Goodbye January!!
Today's Good Things:
Hard but productive day of lessons
Short but meaningful bible time
Morning and Afternoon 15 done
Met my water goal
Coffee out with friend
Today's Not So Good Things:
Missed Bible sharing time with the fam (I've been up with the babe and just could not keep my eyes open)
Felt a little like walking through molasses today, trying to get things done
Fussy baby
Heavy on the carbs today
Missed my workout
Today was a good start to the week. Even though I got going a little late, I was cheerful and eager to work on some changes.
I started with a new outfit I bought over the weekend. I wanted another pair of pants to wear when I go out for my afternoon walks. (it's getting so cold out there!) I was pretty excited to find something from off of the Misses rack rather than the Women's that would fit. An added bonus was getting a $50 pair of jeans for only $5!! Add a $5 sweater and I'm a happy lady. ;-)
Honestly, I can't remember the last time I bought new clothes. I typically go second hand with what I wear, but I wanted to try on "real" sizes in the store and see where I was at. I'm not in the sizes I was hoping for, but I am on my way. I'm excited about that. :-)
I was SO dragging this afternoon and Did Not want to go outside to walk my mile. But, I grabbed a walking buddy and we hit the trail. I'm always so glad to be out there once I get going. The fresh air, cold as it is, wakes me up and keeps me going until dinner time.
What helped to get me out the door was my new strategy for the day. I've decided to wear my shoes all day to keep me moving and ready to go at all times. Something about wearing shoes makes me feel like I need to keep active and get on to the next thing. It was good. So, I'm adding Shoes On to my routine as well.
Fussy baby again tonite. Oh, how I could use some good sleep. ;-)
ETA: I forgot to mention the scale. I recorded my official loss from the weekend. However, when I stepped on the scale this morning, I was down almost 2 pounds from Sunday morning. ::shock:: I'm not counting it as yet, but I'm hopeful for the end of the week. If it sticks, that puts me at over 10 pounds gone and ready for my first reward. :D
I've decided to weigh in daily and see how my scale likes it. I'm still getting off readings. Step on it once, get a number. Step on it again, get a number 2 pounds higher. Step on it again, get a number 1 pound lower. That's annoying, to say the least. But, when I can get a number to read the same 3 times in a row, I'm calling that good for now.
Monday, January 31, 2011
The Birthday Weekend
It's been crazy busy making me crazy tired and I just haven't had time to post.
This was a birthday weekend. My sweet boy turned 9 years old. We had a great time. Lots of treats, but also spent the afternoon at the pool working some of it off. It was such a lovely time. We needed that time together to reconnect, de-stress, and shake off the winter blahs. I loved seeing the children play and wrestle with Daddy in the pool. I also enjoyed getting in 25 minutes of treading water. Good way to burn some calories while playing "Fish" with my sweeties. ;-)
I didn't meet any of my weekend goals. I actually lost sleep, ate poorly, missed my workouts again, and didn't get anything prepped for the weekend.
I'm not feeling bad about that, however. It was a special weekend and I was busy making precious memories. :-)
This was a birthday weekend. My sweet boy turned 9 years old. We had a great time. Lots of treats, but also spent the afternoon at the pool working some of it off. It was such a lovely time. We needed that time together to reconnect, de-stress, and shake off the winter blahs. I loved seeing the children play and wrestle with Daddy in the pool. I also enjoyed getting in 25 minutes of treading water. Good way to burn some calories while playing "Fish" with my sweeties. ;-)
I didn't meet any of my weekend goals. I actually lost sleep, ate poorly, missed my workouts again, and didn't get anything prepped for the weekend.
I'm not feeling bad about that, however. It was a special weekend and I was busy making precious memories. :-)
Thursday, January 27, 2011
Thursday January 27, 2011
Today's Good Things:
Bible time
Dh was home studying, so joined us for breakfast and lunch
Got our lessons & chores done early so we could go run errands together
Dinner out :)
Workout
Not So Good Things:
Over a bit on calories, due to eating out. But, I did make some good choices, considering
Didn't get in my Morning or Afternoon 15, trying to get our day done early
Baby is struggling to settle in to sleep, may be a rough night for us both
Today was good. It was nice to have my husband home and available to join us for meals and a quick hello during his study breaks. We had fun on our errands, though we didn't have enough time to get them all in. I'm heading out tomorrow to finish up, so that will be a fun day. Dh is sending me out with the girlies (6 and under crowd), so I'm sure to get in a lot of activity. :)
I'm so tired. My eyes are very heavy. Baby is gassy, though, so sleep may be a ways off for me, yet.
We have a birthday this weekend, so it will be a bit of a challenge with the extra treats. However, we have skating and sledding planned for the celebration, so we can work off those Necessary Indulgences. ;-)
My boys made chocolate chip muffins using the recipe from the Moody books this morning. Boy, were they good. I haven't had that much sugar in a long while. I couldn't resist a treat made by my sweet sons, but YOUCH! the calories on those babies were huge! Definitely not low-carb, either. ::snort:: I enjoyed them, though, and the blessing of having my boys so eager to make something special for the family.
Bible time
Dh was home studying, so joined us for breakfast and lunch
Got our lessons & chores done early so we could go run errands together
Dinner out :)
Workout
Not So Good Things:
Over a bit on calories, due to eating out. But, I did make some good choices, considering
Didn't get in my Morning or Afternoon 15, trying to get our day done early
Baby is struggling to settle in to sleep, may be a rough night for us both
Today was good. It was nice to have my husband home and available to join us for meals and a quick hello during his study breaks. We had fun on our errands, though we didn't have enough time to get them all in. I'm heading out tomorrow to finish up, so that will be a fun day. Dh is sending me out with the girlies (6 and under crowd), so I'm sure to get in a lot of activity. :)
I'm so tired. My eyes are very heavy. Baby is gassy, though, so sleep may be a ways off for me, yet.
We have a birthday this weekend, so it will be a bit of a challenge with the extra treats. However, we have skating and sledding planned for the celebration, so we can work off those Necessary Indulgences. ;-)
My boys made chocolate chip muffins using the recipe from the Moody books this morning. Boy, were they good. I haven't had that much sugar in a long while. I couldn't resist a treat made by my sweet sons, but YOUCH! the calories on those babies were huge! Definitely not low-carb, either. ::snort:: I enjoyed them, though, and the blessing of having my boys so eager to make something special for the family.
Wednesday, January 26, 2011
Wednesday January 26, 2011 Back Again
Today's Good Things:
Bible time
Half Morning 15 (push-ups and sit-ups)
Did well with chore/school routines
Great day eating-wise
Afternoon 15 with ds
Success at making steak tonite! (I never do well cooking steaks)
Workout
Met water goals
Not So Good Things:
2 days behind on workout (and I felt it!)
Late getting to bed
Feeling frustrated/defeated regarding weight-loss
Note to Self: (ummmm, this whole blog is a note to myself! lol)
1. Do not allow 5 days to pass between workouts again
2. When you are emotionally overwhelmed, fresh air and exercise will HELP. Don't be afraid, GO FOR IT!
3. Low-carbing is HARD
Today was a good day. It was especially good after 2 awful days in a row. I literally gave up Monday and Tuesday. I just didn't care. Emotionally, I was struggling so much with this transition of my huband's new work/study/not working schedule. I am continually amazed at how my physical choices are dictated by my emotional feelings. I hate that. Fortunately, the Lord strengthened me today for a good recovery. I met most of my goals today.
Tonite I got back into my 9 week challenge, 2 days behind. It was a good workout, but I could tell I am already weaker. I got very tired part way through. I finished strong, burning more calories than projected, but I was beat instead of energized.
I've been working on low-carbing, trying to keep my carbs at 100 grams or lower. How am I going to do that?? Today I had no grains at all, but still ended up at 137grams. I don't want to give up the fruits, they provide the fiber I need. The beans also give fiber, but they are pretty much equal protein for carbs. So, the good foods I need are also the things I'm supposed to avoid? That doesn't make sense to me. I ate well today. I don't want to feel bad about making good choices. So, while I'll still work to keep the carbs low, I don't think I'm going to be quite as strict. Especially as the carbs I'm eating are from good food sources rather than the addictive grains and sugars.
