It's been an exciting July for me - anniversaries and new journey's to report. I'll be writing more soon as I make the time to write and share my trip to wellness.
More coming soon. Please stay tuned.
In the meantime check out my photo journey through life - daily pics from walks and special moments at https://photos2shareblog.wordpress.com
Sincerely,
Melissa Blanchard
Monday, July 28, 2014
Sunday, July 6, 2014
Healthly Lifestyle Notes Along my Journey To Wellness - July 6, 2014
Why be healthy? I've heard this question from others along my journey and have found the best reason I know of is to have a feeling of being in sync with mind, body, soul, spirit and universe. When the body is in a rhythm the rest fall in line. The spirit leads the way on getting a body on schedule.
I started out with a simple routine of eating within an hour of waking then 4 to 5 hours after that until 3 meals are consumed. This easy guide got me started on the path to routine. I discovered the body needs to have routine - exercise, fuel intake, and sleep. When these 3 are regulated the rest will follow.
What rest am I talking about? Organizing, cleaning and socializing. As we meet the basic needs of the body, the mind is free to pursue other interests. To prepare the fuel, organization and cleaning at least in the kitchen, follows. From there the areas that we use each day to get going and stay clean, laundry and bathroom. Now I'm up to clearing away clutter and keeping the floors clean on a regular as you go type approach. I even got the vacuum cleaner involved - used to just do this on a "cleaning" day - well those don't really come easily to me so now every day is a cleaning day. The cleaning has become part of my routine. Next step will be to add areas I don't utilize all the time - coffee tables, side tables, storage bins, file cabinets and computer tables. Once this is in a clutter free state and I've weeded out all the unnecessary paperwork, I'll get rid of extra in my car trunk. That isn't too bad but needs a good clutter removing exercise.
I've discovered that the body works with the mind when it's needs are satisfied and the best way to accomplish this is with regular, good fuel and exercise. Getting the exercise done in the morning has also been key to overall cooperation of the body to get what needs doing done throughout the day. Sitting, standing, walking and doing is easier if the walk workout is completed first thing. This allows for better sleep patterns as well. The main reason is now I chose a waking time that is consistent with my schedule during the work week - out for my walk no later than 5:30 a.m. so I can have meal one completed before the work day begins. This allows me to have more time to do things for my personal living space and life goals on the weekends and holidays. Also saves on setting alarms - always set for same time everyday - routine makes for easier getting up as well which allows for a more even temperament throughout the day. Also, it's true, you can't make up sleep. The body needs its rest time everyday, you can't short it 5 days a week then expect it will be able to heal itself on the weekend by sleeping 10 or 12 hours Friday and Saturday.
This schedule also builds discipline that is self motivated. I know that if I get my walk done within an hour of getting up I feel better because I can have my meal one on time. The body rewards by being available the rest of the day for my other activities, social media, social events in my community, house work, food preparation, paying bills and pursing work and personal goals.
I used to think I wanted to be free of constraints on weekends - sleep as late as I wanted, sit all day if I wanted to. But I realized this isn't what my body needed. My body needs a routine, habits that build a stronger body, mind and spirit through regular nurturing. When you love yourself deeply and completely you will discover how important it is that your physical and psychological needs are met. Only then can you work on the needs of the many or the universe. In so doing I'm now fully awake in the present moment. I see what needs doing and get it done with no added stress.
Yes, I said, with no added stress. I was under much more pressure before because subconsciously I knew that getting off routine on weekends was damaging but couldn't see that getting up earlier was the cure. Not doing what needs doing creates stress whether you allow yourself to realize it or not. That pile of dishes is weighing on you whether you are able to see it or not. It's taking valuable reasoning power to justify not doing them. Why not do them? Same with eliminating dust, clutter, dirty body and laundry. When you take care of these things they are no longer taking up valuable hard drive space on the computer of the mind, so get them done.
I know, last July, 2013 I weighed at least 240 pounds for a 5' 1" frame. I couldn't get from the chair to the kitchen sink without effort that taxed. In 2012, I was going door to door to help get out the vote and nearly passed out after going just a short distance and steps were impossible. This extra weight was slowing me down, using up my mental and physical resources just to get the basics done to keep working. The light didn't come on about the weight until I couldn't easily fit in an airline seat. So while on that same trip I found the book, "It Starts With Food" at Turn The Page Bookstore Cafe. I suggest you read this book - you can do that easily - its well written and easy to understand. It walks you through the 1st steps to getting well. It took me until February to lose enough weight to start exercises about 40 pounds or so. I had to start slow - shoot for 30 minutes easy walking - fit it in where you maybe now watching TV, then later you see the value of morning routines that are sustainable by being set early enough to accommodate working hours.
