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10 Ways You Can Protect Your Joints

Sunday, December 06, 2009

Arthritis means loss of the surface cartilage of the end of a bone that makes up a joint. The shoulder, elbow, hip, knee and ankle are potential sites for arthritis. Arthritis can lead to joint inflammation, swelling, stiffness, tenderness, redness, or warmth. One type of inflammatory arthritis is known as 'rheumatoid arthritis'. Degenerative joint disease that is non-inflammatory is known as 'osteoarthritis' and is the most common type of arthritis. It usually affects weight-bearing joints such as the hip and knee. In general, the shoulder, elbow and ankle are much less affected by arthritis then the hip and knee.

OSTEORTHRITIS usually affects one joint at a time, gradually destroying the cartilage. Osteoarthritis, the most common form of arthritis, affects tens of millions of Americans. This disease is found in many different joints in the body, but particularly in the knees, neck, back, hips and fingers. It commonly causes pain, inflammation and decreased range of motion. Osteoarthritis is generally considered to be a relentless and irreversible process of joint destruction. Medical treatment relies upon nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen, etc., to treat the symptoms but they do not slow the progression of the disease. In fact, there is evidence that long-term use of NSAID’s can cause further joint damage and accelerate the progression of osteoarthritis by inhibiting synthesis of proteoglycans, a group of proteins that make up the “ground substance” of cartilage. This is what gives the joints their strength and resilience.
~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~
10 Self Treatment Ways You Can Protect Your Joints

Regular, moderate exercise reduces joint pain and stiffness, builds strong muscle around the joints, and increases flexibility and endurance. Improve your overall health and fitness by taking a first step toward a healthier you.

Osteoarthritis (OA) is the most common form of arthritis, with nearly 27 million Americans living with it today. No longer considered just a consequence of aging, researchers now have several candidates when looking for a cause: musculoskeletal defects, genetic defects, obesity, or injury and overuse. Find more resources for managing OA at the end of this article.

While you may not be able to control a genetic trait or knock knees, there are some definite actions you can take to protect your joints and help prevent OA.

1. MAINTAIN YOUR IDEAL BODY WEIGHT. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.

2. MOVE YOUR BODY. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage.

3. STAND UP STRAIGHT. Good posture protects the joints in your neck, back, hips and knees.

4. USE THE BIG JOINTS. When lifting or carrying, use largest and strongest joints and muscles. This will help you avoid injury and strain on your smaller joints.

5. PACE YOURSELF. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes OA.

6. LISTEN TO YOUR BODY. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.

7. DON'T BE STATIC. Changing positions regularly will decrease the stiffness in your muscles and joints.

8. FORGET THE WEEKEND WARRIOR. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.

9. WEAR PROPER SAFETY EQUIPMENT. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.

10. ASK FOR HELP. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.

~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~
For more information on preventing osteoarthritis, PLUS tips on making your daily activities easier on your joints:

~ Order a copy of the Arthritis Foundation publication "Good Living with Osteoarthritis"
Click on this link afstore.arthritis.org/AFConsumerStor

~ Visit the web store and check out the new "Tips for Good Living with Arthritis".
Click on this link afstore.arthritis.org/AFConsumerStor

~ Take time to learn how to care for yourself. Find out more from the editors of 'Arthritis Today'.
Click on this link www.arthritistoday.org/

You can go to this website for more info: www.arthritis.org/protect-your-joint

~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~
emoticonGood info - Do you do any of the preventions above?

  Member Comments About This Blog Post:

KNITTINGJUDI 5/19/2010 7:27AM

    Never thought about this until a few years ago. Thanks for sharing the info.

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SPARKYCARLEY 12/8/2009 9:10PM

    Thanks so much for all the great info!

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SCOUTHARPS 12/7/2009 10:28PM

  Good info--thanks!

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HRDWLBY 12/7/2009 10:26PM

    Some excellent ideas! I like your page background, so festive!

