SAPHRAEL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SAPHRAEL SAPHRAEL'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/ Doing Hard Things - Vacation Style http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6206432 I hiked Mt. Rainier yesterday! <em>244</em> <em>256</em> We started at Reflection Lake and began a hike to Paradise. I turned back with my daughter because she wore flip flops, silly girl! Then I conquered Comet Falls Trail, which is rated as moderate difficulty. I'm not sure who rates these trails, but it was a pants kicker! The trail was nothing but switch backs, up, up, up! But the views of the river on the way up were awesome! I led the pack and encouraged everyone to press on w... Mon, 25 Jul 2016 12:43:09 EST Quick Vacation Check in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6204213 <em>244</em> I'm six weeks post op and feeling fabulous!! I graduated to real food and was cleared to do strength training this week. I tried pushups and realized it's still too soon to stress my core. That's okay though, I have a bunch of other body parts that are ready to be flexed! <BR> <BR> HW: 254 <BR> SW: 220 <BR> CW: 200.6 <BR> <BR> I haven't found a food I can't tolerate, unless we're talking about the Celebrate multivitamin with iron. I was only able to use them if I took them... Thu, 21 Jul 2016 08:51:02 EST Defining Your Ideal Life - Who Would You Be? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6200373 I've been meaning to write about a very moving coaching call I had this past week. There was a ton of wise nuggets, but I wanted to share one in particular that was eye opening for me. Coach Elizabeth posed a question: "If you could be the ideal you, who would you be?" Have you ever thought seriously about your ideal life and what a day in the life might look like? I think many of us at some point stop dreaming altogether and get caught up in the daily grind, we forget that we've always be... Thu, 14 Jul 2016 11:21:49 EST Vacation Prep and Adjusting as a Bariatric Post Op http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6197861 I just realized today is still Saturday. I thought I had to go back to work tomorrow. What a boon to find that I have an entire day left!! <BR> <em>104</em> <BR> I have oodles to do before my mother in law arrives on Tuesday. We recovered quickly from the plumbing break in the master bath. We upgraded the valves in both bathrooms and had a pressure regulator installed. There was no regulator and the pressure was 95 psi. So, they installed one and reduced the pressure to 75. Tres bien... Sun, 10 Jul 2016 04:00:51 EST Self Talk is Dress Rehearsal. What Script Are You Practicing? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6195384 As I'm in between Fat Loss Fat Tracks, I'm catching up on the podcasts and blogs over at primalpotential.com. I really liked her blog imploring us to stop being dramatic. <BR> <link>primalpotential.com/please-stop-dram<BR>atic/ </link> <BR> <BR> In the blog, she says she wishes everyone would practice winning in their mind. Her followers ( <em>213</em> , hey that's me!) prove every day that positive thinking works, whether it's through affirmations, visualization, or any other number... Tue, 5 Jul 2016 17:16:55 EST How I Spent the 4th of July http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6194815 I slept in until 8:20 this morning. That was almost ten hours!! <BR> <BR> I've only had 24 ounces of water by 4:30, so I'm woefully behind to get to 48, let alone 64 ounces. <BR> <em>198</em> <BR> <BR> I laid vinyl tile in our entry way and kitchen all day. The kitchen is still in work, but here's a pic of our small entry way. It was incredibly easy! The vinyl is temporary until I want to spring for stone tile. Don't mind the lack of trim. That will come later this week. <BR> <BR>... Mon, 4 Jul 2016 19:58:27 EST VSG Post Op Check In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193976 <img src="http://photosaws.sparkpeople.com/guid/9da79628-269a-412c-9175-f534a62e8041.jpg"> <BR> Here's a brief update to document my weight loss surgery journey. I'm in the pureed / soft food stage right now, but honestly, I'm doing some real food and just pulverizing it to a paste before I swallow. I thought I would need to use my vitamix, but I haven't yet. I pan seared a defrosted piece of cod for dinner last night that was rubbery. I should've tossed it when I realized it wasn't fork te... Sun, 3 Jul 2016 08:22:09 EST What in Your Life is Not Optional? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6189841 This love note crossed my desk from Elizabeth Benton this morning. It moved me to action, so maybe it will move you too: <BR> <em>87</em> <em>87</em> <em>87</em> <BR> Rise and shine! I've got some questions for you this morning! <BR> <BR> What things in your life aren't optional and why? <BR> <BR> Which things do you allow yourself to debate or conditionally complete? <BR> <BR> Which things do you do not matter what? <BR> <BR> Seriously. I want you to sit down for a few minut... Sun, 26 Jun 2016 09:39:21 EST Finding My New Normal in the Kitchen http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6189485 I'm tempting fate by crafting my blog on the sparkpeople's website instead of using Word first. <em>244</em> Living dangerously! <BR> <BR> So, I've been struggling to figure out what kind of food to cook in the soft food post op phase. I'm attempting a deconstructed chicken parmesan right now using ground chicken, mozzarella, parmesan, and a pasta sauce. I browned the chicken and portioned it into four ramekins to control portions and measure protein. <BR> <BR> I had a bland cup of m... Sat, 25 Jun 2016 16:50:31 EST Bullet Journals and My Level 10 Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6187574 I really hate sparkpeople sometimes. I was just writing a blog, left the page, and lost it. WTF?! I don't curse often, but WTF?! <BR> <BR> Okay, so where was I? Oh, wondering if I was late to the party. I just discovered this entire subculture of bullet journalists. It's the perfect marriage of doodling, planning, tracking, and a love of long hand. My first reaction was that I'm not creative enough and don't have enough time. Yep, if I put it that way, I'm right. But honestly, it's ... Wed, 22 Jun 2016 11:36:27 EST What Can I Do? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6186196 I was just reviewing a past webinar from a private fat loss coaching group I participated in. The focus of the talk was "What can I do?" It started off by asking if you tend to focus on external factors that are beyond your control. When we do this, we tend to get negative and start telling ourselves stories, excusing our own behavior because of these external factors that really have nothing to do with our choices. What do you think about that? I thought it was a little harsh at first. <... Mon, 20 Jun 2016 10:08:00 EST One Week to Go http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6185143 I have one week left to go on this liquid diet. It isn't the worst thing, but it is pretty bad. I'm off yogurt and jello. There's absolutely no appeal there for me. So it's just water, protein shakes, and broth. I bought some calorie free flavored syrups and drops, so that helps change things up a little. <BR> <BR> I had a celebration in the bathroom today. After four days, I finally got results. Things slowed WAY down after surgery so these wins are big!! <em>236</em> <BR> <BR> I'... Sat, 18 Jun 2016 11:18:57 EST Recovery http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6180936 I'm home after my bariatric sleeve surgery Wednesday. I feel really good! I stayed one night at the hospital. The surgery and recovery have been pleasantly uneventful. My blood pressure was somewhat elevated, so they treated for that. And I had a mild reaction at the hospital. I think because they gave me double dose of delaudid, despite me only asking for one. They gave me benadryl for that, which did nothing but knock me out. I took one dose of narcotic upon arriving home and that was i... Sat, 11 Jun 2016 15:32:34 EST Surgery Scheduled http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6176640 My weight loss surgery is scheduled for next Wednesday. As I sit here thinking about what lies ahead, I'm not altogether giddy, thinking about what I'll do as a skinny person, in part because I never stopped thinking I was! Even when I was at my highest weight and bumping my rear into everything, my internal vision of myself was never as a fat person. For me, this procedure is a reset button I should've considered years ago to get me back to my normal. <BR> <BR> I'm a little nervous about ... Sat, 4 Jun 2016 23:47:09 EST Final Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6167372 I had my final review with the bariatric surgeon yesterday, so the clock starts for the insurance approval, which could be two to four weeks. We went over the risk factors. Other than the inherent risk of any surgery, there are unique risks for bariatric patients. Those are minimal for me since I've made so many improvements already and my BMI is on the lower end of obesity that's eligible for surgery. <BR> <BR> My vacation plans in July are in flux, making my decision on a date easier. I... Sat, 21 May 2016 07:58:55 EST Surrender the Story http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6164899 Surrender the Story. That's the challenge for the week. What does it mean? Well, the story is simply the excuse, the justification we tell ourselves to make us feel better about our bad choices. Think about how you typically describe your day or week to someone. What are some of the things you say? I was so busy I skipped my workout or I made less than stellar food choices. My best friend passed away and I stopped doing all the healthy things. Those