Wednesday, January 31, 2024

Worn Out Wednesday

Wednesday, January 31, 2024




Last Night's Sleep
7 hr 11 min



Today's Forecast

Today: Mainly sunny. Increasing cloudiness late this morning. Wind becoming southwest 20 km/h gusting to 40 this afternoon. High plus 5°C. Wind chill minus -5°C this morning. UV index 1 or low.

Tonight: Cloudy. 40 percent chance of drizzle overnight with risk of freezing drizzle. Wind southwest 30 km/h gusting to 50. Low plus 1°C.

Air Quality: 3 - Low Risk



Today's Journal 

I was exhausted today. I took a nap from 2:48 to 4:04 pm. 



Today's Daily Affirmations
* My life is moving forward.
* I can renew myself emotionally.
* I am allowed to prioritize my well-being.
* I have time for self-care.
* I can tap into my inner peace anytime, anywhere.
* I have a deep reservoir of peacefulness within myself.
* I allow myself to move at my own pace.
* I am safe right now.
* I treat myself with loving kindness.



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
2610



Tuesday, January 30, 2024

Time To Rise Tuesday

Tuesday, January 30, 2024




Last Night's Sleep
7 hr 14 min



Today's Forecast

Today: Mainly cloudy. 30 percent chance of flurries this morning. Wind up to 15 km/h. High plus 4°C. Wind chill minus -5°C this morning. UV index 1 or low.

Tonight: Mainly cloudy. Clearing before morning. Low minus -1°C.

Air Quality: 3 - Low Risk



Today's Journal 

I wasn't able to watch the Time To Rise Summit on the weekend when it was live on-line, but I've been watching the replays sent to me by email. There are four 3-hour videos. Since yesterday I've watched the first three and will try to finish watching the final one tomorrow. The videos are available until Thursday at midnight. 



Today's Daily Affirmations
* I feel good about myself.
* I embrace my unique path to inner peace.
* I am surrounded by people who uplift me.
* I use my breath to its full potential.
* I keep a calm and balanced state of mind in difficult situations.
* I can easily shift my state of mind.
* I am getting better at accessing my inner calm.
* Inner peace is possible. 



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
4097


Monday, January 29, 2024

Mastery Monday

Monday, January 29, 2024




Last Night's Sleep
8 hr 21 min



Today's Forecast

Today: Cloudy. 40 percent chance of flurries or drizzle this morning with risk of freezing drizzle. Wind northwest 20 km/h becoming light late this morning. Temperature steady near plus 2°C. UV index 1 or low.

Tonight: Cloudy. Temperature steady near zero 0°C.

Air Quality: 2 - Low Risk



Today's Journal 

I watched one portion portion of the Tony Robbins "Time to Rise Summit". I'm intrigued.



Today's Daily Affirmations
* I can reframe challenging situations.
* I am good at regulating my feelings.
* I embrace healthy coping mechanisms.
* I choose to focus my attention on the now.
* I always pause and think before I act.
* I make intentional decisions every day.
* I have healthy and happy relationships.
* I reclaim my power.
* I release the heavy weight of the past.
* I am ready for deep healing.  



Today's Exercise 

"Outdoor Walk" @ cemetery w/ Dennis and Tickles
27 minutes / 2080 steps / 1.48 km



Today's Total Steps: 
5740



Sunday, January 28, 2024

Soggy Snowy Sunday

Sunday, January 28, 2024




Last Night's Sleep
7 hr 59 min



Today's Forecast

Today: Periods of rain changing to periods of snow or rain this morning. Fog patches dissipating this morning. Local snowfall amount 2 cm over higher terrain. Wind northeast 20 km/h gusting to 40. Temperature falling to plus 1°C this afternoon.

Tonight: Cloudy with 30 percent chance of flurries. Wind north 20 km/h. Low zero 0°C.


FOG ADVISORY: Near zero visibility in fog is expected or occurring over some areas.

Dense fog patches have developed and are expected to lift this morning for most areas. Fog may linger into early this afternoon for Hamilton and Niagara regions.

Visibility may be significantly and suddenly reduced to near zero. Travel is expected to be hazardous due to reduced visibility in some locations.

If visibility is reduced while driving, slow down, watch for tail lights ahead and be prepared to stop.


Air Quality: 2 - Low Risk



Today's Journal 

Well, this month certainly has not gone to plan. 

The Gina Livy Program started on Monday, January 8th with "prep week". The actual 12-Week Program began on Monday, January 15th. I barely got started on the plan and then became engrossed in the other programs that I had also signed up for. The Meal Planning course with Plan To Eat. The dog training course with The Trust Technique, and the seminar with Doggy Dan. And, the big one, the 30-Day Organizing Challenge with Clutterbug. 

I have let the ball drop on both the Gina Livy program and on my exercise schedule. Finding out that Dennis's lung cancer may be back and may have begun to spread has terrified me. We are still waiting for an appointment for a scan to determine what is going on. Waiting is so difficult. 

Below is the schedule I had drawn up for the new year. It's complicated, and I haven't been following it. :/


Daily Schedule - Intentions

  • 5-6:00 am – Take GABA and Cordyceps on empty stomach first thing every morning. 
  • Drink lemon juice πŸ‹ (1/2 lemon freshly squeezed) & warm water.
    • OR take Apple Cider Vinegar 1000mg caplet.
  • Wait 5-10 minutes before having my coffee. ☕ *Add 1/2 tsp MCT oil & 1 scoop Collagen. (*optional).
  • DO 5-10 minutes of morning meditation 🧘🏼 on Balance app or Calm app. 
  • 7-8:00 am - Eat Breakfast: 🍳 (protein rich) within 2 1/2 hours of getting out of bed; may add veggies, leafy greens & healthy fats (eggs & veggies, high protein cereal, Greek yogurt & hemp hearts). 3+ times/week make a shake or smoothie with Vega Hello Wellness You’ve Got Guts Plant-Based Protein Powder
  • Take Acidophilus Probiotics, Vit B-12, CoQ10, Cranberry Concentrate, Curcumin, L-Theanine, Omega-3/Salmon Oil, & Milk Thistle with breakfast.
  • 9-10:00 am - Mon-Fri. DO Leslie Sansone Walk Workout πŸšΆπŸ»‍♀️of the day and multi-task by listening to Gina Livy Live. 
  • 10:00 am - Eat Mid-Morning Snack: πŸ“ Fruit. 
  • 10:10 am - DO SOME WORK: 🧹 Clean & declutter for 1-2 hours/day.
  • 11:30 am - Take Cordyceps 30 minutes before lunch.
  • 12-1:00 pm - Eat Lunch: πŸ₯— veggies, protein, leafy greens & healthy fats (salad, soup, stew, etc.) May add a cooked starchy carb if extra hungry (quinoa, sweet potatoes, etc.).
  • Take Vit C 500 mg, Curcumin, Vit D drop, Evening Primrose Oil, Immune 7, Kelp drop, L-Lysine (2), Milk Thistle, & Omega-3/Salmon Oil with lunch.
  • 2:00 pm - Eat Afternoon Snack #1: πŸ₯• Raw Veggies (can add cheese, nut butter, natural dressings or dips like hummus or guacamole.)
  • DO Justin Agustin workout πŸ’ͺ🏼 (focus on gentle joint-friendly movement). OR if sleep deprived, take a nap.
  • 4:00 pm - Eat Afternoon Snack #2: πŸ₯œ Raw Seeds & Nuts (unsalted, may add a dash of good sea salt in summer if hot out).
  • DO: take a 30+ min. walk or do a cardio workout πŸ’ƒπŸ» (Walk. Dance. Zumba).
  • 5:30-6:30 pm - Eat Dinner: πŸ½️ veggies, protein, leafy greens, healthy fats.
  • Take Vit C 1000 mg, Cal-Mag, CoQ10, Curcumin, Immune 7, Joint Ease (2), Omega-3/Salmon Oil with dinner.
  • 8:00 pm - Take GABA on empty stomach
  • 9:00 pm - Take Acidophilus, Calm Magnesium, L-Lysine (2) & Sleep Relax Formula (2) before bed.
  • 9:30 pm - Go to bed early. πŸ›ŒπŸ» Aim for 7+ hours sleep per night.
  • Take prescription meds and eyedrops
*****
  • Drink a minimum of 4 litres of water daily. (16+ cups). Sip all day long. For reference: that is 2 full Brita Marina Water Filter Pitchers.
  • Make choices that take me closer to my goals, not further away.
  • NO 🚫 food after dinner, no evening snacks.
  • LIMIT 🚫 bread or pasta UNTIL I reach my goal weight.
  • NO 🚫 junk food, chemical additives or artificial ingredients. 



