Let's Do Lunch Class at my church

[crickadoodle]

I love sharing with others about how God helped me through LDL and some other information I received by researching and trying it out.  I love seeing people have success with losing weight. 

Last night's class was a blessing.  My nephew is in the class and I've been a bit worried about him because of his weight gain since he got married less than 3 years ago.  I think stress from his busy, fulltime job and eating out too much did it -- plus, it's typical for people to gain weight when they marry.  Anyway, he started following LDL and has lost 20 lbs. already.  His wife has lost 10 lbs. and reported she doesn't feel deprived.  My nephew looks so much better and that bad abdominal fat is shrinking quickly.  I don't worry so much now about his health.

One lady in the class has lost 24 lbs.  She started before the class, of course, so did my nephew and his wife.  Someone just starting had lost 3 1/2 lbs. since last week and was excited.  One man said that his blood sugar was 140 in the AM before he started eating LDL and now it is under 100 in the AM. 

Also, yesterday's class was a review of LDL and a discussion of how stress, lack of sleep and exercise affect weight loss/gain.  I felt like the poster child for stress and lack of sleep this past week and my weight did increase.  I got a good night's sleep last night and we are getting some help with Mom's pouching of her ostomy, so I am releasing that stress I was feeling.  That extra weight was gone this morning.  I talked about this very thing.  Don't get discouraged if your weight is up one day.  The next day it could go down.  I love to experiment on myself, so yesterday I was up quite a few lbs. and this morning I was down 8 lbs. after I did my exercise!  Now, why do we get bent out of shape?  I know there is no way I gained or lost 8 lbs. of fat in a day.  Just keep doing what you know works.  It'll average out in the end. 

Next week is my favorite class -- sharing about what helps you increase your metabolism.  It's all about muscle mass.  Then, this week I read on Dr. Mercola's website something about how the body can produce human growth hormone naturally by anaerobic exercise.  Most adults don't participate in anaerobic exercises.  We do aerobics and weight training, but not anaerobic.  So, I'm adding this to my exercise routine.  I am going to test it.  HGH is what helps you build muscle and keeps you younger.  Well, I already walk, so on my walk I did 8 30 second sprints with 90 second rests between them.  It really makes you breathe harder which feels good.  Also, my sprints probably look like a normal person's jog!!    Now, as long as I don't fall down, this should be a good addition to my exercise routine.  I've only done this 2 days, so far.  I'll report back later about what I observe.

[Bethann]

Thank you for sharing! Such a blessing! 

[LINDA RN]

Hey, Crick, here is another promoting weight bearing:


Health Dispatch:
Simple Weight-Bearing Exercises for Weight-Loss and Healthy Aging

Everyone knows that exercise is a fundamental feature of an effective weight-loss plan. To me, the best exercise you can do is the kind you enjoy and thus will do regularly—be it walking, hiking, dancing, et cetera. However, it’s also essential to incorporate weight-bearing exercise, not only for maximum weight-loss results, but also for building and maintaining muscle mass as we age.

Weight-bearing exercise is one aspect of a healthy lifestyle that most people, even some of the most health-conscious individuals, totally overlook to their detriment. Weight-lifting or building/preserving muscle is something everyone needs to know about if they expect to maintain their ability to function. And in the process, adding muscle can improve your cardiovascular system and help reduce your body fat and weight. It’s important to keep in mind that the number-one killer in this country continues to be heart and vascular problems, and the heart is the one muscle that benefits the most from exercise. Weight-bearing exercise in particular also benefits bone health by increasing the density and strength of your bones, leaving them less prone to fracture.

Do I Have to Become a Gym Rat?
Adding weight-bearing exercise to your routine does not mean you need to join an expensive health club or buy specialized equipment, although you certainly can if you desire. But if you’re first starting out or just want to keep things simple, there are other very effective exercises you can do anywhere, anytime, without equipment that might be even better suited to your needs. These are the same type of exercises that I use when I am traveling and don’t have access to regular facilities or equipment.

Pushups
The overall best exercise for upper body strength is the pushup, and there are numerous variations that can make it easy enough for someone 100 years old or extremely difficult for someone in their 20s. This one exercise strengthens your arms, shoulders, and chest.

To increase the difficulty, you can elevate your feet on a foot stool, the bed, couch, etc. You can then suspend one leg in the air or one arm behind the back or both. These will take some work and practice, and just doing a regular pushup will be enough of a challenge for most to start.

