KAYPRIME   1,131
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KAYPRIME's Recent Blog Entries

HEAVY!

Monday, March 11, 2013

I joined this site almost 2 years ago and a few weeks in, I quit. And not because it was hard or inconvenient or unhelpful. I quit because I didn't want to continue to be made aware of or be held accountable by this (wonderful!) community for my food and exercise choices.

However, in the last few months I have dealt with some very difficult life events that are really putting my life into focus and that are helping me to realize that I need a complete reboot.

I'm ashamed to say that I am much heavier (30+ lbs if we're counting) than when I initially joined because I lost sight of my goals and my motivation. It's time to get refocused and to work towards happiness. But I know that I can't do it alone! I need the knowledge, encouragement, and support that I know this community is capable of providing.

I'm ready.

  
  Member Comments About This Blog Post:

LADYGSC 3/14/2013 3:37PM

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NKOUAMI26 3/12/2013 6:40AM

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LJCANNON 3/11/2013 6:11PM

    emoticon WOO-HOO!! I am thrilled that you are Back and that we will be seeing a Wonderful Change in your Life!! It won't be Easy, and there will be Detours along the way, Maybe even some Tears.
emoticon But YOU are Worth It!! And - as you already know - You Are NOT Fighting This Battle Alone!!

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BLUEANGELLK 3/11/2013 5:33PM

    Welcome back. You have taken the hardest step by admitting things need to change. Hope you have extraordinary success!

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JMSA67 3/11/2013 5:26PM

    Welcome back! I was on here a few years ago, too. I stopped at he end of my pregnancy. I enjoyed the site, just got lazy, I think. But what I had learned then, stuck with me. All the information was and is great. I just didn't listen to my conscience. So I gained back what I had lost in weight.
But, we are back, and that is what matters. You can reach your goals and so can I. You are right. This community is very motivating. Get inspired!
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FYRAM45 3/11/2013 5:13PM

    Welcome back! And welcome to my world, looking at my life and what I have done and what am I willing to do for a better, healthier me. This year it's all about me.

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Help! Too Much Sodium!

Wednesday, August 17, 2011

From Day 1, I decided to track my Sodium intake. And from Day 1 I have exceeded the suggested amount by HUNDREDS and just as often THOUSANDS!

I grew up with and enjoy very salty, flavorful food. As an adult I reduced my intake but not by enough it would seem. I'm afraid that if I reduce it more, I won't enjoy the food I've been eating which could possibly sabotage my journey. But if I don't reduce it at all, I'm not moving towards the healthy lifestyle that I am working so hard for.

Has anyone else had this issue? Are there alternatives to sodium that won't leave my food flavorless and bland? A different combination of spices perhaps? I don't want to move on to Step 2 until I get this under control.

  
  Member Comments About This Blog Post:

CHAINEDFAYE 8/17/2011 7:58PM

    Try experimenting with different herbs and spices. I don't think I've ever seen my D. put salt in anything and it tastes amazing. Bulk food stores usually has them so you can try a little at time and figure what you like! Its usually cheaper than buying a spice rack too!

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FOXFIRENDTS 8/17/2011 2:04PM

    Hi Kay,

Yes have have to be fearful of salt, you have to reduce and not have to worry about high blood pressure. Mrs Dash is a good alternative but it can be very expensive and possible "no salt" you have to experiment to find you liking and once you start to reduce you will find you don't crave it as much. Good Luck
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CRYSTAL8488 8/17/2011 1:40PM

    Ahh Sodium!! I use to cook with salt, then add more salt and eat things with tons of salt already in it. It's not an easy thing to stop. I know many people use Mrs.Dash, it has no sodium and it has a blend of seasonings in it. For me, I use Mccormick grill mates, it does contain salt but just in lower amounts. I add it to veggies and on all meats, even fish..its sooo good but without puting pure salt on the food. Defintely check out the spice isle at your grocery store, you can find a lot better things with less sodium and you won't sacrifice the taste. Best of luck to you!!

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SAFIYAH9 8/17/2011 1:37PM

    I am very sensitive to sodium. I'm not allergic to it, but if I overdo it then I swell up and bloat and worse. So I HAVE to keep my sodium levels within a healthy range. Over time, experimenting and reading labels has shown me some really good choices.

For instance:

Triscuit crackers are relatively low in sodium but taste like they're not.

Lays Classic Potato chips are the lowest in sodium chips there are, and not TOO bad on calories.

There is a product available in the spice section of most grocery stores called "NoSalt." I believe it's potassium or something like that, and a little goes a long way, but it tricks your taste buds and sort of 'tastes' like salt. With this stuff I just make my food WITHOUT salt and then add a little of this on top.

Also, Mrs Dash has some really good spice blends.

