SHRINK71's SparkPeople Blog SHRINK71's Blog on SparkPeople, home of free diet plans and a healthy living community To Blog, or Not to Blog..... That is the question I find that after I write a couple of blogs, I feel this inner pressure to write very funny, entertaining, insightful blogs so that people will enjoy them and respond. So then, I don't blog because I can't think of something new and interesting to write about. <BR> Not good. <BR> Blogging has to be very selfish. For me it's about getting out my feelings of the moment so that I am honest and accountable to myself in all ways. <BR> Now, don't get me wrong. I LOVE feedback on my blogs. LOVE!... Mon, 23 Nov 2015 07:32:12 EST My inner child is having a tantrum... So, when I eat in an unhealthy way.... <BR> It is not because I'm hungry. All that "when you're hungry you make poor choices" stuff may be true... But not for me. <BR> It is not because I'm emotional. I am not an emotional eater. I used to think I was. But I'm not. <BR> It is not because I REALLY love the food and I "just can't" resist. I usually can. Most of the time. Except when my petulant inner child decides to rear its' ugly head. <BR> <em>234</em> <BR> There are times when I ... Mon, 16 Nov 2015 10:27:50 EST Getting the hang of "will-power" "It's just mind over matter!" <BR> <em>234</em> <BR> Well... no. <BR> It's not quite that easy. <BR> It has taken me years to get to this point... and I think that maybe, just maybe, I have finally wrapped my mind around this whole will-power thing. <BR> For me, It's about years of just giving in and then feeling badly. <BR> It's about years of finally reaching the date I set for my goal and saying that if I had just stuck to my plan and not allowed those indulgences I would have been the... Thu, 12 Nov 2015 10:43:58 EST What's the deal with dairy??? Almost everywhere I look I see articles letting me know that dairy is "horrible" for you. They say things like, "The only reason for dairy is to help a baby calf grow into a big, fat, cow." <BR> <em>40</em> <BR> I bought into it for a while. I switched to almond milk. I got rid of cheeses. All well and good. <BR> BUT... <BR> I really missed my plain greek yogurt. My lovely, creamy, 100 calorie snack. Not flavored. Just YUM! <BR> <em>39</em> <BR> Then I realized that I was trul... Tue, 10 Nov 2015 07:47:36 EST The Next Five Months! OK. <BR> My Spark-Coach assignment is to blog about my visualization into the future... Here goes. <BR> I can't even fathom 10 years into the future, so I'm sticking with the short-term future visualization. <BR> I have two big family events coming up in the next 5 months. Most important to me is that in 5 months my youngest child will be "Bar Mitzvahed" <BR> I want to look amazing at that event!! I want to buy great clothing and not feel like "Well, this is the best you can do given your f... Mon, 9 Nov 2015 07:25:32 EST OK. It's Official. I'm Old... and I'm taking suggestions! Don't misunderstand. I love my age! I have earned every one of my 44 years on this wonderful earth! And there is only one alternative to getting old... right? I am good with it. <BR> <em>334</em> <BR> The issue I have with being officially "old" is this whole "metabolism slowing down thing" that everyone said would happen to me "one day". And the whole "your body starts to rebel" thing that I now realize is also happening. <BR> One day is NOW. <BR> <em>234</em> <BR> So. I have c... Sun, 8 Nov 2015 14:55:42 EST Why? This is the big question: <BR> Why does it only take 3 days to gain back all the weight that you lose in a month??? <BR> <em>198</em> <BR> Now... I don't know this for certain, because I am still only stepping on the scale only on Fridays... but I know what I put in my mouth this weekend. I was stress eating beyond belief. I had a house full of company and when I don't have my space I eat. That is how I cope. I feel bloated and yucky. <BR> So... Now I have hit the reboot button yet ag... Tue, 26 May 2015 08:17:22 EST Could use your input on this... Please? OK. <BR> Here's the story. <BR> I am having company this weekend from overseas. They are