Remember this is a gradual change - the body doesn't gain or shed weight in a hurry unless you're ill. You need to maintain about a pound a week and remember water weight comes off fast and as your increase muscle mass you will weigh more - fat weighs less than muscles does. I first noticed by measuring myself like I was going to sew an outfit, bust, waist, mid-waist, hips, bicep, and calf. Just remember if you are like me, you'll have fat that hangs down, like the waist and upper arm. The arm you can measure, but the stomach hang is trickier to measure. I gage it by how much of my thighs I can see. I noticed there's an indent on my thighs from where the stomach rested, I can see that the stomach has receded (after losing nearly 60 pounds) - much like a glacier, the fat has melted away. Take note of these things in the mirror, get a hand mirror to check out your butt and back. You have to stay motivated - scale and measurement will let you down but seeing less fat will not - you will know you've made progress if you detail how you look today. It's your body, embrace it, know it, and work with it.
Not just your body will be changing, your mind, soul and spirit will be changing too. Be sure to capture this journey in journals during alone times. This is the time your spirit will talk with you and the universe to give you direction and help you see the direction you need to take both personally and professionally. Keep appointments with yourself for bill paying, journal writing and socializing. As you complete the journal writing you will find other goals you want to pursue, like traveling, learning, reading, and writing. Make appointments for these too and follow through, you matter, your hopes and dreams matter, be true to them.
Its so easy to slip, the main thing is don't fall back into the bad habits. Keep your focus on what's doable, execute and remember your checklists and appointments with yourself are even more important than those at work. As you take care of your basic needs, you'll be able to start work on your To Be list. Your mind will have the resources to begin finding out what is it you want to be, to yourself, to the world and to the boss. Remember, what you are is as important as what you do. Be the best you can be.
Your comments are welcome. If you need someone to run ideas by you can reach me at mblanchdev1@gmail.com. Sometimes you just need to have someone listen to your ideas. I've also found that talking into a recorder helps me work through my thoughts easier than writing at times. Its a great way to sound off. The mind and body want to work for the good of the soul and spirit so learn what's good for you, apply it and good health will follow.
I started out with a simple routine of eating within an hour of waking then 4 to 5 hours after that until 3 meals are consumed. This easy guide got me started on the path to routine. I discovered the body needs to have routine - exercise, fuel intake, and sleep. When these 3 are regulated the rest will follow.
What rest am I talking about? Organizing, cleaning and socializing. As we meet the basic needs of the body, the mind is free to pursue other interests. To prepare the fuel, organization and cleaning at least in the kitchen, follows. From there the areas that we use each day to get going and stay clean, laundry and bathroom. Now I'm up to clearing away clutter and keeping the floors clean on a regular as you go type approach. I even got the vacuum cleaner involved - used to just do this on a "cleaning" day - well those don't really come easily to me so now every day is a cleaning day. The cleaning has become part of my routine. Next step will be to add areas I don't utilize all the time - coffee tables, side tables, storage bins, file cabinets and computer tables. Once this is in a clutter free state and I've weeded out all the unnecessary paperwork, I'll get rid of extra in my car trunk. That isn't too bad but needs a good clutter removing exercise.
I've discovered that the body works with the mind when it's needs are satisfied and the best way to accomplish this is with regular, good fuel and exercise. Getting the exercise done in the morning has also been key to overall cooperation of the body to get what needs doing done throughout the day. Sitting, standing, walking and doing is easier if the walk workout is completed first thing. This allows for better sleep patterns as well. The main reason is now I chose a waking time that is consistent with my schedule during the work week - out for my walk no later than 5:30 a.m. so I can have meal one completed before the work day begins. This allows me to have more time to do things for my personal living space and life goals on the weekends and holidays. Also saves on setting alarms - always set for same time everyday - routine makes for easier getting up as well which allows for a more even temperament throughout the day. Also, it's true, you can't make up sleep. The body needs its rest time everyday, you can't short it 5 days a week then expect it will be able to heal itself on the weekend by sleeping 10 or 12 hours Friday and Saturday.
This schedule also builds discipline that is self motivated. I know that if I get my walk done within an hour of getting up I feel better because I can have my meal one on time. The body rewards by being available the rest of the day for my other activities, social media, social events in my community, house work, food preparation, paying bills and pursing work and personal goals.
I used to think I wanted to be free of constraints on weekends - sleep as late as I wanted, sit all day if I wanted to. But I realized this isn't what my body needed. My body needs a routine, habits that build a stronger body, mind and spirit through regular nurturing. When you love yourself deeply and completely you will discover how important it is that your physical and psychological needs are met. Only then can you work on the needs of the many or the universe. In so doing I'm now fully awake in the present moment. I see what needs doing and get it done with no added stress.
Yes, I said, with no added stress. I was under much more pressure before because subconsciously I knew that getting off routine on weekends was damaging but couldn't see that getting up earlier was the cure. Not doing what needs doing creates stress whether you allow yourself to realize it or not. That pile of dishes is weighing on you whether you are able to see it or not. It's taking valuable reasoning power to justify not doing them. Why not do them? Same with eliminating dust, clutter, dirty body and laundry. When you take care of these things they are no longer taking up valuable hard drive space on the computer of the mind, so get them done.
 |
| My Changing Look On my Journey to Wellness |
I know, last July, 2013 I weighed at least 240 pounds for a 5' 1" frame. I couldn't get from the chair to the kitchen sink without effort that taxed. In 2012, I was going door to door to help get out the vote and nearly passed out after going just a short distance and steps were impossible. This extra weight was slowing me down, using up my mental and physical resources just to get the basics done to keep working. The light didn't come on about the weight until I couldn't easily fit in an airline seat. So while on that same trip I found the book, "It Starts With Food" at Turn The Page Bookstore Cafe. I suggest you read this book - you can do that easily - its well written and easy to understand. It walks you through the 1st steps to getting well. It took me until February to lose enough weight to start exercises about 40 pounds or so. I had to start slow - shoot for 30 minutes easy walking - fit it in where you maybe now watching TV, then later you see the value of morning routines that are sustainable by being set early enough to accommodate working hours.
