Time to get Working out!

New Work Out and Why?

Pandemic 2020

Throughout the past two years of the pandemic many people began working out while at home and it was good. However, I didn't have the time at home to do that and kept plugging along, working in and out of the home. Remember, I'm a physical therapist. So glad I wasn't working in a hospital setting!! I work in pediatrics primarily and during most of the pandemic, we saw patients in the clinical setting. Yes, when EVERYTHING shut down back in 2020, we, too, closed the office. However, we quickly moved to telehealth and that took up almost as much time as going into the clinic.  

After moving to Florida, I find myself with a LOT of time on my hands as I'm in-between jobs and just returned from the east coast. So, what does one do when one hasn't given much time to herself over the pandemic? Start exercising!! 

I plan to walk until I feel ready to run again... if that happens. It's been 6 years since I broke my ankle running (see blog post April 16, 2016). Gosh, a LOT has happened since then! Not to mention, I'm now in my mid-50s and running will be difficult, but not impossible! I do enjoy walking, so for now, that's the challenge! Besides, walking is VERY good for us! (I'll get into the science another day, promise)

Program Week 1:

I started walking every morning except Sundays - it's cliche, but that's my "rest" day. I also decided to start out slowly and varied my route to reduce boredom. So, on Monday, Wednesday, and Fridays I decided to head to the right walking out of my driveway. That way I could backtrack or choose to go longer than the original 1.5 miles for week 1. 

I also decided that Wednesday would be the "perfect" day to be my "hard" day and walk farther.

On Tuesday, Thursday, and Saturdays I decided those would be my "easy" days and I'd pretty well stick to the same 1.4 loop as I go out my driveway to the left. 

My week looked like this: 

Monday - 1.53 miles in 32 minutes

Tuesday - 1.44 miles in 30 minutes

Wednesday - 1.78 miles in 38 minutes

Thursday - 1.47 miles in 38 minutes (with an 8 minute talk with a neighbor)

Friday - 1.54 miles in 31 minutes

Saturday - 1.58 miles in 32 minutes

Program Week 2:

Not only did I feel like I could add more steps into my days, but that I need to add to my work out beyond walking. Though walking is a GREAT workout, especially for those of us who are over 50, I need toning and strength. So, I did a Youtube search as I've always been a lover of exercise classes, and found "Fit Tiff". She had just done a 5-day, 20-minute-a-day workout plan last week and I just did that each day (I'll add a link to each day's workout for your convenience). 

What I like about "Fit Tiff" is that she has a timer in the upper right corner fo the screen with a "ding" for the halfway point and 3-2-1 beep sounds for the end of the exercise time. She gives approximately 20 seconds between the exercises and has a small window in the left upper screen to show what the next exercise will be. She also incorporates a 30 second rest between sets. Well done, Tiff!! (No, I do not know her, but I support anyone with good quality exercise videos out there!)

Monday -     2.07 miles in 49 minutes (again, a talk with a neighbor)

                    20-minute upper body workout: Biceps and Triceps

Tuesday -     1.75 miles in 34 minutes (there are two cul-de-sacs I added in to that loop)

                    20-minute leg day at home: Glutes and quad focus 

Wednesday- 2.5 miles in 50 minutes (I went around the entire peninsula!)

                    No equipment cardio: Cardio and Abs

Thursday -   1.57 miles in 31 minutes

                    20-minute upper body workout: Shoulders and Chest

Friday -        2.2 miles in 57 minutes (met another neighbor and her two dogs!)

                    (no extra exercises today due to patient appointments and Good Friday Mass at 3pm)

Saturday -    2.06 miles in 44 minutes

                    20-minute lower body workout: Inner Thigh and Hamstrings

So, what for next week and where do I go from here? I plan to repeat week 2 for week 3, but add in fully eating Paleo again. Dairy and certain grains like rice and GF oats have made their way back into my diet. I was talking to my adult son, who is casein allergic and has gluten sensitivity, that we need to begin both eating the same. No dairy, no gluten/grains. So, that'll be the week 3 addition to this lifestyle overhaul. I'll check in after week 3 to update my stats for you! At this point, the scale has slightly gone up, which could be a number of things (like increased water weight as I've been drinking more water, or increased muscle weight due to the exercises, etc). 

How can Sunscreen become Safer?

Sunscreen

SUNSCREEN: Boy is that word loaded!  

There seems to be so many confrontational issues today, but sunscreen is quickly becoming another one. Why? Because on one hand, we have the scientists, physicians, and dermatologists who are demanding that we, the public, protect ourselves from the harmful UVA and B rays (ultraviolet rays). On the other hand, we have people who are begging us to protect the environment. The question is: Can we protect our skin from the harmful UVA/B rays AND protect the environment? The answer is: YES! Before I get to the "How?" answer, let's deep dive into the sun and why its rays are so harmful to us. I mean, we were put on this earth... why don't we have innate protection? 

The sun: 

Our sun is at the center of our solar system and referred to as a yellow dwarf star that was formed roughly 4.6 billion years ago.(1) (Want more information on the sun? Click here for the wikipedia link I found this information)  Our sun gives us light that includes visible and not visible light. Some of the not visible light includes the ultraviolet rays that can cause plants to grow and skin to age or burn. It is necessary for our skin to be exposed to the sun for us to make vitamin D, but too much of a good thing can backfire on us by causing skin cancer development. We do have some protection inherent in our skin in the form of melanin. Some of us have more and some of us have less. Regardless, we ALL can get burned and form cancers from sun exposure! 

