Tuesday, January 17, 2012

If You Choose to Take Vitamins as Supplements, Stick to the RDA

If You Choose to Take Vitamins as Supplements, Stick to the RDA  The link I gave you is from Mayo Clinic.  How do we know if we are getting enough vitamins? Should we just play it safe and take a multi-vitamin supplement? What about the vitamins you know you are low in from getting a blood test?

I was doing very well with taking my vitamins. Then I started to feel good. What did I do? I quit taking them. It just seems like every time one turns around we are taking some form of pill whether it is a vitamin supplement or medication required by our doctor.

Another thing I was doing very well with is drinking water. I quit taking my vitamins and down went my daily consumption of water. When you take vitamin supplements, you need ample amount of water taken with them. Otherwise one just gets an upset stomach.

I am like anyone else that is recommiting oneself to taking vitamin supplements, drinking water, healthy eating, exercise, and losing unwanted weight. There are sites that help you track your foods. I haven't gotten that far to effectively use them to state my opinion. You see, I haven't had a weight problem until I began to approach menopause. This is all new to me. Sure here and there I would gain 10 lbs. It didn't take long to lose it again so there was no need to get involved with a software program. Today I am looking at 34 lbs as of January 1st. I am happy to say I have lost 4 lbs and therefore if I average losing 2 lbs each week, somewhere around the first of May 2012 I will obtain my goal.

When I got the results that my Vitamin D level and Vitamin B12 was low it got me to thinking, I bet I am low in other areas. That is why I have been tired and no motivation to exercise. I started taking my vitamins again last week. It hasn't been every day. It is like anything else. We have to create a habit.

I remembered my chiropractor gave me a container with compartments and good snap on seal. Last week I found it again and today because it is Plan and Play Day for Flylady, I have filled my case. Now that I have a good inventory of what I have and what I need, I will be able to get them on Errand Day.

When I go to purchase my vitamin supplements I need, I am going to have a consultation as to what amounts I need. This time I am writing it down. Yes, there are directions on the bottles. I think sometimes they are just guidelines. Again, this is my opinion.

So, where am I going with all of this? I am in there just like you searching for the right combo that works best without taking too much or too less. My purpose to these blogs is to share some of the things I have found with you. I have also started this for my accountability. To this date, I have 323 Days in a row of Getting Dressed To Shoes, Hair, & Makeup along with Flylady routines. Now it is time to add this factor of my life on. I am scared. I don't want to lose my habits and routines I have developed with Flylady. Once again I am challenging myself to see if I can realistically continue my routines and lose weight by way of healthy eating, exercising, and drinking plenty of water.  Will I succeed?  You will just have to keep checking back here to see if I do.

Vitamin Container with Compartments To Simplify This Habit.

Better Ideal Weight Body Calculations

Better Ideal Weight Body Calculations I am so glad I found a chart for height and weight that is realistic! If you go to this link, you can enter your weight, Height, Age, and Gender. This calculation takes the age factor into consideration. I don't know about you but I know my weight is different than it was 20 years ago when I was in my 30's. Even my shape has changed now that I am 52 years old.

Four Different Charts In This Link

People's Choice Ideal Weight - This chart shows the average weight that other would describe as their Ideal Weight. It includes your age. I like that. Mine is 154lbs

Medical Recommendation - This chart gives me a 39lb window. My range would be 121lbs - 160lbs. I think when anyone looks at this chart they go for the lower number and it isn't realistic in my eyes. I have been 121lbs and I looked skeletal.

Metropolitan Life - This chart shows a 14lb window. My range would be 136lbs - 150lbs. The interesting part of this chart is that it is dated. The insurance company created it in 1979! This is 33 years ago!!!!!

Ideal Body Weight Formula - This chart tells me my weight should be 134lbs.


So why isn't the People's Choice Ideal Weight chart getting more attention?  Granted many of us are taller than generations before.  Please, don't even get me started on how the sizing of clothing has changed!  That is an entire blog all together!

Back to the question why People's Choice Ideal Weight Chart not getting the attention it deserves?  Could it be because it doesn't sell magazines?

