CVRONEK's SparkPeople Blog CVRONEK's Blog on SparkPeople, home of free diet plans and a healthy living community January recap The first month of the year is almost at end and I look back to see what really happened, during this new start. <BR> <BR> Coming off of a holiday season that was full of unexpected stress at work, I needed to focus on calm, but productive ways of enjoying the position I hold, despite challenging circumstances. <BR> Mission accomplished! A good balance and the steps taken have smoothed the waters. Life is good. <BR> <BR> On to nutrition. December is a time for enjoyment of delicious traditi... Wed, 31 Jan 2018 07:55:53 EST Transition The passing from 2017 to 2018 was a smooth transition, this year and one full of beauty hope and promise. It almost felt like old times and I was sure that Kenny was there with me. A fire in the fireplace, candles lit for Kenny and my father and for all our loved ones. I even turned on the Redskins game (his team, not mine) . At that moment, I looked out the back window and right outside was an eight point Buck! I live in the city and although I see deer on rare occasion, I have never seen a ... Mon, 1 Jan 2018 09:33:50 EST We did it again! Kenny's Walking Warriors, hit the trail for the 4th time, in the Richmond Out of the Darkness Walk for AFSP. <BR> A small team, but full of heart. Several members were under the weather or injured, but through donations and support form many, including good Spark Friends, we were one of the top fundraising teams, for the 4th year in a row. <BR> <BR> We are making a difference to #stopsuicide. <BR> <BR> We do this in memory of my oldest son Kenny, but also for his uncle, his great grandfat... Mon, 16 Oct 2017 07:14:12 EST Training for the Richmond Out of the Darkness Walk in October October may seem like a long time away, but with how fast this Summer has gone by, it will be here, before we know it! <em>465</em> <BR> <BR> Many of you already know my story and why I walk for the American Foundation of Suicide Prevention. Our family, on both sides, has had many suicides, including my oldest son, Kenny. Many other family members struggle with depression and anxiety. <BR> <BR> Out of the Darkness Walks take place all across America to help raise funds for suicide prev... Mon, 7 Aug 2017 20:37:22 EST Garden " Fireworks" as nature puts on a show in my yard. The 4th of July has always been a fun time in our family, and I have great memories, of gatherings, special times, good food and fireworks. <em>232</em> <em>195</em> <em>232</em> <BR> This year, I am at home having some "me" time and burning calories with a good dose of gardening. <BR> Hot and humid, is not my favorite weather for such activities, but the beauty that surrounded me, showed that nature can do fireworks, during the day, for any that care to notice. <BR> Thought I woul... Tue, 4 Jul 2017 14:49:26 EST An enchanting Saint Patrick's day. I was working in the West end, on this St. Patrick's day and decided it was so pretty of an afternoon, that I thought I should take a walk, in the park nearby. Not just any park, but one with two special meanings. <BR> <BR> Let me give you a little background. <BR> <BR> A few years back, I had the good fortune to become a caregiver for a gentleman named Mr. Allyn. <BR> He had been oxygen deprived and could not speak, swallow, or move more than his head and arms. Our friendship became stro... Sat, 18 Mar 2017 17:20:44 EST Two walks, strange Richmond weather. Being a member at Lewis Ginter Botanical Gardens and only being a ten minutes away, my daughter and I take full advantage of walking there. <BR> <BR> February brought early Spring blooms and days, reaching as high as 82 degrees. <BR> You never know what you'll get here in central Virginia. <BR> <BR> For your enjoyment, a few photos of a warm and breezy day. Ashley and I had such a good time. <BR> <BR> <img src=" Sat, 18 Mar 2017 11:04:32 EST Changes, challenges, pains and renewal. For those who know me, you are well aware of my love of gardening, even to the point of making it a career for almost 30 years. <BR> <BR> Always up to something