the elevator or wearing weights around the house.

(Note from Kymberly and Alexandra: we suggest you put such weights in a backpack so that the weight is evenly distributed. We do not recommend ankle or wrist weights as they tend to stress joints).

Find an exercise partner

Taylor Leandro at NPEW

Better with a Buddy

A friend or workout partner can keep you motivated on those days off when you just want to sit around and do nothing. You’re less likely to bail on them than you are to bail on yourself.

Get into a routine

Make exercise part of your daily routine so it becomes a habit. For example, exercise for 30 minutes after work every day. Once you are in the groove of staying active, you will feel good and won’t berate yourself on those occasional days you skip a workout.

Practice yoga or meditation

This can help to decrease stress levels when adult life becomes too hectic. Even just 10 minutes a day to clear the mind and lower cortisol levels helps with overall well-being.Buddha meditating

Readers: What exercise advice would you give your child, grown or not. What advice would you give your younger self about working out and getting fit?

16

5 Things Wine and Exercise Have in Common

Kymberly Williams-Evans, MA and Alexandra Williams, MA

How would you respond if you were asked to speak at a big wine event yet rarely drank wine? Of course, we raised our hands (if not our wine glasses).  Hey, wine has legs; so do we.  Some wines get better with age; so do we …. uh, whatever. Wine drinkers swirl; we twirl!

Therefore this weekend finds us presenting at the Wine Bloggers Conference.  And just to show how much we know about wine as it relates to exercise, we created this handy dandy infographic for you to pin, read, share, and toast!

5 things wine and exercise have in common

Wine is not the only thing that gets better with age. You can too when you :

1) Follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: AlexandraFunFit and KymberlyFunFit.

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

3) Add to our list in the comments below. What else do wine and exercise have in common?

9

Free Health Screenings: Walgreens & the Way to Well Health Tour Came to Fitbloggin’

The following post is a partnership between me and Walgreens. They are offering free health screenings, plus a way to track your activity levels, so I am all in favor of you reading about it!

Alexandra Williams, MA
picture of Alexandra Williams speaking at Fitbloggin 2014

Giving my talk at Fitbloggin. Got some almonds stashed in that bag next to me.

This past weekend I spoke at the Fitbloggin’ conference in the truly gorgeous (yet mightily muggily muggy) city of Savannah, Georgia. I can’t wait to return… in anything but summer!

A few days before leaving the west coast for the east, I got notice that Walgreens would be a Fitbloggin’ sponsor, offering free health screenings, chances to win a FitBit, and a talk about wearable fitness devices.

I totally admit to being a health screenings geek. I love knowing my body’s stats, plus I wear a fitness tracker so I can know even more numbers. Being goal-oriented, I want to be a winner with my own body! Note the part where the word “free” snuck in there? Sa-weeeeet! (that is not the way to drink southern tea; that is my excitement at getting a free screening).

picture of Alexandra at the Walgreens booth at Fitbloggin' 14

Hamming it up at the Walgreens booth at Fitbloggin’

Life got even better when Walgreens asked me to help them get out the word about a few things – all FREE!!!! You can:

Get a health screening during the Way to Well Health Tour

Along with the AARP and the National Urban League, Walgreens is traveling around the U.S. providing “free tests, assessments, education and consulting services to communities with the highest uninsured and unemployed populations.” I live closest to Los Angeles, which has four dates – July 10, 19, 20 and 21 – but the screening bus will be stopping in many states, so look up the closest stop to you via their locator.

dates for the Walgreens Way to Well Health Tour free health screenings in Los Angeles

Walgreens is coming to L.A. very soon

Join their Balance Rewards program

I am working on getting points for all the steps I do. The average U.S. inhabitant does 2,000 – 4,000 steps per day. The goal is to get to 7,000. To stave off weight gain, most of us should all be doing at least 10,000 (only 8,000 if you’re over 65) Amish men do 18,000 steps per day, with a 0% obesity rate (go dudes with beards), and Amish women have a 4% obesity rate and do 14,000 steps per day.

picture of historic steps in Savannah

Yeah, I risked getting stronger!

