Pentagenarians & Beyond: W/B 9/1

Physical went fine. just need to get some follow up labs done and try again for shingles vaccination. supposed to be better access this year than last. then did Stacked upper body and Abs 2.

my friend was absolutely in love with diving., she had fantastic pics and loved to travel. her DH sent me an album of pics they had taken after she passed and I still have it. beautiful places!.
I tried modified diving when we were in Hawaii long ago, but I cant equalize pressure in my ears. it is very painful at about 10 feet and I do everything they tell me to and nothing helps. DH had no problem going deeper so I was jealous. it was offshore a little ways so no long trip or overnight stay. seattle area has a lot of boats but I am completely over whelmed by the tight closed in space going below deck. I just cant imagine how awful it was for those people, knowing they couldn't get out.
 
Good morning,

no workout yesterday.

Valerie, I can't imagine what those poor people went through. I am also not a boat person. I don't like water at all except maybe in a backyard pool, in the shallow end. I never learned to swim, and boats make me nauseated. That is partially why I don't do cruises, even with a large cruise ship, something about being so far from land scares me. Great that the physical went well.

Diane Sue, thanks for the info on needling. It was not even mentioned at my PT place.

Judy, you seem to be enjoying those new workouts from KCM. Great news on the cholesterol number! How did you get it down so far?

Hi to Carolyn & Lori,

Take care,
 
Deb-Thanks! The main thing I did was to decrease my saturated fat intake. I was eating a lot of full fat greek yogurt and I pretty much gave that up. I also take a supplement, Policosanol. I am so glad that I never took a statin.
I would never go on a cruise either. Chris feels the same so fortunately it's not something he wants to do either.
 
I am an ok swimmer but I don’t like it. water is cold here so swimming requires wet suit or similar. Cruises look boring, loads of people eating and drinking too much. . I’ve gone out on ocean salmon fishing and got miserably motion sick every time. No more. I’ll buy salmon if I want it.

My doc is pushing for statin drugs. My lipid numbers are always good so I am not agreeing with that. Will get labs done soon but my numbers don’t vary much. DH thinks they are crazy these days and believes drug companies want everyone medicated. More in a bit...
 
Valerie-I agree about doctors/drug companies wanting everyone on statins. My old doctor, who retired last year, was that way. He was pushing statins and I refused to take them. I'm sure he was on statins from what he said, and he really seemed to be slipping mentally the last couple of years he was practicing. I think he had to retire because of that. I can't believe your doctor is pushing them on you when your numbers are good. At least mine were over 200 for quite a while when he was pushing them on me.
 
Judy my total chol is always under 200, 175-190. HDL is 75, LDL 100. no reason to think numbers have changed but haven't gotten labs this year yet. IMO when almost everyone "needs" to be on a medication, its time to get suspicious. DH has fairly crummy lipid numbers but can't tolerate statins at all. he would take them if he could, but no. so he does all the right things with diet and exercise and lives with it. my understanding is look at all 3 values. she has brought this up before and I've said no before and will continue to politely refuse. there's also a big push to get everyone on BP meds. a lot of people ( like me) get elevated at the doctors office. I usually get home readings done and take a sheet in with my values because its only slightly elevated when I go in for a physical and normal the rest of the time.

the only cruise I'd consider is to Alaska via inside passage, but only on a smaller boat that was focused on wildlife viewing. even then, if I get motion sick.... it's all over for me. dramamine etc never helped at all. If I lose sight of land I'm toast. cousin and wife just did an AK cruise. it looked absolutely awful to us. the high points were getting off the boat to shop in Sitka and Ketchikan. blech.

rode the trail this morning 26 miles in record time 2 hrs and 3 minutes. we usually are about 2 hrs 15. depends on how busy it is, which way the wind is blowing, how many intersections we need to stop for traffic, and how fast we are riding. we were fast today and hit traffic favorably.
 
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This morning I did RWH Back, Biceps, and Shoulders. My time was 61 minutes with 259 calories burned. My average heart rate was 110 and maximum heart rate was 148. This is a great upper body workout that had my muscles quivering!