Remember this is a gradual change - the body doesn't gain or shed weight in a hurry unless you're ill. You need to maintain about a pound a week and remember water weight comes off fast and as your increase muscle mass you will weigh more - fat weighs less than muscles does. I first noticed by measuring myself like I was going to sew an outfit, bust, waist, mid-waist, hips, bicep, and calf. Just remember if you are like me, you'll have fat that hangs down, like the waist and upper arm. The arm you can measure, but the stomach hang is trickier to measure. I gage it by how much of my thighs I can see. I noticed there's an indent on my thighs from where the stomach rested, I can see that the stomach has receded (after losing nearly 60 pounds) - much like a glacier, the fat has melted away. Take note of these things in the mirror, get a hand mirror to check out your butt and back. You have to stay motivated - scale and measurement will let you down but seeing less fat will not - you will know you've made progress if you detail how you look today. It's your body, embrace it, know it, and work with it.
Not just your body will be changing, your mind, soul and spirit will be changing too. Be sure to capture this journey in journals during alone times. This is the time your spirit will talk with you and the universe to give you direction and help you see the direction you need to take both personally and professionally. Keep appointments with yourself for bill paying, journal writing and socializing. As you complete the journal writing you will find other goals you want to pursue, like traveling, learning, reading, and writing. Make appointments for these too and follow through, you matter, your hopes and dreams matter, be true to them.
Its so easy to slip, the main thing is don't fall back into the bad habits. Keep your focus on what's doable, execute and remember your checklists and appointments with yourself are even more important than those at work. As you take care of your basic needs, you'll be able to start work on your To Be list. Your mind will have the resources to begin finding out what is it you want to be, to yourself, to the world and to the boss. Remember, what you are is as important as what you do. Be the best you can be.
Your comments are welcome. If you need someone to run ideas by you can reach me at mblanchdev1@gmail.com. Sometimes you just need to have someone listen to your ideas. I've also found that talking into a recorder helps me work through my thoughts easier than writing at times. Its a great way to sound off. The mind and body want to work for the good of the soul and spirit so learn what's good for you, apply it and good health will follow.
Saturday, June 21, 2014
Summer Time in Minnesota and My Struggle with Asthma
Me doing my 30 Minutes
Pictures of my walk today - 1st day of Summer Yeah
Above are links to my pictures from my 30 minute walk today.
My actual walk time is increasing but the #LetsMove initiative is 30 minutes a day so I try and keep to that as I describe my efforts. Actual timing is:
63 = 40 min walk 13 min bike 10 min arms building up:)
2800
143 cal
3 Km distance
2.9 Km/Hr
Walking outside wasn't something I did much of without a mask on to protect from pollen and allergens since 2001 or so. Now I celebrate every time I get out and walk.
My breathing has greatly improved since I discovered my real issue wasn't asthma as much as acid reflux.
As a child I had asthma. When I was diagnosed they didn't have steroids. My symptoms were wheezing and I couldn't catch my breath then I would cough. When I was really bad I would throw up.
After steroids I would get extremely tight in the chest and in my throat and would have coughing fits when I tried to inhale it would whistle. I found out recently that most of my symptoms where from acid reflux probably from being overweight which crowded my stomach contents back into my esophagus. I found tums relieved my tight throat and cough more than the inhalers. So I worked with my pharmacist and doctor to go off steroids and acid blockers. Getting off acid blockers helped me identify which foods caused more issues.
I've lost 61 pounds and continue to get closer to my correct weight for my frame. I stand more after I eat and watch how much I eat at any given time. I've given up pop or soda and caffeine which all contribute. I also have been getting allergy shots since 2000 and that has reduced my sinus issues greatly.
I also tried EFT which helps eliminate emotional triggers in response to remembered pain. It isn't covered by insurance but it has helped me overcome in 3 hours what doctors haven't been able to help me with ever. Well worth checking into to see if perhaps some remembered pain is causing symptoms to manifest in the body.
I hope that all that suffer from some short of cough or breathing issue find the answers that will work for you. The body, mind, spirit and soul all work together to help us breath, eat, and experience life. All must be in harmony for the human body to work properly. Remember my situation is mine and I'm not a doctor so see a doctor if you need more information about asthma. Know the facts. Asking questions is the way to find solutions.
Peace.
Pictures of my walk today - 1st day of Summer Yeah
Above are links to my pictures from my 30 minute walk today.
