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WILLBOYWONDER's Recent Blog Entries

Missing in Action

Monday, September 12, 2011


Over the past few weeks, Iíve been noticing the number of my SP friends who have been missing in action. I realize that we lead busy lives, as I certainly do. But I also notice that those people who are consistent with SP and who keep up with their logging and who keep up with all the SP points tend to be much more successful than those who donít. In addition, in talking with some people who disappeared for a while and now are back, every person I talked to has told me that it was shame that kept them away - ashamed because of their lack of success.

I hope that anyone reading this will realize that there is no reason to be ashamed just because your success is not as great as youíd like for it to be. We all are different and progress at different rates. Our bodies are different, our metabolism is different, our drive and willpower are different, our energy level is different, and consequently, our results are going to be different. Sometimes, I know it can be frustrating. You count your calories, kick all the sugary and greasy foods, and you increase your intake of fruits and vegetables and whole grains and you get in more physical activity yet the number on that scale STILL hasnít moved in weeks. I get it. But donít let that be a reason to get discouraged and quit. What do you think happens if you throw in the towel?

So, hang in there and keep up with what youíre doing and remember, there are many measures of progress besides the scale: blood pressure, glucose level, cholesterol, and the way your clothes are fitting are just a few of them. Be inspired, and even if you arenít losing like you want, youíre still successful if you also arenít gaining.

ďQuitters never win, and winners never quit.Ē

  
  Member Comments About This Blog Post:

BAREADER 2/13/2012 11:46AM

    Great, possitive blog. Where are you, by the way?

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GSUHR03 9/14/2011 9:32AM

    Great post! I was MIA for almost 2 years but still led a rather active/healthy lifestyle. I'm back in the game tho to hold myself accountable. Weight isn't everything, the way you feel about yourself when you put on the pair of jeans from last season and they magically fit again, the little compliments, that's what really helps keep people going. Great to see you doing well.

I started insanity 2 days ago and let me tell you it is a slap in the face. If you are looking for something different cardio/plyo wise check it out!

Cheers!

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-PAULA 9/12/2011 7:12PM

    Great motivational blog. Thanks for posting!

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MONETRUBY 9/12/2011 4:44PM

    Great blog! I've noticed that, too-a lot of folks become silent, or even delete their sparkpages. I always wonder what happened, and how they're doing.

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LADYDI2049 9/12/2011 2:11PM

    This is a very nice, supportive and encouraging blog. We all get down on ourselves way to much and it is the support and encouragement of our SP friends that help us get back on track. So everyone hang in there and be present on the boards.

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Are You B12 Deficient?

Monday, August 29, 2011


Many people who change their diets and begin eating more healthfully often end up with a deficiency in B12, an essential vitamin for optimal health. B12 is common among red meats, poultry, fish, and dairy. But if you want to cut down on your saturated fat intake, you may decide to cut down or eliminate these foods, which can cause a B12 deficiency. It is important to pay attention to changes in your body so that you can identify the symptoms right away. The symptoms are many, and may include fatigue, changes in vision, shortness of breath, problems with memory, changes in mood, or paleness.

Since the physical changes in your body are gradual, you are likely to have a chronic case of B12 deficiency by the time you notices any of these symptoms. So, I recommend that you get what is known as a ďComplete Blood CountĒ test, or it's also called just a CBC test. It measures the concentration of white blood cells, red blood cells, and platelets in the blood. It will help your doctor determine if you have vitamin deficiencies commonly associated with those who restrict or eliminate red meat and dairy, such as vitamins B12, B1, B6, B2, iron, A, D, protein, and other common vitamin deficiencies. Another good test is the Comprehensive Metabolic Panels, or the CMP, that measures concentration of potassium, calcium, iron, and sodium. The CMPs also measure glucose levels, thyroid levels, Endocrine functioning, and a check of your cholesterol.

These tests are not always done, and you may need to tell your doctor to perform them. Itís a good idea to have them done during your annual physical. As with all maladies, early detection is key. So, pay attention to your body and get your regular check-ups.

For more reading on B12 deficiencies, check out the following Centers for Disease Control website:
ods.od.nih.gov/factsheets/vitaminb12

  
  Member Comments About This Blog Post:

7WORSHIPS 5/30/2012 7:18AM

  Thanks Will,
Your blogs are always so informative, especially to those of us trying to pursue a vegan diet. I was feeling tired and went to see my doctor. She ordered blood work, including a CBC. She was very pleased with my glucose, cholesterol, blood sugar, TSH, protein, etc, but the CBC results indicated I have anemia. My doctor ordered additional tests - ferritin, B-12 and stool, but all these tests came back okay. SHe indicated I need to take an iron supplement. I already take a B-12 supplement. However, I was taking a mufti vitamin without iron and iron was not one of the nutrients that I tracked on my spark nutrition page.

Lesson learned - it is not enough to just cut out meat, fish dairy, etc. I have consciously plan to eat a balanced diet that includes ALL the nutrients I need.

