PEPPERMINT131's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=PEPPERMINT131 PEPPERMINT131's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ MY WEIGHT GAIN HAS BEEN TIED TO EMOTIONAL EVENTS (+ or -) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5735506 127 - High school graduation <BR> 132 - graduation 2-year degree <BR> 153 - Divorce from a cheater <BR> 160 - graduation 4-year degree <BR> 165 - Change of Jobs <BR> 170 - caregiver to mom <BR> 180 - enough! Wed, 9 Jul 2014 17:36:32 EST DAY 9 – ACT AS IF http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5734023 INTENTION: “An ounce of behavior is worth a pound of words.” Sanford Meisner <BR> <BR> Fake it till you make it. What would a thin person eat? Eat to fuel How you act is how you feel. The way you feel brings out the behavior. Be a rock star! You can do anything. <BR> <BR> PLAYLIST: “Super Freak” (Rick James) “Get Down Tonight” (KC & The Sunshine Band) “Get Down On It” Kool & The Gang “That’s the Way I Like It” (KC & The Sunshine Band) “Low Rider” (War) <BR> <BR> YOGA: Routine. Y... Mon, 7 Jul 2014 18:39:35 EST DAY 8 - DOING NOTHING IS SOMETHING http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5733154 INTENTION: “By letting it go, it all gets done. The world is won by those who let it go.” Lao Tzu Be receptive. Make universe feel good, receive its gifts. Hugs, compliments, even criticism may have a seed of a gift. <BR> <BR> PLAYLIST “Let It Go” (Frankie Valli), “My Girl” (Frankie Valli) “Pretty Woman” (Roy Orbison) “Signed, Sealed, Delivered, I’m Yours (Stevie Wonder) <BR> <BR> CARDIO: None <BR> <BR> YOGA: Routine <BR> <BR> PLUS: Rabbit, Dolphin, Seated Shoulder Stret... Sun, 6 Jul 2014 14:41:55 EST DAY 7 - FEEL YOUR WAY THROUGH http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5708292 INTENTION: "It is my fervent hope that my whole life on this earth will ever be tears and laughter." Kahlil Gibran <BR> <BR> Emotions --> primary motivator <BR> mother/food = nurturing; sustaining; grounding <BR> father/exercise = stretches and pushes past limitations, challenges, develops strength <BR> when you find yourself emotionaly, water can flush it out. drink water, swim/hot tub/bath. <BR> <BR> PLAYLIST "Fortunate Son" (Credence Clearwater Revival) "Cold As Ice" (Foreigner) "Bor... Sun, 1 Jun 2014 18:51:23 EST DAY 6 - BREATH IS THE BRIDGE FROM THE MIND TO THE BODY http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5708275 INTENTION: "I took a deep breath and lsitened to the old bray of my heart: I am, I am, I am." Sylvia Plath <BR> <BR> Breath = key of life. Breath carries prana (life-force energy) to body. <BR> vinyasa = linking breath w/ body <BR> active mind, bring awareness back w/ breathing. <BR> distracted - check cell/email or rushing, reconnect w/breath. habitual patterns are reminders. <BR> <BR> PLAYLIST: Down on the corner (Credence Clearwater Revival) Magic Carpet Ride (Steppenwolf) Here Co... Sun, 1 Jun 2014 18:14:38 EST DAY 5 - ENERGY FLOWS WHERE THE MIND GOES http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5706877 Intention: "We can't solve problems using the same kind of thinking that created them." Albert Einstein <BR> <BR> Mind rules Emotions rules Body. I will think positive thoughts. When it is difficult, I will take a stress break (meditation, breathing, visualization). <BR> Mantra "I love you" <BR> <BR> PLAYLIST: Don't Stop Believin (Journey) I can't Get No Satisfaction (Rolling Stones), Brown Eyed Girl (Van Morrison), Jack & Diane (John Mellencamp) American Pie (Don McLean) <BR> <BR> Y... Fri, 30 May 2014 14:53:21 EST DAY 4 - GRATEFUL http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5706869 Intention: "The roots of all goodness lie in the soil of appreciation for goodness." Dalai Lama <BR> I