The Balance Rewards program gives points for doing what you do every day – moving. Just by logging in my steps for the past week, I’m already up to 920 points, which can be traded for things I need to buy. The FitBit is a popular device that syncs up with the Rewards program. I have a Polar Loop, which doesn’t sync, so I manually enter my daily steps. I’d prefer the syncing, but I can pull the info off my Loop or from the synced app that came with my Loop and heart rate monitor, and just transfer the info.

Read a full recap from the Fitbloggin session about wearable fitness devices

Local Savannah trainer Drew Edmonds was joined by three panelists who answered questions about using fitness trackers to reach your goals, be it weight loss, better sleep, more movement, calories expended, heart rate, and all kinds of other info depending on the device. Research is starting to come in showing that people who use fitness tracking devices tend to do more to accomplish their goals than when they do not wear them.

The Walgreens Way to Well Health Tour bus

I looked even happier AFTER getting my free health test results!

During the conference, I signed up and got my free assessments, all of which took less than 20 minutes. Did I mention the Way to Well Health Tour bus was air conditioned? Inside the bus I had a quick finger stick to collect some blood. It was NOT a needle draw, so you can do it! Then a pharmacist met with me to explain my results, which you can see just below. Since scales cannot tell if your weight is from muscle or fat (I prefer to go by how my clothes fit), I am not a huge fan, so I’ve left that part crossed off. The important thing is what the blood reveals about me, including how that plays in to my weight.

As you can see, my total cholesterol is a bit high, so I will do a full blood panel (the needle kind) at my next check-up to separate out my low from high cholesterol to discern if there’s an issue or if this was a one-time result.

picture of Alexandra Williams' blood test results from Walgreens Way to Well Health Tour

Dear Body, You are amazing. Thanks for being 12 years younger than my birthdate.

The good news is that all my other results were fantastic! When the pharmacist told me that my body thinks I’m 43, I was overjoyed. My vanity was even more excited. Who wouldn’t want to be 12 years younger? I tell you, exercising, eating right and sleeping (marginally) well is truly the Fountain of Youth.

I totally encourage you to see if the Way to Well Tour bus is coming near you. Even if it’s not, why not do the Balance Rewards program and get free stuff? Oh yeah, did I mention I also got a free year added to my AARP membership just for doing the screenings? If you’re too young for AARP, they let you give it to an older family member.

P.S. I’m a sucker for John Corbett (think “My Big Fat Greek Wedding” and “Northern Exposure”), who voices the “At the corner of Happy & Healthy” commercials for Walgreens, so I was kind of hoping he’d personally deliver the happy, healthy good news about my test results. Oh, well. At least I can say he lives just over the mountain pass from my home in Southern California.

13

I’m Losing Only 1 1/2 Pounds Per Week on my Diet; Is that Enough?

pic of woman exercisingDear K and A: Being a post-menopause person in her early 50s, my metabolism SUCKS. I’ve been working out 5 days a week, sometimes twice a day. I’ve been eating healthfully yet losing only 1 to 1/2 pounds a week.  Is there anything I can do to hypercharge my metabolism?  Brooke, Midlife Bloggers Facebook Group

Alexandra: The answer is always yes. It’s also “It depends.”

In the group thread of a Facebook community I belong to, I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.

Before we get to how to hypercharge your metabolism, we want to mention TransformAging, the webinar summit that guides you to be more fit, energetic, attractive, and mentally and physically stronger. TransformAging will reinvigorate your body, mindset, and life when you implement its easy steps. Top fitness experts who specialize in making the second half of life rewarding and achievable gathered together for this six-video series. Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph to find out more about this cutting edge series and how you can own it immediately. 

A few years ago my sister and I were asked whether it is safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine

  1. intense cardio 
  2. resistance training and a
  3. nutritious diet.
T or F? You can lose 10 lbs in 4 weeks if you combine intense cardio, resistance trng, & a… Click To Tweet

Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!

In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.

Kymberly: When you are done reading this post, check out how you can choose the “right” diet. You will find it far easier to cut out a 500-calorie drink than to exercise strenuously for about an hour. Ouch, it hurt to say that as a fitness pro who prefers moving more to eating less, but there you have it!