Today's Daily Affirmations
* I am free of the past.
* I am creating new memories.
* I am attracting new ideas and experiences.
* I deserve a brighter future.
* Things are getting better.
* My present feels good.
* I am choosing a new path.
* I have stopped holding onto what happened in the past.
* I am ready for a new story.
* It’s safe to release the past.
* I am free to make my own choices.



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
5279



Saturday, January 27, 2024

Slept In Saturday

Saturday, January 27, 2024




Last Night's Sleep
9 hr 05 min



Today's Forecast

Today: Cloudy. 30 percent chance of drizzle this morning. Fog patches dissipating this morning. High 6°C. UV index 1 or low.

Tonight: Cloudy. 40 percent chance of rain or snow overnight. Wind becoming northeast 20 km/h before morning. Low plus 1°C.


FOG ADVISORY: Near zero visibility in fog is expected or occurring.

Dense fog patches will persist early this morning and dissipate later in the morning.

Visibility may be significantly and suddenly reduced to near zero. Travel is expected to be hazardous due to reduced visibility in some locations.


Air Quality: 2 - Low Risk



Today's Journal 


Something



Today's Daily Affirmations
* I fully understand my emotions.
* I feel safe.
* I am feeling better now.
* I am cultivating awareness of my inner life.
* I can face challenging emotions.
* I am becoming more self-aware.
* I can say ‘no’ to others gracefully.
* I am comfortable being present in the moment.
* I allow myself to cry.
* I practice living mindfully every day.
* I really enjoy spending time by myself.



Today's Exercise 

"Outdoor Walk" @cemetery w/Dennis and Tickles
17 minutes / 1398 steps / 0.93 km



Today's Total Steps: 
5180



Friday, January 26, 2024

Fatigued Friday

Friday, January 26, 2024






Last Night's Sleep
3 hr 24 min



Today's Forecast

Today: Cloudy with 40 percent chance of rain or drizzle. High 6°C. UV index 1 or low. 

Tonight: Cloudy with 40 percent chance of rain or drizzle. Low plus 2°C.

Air Quality: 2 - Low Risk



Today's Journal 

I am exhausted. I haven't slept well all week. I'm concerned about my health. I have NO temperature control. At night I'm crazy hot one minute, ripping off the blankets, then chilly and shivering the next and piling the blankets back on. 

And I've been having nights sweats for the first time since I went through menopause over 20 years ago. It could be caused by something as simple as a Vit B12 deficiency. However, I do have lymphoma blood cancer and night sweats are one of the symptoms that the cancer is getting worse. 

Also my heart rate during the day and my resting heart rate at night are higher than normal, and getting higher. That may be because of the lack of sleep. Plus I'm under a ton of stress with worry over Dennis' cancer possibly spreading... and we are waiting for him to have a scan to find out. 

I need to speak to my family doctor about taking Pantoprazole. I've been taking it daily since May 2022 for stomach issues but apparently it's dangerous to take the drug for more than one year. 

Long-term use of pantoprazole usages could interfere with the absorption of specific nutrients. This might lead to deficiencies. Here are some examples:

Calcium
Long-term pantoprazole use can hinder calcium absorption. 

Magnesium
Using pantoprazole for long periods may drop magnesium levels. This leads to muscle cramps, irregular heartbeats, and other symptoms.

Vitamin B12
Like other PPIs, pantoprazole can block the absorption of Vitamin B12. This might result in anemia, nerve damage, and other problems.


Foods to Avoid While Taking Pantoprazole
Certain food and drinks may worsen GERD symptoms even while consuming pantoprazole. To get the best out of your medication, avoid the following items:

1. Acidic Foods
Acidic foods can worsen GERD. How? They may push your stomach to produce even more acid. Plus, they can irritate the lining of your oesophagus. Examples of acidic foods are:

2. Citrus Fruits and Juices
Think oranges, grapefruits, and lemons. These and their juices may cause irritation leading to worse GERD symptoms in some people.

3. Tomatoes and Tomato-based products
Tomato custom products like tomato sauce, canned tomatoes and ketchup are highly acidic. So, these can worsen GERD symptoms too.

4. Coffee and other caffeinated beverages
Caffeine boosts stomach acid levels and may relax the lower oesophagal muscles (LES). This can trigger GERD symptoms. So, go for decaf options or herbal drinks instead.

5. Spicy Foods
Spicy foods have materials like chili peppers, curry powder, hot sauces etc in them. These all can cause irritation to the esophagus and fire up stomach acid, causing more heartburn.

6. High-Fat Foods
Did you know that high-fat foods can slow digestion and induce acid reflux by relaxing LES? Some examples of high-fat foods to avoid are:

7. Fried Foods
Food items such as chicken chunks, onion rings, and potato chips could make GERD symptoms worse.

8. Full-fat Dairy products
High-fat dairy like cream, cheese, butter, and whole milk might worsen GERD symptoms. Try low-fat dairy or other alternatives instead.

9. Carbonated Beverages
Bubbly drinks like soda and sparkling water can bring on GERD symptoms. The bubbles push up pressure in the stomach, spurring stomach contents to flow into the oesophagus.

10. Alcohol
Alcohol use can worsen GERD symptoms by unwinding LES and increasing stomach acid levels. Cut down on alcohol intake when on pantoprazole. If needed, ask your healthcare provider about what safe levels of drinking are while on this medication.



Today's Daily Affirmations
* I am experiencing more synchronicities.
* Things are falling back together.
* I hold on to hope during the dark times.
* I am free to embrace new thought patterns.
* I am on a path toward awakening.
* My life feels more vivid.
* I feel in tune with myself.
* I make it a priority to spend time in nature.
* I am compassionate toward others.
* I am living in a new reality. 

