health

Think Thin: Not Diet but Behavior

“Thin behavior” has fascinated me for years. I just don’t get it. I don’t mean the kind of behavior where skinny kids squeezed through fence slats in the alley, or where my teen-aged friends stretched thin, nubile bodies on the beach at Shady Oak Lake as I huddled on my towel.

Nope.

I mean the eating kind of thin behaviors:

  • Behaviors like choosing a bowl of vegetable soup over clam chowder.
  • Behaviors like preferring a chef’s salad over a burger and fries, or grilled fish rather than steak.
Norwegian lunch
A fabulous yet low-calorie meal: eggs, tomatoes and smoked salmon over a slice of whole-grain toast with lettuce. YUM!
  • Behaviors like leaving food on your plate (not just the onions you’ve picked out of your salad).
  • Behaviors like nibbling one Rice Krispy bar for a half hour (I actually witnessed this).
  • Behaviors like choosing small portions of only three things at a potluck. (I take small portions, but I end up with twenty heaped on my plate.)
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A slice of toast with Vegemite should curb your hunger. And how about a banana?

 

I’m thin-behavior challenged. Why me?

It all began in my youth. I grew up in the fifties when one of my favorite TV programs was the “Ding-Dong School” which featured the “Do-Bee” song: “Do be a plate cleaner. Don’t be a food shirker.” I took it to heart.

Another influence that pushed me to eat was Mom’s admonition when I left food on my plate. “Think of the hungry children in China.” Like any self-respecting child, I knew better than to say they were welcome to it, although I would have happily wrapped my Swedish meatballs and shipped them to those unfortunates.

Another obstacle to thin behavior was “No dessert until you eat up.” The logic in that escapes me. Eat a lot, then you can eat more. I learned it well, though. I eat a lot, then I have more.

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Healthy eating behaviors start young, as my sweet great-niece and nephew demonstrate. They love fruit and yogurt.

The main reason I’m thin-behavior challenged, though, is that I love food. Lots of it. I love snickerdoodle cookies—hard to stop before twelve. I have a good friend who is aghast if she indulges in a third cookie. I’m sure she’s never eaten a whole bag. That’s why I don’t bake.

One slice of pizza is just a teaser, and I’m nearly certain that heaven is lined with camembert and brie.

So what can you do?

I used to go on crash diets and fast for days, neither of which was wise or healthy. Finally, in desperation, I joined Weight Watchers, which educated me about changing my attitudes and behaviors rather than starving myself. It changed my life. I went from a binge eater to a sensible one. I revere thin behaviors. I must admit they don’t come naturally, but I’m doing better all the time. These are some of the behaviors that help me:

  • I guzzle a glass of water every time I migrate to the kitchen. (It fills me up and deters me from mindless snacking.) That water glass is the first thing I see, waiting by the sink. I try to down least six glasses of water in each day.
  • I avoid red-light foods (foods I can’t resist), which for me are cheese and crackers, especially in the late afternoon. I know some people can’t resist sweets.

 

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Sometimes you have to indulge in a sweet–like this scrumptious Christmas pavlova.
  • I plant myself far from the appetizer table at gatherings once I’ve tasted a few items.
  • I avoid shopping on an empty stomach. Morning works best for me.
  • I use rewards. I don’t allow myself a cup of morning coffee until I’ve done 20 minutes of stretches and exercises.
  • I exercise with friends daily, and when that’s not possible, I listen to audio books while I walk, bike, or hike.
  • Sometimes I treat myself to a long bath when I’m feeling out of control (late afternoon for me). Food doesn’t go in the bathroom, at least not at my house.
  • When I’m hankering for a treat it helps to go brush my teeth. It quells my appetite. Dill pickles and candied ginger work, too.
  • I’m trying to eat five servings of fruit and veggies every day, which continues to be a challenge.
abundance agriculture bananas batch

 

I still love food, and I still lose control sometimes, but these basic behavior changes have made it much easier for me to control my eating, and that helps me feel more in control of every other aspect of my life. 

Think BEHAVIOR!

Jake and a stick
Our pal Jake demonstrates the lowest fat kind of diet, and he’s clearly embarrassed about it. Lots of fiber, though.

 

This article first appeared on Sixty and Me:

http://sixtyandme.com/9-behavior-patterns-of-healthy-senior-weight-loss-forget-diets-think-behavior/

health, life in general, travel

SEVEN TIPS FOR SOLO TRAVEL

by Ann Marie Mershon

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I took this selfie on a mountaintop overlooking Bodø after a gorgeous solo hike.

Many of us over 60 are single or have husbands uninterested in touring the planet. Is that any reason to avoid the trips we yearn for?

I lived overseas (alone) for seven years, and though I preferred traveling with friends, I spent a week in Malta by myself and another one alone in Thailand. I managed, but I learned some things along the way. At first I sat with a book at dinner and ate other meals in my room, but once I reached out just a bit, I found people were friendly and welcoming. I need connections.

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Street performers in Bangkok, Thailand

1. Tell restauranteurs that you’re alone and would appreciate being seated with another party. 

If that’s not an option, seat yourself near someone who is alone or people who look friendly. Why not?

