JUSTYNA7   78,254
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Breathing space

Wednesday, December 23, 2009

I get distracted and busy... everyone does. But do I give myself enough breathing space? Is it coincidence that there were 2 articles about breathing exercises I read today?

I only need to make one goal each day this week. I have learned my basic skills from Spark People so I don't need to read more motivational blogs or articles. I do need to use my trackers today. Today is not a day to brouse my friend's pages. I have a busy day so today's goal will be to take breathing space between a long list of chores and preparation for Christmas. Breath in.... hold... breath out.

Don't worry, my friends, I will be cruising through your pages another day. Just not today. It is taking a lot of will power NOT to come visit you.

Exercise. Drink Water. Eat healthy foods with MUFAs at each meal and added fiber. Sleep. This should all come naturally if I let it.

Today's goal: Breath big, deep breaths. Breath outside, breath sitting, breath carrying loads of laundry. Breath in serenity and breath out stress. Or... breath in God, breath out Me.

  Member Comments About This Blog Post:

CHAS1949 12/23/2009 12:10PM

    Your blog was a breath of fresh air...much needed on this day.

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BILL60 12/23/2009 8:46AM

    Easy does it. Focus.....

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Flexibility and Structure - Christmas Diabetes Dance

Tuesday, December 22, 2009

This week is certainly a test for flexibility. I am happy we are having people stay with us over the holidays but the numbers keep changing. I keep planning meals and realize someone has a food intolerence or others won't be there for the meal. This morning I realized I had missed my diabetes medicine yesterday. That just can't happen! I ate some strange combinations of food which turned out to over my calories. I did go on the treadmill before bed but I did not do any stretching after. So... I am doing some self talk this morning. What does it mean to be flexible? How am I going to cope with keeping myself healthy and within my goals? I don't want to be stressed! The key is communication. I must be flexible and breath. But I need some structure so that I can look after me, and not get upset at other's routines.

a) I need to have my meals at regular times and these are all grown people... so meals will be at certain times and perhaps I should state what those times are. Before 8:00 am for me for breakfast. Lunch around 1:00. Dinner at 6:00. There, that was easy. People can make their own food at whatever hours and clean up after themselves, but those are MY times. Plus, if people know when meals are then they can gather to help prepare them. I think that is a big part of holidays, meal preparation and the socializing around it.
b) I have lots of food in the house but I do have plans for some items.... so I can post a list on the fridge of suggestions for food. This morning I made up a bowl of chicken salad from leftovers that is free for all and there are some yogurts, fruit and lots of eggs in the downstairs fridge. If people are set on eating the items for Christmas morning then they can replace them. They can drive!
c) I can ask people to let me know when they will not be here for meals. They have cell phones. I know they are all wanting to see friends. I can also let them know what meals are flexible enough that they could invite people back for meals.
d) Christmas day I can still plan. Stockings are always opened on our bed. There will be a large number of "kids" this year so we will have to bring in some chairs the night before. I can set the timer for coffee and have rye toast and PB with hemp, on time because I always wake up early. Either I can bring it back to bed and read while awaiting the "kids" or get up and listen to the news. We will have Christmas breakfast between stockings and gifts and if I have already eaten it can be my "snack". I bought a cute set of covered bowls that stay on the dining table and have nuts and seeds in them so I can sprinkle a waffle with them for my MUFA. Some will be staying and having their own Christmas here but some of us will be going to my parent's. It would be really good to have a small salad or cup of soup planned at lunchtime that I can grab before we hit the road. In fact, there is a tin of Lentil soup in the cupboard I can guarentee will be there. - good plan. Dinner at my parent's is planned for 2:00 but it is always a toss of the dice. Again, I can view it as my snack and taste a bit of everything. I am bringing curried sweet potatoes which have lots of fiber, and I am also bringing vegan cauliflower soup to mix into the mashed potatoes because a couple of people are lactose intolerant and one is vegan. I am thrilled they are trusting me to tweak the main meal! I am also bringing some sliced avocado to eat with the turkey (MUFA). Dinner "time" I am sure will be dessert time. My sister is trying to make a wheat free nanaimo bar so I know I will want to try that. They have nuts in them and dark chocolate (MUFA) and I will take my Metformin then. I can have a bit of leftover turkey to nibble on later.

a) Is there any reason that I cannot get my minimum ten minutes in every morning? No! I can still do my strength exercises MWF. Is Christmas off limits? NO, LOL. I can ask for ten minutes while the breakfast is being made and people will hardly notice.
b) What a great opportunity to ask people if they want to walk or swim.
c) I want to move exercise equipment over the holiday. That by itself is exercise... but what if I set up some silly challenge to do an "Olympics" and each time add up points trying each piece of equipment? Hmmm. Would get everyone used to the new locations and maybe get them to try something new. I'll think about that. One of my daughters might even organize it.
d) Christmas day - If the weather is nice enough perhaps a walk on the ice. I will take my ice shoes and walking poles. It is not a tradition in my family to walk on Christmas day but it could become one. I have some ice grabbers that a fellow Spark person left here that I could take for the day in case someone else would like that extra stability too! The dogs would all love it. I think there will be 4 this year.