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KATINSL 1/27/2012 9:20AM

  Thank you so much Will!! I called my Dr's office this morning and ordered the scripts for the CBC and CMP. I would never have known what to ask for. I can't thank you enough!!!

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FREDM39 12/30/2011 5:47PM

    Thanks for posting this information. Today I learned that I am B12 deficient and I have to believe that it is because I went to a vegetarian diet, almost totally eliminating red meat. I am just learning of symptoms, some of which I have exhibited without realizing what was causing the problem. So, I will be altering my diet to add more red meat and also, at least short-term, taking the 7cc of B12 orally as recommended by the doc. Thanks again for making this information available.

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PROVERBS31JULIA 9/12/2011 1:29PM

    Hi Will -
I've had to watch some of this myself - and I recently got me some Vegemite here at a local store (World Market)...it's supposedly one of the top vegetarian sources of B-12. Have you tried it yet? Its' ummm a very interesting flavor!! I also saw this website http://www.healthaliciousness.com/a
rticles/Top-5-Natural-Vegetaria
n-sources-Vitamin-B12.php but for vegans, they might wish to check out http://www.healthaliciousness.com/a
rticles/vegan-food-sources-vita
min-b-12.php . Wasn't sure if you were aware of those sites already? I like sharing this type of info as I learn more too - we're both kinda like that! ; -)

Take care!

Julia
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MONETRUBY 8/29/2011 7:32PM

    You always have such useful, important information in your blogs. Thank you for letting us know about this. When I head to the doctor the next time, I'll have to get this checked out.

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LADYDI2049 8/29/2011 11:14AM

    Very good information Will, this nutrient is so important and often lacking especially if you follow a plant based diet. My suggestion is that if you consume minimal animal products you should be taking B12 and not wait for symptoms to develop. You presented the information very well and it is an important topic. Thank for posting it.

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What Is Gout?

Monday, August 22, 2011

What is Gout?

I always wondered about gout but never took time to learn about it. When I was very young, that's a term I always heard but never fully understood it. My dad has it. My grandfather had it. Several living and now deceased people in my family suffered from it. I kept thinking that it must be hereditary, so I figured Iíd look it up and check it out thinking that I might end up with it one day.

In the arthritis family, gout is marked by pain and inflammation in and around the joints, like fingers, toes, wrists, and so forth. My research has shown me that oftentimes, it can affect a single joint but in more chronic cases, it can affect many different joints. I was happy to know that although a person can have a propensity for gout based on family history, like many other conditions, lifestyle can play a huge role in it and it isn't necessarily herditary. People with gout, caused by a buildup of uric acid in the body, often have other conditions such as obesity, kidney disease, diabetes, and some blood cancers, or they consume large quantities of alcohol, red meat, or eat foods high in fats and sugar. Itís more common for a man to get gout, but some women can get it too.

Diet and exercise can make a big difference. Persons with a diet high in fiber and low in saturated fats are less likely to get gout. This is yet another reason why I maintain and am supportive of a vegetarian and vegan lifestyle, because another way to describe a vegetarian/vegan diet is a high fiber-low fat diet.

There are lots of great resources about gout. Look them up when you have time. You can look at these, for starters:

www.ncbi.nlm.nih.gov/pubmedhealth/PM
H0001459/


www.nlm.nih.gov/medlineplus/gout.htm
l


arthritis.webmd.com/tc/gout-topic-ov
erview


  
  Member Comments About This Blog Post:

PROVERBS31JULIA 9/12/2011 1:34PM

    Hi Will -
my father-in-law had gout nearly all his life (he died at the age of 93 so I don't worry too much about him having too much fat in his diet!!), and it was always worse when he'd been eating a lot of red meat. His go-to cure was CHERRIES - it didn't matter if fresh, preserved, frozen, jelly, jam, pie filing, he would go through cherries.

As I learned about gout reading up a lot over the past 15-20 years, I realized I probably was at risk for gout myself - but since I have always loved Cherries, I guess I never had a problem with the gout because I'm always eating cherries!!

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so next time you are tempted by a luscious cherry cheese cake - dig in! the gout you prevent might be your own!!

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Julia

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MONETRUBY 8/22/2011 7:55PM

    Very interesting. Thanks for sharing!

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ONICAM 8/22/2011 1:34PM

    My step-dad has it and my grandfather had it at the end. I have a hard time figuring safe foods out for my step-dad because he has gout, high blood pressure, hypoglacimic, rhymitod authritis, and high cholestorol.

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-PAULA 8/22/2011 1:15PM

    Thanks for the information. I am trying to help my mom understand this as she was told by a doctor last year she had gout.

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REBELBLITZ 8/22/2011 1:06PM

    Diet does contribute to gout! Good for you for doing the researdh and for staying healthy!

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LADYDI2049 8/22/2011 12:56PM

    Good information Will, diet is important and fruits like pineapple, grapes and cherries help lower the uric acid, but to keep it from building up in the first place foods high in purines should be avoided. Some of those foods are: game meats, scallops, asparagus, dried beans, mushrooms and peas, these are the most common. It is important to be educated on health issues that run in families as most can be prevented when you know ahead of time.

