50SGRANNY   17,477
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50SGRANNY's Recent Blog Entries

Rest Days and Ginger Snaps

Friday, April 12, 2013

So yesterday was a R&R (rest and recovery) day Ė and I had a box of ginger snaps in my kitchen. That set things off and the rest of the day was just a downward spiral. R&R days alone are enough to make temptation irresistible, but add a little sugar and Iím out of control! Today I will have to be doubly diligent to make up for yesterdayís ďslipĒ so that Mondayís weigh in is good to me. I'm also still sore from Wednesday's workout(s), but not sore enough to skip working out today, so I'll just try to drink a LOT of water to make everything all better. (I wonder if it will get my caught up on my overdue bills!)
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Oh, and the point of this post was that, for all my positive energy and motivation, I totally crashed and burned yesterday, grazing my way through approximately twice my calorie range. Water will fix that, right?
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Just kidding, but this is merely another opportunity to prove my determination and perseverance to myself. I will rise above! (Ham it up much?)
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  Member Comments About This Blog Post:

RAWCOOKIE 4/12/2013 1:36PM

    Glad I'm not the only one who has that problem with sugar! But, great attitude - just get right back on the path and keep going!
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VICKI-B- 4/12/2013 12:09PM

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AUNTB63 4/12/2013 11:18AM

    You may have slipped, but you didn't fall. Getting back to healthier choices today is great. If you find that drinking more water will fix "grazing" please post this....everyone can use another "Secret to Success".. emoticon Have a wonderful come back day.

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Accidental Maintenance First

Thursday, April 11, 2013

Did you catch this DailySpark blog this morning? "Should You Maintain Your Weight before You Lose?" After I read it (oh, what the heck - WHILE I was reading it) I thought to myself (because that's who I usually think to if I'm thinking "to" someone) "Debbie, ('cause that's what I call myself when I'm thinking to myself, just in case I might get confused and think that I'm thinking to someone els...oh, never mind) this looks like the same thing you were doing during those times when you swore you were doing everything right, but you just weren't making any progress. Maybe you were, Debbie! Maybe you were just (inadvertently) doing the maintenance first trick!" Oh, how my...her heart soared! I/we (OK, enough of the voices inside my head stuff, it's just me) have already got that maintenance part done, and are now fully into the next phase - WEIGHT LOSS. Hurray! That means I have already met a huge goal, and I wasn't even trying!
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I hope this next phase goes just as smoothly.
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  Member Comments About This Blog Post:

FIREFLY413 4/11/2013 9:22AM

    Good way to look at it!

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SWEETNEEY 4/11/2013 8:51AM

    Glass half empty or glass half full???!!!

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VICKI-B- 4/11/2013 8:48AM

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All Systems Go, but Possible Danger Ahead!

Wednesday, April 10, 2013

Wow, this really does work if you do it right! Thatís 11 lbs. lost now (but my official weigh-in day isn't until Monday, so keep this on the DL). Surely no record weight loss, but itís a little more than a pound per week since I climbed back on the wagon on January 27, so Iíll take it, considering my record as of the past few years. It looks like Iím finally officially post-menopausal, and my body has adjusted to the change. Well, that, and Iím putting everything Iíve got into my workouts again as well as tracking food honestly and diligently.

I received a lot of good tips regarding the hip and PF issues I wrote about in an earlier blog, and I think they are helping - SparkFriends helping me through the rough times again! I ordered Spenco insoles on the advice of MYUTMOST4HIM, and am taking 2 ibuprofen twice a day per VICKI-B- advice.

Motivation and determination rule the day these days, but I remain acutely aware of the fact that this is where I usually get into trouble. I start feeling stronger and seeing results, so want to forge ahead - often beyond my fitness level. I am currently at the point at which it is hard for me to differentiate between pushing myself to grow stronger and pushing myself into a wall, or worse. I believe that I really know what I need to be doing, but am so eager to excel that I'm overly afraid of accidentally exercising beneath my level, lol. Pretty ridiculous, isn't it? Blame it on OCD; once I make up my mind to get fit, I become obsessed with and compulsive about doing it.

  
  Member Comments About This Blog Post:

50SGRANNY 4/10/2013 8:25PM

   
CATLADY52, thank you for your concern, I appreciate it and it warms my heart to see my Spark Friends looking out for me. Rest assured, though, I am taking two 200 mg. tablets in the morning and usually (but not always) two more in the evening.

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CATLADY52 4/10/2013 3:13PM

    One caution I have about the Ibuprofen is the amount and frequency of taking it. It can be bad for the kidneys to take it too often and/or in dosages of over 600 mg at a time. I did over use it and the result is reduced kidney function. emoticon

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VICKI-B- 4/10/2013 2:38PM

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Aches, Pains, and Inflammation, oh my!