Flexibility. It is hard to be diabetic and flexible. I think what is important is I have a plan for ME. By not making the family's meals my meals, by making them snacks, I'm hoping I won't stress about timing or quantities. I'm pretty good at estimating 3-400 calories on a plate now. I'm confident I can do it. With all the MUFA's I find I'm not craving food or taking large amounts because I am always satisfied. I'm hoping having a plan I can relax and enjoy myself and everyone else.

  Member Comments About This Blog Post:

JUSTYNA7 12/22/2009 11:53AM

    Excellent suggestions. I don't "Know" any yoga and my Tai Chi class was a miserable experience because the instructor didn't help me at all with my limited standing ability (bad bad knee back then)... but what an inspiration to change that. And even as I say I don't know any yoga I have done some on my wii fit. Hmmm. There are possibilities there!

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1888MICHELLE 12/22/2009 11:00AM

    Aren't MUFAs wonderful? Have you thought of Yoga or Tai Chi? Both are great stress relievers with flexibility.

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Starting today with a good breakfast

Monday, December 21, 2009

It is amazing how habits change quickly. I made my decadent breakfast for my guests and joined them with my high fiber cereal, hemp and berries. I noticed the Mom opted to choose healthy foods and encouraged the kids to do the same. Yes, some treats, but added to the fiber rich choices. We talked about fiber and protein and not putting the strain on your liver...and all kinds of health issues and as I talked, all this information spewed out of me about healthy eating and healthy lifestyle. I owe so much of that to Spark People. It is automatic now..... and the Mom asked me to e-mail her more information about Spark People. Who knew that starting the day with a good breakfast could do so much good.

Happy gift giving everyone. Remember the best gifts are often the hardest to wrap.

  Member Comments About This Blog Post:

CHAS1949 12/21/2009 10:48AM

    It always amazes me how far and fast SP is spreading...When people get involved they most certainly will have a healthier future!!

I'm glad you are setting such a wonderful example for your family!!

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4ANEWME2DAY 12/21/2009 10:39AM

    emoticon emoticon emoticon emoticon

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Today everyone will be home

Sunday, December 20, 2009

Christmas is really here! All my children will be here soon. I am very excited. I hope to get my exercising in early. Drink my water all day. I am making a chili and salad for dinner which will be high fiber and chock full of veggies and flexible.

  Member Comments About This Blog Post:

1888MICHELLE 12/21/2009 11:40AM

    Glad everyone is home safely. Sorry we couldn't hook up this past weekend. emoticon

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CHAS1949 12/20/2009 12:38AM

    Sounds like heaven!! Healthy food and your children!! Have a wonderful Christmas!

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EMC is interviewing me Monday re:Richmond Health Fitness Challenge 2010!

Friday, December 18, 2009

I got an e-mail today and the Stittsville/Richmond EMC has asked to interview me about my challenge to the village of Richmond. I have set up a Spark Page and am hoping to find some local residents who are willing to try and get fit and healthy this upcoming year. What a great chance to Spread the Spark! I am very excited and scared too. I would love to be able to say I have lost and maintained all my weight but I am still a work in progress. I have not met all my goals yet. I guess this means no more incognito about being "on a diet". As though me being overweight was a secret, lol. Everyone is going to know how much I weigh and what I am doing to change that. I suppose that also means I won't be able to pick up a candy bar anywhere without thinking someone might see me, lol. This is really good for me. It is a good thing to do. And, if someone finds SP because I stick my neck out.... then it is worth a little blushing!

  Member Comments About This Blog Post:

KATY_REA 1/11/2010 2:23PM

    The article is out and on the front page of the Stittsville/Richmond website! Go Mom!! emoticon

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1888MICHELLE 12/21/2009 11:39AM


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ALICOTTER 12/19/2009 11:46AM

    Way to go girl.

Please post the article for those of us who do not get the EMC.

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CHAS1949 12/18/2009 10:12PM

It does sound exciting!!

Good luck!!

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MOLLIEMAC 12/18/2009 4:23PM

    Awesome! Now if that doesn't keep you motivated i don't know what will. Way to go...MJ

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ATMANI 12/18/2009 3:09PM


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