SAPHRAEL's SparkPeople Blog SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community Enter Green Smoothies Well, they never really left, but green smoothies are back to center stage for awhile. <BR> <BR> Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'm managing my portions and minding my hunger and fullness cues. <BR> I choose me. <BR> <BR> I just realized that if I hold it together and lose 2 pounds per week, I'll be back where I started this BLC challenge by the end of it! I am where I am. I'm trying not to focus on the weight, but on the daily ac... Tue, 24 Nov 2015 13:45:18 EST Pressing on Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'm managing my portions and minding my hunger and fullness cues. <BR> I'm swinging a kettle bell. <BR> I choose me. <BR> <BR> I’m resting from the kettlebell training today. I went home after sitting at work all day and had some really bad leg pain down the outside of my right leg. It’s noticeable when I walk, but walking helps. Doing a standing knee raise is where I really feel it, which tells me ... Wed, 18 Nov 2015 15:44:09 EST After Sleeping On It... Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I'm swinging a kettle bell. <BR> Just for today, I choose me. <BR> <BR> Today is Day 3 of my kettle bell training. The DVD I'm using has three different workouts. I did all three yesterday, but this morning I just did the first two, which was worth 385 swings. I know there's a lot of other kettle bell exe... Tue, 17 Nov 2015 17:52:08 EST And Out of Left Field... Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I'm swinging a kettle bell. <BR> Just for Today, I choose me. <BR> <BR> I started this blog in the morning and kept coming back to it throughout the day. As the day progressed, so did my mood. <BR> <em>24</em> <BR> <BR> Today is Day 2 of the Kettle bells! <em>244</em> I got Tracy Riefkind's Give ... Mon, 16 Nov 2015 16:32:06 EST Daily Commitments Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for Today, I choose me. <BR> <BR> I have been wondering how I gained back 20 pounds in four months. Oh my gosh, that's almost half of the weight I lost! I'm crestfallen. Bigger portions definitely played a part. Calories aren't free, no matter... Sun, 15 Nov 2015 10:18:51 EST Eating Food that Loves Me Back Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> November 11, 2015 <BR> I missed a day of blogging. I wonder if it was because I didn't want to share that I had an ice cream cup. Well, my dirty secret is out now! I'm cool with that. It was a choice and I made it. Last night I chose to blend a frozen banana, some cocoa powder and homemade ... Thu, 12 Nov 2015 15:17:31 EST You have to NAME it to CLAIM it! Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> I did it! Nary did a piece of junk food cross these lips! Nor did I overeat. I did have fried chicken for dinner and did not toss out the skin. I ate it and liked it, <em>304</em> very much! On the spectrum of doing things that are good for me, I take the <em>8</em> gold star, despite... Mon, 9 Nov 2015 14:13:17 EST Just for Today Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> I think I just uncluttered my daily affirmations! <BR> <BR> The baby shower expo in Seattle was a hoot! My daughter is expecting my grandson in January. She and I felt like wiped out trick er treaters after a long night after we explored all the booths, gathered all the samples, literature, and a... Sun, 8 Nov 2015 10:20:01 EST Still Pressing Play <em>248</em> 21 DFX Pilates <BR> <em>248</em> 30 minutes elliptical <BR> <em>248</em> Food prep <BR> <em>248</em> Day 3 Oprah and Deepak meditation <BR> <BR> I took a mental health day from work. I rarely do this. When I do, it's typically soon after a vacation. I'm just never ready to come back! <BR> <BR> I had a productive morning. I made salmon fritters with leftover butternut squash for breakfast, made almond milk, turkey muffins, crockpot chicken, and some cocoa / nut b... Wed, 4 Nov 2015 23:27:29 EST Noisy November I feel so good. Meeting