JSIMMON1   20,742
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Beginning Week 3

Tuesday, January 14, 2014

Week 2 I'm continuing with my week one goals - again using the spreadsheet approach for that visual at-a-girl I get as checkmarks progress across the page. I added the goal of drinking at least 4 8 oz glasses of water a day at least 5 days a week for week 2 - improvement not perfection. This goal was half meet each day if I took my morning and evening vitamins as I always have at least one glass of water with them. Even so it was a little hard to meet this new goal. When I'm at work I try to fill my waterbottle (24 oz) in the morning and try to finish it before leaving. Not that hard. Problem is, I only work four days a week and when I'm not at work I tend to not think about the water. (Must mention that I decided that the water I sip while exercising doesn't count as it is replenishing fluids lost). I did make the goal but only because I drank 2 and a half glasses before bedtime so that I could check that box - yes that was not the greatest idea and my body got back at me by waking me for a potty run in the middle of the night. Will try not to do that again. :>)

My goal this week should be 4 eight ounce glasses of water again but I've decided to up it to 6 - as water is so important to metabolism. I also added a food based goal - generally I eat pretty well - very few processed foods, a good amount of vegetables.... but I eat too much and too fast - most likely these are inter-related. This week I want to be more aware of what I am eating. At first that was my goal, but it's not easily measured and since checking those boxes is so satisfying, my goal is written down as three goals - Chew at least one bite of food from each of my three meals at least 40 times. For me (the fast eater, the distracted eater..) this is probably going to be tough. Although I managed to remember for lunch and dinner yesterday I totally forgot about it this week (I was doing e-mail at work while eating my oatmeal). Maybe my goal should be to just eat - not surf the web, log on to spark mail or do e-mail while eating. Maybe I'll try that next week.

Good luck to me.


2014 - week 2

Monday, January 06, 2014

Congratulations to me - first weeks goals accomplished. Although I missed 1 AM item it was only a 5 day week and the goals were set mid-day the 1st. Even though the bar was set low I don't think I would have made it if I didn't post a spreadsheeet in my bathroom - I guess I'm a visual person. I put the days of the week across the top and the goal items down the side checking them off as accomplished.

This week - same goals - they're not habit yet. Oh and I think I'll add just one - drink at least 4 8 oz glasses of water a day - again min 5 days but aiming for more.

Over the holidays I've fallen in love with the Chamilia beads (similar to Pandora but not advertized as much) - I bought a set of three beads (a college bead, a sorority bead and a birthstone bead) along with a necklace to put them on. I wanted to get her a bracelet but I needed a wrist measurement for that - so the bracelet and a few more charms will be a part of her birthday present. Problem is, I love all the pretty beads and some of the pretiiest are of course not cheap. I've decided that these will be my rewards.

I just have to decide whether to do a bead for each week I meet my goals, or a certain amount for each task. I think the certain amount for each task is probably more motivating but it has to be affordable and I also want to set aside money for new clothes because as I accomplish my goals I hope to shrink some too. Will have to give this some thought - maybe split the money between the two. if I'm consistent (and thrifty) enough I may have enough for both.

  Member Comments About This Blog Post:

DRLMAZ 1/6/2014 12:01PM

  Good for you

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Commitments - 2014 and beyond.

Thursday, January 02, 2014

It's a new year and a time to reflect and do some course corrections.

I AM committed to being MY healthy best. I will probably never again be as slender and fit as my eighteen year old daughter but I can and will work towards a better me. I try to eat healthy and I follow the latest studies on how to NATURALLY live a healthier life. I am very committed to avoiding any life time meds (blood pressure - diabetes....) that so many acquaintances seem to accept as a part of aging.

With the new year I am recommitting and with having just turned fifty it's sinking in that these NEED to be lifelong commitments - not just to be followed until that vacation/wedding/or other special event is over.

Starting this week I commit to:

Exercise at least 30 minutes a day for at least five days a week
Take AM and PM vitamins/supplements - again at least five days a week
Floss AM and PM - gum disease becomes a bigger threat as we age - at least five days a wk

I will keep this commitment to myself and I will keep committing to these goals weekly until they are an easy habit. Then I will add more. Trying to commit to too many things at once or committing to perfection (not just five days a week) has not worked for me in the past so I am really trying to put my perfectionism away for a while.

Good Health to me - I almost said good luck but this is NOT about luck it's about commitment.

  Member Comments About This Blog Post:

MOM2ACAT 1/2/2014 6:11PM

    That is a good idea, when I joined Spark back in 2006, I just set my goals a few at a time; that way I could concentrate on them, and make them into habits, and I gradually added more. It worked for me, and while I am not perfect, I have come a long way since then. I consider myself to be a "work in progress".

