FREELADY's SparkPeople Blog FREELADY's Blog on SparkPeople, home of free diet plans and a healthy living community Goals for BLC 24 My overall goal is to weigh 195 by April 9. <BR> That is 15 pounds in 12 weeks. Another goal is to break the emotional addiction to Coca-cola and sweet iced tea. This is attainable with specific behavior changes. <BR> By God's grace I have removed these drinks from my grocery shopping for a year now. But I am strongly tempted when I do errands or eat out. My goal is to remove them from my intake entirely by February 14 and have six weeks free if these sugar drinks. Thus by April 1, 2014 I ... Sat, 18 Jan 2014 21:45:23 EST Why Tea is a Great Snack The visual, tactile, & olfactory experiences of preparing something in the kitchen. <BR> The sensory enjoyment of holding the smooth warm mug and enjoying its beautiful shape and design. <BR> The mood-elevation of the spicy, complex aromas. <BR> The taste, the warmth, the oral stimulation of drinking tea, and the satisfaction of swallowing a hot beverage. <BR> The tummy warmth & the sensation of fullness. <BR> The satisfaction of getting all this pleasure from something that is not fattening ... Tue, 31 Dec 2013 23:57:08 EST Olympian Garcia: Move On and Get It Done At the U.S. Olympic speed skating trials in Kearns, Utah, on Saturday, December 28, 2013, Jonathan Garcia skated a personal best. But his outstanding time in the 500 m was wiped out because he didn’t wear the required ankle transponders. He was disqualified. "I’m not putting any blame on anybody." Garcia said. " I should have had them on. It’s nobody’s fault but mine that I didn’t have them on." Still, a bitter error and a grievous disappointment. <BR> <BR> The next day brought more Olympic ... Mon, 30 Dec 2013 18:10:47 EST Grateful - 500 Days The theme for the next section of my 500 Days program is "Grateful." I want to increase my awareness of the awesome Creator's wisdom, love, and power. I receive such grace daily! <BR> <BR> Now I will be involved sporadically with SparkPeople for several months because Fall is a major camping season for us. September will be a month-long cross-country adventure, followed by many short camping trips. Thus I am changing my plan of approach in the weight-loss journey. I am still committed to ... Tue, 20 Aug 2013 20:38:43 EST Report Card for 500 Days - Fifth Quarter-Term I have not made healthy food choices this past month. I have turned to food for comfort and distraction--- instead of receiving God-given tools and provisions. <BR> <BR> We were traveling in the north woods, and I know how to eat properly then, but I had too many treats. Exercise was excellent until July 11, when I started getting very sick. We have been home the second half of July, but sinusitis, bronchitis, and asthma laid me low. I am thankful to be feeling much better. I took a long ... Tue, 30 Jul 2013 14:55:21 EST Offline for travel to the UNWIRED beyond We are traveling to a very rural part of Michigan's Upper Peninsula for almost 2 weeks of camp. Good recreation and loads of fun, but too remote for our Internet service. We went to the same place last year, and I could not connect at all. And I don't have a phone with Internet service. <BR> <BR> You won't be hearing from me, but I will be exercising and eating healthy.... Tue, 2 Jul 2013 16:37:41 EST Report Card for 500 Days - Fourth Quarter Term Several areas of this past interval need improvement. I did not plan ahead for food choices and my portions were often too large. Overall I stayed on a plateau, except for a half-pound gain this past week. <BR> <BR> Healthy choices of this past interval are as follows: lots of outdoor activity such as hiking, bike riding, gardening, and yard work. Sticking to healthy food choices when grocery shopping. Enjoying acts of kindness. Keeping an attitude of hopefulness and gratitude to God. ... Mon, 24 Jun 2013 21:42:09 EST S.M.A.R.T Goals (Specific, Measurable, Attainable, Relevant, Time-Bound) Here are S.M.A.R.T Goals (Specific, Measurable, Attainable, Relevent, Time-Bound) for the BLC 22 challenge. <BR> <BR> Track every BLT (bite, lick, taste) on SP or paper for 12 weeks beginning June 5. <BR> Exercise 30 minutes per day for 12 weeks beginning June 