Updated Post: Ten ideas for fitness from Everyday Health

 http://www.everydayhealth.com/diet-fitness-pictures/10-everyday-tips-for-diet-and-fitness.aspx?pos=1&xid=nl_EverydayHealthManagingDiabetes_20140524#/slide-1

Ten ideas for fitness (I am not very fit but would like to be) from Everyday Health.  I originally wrote this in 2014 and it is time to return
1) Exercise at the right time of day for you.  I am not sure when that would be.  One thing I noticed just Friday.  When I walk to the light rail station after work (about a mile) rather than take the bus, my blood sugar is 20 points lower in the evening.  However other than that, It is hard to squeeze in exercise.  However, I should take an after dinner walk.  Two times around the park would be about another mile, and maybe that would put me over the top.

I am now retired and don't walk to the light rail.  My blood sugar is generally under control.  This is due mostly to medication rather than my exercising and eating better.  I exercise rarely due to sciatica.  However most of the time it doesn't bother me, yet I still don't exercise.  It is a habit I got when the sciatica was worse.
2) Develop a fitness plan.  This section suggests someone at a gym, or a personal trainer.  However, I have never done that.  The key here is knowing your aim, your goal for fitness.  I have my very clearly in my mind, to get below 200 lbs.  However, the steps are lacking.

I did go to the gym and develop a fitness plan with lots of stretches for locked shoulder and sciatica.  However I have not been to the gym for a couple years and is something I need to correct.  The ony days I get lots of steps is when I go to the temple all day.
3) Find a favorite exercise.  My favorite is basketball.  However I have not played much since developing locked shoulder.  However it is probably time to take it up again.  The issue, just shooting does not make you work very hard.

We have a hoop outside, yet I don't even go out to shoot.
4) Vary your exercise.  It suggests aerobic one day, then weight training then Pilates or Yoga, and then a day off.  I could handle that, with slow walking daily, but more than two days a week maybe.  However I need to find some method of strength training.  Instead of Yoga or Pilates, I could do stretching.  My mobility is so poor I need to do something.

Physical therapist suggested stretches which I do if I start feeling a twinge in my sciatica.  Physical therapist also suggested exercises for sgtrengthening the core, which I don't do but need to do.
5) Exercise with a friend.  Miranda walked with me a couple times, and maybe she could be a walking partner again.

 I often suggest walking in the evening but no one goes so I don't either.  
6) Enjoy easy snacks.  By this they want you to avoid processed snacks, but fruit, nuts, yogurt or turkey are recommended items I like. 

I am conscious of this but my snack too often include cookies and ice cream.  I also include nuts on occasion.
7) Factor in fluids.  Especially water.  Avoid caffeine.  Watered down Gatorade is OK if you need to replace electrolytes.

I am good at drinking water.  Two water bottles full a day.
8) Skip the soda.  Soda is bad.  Bad for you teeth, your bones, your insides and your out.  Even diet soda is bad.  I have a root beer occasionally, but don't usually drink soda. 

I usually have water, sometimes I add a sugar free flavor packet.
9) Cook more than you eat.  Having leftovers the next day will help avoid fast food, to come home to something you can just pop in the micro wave but is nutritious and delicious.

I am the best in the family at eating leftovers.
10) Get active after eating.  A light workout is recommended.  Since I eat late, this goes in with the walking around the park.

Currently I do not exercise after eating.  This is a place for change.

Book Review: Storms of Perfection by Andy Andrews

 Storms of Perfection: In Their Own Words by Andy Andrews, Lightning Crown Publishers, Nashville, TN, 1991.

Sheri and I were introduced to Andy Andrews and this book at an Amway conference.  He is a very funny guy and tells some motivational stories.  The premise of the book is that 50 successful people were asked to send a letter about their greatest problem or rejection in becoming successful.  The letters were then included in this book.  50 people from all walks of life--entertainers, athletes, gymnasts, entrepreneurs,  spelling bee champion submitted letters that were put directly in the book.  Published in 1991 some have now passed on.  Some you would recognize, Bob Hope, Phyllis Diller, Bart Starr, Kenny Rogers, Orville Redenbacher. Others are more obscure.  SOme of the stories you would expect, while others are unexpected

Mr. Andrews introduces the book with a story.  His father had taken him to the woods for a hike.  Everything was dry, too dry.  Then a sudden storm, a downpour.  It was frightful with wind and lightning. However after the whole scene had changed.  There was water in the pond, water for green plants, birds were singing.  His father explained "In fact son, all of us are better off now than we were and hour ago.  Just because of the storm.  What looked like the worse--turned out to be the best.  It was a storm of Perfection." 

This story makes this book priceless, along with the stories told.

10 Commandments of Human Relations

This is found in Legacy: Daughter of Utah Pioneers Newsletter, Winter 2008

1. Speak to people.  There is nothing so nice as a cheerful word of greeting.
2. Smile at people.  It takes 72 muscles to frown, and only 14 to smile.
3. Call people by name.  The sweetest music to anyone's ears is the sound of his or her own name.
4. Be friendly.  If you would have friends, you need to be one.
5. Be cordial.  Speak and act as if everything you do is a genuine pleasure.
6. Be genuinely interested.  People want to know that you care about what they have to say.
7. Be generous with praise.  Affirmation is uplifting to a person.  Be cautious with you criticisms.
8. Be considerate.  Feelings are hurt rather easily.  Be aware of that fact and don't be rude--even if you disagree.
9. Give service.  It's more fun to give than to receive.  You'll make somebody's day.
10. Add to these a sense of humor, a big dose of patience and a dash of humility, and you will be rewarded many fold.

