WOMEN AGES 50+ FOR SEPTEMBER 2024

bwcetc

Lanette ... wanted to add that my husband has several issues with his back that cause sciatica pain. When that pain is at its worst, he takes 600-800mg of Advil every 4-6 hours ... again, with his doctor's approval. He' trying to delay his 4th back surgery.

1948CWB

Lanette ~ I have been taking naproxen sodium+tylenol for my knee pain. The dr. gave me a prescription for percocet but I only took 4 or 5 because the naproxen/tylenol does much better. Now I am trying not to take anything since a lot of my pain has subsided. And, because I drink Chardonnay every evening, I know that the pain meds are not good for my liver.

Went to PT yesterday and the knee bending was up to 119. The goal is 120. Hoping tomorrow will be my last day. I am really tired of having to go to all the appointments. I found my Silver Sneakers ID this morning and may try to go to one of the gyms that accept it (it is free through my Health Insurance). Would love to lose about 10 lbs.

Carol in GA

kevrit

Yesterday’s dinner was leftovers. See if you can figure out what I had!


RVRita in Roswell

kevrit

Machka9 wrote: »

kevrit wrote: »

This week’s pre-diabetes class is on Stress and how it affects our health and weight. In spoiler:

Overview
Session 14: Stress
The goal of this session is to help you understand how stress can affect your weight and health. You will learn the role stress can play in weight gain and how it can affect your eating habits. By the end of the session, you will know how to manage stress in a healthy way.
Stress
Stress is a mental or emotional strain that results from tough or demanding situations. It is a part of life and everyone handles stress in different ways. Stress does not always have to be bad, even positive events can cause feelings of stress or being overwhelmed.
How Stress Affects Our Bodies
1

Cortisol is often called the "stress hormone". Too much of this hormone can be released into your body when you feel physical or mental stress. Studies have shown that stress and high levels of cortisol can cause extra fat to deposit in the stomach area. This extra fat has been strongly connected to developing heart disease, which includes heart attacks and strokes.
Stress Habits
When you are under stress, there's an urge to do something (think of the fight or flight mode).
Sometimes eating becomes the activity that relieves stress. It's easy to do and it's comforting. One way that you may respond to feeling stressed or having more cortisol is to crave sugar. When you feel stressed, the stress hormone can give you a signal to eat sugary or starchy foods. Once you eat these types of foods, you quickly learn that it is comforting. If you are not paying attention, you may repeat that behavior whenever you feel stressed.
❖ See Handout: Creating a Stress Journal
✓ Skill Building Activity: Journaling Your Causes of Stress (your coach will lead you through this activity)
Track Your Stress Level
2

If you are not already doing so, begin tracking your stress level via the app or website. This will help you to see when you are feeling more stressed. You will also be able to note what types of foods you ate on a more stressful day.
➢ To track stress on the mobile app:
● Tap the blue plus sign icon
● Tap Add Stress
● Select your stress rating, Low (1) to High (5)
● Tap SUBMIT
➢ To track stress on the website:
● Click on the Timeline button
● Click on Add Stress Level
● Rate your stress from Low (1) to High (5)
● Answer Yes or No if you have you done a
stress reducing activity for the day
Fighting Stress
When you take the time to pay attention to stress, you can learn how to prevent it. Sometimes, stress can’t be prevented. That is when you work your best to relieve stress. Different things work for different people when it comes to stress. For some regular exercise works well, for others deep breathing is the key. The goal is for you to find what works best for you. The chart below provides several options for both avoiding stress and relieving it.
3

Spot the Warning Signs of Stress
➢ Anxiety, feeling irritable, and muscle tension.
Practice Relaxation Skills
➢ Yoga, stretching, massage, deep breathing, or meditation.
Find Rewarding Activities that are Not Related to Food
➢ Journaling, enjoying the sunshine outdoors, or watching a funny movie.
Engage in Regular Physical Activity
➢ Exercise can decrease the “stress hormone” & trigger the release of “happy” chemicals that relieve pain & improve mood.
Seek Help from Supportive Friends & Family
➢ Ask for help, it may be hard but when you open up you may find your closest friends or family struggle with stress & have tips for you.
Plan Ahead
➢ Schedules & lists can help keep you more organized.
Use Problem-Solving Techniques
➢ Managing your stress can help you lose weight and maintain a healthy weight long term.
➢ Use the problem solving skills you learned in Session 8.
❖ See Handout: Ways to Fight Stress Part 1 & 2
✓ Skill Building Activity: Deep Breathing (your coach will lead you through this activity)
4

