BRAVELUTE   78,732
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BRAVELUTE's Recent Blog Entries

Tomorrow's Menu Plan

Saturday, May 04, 2013

Well, I must bore you by planning tomorrow's meals. I'm not objecting because I haven't planned next week's meals yet. I usually do this right on the tracker,( in the notes section) where I have all the anti-angiogenic foods in my favorites, and can periodically check to see how I'm doing with reaching minimum goal calories.

I can't NOT do an assignment. Also, It's a good time to spend a little time with this because my calorie target range has just increased and I need to get used to these extra calories and making healthy choices with more calories available.

The numbers to the left of Breakfast, Dinner, Supper, and Snack are the totals for the meal of anti-angiogenic foods.


7 Breakfast:
Nutribullet: spinach, frozen berries, banana, cinnamon, ginger, flax seed
1/2 sprouted grain English Muffin with almond butter
Tea

8 Dinner (family coming):
Slow cooker chicken, thighs stewed with onions, celery, pepper
Roasted carrots
Sugar snap peas
Bravelute's Holiday grains (baked grains with cinnamon, ginger, and dried cranberries)
Homemade honey lemon wheat bread with butter
Tea

6 Supper:
Roast beef (leftovers)
Tomatoes
Greek Yogurt, sundried tomatoes, garlic, avocado, white bean spread
flatout wrap
Navel orange

5 Snack: Cocoa Yogurt with strawberries Tea

11 fruits and vegetables 1794 calories (almost at minimum)
26 anti-angiogenic ingredients

Okay. I'm off to do my prepping for tomorrow:
Grocery: buy avocado, spinach, apples (and pineapple for Monday), peeled garlic and fresh mushrooms
Defrost chicken for slowcooker.
Chop onion, celery, tomatoes
Peel orange,
Roast carrots and garlic (and acorn squash for Monday),
Bake multigrains, and apples
Measure out morning berries
Prepare Yogurt/bean/tomato spread,
Prepare Bread Dough and place in Refrigerator to rise overnight
Slice roast beef.
Assemble grains with cranberries and almonds

Sunday morning:
Start slow cooker with chicken, celery, onion

Just before Sunday Dinner, I'll need to slice the bread, heat the carrots and apples, grains, and steam the snap peas


  
  Member Comments About This Blog Post:

JOYB19 5/4/2013 10:16PM

    Yum! emoticon

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MAWMAW101 5/4/2013 6:57PM

    emoticon

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ADAGIO_CON_BRIO 5/4/2013 6:23PM

    It all sounds very delicious and healthy!

.✹..
0041;.
. ✴ .
Wishing you a
fun and fit Weekend!!
.✹..✹.
. ✴ .
.✹..✹.
..❤
❤.✴.d
84;

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BLUEROSE73 5/4/2013 3:44PM

    Great plan.

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CHRISTINASP 5/4/2013 3:38PM

    So this is an assignment? For some team you're on?
Enjoy your meals!


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LESLIELENORE 5/4/2013 1:49PM

    emoticon

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DWSCHUYLER 5/4/2013 1:35PM

    I am in awe of your organization. Bravo! emoticon

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L*I*T*A* 5/4/2013 1:02PM

    emoticon emoticon

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PATRICIAAK 5/4/2013 12:37PM

    Great plan

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JOHNMARTINMILES 5/4/2013 12:35PM

    It is only through planning that you can achieve success,

Make Today a Great Day

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Accountability for April, 2013

Wednesday, May 01, 2013

It's May already. So it's time to check in on the 2013 resolutions or goals.

If you are interested in seeing my goals, here's the link to that blog:
www.sparkpeople.com/mypa ge_public_journal_individu al.asp?blog_id=5184224

So, here's my accounting of how April went.

1. Be Healthy:
4 pounds lost in April. For a total of 55.5 pounds since last August.
Blood pressure 111/69.
Total Cholesterol 202
Fasting sugar: 72
No migraines, No tinnitus
No peripheral neuropathy (I blame this on treading in the water and deep water exercise)

I had to buy a bathing suit 2 sizes smaller at the beginning of the month. And last weekend I had to buy another, one size smaller still. I needed to get some smaller everyday shorts and shirts. WooHoo!!. I filled my trunk with clothes, once again, and gave them to a woman who is out of work and has had 2 surgeries due to cancer. My white coat with the hood was on top and she cried when she saw that.

