The numbers are in and some of them are good (like glucose and creatinine) and some of them aren't:
May 15, 2014
weight 186
BMI 31 obese (30 and above is obese--I need to be at 174 to be merely over-weight)
body fat 40%
blood pressure 128/78 prehypertension category
triglycerides 429 high
cholesterol 272 high
HDL 44 low (but you want this one to be high)
LDL can't be measured accurately because my triglycerides are so high
TSH 3.9 high (indicator of hypothyroidism)
I've been reading health and nutrition books I got from the library. I really, really like the book Nutrition: An Applied Approach by Janice Thompson and Melinda Manore. I liked it so much that I ordered a copy for myself. I had been toying with the idea of looking into a nutrition class and this book is perfect.
I've also been reading The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better by Jonathan Bailor. The idea is to eat nutrient-dense foods and exercise intensely.
The problem I have with the food part is that he doesn't think grains, beans, and dairy products are nutrient-dense enough to be recommended as part of his diet (he leans towards the paleo diet). I love having the Word of Wisdom as a guideline. Grains are in. Meat is to be eaten sparingly which means my protein mostly comes from beans, eggs, and dairy.
The exercise part is a new idea for me--4 exercises that you do till you can't do any more, but they only take about 10-20 minutes. And you only do them once a week. You exhaust your muscles quickly so they are using something called the 2b fibers and then you allow your body to recuperate. I've often wondered if God really made us so that we needed to spend as much time exercising as some people seem to think.
I also looked at The Spectrum by Dr. Dean Ornish and The 30-day Heart Tune Up by Steven Masley as well as some things online.
So, this is what I'm coming up with:
--Eat lots of nutrient-dense foods, including grains, beans, and dairy.
--Avoid white flour and sugars (and with my numbers, I'm motivated to do this). Avoid transfats with limited saturated fats.
--And I might try the intense exercise, but my joints (right elbow particularly) may not like 2 of them. At any rate, it's almost summer and we usually walk 5-6 days a week in the summer, plus Hannah wants me to do zumba with her. I also plan on doing some yoga as my flexibility is in great need of improvement.
--I guess I should throw "drink plenty of water" in here, though I've never had a problem with that item. And sleep--I love sleep and never have to struggle with getting enough.
I'm not counting calories. I've always thought that our bodies' needs should be simpler than some people make them out to be (just like exercise). I really like how The Calorie Myth goes into the hormonal aspect of food...it really isn't just calorie in-calorie out. If you eat right, your body knows it and balances your energy input with your energy output and you will weigh what you "should."
Helping me on eating right is the realization of how important our bodies are. We need to feed them right and sometimes that takes a little bit of money. So I'm ready to spend a little more on fresh fruits and vegetables than I used to. We have money as a resource. If we can afford having hobbies, we can afford to eat better.
Friday, May 30, 2014
Sunday, May 4, 2014
projects/goals
My prayer--to have the strength, desire, and maturity to do the things I need to do...especially if I don't want to do them.
So, my Old Testament reading is going right on schedule. I'm one month down and 3 to go. I'm just getting out of the laws and censuses and things. Israel is almost ready to attack Jericho, so it's starting to get interesting again.
I've been really hitting family history hard the past 2 weeks since my long-term sub job ended. I made a breakthrough on the Miller line, though it only adds 1 generation, it's still exciting. I owe it to digitized newspapers. Come to think of it, my breakthrough on the Newman line (also just one generation worth) was also due to finding an obituary in an old newspaper that allowed me to "prove" a connection between a family I had been tracking and my family.
A few months ago at a Relief Society meeting I wrote down 2 goals to work on--practicing my organ playing more and organizing my family history better. I don't know how I'm going to organize my family history better. I am cleaning up the posts on my family history blog. I also need to organize my paper files. And I need to balance continuing to do family history research with the organizing and regular family life.
So, it's only about one month till school is out. My plan is loosely formed in my head.
Practice the organ more. At this point, this is probably the easiest one. I just need to sit down daily for a few minutes and play the hymns for the next Sacrament meeting I'll be playing at.
