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EXERCISE! Your health prescription. (Video link)

Friday, September 28, 2012

I sent this email to my family and friends:

I had my yearly check-up yesterday and got to visit with my doctor for quite a while. He’s a runner. Self-admitted running addict. He’s about my age! (I'm 64 this October) He runs every day. Every single day.

He had plantar fasciitis, went to a podiatrist who told him he had to stop running for 4 – 6 weeks. He said Sure. The podiatrist looked at him and said “You aren’t going to stop running, are you?” No, he didn’t stop. He said after about 2 YEARS, the pain just went away. So you can see he’s definitely addicted, lol.

He’s 6’ and weighs 165. Works at it hard and finds it hard to stick with 2000 cal. Per day, but does it. He said he practices portion control and counts every calorie. Still has 1 scoop of Bluebell ice cream every night, measured carefully. (He says Doctors are people too, meaning not perfect, lol.)

The point of all this about my doctor is he’s dedicated to being healthy and to exercise and weight control. He told me to watch this video:


www.youtube.com/watch?v=aUaInS6HIGo By then, he knew what I was trying to do to stay healthy, was really interested in my swimming and my recumbent bike. His best friend had a hip replacement and goes on long bike rides for exercise because the bike is good for hip problems.

This video is 9 minutes long, NOT boring, very well presented, with tons of info in a short time. You know most of it already because you already believe in exercise. The interesting part is, to improve your heart health, do 20 min. of exercise 5 days a week. To really, really improve your heart health a lot, do 30 min. of exercise 5 days a week. If you do more than 30 min. a day, 5 days a week, you begin to lose health benefits. Breaking the 30 min into 3 ten minute sessions, works just as well. Which helps me a lot because if I go too long at it, it bothers my hip.

Also, he told me that if I can sit still for a few minutes and get my blood pressure down to a good reading, I’m ok. If you really have BP problems, you can’t get it down, no matter how still you sit.

If I sit down, and take a long, slow, deep breath IN and a long, slow, deep breath of equal length/time OUT, 5 times, my BP is about 117/80. If I just plop down and take my BP it is sometimes in the high 130’s. Try the breathing for yourself. Then you also do that breathing during the day, whenever you think about it and have a minute to spare. Eventually it becomes a reflex that keeps you from elevating your BP during stressful conversations, lol. (Mothers, husbands, kids, nosey neighbors...)

If I take the right supplements for vascular health, CoQ10, etc., and get to the point of that crucial 30 mins of exercise every day, my BP won’t spike so high when I move around. So that is my new prescription.

I know you already exercise. The interesting part here is lots more is not always better. And on days when you don’t have time to even go to the bathroom, you can get 10 minutes in here and there.

In the video it states research with a group of people who needed a stint in their heart. Half the group got the stint. Half the group followed the exercise prescription. At the end of a year, the exercise group had FEWER heart issues/events than the group that got the stint. What a deal!

Karen
Striving for excellent health and to be BETTER THAN BEFORE!

  
  Member Comments About This Blog Post:

CHERYLL1949 10/1/2012 2:04PM

    I liked this! Thanks emoticon

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DS9KIE 9/30/2012 10:58PM

    great blog

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GABY1948 9/29/2012 7:41PM

    Another wonderful blog, Karen! Thanks as always...I am saving this one for future reference! Gaye

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KAYYVAUGHN 9/29/2012 6:19AM

    The video was helpful. I liked the doctor.

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JUDY1676 9/28/2012 7:19PM

    Very interesting! Thanks for sharing!

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FISHINGLADY66 9/28/2012 3:46PM

    I liked this video and your blog. Great information. Thank you for sharing it.

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MORTICIAADDAMS 9/28/2012 1:21PM

    Sounds like you have a very good doctor.

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BIBS4664 9/28/2012 12:08PM

    Thanks for sharing. It was great!!

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MAMABUGAZ 9/28/2012 10:11AM

    I watched the video. You're right; it's not boring.

It is also very compelling. For years, although I occasionally got an exercise kick for a few weeks or even a few months, and, once, for a whole year, I mostly steadfastly resisted exercise, because, I often don't like to do it. In fact, I was actually somewhat proud that I was able to lose 60 pounds with mostly dietary changes and very little exercise.

However, as I lost weight and became more conscious of the benefits of weight loss, I realized that I was not reaping the additional benefits of exercise. And, as I eased into peri-menopause, maintaining the weight loss (which I am mostly, but not totally, doing) became more difficult.

I have added 30+ minutes exercise 3x per week. And, I've thought about doing some alternate exercise 3 additional days per week, but, haven't yet. However, thinking about it is the first step.

Thanks for getting me thinking!

~ Faith

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BELTONWALKER67 9/28/2012 8:54AM

    Great Blog & Video. Thanks for sharing. I, too, do the 10 minutes at a time and get through the day with the pursed lip breathing method recommended by my respiratory therapist. emoticon

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WOUBBIE 9/28/2012 8:52AM

    That was EXCELLENT! Thanks!

