DEBC1232's SparkPeople Blog DEBC1232's Blog on SparkPeople, home of free diet plans and a healthy living community On the road again! <img src=""> <BR> <BR> Today is a day to celebrate! I was able to get back on my road bike after almost an 18 month hiatus. I started out riding my beach cruiser to work for the last few weeks and did ok with it. My neurologist saw my head and neck MRIs and doesn't think my headaches are coming from my neck like many of the other doctors which is why I decided to throw caution to the wind and see how I'd tolerate the ride. The other... Sun, 23 Jun 2013 09:21:50 EST Quick tip for keeping you blood sugar levels under control Hello, <BR> <BR> As I am working on getting my blood sugar level under control I thought I would share what I know does help. If you get exercise (at least 20 minutes but preferably closer to 40) at least every other day it helps keep your blood sugar levels at a more consistent level. If you go beyond the every 48 hours for exercise you tend to lose this extra advantage of exercise. Keeping this in mind I am trying to at least go for a brisk walk on some of the days I am working my 12 ho... Wed, 15 May 2013 17:00:12 EST Today's lab results show I've got some work to do... Well, I've committed myself to getting back into shape, eating healthier, and being more active than I had been for the last few years while in school and recovering from my accident. Today I received the results from my screening evaluation for a voluntary wellness program through my employer. Some of the results were great and much better than they had been in the past. However, I am concerned that my hemoglobin A1c result (which gives you an idea of how well your blood sugar has been co... Mon, 6 May 2013 16:18:09 EST Never give up on your dreams Well, here I am, back after a seriously long hiatus from sparkpeople. Looking at my last post it has been almost a year and half since I was active at all on this site-and that was minimal. I feel blessed to be where I am today after not knowing how my life was going to turn out back in November of 2011. <BR> <BR> If you read my previous blog I had been hit by a vehicle while on my bike-to make the story short I wound up with a severe concussion that threatened not only my ability to stay ... Thu, 18 Apr 2013 21:25:59 EST Being hit by a truck isn't going to keep me down. I've been thinking a lot lately about how unpredictable life can be, how unfair, yet how much of it is still up to how I decide to handle what I've been dealt. <BR> <BR> Life was rolling along as planned. I was on track to graduate in one year with my master's degree in nursing and the ability to practice as a nurse practitioner; I was working full time as an ER nurse, and life with my daughter and husband was going well. That all changed on November 18th when I was out on my weekly bike r... Fri, 23 Dec 2011 23:33:43 EST Thyroid Blues Hello Everyone, <BR> <BR> Well, I'm still on vacation from school but back to work again. I am greatly enjoying my freedom from studying for a bit longer (school starts on May 31st). We were able to get away on a trip to Cayo Costa State Park which is on a barrier island off the coast of Ft. Meyer's in Florida. We stayed in a primitive cabin and had a great time-even my parents were able to come. My daughter brought a friend so even she was able to enjoy it. For me I just enjoyed the pe... Mon, 23 May 2011 18:39:31 EST Wow, Time Sure Flies Quickly <img src=""> <BR> Above is a picture of my hubby and I on our anniversary dinner (10 years) at the end of March. <BR> <BR> It's hard to believe the last time I posted a blog was in September of last year! I thought working full time and completing my bachelor's degree was tough, but it's nothing compared to grad school. I miss the time I used to spend here, but also glad that I don't need it like I used to keep me on track with my weig... Mon, 9 May 2011 20:59:25 EST Sugar-A Toxin?? In the past I would have laughed this off as a crazy idea-however, after watching a video that details the metabolic effects of all that fructose we eat, I can't dismiss it anymore. Although a calorie is still a calorie, the body handles different types of sugars in completely different ways. <BR> <BR> I strongly suggest that you take 90 minutes of your time and watch this video: <BR> <link> </link> <BR> <BR> I have been doing a lot of research on ... Fri, 10 Sep 2010 10:58:57 EST