Sweating on Sunday: Full Body Stretching

OK, I am going to straight up admit it, I do not enjoy stretching.  It is slow, and boring.  However, right up there with using light weights to strength train, stretching at least once a week, is super important.  You should technically stretch, at least the muscles you worked, after every workout, for a few minutes.  This helps keep lactic acid from building up, which can cause your muscle soreness the next day to be much worse.  But, a full body stretch, helps strengthen, relax, and elongate the muscles.  If you find one with music, and the personality has a nice voice, you will be all set.  I chose the one below, because it is the one that I personally use.  It is easy, no stress on the joints, and great if you already have an injury that needs stretching to heal.  Follow her tips, and don’t push past where you should.  The object is not to be Gumby, but to slowly increase strength, and flexibility.  Have fun, and let me know if you tried it, and what you think.

If you would like to meet your stretching, and flexibility goals, use the contact form below to message me.

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Foodie Friday: Grandma Snow’s Salad

I don’t know if this is an official name for this salad, but this is what my Momma used to call it.  Grandma Snow’s salad makes an excellent side, but I like it as a lunch meal.  When it is too hot to cook, this is a great meal.  Have it with fresh fruit or some sliced bread.  The top recipe is the original recipe, however if you have to watch your Potassium, then try one of the replacement veggies listed below the recipe.  Let me know if you love it.  This recipe is best if it gets to sit for at least 6 hours before eating it.  Come back next Friday for another great salad recipe.

Grandma Snow’s Salad Recipe:

Cucumbers peeled and sliced

Tomatoes cut up in small chunks

Bacon, Bacon Bits, Turkey Bacon, or you could try chicken.  Make sure whichever you use is cooked and crumbled.

Mayonnaise to taste

Pinch of salt and pepper

Put it all in a bowl, mix in the mayonnaise, and put in the fridge for at least 6 hours.  Enjoy!

Substitutes for the tomatoes:  Red or any other bell pepper, Yellow squash, peas, cauliflower, corn, cabbage or carrots would all be great.  A serving size is 1 cup.

If you would like to meet your dietary goals, use the contact form below to message me.  My goal for this week is to keep my sodium levels down by using other seasonings besides salt to flavor meals.

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The Kidneys, EPO and Anemia

What exactly is EPO, and what does it have to do with kidneys?  EPO is short for Erythropoietin.  EPO is a hormone that is produced by the kidneys.  It helps the bone marrow to make new red blood cells.  When someone has kidney disease, such as CKD, then EPO production is most likely decreased.  5% of stage 3 CKD patients have decreased EPO production, and Anemia.  Where as 100% of stage 5 CKD patients have decreased EPO, and Anemia.  So, you can see as the kidney function worsens the risk of Anemia goes up.  When you have Anemia you are not getting enough Oxygen to all the cells of your body.  You can see why Anemia is such an important thing to treat.

Symptoms of Anemia:  weakness and fatigue, headaches, chest pain, difficulty breathing, pallor or paleness, inability to concentrate, and dizziness.  It is imperative if you have CKD, and you experience any of these symptoms you let your doctor know immediately.

If you have Anemia caused by kidney disease, there is a synthetic form of EPO that can be injected subcutaneously into the skin.  You may learn to do it yourself, but more likely a nurse, or Dialysis Tech may give it.  Synthetic EPO, like all medications has risks.  Be sure to discuss all the risks, and benefits with your doctor to make an educated, and informed decision.

There are other causes of Anemia, in CKD, as well.  I will discuss those in a later post.  Do you have CKD, what stage, and are you Anemic?  I am stage 3 and have not been Anemic since first diagnosed.  I monitor my symptoms and increase oral Iron if I start to feel symptomatic.  I discuss with my Nephro doctor any issues, or concerns I may have.  Use the contact form below to message me if you have health goals you would like to meet.

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Wisdom on Wednesday: Learn to Paint

Learning to paint has so many benefits.  It keeps your brain active, and strong.  It can help you express yourself in many ways.  Check out painting abstract with music.  It helps with dexterity and fine motor skills. It can help  you relax, and meditate or be mindful.   You don’t have to be great, just do it because you love it.  If you get really good you can start to sell your artwork and make a little extra money.  I have been painting for probably 6 years.  I was horrible at first, and I certainly wouldn’t say I am super yet.  I took a couple years off, and am now feeling the inspiration again.  I do not particularly like to paint on canvas, or paper.  I love to paint on things, like wood- such as walls, doors, and fences.  My mailbox is in need of a new design.  Glass is super fun to paint on as well.  I painted Christmas ornaments one year, that was a lot of fun.  The images below are my back to painting project.  That is the inside of my front door.  When it gets cooler I may do the outside.  It is nowhere near done, and most large projects take me weeks to finish.

