SANDLADY48's SparkPeople Blog SANDLADY48's Blog on SparkPeople, home of free diet plans and a healthy living community HOLIDAY PLAN, ETC Until the end of the year <BR> <BR> ST twice a week <BR> Cardio three times a week <BR> Stay with small plates, half non starchy vegetables <BR> Small bites of desserts <BR> Healthy snacks <BR> Do not eat two hours before bedtime. <BR> Re-read this daily Mon, 16 Dec 2013 22:41:46 EST How to eat right for Thanksgiving <em>429</em> <em>430</em> <em>428</em> <em>430</em> <em>429</em> <BR> <BR> Both the Biggest Loser Resort Niagara and Kripalu Yoga Center emphasized the plate version of eating healthy. Fill half with Vegetables, one quarter with grains or carby vegetables, the last quarter proteins, add a healthy fat. <BR> This is WW's version of a Healthy Thanksgiving Plate. Good luck! <BR> <BR> <img src=""> <BR> <BR> HAPPY THANKSGIVIN... Wed, 27 Nov 2013 10:43:01 EST P90 and TRX My trainer is certified in P90X and TRX and who knows what else! This is today's workout. <BR> <BR> I paired up with a new neighbor to save a few $$. I followed her through this round. <BR> <BR> <img src=""> <BR> <BR> Whew! After a two or three minute rest, she followed me through Round 2. We swapped out wall squats for abs. <BR> <BR> <img src=""> <BR> <BR> The trainer uses ... Tue, 15 Oct 2013 22:15:25 EST Personal trainer and insane workout I love my new personal trainer. This is the first round of exercises I did yesterday. She has a tabata app on her phone, I do a one or two minute burst and then rest 20 seconds and move on. <BR> <BR> <img src=""> <BR> <BR> Then on to round two. <BR> <BR> <img src=""> <BR> <BR> I was sucking wind. <BR> <BR> Funny story. I was dragging the weight behind me like a mule not payin... Wed, 9 Oct 2013 18:18:03 EST Turning 65 - my birthday present to me A milestone, a month away. 65 seems old. I do not feel old. I have this as the background on my SP page. Talk about a picture being worth a thousand words. <BR> <BR> <img src=""> <BR> <BR> (In case there was any confusion, I want to be the lady on the right) <BR> <BR> Last spring, DH turned 65. He took himself to Vegas for three weeks. I call it his March Madness madness. <BR> <BR> I decided to take my three weeks and apply them to... Thu, 26 Sep 2013 18:28:50 EST The Desiderta Disclaimer here. My sister is the English major, high brow literature buff but she is not terribly technical and still balances her checkbook in one of those ledgers. I am the math and science sister who has all her finances on Quicken, can put anything together and reads trashy beach novels most of the time. <BR> <BR> That said, she is in Ireland at the moment, heading to Spain but when she gets back and I ask her, I am sure she probably knows this by heart. I, on the other hand, have neve... Wed, 4 Sep 2013 10:55:31 EST The roller coaster As you can see from my pictures, I have very curly hair. Mom used to recite that old poem to me: <BR> When she was good she was very very good, when she was bad she was horrid. <BR> <BR> I think it stuck. I can go days, weeks, months doing very very well addressing all my health issues. Then something happens and that little curl takes over. Now, I don't do anything really horrible, I just slack off from exercise and throw a few extra calories into the mix. <BR> <BR> Through it all, I keep... Mon, 19 Aug 2013 23:22:16 EST BLC 22 Midway report How am I doing? <BR> <BR> Not my best round. <BR> <BR> DD signed me up for a personal trainer and she works me to smithereens. Stuff I would not imagine that I would be able to do. And I do it. <BR> <BR> And yet, after 8 weekly sessions, I see very little improvement, in spite of adding other ST and cardio to my plan. <BR> <BR> I am eating clean 95/5 % of the time and yet the scales are not moving. I do feel some extra space in the clothing so I'll take that as a partial win. <BR> <BR>... Sun, 21 Jul 2013 18:28:50 EST Free and cheap reading on an e-reader. <em>149</em> <em>203</em> <em>149</em> <em>203</em> <em>149</em> <em>203</em> <em>149</em> <em>203</em> <em>149</em> <BR> <BR> This subject came up on our BLC 22 chat so here is my 45 cents. <BR> <BR> Disclaimer. I have a kindle, DH