Tuesday, January 04, 2011
My weight yesterday morning was a little up- - 289#--I think I put on a few pounds over the holidays but I'm not worried about it . . .as I know just what to do! I will try to weigh myself only once a week (Mondays) and I hope my Ticker keeps adding up to a 75# weight loss by the end of 2011.
At the encouragement of a dear Spark Friend I decided even though I mentally knew my goals for 2011 it was high time to write them down. She also said to post them throughout the house where you walk or spend time as that way you will be seeing them and getting even more motivation to make them all come true.
I started Stage 2 today--Healthy Diet Habits--will stay in it for 2 weeks.
My 2011 Goals are:
1. Exercise for 10-15 minutes every day--then every other month add another 10 minutes to it and remember to track it.
2. Drink green tea--hot or cold instead of sodas and coffee--and as always water.
3. Eat 5 fruits a vegetables a day.
4. Eat slowly and mindfully - this is hard for me as I usually wolf down my food and don't even realize I'm satisfied until 20 minutes later. I'm going to wait 20 minutes after I finish a meal to see if I'm satisfied, if not I will have a low fat Greek yogurt, glass of milk, a piece of string cheese--a 100-150 calorie #2 Snack.
5. 1/4 of my plate will be starches - such as brown rice, whole wheat pasta, oats, whole grain cereal, or whole wheat bread
Another 1/4 of my plate will be protein such as chicken, fish, meat, eggs, beans & Tofu.
1/2 of my plate will be non-starchy veggies or fruits such as broccoli, carrots, lettuce, tomatoes or some fruit such as an orange, an apple, berries, melons, etc
6. Track my food intake & stay within calorie range and don't forget to adjust it as the pounds come off.
I'm in a Spring Challenge in the 60 & Over Team with 100 or more. . . and my goal is to be down 15#s by the end of March 2011
After realizing that goal I will lose another #20 every 3 months. So I will be down a realistic 75#s by the end of this year. I want a 100# or more # weight loss but in 2012 I will do just that. I will set additional goals for 2012 the end of this year.
I know it's a slow weight loss but I don't lose weight quickly as mobility is an issue for me and I'm on some medication that my Dr. told me usually makes people gain weight--well, I'm living proof enough of that.
I want and need to get healthy as I have a lot of people who love and yes, also depend upon me. But, most of all I'm doing it for me and I'm thinking very positive and I know I Can Do This!!
I love all the Support and Motivation I get from SP--and you all give me encouragement and motivation that helps me enormously. I thank each and every one of you--you are one of the most important ingredients in all of this!!
Thursday, December 30, 2010
I'm doing a long Fast Break Stage and will be starting Stage 2 on January 1st.
These are the healthy changes I've made to help me get healthy:
1. I now get 7-8 hours sleep a night as when I don't I get hungry and don't seem to have any willpower to stop doing mindless eating. I don't seem to even care when I'm tired as I will stuff myself with calorie laden sweets, chips, etc. I also do better with my emotional eating when I'm well rested.
2. I made quite a few healthy food changes. They also help me with my usually high blood sugar levels.
A. Greek Yogurt for Yoplait's Yogurt - It is more filling and has less sugar than regular yogurts.
B. Eating Sprouted Grain bread - At first I missed my soft WW Bread as this bread is much denser but again it has less sugar and fat and is healthier for you.
C. Buying and eating romaine and spinach for salads instead of iceberg lettuce as they are more nutritious for you.
D. Getting to enjoy eating sweet potatoes instead of the white potatoes I usually buy. I just dap a little butter on it and sprinkle it with cinnamon and they are really good for you.
E. Believe it or not, I was drinking 2 (12 cup) pots of coffee a day and also usually a liter of diet Pepsi. I've switched over to green tea or once in awhile a herb tea and it is cheaper to buy and healthier as I was adding lots of Splenda to the coffee. On warm days, I make iced tea out of it--what a bargain compared to the Pepsi I was drinking.
F. I've learned I have to do my exercises in the morning otherwise I seem to put if off later and end up not doing them at all. I'm beginning to enjoy exercising and will increase it come New Years. Now, I even want to try Zumba Dancing!!
G. I plan my meals for about 5 days that way when I want to make them I have all the right ingredients and no excuse not to make them. I use my crockpot a lot and love to try new Spark recipes as they are usually very tasty, lower in calories and nutritious.
H. I now make sure I have healthy snacks on hand such as walnuts, string cheese, Laughin Cow, etc. otherwise I will be trying my son's junk food.
I love SP and love reading the articles and blogs as I need motivation, new ideas and the encouragement I get from friends.
I also believe reading the book, The Spark, is a must read! It has helped me so much--it is worth it's weight in Gold to Me!!
Wishing all of you a Very Happy and Successful New Year - 2011. May we achieve our goals and all of us get Healthy!
Hugs to All,
Friday, December 10, 2010
As some of you know I am re-reading the book, The Spark, even though I read it about a year or so then I set up my Spark Page but didn't even give it a real try for almost a year . . .Then I jumped right into it and never did do a Fast Break Stage or the other 3 Stages as recommended. While on SP I started losing weight but then because of almost always either eating at the top of my calorie range or over and not exercising the weight didn't come off. I guess I thought by my good intentions and reading other success stories the pounds would drop off due to my wishful thinking--well it just didn't happen. I am 5'8" and too close to the big 300# for comfort so I've decided now that I know how to do it right I'm going to start all over again. I'm more motivated and excited than when I first started SP. I think part of it is now I really know how to gear up and do it right and for the first time I'm going to be doing the 6 Action Steps that they ask you to do so that you are completely prepared for the upcoming Healthy Spark Living:
1. I've set my 3 small goals -- they are easy and very doable:
I'm going to Exercise every day for 15 minutes a day and track it.