Read the Old Testament. Once again, this is an easy one as I just have to keep doing what I started a month ago.
Practice my Spanish. Figure out a schedule to read and listen to books and movies in Spanish.
Organize the house room by room. I need to first do a general cleaning and take care of things within sight and then go into the rotted sepulcres.
Now it gets a little more difficult.
Develop better health habits.This is in 2 areas: diet and exercise. I'm getting some blood work done on the 15th and we'll see what my cholesterol is doing. It might help motivate me.
Continue to work on my Family History. This involves 3 areas: new research, posting to my blog what I am discovering and perhaps posting a book to scribd.com, and organizing what I already have.
I would also like to update our photo albums. I guess that can go under family history.
I also would like to help with the garden more than I have in the past.
Then there are things like visiting teaching like I should, listening to more BYUtv, looking at some of the finance lessons on personalfinance.byu.edu, spending a little more time staying current on the news, and building a better wardrobe.
I also want to read the Ensigns from cover to cover. It's really amazing how wonderful this magazine is. I've only read it cover to cover a few times, but it was absolutely astounding all the wonderful stuff it has. I do already read the 2 conference issues cover to cover. It's the other 10 months that I have to do better with. Oh, and I wanted to update our 72 hour packs.
Oh, I'm also working on my "Honor Bee" for Young Women's, so I need to reread the Book of Mormon (I'm in 1 Nephi 16) and have 40 service hours (I'm at about 8). I'm indexing as part of that.
Yep. So, how do I accomplish these things so they just "ease" into my life? Since it's summer, it shouldn't be too difficult...I hope.
So, I just tried to organize my goals into categories...and this is where I wound up. With the church's preparedness plan. "Personal and Family Preparedness isn’t just preparation for some kind of disaster; it’s preparation for life." That's what I need.
https://www.lds.org/ensign/1977/06/a-little-bit-of-planning-a-lot-of-success?lang=eng
"Personal and Family Preparedness encourages families and individuals to become self-reliant in six different areas: (1) literacy and education; (2) career development, (3) financial and resource management, (4) home production and storage, (5) physical health, and (6) social-emotional and spiritual strength."
So let me place my goals where they'd fit (and I added a few items):
(1) literacy and education
keeping up on current events
reading and listening to Spanish
practicing the organ
attend BYU Ed Week with Denise
look into online genealogy classes
(2) career development
take a class this fall (graphic design) to have credits to renew my subbing license
(3) financial and resource management
look at the finance lessons on BYU's site
is organizing my home considered resource management?
how about wardrobe management?
(4) home production and storage
helping Glen with the garden and yard work
(5) physical health
diet changes
exercise
(6) social-emotional and spiritual strength
finish reading the Old Testament by the end of the summer
continue to read the Book of Mormon
read the Ensign from cover to cover each month
watch more BYUtv
service hours
visit teach
OK, where does family history fit? Don't know. I guess it'll be its own category:
(7) family history
research
post to blog
organize files
scrapbook
index
make a photo mobile of ancestors
Now to get some details in place:
GOALS SUMMER AND FALL 2014
(I) LITERACY AND EDUCATION
A. keeping up on current events
1. find a site or two and check in every day or two
B. Spanish practice
1. find a new book to read in Spanish
2. continue to watch movies in Spanish (M-while ironing F-while cleaning bathroom and bedroom)
C. organ practice
1. each day run through the songs for the next time I play in sacrament meeting
D. attend BYU Ed Week with Denise
1. pour over the catalog when it comes searching for the best classes and enjoy
2. look into picking a theme for classes to attend
E. look into online genealogy classes
1. go to BYU's site and see what they have that might help me with current problems
