PLATINUM755   282,843
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PLATINUM755's Recent Blog Entries

I can and I will!

Thursday, August 20, 2009

So far I've been doing ok reducing the number of cigarettes smoked along with watching my weight and calories. Today is an affirmation day...I've manuevered pretty well so far with my cig count, but I know the time is drawing near when I need to just say NO! Thus far that hasn't been hard, but it's only been the last year that my smoking increased from 20 to 30 cigarettes, and decluttering my environment and my mind has allowed me to scrunch up my nose and gently say I don't want that...Not that I haven't been rehearsing other responses to change my responses to stimuli. Example, a week ago a slow leak developed around my toilet. I'm creative, so I did a temporary fix, but it needed to be fixed. I had someone look at it, and they did an even better temporary fix, but it was still leaking. Yesterday, they came to finish the task, with all the tools they needed. 1 hr passed, 2 hrs passed and they were still working on it. The next thing I knew my bathroom was flooded (the water was originally turned off, but the repairman thought it was good to go so the water was turned back on). Needless to say, the first thought was "I need a smoke." Fast forwarding to the end, the problem has been fixed, and I said no, but I had to pace a bit and repeat my positive internal voice going...I stayed on point and met the daily goal but it showed me that I need to practice more...I need to say no more often, I'm back to my normal level, but the true mission to is change that normal level and eliminate the activity altogether...after the fact I can say that yesterday was a good practice run...if I can continue to say no to the actions I do not want in my life, I will be successful!

Today's affirmation: I can and I will!

  
  Member Comments About This Blog Post:

LADYTANAMA 8/20/2009 3:38PM

    emoticon that's awesome

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ZATANNA 8/20/2009 3:19PM

    emoticon emoticon keep motivated emoticon

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Stick with your plan!

Tuesday, August 18, 2009

There's a reason why I am on this journey...I want to make changes to my lifestyle...How do I that, I set down rules/boundaries to follow when I find myself making decisions that are contrary to what I want to achieve...Mentally, I place myself in situations and develop my response...I practice this over and over, so that it is etched in my brain...Practice, practice, practice...when I'm actually in the situation, I may slip, but I try to understand and become more aware of what triggered me to continue with the same nondesired behavior in order to stick with your plan...Keep practicing, then practice some more, and then practice some more...

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit. "
--Aristotle

  
  Member Comments About This Blog Post:

XAVTAY 8/19/2009 8:39AM

    Thanks for the blog and I never saw the quote but I love it.We are what we repeatedly do.
Many blessings on your journey
Blann

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Know what you're eating and why!

Monday, August 17, 2009

A fellow SP team member shared that she was reading David A. Kessler MD's "The End of Overeating: Taking control of the Insatiable American Appetite" book, and it sounded interesting. I was able to obtain it through my library, so as long as I'm designing my new lifestyle this would fit right in. I'm really loving it! What the industry has mastered when designing our foods for us, and not good foods, is amazing and alarming! Taking into account how our bodies react to certain food combinations and bypass the connection that tells us when we are full so we simply continue to eat. I think the book is worth checking out!

Positive spin -- if they can do it, so can I! The ability to live a healthier lifestyle will require healthy food to fuel the activity levels I want to achieve, combining the right ingredients to stimulate my senses in the direction I want them to go.

Know what you're eating and why!

  


You can do anything if you try!

Sunday, August 16, 2009

It has been so hot the last two days, I've been doing everything to avoid turning on the stove/oven, even minimizing the use of the microwave.

Pre-exercise: zucchini muffin with green tea
Breakfast: Cereal, milk, blueberries,
Snack: Bolthouse Farms Green Goodness and 1 lg Graham Cracker
Lunch: Lettuce, tomatoes, mushrooms, 1 oz cheese, sardines, homemade vinegarette, V8 Fusion Pomegranate Blueberry
Dinner: 2 slices whole wheat bread, peanut butter and jelly, Chocolate milk (Ovaltine with Lactaid Calcium fortified 2% milk)
Dessert: Kisses (1 serving)
Late snack: Kiwi (1 med)

Mission accomplished...within caloric/car, fat, protein range; fell a little short on potassium with only nutrients still working on foods to fill requirements, selenium.

YOU CAN DO ANYTHING IF YOU TRY! emoticon

  


It's all good!

Saturday, August 15, 2009

I lost my original entry, but this is a snapshot of a part of my journal...I've been working hard to pull it all together, and yesterday was as good as it gets.

Completed my exercise routine (strength and cardio total 180 mins split between a.m. and p.m. sessions)

WEIGHT (125)...138

DAILY GOALS:
Calories (1,550 - 1,900)... 1580
Carbs (202 - 292).............208
Fat ( 40 - 70)...................57
Protein (60 - 158)............79
Fruits/Veggies (5-7)..........8

DAILY NUTRIENTS WATCHED(goal....actual):
Iron, Fe: 100 - 150....53
Vitamin B-12: 100 - 200...282
Sodium, Na: 0 - 2,300...1,741
Calcium, Ca: 100 - 150...137
Cholesterol: 0 - 250...114
Vitamin C: 100 - 500...2,443
Vitamin B-6: 100 - 200...314
Vitamin E: 100 - 200...219
Fiber, total dietary: 25 - 35...25
Zinc, Zn: 100 - 200...177
Water, was 8 glasses/now 11: ...12
Potassium, K: 2,000 - 3,500...2,527
Magnesium, Mg: 100 - 125...152
Copper, Cu: 100 - 150...175
Selenium, Se: 100 - 200...101

OTHER WEEKLY/BI-WEEKLY GOALS:
Cigarettes (no more than 18)...14-18

SELF-NOTES based on Nutrition Feedback, SP Vitamin/Mineral Reference section, etal)
Here I note action items, like add FOLIC ACID/FOLATE to watch list; along with 'mental reminders' such as Vit C which seems high in my numbers above, but as a smoker it needs to be increased but watched so I can reduce as I work to eliminate smoking; additionally zinc and copper are not friend, the higher the zinc the less copper is absorbed.

The first entry provided more details in the SELF NOTE section and may magically re-appear (I've had this happen before but not often with blog entries)...but in keeping with my less stressful lifestyle, I have all the info in my journal...so emoticon....

Its STILL all good! emoticon

  
  Member Comments About This Blog Post:

NANCYLEE46 8/15/2009 1:42PM

    I wish I was as organized as you.
Nancy
C0-Moderator, DwD

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