Tag Archives: health

A Coke Problem

Today, I   went to see a doctor for help with my coke problem.  She was very helpful, giving me charts, graphs and many, many words of encouragement.  She took down a lot of notes and even though we was on a time constraint, it  did not stop me from spilling my guts.   I have a coke problem and I need help. With all my aches and pains, failures and accomplishments, I never thought I would be in this situation.  While I have made great strides in my life, I find myself in some what unfamiliar territory.  I have been in the past, so focused and determined.  When I need these qualities now, they have failed to appear.  I cannot let my life go on this way.  I have to make a stand and climb this mountain to top Nothing will stand in my way to glory.

This is very serious stuff.  Now I am in no way promoting that coke is evil.  For me it is one of the most delicious drinks out there.  Sweet, refreshing and oh so delectable. But I want to lose this weight and my doctor says I need to give up my all time favorite drink(plus a few other things like cake, doughnuts and pie, to name a few).  Coke,  is institution, a community, a way of life.  It brings a smile to my face and song to my heart.  Plus, I have always been partial to red.

For now, coke and I must part ways.  To improve my overall health and well being I must abstain and follow the same steps all  coke enjoyers(yes, that is a legitimate word)) and slowly back away.  Excuse me, my eyes are getting moist.  Farewell coke,  until we meet again.  I bet some of you thought I was talking about a white powdery substance.  That is my next post.  The dreaded doughnut.

 

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Time for

I have fallen off the wagon.   I have not been walking in over a month.  I will not get into the who and why, but I intend to straighten this mess out.  I call it a mess, because I was on a roll and I let other things and people get in my way, and fill my head with nonsense.  It is hard doing something without support.  I always thought I was the type of person who really didn’t need another person’s support of whatever I was trying to accomplish.  That is a very lonely place to be.    But If I am going to get a healthy lifestyle, I need more from the people around and much more from myself.    Plus I have some health issues I need to take care.   They also have slowed me down.  I will be back on the road again after this week.  Up, up and away.

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3 whole pounds

I went to the doctor last week because I was having problems with my left heel.  The pain was awful.  Apparently I have inflammation and I need to find another form of exercise.   I have lost a total of 3 whole pounds.  While some might say that is nothing, for me, it is the motivation to keep me going.   I just need to step up my game.  Here are some of the things she suggested.

1.  Try water aerobics.   Less stress on my feet and more resistance.  2.  Keep a food log(I am starting this one on Monday).  3. Riding a bike.  While it gives the same effect as walking, but, again less stress on my feet.

I am checking into the local gym around my area to see what type of deals that they offer.    Money and pain are my enemy now.    Money to join a gym and keep my heel from being irritated.  Until I find both, I will keep on walking.

Oh by the way, I made my first smoothie yesterday and it was delicious.  Check out my recipe.

I  wanted to find a way to use leftover coffee.  Then it hit me.   I freeze the leftover coffee in ice-cube trays. I can make ice coffee( my way) or this smoothie.  I used what I had on hand

I added the coffee ice cubes (6), lite vanilla ice cream (1/2 cup), one package of hot chocolate, banana  ( whole), flax-seed powder (1 tablespoon) with a little water. I also added 1 tablespoon of honey and a few drops of butter pecan oil .   You can add cinnamon or nutmeg, with a dash of vanilla extract to your desired taste.   I am sorry I don’t have a pic.  Next time I make one, I will ready with the camera.    I need some more recipes.

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Defense

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Restarted my walking this past week.    It’s funny how something  ingrained into your routine,in such a short time.    I finally weighed myself and I lost 3 lbs.  I feel so much lighter.  I could float on …….. OK, I’ll float later.   I am  proud of that. Before I wasn’t doing anything.   My doctor states that it’s best to lose slowly, build muscle, tighten the skin.   As time goes on, I will lose more as my body adjust to my new way of eating.    My skin/hair/nails are going through a transformation as well.    Let me introduce you to my first line of defense.   You can look up the advantages of the vitamins I use.  I only copied the information that aids in overall health and weight loss for me.   Gotta go.   The Strain is on.