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BELLAG123 12/7/2009 2:53PM

    Very informative. Thanks!

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ALANOFLINY 12/7/2009 1:07PM

    Great information there Jazzy!! Thanks!


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LIVNFITNHAPPY 12/7/2009 11:09AM

    Great Blog and thanks for the links! We all want to Keep Movin'!

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    Thanks! This is very helpful information.

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HAPPY-DESTINY 12/7/2009 12:46AM

    GREAT BLOG!! Very informative . . Thank you!

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HIPPICHICK1 12/7/2009 12:28AM

    OUCH! Both my parents have it. It's not something to which I am looking forward, but all the info is helpful!

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RAINTHIEF 12/7/2009 12:24AM

    Thanks for sharing!

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CAROLYN1ALASKA 12/7/2009 12:22AM

    Great advice and so educational! THANKS! emoticon

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NANCYRUBIO 12/7/2009 12:20AM

    emoticon for all the information you gave us. I badly need it snd will have much used daily.

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FITTYTIF 12/7/2009 12:18AM

    And one extra hint if you have Arthritis- You should warm up the joint before exercise with a heating pad. 5-10 minutes. and then After the work out ice it!
And even though if you are in pain you need to move the joint. The more you move it the less pain you will have!

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NANCYRUBIO 12/7/2009 12:18AM

    I hope it is Ok if I copy your blog tp email it to me. I can use all the information you have presented us with. emoticon

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COUNTRYBUMKIN65 12/7/2009 12:17AM

    AWESOME BOG JAZZY GIRL!!! Going now to check out the links..

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POWER TALK with Anthony Robbins

Thursday, November 19, 2009


emoticonCHANGE YOUR LIFE NOW emoticon

"There is a powerful driving force inside every human being that once, unleashed, can make any vision, dream or desire a reality." ~ Anthony Robbins

If you haven't heard of Anthony Robbins before ~ get to know him now! He is power packed as a self-help writer and professional speaker who has been active for over 30 years now. He became well known through his infomercials (Personal Power) and bestselling self-help books ("Unlimited Power": "The New Science Of Personal Achievement" and "Awaken The Giant Within" ).

He writes about subjects such as health and energy, overcoming fears, persuasive communication, and enhancing relationships. He also became well known in America and internationally through infomercials promoting personal development audio programs and motivational seminars.

Here are some mighty fine advice below that came from the Anthony Robbins Organization. Read them, I mean REALLY READ THEM, and apply them in your life.

emoticon1 ~ Give people more than they expect and do it cheerfully

emoticon2 ~ Marry a man/woman you love to talk to. As you get older, their conversational skills will be as important as any other.

emoticon3 ~ Don't believe all you hear, spend all you have or sleep all you want.

emoticon4 ~ When you say, 'I love you ,' mean it.

emoticon5 ~ When you say, 'I'm sorry,' look the person in the eye

emoticon6 ~ Be engaged at least six months before you get married.

emoticon7 ~ Believe in love at first sight.

emoticon8 ~ Never laugh at anyone's dream. People who don't have dreams don't have much.

emoticon9 ~ Love deeply and passionately. You might get hurt but it's the only way to live life completely.

emoticon10 ~ In disagreements, fight fairly. No name calling.

emoticon11 ~ Don't judge people by their relatives.

emoticon12 ~ Talk slowly but think quickly.

emoticon13 ~ When someone asks you a question you don't want to answer, smile and ask, 'Why do you want to know?'

emoticon14 ~ Remember that great love and great achievements involve great risk.

emoticon15 ~ Say 'bless you' when you hear someone sneeze.

emoticon16 ~ When you lose, don't lose the lesson!

emoticon17 ~ Remember the three R's: Respect for self; Respect for others; and responsibility for all your actions.

emoticon18 ~ Don't let a little dispute injure a great friendship...

emoticon19 ~ When you realize you've made a mistake, take immediate steps to correct it.

emoticon20 ~ Smile when picking up the phone. The caller will hear it in your voice.

emoticon21 ~ Spend some time alone.

