Book Nook Cafe discussion

Here you can post about your diet/exercise goals for the year and I hope encourage each other across the finish line of success.

Post here about anything Health/Exercise/Diet related.

We can do it !!

My older son, Cameron, totally surprised me. He gave me a Fitbit for Christmas. So far, I've walked two days, in the bitter cold.

If you want to be Fitbit friends let me know. (email me) You can set it so the only data friends see is your steps.

Though this week will show me hardly walking at all. I am taking a few days off to just give my body a rest. I injured myself a bit with weight lifting a few weeks ago. Self diagnosis. Slight pulled hamstring that is taking forever to heal. But what is really bothering me right now is both shoulders. I know the exercise that did this. Flies. We do them standing and then laying on our backs in one class. Even though I don't use heavy weights in that class, it was evidently too much for me. :( I tried to just lower the weights to almost nothing and keep working out but that hasn't helped. So it's to the DL for me. :(

This is so annoying as just as I am trying to get to a new level I have to take a step back. And believe me, when they say you lose strength, endurance, etc. twice as fast as it took to gain it, was correct.

It's only one week. So I hope it will finally heal with the time off.

ANYway, Congrats on the fitbit. Which one did you get? I have the Charge HR. Love it !

You can also hook it up to My Fitness Pal if you want. MFP is the free website that lets you record what you ate. I found it very useful.

Alias, it is too easy to get injured with weight lifting, isn't it? DH did so last year and occasionally it still causes issues. My brother had issues this year. They both warn me to take it easy in the beginning.

About 8 years ago i was using strap-on weights for in-house lifting & exercises. Somehow i forgot i had them on (phone call or something), so after 10 minutes i took them off. Even though i hadn't really done the lifts my shoulders and upper arms ached for over a week. Lesson learned.

This is why that frozen shoulder i got 4 or 5 years ago threw me for a loop. I hadn't done anything to explain it. To this day i can't figure out what went wrong. I've regained most of my mobility but when i reach way up in a cabinet, i can feel it.

I hope you recover soon.

Thanks, deb. It does seem to be taking a long time to heal. It seems to be the deltoid muscles. It started the beginning of December. The hamstring even longer then that. Though the hamstring seems to feel better when I work out.

The only thing that seems to help is Advil. I even purchased a TENS unit. But that didn't seem to help. The heating pad and hot showers helps a bit. Bottom line is it Stinks to get old. :(

I am hoping the week off helps. But so far I am not seeing that happen.

Looking online they mention keyboarding can also cause this pain. My laptop is on my kitchen table. Maybe I need to cut back on my computer time. I think I will quit playing my computer games for the rest of the week and see if that helps.

One website mentioned Sombra Warm Therapy Natural Pain Relieving Gel, 8-Ounce
I see Amazon has it. However, I'll see if my local drugstore has it tomorrow. I usually don't like these heat creams. But at this point I'll give it a shot. This website seemed to have a lot of good info.
http://thewellnessdigest.com/deltoid-...

Oh well, enough of my complaints. Thanks for listening.

Deb, did you check out this book by the author the site above recommended for Frozen Shoulder?

The Frozen Shoulder Workbook: Trigger Point Therapy for Overcoming Pain and Regaining Range of MotionClair DaviesThe Frozen Shoulder Workbook: Trigger Point Therapy for Overcoming Pain and Regaining Range of Motion Paperback – August, 2006
by Clair Davies NCTMB (Author),

Is someone here trying to friend me on Fitbit? I don't recognize the name.

No, Alias, i didn't. Thanks for the title, though. I went through some PT in Gun Barrel City, after seeing an MD in Dallas. The exercises improved my movement but my brother, who had the same thing years earlier said his went away in about the same time mine did. Weird.

Hi everyone!
I have been reading everyone's post here. Happy New Year!
Sorry to hear you pulled your muscles, doing something good, like exercise. I am always afraid of injuries, especially as I get older. I highly recommend reading Move Your DNA: Restore Your Health Through Natural Movement

I bought my husband a bed of nails for Christmas. My kids laughed. I tried to get him to use it when he had a headache. Finally i used it today when i had a bad stomach ache and it relieved it. I actually felt euphoric! Later he ddecided to lay on it. We agreed that he would try it for at least 10, with a shirt on. His back popped (which is a good thing) and he felt very relaxed afterwards! This totally made my day, especially since before i was 'wasting money again'.

