Early Morning Stretches For A TKR

Hi everyone. I have received some inquiries lately regarding ways to reduce stiffness upon waking in the morning. Seems many of you are like me and need to start using some early morning stretches for a tkr. These are also good for anyone else. So…here are some of my faves that may work equally well for you:

Forward Ankle Stretches
While still laying in bed, gently move your feet so your toes are facing the ceiling. When done correctly, you will feel a stretch in your hamstrings (back of leg).

Hold this favorite of early morning stretches for five seconds. Slowly return to original position.
Repeat as many times as desired.

Toes Away Stretches
Work your upper ankle region by gently pointing your toes away from you. Feel the stretch in your arches, ankle, and tibia areas. Hold for five seconds. Slowly return to original position and repeat as needed.

Ankle Circles
The title is self-explanatory. While still laying in bed, start making circles with your ankles. You can do one at a time or both simultaneously. Do this slowly and gently to avoid undue stress.

All-Body Stretch or Cat’s Meow
Have you watched a cat wake up? The stretch is something to behold.
Do your own by laying on your back in bed. Start by lifting your arms overhead while pointing your toes away from you.

Slowly and gently turn your torso to the left. Hold for a few seconds. Repeat this maneuver to the right side.

When done correctly, this will feel like a natural maneuver that gets the blood flowing.

Hope these exercises are as beneficial for you as for me. Feel free to share any feedback below. 🙂

Find interesting? Kindly share….

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.







Baking Soda To The Rescue

Hi everyone. We all know the importance of using natural products for solutions to a number of concerns. Well, baking soda has been around for longer than most of us have been alive.

Here are some all-natural ways to start using these time-tested, versatile wonder:

Chrome polisher.
* Place a couple teaspoons of baking soda into a small container.
* Add enough water to make a smoothable paste.
* Dip a clean cloth into the paste.
* Gently start using a circular motion to apply the paste.
* Let the paste dry.
* Polish (remove) with a clean, dry cloth.
* Instant shine without any chemicals!

Bug bites.
Warm weather brings with it a slew of insects. Insect bites can happen before you even realize it. Did you know that baking soda is an ideal product to reduce swelling, itchiness, and redness? It is extremely low cost, odorless, and easy to use.

Here’s what you do…
*Get a small container
*Put in about a teaspoon of baking soda.
*Add a small amount of water.
*Mix thoroughly until you get a thick paste consistency.
*Spread on the insect bite.
*Be sure to thoroughly cover the bite.
*Let dry for a few minutes.
*Put a bandaid on if you are planning on wearing clothing.

Store any leftover paste in an airtight container for future use.

I find this solution particularly beneficial since getting bit by a mosquito on my tkr leg. The itching was unbearable. This remedy was remarkably quick and convenient.

Coffee Pot or Carafe Internal Cleaning
* Handle those hard-to-clean carafes by sprinkling 1-2 teaspoons baking soda into them.
* Add enough water to fill the entire carafe
* Let sit for about 10 minutes
* Lightly swirl the water around for a few seconds.
* Pour out cleaning solution
* Rinse container thoroughly with water
* Dry thoroughly

All Types of Odors
Baking soda is a wonderful, odor-free odor killer.
* Lightly sprinkle some over your garbage bag.

* Put an open container into the back corner of your refrigerator. It keeps your refrigerator fresh smelling.

* Sprinkle some baking soda into your shoes to help remove moisture and odor.
Shake out any excess prior to wearing.

Laundry aide
* Have your laundry smelling like new by sprinkling some baking soda on top of the clothes prior to starting the wash cycle.

Teeth Whitener and/or Toothpaste
Forgot those expensive, chemically-enhanced dental whitening/cleaning agents. Baking soda has been used for these purposes since grandmother’s day.

* Mix some baking soda with a small amount of water to form a paste.
* Wet your toothbrush.
* Dip your toothbrush into the paste.
* Gently start brushing your teeth.
* Rinse your mouth and brush when done.
* Store any excess paste in an airtight container for next time.
* NOTE: This also works well for dentures.

These are just some suggestions I have used and found very helpful. They will save you tons of money at the store. Plus, they do not harm the atmosphere or your health.

Good luck!

Find interesting? Kindly share…

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.








