SLENDERELLA61   153,203
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The Clean SWEEP Plan

Friday, December 24, 2010

I slept 8 hours last night. Good S for sleep!

I already drank my 8 glasses of plain water today. Good W for water!

I just finished boiling the eggs for deviled eggs. I made pumpkin bread, fudge, and yam casserole for tomorrow. I didn't lick or bite a thing!! Got more cooking to do today and tomorrow, but feeling strong. Plan to send leftovers home with relatives who will appreciate them. I've had 4 servings freggies(fruits/veggies) already today, nonfat milk, and lean protein. So I'm doing good eating. Good E for eating!

I burned over 310 calories on the elliptical this morn at the gym, completed my scheduled strength training, and stretched. (An aside: It was the first time I was ever at the gym that I was the only woman in the cardio area. Usually there are more women than men. Hmm. I know kids are out of school and many people are undoubtedly busy with Christmas preparations. Still it was a surprise. I didn't feel out of place, though. The Y is now my second home.) So the second E is for good Exercise!

And even if I go over a little tomorrow, or have a disappointing weigh in at the scale, it is okay. Because I'll never give up. I've got persistence. Good P for persistence.

Unveiling my new program for 2011: the Clean SWEEP! It stands for sleep, water, eating, exercise, and persistence. The "clean" part is for counting my binge-free days and continuing to make progress (not perfection) on improving my eating behavior. I'm at day 18 of eating with dignity right now.

I think this plan is a winner!!

  
  Member Comments About This Blog Post:

DONNABRIGHT 12/26/2010 8:32AM

    emoticon

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HAPPYSOUL91 12/25/2010 8:45AM

    Excellent program for 2011. Merry Christmas to you

Carol

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WILD4STARS 12/24/2010 9:02PM

    LOVE IT !! You are so creative.

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JOYINKY 12/24/2010 6:45PM

    Great plan! Should be able to SWEEP up a lot of accolades with it! MERRY CHRISTMAS! Love and Peace, Joy

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RAYLINSTEPHENS 12/24/2010 6:31PM

    sounds like a clean sweep to me!

WTG Marsha!

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MONTY68 12/24/2010 5:58PM

    Hi Marsha
What a great blog and plan. I love it. You gave a excellent example of how it WILL work. Thank you for sharing and have a Very Merry Christmas.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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KAMILLA1 12/24/2010 5:01PM

  Sounds like you have a good plan to me. emoticon We can do this !

Comment edited on: 12/24/2010 5:02:32 PM

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TIME2BLOOM4ME 12/24/2010 4:34PM

    emoticon

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MEXGAL1 12/24/2010 4:24PM

    I like it!
Best of everything to you!

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Did You Get SparkPoints?

Wednesday, December 22, 2010

The other day I invited a good friend of mine to go for a hike at a county park. Sparkie EILEENV5 commented on all my SparkPoints. My good friend looked at me suspiciously. She asked, "Did you get SparkPoints for bringing me on this walk?" I laughed and assured her that I had not received any reward virtual or otherwise for including her in the activity.

Geeze. Even my 3D friends are concerned that they are being used to further my almost compulsive Sparking!! Like I said earlier this week, I am committed that next year the focus will be on my health, not the scale. And not on just racking up points, either.

Merry Christmas! And Happy planning for the Healthiest New Year ever!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 12/23/2010 3:15PM

    I love the points too! Have a Merry Christmas!

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HAPPYSOUL91 12/23/2010 9:55AM

    LOL, I love sparks points and keep on going for it.

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JOYINKY 12/22/2010 7:57PM

    I just spark as time allows; really don't pay attention to "how many" points I have as long as I have enough to give goodies to my friends!

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MEXGAL1 12/22/2010 6:03PM

    I know what you mean, I am a bit addicted as well...but it's a good thing. Have met so many wonderful folks here on this site. So many folks like you who give me constant feedback and support.
Wishing you a terrific holiday season.
Sallie

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RAYLINSTEPHENS 12/22/2010 4:30PM

    I love it!

Points for "sparking" your friends!