Just type in 'bed of nails'. I got mine off of Amazon. If you are interested.

Thanks for the book recommendation, Cosmic !

I recently purchased from Amazon a TENS machine.
truMedic TENS Unit Electronic Pulse Massager
Might be easier than a bed of nails ! Amazon does seem to sell everything. LOL

Similar to the Bed of Nails idea, I've taken MELT classes at my YMCA. That is where you use foam rollers and balls to massage your trigger points. I also got a foam roller for home use. I think it's very beneficial.

My problem is I am a freak in that I love working out at my YMCA. I love taking dance exercise classes, spin classes, yoga etc. I also enjoy all the various cardio equipment. However, I am not 20 years old anymore (boo hiss) but I want to act like I am and therefore do too much. So I need to cut back on intensity a bit or buy some stock in whatever corp. makes Advil. :) LOL

What curious devices to try! Thanks for sharing the results from these neat ideas. Bed of nails, who would have guessed?

"MOTIVATION IS WHAT GETS YOU STARTED.

HABIT IS WHAT KEEPS YOU GOING.

I like that!!!

I agree, Carol.

It's National Bean Day !

Alias Reader wrote: "It's National Bean Day !"

YAA!! It took me awhile, but I am so glad to eat beans, lentils, veggies, fruits, and smoothies! I've lost more weight, and I feel so much healthier.

Good for you, Carol. It's not easy to change ones diet.

I think some folks here do Lumosity. Interesting charges brought against them by the FTC claiming false promises of brain improvement.

https://www.ftc.gov/news-events/press...

Alias Reader wrote: "Good for you, Carol. It's not easy to change ones diet."

It's exercise that I have trouble with!

Emma wrote: "I think some folks here do Lumosity. Interesting charges brought against them by the FTC claiming false promises of brain improvement.

https://www.ftc.gov/news-events/press......"

Thanks for the news article, Emma !

I did Lumosity for a short time. I found the games fun. I just didn't have the time to keep up with them on a daily basis.

AARP has a "brain" games section of their site for free.

Julie wrote:

It's exercise that I have trouble with!"

I am a freak in that I love to work out at the gym. I could take dance classes all day long. My problem is I want to work out for hours like I was 20 years old. Alas my body has other ideas which it is communicating to me loud and clear with various aches and pains. Boo hiss..:(

Thanks for the article on Lumosity, Emma. I try to keep up with it but sometimes go weeks without trying.

I have some facebook friends who do lots of crazy exercise stuff. I need to rest on the couch after reading their posts! lol

I love to do Lumosity although I haven't been keeping up lately. I really had no expectation that it would improve my brain function -- I just have always loved puzzles.

Julie wrote: "I have some facebook friends who do lots of crazy exercise stuff. I need to rest on the couch after reading their posts! lol"

Love it!!

I need to loose about 20 pounds! Now if I could only get myself motivated....

It's not easy, Tammy. You have to really want it. Fortunately for me I enjoy exercise.

For motivation, I subscribe to Prevention, Yoga, and Vegetarian Times. I also get diet/exercise books from the library to help me keep my motivation.

Good luck !

Alias Reader wrote: "It's not easy, Tammy. You have to really want it. Fortunately for me I enjoy exercise.

For motivation, I subscribe to Prevention, Yoga, and Vegetarian Times. I also get diet/exercise books from th..."

Thank You

Tammy, I should have also added that I've found getting a Fitbit to be very motivating. If I don't make my personal goal for steps and active minutes, I will put on my iPod and walk with Leslie Sansone on YouTube at the end of the day.

When I am at the gym I use my Polar Heart Rate Monitor to make sure I get in the proper heart zone and work out hard enough.

So the Fitbit is for overall general movement throughout the day and the HRM is for dedicated exercise.

Though the fitbit I have now has a HRM I still use the strap from my HRM for the gym equipment. It's easier to see my heart rate right on the machine instead of having to tap my watch.

Thanks, Alias, for that fitbit tip. My sister was wondering about that.

