Tuesday, January 22, 2013
DAY 49 JUST DO SOMETHING.
YOU KNOW WHAT YOU WANT TO DO AND YOUR GOALS ARE CLEAR.
EVERY DAY YOU SAY TO YOURSELF THAT YOU ARE READY TO START ON YOUR EXERCISE PLAN. . BUT THESE ACTIONS FALL TO THE GROUND FOR DAYS OR WEEKS AND YOU DO NOT EXERCISE.
THE RUT YOU ARE IN MAKES YOU FEEL AS IF YOU NEVER WILL GET GOING AGAIN.
ONE STEP LIGHTS A FIRE! . TELL YOURSELF "JUST DO SOMETHING" THEN YOU START. DOING SOMETHING MOVES YOU PAST THE BARRIERS. ONCE YOU START, YOUR MIND RECOGNIZES THAT YOU'RE BEEN SUCCESSFUL HELPS YOU KEEP GOING.
ALL YOU NEED IS ONE HEALTHY MEAL, AND WALK. GETTING STARTED. IS CRITICAL TO REVIVING MOTIVATION. THE FIRST STEP CAN BE A KILLER, YET WITH OUT IT, YOU'LL PROBABLY STAY STUCK. NEXT TIME YOU FEEL IMMOBILIZED REPEAT THE PHRASE "JUST "DO SOMETHING". THEN YOU START TO PUT YOURSELF BACK INTO ACTION.
WHATEVER STEPS YOU'VE TAKEN, PLAN TO REPEAT IT FOR 3 DAYS. AFTER 3 DAYS YOU WILL GAIN CONFIDENCE AND REGAIN YOUR SENSE OF CONTROL. WITH A NEW ATTITUDE YOU'LL BE MORE WILLING TO STICK TO YOUR PLAN. NOW GO AND "JUST DO SOMETHING".
DAY 50 10 MIN SOLUTION.
GETTING STARTED IS HALF THE BATTLE, BUT WHAT IF YOU DON'T FEEL LIKE DOING YOUR ACTIVITY THE NEXT DAY.
SOMETHING IS BETTER THAN NOTHING.
TO KEEP YOUR EXERCISE PLAN, WORK IT DOWN LEVELS YOU CAN DO.
USE THE 10 MINUTE SOLUTION PLAN. SICK KIDS, JUST DO NOT HAVE THE ENERGY AND YOU JUST DO NOT WANT TO MOVE.... IT HAPPENS. THE 10 MINUTE SOLUTION COMES IN HANDY. MAKE A DEAL WITH YOURSELF THAT YOU WILL EXERCISE FOR 10 MINUTES YOU MAY FEEL RELIVED IT IS OVER AND STOP OR YOU MAY REALIZE THAT YOU WANT TO KEEP GOING LONGER SO GO! NEVER MINIMIZE THE BENEFITS OF SMALL AMOUNTS OF EXERCISE. DON'T THINK LESS YOUR EFFORTS. TEN MINUTES SESSIONS OF EXERCISE BOOST YOUR ENERGY, LIFTS YOUR SPIRITS, HAPPENS YOUR THINKING AND BRIGHTENS YOUR EYES.
IT DOESN'T TAKE A LOT.
WITH TIME EVEN SMALL AMOUNTS OF EXERCISE WILL BRING IMPROVEMENT. WHILE 10 MINUTES OF EXERCISE DOESN'T GIVE THE SAME BENEFITS AS 20- 30 MINUTES, IT CAN GET YOU STARTED BACK TO CONSISTENCY OF EXERCISE.
DAY 51 WHAT IS EMOTIONAL EATING???
YOU WERE DOING SO WELL SOMETHING WAN WRONG..... MAYBE YOU GOT ANGRY WITH YOUR BOSS OR YOUR KIDS UPSET YOU...YOU FEEL DEPRESSED ABOUT YOUR MONEY SITUATION OR RELATIONSHIP PROBLEMS. YOU WERE NOT HUNGRY
WHEN YOU REACHED FOR THE CHIPS, OR BAG OF COOKIES TO MAKE YOU FEEL BETTER....YOU JUST SLIPPED INTO EMOTIONAL EATING.