What size suit would this be if made today and where would Marilyn Monroe's weight fall in the charts?
Until Next Time,
Marilyn

Sunday, January 15, 2012

Do You Have Your Home Workout Station Located In The Best Place For You?

I own a Stepper Climber.  It is located in a corner in my living room behind my chair.  I have it located there so I can watch TV while I am using it to make the time go faster.

In the same corner I have a bookshelf with free weights on them.  Sounds like a good setup doesn't it?  Then how come I haven't been using the weights?  Granted I need to use my Stepper Climber more and I used to use my free weights all of the time.  That is until I put them in that corner.

Why isn't it working?  It is because it is too difficult to get to.  The idea makes sense.  Keep it by the Stepper Climber.  The problem is it is too hard to get to without twisting my back.  Or I would pull them out and they wouldn't get put back.

Recently, I blessed two wicker chairs away.  One of them was by my full length mirror and bathroom scale outside of my very small bathroom.  I put the scale in this location to remind myself to weigh every day and then record the number on my Flylady Calendar.

Then came my AHA Moment!  I had the bookcase in front of the full length mirror by my bathroom years ago.  At that time, it was all books.  Yes, it fits in that spot.  It is also in the path of letting Lily outside for her potty break.  This means I pass by this location several times a day.  So, why not associate lifting my weights while Lily is outside?

I cleaned up the bookcase and weights.  The thickness of the dust told me the last time I had accessed any of it.  It wasn't a simple feather dusting!  Got all of that done yesterday.

Today I walked by this free weight station a few times before a voice inside my head said "Baby Step!"  I just let Lily out for one of her breaks.  She spotted a squirrel and I knew then that she would be out there awhile.  No time like the present to try my idea and new location out.

It worked!  I was able to do all of my upper body exercises while Lily was outside!  Who knew?  I know I lifted weights today because I can feel my muscles wake up tonight.

What is the Lesson Learned?  Location, location, location.  Many of our tasks are really less than 15 minutes and can be broken down into parts.  The thing is that I knew both of these.  The problem is I didn't apply it to exercise until now.  Will this work?  Odds are it will.  How am I going to increase my odds?  I am going to take a Post It Note and put on my mirror to remind me whenever I let Lily outside, do a set of exercises.  Any idea will work if we implement it.  So far this month I have recorded my weight on my Flylady calendar.  Interesting how I have 15 days of this habit down.  Why not add lifting weights to the equation?  Establish one habit first.  Then add another habit.  Afterall, isn't that what Flylady teaches us?
Until Next Time,
Marilyn


After New Location

Before In A Corner Collecting Dust

Wednesday, January 11, 2012

Vitamin D Are You Getting Enough?

Last week I got a B12 shot and had my Vitamin D level checked.  Today I got the results back for Vitamin D.  It was below the normal range.  Not by much but by enough.  I am so glad I got it checked.

So how much does a person need to take a day?  Well, I went to Mayo Clinic searching for the answer.  There are as many different daily dosing usage as days of the week.  When did this get so difficult?  If you take too much you are looking at  your system to become toxic.

Just yesterday I wrote about how I want to focus on my health and looking at reducing weight.  One thing I noticed in this report was a higher dosage of Vitamin D3 for people suffering from Seasonal Defective DisorderFibromyalgia and for obese people as well.

I am not a doctor or nutritionist.  I am just your average 52 year old woman that finally got her health back to the level she can function.  Now it is all about maintaining.  Yes, I am heavier than I have been in a very long time.  Now I am searching for what my comfortable weight for me is at my age.  I couldn't seem to find that but I did find a way to calculate my Body Mass Index.

What did I learn?  I learned that if you suffer from Seasonal Defective Disorder, Fibromyalgia and are overweight, chances are you need a higher dosage of Vitamin D3 than the average person.  What dosage to be exact?  I still don't know.  What I do know is that I have not been taking enough and will recommit myself again.  I am tired of being tired and feeling achy.  What about you?
Until Next Time,
Marilyn

Are you taking the correct amount for you?