BONNIJEAN's SparkPeople Blog BONNIJEAN's Blog on SparkPeople, home of free diet plans and a healthy living community Thanksgiving I decided to focus on reducing sugar and oils. So far it's been going ok. Sun, 26 Nov 2017 16:22:51 EST Walking because I am worth it I don't particularly like walking when it is hot or humid or the sun is shining brightly, but I do it because I want to keep living. Mon, 17 Jul 2017 10:59:42 EST A walk in the park Walking is my go to exercise. My favorite walk is to the neighborhood park. I also enjoy playing Pokemon. There are two pokestops at the park. Extra incentive to move. <BR> <BR> Today my daughter went with me to the park for the first time in a couple of months. Huge victory. Her doctors have been encouraging her to exercise to help with her physical issues and her anxiety. I'm so glad that she went. I will keep inviting her to walk with me. I hope she will join me more often. Thu, 18 May 2017 19:11:43 EST 5 pounds down since Christmas When I recorded my weight and realized that I am down five pounds since the middle of December, my first response was delight! Woo hoo way to go. Then negativity flared up. Only 5 pounds, it's been three and a half months. At this rate it will take you a decade to lose all you want to lose. <BR> <BR> But I'm telling myself a couple of things. First, this is the first time my weight has trended down for 3 months straight. Second, I knew it would not be easy, but I am making it happen. Fri, 14 Apr 2017 16:14:48 EST Why Not? I like to walk to the park? Why do I not walk there more frequently? Well usually I intend to do it in the evening and either I forget or something supersedes that intention. <BR> <BR> I have just decided that a 20 minute walk requires an hour of commitment by the time I shower and change clothes. <BR> <BR> What am I doing with that hour when I am not making the fitness commitment? Many times I have spent that hour doing things that have little immediate impact or have no long term positiv... Mon, 27 Mar 2017 09:43:06 EST Get your hands on this book! The Adrenal Reset Diet by Alan Christianson, MD explains why modern people and animals are all gaining weight. He gives practical suggestions for getting your body to work with you instead of against you. Wed, 8 Mar 2017 12:13:16 EST Best Test Results in Two Years At my last appointment, my doctor told me that if I lost 10%, she believes I can go off diabetes medicines. I have lost 2% and I just got the best A1C rating in 2 years. <BR> <BR> What is different? Eating less sugar. Eating more natural foods. Exercise. <BR> <BR> This is a non-scale victory. The scale shows only 2%, but I'm feeling better and my blood sugar values are getting better. Thu, 17 Nov 2016 12:03:37 EST Temporarily saying "Bye" to Chai In a previous entry, I mentioned that I had a problem thinking of appropriate incentives. <BR> <BR> As I was simultaneously contemplating incentives and sipping my chai latte, I realized that I was using chai lattes as a reward. "Aw, poor thing. That meeting was really stressful. Have a chai latte." <BR> <BR> So I decided that I would reward each 1% lost with a chai. I already had one today, so I'm counting that as my one for reaching 2%. <BR> <BR> I will not purchase another chai latte,... Mon, 14 Nov 2016 21:31:26 EST Goals and Rewards - Does anyone have this problem? I have a problem with incentives. I'm not interested in most of the things suggested as rewards for losing a certain amount of weight. <BR> <BR> I am trying to declutter and to reduce spending, so I don't want a purchased item as a reward. <BR> <BR> If I genuinely need something, I don't want to hold that need hostage. "Sorry, no bathroom remodel till you lose more weight." <BR> <BR> If a friend calls me and needs to talk, I don't want to be saying, "Sorry, I can't talk to you until I los... Tue, 8 Nov 2016 22:03:33 EST I did the math I did the math and realized that I need to lose half of my body weight. <BR> <BR> Wow! That's a big challenge. Sun, 6 Nov 2016 21:17:07 EST Non-scale victory! This is the first year in a long time that I didn't open and eat my Halloween candy for the trick-or-treaters before Halloween. I did eat a piece this evening and