MRSKATEDUVALL's SparkPeople Blog MRSKATEDUVALL's Blog on SparkPeople, home of free diet plans and a healthy living community I need to change my behavior. <BR> I read an interesting article about putting it all together. Losing weight is more than eating healthy, and exercise, you have to change your fatty behavior. I’ve struggled with consistent weight loss, and am working on losing the same 12 pounds I gained last winter. If I am not constantly vigilant, I can gain 10 pounds. Obviously, I need to change my behavior. Next week, the day of the doctor appointments, I met a new therapist, and the goal is to learn new skills to change my behav... Thu, 18 Sep 2014 13:32:28 EST to answer some really good thoughts and questions. My last blog, my dear friend and accountability partner raised some good questions, and GOD raised some good questions and pointed me in a direction toward answers. <BR> <BR> I cant take a leave of absence. I have a week of shared leave saved, and about three days of other leave. So the most I could take off to straighten things out is 10 days. I am the primary bread winner, the daycare pays the mortgage but I get everything else, and my job supplies health insurance. Until that changes, I ... Thu, 11 Sep 2014 09:48:47 EST The first week of September was hard... It was a hard week. Partly because I ran out of both the pain med, and the fibro med, and the insurance wouldn't refill the script till Saturday. Both Thursday and Friday I gave in and skipped the morning walk, which sets me up for the rest of the day. I ate Fast Food. I did not make my de-cluttering goal. My boss mentioned that I could take disability. Which really pissed me off. I am still able to work, but it's hard. I am still a valued employee, who is doing a thankless job, and doin... Sun, 7 Sep 2014 12:03:22 EST Today is a slow day.... I've had trouble sleeping, rambling thoughts that I just cant corral. Yesterday, I came home early because I ached. Like a tooth ache in my whole body. I made dinner, took pain meds and went to bed. Tossed and turned, sleep in spurts. I had great plans, I was going to wake up at 5, get some house chores done, walk etc. When the alarm went off, I got up to walk. After our 45 minute walk, I called in sick and went back to bed. The thoughts of what I have to do is so overwhelming, in the fac... Wed, 3 Sep 2014 16:04:26 EST How was August, and what to expect in September? Starting weight 312. <BR> Monthly minutes: 745.( below goal) <em>39</em> <BR> goal of 150 minutes a week; 5 out of 6 weeks. <em>46</em> <BR> goal of daily intentional exercise: 16 days out of 31 ( planning on making the next two days). <BR> Eating below my BMR: 21 days out of 31 ( not counting the next two days). <BR> Streaks: not so much. I lost my log in streak on one really bad day. I lost my weekly streak on one really bad week. I haven't made a week of paleo sober. <BR> Ending w... Fri, 29 Aug 2014 23:15:09 EST Sometimes, I should think through my decisions. Week wise, it was ok. Tuesday I thought my planning went really well. Thursday, I had an unexpected trip out of town, and didn't really get a chance to plan for it. Since the current boss is rigid about overtime, I have a 3 hour lunch break in the middle of my 12 hour day. I spent the time at home, until my computer died. Then I went to the pharmacy, and talked to them about drug interaction, thinking that the itchy twitchy semi catatonic state tuesday night was a drug interaction. She r... Fri, 29 Aug 2014 21:44:47 EST 6 in one, half a dozen in the other. Yesterday I put my travel with healthy style in to place. It was a 12 hour day. I started off with a good walk with catlady, and made it to work on time. Catlady and I moved our routine up an hour, so I am not late to work. I traveled, pausing at the rest stop to use the facilities, and stretch. I did my appointments. Mapquest said I drove for 4 hours. I ate my fruit for snack, my salad for lunch, I splurged and bought a starbucks tea and fruit and nuts. Everything counted. I bought a ic... Wed, 27 Aug 2014 21:22:10 EST Round up and away we go... I had a supper long work filled week, with two twelve hour days and trips out of town. While I fell short of my goals; intentional exercise, and paleo sober; I did learn some things to tweak my