MRSKATEDUVALL's SparkPeople Blog MRSKATEDUVALL's Blog on SparkPeople, home of free diet plans and a healthy living community I've been sparked. So, I have been hiding. I haven't been doing well; battling various ailments, sadness, fibro, stress. I haven't been much of a presence of Spark. I lost my SPAT so couldn't track steps, and then I stopped tracking. I did however log in every day, and drink my water. I woke early, actually able to breath, and weighed myself, tracked that. then I was just browsing the site. a featured blog hit me. <link><BR>urnal_individual.asp?blog_id=5929767 </link> ... Thu, 21 May 2015 09:16:42 EST Horray Horray for the 8th of May, it's outside..... <em>18</em> If you are a WSU cougar, or are from Eastern Washington State, you might be able to finish that statement. I did not commemorate this special day in the traditional way, I worked. <BR> <em>46</em> I am finding it hard to bounce back to my routine. I am just sad. I feel like I am at the bottom of the well, and I can see the light, but I can't climb the walls. So, I am taking a page from from 100 days of weight loss , Just do something. JUst do something, anything that ge... Sat, 9 May 2015 20:24:28 EST May goals, and the plan to get there. As always, I want to lose weight. May has 4 Mondays, so that is four opportunities to lose weight, a pound each week is the slow plan. Staying in calorie range is the goal. 1, 600-2,000. <BR> Starting weight, May 1 is 290. <BR> May 4- 287 <BR> <BR> Plan to get there: <BR> Monday: Shakes for breakfast with salad and protein for lunch. Shake for dinner. <BR> Tuesday: shakes for breakfast, lunch, Paleo is for dinner. <BR> Wednesday:Shakes for breakfast with salad and protein for lunch. ... Tue, 5 May 2015 18:05:42 EST In honor.... Dear Sparkers. It’s been more than a week, and I have much to report. In the past week, I buried a co-worker. My grief and loss is complicated, as my relationship with this person was complicated. I wish my relations were simple, that I am kind to people, that I treat them with respect. To honor what this person was, I need to focus on my health. She fought an autoimmune disease for 10 years. She made lifestyle changes in her fight. I need to do the same. To honor her, I need to be ... Tue, 5 May 2015 17:45:15 EST April 26 to May 1 My plan for the week <BR> Monday: up early, to spark. shake, walk to work, walk at lunch time, salad for lunch, snack, Soup, Bootcamp, Shake. <BR> Tuesday: up early, crock pot, shake, drive to work, Print journal, drive to Spokane, appointment, Unit meeting, shake for lunch, walk, pork roast in crock pot. Spark at night. <BR> Wednesday, Repeat of Monday. <BR> Thursday: Spark, crock pot, shake, walk to work, snack, walk at lunch time, shake, snack, walk home, 5:30 yoga, corn beef in croc... Sun, 26 Apr 2015 23:49:56 EST It's the last week of April. Highlights of the week <BR> <em>46</em> finding out that the little rat dog and rolly polly cat are great mouse hunters. Not so joyous as they bring their catch to bed with me. I screamed, hysterical. Apparently they are migrating from the garage. <BR> <em>361</em> We have resumed walking. the big 12 K bloomsday weekend is coming up. I have earned 700 fitness minutes so far for April. However, I didn't make it to bootcamp. AT ALL. I have felt sore, with some fibro days throw... Sun, 26 Apr 2015 14:22:33 EST there is one week left of April, and how are the goals? So I lost a week this month, and am behind in fitness minutes. I added a new cardio to the regime, Sunday mowing the lawn. It took my 71 minutes, and earned me 600 calories burnt. It was kind of Zen, step push step push round the corner, steps, push. My thoughts were goal oriented, until the little rat dog decided to run out the garden gate and go trooping through the neighbor's lilac bushes. Then my thoughts were panic, abandonment, panic. My baby trespassed in the neighbor's backyards unt... Sun, 19 Apr 2015 19:00:00 EST there is one week left of April, and how are the goals? So I lost a week this month, and am behind in fitness minutes. I added a new cardio to the regime, Sunday mowing the lawn. It took my 71 minutes, and earned me 600 calories burnt. It was kind of Zen, step push