My actual walk time is increasing but the #LetsMove initiative is 30 minutes a day so I try and keep to that as I describe my efforts. Actual timing is:
63 = 40 min walk 13 min bike 10 min arms building up:)
2800
143 cal
3 Km distance
2.9 Km/Hr
Walking outside wasn't something I did much of without a mask on to protect from pollen and allergens since 2001 or so. Now I celebrate every time I get out and walk.
My breathing has greatly improved since I discovered my real issue wasn't asthma as much as acid reflux.
As a child I had asthma. When I was diagnosed they didn't have steroids. My symptoms were wheezing and I couldn't catch my breath then I would cough. When I was really bad I would throw up.
After steroids I would get extremely tight in the chest and in my throat and would have coughing fits when I tried to inhale it would whistle. I found out recently that most of my symptoms where from acid reflux probably from being overweight which crowded my stomach contents back into my esophagus. I found tums relieved my tight throat and cough more than the inhalers. So I worked with my pharmacist and doctor to go off steroids and acid blockers. Getting off acid blockers helped me identify which foods caused more issues.
I've lost 61 pounds and continue to get closer to my correct weight for my frame. I stand more after I eat and watch how much I eat at any given time. I've given up pop or soda and caffeine which all contribute. I also have been getting allergy shots since 2000 and that has reduced my sinus issues greatly.
I also tried EFT which helps eliminate emotional triggers in response to remembered pain. It isn't covered by insurance but it has helped me overcome in 3 hours what doctors haven't been able to help me with ever. Well worth checking into to see if perhaps some remembered pain is causing symptoms to manifest in the body.
I hope that all that suffer from some short of cough or breathing issue find the answers that will work for you. The body, mind, spirit and soul all work together to help us breath, eat, and experience life. All must be in harmony for the human body to work properly. Remember my situation is mine and I'm not a doctor so see a doctor if you need more information about asthma. Know the facts. Asking questions is the way to find solutions.
Peace.
Wednesday, June 18, 2014
June 18 2014 - Personal Journal - My Journey to Health
Hi All,
I've been asked to tell you more about my food choices that have helped me lose 61 pounds to date since July, 2013. So this entry is about how I chose what to eat and when.
The body has a rhythm that is hormone based. It's best to get into a routine as much as possible. If you work odd hours just remember start the rhythm when you wake and go forward.
Within 1 hour of waking have meal 1. It's best to think of these meals as fuel so the body is able to function. After that 1st meal have one every 4 to 5 hours up to 3 meals in one day's cycle.
When exercising its good to have protein within an hour before such as an egg or 2 hand fulls of macadamia nuts (other choices are walnuts, pecans, cashews, and almonds). Peanuts, legumes and grains are not broken down properly by the body so best left alone. Why protein? The body is going to need to build muscle to work out so protein is the best food for muscles.
What protein is good for meals? I've found that organic and/or grass feed meat is the best choice for poultry, beef and pork. I do get regular pork and chicken on occasions when money is tight and that works ok - main thing is to control portion sizes. 3 ozs of protein is plenty, Round off the meal with around 6 ozs of vegetables (average is 3 ozs a serving). Meal 2 and 3 I add 1 to 2 servings of fruit. I have acid reflux issues (most overweight people do - it comes from fat pushing the stomach contents up into the esophagus) - so until I lose more weight I limit myself to apples, dried cranberries, raisins, dates and prunes. These choices limit issues with acid reflux and also keeps me regular. Daily elimination of waste from bowels is crucial to correct stomach emptying so eat what's necessary to make this happen.
Here's what a typical meal looks like for me - from how I roast the chicken to how I display on my plate:
Oven at 350 uncovered baking dish. Poultry seasoning, salt and white pepper.
About 1 hour 30 minutes or when meat reaches at least 180 degrees - like to be safe.
Greens consist of Collard and Kale you can add mustard and turnip as well. I cook them in microwave bowl with juice from the chicken &/or water & 2 tbs of coconut or olive oil. I add poultry seasoning, salt and pepper sometimes some ground ginger. All very good flavors to add with the greens.
Sometimes I have broccoli mixed with greens too - its a good anti-inflammatory so been eating that a lot lately.
When making greens in the microwave - buy some frozen greens first to get cooking instructions then you can apply those same instructions to fresh greens. I use a pair of cooking shears to cut up my greens seems easier to me than using a knife (safer too).
Here's how long I cook greens - about 2 cups of chopped greens (uncooked) 8 to 10 minutes on high with a cover in the microwave (about a 1/3 of the way filled with water in the container (stir at 4 minutes to avoid over cooking the greens on the top).
I make my beef up as hamburger caseroles mainly (I use 2 eggs to about 1.5 lbs of ground beef with a savory seasoning and salt and pepper about 2 tbs of coconut oil or butter (holds the mixture together). Bake until meat in the center is at 180 degrees (I usually go to about 190 to 200 I like to be sure all is done. About 1 hour 45 minutes at 350 degree oven in uncovered baking dish.
This same recipe works for ground pork or turkey/chicken just use poultry seasoning instead of savory.