has a kindle fire. I don't like reading on either, I see a strobe effect every time the page turns. Now, this bothers no one else, they don't even know what I am talking about. Perhaps how my brain is wired. I do LOVE the kindle app o... Sat, 22 Jun 2013 18:44:40 EST The hooping challenge is on My BLC 22 team, the wonderful Silver Spies, have been discussing hula hoops and how good they are for your core. It reminded me that I had read something about that, bought one, got distracted and put it in a closet. So, off I went to said closet where I found this box: <BR> <BR> <img src=""> <BR> <BR> The flip side of the box: <BR> <BR> <img src=""> <BR> <BR> This multicolored ... Tue, 11 Jun 2013 12:52:40 EST Diva's Half marathon - as a volunteer this time So, my knee is not ready for another half, it may never be. So I had one heck of a time volunteering this weekend at the Diva's Half Marathon in North Myrtle Beach, SC <BR> <BR> I worked the expo Friday - distributing bags and bibs and Saturday - distributing running shirts that DID NOT fit anyone. They were so small and every person who came up to our booth thought that she was the first to discover that fact. And try to trade up. We had to tell them that we needed to distribute according t... Sun, 28 Apr 2013 20:22:14 EST Scavenger Hunt - success, not as easy as I thought Okay, first the shells. These were easy, but I found some good ones in a gift shop. <BR> <BR> <img src=""> <BR> <BR> Sea Horses, well, it seemed like I saw them all over the place, not so, I finally found this on a t-shirt. <BR> <BR> <img src=""> <BR> <BR> Undaunted, I continued my quest and found these magnets. <BR> <BR> <img src=" Sat, 27 Apr 2013 20:13:59 EST North Myrtle Beach, SC on the Grand Strand We live in North Myrtle Beach, SC. Just south of the NC/SC border. We have a 4 bedroom ocean front condo that we bought in 1998, and practiced retirement (on weekends from Raleigh, NC) until we did it for real in 2008. This is our home! <BR> <BR> <img src=""> <BR> <BR> We live near some of the best beaches in the world. Here is your intro to the Grand Strand. <BR> <BR> <img src=" Wed, 10 Apr 2013 21:23:44 EST LEAP Phase 2 update Each day I have added a new food, egg, cherry (for the tart cherry juice), corn (also as in popped), cabbage and grapefruit. <BR> <BR> On to Phase 2, I will add bananas tomorrow so I can make a smoothie and spinach on the next day and have a salad. <BR> <BR> I have kept on with my hypertension, thyroid and reflux medications and added in some vegetarian iron, the regular stuff was too irritation to my GI system. <BR> <BR> I AM OFF ALL OTHER MEDICATIONS. This includes all supplements, multi... Wed, 13 Mar 2013 00:18:10 EST LEAP, Phase 1 review and onto Phase 2 My first ten days are done! <BR> I made a lot of soups and stir fry. <BR> <BR> It was tolerable. <BR> The only seasoning I could use was salt. And lemon. But I had olives on my list so I just cut them up in about everything. <BR> <BR> So, where am I after 10 days? <BR> My dietician had me do a survey of symptoms a few months ago and then re-do it on Thursday. These included GI, body aches, sinus, all kinds of inflammatory symptoms. And my score dropped considerably. My tummy is better, ... Sun, 10 Mar 2013 20:11:36 EST MY LEAP Picking up where I left off..... <BR> <BR> My dietician sent me a kit, I took it to a lab while we were in Florida last month, had the blood drawn and sent it via Fedex. All of this was in the package I got and the lovely lady at the lab had Fedex on speed dial, they came and picked up my blood so I didn't have to run all over a strange city and find a drop off site. <BR> <BR> A few days later, I got an email with all my food sensitivies listed, with a sliding scale of exactly how sensitiv... Wed, 6 Mar 2013 12:50:06 EST Today's exercise challenge <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <em>12</em> <BR> Well, I'll be turning 65 much later this year. <BR> All my HS classmates are one by one hitting this status (so much older than I) <BR> Sadly, many of my friends can't walk the six miles that I did yesterday. <BR> Many are very sedentary with one to multiple joint replacements or really bad