Today's Daily Motivations
* You can successfully navigate the journey from darkness to light.
* It's okay if you feel lost right now. It doesn’t mean you’re lost forever.
* You've already come a long way.
* You've pulled yourself out of despair.
* You braved through unbelievably hard times.
* You have the power to turn your life around. There is always hope.
* You will fall in love with life once again.
* Your experiences have changed you, but the light inside yourself is always shining.
* Release everything that doesn't serve you.
* You will get your second chance very soon.
* You will know what it feels like to be alive again. Have faith. 



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
7251



Thursday, January 25, 2024

Thick Thursday

Thursday, January 25, 2024




Last Night's Sleep
5 hr 53 min



Today's Forecast

Today: Cloudy and foggy with 40 percent chance of drizzle. High plus 4°C. UV index 1 or low.

Tonight: Cloudy. 40 percent chance of drizzle early this evening. Periods of rain beginning this evening. Amount 5 to 10 mm. Wind becoming northeast 20 km/h late this evening. Temperature steady near plus 4°C.


FOG ADVISORY: Near zero visibility in fog is expected or occurring.

Dense fog continues this morning,

Visibility may be significantly and suddenly reduced to near zero.

If visibility is reduced while driving, slow down, watch for tail lights ahead and be prepared to stop. 


SPECIAL WEATHER STATEMENT: Locally heavy rainfall possibly tonight into Friday morning.

Hazards:
15 to 25 mm of rain, with locally higher amounts possible.
Ponding of water in poorly drained areas.

Timing:
Tonight into Friday morning.

Discussion:
Rain is expected to move into southern Ontario tonight and taper off Friday. The rain may fall heavily at times.

Localized flooding may occur in areas of poor drainage. The frozen ground will have a reduced ability to absorb this rainfall.


Air Quality: 2 - Low Risk



Today's Journal 

I had a terrible sleep last night. I woke up at 12:46 am and could NOT get back to sleep. I tried for over an hour ad finally gave up, came downstairs, made SleepyTime tea, and waited until I thought I could relax... then I slept from 4:04 am to 8:02 am (but poorly). I was so tired I ended up take a nap in the afternoon for 1 1/2 hours.



Today's Daily Affirmations
* I am patient with my growth.
* Life is worth living.
* I am thankful for how beautiful my life is.
* I am allowed to change course.
* I can successfully navigate this new chapter in my life.
* My problems are fading away.
* I have the ability to improve and grow.
* There is always room for growth.
* Life is full of surprises and possibilities.

Today's Daily Motivations
* Once again, you find yourself in the waiting room of life.
* When will it happen? How will it happen?
* Too many questions, and not many ways to find out the answer.
* You'll have to wait with patience. You'll have to trust the unfolding of life.
* Allow things to happen in their own time.
* Right now, you have so much to be grateful for.
* Even in this waiting period, you can find peace and happiness.
* You have the strength to endure this waiting period even if you feel like your hope is fading.
* Hang on to your hope!



Today's Exercise 

4:44 pm - "Outdoor Walk" w/ Dennis and Tickles
27 minutes / 2271 steps / 1.57 km



Today's Total Steps: 
8096



Wednesday, January 24, 2024

Wet Wednesday

Wednesday, January 24, 2024




Last Night's Sleep
4 hr 15 min



Today's Forecast

Today: Cloudy and foggy with 60 percent chance of drizzle this morning and early this afternoon. Periods of rain beginning this afternoon. Fog patches dissipating this afternoon. High plus 5°C. UV index 1 or low.

Tonight: Periods of rain ending after midnight then cloudy with 60 percent chance of drizzle. Fog patches developing after midnight. Temperature steady near plus 5°C.

Air Quality: 2 - Low Risk



Today's Journal 

Day 5 continues. Upper Kitchen Cabinets. 
It was a busy day and I'm exhausted from lack of sleep. I got a few shelves washed and edge strips installed on those ones. I'll be spending a few more days on this step. 

I took a bit of a break and watched two dog reactivity training seminars. I really enjoyed the Trust Technique - Mindful Animal Therapy 



Today's Daily Affirmations
* I give myself time and space to grow.
* I can look past the chaos.
* I can push fear aside.
* I allow myself to enjoy the journey to success.
* I trust that my desired outcome will eventually come around.
* I believe that good things always happen to me.
* I have faith in the unknown.
* I notice the good things going on around me. 



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
6087



Tuesday, January 23, 2024

Trusting Tuesday

Tuesday, January 23, 2024




Last Night's Sleep
6 hr 19 min



Today's Forecast

Today: Snow. Snow mixed with ice pellets early this morning. Risk of freezing drizzle early this morning. Snow and ice pellet amount 5 to 10 cm. Wind up to 15 km/h. High plus 1. Wind chill minus 6 this morning.

Tonight: Periods of snow ending this evening then cloudy with 60 percent chance of rain or drizzle. Fog patches developing this evening. Low plus 1°C.


WEATHER ADVISORY: Winter weather travel advisory in effect for today.

Hazards:
Locally heavy snowfall with total accumulations of 5 to 10 cm.
Peak snowfall rates of 1 to 2 cm per hour.
 
Timing:
Snow beginning this morning and ending this evening.

Discussion:
Snow is forecast to begin this morning. The snow will continue through the day and may be mixed with ice pellets at times, before tapering to periods of light rain or drizzle this evening.

Prepare for quickly changing and deteriorating travel conditions. Consider postponing non-essential travel until conditions improve. Take extra care when walking or driving in affected areas.


Air Quality: 2 - Low Risk



Today's Journal 

Day 5. Upper Kitchen Cabinets

Our upper cabinets are organized pretty well. I'm going to do a deep clean of them though. Take everything out. Wash the shelves. See if there is anything that should be eliminated. And I want to new install PVC edge strips to make the shelves look newer. They are 76 years old! Dennis is going to pick some up for me at Home Depot today. * PVC Shelf Edging. White 3/4 In. x 8 Ft.
 


*******

Easing Stress When Waiting for Test Results
-- Paula H. Finestone, PhD, a clinical psychologist at Fox Chase Cancer Center

Whether you’re living with cancer or looking at a possible diagnosis, standing by for test results can be overwhelming and stressful. But there are ways to cope.

“Waiting is not the problem, worry is,”  “Worry is trying to predict a future that no one knows.  The way you let go of worry is to coach yourself: deliberately let that worry go and do something else that calms you.”

Preparing for tests—and anxiety
When you’re getting ready for a test, have a frank conversation with your care team. Discuss the expected timeline for results and how you’d like to receive information

Let your care team know what works best for you. It’s a small bit of control that can help take the edge off a stressful situation.

“Worry is trying to predict a future that no one knows."  "The way you let go of worry is to coach yourself: deliberately let that worry go and do something else that calms you.”

Why results can take a while
A team of experts prepares and interprets pathology tests. Pathologists and lab techs all work together to provide accurate, thorough results.

However, some results can take longer than others. Certain tissues take longer to process, special stains or other tests might be needed, and sometimes, the team needs a larger sample. None of these processing delays necessarily mean bad news, no matter what your imagination might say.

