MRSKATEDUVALL's SparkPeople Blog MRSKATEDUVALL's Blog on SparkPeople, home of free diet plans and a healthy living community Manic Tuesday....a continuation of manic monday. So I am on the crest of the manic wave. I've upped the geodon to 100, and switched cymbalta to am, instead of PM. but I am still slightly manic... it's the nice productive side of mania.. I woke up early, and did the dishes. Now I's sparking before the on slot of the day. And what A day it will be... I am driving in the recent fire zone, to check on my friend, and bring her bottled water, and to see my kiddos for developmental assessments. It will be a long day, full of 6 hours of trav... Tue, 22 Jul 2014 09:59:40 EST Confluence... maybe I'll get to blog this time. Confluence, the act of merging, of coming together. I am at the confluence of two powerful thoughts. First, there is sparkguys blog and excitement of a spark streak, over 96 days old. At least 10 fitness minutes a day. I want to join that bandwagon, it looks so fun!. So I look at my streak page. Kinda despiring. I'll get close to making a record,then I'll crash ,fall away, step back. This time, I decided I would go forth. I'm choosing walking because the fibro guru said walking is the best... Mon, 21 Jul 2014 21:59:37 EST I've tried three times... to blog today. But the computer keeps eating it. I wanted to write about my resurrance of a spark streak, how I was going tostart walking for 10 a day, but got side tracked.. and came back to a blank screen. Started over, all about my weekly goals ( eat paleo each day with no cheating, and walk at least ten minutes) when I got side tracked again..This time, it was about the north central Washington's wildfires. The devastation has been too close to home, my friend Marybeth's home was aff... Sun, 20 Jul 2014 17:50:11 EST Crazy Bag Lady, I am.... Here it is, the dreaded thursday. traditionally, this is the day I go off track. It's a combination of factors- it's four days into the work week, and I have lost that spark of rest from the weekend, I usually have a wicked push of work to get my weekly to-do list accomplished, I've eaten most of the fresh produce, and I'm too tired to cook anything. So. the game plan to not fall off the wagon. <BR> 1) I woke up a little early, to avoid the rush stressed feeling of being late for work. <BR... Thu, 17 Jul 2014 10:52:53 EST even when the report and forecast is bleak... I should blog. Not just when I have recommitted to the program, or when I'm laying out my goals, but I should blog when I fall down, fall off program,misstep. Because that's my pattern. Blog about the plan, re-commit (how may times since 2011?) weigh and start over...then a day goes by, I hit an obstacle, and I fall off. This week the obstacle was Thursday. Thursday seem to be the hardest day of the week. I'm running out of steam for the week, usually out of fresh fruit for the week, a... Sun, 13 Jul 2014 09:26:42 EST Triumphantly Sunburnt... Camping by the beach has it's pros and cons. Pro, seating on the beach, at sunset, watching the waves and feeling the awesomeness of God's power. Pro-gathering round the campfire,watching the cousins play. Con- getting sunburnt, getting bug bites and a cracked heal the second day so I didn't hike much. We didn't have room for the bikes, so no biking for me. My men decided to stay past the 4th, to experience the war zone that is 4th of July on the Longest Beach in the World. I came home, ... Sat, 5 Jul 2014 20:12:07 EST Off to camping....paleo style? Today starts my summer vacation, and the annual family reunion camping trip to the beach. We camp at Cape Disappointment, which is by the Pacific Ocean, and the mouth of the Columbia River. It's 5 days of beach, cook outs, hiking and no computer. I'll see you Sparkers on Independence Day. Sat, 28 Jun 2014 09:36:28 EST I'm back... My computer died. My cars ( both of them) died. I plunged into gloom, stating I would re-commit to paleo when the specialist recommended it. I saw the specialist. He diagnosed me with fibromayalgia, but declined to treat me because he hasn't familiar with my bi-polar med and didn't want a med interaction. he sent me to another specialist, this one a psych. He changed my depression med, to a broader range of intervention ( two neurotransmitters, instead of just serotonin) and sent me to... Sat, 21 Jun 2014 13:41:33 EST I have lost track of days... I have been consumed with survival. I haven't