Sign up to start "youthifying" today.

picture of woman eating apple

An apple a day keeps the, er, cowboy hat on!

Alexandra: So our advice to you (and the millions of other women with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue).

Kymberly: Brooke, you asked about supercharging your metabolism. In general it usually helps to incorporate strength training 2 -3 times a week into your workout program. Perhaps you are already doing that, given the exercise activity you mention. But if could be that your metabolism is “stuck.”  How can you get it unstuck? Read this: If My Metabolism is Stuck, What Do I Do?

Alexandra: While we’re at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up.

A bonus item for you:
Blue Diamond almonds used in Hello Dolly barsAs part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.

Call to Action: If you’re wondering what could be better than a galaxy quest, it’s a quest for accurate, successful and engaging fitness & health info! And that’s what occurs when you SUBSCRIBE to our blog. Never give up, never surrender to a stuck metabolism and lack of weight loss when you become part of our community. Enter your email in the sidebar or pop up box today to get a freebie and active aging solutions twice a week.

Photo credits: Woman walking – GaborFromHungary; Woman eating apple – Mensatic.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

2

Good, Better, Best Bod Yet with DietBet

Alexandra Williams, MA
Alexandra jumping on mini-trampoline

Showing off the Bread Tumor I Need to Decrease

We recently posted about starting a DietBet, which is an online game where you sign up to lose 4% of your body weight in a 4 week span. If you make your weight loss goal, you share in the pot of gold at the end of the rainbow.

That’s 28 days of focusing on your food and exercise. Getting proper sleep helps too. You can actually lose 14 pounds a year just by adding one hour of sleep each night.

The start date was just two days ago (May 27), and the pot is already up to $675, with 27 players putting $25 each into the game pot.

We’ve had a number of people ask us if it’s too late to join, hence this oh-so-loverly video saying, “Yes, you can still join.” [youtube]https://www.youtube.com/watch?v=Q671QIDeH-U[/youtube] Okay, it’s actually Audrey Hepburn in “My Fair Lady,” but it IS loverly! You don’t get an extra two days at the end (the final weigh-in is June 24 & 25), but you can do it! Speaking of weighing in, you do NOT have to publicly share your weight. Actually, you don’t have to privately share it in the group either. One “referee” at DietBet headquarters verifies your initial and final weigh in photos to keep us all honest.

For all the details, and to sign up, follow, follow, follow the DietBet road to become Good, Better, Best Bod Yet!!

If you wish to donate to the funds set up for the victims of the UCSB/ Isla Vista murders, go to this post.

And if you wish to hire us to speak about fitness, health and saving money through fitness, contact us at info@funandfit.org. Our operators are standing by (that’s us, and it means our cell phones are in our pockets).

35

Chicken-Wrapped Bratwurst in Honey Peanut Butter Sauce

Alexandra Williams, MA
picture of Bees Knees peanut butter

Whipping up some honey PB sauce

For Memorial Day, we have a lot of family coming to town, and I am the hostess who enjoys spending time in the kitchen, preparing yummy stuff for all of them. Inspired by “The Bee’s Knees” honey peanut butter that Peanut Butter & Co. sent me as part of their Yum Squad, I created a recipe that I think is a winner:  Chicken-Wrapped Bratwurst in PB Sauce.

First of all, I was just going to make chicken marinated in the sauce, but I accidentally defrosted chicken lunchmeat instead of chicken breasts, so I just defrosted bratwurst and figured it would work to wrap the chicken around the bratwurst! That’s my full disclosure on the way I create the cooking magic here at the Alexandra House of Cooking Infamy. I’m actually a vegetarian, so can be excused (somewhat) for my chicken confusion, right?!