Effective coping mechanisms
“All the worry in the world isn’t going to change test results, and it doesn’t make anyone feel good, so focus on the things that do make you feel good.” 

This can be easier said than done. But Finestone offers some concrete tips for making the best of your wait:

Control your thoughts
“There is a technique called Acceptance and Commitment Therapy that involves letting anxious thoughts float by like leaves on a stream,” she said. “You acknowledge what’s making you anxious, then let it go by and shift your attention to something that’s enjoyable. That helps.”

Reach out 
You don’t have to wait alone. “Pull in the support of people around you, like family and friends.” “Say, ‘I’m waiting on test results, it’s kind of preoccupying—can you help me?’ That might be a friend taking you to the movies and providing a positive distraction.”

Break up the time into blocks
Break your wait into manageable chunks. “Another technique we use is mindfulness.” “It’s about focusing on one day at a time or, if you’re particularly stressed, an hour at a time or a minute at a time. You might tell yourself ‘I need to get through the next 10 minutes’ and when those 10 minutes are over you focus on the next 10 minutes. Then the wait doesn’t feel so overwhelming.”

If you need multiple tests over a longer period of time, try checking your weekly appointment schedule every Monday morning in order to focus only on what’s happening in that week. “This helps contain worry because you’re not thinking about tests that are coming up in the future.”

Make good use of your nervous energy
Direct that energy toward something productive. “Clean out a closet or walk the dog,” Finestone said.

Hang out with kids or pets
Being in the moment can help you take your mind off the unknown. “The best guides for being in the moment are little children and pets.” “Whenever people have one or the other in their lives, I say gravitate towards them.”

There is no doubt that waiting is difficult. But focus on the idea that worrying will not change your test results. And a life filled with less worry is not only healthier, but also more enjoyable. 



Today's Daily Affirmations
* I am blessed in many ways.
* I focus on what I can control.
* I am cultivating a greater sense of flow.
* I take life one moment at a time.
* I do what feels right for me.
* I am making the most out of each day.
* I am experiencing a profound sense of calmness.
* I believe in my ability to adapt.
* Vulnerability is my strength.



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
7084



Monday, January 22, 2024

Malady Monday

Monday, January 22, 2024




Last Night's Sleep
6 hr 33 min



Today's Forecast

Today: Mainly cloudy. 30 percent chance of flurries early this morning. Periods of snow beginning this afternoon. Wind southwest 30 km/h gusting to 50. High plus 1°C. Wind chill minus -10°C this morning. UV index 1 or low. 

Tonight: Periods of snow ending this evening then cloudy with 60 percent chance of light snow. Risk of freezing drizzle late this evening and overnight. Amount 2 cm. Wind southwest 30 km/h gusting to 50 becoming light near midnight. Low minus -2°C. Wind chill minus -8°C overnight.

Air Quality: 2 - Low Risk



Today's Journal 

Day 4. Kitchen Utensils and Gadgets 

My order of drawer organizers arrived today. I re-organized out two drawers containing kitchen utensils and gadgets. I decluttered a few things and they look great now and everything is sorted and easy to find.

*******

3:00 pm - Dennis finally had his telephone appointment with the oncologist. We got some scary news. His lung cancer many be back and it may have spread to the lymph nodes. He has an Mediastinal lymphadenopathy... the swelling of lymph nodes in the chest, specifically the mediastinum. 

Mediastinal Lymphadenopathy
Why the Lymph Nodes in Your Chest Might Be Enlarged

Mediastinal lymphadenopathy is the swelling of lymph nodes in the chest, specifically the mediastinum (the area between the lungs containing the heart, trachea, and esophagus). It is a sign of an underlying medical condition.1

Some of the conditions that may cause mediastinal lymphadenopathy include an infection such as tuberculosis, an inflammatory condition like COPD, certain autoimmune diseases, and cancers such as lymphoma and lung cancer. Treatment typically involves treating the underlying condition.

This article discusses some of the causes of mediastinal lymphadenopathy and how the underlying conditions are diagnosed and treated.


Mediastinal Lymphadenopathy Causes

Lymph nodes are small structures located in clusters throughout the body. They filter toxins and pathogens (infectious organisms).

Mediastinal lymph nodes are lymph nodes located in the mediastinum. The mediastinum is the area located between the lungs that contains the heart, esophagus, trachea, cardiac nerves, thymus gland, and lymph nodes of the central chest. Conditions that cause inflammation in the chest area can cause enlargement of the lymph nodes of the chest.

Mediastinal lymphadenopathy does not always mean cancer, although cancer is a common cause. Lymph nodes can also become enlarged due to infections and inflammatory diseases.

Cancer
When the mediastinal lymph nodes are enlarged due to a malignancy, lung cancer and lymphoma are the two most likely causes.

Enlarged lymph nodes can also be a symptom of acute lymphoblastic leukemia (ALL).

It is also possible for enlarged lymph nodes to occur as a result of metastases (spread) of other cancers, such as:
Esophageal cancer
Prostatic cancer
Gastrointestinal cancer

Cancer cells from the lungs typically travel to the mediastinal lymph nodes first. This is why the mediastinal lymph nodes can be examined to determine whether cancer is spreading.

In some cases, mediastinal lymph node enlargement occurs due to secondary lung cancer, when metastatic cancer spreads from another part of the body to the lungs and then to the lymph nodes.

The location and number of lymph nodes involved is an important aspect of cancer staging. This classification system defines how advanced the cancer is, which helps determine treatment and probable outcome.

Significance in lymphoma
Lymphoma is a cancer of a type of white blood cells called lymphocytes. It can be categorized as either Hodgkin lymphoma or non-Hodgkin lymphoma.4

Mediastinal lymphadenopathy occurs in over 85% of Hodgkin lymphoma (HL) cases compared to only 45% with non-Hodgkin lymphoma (NHL). While chest imaging can identify suspicious-looking lymph nodes, a definitive diagnosis can only be made with a biopsy.

Symptoms
Because mediastinal lymph nodes are inside the chest cavity, they are usually only observed on imaging tests. With that said, enlarged lymph nodes can sometimes compress structures within the chest and cause symptoms such as: 

Coughing
Shortness of breath
Wheezing
Problems swallowing

Diagnosis
Generally, mediastinal lymphadenopathy is diagnosed with imaging tests, such as chest ultrasound, chest computed tomography (CT), positron emission tomography (PET), or chest MRI. These tests can provide a non-invasive assessment of the number and size of the enlarged lymph nodes. Sometimes the cause of lymph node enlargement might already be known due to the underlying medical conditions (such as TB or ALL).

If the cause of the mediastinal lymphadenopathy is uncertain, your healthcare provider may order a biopsy so the tissue can be examined microscopically and the cause can be identified.

Mediastinoscopy involves a small surgical cut made just above the sternum or breastbone. A fiber-optic instrument called a mediastinoscope is then inserted through the incision and passed into the mid-part of the chest to obtain a sample of one or several lymph nodes. The procedure is performed in a hospital under general anesthesia.