Other vegetables (fresh or frozen work) to use are carrots, sugar peas, okra, spinach, peas, squash (all kinds), sweet potatoes instead of potatoes (more nutrition for the calories in sweet potatoes). Sweet potatoes are best cooked thinly sliced in the with the greens in the microwave they will get done about the same time. I use about 2 ozs of sweet potatoes or about a third of the average sized potato. Then I wrap the end with wet paper towel until my next meal.
Hope this helps you begin the journey to healthier eating. Be sure to look into Super Enzymes - from "Now" 1 tablet with meals and Ester - C about 500 mg a day and vitamin D3 1000 IU or one tablet daily with your 500 mg calcium (citrate powdered is easiest to digest) morning and last meal to get optimal absorption. I also take Natural Calm 2 tsp but you want to build up on this one - magnesium comes from dark green veggies but its hard to get enough and acid blocking medicine also depletes calcium and magnesium so I'm still rebuilding my supply. Follow the label instructions they know best.
Remember - I'm not an expert this is just someone sharing my experiences with you. I have seen a doctor and my organs are working normally and my good cholesterol is going up and my over ratio of good and bad is improving. Bad has been reduced since I started eating this way in July, 2013. Blood pressure is doing better too. I've also been walking 30 minutes every day since February, 2014. You have to get some weight off by eating right first before adding a lot of exercise.
Keep on believing that healthy is possible. Remember, small steps gets you the victory so just keep moving forward toward a healthier lifestyle. This isn't an overnight transformation but one day you will see results. Inches matter more than the scale but it's good to keep an eye on the scale. Dropping more than a pound a week can be dangerous to how your body functions so know your weight. Also, remember to drink plenty of water many times you may think you're hungry when in reality you're just thirsty.
Another thing about drinking - limit fluids at meal time - your stomach needs to be able to digest and if you have too much liquid in the mix it can cause over production of acid so get your fluids primarily between meals and stay away from all soda's or pops sugar or sugar free since carbonation contributes to acid reflux and poor digestion.
I'll be posting more on my journey to wellness but this is all for today. Peace.
I've been asked to tell you more about my food choices that have helped me lose 61 pounds to date since July, 2013. So this entry is about how I chose what to eat and when.
The body has a rhythm that is hormone based. It's best to get into a routine as much as possible. If you work odd hours just remember start the rhythm when you wake and go forward.
Within 1 hour of waking have meal 1. It's best to think of these meals as fuel so the body is able to function. After that 1st meal have one every 4 to 5 hours up to 3 meals in one day's cycle.
When exercising its good to have protein within an hour before such as an egg or 2 hand fulls of macadamia nuts (other choices are walnuts, pecans, cashews, and almonds). Peanuts, legumes and grains are not broken down properly by the body so best left alone. Why protein? The body is going to need to build muscle to work out so protein is the best food for muscles.
What protein is good for meals? I've found that organic and/or grass feed meat is the best choice for poultry, beef and pork. I do get regular pork and chicken on occasions when money is tight and that works ok - main thing is to control portion sizes. 3 ozs of protein is plenty, Round off the meal with around 6 ozs of vegetables (average is 3 ozs a serving). Meal 2 and 3 I add 1 to 2 servings of fruit. I have acid reflux issues (most overweight people do - it comes from fat pushing the stomach contents up into the esophagus) - so until I lose more weight I limit myself to apples, dried cranberries, raisins, dates and prunes. These choices limit issues with acid reflux and also keeps me regular. Daily elimination of waste from bowels is crucial to correct stomach emptying so eat what's necessary to make this happen.
Here's what a typical meal looks like for me - from how I roast the chicken to how I display on my plate:
About 1 hour 30 minutes or when meat reaches at least 180 degrees - like to be safe.
Sometimes I have broccoli mixed with greens too - its a good anti-inflammatory so been eating that a lot lately.
When making greens in the microwave - buy some frozen greens first to get cooking instructions then you can apply those same instructions to fresh greens. I use a pair of cooking shears to cut up my greens seems easier to me than using a knife (safer too).
Here's how long I cook greens - about 2 cups of chopped greens (uncooked) 8 to 10 minutes on high with a cover in the microwave (about a 1/3 of the way filled with water in the container (stir at 4 minutes to avoid over cooking the greens on the top).
I make my beef up as hamburger caseroles mainly (I use 2 eggs to about 1.5 lbs of ground beef with a savory seasoning and salt and pepper about 2 tbs of coconut oil or butter (holds the mixture together). Bake until meat in the center is at 180 degrees (I usually go to about 190 to 200 I like to be sure all is done. About 1 hour 45 minutes at 350 degree oven in uncovered baking dish.
This same recipe works for ground pork or turkey/chicken just use poultry seasoning instead of savory.
Other vegetables (fresh or frozen work) to use are carrots, sugar peas, okra, spinach, peas, squash (all kinds), sweet potatoes instead of potatoes (more nutrition for the calories in sweet potatoes). Sweet potatoes are best cooked thinly sliced in the with the greens in the microwave they will get done about the same time. I use about 2 ozs of sweet potatoes or about a third of the average sized potato. Then I wrap the end with wet paper towel until my next meal.