Last month my husband suffered a back injury and had to wave me off for two weeks in Norway without him. I would have cancelled the trip if it hadn’t been for a huge family reunion in the fishing village where my grandfather grew up. Determined to make the most of things, on my first night in Bodø I wheedled my way into a busy seafood restaurant and was seated beside a couple from Lilljehammer. It took me a minute to engage them, and they turned out to be charming as well as informative, giving me ideas for activities in the coming weeks.

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I indulged in this delicious solo lunch at the Underhuset Restaurant in Sakrisoy, Norway. 

2. If breakfast is provided at your hotel, strike up a conversation as you stand in line and ask if they’d mind if you join them at their table. Few people would refuse.

Once your day begins, you have other options for making connections, or perhaps you’d prefer to tour on your own, which is great, too. I like going through museums by myself, but I prefer company at meals.

3. Stay in hostels or bed-and-breakfasts that offer time for socializing.

On my last night in Lofoten, Norway, I moved from my studio apartment to a hostel-type room, where I was pleased to chat with a young Australian woman. She happily joined me on a trip to a glassblower’s shop the next day. The drive was spectacular, and I enjoyed her company immensely, especially after five days by myself.

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This was my “cabin” in Chang Mai, Thailand, where I shared meals with other residents.

4. Plan at least one interesting activity each day.

Jerry and I had planned a kayak trip in the Lofotens for our second week in Norway. At the beginning of my solo week, I perused the tourist information books and chose one or two activities each day. I booked a studio apartment in Å (pronounced “Oh”), a town of about 50-60 residents. The Lofotens are spectacularly beautiful, with mountains jutting from the sea between adjacent fjords. Å featured two fishing museums,and I visited them on separate days, making sure I was included in guided English tours of the museums. It was fascinating to learn about the life my grandfather must have lived as a fisherman.

One day I arranged a kayak trip of the Reine Fjord, and my young guide Kaspar was an absolute delight. The two of us spent a fascinating four hours chatting and paddling some of the most breathtaking water on the planet.

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Nothing beats kayaking the Reinefjord with a charming young guide. Really.

5. Join group tours at museums and tourist sites, then engage others in conversation throughout each tour.

It might cost a little more for a spot with a tour guide, but you’ll learn a lot more and have the opportunity to connect with other English speakers. Of course, most Norwegians speak English, but they don’t tent to reach out to strangers. That was my job.

Another option is traveling on a tour, which offers you automatic companionship. I’ve sponsored a few tours of Turkey, and I was amazed at how close members of the group became after spending a few weeks touring and eating together.

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I met this friendly fellow on a tour of the Elephant Sanctuary near Chiang Mai, Thailand.

6. Engage shop owners in conversation.

Whenever I felt lonesome in Turkey, I’d find a carpet shop to wander into. Carpet dealers always offer a cup of tea or bottle of cold water as well as friendly conversation. Of course, I always looked at carpets, but I only bought one occasionally. I still treasure my relationships with Hussein Palyoğlu and Musa Başaran, who always seemed pleased to see me. Western cultures might not be quite as welcoming, yet most shopowners are eager to engage customers, and they can offer a wealth of information about the area. Who knows? You might even find the perfect souvenier or gift to bring home.

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One of the many delightful carpet dealers I’ve met over the years, this one in Cozumel.

7. Choose a safe bar or pub and enjoy a chat over a glass of wine or a beer.

Should you dare, you might also consider a stop into the hotel bar or a nearby pub, making sure you use good judgement and hang on to your purse. Though I’ve always found it difficult to step into a bar alone, it can be a good way to meet other solo travelers. It’s important to keep your wits about you and avoid being pulled into an uncomfortable situation, but it’s also great fun to chat with other travelers or locals about activities they’ve enjoyed or recommend.

Efes in Kalkan coffee shop

I grew fond of Efes beer while in Turkey, especially since their wine is, well, not as good.

8. Take a group tour that matches your age, interest, and activity level.

There’s a wide variety of tour organizations geared for people of different interests and activity levels. Some arrange cruises, others bus tours, and some offer high-energy active options. The first time I took a group to Turkey, I arranged it through Go Ahead Tours, an adult affiliate of EF Tours (an international student tour organization). We were a group of 24, and everyone fell in love with our intelligent, fun, and informative guide, Mehmet. There wasn’t enough physical activity on that tour for some of us, though that was the only complaint. This year I’ve organized an independent tour through Sojourn Turkey Tours, and we’re doing a similar tour with fewer people and more activity—lucky us!

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The fellow waving at me was our wonderful tour guide Mehmet, here at Ephesus in Turkey.

However you choose to connect with others while you travel, I wish you a fulfilling and interesting experience.

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor. Catch the trade winds in your sail. Explore. Dream. Discover.”

~ Mark Twain

 

This article (with different photos) originally appeared on Sixty and Me, a web site for women over sixty: http://sixtyandme.com/8-tips-for-staying-social-when-traveling-solo/