Walk

ok, I just went down to the gym and walked around it two times.  That takes the place of the tree for tonight. :)

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. 

Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. 
   A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity. Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Accept the things you cannot change. 
   Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.
4. Remember to laugh. 
   Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.
5. Give up the bad habits. 
   Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
6. Slow down. 
   Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.
7. Get enough sleep. 
   Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized. 
   Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back. 
   Volunteer your time or return a favor to a friend. Helping others helps you.
10. Try not to worry. 
    The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

Four Ways to Deal with Stress

 

Here are four simple techniques for managing stress:   

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

Tips for Dealing with Stress from John Hammarley

 

Positive Self-Talk

Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").

Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:

Negative	Positive
"I can't do this."	"I'll do the best I can."
"Everything is going wrong."	"I can handle things if I take one step at a time."
"I hate it when this happens."	"I know how to deal with this; I've done it before."

To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.

Having trouble getting started? Try positive statements such as these:

• "I can get help if I need it."
• "We can work it out."
• "I won't let this problem get me down."
• "Things could be worse."
• "I'm human, and we all make mistakes."
• "Some day I'll laugh about this."
• "I can deal with this situation when I feel better."

Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

Emergency Stress Stoppers

There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot. Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.

• Count to 10 before you speak.
• Take three to five deep breaths.
• Walk away from the stressful situation, and say you'll handle it later.
• Go for a walk.
• Don't be afraid to say "I'm sorry" if you make a mistake.
• Set your watch five to 10 minutes ahead to avoid the stress of being late.
• Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
• Drive in the slow lane or avoid busy roads to help you stay calm while driving.
• Smell a rose, hug a loved one or smile at your neighbor.

Health reporter John Hammarley offers emergency stress stoppers in this video

. 

Finding Pleasure

When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress. You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book. Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.

• Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
• Take up a hobby, new or old.
• Read a favorite book, short story, magazine or newspaper.
• Have coffee or a meal with friends.
• Play golf, tennis, ping-pong or bowl.
• Sew, knit or crochet.
• Listen to music during or after you practice relaxation.
• Take a nature walk — listen to the birds, identify trees and flowers.
• Make a list of everything you still want to do in life.
• Watch an old movie on TV or rent a video.
• Take a class at your local college.
• Play cards or board games with family and friends.

Daily Relaxation

Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation. Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.

Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.

1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
2. Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
3. Inhale and exhale. Focus on breathing slowly and deeply.
4. Continue to breathe slowly for 10 minutes or more.
5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.

http://www.heart.org/HEARTORG/GettingHealthy/StressManagement+%EF%BF%C3%C3%C3%EF%BF%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%EF%BF%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%EF%BF%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%C3%EF%BF%C3%C3%C3%C3%C3%C3%C3%C3%C3%FD%B1%B1%B1%B1%B1....Four+-Ways-to-Deal-with-+Stress_UCM_307996_Article.jsp#.T2uRecVunBs 

Understanding Blood Pressure Readings

Here is some timely information that I found helpful for me.  Perhaps it will be interesting to you also.  The website address is listed just below this paragraph.  Then the article begins. 

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHi%C3%C3%EF%BF%C3%C3%C3%EF%BF%C3%EF%BF%EF%BF%C3%C3%C3%C3%C3%C3%C3%EF%BF%C3%C3%BD%B1%B1%B1%B1%B1%B1ghBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.T2uP1cVunBs 

Blood pressure is typically recorded as two numbers, written as a ratio like this:

Read as "117 over 76 millimeters of mercury"		Systolic The top number, which is also the higher of the two numbers, measures the pressure in the arteries when the heart beats (when the heart muscle contracts).
		Diastolic The bottom number, which is also the lower of the two numbers, measures the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood).

What is the AHA recommendation for healthy blood pressure?

This chart reflects blood pressure categories defined by the American Heart Association.

