subtitled "Your comprehensive guide to pain management, medication, diet, exercise, surgery, and physical therapies"
by ten people within the Dorling-Kindersley company
Hennepin County Library hardcover 213 pages with glossary, index, etc.
genre: non-fiction health
This book is beautiful to look at and has helpful information. As is true of all D-K books I've ever seen, the photographs, illustrations, etc. really help communicate the information well. With the Q and A sections, Myth or Truth?, inset diagrams and photographs, reading the main text can become disjointed.
Since I found the Stokes and Helewa book so incredibly helpful, I mostly skimmed this book looking at the "cool stuff" (since this also has to go back to the library). The sections on Maintaining Your Mobility and Protecting Your Joints are probably worth copying, but I'll focus on the other book for now and return to this blog entry (and this book) if I feel the need for more ideas!
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Tuesday, November 07, 2017
Arthritis: How to Stay Active and Relieve Your Pain
by Barbara Stokes and Antoine Helewa
Hennepin County Library paperback 406 pages plus resources and index
genre: non-fiction health
Oh my! I wish I had started with this arthritis book instead of spending time on that first one. Speaking of time, as I renewed this book the *second* time, I thought about just buying my own personal copy off Amazon. I probably should have! But I will blog it, photocopy some pages, and return it today.
This book was helpful, well-organized, and easy to understand. I made a list of some questions to discuss with my doctor and I made a list of things I can do to make a positive difference in mitigating the impact of arthritis pain in my life. (My left knee has been challenging lately . . . )
I want to photocopy pages 65-68 with the look at osteoarthritis. I am so grateful that I am as healthy as I am, but would like to be proactive. When my knee pain is really bad, it's hard to do the things I enjoy.
Pages 71-74 on fibromyalgia are pages I wanted to share with my friend Kim. They are probably not "news" to her, but it helped me understand what she is dealing with so much better.
Pages 220-228 are the range of motion exercises that I want to start doing! The directions and drawings are very clear and helpful.Pages 230-233 have the stretches that I want to start doing.
Pages 247-256 have the strengthening exercises. That's a lot of copying! I almost wish I'd just ordered my own personal copy of the book . . .
My personal list of "What I can do" items is from various places in the book. I'm excited to focus on what I CAN do instead of bemoaning my pain and challenges. My personal list:
Hennepin County Library paperback 406 pages plus resources and index
genre: non-fiction health
Oh my! I wish I had started with this arthritis book instead of spending time on that first one. Speaking of time, as I renewed this book the *second* time, I thought about just buying my own personal copy off Amazon. I probably should have! But I will blog it, photocopy some pages, and return it today.
This book was helpful, well-organized, and easy to understand. I made a list of some questions to discuss with my doctor and I made a list of things I can do to make a positive difference in mitigating the impact of arthritis pain in my life. (My left knee has been challenging lately . . . )
I want to photocopy pages 65-68 with the look at osteoarthritis. I am so grateful that I am as healthy as I am, but would like to be proactive. When my knee pain is really bad, it's hard to do the things I enjoy.
Pages 71-74 on fibromyalgia are pages I wanted to share with my friend Kim. They are probably not "news" to her, but it helped me understand what she is dealing with so much better.
Pages 220-228 are the range of motion exercises that I want to start doing! The directions and drawings are very clear and helpful.Pages 230-233 have the stretches that I want to start doing.
Pages 247-256 have the strengthening exercises. That's a lot of copying! I almost wish I'd just ordered my own personal copy of the book . . .
My personal list of "What I can do" items is from various places in the book. I'm excited to focus on what I CAN do instead of bemoaning my pain and challenges. My personal list:
- have a positive attitude
- focus on what I CAN do
- rest
- ice
- NSAIDs (Non-steroidal Anti-Inflammatory Drugs) - Ibuprofen
- practice positive self-talk (page 167)
- relax / breathe / yoga
- walk, swim, bicycle (gradually increase distance and duration)
- consider alternative ways to do things
- get good sleep at night!
- work with an OT or a PT
- change position often
- get shoes that fit well (good support)
- take frequent breaks (stand up, stretch, relax)
- maintain good posture
Monday, November 16, 2015
No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness
By Michelle Segar
Hennepin County Library, paperback, 221pages
Genre: non-fiction, self-help
This book is amazing. I seriously thought about buying my own copy (and still might). Her examples and research really resonated with me. I need to get this back to the library, so I'm going to make note of the things I most really to remember.