Judy, that’s wonderful news on your cholesterol numbers! I’m having blood work done next week and I hope for good numbers too. Nice job with the new KCM workouts.

I agree that many doctors are too quick to put patients on medication. I don’t like boats either and I refuse to go on a cruise. My husband continues to talk about going on one because many of our friends love doing it.

Hello to all. Have a wonderful afternoon.
 
This morning I saw the PT and she changed up some more exercises for mobility rather than focus much on strength at this point. She did a little dry needling to see how I tolerated it and how it works for me. I could only feel an initial prick for the most part. When she found a trigger point, which was her objective, I could feel it much more. She said that was good because that makes it more effective and she would stay in the trigger point for a bit. So, we will see. She asked if I have iced after and I told her not there, I ice when I get home a lot of the time though. Next visit is the most aggressive PT. I have the two visits and then the visit with my doctor. They asked if I wanted to schedule more at the front desk, but I want to be sure insurance will cover. From reading, insurance started covering PT as it often helps and is lower cost than MRI's and tests like that. I hurt a lot again last night. I got up and took more Advil and got out an ice pack. I worked with colored pencils with my grandson and I could tell when I was needing to stop and knew I was going to hurt.
Tomorrow is heart doctor.

Judy, I am looking forward to when I can do Kelly's new workouts. My good cholesterol is great, but the bad is not so great. I am working on the fats. I love full fat coconut milk, but am working on getting rid of it. I find I like iced Matcha tea with unsweetened macadamia nut milk so that works. Still 1 Tablespoon of cream in my coffee in the morning though. Lower fat yogurt as well. I bought Nancy's Fat free probiotic and it tastes awful. I am just adding a spoon of it to my other low fat yogurt. I don't eat a lot of meat other than fish or chicken though. As far as total cholesterol each day I am low though. I am using My Net Diary to monitor that for me and it will point out foods that I consumed that are a problem.

Valerie, my daughter is out on a ship right now. She said so far she had been fine on the ship, but going around Scotland was rough and she got sick. My husband always said he thought the idea of being confined in a ship did not sound fun. I on the other hand worry about getting seasick. I agree about pushing drugs. It seems like it is almost expected if you go to a doctor they want to give you some meds. I have been offered different prescriptions for allergies and other things, hormones, and I refuse. I won't do it if I can find another way or do not feel it is so bad that I cannot work on it and handle it myself. Drugs cause so many side effects that then have to be treated. The thing is my bad cholesterol is not that high. My doctor has generally said she wasn't too worried since my good cholesterol was so good. Anyway, with me it is something about my oxygen or something and blood flow. I am not sure, so we will see what the doctor says.

Deb, you sound like me with water. If I can't see the bottom and touch it I am not a fan. When the family has rented boats and they all went tubing off the back I was always relieved when we got back to land and everyone was safe. I am not a swimmer. I took swim lessons and I can dog paddle and float on my back or side swim for short stretches and even swim under water. But, get me where I cannot stand up in the water and I freak. I think dry needling is something some states allow and some do not. I read something about that.

Carolyn, nice job on the RWH weights today :)
 
Good morning,

No workout yesterday but I did do 10,881 steps. Most of it was in Home Depot, looking for tall racks to use in the basement. Judy can appreciate that. LOL.

Judy, that supplement seems to have had positive effects for you. I know that losing weight is what I would need to do first. My numbers were over 300 at one time, but the HDL was "through the roof" as my Dr described it.

Valerie, I am with you on cruises. We went on a 4 day cruise through Mexico....it was supposed to be a 7 day cruise, but because we were going on a discounted employee plan (John's sister was a travel agent at the time and we were able to go cheaply) we got bumped for someone who was paying full fare. Thank goodness! I couldn't wait to get off that ship after 4 days, by 7 days I may have had to jump overboard. Talk about boring!! Your total cholesterol number being under 200, I can't see why your DR would be suggesting a statin drug. I am lucky that my DR sees that my HDL is so high, he does not believe that I need statin drugs. With all the side effects, I would probably refuse if he wanted me to take them.

Carolyn, good job on RWH, Back, Biceps & Shoulders. That is a great series.

