MSBOOTCAMP's SparkPeople Blog MSBOOTCAMP's Blog on SparkPeople, home of free diet plans and a healthy living community I'm grateful Today I wrote to a friend in another country, someone who has been part of my life for over 40 years. I am grateful for love, loved ones, and our entire world, because life is precious. #LifeIsPrecious #Bootcamp Sat, 21 Oct 2017 23:26:01 EST "BROKEN PROCESS" in U.S. food guidelines - Nutrition Coalition reacts to major report Feel free to share widely and discuss this press release! - Source: The Nutrition Coalition - <link> </link> <BR> <BR> "NUTRITION COALITION REACTS TO NATIONAL ACADEMIES OF MEDICINE REPORT ON BROKEN PROCESS BEHIND THE U.S. DIETARY GUIDELINES FOR AMERICANS" <BR> <BR> <link><BR>14/nutrition-coalition-reacts-to-natio<BR>nal-academies-of-medicine-report-on-br<BR>oken-process-behind-the-u-s-dietary-gu<BR>idelines-for-americans </link> ... Thu, 21 Sep 2017 19:31:18 EST 2017 official report says U.S. food guidelines MUST be "redesigned" Critics, and particularly the Nutrition Coalition (a national group of medical and health professionals with an office in Washington, DC) - <link> </link> , are happy about what this official report finally says: The current U.S. food guidelines equal a national health disaster [MsBootcamp's own words]. <BR> <BR> The report is called "Redesigning the Process for Establishing the Dietary Guidelines for Americans." Read the NAM report free, online, at this link, or buy... Thu, 21 Sep 2017 18:47:59 EST Chilly weather back, already? Not so long ago, there were days when it was hard for me to work out, 'cuz the weather was just. too. HOT. But now, today, here, near Chesapeake Bay, it looks as though the heat, and Summer (almost), already are history. What's the weather like near you, and how does it sometimes affect your ability to 'do your thing' athletically? My prayers are with everyone touched by Hurricane Harvey and/or Tropical Storm Irene (not "Rita"!). (Shortly, I will add a link where those interested can share do... Sat, 2 Sep 2017 14:58:09 EST Have you seen "Carb-Loaded"?!! Would you tend to think that THIN people can't get diabetes in the USA?? Think again!! And if you haven't seen it yet, you might want to see - and share- "CARB-LOADED: A Culture Dying to Eat" (2014). It's a *really* entertaining and informative (and pretty sobering) FOOD documentary by Lathe Poland and Eric Carlsen. Watch it FREE on youtube, or "chip-in" and choose to pay to rent or buy it. Available on iTunes, Amazon (DVD), etc. <link> </link> And I think they are @carbloaded... Fri, 11 Aug 2017 08:13:37 EST Five great reasons I work out!! (And you?) 1. I love to excel at things. I love setting goals and doing my best to meet AND then exceed them; : ) <BR> <BR> 2. I love to keep GROWING and learning, as a grown woman, and as a person; <BR> <BR> 3. I love and appreciate the blessings of good health; <BR> <BR> 4. I love good surprises; <BR> <BR> 5. I love feeling good and looking good. <BR> <BR> These are just five (5) of many reasons I work out/ do sports. How about YOU? Let me know... and thanks! <BR> <BR> MsBootcamp <BR> <BR>... Mon, 17 Jul 2017 19:04:02 EST Book: Sugar Has 56 Names, by Robert Lustig, MD, 2013 Wisconsin Public Radio interview Did you know that sugar has fifty-six different names? I didn't, until I heard about this book! <BR> <BR> As we start to finally (50 years later) get the FULL story on sugar (just in the year, to date, since September, 2016), here's the link to a 2013 radio interview with physician Robert Lustig. Dr. Lustig is author of several excellent - and HONEST, FACTUAL (science- and fact-based) - books on what sugar has done, and is doing, to our collective and individual health. This interview is ar... Fri, 23 Jun 2017 16:41:44 EST 'Health' means protecting ourselves from sugar 'Health' means being able, and empowered, to make logical, constructive choices about our lives. If you've been making choices, yet didn't