If you can’t do a regular pushup, or need to work up to it, then begin by using a wall and doing “pushbacks.” Stand back from the wall a little further than arm’s length, lean in, and put your palms on the wall at shoulder height and width. Slowly bend your elbows, lean into the wall, and repeat for 10 repetitions; gradually work up to doing this exercise set three times. It is more effective if you don’t lock your elbows at the end of each pushback.


Bonus tip: If you have stiffness or tightness between the shoulder blades, or have a problem with slumping shoulders, you can do a variation of this pushback by doing the maneuver in the corner of a room with your hands on either side of the corner. This variation will allow you to dip deeper during the pushback and perform a nice stretch between the shoulders.


Squats
The squat is undoubtedly the best exercise for the muscles of the lower body. The safest method is to use a sturdy, firm chair as a “safety net.” Stand in front of the chair with your feet spread shoulder-width apart. Keep your back straight, and your arms extended in front of you. Slowly and steadily lower yourself until you almost touch the chair, hold that position for a couple of seconds (longer as you progress) and then slowly come to the upright position again. Do this exercise for 10 repetitions and work up to three sets. It will strengthen the muscles in your legs, knees, and buttocks.

If you want to make squats more difficult, you can use something lower than a chair, like a short stool or ottoman, or even work up to a full squat.


Bonus calf exercise: If you have good balance, you can also strengthen your calves and ankles by rolling up on the balls of your feet when you stand and holding that position for a couple of seconds. If your balance isn’t so good, then just wait and do this exercise separately while holding on to the back of the chair.


These exercises are simple, yet very effective. They are weight lifting without the weights. Actually, your body provides the weight, which helps limit your potential for injury too. When you combine these simple weight-bearing exercises with regular walking, moving every joint through its full range of motion each day, and routine stretching, you have a very simple program that can help kick start your weight loss goals with exercise. Even more importantly, these types of weight-bearing exercises will help keep you mobile and more independent for life.

Until next time,

Dr. David Williams

[crickadoodle]

Thanks, Linda!  I'm convinced from having experienced the benefits personally -- just like I'm convinced that LDL works.

I'm thinking of my next round of classes -- hopefully starting the first week of June.  Mom's surgery is set for May 25th, so that will be the determiner.  I'd like to do one in my hometown too.  I need to find somewhere I can do this for free.  I'll see if there is a room somewhere at the library or maybe the rec center or someplace.  I haven't looked into it yet, though.

Oh, and for those who know of our difficulties with Mom's ostomy -- her current wafer has held for 39 hours so far!  Oh, you can't understand how happy this makes me.  We've been having to change it like every 6-12 hours on the average, lately.  This is nothing short of miraculous to me, after what I've been experiencing.  Thank You, Jesus!  I don't get new supplies until tomorrow and I just have 1 left that hasn't been used.  That's cutting it really close.  Good thing it is lasting because I'd have run out by now.

[crickadoodle]

I love getting feedback from people who've taken my class.  One lady wrote to me yesterday to share she'd lost 8 lbs. so far -- about 3 weeks into LdL -- and how it is so easy and much easier than Weight Watchers.  She only made the first class, where I really share the LDL way of eating -- and couldn't make the other 3 classes, but still benefitted.  I try to give the whole LDL way of eating in the first class, because I realize that people are so busy nowadays, they might not make another class.  I get everyone's email address that first class and if they don't come back, I send them my notes for the other classes. 

[MsHeirloom]

Your church members are so fortunate to have you as a teacher and resource!  Pam

[crickadoodle]

Thanks, Pam!

I've gotten permission to use a church classroom for a new round of classes starting next Tuesday.  Well, that is if I can have 8 - 10 people interested in taking the classes.  I don't think that'll be a problem.  I posted it on my facebook and sent out emails to all my former class members and others an hour or two ago and already have 3 interested people.  Now, if I can only remember all the people who've mentioned to me in passing that they wanted to be in the next round of classes.  I know there are more than the required number.  I love sharing this good news with those eager to lose (for good!) those unwanted pounds.

By the way, the last time I put an ostomy bag on Mom was Saturday night -- so that is almost 5 days ago!  I think we can say that surgery was a big success.  I know it has greatly improved the quality of our lives -- hers and mine!    Thanks for all the prayers!

