SWEETSOUNDS11   39,622
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SWEETSOUNDS11's Recent Blog Entries

start 3.0 Day 8 insomnia

Friday, August 08, 2014

I woke up at 3;30am and could not fall asleep again no matter what i did. I had some coffee around 6:30 and walked 3 miles b4 8am. I'm happy I made the best of it.

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MELYROD18 8/8/2014 10:48PM

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Start 3.0 Day 6 Hipster

Wednesday, August 06, 2014

I'm stoked I'm still showing up for myself. I ate great food and walked 3 miles. The pain I was experiencing from my slipped/bulging disc has much improved. Tonight I felt the disc after I got home and sat down. During the walk my left hip initially hurt but not enough to quit or cut it short. Actually the hip pain was gone on the back half of the walk.


Start 3.0 Day 5: Dining Out

Tuesday, August 05, 2014

I very indulgently have Buffalo Wild Wings with a friend once a month. I really treasure this habit with my friend and boy, do I enjoy wings! I think it is important to not give up the things I truly enjoy and are a fountain and not a drain in my life. So I made an eating plan for the day that allowed me to have 10 wings with sauce (btw a lot of the BWW in the Sparkpeople Nutrition bank are wrong-its 72 calories per naked wing-if you are keeping track). Anyway, I drank a lot of water and herbal tea and ate mostly fruit and veggies today. I had cereal for breakfast and a small greek yogurt smoothie for lunch. I am proud to report that I ate within my calorie, fat, carb, and protein ranges for the day. The only time I was hungry was right before I sat down for wings. It was a huge success. Dining out is all in the planning. emoticon


Start 3.0 Day 4

Monday, August 04, 2014

It was a good one! I walked 3 miles and & ate wonderful healthy things like watermelon with fresh mint and sea salt. I'm grateful for all of the laughs I had finishing up season 2 of OITNB today.

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KNEEMAKER 8/4/2014 11:38PM

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HOTPINKCAMARO49 8/4/2014 10:51PM

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I'm back for a fresh start. Wish me luck!

Sunday, August 03, 2014

Where to begin... I had a very successful go at the Shred Diet last year but when it was over, I slipped quickly back into old patterns. A few months after that I spent $99 on the Gabriel Code. I didn't really fully embrace that because of my own stuff not anything wrong with the system. I struggle with the concept of dieting and how that is different than authentic change. I am an addictions therapist so I know some things about change, support, brain science etc.

Some of my hesitation with the Gabriel code was I flat out knew I wasn't ready for change (Google Stages of Change Theory-I think there is a Spark article on it too- the stages are: pre-contemplation, contemplation, preparation, action, maintenance, and relapse). Anyway, I had a change in my life recently, hand surgery. I'm out on short term disability and I am unwilling to gain 10 more pounds which is likely to happen as I sit at home and not have 10+ hours of my day taken up by work and travel. I have gratitude that it pushed me from preparation ( I was hanging out in that stage for about a month and eating lots of cake and ice cream while I researched healthy recipes and bought useful kitchen tools) to action.

I have contemplated what really works for me and it is the following:

Water drink lots of it!
Add mint, fruit, cucumbers or splashes of juice to make it fun and interesting.
This really helps me feel like I'm not depriving myself and it feels special.

Coffee: enjoy 1 cup a day and an occasional 2nd cup but no more than 2X/wk

Sparkpeople: Food & Exeercise Tracking and social support network

Shred Diet: Planned meal intervals to stabilize blood sugar

Gabriel code: Organic, local, non-GMO, raw food as much as possible

Daily meditations and visualizations (I think the GC includes this because
of the study of epigenetics-which is the concept of changing your DNA-
epi -a prefix occurring in loanwords from Greek, where it meant “upon,”
“on,” “over,” “near,” + genes). Things like meditation & walking can
change what surrounds our genes and thus changes our genes (in layman's
terms). If I find any good academic articles I will post them to my blog.

Anyway, those are the theories behind my grand plan. Wish me luck.
I've had 2 excellent days so far!


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