Update, More Before and After Pics It's been a while since I blogged, just too busy between work and school. I've been doing great at maintaining, which is a relief. I still need to be better at resistance exercises and eating more fruits and veggies, but I'm consistently eating a lot more than I used to. <BR> <BR> I'm looking forward to graduating with my Bachelor's of Science in Nursing on May 8th-heading down the home stretch as far as the bulk of my assignments due. Getting all my paperwork in order for my master's p... Sun, 4 Apr 2010 18:33:34 EST Great Ride-Cold Weather and All! Well, as far as I know I still live in Florida-it just doesn't feel that way much the last few months. When I decided to splurge and buy a new long sleeved cycling jersey this winter I thought I wouldn't make much use of it but it would be good to have for the occasional cold day. Lets just say that I have worn my long sleeved jersey every day I have ridden in the last three months, most of the time paired with my high tech thermal underlayer and my thin windbreaker jacket (oh yes, and leg ... Fri, 26 Feb 2010 11:29:16 EST Maintenance Continues I have been maintaining my weight, well, actually loosing a bit more since the first of the year. I have officially lost a total of 37 lbs, something I wasn't sure I could accomplish when I started this journey. I was worried that once I started to increase my calories my weight would start climbing. The challenge has actually been to make sure that I: <BR> <BR> 1. Eat enough calories (for some reason my body thinks I am full at around 1400-1500 calories. <BR> 2. Eat my calories from h... Sat, 20 Feb 2010 13:32:18 EST How is it Possible to Work in a Hospital and Have Nothing Healthy to Eat? This morning before heading out the door to go to work I realized I hadn't made it the grocery store, thus had no frozen dinner to take with me. This realization left me wondering what horrible dietary choices this would leave me for lunch. <BR> <BR> I started the day upbeat and was able to run upstairs to get a hard boiled egg (part of my normal working day snack) and hoping to spy a healthy salad (I swear I had seen one before in the morning, it was a tuna steak salad with balsamic vineg... Mon, 25 Jan 2010 21:19:19 EST Another Shocking Before and After Pic I have hit my goal weight and so far have been doing great at maintaining. I just have to remember what got me on the verge of obesity-overeating. I was on Facebook a day or so ago and saw a photo of me from the previous Christmas. It was one of those moments it is hard to describe, it was looking at someone else pretending to be me. <BR> <BR> Here's the pic from last Christmas (it was a ho ho ho party-lots of adult gag gifts): <BR> <BR> <img src=" Sat, 23 Jan 2010 10:54:25 EST Choices, Choices Today I let my daughter decide which meal she wanted for dinner. The answer of course was mac n cheese or pizza. Since I didn't have any pizza in the freezer, we ended up having the mac n cheese. The plan before I asked my daughter what she wanted was to have black beans with saffron rice and onions. After I committed to this comfort food, I decided I should check out the nutritional differences. Here's what I found: <BR> <BR> Mac n Cheese w/1 cup peas: 400 calories, fat 20 grams, carbs... Mon, 18 Jan 2010 19:15:49 EST Little Road Blocks Shouldn't Stop You-They are Just Part of the Journey <img src=""> <BR> I had a great day riding! The weather has finally warmed up and the sun was shining for my usual Friday ride to the end of the island and back. I was feeling strong and really kickin' it at around 23 mph <em>244</em> when I hit a pot hole and apparently a large piece of glass and got a flat on my back tire (really hate back tire flats). Now, I'm no sissy but changing a tire is a pain and takes a bit of work to do. <... Fri, 15 Jan 2010 11:17:57 EST My Nemesis-The Chocolate Frosted Donut <img src=""> <BR> <BR> I had a little victory today! I woke up early, had my usual healthy breakfast and skinny latte and did 40 minutes of a kickboxing video as there was no way I was going out in freezing temperatures (hey, what can I say, there's a reason I live in Florida). I then rushed around to get ready for a 9 am appointment with the principal of a local high school regarding some serious issues the tree board and the agency in t... Mon, 11 Jan 2010 11:44:00 EST Report on Big Night Out-AKA Last night was the big night out, my chance