Summary
Stress can affect your weight and your overall health. Using the tips you have learned in this session, you can prevent some stress. You can also deal with your stress in a healthier way. Remember that you may have to practice new stress reducing activities several times before they feel as good as the old unhealthy ways of coping with stress. Give it time. Be sure to reach out to your coach for support as needed.
Activities
□ Start tracking your stress level on the app or website if you have not already begun to do so.
□ After you have tracked stress levels, take a look back at your meals to see what foods you may have eaten on a more stressful day. Ask yourself these questions and discuss them with your coach:
Keep Moving
Incorporate a daily stress reducing activity like a walk, light stretching or yoga. This will add more movement to your day, while also lowering your stress level.
5

➢ Have you eaten more or less?
➢ Do you eat a certain type of food when you are
more stressed?
□ Do one stress reducing activity each day this week.
□ Goal setting: Work with your coach to determine one stress reducing activity that you feel will help you the most. Example: I will take a walk around the office when I am feeling stressed instead of reaching for a sugary snack.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ______________________________
Discussion/Questions
□ Share some of your daily stressors in the discussion group and ask what other group members may struggle with.
□ Share a tip that has helped you reduce stress in the group discussion.
□ Ask group members if they have any tips or suggestions for stress relief that you can use at work, home, school, etc.
6

“The greatest weapon against stress is our ability to choose one thought over another.” -William James
7

Creating a Stress Journal
􏰀 A stress journal is a great way to recognize the cause of your stress.
􏰀 If you continue with the journal, you will be able to identify patterns and common themes.
􏰀 This information will be useful because you can come up with a way to prevent or combat the common stressors in your life.
Here Are Some Questions to Ask Yourself!
1. What is the cause of my stress?
􏰀​Work, finances or family 2. How did I feel physically?
​􏰀​Heart racing, stomach pains or shortness of breath 3. How did I feel emotionally?
​􏰀​Angry, sad or scared
4. How did I react?
​􏰀​Eat candy, go on a jog or call a friend

Ways to Fight Stress, Part 1
Practice Relaxing
● Yoga, stretching, massage, and meditation are great de-stressors.
Breathe
● Take a deep breath in for 4 counts, hold your breath for 7 counts, and breathe out loudly and slowly for 4 counts.
Engage in regular physical activity
● It can help decrease stress hormones and release “happy” chemicals in the body.
Find rewarding activities unrelated to food
● Read a book, call a friend, work in your garden, or take up a new hobby.
Listen to music
● A string of songs that put a smile on your face can turn your mood around.
Learn to say “no”!
● You don’t have to participate in every event, group or activity, especially if they add stress instead of enjoyment.
Get adequate sleep
● 7-9 hours of sleep is recommended.

Ways to Fight Stress, Part 2
Get a massage
● Foot massages can be especially wonderful. Take a soothing bubble bath or shower
● Feel the warmth!
Go out for an evening of dancing
● Dancing can be freeing. Tense and relax your hand
● Feel the tension leaving your body. Laugh!
● Enjoy an old favorite sitcom or a funny YouTube video. Take some punches at a punching bag or pillow
● Most gyms have punching bags. Get your hands dirty
● Gardening is a great de-stressor. Enjoy warm herbal tea
● Try a cup of peppermint tea.
Go for a brisk walk with your friend or your dog
● Furry friends can be great company.
Scream!
● You will feel better once you let it out! (A car is a great place to contain the noise or into a pillow!

I use a different app to track stress. I’ve not been very good about it. It seems I’m in a depression along with my anxiety right now due to my mom, Brownie, and DH is sick so been miserable too. This class was needed this week!

RVRita in Roswell

On a scale of 1 to 5, I'm probably always at a 3 ... until something more stressful comes along at work or at home, just about every day.

Recently I’ve realised that doctors, researchers etc. are very good at pointing out the negative effects of stress, but they tend to be vague on the solutions. These things may help ... see list in spoiler.

So I have been asking myself what actually does help me.

The number one thing that helps me is dealing with whatever is causing the extra stress:
Deadline at work ... put in the time and finish.
Something going wrong at work ... solve it, but I might need to exercise with this type of stress too.
Job hunting ... update the CV and review the interview questions and answers.
Moving house ... spend as much time as possible packing, loading, moving, etc.
Coursework ... clear the next few evenings and get it done.

If I am feeling anxiety or if I need to think something through, that's where exercise really helps.

I figure relaxation can come later as a celebration.

What types of do you all have and what genuinely works for you?


Machka in Australia = Aus = Oz

Exercising works best for me. I feel good after a long walk, yoga, or other workout. I’m back to it, so stress and depression not so bad today. Doing a hobby helps too. I don’t find meditation to work, however the controlled breathing helps me in the moment.