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Beyond these essential functions, Vitamin B12 benefits can be obtained through other substances. These include help with weight loss, by improving the body’s metabolism; helping with the creation and circulation of certain neurotransmitters that affect a person’s mood and stress levels; and serving as an effective natural energy booster by improving the body’s metabolizing of energy sources and improving blood circulation and production. Answers.yahoo.com

 


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Vitamin C is required for the production of the protein collagen, which is found in the tendons, skin, bones, cartilage, ligaments and blood vessels. Collagen and vitamin C are necessary to support the body tissues, heal wounds and help maintain blood vessel structure. Vitamin C also functions as a cofactor assisting biochemical reactions, as an antioxidant preventing the degradation of substances in the body, and as a detoxifier reducing the toxicity of medications and chemicals. http://www.ehow.com/


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The main function of vitamin D is to help the body absorb calcium and phosphorus in the small intestine. Calcium is needed to support bone mineralization (hardening of bones), cell functions, and proper nerve and muscle function.http://altmedicine.about.com/

 

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I can feel it

This week has not been a good week.  I have not walked and I feel it.  I feel sluggish and tired.  Even my brain feels on lock down. To be fair to myself, I have not been feeling well and I was getting ready for show at UNI.   That experience plus, disappointment with my show, had me feeling blue(hence on the computer at 4 in the morning).

 

So I will be back on the grind starting Monday.  And never ever will I let myself go with walking for a whole week.   Never, ever.   Never ever.   I can feel it.

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Still on this health kick

I have been trying to find ways to log my other activities into a walk or steps.   Since my pedometer is synced with my Walgreen’s Balance Reward account(you get 20 points for every walk/steps.  It is part of their healthy balance program).  I found this conversion chart.   Most of the activity are estimated, but you should get the idea.

 

ACTIVITY CONVERSION CHART

Use this info if you’re counting steps and want to convert activities that are not easily measured by the pedometer.

PLEASE NOTE: Activity Conversions are estimates; your actual steps may vary

Bicycling  |  Dancing  |  Gym Activities  | Household Activities  |  Lawn and Garden  | Miscellaneous  |  Outdoor Activities  |  Running  | Sports & Games  |  Walking  |  Water  |  Winter
Number of Steps per Minute
Activity Steps/Min (Avg)
| Bicycling |
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
| Top |
| Dancing |
Aerobic dancing, low impact 118
Aerobic dancing, strenuously 140
Dancing, choreographed 158
Dancing, socially 93
Line Dancing 139
| Top |
| Gym Activities |
Aerobics (high impact) 182
Aerobics (low impact) 125
Aerobics (moderate) 154
Basketball, game 230
Basketball, playing recreational 138
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Circuit Training 178
Elliptical trainer 203
Gymnastics 89
Handball, recreational 142
Judo 187
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Karate 290
Kickboxing 290
Pilates 101
Racquetball 138
Racquetball, playing competitively 198
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Softball 145
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Stretching 6
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Tae Kwon Do 290
Tai Chi 8
Water Aerobics 100
Weight lifting, light 66
Weight lifting, moderate 87
Weight lifting, vigorous 133
Yoga 100
| Top |
| Household Activities |
Grocery Shopping 67
Housework, light 72
Housework, mopping floors 51
Housework, vacuuming 101
Housework, washing windows 87
Painting/papering 78
Washing the car 87
| Top |
| Lawn and Garden |
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Hoeing in a garden 96
Mowing 160
Raking leaves 125
Yard Work, general 145
| Top |
| Miscellaneous |
Badminton 98
Billiards 77
Bowling 87
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Grocery Shopping 67
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Mowing 160
Orienteering 151
Painting/papering 78
Pilates 101
Raking leaves 125
Rollerblading, moderately 125
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Tae Kwon Do 290
Tai Chi 8
Washing the car 87
Yoga 100
| Top |
| Outdoor Activities |
Badminton 100
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
Canoeing, leisurely 100
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Golfing, with a cart 78
Golfing, without a cart 122
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Mowing 160
Orienteering 151
Rollerblading, moderately 125
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Walking at a normal pace 100
Washing the car 87
| Top |
| Running |
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Walking at a normal pace 100
| Top |
| Sports & Games |
Badminton 98
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Billiards 77
Bowling 87
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Cricket 111
Fencing 133
Football 189
Golfing, with a cart 78
Golfing, without a cart 122
Gymnastics 89
Handball, recreational 142
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Judo 187
Karate 290
Kickboxing 290
Racquetball 138
Racquetball, playing competitively 198
Scuba diving 203
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Squash 348
Tae Kwon Do 290
Tai Chi 8
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Water Polo 222
Yoga 100
| Top |
| Walking |
Golfing, with a cart 78
Golfing, without a cart 122
Grocery Shopping 67
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Orienteering 151
Running, jogging 156
Snowshoeing 178
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Walking at a normal pace 100
| Top |
| Water |
Canoeing, leisurely 100
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Scuba diving 203
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Water Aerobics 100
Water Polo 222
Water Skiing 104
| Top |
| Winter |
Curling 89
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178

