walking and body image

Today I was walking enjoying the seagalls and geese fighting for territory and looking for mates. Walkers come in all shapes and sizes. Would it be great to look 20 again?

Attack the snacks- it's working

Weighed in today and is the attack the snack diet working? Short term yes, I have lost 8 lbs. What does that tell me? I have been eating to much particularly at night. Dr. Cooper has said, "If you want to see the pounds shed, stop eating after supper." I am another tail of woe, he was right. I suspect in the weeks ahead I will lose weight steadily and then slow down. If this is to work though I will have to see it through to a healthy weight. When I get within 25 lbs of my BMI (Body Mass index), I will consult with my doctor about what weight I should be at in regard to muscle and bone mass. You can look at a chart but that is not the whole story.
Ran again today and I am well on my way to13,000 steps today. Tomorrow will be a walking and strength day. Tonight I will relax with a good stretch. earlier I looked right at some donuts and said a clear no!
Still thinking of friends and health, I am not ready to write a note about it yet but I know they are vital. I have been encouraged. Keep walking

Snacks or living snack-war

War on my snack diet continues. It is getting easier and my will is more resolved. I have been making the correlation between my obesity and diabetes. If I was diabetic would I give up certain foods to live? Many diabetics I know struggle with this. Many and I won't give names cheat on their diets all the time.
Being a cub fan since before I was born I have always been fascinated with the life and career of Ron Santo who struggled with juvenile diabetes his whole life. The fact he had such a good career with the disease should have put him in the hall just on courage alone. I can not imagine facing 90+ fastballs and seeing three pitchers on the mound as a result of impair vision due to diabetes. Ronny did alot to help others with the disease, in my book he is already in the hall.
If I were diabetic would I give up food to live? If I take that argument to where I am now would I give up snacks to reduce weight and improve my health for my life ahead of me? I know being fat and active is better than being skinny and sedimentary, but it is time to put up or shut up and lose the weight. saying all this I know it takes time but give up snacks, OK yes! I will weigh in tomorrow and I will let you know the result of the first week. For me weigh ins are better weekly or bi weekly if you are on a plan to lose. day to day weigh-ins drive me crazy. When I reach my goal near my BMI and what my doctor thinks then I shall revisit the world of snacks hopefully with a plan to keep the weight healthy. If my plan here breaks I will let you know. Keep walking!

Don't have to be perfect to get healthier



Not bad for a two mile run

Walking works, today out at the park I was able to jog 2 miles non stop except for a picture I took of a deer. My breathing was relaxed and easy. Next week I may pick up pace a tad. My picture was taken right after the run. Felt really good.

Five days no snacks. eating just portioned 3/4 plates. Meals include at least 6 servings of fruits and veggies. My attack the snack diet is still on track. Yesterday worked out with weights and push ups and situps. I will weigh in in a couple of days. I hope to loose a couple of lbs a month. Dr. Ken Cooper has said and written several times cut eating after 6 and the weight will drop.

Visited my eye doctor and tests show it is time to remove the other cataract. I can only tell you the first time I was anxious about surgery on the eye. The surgery team was good and helped me through it. I don't like the idea of another one but I know how much it improves sight. With my clear eye I was enjoying looking at the woods, prairies, and animals.



Had to stop to take picture of deer

My running hat is fading but is perfect to sweat in and work out in. It is like an old friend.

Does all of this change me into the fountain of youth? Hardly, but it does help knowing I feel better and inside my body things are improving, like blood pressure, blood sugar, ringing of the ear, cholesterol, triglycerides. Sleep has improved form one to three hours a night to 5 to 8 hours a night. My physical strength and flexibility has improved and joint pain has been under control with less medicine. I could go on and on but you get the idea, it is worth it. Soon I want to write a few experiences about friendships and health. Yeah I still the fat man walking, but isn't it cool we don't have to be perfect to get healthier. Keep walking

