Quest for better health: water aerobics

We all know that exercise is important and beneficial.  We all know that exercise is important to our overall health and has been found to reduce cholesterol, high BP, and to prevent heart disease.  I have struggled over the last few years, with erythromelalgia it is difficult to do any form of exercise without enduring a great deal of pain. 
I posted a little about EM here and  here.

So, I have THOUGHT about exercise and even did some research - but I have not REALLY exercised in several years... sigh

That all changed this week!  On Monday, I signed up and started an Aqua Aerobics class - I know that many think this type of exercise is only for pregnant, arthritic or the very elderly, well I can tell you from personal experience - THAT AIN'T SO!

I started out on Monday with little to no idea as to what I was in for.  The class begins with a fairly simple 10 - 15 minute warm up. Followed by 30 - 40 minutes of pretty strenuous work and another 10 - 15 minutes for stretching.  I am taking these classes three times each week.
This is what I have learned: 
1. You really are working out, even though it does not FEEL the same as a work out on land.
2. Your muscles react the same - you feel stiff and sore!
3. There are several different types, styles and levels of water aerobics.
      Deep water -vs- Shallow water
      Flotation equipment - interesting and challenging.

Classes can work or the beginner to the highly advanced - involving the use of both arms and legs.  The goal of water aerobics is to augment the cardiovascular conditioning. Water resistance gives strength and flexibility, leading to better muscular endurance and balance.  

Even if you can not swim, you can take shallow water classes.  These classes are in water anywhere from your mid-drift to chest level.  Your feet will be touching the pool bottom for the entire class.

Deep water aerobics on the other hand are held where you can not touch the pool bottom. Buoyancy belts are usually used to keep participants at shoulder depth, you still need to use your arms and legs to keep your head above water.

One major benefit of water aerobics is that it provides buoyancy and support for the entier body, making it less likely for muscles, bones and joints to get injured.  Water supports up to 80% of your weight, causing less strain on the joints, back, and torso compared to exercises on land.  The natural buoyancy of water supports the body and relieves stress on joints, tendons and ligaments. The support of the water allows easy and effortless movements.  In deep water aerobics one needs a buoyancy belt, if necessary, to do the exercises for the neck , shoulders, inner and outer arms, thighs, legs, ankles, feet and fingers and toes, etc. Basically you work the entire body.

The high density of water, as compared to air, leads to increased resistance, thereby augmenting muscular endurance and tone.  This means that water aerobics builds-up tone and endured muscle mass all around the body.  Also, one tends to get faster results exercising in the water.  The qualities of water are unique.  Its elasticity adjust to variations in the strength and speed of movement, at various angles, providing a constant resistance evoulution.  The fascinating and inviting qualities of water make the exercise smoother and more relaxed than the same movements on land.

The reduced effect of gravitational force in water leads to improved flexibility in the body.  The joints can be easily moved through a wider range of motion. Making water aerobics all the more beneficial .  Water is considered ideal for muscle toning, is soothing and increases stamina, strength, flexibility and endurance.  

Water aerobics exercises prove to be extremely beneficial in terms of cardiovascular conditioning.  In water aerobics the heart rate is maintained at a lower rate, when compared to cycling or running. The heart seems to work better in water aerobics.

The 'cool' quotient cannot be ruled out when discussing the benefits of water aerobics. It is a refreshing activity and often helps lift the mood.  It keeps the body temperature constant during exercise, keeping you cool and comfortable.  This can be extremely important to those who suffer from conditions such as EM.

Diet and exerciser are important in the battle of the bulge... However, did you know that water aerobics is considered more effective as compared to land exercises?  Water aerobics leads to the loss of between 450 to 700 calories per hour!

Just being in water, neck deep, stimulates circulation, there is a soothing effect on muscles and the heart rate actually recovers faster after water aerobics because it does not work against the force of gravity. 

The equipment, often provided by the facility, may include barbells (in varying degrees of resistance), water noodles, resistance cuffs and aquatic gloves.  An inexpensive way to increase resistance for your lower body work out is to wear fins, aqua socks or even an old pair of tennis shoes.