physical, I was in pretty good shape, even with the extra pounds that came and went, as the years went by. <BR> Age hit first and somewhere around 54, my metabolism took some cosmic shift, as did my midsection. Boy had it become hard to lose weight. <em>40</em> I was doing it, though . Slow and steady. <em>134</em> <BR> <BR> I... Sat, 18 Mar 2017 10:29:26 EST Feeling young at my son's birthday party My son Nicholas, celebrated turning 35, last week, on January 5th. Snowy weather called for postponing his party, but yesterday went off without a hitch. <em>236</em> <BR> <BR> A good time was had by all. <BR> <BR> Do you ever have times when you feel particularly young? That was my day, yesterday. So proud of my son and the man he has grown to be. Always kind and helpful. The peacemaker. <BR> We all have struggled with the loss of his older brother Kenny, but it was clear he was there,... Sun, 15 Jan 2017 07:30:53 EST November nesting and cozy time November has always been my favorite month. Perhaps being born in November, or my love of Thanksgiving, plays a roll, but it is much more than that. <BR> <BR> Can you smell it? The leaves as they crunch beneath your feet. The wood smoke curling up in the Autumn sky. Cinnamon and cloves, lace the air, as bakers, sigh with relief, that a too hot Summer has gone by. <BR> <BR> Cool and crisp, the morning breaks, with sun so bright, then comes the night, Quicker than the long days of Summer, b... Sat, 5 Nov 2016 09:56:29 EST Halloween day with my daughter. Halloween was at one time one of our favorite times of year. The family has so many treasured memories, but since my oldest son died, it just isn't in us, to do, as we did. <BR> New traditions come into light and what a wonderful one Ashley and I have started. <BR> <BR> A perfect day for a healthy break from work and a walk in our local botanical gardens. <BR> With a convenient location, Lewis Ginter, is just a few minutes from my home and a few minutes from Ashley's. Though the leaves are... Tue, 1 Nov 2016 08:42:32 EST Photos don't lie and what I learned from my vacation. Now that I have shared four wonderful blogs about my vacation, I will share the dark side. Photos don't lie. I have work to do! <BR> <BR> Oh my goodness have I aged! <em>40</em> Even though I have lost 16 of the 30 that I gained since my oldest son, Kenny, died in May of 2014, the extra weight is made even worse, with the lack of tone! <em>198</em> <BR> All that inactivity when I was unable to move, due to depression, not to mention that we all know stress adds to your weight issues... Fri, 28 Oct 2016 14:23:11 EST Day 4 Goodbye beach Day 4 and it was a warm morning. The sea was calmer and it was time to say goodbye. <BR> The last morning coffee, on the deck, as the full moon set, while the sun came up. <img src=""> <BR> <BR> <img src=""> How long before I return to the ocean? Another 11 years? Yikes! Not! Even if it is just for a day trip in Virginia, I will not be f... Tue, 25 Oct 2016 07:55:25 EST Day 3 The Elizabethan Gardens and more. Day three and once again, up early for natures glorious show. <img src=""> <BR> What a great place to have sister time and coffee. <img src=""> <img src=""> <BR> As if that wasn't wonderful enough, we headed over to Manteo and Roanoke Island. The bridge had been... Sat, 22 Oct 2016 09:01:47 EST Day 2 Kill Devil Hills Woke up well before the sun and made a pot of coffee. What a relaxing morning, at the beach. <img src=""> <BR> Betsy and I headed out on the deck as the sun was just casting there very beginnings of light on the horizon. <img src=""> <BR> Each of us saw a different shooting star. Another wonderful sign from Heaven that Papa and Kenny were ... Thu, 20 Oct 2016 07:09:09 EST Day one of my vacation at the beach. My sister Betsy and I, waited until the last minute, to see if our trip to the Outer Banks of North Carolina was still on, after Hurricane Matthew, paid an unexpected visit and hit the area hard. <BR> <img src=""> The road was washed out, not far from where we were staying, businesses closed, homes damaged, flooding, from the sound, rain and ocean combined. <BR> 26 hours before we were to leave we got the green lig... Wed, 19 Oct 2016 07:21:58 EST Cooper's Hawk with Shirley and John My dear Sparkfriend, Shirley and her husband John, made it down from Ottawa Canada to Richmond, Virginia, for the second time in less than a year! <BR> As everyone knows, a lot can happen in a short time. <BR> Here they are, in all their glory! <BR> <img src=""> <BR> We picked up, where we left off and had marvelous conversation over wine, coffee and delicious food.