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My knees are stiff and sore today, any advice, please?

Monday, October 11, 2010

I ended up hiking a bit on Saturday.
I am usually a walker, but ended up climbing some hilly areas. Good exercise, right!
I didn't have my best walking shoes on, so that may be to blame. I also have had issues with my knees swelling and getting stiff and sore. I always say it's my age (51) and the big fact that I'm overweight. They had been feeling better since I came here to Spark People and have been walking regularly.
I really think the climbing was what caused this round of issues for me.
So I asked for tips and help on the Message Board today...and I have gotten some good advice:

Stretch.
Walk lightly.
Ice the joint with frozen peas or corn.
Take a pain reliever like Ibuprofen.
Do knee strengthening exercises. (I think this one is BIG!)
See my doctor if it persists.

I am hoping this is short-lived.
About a year ago I had issues with my knees because I was standing in one place for a longer period of time than I was used to at work. I tried compression sleeves on my knees to push the fluid out. I might have to dig those out again.

So today I am real mindful of my activity. I don't want this to be an excuse NOT to exercise. I did my 45 minute/3mile Leslie Sansone DVD this morning, but wasn't as committed to it as usual. I will stretch and walk outdoors yet today, too. Just took some Ibuprofen for the inflammation.

Have any of my Spark Friends dealt with knee issues and what have you done to help improve them? I know losing the weight is a big help...and I want to stay focused on that path.

Thanks!

  
  Member Comments About This Blog Post:

REBELBLITZ 5/22/2011 11:44PM

    Yes, I was having knee aches about 6 months ago. I would have to take an ibroprophen to be able to sleep. Then I read the book titled "You are not ill, you are thirsty". I started drinking more water and made sure that I drink the water all day long. I also made sure I drink a large glass of water before going to bed. I drink water when I get up to go to the bathroom when I sleep. Within a short time of upping my water, I no longer had knee aches. Seems that the cartiledge in the knees/joints actually dry up due to not having enough water.


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REEDSKI 10/12/2010 1:51AM

    Everything you listed sounds like it will be helpful.

I do know that since I've lost weight my knees don't hurt as much as they used to. I thought I was doomed to knee pain for life but while there may be some slight pain it isn't all consuming like it used to be.

When the top of my foot was bothering me last year I did the Wii Fit for several weeks. It wasn't as strenuous as the Leslie Sansone DVDs. (I know super avid exercisers that do really intense cardio would laugh at me for calling Leslie Sansone strenuous but she is for me. Her DVDs are, for the most part, low impact and that is the only way I can exercise.)

I don't like taking pain relievers but when inflammation is involved that ibuprophen is a miracle drug!!!!

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EMAVERICK 10/11/2010 10:45PM

    I hope it is short lived too for you. Maybe it is just the muscles.

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ROSEWCI 10/11/2010 7:34PM

    Sorry you're hurting my friend! If you're really hurting, please don't push too hard w/the exercising. Stretching is fine. When icing...it's 20 minutes on...twenty off. Don't keep it on more than 20 min...& compression stockings or sleeves can give them support while you're on the mend.

Hope you're up & at 'em soon!

emoticon Rose

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PRETTYLILHEFFER 10/11/2010 5:22PM

    Knee pain is a reoccuring thing for me.. but I have destroyed them when I was younger.


Best bet for me is stretching, some Ibprofuen and then a not hot bath.. seems to soothe the muscles for me!


Hope the knees feel better tomorrow!!

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I Enjoyed the German Fest (& Feast?) & Even went Hiking!

Saturday, October 09, 2010

Quick update.
I got my 3 Fast Miles in right away when I got up this morning, knowing I'd be in the car for close to 4 hours today. I then ate my normal breakfast of cereal, milk and juice.

