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Evaluation Questions and Creative Solutions For Resolutions

Tuesday, January 01, 2013

January 1, 2013 Evaluation Questions and Creative Solutions For Resolutions

Though I have never been successful with New Year's Resolutions, I have taken time to look and my goal page and do some revising. I'd like to think they will be important goals for the rest of my life, but we'll see next December.

Here are my revised goals for 2013.




According to Peter M. Gollitzer, it's not enough to have good intentions to accomplish one's goals. Good intentions must be backed up by good implementation intentions. I translate this to mean it's not enough to say, "I want to be healthy, or creative, or have fun." I need to have an action plan to meet these goals; a plan that tells what I'll do and when; a plan that helps me keep moving toward my goals.

("Implementation Intentions: Strong Effects of Simple Plans". July 1999 American Psychologist. Vol. 54. No. 7, 493-503)


So my first linchpin in my action plan is EVALUATION QUESTIONS and CREATIVE SOLUTIONS. I know, sounds like something a teacher would come up with. Guilty. But I think it will work for me.

EVALUATION QUESTIONS:
If I __________________________
will it support my health?
is it nutrient dense food
is it fiber filled
will it support and maintain a healthy active body?
Am I being a playful responsible adult?
Variety?
Fun?
am I maintaining linchpins
Will I nurture relationships
with people
with the world around me
Will I make my spirit Soar?
will I nurture creativity?
music, art, literature

Implementation with Solution might go something like this:

#1. So, if I plan to eat supper at Krystal or McDonalds with Mom, that food gets 4 NOs in the food department. It doesn't maintain my linchpin of avoiding processed foods or excess sodium.

I might try to get away with saying I'm nurturing relationships with people because I'm keeping Mom company, or I'm helping to keep a whole industry in jobs, but I know I'm only rationalizing a negative situation.

Solution: Invite her to eat my healthy lunch. If she turns up her nose, I can say no, or take my dressing and go with Mom to Chick-fil-a and have a chicken/fruit salad and extra fruit cup, and supplement with more veggies when I get home. (Healthy, Creative, Nurturing)


#2. So, if I watch TV for 6 hours tonight,
I won't get enough sleep so I'm not supporting a healthy active me.
I won't be having any variety.
I probably won't be having fun, though I might learn something if I'm lucky.
I will be using up time when I could be creatively pursuing music, art or literary endeavors.

SOLUTION: I can check the cable menu guide and see if there is an entertaining or educational program that I will want to see. I can choose to record it or watch it, leaving time for me, to walk, ,be creative, to nurture relationships, to plan a fun activity for tomorrow, to maintain linchpins. If I start arranging, painting, or writing, I'll need to set a timer so I stop in time to go to bed. (Nurturing, Creativity, Health, Linchpin)

Tomorrow I'll look at the question: How do I decide what is healthy food?

  
  Member Comments About This Blog Post:

PKBOO3 1/3/2013 4:01PM

    Very good motivating plans in action for you and encouraging for me also.

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CHRISTINASP 1/2/2013 5:33AM

    I am not sure I can follow this... But I like that you worked this out for yourself!

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FCARMICH 1/1/2013 3:42PM

  sounds like you have plans! Good for you!

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Walkin' in the Rain

Thursday, December 20, 2012

Well, a cold front blew through last night, woke me up, and I was afraid my house would blow away. It didn't. I didn't either. But it rained and blew all day. At 3:30, I decided I'd better figure out the warm, wet-weather gear. So I found myself at 4:00 in a flat, near-by town. So flat you'd think you were in Florida, except for the mountains looming all around. I drove 1.3 miles, went back and parked, and set out. The temperature had gone up from 43 to 50, the wind died down, and the rain stopped until I was a block away from getting back to my car, and then just a sprinkle.

So I made my training 2.5 miles and then some.

2.75 miles to go on Saturday.

Family is due in tomorrow. Think it will snow??!!

Oh, and a WIFI spot in town. Gotta love it!!

  
  Member Comments About This Blog Post:

SAGELADY2 12/23/2012 10:01AM

    You're good! When it came through here we all thought we were going to be blown into Kentucky. Hope you get a nice snow for Christmas!

