BOMBSHELLY's SparkPeople Blog BOMBSHELLY's Blog on SparkPeople, home of free diet plans and a healthy living community Time Saving Meal Strategies When I cook, I like to make meals that will include leftovers. Some to be frozen, some to stay in the fridge for lunches and a later 'smorgasbord'. Last night, I made a huge pot of chili. Some will be for tonight; I know I won't have time/energy to cook tonight. Some went in the freezer for a future/unexpected time when a 'life' emergency comes up. I think prepping ahead is the best way to avoid ordering take-out and defaulting to unhealthy choices. <BR> <BR> My 3 kids are picky (by my stan... Tue, 6 Feb 2018 09:32:51 EST Healthy Family In the interest of dovetailing our home schooling adventure with moving our family toward health, I had the great idea to do an experiment with my kids. Maybe we will do lots of experiments. <BR> <BR> This one is about sleep. <BR> <BR> Going to bed and getting up in the morning are an ongoing battle around here. <BR> <BR> This week, we will have three days of experiments to help remedy the issues. <BR> <BR> Day 1 (last night) - my 3 daughters (ages 8,9, and 12) can make any choices th... Tue, 23 Jan 2018 08:59:00 EST Stress Related to Weight Loss Yes, I have experienced stress related to weight loss. Sometimes, I have too many goals at once. Or, too many goals to sustain. I make lots of realistic goals during a time of my life when I'm not as busy, but then when life gets more busy, it's stressful to try to maintain so many goals. I have fits and starts, where I get into a good groove for a while, then 'life' happens, and I take way too long to dust myself off and get back up again. Mon, 1 Jan 2018 16:15:31 EST Starting over - again That's it. Just starting over again. Last time I was doing well, Sparkpeople helped me. I've been working with the Cleveland Clinic Department of Functional Medicine. Time to put what I've learned there to good use. Thu, 14 Dec 2017 17:25:02 EST Breakfast Day 3 of the 'small changes' challenge: Eat Breakfast before you leave the house. <BR> <BR> A lot of days, I don't leave the house. Today, I'll be 'leaving the house' at 6pm to go lead a Girl Scout meeting. <BR> <BR> I know that part of my 'problem' is that I start my day with coffee, which suppresses my appetite. Then, I eat breakfast too late, lunch too late, dinner at regular time...then in the evening I am still RAVENOUS, and I feel out of control about just mindlessly shoving food in... Thu, 5 Jan 2017 07:23:01 EST Happy New Year I signed up for the Cleveland Clinic's Department of Functional Medicine pilot group. Will start that next week. My husband went through the 1st pilot group last Fall (he shared the information with me, and we did it together). It worked very well for helping me to meet my goal, then the holidays 'happened'. <BR> <BR> So, back at it here. Tue, 3 Jan 2017 09:20:46 EST Happy Thanksgiving Have been MIA from Sparkpeople again. I am so fickle. I met my weight loss goal for insurance, but hubby didn't. : ( It's okay, we still will be paying less in the upcoming year, because we worked a bit at being more healthy. Unfortunately, I've gained back half of what I lost. I don't want to continue in that downward spiral, so here I am. Back again. I've been on Sparkpeople a long time, coming in and out. I really would like to be more consistent. I left all of my original groups. It's ... Wed, 23 Nov 2016 08:47:21 EST Gaining Momentum Five more pounds to go, to save $1800 next year. Gotta lose it by the end of September. This diet is very difficult, but I think I will find out some good information about my body's sensitivities to certain foods. I'm pretty sure that I probably will have some kind of issue with wheat and cheese, because those are two things I am missing the most. I had to do week 4 of the couch to 5K twice because it was hard and my feet were feeling like lead balls at the ends of my legs. Started day one o... Mon, 15 Aug 2016 08:53:45 EST Plugging Along <em>36</em> <BR> I'm on week 4 of the couch to 5K program. So proud of myself! I also downloaded a couple of apps - a 30 day plank challenge and 30 day core strengthening challenge. I think the core one is going to take me longer than 30 days. It's real hard to do sit ups with proper form when you have a big