ALLELUIA525's SparkPeople Blog ALLELUIA525's Blog on SparkPeople, home of free diet plans and a healthy living community week(s) in review I need to review how I did over these last two crazy weeks. I know now more than ever that I need to be healthy to take care of my daughter. <BR> <BR> SW: 254.5 <BR> CW: 239.5 <BR> <BR> I lost 2.5 pounds over the last two weeks for a total of 15 pounds. <BR> <BR> NSVs: I did not stress eat. <BR> <BR> STOP snacking after 9pm: I was successful at this even in the hospital. <BR> <BR> MOVE and MOVE more: I didn't exercise at all at the hospital (unless you count pacing) and haven't exe... Sun, 19 Apr 2015 10:10:21 EST prayers appreciated It has been a crazy week for us to say the least. <BR> <BR> My daughter's headaches, stiff neck, torticollis, lack of appetite, nausea over the last 9 weeks, and the double vision that started on April 4 were all caused by a grade 4 glioblastoma multiforme tumor that KK has named “Charlie”. It was deep inside the left side of her brain and there was also a large amount of fluid trapped near it. She had a tumor excision on April 10, a procedure that began with a trip to the PACU at 10:... Thu, 16 Apr 2015 20:27:29 EST heavy heart My daughter has been having a stiff neck, headaches, dizziness, and nausea for the last 2 months. She began seeing double and her eyes wouldn't track properly on Saturday. They discovered a mass on her brain on Wednesday. We'll be hearing from neurosurgery in just a couple hours. My heart is heavy. Thu, 9 Apr 2015 05:12:17 EST week in review SW: 254.5 <BR> CW: 242 <BR> <BR> I lost 3 pounds this week for a total of 12.5 pounds. <BR> <BR> NSVs: My boss bought Easter egg cupcakes for staff meeting on Thursday. I could have worked it into my calories for the day, but I decided to take mine home for my daughter since it was her favorite flavor and not mine. <BR> <BR> STOP snacking after 9pm: I was tempted to eat after 9pm twice this week. However, I chose not to and was rewarded on the scale the next morning...pretty motivating... Sat, 4 Apr 2015 11:04:34 EST one month SW:254.5 <BR> CW: 244 <BR> <BR> It has been 1 month since I started getting honest with myself. <BR> <BR> It has been 31 days of not snacking after 9pm and having self-control around a family size bag of Lays potato chips. <BR> <BR> It has been 3 1/2 weeks of tracking my food and learning what works and what doesn't -- like I need to track before I eat. <BR> <BR> It has been 10 minutes at a time of exercising to build consistency and confidence (even with a cold). <BR> <BR> In all this... Wed, 1 Apr 2015 08:38:54 EST week in review SW: 254.5 <BR> CW: 245 <BR> <BR> I lost 2 pounds this week for a total of 9.5 pounds. <BR> <BR> This quote has been the theme of this week: "If you fail to plan, you are planning to fail." (Benjamin Franklin) <BR> <BR> STOP snacking after 9pm: I was able to do this successfully all week once again. <BR> <BR> MOVE and MOVE more: I "officially" exercised three days this week. I got an upper-respiratory cold mid-week and I opted to go to bed early rather than exercise. I say "officially... Sun, 29 Mar 2015 19:52:50 EST emotional SW: 254.5 <BR> CW: 246.5 <BR> <BR> It has been an emotional day. Many tears have been shed -- some out of frustration, some out of fear, and some out of a grateful heart. <BR> <BR> In all of that, I have not been emotionally eating. I am continuing to track food before eating it and it's going pretty well. I will be at the low end of my calorie range when all is said and done today. <BR> <BR> I pre-made lunches for the rest of the week which will help with tracking before eating. <BR>... Wed, 25 Mar 2015 19:07:40 EST better...sort of SW: 254.5 <BR> CW: 248 <BR> <BR> Today was a much better day. I was able to stay within my calorie range and much lower than the last three days. <BR> <BR> However, I am not feeling all that