My attempt at a Low-Carb day:
Breakfast: 2 scrambled eggs (gag) topped with cheddar cheese, grapefruit, apple cinnamon chicken sausage
Snack: decaf coffee - black
Lunch: Ranch beans topped with cheddar cheese, baby carrots w/ sour cream dip, caffeine free diet pepsi (I know, I know)
Snack: Smoothie (made with plain, ff yogurt, frozen fruit & banana), 4 vanilla wafers (aha! I forgot about *those* empty carbs!)
Dinner: Big Ol' Salad w/ homemade italian dressing, purple cauliflower, sunflower seeds & raisins, steak, cooked broccoli, skins from Baby's potato
Snack: Grapefruit (I need to be sure my body can move that steak!)
I'm still frustrated with the scale. I peeked today, anticipating my weigh-in on Saturday and am so defeated. Would you believe that after a whole month of working hard, logging my food, eating within my Eat-To-Lose range almost every day of the month...I'm at 1 pound down? :( I've been eating and working to lose 1.5 a week and I'm only down 1 pound for the whole month. Wahhhh....
I've got more thinking/praying to do on this. I know I've lost a bit by way of inches, since I have 2 skirts fitting me that didn't before. That's good. However, I've been working (obsessing) on loosing weight since the end of October and I've only got 8 pounds down to show for it? That leaves me feeling like a big failure. I'm doing so many things well. I sure wish someone would convince my scale to join the effort. :-/
That's all. Tomorrow is a new day and I look forward to staying on course with my eating choices and getting in all of my workouts. My Thursday afternoon skype visit with a dear friend will be a highlight to the day. God is in charge and He's revealing so much to me about myself and my need to keep focused on Him in this journey. I'm grateful this is all about far more than the numbers on a scale.
Bible time
Half Morning 15 (push-ups and sit-ups)
Did well with chore/school routines
Great day eating-wise
Afternoon 15 with ds
Success at making steak tonite! (I never do well cooking steaks)
Workout
Met water goals
Not So Good Things:
2 days behind on workout (and I felt it!)
Late getting to bed
Feeling frustrated/defeated regarding weight-loss
Note to Self: (ummmm, this whole blog is a note to myself! lol)
1. Do not allow 5 days to pass between workouts again
2. When you are emotionally overwhelmed, fresh air and exercise will HELP. Don't be afraid, GO FOR IT!
3. Low-carbing is HARD
Today was a good day. It was especially good after 2 awful days in a row. I literally gave up Monday and Tuesday. I just didn't care. Emotionally, I was struggling so much with this transition of my huband's new work/study/not working schedule. I am continually amazed at how my physical choices are dictated by my emotional feelings. I hate that. Fortunately, the Lord strengthened me today for a good recovery. I met most of my goals today.
Tonite I got back into my 9 week challenge, 2 days behind. It was a good workout, but I could tell I am already weaker. I got very tired part way through. I finished strong, burning more calories than projected, but I was beat instead of energized.
I've been working on low-carbing, trying to keep my carbs at 100 grams or lower. How am I going to do that?? Today I had no grains at all, but still ended up at 137grams. I don't want to give up the fruits, they provide the fiber I need. The beans also give fiber, but they are pretty much equal protein for carbs. So, the good foods I need are also the things I'm supposed to avoid? That doesn't make sense to me. I ate well today. I don't want to feel bad about making good choices. So, while I'll still work to keep the carbs low, I don't think I'm going to be quite as strict. Especially as the carbs I'm eating are from good food sources rather than the addictive grains and sugars.
My attempt at a Low-Carb day:
Breakfast: 2 scrambled eggs (gag) topped with cheddar cheese, grapefruit, apple cinnamon chicken sausage
Snack: decaf coffee - black
Lunch: Ranch beans topped with cheddar cheese, baby carrots w/ sour cream dip, caffeine free diet pepsi (I know, I know)
Snack: Smoothie (made with plain, ff yogurt, frozen fruit & banana), 4 vanilla wafers (aha! I forgot about *those* empty carbs!)
Dinner: Big Ol' Salad w/ homemade italian dressing, purple cauliflower, sunflower seeds & raisins, steak, cooked broccoli, skins from Baby's potato
Snack: Grapefruit (I need to be sure my body can move that steak!)
I'm still frustrated with the scale. I peeked today, anticipating my weigh-in on Saturday and am so defeated. Would you believe that after a whole month of working hard, logging my food, eating within my Eat-To-Lose range almost every day of the month...I'm at 1 pound down? :( I've been eating and working to lose 1.5 a week and I'm only down 1 pound for the whole month. Wahhhh....
I've got more thinking/praying to do on this. I know I've lost a bit by way of inches, since I have 2 skirts fitting me that didn't before. That's good. However, I've been working (obsessing) on loosing weight since the end of October and I've only got 8 pounds down to show for it? That leaves me feeling like a big failure. I'm doing so many things well. I sure wish someone would convince my scale to join the effort. :-/
That's all. Tomorrow is a new day and I look forward to staying on course with my eating choices and getting in all of my workouts. My Thursday afternoon skype visit with a dear friend will be a highlight to the day. God is in charge and He's revealing so much to me about myself and my need to keep focused on Him in this journey. I'm grateful this is all about far more than the numbers on a scale.
Sunday, January 23, 2011
Sunday January 23, 2011 Lovely Day
Today's Good Things:
Morning Worship
Rest
Meal with my in-laws
Fellowship
Evening Worship
Baby sleeping sweetly in my arms :)
All good things to report today :)
I'm beginning to exercise by force of habit. ;-) This morning, when Baby was needing to be rocked during worship time, I found myself bending my knees a little deeper. Pretty soon, I was getting in some "half lunges" while I listened to the message. I thought that was pretty neat. ;) I don't think any one else noticed. They likely figured I was just keeping Baby happy. Mostly, I'm happy that moving, being active and getting stronger is becoming enjoyable and habitual. That's progress. :-)
Oh, and skipped the brownies at church tonite, too. :D
Morning Worship
Rest
Meal with my in-laws
Fellowship
Evening Worship
Baby sleeping sweetly in my arms :)
All good things to report today :)
I'm beginning to exercise by force of habit. ;-) This morning, when Baby was needing to be rocked during worship time, I found myself bending my knees a little deeper. Pretty soon, I was getting in some "half lunges" while I listened to the message. I thought that was pretty neat. ;) I don't think any one else noticed. They likely figured I was just keeping Baby happy. Mostly, I'm happy that moving, being active and getting stronger is becoming enjoyable and habitual. That's progress. :-)
Oh, and skipped the brownies at church tonite, too. :D
Saturday, January 22, 2011
Saturday January 22, 2011 Saturday Shuffle
Today's Good Things:
Gleaned a wonderful amount of fresh produce for the week
Enjoyed a nice visit to the library, met the new librarian
Napped
Today's Not So Good Things:
French fries at dinner - but I don't really feel bad about that
Dh took us to McD's for dinner tonite. The horrible, awful, terrible, no-good, very bad McD's. :-P
We had fun. :D With everyone going stir crazy from cabin fever and dh needing a break on his first day of studying for the Big Exam, it was a welcome break. I ordered the grilled chicken sandwich, so a better choice than the usual Quarter Pounder, but still had the fries. ;) I'm not at my ETL maximum, but I'm still in target range.
I changed my activity level in MFD too, bringing down my daily calorie allowance just a bit. I think that's reasonable, so I'll see how the change works this coming week.
Tomorrow is my day off from logging and on for making good choices on my own. I'm looking foward to the day of rest.
One more week until my monthly weigh-in. I'm going to work hard on keeping my fiber up (that's been going very well, btw.) and decreasing my sodium as much as possible. I don't want to even think about my salt intake being in the way when I've waited so long to step on that foolish scale.
I'm also thinking about getting a new scale before the week is done. I've been reading up a bit and it seems that other people have trouble with their digital scales giving inaccurate readings as well. It's as though it will change by way of the position you're standing. I'm thinking that a good, old fashioned dial scale may be in order. I'm wondering how that will work with my record keeping to switch scales at this point. Thoughts?