5. <BR> Participate in every team challenge and earn at least 50 percent of points. <BR> <BR> June and July are packed with personal challenges, such as hosting a picnic for 100 people. Such as being a resource and support for dd whil... Fri, 7 Jun 2013 22:42:49 EST Report Card for 500 Days - Third Quarter-Term This was a very mediocre interval. I did well on mindful eating and healthy eating behaviors. I had some off-track food choices, but mostly kept to my program. Thanks be to God for His mercy! <BR> <BR> The big "I" for Incomplete for this term is Nutrition Tracking. Excuse alert.....We've started going camping most weekends and I allowed poor internet service to be an excuse for letting food journaling slide. What, I no longer own a pencil? So it's no surprise that I have not lost any... Tue, 21 May 2013 19:57:27 EST Peter Rabbit Syndrome Humor me while I excerpt Beatrix Potter: <BR> <BR> "Now my dears," said old Mrs. Rabbit one morning, "you may go into <BR> the fields or down the lane, <BR> <em>376</em> <BR> but don't go into Mr. McGregor's garden: <BR> your Father had an accident there; he was put in a pie by Mrs. <BR> McGregor." <BR> <em>172</em> <BR> Peter, who was very naughty, ran straight away to Mr. McGregor's <BR> garden, and squeezed under the gate! <BR> Mr. MacGregor [the one who had eaten Peter's father... Tue, 30 Apr 2013 15:05:47 EST It's Under There I have been extending myself to work harder during strength training class. Sometimes my husband is the one leading the exercises, and while giving everyone instructions about lifting arms and legs for Sea Turtles, Supermans, Y-raises and T-raises, he says "You should basically be balanced on your belly button." Of course he's teasing. Maybe. <BR> <BR> Anyway, today I was able to keep my whole rib cage off the floor. And I could keep my thighs up most of the time, too. <BR> <BR> Hey, ... Sat, 27 Apr 2013 13:37:44 EST Report Card for 500 Days - Second Quarter-Term I committed to blog my progress each quarter-term during this 500-Day Course. <BR> <BR> I tracked nutrition and exercise every day for this 30-day period. I did have one binge and one binge-ette, but I still put everything on my nutrition tracker. I averaged 1530 calories per day, staying in my range of 1310 - 1660 every day but two. By God's grace I averaged well over an hour of exercise per day. Five pounds left my frame in that interval; I credit that mostly to the motivation and sup... Sat, 20 Apr 2013 17:44:41 EST Who Says I Can't?! Often I have been encouraged by accounts of individuals who have overcome profound challenges and succeeded at their goals ANYWAY. <BR> <BR> "Jothy Rosenberg is the author of the memoir "Who Says I Can't?" who lost a leg at age 16. He is a serial entrepreneur in the high-tech industry, has written three technical books, is an extreme athlete in skiing, biking and open water swimming and is about to do his 20th Alcatraz swim across San Francisco Bay. He has a series "Who Says I Can't?" on You... Thu, 18 Apr 2013 09:51:09 EST The Bluebird of Healthiness My husband and I enjoy an activity called Orienteering, where you race through the deep woods, using a topographical map and a compass to find checkpoints that have been previously installed and temporarily marked with bright nylon flags. The two of us proceed at a fast walk, although most are actually RUNNING on the course while navigating and pacing distances. <BR> <BR> I prefer these early spring events when the vegetation hasn't sprung up yet; many areas are quite thorny later in the s... Mon, 15 Apr 2013 16:57:05 EST 500 Days: Doing Assignments I've been enjoying the focus of this term, to deliberately blossom. I try to wear something colorful every day. <BR> <img src=""> <BR> I love cheerful prints on the hanger, but often hesitate to put it on. Now I'm trying to bloom more. I'm also viewing it as celebrating the beauties God invented....from the flowers I love to the fabrics God's creatures have designed to the colors that can reflect joy. <BR> <BR> The other tasks from my ... Mon, 8 Apr 2013 23:37:16 EST Amazing Weight-Loss Tool <img src=""> <BR> <BR> This innovative new phone is unlike any on the market today! It has been designed to weigh seven pounds. <BR> <BR> As