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CHRISTINASP 9/28/2012 8:51AM

    Thank you, very nice blog.
What you said about lots more of exercise not necessarily being helpful reminded me of this article, it was posted in one of the team forums last week:
well.blogs.nytimes.com/2012/09/
19/is-30-mi
nutes-of-daily-e
xercise-a-sweet-spot-f
or-we
ight-loss/?ref=health


Comment edited on: 9/28/2012 8:52:22 AM

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KKKAREN 9/28/2012 8:41AM

    Interesting about the 30 minute exercise threshold. I walk 60 minutes, 5 days a week for the calorie burn as well as health benefits. Sounds like you have a good Doctor!

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Optimism and donuts!

Thursday, September 27, 2012

“Twixt the optimist and pessimist
The difference is droll
The optimist sees the doughnut
But the pessimist sees the hole.”

McLandburgh Wilson 1915

Just remember, when you do see the donut, don't eat it!

emoticon

Karen

  
  Member Comments About This Blog Post:

FISHINGLADY66 9/27/2012 8:55PM

    Cute and so true. Thanks for the smile on my face.

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JENNY888 9/27/2012 6:42PM

    I love the Crullers. Don't know if I spelled it right. Luckily enough the stores don't have them often.

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GGMOM06 9/27/2012 2:36PM

    emoticon i love to make donut holes !

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NELLJONES 9/27/2012 12:40PM

    I think I love doughnuts. I haven't had one in so long I forget.

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CHRISTINASP 9/27/2012 11:43AM

    I didn't know doughnuts existed in 1915?! emoticon

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MADAMES 9/27/2012 11:22AM

    Very cute!!

emoticon emoticon



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MORTICIAADDAMS 9/27/2012 11:15AM

    LOL. No problem for me. Doughnuts make me sick at my stomach. Too sweet.

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GABY1948 9/27/2012 9:34AM

    LOVE it! Love your answer better!

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TUFFYBIRD 9/27/2012 9:02AM

    emoticon

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NOMIS1 9/27/2012 7:32AM

    Very good. Thanks

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PJSTIME 9/27/2012 6:37AM

    emoticon emoticon

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Attn: PLANT PEOPLE - - WHAT is eating my garden?

Saturday, September 15, 2012

Are there GARDEN experts amongst us?

I need help!

I have heard that you can make a mixture of Ivory Liquid (which has no sulphates in it) and vegetable oil and water that will be an effective fungicidal spray for plants. I need to know the correct proportions. I have searched the internet and found VAST differences in the answers.

I have many crepe myrtles. I have a younger one, a little over 5' tall that I planted about 2 or 3 yrs ago. It is blooming and has many buds and is still getting taller but the leaves are falling off and have been all summer. There are lots of little branches now that are bare. The leaves turn yellow, and/or get a little rusty looking, then fall off. This is the first year I've had problems with it.

About 12 feet away is a lovely peach colored rose bush that was here when I bought this house 5 yrs ago. It has black spot on the leaves every summer and I keep it at bay by spraying with a garden fungicide. This same fungicide does help the crepe myrtle some but I have to spray it every single day. My hand gets cramps from all this spraying and it gets expensive.

What I really want it to KILL and ERADICATE this fungus or mircrosopic life form that is eating my plants. What can I use? If you've had success with the Ivory liquid, please tell me how to make it. If you know something better that will be more effective and last longer, please let me know.

Thanks so much, all you good SP Friends!

Karen

  
  Member Comments About This Blog Post:

FISHINGLADY66 9/20/2012 6:17PM

    I don't have an answer for you Karen, but I will keep an eye on your blog and see if anyone else can help. The drought has hurt all my plants this year. Best of luck to you.

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MORTICIAADDAMS 9/17/2012 5:20PM

    Wish I could help. My hubby is the plant specialist here.

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GABY1948 9/16/2012 7:46PM

    I'm sorry, I am not a gardener at all...hope you find out though! I am the same way...I LOVE my animals and trees and bushes and don't want anything "messing" with them! HUGS

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NELLJONES 9/16/2012 10:10AM

    Your county should have a farm and garden department. Have you tried them?

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SURVEY SAYS . . .Best Tasting Cooked Greens are. . .

Friday, September 07, 2012

Those of you, especially in the South, who have eaten cooked greens - mustard greens, turnip greens, collard greens, etc. , I need your opinion.

What type of cooked greens taste best to you and why?

I'm looking for the greens that are the least bitter and have the best taste.

I have somehow avoided cooked greens even though they are a major part of Southern cooking. Now I want to cook some, blend them and add them to my soups so I can get the wonderful nutritional benefits in these wonder foods without eating them as a solitary dish.

What better way to find the answer to anything healthful than get opinions on Spark People?

So, tell me what you think, Spark Friends.

Karen

  
  Member Comments About This Blog Post:

GABY1948 9/8/2012 9:50AM

    I actually love greens...collard all of them...but I'm from the north...agree with Jeanne, if you get some good recipes...please share! Have a great weekend!