Hope this helps you begin the journey to healthier eating. Be sure to look into Super Enzymes - from "Now" 1 tablet with meals and Ester - C about 500 mg a day and vitamin D3 1000 IU or one tablet daily with your 500 mg calcium (citrate powdered is easiest to digest) morning and last meal to get optimal absorption. I also take Natural Calm 2 tsp but you want to build up on this one - magnesium comes from dark green veggies but its hard to get enough and acid blocking medicine also depletes calcium and magnesium so I'm still rebuilding my supply. Follow the label instructions they know best.
Remember - I'm not an expert this is just someone sharing my experiences with you. I have seen a doctor and my organs are working normally and my good cholesterol is going up and my over ratio of good and bad is improving. Bad has been reduced since I started eating this way in July, 2013. Blood pressure is doing better too. I've also been walking 30 minutes every day since February, 2014. You have to get some weight off by eating right first before adding a lot of exercise.
Keep on believing that healthy is possible. Remember, small steps gets you the victory so just keep moving forward toward a healthier lifestyle. This isn't an overnight transformation but one day you will see results. Inches matter more than the scale but it's good to keep an eye on the scale. Dropping more than a pound a week can be dangerous to how your body functions so know your weight. Also, remember to drink plenty of water many times you may think you're hungry when in reality you're just thirsty.
Another thing about drinking - limit fluids at meal time - your stomach needs to be able to digest and if you have too much liquid in the mix it can cause over production of acid so get your fluids primarily between meals and stay away from all soda's or pops sugar or sugar free since carbonation contributes to acid reflux and poor digestion.
I'll be posting more on my journey to wellness but this is all for today. Peace.
Sunday, June 8, 2014
Can Do Healthy Lifestyle Personal Journal 6/8/2014
Click on this Link to See Videos of my Journey to Wellness - Still Traveling on the Road
It has been 7 days of self-discovery for me. I'm walking easier with less pain in my back muscles from tension. So freeing to have found a way to release the emotional pain I had been carrying.
I'm off all of the prescribed medicines I've been taking for Asthma, acid reflux and sinusitis and feeling much better now. I still take over the counter but low doses and they don't contain steroids.
I'll be meeting with my Can Do Healthy Lifestyle coach this week. So much to be grateful for just since I started that program (end of April). When it comes to all the good that's come into my life since last July 13th I feel truly blessed.
My calendars and e-mail are now working for me instead of overwhelming me. I'm breaking down what I need to do into manageable pieces until progress is taking shape over all aspects of my life.
I still have new challenges every day but mostly I see these as opportunities to learn and grow.
Work is changing now too, but I see it as a chance for growth and so far manageable.
My biggest aha moment for this last 7 days is learning the most important goal in my life is good health. My mind, body, soul and spirit are all working with the universe to make this happen. Identifying that without health none of the rest is possible helps me to get my priorities in line. Once you realize what's most important - the rest falls into place.
The next big revelation was how much my body needs to tell me. Medicine can be good but must be managed. Be sure to always know the side affects. Meet with a Pharmacist they know more than anyone how the body works in conjunction with medication.
Enjoy every moment you are given to its fullest. Look for the possibilities, treasure the positive encounters, learn from the negative ones.
Like my Grandpa Dean always said, "Lead, follow or get out of the way." I choose to lead by following instructions that are needed, listening to good advice (especially from my own mind and body) and learning from those getting the job done. Be still and you will hear.
It has been 7 days of self-discovery for me. I'm walking easier with less pain in my back muscles from tension. So freeing to have found a way to release the emotional pain I had been carrying.
I'm off all of the prescribed medicines I've been taking for Asthma, acid reflux and sinusitis and feeling much better now. I still take over the counter but low doses and they don't contain steroids.
I'll be meeting with my Can Do Healthy Lifestyle coach this week. So much to be grateful for just since I started that program (end of April). When it comes to all the good that's come into my life since last July 13th I feel truly blessed.
My calendars and e-mail are now working for me instead of overwhelming me. I'm breaking down what I need to do into manageable pieces until progress is taking shape over all aspects of my life.
I still have new challenges every day but mostly I see these as opportunities to learn and grow.
Work is changing now too, but I see it as a chance for growth and so far manageable.
My biggest aha moment for this last 7 days is learning the most important goal in my life is good health. My mind, body, soul and spirit are all working with the universe to make this happen. Identifying that without health none of the rest is possible helps me to get my priorities in line. Once you realize what's most important - the rest falls into place.
The next big revelation was how much my body needs to tell me. Medicine can be good but must be managed. Be sure to always know the side affects. Meet with a Pharmacist they know more than anyone how the body works in conjunction with medication.
Enjoy every moment you are given to its fullest. Look for the possibilities, treasure the positive encounters, learn from the negative ones.
Like my Grandpa Dean always said, "Lead, follow or get out of the way." I choose to lead by following instructions that are needed, listening to good advice (especially from my own mind and body) and learning from those getting the job done. Be still and you will hear.
