Tuesday, April 21, 2009
Me at Wooden Shoe Tulip Farm Tulip Festival
I am so excited!!! It pays off to stick with the program of healthy nutrition & daily excercise. I am NORMAL!!! That is my counts for Cholesterol etc are normal: I was wondering about potassium because my tracker says that I never get enough but the blood test proved it is okay. My Triglycerides, HDL, LDL, Chol/HDL ratio all were well within the range of good health. Blood Pressure which has been running high in the past was 128/70.
Dr. says, GOOD!!!! I say Praise God!!!
He had given me some information on what to eat to bring my LDL down & HDL up. I will share:
Avoid carbohydrates (candy, chocolate, soda pop (which I do not ever drink), alcohol, chips (which I love), pastries, large helpings of bread/pasta/potaoes,etc.
Increased HDL with daily excercise, omega-3-fatty acids, niacin, Tricor, gemfibrosil, etc also helps.
Avoid saturated and trans fats in fatty meats, (beef,port), butter/margarine, chips, mayonnaise, salad dressings, ice cream, chocolate, cheese, pastries etc. Fat free foods are fine. Margarines like Benecol are fine. Fish is a good meat. White meats in turkey and chicken are preferred.
Sounds Spark People friendly in my way of thinking.
Saturday, March 28, 2009
Hello all, I am back home and to my sweet Princess Mia. She did just fine while I was at the coast. It was her first time alone overnight. She was soooo happy to see me and is here right now purrring while I type. I am refreshing myself on our page with the commitment I made. I will keep the 3 J's, 2 P's, 1 H, 1 N & 2 E's in my prayers. PRAISE GODFOR SPARK TEAM II!! YOU ARE ALL GREAT!!
I did okay at the coast as my DD is also on a healthy eating plan. (she has lost 60 #). We only snacked some on low fat cheese and water crackers and almonds with dark chocolate covered almonds and one glass of wine. Not bad choices. We were careful to only eat a few of each. (so different than before healthy eating became our lifestyle when chips, dip, m&m's, cheesey dishes,etc..) Lots of water....I bought a case of bottles. We also walked on the days it didn't rain which was only one day and than we did 6 miles and my pedometer got a good workout, first day there 3,000 steps,second day 2500 steps, and last day 16,554 steps, (back Thursday to TOPS and the lady doing a bands demo said I was cheating myself because the 6 miles would equal more steps), so I guess I did 18,000 STEPS!! I was shocked.
I remember when we went to Maui for 7 days. The story was not the same as we indulged by eating whatever we felt like, doing a lot of basking in the sunshine and it threw my whole plan and life out of wack!!
Back home and yesterday I rested all day (Friday).
Shopping and cleaning to do...Elaine
This was out half way point where we shopped a little and had coffee & a bagle than resumed our trek back home to her beach house.
Thursday, March 12, 2009
Just have to share some information that I took in last night at a diabetes class:
"Eating a Rainbow of Fruits & Vegetables". I do not have diebetis but my friend has type II and invited me...it was also great for a healthy heart or for just plain good health. .
What is Eating a Rainbow??
Eating a Rainbow is eating fruits and vegetables of every different color of the rainbow (red, orange, yellow, green ,blue, purple and white) every day. Eating a rainbow ensures that you get 5 servings of fruits & vegetables a day , and get a wide variety of vitamins, minerals and phytochemicals to keep your body healthy.
BLUE/PURPLE Anthocyanins, Lower risk of some cancers, Urinary tract health, Memory function, Healthy aging.
FRUITS - Blackberries, Blueberries, Black Currants, Black Olives, Dried Plums, Elderberries, Purple Figs, Purple Grapes, Plums, Raisins
VEGETABLES - Purple Asparagus, Purple Cabbage, Purple Carrots, Eggplant, Purple Belgian Endive, Purple Peppers, Potatoes (Purple Fleshed) Black Salsify
BEANS & PEAS - Black Beans, Black Soybeans, Fava
GREEN Vision health, Lower risk of some cancers, Strong Bones & Teeth (vitamins, minerals, phytochemicals such as lutein and indoles) 'smelly ones'
FRUITS - Avocados, Green Apples, Green Grapes, Green Olives, Honeydew, Kiwifruit, Limes, Green Peas
VEGETABLES - Artichoke, Arugula, Asparagus, Broccoflower, Broccoli, Broccoli rabe, Brussels Sprouts, Chinese Cabbage Green Beans, Green Cabbage, Celery, Chayote Squash, Cucumbers, Endive, Leafy Greens, Leeks, Lettuce, Green onions, Okra, Fresh Peas, Green Peppers, Snow Peas, Spinach, Sugar Snap Beas Wattercress, Zuchinni
BEANS & PEAS (Phytochemicals such as Lutein & Indoles)
Edamame, Green Lentils, Green Split Peas,Green Lentils Green Split Peas
WHITE - Heart Health, Cholesterol levels & Blood Pressure, Lower risk of some cancers...vitamins, minerals,fiber
FRUITS - Bananas, Cherimoyas, Dates, White Nectarines, White Peaches, Brown Pears
VEGETABLES - Cauliflower,Garlic,Ginger,Jerusalem Artichokes,Jicama,Kohlrabi,Mushrooms,Onion
,Parsnips,Potatoes (white fleshed),Shallots,Turnips,White Corn
BEANS & PEAS - Brown Lentils,Sobeans,White Beans (Great Nothern, Lima, Navy)
YELLOW/ORANGE - A lower risk of some cancers, vision health, a healthy immune system, antioxidants, vitamin C, phytochemicals -Beta-carotene protects the linings of eyes, respiratory tract, urinary tract and intestines.
FRUITS - Yellow Apples,Apricots,Cape Gooseberries,Carambola (star fruit),Yellow Figs,Grapefruit,Golden Kiwifruit,Lemons,Mangoes,Nectarines,Orange
VEGETABLES - Yellow Beets,Butternut Squash,Carrots,Yellow Peppers,Yellow Potatoes,Pumpkin,Rutabagas,Yellow Summer Squash,Sweet Corn,Sweet Potatoes,Yellow Tomatoes,Yellow Winter Squash
BEANS & PEAS - Yellow Lentils,Yellow Split Peas
RED - Heart Health, Memory Function, A lower risk of some cancers, Urinary tract health - Lycopene, which may protect against prostate cancer, and is a potent antioxidant.
FRUITS - Red Apples,Blood Oranges,Cherries,Cranberries,Red Grapes,Pink/Red Grapefruit,RedPears,Pomegranates,Raspberry
VEGETABLES - Beets,Red Peppers,Radishes,Radicchio,Red Onion,Red Potatoes,Rhubarb,Tomatoes
BEANS & PEAS - Pink or Red Beans (kidney,pinto),Red Lentils
Wednesday, March 04, 2009
Yes, work is important. We need to work to earn money, so we can provide our family with food, shelter, clothing and all other essentials to survive. But there are more important things other than work. Like your family. This group of people is who you depend on, love and cherish. As you get older, are you going to wish you spent more time with them, or more time going over spreadsheets at work? Friends are just the same. So think about the areas of your life you cannot imagine living without and you have found what really is terribly important. (These tulips are from the Tulip Fields in Oregon, photo by yours truly.)
Tuesday, February 03, 2009
Boost Your Own Confidence!
We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
Instead of thinking "This won't work," think "I can make this work!"
Instead of "It's a waste of time," think "It will be worth the extra effort!"
Instead of "It's not going to make a difference," think "I'll never know unless I try!"
Instead of "It hasn't worked before," think "I'll try again!"
Instead of "I've already tried that," think "I can learn from my mistakes!"
Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.
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