life. The first lesson was about time management, and it led me to think about boundaries. I've elicited opinions from cherished people, and am percolated my thoughts. <BR> My previous boss, she who shall be called she-devil, downgraded me because i had "open boundaries" with my staff, and a more op... Sun, 24 Aug 2014 11:27:05 EST Up early, full of energy, manic monday? Instead of laying awake in bed for two hours, I thought I would get up and blog my thoughts. I might suffer later in the day, but my Monday schedule is such that I might be able to sleep early. <BR> <em>521</em> My first thoughts centered around my exercise plan. Today, we have a choice of walks. I can shower early, and be ready for work before Catlady gets here, then we can walk to the doctor's office for my blood draw, stopping at starbucks on the way home. the walk shoudl be about ... Mon, 18 Aug 2014 08:24:17 EST Reducing to concerntrate....what should I be doing? Reductions always bother me, I hate stirring and waiting for the liquid to concentrate. Mine enviable turn out to water because I didn't wait properly. I am apply that cooking principle to sparkpeple, and my time here. Waiting patently, I need to make the most of my Sparkpeople time. <BR> 1) Instead of the gazillions teams I am a member of but not very active on, I am going to pare down. I like By the numbers, and the calorie differential challenge. I'll stick with that. The 10 minute ... Sun, 17 Aug 2014 23:18:18 EST begining of the week, and I am still tired from the last one...sigh I am still very tired, and in slight fibro pain. It's from inactivity. While my soul needs me to sit in the chair with the cat and the dog, the body needs me to move. I choose the soul, and today, the body is sore and achy. Today, I am planning for the week, planning for success. Movement will be walking with Cynthia Monday, Wednesday, Thursday, Friday. Tuesday I have a 13 hour work day, and doubt I will get any walk in. Food planning is next. No grocery shopping, as it's the week b... Sun, 17 Aug 2014 14:50:50 EST Docto's report Yesterday was the big trifecta, all specialist in one day. A very long day. It started at 5am, to get ready to drive for two hours, checking in to the first specialist at 7:45. Time to talk to the financial adviser, since it appears I don't have insurance. Talked to the insurance company, handed the phone to the financial advisor, cleared it all up. Went into my appointment. Great blood pressure ( 125/80). Nice lady. Discussed my lab work, I still test positive for the autoimmune disord... Thu, 14 Aug 2014 11:36:13 EST I am bi-polar. Not some random stranger, or an entertainment god but me, your nieghbor. So I want to rant. Robin Williams died. I'm sorry, I will miss his wit and wisdom. My college friend posted on facebook that she doesn't know how to talk about mental illness. I posted that it's the every day grace that helps. It's the checker at safeway that offers to patiently wait while I find my wallet ( I often lose things when manic). It's my boss who donates leave so I can go to the doctor. It's the every day grace and compassion. So I outed myself on facebook. I wonder what people ... Mon, 11 Aug 2014 23:52:52 EST Hooray It's FAIR WEEK. For the first time in a really long time, I have no children participating in the fair. So I don't have to go! I can skip the fair food, the "space burgers", the fried on the stick calorie bomb. I can skip the flies, and hot and dust. This week's plan: <BR> <BR> Monday: protein shake, lunch with Cheryl, coffee cocoa roast pork. Walk with Cynthia, THAI Chi with Steve after scouts. <BR> Tuesday: protein shake, salad with chicken, beef stew. Walk with Cynthia, THAI Chi with Steve and o... Mon, 11 Aug 2014 01:41:07 EST This week, preparing for the doctor appointment. So, this past week is the end of summer for us in Grant county. It was the end of mermaid class in the out door pool. the new high school pool is open the end of August so I have a few weeks of non mermaid time. The end of summer fair is next week, and then it's the pressure to get ready for school. <BR> <BR> It's been a hard summer, full of mania and missed days at work. I'm hoping that the visit to the specialist on 8/13 will help that. <BR> <BR> Checking in on my streak... Streak on... Sun, 