As with any new exercise you should consult a doctor before beginning and increase your exercise gradually.

Moving Music...

Chicken Breasts....

I have had to make some major changes to my diet.  Being a Kansas girl, I love my beef!  Recent blood tests show that I have high cholesterol and high triglycerides. I have recently read an article that seems to point more toward inflammation (which I have been dealing with for YEARS!) as a major problem and I am doing all I can to fight this without taking drugs!  So I am doing all I can - eating more fish and CHICKEN BREASTS - this is important because I have information and a recipe to share with you.
For more info check out: http://www.drweil.com/drw/u/ART03028/High-Cholesterol.html

 So I want the best quality food I can get for my money - and I have found one AMAZING option that I think everyone should check into - Zaycon Foods!  I will be picking up my order o Chicken in just a couple of weeks and I am SUPER excited.  I will be getting 100% natural boneless, skinless chicken breast, with NO added hormones, additives or artificial ingredients.  This comes directly from the processor and has never been frozen.  Click here to learn more and sign up to get super deals at Zaycon Foods. Check to see what they have available  near you!  Some of the many products they provide: Strawberries, Peaches, Bacon, Sausage, Pulled Pork and Wild Flower Honey... and the list goes on and on, Wild Caught Cod, Ground Beef,  Wild Alaskan-Caught Sockeye Salmon. You just have to go see for yourself!

Here is my new favorite "go to" chicken recipe - it is fast, easy and makes juicy chicken breasts!

Tangy Chicken Breast

These are the only two I got a picture of, they smell so good cooking that we all dove right in!

 4 - 6 boneless, skinless chicken breasts

6 - 8 oz plain greek yogurt

1/2 cup grated Romano cheese

Salt, pepper (I use red pepper) and garlic powder - or whatever seasonings you prefer!

Preheat your oven to 375 degrees F.

Spray your baking pan with non-stick spray.

Mix the yogurt and cheese 

Pat the chicken breasts with paper towel so they are not wet.  Sprinkle with salt, pepper and garlic (or you may mix the seasonings in with the yogurt)

Spread yogurt mixture over top of chicken

Bake  for 45 minutes or until cooked through.  Top of chicken should be slightly brown, if not you may broil for the last 2 - 5 minutes (watch that it does not burn).

I may try this same thing on my fish this week - it really is yummy!

Weather and Saturday Break

We moved to Colorado this summer and if you follow the news you know that we have had some SERIOUS weather.  We, my family, are safe and sound (we live in an apartment that is "uphill" and we are on the 3rd floor).  Some of our extended family are dealing with the water but as far as I know none are actually flooded.  So many are in desperate situations due to all the water.  I had a Dr. Appt. on Friday and when I arrived the medical center was closed!
Here are a few photos - if you want to see the BIG picture just search Colorado Flooding.

Boulder, CO

Flash Flooding

Water accumulating - very dangerous

We had a much needed break in the rain on Saturday - water was still rising in many areas, with water coming down from the mountains.

We were blessed to have some sunshine and some of the local businesses had "carnival" attractions in their parking lots.  My DIL and I went and walked around, these are some of the photos from one section - it was a small petting zoo enclosure!

It was fun watching the children play, make birdhouses and pet the animals.  The turtle (tortoise?)  was doing laps around the inside of the pen... he was actually moving at a pretty good pace.

Please remember to pray for all of those who are dealing with high water.  

We are expecting more rain through tonight and tomorrow.

New stage in life...

Well, well, what have we here?  Yes, I am back, it has been almost a year since I last posted and SO much has happened.
WE finally got through the wedding and the couple are very happy. (I am happy that the whole ordeal is OVER!).

I was diagnosed with a rare syndrome called erythromelalgia (EM):

Erythromelalgia is a rare and frequently devastating disorder that typically affects the skin of the feet or hands, or both, and causes visible redness, intense heat and burning pain.

My husband took a new job (just before things went WAY down hill at previous job). which required us to move.... We are now in Colorado - and we LOVE it!