"A real decision is measured by the fact that you've taken a new action. If there's no action, you haven't truly decided. Action is the foundational key to all success" ~ Anthony Robbins

After reading his books, listening to his seminars, I am motivated and focused! That is why I always do reflections on my days off - to see what transpired my previous week. Then revamp and make a change for the upcoming weeks.

Now, after reading above, would any of the advice help you?
emoticon Let's make a difference, shall we?

  Member Comments About This Blog Post:

HAPPY-DESTINY 12/7/2009 12:53AM

    Now, after reading above, would any of the advice help you?


Thank You!

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DIVASPARKLADY 11/21/2009 7:26PM

    emoticonfor sharing.
I will use them.

Comment edited on: 11/21/2009 7:29:26 PM

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DISPATCHER04 11/21/2009 8:34AM

    Good stuff Jazzy. :)

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FLORIDASUN 11/20/2009 7:18AM

    I love Anthony Robbins..I even went to one of his seminars and was SO impressed that during the break when most speakers dash back stage to go to the bathroom or relax..Anthony stayed right out front talking to the masses. He must SOME kind of kidney control...hee hee...but seriously he impressed me by being so sincere!

I have all of his many tapes and his books and I'm so happy that you found him as well!

Viva Tony!!!

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SEEMAINE 11/20/2009 12:49AM

    Wonderful blog, Jazzy! Thank you!

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ERIECANALGAL 11/20/2009 12:35AM

    I have some of Anthony's tapes and have read his books. I like his ideas very much.

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SPARKYCARLEY 11/19/2009 11:39PM

    Thanks for this blog. I love it. I have heard Anthony Robbins before. I had his Personal Power tapes many years ago. I seem to have lost them somewhere in the shuffle of life. But I remember being very energized by him & what he said. Thanks for the reminder.

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KATELJM 11/19/2009 7:28PM

    Yep, I've been a fan of Tony's for quite a while now.

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2BERUNNING 11/19/2009 7:08PM

    I love Tony...I listen to his cds often. He helped me through ending a horrible 13 year marriage. Thanks for the blog and the reminders. Have a great night!

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FITTYTIF 11/19/2009 6:42PM

    Wow Thanks for sharing! This was great!

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SUETINGE 11/19/2009 5:14PM

    These are great, Jazzy. I'm going to have to re-read them when I can give them my full attention.

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The Amazing Cucumber!

Sunday, November 15, 2009

emoticonTHE AMAZING CUCUMBER emoticon

This information was in The New York Times several weeks ago as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems. A few people have blogged this to continue to share this information and that is what I am doing...sharing it with you too!

1. VITAMINS ~ Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. A BOOSTER ~ Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. ANTI-FOGGER ~ Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. BUG-FREE PLANT ~ Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. CELLULITE QUICK FIX ~ Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. HANGOVER / HEADACHE FREE ~ Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. AVOID SNACKING ~ Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. SHOE POLISH QUICK FIX ~ Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. SQUEAKY HINGE ~ Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. REDUCE STRESS ~ Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. BAD BREATH ~ Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the photochemicals will kill the bacteria in your mouth responsible for causing bad breath.

12. CLEANING GREEN ~ Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. ERASE PEN / CRAYON ERRORS ~ Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Can YOU think of any other use from a cucumber? Here's one I've used:
emoticon emoticon emoticon

TIRED, PUFFY EYES ~ Peel and slice cucumbers in a container of water and store in fridge. When tired and/or have puffy eyes, take two slices and drain most of the water and place one slice over each closed eye lids and leave on for 15 to 20 minutes - relax on a sofa or lounger. Dispose cucumbers and continue with your normal facial regimen.
emoticon Jazzy!!

  Member Comments About This Blog Post:

MEYLOSE 11/16/2009 9:12AM

    Is that why Bob the Cucumber in Veggie tales is so wonderful? look at all the things he has going for him.

