SLENDERELLA61   159,310
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Just a Little Kid Before Christmas

Tuesday, November 13, 2012

Just checked the latest on the weather for my first half marathon and the predicted weather has gone down a couple degrees. We are now expected to have a low of 57 degrees and high of 67 degrees on Sunday the 18th. The wind is predicted to be 9 miles per hour with a 20% chance of rain. So, overall that sounds pretty good. Will have to keep checking for further changes in the forecast.

The event (I'm not calling it a race) is scheduled to start at 7am. Barb and I are in corral number 4, so we'll probably start a few minutes after that. We signed up to aim to finish in 2 hours and 45 minutes. There will be a pacer, someone going at that rate who will hold up a sign, so we know whether we are on pace, ahead or behind. I understand the race course is pretty flat, although around mile 11 there is an incline as we run into Tropicana Field to run around the stadium.(Cool, huh??) Part of the course goes right beside the waters of Tampa Bay, so that should be scenic as well.

I've printed out the liability form I need to take with me. I'm not going to forget it, but must admit that would not be out of character. I often stress unnecessarily about minor things like that. I'm starting to get things together to pack and think about a couple things I need to buy, like food to take. I've purchased my "during the race" Gu Chews already. Not sure if I'll take the Gu gel offered by the race. I should have tried it during a training run, but forgot. I know the Gu Chews sit well on my stomach, but probably wouldn't have any trouble with the gel either.

I'm feeling strong and healthy. Ran a solid two easy miles this morning and walked 1.5 miles for warm up and cool down. Plan to run short on Thursday as well and then walk Friday and rest Saturday.

There are 2 other people from my Galloway group running this half marathon, but they are both much younger and faster than I am. There is a person from my Sunday morning bike group who is going, but she's only been training for 3 weeks, so I expect her to walk most of it.

I'm really thrilled to have Barb running with me, AND two other SparkFriends (Monty, is it okay to call you out??) may show up to cheer us on. Sure hope they do!! It is so great to meet SparkFriends "for real"!!!

I've never before spent 5 and a half months training for an event, and now it is almost here. I'm kind of acting like a little kid before Christmas, but truly, this is really exciting to me!!

  
  Member Comments About This Blog Post:

MIPALADY23 11/15/2012 12:01PM

    SO excited for you!


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_LINDA 11/14/2012 8:45PM

    How about that, you are getting the ideal running temperature for your first marathon. Sounds to me like things are all coming together!! I can feel your excitement all the way up here in frozen tundra land ;)

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WATERMELLEN 11/13/2012 7:36PM

    So great to be so excited!! And of course you are: a lot of training and discipline has gone into your preparation, and now you get to show your stuff!!

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ONEKIDSMOM 11/13/2012 6:56PM

    Your enthusiasm is contagious! I have my waiver all printed off and filled out, and now am in the final packing stages. Think of me over the next three days as I get closer to your neck of the woods. I will be either a coiled spring from being stuck in a car for three days or a decrepit crazy woman!

I'm hoping for that coiled spring effect.

As for those couple of degrees? I LAUGH at your lower 60's. When the low here is 27, 57 sounds terrific to me. In fact, it is close to what I've heard is the ideal running temperature. 50, I believe is what they said. 57 should be great for run-walk-run.

I am psyched, too... told everyone at work that I was running away from home. Some of them even got the pun embedded there! emoticon emoticon emoticon emoticon emoticon

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JOYINKY 11/13/2012 6:51PM

    You've earned this excitement and anticipation! Enjoy it! You are ready; have a wonderful time! emoticon

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MSLZZY 11/13/2012 6:00PM

    emoticon Good luck!

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MEXGAL1 11/13/2012 5:16PM

    I am so excited for you! And just so darn happy to hear that you are feeling good and in shape.
Woo hoo! I know you will just do great!
Cheers
Sallie

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AQUAGIRL08 11/13/2012 5:14PM

    Congratulations on training and getting this far! In my opinion, you are already a winner! Good luck on Sunday!

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SEABREEZE64 11/13/2012 3:56PM

    I ran this one last year. Great route.... and fun race!
You will do fantastic!!
My advice - stick with the chews for the race!

I am looking forward to reading your first HM race report! WooHoo!

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ROOSTER72 11/13/2012 3:33PM

    I am so excited. Take in all the atmosphere - and have fun!

