Monday, June 11, 2012
In about a week or two, I begin an eight-week 5% Summer Challenge to encourage living a healthy lifestyle. Our first assignment is to answer the following five questions:
1) Have you got your gym clothes, runners, water bottle, etc. ready to go?
Walking shorts or pants
Water galore (bottles and a natural thirst for tap water)
2) What is your exercise plan?
Tai Chi and various other DVDs
Various strength training reps
3) Do you know what diet you will follow? Found some recipes? Have you stocked up on the foods?
SparkPeople recommended ranges (with minimal acceptable modifications)
Continued less processed foods
Continued less enriched white flour
Continued less sugar
Emphasis on plant-based foods
Supermarket is walking distance from my home
The Farmerís Market is nearby (by car)
4) Do you know how to connect with your team mates?
Yes . . . Teddy Bears Rock! I have friends in just about all the 5% Challenge teams, so the competition is also a friendly one and I wish them all success!
5) Did you put your Summer 5% Challenge Commitment on your page?
I just updated my SparkPage with the following God-honoring goals:
FAITH: Spend 15 minutes daily in the study of Godís word, knit two or three prayer shawls with each 5% challenge (8-12 wks), and honor God by making faith an active verb.
FAMILY and FRIENDS: Spend quality time (be present) with family and friends weekly. Listen better. Contribute heartily to the weekly healthy living challenges (daily participation within very good numbers).
FOOD: Maintain a healthy BMI. Daily: Track, eat six or more freggies, drink 12+ waters, meet 4-7 recommend levels of: calories, fat, carbohydrates, protein, fiber, calcium, and sodium.
FITNESS: Track and average 60+ minutes daily. Sleep 7-9 hrs a night six days a week.
FUN: Do something fun at least three times weekly.
Youíll see that I enjoy using the lens of my camera to capture some of the joy and beauty in my life. I am richy blessed to be surrounded by vibrant people who help me walk higher in reaching my goals to be healthy in both mind and body. Today, I walked a park along the St Louis River that flows into Lake Superior prior to hearing a friendís son perform in a piano recital:
In response to updating my SparkPage in Pre-Challenge #2, Iíve updated my profile image on SparkPeople and Facebook with a recently taken Split Rock Lighthouse image:
Challenge #3 asks us to list all the reasons we want to lose weight. During this challenge, I get the pleasure of celebrating one year of goal maintenance with a healthy 22-23 BMI range. Thereís no going back! My God-honoring SparkGoals are key to maintaining this loss: ďI appeal to you therefore, brethren, and beg of you in view of [all] the mercies of God, to make a decisive dedication of your bodies [presenting all your members and faculties] as a living sacrifice, holy (devoted, consecrated) and well pleasing to God, which is your reasonable (rational, intelligent) service and spiritual worship.Ē (Romans 12:1)
May you develop and achieve your goals this summer and enjoy your journey to good health!
Wednesday, June 06, 2012
A special thank you to the 5% Challenge with the Teddy Bears and the Spring Renewal with the Inspired and Challenged by Joyce Meyer Team. Setting, tracking, and advancing diligently (with joy) helps me to stay focused in achieving the goals. Part 1 focused on how I fared in my goals of faith, family, and friends. Please join me as I show in pictures the attainment of my goals in food, fitness, and fun. Youíll see thereís a lot of overlap between them all, and that overlap is what I call balance.
FOOD: Maintain a healthy BMI. Daily: Track, eat six or more freggies, drink 12 or more waters, meet 4-7 recommend levels of: calories, fat, carbohydrates, protein, fiber, calcium, and sodium.
Dr Oz introduced me to a new recipe that Iíve already enjoyed and made twice in the last month. I tried my hand with a Food Channel Video recipe and made Kale Chips, sharing them while at a ďmovie nightĒ at church. I already miss terribly the exceptional Farmerís Market (the Northlandís market has not yet begun).
FITNESS: Track and average 60 or more minutes daily. Sleep 7-9 hours a night six days a week.
My walks bring me to places where Iím only too happy to whip out my camera. While walking the waterfront in Ft Myers with a friend, I found the most fascinating tree and promised to share a photo taken here. I also had a family of eight burrowing owls adorning my neighborhood walks. While manually picking up sea grape (platter-like) leaves, I also found a lizard sunbathing along my areca palms. While in the northland, spring is much more evident in broad leaf trees coming out and our very own apple tree blossoming
FUN: Do something fun at least three times a week. This usually shows up through some of the photos I publish on an occasional blog.