wondered how I ever liked something so cloyingly sweet. <BR> <BR> Not only did I save money by not buying candy 3 or 4 times, I saved myself lots of calories. Mon, 31 Oct 2016 21:15:03 EST Does SparkPeople Work? You can look at the success stories and tell that SparkPeople does indeed work. <BR> <BR> Perhaps the question should really be "Will SparkPeople work for me"? <BR> <BR> I have been a member for 10 years and am now heavier than when I started. But I still believe SparkPeople has been a positive influence. Without SparkPeople I would be even heavier than I am now. So in that sense, SparkPeople has already worked to limit my weight gain during stressful times during the last 10 years includin... Fri, 28 Oct 2016 09:56:43 EST Non-scale victory or not? Recently several people have asked if I have lost weight. <BR> <BR> Well, yes, but not very much. In fact, it has been several months since I have seen them and I had gained in the interim. I think I'm almost exactly where I was the last time I saw them. <BR> <BR> I have been exercising and have lost maybe 4-5 pounds from my highest weight. But my clothes aren't fitting any differently. Maybe I just look more fit. <BR> <BR> I don't know. It just seems odd for people to comment when my clo... Fri, 21 Oct 2016 20:42:42 EST Hard Lesson I'm sad that our dog died. Not just because we lost a pet, but because I lost one of my reasons for walking. Mon, 17 Oct 2016 08:55:40 EST Walking for fun and fitness Tuesday I participated in Walk at Work for the first time in months. Since the weather was cooler, I really enjoyed it. I need to remember to bring a water bottle and my inhaler, but I managed by walking to the inside and drinking from the water fountain. Not ideal, but I made it work. <BR> <BR> I walked back to the office from a meeting at another place on campus on Wednesday and today. <BR> <BR> I can do this! <BR> <BR> <em>311</em> <BR> <BR> Thu, 13 Oct 2016 13:19:27 EST Fall for Fitness Today I brought clothes to wear for Walk At Work. <BR> <BR> It's cool enough to walk outside. <BR> <BR> My employer will let me walk for up to an hour while clocked in. <BR> <BR> Woohoo! <BR> <BR> <em>311</em> Tue, 11 Oct 2016 11:16:48 EST 40th High School Reunion this weekend My husband's graduating class is gathering for their 40th reunion this weekend. I think I'll know about 6 people, but maybe I'll enjoy meeting new people even though I tend to be introverted. <BR> <BR> Tonight's activity is a dessert fellowship. Previously at similar events, I would be very tempted by the variety of desserts and would have consumed far too many calories. But I am a different person now. I have to eat gluten free, so most of those desserts would be like poison to me. When I f... Fri, 7 Oct 2016 10:10:42 EST Online Learning I am enjoying online learning from and <BR> <BR> I'm learning so much that I can apply to weight loss and fitness. Thu, 6 Oct 2016 14:34:42 EST Walking the dog I can't walk the dog because holding the leash aggravates my tennis elbow. However, now that the weather is a little cooler, I am accompanying my husband or daughter on the walks. I am winded long before the dog is ready to go home. I think I'm making progress though. Wed, 5 Oct 2016 21:22:39 EST Wow factor My sister-in-law had weight reduction surgery and has lost about 90 pounds. A friend's daughter has lost 85 pounds by replacing meals with shakes. <BR> <BR> I want similar results without surgery or shakes. <BR> <BR> I obviously need to change something, since my current activities aren't making a difference. Tue, 4 Oct 2016 12:27:27 EST Breaking up is hard to do I've read breakup blog entries that are humorous. I wish I could be so clever. <BR> <BR> I have decided that I don't like the way I feel when I eat peanut butter M&Ms. Maybe it's the dairy. All of my children have some degree of dairy sensitivity. Maybe it's the peanut butter. I seem to be becoming more sensitive to other nuts besides cashews (allergy). <BR> <BR> In the weight loss realm, I doubt that exiling peanut butter M&Ms will make a huge difference. However, if I don't replace that t... Mon, 3 Oct 2016 22:40:18 EST Thinking about food So I was thinking about my relationship with food and