Simple Ways A Good Diet Changes Your Life For The Better

Hi everyone. I am pleased to present this guest post about how your diet affects your overall lifestyle. Enjoy…

Food is indeed the fuel of life as it is needed in all bodily processes that enables you to think, breathe, move and even feel. All aspects of life are so influenced by what you eat that even the slightest alterations to your diet choices can have a profound effect on your metabolic processes.

To explain how deeply your meals have an effect on your health, below are simple ways showing how a good diet affects your life for the better.

Increased Energy
A deficiency of Vitamins C, B12 and folate can lead to acute fatigue. And when fatigue kicks in, your energy ultimately depletes and create a direct impact on other conditions impacting your health.

By absorbing the necessary vitamins your body requires, you lower the risk of getting vitamin deficiencies and anemia. Sources rich in chlorophyll, essential fatty acids, magnesium, vitamin C and other nutrient-dense foods will help boost energy.

Improved Mood
The lack of nutrients makes your body unable to produce the amount of chemicals it needs to support all metabolic activities. This affects your brain chemistry and can possibly lead to mental health issues like anxiety, depression and other mood disorders. When your body does not get the nutrition it needs, it affects the production of hormones and influences other mood regulators like serotonin.

The typical American diet is rich in fat. Though certain lipids are healthy for you, others like saturated fats can contribute to weight gain and mood problems due to hindered activity of your body’s neurotransmitters caused by an unhealthy diet. Cutting back on refined sugars and processed food can also decrease your chances of depression.

Weight Management
Healthy meals are not just nutrient rich, they also help reduce excess body fat. Along with a slimmer waistline, you also reduce the risk of getting high blood pressure, sleep apnea and diabetes.

Sticking to a high-fat diet does nothing but put your health at risk. It restricts blood flow in your blood vessels and causes heart plaque formation. Good food choices can effectively improve oxygen retention in your blood to help supply the needs of your other major organs.

Reduced Risk of Diseases
Cancer, diabetes, Alzheimer’s disease, heart conditions – these are dreadful diseases that a good nutrition can help prevent. Disregarding the necessary nutrients your body needs can elevate cholesterol and blood sugar levels and can ultimately lead to stroke or diabetes. By eating a diet rich in fiber, fruits and vegetables, you have a better control of your cholesterol and sugar.

Glowing Skin
A diet high in fat usually leads to increased sebum production. Too much sebum can clog some pores and become a breeding ground for bacteria which leads to pimples, acne breakouts, and mottled skin.

Eating a diet rich in good fat such as mono and polyunsaturated fats will help improve your skin’s elasticity and oil production. Eating healthy foods also increases the amount of antioxidants in your body which help fight the signs of aging.

Ginger, turmeric and cinnamon are among the spices that pack the highest antioxidants quantity. Some of them are produced as health supplements to make it easier for people to consume them. You can order turmeric, curcumin and ginger tea online. You can also purchase them in pharmacies and many food and health stores.

Longer Lifespan
Eating a good diet does nothing but improve and extend your quality of life. People with good nutrition are generally happier, healthier and have longer life expectancy due to the absence of diseases and other physical and mental complications that a consistent good diet have brought about.

If you wish to live a longer and healthier life, these simple lifestyle and diet changes will bring about positive results, and making them a habit will have a lasting effect on your life.

Author Bio:

Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, traveling and immersing one’s self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to do the same.
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BOOKTOOTS NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns. The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.







How To Naturally Heal TKR Scars With Food

Hi everyone. Scars seem to be a common subject among you, my favorite readers. I just got done reading an interesting article on how to best heal scars the natural way. Knowing what a doozy I have (it’s about 10 inches..I haven’t measured it), I thought it would be fun to write a post about how foods can be used to naturally heal a tkr scar.

Personally, I like my tkr scar. It’s healed just fine. Nine years after my total knee replacement surgery, it has blended in well. In part, I believe, is the fact I eat a lot of fresh fruits and vegetables. Food is my healing agent.

Below is some information that provides insight into my reasoning. My data comes from personal experience as well as backup content from the American Dietetic Association. Here goes….

