KNH771's SparkPeople Blog KNH771's Blog on SparkPeople, home of free diet plans and a healthy living community I'm Sure It's Spring Somewhere... <img src=""> <BR> <BR> It's springtime! ... somewhere! <BR> <BR> Unfortunately, not here. <BR> <BR> Instead of warm weather jogs in the park, I'm still running around with my snow shovel! <BR> <BR> I've really let the weather dampen my enthusiasm to get outside and move. I'm starting this month a little bit heavier. I've been looking at how to update or refresh my diet and exercise plan, and it's really diff... Sun, 1 May 2016 11:15:14 EST Time to Be More Realistic <img src=""> <BR> <BR> Can you believe that we're almost a quarter of the way through 2016 already?!! <BR> <BR> Wow! <BR> <BR> Time for some new goals. I actually decided to trim back from the way I started the year. In January and February I had something like 21 daily goals on a checklist. Way too much. I think even the idea was too much! <BR> <BR> I don't think I checked off many boxes. <BR> <BR> So thi... Wed, 2 Mar 2016 09:37:29 EST The Fact of Forgiveness I think I mentioned in a previous blog that I'm doing a daily blog challenge on tumblr. This post is actually from that challenge, but I thought it was worth cross-posting. If you're on tumblr, I'd be happy to see you there. <link> </link> <BR> <BR> Forgiveness Friday <BR> <BR> Sometimes we can’t move forward until we forgive and accept the past. <BR> <BR> Talk to us about who and what you need to forgive, and take some time today to really work on moving on.... Sat, 16 Jan 2016 11:11:11 EST Step by Step Last blog, I talked about my three goals for this year: <BR> <BR> 1. Be physically healthier. <BR> <BR> 2. Be mentally healthier. <BR> <BR> 3. Be a better employee. <BR> <BR> I also promised to break down each of these goals in a future blog. Today, we'll talk about goal #1. <BR> <BR> Just saying, "Get healthy" doesn't mean that much if you haven't defined what that is, so what does it mean for me, right now? <BR> <BR> First, I have to drink more water. I've been either losing or... Sun, 10 Jan 2016 23:05:33 EST I Love a Blank Calendar! <img src=""> <BR> <BR> I say this every year, but I love, a fresh calendar. New years always seem to begin with such hope and possibility. <BR> <BR> I've settled on three broad goals for this year: <BR> <BR> 1. I want to get physically healthier. <BR> <BR> 2. I want to get mentally healthier. <BR> <BR> 3. I want to be better at my job. <BR> <BR> I spent a lot of time yesterday breaking down what each of t... Sat, 2 Jan 2016 16:41:35 EST I'm BAAACK! Actually, I never really left, but I haven't been blogging for several months. Work has been crazy busy, and recently, I've spent more time in hotels than in my own bed. Fortunately though, things are about to change. I have several weeks at home, in my own house. <BR> <BR> That means that it becomes SO much easier to stay on a schedule, cook my own food, exercise, and even sleep. October will be the month of ME! <BR> <BR> <img src=" Thu, 1 Oct 2015 16:18:28 EST The "See Food" Diet It's hard to believe how much my blogging has fallen behind lately. I find I'm just not having that much time to myself. Work, work, work and no play. <BR> <BR> The health and weight loss front has been a bit weak. My weight loss has basically stalled, and I had to admit that a lot of it was due to my choices. <BR> <BR> Last week, I cut out sugary junk. Today is day 7 without candy, cookies, sweetened beverages, etc. The first couple of days were pretty easy, but when I got to work Mon... Thu, 18 Jun 2015 12:31:40 EST Eating by Accident <img src=""> <BR> <BR> Over time I've really come to appreciate the importance of planning. lately, it's importance has really hit home when it comes to meals. I was going over my food journals recently, and was really struck by the patterns in my food choices. <BR> <BR> Breakfast isn't really an issue. Over the years I've been successful at making that automatic. My dietitian asks me to get 20-30 grams of protein at breakfast, and ... Tue, 24 Mar 2015 09:31:11 EST 94 Days Until Summer <img src=""> <BR> <BR> I'm beginning to feel more