Youíll see my special version of fun with every photo I take. Iíve seen more movies in the last 10 weeks than Iíve seen in the last twenty-five years: At church, I saw Courageous, We Bought a Zoo, and War Horse, while at the Theatre more recently enjoyed Salmon Fishing in the Yemen and The Best Exotic Hotel Marigold (which happens to take place at a city I visited in 2010 -- Japur India).
Iíve never celebrated my birthday more than this year, and naturally, they all come with wonderful meals. While home for two weeks, I visited Amnicon Falls four times and brought a couple college friends to Pattison Park.
FINISH LINE THEME: Achieving Balance.
With this last weekend's weigh in, I satisfied reaching my 5-lb cushion with a total of 105 lbs lost and a 22.41 body mass index. At this time, I declare that my celebration of faith, family, friends, fitness, food, and fun are in balance. I'm fully aware it will go in and out of balance continually . . . that's life!
My next goal in sight is to maintain my goal weight for one year (July 14 anniversary date). At this time, Iíll be confirming whether or not Iíll reward myself with a Christmastime trip to Sri Lanka to visit friends and go to a friendís wedding.
Today I celebrate my 25th wedding anniversary. We plan to replace my husband's wedding band as it slipped off his hand one cold, wintry day, then have a quiet dinner together. I pray that we continue to grow in the love the Apostle Paul so wonderfully expresses in what we know as the Love Chapter (1 Corinthians 13).
These two blogs are my photo testimony to building and achieving God-honoring goals, while joining great SparkTeams that hold me accountable.
God has richly blessed me. May his favor be with you this day and always!
Monday, June 04, 2012
A special thank you to the 5% Challenge with the Teddy Bears and the Spring Renewal with the Inspired and Challenged by Joyce Meyer Team. Setting, tracking, and advancing diligently (with joy) helps me to stay focused in achieving the goals. Since I havenít blogged for a while, I hope you'll enjoy some of the many photos that represent the attainment of goals.
FAITH: Spend 15 minutes daily in the study of Godís word, knit one prayer shawl each month, and honor God by making faith an active verb.
I completed five lap robes and a prayer prayer shawls for two churches. For a third church family, I cut fleece for making mittens for the homeless. The third photo in this set is the Easter Sunrise Service at my husband's church at Wisconsin Point on Lake Superior.
FAMILY and FRIENDS: Spend quality time (be present) with family and friends weekly. Listen better.
So many wonderful times spend with family and friends. I enjoyed the company of my brother and family several times (first four photos). While in the northland, spent several days time with my Dad and cousin, and enjoyed the company of some new friends and enjoyed sharing some major campus milestones.
Come back again (in a day or two) to see my FOOD, FITNESS, and FUN goals met in pictures. And yes, in some ways, Iím having entirely too much fun! Life is good and loving other people is one of the most important things we can do in life. ďThe thief comes only in order to steal and kill and destroy. I came that they may have and enjoy life, and have it in abundance (to the full, till it overflows).Ē -- John 10:10
I hope you're finding joy and happiness in reaching your goals.
Friday, March 30, 2012
FAITH (and FUN): Spend 15 minutes daily in the study of Godís word, knit three prayer shawls with each 5% challenge (10 wks), and honor God by making faith an active verb. The cream color shawl worked on under the Tiki hut this week is now fringed and ready turn in to the church.
FAMILY and FRIENDS (and FUN): Spend quality time (be present) with family and friends weekly. Listen better. Contribute heartily to the weekly healthy living challenges (daily participation within very good numbers).
Week One: Reported the maximum while actually averaging 21 cups of water daily.
Week Two: Measured and tracked for the team three or more meals daily.
Here I am (left and working my way around the table) with my cousin, brother, and husband.
FOOD (with FAMILY and FUN): Maintain a healthy BMI. Daily: Track, eat six or more freggies, drink 12 or more waters, meet 4-7 recommend levels of: calories, fat, carbohydrates, protein, fiber, calcium, and sodium.
For this meal, my brother grilled Salmon last week while I served up some homemade pickled beets, baked sweet potatoes and two freggie (fruit and veggie) salads. Yummy!
FITNESS (and FUN): Track and average 60 or more minutes daily. Sleep 7-9 hours a night six days a week.
I know I can walk a 14-minute mile when I have to and even occasionally challenge myself to, but itís the relatively slow 30-minute mile when I get to enjoy the beauty around me that I most love. My brother and I walk the Cape Harbour yachting community, as well as the Lighthouse restaurant.