(II) CAREER DEVELOPMENT
A. take a class this fall to have needed credits to renew my subbing license
1. sign up for graphic design and go
(III) FINANCIAL MANAGEMENT
A. finance lessons
1. go to BYU's site and find what I need
B. is organizing my home considered resource management?
1. make a plan to go room by room
2. first take care of the visual clutter
3. clean out any hidden clutter in cabinets and such
4. donate unneeded things
C. how about wardrobe management?
1. purge what I don't wear
2. make a list of what I need
3. shop at Savers and other thrift stores
(IV) HOME PRODUCTION AND STORAGE
A. helping Glen with the garden and yard work
1. help plant
2. help weed (early mornings)
3. bottle, freeze, or dehydrate
B. 72 hour kits
1. swap out expired items
2. check to see if the "menu" still works
(V) PHYSICAL HEALTH
A. diet changes
1. make a list of changes needed (more milk, yogurt, grains, etc) and make a plan
B. exercise
1. 2 mile walk with Glen 6 days a week or use the gazelle
2. do yoga 3 days a week
(VI) SOCIAL-EMOTIONAL AND SPIRITUAL STRENGTH
A. finish reading the Old Testament by the end of the summer
1. follow reading schedule
B. continue to read the Book of Mormon
1. continue to read with the family
C. read the Ensign from cover to cover each month
1. keep it where it's easily visible
D. "watch" more BYUtv
1. turn it on when I am working at the computer
E. service hours
1. continue to index and record time
F. visit teach
1. contact them at the beginning of the month to see when it's convenient for them and go from there
G. temple
1. attend at least 3 times a month
(VII) FAMILY HISTORY
A. research
1. pick an ancestor and use the resources I have to find more info
B. post to blog and family search
1. remember to post sources
C. organize files
1. go through each file, make sure info is in the computer
D. scrapbook
1. put supplies on the table in the family room so they are accessible
2. check to see which photos still need to be printed out
3. use one sd card per year
E. index
1. index every Sunday
F. display ancestors' photos
1. learn how to save photos to jump drive
2. take photos to be printed for mobile (and family history photo album)
GOALS SUMMER AND FALL 2014
Daily Every few days Weekly Monthly/Projects
current events Spanish practice finance lessons online genealogy class
organ practice read the Ensign monthly gardening take a class this fall
organizing my home watch more BYUtv temple wardrobe management
diet changes service hours index 72 hour kits
Exercise research post to blog and Visit teach
family search
read the Old Testament BYU Ed Week
read the Book of Mormon ancestors' photos
organize files
scrapbook
So, daily I will read my scriptures (personal and family), practice the organ, watch what I eat, exercise, clean a room, and check the news headlines.
Sundays I will index and work on a lesson from an online genealogy class. Plus have family home evening.
Mondays I will work on a finance lesson, listen to the Jon Sanchez radio show, and watch a show in Spanish while I do laundry (whites), iron and clean. I will also do yoga. Monday is clean the living areas day.
Tuesdays and Wednesdays I will do some family history research and post info to my blog and familysearch as needed. On Tuesday I will clean my bedroom and on Wednesday I will clean the office, do yoga, and plan the week's meals.
Thursday is temple and shopping day, plus clean the pantry/laundry room area.
Friday is another day to practice my Spanish while cleaning my bathroom, doing laundry (sheets and towels), and doing yoga.
Saturday is the day to work in the garden as well as do more laundry (clothes), make butter and/or yogurt, and clean the kitchen.
I will fit in my projects (VT, wardrobe, 72 hour kits, and ancestors' photos, etc) around everything else.
So, my Old Testament reading is going right on schedule. I'm one month down and 3 to go. I'm just getting out of the laws and censuses and things. Israel is almost ready to attack Jericho, so it's starting to get interesting again.
I've been really hitting family history hard the past 2 weeks since my long-term sub job ended. I made a breakthrough on the Miller line, though it only adds 1 generation, it's still exciting. I owe it to digitized newspapers. Come to think of it, my breakthrough on the Newman line (also just one generation worth) was also due to finding an obituary in an old newspaper that allowed me to "prove" a connection between a family I had been tracking and my family.