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DONNAEDA 12/22/2010 2:04PM

    oh yeah, points and more points. But those keep you motivated and healthy

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MONTY68 12/22/2010 11:29AM

    Hi Marsha
That was funny about bonus points for her. But, Like you, I try each day to get as many points as I can, I feel each category has value to our journey. I also will have problems, I ran out of polls and I guess they can't be adjusted like the articles. But, again, each point has value to our growth.
Enjoy your Sparking, Success for 2011 and have a great Christmas.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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TJCADDO 12/22/2010 11:27AM

    Keep Racking them up!!! I am impressed with the fitness points that you have accumulated. You motivate me to want to put in more time. You look terrific!!!

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JHADZHIA 12/22/2010 11:15AM

    emoticon oh boy, your rep goes offline!!
I do like to get as many Spark points as I can simply to give out goodies. I am so broke right now, I won't have nearly enough to give all my Spark buddies Christmas goodies :((( The downside of having a huge friend's list.. Also, when I run out of polls to do and Health A-Z, that will take a lot away a day. I have already reset the articles (wonder how many times they let you do this?)
Enjoy your holiday season and Happy Sparking!

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Changing Focus

Sunday, December 19, 2010

At my Weight Watchers meeting yesterday I saw the goal I had set the first week of 2010. For the year my main goal was to maintain my weight between 129 and 135. I weighed in 26 times at WW so far in 2010. My highest WW weigh in was January 16, 2010 at 133.6; my second highest was 133.2 on November 20, 2010. My lowest weigh ins were May 8, June 12, July 17, and October 2 when I weighed between 128.2-128.8. Yesterday I weighed 130.2. (On my home scale the lowest I've been is 125.6 and I hit that number in June, July, and September.)

It was good for me to find that old established goal. I had decided to lower my goal weight range to 126-130, and I haven't achieved it. But I know I am a healthy weight, and in 2011 my emphasis is going to be less on the scale and more on good healthy living!

  
  Member Comments About This Blog Post:

RAYLINSTEPHENS 12/20/2010 8:39AM

    Awesome job!

Yes, I too had to revisit my old goals.

You are there my sparked buddy!

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JOYINKY 12/19/2010 11:31PM

    You absolutely can't go wrong with the goal of living healthy and being healthy! It brings everything else into balance. That's exactly what I see you consistently doing. Thanks for sharing.

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MEXGAL1 12/19/2010 7:06PM

    I totally like your goal of good health. Good health is just about everything.
Go for it.
Sallie

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WATERMELLEN 12/19/2010 4:58PM

    "I know I am a healthy weight, and in 2011 my emphasis is going to be less on the scale and more on good healthy living!": WALKINGANNIE quoted this in her blog today and I liked it so much had to come by and read the original.

I too am at a "healthy weight" ranging between 153-156 most days, and (but for one period of blip in early 2009, pity party response to bad health dx when I was briefly 20 pounds heavier) have been a healthy weight now since 2001, when I peeled off 80 pounds. Yes, I would like to have "4" as the middle number on the scale instead of "5" but -- even with diligent tracking and regular fitness, that has not happened in 2011. But: I'm well within my original goal range and glad also that the scales are not flashing up a middle number "6", "7", "8", "9", "0", "1", "2" or "3" -- all of which I have experienced in the past!!


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WALKINGANNIE 12/19/2010 3:47PM

    This is such a good blog Marsha. Sometimes we forget how we got where we are and what our goals were. Health has to be the main aim. You're such a wise Sparkie and a continuing inspiration.

emoticon emoticon emoticon

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MONTY68 12/19/2010 3:35PM

    Hi Marsha
Great blog and a great decision . I believe that focusing on healthy living will allow our chosen weight to be consistent. Healthy living is living in balance. You have such a burning desire to live healthy and motivated to do what is necessary to do it. Your blog on your visit to the YMCA is an example of that. You have been successful and I see you continuing to live life in a healthy way.
Thank you for sharing this

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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NOTFATCAT 12/19/2010 1:46PM

    I believe that is the art of maintaining a healthy lifestyle, not obsessing about every forkfull.
Good luck.