Diane Sue, I hope the needling works for you. I bought 2 different ice packs at the PT place which I liked a lot. One was larger for my hip, the other smaller and longer for my knee. They are the kind that do not "sweat" or get wet at all. I used them 3-4 times a day for 20 minutes. I feel bad for your daughter. How long is that cruise?

We are having our yearly dog obedience trial starting today with truck loading, unloading at the arena and setting up etc. Then I am working at the trial both Saturday and Sunday. No dog entered in this one. Neither one is ready for the level they would be in .

Hi to Lori,

Have a great weekend!
 
Yes Deb the average cruise would be a good reason to jump overboard! Cousin did it as part of a big family get together but both he and his wife like sitting around eating, talking, and shopping. I’m good for a couple hours but not 4 or 7 days. But you are trapped and can’t get off until they port somewhere, and then usually without time to do much.
statins were suggested sort of like “vitamins” for older people. I am the MOST ridiculous person to suggest them for! My triglycerides are normal too. Almost every person I know who took statins developed muscle pain and fatigue from statins . No way. what often happens is people go on statins to get a free pass to eating all the fatty foods they've been told to avoid, so its used as a free pass to eat burgers and fries every day and keep lipid levels down. I'm lucky. I don't like fatty or fast food to begin with, so not even slightly tempting.

diane sue best luck on your cardiology visit.
when you are on a boat you are stuck until they get where they are going. I spent my last trip wedged into the teensy closet bathroom dry heaving. I was sick from 5 am to 5 pm. the only breaks were when they stopped to roll in the waves while we fished. interestingly, I was not sick then, but that was when everyone else jammed into the bathroom. when we were motoring forward I was violently ill. I would not do that again. I've gone on whale watching trips in WA and Hawaii. those were fine because you could see land, so I didn't lose my "horizon".

carolyn, I don't remember which workout RWH is.

Judy did you ever try fat free greek yogurt? I love it. I eat a big tub every week for breakfast. I wont touch the full fat stuff.
 
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Today I did RWH Plyo HiiT One + Bonus Abs One. Total time was 34 minutes with 245 calories burned. Average heart rate was 131 and maximum heart rate was 166. I avoided Plyo HiiT One and Two for a long time, but I have learned to modify them to fit my needs. I keep the jumping low Impact, but it’s still a good workout.

Diane Sue, I’m glad that they modified your PT exercises. Hopefully insurance will cover additional sessions. My cholesterol was up slightly with my labs last fall which caused me to make a few dietary changes. I realized that I was eating a lot more whole eggs instead of egg whites for breakfast. Eating eggs meant that I was eating less oatmeal. I had also started using more full fat yogurt. Those were the only changes that I could identify, so I backed off of both and I’m eating oatmeal again several days a week. I will see if this has made a difference.

Deb, you are really getting in the steps these days! I like the weight workouts in RWH.

Valerie, I think you mentioned once that you didn’t buy the Ripped with HiiT series. I think you would like the two upper body workouts from the series. I love Fage Nonfat yogurt. I add a bit of honey or maple syrup and fruit. I like it in place of sour cream with enchiladas or other Mexican dishes that I make.

Hello to Lori and Judy.
 
Valerie-Yes, I do like the fat free greek yogurt now. I'm sure it was mostly the full fat greek yogurt that was causing my cholesterol to go up. I try not to touch the high fat ones anymore either.


I'll check back in tomorrow. Work is kind of crazy but I will have a few days off soon.
 
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Today I just barely got in my PT exercises when I came back from taking my grandson to school. We went to the heart doctor and they did an ekg before I saw him. He said things looked good. Asked some questions and told me that I needed to get checked yearly because rheumatoid arthritis can also cause heart problems. I already knew that. Anyway, he wants me to spend 50 dollars for a HeartView CT to make sure the arteries are clear and text him to tell him I did it?? I don't know if I will. They wanted me to make an appointment for next year. I said I would call. I was a bit miffed at having to come in half an hour before appointment time to fill out papers and then waited over an hour to get in. Then I had to wait for the doctor for awhile after the ekg. He talks fast, so if you want to say anything you have to wait for him to stop talking. Anyway, that was a relief. My pain is still bad. I was hoping maybe the dry needling was just taking awhile to help. We took my grandson to an amusement center with arcade games, bowling, rides etc.. So today was busy. I laid down and fell asleep when we came back. even with my grandson chattering and the tv going. Him and my husband have been watching movies. He really liked Final Countdown. Being 8 I thought he might have a complaint. He kept asking about some history that was in it.

