PENOWOK's SparkPeople Blog PENOWOK's Blog on SparkPeople, home of free diet plans and a healthy living community Peace on earth I was reading MOTHERNATURE's blog this am and it reminded me of ta devotional I read yesterday. This one comes form Billy Graham's flip calendar, and I love it, paraphrased: <BR> <BR> During he first World War, soldiers were in the trenches on both sides. It was Christmas eve, but very quiet. One soldier started to hum "Silent Night." Pretty quickly, others joined in and these soldiers sang this beautiful song! When they finished, though, they heard the song continued in the opposing trenche... Tue, 19 Dec 2017 09:47:22 EST The Great Ascending That's the title of today's mystery in the "Book of Mysteries" by Jonathon Chan. I can't wait to read it every morning and today's secret spoke to me as a Christian and as a Sparker! <BR> <BR> The author is at a school for adults, learning mysteries. He and the teacher are taking a walk and chatting as they go. It was a pretty long hike, but level, so not so taxing. When they reached the top, he looked over to where they had started. They were at the very top of a very high peak! He had no i... Thu, 14 Dec 2017 12:09:08 EST 2 runners In my morning quite time, I read a book entitled, "The Book of Mysteries," by NY best selling author Jonathon Cahn. He tells of mysteries in the Bible that aren't as easily seen or understood because of the differences in our culture today. It's done in a story telling fashion. Today he speaks of 2 runners. <BR> <BR> One runs a perfect race. Always sleek, strong, fast. The other is not so coordinated. He falls a great deal, but he does his best to get to the end. On this date, the race is ch... Fri, 8 Dec 2017 09:57:05 EST 5 important Things #5 DON'T QUIT!! This almost goes without saying...what we know is we are always ahead of anyone who quits! Most of us (I think) have started a weight loss program and quit. Maybe the loss was achieved and we thought we had it all under control. What happens? 90%, they say, will regain, and most will gain more than they had to start. So what then...give up? NO!!! <BR> <BR> I love the saying that if we are moving even a little, we are lapping the couch potatoes! I know that's not exactly how it's said, but it... Mon, 4 Dec 2017 18:23:58 EST 5 Important Things #4 Set Goals Well this is part and parcel to the mindset here at SP.This really should be no surprise that this is one very important component of being successful at anything. So how does one write a goal? <BR> <BR> A SMART goal looks at 5 aspects of goal setting: <BR> <BR> S-Specific: What exactly do you want to accomplish? Do you want to lose 20 pounds? Do you want to wear a size 12 instead of an extra large? Do you want to walk 2 miles? Do you want to find 3 new healthy recipes? Maybe you want a new... Sun, 3 Dec 2017 17:40:54 EST 5 important Things #3 Attitude I've heard it said that attitude is everything. I can tell you from almost 40 years of experience as a Speech Language Pathologist, that it is almost everything in my field! I have worked in nearly every possible environment: schools, long term care, acute hospital, home health, rehab, VA and private practice. I have been a manager in some of those environments and a supervisor in others. Without a doubt, attitude makes a difference. <BR> <BR> I have worked with some therapists who know the ... Sat, 2 Dec 2017 17:44:10 EST 5 Important Things #2: Appreciate People My daughter was teasing me yesterday. Our local Christian radio station gives away lots of prizes during the Christmas season. They use a Christmas train analogy and you pick a boxcar number for your prize when you are the winning caller. This year, you also pick one for someone you know. yesterday we went to the station to pick up our prizes. We had a really fun visit with the DJ and the business manager. When we left, my daughter remarked that they are my new BFF's. Why, because I found rea... Fri, 1 Dec 2017 07:56:45 EST Continue to Learn SparkPeople has so many wonderful resources, if we just tap into them! When I fist joined, I enjoyed getting a kick out of watching my points multiply when I read articles. I still do, but now I pick and choose the articles more precisely for things that will support my healthy living efforts. <BR> <BR> As a Speech Language Pathologist, even though I have retired, I continue to work on advancing my knowledge so I can stay current. That