W-INDY   4,199
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Making Changes

Sunday, September 16, 2012

I realized that I was staying too busy, with the groups I have started here in the building where I live. I also admitted to myself that my best friend here is also my worst friend, because she is so negative and has started putting me down and making fun of me.
So I quit going to the groups and avoid the negative person==altho she did infringe on my serenity while I was in the laundry room the other night.
Anyway, it is SO freeing to have my time to myself. I enjoyed this weekend! I worked on cleaning and tidying up my apt. I walked outside with my doggie, and took time to enjoy looking at the clouds. I am not feeling so MUCH like a tumbleweed.
This is the first time in my life that I do not have responsibilities to other people. And I am 60 years old! Wow! That's a lot of time taking care of other people!
So, I am just being quiet and listening for the rhythm of my life and my heart...

  Member Comments About This Blog Post:

BEEJAY49 9/17/2012 5:15AM

    I haven't seen you for a while, glad to see you here! :) I sure know what it's like having responsibilities to others all the time. I'm glad you can finally get some time to take care of you. :) HUGS!

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Need Advice! How do other ppl cope with heel spurs and tendonitis?

Friday, April 06, 2012

My foot dr. was not much help...I have lost 47lbs mostly by walking with my little dog...But every step is so painful...more painful now than it was a few months ago. I have tendonitis in my right heel and the xrays showed 2 bone spurs on the same heel.
He said, no going barefoot at home, no wearing flip flops, and buy something to put in the heel of my shoes...
How do people cope with this pain, when you need to exercise, but each step is painful? I'm discouraged!

  Member Comments About This Blog Post:

SOCKMONKEY12 5/13/2012 2:37PM

  Good info.

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HI_MISSY 4/6/2012 1:08PM

    The stretches the other suggested will help immensely, as will ice. Add some non-impact exercize in a few times a week. Make sure you are wearing good, supportive shoes. The main thing that has helped me has been inserts - I use an insert for my shoe called Powerstep Pinnacle orthotics - they are only around $20 on Amazon and they have helped a ton. Good luck - and congratulations on your progress!

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WENDYSUE72 4/6/2012 11:42AM

    I have a severe case of achilles tendonitis in both heels. I did 6 physical therapy sessions and well there was some relief from the medication they applied, but it was so short lived it wasn't worth it (a matter of a couple hours). Consider different shoes. I was wearing Reebok's and switched to Nike's. Add a heel cup to your shoes. A little lift and cushion helps a lot. Consider buying a split to wear at night so that you can not point your toes, but keeps the foot flexed all night. STRETCH!!! I stand with my toes on the edge of the steps and let my heel hang off and stretch the tendon OR I put my toes on a chair again letting my heels hang off and put my hands on my knee and gentle push down with consistent force so that I can feel the tendon stretching. I use an elliptical. It stretches out the tendon and doesn't have that constant pain of your heels striking off the pavement. After I am finished I ice my heels. In the last few weeks, I have been doing more and more walking and the pain is less and less.. I am up to about 45-60 minutes daily.

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KARENDEE4 4/6/2012 7:55AM

    How about swimming? Would that help? I also had heel spurs but no tendonitis problems.

Maybe a sports orthapedic doctor would be more help? They might deal with this stuff more

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BEEJAY49 4/6/2012 4:10AM

    I don't have heel spurs, but I do have plantar faciitis. Icing the area and the exercise that Stubbskid mentioned should help and also try either the gel heel insert or an arch support. I use the arch support and it helps so much.
No tendonitis here, but I know many who have and they say the only thing that really helps that is a cortizone shot. I won't guarantee it though. I hope you get some relief soon. Hugs!

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STUBBSKID69 4/6/2012 3:23AM

    I'm sorry that you are in pain. I can totally relate to that. I broke my left ankle twice growing up and it never healed properly. I have really bad arthritis in that ankle, tendonitis and a bone spur. Having super large flat feet also doesn't help.

I love my foot doctor and he has suggested several things that have really helped. I bought a good ankle brace from his office. It wraps around your foot, laces up like roller skates and also has velcro for extra support around my ankle. I wore that until my ankle could heal. I haven't needed to wear it for a long time.