step push round the corner, steps, push. My thoughts were goal oriented, until the little rat dog decided to run out the garden gate and go trooping through the neighbor's lilac bushes. Then my thoughts were panic, abandonment, panic. My baby trespassed in the neighbor's backyards unt... Sun, 19 Apr 2015 18:59:18 EST The end of the week finds me so very tired. I had a fibro day yesterday, so I didn't go for the morning walk, and the lunch time walk was much shorted than normal. I didn't go to boot camp. Today, finds me tired, but awake. I have to work today. My workload is such that even if I have the sick leave to take, I can't really be away. I took two days this week for doctors appointments, and am very behind. So my supervisor cancelled one day of leave, and I am just going to work today to get caught up. I have done ok with food this week.... Sat, 18 Apr 2015 09:44:09 EST Convergence; day 23 of 100 dwl with applying therapy. I had a big day yesterday. I had therapy in Spokane, so that's a two hour road trip. I started my day with a lesson from 100dwl, to savor a chocolate.. I purchased a Dove promise. First happy thing was the promise telling me I was gorgeous. This matched the Spark coach reminder and task to love my body now, rolls and gray hairs and wrinkles. Then I savored the chocolate. I made it last as long as I could, melting in my mouth. I loved the rich chocolate flavor. But I confess, one chocol... Tue, 14 Apr 2015 19:38:42 EST Spark coach tasks I know I've had a good workout when I am muscle sore, my SPAT lights up and I've hit 90 plus minutes for the day. Tue, 14 Apr 2015 14:03:43 EST Spark coach tasks I know I've had a good workout when I am muscle sore, my SPAT lights up and I've hit 90 plus minutes for the day. Tue, 14 Apr 2015 14:03:43 EST Today in Sparkland 115 for logging in, day 22 for 100 dwl. So two important days past by.. my 100 days of "re-framing since new years" was Friday, April 10. My three year "Sparkverser" was March 31. today is my 115th day of logging in, and day 22 of the 100 days of weight loss journal. Two things converged for me today; Spark coach was about self motivating,and suggested that I print out motivating quotes. Healthy Habit was about creating a vision board. Because I think in words, rather than pictures. I re-wrote my goal paragraph. <BR> My ove... Sun, 12 Apr 2015 14:29:31 EST How did I lose a week? I’ve been away. For A week. My last blog was full of optimism. then the holiday came, and a really beastly week at work, and my work out motivator, head cheerleader went on vacation. <BR> <em>234</em> A perfect storm. <BR> Today’s mantra- just because your consistency has been slipping doesn't mean it's time to throw in the towel! Get back to basics today by tracking your food and fitness minutes. Little steps can add up to something amazing! So, I have tracked my food, have a plan... Sat, 11 Apr 2015 16:17:54 EST March wrap up, April Goals and Saturday To-do's. <em>192</em> The end of march found me with PMS. How is it that I can go to bed, and wake up 10 pounds heavier? I hate PMS and period weight gain. And then I gave in to the cramps, the malaise, and ate comfort food, took a 4 hour nap. the end of march wrap up: Weight, 284. Fitness minutes for the month: 1,173. Of the five weeks, I was over 300 minutes on three of them. For calories, I was under my BMR 18 days. goals that I am still working on: Preparing for Bloomsday, Biggest loser. <B... Sat, 4 Apr 2015 12:38:38 EST My house is cranky but spark makes me happy. My house is cranky. <em>46</em> partly because there is conflicting priorities. My husband is cranky because he has work to-dos, <em>46</em> which he swears have to get done. I think one of these is the taxes, which he procrastinated at. BUT there is also house priorities. The dryer is dying, and I need him to fix it. He wants to clean his garage. I want him to help with the house. So I ask him to do something, he in turn asks the boys. I now skip asking, and go straight to the boy... Sun, 29 Mar 2015 15:46:54 EST Northup Canyon Pictures THe camera didn't work during the hike, so I can before and after pictures. the first picture is from dry Fall Canyon, a vistor center with a potty spot about 45 minutes before the hike. <img src=""> <BR> <BR> then we hiked.... <img src="">. this is the after picture. <img src=""> <BR> <BR> And then the SPAT reached 10,000. <i... Sun, 29 Mar 2015 13:46:20 EST My new theme song. I heard the tom petty version on the radio, and thought the words just fit. Then I found a version by one of my favorite grunge guys. <BR> <BR> <link><BR>cr_UcB8 </link> <BR> <BR> enjoy. Sat, 28 Mar 2015 21:27:52 EST WooHOO! 