Let's Play

I don't recall the last time I played.  I have no idea.  Probably last summer when we went to the lake in the boat.  We went out spur of the moment.  It was a Thursday evening and we had the lake to ourselves.  We swam and ate and floated around.  It was a good day. 

Never regret work outs

I never want to work out.  But I never regret working out.  My favorite would be yoga.  Yoga not only works the body gently, making it the less brutal of the work outs, but it also stills my mind and spirit.  My muscles always feel better; my mind feels calmer; my stomach (as in nerves) feel better.  I am always glad I have done yoga.  However, my body also needs cardio, muscle building and variety.  I do them all.  But yoga will always be my favorite.

Sleepy

One of the first things I read about when I started all this healthy stuff was on the American Heart Association site and it was about sleeping enough and quality of sleep.  Normally I like to stay up late.  When I had my heart warrior 13 years ago she like to stay up late too.  And get up early.  And take breaks all night long.  She also didn't nap.  Between the baby, the other kids, the job, and a non-assisting husband, it would not be an exaggeration to say that I didn't sleep for 4 years.  I was exhausted!  I was probably mentally unstable.  I gained over 50 pounds.  It was a nightmare.  When she finally started sleeping, which was after her Fontan, I could sleep anytime, anywhere.  There was never enough sleep.  It probably took 8 years or so to catch up.  Remember, I still have the same job, other children, house, etc.  But once I caught up, I liked to stay up late.  So, when I read about the health benefits to sleeping regularly, I followed the steps and for a few months, I slept well.  I felt better rested, felt better in general.  I liked regular 7-8 hour sleep.  This June has been a nightmare for my daughter.  With the burns, the surgery, and the computer going out two days into this, she has been an anxiety ridden child.  Hell, even I am having trouble dealing with this, and I'm not the one that is hurt.  I looked over my sleep log and realized, my sleeping has been tossed to the way side.  Even when I try to follow the steps (which lately I haven't much); I can't get to sleep.  I can't stay asleep.  She can't either.  Never pass up the opportunity to sleep.  Those are wise words that I am passing on to you.  Live by them.

Water!

Today's journal is water.  How much is enough?  Depends on who you ask.  Today I drank about 70 oz.  I usually drink more.  Anywhere between 60 and 100.  Closer to 100.  I know I didn't drink enough before I started this little adventure.  I tended to drink things with flavor.  Lots of milk, juice, tea, pop.  I tended to drink water when I brushed my teeth and during/after a workout.  Now I try to keep it with me all day.  This morning I went to work and forgot I had brought home my water cup to wash.  I also had ran out of bottled water at the office.  So I just went without all morning.  I thought about water all morning!  When I got home I immediately drank a glass and then emptied a 20 oz bottle while working out and continued to try and make up all evening.  The more water I drink the more I like it.  I never drink juice anymore, milk is drank at about 6 oz a day.  Pop is fairly rare and tea is my pleasure drink.  Water makes things better. 

Thanksgiving 2.0

What am I grateful for?  I am grateful for the ability to stay home for a week when my child has surgery.  I am thankful for my mom coming over and helping when I need to leave.  I am thankful for Eli and taking care of our computer needs.  I am thankful for our home and country.  Freedom and women's rights. 

What am I thankful for as far as my health?  I am thankful I have lost 30 pounds because it has lessened the pain in my joints.  I am thankful that I know longer feel anything "wrong" with my heart.  No rapid heart beat, not funny beats, no "feeling".  This makes me feel less scared.  I am thankful that I have no major health problems other than chronic ear infections. 

Mindful Eating

Today I am to journal about my relationship with food and choices.  Normally I would say that I like to eat and I enjoy the stimulation.  I began weight watchers in February and have pretty good luck with that.  I have expanded my health journey to include many different aspects of health and have noticed many positive changes.  However, about two weeks ago my 13 year old daughter dropped boiling water in her lap and received large second degree burns.  A week and a half later she had surgery on her foot.  These two events have been incredibly stressful, hard to watch, emotionally painful, and exhausting.  And I'm not even the one that is hurt!  My weight watchers has gone to crap with these two events.  I am trying to get back on track, but it is very difficult.  I have discovered that food was my calmer, my soother, my stress reliever.  I have eaten all of the points.  I have not counted many points.  My relationship with food is not a healthy or realistic one.  I increased my physical activity to make up for it and wound up replacing one addiction for another.  My overweight body is not capable of doing that and I wound up in physical pain.  I need balance and another source to relieve the stress.  I need to work on that and find a positive way.  Unfortunately, I don't know anyone who releases stress positively and need to discover what will work for me. 