It was then off to the German Fest.
I really enjoyed the day at my husband's family reunion. The German meal was awesome! I have to say, I was really surprised to see so many healthy food options on the table! There were those traditional items as expected. I chose to use a regular dinner plate (no salad plate today!) and I covered three fourth of it with vegetables: Haricot Verts with fresh herbs, carrots with a light glaze, red cabbage and my traditional sauerkraut (seasoned with smoked pork hocks). I chose the grilled pork loin for my meat choice, and I had a nice sized slice of rye bread. I passed on the pruned topped Schmierkuchen, though it was a bit of a challenge. I did eat one bite off my husband's slice, and that was just right. I passed on the apple pie and ice cream. But I did indulge in 2 pieces of dark chocolate covered caramels - that really appealed to me today!
So it was worth the calories.

After lunch I then went with the "physical" group for a hike. Lots hills.
I wasn't a 'couch potato' for a change; I was really proud of myself! (I have lost about 24 pounds since I saw alot of these relatives at our nephew's wedding in June.)

It was a beautiful day to be outdoors. 80 plus degrees in October!

I normally would have eaten way more food than I did. One plate was just perfect. I wasn't stuffed, but I was satisfied. It helped me to do some planning ahead of time. It also helped me to get my exercise in early at home.

I focused more on the people I was with and the beautiful day we had to share. Tomorrow we will travel back to the rented turn-of-the-century home on the lake to spend the afternoon again with family. (No large food event is planned for the afternoon. Tonight we had to come home to take care of our animals on the farm.)

I did it! I made choices I was happy with and I had a great time!

Hope everyone is having a wonderful weekend too!

  
  Member Comments About This Blog Post:

WINE4GIRL 10/13/2010 9:55PM

    Awesome job! Be proud of yourself for the great planning! The food sounds soooooooooooooo yummy!
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PRETTYLILHEFFER 10/11/2010 3:46PM

    Sounds like you had an amazing time, and the food sounds delish! Woo hoo for the hike :)

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BIGMAMAT 10/10/2010 11:42PM

    Maria! good for you ! Sounds like you made some excellent choices. From one former couch potato to another, You Rock! emoticon

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ROSEWCI 10/10/2010 3:43PM

    I'm glad you were able to enjoy the company and the food...& all without any guilt! You made excellent food choices & even got in a taste of some mighty delicious desserts! Awesome Maria! It sounds like fun was had by all! You're an inspiration, my dear friend! Enjoy the day!

emoticon Rose

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COOKWITHME65 10/10/2010 12:58PM

    So glad to hear you had a wonderful time with the family. I was thinking of you yesterday. I did not make the best food choices yesterday but it sounds like you did. . For lunch I had a choice of either a cheeseburger or hotdog so I had the hotdog. I passed on the chips and potato salad. So I did well in that part. But then had a healthy sushi dinner but ruined it with two Mai Tais. Oh well. Todays another day. Please share your sauerkraut recipe. Sounds delish! emoticon

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REEDSKI 10/10/2010 10:38AM

    You did an amazing job making healthy food choices and exercising, too! I bet everyone is impressed with your weight loss!

You are an inspiriation.



emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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REEDSKI 10/10/2010 10:27AM

    I wrote you a message and it won't let me send it. A note comes up and asks me to please remove any profanity or HTML from my comment. I can assure you there is no profanity and I don't know what HTML is.
I put some emoticons in the message but they are from SP. It may be some glitch in the system!

I'll see if this goes through.

Comment edited on: 10/10/2010 10:30:51 AM

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THINRONNA 10/10/2010 4:42AM

    It sounds wonderful! How lovely that you got to enjoy the food but at the end of the day felt good about your food choices. I think it is excellent that you were able to focus on family and get a big hike in. Have a great Sunday!

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EMAVERICK 10/9/2010 11:22PM

    That was really inspiring! Thank you for telling us all, and I'm glad you got out for the hike too. That was a bonus :)

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The unique Aroma coming from my kitchen today is German Peasant Food.

Friday, October 08, 2010

The unique Aroma coming from my kitchen today is German Peasant Food.

Today is prep day - because, tomorrow is my husband’s family reunion.

