Writer’s Quotes Wednesday Writing Challenge- Fitness, health and wellness

Marsha is the host of WQWWC

The way to participate in this challenge is to find a quote or use one of mine and expound on it through words or pictures. Each week I have a new topic. Find them all on my Writer’s Quotes Wednesday page.

WQWWC Instructions9 Ways to Respond to a Quote for Writer’s Quotes Wednesdays Writing Challenge

The topic of this week is Fitness, health, and wellness

I started on my journey of weight loss when I saw a friend of mine who had lost quite a bit of weight. I asked her how, and she directed me to a weight loss clinic.

It was a shabby affair but it worked like a dream because I hadn’t done this sort of thing before. I lost an amazing 80 pounds in four months.

Yes…….

Too much

Too soon

It was Atkins diet, no carbs, no vegetables to speak of, and no fruit at all. A very restrictive diet that meant that as soon as I stopped it, I would start gaining weight.

I gradually gained back all the weight that I had lost plus some more.

But I acquired one good thing out of my first serious effort at weight loss. The habit of walking daily.

At the same time, I was diagnosed with seronegative arthritis. It meant many episodes of swollen knee joints where I was unable to walk or even stand without pain.

To cut a long story short, I needed knee replacement surgery on both knees. I got the first one at the age of fifty and the second one three years later.

After my surgery, my doctor told me that if I wanted to avoid revision surgery before ten years, I needed to stay fit by walking two miles every day and to reduce weight.

I took this advice to heart. I started walking morning and evening. At first, I would barely be able to do 20 minutes each. But with the fear of another surgery driving me, I achieved the 30 minutes target and then exceeded it to make almost an hour in the morning and evening.

Though I still am not at my ideal weight, I feel healthy and fit. I can walk up to 7 miles a day and it is such a boost to my morale.

And my titanium knees are doing very well.

I think my post is longer than I intended, but it’s a topic that is close to my heart.

♾♾♾

#Keepitalive

#WQWWC

Friday Fun – streaks

Kate is the host of Friday Fun

streaks come in many forms … clouds, hair, naked run,
so cut loose and have some fun
keep it family friendly but streak away …

photography, poetry, creative writing
post your streak and link back here!

♾♾♾

I was on a losing streak and was so happy about it

Lost one-fifth of my body weight in one year

That was a dream come true for me and I was jubilant

Then a huge craving for carbs sunk my victory boat

The urge to eat potatoes and pasta, rolls and cookies

Derailed the whole process and fate added another stroke

I had a surgical procedure and felt I could only eat rice and dhal

Now I am restored to full health and did cautiously approach

The weighing scale full of fear and trepidation

The results were as expected, I had found half the weight I’d lost

Now it’s back to the dieting, with a renewed resolve

To find that losing streak that was working so well!

♾♾♾

#Keepitalive

#FridayFun

Sunday Writing Prompt – 21st February – Aghast.

Michael is the host of Sunday Writing Prompt this week

Imagine walking along and as you round a corner you see something that leaves you aghast.

This week write your response to something that leaves you aghast.

➰➰➰➰➰➰➰

After practicing healthy eating, walking miles and miles daily, I was expecting a significant weight loss. But imagine my horror when I stepped on the scale and saw it had gone up instead of down.

It left me aghast and disheartened. What was the use I thought to myself? So much care with eating and burning calories by walking 5-6 miles a day and I was gaining weight!

I was in this dismal mood when my younger daughter asked me what was bothering me. I told her my sad story and she was quite amused.

“Mom you aren’t eating healthy anymore. You are having so many carbs daily and then you expect a weight loss. Try cutting out these carbs and you’ll see the difference!”

I thought about what she had said and I had to agree reluctantly that she was right.

I hope I can bring back my eating to a healthy routine.

➰➰➰

#Keepitalive

#SundayWritingPrompt

Friday Flashback- Do’s and don’t’s of ketogenic diet

I am sharing this post from 23 October 2018 as a part of Fandango Friday Flashback

Most people who try to follow Keto diet are confused as to what they should eat and what to avoid. Here I have compiled A list of dos and don’ts of Keto diet.

In one of my previous post, you can read it here, I gave an outline of my initial daily food intake.

Now I want to help people who have started Keto diet and haven’t much information about how to go about it.

1. Meals and their timings:

It is a vital part of Keto diet to eat your meals according to a fixed schedule. Now don’t get the idea that this would tie you to an unreasonable routine. By a schedule, I mean that the time between each meal should be around the same, daily. Now if you have breakfast early in the morning, you don’t have to have it at the same time every day, but make sure that the time difference between dinner and breakfast stays (almost )the same. And apply the same principle to lunch and dinner.

2. If you are not hungry at mealtime, don’t eat. The idea of 3 meals a day or short frequent meals is not good for health. Frequent eating releases Insulin, which will hinder your weight loss and can make you Insulin resistant.