Gleaned a wonderful amount of fresh produce for the week
Enjoyed a nice visit to the library, met the new librarian
Napped
Today's Not So Good Things:
French fries at dinner - but I don't really feel bad about that
Dh took us to McD's for dinner tonite. The horrible, awful, terrible, no-good, very bad McD's. :-P
We had fun. :D With everyone going stir crazy from cabin fever and dh needing a break on his first day of studying for the Big Exam, it was a welcome break. I ordered the grilled chicken sandwich, so a better choice than the usual Quarter Pounder, but still had the fries. ;) I'm not at my ETL maximum, but I'm still in target range.
I changed my activity level in MFD too, bringing down my daily calorie allowance just a bit. I think that's reasonable, so I'll see how the change works this coming week.
Tomorrow is my day off from logging and on for making good choices on my own. I'm looking foward to the day of rest.
One more week until my monthly weigh-in. I'm going to work hard on keeping my fiber up (that's been going very well, btw.) and decreasing my sodium as much as possible. I don't want to even think about my salt intake being in the way when I've waited so long to step on that foolish scale.
I'm also thinking about getting a new scale before the week is done. I've been reading up a bit and it seems that other people have trouble with their digital scales giving inaccurate readings as well. It's as though it will change by way of the position you're standing. I'm thinking that a good, old fashioned dial scale may be in order. I'm wondering how that will work with my record keeping to switch scales at this point. Thoughts?
That Time of Month? Eat Well
Most women experience symptoms of bloating, fatigue, cramps, headache, digestive problems and mood swings before and during their menstrual cycle. One of the best ways to prevent and treat these symptoms is via a healthy diet, which can also aid general health and overall well-being.
Beans
The high fiber content of beans and peas reduces the congestive symptoms of cramps by producing bulkier stools with higher water content. This rids the body of excess fluid and also normalizes digestion, reducing both constipation and diarrhea, according to Dr. Susan Lark, director of the PMS Self-Help Center in Los Altos, California, and author of "Dr. Susan Lark's Menstrual Cramps Self Help Book." Legumes are also a good source of B vitamins, which prevent cramps and menstrual fatigue. Although beans can create excess gas, this can be minimized by eating small amounts and increasing slowly, or by taking a digestive enzyme like Beano.
Green Vegetables
Omega-3 Fatty Acids
A group of hormone-like substances in the body called prostaglandins are involved in muscle contractions and menstrual pain. One way to shut down the prostaglandin effect is by consuming omega-3 fatty acids like those contained in salmon, walnuts and flaxseed. A 1995 study in the "European Journal of Clinical Nutrition" found that women whose diets are balanced in favor of omega-3s, rather than other fats, tend to have milder menstrual symptoms.Pineapple
A report from Dr. Phyllis Johnson, of the U.S. Department of Agriculture's Human Nutrition Center in Grand Forks, North Dakota, found that young women who consumed low amounts of manganese had an increased menstrual flow of up to 50 percent, leading Johnson to recommend that women with menstrual discomfort increase their manganese consumption. Fruits are high in manganese, but one of the richest manganese food sources is pineapple. Pineapple also contains high levels of bromelain, an enzyme thought to help relax muscles and therefore prevent menstrual cramping.Tea
Tea is another source of manganese, according to Johnson, although women should avoid the caffeinated version, which can actually lead to greater menstrual discomfort. Ginger tea may be helpful in relieving nausea and bloating, and chamomile tea also contains properties that relieve muscle spasms and reduce the tension that can lead to anxiety and irritability.Water
Excessive fluid retention is one of the main causes of congestive symptoms seen with cramps, which are characterized by dull, aching pain. One of the very best ways to help decrease water retention, even though it may seem counterintuitive, is to increase water consumption--if a woman isn't drinking enough, her body may overcompensate by retaining extra water.Whole Grains
A study by British doctors found that eating small amounts of carbohydrates every three hours and within one hour of going to bed combated PMS symptoms in 70 percent of women. Dr. Lark adds that whole grains are excellent sources of magnesium, which reduces neuromuscular tension. Whole grains also have B-complex vitamins and vitamin E to combat fatigue and depression.Yogurt
Yogurt contains live and active cultures of bacteria that promote a healthy digestion. Yogurt is also a good source of calcium, and getting twice as much calcium as an average women consumes on a daily basis, 1,300 milligrams instead of 600, seems to alleviate menstrual discomfort, according to James G. Penland, Ph.D., a psychologist at the Department of Agriculture. However, since meat and dairy products contain arachidonic acids, which increase the production of cramp-causing prostaglandins, women may prefer to choose nondairy forms of calcium such as broccoli, kale, canned salmon with bones and calcium-fortified foods like cereals and juices.References
- "Food: Your Miracle Medicine"; Jean Carper; 1994
- "Dr. Susan Lark's Menstrual Cramps Self Help Book"; Susan M. Lark; 1995
- Mother Nature: Menstrual Cycle
- Physicians Committee for Responsible Medicine: Using Foods against Menstrual Pain
- Dr. Christiane Northrup: Menstrual Cramps and Pelvic Pain
Read more: http://www.livestrong.com/article/99082-foods-eat-period/#ixzz1Bol5zLhB
I got THE Comment Today!
I get a lot of comments, being a Mom of Many. (as do those who read here) I think I've heard them all. But, there is one particular comment that I've heard said, but never directed at *me*.
"Wow! You have Seven children? You look so good! How do you look so great AND have Seven Children?!"
I know other moms have heard that one. But, never me. I've heard I look too young to have *that* many children, but never too good. (insert cheesy grin)
I'm not going to spend any time analyzing exactly where the logic of that comment leads. I'm just going to bask in its sweetness. :D
I'm not sure the reasoning behind it. Am I walking stronger, more confident these days? Was it the Lord giving me a gift of encouragement when I've been feeling a bit defeated? I'll take it!
Thank You, Lord!
"Wow! You have Seven children? You look so good! How do you look so great AND have Seven Children?!"
I know other moms have heard that one. But, never me. I've heard I look too young to have *that* many children, but never too good. (insert cheesy grin)
I'm not going to spend any time analyzing exactly where the logic of that comment leads. I'm just going to bask in its sweetness. :D
I'm not sure the reasoning behind it. Am I walking stronger, more confident these days? Was it the Lord giving me a gift of encouragement when I've been feeling a bit defeated? I'll take it!
Thank You, Lord!
Friday, January 21, 2011
Friday January 21, 2011 One Fell Scoop
Today's Good Things:
Bible Time - got some important insights there
Morning 15 done - even though I was sure I was skipping it today
Within my ETL calories today UNTIL dh brought me a surprise after dinner treat
Rested and got in about an hour of needed alone time to read
Today's Not So Good Things:
That after dinner treat. Sigh.
No afternoon 15
Did not go outside at all
Feeling fully maxed out emotionally/mentally
I started the day better, but still feeling overloaded. I had dh's directions to make this an easy day. Let the children have fun playing outside and give myself some time to read and rest. I had (lazily) decided I was going to skip my Morning 15. Then, while coming down the stairs, figured I would turn around and at least get my Up-Downs in. I did that, adding 2 reps instead of just one. (the most I've done so far!) After that, I figured I may as well get in my push-ups, too. Did that, adding in 1 rep. Well, since I got those done and was already on the floor, I did my sit-ups, adding 1. So, I was pretty happy that one good decision led to more.
After that, we enjoyed a day of relaxing, everyone doing a bit of what they liked. I didn't get in any more activity, so I felt very lazy. But, I did okay, calorie-wise. I didn't get in enough vegies and ate pretty lazy, but I still came in right on for my Eat To Lose maximum at dinner. I was feeling pretty happy about that when dh brought me a treat he got for me. A little tub of Hershey's Cappucino Crunch ice cream. ::drool::
The guy loves me. He could see I was not dealing well with things the last couple of days. He wanted to do something special for me. He wanted to show me he was thinking of me and get a little reward for working hard this week. Bless his heart.
I could have eaten just 1/4 of the tub. That was 1 serving...220 calories. I could have done that. I was going to do that. Just 1/4 off the top and then bring it back to the freezer, keeping it for a treat on another day. I could have done that. I should have done that.
But, well...then...maybe just half. I *had* had a hard day and I didn't want to make him feel bad, right? So, just half. That would be okay. (Really, I mean half of this thing is still way less than I would have eaten if we went out for ice cream. The whole container is smaller than a DQ Blizzard, which is our Super Treat when we are ever close to a DQ. ;) ) <---yep, that's what I was telling myself. ::hanging head::
Dh and I laughed and gasped over the amount of calories in a whole tub of the stuff. Imagine that!! Then we moved on to other subjects, talking through our day, while my spoon kept scooping.