Vitamins that can benefit scar healing are high in antioxidants. The antioxidants are essential for healing of wounds/scars. These include Vitamins C, E and A. I’ll talk about Vitamin C now, for no particular reason other than it’s fresh on my mind. Here goes…

Vitamin C is found in more vegetables than you probably imagine. It is found in dark leafy vegetables such as spinach, mustard greens, collard greens and various dark-colored lettuces (like red leaf). The vitamin is also found in winter squash, green peppers, broccoli, brussel sprouts (or mini-cabbages as some know them) and cabbage varieties.

If you have a sweet tooth (which fruit can satisfy), you’re in luck. Vitamin C is found in berries such as raspberries, blackberries, strawberries, marionberries, blueberries and huckleberries. Citrus fruits like oranges, grapefruit, lemons and limes are also rich in the vitamin.

Mango, watermelon and pineapples are other sources that contain ample amounts to help in skin healing. Snacking on a mango..oohlala! Mixing some fresh fruit into plain yogurt is another option…:)

So you know, I’m talking about the fresh varieties of fruits and vegetables. Personally, I’m not a fan of canned foods, but they do come in handy. One occasion is using them as my minestrone soup base when ripe fresh ones are unavailable.

It’s also nice to have some canned food on hand for emergency power outages or the like. For everyday/consistent eating, though…no. Nothing beats a freshly steamed pot of veggies and serving of protein.

Well, hope this helps others going through the same thing. Take action to start naturally healing any total knee replacement scars. Remember… You are what you eat.

Find interesting? I surely hope so. Kindly share whenever possible…

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.







How Long Do You Need To Exercise After Your TKR?

Hi my favorite readers! I’ve received quite a few emails recently about exercising after a tkr. It seems there is some concern about how long one needs to continue PT exercises following their total knee replacement. I believe sharing some first-hand information is useful. Here is a previously published article which I have received numerous requests for:

Exercising is a part of my daily routine. I still do my tkr exercises and I’m 7 years post-surgery. The exercises may not be daily or on a scheduled basis. But, I still do them. I also enjoy doing isometrics throughout the day. There is no set time, place, or routine. I simply tighten various muscle groups and hold the tension for 6-8 seconds. Then I release and go on to the next muscle group. If you followed the same PT routine that I did, isometrics were the first tkr recuperation maneuvers we went through. It feels very good to do these maneuvers.

I have an exercise bike at home that I use whenever I feel like getting tortured. It’s particularly helpful when my tkr is stiffer than usual. Swimming is much more fun, but hey, you gotta do what you gotta do. Swimming doesn’t improve my tkr flexibility like an exercise bike does.

Luckily, there is a local YMCA nearby. I use that for swimming and water exercises (woohoo!) and the fitness machines. I dread those fitness machines. They’re just no fun. We always hear how one can change his or her attitude towards the positive and beneficial. Well…this is a perfect test case. As much as I look at these machines with disdain, they are improving my strength (or so I am convincing myself..).

A real-life story: Recently, one of my swimming buddies and I were discussing my dislike for fitness machines. She reassured me that I’ll eventually overcome that. She went on to regale the fact that she originally hated those machines. Now, she loves them. Hmmm…I’ll keep you posted.

Without any type of exercise, I would turn into a grumpy old lady in no time. I could easily join those aches and pains complaining sessions and start popping all kinds of pills. Instead, I choose physical activity. It’s only because I like to be charming as much as possible. 🙂

Hope this helps others going through the same thing.

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns. The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through similar situations.

Find interesting? Kindly share…Thanks!






Resolutionist Time

Hi my favorite readers. Hoping everyone is enjoying a safe and healthy holiday season. It’s coming up to that time of year that we all need to prepare ourselves for. That time is known as “the resolutionist period.” Every January 1 people decide to start getting in shape. That means, that gym memberships rise, trails become crowded and any other number of fitness-oriented activities grow by leaps and bounds.

I am thinking of the pool. If it’s like last year, it’s going to be difficult to find a lap open to swim comfortably in. The locker room will be packed. People will be standing stark naked while talking on the cell phone. Cell phones will be taken into the shower, with conversations echoing off the stall walls. (You read that correctly.) Circle swimming is going to be the protocol for the next three months. BTW…resolutionists usually start to peter out around the three-month period. Getting, and staying, in shape takes hard work and discipline. It’s not for everyone.

Oh boy…I better buy a thicker swim cap to protect against head bumps. I wonder if helmet-wearing is allowed? Seeing that I like to stay on the positive side of things….I will end this post without saying anything else other than asking for an easier resolutionist period than last year’s.

