Vitamin D Deficiency Hits New Highs?

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This was an interesting topic to research.  Some studies suggested that there is a widespread problem with people who are vitamin D deficient, but other studies did not.  So, how important is vitamin D?  Well it does help with keeping your bones healthy, but again, don’t try to get it from fortified milk, since milk leaches this vitamin and calcium out of your bones.  (Suggestion, take regular vitamin D fortified milk, place a bone in it, leave it there overnight, and see how malleable that bone is in the morning – hint – it’s rather bendy, to say the least.)

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So, what to do?  My suggestion is to eat a vitamin D rich diet by eating the foods that are high in vitamin D.  These foods are: spinach, kale, okra, broccoli, collards, soy beans, white, navy and black beans, pinto beans, chickpeas, mushrooms, almonds, various items made with soy including milk, yogurt, ice cream, tofu and tempeh, and fortified orange juice, rice, soy or almond milks.  You should also make sure that you take vitamin D in pill form.

One of the best ways to get vitamin D is to go outside for 10 minutes without sunscreen on.  That should also help, although keep that time short, as there is the issue of sun cancer.

It’s always preferable to receive your vitamins from your food.  The choices above are all plant based, however there are other foods that also have vitamin D.  I am not recommending them here since they are all linked to cancer and other various diseases.  Personally, I don’t really like kale, so I make sure I get a good amount of vitamin D from other foods such as spinach, broccoli and many of the beans listed above.  I love love love chickpeas!

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https://nutritionfacts.org/video/the-optimal-dose-of-vitamin-d-based-on-natural-levels/

https://www.healthlinkbc.ca/healthlinkbc-files/sources-calcium-vitamin-d

 

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What I Learned from Working-out for 365 Consecutive Days

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One of my goals from 2018 was to work out every day.  There were many days when all I wanted to do was stay in bed.  Of course, once my alarm clock woke me, and I had to get up to shut it off, I usually realized that I had to use the bathroom (thanks to all that water drinking), and it was much easier to just stay up at that point.

So, what did I learn?  It’s dark at 4:30 a.m. for most of the year no matter what the season.  The air at this time of day is fresh, cool and clear.  Also, it’s quiet – unbelievably so.  The birds aren’t up yet and there are no sounds of cars or trucks on the road.  The morning is full of anticipation, promise and magic.

Another lesson – every day there is at least one “new” ache.  Yep, exercise hurts.  Sometimes it’s a knee, but it could be a shoulder, ankle, or something else entirely.  Of course, it could be all these together, plus more aches besides!  Also, when your back spasms, gets pulled, or whatever, drop to the floor, do some back rolls and curls for however long it takes, and just keep going to the best of your ability.  Not moving can be the worst thing you can do.  Of course, this advice is for those usual muscle spasms and pulls, not if you’ve got problems with your spine and vertebrae.

One of the best things you can do is modify.  If you hurt, modify the exercise.  If you feel it’s not hard enough, modify the set to be harder.  On the other side, if you have to, modify the exercise to be easier.  For example, I can’t do planks and t-stands barefoot due to problems with a bone in my left foot.  So, I modify by wearing my shoes.  It doesn’t hurt, and I’m still doing the set.

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Don’t do the same thing every day – it can get boring.  One day I lift weights and walk for cardio.  The next day I work on cardio.  My weight day is about 15 to 20 minutes longer than my cardio day.  Cardio is my favorite since it’s my short day.  I also hate it the most because it’s the hardest work-out as far as endurance, but once I’m done, I feel great!

Another lesson, if you let yourself, you can talk yourself out of anything.  I can’t tell you how many mornings I had to tell myself to shut up!  The endless whining, excuses, etc.  I drove myself insane with negative talk.  The best part though – you can do anything for 15 to 20 minutes, and once you realize it, you can just keep going.  Really, it’s a fact.  Once you get started keep at it to the end.  Nike has it right – “Just do it!”

Am I really fit?  No, but I’m better off than I would have been if I didn’t exercise.  Have I lost all the weight (and fat) that I wanted to?  No, but I’ve gotten more muscular, more flexible and more toned.  Is there room for improvement?  Always.  So, at the end of the year my major takeaway has been discipline.  It takes a lot of effort to fight your own negativity and keep going.  Working out has gotten to be a habit.  It’s just something I do.  No matter what time I go to bed, I’m up by 6:00 a.m. at the latest.  I can’t believe that I actually think that 6:00 is late.  After 365+ days, I have no intention of stopping – just look at the amount of days I’ve already proved that I can do this thing!