Pretty soon, to the sound of my spoon scraping the cardboard bottom, dh asked, "Hey! Did you eat that WHOLE thing?!"
"Ummmm...yep."
1000 calories. Gone in One. Fell. Scoop. Ugh. I don't even want to think about what my blood sugar is doing right now. I am so thankful I do not need to monitor it right now. I ended up at the highest calorie level I think I've ever logged. Even above my maintenance calories. I've never done that. Yipes.
I'm going to suggest a new treat for next time. Something without calories. ;-)
Any suggestions?
Bible Time - got some important insights there
Morning 15 done - even though I was sure I was skipping it today
Within my ETL calories today UNTIL dh brought me a surprise after dinner treat
Rested and got in about an hour of needed alone time to read
Today's Not So Good Things:
That after dinner treat. Sigh.
No afternoon 15
Did not go outside at all
Feeling fully maxed out emotionally/mentally
I started the day better, but still feeling overloaded. I had dh's directions to make this an easy day. Let the children have fun playing outside and give myself some time to read and rest. I had (lazily) decided I was going to skip my Morning 15. Then, while coming down the stairs, figured I would turn around and at least get my Up-Downs in. I did that, adding 2 reps instead of just one. (the most I've done so far!) After that, I figured I may as well get in my push-ups, too. Did that, adding in 1 rep. Well, since I got those done and was already on the floor, I did my sit-ups, adding 1. So, I was pretty happy that one good decision led to more.
After that, we enjoyed a day of relaxing, everyone doing a bit of what they liked. I didn't get in any more activity, so I felt very lazy. But, I did okay, calorie-wise. I didn't get in enough vegies and ate pretty lazy, but I still came in right on for my Eat To Lose maximum at dinner. I was feeling pretty happy about that when dh brought me a treat he got for me. A little tub of Hershey's Cappucino Crunch ice cream. ::drool::
The guy loves me. He could see I was not dealing well with things the last couple of days. He wanted to do something special for me. He wanted to show me he was thinking of me and get a little reward for working hard this week. Bless his heart.
I could have eaten just 1/4 of the tub. That was 1 serving...220 calories. I could have done that. I was going to do that. Just 1/4 off the top and then bring it back to the freezer, keeping it for a treat on another day. I could have done that. I should have done that.
But, well...then...maybe just half. I *had* had a hard day and I didn't want to make him feel bad, right? So, just half. That would be okay. (Really, I mean half of this thing is still way less than I would have eaten if we went out for ice cream. The whole container is smaller than a DQ Blizzard, which is our Super Treat when we are ever close to a DQ. ;) ) <---yep, that's what I was telling myself. ::hanging head::
Dh and I laughed and gasped over the amount of calories in a whole tub of the stuff. Imagine that!! Then we moved on to other subjects, talking through our day, while my spoon kept scooping.
Pretty soon, to the sound of my spoon scraping the cardboard bottom, dh asked, "Hey! Did you eat that WHOLE thing?!"
"Ummmm...yep."
1000 calories. Gone in One. Fell. Scoop. Ugh. I don't even want to think about what my blood sugar is doing right now. I am so thankful I do not need to monitor it right now. I ended up at the highest calorie level I think I've ever logged. Even above my maintenance calories. I've never done that. Yipes.
I'm going to suggest a new treat for next time. Something without calories. ;-)
Any suggestions?
Got Milk?
The following article was found here.
Study Shows Women Lose More Fat When Drinking Milk After Weight Lifting
By Bill HendrickWebMD Health News
Reviewed By Laura J. Martin, MD
May 28, 2010 -- Women who do weight-lifting exercise routines may be better off drinking two large glasses of milk than sugar-based energy drinks after workout regimens, a new study shows.
McMaster University researchers in Canada report they found that women who drank two large glasses of milk after weight-lifting exercises gained more muscle and lost more fat than women who drank sugar-based energy drinks.
The finding is published in the June issue of Medicine and Science in Sport and Exercise.
"Resistance training is not a typical choice of exercise for women, but the health benefits of resistance training are enormous," says Stuart M. Phillips, PhD, professor of kinesiology at McMaster University in Hamilton, Canada, in a news release. "It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."
A previous study involving men showed that they gained muscle mass and lost fat after exercising and drinking milk.
Phillips says he and his research team aren't sure what causes the result, but more study is being done.
In a three-month period, researchers monitored young women who did not previously perform resistance-training exercises. Two hours before exercising each day, the women weren't allowed to eat and were only allowed to drink water.
But after their routines, one group drank 500 milliliters, or about 17 ounces, of fat-free white milk. The comparison group drank a substance that looked similar, but was actually a sugar-based energy drink. An hour after exercising, the same drinks were drunk.
Exercises included three different types: pushing exercises such as bench presses, pulling-down routines such as triceps push-downs; and leg exercises such as leg presses and hamstring curls.
"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," Phillips says in the news release. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key. And conveniently, all of these nutrients are in milk."
The participants were not accepted for the study if they had participated in any resistance training for the eight-month period prior to the study. However, the women were aerobically active. The researchers also excluded women who had consumed any dietary supplements, such as vitamins or minerals, in the previous eight months. Five women in each group were taking oral contraceptives.
All of them were told to maintain their usual dietary patterns. Twice during the 12 weeks the women were summoned to the laboratory for a routine fasting blood sample, all of which were analyzed.
All the young women were of similar height, age, and weight; compliance with the regimen was deemed excellent -- as were the results.
Women drinking milk and exercising lost fat mass, while gaining lean mass and strength. Body mass increased in the control group, however.
Upper-body strength gains were particularly noted. The researchers speculate a reason for greater strength gains may reflect "a greater potential for change in women because of their lower initial upper-body strength."
Vitamin D consumption also appeared to be a factor, according to the researchers. While more research is needed, the researchers write that drinking milk seems to be good for women undergoing resistance-strength training, possibly strengthening their bones.
Study Shows Women Lose More Fat When Drinking Milk After Weight Lifting
By Bill HendrickWebMD Health News
Reviewed By Laura J. Martin, MD
May 28, 2010 -- Women who do weight-lifting exercise routines may be better off drinking two large glasses of milk than sugar-based energy drinks after workout regimens, a new study shows.
McMaster University researchers in Canada report they found that women who drank two large glasses of milk after weight-lifting exercises gained more muscle and lost more fat than women who drank sugar-based energy drinks.
The finding is published in the June issue of Medicine and Science in Sport and Exercise.
"Resistance training is not a typical choice of exercise for women, but the health benefits of resistance training are enormous," says Stuart M. Phillips, PhD, professor of kinesiology at McMaster University in Hamilton, Canada, in a news release. "It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."
A previous study involving men showed that they gained muscle mass and lost fat after exercising and drinking milk.
Phillips says he and his research team aren't sure what causes the result, but more study is being done.
In a three-month period, researchers monitored young women who did not previously perform resistance-training exercises. Two hours before exercising each day, the women weren't allowed to eat and were only allowed to drink water.
But after their routines, one group drank 500 milliliters, or about 17 ounces, of fat-free white milk. The comparison group drank a substance that looked similar, but was actually a sugar-based energy drink. An hour after exercising, the same drinks were drunk.
Exercises included three different types: pushing exercises such as bench presses, pulling-down routines such as triceps push-downs; and leg exercises such as leg presses and hamstring curls.
"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," Phillips says in the news release. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key. And conveniently, all of these nutrients are in milk."
Drinking Milk and Exercise
Phillips says the women who drank milk barely gained any weight, because what they gained in lean muscle balanced out with the loss of fat. Thus, it seems that "simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health."The participants were not accepted for the study if they had participated in any resistance training for the eight-month period prior to the study. However, the women were aerobically active. The researchers also excluded women who had consumed any dietary supplements, such as vitamins or minerals, in the previous eight months. Five women in each group were taking oral contraceptives.
All of them were told to maintain their usual dietary patterns. Twice during the 12 weeks the women were summoned to the laboratory for a routine fasting blood sample, all of which were analyzed.
All the young women were of similar height, age, and weight; compliance with the regimen was deemed excellent -- as were the results.