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    Great information! I didn't know a lot of this. But yesterday I was reading about juicing raw vegetables and fruits--and the book said that cucumbers were a natural diuretic.

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RKSPICY 11/15/2009 10:11PM

    Ohhhhhhhhh Yeah no wonder I love them!!

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NAEBUG12 11/15/2009 9:30PM

    had no idea about this stuff! love cukes! thanks for sharing:)

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SPARKYCARLEY 11/15/2009 9:14PM

    Wow... who knew that cucumbers were so handy! lol Thanks for the info!

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CMBELISLE 11/15/2009 8:37PM

    I always knew there were good reasons to eat all those cucumbers I love so much, but all those other reasons??? Interesting!

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BROWNSTUF 11/15/2009 7:04PM

    Thanks for the good information

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JERSEYGIRL24 11/15/2009 6:56PM

    Thanks for sharing!!! I never knew all this.

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RAYLINSTEPHENS 11/15/2009 6:54PM

    And to think, I just ate them all summer, lol.

Great blog! Thanks!!

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GNUATTITUDE 11/15/2009 6:22PM

    Very cool--thanks for sharing this.

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COSMIC_ENERGY 11/15/2009 6:13PM

    Gotta copy and keep this one--I LOVE cucumbers and everyone always says--they have no nutrition, they're all water. Now I can refute that idea. Thanks!

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LINDA25427 11/15/2009 6:00PM

    Really great information .Thank you hope you have a great week. God bless. emoticon

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WALKINGINGRACE 11/15/2009 5:56PM

    No kidding? I love cucumbers! Who knew something so unassuming could have so many uses. Thanks for the info.

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MYFEETHURT 11/15/2009 5:42PM

  Good heavens...and to think all I was doing was eating them! LOL Thanks so much. I will be copying this and emailing it to everyone. emoticon

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SUETINGE 11/15/2009 5:38PM

    I love cucumbers! I never realized they were so versatile, though.

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BARBARASDIET 11/15/2009 5:36PM

    Who knew?

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JUDY1676 11/15/2009 5:35PM

    I never imagined a cuke could do all these things!
Thanks for sharing!

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BARB4RICK 11/15/2009 5:23PM

    cool cucumbers! emoticon How about watermelon?

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NANCYLEE46 11/15/2009 5:23PM

    ty, ty


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    I love cucumbers! emoticon

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SEEMAINE 11/15/2009 4:56PM

    You're so amazing! Thank you for all of this wonderful information! You're the best! I love cucumbers and I'm going right out to get some for the week ahead! emoticon

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DIXIEDD 11/15/2009 4:56PM

    I didn't know it could be used for anything other than a salad. I'll have to try some of these. Especially the afternoon booster.

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GLORYB2014 11/15/2009 4:52PM

    Who would have thought?? Thanks for sharing

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ROSEAGG16 11/15/2009 4:51PM

    Wow...I had no idea..Great information

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SHUTRBUG1 11/15/2009 4:43PM

    Its true - you DO learn something new every day! Thanks for the blog.

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XINIXINIX 11/15/2009 4:40PM

    nuh uh!! Really? I'm going to have to add more of these to my grocery list!

Thanks! emoticon

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Let's WALK ON! Easy 12-Week Walking Program

Saturday, November 07, 2009

Today's QuickFire Challenge is Power Walking and this is the first time I've read the link regarding an easy 12-week walking program from Better Homes and Garden and I am going to try it!

This past week, my Aunt and a good friend have passed away and I was an emotional wreck, mentally. I didn't want to work, so I took the day off and in their honor, I decided to go for a walk-a-bout. I hardly eat when I am depressed or stressed (just do protein shakes and lots of soups!), but I felt like I have to 'do' something. I was SO focused in my walking, I didn't realize the time as I kept moving forward to clear my head. When I looked at my pedometer, I realized I had walked over 4 miles, non-stop. I had my harnessed water bottle 'sling' over my shoulder and drank every 15 minutes or so, never faltering my steps. Now, if I can do this, I know I can do the 5K. I just need a program to get me started in the right direction with the right frame of mind.