Do you love to paint?  Do you have a goal of learning to paint to help improve health conditions such as stress or anxiety, or just meet a goal?  Use the contact form below to message me for a free meet and greet.  If you do paint feel free to share one of your projects in the comments.

Tomorrow I will be doing the next post on Anemia and CKD.  Then, on Friday I will be doing a series on salads for Foodie Friday.  It is too hot to cook.

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One for One Blog Sharing, Social Media Promotional Offer

It’s Monday, yay!  Unless of course you hate Monday.  Today, instead of my regular Memory Care post, I want to discuss a blog sharing offer.  I used to do this on my homeschool blog.  Please read through the entire thing before you contact me.  I am working on a guest blogger offer as well.  I currently do reviews of blogs, and websites.  If  you are interested in purchasing one, you can visit my Etsy store to purchase.  Blog sharing is a liking, sharing and commenting offer.

Specifics:

You can pick one of the three methods offered, liking a post, commenting on a post, or sharing to social media.  You can also choose all 3 options.  The deal is you like a post of mine, and I will like one of yours.  You comment on a post of mine, and I will comment on one of yours, and the most popular one you share to a social media, must be Twitter, Facebook, Tumblr or Pinterest, and I will do the same for you.  If you do all 4 social media, I will do the same.  The posts must be left on social media for at least 45 days, if you choose to delete it after that fine.  I do not delete any of them.  You can also choose to follow on social media, or blogs.  I already try to follow everyone on WordPress that follows me.  It does not have to be a WordPress blog for me to follow, but obviously I will want you to follow this one.  All those specifics will be worked out when you use the contact form below to message me.  I will not participate in hateful, or offensive posts, so please don’t ask if that is what  you have.  This is obviously free, you just follow the rules.  I look forward to collaborating with you!

 

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Sweating on Sunday: Heart Rate Zones for Exercise

Updated 4/11/2021 Hi, and welcome to Sweating on Sunday.  Here in Florida, this time of year, you can sweat just sitting.  But, that is not what you need to increase stamina and get fit.  Heart rate zones, are important to learn.  For me, with CKD, I need to be careful not to make my heart rate go so high to increase my blood pressure too much.  That is true for all CKD patients.  Increasing the blood pressure can cause the kidneys to strain harder.  I try to stay in the light to moderate range of my heart rate.  This can be hard when I am also trying to build strength, stamina, and endurance.  It is a balancing act, just like everything else with CKD.  That is why I do fitness walking, water aerobics, and light weight training.  I try to do a full body stretch once a week.  Yoga, and Pilates are great, but I find them rather boring.  I especially love working out in the pool when it is time to do squats and lunges, because the impact on my 50 yr old joints, is less stressful.  Same thing with upper body.  I actually keep my dumbbells in the water, and use them at least twice a week.  Trust me you still get a great workout, and will feel it the next day, it just causes less stress on the joints.  I wish my Fitbit was waterproof.  The images below are from the Fitbit website.  Remember if you feel excessive pain, can’t talk, or are gasping for breath, your heart rate is too high.  Experts say to never just stop, instead walk around, or slow down, and take deep breaths until the symptoms go away.  Find your age, and then locate the heart rates for each intensity zone.  This is the highest that your heart rate should go to be safe for light, or moderate intensity workouts.  No one should jump into an extreme exercise routine, start slow, and build your endurance.  CKD people should avoid intense, or peak heart rate workouts, staying within the 50-70% range.  Your heart rate may go high when you are sedentary and start exercising.  This is normal as your heart is a muscle and needs to be strengthened.  If that means you can only walk 5 minutes then only walk 5 minutes.  You will get stronger.  I started at 10 minutes, and I am now up to 60 minutes 6 days a week.  Not adding arm movements to your aerobics will help keep your heart rate in the lower zones.  If you are stage 4, or 5 exercise may not be safe for you due to the water you will lose through sweat.  Be sure to re-hydrate after exercise.  This may be tricky for some so talk to your doctor about fluid loss through sweat.  Excessive thirst is a warning sign that you may be becoming dehydrated.    Make sure you talk to your doctor first, and everyone should consult their doctor before going from sedentary to active.  Most doctors will say walking is OK, for most people.  If you don’t have a Fitbit, or other heart rate monitoring device, you can learn to take your own heart rate.  It is easy, hold your first two fingers on the inside of your wrist, thumb side, and feel your pulse.  Count how many times you feel it in 10 seconds, and then multiply by 6. As your fitness level increases and your heart strengthens, you may find you can work out in a harder zone and it won’t have much affect on blood pressure or heart rate. This takes time, patience and endurance. At the time of this update I can now work out at a more moderate level without it causing a spike in my blood pressure. That is because I am becoming more fit. I can walk faster now, and my heart rate can still stay in the fat burning zone, unless it is very hot out. My new goal for 2021 is to be able to run/walk 1.5 miles in 15-20 minutes.

