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And so the story goes...

Monday, November 30, 2009

I need to take a minute to vent my frustrations.

O.K., so for one, I am very frustrated with myself and my lack of motivation this past year. I don't know why, but I truly just couldn't get out of my own way.

Finally, I get the kick in the pants I need from a dear SP friend (thanks Jan)... and was really starting to get excited for embarking on a new chapter as this year comes to a close.

So, what happens? My body decides "ha ha on you!" I don't know if it is stress, but my hip went out on me and the pain that ensued was immense. At first, I was really scared. I thought I did something major (that's how bad the pain was). After suffering in pain for a couple of days I decided to go to the doc and to my relief I am told it is merely a pinched nerve. However, there are no guarantees and if it doesn't start to feel better by the end of the week... oh, I don't even want to think about that... I am going to focus on getting better.

With that said, now I have to stay off the hip because any weight on it causes extreme pain. Rest, Ice and Ibuprofen is what I have been prescribed. This bums me out because I want to move. I finally have the desire to move... and I can't.

There in lies my frustration. When I could have cared less about moving my body, I could without any issues. Now that I have the true desire to do something about this weight that I carry around, my body is revolting (I almost feel like it is punishing me for letting is stay sedentary for so long).

I guess I'm having my own little pity party right now. But truly it is more frustration than pity at this point.

This too shall pass... right???

  Member Comments About This Blog Post:

KKKAREN 12/24/2009 10:19AM

    I hope you're better by now and exercising away. Karen

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KATHYMB 12/2/2009 1:05PM

    Sometimes our bodies tell us to slow down by causing aches & pains. Take your recovery slow & steady. I have been using an exercise ball. It helps with support on moves I can't make. ie, kees, back.

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SPARKLE2011 12/1/2009 12:08PM

    I would love to do water exercises, but chlorine and I don't get along. Not sure if it is an allergy, but chlorinated water causes the most intense itching I have ever experienced in my life. And I do love to swim.

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JASMINE235 11/30/2009 8:02PM

    "This too shall pass"

Oh god I hope so

I quit smoking over a year ago and have steadily been gaining weight it's almost like I just can't stop it

Very frustrating and very emotional

You have a physical block that Yes will pass just give yourself time to heal

Mines all in my head I'm not even sure how to get it to pass

Kathymb is right though if you can get in the pool that would be a great way to move without putting pressure on your hip

Hang in there
Go girl go!

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LHLADY517 11/30/2009 7:58PM

    Water exercise is a good suggestion.

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KATHYMB 11/30/2009 6:21PM

    I understand! Take your time to recover. Are you able to do water exercises? That will not put stress on your bones. emoticon

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Just Do It Weekly Challenge... A reminder to myself!

Sunday, February 15, 2009

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"Don't be fooled by the calendar. There are only as many days in the year as you make use of." - Charles Richards

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Well, I didn't have to look far for this quote today. It came via Spark's Healthy Reflections and it definitely got me thinking. Thinking... "What am I waiting for???" I have been in this continual bout of procrastination, inaction, denial (whatever you want to call it)... the bottom line is, I am not progressing. I'm stagnant and at times I am backsliding.

I read this quote and I realized (or maybe I knew, but chose not to acknowledge) that I am not making good use of every day. I am not making time for those things that are truly important to me and therefore I am unhappy.

I don't know if any of you feel the same way, but I am realizing as I take the blinders off that I have to jump into action or I am always going to be in this rut that I am stuck in right now.

Time to make a change. Time to use my time wisely. Time to restart the engines and make progress. Time to get going!!!

Are you with me???

  Member Comments About This Blog Post:

NURSESING 4/28/2009 12:33PM

  I am just starting---again. I read your blog from Feb, and it was like my eyes were opened!! I am a single mom of 2 teen girls (19,+almost 18) I have been guilty of thinking, all their lives,I guess, that they are the most important. That their needs were 1st, that thinking has only given me permission to not take care of me. I am an emotional eater, and there is a lot of stress involved in raising 2 teen girls alone, and stress as a nurse having to work 12 hr shifts now. I take no time for me, I give myself...not much consideration.
You are right in saying that this leave me unhappy, and I need to begin taking care of me, doing what is best for me, making MYSELF important!
I lost 37 pounds last spring/summer. Then we started to have money problems, I had a child in college, and a senior in HS...and there was not the money to follow my diet, and feed my HS senior...she wouldn't follow a diet, and that left me buying the food we could afford, and eating the wrong food for me...I have GAINED 25 lbs back...I WILL START AGAIN!!
Today is a new day, a new beginning, and hopefully, with this group and people supporting me like you have just by writing your blog back in Feb, I will achieve the diet / health I want, need, DESERVE!! emoticon emoticon

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BUSYBRE 2/17/2009 8:40PM

    ... I just recommitted yesterday again ... this is a great team ... your leadership is really helpful too emoticon

what a great challenge - I've just visited 5 sparks people and I'm going to do the next 5 tomorrow. I read some really interesting blogs - again - great challenge
I'm definitely with you ...

