AQUAGIRL08   192,743
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AQUAGIRL08's Recent Blog Entries

Feeling Better Today

Wednesday, October 03, 2012

I'm feeling much better today after my fiasco on Monday where I over did my exercise. I actually lost two pounds of fluid since yesterday. That's how swollen my knees were after all the walking that I did on Monday. Next time I'll be much more careful!

  
  Member Comments About This Blog Post:

DIDMIS 10/4/2012 12:10AM

    I'm glad you are feeling better. I am feeling better every day.

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SMOOCHIESMOMMY2 10/3/2012 8:08PM

    I'm glad you're feeling better!

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DONNABRIGHT 10/3/2012 3:54PM

    Water exercise is very different than land exercise - our bodies have to adapt to both. I'm sure I could not do what you do in water.

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SLENDERELLA61 10/3/2012 1:35PM

    Live and learn. Finding that balance where you challenge your body to get stronger without overstressing it is tough. Keep trying and you will find it!! -Marsha

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L*I*T*A* 10/3/2012 11:47AM

    glad things are better..........take care........
all the best.........blessings and hugs.............lita

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BIKECHIC1 10/3/2012 11:40AM

    Yes, it's so easy to overdo it, you think oh this is good, it's not as bad as it was before and so push on. Glad you're feeling better though.

Wow!! 2lb in water, that's some bad knees.

Good luck and take care. emoticon

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MYBABYGIRLS 10/3/2012 11:38AM

    emoticon

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Now I Remember Why I Exercise In Water!

Tuesday, October 02, 2012

Yesterday, I took my car to get new front tires, the oil changed and the transmission fluid changed. I chose a place near the shopping mall so that I could exercise while I waited. I walked around the entire mall three times at a brisk pace. It took me approximately one hour. I checked back to see if my car was finished and it wasn't. I decided to have a grilled chicken salad and water at the food court in the mall. After I finished eating my lunch, I walked around for another hour and tried to keep a leisurely pace instead of keeping the brisk pace that I walked before lunch. By the time my car was finished, I was exhausted. I dragged home and felt like I was crawling to bed. My knees and feet were very sore. So much for having good intentions!

Today, I may take a leisurely walk of about 20 minutes but no longer. My knees and feet are still tender. It will take all day for the swelling in my knees to go down. Now I remember why I exercise in water!!! As SLENDERELLA61 and I tell each other often, more isn't necessarily better, sometimes it's just more. Lesson learned. I can't wait to get back into the water!

  
  Member Comments About This Blog Post:

DONNABRIGHT 10/3/2012 3:56PM

    So sorry you're so sore. Feel better soon!

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SMOOCHIESMOMMY2 10/2/2012 6:48PM

    I'm sorry you're in pain. I hope you feel better!!! emoticon

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L*I*T*A* 10/2/2012 2:47PM

    great point.........the water puts our knees under less pressure than walking.......
when diversifying you need to build it very slowly.........
all the best...............blessings and hugs.....lita

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Comment edited on: 10/2/2012 2:47:50 PM

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SLENDERELLA61 10/2/2012 1:35PM

    Sorry you are sore and swollen. I know you had good intentions with that walk. Next time you'll take it easier and take a novel to read if the car isn't done in an hour!! Take care, Marsha

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ELOQUENTZ 10/2/2012 1:34PM

    Keep at it and your stamina will improve. I used to only exercise in water too but now that I'm a bit stronger, I can do more.

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Variety Is Helping My Workouts

Saturday, September 29, 2012

I have had to stay out of the water, due to a skin condition, this week and maybe next week. Until it clears up, I have been forced to get creative and add some variety to my workouts. This is actually a very good thing. I have read several Spark Articles on the topic of varying your workouts and how you can avoid "exercise burnout" by mixing it up. The water is my favorite venue but during my break I've re-discovered walking on a treadmill and riding a stationary bike.