- doing what you enjoy is a better motivator for exercising - and it works
- MAPS are Meaning, Awareness, Permission, and Strategies
- start by taking any and every opportunity to move, in any way possible, at whatever speed you like, for any amount of time
- your MEANING for exercise creates your relationship with and approach to exercise
- move exercise from a chore to a gift
- AWARENESS helps you identify what's been standing in your way and discover physical activities that motivate you
- do what feels good, build positive experiences with physical activities
- people tend to approach things that feel good and avoid things that feel bad
- research shows that when you choose to make movement a regular party of your life for personally compelling reasons and choose to move in ways that feel good to you, you are more likely to stick with exercise and maintain weight loss
- count everything and choose to move!
- treasure hunt: Opportunities To Move (OTM)
The long cut
The phone moment
Active waiting
The movement snack
Couple's cruise
Boogie break
Green getaway
It's a gift
Friend fitness
Family fun
Walking meeting
Recess
The soulful stroll
Coffee walk
Doggy destinations
Office sprints
Cleaning calisthenics
Be a sport
Gym genius
The leisurely stroll
Walk the airport, airplane
One-minute workout
The snow shuffle
- reward substitution helps change movement from a chore to a gift
- listen to your body's messages and do what you like
- "gift" yourself with movement and and every way you can
- make it a game to discover OTMs
- pages 117-8 great takeaways, bit I don't want to record them all here.
- walking is wonderful
- giving yourself PERMISSION to prioritize your own self-care - to feel better every day - provides the fuel for your daily roles and goals and powers your sense of well-being
- avoid caretakeritis (pic):
- make self-care a priority! (Pic)
- give yourself permission to stop following should
- give yourself permission to make daily self-care a top priority
- pretend if you need to take care of yourself
- change your mindset
- what sustains us, we sustain (pic)
- you are the energy center of your life
- amazing paradox: giving to yourself means giving more to others
- the gift of physical movement becomes essential fuel for what matters most
- are you thriving or just surviving? What do you need right now?
- check in on your priorities
- great take-aways on pages 187-8 (pics)
- use learning and negotiation STRATEGIES to sustain the lifelong gift of physical activity
- #1- use learning goals to get intrinsic motivation, persistence, and resilience
#2 - begun with the end in mind
#3- use sustainable self-care as an essential strategy for well-being
#4- integrate one new behavior at a time
#5- strengthen the core - build consistency before quantity
- #6- bring your learning to life
- great takeaways on pages 182-3
- Sustainability training
- make a self-care negotiation plan
- phase one is planning and previewing
- give physical activity clout
- plan the weekly logistics
- create a continuum of success where you are successful if you for in at least one planned activity
- decide to confront challenges, not roadblocks
- bring friends and family on board
- use if-then planning
- dance with your challenges- be flexible and improvise
- hesitate before you respond to a request
- listen to your body's messages
- learn the links- make physical activity relevant and compelling
- evaluate and recalibrate with compassionate non- judgment
- the learning process never ends
I took photos of a bunch of other pages, but this is enough for now. I really enjoyed this book and it is helping me to make healthier choices for myself!
Above posted 11.16.15, below added 2.2.16:
Notes on random paper from last fall include my most important projects right now:
MOVE however possible, at whatever speed you like, for any amount of time.
I also had some notes that were in response to questions in the book . . . I really should just buy and own a copy of it!
Notes on awareness (and my "whys" for exercise) - Dread is too strong a word. Aversion of indifference (or mild dislike) is more accurate. I kind of DO think there's a "right" way to exercise and if I don't do it that way, why bother? I usually don't exercise in ways that don't feel good to me! (But then I'm disappointed in myself for not doing what I "should" do.
I made a list of ways that I LIKE moving my body . . . and I hope to exercise in those ways.
Then I made a note that said "Ch. 5 pg. 84" but I'm not sure why. Maybe that's where I was when I started reading this book in the summer. Then I got it again and finished it in the fall. And now I'm getting rid of scraps of paper in my office. Done?
Hennepin County Library, paperback, 221pages
Genre: non-fiction, self-help
This book is amazing. I seriously thought about buying my own copy (and still might). Her examples and research really resonated with me. I need to get this back to the library, so I'm going to make note of the things I most really to remember.