well. I'm definitely fighting something. I am determined to continue tracking my food; I will do my best as to the exercise. Tue, 24 Mar 2015 20:55:57 EST stupid choice ~ smart choice SW: 254.5 <BR> CW: 247.5 <BR> <BR> I had a couple high calorie days this weekend. To CYCLE my calories, I planned on having a low day today and was doing pretty well until... <BR> <BR> We went to Chick-fil-A for supper. I split an order of chicken nuggets and waffle fries with my daughter (which netted 434 calories). If I had stopped there, I would have been fine. Alas, I did not stop there. I chose to get a small cookies & cream shake as well. <BR> <BR> STUPID CHOICE! When I got h... Mon, 23 Mar 2015 21:41:05 EST week in review SW: 254.5 <BR> CW: 247 <BR> <BR> I lost 3 pounds this week for a total of 7.5 pounds. <BR> <BR> NSVs: I've had an emotional week and I'm in the midst of one of the three busiest times at work. I am proud that I did not dive head first into the 2 bags of chips in my kitchen. (I'm sensing a theme with my NSVs -- I knew chips were a problem; I just didn't know they had such a stronghold on me.) <BR> <BR> STOP snacking after 9pm: I was able to do this successfully all week. <BR> <BR> MOV... Sat, 21 Mar 2015 10:02:10 EST low days SW: 254.5 <BR> CW: 248 <BR> <BR> I know I said in my changes for this week that I was not going to worry too much about staying within my calorie ranges and just focus on calorie cycling. However, today was the first day that I stayed at the high-end of my calorie range for a "low" day. I don't feel like I've been overeating. I've been making decent choices. I just can't get low enough to actually CYCLE my calories. <BR> <BR> I will keep trying. Thu, 19 Mar 2015 19:00:55 EST sometimes the scale doesn't make sense SW: 254.5 <BR> CW: 247.5 <BR> <BR> I so don't "deserve" a 2 pound loss since yesterday. Upon seeing 247.5 this morning, I stepped on and off the scale 3 times to be sure. My calorie range and sodium were high yesterday -- as in "I had movie theater popcorn with butter yesterday" high. I totally expected and braced myself for a gain this morning. <BR> <BR> I was a little surprised that I *only* lost 1 pound last week. (Don't get me wrong, I am thankful for any loss.) I figure yester... Tue, 17 Mar 2015 19:56:54 EST five and ten SW: 254.5 <BR> CW: 249.5 <BR> <BR> Down five pounds and in a new "decade"! Mon, 16 Mar 2015 10:49:48 EST CYCLE SW: 254.5 <BR> CW: 250 <BR> <BR> The change I will make this week is to calorie CYCLE. I went back to my SparkPage description about how I CYCLED previously: <BR> <BR> My calorie range is 1200-1550. I usually try to eat between 1200-1275 on my low days then 1475-1550 on my high day. I have figured out that 2 low days then a high day works best for me. <BR> <BR> My Weekly Progress on my Nutrition page reveals that I CYCLED a bit without even trying: <BR> <BR> 1,784 - 1,359 - 1,576 - 1,51... Sun, 15 Mar 2015 22:23:07 EST week in review SW: 254.5 <BR> CW: 250 <BR> <BR> I lost one more pound this week. <BR> <BR> NSVs: For many months, I have had no self-control when it comes to chips. I have not been able to keep a full-size bag of chips in my house for more than a day and a half. I had to resort to buying single-serve bags. I bought a bag of chips earlier in the week. It is in my kitchen and it still has chips in it! <BR> <BR> STOP snacking after 9pm: I was able to do this successfully all week. <BR> <BR> MOVE and ... Sat, 14 Mar 2015 21:30:07 EST a productive day SW: 254.5 <BR> CW: 250.5 <BR> <BR> Sometimes, there are just not enough hours in the day to do all I want to do. <BR> <BR> I got so engrossed in some "fun" work for my job last night. When I looked at the clock and realized it was 11:10pm, I freaked out because I had to do laundry for my daughter to have jeans to wear to school in the morning. So I put the laptop down, got a load of laundry