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ADELCASALE
Posts: 750 2/11/12 8:42 A
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 Read more Be happy
May Minutes: 1,215
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ADELCASALE
Posts: 750 2/11/12 8:16 A
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 Be happy
May Minutes: 1,215
0
375
750
1125
1500
SRIVERS1
Posts: 6,611 2/10/12 8:05 P
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.
For Ever Door That Closes There is Another Door That Opens
Sorry - I have been away and haven't kept this up to date. Here are three more days off of the calendar.
DAY EIGHT
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
Do you Strength Train?
DAY NINE
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!
Do you understand how to avoid trans fat?
DAY TEN
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.
Are you working on losing weight?
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
SRIVERS1
Posts: 6,611 2/6/12 9:09 P
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
For Ever Door That Closes There is Another Door That Opens
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? Do you have a better way to manage stress?
DAY SIX
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.
Did you eat nuts and seeds in 2011? Are you going to start doing anything different?
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
ROCKRUNNER404
Posts: 1,348 2/5/12 9:01 A
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~~
60SIXTY
Posts: 24,879 2/4/12 5:45 A
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.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY
Posts: 24,879 2/4/12 5:33 A
With a busy weekend ahead - I am going to list two days in this post.
DAY FOUR
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.
How much exercise do you get a day/week?
DAY FIVE
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.
Do you eat nuts, olive oil, fish and flaxseed on a regular basis?
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
MISS_VIV
Posts: 11,364 2/3/12 4:56 P
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.
Do you know your cholesterol numbers? 208 Do you follow a low cholesterol diet? yes, well, I'm trying Is there anything special you do with your meal plan? No, not really just keep track of the cholesterol
Are you wearing RED today? Yes
For Ever Door That Closes There is Another Door That Opens
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.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY
Posts: 24,879 2/3/12 6:25 A
Cynder 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.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
CYNDER56
Posts: 773 2/2/12 9:56 A
happy heart month 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
a journey begins with one step at a time
current weight: 185.0
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165
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60SIXTY
Posts: 24,879 2/2/12 6:11 A
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.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY
Posts: 24,879 2/2/12 6:01 A
DAY TWO
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. The calendar doesn't mention second hand and third hand smoke. They are serious problems as well.
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.
DAY TWO
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.
SparkPoints: (20,606)
Fitness Minutes: (31,177) Posts: 322 1/31/12 11:06 A
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.
MOMMABOF7
Posts: 4,410 1/31/12 10:08 A
great idea! I have seen more drs than I wanted to, but have a clean bill of health now!
~Christina My word for the year is: FOCUS I want to Focus on all areas of life Spiritual and Physical. I will focus on the areas I spend my time, money, and attention.
Beautiful Butterflies 5% challenge
current weight: 215.0
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60SIXTY
Posts: 24,879 1/31/12 9:53 A
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.
"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
60SIXTY
Posts: 24,879 1/31/12 8:02 A
February is arriving in less than 24 hours. Spark has " A Tip of the Day Calendar for February or Any Month" www.sparkpeople.com/resource/calendar_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.
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.
FORUM: 
TOPIC: 
Sorry - I have been away and haven't kept this up to date. Here are three more days off of the calendar.
Do you Strength Train?
read these articles:
on quitting.
I already mentioned that I have been involved in tobacco cessation education.