Fine needle aspiration (FNA) is a less invasive method of obtaining a biopsy sample. During this procedure, a sample of cells is collected using endobronchial ultrasound guidance, in which a tube is inserted into the mouth and advanced down into the lungs.

The biopsy results are usually ready in five to seven days.

How Is Mediastinal Lymphadenopathy Treated?
Mediastinal lymphadenopathy may not be treated directly since it is ultimately the result of an underlying disease or infection. Treating the underlying cause will usually resolve the condition. However, with diseases like non-small cell lung cancer, the dissection (removal) of mediastinal lymph nodes is linked to improved survival times.

Summary
Mediastinal lymphadenopathy is when the lymph nodes in the chest become enlarged. A number of conditions can cause this, including infections, inflammatory diseases, autoimmune conditions, and certain cancers.

Mediastinal lymphadenopathy doesn't usually cause symptoms. It is typically diagnosed with an imaging test such as a CT scan or an MRI. If cancer is suspected, your healthcare provider may also order a biopsy.

Enlarged mediastinal lymph nodes are treated by treating the underlying cause. For some types of cancer, the lymph nodes may be removed surgically. 



Today's Daily Affirmations
* I choose to slow down and remember what is truly important.
* Things are falling perfectly into place.
* I am moving forward and letting go at the same time.
* What’s meant to be mine is coming.
* I accept my blessings.
* I have faith that everything is working out.
* I am going to make the best out of what has been given to me.



Today's Exercise 

4:02 pm - "Outdoor Walk" at cemetery w/Dennis & Tickles
22 minutes /  steps



Today's Total Steps: 
8923



Sunday, January 21, 2024

Sorta Sunny Sunday

Sunday, January 21, 2024




Last Night's Sleep
8 hr 07 min



Today's Forecast

Today: Partly sunny. Wind north 20 km/h. High minus -3°C. Wind chill near minus -8°C.

Tonight: Mainly cloudy with 40 percent chance of flurries. Wind northwest 20 km/h. Low minus -7°C. Wind chill minus -11°C. 

Air Quality: 2 - Low Risk



Today's Journal 

Day 4. Kitchen Utensils and Gadgets 

I ordered some drawer organizers to help me with my two kitchen gadget drawers. They won't be here until tomorrow so I did a little more organizing of the food storage containers and spent quite a bit of time on the spice cupboard



Today's Daily Affirmations 
* I feel optimistic about the future.
* I love my life.
* I am enjoying the current season of my life.
* I believe that things will work out for the best.
* I am willing to go with the flow.
* I am content with my life.
* I can show my true self to other people.
* I embrace the changes that come with a new season. 



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
6427



Saturday, January 20, 2024

Satisfying Saturday

Saturday, January 20, 2024




Last Night's Sleep
7 hr 50 min



Today's Forecast

Today: Cloudy with snow flurries. Minus -13°C this morning, wind chill minus -22°C. High minus -8°C, wind chill minus -15°C. 

Tonight: A few flurries ending this evening then mainly cloudy with 40 percent chance of flurries. Clearing overnight. Wind northwest 20 km/h gusting to 40 becoming light near midnight. Low minus -14°C. Wind chill minus -14°C this evening and minus -22°C overnight. 

Air Quality: 2 - Low Risk



Today's Journal 

Day 3: Junk Drawer

Take everything out of the drawer and spread it all out on an open workspace, such as your kitchen table or living room floor. This may seem excessive, to empty your drawer completely, but doing so will allow you to see all of the drawer's contents clearly, so you can sort them correctly. Plus, after you’ve cleared out the drawer, you can wipe down the inside and get rid of any debris or sticky residue.

Every neglected junk drawer has its fair share of items ready to be tossed. Scan your drawer for dried out pens and expired coupons. This is your chance to declutter. 

Junk drawers can quickly become catch-alls for everything from post-it notes to flash drives and even golf balls. Nevertheless, your junk drawer isn't the ideal home for every knickknack around. As you sift through keys and sharpies, keep your eyes peeled for anything that doesn't belong and put those items in a more suitable location. Be intentional about what you decide to keep in your drawer.

Arrange Items Into Categories. Now that you've done the hard work of tossing or relocating items in your junk drawer, it's time to begin sorting. Divide up your drawer's contents into piles of like items. 

Assign Storage Solutions
Once you've arranged your belongings into like groups, spend some time selecting the storage solution that best fits each category. 
A classic drawer organizer is especially ideal for assorted office supplies, like rubber bands, paper clips, and thumbtacks.
For miscellaneous items, such as screws and plastic doodads, use a small jar or Ziploc bag (something you can see through, so it's easy to locate what you need).

Give Your Drawer a Deep Clean
Suck out any dust or dirt with a vacuum hose or take your drawer out completely and shake it out. We recommend wiping out the inside with a damp cloth and an all-purpose cleaner. As a final step, consider a drawer liner for extra protection.

Refill Your Drawer
When placing your drawer dividers and other storage solutions, be sure to arrange them (and their contents) thoughtfully and leave some wiggle room. One of the reasons junk drawers become so quickly crowded is because we fill them with more than they can handle. If you finish this project and leave a drawer divider empty, resist the urge to fill it. The extra space will make your drawer a little less overwhelming and will leave room for future belongings.

Tip
Keep your lesser used items in the back of the drawer and reserve the front for things you access more frequently, such as stamps and scissors.

NOTE: I did a lot more than clean, declutter and organize the junk drawer. I also completely cleaned the stove (inside and out), and washed down the cabinets, counters, drawer pulls, etc. I did more organizing of the food storage containers and now they are ALL in the cupboards over the stove. 

And my kitchen counters haven't been so clear and sparking clean in years, lol. 



Today's Daily Affirmations
* I embrace every season of my life.
* My heart is filled with love and gratitude.
* I am ready for the good times to come.
* Everything works out for my highest good.
* What I'm going through right now is making me stronger.
* I am strong enough to keep going.
* I find inspiration in the most unlikely of places.
* I can embrace this season of waiting.



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
6236



Friday, January 19, 2024

Frosty Friday

Friday, January 19, 2024




Last Night's Sleep
7 hr 48 min



Today's Forecast

Today: Periods of snow. Local amount 5 to 10 cm. Wind north 20 km/h. High minus -5°C. Wind chill near minus -14°C.

Tonight: Mainly cloudy with 40 percent chance of flurries. Wind northwest 20 km/h. Low minus 12. Wind chill minus -14°C this evening and minus -20°C overnight.

WEATHER ADVISORY
Winter weather travel advisory in effect for today.

Hazards:
Snowfall accumulations of 5 to 10 cm.
Reduced visibility in snow.

Timing:
This morning and afternoon.

Discussion:
A weak system will bring a general snowfall of 2 to 5 cm to southwestern Ontario today. Northeasterly winds off Lake Ontario will enhance snowfall for the Niagara region bringing total amounts of 5 to 10 cm by late this afternoon.

Surfaces such as highways, roads, walkways and parking lots may become icy and slippery.

Be prepared to adjust your driving with changing road conditions.

