November 9
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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My plan today was to discuss ways to boost our immune system. Some of us are headed into prime cold and flu season, and with Covid still very much in the picture, a strong immune system is more important than ever. Please note this post is not me advocating to do these things instead of getting a vaccine, but rather as part of developing a healthy, smart lifestyle to promote good health.
The irony is that just days ago, I received an email from my health care provider about this very subject. I opened it thinking I’d read “oh yes, this combination of vitamins and minerals is recommended” but instead it basically said, “eat right, get enough sleep, and exercise. Stop thinking vitamins are the answer.”
So…..I can’t help it, I’m still popping vitamins, PresserVision to be exact as recommended by my optometrist, but I did find this on the Harvard Health website. Funny how so much of this lines up with what we discuss here on the UAC. The actual article is lengthy and can be found here: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
but here are a couple excerpts for your reading pleasure.
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.
Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.
Diet and your immune system
Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans.
There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.
So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.6 -
Yes x 3, 2 passes used6
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Tuesday Nov 9
Exercise: Yes 30 minute dog walk
Calories under: Yes
Tracked all: Yes
(1/3 pass days used so far)4 -
9th Nov 2021
*Quick walk carrying bub on the beach and quick stretch wen I remembered in the shower lol!
* Under calories, went out for a beautiful brunch with bub and hubs. Skipped breakfast and had a light dinner so that I could hve a yummy burger and dessert.
* Tracked every BLT
* Didn't monitor sugars today... not sure if i went over
* 1 pass used 4th Nov
Another timely topic @biketheworld I wonder sometimes if u guys read my mind! I literally pulled out my vitimans just before reading this. Lol! I am keen to buy a probiotic but I promised myself I will only but them once I hve finished all the vitimans I hve. Lol!
I try to do all the right things for my immunity that I mentioned above. However sugar, salt intake and sleep are my areas for improvement.
Night guy's! Xo7 -
@snowshoe072 have you got your new rower set up yet? How do you like it? I've been thinking of getting one, but hubby says I cannot buy another piece of exercise equipment until AFTER we move! (which is no where even on the horizon yet!!!!! Hmph.)
Lol. 5 -
Did I exercise for at least 20 minutes? Yes, 45 minute dog walk! ✅
Did I stay within my calorie budget for the day? Yes, no problem! ✅
Did I keep track of everything I ate and drank? Yes. ✅
2/3 passes used so far. 😫6 -
November 9
Nope all around. Zero, zilch and a nada for good measure. Couch potato whizzed right by me earlier leaving me in it's dust.
I'm a stickler for having a quality multivitamin since 2014 when I was ordered to get 1000 IU Vitamin D as well as Fish Oil and a daily low dose aspirin for life. I don't take fish oil supplements any more though as I try to eat a serving of fatty fish nearly every day in the form of wild caught sockeye salmon or herring. I went that route to be more selective in the quality of the fats I was getting, particularly around the Omega-3 to Omega-6 ratios (it's also why I use coconut butter instead of canned coconut milk, etc. as well as use Tahini to round it out).
But as @biketheworld mentioned, a vitamin and even eating the right foods is not enough to keep your immune system at the top of its game. I was taking my vitamins and eating those foods in 2019-2020 when I was otherwise letting go of taking care of myself. I don't care for what many consider "regular crappy unhealthy food" any more, so even while doing no exercise, gaining weight, drinking excessively and overeating, I still ate the same foods basically, but did allow for some more chocolate and Skittles (evil little things my daughter can't live without).
I got sick more in those 2 years than in the several few years prior, combined. My allergies returned. An auto-immune condition that I had convinced myself had been brought under control came back with a terrible vengeance resulting in the need for the surgery that has me laid up currently.
Since bringing my food portions back in line, losing weight and exercising again, my immune system has bounced back very well. I have not fell ill once since getting back into it, and even managed to tame that condition, but still required the surgery, of course, from the damage done.
So that's my take on it. Seems in line with the info provided. I just like learning things the hard way too often because I'm just so gosh darned smart I can get away with anything, right? 🤣
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9 June
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
pass days used:0
I like this topic @biketheworld and am enjoying reading the inputs on it.
My only input on this because I don't have first hand knowledge is did you know that you should not take BIOTIN within 3 days of getting blood work done. Esp thyroid. I have been taking it for years and all of a sudden signs popped up at the lab location. I asked my endo because for years I have been taking it. I mean who thinks that supplements are going to effect bloodwork? Esp non fasting? She said that it gives you low readings so it makes it look like your thyroid is doing better than it is for T3 test.6 -
Date: November 9th
Exercised?: Yes. 20 minute walk and 9 push-ups for the date. Not grinding away as hard right now, unfortunately, though I’m getting back on track tomorrow!
Calories?: Yes.
Tracked?: Yes.
(Pass days used: 1/3)6 -
A timely reminder @biketheworld , and interesting that the note from your medical centre was all about lifestyle.