100 days. I have logged in, tracked my food and exercise for 100 days. WOOHOO for me!. <em>244</em> to celebrate this accomplishment, Catlady and I are going to Hike Northup canyon. I'll post pics tomorrow. It wasn't planned as a celebratory thing, it was planned as a way to practice for Bloomsday, and get some hill action in. <em>361</em> BUT it's a nice coincidence. <BR> Life continues. I have met my calorie differential every day except yesterday. Yesterday, I gave in to tired, emotion... Sat, 28 Mar 2015 10:31:34 EST Five words or less I am very tired. My for words as directed by spark coach about how I feel today. Thu, 26 Mar 2015 21:24:05 EST Do it anyway, I did it. day 3 of 100 Good morning Spark friends. today finds me very tired but I got up to spark anyway. That was one of my lessons from sparkland yesterday. Just do it anyway. <BR> <em>252</em> SPARK COACH asked me about my bucket list; what's on it and what can I do today to capture it? It's all about exotic hiking. Pacific trail, Appalachian trail, grand canyon. To capture this theme this week, I will plan a hike for Saturday. I passed a trail head on my travels yesterday that would be fun to hike again. ... Wed, 25 Mar 2015 13:40:42 EST Welcoming the Spring Rain. Hello Sparkers. here is how it's shaping up in my Sparkworld. <BR> <em>252</em> SPARK COACH today was about motivation and it addressed an underlying fear. I had two good days, and have all intentions and purposes planned to have a third, making it a streak. My fear- tha tmy motivation and drive wont last. I have such a big long term goal ( to lose 134 lbs by 12/11/2017 when I turn 50) that I often lose a sight. 142 weeks, to lose 1 lb a week, is a long time. So I have short term goals... Tue, 24 Mar 2015 08:49:36 EST Three good things. For a while now, I have been journaling about three good things that have happened or that I am grateful about for that day. Today, spark coach directed me to blog my three good things. 1) my daughter. She is home for spring break. 2) catlady and our Daily walks. 3) my boss. She has been really supportive this week. Mon, 23 Mar 2015 19:11:24 EST Three good things. For a while now, I have been journaling about three good things that have happened or that I am grateful about for that day. Today, spark coach directed me to blog my three good things. 1) my daughter. She is home for spring break. 2) catlady and our Daily walks. 3) my boss. She has been really supportive this week. Mon, 23 Mar 2015 19:11:24 EST I hate the scale, and other tidbets. <em>46</em> Because I had a spectacularly healthy day yesterday, I expected the scale to move. It did, but in the wrong direction.! LOL. Looking over my food log, I think it was the trail mix I discovered hidden in a cupboard. I tried to measure it out, but went back for seconds. <BR> <em>252</em> I am up early to Spark, do self care, start the day. I have had my morning juice and meds, did my med box for theweek, and have been sparking. I am waiting for the children to wake before I ... Sun, 22 Mar 2015 11:20:51 EST Finally, a blog update from the authentic Kate. Good day Sparkers. It's the weekend, and I finally have time to blog. Besides checking in with my favorite topics, I want to update on my therapy session and the search for the Authentic Kate. <BR> <em>252</em> SPARK COACH Was about rebooting, taking one step forward, when you have taken two steps back. I was to pick two ways you can go forward. today, I picked going on a walk ( 82 minutes) and re-reading my blog to see where I have come. and I think I have come far. No longer am I i... Sat, 21 Mar 2015 17:00:53 EST Wirlwind.... First I was sidelined by a cold, otherwise known as a upper respiratory infection. It took till Sunday before I felt human and non-zombie. Then