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MIRAGE727 11/13/2012 2:34PM

    It won't be the first time I'm called out!
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DSSECRETS comes home from Lincoln, NE tomorrow night. Depending on how her staff responded while she was gone will determine whether one or both of us will show up! I'll have a ball no matter what. I might lace them up and crawl to different spots on the course. Gotta do a lil' exercise on that Achilles!
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True confession time...I trained for about 2 months max for my first Half in February. It was 35 degrees when we woke up the day of the race, and 43 when we left our race corral. You'll be fine. Oh, and I prefer Power Bar Lemon Energy Blasts over Gels!
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RONALANA 11/13/2012 2:29PM

    Congratulations on all your hard work! I'm not a runner, so don't have much advice to offer - but you do have my admiration! emoticon

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BLUE42DOWN 11/13/2012 2:18PM

    emoticon Have an awesome time!

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TINAJANE76 11/13/2012 2:07PM

    Good luck and have a great time!

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GABY1948 11/13/2012 1:50PM

    Oh, Marsha, I may not be there in body but I will in spirit! I think I am almost as excited as you! GO! girl! You are my inspiration! May God Bless you in this "event"! emoticon

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KATIEEMMA5 11/13/2012 1:50PM

    emoticon

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PMFISH 11/13/2012 1:48PM

    You will be over in my neck of the woods! I am up the road a bit in Dunedin. Sounds like your are ready for the marathon. Will look it up, doubt that I wil be out to witness it tho. Good luck and have a good time with it. emoticon

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NATPLUMMER 11/13/2012 1:44PM

    The Gu gel might sit okay but you may not like the texture. I'd stick with the chews since that is what you know....you can take a gel to try with you at another time.
emoticon emoticon Sounds like it will be fabulous weather!!

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Not the Way I Intended to Spend Today

Monday, November 12, 2012

You won't believe this. It's true.

Somehow after changing plans repeatedly, my hubby went to his alma mater's football game. I didn't want to drive him again to the airport, so he parked the car at the airport. He flew out of Tampa. So far so good. Well not that good since his team lost 51-48 in 4 overtimes.

He got ready to leave and discovered his return ticket was to Orlando. We live in between and usually go to whichever airport has the best deal or most convenient flights.

So I had to take the 2 year old and drive to Orlando to get him. After I finish my childcare duties, we now have to drive to Tampa to get the car. This is not at all how I expected to spend today.

Oh, well.

  
  Member Comments About This Blog Post:

_LINDA 11/14/2012 8:48PM

    Sorry about this wasted driving day, I feel for you. I HATE long periods in a car. I can't even begin to imagine what it would be like with a 2 year old hauled around. Oy. Too bad hubby's team couldn't at least have one :P Consider it a rest day from training I guess.

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AQUAGIRL08 11/13/2012 5:10PM

    Oh dear, that would really mess up your day! I have a SIL who thought she was flying into Orlando but was really coming in at a Sanford airport. My hubby first drove to Orlando airport to pick up my sister and then to Sanford to pick up his sister. Can you believe his sister wanted him to drive her back to St. Pete before stopping off at our house? She said she was tired from her long flight! What about hubby being tired after driving 200 miles? That day wasn't much fun!

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NATPLUMMER 11/13/2012 11:10AM

    emoticon

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AGK3112 11/13/2012 10:13AM

    OMG. I am so sorry. I am sure that you don't want to spend any day like this. Good Luck with all day driving.

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FROSTY99 11/12/2012 10:52PM

    OMG, glad you were able to cope. I agree it would not be the exact way one wants to spend their day but glad you had a 2nd car and could go get him.

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JOYINKY 11/12/2012 9:30PM

    Sounds like you handled it smoothly. Good for you! Hope your day is more "your day" tomorrow! Hugs!

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RUNNERRACHEL 11/12/2012 8:43PM

    Oh, boy! That's a lot of driving! Hope you get some rest after all of that. You deserve it.

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GUITARWOMAN 11/12/2012 8:27PM

    Oh my, spouses.......

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PMFISH 11/12/2012 7:31PM

    The best laid plans are often interrupted, know your husand was glad you were flexible enough to accommodate his schedule. Now he owes you a special treat, something to look forward to. Have a great week!

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WATERMELLEN 11/12/2012 7:08PM

    You are very very accommodating!! Particularly with a 2 yo in tow. Probably DH would not have viewed a suggestion that he take the airport limousine with a lot of enthusiasm!!