I needed to find a new dr. so off we go... this dr. does not think I have EM, so I have to go through a battery of tests (even though I did many of these same tests in WI!!)

Lab work comes back - not so good. (sigh) OK, I have high cholesterol, high triglycerides, and the medication the dr. gave me for what he thinks is verve pain isn't working.

I need some solutions that will not come with all the crazy side effects I have been suffering over the past years... I am tired of being DRUGED!  I don't want to be dizzy, have dry mouth, memory loss, and a boat load of other reactions.

So, I have decided and I have taken the first step - I am going to attack this naturally.  I have just placed my order for the first products and I will tell you all more after I have then it for a few days.

I am also considering another product to enhance the one I just ordered.... again, you will here from me when I decide and when I have had a chance to review.

Thanks or joining me on this journey!
Deni

Wedding plans and family drama

Ok, so we are in the final week before the wedding... why is it there is ALWAYS someone who has to create drama?

All we want is to enjoy this week - are we asking for to much?  We just want the Bride and Groom to have smiles on their faces and to actually look forward to the rehearsal, wedding, reception and after party...

PLEASE help me understand...  I need to create a No Drama Zone!

Let me just give some general information....
We sat down and discussed what needed to be done in the next few days... we discussed items that needed to be purchased, who was buying what, who was working on things like the program layout and the slide show...
Sounds good, right?

Within mere hours of this discussion - we found those we had this discussion with buying items I was supposed to purchase (ok, I don't care but TELL ME so I don't buy the item also!!)
Had text message drama about the slide show, where the one who was originally going to do it but said they could not do it is suddenly all upset saying they have spent 6 hours (really??) creating the slide show because those we JUST had the discussion with told them they HAD to do it...  while no mention of this person working on the slide show at all during our discussion.
So, with all that - we had a sit down meeting about COMMUNICATION!  More drama, blaming the Bride, blaming the Groom - REALLY??

So, we have all that squared away - right.... well, so we thought.  Now we start the morning with more tears - people feeling that one family is being slighted, the after party (which is for the wedding party and especially for those who have traveled a great distance for this event) is more focused on the brides family than the grooms family... <sigh> really???

Why is it so difficult?  WHO is this wedding for/about anyway??

All I want is a happy bride and groom....   I may be dreaming.

Ok, so here is the story of the CT Angiogram.  Nothing super dramatic, so prepare to be bored!

I was told to arrive 30 minutes early to complete paperwork, I arrived and had to scan a sheet to be sure my name, DOB, etc... was correct.  I had to sign a paper... and, that was it!  That was the paperwork I had to arrive 30 minutes early to complete, crazy!  
Anyway, after completing the extensive paperwork, we were sent to the waiting area - 45 minutes later.... thinking they must have forgotten me, my hubby goes back to the counter to check and, "Oh, she is next!" 

So they walk me back and ask me a million questions that are totally irrelevant, I get to change into a really sweet backless gown with sleeves that snap all the way up to the neck.  I am asked my name, DOB, etc... again - confirming my identity (I could be someone else in disguise)... and my "latex" allergy - I am allergic to the adhesives, but they don't listen!

The technician explains the procedure, "We will be using an intravenous contrast material, you will feel a pin prick when the needle is inserted into your vein. You may have a warm, flushed sensation during the injection of the contrast materials and a metallic taste in your mouth that lasts for a few minutes. Some patients experience a sensation like they have wet their pants, you haven't and the sensation will go away."  

The CT Scanner looks kind of like a big donut - no really!  You lie on a narrow examination table that slides into and out of the hole of the donut. The computer workstation that processes the imaging information is located in a separate control room, where the technologist operates the scanner and monitors your examination.

They taped my feet together.  I had to lay on my back for so long, I actually dozed off!  hee hee - I only realized and woke up because I had to have both my arms up over my head and they started to slip down. 