sparked, haven't blogged, haven't walked, haven't paleo, just surviving. Today, I woke up early, with resolve. resolve to grab the opportunity. I took my thyroid med, did a load of dishes, did a load of laundry, and am sparking before Cynthia comes for the morning walk. <BR> In my doom and gloom, I missed to educational opportunities to learn more paleo. One on thyroid issues, and the second on diabetes. I just didn't have the time, or energy. ... Mon, 19 May 2014 09:52:23 EST Day 4, opportunity blog. I am very tired, and find myself functioning, not thriving. Playing phone tag with my doc to make sure the referral to the specialist went through, to talk about new ( not sleeping, hemroids) symptoms. Not seeing much opportunity for health here, but did take my meds with my probiotic juice drink, and ate paleo for lunch. I have to work this evening, so dinner will be interesting. Wed, 14 May 2014 15:59:33 EST day 1- opportunity blog long day, too tired to blog... going to bed, within calorie range, carb range and many steps. tomorrow is another day to find the opportunity to find health. Mon, 12 May 2014 23:12:03 EST Day 1 blog- a new perspective. Today, I 've been inspired by two SPARKers. One, a faithful spark friend, who reads my blogs, and the other, a sparker who I haven't met online yet. <BR> First, Babysox commented that I set really high expectations, and then beat myself up when I fall short. Very true and insightful. I have a list of 25 things, that I think I should do each day. I rarely get them all done, and then I feel bad about it. So I tried yesterday, to do all of them.. except that the list is a Monday- through Fri... Sun, 11 May 2014 13:50:44 EST Saturday Confession. It's been more than a week since my last blog, and what a week it has been. <BR> 1) my van died. husband says we cant resurrect it ( it's 15years old), and we don't have enough money to replace it. so I am driving the van I bought for the big boy( who is suppose to get his license next week), it took a day or so to get it back from my husband's assistant, who borrowed it... Not having a car does BAD things to my mental health. I was a puddle in the chair on thursday. <BR> 2) I got my test r... Sat, 10 May 2014 17:14:32 EST May goals. It's a new month, and a chance to continue working on my goals. <BR> 1) Eat Paleo, 100% of the time. I was talking to my hair dresser, who does Atkins, and he was listing off all these items that I cant eat on paleo. Apparently, I have not been very good about the whole thing. SO... no hotdogs, rotisserie chicken, sneaky cookies. Ferminated at each meal. Watch the carbs. keep within the calorie count. <BR> <BR> 2) walking trifecta...morning, noon, night. 10,000 steps a day, at least 2 mil... Thu, 1 May 2014 11:09:00 EST the cleaning continues. I took two days off work. I love my boss, so very supportive. I made a 27 items to do list. Being home helps me focus on Paleo, with no temptation to call my name at 3 pm. 27 days to memorial day. Another count down I could start would be how many days till the Princess graduates. Working on her graduation presents, which involve pictures, and money. Planning her graduation BBQ. My mantra today is that stress is a motivator, and it will all go away in a few days... Tue, 29 Apr 2014 17:05:11 EST Wicked Mercy.... I reconnected with my dad. After 2 1/2 years of silence, I called and sucked it up. I called, and asked my step-mom, and dad to attend Jacob's confirmation. He said yes, he thinks so. Which sent me into a absolute panic. Housecleaning is not my priority, on a given day, and my house reflects that. Not the standards I grew up with. I feel like the 12 who feared grounding if I didn't get my room clean. But I have much more than a room. I have a 5 bedroom three bath hovel to clean, a yard to g... Sun, 27 Apr 2014 19:42:05 EST My Hearts aflame. Isn't that a song, or a theme from adolescent? One of the test that Dr. Irene ran, and will find out the results on Wednesday, is for inflammation. So gathering intervention ideas from my friend Ramona, and the wisdom of my paleo peers, I have come up with a list of things I can do ( or already do) to lower my chronic inflammation. <BR> 1) supplements which include zinc, vit d, fish oil and omega 3, probiotics, turmeric, castor oil, anti-oxidents, vinegar, salt water. <BR> 2) Paleo, that ... Sat, 26 Apr 2014 15:28:42 EST I'm HOME So I survived the work conference. It was bloody