Fitness Tip of the Week: Eating Healthy on Super Bowl Sunday

Nutritionist and author Ellie Krieger lives in a world of food where there is no fear or guilt, only joy and balance. No ingredient is ever off limits because food is celebrated, not demonized.

Today, Super Bowl Sunday--a day on which eating is an essential part of the recreational ritual--we might do well to adopt her philosophy. As long as we eat in moderation and keep a balance in our choices, we can enjoy the celebratory fare.

One of the dishes I'm serving is white bean chili. It's healthy and wonderfully filling on Super Bowl Sunday, and it tastes just as good on cold winter nights. Here's the recipe: brown 2 onions in a small amount of oil. When the onions are soft and nearly done, add 1 teaspoon cumin, 1 teaspoon chili powder, 1 teaspoon oregano and 1 teaspoon chipotle. In a large pot, combine 5 cans white beans, 2 cups diced green chilis, 4 cans chicken broth, 3 cups cooked chicken and the browned onion. Mix the soup and simmer for 15-20 minutes until flavors blend. About 15 minutes before serving, add a half-teaspoon of red pepper flakes.

A couple of notes: If any of these seasonings are spicier than you or your guests can handle, you can reduce or omit them. To save time, use leftover chicken or canned chicken for the meat. You can also substitute turkey. To thicken the chili, remove a cup of the chili, run it through a blender and return to the pot, or simply add 1/2 cup of dried potato flakes. Enjoy the soup and game. Whether you're a fan of Indianapolis or New Orleans, may the team you are rooting for win! And if you were too busy to read this message until after Sunday, you can still use the recipe during the week.

Featured Member: Bevyboop

The winter time makes us susceptible to the blues and blahs. Playful exercise is a powerful antidote, one that Bevyboop regularly employs. She writes:

"Bicycling is not only great exercise, it's my fun and play time. When the weather is good, my brother and I bike 2 to 3 times a week. Sometimes more! Here in Portland, Oregon, a lot of people bike all year round. I don't, but I try! I don't mind the cool weather as long as I'm dressed for it. We even bike in the rain. Why not? It's only water. The weather changes here so quickly, you can get soaked in a minute and by the time you finish riding, you're dry again. It's great fun."

Whenever I encounter people who tell me they hate to exercise, I know their idea of exercise involves engaging in an activity that is boring or painful, or maybe one that requires iron discipline or membership in a gym. That's when I encourage them to think back to their childhood and remember playful times. What did they enjoy then? The seeds of our present happiness are sewn during these early years. Some of us need only go back to our roots, like Bevyboop's joy in bike riding, to discover the ways we can have fun today. I am convinced that while our bodies may get older, the child inside lives on.

To acknowledge Bevyboop for reminding us to have fun, I am sending her an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. As she points out, although it's tempting to hibernate, we need to counter the winter doldrums with more (not less) fun time spent exercising.

Resolution Challenge 2010 Club: Last Week's Winner MaureenClaire

We have only two weeks left of our eight week follow-through-on-your-resolutions campaign. Are you continuing? If you are new to our club, you can still begin this week simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

--I will get 8 hours of sleep 6 out of 7 nights a week.
--I will exercise 60 minutes each day 6 days a week unless I am injured or sick.
--I will eat 3 servings of fruit each day.

You can post one or more resolutions. You may resolve to modify an existing habit (such as replacing a nightly bowl of ice cream 6 out of 7 days a week with a serving of fruit). Or you may resolve to eliminate an existing habit (such as giving up sugared drinks 7 out of 7 days a week).

Each week, one person will be selected from the names of those who made, kept and reported their resolution, and this person will receive a prize. Weekly prizes will vary and include one or more of the following: CDs of "Skinny Songs," Fat 2 Fit coffee mugs, T-shirts and autographed copies of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.  Last week's winner was MaureenClaire.

A Few Reminders

Removing Notifications: The Fat 2 Fit group is very popular. If you are receiving more notifications than you like, you can change your notifications under the settings tool by following these instructions:

1. Go to your profile page.
2. Click on the "Settings" button under your profile picture.
3. Scroll down to "Notifications," where you'll find a list of actions. Check the boxes to indicate when you'd like to be contacted and whether you'd like to be notified by e-mail or via your AARP.org Message Center. Or both!
4. If you do not wish to receive any notifications, be sure all the boxes are unchecked. (That is, they should not have a check mark indicated.)

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After you have successfully logged in, you will see a welcome notice in the upper right-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Have a great week.

Coach Carole

Fitness Tip of the Week: Creative Baking

If you love baking as much as I do, you'll appreciate these tips for cutting calories that I found on a diabetes prevention and information site:

• Reduce sugar in the recipe by one-quarter to one-third. (You won't notice the taste difference.)
• Use unsweetened applesauce or nonfat yogurt in place of oil to reduce calories.
• Add flax seed or wheat germ to increase healthy fats.
• Stick with butter but reduce the amount by half and use egg whites in place of whole eggs.
• Experiment. Make Grandma's apple pie with a low-calorie crumb topping instead of two crusts.