wondering why my brain will suggest chocolate and other carbolicious foods when I'm upset or tired. <BR> <BR> When I'm upset, why doesn't my brain say "you know, you've got cucumber and some hummus hidden in the refrigerator"? <BR> <BR> Or when I've had a tough day, why doesn't my brain tell me to "just put your feet up and indulge in a nice healthful quinoa salad"? <BR> <BR> Or "you've got this! You remember where you hid those peaches... Thu, 29 Sep 2016 12:38:24 EST Conflict Resolutions Concepts Applied to Relationships with Food I'm reading a book for professional development at work entitled Negotiating the Nonnegotiable. As I'm reading through the book, I find myself thinking of other applications. While the book specifically addresses relationships with other people, I can see parallels to my relationship with food. In Chapter 5, the author Daniel Shapiro explains Repetition Compulsion as "a dysfunctional pattern that you feel driven to repeat." <BR> <BR> As soon as I read this I thought about my relationship, no... Wed, 28 Sep 2016 15:53:54 EST I found a new place for short walks! I mentor a teen who is in foster care. Yesterday I got a call saying that she really needed to talk. I called the group home's office to get permission, and the director suggested a small river side park nearby. It was perfect. We could walk. We could sit side-by-side and watch the river (better for listening to teens because less eye contact). The sound of the water and the shade made it perfect. <BR> <BR> It's a little out of the way for me to just go there from my house, but it is perfe... Sat, 24 Sep 2016 18:25:56 EST 5 to 10 percent - I have a new goal! I finally asked my doctor what it would take for me to go off of my medication. She said 5-10 percent weight reduction. Hmm. Her math was a little off, and she suggested that it could take a year or two. <BR> <BR> I believe that 5 percent is possible before my next check in January and 10 percent by the following check in May. <BR> <BR> What am I doing to make that goal achievable? <BR> <BR> Walking - in fact I've walked both yesterday and today <BR> Focus on healthful foods - I've been w... Thu, 15 Sep 2016 12:11:41 EST Pounds vs Pokeman I don't know how long Pokeman will hold my interest, but it's motivating me to move. <BR> <BR> My daughters talked me into installing the game on my phone. I have done more walking than I planned on just to catch the critters. <BR> <BR> My husband who is sort of anti-gaming actually likes the game even though he doesn't play because I go with him when he is walking the dog. Wed, 13 Jul 2016 15:10:30 EST Supporting someone fighting anxiety and depression I'm parenting a teen struggling with anxiety and depression. I am doing my best to be loving and supporting, but I feel like I'm not adequate. There are so many conflicting opinions. Plus I have to consider the level of cooperation. I find myself turning to food when I should be turning to a quick walk. I'm gaining weight despite setting a new goal. Sun, 29 May 2016 15:53:11 EST New Goal Spring and Summer Goal - 16 pounds <BR> Goal Date - August 11 <BR> Exercise Strategy - more steps, more walks, strength training <BR> Food Strategy - reduce use of sugar and sweeteners, continue eating gluten-free, more organic food, less processed food Thu, 21 Apr 2016 09:32:12 EST Previous Introduction Text How many new beginnings will it take to actually be successful? Well, at least one more. I'm doing the Spark Start challenge this time. <BR> <BR> I have been sidetracked by injury and arthritis. I have regained all of the weight I lost a few years ago. <BR> <BR> What's different? <BR> A new book with recipes and encouragement? <BR> A SparkTeam with people to help me? <BR> <BR> Honestly, I've had those things before, so what's different this time. <BR> <BR> Knowledge that it has worked be... Thu, 21 Apr 2016 09:11:29 EST Resetting the Goal I am inspired by people who stick with a plan and have a large weight loss. <BR> <BR> I revisited my goals, adjusted the amount to lose per week, and set a new target date. Yes, I'd love to do it faster, but I really want to do it no matter how long it takes. Sun, 30 Aug 2015 17:49:43 EST Summer Gratitudes 