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On the Menu

Sunday, September 18, 2011

I'm not good at meal planning. I'm really not good at lunches. I used to be fine, but when I fell off the bandwagon, I really fell off, and now I just frequently fly by the seat off my pants.

I told DH I needed to come up with something this week. I pondered making chicken to bring with veggies aloud. DH jumped into action and volunteered and then took care of making multiple cornish hens so I'd be covered for the week.

Don't be a hater. :)

There's been times I've wondered about the state of my marriage and wondered if the choices I made to get here are the best, but then you have a man who I'll be married to for 10 yrs. (in a month) pop up and take care of this with relish (including making a special brine), huh, it really puts a new spin on love, doesn't it?

So my bird (well half) is sitting in a dish with some bowties, and asparagus stir fry (my contribution to the dish, straight from the microwave) is sitting in the fridge all packed up ready for me to take tomorrow.

So that's how I plan to succeed. Making good choices one at a time, and planning ahead just a wee bit. I'll get better with this planning and executing. Just watch me.

What do you plan and execute sparkies?

  
  Member Comments About This Blog Post:

_KATHY 9/20/2011 11:51AM

    What a lovely DH you have to do those things for you. I've heard of such things. :) My sister has a DH like that. My DH is awesome and helpful in his ways. The kitchen not being on e of them. I believe in planning though.

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MUGGLE_MOM 9/19/2011 6:24PM

    Sounds like a very yummy lunch. Thank you DH for being such a great keeper. I hope you two do something lovely for your 10 year anniversary.

Planning is tough. I'm not very good at it, but I do like to make soups and stews in the crockpot and pressure cooker and put them in the fridge in individual servings. I'm big on Thai Chickpeas, Lentil soup, split pea soup, chicken stew, chilli and I'm thinking of adding moussaka to the list since it came out so yummy the last time I made it. I like to make 2 on Sunday or Monday and have them to go between all week. I pick two different ones the next week.

Oh, my favorite foodie websites are:
eatingwell . com
cleaneatingmag . com
cookinglight . com
and of course Spark

Oh, and cleaneatingmag has 14 days of menus, but if you just pick out the meals that you can have for lunch, that gives you some ideas too.

Hope it all goes well.
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Comment edited on: 9/19/2011 6:37:19 PM

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PATRISNA 9/19/2011 2:39PM

    Good Plan Great Husband!



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MUSTANG_SALLY2 9/19/2011 12:24PM

    I usually plan my dinners and then make enough to portion out for lunches. Most weeks, that works really well. Then I have yummy food for both meals and since I like leftovers, it works out nicely.

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DOODIE59 9/19/2011 8:51AM

    Yeah -- it's the unplanned that will get us every time:) From personal experience, I find I put most effort and energy into our dinner which means that it is always the most nutritionally well rounded and healthful. My husband loves leftovers for lunch so I aim to have enough for two or three lunches ... this could apply to you. Just as a suggestion: stuffed peppers (chili-based and heavy on the veggies, black beans and quinoa), coq au vin on brown rice w added veggies, curries on brown rice -- I always add an entire freezer bag of frozen veggies to this main meal (you know -- disguising the veggie flavour from the kids w heavily flavoured sauces), also even a carefully made pasta sauce w very lean ground meat can include TONS of veggies ... just keep the amount of pasta down.

Also, I got into the habit of chunky salads (kids were more likely to eat them). A chunky greek salad -- 6 ingredients + dressing (cherry tomatoes, red peppers, half onion, chunked cucumbers, cubed feta and small amount of black olives provides high fibre and protein. I sometimes put Paul Newman's low cal Balsamic vinaigrette on this -- tastes great:)

You can check the website for a number of black bean and corn salads -- mine is BIG on chopped veggies and there is no fat, only the juice of a lime as the dressing. It's fantastic, if I say so myself:) and hugely filling. Of course, tabouleh is an old standby ... just add any other veggies you like to bump up the fibre and nutrition ...

Plan away, my friend ... and enjoy the rest of your week!
Deirdre
And, yes, it sounds like you have a peach of a husband -- Yay!

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TECAVINESS 9/19/2011 12:01AM

    Sounds like a great plan. I really need to plan my lunches better. With my busy schedule and working in retail, I usually don't even get to eat lunch.