sleeping at my house and I have been cooking up a storm! I am thrilled to have them as I haven't seen them in some time and I am so happy to be returning the favor of them having hosted me on many occasions... <BR> That being said - I made some amazing food... Like amazing. <BR> My house smells SO good right now. <BR> I want to enjoy myself and relax, but I don't want to make myself crazy with tracking ... Fri, 15 May 2015 13:40:21 EST OK... On the mend. So my should is thankfully healing. <BR> I was able to Zumba and work up a real sweat even without using my arms during the workout... Focused a lot on upping the intensity of my lower body workout to compensate for not moving my arms. It felt great. <BR> But... <BR> I am SO nervous about my weigh-in tomorrow... Maybe that's an overstatement, but I am kind of expecting a week with no loss since I had to drastically reduce my exercise this week. I tried to stay on the lower end of my range i... Thu, 14 May 2015 08:52:28 EST The Princess and the Pea.... That is my husband's loving nickname for me. It doesn't take much to really take a major toll on my body. My alignment must be just so - or I break. <BR> <em>24</em> <BR> Like right now... I have a walking injury. In my neck and shoulder. <BR> <em>40</em> <BR> I know - Strange place for a walking injury. <BR> You see - Last week was SO lovely I ended up with many lovely walking buddies and we walked together. My mistake was that I ALWAYS stood to the right of my buddies... Which m... Mon, 11 May 2015 12:29:51 EST I brought my dead orchid back to life!!!!!!! OK. <BR> I have totally earned my Green Thumb! <BR> <em>48</em> (let's just pretend that one's green...) <BR> I had this beautiful orchid that my son bought me about a year ago. It finished blooming. I was following the directions it came with and I figured it would just bloom again soon. <BR> It didn't. <BR> And the leaves started drooping. <BR> And one turned brown and fell off. <BR> This plant was DEAD. <BR> But I didn't want to give up. I looked at many online resources and youtube ... Wed, 6 May 2015 11:54:16 EST My new favorite lunch!!!! It's so good I just had to blog about it!!! <BR> <BR> Morningstar Chipotle Black Bean burger <BR> Joseph's flax, oat bran, and whole wheat pita (60 calories, 6 protein, 4 fiber, 8 carbs, 2 fat!!!) <BR> about 1/4 of an avocado, sliced <BR> one sliced Italian tomato <BR> a Tbsp of home-made cranberry BBQ sauce <BR> <BR> SOOOO good!!! and only about 380 calories!!! If I use a Fiber one wrap instead of the pita (They are really expensive!!!) Then it adds another 20 calories. <BR> Other stats:... Sun, 3 May 2015 16:03:35 EST Weigh-in Day!!!! This is why it's not just a number... So... After not stepping on the scale since Sunday morning... I stepped on the scale. <BR> These are my stats: <BR> <BR> Weight: <BR> <BR> Since Last Friday: -0.1 lbs. <BR> Since Sunday: -4.4 lbs. <BR> <BR> Fat percentage: <BR> <BR> Since Last Friday: -2% <BR> Since Sunday: -1% <BR> <BR> Pounds of Fat: <BR> <BR> Since Last Friday: -4.2 lbs. <BR> Since Sunday: -4.5 lbs. <BR> <BR> Lean Muscle Mass: <BR> <BR> Since Last Friday: +2.1 lbs. <BR> Since Sunday: +0.1 lbs. <BR> <BR> ... Fri, 1 May 2015 07:36:58 EST These calorie ranges are CRAZY!!!! OK... I know I exercised a lot yesterday. Logged over 20,000 steps (It was just too beautiful a day not to walk!) and went to Zumba in addition to Cosco shopping and other errands. <BR> My calorie range was suggested to be between: <BR> 2814-3164 <BR> <em>40</em> <BR> I thought, "That cannot be accurate." So I checked in with Fitbit... Suggested calorie intake: <BR> 2703 <BR> Also crazy high, right? So my SIL suggested I try MyFitnessPal. I signed up. Got an account. Linked it with m... Wed, 29 Apr 2015 11:23:17 EST The scale... A habit so hard to break! So... I'm a big believer in weighing every day. <BR> The irony is, as I'm reading an SparkBlog about how weighing every day is a habit I need to break, one of the blogs that is highlighted on the right side of the page as one that I might be interested in is entitled something along the lines of, "The number one habit