to change my image. It was the holiday party for the emergency room I work in and the debut of my "sexy" outfit. I must say, I was bit nervous about what everyones take on my new look was, but I decided ahead of time that I was going to have fun no matter what. <BR> <BR> Here are the pics from my night out: <BR> <BR> <img src=""> <BR> <BR> <img src=" Sun, 10 Jan 2010 12:53:10 EST Thought This Was Wonderful I wanted to share this lovely cartoon: <BR> <BR> <img src=""> <BR> <BR> Have a wonderful day! Here in Florida it is rainy and looking to freeze tonight-Brrrrr. <BR> <BR> Deb <em>88</em> Sat, 9 Jan 2010 10:12:11 EST Cold Weather Wimp I did it! I rode 32 miles in the cold and did quite well. Now, I must confess that the cold here is not cold compared to what a lot of you are facing right now. The actual temp this morning was 51 degrees with not much wind. Here's a pic of my new long sleeved jersey and bike shorts (I wore another shirt and sports bra under my jersey). I also wore a thin jacket, ear covers and my leg warmers for the ride. <BR> <BR> <img src=""> <BR> ... Fri, 8 Jan 2010 10:47:00 EST Me? Sexy? I decided last week that it was time to make a bold statement at our annual holiday party that is coming up on Saturday. I decided that I wanted to look,! <em>100</em> <BR> <BR> I have always thought of myself as reasonably attractive, sensible and low key but I decided it was time to shake things up a bit. I really have enjoyed being able to go find new clothes that look and fit great. I realized, however, that I didn't really have anything that made me feel really sexy,... Thu, 7 Jan 2010 20:18:27 EST Score: Holidays- 0, Me- Winner The holidays are over, it was wonderful, but it's even better to back to normal. I am happy that I was able to get through the holidays without any weight gain, although I must say I haven't been making the best food choices lately. <BR> <BR> Problems: <BR> - I've noticed I'm allowing myself more snacks while at work and it will catch up with me if I continue. Today I had a whole chocolate croissant, which probably rings in around 400 or so calories-yikes. <BR> - I've caught myself d... Wed, 6 Jan 2010 21:30:24 EST What a Way to Ring in the New Year :) (LOL) Given that this is the last day of 2009, I decided it was time to at least give my dogs a bath, wash their bedding and what the heck-wash the lambskin rug that lays over the back of my sofa that happens to smell of dog (yuk, thus the decision to wash). <BR> <BR> Now, washing the dogs is never an easy feat. Neither dogs like to be bathed, although the older one will at least sit with disgust while the youngest continuously attempts to escape. That said, they both had their bath and aired ou... Thu, 31 Dec 2009 16:08:14 EST Update on Reward for Meeting Goal I decided last week to go ahead and get my planned reward for meeting my weight loss goal-a brand new pair of bike shorts. When I first decided on this reward I actually felt a bit guilty about thinking about spending so much on something I really did not need (things are still pretty tight financially here). However, I committed to following through and was at least able to find a really nice pair of bike shorts for a reasonable price ($75) compared to most of the other versions which easi... Wed, 30 Dec 2009 12:47:27 EST Reflections on Lessons Learned in this Weight Loss Journey: This was the year I chose to take back my health and get into shape again. Starting out at 166.5 lbs (unfortunately I think I was actually up to 170 but wouldn't get on the scale until I started loosing weight) and looking at how much weight I needed to loose was intimidating. Sparkpeople made it possible thanks to the great tools found here and my wonderful spark friends. <em>220</em> I was thinking about all that I have not only learned, but assimilated into my life. <BR> <BR> <e... Tue, 29 Dec 2009 11:58:41 EST Mystery of Previous Ok, I decided it was time to do some sleuthing since I had convinced myself that when I was at my peak fitness level I weighed 135 lbs. My husband had made a few comments lately, believing that I am currently at a lower weight than he had ever seen me. So last night I decided it was time to look through the old photo albums and figure it out for myself. Here are some photos from me just after my first two triathlons: <BR> <BR> <em>237</em> <em>108</em> <em>186</em> <BR> <BR> This ... Sun, 27 Dec 2009 12:04:35 EST No Holiday