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Need Newsletter Subjects

Thursday, March 21, 2013

I'm going to be getting my email newsletter going soon and am making a list of subjects that people want to read about so I'm going to my awesome Spark friends and Spark community for suggestions. List what sort of weight loss/health and wellness subjects or questions you would have so I can compile ideas for upcoming newsletters. Here are a few subjects I have so far:

Ways to start liking vegetables (I'm a sort of reformed veggie hater myself!)
5 small steps to start your weight loss journey (tips on how to get started without getting overwhelmed)
Ways to bust a plateau (I'm the queen of the monster plateau of 2 years that I FINALLY broke recently)
Healthy snack recipes (such as granola bars, etc. that you can make naturally at home)

What else can you all think of? DISCUSS! :)

  
  Member Comments About This Blog Post:

OHMEMEME 4/11/2013 10:24PM

    Planning for maintainance from the beginning...lifestyle changes without short-changing yourself.

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LILYPAD12311 3/24/2013 1:32PM

    How to avoid the yo-yo cycle and how to get out of it once you have entered that cycle.

Snacking is my weakness,,,, so maybe plan on making healthy snacks

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KNH771 3/22/2013 2:03PM

    -Ways to build consistency/healthy habits
-Healthy recipe substitutions
-Surviving parties and events without overeating
-healthy ways to manage stress
-workout playlists
-unusual workout activities
-exercise trends
-links to work by other bloggers/writers/trainers/nutrition
ists you like


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ATTACKFATCAT 3/22/2013 11:41AM

    - Setting attainable goals (both scale related and non-scale related)
- Rewarding yourself when you reach those goals (non-food)
- The importance of rest/recovery after workouts
- Having a food plan that doesn't set you up for failure (freezing/batch cooking, prepping snacks ahead of time, checking restaurant nutrition info online, etc.)

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CELIAMINER 3/22/2013 1:03AM

    Chris, I'd like to learn how to like exercise. Except for walking and ST, I really don't like exercise.

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YOUNGNSMYLIE 3/21/2013 10:42PM

    What exercises you can do when you are short on time and supplies? I used to have tons of excuses, like "oh, 10 minutes isn't going to do anything for me" (But you can burn 80+ calories in 10 minutes if you work at it) or "I don't have any weights, so I can't strength train."

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GETSTRONGRRR 3/21/2013 10:33PM

    Hmmmm....OK, I'm assuming this is for a client list, mostly folks new to it

- Balancing the Big 3; Nutrition, Cardio, & ST
- How to handle set-backs
- The importance of NSVs...what to look for when the scale doesn't move


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Rough Week - Warning - Rant Coming

Thursday, March 14, 2013

This week has been rough. My mom has been in the hospital for two weeks as of yesterday and she's been very sick with MRSA pneumonia, which is a bacteria that is resistant to many antibiotics. She was in ICU for 4 days and has been having nightmares from her MS because they stopped her MS meds so her immune system can fight the pneumonia. Long story short, she's finally almost ready to be discharged to the rehab place. She was in the hospital in January and went to rehab for 4 weeks. She was about to go home when the cough and fever started. She ended up testing positive for influenza B and then wound up in the hospital with the pneumonia.

Last weekend was rough for her. She had to have the nurse call us at 2:30 Saturday morning to come to the hospital because she was afraid to go to sleep. Turns out her oxygen level was low and when they increased the level she was better. She has been improving every day but we spent the better part of the short weekend with her making sure she was ok.

Yesterday they found increasing fluid around her lungs so they had to have it removed. She's still stable but still needing oxygen. I don't know how long she'll be back at the rehab place, but I suspect it will be at least another month. The poor thing hasn't been home since January 15th!

So needless to say, it's been very stressful lately. At work, it's been crazy because a coworker has been out (except for a couple short days a week the past 4 weeks) since the beginning of December and we have a pool person stepping up and working her hours. We are very lucky to have her and I am very thankful! But that's another stress. There just seemed to be very complicated issues for all of our patients the past two days and I'm exhausted!

Now the kids are annoying the heck out of me because they won't go to SLEEP! UGH!

CALGON TAKE ME AWAY!!!!!!

Thank God it's my 4 day weekend! I totally need it!

Now to end on the good news: since I've ben eating only three larger meals a day and maybe a tiny snack, cut out most wheat and given up sweets for Lent, I've lost 7 pounds! WOO HOO!

I hope everyone else is doing better than I am!