*Warning: Some of the recipes described below will only fit into a healthy eating program if consumed on occasion and in controlled portions. I keep telling myself this!!!
I am doing this for my husband and his family; not to sabotage my healthy eating efforts.
I will partake of this feast tomorrow with great mindfulness and I will eat a normal breakfast so that my choices are what I really want to eat. Sounds like the thing to say doesn’t it? LOL.
Seriously, I will watch what I eat. One meal is not going to ruin what I have worked to achieve.

So, today my counters and table space are all occupied with various ingredients, utensils, pots, pans and bowls. There are cans of sauerkraut, heirloom potatoes from our garden, onions, smoked pork hocks, apples, cottage cheese, prunes, whipping cream (Yes, real whipping cream), fresh jumbo brown eggs from our hen house and apples. All waiting to be transformed into peasant dishes my in-laws grew up eating. Their mother was a fine cook. Margaret was known for her beautiful cakes; she was an artist. She could take anything out of the pantry and refrigerator and literally whip up a multi-course meal in no time. What we are trying to do this weekend is to remember her and her love for her family by celebrating and ‘trying’ to make the food she used to make for her loved ones. My share of this is to make several dishes that the family has requested.

So today the kitchen is hot!

The oven is on and a fresh apple pie is baking.

I have an enameled Dutch oven pot cooking on the stove with my Aunt Beverly’s Sauerkraut and Pork Hocks in it. This recipe is best made the day before, because the pork hocks, sauerkraut and grated potato need to simmer for hours to reach their state of perfection…or at least that’s what she always says.

I have the Schmierkuchen dough cool rising in the refrigerator. It will be rolled into four kuchens or cakes and then filled with a mixture of cottage cheese, cream, sugar, eggs and flour. Then the filling will be topped with cooked prunes and cooked apples. The kuchen is then baked and cooled. I will refrigerate it over night and tomorrow, I hope it will be enjoyed. This was a recipe that my father-in-law always requested that I make for him during the holidays. He had grown up eating it as a young boy in northern Iowa. So today, as I am preparing it, I think of him and what a kind man he was. And what a wonderful job he did raising his family. I miss Joe. Tomorrow we’ll remember Joe, too.

The main course will consist of meat, meat and more meat. My husband is in charge of that.
He will make a dish using pork loin, another using a couple kinds of sausage, including a blood sausage. The final dish is made with ribs. All very simple food preparations; true peasant food.

I’ll be making a Tomatensalat (Tomato Salad) in the morning that consists of our heirloom tomatoes, some thyme, onion, vinegar, basil and Worcestershire sauce.
Other family members will be adding various dishes to the menu. There will be the traditional Hot German Potato Salad.

So I am very thankful for the opportunity today to be able to spend the afternoon in the kitchen doing something I love, for people I love…cooking!

Have a great weekend everyone!
Maria

  
  Member Comments About This Blog Post:

CARRENK 10/9/2010 8:02PM

    Maria, this makes me so homesick! The best memories always seem to be connected to the foods our parents and grandparents made - have a wonderful time honoring that with your family tomorrow!

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VHALKYRIE 10/8/2010 10:23PM

    My grandmother was German, and I sure do miss her kraut and sausages! Thanks for the reminder of the memory!

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REEDSKI 10/8/2010 8:09PM

    I sure wish I was your husband's sister so I could be there to eat your food!!!! Mmmmmmmmmmm....
They need to make a "Julie and Julia-like movie" with you and your German Peasant food. Who would you want to play you?

Your blog makes me want to go try a new recipe!!!!

My mother-in-law is an excellent cook. She has an award winning strawberry rhubarb pie that is to die for. Everything she makes is delicious. I have a Puerto Rican friend who is an outstanding cook. Tomorrow she is making traditional P.R. food for my birthday Sunday. When we are with family we all cook and eat like there is no tomorrow! I'm not too good at cooking but I appreciate those who can cook.

Oh, your fresh jumbo brown eggs and heirloom tomatoes sound so appetizing.

Hey, I am originally from Iowa and I still consider myself an Iowan. Where was your dad from?

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ROSEWCI 10/8/2010 6:43PM

    WOW! I wish we had smellavision! Mmmmmmmm...I can just smell the pungent aroma of the sauerkraut & ham! And the sweet aroma of apple pie!