3. Appetite management:

It is natural to feel hungry initially when you start on Keto. The Macros of Keto as I explained in my previous post are:

FAT:70%

PROTEIN 25%

CARBS 5% 

You can add non-starchy vegetables to this.

Vegetables allowed on Keto: 

Eat as much as you want:

Green leafy vegetables like ;

Spinach, Iceberg, Rocket( Arugula), Mustard greens, Collard greens, Kale. Lettuce

Cruciferous vegetables like;

Cauliflower, Broccoli, Cabbage, Brussels sprouts.

High water content vegetables like;

Squash ( all types), Peppers( all types ), Cucumbers, Eggplant, Turnips, Zucchini, Celery, Asparagus. Mushrooms, Olives

Eat less of these:

Tomatoes, onions, green beans, okra, carrots

These vegetables will not only fill up your tummy but will also provide essential nutrients like Potassium, iron vitamins, especially vitamins B and C. 

Start your meal with a large plate of salad. The daily recommended amount of vegetables/salad per day is around 7-10 cups. Divide it into two servings one with lunch and the other with dinner. If you find it difficult to eat that many vegetables, then you can try a veggie smoothie.

     Avoid completely

Potato, peas, lentils, beets, yams, corn.

All the products made out of potatoes and corn also must be avoided.

4. No snacking:

This is a difficult habit to stick to, especially in the beginning. But to get your body into ketosis, you must stick to this important rule. If you feel hungry in between meals:

a. Increase your intake of fat in your meals

b. Have a glass full of water with a tablespoon full of Apple cider vinegar in it. You can also add some lemon juice to it. It will lower your urge to eat.

Hope that these tips will make it easy for you to follow Keto Diet.

I will follow up with another post of foods allowed on keto!

Thanks for visiting.

Please let me know how you like my post.

#Keepitalive

#FFF

#KetogenicDiet

#KetoDiet

#Weightloss

Daily Prompts- Alzheimers Disease

The loud and stentorian voice boomed through his thoughts

Disturbing his daydreams and pulling him back to reality

“Sir, please cross the road or let others do so”

He came back to the present and saw people next to him waiting

To cross the road as the signal had turned white

Quickly he walked across, his pride smarting from the jibe

He who thought himself always alert and ready

Was now feeling the pain of failing memory

It was with great effort that he kept his ship afloat now

Keeping his dementia a secret from his family even

He didn’t want to share this bit of bad news with them

He hoped he would manage as long as he had a roof over his head

It wasn’t a bad thing to save them the worry they would feel

Knowing that he is suffering from the same ailment that

Marked the last years of his father’s life

~*~

(Alzheimer’s disease marks an early onset of senile dementia and gradually destroys the mental cognitive faculties of a person. Researchers now tell us that exercising the mind and keeping it active can ward off the disease!)

In response to the following prompts;

YDWP;

Afloat

3TC;

Pain, Share, Roof

FOWC;

Daydream

RDP;

Stentorian

Word of the day Challenge;

Pride

#Keepitalive

#YDWP

#3TC

#FOWC

#RDP

#DailyPrompts

MLMM- Sunday Writing Prompt “Life Changing”

Life Change

~*~

Liked most people, there have been many events that I can call life-changing, but this one thing that recently happened in my life that has changed the quality of my life for the better.

Can you guess?

I have written about it often enough. And the reason I keep on bringing it in my conversation is that many people who are in need of it, are often reluctant to take the final step!

Yes!

I am talking about knee replacement surgery.

Before I got this procedure done, my life was literally going down the drain. I wasn’t able to walk or stand for long. Stairs and carrying weight were a strict no-no, and the worst part was the pain meds. I was on ibuprofen and paracetamol. While I could manage my pain with them to a certain degree, their excessive use lead to getting kidney problems, duodenal ulcer and a multitude of other health issues. Anxiety was uppermost in that.

With the decision to get my right knee replaced, came more anxiety about the procedure itself, it’s success and the care that it would involve. But my family stood in support with me and soon after my 50th birthday, I went into the hospital for my surgery. It was my gift to myself, making that decision.

To cut a long story short, after my rehab, the first thing I noticed that there was……… no pain. Not IN my knee! Gradually I recovered the full use of my knee and started walking.

I still am walking, up to 5-6 miles a day and have gotten my other knee replaced too.

My advice to anyone facing this issue is to go for it. It will change the quality of your life in an unimaginable way.

The challenge;

So for this prompt I want you to think of something or someone that has changed your life and discuss in what ways your life changed. It could be a medication, a piece of technology, a near death experience, an epiphany you had while in the shower, a television show, a sibling. The possibilities are endless!

In response to;

MLMM- Sunday Writing Prompt- Life Changing

#Keepitalive

#SundayWritingPrompt

Another milestone in walking

Got this notification from Fitbit today
I got another badge from Fitbit.com.

