Shared Journal August 30, 2014

Hi All,
Last couple of days we had rain during my walk times so I used my bike on a trainer in the apartment to get my 35 minutes in. I've found that keeping exercise simple and doable everyday is the best way to go. I'm tempted to do extra and sometimes I do, but not everyday and not as a goal.

The ground I've made so far to being healthy has been built on doing activities that are sustainable. No matter how many people in my life that want results faster will just have to wait. Best change in the body happen over time. This goes for healthy changes too so I'll keep going with my sustainable routine.

As far as my FB and Blog posts. I try to be sure to do a weekly check in and sometimes more all depends on how demanding life becomes both personally and professionally. I have to maintain work first (to pay bills) then my healthy regiment (exercise, food planning/preparation, bills, connecting with family and friends and vacation planning).

Social Media friends are a big part of my friend connecting and I'm working at being efficient at that part as well. I'm using flags on e-mail (iphone lets you see just flagged e-mail) and answering tweets that are addressed to me or RT and FAV of my tweets first - then supporting other tweets of friends and authors in my lists.

I'm working at remembering to check the sites others build that liked my posts I have on FB and my other blogs. Not something I'm always good at - sometimes I try to share and not all like that - but in all we need to remember if you chose to post on FB you control the privacy settings not those that share your posts so keep that in mind. A good rule my Grandma told me long before FB was invented is if you don't say it you can't be repeated correctly or incorrectly. So only share or post what you want all to have read and communicated - use another media to share things you don't want out there (I don't totally believe in FB's privacy being absolute so I use blogs and locked journals on my own PC or MAC for my private or things I want to control).

Hope you're enjoying your holiday weekend. I have found that plans don't always work out but in the end the alternative has it's own reward. Be open to the rewards that come your way - planned or unplanned.

Thanks for all the likes, shares and comments I enjoy meeting people on social media. I've made some special friends and connected with many. Keep on posting everyone:)

This rose I found in a parking lot - find all the beauty that's around you each day.  When you seek you will find.  Peace.

My Journey to a Healthy Lifestyle 8-8-14

Hi All,

Work and personal life in balance is the key to full happiness.  I've found that working toward loving myself deeply and completely has shown me how to do something about those things I can control.  The work end of my life is somewhat out of my control so is taking sometime to work through all that will be needed to make that portion of my life more fulfilling.

There are little things you can do like join in the charitable giving events and volunteering to give your time and talent to helping others in the community through work sponsored activities.  I've also recently rediscovered Toast Masters - a really good way to step out of the pressure of work and take a few moments to experience people you work with or those from your community in a new way.  These activities have enabled me to have some feeling of accomplishment and purpose within my job portion of my day. 

I've found I can accomplish quite a bit of positive action at home too.  I've started a weekly art class and a bi-weekly Cribbage tournament (informal) to round out my community participation at home as well.  Thinking of others and how to work with them has helped me find new skills I didn't know I had - like being able to read a book into a recorder on my iPhone in hopes of giving my friend a gift of something she's able to do - listen.

My friend had a cancer that was treatable but left her with weak bones to the point of needing help to leave her chair at home.  She also is losing her eyesight.  Books are a good way to keep the mind active when the body is having issues, so I thought of reading a book to her.  I'm hoping she likes the topic.  I was reading "The Power of Purpose" by Richard Leider so that's what I read to her.  I learned so much from the reading of that book.  When you read out loud - somehow you learn more than just reading in your head - try it. 

Human beings need to have a purpose.  A reason to get out of bed in the morning and get to bed at night.  Another key is finding nutritious people.  These are people that are happy to see you, full of life and love for all they encounter.  The more I look for these people, the more I find myself wanting to be a nutritious person for someone else. 

The "The Power of Purpose," also helped me to find the skills I was born with.  That's right we all have skills, its just a matter of finding them and looking for ways to express yourself with them.  I hope to one day be able to earn money while using my talents that are easy for me to express in a natural flow (that feeling you get when you're in the zone and time flies by as you work).  There are ways to get the most out of what you are getting paid for as well - it's all about finding the keys that are what you enjoy and able use them to get the job at hand done. 

There's so much to do and see in the world, be sure to make the most of every moment.  I'm learning to be as positive as I am able to be but stay true to my inner core values and self expression.  Fake happiness is worse than being sad.  So, I look for what truly makes me happy down deep in my heart, soul and spirit and find ways to express that at every opportunity.  Keep on believing in the possibilities in your life.  Dream, pray and love while doing what needs doing. 

Remember to do your planning thinking in the morning.  It's important to take some time to be alone with yourself and listen.  Quite time with only your inner voice will help you to find your true calling.

This answer doesn't come overnight, but just as it takes time to lose weight and build up your strength and muscle mass, your inner voice needs time to grow.  Like when you haven't talked to anyone for several days, when you first use your voice it isn't very strong, but as you talk more, the voice gains in strength and is more defined. 

Little by little this daily communing with your inner self will reveal pieces of the puzzle that is your purpose.  One day you'll see the picture fully revealed.  Don't give up on this inner journey anymore than you're outer journey to a healthier weight and muscle tone.  Both are keys to fully living a healthier lifestyle.

Your comments are welcome and I hope you're able to find some useful ideas as I share my trip to wellness.  May you know the peace that comes from finding your purpose for being.  Remember, its a life long journey so your purpose may change as time goes by never stop listening to your inner voice with quiet meditation.

New post coming soon...

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

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.

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.

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.

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.

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.