Alias, I love Vegetarian Times magazine and I'm not a vegetarian. They have great recipes.
I also used to read Prevention a lot but haven't seen a copy for many years now.

I've had a few months of really slacking on the exercise and eating way too many snacks. As a result, I've got 10 lbs to lose. I'm back on track now, watching what I eat and getting my exercise in again. I'm aiming to lose a 1/2 lb/week until the weight is gone.

Petra wrote: "Alias, I love Vegetarian Times magazine and I'm not a vegetarian. They have great recipes.
I also used to read Prevention a lot but haven't seen a copy for many years now. ..."

I get Vegetarian Times too. I seem to have a very, very large collection of recipes I want to make but rarely get motivated enough to actually make something new....

Alias Reader wrote: "Tammy, I should have also added that I've found getting a Fitbit to be very motivating. If I don't make my personal goal for steps and active minutes, I will put on my iPod and walk with Leslie San..."

Thank you Alias I will have to check that out. Where do they sell them?

Petra wrote: " I'm back on track now, watching what I eat and getting my exercise in again. I'm aiming to lose a 1/2 lb/week until the weight is gone. "

Well done ! It's not easy and takes a lot of commitment. The exercise is easy for me. Diet....I am still a work in progress. I am happy that I am now in my normal weight range and BMI for a year now.

Tammy wrote: "Alias Reader wrote: "Tammy, I should have also added that I've found getting a Fitbit to be very motivating. If I don't make my personal goal for steps and active minutes, I will put on my iPod and..."

You can buy a fitbit from them on line or Amazon. I purchased mine at an electronics store. I got mine at Best Buy. I have a Fitbit Charge HR.

I purchased my Polar HRM from Amazon.

Petra wrote: "Alias, I love Vegetarian Times magazine and I'm not a vegetarian. They have great recipes.
I also used to read Prevention a lot but haven't seen a copy for many years now.

I've had a few months o..."

Hi Petra, I am also working on losing weight. Not an easy task since i have major menopause issues. I believe that losing weight might benefit me in two ways, health and hormones. I got off of caffeine last week. This is helping me feel more sane about my diet! It isn't for everyone but it is like a starting point for me.

Cosmic, you're off to a good start. It's hard to find what works for us, isn't it?
For me, I have to learn portion control and awareness. If I remove a food completely from my diet, I feel deprived and "want" it but if I can eat a little bit of it, I'm okay with not eating a lot of it. Weird.
I also have to be aware of mindless snacking. It's crazy amazing how many snacks I can put away while reading or watching TV, without really noticing the amount. Oy!

Alias, congratulations on your continued success with eating well and maintaining. I know that can be a struggle, too.

Best of luck to all who are trying to alter old habits. I'm still struggling too.

Thanks, deb !

:-)

Congrats Alias!!

Thank you, Carol !

True!

With that i might add "again and again, if necessary."

And in my case some Advil ! :)

I hear ya!

I enjoy eating vegan salads. Most salads are highly nutritious as they contain proteins, omega 3, proteins, and fibre. Some raw vegetables and fruits also contain anti-oxidants like vitamin C and vitamin A that protect against health problems like cancer and heart disease. Salad leaves like lettuce and cabbage are low in calories and contain more than 85% water. They also contain several vitamins and minerals like copper, calcium, iron, potassium, Vitamin A and Vitamin C. Since most vegetables are rich in fibre, they help in lowering cholesterol and constipation.

I can't post the image of the meal, I love chick peas -- http://blog.unicasport.com/wp-content...

more recipes -- http://www.ilovevegan.com/tumblrs-cho...

using my fitbit -- have yet to go to the gym

For part of my dinner tonight I had a red/green salad.

red cabbage cut into shreds
red radish
red onion
romaine lettuce
dried cranberries

What ever dressing you choose.

Carol, when you first begin with the fitbit aim for 10K steps and 60 active minutes.

I try to do this most days. Though with the crazy cold weather and snow forecast for the weekend, I think I will be taking a few days off.

Alias, that salad would look great on a Christmas table, matching many a decor!

Carol, i've been a fan of chickpeas for years. They are such an easy and nutritious addition to salads. This week i was served a Mexican soup full of them. Yum.