It always is good to be rewarded and these always come along a surprise!

You all know that I love to walk! And also like cv to brag about my walking achievements!

Why? You ask!

It is an indirect way to encourage people to walk more. For walking holds the secret key to good health.

Not everyone can walk that much, I do know. And not everyone wants to walk, I know that too. But taking a few steps every day and gradually increasing them, can make a person who is not used to walking or fond of walking, towards building a habit of walking every day.

Walking can help control many health problems like hypertension, Type 2 Diabetes, obesity and the related issues of these diseases.

So are you going to join me in a stroll?

~*~

#Keepitalive

#WalkingForhealth

 

The Whole aging process…. ?

Rory has asked an interesting question;

adult-2028245_960_720

Where am I in this graphic?

So … how about you – how’s the whole aging process, the “l am thrilled to be getting older” coming along for you? Let me know below…

~*~

Rory has asked how well we are aging.

Age is just a number, you must have heard this truism many times. Age is a number. It’s the number of years we have spent on this earth. It is directly proportional to our physical state. But there are a lot of factors that affect our aging process.

When asked how I am handling aging, I would say that I am doing pretty well. I think that after getting knee replacement surgery done on both my knees and looking after my health, I have improved my physical health a lot. I am walking at least 4 miles a day. I am eating right, mostly and since I am not suffering from constant pain in my knees, the intake of pain meds has also reduced markedly.

The absence of pain and its accompanying stress have also improved my mental health. I feel upbeat, cheerful and happy. The fact that I have started my blog had also improved my mental health on many levels. The positive interaction with bloggers here has had a very positive effect on me. I have also gained a lot of useful knowledge from reading many posts on mental health.

The process of writing, reading and thinking about writing has made my brain sharper. It has increased the flow of ideas and I am better with my writing now.

All in all, I would say that though I am older then I was 8 years ago when I had my first knee surgery, I feel far better. It goes to show that we can improve our health with effort and it does pay to invest care and effort in ourselves too!

 

 

 

 

 

~*~

 

#Keepitalive

#AgingGracefully

Fandango Friday Flashback- My fitness Tracker II

As part of Fandango Friday Flashback, I am sharing this post from 24th January, 2019.

I started my walking journey three years ago. It all started when I brought my fitness tracker, Fitbit. I have to admit that I have not been able to achieve all my fitness goals. I thought that I would but I am still quite a way to my targets. These basically are my weight targets. The target that I have achieved are my walking goals. 

My tracker, makes me get up and walk for 250 steps, during at least five hours a day. It reminds me that I haven’t achieved my daily steps goal. If I am a bit short on getting to my goal for the day, there is an encouraging message on my app. And similarly, if I go 25% beyond my goal, I get a well done message. These all motivational messages and prompts keep me on my toes, literally. So when I got my summary for the year 2018, I thought I would share it with you all, as a way of acknowledging the help I get from my Fitbit to achieve my walking goals and also to let people know that if I can walk that much, you can too. We just need the proper motivation.

There are numerous benefits of walkingfor you. Health, both physical and mental is greatly improved by taking a walk, at least five days a week. There is a boost in the mood levels and confidence of people walking daily. Walking stimulates the blood flow though the brain and you can get many new ideas and maybe solve problems irking your mind. 

So put on those walk shoes, which are sitting in your closet and head out. Or if it’s too cold or hot, rainy or foggy, stay indoors and walk in the house. I walk indoor if it’s not a good time to walk outside. The aim is to walk, so do that. Whatever the weather or time. 

I wrote this post a while ago, about my fitness tracker and how it helps me with keeping track of my steps, sleep and intake.

My fitness tracker 

You can check out this post about walking too!

Walk your way to a better physical and mental health 

#Keepitalive

#Walkingforhealth

#Healthyliving

#Goodhealth

#FFF

Daily Prompts – Caprice

Standing in front of the mirror she cursed her love of food. How hard she has worked for her weight loss, only to go off at a tangent through her caprice and regain all that weight and then some more. What a daffy I am! She thought berating her yo-yo dieting and inability to stick to healthy eating. Though no fan of complete lifestyle change, she was coming to the conclusion that the answer to her troubles lay there.

~*~

Though this is written on response to multiple prompts, this is very much the story of my weight struggle.

I’ve also come to the conclusion that a complete lifestyle change is the answer to my weight problems.

In response to the following prompts;

Your daily word Prompt;

Caprice

3TC;

Fan, Loss, Food

FOWC;

Tangent

RDP;

Daffy

Word of the day Challenge;

Complete

Tuesday Writing Prompt Challenge;

“standing in the mirror, she….”

#Keepitalive

#JusJoJan

#FOWC

#RDP

#3TC

#TuesdayWritingPrompt

#DailyPrompts

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