will be grateful. When something is out of control, I will put it at the top of my list. New challenge/new opportunity to learn and grow. <BR> <BR> GRATITUDE LIST: 5-10 items, includes challenging item <BR> <BR> PLAYLIST: Free Falling (Tom Petty) Sweet Home Alabama (Lynrd Skynyrd) Miss You (Rolling Stones) <BR> <BR> YOGA: GROUNDING ROUTINE <BR> chair, warrior, triangle, half moon, s... Fri, 30 May 2014 14:44:02 EST DAY 3 - MAKE SHORT-TERM GOALS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5706866 Intention: "life is available only in the present moment. If you abandon the present moment, you cannot live the moments of daily life deeply." Thich Nhat Hanh <BR> I will pay attention to my senses (taste, touch, smell, hearing and sight). <BR> <BR> SENSES: Use all 5 senses. <BR> <BR> PLAYLIST: Oh La Da Di (The Beatles), Good Vibrations (Brian Wilson), Happy Together (The Turtles) Hey Jude (The Beatles) <BR> <BR> YOGA: Routine, Tree Pose <BR> <BR> CARDIO: 30-60 min walk <BR> <BR... Fri, 30 May 2014 14:35:33 EST Day 2 - SEE THE FINISH LINE http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5706857 Intention: "Warrior jump over walls, they don't demolish them." Carlos Castaneda <BR> <BR> I will get over the humps in my way to seeing my goal, 150. <BR> Each day, new body, new opportunity. <BR> Think in the present, not past/future. <BR> <BR> PLAYIST: Stand By Me (Ben King) Good Vibrations (Beach Boys) I Believe in You (Neil Young) <BR> <BR> YOGA: Routine, Reverse Warrior, Side Angle Pose <BR> <BR> CARDIO: run, walk, dance, jumping, kicks, hopping, skipping, steps <BR> <... Fri, 30 May 2014 14:18:49 EST DAY 1 - NAME IT/CLAIM IT http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5703968 INTENTION: "Whatever you can do or dream you can do, begin it. Boldness has genius, power, and magin in it. Begin it now." Goethe <BR> <BR> I feel great. I am healthy. I am a great spouse. I inspire. I love. <BR> <BR> I will be selfish. Can't take care of others, unless I take care of self. <BR> <BR> <BR> PLAYLIST: Respect (Arthea Franklin), Staying Alive (Bee Gees), Start Me Up (Rolling Stones) Do You Love Me (Contours) <BR> <BR> YOGA: Routine, boat pose <BR> <BR> CARDI... Mon, 26 May 2014 23:45:50 EST My relationship with food - What does food mean to me? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5703780 Food is a reward. Growing up grandma baked homemade sweet breads for us on Sundays. Sundays were filled with family dinners and lots of family. <BR> <BR> Mom carried on the tradition of rewarding us for good behavior with food. At age 9-10, we experienced fast food for the first time. Later it became 3-4 times per week. <BR> <BR> Today, those I love I treat with food. It would be nice if I found a replacement/reward for food. <BR> <BR> Food serves as an emotional, stress-reducer and n... Mon, 26 May 2014 19:28:47 EST MINDFULNESS-LIVING IN THE MOMENT http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5616159 Autopilot routines and don't remember? <BR> Absentmindedly eat, can't sleep-mind too busy, coping w/ health concerns <BR> <BR> Mindfulness-form of meditation to enrich life, calm mind, improve health, reduce pain. <BR> Conscious effort to be completely present-set aside worries, expectations, thoughts, emotions. <BR> <BR> Systematic daily practice of mindfulness trains brain to focus on what's actually happening. <BR> Avoid premature assumptions/interpretations, reduce emotional responses, ... Wed, 5 Feb 2014 17:30:44 EST General Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5610429 I am here to serve God. <BR> I am here to be happy, optomistic, healthy, to love God! <BR> to love one another! <BR> I am strong. <BR> <BR> Why do I nnot take care of myself? <BR> Why do I take care of others before