Health and Fitness September, 2024

[Nancy]

Points of interest apx. 500 steps for 10 cal burnt I think the way my watch figures it.
Had to wait till after six for day lite to walk this week.
Watering with flash light happened for some early start on steps today.

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #89
Morning papers before internet - Day #64
Cronometer - Day #63
Golden Hour exercise before PJ's. Day #59
Oral Care before D2S Day #44
7k steps before frozen treat. Day #29


September health goals -
* Calories 1299 calories or less. Actual =1348 Monthly average = 1198
Protein 35% or more. Actual 37% Monthly average = 36%
Mentorship with Real Food - Listening to orientation video

I find myself thinking about stop posting here. Danger Zone! This is working so why am I tempted to change things? Argh!

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #90
Morning papers before internet - Day #65
Cronometer - Day #64
Golden Hour exercise before PJ's. Day #60
Oral Care before D2S Day #45
7k steps before frozen treat. Day #30

September health goals -
* Calories 1299 calories or less. Actual =1349 Monthly average = 1196
Protein 35% or more. Actual 37% Monthly average = 36%
Mentorship with Real Food - reading daily post and blog

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #91
Morning papers before internet - Day #66
Cronometer - Day #65
Golden Hour exercise before PJ's. Day #61
Oral Care before D2S Day #46
7k steps before frozen treat. Day #31

September health goals -
* Calories 1299 calories or less. Actual =1319 - Four week average = 1211
Protein 35% or more. Actual 28% - Four week average = 36%
Mentorship with Real Food - Video weekly cooking

My notes from video -
** It is important to be around people who support your goals. Find your group.
** Face my problems instead of stuffing my face.
** Go on a walk instead of eating feelings.
** Show me who your friends are and I will show you who you are.
** Stay the course. It is never easy to start.
** Earn your health. Get through the moments that are a challenge.
** Food can cause the same low esteem as an alcohol and drugs. Overindulging makes us feel shame.

[Ramblinrose]

LadyM… love all your self talk today. Very wise!

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #92
Morning papers before internet - Day #67
Cronometer - Day #66
Golden Hour exercise before PJ's. Day #62
Oral Care before D2S Day #47
7k steps before frozen treat. Day #32

September health goals -
Calories 1299 calories or less. Actual =788 - Four week average = 1191
Protein 35% or more. Actual 37% - Four week average = 36%
Mentorship with Real Food

[Nancy]

Mon. Walked saw a doe with 2 young fawns. got yt of em will be up Fri.
Tues. Walked got my steps in for the day with some gardening. Got 10K + steps in.
Wed. Got my steps in. Did our walk.
Thurs. Walked gardened got my 10K steps in.
Fri. walked 8,000+ steps.
Sat. Walked got my steps in. got 10K steps in.
Sun. walked have 3/4 of my circle completed.
Gardening progressed bagged up 3 black trash bags of onions that I took out earlier this week.

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #93
Morning papers before internet - Day #68
Cronometer - Day #67
Golden Hour exercise before PJ's. Day #63
Oral Care before D2S Day #48
7k steps before frozen treat. Day #33

September health goals -
Calories 1299 calories or less. Actual =1199- Four week average = 1184
Protein 35% or more. Actual 36% - Four week average = 35%
Mentorship with Real Food

My notes from mentorship
** Excluding food groups will eventually make you feel deprived. Delusion & restriction will eventually result in an eating disorder.
** Learn to embrace all food groups.
** Excluding food groups limits social interactions with others.
** Learn correct portion size for my body.
** Expose myself to others who are watching their nutrition. Surrounding myself with others who care what they put into their body. It will build commitment and encourage success.
** Some types of foods are easier to work with to meet nutritional micronutrition goals. All food can be included in what I eat but unhealthy food will require more thought to occasionally include.

New research shows older adults—even with mild/moderate kidney issues—live longer when they eat more protein!
This is very interesting to me as I am trying to seek the most nutritional macronutrient % for my body. I am focusing on raising my protein % while not messing up something else. Years ago, I was diagnosed with Stage 3 kidney disease and spent a decade under the care of a urologist. So....I am thankful to see this research.

[Lady Maverick]

TAKE CARE OF MYSELF daily focus -
Morning Mile before coffee - Day #94
Morning papers before internet - Day #69
Cronometer - Day #68
Golden Hour exercise before PJ's. Day #64
Oral Care before D2S Day #49
7k steps before frozen treat. Day #34

September health goals -
Calories 1299 calories or less. Actual =1234- Four week average = 1179
Protein 35% or more. Actual 43% - Four week average = 36%
Mentorship with Real Food

My health related notes from today -
Question to myself....should I increase my daily step goal?
7,000 daily steps could help you reach a longer life, study says
Among older women steps per day, mortality rates progressively decreased before leveling at approximately 7500 steps/d.
Answer to myself.....studies show that 7000-7500 steps a day is the sweet spot for older women.

[Ramblinrose]

After researching on my cluster headache fb I’ve decided to try their Vitamin D3 regiment that others have found useful. I usually take 10k units of V3 daily but it was suggested I include Vitamin K to help with the V3, along with 400mg of magnesium at night, a multivitamin and fish oil. Is is also suggested to include 400mg of magnesium in the morning after a week of just taking it at night.

Some take 20k-40k of V3 daily after you see how your body tolerates the 10k. My dr is fine with that but I’ll wait awhile before I increase mine.

My only other options is to request either a monthly preventive med for migraines which I don’t really want to do simply because most of my headaches occur only March-Jun and Sept-Jan and I don’t want to pump unnecessary drugs into my body if I don’t need them. The other one I want to discuss with my PA is taking a low dosage of Ambience and 50-100mg of Zoloft. When I was doing that for my sleep disorder I never had a headache for 3 years so it’s something I want to revisit.