Anyone who's eaten in my home knows that my baked goods have surprising ingredients. Get creative and play in your kitchen! You'll discover wonderful ways to bake for yourself and your family that are healthful and delicious.

Featured Member: Letajoan

At this state in her life, new member Letajoan is on a remarkable journey of self-discovery. She writes:

"I lost 40 pounds in the last year and am continuing on to lose another 40. My goals right now include discovering the real me. One of my friends is starting a group called 'Discovering the Real You' for women in my age bracket. I want to lose the rest of the surplus weight and improve my overall health as well as work on the emotional and mental aspects. To achieve my goals, I go to the gym at least 5 days a week and keep an active spreadsheet to write down what I eat.

I was inspired by the book 'Younger Next Year for Women.' The author's advice: Live like you're 50--strong, fit, sexy until you're 80 or beyond. The book is written by two men, one of whom is a doctor. Their narrative was very inspiring. They talk about how we will age and look different but if we exercise, eat right and have a positive outlook, that's what will come through when people look at us. They will see the smiling, energetic person. It's not about being a certain weight but about how we need to turn back the hands of time by getting out of the chair and moving.

They also talk about how important it is to have a social network and that we women are good at that. I don't know about you, but I love getting together with a group of women friends and just visiting. It can be very uplifting.

To sum it up, I am at a point where my life is finally about me. I am doing what I need to take care of myself and make sure my needs are met. Kids are raised, grandkids are loved, and now it's my turn."

Before commenting on Letajoan's stage in her journey, I wanted to let you know that the book she refers to was co-written by none other than Dr. Henry Lodge, one of our valued advisory board members. I'll let him know about the impact his book has had on Letajoan. He will be delighted.

I also wanted to use Letajoan's letter to reaffirm the notion that taking care of ourselves is a worthwhile goal. Sometimes we put so much care into taking care of everyone around us that we fail to address our own needs, particularly the need our body has for regular exercise and healthful eating. The wonderful news, however, is that as long as we are alive, it isn't too late to make changes. Our bodies respond magnificently at any age once they receive the care and attention they deserve. That's the message of Dr. Lodge's book and is consistent with my own experience.

To acknowledge Letajoan for providing us with this insight, I am sending her an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. I also encourage Letajoan to keep us posted on her progress and the self-discoveries she makes during her transformation.

Resolution Challenge 2010 Club

February is American Heart Month. Heart disease has moved into the unenviable number one spot (ahead of cancer) as a fatal disease and is an equal opportunity disease: it strikes women and men. Even more worrisome, the Centers for Disease Control and Prevention (CDC) reported that 1 in 5 adolescents have abnormally high cholesterol, a precursor of heart disease. Whether you are getting fit for yourself, for your family or to be a role model for your grandchildren, I hope you will follow through on your New Year?s resolutions.

The Resolution Challenge 2010 Club runs through February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
  
• I will exercise 60 minutes each day 6 days a week unless I am injured or sick.

You can post one or more resolutions. You may resolve to modify anexisting habit (such as replacing a nightly bowl of ice cream 6 out of 7days a week with a serving of fruit). Or you may resolve to eliminate anexisting habit (such as giving up sugared drinks 7 out of 7 days aweek).

Each week, one person will be selected from the names of those whomade, kept and reported their resolution, and this person will receive aprize. The names of all the members who successfully kept theircommitments will be placed in a basket, and one name will be picked.Weekly prizes will vary and include one or more of the following: CDs of"Skinny Songs," Fat 2 Fit coffee mugs, T-shirts andautographed copies of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

A Few Reminders

Removing Notifications: The Fat 2 Fit group is very popular. If you are receiving morenotifications than you like, you can change your notifications under thesettings tool by following these instructions:

1. Go to your profile page.
2. Click on the "Settings" button under your profile picture.
3. Scroll down to "Notifications," where you'll find a list of actions. Check the boxes to indicate when you'd like to be contacted and whether you'd like to be notified by e-mail or via your AARP.org Message Center. Or both!
4. If you do not wish to receive any notifications, be sure all the boxes are unchecked. (That is, they should not have a check mark indicated.)

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After youhave successfully logged in, you will see a welcome notice in the upperright-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Fitness Tip of the Week: Creative Baking

If you love baking as much as I do, you'll appreciate these tips for cutting calories that I found on a diabetes prevention and information site:

• Reduce sugar in the recipe by one-quarter to one-third. (You won't notice the taste difference.)
• Use unsweetened applesauce or nonfat yogurt in place of oil to reduce calories.
• Add flax seed or wheat germ to increase healthy fats.
• Stick with butter but reduce the amount by half and use egg whites in place of whole eggs.
• Experiment. Make Grandma's apple pie with a low-calorie crumb topping instead of two crusts.