expensive. I, framing paleo as allergies, packed my own food. My supervisor stated that the unit would be going out to eat for dinners, breakfasts as a group. Working lunches. No refrigerator in the room. So my paleo food went bad, and my credit card bill went through the roof. It was interesting eating out and managing paleo. Because I had told them my new strategy ( allergies) I felt compelled to eat according to plan. and I did ok. St... Sat, 26 Apr 2014 13:31:48 EST weekly round up, bleeh, I'm tired I worked an 80 hour week in 5 days. I'm tired. I have one day off to do laundry, plan menus, batch cook, and then will work another 60 hours in 6 days. I'm tired. <BR> <BR> In the midst of a workathon, where I travel 400 miles, saw 5 kids and completed 11 comprehensive health and education reports, it was also Holy Week, and senior project completion week. Busy. I'm tired. My garden looks like it's dying. transplanting didn't go well. My house is a wreck, no one does anything when I am not... Sat, 19 Apr 2014 15:17:26 EST saturday bliss.... I slept in. I ate paleo sausage, sauerkraut. I finished my book. I planted my herb garden, finished planning the peppers, the tomatoes. I've sparked. It's been a great day. I planned my week, both the shopping list, the menu's, the exerciser in the planner. i cooked my weekly chicken breast, made my paleo kitchen, mayonnaise. I need to do laundry, but am basically ready for another week. <BR> <BR> my goals for the month are the same for march. Stay within my calorie range, lower my ca... Sat, 12 Apr 2014 17:32:05 EST my last day of spring break, prom dress shopping. Yesterday was a great day. 11,000 steps in, paleo success food wise. I did have a bout of IBS, and a small banking mishap, but my trusty friend rescued me and it was all good. I'm not so excited about today. PROM DRESS SHOPPING WITH THE PRINCESS. <BR> I love my daughter, I really do, and I am excited to see her grow up into a beautiful young women. But I hate shopping. Maybe it's body shame memories of never finding anything in my size. Hannah wont have that problem. She is 5'11", wit... Fri, 11 Apr 2014 12:47:26 EST day 3 of spring break, gardening success Today was an errand, to do day. We started off with taxi service to track practice, and then Bailey had his MRI for his headaches. It took awhile. Came home, and Bailey and I took a nap. I slept for 4 hours. Woke up long enough to rally the troops to put in the garden. We planted zucchini, eggplant, parsnips. we need black plastic and tires to plant the pumpkin, squash, and other mound hill planting. I need more potty soil, and tomato plants. Tomorrow, I go to the nursery in Wenatchee,... Wed, 9 Apr 2014 21:26:59 EST House Mouse today is day 2 of my spring break. I have farmed the children off for various employment. Princess is at the daycare, Middle is at the seed farm, and baby is off at grandma doing yard work. I am being a house mouse. Dishes, laundry, beef broth, paleo condiments and dinner for faith group. A nice quiet day. I did walk this morning, but felt creeky and sore. Now I'm catching up on Spark. Tue, 8 Apr 2014 14:29:02 EST Ancient lake day hike. I really want to be a hiker. I have hiking boots, a backpack, a water bladder, a first aid kit and a swiss army knife. I made paleo trail mix, and packed a paleo lunch. Thus prepared, I set off with my trusty friend and comrade. I had hiked this trail before, with my husband and his boy scouts. I really wanted to prove that I could be a hiker. We took a picture at the trail head, but my camera battery died. I tried with the cell phone. We hiked, after about 10 minutes on the trail path,... Mon, 7 Apr 2014 21:56:07 EST SPARKANIVERSARY, year two. This weekend marks my second year on Spark. September, 2011 marks when I decided to finally do something about my diabetes, my weight, my migraines, my mental health and my IBS. I lost some weight, and went on insulin therapy. I discovered SPARK, and was able to discontinue insulin. <BR> * DIABETES.. My first year I brought my A1C from 14- to 6.9. The second year, my current A1C was 5. My plan is to continue to bring it down, discontinue the orals meds. A goal is to test more frequentl... Sat, 29 Mar 2014 17:53:22 EST what's going on with me update. I have been quiet lately, there has been an unusual amount of stress. I am from Oso, Washington, my family's farm is on the Oso loop road, on the north fork of the Stillaguamish river. Last