Fitness for March was 2414 minutes
Fitness for April was 3997 minutes.

I hear my PET scan report tomorrow. Hopefully I continue to have no hot spots.

2. Be a playful, responsible Adult
Playful activities: I continue treading water in community pool daily. I walk morning and evening. I go to the pool morning and evening. I have also started walking to the pool if it doesn't look like a storm is eminent. I purchased a set of pool resistance equipment. Don't find the floater belt fun at all. I just fight it all the time, so that will be gifted to someone else. But I love the foam barbells and those webbed had gadgets . They have upped my workout 10 notches!! And I love every minute of it. If I could find a pool protected from the sun, I'd be there pretty much 24/7.

Responsible Adult: Thyroid medicine must be taken 1.5 hours before eating anything. Thanks to SP friend, I have been able to manage taking thyroid medicine, getting in breakfast and my morning workouts. I take the medicine when I get up in the middle of the night. That's always more than the required hour and a half before getting up for the day when I might eat breakfast or go for a walk.

I filed my taxes before the deadline and learned I hadn't been paying income taxes on the Social Security money. And the taxes I WAS having taken out from teacher retirement wasn't enough to cover it. So I had to pay 2500, plus start paying over 600 every quarter. That means postponing the extensive work on my teeth for a while. I wished I could be an irresponsible teenager once again.

I continue to bless the Fly Lady techniques. They are very helpful to maintain the house and not be saddled with constant housework.

3. Nurture Relationships
I have made new friends at the pool and while walking. And I work hard to turn the complaining and negativity I hear all around me in a positive direction. People are so unhappy. Maybe they ALL need thyroid medication.

4. Make My Spirit Soar
I am thankful daily for feeling so great. In my last report I was worried about depression settling in. But my primary physician diagnosed a thyroid issue and started medication. While I haven't seen a startling change, I DO feel much more positive or hopeful, or NOT unhappy.

And starting and ending the day in the pool can't be beat!!
I purchased a nutribullet and started using it 1-2 times daily. I think it has made the nutrients that I needed available to my body. I'm really not eating any different foods. They are just being pulverized, and I also think that has made a huge difference. My next blood work will be the end of May. We'll see if it shows up there or not.

All in all, I consider it a very successful month.
Yes, I'm still resolute. I am seeing that it will be possible to maintain these habits for life.

Jewels helps. She's saying, "Okay, I've waited long enough!! Time for our walk." This morning, that preceded our breakfast!!

  
  Member Comments About This Blog Post:

GZELLEFRO 5/3/2013 12:27AM

    Thanks for sharing your accountability. It sure helps when you're accountable to other people! emoticon

Thanks for encouraging me in my starting a no sweets streak! Have a great Friday!!

Gods blessings!

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PAHOOT 5/2/2013 5:04AM

    I am so impressed by your accomplishmens! Sounds like you've come a long way. Your comment about so many people being negative/unhappy hit home. Sometimes it seems everyone is just, well, way too serious about life and not taking ANY joy out of it. Great attitude. Keep up the amazing work!

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SUNNYBEACHGIRL 5/1/2013 11:20PM

    Way to go with the great changes you have made

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JOYB19 5/1/2013 9:45PM

    Wow! Lots of positive happenings last month - that's awesome! Great blood pressure, too - congrats on the better health! Hope that trend continues :)

emoticon emoticon

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LESLIELENORE 5/1/2013 8:00PM

    Dogs are wonderful motivators! Way to go on sticking with it in April. Hope your PET scan is good!

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PATRICIAAK 5/1/2013 7:17PM

    Fabulous!

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NELLIEC 5/1/2013 6:08PM

    I think Jewels is very sensible and helpful! emoticon

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DWSCHUYLER 5/1/2013 5:33PM

    Like waking up to a person with such a positive attitude! emoticon emoticon

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CRAFTSFAN1 5/1/2013 4:41PM

    Very positive blog! I enjoyed reading it. emoticon

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L*I*T*A* 5/1/2013 3:16PM

    emoticon emoticon emoticon

Comment edited on: 5/1/2013 3:16:32 PM

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CHRISTINASP 5/1/2013 2:00PM

    Wonderful accomplishments! Amazing how you do all that.