Anyone who's eaten in my home knows that my baked goods have surprising ingredients. Get creative and play in your kitchen! You'll discover wonderful ways to bake for yourself and your family that are healthful and delicious.

Featured Member: Letajoan

At this state in her life, new member Letajoan is on a remarkable journey of self-discovery. She writes:

"I lost 40 pounds in the last year and am continuing on to lose another 40. My goals right now include discovering the real me. One of my friends is starting a group called 'Discovering the Real You' for women in my age bracket. I want to lose the rest of the surplus weight and improve my overall health as well as work on the emotional and mental aspects. To achieve my goals, I go to the gym at least 5 days a week and keep an active spreadsheet to write down what I eat.

I was inspired by the book 'Younger Next Year for Women.' The author's advice: Live like you're 50--strong, fit, sexy until you're 80 or beyond. The book is written by two men, one of whom is a doctor. Their narrative was very inspiring. They talk about how we will age and look different but if we exercise, eat right and have a positive outlook, that's what will come through when people look at us. They will see the smiling, energetic person. It's not about being a certain weight but about how we need to turn back the hands of time by getting out of the chair and moving.

They also talk about how important it is to have a social network and that we women are good at that. I don't know about you, but I love getting together with a group of women friends and just visiting. It can be very uplifting.

To sum it up, I am at a point where my life is finally about me. I am doing what I need to take care of myself and make sure my needs are met. Kids are raised, grandkids are loved, and now it's my turn."

Before commenting on Letajoan's stage in her journey, I wanted to let you know that the book she refers to was co-written by none other than Dr. Henry Lodge, one of our valued advisory board members. I'll let him know about the impact his book has had on Letajoan. He will be delighted.

I also wanted to use Letajoan's letter to reaffirm the notion that taking care of ourselves is a worthwhile goal. Sometimes we put so much care into taking care of everyone around us that we fail to address our own needs, particularly the need our body has for regular exercise and healthful eating. The wonderful news, however, is that as long as we are alive, it isn't too late to make changes. Our bodies respond magnificently at any age once they receive the care and attention they deserve. That's the message of Dr. Lodge's book and is consistent with my own experience.

To acknowledge Letajoan for providing us with this insight, I am sending her an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. I also encourage Letajoan to keep us posted on her progress and the self-discoveries she makes during her transformation.

Resolution Challenge 2010 Club

February is American Heart Month. Heart disease has moved into the unenviable number one spot (ahead of cancer) as a fatal disease and is an equal opportunity disease: it strikes women and men. Even more worrisome, the Centers for Disease Control and Prevention (CDC) reported that 1 in 5 adolescents have abnormally high cholesterol, a precursor of heart disease. Whether you are getting fit for yourself, for your family or to be a role model for your grandchildren, I hope you will follow through on your New Year?s resolutions.

The Resolution Challenge 2010 Club runs through February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
  
• I will exercise 60 minutes each day 6 days a week unless I am injured or sick.

You can post one or more resolutions. You may resolve to modify anexisting habit (such as replacing a nightly bowl of ice cream 6 out of 7days a week with a serving of fruit). Or you may resolve to eliminate anexisting habit (such as giving up sugared drinks 7 out of 7 days aweek).

Each week, one person will be selected from the names of those whomade, kept and reported their resolution, and this person will receive aprize. The names of all the members who successfully kept theircommitments will be placed in a basket, and one name will be picked.Weekly prizes will vary and include one or more of the following: CDs of"Skinny Songs," Fat 2 Fit coffee mugs, T-shirts andautographed copies of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

A Few Reminders

Removing Notifications: The Fat 2 Fit group is very popular. If you are receiving morenotifications than you like, you can change your notifications under thesettings tool by following these instructions:

1. Go to your profile page.
2. Click on the "Settings" button under your profile picture.
3. Scroll down to "Notifications," where you'll find a list of actions. Check the boxes to indicate when you'd like to be contacted and whether you'd like to be notified by e-mail or via your AARP.org Message Center. Or both!
4. If you do not wish to receive any notifications, be sure all the boxes are unchecked. (That is, they should not have a check mark indicated.)

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After youhave successfully logged in, you will see a welcome notice in the upperright-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Fitness Tip of the Week: Relighting the Fire

Many of us started the new year fully committed to making long overdue lifestyle changes. We assured ourselves that we'd finally lose those surplus pounds, exercise more regularly and get more rest. The demands of daily life, however, may have already worn our resolve thin. How then shall we find the will to continue?

Albert Schweitzer provided insight when he said: "In everyone' s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit."

When you get discouraged, I hope you' ll use the stories and comments of our community members to rekindle your inner spirit. The story of this week' s featured member, Suzy2910, may be one you want to save.

Featured Member: Suzy2910

While members of the Fat 2 Fit group are on the same journey in seeking fitness, our location varies. Some of us are contemplating the journey. Others are taking the first tentative steps. Yet others have been traveling for some time.

