KATELJM   37,055
30,000-39,999 SparkPoints
KATELJM's Recent Blog Entries

It Bears Repeating! When the Time is Right

Sunday, July 27, 2014

Don't put off taking care of yourself. When we're young, we think we can burn off extra calories - no big deal! Then we think we can postpone activity and nutrition discipline because the time is not right.

Here's a news flash: The time will never be perfect, there will always be obstacles. But the biggest obstacle of all is our own self-sabotage.

Take your health for granted? The odds are high you'll get a rude surprise in your 40s or 50s, and there is no guarantee you'll live through it. I faced surgery for cancer - and the only risk factor I had was my excess weight. Obviously I survived it, but I was lucky. (My doctor thought I was delusional if I thought I was lucky, after all I had Cancer! However, I WAS lucky that mine was "the least of the least" and unlikely to boomerang on me 15 years later.) Eat and drink with abandon, and you could die young from a heart attack; now that would be UNLUCKY.

So don't wait, get started on learning how to take care of yourself. The perfect time is now.

  Member Comments About This Blog Post:

XRSIZE16 7/28/2014 5:49PM

    It's so easy to take my health for granted, but that's why I want to start living healthfully now!

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BLAZINGSWORD 7/28/2014 1:31PM

    I agree with you.

After reading "Diabesity" by Francine Kaufman, M.D., former past president of The American Diabetes Association, being overweight causes a lot of hormonal dysfunction hence the cancer.

That is why it is so important to be a healthy weight.

I always knew that but didn't understand the concept of it, but that is how it is.


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N2IT4LIFETODAY 7/28/2014 7:14AM

    emoticon emoticon

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DEBIGENE 7/27/2014 10:21PM

    So true !!! emoticon emoticon

Wish we could all learn from others mistakes, we have to make our own and sometimes sadly, it's too late for some.

Head the warnings !!!

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WALLAHALLA 7/27/2014 9:54PM

    emoticon Procrastination can kill you!

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Take A Number, Please

Saturday, July 26, 2014

If you've read my SparkPage or my blogs, you already know how much I love having a treadmill in the house. I don't limit my walking to the treadmill. Our dog has figured out that she gets to spend more time with me if she agrees to go to the park early in the morning.

But later, it is usually hot and humid, for it is summer. Attention switches to the treadmill. If you have noticed my Exercise Tracker, I generally walk at least 120 minutes a day. Once the dog and I return from the park, I normally check the Spark Activity Tracker to see how many minutes are left to 120. Then I hop on the treadmill, and even if I only need 10 minutes, I tend to walk at least a full mile, then stretch that to 20 minutes, no 30 minutes, no 40 sounds good, why not make it a full 3 miles?

This new habit works well for me, but my husband wants to share the treadmill. In fact, it was he who had insisted we should buy one. His current goal is to walk for 2 hours at a time, no higher than moderate intensity per his Heart Rate Monitor. We are both feeling better with all this exercise, but we have to remind ourselves to think of each other.

Maybe we should get one of those number servers at the grocery store's deli counter.

"Take a Number, Please!"

  Member Comments About This Blog Post:

DEBIGENE 7/27/2014 9:54PM

    Well at least you are sharing and enjoying your fitness. emoticon

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LIMOM2TWINS 7/27/2014 9:19AM

    Tell your DH to get up 2 hours earlier - LOL emoticon - YEAH! to both of you to be getting so much exercise per day! I am also a daily treadmill user and I find that the afternoons, after I come home from work is my favorite time to get on. In the mornings I have all kinds of excuses that i give myself then afterwards I wish I had - but in the afternoon - nope home from work change and then get on -

Maybe you guys can look at your schedule and set times that each day the treadmill will be for the other one

emoticon Limom2twins

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BLAZINGSWORD 7/26/2014 11:48PM

    Glad you are doing so well. I was reading a spark article that Coach Jen wrote saying in order to lose weight one must exercise 200 to 300 minutes each week for long term weight loss, and to do 150 to 250 minutes a week of exercise to maintain that weight loss.