Positive Thinking Movie Review: Tyler: A Real Hero (1994)

 

Tyler: A Real Hero (1994)

Tyler Wilkinson is somewhat of a local folk hero in Saint George.  (click on the title, not the picture.)  This movie was made about his circumstances some years ago.  Tyler Wilkinson is a motivational speaker.   This is a story about a young man who had everything going for him, Star football player, stake champion wrestler and baseball player.  However he fell asleep at the wheel, and rolled his vehicle, which resulted in spinal cord injury and quadriplegia. 
This movie is narrated by Steve Young.  The story really begins after the accident.  It is not easy to maintain your attitude in such circumstances.  However your attitude is necessary to regain as much capacity as possible.  This movie concludes with the announcement that Tyler married his high school sweet heart, Jennifer Orton.  This couple struggled, but Tyler became an investment consultant and has a successful career.  He and his wife have five children.  I found this quote in City Lifestyle about them, "they live intentionally, striving for gratitude and a healthy sense of humor to see them through the inevitable, day-to-day challenges."  Tyler and Jennifer (Orton) frequently give speeches.  Tyler concludes his speeches by encouraging people to pass it forward.
This movie tells a great story.  I just don't know why they had to add Paul James as the announcer for the football games.  This spoils rather than adds to the story.

Positive Thinking Book Report: Skill With People

This is an interesting booklet which I have from my Amway days.  It talks about how to be good at selling, but the principles can apply to many other situations.  It is written by Les Giblin.  He points out that people would rather talk about themselves than about anything else.  The focus of interactions should be on what the other person has to say.  It talks about the need to praise, but it must be sincere and it should focus on the act and not the person.  In like fashion criticism should be made in privacy, should start with a compliment, should be impersonal (focus on the act not the person), should supply the answer (the right way to do it), ask for cooperation, criticize each offense only once, and finish on a friendly note.  In dealing with people a grateful attitude is also essential.  Mean it when you say thank you, and say it clearly and distinctly, thank people by name, and look them in the eye when you thank them.  This little pamphlet is a good thing to consult frequently to keep you brain in the right place in working with others.  And to foster an attitude of gratitude.

Documentary Review: Native American Healing in the 21st Century

 What is the place of Indian medicine today.  I know when I lived on the reservation, Indian Doctors were very much sought at and people would sometimes travel great distance to see and Indian Doctor.  there is something to be said for spiritual health helping with overall health.  I watched this documentary a few years ago.

Native American Healing in the 21st Century.  The movie presents Native American medicine as part of holistic health.  They also talk about other forms of alternative medicine.  Much of the medicine is based on herbal medicines; but it is combined with prayer and spiritual preparation.  A combination of health treatments (General medical and medicine an) is likely to be the most successful.  The Great Spirit and oneness with the earth and the spirit are important to treating people in a holistic way.  The presentation compares Native remedies with Eastern medicine.  And the importance of keeping energies in balance. 
A basic philosophy behind their remedies is gratitude for the Creator.  This combined with and absence of bias and prejudice will lead to peace, which is perfect healing. 
This movie presents a lot of practical advise, which herb or plant treats which illness.  Common natural band-aids and cures harvested from plants. 

Dealing with Adversity

 

Motivational Story: Adversity

I came across this story on Facebook, and I wanted to save it.  It is about a young woman and her grandmother:

  A young woman went to her grandmother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up. She was tired of fighting and struggling. It seemed that as one problem was solved, a new one arose.

Her grandmother took her to the kitchen. She filled three pots with water and placed each on a high fire. Soon the pots came to a boil. In the first, she placed carrots, in the second she placed eggs, and the last she placed ground coffee beans. She let them sit and boil, without saying a word.

In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She then pulled the eggs out and placed them in a bowl. Then she ladled the coffee out and placed it in a bowl.

Turning to her granddaughter, she asked, "Tell me, what do you see?"

"Carrots, eggs, and coffee," she replied.

She brought her closer and asked her to feel the carrots. She did and noted that they were soft. She then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, she asked her to sip the coffee. The daughter smiled as she tasted its rich aroma.

The granddaughter then asked, "What does it mean, Grandmother?"

Her grandmother explained that each of these objects had faced the same adversity -- boiling water -- but each reacted differently. The carrot went in strong, hard and unrelenting. However, after being subjected to the boiling water, it softened and became weak. The egg had been fragile. Its thin outer shell had protected its liquid interior. But, after sitting through the boiling water, its inside became hardened. The ground coffee beans were unique, however. After they were in the boiling water, they had changed the water.

"Which are you?" she asked her granddaughter. "When adversity knocks on your door, how do you respond? Are you a carrot, an egg, or a coffee bean?"

Think of this: Which am I? Am I the carrot that seems strong, but with pain and adversity? Do I wilt and become soft and lose my strength?

Am I the egg that starts with a malleable heart, but changes with the heat? Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff? Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and a hardened heart?

Or am I like the coffee bean? The bean actually changes the hot water, the very circumstance that brings the pain. When the water gets hot, it releases the fragrance and flavor of your life. If you are like the bean, when things are at their worst, you get better and change the situation around you. When the hours are the darkest and trials are their greatest, do you elevate to another level?

How do you handle adversity? Are you changed by your surroundings or do you bring life, flavor, to them?

ARE YOU A CARROT, AN EGG, OR A COFFEE BEAN?