Weight Gain & Update on Goal Weight I have made it through the bulk of the holiday season without gaining a pound. <em>244</em> <BR> I have also only lost about 1 lb this month-but I'm ok with that. I am seriously reconsidering my goal weight of 135 lbs. When I look in the mirror, I don't really see anywhere that I "need" to loose weight. My face, neck, arms and legs all look thin-almost too thin. My belly is finally flatter, but even when I was in top shape I always had a gentle bump on my lower abdomen. <BR> <BR> So, ... Sat, 26 Dec 2009 13:41:52 EST Merry Christmas! I want to wish everyone a Merry Christmas! It has been a year of great physical and emotional growth for me (ok, actually my weight went down but my fitness increased) and I feel so blessed to have this great site and wonderful Spark Friends to share with. <BR> <BR> Tonight my family will celebrate Christmas. First, we all go to a Christmas eve candlelight service at a local church (we have chosen to rotate between family members churches each year). Afterwards, we all gather at my paren... Thu, 24 Dec 2009 11:07:50 EST Progress-The Tangible Results <img src=""> <BR> <BR> As I near my goal weight, I have been finding it frustrating that the last few pounds are coming off so slowly. Today was weigh in, and I officially have 2.5 lbs to loose until I hit goal weight. When I started my weight loss journey, I had originally set my goal weight at 140 lbs and didn't know if I would ever get there. While I was steadily loosing weight, I decided to shoot for the weight I was at when I was in ... Mon, 21 Dec 2009 09:19:22 EST My New Favorite Special Snack-Chocolate Greek Yogurt and Strawberries I must admit I am a serious chocoholic and sometimes I just really crave good dark chocolate. Usually I am content to have one square of 80% dark chocolate, but today I had a serious craving not only for chocolate, but for chocolate and strawberries. <BR> <BR> I'm blaming this delicious concoction on my sister, who introduced me to Fage fat free greek yogurt which I now love (I had tried other varieties and found them to be a bit grainy-yuk) mixed with a small amount of chocolate agave ne... Fri, 18 Dec 2009 14:32:59 EST Motivational Article on Man Who Lost Over 330 lbs Cycling I was disappointed this morning that the rain has gotten in the way of my planned Friday bike ride. However, this gave me time to catch up on my email and plan a new work out. While I was going through my email this particular article caught my eye: <BR> <BR> <link>,8<BR>155,s1-1-81-0,00.html </link> <BR> <BR> As I didn't get my planned exercise in I am now about to go do a 55 minute kickboxing workout that I really like on my Netflix account. While ... Fri, 18 Dec 2009 12:25:13 EST Thought this was lovely-and yes, I cut and pasted it to share with everyone :) Subject: Lesson's from age <BR> <BR> Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio <BR> <BR> "To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I've ever written. My odometer rolled over to 90 in August, so here is the column once more:" <BR> <BR> 1. Life isn't fair, but it's still good. <BR> 2. When in doubt, just take the next small step. <BR> 3. Life is too short to waste ti... Tue, 15 Dec 2009 20:59:55 EST Photos from Today's Ride While I was on my bike ride today I was thinking how lucky I am to be in a place where the weather is great for outdoor activitieqs almost all year. Here are a few photos from the end point of my ride today. <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> Have a wonderful day, <BR> <BR> Deb <em>88</em> Mon, 14 Dec 2009 14:14:15 EST Plans to Get Back on Track this Week I am done with school for the semester and trying to meet my goal of a 135 lb weigh in by January 1st. This means 3 lbs in just under 3 weeks which is certainly not unreasonable. If I don't make it to 135 lbs by then the world will not come to an end, and I will still be happy with my progress, which overall has been pretty consistent. The best part is that I have learned so much about what I'm actually putting into my body and gained so many healthy habits that I know this is sustainable.... Mon, 14 Dec 2009 07:40:12 EST Great Cartoon I wanted to share one of my favorite comic strips, from a local artist!. I almost always enjoy the strip but this one really touched me. <BR> <BR> <img src=""> <BR> <BR> Thu, 10 Dec 2009 22:12:15 EST Just Keeping on Keeping On The last few weeks have