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DIFROMWYOMING 9/18/2011 11:24PM

    Breakfast and lunch. I used to have oatmeal every morning, but the celiac's put an end to that. So now it's corn chex...yogurt for a mid morning snack....and then I plan a lunch. Same idea as yours, chicken and veggies or fruit or both...sometimes a casserole I've put together with rice or corn tortillas. I'm pretty good at planning...it's the 'un-planned' stuff that gets me every time! emoticon

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Newsflash

Saturday, September 17, 2011

Observation # 1 --- I am much less stiff and feel less painful if I am actively moving about all day. It's probably obvious even to the untrained eye, but it feels like a revelation to me. Active is as active does.

I am still struggling to get easily in and out of my car and the hubby's, but I am writing my blog from inside the house, so eventually I got to where I needed to. - ha! Today, we did some walking around at estate and yard sales. I ended up with a antique silver spoon, (I just dug the ornate handle), a Gund teddy bear, scrabble (I wanted the game tiles for a jewelry project) & a couple of baskets. Everything was $2 each except for the baskets which I scored for 50 cents each. Hubby got a couple of things for cheap also.

We also visited his mom, went to the meat market (one of those old time places), out to dinner, and finally I just got back from the supermarket.

DH surprised the heck out of me by volunteering to make cornish hens so I could have some tasty chicken to take to work for my lunches. It was very thoughtful of him. He's in the kitchen, brining the birds as we speak. :)

Hoping to hit Trader Joe's later in the week with one of my pals. I don't get there nearly enough, but now there is one close to work. Woot!

I should start doing laundry but I don't know that I am going to be awake that long! It's been a long week and I am tired!

Have a great night, sparkies!



  
  Member Comments About This Blog Post:

KIKI0531 9/18/2011 7:18PM

    I so would love a Trader Joes near my work OR home ... unfortunately not the case. Have to travel a bit to get there :( Sounds as though you are doing great and getting a lot of fitness in. Keep making those great choices for yourself :)

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DOODIE59 9/18/2011 10:01AM

    Active is as active does -- so true. You know, your positive spirit shines through ... don't know if it's always like that, but it sure seems to me that your healthier choices are opening your eyes to all that's out there. Soon you'll be vaulting the car to get to the other side:)

Just Keep Going --
Deirdre

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BESTCK 9/18/2011 8:20AM

    Sounds like a great day. Way to bounce back.

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DIFROMWYOMING 9/17/2011 11:28PM

    emoticon

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MUGGLE_MOM 9/17/2011 10:47PM

    Active Is as Active Does. I just love it!
Sounds like a great day! Please make sure you post pics of your scrabble jewelry. I can't wait to see it. So jealous of your Gund. Love a nice soft teddy!

I am hoping you skipped the laundry, had some great down time an early bedtime and am off to another great start tomorrow.

You are SOOOOO ROCKIN' IT!!!!!

Keep up the awesome work and the great 'TUDE!

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ITSHOWYOULIVE 9/17/2011 9:16PM

    Jealous of the Gund teddy bear you snagged :)! You are working hard on all the right things...keep up the good work!

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JAGRIF 9/17/2011 8:42PM

    Took me a while to realize that more activity = more energy. Great job at the estate sale.

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AFRESHSTART2 9/17/2011 8:36PM

    Keep on chugging along like the little train that could!
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KEKEIKO 9/17/2011 8:33PM

    You have a wonderful supportive husband. Keep on thinking healthy thoughts! Hugs, Keke

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PAISHAR2 9/17/2011 8:21PM

    emoticon

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MSKITYOCAT 9/17/2011 8:16PM

  keep on keeping on Blessings

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The RIP

Thursday, September 15, 2011

Gloves are off. I need to reinvent myself. I couldn't get out of my car tonight. I did eventually, but it took some effort. WTH? Seriously? I could not get out of my car. I wheezed walking over to my car, and yes, possibly some of that may be due in part to allergies, but seriously, I am fat. over fat. I am tired of being huge. I want to make changes, but I am falling short of being my own miracle.

In some ways I am happier than I have ever been, but in others, I am miserable. I need a big freaking push to make myself matter more to me. Why should I have to do that/ WTH? When did I become so complacent that I stopped caring? Who is this? I need my old kick ass self to come back and take charge.

IMMEDIATELY.

The RIP is born..

The Re-Invention Project.