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Exercise At Your Desk!

Thursday, July 28, 2011

A lot of people with desk jobs sometimes say they donít get the chance to exercise the way they want to. I can relate, because I sit behind a desk all day. So, I know it can be a challenge. However, I have been researching some simple exercise tips to teach the beginner exercisers in the class I teach at a community center, and wanted to share my tips here. These are things you can do with very little equipment. All you need are a chair and a 5 pound dumbbell. If a dumbbell is not available, use a 20 oz water bottle.

I happened to like repeating an exercise for 15 repetitions. If that is too many for you, start out with a lower number and work up to it. Also, if possible, lock the wheels to keep the chair from rolling. If you can use a chair without wheels, that is preferable, or place an object behind the chair to keep it stable Ė oh, and donít worry about looking silly. I know you may feel more or less comfortable with some of these at work, especially if you are kidded by your co-workers. But, just like with a new outfit or a new hairdo, people may look at you funny when they first see you doing it, but over time, they will get used to it, and if they donít, then my motto is, oh well. Itís THEIR problem, not mine.

Okay, now for the exercises:

Leg Extensions Ė I like these because they can help exercise your quadriceps and thigh muscles. Sit straight and tall and extend your left leg, holding it for 3-4 seconds and lower. Do 15 repetitions then repeat with the right leg.

Leg Bends Ė good for your thigh, abs, and hamstrings. From a seated position, stand just slightly, hovering over your seat with your arms extended in front of you. Hold for 3 seconds then sit back down. Do 15 repetitions.

Double Leg Squats Ė this can help your legs and your lower back. From a standing position, squat down over your seat without actually sitting down. Do 15 repetitions.

Single Leg Squats Ė From a standing position, raise one leg and lower yourself over your seat without actually sitting down. Do 15 repetitions then switch legs.

Overhead Arm Lifts Ė From a seated position, in one hand hold your 20 oz water bottle (or dumbbell if you have one) and raise it above your head for 15 repetitions, then switch hands.

Arm Curls Ė From a seated or standing position, hold the water bottle or dumbbell in one hand and do curls. Lower your arm for 15 repetitions then switch arms.

Breathing Exercises Ė Breathing exercises can be very important for relaxation and optimal heart and lung functioning. Place your hands in your lap and close your eyes to help you relax. Slowly Inhale through your nose (counting to 7 as youíre inhaling), hold for about 7 seconds and slowly exhale through your mouth (counting to 7 as youíre exhaling). Repeat 3 times.

See, exercises donít need to be structured or as if youíre doing work. If you are creative, you can get in some exercise wherever you are. Just do it!

  
  Member Comments About This Blog Post:

JENNJO322 3/30/2013 2:48PM

  Good tips

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CYNDERRELLA 5/8/2012 8:57AM

    thanks for sharing

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DANALMILLAN 3/30/2012 12:41AM

    Love the ideas as I sit behind a desk 12 hours a day 5 days a week! Thank you emoticon

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MONETRUBY 7/30/2011 12:02AM

    Really good tips and exercises. Thanks for posting!

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LADYDI2049 7/28/2011 11:40AM

    Very good advice, the exercises are very doable. Thanks.

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KPDRMNG 7/28/2011 11:11AM

    thanks for sharing, myself I like to do seated ab crunches.

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Spinning Class

Wednesday, July 27, 2011

If youíve ever thought of taking a Spinning class, I recommend it. I am in a class at my gym two days a week, and I love the results Iím seeing. Many gyms will let you sign up for the classes they offer (for a fee, of course) without actually joining the gym. Some local recreation centers and YMCAs also may have classes. But I really support this for quickly strengthening your legs, abs, and hear and for burning calories efficiently. But there are some things to keep in mind before you do.

1. First, be sure you do your stretching exercises before hand, particularly your legs. Some muscle cramps and soreness cannot be avoided, but proper stretching and warm-up exercises can help minimize the effect.

2. Second, adjust the seatís height and angle to suit your comfort level. The seat should allow for your knees to bend at a 25 degree angle.

3. Next, adjust the handlebar height so that you do not encournter undue stress and strain on your neck and back. In most cases, it should be about the same height as the seat.

4. Last and most importantly, donít overdo it if you cannot keep up with the rest of the class. Pushing yourself is encouraged. But donít push too much and cause an injury. If you have to slow down your pace, do so and pick it back up if you are able.

A good instructor will help you with these and other great tips to make it a pleasant experience for you. But just like in grade school and college, some instructors are better than others, and you may need to take charge of your fitness and not rely on the instructor if he or she isnít too attentive.

I enjoy Spinning and wish I had done it sooner. If you have done it, Iíd love to hear what you think.

  
  Member Comments About This Blog Post:

MARGARITTM 7/27/2011 1:29PM

    I like spinning too - Plan on doing quite a bit this winter. right now outside for me

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