  
  Member Comments About This Blog Post:

LILYPAD12311 3/24/2013 1:29PM

    Many, many, many HUGS! emoticon My best friend has MS and I know what a struggle it is ,,,, worst when they can't take their meds,,,, your mom is in my prayers,,,,, stay steady girl! You are pretty amazing emoticon

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YOUNGNSMYLIE 3/19/2013 7:47PM

    It's so stressful when a family member is sick. I'm sorry to hear about your mom and I hope she is doing better. MRSA is nothing to mess with, my grandparents contracted it during recent hospital visits. Just hearing about them struggle with the recurring infection was tough, and I can only imagine what it has been like for you. Take care and keep up with the good work! emoticon

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1HOTMAMA2BE 3/18/2013 4:12PM

    I just read about your mom. I'm so sorry. Remember...my mom has had MS since 1986 and she is in a skilled nursing facility. She was in the hospital the first of February with Influenza A and a UTI. They, too, were worried about pneumonia which she has had three times. Our moms sound very similar. I am here for you because I know it's rough. Hang in there. Hollar if you need an ear! Take care of YOU! Congrats on the 7 lbs. Not the way to lose it, but I'd take it as well!
emoticon

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KNH771 3/18/2013 12:19PM

    emoticon You've had some extended stress! Prayers for you and your family... and great work on the weight loss in the midst of the difficulties.

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HDHAWK 3/17/2013 2:58PM

    We went through this same situation for over 4 months with my MIL. It's very stressful. I hope your mom is home soon.

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TERRY0217 3/17/2013 11:37AM

    I know exactly how you feel! I went through the same thing last year with my mom..and...I work in a nursing home,rehab center, so, I see alot of this...
my best piece of advice for you is...make sure you take care of yourself too...we put all our energies into taking care of others and we run ourselves down...mom is being taken care of...if you have family in the close..take turns to take time for yourself...you then be better able to care for mom.
my prayers are with you... emoticon emoticon

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NEEDBU66 3/16/2013 6:17PM

    Hope your mom is on the mend for good. That's a lot to deal with. Kids and the job, too. Congrats on the weight loss!!!

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WORKNPROGRESS49 3/16/2013 4:37PM

    emoticon emoticon and more emoticon
emoticon on your emoticon weight loss!!!!

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ROCKMAN6797 3/16/2013 3:58PM

    emoticon

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ROCKMAN6797 3/16/2013 3:58PM

    emoticon

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SCOUTMOM715 3/16/2013 11:00AM

    I hope your mom is feeling better soon!! I know this may be hard, but don't forget to take care of you too!! On a good note "YAY" on the 7 lbs lost!! emoticon emoticon

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COMPUCATHY 3/15/2013 7:17PM

    Yikes! When it rains, it pours! Bless your heart! Hope things are starting to look up! Hang in there! Keep up the good work! Thanks for the encouragement! Spark on! emoticon emoticon

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KIMBERLY19732 3/15/2013 12:33PM

    emoticon

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ATTACKFATCAT 3/15/2013 12:26PM

    Wow, sounds like you've been dealing with a lot. I'm glad to hear your mom is doing better and I hope she continues to improve. But in the midst of all that stress, you still have managed to stick with your plan and have lost weight. That's FANTASTIC!

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VLL723 3/15/2013 9:22AM

    Wow! That is a lot of stress. Hang in there!

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ADELCASALE 3/15/2013 6:52AM

    Hoping that you get relief soon from all that is going on! emoticon

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ADVENTURESEEKER 3/15/2013 2:49AM

    Yaye for the weight loss!
emoticon for your mom.

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MSHEL7 3/15/2013 12:57AM

    What a wonderful weight loss. That is great. emoticon

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CELIAMINER 3/15/2013 12:19AM

    emoticon on the fantastic weight loss, Chris! Sorry about all the stress and setbacks lately, but it's good to know you feel comfortable enough to rant here.

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THEMANSLAYER 3/14/2013 11:13PM

  Congrats on your weight loss and hope your mom gets better.

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I RAN for more than 2 minutes!

Friday, March 08, 2013

Once in a while I've been doing run/walk intervals on the treadmill. I would walk for 5 minutes to warm up and then run for 2 minutes, walk for 2 minutes until I was done. Last week I actually ran 8 minutes straight to Bon Jovi's "Runaway," which is the only song that I really get the urge to run to! I saw my trainer at the gym and told him (since I was so proud of myself) and he said it's all in the mind.

So today I decided to run for as long as I could without stopping. It ended up being 4 minutes so I figured I would run for 4 minutes and then walk for 2 minutes. I did that for a while and then near the end I ran for 8 minutes again (To "Runaway" of course!) I finished in 44:12, which is my best time yet! I even thought I might actually sign up for a 5K. Who knew? WOO HOO!