Maria, my husband is Polish & since I've been married for 38 yrs...I'm become part Polish too! (actually, I'm Italian, but I've learned to LOVE the Polish cuisine!) They prepare many of the same foods you mention! Oh, how I LOVE the holidays!

It's so nice that you have such warm memories of those that have passed...& how the preparation of the family feast is stirring up all those wonderful memories for everyone to share! You are truly blessed!

Enjoy your family & have a great weekend!

emoticon Rose

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COOKWITHME65 10/8/2010 3:09PM

    Maria,
I am so jealous. Wish I was right next to you preparing that fabulous meal for ones you love and in remembrance of those you have lost. What a great family tradition. Wishing you a wonderful time tomorrow and lots of sunshine. Enjoy your creations. You worked hard for it.

- Kristan emoticon emoticon

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THINRONNA 10/8/2010 3:06PM

    The picture that you paint with your words is simply lovely. I can almost smell the aroma coming from your kitchen! I think that you are doing your relatives proud. Enjoy your feast and enjoy your day! Thank you for sharing.

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Today was a "Me" day & getting ready for family reunion!

Thursday, October 07, 2010

I took a mini vacation today.

In the morning I got my hair cut - I was really in need of that. Also, my husband's family is having a "Family Reunion" this weekend and so, I want to look 'good' for that!

I then went shopping for the groceries, etc. that I & my husband will need to prepare part of this "German Feast" that his family is requesting. My husband is of German descent. His mother was a very good cook. She passed away three years ago. The family has decided to get together each October (her birthday was in October) to remember her and just be a family again.
He has 5 other brothers and sisters. Three live in Hawaii - only one will be coming on Saturday to the reunion - she also has a home in California so will be closer for traveling. The other 2 are near here. So the nieces and nephews and their children are coming; as well as a couple of aunts and an uncle. This should be a nice time for their family.

I love to cook...my husband is making 3 kinds of German meat dishes: one is a pork loin recipe, another for a couple kinds of sausage and then a rib recipe.
I will make a sauerkraut recipe that my aunt gave me (I too am German on my mother's side). And the family has requested a German coffeecake called Schmierkuchen. It's an old fashioned coffeecake/cheese cake - made with yeast and cottage cheese and prunes. A recipe their father would request that I make. Others are cooking too. Should be a real food fest! Help!

I will have to be careful with what I eat. The pork loin will be lean and grilled, so a good choice for me! I will be mindful and do the best I can. I am going into this looking forward more to the company and the conversation and trying to put less emphasis on the food.

I used to look at something like this as another opportunity to just eat...now I am grateful that I can spend this time with family that we don't get to see very often anymore.

Healthy Note:
* I also stopped at an apple orchard on the way home and bought a bag of Honey Crisp Apples - they are the best! Apples are on the Super Foods list; so I will have one this evening!

  
  Member Comments About This Blog Post:

REEDSKI 10/8/2010 9:52PM

    Now I really wish I was your husband's sister because then I would be living in Hawaii!!! Ha ha

I need a haircut so badly!!! My sister gave me my last haircut. She always does a great job. But she's in the S.L. area. She is the only person I like to touch my hair. But I will have to break down soon and get a hair cut. Your hair is cute and stylish.

This young man I met told me to buy the honey crisp apples when they have them at Sprouts (a neighborhood market/healthfood store). He says they are the best apples he's ever had.

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COOKWITHME65 10/8/2010 6:16AM

    I've never had a honey crisp apple. Now I want one. Glad you had a day to spend on yourself. Your kitchen sure will be smelling good the next couple of days. Enjoy yourself and don't worry to much about the calories. Think small portions. Sometimes all you need is a taste to soothe a craving. Have fun!

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ROSEWCI 10/8/2010 5:54AM

    Enjoy the family time Maria!

emoticon Rose

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EMAVERICK 10/8/2010 12:58AM

    Honey Crisp! I love those! Have a great weekend. Put what you think you are going to eat into the food tracker before you start in on it and things will come out better.