In any case, the recipe is below, and was pronounced a delicious success by the meat-eaters in my family. So it shall be repeated for the weekend. It’s a versatile recipe, eh!! (I’m channeling my inner Canadian for no apparent reason there).

picture of uncooked bratwurst in honey PB sauce

Wrapped up and ready to bake

Chicken Wrapped Bratwurst in Honey Peanut Butter Sauce

8 slices chicken lunchmeat
4 large bratwurst

Sauce
1/8 cup brown sugar
1/2 cup honey peanut butter
1/2 tsp curry paste (red or green)
2 minced or crushed garlic cloves
1/8 tsp pepper
1/4 cup soy sauce
1/4 cup water
zest and juice of small lime (or 1/2 of regular)

Whisk together all the sauce ingredients in a bowl. Put the bratwurst into the bowl and fully cover it with the sauce. Let it sit for at least 30 minutes. While it’s marinating, preheat the oven to 350. Put the bratwurst into a baking dish (or on a parchment covered baking sheet) and wrap the chicken slices around the bratwurst. Pour remaining sauce over the meat and bake for 45-60 minutes.

I baked it in a covered dish, so if you bake it in an uncovered dish or on a baking sheet, the cooking time might be somewhat less. And in case you’re wondering what I ate, I had the borscht, made from beets I grew in my garden.

Serves 4

picture of pb marinated bratwurst and borscht

Chicken wrapped Bratwurst in Honey Peanut Butter Sauce, served with Beet Soup

 

 

 

 

 

This is not a sponsored post, but Peanut Butter & Co. did send me two jars of Bee’s Knees. They also will send two jars to a U.S. resident who gets randomly selected in our giveaway.

a Rafflecopter giveaway

Happy holidays to you and yours if you’re celebrating Memorial Day. Also, if you haven’t joined our Diet Better yet, why not? Lose 4% of your body weight in 4 weeks and win a share of the money in the pot. Only $25 to join. It begins on Tuesday, May 27, so eat that holiday food, then get a’losin!! Read our post about it or just click to join.

5

DietBetter: 4 percent Weight Loss in 4 weeks

Alexandra Williams, MA

Many people (mostly women) come to us for advice about losing weight. There are so many different ways to lose weight; some healthy, some not. We talk about realistic, healthy solutions.

lady on scale getting weighed

Weigh me up, Scotty!

With that in mind, we are about to start a four week DietBetter on Tuesday, May 27. You get 4 weeks to lose 4% of your starting weight. At the end of the 4 weeks, whoever’s hit their 4% goal is a winner and splits the pot. The amount in the shared pot depends on the number of people who join up.

 

With DietBetter we don’t tell you HOW to lose the weight, though Kymberly and I do have advice about the best diet for weight loss, the most effective way to get started , and the best weight loss methods according to research (hint: the answer is “it depends”).

What we like about DietBetter is that you choose the weight loss method that’s right for you, while they set the parameters to keep it healthy and safe. For example, if you weigh 170 pounds, four percent of that is 6.8 pounds, which means losing 1.7 pounds a week. Totally realistic, as we show in our post “Lose 10 pounds in 4 weeks.” Math + hard work = weight loss success + financial gain.

[vimeo]http://vimeo.com/79208152[/vimeo]

How DietBetter works:

1. Join up today and put $25 in the pot. You can join up after the game starts, but you are best off to join up in advance.

2. In the 48 hours before the start date of May 27 you post a starting weight photo that is verified by the DietBetter team (they send you a word to use, plus photo requirements).

3. Your weight is NEVER shared unless you decide to do so.

4. You can check in on the site as often as you like to share successes, frustrations, ideas, encouraging words, or even to ask us for advice.

5. Within 48 hours of the end date of June 28, you post your final weight. If you are a winner, you need to post a verification photo. If you did NOT achieve your 4% goal, you don’t need to post a picture.

6. Winners get their share of the pot via PayPal.

That’s it. I’ll be doing this too, as I still want to lose that last bit of the 10 pounds I gained back in December when I complained about being overweight and over the hill. Trying to lose weight on my own has gone okay, but not great. I am still not where I was six months ago, even with all my exercise and healthy eating. I’m motivated by money because I want to get my $25 investment back!! I also want to make money, though secretly I hope everyone is a winner. Oh, that’s another great thing about DietBetter – if everyone wins, they don’t even keep their cut. They believe so strongly in positive reinforcement that if we all win by losing, we all get back our full $25.

So, are you in? Click on this link to join. Four weeks. Four percent.