optimistic about my summer countdown. I've set the kind of goal I usually don't make for my weight - "X pounds by X date." My goal is to get back to what I refer to as "happy weight." A weight that has generally been easy for me to maintain, where I can shop in "normal" stores, and feel pretty good about myself. <BR> <BR> Happy weight is about 165 lbs. That is 133 pounds below my hi... Wed, 18 Mar 2015 15:17:08 EST Countdown to Summer <img src=""> <BR> <BR> Summer is just around the corner, and I'm trying to get prepared. I've been coping with some regain, and I want to start the summer in a healthier place. I spent the weekend thinking about the best strategies to do that. <BR> <BR> Like some of you said after my last blog. Consistency is a really important tool. I'm not great at that. So that is my first get ready for summer strategy. I'm going to focus on k... Mon, 16 Mar 2015 09:08:48 EST Summer Is Coming... <img src=""> <BR> <BR> OK... Actually it's 99 days until summer, but I didn't get a chance to blog yesterday, and I couldn't waste my pretty graphic. <em>20</em> <BR> <BR> How are you going to prepare for a healthy summer season? I've got some ideas... but I want to hear yours first. Fri, 13 Mar 2015 09:45:53 EST Progress Photos <img src=""> <BR> <BR> OK. <BR> <BR> Yesterday I was pretty down in the dumps. I want to start this blog by thanking all of you wonderful Spark Peeps for your support. It always warms my heart to know that I can vanish from Spark for a while, then return and be embraced as if I never left. <BR> <BR> Blog comments matter. Goodies and comments on your page matter. Reminds me that I need to make time to be more supportive of others ... Wed, 11 Mar 2015 14:02:40 EST Argh! <img src=""> <BR> <BR> I have become a horrible blogger. <em>2</em> <BR> <BR> Lately, every time I get a blog post ready, I'm shocked at how much time has passed since the last time I wrote! <BR> <BR> Mixed bag on the health front right now. <BR> <BR> Yesterday I went to to doctor, and he gave me a half hour lecture on nutrition and exercise. Safe to say, he's not happy with where I am right now. I'm a bit discouraged. I can'... Tue, 10 Mar 2015 07:10:02 EST Happy New Year! <img src=""> <BR> <BR> Hello everyone! I hope the new year is treating you well. <BR> <BR> I have started the year with unusually unfettered optimism. Personally and professionally, I just feel that there is a lot to look forward to. <BR> <BR> I'm a resolution person, so today, as usual, I will post my goals for 2015. They are not all health related. <BR> <BR> <em>296</em> I've begun reading the Bible cover to cover. My moth... Thu, 1 Jan 2015 15:22:13 EST A Rough Start to the Month... <img src=""> <BR> <BR> A bit of a painful check in this month... Stats are not where I want them to be. <BR> <BR> Then again, I didn't do what I needed to do in November either. <BR> <BR> The injury in my foot sidelined me a bit, but I also stopped food journaling, which is death to my success. I really want to focus for this last month of the year. So... Goals. <BR> <BR> <em>387</em> Log my food. Every day. <BR> <BR> <em>33... Tue, 2 Dec 2014 09:09:40 EST Insult to Injury I've had a little bit of a health setback in the last few weeks. Last month I was on the treadmill when I got a really bad cramp in my foot. I stretched it, finished my workout, and kind of forgot about it... Until the next morning, when I stepped out of bed. <BR> <BR> <em>28</em> Not good. <BR> <BR> But it was more achy than anything, and it came and went, so I didn't worry too much. <BR> <BR> Problem was, it started getting worse instead of getting better. No swelling, or bruis... Sun, 9 Nov 2014 15:26:29 EST If Only I Could Eat the Guy Who Did This... There are times I wonder if I'll ever completely get over the pull of emotional eating. Most of the time, it's not much of a problem - not like it was 10 years ago. Then there are days, or incidents, where I find myself circling the office M&M man like a shark circling a baited cage. <BR> <BR> <img src=""> <BR> <BR> Friday night someone hacked my Starbuck's account and got my credit card information. I caught it very quickly - within... Wed, 15 Oct 2014 13:46:57 EST Social Media is the Thief of Joy <BR> So, last week I was feeling kinda good about myself. I had looked at my charts and data, and knew I could do better, but was happy with the weight I had lost, and the inches I had dropped. I had an improvement plan for October... <BR> <BR> Then I went on Facebook... <BR> <BR> There, I see great before and after pics for one of my coworkers. Clicked "like." Read the post. <BR> <BR> And instantly "disliked" myself. <BR> <BR> My colleague had lost more weight in three weeks than I ... Mon, 6 Oct 2014 08:52:21 EST Move it, Girl! <img src=""> <BR> <BR> Time to set some fitness goals for the month. <BR> <BR> I actually fell a bit off the wagon at the end of September. And for a really stupid reason. A guy who works at the gym asked me if I would research something for him, and I haven't had time at work to do it. So I've been avoiding going there because I didn't do what I said I would do. <BR> <BR> For a week and a half. <BR> <BR> Sometimes I don't under... Sat, 4 Oct 2014 10:16:54 EST October Nutrition Goals <img src=""> <BR> <BR> I hope this is what your October is looking like. My October is actually covered in snow right now. I'm going to have to break down and turn on the heat. <BR> <BR> Yesterday I posted about the data that I had collected, here on Spark and other places. I figured out that even though I did manage to lose some weight and inches last month, I had a lot of room for improvement. <BR> <BR> My goals for October are ac... Fri, 3 Oct 2014 09:54:42 EST Show Me the Data! <img src=""> <BR> <BR> Hello everyone! <BR> <BR> Can you believe it's only 90 days until 2015?! Time has a way of passing quickly and slowly at the same time. <BR> <BR> Almost every month I post some goals, and to be honest, I haven't always been terribly thoughtful about how I chose them. This month, I sat down and actually looked at all of my sparkpeople charts and reports, along with my WeightGrapher and FitBit information. <BR... Thu, 2 Oct 2014 09:09:16 EST I'm SO EXCITED!!! This has absolutely NOTHING to do with being healthy, but I had to share... <BR> <BR> I was driving to work this morning and noticed that there was a Game and Fish truck in front of me. It was odd, but at first I didn't think anything of it. Then I noticed all kinds of flashing lights up ahead, and as I got closer to work, the Game and Fish guy pulls over, and starts flashing his lights too. <BR> <BR> At this point, I knew there must be some kind of animal near by, but I was still shock... Wed, 24 Sep 2014 12:40:15 EST 100 Days of Kick A$$ So... this blog should have been posted a couple of days ago... <BR> <BR> <img src=""> <BR> <BR> As of Monday, there were 100 days left in 2014. 100 days! <BR> <BR> I don't know where the time went. <BR> <BR> With so little time left in the year, I wanted to kick it up a notch. Fortunately, I have some friends who were willing to finish out the year with a bang also. We're all over the country, but we decided to do a health challen... Wed, 24 Sep 2014 09:01:26 EST Mood Alteration So I think I've been back on this exercise thing for about three weeks now... I have finally reached the point where I don't think I'm going to die during the first five minutes of cardio. I have enough entries in my weight tracker to begin seeing a trend. I've also noticed something I really wasn't expecting... <BR> <BR> I'm smiling a lot more. <BR> <BR> (I would insert a picture here, but amazingly, out of the hundreds of photos I have stored for my blog, I don't have any with a smilin... Fri, 19 Sep 2014 09:27:57 EST Woot! A New Tool! You know, sometimes it's really hard to keep up with Spark. All of the emails from the different teams, other users, Spark itself. I have been an irregular Sparker for most of the last year and a half or so. When I get notices in my regular mail that I have Sparkmail, a lot of times I just delete them. Not that I don't care, but just that I can't find the time to sit down and go through them all. <BR> <BR> A couple of weekends ago, I cleaned out my Sparkmail. I had emails in there tha... Mon, 15 Sep 2014 08:45:14 