First they did the scan without the contrast material then an automatic injection pump connected to the IV released the contrast material at a controlled rate. I did feel a very warm, ok HOT, sensation as the solution went through my body - and yes I did kinda feel like I had wet my pants!  During the scan I had to hold your breath. Any motion, whether breathing or body movements, can lead to "artifacts" on the images. This is similar to the blurring seen on a photograph taken of a moving object.

Following the exam, they removed the intravenous catheter and bandaged the needle puncture site.  Guess what, I now have a nice rash from the adhesive!

It really didn't take long and the rash will be gone in a day or two.

So, are you still awake?  I told you it was boring!  

Catching up....

Long neglected, not forgotten!  
I am not much of a writer, I guess you can tell!  I *think* about writing, but it is much harder to stop and actually put those thoughts down "on paper".

Many things are and have been happening, the major ones: 
1. My daughter is getting married!
2. I have been diagnosed with erythromelalgia (http://www.erythromelalgia.org/WhatisEM.aspx)

I plan, in days to come, to share pictures of preparation for the wedding and then actual wedding pictures!

Today, I am focusing on the second item, not because it is more important - but because I have a medical test TODAY.  My Dr. has requested a CT angiogram, which is scheduled for this afternoon.  The idea is to get a look at the blood vessels in my legs to be sure I don't have any blockage that is contributing to the problem with my feet.  Right now my feet are the effect area, although I have started to have early signs in my hands.

A CT angiogram is a diagnostic test that uses X-rays and an injected dye to produce 3-dimensional images of the blood vessels and surrounding tissues. The test does not require entering the body (it is noninvasive). 

During a CT scan, a beam of X-rays is sent towards your body in a 360-degree circle. Detectors pick up the X-rays after they have passed through your body, creating digital images of thin "slices" of your body. A computer assembles these slices into a complete 3-dimensional picture of the arteries and surrounding tissues. A special iodine-based contrast dye is injected into your bloodstream to highlight the arteries, which do not appear on a normal X-ray.

I will lie face up on a table. An intravenous (IV) line will be inserted, which is used to inject the contrast dye used during the test. 
The test will begin and the table will move rapidly through the scanner as the machine takes a picture of different "slices" of my body. The technician will probably ask me to hold my breath for 10 to 20 seconds at certain times, since even the motion of breathing can interfere with getting the best images.
This is what I am preparing to go through, I am a little nervous, but nor afraid.  I plan to write about the experience in the near future.  

Summer is coming - Grill 101

Grilling 101

What you need to know:

Not all grills are created equal. Always read your owner's manual for specific guidelines and cleaning instructions. Most are available online at the grill manufacturer’s website or check here.

Clean after each use. No matter what type of grill you have, routine post-use cleaning is THE key to maintaining it. A clean grill work better, lasts longer and won't make your food taste bad (from past food particles and/or excess smoke caused by buildup). This is especially true for cooking grates, which, if left dirty, can harbor bacteria that could contaminate food.

Keep it hot. The BEST time to clean a grill is right after food is removed, because the cooler you allow your grill to get, the more time you're giving stuck-on food and grease to harden. Heat makes it easier to remove food particles, so get at it while it’s hot.

Use protection. After each use, place a grill cover over your cleaned, cooled grill, and if possible, store in a sheltered area. This is especially important during the off season to help prevent mechanical failures, rusting and dirt buildup.

Keep up appearances. After each use, remove dirt and grease from the outside of your grill with an all purpose cleaner or degreaser. If unsure about the finish on your grill, spot-test in an inconspicuous area first. If you notice rust spots or areas where the paint is coming off, use grill-safe paint (available at hardware stores) for exterior touch-ups.

Cleaning your grill:

If you start to think of you grill like they do your stove-top, there will be fewer problems and your grill will not wear out as quickly. Think of it this way, after you cook something on the stove you generally have to wipe up the spills. Of course, I could just be a messy cook, but I can't seem to cook without having to at least wipe down the surface. Every now and then I clean more thoroughly. This includes moving everything out of the way and wiping around and under the burners. Well, your grill should be treated the same way! Every time you use it, clean it and give it an occasional deep cleaning.

Ok, now more specifically.

Cooking grates: Clean them after each use and again lightly before using again. 

