31 December 2010
yesterday i managed to consume 1936 calories, 72.5 grams protein - not bad! although i was low on vitamins d & e, as well as iron & potassium. need to work on that.
i walked a total of 8 km according to my math (9.8 km according to the pedometer in my mobile), for a total of 2593 calories expended through the day. so i should be eating more i guess to keep from getting too thin/allow me to build up my muscle, but i'm hoping an appetite will come with more exercise.
30 December 2010
29 December 2010
i am going to start tracking my intake and because it is actually
reasonably uncold, i think i am going to attempt the 6 km walk home
today. and i may stop at curbside on the way to check out helmets. just
maybe. didn't do tai chi this morning; after a five-day break, it was
enough to just get out of bed!
also working on bringing fruit to work as a snack. the problem is that,
with the braces, i find a lot of things difficult to chew. apples, for
example, are definitely off the list! today i brought a banana and an
orange (basically i let my organic box tell me what to eat) for snacks,
and some lobster soup for lunch.
22 December 2010
1. wake up at the same time every day. it seems like a silly thing, but i really think it makes a difference. the kiddo will be doing karate on the weekends at 9 o'clock, so no more sleeping in and making mondays more miserable than they already are.
2. practise tai chi every day. it doesn't take a lot of time, especially since i haven't learned all 24 steps yet, so no excuses!
3. get off the bus. public transit is endlessly frustrating, and i could/should be walking or bicycling to work.
4. get more nutrients from food sources. i shouldn't be relying so heavily on supplements. sometimes i am very good about tweaking my diet so that if i don't get enough vitamin e one day, i'll eat more the next; lately, i have been off the wagon.
i think that's enough? do i need more resolutions? anyone else think of resolutions yet?
14 December 2010
13 December 2010
i think it's time to look for a new doctor - unless i can encourage her to fire her incompetent staff? i am definitely never going to shoppers drugmart again. they always disappoint.
07 December 2010
a woman my age is supposed to get 7-8 servings of fruit and veg, 6-7 servings of grains and breads, 2 servings of dairy, and 2 servings of meat and proteins.
i got 1 serving of fruit, 3 servings of grains, 1 1/2 servings of milk, and 1 serving of meat.
06 December 2010
01 December 2010
of hours on friday night at a craft show, standing up all day sunday
making jam and relish and mincemeat and eggnog, carrying my 45-pound
little guy around a gravel lot for an hour monday night to see the
holiday train, and then having a 13-hour day with added commute
yesterday) i am pooped, officially. my foot was crying last night, and
my back is killing me. i am just wrecked! i think i need to spend a
couple of nights with my foot propped up or soaking in epsom salts or
the good news is i am pretty much on schedule to get most of the crap
stuff done before the holiday season is really in full swing.
the bad news is i still have to paint the living room!
26 November 2010
in other news, i've discovered a tricky aspect to the protein hot chocolate - if you don't stir regularly (constantly?) while heating it in the microwave, it gets nasty. yesterday i popped my mug in the microwave, and when i came back 90 seconds later, there was a hard protein-y crust on top which i tried (failed) to mix in. ugh. today i stirred every 30 seconds and it is much better.
also i notice i am not getting a heck of a lot of potassium. i've had a banana each day this week, but my intake is still on the low side - what are some good soft potassium-rich foods?
24 November 2010
on my toes, i feel confident that i am on the mend. and since i can walk
down stairs now, i am back to taking the subway to work instead of
driving - less stress, more knitting, more exercise, and it makes
suppertime a hundred times easier.
finally we get to dip into the make-ahea-and-freeze meals i've been
cooking from our organic box! in the morning i take something out of the
freezer, and after work i zip home on the subway and turn on the oven
before heading out to get the boys by car. last night we had a baked ham
with colcannon (mashed potatoes and cabbage) and i steamed some broccoli
too when we got home. hame is my favourite meat for braces i think - the
texture is very forgiving, it barely needs chewing. my jaw was sore last
night, but that was after having *seconds* of everything! whee. tonight
we are having veg lasagna.
also, i bought a protein supplement on the weekend, and yesterday
afternoon instead of crashing (like i did on monday) i made a hot
chocolate with protein added. it tasted fine, and really did the trick.
three cheers for whey.
19 November 2010
to ride a bicycle and go for walks! not allowed any running for a month,
but he wants me to do a lot of tip-toe work on the weekend and go for a
long walk and if i'm feeling ok on monday, i should cancel next week's
it almost makes up for spending 35 minutes in my doctor's waiting room
last night before i had to leave - without even seeing her! - to pick up
my son. because they didn't want to admit over the phone that they
hadn't put through the referral to the endocrinologist. grr, grr.