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Reflections on 2009 and goals for 2010

Saturday, January 09, 2010

2009 On the minus side
X Still not at goal weight, size or fitness level
X Lost f-i-l to cancer - this was tough since less than a year before f-i-l lost battle with cancer I had unexpectedly lost my mother to a massive heart attack
X Hubby and I are still seeing my son's Vice Principle on discipline issues much too frequently
2009 on the plus side
X The months spent establishing better eating and exercise habits are paying off - small payoff in weight loss but the habits are becoming habits and I truly feel better when I exercise and when I put my fork down when I know I've had enough (even though my
taste buds still crave more)
X Being more control of my eating and exercise helped me to achieve great blood test results - good plood pressure, cholesterol, etc.
X Being more in control of fitness has somehow helped me achieve more control in other areas of life as well
X I don't feel like this is a diet that I will eventually end - I'm living a healthier life style and setting a good example for my children

Goals for 2010
X Continue exercise habits - at least equivalent of four 30 minute sessions; at least two days of strength training, at least equivalent of 5 minutes daily of stretching/yoga
X Continue working on killing the procrastinator inside me - just do it and be done with it
X Stay connected with friends - weekly call someone I haven't talked to in a while - plan girls night out at least quarrterly.
X Enjoy my children while they are still living with me. Think before grumping,


Trying hard to overcome the bad mood my scale created

Tuesday, December 08, 2009

These are the positives that I can think of:
1. If a great drought were to occur, my body's ability to overcome physics and overcome weight loss despite a higher calorie burn than intake would help me to survive - I could probably give half of my share of food to my family to help them survive - My daughter would probably need the extra calories since she seems to be able to eat whatever she wants and still stay very very thin (112 lbs at 5' 10" tall), she takes after my husband who just recently (at 50 started to have to forgo huge bowls of ice cream in order to fit into his jeans) - my son takes after me and would probably survive on less.
2. If I hadn't been watching what I eat and hadn't been exercising for the last 8 weeks, I probably would weigh even more than I do now. At least I haven't gained weight.
3. The exercise habits I'm developing and the good foods I'm eating will help my body to stay Cancer free - I've always felt that we had some control over Cancer and now it's been proven.
4. I've noticed that my children are using the exercise equipment we have around the house - the exercise bike, the Nordic Trek, the Gazelle, the Ab-Lounge, the Wii with Wii Fit, Wii Active, Outdoor Adventure, Wii Resort, and Wii Sport - although I don't want them to obsess about their weight or have body image issues I'm sure that the extra activity is good for them. Both are involved in sports but are in "down seasons" between Football, Volleyball, and Soccer and they would otherwise be sitting in front of the TV or computer and munching
5. I do feel stronger and when the Wii Active asks me to run - I can. I'm proud of this!
6. I can see my reflection in the mirror as I step in the shower; and although I don't totally love what I see, I can see areas that are getting better.
7. I've learned to make mashed potatoes that my daughter loves as much as she loves her Aunts (her Aunt uses an entire stick of butter for potatoes to serve four - I cook the potatoes in chicken broth and mash with a little broth and a little skim milk - much healthier)
8. The meals that I cook for my family offer them healthy choices - I can't control what they eat but I can make sure the meal offerings are all healthy. As a consequence my children are now familiar with wheat berries, barley, quinoa, whole wheat pasta - they've always been exposed to a variety of foods from different cultures and are somewhat adventurous for their ages but I used to always offer white pasta, white rice, etc as a side with the occasional wild rice pilaf.
9. I've turned a few of my heavier friends on to dishes featuring the whole grains above - it's sad but even though I'm overweight many friends are more so and suffer health issues to boot. Maybe I can help them in some small way to improve their eating habits.

Now I have to look at what I could to better:
1. Cut sodium. Luckily I'm not sodium sensitive and have normal blood pressure (a little low if anything); however, I have to admit that my sodium lately has been a lot higher than usual. I found that having soup with lunch is very filling, helps me reach fiber goals, and allows me to get by with less of the high calorie alternatives. I've been relying on Progresso Light varieties because a large can is between 120 - 160 calories. Not bad but the sodium count is around 1400 mg and yesterday my sodium for the day was around 3000. I should mention that I generally don't eat a lot of processed foods so it's very unusual for me to go over 2000. Also since reading about "the skinny nut" I've been eating between 1/2 to 1 ounce of these a day - even though the nutrition log says 0 sodium, I know that they taste salty. SO - perhaps the extra sodium is holding extra water (and I have increased my water intake lately as well). Hmm may be more than a coincidence. I think that I will see if I can make some homemade soup at home that has less sodium but just as much taste for the same amount of calories.
2. Measure portions. I haven't been measuring portions lately - maybe they've grown??? I will have to start measuring my starches and proteins.
3. Pick pure over processed. Lately I have passed over the apples that I've packed for lunch (Hey that big Apple is 120 calories) - But yesterday in it's place I had a snack bar - the "healthy" one "loaded with fiber and nutrients" - yeah and just as many calories as the apple but in a package full of processed ingredients that include more than a few which seem like they belong in a Chemistry lab more than they belong in food.
4. Stay away from the wine! I have let the wine bottle tempt me more than a few nights a week. I really need to limit myself to 6-8 ounces one or two nights a week. I don't know about anyone else but wine calories seem to be more damaging to me than any other kind. Even though I include them in my counts I know I do better if I forgo and even though I try to justify drinking it (good for the heart….) I shouldn't ignore the fact that the studies on breast cancer and wine are about 50/50 - who knows which 50 is correct - harmful? Not harmful??
5. I hesitate even saying this but maybe - GET RID OF THE SCALE - I know that I'm better off eating and exercising the way I have been lately than eating anything I want and getting less exercise; why should I have to feel like a failure because the scale doesn't reward my efforts?


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