Here's a quick and easy way:

Step 1: If your grill has cooled, close the top (if you have one) and turn up the heat for about 5 to 10 minutes.
Step 2: Use the back end of a stiff wire brush to scrape off cooked-on remains.
Step 3: Use the brush side to remove all remaining particles and grease.
Step 4: Put out the flame and allow grill to cool slightly.
Step 5: Coat grates with cooking spray or a paper towel dipped in oil to prevent future buildup.

Charcoal grills. One of the great things about charcoal grills is that you clean out the ashes after every use. Though generally low maintenance, ashes make charcoal grills more inclined to rust, so always remove them.  Keeping a good wire brush handy to sweep out the cooked on remains will make additional cleaning jobs much easier. And don't think that because you have one of those grills with the ash catchers that you don't have to do any cleaning. Everything you cook on requires cleaning. So every time you use your charcoal grill, clean the grate and brush out the ashes and cooked on foods. This will cut down on excess smoke and bad flavors. Periodically, maybe at the end of season, get in there and really scrape out all that stuff that just seems to develop on the bottom of your grill. A thorough preseason cleaning will extend the life of your grill, get out a bucket of soapy water and give it a really good clean. Remove each detachable piece, and clean individual parts with warm, soapy water and a wire brush. Let cooking grates soak for 15 to 30 minutes before scrubbing. Heat grill completely (for 15 minutes or so) to burn off any remaining soap residue before using. If you need to touch up the color get a can of grill safe paint. Just ask someone at the hardware store and they will know exactly what it is. If you do this, your grill will last for many years and produce great results.

Propane or gas grills. These grills sometimes have a misleading “clean” knob or a “self-clean” setting, but these settings will burn off only some stuck-on food. If your grill does have a setting like this, use it to preheat before cleaning grates.

To keep gas grills running through the years, do a complete preseason cleaning and checkup. First disconnect the gas, lift out grill parts layer by layer until you reach the burner. Soak cooking grates in warm, soapy water for 15 to 30 minutes. Scrub with a wire brush and rinse clean. If your grill has a metal flame shield above the burner (below grates), scrub with your wire brush and warm, soapy water. But if this barrier is made of lava rocks or ceramic briquettes, brush gently using a soft cloth. Inspect burners carefully and thoroughly, making sure there's nothing blocking the flow of gas. Use a wet sponge to gently clean any blockages. (If damage is too severe, the burners may need to be replaced.) Check gas fittings for leaks, cracks or blockages; consult your manual. Clean the inside of the grill thoroughly with warm, soapy water and a wire brush. Allow to dry thoroughly before reassembling. Before use, heat grill completely to burn off any soap residue.

The Emergency Deep Clean. To remove baked-on food or grease, tightly wrap cooking grates (covering them entirely) with heavy-duty aluminum foil–shiny side out–and place on a heated grill for 15 to 30 minutes, depending on severity. Let the grates cool; then unwrap the foil. If that doesn't do the trick completely, follow up with a wire brush and warm, soapy water. 

Stadium Jerky - Kentucky Derby Contest

This is an amazing contest:

FIRST PRIZE: The person who correctly selects the horses to WIN, PLACE and SHOW will win two tickets to an MLB game in their city.  If more than one person correctly guesses the outcome of the race, we will randomly select one winner. 

Jerky Prize Packs will be sent to ten contestants who correctly guess WIN and PLACE.  If more than 10 contestants guess correctly, we will randomly select the 10 winners. (no boxing, horses must finish where you select them).

Click here to jump to the Stadium Jerky FaceBook page.

Soda Stream Give-a-way...

My daughter is engaged!  Even though the wedding isn't until Sept. we have been busy as bees around here.  Last night we were discussing some of the things she and her fiance', David, want to register for as gifts.

Today I run across this great give-a-way and it just happens to be one of the things they would like to have!!

So, I would LOVE to win and give them this wonderful gift - here is the review and info on the give-a-way:

Sodastream Review & Sweepstake!

It's certainly a smarter way to drink soda! 