commitments will do that! Yesterday started and ended with a spin on the elliptical. In between, I batch cooked some fajitas, made some almond milk with the powerhouse Vitamix, listened to the mindfulness summit, AND ate no sweets. November is seeing my better side:) Even higher quality chocolate has no place in my life right now. Slippery slope items are not welcome! <BR> <BR> Today's plan: 21 Day Fix Extreme, plank, wallsit, yoga, real food, good sleep. <BR> ... Mon, 2 Nov 2015 06:40:56 EST The Time for Trying is OVER A great email crossed my desk today about trying and how it is really an allowance for failure before you've even started. That may be more of a tough love message many don't prefer to hear, but I can see some truth in it. Nike really nailed it with their Just Do It slogan. <BR> <BR> I'm not trying in November, I'm DOING. I started with my plank and wallsit. Times for both are improving nicely. I finally stopped thinking about the elliptical and actually used it this morning, despite the ... Sun, 1 Nov 2015 10:22:49 EST Finding My Way An entire month with no blog? That is not like me! It did me no good to be away for so long! I've been really struggling to do anything lately. I was doing well and seeing all time lows on the scale from March through July. Then my dear friend passed away the day before her birthday in July. I'm not using that as an excuse, but it seems to be where I stopped many of my healthy practices. Every little thing has been challenging, even something simple like picking a standard time to work out... Sat, 31 Oct 2015 08:16:32 EST Week One Reflection <em>204</em> Week 1 Reflection <em>204</em> <BR> Hold on to your hats, it's gonna be an amazing 12 weeks! <BR> I dusted off an old weekly review template. It was humbling to see what I was doing back in June. It was also reassuring. I can and will get back to those levels. <BR> <BR> <em>323</em> Fitness Goals <em>323</em> <BR> 1. 200 Fitness Minutes: 178 completed. Wow, how the mighty have fallen! Or at least taken a three month break! I was averaging 400-500 minutes las... Wed, 30 Sep 2015 13:18:43 EST Sprouting I just bought some mung beans from the local Asian grocery store. I can't wait to soak them and make some stir fry sprouts. I had some homemade lentil sprouts on my salad today. It's very cool to be able to grow things! I have yet to master growing things in soil. My poor basil plants are crying as we speak! But soaking and rinsing, that I can do!! <BR> <BR> What have I learned lately? Not much, but I have reaffirmed some things I already knew. If you read me, you know I've been follo... Mon, 28 Sep 2015 19:06:54 EST Finding What Works for You Great primalpotential podcast today.  <BR> <link><BR>ou/ </link> <BR> <BR> Love the message that there are WAY too many factors to create or follow a one size fits all program.  One major factor is that we are all at different places relative to the myriad of all the other factors. <BR> <BR> In the project management class that I teach, one of my tag lines is that you don't need to know all the answers, you just need to ask the right questions.  We... Sat, 26 Sep 2015 08:45:15 EST September 23 Reflection Today's one thing: no added sugar <BR> <BR> Daily affirmations: <BR> I am decisive. <BR> <BR> I make nutrition and fitness choices that help me reach my goals. <BR> <BR> Sleep quality - Great! 7 hours on the machine. <BR> <BR> Supplementation: yes, calcium, D3, chromium picolinate <BR> Hydration - Y <BR> Mobilization - Y <BR> Movement/exercise - 2.5 miles of Leslie Sansone dvd <BR> <BR> Nutrition <BR> B - 8:30 a.m.salmon, 2 eggs, couscous, bacon, mango avocado salsa <BR> S - noon bacon ... Thu, 24 Sep 2015 17:29:05 EST September 22 Reflection <img src=""> <BR> <BR> Today's one thing: no added sugar <BR> <BR> Daily affirmations: <BR> I am decisive. <BR> <BR> I make nutrition and fitness choices that help me reach my goals. <BR> <BR> Sleep quality Great! 