Deb, I am sorry that you are having to redo things in your basement. It seems we have been to Home Depot a lot too for things at church and here. I need to track down a part for the kitchen faucet that wants to drip. Every time we go in there I think of Judy. I think they expect people to have their fun doing all of those on ship activities which they plan. We are not prone to doing that. More likely to want to take a walk on the beach or something and you cannot do that on a ship. I have two small ice packs from the time I got botox for free, trying to get me to come back. They are nice because they don't sweat. It almost seems they have kind of a gel inside as they are a bit soft even when frozen. It would be nice to have some that are a bit larger. That cruise started in a port in Dublin Sunday and ends there on Friday the 13th. Then there is their travel from and to Dublin. I believe the total time gone is 2 weeks.

Valerie, I also do not like that time crunch when you get off the boat. We took a small day trip on a boat from Cancun to Isla Mujeres once and I was so worried about getting back on time. We went away from the others and the suggested activities and climbed up over some rocks and stuff and got great pictures and wandered through their town. It makes it unpleasant when you are wanting to relax and enjoy yourself. We took an excursion on a yacht once and they gave us lunch down in the inside the cabin area and I got so sick. Finally they said for me to go outside and sit on the front of the boat and it helped a lot. I did not enjoy myself that much. I got to see dolphins leaping out of the water in the gulf. That was the highlight.
There is such a difference in yogurts and flavor. I usually always buy plain. I have been using Icelandic Skyr which is 1.5% fat but it is so thick, thicker than sour cream or something. The flavor is good, but I mix in a bit of unsweetened macadamia milk to thin it down a bit. I thought I would try silk almond milk yogurt and realized they are all flavored and have too much sugar. I got some with rebates and accidentally bought the soy milk vanilla. It tastes good, too much sugar though and fat in these is higher. The almond milk had 11 grams of fat in a little cup of it. I will stick with dairy ones I guess. I was just looking for less fat and cholesterol. I try to keep dairy lower for the most part. Greek yogurt always seems better than just yogurt because it is strained and some of the liquid is poured out of it. Ones made with nut milks and coconut milk have to have something added to help thicken it a bit otherwise it is pretty thin.

Carolyn, I have learned more ways to modify some of those moves as well. I don't usually do the leaping over the step like Cathe does in the one that uses the step for the plyo work. I did it at first how Cathe does it and my knees ached the next day. I am hoping by the time I get through this next week of running to appointments and taking my grandson to and from school, that I will be up for a bit more cardio and light lower strength work. I am just taking it by how I feel and trying to get enough sleep and rest is what I feel like I need most. I miss the harder workouts though.
I found yesterday after I had been running in and out and I ate two of those One Almond Bliss protein bars that they contained quite a bit of cholesterol. I guess because of the coconut being a saturated fat. So, that is something I guess I need to find something else for. I just started back to eating some oatmeal. I have been pretty much grain free for a long time, other than an occasional Ezekial bread toast with avocado or something. My husband keeps buying food out so I don't have to cook, which is challenging my goals. I have to get out to the store for more fruits and vegetables. I ran out of salad yesterday.

Judy, I think a big part of my problem is that I had been using full fat grass fed milk yogurt, canned organic coconut milk quite a lot, and coconut oil (which I love for white fish and chicken). I think cutting back on that stuff may make a big difference.
 
our day here didn't go as planned. the service person was extremely late and it messed up our chance to ride. so did Ramped upper body premix later today, the biceps/triceps section, for 36 minutes. will try to ride early tomorrow instead.
I think I was lucky when I was a kid, in a backwards way. My grandmother never met a fat she didn't like and dumped butter and cream on everything unless I screamed and objected. It gave me an absolute aversion to fatty food. she used to put butter on a peanutbutter sandwich. I Iike the sharper taste of non fat yogurt, nonfat milk. I love greek yogurt, never thought I would. with fruit. I like cheese and olive oil.