Have a great family weekend!

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BIGMAMAT 10/7/2010 10:33PM

    Yay! A "me" day! Awesome! I just said the other day that I love honey crisp apples. Awesome.
I hope you have a wonderful weekend. emoticon

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Is Exercise Helping to Curb My Appetite? Or is it from Eating Regular, Scheduled Meals?

Wednesday, October 06, 2010

Is Exercise Helping to Curb My Appetite?
Or is it from Eating Regular, Scheduled Meals?

I was reading that there's new evidence that regular exercise can re-tune your hunger set point, reducing the desire to overeat that makes losing weight and keeping it off so challenging.

Researchers found recently that contracting muscles -- what happens when I’m sweating to Leslie Sansone’s Walk Slim DVD’s -- releases chemical signals that improve my sensitivity to insulin and leptin.

These hormones play significant roles to reduce appetite, and both become less effective in overweight people.

Lately, I have noticed that I am not “waiting” for my next meal. It’s 12:50 p.m. and I usually eat lunch between 12:30 – 1:00 p.m. most days. Today, I have to stop what I am doing and go fix and eat lunch. I can’t say that I have ever forgotten to eat a meal (like a younger brother of my does; he has to be adopted!).
I have a very livable calorie range and that also has made a big difference in how I am eating. Maybe I am starting to eat to live, rather than to living to eat. I can only hope!

This brings me to another thought. I do eat three meals everyday. I have been a breakfast eater for most of my adult life. So that was one good habit I had coming into my Spark People experience. I have however, increased the amount of food and thus calories I eat for lunch. I think this is BIG for me. By doing this, I have almost eliminated the “need” or want for my ritual 3:00 p.m.–4:00 p.m. daily snack. Granted I probably eat lunch later than most folks. I had the late lunch shift at my job for 28+ years. 1:00 p.m. has been my lunch time for what seems like forever, it works for me. Dinner is at 6:00 p.m. or so. I do leave room for a snack around 8:00 p.m. – if I want it.

I think eating at regular times signals my body that I am going to feed it – not starve it like I have on a diet. Maybe it’s responding like it was made to do.

I am sure I will struggle with appetite in the near future. For now I am grateful that I can eat three planned, healthy, satisfying meals and I can go to bed and not dream about food – like I used to do when I was dieting. Obviously, since I am not dieting, I don’t have to dream of food anymore. I can eat real, tasty food during the day – so there’s no need to dream of food…it’s part of my reality each and every day!

Feeding my body and giving it a good dose of daily exercise is part of my personal self-care program. I think my body is starting to get with the program!

  
  Member Comments About This Blog Post:

SNARDEESNIFF 10/8/2010 12:16AM

    You make some interesting points, Maria. Thanks for posting this!

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PRETTYLILHEFFER 10/7/2010 12:37PM

    Congrats to hear Maria! Hope you are enjoying the great MN weather!

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BIGMAMAT 10/6/2010 7:48PM

    Woohoo! Awesome job maria! I vote both too! I have soooo much more energy now!
And just think, all those super foods you are giving your body are going to help you feel great! Hugs. Tricia emoticon

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ROSEWCI 10/6/2010 7:31PM

    I agree...it's probably both!

Aren't we fortunate to have found that by changing the way we look at food...we're no longer troubled with the intense cravings or partake in the inevitable binging of the "forbidden" foods! It's all permitted in moderation...as it should be! It seems you've found the formula that works best for you! Nice!

And not dreaming of emoticon emoticon emoticon
is fabulous!!!

Thanks for sharing!

Rose emoticon

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BREWMASTERBILL 10/6/2010 2:18PM

    It sounds like both. It's definitely been proven that cardio can curb appetite. I know that's absolutely true for me. Last night, I had to delay my workout because of other obligations, so I was hungry when I got started. By the end, I didn't want to eat (but I had to).

Also, eating good healthy meals leaves you more satisfied because it's less calorically dense. High fiber, high water and low fat exist in most healthy food, so you get full on less calories.

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