Monday, April 08, 2013

So I'm thinking I may have waited a little too long to try to improve my health and fitness. Now it seems to be more a matter of keeping up with the deterioration than improving what I already had - once. For example, I am blessed with unexplained hip pain that has stayed with me for over a year. This means that many of the exercises I wish to do cause pain - bummer. For the most part, I am able to work through the pain and even loosen the joint a bit, so I feel better for the exercise. But lately there have been times in which it was just too painful for me to carry on. The good news is, IT IS SPRING! I can walk outside without causing as much pain, as the steady gait seems to be more agreeable than cardio exercises I've been doing inside. YAY to a nice long walk in the springtime!

Oh, but - galdangit! How could I have forgotten the plantar fasciitis?! I mean, after the painful corticosteroid injection (that only worked for a few weeks before I was worse than before), the months of taking so many anti-inflammatory drugs, the hobbling around my cook job all day, and then hobbling home...? OK, that was a long time ago, but this stuff keeps coming back, so I'm never more than a few months without it. Well, no matter, I didn't forget for long. First nice spring walk left me limping in the morning. So now I've got unexplained yet enduring hip pain as well as plantar fasciitis interfering with my plans. I'm pretty sure that if I could find a method of fighting inflammation, that would help - wouldn't it? Naturally, I headed straight to the Internet to find a solution.

Foods that Fight Inflammation (found on Care2.com)
1. Blueberries
2. Cayenne Pepper
3. Celery
4. Celery Seeds
5. Cherries
6. Dark Green Veggies
7. Fish
8. Flax seeds and Flax Oil
9. Ginger
10. Raspberries 11. Blackberries 12. Strawberries
13. Turmeric
14. Walnuts

I kept looking other places, and was able to add:
15. Cocoa
16. Cranberries
17. Grapes
18. Apples
19. Broccoli

So, basically, all the stuff I've been eating anyway. I'm sure I could have found more to add to the list, but it's already too long for me to even consider worthwhile. These are all good foods that I am already trying to add to my diet in large amounts. Well, with the exception of turmeric, which I never replaced when I ran out of it. So much for turning to food to find an easy way out.

I guess I have to add foot and calf stretches back into my daily exercise regimen. Time to get out the cans, towels, and ice packs again!
Note:
I make my own ice packs by mixing 1 part rubbing alcohol with 2 parts water in a zip lock bag. I then put that bag into another bag (and sometimes yet another one) and freeze. The alcohol will prevent the water from freezing solid, but will create a slushy which will remain cold for hours and is comparable to gel-packs.
Another Note:
If, perchance, you don't know what I'm referring to when I speak of cans and towels, AAFP.org has a web page devoted to Treatment of Plantar Fasciities.

  
  Member Comments About This Blog Post:

50SGRANNY 4/9/2013 1:42PM

    That looks like good advice, VICKI-B-, thank you!
I will try to remember to take my ibuprofen twice a day, but I seem to forget unless I'm already in pain. The spicy food causing you flare-ups is interesting because I've been purposely trying to add capsaicin to my diet, as it is also reported to combat inflammation. I guess that just goes to show that everyone really is different! Or maybe spicy food is causing me flare-ups and I don't notice because I'm always eating them, lol.

CATLADY2, thanks for visiting and leaving a comment. I have been incorporating several of the known anti-inflammatory spices into my foods, but am in the midst of researching more to see how many I can come up with. Thank you for the encouragement!

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CATLADY52 4/8/2013 5:23PM

    You seem to be on your way to coming to terms with your problems. You just need to lay them out in the open and let them get a little sunshine to calm down. I think your list of anti-inflammatory foods is a great idea. Have you thought of incorporating some of the spices into the foods you eat? emoticon

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VICKI-B- 4/8/2013 5:05PM

  I have inflammation of the hips and along the spine and my doctor said to take 2 Aleve twice a day and to do as much stretching exercises as I could. It really does help. I rarely have the pain in my hips anymore.
Another thing, I found that spicy or very greasy foods will cause a flair up so I try to watch that I don't eat anything too spicy and I rarely eat anything fried.
Hope this helps. emoticon

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50SGRANNY 4/8/2013 10:17AM

   
CAROLJEAN64, thanks for visiting and commenting. I am definitely not ruling out PT as an option, just trying to do what I can in the meantime :)
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50SGRANNY 4/8/2013 10:14AM

    MYUTMOST4HIM, thank you for the tip about Spenco inserts. I will definitely look into that! I was just thinking about what I should try next, so your advice came at just the right time.
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CIRANDELLA, thanks for the enouragement. I totally agree, gimme Planter's Peanuts over Plantar Fasciitis anyday! I also agree that the foot and calf stretches are essential to dealing with the fasciitis. Doing them in the shower is a good idea because, as we all know, it's better to stretch muscles when they are warm. I'm a bath person myself, and usually try to do some stretching right after a hot bath.
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CAROLJEAN64 4/8/2013 10:05AM

    I actually found at one point that I did need some physical therapy... don't rule it out as an option.