Suzy2910 is an example of an experienced traveler. Having lost 106 pounds, Suzy2910 joined our community as part of her strategy for surrounding herself with like-minded friends.

Losing nearly half of your body weight is a remarkable achievement. Even more impressive is the physical challenge Suzy2910 faced: she has one leg and walks with crutches.

At age 22, Suzy2910 lost her leg above the knee in a water-skiing accident. She was lucky to survive. Over the next decades, she slowly gained weight until she reached 236 pounds. After her father was diagnosed with vascular dementia and his sister suffered a stroke, Suzy2910 realized that the handwriting was on the wall. By all the standard measures on her own medical tests--cholesterol, blood pressure, blood sugar, triglycerides--her future was likely to be the same if she didn' t adopt a healthier lifestyle and lose weight.

Applying the research and analytic skills that she' d developed as a writer, Suzy2910 designed a unique eating and exercise program. She reduced her portions, made different food choices and stayed mindful while eating. She took advantage of the fact that walking on crutches burns more calories and began walking 2 miles a day. She also added workouts in the pool and strength training with a home resistance chair.

Even before joining our group, Suzy2910 was following the FIT formula. She created a new lifestyle that was fun so she could sustain it indefinitely. She also designed an individualized eating and exercise program, taking into account her fitness goals and physical requirements. Lastly, she teamed up with others, obtaining professional and personal support, including the support of her husband.

Today at age 56, Suzy2910 maintains her weight between 130 to 132 pounds. She' s healthy, trim, fit and (judging from her picture) beautiful. Looking back at her life, she concludes that the surplus weight was a greater handicap than the loss of a limb. And like those of us who' ve enjoyed the extraordinary benefits of lifestyle changes and weight loss, Suzy2910 is an enthusiastic supporter of anyone seeking to follow in her remarkable footsteps.

To acknowledge Suzy2910 for providing us with this inspirational example, I am sending her an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. I also encourage Suzy2910 to contribute her insights, ideas and encouragement to others.

Resolution Challenge 2010 Club: Last Week' s Winner--OldLadyLinda

We're four weeks into the new year. Are you continuing your new, more healthful habits? Have you joined the Resolution Challenge 2010 Club? It' s designed to encourage members to follow through on a commitment to adopt habits that promote health and fitness.

The Club runs through February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
• I will exercise 60 minutes each day 6 days a week unless I am injured or sick.
• I will eat 3 servings of fruit each day.

Fitness Tip of the Week: Beyond Dieting--Affirmative Eating

Dean Ornish, MD, the founder of the nonprofit Preventive Medicine Research Institute, has long argued that comprehensive lifestyle changes can make a difference in preventing or reversing coronary heart disease. These changes include "stress management, moderate exercise, group support, and a low-fat, whole-foods nutrition plan. Most people experience substantial improvements in weight, cholesterol, blood pressure, vitality, and quality of life."

I am living proof of this medical theory. When I began my makeover, I was in the 90th percentile for risk of diabetes, cardiovascular disease, cancer and stroke. After changing what I ate and incorporating regular exercise into my routine (and losing 62 pounds in the process), my risk for those same diseases dropped to the normal range.

Another idea Dr. Ornish proposes, however, adds an additional dimension to getting fit. Perhaps like you, when I focus on losing weight, I typically review the food that I should avoid eating to keep from gaining weight--for example, chocolate cake and ice cream.

But Dr. Ornish encourages us to move beyond that mentality. Instead, he wants us to eat affirmatively--that is, eat food that nourishes our bodies:

"It's not just about what you exclude from your diet that's harmful, but also what you include that's beneficial. Fruits, vegetables, whole grains, legumes, and soy products are rich in substances that, in my opinion, can help reduce the risk of coronary heart disease as well as breast cancer, prostate cancer, and colon cancer."

The idea that we need to eat affirmatively for health purposes (and not just limit caloric intake) is a solid one that those of us who seek to lose weight need to incorporate into our approach to eating. Instead of grim dieting, we can adopt affirmative eating.

This Week's Featured Member: Eward5002  

When a new person joins our group, I send a welcome letter encouraging the member to initiate or join a discussion. I do so because I've learned from experience that the more I participate, the more value I receive, hence my encouragement to new members to boldly share their stories and requests. New member Eward5002 took my advice to heart. He sent me a message providing a detailed report on his program, and he initiated a discussion in the topic area. In the message to me, he wrote:

"Thank you for your warm welcome letter. I know I need to lose weight for better health. I am a big fan of 'The Biggest Loser.' Not that I go to the extremes they do, but the show does encourage me to take steps to make my body healthier.

Due to the winter weather here, I started walking around in the house during the entire show this past Monday night. I thought, 'You know, moving around and walking in circles in my house is better than just sitting on the sofa!' I weighed that night, and my weight was 248 pounds.

