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DAY 23 ~ Saturday

Sunday, February 28, 2010

This was Day 23 getting very close now to the countdown and finale.

Saturdays are study day with my grandchildren...two gd and I went to study usually in a coffee shop but today in a restaurant and had dinner together. Dangerous spot to study I hear you say. Well, yes it is. Restaurants are not noted for their catering to those who want low fat, low carbs, low sodium, high in fresh veggies and fruits. I settled for a Caesar salmon salad and coffee. We picked up a nutritional menu supplement which told us what we had just eaten. (I hear that in our state it soon will be law to supply this on the menu).
Josie chose to have Classic Pot Roast & Country Vegetables which was 1530 calories, 28 Sat Fat and 3070 Sodium! (81 carbs).
Adelaide chose Country Fried Steak Dinner at 870 calories 4.5 Sat Fat and 2470 Sodium. (80 carbs).
My Caesar Salmon was 890 calories, 17 Sat Fat with 1410 Sodium!! (21 carbs).
I can see why the nutrition information needs to come with the menu. What really amazes me is the amount of sodium which is one thing I need to cut back on. I would like to say that we wore off our dinner by using our brains. Not so.

Okay, I must tell you that Friday was somewhat over my calorie goal.
My excercise was also lacking. But my knowledge level went very high. emoticon By the time I got home I was too tired to do my LS DVD... another reason to do excercise early in the day. This excercise of blogging has proved invaluable.





Josie & Adelaide at our normal spot in the coffee shop after we study the Bible there is some time to play a game like chess or Skippo. Guess who is winning?

  
  Member Comments About This Blog Post:

PARAEAST 3/1/2010 8:35PM

    Elaine
You are so right about the sodium. Some times there is so much sodium I think you might as well just eat salt. So good of you to get to enjoy your grand children. Sounds like you had a great day and I love the pictures!!

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LITTLEFARMMOMMA 2/28/2010 7:30PM

    I just think this is so awesome! emoticonElaine!!!

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DAY 22 ~ Friday

Sunday, February 28, 2010

CUT & BURN

"IT'S A SIMPLE TRUTH: THE CALORIES WE SWALLOW MUST BE BURNED OR WE WILL WEAR THEM." ~TOPS' Lifestyle Guide ~ The choice is mine (Revised edition).

Many fad diets try their best to make you believe that cutting out one nutrient or overloading on another will help you lose weight. When it comes down to successful weight loss and maintenance, however, it's calories that count.

We probably hear or think about the word "calorie" multiple times a day, but what exactly is a calorie? Calories are units of energy that come from the breakdown of food in the body. Only carbohydrates, proteins, fats, and alcohol generate calories. Regardless of where they come from, the calories we consume are either used for physical energy or stored as fat.

One pound of fat equals 3,500 calories. What does this mean to you? Well, if you cut 500 clories ou of your current food intake every day, a weight loss of about one pound may be expected after seven days (one pound of fat = 3,500 calories).

If I am reading correctly, what it takes to lose a pound...500 calories so in my case if I reduce my calories by that amount it will be about 1100 to 1200 per day. I guess we all have to find that magic formula for our lifestyle and bodies.

First to do this, the assignment is to write down everything - yes, I write everything I eat or drink. (check) If I don't exercise one day , write it down why not and what I did instead. (check)

Next, once I have recorded all food and exercise for one week, it's time to analyze and see where I could make adjustments. For example, perhaps I typically have a sandwich at lunch. A simple way to cut 100 calories is to make the sandwich with one slice of bread instead of two. Or, maybe I watch TV at the end of the day. Why not spend just 10 minutes of my TV time using an exercise DVD? Take a look at the following list of ways to cut 100 calories and ways to burn 100 calories. I will use these suggestions to help me.

WAYS TO CUT 100 CALORIES.
. Leave the one Tblsp of butter off of bread.
. Make my sandwich without the slice of cheese.
. Instead of tortilla chips, try dipping fresh vegetables in salsa for a snack.
. Use only one slice of bread to make my sandwich.
. Replace my morning 12 oz skim milk latte with tea.
. Spread my toast with one Tblsp of peanut butter instead of two.
. Instead of one Tblsp of mayonnaise use mustard.
. Opt for grilled chicken over breaded or fried.
. Top my vanilla ice cream dessert with fresh strawberries or blueberries instead of chocolate syrup.
. Downsize my cereal bowl and use skim milk instead of whole milk.
. Have my salad without the croutons and cheese.
. Instead of one ounce of ptotato chips with my sandwich, choose one cup of light, vegetable soup. (low sodium)
. Skip the cream and sugar and have coffee black.
. Leave four bites on my plate.