UVA versus UVB versus other sunlight: 

UVA makes up 95% of the ultraviolet light that gets through our atmosphere and is a longer wavelength than UVB.  Most UVC does not make it through the atmosphere, but helps to make our ozone layers. Most of us know about UVC now as we can buy lights that emit the C wavelength and it's known as being germicidal (2), so we've seen the lamps being used against Covid-19 and other infectious diseases in recent years. UVB is important in plant hormone development and our skin making vitamin D, which is actually a hormone. (3)

KEEP them straight:   UVA = AGING             UVB = BURN                UVC = CLEAN

Blue Light: 

What is "blue light"? Well, it's a part of the visible light spectrum... we know the parts of the rainbow are visible light separated by prism (or water) into Red Orange Yellow Green Blue Indigo Violet or ROYGBIV. So, blue is just one of the colors and is the dominant color we see in our sky. It is also given off by our electronic devices, and because of that it is coming into the limelight as we see that it, too, causes aging of our skin. It also has some negative properties that can cause us not to make as much melatonin (a natural hormone we make as the sun goes down to help us get to sleep) and can contribute to sleep disorders (4). 

Sunscreen vs Sunblock:

Sunscreen is a substance that helps protect the skin from the sun's harmful rays (5). Sunblock is anything that physically blocks the sun from getting to the skin. It can be a shirt, a cream/spray, or a coating on your lens or windows. For the purposes of most articles, "sunscreen" is the term that we use to reference any cream or spray we put on our skin. It is divided into two categories: chemical blockers and physical blockers. 

Chemical blockers are the questionable ingredients when we talk about safer sunscreens for our body and our environment. These include: oxybenzone, oxtinoxate, homosalate, octisalate, avobenzone, and octocrylene. The problem, specifically, with these 6 chemicals is that they are absorbed INTO our body after just ONE use and remain in the skin and blood for weeks after that use! What concern should we have about this? Oxybenzone, octinoxate, homosalate, and aveobenzone are all known hormone disruptors and all contribute to skin allergies and other concerns. (6) As for the environment? Hawaii was the first state to ban sunscreens with oxybenzone and octinoxate in 2018. (7) Since that time, more research has shown that it isn't just those two chemicals that are causing the bleaching of our coral reefs, but a huge list of others! (8) 

Physical blockers are thought of as "safer" because they are zinc oxide and titanium dioxide. However, in order to avoid that white smear that happens with the larger diameter minerals like zinc and titanium, they have been reduced in size to nano particles. Unfortunately, these nano particles can absorb into the body through the skin. Personally, I'd recommend using a "non-nano" formulation which many safer companies are gravitating toward and the EWG recommends. (6) The Environmental Working Group puts together a yearly sunscreen listing for our convenience and you can find that here: https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/ (9)

The below image was obtained from: https://savethereef.org/about-reef-save-sunscreen.html

I hope you feel you now know something about sunscreen and why it's important to READ the label! Please do not assume that the product is safe just because the advertisements or bottle claims to be "reef safe" and "mineral" (many that have SPF numbers higher than 30 are augmented with chemicals!). Thank you for taking the time to read this blog! I am here for you as I do my own homework!! 

Lastly, my personal favorite is the Beautycounter sunscreens as they are non-nano zinc oxide and even the sprays do not have propellants in the bottles! If you're interested, you can use the code cleanforall30 for the month of April 2022 as a first time customer!! 

References:

(1) Found on 6 April 2022 at https://en.wikipedia.org/wiki/Sun

(2) Found on 6 April 2022 at https://en.wikipedia.org/wiki/Ultraviolet#UVA

(3) Found on 6 April 2022 at https://pubmed.ncbi.nlm.nih.gov/33549285/

(4) Found on 6 April 2022 at https://www.webmd.com/eye-health/blue-light-skin

(5) Found on 6 April 2022 at https://www.cancer.gov/publications/dictionaries/cancer-terms/def/sunscreen

(6) Found on 6 April 2022 at https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/

(7) Found on 6 April 2022 at https://biologicaldiversity.org/w/news/press-releases/hawaii-senate-bill-bans-harmful-sunscreen-chemicals-2021-03-09/

(8) Found on 6 April 2022 at https://savethereef.org/about-reef-save-sunscreen.html

(9) Found on 6 April 2022 at https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/

New Puppy, New Life!

New Puppy, New Life!

Gosh, I look back at the last blog posting I did and wonder where the time has gone and why it's been so long since then.  Obviously a LOT has happened since that time (yes, my uncle's killer/drunk driver was sent away for murder, so that helps with closure) AND we moved back to mainland USA AND we got a puppy!!

Kuromi is a black goldendoodle.  She was the last of her litter and my sister-in-law figured it was time for me to have someone to love again.  She was right!!  Kuromi has brought light back to my life... frustration, too.  I mean, if you have never had a puppy you just do not realize (or remember as in my case) HOW  MUCH  WORK a puppy is!!  But, did ya look at that FACE!!??