of successful dieters? Daily Weigh-ins!" <BR> <em>40</em> <BR> So which one is it people?!? <BR> Get your story straight!!! <BR> <BR> In any case, for this week I have dec... Tue, 28 Apr 2015 09:54:58 EST Getting with the program... Even the parts I don't like So... I took my measurements this morning. <BR> For the first time in two years. <BR> They've gone up a bit, but I expected that. Not too much though. <BR> I just don't like doing it. <BR> Not sure why. It's annoying and time consuming... but not really. <BR> I think this is why I needed the SparkCoach program. <BR> I was so used to doing the things that just came naturally that I have been avoiding things that didn't. <BR> Not a good plan. <BR> <BR> So now: <BR> I will measure myself ever... Mon, 27 Apr 2015 07:40:42 EST OK... Trying Something New I just started my one week free trial of Spark-Coach. <BR> I need to do something new to get my motivation back on track after these weeks of seeing nothing happen and then - self sabotage. <BR> One of my very long time Spark Friends reminded me that even though I "know" how to do this... I have to remind myself that I don't know everything and sometimes a little humility goes a long way. She didn't say it in those words, but her journey learning about weight loss and nutrition in her career... Sun, 26 Apr 2015 08:13:31 EST Why???? I just don't get it anymore. OK. Maybe one of you has the answer.... <BR> <BR> These were my totals since Tuesday: <BR> <BR> Tuesday totals: Calories: 1746 Carbs: 183 Fat: 71 Protein: 101 Fiber: 29 <BR> My Daily Goal: Calories: 2,495 - 2,845 Carbs: 135 - 252 Fat: 27 - 60 Protein: 60 - 136 <BR> Remaining: Calories: 749 - 1,099 Carbs: 0 - 69 0 Fat: 0 - 35 Protein: 0 - 6 <BR> <BR> Wednesday totals: Calories: 2,327 Carbs: 257 Fat: 93 Prote... Thu, 23 Apr 2015 08:42:15 EST Oh Numbers.... You're cute.... Yes... Numbers. <BR> When you're what I want to see it's like you're my BFF! <BR> When you disappoint you're like those high-school mean girls... <BR> It's so cute the way you can be so manipulative. <BR> Really. <BR> You're SO cute! <BR> <em>100</em> <BR> But the thing is ... I've gotten wise to you. <BR> You think you can throw me off by being nice to me all week and then, on Friday, my official weigh-in day, you throw me a curve ball. <BR> You know what/ <BR> I'm over it!!!! <BR> <em... Fri, 17 Apr 2015 09:03:37 EST Variety is overrated... I was talking to a good friend the other day about our goals and food plans. When I told her that I have the same thing for breakfast every morning she said, "But don't you get bored?" <BR> Ummmmmm.... <BR> No. <BR> I love my breakfast. <BR> Old fashioned oatmeal (yes... cooked the old fashioned way... In a pot on the stove) with unsweetened almond milk, cocoa powder, cinnamon, and two egg whites mixed in for and extra protein punch! <BR> It is so filling and gives me so much energy. <BR> ... Wed, 15 Apr 2015 08:27:07 EST Costco shopping... I love Costco. <BR> Love. <BR> I love Costco so much that I have a closet in my basement that we actually call the "Costco closet." <BR> I also love Costco because it really is great exercise. <BR> Pushing the wagon loaded with heavy things. <BR> Lifting all of those super-sized items into the cart, then onto the cash register conveyor belt, then into the car, and then multiple trips to and from the car to the house and up and down stairs to unpack and put away... <BR> Great exercise. <BR> Wh... Tue, 14 Apr 2015 11:40:24 EST Spring!!! I am SO happy that Spring has finally arrived! It's truly been a brutal Winter and it has refused to go away! <BR> I just came back from a beautiful walk by the lake with a very close friend. Was so nice to walk outside instead of on my treadmill! <BR> Going to try to get in some more exercise before I leave to work today. <BR> I really need to get more strength training in... Maybe I'll get out those free weights........ <BR> <BR> Have a wonderful day everyone! What are YOU doing to get ... Mon, 13 Apr 2015 09:36:25 EST Decision: Week 2 OK. I have made a mindful decision to really commit to this 5% challenge. <BR> That is not to say I didn't commit before. I truly did. Really. <BR> My struggle is always the weekend and holidays. <BR> During the week I am a machine. <BR> I track everything. <BR> I exercise almost daily - and very intensely. My Zumba class is SERIOUS... I look like I showered by the end of it I am so dripping with sweat. <BR> I just get the better of myself and I rebel. Against whom? Against myself. ... Sun, 12 Apr 2015 09:07:58 EST Input please? Especially from Fitbit users! OK... I have been really sticking to the plan and staying withing my goals for over a month now. For the past four weeks... nothing. Not exactly nothing. I amtrying to stay positive about feeling stronger and feeling like a look somewhat leaner... but the scale is just not budging. <BR> <em>225</em> <BR> Not happy with my scale. Even my body fat measurements are temperamental. Down one day, up the next, for a net total of.... NOTHING! <BR> So... This is what I did: <BR> 1) I notice ... Fri, 6 Feb 2015 13:21:36 EST A re-boot? So soon? Yup! - Wish me luck! Encouragement appreciated! OK... Today I began re-boot. <BR> For whatever reason I have been stuck. I was trying to stay positive with my "Daily Victories" blogs and by reading lots of articles that would explain my body's not responding to my efforts... but it got to me. <BR> I gave myself the first half of the weekend off. I did not log my food on Saturday night as I usually do... and I also ate what I wanted without thinking too much about it. <BR> I just needed that break. Also, I really have not been feeling s... Sun, 1 Feb 2015 13:35:53 EST Daily........ Whatever: 1/30 I think I am done believing that my body wants to lose weight. <BR> I am doing everything right. <BR> I am just not losing. <BR> I'm down 2 pound one day. <BR> Up the next. <BR> The way I'm eating and exercising now is healthy, so I'll keep doing it but.... <BR> Whatever. Fri, 30 Jan 2015 06:51:16 EST Daily Victories: 1/29 Water!!! <BR> I drank over 3 liters of water while at work today. If I couldn't get exercise I was at least going to re-hydrate my body from the week of intense exercise prior to today. <BR> Thu, 29 Jan 2015 22:32:30 EST Daily Victories: 1/28 Staying on track and keeping with the program. <BR> Did Pilates this morning and heading out for Zumba tonight so I had some carbs with my dinner - Made a really yummy pasta bolognese! <BR> Plan for the rest of the evening? Zumba, shower, bed! Maybe some hot lemon tea... Wed, 28 Jan 2015 18:41:56 EST Daily Victories: 1/27 OK... THIS is the news I like in the morning!!! <BR> <BR> Weight: down 1.5 pounds since yesterday <BR> Pounds lean: up 0.2 since yesterday <BR> Pounds body fat: down 1.7 pounds since yesterday. <BR> <BR> I hope this is the beginning of a nice trend. I have not had what I consider a real loss in a while, and these are the best numbers the scale has given me in quite a while. <BR> This definitely points to a trend that I am doing something right!!! Tue, 27 Jan 2015 07:52:51 EST Daily Victories: 1/26 So... My weight (the number on the scale) is not really budging... I am chalking that up to my increased exercise which, according to everything I've read, can take the body up to 4-6 weeks to get acclimated to. <BR> BUT: <BR> 1) My body fat percentage is going down very consistently - even if slowly. <BR> 2) My clothing feels looser. <BR> 3) When I look in the mirror I actually SEE a difference. <BR> <BR> The number will have to catch up eventually, but I am definitely seeing progress!!! Mon, 26 Jan 2015 10:26:23 EST Daily Victories: 1/25 It would have been very easy to have just been complacent with my morning Zumba class and log 60 minutes of exercise for the day... But I was not! <BR> I stayed in my gross workout clothing while I was doing my household chores so that I would not neglect that 60 minutes on the treadmill I planned for! <BR> DONE! <BR> Now to get out of these gross workout clothing and shower!!!! Sun, 25 Jan 2015 16:13:18 EST Daily Victories: 1/24 Today I had a much needed rest day. Went to bed at 8:00 last night and woke up at 7:00... Then lazed around in bed with some books and magazines watching