where no one has gone before - attack the snack diet

I am on day three on my attack the snacks diet. If it takes 5 months to create a new habit than I have 4 months and 27 days to go. That will have to be about 1 million choices to make. That is kind of over whelming. I better take it one day at a time for a while. Choosing water, tea, or other friendly choices may take some creative thinking. So far I'm good with it.
Friendly choices, I am prone to rationalize but I learned a few years ago I can trade fat (which taste good) for spices that are healthy. I now will have to trade all my little snack habits for things that are healthy but keep in the life of things. Maybe a creative outlet, or friendships built, or finding things to enjoy that are not centered on food. When I think about it I feel like my old friend, Captain Kirk going where no one has gone before. Yet I know there are many people who have learned long ago food to live not live for food. I wish it was easy for me.
Went for a walk before work today and have walked over 13000 steps today. Did strength training and talked with two friends. One friend we called Hoss because he looked like Hoss Cartwright of the old TV series. He had a difficult time in college and he would come over to study with me. I always called him by his real name. The other friend has renewed my faith because somethings are just real and genuine. Health isn't just x's and o's but there is an art to it. Maybe the equation, + perspiration + inspiration = health. Keep walking!

war with snacks day 2 - Beginning new habbits hang in there

Finished my second day on my war with snacks. Cup of decaf coffee for teaching class and a glass of water as I did my nightly reading. After class took a one mile indoor walk at a easier pace to reach my 10,000 steps and relax at night. Reading a Sherlock Holmes mystery from radio, True grit and finishing WW2 classic on The Old Breed a well written account of the war in the pacific. I was of connecting with my dad who was a vet of that campaign. My dad has been gone 16 years and his memories are still with me. It wasn't easy with my dad, but he loved me and was there for me. That counts big time in my book.
Back to reading, some of this stuff stimulates me but in time with music in the background, pleasant feeling of sleep comes to me. Reading now portions of the gospels digging deeper into the walks of Jesus takes all sort of turn for meditation. Jesus fished his parables in Matt. 13, leaves Capernaum and walks to 15 to 20 miles to Nazareth where his home town rejects his known wisdom, miracles, and person. Sometimes at home one gets the smallest response. The walking the 20 miles we tend to take little note. When is the last time you walked 20 miles? Today I walked 5 miles. Walking was a regular occurrence for Jesus.
Reading the Bible later though is simpler, I look for one thing to focus on and react with in prayer and response. My mind goes through the cares of the day and requests given. daily forgiveness brings it sweet release for rest. My body prepares for a nights rest.
Reach 10,000 steps and time to take a nice stretch. Walking, strength training, stretching gaining control of our eating's we all have our needs. Never get discouraged with little steps and initial struggles. It takes time to develop healthy habits. Yeah I will look better and even take years off my life but in the end it is how I feel and my health is the journey, it is a good reason to get started. But even a better one I thing is living better for the service of our creator, one more day fuller, what do you think? Keep walking

Drizzle no problem - Jefferson got it right

Weather today was cold and wet, when I went out to the park to jog it was at the time a light drizzle. As a kid I was out in the weather all the time. On the trail there was only one other person I saw. The sensation of the wind and rain on my face and the experience of being by myself was nice. Barb being wiser thought better to do a little shopping. Ran or jogged or slogged 2 miles today. Gave the arteries a nice workout.
Stealing a quote from a friend that Thomas Jefferson made on exercise, nearly 200 years ago, "Exercise and application produce order in our affairs, health of the body, cheerfulness of mind, and these make us precious to our friends." Sounds like a guy who sat around a lot, but maybe not. His one time close friend and ally later turned adversary John Adams was quite the walker. He was noted for taking long walks and liked to really work on his farm. Both lived long lives and died on the same day, July 4, 1826, fifty years after the signing of the declaration of independence. Adams was in his 90's when he died.
Back to the Jefferson quote, it seems accurate to what we have found out about the benefits of exercise. Helps all areas of health, there is an mood effect to aerobic exercise the runner's high that you can get with a brisk walk and with a lifted mood you can be a blessing to friends. As to produce order in our affairs I am working on that. I do know it gives more energy for day to day activities. Check out Cooper Aerobics for the science of above remarks.
Two guys from my Walk with Jesus studies have lost 70 and 100 lbs. One did it with the aid of Weight Watchers and the other through moderation and walking allot. Looking at their progress I am glad to play a small part, but it is time for me to step up and follow their lead. I've got the 3/4 plate down and no seconds, but it is time to declare war on my late night snacking. I am weak here and have the will power of a marsh mellow but it is time to act. Keep walking!
With my run and fitness workout I reached 10,000 + steps. Use a step converter and be encouraged.