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CAROLJEAN64 12/19/2010 1:25PM

    What a great story of what maintenance is all about... not a specific weight, but a goal range. Thanks for sharing.

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AQUAGIRL08 12/19/2010 1:20PM

    Good for you Marsha. Healthy weight over the number on the scale. I like it!

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JHADZHIA 12/19/2010 1:17PM

    And that is what it is best to be focused on! You sure are doing everything you can to accomplish that!
You are awesome!

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HAPPYSOUL91 12/19/2010 1:13PM

    Fantastic, you hit the goal! Here is to a healthy 2011 emoticon

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Planning a Bit of An Indulgence

Saturday, December 18, 2010

I've been giving some real thought to what special treat to eat tocelebrate Christmas.No, I would not have to eat anything special to celebrate Christmas, but I might feel deprived. I am absolutely committed to a No Gain Holiday, but that does not mean I can't have a treat. I thought about pecan pie. That might be nice, but I'm not sure it would be worth the calories. On the other hand, I haven't had any fudge for at least a year -- probably more like three years, and I make the best melt in your mouth fudge. I believe I can work a piece or two into a healthy eating plan. I'm thinking I'll limit fudge to Christmas Day itself. I can send any leftovers home with guests. There will be a good turkey dinner and plenty of healthy choices to balance all the fudge carbs and fats with protein and fiber.

By deciding the one thing I really want to splurge on I believe it will enable me to pass up other indulgences this season without feeling deprived! I'll let you know if it works. -Marsha

  
  Member Comments About This Blog Post:

WATERMELLEN 12/19/2010 4:59PM

    Mmmmm. For me: real butter shortbread which I made this morning (and shared with Charlie . . . . unintentionally!!)

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AQUAGIRL08 12/19/2010 1:11PM

    Keep us posted on your progress!

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RAYLINSTEPHENS 12/18/2010 1:36PM

    I know you will come up with a plan!

I like the 1-2 bite rule and I get to sample maybe half a dozen things at our summertime family reunion.

The most important thing is to enjoy the season and not beat yourself up.

You will do great!

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HAPPYSOUL91 12/18/2010 1:03PM

    I am sure you will make the best choice for the treat. Having 1 treat didn't give you the weight problem but many treats did.

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LITTLEFARMMOMMA 12/18/2010 10:09AM

    I hope it works! I had a Christmas cookie that I made with my grandson, and that was plenty of sugar for the season! emoticon emoticon

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LITTLEFARMMOMMA 12/18/2010 10:09AM

    I hope it works! I had a Christmas cookie that I made with my grandson, and that was plenty of sugar for the season! emoticon emoticon

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ONTHEGOMO 12/18/2010 9:47AM

    Please rethink your plan. If you read blogs at all you will remember that this one little innocent, planned-for treat will most likely lead to more and more and you will find yourself very sad and disappointed with yourself. Just sayin'.

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DONNAEDA 12/18/2010 9:06AM

    why not reward yourself with a piece of jewelry or a new blouse or a smaller size pair of jeans. The fudge, or cake or pie really won't live up to your expectations. I was at my cousins and there was a piece of fudge cake sitting there and I had my eye on 1/2 of a slice. My mouth was watering and I couldn't wait for the services to be over so I could dive in. I had enough points to have 1/2 piece. I took a bite and it was better in my mind than the actual piece tasted. I only took one bite. I now look at chocolate in a different way. Should I have a piece and be disappointed or leave it alone and be so proud of myself that I passed it by.

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JOYINKY 12/18/2010 9:05AM

    Yes, enjoy your treat! The thing is you always have a plan! With a plan you are always ok. I maintain it's the mindless eating that get us in trouble. I eat what I want; but make sure I really want what I eat. Enjoy your Christmas! emoticon

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JHADZHIA 12/18/2010 7:51AM

    Sounds like a very sensible plan, and therefore really doable. Enjoy your fudge!!
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WILD4STARS 12/18/2010 7:47AM

    I love the way you think. Your plan sounds very good. I'm not a big sweets eater so my treat is going to be vegan mashed potatoes and gravy. That's what I did for Thanksgiving and now I want MORE !! Unfortunately my birthday was more disasterous than Thanksgiving was or Christmas is likely to be. Next year I'm going to get all my friends together to take me out ONE TIME!!

