Wednesday, November 02, 2011
I have posted pictures on my SparkPage of me at 161 and 150, which is my current weight. Check them out. Tonight I got a body composition analysis done. The kind with the calipers. Rachel, a very energetic kinesiologist eat the Y did the measurement. She came up with a 28% Body Fat Composition. She recommended for me, at age 52, I should shoot for 23-24%. That doesn't sound too hard. But maybe it is? She said the only way to change the number is to gain lean body mass. Strength Training is key. So I will ramp up my ST routine.
My cholesterol is pretty good. Total Cholesterol is 206. (should be under 200)
My triglycerides are 82 with a goal of less than 150! (My trigly. at one point were 1300, when I weighed 210.) My HDL is 70,( should be greater than 40-50) I'm proud of that number too since it used to run low. My LDL is where the problem lies, it's 120 and should be under 100. Gives me something to work on.
My blood sugar is 88, but then I've never had any problems with it.
The other day I read one of the warning labels on my thyroid medicine that says to take this medicine 4 hours before vitamins (calcium, zinc, and iron) But I've been taking it at the same time as my vitamin. Maybe that caused the thyroid med to be less effective,(since those minerals bind with the medicine causing it to not be absorbed in the body as well) meaning I could be hypothyroid, which can cause trouble with weight loss. Ive been losing at a rate of 1/2 lb. every 1 to 2 weeks. So I changed my vitamin time. We'll see if that makes any difference.
Monday, October 31, 2011
I found out through the calculator that uses resting heart rates, what my Target Heart Rate should be for cardio.
When I walk, my HR is not quite within the zone, by about 7 BPM under. This really discouraged me. I walk 3-4 times a week and sometimes more. I thought this was an aerobic work out for me, but now I see that it is not.I get breathless when I talk and light headed after 45 minutes of walking, so I thought I was doing ok. Sunday my wonderful supportive hubby took me for a walk. I needed to be "taken for a walk" because I was discouraged and didn't feel like it. We did 5 miles. I told him about my discouragement and he said I get more out of my walk than that. It may not be my Aerobic workout, but it helps my mental health and my strength, esp. my back which is weak. It's also supposed to be good for the heart, even at slower heart rates. I felt better. But now I still need to be sure to get my swimming and circuit DVD workouts in.
Good news, Today I reached the 150 mark. I never thought I would see 150 again. Now I can't wait to see numbers in the 140s!
Monday, October 24, 2011
I had a better day! Yay! The past few days I've felt depressed so I'm doing what I can to rescue myself before it turns into depression. I know, since I'm bipolar that I don't have a lot of control over this, but there are steps I can take to help myself. One thing is to simplify my schedule. I've been going in a million different directions and that will set me up for mania. Or I'll get depressed from being overwhelmed. I need to take charge and put on the brakes. I adjusted my work schedule. Fortunately the 90 year old woman I am companion to is flexible. I can't do much about my other part-time job. The schedule is all over the place, but until the Christmas rush I will be having three nights/weekend slots to work. Then there's the issue of my boredom with lunches I pack. I am going to go through my Hungry Girl cookbook to find some yummy alternatives. I also am spending a bit too much time on this site. I will limit myself to the things I find most helpful. Any suggestions on where you spend the most time would be welcome. I need to go for what's less time consuming and what is most beneficial to getting healthy.
I like recording goals, and tracking, Reading blogs, spinning the wheels, etc. I'd love suggestions.
Just to give you an idea of how down I feel. . .I didn't get excited when I lost a pound today. I wasn't expecting more, I just wasn't into it. But as I said , the day turned around and I ate well today and took a 75 minute 5 mile walk in the beautiful weather.
Sunday, October 23, 2011
I had a great time with my hubby today when he asked me to take a walk with him. He had the idea to take our walk at a park that is situated around a lake. The path goes around the lake through the woods. We still have most of the leaves on the trees so it was shady. There are plenty of pines so a nice ground cover of needles. It was in the 60s so it was great walking weather. We have beautiful blue skies here much of the time and hidden in the trees I felt cozy, yet for some reason when we finally came out into the open I was able to sigh in relief, I realized I feel cheerier and more energetic out in the sunshine. I grew up in Wisconsin and we had plenty of cloudy weather. It was gray most of the winter. Now that we live in NC, I'm spoiled by the nearly constant sun and as I said I really am affected by it. The days are getting shorter and the sun climbs not so high in the sky. For years I suffered from depression in the fall, but in the past 6 years I've been fine. But just recently I've had a few days of the blues and it is reminiscent of the years past when I got severely depressed. But this shouldn't turn into a major depression. I have structure to my days and I have purpose as I strive toward my goals. And I know that if I do get depressed I will find supportive Sparkers to give me a boost!
Friday, October 21, 2011
Ending the day feeling positive is a surprise for me today.
I've done well, felt positive and energetic since I started with SP July 26th of this year. That's almost 3 months. A great start.
Then this morning I was discombobulated for some reason. I could blame it on not losing much weight in that amount of time (8 Lbs.) But I don't think that's why. I could blame it on the change in seasons, but I love cooler weather, so that can't be it. I could blame it on not getting a good night sleep, but I did get 9 hours last night and that's my healthy amount. I suppose I could just be running out of steam, losing my momentum.
I've exercised every day since I began. I haven't been able to let myself take rest days for fear of losing momentum. But that could be the thing that is causing me to lose steam. I also, two weeks ago, lowered my calorie intake by 200 calories a day, hoping that would be an adjustment that would allow more weight loss, but all I read about is how people do better when they increase their intake. It is counterintuitive to me to add instead of subtract calories. But maybe i need to readjust that back up.
I've decided to have my body composition analyzed. At the Y. I figure then I can check that periodically to see if I make progress, instead of depending on the fickle scale. My measurements are improving to be sure, and that is the one thing I'm now relying on to spur me on.
After feeling out of sorts today, and not swimming as planned; not doing my DVD as planned after i decided not to swim; I ended up going out for a half-hour walk, 2 miles, I checked my heart rate to see if i was hitting my THR and I was, so I had reason to feel good about my walk, . . .but I still felt "off".
Then it was dinner time and i was dreaming about just having a strawberry milkshake. Not a smoothie or a protein shake but an ice cream shake. As I was wrestling with this I remembered reading someone's blog recently. They said they decided not to throw out the whole day just cuz it started out poorly. Salvage it. So I let myself start thinking of the healthy dinner I could have within my calorie limit for the day and I came up with a plan. I had a chicken sandwich and I did have ice cream, just not a big ol shake. . .. .instead I had a little soft serve cone.
Now I feel good about my day. I had a victory. . .I didn't trash the whole day on account of a poor beginning. As I look back I can say that I really need to not be so hard on myself. . . everyone has an off day now and then. It's what we do with it that matters.
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