Exercise can be both a stress reliever, and a stressor. Exercise is great for stress relief. However, if you over exercise you can cause an injury which is a stressor due to pain, decrease mobility, loss of stress release. Would you like a free coaching session related to Stress? Click here to read how. Limited to 10 people and expires on April 30, 2021.

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If you would like to work with me on slowly getting active, then use the contact form below to message me.

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Foodie Friday: Iron and CKD

Today, kicks off a new series of topics covering Iron, Anemia and CKD.  If you have CKD, you probably have had, or maybe have right now, Iron deficiency otherwise known as Anemia.  I was Anemic when first diagnosed, and all I did was sleep.  Couldn’t help it, was just plain exhausted.  The last couple weeks  I have been more tired than usual, for no apparent reason.  That makes me think I may need to boost my Iron intake.  I have been following a 1200 calorie diet, and increasing exercise, during that same time period.  So, I have to stop that.  Losing weight is not more important than retaining kidney function.  Below is a nice video talking about Anemia, and how it pertains to the kidneys, and CKD.  Each Friday I will add to the topic, until I feel like I have covered as much as I can.

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Hurricane Prep: Wrapping It Up

So,this is the final post for preparing for a hurricane, or any disaster.  You can read the other 2 posts in the archives.  Here are some things you might not think of when preparing your kit.

1-  What are you going to put everything in?  When we first moved to FL, I would put out a large bin, and almost everything went into the bin.  With the thought that everything could just be grabbed, and you go.  That is a good idea,  but now I really just make sure I check the tropical storm reports daily, and always have bottled water, and non perishable foods on hand.

2-  Keep all your important documents in one place, especially if you have a family.  For example, birth certificates, social security cards, account info for various accounts, mortgage and home owners insurance.  We use a small fire proof safe that is very easy to grab should we need to go.  We have our name, address, and phone number written on the top of the safe should we become separated from it.

3-  Don’t forget Dr’s names, numbers, diagnosis info, medications you take, and any allergies you may have.  It is best to keep these in the same spot as the other important papers.

4-  Pets-  Pets can be a burden in a disaster.  But, with some planning they don’t have to be.  The year we evacuated we had ogs, and while it was tricky we managed. Not all places will allow dogs, and they sell out very quickly the ones that do.  This year, I found a large tent at a garage sale, and bought it.  If we have to ever evacuate again, it will go with us, and if we can’t find a hotel that takes pets, we will camp for a night or two.  If you choose that option, of course you have to be prepared to sleep outside, and have proper supplies.  Here in FL the shelters will let you bring pets, but they will be boarded at the local shelter, they can not stay at the people shelter with you.  Remember food and water for your pets.

5-  Bring medications, and or prescriptions.  These should again be kept with your important papers, if possible.

6-  Phone chargers, phones, and other electronics for entertainment.  Cards, board games, drawing pads are also important to keep kids entertained.  A good book that you always wanted to read.