A few months ago at a Relief Society meeting I wrote down 2 goals to work on--practicing my organ playing more and organizing my family history better. I don't know how I'm going to organize my family history better. I am cleaning up the posts on my family history blog. I also need to organize my paper files. And I need to balance continuing to do family history research with the organizing and regular family life.
So, it's only about one month till school is out. My plan is loosely formed in my head.
Practice the organ more. At this point, this is probably the easiest one. I just need to sit down daily for a few minutes and play the hymns for the next Sacrament meeting I'll be playing at.
Read the Old Testament. Once again, this is an easy one as I just have to keep doing what I started a month ago.
Practice my Spanish. Figure out a schedule to read and listen to books and movies in Spanish.
Organize the house room by room. I need to first do a general cleaning and take care of things within sight and then go into the rotted sepulcres.
Now it gets a little more difficult.
Develop better health habits.This is in 2 areas: diet and exercise. I'm getting some blood work done on the 15th and we'll see what my cholesterol is doing. It might help motivate me.
Continue to work on my Family History. This involves 3 areas: new research, posting to my blog what I am discovering and perhaps posting a book to scribd.com, and organizing what I already have.
I would also like to update our photo albums. I guess that can go under family history.
I also would like to help with the garden more than I have in the past.
Then there are things like visiting teaching like I should, listening to more BYUtv, looking at some of the finance lessons on personalfinance.byu.edu, spending a little more time staying current on the news, and building a better wardrobe.
I also want to read the Ensigns from cover to cover. It's really amazing how wonderful this magazine is. I've only read it cover to cover a few times, but it was absolutely astounding all the wonderful stuff it has. I do already read the 2 conference issues cover to cover. It's the other 10 months that I have to do better with. Oh, and I wanted to update our 72 hour packs.
Oh, I'm also working on my "Honor Bee" for Young Women's, so I need to reread the Book of Mormon (I'm in 1 Nephi 16) and have 40 service hours (I'm at about 8). I'm indexing as part of that.
Yep. So, how do I accomplish these things so they just "ease" into my life? Since it's summer, it shouldn't be too difficult...I hope.
So, I just tried to organize my goals into categories...and this is where I wound up. With the church's preparedness plan. "Personal and Family Preparedness isn’t just preparation for some kind of disaster; it’s preparation for life." That's what I need.
https://www.lds.org/ensign/1977/06/a-little-bit-of-planning-a-lot-of-success?lang=eng
"Personal and Family Preparedness encourages families and individuals to become self-reliant in six different areas: (1) literacy and education; (2) career development, (3) financial and resource management, (4) home production and storage, (5) physical health, and (6) social-emotional and spiritual strength."
So let me place my goals where they'd fit (and I added a few items):
(1) literacy and education
keeping up on current events
reading and listening to Spanish
practicing the organ
attend BYU Ed Week with Denise
look into online genealogy classes
(2) career development
take a class this fall (graphic design) to have credits to renew my subbing license
(3) financial and resource management
look at the finance lessons on BYU's site
is organizing my home considered resource management?
how about wardrobe management?
(4) home production and storage
helping Glen with the garden and yard work
(5) physical health
diet changes
exercise
(6) social-emotional and spiritual strength
finish reading the Old Testament by the end of the summer
continue to read the Book of Mormon
read the Ensign from cover to cover each month
watch more BYUtv
service hours
visit teach
OK, where does family history fit? Don't know. I guess it'll be its own category:
(7) family history
research
post to blog
organize files
scrapbook
index
make a photo mobile of ancestors
Now to get some details in place:
GOALS SUMMER AND FALL 2014
(I) LITERACY AND EDUCATION
A. keeping up on current events
1. find a site or two and check in every day or two
B. Spanish practice
1. find a new book to read in Spanish
2. continue to watch movies in Spanish (M-while ironing F-while cleaning bathroom and bedroom)
C. organ practice
1. each day run through the songs for the next time I play in sacrament meeting
D. attend BYU Ed Week with Denise
1. pour over the catalog when it comes searching for the best classes and enjoy
2. look into picking a theme for classes to attend
E. look into online genealogy classes
1. go to BYU's site and see what they have that might help me with current problems