backs. <BR> I personally have given up jumping j... Wed, 6 Mar 2013 08:25:59 EST LEAP into 2013 Not your conventional LEAP! <BR> <BR> This LEAP stand for: Lifestyle Eating and Performance (LEAP) Program <BR> <BR> Why do some diets work for me and not you? <BR> <BR> Many medical professionals are learning that this may be do to food sensitivities. <BR> <BR> And these food sensitivities can cause problems from fibromyalgia, to arthritis and IBS and many others. <BR> <BR> When at the Biggest Loser Resort at Fitness Ridge in Utah in 2009, we had the opportunity to attend classes giv... Sat, 2 Mar 2013 11:28:38 EST 2012 is Gone I have to review this for myself because other than my DS's wedding in June, it was not a very good year. <BR> I started with Plantar fasciitis in January, steroids, a boot, and unable to walk very far. Something in my system got screwy so in March and April I had two different infections, a sebaceous cyst on my neck and Paronychia on my finger. They had to open both and gave me three different antibiotics over the course of the two months. Which upset my female system and had a few rounds of... Thu, 28 Feb 2013 10:46:38 EST When you come to a fork in the road Take it. <BR> <BR> Good old Yogi Berra. <BR> <BR> I have spent a few wonderful weeks at Kripalu yoga in Massachusetts. <BR> One very bright instructor told us we had to make a decision regarding which hike we wanted to take, the beginner, the intermediate or the tough one. BUT, looking at our faces he admonished us that it really didn't matter which one we picked, so not to stress. <BR> "You will be where you are supposed to be" <BR> <BR> So, if I took the "other" fork any of those millio... Fri, 25 Jan 2013 22:24:32 EST 2013 Rotating 21 days - day 2 <em>249</em> <BR> #1: Drink 8 glasses of water each day. emoticon I am fine with this at home, but need to work on it while I am on the road. I pour them and find them hours later just sitting there. <BR> <em>248</em> ( just barely) <BR> #2 ; Cardio 30 minutes 5 times per week. <BR> <BR> #1 & #2 : Day Two: <em>248</em> Wed, 2 Jan 2013 22:29:20 EST I believe the commercials And the hype. I ate fish <em>492</em> sandwiches at McDonalds rather than hamburgers and french fries <em>489</em> <em>486</em> for years, thinking "fish is healthier". I ate the taco salad <em>140</em> at Tacobell, who knew the bowl was deep fried and chock full of calories and fat? I looooved the bran muffins <em>475</em> at Dunkin' Donuts, I mean a muffin is better than a donut? <em>473</em> Right? <BR> <BR> So, watching Biggest Loser, I bought the Subway food propaganda... Tue, 1 Jan 2013 13:37:01 EST 2013 - rotating 21 days. Okay, starting out a New Year, with hopes that I can write this blog next year and leave it blank! <BR> i would like to lose 30+ pounds this year and maintain a consistent exercise habit. <BR> <BR> There are 21 days to start a new habit. I am going to add a new one every day, keep it on the list for 21 days, drop it off and add a new one. <em>387</em> <BR> I hope to create a streak with this blog....but then, I've tried that before. 2013 will be a success! <BR> <BR> <em>249</em> #1... Tue, 1 Jan 2013 09:37:45 EST Merry Christmas <em>446</em> <em>445</em> <em>446</em> <em>445</em> <em>446</em> <em>445</em> <em>446</em> <em>445</em> <em>446</em> <BR> <BR> We have had a busy two years, and I did not send a single card last year. I was playing nanny until my daughter decided on day care for our now 15 month old grandson. <BR> <BR> So this year, I got creative. <BR> <img src=""> <BR> <BR> Brides and grooms, weddings and babies, beaches an... Tue, 18 Dec 2012 18:41:44 EST 2013 I have rewritten my introduction. <BR> It ain't pretty. <BR> After 5 years, I am the same weight, less active and bored. <BR> I spend some time traveling, I babysit for my adorable little grandson. I fit in some volunteer work. But I spend altogether too many days doing nothing. Sounds great when you are young and there are not enough hours in the day. Work, school, kids, activities, 24 hours is not enough. And you say, someday.....I'll be able to just kick back and relax. Too much relaxing i... Sat, 8 Dec 2012 15:22:57 EST Thursday morning