7 hours on the machine. <BR> <BR> Supplementation: yes, calcium and D3 <BR> Hydration - Y <BR> Mobilization (stretching) Y <BR> Movement/exercise - 60 squats, 1 hour Leslie Sansone workout and lots ... Wed, 23 Sep 2015 08:59:16 EST September 21 Reflection <img src=""> <BR> <BR> Today's one thing: Go sugar-free <BR> Daily Affirmations: <BR> <BR> I am decisive. <BR> I make food choices that help me reach my goals. <BR> I am stronger than I was yesterday. <BR> My body has all the answers. <BR> <BR> Sleep quality: Great! 7.25 hours using the CPAP machine <BR> Hydration: Not at the levels I normally drink because we were out and about. I miss my routines! <BR> Supp... Tue, 22 Sep 2015 10:28:27 EST Your Daily Routine Justifies Where You Are <img src=""> <BR> <BR> I'm sprouting quinoa. My jar looks like a flying nun with the nut milk bag I repurposed for a breathable top! <BR> <BR> My Whole Life Challenge starts today.  I'm doing the flexible Lifestyle nutrition plan..paleo lite that allows for yogurt and legumes. <BR> <BR> My latest learning from Primal Potential: "Your daily routine justifies where you are."  Think about that for a moment.  Whe... Sat, 19 Sep 2015 11:45:05 EST Reflecting on the Summer of 2015 <img src=""> <BR> <BR> I was looking over my weight loss progress recently because I recently started swinging the wrong way. Oopsy daisy! Time to reel it in and figure out what’s what. <BR> <BR> I went to visit my dear friend Tracy in March. She moved to Florida to live and continue her fight against cancer. It was the most special trip. I reconnected with one of my best friends from high school who was ... Wed, 9 Sep 2015 15:20:08 EST Just for Today I received this email this morning. It was as if she'd seen what I ate yesterday and knew she needed to intervene. Are you too stuck on "I'll start tomorrow"? <BR> <BR> <BR> <BR> Hi Brenda, <BR> <BR> <BR> It’s a slippery slope, that gear up mindset of “I’ll start tomorrow”. Our intentions are good – harnessing our energy to give it all we’ve got and fully commit with a clean slate. However, that mindset gives us permission to go hog wild until tomorrow – indulging to o... Mon, 7 Sep 2015 09:05:53 EST Plan, plan, plan...It's Time to Execute! <img src=""> <BR> <BR> I had my annual visit with my sleep doctor today. I know I blogged about this last year, his amazing aptitude for getting personal information out of me! And with such a simple open ended question, “So, tell me what’s new?” I won’t bore you with the update I provided, but I came away again wondering how he does that! <BR> <BR> I used my CPAP machine 329 out of 365 days for an av... Wed, 2 Sep 2015 14:42:53 EST Challenge for the Day I just joined Spark's Small Changes Challenge. The first day's challenge is to share my goals. Taking the advice from Elizabeth at and the concept of Tiny Habits, my goals are very tiny and very specific: <BR> <BR> No added sugar <BR> <BR> One daily walk at work <BR> <BR> I know Elizabeth suggests to select just one small thing and do it until it becomes a habit, but I felt like I needed to pair a nutrition goal with a fitness goal. I'm fighting against myself to ma... Tue, 1 Sep 2015 18:13:06 EST Do You Blog? <img src=""> <BR> <BR> My blog feed has slowed down to a trickle. If you're a friend already, please note that I'm reading you, even if I don't always comment. If you aren't a friend, but you blog regularly, or even occasionally, please consider adding me as a friend. Finding your blog in my feed will be easier than a random perusal. If you maintain a blog not on Sparkpeople, let me know that too. I'd love to c... Tue, 1 Sep 2015 15:55:29 EST The Numbers are In <img src=""> <BR> Normal Range is: <BR> • Total Cholesterol less than200 mg/dL <BR> • HDL greater than 50 mg/dL (women) <BR> • LDL less than 130 mg/dL <BR> • Triglycerides greater than150 mg/dL <BR> <BR> <BR> My numbers are in and they are looking good! I feel like I've just landed on Free Parking in Monopoly! Seriously, I've been beating myself up over some poor food choices that are now spanni... Tue, 1 Sep 2015 12:57:00 EST You Do You <img src=""> <BR> <BR> I wanted to share this Primal Potential blog I read this morning. <link><BR>-loss-plan-stop/ </link> <BR> <BR> I'm back to tracking, not just my food intake, but my biofeedback. What, how much, when I eat and how I'm feeling throughout the day (hunger, cravings, energy, lethargy). I'm taking a break tracking calories and macros. It doesn't work for... Mon, 31 Aug 2015 13:04:10 EST You Get What You Expect <img src=""> <BR> I just had a breakthrough and I need to share it with you. One of my Spark friends referred me (love the cinnections we make through this community!)to a Podcaster called Primal Potential.  