I don't know how I am going to do it. I don't. But I am starting now. Working on separating the good, from the bad, and the ugly. That's the fat. I am just sick of feeling ugly, not being able to breathe and taking the elevator.

I can't fix it all overnight. I have tried that route. It doesn't work.

But, I got to start somewhere.

I need to go to google maps.

What have you done to reinvent yourself???

  
  Member Comments About This Blog Post:

_KATHY 9/17/2011 8:01PM

    My R.I.P was about the same as your's and most everyone's. I just had enough. By now, I know what to do and so do you. Eat less, move more. I believe in myself and try to be rigorously honest about what I eat. . I Use the tools here. I found an exercise I can do and do a lot of. I bought a peddler and sit on the couch and just peddle. I had to find the right position and a good movie to watch but it works for me. I have hand weights and resistance bands as well. I think the most important part of all this is the self honesty. I just can't afford the denial. When those thoughts of wanting to give up come, I refuse to listen. There are things I can do instead. Also, I needed to stop being a perfectionist. Sometimes it's not so important how you get there. It's that you get there. I know I always learn something from mistakes. The road can be a happy place. It has been for me lately.
Hugs
Kate

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DOODIE59 9/16/2011 12:47PM

    Hi Mickey
You're gonna do this. It might be fast, it might be slow (I know -- I've said this before) but it bears repeating. Lots of little steps and being aware that you are improving every single day. You don't suddenly get to goal weight; it's the result of continued effort. So, you wheezed your way to the car today -- I suspect you won't be wheezing in two months. Sound far away? You'll have made lots of little changes in two months ... sixty short days. And in the meantime you're living a healthier life ... it's all good.

(I just need to take my own advice:)). Have a wonderful, crispy-air filled weekend!
Deirdre

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SUZWARNR 9/16/2011 7:41AM

    Great blog! Never give up! I made small weight loss goals for myself. Every 5 pounds. Making small, gradual changes helps too. Remember, you are in the best place. You can do this. I believe in you!

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SARAWALKS 9/16/2011 7:22AM

    I love MUGGLEMOM's comment! Baby steps, baby steps all add up. Her comment reminded me that the first time I tried the elliptical, I could only do it for 2-3 minutes and then I had to rest. That was 5 1/2 years ago, the Christmas after I turned 60, and I was losing my breath power to sing.
Baby steps...
Leslie Sansone's DVDs helped me a lot when I couldn't get to the gym and then when the gym got too expensive. And I can hardly believe I am now running 5Ks - once a week for sure, but aiming for 2x or even 3x a week when I can manage it.
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MUGGLE_MOM 9/16/2011 7:16AM

    Wow MickeyMax, what a great blog. You sound so open and ready for the changes that will bring you success. You go Girl!

I love your RIP project. I think it is totally awesome.

Personally, I haven't had all that much success reinventing myself, but I had a friend who worked her RIP project famously. Here is what I saw that she did. Of course, I'm sure that I'm missing stuff, and interpreting stuff, but you'll get the basic gist of it.

- She had a can do attitude. When she first started, maybe she could only do 2 minutes in the elliptical, but that was okay. She would get off and rest a bit and then do it again. She was going to do whatever it took to succeed.

- She made herself a priority. I'm not saying that her hubby and others weren't important, but she made sure that she had what she needed to succeed and did what she needed to do for her, all with a smile on her face most of the time. Taking care of her was non-negotiable.

- She connected with happy, like minded individuals often. Even so far as to calling them when she wanted to chat.

- She never gave up, never gave in. Sometimes she changed the rules to fit her schedule or her life that day, but she always gave it her best effort.

-She exercised (weights/cardio) regularly. She started slow, built on it, and was continually doing more and more. I think one of the last times we chatted she was up over an hour on the elliptical and then walked blocks and blocks through Beantown just to get some extra exercise in while chatting with me on the phone.

- She made sure to get her quota of water in nearly every day, no matter what.

- She ate protein and fibrous carbs at every meal, I think 5X a day.

- She planned her meals and her exercise and followed through to her own success.

- She believed that success breeds success and built on each and every success she had no matter how small or insignificant it seemed at the time.

- She picked short and long terms goals and focused on them to keep her moving forward.

- She stayed positive, not letting the baddies take over.

- She followed her heart, firmly believed that she was worth it, and took the world by storm, one baby step at a time.

