CA-IN-SAPPORO's SparkPeople Blog CA-IN-SAPPORO's Blog on SparkPeople, home of free diet plans and a healthy living community Writing Intentions Helps It was so good that I wrote down my intention to go to the medical fitness center Tuesday evening because, even though I was really tired after teaching and my hip was more painful than it's ever been, I managed to get there. It was also good because "my" trainer was there and, even though it's not one-on-one, she often came over to show me how to do a certain movement correctly. I hadn't been doing some of them right on Sunday because I couldn't tell just exactly what to do from the photos o... Thu, 15 Jun 2017 10:45:54 EST S-l-o-w-l-y but surely! Some successes and not. I *did* go to the medical fitness center on Sunday, as intended. Even though the one-on-one orientation was nearly 2 hours long, the workout took only 50 minutes, so I could have gone on Saturday after all. <BR> <BR> The exercises all seem so simple, but I can really feel the stretch in my muscles on some of them. The one thing I couldn't do was stand from the bench, then sit. I simply had too much pain in my hip. <BR> <BR> Also, the music seemed so loud, plus th... Tue, 13 Jun 2017 22:41:35 EST At Least I'm Walking The good news is that I had a great nap Saturday. The bad news is that I overslept and it was too late for me to get to the fitness center if I wanted to finish before closing time. <BR> <BR> The good news is that I took a walk in the park (managed to do it during that 2-hour gap between rainstorms), as I did the day before as well. It wasn't all walking since I was doing a lot of Pokémon Go hunting and fighting. However, I must have gotten in a good 45 minutes or more both days. <BR> <BR> ... Mon, 12 Jun 2017 10:57:19 EST Blew It Blew it last night (Thursday, June 8th). One reason I need to keep good sleeping hours is that being tired is my biggest trigger (out of many) for having sweets. Yesterday evening my high school student brought over her pay envelope (from May) and it was obviously the last time I'll see her, mainly because Japanese high school students spend every waking hour preparing for entrance exams. <BR> <BR> She also brought some goodies - small cakes - and I stuck them in the kitchen. Then I made the... Sat, 10 Jun 2017 23:24:06 EST Medical Fitness Center Orientation Wednesday evening was my second session at the medical fitness center. I have to say immediately that trainers I had both Monday and today are excellent; they really know which exercises are best for me and how to modify them for me with my knee problem and all. (They are so much better than the physical therapist I had after my knee replacement surgery!) <BR> <BR> They make the exercises look very simple, but when I tried them it took a lot of strength that I hadn't realized I had lost. It ... Fri, 9 Jun 2017 00:05:49 EST C-Link Whew! I did it. Something I've been thinking about for a few months now. In the same hospital where I see my orthopedist and my dentist, there's a private physical training place called C-Link with equipment, trainers, and occasional classes (such as balance yoga). The hours are so much better than Curves (9 a.m. to 10 p.m. weekdays, whereas Curves hours were 10 a.m. to 7 p.m. and closed between 1 and 3 p.m. plus on Sundays). I've signed up for an initial 90-minute assessment. <BR> <BR> The ... Mon, 29 May 2017 10:59:47 EST From 67 to 85! I just looked at my main Spark page and saw that I had posted a scales that read 67 kilos (about 148 pounds). Today, about 10 years later, it's 85 kilos (or 187 pounds). Yikes! It's no wonder half the clothes in my closet don't fit. <BR> <BR> How did I let myself get so heavy? I know part of it is that I'm just not as active, now that I'm semi-retired (at the age of 72). I'm teaching a class temporarily for 5 months that started a couple weeks ago, and that made me realize how much I bo... Sun, 28 May 2017 00:20:42 EST Living with a New Knee, but ... I thought I'd be walking miles by now. The knee replacement surgery I had in February was actually successful, and it this point I can walk without my knee hurting and even stand on one leg! <BR> <BR> However, another problem emerged, also connected with osteoarthritis. I have pain in my lower right hip, which got diagnosed as canal stenosis or something like that. The pain is constant, and physical therapy rarely helps. I'm supposed to be doing stretching exercises and squats, but the ... Thu, 25 Jun 2015 14:46:51 EST Building My Toolkit #1: Turn Them Off! As I start this journey back to my normal size, I'm going to think about the tools that are going to be the most effective for me. Simple, doable tools. And little by little because I know how taking on too much at once can end. <BR> <BR> It would help me a great deal to develop a regular bedtime and waking routine. That may sound rather strange for those of you whose schedules