fat gut in the way. My husband and I started a pretty harsh Cleveland Clinic meal program that is akin to an elimination diet. We're officially on day 2 of that, but this is my 4th day... Mon, 1 Aug 2016 06:44:29 EST Taking the Good with the Bad My weight loss goal, imposed upon me by the Cleveland Clinic (my husband's employer) is to lose 15 lbs. I thought I had lost 9 lbs. so far. My scale in my bathroom said I lost 9 lbs. The stupid, evil Cleveland Clinic scale begged to differ. That horrid spiteful piece of machinery declared that I've only lost 5 lbs. You suck, Cleveland Clinic scale. There is a pretty hefty financial penalty, in terms of our portion of insurance payments attached to my husband and I not meeting our weight loss ... Thu, 30 Jun 2016 09:10:24 EST Being Kind to Myself - Celebrating Success I truly believe that a large part of my past failure has been trying to change too much all at once, then beating myself up for 'failing' (not being able to perfectly maintain the impossible). This week, I'm still working on maintaining consistency with daily cardio/steps. I'm also patting myself on the back for these successfully maintained goals (1) getting enough sleep (2) taking vitamins daily (3) moving more than I was (3) automating my breakfast (I've been having almond butter/coconut m... Mon, 25 Jan 2016 09:22:43 EST Progress for the New Year Here's what I've accomplished so far, over the past 6 weeks or so: <BR> <BR> 1. Got myself on a regular pattern of sleeping 7 - 8 hours a night. I had some glitches here and there; a few nights when I woke up at 2 or 4 am and couldn't go back to sleep. Yoga helped me remedy that. <BR> <BR> 2. Confining alcohol consumption to the weekends. This has also helped tremendously with sleep. <BR> <BR> 3. 30 minutes of cardio daily. Mostly on the treadmill, and I've gone from walking only to alt... Sun, 10 Jan 2016 08:52:46 EST Healthy Balance - Day 2 "When was the last time you ate a meal without multitasking? Today's challenge is to practice mindful eating during every single meal and snack. Focus on your food without any other distractions (like work or screens)." <BR> <BR> I'm more concerned about limiting my kids' screen time than my own. I've sat here for two hours answering/deleting e-mails, posting on Facebook and reading articles. That's enough for today for me. I ate my breakfast while I was typing. Oatmeal/blueberries/yogurt - ... Tue, 11 Aug 2015 09:23:01 EST I Am an Unconscious/Emotional Eater I've been reading the book Intuitive Eating (and listening to it while I walk around the block - yay me - exercise!). I've discovered that I am an unconscious/emotional eater. I eat while I'm doing other things. In fact, I just finished my breakfast as I've been sitting here perusing Sparkpeople and pecking away at this blog post. It was a good breakfast - I actually did taste and enjoy each bite; some mango and pineapple, a multi-grain toaster waffle and turkey breakfast sausage. Sensible ch... Mon, 10 Aug 2015 08:50:45 EST Danged if ya do - Danged if you don't. I have to lose 20 pounds by the end of September, or it will cost me several thousand dollars in increased insurance premiums next year. <BR> <BR> This stinks for several reasons. Mostly because I don't want to be missing several thousand dollars. And, I don't really 'want' to stay overweight. And, I'm not overweight for a lack of trying. <BR> <BR> Tying my excessive weight to financial punishment seems insanely unfair, when all of my other health metrics are within normal/healthy ranges.... Tue, 4 Aug 2015 18:36:58 EST Happy Birthday to Me Today, I turn 44. <BR> <BR> It is also the last day of a 10-week challenge I joined with a group of women in my community; a Facebook challenge. <BR> <BR> My goal was to lose 10 lbs in 10 weeks. I can't say I was 100% diligent in my efforts, but I still lost 8.5 lbs. I feel okay with that and motivated to press on. Sat, 13 Jun 2015 08:50:44 EST Swim Day! Today is my middle's 7th birthday...and it's Secret Swim Day too! Yay! Two reasons to celebrate! <BR> <BR> I found this awesome gadget at Target. It makes those skinny, long 'noodles' out of vegetables. So so fun! <BR> One week away from the end of the local Facebook challenge I joined, and I've met my goal already; lost 11 pounds in 9 weeks (my goal was to