I am sure, beyond a shadow of a doubt, that you have what it takes to succeed at your RIP project. Its a process. Not all processes run smoothly, but I have no doubt that yours will be running in the right direction. Please keep us posted, I can't wait to follow this amazing journey and cheer for you along the way!

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BESTCK 9/16/2011 7:06AM

    I am working on being conscious of the things I want to change and noticing changes as they happen. I want the little things to motivate me onto bigger victories.

Congratulations on making the changes you want to see in yourself.

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GEORGIA_KAY 9/16/2011 6:28AM

    I had to get over the idea that one day's eating wouldn't make that much of a difference. What's a few little meals after all? But someone on here wrote (and I wish I could remember who, so I could thank her) that it's like the pages in a book...one thin little page doesn't look like much all by itself, but when you put them all together, they sure make a great BIG, thick book. It made sense to me, and I started believing that even one day, one meal really counts. Just woke up one morning last March and started an eating regime of staying below 1500 calories. Pretty soon, before I even knew it, the weight started dropping. I lost 60 pounds. I still have a long way to go, and I've had my share of slip-ups, it's true. But I know that now I can make my own miracle happen by just starting over again. And again and again if I have to. it all counts to the greater goal!

Love your RIP terminology, Mar :)
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KKINNEA 9/16/2011 12:51AM

    I started small. I sat on SP for a long time then realized that, although running had taken off weight, it wouldn't be easy and mindless forever.

When weight started creeping on, I told myself I would start by drinking the recommended water. When I got that habit down, I went to the next one. I gave myself tons of latitude to begin - track without judgment, lose only half a pound per week - and only ratcheted up when I had met those goals.

Not sure if it works for everyone, but it's a method to try!

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ITSHOWYOULIVE 9/15/2011 10:35PM

    I started "running". In quotes because by most standards I'm not actually running, but for me it is. Just gotta start. Pick something and do it. Good luck with your re-invention...you can do it!

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TEDDYBEARGIRL 9/15/2011 9:47PM

    You asked the question.........What have you done to reinvent yourself???

I had to decide that I wanted thin more than food.

I chose to make a walking program commitment. I have chosen to walk despite the pain. I blog about my walking progress. I took the bold step of signing up for a virtual 5K walk for the end of October. Go read my blogs to know more about my walking journey.

I chose to pick up a book and read instead of picking up food to eat when i truly do not need to eat something. If the weather is permitting I actually take my book outside to read so i am not even near the frig.

I am working on the mental change of replacing one addiction(obsession) with another. I am working on replacing my addiction(obsession) of food with being addicted to exercise(physical activity in general).

That is how i have been working on reinventing myself. I began this reinvent journey just this August. I have belonged to sparks since 2006 but struggled until just recently because my focus was almost 100% on the outside where it needs to begin from the inside out to be a lasting change so I am on my way to a new me now.

I know you can do this!!!!!!

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NATURALROCKS 9/15/2011 9:46PM

    emoticon

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LIL-VIXEN 9/15/2011 9:33PM

    Hi

Reinventing yourself is a good thing. Just like the Phoenix rising from the aches.

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NOTABOUTHEFACE 9/15/2011 9:29PM

    Do it. Sometimes reinvention is the best thing. We'll be doing the same next week. As long as you give your best and take no prisoners, change is imminent!

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Payback is a *****

Wednesday, September 14, 2011

I hope I did not wake my neighbors when I yelled out, "Are you freaking kidding me?" when I hopped on the scale this morning.

(insert more colorful language here)

Yeah, it was something like that. I walked x minutes, I ate bags of salads, (yes, you read that right), I did this, I did that. ,,,, and I still did not lose the weight I expected to this week. I am not saying that I thought it would ALL fall off this week, but seriously, body, throw me a bone here.

Nope, she says.

I'll drop it when I am good and ready. You keep doing this and that, and when I am ready to throw down a couple, I'll get back to you.

Yes, but I am doing a challenge here. My friends.....what will they think?

Well, your friends will understand. They've met me before. They know I won't budge until I say I am ready to budge.

Oh ok. You're kind of being a ***** though.

Yeah. So. Sue me. You've mistreated me for so long. You've thrown so much crap in me for so long. Just because you say you're ready for me to forgive you, and you are ready to grow up, and work together doesn't mean I am ready to believe you. You have to earn my respect. When I believe you, that you are in this for us, then you will see a difference.