I am finding that these land activities are working my leg muscles and feet in a different way. Since I don't have water to support my body, the exercises have more impact on my joins and muscles. This causes the muscles to work harder while in certain positions. I feel like my range of motion is different on land than it is in water too. In water, I have a huge range of motion and can really stretch my muscles. On land, my range is much smaller but has added stress on the muscles and joints. The combination is probably healthy since most of my daily activities are performed on land. It is interesting that I haven't been at all sore with my new workouts but I have been more tired. I perspire more noticeably when I do land workouts than I do when I'm in water. My guess is that the water cools me down more during my workouts but I probably still perspire quite a bit. With both types of workouts, I raise my heart rate equally. I did get rather bored when riding the bike and using the treadmill. The next time I do that type of workout, I am going to bring some music or perhaps a book to read. Coach Nicole's play lists will come in handy for this!

  
  Member Comments About This Blog Post:

NIGHTSKYSTAR 9/30/2012 10:08AM

    its always good to switch it up if you can!!!

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DONNABRIGHT 9/30/2012 9:29AM

    I watch old movies (I still have an old TV that plays VCR tapes so I buy tapes at thrift shops for about 25 cents) when I have to use the treadmill and I am able to read while on the stationary bike. I much prefer walking outside but sometimes we have to do what is available.
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Comment edited on: 9/30/2012 9:30:07 AM

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L*I*T*A* 9/29/2012 10:03PM

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SLENDERELLA61 9/29/2012 3:48PM

    Good for you! Glad you are open to land exercise, especially while you can't do the water work. I wonder if there isn't a class that you would enjoy.You are good in a group and I bet you wouldn't be bored, either. The Silver Sneakers class might be too easy and some of the others might be too tough. Perhaps you could ask a YMCA staff member for a recommendation.

Now, I'd like to learn to enjoy the water exercise more. Maybe if I just do it, I'll start enjoying it more. If you have any other suggestions, let me know. As always, thanks for your supportive comments on my blog! -Marsha

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Changing My Perception Of Food

Friday, September 28, 2012

When I joined Spark People four years ago I didn't have terrible eating habits, I just needed to reduce my portion sizes and reduce my sugar intake. I made some changes to my diet but still had sugar cravings. I added lots of exercise too. My changes gave me some pretty amazing results. Over the past few years, my body shape has changed. I am much more muscular and toned. I have about four times the amount of stamina as I did when I first started. My clothes fit better, my energy level has increased and I sleep better. I stopped drinking diet soda or fruit juice and chose to drink sixty four plus ounces of water per day. My lab numbers drastically improved and my doctor was surprised. Still, I had sugar cravings and the weight wasn't coming off even at the rate of one to two pounds a week. That portion of my journey really frustrated me.

Several weeks ago I made the decision to join a weight loss program. I wanted to seek outside help with my diet. (Exercise is no problem for me - except that I tend to do too much of it every day.) I wanted help for those sugar cravings and felt that a closer look at what I was eating might be in order. What I found was that I was eating foods with the wrong combination of nutrients. I also wasn't eating enough quantity of food. I needed to increase my consumption of power foods and decrease my consumption of food with added sugar. I started to read food labels.

Reading food labels is an eye opening experience. The Spark articles about labels was a good one and I used it as my guide. The sugar listed on the label doesn't necessarily mean that it actually represents all of the sugar contained in the food. I found that I was eating foods that naturally contained sugar plus they had added sugar. All of that sugar adds up. If a food has a sugar content that isn't combined with fiber and protein, you eat it and then your blood sugar spikes. Sugar is digested quickly. As quickly as your blood sugar level spikes, it will crash and leave you feeling tired and dragging. In my case, I also felt a craving for more sugar. Maybe I was on to something here!

My new program has me look at four things when deciding to eat a food. The four things are carbohydrates, fat, fiber and protein. The program separates fiber from carbohydrates even though fiber is a form of carbohydrate. Sugar falls in with the carbohydrates. Fiber and protein are digested more slowly and they enter your system slowly over time. Fiber and protein usually don't cause sugar spikes or sudden crashes in blood sugar levels. If the carbohydrates and fat don't balance with the fiber and protein, then I might be in for some serious cravings. I decided to give the process of selecting my foods more careful consideration. Achieving a good nutrient balance, yet still being able to live my life normally is my goal. I don't want to be obsessed with food because that would mean I can't think of anything else. (Thinking about food all the time can cause cravings too.) I needed to increase my knowledge base so I could just make better food choices. Then a strange thing happened. I started looking at food differently.