Over a year ago I had bought a pair of 5-pound ankle weights. I put those on and started walking and dancing around the house while watching 'The Biggest Loser.' I have continued doing so for an hour a day. I put on some music and start moving; I started with the Black-Eyed Peas' latest CD, because I knew the music would get me dancing.

Then I was listening to NPR streaming radio while reading different articles on AARP about working out. I wondered if I could find music online that was workout music that I could stream while exercising. I found this Web site, Podrunner Free Workout Music Mixes. It is a type of music called Techno. It has a steady bass beat to keep up with and is all instrumental. Using the music, I started walking in place. Then I thought I can keep my feet moving and do other things around the house at the same time. I emptied the dishwasher, made the bed, folded clothes, cleaned the kitchen and danced more around the house. WOW!!!!!

Today, Sunday morning, I got up and weighed. I am down to 236 from 248. I've lost 12 pounds in 6 days. Mind you I am not starving myself either. The most important thing I have done is pay attention to portion size. And as suggested in an article on the top 10 things to consider while starting a weight loss regimen, I am writing down everything I eat during the day. As the article said 'every morsel that touches your lips, write it down.'

One other thing I am doing is wearing a waist trim belt. I found it at Wal-Mart. It is made by Gold's Gym. I put this on during the day, especially when working out, and it makes me sweat. Back in the early '80s while stationed in Okinawa, Japan, I used a sweat belt and had great results. They are very thin and can be worn under your clothes. I drink water and stay hydrated."

You can see that Eward5002 will succeed if he continues on the path he has set for himself. He is creating his own unique exercise program, he is monitoring his eating, he is measuring his progress, and he is publicly sharing his commitment to getting fit. His closing comments to me sum up his philosophy: "I do believe supporting each other is a wonderful thing to do. Helping others also helps yourself." His words capture the essence of the Fat 2 Fit community.

To acknowledge Eward5002 for his courage in bravely sharing his story, I am sending him an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

Resolution Challenge 2010 Club: Last Week's Winner--Blondie111

Have you joined the Resolution Challenge 2010 Club? It's designed to encourage members to follow through on a commitment to adopt habits that promote health and fitness. The Club runs through February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
• I will exercise 60 minutes each day 6 days a week unless I am injured or sick.
• I will eat 3 servings of fruit each day.

You can post one or more resolutions. You may resolve to modify an existing habit (such as replacing a nightly bowl of ice cream 6 out of 7 days a week with a serving of fruit). Or you may resolve to eliminate an existing habit (such as giving up sugared drinks 7 out of 7 days a week).

Each week, one person will be selected from the names of those who made, kept and reported their resolution, and this person will receive a prize. The names of all the members who successfully kept their commitments will be placed in a basket, and one name will be picked. Weekly prizes will vary and include one or more of the following: CDs of Skinny Songs, Fat 2 Fit coffee mugs, T-shirts and autographed copies of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. Last week's winner was Blondie111, who not only kept her resolution but upped the ante for the following week.

A Few Reminders

Removing Notifications: The Fat 2 Fit group is very popular. If you are receiving more notifications than you like, you can change your notifications under the settings tool by following these instructions:
1. Go to your profile page.
2. Click on the "Settings" button under your profile picture.
3. Scroll down to "Notifications," where you'll find a list of actions. Check the boxes to indicate when you'd like to be contacted and whether you'd like to be notified by e-mail or via your AARP.org Message Center. Or both!
4. If you do not wish to receive any notifications, be sure all the boxes are unchecked. (That is, they should not have a check mark indicated.)

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After you have successfully logged in, you will see a welcome notice in the upper right-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Have a great week.
Coach Carole

Fitness Tip of the Week: Beyond Dieting--Affirmative Eating

Dean Ornish, MD, the founder of the nonprofit Preventive Medicine Research Institute, has long argued that comprehensive lifestyle changes can make a difference in preventing or reversing coronary heart disease. These changes include "stress management, moderate exercise, group support, and a low-fat, whole-foods nutrition plan. Most people experience substantial improvements in weight, cholesterol, blood pressure, vitality, and quality of life."

I am living proof of this medical theory. When I began my makeover, I was in the 90th percentile for risk of diabetes, cardiovascular disease, cancer and stroke. After changing what I ate and incorporating regular exercise into my routine (and losing 62 pounds in the process), my risk for those same diseases dropped to the normal range.

Another idea Dr. Ornish proposes, however, adds an additional dimension to getting fit. Perhaps like you, when I focus on losing weight, I typically review the food that I should avoid eating to keep from gaining weight--for example, chocolate cake and ice cream.

But Dr. Ornish encourages us to move beyond that mentality. Instead, he wants us to eat affirmatively--that is, eat food that nourishes our bodies:

"It's not just about what you exclude from your diet that's harmful, but also what you include that's beneficial. Fruits, vegetables, whole grains, legumes, and soy products are rich in substances that, in my opinion, can help reduce the risk of coronary heart disease as well as breast cancer, prostate cancer, and colon cancer."