lose 10 lbs. in 10 weeks). <BR> <BR> I need to get a new battery for my Sparktracker today, it's glowing red dots at me instead of gre... Wed, 3 Jun 2015 07:33:27 EST Slow and Steady I was thinking this morning about how well I've been doing lately, without such a laser focused intensity (which I've typically been unable to sustain over time). <BR> <BR> I believe I'm finally in a good, successful groove here, owing to the negative behaviors that I've STOPPED, rather than working so hard to implement too many positive changes at once: <BR> <BR> 1. Getting enough sleep every night, instead of worrying about everything that needs to get done and trying to stay up too late... Wed, 29 Apr 2015 08:40:50 EST Oy It's been quite a while since I've posted a blog entry. I have new impetus for rekindling my inner "Bombshell"....cold, hard cash! Entered a local 10 week challenge. Day one, and going pretty well so far. Planning a date with the treadmill in the morning. It's always so hard to get back in that groove. But I just gotta. Tue, 7 Apr 2015 23:14:47 EST Slumping a bit <BR> I would assess my performance this week as fair. I've had to rely on my sparktracker for steps, so not sure how accurate it is and makes my volume of steps look pretty crappy. It does seem to work better/be more accurate when I wear it on my shoe - but I don't wear shoes in the house, so I have to wear it on my hip most of the day. <BR> <BR> I'm still on my new streak for signing into Sparkpeople; have been consistent with that - getting 8 hours of sleep each night - and eating health... Sat, 7 Mar 2015 08:36:30 EST 2/05/2015 I was able to figure out my Sparktracker yesterday evening. It logged 10,076 steps as opposed to my pedo, which said 6238. I was also on point with my food; 1608 calories (give or take, as I chose things that were 'similar' to the IRL food I ate), and within the reasonable range for carbs, fat, protein and fiber. Logged 8 hours of sleep and consumed 9 servings of fruit/veggies. A pretty good day, I'd say. <BR> <BR> This morning after my run, I did 30 minutes of yoga. <BR> <BR> <BR> <BR> ... Thu, 5 Feb 2015 09:10:47 EST Consistency - overcoming obstacles In spite of technical difficulties, I am remaining consistent. 26 days logging into Sparkpeople. Sleeping consistently well. Running/miscellaneous other exercise consistently, and tracking food. <BR> <BR> This morning, I realized - 20 minutes into my coveted 'alone time' with Black Betty (my treadmill), that I had left my Omron pedometer sitting on the bed. "Oh well," I thought, "At least I have my Sparktracker as a back-up." Although not as accurate as the Omron, I have found success in my ... Wed, 4 Feb 2015 13:44:17 EST Parties So, maybe the Superbowl didn't end up a pitfall for me ... but my daughter's sleepover birthday was. I had too much food. As in, I bought and served too much food and I ate too much food. My daily calorie range is supposed to be 1480 - 1830. I went over that by about 688 calories. <BR> <BR> But, I also did about 80 minutes of Yoga/Pilates as the parent helper for the home school classes and Pedo says 10304 steps (yesterday I logged 11784). I did NOT 'mindlessly' eat; I was thinking about the... Sat, 31 Jan 2015 11:17:11 EST Consistency Update - Chapter 2 and 3 Today, I celebrate my 20th day of logging into Sparkpeople CONSISTENTLY, 14 days of being CONSISTENT (mostly; there was one day I didn't) in visiting Black Betty (my treadmill - Pedo says 10808 steps for yesterday), and 14 days of CONSISTENTLY sleeping 8 hours a night. To celebrate, I will add another "death-defying" attempt at consistency; tracking my food (big groan). <BR> <BR> I hate tracking food. Party because I've realized that I am an unintentional eater. I pick at things and shovel ... Thu, 29 Jan 2015 08:36:16 EST Still Trying to Develop Consistency My previously listed goals must have just been too complex, or too much all at once - because they've not been a successful tool in helping me to develop consistency. <BR> <BR> I changed my goal to 'log onto Sparkpeople daily'. I've been consistent with that goal for 7 days now. Woo Hoo! <BR> <BR> My next goal will be to earn a bonus spin each day. <BR> <BR> We'll see how this change of pace goes. Tue, 23 Dec 2014 08:37:31 EST Developing Consistency I've been working with a