He also suggested doing stretching exercises on my ankles BEFORE I get out of bed in the morning. The ligaments tighten up while you are sleeping. Stretching them out will help with the pain. Rotate your ankle in both directions while you are laying down. Bend forward and back very gentle and slowly. Repeat this when you first sit up and your feet are hanging over the side of the bed.

I know you said you like to walk with your dog but swimming or water aerobics is a great form of exercise for people with feet problems. I also have a brace for my ankle that I use in the pool.

Good luck and I really hope you find some relief.

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LATTELEE 4/6/2012 1:38AM

  ESWT, a non-surgical treatment. I was in terrible pain for 2 years. I had this treatment on both feet 3-4 times. That was 5 years ago, NO pain since. A miracle! Check it out, on the web, and lots of foot specialists do it now.

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Tuesday, March 27, 2012

OK....I goofed up when a crisis clobbered me! Now I need to get back on track...I'm feeling overwhelmed---there are so many things I need to do!
I read on SparkPeople that I need to take Baby Steps...so...
**Question 1....what is going to be my first baby step?
**Question 2....What can I do (when I am addicted to sugar) when my friends bring candy, cookies, cupcakes, muffins, etc. to our bi-weekly card games?
a. tell them to cut it out?
b. take something of my own to nibble on?
c. stop going to games nights?
**Question 3....How can I go back to eating mostly fruit and vegetables here at the end of the month, and all I have left is rice and potatoes, bread, and apples? Well, I do have some chicken and turkey bacon and some split peas to cook...and some cans of spinach and some fresh spinach and one yellow squash and half an avocado, and lots of tomato sauce, some whole grain pasta, which tasted rubbery when I tried to cook it before, a little bit of celery, and a little bit of carrots...oh, and frozen carrots and frozen corn and canned blackeye peas...what meals can I pull together from all this---without overdoing the carbs---and making sure my proportions are right?
**Question 4....Since I lived on a very limited income, what do I need to buy next week...How can I stretch my budget and still eat right? I was doing it before...oh, why did everything have to get so messed up and confusing just because I am grieving? emoticon
**Question 5...I need help...Who can I ask to help me plan next month and survive the rest of this week?
SO...I was feeling very confused and overwhelmed, but figuring out the questions is the first step to solving problems, right?
ALSO---It REALLY helped me to post on my profile page, a picture of myself last August, when I still weighed over 330lbs....and post another picture of me now that I have lost 47 lbs...even tho the scales show I gained 4 of it back last week...a before picture and a comparison of now...and I can REALLY see a difference! YAY! This is great!
SO...I know I catastrophize....my therapist says I am "The Queen of Catastrophe!" LOL So all is not lost, no, just one setback doesn't mean I will never lose weight again...I just need to figure out my baby steps and deal with my grief and plan how to do things differently, using the new things I have learned this month...
But for now, I am tired and I need to go to bed...things will look much better in the morning!

  Member Comments About This Blog Post:

LADY51 3/27/2012 5:01PM

    I would make something healthy, like bake something and bring it and only eat that and maybe one of theirs that you figure is not outrageous in calories.

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BEEJAY49 3/27/2012 4:20PM

    My dad told me something a long time ago when we have a loss in our lives...I've lived before without them when I didn't know them, and I'll live now that they have left. Again..one day at a time. :)
It it were me going to the card games, I would bring my own healthy snacks and eat those. I'm sure if you told them you needed to back off the sweets, they would understand. :)
You could probably make a nice soup out of what you have left for the rest of the month. :) I've just grabbed things left over and put them together in a pot and it usually comes out pretty good. :)
We all have set backs in our lives from time to time, and I know you can move forward from this one! Love you! HUGS!

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KARENDEE4 3/27/2012 8:51AM

    I agree baby steps work! You have all the questions now find answers for yourself.
You can do it!!

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Things I can learn from this relapse into former eating habits...