The idea that we need to eat affirmatively for health purposes (and not just limit caloric intake) is a solid one that those of us who seek to lose weight need to incorporate into our approach to eating. Instead of grim dieting, we can adopt affirmative eating.

This Week's Featured Member: Eward5002  

When a new person joins our group, I send a welcome letter encouraging the member to initiate or join a discussion. I do so because I've learned from experience that the more I participate, the more value I receive, hence my encouragement to new members to boldly share their stories and requests. New member Eward5002 took my advice to heart. He sent me a message providing a detailed report on his program, and he initiated a discussion in the topic area. In the message to me, he wrote:

"Thank you for your warm welcome letter. I know I need to lose weight for better health. I am a big fan of 'The Biggest Loser.' Not that I go to the extremes they do, but the show does encourage me to take steps to make my body healthier.

Due to the winter weather here, I started walking around in the house during the entire show this past Monday night. I thought, 'You know, moving around and walking in circles in my house is better than just sitting on the sofa!' I weighed that night, and my weight was 248 pounds.

Over a year ago I had bought a pair of 5-pound ankle weights. I put those on and started walking and dancing around the house while watching 'The Biggest Loser.' I have continued doing so for an hour a day. I put on some music and start moving; I started with the Black-Eyed Peas' latest CD, because I knew the music would get me dancing.

Then I was listening to NPR streaming radio while reading different articles on AARP about working out. I wondered if I could find music online that was workout music that I could stream while exercising. I found this Web site, Podrunner Free Workout Music Mixes. It is a type of music called Techno. It has a steady bass beat to keep up with and is all instrumental. Using the music, I started walking in place. Then I thought I can keep my feet moving and do other things around the house at the same time. I emptied the dishwasher, made the bed, folded clothes, cleaned the kitchen and danced more around the house. WOW!!!!!

Today, Sunday morning, I got up and weighed. I am down to 236 from 248. I've lost 12 pounds in 6 days. Mind you I am not starving myself either. The most important thing I have done is pay attention to portion size. And as suggested in an article on the top 10 things to consider while starting a weight loss regimen, I am writing down everything I eat during the day. As the article said 'every morsel that touches your lips, write it down.'

One other thing I am doing is wearing a waist trim belt. I found it at Wal-Mart. It is made by Gold's Gym. I put this on during the day, especially when working out, and it makes me sweat. Back in the early '80s while stationed in Okinawa, Japan, I used a sweat belt and had great results. They are very thin and can be worn under your clothes. I drink water and stay hydrated."

You can see that Eward5002 will succeed if he continues on the path he has set for himself. He is creating his own unique exercise program, he is monitoring his eating, he is measuring his progress, and he is publicly sharing his commitment to getting fit. His closing comments to me sum up his philosophy: "I do believe supporting each other is a wonderful thing to do. Helping others also helps yourself." His words capture the essence of the Fat 2 Fit community.

To acknowledge Eward5002 for his courage in bravely sharing his story, I am sending him an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

Resolution Challenge 2010 Club: Last Week's Winner--Blondie111

Have you joined the Resolution Challenge 2010 Club? It's designed to encourage members to follow through on a commitment to adopt habits that promote health and fitness. The Club runs through February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
• I will exercise 60 minutes each day 6 days a week unless I am injured or sick.
• I will eat 3 servings of fruit each day.

You can post one or more resolutions. You may resolve to modify an existing habit (such as replacing a nightly bowl of ice cream 6 out of 7 days a week with a serving of fruit). Or you may resolve to eliminate an existing habit (such as giving up sugared drinks 7 out of 7 days a week).

Each week, one person will be selected from the names of those who made, kept and reported their resolution, and this person will receive a prize. The names of all the members who successfully kept their commitments will be placed in a basket, and one name will be picked. Weekly prizes will vary and include one or more of the following: CDs of Skinny Songs, Fat 2 Fit coffee mugs, T-shirts and autographed copies of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction. Last week's winner was Blondie111, who not only kept her resolution but upped the ante for the following week.

A Few Reminders

Removing Notifications: The Fat 2 Fit group is very popular. If you are receiving more notifications than you like, you can change your notifications under the settings tool by following these instructions:
1. Go to your profile page.
2. Click on the "Settings" button under your profile picture.
3. Scroll down to "Notifications," where you'll find a list of actions. Check the boxes to indicate when you'd like to be contacted and whether you'd like to be notified by e-mail or via your AARP.org Message Center. Or both!
4. If you do not wish to receive any notifications, be sure all the boxes are unchecked. (That is, they should not have a check mark indicated.)