Air Quality: 3 - Low Risk



Today's Journal 

Day 2. Kitchen Counters

Say "no" to counter clutter. A cluttered kitchen counter not only makes your kitchen look messy, but clutter attracts more clutter. The more stuff out on your surfaces, the more stuff that will continue to get piled. Today is all about tidying, decluttering, and making room for the things that matter. Your kitchen counters should only have the items you use EVERY SINGLE DAY on them. It's time to make room and create a calm and clutter-free cooking experience in your kitchen.



Today's Daily Affirmations
* I am attracting amazing people into my life.
* I am living a meaningful life.
* I enjoy positive social connections.
* I have the motivation to pursue my goals.
* I pursue healthy habits.
* I perform acts of kindness every day.
* I am open to experiences.
* I practice forgiveness.
* I choose to be thankful today.
* I enjoy lasting happiness and fulfillment in my life. 



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
7304



Thursday, January 18, 2024

Thirty-Day Thursday

Thursday, January 18, 2024




Last Night's Sleep
8 hr 24 min



Today's Forecast

Today: Mainly cloudy. Periods of light snow beginning this morning. Wind southwest 20 km/h becoming light early this afternoon. High minus -3°C. Wind chill minus -14°C this morning and minus -5°C this afternoon.

Tonight: Cloudy with 40 percent chance of flurries. Periods of light snow beginning before morning. Wind up to 15 km/h. Low minus -7°C. Wind chill near minus -10°C.

Air Quality: 2 - Low Risk



Today's Journal 

Today I signed up to take the 30-Day Organizing Bootcamp with Clutterbug. I will have access to the course for 1 full year. It was $30.00 US + GST. 

"It's important that you do only ONE space a day before moving on to the next space. It's easy to get distracted and start organizing and decluttering different areas, but I caution you to finish one project before moving on to the next. Organizing can be messy. At the end of each day, make sure you take the donations out, put things that don't belong away, and take time to tidy up the area you were working in. Resist the urge to move onto another space before tidying up the one you are currently working in." 

Day 1. Food Storage Containers
Good-bye random lids...

It's time to say goodbye to food storage containers that don't have lids and those extra lids that don't have bottoms. Fewer containers will equal a more organized space. Today is the day that you stop struggling with cluttered containers, and finally, create a space that makes packing lunches and leftovers fast and easy. Don't let go of those random bottoms just yet! We may be able to use them as drawer organizers in the future, so for now, just purge the lids and put the extra bottoms to the side.

Even though my food storage containers were not really a mess, and MOST of them were in the cupboard above the stove, there were a few items in the same cupboard that were NOT food storage containers... stainless steel mixing bowls and plastic drinking glasses. I removed those and put them in another cabinet. I also had some food storage containers in the kitchen utility storage cart/island and some food prep containers were down in the pantry cupboard in the basement. I moved ALL of them into the cupboard above the stove. Any containers I don't use or ones with lids missing, I put in the donation bag. 

This took WAY longer than 30 minutes, but I'm slow and super fussy. I'm pleased with the progress I made on day 1. 



Today's Daily Affirmations
* I am gaining a deeper understanding of who I am.
* I am becoming more comfortable with myself.
* I am strengthening my connection to my own truth.
* I embrace myself without judgment.
* I can access true happiness.
* I am attracting more positive outcomes into my life.
* I feel a sense of contentment in my life.
* I am starting to feel more engaged with life.



Today's Exercise 

"Name"
 minutes /  steps



Today's Total Steps: 
4531



Wednesday, January 17, 2024

Wicked Wind Chill Wednesday

Wednesday, January 17, 2024




Last Night's Sleep
8 hr 45 min



Today's Forecast

Today: Mainly cloudy. 30 percent chance of flurries late this morning and this afternoon. Wind west 30 km/h gusting to 50. High minus -6°C. Wind chill minus -25°C this morning and minus -14°C this afternoon. UV index 1 or low.

Tonight: Partly cloudy. 30 percent chance of flurries this evening. Wind west 30 km/h gusting to 50. Low minus -10°C. Wind chill near minus -18°C.

Air Quality: 2 - Low Risk



Today's Journal 


Something



Today's Daily Affirmations
* I accept the present moment without judgment.
* I am experiencing positive changes in my life.
* I fully participate in my life.
* I am experiencing greater well-being.
* I release the worries about the future.
* I allow thoughts to come and go.
* I allow myself to experience a range of emotions.
* I choose to be kind and forgiving toward myself.
* I can change the way I relate to my life.



Today's Exercise 

4:00 pm - "Standing Indoor Steps (Bonus)"
13 minutes / 1151 steps



Today's Total Steps: 
4503



Tuesday, January 16, 2024

Too Cold Tuesday

Tuesday, January 16, 2024




Last Night's Sleep
8 hr 25 min



Today's Forecast

Today: Flurries ending early this afternoon then a mix of sun and cloud. Local amount 5 cm. Wind becoming west 20 km/h gusting to 40 this afternoon. High minus -7°C. Wind chill near minus -16°C. UV index 1 or low.

Tonight: Partly cloudy. Wind west 20 km/h gusting to 40. Low minus -15°C. Wind chill minus -15°C this evening and minus -26°C overnight. 

EXTREME COLD WARNING
Extreme cold conditions expected tonight.

Hazard:
Wind chill values near minus 30.

Timing:
Tonight into Wednesday morning.

Extreme cold puts everyone at risk.

Risks are greater for young children, older adults, people with chronic illnesses, people working or exercising outdoors, and those without proper shelter.

Watch for cold related symptoms: shortness of breath, chest pain, muscle pain and weakness, numbness and colour change in fingers and toes.

Cover up. Frostbite can develop within minutes on exposed skin, especially with wind chill.

Keep emergency supplies in your vehicle such as extra blankets and jumper cables.

If it’s too cold for you to stay outside, it’s too cold for your pet to stay outside.

Extreme cold warnings are issued when very cold temperatures or wind chill creates an elevated risk to health such as frost bite and hypothermia.


Air Quality: 2 - Low Risk



Today's Journal 

Still working on decluttering the mountains of paperwork. 



Today's Daily Affirmations
* I can start over.
* I can wait in the unknown.
* I am willing to be patient.
* I can observe what comes without judgment.
* My prayers are being answered.
* My faith is growing.
* Blessings are showing up in my life.
* I am filled with joy and enthusiasm.
* I trust the divine timing of things.
* Everything is unfolding as it should.
* I can simply relax.



Today's Exercise 

4:51 pm - "Outdoor Walk"
17 minutes / 1606 steps / 1.01 km



Today's Total Steps: 
6354



Monday, January 15, 2024

Massively Cold Monday

Monday, January 15, 2024




Last Night's Sleep
7 hr 36 min



Today's Forecast

Today: Mainly cloudy. Flurries beginning this afternoon. Wind southwest 20 km/h gusting to 40. High minus -7°C. Wind chill minus -23°C this morning and minus -14°C this afternoon. UV index 1 or low.

Tonight: Flurries. Local amount 2 cm. Wind up to 15 km/h. Low minus -11°C. Wind chill near minus -16°C.

Air Quality: 2 - Low Risk



Today's Journal 

Something



Today's Daily Affirmations
* I breathe through difficult situations.
* It's time for me to grow.
* I have a peaceful mind.
* My life is simple.
* I am cultivating awareness of my feelings.
* I am exploring my authentic self.
* I let go of perfection.
* I am focusing on my needs.
* I can speak up for myself.
* I can find true happiness.
* I can find fulfillment within myself.