going, unloaded and loaded the dishwasher, got a glass of water, then went right back to work. ... Wed, 11 Mar 2015 08:15:32 EST on TRACK SW: 254.5 <BR> CW: 253 (not surprising) <BR> <BR> Eating out twice yesterday, showed up on the scale today. <BR> <BR> Though I officially only ate out once today, I did have leftovers from last night's dinner for lunch today. So, in essence, I ate out twice today as well. I will not be surprised if it shows up on the scale again tomorrow. <BR> <BR> I forgot how hard it is to TRACK food at local restaurants. I also forgot how quickly the calories add up. Though I am nowhere near my ca... Mon, 9 Mar 2015 22:40:55 EST a new week, a new change SW: 254.5 <BR> CW: 251 <BR> <BR> My goals for this week are to MOVE more, STOP snacking after 9pm, and TRACK every BLT. <BR> <BR> Today, I TRACKed all my food. I kind of wish I didn't choose a Sunday to start TRACKing, since my calories are always high on Sundays (eating out twice in one day does that). I did eat less at dinner because I knew that I was going to track it. <BR> <BR> My goal was not to stay in a set calorie range though. <BR> <BR> My goal is to be honest with myself ... Sun, 8 Mar 2015 21:26:15 EST MOVE more SW: 254.5 <BR> CW: 251 <BR> <BR> At the beginning of the week, I dragged the aerobic step out from under the couch so I could MOVE for 10 minutes per day. I have used it while watching TV every day this week. I haven't done anything fancy. However, I am feeling its effects! I am raising my heart rate, I am comfortably out of breath, and, man, my hips are sore! (I would love to feel its effects on the way my jeans fit, but I know that will take a little more time and losing about 5-10 mo... Sat, 7 Mar 2015 10:35:35 EST it's okay... go to bed hungry. <BR> <BR> As I was doing a little work and watching TV last night, I felt something I haven't felt in a long time...hunger pangs. I didn't snack at all after dinner. When I felt the hunger pangs, I looked up and saw that it was 9:57pm -- well past my STOP snacking after 9pm time. So, I finished my work, drank my water, MOVEd for 10 minutes, then went to bed hungry...and I was okay. <BR> <BR> It gives me hope that I will be okay once I start TRACKing on Sunday. Fri, 6 Mar 2015 09:14:28 EST streak-ing is fun! SW: 254.5 <BR> CW: 252.5 <BR> <BR> I am feeling good about the MOVE and STOP changes for this week. I am building confidence, consistency, and momentum. <BR> <BR> I am almost ready for the next change -- TRACK. <BR> <BR> I say *almost*, because I am a bit apprehensive when I think about this change. I am not looking forward to seeing the amount of calories I've been eating. However, I am committed to being honest with myself. So, I will start the next change on Sunday and I will TRAC... Thu, 5 Mar 2015 19:53:08 EST restarting ~ rethinking ~ rereading ~ reminding SW: 254.5 <BR> CW: 252 <BR> <BR> Restarting is not easy. The hardest part for me is the mind games. <BR> <BR> I decided to make 2 changes this week: MOVE and STOP. <BR> <BR> MOVE - exercise for 10 minutes each day <BR> <BR> STOP - no snacking after 9pm <BR> <BR> I have been rethinking these changes. I am tempted to add to these changes already. I know what it takes to get the weight off. I've done it before. I keep thinking that I need to do everything I was doing when I was 145lbs.... Wed, 4 Mar 2015 08:23:03 EST getting honest I need to get honest with myself. <BR> <BR> I am heavier now than when I started this journey 7 years ago. <BR> <BR> The seams on my jeans are starting to hurt and I refuse to buy larger jeans. <BR> <BR> I am uncomfortable when I sit in some chairs with arms. <BR> <BR> No more denial. <BR> <BR> So here I go... <BR> <BR> Weigh-in on March 1: 254.5 <BR> <BR> Ugh! <BR> <BR> Today's weigh in: 253.0 <BR> <BR> I am thankful for a team challenge that inspired me to get moving again. <BR... Tue, 3 Mar 2015 09:30:31 