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CHRISTINASP 12/21/2012 7:22AM

    emoticon
You did it!

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DLDMIL 12/20/2012 9:30PM

    emoticon emoticon

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LALMEIDA 12/20/2012 7:43PM

  emoticon

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MA_KING69 12/20/2012 5:45PM

    way to hang in there and commit to working out

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Blogging in the Cold.

Wednesday, December 19, 2012

I can think of several things I'd rather be doing.
This Floridian doesn't do well walking in the cold, sitting in the cold, dressing for the cold weather, etc.

And especially sitting outside in the cold doing Spark People.

So tomorrow, I MUST do week 4, day 2. 2.5 miles. somewhere. I wonder if I can march in place inside my home for 2.5 miles?????

  
  Member Comments About This Blog Post:

SAGELADY2 12/23/2012 10:03AM

    I did the walking with Leslie Sansone videos. You can also do dancing in place in the living room. If you have a pedometer you can keep track of the mileage. Be creative!

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CHRISTINASP 12/20/2012 3:43AM

    I have so many questions! lol

Like what does 'doing Spark People' mean? And how cold is it exactly? Could it be that your body needs to adjust and you will get used to it?
Could you do maybe just ten minutes of walking outside? Fresh air is so precious...


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What is this Linchpin Business?

Sunday, December 16, 2012

A linchpin is "something that holds the various elements of a complicated structure together"

The first linchpin for Fly Lady home management is shining my sink. If I do this, then shiny spots seem to appear magically throughout my home, just as easily as red wine spreads out all over your new white carpet. If I skip a day, things start to fall apart.

The second linch pin for Fly Lady home management is setting up small do-able routines. If I don't make my bed the minute I get out of it, then I tend to let other routines slide, too.

From the Sleep Challenge, I learned my linchpin for getting a good night's sleep was playing the harp for at least 15 minutes before bed.

The linchpin for sticking to my nutrition plan is having my refrigerator filled with prepped fresh , frozen, or cooked fruit and veggies. If I come home from the grocery and prep my fruits and veggies, I reach for two fruits for my cereal; or take out containers of a variety of chopped veggies and washed and spun salad greens for salad or stir fry, and I do it all week long. If I don't do that prepping, I don't meet my veggie or fiber goals each day which slows down weight loss and affects my health.

My newest linchpin for eating whole foods is sprouting beans and cooking batches of legumes and grains. I have baked rice, quinoa, and oat groats ready to be the sides or basis of a hearty stir-fry, stew, or soup. Legumes are sprouted, ready to throw on a wrap or salad, or add at the last minute to a stir fry. And for a heartier meal, dried soybeans or garbanzos were slow cooked and wait in the refrigerator, salt free.

If I don't have these simple things ready, I resort to processed veggie burgers, fake chicken, loads of salt, hidden sugars, or feel just plain hungry and deprived.

When I go to NC I will continue my routines of buying 28 servings of fruit, and 42 servings of vegetables and taking them home to be prepped and refrigerated. I will set up red lentils and soybeans to sprout. I will bake black japonica, golden rose brown rice, quinoa, and oat groats and refrigerate each in single servings. I will cook soy beans, and a bean mix and make my own veggie burgers. What I have learned works while at home will not be thrown out because I'm on vacation.

So my goal "Be Healthy" is my linch pin. It makes no sense to not want to be healthy while on vacation. I can put off a weight goal for a day or two while I eat something I know is unhealthy for me. I know I can get back at it and be back on track within a weeks time.

But that Health goal, not so much. It doesn't take a holiday. My body celebrates healthy. Every ounce of my soul rejoices in healthy.

I could say, I don't feel like cooking lunch today. I'm going to __________________ for lunch. Insert any fast food restaurant. I know I can stay within calorie range at any one in the area. So I won't even affect my weight loss by going out for lunch.

But that Health goal reminds me I know I will not have access to those anti-angiogenic foods or fruits or vegetables or very much fiber at the fast food restaurant. And that will affect my health. Can I get back on track. Maybe. But I've had fat cells running amok because my body kept building more blood supply for the fat cells without any foods to keep that in balance.