18 November 2010
put a spring thingy to help open up some space on the right, and all it
does is catch food. my standby foods from the first week i got them on
don't even work. i have been working on a bowl of baked beans for an
hour and a half now and i am about to give up. not even poutine is easy
to eat! wah! plus, i had what i guess was a bad reaction to codeine? i
think i blogged about that already, going to see doctor today. wah, wah,
poor me, etc.
16 November 2010
so the appointment, like the first time, was uncomfortable with a few ouchie moments, but i felt ok walking out the door. knowing it would hurt more later, i took a couple of tylenol3 (tylenol/caffeine/codeine) as a pre-emptive measure and went to work.
after i'd been at work for barely an hour, i had a crazy vertigo moment and was trembling all over - like all my muscles were contracting at once - and of course was feeling nauseated and had a terrible headache. i lay down for a bit and did not feel any better, so came home, where i've been on the sofa all day taking regular tylenol. tried to eat a sandwich (egg, avocado, tomato) which did not go so well (the tomato was the problem this time).
i did check my blood pressure on the way home - i tend to have low blood pressure but it was lower than normal today for some reason - maybe that was the problem?
for the record, it was 97/57, pulse 61.
appointment is at 8:40, wish me luck...
meanwhile yesterday was my first full workday out of the aircast. i brought it to work "just in case" but did not put it on once. i walk very slowly with tiny geisha steps, but i got through the day without too much pain. can't wait to see angus on friday though.
14 November 2010
only downside was when i retired to the waterpik after lunch and somehow managed to bash myself in the bracket. youch. don't think anything looked broken or bent though, that's the main thing.
12 November 2010
11 November 2010
now the booo part: the lovely angus put his back out! part of me is secretly glad i don't have to drag myself downtown for a 7:30 appointment, but it means another week without physio. and poor angus. it's a physical job; he needs his strength; i'm actually surprised his back doesn't get out of whack more often. good thing he knows a lot of other physios (his wife, for example, works out of the same practice).
so i guess it's up to me for now. after one miserable cast-free day, i'm back to wearing it at work all the time. i do keep it off at night though. which is tricky, as little h isn't quite that aware of his surroundings and i have visions of an accidental stomp. he's come close a few times.
10 November 2010
basically i only got up to go to the bathroom and to microwave my lunch
(beans - soft and nutritious, a metal-mouth's best friend!) but by the
end of the day i was sore and exhausted. i went straight to bed last
night as soon as little h was tucked in. today i brought my sneakers but
i haven't taken off my cast yet. maybe later, we'll see.
09 November 2010
last night i shuffled about the house a wee bit, and it was exhausting. i did the old cold/warm/cold/warm footbath after that angus recommended, and rubbed in some arnica gel. that was tricky, because all of the parts that have been numb for the past month and a half were starting to wake up when i started walking. wonder if there's an impingement somewhere? will ask angus on friday. i came down the stairs once, but i could not do it properly, still had to go sideways. it's difficult not to walk on my heel, because i am so used to favouring my toe it feels unnatural to put it on the floor. we'll see how long i last before i put the aircast back on!
08 November 2010
managed to get a whopping 1800+ calories on saturday due to choux pastry gnocchi with lots of cheese and chocolate cake with salted caramel frosting. successfully ate a small amount of salad (the croissant i tried on friday did not work so well however). sunday was the most tiring of all, especially since we were expecting it to be a day of rest and recuperation, and we ended the day with dinner at the pub where i successfully ate the chunks of ham in my pasta carbonara (the first time i've been able)! my pre-molars are pretty sore - i guess because they've got the most movement and least support. it kind of breaks my heart that i am just starting to get used to eating 7 weeks in, and i'm going to the ortho next tuesday so the suffering will start again. boo.
in other news, i was at the fracture clinic this morning and the doctor thinks i should be able to start putting weight on my foot. he wants me to not wear the aircast at all when i am at home, and wear it only as necessary when i'm out and about. i'm wearing it now, because i didn't bring a second shoe! maybe i'll wear my old sneakers tomorrow and bring the aircast with me. or the other way around - i would not want to have a fall in the parkinglot stairwell!
04 November 2010
i also went for a walk at lunch and did a few exercises for my upper arms with the theraband. and climbed the stairs up to the fifth floor. boy was i pooped after all of that. oh well, no pain no gain, right?
03 November 2010
diet-wise hasn't been so great - last night i went to bed with a piece of cake to get my calorie intake up over the 1000 calorie mark, when i should have had a myoplex and something with some more nutrients. today i've only managed 375 calories so far (including the banana i just ate) so i had better eat a big dinner. another coworker commented today on how prominent my cheekbones are now, she said they just show up more when i'm not wearing my glasses, but i think it's the weight loss. had some bloodwork done at the doctor's office, and she said she'd refer me to an endocrinologist about the weight loss since it's been so much in a short period of time.
