Here it comes, the new year. I'm hoping that we all have a blissful new year. Now I can continue on my weight loss goals. Actually, even though I was only trying to maintain the loss already incurred prior to December, I still managed to drop 4 more #'s making it a total of 17#'s down now. Wow! I also lost a 7" since Nov. I'm not sure how many " have been lost because I didn't take my measurements when I began the nutrition plan. I waited a month.

Are you making New Years resolutions this tear? Weightloss? Healthier lifestyle? Plant-based diet? If so, be wise about the changes you're planning to make. Be kind to yourself. If you're going to begin exercising, start gently. Don't go in to a crossfit gym if you haven't worked out in a while. Make realistic goals for yourself. My ultimate goal is pretty far in the future but in that long-term goal, I have set numerous short-term goals that are easier to reach and therefore makes my long-term goal easier to reach.

If you only go for the big one, it's easy to get discouraged working so hard and not getting there fast enough. So, the smaller goals gives you the quicker satisfaction of attaining a goal and encourages your adhesion to the program. 

So, if your long-term goal is a 100# weightloss, you would make maybe 10-10# short-term goals. Or, maybe, 5-20# goals. This way you achieve success quicker and often and feel good about reaching each goal on the way to the ultimate goal.

If you want to start exercising, start by walking everyday or taking 1-2 classes/week at a gym or studio or working with a Personal Trainer 1-3 x's/week. If you go in full boar, you could end up so sore afterwards you can't or don't want to continue. Or worse yet, you could hurt yourself. Not the goal, right? Pace yourself. Be realistic about your fitness level and where you should start. Don't be afraid to tell your trainer or instructor any "issues" you may have such as high blood pressure, afib, joint replacement, sprain, etc. They may not always remember what your issue is but they should be able to give modifications and, for heavens sake, use them! 

I can't tell you how many times I've given someone a modification and they just continue to follow the full movement and then complain because they hurt the whatever again. Take some responsibility for yourself. Listen don't just hear, LISTEN! Yeeeeeeesh! You know your body better than anyone else does, so pay attention to it.
 
I'm looking forward to the new year with travel plans, dance classes and everything else the year has in store for me. Fun, fun, fun.
​

It's back to work again now. It was nice to have a break from everything for a bit but the break is over. Try to make this year the kindest yet. Help each other out. Support your friends, family and co-workers and most of all, take good care of yourself.

You can't take care of others if you don't care for yourself. Keep the flu at bay by washing your hands often and stay healthy. If you're ill, stay home. Don't infect others. 

Peace out and keep dancing. Happiest of New Years to you and yours

Does it really matter how you say it? No, I don't think so. Respect does. So many celebrations of various creeds and religions. In my opinion there is none more important than the other so I wish to wish all a joyful season. I think Ramadan isn't until April or May in 2018 but I wish blessings now anyway. If I am wrong, forgive me, please. 

I used to spend 2 full days in the kitchen, cooking and baking goodies for my friends. It started when I was in college and being a starving student, I had no money to splurge on gifts so I baked and baked and baked. I've always enjoyed baking and still do. I had stopped doing it though these last 10 or so years 'cuz a co-worker, who was also a pastry chef, began bringing in so much stuff it made no sense to bring more. So I stopped.

Well all that has changed since leaving CR and now I'm back to baking goodies for my classes, friends & family. I'd almost forgotten how much I enjoyed baking and giving the people I cared about some treats that will disappear and not take up too much room. :). Hopefully the treats are appreciated but after I give, I have no say in what they do with them.

I love the personal touch to Christmas gifts, if gifts are even really necessary. I'm not a big fan of the Christmas insanity of shopping and the huge sales and all. I hate seeing stories on the news about adults fighting over products in the stores. It feels like some/many of these people have lost what the holidays are about. It truly makes me sad.

It stresses me out to watch the mess on the news, I can't imagine the stress levels I'd incur if I did go out to shop that way. Now I only get something for my nieces' daughter.

Hey, speaking of stress, did you know that the blood pressure categories have changed? I just found that out myself. Here's the new graph for you to peruse.

This new categorization is designed to recognize high blood pressure sooner. It'll probably increase those adults diagnosed with high blood pressure by about 14%.  From around 32% to around 46%. As you can see, the Hypertension category is gone and now considered High Blood Pressure stage 1. 

In a nutshell, the old definition of HBP was 140/90 and the new is 130/80! Yikes! 

This is designed to recognize and promote early intervention of HBP. These initial diagnosis will also come with an attempt to promote lifestyle changes such as quitting smoking, diet, activity increases, weightloss instead of medications. I like that idea. 

Remember, HBP is considered "the silent killer" 2nd only to smoking! Its preventable but it also doesn't present with any noticeable symptoms. Therefore, the earlier the diagnosis, the sooner you can help yourself to better health and a long, happy life. 

As for me, I do have elevated blood pressure but it's dropped dramatically since leaving my former place of employment. In my mind, it was proof that my job was killing me! I had gone from 166/94 to 142/78 in 6 months. During that 6 months I did something kinda stupid. I decided to stop taking my medication just to test that thought and I was right. There were the stats. My Dr. wasn't too pleased when I told him that I'd stopped the meds but I promised him I'd begin again, and I did. Now, I am NOT suggesting anyone stop taking their meds here. So, please, keep on them and talk with your doc if you want to make a change. 