7-  Be prepared to be without power up to 1 week, or more, in some areas.  We were without power for a whole week.  We had just taken down our pool the winter before, and I was sorry we didn’t have it.  You will be amazed how hot and humid it really is after the storm passes.  It was brutal trying to sleep.  Even though we evacuated, we were only gone a couple of days.  The 5 days after we returned were brutal.  We have lots of coolers, and there is an ice machine close to our home, so we were able to save some food, and keep water nice and cold.  Have a grill for cooking, and we used solar lights, instead of candles for seeing in the dark.  This was the best idea I had, the solar lights.  No fear of fires, just set them back outside when the sun comes  up, and bring in when it gets dark.  They last all night.  We have local springs near us, but they were all flooded, so no hope to cool off there.  Our local McDonalds had a generator, and they must have made a few million dollars that week, because everyone was there enjoying the AC, food, and Wifi.  Verizon gave all its customers free data for a week, which was a true blessing.  You could of course buy a generator, which I don’t want to deal with one.  If you are on oxygen, or home dialysis, sign up with your local electric provider so you get turned on before others.  It is a nice feature.

8-  Don’t forget a few days worth of clothes, and toiletries, if you evacuate.  Even if you don’t evacuate, these should be included in your kit.  Honestly you just never know when a tornado can strike, or a tree fall on your house, and you have to leave whether you want to or not.  Just grabbing your kit with everything in it, will save a little stress.

Hurricanes are not fun, and I grew up with blizzards, which is a completely different beast.  We never had to evacuate for a blizzard, or really ever lost power for very long.  You just hunkered down and waited to shovel all that snow.  With a little preparing  you can be safe, and ready.  Don’t forget about your elderly neighbors, parents, etc.  It is very hard for them to evacuate, and some are very stubborn, trust me.  These storms can be cruel, and painful, lets not make that worse.  I have to say here in Florida, the local counties, where we are have great teams in place to help people get out, and they will encourage those who refuse to do so.

We have been in our home for 12 years, and only had to evacuate once.  We live in a double wide, but we are inland, so that doesn’t usually happen, however sometimes even inland has to evacuate.  This year we were rezoned as a flood zone.  We have never been in a flood zone, and it doesn’t flood here.  So, that makes me a little nervous, and is obviously due to climate change.  So, we may get ordered to evacuate again, should another large storm come this way.

Wisdom on Wednesday: Excuses

I am sure this quote is not entirely true, as you burn calories all the time, even just watching TV, however you can get the message.  It is hard to get into a regular exercise routine, but once you do, and after about 2 weeks, when you start to notice little changes, you will not want to break your routine.  Trust me!

If you would like help in setting exercise goals, and then meeting them, use the contact form below to message me.

Tomorrow is the last post on Hurricane prep, and it is about the little things that are easy to forget to plan for.  I did not post a calendar for May, or June, due to my out of home job odd schedule.  In July I will go back to my fixed schedule, so I will post a July calendar for anyone who might be interested in a meet and greet, to meet your health goals.  The image below credit goes to Shape.com

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Sweating on Sunday: Sweatcoin Update and a New Pool

I am back from vacation, and feeling revived!  We didn’t actually go anywhere, but we did have family come visit, and did a lot of relaxing.  I love to relax, especially since it never seems to happen very often, lol.  My daughter is officially done with the homeschool year, and it was perfect time to take a quick vacation break.

A couple months ago, I shared with you an app I discovered, called Sweatcoin.  They actually pay you to walk outdoors.  At first I thought there was a 15 dollar limit for non paying members, but I was off by a zero.  It is 150 dollars per month, per non paying members.  It is my goal to hit that, haven’t yet, not because I am not outside walking, but because I forget to take my phone with me.  My husband just went and bought a new pool, yesterday, Happy Father’s Day to him, so now I can do water aerobics again.  I shared a beginner water aerobics video a couple of weeks ago.  It is so much gentler on your joints, and if you sweat you never know it, lol.  I am looking forward to starting that this week.  Plus, I have a waterproof case, for my phone, so I can earn Sweatcoins while I do the water aerobics, yay!

Go to the Google Play Store, or wherever you get your apps, to download the app, it is free!  The video below, is the very first indoor walking video that I used when I started to really focus on exercise.  It is great because it is only 15 minutes long, and you can adapt it to your needs.  There is no complicated choreography to worry about, and it will get you moving for 1 mile.  If you want someone to walk with you, while you walk, ask me about my Walking Buddy program.  Use the contact form below to message me.

So what is my goal this week, as far as exercise?  Exercise at least 30 minutes, 6 days, using whatever type of exercise I choose.  I actually have been exceeding this goal most weeks, up to 45 min to 60 min, 6 days a week.  I want it to be every week, no excuses for me.  Easier said then done, when I work especially.

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