Comment edited on: 2/17/2009 8:41:09 PM

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KATHYMB 2/16/2009 12:51PM

    I'm with you too! It is easy to get stagnant & stuck. That little push to do more is a challenge that I know I need. You can do it! I know you are motivated to succeed. Kathy emoticon

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MICHARM 2/15/2009 5:34PM

    I' m right there with you! I am shaking things up with my workouts and making sure I work my hardest at each workout even if it is only a 20 minute cardio workout! I give everything my all and I am watching my portions like a hawk!!!
We can do this and make each day count!
You can do it...I am here with you!

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Can you eat healthy on a budget?

Tuesday, January 20, 2009

No doubt times are tough. People are losing their jobs in record numbers. Money is beyond tight. A common theme I keep seeing is: "I can eat cheaper and feed my family if I feed them foods that aren't healthy." Well, I've been looking around this wonderful site to see what information I can find on eating on a budget... I wanted to share some of that info with anyone out there who thinks it is cheaper to feed their family "junk" foods and that they can't eat healthy on a budget...

Keep Your Stomach --- and Your Wallet Full

Eating Healthy on a budget:

20 Healthiest Foods for Under $1

Grocery Store Steals and Tips

Members Share How They Save Money On Groceries

There are more articles... but I think this is a great place to start. I hope this helps everyone eat healthier in these financially difficult times.


  Member Comments About This Blog Post:

LEEPFROG95 1/31/2009 5:53PM

    Ihave been cooking on a budget for about 4 years now
and the tricks or so easy:

Like when the meat dept marks down meats for SALE that day
I buy and cook and freeze it for another days meal

always buy what ever on sale only on sale.

shop the clearance part of all stores

little things that save alot in the end!!!

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TRAINER_T 1/21/2009 3:15PM


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LOLAGEEK 1/20/2009 1:04PM

    This is a great blog post and timely for some. Families that are dependent on processed, convenience foods may find themselves struggling right now. My husband and I eat cheap and healthy with staples like dried beans, brown rice, wholesome foods, even organic chicken thighs and farm-fresh produce. It is a matter of getting fairly inexpensive wholesome ingredients and working with them in our household.

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10 Tips To Stay Energized All Day

Friday, October 17, 2008

Many of these (probably all of these) are common sense, but they definitely deserve a repeat! I know I can always use a good reminder.

Top 10 Tips to Stay Energized All Day
by Monique Ryan, MS, RD

1. Start the day right. Yes, that means breakfast. Combine a whole grain with fruit, skim dairy, or soy milk, and even add some lean protein to the mix to sustain energy levels throughout the morning. Cooked oatmeal with yogurt and a banana or Lite Mueslix with soy milk and blueberries are good choices.

2. Have a mid-morning snack. Combine a protein and a carbohydrate. It is fine to be hungry mid-morning, so honor your hunger and give your body fuel when it is asking for it. Try yogurt with a peach, low fat string cheese with an apple, or cottage cheese and grapes.

3. Eat lunch on time. Don't push back lunch until you are ravenous. Instead, eat your mid-day fuel right on time to keep your blood glucose levels nice and steady.

4. Boost your mental energy. Nature's nutrition for the brain are omega-3 fatty acids. Add light tuna or salmon to your lunchtime food choices, in addition to walnuts, tofu, and canola oil. Healthy fat keep you feeling full for a longer period of time, so add small amounts to meals and snacks. Some good choices include avocado and almonds.

5. Start the day with moderate caffeine levels and keep caffeine intake modest. While it does increase mental energy, too much caffeine may lead to energy highs and then lows, and it can interferes with quality sleep.

6. Limit processed foods high in sugar. Avoid the office candy jar, treats, and vending machine whenever possible. Processed foods do not provide sustained energy and can result in low-energy moments during the day.

7. Consume foods high in folate. Higher levels of blood folate have been associated with faster and better thought processing. Good sources include lentils, chickpeas, black beans, asparagus, broccoli, avocado, and orange juice. Also important are vitamins B6, found in bananas and spinach, and B12, found in lean proteins and skim dairy products.

8. Have an afternoon snack. If dinner is late or if you have an evening workout scheduled, fruits, vegetables, and low-fat yogurt provide energizing carbohydrate.

9. Consume complex carbohydrates that contain fiber. The fiber allows the carbohydrates to be released more slowly, providing sustained energy. Opt for whole grain bread, whole wheat pasta, brown rice, and whole grain cereals.

10. Stay hydrated. About two-thirds of our body is water, and dehydration can contribute to reduced energy levels. About 80% of the fluid we consume comes from the fluids we drink, and the other 20% comes from foods. Always drink when you are thirsty, and have water available during the day to hydrate regularly.

  Member Comments About This Blog Post:

FROGGEE 8/4/2009 10:55PM

    What a great reminder to stay on the path that works if we want success. emoticon

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KATHYMB 2/16/2009 12:55PM

    I'm posting this list at work. I find I get caught up and forget to eat, causing me to crash or get headaches & overeat later in the day.