We decided to do puppy school for not only socializing her with other dogs, but with other people, too.  Kuromi loves people SO MUCH she explodes when someone comes up to her!  Her trainer put it this way: The person is like when you shake a can of coke... shake as they walk toward her, then it opens as soon as they get to her!"  Needless to say, I learned real fast how to stick up for my baby girl and let people know we're not ready for petting.  So, if you haven't ever asked if you can pet a dog before touching it?  Please do!  I also have no problems pulling another fiesty dog off of mine at a dog park.  I noticed that we always pull our dog away... what if your dog is the one on the ground and the other is on her?  That's Kuromi... the one on her back on the ground allowing the other dog to bite at her neck. *sigh* So, YES, I'll pull the other dog off her and let her take a break.  What should you do in this instance?  Don't be afraid to stick up for your dog and pull the other off him/her!!  If their owner has an issue with you touching their dog, silently point out the rules prohibiting aggressive dogs in the park.  (all parks have rules)

Shameless plugs for puppy rearing items (note: I do not get anything for plugging any of these!):

Kissable Canines - dog training in Springfield VA

Calming Signals - great information on how dogs calm each other and themselves

Puglife Harness - for a harness that I use to attach her seatbelt to and to walk her.  I'm sure there are less expensive ones or similar ones that you can find.  This is just what I use and I feel safe with her in the car with her seatbelt plugged into it.

Carseat Cover and Seatbelt - This is the one I bought.  It's just a touch too big for the backseat of my car, but fits the truck perfect!  It came with two "seatbelt" which are a strap that clicks into the seatbelt plug and hooks onto her harness.  She is able to stand and turn around with it on.  We have done two long trips (one to Florida and one to NC) with her using this system and she's very comfortable... I'm comfortable, too, as she's safe!

Groundhog Day

Groundhog Day = REbirth Day

2015 with my Uncle John (L) and Dad (R)

Groundhog day has special meaning to my family as it is my Uncle John's birthday.  Well, now, it is his death day, too.  He was killed by a drunk driver last year on his 84th birthday.  However, I refuse to let that define this day... it is now his REbirth day.  I prefer to think of his rebirth into Heaven.  That could go into a whole conversation about what happens after death, but the reality is... this isn't the forum for that.  

I just miss you, Uncle John. 

Social Media and Online Parties

I had my first online Beautycounter Social last night!  I was so nervous... but, now that it's over... I ask WHY?  Why was I nervous?  I think that when a person has gone through many changes in her life to live a cleaner, healthier lifestyle, she (ok, me!) starts to worry no one will take her seriously anymore.  However, I decided to put myself out there and start helping others to live a cleaner, safer, life.  

Was the online party a success?  Well.... I got one order.  From my Daughter-in-law.  BUT... it was a learning experience for me AND those who did "attend".  Will more orders come in?  That remains to be seen.  I will be bringing samples of shampoo/conditioner sets to a friend next week.  

What defines a "success" anyways?  Webster defines success as "a favorable or desired outcome".  

But, WHO determines if the outcome was favorable or desired?  ME!  Yep... little ole me!  I have to admit that before the party, I set my desired outcome to be 2 orders.  Well, so far I have one.  So I revised my determination of whether the party was a success on the fact that I DID MY FIRST ONLINE PARTY!  So, there.  I pushed out of my comfort zone and did it.  I also had fun during the party.  So... success?  Yep.  I'm gonna count this as a favorable outcome.  

Valentine Facebook Beautycounter Party

Now, this blog was started back in 2011 when I was doing all the research I needed to see how to change my diet and why the Paleo and Primal approaches were important for overall health.  So, the next few blogs will deal with how changing what goes on our body can be just as big of a deal as what goes into our body.   Hope you'll join me!!  

Good-Bye 2017, Welcome 2018!!

Wow was 2017 quite the year for us!! 

Jan 2017:  A quick rundown is that my son moved from Hawaii to Virginia Beach, VA right before Christmas 2016... so, that means no son for New Years! 

Feb 2017:  My dearest uncle, Uncle John (Dad's second oldest brother), died very unexpectedly in a car accident on his 84th birthday at the beginning of February.  I still tear up thinking about losing him.  How blessed we feel having him visit May 2016!  Unfortunately, a few weeks later, my husband's aunt, Aunt C.C., passed soon after being diagnosed with ovarian cancer.  She was quite the wonderful lady and we count ourselves blessed for having her visit us November 2016.

Mar 2017:  Our sweet Buddy, an 11 year old standard poodle, succumbed and died from a cardiomyopathy on our 6th anniversary of the Great Japan Earthquake/Tsunami... March 11th.  By this point we were reeling... then we decided to move back to Northern VA with Hubby's job.  Hard decision, but based on our losses, we felt it was the right time to be closer to family.  Our house was put up for sale mid-month and sold in 3 days!!  OVER asking price. 

April and May 2017:  Went by in a blur between me having to say sad good-byes to my work family - Ohana, and my favorite patients, to us packing up our last military-paid move (yes, you get one last one after retirement!), cleaning our house to prepare for closing day, and us actually flying off island on 19 May.  I think I vaguely remember our oldest coming to visit for a few days in there somewhere... Our first destination was to Hubby's parents' house in the panhandle of Florida... just in time for the HOT and MUGGY weather! 