Women drinking milk and exercising lost fat mass, while gaining lean mass and strength. Body mass increased in the control group, however.
Upper-body strength gains were particularly noted. The researchers speculate a reason for greater strength gains may reflect "a greater potential for change in women because of their lower initial upper-body strength."
Vitamin D consumption also appeared to be a factor, according to the researchers. While more research is needed, the researchers write that drinking milk seems to be good for women undergoing resistance-strength training, possibly strengthening their bones.
SOURCES: News release, McMaster University.
Josse, A. American College of Sports Medicine, pp 1122-1128.
©2010 WebMD, LLC. All Rights Reserved.
Josse, A. American College of Sports Medicine, pp 1122-1128.
©2010 WebMD, LLC. All Rights Reserved.
Thursday, January 20, 2011
Thursday January 20, 2011 Blaahhh...
Today's Good Things:
Got in my workout - on schedule for the challenge
skyped with my friend
lovely evening with dh
baby is already sleeping at 9:30pm...wow!
Today's Not So Good Things:
Over my eat to lose goal by 330 calories
Didn't resist a piece of the thin crust feta, chicken & spinach pizza dh brought home after working late tonite
I ate 3 of those chocolate treats we made last night. Grrrrrrr....
Skipped my morning AND afternoon 15
Behind on water
Today was such a Blah day. Dh and I stayed up past midnight and I walked into the day in the wrong way. I decided to give myself a day to lay low and rest, but I ended up just feeling lazy and aimless most of the day. I did enjoy some time this afternoon to read and work on the blog. I did enjoy working out with my 6yo tonite. I did enjoy my time with dh when he got home from work. But, I'm still feeling lousy about the food choices I made and the lack of motivation I showed today.
I'll list my eating for today since I was so eager to list my good days. Then I'll know what a Lazy Day looks like and try to stay away.
Breakfast: Jimmy Dean D'Lite Turkey sausage and egg white breakfast sandwich (you know, the frozen kind you microwave...ugh.), grapefruit, peanut cluster.
Snack: Peanut cluster, peanuts, caffeine free diet pepsi
Lunch: beef stew (mostly broth), 1/2 serving chili, broccoli & carrots w/ dip, cheese & crackers (reduced fat)
Snack: Peanut cluster, *another* diet pepsi..UGH! I never drank soda until I started trying to lose weight...dumb! And I have never had 2 in one day...BLECH!
Dinner: Ranch beans, Lavash cheese bread, 1 piece thin crust feta, spinach & chicken pizza, several handfuls of cheerios & raisin mix
It doesn't look horrible as I write it out, but all day I kept thinking of what I should have been eating and wasn't and what I was eating and shouldn't have been. Obviously, the peanut clusters were a bad choice. Especially THREE! The diet pepsi was wrong, especially since I was behind on my water. But, I kept choosing what was easy and that left me with almost no vegetables or raw foods today. It's not what went in that bothers me so much, but knowing how lazy I was being about it. :<
I'm still in the target range of calories for losing weight. I have to remember that even though I may go over my max eat to lose amount of calories, I am still not eating enough to gain. I SO hope that shows on the scale later this month. I went over my chart from the last month and I have been in the target range every day that I logged completely, and that is most days. That leaves me feeling hopeful, but also nervous. If I don't see a decent loss, I know I'm going to be so frustrated.
On an up note, I talked with dh some about my feelings tonite and he was so supportive. He reminded me of my progress in gaining strength and my skirt fitting me again. ;) He affirmed how hard I've been working and was so sweet about it. Just knowing he's cheering me on means the world to me. I'm so grateful.
So, tomorrow is Friday. We've got another snow storm brewing and I'm starting to feel trapped by winter. I'm going to have to pray hard for the right attitude tomorrow because I'm starting to feel the winter blues creep in. I get them worse every year and that will certainly derail my efforts if I allow it.
I got the idea from a friend to make a snow maze in our yard with all the snow. I'm hoping we will do that tomorrow to get out and make the most of the several feet we will have in our yard by tomorrow. I know the fresh air will do wonders for my attitude and everyone else's.
"...we humans have a tendency to crucify ourselves between two thieves: the regret of yesterday and the fear of tomorrow." ~Gregory L. Jantz
Got in my workout - on schedule for the challenge
skyped with my friend
lovely evening with dh
baby is already sleeping at 9:30pm...wow!
Today's Not So Good Things:
Over my eat to lose goal by 330 calories
Didn't resist a piece of the thin crust feta, chicken & spinach pizza dh brought home after working late tonite
I ate 3 of those chocolate treats we made last night. Grrrrrrr....
Skipped my morning AND afternoon 15
Behind on water
Today was such a Blah day. Dh and I stayed up past midnight and I walked into the day in the wrong way. I decided to give myself a day to lay low and rest, but I ended up just feeling lazy and aimless most of the day. I did enjoy some time this afternoon to read and work on the blog. I did enjoy working out with my 6yo tonite. I did enjoy my time with dh when he got home from work. But, I'm still feeling lousy about the food choices I made and the lack of motivation I showed today.
I'll list my eating for today since I was so eager to list my good days. Then I'll know what a Lazy Day looks like and try to stay away.
Breakfast: Jimmy Dean D'Lite Turkey sausage and egg white breakfast sandwich (you know, the frozen kind you microwave...ugh.), grapefruit, peanut cluster.
Snack: Peanut cluster, peanuts, caffeine free diet pepsi
Lunch: beef stew (mostly broth), 1/2 serving chili, broccoli & carrots w/ dip, cheese & crackers (reduced fat)
Snack: Peanut cluster, *another* diet pepsi..UGH! I never drank soda until I started trying to lose weight...dumb! And I have never had 2 in one day...BLECH!
Dinner: Ranch beans, Lavash cheese bread, 1 piece thin crust feta, spinach & chicken pizza, several handfuls of cheerios & raisin mix
It doesn't look horrible as I write it out, but all day I kept thinking of what I should have been eating and wasn't and what I was eating and shouldn't have been. Obviously, the peanut clusters were a bad choice. Especially THREE! The diet pepsi was wrong, especially since I was behind on my water. But, I kept choosing what was easy and that left me with almost no vegetables or raw foods today. It's not what went in that bothers me so much, but knowing how lazy I was being about it. :<
I'm still in the target range of calories for losing weight. I have to remember that even though I may go over my max eat to lose amount of calories, I am still not eating enough to gain. I SO hope that shows on the scale later this month. I went over my chart from the last month and I have been in the target range every day that I logged completely, and that is most days. That leaves me feeling hopeful, but also nervous. If I don't see a decent loss, I know I'm going to be so frustrated.
On an up note, I talked with dh some about my feelings tonite and he was so supportive. He reminded me of my progress in gaining strength and my skirt fitting me again. ;) He affirmed how hard I've been working and was so sweet about it. Just knowing he's cheering me on means the world to me. I'm so grateful.
So, tomorrow is Friday. We've got another snow storm brewing and I'm starting to feel trapped by winter. I'm going to have to pray hard for the right attitude tomorrow because I'm starting to feel the winter blues creep in. I get them worse every year and that will certainly derail my efforts if I allow it.
I got the idea from a friend to make a snow maze in our yard with all the snow. I'm hoping we will do that tomorrow to get out and make the most of the several feet we will have in our yard by tomorrow. I know the fresh air will do wonders for my attitude and everyone else's.
"...we humans have a tendency to crucify ourselves between two thieves: the regret of yesterday and the fear of tomorrow." ~Gregory L. Jantz
The Spiritual Path to Weight Loss - Quotes
The following are quotes from the book, The Spiritual Path to Weight Loss: Praising God by Living a Healthy Life by Gregory L. Jantz, Ph. D.
