Thursday, February 12, 2009
Well, I have been up since about 6:30 AM. I've had a cup of coffee. I am getting ready to have my slim fast. I need to get started on my water. I just finished going online and entering my bills for bill pay through my bank. I am a little nervous as I have never used it before. I don't have enough money yet for my mortgage payment, but I scheduled it to go out and be there by the 20th. From what I read, it will go out same day, so I should have enough by then to go out. I hope I didn't mess myself up. The other option was to pay an additional $20 and call them and do a payment that way. I think it is ridiculous how some places charge so much just for you to pay your bill, but if I use Bill Pay, it will cost me nothing. I hope this works out. This is just a small accomplishment. I have some other things to get done, like doing our taxes, etc. This is all, as you might say, no exercise stuff. I need to get some physical exercise in today. I haven't decided how I am going to do that, but I know I need to get some in. It is not an option to not get some in.
I've set myself a goal, to do something small each day. I figure, if I do at least one thing or more, I am doing good. This is to get things done around the house, bills paid, etc. I know this is aside from weight loss, but I figure it ties into it as it will help with the depression and help to get me moving. We call this babysteps. Right now, everything feels so overwhelming and depresses me more, so to help get rid of the blocker, taking it one day at a time, and taking one thing at a time, I can remove the obstacle.
To weight loss, well, I was at 197.7, mid week I am now at 197...I know, not good, but at least it is moving the right direction and not the wrong direction. My weigh in is on Sunday, so when I do my weigh in, I will post it. Also, I leave Sunday for Oregon. I know I will be faced with motivation by myself in Oregon so I am really trying to put together a plan that I can follow through with and stick with the entire trip and be on track.
I can't even express how sick and tired of going I am, but also how thankful I am that we are going. We are desperately needing my husband's paycheck. I sure hope the plan from Obama helps the construction business here like they say so my husband as a job locally. Today, he missed work because of his back.
Well, I have to go now, and do something. I think I have convinced my husband to run some errands and go walking.
Wednesday, February 11, 2009
I've been in numbers, and last year i was right on with my numbers, except FOLATE. I had no clue what folate was and didn't worry about it. Well, it has been bugging me, so I decided to see what is folate and what foods has folate because I notice sometimes I have more than other times and usually on the low side.
Folate: What is it?
Folate is a water-soluble B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods .
Folate gets its name from the Latin word "folium" for leaf. A key observation of researcher Lucy Wills nearly 70 years ago led to the identification of folate as the nutrient needed to prevent the anemia of pregnancy. Dr. Wills demonstrated that the anemia could be corrected by a yeast extract. Folate was identified as the corrective substance in yeast extract in the late 1930s, and was extracted from spinach leaves in 1941.
Folate helps produce and maintain new cells . This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer . Both adults and children need folate to make normal red blood cells and prevent anemia . Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.
What foods provide folate?
Leafy green vegetables (like spinach and turnip greens), fruits (like citrus fruits and juices), and dried beans and peas are all natural sources of folate .
In 1996, the Food and Drug Administration (FDA) published regulations requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice, and other grain products [6-9]. Since cereals and grains are widely consumed in the U.S., these products have become a very important contributor of folic acid to the American diet. The following table suggests a variety of dietary sources of folate.
Table 1: Selected Food Sources of Folate and Folic Acid Food Micrograms (¥ìg) % DV^
*Breakfast cereals fortified with 100% of the DV, ¨ú cup 400 100
Beef liver, cooked, braised, 3 ounces 185 45
Cowpeas (blackeyes), immature, cooked, boiled, ¨ö cup 105 25
*Breakfast cereals, fortified with 25% of the DV, ¨ú cup 100 25
Spinach, frozen, cooked, boiled, ¨ö cup 100 25
Great Northern beans, boiled, ¨ö cup 90 20
Asparagus, boiled, 4 spears 85 20
*Rice, white, long-grain, parboiled, enriched, cooked, ¨ö cup 65 15
Vegetarian baked beans, canned, 1 cup 60 15
Spinach, raw, 1 cup 60 15
Green peas, frozen, boiled, ¨ö cup 50 15
Broccoli, chopped, frozen, cooked, ¨ö cup 50 15
*Egg noodles, cooked, enriched, ¨ö cup 50 15
Broccoli, raw, 2 spears (each 5 inches long) 45 10
Avocado, raw, all varieties, sliced, ¨ö cup sliced 45 10
Peanuts, all types, dry roasted, 1 ounce 40 10
Lettuce, Romaine, shredded, ¨ö cup 40 10
Wheat germ, crude, 2 Tablespoons 40 10
Tomato Juice, canned, 6 ounces 35 10
Orange juice, chilled, includes concentrate, ¨ú cup 35 10
Turnip greens, frozen, cooked, boiled, ¨ö cup 30 8
Orange, all commercial varieties, fresh, 1 small 30 8
*Bread, white, 1 slice 25 6
*Bread, whole wheat, 1 slice 25 6
Egg, whole, raw, fresh, 1 large 25 6
Cantaloupe, raw, ¨ù medium 25 6
Papaya, raw, ¨ö cup cubes 25 6
Banana, raw, 1 medium 20 6
* Items marked with an asterisk (*) are fortified with folic acid as part of the Folate Fortification Program.