Saturday, the mountain gave way, creating a horrific mudslide, blocking the river and the only road into town. here is a link. <BR> <BR> <BR> <link><BR>014/03/28/oso-landslide-seismic-record<BR>s-two-slides-no-warning/7019249/ </link> <BR> <BR> The devastation... Sat, 29 Mar 2014 16:58:51 EST My personal code, paleo and all. My take care of myself last week, was to spend the insurance bonus money that I get for tracking healthy activities on their website on a new paleo book. It's the Your Personal Paleo code, and I read it in one setting. I started paleo February 1, 2014. The book recommends that you go strict paleo for 30 days, and then slowly add the gray foods back into your life, if you don't react. I am working on the strict paleo part. I am now working on condiments. Today, I made paleo mayonnaise, and ... Sat, 15 Mar 2014 17:13:38 EST I need help. I am feeling hollow, and my usual response to this feeling is to eat. Trying not to do that. I am feeling left out at work, they planned a go away and drink and I wasn't invited. they ordered lunch for the office, and I was not included. I'm trying to recruit people for a Spark people team from my work building. Not sure I will be able to be free with my feelings if people from work are sparking. I am feeling alone and isolated. I really wish that my family would join me for Paleo. I miss... Wed, 12 Mar 2014 15:08:18 EST Repeantence, Paleo style Yesterday was my day of indulgence. I had bread at every meal. I had a peanut butter and jelly sandwich. I drank copious amounts of ice tea. All so I could contemplate my less than healthy choices this morning at Mass. I love Ash Wednesday. It's humbling, and connecting. I love Lent. My dad and brother's family are Orthodox, and have a much more prescribed view of a Lenten fast, with no animal or luxury items like lobster and shrimp. For me, I am going paleo. Fasting today. Fish on Fr... Wed, 5 Mar 2014 15:43:03 EST My march goals. <em>11</em> WEIGHT. Tomorrow, at the weigh-in, I will see if my sneak a peek weight from last week is real. My goal is to lose a pound a week, so 5 pounds for march. <BR> <em>386</em> My fitness goals for March. I am working on burning 200 or more calories a day for a SPAT challenge. I am working on a streak of 10 minutes of something physical each day for a #Streak into Spring challege. Both of those should work well together. As soon as the weather cooperates, I will be walking to... Sun, 2 Mar 2014 18:20:14 EST I had to jump off the bike and blog this! I was riding the stationary bike, reading Made to Crave. I was multitasking, trying to slip in 200 calories towards the march spat challenge, and finish my bible study before the new one starts tomorrow. As I was reading, I kept saying Yes, that's right! and I would have underlined it but I'm cycling. So now, I'm writing down the highlights of what hit me square. <BR> * Eating in secret counts. Nothing should be hidden. If I wouldn't eat it now that I've declared myself Paleo, better not sne... Sat, 1 Mar 2014 18:44:50 EST Made to crave, healing the emotional emptiness, chapter 14 Chapter 14 was about identifying the empty, the lack that leads to emotional eating. Once identified, the trick is to turn that over to God. <BR> <BR> My lack is nurture. I grew up with a working mom, who went back to school to be a nurse. She was great at taking care of her patients, but I felt like I was left to take care of myself. and I used food to feel better. I felt like I needed to be sick to get attention, or to be nurtured. When I had my tonsils out, ice cream was the cure. No... Thu, 27 Feb 2014 23:23:35 EST Made to crave is making me think... chapter 9 etc. I had a reading marathon last night. I sat down to read chapter 9, and read up to chapter 14. at some point, I stopped taking notes, and just sat in the moment. Chapter 9 is about the importance of exercise... not in the physical, get your cardio on aspect but in the doing what God wants us to do, taking care of God's temple. So this morning, even though I was groggy and sleeping and could have stayed in bed, I elliptical with catlady. Catlady is my friend who processing everything with m... Mon, 24 Feb 2014 11:41:48 EST My diet in to go lower carbs? So it's been 23 days since I "went Paleo". No grains. Limited Dairy. Limited process sugars. I am working my way to NO grains, limited Dairy, NO processed sugar, No caffeine. the goal is healthy fasting blood sugar ( 