taking care of myself? <BR> I have to take care of me to be able to take care of others. <BR> <BR> Physical, emotionaly, spiritual. <BR> If you take care of physical, it affects the other two. One out of... Thu, 30 Jan 2014 17:22:14 EST BIGGEST LOSER http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5610422 . Food Diary <BR> . Nutrition <BR> . Caloric Count <BR> . Fitness IQ <BR> 1.5 hrs treadmill w/o incline, transition to w/ incline <BR> Stairmaaster <BR> 3 sets of <BR> hop-overs <BR> pull ups <BR> crawl <BR> squat <BR> Hike a mountain, go to beach where there is no pressure/distractors <BR> It will take time and be hard. <BR> Overweight - do not bend, adds pressure on joints,, weakens glutes, hamstrings & core Thu, 30 Jan 2014 17:10:33 EST Cost of extra weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5581031 1) Health issues <BR> 2) Health care expenses (meds, test) <BR> 3) Loss of time (doctor's appointments) <BR> 4) Pain (arches) <BR> 5) Exposure to radiation (CT/MRIs) <BR> 6) Potential for impairment (heart, stroke, cancer, diabetes, vision) <BR> 7) More/longer hospital stays $$ <BR> 8) Less opportunities (work, promotions) <BR> 9) Lower paychecks <BR> 10)Clothing more expensive and less available <BR> 11)Airplane seats tight fighting and uncomfortable <BR> 12)Premature death Fri, 3 Jan 2014 17:08:19 EST Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5580987 1) SMART - specific, measurable, achievable, realistic and timely <BR> 2) PROGRAM - Plan of Attack <BR> 3) HABITS - 3 mos = new behavior. <BR> 4) TRACKABLE - Keep a log w/ running list of accomplishments. <BR> 5) ACCOUNTABLE - Mom, doctor and/or spouse <BR> 6) $ on the LINE - When I lose 10 lbs w/n 1st qtr, I get $500. If I gain, I give $300 to charity. <BR> Fri, 3 Jan 2014 16:17:39 EST Fish Recipes - Protein/Omega 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5579830 Anchovies - O3/Selenium(joint) - soak h20 30mins/dry to eliminate salt <BR> brush whole-wheat pitas w/oil, broil 2 mins, spread w/pizza sauce, sprinkle w/ chopped <BR> anchovies, sliced kalamata olives, artichoke hearts, red pepper flakes, shredded <BR> mozzarella. broil 1 min. garnish w/ basil. <BR> <BR> Crab (canned) - phosphorus/zinc (metabolism/immune system) - get no fishy smell <BR> 1/2 c yogurt, 1 t curry powder, 1/8 t cayenne. Another bowl, two 6-oz cans crab, <B... Thu, 2 Jan 2014 18:23:07 EST Going the distance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5579657 Schedule <BR> Establish routines <BR> Enjoy Life <BR> Small wins <BR> Motivation <BR> Nutrition <BR> Sweat <BR> No sitting <BR> Postive Perspective Thu, 2 Jan 2014 15:39:38 EST 30 Days/30 Ways http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5579650 1 - Move pushup/crunches <BR> 2 - Eat mindfully <BR> 3 - Schedule exercise <BR> 4 - Portion control; measure <BR> 5 - Food tracking <BR> 6 - Schedule relaxation <BR> 7 - Plan meals <BR> 8 - Eat out less <BR> 9 - Active hobby <BR> 10 - Meditate <BR> 11 - 1 cheat meal <BR> 12 - Rest <BR> 13 - Mix up workouts <BR> 14 - Check pantry <BR> 15 - De-clutter life (things, people) <BR> 16 - Restaurant research <BR> 17 - Drink water <BR> 18 - Food swaps <BR> 19 - Maximize gym time <BR> 20 - Less screen ... Thu, 2 Jan 2014 15:32:02 EST Reset - Pre-Diabetic http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5337595 Based on nutritionist advice, reset cals/carbs/fat and protein for pre-diabetic range. Sat, 27 Apr 2013 19:23:22 EST Carb, Fat & Protein Range http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5331039 Courtesy of Sparkpeople: <BR> <BR> <BR> Nutrient Carbohydrates Fat Protein (Women) <BR> Healthy Range 45%-65% 20%-35% 10%-35% <BR> 1200 calories 135-195 g 27-47 g *60-105 g <BR> 1500 calories 169-244 g 33-58 g *60-131 g <BR> 1800 