THINK ABOUT HOW MANY TIMES YOU EAT FOR REASONS OTHER THAN TO FULE YOUR BODY. NIBBLES OF FREE DO NUTS GIVEN OUT AT THE BANK, OR SAMPLES OF FOOD GIVEN OUT AT THE GROCERY STORE., SNEAKING CANDY WHILE THE KIDS ARE SLEEP. DOES THIS RING TRUE?? EMOTIONAL EATING IS AYTIME YOU REACH FOR FOOD WEN YOU ARE NOT PHYSICALLY HUNGRY OR NEED NUTRITION. THERE WENT THE DIET~! IF YOU ARE CAREFUL YOU CAN SLIDE INTO USING FOOD TO "FIX" YOUR EMOTIONAL NEEDS. EVENTUALLY EMOTIONAL EATING WILL DESTROY YOUR DIET AND SELF ESTEEM. TO STOP EMOTIONAL EATING, YOU FIRST HAVE TO RECONGNIZE YOU ARE DOING IT. START PAYING ATTENTION TO THE TIMES YOU EAT WHEN YOU ARE NOT TRULY ARENT HUNGRY. ANALYZE YOUR HABITS. HAVNG A BOWL OF ICE CREAM EVERY NIGHT AT BEDTIME OR GRABBING A FEW COOKIES EVERY TIME GET OFF THE PHONE WITH YOUR FRIEND.
ASK YOURELF WHY AM I EATING?? WHEN YOU START THINKING ABOUT FOOD DECIDE WHETHER YOU HAVE A PHYSICAL NEED OR EMOTIONAL AN EMOTIONAL ONE. BEFORE YOU PUT ANYTHING IN MOUTH ASK YOURSELF. ASK YOURSELF "IF THIS A HUNGRY IR DESIRE TO EAT?? IF YOU DECIDE YOU ARE HUNGRY, GIVE YOUR BODY SOME FUEL. BUT IF YOU'RE HAVING A DESIRE TO EAT CATCH YOURSELF ON THE SPOT AND ASK "WHAT IS GOING ON"? AND WHAT IS MAKING EAT RIGHT NOW? THEN CONSIDER HOW YOU COULD TAKE CARE IF YOUR NEEDS INSTEAD OF APPEASING THEN WITH FOOD.
SIDE NOTE HERE: I STRUGGLE WITH THIS TOO. BUT I HAVE LEARNED THAT TO COMBAT ANGER (FOR ME) IS TO TALK THE ONE WHO OFFENDED ME OR IF I CAN NOT TALK TO THEM THEN WRITE ABOUT THEM ON PAPER AND THEN BURN IT. FOR ME BURNING IT TAKES THE HURT AWAY(FOR ME).
I HAVE DEVELOPED A DISTRACTION LIST (THIS CAME FROM THE BECK TEAM)
1. Go shopping--window shop for inexpensive items.or Leave the room.
2. Distance myself from the desired food. Go outside etc.
3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.
4. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, flavored waters. I will be careful with the flavored waters cause some are sneak about adding sugar and other things not needed. (At present since I am not at goal weight and I am restarting once more I will not use these foods as a substitute unless I have a LBS small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled eggs with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or cottage cheese with blueberries.) when I do reach my goal weight I have the option to use these foods........ (If I can not stand it any more LOL me only) I will use this technique: Over come sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only alotting myself 1-2 pieces. or cough drops mints flavored that are sugar free.
5. Journal---write about the desired food and leave it there. Write about feelings and emotions instead of eating them. .
6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .
7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.
8. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation.
9. Do foot rubs on youirself, massages, listening to relaxing music, spa music.
NOTE( MY LIST IS FOR ME). YOU CAN DEVELOPE YOUR OWN LIST.
Sunday, January 20, 2013
THS NASTY WORD WILL ALWAYS KEEP YOU FROM BEING SUCCESSFUL..
WHEN YOU SAY THIS WORD YOU COME UP WITH SOME KIND OF EXCUSE THAT JUSTFIES WHY YOU THINK THIS IS TRUE.
NOT ENOUGH TIME TO EXERCISE, LACK OF WILL POWER, OR THINGS GET IN YOUR WAY.
FIND A WAY!!!!!
WHEN YOU TELL SOMEONE YOU CAN'T DO SOMETHING YOU CEMENT IT AS TRUE. I CAN'T IS LIKE TRYING TO RUN WITH A ROCK AROUND YOUR ANKLE. I CAN'T KEEPS YOU FROM MAKING PROGRESS.