So, let's get started, shall we?


Walking is free, it's easy, and it makes a real difference, even if you don't always reach the U.S. Surgeon General's recommendation of 30 minutes on most days. By starting a walking routine, you'll live longer, gaining two hours of life expectancy for every hour of vigorous exercise according to the American Heart Association, and you could burn 125 calories per half hour (depending on your pace).

Here's some tips on creating a walking program that will improve your overall health.

WEEKS 1 and 2

Focus on savoring the outdoors, no matter the season, and you'll be a natural walker. If you choose to stride inside, listen to music while strolling in a mall or walking on a treadmill. On a scale of 1 to 10, in which 1 is napping on the couch and 10 is gasping for air, aim to walk at a pace of about 5. You should be able to talk, but with slight breathlessness. In the first week, walk in 10-minute bouts three to four times a week. Add another two minutes per walk in the second week.

WEEKS 3 and 4

Try to walk from 20 to 30 minutes at a time, picking up the pace, and add an extra day's walk by the month's end. Focus on form during these two weeks. Stand up straight, with shoulders back and tummy tight to protect your back. Keep your chin parallel to the ground. Raise your intensity -- and pulse -- by making pistons of your arms. Bend your elbows at an 85-degree angle and move them from mid-chest level to your hips and back.

WEEKS 5 and 6

Keep it interesting by changing routes and music. And add intervals to one or two walks a week: Start by walking 5 minutes at a steady pace. Then walk as fast as you can for 90 seconds. Recover for the next 90 seconds by walking at a leisurely pace. If you're outside and without a watch, speed up from one light pole to the next. Repeat another four times, and cool down with a 5-minute stroll. In the coming weeks, expand high-intensity portions or cut relaxed ones by 15 seconds when you're ready to take it up a notch.

WEEKS 7 and 8

Exercise itself is a reward. But adding in little treats, such as an occasional massage, will make your program more fun and help you stay motivated. Looking for a more creative reward? Sign up for the American Diabetes Association's Club Ped (diabetes.org/ClubPed/index.jsp). As you reach a goal, the club rewards you by revealing a new chapter to a mystery, romance, or adventure novel. You also can choose a virtual dog. You can pick the dog's personality, and the more you walk, the happier your pooch gets.

WEEKS 9 through 12

Mix things up. Check with your local Humane Society to see if they have weekly dog walkings in which you take out a pound pup for a much-needed walk along a trail. Or, if you're ready for the commitment, think about adopting one to make every walk more of an adventure. Also, continue to boost the briskness and length of your walks by a few minutes per session. Don't be surprised if something interesting happens at the three-month mark. That's when exercise becomes a habit for most and you begin to crave the feeling that comes with it. Set new, more ambitious goals, such as entering an upcoming charity 5K.


Stretching a little goes a long way toward pain-free walking. After your walks, do these moves to target the muscles you've worked. Gently hold each stretch 10-20 seconds, and repeat on the other side. Remember not to bounce.

~ HAMSTRINGS: To loosen the back of your thigh, stand straight on one leg and place the other foot on a low bench or ledge. Lean your body slowly forward at the hip. Keep your back straight as you do this.

~ QUADRICEPS: Try the Flamingo to stretch the front of your thigh. Place one hand on the wall and, while standing on one leg, bend the other knee, and hold your ankle or foot behind your rear. Keep your torso upright and knees together.

~ CALVES: Stand facing a wall with palms against it. Stretch one leg behind you. Keep both feet flat on the floor. Bend your other knee slightly forward, but not beyond your toe. Keep toes pointed forward, hips parallel to the wall and back straight.