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GABY1948 11/12/2012 5:39PM

    Sorry you day got messed up but you sound quite resilient to me...and I know you will find something to enjoy about it!!! emoticon

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BEAUTY_WITHIN 11/12/2012 5:08PM

    oh...oops! That's not good :(

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IAMWINNING 11/12/2012 5:08PM

    So sorry your plans were messed up. I think it was Erma Bombeck (could have been someone else) who said, "Life is what happens when you have other plans." That is soooo true! I'm glad you have a second vehicle so you could make the trip(s).

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AMARILYNH 11/12/2012 4:58PM

    Ouch - so sorry!!

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MEXGAL1 11/12/2012 4:45PM

    so sorry...I hate driving long distances......would have been better had his team at least won.
Oh well..you are a good wife Marsha.

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TRAVELGRRL 11/12/2012 4:11PM

    YIKES! Sometimes the best laid plans...

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ONEKIDSMOM 11/12/2012 3:28PM

    Good thing you HAD a plan B. May not be the way you planned, but sounds like you did some pretty good "broken field running". Sorry his team lost. Sigh.

See you soon!

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DONNABRIGHT 11/12/2012 3:11PM

    emoticon

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62NVON 11/12/2012 2:29PM

    I watched that game in horror! My hubs is from Knoxville. We have a bluetick coonhound. It's been a rough couple of seasons.

Sorry your day got hitched up... safe travels to you and hubs.

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More Than the Nutrition Seminar

Sunday, November 11, 2012

I proposed that today I'd write up the nutrition for runners seminar I attended yesterday. The instructor was interesting and passionate and most of what she said about eating before, during, and after running is similar to what I've read on SP. She fixed us a smoothie with almond milk, frozen banana, chia seeds, and lots and lots of baby spinach. Not bad. Then she had us try the same smoothie that had Old Fashioned Oats (uncooked) and slivered almonds that had set in the frig for 12 hours. Again, not bad. She then had a chocolate oatmeal with raw peanuts which also had some of that same smoothie in it. I regret that I failed to get the exact recipe. She had them there, I just neglected to pick it up.

After the seminar I went to the bookstore and bought the book Eat to Live, which the presenter has recommended to me several times. I've read the first chapter and skimmed it. I will say it makes me feel better about the food plan my nephew is following as it is very similar. Just not sure about it for me, though. I'll read it and think about it and maybe later I will try this food plan. We'll see. Right now I'm focused on my half marathon on the 18th and not going to risk changing anything right now!

I bought a disposable camera because there were no pictures of Gwen since Easter and I just haven't decided on a digital camera yet. I didn't do very good photography, but at least my mom can see that Gwen has grown. She has a beautiful smile I did not capture, but she's so cute (yes, I'm biased) I'm just glad to have them. Natalie is quite photogenic, but I have two sets of professional school pictures of her since Gwen had a picture at all. Yes, I should have remembered to take a picture of my remodeled kitchen since SparkFriends had asked, but I forgot. Sorry. Maybe soon.

Gwen holding Natalie's hand:


Gwen channeling Chopin:


Gwen and Natalie on couch:


Gwen jumps on bed with Natalie helping to keep her safe:


Natalie on back porch (sideways??)


Hope all the little kids in your life have recent pictures!! Eat well! Feed the kids well! It's a challenge, but definitely worth it.

  
  Member Comments About This Blog Post:

_LINDA 11/14/2012 8:53PM

    Gwen sure is a little cutie even though she looks unsure about the camera! Natalie is stunning! Thanks for these precious photos!
I learned about the sideways thing -before uploading the photos, you need to go into Windows viewer and rotate the photos so they are right side up. One of the first things I had to learn when I started posting photos. fortunately, my new camera automatically puts things right side up so I don't have to bother anymore.
Those smoothies sound very interesting!!

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AQUAGIRL08 11/13/2012 5:03PM

    Gwen is so much cuter in real life. Sometimes it is difficult to capture that little twinkle in her eye that is just the essence of Gwen as a little person. I'm looking forward to your smoothie recipes!

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AMARILYNH 11/12/2012 5:01PM

    I'm not biased and I agree - they are adorable!!