"If food meant love, who wouldn't want bushels of it?" p. 10
"Food is not the problem, and therefore, food is not the cure." p. 11
"The antidote to dieting is to live a truly authentic, balanced, healthy life as a person who is growing into the individual that God has created you to be." p. 11
"When one works on the development of the whole person, food will assume its natural role." p. 20
"She thought she was doomed to a second-rate life. Ann thought her weight was her cross to bear in life. Just something she had to live with. She thought she would always be the caterpillar and never the butterfly." p. 22
"God loves you right now. Before you've thrown out your Twinkies and stocked up on carrot sticks. Before you've walked a mile or climbed a single stair. God loves you just the way you are right now." p. 25
"People who lose weight permanently don't even know how to spell the word blame anymore; they are that far removed from pinning the rap on others. They simply recognize what happened and know that now is the time to get unstuck." p. 29
"To lose weight, you have to slow down, re-evaluate the facts, and slowly change the course of your life." p. 47
"Don't let your body stop you from experiencing all of life, no matter what shape your body is in." p. 48
"...we humans have a tendency to crucify ourselves between two thieves: the regret of yesterday and the fear of tomorrow." p. 49
"Be too grand for worry, too hopeful for despair, too kind to hurt another, and too committed to healthy weight loss to give up." p. 50
"Have you ever said, 'I don't have time'? What you really meant was, 'I've not yet made it a priority. It's not important to me. I have ohter things I'd rather do.'
People who lose weight and keep it off know that the process takes time. It's a process that cannot be rushed." "...weight loss is a journey of progress, not perfection."
"Do you want to be a sunflower, born of the warm, summer ground in a heartbeat, but wilting a few weeks later? Or are you willing to discipline yourself to become an oak tree--sturdy, strong, healthy, and built for the long haul?" p. 52
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Part 2
The Example of Daniel
"Little is much if God is in it. Learn to live a simple life and eat accordingly."
"Daniel could have taken the King's buffet as his right. After all, Daniel was a captive; he deserved some reward for his suffering. For many of the people I see, the desire to have a reward or comfort for their pain is a powerful reason to overeat. When all else is wrong in their life, it is easy to make a donut their best friend."
"He knew that the man who controlled his appetite was the man whom God honored."
"Daniel looked beyond food. The Bible says he did not let food defile him; but he also did not let food define him...Since the delicacies in the king's rations had been offered to idols, Daniel knew they were not good for his soul. Therefore, they were not good for his body." p. 58-59
"Daniel's real triumph wasn't in the fiery furnace. It was gained, first, at the banqueting table. If he hadn't triumphed over his appetites, he never would have had faith to face the furnace." p.61
"...people who lose weight successfully do not rely on the stuff most diets are made of. They are looking at mroe than the food they eat or don't eat. They are looking at the overall good for their bodies, minds, souls.
Instead of working toward perfection in weight management, the people who suceed inch toward progress.
No longer do such people feel trapped and immobilized by weight. Instead they begin to see themselves as individuals for whom the issue of weight is only one component of a complete, balanced life." p. 60-61
There are no shortcuts to successful weight management and good health -- physical or spiritual health. The balanced life takes time. And it all begins with one step in the right direction.
...take that step in the right direction by asking yourself, 'What is best for my body, mind, and soul?'" p. 67
Never again do you need to be controlled by external forces to lose weight. You don't need to be controlled by anything other than the Holy Spirit who has been assigned to you as a comforter and friend for all the areas of your life--including your weight. p. 81 (See Philippians 4:8)
The questions people who lose weight effectively ask themselves are, What does my body need today? What kind of food shall I eat? What sort of exercise is most appropriate? What kind of activity level is best for me? p.85
Exercise is not about feeling guilty for what you can't or choose not to, do. The guiltier you feel, the less exercise you will do; the less exercise you do, the guiltier you will feel; and your guilt cycle will produce depression, confusion, and anger to the point where your entire system may simply close down. The solution: Do what is right for you. (i.e. that which is enjoyable and fitting for your lifestyle so that you will want to continue doing it.) p. 87
Every activity you do counts toward your total health.
People who lose weight effectively know that weight loss is all about personal freedom and liberation, never a set of rules set down by others. People who learn to live a healthy, balanced life say goodbye to extreme behavior in every area of their lives--including what they do for their daily activity.
Don't make a big plan. Make a small plan that you will stick to, and then add to the small plan when you've made it a habit. Remember, you are walking a spiritual path, and any path is to be taken one step at a time. pgs. 88-89
A Lesson from John the Baptist:
John ate to live; he did not live to eat. John was busy serving his master; and his master was not his own hunger. Food was his servant, not his friend...
When you are serious about losing weight, you will demand of yourself that you develop a new relationship with food--which may actually mean taking a fresh new look at life in general. That's because the energy you spend focusing on food, on eating, and on dieting is energy that may be taking away from other areas of your life
This is what we can learn from John the Baptist: Food is sustenance. We need food to live....throughout the Bible the message about food is this--do not put your faith in food. Food will not love you. Food will not heal your pain. Food will not help you manage your anger.
It's time to put food in it's place in your life. p. 91-93
Thinking thin doesn't work because it's not a thinking problem. It's a whole-person problem. People who lose weight understand they need a paradigm shift of the highest order. A paradigm shift is when you look at some familiar thing completely differently. p. 94
Losing weight is not only about what you put in your mouth. It's about what you put in your heart and soul as well. There are "junk food" thoughts just like there are "junk food" cupcakes. These are thoughts that do not nourish us; they may look attractive, but they have no real value. Envy is high on the list of junk food thoughts. p. 108
We can't cultivate the flowers in our own garden when we are hanging over the fence wishing we had the fowers in someone else's garden. p. 119
Your body needs time to lose the weight so that it's fat you lose and not muscle or water. Weight that comes off quickly goes back on even quicker and usually brings a few more pounds with it to keep it company.
Building a healthy body is like building a healthy soul. It takes time. p. 122
Active Patience
"If food meant love, who wouldn't want bushels of it?" p. 10
"Food is not the problem, and therefore, food is not the cure." p. 11
"The antidote to dieting is to live a truly authentic, balanced, healthy life as a person who is growing into the individual that God has created you to be." p. 11
"When one works on the development of the whole person, food will assume its natural role." p. 20
"She thought she was doomed to a second-rate life. Ann thought her weight was her cross to bear in life. Just something she had to live with. She thought she would always be the caterpillar and never the butterfly." p. 22
"God loves you right now. Before you've thrown out your Twinkies and stocked up on carrot sticks. Before you've walked a mile or climbed a single stair. God loves you just the way you are right now." p. 25
"People who lose weight permanently don't even know how to spell the word blame anymore; they are that far removed from pinning the rap on others. They simply recognize what happened and know that now is the time to get unstuck." p. 29
"To lose weight, you have to slow down, re-evaluate the facts, and slowly change the course of your life." p. 47
"Don't let your body stop you from experiencing all of life, no matter what shape your body is in." p. 48
"...we humans have a tendency to crucify ourselves between two thieves: the regret of yesterday and the fear of tomorrow." p. 49
"Be too grand for worry, too hopeful for despair, too kind to hurt another, and too committed to healthy weight loss to give up." p. 50
"Have you ever said, 'I don't have time'? What you really meant was, 'I've not yet made it a priority. It's not important to me. I have ohter things I'd rather do.'
People who lose weight and keep it off know that the process takes time. It's a process that cannot be rushed." "...weight loss is a journey of progress, not perfection."
"Do you want to be a sunflower, born of the warm, summer ground in a heartbeat, but wilting a few weeks later? Or are you willing to discipline yourself to become an oak tree--sturdy, strong, healthy, and built for the long haul?" p. 52
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Part 2
The Example of Daniel
"Little is much if God is in it. Learn to live a simple life and eat accordingly."
"Daniel could have taken the King's buffet as his right. After all, Daniel was a captive; he deserved some reward for his suffering. For many of the people I see, the desire to have a reward or comfort for their pain is a powerful reason to overeat. When all else is wrong in their life, it is easy to make a donut their best friend."
"He knew that the man who controlled his appetite was the man whom God honored."
"Daniel looked beyond food. The Bible says he did not let food defile him; but he also did not let food define him...Since the delicacies in the king's rations had been offered to idols, Daniel knew they were not good for his soul. Therefore, they were not good for his body." p. 58-59
"Daniel's real triumph wasn't in the fiery furnace. It was gained, first, at the banqueting table. If he hadn't triumphed over his appetites, he never would have had faith to face the furnace." p.61
"...people who lose weight successfully do not rely on the stuff most diets are made of. They are looking at mroe than the food they eat or don't eat. They are looking at the overall good for their bodies, minds, souls.
Instead of working toward perfection in weight management, the people who suceed inch toward progress.
