I received an ARC (Advanced Reader Copy) of The Menopause Diet Plan by Hillary Wright, M.Ed., RDN and Elizabeth M. Ward M.S., R.D. from NetGalley.
I was looking for new information on this topic, but really did not learn anything new from this book. However, if you're looking for more information on healthier eating habits and learning more about health concerns as you age, this book is for you! Topics covered are heart health, lowering your risks for diabetes and cancer, healthy bones, being cognizant of what you're drinking, physical activity and dietary supplements. All of these topics are covered in relation to menopause. The last two chapters are dedicated to the Menopause Diet Plan and provide eating tips and recipes.
Both authors are registered dieticians and present the topics with ease and in a way you can understand the subjects at hand. There are many studies and facts that are cited throughout the book, as well as a helpful resource list at the back of the book.
This is definitely a good book to have on your shelf for reference to look back on. I found myself highlighting things that I want to remember about specific vitamins and dietary supplements. I would definitely want my daughters to read this book when they are a bit older to understand the importance of all the topics discussed in this book!
I received an ARC (Advanced Reader Copy) of The Menopause Diet Plan by Hillary Wright, M.Ed., RDN and Elizabeth M. Ward M.S., R.D. from NetGalley.
I was looking for new information on this topic, but really did not learn anything new from this book. However, if you're looking for more information on healthier eating habits and learning more about health concerns as you age, this book is for you! Topics covered are heart health, lowering your risks for diabetes and cancer, healthy bones, being cognizant of what you're drinking, physical activity and dietary supplements. All of these topics are covered in relation to menopause. The last two chapters are dedicated to the Menopause Diet Plan and provide eating tips and recipes.
Both authors are registered dieticians and present the topics with ease and in a way you can understand the subjects at hand. There are many studies and facts that are cited throughout the book, as well as a helpful resource list at the back of the book.
This is definitely a good book to have on your shelf for reference to look back on. I found myself highlighting things that I want to remember about specific vitamins and dietary supplements. I would definitely want my daughters to read this book when they are a bit older to understand the importance of all the topics discussed in this book!
I've been wanting to write this blog post for quite awhile now. What's been holding me back, you might ask? Well, I really think it is a state of mind for me. Let me start from the beginning....
Saturday, May 24th I was re-potting some flowers. I was on a knee pad on the ground bending over just going about my business. After about an hour I felt a 'pull' in my back. I knew I was done for the day. I proceeded to get the ice pack and just be still for the rest of the day. The next day, Sunday arrives and I'm still hurting. More ice pack ona nd off all day. Monday arrives and I call the chiropractor. There aren't any openings until Wednesday and it isn't with the doctor I saw once before for a shoulder issue, it's with a new doctor, so I take the appointment.
I am thrilled to finally get in to see the chiropractor. She is young; fresh out of college.
She can tell I am not walking properly. She checks my legs and sees that one leg is 2" shorter than the other. She informs me that my hip is out of places, has dropped. This is news to me, as I hadn't had any pain in my hip, just the bottom right of my back. She checks my back and tells me I have nodules (scar tissue) there probably from my hip being out of place. She adjusts my hip she then goes on to do some pressure point/resistance therapy on my back. I am in bad shape and she is amazed that I'm not in more pain than I'm stating I'm in! This begins the weekly visits to the chiropractor. Twice a week that first week, three times the following week, twice the third week, twice the fourth week, once the fith week, once the sixth week and next week will be the seventh week. She also noted to me about the thrid week into treatment that my right butt cheek has mor emuscle tone than the left and I need to start doing the clam shell exercises to try to build up muscle again. She also wants me to stretch the right side of my back out while lying on my side on the bed.
She's been doing something called the graston technique ( www.grastontechnique.com/ ) on my back where the nodules are.
Graston helps to break up the scar tissue; even deeper than a deep massage could even get. All the videos I've found on YouTube show the chiroprator or physical therapist grazing the back up and down with the metal graston tool. Let me tell you, I would love it if that was how gentle she used the tool on me. But no, she takes that tool over each nodule like she's trying to erase something really hard on a piece of paper! And my skin is sensitive so that rubbing makes it fell like my skin is burning; like an Indian brush burn! NOT FUN!!!!