Diane sue do they have any clue what sort of problem is causing all the neck and shoulder pain? of course any heart issues would hopefully be clarified. I always get an "after visit summary" that outlines everything discussed... a lot can come at you quickly and it helps to have it printed.

when I endured my awful 5 am to 5 pm salmon fishing expedition, they had me come up in the front cabin for the last hour or so. facing forward rather than looking sideways helped a lot, as did a hint of land starting to come into view. regardless, that was my last salmon fishing trip.
 
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Deb-Yes, I can appreciate walking around in Home Depot, lol! Nice job on the steps! At one point my HDL was 94, but at the time my total was 286. This time my HDL was 71. I'm going to keep taking the Policosanol. This is the one I use:
https://www.amazon.com/dp/B0017D4A64/ref=twister_B07QMNYNCV?_encoding=UTF8&psc=1

Diane Sue-That's good that your heart tests came back ok. Interesting that the dr. wants you to do the CT screening. Our regular doctor suggested that test for Chris and I. We have ours scheduled for Oct. 15th. We both have the day off and can go in together. I wasn't sure I wanted to get it at first, as we already do the regular cardiovascular screenings annually.

Carolyn-Great job with Plyo HiiT One! That is a tough workout! I've also cut back on whole eggs. I like the non fat Fage yogurt too.

Valerie-It's too bad you didn't get to ride but great job on Ramped Up Upper Body!

Hi to Lori
 
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I was going to post a recipe for a seed bread and I will get to that. I came across a recipe from Diabetic Living magazine that eating Well ran on its daily email. no wonder people get misled. this is a link to it.
www.eatingwell.com

Super-Seed Snack Bars

Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars pack well, they're great for taking along on all-day adventures.
www.eatingwell.com www.eatingwell.com
super seed snack bars. I thought they looked interesting but then noticed this was an 8 inch square pan, and it is supposed to equal 25.... yes 25, servings. now I know portion control is important but how small would those be? tweezer size?
anyway, I made a different low carb seed bread I think its pretty good. it is written for gluten free but I subbed whole wheat flour for the coconut. it is not sweet but tasty. I was using up some almond flour I had for a different recipe that didn't work out. it is also high in calories for the portion but at least a serving is a decent slice.
carolyn, you are right I didn't buy that series. I have enough disks to keep me busy, except DH might want the yoga max one. need to look at clips and see if it looks too hard or not.

www.eatingwell.com

Low-Carb Seeded Quick Bread

This low-carb bread is chock-full of seeds and flours that make the loaf mimic classic bread while managing to keep carb counts low. This bread is a vessel for both sweet and savory toppings, but the nutty flavors of the ingredients shine with just a simple schmear of butter.
www.eatingwell.com www.eatingwell.com
 
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This morning I did RWH Chest, Triceps, and Shoulders for 43 minutes and 193 calories burned. Average heart rate was 111 and maximum heart rate was 147. Another good workout. The finishers after each three sets of exercises really adds the burn.

Diane Sue, that sounds like a fun day with your grandson. I agree that getting some rest is the best thing for you right now.

Judy, I’ve never heard of that supplement, but it does seem to be helping you. I’m back to only eating the occasional whole egg which is what I did for years.

Valerie, thanks for the low carb seeded bread recipe. It looks like something I would like. The other recipe would be more of a teaser for me if I tried to get 25 servings from an 8” square pan! I just cleaned out my pantry and had to throw out some almond flour and other alternative flours. They were all well past the “best by” date. I will plan better the next time that I buy them.

Hello to Lori and Deb.
 
This morning I did Fit Tower Advanced Legs, Glutes and Core, skipping the kneeling stuff with hands on the bar and most of the core. I just did some of the seated lean back scissors. I then did my therapy exercises. Still hurting. I needed to go to the store and get gas for this next week, so my husband went with me. I was glad he was there. I had one of those carts that seem hard to push and want to go off to the side. He saw me struggling and took over. It was nice not to have to put all of those groceries and stuff in the car. I had him pick me up a large pack of bottled water while we were at it. I swear I was up every hour and a half or so. Struggling with sleep as allergies are high right now so coughing, stuffy and the shoulder are just too much. Going to try to get to bed earlier tonight, although I don't look forward to it.