I am trying to picture you being in a pool 24/7. I see you on a floating bed sleeping in the pool, and I see you with a foam table and foam plates eating your meals in the pool!


Comment edited on: 5/1/2013 2:00:42 PM

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ADAGIO_CON_BRIO 5/1/2013 1:21PM

    This sounds like a wonderful report! It's a great list of accomplishments. And keep your spirit soaring! It will make everything else a lot easier!



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MATTEROFHEART 5/1/2013 1:14PM

    Great job! Starting and ending your day in the pool sounds marvelous to me! I can't wait until I am out for the summer and our neighborhood pool opens!

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Spark Community Support Rocks!

Monday, April 29, 2013

I keep changing my mind about the best thing about Spark People. And since reading this featured blog today,

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=5338533

my current best thing is people like the author, Kanoe10, who have reached maintenance, maintained and lived to tell about it, to share with us. Because I know I need to wrap maintenance ideas around my head and understand it this time.

With 54.5 pounds gone, and 30 - 50 more to go (still pondering that issue), I'm way past the point where I would have quit in the past. I'm way past the point where I would have said, "ENOUGH!" and then started putting the pounds back on, because I know the G-BALAM syndrome well. (Gained back all lost and more).

Now, don't get me wrong. I manage to push past those thoughts of quitting. Mainly because of friends here. But the science fiction qualities of maintenance for me have caused a few nightmares and sleepless nights.

So, I am very grateful for the bloggers on Spark People who have helped me to chill out, and just keep on keeping on with the plan. I can rest easy with the knowledge that it is possible to reach my goal, whatever it turns out to be; that I WILL be able to maintain my weight loss; and that all of this effort won't be wasted once again. I had enviisoned that I'd lose the weight and be outta here! But not these people. They stick around and continue to support us, to lift the fog from that unknown wasteland known as MAINTENANCE.

And there have been blogs like this on every stage of my journey so far.

The most memorable:

the one that told me about the Full Plate Diet when I was so hungry, ready to eat the door on the refrigerator.

the one that told me about the fitness resources for those with limited mobility

the one that reminded me that I needed to have fun while working out, while living

the one that shared the idea of the New Years Eve jar (kind of like MostMom1's WooHoo jar) where you write milestones on slips of paper, store in a jar through the year, and then read them on New Year's Eve.

and all of the others that shared the learned knowledge and their ups and downs that showed me that I was not alone.

So I say Spark Community Support Rocks!

  
  Member Comments About This Blog Post:

MATTEROFHEART 4/30/2013 10:03PM

    I agree wholeheartedly! You are one of the ones who have inspired me! Thank you!

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MARILYNROBERT 4/29/2013 11:41PM

    Thank you for bring that blog to my attention. I've been seeking out the people I need to listen to and learn from (you are one of them) and making them a part of my healthy way of living. I too want to understand maintanence and I know it will be a part of my future. I know I can't ever let this healthy way of living go because I just go back to my unhealthy ways.

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PATRICIAAK 4/29/2013 8:28PM

    I agree

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LESLIELENORE 4/29/2013 5:19PM

    You are so right. The support is phenomenal!

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DWSCHUYLER 4/29/2013 3:50PM

    You've hit the nail on the head. All the support, no matter where you are in your journey! emoticon

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NELLIEH1 4/29/2013 3:48PM

    Spark people community is so very helpful! Maintenance, like getting the healthy lifestyle going, has its ups and downs, yet we all go forward together, lending bits and pieces as we each glean them. Two things make a big difference...we are not in competition with one another and we care that the ones walking this journey with us make it to the finish.

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ANGEL1066 4/29/2013 3:44PM

    It can be a life saver! I've been blessed by the exercise for limited mobility tips also, and the many people who have conquered very difficult circumstances to reclaim life and health, including you. You are right about needing to get the right mindset for maintenance. That is a separate and unique challenge. I lost 100 lbs some 30 years ago, went off the plan I did it on, gained back 150 lbs. plus numerous medical challenges before attempting weight control again and finding Spark. I'm wrestling to maintain right where I am right now, for the 2nd time this time down, before I attempt another 50lb drop. I know I need the drop for health, but getting comfortable with my changing body is unexpectedly difficult, more than just resisting temptations. Spark has more help for that than anywhere else I have seen. Hopefully, it will be enough.