RVRita in Roswell

kevrit

No NSAIDs for me. Make my stomach bleed, and bad for my kidneys. We go Thursday to go over our bloodwork, I’m anxious to see what the change in diet has done for/to me! DH finally got over whatever he had and is in a much better mood. I will call and check up on my mom today. Had to skip yesterday, I needed to get my stress/depression under control. I’m good today.

Today is: Remember TV Dinners??



RVRita in Roswell

pipcd34

667667

Vickil57

grandmallie

Afternoon friends
Im a bit sore,but nothing I can't handle and no cuts and scrapes
Went to the APRN today..ive been super tired and feeling fatigued ,and so bloodwork was issued but bottom line is,im not eating enough,ang getting enough protein.
Im not big on cooking and quick and easy is best ,any ideas im supposed to have between 1200- 1400 a day 40 of protein
Since June when I saw her last I have lost 30 lbs 😁
That made me extremely happy..I was 220 when I saw her last and im 190 now.

1948CWB

Allie ~ Very good on the weight loss! You might try some high protein shakes. I got a case of the chocolate ones from Sam's Club and they have 30 grams of protein and are only 160 Calories.

Carol in GA

LisaInArkansas

Allie - Congratulations on losing 30 pounds! So proud of you and pleased for you...Advice on protein while keeping calories low - always eat protein first, then vegetables and/or carbs. Frigo Light Cheese Sticks are 50 calories each and 7 g of protein. They're a lifesaver for me, because they're also so filling. Three of those (and two lactase chews 😀) plus five saltines is 210 calories, 21 grams of protein, and keeps me satisfield and keeps me going for hours. There is no breakfast meat worth eating when you're keeping calories low except ham.

Later, babies...
Love,
Lisa in AR

cityjaneLondon

Bea pick up went well. She walked all the way home, in a chilly wind, in just a t shirt. She just said she wasn't cold.
She played a bit of Scrabble with John, then was starting on her pesto pasta when my son came to collect her. She shoved a bit more down but had to rush it. John makes a drink he calls 'Magic Potion', which is composed of various kinds of French 'sirops' and fizzy water. She had two of those.

We had posh fish fingers, in bread (me pitta, John toast) with lots of salad. John had mayonnaise, and I had yoghurt and Peri Peri. It was unexpectedly delicious. Nice to find another easy meal for when we are time and energy pushed. They are real cod fillet, not processed.

Watching recorded 'Grace' tonight. A detective series set in Brighton. It can be very annoying. Based on the books by Perer James. I have read them all, but got very tired of stupid plots. The lead actor isn't quite right, I think.

Love Heather UK xxxxxxxx

pipcd34

Stats for the day-

Walk w/family- 2hrs 4min 19sec, 78elev, 2.93ap, 82ahr, 98mhr, 6.12mi= 572c
Strava app- 742c
Walk home to gym- 11.28min, 2.83ap, .53mi= 54c
Strava app- 65c
Treadmill jog- 31.11min, 146spm, 144ahr, 168mhr, 5.7sp for 2.1mi, 6.7sp for .90mi, 7.0sp for .10mi, 10.03min mi, 5k= 330c
Walk gym to home- 11.15min, 2.66ap, .53mi= 67c
Strava app- 65c

Total cal 1023

Well, back home. The MS ride was this last weekend and it was the first time since I’ve been doing it that I actually didn’t ride it on the day of… I was going to do the 60 when I got home but I noticed that the mile logging has been shut down so, I guess I won’t be doing it. I still ended up in 9th place overall and first place for women. Donations are still being accepted for the next 60 days. Now that the actual ride is over, I don’t have to rack up more miles. On to the 1/2 marathon training for November. I haven’t been running really so I gotta get on the horse, today was my first run in awhile, I did okay, just a little over a 10 minute mile which was surprising, legs felt good.

Most half marathon training plans are 10–16 weeks in length and assume you have built a base of 10–15 miles per week. I have about 7 weeks til the run, so I’ll have to be aggressive.

668668

grandmallie

Ok so ive tried 3 times to post..and I give up for right now lol 😆

dlfk202000

SophieRosieMom wrote: »

Debbie - you sure had a busy (and productive!) weekend at your mom's. Sorry to hear about Neko - your house seems to be a magnet for stray cats - or are there just that many in the neighborhood?

And I dropped my old kitty off at the Vet's this morning, didn't stick around. They had a 3:00 time open this afternoon where I could have been with her, but I didn't want her to be in pain any longer. I knew this way the Vet could work her in before lunch. I'm having her cremated, some day I'll find a place for her, Sophie, DH and the ashes of a couple of our favorite dogs we had tucked away. Probably on the ridge at T's, overlooking the valley with a view of Mt. Rainier. Maybe I'll be mixed in there too. I'll let T figure it out, because at that stage I won't be picky!

