Tag: tips

We Need Food

Remember, Nutrition matters. Food is part of our life.

Once upon a time (long, long ago), I could eat anything in any amount and not gain weight. It was a mindless, very fulfilling, endeavor. I can’t remember when and where it all changed. However, “change” is part of my life. Remember my Frail Frame? I’ve dealt (and deal) with hormonal issues, adrenal fatigue, horrid digestion (IBS), hashimotos (thyroid), and the list continues.

Growing up, I don’t remember salads being part of our meal plan. Being a big family with limited resources, our food choices were extremely limited. Our first attempt at a “salad” was cabbage and tomatoes drowned in chile y limon. I think we put chile y limon on everything.

For a brief time I sought out the help of a nutritionist, it really helped, but our budget couldn’t handle this added expense. But a learned some things. And, the learning continues from here and there and everywhere. Most of all, I’m learning to know what my body needs. What I did before, might need to be tweaked or changed all together. It’s a lifetime of learning.

It’s very disheartening seeing posts like, “drink this magical concoction and lose belly fat while you sleep”…SERIOUSLY?!?! Followed by a post “eating tacos”, lots of tacos. Or those photo-shopped, filtered pictures, “look like this with my program in only 30 days”. Yeah, no!

I follow this guy @cartergood on IG. He is so down to earth. He says,

“Stop worrying about how quickly you’re losing weight. A year from now, are you really gonna care if it took you 3, 6, or 9+ months to lose weight? Hell no. Instead, you’ll be glad you took your time developing habits that will help you stay lean and healthy forever.”

For me, the scale is not my barometer. For me, it is about doing my part to be as healthy as I can be. To be able to enjoy my family time as much as possible. Because I am a whole person, I need to care for myself Spiritually and learning to feed my body with good, needed food and moving with some form of exercise (Let’s get Physical).

What are you doing to care for yourself?

Let’s get Physical

The title alone brings memories a Richard Simmons workout to music by Olivia Newton John. Yes, I’m ancient…haha! There’s a love hate relationship with exercise. You have those obsessed by it and those that curl up like a bath-hating-cat. Then there’s the pressure to “be-like-whoever”. For example, that person who loves running and wants you to love it; or that person that gets pumped by competitions and wants you to join in; or loves “whatever” and wants you to come along.

LEARN what you enjoy (at least a little bit), and if you have underlying health issues take those into consideration. Learn your body needs and capacity, remember my Frail Frame? Try everything. Have a routine, but don’t be rigid. Be fluid. Be coachable. Be consistent. Remember your Nutrition. If your body is depleted of nutrients, you’ll have no fuel.

I’ve tried classes. Watched videos. Ask my son for help and advise. Met a trainer and asked her for advise. My medical doctor is amazing. Lots and lots of my physical therapy sessions. In fact, at their recommendation I tried water classes.

Always learning. And, even on “off-days” I do a little something, because for me the benefits far out-weigh “no-movement” at all. My time at the gym is very therapeutic (unless I’m having people-issues, but, hey, they serve as writing material…haha!)

“No pain, no gain” is not for me. For me pain = check my form, modify, or stop. Stretching before and after my workout is not an options, it’s a necessity. My core is the most important part of my body. Everything stems from it. So, I am purposeful to work on it everyday. I’m not fast and furious; I’m slow and purposeful, always mindful of my form.

My routine: 1) Free Weights, 2) Bike, rowing machine or skiing machine, 3) water, 4) TRX or medicine ball or kettlebells, 5) water, 6) a fusion of pilates, yoga, physical therapy or salsa dancing or smooth jazz, 7) flexible day — depending on my body/can be water or mat work on my core. I also go in the sauna or steam room or jacuzzi – depending on the needs of my body. And this is where I, at times, do my meditation (Spiritually).

Hope this helps. Let’s keep walking together on this life journey. Glad to have you along.

Body ~ Mind ~ Soul ~ Spirit

⇒Caring for the Whole Person⇐

Nutrition

We love our food. Heck, I think everybody loves Mexican food (🐿 How did Taco Bell get them votes? Fake-news!!!). Once upon a time I was seeing a Nutritionist. When it came to food choices I told him, “Dr. T, my problem is not fast food. My problem is my own food.” One tostada or taco just won’t do. Portion control was the plan.

Ideally, your nutrition should be provided by your food. However, it is not a one-size-fits-all. There can be varying illnesses, digestive issues, aging, etc. that can hamper this process. It’s a constant learning and relearning. Learn to know and listen to your body. Be open to change. There are no fad-diets, magic juices or fat-blasting-pills that work as magical as it is advertised. Your eating may change or be adjusted accordingly. I remember, I long, long time ago, I tried these pills. I was so excited that I had finally found “the-cure-all”. Picture the energizer bunny on speed. The good thing is that it was “legal” speed(haha!). Then there was this “miracle-juice” that my budget just couldn’t keep up. I’ve also tried, all raw; juicing, all salads, etc., etc. OMG, I remember even trying this magical-lose-10lbs-in-3-days-diet. I gag just thinking about it. My husband and I did it together. He lost 15lbs., I lost 5lbs. I was angry. He was oblivious.

learn what YOUR body needs

Take into consideration your likes and dislikes; your budget; your family dynamics. Can you maintain it? Do you need to tweek it? It’s a lifetime decision. Don’t set yourself up for failure.