90-100 is goal, currently 130) No meds (except for my bipolar, mental health meds), healthy blood pressure and NO IBS issues. I am on my way... <BR> <BR> I can say with assurance, it was a week with no grains. but my carb range crept up. My goal is 75 a day. The past few d... Sun, 23 Feb 2014 15:26:29 EST When the scale still doesn't budge, chapter8 of MTC Making peace with your body. Accepting and loving yourself, as you are. Defining success, not by the scale, but by the obedience to healthy living. Chapter 8 hit home for me, and my friend and workout partner, Catlady. We were talking about our body shape. Both of us are built like boys. No but, but we carry the wieght in our stomach. Both of us can grab an inch( or more, in my case) and say this has to go. Both of us can compare ourselves to a sister. her sister carries the weight in her ... Thu, 20 Feb 2014 11:41:45 EST MTC, chapter 7- it's not a scale thing. My last blog entry ( just this morning) was to report that the weight hasn't magically slide from my body, now I that I am committed to Paleo ( 19 days, no grains,). Blood sugars are improving, but I haven't lost anything. Enter chapter 7. It's not a scale thing. Getting healthy isn't reflected in a number. To quote the book" getting healthy is not just about having faith, goodness and knowledge. we have to add to that foundation by choosing self control..." I need to walk the walk, taking... Wed, 19 Feb 2014 22:56:16 EST It's a spiritual thing...Chapter 6, MTC I'm reading chapter 6 of made to crave. This chapter is about the cost of denying oneself. it's a spiritual thing. I want to live as God intended, and that is not binging on sugar and carbs. It's not that food is a sin, but that there are some foods that are not beneficial, and set me up to eat more of them, feel bad, eat more and the cycle continues. So, no processed foods. No grains. No dairy. It's paleo, but it's not a diet thing, at least not all of it. I need to learn self contro... Wed, 19 Feb 2014 12:33:05 EST More thoughts from my reading; made to crave and the practical paleo. Made to Crave chapter 5 ties in nicely to Paleo. I was made for more. I was made to be healthy. I was made to be filled in joy, healthy balanced whole. The daily prayer from the book, really hit home and I wanted to record it here. "Dear God, I recognize I am made for more than the vicious cycle of being ruled by food. I need to eat to live, not live to eat. So I keep asking for Your wisdom to know what to eat and Your indwelling presence to walk away from the things that are not benefi... Sat, 15 Feb 2014 14:37:22 EST I am a COSTCO hunter and gatherer and Craving Paleo friends, made to crave chapters 4. So, I rarely have time to blog during the work week. This week was no exception. Monday, found me on the road to Spokane for a unit meeting. i was in charge of treats,and brought meat, veggie tray and fresh strawberries. I ate my crouton free Casar salad in front of the unit, as it was lunch time and they wouldn't stop talking. Tuesday found me in doing the desk day routine, with steps, push ups and squats each hour. Wednesday was the highlight of my day. I journeyed to Wenatchee for wor... Thu, 13 Feb 2014 11:36:19 EST craving the Paleo life. Day 7. NO grains. NO sugars, NO processed foods. All systems are working well. I needed to adjust my fat content, and raise my carb level to 75 to keep IBS in check. <BR> <BR> It was a snow day today, so I worked for a few hours, and then came home at lunch time. I dispersed my children, and have the house to myself and the dogs. Tomorrow, Jacob wrestles for districts. He is favoring his knee, so we'll see how he does. It means a day away from the house, with outside eating. I can do... Fri, 7 Feb 2014 19:42:01 EST Is it Paleo, stress or just me? Paleo day 6 and made to crave #1 Today finds me home, after a especially messy experience of IBS at work. Several showers later, with two loads of laundry, I am feeling better. I lurked online for why? and found a website by a paleo Nutritionist. I'm thinking, it's the lack of galbladder. Not used to so much fat. Need to ease into it. Sugars were 171 this morning, so I can't say good but getting better. I feel fine, just need to stay close to the bathroom. I've spent the day catching up on the computer, doing the dis... Thu, 6 Feb 2014 18:10:55 EST At the end of day 5 of my paleo adventure. I, withthe help of my spark freinds, have figureed out my