means I need to do continuing ed. I try to complete 5-1... Wed, 29 Nov 2017 10:30:13 EST 5 important things I'm in the process of reading an older book (copywrite 1996) entitled "5 important things," by Jim Paluch. I've had this book for a long time, I think it was my husband's. We've been re-organizing several rooms since I have retired and I've gone through the books, taking lots of them to the library. I picked out a free books to read (maybe re-read) before I give them away. This is one of them. It has good information in a story-style. In other words, the author is telling a story, while incor... Tue, 28 Nov 2017 11:01:55 EST 3 Beck Days Day 38 talks about dealing with a plateau. While I don't need to or want to lose more weight than where I am right now in this 5 pound range, I have certainly ad plateaus many times along my journeys. What I learned pretty early is that it's time to mix it up! Something else that I think as critical during a plateau is to treat it as though you are in maintenance. Figure out exactly where you are and do your best to stay right there for a few weeks or even a couple of months. Then it will tri... Sat, 18 Nov 2017 16:00:43 EST More from Beck Day 35 is a weigh in day. I weigh myself nearly every day and am content with where I am. Typically I have about a 4-5 pound range now where I am happy. I have learned that I don't have to eat all day long and have plenty of activities that keep me moving and/or busy so I don't want to eat. <BR> <BR> Day 36 is "Believe it!" This is an interesting one. When I first joined SP, I was able to lose the weight I wanted to lose. We moved and I commuted weekends to my home 4 hours away for almost 4 ... Thu, 16 Nov 2017 19:09:09 EST Solving Problems Day 34 of the Beck book is all bout solving problems. I think the idea of problems is relative. What is a problem for me may not be a problem for me, and vice versa. In addition our response to the same problem may be entirely different and both may be successful. So what does Beck say? <BR> <BR> First, the problem must be identified. With my background as a Speech Language Pathologist who had to identify strengths and needs for each adult or child I evaluated, I had to be pretty detailed wi... Wed, 15 Nov 2017 16:30:46 EST Emotional Eating So this is the one thing I think nearly everyone does at some time. How many times d we sit down and watch a movie or TV she and the characters choose to eat ice cream because they are depressed... or go out for a night of drinking (more than 1 or 2) to celebrate. Honestly, I don't know very many people who haven't chosen something less health to eat because of sadness, anger, irritation and even celebration! We almost always have food around for celebrations, right? Like birthdays, anniversa... Tue, 14 Nov 2017 16:37:39 EST Days 31 and 31 of Beck 31 is easy...I don't drink. I grew up in a double header...both parents drank to excess. My dad was an abusive falling down drunk. MY mother drank to cope. I was sneaking alcohol by the time I was 12 and polishing off a 6-pack of Colt 45 at 16. At 23, I had my first black out and declared that I would never drink again. I tried again once on a vacation with my sons and a friend while camping. Cannot do. No alcohol for this Sparker! Not worth it! <BR> <BR> 32: prep for travel. Well, consideri... Mon, 13 Nov 2017 09:49:11 EST Things to think about Beck Day 29 speaks of resisting food pushers. Honestly, I don't recall having difficulty with this problem. It would not be uncommon for me to attend a social event and choose not to eat anything at all, even when something wonderful is being handed to me. I'm sure there have been times, but perhaps because of where I am now on this journey, I don't have to deal with people who insist that I could eat just a little... <BR> <BR> So then comes Day 30 and how to say no. There is only 1 person w... Sun, 12 Nov 2017 20:46:21 EST Beck Days 24 and 25 Day 24 asks you to deal wth discouragement. For those of us who eat when discouraged, we must recognize this as emotional eating. I don't relate to the examples she has given, but I certainly do get discouraged about things unrelated to diet and exercise. While that has been an issue for me and probably will be in the future, I have figured out ways to help me deal with things that frustrate and discourage. Often I just need to get moving. If I can change my venue, perhaps move to another spa... Thu, 2 Nov 2017 