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Category Archives: exercise

The Biopsy and My Quarterly Goal

Hello Friends,

Since my last post, I had the thyroid biopsy. The procedure itself felt weird. The biopsy doc took three samples each from three of the nodules. The fourth was too small to biopsy. My neck was sore for a few days and was a little bruised, but the procedure was okay, and so am I. The nodules are benign. My dear husband, George, went with me to hold my hand during the procedure. He is normally quite interested in all kinds of “procedures,” but said he could have skipped this one. After he explained how the doctor did the procedure, I understand. Having him there to support me made all the difference. He is very supportive of me no matter what, something for which I will be eternally grateful. I am a lucky woman!

My doggie’s eye isn’t doing so well. The eye vet upped his meds and gave him a prescription for an additional drug. I took him to our holistic vet who gave him some herbs and ordered supplements. We will see what happens in the next month. It is a crucial time and I am scared for him. This is stressing me out, but I’m keeping my normal, optimistic attitude. Mitra acts like everything is just fine. He plays, cuddles, and acts normally. I am grateful for that! I’m going to follow his lead.

I went out of town for a baby shower, which was March 25. My brother’s lovely (inside and out) wife is having a baby!  Woohoooo! I can’t wait to meet the little guy! He’s coming in the middle of May.

Being out of town for a long weekend doesn’t always bode well for staying on plan. I’m surprised how well I stayed on point. (Of course, we won’t be talking about the three, oh, so yummy, cupcakes that I fell into at the baby shower. LOL) I went to the grocery store early in my visit to get the food needed to stay on track. I even ate a proper breakfast before going out for breakfast with my family. While at the restaurant, I stuck to a bowl of fruit and some coffee. That was a healthy, determined moment, so kudos for me. I also did my physical therapy exercises and yoga. It was a great weekend, made even better because my cousins, aunt, and uncle joined us. My family, like many, is scattered and doesn’t get enough time together. You know the saying about weddings and funerals? Yep, that’s my family, too. Some of us are determined to change that.

Though it was a great weekend, I suffered for it with a pain and fatigue flare. Of course, that was no surprise. The pain lasted for only a day. The fatigue took a few days longer, though the worst of it was the same day as the pain flare. I knew the flare was coming, but the experience was definitely worth it.

What did I do for the flare? I got extra sleep, even while I was away. I took a little extra alone time, especially in the mornings, moved regularly and gently, listened to my body, ate nutritious food, and drank plenty of water.

My goal is to lose twenty pounds each quarter in 2017. The first quarter just ended. Did I meet my goal? No. I didn’t weigh myself, but I don’t need to weigh myself to know I didn’t lose twenty pounds. Am I happy about that? No. But it doesn’t matter. I have the opportunity to do better and be proud of myself for what I have accomplished and will accomplish. My clothes fit better and moving around in my clothes is easier. There are places on my body that look different. My husband and friends have made comments. That encourages me to move forward.

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This is my goal, the top of Mt. Whitney. (This photo was taken by Jeremy Bishop, courtesy of unsplash.com.)

I have other goals in my life, writing, business, financial, etc. Discussing them in detail, step by step, with friends helps me achieve my goals. It makes me accountable for my progress. That’s why I am telling you about my journey. YOU keep me accountable! I am grateful for each and every one of you. It’s because of your help that on my 55th birthday, August 2018, I will be fit, healthy, and will hike to the top of Mt. Whitney. Thank you!

Do you have any goals you would like to share? What encourages you to work toward your goals? Please comment below. I would love to see more discussion here.

Many blessings to you and yours,

Julie

Come With Me On A Journey

Hello friends,

I am writing today about my 2017 journey, part of which is to lose 80 pounds. With you on this journey along with me, it will help me be accountable to myself. If you would like to share your own journey, please do so in the comments! I hope you find something helpful along the way. Of course, this blog won’t be only about my weight loss journey. I will post other kinds of information, as well.

Another reason I am sharing my journey with you is because many people with Fibromyalgia and other chronic pain conditions are overweight or obese, and many, often because of their weight, are diabetic or have heart disease. In many cases, diabetes and heart disease can be reversed by losing weight and adopting healthy lifestyle habits. If you are struggling with your weight, are diabetic or have heart disease, I want you to be healthier. I want you to be happy. If going on this journey with me may inspire you, I will take a chance on doing so.

On January 17, I weighed 220 pounds and have a final goal of 140 pounds. I have mini-goals of 20 pounds at a time, with a goal to lose 20 pounds every three months (roughly 7 pounds a month). My first goal is to lose 20 pounds by April 1, 2017. Periodically, every week or two, I will let you know how I am doing. (Sometimes scales give me anxiety.) As I am going for full disclosure, I will let you know my measurements after I take them. I find that measurements often paint a better picture of where I am than numbers on the scale. Here are a few photos of me for my “Before Photos.”