ratio. I can 50 grams of carbs a day. That's roughly 6-7 servings. Today, that was fruit for breakfast and a ginormous salad for lunch. U did the paperwork routine, where I set the timer, and at every hour, I walk around the office, use the bathroom, do 10 wall pushups and 10 squats, refill my water. It's not alot of activity, considering I am setting at the desk all day but it adds up. Blood sugars have been stable. All other syste... Wed, 5 Feb 2014 20:43:16 EST 2/4/14, day 4 of the paleo adventure. Yesterday, i was searching for my new ranges. I found the formula,now I need to do the math. I suck at math ( being a social worker, never really do math in life) and need help. the recommended breakdown is 75%/10%/15% . FAT, protein, carb. My calorie limit is 1,900. How many calories in fat is 75% of 1,900? my friend tells me it's easy. so that's 1400 calories in good for you fat. 190 calories in protein, and 285 calories in carbs. if there are 6 calories per gram of carb, that's 47 ca... Tue, 4 Feb 2014 11:27:35 EST Day 3 of the Paleo adventure. My fasting blood sugar was 154 this morning and the scale said it was 5 pounds down since last Monday. That's the good news. The bad news is Im going though carb withdrawal. I need to continue to wrap my head around Paleo. It's against conventional wisdom, and that bugs me. On one of the blogs, the poster asked, Is what your doing working for you? and I can honestly say, that after 46 years of the SAD diet, interspersed with hippy love vegetarianism and the past two years of Spark, NO ... Mon, 3 Feb 2014 23:15:09 EST Paleo day 2, Gotcha Day and Superbowl Sunday. My fasting blood sugar was below 200!. only by 6 points, but 194 is better than 210. My calorie level was below range, but I couldn't think of anything else to eat that was paleo and I just went to bed so I didn't eat a sandwich ( bread=no, peanut butter=no, jam with artificial sugar=bad). I need to go to the store and purchase some full fat, plain yogurt. today, I am set with eggs and vegetables, chicken and salad with fresh veggetables for lunch and tillapia Veracruz for dinner. I ne... Sun, 2 Feb 2014 14:51:10 EST Paleo for February. It's been a week or so since I blogged. I have had really high blood sugar, and am searching for the reasons why. I haven't cheated in diet, I have had exercise most days, I have taken my meds and still, the fasting range was been in the 200's. Something is not working. So I have been reading my spark, and ran across the Paleo lifestyle as a potential cure for diabetes ( thanks to Russel for the thought). I don't think of diabetes as something that can be cured. I have done damage to my bo... Sat, 1 Feb 2014 15:17:13 EST SMART? GOALS / Blog format stolen from a sparker, Tema. <BR> <BR> S.M.A.R.T <BR> <BR> S-Specific <BR> M-Measurable <BR> A-Attainable <BR> R-Realistic/Relevant <BR> T-Timely-Time-Bound <BR> <BR> Make Your Goals SPECIFIC <BR> <BR> your goal is specific if it answers these questions: WHO, WHAT, WHEN, HOW <BR> <BR> WHO: Who will be involved in helping me reach my goal? Me, , Cynthia, my family, Work friends. <BR> <BR> WHAT: What exact goal do I want to accomplish? I will lose 1.5 lbs per week. <BR> ... Mon, 20 Jan 2014 21:05:54 EST today's to do list.... Once I get to work, I tend to forget what I have to get done for the house, so I thought I would make a to do list before I left for work. <BR> 1) Mail the christmas presents to daniel, joel. <BR> 2) replace Kelsy's christmas present, mail to kelsey. <BR> <BR> I know, really bad aunt but at least they'll get it by valentines day. <BR> <BR> 3) pharmacy for hannah <BR> 4) store for milk, cream cheese, tortilla, cheese. <BR> 5) Walmart for senior pictures. Mon, 6 Jan 2014 11:21:50 EST It's the day of Ephiny. time to clean. So, today's to do list is to continue the laundry from yesterday, clean off the table, counter, continue the dishes and cleaning the kitchen. I want Steve to take down decorations, and Jacob to mop the floors, and then I want the two of them to set up the home gym. At this point, lunch time, they have taken the couch to the friends, moved the bike in.. soon to finish. As I check off each item off the to do list, I drink some water. Which makes me use the restrooms, and I take a drink whe... Sun, 5 Jan 2014 17:32:45 EST The first Saturday of the year. Finds me taking one son to wrestling, early. Since I am up, I have a day of chores planned. Sat, 4 Jan 2014 12:55:47 EST