Today's Exercise 

3:40 pm - "Seated Bed Mobility"
16 minutes / 74 steps



Today's Total Steps: 
3099



Sunday, January 14, 2024

Snow Squalls Sunday

Sunday, January 14, 2024




Last Night's Sleep
8 hr 12 min



Today's Forecast

Today: Flurries or local snow squalls ending this morning then mainly cloudy with 40 percent chance of flurries. Blowing snow. Local amount 2 to 4 cm. Wind southwest 40 km/h gusting to 70. Temperature steady near minus -5°C. Wind chill near minus -16°C. UV index 1 or low.

Tonight: Partly cloudy. Local blowing snow this evening. Wind southwest 30 km/h gusting to 60. Low minus -12V. Wind chill near minus -20°C.

SNOW SQUALL WARNING
Snow squalls expected this morning.

Hazards:
Locally heavy snowfall with total accumulations up to 15 cm.
Significantly reduced visibility at times in heavy snow and blowing snow.

Timing:
This morning.

Discussion:
A band of lake effect snow off Lake Erie has shifted north into the region. It is expected to shift back south of the region later this morning, though it may continue to affect Long Point into Monday. 

Poor visibility in areas of heavy snow and blowing snow can be expected.

Visibility will be suddenly reduced to near zero at times in heavy snow and blowing snow. Travel is expected to be hazardous due to reduced visibility in some locations.

Prepare for quickly changing and deteriorating travel conditions.


Air Quality: 2 - Low Risk



Today's Daily Affirmations
* I appreciate what I have.
* I use my time wisely.
* I am cultivating intimate connections with myself.
* I am attracting many rewarding experiences into my life.
* I am shedding away layers of past trauma.
* I surrender to the process.
* It’s all coming together beautifully for me.
* I put my trust in the path I am on.
* Life is on my side.



Today's Exercise 

"Name"
 minutes /  steps

"Name"
 minutes /  steps



Today's Total Steps: 
4314



Saturday, January 13, 2024

Snowy Saturday

Saturday, January 13, 2024




Last Night's Sleep
6 hr 56 min



Today's Forecast

Today: Periods of rain changing to periods of light snow near noon and ending this afternoon then cloudy with 40 percent chance of flurries. Wind southwest 40 km/h gusting to 60 increasing to 60 gusting to 90 this morning. Temperature falling to plus 1°C this morning then steady.

Tonight: Cloudy. 40 percent chance of flurries this evening. A few flurries beginning near midnight. Local amount 2 cm. Wind west 40 km/h gusting to 70. Low minus -5°C. Wind chill minus -9°C this evening and minus -14°C overnight.

Air Quality: 2 - Low Risk



Today's Journal 

Something



Today's Daily Affirmations
* I trust my inner guidance.
* I am tapping into my inner wisdom.
* Distractions are disappearing.
* My life is running smoothly.
* Life is working for me.
* I am on a spiritual path.
* I am going through a spiritual transformation.
* I can make the best of where I am.
* I enjoy being with myself.
* I am free from the shackles of the ego.



Today's Exercise 

"Seated Upper Body Strength"
 minutes /  steps

"Upper Body Strength With Dumbbells (Bonus)"
 minutes /  steps



Today's Total Steps: 
3910



Friday, January 12, 2024

Fatiguing Friday

Friday, January 12, 2024




Last Night's Sleep
8 hr 28 min



Today's Forecast

Today: Cloudy. Becoming a mix of sun and cloud this morning. Wind becoming east 20 km/h this morning then increasing to 40 gusting to 60 this afternoon. High plus 3°C. Wind chill minus -5°C this morning. UV index 1 or low.

Tonight: Snow or rain changing to periods of rain this evening and ending before morning then cloudy. Local snowfall amount 2 cm. Wind southeast 40 km/h gusting to 60 becoming southwest 40 gusting to 60 before morning. Temperature rising to plus 5°C by morning.

WIND WARNING
Strong southwesterly winds on Saturday.

Hazards:
Wind gusts up to 100 km/h.

Timing:
Beginning Saturday morning and ending late Saturday night.

Discussion:
Exposed areas near Lake Erie will see the strongest wind gusts up to 100 km/h while gusts inland are expected to be in the 80 to 90 km/h range.

Loose objects may be tossed by the wind and cause injury or damage. High winds may result in power outages and fallen tree branches. Motorists, especially in high profile vehicles, may expect hazardous driving conditions on highways subject to strong cross winds.

Air Quality: 2 - Low Risk



Today's Journal 

Mindfulness Meditation
Calm app...
* "Deep Rest"


Busy busy busy busy busy!!!!!



Today's Daily Affirmations
* I have the power to make a positive impact on other people.
* Everything is unfolding with perfect timing.
* I am focused on my goals.
* I embrace a sense of inner peace and fulfillment.
* I am uncovering profound insights.
* I can find greater fulfillment in life.
* I am cultivating a deeper connection to nature.
* I am cultivating a greater awareness of my emotions.



Today's Exercise 

4:29 pm - "Seated Low Body Strength"
14 minutes / 494 steps

4:44 pm - "Standing Indoor Steps (Bonus)"
14 minutes / 725 steps



Today's Total Steps: 
6215



Thursday, January 11, 2024

Tenacious Thursday

Thursday, January 11, 2024




Last Night's Sleep
8 hr 03 min



Today's Forecast

Today: Cloudy. 30 percent chance of flurries early this morning. Periods of snow beginning this morning then changing to 40 percent chance of flurries or rain showers this afternoon. Snowfall amount 2 to 4 cm. Wind becoming southwest 20 km/h this afternoon. High plus 3°C.

Tonight: Mainly cloudy. 30 percent chance of flurries or rain showers this evening. Wind up to 15 km/h. Low minus -2°C. Wind chill minus -5°C overnight.

Air Quality: 2 - Low Risk



Today's Journal 

Mindfulness Meditation
Calm app...
* Daily Jay 


The paperwork/decluttering is time consuming, but I just have to keep going.



Today's Daily Affirmations
* I can move forward with a clear perspective.
* I appreciate the interconnectedness of all things.
* I navigate life with confidence and ease.
* I have the courage to question my beliefs.
* I embrace this new chapter of my life with patience and curiosity.
* I embrace all aspects of myself.
* I am strengthening my connection to the universe.
* I am attracting a greater sense of purpose. 



Today's Exercise 

I was simply too busy and too tired to do a workout today. This paper decluttering workshop that had been going on all week is tiring. I have to make a decision about every single piece of paper I touch (and there literally is a ton). 


"Name"
 minutes /  steps

"Name"
 minutes /  steps



Today's Total Steps: 
6277



Wednesday, January 10, 2024

Windy Wednesday

Wednesday, January 10, 2024




Last Night's Sleep
7 hr 04 min



Today's Forecast

Today: Cloudy. 60 percent chance of rain showers early this morning. A few flurries and rain showers beginning this morning. Wind southwest 40 km/h gusting to 70. Temperature falling to plus 1°C this afternoon.