you go through the normal calls and conversations of your day, using the Phitness Phone automatically tones your biceps, triceps, and shoulder muscles! <BR> <BR> <img src=""> <BR> <BR> Get your own Phitness Phone today! Order now at <... Mon, 1 Apr 2013 01:04:05 EST Make it Hard to Fail I have read in several blogs, "Make it easier to make healthy choices than it is to make unhealthy ones." <BR> <BR> That goes along with what Dr. Judith Beck says, early in The Beck Diet Solution: modify your environment to make diet and exercise choices easier. <BR> <BR> About unplanned eating or about wimping out on planned exercise, Dr. Beck also says, "No choice! No choice!" What she means is declaring to myself that I've already made the decision, and it's a done deal. "No choice!"... Fri, 29 Mar 2013 18:27:28 EST Hide the Chocolate! I thought I could keep dark chocolate in the house and not have a problem with it, but yesterday I ate more than I usually portion out, and in general I'm really fighting cravings again. <BR> <BR> I thought I stayed in my calorie range yesterday, but after I went to bed, I remembered some extras that I ate after lunch and forgot to put on the tracker. Well, that's kinda sad because it ended a streak of 72 days tracking and staying in calorie range. No----correction----no sadness here! I'... Thu, 28 Mar 2013 14:09:27 EST BLOSSOM into a Grown-up This nudge identifying an area where I need to BLOSSOM came from reading DEBRA0818 's blog about binge triggers. <BR> <link><BR>urnal_individual.asp?blog_id=5294580 </link> <BR> <BR> Thinking through several items on her list, I saw my own pattern for out-of-control eating: when food is free. <BR> <BR> When stores have samples, when I'm visiting a friend, when I'm at a social event, whenever food is being "given away," I have an irrational feeling ... Thu, 21 Mar 2013 12:44:27 EST B is for Blossom - 500 Days The second section of my 500 Days program begins today, and the key word is Blossom. <BR> <BR> My assignment is to do 3 things each day to blossom....something to express myself, to let myself flower or open up, to let my life unfold. <BR> <BR> ---Here are some possible examples: <BR> Wear a colorful item <BR> Try a new foods or a new recipe <BR> Get my bike fixed, and also my husband's bike <BR> Sing around the house or in the car <BR> Research blossom theme in Spark blogs <BR> Dance wh... Wed, 20 Mar 2013 20:03:05 EST Gentlemanly INSTINCT in Action! We travel a lot. We go camping mostly and along the way we stop at a lot of Walmarts. I have often commented that even though the store layouts are so similar, it is NOT STANDARD which side the women's restroom is placed on. If I'm tired and dopey from sitting in the car too long, or if I'm in a hurry from sitting in the car too long, I have to consciously pay attention to check the signs before I march into the facilities. <BR> <em>312</em> <BR> Today I was in a hurry. The ladies' roo... Fri, 15 Mar 2013 14:31:50 EST Report Card for First Quarter-Term of 500-Days Program I passed several difficult tests this quarter-term: the teens-brought-in-pizza test, the Coke test, the free donuts test, the coffee-and-pastry-at-church test, the Culver's-after-basketball test, the amazing hors d'oeuvre test. I did poorly on the Friday afternoon samples test at the grocery store, but my average is still A minus. Dr. Judith Beck says, "I can stick to my food plan no matter what the circumstances." I am convinced that this is a key to continuing to progress, and ultimate... Thu, 14 Mar 2013 17:05:07 EST Two-Week Pop Quiz for 500 Days <img src=""> <BR> <BR> "Just keep going. Don't over-think it, don't make yourself crazy over-analyzing. Just do what you're doing. Just keep going." <BR> <BR> That's what came to mind today when I began fretting that my 500-day project was trifling, that my chosen tasks were mundane and inconsequential. <BR> <BR> By God's grace I was able to talk sense to myself. "Aren't these the crucial tasks that have been proven to result in wei... Mon, 4 Mar 2013 00:04:34 EST The Bilbo Baggins Diet I named this week's diet after Bilbo Baggins because of this statement made about him in Tolkien's book, The Hobbit: <BR> <BR> "...he knew his duty and stuck to it however