Blood Pressure Category	Systolic mm Hg (upper #)		Diastolic mm Hg (lower #)
Normal	less than 120	and	less than 80
Prehypertension	120 – 139	or	80 – 89
High Blood Pressure (Hypertension) Stage 1	140 – 159	or	90 – 99
High Blood Pressure (Hypertension) Stage 2	160 or higher	or	100 or higher
Hypertensive Crisis (Emergency care needed)	Higher than 180	or	Higher than 110

* Your doctor should evaluate unusually low blood pressure readings.

How is high blood pressure diagnosed?

Your healthcare providers will want to get an accurate picture of your blood pressure and chart what happens over time. Starting at age 20, the American Heart Association recommends a blood pressure screening at your regular healthcare visit or once every 2 years, if your blood pressure is less than 120/80 mm Hg. 

Your blood pressure rises with each heartbeat and falls when your heart relaxes between beats. While BP can change from minute to minute with changes in posture, exercise, stress or sleep, it should normally be less than 120/80 mm Hg (less than 120 systolic AND less than 80 diastolic) for an adult age 20 or over. About one in three (33.5%) U.S. adults has high blood pressure.

If your blood pressure reading is higher than normal, your doctor may take several readings over time and/or have you monitor your blood pressure at home before diagnosing you with high blood pressure.

A single high reading does not necessarily mean that you have high blood pressure. However, if readings stay at 140/90 mm Hg or above (systolic 140 or above OR diastolic 90 or above) over time, your doctor will likely want you to begin a treatment program. Such a program almost always includes lifestyle changes and often prescription medication for those with readings of 140/90 or higher.

If, while monitoring your blood pressure, you get a systolic reading of 180 mm Hg or higher OR a diastolic reading of 110 mm HG or higher, wait a couple of minutes and take it again. If the reading is still at or above that level, you should seek immediate emergency medical treatment for a hypertensive crisis.

Even if your blood pressure is normal, you should consider making lifestyle modifications to prevent the development of HBP and improve your heart health.

Which number is more important, top (systolic) or bottom (diastolic)?

Typically more attention is given to the top number (the systolic blood pressure) as a major risk factor for cardiovascular disease for people over 50 years old. In most people, systolic blood pressure rises steadily with age due to increasing stiffness of large arteries, long-term build-up of plaque, and increased incidence of cardiac and vascular disease.

Eating When Not Hungry

Binge Eating

Does this sound like you — able to control your portions sometimes but losing control at other times? This is called "binge eating" and lots of people do it.

A binge is when you eat a lot of food in a short time and it's usually not healthy food. Binge eating is bad for you, especially if you have diabetes.

Emotional Eating

Many people eat when they feel upset, angry, sad, lonely or fearful. Emotions such as these can be powerful triggers to eat.

If you're an emotional eater, you can learn other ways to react to your emotions. Emotions usually don't last long — often just 10 minutes to an hour — so you only need to distract yourself from eating for a short time, until the emotion passes.

Nighttime Eating

For many people, dinner is only the start of their nighttime eating. There's nothing wrong with a healthy snack such as fruit, plain popcorn or whole-wheat toast with a little jam a couple of hours after dinner. However, nighttime eating is a problem when you eat large amounts of food or foods high in fat, sodium and calories like cookies, chips, full-fat ice cream, sandwiches or leftovers.

If nighttime eating is a problem for you, try to eat most of your calories during daylight hours. Reach for a light, low-fat and low-calorie snack in the evening.

Instead of	Try
Cookies	1 piece whole-wheat toast with jam
Candy	2 cups low-fat, low-salt popcorn
Chips	1 piece fresh fruit
Cheese and crackers	½ to 1 cup fat-free or 1% cottage cheese
Pizza	½ to 1 cup of veggies, raw or leftover from dinner
Ice cream	½ to 1 cup low-fat yogurt (flavored or plain)

To help control binge, emotional and nighttime eating:

• Get into the habit of eating three meals a day — breakfast, lunch and dinner — so you never get too hungry.
• Don't keep binge foods at home. If you're a binge eater, you know which foods you usually eat during a binge. Common binge foods are cookies, candy bars, ice cream or chips.
• Make a list of other things you'll do. Here are some suggestions:
  • Take a walk or enjoy another physical activity for at least 10 to 15 minutes.
  • Talk to a friend who can help you get your feelings under control.
  • Do something you enjoy, like reading, playing or listening to music, playing with pets or children, handcrafts or taking a long hot bath.
  • Do some physical work, such as gardening or housecleaning.