are pretty much the same every day. Mine is all over the place with no single day being like another in terms o... Fri, 5 Jul 2013 19:27:02 EST I'm giving up ... being obese! I have had several situations up until now that should have been tipping points and am just fortunate that none of them landed me in a hospital. Photos are getting increasingly embarrassing (and I make sure to crop any that I post!). My size 16 jeans were snug the other day (the ones I bought for *temporary* use until I was able to wear the size 12s, still in my closet, again). <BR> <BR> But yesterday was it was my shoes. Because I was wearing a dress (a size 16 that was... Fri, 5 Jul 2013 02:07:33 EST 2 cm Less of Me! The first of the month is measurement day at Curves, and I was actually looking forward to it because I can feel the difference since joining in March. Sure enough - 2 cm less around both the thigh and the upper arm! It really gave me an incentive to put in a hard workout today and to eat well. <BR> <BR> Because I live in Japan, I use centimeters for measurements. It's easier to check clothing sizes that way, although I'm still in the LL or LLL range since Japanese women are, in general, ... Fri, 1 Jun 2012 09:21:14 EST My Jeans Fit The last time I tried on my size 16 jeans, I could barely fasten them, and sitting in them was a bit of a stretch [pun intended]. Today they slipped on surprisingly easily. I could even bend over in them to tie my shoes! Of course, I wish they were the size 12 jeans I was wearing some years ago. However, it was a real incentive to stick to my calorie count today and proof that going to Curves (since mid-March) is paying off! <em>9</em> Sun, 27 May 2012 07:46:57 EST Sweating It Off At first the perspiration starting running down the side of my face. Some trickled into my ear and started tickling it, but I couldn't reach up to wipe it off. Then other places - my forehead, chin, top of my chest - it was dribbling everywhere. When it starting running down my nose, I was afraid it might drip onto my score. The worst was that some got into my eyes, making it difficult to see because of the salt. <BR> <BR> Beethoven is better than Curves! <em>198</em> <BR> <BR> [My c... Sat, 26 May 2012 19:47:36 EST Apples and Oranges Last I was successful in having both an apple and an orange after the concert, although I also indulged in an ice cream bar. That's *one* ice cream bar, not several as I might have had in the past. <BR> <BR> Because I had eaten very little during the day (I can't eat much before singing) and because we spent a total of 4 hours singing, for the dress rehearsal and concert, standing the whole time, my weight was down today. <BR> <BR> However, I am starting to understand how getting back in s... Fri, 25 May 2012 20:17:45 EST The Cookie Monster Struck After being so good Wednesday and having an orange after rehearsal, yesterday (Thursday) I had no time for writing a blog and didn't set a post-rehearsal goal for yesterday evening. MISTAKE! <BR> <BR> Before rehearsal (a strenuous two-and-a-half hour rehearsal with the soloists and orchestra of Beethoven's Missa Solemnis, standing nearly the whole time), I allowed myself a cookie. For the energy, you know. When I got home, totally worn out, I got another cookie as a reward. Yes, I coul... Thu, 24 May 2012 19:20:53 EST Think Orange Many years ago, when I was still drinking, it had been my habit after rehearsal to go home and a “a few” glasses of wine. When I quite drinking per 13 years ago, the habit turned into one of having sweets, which I have to admit is one that continued until today. <BR> <BR> This week is rehearsal almost every day in preparation for the performance of Beethoven's Missa Solemnis on Friday and Saturday. Tonight is the first one with the orchestra. It's going to take a great deal of stamina, an... Tue, 22 May 2012 18:11:08 EST Sensing a Shift I'm happy to report that I made sensible choices in my eating today (lots of fruits and veggies) as well as getting to Curves and walking home (half an hour). It didn't take that much effort to do what was best for my body, which included climbing the 4 flights of stairs at school to my classroom rather than taking the elevator. <BR> <BR> Why the shift? Part of it is, I'm sure, do to with lovely May weather, which means the cherry trees are finally in bloom - something we endure 5 months o... Mon, 21 May 2012 08:33:22 EST Out of Sight, Out of Mind, but . . . Yesterday putting the chocolates out of sight helped, but it was certainly not out of mind! In fact, I almost obsessed on them more than if they had been in my room. Then the late night hungries hit, especially since I stayed up later than usual. The result was that I brought the bag of chocolate back into my room and, even though it didn't seem I was eating that many, it added up to about 600 calories (bringing yesterday's total to over 1800)! <BR> <BR> When