RUSSELL1960   34,095
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RUSSELL1960's Recent Blog Entries

It's still hard sometimes

Friday, March 08, 2013

I've come a long way and I've learned a lot. Still, there are hard moments like last evening. The day started off well but we received a surprise invitation to a Guatemalan friend's house for lunch after we had already eaten lunch. They had prepared tacos for us and I felt obligated to receive the gift they had prepared so generously and so I ate (and the tacos were delicious). When I got home I realized I had eaten 900 calories of extra unplanned food. In order to stay within my calorie range for the day I essentially had to skip supper (except for a little tossed salad with balsamic vinegar) and also have a smaller evening snack than usual. It was hard to stay away from eating more when my routine was so interrupted like this. It was hard to get back on track. But fortunately, I did and it paid off. This morning I weighed in found that I had lost two more pounds. I'm now down to 179, four pounds from my target weight of 175. Each hard sacrifice like this moves me closer to my goal. I'm always glad when I make the hard decision even though it's a struggle in the moment. I've really seen the benefit of consistency. I hope to apply this to other life goals as well where I'm not yet as consistent as i would like to be.

  Member Comments About This Blog Post:

ASHPATCH11 3/11/2013 8:38AM

    Consistency noted need to be more consistenat with my eating habits for sure. Thanks for the postive blog great read and you rock already within arms reach of 175!!!! You have some serious stength to do what you did I would have caved into the food temptation. emoticon

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WAYNE1997 3/10/2013 9:37AM

    Irv, Thanks for sharing your thoughts about your experience. I am having difficulty with this recently. Hanna is here with 7 friends from college. We had diner with them last evening and Krista'a mom made a delicious desert. I ate a few more of these cookies bars then I should have and found myself grazing a bit as I put leftovers away. I need to get motivated to stay consistant as you model for me. I have small group this afternoon and we usually have delicious food at these gatherings. Whew, a tough weekend. However, this past week was great and I exercised regularly. Thanks again for the inspiration as I work to be more consistant once again. Congratulations on dropping 2 more pounds!! emoticon

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JULESJET 3/8/2013 8:38PM

    Good for you! You are very close! Keep it up!

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GODS_TEMPLE 3/8/2013 7:17PM

    I am very proud of you! These are life lessons, and will be beneficial even after you reach your final goal. Great news about reaching that mini goal, too! You deserve a non-food reward!

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My Latest Greatest Little Mini-Goal

Monday, March 04, 2013

Each little mini-goal in my weight loss journey has been motivating. I've had a whole series of them because for me even having a modest goal like losing five pounds seemed too overwhelming and too far out into the future to give me much motivation. But a pound or two feels realistic and possible. So I've set these little goals in front of me and imagined how great getting them accomplished would be. A mini-goal might get me to where I win a little virtual trophy or might drop me below a certain milestone weight. For example, a big and exciting one was the two pound mini-goal of dropping from 201 to 199 to enter into ONEderland. Arriving at 199 was amazing and I couldn't resist taking a silly picture of the scale that morning as proof of the good news! Well, now I'm gearing up for another hugely significant two pound mini-goal. Five months of effort with Spark People has resulted in 42 pounds of weight loss and I now weigh 181. My current goal is to lose two more pounds which will put me at 179. This is huge for me because according to the Centers for Disease Control standard, when I drop to 179 I will be, for the first time in decades, out of the "overweight" category for my height and body build. I am already wonderfully fit and trim compared to the past and it is a joy to see and feel the difference. I was remembering this morning how difficult it used to be to even tie my shoes. It is a bit embarrassing to admit that I actually got winded tying my shoes because I couldn't breathe with all my belly fat compressed against my lungs in that position. I essentially had to hold my breath while tying my shoes and then gasp to catch my breath afterwards. How wonderful it is to feel so much better now and to be able to tie my shoes effortlessly. So even though 179 is just a number (not hugely different from my current weight of 181), nevertheless, it will be a thrilling milestone to reach on this great journey toward better health which I've been on. The status of "normal" will be a very satisfying affirmation of accomplishment for these five months of discipline and effort. In losing 42 pounds to date, I've accomplished more than twenty or so little "one to two" pound mini-goals. So this latest greatest mini-goal just adds to the accumulating benefit of each one accomplished along the way. So its not really any greater than any of the others. Each one was equally important in getting me to this place for which I am so grateful. But it is great in that it marks a significant result of the total effort. So in a week or two if you hear a loud scream of joy, it just might be me!
P.S. I just thought about how at moments like this I quickly forget about all the frustrations and set backs and struggles along the way. It certainly wasn't as if it were smooth sailing the whole time but staying at it, especially when feeling discouraged, certainly pays off over time.