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Eating-When-Not-Hungry_UCM_307262_Article.jsp#.T2uOwMVunBs 

Thursday, March 22, 2012

Hi girls!  or should I say Hello Women!
I'm into my busiest time of the year.  I think that Easter at work is even busier than Christmas season.  Other than being so tired I'm doing fine.  I have the hardest time getting out of bed and off to work.  Once I'm here all is well, but the getting here part is awful.

I am working very hard to limit my intake of sweets, desserts, candy, cocoa, etc.  It's really hard.  I've taken to having one Hershey's Kiss in lieu of a candy bar.  I'm trying also to watch what I eat so that it's not over greasy or fatty or sugary, etc.  Sure makes a difference as to what there is available to eat! Last night I cooked up some chicken tenders and then wrapped them in a corn tortilla with cheese and olives and hot sauce.  They were so good!  They must have been ok good for me as I didn't have any problems afterwards.  I also have been enjoying celery with peanut butter a little more often and trying to eat breakfast at home instead of stopping for donuts or greasy McDonald's food for that meal.  I haven't really spent any money lately either.  Every lunch time and drive home I think of all these reasons why I should stop and buy something, not necessarily food items.  We just have so much stuff now anyway, so it's good I'm not "goodwilling".  But it is hard to just drive right by the places that I know I can get my shopping fix at.  All these bad habits that need to be pulled into check!  When I do happen to go to a store, which I just can't anymore, I always find stuff for Cub Scouts, which I'm not into anymore.  That's a hard one because I was in Cubs for 5 years.  I've got to break myself of that too.

I didn't get my little walk in yesterday as the neighbor had just finished his Board exams and so took his wife out for about an hour and their 3 kids came over.  We watched a movie and then we realized it was snowing!

I told dad the other day that I'd achieved all my goals in life, and perhaps that was my problem in life right now.  All I ever wanted to be was a mom, then a grandma.  So now that they are achieved I have no direction.  Dad rolled his eyes at me.

I guess I just need to stop living in the past. Suck it up and move on.  I know that if I was reading the scriptures more regularly that would help, but I have zero desire to do so and I know that is Satan telling me I don't want to read them.  I'm so lazy, and I know that is him too.  I sit on the couch and think I want to go sew something, then by the time I get upstairs and start looking around it's just over whelming to say "forget it" and just turn around and go back down to the couch or to the bed.  It seems like there is a whole life outside of work that I'm missing.

Well, that's my woe-is-me story for today.  I'm just not sure how to snap out of it. Then everything becomes overwhelming, even the doing nothing so I just want to go and sleep somewhere.
ok, ok, i'm stopping now.

Any advice for the old lady?

TODAY's POSTING FROM MOM

ok, I must confess that I ate a hostess cherry pie today. I just put on my coat and, in the rain, walked around the tree in the cul-de-sac. I'm feeling pretty good.  I could have walked further, but if dad knew that then he would have made me go around again. Baby Steps.

5 Goals to Losing Weight (From the American Heart Association)

To lose weight, you need to burn more calories than you eat. Every good weight-loss plan has the same two parts: food and physical activity. Wise food choices can help you eat fewer calories and daily (or almost daily) physical activity helps you burn off some of the calories you consume. You lose weight more easily and you're more likely to keep it off, too.

1. Keep portions smaller than your fist. It’s easy to overeat when you have too much food on your plate. Smaller portions help prevent overeating. Overeating can make health problems worse, especially if you have diabetes. One way to control overeating is to reduce portion sizes when you eat. For most foods, a reasonable portion is ½ to 1 cup – about the size of a woman’s fist. Even if your fist is larger than that, it is still a handy measuring tool that goes everywhere you go. Just keep your portions smaller than your fist. See our Suggested Servings from Each Food Group and Healthier Kids portion sizes. Not all foods fit the “fist” rule.

