CERTHIA's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=CERTHIA CERTHIA's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Dearest Spark friends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5665880 Life has been busy/demanding lately. Changes at work, allergies acting up, our little family coming down with colds and bugs one after the other, paperwork, taxes, more paperwork ahead. You get the idea.. <BR> <BR> I'm coping well, but in order to keep my sanity I've decided to trim down my other "chores" where possible. This is the reason why I have not been around much the past two weeks. Unfortunately I've come to realize that logging, challenges and keeping up with everything here on SP ... Sun, 6 Apr 2014 18:17:14 EST I craved potato chips.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5610333 ..and instead I made this: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1025777972.jpg"> <BR> <BR> Fresh rutabaga, carrots, celery, cucumber, dip made with organic soy yogurt and green tea. <BR> <BR> I've been tracking meticulously most days since my last post, and I know where to start making improvements now. I had a pretty good hunch about where the excess calories in my diet came from, still tracking revealed some surprises. Who knew I had 200+ calories many days in ry... Thu, 30 Jan 2014 15:05:49 EST Getting my diet back on track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5599060 I'm moving more than ever, eating a healthy diet swimming in fresh vegetables, fish, whole-grains and legumes and.. ..I'm gaining weight! (I haven't been on a scale, so I'm not sure how much exactly. The way my clothes fit tells me I have gained around 2-3 kilos.) <BR> <BR> Why? I'm not pregnant, I'm not lazy and I don't suspect any faults with my metabolism. I simply have picked up a few bad snacking habits over the holidays, and so I have eaten just a little too much for just a little too ... Sun, 19 Jan 2014 14:43:44 EST New year, fresh start http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5580417 As usual I've indulged over the holidays and have strayed far, far away from my normal healthier habits. I've been staying up late, enjoying good company and rich food, and my butt has been firmly glued to a chair or a sofa more often than it has not. <BR> <BR> Now it's time for me to cut loose and leave the heavy meals, sweets and cakes behind. Today I'm grocery shopping. I'm filling my cart with fresh veggies and fish, seeds and fruits. <BR> <BR> Wishing all a happy and healthy 2014! <BR>... Fri, 3 Jan 2014 08:06:41 EST Bruised but not broken http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5570382 I'm either an incurable optimist or a very slow learner (Or both!). Regardless, today I'm very grateful that my rear is very well padded. As much as I had high hopes for my new spiky shoes, I've found they simply won't cut it on very hard ice. And, of course, I had to fall on my butt (and hands, and and knees and elbows) no less than four times before concluding this. My elbows and knee are bruised and two fingers have cuts, still my tailbone is just fine. <BR> <BR> The 30 minute jog I had p... Mon, 23 Dec 2013 09:42:14 EST Sunny Sunday jog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5564923 Today was a gorgeous day. I took my new shoes out for a 5K walk/jog. Almost all the ice had melted by the time I was out the door, so I unscrewed the spikes as I don't want to wear them down by running on bare pavement. They are not a perfect fit. Still, if they allow for jogging on the ice and snow, I can live with the fact that they are rather stiff and narrow. I hope they will become more comfortable once I have broken them in. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/1/... Sun, 15 Dec 2013 14:25:57 EST I'm not tracking, but I am on track for Christmas http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5563421 Stress has been tossing me around like a plastic bag caught in a hurricane lately. I don't even know where to begin, so instead of elaborating too much I'll just conclude that I've been busy. <BR> <BR> Good news is: <BR> I'm almost done preparing for the holidays. Most of the gifts are ready for wrapping, menu is planned (and surprisingly healthy), the house is cleaned and I've started decorating. <BR> <BR> Workouts: <BR> Doing OK. Shopping is exercise, right? And cleaning is, right? Hauli... Fri, 13 Dec 2013 08:33:10 EST Sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5543978 I need some. Not too much. Preferably at night. <BR> <BR> Last night was not too bad. I got to sleep around 01.30 in the morning and slept soundly until around 07.30. <BR> <BR> I had to dig deep in my medicine cabinet to be able to sleep at a more reasonable hour. Melatonin