11:39:50 EST Week 4 of Beck Day 22 is saying "Oh well" to disappointment. I think I'm pretty good at that. I had to live with that in my childhood as well as my adulthood. Day 23 is countering the unfairness of a situation. To me, these two are very closely related. When I learned to say, "Oh well," to so many things, I understood that life isn't fair. I also learned long ago, that "fair" is relative. We have 5 children. They had very individual needs, wants, interests and skills. What worked for one, wouldn't necessari... Wed, 1 Nov 2017 15:01:35 EST Beck days 20 and 21 Day 20 refers to getting back on track. The tricky part is when you have an off-plan event and need to return to your plan. This has not been difficult for me ever since ~Indygirl's post years ago about when you have a flat tire, you don't slash the rest because the condition is hopeless. So if I have an off-plan event, it won't wreck my plan for the day. I don't have to starve myself. I know 1 single blip is not a big deal. It's just a blip! Back to business! <BR> <BR> Day 21 asks one to ma... Mon, 30 Oct 2017 12:51:07 EST back to Beck book We were away for almost 2 weeks. I had time to read some blogs and spin the wheel, using the app, but no real time to write anything. We had some very stressful days. We had a 4,100 trip ahead and 30 minutes into the drive we had car trouble. Our vehicle was the son-in-law's van so we could pick up some furniture from our parents' estates. A new battery and then an alternator put us back on the road, but stole a day from our trip. All reservations had to be cancelled and re-established. We we... Sun, 29 Oct 2017 17:01:19 EST watching myself Day 15 is intended to be the start of the diet. I am in maintenance and don't ant to lose much but I DO want to learn to think like a thin person a la Beck pink book. I am already keeping a pretty close eye on what goes in and how much activity I have (calories in versus calories burned, considering metabolism). While I don't record my daily food, I do have a pretty clear idea of what I will be eating every day. I have just a few breakfast choices and it would be a rarity for me to stray from... Sun, 15 Oct 2017 16:38:08 EST time to plan? So on the Beck agenda for today... <BR> I have read my cards <BR> I sit to eat and I eat slowly, putting down the utensils between some of the bites and savoring the taste of what I am eating <BR> I am giving myself credit when I do things correctly <BR> I've had lots of spontaneous exercise (it's a laundry day-up and down stairs again and again!) <BR> I did planned exercise. I tolerated hunger but had no cravings or desires outside of my regular eating times: breakfast, am snack half hour or... Sat, 14 Oct 2017 18:37:40 EST I'm hungry... Yesterday's Beck assignment was to identify the difference between hunger, desire and craving, so we are asked to document our level of "hungry" before, during, after meals and then 20 minutes after the meal. Before breakfast, I was 4-5 (on a scale of 10, with 10 being famished). My stomach was growling but not as intensely as it had the night before at bedtime. Interesting! I eat a pretty good breakfast of steel cut oats, about a cup and a third of cherries and blueberries plus about 1/2-3/... Fri, 13 Oct 2017 16:30:04 EST the difference between hunger, desire and cravings Today's Beck (for me since I am behind) tells the difference between being hungry, wanting something and having a craving. This is an excellent lesson for me because I am not always good about telling the difference, and will sometimes succumb if it's just a desire or a craving. She says to measure or rate your hunger. Last night when I climbed into bed after my Life Group, the stomach was growling and I felt about a 6 on a scale of 10. I ignored it and was able to fall asleep. ... Thu, 12 Oct 2017 09:09:12 EST 2 intact So reading Beck today, I covered days 9 and 10. I have the exercise thing set up on a daily basis already. For me the challenge will be in a week when I am traveling 8-10 hours a day. I will be really wanting to stretch and move every time we take a break, which is typically every 2 hours. Day 10 is about setting a goal. 5 pounds is the max I could lose right now. I was 5 pounds lighter at the beginning of the summer and people thought I was ill. Perhaps that's compared to where I have been i... Wed, 11 Oct 2017 15:28:11 EST Daily check-in I have read the Beck cards and am sitting