Yesterday she did a bit more graston on me and the nodules, to my surprise, have actually moved higher up my back than they were. They are breaking up and are much better than they were, but I fear this is something I may have to keep an eye possibly for the rest of my life.
Two Saturdays ago my daughter's Girl Scout troop had a Bike & Boat excursion planned and I was okay-ed to go by my doctor. I had an appointment two days before the trip so that I wouldn't be sore before the trip. The doctor told me the biking would be good for me, but the canoeing might be a problem. About half way through the canoe part of the trip my back really started to feel it. I had a lot of fun on the trip, I just wish I felt like I were in better shape. I went to the chiropractor the Monday after the trip and I really needed to be adjusted and have the nodules worked, since I was in moderate pain after the trip.
I was given the okay to start back on my elliptical, just not a high resistance level or any inclines. So this morning I took my 14.5 year old dog for a 2 block leasurely walk and then came home and did 15 minutes in the elliptical. The elliptical should be good for building muscle where I need it as well. It is a bit sore, but nothing terrible. My next appointment is next Friday.
So I guess mentally, I wasn't ready until today to type this all out and re-live it. It's been painful and a learning experience. I've had a lot of time to think about goals, where I want to be physically and how I'm going to go about getting there. I'm aging and I truly need to start protecting my body better. The many days where I couldn't do much because I was in pain really held me back from so many things. I don't want to live my life like this. I have to try to prevent anything like this from happening again in the future by being a better caretaker of my body.
I've been wanting to write this blog post for quite awhile now. What's been holding me back, you might ask? Well, I really think it is a state of mind for me. Let me start from the beginning....
Saturday, May 24th I was re-potting some flowers. I was on a knee pad on the ground bending over just going about my business. After about an hour I felt a 'pull' in my back. I knew I was done for the day. I proceeded to get the ice pack and just be still for the rest of the day. The next day, Sunday arrives and I'm still hurting. More ice pack ona nd off all day. Monday arrives and I call the chiropractor. There aren't any openings until Wednesday and it isn't with the doctor I saw once before for a shoulder issue, it's with a new doctor, so I take the appointment.
I am thrilled to finally get in to see the chiropractor. She is young; fresh out of college.
She can tell I am not walking properly. She checks my legs and sees that one leg is 2" shorter than the other. She informs me that my hip is out of places, has dropped. This is news to me, as I hadn't had any pain in my hip, just the bottom right of my back. She checks my back and tells me I have nodules (scar tissue) there probably from my hip being out of place. She adjusts my hip she then goes on to do some pressure point/resistance therapy on my back. I am in bad shape and she is amazed that I'm not in more pain than I'm stating I'm in! This begins the weekly visits to the chiropractor. Twice a week that first week, three times the following week, twice the third week, twice the fourth week, once the fith week, once the sixth week and next week will be the seventh week. She also noted to me about the thrid week into treatment that my right butt cheek has mor emuscle tone than the left and I need to start doing the clam shell exercises to try to build up muscle again. She also wants me to stretch the right side of my back out while lying on my side on the bed.
She's been doing something called the graston technique ( www.grastontechnique.com/ ) on my back where the nodules are.
Graston helps to break up the scar tissue; even deeper than a deep massage could even get. All the videos I've found on YouTube show the chiroprator or physical therapist grazing the back up and down with the metal graston tool. Let me tell you, I would love it if that was how gentle she used the tool on me. But no, she takes that tool over each nodule like she's trying to erase something really hard on a piece of paper! And my skin is sensitive so that rubbing makes it fell like my skin is burning; like an Indian brush burn! NOT FUN!!!!
Yesterday she did a bit more graston on me and the nodules, to my surprise, have actually moved higher up my back than they were. They are breaking up and are much better than they were, but I fear this is something I may have to keep an eye possibly for the rest of my life.
Two Saturdays ago my daughter's Girl Scout troop had a Bike & Boat excursion planned and I was okay-ed to go by my doctor. I had an appointment two days before the trip so that I wouldn't be sore before the trip. The doctor told me the biking would be good for me, but the canoeing might be a problem. About half way through the canoe part of the trip my back really started to feel it. I had a lot of fun on the trip, I just wish I felt like I were in better shape. I went to the chiropractor the Monday after the trip and I really needed to be adjusted and have the nodules worked, since I was in moderate pain after the trip.