When I look at food content instead of just looking at the food itself, my perception of food changes. I am looking at food as fuel and nourishment rather than as something that stops the growling in my stomach. I realized that when I have a food craving, I notice what the food looks, smells and tastes like - period - nothing more. Cravings, especially those for sugar foods, don't take into consideration what nutrients are in the food. I decided to read some of the labels on the foods that I was craving. The ingredient list contained mainly fat, sugar and chemicals. There was a noticeable lack of protein and fiber on the ingredient lists. What this means is, if I eat this food, I know ahead of time that my blood sugar is going to spike and then crash, leaving me to feel awful later and possibly craving more sugar. This knowledge gave me power I didn't even know I could have!

Taking this new powerful knowledge, I am starting to use it to make different food choices based upon what nutrition the foods will bring to my body. This doesn't mean that I no longer eat foods that taste good. (There are many tasty foods that are very nutritious.) It also doesn't mean that I've cut out all foods with added sugar. It is all about balance. Then, a funny thing happened. I started to eat more volume and felt fuller. I felt satisfied and had more energy. I looked at the nutrition tracker on Spark People and for the first time in four years, I am within the range for my vitamins, sodium, calcium, fiber, and protein. I still need to work on getting more healthy fats but I'm a work in progress. Guess what else happened? Most of my sugar cravings have almost stopped and I've lost four pounds. My food is working for me, not against me. Amazing!!!

I am finally "getting it" now. No food is off limits unless I don't want to eat it because it has no nutritional value. I literally am what I eat. I am in control of food, it isn't in control of me.

  
  Member Comments About This Blog Post:

DONNABRIGHT 9/29/2012 12:00PM

    Super blogand good for you!

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NIGHTSKYSTAR 9/28/2012 1:30PM

    I'm so proud of you!! what a WONDERFUL blog..i'm nominating it for blog of the day!!

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SLENDERELLA61 9/28/2012 1:22PM

    CONGRATULATIONS!!! You have learned so much and put it into practice. I'm so proud of your weight loss. I know you have determination and persistence, so that when you hit that inevitable slow up or plateau, you will keep on going. That is what it takes. Not only can you do it, You are doing it!! Way to go, Cyndi!! -Marsha

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AQUAGIRL08 9/28/2012 12:53PM

    I don't know the exact ratio of fiber and protein to carbohydrates and fats. What I do know is that if I eat something that has at least 3-5 mg of fiber and 5+ mg of protein, I don't get sugar spikes and I feel more satisfied. I eat lots of fruits, veggies, whole grains and very lean protein. Eating this way all day has made my sugar cravings almost disappear. I hope this helps!

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L*I*T*A* 9/28/2012 12:27PM

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GETTINFIT-2014 9/28/2012 12:09PM

    What is the ratio of protein/fiber that you are aiming for?

Great post, and congrats on the weight loss! emoticon

Kathy

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I Lost 3.6 Pounds This Week - Finally!!!

Thursday, September 27, 2012

I am doing a happy dance!!! I weighed in yesterday and I lost 3.6 pounds. Finally!!! I was so frustrated being on a plateau for months on end. I've changed my eating plan and am actually eating more, reducing added sugar intake and the result is that I'm losing weight. The cool thing is, that I am rarely hungry. I hope I can keep it up because I'm really liking the way I feel!

  
  Member Comments About This Blog Post:

NIGHTSKYSTAR 9/27/2012 4:28PM

    woo hoo!!! YOU ROCK!!! congratulations!!

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MSMAKEOVER 9/27/2012 12:51PM

    emoticon emoticon I am dancing with you.... emoticon emoticon

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MISSB8604 9/27/2012 11:48AM

    Congrats!

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L*I*T*A* 9/27/2012 9:48AM

    emoticon emoticon emoticon emoticon

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DONNABRIGHT 9/27/2012 9:20AM

    Way to go!

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