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A New Direction


At 50, I quit smoking (for the 20th time), retired from my life long career in nursing/hospitals, and  immediately had started into menopause.

One of those items alone can throw a woman into obesity. I took on all 3.

And I gained almost 50 pounds.

obesity

When I had finally had enough, I started to research weight reduction. I bought a jump rope. I bought the book: Dr. Atkins’ New Diet Revolution “the low carb approach that has helped millions lose weight and keep it off”.

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I  started to read that book.

He talked about carbohydrate as the culprit. Not fat. As a nurse working in a major cardiology hospital, we had believed the culprit for heart disease and obesity was fat intake. Dr. Atkins described the physiology of digestion and metabolism. He said that coronary artery disease had been almost unheard of before the beginning of the 20th century and diet consisted of lots of fat, even saturated fat. What happened then? Sugar. It became plentiful and CHEAP. Sugar, the simplest of carbohydrates. We eat way too much of it.

At any rate, he convinced me he was right. We started that diet. It worked!  I was losing! Fast at first. Then slower. Eventually I lost all 50 pounds.

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Next, I wanted to tone up and get my body moving again.

I researched free weights. In my heart I’m a cheap skate. So no gym. Been there, done that when I worked at the hospital. I never got there consistently.

I searched for ‘how to’ books and found one I really liked. It had the research studies I loved that showed this would work. The book: Strong Women Stay Young by Miriam E. Nelson, PhD

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She described the studies she was involved with at Tuft University. Until the 1980’s it was believed that as people age, they normally lose muscle. Additionally, the exercise studied primarily was aerobic. For the first time researchers worked elderly volunteers in their sixties and seventies at higher intensity than ever done before.

The outcomes were astounding and shattered myths about aging. “Younger athletes trained with weights almost as heavy as their maximum because low intensity  workouts didn’t make them stronger. Why would older people be any different?”

In just 12 weeks the muscles these men worked on became 10-12% larger and a whopping 100-125% stronger!

Next they tried this approach on the frail elderly. They took the program to a nursing home. Six women and four men volunteered to work out with the researchers. Ages ranged from 86 to 96 years old. All of them had at least two serious chronic diseases, including heart diseases, diabetes and osteoporosis. Most relied on walkers or canes and several had leg muscles so weak they couldn’t rise from a chair without assistance from their arms. Three times a week, for eight weeks, they faithfully came to the exercise room and lifted their weights.

The results were published in JAMA in 1990 and were truly remarkable! In just eight weeks, these frail elderly men and women increased their strength by an average 175%. On a test of walking speed and balance, their scores rose by an average of 48%. Two participants discarded their canes.

They also found that strength training halts bone loss and even restores bone! It improves balance, helps prevent bone fractures from osteoporosis, energizes, trims and tightens bodies (ladies who worked out didn’t drop pounds, they lost inches.) The muscle mass increase helped control weight, the more muscle mass, the more calories they use, the higher the metabolism rate. Flexibility was much improved. These people never dreamed they could change so much for the better! They were revitalized!

In addition, they found that strength training reduces the risk of heart disease and adult onset diabetes, lifts depression, boosts self-esteem, eases sleep problems, relieves symptoms of both rheumatoid and osteoarthritis, combats constipation and stress incontinence.

So, I read that book and began a strengthening program with free weights.

Also began walking on the treadmill (a gift from hubby for my birthday) every day! I did it when Judge Judy was on. Walked for an hour every day at 4:00 PM, Monday through Friday.

This was all back in 1995 and I took the strengthening and resistance training to my parents. We lifted those dumbbells 3 times a week without fail. I really think it had something do do with their longevity. Dad lived to be 89. Mom just died in September at 93.

These books are still available, though I know the resistance training book is out of print but can still be found at Amazon. Dr. Nelson provides basic exercises and tells you how to gauge the pounds you should use. Always, if the weight isn’t difficult to lift toward the end of your repetitions, it may be time to graduate to the next heavier weight.

During the past 8-10 years, I have stopped the consistent use of resistance training. I’ve also been unable to get on the treadmill with any routine.

A situation that will/must change as I take control of my own health!

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So! Here We Are 4 Years Later! And We’re Ketogenic Diet And Weight Lifting And Walking Walking Walking!


I am thankful

We started this little journey into better health in 2014. We wanted to be as healthy as we could be, albeit possibly late in life, as we began our retirement. However, even though we began late in life, the changes we made have given us leaner stronger bodies, better lab work values and a smaller grocery bill!

We eat no more than 30 grams of carbohydrate/day. The protein intake is about .75 to 1.0 gram per kilogram of body weight and the fat intake is whatever it takes to keep us full and not hungry. We are less hungry and we eat much less.

I lift weights 3 times/week and we walk at least twice a week trekking about 2 miles in addition to our farm work which provides many steps! 

Additionally, we are faith oriented. We are in our church at least once a week and sometimes join our friends from our church for fellowship, many deep belly laughs! and sharing our experiences and troubles and encouragement. It’s a real boon for your health, this kind of support.

We are both about to be 73. We have each lost over 30 pounds. Our muscles have firmed and our blood sugars, inflammatory indicators, and other reports are very, very good! We probably have more energy than others our age and out-outlooks are positive most of the time. We are grateful for what we have, so grateful.