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MONTY68 12/18/2010 12:55AM

    Hi Marsha
I think you have a great idea and if it is fudge, that will be good. I did read an article recently that said something to the same idea. By choosing a goodie and having a small portion will satisfy the mind. So enjoy your fudge.

Monty emoticon emoticon emoticon emoticon

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Affirming Experience

Friday, December 17, 2010

I learned some things today at my appointment with the Director of the Health and Wellness Division of our YMCA. But most of all it was an affirming experience.

The Director determined that my body fat percentage is 26.7%, which he considered fine for me. My BMI today was 20.9. He recommended maintenance as my goal, and did not think it would improve my health for me to gain additional muscle nor to lose more body fat.

On two out of the eleven machines I do regularly, he had me lower the weight I'm lifting. He recommended I do them slower and with a greater range of motion. I had thought I had the form correct, but I now know how to do them better. He gave me one more exercise to help improve posture and reduce the chronic upper back discomfort I have. That sounds good to me.

He assured me that I am not "skinny fat." He said that people, especially women, who do lots of cardio without any strength training can develop that condition in which they have a good BMI but a high body fat percentage. I had been fearful that due to my history of obesity I might still have a lot of fat around my organs, but he assured me that is not so.

So, he tweaked a few things, but mostly told me to keep up the good work, which I definitely plan to do. -Marsha

  
  Member Comments About This Blog Post:

AQUAGIRL08 12/19/2010 1:10PM

    What great news! Thanks for sharing it with us.

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JOYINKY 12/18/2010 8:59AM

    What a great affirmation! Wonderful way to be going into the new year. I'm curious about that "posture, upper back exercise" can you share? I blame mine on slipping into sloppy posture here at the computer. But, want to avoid it if possible. Thank you so much for all you share Marsha! It's a real gift to all of us! emoticon

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JHADZHIA 12/18/2010 8:26AM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon
That is fabulous news!! You have done so well! Hopefully now you can relax more about feeling the need to 'perfect' your program when what you are already doing is obviously working well :)
Keep up the great work!

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FRAN0426 12/18/2010 12:35AM

    Keep on doing the great job you have been doing. Enjoy the wweight lifting at the modified weight amout, I've had to lower a couple of my weights and it sure does make for doing them better.

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XENA1956 12/18/2010 12:22AM

    Great job at the Y! So glad all is going great for you and you have reach such fantastic BF percentages. emoticon emoticon

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PO_PAZZA 12/17/2010 10:03PM

    Outstanding report. Let's hope everyone here gets to that same level of fitness and health.What a gift.

Mary

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MONTY68 12/17/2010 9:32PM

    Hi Marsha
Congratulations, What a great idea you had to go to the director. It must feel so good to hear his comments and to understand more about where you are. I believe the information you received will give you even more confidence in what you have accomplished. You really have done an awesome amount of work on you.

Monty emoticon emoticon emoticon emoticon emoticon

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WILD4STARS 12/17/2010 9:28PM

    Good to know that you are on the right path. What an inspiration you are.

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TINASWEEP 12/17/2010 9:11PM

    That's great news to hear! It always helps to know you're on the right track from the professionals as well as relieve any concerns. Keep up the great job! Have a healthy holiday full of good cheer!

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ONEKIDSMOM 12/17/2010 8:43PM

    emoticon news, Marsha! Isn't it good to hear the "pros" tell you how well you're doing? Spark works! And you are one of my favorite Sparklers!

emoticon emoticon

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SLIMLILA 12/17/2010 8:42PM

    Good for you Marsha....great report.... That's wonderful that you have access to a facility that can analyze those things for you ... I didn't even know it was possible...Merry Christmas and Happy New Year. emoticon

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