and chamomile tea around half past ten, and when time clocked one in the morning and sleep was still eluding me I added a sleeping pill. I don't like taking sleeping pills. Actually I don't like taking any pills. Lack o... Mon, 18 Nov 2013 06:32:56 EST Cutting back on tracking. (with pictures from Fridays jog) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5536871 A very stressful week is over. Thankfully I am doing better now! (Insomnia has not left the building completely, but hey, at least this means I have peace and quiet to write blogs in the middle of the night.) <BR> <BR> I've honestly not been in a very good place emotionally this week. I've missed sleep, I've missed work, I've missed workouts, I've missed meals and at brief moments I've felt like I was about to lose control. I've been incredibly jumpy and at the same time dead tired. All ver... Sat, 9 Nov 2013 21:29:43 EST I did it! (with pictures to prove it) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5528397 Today I did it! I jogged again! 1 out of 2 is not so bad considering this is my first week, right? My time was still 30 min, but this time I went slow and steady. Last Thursday I was running too fast, having to take longer breaks to cough up mucus every 50 meters.. Lesson learned; I'm not a sprinter! (yet.) <BR> <BR> Today I took breaks walking for a minute to catch my breath every 5 minutes or so. I decided to take a photo during every break. Hopefully there will be less photos as time pass... Thu, 31 Oct 2013 13:18:03 EST Next project; jogging! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5524527 Me? Jog? On a regular basis? This still sounds foreign in my head, but I am warming up to the idea for several reasons. <BR> <BR> Here is my list; <BR> 1. Save time. <BR> 2. Gain health. <BR> 3. Gain workout credibility. <BR> (Because, lets face it; my yoga, walking, resistance-band routine, and now-and-then hiking is not impressing more "hard-core" exercisers like my husband. I would love to be able to keep up with him!) <BR> <BR> <BR> I use my feet for transportation most days, but I'v... Sun, 27 Oct 2013 10:41:08 EST Sweet treats http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5517880 I have a sweet tooth and I LOVE chocolates. I like to think that as long as I enjoy them in sensible amounts there is definitely still room for a few sweets in my diet. <BR> <BR> I don't really mind the sweetness in my sweets, but I am concerned with all the nastiness that is added to most candies. Fillers, preservatives, colorings, artificial flavors, trans fat.. Yuck! I don't want that! This is why part of my challenge this week is simply not to have any processed snacks or candies. <BR> ... Sat, 19 Oct 2013 16:17:37 EST New week, new plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5512839 My personal challenge of eating more fresh produce and limiting the processed foods have clocked yet another week. And I did OK, I really did. 5 out of 7 days I prepared dinners at home using mainly fresh produce. (Well, if we look past the one tin of canned tomatoes, the canned chick peas and the dried and salted codfish..) <BR> <BR> Even on my cheat days I made what I consider acceptable choices. Chinese chicken both days, one take-out, one frozen. The take-out was packed with fresh veggi... Mon, 14 Oct 2013 04:18:27 EST Fresh produce rock! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5506663 My first week of challenging myself to add fresh fruits and vegetables to every meal and snack is over. How did I do? As predicted mornings and lunch at the lab proved to be more difficult than the meals I normally eat in a relaxed setting at home. Despite not fully reaching my goal of eating fruits or vegetables with EVERY little meal/snack, I did end up eating more freggies than before. <BR> <em>284</em> <em>373</em> <em>291</em> <em>371</em> <BR> My mission this week is the sa... Mon, 7 Oct 2013 07:22:07 EST Fresh vegetables rock! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5497056 I've been spending this afternoon looking at my trackers for the past few months. And I have to say, I've been doing pretty well overall! Have there been slip-ups? Sure, but honestly not that many. My monthly calories are steadily decreasing, I am generally in range on my macros, and I've not been feeling deprived or overly hungry. So this is all good, right? Oh well, I must admit, I am pretty pleased with myself. But there is a big BUT; I have NOT been consuming as much fresh produce, especi... Thu, 26 Sep 2013 17:35:53 EST Lazy Sunday blues http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5485916 <img src="http://photos-ak.sparkpeople.com/nw/9/8/l983274934.jpg"> <BR> <BR> This week has had its rough patches. The