painful..." Fri, 1 Mar 2013 11:15:24 EST Interpreting Statistics <img src=""> <BR> <BR> Cartoon by Berry Studio <BR> <link><BR>ry-cartoon-mouse-diet-080110.html </link> Sun, 24 Feb 2013 21:03:15 EST Appetite Stability My sweet friend Steph challenged our BLC 21 Navy Ninjas team to blog about stability. I'm going to make a few notes about stability of food choices and appetite stability. <BR> <BR> I have noticed a pattern which brings what I call a "peaceful" eating style, where I'm hungry enough to enjoy meals but not consumed by cravings. That is, when I make the following wise choices..... <BR> <BR> --Eat on a reasonable schedule, not skipping meals or delaying too long. <BR> --Stop eating as soon as ... Thu, 21 Feb 2013 17:14:10 EST Wanna Shut Down Dopamine Receptors? For Day 2, my goal was to start working through the Spark article about understanding food addiction and how to deal with it. The author is Pamela Peeke, a physician and scientist and Pew Foundation scholar in nutrition and metabolism. From her photo it appears that she has successfully avoided or overcome food addiction! <BR> <img src=""> <BR> The information in her article that I'm thinking about today is about HYPERPALATABLE foods. ... Wed, 20 Feb 2013 15:10:50 EST Activation! <img src=""> <BR> <BR> This is Day One of my 500 Days to healthy weight. <BR> <BR> I found this poster on the SparkPage of Steph-Knee, who has just completed an ELEVEN MONTHS journey of consistency. I have friends such as WATERMELLEN and SLENDERELLA 61 who have persisted in a journey of maintaining healthy weight for YEARS, all the while encouraging dozens of sparkfriends and eagerly embracing new adventures. <BR> <BR> In the current... Tue, 19 Feb 2013 07:46:30 EST What is this? Please help identify.... I bought an exquisite spicy tea, and I'm so curious about these small pods that are included in it. <BR> Second pic shows after I cut it open and scraped out some seeds. What is it? <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> I bought this tea instead of getting a manicure. It's that delicious. <BR> <BR> <img src=""> Mon, 18 Feb 2013 12:56:07 EST Structure for 500 Days On Tuesday, February 19. I will begin 500 days to healthy weight. I explained in the previous blog that I am thinking of it like a school course; I have assignments to fulfill daily until the span is done. <BR> <BR> This blog just contains boring details. I need to record the specifics for my own ongoing reference, and as a public affirmation & record of my determined intention. <BR> <BR> It's reasonable to wonder why I didn't simply use 16 months. The main reason is that I wanted a f... Sat, 16 Feb 2013 15:35:16 EST Graduation Date Set I have been thinking about how to create a structure for myself, for my journey to healthy weight, to enact what author Eugene Peterson calls "A Long Obedience in the same Direction." (The book is not about weight loss; I just love the title.) <BR> <img src=""> <BR> <BR> By doing simple behaviors day by day, I will arrive at my goal. Saying that is elementary. Executing it has eluded me in the past. <BR> <BR> I have been praying and... Fri, 15 Feb 2013 07:19:58 EST Appealing, Appropriate Ad I have fussed on here more than once about site ads that are intrusive or inappropriate, so it's only just to comment when I see an advertiser that is repeatedly upbeat, pleasing to the eye, and non-fattening. <BR> <BR> A clothing company, Title Nine, has been appearing on my pages most days. The photos show active, happy women in cheerful, moderate sports clothes. <BR> <BR> On the same message board I have used to register complaints, I posted a thanks: <BR> "I appreciate the choice of ad... Thu, 14 Feb 2013 16:22:48 EST Valentine Box Strategy I like to walk at the mall, and I have to visit the grocery store this week. But those red heart-shaped boxes are everywhere....not to mention the gleaming golden gift bags and silver square packages with sparkly ribbon. Most of them, I know, contain candy. Chocolate is a high percentage of what's in there, I'm certain. And I don't want to think about candy, especially not chocolate. It's been proven that just THINKING about food makes people secrete insulin, and guess what insulin does... Tue, 12 Feb 