Tuesday, May 06, 2014
The last time I took the SP fitness test was December 2012. This time the results were much improved:
pushups - went from 22 to 44
crunches - went from 31 to 59
12' 3min step heart rate - went from 121 to 96 (without stopping this time)
1 min mile - walking went from 22 min to 15.45 min
These are NSV's all around but the very best NSV was that my DH helped time me during the test and he expressed being greatly impressed by my improvements. Yeah!
Tuesday, April 22, 2014
I battled insomnia for decades and now realize that it really took a toll on my health. I am now sleeping 8.5-10 hours consistently and only getting up once to use bathroom. I feel so much better.
Fava insomnia busting tips:
No caffeine or chocolate after noon
No afternoon naps. Keep moving (don’t sit on the couch until evening)
Try to keep your environment well lit during the day and afternoon. Get some natural sun light, if possible.
Drink a lot of water during the day but no liquids after 7pm (even decaf)
Evaluate all supplements to make sure that any with an energizing effect are taken before 5pm. It turned out that my multivitamin's bottle warned of it keeping you awake at night. I'd been taking that stinkin' pill forever split in half in morning and at night and never connected it to being the root cause of my insomnia patterns.
Being a type 2 diabetic, you have to get and keep your blood sugar numbers down especially at night or else your kidneys will be doing overtime to process the sugar and you’ll be up to the bathroom several times a night.
Take Melatonin 1.5 hours before your intended target sleep time (only for 3 days at the start of the change), if you are trying to adjust the going to bed at a certain time i.e. travel time zone changes or you’d been going to sleep at 2am and you want to move it to 10pm.
Take 5htp 1.5 hours before bedtime for first 2 weeks (you can take this as long as it is providing benefit). It contains natural Tryptophan, which is the same ingredient that is in turkey that makes us sleepy. There aren’t any negative side effects and it helps me to stay asleep through the night without any lingering effects in the morning.
I take a low dose antihistamine (generic Chlorpheniramine Maletate or ChlorTab 4 mg). It only lasts 4 hours and doesn’t have any hang over. I try not to take Benadryl or any night time aids because they contain Benadryl or Diphenhydramine HCI. My experience is that even ˝ a capsule leaves me groggy and slow until 4pm the following day – no Bueno!!!
Aim for getting sound sleep between 10:30 pm and 2 am, as there is a natural process to produce serotonin that only starts before midnight.
Sleep in a completely dark room. I wear a black eye mask.
Use a bedside lamp that is not bright and make sure that when its in use, that it is aimed so that you can’t see the bulb directly. A diffused light is best.
Allow your body temperature to drop in the evening, as it will help you to get sleepy. Our home’s auto thermostat drops to 60 at 9pm. Sleep in a cool room with light weight bed clothes.
Animals should not sleep in your bedroom. They make noises and movements that will disturb your sleep.
Try to use the same routine every night. Here’s mine that starts 1 hour before my target go to sleep time:
• Turn off the TV, phone and computer
• Turn down the room lighting and noise makers
• Wash face and brush teeth
• Dress for bed
• I do my nightly bible reading of just a few verses and have a prayer time (10 min for both)
• Read a novel (not learning material or a highly charged mystery, as you don’t want to start a thinking process) or listen to soft music
• When sleepy, turn off light - put on dark sleep mask and ear plugs
Also, I recommend participation in the SparkPeople Sleep Challenges. You ‘ll gain more in depth information and the encouraging team support , as you make this important change in your life.
Mat we all have many happy zzzzzzzzzz's.
Tuesday, May 28, 2013
Love all the chatter on the message boards about planting, pruning, and enjoying the growth (flowers, shade, and fruits). They are all such a healing activities.
I received 2 new plants as Mother's Day gifts. One is doing beautifully on my dining room table and I enjoy seeing it every time I walk by. The other was a miniature group of miniature roses in a small pot and it completely died in 2 days. My suspicion is that it was somehow shocked by in handling either by the grower (shoving them into a pretty pot), the store (lack of water), or maybe it sat in a hot truck/car. Both plants were reminders to me of the fragile state of our lives. We take care of ourselves and we thrive. Everyone, including ourselves, can easily see the healthy state we exude. Yet when we deny our bodies healthy food, rest, exercise, and good relationships or we expose ourselves to (hot) stress, the bad effects are quickly seen by all.
I'm choosing to make my body healthy today.
Wednesday, April 10, 2013
How Much Exercise Do You REALLY Need to Lose Weight?
SP blog link:
By: Jen Mueller, DailySpark Blogger
4/10/2013 6:00 AM : 960 comments : 409,713 Views
See More: fitness, news, weight loss, health, obesity,
New guidelines issued from the American College of Sports Medicine (ACSM) state that 30 minutes of exercise, 5 days a week might not be enough. In 2001, ACSM recommended that overweight and obese adults get at least 150 minutes of moderate-intensity exercise per week to improve their health. 200 to 300 minutes per week was recommended for long-term weight loss. But will this amount of exercise really help you lose weight and keep it off?
New research shows that "between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide "only modest" weight loss." So ACSM has published new physical activity recommendations in the journal Medicine & Science in Sports & Exercise. Overweight and obese individuals are more likely to lose weight and keep it off if they exercise for least 250 minutes per week. Exercising for more than 250 minutes per week has resulted in "significant" weight loss for these individuals.
So what does this mean? If you're trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you're hoping for.
What do you think? Does 50 minutes of exercise, 5 days a week seem like a lot to you? Or is that in line with what you're already doing? What amount of daily exercise has given you the best results?
I was fooled for YEARS by the party line that doing 30 min of moderate exercise (even broken up in to 10 min segments) 5 times a week would result in wieght loss and a healthy body. Three years ago I recognized that formula was NOT working and drastically up'd my exercise minutes, variety, and intensity.... and things started to change. I now shoot for 2000 fitness minutes a month. I am sharing this the SP blog link to get the word out that there are new guidelines. Its 250 minutes of moderate exercise a week as a minimum, if you want to loose weight. I did it starting at 366 pounds and am still on my journey but I am making progress.
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