So, I shall try this program and see how I progress. I really, really want to do a 5K..."just because" ~ just to say that I entered a race...it WILL happen and I hope you are here to hear me say...
emoticon "I DID IT!"
emoticon WALK ON ~ Jazzy!!

  Member Comments About This Blog Post:

DDUNKIES 11/8/2009 5:32PM

    FANTASTIC JOB JAZZY!!! so proud of you!!!

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BUCKEYESKIER 11/8/2009 9:27AM

    Sounds like a great program! I am glad that you were able to get out and walk. I love getting out and walking or riding my bike to clear my head.

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FITTYTIF 11/8/2009 12:18AM

    Hey Jazzy I am the same way I want to be able to say I DID it. My goal is to do the disneyland 5K next fall. That gives me a whole year to recuperate and then train.!
So Thanks for the blog. I wish I could save it some place so I can refer back to it when I am out of all my casts and at the end of recovery!
And if you are game to come to California next fall I would be willing to do that 5K with you!!! Becuase I know WE will do it!!!

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SUETINGE 11/7/2009 11:34PM

    Great post, Jazzy. I'm glad you were able to turn your sorrow into something positive.

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HRDWLBY 11/7/2009 10:52PM

    I am glad you were able to do something positive for your stress!

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CRYSTALWOLF 11/7/2009 9:33PM

    Sorry to hear about your horrible week :( I am glad you are able to pick yourself up and fuel a positive change with it though. Blessings!

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DISPATCHER04 11/7/2009 9:32PM

    Jazzy, I'm so sorry for your loss. :(

But go you for turning it into something positive. :)

Walk on, Jazzy!!! :)

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AMUNET_RA 11/7/2009 7:59PM

    Great plan, Jazzy! I'll look forward to following your progress!! :-)

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MNABOY 11/7/2009 7:39PM

    Thanks for taking time to help others during the challenges in your life

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MEYLOSE 11/7/2009 7:29PM

    it is a good walking program to get you moving and loosing. Let us know when your going to do the 5K.

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SPARKYCARLEY 11/7/2009 6:47PM

    This is much like the walking program that I did... it's how I lost most of my weight. I love walking now!

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SEEMAINE 11/7/2009 6:01PM

    What a great plan! I know you can do it - and Rocky does too!

Comment edited on: 11/7/2009 6:02:22 PM

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BOOKWERME 11/7/2009 5:07PM

    I love that this: "Check with your local Humane Society to see if they have weekly dog walkings in which you take out a pound pup for a much-needed walk along a trail." is suggested...what a great idea. I have my own dog to walk and don't live close enough to help at P.A.W.S. but I think the suggestion is excellent.

GOOD blog post! Wishing you success as you work towards your 5K. My daughter recently did her first 5K AND then a half marathon!!! I am so impressed!

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SCRAPPY_RN 11/7/2009 5:06PM

    I usually don't look at the links either. I'm going to check it out

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10 Easy Portion Control Tricks

Wednesday, November 04, 2009

Portion control is an important part of maintaining a healthy diet. Here are 10 easy ways to limit what you eat.

Portion control is limiting what you eat. So, it's important to know how to visualize a portion size. The first step in successful portion control is learning the correct 'serving size'. It's amazing how we all see differently what a portion size really is. The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight

Here are 10 simple ways to keep your portions a healthy size:

1. MEASURE ACCURATELY. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. LEARN HOW TO ESTIMATE SERVING SIZES. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian. “For example, three ounces of COOKED meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

~ ½ cup is the size of an ice cream scoop

~ 1 cup is the size of a tennis ball

~ 1 ounce of cheese is the size of a domino

3. USE PORTION CONTROL DISHWARE. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. DISH OUT YOUR SERVINGS SEPARATELY. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. MAKE YOUR OWN SINGLE-SERVING PACKS. "Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD.