1. I'm glad my knee replacement surgery and recuperation has gone well. I enjoy being able to walk without pain. <BR> 2. I'm glad that watermelon exists and that I get to enjoy it in the summer. <BR> 3. I enjoy my job and my coworkers <BR> 4. I have a loving family. <BR> 5. I have friends. Sun, 19 Jul 2015 16:15:38 EST First Walk at Work My employer has started a "Walk on Wednesday" program that allows employees to stay on the clock and walk on Wednesday afternoon for up to an hour. <BR> <BR> Yesterday was my first time participating. It was very hot, very humid, and very sunny. I was able to walk 1.25 miles in about 40 minutes. <BR> <BR> I can tell that is progress. Six months ago (pre joint replacement) I would not have been able to do half of that walking because the pain was exhausting. <BR> <BR> Next week, I'm going ... Thu, 9 Jul 2015 22:32:15 EST I am so glad The surgery and recovery have been a difficult process, but I am definitely happy with the results. <BR> <BR> Before the surgery, I would be exhausted walking the short distance from my car in the parking lot to my desk. Last week, I went to IKEA with my daughter. I would have taken shortcuts, but she wanted to see everything. If you have ever been to an IKEA store, you know that seeing the entire store involves a lot of walking. And I did it without the crushing exhaustion! <BR> <BR> I wou... Sun, 24 May 2015 15:47:14 EST Eight Weeks Yesterday I went to the DMV. After standing in line for a few minutes, I realized I had left the title in the car. Before surgery, I would have been so discouraged. Walking back to the car would have been a big deal. However, I went to the car, got the title, got back in line, stood for a much longer time than I could have managed before. It's something that no one else would notice, but I can totally tell the difference. Tue, 5 May 2015 19:46:56 EST Seven Weeks My physical therapist is very pleased with my progress. Today I could bend at 115° and could straighten to 3°. The goal is to reach 120+°. <BR> <BR> Like many other things in life, physical therapy is hard, but very rewarding. When I bend my knees during the exercises, sometimes it feels as if the skin covering my knee will burst open. It hasn't happened, and my range of motion is so much better. <BR> <BR> Note to self: stick with the hard things in other areas of life to see positive resul... Tue, 28 Apr 2015 13:28:56 EST Slipping Before I had knee surgery, I was at my highest weight ever. Then after the surgery, my weight was still high, probably because of all the IV fluids. But as I became more mobile, I dropped 12 pounds in 3 weeks. Dropping the weight so fast gave me a false sense of how much sugar I could consume. I've been treating myself to too many desserts. My thinking has gone like this. "I'm in pain, and I deserve this treat," "Physical Therapy took a lot out of me, I'm sure I've burned off enough calories ... Mon, 27 Apr 2015 10:56:31 EST Getting more flexible every day Physical therapy is making a difference. It is very hard at the time, but the benefits very much outweigh the discomfort. <BR> <BR> When I first came home, ordinary things such as getting in and out of bed were challenging. Now, for the most part, such movements are no big deal. Getting in and out of the car still takes some thought, but I can go up and down the stairs normally instead of one step at a time. <BR> <BR> I am making progress. I am grateful for the improvement. Fri, 24 Apr 2015 16:43:24 EST Six weeks I can definitely tell the difference in my mobility since I came home from the hospital. I rarely use my cane, and I barely take pain medicine. <BR> <BR> I still tire easily, and have difficulty bending my knee or straightening it completely. <BR> <BR> My physical therapist applied Kineseo tape. It seems to be helping with the swelling. At least it is a pretty color. <BR> <img src=""> Mon, 20 Apr 2015 20:40:54 EST Day 33 The evenings seem to be the worse. The swelling gets to the point where I can barely bend my knee and the pain seems more bothersome. However, I can tell I'm making progress by the reduced amount of pain medicine I need. Sat, 11 Apr 2015 12:30:39 EST Day 32 after knee replacement At my primary care