Sunday, June 1, 2014
Thank you Twin Cities Heart Walk #TCHeartWalk
Thank you Twin Cities Heart Walk #TCHeartWalk for all the special moments:
Special thanks to the American Heart Association, the Minnesota Twins and MyFox 9 Twin Cities Heart Walk Beautiful Memories Mascot Race http://youtu.be/qqDhQpRg2Uw and my employer Fairview Health Services for their support Fairview Health Services
Can Do Healthy Lifestyle - Personal Journal 6/1/2014
It helps me to be writing to someone. So I'll be doing this journal in the form of a letter to someone that cares about me and my well being.
To: Someone
From: Melissa Blanchard
Date: 6/1/2014
I have accomplished much since my last letter on 5/26/2014. First, I'm thankful for Can Do Healthy Lifestyle coach, Diane. She's a medical doctor that I'm able to trust. The journey to health and well being can be a scary one so having someone that knows how Doctors think and how they are trained has helped me to make sound decisions. I'm very grateful I met her at a Fairview Health Services sponsored Health Fair. I encourage any working at Fairview to attend this fair - it brings together resources that only want to ensure all people have access to quality health, restoring and maintaining, programs throughout the Twin Cities area. Networking at it's finest.
Diane helped me think through what my General practitioner or family physician was advising when she had me make an appointment with a pharmacist - this isn't someone at the local drug store but someone affiliated with the clinic that is trained to know how the body works and the latest on all medicines. She helped me to put aside my reactions of thinking this person would just want to sell me drugs - a pharmacist does not work for a drug company.
I kept my appointment with my clinic's pharmacist, Heather. I was nervous to go. I don't like taking medicine - I'd like to learn of other ways to control health concerns. As soon as I met Heather, I felt this is someone I can relate to. She asked me questions, she listened and she supported. She also gave me great advice. Together we identified a treatment plan (mostly involving food choices and food diary) to treat acid reflux - no more medicine unless needed - 1st tums, then zantac , then generic prilosec for 5 to 10 days then stop. She told me how to make medicine affective - priceless gift.
As for Asthma, we looked at nasal sprays I'm taking - found out I had duplicates - which is ok if they are designed for different allergens. I am personally staying off Claritin products as much as possible and relying on nose sprays and allergy shots mainly for now. Biggest success story was Heather's suggestion to stop advair. She told me that it is designed to work best with 2 doses. I've been on 1 dose for a year now and if I was having success I really didn't need the 1 dose. I'll be following up with her in a month but I was able to walk 1 mile in the Twin City Heart Walk with no trouble - great feeling to be off that medicine.
She also approved of my use of the Paleo food choices some call it Whole30. See my blog post referring the book that introduced me to Paleo:
How Books and Bookstores Have Changed My Life
She reviewed the supplements I was taking and checked my blood work and test results with me to adjust as needed. She saved me money by explaining that the body is only able to absorb 500 mg of calcium per serving so you need to split up taking your supplement. I find powder is the best way to get to just 500 - about 2.3 grams per calculations from the label's 640 mg dose. Also, I only take 1,000 mg per the supplement and will be adding canned salmon with bones and bone broth to my diet to get the remaining 200 mg that dark green veggies aren't able to provide.
She also gave me the name of a book to read called:
To: Someone
From: Melissa Blanchard
Date: 6/1/2014
I have accomplished much since my last letter on 5/26/2014. First, I'm thankful for Can Do Healthy Lifestyle coach, Diane. She's a medical doctor that I'm able to trust. The journey to health and well being can be a scary one so having someone that knows how Doctors think and how they are trained has helped me to make sound decisions. I'm very grateful I met her at a Fairview Health Services sponsored Health Fair. I encourage any working at Fairview to attend this fair - it brings together resources that only want to ensure all people have access to quality health, restoring and maintaining, programs throughout the Twin Cities area. Networking at it's finest.
Diane helped me think through what my General practitioner or family physician was advising when she had me make an appointment with a pharmacist - this isn't someone at the local drug store but someone affiliated with the clinic that is trained to know how the body works and the latest on all medicines. She helped me to put aside my reactions of thinking this person would just want to sell me drugs - a pharmacist does not work for a drug company.
I kept my appointment with my clinic's pharmacist, Heather. I was nervous to go. I don't like taking medicine - I'd like to learn of other ways to control health concerns. As soon as I met Heather, I felt this is someone I can relate to. She asked me questions, she listened and she supported. She also gave me great advice. Together we identified a treatment plan (mostly involving food choices and food diary) to treat acid reflux - no more medicine unless needed - 1st tums, then zantac , then generic prilosec for 5 to 10 days then stop. She told me how to make medicine affective - priceless gift.
As for Asthma, we looked at nasal sprays I'm taking - found out I had duplicates - which is ok if they are designed for different allergens. I am personally staying off Claritin products as much as possible and relying on nose sprays and allergy shots mainly for now. Biggest success story was Heather's suggestion to stop advair. She told me that it is designed to work best with 2 doses. I've been on 1 dose for a year now and if I was having success I really didn't need the 1 dose. I'll be following up with her in a month but I was able to walk 1 mile in the Twin City Heart Walk with no trouble - great feeling to be off that medicine.