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After you have successfully logged in, you will see a welcome notice in the upper right-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Have a great week.
Coach Carole

I joined the Blue Zones project after reading about it in my AARP magazine.  I hope being involved with this program will help put an end to the mental and physical paralysis I am feeling.  Several warning signs are causing my friends and family concern; I have serious back problems (spondylolisthesis and spinal stenosis) which are causing severe pain and recently had hip replacement surgery. The doctors have all strongly advised me to lose weight to avoid stress on the other joints and to keep the back problem from getting worse.  My blood pressure and cholesterol are both high and I tend to isolate myself socially.  In addition, I have come to rely on pain medications and alcohol more than I'd like.  My business is fairly high stress and I'm about to become a grandmother for the first time so I feel as though  I'm in a real danger zone but have no idea where to start!  Help!  

Note: As some of you noticed, we had some system problems over the weekend. If your topic was deleted, be sure to go back and re-post. Hopefully, the staff fixed the problems. I apologize for the inconvenience.

Fitness Tip of the Week

Many of you have posted your new year's resolutions in the Fat 2 Fit community. Like a general preparing for battle, you've developed a plan and organized your resources. So far, so good.

The next challenge is to thrive (not simply survive) while living in the gap between the comfort of our old habits and our new, more healthful ways. To succeed, here are three traps to avoid:

Perfectionism: An A+ on resolution compliance is not required for success. Persistence pays off. If you fall down, get up, dust yourself off and continue.

Postponement: Don't discount a single day of your life because you haven't reached your goal. You can still be happy, joyful and present. Measure and celebrate each step in the journey.

Predictability: Don't assume that the enthusiasm that triggered your resolutions will be constant or that you won't encounter obstacles, such as an injury or a health problem. Success will require that you adapt to changing circumstances.

Time is a finite resource. Don't waste it imprisoned by unhealthful habits. When you deal with obstacles and successfully move toward your personal best in 2010, you'll find the rewards astonishing.

Featured Member: Kristien52

When we designed the Fat 2 Fit community, we did so with the idea of creating a cafeteria of options. We wanted to maintain a balance between structured dialogue (such as this weekly report), fitness information (such as featured articles and videos), challenges (such as the Resolution Challenge 2010 Club) and open-ended discussions found in the topic area. We sought maximum flexibility so that members could choose the level of participation that supported their efforts in achieving fitness. Kristien52 provides a description of her style of participation:

"I was pleased to find that I did not gain weight over the holidays but lost 2 pounds instead. I had temporarily dropped out of my weight loss group because I was trying to control my stress during the holidays. I know that not weighing in might have been a poor choice, but worrying about my weight was really adding to the stress of the holidays and I decided to cut myself some slack. I was, however, very active and have been enjoying my new Wii.

Thanks for allowing us to check in occasionally. It is a great way to review our progress and pitfalls. May you have a healthy, prosperous and happy 2010."

You can see that Kristien52 knows herself well. She managed her internal stress by reducing the pressure she felt from having to weigh in and report progress during the holidays. This strategy worked for her. Having gone through this period, she's checking back in with our community.

Kristien52's example demonstrates that whatever form of participation supports your efforts to get fit is the right form for you. Some members report directly to me through weekly messages. Others post discussion topics. Some members keep themselves on track simply by coming to the site to read what others have to say and feel no need to make comments. Thanks to its design, our community can accommodate all levels of participation.

To acknowledge Kristien52 for providing this example, I am sending her a CD of "Skinny Songs" and an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

Resolution Challenge 2010 Club

Have you joined the Resolution Challenge 2010 Club? It's designed to encourage members to follow through on a commitment to adopt habits that promote health and fitness. The Club runs until February 28, and any member of the Fat 2 Fit group can join the club at any time simply by posting a resolution.

Resolutions need to be specific, measurable and anchored in time. Here are examples:

I will get 8 hours of sleep 6 out of 7 nights a week.
I will exercise 60 minutes each day 6 days a week unless I am injured or sick.
I will eat 3 servings of fruit each day.

You can post one or more resolutions. You may resolve to modify an existing habit (such as replacing a nightly bowl of ice cream 6 out of 7 days a week with a serving of fruit). Or you may resolve to eliminate an existing habit (such as giving up sugared drinks 7 out of 7 days a week).

Each week, one person will be selected from the names of those who made, kept and reported their resolution, and this person will receive a prize. The names of all the members who successfully kept their commitments will be placed in a basket, and one name will be picked. Weekly prizes will vary and include one or more of the following: CDs of "Skinny Songs," Fat 2 Fit coffee mugs, T-shirts and autographed copies of "From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction."

A Few Reminders

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After you have successfully logged in, you will see a welcome notice in the upper right-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?

Have a great week.

Coach Carole

Are you courageous enough to tell over 4,000 people about a resolution you've made for 2010? One that you intend to keep? If you are, join us each Monday in the topic area and look for "Resolution Challenge 2010 Club Reports." Post your results and learn what others are up to. Here's an overview to help you get started.

What is the name of the event?  The Resolution Challenge 2010 Club

What is its purpose?  To encourage members to follow through on a commitment to adopt habits that promote health and fitness.

Why now?  The new year is an unspoiled page in our book of time. It provides us a new chance to practice the art of living and an opportunity to benefit from what we've learned.