2013 21:57:38 EST 3 Tips to Burn MORE Calories When Walking "Arm yourself. As you walk, focus on swinging each arm forward along with the SAME LEG THAT IS STEPPING. This goes against how we normally walk (left arm moves back as right leg moves forward). Instead of the usual, try bringing your left arm forward at the same time as your left leg takes a step. It will take a little getting used to keeping your limbs in synch this way, but the payoff is that you'll BURN 26% MORE CALORIES, according to a recent study by the University of Michigan. A normal ... Tue, 12 Feb 2013 14:00:28 EST BLC 21 Blog Assignment: My Progress So Far My assignment is to write about my progress so far. I think of my progress in terms of lifestyle changes. My weight is down only 20 pounds from my highest figure (PUN) but I have made significant gradual changes that I believe will aid me in a healthier life.... <BR> <BR> <BR> <BR> I would hesitate to claim that these are HABITS; however, right now they are consistent behaviors and I do intend to continue them. <BR> <BR> <BR> Spark is the one place it seems okay to toot your own ho... Sat, 9 Feb 2013 18:22:39 EST I would have said they were crazy..... If someone told me I would be planning a Superbowl evening without pop, chips, or baked goods, I would have said they were crazy. <BR> <BR> If someone told me I could enjoy an all-day basketball tournament without buying anything from the concession stand, I would have said they were crazy. <BR> <BR> If someone told me fruit and vegetables would begin tasting fabulous after I stopped eating processed junk, I would have said they were crazy. <BR> <BR> If someone told me I could feel full a... Sun, 3 Feb 2013 16:19:44 EST Want to spend 4 hours with your husband on Sunday? I chuckled when I read this question with one wife's answer.........she "encourages more women to get involved with the NFL." <BR> <BR> “If you want to spend four hours with your husband on Sunday, you may want to watch a game with them and start to understand it." <BR> <BR> From Ingrid Harbaugh, wife of John Harbaugh, coach of Baltimore Ravens. <BR> <BR> <link><BR>/whats-it-like-to-be-mrs-harbaugh/ </link> Mon, 28 Jan 2013 10:16:59 EST Letter to Myself at Age Sixteen Your idealism and optimism are wonderful things. <BR> <BR> And it is beautiful how you trust God and love Him with all your heart. Stick with it....that is the path to joy and real fulfillment! <BR> <BR> If you stretch your courage and step out of your comfort zone, you will find some wonderful adventures. Facing a little nervousness or awkwardness can have big payoffs! <BR> <BR> Try talking to your father sometimes, even though he seems so quiet. He will feel he matters to you, and it... Sun, 27 Jan 2013 20:00:24 EST The Joy of Buttoning Pants When I lost 57 pounds a couple of years ago, I gave away all the too-big clothes. <BR> <BR> Because of poor choices I regained most of that weight. Then I lost 35 pounds again, only to regain it once more. When I got serious again a couple of weeks before Christmas, I was only ten pounds under my heaviest weight ever. I feel amazed, astonished, and embarrassed even writing this. But it is reality. I am strong enough to look at reality and handle it. This is a safe place to talk about ... Tue, 22 Jan 2013 13:59:31 EST How to Lose a Hundred Pounds This blog by GETFIT2LIVE is outstanding. Every time I re-read it, something different strikes me. <BR> <BR> <link><BR>urnal_individual.asp?blog_id=5203101 </link> Mon, 21 Jan 2013 07:05:56 EST The New Stubborn I want to record the behaviors which by God's mercy are resulting in pretty consistent good choices these days . <BR> <BR> -- I joined a BLC team, Navy Ninjas, which involves commitment and accountability (things I have long avoided in regard to eating). <BR> -- I explicitly committed, and I have accountability with public trackers & team chat threads ("no choice, no choice" according to Beck diet solution). <BR> -- Since I know that for me personally, wheat, sugar, and simple carbs stimul... Sun, 20 Jan 2013 16:13:44 EST Good Feelings that Last Longer Today one of my teens is in a mood that makes me say "AARRGGHHHHH!" I have made some progress in learning to identify my feelings instead of