June 2017:  While in Florida, we helped our oldest son and his amazing wife move 2 hours west in the panhandle in his first Air Force move.  While there, I had the opportunity to spend time with one of my dearest friends, a chiropractor with whom I worked when I did my reserves.  She truly has a bit of my heart... Back to the move of my oldest:  first time Home owners!!!  This meant they could truly do anything they wanted!  First was to clean this cute home and I got on my hands and knees to chip in. 

July 2017:  Journeyed to Virginia to receive our household goods.  We slept in the basement for about a month prior to getting our furniture.  Hubby had a great idea: put two twin air mattresses (the tall kind) next to each other and make a king-sized bed.  Truly genius!! 

August 2017:  Family visits complete with helping my parents move 6 hours west in North Carolina!  Also meant we got the player piano I've always wanted as their new house is considerably smaller than their old one as it has no basement. 

September 2017:  Visited my youngest in Virginia Beach and met up with an old friend... yes, probably the longest friend I have!!  We met back in 8th grade and kept finding each other over the years.  Fortunately, we were there to help my youngest move into a new apartment.  (seriously!  Another move!!)  It also allowed me to spend my birthday with my friend, my son, and my nephew's family. 

October 2017:  The birth of a grand-niece!!  Though I already have a grand-nephew, he was born the same month we moved to Japan.  So... it is very special to get to live so close! 

November 2017:  My husband's family descended on us for Thanksgiving... at the end of that visit, we had a small pin-on ceremony for my oldest as he promoted in the Air Force, then I took off with my parents to finally meet my Grand-niece.  I cried as I watched my parents hold their first ever Grand-daughter... yes, great grand-daughter, and it was beautiful! 

December 2017:  My family descended on us for Christmas... I'm here to say, my marriage survived... but we will NEVER host Thanksgiving then Christmas in the same year again!! 

So, our year went from heartbreak to family... and I'm so glad to have a little time to myself now.  (my next blog will tell ya what's next for me!!) 

Happy New Year, everyone!! 

Ketogenic Diet and life events

So... how did lent go on the ketogenic diet?  GREAT!

I lost 10 lbs in 40 days.  Then, it was Easter and CANDY!!!!  and WINE!!! (yes, I gave up wine, too)

Then... on the day after Easter, I fell during my morning run (during the walking portion of the Couch to 5K, I was on Week 2 Day 1) and broke one ankle and sprained the other pretty badly.  Crutches and a boot.

Yes, I fell and punctured my dorsal artery! 

Hubby got me home and put ice on!

Right side looked WAY worse than left

Deciding whether to go to ER

I was trying to figure out how to get myself back to work... and my sweet girl was trying to love on me...

So sad her mommy is hurting.

... two more days later, my sweet girl, Cheyenne, went downhill FAST and was suffering, so we had to do the unthinkable and put her to sleep.  it was horrible and I find myself just sitting down and doing the ugly cry when I notice it's 7:30 and I'm "supposed" to be giving her insulin shot, or it's 5pm and her dinner time... or just sitting watching TV and not have her come nuzzle me... or making dinner and notice there's no girl to step over...

She just couldn't hide her pain and suffering anymore...

Needless to say... gaining back 4 lbs was kinda understandable.

So, to end those two horrible weeks, I am going to join KetoDiet's 60 day challenge.

I succumbed and made measurements and took my weight, but have to take "before" pictures.  I've found that doing the photos and taking measurements make it all "REAL".

Will you join me?  I promise to be better at posting recipes I've found and updates, good research I've found, etc.  Promise!!!

Bullet proof Coffee

Good Morning!! 

My Beatles mug from the Skylarks.

 Bullet proof Coffee.  The only way to drink it when trying to avoid dairy and sugar.  Well, not completely avoid dairy.  You see, it has KerryGold butter in it :)  OK... I used what I had on hand and have to admit to not having the quality coffee or oil he used.  However, I remember a few years back... before he trademarked the coffee name and started selling his own brands... the recipe was with coconut oil and MCT (which I MUST go out and buy).  Granted, smart guy that he is, he went out and made it more bullet proof and now sells all ingredients required.  But, when must use what's on hand, one uses organic coconut oil and KerryGold butter.  :)  It's nummy!!

Why start out with coffee with so much fat?  It "breaks my fast" with fat and jump starts my day toward burning ketones.

This morning, I'm heading over to the Vitamin Shoppe to get the recommended morning supplements  that I don't already have(via Maria and Keto-Adapted book) and to refill those I do and already take.  I already took my 1500mg L-glutamine, Beef Liver (yes, grass-fed), Raw B-complex, Ashwaganda, Transitions, 1000mg L-lysine and 44mg Zinc.  (yep, I put in some links... some, so you know what they are and others so you know where you can buy them)

Before I eat my "frambled eggs" (even before it was a craze with a cute name, I've love to crack 2-4 eggs directly into a hot frying pan and let them set slightly, then mix them around.  I love the flavors that aren't completely scrambled together!), I'll take my probiotics.  

Exercise.  Not today.  Probably not this week.  Well, I'll preface that with saying... Yes, I'll still do my hip and arm exercises with my patients.