6. ADD THE MILK BEFORE THE COFFEE. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. MEASURE OIL CAREFULLY. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. CONTROL PORTIONS WHEN EATING OUT. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. ADD VEGETABLES. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. LISTEN TO YOUR HUNGER CUES. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

Here's what I've been doing with the above list, especially since I've been banded last year:
1. Use measuring cups/spoons, and food scale

2. Other than doing #1, I measured my food and find something that equals to it's size and take a picture of it. Then I made a 'visual collage' per se and then laminate it for future reference.

3. I use a small salad or dessert plate to serve food on. In addition, I use child-size3 utensils. When eating out, I use a small salad fork.

4. I always serve myself and from the 'pot'.

5. I've already been doing this.
~ I do lots of 'grab bits' of protein snacks in those wonderful SNACK-size ziplock bags.
~ When batch cooking, I do individual servings and freeze them separately (perfect for the "on-the-go" meals).
~ When bulk shopping, I don't freeze 'as is'. I break it down to one serving per person in a family size ziplock bag (gallon or quart size - depending on the bulkiness of food).

6. I add the milk or creamer before I pour coffee, tea, or cocoa.

7. Always use either a measuring cup or spoon.

8. With the band, it's important that I don't overeat, as not to stretch out my new stomach 'pouch', when ordering my food, I also ask for a 'box to go' and a salad plate to eat from. When my food arrive, I immediate take 1/2 or more of the food and put it in the box to go. This way, I won't feel 'guilty' in leaving food on my plate. Eating from a smaller plate and if I've eaten all of my "half" order food, I would mentally feel full and the 'visual' is pleasing to me to say I ate everything on my plate!

9. I have fruit and veggies everyday for the reason to have that 'full' feeling and getting great benefits from them!

10. THIS is my ongoing challenge! I use chewable Fiber Choice (for Weight Management) - one at 10:00 am and one at 3:00 pm. Not only does it help with the hunger pangs, it's great with my rotor rooter plumbing (smile). I am trying to stay with the 3 meals/2 snacks a day.

Some days are harder forme, especially if I am super stressed out (like today with my beloved Aunt and my friend's death), my band is tight and I have to rely on protein shakes/protein bullets and soups to get me by.

Here is the website for more information:

When it comes down to it - how serious are you with your healthy eating habits? Do you want to see your dreams come to light? Then LET'S GET THIS DONE...YOU and I, shall we?
emoticon Jazzy!!

  Member Comments About This Blog Post:

HRDWLBY 11/5/2009 2:42PM

    Some helpful ideas. I saw the same article. It's good to get them to everyone who is trying to be more healthy!

Comment edited on: 11/5/2009 2:44:03 PM

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JERSEYGIRL24 11/5/2009 12:41PM

    Very good tips, Jazzy. Thank you!!!!

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ERIECANALGAL 11/5/2009 12:17AM

    Thanks for the excellent tips. Very helpful.

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MORGANLAFEE 11/4/2009 10:40PM

    Thank you for a very informative article. I looks like you've got it under control.

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SPARKYCARLEY 11/4/2009 9:33PM

    Wow... that's a truck load of useful stuff. Thanks so much!!!!

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NAEBUG12 11/4/2009 9:00PM

    Thanks Jazzy! Very helpful information!!!

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KVERBECK 11/4/2009 6:54PM

  Great blog! You have a lot of really good info in here about portion sizes! It really helps to see what they look like.

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HAPPYCHICK10 11/4/2009 6:34PM

    I can't believe the size of the cheese!!! Ugh!! thanks for the info.

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BROWNSTUF 11/4/2009 5:42PM

    You gave some good information

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DANJAKEJOE 11/4/2009 5:38PM

    thank you for this.

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SLIMMERJESSE 11/4/2009 5:35PM

    I meant to tell you that I saw that article with you and your son awhile ago. Very nice. Congrats on all you've achieved, and best wishes to you both for continued success.

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BUSSMOM 11/4/2009 5:29PM

  Very Helpful!

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