Now I'm sore. But it was worth it. Yay me! :)

  
  Member Comments About This Blog Post:

KNH771 3/14/2013 7:31PM

    Congrats! That's awesome. Now that you KNOW you can do it, there will be no holding you back!

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LILYPAD12311 3/12/2013 1:21AM

    Way to go girl!!! Fantastic ........ Woo Hoo!!! emoticon

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ROCKINMOM77 3/11/2013 3:25PM

    Way To Go Chris!!!! emoticon

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1HOTMAMA2BE 3/11/2013 9:25AM

    Great job! I started running by just going to the next corner and then until I couldn't do it anymore. As time went on, so did I. I love to hear about your progress! Keep it up! emoticon

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SCOUTMOM715 3/10/2013 5:00PM

    Fantastic Chris!!! emoticon emoticon

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GETFIT2LIVE 3/10/2013 11:00AM

    Awesome job! About 90% of running is mental--conquering that frees you to just enjoy what you're doing. Do find a 5K that looks like fun or supports a cause you believe in, then just go have fun doing it, whether you aim to run all, a lot, or a little of it. WOO HOO for you!

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PURPLE180 3/9/2013 2:27PM

    emoticon job. It really is mind over matter. emoticon

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MSHEL7 3/9/2013 12:47PM

    emoticon emoticon

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LADYBUG546 3/9/2013 12:01PM

    awesome

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MADTHENURSE 3/9/2013 8:59AM

    That's great!!! Keep it up - build that stamina!!! You can do it!!!

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HOLLYS_NEW_LIFE 3/9/2013 8:17AM

    emoticon emoticon emoticon

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ROCKMAN6797 3/9/2013 8:14AM

    emoticon

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LITTLEGUYSMOM1 3/9/2013 8:07AM

    emoticon emoticon emoticon

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WINNIE1978 3/9/2013 8:04AM

    emoticon emoticon emoticon

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SCHECK5 3/9/2013 7:46AM

    emoticon

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ADVENTURESEEKER 3/9/2013 1:24AM

    Way to go!!!

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VIXSTERLU 3/9/2013 1:00AM

    Very cool!!! Way to go! Running is totally mental! I am still learning this. 44 min is great :)

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PEZMOM1 3/9/2013 12:37AM

    emoticon

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GETSTRONGRRR 3/9/2013 12:11AM

    Congrats!!! A great accomplishment!

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FITWITHIN 3/8/2013 11:31PM

    emoticon emoticon emoticon

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Ayurvedic Experiment Day Two Results

Monday, February 18, 2013

I did a little better today but still needed two snacks although they are a lot smaller. The only reason I needed the first snack was because I did a workout at 9 a.m. and had breakfast at 6:30 a.m. so I needed something after my workout to tide me over until lunch. Most of the time I do my workout right before dinner so it shouldn't be a problem the rest of the week. AND, I am much closer to my calories for they day than I have been in weeks! Woo hoo! Here are the details:

Breakfast:
Smoothie made with Shakeology chocolate vegan mix, PB2 powdered peanut butter, almond milk, 1 cup tropical fruit medley and 1/4 of a small frozen banana. I added 1 tbsp. of chia seeds soaked in water to add more substance and it was really good. Added a Chobani passion fruit green yogurt and I was good to go.

After my workout I made a small smoothie with 1 cup of water, 1 scoop protein powder (1/2 of a serving) and 1 cup tropical fruit medley again.

Lunch:
Smaller salad than normal made with arugula, spinach and red leaf lettuce, grape tomatoes, 1 tbsp. sunflower seeds, a little shredded carrot and some organic French dressing made without sugar and with only healthy oils. Also had some leftover turkey chili with a little reduced fat colby jack cheese and a little Chobani Bite (coffee with dark chocolate pieces) to top it off.

Dinner:
Made roasted broccoli, onion and red peppers with a little garlic and olive oil, salt and pepper. They were DELICIOUS! I also made Quinoa Pilaf with quinoa, ground turkey, celery, carrots, diced tomatoes, diced mild green chiles, chopped onion and a little parmesan cheese. Added 1/2 serving pecan nut thins.

Snack:
I was still hungry just now after dinner and taking the kids to square dancing lessons so I had the other 1/2 serving pecan nut thins and 1/2 oz. cashews. Now I'm good.

Total calories 1865. WOO HOO! Totally in range for carbs, protein and fat. I ROCK! So far so good. 'Night everyone!

  
  Member Comments About This Blog Post:

LILYPAD12311 2/27/2013 8:42PM

    Keep up the GREAT work,,,,,,, wow you are pretty discplined and determined ...... Way to go!!! emoticon

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MOMPPCL 2/27/2013 8:31AM

    Wow, sounds like a great meal plan. Love quinoa! I have such a hard time staying on track with food, mostly for lack of time to prepare everything...