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JEANNE229 9/8/2012 9:30AM

    I like spinach best, but if you get a good recipe for any others (spices or whatever), share!

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DS9KIE 9/8/2012 1:08AM

    I like to do a mixture of collards, kale, and spinach, then I tear them up into small pieces and just barley sautéed them in some water with some spices(until they are all wet and just barely welted) . The trick is if you don't like the taste mix with other veggies like in stir frys,

Check my blog you will see I put the greens in everything



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ACIMPEGGY 9/7/2012 11:00PM

    I agree with the above comments: the ones I have tried that are not spinach seem bitter to me.

You can always do the ones we eat raw to add to your diet like escarole. I love the 'organic' field greens, too, for salad. I don't know how they'd be cooked, though.

Hugs...

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FISHINGLADY66 9/7/2012 10:08PM

    Great question Karen. I have tried some of them and I can't take the wild and bitter taste either. WW says to put some EVOO on them and bake them. I tried that once and I burned them in the oven. LOL. So I will also be looking for some ideas with you. Have you tried searching them on the web?

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MORTICIAADDAMS 9/7/2012 9:25PM

    My husband's family and my family used to pick and eat almost all wild greens and hubby has tried a lot of them. He says they are not that great and he prefers spinach. LOL.

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NELLJONES 9/7/2012 7:36PM

    I stick with softer greens like spinach or beet greens. The bitter ones need bacon fat to make them palatable, something no longer on my menu.

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PJSTIME 9/7/2012 7:00PM

    No help from me but I will be anxious to see your answers.

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--KREN 9/7/2012 6:10PM

    As for Kale, be sure to buy baby kale if you can. It's fairly strong and often tough. I can add a little to a salad but not too much. And yes, it comes in way too large a quantity.

Comment edited on: 9/7/2012 6:10:30 PM

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KICK-SS 9/7/2012 6:07PM

    I hope you get some good info with your question Kren, I'd like to add more greens to my intake as well. Some guy in Walmart yesterday told me to just cut up Kale and use it as a "salad green". I might try some when I can get to where I can get some without having to buy gobs of it.. Walmart has it chopped and in a bag, but it's such a BIG bag...



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Hidden Blessings

Friday, September 07, 2012

Of all the joys on earth, few compare to the crowning glory of achieving against the odds, succeeding in the face of peril, or triumphing over adversity.

Wouldn't you say?

Yet in every such case, without exception, the poor odds, the peril, and the adversity must come first.

Don't you feel blessed?

- Notes From The Universe, Mike Dooley

  
  Member Comments About This Blog Post:

BROWNCOFIDDLER 9/7/2012 6:27PM

    That's an outstanding perspective. Love it. Thanks for sharing. emoticon emoticon

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ZEEDRA 9/7/2012 3:53PM

    I apologize again for the too-long message. I get carried away.

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CHRISTINASP 9/7/2012 11:41AM

    Er - I feel blessed with the lessons I learned and with the accomplishments I made.
Not so much with the agony and the awful experiences that forced me to learn the lessons and make the accomplishments!

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ZEEDRA 9/7/2012 9:16AM

    I feel very blessed, sometimes just plain lucky. Some people may think: I don't see what she's got that makes her feel so blessed and so lucky. She didn't stay at any job long enough to get a pension; she never owned a property and now doesn't even have a car!

But, I can sometimes be amazed and thankful for very small things (to some people) perhaps because I'm either still a kid at heart or just missing a certain brain chip .

I brought up a son on my own but was blessed with two sets of grandparents though my father died when Scott was just two. I didn't receive help from the father because I chose peace over money...well, I wouldn't have gotten anything even if I had asked. Ha! I did my own divorce with a "divorce kit" and the help of some volunteers and it cost about $100. When it came to asking for support, they advised me to put $1 because if anything ever happened to me that I couldn't work, "0" can't be expanded. Ha!
Yes...there were trials and tribulations and sometimes I was the biggest obstacle in the mix.

But today I will sometimes look around me and think: I have this 3-bedroom apartment and I pay for it; it's all my stuff, I don't owe anyone anything. Through the kindness of a friend, I have a car for part of the year and get a weekend rental special 2-3 times during the winter.

I have old friends and am still making new ones.
I've had adventures, Yes, like Frank Sinatra, I've had regrets but...c'est la vie!

Thanks for the prompting, Karen. Hope I haven't put any of you to sleep (unless you need a nap).

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FISHINGLADY66 9/7/2012 8:45AM

    emoticon emoticon emoticon

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MORTICIAADDAMS 9/7/2012 8:29AM

    I could use a little less of "the poor odds, the peril, and the adversity". LOL. emoticon
I'm a person who can appreciate an easy day.

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PJSTIME 9/7/2012 7:59AM

    I am very blessed and it seems the harder the challenge the better the reward when we succeed.

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GABY1948 9/7/2012 7:59AM

    Yes, and what timing...I just sent you an email...Karen, you are an emoticon lady!

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