Comment edited on: 7/26/2014 11:49:09 PM

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HOTPINKCAMARO49 7/26/2014 11:18PM

  emoticon emoticon emoticon emoticon

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Lean and Luscious - the Future

Friday, July 25, 2014

working on my Vision Collage...

  Member Comments About This Blog Post:

DEBIGENE 7/25/2014 6:16PM

    CUTE !!!! and Cleaver !!!

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AJB121299 7/25/2014 5:32PM


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What is Your Favorite Strength Training Exercise?

Thursday, July 24, 2014

I'm just getting the hang of Strength Training.

My upper body is incredibly weak, but I have the stamina of a bull.

So far, I like side lateral dumbbell raises, modified planks, and alternating biceps curls. I remember that "wood-chopping" was incredibly effective.

I'm curious. What strength training exercises do you think work best for you?

  Member Comments About This Blog Post:

DEBIGENE 7/25/2014 8:47AM

    I don't LIKE any of it, LOL wish I did tho'. It would def make exercise enjoyable, maybe one day my mind will change about that.

Checking out PF this weekend.

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Blessings from the Lab

Wednesday, July 23, 2014

I must be doing something right...

My labs from 7/18 have posted:

Total Cholesterol: 175 (down from 214 in April)
Triglycerides: 71 (down from 227)
HDL: 44 (up from 38)
VLDL: 14 (down from 45)
LDL: 117 (down from 131)

Vitamin D, 25-Hydroxy: 27.1 (up from 18.3)

I learned that my greatly reduced Triglycerides means I don't have a lot of spare food digesting with nothing to do except cause trouble.

I learned that my LDL would be considered "near ideal" if it weren't for 2 factors: 1) I am over 60, and 2) both parents had heart disease. Those factors mean that a "good" LDL would be 75. Considering I'm not even halfway to a healthy weight from my April weigh-in, my doctor will encourage me to continue losing weight instead of drugging me.

emoticon I won this round!

My "secret weapon" to reducing cholesterol has been a lot of exercise and eating a double portion of Old-Fashioned oatmeal for breakfast and a healthy bean burrito for lunch. I get about 25 g of fiber a day, and half of that is soluble fiber.

As for the Vitamin D, I take D-3 1000 IU daily. I seem to resist eating enough calcium, so I think I should start using skim milk to make my oatmeal.

Now that I am cleaning up my lipid profile, my doctor will have a clearer view of what else is going on. He'll put on his detective hat and advise what else we should work on.

  Member Comments About This Blog Post:

LYNNIERN 7/24/2014 9:09PM

    Congratulations...looks like that oatmeal and exercise is also helping increase your HDL. Such great progress you're making. You motivation is inspiring.

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XRSIZE16 7/24/2014 11:17AM

    WAHOOO! Wow! What a difference. That has to be pretty encouraging for you! :) Congrats on your healthy choices paying off. Keep it up!

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BLAZINGSWORD 7/23/2014 1:36PM

    I found out the other day some interesting information here on spark, leave off the salt because it will leach out the calcium in your bones.

I am trying to look at my nutrition feedback and see where need to improve, so I have several areas too.

Potassium, magnesium, calcium, and iron. So I made a list of those things that I should incorporate into my eating plan. It's hard to come close to it, but I figure if I eat some of those foods every day or every other day then hopefully I will be that much further ahead and better off.

A lot of protein will leach calcium from the bones as well because it takes a lot of acid to burn up that type of food so to speak.

So you might want to check out your nutrition feedback when you have the chance and then research here on spark or on the internet and find out what foods you should or shouldn't eat to help with the calcium.

Comment edited on: 7/23/2014 1:36:51 PM

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GRANDMABABA 7/23/2014 12:46PM

    My cholesterol was up, but my doctor didn't break it down for me, just said it was fine. I'm hoping I receive a copy of the results so I have a better idea of what is going on. I had just come off 3 weeks of vacation and watching gks. Lots of eating out and I know I had not always selected the best options. I probably shouldn't have had the labs done that next day after our return. Maybe I will ask for another set in a few months. At home I've been eating well and exercising quite a bit so I should think the numbers would be better. Continued success to you!

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