I'm wanting a snack, it's eas... Sat, 19 May 2012 19:36:29 EST Water for Chocolate The biggest improvement I could made yesterday is to drink more water, so I'll make sure to consume lots today. Fortunately I have plenty of Talking Rain on hand. I love sparkling water, which seems more filling than that from the tap. <BR> <BR> Also, I overdid it on the chocolate truffles. They're so small and, although I had written down 5 as my goal, I ended up popping more than that into my mouth. The calories add up! I was down a pound today, but it could have been more. I simply ... Fri, 18 May 2012 19:05:05 EST Focus on Today Yesterday I succeeded in staying under 1500 calories, and the results showed on the scales this morning. I slept well, too. <BR> <BR> To tell the truth, I'm rather scared because I've set goals for myself so many times, only to fall short and be back to my old habits (especially of eating sweets) within a day or two. However, I can't focus on what I might have accomplished in the past but didn't. I need to focus on what I'm going to do today, which is: <BR> <BR> • Log my food intake on S... Thu, 17 May 2012 18:17:07 EST Weighty Matters Today I'm at the heaviest I've ever been in my life, not really knowing how I got here. I just read that around 35% of Americans are obese and it's hard to believe that I'm one of them! I can't stay at this weight. Not only do most of my clothes not fit me but it's going to literally be the death of me. <BR> <BR> Here's my plan for today (in no special order): <BR> • Cut portions in half; wait a while and take deep breaths before eating more. <BR> • Keep track of what I eat on SparkPeople... Wed, 16 May 2012 18:33:24 EST Six-week Holiday Challenge As of Nov. 20th, I started the 6-Week Holiday Challenge (initiated by Dr. Joel Fuhrman, who wrote Eat to Live) that I learned about through a friend. An article by Emily Boller (link attached), was particularly inspirational, including comments by participants in the Challenge. <BR> <BR> In Japan I'm not faced with the same kind of holiday binging that Americans are prone to, but I still need to avoid the kind of sugary sweets that are especially appealing as the weather gets colder. Today... Sun, 21 Nov 2010 06:21:59 EST Healthy Snacks After my fiasco of buying a “junk snack” at the subway kiosk on my way home from school yesterday, I realized how important it is to carry a nutritious one with me. <BR> <BR> In the past, I've often carried a banana with me as a snack for when I finish classes because it's something I can eat easily, even while waiting for the bus and even if my hands are fully of chalk dust. (The kids at one school, who would always see me eating my banana, even started teasing me about it.) Yesterday I d... Fri, 5 Nov 2010 19:09:35 EST Snacks Put Me Over Friday evening and tired from fighting off the effects of the bug I've had for 2 weeks now. I finally succumbed to going to see a doctor yesterday and getting some medicine, admitting that my body wasn't healing naturally (partly because I can't get as much rest as I need on weekdays). The T in H.A.L.T. got to me again, and I ending up stopping at the kiosk at the subway station for some “energy.” There was absolutely nothing nutritious there, and I got a kind of cracker snack, but it put ... Fri, 5 Nov 2010 07:40:16 EST The Hardest Part Of the three tools I committed to (keeping track of my food intake, drinking plenty of water, and keeping a 10 p.m. to 6 a.m. bedtime schedule) , the hardest, believe it or not, is keeping a steady bedtime routine. Even though I've been sick, I've had trouble getting to sleep. I'm tired from over 2 weeks of getting over the flu, but my body just doesn't seem to be able to relax, and so the illness continues. Ironically, once I feel better, I'll be more active and able to sleep better. <BR>... Wed, 3 Nov 2010 08:06:29 EST Comfort Food I'm happy to report that I've stayed within the 1200-1550 calorie range the past 3 days. Once in a while, though, I've wanted some comfort food. Not a craving, as in the past but, for example, the salad I had for lunch yesterday didn't satisfy me completely, and I wanted something other than fruit. I ended up having a whole wheat raisin bagel (200 calories), which fit the bill perfectly. <BR> <BR> I *have* had chocolate, but in judicious amounts, not overdoing it. My challenge at the mom... Tue, 2 Nov 2010 06:48:56 EST Implementing Changes I continue to feel the vibrations of change in my body, even though the scales show me as being a pound higher this morning. That's irrelevant because I'm already a smaller me in my way of thinking, and in my way of approaching eating. <BR> <BR> Here are some of my main tools: <BR> <BR> • Drink lots of water. Not anything new, but something I need to concentrate more on making sure that I do. <BR> <BR> • Record my food intake on SparkPeople every day. I've been doing that for over a