personal coach from Dr. Roizen's 'Enforcer' program and have developed some pretty good/realistic goals to help me develop consistency. Planning to track them here in a little more depth than on the Sparkpeople Tracker page. <BR> <BR> #1 - Log onto Sparkpeople daily (before or in place of logging on to Facebook) <BR> #2 - 10K steps a day, or more <BR> #3 - at least 5 fruits/veggies daily <BR> #4 - water at every meal/snack (even if it's just a sip) <BR> #6 - 7 - 8 h... Wed, 12 Nov 2014 08:55:36 EST Diet Saboteurs Today's Sparkcoach lesson was about Diet Saboteurs; those people in your life who are less than supportive of your healthy efforts for various reasons. This is a hard one for me, because I have one who is very close in my life and one who is 'out there', but distant enough that it's pretty easy to develop a strategy ahead of time, then stick to it. <BR> <BR> I'm supposed to blog about identifying Saboteurs and my plan for dealing with them. Over the years, I think I have developed pretty go... Fri, 15 Aug 2014 08:54:17 EST What do I hope to achieve? Today's Sparkcoach session was about defining your vision. Sparkguy didn't use those words, but that's what popped into my mind. <BR> <BR> I've got exactly two minutes or I won't have time for Yoga before my shower, waking the kids up, and rushing off to the last 50 cent movie (Peabody and Sherman) of the summer. <BR> <BR> I type fast, so I can do this. <BR> <BR> Here's what I hope to achieve by reaching my goals: <BR> <BR> - I want to feel as if a small chunk of my daily life is MINE <BR... Tue, 12 Aug 2014 07:43:05 EST It's Been Far Too Long, My Friends Sheesh. The last time I posted anything beyond a status was in January. That's bad. <BR> <BR> I'm on a roll with Sparkcoach, though. I started taking notes on the sessions. That seems to help me pay attention/remember/internalize the information better. Otherwise, I have a tendency to let the video run in the background and then go check my e-mail. What's the point in that? <BR> <BR> So, today's program session was about exercise excuses. I'm supposed to list my main excuses and what I wil... Mon, 4 Aug 2014 08:28:07 EST Oh Yay I got the letter in the mail today. The one from my husband's employer, informing me of how lucky I am to have the great opportunity to improve my health by working with the care management team this year to set some goals. My "health issue" listed on the letter? WEIGHT. <BR> <BR> Thanks, yeah - I knew that. Now, there will be a financial consequence for failing to meet my goals. Somehow...I'm not feeling so 'lucky'. <BR> <BR> Nevertheless - I shall press on. Fri, 17 Jan 2014 07:41:29 EST Lazy Blog Post I need one more point for a bonus spin on the Sparkpoints wheel. So, I'm posting this blog. Lazy, I know. Tomorrow's will be better. Mon, 30 Dec 2013 14:13:25 EST Wow - it's been over a month! Gosh, I've sure not posted in a while. Had a couple weeks of great healthy living, then I got a cold and an ear infection and totally wasn't feeling it any more. <BR> <BR> I'm on the mend now, and after two days of hogging down Halloween candy like a goofball, I'm ready to: <BR> <BR> 1. Pack it away in an inconspicuous place <BR> 2. Remind myself that it belongs to my children, and it doesn't matter if they won't notice a piece missing here and there <BR> 3. Dust off the treadmill <BR> 4. ... Sat, 2 Nov 2013 10:56:04 EST More Fit By Spring Today, my 'More Fit by Spring' goals are: <BR> <BR> - drink 8 glasses of water <BR> -stay within calorie range <BR> -12,000 steps on my Fitbit Mon, 30 Sep 2013 07:07:32 EST Today's Challenge - No TV? I've not sat and watched TV in weeks. I watch others in my family sit and watch TV while I'm cleaning the kitchen, doing laundry, putting away the groceries, and on and on and on. <BR> <BR> Staying away from the computer, however, now THAT would be a challenge for me. fact, I really don't think I could do it. Limit - yes. Keep away from it entirely, probably not. Guess I should try it tomorrow. <BR> <BR> Don't want to. <BR> <BR> But I will. Thu, 15 Aug 2013 09:10:21 EST Milestone - 20 Pounds~ Woo hoo! Yesterday, I finally saw it. The number that means I've lost 20 pounds so far. And it's only taken me 2 years of fits and starts! That's okay - I'm motivated to use the momentum and what I've learned