She also approved of my use of the Paleo food choices some call it Whole30. See my blog post referring the book that introduced me to Paleo:
How Books and Bookstores Have Changed My Life
She reviewed the supplements I was taking and checked my blood work and test results with me to adjust as needed. She saved me money by explaining that the body is only able to absorb 500 mg of calcium per serving so you need to split up taking your supplement. I find powder is the best way to get to just 500 - about 2.3 grams per calculations from the label's 640 mg dose. Also, I only take 1,000 mg per the supplement and will be adding canned salmon with bones and bone broth to my diet to get the remaining 200 mg that dark green veggies aren't able to provide.
She also gave me the name of a book to read called:
Not only will moving more help with my food digestion and relive acid reflux, and lower my weight, it will build up my bones. She said working muscles and strengthening them actually aides in the absorption of calcium. She consulted with my Doctor for all recommendations. At this time, they both feel my bones are ok and to continue with less of the acid blockers, more of wise food choices and moving. My doctor also advised taking 2 - 1,000 D3 supplements a day as well. I have fair skin and family has history of skin cancer so I have to limit sun exposure through sun blocks and avoidance.
The biggest help from the Pharmacist was time - I was given time to discuss fully all my questions. I wasn't hurried and I got the full session notes at the end of our time. Time means the world to me mainly because I communicate best via verbal exchanges with follow-up notes to be sure I caught all the key points. I'm so happy to have listened to my family doctor and my Can Do Healthy Lifestyle coach and kept my Pharmacist appointment. I recommend to everyone even if you aren't on medicine now, Pharmacist know so much more about the body than I ever dreamed possible.
The next big hurdle I had to address was the tension I seem to hold in my back muscles. The more I move the more I notice the muscles that hold me upright tend to tense up and go into knots the more I use them. So I know I can sustain 30 minutes without pain (at first it did hurt but I built up very slowly to hill walking, up grades uses more back muscles). I didn't see the connection to the standing until I started trying to improve my digestion by standing at my computer instead of sitting behind it after lunch and wow - did my back complain. Not too much at first but if I ignored the ache warning - it would go into 10+ pain and stay there until after about 20 minutes of ice treatment - not kidding:).
Now I've been trying to work out a solution to this back shoulder blade pain since I first started standing/moving more so a light comes on after seeing the Pharmacist she mentioned advair tends to relax muscles as well as fight infection and inflammation - so I wondered is what I have tension related? Could it be related to something psychological? So I talked to Diane and she said alternative medicines might be of help when it comes to back pain. I remembered I have a licensed
naturopath that's also a friend, so I reached out to him. He suggested that EFT might be able to help me - see more about the program at this link:
www.helpingtoheal.us/eft
More contact info:
More contact info:
Charles Reinert ND, PhD
CHt, EFT-ADV
Helping To Heal Natural
Therapies Clinic
192 3rd Street, Tracy MN
clinic phone 507 629 3900
I had a session last Friday and I am not kidding, my muscles relaxed like they do after being used hard. Total relaxation and no pain. I still have to build up muscle strength gradually and safely but I don't get the added tension aches that never really let the muscles relax. I'm sleeping better and loving myself and others more. I find I'm listening not to respond but to hear what people are saying. I'm better able to communicate because I feel adequate to circumstances and confident I will be able to learn what I don't know about any given topic given the resources and time to absorb.
Details of the session are very private, but in general its about forgiving others and myself. How can you do this without the other people present? You do it by stating the person's name and the pain they caused and going through the EFT points as you say it. It works. When you're done you still have the memories of the pain but its no longer real to you. I see the events now as if viewing a movie or reading a book where these things are happening to someone else. No more pain. For this first time in my life I can see clearly what happened in my childhood that caused pain that I was carrying until last Friday.
This program works for anyone who has experienced trauma physical and or emotional. Remember this pain manifests in several ways. In my case it was manifesting in guilt causing weight issues, muscle tensions, and isolation. Getting out and meeting people was very difficult for me. Meditation has been helping and wanting to see my favorite author before I died (my Mom died at 53 so I felt that same fate might be mine too). I knew if I got any heavier I wouldn't have been able to fit in one airplane seat - big incentive when your favorite author lives in MD and I live in MN.
I knew I had to move to lose weight I have done literally all I could think of to do to stay on the 30 minutes initiative from +letsmove. What I've written in the journal blog post is my journey so far. I have more appointments to keep and more writing to do before I reach wellness but I'm getting closer. Purely from the perspective of weight loss I have come this far:
Blood pressure:
12/21/09 149/84
05/19/14 148/84
Weight:
12/21/09 204 lb - 4/2013 allergist scales showed 242 lb
5/19/14 190 lb
5/29/14 185 lb
My blood work is good. All my organs are performing normally. Bad cholesterol is down. Good cholesterol will improve as I work on muscle tone.
I'll keep on working to improve my health and I'm thankful for the Health Care Profession of the United States for providing resources like Can Do Healthy Lfestyle, https://www.facebook.com/CAN.DO.Health and Doctors, Nurses and Pharmacist at Farview Health Services, https://www.facebook.com/Fairview
As Diane reminds me - its me doing the work but I'm thankful she's there to confirm the work I'm doing is on the right track.
Until we met again,
Peace,
Missy
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