No longer do such people feel trapped and immobilized by weight. Instead they begin to see themselves as individuals for whom the issue of weight is only one component of a complete, balanced life." p. 60-61
There are no shortcuts to successful weight management and good health -- physical or spiritual health. The balanced life takes time. And it all begins with one step in the right direction.
...take that step in the right direction by asking yourself, 'What is best for my body, mind, and soul?'" p. 67
Never again do you need to be controlled by external forces to lose weight. You don't need to be controlled by anything other than the Holy Spirit who has been assigned to you as a comforter and friend for all the areas of your life--including your weight. p. 81 (See Philippians 4:8)
The questions people who lose weight effectively ask themselves are, What does my body need today? What kind of food shall I eat? What sort of exercise is most appropriate? What kind of activity level is best for me? p.85
Exercise is not about feeling guilty for what you can't or choose not to, do. The guiltier you feel, the less exercise you will do; the less exercise you do, the guiltier you will feel; and your guilt cycle will produce depression, confusion, and anger to the point where your entire system may simply close down. The solution: Do what is right for you. (i.e. that which is enjoyable and fitting for your lifestyle so that you will want to continue doing it.) p. 87
Every activity you do counts toward your total health.
People who lose weight effectively know that weight loss is all about personal freedom and liberation, never a set of rules set down by others. People who learn to live a healthy, balanced life say goodbye to extreme behavior in every area of their lives--including what they do for their daily activity.
Don't make a big plan. Make a small plan that you will stick to, and then add to the small plan when you've made it a habit. Remember, you are walking a spiritual path, and any path is to be taken one step at a time. pgs. 88-89
A Lesson from John the Baptist:
John ate to live; he did not live to eat. John was busy serving his master; and his master was not his own hunger. Food was his servant, not his friend...
When you are serious about losing weight, you will demand of yourself that you develop a new relationship with food--which may actually mean taking a fresh new look at life in general. That's because the energy you spend focusing on food, on eating, and on dieting is energy that may be taking away from other areas of your life
This is what we can learn from John the Baptist: Food is sustenance. We need food to live....throughout the Bible the message about food is this--do not put your faith in food. Food will not love you. Food will not heal your pain. Food will not help you manage your anger.
It's time to put food in it's place in your life. p. 91-93
Thinking thin doesn't work because it's not a thinking problem. It's a whole-person problem. People who lose weight understand they need a paradigm shift of the highest order. A paradigm shift is when you look at some familiar thing completely differently. p. 94
Losing weight is not only about what you put in your mouth. It's about what you put in your heart and soul as well. There are "junk food" thoughts just like there are "junk food" cupcakes. These are thoughts that do not nourish us; they may look attractive, but they have no real value. Envy is high on the list of junk food thoughts. p. 108
We can't cultivate the flowers in our own garden when we are hanging over the fence wishing we had the fowers in someone else's garden. p. 119
Your body needs time to lose the weight so that it's fat you lose and not muscle or water. Weight that comes off quickly goes back on even quicker and usually brings a few more pounds with it to keep it company.
Building a healthy body is like building a healthy soul. It takes time. p. 122
Active Patience
Toning Up the Blog
I'm going to be organizing the blog a bit and moving some pages around. Please excuse the mess!
:D
:D
Weekend Life
I've been thinking about the weekends. I've been doing fairly well staying focused and paying attention to my choices on those days, but they are certainly more difficult than the rest of the week. Because we are on a different routine, or not one at all, it's easy for me to make less healthy choices. My workout routine is scheduled for M-T, so I tend to think I'm "off" on the weekend. (which, I'm not. We're not ever "off" from living well. ;-) Also, there tend to be more sweets to resist, depending on our church activities.
So, I've decided to make a list of goals specific to the weekend. I'll list them on my sidebar, too, for my easy reference. I'm sure I'll need to adjust them, but it's good to start somewhere.
My Friday through Sunday Goals:
Meet daily water goal, even if running errands
Get in 30 minutes of a fun family activity/exercise daily
Prep raw vegies for the week
Prep chicken breast for salads for the week
Prep healthy baked goods/snacks for the week
Log Friday and Saturday
Make good food choices on Sunday with NO logging (sort of like riding a bike w/o training wheels, yk? ;) )
Get in an extra 1-2 hours of sleep
Read from my "get healthy" books and blog notes
So, I've decided to make a list of goals specific to the weekend. I'll list them on my sidebar, too, for my easy reference. I'm sure I'll need to adjust them, but it's good to start somewhere.
My Friday through Sunday Goals:
Meet daily water goal, even if running errands
Get in 30 minutes of a fun family activity/exercise daily
Prep raw vegies for the week
Prep chicken breast for salads for the week
Prep healthy baked goods/snacks for the week
Log Friday and Saturday
Make good food choices on Sunday with NO logging (sort of like riding a bike w/o training wheels, yk? ;) )
Get in an extra 1-2 hours of sleep
Read from my "get healthy" books and blog notes
Wednesday, January 19, 2011
Wednesday January 19, 2011 On A Roll!
Another Super Day for me!
Today's Good Things:
Bible time was great
Morning 15 including One Ups (whew!)
12 Smilies on MFD and NO Frownies!!
Got in a short nap this afternoon
Got in my EA workout tonite
Fun Girls Night while the guys were out
Today's Not So Good Things:
Still battling a grumpy attitude with our morning chores (MY attitude :( )
I really had a great day today, goal-wise. I made one food choice that I wasn't overly pleased with, but redeemed it as best I could. After I woke from my nap, I was still feeling hungry, so I hunted for some protein. The leftover fried chicken that I resisted from lunch was too easy to grab and I indulged. However, I pulled all the skin and crunchy part off and just ate the meat. So, I consider that a Good Save. ;-)
I have one more workout before I finish my first week in my Nine Week Challenge on the EA Sports Active. OH, my ACHING glutes!! They are sore just enough to make me happy that I'm working them, but not so sore that I can't keep rollin'. So far, I've enjoyed the workouts. Our two oldest that are doing the Three Week Challenge are doing great, too. I love seeing them care and work hard at getting strong and healthy.
The guys headed out for a town budget meeting tonite, so we had a Girls Night. After we got our workouts done, we all made a yummy treat. We haven't had anything sweet in the house since Christmas, so this was fun. (and a good way to use up the leftover chocolate almond bark) I don't have a way to know for sure the calorie count in them, but I enjoyed a treat with my girlies. No guilt, just Bliss. :D
This is cute and I don't want to forget, so I'll put it here until I get it somewhere else. Tonite my 4yo dd, Zuzu (her nickname) told me that I had made a great dinner. I thanked her and said, "Hey, I think that's the first nice thing someone has said to me today." (not trying to make others feel bad, just realizing it, ya' know? It felt good to get a compliment about dinner. ;) ) So, after I said that, she was on a mission of sorts to make me smile. :D
All night she would say, "Oh, I'm going to teach MY children how to clean the table like this, Momma. I like this exercise, I'm going to teach MY children how to exercise like this, too, Momma. Mmmmmm....these are the best treats! I'm sure gonna teach MY children how to make these one day, Momma."
So Sweet. <3 <3
Oh, one more thing! (chatty tonite, aren't I?)
I have this jean skirt that I bought after H was born. It fit well then, but after I gained back my weight, I had to quit wearing it b/c it was just too tight. Well, it fits comfortably now WITH my stretchy pants under it (so I don't freeze - and it has too high of a slit ;) ). I can't say I've gone down a size or anything, but I'm really excited that I'm fitting into the clothes I bought last spring, again. :D
Today's Good Things:
Bible time was great
Morning 15 including One Ups (whew!)
12 Smilies on MFD and NO Frownies!!
Got in a short nap this afternoon
Got in my EA workout tonite
Fun Girls Night while the guys were out
Today's Not So Good Things:
Still battling a grumpy attitude with our morning chores (MY attitude :( )
I really had a great day today, goal-wise. I made one food choice that I wasn't overly pleased with, but redeemed it as best I could. After I woke from my nap, I was still feeling hungry, so I hunted for some protein. The leftover fried chicken that I resisted from lunch was too easy to grab and I indulged. However, I pulled all the skin and crunchy part off and just ate the meat. So, I consider that a Good Save. ;-)
I have one more workout before I finish my first week in my Nine Week Challenge on the EA Sports Active. OH, my ACHING glutes!! They are sore just enough to make me happy that I'm working them, but not so sore that I can't keep rollin'. So far, I've enjoyed the workouts. Our two oldest that are doing the Three Week Challenge are doing great, too. I love seeing them care and work hard at getting strong and healthy.
