Sunday, January 01, 2012
In 2010 when I joined SP, I was training for my first half marathon. In the process, my BMI went from obese to overweight (yeah!) and despite having caught a cold at my college reunion, I finished the event and earned my bling.
As is common with the stress of achieving a long sought after goal, I was then sick for two weeks and my exercise routine had to be put on hold.
In 2011 I did not have an event I was training for. I DID do a second half marathon, and a few other running events, including some training with the Galloway Group in Raleigh, NC. In the past few months, I have developed plantar fasciitis and had recurrences of chronic back pain that have further sidelined my activity.
The bad news - since I was not training, my exercise was inconsistent. My weight ballooned upward. Looking back over the FACTS, I gained nearly 25 pounds with even more of an increase in my body fat percentage. I wish I didn't have to admit that.
On the plus side, I AM down 7 pounds from my maximum weight.
In order to reach my personal goal weight and percent body fat, I will need to lose about 65 pounds of fat. I am going to do my best to do this. If not in twelve months, then "ultimately." It's a lifestyle, so I won't quit.
There are some more important factors in my life that give me great hope.
First, I rarely buy candy any more.
Second, I don't have sodas in my house any more. Not even the diet ones.
Third, I have started back weight training.
Fourth, I take advantage of support groups and educational offerings in the area. I participated in the Getting on Track Program through the Duke Center for Living, and will be in the Changing from Within group for January and February. The latter emphasizes mindful eating techniques.
Fifth, I am cooking more of my own meals, and not eating fast food as often. I have a garden in addition to going to the Farmer's Market and look forward to eating more natural foods and fewer processed foods from now on. I have access to cooking classes that give me new ideas and teach me techniques for preparing interesting foods.
Sixth, I am happier. This means there will be less emotional eating.
All of these changes are major lifestyle improvements that I can continue.
Just as I learned to drink skim milk instead of whole milk, I won't go back to my old habits.
These, I can maintain.
So I plan to reach my 2012 weight loss goals by the following actions:
-earn the 1000 fitness minutes trophy each month in 2012
-make the majority of my own meals at home and eat mindfully
-stay positive and express gratitude
-continue learning and using SP resources, and stay active in the SP community
My goals for 2012:
-Reach and maintain "Onederland" FOREVER.
-Achieve and maintain a BMI under 30 (no longer obese)
-Reduce my waist line to under 35 inches (as recommended for women)
-Strengthen my core so that I have less chronic back pain
-Total over 1000 miles in 2012 (walking, running, elliptical, biking, etc.)
Thanks for reading and commenting, and best wishes on your goals for this wonderful year, so full of potential!
Going for the goal!
Saturday, December 24, 2011
Enjoy with something warm to drink and may you enjoy the love of family and friends this weekend!
Thursday, December 22, 2011
I was doing some guided meditations with Davidji at Chopra.com (The Chopra Center website)
when I discovered their Daily Challenge.
I signed up. Similarly to SparkPeople, you can earn stamps and reach levels by participation and taking action steps.
If anyone is already doing this or interested in signing up, I would love to add you to my list of friends on that site. Send me a SparkMail so we can link up.
One aspect that I like and hope to improve is the WELL-BEING SCORE. It covers
-basic access (like if you have a doctor, dentist, insurance, food, and shelter)
I am on Level 1 - Planting.
The challenge for Dec. 21 is to encourage a woman to get a health check up.
So I am reminding all my female friends to see their personal physician annually,
to have regular mammograms as indicated,
and to do your breast self-exam to detect any changes or lumps.
Early detection may save your life.
If there are any other preventive tests that you are due to have, please put them on your calendar.
I know I need to schedule a colonoscopy.
Wishing you ALL good physical and mental health and the achievement of your goals in 2012.
Wednesday, December 21, 2011
it's been a while since I've blogged (you all know you earn blog points by entering a journal entry in your planner, right?).
At Duke Integrative Medicine we have a wonderful executive chef, Cate Smith. She teaches cooking classes at least twice a month. This month we covered pie crusts on day, and Thai cooking (by request of a member) on another week. Next month she plans to "surprise" us with the 5 healthiest and tastiest foods. I hope this includes spinach.
Thai food is really spicy, lots of chilis, lemongrass, garlic, fish sauce, lime juice and so forth. What I DO like about spicy food is that it helps me slow down when I eat. This is vital for mindful eating, allowing time for the body to register its fullness, and keep variety in the diet so it doesn't get boring. I have several Thai recipes, but all in all I expect I will continue to prefer going to one of our good local restaurants rather than making it myself. I do want to make more Chinese and stir fry foods at home.
Another resource here is A Southern Season store. Excellent cooking classes are also offered, with published chefs from around the country.
If you don't have classes near you, join a friend or family member in the preparation of a meal. Learn their favorite dish and keep traditions alive. Share and swap recipes. Find out what it takes to have a functioning kitchen.
So why take a cooking class?
You'd be surprised how much you can learn!
The names and flavors of foods you have not been exposed to in the past.
(I used to have to tell the grocery cashier the names of most of the vegetables I bought because we don't teach these things in elementary school!)
Proper use of knives and other kitchen tools.
Non-salt spices. 'Nuf said...
Reminder of how QUICKLY an entire meal can be prepared - less time than it takes to drive to fast food, order, and drive home! And much healthier for you!
Recipes and fresh ingredients.
A chance to sample things.
So many more reasons... so if you get the opportunity, take a class. Then put the new SparkPeople Cookbook to good use!!!
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