I was given the okay to start back on my elliptical, just not a high resistance level or any inclines. So this morning I took my 14.5 year old dog for a 2 block leasurely walk and then came home and did 15 minutes in the elliptical. The elliptical should be good for building muscle where I need it as well. It is a bit sore, but nothing terrible. My next appointment is next Friday.
So I guess mentally, I wasn't ready until today to type this all out and re-live it. It's been painful and a learning experience. I've had a lot of time to think about goals, where I want to be physically and how I'm going to go about getting there. I'm aging and I truly need to start protecting my body better. The many days where I couldn't do much because I was in pain really held me back from so many things. I don't want to live my life like this. I have to try to prevent anything like this from happening again in the future by being a better caretaker of my body.
I saw this book on a display table at my public library while I was waiting to check out books I was borrowing. I didn't even look inside the book. I thought with the title "Eat Right For Your Body Type" (I wasn't sure what Ayurveda was. I thought maybe it was a person) it might have some insight for what to eat for my body type. So when I got home and started to read the book I was surprised to learn that Ayurveda is "a holistic science that believes in the unity of mind, body and soul, so being ill in one area can affect you in another." Ayurveda means "science" or "knowledge of life" and comes from India. When I learned that and started to page through the book and see ingredients I never heard of and spicy dishes, I decided that I wouldn't be reading the recipes. Spicy isn't my thing.
I did read about the different body types: Vata dosha, Pitta dosha, and Kapha dosha. (Not apple, banana, pear, or hourglass like I was expecting.) Interesting, but not for me.
I saw this book on a display table at my public library while I was waiting to check out books I was borrowing. I didn't even look inside the book. I thought with the title "Eat Right For Your Body Type" (I wasn't sure what Ayurveda was. I thought maybe it was a person) it might have some insight for what to eat for my body type. So when I got home and started to read the book I was surprised to learn that Ayurveda is "a holistic science that believes in the unity of mind, body and soul, so being ill in one area can affect you in another." Ayurveda means "science" or "knowledge of life" and comes from India. When I learned that and started to page through the book and see ingredients I never heard of and spicy dishes, I decided that I wouldn't be reading the recipes. Spicy isn't my thing.
I did read about the different body types: Vata dosha, Pitta dosha, and Kapha dosha. (Not apple, banana, pear, or hourglass like I was expecting.) Interesting, but not for me.
I've been drinking a teaspoon or two of apple cider vineger (ACV) in my water for a few years now. I mostly drink it during the winter months when stomach viruses are at their peak and in the spring to help with my seasonal allergies. The medical assistant at my allergists office recommended the ACV drink to me a few years ago and once I got past the tart flavor I was fine with drinking a glass or two a day.
This past week when my daughters and I were visiting our public library, my oldest daughter saw this book on one of the display racks along with some other health books. She knows I drink the ACV with water and occasionally will drink it too (she is 10 years old) because she also has allergies. So I decided to borrow the book to see what more could be said about ACV.
The first thing you will notice about this book is that it looks a bit 'hokey' if not old. I tried to find the copyright date in the front of the book, but could only find that this book is its fifty-fourth printing! It doesn't look like they updated any of the pictures since its first printing!
I was not expecting all the advertisements for the Bragg ACV and other products they sell. I was also surprised by all the religious references throughout the book. Odd.
The book did talk about other uses for ACV and regular vinegar as a cleaning product. Most things I already knew.
Just skip this book and look up information about ACV online.
I've been drinking a teaspoon or two of apple cider vineger (ACV) in my water for a few years now. I mostly drink it during the winter months when stomach viruses are at their peak and in the spring to help with my seasonal allergies. The medical assistant at my allergists office recommended the ACV drink to me a few years ago and once I got past the tart flavor I was fine with drinking a glass or two a day.
This past week when my daughters and I were visiting our public library, my oldest daughter saw this book on one of the display racks along with some other health books. She knows I drink the ACV with water and occasionally will drink it too (she is 10 years old) because she also has allergies. So I decided to borrow the book to see what more could be said about ACV.
The first thing you will notice about this book is that it looks a bit 'hokey' if not old. I tried to find the copyright date in the front of the book, but could only find that this book is its fifty-fourth printing! It doesn't look like they updated any of the pictures since its first printing!