EST my wake-up call I knew I gained weight. <BR> <BR> I knew I was buying sizes I never wanted to see again. <BR> <BR> I knew I was breathing hard going up a flight of stairs or doing anything remotely strenuous. <BR> <BR> I knew I needed to get back on track. <BR> <BR> But I did nothing about it. <BR> <BR> That is, until I got my wake-up call on Sunday. <BR> <BR> It snowed on Saturday night -- the first good snowstorm of the season -- and my daughter wanted to go sledding with me. I couldn't say n... Fri, 4 Jan 2013 16:30:55 EST calorie cycle fail... Who am I kidding?!?! Not only did I fail to stay on the low end of my calorie range today, I ate two times more calories than suggested by SP. I also failed to stay at mid-range yesterday or the high end on Saturday. Holidays and birthdays are killers. <BR> <BR> In order to get back on the "cycling" track, I will stay at the low end of my calorie range tomorrow and Wednesday. Mon, 14 May 2012 22:54:50 EST changes...week 3, take 2 Week 2 is done with a 5 pound loss! <BR> SW - 221 <BR> CW - 210 <BR> GW - 145 <BR> <BR> I met all the goals for the week. Yesterday, I alluded to the fact that the set times for drinking water and going to bed were not working so well. I did meet those goals, but I think I totally missed the reason why I set those goals. The purpose of drinking my water before 10pm was to start drinking throughout the day, but it didn't work out that way...I just drank it all between 9 and 10pm most da... Sat, 12 May 2012 11:18:52 EST self-imposed goals I made it through yesterday...still on track with my goals. <BR> <BR> I feel like I'm rushing to drink my water by 10 and to get to bed by 11. I'm not sure I like that feeling. I will have to reevaluate those goals for next week. I know they are just self-imposed goals and I don't need to be so strict (I should be able to allow myself to go to bed at 11:15 instead of 11:00), but I want to be able to say in all honesty that I met all my goals at the end of the week. Fri, 11 May 2012 09:16:22 EST so tired I've been going to bed earlier...I took a nap Monday and yesterday...yet, I still feel tired. I don't get it. Maybe it's the rain, maybe I'm hormonal...I have no idea. Despite my exhaustion, I exercised I'm still on track for meeting my goals for the week. <BR> <BR> Thu, 10 May 2012 09:08:21 EST how low can you go <em>244</em> I finished Tuesday at exactly 1200 calories, which makes 2 low days in a row! <BR> <BR> I am still on track to meet the adjusted goals for the week. I do have to remember to exercise today...usually, Wednesday is my day off (late night at work), but I already took the day off on Saturday. Wed, 9 May 2012 08:15:00 EST planning ahead I am on track to meet my goals for the week with the adjustments made to the calorie cycling. <BR> <BR> I am taking SHANNISHELL's advice to plan and track my food ahead of time. I currently have 15-115 calories left to stay on the low end of my calorie range. It's great to know I have a full day's worth of food tracked and I still have room for a snack or a small second helping. Tue, 8 May 2012 08:12:51 EST having to readjust I'm not sure why I am having such a hard time staying at the low end of my calorie range this time around. I did fine on Saturday, but I hit the high end Sunday. <BR> <BR> So I have to readjust the calorie cycle for this week: Sat - low, Sun - high, Mon - low, Tues - low, Wed - high, Thur - low, Fri - mid <BR> <BR> I have to readjust my eating and figure out how to stay on the low end of my calorie range more than one day in a row. Any ideas????? Mon, 7 May 2012 09:09:24 EST checking in I remembered a project I need to get done before Sunday 10pm on Saturday. Since I had put off exercising all day (which I usually do), I had to choose between the two. Unfortunately, the project took precedence over exercising. This means I will not be able to take