[Joyful Friend]

Good news about your mom, Crick. Hope you have a full class.  I am going to go to a church in a town 30 miles west.  My college roommate asked me to give a class.  I enjoy spreading the great news of LDL and also the Good News of Who Jesus is.  It is a great way to enjoy eating and life.    Joyful Friend

[LINDA RN]

So happy to hear your mom doing well now and you finally able to rest

[crickadoodle]

You cannot believe how great it is to have that ostomy working right.  Today is day 7 that the appliance has been on and I'm going to change it today, even if it is still adhering.  It's just time to change it -- but to think I could have gone a whole week without changing that thing!  I think I could do a cartwheel over it!    (The last cartwheel I did was when I was in my early 40s, right after my now husband called me for the first time.    I was just too goofy and excited and in love.  )

[crickadoodle]

Oh, man, after that one that lasted 7 days, we can't get one to last more than a day!  That's better than 2 or more a day, but still!  The nurse at the hospital the other day put a new kind on that I thought would surely work.  The wafer part is very thin and wrinkles with the wrinkles.  She gave me one to try at home and hers came off after one day and then mine came off after a day and a few hours.  I really thought she was onto something with this type of ostomy appliance.  There has to be something that will work.  Well, I have 5 of another kind I got at the hospital when she was discharged, and I used one tonight.  I hadn't used that kind yet, so I'm hoping something about it will make this kind work best.  There are so many different kinds and I guess we just need to keep trying them until we find the one that works best.  I should be getting a box of the kind like the one that lasted 7 days this coming week.  One lasted 7 days and then the next two lasted one day each!  Frustrating!

[blessed]

I know your frustration.  I went through this with my mom.  We never did find any that stayed on very long.  We used a lot of tape around the edge.  That helped a little, but still...  I know it gets you mom down too.  I feel for you both. 

[niki]

  There has to be something that will work. 

crick....i don't know where to send you, but there has to be some reason why you're having so much trouble with the appliances you're using...i've been a nurse for 38 years and i have to say i never liked colostomy care, but i never had a patient that couldn't keep the appliance in place for at least a couple of days.....is there something about her skin that won't hold onto the appliance?

[crickadoodle]

Ostomy nurses are so nice and are trying to help. They have other kinds of appliances I think we'll be able to try, so maybe we'll find the perfect one for her.  Hope! Hope!

Niki -- Well, her skin is wrinkly, of course.  She has a dip on one side and the other side had a wound that is now healed, but it kinda dips too, now.  She no longer has any broken skin, so that is a good thing.  I have some two pieces I'm using right now.  The first one just lasted about 12 hrs.  I have another on, and try to take the bag off and clean it every so often.  Maybe I can get it to last this time.  I have some convex one piece bags coming in this week.  That is the kind that lasted one week -- well one of them, with the other two lasting one day each.  Just when I think we are on to something, again we are not!  The ostomy nurse said the stoma looks good and shouldn't need a convex, but they were already on order.  If they work, though, that's what we'll go with.  It is baffling, for sure.  She did tell me to just use soap and water to clean the area, instead of the wound cleanser I have.  Maybe something is in that, she thought, but I'm still not having success, so I guess it isn't that.  She also has a mucus fistula that produces a lot of liquid -- nasty stuff.  That sometimes leaks and gets on the wafer and it is powerful stuff.  I think it undermines the adhesion of the wafer.  You know?  It surely doesn't help any.  We use to pouch it too, but now we just put a gauze or some type of material to soak up the mucus.  It is unpredictable, though.  Sometimes it drains a lot.  I dislike dealing with it more than the ostomy, to be honest with you. 

Blessed, I do use tape too.  Anything to get it to last a bit longer.  Yet, if poop stays on the skin it'll irritate her skin, so I really need to change it. 

[LINDA RN]

Crick,
Just wondering......did they use Tincture of Benzoin on her skin before applying the one that lasted a week? I think they have other products like Benzoin to make the skin real tacky and adhere to the adhesive....just wondering. Sure praying you find something that works. A miraculous healing would be so wonderful also.

[crickadoodle]

No, I was the one who put that bag on -- the one lasting a week.  I think it lasted so long because the stoma was still swollen from the surgery and that actually helped.  I do use the barrier wipes, which leave the skin tacky.  The last one I did lasted about 32 hours.  That's the best since the week long one.  Now, that is with a belt too!  Still, this is better than before the surgery, because I was changing them twice a day at the least!  One day 6 times!  I'm believing we'll figure it out yet.  Thanks for the prayers.