I have had a COVID booster jab and my flu jab but I definitely believe that all round healthy eating and exercise/activity is key.
I don't have any prescription meds except a calcium supplement (osteopenea diagnosis a few years ago). I take an over the counter supplement for my eyes on the recommendation of my optician, as my mother has macular degeneration.
I did get a nasty cold that lingered for nearly 2 weeks a while back but I'm generally very well.
So, today I travelled up to my DIL for a couple of days. The children are having a really difficult time.
I got a bike ride in before I left home, so exercise done. I had my usual breakfast and lunch, then I cooked dinner for all of us so tracking was easy and calories were under.
3 yeses, no pass days yet.7 -
✅ - Exercise 20+ Minutes:
105 minutes, aerobics; long walk with DH in our local park enjoying the autumn colour.; body weight circuits
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
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@biketheworld a great topic! I want to stay healthy this winter, not least because when I'm under the weather, I crave sugar.
Healthy lifestyle has to be key - one area I've been reading about is our gut microbiome...eating a wide variety of fruit and veg isn't just about vitamins, it helps keep this super essential part of us alive and well - which appears to contribute enormously to our immune system. After my pretty horrific 10 days of diarrhea post covid, I took some advice and now take daily a probiotic, plus I drink kefir most days. I've no way of knowing if this has helped me or not, but I am feeling better and I'm hoping it is keeping me healthy! And I have a vitamin D spray now too, since we don't get an awful lot of sun around here from October to April.
I've also started making use of the sauna ay my gym, apparently taking saunas and cold showers are also good for immunity. Plus, it's so relaxing! You can't look at your phone, or even move much, I think it's actually very good for me just to stop and be still if nothing else.
Today was good - exercise was 30 minutes of yoga, 20 minute dog walk, 25 minute swim, Tracked and stayed under calories.
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Yes x 3.3
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@Mrs_Hoffer i have not yet received it is in transit I hope it’s not sitting on a cargo ship!! I will let you know as soon as it arrives it’s a magnetic 16 various tensions rower that is foldable for easier storage although I think I have a permanent home for it I will keep you posted.0
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All three done walked did kettlebell work and meditated.
I also took a multi vitamin in the past but no longer do so I only use a psyllium for a low cholesterol control, astragalus and elderberry for colds and flu like issues along with vit D. I think we are better served by real food outdoor exercise and a good nights sleep and some occasional beer or wine. Sometimes we place to much faith in a pill when real food is our friend. Nice topic for today as they gave the flu shot a work… not me😊2 -
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Rest day - but lots of cleaning, disassembling furniture, moving exercise equipment (treadmill, bike, rower, weights) into a new room, etc. I also plan on doing some yoga before bed.
I hope to keep my running up during the winter months. I usually trade runs in for classes at the gym and loose a lot of distance, having to get my mileage back up in the spring. Perhaps this winter I can keep my mileage where I am and build upon it in the spring.7 -
Exercise: Yes, for 1 hour. Including the fact I pushed myself on weights (bench pressed with dumbbells, 20# in each hand).
Logged, yes. Just finished.
Under calories, yes.
Passes - 0
I think this is the first time in many years, including when I ran 6 miles a day, and usually stayed around a size 2 to 4, that I haven't touched the Halloween candy. We don't get trick or treaters, but hubby bought it for the grands (he doesn't touch the stuff). He said we could give it away if I wanted. It was a huge Costco bag of chocolates, some of my favorites but I said no, and I really don't want it, partly because my calories are low enough, and because I'm checking in here, and I don't want to take my passes yet. When I do take them, it is going to be because of my son's fantastic cooking and not some cheap chocolates.9 -
Not gonna lie - that made me laugh because this describes me PERFECTLY. I'm always impressed how well you understand what you need to do and why you need to do it. Kudos to you!WhatMeRunning wrote: »I just like learning things the hard way too often because I'm just so gosh darned smart I can get away with anything, right?
OK - so I marched right over to my vitamin bottles to read how much Biotin they have - because I've had some whacky thyroid tests the past couple years. But the content is minimal on the multi-vitamin and nonexistent on the PresserVision.SummerSkier wrote: »My only input on this because I don't have first hand knowledge is did you know that you should not take BIOTIN within 3 days of getting blood work done. Esp thyroid. I have been taking it for years and all of a sudden signs popped up at the lab location. I asked my endo because for years I have been taking it. I mean who thinks that supplements are going to effect bloodwork? Esp non fasting? She said that it gives you low readings so it makes it look like your thyroid is doing better than it is for T3 test.
I had a bone scan a couple years ago and as a result I also take a once-a-week pill for osteopenea. The worst part about it is that I have to wait 30 minutes before I can drink coffee after taking that pill and my gosh you'd think it was going to kill me!lesdarts180 wrote: »I don't have any prescription meds except a calcium supplement (osteopenea diagnosis a few years ago). I take an over the counter supplement for my eyes on the recommendation of my optician, as my mother has macular degeneration.