So.... after writing this... I ended up getting sick to my stomach for the rest of the day.  Ate the chicken bone broth I had in my crock pot and only that... Needless to say, first day on the Keto-Adapted diet didn't go well.  Feeling somewhat better on day two.  Did not take any supplements "just in case" and am only having chicken bone broth again today.

Ketogenic Diet

Cheers!!  Last glass of wine for a month!

Wow!  It's been a LONG while since my last post.  I fell into the "same old... same old" pattern that I see other bloggers fall into once their (and mine) lifestyle becomes commonplace.  What??  Yes.  I got to the point where it was no longer fun, exciting, and/or new to photograph my food and share online.  People stopped remembering me as a fat girl and I became complacent in my "normalcy".  However, jump forward 5 years from my big life changing sickness (remember?  Gallbladder = undiagnosed celiac??) and here I am, back up within 20 lbs of my all-time-highest weight.  Ugh.

So, last winter, my hip started really bothering me more and more.  I went to the doctor and specialists and no one offered anything other than "stop running/walking" and "why won't you get surgery??... Just fix it already!"  Um... no.  Until hip surgeries have better longterm outcomes, I think I'll stay where I am.

I noticed that it's easier for me to gain the weight back if I'm not active.  So, the hubby bought me a Garmin VivoFit for Christmas (2014) and it got put to use!  Nope, didn't make my goal steps every single day, but continued to run 2-3 times a week for most months in 2015.  However, the weight still slowly crept up.  It's amazing to look back at the year and see the horrible steady incline of my weight creeping back on.  Weekly, it wasn't so bad unless I was getting close to or going over a milestone number... you know, starting a new "decade" (going up to the next "0" number) and it really got bad starting in September.

What is going on?  well, increased hot flashes and... ehem... female "issues" started taking up a LOT of my time and... oh, yeah.  I got "let go" at my job in July after returning from reserves and got a new job in September.  You'll notice the two jumps in weight gain in July and the largest one in October to now.  Hmmmmm.

Yep.  There MUST be a food connection.  At the start of 2016 I thought "THAT'S IT!!!  I'm stopping all 'gluten free' goodies, no more potatoes, no more rice!!" and that helped (as you see by the dip).  BUT, there's gotta be more to it than just returning to my 100% Paleo/Primal ways as the weight isn't just dropping off like it did back in 2011.

Yesterday, I opened up an email from PaleoDork and in it was a link to a whole bunch of FREE stuff (only good for 5 more days... that's Feb 11th, so hurry!!)!  Now, I've been around the Paleo block a few times since 2011 and have most of the things in this free bundle.  However, every now and then, I stumble across someone or something that just "clicks" for me.  Yesterday and today, all my reading has been centered on Maria Emmerich's Keto-Adapted book that was included in the PaleoDork giveaway.

Buy here at Amazon.com

I'm in love.  Her writing really speaks to me.  I've never wanted to give up sugar completely.  I mean, I don't do sugar or anything processed already.  But, I'll add a splash of vanilla syrup to my coffee in the morning (oops) and honey to my greek yogurt or marinades.  I've also taken to eating more carb-laden veggies, starchy potatoes/sweet potatoes, and fruit, fruit, fruit!!  Organic apples, blueberries by the handfuls, organic strawberries, etc.  I mean, they're organic... so, that means they're OK, right?  I guess not.  At least, if my butt and thighs are anything to go by... NO!!!

So, I mentioned health issues... yes, in the last few months, the migraines are back with low-level headaches all the time, and the joint pain is incredible!  I've even developed such pain in my thumb joints that we're looking into rheumatoid arthritis... yes, I know, another autoimmune disease to add to the celiac. I had my thyroid looked at for multiple nodules, and my belly fat is expanding to increase my jean size.  I'm NOT happy.  No, seriously.  Not just unhappy at these changes, but depressed and in a bad mood a LOT.  My poor hubby.  He gets the brunt of it.  I try to keep my mouth shut, but when he asks and asks and asks what's wrong... well.  It's not a pretty picture.

Buy here at Amazon.com

What to do.  On the Keto-adapted website, there are ways to gain Maria's one-on-one assistance, but being true to myself and with great desire to continue my over-researching ways, I'm going to try this just using her books:  Keto-adapted and the Ketogenic Cookbook (it's coming via Amazon!!).  

I also have a book sitting on my shelf from a dear friend of mine, Erin Whitmer, that she wrote with another mom, Jeanne L. Reither, after struggling for a few years to heal her son from seizures; Fighting Back with Fat.    I also have been online friends with Jaime from Cleochatra.com.  I love veggies, so never really gave too deep of thought to going truly low, low carb.  However, stuff that Maria wrote about in her book, Keto-Adapted, really smacked me in the face of realistic need for change.  I think I also like that she pushes the amino-acids I already take (L-glutamine and L-lysine) with some others that I don't, and teaches all about WHY they're important.  Needless to say, there are a bunch I'm needing to take in the morning that should assist in helping with carb cravings and headaches.  I'm excited to go to the vitamin shoppe (that's where I buy my stuff as it's local and convenient) and buy all the "new" stuff.

So, starting tomorrow... back on my journey to better health!!!  Join me??