mon... Sun, 31 Oct 2010 18:20:51 EST Ready for Change I don't know how to explain it, but I woke up this morning with a clarity (the Angel card I picked just before I went to sleep) and a “knowing” that I'm ready for change. In fact, the change is happening as I write. <BR> <BR> I feel in every bone and in every cell of my body that I am a small woman who's been temporarily carrying some excess weight. I am choosing to be a smaller size again, and I'm willing to make the changes that will bring that about. In fact, I'm already, as of this da... Sat, 30 Oct 2010 23:01:06 EST 10/10/10 Can I do this? I've tried so many times and made so many promises to myself, but I want to make use of the date and a holiday weekend to get moving once more. <BR> <BR> I'm currently at 165 (was 167 yesterday), the highest in my life. I don't feel that uncomfortable with myself, but I'm surprised when I see how large I am (165 is a lot for a 66-year-old who's only 5'2”), and many of my clothes don't fit. Climbing stairs, which I do almost daily when I take the subway, requires a lot more ... Sun, 10 Oct 2010 19:53:32 EST 10/09/08 07:06 5-4-3-2-1 Go! Magic dates always seems to work for me, and this time I'm really psyched to get started on getting back to a normal body size regime. I have a 4-day weekend coming up which helps, even though it'll include a lot of sedentary work at the computer. And my fridge is full of fruit and veggies, plus other healthy choices. <BR> <BR> The plan is especially to cut portion size. I simply can't eat the same amounts as the 20-year-olds I'm surrounded by most of the day (who eat tons of junk). I al... Wed, 8 Oct 2008 23:43:54 EST Serious Sparking It is with a great deal of chagrin that I have to admit my weight today is 5 kilograms more than when I first started SparkPeople in July, 2006. Because SparkPeople has worked for me before (I lost 3-4 kilos in the first 3 months), I'm going to begin using it again, as of today. <BR> <BR> I'm really serious this time because I'm tired of being heavy, and I truly want to be in better shape by the time I'm 64 (exactly 6 months from now). I need especially to develop better habits when I'm te... Mon, 28 Apr 2008 23:08:51 EST Starting Stage 2 As of today, I start Stage 2 of the program. Just as the message I received suggested, in Stage 1, I used the "Meal Planner and Nutrition Tracker as practice tools to get acclimated." It was kind of a drag manually entering a lot of the things I usually eat, but it's getting easier to navigate the system. <BR> <BR> I'm experiencing a bit of trepidation about going on to Stage 2 because it sounds as though this means getting really serious. Am I truly ready to do that? I think so. Fri, 21 Jul 2006 22:04:57 EST Profiler Quiz Not surprisingly, I am an emotional eater who likes to binge on carbs and sweets. I didn't really need a quiz to tell me that! <BR> <BR> When I was taking the quiz, I was bothered by the fact that some of the questions didn't fit my eating preferences at all. For example, the type of restaurant I would choose or what I have for dinner weren't on the list of choices. Also, I don't eat in my car because I don't *have* a car! Where was the question about eating in front of one's computer? ... Wed, 19 Jul 2006 18:52:57 EST Making Calories Count I had no idea how many calories I was consuming! My first week, I managed to stay within the 1200-1500 range only 3 days out of 7. Two days I was way over 2000! And that's when I thought I was eating rather lightly. <BR> <BR> It's really a good reality check for me. I've started cutting down on portions, especially granola. Fewer calories for breakfast means more for the other meals or snacks. <BR> <BR> However, the plan works out to about 400 calories per meal. That *is* doable, and ... Sun, 16 Jul 2006 09:03:47 EST Measuring by the Metric System Because of living in Japan, I'm used to the metric system, except for my height (5'2"). Sometimes weighing myself in kilograms can be a bit frustrating. Losing a pound is so much easier than losing a kilogram! <BR> <BR> Also, the SparksPeople site is not set up for the metric system. I mean, I can enter whatever numbers I like, but the graph showing my weight loss (about 1 kilo so far) looks like a straight line. <BR> <BR> On the other hand, my measurements in centimeters look huge compa... Tue, 11 Jul 2006 21:45:57 EST Becoming a Spark Person It was at 12:34:56 p.m. on 7/8/90 that I first began my venture in sobriety. If I had managed to stay sober since that date, it would be 16 years today. As it is, I have around 8 1/2 years, and I feel good about that. <BR> <BR> In celebration of my initial anniversary, I'm starting on my Spark journey. The site was introduced to me by a friend, and I haven't decided what I like best about it - probably that it does all the math for me. (^o^) When it calculated how long it will take to r... Sat, 8 Jul 2006 06:56:09 EST