Valerie, I don't know why, but I liked butter and peanut butter together on a sandwich. I thought bread was always meant to be buttered before you put anything else on it. Bologna and butter, tomato and butter, cucumber and butter, just to name a couple of sandwiches I ate. I think I gained an aversion when they came out with oleo. It did not taste good to me anymore. I still like butter, but not stuff saturated with it. I don't put it on my sandwiches anymore. Maybe if it was a grilled sandwich I would. There was a steak restaurant we used to go to in the other town we lived in and I always asked for butter on the side because they would have what looked like an extra large ice cream scoop of butter on a baked potato. Everything in the plate was floating in melted butter. I am not a fan of much of any dairy milk. I like a tiny bit of cream and cheese is a take it or leave it. My favorite would be swiss or pepper jack. I think the Nancy's yogurt problem stemmed from all of the probiotics and it has a grainy soupy texture. Really gross. I don't mind the tart and sharp flavors.
I like having the portal with the arthritis center because I can look at all of the labs and doctors prognosis, but I don't have that with my medical doctor. I still have heard nothing on the thyroid and may have to call and ask. I don't know if they really have a real clue on my neck and shoulder. This physical therapist said some impingement. They all keep pointing out some knots and the fact that I have way less mobility in the neck on the right than the left, but not much has been said about the shoulder till this last one listened and started working on it along with mainly that side of the neck and shoulder.
As far as leaving, I never walk out with papers unless they are trying to get me to do some other test or something. My daughter said I should record him, but I wasn't sure how I was going to do that with my phone. I think I might have a recording app on there. But, what am I supposed to do, ask him to wait till I push record? He did really say anything that I didn't already know. He asked why I took fish oil. When I said my joints, he said that made sense. I guess he didn't think I should take it for my heart. I never could understand recipes that used a small pan with a huge amount of servings coming out of it. I know I would be shoveling down at least 4 portions if they were that small. I always figured they did that to get the nutrient profile they wanted without scaring people away. I like seed breads.

Judy, I was wondering if the doctor was one of the physician owners of this HeartView CT since it is located in the same vicinity as his office. I guess I get suspicious and think he might be trying to get people to spend money on this test. I will probably do it, but not right now as I am busy and tired. So, Polycosinol from sugar cane? Just curious when I was reading about it. Nice that it is working for you.

Carolyn, I put those nut flours that I am not using a lot in the freezer and take it out to warm to room temperature when I am ready to use them. Sometimes I don't need to do that. It depends on what I am making.
 
I did Revd up rumble and the core workout, plus some pushups. we are leaving in the morning.

Maybe its just the clinic I am going to, but every doc there provides a typed printed summary of the visit as you leave. I would not need it immediately, but saves the hassle of mailing it and I don't need to write reminder notes on things I need to do. I'm finding its it's a good thing.

Carolyn, I was annoyed because the recipe is from Diabetic Living magazine. no mention of the tiny portion size, and the picture looks like the pieces would be 2x2. the picture is deceiving. I don't think you are greedy to expect a serving is bigger than 1/25th of an 8x8 pan. a bad recipe for anyone who is on any kind of diet IMO. I make brownies for DH, a 9" pan, and I cut it into 16 pieces and those are pretty darn small. I keep the unusual flours and seeds frozen or at least refrigerated. I didn't have coconut flour so used whole wheat, only 1/4 cup. the seed bread is definitely not sweet tho I added the 1 TB of sweetener, but nutty and pleasant. it baked a little longer than it said.

I hate butter on sandwiches, especially peanut butter or cheese, but actually don't like butter on anything. a quirk of mine. I didn't like butter or margarine on bread except for garlic bread. I like bread dry and crunchy.

If they said impingement, that was what my shoulder problem was called. I don't think I had the discomfort +you are having. I made sure I was not "hiking" my shoulder up during exercise and also daily activities, quit weights for a while, and it got better by itself. If any movement hurt, I didn't do it.
 
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