Candida = yeast

These days you can close your eyes while seated at a computer and somehow information on Candida, or yeast, infections... overgrowth... etc. will pop up on your screen.

I wish Candida was this cute!

WHY?  Well... perhaps it's the way of our Standard American Diet.  We've all experienced a small amount of yeast overgrowth when we've been on antibiotics.  Get an upset tummy or runny poop while on the antibiotic?  Yep.  Yeast.  Get a vaginal yeast infection while on an antibiotic?  Yep.  Yeast.


WHY?  Our bodies have a balance between the bacteria and yeast in our body.  ALL of our body.  Yep, up there AND in your mouth AND in your gut... everywhere.  Even our skin.  If we kill one half of that balance off (such as when we take antibiotics, we kill off both the good and bad bacteria), the other side wins.  What do I mean by wins?  Well, it gets to grow without bounds.  Think of the bacteria/yeast relationship like cops and robbers.  If there's less cops, there tends to be more robbers... right?  Well, I think you get what I'm saying.  With less or no bacteria, the yeast have free reign to grow and grow and grow.

So... how do we push down the yeast and get our bacteria back to "in balance"?  A few ways.  But first... you MUST replace the bacteria loss.  We've all heard of probiotics... this is the "good" bacteria.  We really only want to replace the bacteria with the good kind as that bad kind?... it's on everything and we expose ourselves without even trying.  The good kind help keep the bad kind in check... kinda like our yeast/bacteria balance... that's another story.  So... onwards...

http://draxe.com/candida-symptoms/

I could retype all of that, but since Dr. Axe has such a beautiful infographic... why?  Instead, let's talk about how to help NOT get candida overgrowth from the get-go, or how to support a healthy system to get rid of it.  BTW, these are just my notes from reading copious amounts of articles, websites and watching slide shows online.  I noticed these 5 items creeping up again and again, so they're my "rules" now.

1.a  STOP EATING SUGAR.  

Seriously.  Stop eating SO MUCH SUGAR!  Just take every prepackaged food you consume in one day and set the packages aside. Sit down and figure out "If I ate a normal serving for this package... I would consume X amount of sugar grams".  You don't need to measure or weigh what you ate... or cop to cheating and eating more of a specified serving.  Just write down what the sugar content of a single serving was.  Add all those single servings together.  How many grams of sugar did you consume at one meal?  One day?  One part of a meal?  It's eye opening.  We think that just because we don't see "sugar" in the label, it is sugar free.  Not so.  We also think because it's "sugarfree" it has no components of sugar (like carbs... remember, they're just long chains of sugar strung together for later use in your body).  Per the Daily Intake Guide, the average adult should only eat 90 grams of sugar per day.      I say again... 90 grams per day.  

So... say I went to Starbucks for a vanilla latte (click for the .pdf for their drink menu), here's what my run-down would be... just for a morning perk-me-up:

     Grande Vanilla Latte 2% milk = 35 grams sugar

     Venti Vanilla Latte 2% milk = 44 grams sugar

     (typically, I brew Starbucks Morning Joe at home and add just whipping cream = 0 grams sugar

       for a treat after my runs, I'll add a splash of Vanilla Syrup at 10 gr/Tbsp)  

So, after coffee only at Starbucks, "I" would have already consumed 1/2 my daily intake of sugar. 

Most people don't ONLY get a coffee for breakfast, though... so add in one of their special foods... say, I'm trying to "be good" and order a reduced-fat banana Chocolate chip coffee cake... I mean, it's low fat, right??  Yeah.  40 grams sugar.  == full daily sugar total already met at breakfast!!  

40 grams of sugar per serving!!

Anyhow.  SUGAR FEEDS YEAST AND BACTERIA IN OUR GUT.  That's the reason I got onto my tangent regarding daily sugar totals.  We eat WAY more sugar than our body needs for energy, and the excess feeds our yeast and bacteria.  

It's not just added sugars, either.  Your yeast/bacteria don't say "Hey, wait a minute!  That's natural sugar/maple syrup/ripe banana, NOT added sugar!"  It just knows a source of energy and consumes to keep itself alive and multiplying.  

So.  We try to be good and avoid prepackaged goods to avoid the added sugars.  THEN I say, "be careful of adding too many 'good' forms of sugar" too!!  But seriously.  IF you're worried about yeast or bacterial overgrowth... cut your added sugars.  

http://21daysugardetox.com/

When I get my out-of-control sugar cravings, that's when I know it's time for a 21-day Sugar Detox.  I've done the full program twice and done mini versions just to cut down.  LOVE that diet!!  (even if you THINK you're going to be OK on it, it's an eye-opener)  

Yeah... I LOVE Diane Sanfilippo, at Balanced Bites, on SO many levels.  Her books are amazing.  And, No.  I do not know her or get monetary compensation for mentioning her books or website.  I just refer a LOT of my patients, friends and relatives to her as her books are SO easy to navigate, read and remember.  

From Carbs: Lighter4Life blog 

1.b  ELIMINATE GRAINS!

    Yep... you guessed it.  Grains are carbohydrates and carbohydrates break down into sugar once consumed.  See #1 for my sugar rant.  See the photo?  The only difference between the simple carbohydrate (sugar) and complex carbohydrate (things like grains) is how many of the molecules are linked together... excellent diagram.    