  Member Comments About This Blog Post:

TKLBRIDGET 3/8/2013 8:54PM

    awesome blog! The little victories add up to the big ones!
emoticon emoticon

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GODS_TEMPLE 3/5/2013 1:26AM

    Thanks for the heads up. If I hear someone screaming, I wont call the police!

Proverbs 12: 14

"Well-spoken words bring satisfaction;
well-done work has its own reward."

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WAYNE1997 3/4/2013 7:17PM

    Great! I thought I would come to your site to see if you had written anything. I am really glad I did! I have had a week plateau at 193 to 195 ish. Last week was busy and I had trouble getting to the gym. I was also facing a new lower calorie goal to meet my new weight goal. So to be reminded about the little steps along the way was so good to hear. I am today setting up my mini goal for the week to drop to the 191 - 193 range and the following goal will be to drop to the magical number for me.. 189 which would put me in the 180's a whole new set of lower numbers. Thanks again for the inspirational words as I continue the journey you inspired me to take in the first place. emoticon

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LEVELPATHS 3/4/2013 11:09AM

    Woohoo! Looking forward to an "I reached 179" blog! :-)

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NANADERRICK 3/4/2013 11:04AM

    emoticon mmm emoticon emoticon

I'll be listening for that shout of joy!!!

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Purposeful Snacking

Saturday, March 02, 2013

Part of my success with Spark People has been learning to enjoy and look forward to creative, healthy snacks. This is in striking contrast to my previous old habits of uncontrolled binge snacking where I literally ate everying in sight to the point of painful discomfort followed by a miserable night of sleep. Good grief, that sounds awful doesn't it? But I really did that almost every evening. My goodness, I'm so glad those days are behind me. Now I plan my daily eating and confirm with my food tracker to see how many calories I want (and need) to take in to complete my day. It's kind of neat to realize that I need to snack at the end of the day to get the nutrition and fuel my body requires. Imagine that, needing to snack! I can deal with this new improved way of living! This kind of snack is good for me and feels like a special treat to look forward to in the evening for good discipline throughout the day. Still, I recently found myself in a bit of a snacking rut in spite of these good changes. I was getting a little tired of my popcorn, nuts, fruit, and chocolate snacks. I also realized that in spite of good overall eating, I needed to get more fiber in my diet. I considered commerical fiber suppliments and saw all kinds of artificial ingredients (and a rather expensive price tag) and decided there has got to be a better way to do this. So I designed a new evening snack for myself - a snack with purpose! I start with a half cup of fiber one or all bran cereal (60 calories, 14 grams of fiber), a half cup of homemade fat free plain yogurt (55 calories - and yes I've started making my own yogurt - it's fun to do) and a half cup of frozen blueberries (41 calories) and mix them all together and I've got a semi-frozen, crunchy, sweet-sour mix that I have found to be quite pleasing and satisfying (156 calories). The fiber is filling and it is providing the desired benefits :) So this is a new twist on my snacking - combining purpose, flavor, and reward treat together in one package. Nice!

  Member Comments About This Blog Post:

ASHPATCH11 3/4/2013 9:10AM

    wow thats amazing! I need to start doing that! way to good what a great example!