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MYUTMOST4HIM 4/8/2013 9:33AM

    I also have trouble with inflammation - thanks for the tip

I have had plantar faciitis for years and use Spenco inserts in my shoes. You will find them at some pharmacies and I recently saw them at Academy Sports and outdoors.
I bought the hard kind. Works wonders. I had the dr make a pair of inserts for me and they were horrible - I have used these ever since and they are only $20-$25 and they are reshapable although I have never had to

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CIRANDELLA 4/8/2013 9:31AM

    I'm so sorry to hear about your chronic hip pain and that miserable plantar fasciitis! (Better Planter's peanuts than plantar fasciitis, I always say!). But you sound like a wonderfully resourceful person who's going to find all sorts of ways with coping with these woes. Those foot and calf stretches were so helpful in reducing some of the pain - I used to do them in the shower. Somehow, the heat was so soothing and really helped. Thanks for sharing those foods with anti-inflammatory properties, too!

I also have hip pain (right hip) but am finding that just a little walking every day helps to build up the muscles around the joint and actually decrease that pain a little.

We can do it! And good for you, for being so proactive! emoticon

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Oh come ON!

Friday, April 05, 2013

I just spent a grueling, emotional hour writing a blog post...ALL in my own words, by the way, but when I clicked "Post Blog Entry" it would not post. Instead, I got a pop-up window that read "No HTML Please" and my post had vanished! It was important information to get out there, too, so I'll just have to do it again - soon. After I've had some more rest (as the post was in regard to the importance of rest / recovery days and the negative impact of not taking them).

EDIT: April 7

OK, so what I was attempting to say in this post in which I inadvertently angered the html police enough that they zapped all my words into cyber-space, where they will continue to float around without meaning 'til the end of time and beyond, was merely that I was experiencing an exhausting and painful reminder of the importance of taking rest days.

I was just getting really fired up about fitness, which was apt because one of the exercises I've been incorporating into my daily routine is SparkPeople Fit, Firm, and Fired Up (heh, heh). I have also been doing the Rise and Shine challenge as well as a 10 minute challenge, hoping that the streaks would provide me with further motivation, so decided to use the Fit, Firm and Fired Up 10 minute workouts to cover both of those challenges (2 birds, 1 stone). I had planned to make my fourth day a rest day, starting AFTER the 10 minute workout. But my muscles were a bit stiff, so I popped another video in with the intention of following it through the warm-up only, then fast forwarding to the cool-down and stretches (for future reference: it would probably have been better to just search SP for stretching exercises). I chose a Leslie Sansone video, "Walk Kick", which combines segments of walking with segements of kicking. It also happens to be my favorite Leslie Sansone video. Because it's my favorite, I decided to just go ahead and do the whole thing, which seemed to ignite something in me which spurred me on to more exercise.

I ended up challenging myself to conquer more flights of stairs without resting than I have ever managed (on purpose). I only managed 10 trips up and down the 14 steps, but that's more than I've been able to force myself to do for many years, so I felt inspired and motivated. My glutes, quads, and hamstrings were screaming about the stairs, so I decided to do some upper body work while I was on a roll, and felt like a superstar by the end of the day. Tired, but a superstar nonetheless.

The fifth day turned out much like the fourth day in regards to my intentions for a rest day. That is to say that it began in the same exact fashion, I ended up doing the 10 minute SP video as well as the Leslie Sansone Walk Kick video, after which time I seriously crashed and burned. You see, this is my first week back into "serious mode" after two or more years of just doing the bare minimum, if that. So when I was feeling the Spark, I felt I just HAD to act on it for fear of losing it again. But, as has happened too many times in the past, I pushed too hard, too fast, and pushed myself right into a wall. The back issues that I had hoped to improve with exercise became much worse due to overdoing that exercise and I found myself in too much pain to do anything at all, barely even able to walk. To make matters worse, I found myself with a ravenous appetite! Egads, I wasn't even exercising and here I was eating like a (insert the name of some animal with a huge appetite).

Pain, exhaustion, hunger that I would liken to starvation all add up to something I would not consider fitness. More like the opposite of fitness, and I worked so very hard to get it! Maybe this time I'll learn my lesson.

  
  Member Comments About This Blog Post:

50SGRANNY 4/5/2013 3:57PM

    Thanks to all of you for the comments. I'm beginning to understand; although I can't recall, specifically, I probably did use some type of punctuation, or dashes or ... that triggered the flag. I'll have to be more careful in the future!

I'll get back to the post and edit it, CAREFULLY, when I have time again.

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HANSBRINK 4/5/2013 11:54AM

  Been there, done that, paid for the t-shirt. I learned to cut and paste into a simple text document to use as a backup. You can discard the backup document after the blog is posted.

I also found that Sparkpeople does not like http: designation. But if you just provide the url of www.domainname.com, Sparkpeople will accept it. And sparkpeople does not like dashes and greater than or less than number signs.

Sorry about the re-typing.

Comment edited on: 4/5/2013 11:55:21 AM

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4EVERNESS 4/5/2013 11:03AM

    Yes, it seems that if you put emoticons that aren't theirs into the posts, they read it as html? Might this have been the problem? arghhhhh :)

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GGCHET 4/5/2013 8:52AM

    Wrote about this same thing last week!!!
Oh so frustrating.....yes you definitely must walk away & breathe!!!!!


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