The big news is we have been able to keep on track for 4 years! All of it. I thought at one point I was gaining weight. And I had gained a few pounds. Then I began measuring my upper arms, thighs, waist, hips and chest. I had lost a couple of inches! The fat had left and my muscles had increased!

I hope you will consider this life style. It’s wholly great! Especially when you have someone to do this with you.

~tannngl

Sing a New Song to the LORD!!!!!!


 

Psa. 96:1    Sing a new song to the LORD! Let the whole earth sing to the LORD! 2 Sing to the LORD; bless his name. Each day proclaim the good news that he saves. 3 Publish his glorious deeds among the nations. Tell everyone about the amazing things he does.

4 Great is the LORD! He is most worthy of praise! He is to be revered above all the gods. 5 The gods of other nations are merely idols, but the LORD made the heavens! 6 Honor and majesty surround him; strength and beauty are in his sanctuary.

Psa. 96:7    O nations of the world, recognize the LORD; recognize that the LORD is glorious and strong. 8 Give to the LORD the glory he deserves! Bring your offering and come to worship him. 9 Worship the LORD in all his holy splendor. Let all the earth tremble before him. 10 Tell all the nations that the LORD is king. The world is firmly established and cannot be shaken. He will judge all peoples fairly.

Psa. 96:11    Let the heavens be glad, and let the earth rejoice! Let the sea and everything in it shout his praise! 12 Let the fields and their crops burst forth with joy! Let the trees of the forest rustle with praise 13 before the LORD!

For the LORD is coming! He is coming to judge the earth. He will judge the world with righteousness and all the nations with his truth.

Increased risk of 11 types of cancer linked to being overweight, researchers warn


https://www.theguardian.com/society/2017/feb/28/increased-risk-of-11-types-of-cancer-linked-to-being-overweight-researchers-warn

 

Being overweight could increase the risk of a host of cancers, including those of the colon, breast, pancreas and ovary, researchers have warned following a wide review of more than 200 studies.

According to previous figures from two leading charities, almost three quarters of people are expected to be overweight by 2035, with 700,000 new cases of obesity-related cancer expected over the next 20 years.
Weight gain over adult life linked to greater digestive cancer risk, says study
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The new study by an international team adds weight to the warning, revealing that there is currently strong evidence for a link between excess body fat and an increased risk of 11 cancers: colon, rectum, endometrium, breast, ovary, kidney, pancreas, gastric cardia, biliary tract system and certain cancers of the oesophagus and bone marrow.

“I think now the public and physicians really need to pay attention to obesity with respect to cancer,” said Marc Gunter, a co-author of the research from the International Agency for Research on Cancer. “Telling people to avoid being overweight not only reduces their risk of, say, diabetes and cardiovascular disease, it also reduces their risk of many different cancers.”

Published in the British Medical Journal, the study examined evidence from 204 previously published studies which each looked at combined results from multiple pieces of research probing the link between body fat and the development of particular cancers.

Of the 95 studies which looked at obesity measures on a continuous scale such as body mass index, 12 were found to offer strong evidence of an association, encompassing a total of nine different cancers.

Analysis of these studies revealed that as BMI (weight divided by height squared) increased, so too did the risk of developing certain cancers. For men, for every 5kg/m2 increase in BMI, the risk of developing colorectal cancer rose by 9%, while among women forgoing HRT, the risk of developing postmenopausal breast cancer increased by 11%. The figures were even higher for cancer of the biliary tract system, with risk increasing by 56% for every 5kg/m2 increase in BMI.

The authors note the remaining 83 such studies were of mixed quality. While 18% were deemed “highly suggestive” of a link between excess body fat and cancer, 20% had only weak evidence while 25% had no evidence for a link.

When studies that looked at other measures of obesity were included in the analysis, the total number of cancers for which there was strong evidence of a link to body fat came to 11.

While the new study does not shed light on how excess body weight is linked to an increased risk of various cancers, a number of explanations have previously been proposed. “We know that if you are overweight it causes lots of disruption of hormonal and metabolic pathways,” said Gunter, noting that excess fat has been linked to higher oestrogen levels, higher insulin levels and increased inflammation – all of which can affect cell division.
Cancer rates set to increase six times faster in women than men
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Dr Rachel Orritt, Cancer Research UK’s health information officer, said: “This research uses very strict criteria to evaluate the evidence and confirms that obesity increases the risk of cancer, linking many of the same cancer types that have been linked before.”

Being overweight, Orritt adds, is second only to smoking as the biggest preventable cause of cancer. “Whether it’s taking the stairs or switching to sugar-free versions of your favourite drinks, small changes can make a real difference, helping you keep a healthy weight and reducing your risk of cancer,” she said.

Dr Alison Tedstone, chief nutritionist at Public Health England, added that awareness was key. “Less than half the population realise that being obese increases the risk of cancer and, with almost two-thirds of adults carrying excess weight, this is worrying,” she said.

Paul Aveyard, professor of behavioural Mmedicine at the University of Oxford, agreed that the study highlighted the need for society to take steps to reverse the rise of obesity. “It is one more reason for people to be concerned about the excess body weight that they carry,” he said. “This risk isn’t confined just to people who are really overweight. All of us who carry excess fat, and that is most of us in this country, are at some degree of risk.”