Feed it wisely. Feed it like you like it. Feed it like you want it to last. Feed it like you care. Balance is key. Starvation and/or Gluttony is mistreatment of the gift you have been given.

My Frail Frame needs to be cared for Spiritually and with the nutrition it needs.

Body ~ Mind ~ Soul ~ Spirit

⇒Caring for the Whole Person⇐

Frail Frame

I have always been sickly. I remember “joking” with my mom saying, “Hey, Mom, the reason I’ve always been sick is because you and Dad made me out of scraps.” She didn’t find the humor in this, but I thought it was hilarious. You see, I was pregnancy number 15.

female issues since I can remember, which ended in a hysterectomy at 21, which plummeted me into hormonal hell. migraines. fibromyalgia. chronic pain. chronic fatigue syndrome. degenerative osteoarthritis in my spine. sports injuries and falls, which have made for horrid arthritis in and around my coccyx. planters fasciitis with bone spurs in my heels. uncooperative, painful knees – I’ll stop cause I’m getting depressed typing this list :-/

Physical activity is not foreign to me, and, I actually enjoy it. But as I was facing one physical ailment after another, well, I was discouraged and, quite honestly, I thought I was doomed to a couch for the rest of my life. I continued my walking and attempted some jogging, but I would end up laid out for the rest of the day, and at times weeks.

As fate would have it, one of my daughter’s therapist recommended that she join a full service gym. He explained the benefits, and well, we budgeted and joined together. My daughter was autistic, and although she was high-functioning, I was her “security-blanket”. So there I was venturing into a huge-gym with my “shadow”. Supposedly, I was there for her, but little did she know that she helped me conquer so many fears. I felt like I was in high-school again (cringe). Here I was with my K-mart outfit and all around me were the fashionable-gym-bunnies. But the fact that I was there “for” my daughter, well, it just didn’t matter. Goodness, in February it will be 3 years that we took that plunge. So much has happened since, but I digress.

I’ve had to “rethink” physical activity. I’ve had to “regroup” over and over again. I’ve had to “revamp” a work out routine. And, modify, modify, modify. And, I’d venture to say “modification” will be my friend for the rest of my life. However, LORD willing, I will continue to “move”, even if it is at the pace of a turtle.

“Stop treating fitness like it’s a punishment. You can choose to eat and exercise in a way that significantly improves the way you look and feel. That’s not a punishment. That’s a privilege.” – cartergood

I’ll share my present exercise routine on a future post. Hope this encourages you to do something…anything…for the benefit of “the gift” you’ve been given ❤

Sights & Sounds

I guess the Freaks do go out at night. Just when I think I’ve seen it all, I’m surprised by The Flash.

The Hot Hulk, let out a grunt, as he splattered the weights on the floor. I, seriously, thought he tore something, but nah, he continued with that annoying routine, flexing and being Mr. America. Lest you think he was a hunk of a man, the “hot” description is due to his face being so red I thought it was going to explode. Just needed to clarify that.

The Sleeping Giant was curled up in a corner. I think he forgot his blankie and teddy bear. I wonder if he found that routine on youtube? Is that the 2019 new and improved cardio-blast? I wonder if he took some kinda-supplement to maintain that rhythm? Seriously, nothing took his concentration off his routine. I’m kinda-jealous.

The Fashionable Snoozer has found that his favorite piece of equipment is the comfy couch (🐿 Why are there couches in the gym???). For a big man, he sure knows how to bend according to the cushions. Not sure what role the liquid coming out of his mouth plays in his routine, but I’m sure it’s beneficial because it’s flowing like Niagara falls. Such talent, and I’m happy to report that he has been consistent in it’s use the whole week. Just so talented!

On a serious note – if you have access to a gym, please take advantage of it. The benefits are amazing. For me it helps me as a “whole” person. I will share some of my ailments and my continued journey in a realm that can either be really hyped or really avoided. Again, I desire to share what is working for me. I also want to communicate that it is not a one-size-fit-all, and that changes inevitably happen. So stay tuned! We made it through the first regular week of 2019. Yay!!!

“You got to move it, move it…physically fit…” (singing with King Julien, Madagascar Movie)

Tools for the Journey

I’d like to pass along a few things that are helping me in coping with my PTSD, anxiety, panic attacks, depressions, etc., etc.

small print in BIG BOLD LETTERS – I am NOT, I repeat, I am NOT a professional. My journey “continues”. What is working now, might not work later. And…so…on and so forth. Just sharing what is working for me.

  • I bought noise canceling headphones. So far so good. Also, I’m making it a practice of wearing them in the sauna. I found a guided meditation program, which typically lasts about 15 minutes. I either “listen” to that or soft instrumental music with my eyes closed to avoid distractions.
  • For the smells, I bring in a washcloth with peppermint on it. As I practice my breathing, I’ve incorporated placing the cloth in close proximity so as to breath in the peppermint. It invigorates me (added bonus, clears my sinuses).
  • My son shared with me some info about the carnivorous diet. I’m NOT all in, but I am trying. So far, all I can say is that “beef-makes-me-muy-happy” 😀

The journey continues. So grateful for clarity, and, yes, I’m beginning to sense a “spunk” in my step. AND, maybe, just maybe there is JOY in the “mourning”.