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MEXGAL1 11/12/2012 9:54AM

    They are adorable! I love the curl in the middle of the head. Just too darn cute.
Thanks so much for sharing Marsha and have a terrific week.
Sallie

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CASSIOEPIA 11/12/2012 8:40AM

    I have never thought of using seeds in the smoothies, as I assume they would sink to the bottom. I'll have to try that.

Cute pictures!

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MIRAGE727 11/12/2012 8:36AM

    Great blog & cutie babies! Gotta love those lil' Sparks!
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GABY1948 11/12/2012 8:07AM

    I love the pics of Gwen! And I have wanted to get that book for awhile now, but have bought so many "throw away books" as I call them was afraid to! So you think it is a good one, eh? Have a great one, Marsha!

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SEABREEZE64 11/12/2012 5:51AM

    I've read recently about adding kale to smoothies. I have not been brave enough to try it as yet.

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XFITSTRONG 11/12/2012 4:58AM

    I'd love to go to a nutrition seminar for runners! Those smoothies sound delicious! My friend keeps telling me to put spinach in with my banana smoothie, but I just can't bring myself to do it, lol! May have to try it now!

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BEAUTY_WITHIN 11/11/2012 11:40PM

    They're cute! Love the banana curls. :)

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NATPLUMMER 11/11/2012 10:17PM

    Cute!

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JOYINKY 11/11/2012 9:47PM

    Great pics; my they've grown! Beautiful girls! You are blessed!

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WILLOWBROOK5 11/11/2012 9:03PM

    Beautiful little girls! I love the curls. :-)

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SLIMLILA 11/11/2012 8:39PM

    Wish I had gotten some before I was forced to leave my dd's, now I don't know what Mya looks like since Aug.... (tears to my eyes) I so miss her...

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MSLZZY 11/11/2012 8:25PM

    Lovely! Biased? Aren't we supposed to be?

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Kind of Cool

Saturday, November 10, 2012

I ran with a different group today, four women in their 30's and 40's. We ran 5 miles at a very comfortable pace. They made me feel great, calling me an inspiration! I do think it is kind of cool to be kind of old and kind of fit!!

(I'll probably write up the nutrition for runners seminar tomorrow. I'm still reading the stuff.)

  
  Member Comments About This Blog Post:

MIRAGE727 11/11/2012 4:48PM

    Most excellent! I truly feed on the same kind of inspiring complements! It blows away the "age" excuse! Stay strong, Marsha. Hope to see you soon!
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MEXGAL1 11/11/2012 10:20AM

    Awesome Marsha!!! Don't you just love it when the "youngsters" look up to you and you know you are setting a good example. Great feeling.
Have a terrific Sunday.
Sallie

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TRAVELGRRL 11/11/2012 9:05AM

    Yay for old and fit!

We were in a store after the Color Run 5K yesterday...the 30-something clerk asked me how long it was and I said "just a 5K". He said, "Listen to her, "JUST a 5K!"

Then when I told him we were doing a half marathon next weekend he was speechless! hahahahahahaha

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SWEDE_SU 11/11/2012 6:30AM

    fully agree - i love being "kind of old and kind of fit" too - hay, we *are* fit!

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SEABREEZE64 11/11/2012 5:46AM

    emoticon

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AGK3112 11/10/2012 11:08PM

    emoticon emoticon emoticon

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PMFISH 11/10/2012 10:36PM

    emoticon

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MSLZZY 11/10/2012 9:35PM

    emoticon

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MAYBER 11/10/2012 9:08PM

    emoticon Agree that age is just a number
One day at a time
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TINAJANE76 11/10/2012 7:56PM

    That's WAY cool and I think you're an inspiration to people of all ages!

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BROOKLYN_BORN 11/10/2012 7:19PM

    You're not just fit "for your age." You're fit PERIOD!

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WATERMELLEN 11/10/2012 7:08PM

    "Kind of old and kind of fit": no way!! NOT old, and VERY fit!! Yay you, I'm sure that they all want to be just like you when they grow up!!

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_LINDA 11/10/2012 6:59PM

    emoticon emoticon emoticon I am sure those 30 and 40 somethings will be hoping they can look as good and be as fit as you are when they reach your age!! How neat to run with a younger group!!

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JOYINKY 11/10/2012 6:09PM

    I absolutely agree! It is cool! You are an inspiration!

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JACKIE542 11/10/2012 6:01PM

    emoticon emoticon

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PARKERB2 11/10/2012 5:57PM

    You are a wonderful example of fit. Glad you had a good run.