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L*I*T*A* 4/29/2013 2:44PM

    emoticon emoticon emoticon

Comment edited on: 4/29/2013 2:44:46 PM

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CHRISTINASP 4/29/2013 2:44PM

    Hear, hear. Thank YOU for all the tips and support you've offered me.

I am laughing about you nearly eating the door of the refrigerator! Ha, ha. I remember a teacher at high school talking about her diet, she said that the night before she got so hungry that even the cat food looked attractive to her! LOL.

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Talking Shredded Wheat

Saturday, April 27, 2013

If you've been following my blogs, you know that visualizations that involve most of the senses are very powerful for me. So I'm ready to let you in on my MOST powerful image.

It's like I have my own little Bite-Sized Shredded Wheat character sitting on my shoulder whose job it is to keep me full and focused.

www.youtube.com/watch?v=zsdCS7mgUDc

And thoughts of that little character sitting on my shoulder have kept me going, looking for what would keep me full. Turns out it really WAS fiber. And SOMETHING has kept me focused and motivated since last August. I don't seem ready to bug out and go back to my old ways and put the 55 pounds I've lost back on, though I might have 50 more pounds to go.

But ever since I watched that little girl saying 'You Drive! Worry About Yourself!"
videos.komando.com/watch/3147/kims-p
icks-worry-about-yourself?utm_medium=n
l&utm_source=notd&utm_content=2013-04-
19-article_4-cta


and the blog I wrote after watching her video:
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5329476
; the little guy on my shoulder has gotten a little bolder.

Just yesterday, as I was going out to the car to drive to the pool, he said, "Bravelute, WHY are you driving to the pool?"

I stopped in the doorway and sent my telepathic reply, "I WAS driving because it was so cold and windy, and I wanted to get out of the wind as quickly as possible after being in the pool and then the sauna."

"Yes, I understand. I like to be in warm milk myself, but it's 80 degrees and sunny right now. Why are you driving today?"

"I guess because it's a habit and because I'm not sure how I'll feel afterwards--if I'll be able to walk back home again."

"Bravelute, have you ever had any trouble walking out to the car after your pool workout?"

"Well, no, I haven't. And I guess I could sit at a table for a while if I did. I could take a piece of fruit with me, and eat that if I feel I need to."

So, the little guy on my shoulder is making me worry about myself. He is taking over a little of the responsibility for driving on this journey, especially when I seem to be dropping the ball.

Tonight as I fixed my snack after coming home from the pool, he started in again. "Bravelute, why are you putting the artificial sweetener in your yogurt?"

"Because I'm 100 calories over my minimum range, and I didn't want to use honey."

"But don't you still have about 250 calories left? I didn't know honey had so many calories. Bravelute, worry about yourself. You Drive!!

So I thought about it, and added frozen banana to my yogurt snack instead. I'm driving, and being reminded I must be mindful about the things I do without thinking, just because i always do it that way.

I think I'll be much more prepared for maintenance if I start questioning my motives. If I have some good reasons for my choices, then great. If not, then I need to develop a better action plan.

And just in case anyone is worrying about my state of mind, I don't think I have a piece of talking shredded wheat riding on my shoulder. Really.

Do you? If you did, what would that little guy make you pause and notice about what you are doing with your choices?

  
  Member Comments About This Blog Post:

LESLIELENORE 4/28/2013 6:41PM

    Mine would tell me to take a day off every now and then.

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NELLIEH1 4/28/2013 5:11PM

    Just right! Thanks for sharing these! (we don't have TV, so miss the commercials) And you are so correct about maintenance. Now is the habit formation time. emoticon emoticon You are doing it!!

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AUGUSTDRAGON 4/28/2013 4:17PM

    emoticon

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L*I*T*A* 4/28/2013 11:31AM

    emoticon

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CHRISTINASP 4/28/2013 8:21AM

    I don't know what it'd say if I had one - I've been trying to banish wheat from my life! lol
But it would probably tell me to rest and relax (more).