the snow fall outside. <BR> It was wonderful!!!! <BR> Everyone should take a pajama day every once in a while. <BR> Then I got out and shoveled the snow this evening... Had to be done and I'm somewhat of a perfectionist about the shoveling so I like to do it myself. Got in some good exercise too - and different from my usual exercise routi... Sat, 24 Jan 2015 19:21:53 EST Daily Victories: 1/23 WooHoo!!!! <BR> I am down 0.7 pounds since last Friday!!!! <BR> I was hoping it would be down this morning since I really stuck to my plan over vacation... but I was doubtful... After a four hour plane ride yesterday afternoon, and an intense Zumba class at 8:30 last night, my fingers were somewhat bloated today. Rings were a bit tighter, etc. The water retention could have created a scenario where I would not show a loss even if there was one. <BR> NOPE!!! <BR> I will absolutely take a 0.... Fri, 23 Jan 2015 08:04:26 EST Daily (Weekly?) Victories: 1/22 WooHoo!!! <BR> Back from a wonderful quick vacation in Puerto Plata, and managed to stick to my eating plan and daily goals even while on an all-inclusive resort!!! <BR> THAT is a HUGE victory!!!!!!! Thu, 22 Jan 2015 20:06:36 EST Daily Victories: 1/16 - and a note to my fellow Daisies Thank you Chalene Johnson!!! <BR> <BR> <link><BR>st=why_the_scale_goes_up_when_you_star<BR>t_a_new_workout_plan </link> <BR> <BR> This article on Spark made me feel a LOT better about my current numbers on the scale... Yes... I know all of this already... I just need to find one new article every day to confirm that knowledge. <BR> I have definitely increased my workouts. I've been doing Zumba for a while, but over the holiday season there were a LO... Fri, 16 Jan 2015 08:10:41 EST Daily ...Victories? 1/15 OK. Not feeling so victorious this morning. <BR> <em>234</em> <BR> Yes... I know that my rings are tight so I am retaining water - but the amount of water I drank yesterday should have been enough to balance my sodium levels. <BR> <em>250</em> <BR> Yes... I did an intense Zumba class last night from 7:30-8:30 once again - but I drank at least 64 oz. of water JUST in the 1.5 hours surrounding that class! <BR> <em>250</em> <BR> Yes, I had a hamburger and some sweet potato fries for... Thu, 15 Jan 2015 08:05:03 EST Daily Victories: 1/14 So... Yesterday Spark congratulated me on a 1.5 pound loss. <BR> This morning I am up 2.5 pounds from yesterday... <BR> It is all tracked because I have a Fitbit Aria scale that does it all automatically. <BR> I've been doing everything right. <BR> I'm eating well. <BR> I'm exercising well. <BR> There must be an explanation, right? <BR> I FOUND ONE! <BR> On I found an article entitled, Why Do I Weigh More on the Scale Today Even After Exercising?, by Pam Murphy. She says, "Exe... Wed, 14 Jan 2015 07:35:21 EST Daily Victories: 1/12 so I've decided that the way to solve my calorie dilemma of constantly being under is to eat clementines for the extra calories I need. They are so yummy and at 35 calories a pop I can eat them throughout the day and get in those extra calories in a healthy, vitamin packed bundle of yumminess!!! Victory is mine! Mon, 12 Jan 2015 15:05:35 EST Daily Victories: 1/11... and other ramblings The victory for today is another no-gain weekend.... According to my scale I even lost fat and gained muscle!!! Yay!!! <BR> <BR> Now to other ramblings... <BR> So I am thinking about our upcoming family vacation... I am a bit daunted by the fact that this year we have booked an all-inclusive resort for the first time. Because of family dietary restrictions, there is only one restaurant on the resort in which we can eat... which is GREAT! We have never booked one before because there was ... Sun, 11 Jan 2015 10:46:00 EST Daily Victories: 1/10 Today was bitter cold... I mean truly brutal... <BR> It was the kind of day where I just wanted to curl up at home with a good book... which I did for much of the day... BUT <BR> I managed to brave the weather for a brisk 20 minute walk outside. <BR> That hot tea afterward felt soooo good! Sat, 10 Jan 2015 18:50:38 EST Daily Victories: 1/9 I didn't want to blog today