2. "Support your Spleen" 

    This is from the Chinese and from oriental, or Eastern, medicine.  Tried and true medicine that pushes us to eat healthier foods... foods that support body systems, such as the spleen.  So, what foods?  

• squash, sweet potatoes, butternut, etc.
• lentils and mung beans (slightly different profile than the legumes we tend to avoid in the Paleo/Primal diets)
• drink Barley tea (I know from personal experience, I can't do Barley tea... supposed to not have the gluten in it, but it still messes with my stomach)

3.  "Support your Liver"

     - detox!  Not necessarily a huge week long detox involving drinking copious amounts of yucky tasting stuff... just probiotic carrying foods.

• eat sour foods - kefir, sauerkraut, apple cider vinegar
• probiotics PROBIOTICS!! 

4.  "Support your Intestines" 

    - eat bitter foods that help support decreasing inflammation

• kale, arugula, romaine lettuce
• cinnamon, ginger, turmeric

BONUS:  instead of buying anti-fungals for yeast infections you can see (like on your skin, toenails, tongue, etc.), try some natural alternatives:

• oil of oregano (also an antibacterial)
• grapeseed extract
• garlic

Adult Outpatient Orthopedics and SAD

So, YAY!  I was recently notified that my efforts paid off and the American Board of Physical Therapist Specialties has awarded me my recertification for Pediatric board specialty certification!!

So excited!!!






Sooooooo... what the HECK am I doing seeing ADULTS???






Well, when you live on a relatively small, yet OVERpopulated island... one works in relatively close proximity to where one lives.  The closest Children's hospital is in Honolulu.  If you look, it's "not that far away".  Meaning, only 20.9 miles away.  Mostly highway driving.

However... have you EVER driven in Hawaii?  During rush hour???

It REALLY is this bad!!

Yeah... that's what I'm saying.  21 miles can equal 1 1/2 hours to get to work.  Even though the drivers tend to be nicer and less stressed here than elsewhere (I'm thinking the DC traffic I put up with a few years ago), it's still no fun!

So, I got a job that's 10 minutes away from my house and the only traffic I have to put up with is a few cars heading to drop kids off at school first thing in the morning.

Anyhow.  The clinic is an Adult Outpatient Orthopedic clinic.  They snagged me by putting that they see "all ages" and in the interview pointed out they see "many adolescent athletes".  Yeah... I'm still waiting on that one ;)  But, the point is, I've NEVER worked in an outpt adult clinic EXCEPT my time in the military/reserves.  WHAT a learning process this is.  Not where the patient care is, but in billing and all the various insurance issues that accompanies getting payment for services rendered.  Ugh.  Yes, our system is broke.  I do, however, really enjoy it (just wish there were some kiddos to see!!)

How this equates to my blog, though, is that I am meeting SO many people who, remind me of myself before losing my weight and getting healthy, are sick and tired of being sick and tired.  Oh, and in pain.

Credit: www.changeyourmindbodyhealth.com

I find myself giving information on how to eat an anti-inflammatory diet and giving out information on that and the autoimmune protocol all the time!  Why?  Well, it's that pesky Standard American Diet (SAD)!!  Those who are "trying to lose weight" eat low fat and "healthy whole grains" in their efforts, but are quite obese.









I even had a beautiful, fit lady come in the other day for a consult due to intense pain.  Talking to her, she seemed to be in full-blown inflammatory and autoimmune disease processes!  She'd taken "every test out there" to determine if she had rheumatoid arthritis, lupus, diabetes, hypothyroidism, etc, etc.  All come back negative, or "inconclusive".  When asked what foods she eats, it's the SAD brands.  She DOES eat organic foods and keeps crap out of her diet.  But, beans/legumes and grains all over the place... only those "whole grains", too.  Golly, even her gallbladder is at risk for being taken out.  If they found stones, it'd be gone already.  Sound familiar?










So, after giving this lady and multiple other patients my blog address and information on AIP and Paleo (see photos I use as handouts... they refer the patient to these fantastic websites, too!), I figured it's time to update my blog on what new sites and books are out there to help.  So that not everyone has to listen/read this little run-on-blog about my thought processes for where I work and why I can to the realization that I needed that new information page, I'll put together that page and post separately.





Thanks for reading!!  Next blog will have the information!!

Further workout and thought on sports injuries

So, to keep myself honest, here's the latest installment of my workouts (prior to the bold type is what was on my last blog):

Week 6: Last week

1. Continue eating well, sleeping at least 8 hrs a night and rising early
2. Move up to week 3 of the C25K and add in Burst Fit video workouts:
• Monday (W3D1) - 2.41 miles at avg 14'16"/mi in 34:27 mins



Hurrican Ana... not direct hit!

• Burst Fit:  Abs and Back Shredder 

• Tuesday (golfing) – 7.6 miles (used push-cart for clubs!) at avg 35’32”/mi in 4.5 hours
• Burst Fit: Shoulder & Leg shaper
• Wednesday (W3D2) – 2.37 miles at avg 14’46”/mi in 35:05 mins
• Burst Fit:  Chest & Arm definer
• Thursday (walk) – 3.11 miles at 18’01”/mi in 55:55 mins
• Friday (W3D3) – 2.27 miles at avg 14’56”/mi in 33:50 mins
• Sat/Sun - hurricane Ana!!!  Stayed inside as it rained ALL day!