I was not expecting all the advertisements for the Bragg ACV and other products they sell. I was also surprised by all the religious references throughout the book. Odd.
The book did talk about other uses for ACV and regular vinegar as a cleaning product. Most things I already knew.
Just skip this book and look up information about ACV online.
I have been meaning to write a post about SparkPeople for awhile now. I guess I have put it off for a number of reasons, but the top reason is probably because there is a multitude of things to tell you about this wonderful site. (No, I am NOT being paid to talk about SP, I am just a satisfied user of this amazing site.)
Sparkpeople is a site with an abundance of tools to help you get healthy and stay healthy.
It is a weight loss and support system, a site chalk full of tools to help you succeed on your journey to getting healthy. The best part about this site is that it is completely FREE!
I'm not going to type out the history of the site, but rather give you a few links to look at to learn about what its all about. (Please read these AFTER you've finished reading my post or you may never return to finish reading my post~ LOL!)
The site has a place to record your fitness activities, a weight tracker, food tracker, meal planner, your very own SparkPage where you can blog, earn trophies and recieve SparkGoodies from friends, Spin the Spark Wheel daily to win Sparkpoints, Spark Videos to workout to, articles, message boards, team boards, challenges and so much more! You do not have to jump in to all this at once. It is very overwhelming and that is why I think it took me so long to start using this site fully. But have an open mind about it and start slowly. The point is to START! (And if you are like me, you may have to re-start again, and maybe again!)
~My History With SparkPeople~
I discovered SparkPeople in October 2007. This was a year after Kaye was born. I joined the site with my 'throwaway' email because I didn't know if I would receive junk mail from them or what not. In hindsight this was not a good idea because I do not check my 'throwaway' email (what I mean by that is the email address I use to sign up for newsletters, contests, free products, etc.) daily, if even regularly. Hence, I was not very successful until I realized I needed to connect with the site; I needed to be reminded that I should be an active participant there in order to have success.
Another mistake I made was making my Spark Page private. In the beginning I did not want to share anything about how I was feeling or my struggles. I am a private person and did not want it all 'hanging out' there on the internet. Then I realized how much I was missing out on because I wasn't making connections with people on the site. I was sheltering myself when I really needed to be making friends with members who had the same struggles I had. So, I made my page public and decided that if I were to post photos of myself I would just blur out my face (still self concious about being to personal online).
I created a team for Mommies and was the team leader. The team wasn't too active and that discouraged me. I eventually left that group and took over the Pushing 40 Team when I was 38 years old. This group was inactive because the team leader had moved on, but I got it somewhat moving again. Getting involved really helped me want to spend time on the site. I met a great woman on this team from Israel and she is probably one of my biggest supporters. (Thank You Sam for checking in on me even when I go AWOL from the site at times!) Life's little challenges sometimes get in my way, but because I know there are Spark friends looking for me and wanting me to succeed, it makes me want to come back to the site and continue my journey to get healthy!
Sam and I took over the 40 and Fabulous Team together last year and are still trying to get more active participants there, but we aren't giving up on it.
Another thing that helped me get exercising were team challenges. In March 2011 I completed the 28-Day BootCamp WorkOut Challenge and in May 2011 I completed the Spring Into Shape BootCamp Challenge. These two challenges aided me in dropping 10 pounds last year! More successful than I had been in a long time! I joined the BLC17 Team (Biggest Loser Challenge) in the Fall, but this was a mistake in hindsight because Fall is my most stressful time of year. Our entire family celebrates their birthday at this time of year, so I have to start birthday party planning, gift shopping, throwing parties (this past Fall Kaye had a surprise party) and then before I know it Christmas shopping (Em's birthday is about a week and a half before Christmas). So I did not participate as fully as I should have in this challenge and my downward spiral began again. Unfortunately, I gained the 10 pounds I lost back because of too much stress and my lack of motivation to continue exercising and healthy eating habits. I was determined to bounce back in 2012, so in January 2012 I completed the January JumpStart Challenge. Then, by the middle of February and into March bad luck got in my way with the brachial neuralgia in shoulder, then Kaye's broken arm, Em's cholesterol bloodwork coming back high, my abcessed tooth needing to be pulled, etc. So I have been AWOL from SP for too long now.