Now that the cold weather has finally arrived here in Tucson I've begun making cold weather foods. Right now I've got home-made Cream of Mushroom Soup simmering on the stove. Haven't added the milk mixture yet, but thats all thats left to do. Boy, it's good. The recipe is on my nutrition page if you'd like to try it.​

​Sis, loves my soup so she'll get some and so will a client who is having some serious issues.

Again, I would like to wish you all, the best for the holiday season. Be kind to all.

​Peace out & keep dancing

  ​​Oh yes, I believe it is. I absolutely agree with this picture too. I've had my laugh described as having gears. 1-5!

 From my shoulders bouncing, eyes closed, no sound to an all-out loud, on-going guffaw. It's pretty boisterous and sometimes, even scares me! Sometimes, often, I have people give me stink-eye because of it, but I don't care. It's an honest, gut reaction and it's a part of who I am and I'm proud of it. I make no apologies.

 Laughter has been shown to relieve stress and anxiety but thats not all it seems to do for us. 

There is some scientific-based reasons for this and I'll give 'em to ya.

"Intuitively we know that laughter is one of the best tools we have for dealing with stress, and science backs that up. In fact, research into laughter goes even further, revealing that it's a potent drug with the contagious power of a virus that conveys a slew of benefits for the mind and body." (1)

It reduces pain. Laughter also helps to reduce blood sugar levels and increase the tolerance of glucose for diabetics as well as non-diabetics. 
​
 Laughter has been shown to release endorphin's which is like a euphoric narcotic but without the horribly addictive side-effects. Makes you feel good.

 Laughter is contagious. It can create a wonderful social happiness effect. It can spread like wildfire. Have you ever started laughing because someone else was laughing, even though you had no idea what they were laughing about? I know I have.

 Laughter can create various brain region activity. There varying types of laughter ie; joy, tickling, teasing. Each variation causes the brain to figure out what the laughter is conveying.

 It appears that the more laughter in a relationship, the higher the quality of the relationship. I'll add here that it seems women laugh more than men but men instigate the laughter more. Men appreciate women who laugh at their stuff more and women appreciate men with a great sense of humor. I know I do!

 Laughter appears to release the neuro-transmitter serotonin which acts like an anti-depressant. "They" aren't sure for how long this goes lasts but for at least a little while.

 It appears that laughter helps protect the heart muscles, blood vessels and brain. Though the reasons aren't, again, clear, it is believed to be the result of the less stress and allowing greater blood flow to the lining of the blood vessels called endothelium to relax and expand.

Since the endothelium is where atherosclerosis (hardening of the arteries) begins,  keeping it healthy helps to benefit the entire cardio-vascular system.

There is also a possibility that laughter causes an increase in the level of nitric oxide in the arterial vessel walls. This helps the dilation of the aforementioned endothelium.

"Thirty minutes of exercise three times a week, and 15 minutes of laughter on a daily basis is probably good for the vascular system," (2)  

My cv system must be iron-clad! It can be a great ab workout too. ever have a sore core after having a good laughing jag? Your core muscles all get involved. You may not get a 6-pack from laughing but tightening them through laughter beats crunches any day. No neck pulling, no back straining, fabulous!

Tonight I'm, once again, going to a comedy club with some friends. I went a few weeks ago too. I and my friends tend to receive free passes fairly often between us. Makes it fun.  

So keep laughing people. Loud and free and often. It's good for your heart, brain, relationship and enjoy your life.

Now, as for me, I haven't gained nor lost any more weight this last week. I have gone out a few times and I have continued my workouts, barre, water exercise and walking. 

Now, I'm sure you're thinking "Water Exercise!" but I'm not in outdoor pools right now since it's winter weather here finally, so it doesn't matter what the weather is outside. It does feel great to work in the water. If you've never tried it, you should. It's more than it looks as a workout, but you do need to put some ooooomph into it. It could surprise you. Of course, afterwards, we plop into the Jacuzzi. When I feel as though I'm poached, I get out. Ahhhh. Then I go home, eat my lunch and do my barre workout. The other days I go walking with my clients and with the pooch everyday. 

I'm going to do another yard sale but it was soooooo cold this morning, in the 30's, that I decided I'd wait 'til Sun. when it'll be warmer out. I can't wait to get rid of some more of the crap I've accumulated over the decades. I also wrote the Tucson Unified School District to donate my old flute and music stand to a needy school out here. It's so sad to have an instrument not played. I hope they get back to me soon. I need to find how much it'll cost to replace the thumb screw and keypads.

Don't forget to send your thoughts and donations to the victims of the horrific fires in southern California. It breaks my heart to see all of the evastation and my heart aches for all of these people who've lost everything.​

Keep dancing and stay warm out there and laugh out loud. 

Peace out.

(1)www.forbes.com/sites/daviddisalvo/2017/06/05/six-science-based-reasons-why-laughter-is-the-best-medicine/#686b005f7f04
(2)www.psychologytoday.com/articles/200504/laughter-the-best-medicine
​