Memory Care: Chromosome

Hello, and welcome back to another Memory Care Monday post. When I first started this blog, at the end of 2018, my most popular posts were these learn a new word a week posts. I don’t recall why I stopped doing them, but I got to #10 out of 100 on the list. Since I am over 50 and have been discussing Memory Care especially in relation to diet, I thought I would start these again.

It’s really easy to follow along. The goal is to learn the definition of a new word each week and then retain it, along with the other words that came before it. You can find the other words on the list under the memory care section of this blog. You can keep track any way you want. A note app on your phone, Google docs, handwritten in a journal, however, you wish to do so. Check out the cool journal below. Find a way to test yourself, and a day to do it on. There are several ways to memorize things. Writing them out several times, saying it out loud as you read it, making a song, etc.

This week’s word is Chromosome. There is even a cool video below to go with it. I am not going to tell you the definition per se. It is your job to find the word, define it, write it in a sentence if you want, find synonyms and antonyms, etc. Whatever will help you to remember it. Make a game of it, like Memory, and have someone play it with you. Keep track of the score, and whoever wins gets a pre-agreed prize, like coffee or something. All you would need is some blank recipe cards and a pen. I think I might do this, lol, it sounds fun.

If you would like to use my coaching services to help keep your memory fresh, or make it better, use the contact form below to message me for details. One way to improve Memory is to increase your physical activity. Check out my Walking Buddy Plan!

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1.5 Mile Beginner Running video Plus gift idea #2

Welcome to Sunday! I don’t always do a post on Sunday, but I realized I hadn’t done a Sweating on Sunday post in a while. When I began the low carb lifestyle, two months ago, I went back to just walking for exercise. Too much exercise, or too intense, just made me more hungry. Now, that I have the food balance down I feel like I can increase the intensity of my workouts without sacrificing carb intake. I had posted a while back about my daughter wanting to be a police officer. She has since changed that to a CSI detective, but as part of her PE for school she still needs to do the running, situps and pushups. I was doing this with her, until I changed to low carb. She didn’t want to run outdoors initially, and we intend on getting a treadmill, but until then I found this video which is exactly the distance she needs. This is a great beginner video to build up to running without interval walking. I have done this video a few times now, and it is really not too hard. Be sure to stretch before and after to prevent injury. Do the best you can. Walk more if you need to, but keep moving if you can. Do not do this every day, trade it out with less intense exercise such as Yoga, or just walking. It is 15 minutes long, but only do 5 to start if you need to. If you have not exercised in a long time, or are new to exercise, this is not the video to start with. I offer a Health Buddy Walking program, message me if you are interested in learning more. The video is kind of bland, and I play music in the background to keep it interesting.

We had company yesterday, so we ended up eating a lot of the leftovers. So, I went ahead and made a meal plan menu for today through Friday. Friday is a new budget and grocery shopping week. We will probably have a treat and get Subway on Friday. I found some coupons in the Sunday paper for Subway. Remember I only meal plan for dinners. Breakfast and lunch is whatever is available.

Sunday: still leftovers. I will probably have the same thing I had for lunch yesterday as it was so delicious. Once I get the leftovers gone and have storage containers again, I will make some coleslaw using some of that cabbage I bought yesterday.

Monday: Grilled cheese and tomato soup. It is supposed to get quite cold so soup is perfect.

Tuesday: Ravioli with sauce, bread and butter, side salad. For me I will stick to one portion of Ravioli, one slice of bread and have a large salad.

Wednesday: Pork tenderloin baked or slow cooker, coleslaw or salad. I also have some sweet potatoes which I can make. I do them in the Instapot as it is easier.

Thursday: leftovers

Friday: Possible Subway dinner treat

Please remember I am low carb not Keto. I aim for 70-100 grams of net carbs per day. I also have days were I eat up to 150 carbs sort of like Carb Cycling. If you would like to learn about my Health Coaching services to help you meet your health goals, use the contact form after the images to message me.

My second gift idea for people with CKD, or any Chronic Disease is this heated blanket. This is not an affiliate link, but it is on sale for Cyber Monday. People with CKD are often anemic which makes them cold all the time.

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Do you know what’s in your sweat?

Updated 2/7/2021 OK, so I am going to keep this simple, because there is so much more to what is in sweat, and who sweats what. Some people sweat way more than other people, some without even trying hard.   However, as a basic information tool, here is a question.  Do you know what is in sweat?  I think most people assume when they sweat they are losing large amounts of Electrolytes.  This is apparently not completely true. The main purpose of sweat is to regulate our body temperatures, and therefore sweating is very important. The short video below is from a deodorant company, but it explains why we sweat in a very simple way. For a longer and more complex explanation of sweat, I promise it is interesting, see the second video. Check out my Walking Buddy Health Plan.

In a very basic way, from least to most this is what sweat is comprised of:  Magnesium, Calcium, Potassium, Bicarb, Ammonia, Sulfate, Lactate, Amino Acids, those are all in very , very small amounts.  Sodium, Chloride and Water are the three biggest things contained in sweat.

Now that doesn’t mean go off your Sodium restricted diet, because you sweat, but if you have CKD, like me, you can see where sweating, through moderate exercise, may help aid the kidneys in getting rid of some excess Sodium.  If  you are not having an excess of Sodium, say your blood levels of Sodium are low, than in the reverse you need to talk to your doctor about normalizing your Sodium, and Chloride levels.  Having a low blood Sodium level can be very dangerous, and should not be taken lightly.  Over exercising, or drinking too much water, can cause your Sodium levels to decrease.  That is why it is so important to be aware of your body, any unusual symptoms, and work with your Health Care provider to be sure you are getting the right amount of exercise.  Not too much, and definitely not too little.  If you have kidney disease, you should have your Labs checked at least yearly, and maybe more if needed.  I do mine every 6 months.  When I was first diagnosed I had to go every 2 weeks.  Most Americans consume way too much Sodium, even when trying to restrict the amount in their diet.  However, in other cultures, Sodium is not necessarily increased in the diet.  If you are sedentary, especially with a Chronic Illness, always talk to your doctor about exercise, before you begin.  If you are sweating a lot, you need to maintain hydration, so as not to get dehydrated.

You can review Health Buddy Melissa’s Mission Statement, here.

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