(II) CAREER DEVELOPMENT
A. take a class this fall to have needed credits to renew my subbing license
1. sign up for graphic design and go
(III) FINANCIAL MANAGEMENT
A. finance lessons
1. go to BYU's site and find what I need
B. is organizing my home considered resource management?
1. make a plan to go room by room
2. first take care of the visual clutter
3. clean out any hidden clutter in cabinets and such
4. donate unneeded things
C. how about wardrobe management?
1. purge what I don't wear
2. make a list of what I need
3. shop at Savers and other thrift stores
(IV) HOME PRODUCTION AND STORAGE
A. helping Glen with the garden and yard work
1. help plant
2. help weed (early mornings)
3. bottle, freeze, or dehydrate
B. 72 hour kits
1. swap out expired items
2. check to see if the "menu" still works
(V) PHYSICAL HEALTH
A. diet changes
1. make a list of changes needed (more milk, yogurt, grains, etc) and make a plan
B. exercise
1. 2 mile walk with Glen 6 days a week or use the gazelle
2. do yoga 3 days a week
(VI) SOCIAL-EMOTIONAL AND SPIRITUAL STRENGTH
A. finish reading the Old Testament by the end of the summer
1. follow reading schedule
B. continue to read the Book of Mormon
1. continue to read with the family
C. read the Ensign from cover to cover each month
1. keep it where it's easily visible
D. "watch" more BYUtv
1. turn it on when I am working at the computer
E. service hours
1. continue to index and record time
F. visit teach
1. contact them at the beginning of the month to see when it's convenient for them and go from there
G. temple
1. attend at least 3 times a month
(VII) FAMILY HISTORY
A. research
1. pick an ancestor and use the resources I have to find more info
B. post to blog and family search
1. remember to post sources
C. organize files
1. go through each file, make sure info is in the computer
D. scrapbook
1. put supplies on the table in the family room so they are accessible
2. check to see which photos still need to be printed out
3. use one sd card per year
E. index
1. index every Sunday
F. display ancestors' photos
1. learn how to save photos to jump drive
2. take photos to be printed for mobile (and family history photo album)
GOALS SUMMER AND FALL 2014
Daily Every few days Weekly Monthly/Projects
current events Spanish practice finance lessons online genealogy class
organ practice read the Ensign monthly gardening take a class this fall
organizing my home watch more BYUtv temple wardrobe management
diet changes service hours index 72 hour kits
Exercise research post to blog and Visit teach
family search
read the Old Testament BYU Ed Week
read the Book of Mormon ancestors' photos
organize files
scrapbook
So, daily I will read my scriptures (personal and family), practice the organ, watch what I eat, exercise, clean a room, and check the news headlines.
Sundays I will index and work on a lesson from an online genealogy class. Plus have family home evening.
Mondays I will work on a finance lesson, listen to the Jon Sanchez radio show, and watch a show in Spanish while I do laundry (whites), iron and clean. I will also do yoga. Monday is clean the living areas day.
Tuesdays and Wednesdays I will do some family history research and post info to my blog and familysearch as needed. On Tuesday I will clean my bedroom and on Wednesday I will clean the office, do yoga, and plan the week's meals.
Thursday is temple and shopping day, plus clean the pantry/laundry room area.
Friday is another day to practice my Spanish while cleaning my bathroom, doing laundry (sheets and towels), and doing yoga.
Saturday is the day to work in the garden as well as do more laundry (clothes), make butter and/or yogurt, and clean the kitchen.
I will fit in my projects (VT, wardrobe, 72 hour kits, and ancestors' photos, etc) around everything else.
Sunday, March 30, 2014
OT reading plan--gearing up for summer goals
So during the last few weeks my summertime goal plan has been trying to formulate in my mind. I had decided on a few things: I wanted to read the Old Testament and thoroughly clean and organize the rooms in my house.