and eating more slowly, putting the utensil down off and on throughout the meal. I didn't pick a specific diet because I am in maintenance and the foods I eat are appropriate. It's the snacking that I must monitor. I have made sure my environment is conducive to losing/maintaining by making sure any trigger snacks are out of sight. I do have scheduled time to monitor my intake with flexibility built in. For example, we had an early visitor that interf... Tue, 10 Oct 2017 12:54:45 EST Finally Beck! I finally received my Beck pink book towards the end of last week. Because I am in maintenance and actually have been for over a year, I chose to read a bit more instead of 1 day at a time. I got myself ready with the supplies and wrote my advantages. That was the easy part! Maintain mobility, decrease inflammation, increase self-concept, clothes that fit happily, energy level, weight management and maybe an occasional compliment from people who have seen me heavier. I started to look through... Mon, 9 Oct 2017 12:53:57 EST Winners Winners in life are motivated to give more than is required and to do it with a cheerful spirit. <BR> <BR> Samuel Grady an Olympic Gold Medalist in Tracka nd Feliz speaks of working what you're supposed to do and then do a little more... The right choices are seldom the easy ones. I have two adult sons. In their little league days, the older worked hard at every skill. Even at home, he was outside playing catch or hitting balls to get better all the time. Second son was 3 years y... Wed, 4 Oct 2017 11:57:39 EST Courage "Courage is not defined by those who fought and did not fall, but by those who fought, fell, and rose again." <BR> <BR> I wonder how many of you remember the name Max Clelland. He was secretary if state in Georgia and head of Veterans Affairs under President Jimmy Carter, but what made him stand out to me is that he was a war hero.Cleland served in the United States Army during the Vietnam War, attaining the rank of Captain. He was awarded the Silver Star and the Bronze Star for valorous ac... Sun, 17 Sep 2017 20:58:31 EST No deposit, no return John Nabor, 4 time Olympic Gold Medalist in swimming used this as his favorite saying. You get out of life what you're willing to put into it. In other words, you reap what you sow. When people spoke to him about goals and dreams, he challenged them by asking "What are you willing to do about it?" Every success starts with hard work, commitment, and sacrifice. What are you willing to give up today in order to meet your goals, dreams and expectations tomorrow?! Wed, 6 Sep 2017 17:34:47 EST Happy Labor Day Hoping most of you have a day to relax and recharge! It seems as though even on "days off," most of us stay very busy, either with home projects and sometimes at play. It's really okay to kick back once in a while! <BR> <BR> That said, a famous quote from Tom Landry: <BR> A winner never stops trying. <BR> <BR> So keep winning!! Many of you will see family and friends this weekend. Advice from Mark Twain: Keep away from people who try to belittle your ambitions. Small people always do that,... Sat, 2 Sep 2017 16:07:13 EST always do your best! Nobody who ever gave their best regretted it. George Halas <BR> Today is a great day to do your best!! <BR> Tue, 29 Aug 2017 10:08:16 EST 40 things about me (borrowed from Claire in Paris) 1. Do you like blue cheese? <BR> Oh yes, I LOVE blue cheese, especially roquefort. <BR> <BR> 2. Have you ever smoked cigarettes? <BR> As a rebellion teenager through my first year of college. I learned! <BR> <BR> 3. Do you own a gun? <BR> No <BR> <BR> 4. What is your favourite sweet drink? <BR> I guess coffee with a touch of sweetener... <BR> <BR> 5. Do you hold any diploma(s), degree(s) or certification(s)? <BR> I earned a Masters' in Communication Disorders (Speech Language Pathol... Sat, 27 May 2017 16:08:35 EST official! I have submitted my letter of intention to retire at the end of this school year. That's part one! The whole idea was that our youngest who lives in the area has a 3-year old, whom my husband cares for 3 days a week. DH has said from the beginning that he won't care for a second child...only this g-son whom he adores. So when the talk of having a second child came up, I had said I would make plans to retire if she gets pregnant, and I can team with DH on two little people. I did submit the le... Mon, 30 Jan 2017 18:25:56 EST back to work! They took the 25 staples