The guys headed out for a town budget meeting tonite, so we had a Girls Night. After we got our workouts done, we all made a yummy treat. We haven't had anything sweet in the house since Christmas, so this was fun. (and a good way to use up the leftover chocolate almond bark) I don't have a way to know for sure the calorie count in them, but I enjoyed a treat with my girlies. No guilt, just Bliss. :D
This is cute and I don't want to forget, so I'll put it here until I get it somewhere else. Tonite my 4yo dd, Zuzu (her nickname) told me that I had made a great dinner. I thanked her and said, "Hey, I think that's the first nice thing someone has said to me today." (not trying to make others feel bad, just realizing it, ya' know? It felt good to get a compliment about dinner. ;) ) So, after I said that, she was on a mission of sorts to make me smile. :D
All night she would say, "Oh, I'm going to teach MY children how to clean the table like this, Momma. I like this exercise, I'm going to teach MY children how to exercise like this, too, Momma. Mmmmmm....these are the best treats! I'm sure gonna teach MY children how to make these one day, Momma."
So Sweet. <3 <3
Oh, one more thing! (chatty tonite, aren't I?)
I have this jean skirt that I bought after H was born. It fit well then, but after I gained back my weight, I had to quit wearing it b/c it was just too tight. Well, it fits comfortably now WITH my stretchy pants under it (so I don't freeze - and it has too high of a slit ;) ). I can't say I've gone down a size or anything, but I'm really excited that I'm fitting into the clothes I bought last spring, again. :D
Man, I Am Hungry!
I'm feeling hungry. Well, I should say, I feel like I want to eat. That is a more accurate statement. Here are the reasons I think are stirring up this battle for my mind:
I haven't gotten in enough water today.
I'm very tired. (dozing during lessons again)
It's the afternoon slump.
I haven't been taking my vitamins and supplements.
I've been sitting a lot today.
So, those are all working against me, convincing me that I need to eat something to get a boost in my day. (or merely keep me awake!) Honestly, I know that's one of the biggest reasons I gain so much during my nursing year. I use food as a way to keep myself awake during a season of sleep deprivation. It's an awful crutch and it's crippled me as far as my physical health goes for years.
So, while I feel like grabbing an easy fix of food for my tired self, I'm going to choose another Thing to Do.
It's snowing buckets out there. I'm not going to get in my walk. I've got littles who are fighting their naps, so I can't get out the door to shovel right now. So, the next thing is to settle them in (again) by lying down with them for a short snooze. Getting in some activity would be great, but getting in rest is also important. And, if my body is struggling to stay awake the way mine is today, I'm pretty sure it will be thankful for a few Zzzzz's..... ;-)
I haven't gotten in enough water today.
I'm very tired. (dozing during lessons again)
It's the afternoon slump.
I haven't been taking my vitamins and supplements.
I've been sitting a lot today.
So, those are all working against me, convincing me that I need to eat something to get a boost in my day. (or merely keep me awake!) Honestly, I know that's one of the biggest reasons I gain so much during my nursing year. I use food as a way to keep myself awake during a season of sleep deprivation. It's an awful crutch and it's crippled me as far as my physical health goes for years.
So, while I feel like grabbing an easy fix of food for my tired self, I'm going to choose another Thing to Do.
It's snowing buckets out there. I'm not going to get in my walk. I've got littles who are fighting their naps, so I can't get out the door to shovel right now. So, the next thing is to settle them in (again) by lying down with them for a short snooze. Getting in some activity would be great, but getting in rest is also important. And, if my body is struggling to stay awake the way mine is today, I'm pretty sure it will be thankful for a few Zzzzz's..... ;-)
Tuesday, January 18, 2011
Tuesday January 18, 2011 On the Move
Today's Good Things:
Bible Time - check!
Morning 15 - check!
Naptime 15 (in the snow storm) - check!
Eating well - check! (all smilies so far :D)
Plenty-O-Calories left for Date night dinner ;-)
Staying active - check!
Having fun working on house projects with my hubby - check!
Today's Not So Good Things:
House is rather a mess from projects that are partially done
The tentative plan for dinner is very high in sodium. Feeling a little bummed on that, though I'm really looking forward to the meal.
Behind on lesson work today
Ton of shoveling left to do (but that is actually good, since it gets me using those muscles)
I'm having a great day! I'm so pleased that I've been on the move and being productive around the house today. And I enjoyed a BEAUTIFUL walk in the falling snow with my husband and one of our sweet Girlies.
My breakfast was great. In fact, I've made wonderful food choices all day. I'll list them here. I like seeing a full day of success :).
I've just got another 20oz of water yet to go for the day and I've met that goal. Now, I just have dinner ahead. My dear husband offered to get take out of some kind for our date night. I REALLY want to enjoy that. I have enough calories for it even. I entered it in on my food diary and it puts me way over on sodium. :-( I want to not care about that and just enjoy, but I hate seeing that grumpy old frownie on my otherwise long line of smilies.
Sodium is a pain. I'm always high on it and it makes me crazy. I haven't taken that on as an official challenge just yet, but it's lingering there, waiting for me to deal with it.
So, I have plenty of calories left to enjoy a lovely take out meal with the fam. I still have my workout tonite that will give me even more calories to enjoy a little date night treat with my sweetie. (probably popcorn or coffee with flavored creamer). But, I'm going to be annoyed that the sodium is so high.
Funny, it wasn't long ago that I wasn't annoyed by anything I ate. Yet, here I am annoyed by how difficult it is to keep up my energy and fit in my clothes. Just look where that blaise' attitude got me.
I much prefer fussing about my food before it goes in my mouth than dealing with the troubles it causes once it's there. ;-)
Bible Time - check!
Morning 15 - check!
Naptime 15 (in the snow storm) - check!
Eating well - check! (all smilies so far :D)
Plenty-O-Calories left for Date night dinner ;-)
Staying active - check!
Having fun working on house projects with my hubby - check!
Today's Not So Good Things:
House is rather a mess from projects that are partially done
The tentative plan for dinner is very high in sodium. Feeling a little bummed on that, though I'm really looking forward to the meal.
Behind on lesson work today
Ton of shoveling left to do (but that is actually good, since it gets me using those muscles)
I'm having a great day! I'm so pleased that I've been on the move and being productive around the house today. And I enjoyed a BEAUTIFUL walk in the falling snow with my husband and one of our sweet Girlies.
My breakfast was great. In fact, I've made wonderful food choices all day. I'll list them here. I like seeing a full day of success :).
Pre-breakfast: 30oz water, 1 cup black decaf coffee
Breakfast: 1 serving Sweet Beans, 1 grapefruit, 1/2 banana, 1 cup decaf black coffee
Morning Snack: celery w/ peanut butter & raisins (2 small pieces)
Lunch: Beef Stew, LOOM muffin
Afternoon Snack: Fruit & yogurt bowl w/ sliced almonds
I've just got another 20oz of water yet to go for the day and I've met that goal. Now, I just have dinner ahead. My dear husband offered to get take out of some kind for our date night. I REALLY want to enjoy that. I have enough calories for it even. I entered it in on my food diary and it puts me way over on sodium. :-( I want to not care about that and just enjoy, but I hate seeing that grumpy old frownie on my otherwise long line of smilies.
Sodium is a pain. I'm always high on it and it makes me crazy. I haven't taken that on as an official challenge just yet, but it's lingering there, waiting for me to deal with it.
So, I have plenty of calories left to enjoy a lovely take out meal with the fam. I still have my workout tonite that will give me even more calories to enjoy a little date night treat with my sweetie. (probably popcorn or coffee with flavored creamer). But, I'm going to be annoyed that the sodium is so high.
Funny, it wasn't long ago that I wasn't annoyed by anything I ate. Yet, here I am annoyed by how difficult it is to keep up my energy and fit in my clothes. Just look where that blaise' attitude got me.
I much prefer fussing about my food before it goes in my mouth than dealing with the troubles it causes once it's there. ;-)
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