I was swamped with work. In between appointments, meetings and travel, I had therapy. I have much to report, as well as updates on my challenges but right now I have to go to work. I will blog more updates later. <BR> <BR> Have a great day, Sparkers. Thu, 19 Mar 2015 11:59:17 EST Not a fraud, the authentic kate I am a food addict. I binge eat. I do this in response to emotions, such as stress, anxiety. I do this because it’s preprogrammed. I dislike deprivation. If given a choice between two foods, I choose both of them so I am not deprived of one. I find that the urge to eat will overpower the desire to be healthy. I’ve been struggling with this for a long time. I pay the consequences of my choices with long term chronic health issues. I am a low energy person. I dislike getting out of bed... Tue, 10 Mar 2015 12:24:58 EST I am a fraud. I've hit the lowest low. I have been off program. for days. Each day, I start anew, stating I am going to do it today. then I nibble, or nibbling goes to biting, biting goes to a whole meal, and pretty soon I've gone non-paleo, and I am eating with abandon. I tell myself, it's ok, it's just one.. and I track it. those numbers don't lie. I have not hit my calorie differential in days. I spark, write out good plans, and THEN I DON'T FOLLOW THEM. And last night, I involved my children in my dysfunctional eating.... Mon, 9 Mar 2015 15:40:07 EST NEW PICS! So last week, I hit 279. this is a thirty pound loss, with a 10% weight loss in. to celebrate, I took new pics and brought out my reward CHARM bracelet. <img src=""> <img src="">.. I am sad that I gained weight this week, and didn't hold on to the 10%, but today is a new day, tomorrow is a new week, and I am focusing on the little steps. today, I am in control. Sat, 7 Mar 2015 17:49:30 EST day 65, day of rest. I am depressed. Overwhelmed. I feel fat. Fat is a feeling. I turned to sparkpeople, and read a post about someone who is grateful for the new day, the new opportunity. What a nice attitude. I read sparkcoach, and the message was to be kind to myself. I will be kind to myself. Even though my weight is up, my calorie differential was way off, and I feel fat, I will be kind to my self. I will stick to program, because that makes me feel better. I will do small healthy steps, like cleaning ... Sat, 7 Mar 2015 14:27:55 EST Day 63... time has slipped away. I cant believe that it's been a week since I blogged. time has just slipped by. I had a sideline of three days where I stayed in bed with the fuzzy blanket, kitties and hot tea. ( cramps). <em>527</em> I bounced back Monday night, and went to bootcamp. <em>318</em> Food wise, i have been really good, started to nibble a bit last night. Doing the calorie differential, and tracking everything really stops nibbling in its tracks. I wondered why my weight was up this morning, then I pu... Thu, 5 Mar 2015 11:47:30 EST Finding My true voice, day 57, lesson 17. So I posted a decision I was considering, wanting feedback. And I got it. Two very loyal supporters shared their thoughts. Catlady, my main support shared her thoughts. the problem was, the two camps of supports disagreed. I had to listen to both sides, and decide what was best for me. AND IT WAS HARD. I generally want everyone to get along in my personal life and to like me. (I see enough conflict in my profession. Nobody likes their CPS sw.) I was really uncomfortable disagreeing with... Thu, 26 Feb 2015 09:57:19 EST Day 55, up early... My cats are driving me crazy. They woke me at 4 am, by nibbling on my check to be feed. Now they are trying to become one with the printer while I type. welcome to the day. But it will be a good one. I learned a very important lesson yesterday. I have to eat during the day, snacks are mucho importante. I finished the day, after having a protein shake for dinner, with a -1200 calorie deficit. Some of that was from the killer work out, but most was because I skipped both snacks, and was... Tue, 24 Feb 2015 09:40:13 EST Day 53. thinking of trying Herbalife. Any feedback? Good morning Sparkers, I hope this wonderful Sunday finds you well. Like my kitties, I want to be outside in the sunshine. I have a walk to work planned, with a nice