I do excercise of 30 minutes a day and sometimes more when on the treadmill...so another option is to pump up the minutes. I know a 1 mile walk is 20 minutes and worth 100 calories...or a 25 minute leisurely bike ride at 100 calories, jog in place for 10 minutes is 100 calories, water aerobics for 20 minutes is 100 calories & DVD with LS for 3o min is 2 miles so 200 calories.

WAYS TO BURN 100 CALORIES.

Please note that these are only estimates and that they will vary depending on a number of factors including gender, weight, and intensity of activity.
. Take a 25 minute leisurely bike ride around the neighborhood.
. Vacuum and scrub floors for 25 minutes.
. Dance for 15-20 minutes.
. Complete 25 minutes of band excercises.
. Execute chair exercises for 25 minutes .
. Jog at 5 miles per hour for 10 minutes.
. Wash your car for 25-30 minutes.
. Climb up and down stairs for 15 minutes.
. Follow a step aerobics DVD for 10 minutes.
. Try water aerobics for 20 minutes.
. Water walk...for 20 minutes.
. Shoot some hoops with your family for 20 minutes.
. Perform 20 minutes of calisthenics.


So, there are my options; cut back calories or burn more calories!! Cut back to 1133, for 300 calories LESS PER DAY & do 200 more in excercise which be calories burned. This will equal a 1 pound loss... THIS IS PER WEEK. At all cost, KEEP IT FUN!!!!!

Stayed within my caloric range and studied Bible with my GD so my excercise was a spiritual one. I wore my pedometer and it said I walked ......
Drank my water....and am going to sleep on time.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

LINDA25427 2/28/2010 8:49AM

    Elaine you are doing great .So now you are on day 24 and still going strong . emoticon emoticon emoticon emoticon
Hope you have a great day . God bless. emoticon emoticon

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LITTLEFARMMOMMA 2/28/2010 8:04AM

    Elaine, I enjoyed reading your blog... you have some great ideas!!! emoticon emoticon emoticon emoticon

p.s. I love it that you did Bible study with your GD!

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DAY 21 ~ Thursday

Friday, February 26, 2010


My Princess TURNED SGT MIA, watching me &, keeping an eagle eye on
what I am doing/eating/excercise/cleaning/declutter.

emoticonI am sad, irritated, but determined because my efforts this week did not result in a loss. I need some fine tuning.

emoticonTime to set some new goals..my calories were in the 1500, 1400, 1300, which proves to be too high for me.
Next week I will keep them in the 1000 to 1200 calories....
A STREAK....!!!

Oh, and did I say water? Lots of water and than some more water. I am trying a new trick and putting lemon juice in my water.

emoticonMore walking...CONSISTENCY!!!

emoticon Some treadmill & emoticonnew workout DVD.

emoticon Maybe I will change it up and do some swimming.

I see the advantage of this blogging for 28 days...I can see the errors or my ways and am forced to look me in the eye and shape up. Like Spark Guy says, be my own coach, my own cheerleader, be accountable to me. I will not let this small gain get me down!!! I am FOCUSED!!!

emoticon emoticon emoticon emoticon emoticon YEAH!! HURRAY!!
I AM GOING ALL OUT FOR HEALTHY ME!!

Thanks for reading my Day 21 Blog!! Only seven blogs left to make 28 days.
COUNT DOWN OF 60 DAYS TO THE END OF APRIL...GOAL OF 18 POUNDS GONE.

  
  Member Comments About This Blog Post:

GRANDMANANCY 2/26/2010 2:20PM

    You are doing great Elaine!!!! and I am so glad to see that Mia is doing her sgt. job and taking your ehalth seriously!!!!

Love ya!

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FIDDLER4JESUS 2/26/2010 12:09PM

    Elaine,WE ALL ARE YOUR cheerleaders!
emoticon emoticonWE ARE HERE FOR A PURPOSE AND

GOD WILL PERFECT THAT WHICH CONCERNETH YOU! emoticon emoticon

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LITTLEFARMMOMMA 2/26/2010 11:03AM

    oops! Delete this double!

Comment edited on: 2/26/2010 11:08:16 AM

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LITTLEFARMMOMMA 2/26/2010 11:03AM

    emoticon emoticonYou WILL do it, too! I was stuck on 185 for THREE WEEKS until this morning! 182 was a sight to behold since it's the lowest since the pregnancy of my 19 year old!!! I read something about calories being TOO low, so be careful you don't make your body think you're starving! I'm sure glad you're my emoticon emoticonLori

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DAY 20 ~ Wednesday

Wednesday, February 24, 2010

Those cravings hit yesterday & today so I went to the Spark Guy.

