Success Story: Joan

Another success! Congratulations to 63 year old Joan.

In 98 days she has lost 18.4 pounds, 4.1% body fat and 14.5 inches.  Only 10 more pounds to go to reach her goal weight of 130 pounds.

I train and give her nutrition advice via my online services with one in-person meeting a month. Joan exercises daily and enjoys jogging, swimming, biking, hiking and cycling. She does my weight training program and cardio in the gym twice a week. She averages a 550 daily caloric expenditure.

She logs her food on My Fitness Pal every day so we can make improvements to her diet.  This week she is on a mission to increase the fiber in her diet.  Yesterday for instance she had Flax Plus cereal, nonfat milk, banana, blueberries and pineapple. A Jamba Juice smoothie, fish, bulgur, yellow squash, red potatoes, chicken, carrots and a small piece of dark chocolate.  Lots of fiber! And all for under 1200 calories.

Although Joan is 63, her “real-age” is probably 25. She moves like she is a healthy 25 year old. I predict her life will be long, healthy and active. (An analysis of 33 studies shows that higher fitness levels are tied to lower risk of dying from all causes of death.

UPDATE 5/31/13 Joan Reached Her Goal

Joan’s Fitness Progress

Date 9-27-12 1-3-12 3-11-13 5-23-13 CHANGE
Height 5’3
Weight 159 140.6 134.0 130 29#
Age
Neck 13 12.25 12.25 12.25 – .75
Arm 13 12 11.25 10.75 -2.25
Forearm 9.5 9.25 9.75 9.25 -.25
Wrist 6 Na
Chest na Rib cage 35
Waist 36 32.75 30.5 31 – 5
Abdomen 36.5 34 31.25 30.75 – 5.75
Hips 41 37.5 37 36.5 – 4.5
Thigh 25.25 23 22.5 22 – 3.25
Calf 15 14.5 14.25 14 – 1
Cardio Fitness 32.9 VO2 37.4 VO2 Improved 8.7% and fitness level is   considered superior
Body Fat 39.7% 35.6% 33.9% 32.9% Decreased 6.8%
Pushups 36 41

In 8 months: 

Lost 30# of body weight

Decreased 6.8% body fat

Lost 22.75 inches

Improved her cardiovascular fitness to what is considered excellent for a woman aged 30-39 years old.

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Maria’s Portobello Mushroom Lentil Soup

Lentils are easy to prepare. No soaking is required and they cook faster than beans. I prefer to cook with the green or brown lentils, which hold their shape best after cooking, as opposed to the red lentils that do not hold their shape as well when cooked.

Lentils are high in protein, low in fat, packed with fiber (9 grams per cup) and are a source of B vitamins, potassium and iron. They are a very good source of cholesterol-lowering fiber. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Portabello mushrooms have a distinct rich flavor that many people liken to grilled sirloin steak. But unlike steak these mushrooms are low in calories and contain no fat. There is only 42 calories per cup! So they are filling but not calorie dense. They also provide minerals, 5 grams of protein per cup and important B vitamins.

1 T olive oil
1/2 c diced onion
1 small red or green pepper, chopped
3 garlic cloves, minced
6 cups stock (3 cans)
1 ½ c lentils, either regular or small whole green lentils. Note the cooking time on the package
½ tsp dried basil
2 c diced Portobello mushrooms 1 x ¾ inch pieces or Crimini mushrooms cut into 3/4 inch slices
6 oz can tomato paste or ½ c spaghetti sauce from a jar
Tabasco sauce, optional

Heat olive oil in a large soup pot and sauté onion and red pepper for 2 minutes then add garlic, continuing stirring for 1 minute. Add the broth, lentils and basil and heat to boiling. Cover, reduce heat and simmer 15 minutes. Add the mushrooms and continue to simmer, covered until lentils are tender. (Look at the package directions for length of cooking time) Add tomato paste or spaghetti sauce and stir well. Add salt and pepper to taste. Add a few dashes of Tabasco if desired.

Makes 7 1/2 cups of soup  6 servings

This has been added to MyFitnessPal.com  Search Maria Faires’ Portobello Mushroom Lentil Soup

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 329
% Daily Value *
Total Fat 6 g 9 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 7 mg 2 %
Sodium 369 mg 15 %
Potassium 646 mg 18 %
Total Carbohydrate 49 g 16 %
Dietary Fiber 8 g 31 %
Sugars 9 g
Protein 22 g 43 %
Vitamin A 21 %
Vitamin C 57 %
Calcium 3 %
Iron 26 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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