allergy vaccine I started Tuesday overtaxed my immune-system and made an underlying infection run rampant. I've been on antibiotics since Wednesday, and ugh, they make me feel sluggish. <BR> <BR> I attended an important meeting on Friday. Looking back I wish I could have performed better at it. I am happy with the evaluation given me at the meeting, and not displeased by th... Sun, 15 Sep 2013 05:52:34 EST Homeostasis http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5475834 My body is really good at resisting change, and this week I must say I am quite happy about it. <BR> <em>67</em> <BR> <BR> We had a great vacation at Gran Canaria, all inclusive. And even though I made sure to stay away from the obviously utterly unhealthy foods at the buffets, I still ate a lot more than I usually do! Bacon, eggs and lots of fresh fruits for breakfast. Grilled fish, veggies and lots and lots of delicious green mole for lunch. Whatever looked the tastiest for dinner, a... Wed, 4 Sep 2013 14:53:25 EST Hilly hike and new tracker http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5458647 Yesterday was a great day. We went for a really hilly hike in the woods with my in-laws. Through thick bushes, up steep cliffs and over soggy mires. I loved it! Wind cooling us down, moss under our feet and little monkey happily running around picking fresh berries for us all to eat. She was wading in grass and bushes up to her waist for the most part, still no complaints! <BR> <BR> I have to hand it to my in-laws, they are in impressive shape! Both have turned 60, still they climbed up and... Sun, 18 Aug 2013 07:48:05 EST Progress? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5452681 More than 3 months into tracking and sticking to the SP plan I can clearly see I am not on track reaching my weight-loss goal. Granted, having to take steroids caused a sudden and substantial gain early June. Still, I am making slower progress than anticipated. <BR> <BR> Looking back at my trackers tells me I have consistently reached or gone over my fitness targets while my calories are within range and consistently dropping. So, things should be moving in the right direction by now, right?... Mon, 12 Aug 2013 10:18:47 EST Monthly measurements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5448374 I forgot to measure the first of the month, so instead I took my measurements today. I am not seeing significant change. My waist is UP one cm, My hips are down just one, and arms and thighs the same.. (Considering TOM is around the corner, I guess I would have been better of measuring one week ago. Oh well.) <BR> <BR> Still, I will stick with it. I know I eat mostly healthy. I use my body in ways I enjoy. My energy is on the rise, and my sleep is improving. I am thankful for my progress reg... Thu, 8 Aug 2013 04:23:21 EST Melatonin (sleep log) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5446597 I woke around 07.30, but got up at 08.00. <BR> <BR> I am planning to go to bed at 23.30. <BR> <BR> I am planning to do the same as yesterday. Relax, play board-games, wind down. <BR> <BR> I will eat my evening meal 21.30. Wholegrain bread with peanut butter and sliced carrots and celery. <BR> <BR> No "real" work-outs. I had a brisk walk to work and back, and carried my groceries 3K. (Because I wanted some items the local store don't provide, like my new favorite soy milk.) <BR> <BR> No a... Tue, 6 Aug 2013 15:04:01 EST Trying pharmaceuticals (sleep log) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5445550 I had mostly uninterrupted sleep until got up briefly at 07.30 then slept until around 10. <BR> <BR> I am planning to go to sleep at 00.30 <BR> <BR> Tonight I have been relaxing, playing board-games with hubby while burning a relaxing blend in my oil-diffuser. <BR> <BR> The last food I ate today was popcorn at around 22.00. <BR> <BR> No exercise today, apart from hauling the groceries back from he store and up all 7 flights of stairs, I guess it could count as strength-training. <BR> <B... Mon, 5 Aug 2013 17:42:23 EST Another sleep log http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5444392 This Sunday I got to sleep in until 11.00! Considering I fell asleep close to 02.30 last night, after sleeping absolutely nothing the night prior, this was well deserved. 