Breath Right

Today's journaling involved breathing.  Seems simple enough.  Even though I do meditate regularly, I apparently am breathing wrong.  We are supposed to breath with our stomach muscles, but generally it is considered "polite" to chest breath.  And that is how I breath.  Today for 4 minutes I belly breathed.  Like we were taught in Band.  Before the exercise my heart rate was 69 and my saturation was 96.  After the exercise, my sats were the same, but the heart rate had gone down to 65.  Considering I was pretty relaxed when I started, that's pretty good. 

What's it telling me?

While on this health journey I have discovered the more cardio, the better the weight loss.  However, I am still too heavy to be pounding out the miles on the track, sooo, lots of cardio equals lots of pain.  With all of the health problems my kid has been having lately, I have been not doing a real great job on the eating.  I am still within my points, but I am eating ALL of the points.  So, then I try to steer into a different way of dealing with stress.  Exercise.  Now, my body is telling me to knock it off.  Get control of the eating and lay off of the cardio.  At least incorporate some variety.  Feeling pain in the hips, feet, and knees.  Tomorrow I will do yoga, and Monday some strength training/cardio.  A half and half.  Need to be balanced.

Personalized day of whole health

A day in the life of Beckie with balanced whole health would begin with spending time with God.  He comes first and my day should begin with Him.  Prayer and readings would be followed by some meditation and a healthy breakfast.  Preferably with protein.  Then I would have to go to work for about 7-8 hours.  I try to include a quick walk around the block at lunch since I want to fight the "sitting disease".  I would drink 60-100 oz of water daily.  I would set some time aside to meditate or do positive thinking.  I would try to include lots of fruits and veggies throughout the day.  Of course I would also have to include a couple of treats a day too; keeping my weight watchers points as well.  When I came home I would exercise for 30-60 minutes.  I would watch the Royals get beat by whatever team they are playing, because I love the Royals.  During commercials I would either stretch or use the Pilates toning balls.  To combat stress, I would watch a comedy some point in the day, read before bed to "detech" and then go to sleep.  Attempting to get at least 7 hours of sleep.  That's my daily plan.  Some days are better than others. 

In the Balance

"Physical Balance"
Physical Health achieved equilibrium would be a diet of things I love and things that make me look and feel better.  Lots of fruits and veggies, though I tire of the volume of them that is required.  I would need to include some bread and cheese to even things out and bring some enjoyment to the diet.  I have grown to enjoy physical activity more so than before.  I would need to have a balance of cardio, strength training, and yoga. 
Ideal physical well-being:  A weight that brings energy and freedom of movement.  Lack of embarrassment.  A physical aspect that would include being sick less often.

Emotional Balance
Emotional Health achieved equilibrium would include maintaining happiness and satisfaction with a lack of strong emotions.  Though to keep from experiencing strong fear and anger, it would also be difficult to achieve delight and passion.  Though I have discovered that men (I work in a male dominated field) prefer women to feel very little of anything and to basically maintain a smile with no emotion whatsoever. 

Mental Balance
Mental Health achieved equilibrium would be very similar to emotional.  There would be a lack of anxiety and depression, however, achieving that and including glee and passion would be difficult.  I would need to achieve grounding with little of any extreme. Lots of meditation would be necessary.

Spiritual Balance
This would look like a person who spends time with God and in the word daily.  This can be done with daily devotional readings, listening to music and teachings of Joyce Meyer.  I would also need to spend daily time in prayer.

24 Days

I am reading the "24 Day Whole Health Challenge" by Mari L McCarthy.  Today is day one. 

1. a. still too heavy
    b. middle aged
    c. nervous wreck
    a. worried
    b. exhausted
    c. anxious

2.  legs, chest
      between eyes, jaw

3.  5

4.  yes, because daughter has had extensive health issues lately.  no.

5. no.  Too busy, too worried

6.  strained.  marriage.

7.  Need more time to focus, less worrying. 

Four Months In

As of yesterday, my little adventure is four months old.  I am down 27 pounds.  My clothes that didn't really fit before, either fit fine or are too large.  I am still sticking to the Weight Watchers program.  To help stay focused in other areas I like to do whatever day challenges.  I usually have a fitness one going, as well as a wellness, anxiety and biblical. Right now I am doing a Weight Watchers walking challenge, a Joyce Meyer soul healing challenge, and a wellness and anxiety one that I don't remember what it came from.  I try to stick to reliable sources: AHA, Livestrong, something along those lines.  Joyce suggested taking some time off of caffeine and refined carbs.  For experience sake I have not had either for two days.  Damn, am I tired.  Today I had a diet Coke and ate veggie pizza at Pizza Time, which I am sure has some refined carbs in the crust.  Worth it!  Everything in moderation.  I believe I will allow one caffeine beverage and one refined carb item a day.  No sense in making myself crazy about it.  I gotta admit, I've been sleeping like a baby.  Can't stay up past 10:30.  No way.  Missing all of the late games!