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GODS_TEMPLE 3/3/2013 1:47AM

    Isn't it great that we HAVE to eat snacks? I usually have to eat 2 a day to get all my nutrition in. emoticon

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DJ9ERS 3/2/2013 2:20PM

    That sounds like a great snack. I think I may have to try it.

If you wouldn't mind, and have the time, let me know your recipe for homemade yogurt that you use.

I admire your dedication, and use you as a measuring stick through the process. I too eat with purpose, and carefully choose my snacks to fulfill my categories as I meander through the day.

Keep up the good work, and thanks for the idea of a fun, healthy snack!

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Leg Cramps

Monday, February 25, 2013

I've got a new routine going that is annoying. Every night for the past week I have consistently awoken between 4:00 or 4:30 AM with cramps in the calves of my leg, usually my right leg. I get up walk it off and go back to sleep. Strange. This morning it was different. The cramps came at 6:30 when it was time to get up anyway. I just had blood work done and my potassium levels were fine. Dehydrated? I've been drinking eight cups of water a day consistently. I can't figure this one out.

  Member Comments About This Blog Post:

GODS_TEMPLE 2/26/2013 1:01AM

    For many, many years, I have taken Calcium and Magnesium to prevent leg cramps. They used to wake me every night, but now I seldom have one. My sister's doctor recently prescribed magnesium for her to alleviate leg cramps. Her blood work showed she was very low. A usual blood test doesn't screen for things like that.

Here's an article about it.

It's worth a try.

Comment edited on: 2/26/2013 1:03:03 AM

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NUTRON3 2/25/2013 8:34AM

    i had them last night, ugh

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I Don't Get My Body - But I'm Not Complaining

Thursday, February 21, 2013

I think my body likes to play tricks on me! For ten days there was no change. I did absolutely everything right - exercise and diet - nothing. The scale didn't budge. So I get myself psyched for the long haul. I realize that my metabolism has probably slowed down and that the rest of my weight loss (ten more pounds) is going to take a long time. Then boom in two days the scale suddenly drops by a little more than two pounds. I don't get it but I'm not complaining. I guess its just a reminder not to get too worried about the day to day fluctuations - or flat, very long flat readings. I did cut my daily calorie intake back from 2100 to 1800, upon the advice of my Spark Coach (I was advised not to go any lower than that, however). That may have helped get things moving again. Anyway, today is a day of celebration. I've now lost 40 pounds. I'm now only four pounds overweight according to the strict Centers for Disase Control standard for my height and body type. I'll get rid of those pounds too, sooner or later (who knows what trick my body will play on me next -- it does I believe have a mischevious sense of humor). So anyway, its great to note, at this milestone, all that has been accomplished. Today I will reduce my blood pressure medicine by half, as per my doctor's instruction. It's no longer necessary to take the higher dose. I've already stopped taking medication for cholesterol. That medicine is not necessary anymore either. I remember the Spark People visualizations encouraging us, when we were beginners, to imagine our future self thanking us for starting this journey. Well, I am now that future self thanking my past self for starting this journey. I am so glad I decided to do this. I am grateful for this web site and for Spark friends and for the spiritual resources that have all come together to help me get to this place.

  Member Comments About This Blog Post:

JAOTAO 3/10/2013 1:11PM

    emoticon emoticon emoticon

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WAYNE1997 2/22/2013 1:54PM

    Congratulations!! emoticon It is so good to hear about your success! Keep on sparking!!

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HEALTHIERKEN 2/22/2013 11:47AM

    Wow! Wow! Wow!
Excellent news, Russell : ) Congrats on your super-success today. Gotta love a body with a secret sense of humour!
emoticon emoticon emoticon

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EMMAJANEAUSTEN 2/22/2013 10:12AM

    Congratulations on doing so well and having such a great attitude. You Rock!!

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GODS_TEMPLE 2/22/2013 1:21AM

    Isaiah 40

31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

All in God's time... emoticon

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JULESJET 2/21/2013 9:29PM

    WooHoo! Congratulations!

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NOTANINJA 2/21/2013 9:33AM

    So happy for you.

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