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DWSCHUYLER 4/28/2013 7:46AM

    "...good reasons for my choices..." That's needs to become a mantra. I have staff development tomorrow and they are feeding us box lunches with little subs, potato chips, and usually a piece of fruit. Not so interesting, you might think, but friends of mine own a restaurant and are catering this, so I know the roll will be homemade. I have gone back and forth last week trying to decide whether to bring my own lunch or eat the box lunch like everyone else. It will now be my own lunch. Decided, thanks to you! A good reason for my choice. emoticon

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PATRICIAAK 4/28/2013 2:04AM

    What's the difference between the shredded wheat, Jiminy Cricket or good, old-fashioned conscience?

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LINDAF49 4/28/2013 12:48AM

    I can really relate to your little shedded wheat sized man...
I have a teddy bear that was my masscot on my last challenge and he is NOT little! I also have a little Yorkie figurine that supervises my elliptical time and goes in my pockets when I walk outside and counts my laps in the "in house timered walks" So visuals, or little people that talk to me or I talk to are just fine in my world.

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NELLIEC 4/28/2013 12:44AM

    While I do eat those mini-wheats, I think the voice that keeps me doing things better for my health may be God's voice, since He does have more things for me to do so I better be as healthy as I can be. But that little guy does look cute!

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MARILYNROBERT 4/28/2013 12:17AM

    I shredded wheat. Now I'm always going to think of you when I eat it.

You are practicing mindfulness and that's a very good thing!

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ANGEL1066 4/27/2013 10:52PM

    I may try to borrow him occasionally.

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I guess I'm done updating myself

Wednesday, April 24, 2013

I seem to be just old fashioned enough to take my time deciding if the newest smart phone will benefit me or the advertisers more. (the same applies to ANY new gadget.) And by the time I decide it might benefit me and perhaps I would be able to figure it out enough to actually have it benefit me, the next gotta-have gizmo appears and the cycle of research and decision making ramps up.

If I were the crow in Wallahalla's blog 4/23/13, that prompted this response, I wouldn't meet my calorie burn for the day because I would never figure out how to suck it up the new fangled way.

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5333055


Yes, I suppose I'm done updating myself. But I don't feel deprived either.
I DO hope I'll be able to figure out the next computer I have to purchase when this one finally dies. Maybe I'll go first.

  
  Member Comments About This Blog Post:

BOPPY_ 4/26/2013 12:30PM

    Yo, BL,

You made the Big Time -- featured blog, and a darned good one/won! emoticon

Lee emoticon

Comment edited on: 4/26/2013 12:31:04 PM

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POPSY190 4/25/2013 3:37AM

    Feel the same!

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L*I*T*A* 4/25/2013 12:12AM

    am not too tech savy as yet.........


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PATRICIAAK 4/24/2013 5:56PM

    I'm old fashioned enough that I don't tweet and only message when absolutely necessary. However, I'm practical enough to realize that we are past the days of getting the news via the newspaper so I do tackle what if necessary of the new technology, albeit, kicking and screaming.

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LESLIELENORE 4/24/2013 5:50PM

    My computer is smarter than I am!

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DWSCHUYLER 4/24/2013 4:11PM

    Funny, I love my IPad and I'm still trying to figure it out, but my phone is really old. When my son is home, he keeps trying to tempt me by saying that it won't cost me anything. I don't need anything else. It works and I can text what little I need too. I have no intention of trying to use the Internet on such a small screen! I'm good! Love your take on it!

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LALMEIDA 4/24/2013 3:55PM

  I finally got an Ipod and I am having enough trouble figuring that out. emoticon

I don't bother with half the stuff technology has given us. I am fine with what I already have.

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BLUEROSE73 4/24/2013 3:42PM

    Some of the new technology all seems like it's just too much. I still don't like ABS or park assist on cars. I figure you should learn how to drive on ice and how to parallel park properly. That's just me I guess.

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MARILYNROBERT 4/24/2013 2:48PM

    I finally got a Smartphone a few months ago and I learned how to use it while I waited for my husband to get out of shoulder surgery. Sure came in handy when he had complications that day and I actually had to use the internet on it to deal with some business (60 miles from home and in the middle of the night).

Having said that, I still am constantly accidentally turning off the volume, turning the phone off, hanging up on people, and making other mistakes. emoticon emoticon My Smartphone does a good job of making me feel dumb.

P.S. I'd never sent a text until I gto this smartphone...and I'd much rather use a 19 inch computer monitor screen than use a little screen. emoticon

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