long hill thrown in. Here is how it shaped up in Sparkland. <BR> <em>189</em> SPARK COACH was about Plateaus. My number one tool for busting a plateau is to weigh and measure food. <BR> <em>189</em> By the Numbers team differential challenge, with a -500 calorie deficit. While i was over the calorie range yesterday, I... Sun, 22 Feb 2015 11:35:00 EST Today is day 52. Good morning and day to you fellow sparkers. Today I am awake, sparking and planning the day. <BR> <em>189</em> SPARK COACH was about the criss cross effect. I know that when I am on program, I am more organized, my house is cleaner. I know when I am eating right, my blood sugar is better, I feel better and I can exercise. When I exercise, my blood sugar is better. When my blood sugar is better, I feel better. <BR> <em>189</em> By the Numbers team differential challenge, with a -500 ... Sat, 21 Feb 2015 11:41:53 EST 50 days of tracking. Today is day 50. I am gearing up for lent, which will be 40 days to really focus on my program. Lent is both giving up ( processed foods, sweets, sleeping in) and taking up ( paleo, 3 fruits a day, morning routine). I saw a great slide show about this concept, which is what gave me some ideas. <BR> <link><BR>ow.asp?show=62 </link> <BR> <BR> Today in Sparkland: <BR> <em>249</em> SPARK COACH. today, Dr. Birdie talked about will power. I admit th... Tue, 17 Feb 2015 11:11:35 EST Day 47, day 8, day 1.. whose counting? I have been off program for four days. Everywhere I turned, there was food and food pushers. Every move I made, I hurt. partly from boot-camp, and partly from a med lapse. I checked in each day, planned my calories, and then ate whatever was in front of me. I went to bed last night determined to stop the slide. The number one reason I haven't lost weight? I cheat, and cheat meals turn into cheat days, which can turn into weeks. NOT TODAY. <BR> <BR> So today I am home, doing laundry, s... Mon, 16 Feb 2015 14:39:08 EST Happy Valentine's day, day 45. <em>524</em> Last time I blogged, I was planning on going to fitness Bootcamp. It just about killed me. Three days later, and my legs are still sore from the multiple squats, mountain climbers, lunges. <em>318</em> WOW. I am planning to go back, even though CATLADY tells me that it was just half pace, and we did a lot of standing around. <em>321</em> Monday, the day I go back, they will weigh and measure me. I am not going to freak about the numbers, they will just be starting poin... Sat, 14 Feb 2015 13:47:08 EST Day 42. Up early to Spark. my cats decided that is was time to get up at 4:11 AM, instead of 5:05. So I am up, tea in hand to spark. <em>524</em> I am thinking about my attitudes. last night's 100 days lesson was to cultivate a just do it attitude. Spark-coach echoed this. Words of wisdom from Coach Nicole: "You have to learn how to change "all or nothing" into "something (anything!). You create success by doing the best you can with the individual decision or task that's right in front of you at this moment. Yo... Wed, 11 Feb 2015 08:44:55 EST Welcome to tueday day 41. I am so very tired of being ill, having illness or having to deal with med sick affects. I currently have an UTI, a side effect from a really expensive diabetic med. I have drank my calories in cranberry juice, have gotten meds from the pharmacy. I plan to spend the day drinking fluids. <BR> In Sparkland: <BR> <em>189</em> SPARK COACH. I am to blog about how I would know I was healthy if the scale doesn't exist. I would be healthy, I would not need meds to manage my illness or the... Tue, 10 Feb 2015 15:40:17 EST Day 39, sunday prep. Yesterday, I blogged while using sparkcoach in the car, traveling to wrestling tournament out of town and lost it when the signal died. the day went down hill from there. Food pushers, bad options, eating out of boredom, heart burn, bleachers but and a REALLY long day. I tracked it all and woke early, with an upset stomach and a plan to get to back together. today, I am cleaning, sitting with my kiitties, and cooking for the week. I am also fitting in some strength training, tai chi and ... Sun, 8 Feb 2015 10:42:43 EST Lesson Learned, I need my meds. Day 37. I first noticed it Saturday, a queasy anxious