I'm going to drink 8 glasses of water a day and track them.
I'm going to carefully track every morsel of food I put in my body & track it.
And, the easiest bonus one to stay motivated and also because it's so fun and interesting--I'm going to continue to read motivationl and informative blogs & articles on SP.
These goals are easy and not going to be overwhelming--I will finally feel success and that yes I can do this!!
2. Plan your Spark Time - Choose a time each day to review and plan--write it down.
3. Write down your goals and then divide them into long-term goals (usually one year or more) medium-term goals (usually one to three months) and short term (usually one month or less).
I have my goals but need to fine-tune them and make them more specific especially regarding when I will accomplish each one. . . Chris Downie says to write them down and post them everywhere and refer to them often as that will motivate you throughout your day.
I also have done a vision collage and it was an easy and fun project with lots of old pictures of me and friends and some darling pictures of my Grandson as his picture motivates me to be successful at SP as I want to live a long healthy life to spend many years with him. . .
4. Set Up Shop - Plan Ahead
A. I have my awful before picture and I look fat and unhappy - well, I am fat but most of the time I chose to be positive hence I'm happy--but I will be happier and feel better when I lose about 100#s. I know my knees & back won't hurt nearly as much and I'll be able to get around better--that is a big motivator for me!!
B. I've restock my kitchen and thrown away the junk food, especially the sweets and I'm only buying healthy foods such as whole grains, fruits & vegetables, etc.
5. Choose your rewards.
A. I've chosen 2 rewards. First, after the 2 weeks of successfully completing the Fast Break Goals (Stage 1) I will buy the Chair Dancing DVD that I've had my eye on.
B. At the end of the 4 stages of Fast Break I will reward myself by having a pedicure and good haircut (not at Supercuts but a nice salon).
6. I am starting a Journal where I will write down all my feelings and thoughts about living this healthy SP lifestyle. I can also add notes and track anything I want to. I will take note of what I eat and my portion sizes as I know I'm an emotional eater so will notice when I eat mindlessly because of boredom, stress, etc.
My new Adventure will start this Sunday and I can't wait--I am ready for it and so excited as success is mine this time!!
I thank all of you for your support, motivation and encouragement and always being there for me--it really means a lot to me as I really don't get much support from my family or non-SP friends .
Monday, December 06, 2010
As some of you know, I just returned from a 4 day get-away with 3 girlfriends. My friend has a 2 bedroom timeshare in Escondido, CA with a view of a very green golf course.
The 1st night we didn't get there until almost 7:30 pm so we just ate a casserole that one of them had made and watched some movies. We talked and laughed and had such a good time. I had always wondered how my best friend, Mary, was so heavy (around 360#s at 5'11") but my eyes were opened. Before when we had eaten out or shared a meal she didn't eat as much as I did and was more active so I couldn't help but wonder how she put the pounds on . . .Well, on this trip I found out she eats all day long she--lots of nuts, raisins, sweets, etc. and soft drinks--I'd never been around her all day to observe this before. She ate hearty meals and constantly mindlessly ate all day long throughout our trip. She is on WW but can't be honestly counting her points as couldn't eat like that. I've told her about Spark People and how helpful it is but for some unknown reason she isn't interested in even checking it out. I love my friend and worry about her health and future as she also has many health problems. Eventually, I hope with my future success she will give Spark People a try.
The next day they wanted to go shopping at a nearby outlet and couldn't believe I didn't want to go with them. I knew I would slow them down as I'd have to take my walker and really didn't need anything. But most importantly, I selfishly wanted this time to start to re-read the book, The Spark, as needed to really understand the program better and get inspired. Off they went around 2 pm and didn't return until 9 pm at night and I was happy as a clam while they were having fun shopping and eating out. While reading The Spark I realized I hadn't really done the Fast Breaks for 7 days like I was supposed to, in fact I never really understood or correctly followed the program until now after I read it again.
The next day my friends wanted to go to a local Indian Casino to gamble, well once again, they encouraged me to go with them. I declined again and said I wanted to enjoy another day without all the distractions of home to keep reading and taking notes on the SP Program. I'm not sure they really understood but reluctantly left and again were gone all day from 3 to 8 pm. I enjoyed my time reading and relaxing on the sunny patio in a comfortable chair. It was like I was reading it for the first time and Wow I did get a lot of information that went right over my head the first time. Now, that I've been on the program for awhile (about 5 months) I know where I was not really Sparking like I should and could of. So, now I'm really excited with all the aspects of the fantastic SP lifestyle Program that Chris Downie developed. What a caring and wonderful gift of health he offers everyone that wants to change or improve their health. I want the challenge of being a new much better improved me. Yes, the trip was such a success with me and Mary has already invited us back for another 4 day trip next Dec. 2011. I told my friends that my overall goal is to be 100#s less on our next trip and one of them said hey, honestly even if you lose 50#s you will feel and look so much better and then maybe you will go shopping and to the casino with us. Another goal is to become more mobile and lose the walker when I'm down at least 50# or more. I am so blessed to have such supportive and wonderful friends like them and all of you. And, we all are blessed and I'm grateful to Chris Downie for his wonderful understanding of people with weight problems and creating this fantastic new healthy lifestyle for all of us. He shows us the way and then it's up to each and every one of us as to how we use that new information and our healthy lifestyle journey. SP does boost my confidence and happiness as I know I will one day be a success story thanks to Chris and all his wonderful staff and to all of you!! Thank you also, for being there for me--I care about all of you . . .You give me encouragement and strength when I need it the most. I Thank all of you!!
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