at the library We have a local but syndicated columnist that I would like to introduce to you. Her name is Celia Rivenbark. And she is southern funny! As well as just plain funny! <BR> <BR> Here is a link to her columns: <BR> <BR> <link><BR>36 </link> <BR> <BR> And a joke that she told yesterday! <BR> <BR> Two bowling teams, one of all blondes and one of all brunettes, charter a double-decker bus for a weekend bowling tournament in Atlanta. <BR> <BR> The brunette ... Fri, 2 Nov 2012 09:44:27 EST Update on "I'm breaking rule #4" Here is the original blog: <BR> <BR> <BR> <link><BR>urnal_individual.asp?blog_id=5094090 </link> <BR> <BR> So how is it going. <BR> <BR> The good news: <BR> <BR> Well, when I do it it works. My GI track feels a lot better. The bloating is gone, the gas is gone, the chest and abdominal pain is gone. <BR> <BR> I have lost 1.8 pounds since October 10th. Not bad, steady progress. <BR> <BR> The bad news: <BR> I am only following it about 80% of the... Tue, 30 Oct 2012 10:54:40 EST A new diet, who saw this comig? This from my cousin in NY on her trip to Walmart today... <BR> "So I'm at Wal-Mart buying a bag of Purina dog food for my dog. <em>338</em> <BR> While in the check-out line, a woman behind me asked if I had a dog. <em>200</em> <BR> Why else would I be buying dog food, RIGHT??? So on impulse I told her that no, I didn't have a dog <em>338</em> , I was starting the Purina Diet again, and that I probably shouldn't because I ended up in the hospital last time, but that I'd lost 50 pounds b... Mon, 15 Oct 2012 09:49:03 EST I'm breaking rule #4 This is how I got here: <BR> I have long held with the diet concept that big volumes of low calorie foods are good. <BR> I have tried counting points, carbs, fat grams, calories. <BR> I have tried Clean Eating. <BR> I have tried a few other things that I won't even mention because they were not healthy. <BR> I gain and I lose and I end up back in the same place. <BR> <BR> Now I have reflux and Barrett's esophagitis. <BR> I have a list of "good" foods that won't upset the GI track, and a mes... Wed, 10 Oct 2012 13:50:57 EST What happens in Italy Okay, one cannot sneak a knee brace home without an explanation. <BR> Here goes: Flight from ATL to Rome, two hour tour of the city highlights. We checked into our hotel and grabbed a quick lunch and did some wandering. Dinner in the wonderful Plaza Navona. We walked over, took a longer route and decided to take a shorter route home. We ran into a busy street that had inadequate sidewalks so I decided to jump up two 2 1/2 foot boulders. Just like I did hiking in Utah. And I could! So I did. ... Sat, 6 Oct 2012 13:13:45 EST Reflection “Growth can only be gradual. The seed that is sown today does not sprout into a tree the next day. It does so only in the course of time, at its own pace, and by its own order.” —Swami Kripalu <BR> <BR> At first glance this makes sense. We need to realize that change is not overnight. That we must give it time. <BR> <BR> BUT, the tree grows in a linear fashion. It starts a seed and it's change is gradual but steady. It does not grow up one day, and then down the next. It does not backslike,... Sun, 8 Jul 2012 11:33:12 EST PDCA - #2 My reflux cure After the first set of Plans for BLC19, I was found to have some GI problems. I came up with this plan. <BR> <BR> Change #1:I have been taking two ibuprofen in the morning and two at night since the plantar fasciitis flared up last fall. I had been taking two at night for years for mild work related joint pain. I have cut that to one a day since the procedure, at bedtime and am going to not take that starting tonight. So it's raisins in gin only. <BR> <BR> *I am an achy 63 year old, but I h... Mon, 25 Jun 2012 11:38:38 EST Review the plan - PDCA PDCA - Plan, do, check, act. <BR> <BR> A BLC leader posted a blog, updating her plan at the start of this round. It reminded me of a hospital process we used at one facility where I worked. <BR> <BR> <img src=""> <BR> <BR> Plan, Do, Check, Act, I and relate that to lots of things, weight loss included. <BR> <BR> I posted most of this on our challenge message board but will edit for this blog: <BR> <BR> Reviewing