a day off the rest of the week. So, I'm on track for meeting my goals for the week as long as I keep that in mind. <BR> Sun, 6 May 2012 14:00:22 EST changes...week 2, take 2 Week 1 is done with a 6 pound loss! <BR> SW - 221 <BR> CW - 215 <BR> GW - 145 <BR> <BR> Yesterday, I met 3 out of 5 goals. I wasn't able to officially measure some of the food I ate at work, but I did track it. I also ended up on the high end of my calorie range instead of the low range. <BR> <BR> This week's goals: <BR> * Calorie cycle: Sat - low, Sun - low, Mon - high, Tues - low, Wed - low, Thurs - mid, Fri - high <BR> * Track food intake daily...weigh and measure whenever possible.... Sat, 5 May 2012 10:05:22 EST 7, take 2 I was close enough to all 5 goals yesterday that made me feel really good about the day: <BR> * I exercised for 30 minutes. I started at 10:32pm which affected my last goal of getting to bed at 11:00pm, but I did it! <BR> * I tracked my food intake to the best of my ability. <BR> * My tracker says that I was at 1685 calories (135 over the high end of my calorie range and 35 over my goal for the day), but I usually overestimate when I can't weigh and measure accurately. So, I think I came in... Fri, 4 May 2012 09:09:55 EST 6, take 2 I met all 5 goals yesterday. I had a donut at staff meeting, so I had to rethink dinner to account for it and still stay on the low end of my calorie range. <BR> <BR> I really need to work on getting my water in throughout the day and not between 9pm and midnight. Yesterday, I drank 80 ounces of water between 9 and 10:30, then went to bed...which meant I was up multiple times going to the bathroom. Kind of defeats the purpose of going to bed early. <BR> <BR> So, here are my goals for to... Thu, 3 May 2012 08:15:17 EST 5, take 2 I met all 5 goals yesterday. I was hungry after dinner, but I chose not to eat anything. I decided it was okay to feel a little hunger. I realize that some of the hunger may have been my body "growling" for more sleep. <BR> <BR> Today is my day off from exercising, so I will add a new goal... The changes I am going to make today: <BR> * I will pack a lunch for work <BR> * I will weigh and measure and track my food intake <BR> * I will stay on the low end of my calorie range again <BR... Wed, 2 May 2012 00:03:37 EST 4, take 2 I met 4 out of 5 goals again yesterday. I went over my calorie range by approximately 103 calories (I say approximately because the restaurant didn't have nutrition facts), but everything else was on target. <BR> <BR> The changes I am going to make today: <BR> * I will exercise for 30 minutes <BR> * I will pack a lunch for work <BR> * I will weigh and measure and track my food intake <BR> * I will stay on the low end of my calorie range <BR> * I will drink 10 8-ounce glasses of water Tue, 1 May 2012 00:04:41 EST 3, take 2 I met 4 out of 5 goals yesterday. I did not stay on the low end of my calorie range, but I did stay within range. I was "stomach growling" hungry after 9pm and chose to have a banana and 1T of peanut butter. I am pretty pleased with the day overall. <BR> <BR> The changes I am going to make today: <BR> * I will exercise for 30 minutes <BR> * I will track my food intake <BR> * I will eat low cal for breakfast and lunch since we will be going out for dinner <BR> * I will stay within my ca... Mon, 30 Apr 2012 07:55:03 EST 2, take 2 I met my goals yesterday (despite some relational challenges that had me thinking about comforting myself with food)! <BR> <BR> The changes I am going to make today: <BR> * I will exercise for 30 minutes <BR> * I will make my food at home <BR> * I will weigh and measure and track my food intake <BR> * I will stay on the low end of my calorie range again <BR> * I will drink 10 8-ounce glasses of water Sun, 29 Apr 2012 06:57:39 EST 1, take 2 So, the changes I made during the last year and a half have been anything