(Trio of Medallions* <BR> Horseradish, bleu chee... Sun, 25 Sep 2016 17:55:57 EST Autumn has arrived and I celebrated with some "me" time in the garden! My favorite time of year has arrived and after an exceptionally hot Summer, this overcast day with the gentle breeze, lured me into taking a break, at my local botanical gardens. <BR> I entered and sat for the first ten minutes, just listening to the fountain and letting the cares of the week, slip away. <img src=""> <img src=""> <BR> The ... Thu, 22 Sep 2016 20:43:51 EST Park 2- Richmond Out of the Darkness Walk 2016- The morning was full of anticipation, as I got ready for the walk. <BR> Outside the window, the full moon, was in it's glory and the glow made the shape of a cross to confirm, that God, was indeed watching over. <BR> A mild morning, the sun began to climb and my daughter Ashley and I arrived at the walk, early. <BR> It would be crowded, this year. <BR> <img src=""> <BR> <BR> Nikki-Dee Ray, Meteorologist for WTVR C... Sun, 18 Sep 2016 14:49:24 EST 2016 Richmond Out of the Darkness Walk - Part one, the big thank you! This year marks our third year, for Kenny's Walking Warriors and once again, we wish to thank all of our supporters. <BR> <img src=""> <BR> <BR> This year we have already raised, $3,650.00, and donations are still coming in, through the end of the year! <BR> Including our two previous walks, our grand total is $12,808! <BR> <img src=""... Sun, 18 Sep 2016 13:21:18 EST Afternoon with a friend. Though hot and sunny was the day, my friend Rebecca and I had a chance to play. We visited <BR> Lewis Ginter Botanical Gardens and had almost the entire place to ourselves! <BR> <img src=""> <BR> We did find plenty of shady spots, with beautiful views. <BR> <img src=""> <BR> Here is a Lego Koi, jumping out of the water. <img src="http:/... Sat, 10 Sep 2016 07:13:29 EST Plan for a hot, humid day. The hot and humid weather just doesn't want to give up on Richmond, yet. <BR> Not going to complain though, but instead, have a terrific Thursday by following a good plan. <BR> <BR> My meals are are not only tempting but healthy. <BR> Here is what's on the menu. <BR> <BR> Breakfast :Greek yogurt, strawberry and flaxseed smoothie, with V8 light fusion pomegranate and blueberry. Skim milk and coffee. <BR> <BR> Snack will be a small tossed salad. <BR> <BR> Lunch, mushroom and cheddar che... Thu, 8 Sep 2016 08:00:33 EST Welcome September <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> I will take care of myself and help others along the way. <BR> <BR> Let's all turn o... Thu, 1 Sep 2016 07:54:07 EST Fun times, with Ashley, at the Rivah Yesterday, my daughter Ashley and I, took a short jaunt, down the road, to our favorite Summer family spot. Naylor's Beach. <BR> We were both due for some R and R and this was just the ticket. <BR> Bye, bye, stress. <em>253</em> <BR> <img src=""> <BR> We love this place, on a hot Summer day, as there are shade trees, and an ever present breeze off the water. Here is my sweet girl, Ashley Marie. <BR> <img src="h... Fri, 26 Aug 2016 12:54:39 EST Thursday. Time to head to the Naylor's Beach! Hooray! My daughter Ashley and I are off to the river for a day of relaxation! <BR> <BR> <img src=""> <BR> <BR> We will be spending the entire day, just talking, floating, swimming, eating, drinking water, watching the Bald Eagles and Osprey fish and having good mother/daughter time. <BR> <BR> Love our family spot, we have gone to for years. <em>298</em> <BR> <BR> I will be a new person when I get back! <e... Wed, 24 Aug 2016 20:15:26 EST Wednesday plan fasting day Reminder I am on the Every Other Day diet and eat 500 