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day 7 --21 day healthy habit challenge

Sunday, June 08, 2008


day 7
SW 184.2

1. Water required 11.5 cups consumed 12 cups
2. calorie range 1200-1550 consumed 1945
3. carbs 130-200 consumed 248
4. pro range 60-127 consumed 109
5. fats 32-56 consumed 63
6. sodium 0-2300 consumed 4264
7. cardio 30 min pilates-- 10 min power sculpting with band, 10 min pilates

7. strength core: 2 sets 20 reps Twisting crunches V-Spread Toe Touch, crunches 75, Crunch/Side Bend combo, Long Arm weighted crunches,

lower: 2 sets 26 reps Lying leg curls, shoulder bridges, 2 sets 20 reps: Leg kicks, and lying adductors.
8. blog complete done
9. question: Why keep a food journal? tracking food we eat forces us to take responsibility for our food choices. Food journals help with seeing eating pattern and help we to know when and why we eat. Monitoring food we eat heps us to estimate the calorie intake and make adjustments by eating less.

Post time by 2:00 est missed that 2:30

We always have pizza saturday night. Pizza is one of my trigger foods. I will have to rethink having that for saturday night. I did plan my food but I let temptation get the best of me. As Beck said it is not the end of the world, that we can start over. II can not let that be used foran excuse to over eat.

Isn't it something how these articles are matching up with what is going on me??? At any rate I have planned my sunday meal out and pizza isn't on the list. Just the like the rainbow is a promise for renewal. I will begin anew also. I am learning each day. Never, never giving up not even if I have to crawl!!!!!

  
  Member Comments About This Blog Post:

MOMZILLA52 6/8/2008 6:24PM

    emoticon You are doing great! God is so true to His word and is helping you along the way...Praise His name

Love to you
kat

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UGOGIRL51 6/8/2008 11:40AM

    Sweetie emoticon

emoticon job on the emoticon I know that was a hard one for you but I am so proud of you. You did emoticon girl friend.... emoticon emoticon emoticon

You're doing it Do!!!! emoticon

Annette emoticon

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MRSHONEYC 6/8/2008 9:42AM

    Good job on the blog!
emoticon



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Day 6 -- 21 day health habit challenge

Saturday, June 07, 2008


day 6
SW 184.2

1. Water required 11.5 cups consumed 3
2. calorie range 1200-1550 consumed 1081
3. carb range 130-200 consumed 103
4. pro range 60-127 consumed 70
5. fats 32-56 consumed 42
6. sodium 0-2300 consumed 2319 ooopps over!
7. cardio 20 min pilates and 15 min walking
7. strength core: none day off
8. blog complete done
9. question: What are the 6 guidelines suggested in this article to help you put your self first.
1. sleep, exercise nutrition.
2. emotional health--have friends/family and be willing to laugh at yourself.
3. Schedule fun activities regularly.
4. Identify busy behaviors (or people) that drain your time & energy. dump unimportant things that could wait or dump the Had that they have on you.
5. combine family time with exercise.
6. Learn to say (only say yes to things that are important to you.)
Post by 2 am est: 12:00 a.m. est.

It is funny that we had to read this article!!! I missed some of my goals because I decided to fast this morning for my kids sake. There were having end-of-course testing, and had to take the end of grade testing today and have been taking them all week. My older son struggled with algebra, and have taken the course more than once. My middle son struggled with geometry all year and I have had to carry them to be tutored every other week . My older son had to to get help with french II. So this year has been a busy one. I knew that If I prayed and fasted they would pass these test and they did. This was the one day I put me aside for a couple hours, and did what I though was more important at that time. School is hard for kids these days and they are pushed in every direction. I am a very supportive mom of three boys.


It look like I had a bad day but on the contrary. My day was made when I found out that the boys passed those tests. Next week they have more.. It seems never ending. So the numbers are off because I had another mission to tackle. I will be on track tomorrow and the remainder unless I am moved to fast again.

Those kids are dancing because they passed the test!!

My goal is keep planning my meals, exercise and keep drinking water and stay on top of these goals. Be mindfully of what I am feeling and handle the negative emotions when I encounter them. I will use the distraction techiques that I have in place.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/7/2008 8:50PM

    Sweetie emoticon

God will bless you even for your sacrifice to your family. He knew where your emoticon lied.