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ANDREAJORUSH 12/29/2008 10:16PM

    Thanks for this blog! I need to print it and post it in a couple of places where I'll refer to it frequently. emoticon emoticon

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BEATTHEODDS 10/17/2008 3:45PM

    Thanks for the good tips!! Will be sure to keep them in mind, this being my first

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AMAZINGAMY14 10/17/2008 1:18PM

    Good tips & thanks for sharing.

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Vitamin D Insufficiency

Tuesday, October 14, 2008

I'm having a physical next week, so I had my bloodwork done and it came back with some not so good numbers. My cholesterol is on the high side. That's not a surprise, it runs in the family. The good news is that my good cholesterol (HDL) is high (65).

What was a surprise was my Vitamin D level. According to the results I have insufficient levels of Vitamin D. It's not low enough to be considered a deficiency, but it warrants attention and now.

I've been doing research on this since I received the news. What I have found out is this:

Vitamin D Deficiency and insufficiency is a hidden epidemic
If you live in the Northern hemisphere (above 37 lattitude) you are likely deficient or insufficient in Vitamin D
Low levels of Vitamin D can mimic the symptoms of fibromyalgia and chronic fatigue syndrome
Low levels increase your risk for breast cancer, colon cancer, prostate cancer
Low levels also increase your risk for osteomalacia (softening of the bones) or osteoporosis
Low levels of Vitamin D have been linked with higher risk for having Multiple Sclerosis

Now, we can synthesize Vitamin D in our skin through sun exposure. BUT, we use so much sunscreen nowadays that we don't produce this crucial vitamin. And of course, those who live in the northern hemisphere don't have adequate sun exposure during the cooler months, either. As we get older our ability to produce Vitamin D from sun exposure greatly diminishes. And if you are of darker complexion, you will produce less as well (more melanin in the skin, means less Vitamin D production because melanin is a natural sunscreen).

Most doctors are prescribing 20 minutes of sun exposure per day on skin that does not have sunscreen on it. It has its limitations (see above) ~ and of course if you have/had skin cancer or are at increased risk for skin cancer, this may not be the best option for you.

When someone is already insufficient or deficient, docs are recommending 50,000 iu (that's not a typo ~ it is prescription strength) Vitamin D (once a week) for 6 to 8 weeks. Then being retested. If still insufficient or deficient a second course may be required. Once levels are optimal then the course varies a little. Depending on age the dose can be 400 - 800 iu per day (or more, or less). Recommendations also include getting in 1,200 mg calcium per day with the Vitamin D.

The biggest thing you want to remember, especially if you live up north, is to have your doctor test your levels... BUT have the RIGHT TEST. The test that is recommended is 25(OH)D. The other test has too many false normal levels.

Well, I don't have my physical until next week, so I don't have the prescription Vitamin D yet (the 50,000 IU), so I have been drinking more milk and eating more yogurt (both fortified with Vitamin D) and I have been supplementing with 5,000 iu Vitamin D daily. We'll see if it helps.

CAUTION: Do not megadose on Vitamin D supplements ~ especially because your levels may be fine and Vitamin D can be toxic if you take too much (it is a fat soluble vitamin, so it gets stored in your fat stores). Best bet is to get tested first before you decide a course of action. Of course, you can't go wrong by getting in 3 good dairy servings a day (as long as you aren't lactose intolerant).

This blog is not a substitute for medical advice. It is based on my experience and research. Please do not take it as gospel. Talk with your medical professional and get advice that is specifically for you. This is for informational purposes only and is not meant to substitute proper medical treatment or advice from your doctor, nurse, registered dietitian or other healthcare professional.


  Member Comments About This Blog Post:

FITINNYC 10/14/2008 7:33PM

    What a coincidence! my doctor told me I had this last week. My levels are dangerously low and I'm started taking 50,000 IUs last week. I live in Manhattan and I walk around all over the I'm very surprised. My doctor doesn't know the cause yet but she said she would know more after I've taken the meds for 6 weeks.

Great post!

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BUTTERFLYWINGZ 10/14/2008 7:02PM

    Oh I SO need to get this test - Since I was born & lived in California most of my life, I am sure living in Oregon has been not only a shock to my skin, but a shock to my system, literally, as well! Great Blog! : ) ~Renee

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TERJEGOLD 10/14/2008 6:57PM

    I love that you do your own research. That's always the best way then let the doctors verify what you have uncovered.

Your info on Vit. D is timely because just this week the medical field has suggested that the minimum dose of D be doubled for kids. I wonder if it's because we have been doing Too good of a job with the sun screen.

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CHERYL070797 10/14/2008 5:16PM

    Very nice article, I too live in the north and am deficient in Vitamin D, my dr has me on the weekly pill. Was nice to know all the things that could happen if I keep forgetting to take the pill

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SEEHOLZ 10/14/2008 2:08PM

    Awesome info! Ironic, but my MIL just told me to make sure to buy some of it and take it regularly! I will so take her up on it, since I always have chronic fatigue in the winter!

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SHAWNATONY 10/14/2008 1:48PM

    Super BLOG and info! thanks A TON!!!!!!!!!!!!!!

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