Healthy Living Fit

Fit by 40, Checking in with Kyra two months later

By Amy Brase

A In January, you were full-steam ahead to being Fit by 40! Now that we’re officially stalking I mean following your progress and being inspired by your journey how are you doing? K It’s been great! Except on December 31, I was training with Jana at the YMCA when my knee gave out. I was doing squats, tossing the weighted ball back and forth with Jana and finishing with agility training by jumping in and out of a rope ladder on the floor. I came down on my left ankle wrong and it rolled; my knee went in when I went down. I couldn’t put any weight on it. I went to the doctor and had no broken bones, but I did get a knee brace and crutches.

A Oh, no! That’s really a roadblock. How does this affect your exercise plan? K Well, an MRI in January showed that my ACL was completely torn and surgery is imminent. The doctor told me to stay off of it and go back to crutches, though I don’t really like the crutches because they don’t work well with snow and ice. I am still optimistic about getting healthy; it just won’t be on my timeline.

A I am so sorry; life can just be crazy like that. Are there still some things you can work on even if you can’t make it to the gym? K Be reassured that I haven’t given up and this just gives me time to focus more on meal planning and healthy food choices. I’m being very mindful of what I eat. A You’re a rock star. Way to be positive.

K I’m just glad it happened now versus earlier. If it had happened after only three weeks, I might have thrown in the towel. A You’ve done so well, though. Seriously, you’re shrinking. How much have you lost? K Ten pounds. I only weigh myself about once a week and there are times when the scale doesn’t move, but I focus on the fact that my pants are looser and I’ve lost inches. Eventually, post-surgery, I’ll be doing rehabilitation on a machine or bike. I’m hoping that Jana will be able to communicate with physical therapy so that I can do some of my exercises with her at the Y and incorporate it into my plan.

A That will be great. Let’s take a look at some of your best food finds. K It’s so important. We used to eat out a lot. You know, driving through Taco Bell on the way home from work. There’s so much hidden stuff, though. If I’m tired, my mind wants to eat something that makes me feel energized. Making the right choices depends a lot on preparation. Boiling chicken or making a big batch of brown rice the night before it really helps. A How are your kids responding to mysterious new “healthy” foods making an appearance in your home? K My daughter has been looking for naughty snacks in our naughty cupboard, but we don’t have those anymore. But my son will now say, “I’m hungry; can I have an apple?” A Wow, now that’s every mother’s dream. Join Amy Brase for a discussion on Fit by 40! (Or 30, 50, 60...) on RWmagazine.com/Conversations. “Hey, I can do that!” Kyra’s new healthy habits

Don’t we all read makeover articles searching for the secret formula? We crave the things that can be instantly applied to our own lives. Kyra is quick to point out that health is all about making intentional choices. It’s about exposing our unhealthy little practices and being honest with ourselves.

1. Prioritize. Kyra has cleared her plate of more than just junk food. By saying no to other commitments, she has time to read food labels, make homemade meals and meet with a personal trainer. We can’t expect a paramount change in life without carving out major room for it. 2. Add monusaturated fatty acids (MUFAs) to your meals. Kyra is reading Prevention’s new book, “Flat Belly Diet!” and stocking up on MUFAs. By eating an MUFA at every meal, we can lose inches around our waists. MUFAS are in healthy oils, olives, nuts, seeds, avocados and dark chocolate. Yum this sounds like an easy one! 3. Every bite counts. Kyra eats salads now because it’s the easiest way to get six servings of fruits and veggies per day. 4. Breakfast counts. Kyra used to eat 200 calories for breakfast, but was famished by 10 a.m. and made poor food choices because of hunger. To fuel her muscles for the workout, her typical breakfast is now 600 calories: one serving of Kashi cereal with 4 oz. skim milk, one medium banana, one Tb sp. peanut butter on a slice of whole wheat toast, and one cup of coffe with a splash of skim milk and a teaspoon of sugar.5. Cut your intake of high-fructose corn syrup and it will decrease your cravings for sugar. 6. Weight-training is for everyone. It preserves and increases muscle mass and bone density and then boosts the metabolic rate to burn more calories. 7. Don’t compare your weight loss with someone else’s and don’t be a slave to the scale. Kyra has learned to pay attention to how her clothes feel rather than relying on the number. 8. Work hard when you exercise, but don’t push yourself too far. If you feel an unfamiliar burning, aching or unsteadiness, take a break. 9. If you must have chocolate, indulge in the dark variety. It’s good for you! 10. Try two egg whites (protein) to one yolk in the morning. It’s healthier and you probably won’t even notice a difference.