As Mr.Chris Downie wrote in The Spark a chapter on Goals Dreams & Deadlines under Cornerstone:FOCUS (pg 18 and on) to start small and be consitent. Daily & weekly goals kept him on track and allowed him to launch immediately on to the path to his new healthy future. Completing them is supposed to give continuous satisfaction and motivaiton to fuel the journey. Keeping in mind to fit everything into my normal daily lifestyle.

Start with long term goals and two action steps:
1. A countdown of 730 days, which would motivate me

2. A "streak", a sustained positive activity that would get me started - in my case, 10 minutes of fitness every day, usually in the morning.

emoticon

The important thing is to start where you are right now, and keep moving in the direction you want to go. When you take responsibility for becoming your own best friend, supporter, and coach, a whole new world of possibilities will open up for you.
emoticon emoticon

Today:
I did the car thing where I returned to the garage with the same type problem that they fixed previously ... needs another part.
emoticon emoticon

Healthy oatmeal/raisins/br sugar & 2% milk = breakfast
salad of romaine, peppers, carrots, dried cranberries, sliced almonds, low fat dressing = lunch
barbeque chicken wings,celery = dinner
100 calorie popcorn = snack

emoticon emoticon emoticon emoticon emoticon1523 cal

emoticon8 glasses

emoticon emoticon emoticon 30 min walking inside due to the weather.
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  Member Comments About This Blog Post:

PARAEAST 2/24/2010 6:38PM

    Elaine
I find the goals are good too. I am hoping to do a 5K 3/6 my first with some co workers. We will probably walk, though I hope to run some. One of my long time goals is to run a 5K. I'm not sure how long that will take but it's too cold to run and snowy here. Snow is espcially on the sidewalks where I would run.
Sounds like Spark and Chris helped you today.
He sure gives some good advice. Thank you for your blog.

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DAY 19 ~ Tuesday

Wednesday, February 24, 2010



FOOTPRINTS IN THE SAND
One night a man had a dream.
He dreamed he was walking along the beach with the LORD.
Across the sky flashed scenes of his life.
For each scene,he noticed 2 sets of footprints
in the sand;one belonged to him and the other to the LORD.

When the last scene of his life flashed before him,
he looked back at the footprints in the sand.
He noticed that many times along the path of his
life there was only one set of footprints.
He also noticed that it happened at the very
lowest and saddest times of his life.

This really bothered him and he questioned the
LORD about it."LORD,YOU said that once I decided to
follow YOU,You'd walk with me all the way.But I have
noticed that during the most troublesome times of my life,there is only one set of footprints.
I don't understand why when I needed YOU most YOU
would leave me."

The LORD replied,"My precious,precious child,
I love you and I would never leave you.During your times of trial and suffering,when you see only one set of footprints,it was then that I carried you!"

This reminds me of the verse about the Lord Jesus looking for that one lamb and picking it up when it was lost. Oh,how He really cares for us!This is found in Luke 15:4-7
"He will never leave us nor forsake us!"Hebrews 13:5, one of my favorite verse.

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Thought ~ "When we do the best that we can, we never know what miracle is wrought in our life, or in the life of another." ~ Helen Keller

That said, I did the best I could for Tuesday, February 23, 2010!!

I am studying about the Holy Spirit. He is the third person of the Trinity...and a gift to you and me sent by God the Father when Jesus ascended. Jesus said he promised to send another Counselor, Comforter, Teacher, Reminder to the desciples (those who have believed and are in obedience to God). John 14:15-31
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My efforts to declutter paid off today (with much prayer) as I completed my tax preperation and filed. Praise God!!
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My walking came in at my indoor walking place due to overcast with a promise of rain....30 minutes worth.
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Eating a well rounded gourmet of healthy foods produced energy for the day with 8 veggies & fruits, protein in the form of turkey bacon, egg, egg whites,soy & chicken. Carbs limited to the healthy kind. 1505 Calories (over my new 1000-1399 goal).
emoticon emoticon

Water drank ~ eight glasses.
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Slept like a baby for 7 hours.
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All in all it was a fantastic day!!! Taxes done...veggies & fruit eaten...water in...healthy excercise.
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  Member Comments About This Blog Post:

LINDA25427 2/24/2010 5:26PM

    Love the pictures Elaine .Foot print's in the sand is one of my favorites, thanks for sharing .You are doing a fantastic job . God bless. emoticon emoticon

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LITTLEFARMMOMMA 2/24/2010 4:43PM

    Very nice blog!!!! I really loved this quote!
"When we do the best that we can, we never know what miracle is wrought in our life, or in the life of another." ~ Helen Keller

Thank you for sharing it! emoticonLori

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