Ok, body wins again. For now. I'll keep trying to do my part, make inroads on where we can come together and hopefully she will see things my way from here on out.

(Disclaimer: no, I am not losing it...just having a conversation with my body).

  
  Member Comments About This Blog Post:

*ERICA* 9/15/2011 12:22PM

    cute blog!
hang in there! it will come off. it seems like you are doing everything right.

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GEORGIA_KAY 9/15/2011 10:14AM

    Mar, I chuckled the whole way through this blog. I love your keen sense of the ridiculous!

LOVE IT!!!!!
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ITSHOWYOULIVE 9/15/2011 12:07AM

    Glad to know I'm not the only one who converses with myself and parts of myself-lol!! Keep up the good work :)!!

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DIFROMWYOMING 9/14/2011 5:28PM

    Oh Mar, I loved this because I have the same reaction to my scale more often than not! (except when I'm looking with only one eye partially open because I KNOW it won't be pretty).
You're doing wonderful, taking care of you. The rest will come. Hang in there. Di

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LINDAINALABAMA 9/14/2011 4:29PM

    hey mickey.
great blog with your body. i could so identify with your conversation.

and i love all the words of encouragement that friends have sent to you.

keep on keeping on.

linda in bama
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TEDDYBEARGIRL 9/14/2011 3:50PM

    This is why I only weigh myself when i set a "milestone" goal such as my 5x shirts are all fitting loose now so i will weigh as I know I have lost some pounds, or i will weigh myself when I have to buy the next sixe down in underware/bra etc as that means i know i have lost some pounds......that way the scale never wins, i win!

For me weighing weekly sets me up for disapointment as I tend to focus and measure my success by the number on the scale....BUT no more. I now only weigh when i know beyobd a doubt I have lost some pounds.

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PATRISNA 9/14/2011 12:41PM

    Mickey You are having NSV (non scale victories) every day! You are really an inspiration to me. I love reading your blogs. I don't always leave a comment on every blog, but you are emoticon



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Comment edited on: 9/14/2011 12:42:14 PM

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BIG_BEAR73 9/14/2011 11:37AM

    dont give up, loose inches before lbs anyway!

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NICKB1978 9/14/2011 10:41AM

    i do that all the time!!

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CHANGE_4_ME 9/14/2011 10:28AM

    Hang in there! emoticon

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KKINNEA 9/14/2011 10:11AM

    Keep going - and remember, it is aerobic activity to trash your scale if needed! :)

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KRW4LIFE 9/14/2011 9:29AM

    I have that same problem. Just keep excercising and eating right and soon your body will respond. Keep your head up girl. We have all been there. Hugs

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DOODIE59 9/14/2011 9:23AM

    Oh, yeah, it will happen when it happens:) In the meantime, you can wait for the beautiful moment when you and your body are a team, work as one, strive for the same things ... the perfect symbiotic relationship:)

This will happen, and along the way you get to enjoy each day a little more, with a bit more energy, a clearing mind ... it's all good.

Enjoy the process!
Deirdre

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MUGGLE_MOM 9/14/2011 8:13AM

    Wow. Great blog. Yes, we've all been there. Did everything we were supposed to and the scale won't budge. Wasn't it just yesterday that you blogged that you saw a change in your body. I think your attitude ROCKS. I love the conversation that you had with your bod. It spoke the truth. Continue the respect and it will pay you back.

Keep the faith! You are on the road!!!!

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MSHOPPER63 9/14/2011 7:58AM

    Oh Mickey, girl hang in there!! I tend to jump on the scale every morning which I really need to stop doing. I decided to post last night and good thing I did because this morning the scale was 3 pounds heavier and like you I had some choice words for it.
It was like are you kidding me, now I have to work even harder not to post a gain next week GREAT !!!!

Stay positive my Sapphire Sis, you are making huge improvements in your overall health and the scale will reflect those changes in time.

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NOTABOUTHEFACE 9/14/2011 7:20AM

    Body does as body pleases.

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BESTCK 9/14/2011 7:19AM

    Mickey, this is perfect. How do you always know what I need? (Oh, yeah! It's cuz we're going through the same thing, Duh!) I have been having this same conversation with my body this week. (I will be blogging about it as soon as I can do so without the profanity you so lovingly left out.)

Very positive response to a negative situation. I can't wait until your body decides to give up and let go of some of that. You're going to rock it.