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Week 2

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Like my outfit.   Yes, I know.  Looking good.      Well it has been an interesting week.   I met with one of my fellow walkers.  Her name is Nicole.  Sweet lady.  Walking for health reasons.  We walked together until she had to go.  I sensed she wanted to talk.  I slowed down and we had a lovely conversation.    I was also attacked, I mean approached by another walker.   Apparently the group of mall walkers have been walking for more than 20 years together and their practice is to walk with anyone that they see walking alone.  While I appreciate the gesture, I am on a time crunch.  The mall does not open until 7:00 am, we only have one car and my husband goes to therapy in the am.  I have about 30 minutes to complete a mile and get the car back.   Since I have been walking, I have seen groups, singles and couples.   The singles usually walk by themselves.  Not one person has approached them.   They are walking just like me.  I would like to say I was singled out because of my snazzy outfits or my  stunning good looks.  Maybe the fact that  at 54, I am 20 years younger than all of the other walkers.   Maybe it is because I have beautiful caramel colored skin.  I speak to everyone that I pass, even the ones who don’t speak back.

 

This incident happened on a Thursday.   The door I usually go in, was locked.   The reason I know this is because two of the regulars informed as they were walking out.  The suggested I seek another entrance, since they saw other walkers already inside( Does this sound like an episode of  The Walking Dead.  The Dead watchers know what I mean).  I thanked them and we all started our daily walk once inside.   Nicole only walks Mon – Thurs.   My other partner did not show.  We shall see on Monday.  We shall see.

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100%

I am not 100%, mind, body and soul.  I am overweight and my health is suffering for it.   I stay tire and frustrated.  I just don’t feel leveled.  Time to take back my life.  I will join this Zumba class to lose weight and get my energy up.   I have started taking vitamins to help improve my health overall.   Wish me luck.

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Transformations

In keeping with my previous post, I have made some changes.  Lets start with my body and health.    I have started a weight loss/exercise program.   My dear husband has decided to take up the banner with me.   Together we will be walking and exercising together.   We also discussed cooking more scratch and less process foods.    Good talk, good walks.   Gotta love a man who want to get his act together too.  Bravo husband.     I have been purchasing vitamins and coordinating with my doctors on more preventative health issues.    Because most of my work is sitting down, whenever I am working on a project, I started wearing ankle/arm weights.  Taking breaks throughout the process, doing leg and arm lifts,  keeps me from getting stiff and tired.   I call it the sneaky way to exercise.  Whatever works. 

One of my most potent weapons is my faith and spiritual guidance.  I rise early to read my bible and spend time with the word of God.    This keeps me grounded, less stress and more centered. 

Next on the agenda, the outside looking in.

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A Change in My life

I was speaking with a friend of mine and be both came to the same conclusion.  We both needed a change in our lives.   We seem to be at the same station, around the same age and agree about most things.    I suggested to her to get a notebook, one with 5 dividers.   Mark each one with an area of the her life that she wanted to change.  I have already started mine.   In each section, write down goals, what you want to accomplish and a plan to accomplish these goals.  I suggested that if she wanted to she could set time limits, but for me setting time limits feels like stumbling blocks,   It feels like I am setting myself up to fail before I get started.  That is a lot of pressure to put on yourself.  

Because we both work full-time jobs, I suggested  Fridays would be the day to access the notebook and what progress you’ve made.    Any adjustments will be made at that time.  I find I have more time to spare when it is close to weekend and I do not have to get up early for work.   I also suggest once a month revise, retool  and restructure any thing that might be working or not.     We seem to live up to a change when it’s on paper.

My areas are physical, emotional, employment, social, health, and spiritual.   There might be more areas I need to work on, but these areas are my main concern.    With her permission I will let you know what areas she is working on.   It is good that we are doing this together.   We are there to cheer each other on, and a quick pick up when one of us stumbles or falls.   It is good to have friends.

I have already started on my spiritual side.   I get up early and read my bible daily.   I pray before I go to sleep and when I wake up.   Feels good.    With that, day one comes to a close.

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