Thursday, March 22, 2012

I will recycle this relapse! Look at the facts and see what I can learn from them...What did I do differently?
1. I barely ate vegetables at all, and the only fruit I ate was a banana in the morning.
2. I skipped one meal a lot of days...one day I never ate a meal at all--just snacked.
3. I drank a LOT of diet soda...I am always thirsty and have dry mouth, and usually drink a lot of water all day long...but I turned to diet soda more than water...and research shows it can work against you while you are trying to lose weight.
4. I stopped getting 8 hours of sleep.
5. I had a personal crisis which has made me feel like I'm tumbling downhill...
6. Some days I missed my personal prayer/meditation time.
7. I didn't plan my meals or snacks, and was overwhelmed with making those decisions this week--so my mind was blank when I went hungry to the kitchen...
8. I weighed myself too much and was discouraged.
9. I stopped walking the extra distance I was getting used to.
10. My right foot and heel hurt a LOT when I walk.
11. I didn't do a thought log whenever I was upset, like I learned to do in my support group.
12. I didn't tell anyone how I was feeling.
Whew! That's a LOT things I did differently! I can't believe how many changes I have made over this year, which helped me lose that 47 pounds...
NOW I can use this information to "recycle" this relapse, start over again in the morning...All is not lost...I can come out of this stronger and better prepared than ever before...
I do believe the biggest change in my losing weight happens in my head!

  Member Comments About This Blog Post:

COOKINGIRL 11/18/2012 9:27PM

    I know this comment is some months after you posted it, but I found it after searching 'relapse'. Your blog was really helpful today. I just re-committed to SP (and re-set my weight/goal) after not tracking for about 3 weeks. Luckily the weight gain was less than 5 lbs, but the mental voice was pretty harsh. Why is it we are our own worst critic? Anyway, I love that you "recycled" the learning - writing out what led to the relapse and what you learned. Thank you, thank you, it has really helped me to get it all on paper. Best of luck with your continued journey.

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MELLISOND 4/30/2012 9:00AM

    Thank you for sharing your experience. I just had a relapse and did a Spark search. Your blog is one of the first resources that comes up. I hope all is well with you and you are continuing on your journey to good health.

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LADY51 3/23/2012 9:16AM

    Hey W-INDY, I thought I was reading my life right here. That is exactly what has been going on with me. Hang in there, you will get back on track. That is what we all are here for, to cheer each other on or to give a shoulder to cry on. I am here for you. You described me to a tee.

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I see progress, and I feel elated sometimes...which is amazing!

Friday, March 02, 2012

I went to the Y again yesterday, and again was able to move in the water constantly for 60 minutes...I had such a wonderful time, moving gracefully thru the water---and I could go fast! Awesome! And all without pain! This is remarkable for me, since out of the water, it hurts a LOT to walk...I see I have more energy, and feel more positive and hopeful--and feel more confident I can do this---get healthy...I found out I lost 4 more pounds---in 4 weeks--I know that's not a whole lot, but it shows I am doing some things right! There were days I did not eat right, and there were days when I did...and some days I ate right a part of the day and another part of the day, I did not eat right....
My new goal is to even things out---eat right mosts days...I still have a dessert on Wed night for family supper, and I have a candy bar Friday night (movie night)...that helps with the cravings for sweets...I want to read more about how to break this addition to sugar and carbs...is it even possible? I don't know at this point, but right now, I am thrilled...and I got a new hair cut, too! Yay! I love SparkPeople! And I love being able to feel hopeful! YAY!

  Member Comments About This Blog Post:

MISSLISA1973 3/5/2012 12:55AM

    I'm so happy to hear that your water work is working out for you. That is just wonderful! Congratulations!

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COWGIRLENUF 3/4/2012 4:38PM

    Nice job! It's all the little bits that add up to change, and you're doing it! emoticon

It's wonderful that you can move in the water without pain. emoticon

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GOPINTOS 3/3/2012 9:12AM

    You are doing amazing!! Will enjoy watching your progress!! emoticon

Smile & Enjoy the rest of your Day!
Melinda (GoPintos)
Dr. Oz Show Fans

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BEEJAY49 3/3/2012 4:28AM

    Yes it is possible to break the addiction to sugar and carbs. But..if you cut them ALL out you will crave them and possibly binge, so take it slow and easy. :)
You are doing a great job. Losing only one pound a week isn't bad at all! Sparks suggests you should lose no more than 2 pounds a week to do it safely, so you're doing just fine! :) Keep up the awesome work! HUGS!

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