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NATPLUMMER 11/10/2012 5:57PM

    emoticon

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IAMWINNING 11/10/2012 5:40PM

    Yes, Marsha, you ARE an inspiration to us! Good for you.

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DONNABRIGHT 11/10/2012 5:40PM

    emoticon

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AQUAGIRL08 11/10/2012 5:34PM

    Age is just a number, not necessarily how you feel inside. I don't know about you but inside I'm still 25! LOL

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GABY1948 11/10/2012 5:27PM

    I agree with them...you ARE an inspiration! Keep it up we need something to strive to be like! Have a wonderful night! emoticon
Gaye

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CHUM48 11/10/2012 5:03PM

    Age is a number its not how you feel! Good on you keep up the great work!

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Can't Do It For Him

Friday, November 09, 2012

I'm trying to help/inspire/enable/support my 27 year old nephew. He was recently hospitalized due to ketoacidosis and was diagnosed with diabetes. He spent several days in the Trama ICU, so this was a serious incident. On the good side, he is testing his blood sugar frequently and keeping it at a good level. My sister (his mom who is diabetic but now lives half a continent away) gave him an easier to-use blood tester and lots of test strips. He has chosen a non-mainstream eating plan that is vegan and very low fat. I'm not sure it is a good plan for a diabetic, but it doesn't matter because he is totally committed to it, and I don't think anything I could say would make a difference.

He is willing to use Weight Watchers (SparkPeople does not appeal to him) to try to manage portion control. He lost 30 pounds with WW back in 1999 when we went together and our leader is still the same person! In his first week on WW he didn't lose any weight, even gained a bit. He didn't seem discouraged, which I guess is positive. He has given up meat, milk, and eggs totally. He's reduced his sugar intake dramatically. Clearly he is willing to make drastic changes, and I hope they get him to the health he wants.

Bottom line is I can't do it for him. I know a lot about weight loss for an older woman, but it may not relate to a young man at a very different weight. I don't know much about diabetes, and not much about vegan eating. And even if I knew exactly what he should do, he is a grown adult with strong opinions.

I'm hoping just to love him and encourage him, and so hoping that he can find the strength and motivation and wisdom to embrace healthy living.


PS I took today as day of rest for me. Counting down: nine days until my first half marathon!! I run short tomorrow morning with my Galloway group.

  
  Member Comments About This Blog Post:

DONNABRIGHT 11/12/2012 3:10PM

    Sometimes the example is all you can do.

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GUITARWOMAN 11/10/2012 7:41PM

    You are a good aunt!

Be there with an interested ear, give advice if it is asked for, and accept him.

The rest is up to him.

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MIRAGE727 11/10/2012 2:18PM

    You have done a lot of positive action and set an example, Marsha. You are so right though. You can't do it for him. As for his nutrition, it truly depends on how each individual responds to the choice. As a former Obese T2 Diabetic, I did a lot of research on proper nutrition. The vegan way is good but it needs to be monitored closely. It can be great for one's chemistry, and detrimental to another. This is so true for all solutions to all body types. Stay strong!
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SPARKLINGME176 11/10/2012 10:47AM

    You are SO right, wonderful woman! I have learned the hard way AND watched people go into a very hard place, because they didn't want any advise. I feel it is like if you see someone in front of an on coming train, wouldn't you warn them? Of course! But when it comes to our own emotions, I feel we have to figure out these things on our own. I remember when I was 100#'s over weight, no one could tell me, what to do!

I think it is great he has you for encouragement! You are very special!

Have a Sparkling weekend!
*~LIGHT

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MEXGAL1 11/10/2012 10:16AM

    Many positive thoughts and prayers for him. You can only be a good example for him and like you say love him through this. It ultimately is up to him to have a healthy life.
Enjoy your week end.
Sallie

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MSLZZY 11/10/2012 7:51AM

    Hopefully this will work for him so continue to
encourage and support him.
9 days and counting- emoticon

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KANDOLAKER 11/10/2012 7:28AM

    Yes, it is hard to not be able to help with change - that you know would be good. He is blessed to have your concern and support! Nine more days for you, woohoo!!