I've had cancer twice, with tumors growing uncontrolled without the foods to keep their blood supply from growing and feeding them. Medical science has taken over with surgery, radiation and 4 years of chemotherapy to make my body healthy?? again.

That health goal is my linchpin. It will control my choices for the foods I eat, the sleep I get, the exercise I get, the questions I ask to get the information I need to make healthy choices.

May you enjoy a healthy life!

What is your linchpin?

  
  Member Comments About This Blog Post:

GOTTAPLAN4U 12/17/2012 8:54AM

  I also rely on the evolution of my taste in food to keep me on track. Over extended time I now prefer the healthy foods, which helps me in the moment, but I also know that stepping away from the rigor of it during an extended vacation, for example, would degrade the level of food preference I have achieved.

I am inspired to see you have planned a healthy way through your vacation.


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CHRISTINASP 12/16/2012 1:22PM

    My linchpin... hmm. I think it is doing yoga on a daily or almost daily basis.
If I skip the yoga my body becomes stiff and starts 'asking' for the stretches. My mind becomes rigid also, it needs the yoga to return to a state of calm and openness.
The yoga helps me to get 'aligned' both in my mind and my body so I am better able to face the rest of the day.


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CHRISTINASP 12/16/2012 1:12PM

    Wow, what a great blog. Thank you! I admire you for doing all that. I am doing some of those things but I must say I can feel very tired / exhausted some time from all the 'extra' work. I guess it takes time to get used to doing these things like cooking beans and grains.
With regard to preparing produce: doesn't it wilt / lose it's nutrients if prepared a week in advance?
I'm asking because I do think that preparing the vegetables right after doing the grocieries may be a GREAT idea to try. You mean that you wash them and cut them, right?



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Resolutions/Goals

Saturday, December 15, 2012

Sometime in the next 15 days, i will melt off that last half pound on this short term weight goal. I have never been successful with New Year's Resolutions, so I'm looking at goals, taking stock, thinking, etc.

After reading a SP friend's discussion of accountability, I decide I was tracking too many goals, making myself crazy. Spending 20 minutes checking off goals instead of getting up and moving is just wrong.

So I'm posting my goals for my life for 2013 now. They technically take effect whenever I lose that last half pound and set up a new short term weight goal, ever heading toward that healthy weight.

I still might have to revise them once I'm on the road, sitting on my porch and hiking the trails in NC. But that doesn't bother me to change, to adjust. As I meet a new day, read a new post, have time to really think and study all sides of an issue, I keep searching for the linchpin idea.

For example, Lose Weight doesn't have as much power for me as Be Healthy. Yes, I know I need to lose weight to be healthy. But the linchpin is being healthy. I've been unhealthy and didn't much care for it. If I can do anything about it, I am going to make healthy choices.

That's the kind of thinking I did to arrive at these goals:


More about linchpins in the next blog.

Edit 12/16/2012: Jan 1, 2013 weight loss goal met this morning! Woohoo. On to the next, set for April 1, 2013. I know. I won't believe it either. So I'll just have to attain that set point earlier.

If you would like some more information about anti-angiogenic foods, visit my team page at

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58578

Eat to Defeat Fat Cell, Cancer Cells, and More;

or send me a private Spark Mail message.


  
  Member Comments About This Blog Post:

CHRISTINASP 12/18/2012 7:36AM

    Somehow I missed this entry before... Very inspiring blog.

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ANGEL1066 12/16/2012 7:42PM

    I identify with your enthusiasm for the harp. Music is so important. I've tried several times to master an instrument, only to have the progressive damage to my RA hands snatch it away. The last was my recorder. I really miss it, simple little instrument tho it is. Cherish your harp time. Enjoy the beauty in North Carolina, too. God Bless!

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KITT52 12/16/2012 6:34AM

    good goals..... love the diagram

Have a healthy week

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SAGELADY2 12/16/2012 12:11AM

    OOOOOHHHHH, I LIKE that diagram you've got. I could plug in myself right in the middle. Good thoughts.

I have a hard time connecting with people since I'm such an introvert. Even at church and work, it's hard. I just kinda melt in a puddle over in the corner. The diagram reminded me that I am not an island to myself.

I hope you have a very good, enjoyable and productive time in NC. Breathe deep, enjoy the air and the scent of pines.

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