We don't drink as much soda because is just not healthy but when we do (once in a while)  it has to be with lots and lots of ice. When I found out about SodaStream earth friendly soda maker, I couldn't wait to try it out! I received a SodaStream Genesis Startet Kit to review it and I LOVED IT! It was very easy to USE with very clear instructions. On a couple of steps and it was all set up and ready to use.

 

The Genesis Starter Kit includes a 12 flavor sample pack, the soda maker and carbonator. The carbonator has a life of about 150 cans; that is amazing right?! To create your own soda with the sodastream; all you need is fill with tap water, FIZZ it, POUR the flavor on the carbonated water and VIOLA!  At first, when we weren't sure how much pressure to use the carbonator but once you hear a loud BUZZ you stop and you repeat two more times. We tried root beer soda and green tea soda and oh my gosh.. it was delicious!! So bubbly, fizzy and fresh! In a very short time you will have your own fresh, delicious soda! See my love dovey's face? He was amazed, loved the taste and so did I. We can't wait to try out all the flavors we received and we will keep you updated with our thoughts on how they taste and maybe some cocktail recipes using sodastream.

We still have to try the other flavors but I'm SO SURE we are going to love them all and why not add a lil vodka?! The carbonator makes about 150 cans of sodas and to exchange for a new one is about $45. Soda flavors range from $4.99 - $9.99; that is not bad for what you will be saving! SodaStream has more than 50 flavors to chose from YOU MUST TRY OUT! No more bottles to throw away or carry and store heavy cases of can sodas! I just LOVE SodaStream because its very EARTH FRIENDLY! What do you love about SodaStream?

Pros:

- Earth Friendly

- No Electricity or Batteries needed

- No more plastic bottles to throw away

- Super Light/Slim to store away.

- Tap Water 

- Saves money

- Healthier 

Cons:

- Hazardous Material (Carbonator)

EXTREMELY RECOMMENDED! 

BUY IT!

 The Genesis Soda Maker is $99.95 and are available at thousands of locations in the US. Check sodastreamusa.com to find your nearest location to buy a sodastream!

 WIN IT!

Sodastream has generously offered my readers a chance to win your own sodastream RTV $99.95. It includes the following:

Fountain Jet – winner’s choice of color (black/silver, red/silver or white)

-  1 carbonating bottle, reusable for up to 3 years

-  Reusable carbonator to fizz up to 60L of soda

-  Variety 6-pack of popular sample-size flavors

-  3 full-sized flavors of the winner’s choice

FOR THOSE THAT EARNED EXTRA ENTRIES on the TEASER POST. Bear with me, I will add your extra entries shortly! Please no cheating, all entries will be verified! Thanks!

Disclosure: This is a “review and sweepstake” The company who sponsored it compensated me via a cash payment, gift, or something else of value to write it. Regardless, I only recommend products or services I use personally and believe will be good for my readers. This is written by me and no one else. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.

How would you use Chalkboard Paint...

I have had several ideas for using Chalkboard Paint, but due to the cost I have not tried any of them.  So, if it were affordable, how would you use Chalkboard Paint?

Here are a few ideas:

Pantry doors

Old tray into Menu board / Plant pots

Place mats

Candle holders

Clothing

So, I found online that you can make your own Chalkboard Paint!!

 I haven’t tried it yet... but I want to try it soon!

Homemade Chalkboard Paint

1 Cup of latex house paint or acrylic craft paint

1 Tbsp. of non-sanded tile grout

Mix paint and grout together making sure all lumps are out. Use a roller (a roller will give you a smoother finish) or brush paint on wall or object where you want a chalkboard.  Paint 2 coats for best coverage. After it’s dry use a fine sandpaper and lightly sand to make smooth.

Please note that you may need to do other prep work, like priming, depending on the object you are painting.

By the way, look in the marked down section at your local hardware store for broken open non-sanded tile grout packages. If will be cheaper than buying a new package. 

Don’t forget, those acrylic craft paints come in thousands of colors so you could make some really cool and colorful chalkboards!!