Allie - ouch! Glad that gentleman helped you back on your feet.

Collette coming tomorrow so I'm picking things up, cleaning off counters, etc. She gets to do the hard work.

Lanette
SW WA State

thanks.
Neko and Miso I have buried in the corner of our front yard. At mom' and dad's we have a little fenced area where family is buried- mom's sister, sisters husband and son and now dad and my sisters fiance plus mom's dog and sister's dog. Mom has asked to be buried there too. It is under the magnolia tree with little statues for each person.

One reason so many cats show up here is because dh always has a LOT of food out for them- dry, canned, chicken, all the time(minimum of twice a day plus dry food always available) The cats know there is food here, so do the raccoons. There are some that are now living under our house(it is illegal for us to trap and relocate-have to pay a company to do it-hoping they move on soon. The neighbor who has access to that side of the house-property line is the side of the house- is supposed to cover the whole after dark when they are not under the house but hasn't done it yet)- they were in the front hard making a mess last night. All four of our pots with solar fountains in them were a muddy mess-one the fountain was on the lawn with the foam around it chewed up(they have done this before)

grandmallie

All I had today was a protein shake this morning.. and water the rest of the day..just wasn't feeling great..
Tomorrow should be better.
Im shopping for Doris in the morning, and then picking up Alfie..he has been enjoying the life of Riley over at Tom and Elena's lol
Ive been sleeping with the window open..love hearing the crickets at night and the cooler temps.

As you can see,Ive had a little lovebug snuggling with me today..
Should hear back from Alex tomorrow on the bloodwork,and will probably need to see a ENT about the polyp

OregonMother

Rita -- is that bacon wrapped jalapeno?

Debbie -- do your neighbors complain about the number of cats you have? I assume the outdoor cats end up hanging around in their yards as well as yours?

Long work day today, then going out for dinner tonight with my daughter, her partner, and her partner's parents.

Much love.

Flea
Willamette Valley OR

exermom

After work had the appt with the eye MD, all’s fine and I’m to see her in 6 months. Then we cut the weeds (grass). The plan for tomorrow is that I’ll do a spinning workout, go to WalMart, then we’ll put down weed killer. Just came back from my walk around the neighborhood. Planning to watch the debate – should be interesting

Debbie – I’m so sorry, BTDT, it’s hard, I know

Lanette – so sorry for your loss, too. How’s son holding up? I took prednisone when I had the sciatica problem.

Lisa – so sorry you “almost” fell but glad it was just an “almost”. I agree, cats ARE great stress relievers

Allie – great job on the weight loss! Keep it up

Lisa – the only problem with ham is that it’s so high in sodium. Well, can’t win for losing

Better post so I can pop some popcorn, get ready for bed, then watch the debate.

Michele NC

pipcd34

669669

dlfk202000

OregonMother wrote: »

Rita -- is that bacon wrapped jalapeno?

Debbie -- do your neighbors complain about the number of cats you have? I assume the outdoor cats end up hanging around in their yards as well as yours?

Long work day today, then going out for dinner tonight with my daughter, her partner, and her partner's parents.

Much love.

Flea
Willamette Valley OR

There are only three that are strays that are in the yard. The others are all inside only(except for when they are in their catio )
once in a while another will come by for a while but leaves.
Only one neighbor complained about our one cat(the one that died yesterday) and the old momma cat who is now, because of his threats, is an indoor only cat.
Neko was the only one of ours that got to go outside during the day- he was too stressed to be in the house all the time after we brought in the third cat. Winter time he stayed inside the whole time.

Snowflake1968

Machka - the stress I was under at my previous employment wasn’t so easy to get rid of. I wanted to stay there until I retired, I loved everything about it except the one person. I tried to outlast her but in the end realized I just had to take care of myself physically while also protecting us financially.
I listen to music and try to get outside when I’m stressed.

Barbara - that would be good for Joe. I think too many men just become introverts.

Lanette - Have you looked at your chairs and sitting habits? I have a little pillow behind my back and I make sure I sit as straight as possible if my hips or back start hurting. I am finding all of my sitting at work is being bothersome.

Carol - You’re so close!

Rita - Glad you are having a better day today.

Allie - That is a lot of weight in a short time, no wonder you’re tired! That took some discipline.

Debbie - there is an acquaintance on my FB that feeds raccoons, skunks, whatever decides to visit. His house is probably 1.5-2 Million so you can imagine the neighbours reaction to this.

I expected a guy to come give a quote last night and tonight. He didn’t show.

Tracey in Edmonton