have key facts, how could this be a "free" choice? Thu, 22 Jun 2017 23:02:10 EST "Sugar is Not Only a Drug, But a Poison" Dr. David Samadi, MD (2016, Huff Post) I am so thankful to have stumbled upon the truth about sugar. All I can do is thank medical professionals, like Dr. David Samadi, and growing numbers of others, who are honestly and courageously sounding the alarm about what sugar is doing, and already has done, to us, and to let us know about the **multiple** sugar-related health crises we are faced with. <BR> <BR> And I'm relieved that I've dropped a bit more body fat, and also down one more pound. *PAT MYSELF ON THE BACK.* : ) <BR> <B... Sun, 28 May 2017 17:54:47 EST SUGAR: The 'Tobacco' of the 21st Century and Public Health Scandal/Crisis Please, read for yourself, and share. <BR> <BR> JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION (JAMA) - Special Communication, November 2016: "Sugar Industry and Coronary Heart Disease Research: A Historical Analysis of Internal Industry Documents." <BR> <BR> <link> rnalmedicine/article-abstract/2548255 </link> Sat, 6 May 2017 21:33:34 EST 2017: Check Body fat, Macros, Sleep, HRV, Pressure, Heart Rate -- Not Just "Weight" Some other key things I keep track of besides just current weight. How about YOU? <BR> <BR> ** Body fat ** <BR> <BR> Food macros (percentages): calories, protein, fat, and carbohydrates ("slow-carb," low-carb for me). <BR> <BR> How much sleep. <BR> <BR> Measurements: Measuring tape, and how my clothes fit. <BR> <BR> Heart Rate Variability (HRV): Measured with either cellphone app & phone camera, and/or with chest heart-rate monitor plus phone app(s). <BR> <BR> Blood Pressure: Good ... Tue, 4 Apr 2017 16:29:03 EST "Spring Has Sprung"- First Day of Spring! Happy Spring, everyone! <BR> <BR> For some reason, this has me just about ECSTATIC this year. For me, this winter 2016-2017 just seemed to drag on and on, like there'd be no end, and WITH ALMOST NO SNOW. I love *some* snow, and SKIING. And, all this winter, my next-to-new pair of snowshoes never made it off the closet shelf! So, now it's time for Spring. Spring clothes, flowers and birdies, Spring cleaning! Let's have a lovely first day, and week, of Spring! Mon, 20 Mar 2017 08:51:34 EST 2007-2017: My Ten Years with SparkPeople!! Late April, it will be 10 years since I joined SparkPeople - "SP," for short. Sounds funny, but this major anniversary pretty much is taking me by surprise. How could it be 10 years since I first joined up and signed on? In those years, I've learned so much. Both here, in the Spark community, and out in 'real' life. <BR> <BR> Ten years gives you a lot of time to think. Lots of time to appreciate your health, what it means to get and stay fit, and to share our experiences with others! <BR> ... Sat, 11 Feb 2017 23:49:05 EST Dumping sugar is changing my life I've never been a "sugar addict." Even so, I am a baby-boomer from the USA. Like the rest of my generation in the States, I grew up with TV and companies' TV ads, targeted to both kids and parents, for cereals, and candy, and "a prize in every box." Remember Cracker Jacks? Many of us call it Cracker Jacks, instead of the real name, "Cracker Jack." All my life, sugar has been EVERYWHERE. Fast forward to 2017. News- real news, not "fake"- now is pouring out (sorry! LOL) about all the ways in wh... Sun, 29 Jan 2017 06:10:40 EST Tried slamming a Slam Ball?!! A SLAM BALL. It's a medicine ball, but soft on the outside. Inside is a darned heavy piece of iron, or cement, or something. AND IT DOES NOT BOUNCE. <BR> <BR> Just got my first one last week, and I'm PSYCHED. This will add more variety to my strength training, and cardio, workouts. I started with a 15 pounder. On the lighter side. I'm not trying to have a heavy ball that I'm going to look at and go, "UGH..." <BR> <BR> The only thing is, you'd better be very careful WHERE the slam ball get... Tue, 22 Nov 2016 21:26:45 EST What do I want to blog