Lesson 5: Sensible Choices
• Fish oils and heart attack.
• Fighting cancer through food.
• Protect your heart.

Assignments
1. Reading: Nutrients as Preventive Medicine.
Get the lowdown on how fish oils guard against heart attack, calcium prevents osteoporosis, and B-vitamins help reduce the likelihood of depression. editor’s note~~I love fish. I hate the outrageous prices for fresh fish. I eat/drink calcium requirements, or close to it. Yuck to most of the comfort B foods. I could do better as a whole. How did you do in these areas?

2. Reading: Fight Cancer Through Food.
Use your diet to fight cancer. editor’s note~~ I was shocked to read this:  “Diet is one of the environmental hazards that lead to cancer.” It was news to me. Did you find any other facts that you were surprised at?

3. Reading: Protect Your Heart.
Explore the dietary guidelines from the American Heart Association, designed to reduce the risks of high cholesterol, obesity, hypertension, and other contributors to heart disease. editor’s note~~Very good article and it stresses weight loss! Are you at risk in any of these areas?

4. Activity: Progress with the YES™ Plan.
Keep following the YES™ Plan, using the University of Illinois nutritional analysis tool to help pick sensible substitutes that add variety to your meals. editor’s note~~The tool again. Do you think they are trying to tell us something. Is this tool helpful for you?5. Activity: Update Your Personal Progress Chart.
Return to your Personal Progress Chart and update your weight and measurement. Share your progress–or frustrations–with your classmates in the Weight Loss That Works Class Discussion. editor’s note~~My personal opinion, and Toni suggested it, measurements once per month. How are you doing it? 

Assignments
1. Reading: Know When to Eat.
The YES™ Plan ensures you eat steadily (six times!) throughout the day. See why Dr. Bortz and other experts encourage this “grazing” approach: Read Know When to Eat. editor’s note~~Here we go–just what JIL asked yesterday. Dick is a nibbler or a grazer. His weight has always been perfect. Although this study is actually 30 years old, I am amazed everytime I read it. Would you be willing to graze all day instead of eating when hungry?

2. Reading: Practice Portion Control.
Review the portion control advice in your YES™ Plan. Plus, if you don’t already own a measuring cup and small food scale, consider buying one today. It’s a small investment in your long-term health. editor’s note~~That I confessed that I was an overeater rules out the fact that I practice portion control. Sad, but I will be working on my downfall. Have you ever binged or overate on a frequent basis?

3. Activity: Modify Your Diet.
Do you prefer popcorn, potato chips, or fresh avocado to the 1-ounce walnut snack recommended on Day 6 of the YES™ Plan? Start to take small steps toward modifying the YES™ Plan to include some of your favorite foods. Use the University of Illinois nutritional analysis tool to search for a snack substitute matching the nutritional equivalent of the walnuts on YES™ Plan Day 6. Remember: Pay attention to portion size–and enjoy! editor’s note~~I have learned to modify my diet and yet still treat myself with some favorites. What changes have you added or eliminated to your diet?

4. Reading: Avoid Energy Zappers.
Yes, you can eat a reasonable portion of just about anything. But keep in mind that some foods are sure-fire energy zappers that won’t contribute much to your overall health and mood. editor’s note~~Of the four–I do skip meals. Is there a weak area or two for you?

Lesson 3: Tools & Tips for Staying on Track
By following the YES™ Plan, you’re learning some new habits and behaviors that will make you healthier for the rest of your life. You’re making sensible choices, eating portion sizes that are right for you, and planning your meals rather than eating in reaction to moods or whims. In other words, you’re gaining control of food rather than letting food control you. In this lesson, find information and tools that can help you plan, track, and support your more healthful behavior.

Assignments
1. Reading: Understand Your Caloric Needs.
Understand how much fuel (calories) your body needs, and you’ll be better able to plan your meals. editor’s note~~I got the video Super Size It from my daughter for Christmas. In a poll no one was able to define what a calorie was!

In this article I was shocked to see caloric needs after 60 can spiral downward to 1000 a day. Oh my! Did you find anything surprising?

2. Tracking Activity: Keep Diet Records. Maintain a detailed record of what you’re eating to reinforce your new behaviors, and keep your motivation strong. editor’s note~~They suggest a free trial of dietwatch. I had that until it was no longer offered free. fitday.com and sparkpeople.com offers guides and journals for free. I have software. Will you use pen and paper or online tools?

3. Activity: Progress with the YES™ Plan.
Keep following the YES™ Plan, making sure to use the drop-down menus that give you choices and variety. editor’s note~~If you follow the links on this plan there is an additional daily (7) article. Is this course cumbersome or helpful?
 

Lesson 2: Learning to Love Power Foods
In lesson one, you started planning menus and tracking your progress. In this lesson, study food–what is good, and, not-so-good for you. As a culture, we’ve grown accustomed to plastic-encased foods that are quick, easy–and empty. Fresh and simple foods are packed with vitamins, minerals, amino acids, phytochemicals, and powerful antioxidants–learn to love them! Fruits, vegetables, and grains are not only low in fat, but are also filling and satisfying.