So I say: emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon all away around for the decision that you have made.

Annette emoticon

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MRSHONEYC 6/7/2008 12:41PM

    Great job on the blog!
emoticon

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MOMZILLA52 6/7/2008 9:30AM

    I admire you following your goals and going forward. You are so together, I am not good at following plans set out, I have to work at that! My continued prayers for you.

hugs
kat

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Day 5-- 21 days healthy habit challenge

Thursday, June 05, 2008


WATER RANGE 11.5 CONSUMED 12
PROTEIN RANGE--60-127 CONSUMED 62
CALORIE RANGE 1200-1550-- CONSUMED 1344
CARB RANGE -- 130-200 CONSUMED 164
FATS-- 32-56 CONSUMED 54
SODIUM 0-2300--- CONSUMED 1914
CARDIO--30 MIN AEROBIC

Strength core: 2 sets 26 reps Bent leg knee raise, back extensions, Crunches/Side Bend combo, Long Arm weighted crunch, Oblique V-up,

Strength Upper: 2 sets and 26 reps, military press, upright Row, tricep kickbacks, Bicep Curls, Bent Over Row, Squats (1 set and 10 reps Modififed pushups.)
8. blog complete done
9. question: What does optimisim/positive outlook have to do with one's healthy? Optimism strenghtens one's outlook on life. increases over allhappiness and promotes health, reducing depression and chronic stress. and strenghtens the immunity system.
blog: done
post time by 2 am est 11:35

I did pretty good to day. I am going to comment on being optimistic: In spite of my struggles I believe I will reach my goals. I May experience some set backs but I can and will work thur them.

My faith is a big part of my life. Faith without works is dead. I must work my faith. (So as a man thinketh so is he. ) I will not go farward reaching back. Since I have some health challenges--I use opportunities to exercise and moniter my tendencey to emotional eat. I try to take heed that diabetes does not quit neither can I. I am controlled by exercise and diet for 6 years. This is a daily challange it takes time and preparation. Beck is also a part of what keeps me going. I have leanred how important it is to measure, plan, and retool my goals. I will make it with my savior.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:29AM

    emoticon You are doing a super job and your faith is taking you through all things!

Hugs
kat

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UGOGIRL51 6/6/2008 10:24AM

    emoticon(((hey girl friend ))))

GOOD JOB emoticon

WHAT YA GOING TO DO NEXT emoticon

I'M SO EXCITED!!!! I JUST CAN'T HIDE IT!!!!

I KNOW, I KNOW, I KNOW.....

YOUR GOING TO emoticon

ANNETTE

emoticon emoticon

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MRSHONEYC 6/6/2008 10:13AM

    Great job on the blog!
emoticon

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Day 4 healthy 21 day challenge

Wednesday, June 04, 2008


Calorie Ranges --- 1200-1550 consumed 1465
Fat ranges-- 32-56--consumed 55
Carb ranges-- 130-200 consumed 185
Pro range-- 60-127--consumed 70
sodium range-- 0-2300--consumed 2130
cardio: 30 min aerobics
strength training--none night off.


Just under the radar. I am still planning my meals. I am not a scale junkie But I just found out that I lost 5.2 pounds. So I got to move my turtle!!!! As for continued planning I do it daily and I record my exercises and I use reward stickers. Someone may think that is silly but it works for me. I have started to use stickers on my food tracker also. I make chart for the week or at least for a couple days. Sunday are my day for making charts etc. for my food/exercise journal. I have a comments section to I writer how felt about an activity and I have a section to journal my feelings with emotional eating.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:28AM

    emoticon 5.2 pounds, the size of one of my cats! You go....

Love to you
kat

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UGOGIRL51 6/6/2008 10:21AM

    emoticon (((( HEY GIRL FRIEND ))))))

CHECK IT OUT.....................

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

YOU emoticon BUTT OUT OF 5.2 POUNDS!!!! RIGHT ON!!!!!!

Annette emoticon

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MRSHONEYC 6/5/2008 8:58AM

    Great job on the blog!
emoticon

I like 'reward charts' --- EVEN FOR GROWN-UPS!!! Hey, it's a VISUAL AID and I think they work WONDERFULLY!