So, today I travelled up to my DIL for a couple of days. The children are having a really difficult time.
I'm also exactly with you on the macular degeneration - my mom had it so my optician suggested the PresserVision vitamins, which she also took.
Are the children struggling because they miss their dad? It's good of you to help - and I'm sure heartbreaking for you as well.Katiecan2021 wrote: »Healthy lifestyle has to be key - one area I've been reading about is our gut microbiome...eating a wide variety of fruit and veg isn't just about vitamins, it helps keep this super essential part of us alive and well - which appears to contribute enormously to our immune system. After my pretty horrific 10 days of diarrhea post covid, I took some advice and now take daily a probiotic, plus I drink kefir most days. I've no way of knowing if this has helped me or not, but I am feeling better and I'm hoping it is keeping me healthy! And I have a vitamin D spray now too, since we don't get an awful lot of sun around here from October to April.
I've also started making use of the sauna ay my gym, apparently taking saunas and cold showers are also good for immunity. Plus, it's so relaxing! You can't look at your phone, or even move much, I think it's actually very good for me just to stop and be still if nothing else.
I keep seeing kefir but don't know much about it. You've prompted me to do a little research.snowshoe072 wrote: »@Mrs_Hoffer i have not yet received it is in transit I hope it’s not sitting on a cargo ship!! I will let you know as soon as it arrives it’s a magnetic 16 various tensions rower that is foldable for easier storage although I think I have a permanent home for it I will keep you posted.
So - several months ago I was waiting for an order - I don't even remember what it was. I was tracking it, it was on a truck, and then the tracking stopped and I couldn't get an update. Well, that was right when some big storm had gone through the south and everytime the news showed trucks laying on their side with contents strewn everywhere, I'd think "yep, my stuff is probably on that truck right there."
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November 9, 2021
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain/work on this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (7 days "nuts" free)
Within Sugar macro today? No (6 days)
Pass day 1/3 (this is for accountability to myself and my records).3 -
Yes, yes and yes
I think my biggest line of defense has always been daily walking. I do take various supplements but can be inconsistent in what I take. I think this is okay and that it likely averages out over time. This year I have added probiotics to my diet which I find interesting.
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Exercise:
Tracking: Calories: 3 -
Week 1 11/9
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
Used #1 pass
Left 2 passes
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November goals
- Miracle Morning daily. **
- yoga and strength training at least 3x weekly (Strength training WILL happen this month) **
- TRY having ZERO pass days (It’s NOT GOING to happen this month)
- No LNS daily, ONLY fruits **
- Daily journaling **5 -
November 9
✅ Exercise - workout video
✅ Calories
✅ Tracked
0 Pass Days Used6 -
@biketheworld Interesting post, thnx for sharing.
Pass day 3 for me. Not terribly bad, just hungry today and gave in to it. Plus I'm a bit addicted to sugar; eating far too many ginger candies. Tomorrow I will eat apples and clementines when I feel like a sweet. I need to force myself to lay off those ginger candies.7 -
Nov 9
✅✅✅
Pass Days Used: 1
Exercise today was 15 mins yoga, crunches (25), planks (60 sec), dumbbells, 10 counter pushups, 40 mins walking, and 60 mins giving a massage! Whew!
Doctors will sometimes tell patients to stop taking their vitamin supplements 3-5 days prior to a major surgery because some vitamins will thin your blood, which can lead to excess 'bleeding' which isn't good when undergoing a major surgery. I found that out personally a few years ago when I went in for my hysterectomy, and again recently with my appendectomy (they asked, even though it was done laprascopically).5 -
November 9, 2021
Did I exercise for at least 20 minutes? Yes - 24 minutes of Pahla B September Day 2 cardio with weights
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Made a spicy bean soup with corn and chicken for dinner. It was yummy.6 -
yes x 35
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9th November
3 x Yes4 -
Exercise:
Three separate 20+ minutes on my walking game for a total of 10,315 steps on the day. (needed just over half the exercise calories the fitbit "credited me with" to break even - hence the third session just to increase the buffer zone by a bit.
Logged: EVERYthing ... which is why I knew I wanted more than 30 cals clearance between intake and fitbit credits.
Under goal: thanks to exercise buffer, would have been juuuuuuuust under - but with extra exercise, increased the "calories untouched" to just over 100.
Drs orders I have a multi-vitamin and calcium+VitD supplements. Basic "aging female needing extra calcium to support bone density" situation. In general I do most of the "recommended healthy living" points on the list ... but should probably eat more veggies than I do.5 -
@mshawski - I really like the new ring. I meant to tell you that you inspired me to also use a new ring as incentive. I bought this ring on vacation in September with the idea that I would wear it when I hit 185. However, I’ve changed it to 190 since I’ve struggled to get below 195. This morning I was 194.6. I’d like to wear the ring on Christmas.
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