I didn't waste time and went to check her out yesterday.  I followed the Start Here sign and listened to one podcast and part of another.  When I signed up for the VIP newsletter, I got a welcome email with ... Sun, 30 Aug 2015 10:46:46 EST It is Within You <img src=""> <BR> <BR> Admitting you have a problem is the first step in addressing it.  I did that with my blog the other day.  That small step was really helpful.  I had my first good food day in weeks.  I also got two good workouts in. Today's success begins my streak! Lower body workout complete! <BR> <em>248</em> <BR> <BR> We left early for shopping this morning to place a delivery order at Home Depo... Sun, 23 Aug 2015 17:36:56 EST Someone Stop The Merry Go Round! <img src=""> <BR> <BR> Oh my gosh, I need an intervention.  I can't stop eating when I get home from work! Every night has been the same for a few weeks. I can't believe I'm only up 10 pounds from my low! My body is too kind. I can't even tell you how many calories I consume once I get home.  For some reason, once I hit the door, the limiters come off and I eat and eat.  It's not even certain foods, though I've... Sat, 22 Aug 2015 04:33:51 EST 21 Day Reset - GO! <img src=""> <BR> <BR> Elimination works for me. Moderation with slippery slope items is disastrous! Let the fun begin! I'm heading to Orlando in October, so it would be nice to work toward the bikini bod. <BR> <em>298</em> <em>464</em> <em>47</em> Sun, 16 Aug 2015 00:16:04 EST Cize - Official Day 1 Mom left last Thursday and I feel like I'm in mourning all over again. All the grief of losing Tracy was put on the back burner, so I could focus on my mom and family. Now, the nest is empty...and I can't stop thinking about what I don't have. <BR> <em>39</em> <BR> <BR> My weight has been all over the place since the beginning of July. I'm hoping that throwing myself into my latest Beachbody challenge will help me get back on track. I might have mentioned that I picked up the latest Ci... Mon, 10 Aug 2015 15:08:37 EST Mommy and Me Four generations together at last <BR> <em>212</em> <em>220</em> <em>129</em> <BR> <img src=""> Mon, 3 Aug 2015 08:48:36 EST Nailed It! What a difference a practice run makes!! Last week's presentation was less than stellar..I was late due to traffic, a fire, and a road closure, so I didn't recover until I was halfway through the presentation. This morning, I arrived early, was able to listen to the ice breaker and learn about my audience, and was only nervous for the first minute or so. <BR> <BR> Moving on to some Excel frustrations. For some reason whenever I do anything in this file, I get a message that the clipboard ... Tue, 28 Jul 2015 13:23:54 EST Fab Four: Setting the Table <img src=""> <BR> Today is my new Day 1.  I've been fumbling with half starts, not a bad thing.  Its better than not starting at all, but I need to put more discipline behind it...stick to itedness, if you will! <BR> <BR> So, here's the Fab Four, framing whatever else I eat today.  These four good choices will set me up to continue good choices throughout the day.  <BR> <BR> Lemon water <BR> Green juice (kal... Sun, 26 Jul 2015 07:25:35 EST Reflection and Living Today will be a day of reflection for me. My friend's funeral is today. I won't be there, but I will be thinking of her and everyone that is missing her. It's an awesome list of people. She was one of a kind. <BR> <BR> I'm also preparing for my mom's visit. I'm so excited to get a whole week with her! We have a tree trimmer coming today to give us an estimate on a tree that was damaged in an ice storm last winter. That limb has been dangling there for way too long! I hope we aren't t... Sat, 25 Jul 2015 11:21:52 EST Your Inner Genius is an Effective Problem Solver <img src=""> <BR> <BR> I'm a slow reader.  