calories, every other day. Normal, on the other days. <BR> <BR> Breakfast <BR> soft boiled egg <BR> coffee <BR> skim milk <BR> <BR> Snack <BR> V-8 Light Blueberry Pomegranate Fusion <BR> <BR> Lunch <BR> Strawberry, plain yogurt, skim milk, flaxseed smoothie <BR> <BR> Supper <BR> Crustless spinach quiche. <BR> <BR> Heavy interior landscaping day for me. Moving big plants and feeling strong! <em>185</em> <BR> <BR> Then home to sle... Tue, 23 Aug 2016 20:55:45 EST Tuesday plan Monday went well and I stuck to the plan! Also managed to get in 5 hours of gardening, in a customers yard. <em>224</em> <BR> My finger is on the mend. <BR> <BR> Planning ahead to Tuesday. It is a non-fasting day, but still want to write down my meals. <BR> <BR> Breakfast: <BR> Coffee with skim milk <BR> 100 calorie Greek yogurt with blueberries. <BR> <BR> Lunch: <BR> Tomato sandwich with mayo and toast. (My tomatoes have been so good this year!) <em>370</em> <BR> <BR> Snack: <BR> ... Mon, 22 Aug 2016 20:55:34 EST The 22 push ups challenge. August 22. The perfect day to think about and start, the 22 push ups challenge. <BR> Have you heard about it? <BR> <BR> As many of you, may know, my oldest son, died by suicide, 2 years, ago at age 33. <BR> His favorite Uncle Marshall, died by suicide, the week before Kenny's senior year, in high school and was a Navy Veteran. He was 40. So began the changes, in my dear Kenny. <BR> Here is a beautiful photo of the two of them. Kenny always wanted to be like his Uncle, Marshall. <BR> Little ... Mon, 22 Aug 2016 07:07:01 EST Monday plan I have had success on the Every Other Day Diet, combined with added activity. <BR> 15 pounds down and this is easy for me to follow. so, why do I stray? <BR> <BR> Excuses are cropping up, faster than the weeds in my vegetable garden and that's pretty fast. <BR> <BR> It's, too hot, I have to stay with my mother a few days, I am going out with friends, I have an infection in my finger, blah, blah, blah. You get the idea. <BR> <BR> Here it is, Sunday night, I am home from Mama's, my finger ... Sun, 21 Aug 2016 19:30:03 EST Heat wave? Mini "staycation". The heat, in Richmond, has been off the charts and being a landscaper/gardener, this was no time to do much outside. <em>24</em> <BR> My interior landscaping/supervisory roll, could be done in the morning and thankfully, some office work, even done from home. <em>41</em> <BR> <BR> This break, from working, called for some action, on the home front, A mini "staycation". <em>334</em> <BR> I actually got to spend time at home, cleaning, relaxing and cooking! <BR> Drinking LOTS of wate... Wed, 27 Jul 2016 18:32:12 EST Gearing up for the annual Richmond Out of the Darkness walk. It is that time of year, again, where my family joins together, as Kenny's Walking Warriors. <img src=""> This year it will be held on September 17th. <BR> <BR> As many of you are aware, my oldest son, Kenny, passed away, 26 months ago. <img src=""> <BR> <BR> Instead of planning birthday celebrations, we now honor his life by walking in... Fri, 22 Jul 2016 14:17:06 EST A day by the Rivah! Down, south and in central Virginia, you will often hear, I'm going to the rivah! It may not seem like an exact location, but it is an exact river. <BR> The Rappahannock River which meanders through Virginia, getting ever wider as it rolls towards the Chesapeake Bay. <BR> Our family has been making day trips to a little place called Naylor's Beach, since I was a little girl and my Papa took us, that first time, when they still had the very scary floating bridge with no railings. Water lappin... Sat, 16 Jul 2016 08:35:52 EST My Ashley's birthday celebration! July 13th my daughter Ashley will be 29. SO hard to believe. <BR> Yesterday I had the family over for the day and a good time was had by all. <BR> We are fortunate to have my 91 year old mother able to be with us, but still missing my son Kenny, who passed away two years ago. Always will , but his candle was lit, all day and we could feel him with us. <em>43</em> We had many photos from old days that we all enjoyed looking at. Good times. <BR> Ashley had not wanted a party, this