10 Aug 2014 14:33:46 EST Streak revised. My accountability partner and I challenged each other to streaking. I choose two items; intentional exercise and paleo food sober. I wanted to exercise at least 10-20 minutes a day through walking and eat within my calories range, with a deficit of -500 calories. I planned for two rest days and one "cheat" meal. <BR> <BR> The first week was hard, and I didn't make any of my goals. I started over. The second first week, I made my intentional exercise goal 5/7 days, with at least 90 minut... Mon, 4 Aug 2014 09:45:26 EST Balance has been restored. At least I think it is balanced. I slept from 9 to 9, woke up and went for the 30 minute walk with Catlady. Paleo food planned all week. Laundry done for the week. Med box done for the week. Making chicken bone broth in crockpot. Have a plan for the week which involves walking with Catlady, water aerobics Mon-thursday, rest day Friday, Saturday. Saturday my husband informs me that we have a family reunion. This year, unlike the one 5 years ago, the party is at a local park, and I sho... Sun, 3 Aug 2014 17:20:49 EST URG.this has got to end... Yesterday, I zoomed awake, and spent the day at the water park on my vacation day. I should have been tired by nightfall. My brain was tired. My skin was tired. However, my legs were restless and the body, oh so manic. I took the required meds. I took the optional use when in pain meds. I ate. I drank alcohol. Which my daughter said was really creepy, to come home at midnight to find me in my bathrobe, guzzling a hard cider and singing nirvana songs. Sleep for a total of three hours. ... Fri, 1 Aug 2014 18:25:45 EST I'll need help to maintain the streak. It's day three of Paleo Sober and intentional exercise. I've hit a bit of a wall. You see yesterday, the mania that was building hit a all time time, and I had to be driven home from work. Weird sign of mania, I couldn't focus on the computer. No way could I drive myself home, so I asked one of my co-workers, one of the few who know I'm bi-polar, to drive me home. Once home, I stared at the ceiling, and zoned. My mind moving so fast, I couldn't catch it. I pride myself on being a very fu... Wed, 30 Jul 2014 23:12:07 EST Streaking for consistency. I am on Day 2 of Paleo sober. It really helped to have snacks ready, lunch packed, dinner in slow cooker. No excuses. I took my 6 m sleepy meds at 6, separate from the dinner meds, and then took the dinner meds after water aerobics class with dinner. Pain was a bit elevated today, and I took 4 pain meds before I could "turn it off." lasted from 10-2, when I popped back up awake. Drifted 2-5, and then got up to Spark, do the dishes etc. Mind is alert, senses are on full alert, thoughts ... Tue, 29 Jul 2014 09:40:53 EST working on my foundations. I dream big. I have a vision. I now what I want to accomplish. I was up, manic, in the middle of the night, when Spark people ran this quote. <BR> <link><BR>translation.asp?id=274 </link> <BR> <BR> I need to work on the foundation, the consistency of daily steps. I made week one of 90 minute exercise, and day 1 of paleo Sober. Mon, 28 Jul 2014 05:49:24 EST weekly plan. streaking,I hope. My accountability partner inspired me to a fun way to document the streak-bright colored sticky notes. I bought a very large bright blue background, and some bright pushpins. I bought lots of brightly colored sticky post its, to track each day of the streak, and a bigger ( 5x7) green post it to track the week. Starting today, I will write a streak post it. Each Saturday, I will wrap up the week. <BR> <BR> So today is day one... I should have started last week, but really struggled with... Sun, 27 Jul 2014 20:10:29 EST week wrap up, The mania ended with a drop, and I spent thursday hobbling in fibro pain. the week ended with a trip to college for Princess, and a day of fibro pain. <BR> <BR> Streak # 1 daily walking 5 days a week. I missed three days, Sunday, Thursday and Saturday. But the days that I walked were well over 5,000. If this continues, I will change my goal to 10,000. <BR> <BR> Streak #2/ Paleo Sober. I struggled. I have yet to eat a day paleo sober. I struggle with nighttime eating, and keeping it in... Sat, 26 Jul 2014 22:21:41 EST 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