are all stories I've told. There'... Tue, 17 May 2016 13:44:12 EST Gate #2: Midpoint Appointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6160299 Below is a recap of my weight loss surgery journey. If you have issues with that, keep scrolling. <BR> <em>253</em> <BR> I briefly considered not blogging about it because I'm beyond hearing advice and opinions from others. You don't know me if you think I haven't thought this through. <BR> <BR> I bought a starter kit of Unjury protein powders. They have the usual chocolate, vanilla, strawberry flavors, and also, unflavored, and a chicken soup flavored one. The kit came with a shake... Tue, 10 May 2016 18:52:58 EST Doing Hard Things http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6158656 My Sparkpage was previously titled "Being the Model" because my goal was to be a healthy role model for my daughters and those around me, even when no one is looking. <BR> <BR> This year, I've adopted a more assertive goal and retitled the page "I Do Hard Things" Avoiding extra helpings at dinner, limiting sugar intake, eating normal portions in the evening, feeling in control, these were all hard things for me. I've made them a priority of daily practice and continue to do so until the ha... Sun, 8 May 2016 08:57:02 EST 100 Pushups Challenge Revisited http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6158175 <img src="http://photosaws.sparkpeople.com/guid/55e4dee6-5c1b-4c5e-8e64-10f84dedf00d.JPG"> <BR> <BR> I can't seem to tear myself away from this simple, extremely effective strength challenge! I worked on it a few years ago. I never got to 100 pushups, but the training was worth the changes to my body. My mammogram tech did a double take when comparing the prior year pictures and asked if I'd been working out. "Why, yes, I have, thank you for noticing!!" I noticeably transformed my body... Sat, 7 May 2016 11:02:07 EST It's Clicking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6156767 <img src="http://photosaws.sparkpeople.com/guid/10e71755-2d1a-4c25-a87e-cb9be1b1f62e.jpg"> <BR> <BR> It's getting easier! I've been tracking in a hard copy journal since January. I just recently started tracking in my fitness pal to be more precise with macro nutrients. Yesterday, I really thought I blew it because I made a sauteed with collard greens and ground turkey. Measuring mixed items is challenging, right? It's not just me? Anyway, I splurged and had two helpings and also had a... Thu, 5 May 2016 08:15:06 EST My Level 10 Effort http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6155535 <img src="http://photosaws.sparkpeople.com/guid/6a30b435-a5f5-4940-b28e-b111d0b020b5.JPG"> <BR> <BR> This week's Primal Potential minisode was spot on, just what I needed, right when I needed it. How does she do that?! Here it is, have a listen. I promise, it's worth your 13 minutes. <link>primalpotential.com/173-take-it-to-t<BR>he-next-level/ </link> <BR> <BR> I'm done looking behind me in disappointment because I didn't stay the course. It was a minor diversion and I'm back to my n... Tue, 3 May 2016 11:39:14 EST New Month, Refined Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6154747 I've decided to ramp up my fitness because it's a big mental motivator for me to other acts of kindness for myself and doing some activity in the morning really sets the tone for the day. <BR> <BR> My goals for the week: <BR> 1) <em>318</em> 30 minutes of daily fitness <BR> 2) <em>550</em> Plan meals and meet 110 / 80 protein and carb targets <BR> 3) <em>4</em> Practice key bariatric eating habits (eat slowly, avoid water during and 40 minutes after meals, avoid eating 2 hours bef... Mon, 2 May 2016 11:38:11 EST Let's Do This Again Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6154398 Today was a complete 180 from yesterday. I met my protein and carb targets, closed the kitchen after dinner, and didn't feel the slightest tug of a craving. I think yesterday's cravings might've been due to my period. I'm grateful it didn't extend to today. I need to study what I did today so I can do it again tomorrow! <BR> <img src="http://photosaws.sparkpeople.com/guid/b423d619-e9e0-418f-8162-f90071ba0838.jpg"> Sun, 1 May 2016 23:53:46 EST The Indulgence is a Rerun, so I Won't Miss It! