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ADELCASALE's Photo ADELCASALE Posts: 756
2/11/12 8:42 A

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Day 1 - thanks for the reminder, I will put scheduling the checkups on my to do list this week

Day 2 - don't smoke. I don't so that is good. And I actually don't know anyone in my personal circle who does so that is good as well.

Day 3 - Monitor your cholesterol intake. Have been doing 7-9 vegetables since the 1st of the year so will look to continue that practice. I eat fish 2 per week and beef only once per week. All good. I drink a green smoothie to get the veggie count to 7-9 per day and flax seed is in it. I think I am covered here but all will be telling when I go for my annual checkup. My daily nutritional reports tell me that I am under 300 in cholesterol intake daily.

Day 4 - Get moving. Goal is 30 minutes cardio daily...I have been consistent since January 1st and looking to continue on this path.

Day 5 - HDL - feel this is covered with info in Day 3 and Day 4.

Day 6 - Reduce Stress. Stress is an everyday event for all us. I have started to walk 2 miles at lunch 2-3 days per week. It allows me to get away from the stress and get in some addiitonal exercise. I have ofren committed to add yoga and/or meditation to my daily practice. I haven't been too good at that....ahh, an area of opportunity for me!

Day 7 - Go nuts...I think I am good here. My daily snack is 22 almonds. And I mentioned the flaxseed in my smoothie

Day 8 - Pump iron - another area of opportunity. While I have been consistent since the first of the year, this past week...no so much...When I am crunched for time, this is the first thing I give up.

Day 9 - avoid transfats - not really certain how I am doing on this one. I will need to pay attention here. Another opportunity.

Day 10 - Drop 10% of your body weight - working on this. Down 8 lbs but need to lose 24 for the 10% rule. It certainly is coming off slowly..but the good news...it's coming off.

Day 11 - Sip green tea. I do do this but not consistently...another opportunity!

I will fill this out for a couple of the future ones coming this week since I am not certain how often I will be online due to business travel.

Day 12 - aspirin therapy...need to wait until those MD appts come around to find out if this is an opportunity.

Day 13 - most days I am good on this one with those green smoothies but I do have difficulty with this one when I do business travel.

Have a great weekend all!



Edited by: ADELCASALE at: 2/11/2012 (08:44)
Think positively
Exercise Daily
Eat Healthy
Work Hard
Stay strong
Build faith
Worry less
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ADELCASALE's Photo ADELCASALE Posts: 756
2/11/12 8:16 A

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A little late joining this one but will start now.

Where do you stand on your medical check-ups? I need to change a dentist appt for next week since I will out of town with work. I need to schedule a mammogram, gyn and general physical. I have it on my to do list for next week.





Think positively
Exercise Daily
Eat Healthy
Work Hard
Stay strong
Build faith
Worry less
Read more
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SRIVERS1's Photo SRIVERS1 Posts: 10,069
2/10/12 8:05 P

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Do you Strength Train? yes, 3 x a week

Do you understand how to avoid trans fat? Yes.

Are you working on losing weight? yes.

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60SIXTY's Photo 60SIXTY Posts: 24,908
2/10/12 12:30 A

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emoticon Sorry - I have been away and haven't kept this up to date. Here are three more days off of the calendar.


emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY EIGHT emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Pump iron.
Strength training benefits more than your muscles. It can also lower blood pressure, strengthen the heart, and help it beat more efficiently. Aim for 2-3 strength training sessions each week

emoticon Do you Strength Train?


emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY NINE emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Avoid trans fats. Consuming even a tiny amount of trans fat can greatly increase your risk of heart disease. Found in foods that contain "partially hydrogenated" oil as an ingredient, trans fat is the world's unhealthiest fat!

emoticon Do you understand how to avoid trans fat?


emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY TEN emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Lose weight.
Dropping just 10% of your body weight (if you are overweight) can significantly improve your blood pressure, cholesterol levels, and overall heart health.

emoticon Are you working on losing weight?

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
SRIVERS1's Photo SRIVERS1 Posts: 10,069
2/6/12 9:09 P

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Slow down. Chronic stress exposes your body to elevated levels of stress hormones that can elevate blood pressure and contribute to weight gain. Meditation, yoga, journaling, talk
therapy, and exercising can all help.

From the above list, do you utilize any of these things to manage stress? Yes, Meditation & exercise.
Do you have a better way to manage stress? yes




Did you eat nuts and seeds in 2011? yes
Are you going to start doing anything different? No

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60SIXTY's Photo 60SIXTY Posts: 24,908
2/6/12 10:56 A

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emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY SIX emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Slow down. Chronic stress exposes your body to elevated levels of stress hormones that can elevate blood pressure and contribute to weight gain. Meditation, yoga, journaling, talk
therapy, and exercising can all help.

emoticon From the above list, do you utilize any of these things to manage stress?
Do you have a better way to manage stress?




emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY SIX emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Go nuts! Almonds, cashews, flaxseeds, hazelnuts, macadamia nuts, pecans, peanuts, pistachios, sesame seeds, and walnuts all contain healthy fats. Enjoy a handful 3-5 times a week for a healthier heart.

emoticon Did you eat nuts and seeds in 2011?
Are you going to start doing anything different?


emoticon emoticon emoticon emoticon emoticon emoticon


Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
ROCKRUNNER404's Photo ROCKRUNNER404 Posts: 2,010
2/5/12 9:01 A

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I'm joining this challenge a little late--but here is what I can say to catch up:

At 25 years old I discovered that I have high cholesterol. Very genetic.238? Not cool. If I wasn't having children right now, my doctors would surely have me on the meds. I don't want to take them...I'm almost 30 but I know I can make this right.