The next little bit that I read in the Live Fit and Be Well workbook was about questions to your inner genius.  Simply posing questions in a positive way will help you frame a positive answer. Instead of asking "why can't I find time to exercise regularly?" Ask yourself "how can I find time to work out regularly?  See the subtle difference?  One dwells on the negative... Fri, 24 Jul 2015 08:40:35 EST Unintended Intermittent Fasting <em>198</em> I forgot my awesome lunch for a second day in a row. Where's my head at?! I'm walking to Subway for real sustenance today. I went to the Asian grocery store yesterday and couldn't find anything good to eat, so I bought a pint of blueberries and a bag of Rainier cherries. Have you ever had a Rainier cherry? Wow, you have to try one if you are ever out this way. Lip smacking good! <BR> <BR> I made the Broiled Tilapia Parmesan for dinner with cauliflower (forgot to buy tomat... Thu, 23 Jul 2015 14:49:56 EST Tuning into My Inner Genius and Using Applied Quiet Time "All you need is deep within you waiting to unfold and reveal itself." ~Eileen Caddy <BR> <BR> The next exercise in the Live Fit and Be Well workbook is a little more involved, requiring quiet reflection. My mind is chaotic right now, full of noise, not necessarily negative chatter, just a lot of noise. This might be a bad time to try working through this workbook. I'm not in a self improvement mode. I'm full of conflicting emotions. But then again, maybe this is the perfect time! I wi... Wed, 22 Jul 2015 13:57:51 EST Intention: The Genesis of Action The power of decision is real. Place your attention on the present benefit of your action. Enjoy the process instead of being hyper focused on the end goal. Those are a few nuggets I gathered from a workbook called Live Fit and Be Well by Erik Hajer this week <BR> <BR> My first exercise is to write out my goals. I found these goals in an old file. They still seem to apply. I'll just make some adjustments. <BR> <BR> Build strong relationships <BR> <em>342</em> <BR> 1. Listen. Be eng... Tue, 21 Jul 2015 13:12:36 EST July, Not Going As Planned The daily blogging is proving to be harder than I thought. My whole routine is sideways this month. I need to reframe the situation with some positivity. <BR> <BR> I was incredibly crabby this weekend and I owe my husband an apology and a thank you for recognizing it and not beating me up for it. I'm not sure if it's the PMS or mourning, but I just don't have patience for anything. Deep breath... <BR> <BR> While I didn't workout this morning, I did do some good things for myself in the ... Mon, 20 Jul 2015 11:05:45 EST So Incredibly Sad <img src=""> <BR> <BR> I decided to start blogging daily. Susie and I thought it might help us both stay more accountable. I won't promise anything as far as quality, but here goes... <BR> <BR> I'm anxious to restart a yoga practice. I was going to wait until the fall after both our parents have visited, but I don't know if I can wait. I could really use it. <BR> <BR> I allowed myself peanut butter the past ... Fri, 17 Jul 2015 15:19:35 EST Ode to the Queen of the Inside Joke My best friend passed away this morning after a knock down drag out battle with Stage 4 Metastatic Breast Cancer. Rest in peace, Tracy Jo. <BR> <BR> The morning of your death went a little like this: I cried...alot. Then Christie called, bless her. I really needed to speak to someone who also knew and loved you as I do. The call was brief, but ever so helpful. I was beside myself, so I started cleaning. I suspect you can appreciate that! <BR> <BR> How unfair, how unfair! Did I say al... Sun, 12 Jul 2015 16:32:40 EST Struggling I hesitated to blog