Did a nice little run walk - back on the trail

Most of the snow is gone and the walks and trails are clear. Cars are at the trail heads and people are out on the trail. Old familiar faces to be seen and new ones too. Many share as I pass spring is soon here. Years ago I used to coach tennis and in February the weather would break and we have a week of warmer clear days. I used to get exited about being back on the courts again and enjoying the game. In March on the courts again we would have rains and a cold snap to make me always think what was I thinking about in February as I would now brace for the colds and strong winds we have sometimes all the way through the middle of May when it would feel like tennis season again. My best games were always in the heat of summer when I would work up a good sweat.

Walking may have similar experiences but it is easier to dress for the weather and enjoy even March as it comes in with a lion. On days when you can walk earlier in the day the better.

Today's walk included a mile walk and a mile jog. Indoor walking helped me be ready for the jog and soon I will be up to two mile jogs and three a few times a week. Aerobic walks will then fill out my weekly routine. Billy ran his own pace and we met back at the car.

Last night I spoke at a lockin and and the kids had a good time. Slept a few hours and was encouraged by my son to go out to the park. After a mile warm up walk I was ready to pick up my pace is first a slog then a jog. Keep walking!

"I am blessed with work"

After two months of winter weather we have had milder temperatures that thawed the snows of the blizzard. Side walks are cleared and people are walking in the safety they bring. The trails are clearing and people are returning to the walking trails. Barb and I have been doing the indoor walking DVDs each night choosing a different workout. Today I walked 13,000 steps including a 30 minute aerobic walk after dinner.
Thinking about today many of my steps included working with kids at work. In the romantic comedy, "Return to Me," Carroll O Connor says a line, "I am blessed with work" playing a restaurant owner who connected his work life with purpose. In that simple line, I find work has a benefit to others and myself as well. The benefit of walking while at work I have mentioned several times. I would not have reached my goal of 10,000 steps without the walking I do while at work. It is easy to come home and hit the recliner and without some walking after work 10,000 steps would elude me. Walking needs both times working and later. saying all this there is still plenty of time for relaxing and ease.
O Connor's character worked well into retirement years. Many seniors have to work some to make ends meet and many work for the benefits they find in work itself. Finding ways to move and will be key to better health and fulfillment as we age.
Reading the Daily Bread the writer wrote 90% of people fail to change their life style after open heart surgery. They fail to heed their doctor's warning. If true, I am not sure why? Fear, discouragement, complications I don't know. I have learned change is hard but not impossible. One change of walking can often make possible other changes of diet and smoking.
"Be blessed with work" keep walking!

Almost

Yesterday I nearly walked 10,000 steps. Shores and walking on the job made up most of the steps. We set goals and at the end of the day we access how we did. There are many days of almost. Working with kids at school the job is never finished. Raising our kids and grand kids is a work in progress. We may look at an uncompleted task and shuck it. But on the other hand almost reaching ten thousand steps keeps up in the game of health. Working with kids may like yesterday lead to a new strategy that improves part of what you may want to accomplish. Life is filled with almost that adds up to a whole lot of good things. So today is a new day. Stretching at night has relieved night pain. Today I am looking forward to a 30 minute resistance workout. May add an indoor walk to boot.
I was encouraged from a dear friend today of this truth, "For the Lord thy God will hold thy right hand, saying unto thee, fear not, I will help thee." Isa. 41:13 With our efforts that fall a little short it is nice to know the Lord will help. Look for support and help from friends. We are not alone. There are a lot of people in the same struggles for health and well being. today we reach diet goals and step goals, improve on strength and flexibility. Help a kid or two, enjoy a healthy meal and warmer weather.
Today planned 3 cups of green tea. Hope to write a friend, do some little things around the house to say thanks and most of all keep walking.