7.5 hours of mostly uninterrupted sleep = new record! <BR> <BR> Tonight I am planning to get to bed around 01.00. <BR> <BR> My bedtime routine will be relaxing with my tea and meditating or reading. <BR> <BR> The last food I ate was a small apple. I ate it 22.00 <BR> <BR> I was active today, running after monkey and walk... Sun, 4 Aug 2013 18:46:04 EST Sleep log night 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5441236 I am planning to lie down at 24.00 today, as 23.30 proved too early. I was completely exhausted after dinner, so had a nap from 18.30 to 20.00. Sensing this can cause a problem. <BR> <BR> For my bedtime routine tonight I plan to drink some herbal tea and read a bit. <BR> <BR> Brisk walks to work and back today as well. No energy for additional exercises. <BR> <BR> No alcohol. <BR> <BR> Coffee with breakfast and lunch. <BR> <BR> Antihistamines at night. <BR> <BR> Normal feelings of hung... Thu, 1 Aug 2013 15:22:03 EST My first sleep log! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5439954 Today I woke up zombie-like at 8.45 to help hubby and monkey get ready, but was so tired after a night filled with nightmares that I soon crashed and snoozed until 10.15. <BR> <BR> I am planning to lie down to sleep at 23.00 this night, a way more reasonable hour than lasts night 03.20. <BR> <BR> I don't have a very good bedtime routine other than washing my face and brushing my teeth, turning off all lights and checking that the door is locked, so I am figuring this will be an obvious pl... Wed, 31 Jul 2013 15:11:56 EST Battle scars http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5435411 Today I haven't been working out at all! I am too tired and sore after our vacation at the cottage. I have been digging, cutting and pulling. My arms are full of scratches and bites, my knees and legs are bruised and my hair still had some small twigs in it when I brushed it this morning, despite having the longest shower on returning Friday night. <BR> <BR> We have the wild cherry trees backing off for now, alas I am pretty sure they will be returning with a vengeance. Their roots sure run... Sat, 27 Jul 2013 16:32:26 EST Psst.. it's my BIRTHDAY! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5416288 And I plan to eat cake and waffles, and generally just have a great time surrounded by my little family and almost all my nieces and nephews! And I managed to bake a chocolate cake that smells amazing and probably tastes great despite sticking to the pan. It is both dairy and gluten free, so I can eat it! <BR> <em>493</em> <BR> <BR> Now, the cupcakes will be for the guests, so at least I don't have to worry about consuming the massive amounts of calories and dairy I have invested in the... Wed, 10 Jul 2013 05:06:30 EST Pineapples and oranges http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5413326 My last visit to the allergy specialist confirmed two additional allergies. Pineapple and oranges. I was not very surprised, I have noticed itching and burning on my hands after touching both, but I am still a bit bummed. I love the taste of pineapple! The oranges are not that hard to give up themselves, but I love them in orange sauces, and my favorite frozen treat contains orange-juice. <BR> <em>488</em> <em>474</em> <em>39</em> <BR> <BR> Giving up cheese has been HARD. I've had... Sun, 7 Jul 2013 14:38:01 EST Goodbye cottage cheese http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5407190 <em>39</em> I am going to miss you. You have been a steady companion, we have met at least weekly (and often several times a day). I am sure I will miss your more indulgent pals vanilla ice-cream and sour cream as well. Still you, my dear cottage cheese, will be the one my heart will long for the most. <BR> <BR> So there you have it. My allergy tests did not go as anticipated. I really did not even consider remotely the chance of reacting to milk at all, and it was the most violent reactio... Mon, 1 Jul 2013 09:41:34 EST Today I touched a spider.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5389279 ..and I did not panic! Just slightly cringe. I was able to gently brush it off my screaming friend. (The screaming frightened me more than the spider, I must admit.) <BR> <BR> Earlier this morning I was just barely holding it together during my visit to the dentist. I was fighting the tears, and finding it hard to feel my face or move my feet. I was feeling fragile and disconnected. <BR> <BR> So, I am thankful for the spider and my screaming friend. To be able to be there for her, to help a... Fri, 14 Jun 2013 16:46:19 EST Perfectionism, go away! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5385025 In the past my tendency for perfectionism has gotten the best of me. I decided some time ago not to let this happen again. Rejoining SP proved a challenge for this mindset. While logging my food and exercise on the one hand makes me aware and motivates me to make better choices (This is GOOD!), on the other hand I can feel the pull of perfection. (For me this can be very, very BAD..) <BR> <BR> I refuse to be lured this time! <BR> <BR> I do not want the stress of feeling I have to eat perfe... Mon, 10 Jun 2013 20:44:16 EST