been hectic to say the least. Finishing up the last of my required clinical hours for school this semester has sucked every last ounce of time and it's tempting to just throw in the towel and say that I'll just pick up my weight loss plan where I left off in another week or so. I realized that was going to be bad plan, as when I stop exercising totally I find it really hard to get back to it. So, I've been making an extra effort to get up earlier than normal and at ... Wed, 9 Dec 2009 18:58:13 EST Life is often never as bad as we think it is Last week was a rough week; between financial pressure, stress from work and school and then finding out about my daughters eating disorder I felt like it was the end of the road. The good news is that I was at least able to remind myself that although it felt like my world was crumbling, that this too would pass and life would once again be wonderful. <BR> <BR> This week I am feeling more rested, am coping better and working on solutions for my daughters treatment choices and just carrying... Mon, 7 Dec 2009 17:01:31 EST Then Depression Set In I've been doing so well lately, following my diet plan and exercising regularly. I weighed in yesterday only to find that I had gained 1/2 a pound. Now the 1/2 pound is not necessarily a problem, as it is that time of the month so I'm not going to stress about it. I'm finding myself in the middle of a big depression and feel miserable. Work has been relentless, I am burned out with school (thank goodness I have a month off coming up starting December 13th), finances are getting tricky tha... Tue, 1 Dec 2009 20:37:15 EST Wow-I'm Exhausted After Day of Honey Extraction Today was the day I had been waiting for-the day to extract the frames of honey that had jammed my freezer chest. I had planned to do some extracting sooner, but between work and school I just didn't have the time. We did however come to the time we ran out of empty frames for the bees to keep filling so we knew we had to do something soon before our bees were deciding it was time to swarm (bees often swarm when they are bringing in nectar but have run out of places to put it, so half the ... Sun, 29 Nov 2009 20:48:07 EST One Holiday Down, Two More to Go Thanksgiving was a wonderful day for me. I started it out going for my long bike ride which helped me stay on a healthy track for the day. I knew I wanted to have some pumpkin pie, a hearty serving of turkey and of course the sweet potatoes. As I'm still getting used to my new serving sizes and actual calorie counts of foods I enjoyed, I went ahead and plugged my planned meal for our family dinner so I knew I'd be on track. When I loaded my plate I just recalled what I had planned on eat... Sat, 28 Nov 2009 11:30:00 EST I Completed My Thanksgiving Day Ride and Spread Holiday Cheer to Local Squirrels <em>426</em> <BR> <BR> Today was the long awaited day for my big bike ride. I had thought the route I chose was about 60 miles-turns out it was only 52, but that's fine. The weather was great, although a bit windy on the way back. I started the ride with my dad and two other riders, but partway through the ride the other two riders decided they didn't want to commit to the full ride due to the winds which were supposed to increase as the day wore on (approx 15 mph). I was glad that my ... Thu, 26 Nov 2009 12:09:28 EST Healthy Eating-What to Look for in the Grocery Store This was done for a school project and focuses on what to look for and what to avoid while shopping a grocery store. My son hasn't gotten home from college for the weekend and he will help me with the final editing as well as editing the second half which I will upload as well when it's done. Sorry for some of the background noise but I was running out of time and this was the best I could do. Considering I hate being in videos I think it turned out rather well <em>9</em> <BR> <BR> Deb ... Thu, 19 Nov 2009 21:57:43 EST Thanksgiving Humor & Movie Recommendation Hi everyone, <BR> I customized a special JibJab Thanksgiving card for those of you who have a good sense of humor. Those of you who don't, I strongly suggest that you don't click on the link as you may be offended by my odd sense of humor. Either way, I'm wishing everyone an early Happy Thanksgiving! <BR> <BR> <link><BR>m9exBk </link> <BR> <BR> Oh, to go along with my other eccentricities I am going to recommend my favorite holiday movie, as it is m... Thu, 19 Nov 