How long will it run?  January 4 through February 28, a period of 8 weeks.

Who can join the club?  Anyone in the Fat 2 Fit Group can join the club by posting a resolution.

Can members join after January 4?  Each week starts a new game. Members can join at any time during the challenge.

What are the requirements for posting a resolution?  The resolution needs to be specific, measurable and anchored in time. Here are examples:

• I will get 8 hours of sleep 6 out of 7 nights a week.
• I will exercise 60 minutes 6 days a week unless I am injured or sick.
• I will eat 3 servings of fruit each day.

Fitness Tip of the Week

Are you happy? Admittedly, enjoyment and pleasure can be important components of happiness. But there's more. Beyond gratification is a level of happiness that psychologists describe as "eudaimonic well-being." At this point, positive emotions arise when an individual is working toward a meaningful goal. This person is continuing to learn, taking on new challenges and living purposefully.

Eudaimonic happiness is as good for our bodies as it is for our outlook. Dr. Carol Ryff, professor of psychology at the University of Wisconsin, reports that women who tested high for this quality weighed less, slept better and had fewer stress hormones and markers for heart disease than those reporting hedonic happiness. Dr. Richard J. Davidson reinforces this idea: "Eudaimonic well-being is much more robust and satisfying than hedonic happiness, and it engages different parts of the brain. The positive emotion accompanying thoughts that are directed toward meaningful goals is one of the most enduring components of well-being."

I think this is what Helen Keller meant when she said, "Many persons have a wrong idea of what constitutes true happiness. It is not attained through self-gratification but through fidelity to a worthy purpose."

All of us in the Fat 2 Fit online community are engaging in a worthy purpose: supporting each other in achieving fitness. Contributing to this effort makes me happy, and I hope it contributes to your happiness as well. This research assures us that our delight in helping each other helps us as well.

Featured Member: semeader

A new member of AARP and our group, semeader, has asked for our insight and advice. Here is what she wrote me:

"I have been a yo-yo dieter and can't-stick-to-it-long exerciser for about 25 years. I can't stay motivated more than a few months and always give up. Strange because there is a part of me that I use in the workplace that is like a proactive, energizer bunny all day every day. What gives with that?

I'd like to lose 25 pounds and strengthen my back. I have been walking 2 miles in 40 minutes at lunch time on weekdays at work, but since the weather turned cold, I haven't been out much. I depend on portion control to manage my calories, but during the last three months I have traveled a lot, so I've been eating out and celebrating holidays with food I would not normally eat. I have lost a little of my control on consumption of carbs over the past three months, and I need to reign that back in as well.

I have great exercise equipment at home and two full-body workout programs written for me when I went to a trainer. I rarely do that stuff, and I know it would make me feel better if I did. I'm in a rut but have been there many times before."

Before turning semeader over to our group for advice, I wanted to make two comments. First, in the past, semeader's eating strategy may have been designed as a temporary solution (yo-yo dieting) to achieve an immediate weight loss goal rather than a long-term commitment to eat healthfully and have weight loss become the natural byproduct. Because of this approach, it may have been easy for semeader to drift back into former habits.

My second comment involves companionship. Some of us might be sufficiently iron-willed to carry out an individual fitness program and conscientiously follow a strict eating and exercise program for the rest of our lives. But for the majority of us to succeed, we need support--lots of support. We need emotional support from friends and family. We need exercise partners to get us up and moving on days when we'd prefer to stay in bed. We may need some medical supervision or perhaps the advice of a personal trainer or physical therapist. Maybe we'll need to join a class so that the pull of our friends will make us show up. Whatever form the support takes, the presence (or absence) of support can make the difference in our ability to continue our fitness efforts.

In summary, here's my advice: adopt a "no matter what" lifelong commitment to regular exercise and healthful eating. Circumstances in your life may change; the commitment must remain firm. In addition, expand your support system as widely as you can. What other advice do you and other members have for semeader?

To acknowledge semeader for her openness in asking for help, I am sending her an autographed copy of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction and a CD titled Skinny Songs.

Resolution Challenge 2010 Club

The Try-Athlete Contest has ended. My hat is off to all of you who were willing to step outside your comfort zone and try new ways of eating, exercising and contributing to others. To refresh our commitment, we're starting a new game for the new year: the Resolution Challenge 2010 Club.

Look for an announcement followed by a weekly update in the topic area. The challenge begins January 4. I hope you'll join in the fun and post your results for the week.

A Few Reminders

Collect Your Messages: Next time you take a break, go to the AARP site and log in. After you have successfully logged in, you will see a welcome notice in the upper right-hand corner of your screen. Underneath the welcome, you will see "Messages." Click on the word to find your messages from individuals and also notices of postings in the group forum. You can also compose and send messages. Some of you have reported difficulty in locating messages, so feel free to ask for help.

Next Week's Featured Member: Next week, I'll pick another member to lift up to our community. Who will it be? Maybe you?