Lisa Online's Journal, 03 Apr 11

Power of Intention:

I've realized how important my health and quality of life is. I am placing an importance on being healthy and taking care of my body for the current day and for the future.

It is inevitable that I will get older but this Towanda girl is getting better with age!

I have learned some of the side effects of aging can actually be prevented, including:

•Strength and Muscle: Sarcopenia is the fancy term scientists have given to describe loss of muscle, strength and quality of tissue often seen in older adults. Some experts have suggested that muscle mass declines about 1% each year from age 30.

•Cardio Endurance: We often lose aerobic fitness and experts believe this contributes to reduced mobility in daily life.

•Flexibility: Joints change with inactivity and this can lead to stiffness, decreased range of motion and injuries.

•Balance: Each year, hospitals see thousands of older patients for broken hips due to falling. Balance exercises can help me avoid injuries from falls and keep me independent and mobile and enjoying activities such as bike riding, and roller skating. I am not ready to put my bike and roller skates up and have seen people well into their 80's enjoying the freedom of this kind of play because they have kept active.

The good news is that the loss of strength, endurance, flexibility and balance aren't inevitable. The National Institute on Aging believes that, "when older people lose their ability to do things on their own, it doesn't happen just because they have aged. More likely it is because they have become inactive." It's Never to Late!

No matter how old I am, exercise can improve my quality of life and I don't have to spend a lot of time doing it to see and feel improvements by engaging in cardio, strength training and flexibility exercises to stay healthy and maintain as much strength and functionality as possible.

Strength training has incredible benefits for everyone. Experts believe that "resistance exercise may forestall declines in strength and muscle mass for decades." (Decreased Mobility: The Exercise Antidote) and can speed up the metabolism making my body a more effective machine so to speak.

New Routine Plan:

•Lifting weights for all muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs) at least 2 non-consecutive days each week

•Start with no weights or light weights to practice the exercises for correct form for each exercise and to condition my body. I will use dumbbells, machines and/or resistance bands.

•Do each exercise for at least 1 set of 10-15 repetitions.

•Progress by adding more sets (with rest in between) and/or increasing the weights each week

I will continue to enjoy my Cardio exercise because this brings me great energy, releases the stress of the day, helps connect my mind to my body and enhances my outlook on life and en-lightens up my soul.


I met a new buddy on FatSecret who has lost an incredible amount of weight in a very short time. I Googled his plan and came up with Dunken Donuts lol...I wish...too funny. Now that I know the correct spelling this is what it looks like and I am wondering how it may work for me.

Dukan Diet Menu Plan

The Dukan diet menu mainly focuses on consumption of protein rich foods. This is because foods rich in protein have minimal or no fat or carbohydrate in them. The Dukan diet plan has been divided into four phases for a specific purpose. The first two phases are strictly meant for losing weight and burning the extra fat. The last two phases are implemented for maintaining healthy weight, thereby allowing you to stay fit. The following segment shall make your concept clear.

Phase I - The Attack Phase
The first phase of the Dukan diet menu is planned according to the number of pounds you want to lose. You can lose 8 to 10 pounds in the first five days if you rigorously follow a high protein diet. You are not supposed to consume fats or carbohydrates during the first phase. Liquids, like juices must be calorie free and you should drink plenty of water to avoid dry mouth, which is a common symptom of this phase.

Phase II - The Cruise Phase
This phase is also known as protein rotation phase, as you can rotate protein with some types of vegetables. You need to either boil the vegetables or eat them raw. Fried vegetables and food are strictly not allowed in this phase. This is one of the most important phases of Dukan diet menu. A correct diet in this phase shall let you lose up to 3 pounds a week.

Phase III - The Consolidated Phase
Once you have achieved the desired weight loss, you can start consuming fruits, vegetables and proteins in this phase. This phase is also known as 'maintenance phase'. The base of the diet is rich in protein but one extra serving of carb, once a week is allowed to maintain health. The time period of this phase is dependent on the number of calories you have lost in the previous phase.

Phase IV - The Stabilization Phase
There's a particular guideline over consumption of food in stabilization phase. Although, you are allowed to consume your favorite recipes, you have to be cautious about the calorie intake. Once a week (preferably Thursday), you have to consume only protein rich foods and rest of the days you can eat according to your choice. Thus, Dukan diet allows you to migrate to your own lifestyle once you have attained the weight loss goals.

Dukan Diet Menu Ideas

The aforementioned content was about the basic of Dukan diet. The chart below shall let you know the different types of foods permissible in the Dukan diet menu.

Phase I Phase II Phase III Phase IV
•Chicken
•Fish
•Eggs
•Fat free cheese
•Low fat yogurt
•Skimmed milk
•Lean meat
•Turkey
•Cabbage
•Broccoli
•Brussels sprout
•Cauliflower
•Spinach
•Tomatoes
•Spinach
•Mushrooms
•French beans
•Cottage cheese
•Low fat butter
•Pasta
•Whole grain bread
•Watery fruits (watermelon, cantelope, apples)
•Green vegetables
•Low carb rice
•Starchy foods (rice, sweet potato)
•Cereals
•Meat
•Chicken
•Grains
•Banana
•Vegetables
•Fruit Drinks


The Dukan diet menu is the perfect strategy to lose weight. You should keep an account on the calorie intake once you have completed the first two phases. Combination of healthy diet and exercise will give you better results. Last but not the least, consume plenty of water to lost weight fast.

I like the simplicity of this plan and am thinking seriously about giving it a try.

I Listen to my body as it lets me know what it needs as far as nutrition, exercise and the rest it requires on a day to day basis. TOWANDA!!!