2009 12:29:45 EST New Favorite Breakfast Last year I copied down a recipe from a magazine that I thought sounded interesting. It was called Barley Harvest Cereal and featured wild rice, steel cut oats, barley, dates, raisins and walnuts. The idea of the recipe was that it was supposed to be full of low glycemic foods as well as foods that are particularly good for you. It is prepared in a pan and then baked, giving you breakfast for an entire week; just pop a serving in the microwave each morning. <BR> <BR> Well, I tried it o... Wed, 18 Nov 2009 13:11:33 EST Good Weekend This weekend was a real treat, in many ways. First I finished up all the major writing portions of my current class which was a great relief. I also pretty much completed the display board that will go along with my planned video, which I hope to finish by midweek. <BR> <BR> I was able to go for a great bike ride both Friday and Saturday morning, and today I took a nice relaxing walk with my husband and the pupperz. I finally got around to cleaning my back porch which had become a dumpi... Sun, 15 Nov 2009 20:31:14 EST Life is a Lot Like Cycling-Who's Pulling for You? I got to thinking this morning while I was out riding on this crisp, sunny day. Lately, I have been more focused on gratitude and how easy it is to forget what you really have and focus on what you don't have. <BR> <BR> The group I was riding with had just come over a large bridge and I was getting pretty tired, my legs were cramping a bit and needed a break. Luckily, in the cycling world we take turns doing something called "pulling." This means that you take the lead for the group and ... Sat, 14 Nov 2009 09:29:20 EST Feeling Good & Making Progress I am really enjoying my road bike again. It's hard to believe I had so much time off it, forgetting what I was missing. The best part is that I again want to excel on my bike, improve my speed and distance, which will certainly help me keep my weight in check. I was actually a really good cyclist a few years back until I started gaining weight and feeling I didn't have the time to ride. There is just something about being out in the fresh air, riding along the open water with the sun shi... Thu, 12 Nov 2009 10:49:47 EST The Buzz on Honey- It Really is Good for You I am a beekeeper and believe in the healthful properties of honey. I understand that honey is primarily simple carbohydrates but think people tend to avoid it thinking it is not good for them. Personally, I have one tablespoonful a day, unless I am feeling a bit under the weather then I have a bit more. I also use it for small wounds and it works great. Here is a link to an article on Sparkpeople that I hope you'll like: <BR> <BR> <link><BR>on_article... Mon, 9 Nov 2009 10:03:23 EST You Know It's a Windy Bike Ride When... - You enjoy the big white caps in the normally calm bay <BR> - You sit down for your break and have to hold onto your helmet so it doesn't blow into the water <BR> - You are pushing yourself to go more than 12 miles an hour downhill <BR> <BR> Today was a great day to be out on my road bike, the wind made it an extra challenge, but one worth accepting. The wind allowed me to push myself more than I had been and my legs are reminding me of that now. While on my ride I decided it was time ... Fri, 6 Nov 2009 10:36:59 EST Planning and Preparation = Success My workouts and overall calorie intake have been going pretty well. However, I am again getting busy and forgetting to prepare ahead of time to make sure I have plenty of healthy snacks and the ingredients for healthy meals at home. <BR> <BR> Work is my biggest challenge, as I know when I am stressed and hungry it spells disaster for my diet. Tuesday was a prime example, I woke up a bit late and forgot to bring most of my healthy snacks that I try to have on hand at work. The results: ... Thu, 5 Nov 2009 19:48:06 EST Fall Vegetable Gardening & Mid 80's? Ok, I finally have most of my containerized vegetable garden up and running as of today. I had tried to get some containers going a few weeks ago when the temperature was over 90 degrees and decided it just wasn't time to plant, even though the books said it was time to get started. Today the high was in the mid 80's and I was sweating like crazy, but time is running out for a delicious crop of plants I absolutely cannot grow in the late spring or summer. So, plant and prepare I did. <BR>... Sun, 1 Nov 2009 16:55:50 EST