Monday morning after the storm... ready for my run!!

Week 7: This week

1. Changed shoes to accommodate a heel lift both feet as both Achilles tendons are getting worse pain (left worse than right).  Icing left Achilles bursa post workouts and during day.  Adding 1000mg turmeric daily to regimen for anti-inflammatory nature.  Kinesiotaping left Achilles tendon/bursa. 
2. Stay on week 3 of the C25K due to worsening nature of Achilles pain and difficulty in doing the run portions last week:

• Monday (W3D1) – app failed, but ran identical route as last week, so can assume at least 2.25 miles and was gone from house for 32 mins.  
• Burst Fit: Abs & Back shredder
• Tuesday (walk) – 3.13 miles at 17’44”/mi in 55:32 mins
• Wednesday (W3D2) – 2.51 miles at avg 14’38”/mi in 36:44 mins
• Thursday (walk) – 3.12 miles at 17’48”/mi in 55:36 mins
• Friday (W3D3) – 2.36 miles at avg 14’53”/mi in 35:04 mins

So... what's up?  Achilles bursitis and tendonitis... both legs :(  

http://www.eorthopod.com/achilles-tendon-problems/topic/29

The hubby, in trying to help, sent me a great link to a runner's website talking about how some runners, once they've switched to newer or minimal footwear begin to have pain in their calves or shins due to the decrease in heel height.  I wanted to scoff at that at first, until... I sat and thought about it.  It makes sense!  One has to look at one's self to notice what's going on and I did spend about 8 weeks in combat boots (which do have a considerable heel on them compared to toe height) and the pain began while doing my last stint in uniform.  

However, I continues to run/walk in my minimalist shoes WITHOUT adding in extra achilles/calf stretches!  Oops.  You'd think a PT would know better!!  I mean, these shoes HELPED me start running and got over my propensity for shin splints!  I don't want to give them up!!  

So, what now?  Well, for the time being, if I want to keep running, I feel the need to give in and wear my "old" running shoes (the ones I bought WAY back when I wanted to run but my shins hurt too bad to do so... so I never wore them).  I love New Balance... they keep my heels and arches the most comfortable for "motion control" shoes.  So, no reason not to wear them and they actually have helped the past two days.  BUT, also must do something else!! 

So, que the roller!!!  Ta-da!!! 

I've been rolling sore muscles for a while and use the roller a LOT with my patients.  It just takes a few minutes and a slight knowledge of where the muscle knots could be related to where your pain is. I've no pain in my calves, just the area of the achilles tendon that connects the calf muscles (gastrocnemius and soleus) to the back of the heel bone (calcaneus).  BUT, one shouldn't roll the tendon as it really is inflammed... look UP.  No, not the sky... up the region of muscle to which the tendon is connected.  THAT is where to focus on the rolling.  There are a LOT of methods for rolling and the one I use involved pushing the muscle (or body part) over the roller, finding the spot that hurts when the pressure is on it (a trigger point) and putting a lot of pressure right on THAT spot - for about 45 seconds.  Then... roll around again, kinda like rolling pie crust, and find a new spot or the same one and place pressure again about 45 seconds.  Repeat this with the entire muscle region.  I've got about 4 to 6 spots that just KILL when I push on them... but they work out with the pressure.  Then I stand up and stretch the same muscle.  

from VHI handouts

WHY roll and not just stretch??  Well, kinda two reasons in this PT's head for that:

1.  self massage

2.  stretching the middle portion of the muscle.  

OK... there are a few ways to stretch... one is to extend the joint/limb to the limit and hold it there (static stretching: like the runner's stretch for the heel), 

Photo credit:  Hosmer Chiro Blog

another is to actively move the limb/joint to the end range over and over (dynamic stretching: such as hip circles and swings), 

but a great way to stretch is to put pressure on the middle portion of the object you are trying to elongate.  That's the goal... make the muscle longer - elongate the muscle fibers, right?  (excuse the hand drawn demonstration!!)

Now... WHY is there pain in that midpoint as we roll it??  That spot is called a trigger point by PTs, massage therapists, physicians, etc.  It is an area within a muscle that is overly irritable and can be felt as a knot or a taut band (kinda like a tootsie roll under the skin).  No one's really sure (there's a LOT of theories, though!) what they are or why they happen... but, one thing is sure... they HURT!!  There are also many ways to treat them, from massage to therapeutic dry needling to stretching, but the basic thing is... YOU have to find out what works best for YOUR body.  As a PT, I enjoy using all of the above as an eclectic way of treating my patients.  Some respond well to massage and stretching, other patients need the dry needling (which is VERY effective), while others need a more conservative approach beginning with modalities like ultrasound.  If you have significant trigger points, or cannot figure out how to stretch your muscles the best, get with a local PT!!  Some states no longer require a referral (however, many insurance companies do... check with yours). 

Anyhow... off I go to roll, stretch and ice some more!!  

Photo from prehabexercises.com

Coach Jenny Hadfield on calf rolling