about? PUMPKINS! LOL!! But, seriously... Sitting here trying to think of something I'd like to write to publish here on the blog. Sometimes you just come up with a big, ol' blank! <BR> <BR> I know I need to get going with my last bit of exercise - movement- for today. That's one main thing on my mind! I do enjoy some, maybe most, of my workouts. Especially enjoy when they're DONE! You know what I mean? And, sometimes, as the clock moves to the end of a day, I feel like I might turn into a PUMPKIN(!) if I don't work out, or WHEN I ... Thu, 13 Oct 2016 22:07:31 EST Slow Carbing for Slower (Less "Painful") Weight Loss The past two months I've been applying the slow-carb nutrition method. This is described and prescribed by Tim Ferriss in his book, "The 4-Hour Body." <BR> <BR> I can totally relate to what Ferriss has learned, and what he shares, about cutting back sugar and other simple carbs - the kind which release too quickly, and directly, into your bloodstream. <BR> <BR> LIke most healthy eating, slow carb also emphasises eating much more fresh food, and much less "processed" food. Part of this mea... Sat, 24 Sep 2016 17:49:08 EST Sugar and Heart Disease: A 1960s' Scandal - "Big Sugar" Paid Harvard Scientists (Mother Jones mag) The sugar industry bribed health researchers to play down the dangers of sugar, and to focus the blame on fat. Have any of us not been influenced or affected by all the "low-fat" health advice and food/ dietary products of the past 20-30 years? <BR> <BR> It's 2016 now, but the news of this scandal is just starting to spread. Please share this with your own physician, friends, and loved ones. <BR> <BR> "The Sugar Industry Hid Shocking Documents for 40 Years: Decades ago, Big Sugar funded l... Wed, 14 Sep 2016 23:58:27 EST Coupon to try "new" gym. When am I going? WHAT WILL I WEAR?! I've signed up for a (voluntary, nobody forced me) complimentary pass to a gym not too far from home. <BR> <BR> Has anyone else also noticed these days when you do sign-ups like this, not just for the gym, very often, someone CALLS YOU BACK almost before you hit "send" on the computer?!?? <BR> <BR> There it was in my inbox. A friendly email from one of the trainers at the new gym, introducing himself and placing himself at my disposal for the short duration of my gym trial. I haven't quit... Wed, 10 Feb 2016 00:32:30 EST Snowshoeing, 2016, part 2: "Challenges" of an Active Lifestyle - House Keys, Anyone? Just call them the "challenges" of an active lifestyle! Feeling much better than I thought I would after overdoing it - just a bit - yesterday. Daughter spared me the hike a mile or so back home, and after dark. Outside, things also were icing up. Due to snow-blocked streets, as I requested, she dropped me off a couple of (very walkable) blocks from home. Got to the front door, searched my pockets, and thought I'd lost my keys! So, I spent another 20 mins, and another fraction of a mile, walk... Mon, 25 Jan 2016 09:24:43 EST Snowshoeing, January 2016! DC's Big Snowstorm Greetings, everyone!! Haven't updated in months and months. Now it's January. We finally had a great snowfall on the U.S. East Coast, including Washington. Finally got to use my snowshoes I got in March, 2015, but they arrived a week too late to use at the end of last winter. Ten months was a loooong time, but finally got the chance. More soon! Mon, 25 Jan 2016 00:00:28 EST Switching back to my "found" Fitbit; looking for workout challenges After getting a replacement Fitbit, the 'old' one finally turned up. Why does it work like that? LOL. Then, I noticed SparkPeople would not connect to the 'new' Fitbit. And if I did connect it, I would lose all my earlier data. Frustrating. So, I've decided to switch back to the 'old' Fitbit and pick up where it stopped logging my activity here on SparkPeople. Meanwhile, I'm looking for new fitness challenges for this Spring and Summer. Especially races- that kind of thing. We'll see what