- doing what you enjoy is a better motivator for exercising - and it works
- MAPS are Meaning, Awareness, Permission, and Strategies
- start by taking any and every opportunity to move, in any way possible, at whatever speed you like, for any amount of time
- your MEANING for exercise creates your relationship with and approach to exercise
- move exercise from a chore to a gift
- AWARENESS helps you identify what's been standing in your way and discover physical activities that motivate you
- do what feels good, build positive experiences with physical activities
- people tend to approach things that feel good and avoid things that feel bad
- research shows that when you choose to make movement a regular party of your life for personally compelling reasons and choose to move in ways that feel good to you, you are more likely to stick with exercise and maintain weight loss
- count everything and choose to move!
- treasure hunt: Opportunities To Move (OTM)
The long cut
The phone moment
Active waiting
The movement snack
Couple's cruise
Boogie break
Green getaway
It's a gift
Friend fitness
Family fun
Walking meeting
Recess
The soulful stroll
Coffee walk
Doggy destinations
Office sprints
Cleaning calisthenics
Be a sport
Gym genius
The leisurely stroll
Walk the airport, airplane
One-minute workout
The snow shuffle
- reward substitution helps change movement from a chore to a gift
- listen to your body's messages and do what you like
- "gift" yourself with movement and and every way you can
- make it a game to discover OTMs
- pages 117-8 great takeaways, bit I don't want to record them all here.
- walking is wonderful
- giving yourself PERMISSION to prioritize your own self-care - to feel better every day - provides the fuel for your daily roles and goals and powers your sense of well-being
- avoid caretakeritis (pic):
- make self-care a priority! (Pic)
- give yourself permission to make daily self-care a top priority
- pretend if you need to take care of yourself
- change your mindset
- what sustains us, we sustain (pic)
- you are the energy center of your life
- amazing paradox: giving to yourself means giving more to others
- the gift of physical movement becomes essential fuel for what matters most
- are you thriving or just surviving? What do you need right now?
- check in on your priorities
- great take-aways on pages 187-8 (pics)
- use learning and negotiation STRATEGIES to sustain the lifelong gift of physical activity
- #1- use learning goals to get intrinsic motivation, persistence, and resilience
#2 - begun with the end in mind
#3- use sustainable self-care as an essential strategy for well-being
#4- integrate one new behavior at a time
#5- strengthen the core - build consistency before quantity
- #6- bring your learning to life
- great takeaways on pages 182-3
- Sustainability training
- make a self-care negotiation plan
- phase one is planning and previewing
- give physical activity clout
- plan the weekly logistics
- create a continuum of success where you are successful if you for in at least one planned activity
- decide to confront challenges, not roadblocks
- bring friends and family on board
- use if-then planning
- dance with your challenges- be flexible and improvise
- hesitate before you respond to a request
- listen to your body's messages
- learn the links- make physical activity relevant and compelling
- evaluate and recalibrate with compassionate non- judgment
- the learning process never ends
I took photos of a bunch of other pages, but this is enough for now. I really enjoyed this book and it is helping me to make healthier choices for myself!
Above posted 11.16.15, below added 2.2.16:
Notes on random paper from last fall include my most important projects right now:
- finish Alex & Stacie quilt
- get house put back together
- faith / being Jesus-centered
- health - get BP below 140/80
- plan Yellowstone vacation
- clear clutter in home
- get ready for school year
- move on MakerSpace
MOVE however possible, at whatever speed you like, for any amount of time.
I also had some notes that were in response to questions in the book . . . I really should just buy and own a copy of it!
Notes on awareness (and my "whys" for exercise) - Dread is too strong a word. Aversion of indifference (or mild dislike) is more accurate. I kind of DO think there's a "right" way to exercise and if I don't do it that way, why bother? I usually don't exercise in ways that don't feel good to me! (But then I'm disappointed in myself for not doing what I "should" do.
I made a list of ways that I LIKE moving my body . . . and I hope to exercise in those ways.
Then I made a note that said "Ch. 5 pg. 84" but I'm not sure why. Maybe that's where I was when I started reading this book in the summer. Then I got it again and finished it in the fall. And now I'm getting rid of scraps of paper in my office. Done?
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