for anyone that may be interested, here is the link:
Somethings I figure I need to add into my diet,
Vegetarian Baked Beans
So given this, I need to change my food plan slightly. Plus I want to see if it will make a difference with me moving my ticker down. It was the one thing I never ever was close to having my numbers in all last year, but was within everything else (protein, until I started to do protein). I don't know, just a theory. I can say I am probably deficient in folate.
Wednesday, February 11, 2009
I've been thinking, plotting, thinking, trying to figure out a plan. I've added a thread, weigh - in for my team, to make me more accountable, and hopefully others too, on the team. We are to go put down our loss, gain, same of how much. It is optional of putting our exact weight, but I put my exact weight. So far others have done the same. I created this months challenge to be easy easy...all we do is put down what exercise we do throughout each week.
Reason: One for each of us to see what type of activity we are each doing and how much. Next step, so I can build upon it for March's challenge. I am needing to be serious, for myself, and get my ticker moving and hopefully be in decent shape for doctors appt for test. Also, to help myself and team get moving.
Issues along the way:
Major Pain in Feet
Loss of Job
Travelling to Oregon weekly
Lack of Motivation
Issues with Kids
The list goes on, but sticking to primary stoppers or blockers
These are all getting in my way. My energy level of wanting to do anything goes down the tube. Seeing myself up to where I started last year, it depresses me. Seeing myself try so hard and not move the scale depresses me.
I know everyone has different reasons of not reaching or similar blockers, but need to get over all of these blockers.
As many know, I've struggled to just get going. Well, I managed to get some exercise in the last trip to Oregon. I managed to push myself into 11 mile walk. I suffered some from the walk, but felt good. I've purchased one pair of MBT's which are suppose to help and give you more of a workout. I've just one a bid on EBAY for a pair of clogs that look comfortable and are z-coils. Everyone I have ever seen wear, say they may look funky, but they are a blessing in disguise. Needing to walk so badly, and as the warmer weather on it's way, I have time to get some weight off before spring/summer, so I need to remove the blockers. Yeah, I know challenging, but babystep it at a time.
To begin with,
The biggest blocker is "Pain in Feet" - the shoes should take care of it.
Getting more exercise will help with the depression
Signed up for the outplacement offered to me (done - I'm signed up) to hopefully find a new job.
Stretches for neck pain, and I think overall exercise will help
Exercise and eating right should help with the energy
Travelling to Oregon weekly, well, that will still be there, but I am telling myself to plan plan for this next trip, like WALK, get up, get out of camper, instead of going on the Ellyptical, walk the entire RV Park, down to store, over to casino. Take my stepper to see how many steps. Or drive it to measure distance. If full of energy, then go to gym and do the ellyptical. Go in pool???if heater is fixed. Walking will be most important. Backup, the ellyptical if raining. I have to do at least 30 min on Ellyptical 3 X during the week or more.
Kid issues: LOTS OF PRAYERS....we've setup some consequences and rewards for performance. So far so good. Still LOTS OF PRAYERS
I think all of this really ties in together and is like a trickle affect. To help:
DRINK WATER: Working on it - it cleanses the system - hydrates the system
EAT SENSIBLY (Track Food)
Track my exercise
Spark as much as possible - at least by updating food/exercise/and a blog.
I also figured, I can get a little more in touch spiritually with God walking. I really need to spend sometime with him.
Tuesday, February 10, 2009
Well, I survived today. I did well with my food, and almost have my 8 glasses of water. I got 2.5 hours of power cleaning (heaving cleaning) mopping floors, cleaning shower. I went to the Dollar Store to pick up a few things needed, then came home. I cooked dinner. I've been on my feet moving since 1:30 this afternoon. Sitting now back down, 6:00. I wore my new shoes while cleaning and going to store, anytime being up. They feel pretty good. My heel still gets sore, even doing nothing, but what a differnence wearing new shoes.
Tuesday, February 10, 2009
Well, I feel great, I did good with eating and did get plenty of liquid, but was short 2 glasses of water. I wasn't as sore today. I did some stretching. I got my infinity dress order in today (2 dresses). I got them for $9.99 and are normally $199.00 and up. I love the dress. I can go sexy to business, and can wear it 35 different ways. You get a book with it too.
If anyone is interested, still available, looks great on heavy people as well as thin people. I found at the graveyard mall.
I got the black and red.
My plan is to do some kind of exercises tomorrow, no matter what, even if it snows like they say it will. I want to do some kind of workout in my new MBTs.
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