com... Thu, 7 May 2015 19:27:25 EST Cinco de mayo already! It's the fifth of May, already!! Tue, 5 May 2015 23:59:07 EST A Month of Decluttering! Erin Whitehead via Sunshine5268 Found this useful Spark post through SP member Sunshine5268. Thanks, ladies! <BR> <BR> Anybody else getting rid of "stuff"? <BR> <BR> Our goal is to clear away more items before the holidays! <BR> <BR> Declutter Your Home in 30 Days <BR> <link><BR>st=declutter_your_home_in_31_days </link> Sun, 5 Oct 2014 23:53:15 EST Big problems with SparkPeople software; SparkPage won't update! In case anyone thinks I don't know what season it is, just a note to say I have tried updating my Sparkblog all summer, and now into fall 2014. I have reported the problem to SparkPeople, but so far, no one seems too motivated to assist! This has been really frustrating. <BR> <BR> I'll try to post something more fitness-related soon. Sat, 4 Oct 2014 22:25:21 EST Using Spark Coach, and Staying the Course! Considering that we subscribers pay for this service, the biggest thing that Spark Coach could do is simply provide users with the previous day's challenge! I NEVER remember, and it's too complicated to try to look it up. The challenges are not chronologically linear, making it next to impossible to locate. <BR> <BR> To reach or maintain fitness goals, maybe the two biggest things many of us need are patience and continued motivation. <BR> <BR> Getting in shape, or back in shape, or maintai... Mon, 8 Sep 2014 23:41:52 EST Doing the 21 Day Fix Been doing the 21 Day Fix for three weeks, and today is day 21. Tomorrow I start round 2! <BR> <BR> Clean wash to hang and put in dryer. <BR> <BR> BOSU push-ups and planks. Thu, 4 Sep 2014 14:49:10 EST Still in "recovery" phase Not sure how much longer this will last, but it's just the way it is. <BR> <BR> Tomorrow I'll try to make it to my afternoon class. Then go past the grocery. <BR> <BR> My exciting weekend! LOL! Enjoy! Sat, 9 Aug 2014 22:20:07 EST Saturday night, no fever!! A busy, busy day. No hanging-out late over here... Time for bed. Sat, 19 Jul 2014 23:51:03 EST Shopping list <BR> 1. WHITE VINEGAR - great for so many things! <BR> <BR> I figure, maybe, if I post it here, I won't "forget"! Heh heh heh. Fri, 18 Jul 2014 22:51:40 EST Talking about hormones I thought I "knew everything" basic there was to know about what I needed, and needed to do, for my own health and fitness. I learned different!! <BR> <BR> It's been some time since I "hit a wall." Everything I was reading, everyone who offered advice, had me thinking there was something I was doing "wrong," and which was why I was NOT losing weight, and, a year ago, actually started gaining (and gaining fat in 'un-typical' places- mid-section, etc.). <BR> <BR> This was scary. It's STILL s... Fri, 18 Jul 2014 22:35:41 EST Prepping to clean the hardwood floors (I Keeping this image for inspiration! <BR> <BR> Honey, when I say "prepping," I mean, like, for doing this a few days from now - not right this moment! LOL... <BR> <BR> I'll write some more later. <em>213</em> JULY Update: I still love this photo! And find it inspiring! Go figure!! Hahaha! Anything that helps get chores done... <BR> <BR> <img src=""> Mon, 19 May 2014 15:41:10 EST Weekly fitness "checklist" from trainer Shaun T, on his FB page Hi, everybody! Hope you had a good weekend, and hope we're all preparing ourselves for a good week ahead. <BR> <BR> Stopped by Shaun Thompson's Facebook page, where he posted a short but useful "checklist for the week." <BR> <BR> For his whole post, here's the link to Shaun T's FB page: <BR> <link><BR>ss?fref=nf </link> <BR> <BR> 1. Make your workout calendar. <BR> 2. Try to switch things up a bit. <BR> 3. Find workout partner for the week. <BR> 4.... Sun, 18 May 2014 19:21:15 EST Raw chocolate truffles, The Rawtarian - OMG OMGoodness... A recipe for raw chocolate truffles. This is from The Rawtarian. <BR> <BR> This is so healthy. And sweetness is provided