 

 

photo credit: lady on scale – Clarita

We love it when we can share good news with you – If you have watched any of our videos about improving your posture, you know we are fans of good posture. In celebration of National Correct Posture Month, our friends at BackJoy are rewarding those who commit to improving their posture by awarding the first 500 people who participate in the #PosturePledge celebration with a FREE SitSmart Posture Plus ($40.00 retail value), You’ll also be automatically entered to win a fabulous grand prize. All you have to do is choose one of the ten simple actions listed on BackJoy’s Posture Pledge Facebook page.

It’s a good bet to subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

24

Can a 57 Year Old Have More Energy Than a 20 Year Old?

Alexandra Williams, MA

I am 57. My university students are about 20. After my 8 a.m. cardio class one week, a student asked me how I had so much energy. What do you think I gave as my answer?

Alexandra teaching Drums Alive

Teaching Drums Alive

After I gave my response, I walked back into the gym and taught two more classes – one Drums Alive ; one strength training on the ball. Once I was done teaching, I started thinking further about her question. Although it was really probably a compliment with no answer expected, I did ponder it as a sort of research question. You know, in an anecdotal sense, as I haven’t done any research on myself (trying two cigarettes in 7th grade sort of counts as self-research I guess. I smoked the wrong end, as we were hiding in a dark basement, so couldn’t see. Turned it around, inhaled deeply, almost died from coughing. End of smoking career).

First, the answers I rejected as to the genesis of my energy:

* Genetically gifted
* Good luck
* Students are super listless, so I look energetic by comparison (though they do look a bit like pale vampires peaked during mid-terms)
* I’m bionic
* Energizer batteries shoved up my … nope, that’s not it
* Optical illusion due to room lighting
* Crowd hypnosis
* Lots of caffeine (hahahah. I drink decaf coffee every few weeks, and think soda is evil)

Want to know what I told her? Three words: Exercise, Nutrition, and Willingness

Exercise

Lizard's Mouth with Tamara Grand

Working at our over-40 Fitness with Tamara Grand

Most non-exercisers will think, “Hey, wait just a sec. Exercise makes you tired, not energized. W.R.O.N.G. That is short-term thinking. In the long run (and 55 is the long run, I assure you), the cardiovascular system becomes more efficient when it is challenged with exercise. I’ve been teaching for over 30 years, plus I danced and played soccer before that, so even when I had anemia in my 20s, I still had lots of energy. This post we wrote with 7 of the top reasons people exercise will enlighten you. And this other post with the other top 7 reasons will make you smile. Or so we hope.

Nutrition

It’s probably an unfair match-up between my eating habits and my university students’ because they are part of a demographic famous for eating (to say it delicately) crap. I require them to eat a healthy breakfast, yet I don’t actually monitor their personal lives, nor am I all that sure that their definition of “healthy” matches mine, though I do nag give them friendly advice about what constitutes a suitable breakfast prior to working out.
In our radio interview with personal trainer, author, and biologist Tamara Grand you can hear her excellent advice about clean eating for women over 40 (though her advice works for all ages).

I have taken her “tough love” advice about no longer being able to eat as I did in my younger years (due in part to estrogen and other hormones).

Willingness

What the heck does this have to do with energy, and what do I mean by willingness? I really just mean attitude and being willing to do what it takes to be healthy and fit. I am not a of fan of the word “willpower” when it comes to moving and eating for health because it’s too easy to feel it’s a battle, and I don’t want to fight with myself. Trying to think succinctly, I’d say that I am pretty good at “If / Then” decisions. For example, I walk a lot. And when I walk I don’t actually like to sweat. But I think, “If I walk up the mountain road road for an hour, then I’ll have done my 10,000 steps (my daily goal) for the day.” Or “If I choose not to eat cookies or ice cream when I crave an evening snack, then I’ll be that much closer to my weight goal.” I think of the choices, then make conscious decisions. I essentially have a bargain with myself. Luckily, most of my bargains lead to a happy, energetic resolution!

picture of Alexandra being goofy

Take That, Age Assumptions!

I’m tempted to say, “Suck it, youngsters,” but I like my youngsters, and was once one myself. So I think I’ll just say, “Try to keep up. Maybe by the time you reach 55, you’ll have lots of energy too!”