Today, as I was starting to look at reading schedules, I came across a fascinating one where the reading chart is chronologically set up. I read the Old Testament all the way through when I was 18 and I've tried to read it all the way through several times since. I had forgotten that the timeline was switched around and the books weren't in order. I immediately knew that I wanted to read it chronologically.
The link below is a schedule to read, in chronological order, the whole Bible (Old and New Testaments) in a year. The plan is to read about 3-4 chapters a day, and if you start on Jan 1st, you can finish the OT at the end of September. I want to finish the OT before school starts again, so I figured out if I started today and read 2 reading assignments a day, I will be done with the OT six days before school starts, which is August 18th.
I read Genesis 1-7 today and I'm hoping to stick with this. And then I'm guessing I'll continue on and read the New Testament chronologically as well.
http://www.esv.org/assets/pdfs/rp.chronological.pdf
And this link is to a page where the same schedule is used, but you can click on the reading assignments and read them from the New International Version of the Bible:
http://www.biblestudytools.com/bible-reading-plan/chronological.html
And this link gives you 5 reading plans (beginning to end, chronological, historical,...) with many versions to choose from (different texts like the King James version as well as different languages):
http://www.ewordtoday.com/year/
So, I'm pretty excited about that.
Besides organizing my house this summer, I also want to go back to the old goals of eating better, exercising more, working on my family history, etc.
Reading plan for this week (and being Spring Break, it shouldn't be hard to accomplish):
Monday: Genesis 8-11; Job 1-5 (I didn't know that Job lived that early in the world's history!)
Tuesday: Job 6-13
Wednesday: Job 14-20
Thursday: Job 21-28
Friday:Job 29-34
Saturday: Job 35-39
Sunday: Job 40-42 and Genesis 12-15
And of course, next weekend is GENERAL CONFERENCE!!! Saturday and Sunday will be filled with 8 hours + of spiritual messages. Can't wait. I need to come up with a list of questions I want answered...so far the only question on my list is whether it's OK not to attend Young Women's Camp in June.
It's gonna be a good week.
Today, as I was starting to look at reading schedules, I came across a fascinating one where the reading chart is chronologically set up. I read the Old Testament all the way through when I was 18 and I've tried to read it all the way through several times since. I had forgotten that the timeline was switched around and the books weren't in order. I immediately knew that I wanted to read it chronologically.
The link below is a schedule to read, in chronological order, the whole Bible (Old and New Testaments) in a year. The plan is to read about 3-4 chapters a day, and if you start on Jan 1st, you can finish the OT at the end of September. I want to finish the OT before school starts again, so I figured out if I started today and read 2 reading assignments a day, I will be done with the OT six days before school starts, which is August 18th.
I read Genesis 1-7 today and I'm hoping to stick with this. And then I'm guessing I'll continue on and read the New Testament chronologically as well.
http://www.esv.org/assets/pdfs/rp.chronological.pdf
And this link is to a page where the same schedule is used, but you can click on the reading assignments and read them from the New International Version of the Bible:
http://www.biblestudytools.com/bible-reading-plan/chronological.html
And this link gives you 5 reading plans (beginning to end, chronological, historical,...) with many versions to choose from (different texts like the King James version as well as different languages):
http://www.ewordtoday.com/year/
So, I'm pretty excited about that.
Besides organizing my house this summer, I also want to go back to the old goals of eating better, exercising more, working on my family history, etc.
Reading plan for this week (and being Spring Break, it shouldn't be hard to accomplish):
Monday: Genesis 8-11; Job 1-5 (I didn't know that Job lived that early in the world's history!)
Tuesday: Job 6-13
Wednesday: Job 14-20
Thursday: Job 21-28
Friday:Job 29-34
Saturday: Job 35-39
Sunday: Job 40-42 and Genesis 12-15
And of course, next weekend is GENERAL CONFERENCE!!! Saturday and Sunday will be filled with 8 hours + of spiritual messages. Can't wait. I need to come up with a list of questions I want answered...so far the only question on my list is whether it's OK not to attend Young Women's Camp in June.
It's gonna be a good week.
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