out of my backside yesterday and we had the conversation about going to work. So today, I am back in the car and driving to work. I have a PT appointment that cuts the day in half. We'll see if I choose to return to work or come home for a nap! Feels as though Ive been gone forever, but then again, I've been getting texts from my families and co-eorkers, so they are keeping me in the loop!! Tue, 6 Dec 2016 08:02:26 EST new hip! Tomorrow I will head to the surgical hospital for a new hip! I'm pretty exited and looking forward to having way less discomfort this one brings me. The crazy things you do to prep, though... For 3 days I use a special soap (hibi cleanse), and no lotions or creams, nothing that cuts, etc. So my body is screaming for some moisturizer! No mascara even! Yikes! Interesting event. Of course, I am bringing the lotions and moisturizer and mascara with me for my 2 day hospital stay. Dry skin makes me... Mon, 21 Nov 2016 08:27:45 EST Blog Challenge Day 29: Write About Something/Someone You Can't Live Without I couldn't live without knowing that my God has a perfect plan for me-for good and not for evil! I need to live to show that every day! <BR> <BR> from today's <BR> What a God we have! And how fortunate we are to have him, this Father of our Master Jesus! Because Jesus was raised from the dead, we’ve been given a brand-new life and have everything to live for, including a future in heaven—and the future starts now! God is keeping careful watch over us and the future. The Da... Mon, 3 Oct 2016 08:14:10 EST Challenge day 2 and 26 Challenge 25 asks "If you could meet/have one fictional character fall in Love with you, who would it be?" <BR> My first reaction was that I have no need for any fictional character to fall in love with me...but I came up with one... or a group so to speak. How about Lassie! She was the perfect dog! She was always rescuing Timmy from all kinds of dangerous situations, never asked for much and loved everyone who was good. Almost any fictional dog would be right up my alley... except maybe Beet... Mon, 26 Sep 2016 20:02:17 EST Challenge for days 23 and 24 Day 23 identifies my guilty pleasure. I could say dark chocolate kisses, but I don't really feel guilty when I eat them. Maybe more accurately would be ice cream with m&m's and chocolate sauce!! That would definitely be a guilty pleasure. The good news is that I have learned to keep it to a small portion, unlike in my past. I use a small custard cup. Keeps me honest!! HA! <BR> <BR> Day 24: write about my day. I am up at 4:15 ion weekdays, closer to 5 on weekends. I check email, then get 30 m... Sun, 25 Sep 2016 18:10:55 EST Days 21 and 22 on the challenge Link to challenge topic blog:<BR>individual.asp?blog_id=6229498 <BR> <BR> I've been at a conference and then had the 2-tear old g-son when I walked in the door for the past several days. I was lucky to get online at all! Ha! So I've missed a few of the days. I'll try to give you days 21 and 22 <BR> <BR> 21 refers to the most embarrassing moment... I grew up in a messy dysfunctional household. That said my second grade Catholic School teacher (nun... Sat, 24 Sep 2016 12:48:38 EST Days 19 and 20 of the Challenge Link to challenge topic blog:<BR>individual.asp?blog_id=6229498 <BR> <BR> Day 19 (yesterday) was about my idol. Honestly, it would have to be Jesus. I cannot imagine any human being putting up with the constant harassment, bullying and finally torture as He did. And he did it all because I was so bad and deserved to be punished for my failures. Instead, He took my stripes. He makes miracles happen! I remember being single mom and out of money when... Tue, 20 Sep 2016 18:18:17 EST challenge for day 18 I'm a day late again. I'll make it up later... <BR> Write about your favorite book, movie, song, food, color, animal <BR> <BR> My favorite book is my Bible. I prefer the Message because it's a wonderful paraphrase with t <BR> ons of idioms, so its really fun to read, and I also love the New Living Translation. Both are so much easier to read than the King James, though there is a newer easier version. MY reading must be relevant or it makes no sense...! <BR> <BR> My favorite movi... Mon, 19 Sep 2016 08:35:42 EST challenge for Day 17 Yes, I skipped days 15-the first kiss and day 16-my biggest fear. Today is day 17-someone or something I miss: <BR> My mom died in 2002. She was my email buddy. She had been a smoker form age 13 until