TODAY KNOCKOUT THE PHRASE I CAN'T OUT OF YOUR VOCABULARY! BAM! KURPLAT! OUT OF HERE! INSTEAD USE THE PHRASE "I WILL FIND A WAY!"
NOTHING IS IMPOSSIBLE
NOTHING IS IMPOSSIBLE HELPS YOU CHANGE THE WAY YOU TALK ABOUT YOUR EFFORTS. DESCRIBE YOUR CHALLENGES AS HARD BUT NOT IMPOSSIBLE. FIND A WAY TO MAKE IT HAPPEN. YOU'RE SO WORTH THE EFFORT. I AM TOO. I MAY NOT RUN A MARATHON BUT I CAN RUN MY OWN RACE AND CHALLENGE MYSELF EACH DAY.
LIFE AND DEATH ARE IN THE POWER OF THE TONGUE....
Wednesday, January 16, 2013
BLC CHALLENGE GOALS AND STATS.
Sunday, January 16, 2013
MY GOALS: CHALLENGE WILL INCLUDE BODY, MIND AND TEMPLE. AND TO COME A STREAKIER.
BODY - VEGGIES 4-5 DAILY, FRUITS 2-3 DONE.
DAILY 5-8 GLASSES OF WATER. I DO NOT ADD CRYSTAL LIGHT TO MY WATER ANYMORE AND INCLUDE HERBAL AND GREENS TEAS TO HELP OUT.
EXERCISE AT LEAST 5 DAYS A WEEK. DONE!
INCORP SOME STRENGTHENING TWICE A WK. WORKING ON THIS.
MIND- PROPER REST AND SLEEP HAVE TO IN BED BEFORE 11:00 P. M. THIS INCLUDES NEEDED TEA BREAKS AND TIME FOR RELAXING. STRUGGIING NIGHT OWL.
TEMPLET. DEVOTIONALS DAILY READING. READING SCRIPTURES AND STUDYING AND OR MEMORIZING. ONGOING.
WEIGHT 181 DOWN FROM 183.6 LOST ABOUT 2 POUNDS.
NECK 14 SAME
NIEPT 14 SAME
BREAST 42 1/2 NOW 41 LOST 1 1/2 INCH.
WRIST 7 SAME.
WAIST 37 NOW 36 LOST AN INCH.
HIP 44 SAME
THIGH 26 NOW 24 TWO INCHES LOST.
CALF 13 SAME.
Saturday, January 12, 2013
Steroid Side Effects: How to Reduce Corticosteroid Side Effects
How to Reduce Drug Side Effects
Theodore R. Fields, MD, FACP
Attending Physician, Hospital for Special Surgery
Professor of Clinical Medicine, Weill Cornell Medical College
Corticosteroids, often called just steroids, are anti-inflammatory drugs. Most are synthetic forms of cortisone, a hormone naturally made in your adrenal glands. These include: prednisone (sold under many brand names, such as Deltasone and Sterapred), methylprednisolone (Medrol), prednisolone (Prelone, Pediapred), dexamethasone (Decadron, Hexadrol), and hydrocortisone (Acticort, Cortef).
Note: This article and the information below do not refer to "androgenic" or "anabolic" steroids, which are properly used only to treat a deficiency of sex hormones in men, but are often abused for muscle-building. They share some chemical similarities but act quite differently - and are not used in treating inflammation.
Corticosteroids come in many forms; these medications can be taken orally or injected (into a joint, into a muscle, or via intravenous infusion) - all of which may be used in inflammatory arthritis. They may also be applied to the skin as a cream or ointment, used for rashes including those of lupus, or inhaled, as is done for asthma and nasal allergy.
Understanding Corticosteroid Side Effects
Steroids are often extremely effective in relieving the pain and other symptoms of inflammatory arthritis and other forms of rheumatic disease. In some cases, they may be life-saving.
However, like all drugs, corticosteroids can have negative side effects. The degree to which they occur is usually dose-dependent: the higher the daily dose and the longer the period of time you take the drug, the greater your risk of side effects. If your dose is low, your risk of serious side effects is quite small, especially if you take the precautions below and any others your physician recommends. Sometimes your physician will arrange for you to take steroids on alternate days, which can decrease side effects.
Reading about these side effects may make you uncomfortable about taking steroids. While you should be fully aware of the risks before starting these medications, please be reassured that many people take steroids with minor or no side-effects. If any of the suggestions here is unclear, or seems irrelevant to you, please discuss it with your physician.