by dates - which also have lots of fiber! <BR> <BR> You'll need the following ingredients and a food processor. <em>20</em> <BR> <BR> <link><BR>ruffles-recipe </link> <BR> <BR> Ingredients: <BR> 1/2 cup sunflower seeds (or any other seeds you have on hand) <BR> 1/2 cup walnuts (or any other nuts you have on ... Wed, 23 Apr 2014 22:11:12 EST Midlife Women! "The One Exercise Motivation that Really Works" (MORE Magazine) This piece really may help some of us! MORE Magazine, November 2008 - "The One Exercise Motivation That Really Works: An expert reveals the surprising ways we sabotage shape-ups and how you can — finally! — get motivated to exercise." <BR> <BR> By Virginia Sole-Smith <BR> <BR> <link><BR>cise-motivation-really-works </link> <BR> <BR> As someone who’s spent the last 14 years studying the exercise habits of midlife women, Michelle Segar,PhD, MPH, knows... Mon, 21 Apr 2014 21:08:19 EST About that word "NO"- it has a purpose! I started this post on the Spark 'Fitness and Exercise' forum, where someone asked a great and honest question about how to make yourself a priority more often. <BR> <BR> What I wrote on the forum was that one way to make yourself a priority for yourself is to get comfortable with telling other people "NO" more often. <BR> <BR> Not trying to be mean; just being honest, and trying to be more fair - to ourselves! <BR> <BR> Often (daily?), this is a women's issue. Most of us already are ov... Tue, 11 Mar 2014 12:11:55 EST As much Tibetan healing music as you could want... 11 hrs, free, online! (I've edited this post, again, and trying new, shortened link... the "share" link given by youtube.) <BR> <BR> Found this on Youtube. Never yet been to Tibet but I'm game to go. <BR> <BR> Sunday was LOSAR - Tibetan New Year - 2141, the Year of the Wood Horse. "Tashi delek," everyone. <em>425</em> <em>548</em> <em>425</em> <em>355</em> <em>425</em> <em>425</em> <BR> <BR> Tibetan healing music. Enjoy. And share the joy. <BR> <BR> <link> <... Tue, 4 Mar 2014 14:50:42 EST Testing re-post Awards Show Link to the SparkPeople workout article: <BR> <BR> <link><BR>st=the_awards_show_workout_game_work_o<BR>ut_while_you_watch </link> <BR> <BR> <BR> SparkPeople automatically re-sizes the photo, soooo... this is it! <BR> <BR> <img src=""> Sat, 1 Mar 2014 22:44:44 EST Academy Awards on TV? Awards Show Work Out Challenge! WATCH TV, AND DO THE AWARDS SHOW WORKOUT CHALLENGE! <BR> <BR> <img src=""> <BR> <BR> OOPS! Doesn't show up anywhere near the same size as the original SparkPeople post. Guess we have to print out this workout in order to read it! Sat, 1 Mar 2014 20:56:41 EST Elliptical machine desk costs HOW MUCH?!! HOPE YOU'RE SITTING DOWN (but not for too long!!) ... <BR> <BR> This is Hammacher Schlemmer's Elliptical Machine Office Desk, with "a semi-recumbent elliptical machine with electronic resistance control. The desk can accommodate people up to 6'9", and includes rail system for mounting your computer LCD." <BR> <BR> Now for the part that might "hurt." This invention costs $8,000, plus another $450 shipping and handling. <em>40</em> <BR> <BR> We can at least read about it here: <link>... Sun, 23 Feb 2014 21:16:38 EST Seen this from NPR's health blog?! Let's get up and keep moving ; ) Just read Linda Poon's article, "Sit More, and You're More Likely to be Disabled after Age 60," on National Public Radio's health blog, at <link> </link> <BR> <BR> OH BOY... <BR> <BR> I could sit a blt less. What do YOU do rather than sit? <BR> <BR> Do you, or anyone you know, have a treadmill desk, or maybe a bike desk? <BR> <BR> Most bike desks are much less expensive than treadmill desks. In case you're researching these, like I am, just make sure they are w... Sun, 23 Feb 2014 10:53:00 EST Happy Sunday! What's YOUR workout? Hi there! I love Sunday mornings. What is/are your favourite day(s) of the week? <BR> <BR> This morning, bouncing on my trusty mini-trampoline, then we'll see what else. <BR> <BR> Have