That is all about to change. I joined up with the BLC19 and it kicks off this Wednesday 4/25/12.
Sign up with Sparkpeople here. Then go to this team to see if you can get in on the BLC this round. (No one may join the competitive portion of the challenge after Midnight on 04/25/12-or when teams have been filled - whichever comes first). This team challenge is VERY well organized and each team has like 30 members on it. If you cannot get in on the challenge this time, try one of the other site challenges here. There are a ton!
There is also a support group on Facebook that I belong to called SparkPeople Connections.
It's just a place for those browsing around FaceBook to go and check in with their FB friends who are also on SP.
I hope you will check out the links I've provided in this post (I know, there are a lot) and decide to join me on this journey to get fit and healthy. Now is the time. You will have more energy and feel better about yourself. Feel free to add me as a SparkFriend as well.
I have been meaning to write a post about SparkPeople for awhile now. I guess I have put it off for a number of reasons, but the top reason is probably because there is a multitude of things to tell you about this wonderful site. (No, I am NOT being paid to talk about SP, I am just a satisfied user of this amazing site.)
Sparkpeople is a site with an abundance of tools to help you get healthy and stay healthy.
It is a weight loss and support system, a site chalk full of tools to help you succeed on your journey to getting healthy. The best part about this site is that it is completely FREE!
I'm not going to type out the history of the site, but rather give you a few links to look at to learn about what its all about. (Please read these AFTER you've finished reading my post or you may never return to finish reading my post~ LOL!)
The site has a place to record your fitness activities, a weight tracker, food tracker, meal planner, your very own SparkPage where you can blog, earn trophies and recieve SparkGoodies from friends, Spin the Spark Wheel daily to win Sparkpoints, Spark Videos to workout to, articles, message boards, team boards, challenges and so much more! You do not have to jump in to all this at once. It is very overwhelming and that is why I think it took me so long to start using this site fully. But have an open mind about it and start slowly. The point is to START! (And if you are like me, you may have to re-start again, and maybe again!)
~My History With SparkPeople~
I discovered SparkPeople in October 2007. This was a year after Kaye was born. I joined the site with my 'throwaway' email because I didn't know if I would receive junk mail from them or what not. In hindsight this was not a good idea because I do not check my 'throwaway' email (what I mean by that is the email address I use to sign up for newsletters, contests, free products, etc.) daily, if even regularly. Hence, I was not very successful until I realized I needed to connect with the site; I needed to be reminded that I should be an active participant there in order to have success.
Another mistake I made was making my Spark Page private. In the beginning I did not want to share anything about how I was feeling or my struggles. I am a private person and did not want it all 'hanging out' there on the internet. Then I realized how much I was missing out on because I wasn't making connections with people on the site. I was sheltering myself when I really needed to be making friends with members who had the same struggles I had. So, I made my page public and decided that if I were to post photos of myself I would just blur out my face (still self concious about being to personal online).
I created a team for Mommies and was the team leader. The team wasn't too active and that discouraged me. I eventually left that group and took over the Pushing 40 Team when I was 38 years old. This group was inactive because the team leader had moved on, but I got it somewhat moving again. Getting involved really helped me want to spend time on the site. I met a great woman on this team from Israel and she is probably one of my biggest supporters. (Thank You Sam for checking in on me even when I go AWOL from the site at times!) Life's little challenges sometimes get in my way, but because I know there are Spark friends looking for me and wanting me to succeed, it makes me want to come back to the site and continue my journey to get healthy!
Sam and I took over the 40 and Fabulous Team together last year and are still trying to get more active participants there, but we aren't giving up on it.
Another thing that helped me get exercising were team challenges. In March 2011 I completed the 28-Day BootCamp WorkOut Challenge and in May 2011 I completed the Spring Into Shape BootCamp Challenge. These two challenges aided me in dropping 10 pounds last year! More successful than I had been in a long time! I joined the BLC17 Team (Biggest Loser Challenge) in the Fall, but this was a mistake in hindsight because Fall is my most stressful time of year. Our entire family celebrates their birthday at this time of year, so I have to start birthday party planning, gift shopping, throwing parties (this past Fall Kaye had a surprise party) and then before I know it Christmas shopping (Em's birthday is about a week and a half before Christmas). So I did not participate as fully as I should have in this challenge and my downward spiral began again. Unfortunately, I gained the 10 pounds I lost back because of too much stress and my lack of motivation to continue exercising and healthy eating habits. I was determined to bounce back in 2012, so in January 2012 I completed the January JumpStart Challenge. Then, by the middle of February and into March bad luck got in my way with the brachial neuralgia in shoulder, then Kaye's broken arm, Em's cholesterol bloodwork coming back high, my abcessed tooth needing to be pulled, etc. So I have been AWOL from SP for too long now.