Over time, by restricting your salt intake your taste buds WILL adapt to where food tastes good without all the extra salt. May not help you now, but this MIGHT help you stick with it.

Get some freezer bags or small containers, and prepackage your snacks into serving sized containers. Plan the food and salt in to your day, keep tracking. Don't try to cut ALL your salt out now, just take it down by 500 mg increments each week. Get creative in how you do this! I have given you some options.

Another place to watch: Salad dressings are LOADED with sodium. Find low sodium alternatives, or just switch to apple cider vinegar and a little olive oil. Olive oil has healthy fats, and the apple cider vinegar has a great twang that mixes with salads really well. There is a salad made by Ken's Steakhouse (I got it at walmart) that has very little sodium in it. It's "Lite Raspberry Walnut Vinagrette" dressing. 2 tablespoons only has 120 mg of sodium and is a pretty good choice too.

Another one, fresh salsa added to the top of a salad in place of dressing. Walmart sells a "Sweet Onion Salsa" that has only 50 mg of sodium in 2 tbsps, and is only 5 CALORIES! it tastes wonderful, too. I have eaten salads with cottage cheese on the top, which is ALSO good in place of dressing.

Think outside the box, don't be afraid to explore and try new things, and don't try to do everything at once. Tackle the sodium issue one step at a time, you can do this!!!

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Unstoppable!

Monday, August 15, 2011

I lost 7 lbs for my first week! I am in total disbelief!

I have been persistent about my evening walks with my pooches and getting on the Wii Fit every day. (I just love the yoga, Advanced Step, and Free Run.) Before, my life was extremely sedentary. I'm guessing this last week of activity has shocked my metabolism into overdrive.

Keeping track of my food in the Nutrition Tracker has also been a HUGE help. Before, I was eating WAY more calories than I ever needed to be full. Now, I feel accountable for what I put into my body. I have been recognizing where to make smarter choices without denying myself the things that I love to eat and the importance of moderation and portion sizes. It's not always easy (take the incidence with the ribs, for example lol) and I don't always stay within my allotted limits but I'm LEARNING and I WANT this! I feel so in control!

I realize these results are not typical and not something I should expect in the future but it feels good to be off to such a great start!

  
  Member Comments About This Blog Post:

CHAINEDFAYE 8/17/2011 7:52PM

    Congrats and keep up the good work!

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CFULLINGT 8/17/2011 11:59AM

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Keep up the good work! I found that the nutrition tracker really helped me make smarter decisions. It's easy to make better choice when you know how many calories are in some of your favorite foods....and help you steer clear of them!

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4EVER21B 8/16/2011 11:17PM

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FREE2CHANGE 8/16/2011 9:52AM

    way to go...keep it up

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KACYISWINNING 8/15/2011 7:28PM

    That is AWESOME!!! Keep up the great work! emoticon

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REIKI_RAE 8/15/2011 11:45AM

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CHANGINGSAM 8/15/2011 9:46AM

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Keep up the emoticon work, my friend!

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DEJANIERA 8/15/2011 8:04AM

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NATURALROCKS 8/15/2011 8:00AM

    emoticon on the weight loss.

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An 'A' For Effort

Sunday, August 14, 2011

My friend invited me to her barbecue yesterday and, although I knew the temptation to indulge would be too great, I couldn't decline for that reason alone. If I turn down every social request where I have to be around unhealthy food, I may as well become a hermit.

My ideal goal was to not eat anything unhealthy while I was there but I knew that was wishful thinking before I even left the house because I absolutely cannot resist BARBECUED RIBS and HOMEMADE MAC & CHEESE under any circumstances.

I am not proud of the fact that I basically undid the last 4 days of progress in this one day- I feel terrible about it actually!- but I can't let it discourage me either. These changes to my life are not going to be instant and there are several good choices that I do recognize:

I made sure to fill up on a reasonably healthy breakfast before beginning my day and, instead of a full lunch, I spaced out two small, healthy snacks before arriving to save on calories and to act as a "filler".

At the barbecue, I ate moderate portions and I didn't get seconds- which took just about all the will power I had because it was so good! Instead, I distracted myself with activities and conversation.

I didn't have any alcohol or soda. Generally, I don't drink much of either anyway, but in this type of setting I'll usually have one or two (or three *shhh*... lol).

Of these I *can* be proud. Each is a small victory that bring me closer to my goals!

  
  Member Comments About This Blog Post:

CFULLINGT 8/17/2011 12:02PM

    You know, everyone needs a treat, and it's smart to not deny yourself what you want (you set yourself up for failure when you say "I can't have that") I've found something as simple as eating an apple or salad first and then eating want I really want helps me eat less....like, if I want some chicken wings, I'll eat a salad first, and then have a couple of my beloved wings, and then I'm good. Craving is at bay and I can still feel good that I didn't blow my whole day.