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Day 3 --- 21 day healthy challenge

Wednesday, June 04, 2008


water required 11 cups consumed 7 cups
calorie range 1200-1550 consumed 1247
carb range 130-200 consumed 162
fats 32-56 consumed 42
sodium 0-2300 consumed 1101
cardio 20 min aerobics and 30 min walking.

strength core: 2 sets & 26 reps back extensions, reverse crunch, 50 crunches, and dumbbell side bends. Upper body workout: 2 sets 26 reps: triceps kick backs, dumbbells chestflys on ball, alternating dumbbell bicep curls, chest press with band, one arm dumbbell rows, close arm wall push ups
blog complete done
question: using smart goal setting techniques: start with a long term goal, create a timeline with weekly goals. plan out the short term action plan.

A DIFFICULT JOURNEY

WELL MY ROAD THUR EMOTIONAL EATING HAS NOT BEEN EASY. IT HAS BEEN A VERY, VERY LONG JOURNEY! THIS IS A DAY TO DAY, MINUTE TO MINUTE THING.

I HAVE FOUND A WONDERFUL TEAM THAT HAS BEEN A BIG HELP TO ME. I'VE JOINED THE BECK DIET SOLUTION TEAM HERE ON SPARK PEPS. YOU CAN BE HONEST ABUT YOU FEEL, HOW YOU ATE, SHARE WHAT STRATEGIES TO USE TO OVER COME A DIFFICULT TIME.

YOU CAN TELL HOW YOU FEEL WTHOUT ANYONE BEING OVERLY JUDGED. AFTER ALL NONE US HAVE ARRIVED WE ALL ARE A WORK IN PROGRESS. IT IS IMPORTANT TO BE ABLE TO SHARE WITHOUT FEELING SHAME OR OTHER NEGATIVE (IF THERE ARE SUCH) FEELINGS. THERE IS ALWAYS SUPPPORT AND SUGGESTIONS FOR EVERONE WHO ASK FOR THEM.

I HAVE HAD DAYS WHERE I HAVE OVER CAME AN ISSUE WITHOUT USING FOOD AND THEN THERE ARE THE OTHER TIMES.

MY GOALS ARE TO PLAN MEALS AND SNACKS OUT HAVE IN PLACE DISTRACTION TECHNIQUES-- WHEN I AM STRESSED (STRESS/ANGER EATER) ONE TECHNIQUE I USE IS GOING OUT SIDE AND TAKING A BREATH, CHEWING GUM, EXERCISE, WORK ON A GOAL ON THE COMPUTER, ETC.

IF I AM TEMPTED TO EAT FROM ANGER-- IF IT IS AT MY HD I TALK THINGS OUT WITTH HIM. I DON'T LET THINGS FESTER THAT IS THE WORST THING TO DO!

PRAYER IS A BIG PART OF MY LIFE MY FAITH HAS GIVEN NE THE STRENGTH TO KEEP GOING REGARDLESS IF I HAVE A SET BACK. THEY ARE A PART OF THE PROCESS. I CAN ALWAYS GO BACK AND RETOOL AND SEE IF I CAN IMPROVE OR DO SOMETHING DIFFERENT. OR ASK FOR HELP AND I DO.

I FEEL I AM PROGRESSING SLOWLY AND THAT IS OK. I REALLY WANT TO UNDERSTAND AND GET INTO MY MIND AND BEING THE LESSONS AND ACTIVITIES PERFOMED FROM THE BOOK TO GET THE RESULTS I AM LOOKING FOR AND THAT IS TO BECOME FREE FROM EMOTIONAL EATING.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:27AM

    emoticon Prayer is the only thing I hold really close to me, without it I could not get through the day! You are doing great, blessings to you

Love
kat

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UGOGIRL51 6/4/2008 11:35AM

    emoticon job sweetie. I'm so proud of you. emoticon

Annette emoticon

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MRSHONEYC 6/4/2008 7:22AM

    Great job on the blog!
emoticon

When I get sad, I can't eat - I end up pretty much 'starving' myself (not that ANY weight comes off!!! gr!) and when I get MAD, I CLEAN like a MAD demon. I have found, recently, that I am a 'stress' eater which really surprised me.
You're doing a great job!

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