01 November 2010
31 October 2010
the house is full of leftover hallowe'en candy that i can't eat! not fair. i did manage 6 mini aero bars though (chocolate is easy, you just pop it on your tongue and let it melt) and still did not manage to top 1400 calories (i'm aiming for a minimum of 1600, and preferably way higher) although i did cram in a respectable 60 grams of protein, thanks to a tin of salmon and some mayo.
and, i did 20 sit-ups today, albeit slowly. it is hard to find exercises that don't use your feet in some way! i would like to do something for my arms, and thought of dips, but i don't know how that would work - maybe it would be ok because the weight would be on my heel? hmm...
30 October 2010
anyway, i didn't do much today, but i did do some walking and climbed a few stairs. and, i just did my foot-lift work-out.
and now i'm in the warm bath, and prickles all over. my nerves are crazy. whoa.
i'm short on everything again today (calories, protein, nutrients) so i'm having a myoplex to top up. my goal is to get at least 1500 calories and 70 grams of protein (1 gram for every kilo of bodyweight - although i'm sure i weigh less than that now.
and while i'm here, i did my blood pressure at the the pharmacy the other day and found it in my pocket, so here it is for posterity: 104/64, pulse 59.
29 October 2010
and here is a video of my exercise - so you can see just how intense it is. ha!
here are a couple of "before" pics taken at the orthodontist's office. not pretty, not pretty at all. but i guess they're not supposed to be. and boy, i had no idea how uncomfortable it is getting these photos done! they put these awful plastic thingies in your mouth to pull your lips etc. out of the way. ugh.
i have more of these, but i will spare you (and myself) the ugliness.
1. take off cast as much as possible while sitting, and practise flexing my calf by alternately lifting heel and toe from the floor, without putting any weight on it.
2. with theraband around ball of foot, push against and hold.
3. alternate 2 min in a warm foot bath/2 min in a cold foot bath, 5 times each.
i said "i guess it's too early to ask for a recommendation on where to get fitted for a good walking shoe" and he just nodded and stuck some lovely, lovely needles into my leg.
went to bed early last night, and then my son let out a shriek sometime after one o'clock, and here i am three hours later...
i started using fitday earlier this week. i've used it periodically over the years, mainly to check how i'm doing with vitamins and minerals - i'm anemic so i need lots of iron, and it's also interesting to see what you get lots or not enough of. it was actually fitday that inspired one of my current favourite soups (lentil & chard) - i realised i don't get a lot of vitamin e or selenium as well as iron, looked at what foods contain those nutrients (answer: lentils and chard) and then looked for a recipe containing those ingredients.
anyway, looking at my food diary for this week the problem is pretty clear - i am not getting nearly enough food! the most calories i managed in a day was 1500 (a third of that was from chocolate); one day i only got 880. so, i had better start drinking the myoplex. and doing more cooking. part of the food problem is that, in addition to the chewing difficulty, the broken foot has interfered with my dinner routine. normally i would take the subway or bike to work, but i can't manage with the aircast (going down stairs is very difficult for me, and most subway stations on my route only seem to have "up" escalators). i would get home from work, pop dinner (made ahead, i actually have a freezer full of food) in the oven, and then drive up to my son's school and my husband's office, bring them both home, and dinner would be ready. now, i drive to h's school straight from work, no time to go home to put dinner in the oven, and by the time we're all home we're tired and hungry and generally just eat some pasta or something. not exactly balanced. i need to find a solution for this. i wish our oven was programmable!
28 October 2010
start running. i started slow like you're supposed to, the
jog-a-bit-walk-a-bit routine, and started experiencing chest pains,
although not while i was jogging (it would happen at other
unrelated times of the day). so that's another wrinkle in my road back
to health. i started learning this summer about inhaling into different
areas of the lung (i had been working on diaphragmatic breathing as
opposed to chesty breathing already, but this is a qi-gong thing where
you breathe into the back of the lung) in my tai chi class, but of
course i can't do tai chi with an aircast on my foot. so much to work
on, so little time (and energy)!
basically, about a year ago i started suffering from chronic (maybe constant is a better word) pain. arthrotec helps. then in september i got braces and the same week broke my foot (technically, a minor fracture of the toe, and "soft tissue damage" that causes pain mid-foot and my first three toes to be numb/tingly all of the time). during the pity party that ensued, i ate a lot of cake and icecream and poutine. i've started eating better - homemade soups, lentils, beans, etc. to try to get some protein and fibre back into my diet, but i've lost a lot of weight - all of it muscle. i actually got a body-builder-type drink (myoplex) at the drugstore yesterday to try to up my protein intake, because it is quite sad.
anyway tomorrow i start physio, and i wanted a place to keep track of what i'm doing exercise-wise, diet-wise, and otherwise-wise.