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PLSMOM 9/14/2011 7:14AM

    Love this blog...I can sooo relate! (and most of your other team members can too!) We've all been there and we'll be there with you to celebrate when your body decides to cooperate. I love the conversation with your body...I can hear mine agreeing with yours..."preach on sister"! emoticon You'll get there...just keep on trying!

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Gail

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Visual Cues (Day 7 of the Challenge)

Tuesday, September 13, 2011

I noticed something last night, in the tiniest little way, my stomach is starting to deflate.

Call out the National Guard! WOOT! I was pumped when I saw that tiny little change starting to take place. It was subtle but just enough for me to notice a bit of definition forming. Woot!
Sure, the scale has its place to provide feedback on the numbers, and I can't ignore those either, but this is what jumped out at me. It feels great to see something changing.

I am having a super busy week at work, busy for someone who doesn't flinch at 12 hour days. So last night, I stopped at the supermarket on the way home and brought myself a bag of salad, some fruit and a small container of ice cream. The first two came to work and are now in my fridge. The latter is at home in the freezer, where I will eat, when I have room on my plate....straight from the carton.

I am realizing about myself it is so much more for me about the process. I don't need a lot of ice cream to be satisfied. (Satisfied is my new favorite word). In fact, a couple of teaspoonfuls is just the right portion. It is the enjoyment of having exactly what I want without settling on something else. Even my salad takes that form. I don't mind salad. If I can have it with the dressing I like, I am happy. That has come to work now also. YAY! This fridge idea has been a fantastic addition.

Well sparkies, wishing you all a fabulous day! Today is the last hurrah before the first challenge weigh-in. I am going to take a hint from my pal, NOTABOUTTHEFACE (aka, The Mrs) and go do a few mins of activity at the top of every hour. What a darn good idea! Woo hoo!


  
  Member Comments About This Blog Post:

PINKAMBER18 9/16/2011 10:15AM

    emoticon Such an amazing feeling isn't it?!

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MSHOPPER63 9/14/2011 8:04AM

    emoticon on noticing your tummy shrinking. Since your weigh in wasn't what you expected try to keep a journal with your measurements. That's a true test of how well your doing. Noticing those inches disappearing is a great pick me upper.
Keep up the hard work, with every passing day your becoming a leaner/healthier YOU !


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CANNIE50 9/13/2011 9:08PM

    Wow, you are getting healthier by the day! I am so glad you are a Sparkler emoticon

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ITSHOWYOULIVE 9/13/2011 4:27PM

    WootWoot!! Awesome! So glad you are seeing the changes :)! And I agree a little ice cream is a great treat and a little is all it takes! Yes, I love the Mrs' idea of activity on the hour. Way to go!

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MUGGLE_MOM 9/13/2011 2:20PM

    I LOVE that you are seeing the changes!

Whooo Hoooo on your new world of the day! Satisfied is a great word to focus on!

It sounds like the fridge is an awesome addition!

Keep up being the fabulous You that you are!!!!

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TEDDYBEARGIRL 9/13/2011 12:36PM

    emoticon

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MUSTANG_SALLY2 9/13/2011 11:48AM

    Oh I like that plan. I have such a hard time getting myself to break away from my desk and move. Ugh! I'll have to try this.

Best wishes on the weigh-in!

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SARAWALKS 9/13/2011 10:20AM

    Yes, being Satisfied really matters. And I like that idea about a few minutes at the top of every hour!
emoticon for visible definition! ain't it fun??????????? emoticon

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BESTCK 9/13/2011 8:29AM

    I like your attitude about the ice cream and the salad dressing. I agree that there is no point in doing this if we can't be satisfied. But it's not working out as well for me. I'm getting kind of frustrated with the lack of weight loss, regardless of the changes.

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NOTABOUTHEFACE 9/13/2011 7:34AM

    Congrats on seeing the changes! Isn't it awesome when that happens?! There's never anything as satisfying as the first two bites of anything especially if it's flavorful. Ugh, by the end of the day I was asking myself "WHY did you say you were going to do this treadmill thing?!" LOL By the time we went down to workout for real I was hissing at the basement. It just seemed like the top o' the hour was coming a lot faster than usual! HA! But good for you! It's not a bad thing to get the metabolism moving regularly especially if you're sedentary most of the day like most of us are.

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