Weighed in this morning 153.5, I think I will hit my Saturday goal of 153! The weather had definitely been on my side. It’s been very hot here, up in the 90s a few days this week. So I have been sweating a lot and drinking lots and lots of water has not been a problem. I have had swollen ankles, though, which happens to me sometimes when the weather is hot. I was worried I was retaining a lot of water (and hence would not have any weight loss this week) but so far the little water I have retained hasn’t stopped me from losing weight.

I also have a mild heart condition that affects my circulation so swollen ankles also freak me out because it can be a sign of heat failure. But don’t panic if you occasionally get swollen ankles, it can be a sign of many other issues not related to heart failure. If you are pregnant or recently had a baby you may experience swollen ankles as a result of blood pressure changes from your condition. Many people, women in particular, develop swollen ankles in hot weather, after doing yoga, and as a periodic result of blood clots or varicose veins.

There are some stretches I do that really help relieve the water pressure on my ankles. One is a regular yoga pose, the wheel pose. I get myself in this position and then I lift one leg straight up in the air while keeping the rest of my body in that position. This is very challenging for me but it decreases the swollen ankles almost immediately. If you find doing this too challenging another one that works well and is easier for me is to position myself against a door frame or wall and put both my legs up against the wall for a few minutes. Then I lay one leg flat on the floor while keeping the other up for a few minutes, then alternate.

I really liked Sang H. Kim’s book Ultimate Flexibility. It’s a guide for stretching for Martial arts but of course the stretches can be applied to any sport and just for life. You can find yoga positions and stretches on santosha.com

Today’s Goals:
30 minutes yoga
45 minutes elliptical
120 oz. water
Raw veggies for snacks
Raw fruit for dessert
One serving meals, no seconds
No salt added to food
Brush & floss after every meal
Bedtime when sleepy, wake up 5am
Weight loss so far – 56.5 pounds

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