my goals: <BR> <BR>... Mon, 25 Jun 2012 11:06:36 EST Spinach for breakfast? My healthy recipe for the day: <BR> <BR> One piece Trader Joe's sprouted rye bread <BR> One pat butter <BR> One soft boiled egg <BR> One cup fresh spinach, wilted <BR> 1 tsp grated parmesan <BR> <BR> I toasted the bread, spread a little butter on it while boiling the egg and wilting the spinach. <BR> Layer toast, spinach, egg and grate a little parmesan over the top. <BR> <BR> Yum! <BR> <BR> Link to recipe: <BR> <link><BR>l.asp?recipe=2136642&ff=1 </l... Sat, 9 Jun 2012 10:23:37 EST Thought for Today and Forever The Dalai Lama, when asked what surprised him most about humanity, answered “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.” <BR> <BR> <img src=" Wed, 6 Jun 2012 11:03:16 EST Juice Fast Day 3` I got through half of it! I had a 7 hour drive and decided that food would be a good thing. And it all seemed very acidy, my tongue got a little sensitive like when I eat too many tomatoes. <BR> <BR> All in all, it went well. I broke a bunch of cravings in just two and a half days. Before I would have been tempted by all the Fast Food road signs and probably stopped for a dollar menu ( I know it is NOT better for me, but I rationalized that I was spending less money it MUST be smaller portio... Mon, 4 Jun 2012 10:28:00 EST Juice Fast Day 2 Okay, full disclaimer here. I would not have participated in this juice fast if it had been up to me. My lovely DD in Atlanta had it shipped here! So I had little choice. <BR> <BR> Today was much better. I have lots of energy! <BR> <BR> I did skip the grapefruit, juice #3. It was just too hard on my stomach. <BR> <BR> Instead I had a small scoop of 2% cottage cheese, 4 crackers (like 19 calories) and a cup of cantalope. And will probably repeat that tonight. <BR> <BR> Right now I am enj... Fri, 1 Jun 2012 18:36:31 EST Juice fast Day 1 Okay, back story. <BR> For Mother's Day a few years ago, I opened the package from my DD and it was a book about mom's. With a pink cover and a monkey on the front. I thought that it looked familiar so went to my bookshelf and sure enough, there was one from a previous year. I kept it under my hat for a while but when she commented on my not being properly appreciative of the gift I told her that I not only loved it, but had loved it when I got it the first time. And BINGO, a family legend is... Fri, 1 Jun 2012 11:37:29 EST 'NO EXCUSES" I saw this on Facebook today. <BR> <BR> This is perfect for the "no excuses challenge". <BR> <BR> <img src=""> Tue, 29 May 2012 17:51:30 EST Ulcers, who knew??!! New rules!! Okay, moderate indigestion, no night time problems and he tells me I have an ulcer in my stomach and one in my esophagus, Barrett's esophagitis. 12 days later I am still trying to wrap my head around that. I had gas for pity's sake. Or so I thought. There are some things that a high pain threshold is not good for. <BR> <BR> So, I have spent hours at the library, online researching all this. <BR> <BR> One, drop some pounds. Why is that the answer to so many things. And drop those pounds ar... Sat, 26 May 2012 22:41:34 EST It's been a busy month, on top of a busy year and I am showing wear and tear As you all know, my DD got married last spring and then had our first grandchild in the fall. This after a whirlwind courtship. And DS got engaged in the fall and will be married in 3 1/2 weeks. You would think that if I had my kids 12 years apart they would have spaced the festivities a little better. <BR> <BR> So, I am in Detroit about 5 weeks ago for my future DIL's shower and my neck feels funny. I reach up and the teeny sebaceous cyst that the dermatologist says is nothing and leave it... Wed, 23 May 2012 21:42:18 EST BLC 19 - The plan I had labwork last week and my annual physical today, so wanted to include the results in this challenge plan. <BR> All good. Blood pressure good, cholesterol under 200, HDL a little down (travel and family stuff=not as much exercise these last few months), LDL a lot down, good healthy diet. My very thin sister is trying to diet away pre-diabetes, a family female affliction, my A1C was the lowest it's been in years! Woo Hoo! Daughter's