anaesthetizing myself with food, so I was stopped and reflected...... I felt aggravated, disappointed, frustrated, blue. <BR> <BR> Sadly, my usual response is to think I should eat something. But lately I have been getting a lot of satisfaction out of feeling in control of my food choices. Basking in it actually, pumping myself up, trying to make m... Tue, 15 Jan 2013 13:50:21 EST How I Did the Virtual Sticky Notes Several people have asked me about the reminder notes that I wrote about in the previous blog. I am just feeling my way around as a computer user, but here is what I can tell you. <BR> <BR> Last year I did it on our PC and I think this is the free software I used.<BR>es/3000-2351_4-10864689.html <BR> I believe that version puts the notes directly on your computer desktop. A menu at top changes colors and such. <BR> <BR> This time I used a stick... Sun, 13 Jan 2013 15:46:31 EST Constant Reminder I used virtual sticky notes to make a home screen image for keeping good choices in mind. These are like my Response Cards for the Beck Diet Solution cognitive behavioral approach. <img src=""> Sat, 12 Jan 2013 21:53:23 EST Cravings Reduced I'm entering a third week on my plan of not eating wheat or sugar. I've definitely seen a reduction in cravings. It feels good to make good choices. It feels good to plan my eating and stay under control. I know from past experience not to get complacent about this . . . eternal vigilance is the price etc. . . . but I am encouraged. <BR> <BR> This time I'm focusing to use all my Beck Diet Solution skills, but not to attend very much attention to exactly how I'm looking at any mo... Fri, 4 Jan 2013 21:04:00 EST Choosing Well These are the behaviors I am choosing. I choose to be healthy and strong and well. <BR> <BR> Eat without distraction. <BR> Eat on time ----because hunger and thirst lead me to make bad decisions. <BR> Avoid bread, sugar, and starchy foods ---those only increase cravings. <BR> Take my vitamins. Yes, it's hard. So what? Use the mortar and pestle. <BR> Do wii fit every day. <BR> Do SparkPeople every day. <BR> No BLT's ----no bites, licks, or tastes while cooking. I will eat in peace and dig... Tue, 1 Jan 2013 15:37:09 EST Chain Reaction A series of small occurrences keep nudging me to stop being in denial about my weight and my apathy. <BR> <BR> I chatted with a sweet friend at the chiropractor; we haven't run into each other recently. C originallhy set up our free exercise classes, which have blessed me for 3 years ongoing, and she has been an inspiring example for weight loss. Utterly kind and generous, she is also direct. <BR> <BR> (after small talk) <BR> C: So, how are things going, health-wise? <BR> Freelady: Well... Sat, 15 Dec 2012 16:03:55 EST Bouncing Back What some have said about picking up to start again. . . . <BR> <BR> Michael Eisner (head of Disney from 1984 to 2005) -- <BR> Recovering from failure is often easier than building from success. <BR> <BR> Roger Von Oech (Stanford PhD, Creativity Consultant to Apple, IBM, Disney, Sony, and Intel) -- <BR> Remember the two benefits of failure. First, if you do fail, you learn what doesn't work; and second, the failure gives you the opportunity to try a new approach. <BR> <BR> Brian Tracy (B... Tue, 11 Dec 2012 13:13:38 EST This is my Beijing Olympics I heard it over and over again the past few days at the London Olympics: an athlete recalls being devastated by failure, feeling so low at missing goals, publicly displayed while falling short. And then, that sentence each victor repeats, each interview reinforces: "I just didn't give up." <BR> <BR> For some, discouragement was accompanied by severe injury; for some, personal tragedy. Hurdler Aries Merritt, who had been a champion & record-setter since high school, radically changed his... Thu, 9 Aug 2012 00:00:05 EST Lose weight the way you're willing to maintain I heard on TV today: <BR> <BR> People have so much trouble KEEPING weight off because their method of dieting to lose weight in the first place is not sustainable. You need to develop an eating and exercise approach which matches what you are willing to maintain for life. That's the only way to maintain fitness and health permanently. Wed, 18 Jul 2012 12:31:15 EST