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6153977 What a great first of May! I started my day with a walk to one of my favorite podcasts. Now, I'm sitting here fine tuning my goals for the month. Last month, I think I did fairly well, but setting food oriented goals typically backfires on me. This month I'll have a simple nutrition goal, but I want double down on my fitness commitment. It's a big mental motivator for me and helps establish a baseline of good choices. <BR> <BR> This week's fat loss challenge is to consider your good, bette... Sun, 1 May 2016 11:18:52 EST A Good GP is Hard To Find http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6153269 I had a low food day yesterday. I rarely eat so little. My protein and carbs were 79 /46. I was targeting 110 / 80, but I just wasn't hungry. The two days prior, I had well over my goal, so I figure one low day won't hurt. It's unlikely to happen again! I could've bumped it up a little with an evening snack, but I knew I was tired and wouldn't stay awake much longer. One of the habits I'm practicing is to avoid eating two hours prior to bedtime. <BR> <em>248</em> <BR> <BR> My husband... Sat, 30 Apr 2016 07:36:42 EST Fear of Missing Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6152214 <img src="http://photosaws.sparkpeople.com/guid/384c3215-f058-4c9e-a802-35e67a97dc4b.png"> <BR> <BR> I listened to a good primalpotential.com podcast this morning about the Fear of Missing Out. People with food relationship issues sometimes get anxious at the thought of not being able to eat certain foods. Elizabeth suggested, as she often does, changing your perspective. Instead of fearing that you'll miss out on an indulgent food, think about what you are missing by eating the food. We... Thu, 28 Apr 2016 14:01:42 EST Next Stop: Midpoint Appointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6150206 I had my bariatric matrix appointment at Swedish today. I'm not sure why it's called that. I suppose because I'm seeing a matrix of specialists? I met with the dietician and the psychologist. I passed both with flying colors! <em>246</em> They were both impressed with the work I've already been doing. Two weeks ago, they asked me to track my food. I was able to bring them four months worth of tracking info since I've been keeping a hard copy journal since January. The dietician st... Mon, 25 Apr 2016 19:20:32 EST Making My Own Inspiration http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6148140 <img src="http://photosaws.sparkpeople.com/guid/119ec561-6965-4b81-965f-f21e725debd4.jpg"> <BR> <BR> My hard copy journal has become my home lately. Honestly, there isn't much going on there either. I will say this: I have my first appointment with a registered dietician on Monday. I thought knowing I had that meeting would keep me on my toes, so I could show her my stellar eating habits. But alas, I don't know if it's performance anxiety, but I'm dealing with some major self sabotage ... Fri, 22 Apr 2016 16:49:31 EST For Posterity's Sake http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6140865 I haven't had much time to log in to Sparkpeople lately because I've been focusing on being my positive, fabulous ole self! I've been tracking and reflecting using a hard copy tracker and my online tribe here sort of fell away and I haven't had the energy to make new connections. But I'm back with a small update. <BR> <BR> I had my first set of bariatric appointments yesterday. I did my intake paperwork and met with the nurse, who did an ECG. I learned that she herself was a bariatric ... Tue, 12 Apr 2016 16:41:12 EST Why I Love My Mom http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6133898 Since I have bariatric appointments scheduled this month, it was time to tell my boss for leave purposes and my mom because I know how concerned she is with the simplest of surgeries. I emailed the boss. The only thing I hesitated telling her about was the nature of the procedure. I eventually did include it and pressed send. The act made it a little more real. <BR> <BR> The next day I texted my mom. I got her typical simple reply "call me." I wasn't sure if she would try to talk me out of ... Sun, 3 Apr 2016 11:05:01 EST Week 9 Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6126080 My goals this past week: <BR> 1) <em>52</em> Practice daily affirmations. <em>386</em> <BR> 2) <img src="http://photosaws.sparkpeople.com/guid/abf92a91-9396-441b-942f-4c9450fec4bc.png">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>386</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> <em>204</em> Reflection - How'd I do? <BR> My morning ... Wed, 23 Mar 2016 16:52:17 EST Taking that First Step http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6122245 I finally registered for a weight loss seminar at Swedish. It's the first step in the process for surgery. My sleep doctor recommended it back in 2010. That was the first time I remotely considered it. And even then, I only got as far as making a phone call. I've recently joined a few bariatric facebook groups, been doing some research and am slowly opening up to the idea. <BR> <BR> My current concerns: hair loss and teeth damage due to malnutrition. I'm doing some checking to find o... Fri, 18 Mar 2016 13:18:07 EST Practicing Consistency http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6120729 Weekly Review (3/9 - 3/15) <BR> My goals: <BR> 1) <em>52</em> Practice daily affirmations. <em>250</em> <BR> 2) <img