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_LINDA 11/10/2012 12:35AM

    I hope things go well for your nephew, sounds like he is making a serious effort and you did your part, bringing him back into weight watchers so he has a measure of support.
Your relatives are sure lucky to have you on their side!!
Enjoy your run tomorrow, bet you are getting so excited :))

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NATPLUMMER 11/10/2012 12:27AM

    emoticon

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ONEKIDSMOM 11/10/2012 12:02AM

    Managing blood sugars is the key to managing diabetes... I have a kid sis who was diagnosed before she turned 40. I've compared notes about eating programs with her and my six smaller meals a day is very close to what her health care advisors tell her to do.

That said, as you point out... you can't take over and do it for someone else. But you can be a great cheerleader for him, and I'm sure you are.

One more work day left (Tuesday) and a nice long weekend to prep for the drive. Got the cat arranged for... so about as ready as I'm going to get.

See you soon.

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JOYINKY 11/9/2012 11:21PM

    You are right Marsha! But, he definitely sounds motivated. Vegan diets like any others can be very healthy with wise choices; but leave room for poor choices too. Vegans usually need a B12 supplement regardless. Hopefully he will get some nutritional counseling. Usually better received from someone else than it is from loving family. Love, support, good example; you're already doing what you can do.


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WILLOWBROOK5 11/9/2012 10:24PM

    You are right. No matter how much you may wish to, you can't do it for him. But your love, concern, support and example are wonderful gifts that you can give him. Your nephew is very lucky to have you in his life. I hope he does well with his lifestyle changes!

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TRAVELGRRL 11/9/2012 8:46PM

    I can hear the worry underlying the words in your blog; but your title says it all: we can't do it for our loved ones. My daughter is quite heavy and pregnant and I worry about her, but...I can't do it for her.

We have 9 days until our half marathon as well, and we'll be doing a 5K Color Run tomorrow! Enjoy your group.

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GABY1948 11/9/2012 8:31PM

    You are such an awesome and loving friend/aunt. I do hope all your loved ones realize how wonderful you are! I have a son like your nephew and I have to keep repeating to mysef often that I can't do it for him!

Your blogs are such an inspiration to me...every single one of them! You ROCK! I can't wait for your half marathon

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AQUAGIRL08 11/9/2012 8:02PM

    Your nephew is lucky to have an aunt like you! The vegan diet is actually fairly good for diabetics. My sister has a close friend who is diabetic and a vegan. The vegan diet helps him to control his blood sugar. On a regular diet, his blood sugar had wide swings but on a vegan diet it is pretty consistent. You may want to have your nephew talk to her at the next Spark Dinner. I was surprised at how much she knows about vegan eating and diabetics.

I'm guessing that your nephew's sodium level yesterday was responsible for the gain. When you eat oriental food - even just veggies- the sodium level is usually off the charts. Perhaps if he drinks more water and watches the sodium better, he will show a loss next week. From what I can see, he is really making a good effort! Thanks to you, he has found WW again.

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WATERMELLEN 11/9/2012 7:47PM

    So true: can't do it for ANYONE (but ourselves: sometimes).

It's so good of you to keep right on caring anyhow.

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FROSTY99 11/9/2012 7:43PM

    Being male, young and if he is very overweight, then he evidently is not watching portion size if he did not lose weight with what he has eliminated from his diet as normally males lose weight much faster than females due to them having more muscle. I hope he is able to get a handle on all of this because the complications from diabetes can be deadly-I know 1st hand-my late DH lost his eyesight, had several strokes, 2 heart attacks, loss of kidney function, a kidney transplant, loss of a leg, and this was a diabetic who watched his diet! Of course, controlling diabetes has come a long way in the past 25 years so I will pray that he is able to do what he needs to take care of himself.

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XFITSTRONG 11/9/2012 7:37PM

    God bless you for caring! I have loved ones who I wish I could "do it for them"... Unfortunately it doesn't work that way. Can't wait to hear about your Half!!!!

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MOONSHADOW145 11/9/2012 7:36PM

    I have a very good friend who is controlling his diabetes and high cholesterol with a low-carb, vegan diet. As long as he eats whole grains, lots of fruits and vegetables, beans, making sure to get proteins in... a vegan diet is extremely heart-healthy. My friend was gradually able to get off all of his medications (doctors first cut the diabetes pill in half, then eliminated it over a year ago. ) His blood sugars have remained normal just on diet alone.

I wish your nephew all the best! there are a lot of great resources out there for vegans :)

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