EST Where Have All the Bloggers Gone? Hi Sparkpeeps! <BR> <BR> Sorry I haven't been too active on the blog this week. Life getting in the way and all... <BR> <BR> I need some help. I've been on Spark a LONG time. Over the last couple of years, a lot of the blogs I used to follow became just as inactive as I was. A few stalwarts are still out there, but I'm subscribed to very few active blogs. <BR> <BR> Do you have any suggestions for new blogs for me to follow? Yours? A great one you love to read? <BR> <BR> I'm thinki... Fri, 12 Sep 2014 09:15:02 EST Attack of the Flying Pumpkin Muffins! I belong to a weight loss support group. It's run by my local hospital, and the leaders of the group rotate. There is a registered dietician, a nurse, a licensed counselor, and an exercise physiologist. I've been showing up, on and off, for eight years. And during those eight years, as new people come and go, we have some of the same conversations over, and over, and over again. <BR> <BR> Last weekend, I had an experience that reminded me of one of those topics. On Sunday, I was really ... Tue, 9 Sep 2014 09:01:35 EST Goin' It Alone <img src=""> <BR> <BR> Having a gym buddy can be awesome. Research says that people who work out with a friend are more consistent with their workouts. Their buddies help push them, and can help with things like proper form on exercises. <BR> <BR> For me, it makes the time go faster. Working out with a fitter friend pushes me. I go a little faster, a little longer. I maybe try something I wouldn't have otherwise. <BR> <BR> But... ... Mon, 8 Sep 2014 08:22:25 EST You Are Not the Boss of Me! <img src=""> <BR> <BR> Ever have one of those days when you step on the scale and it doesn't say what you want it to? <BR> <BR> <em>40</em> <em>39</em> <em>40</em> <em>39</em> <em>40</em> <em>39</em> <em>40</em> <em>39</em> <BR> <BR> Does it ever sour your mood? <BR> <BR> For years, I have used a dashboard analogy for weight loss. You know, how in your car there are a lot of dials and gauges, and no one woul... Thu, 4 Sep 2014 07:32:35 EST Guilty As Charged <img src=""> <BR> <BR> Do any of you have a guilty pleasure? I do, and it's name is Dallas Cowboys Cheerleaders: Making the Team. If you haven't seen or heard of it, it's a reality show that follows women as they audition for DCC, otherwise known as America's Sweethearts. I've watched it every fall for YEARS. <BR> <BR> I can't even articulate why I love the show so much! I just DO. <BR> <BR> <img src="http://photos-ak.sparkpeople... Wed, 3 Sep 2014 10:25:06 EST So What Are You Going to Do with Your... Health?! <img src=""> <BR> <BR> Yesterday I wrote about how I've been consistently inconsistent. In exercise, food journaling, actual journaling... and for that inconsistency I've been rewarded with a fall wardrobe that doesn't fit anymore. <BR> <BR> For the past two months I've been working on improving things, but I realized in the last week that I haven't been working as hard as I led myself to believe. I had been going to the gym more and... Tue, 2 Sep 2014 08:28:25 EST Lying to Myself <img src=""> <BR> <BR> Wow! August seemed to race by. <em>186</em> <BR> <BR> As did the summer! <BR> <BR> Last week I had a bit of an epiphany. I go to a weekly women's "faith formation" group. Occasionally we have homework assignments. I'm usually pretty good about completing them, but a few weeks ago, we got one that I completely spaced. I only remembered it when my friend was sharing her work. <BR> <BR> Our leader had as... Mon, 1 Sep 2014 12:16:46 EST I Fought My Closet, and My Closet Won... <em>46</em> <em>40</em> <em>46</em> <em>40</em> <em>46</em> <em>40</em> <BR> <BR> You know, back in 2007 when I embarked on my current weight loss journey, one of my favorite things to do was shop my closet. <BR> <BR> After decades of yo-yo dieting, I had a wide range of sizes to pick from, and as I lost weight "for the last time," I would stand proudly before my mirror each month, trying on every item, and proudly boxing up all of the clothes that were too big, for consig... Sun, 31 Aug 2014 16:20:27 EST Time to Kick It Up a Notch <img src=""> <BR> <BR> I