ďWhen I view and consider Your heavens, the work of Your fingers, the moon and the stars, which You have ordained and established,Ē (Psalm 8:3)
FUN (and FAMILY): Do something fun at least three times a week. I try to do something fun every day. Today, fun was enjoying the lanai while knitting, making a Lavish Bread pizza, and watching the movie Pretty Woman. It just ended . . . ďShe rescues him right back!Ē -- and the tourguide exclaims, ďKeep on dreaming!Ē . . . oh my, Iím such a wus for happy endings. For photography purposes, hereís a better photo of fun early this week while my partner and cousin oversee my brother untangling his fishing line. How many people does it take to untangle a line?
Overall, Iíd say it was a very good two weeks achieving a fine balance of maintaining a healthy BMI, reaching goals set, and enjoying the process with quality family time.
I hope you have a successful theme or two going on in your weight-loss journey.
Saturday, March 17, 2012
During the last nearly six years, I said farewell to the typical diet mentality that called for the denial of several foods. Weight Watchers (WW) encourages us to find workable solutions Ė to learn to work any food into our plan (within moderation, of course).
Some foods are hard to give up . . . and pizza is one of those foods. While I refuse to allow myself to return to the insane madness that I once called my norm, I do have a hungry-girl appetite for eating healthier, yet filling foods. This might be a good time to throw in another of my many before and after photos to remind myself of my incredible journey and I have no intention of ever going back:
Pizza is now one of several foods that Iíve learned how to work in my mealplan whether eating out or at home. While the sodium content is still a bit high, I have learned to 1) use cheese as a garnish on pizza and 2) enjoy my freggies more than the processed meats. These are two tips that have become true healthy habits (aka Living the Good Life Challenges) that I want to continue for the long haul. Itís part of my greater scheme to achieve balance.
In my earlier weight-loss days, before the onset of so many new and great flatbreads, I toasted two (high grain, low calorie) English muffins, which later became Arnold sandwich thins, topped with marinara sauce, red onion, red peppers, mushrooms, water chestnuts, and a dash of cheese and broiled for a few minutes until heated and crispy. Each slice was one old WW point while eating all four slices were only six points, a very filling supper when accompanied by a light salad or cup of soup.
I more recently have used these three favorites:
1 Ė Two low carb, high-fiber 71-calorie tortilla veggie pizzas enjoyed Oct 15, 2011 one for breakfast and one for lunch (Total: 308 calories, 12 gr fat, 26 gr carbs, 26 gr prot, 32 gr calcium, 920 salt, 28 gr fiber)
2 Ė Two 90-100 calorie Flat Out bread pizzas enjoyed Jan 6 for dinner (Total: 576 Cal, 23 fat, 59 carbs, 51 prot, 74 calcium, 2479 sodium, 24 fiber)
3 Ė The 100-calorie sheets of Josephís Flax Oat Bran and Whole Wheat Lavash Bread enjoyed for supper on March 16 (397 calories, 16 gr fat, 38 carbs, 34 gr prot, 51 calcium, 2044 sodium, 9 gr fiber.)
Ingredients in the above grouping include: 1 sheet (2 servings) Lavash bread, 1/2cup Huntís Zesty & Spicy Pasta Sauce, 1 oz Hormel Turkey Pepperoni, 2 cups fresh mushrooms, 70 gr onions, 3/4tsp crushed red pepper, 1/2tsp garlic powder, 1/4cup 2% Mexican 4-cheese blend, and 5 gr (2 tsp) Parmesan cheese. Layer ingredients, as listed. on flat bread. Bake on a pre-heated pizza pan or stone for 15 minutes at 425F. Slice and enjoy!
I've added a version of Lavish Bread Pizza to my food groupings as well as my recipe box. The recipe can be found with the following link. People looking for low-carb might go heavier on the meat and cheese.
When on holiday, I can regularly patronize my favorite Cici's Pizza Buffet and found delight when I went online to find where my best choice was: I gave up spinach alfredo/cheesy pizza for the thin crust Italiano (two slices for 190 calories). I can enjoy a veritable feast of 5 or 6 slices of pizza with tossed salad, a little chicken soup (primarily broth), and a sugar-free beverage for about 600-800 calories! WooHoo! This exceeds my sodium levels, so itís not an every-day way to eat. Iíve even learned some acceptable picks at Hungry Howies Pizza Buffet.
I no longer make a ten-freggie pizza with loads of red, yellow, and orange peppers as it makes my pizzas a little too juicy to eat with my fingers. Iím happy with meatless! Although turkey pepperoni has much fewer calories than regular pepperoni, Iím not crazy about the disadvantages that come with highly processed meats. Anything that you really cannot live without, just remember to use as a garnish (make sure your eyes can see it as your eyes are truly the window to your soul when it comes telling your tummy and brain that youíre quite satisfied)!
Now a happy, happy hungry-girl!
Whether you respond here or in a future blog, I look forward to hearing about some of your secrets to successful eating.
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