Monday, August 06, 2012
Still working on my Spark restart. Finished stage one, Fast Break. Working on Stage two now, Healthy Diet Habits. I'm concentrating on portion sizes, a problem of mine. I'm checking serving sizes on packages and measuring to be sure. I make note of how a serving size looks on a plate or in a bowl.
Stage 2 Plan -
Use smaller plates
Read labels for serving sizes
MEASURE for accuracy
5 freggie servings daily
At least 8 glasses water daily
Eat only when hungry
My Mom was here for the weekend. She's doing great ! She's almost halfway thru her radiation treatments with no adverse effects. No fatigue, a little tired but that's all. She's still swimming 3 times a week, a mile each time. (she's 82 !) The doc was not sure she should because the radiation irritates the skin, so does the chlorine in the pool. They're keeping a close watch on her skin, so far so good. Just a little pink but no irritation. She loves to swim so I hope she can keep going, I know how much she'd miss it.
Sunday, July 15, 2012
I came across my original food journals the other day from 2007-2008 when I first started Spark and began my weight loss journey. I looked through them and was struck by how my food choices changed over the months. I saw how I tried foods I hadn't before and began experimenting with recipes, changing ingredients to make them healthier. Somewhere along the line I began eating more fruits and especially veggies, and stopped eating beef altogether. I took the time to measure and was very aware of portions. The weight came off slowly but steadily. Even when I hit a lengthy plateau summer of '07 I kept at it. This was the first time I ever succeeded at weight loss.
After looking over those old food journals I decided that I need a refresher course and yesterday I restarted my Spark program, deleting all my old goals, etc, and putting in new ones. I think I've been in a rut and need to shake things up. I've redone the program before but never from scratch like this.
Food Journal - calories - Spark says 1200-1550 but I think that's too much for me since I'm limited exercise wise, so I'm sticking with 1200-1400
Measure everything for now - I need a refresher on proper portions, I think I tend to over estimate
I've been focused on making sure I get lots of freggies in, to the point where sometimes I add too much to some meals, especially lunches, in order to get my servings in. I'm going to stop doing that.
Exercise - continue as I have been - cardio 6-7 times/week and strength 2-3 times/week
Monday, July 09, 2012
Still having mixed results getting back on track. Had some issues with my knee that lasted over 2 weeks (pain, stiffness, unable to bend). Couldn't do my regular exercise, which really threw me off. Being an emotional eater I overindulged, especially on sweets. GRRRRRR
The knee is doing a lot better now, still some stiffness and minor pain, but I'm getting back to regular exercise now. I was able to do my ABBA walk with stairs this morning for the first time in over 2 weeks. Felt good.
Fruits/Veggies - still doing great
Sweets - today's goal is no sweets
Snacks - planning on yogurt this afternoon, probably a single serve peach crisp for dessert after dinner
Portions - going back to measuring for a while, as a refresher
Thinking positive - still working on that
Exercise - ABBA walk with a total of 12 stair climbs this morning; pool this afternoon for laps and a pool walk
Plan - food journal, measure portions for now, thinking about restarting Spark Diet as a refresher course
My Mom starts her radiation tomorrow. She's in good spirits and feeling really positive. The medical oncologist went over all the tests she's had done, including the path reports. Everything is clear, no spread, really good news. She got the OK to continue her swimming while undergoing treatments but has to keep close watch on her skin for any problems. She goes for daily treatments for 6 weeks so they'll be checking her skin also.
Wednesday, June 13, 2012
I weighed in this morning - 6 pounds above my upper limit. I can blame that on the old eating habits I picked up again.
My Get My Spark Back Plan
Really work at thinking positive. Smile more. Try not to obsess about stuff.
Regular "Me" time.
More fruits and veggies, whole grains
Sweets only when were with company and then limit portions
Choose healthy snacks and watch portions
Watch the salty snacks pretzels, potato chips portions !
Watch portions !
Cardio - Wii walk, ABBA walk, elliptical - mix it up - 4 times/week
Strength - start to add it back in - 2 times/week
Try circuits - 1-2" elliptical then 1-3 strength exercises and repeat - try 20-30" total
I restarted my food journal on Saturday, have done pretty good these past 4 days -
stayed in my calorie range, increased my fruits/veggies to at least 6 servings a day, no sweets at all - Greek yogurt for dessert. I did have some pretzels one day and potato chips another but limited my portions.
Today will be a planned off program day. We're headed to my Mom's this afternoon for dinner. She wants hoagies or cheesesteaks. MY PLAN - I'll make the heathiest choice I can, definitely not a cheesesteak, used to love them but I don't eat beef anymore. Hopefully the deli makes small hoagies or sandwiches. If not I'll eat half and take the rest home, or leave it there for Mom. I'm bringing the dessert, a peach pie. I'll have one piece and leave the rest there. I'm going to get my exercise done before we leave since I know I won't be able to do it later. It's a long ride, an hour there and an hour back and I don't do well with long car rides. Painful.
That's my plan and I'm sticking to it.
Get An Email Alert Each Time FELINA Posts