I promise it will get easier for you, before you know it your body will tell you exactly what it wants (and doesn't want).

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CHANGINGSAM 8/15/2011 9:45AM

    Honestly, I feel like you did pretty well. I am proud of the good choices that you mad at the BBQ - eating a healthy snack prior to going, not drinking alcohol/soda, no second plate, etc. Also, I am proud of the good choices you made that day - eating a healthy breakfast. I also love that you knew that there would be temptation, so you were prepared. I would say to eat a healthy breakfast, lunch, and snack before the next event. I would say about 1-1.5 spoonfuls of the foods that you want.

It's important to go to these events because a part of being healthy is also being happy. Be proud of the accomplishments you made at the BBQ.

Love this!

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KAYPRIME 8/15/2011 2:17AM

    REIKE_RAE I never thought of that strategy! Now that you've suggested it I kinda feel like DUH! I should've thought of that lol. Next time, I will try that to see which works best for me. And yes, I am also finding that CONSISTENCY is definitely the name of the game! emoticon

GREENMTNGIRLNO1 Thank you so much! and you are so welcome! We can do this together :D

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GREENMTNGIRLNO1 8/14/2011 5:40PM

    Pat yourself on the back and hold your head high. Like with any major change in life we all have slip ups and you did better in the situation than I would have! KUDOS!!!

Be strong!
Your honest with yourself and thats a big thing!

Also wanted to thank you for the friend add and again for the encouraging words emoticon emoticon

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REIKI_RAE 8/14/2011 10:17AM

    Girl, I TOTALLY understand where you're coming from. I felt the same way when I had a night out with friends. It definitely is discouraging BUT now that I've been on this site for 2 weeks I can see that, Yes, I've have had 2 big calories days due to friends' activities, but that I've been consistent every day. 2 days out of 14 is pretty good!

I would call your day a great success actually! You went in with a focused game plan by starting with a healthy breakfast and spreading out your lunch over 2 snacks. That is an awesome strategy to still give your body what it needs but still leaving room for fun. Next time (and yes there will be a next time!) try going ahead and eating your normal Spark meals before the 'event' and see if that helps you not to eat as much b/c you're full. Then you can compare how many calories you end up consuming and decide which way of eating will be best for you.

For me, if I know I'm meeting for something in the evening, then I eat most of my calories b/c I'm full by the time the event comes around and I'm less likely to go overboard. If it starts the day or is lunch time, then I make sure to keep the remaining meals fiber-rich, nutrient-rich, (i.e. less processed as possible for quick digestion), and on the smaller size.

Remember "Consistency" is more about 'trends over time' as opposed to being perfect. Perfection is a process, not a goal. Love to you!

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A Day of Lessons

Friday, August 12, 2011

I LOVE avocados. I could eat them every day with each meal... before I found out that ONE avocado has 26 g of fat! This bit of news breaks my heart... and ruins my Fat goal for Day 3. I have learned a lesson: check the Nutrition Info BEFORE consumption. (DUH!) I should've realized that avocados weren't your average pieces of fruit. They're rebels and play by their own rules!

I have been feeling the strength training from Day 2 the moment I woke up. It has made doing my normal chores even more of a chore. More than once throughout the day I had to decide whether I *really needed* that item from upstairs. I am not looking forward to the next session but I will persevere for the greater good. Lesson learned: strength training hurts while you're doing it and keeps hurting the day after. Then you do it again. (This is creating a tumultuous relationship for us, Strength Training.)

I didn't have my meals at regular intervals and found myself hovering around the kitchen and snacking more than I have in the previous two days. While I did choose healthy snacks each time (apple, Greek yogurt, Jello pudding), it was only after forcing myself not to give in to the unhealthy options I had available. Lesson: "Grazing" (as I like to call rummaging through the fridge and cabinets repeatedly) provides too much opportunity (and temptation) to make the wrong choice. Eat regularly scheduled meals and you won't share the characteristics of a cow!

Class adjourned.

  
  Member Comments About This Blog Post:

GREENMTNGIRLNO1 8/13/2011 5:37PM

    Good lessons to be learned!

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REIKI_RAE 8/12/2011 11:31AM

    Yeah, I love avocados too but I can say that I've been in the habit for a least a year of using only 1/5 of the fruit as a garnish in addition to tomato (which I also love) with my tuna wraps or omelets, whatever. It makes the meal look restaurant fancy while giving me what I want without taking away other opportunities for what I want for the rest of the day. :-)

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CHANGINGSAM 8/12/2011 8:48AM

    Good lessons to learn! emoticon

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