hyper feeling. Sunday, it had progressed to nausea, I didn't keep dinner down, and was ready to jump out of my skin. I re-filled my med box for the week, and noticed I was out of a fibro/anxiety med. Monday, I was about completely incapacitated. I called the pharmacy. Not eligible for a re-fill till 2/11. I asked about side effects of not having it... yep, nausea, vomiting, headache, body ache, paranoia, anxiety. and oh, they had made a mistak... Fri, 6 Feb 2015 09:28:13 EST February 1st SPARKLAND update. I have 11 bench points that I try for daily. I have spun the wheel, tracked my food and water and my teams. Here is the round up for the day. <BR> <em>189</em> SPARK COACH. today was about diet sabatogers, and food pushers. I have a very large extended family that does not always get my healthy efforts. So today, Spark Coach gave me permission to skip the family event. I didn't have the discipline to face the all you can eat potato bar and nacho extravaganza. So i stayed home. I've ... Sun, 1 Feb 2015 20:45:52 EST goodbye january, hello february. day 32 The weather is dreary. Cold, but not so cold. Wet, but not snowing, raining. Just gray and dreary. It's the perfect example of February. As January wrapped up, I wanted to re-visit my january goals, and see how I've done. <BR> <em>249</em> My January goals were : "exercising four days a week while staying within my given calorie range, with a calorie deficit of -500 each day, walk or treadmill 10,000 steps a day, for about 300 minutes a week. At the end of each week, I was to make a... Sun, 1 Feb 2015 20:11:38 EST day 31..short blog today. I have a busy day planned in the physical world. Here is life in Sparkland. <BR> 1) SPARK COACH - today was about changing up work out. My plan- to add hills to the daily walk. <BR> 2) By the Numbers team differential challenge, with a -500 calorie deficit. I was a tad under goal last night, but did not binge. <BR> 3) by the numbers walking challenge, using my SPARK ACTIVITY TRACKER. I don't think anyone else is tracking their steps. bummer of a challenge. <BR> 4) TEN MINUTES a day ch... Sat, 31 Jan 2015 12:23:05 EST day 30.. Dealing with a source of Stress... I am home from work today, I took a sick day to deal with a source of stress. <em>227</em> <em>230</em> My frigging unclean, messy and unkempt house. So far, I have loaded the dishes, starting to detrash the house, done two loads of laundry. Today's goal is to get my dinning room, kitchen counters and floors back to usable states. <em>386</em> <BR> <em>15</em> I can't credit the stress of the house to my last night's binge, still dealing with rebellion. Catlady and a SPARKblog... Fri, 30 Jan 2015 13:57:57 EST Day 29, the spirit of rebellion lives on. Good morning. there is a disconnect between my words, my thoughts and my actions. I blogged last night before bed, about a day binge and how I rescued the day. I went to bed, finished my Women, Food, God book.( WFG) Decided to commit to her eating guidelines and went to sleep. To wake up about two hours later, and ate peaches, cookies and milk. Is compulsion a feeling? I did track it, I have been really consistent with tracking, but my weight isn't going to come off if I don't STOP BING... Thu, 29 Jan 2015 09:51:06 EST DAY 28, a day of rest, temptation and rescue. It's the end of my day. I overslept, didn't walk, didn't pack a lunch or snack bag and zoomed to work. It was a desk day, and while I got up to stretch and walk every hour or so, I struggled with boredom. the tediousness of paperwork sent me spiraling. It was Wednesday, which means somehow brings soup for lunch to share. Today's offering was white chicken chili. Yummy, but mostly broth,and by 2 I was hungry, and tired of fighting temptation. ( see earlier blog). Because of my poor plan... Wed, 28 Jan 2015 22:02:15 EST Resisting temptation I want a hamburger. I think. I'm not actually hungry, I've had lunch but I am bored. I don't have to right shoes to walk, and I've decided to tell myself it's to cold to leave the building and get that burger. I decided to use spark coach to get me through the next few minutes of temptation. I will go back to my desk work, temptation conquered. Wed, 28 Jan 2015 16:12:15 EST