With long-term use, corticosteroids can result in the following side effects. But taking care of yourself as discussed below may reduce the risks.
1.Altered Response to Physical Stress
If you have taken steroids for more than two weeks, even if you then stop, your body may have a decreased ability to respond to physical stress - because your adrenal glands may not react as they should normally. This effect can last as long as a year after steroid discontinuation. If you have a surgical procedure, develop a new serious illness, or experience serious trauma (such as a car accident), your body may not be able to respond to the physical stress. Your blood pressure could drop, and other physical effects can occur, which at times can be very serious. This condition, called adrenal insufficiency, can be avoided by taking "stress dose steroids" should such illness or injury occur while you are taking steroids or during the year after you have been on them. The stress dose makes up for the sluggishness of your adrenal glands and provides your body with the steroid it needs to handle the physical stress. After a year off steroids, essentially all patients have been shown to have recovery of adrenal gland function and are able to respond properly to the physical stress of surgery or major illness.
If you are taking or have taken steroids in the past two years, be sure to tell your doctor or dentist. You may need a higher dose of steroid at times of major stress, such as surgery or very extensive dental work or serious infection. Discuss this possibility with the surgeon or dentist, etc., taking care of you at the time.
2.Steroid Withdrawal Syndrome
Rapid withdrawal of steroids, particularly if you have taken these medications for more than two weeks, may cause a syndrome that could include fatigue, joint pain, muscle stiffness, muscle tenderness, or fever. These symptoms could be hard to separate from those of your underlying disease. That's why steroids should never be withdrawn suddenly, but rather must be tapered slowly.
If you get symptoms like these when you taper your steroids, discuss them with your doctor. Your physician will work with you to continually try to taper your steroid dose, at a safe rate of decrease. On each visit, discuss with your physician whether it is possible to decrease your steroid dose. Even if you develop a side effect that requires stopping or rapidly reducing your steroid therapy, you still need to taper the dose-never stopping or decreasing the dose abruptly. The adverse effects of an abrupt decrease of steroid dose are often worse than the side effect you were concerned about.
Long-term steroids can suppress the protective role of your immune system and increase your risk of infection.
Have a yearly flu shot as long as you are on steroids. If you are on steroids for a prolonged period of time, discuss with your doctor the possibility of getting Pneumovax - a vaccination against a certain type of pneumonia. Get immediate medical attention for signs of possible infection, such as high fever, productive cough, pain while passing urine, or large "boils" on the skin. If you have a history of tuberculosis, exposure to tuberculosis, or a positive skin test for tuberculosis, report this to your doctor.
4.Gastrointestinal Ulcers or Bleeding
Steroids may increase your risk of developing ulcers or gastrointestinal bleeding, especially if you take these medications along with non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin.
Take the steroid medication after a full meal or with antacid as this may help reduce irritation of the stomach. If you experience frequent heartburn, discuss it with your doctor. An acid-reducing medicine may be prescribed. Call your doctor right away if you have any severe, persisting abdominal pain or black, tarry stools.
Thinning of the bones, with an increase in fracture risk, can be a result of steroid therapy. At the beginning or before the start of steroid therapy, many physicians ask their patients to have a bone density test, especially if the steroid dose is high. The test will be repeated in the future, to assess the effectiveness of measures to prevent bone loss.
Self-care tips: Take calcium supplements and milk products, like cheese or yogurt, to get your calcium intake to at least 1500 mg of calcium a day. It is essential that calcium be taken throughout steroid therapy, since one can lose 10-20% of bone mass within the first 6 months of corticosteroid therapy.
Take a multivitamin to be sure you get a minimum of 400 IU of vitamin D a day, because it helps the absorption of calcium. Some physicians recommend 800 IU of vitamin D a day.
Smoking and alcohol increase the risk of osteoporosis, so reduce or eliminate these habits as much as possible.
Weight-bearing exercises, such as walking, running, and dancing, are helpful in stabilizing bone mass. Exercise will also improve your balance and flexibility and decrease your risk of falls. Ask your doctor about which kinds of exercises are appropriate for you.
Other bone-preserving medications that your doctor may prescribe depending on your individual medical history include: alendronate (Fosamax), calcitonin (Miacalcin), raloxifene (Evista), and risedronate (Actonel). If women have hot flashes after menopause and are treated with estrogen, this will also help preserve bone density.
