Tuesday, November 29, 2011
In a featured blog today, Coach Nancy voiced so well my weight-loss problem, which makes me realize how common it is. My SPfriend Mayte from Spain describes herself as a "living yo-yo." All my life I've taken it off in the Spring, and put it back on in the Winter. The older I get, however, the harder it has become to get it ALL off in the Spring, so I've gradually added on a few lbs each year.
With the Fall Challenge I vowed to take off the 5% and not put a lb. of it back on before the Winter Challenge began (even though that period fell right on the Thanksgiving eat-til-you-pop Day). Although I had a couple of "freak-out" days when my weight fluctuated--up, of course--I managed to hold on to that scale number. Coach Nancy warns us to stop that mania by having some "flex" lbs. Normally, I wouldn't even have been weighing so often, but I was on a serious mission. Well, I consider that the Fall 5% was Day 1.
For the Winter 5% Challenge, somehow, I will slowly get a few more lbs off past my goal so that I have some "flex" lbs, and I will begin struggling with the hard facts of maintenance--which hopefully will replace the Winter gain/Spring diet ritual of the past. Coach Nancy quotes a spokeswoman of the National Weight Control Registry as saying that the secret to maintaining your weight is "long-term maintenance of behavior." The Winter 5% Challenge will give me a platform, held up by lots of supportive SparkBuddies, to learn to make this behavior a new way of life--to begin Day 2 of the rest of my life.
Friday, November 25, 2011
The car was stopping fine, so I kept putting off checking out the grinding sound I heard whenever I applied the brakes. Today I had to finally stop pretending I didn't hear it getting louder and louder (the mechanic said they were so worn, metal was grinding against metal).
But I need that money for Christmas presents!
Oh well, I've got to be safe on the road. Front and rear, pads and rotors.
And , well, to be honest, I've already spent a bit much on presents. So what did I do in the shopping plaza while they repaired my brakes? I stood in line for 1 1/2 hours to buy 1 little pair of size 2T jeans for my granddaughter (that with a coupon I got for FREE) and talked to a nice young lady with a TON of personal problems standing in line behind me. She really needed a shoulder today. My waiting time was well spent.
And the car drives so nicely.
Wednesday, November 23, 2011
May we all be thankful for our bounty. May you spend the day in a way that gives you pleasure and peace.
I can't resist passing along this hilarious poem I happened upon on another Sparker's site. Don't let this be you!
Tuesday, November 22, 2011
After my sudden 2 lb gain yesterday and just as sudden 1.75 lb loss today, I decided to do a Spark search on water weight gain. This article turned up on caloriecount.about.com:
Beat Water Weight Gain
By Elisa Zied, MS, RD, CDN
We all go through it at one point or another--our pants get snug, our fingers swell, and we feel puffed out. To make matters worse, the number on the scale goes up even though we’re sticking to a healthful routine. Most women retain water for several days, or for even a week or two, before menstruation. Although the causes aren’t quite clear, experts believe fluctuating hormone and blood sugar levels may play a role.
The good news is while we can’t completely sidestep Mother Nature altogether, these 4 diet and lifestyle tweaks can help us minimize bloat and help our bodies get rid of excess water weight in no time flat.
Pump Up Potassium
Many fruits and vegetables boast potassium, a mineral that helps maintain the body’s water balance. Potassium-rich fruits include canned pumpkin (just in time for Halloween!), papaya, bananas, plantains, and dried fruit including dates, raisins, and prunes. Choose fresh, dried or canned fruit made without added sugar and aim for 1.5 to 2 cups a day.
Potassium-rich vegetables include spinach, sweet or white potatoes, beet greens, mushrooms, bok choy, parsnips, and tomato products (paste, sauce, or pureed). Choose fresh or canned products made without sodium or added sugar, and aim for 2 to 2.5 cups a day.
Sideline Sodium (of course)
Current dietary guidelines recommend capping sodium at no more than 2,300 milligrams per day; those with high blood pressure (or a family history of the condition), diabetes, or kidney disease, adults over the age of 40, and African Americans are encouraged to consume no more than 1,500 milligrams of sodium each day.
When grocery shopping, look for foods and beverages labels that boast “sodium free,” “very low sodium,” “low sodium,” “unsalted,” “no salt added,” and “without added salt on labels;” choose fresh meats and poultry over “deli meats;” and choose fresh fish and shellfish over processed, canned options (though you can rinse canned fish to remove about half the sodium). Reading Nutrition Facts Panels on packages (and on Calorie Count) is a great way to find lower sodium options.
Float Your Bloat
While sodium contributes to bloating, water does not. In fact, good old H20 can make us eliminate excess fluid and sodium. Women should aim for about 5 to 6 8-ounce cups each day (you can add one or two cups of skim milk, up to one cup of 100% fruit juice, and even a few cups of coffee or tea can also count towards meeting your daily water quota). It’s okay to have sparkling water or club soda, but be sure to read the fine print on labels since many of them have added sodium.
Work up a Sweat
Even though being bloated may make you want to do nothing but drown yourself in comfort foods while sprawled out on the sofa, taking time to go on a brisk walk, a bike ride, or to do some other vigorous activity to help you sweat out even more sodium and feel lighter on your toes.
Yesterday I did do the last 3--didn't know about the postassium--and although I did know that as an African American, my sodium recommendation is even lower than the suggested 1 teaspoon per day (2,300 mg), I didn't know that it was cut by 800 mg! So I should have 2/3 of a teaspoon of salt per day?! OK. And now we know.
Monday, November 21, 2011
More like humiliating for the soul. I messed up, and I can't even know how exactly because I didn't cook it. I brought home a "thank you" plate from the Senior's dinner that I helped serve on Saturday, and thought I was doing great by dividing it up over about 4 meals Saturday and Sunday. It was nice not to have to cook. Well today I'm showing a 2 lb gain!
Yes, it was triple carbs (stuffing, yams and mac & cheese--but only a little of each at each meal), and yesterday, with the turkey gone, I ate the salty/sweet ham, knowing I'm super-sensitive to salt for water-weight, but other than that I don't know why I gained so much in one day. No way did I eat over 3,500 calories even in the 2 days--unless they cooked every dish in lard! I tracked everything, even estimating high, and still came in at the top-middle of my allowed calorie range. Plus I did my usual 3-mile run on Saturday, and 3-mile walk yesterday, along with 2 hours of yard work. Where's the justice here?!
Braverude and I have a pact to get through the holidays with no lbs gained. Ha!
Well, the holidays haven't started yet, and I'm not giving up--today will be a veggies and fish day, tomorrow too, if necessary. I will still have my sensibly planned turkey dinner on Thursday. And I WILL start the Winter 5 % Challenge at my hard-won end of Fall Challenge's weight. 'Cause it's got to be water--got to be. I'm not changing my weight ticker, no way!
Maintenance is not going to be a walk in the park for me....
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