Smoking is no problem anymore...after a couple years "experimenting" I quit cold turkey after I lost an Aunt that I loved to lung cancer. She was only in her 50s. On the first of this year I buried my grandmother, who also died of lung cancer. So I'm really glad to hear from those of you who QUIT. I know it's hard to do and on behalf of your family and friends I thank each of everyone of you out there who did it!!

I could definitely do better on the low cholesterol diet. I have taken a few fiber supplements but need to do so more consistently. And as a mom of very young children it is difficult to find some "me time" to wrack up the fitness minutes, but I plan to start walking/running again as soon as I recover from my upcoming C-section. I hope this challenge will help!

Edited by: ROCKRUNNER404 at: 2/5/2012 (09:04)
~~Amanda~~







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60SIXTY's Photo 60SIXTY Posts: 24,908
2/4/12 5:45 A

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I forgot to answer day 3.
Do you know your cholesterol numbers? about 238 last summer. My HDL was pretty good. [can't take Lipitor]
Do you follow a low cholesterol diet? - yes - 90% of the time.
Is there anything special you do with your meal plan? I take flaxseed oil pills & add milled flax seed to my yogurt. I occasionally eat oatmeal with added flaxseed.

Are you wearing RED today? I don't have much red - No.

DAY FOUR
Most of my exercise is strengthening. I think it needs to be more cardio to be effective.
I get about an hour a week of cardio.

DAY FIVE
I eat small quantity of nuts daily. Usually it is almonds, but I sometimes buy other types for variety. I eat milled flax seed when ever I eat yogurt - which is at least 3 times a week.
I use canola oil more than I do olive oil - because of the price.
We have fish several times a month - again, because of the price. We are land-locked. The only way to get quality fish is frozen.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY's Photo 60SIXTY Posts: 24,908
2/4/12 5:33 A

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With a busy weekend ahead - I am going to list two days in this post.

emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY FOUR emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Get moving. Physical activity is an important part of a heart-healthy routine. It can also help you control your weight, lower your blood pressure, and improve your cholesterol levels. Shoot for at least 30 minutes of exercise each day.

emoticon How much exercise do you get a day/week?



emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY FIVE emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Boost your HDL. You want these "healthy" cholesterol levels to be high--at least 60 mg/dL--to protect your heart. Do this by exercising regularly and enjoying healthy fats found in nuts, olive oil, fish and flaxseed.

emoticon Do you eat nuts, olive oil, fish and flaxseed on a regular basis?




emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
MISS_VIV's Photo MISS_VIV Posts: 12,243
2/3/12 4:56 P

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Do you know your cholesterol numbers? 240
Do you follow a low cholesterol diet? yes - most of the time
Is there anything special you do with your meal plan? No

Are you wearing RED today? Yes

This was my last number back in December, I plan to see it DOWN IN MARCH.



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SRIVERS1's Photo SRIVERS1 Posts: 10,069
2/3/12 4:42 P

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emoticon Do you know your cholesterol numbers? 208
emoticon Do you follow a low cholesterol diet? yes, well, I'm trying
emoticon Is there anything special you do with your meal plan? No, not really just keep track of the cholesterol

emoticon Are you wearing RED today? Yes

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60SIXTY's Photo 60SIXTY Posts: 24,908
2/3/12 6:34 A

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emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY THREE emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

Monitor your cholesterol intake.
Your body needs cholesterol, which is found in animal foods (meat, dairy, eggs), but
too much can contribute to disease.
Keep your intake under 300 milligrams daily.

If you need points, emoticon read these articles:
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=361


www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=799


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=800


emoticon Women Wear Red on Friday to Highlight Heart Health emoticon
Health News:
www.sparkpeople.com/resource/health_
ne
ws_detail.asp?health_day=661429


emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon DAY THREE emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon

emoticon Do you know your cholesterol numbers?
emoticon Do you follow a low cholesterol diet?
emoticon Is there anything special you do with your meal plan?

emoticon Are you wearing RED today?
emoticon

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY's Photo 60SIXTY Posts: 24,908
2/3/12 6:25 A

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Cynder emoticon on quitting.

We have a daughter who was smoking, taking birth control & age 34.
She ended up with serious blood clots and could have lost a leg over it.
The TV ads say women over 35 shouldn't smoke with birth control pills.
They just plain should not smoke.


Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
CYNDER56's Photo CYNDER56 Posts: 773
2/2/12 9:56 A

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emoticon happy heart month emoticon i have heart and artey disease i smoked for 40 years i have pad and had to heart attacks and my neck has blockage i quit smoking it worst for woman who smoke emoticon

a journey begins with one step at a time


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60SIXTY's Photo 60SIXTY Posts: 24,908
2/2/12 6:11 A

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emoticon I already mentioned that I have been involved in tobacco cessation education.
Part of the reason I got involved with this:
I am allergic to tobacco smoke which is second hand as well as to third hand smoke.
I was sick of having to walk through the smoking section of public place to sit in a stuffy non-smokers section - I avoided those restaurants.
I was sick of putting up with co-workers in a health care setting who smoked or wreaked of it.
My teen-aged daughter would complain that smokers got a break every hour to smoke & she never got one - when working in fast food. Her boss was a smoker.

And as a frugalist - I must add - can you imagine the cost of this habit let alone the medical expenses. I know some people get away with it for a long time. but I have a friend who blames his leukemia on his father's smoking. Another friend blames her husband's leukemia on his personal smoking. And, a third friend who recently quit smoking was told her kidney cancer was caused by her smoking.


Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY's Photo 60SIXTY Posts: 24,908
2/2/12 6:01 A

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon
DAY TWO
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Don't smoke.
Smoking damages more than your lungs. It hardens the arteries, raises blood pressure, and causes an irregular heartbeat. Find a smoking cessation program in your area to kick the habit.
emoticon
The calendar doesn't mention second hand and third hand smoke.
They are serious problems as well.

You can earn some points with these articles:
From Health News
www.sparkpeople.com/resource/health_
ne
ws_detail.asp?health_day=657769

Article: Allergies - read the section on controllable risk factors.
www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=852


I am a quasi expert on this topic as I have worked as an educator on it.
What the articles don't mention is THIRD HAND SMOKE.
This is the residue from smoking on the smoker's clothes, hair, and in their home.
It is know that this can cause problems for those allergic. It is also believed it can contribute to some diseases such as leukemia.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon
DAY TWO
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Whether you smoke or not - comment on your experience with smoking, second hand smoke, & third hand smoke.



Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
CYNDER56's Photo CYNDER56 Posts: 773
2/1/12 11:06 A

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mine are all in march emoticon

a journey begins with one step at a time


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LOOSEINGIT's Photo LOOSEINGIT Posts: 4,076
1/31/12 8:53 P

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Just finished up on all my annual checkups.
I have an appointment Feb 16th, every 4 months for my thyriod.
Other than that, passed with flying colors. emoticon

Cheryl Ky.

In Christ alone my hope is found





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SRIVERS1's Photo SRIVERS1 Posts: 10,069
1/31/12 6:58 P

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Have my Annual set for April 24th. Saw my Allergist BP was good.

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PBUSHBY10 Posts: 6,484
1/31/12 2:22 P

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My bad cholestral was kind of high.My doctor put me on a higher dosage of the medicine I am taking.

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TRAVELNISTA's Photo TRAVELNISTA SparkPoints: (180,543)
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1/31/12 1:28 P

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My checkup is scheduled for Thursday, Feb. 2nd. My blood work was done on Monday so he should have the results back by then.



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CAROLINE1014's Photo CAROLINE1014 SparkPoints: (20,606)
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1/31/12 11:06 A

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emoticon What a good day to stop smoking!
One step at a time, One day at a time and soon it will be One year!
And also to start off my day I have two Doctor appointments where the eye Doctor will check my eye's due to high blood pressure, Stop smoking and your not only saving your lungs you also lower your blood pressure and the second Doctor will help me kick the habit. emoticon emoticon emoticon emoticon

MOMMABOF7's Photo MOMMABOF7 Posts: 4,770
1/31/12 10:08 A

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great idea!
I have seen more drs than I wanted to, but have a clean bill of health now!

~Christina
My word of the year is TRUST
I will Trust in the Lord with all my heart and lean not on my own understanding!

EST Northern KY


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60SIXTY's Photo 60SIXTY Posts: 24,908
1/31/12 9:53 A

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Since September 2011, I have had a check-up from every doctor I see.
Last blood pressure was a bit high.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY's Photo 60SIXTY Posts: 24,908
1/31/12 8:02 A

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February is arriving in less than 24 hours. emoticon
Spark has " A Tip of the Day Calendar for February or Any Month"
www.sparkpeople.com/resource/calenda
r_
2007-02_leap_year.pdf

The tip for February 1 is:
Get a checkup.
Your doctor doesn't just treat disease. She also offers screenings and preventive care.
Knowing your health status (and risk) will help make lifestyle changes in areas that need improvement.

Where do you stand on your medical check-ups?

Also, this month, to encourage team heart health,
visit team members and leave a HEART GOODIE.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: 60SIXTY at: 2/3/2012 (06:45)
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
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