src="http://photosaws.sparkpeople.com/guid/abf92a91-9396-441b-942f-4c9450fec4bc.png">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>386</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> How'd I do? <BR> <BR> I'm up 5 pounds. W... Wed, 16 Mar 2016 15:14:52 EST I Can. I Should. I Will. Arguing Why I Can http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6118054 This will be brief. Wanted to share a recorded message from my fat loss coach, EB. I've blogged about arguing for your weaknesses before, but she does a great job reminding us about it here. <BR> <BR> Let me know what you think. Are you ready to shed the arguments for your limitations? Are you ready to argue for all the reasons you CAN? It's a powerful adjustment many are not willing to make. <BR> <BR> <em>381</em> <BR> <BR> <link>primalpotential.com/wp-content/uploa<BR>ds/2016/... Sun, 13 Mar 2016 10:43:42 EST My Latest Just One Thing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6116917 My coach at Preventnow.com asked how she could help me, so I wrote a lengthy note describing where I'm at. I didn't want her to waste our time explaining what macro nutrients are. So, I described what I see are my two struggles of late, both centering around evening eating habits. <BR> <BR> I'm struggling to decide if I can have a relationship of moderation with honey (my sweetener of choice) or if I should be swearing it off entirely. I have stevia in the cupboard, but haven't used it si... Fri, 11 Mar 2016 15:53:46 EST Weekly Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6115176 Weekly Review (3/2 - 3/8) <BR> My goals: <BR> <BR> 1) <em>52</em> Practice daily affirmations. <em>250</em> <BR> 2) <img src="http://photosaws.sparkpeople.com/guid/abf92a91-9396-441b-942f-4c9450fec4bc.png">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>250</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> How'd I do? <BR> I'm down 5.6 pounds... Wed, 9 Mar 2016 12:38:56 EST How to Deal with Screw Ups http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6113286 No, not your screwed up family members. <em>246</em> This is about the inevitable missteps in your fat loss journey. I received an email from Dawn Jackson Blatner from Nutrition Wow this morning. I've shared it below. Please check her out and search for "screw up" if you want to download her worksheet. <BR> <BR> Getting curious is something I started getting serious about this year. It started with exploring the Beck Diet Solution and has been reinforced by the tips I've picked up fro... Mon, 7 Mar 2016 09:22:38 EST Inside a Binge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6112590 Elizabeth Benton's latest podcast is too powerful not to share. Shame is a huge isolator. You are not alone. <BR> <em>247</em> <BR> <BR> <link>primalpotential.stfi.re/148-personal<BR>-intense-inside-a-binge/?sf=kbolbp </link> Sun, 6 Mar 2016 12:05:19 EST What You Eat is What You Crave http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6111034 What are your thoughts on the veracity of this claim? <BR> <BR> This note from Elizabeth Benton (primalpotential.com) crossed my desk today. Would love to hear your thoughts. <BR> <BR> My thoughts? Oh yeah, I'm a walking testament since I've tested it time and again. I stop eating peanut butter, I stop craving it. Same with sugar. <BR> <BR> <BR> <BR> There's something important I want you to keep in mind. What you eat is what you crave. <BR> <BR> When you're making a food selection, a... Fri, 4 Mar 2016 10:03:31 EST Did You Lose Weight? Your Boobs are Shrinking! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6105542 That's what I got from the mammogram tech this week when I went in for the annual photo shoot. <em>246</em> I'm in no way disappointed by the remark. I lost and regained since my last visit, so the new fat must've relocated! <BR> <BR> Back to work! <BR> <BR> Fri, 26 Feb 2016 16:58:40 EST Motivation Reminders from the Coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6103862 I just saw this on my Facebook group. Someone was struggling to understand how she could immerse herself in the podcasts that talk about making good choices, and then make a bunch of bad choices. Here's what Elizabeth Benton said. I didn't have another good place to put it for future reference, so I'm sharing it here!! <BR> <BR> 1. Energy, focus & willpower are finite resources. We exhaust them every time we debate. Every good choice we make. That's why eliminating distractions is SO impo... Wed, 24 Feb 2016 14:44:06 EST Birthday Week Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6103776 Weekly Review (2/17 - 2/24) <BR> My goals: <BR> <BR> 1) <em>318</em> 30 minutes of daily fitness <em>250</em> 5/7 <BR> 2) <em>550</em> Showcase vegetables at every meal <em>250</em> 6/7 <BR> 3) <em>265</em> Plan a smart carb treat in the evening <em>345</em> 3/7 <BR> 4) <img src="http://photosaws.sparkpeople.com/guid/abf92a91-9396-441b-942f-4c9450fec4bc.png">Get curious. Track food, cravings, other feelings <em>248</em> 7/7 <BR> 5) <em>52</em> Practice daily affirmati... Wed, 24 Feb 2016 12:44:43 EST Incremental Improvements, Long Term Results http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6102249 <img src="http://photosaws.sparkpeople.com/guid/10d60c95-4547-4823-a8fe-3cda1040157d.jpg"> <BR> <BR> My Fat Loss Fast Track homework assignment for Week 8 was fairly simple: Review your tracking document and determine two things: <BR> 1. One great habit that is contributing to your progress that you pledge to continue without exception. <BR> 2. One not so great habit or area for improvement that you pledge to improve this week. <BR> <BR> The one habit I will continue happens to be the ... Mon, 22 Feb 2016 17:28:46 EST Coming out of the Fog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6099711 My choices reflect my potential. I am creating the life I want. <BR> My focus is on the benefits of achieving my goals, not the challenges. <BR> <BR> These are some revised affirmations I created this morning. I try to keep them to three, so I need to examine the three I shared yesterday. <BR> <BR> I allowed myself to have a bad week by focusing on the past, bemoaning the progress I made and subsequently lost. Why? I let myself get worked up over the number on the scale. I started fe... Fri, 19 Feb 2016 09:57:17 EST A Little Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6099233 No, I don't mean drop and give me twenty, although that would be cool if you did! This exercise is of the brain sort. Have you ever considered doing a Pros and Cons analysis of losing weight and not losing weight? Can you imagine that there might be disadvantages to losing weight?! <BR> <BR> I found it interesting that I could come up with so few advantages to not losing weight. I'll share my lists with you. Would love to hear the lists you come up with. <BR> <BR> Advantages of Not Los... Thu, 18 Feb 2016 18:16:08 EST Surprising Results from Last Week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6099109 <img src="http://photosaws.sparkpeople.com/guid/b03be3c7-57a1-4886-a5ee-16885ea2fee8.jpg"> <BR> <BR> Woohoo, Sparkpeople now allows you to rotate images in your blog. That should make alot of people happy! <BR> <BR> My Goals and How I did: <BR> 1) <em>318</em> 30 minutes of daily fitness 3/7 days <BR> 2) <em>550</em> Showcase vegetables at every meal 5/7 days <BR> 3) <em>265</em> Plan a smart carb treat in the evening <em>248</em> 6/7 days <BR> 4) <img src="http://photosaws.s... Thu, 18 Feb 2016 14:45:41 EST Dog with a Bone http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6096480 The grandbabies did not disappoint! I spent Valentine's day watching them with my daughter while my other daughter was at work. As suspected, I'm wiped out today! I'm SO glad I had my daughter there. I literally would not have had enough hands to take care of both, especially now that the toddler is on the move. And boy, is she fast! <BR> <BR> I'm hoping to attend a Motivation Masterclass hosted by Elizabeth Benton tomorrow. It's at 8 pm EST. Anyone can sign up here if interested: <... Mon, 15 Feb 2016 12:58:23 EST Six Down, Six to Go http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6095134 I'm heading into Week 6 of my FLFT coaching group. The past three weeks or so have been difficult for me. I just can't seem to get things going. At least, that's been my myopic perception. As usual, the scale tends to be the gold standard to park progress. And well, the scale ain't budging!! <BR> <BR> I actually am doing okay. I track, practice daily affirmations, eat fat loss friendly breakfasts, I'm committed to eating better in the evenings, I move every day. <BR> <BR> But I want to ... Sat, 13 Feb 2016 16:02:30 EST Fear of Missing Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6089835 For those of us struggling with temptation and cravings, we may be experiencing a fear of missing out. When the pull is strong and we really, really want something, it can be hard to think of anything else. Often, what we need to do is make a slight adjustment to our focus and thought process. <BR> <BR> I got this from Elizabeth Benton this morning. Maybe her tips will be an alternative to white knuckling it through your next temptation. <BR> <em>381</em> <BR> <BR> What happens to your... Sun, 7 Feb 2016 07:57:40 EST 30 Day Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6089120 What went well <BR> - I tracked EVERY Day <BR> - I did my one thing (missed 5 days), which was 30 minutes of fitness. <BR> - 23/30 days had no processed items in the evening meal <BR> - Batch cooking helped eliminate guesswork / poor choices <BR> - I had a glass of lemon water every day <BR> - I learned there are no new starts. I learned to get curious. I learned to practice positive thinking. I'm practicing to feed my hunger, not my habit. Boredom is the "emotion" I typically feed, so it w... Sat, 6 Feb 2016 08:42:47 EST