she was 58. It was a huge deal when she gave up cigarettes. She was a volunteer at a 2nd hand store for all my growing up years and took a paid job with the organization at age 62. This was the first job she'd held since she was married at age 23, so it was a really big deal. It wasn't a big pay... Sat, 17 Sep 2016 15:33:13 EST Day 14 of the challenge Link to challenge topic blog:<BR>individual.asp?blog_id=6229498 <BR> <BR> My favorite holiday: Well, I think mine is Christmas for lots and lots of reasons! I love to give gifts! I believe the Giver of all gifts gave us His Son all those years ago. No one is exactly sure of the actual date and it doesn't matter really, but the giving is how we remember. I am always challenged to find the right gift for each person, but I am thrilled when my list i... Wed, 14 Sep 2016 09:24:20 EST Challenge day 13 Link to the list of 31 topics:<BR>individual.asp?blog_id=6229498 <BR> <BR> Write about something that happened to you this week... <BR> <BR> far there has been nothing unusual. Every day is a little different based on the kids I see for therapy and the evaluations I complete. Today's eval will be interesting. At home, we share day care responsibilities with the other Gramma. My husband is Grampa Nanny 3 days a week, But Gramma Patty has ... Tue, 13 Sep 2016 09:49:24 EST Challenge for day 12 Link to the list of 31 topics:<BR>individual.asp?blog_id=6229498 <BR> <BR> Today's challenge is asking who is your best friend? This is actually a tough one for me. My husband is my best friend or we probably wouldn't still be married after 31 years. Yet he does sometimes make life challenging, as most spouses do. We fall in love with certain qualities, then when they get over-exposed, we don't like them quite so much. Funny, isn't it. My daughter... Mon, 12 Sep 2016 09:29:17 EST Day 11 Since day 10 was to blog about anything we want, I am leaving the 9-11 blog for that! Day 11: What Is Your School Status? (Are you a nerd, jock, prep, bully, etc. If you don't have school, or are home-schooled, talk about what you would want your status to be.) <BR> <BR> My school status is as staff! I am a speech Language pathologist, so my job is to see 3-5 year old children in the community-homes, daycare's and preschools, if they have an individualized education plan requiring speech so... Sun, 11 Sep 2016 14:42:53 EST 9-11 15 years ago, I had 5 family members who would have been right at the Towers when the attacks occurred. My sister's husband had a leg injury so he took a cab that morning instead of the subway and the cab was stuck in traffic. He didn't get there. Their daughter was in school several blocks away. I don't remember why but they avoided the Towers that day. My brother missed his ferry to cross over from NJ. He was lined up for the next ferry when the first tower fell. My cousin and his wife, who... Sun, 11 Sep 2016 07:45:32 EST 9-11 15 years ago, I had 5 family members who would have been right at the Towers when the attacks occurred. My sister's husband had a leg injury so he took a cab that morning instead of the subway and the cab was stuck in traffic. He didn't get there. Their daughter was in school several blocks away. I don't remember why but they avoided the Towers that day. My brother missed his ferry to cross over from NJ. He was lined up for the next ferry when the first tower fell. My cousin and his wife, who... Sun, 11 Sep 2016 07:45:28 EST challenges for days 8&9 Yesterday was so busy I don't get 2 minutes to answer these challenges, so tomorrow will have to be #10 and 11 to keep up with the days! The original challenge is at:<BR>ournal_individual.asp?blog_id=6229498 <BR> <BR> Day 8 is how I discovered SP: The truth is I was pretty frustrated with myself and my inability to hold down those extra pounds. I've lost weight in the past and knew I needed some sort of accountability. I was pretty good at getting e... Sat, 10 Sep 2016 12:31:22 EST Challenge days 1 and 7 Sorry I missed yesterday's challenge. Here is the link to the original challenge.<BR>ournal_individual.asp?blog_id=6229498 <BR> Today, I'm going to address Days 1 and 7, and tomorrow I'll pick up on Day 8 and 9. <BR> <BR> Day 1 wants 10 facts, so here we go: <BR> 1. I am a speech Language Pathologist. I have worked in this field since 1978 and wouldn't change a thing. My original plan when I went back to school was to look into Audiology, but becau... Thu, 8 Sep 2016 11:08:43 EST