Assess your risk of falls. Thoroughly examine your home and correct situations that might result in a fall, such as eliminating scatter rugs and any obstacles between bedroom and bathroom, and installing night-lights.
Steroids affect your metabolism and how your body deposits fat. This can increase your appetite, leading to weight gain, and in particular lead to extra deposits of fat in your abdomen.
Watch your calories and exercise regularly to try to prevent excessive weight gain. But don't let weight gain damage your self-esteem. Know that the weight will come off - and your stomach return to its normal size - relatively easily in the six months to a year after you discontinue steroids.
Steroids may impair your ability to fall asleep, especially when they are taken in the evening.
Ask your physician if you can take your entire daily dose in the morning. Try to establish a regular hour for getting into bed and small rituals that help you prepare for sleep. Make sure your bedroom is cool and dark and free of noise. Learn relaxation exercises to help you get rid of the day's tension. If all of this doesn't work, ask your doctor about other options.
Especially in doses over 30 milligrams per day, steroids can affect your moods. Some people can feel depressed, some extremely "up" and others go up and down for no apparent reason. You also may feel irritable or anxious.
Just being aware that steroids can do this sometimes makes it less of a problem, but this side effect at times requires that the steroid dosage be decreased. When the steroid dose is absolutely necessary, sometimes another medication can be added to help with the mood problem. Make sure your family and friends know about this possible side effect - so they will know what's going on if you respond in an unexpected way. Ideally, tell your family and friends about this possible side effect as you start the medication, so that they can help you detect any changes in your behavior.
9.Fluid Retention and Elevated Blood Pressure
Because cortisone is involved in regulating the body's balance of water, sodium, and other electrolytes, using these drugs can promote fluid retention and sometimes cause or worsen high blood pressure.
A low sodium diet helps reduce fluid accumulation and helps control blood pressure. Look for low-salt versions of typically high-salt foods, such as chips, soups, canned vegetables, salad dressings, and prepared foods. You'll get more salt "taste" if you salt food at the table rather than during cooking. Watch for swelling of your ankles, and report it to your doctor. Have your blood pressure checked regularly, especially if you have a history of hypertension. In some instances, your physician may prescribe diuretics (water pills) or other medications to manage these problems.
10.Elevated Blood Sugar:
Since cortisone is involved in maintaining normal levels of glucose (sugar) in the blood, long-term use may lead to elevated blood sugar or even diabetes.
See your doctor regularly for blood sugar checks while you are on steroids. If you already have diabetes, follow your prescribed medical and dietary regimen with care, including regular monitoring of your sugar levels, ideally both at home and in your physician's office.
Steroids can sometimes cause cataracts or glaucoma or worsen these conditions if they are already present.
If you have a history of glaucoma or cataract, tell your ophthalmologist if you are started on steroids because a special schedule of check-ups may be needed. If you develop any visual problems while on steroids, see your ophthalmologist promptly. Some steroid-caused blurred vision may be temporary and not serious. However, ophthalmology evaluation should always be arranged for any new visual symptoms while on steroids. Let your ophthalmologist decide if the symptom is serious.
12.Atherosclerosis (Hardening of the Arteries)
Steroids may increase the rate of development of atherosclerosis, which could increase your risk of heart disease. This risk is probably much more significant if steroids are taken for more than a year, and if taken in high dose.
Follow a heart-healthy lifestyle - a low-cholesterol and low-fat diet, regular exercise, and stress management. If you develop signs suggesting a heart problem, such as chest pain, get medical attention quickly. Make sure that your cholesterol and blood pressure have been checked and treated if necessary.
Steroids, particularly at higher doses, can sometimes lead to a form of damage to bones called "aseptic necrosis" - the death of parts of bone. This can occur in a number of bones, but the bone at the hip joint is the most common.
Hip pain, especially if you have no hip arthritis, could be an early sign of this damage. Remember, your hip joint is actually in your groin - so that's where the pain would occur - not on your outer buttocks. If you develop groin pain, report it to your doctor immediately so tests can be done to detect the problem.
I have completed my final round of it this past tuesday. I plan on eating ress salt/healtier meal planning, rest, exercse and plenty of water. Everyone is different and can have side effects they did not mention like skin dryness. I will take care of my skin by drinking more water, moisturizing, I wil put on hold exfloiting until my skin heals and improves.
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