thus far to take off the next 20 a whole lot quicker. <BR> <BR> I was, however, very bummed when I attempted to celebrate by buying a new dress online. I went to the website ModCloth, and, as they recommend on many areas of their site, I chatted with a stylist. I gave her my current measurement... Tue, 13 Aug 2013 09:07:27 EST This Morning, I Amazed Myself I have a 'long' route that I run when I'm feeling up to it. I love that route. It's a challenge, and the last time I ran it, I almost ran the whole route without walking. I also have a 'quickie challenging' route, outside of my 'have very little time, but gotta do something' route, which is just around the neighborhood. I usually drive to my 'long' route. But, it connects to my 'quickie challenging' route. Last night, I decided that, since most of what I've done is walk this week, I would be... Sat, 3 Aug 2013 09:54:51 EST Three Things My Sparkcoach today came with the challenge of listing 3 recent accomplishments, about which I feel good. Here are mine: <BR> <BR> 1. Made it to church in a reasonable amount of time today (was only 6 minutes late, instead of the usual 30). <BR> <BR> 2. Successfully cared for the neighbor's fish, plants, and dog while they were away on vacation for the past 3 days. No accidents, and none died. <BR> <BR> 3. Made a really good Tuscan Chicken/Vegetable soup without a recipe. <BR> <BR> Sin... Sun, 28 Jul 2013 14:44:46 EST Cinderella Syndrome and Consistency For a while now, I've identified with Cinderella on the rare occasions that I plan to go do something fun with a friend or family member, without my kids. I usually do a pretty good job keeping up on housework, but I'm nowhere near perfect. So, when I'm going to be away for an evening or weekend, I absolutely bust my hump making sure that the house is clean, laundry is done, dinner is ready to be served for those left behind, and all of the loose ends tied. It ends up becoming such a stressfu... Fri, 26 Jul 2013 14:06:52 EST Planning Out Tomorrow's Meals Currently, I am on "vacation" with two of my 3 kids, staying with my Mom. Some may say....that doesn't sound like much of a vacation, and in some respects, some would be correct. However, I have learned that vacation is a matter of perspective. My Mom's house is much smaller than my home - which I actually like. There are fewer choices at the grocery store; and there is only one them here. In many ways, things are just more simple here. <BR> <BR> So, planning meals has been both a challenge... Sun, 14 Jul 2013 08:59:52 EST Packing Our Bags! Tomorrow, two of my daughters and I will head up to Put in Bay island to stay with my Mom for 2 weeks. I am so excited! My daughters will be attending Nature Camp daily - which they LOVE, and be visiting their Gram, which they DOUBLE LOVE. The island is a very peaceful, restful place. Mom has a great view of the lake. I am excited to take my running shoes, and a bunch of healthy food to make recipes I've learned (and ones not yet tried) from the Spark Solution book. <BR> <BR> I did really w... Sat, 6 Jul 2013 12:58:42 EST And NOW for Something COMPLETELY Different! Here I am - day 5 of the Spark Solution challenge. I've been 'here' before. Where is 'here', you ask? Well...let me tell you. <BR> <BR> I've been losing and gaining the same 4 lbs. between 172 and 168 for a while now. When I see 172 on the scale, I get all riled up and decide "today is the day" "that's it, I'm getting back on track!" "enough of this nonsense"! Then, I work really hard, using everything I've learned in the past 2 years or so of on and off Sparking, and I lose those 4 lbs. The... Fri, 28 Jun 2013 07:36:44 EST Day 2 - Spark Solution My calves are crying out...."SHELLY! WHAT THE HECK DID YOU DO TO ME YESTERDAY?" Hopefully they will feel better tomorrow. Much Ibuprofen today. <BR> <BR> I did the exercises in the Spark Solution today. On behalf of my latent laziness, the one gripe about this deal is that no one set the challenge up so that people who are doing it have access to the recipes on the Sparkpeople database. Have to enter everything each time...and the recipes all have lots of ingredients. On a similar note, fi... Tue, 25 Jun 2013 23:28:42 EST Spark Solution to Begin On Monday! Got the book when it first came out, and it's been sitting there