calories 203-293 g 40-70 g *60-158 g <BR> 2100 calories 236-341 g 47-82 g *60-184 g <BR> 2400 calories 270-390 g 53-93 g *60-210 g Sun, 21 Apr 2013 21:45:02 EST When I Overdo It ---- http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330865 1) Listen to my body - overeat = GERD <BR> 2) If/when I overdo it, wait till hungry again before eating. <BR> 3) I will have delicious food for rest of my life <BR> 4) Be present to my foods -- <BR> Is it delicious? <BR> Is it worth eating? Do eat, just cause it's there, paid for. <BR> Do I want to finish it? <BR> Is the food memorable Sun, 21 Apr 2013 18:26:37 EST Habits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330862 Habits take 21 days to form. <BR> Stages <BR> 1) pre-contemplation <BR> 2) contemplation **need action plan** <BR> 3) preparation <BR> 4) action <BR> 5) maintenance Sun, 21 Apr 2013 18:24:16 EST Roadblocks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330804 1) late am starts <BR> 2) ignore thirst <BR> 3) not making my health/me a priority <BR> 4) party weekends <BR> 5) late eating & drinks Sun, 21 Apr 2013 17:03:06 EST Motivation & Guilt, Plus Strategies to Help http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5328979 Synopsis from multiple Sparkpeople articles: <BR> I let time, work, persistence and motivation affect my weight. Adding to this are: <BR> 1) Inadequate problem-solving skills when acting as a caregiver. <BR> 2) Unrealistic expectations-wanting to be "supercaregiver." <BR> 3) Toxic guilt/negative self-talk-I have a hard time giving myself + motivating self-talk. <BR> 4) I feel my intrinsic motivation starting to decrease. <BR> <BR> Questions: <BR> 1) Is this acute/chronic? <BR> 2) How do I p... Fri, 19 Apr 2013 18:29:34 EST STRESS REDUCTION http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5323183 1) Avoid (person/thing) <BR> 2) Alter (my perception) <BR> 3) Adapt (visual imagery) <BR> 4) Accept (what I cannot change) Sun, 14 Apr 2013 20:37:18 EST Motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5320889 1) Do I want immediate (sweet treat) or long-term gratification (healhty/fit)? <BR> 2) Do I want gratification of senses (sweet treat) or psychological gratification (healthy/fit)? <BR> Both are equal. One pursuit can't be superior. To deny the other, creates internal conflict. <BR> 3) If I view motivation as resisting "bad" foods/lying on couch, this is self-blame. <BR> 4) Motivation is a conscious choice and taking responsibility for those choices. <BR> <BR> Killers of Motivation a... Fri, 12 Apr 2013 13:41:37 EST Living, loving, laughing and soft serve http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5314673 Two things that make me smile are: <BR> 1) Living, Loving and Laughing. <BR> 2) Little kids enjoy the simplest things in life. Last night, I watched a four year getting a <BR> McDonald's soft serve. He held it...waiting patiently...while his father filled their drinks. <BR> Usually, I just gobble a soft serve down. Today, I ate it with intention. And, I ate dessert before dinner for the pure joy of it. Sun, 7 Apr 2013 13:15:38 EST RESET RDA for CARBS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5305408 Lowered carb requirement based. Used diabetic recommendation. Sat, 30 Mar 2013 13:44:35 EST RDA PROTEIN REQUIREMENTS - RESET CARBS, FAT & PROTEIN http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5305406 Calculated RDA protein (weight/2.2 kg x 0.8 moderate activity. Web recommends 0.85 for moderate activity; however, Metabolism Book recommends using 1.0 factor for average activity). Based on 0.8 factor: <BR> 170 lbs = 76 gms protein <BR> 160 lbs = 58 gms protein <BR> 150 lbs = 54 gms protein <BR> 140 lbs = 51 gms protein <BR> 130 lbs = 47 gms protein Sat, 30 Mar 2013 13:43:41 EST