B12 low, mine is soaring. Vitamin D is normal, but low no... Mon, 30 Apr 2012 21:59:43 EST 100 Days of Weight Loss - Day 11 - 2 purposes of food Emotional eating is anything that does not fall in these two categories: <BR> <BR> 1) To fuel my body <BR> 2) To appreciate flavors <BR> <BR> Last week, this book discussed keeping it between the white lines. This week, we're talking about food as fuel. <BR> <BR> So this is one of the arguments against exercising on an empty stomach, would I expect to go an a trip with an empty fuel tank? No, for sure. So, also, does my body need fuel. And I want high test, not some gummy old fuel. <BR> ... Fri, 17 Feb 2012 23:51:22 EST Day 10 - Appreciate Good support I am so over this support chapter, thankfully this is the last day. <BR> <BR> It basically says to appreciate a compliment, and this has been discussed by my Spies. Learn to say thanks when someone notices your weight loss. Come up with a phrase. Mine is "thank you very much for noticing, it makes me feel good", instead, of Oh, I guess it's okay, i have along way to go. <BR> <BR> And don't ask if these pants make my butt look big. Cause you won't like the answer. <BR> <BR> And I'm not sure... Thu, 16 Feb 2012 23:51:05 EST MAGGIE, this one's for you! This is the only place I can put a picture, so in honor of your planks in the last challenge, I offer this up for you perusal. <BR> <BR> <img src=""> <BR> <BR> Thu, 16 Feb 2012 19:26:27 EST Day 9 - Here's what I want This is part two of yesterday's blog and assignment. <BR> <BR> The premise is how can I ask for support and encouragement if I don't know what I want. <BR> <BR> The text includes a quiz. <BR> <BR> Here are my answers. <BR> <BR> If you see me eating something NOT on my plan: <BR> Ignore it entirely - because YOU don't know what is on MY Plan. I may be counting calories, points, watching carbs today or having a treat day. You don't know that. I do. <BR> <BR> When you notice m losing ... Wed, 15 Feb 2012 22:56:15 EST Day 8 - Help me, please The message here is to speak up, that is to say, tell those around you what you need from them. This means family, friends, co-workers, anyone who may impact your weight loss journey. <BR> <BR> The recommendation of the day is to write in my journal (here) what I want from all those people. Do I want them to rip cookies of out of my hands, stop sending me candy for holidays, offer seconds when I visit? <BR> <BR> So here is my list: <BR> Tell me when you think I am looking thin, don't mentio... Wed, 15 Feb 2012 10:09:59 EST Day 7: I can do it Week one over, 7 days down, 93 to go. <BR> Today's recommendation is positive reinforcement, mantras, post-it on mirrors. Plus using successful people as a positive example. <BR> <BR> Okay, I'll try it. Sparkpeople makes this a bit easier. I can come here and find people who have lost a bunch of weight and kept it off. I have people on my friend's page who have done just that. I will read their pages and follow their blogs. My status can be where I post my positive messages to me. <BR> <BR>... Mon, 13 Feb 2012 23:16:53 EST Day 6 - Protect your program Part 1 - This is MY diet, eating plan, food plan, whatever you want to call it. I buy insurance to protect my house and car, I put locks on my door to keep us safe. I wear seatbelts and drive within the speed limits. Yet I often let someone convince me to eat something I have decided not to eat. And, truth be told, there is often not a lot of arm twisting. I let it happen. <BR> <BR> But I will now protect my program. I will not allow outside influences to alter my plan. <BR> <BR> Part 2 -... Sun, 12 Feb 2012 23:49:47 EST Day 5 Magic Notebook <em>203</em> To journal or not to journal, that is the question. <em>203</em> <BR> <BR> This is a frequent topic here on SP. Some folks seem to just pour out their thoughts, feelings and eating habits. Others, not so much (Yep, oh Captain, I am referring to you). <BR> <BR> I was not a fan of English, math and science were my forte. I put papers off until the last minute and pulled an all nighter. I did rewrite both policy and procedure manuals in one job I had, but I kind of remember it... Sat, 11 Feb 2012 21:22:14 EST