collecting dust as I've been juicing up a storm. Yesterday's 'plateau busting' lesson on my Sparkcoach was about detox diets. I've been trying to balance that information with my experience following the 21 day Clean program. The nutritionist, Becky Hand, was pretty brutal about how detox diets and juice fasts are a bunch of crap (my words, not hers). But, I had a lot of success with the Clean program, which is meant to be tempo... Sat, 22 Jun 2013 09:10:24 EST Wacky Wednesday There is a local ice cream/candy 'joint' in my neighborhood that has fun themed deals on Wednesdays during the summer, a wheel to spin with prizes, and fun activities for the kids. They've dubbed it "Wacky Wednesdays". My neighbors and I have decided that during the summer, we would enjoy the sunshine (when available) and parade with our kids along the 2 mile trek to partake in 'Wacky Wednesday'. <BR> <BR> Well, yesterday was sure "Wacky" alright. We were all walking on the sidewalk when th... Thu, 20 Jun 2013 11:02:44 EST My Exercise Routine Today's Sparkcoach lesson on my plateau busting program was about the possibility of over-exercising contributing to ones' plateau. <BR> <BR> I don't think that's the case for me. <BR> <BR> I run 30-45 minutes, which I think equates to between 2 and 4 miles, depending on the route and amount of time I take, 4-5 times a week, on a good week. Many weeks, I only run 3 days, but generally, I try to get a few quick walks around the block (about a mile) a few other days if it's an "only able to r... Mon, 10 Jun 2013 07:42:13 EST Yesterday Was Tough It was the first day of summer break for my oldest (entering 3rd grade next year). The morning started out pretty good. I woke up early and had time to do my Spark Coach first thing, wake myself up with some tea, quiet moments, reflection, planning time and a healthy smoothie. The only major challenge I was experiencing was excruciating back pain. Somehow, when I was cleaning the kitchen/filling spice containers in my cabinet (up and down on step stool) the day before, I moved the wrong way a... Fri, 7 Jun 2013 09:50:22 EST Back to Spring Cleaning Today, I'm going to start a 2nd round of Clean. I've started slipping back into bad habits, and I absolutely do not want them to take hold of me again. <BR> <BR> I did not have energy to get up and run this morning, I've been cranky the last several days, have not been enjoying the same ultra-upbeat state of being, nor the mental clarity. I made an apple bacon pie yesterday and ate too much of it for dinner. Boy, was it good! And, snacked on some popcorn that hubby made at 9:30 pm. <BR> <B... Wed, 5 Jun 2013 07:46:10 EST Plateau Busting and the Scale Today's Sparkcoach lesson on the Plateau Busting program, for me, included tips about weighing on the scale. I weigh myself every morning. The Coach recommended only weighing once a week. I've tried that in the past, but there's that darn scale, staring me in the face each morning...beckoning me, tempting me, calling me like some kind of 'game of chance' Carnie. "Step right up, Shelly, and find out if you've gained, maintained, or lost over the past 24 hours!" There's always a 33.33% chance t... Sun, 2 Jun 2013 07:08:16 EST Favorite "Healthy" Take Out, Anyone? Tonight, we had Lebanese from La Kabob. So good. I had spent 3 hours spring cleaning the kitchen and didn't even want to THINK about messing it up making a meal until tomorrow. <BR> <BR> I had vegetable soup and a Mediterranian salad - bright green romaine lettuce, onions, tomato, black olives, feta, and a few slices of gyro meat with cucumber dressing on the side. <BR> <BR> Last time we went to a Chinese restaurant, I tried one of the selections from the diet menu, which was basically st... Fri, 31 May 2013 19:06:20 EST Calorie Learning Next time I go out to eat, I will check calories before I go. <BR> <BR> Went to sushi bar for lunch with my sister and her family. And, in the evening, my daughter and I stopped in the Godiva store at the mall when we were shopping for a new pair of shoes. Who knew that one little truffle could come with such a high caloric expense???? JUST ONE! <BR> <BR> Yesterday, between the sushi and the ONE truffle, I went over my calorie budget by about 350 calories. That's not devastating, but a lea... Tue, 28 May 2013 07:33:07 EST