today because I feel like I'm whining. I’m still recovering from the high numbers on the scale. It was only a matter of time before the peanut butter, coconut, and honey caught up with me. And here I was thinking it could be the next major food group! So, I’m back to scraping my way down the 200’s. At two pounds per week, I could still reach ONEderland by the end of August. <em>28</em> Phooey! I was within seven pounds of that elusive milestone! I wonder if t... Fri, 10 Jul 2015 17:09:57 EST Upper Body Fix Extreme Non-Scale Victory: I completed my entire upper body workout (21 Day Fix Extreme) using 10 pound weights (up from 5 and 7.5 lbs.) <BR> <em>104</em> <em>244</em> <BR> <BR> 10 pounds seems so miniscule after the heavier lifting I've done with the Jamie Eason programs. But these are high rep sets, so 10 pounds from 5 is significant! Bonus: since I still only have one set of dumbbells, I had to do the drop set with the same weight instead of a lower weight. I did it, no problem-o! <BR... Tue, 7 Jul 2015 17:32:31 EST From Flat to All That Day 2 <em>198</em> Hooooheeee! This is one tired turkey! I only managed one round of Circuit 2 today.  I also got distracted by sweeping the floor where my gym space is located, followed by putting Christmas boxes in their proper place after dodging them for 6 months.  Lets just rejoice about that for a moment, shall we? Sheesh, that was long over due! The weight bench is back in the weight room instead of the garage, feeling pretty good about that. I like 21 DFX, but sometimes a girl' s got... Sat, 4 Jul 2015 11:27:51 EST From Flat to All That Jamie Eason is at it again! She has a 12 week program called From Flat to All That.  For details, check out her blog <link><BR>best-of-jamie-eason.html?clickid=wcnwB<BR>1zLUU0uXRq2SbTnDTa3UkXxbxzgEx2g2Y0&irp<BR>id=85920 </link> or her Facebook page. <BR> <BR> I just completed Day 1.  I love the no nonsense lifts.  Do them and you are guaranteed results! <BR> <BR> My Day 1 went like this: 15 reps each, complete circuit twice. <BR> <BR> Wide grip la... Fri, 3 Jul 2015 12:36:37 EST Measuring Lean Muscle Mass I just read this great article that focuses on body fat and lean muscle mass percentages as the real indicator of good health, rather than the scale. The comparison between two people that weighed the same was so very insightful...made me want to pump some iron pronto! <BR> <BR> Do you know your body fat percentage? What tools do you use to determine it? I'm ready to invest in something to keep track of this. <BR> <BR> <link><BR>-worldwide-epidemic-n... Thu, 2 Jul 2015 05:24:50 EST 21 Day Fix Extreme, Day 2, Round 2 Oops! I fell asleep last night with 5k steps to go to reach my 13k step goal. I fully intended to wake in time to make my goal, but I didn’t wake until 11:40. I took full advantage of the 20 minutes, but no, I didn’t make my goal, breaking my 13k streak. I couldn’t fall back to sleep, so I was up until 3 a.m. When I finally went to sleep, I got up late and missed this morning’s workout. <BR> <BR> Yesterday's workout was upper body. I moved up from 7.5 lb. to 10 lb. dumbbells wi... Wed, 1 Jul 2015 19:00:18 EST 21 Day Fix Extreme: Day 1, Round 2 <img src=""> <BR> <BR> I took one day off from the 21 Day Fix Extreme workouts. Yesterday was Day 1, Plyo Extreme. Are you familiar with plyometrics? It’s a fancy word for jump training. Jumping is great for elevating the heart quickly. It’s also hell on the knees. I bend at the knee and come down as softly as possible on most exercises. On others, I simply bend at the knee and do not jump at all. My r... Tue, 30 Jun 2015 13:22:15 EST Week Five Reflection <img src=""> <BR> <BR> <em>204</em> Week 5 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 500 Fitness Minutes: 531 completed, down from 591. Fitness of choice: walks at work, walking/jogging at home, 21 Day Fix Extreme daily. <BR> <em>248</em> 3 ST sessions: 5/3 sessions (21 DFX) <BR> <em>42</em> 3500 Calorie Deficit: Still trying to commit to the 21 Day Fix Ext... Wed, 24 Jun 2015 13:32:47 EST