because I wasn't feeling very "victorious" <BR> I guess the fact that I have committed to writing a daily victories blog and I am not letting it slide is my victory today. <BR> Any advice on my previous blog would be VERY much appreciated.... <BR> Thanks!!! Fri, 9 Jan 2015 11:44:59 EST Advice please... Can eating too little really be the reason??? OK... I've been keeping my "Daily Victories" blog in order to stay positive and focused on my achievements... Today I'm having a "moment" <BR> <BR> - I've been logging my food. <BR> - I've been exercising. <BR> - I've been getting as much sleep as possible.... never fewer than 6 hours a night and often over 7. At ties close to 8. <BR> - I've been drinking my water... Mind you - I only count water and decaf tea (unsweetened) as water. Not any other beverages. Often more than the recomm... Fri, 9 Jan 2015 07:46:13 EST Daily Victories: 1/8 OK... Today I am focused on the scale... <BR> My victory is keeping my head on straight and realizing that my saily weight fluctuations on the scale do NOT mean that my plan is "not working!" <BR> <BR> They just mean: <BR> 1) Maybe I didn't get in enough water yesterday <BR> 2) I worked out pretty hard yesterday so my muscles are swollen <BR> 3) Water retention <BR> 4) Remember... My body fat calculator estimates a loss even though my weight is up. <BR> <BR> Keeping with the plan and r... Thu, 8 Jan 2015 10:08:28 EST Daily Victories: 1/7 So today, for the first time since starting back on Spark, I am struggling with temptation... Not GIVING IN to it... Just struggling with it. <BR> You see, for my older kids, this is the week of mid year exams. That means they have friends over to study. That means they want "study food" <BR> Now, why study food cannot be carrots, hummus, whole wheat pasta salads, etc. is not the point... Anyone who's suffered through exam week knows that study food means "high sugar quick energy I don't wa... Wed, 7 Jan 2015 14:11:25 EST Daily Victories: 1/6 Today's victory was just keeping with the program... <BR> That is really all it needs to be sometimes! Tue, 6 Jan 2015 19:09:29 EST Daily Victories: 1/5 So... It's cold outside. Like 31 and windy cold... <BR> BUT: <BR> It's only getting colder <BR> I will be at work from 1:00-10PM today... Sitting in a chair that whole time practically. <BR> <BR> So I walked. Not on my treadmill, but outside, by the lake... 3.5 miles. <BR> Was really wonderful and invigorating! <BR> The rest of the week can be treadmill walking, but I so much prefer walking outdoors, even in the cold. Mon, 5 Jan 2015 09:11:22 EST Daily Victories: 1/4 I just joined the Daisies!!!! <BR> This is my favorite challenge... and the only one I participate in anymore. The 5% challenge is very attainable and has a great community of dedicated motivators. <BR> I completed my pre-challenge set-up and am ready to go come This weekend!!!! Sun, 4 Jan 2015 13:11:04 EST Daily Victories: 1/3 OK... I updated my goals to reflect my interim goal of losing 5% of my body weight for the Winter 5% Challenge. <BR> I never wanted to do this because I don't want to stop at only losing that 5%... but I realize that having interim goals met is a great way of pacing myself on this journey. Sat, 3 Jan 2015 18:41:01 EST Daily Victories: 1/2 WooHoo!!!!!! <BR> Down 5 pounds since starting back on Spark!!! <BR> I know that this will be up a bit after the weekend, but as long as my Friday weigh-ins are consistently down (and I am down one pound since last Friday) I am great!!! <BR> Have a wonderful weekend everyone!!!! Fri, 2 Jan 2015 09:38:09 EST Daily Victories: 1/1 So it's the start of A new year... You know what? I am happy to say that it is just another day on track for me. <BR> I did not wait until the New Year to start achieving my goals... Frankly, I've always thought that resolutions to oneself that are solely formed on the basis of time are rather silly. <BR> I resolved to take good care of myself a while ago and I've been doing it. <BR> Make your own resolutions when you are READY to make them. Emotionally, psychologically, and mentally ready.... Thu, 1 Jan 2015 17:39:00 EST