Assignments
1. Quiz: Foods to Live By–How Do You Measure Up? editor’s note~~I scored 135 out of a possible 140 points. Impressive! You could teach the media a thing or two. You know how to keep yourself running strong and looking good through smart eating. Take the quiz if you have time and tell us how you did.

2. Reading: Watch for Chemical Cuisine.
Dr. Walter Bortz reminds us why junk food belongs in the garbage can–not in our bodies. editor’s note~~I feel fairly confident that I control what I put into my body. Do you eat a lot of additives, or too heavy on caffeine?

3. Activity: Study the Good Foods Glossary.
Go “window shopping” in this glossary to find fruits, vegetables, and grains that can enhance and extend your life. Use this information to further customize the YES™ Plan for you: Find a new fruit to substitute in your breakfast menu for Day 5 of the YES™ Plan. editor’s note~~A very handy chart! I do not eat breakfast so couldn’t carry out the assignment. Do you eat a balanced breakfast?

4. Activity: Progress with the YES™ Plan.
Keep following the Say YES™ Plan making sure to use the drop-down menus that give you choices and variety. editor’s note~~not following the plan but love the study material What plan are you following?

5. Support: Problems or questions?
Go to the Say YES™ to Food Discussion and get personalized nutrition advice from YES™ Plan creator Susan Mitchell, Ph.D., R.D. editor’s note~~very handy. Couldn’t think of a question offhand, but will go there if I do. Anyone think of a question you would like answered?
 

P.S. I took my measurements. EEK! I was almost a perfect cylinder.

http://www.thirdage.com/learning/health/weight_loss/

Learn how to lose weight effectively and easily by eating what your body needs.

Learn how to lose weight effectively and easily by eating what your body needs. 

This is a free course.

I am going to be covering this with you briefly each day. You can join at the URL above if it interests you.

1 Developing a healthy, positive image of yourself is the first critical factor in fitness success. A strong sense of self-worth is the basis for making rational and affirming decisions about and for your health. editor’s note~ It is no coincidence that my first goal of the New Year is to work on my self-esteem and self-worth. What is yours relating to health and weight speaking from a mental edge?

2. Food for the Soul
The perfect menu for those days when you’re so overworked you feel you’ve got to get a life, these choices are all about pampering you, kicking back, and relaxing. Today’s carbohydrate-rich evening meal and snack will help induce a drowsy, calming end to your day. (Note: Each pull-down list below allows you to make a personalized menu choice.)  editors note~~ I am a diehard and will not follow a menu plan. This could be my downfall. Are you willing to follow a strict meal plan chosen by others?

3 Tips for Success These tips will help you successfully implement your plan of action. Bookmark this page, or print it out and stick it on your fridge. editors note~~ There are 7 no nonsense tips for the journey. You can see them here. http://www.thirdage.com/health/nutrition/sayyes/tips.html

I was only willing to do 3 out of the 7. Journalizing, drinking water, and measuring portions. If I keep on refusing sound advice and plans how do I expect to see results? What are you willing to add to your plans this year?

4 Personal Progress Chart

Name:_________________________________
 

I am dedicating today’s day after Christmas blog to Angelic who likes fruitcake. I am grateful no one gave me one this year. Besides not liking fruitcake it packs a walloping 100+ calories per ounce!  If you did get one this year, here are some suggestions as an alternative to eating it.

Top Ten Uses For Fruitcake

10. Use slices to balance that wobbly kitchen table.

9. Use instead of sand bags during El Nino.

8. Send to U.S. Air Force, let troops drop them.

7. Use as railroad ties.

6. Use as speed bumps to foil the neighborhood drag racers.

5. Collect ten and use them as bowling pins.

4. Use instead of cement shoes.

3. Save for next summer's garage sale.

2. Use slices in next skeet-shooting competition.

1. Two words: pin cushion.

My soul is ripped with riot
incited by my wicked diet.
“We Are What We Eat,” said a wise old man!
and,  if that’s true, I’m a garbage can.

I want to rise and feel good that’s plain!
but at my present weight, I’ll need a crane.
So grant me strength, that I may not fall
into the clutches of cholesterol.

May my flesh with carrot sticks be sated,
that my soul may be poly-unsaturated
And show me the light, that I may bear witness
to the President’s Council on Physical Fitness.

And at oleomargarine I’ll never mutter,
for the road to Plumpness is spread with butter.
And cream is cursed; and cake is awful;
and evil is hiding in every waffle.

Mephistopheles lurks in provolone;
the bane is in each slice of baloney,
Fat hides in a chocolate drop,
and sugar is in a lollipop.

Give me this day my daily slice
but, cut it thin and toast it twice.
I beg upon my dimpled knees,
deliver me from jujubees.

And when my days of trial are done,
and my war with malted milk is won,
Let me stand with the model throng,
In a shining robe–size 5-6 long.

I can do it friend, If you’ll show to me,
the virtues of lettuce and celery.
If you’ll teach me the evil of mayonnaise,
of pasta a la Milannaise
potatoes a la Lyonnaise
and crisp-fried chicken from the South.

I pray if you love me, shut my mouth.
–
Author: Victor Buono , who appeared in “Whatever Happened to Baby Jane”.