That is all about to change. I joined up with the BLC19 and it kicks off this Wednesday 4/25/12.
Sign up with Sparkpeople here. Then go to this team to see if you can get in on the BLC this round. (No one may join the competitive portion of the challenge after Midnight on 04/25/12-or when teams have been filled - whichever comes first). This team challenge is VERY well organized and each team has like 30 members on it. If you cannot get in on the challenge this time, try one of the other site challenges here. There are a ton!
There is also a support group on Facebook that I belong to called SparkPeople Connections.
It's just a place for those browsing around FaceBook to go and check in with their FB friends who are also on SP.
I hope you will check out the links I've provided in this post (I know, there are a lot) and decide to join me on this journey to get fit and healthy. Now is the time. You will have more energy and feel better about yourself. Feel free to add me as a SparkFriend as well.
The good news for today is that Kaye's bone did not pop out of place again and she got a purple w/red glittered cast today (two more x-rays). She will have it on for four weeks and we'll hope that the nerve that runs down her arm to her fingers heals so she can move her fingers normally again. I love the new hospital that is only five minutes from our house. Great doctors and staff there as well. The woman that checked us out was a woman that used to be a billing clerk at my allergists office! I recognized her right away when we checked in for the appointment, but I could not place where I knew her from until she told me! Aye, aye aye!
Yesterday the pediatrician called with Em's blood work results and yes, she indeed is still allergic to tree nuts (almonds, pecans, peanuts---pecans being the worst). Coconut (only a level 1) and sesame seeds also came back as an allergy for her, but she's had both and never had a reaction. The results also showed a Vitamin D3 deficiency, so she'll have to take 5000 IU's of that daily. That really baffles me, but it is what it is. Last, but certainly not least, her cholesterol levels came back high. I never would've thought this, but this is the new reasoning behind blood work for children between the ages of 9-12 according to this article: (http://www.health.harvard.edu/blog/should-kids-have-their-cholesterol-checked-201112224020). There will have to be more diet modifications around here and I am thinking of giving her a fish oil pill every day. She hates fish, so this is a good addition for her. Looking at her you'd never think anything is wrong, but I am glad she had the bloodwork done for peace of mind.
So four more weeks of a broken arm in a cast and also new diet modifications to reduce high cholesterol levels. I guess I have some recipe and meal searching to do!
The good news for today is that Kaye's bone did not pop out of place again and she got a purple w/red glittered cast today (two more x-rays). She will have it on for four weeks and we'll hope that the nerve that runs down her arm to her fingers heals so she can move her fingers normally again. I love the new hospital that is only five minutes from our house. Great doctors and staff there as well. The woman that checked us out was a woman that used to be a billing clerk at my allergists office! I recognized her right away when we checked in for the appointment, but I could not place where I knew her from until she told me! Aye, aye aye!
Yesterday the pediatrician called with Em's blood work results and yes, she indeed is still allergic to tree nuts (almonds, pecans, peanuts---pecans being the worst). Coconut (only a level 1) and sesame seeds also came back as an allergy for her, but she's had both and never had a reaction. The results also showed a Vitamin D3 deficiency, so she'll have to take 5000 IU's of that daily. That really baffles me, but it is what it is. Last, but certainly not least, her cholesterol levels came back high. I never would've thought this, but this is the new reasoning behind blood work for children between the ages of 9-12 according to this article: (http://www.health.harvard.edu/blog/should-kids-have-their-cholesterol-checked-201112224020). There will have to be more diet modifications around here and I am thinking of giving her a fish oil pill every day. She hates fish, so this is a good addition for her. Looking at her you'd never think anything is wrong, but I am glad she had the bloodwork done for peace of mind.
So four more weeks of a broken arm in a cast and also new diet modifications to reduce high cholesterol levels. I guess I have some recipe and meal searching to do!