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2018 Goals in Review

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As 2018 draws to a close, I thought that I’d review some of the goals that I made almost a year ago.  The accomplishment that I’m most proud of is my fitness goals.  I’ve worked-out every morning this year, and I’ve walked 960 miles.  Next year I intend to build on what I’ve done and improve my fitness level.

My organization skills are still in need refining.  I did follow through on my menu planning more weeks than I didn’t, so at least that wasn’t a total wash.  My general organization has a long way to go, so it wasn’t a complete success.  Also, my fiction writing took second fiddle to my crazy daily haiku writing.  Now that the year is over, I won’t be doing that again.  I am glad that I pushed myself into writing a daily haiku, it forced me to write when I didn’t want to, and absolutely made me be creative when I simply “wasn’t feeling it”.

The other rather big thing that I wanted to finish this year was getting my business off the ground.  That is the one big thing that I didn’t accomplish.  I have been reading and studying various books, etc., but it was just a failure.  That being said, I have no excuse other than no confidence in myself – something I’ve been working on with my affirmations.  I wrote about how important I feel affirmations are, and they have been starting to work for me after all this time of saying them daily.

So, how did you do on your goals?  Let me know in the comments below.  I look forward to sharing my goals for 2019 soon.  Hopefully we will encourage each other!

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Go and Vote

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Vote for what you believe.  Don’t stay home..get out and let your voice be heard!

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October Review & November Goals

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One of the goals I wanted to accomplish in October was to de-clutter.  While I have done some of that, there is a more that needs to be done.  I’ve written creatively, but most of that has to do with my daily haiku project.  I did manage to finish one 600-word story, so kudos to me.  Unfortunately, working on my reading and studying for my business kind of went off the rails – no excuses… oh, believe me I have excuses, but seriously, no excuses.  On the positive side I’ve worked out daily, so another goal accomplished – yay me!

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Goals for November:

  1. De-clutter dining room and living room.
  2. One hour per day writing creatively.
  3. Get Christmas gifts – no more of that running around like a lunatic in December.
  4. Weekly menu planning.
  5. Work on School and Website.
  6. Work-out daily.

Have you made a list of your goals for the month?  Let me know in the comments below and we can encourage each other over the course of this month.

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Repairing the World

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Last weekend I watched the wonderful documentary on Fred Rogers, Won’t You Be My Neighbor? (which I suggest that you watch also, since Fred Rogers was an extraordinary man).  While I was watching it, some of the words mentioned in regard to the mess that’s the U.S. right now were “Tikkun Olam” which I’d never heard of before.  The words were referenced with regard to the question ‘what can we do to help ourselves and the world right now’?  The response was “repair the world”.  I’m leaving a link below that better explains the background and original meaning of these words, but also emphasizes that the meaning that is usually associated with these words has to do with repairing the world by means of social justice and human responsibility toward fixing what is wrong with the world.

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While changing the entire world is a huge task, and one that most of us are unable to achieve, after watching Won’t You Be My Neighbor? I was struck by how much each one of us can change the world.  How, you might ask?  By changing the world we live in.  Of course, we can sign petitions, march in protest, vote and give money to causes that resonate with us.  We should do all that.  But there are also direct actions that we can take.  We can declutter and make our homes as peaceful as we can.  We can also work at a soup kitchen.  These actions aren’t either/or, remember.  We can treat everyone we see with kindness.  And, for those of us who have limited money, it can be the most direct way of repairing the world.  I hope that I can manage to create a better world right where I am.  Hope you are inspired to do the same.

 https://www.myjewishlearning.com/article/tikkun-olam-repairing-the-world/

 

Don’t Be Silent

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It’s important to speak out when there are injustices being committed.  Right now, in the U.S. there are forces gathered against many of our rights as citizens.  Not only are we treating asylum seekers as criminals, but we are allowing the murder of unarmed civilians be overly aggressive police.  Racism and bigotry are running rampant, and an entire gender is being told to “sit down and shut up”.

Who are the perpetrators of this?   For the most part it is angry white men.  Whether they identify as “incel”, white supremacist, or simply Republican, the message is always the same.  Whatever it is that they want, it’s so much more important than what you want/need.  The rest of us, and yes, there are more of us than them, are being divided by race, gender and sexual orientation.  It’s time to join hands and stand together.

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If you believe in “liberty and justice for all”, do whatever you can with what you have.  Sign petitions; write your congressperson; register to vote (if you haven’t done so); join a protest/march; give a donation to an organization that follows your own morals.  Do what you can.  But most importantly, do not be silent!

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