I have chosen to use the Eat Fat, Get Thin plan from the book of the same name by Mark Hyman, M.D. I used it before I had back surgery and lost 15 pounds in two months. For me to lose like that is huge! In fact, this month I had already lost weight on the program because I have been able to get some exercise every day. I couldn’t do that before because of my back. (I don’t know specifically how much weight because I didn’t have a scale I could trust. It is somewhere around eight pounds.) Now that I have had surgery and been released from physical therapy, I can exercise freely, with few limitations. In case you are interested,  you can get the book at Amazon, hard copy and Kindle e-book. You can find it here. The book has many recipes, some of which I have already tried and enjoyed! I bought the cookbook but haven’t tried anything in there, yet. The recipes look good and if they are anything like the ones in the book about the plan, I will have some fun this coming week. In case you are afraid it is all vegetarian or vegan, since you know I am, you will be pleasantly surprised to see lots of animal products in these books.

Do you plan on losing weight this year? What will you do to meet your health goals? Do you have any tips for me? Put your plans and wisdom in the comments. Let’s make 2017 a healthy year!

Thanks for coming on this ride with me!

Julie

(Just so you know, I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites. The reason I am doing this is to pay for this website, and provide me with some walking around money. But don’t you worry, I will never suggest a book or any other product I myself haven’t purchased and enjoyed.)

The Need to Feed

I have been asked many times what I think most helps relieve the symptoms of Fibromyalgia and chronic pain.  Well, the answer is simple and not really magical: diet and exercise.  Like anyone, the healthier we are the better we will feel.  The better we eat and the more we move, the better we will feel.  ALL of us can improve the way we take care of our bodies!

I will start with diet.  First of all, stop eating processed foods.  Processing takes the life and ability to nourish our bodies right out of our food.  Secondly, if it is white in color, you probably shouldn’t eat it.  White flour, white sugar, white potatoes, lots of mayo on your sandwich, it just isn’t going to be helpful.  Substitute whole grain flour; use honey, stevia or dates for sweetener, or eat a piece of fruit; substitute sweet potatoes or yams for white potatoes; use a little bit of mayo or hummus or mashed avocado on your sandwich.  These are not new revelations for a better diet.  Chances are very good that you have heard these things before.  Consider the possibility that changing your diet will change your life.  AND consider that you CAN do it.  Take baby steps and don’t beat yourself up when you go back to your old ways.  Perfection doesn’t exist.  Pick yourself up and go forward.  It really is what you do 80% of the time that counts the most.  Try it for a few months and see how you feel.

If you already do the above, I would bet there are ways you could eat more nutritiously.  You could add more raw fruits and vegetables to your diet, particularly dark greens.  You could have a smoothie with spinach in it every day.  I realize how disgusting that sounds!  I thought so at first, too, until I tried it.  I didn’t know the spinach was there!  The only thing that was different was that my smoothie looked like a St. Patrick’s Day creation.  If you can get past drinking something green, you are good to go!  Try putting it into a colored glass.

You can also try switching from iceberg lettuce to romaine or green leaf.  If that is already part of your diet, add chopped kale.  (Personally, I like the curly green kale and not the dinosaur/Tuscan/Lacinto kind.)  My point is, find ways to get fruits and vegetables, in their natural form, into your body.  If eating raw fruits and veggies wreaks havoc on your digestive system, see how you feel if you lightly steam or stir-fry them.  Eating the colors of the rainbow will help you more than you can imagine.  I will write more about diet another day.

About exercise…as my rheumatologist says, “A toned muscle will always feel better than an untoned one.”  I know it hurts to exercise, but over time it hurts less during and after the exercise, you have more energy during the day and you have more restful sleep.  That is quite a payoff!!!  Try walking just a quarter-mile every other day, more if you can.  I started out that way and have been able to do half-marathons, the 3-day breast cancer walk (60 miles over 3 days!), and hike the 4-day Incan Trail to Machu Picchu (a lifelong dream).  SO MUCH is possible!  Before I became active again, the only thing stopping me was fear and fatigue, but mostly fear.  Once I let go of the fear of the pain, I was able to really live my dreams.  If you are afraid of exercise, I understand completely, but you have to let go of that fear so you can get the most out of your life.  There is no other way.

So, as I was saying, start out walking a short distance and slowly work your way up.   Look for a “therapeutic” or “restorative” yoga class.  There won’t be much “exercise,” but your body will be able to be in more positions than sitting or lying down with relative comfort and you will learn breathing techniques that will move more oxygen into the muscles.  If you are in Reno, I have a class, “Yoga for Challenging Bodies,” at 5:15 on Monday nights.  Let me know if you are interested.  Yoga (the right kind) and Tai Chi are both very good for most FMS patients.  You can also play with your animals, or those at a shelter, or your kids or someone else’s.  The point is to be more active and in ways that you enjoy.  It will feel better than “exercise.”

One more thing.  I used to smoke, but quit before I got FMS.  If  you smoke, quit.  Smoking deprives your body (your muscles!) of oxygen.  To feel their best, your muscles need all the oxygen and nutrients they can get.  All of your other efforts will be diminished if you smoke, as will your general health, the health of anyone around you, and your finances will suffer.  I know it can be very difficult to quit, but there is help out there.  Take advantage of it and do the best thing you can do for yourself and your family.

Now go out there and kick some Fibro Arse!

XOXO

Julie

P.S.  As always, I am not giving you medical advice.  That is your doctor’s job. 🙂

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