The two most common exceptions are:

• Meat, chicken and fish. For these foods, keep portions the size of a deck of cards (about half the size of your fist.)
• Plain vegetables, including salads without dressing. You can have as much as you want because these foods are filling and low in calories.

2. Control your hunger with filling foods that are low in calories. Foods such as soup, salad, fruits and vegetables can help fill you up without adding a lot of calories. These foods will satisfy hunger and help you lose weight. Research shows that people feel less hungry when they eat a certain volume (amount) of food. High-fiber foods, such as fruits and vegetables, can provide a feeling of fullness and also digest slowly. That helps you feel satisfied longer so you eat less.
3. Keep track of what you eat. When you keep track of what you eat, you're more likely to meet your food goals. Studies show that keeping a food log or diary helps people lose weight and keep it off.
4. Make trade-offs to reduce how much fat and sugar you eat. Foods high in fat and sugar are usually high in calories, too. But that doesn't mean you have to give up your favorite foods. Learn to make trade-offs instead. If you want to indulge in your favorite dessert, eat a lower-calorie meal.
5. Enjoy more physical activity. As you already know, regular physical activity is important for keeping your heart healthy. Increasing physical activity may help you lose weight and strengthen your heart at the same time.

If you feel you need extra support to lose weight, look for a weight-loss program that's been proven safe and successful. Look for a program that:

• Stresses a healthy eating plan (low in saturated fat, trans fat, cholesterol and sodium, with plenty of fruits, vegetables, whole grains, lean poultry, meat and fish, and fat-free or low-fat dairy).
• Includes daily physical activity.
• Gives you personal support from a group, buddy or dietitian.
• Does not deprive you of the foods you enjoy.
• Has a system to help you keep track of what you eat and drink.
• Recommends a gradual weight loss of 1 to 2 pounds per week until a healthy weight is reached.
• If you're insulin-dependent, does not conflict with your diabetic diet. Talk to your doctor or diabetes educator if you have questions.

Instead of ...	Try ...
Counting every calorie and fat gram	Keeping a food diary. Once you know what you are eating you may be able to reduce the amount without having to count every calorie. Try eating ½ portions.
Eating dessert after dinner	If you feel like you have to eat dessert, try eating dessert only after lunch, and choose a low-calorie dessert like fruit. The earlier in the day you eat high-calorie foods, the more time you have during the day to burn off those extra calories. (That doesn’t mean eat dessert after breakfast.) Refer to the “make trade-offs” section above.
Skipping meals to lose weight	Eating 4-5 smaller meals during the day. Eating every 3-4 hours helps control hunger. Just make sure that your smaller meals do not exceed your daily total calorie goals.
Starving between meals	Planing ahead and bringing healthy snacks with you wherever you go so you won’t be tempted to pick up something unhealthy on your way. Drink a tall glass of water to get you through a craving.
Tasting food while you cook	Resisting eating the food you are making until you are sitting at the table with a plate and proper portion sizes in front of you.
Stopping at the grocery store on the way home	Shopping after you eat. Never go to the store hungry or you’re asking for trouble. If you must go to the store before eating a meal make sure you have a healthy snack (see above) to eat before you get there to curb your appetite and reduce the likelihood of binge-buying.
Weighing yourself every day	Weighing yourself once a week. We recommend choosing the schedule that works best for you. If you have heart failure, you must check your weight every day to look for sudden changes.

Learn more:

• Tips for Lowering Calories
• Learn  5 Goals to Healthy Eating
• Recognizing Roadblocks
• Eating When Not Hungry

Printable Information Sheets:

• Why Should I Be Physically Active?
• How Can Physical Activity Become a Way of Life?
• How Can I Keep Track of Physical Activity and Eating?

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Losing-Weight_UCM_307260_Article.jsp#.T1-vVIFulbk