Tonight: Cloudy with 30 percent chance of flurries. Wind west 30 km/h. Low minus -1°C. Wind chill minus -7°C overnight.

Air Quality: 2 - Low Risk



Today's Journal 

Mindfulness Meditation
Calm app...
* Daily Jay "Wandering Mind"
Balance app...  
* Foundations Day 9 

My plan today is to continue to clear out paper in our "home office" and shred as much as possible. I find making so many decisions about what to keep and what to release tiring, so I'll quit before I get too exhausted. That never helps because then I'll avoid doing more tomorrow.



Today's Daily Affirmations
* I am ready for new beginnings.
* This season of my life is filled with possibilities.
* I choose to close the door to fear.
* I look forward to the future with excitement.
* I focus on living fully in the present.
* I refuse to get lost in the past.
* I am committed to staying in the now.
* I am in a great mood right now!



Today's Exercise 

JA "Standing Indoor Steps (Bonus)"
13 minutes / 818 steps



Today's Total Steps: 
6297



Tuesday, January 9, 2024

Tackling Tuesday

Tuesday, January 9, 2024


tackle
verb

: to seize, take hold of, or grapple with especially with the intention of stopping or subduing
: to seize and throw down or stop (an opposing player)
: to set about dealing with
"to tackle the problem"

undertake, approach, address, wade (in or into), attack, dive (into), have at, pursue, face, concentrate (on), focus (on), tear into, fall (to), settle (down), go at, light into, buckle (down to), plunge (in), zero (in on), pitch in, take up, knuckle down (to)



Last Night's Sleep
8 hr 13 min



Today's Forecast

Today: Snow or rain changing to rain this afternoon. Snowfall amount 2 cm. Rainfall amount 15 to 25 mm. Wind southeast 30 km/h gusting to 50. High plus 4°C.

Tonight: Rain ending this evening then cloudy with 60 percent chance of showers. Amount 5 to 10 mm. Wind east 20 km/h gusting to 40 becoming southwest 40 gusting to 70 after midnight. Low plus 4°C.

SPECIAL WEATHER STATEMENT
Snow changing to rain today.

Hazard:
Local snowfall amounts up to 5 cm possible.
Reduced visibility in heavy snow.
Rainfall amounts of 25 to 35 mm.
Ponding in low-lying areas. 

Timing:
This morning through this evening.

Discussion:
Snow associated with a storm system is expected to move into portions of southern Ontario today. Local snowfall amounts of up to 5 cm are possible before the changeover to rain. 20 to 30 mm of rain is likely before tapering off tonight. Rainfall warnings may be issued as the event draws nearer.

Air Quality: 2 - Low Risk



Today's Daily Affirmations
* I am learning about myself on a much deeper level.
* I choose to forget about the stress of the day.
* I refuse to let fear dominate my life.
* I can conquer my fear of the unknown.
* I am seeing a lot of synchronicities and signs.
* I allow myself to explore my experiences without judgment.
* I make responsible choices every day.



Today's Exercise 

"Seated Steps Routine"
16 minutes / 1346 steps



Today's Total Steps: 
5868



Monday, January 8, 2024

Mastering Monday

Monday, January 8, 2024




Last Night's Sleep
8 hr 15 min



Today's Forecast

Today: Mainly cloudy. High plus 4°C. UV index 1 or low.

Tonight: Mainly cloudy. Wind up to 15 km/h. Low minus -3°C with temperature rising to plus 2°C by morning. Wind chill minus -7°C this evening.

Air Quality: 2 - Low Risk



Today's Journal 


Mindfulness Meditation
Calm app...
* Daily Jay - "Check Your Assumptions"
* 7 Days of Growth, Day 7 - "Lowering Your Stress Level"


Mastering My Life! (lol)
This is going to be a busy day. Everything I signed up for gets going today.

1. The Plan To Eat Learning Series.
Today's video, "Cook, Plan, Shop Lesson 1".

2. The Gina Livy Winter Group
9:00 am - Facebook Live session Day 1

3. The Simplify Workshop
9:00 am - Video 1 - Create Inbox
4:00 pm - Facebook Live Q&A Session



Today's Daily Affirmations
* I only need to survive this moment.
* I am willing to embrace a different perspective.
* I can give people the benefit of the doubt.
* I can easily relieve my stress.
* I see other people as they are.
* I refuse to take things personally.
* I can ask for what I need.
* I can keep my emotions in check.
* I am exactly where I need to be.



Today's Exercise 

I decided to listen to the Gina Livy Facebook Live session down in the basement workout area while I did a Leslie Sansone walk in order to get some cardio and some steps. 

9:00 am - LS "WU, Yellow Mile, CD"
22 minutes / 1801 steps

3:24 pm - JA "Seated Bed Mobility"
16 8 minutes / 289 steps (I only did half).

JA "Standing Bed Side Mobility (Bonus)"
12 minutes /  steps




Today's Total Steps: 
6640



Sunday, January 7, 2024

Simplify Sunday

Sunday, January 7, 2024




Last Night's Sleep
8 hr 34 min



Today's Forecast

Today: Periods of light snow ending late this morning then cloudy. Wind up to 15 km/h. High plus 2°C. Wind chill minus -4°C this morning. UV index 1 or low. 

Tonight: Cloudy. Low minus -2°C.

Air Quality: 2 - Low Risk



Today's Journal 


Mindfulness Meditation
Today, while still in bed, I used my Calm app...
* Daily Jay "Run To, Not From"
* Jay Shetty 7 Days of Growth, Day 6 "Reframing Your Self-Talk"



The Simplify Workshop Introduction is today. The actual work begins tomorrow. I'll spend a bit of time in the upstairs "office/junk room" so that I can have a surface to work on. I'll need to set up a system for sorting. I'll be sorting into three piles: keep, recycle, and shred.

Keep.
The first pile is for the meaningful or necessary papers that shouldn’t be discarded. Get clear on why you’re keeping what you’re keeping. One of the reasons people get overwhelmed with paper clutter is because they feel like they have to keep everything – even if there isn’t a solid reason to.

Recycle.
The second pile is for everything that can be tossed straight into the recycling bin. Old magazines, flyers from the grocery store, junk mail, meaningless receipts, and more should find their way into this pile. Make sure to remove any important or identifiable information before tossing it into the recycle bin.

Shred.
The third pile is for all the paper clutter that needs to be shredded. There’s a good chance your paper clutter includes documents with your personal information on them.

Workshop: At 4:00 pm there is a Facebook Live event to get us started. It's called, "Get set up for simplifying success!"



Today's Daily Affirmations
* I celebrate the positive changes I've made in the past year.
* I give love and grace to myself.
* I take time to assess my daily habits.
* I am moving towards a better outcome.
* I embrace a renewed spirit of joy.
* There is a season for everything.
* Things will work together for my good.
* Whatever is meant to be will find its way to me.



Today's Exercise 

12:41 pm - "Seated Upper Body Strength"
15 minutes / 759 steps

12:57 pm - "Upper Body Strength With Dumbbells (Bonus)"
17 minutes / 419 steps



Today's Total Steps: 
4842