a lovely day! Sun, 16 Feb 2014 08:03:10 EST Who has a trainer? Check-in time for me! Going to see my trainer today (Friday). Should be fascintating. <BR> <BR> I put it off as long as possible. Not because I didn't want to, but training can seem like a LUXURY. Sometimes, though, it's really NECESSARY. At least for some of us! <BR> <BR> I'm just glad that it seems I finally did escape from the slump I was in that started around last summer. Thanks to everyone here who encouraged me! <BR> <BR> Trainer-wise, I'm sure things aren't as "bad" as I'm assessing them. It's just ... Fri, 7 Feb 2014 00:25:17 EST Guess I'm supposed to be blogging... Here I am - following a suggestion of my Spark Coach Consistency and Motivatioh program! <BR> <BR> I guess I also felt like blogging just a bit. <BR> <BR> Just finished 15 minutes of jumping on my rebounder (mini-trampoline). That's a few steps/bounces more in the right direction! <BR> <BR> Really, aside from my usual walking around, the above was my first exercise session today. I fully intend to get in another 15-30 minutes of bouncing this evening, and, hopefully, also my Focus T25 w... Wed, 22 Jan 2014 19:40:34 EST Happy new year, everyone!! How's everyone doing? This is my first blog entry in months, and first in 2014. <BR> <BR> I've recently started Beachbody's Focus T25, Shaun T's short yet intense 25-minute workouts. <BR> <BR> I just finished Week One, and on to Week Two. <BR> <BR> Going to try to do a bit more trampoline this evening. Walked, and did 10-min trampoline cardio workout this a.m. Busy day. <BR> <BR> Wishing everyone the best in this new year! <BR> <BR> MsBootcamp Wed, 15 Jan 2014 21:04:04 EST Farewell to another friend I'm on my way to New York. So glad I committed to making this trip. <BR> <BR> My friend and former boss passed away last week. The funeral is in the morning. <BR> <BR> Still cannot believe he's gone, but he'll never, ever be forgotten. I mean that in a very deliberate, concrete way. <BR> <BR> Decided to go up tonight, get a hotel, and be ready first thing in the morning. Otherwise, I would have caught a bus or train at an ungodly hour later tonight, to arrive early in the a.m. <BR> <BR> T... Sun, 27 Oct 2013 18:13:26 EST 2013 Homestretch!! Obviously, I haven't felt much like writing for quite awhile, but I'm back. <BR> <BR> Trying to handle family matters and sort of stay on-track. <BR> <BR> Need to schedule a fitness get-together with my group. That would be nice. <BR> <BR> Really appreciate that FitBit helped me out this summer. Those little thingies can be too easy to misplace! But I LOVE seeing my daily progress. <BR> <BR> I hope things are going to get sorted out: the ones in my control, and those that aren't. Thu, 26 Sep 2013 22:04:39 EST Goodbye to two friends Just found out that two friends passed. <BR> <BR> One - a charismatic, talented street musician and former public school music teacher - actually has been gone since 2011, and I just didn't know, till yesterday. <BR> <BR> He was in his early 70s; played tenor sax and other woodwinds. I hadn't seen him yet this summer (nor last summer, really), and it dawned on me this wasn't like him. I always ran into him in at least one of three central locations around Washington, DC. Just outside Farr... Sat, 27 Jul 2013 23:18:01 EST Almost three thousand fitness points for April! How is everyone? I'm still "waiting" for the real Spring to get here. How about you? <BR> <BR> Am SO THRILLED I've racked up almost 2500 fitness points this month! <BR> <BR> May starts tomorrow. <BR> <BR> And the gym is calling my name.... <BR> "ms bootcaaaamp... your POST-WINTER arse is rather faaaattt" <em>33</em> Tue, 30 Apr 2013 18:18:31 EST Retirement party, March 9th, in Dayton, Ohio (my friend's, not mine) CONGRATULATIONS to my friend, Vernellia Randall <em>410</em> <BR> <BR> If you're in DAYTON, STOP BY! <em>236</em> <BR> <BR> <img src=""> <BR> <BR> <BR> <BR> Sun, 3 Mar 2013 13:10:30 EST