always love the first day of the month. Something about that blank calendar page holds all kinds of possibilities. <BR> <BR> Last month I posted about my weight gain, and my efforts to get back to "happy weight." Happy weight is a place that seems relatively comfortable for my body. Not too hard to maintain, and I feel good about myself and my appearance. The last few years have been really tough at work, ... Fri, 1 Aug 2014 13:08:54 EST Even the Best Laid Plans... <img src=""> <BR> <BR> So yesterday I posted four goals for July, one of which was to get to bed at a decent hour so I would have an easier time exercising in the morning. <BR> <BR> I planned ahead, had everything ready for dinner, had decided on post-work activities, basically everything I thought I needed to make sure my head hit the pillow at a decent hour... Then life got in the way. <em>40</em> <BR> <BR> My sister had a car a... Wed, 2 Jul 2014 09:46:43 EST Fly Like an Eagle... <img src=""> <BR> <BR> The title doesn't really have anything to do with today's blog... the song was just stuck in my head. <em>211</em> <BR> <BR> Well, I've been back on the wagon for about a week now. The scale isn't cooperating yet, but that will come. In the meantime, it's a fresh month, so I need some fresh goals. <BR> <BR> <em>102</em> I need to start getting to bed earlier. An earlier bedtime means I'll be able to dra... Tue, 1 Jul 2014 09:26:59 EST This Feels Like Starting Over... I know it's not REALLY starting over... <BR> <BR> I've lost and kept off 100 pounds for more than six years now. <BR> <BR> That's an accomplishment, and I don't want to spit on it. <BR> <BR> But right now, my clothes are tight. My face is puffy. I've gained some weight back, and I've got to get back to basics. <BR> <BR> What should be a little adjustment - eat more veggies, drink more water, take advantage of the warmer weather and walk every day, start lifting again... feels like a... Mon, 23 Jun 2014 08:37:21 EST On the Mend <img src=""> <BR> <BR> Hello Spark Peeps. It seems like every time I write a blog lately it begins with a "long time, no blog" statement. This time I actually have a valid excuse! <BR> <BR> I've been dealing with some health issues, and had surgery a couple of weeks ago to take care of some things. I've spent the better part of the last three weeks just sleeping, but tomorrow I'm going to try to get back in the swing of things. I'l... Sun, 30 Mar 2014 13:48:15 EST A Blank Book <img src=""> <BR> <BR> We made it! A new year, new opportunities. <BR> <BR> I love new year's day because it always feels so full of possibilities. I'm a resolution/goal person, so I usually have a list of things to start the day with, but this year I haven't felt any really clear needs or desires. I have a very general goal: <BR> <BR> TAKE BETTER CARE OF MYSELF! <BR> <BR> I know that this doesn't fit into any of the types of goal... Wed, 1 Jan 2014 15:41:00 EST Better Late Than Never <img src=""> <BR> <BR> I've had trouble setting goals this month, because I can't really decide in what area of my life to set them in! <BR> <BR> We're doing a wellness challenge at work where each of the next three months we choose an area and set some goals. One month I wanted to do health, one month clutter, and then I can't decide on the third... creativity? faith? Since I haven't picked an area to work on, I haven't chosen th... Mon, 7 Oct 2013 08:33:04 EST It All Ends So Quickly... <img src=""> <BR> Watkins Glenn Waterfall - photo by Steve Perry via 500px <BR> <BR> No particular reason for this photo... Just beautiful. And I thought I'd stick it up here because I am in the last hours of fall... Expecting a foot of snow tonight into tomorrow. A high of 30 degrees. Hot tea and cocoa weather. Followed immediately by the fall leaves turning black and dropping precipitously to the ground. <BR> <BR> <em>39</em> ... Thu, 3 Oct 2013 07:52:48 EST Turning Over a New Leaf <img src=""> <BR> <BR> There's something about fall... <BR> <BR> Even as an adult the start of a new school year seems to hold just as much promise as New Year's Eve. New clothes. New backpack. New pencils and crayons. As the