doctor's office today, the nurse didn't notice that I was limping and seemed surprised to hear that I had knee replacement surgery in March. <BR> <BR> I remember that after the last surgery, I didn't really appreciate it for about 3 months. So I guess I'm a third of the way to being glad that I have the surgery behind me. <BR> <BR> I think I am getting around well. I still fatigue easily. I am still experiencing swelling, and the swelling makes bending the knee harder. Al... Fri, 10 Apr 2015 14:59:23 EST Day 29 I've made a lot of progress, but I'm glad that I have only 2 knees to be replaced. The healing process is so slow and entails enough pain that I am glad I am not a quadruped. Tue, 7 Apr 2015 21:08:49 EST Day 27 - Easter Sunday Resurrection Sunday is a special day. I wanted to attend the worship service at my church, but I did not think I could manage the standing or sitting without propping my leg up. <BR> <BR> But I can look forward to participating in the future. Sun, 5 Apr 2015 12:05:37 EST Day 18 I don't push myself as much on days the therapist doesn't visit. Am I slowing down progress? possibly. <BR> <BR> Some of the exercises I can do without difficulty. Others are very difficult. <BR> <BR> I am looking forward to being able to move without being so tired and being able to sleep well. Sat, 28 Mar 2015 20:07:37 EST Day 16 I had physical therapy today. Before PT, I got the waterproof bandage off. My knee was swollen before, but after PT the knee is so swollen that it feels as if I have a blood pressure cuff around it. Before PT, the pain level was 2-3. After PT, the pain level is 5-7. <BR> <BR> I am more mobile, I can walk without a cane, but not without pain. <BR> <BR> The pain builds up during the day. By night time, I have difficulty sleeping. Thu, 26 Mar 2015 18:57:23 EST Day 15 I feel fine during the day, but at night I can't get comfortable for sleeping. <BR> <BR> Although I can get around fine during the day, I miss having family staying with me. Wed, 25 Mar 2015 18:32:18 EST Day 14 I have to remind myself to be patient. I want to progress faster. I want to be past the slow phase. I want to be past the take pain medicine on schedule phase. I want to be at the walk normally without pain stage. Tue, 24 Mar 2015 17:42:01 EST Knee Surgery Day 13 Today is the day the staples (28) come out. <BR> <BR> I took my second trip upstairs since I came home from the hospital. Today's trip was so that I could take a shower. Standing in the shower combined with going up and down the stairs was exhausting. Mon, 23 Mar 2015 10:44:10 EST Knee surgery day 12 I feel as if I should be progressing faster. But 10 days ago, I was requesting pain medication every hour. Now I can go a little past the scheduled time without noticing pain if I am just sitting around. If I'm up and about, I have to stick closer to the schedule. <BR> <BR> I realize my frustrations are probably unreasonable. I'm actually making good progress. Last night I was able to walk up and down the stairs to the second story to turn off a light that one of the children had left on. Th... Sun, 22 Mar 2015 16:50:20 EST Second Knee Surgery I had my right knee replaced in October 2013. I had the left knee replaced March 10, 2015. <BR> <BR> I know I will be glad that I had the surgery, but right now I am having the post-surgery blues. I wish that my legs worked better. I wish that my knees didn't hurt. <BR> <BR> Right now swelling is keeping my left leg from bending as much as it should. <BR> <BR> I am walking with a cane instead of a walker. I can walk without a cane for short distances. <BR> <BR> I am making progress, but ... Sat, 21 Mar 2015 22:03:26 EST Focus on what I CAN do It is so easy for me to get stuck thinking about the things I can't do: I can't walk very far without pain. I can't participate in martial arts. I am too tired to do the things I want to do. <BR> <BR> When I focus on those obstacles, I lose sight of the things I CAN do: I can choose to eat fruit instead of visiting my coworker's candy dish. I can walk a little bit in spite of the pain. I can do time-consuming tasks if I stop and rest then return to the task after my rest break. <BR> <BR> I ... Tue, 10 Feb 2015 10:40:31 EST