Romance and walk

Tomorrow I would have been married 35 years. The important thing is not to forget my anniversary. Tonight we are going to a sea food place and see the movie, The King's Speech which looks like a hoot. As usual we are planning a get away for another weekend. The weekend of Valentine's weekend is busy weekend for us. Last night we got together with friends and tonight a romantic dinner.
Part of romance a walk? Well for us it is. We went for a three mile walk and the winter conditions were perfect. Being together we are apt to to take it for granted. But this weekend on our 35th anniversary not likely.
The other night I had a bout of insomnia in which I was sleepless until 5:00 am. Cause, who knows, but I took a cold pill that reacted to me or one of my medicines. I did not anticipate a problem but it happened. Pay attention to medicines and their reactions. Sleep returned to normal the next two days. My problem cause an interest in an articleon stretching before bed time and a video by Dr. Oz on a routine. I looked at it and it had several good movements I can do before bed. My insomnia is anxiety driven and stretching before bed I have already seen some positive results. Having CP stretching reduces pain and helps my crazy body relax latter at night. Strategies do not remove all problems and I live Happy for ever after, but they do help me cope and give hope. Keep walking!

Beyond Brokeness

I have thinking of life is filled with many things good and bad. On the bad we live in a fallen and broken world. All around us we see this. Politicians, science, philosophy, and every branch of learning try to fix it and make great claims to progress and somewhere else the dam breaks, wars break out, bad things happen. Work happened in the garden and later in the fallen world. Work became harder and full of difficulty. Work may be filled with toil and hardship but it holds back the effects of sin and death. There are benefits to work that I liken to repairing an old home. I live in a house that is over 130 years old. Repair happens all the time. But in view of the blizzard and a rather cold winter I kind of like the results of the work with my family warm and protected inside.
Relationships get broken but we can be forgiven and restored. Health can decline but we can get rehab and treatment. Jobs can be lost and we can be retrained. Problems for sure are not always easy to fix but we can set out and work to improve our lot. No matter where we stand in life we can turn to the One who can help with our burdens. Work in the final analysis can not be done with out Him. Many have did it their way but in the end even they need Him.
Yesterday, we shoveled 18 inches of snow that turned out to be a beautiful day. Today and yesterday I did 30 minute indoor walks. Today I also did 30 + minutes of resistance training. Did a little reading and work on my Jesus walk studies. Took a great picture of my grandson Liam and had a wonderful supper from the skilled hands of my wife Barb. Health is all of our lives but it helps to keep walking.

steps and chores

Yesterday I walked over 10,000 steps when I convert my activity shoveling snow I walked enough steps to be an automatic weight loss day. I thought it was 12 inches we had but it turned out to be 18 inches. Being outside was beautiful, the sun in my face and temperature around 20 degrees. Later in the day I did an two mile 30 minute indoor walk.

This morning it is beautiful bright day. Colder than yesterday. I visited Cooper Insider today and was reminded why we want to round off the curve. Dr. Coopers way of saying diet and exercise helps us to live as long as we can independently and healthy until the very end when we get sick and pass. Diet is moderation and healthy foods and exercise is aerobics, strength training and stretching. As I move into my senior years an active life has to be part of the package. Trade in a rocker for a good pair of shoes.

Today with the snow cleared I will have an indoor walk and resistance workout. It will be a good day to work on my walks with Jesus research. Check out Leslie Sansone's website and look into the DVD and equipment needed for a variety of indoor programs. They work! keep walking.