year, but M... Sun, 10 Jul 2016 11:57:28 EST More photos of my Spring/ early Summer. Mama continues to recover from her broken hip and is doing well. My sister and I have been taking turns staying with her. Here, my son Nick, makes a visit. He also takes care of her yard. <img src=""> <BR> <img src=""> Ashley has been a big help on her days off. <BR> We do miss Kenny, as he was especially good, the last time Mama broke he... Mon, 4 Jul 2016 08:07:21 EST It's been awhile since my last blog. Thought I would catch you up, with photos, on things I enjoyed in April. <BR> <img src=""> Mama, my sister and I enjoyed these salads, when we went to Lewis Ginter Botanical Gardens. Good food and a nice walk. <img src=""> <img src="">Butterflies Live is always ... Sun, 3 Jul 2016 16:20:25 EST A winter walk with my sister at Lewis Ginter Botanical Gardens. First snow in Richmond, VA. <BR> You know that my sister and I will be out in it! <em>334</em> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <img src=""> <BR> <img src="h... Sun, 17 Jan 2016 20:40:57 EST Photos from this year's Walk out of the Darkness September 19th, we had our Richmond Out of the Darkness walk, and our team Kenny's Walking Warriors, were there to honor my son Kenny, and others, while raising awareness about suicide prevention and the importance of ending the stigma associated with mental illness and suicide. <BR> Our team. Betsy, Melanie, Bob, Peaches, Sean, Nick, Ashley, Jodi, Andy, myself. <BR> <BR> <img src=""> Here I am with my sister, Be... Wed, 30 Sep 2015 07:14:26 EST Up and down and all around, but not giving up. After seeing a Spark friend's blog on the progress made since starting SP, I had to take an honest look at what I have been doing. <BR> Kathryn, my friend, has lost 40 pounds and is doing great! Her before and current photos tell her story and she isn't stopping there.She has had her struggles, but never gives up. <em>243</em> Kathryn! <BR> <BR> Now here we are and I will put my photos, from along the way, out for all to see. <BR> 2011 is when I was lucky enough to run across SP on Gilad ... Sun, 27 Sep 2015 12:34:41 EST Richmond Out of the Darkness Walk 2015 Hello everyone! Kenny's Walking Warriors will be heading to Deep Run Park, on September 19th, for this years, AFSP Richmond Out of the Darkness Walk. <BR> <BR> Here is a photo of our team, last year. <BR> <BR> <img src=""> <BR> <BR> We will walk to remember my son Kenny, who died last year and help raise awareness for suicide prevention. <BR> Please visit my fundraising page and consider making a small donation.... Sat, 29 Aug 2015 22:27:19 EST A walk down memory lane. After sleeping a much needed 11 hours, I sipped my coffee and pondered a walk, at Three Lakes. A favorite place, not far from my home. <BR> <BR> Hopped in the car and was there in short order. The morning, cool for August, in the upper 60's, with a gray sky and a breeze swirling through the trees. The hint of Autumn, was all around. <img src=""> <BR> <BR> <BR> With my Vionic shoes, making my feet feel like a yo... Sat, 8 Aug 2015 16:46:54 EST My son Nicholas is married! My Nicholas and his Jodi were married on June 5th and it was a glorious day. <BR> After several days of rain and even some earlier in the day, the clouds stayed, to keep it just the right temperature, but no rain drop feel. <BR> Small and casual. Perfect! Kenny cardinal even started singing as the ceremony was starting. <em>43</em> <BR> <BR> Photos say it best. <BR> <img src=""> Nick and his Jodi <BR> <BR> <... Sun, 7 Jun 2015 20:00:19 EST Mother's day weekend 2015 My first Mother's day, since, my oldest son, Kenny, passed away. <BR> 2014, on Mother's day, was the last family gathering we were all together and although I sensed something was different, I had no idea that the following Sunday, Kenny would be gone. <BR> <BR> Now I am left with beautiful memories of a kind and gentle man, who touched so many with his goodness. Always a sweet and caring child, this never left him. <BR> <BR> <img src=" Sun, 10 May 2015 07:03:28 EST Six weeks to get ready for Nick's wedding! The ever changing plans of my son Nick and