days get shorter and the temperatures begin to slide, it seems a wonderful time to reevaluate things. As the leaves turn, it seems a good opportunity to turn some things around myself. <BR> <BR> I've slipped... Wed, 2 Oct 2013 08:26:52 EST October-Fast <img src=""> <BR> <BR> <em>2</em> Oh my gosh! It's been a long time since I blogged! <BR> <BR> Well, I guess there was a reason I set a daily blog goal for October! (Look at all of my exclamation points!!!) <BR> <BR> I haven't set all of my October goals yet, but I still wanted to check in and say hello. I do have two "projects" I know for sure... <BR> <BR> I'm participating in October-Fast on tumblr. No candy between now and Hal... Tue, 1 Oct 2013 08:25:48 EST August <img src=""> <BR> <BR> Usually at this time, I'd post a blog with my goals for the next month, but this month I don't think so... <BR> <BR> Right now, I think I'll work in smaller chunks. I think I'm just going to set goals for this week. <BR> <BR> So just for the next six days: <BR> <BR> <em>140</em> Eat my freggies. <BR> I got some mixed greens at the market and it's salad time. I also want to try green smoothies again. <BR> ... Mon, 5 Aug 2013 08:36:53 EST So, What Are You Going to Do with Your Month?!? <img src=""> <BR> <BR> I've had a bit of trouble settling on goals for July. I think that's because it's my birthday month, and at this time of year, I really start thinking about the next 12 months instead of the next four weeks. I couldn't just coast, though, so here are a couple of goals: <BR> <BR> <em>318</em> Increase the daily 20 minutes of cardio goal to 30 minutes. <BR> <BR> <em>194</em> Keep aiming for 80 oz. of water... Mon, 8 Jul 2013 13:48:37 EST Things That Make You Go Hmmm... <img src=""> <BR> <BR> Twice a month I go to a weight loss support group. It's run my the hospital where I live. Last week, the topic was staying hydrated during summer months, and during the discussion, I had a bit of an "a-ha" moment. <BR> <BR> Now, I've known forever that thirst can mimmick hunger. What I hadn't really noticed before this discussion though, was that on the days when I don't drink as much, I tend to graze all day.... Tue, 2 Jul 2013 09:06:18 EST Another Month Bites the Dust <img src=""> <BR> <BR> Hello Spark Peeps! <BR> <BR> Just a quick check in this morning... <BR> <BR> My goals for the last couple of weeks of June were to work on consistency by exercising 20 minutes a day and drinking 80 oz. of water a day. <BR> <BR> How did I do? <BR> <BR> <em>194</em> I actually forgot to write it down a couple of days, but from what I did log, I got 80 oz. 9 of 16 days. Most of the other days I did journal w... Mon, 1 Jul 2013 08:33:57 EST Just Breathe... <img src=""> <BR> <BR> You know, when you're doing everything "right" and you're not seeing the results you want, it can be tempting to throw in the towel... or at least grab a candy bar! <BR> <BR> At the beginning of last week I revised my June goals. I really just wanted to focus on consistency for a while. I have a real tendency to go all out - twice a day cardio, carb cleanse, etc. and then putter out and do nothing for a while. ... Mon, 24 Jun 2013 11:10:16 EST ... And a Bucket Full of Crazy OK... You know how I've been telling you for months that my job was completely crazy? And how <BR> <BR> SOMEDAY <BR> <BR> I might be able to tell you what that meant? <BR> <BR> Well, here you go... <BR> <BR> TEA PARTY FAVORITE ACCUSED OF KNIFE WIELDING THREATS: <link><BR>ndy-hill-hostile-workplace_n_3461684.html </link> <BR> <BR> INVESTIGATORS RELEASE BOMBSHELL AUTOPSY OF EDUCATION DEPARTMENT: <link><BR>estiga... Thu, 20 Jun 2013 09:33:06 EST Don't Get Ahead of Yourself Now <img src=""> <BR> <BR> Over the last couple of weeks, I finally got around to watching the final season of The Closer. Since it was the final season of the show, I decided to invest an extra hour in watching the final cast roundtable. In it they discussed a lot of things, one of which was whether or not they thought the show would be a success when they shot the first episode. Kyra Sedgwick answered the question in an interesting way:... Sun, 16 Jun 2013 12:21:10 EST