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Making Easy & Cheap Cold Beverages

Hi my favorite readers! What goes better on a hot day than cold beverages? Here’s a recipe that is cheap, easy & nutritious. Let’s try again…to my natural foods site…

http://myuniquecookery.blogspot.com/2012/08/healthy-low-cal-snow-cones.html“>

Enjoy! Find interesting? Kindly share…







Food Supply & Research Findings

With so much information available anymore, sometimes it can appear confusing what to believe. I, personally, do not believe at all the “healthy food” that ties into ConAgra food manufacturers. There is something fishy about suddenly seeing all this “whole grain” info found on what used to be known as sugary cereals, don’t you think? I don’t care if the first ingredient is whole grain….it’s still sugar nonsense. “Cap’n Crunch” is now “healthy”? Spare me…And, you know friggin’ well that the cereal manufacturer receiving the “good heart” endorsement is paying for it, don’t you? The way our food supply is being taken over by sponsorship is sickening. My blood pressure is rising…so I’ll end this rant and go on to the next.

Anyways, I just got done reading an article in a “healthy living publication” about new research findings stating that sitting up straight in your chair is bad for you. Do you believe that?? It turns out that a study INVOLVING 22 PEOPLE states that using good posture actually puts too much strain on the lower back. The solution? Slouch down into your chair. And, of course, you had to purchase the book full of these newfound facts in order to get more information. Spare me….how stupid do they think we are?

Good posture rules in so many ways there’s not enough room to write them all down here. And, anyone (dr., medical pro or book publisher) who doesn’t believe that and is trying to convince you otherwise…is just trying to make a buck off of your gullibility. Don’t ever think that bad posture is good for you. Never, never, never. Going through college one learns to avoid using the words “never” and “always” since there are usually exceptions. In this case, there isn’t. So, I’ll say it again…”never, never, never”.

I’m tired of it. Keep your nonsensible “new research findings” to yourself. There’s a new one everyday. Money is hard enough to come by and if you think for a second that I’m spending it on your stupidity….think again…

End of two-part rant….

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How Sugar Plays Havoc on You

You have probably heard about eating less sugar to live a healthier lifestyle. That isn’t news, no matter how many times it is rehashed. Sugar plays havoc on your body from your joints to energy level. Here’s something else I found out the other day that I thought was worthy of sharing here…

It affects breathing. During the holidays I received an abundance of candy, cookies, cakes, fruit breads, brownies, fruitcakes, etc. Why is the holiday season so packed with sugary products in the U.S.? I never have understood that. I’ve prepared fruit-sweetened baked goods and given them as gifts in the past, but some of the feedback was not good. So I stopped and starting gifting homemade sugary foods, but with less sugar than the recipe called for. This season I took a steamed veggie platter to a potluck and had leftovers to take home. Back to the story…

I’ve never been much of a sweet eater, but may have partaken of one too many of these goodies – especially shortbread. One of my friends makes the best shortbread in the world, bar none. (Mine’s a close second, though). Another friend gave me enough cookies and mini cupcakes to feed a platoon. I froze most and will put them out at my next potluck. Still, who can resist homemade bread pudding? It was at a dessert party and too good to pass up.

Anyways, I cut back on eating sugar years ago when I noticed that eating foods that contained a large abundance of that ingredient played havoc on my knee joints, causing increased stiffness and pain. Plus, my energy level was lacking after the ‘sugar high’ left. What I have never realized, however, is what I noticed while swimming last week.

Suddenly, after swimming one lap I kept catching my breath. It was more difficult to fill up my lungs and diaphragm. It was the strangest feeling. Usually, my cardio gets a nice workout with a comfortably faster heart beat and clear breathing, but this was much more than that. It was not fun.

So..after weighing how my dietary intake had recently changed, I realized it must be the sugar. It was the only thing that was noticeably different.

Even though I am a firm believer in moderation being the key to success while eating a healthy meal plan, I have no one to blame but myself for partaking in that dessert party, the gift of homemade, department-sold candy and that scrumptious English shortbread.

Would I do it again? Only for the shortbread.

Hope this helps others going through the same thing. Have you had any similar experiences? Please share them so we can all learn together.

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