but healthy: <BR> * I stopped exercising <BR> * I started eating out...A LOT <BR> * I stopped tracking my food almost completely (and when I did I was always over my calorie range) <BR> <BR> As a result, I have regained 75 pounds. <BR> <BR> The changes I am going to make today: <BR> * I will exercise for 30 minutes (most likely in 2 15-minute increments) <BR> * I will make my food at home <BR> * I will weigh and measu... Sat, 28 Apr 2012 13:53:50 EST accountability ~ encouragement verses judgment In "Made to Crave", Lysa TerKeurst points out the benefits of accountability found in Ecclesiastes 4 ( <link><BR>=ecc%204:9-12&version=NIV1984 </link> ): <BR> <BR> 1. help to recover from failure (v. 10) <BR> 2. comfort and companionship in adverse conditions (v. 11) <BR> 3. help in defending against attacks (v. 12) <BR> <BR> As I worked through the next few questions in the study guide, I realized that I need encouragement from an accountability partn... Thu, 5 May 2011 20:28:09 EST "Made to Crave" I've started the Made to Crave small group study and reading the book by Lysa TerKeurst. So far it has been encouraging and convicting and I'm only on chapter 4 of the book. I have started a Made to Crave SparkTeam to discuss the concepts presented in the book and to find support and accountability as we learn to crave God, not food. <BR> <BR> Check out Made to Crave's website and get the book: <link> </link> <BR> <BR> Then join the Made to Crave SparkTeam: <link>... Wed, 20 Apr 2011 00:05:03 EST 1,000 days I just realized today marks 1,000 days since I joined SP. <BR> <BR> Nothing profound to say...just wanted to mark the day! Wed, 6 Apr 2011 23:14:39 EST winded I had my NSWUC (Non-Scale Wake Up Call) today. When I went to volunteer at my daughter's school, I was winded walking up to her third floor classroom. I hated that feeling! I tried in December to get back on track with exercising, but it didn't "take". Now it has to! Mon, 31 Jan 2011 21:03:47 EST the fourteenth gift <em>248</em> 15+ minutes walking <BR> <BR> <em>407</em> The gift today was adrenaline pumping...walking back to the car after a heart-stopping, nail-biting Patriots win! Mon, 20 Dec 2010 01:36:30 EST the thirteenth gift <em>248</em> 15 minutes done! <BR> <BR> <em>144</em> The gift of the day was a step in the right fact, that was basically the gift of the week as I have been struggling with various physical setbacks all week. I didn't quite make the 90 minutes of fitness this week, but I worked out's a step in the right direction when compared to November's fitness (or lack thereof). Sun, 19 Dec 2010 00:04:47 EST the twelfth gift <em>248</em> 15 minute workout done! <BR> <BR> <em>19</em> The gift of the day (Thursday) was received a little late (I am writing this at 1:15am after finishing my workout), but it was received nonetheless! It has been a very long day and it's time to give myself the gift of sleep now. Fri, 17 Dec 2010 01:16:15 EST the eleventh gift <em>248</em> 25 minutes of fitness <em>244</em> <BR> <BR> <em>407</em> The gift I received tonight was "lost". I got lost in a show while working out and lost track of time...completing my 15 minutes + 10! Wed, 15 Dec 2010 23:58:30 EST the tenth gift <em>248</em> 15 minutes done - though I don't know if you can call it cardio as it was a slow-go tonight. <BR> <BR> <em>144</em> The tenth gift I gave to myself was the ability to complete a workout even though I felt like I was slugging through mud. Tue, 14 Dec 2010 23:46:56 EST the ninth gift <em>248</em> 15 minutes finally done <BR> <BR> <em>19</em> I didn't learn anything from yesterday's gift. I procrastinated to the point where I wanted to go to bed so badly (knowing I have a very early morning and even longer day tomorrow), but I gave myself the gift of accomplishment tonight and completed a 15 minute workout anyway! <BR> <BR> Sun, 12 Dec 2010 00:00:56 EST