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VLL723 2/19/2013 10:32AM

    Sounds like it is working out so far. Keep us posted on your progress.

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SEEINGCLEARLY53 2/19/2013 4:04AM

    very healthy choices! emoticon

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ROCKMAN6797 2/19/2013 3:18AM

    It sound as if you are making better food choices. However you make them that is a good thing!

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BERGBA7 2/19/2013 2:37AM

    Congrats! This was very healthy food! Great!
emoticon
I am still struggling with sweet treats while you left them behind!
emoticon

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GETSTRONGRRR 2/18/2013 10:21PM

    Sounds good so far....keep at it and keep posting!

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Ayurvedic Experiment Day One Results

Sunday, February 17, 2013

This morning my breakfast was a smoothie with almond milk, Shakeology chocolate vegan mix, PB2 powdered peanut butter, frozen peaches and 1/4 of a frozen banana. Then I had 1/2 cup buckwheat cereal and another 1/2 cup of almond milk with a sliced banana. That kept me full for a while.

Then I got a little hungry before the Blue and Gold dinner for cub scouts and knew there wouldn't be healthy food there so I had the other half of my chicken breast Subway sub with added red leaf lettuce, a cup of red grapes and a caramel with pineapple Chobani bite greek yogurt. We went to the dinner and I had a chicken leg, thigh and wing (fried, of course) and a little bit of mashed potato with gravy. Which I should NOT have had since it was not hungry but felt obligated to have something and for some reason it is impossible for me to NOT eat when someone else is eating. What on earth is THAT about? I did NOT have any cake since I gave up sweets for Lent. I have had a little dull headache the past two days and was really tired around 6:45 tonight so I think that is a little bit of sugar withdrawal even though I really don't eat that many sweets.

We got home around 5:30 and I was a little hungry but didn't want to snack much so I had about a tablespoon of sunflower seeds.

That held me over until about 6 p.m. when I had one serving of leftover baked spaghetti and a kiwi fruit. Was okay until about 9:00 when I had 1/2 of a serving of Pecan Nut Thins. A little over 2000 calories for the day. Too many, but not as many as I have been having lately. I'm working on it and this is still an experiment. It will take a bit to get it right.

Tomorrow I still have off work since it's my day off for this week so I can do better but the challenge will be when I have to go back to work and I'm supposed to eat my biggest meal at lunch. I'm thinking about taking leftover supper food to work for lunch and having my usual lunch salad at dinner. We'll see how it goes.

  
  Member Comments About This Blog Post:

SHIRE33 2/21/2013 10:18AM

    I bet that all this focus on eating really helps, even if you have a slip now and then. It's what keeps you on track over time that is meaningful.


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IACTA_ALEA_EST 2/19/2013 8:04AM

    That breakfast sounds great! Got to try that peanutbutter

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MISTYBLUE716 2/18/2013 5:02PM

    this sounds very interesting...

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VLL723 2/18/2013 12:09PM

    Good luck.

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CELIAMINER 2/18/2013 10:48AM

    Interesting combinations! I never heard of powdered peanut butter.

At the ashram this weekend, we had only lacto-vegetarian or vegan foods, and I found a little plain whole milk yogurt (the only milk kind they had, although they offered an almond milk "yogurt") combined with a drizzle of honey and ground flax seeds was really good. On the other hand, there was a lot of pasta with cheese/faux cheese. I'm sure I ate way more calories than I should, but I didn't track.

The one part of the weekend I took exception to, though, was the lecture on ayurveda. The lecturer told us we should eat our biggest meal at lunch, eat only three meals a day, don't snack, and don't sip water all day and especially not at mealtime. That may work for him, but I have found by trial and much error, that I need smaller "meals" or enhanced snacks, lots of water, and my main meal in the evening. Adventureseeker nailed it...it's about what works for each of us as individuals.

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GETSTRONGRRR 2/18/2013 7:36AM

    Interesting experiment....are you making adjustments in the makeup of the meals or just sticking to 3 meals with varying calories per meal?

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MADTHENURSE 2/18/2013 5:24AM

    I have trouble because I like to cook/bake for others. And, who can't taste to make sure it's ok??

Keep trying until you find what works.

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ADVENTURESEEKER 2/18/2013 1:27AM

    It's all about finding what works for you! I personally love to eat, and so having smaller meals more often satisfies that 'want to eat' without stuffing my face. I find it difficult to not eat when I'm around others who are eating as well. Especially if I'm hungry.
I think you should totally try taking your supper leftovers for lunch, and eating your lunch salad for supper and see how it goes!

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