For those of you above 40 (or know someone who is), do you have more energy now than you did then?

 

 

 

 

 

Sign up to start "youthifying" today.

21

5 Foods to Eat to Defy Your Age (And 5 to Avoid)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Book by Frances Largeman RothDiet choices you make affect your aging process. Are you eating to bring youth and vitality to your life? Or could you be ingesting foods that age you? We recently interviewed Registered Dietician nutritionist and bestselling author, Frances Largeman-Roth on our radio show to find out what foods extend our life and which shorten it.

Kymberly: The advice Frances shares is so achievable and easy to incorporate, we decided to share the highlights here. Makes me wish she’d asked which foods make my legs longer.

 

Interestingly, it also turns out your food choices can greatly impact your skin. If you want to feel good and look good, then eat well! Let’s find out how and what.

using the remote to watch tv and drink beer

No

Avoid These Unless You Want to Look Like You’ve Been Smoking for Years

  1. Sugar
  2. Sodium
  3. Trans-fat
  4. Alcohol
  5. Caffeine

 

 

 

Blueberries, Strawberries, Citrus

Yes. Three colors you’ll look good in. Or will look good in you.

Eat These If You Want People to Ask “Is That Your Sister?” When It’s Your Daughter

  1. Blueberries
  2. Cocoa flavanols
  3. Red foods: watermelon, tomatoes, apples
  4. Broccoli and Brussel Sprouts
  5. Flax seed

 

Listen to our interview “Eat to Defy Your Age” with Frances to find out more about which foods to put into your body and which to put into your arch enemy’s snack bowl. Listen all the way to the end to discover the two foods this professional nutritionist, mom, and celebrity food author would never give up.

Alexandra: One of the five recommended foods is cocoa flavanols, so we have a giveaway for you. One person will win two boxes of CocoaVia cocoa flavanol powder sticks – Dark Chocolate & Fruit Variety Pack, two bottles of CocoaVia® cocoa extract supplement capsules (a 2 month supply), and the recipe book “Eating in Color” by Frances Largeman-Roth. You must have a U.S. address to be eligible.

CocoaVia powder sticksCocoaVia supplements

a Rafflecopter giveaway

If you really want to slow and show the aging process who’s boss, subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

10

Insider List of Resources to Help You Age Actively

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

Kymberly and Alexandra in the 80s

We started actively aging in the 80s, so we can point you in the right direction!

If you’re wanting to read some books and listen to some audio that will help guide you along the path to aging actively, we’ve got a few recommendations. Actually, we could probably make a really long list, but we’ll start with just a few for now! (Keep scrolling down to get to Kymberly’s list).

 

 

 

Alexandra:

Exercise

Anybody's Guide to Total Fitness by KravitzAnybody’s Guide to Total Fitness by Len Kravitz, PhD

If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing,  researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.

Ultimate Booty Workout by Grand

Ultimate Booty Workouts by Tamara Grand, PhD

The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.

 

Two books by Jack Witt

Tight, Tone & Trim/ Cut, Cool & Confident

by Jack Witt, MS

This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.

Nutrition

Omnivore's Dilemma by PollanFood Rules, In Defense of Food, and The Omnivore’s Dilemma by Michael Pollan

These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.

Food Politics, and Eat, Drink Vote by Marion NestleFood Politics Nestle

The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.

Kymberly:

Body and Brain

Originally two girls, the Bobbsey Twins

Kymberly is on the left. Or right. Who knows? Who cares?

Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.

After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!

Spark author, Dr Ratey says to add play

When Spark author, Dr. John Ratey says add play, we work it!

Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, MD

First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.

Dr Hil and his book, State of Slim with Kymberly

What I’ll do to get an autograph

State of Slim, by Dr. James Hill and Holly Wyatt, MD

If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?

Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).

Stay Sharp, Improve Memory, and Boost Creativity, Your Best Brain EverYour Best Brain Ever: A Complete Guide and Workout Michael S. Sweeney with 58 Brain Health Boosters by Cynthia Green, PhD.

And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!

You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!

We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program? 

Add more on target resources to your list by subscribing to our blog and listening to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

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