his fiancé, Jodi have always kept me with a wait and see attitude. <BR> They had planned a Winter wedding, but last year things happened that prevented it from taking place. <BR> They had already booked the honeymoon cruise, so off they went, with dreams of this year, in December. <BR> Life events can come in streaks and their lives are ever on a roller coaster. <BR> Now, a smaller wedding is in the works, to be casual and in a beautiful park, by ... Mon, 27 Apr 2015 08:03:02 EST The many faces of March. Getting around to my March blog, a bit late, but here it is. <BR> <BR> <BR> <BR> March was a long month in more ways than one. The last month of my 90 day challenge, found no change in weight and my photos did not look different than the previous month. <BR> <BR> Oh, but the things that I did, felt and saw. <BR> <BR> Started out with my beautiful snow! I love snow and was so happy to have some get to central Va. <img src=""> <BR> I ... Mon, 6 Apr 2015 09:17:33 EST A day in the life of a southern girl. What a wonderful morning for this southern girl. <BR> <BR> A rosy sunrise, over a snow covered scene, sipping coffee <em>106</em> on my front porch as a little brown Jenny Wren sings a Spring song <em>335</em> on the side porch wicker chair. <BR> <BR> Well rested and not too many aches, I roll the day through my mind and say my prayers in the quiet crisp breeze. Thankful for so much. <em>458</em> <BR> <BR> The day had started close to 6am. <BR> Jumped out of bed at the coaxing of ... Sat, 21 Feb 2015 07:35:37 EST Lent ....just 40 days Ash Wednesday is here and perhaps, this year more than others, I feel that Lent will be more meaningful than ever, to me. <BR> With my son Kenny passing away, last year, my faith has grown ever stronger. Out of bad situations, good things come and this is what has come of this tragedy. <BR> <BR> Thinking on the sacrifices that have been made for us, it seems a small thing to ask to give up something for 40 days. <BR> Chocolate. Such a simple unimportant thing in the big picture, but that is ... Wed, 18 Feb 2015 09:04:41 EST Day 32 of the 90 day Challenge Feeling good about my January as I have made it a habit to spin the wheel, and track, most of my things, as well as drink my water and increase my activity. <BR> <BR> As part of this challenge, I am posting photos, each month. <BR> Last month, I had older photos from a few months back, when I was lighter. <BR> Well, in January, I lost 2 pounds, so it may look a bit off, but you can imagine, if you will. <BR> <BR> <img src=""> <BR> I to... Sun, 1 Feb 2015 14:41:48 EST Moving along the spark trail. This past week has found me sparked and moving more than I have in awhile. <BR> <BR> I have enjoyed many workouts with my old favorite, Gilad. I loved working out with him, back in the day, when he came on TV at all hours. Very convenient. <BR> Gilad is actually, how I found Sparkpeople! It was mentioned in one of his emails and I will forever be grateful. Tried to get a link on here as a sample of "my guy" but it didn't work. Just look him up and you will find all sorts of things on him! <B... Sun, 18 Jan 2015 11:49:55 EST 90 day challenge My spark buddy Pixie has started a 90 day challenge and suggested to post photos, from front and side. <BR> Well, I have no one to take my photos, at least for a few days, so here are some, 9 pounds ago, So just imagine, what a few more would look like. <BR> One is not a total side shot, but the closest I have. <BR> Hoping to post good results, as I go! <BR> <img src=""> <BR> <img src=" Sat, 3 Jan 2015 13:07:39 EST 2015 USING GRIEF FOR FUEL (part 2) 2014 , my line snapped and I was adrift on a sea of the unknown. Fear and pain, surrounded me, with swells so huge I thought that I might get sucked under, for good. <BR> What I had known for almost 34 years was gone. It would never be the same. <BR> My kind, generous, witty, oldest son, was gone. <BR> Fear and panic, shear misery, but then a ray of light came through the dark clouds and showed me what I had always had. An anchor. <BR> Ironically, when I was about to write this blog, today,... Thu, 1 Jan 2015 10:57:31 EST