SWEDE_SU's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SWEDE%5FSU SWEDE_SU'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/ morning cuppa spark - october blogstreak beck day 21, get ready to weigh in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423516 if there is any chapter of beck that does NOT apply for me, it is this one. everyone has their own relationship to the scale, and some are more obsessed than others. as i read the various reactions people might have to a disappointing weigh in, i keep thinking nah, that isn't me. i won't go out and eat more because what's the point; i won't berate myself. i won't be jumping up and down to celebrate because i know that if the scale moves at all, it will be minutely. that's just how it is for m... Sat, 21 Oct 2017 07:19:34 EST morning cuppa spark - october blogstreak beck day 20, get back on track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423188 one thing this beck trek shows me is just how many of the lessons have become internalized. as i opened the latest chapter, i thought well duh, of course! i could not even imagine giving up for the rest of the day (or longer) because i fell off the wagon. and as i read the pyramid with the explanation of the calories involved for jumping off the wagon to actually make a difference in weight (from cake with frosting to doughnut to candy bar to ice cream, etc...), i find myself even thinking ey... Fri, 20 Oct 2017 03:46:40 EST morning cuppa spark - october blogstreak beck day 19, stop fooling yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422872 this is where you recognize all those imaginary calories - you know, the ones that don't count. (no one is looking, it's so small, it doesn't matter because...). <BR> <BR> as i look back over the past five plus years, since reaching goal weight in 2012, the times i gain weight (upward creep) come from fooling myself - letting myself believe that it doesn't matter, or i won't care. these thoughts don't come during periods of high motivation, like now, during the beck trek, but they do pop up... Thu, 19 Oct 2017 03:54:28 EST morning cuppa spark - october blogstreak beck day 18, change your definition of full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422567 we're always told to stop eating when full, but what is full? according to beck, you should still be able to take a moderate to brisk walk right after eating; if that seems impossible or undesirable, then you are too full. and should stop sooner. <BR> <BR> we eat beyond "normal" fullness for a variety of reasons; in my case, it was usually because i liked the taste. others may do so because they are afraid they might get hungry later (hunger is not an emergency), you eat more now to avoid di... Wed, 18 Oct 2017 04:07:40 EST morning cuppa spark - october blogstreak beck day 17, end overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422262 over the years i have collected a bunch of spark-sayings; this one came from watermellen some time ago: better food should go to waste than go to my waist! <BR> <BR> and that is what today's lesson is all about - learning to leave food on the plate to prevent overeating by intentionally overloading the plate - including with food that is hard to resist, or that is not on your plan. you can save it for another meal - or throw it out. the idea is to learn/remember how much better it feels NOT ... Tue, 17 Oct 2017 04:01:37 EST morning cuppa spark - october blogstreak beck day 16, prevent unplanned eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421930 after eating sitting down, today's lesson may be one of the biggest and most important beckniques: NO CHOICE. end spontaneous eating! <BR> <BR> beck explains that when we see something that we want to eat we go through a stressful internal conflict - i want it, i shouldn't have it, but i want it, but you'll feel bad - and the way to end the internal discomfort of this conflict is to a) eat it, or even better, b) NOT eat spontaneous, unplanned food. and by setting rules for ourselves, and liv... Mon, 16 Oct 2017 04:21:22 EST morning cuppa spark - october blogstreak beck day 15, start diet, monitor eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421597 today is the day - start your diet! well, i don't think i ever stopped my diet. and i guess that is because it is my lifestyle. and the lesson that keeps coming back to me, when i write down what i eat in the nutrition tracker, is that there is no leeway - to stay in that low calorie range that is finally going to take off the weight i have to keep what i eat to meals and planned snack, period. and the snack is down to my glass of wine, my daily brazil nut (meets certain nutrition goals), my ... Sun, 15 Oct 2017 05:07:18 EST morning cuppa spark - october blogstreak beck day 14, plan for tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421292 from earlier beck treks, i'm relatively good at this, planning what we eat for tomorrow, except that my definition of tomorrow is a little weird - i do my planning in the wee hours of the morning, before starting work, and firm up the plan by coffee with DH in the real morning. i've tried planning for a whole week, and it worked - for one week:-) but knowing by the end of morning coffee exactly what we are having for lunch and dinner has worked for me. <BR> <BR> when you have a plan, you kn... Sat, 14 Oct 2017 04:23:48 EST morning cuppa spark - october blogstreak beck day 13, overcome cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420983 friday the 13th - overcome cravings... sounds ominous! <BR> <BR> cravings are not a huge problem for me; the problem is more *wanting* to do something about them when they arise. i commonly have a "what the heck" attitude - it won't matter. i don't wanna... the craving rarely leads to a binge, it's more that my limited calorie needs are easily exceeded by *anything* being added, or so it seems. <BR> <BR> we identified cravings a couple of days ago; what are we supposed to do with them? con... Fri, 13 Oct 2017 04:35:04 EST morning cuppa spark - october blogstreak beck day 12, practice hunger tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420787 ah yes. this was a dreaded lesson the first time around. i believed that hunger was an emergency! you HAD to eat every few hours, or... or...or.... or else! something (what?!) would happen. mainly that i could become a nasty person to anyone and everyone around... without warning... at any moment... as a first sign that i was HUNGRY and needed to be fed. <BR> <BR> that first time around i described my discomfort level like this: <BR> <BR> 0 reading in the tub <BR> 3 walking in -37 F wind c... Thu, 12 Oct 2017 14:17:07 EST morning cuppa spark - october blogstreak beck day 11, differentiate between hunger, desire, cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420340 knowing the difference between hunger, desire and craving is one of the most important beck lessons. thin people only eat when they are hungry; they eat for fuel. the rest of us weak mortals... not so much. <BR> <BR> essentially, hunger is the physical thang - when you haven't eaten for hours. need. food. now. stomach is on empty. <BR> <BR> desire is when you ate not too long ago, but you see something and feel like eating it anyway. not really hungry, just want it. <BR> <BR> craving - yo... Wed, 11 Oct 2017 08:39:42 EST morning cuppa spark - october blogstreak beck day 10, set a realistic goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419945 yet another easy day - the realistic goal that beck recommends is 5 lbs, and that is exactly what i would like to lose. theoretically i'm still maintaining; i just a) want to make sure i do not keep creeping upwards and b) would like my cute skinny clothes, which still do fit, to fit with just a little more leeway. and 5 lbs is going to get me to that comfort level. <BR> <BR> beck says to set a reward but i've never been that great with rewards; a massage is always great, but i usually feel ... Tue, 10 Oct 2017 04:07:51 EST morning cuppa spark - october blogstreak beck day 9, select an exercise plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419586 plan? what plan? i am, therefore i exercise. if anything, the exercise habit is probably more ingrained than brushing my teeth. it isn't a matter of whether, but how much - and that is based mainly on time (or the lack thereof) because of work, or travel, or health (colds, etc). probably in that order. <BR> <BR> the main determinant of my "plan" is 15,000 steps daily on the fitbit. to get there in busy work times, we break it into several walks a day. or runs - if we can ever get back in th... Mon, 9 Oct 2017 04:26:51 EST morning cuppa spark - october blogstreak beck day 8, create time and energy to diet (week 2, prepare http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419270 one week down. it was interesting to see how many of the first week's lessons have become habits, like brushing teeth. a great refresher, and credit for all that really is a part of my life already. as i read about what is ahead in week 2, i nod my head, yep - that's what i do! by the end of week 2 beck says you will <BR> - have more time to diet and exercise <BR> - be able to motivate yourself to exercise <BR> - understand importance of setting short-term weight goal <BR> - differentiate bet... Sun, 8 Oct 2017 06:37:22 EST morning cuppa spark - bonus blog Heidi Meadows hike http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418932 finally finally finally got to the mountains yesterday, after the past month of jet lag, colds, travel, and work. we headed for a popular trailhead, a hike that we usually take every year, and found that it was way too popular - the parking lot was full, with about 100 cars. that was not our idea of a trip to the wilderness. <BR> <BR> so we drove right out, to a non-trailhead that only locals know about - heidi meadows. we had tried this hike last year, but it had rained so much that the st... Sat, 7 Oct 2017 05:10:41 EST morning cuppa spark - october blogstreak beck day 7 arrange your environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418929 once again, this is something i did long ago. the fruit sits out, the chips (DH's) are hidden way back in the pantry. the fridge is filled with veggies - and more fruit. o be honest, at this point i'm never tempted when just walking by - that really only happens when DH takes out his treats and i look over there with envy. and.. mmm.. sometimes give in. but that isn't exactly the environment, and he isn't about to give up his treats (he is much more in control of what he eats than i am when i... Sat, 7 Oct 2017 04:54:00 EST morning cuppa spark - october blogstreak day 6, beck day 6, find a diet coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418593 today's blog is going to be short and sweet - because i have a diet coach! and we are emailing (well, spark-mailing) with updates. and it is a good thing, because DH, bless his heart, has been my coach all the previous times and to be honest, i think he is a little tired of it:-) and when i moaned about my frustration at the scale yesterday he turned to me and said "... and you are beautiful" so how can i complain? especially after 45 years... <BR> <BR> but i digress - i have found a spark c... Fri, 6 Oct 2017 04:49:12 EST morning cuppa spark - october blogstreak day 5, beck day 5, eat slowly and mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418236 this lesson goes with eating sitting down. research shows that people who do not practice this technique tend to eat more, and slowing down tends to make people eat less, presumably because they have time to recognize when they feel full. it certainly makes sense. <BR> <BR> i have to say that i am not the best at eating slowly and mindfully. when i think about it, i try to slow down and put my fork down between bites. on the other hand, the purpose is to give yourself time to recognize that ... Thu, 5 Oct 2017 03:30:36 EST morning cuppa spark - october blogstreak day 4, beck chapter 4, days 1-4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417888 today i will catch up to the rest of the beck group that started on oct 1 - i have been reading the preparatory chapters, but since this is a review for me, i will speed things up a bit. <BR> <BR> chapter 4 talks about the two week wait to give time to learn the skills. ok. moving on. <BR> <BR> finally - DAY ONE!!!! <BR> the first step is to list the advantages of losing weight/maintaining. i have my list in the reminder program on my laptop. i live on my computer, spend most of my days wi... Wed, 4 Oct 2017 05:00:31 EST morning cuppa spark - october blogstreak day 3, beck chapter 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417537 i know two thin people. oh, probably i know more than two. but i was out hiking with these two thin people and they were talking about their attitudes toward food. and they both agreed - they didn't really think about food. it wasn't on their minds. at all. both of them are great cooks, we've shared dinners on many an occasion. but they think like thin people - and that's what we get to learn in this book, because we don't think that way... yet. <BR> <BR> in this chapter beck lists the chara... Tue, 3 Oct 2017 04:52:53 EST morning cuppa spark - october blogstreak day 2, beck chapter 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417156 yesterday's blog was entitled beck day 1, but really, it was chapter 1 - i have many days to go to prepare before i hit "day 1". and today is chapter 2, with what is now a review of basic beck concepts. the theme is taking control of your eating. you don't have to eat just because you want to do so, you can learn how to respond to these thoughts instead. <BR> <BR> there are sabotaging thoughts and helpful thoughts. sabotaging thoughts begin with "i really know i shouldn't [eat that] but..." ... Mon, 2 Oct 2017 04:30:00 EST morning cuppa spark - october blogstreak, beck day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6416814 this is at least the third time i'm taking the beck journey. there are blogs about it in years past; i think the last time was about two years ago. it's interesting to reread now and see what applies to me (gulp!) and what just doesn't match anymore. for starters, she hits me in one of the first paragraphs. i was "hoping" something was wrong with me - that a change in medications (thyroid, in my case) would "fix" things. but nope, i'm annoyingly healthy and perfectly medicated according to my... Sun, 1 Oct 2017 05:41:09 EST morning cuppa spark - september blogstreak day 30, sept. wrap-up and oct. pre-beck! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6416642 and that's a wrap - a 30-day september blogstreak, every day, despite travel, a cold, and work. the good news - my upward weight creep has not continued. the bad news - it hasn't slipped down yet either. good excuse - travel. bad excuse - haven't been living up to "not my food" or "no choice". good new (revived) habits - decent job of tracking. excellent brand new habit (to be continued, or perhaps too soon to say it is a habit, but will keep working on it) - meal planning for the week, not j... Sat, 30 Sep 2017 14:21:11 EST afternoon cuppa spark - september blogstreak day 29, running again... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6416408 ...or trying to. DH decided that today's activity would be a run, and i had (barely) enough sleep to make it a reasonable choice. it's been a few weeks since the last time, and i figured it was time to use it or lose it. again. so three miles later, i'm exhausted...walked an extra mile while waiting for DH to finish his 5 miles, then home to the minestrone soup i had left cooking in the instant pot (i love that instant pot! put the ingredients in and go do something else and lunch is ready wh... Fri, 29 Sep 2017 19:44:33 EST evening cuppa spark - september blogstreak day 28, home again... briefly http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6416143 and we were home by midnight last night. DH drove, i slept, as we crossed the mountains. it seems we missed seeing the northern lights by about 45 minutes; they may return tonight, we'll see if maybe we'll be lucky enough to see them this time. <BR> <BR> sleep is a bit upside down, and when it isn't the way it should be it always takes away my energy. still, we managed to hit today's step goal, with several short walks. and the meal plan went as planned. <BR> <BR> no photos today, just stat... Thu, 28 Sep 2017 22:09:11 EST afternoon cuppa spark - september blogstreak day 27, sitting in the airport... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6415701 an early blog today, because i don't expect to be home until late and by then i will be exhausted, and i don't want to break my streak! i'm at newark airport, flying to seatac, and then DH and i will continue over the mountains home to winthrop - we should be home around midnight. <BR> <BR> it was wonderful to see my dad looking so dapper and cheerful yesterday. i know he recognized me, but he is unable to communicate much beyond nodding, smiling and saying uh huh in appropriate moments. wh... Wed, 27 Sep 2017 14:50:11 EST evening cuppa spark - september blogstreak day 26, my motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6415431 here he is: <BR> <img src="http://photosaws.sparkpeople.com/guid/6ffeb229-78a3-4a2b-be88-22e7bc4ca550.jpg"> <BR> <BR> my dad, 102 years young. the only medication he takes is a baby aspirin and some vitamins. he has deteriorated mentally over the last year, but he is cheerful, has a wonderful caretaker, and he knew who we were when we came to visit today. we took him and his caretaker out for dinner, and then brought him home and said goodbye. <BR> <BR> but until this last year, he has ta... Tue, 26 Sep 2017 21:42:04 EST evening cuppa spark - september blogstreak day 25, airplane day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6415062 i managed a few hours of sleep before the alarm at midnight - had to get in as much work as possible before the shuttle came to take me to the airport at 4:25 a.m. made it through security painlessly (i seem to get TSA precheck all the time), and then put in another hour of work before my computer battery started running low, as did my brain. i started walking laps around the terminal, but then i noticed one of those massage stands, and i decided to take my chances - if they had time for me t... Mon, 25 Sep 2017 21:18:17 EST evening cuppa spark - september blogstreak day 24, sleepless before seattle http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6414699 one of those nights. i never did sleep on sunday night, travel nerves. work. finally slept in the car while DH drove us over the mountains. those curving roads do it to me every time. <BR> <BR> not much to write home about exercise-wise. two mile walk in the morning with claire, then just running around the house to get ready to leave. we had the last of the curry, then practiced "hunger is not an emergency". pleasant vietnamese restaurant for dinner with DS1 and our seattle hostess. and no... Sun, 24 Sep 2017 22:34:42 EST evening cuppa spark - september blogstreak day 23, travel up ahead! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6414359 and there went saturday. i have several days of travel coming - tomorrow the 4 plus hour car ride to seattle, monday i fly to new jersey, tuesday drive to new york for my dad's 102nd bday, wed fly back to seattle, and either continue home the 4 hour drive wednesday night, or early thursday. then back to seattle on saturday to spend sunday with our granddaughter visiting from san diego, and back to winthrop on monday night after DH has orchestra rehearsal. phew! exhausted just thinking about i... Sat, 23 Sep 2017 22:52:13 EST evening cuppa spark - september blogstreak day 22, an adventure! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6414032 finally. DH was feeling well enough this morning that we went out on our first photo adventure. just a few miles from home, and we only walked three miles, but it felt so good to be off of our own fields and walking somewhere else. <BR> <BR> the views were impressive <BR> <img src="http://photosaws.sparkpeople.com/guid/889ff15d-f0af-4baf-a425-3db9f7414faf.jpg"> <BR> <BR> claire was of course always willing to pose <BR> <img src="http://photosaws.sparkpeople.com/guid/7a70b23b-b133-49c0-99b... Fri, 22 Sep 2017 22:11:17 EST evening cuppa spark - september blogstreak day 21, meal planning summary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6413684 and now all planned meals have been prepared. several have been eaten. DH is really good about "not minding" repeats - we usually have the same meal two to three days in a row; when the third comes up i ask if he minds it again; usually not, but if he does, then i freeze it. now i have to remember my freezer inventory, and plan those meals in over future weeks. <BR> <BR> but for today - i had made today's instant pot red lentil curry already yesterday; i wanted to tweak it with some tomato s... Thu, 21 Sep 2017 21:37:45 EST evening cuppa spark - september blogstreak day 20, finally... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6413336 i know we are supposed to be thrilled about NSVs (non scale victories), but today the scale finally dropped to single digits again. 109 was my initial goal in 2012, and i've been struggling to get back there for the past month. today i hit it. <BR> <BR> finally had a decent day to take the camera out, too. <BR> from the garden: <BR> <img src="http://photosaws.sparkpeople.com/guid/ab88158a-a113-4755-bdb0-110332a851ca.jpg"> <BR> and when i turned around, guess who! <BR> <img src="http://ph... Wed, 20 Sep 2017 22:16:21 EST evening cuppa spark - september blogstreak day 19, wash, rinse, repeat... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6412999 it was one of those days. i slept well. worked well. exercise video in the night, 2 mile walk with claire in the morning and quickie walks through the afternoon. goal reached. <BR> <BR> DH made it safely back and forth over the mountains, but we are putting the winter tires on the car this week. if we are going to be traveling back and forth already, may as well be prepared. <BR> <BR> meal plan is doing well; tried the broccoli bowl recipe for lunch and it was a hit (link earlier this week)... Tue, 19 Sep 2017 22:16:50 EST afternoon cuppa spark - september blogstreak day 17, monday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6412617 plodding along. last night was one of my insomnia nights; typical for sunday when i sleep too much on the weekend. i was unable to work, and finally was tired enough to sleep about 1:30 a.m., slept until 5, and have been up since then. some work got done, but once the day comes, and DH is up, i'm never uninterrupted. on the other hand, claire and i are alone this evening, DH has crossed the mountains for orchestra practice - he will be part of the local orchestra for one more concert after h... Mon, 18 Sep 2017 21:19:11 EST evening cuppa spark - september blogstreak day 17, meal plan success... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6412265 well, at least to start! today i went to the grocery store with my list of ingredients for the three meals i selected for this week, and came home and made meal number one. woohoo! i don't have to meal plan this week, it's done! <BR> <BR> so, the cold is slowly resolving, and i was able to do a 3 mile leslie sansone workout walk this morning in the wee hours, then claire and i went for our usual local 2 miles plus a couple of "up and down the road" walks to take care of business. and at the ... Sun, 17 Sep 2017 22:02:14 EST afternoon cuppa spark - september blogstreak day 16, a meal plan!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6411869 well, forever, or at least it seems that way, i've wished that i had a meal plan... for the week! not the day. and forever, or at least it seems that way, all i've been able to do is make a plan for the day - the rule is that meals are decided before morning coffee is over. i've never shopped with an official grocery list, just "things that we need" or keep on hand. then i've looked at what is available, and boom - there is our food. <BR> <BR> i realized this week that essentially i made thr... Sat, 16 Sep 2017 16:47:17 EST morning cuppa spark - september blogstreak day 15, remembering pelle http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6411376 it's hard to believe it has been a whole year since we lost pelle, our beloved border collie. one year ago today was pelle's last big hike. it was, indeed, his last hike. <BR> <BR> last september was totally different from this one; we returned from sweden, healthy, and we were spared the fires - no smoke in the valley. as it turned out, i had little work those first two weeks of the month, and we walked or hiked, every single day. with pelle, of course. <BR> <BR> we walked in the valley:... Fri, 15 Sep 2017 06:01:18 EST morning cuppa spark - september blogstreak day 14, the rest of the story... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6411016 a couple of days ago it was pointed out that my concerns about 5 lbs were unwarranted, that if it were up to 10 or 15 lbs, that would be a different story. and the fact is, it *is* a matter of 10 to 15 lbs from my "lowest achievable weight" (97 lbs, too low, not good at all) and even from my "lowest maintainable weight" (102ish), which i had managed to maintain for most of my 5 years since reaching goal, with the exception of one blip up to about 8 lbs worse than where i am today in 2014, and... Thu, 14 Sep 2017 04:34:44 EST evening cuppa spark - blogstreak day 13... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6410922 this blog is just about the streak. no brain. not much to write about. there is a blog mulling in the back of my brain, but it will have to wait for the clouds to lift. <BR> <BR> slow walk today. very s l o w. the smoke was back, and the evacuation level was raised to level two for the next community over. fingers crossed... <BR> <BR> i wil write more about the test results, and about the 5 lbs that are actually 15 - well, it's in the blog in the back of my mind. <BR> <BR> no photos today.... Wed, 13 Sep 2017 21:00:42 EST evening cuppa spark - blogstreak day 12, the crud.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6410578 this will be a quick blog. i managed to evade the cold that DH took home from the plane for a week, the bad news is today it struck. i have the crud. <BR> <BR> the good news is that my lab tests came back just fine; the bad news is that my weight gain (more on that tomorrow) can only be chalked up to slowing metabolism and too many calories. <BR> <BR> we are still in the middle of a clear spot between the smoke from two fires; here is the fire to our north, blowing up with a new plume with ... Tue, 12 Sep 2017 21:18:05 EST morning cuppa spark - september blogstreak day 11, a bit of frustration http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6409984 so y'all know that i've been creeping upwards - or my weight has - for the past few months. and yesterday i saw the headline for a featured spark article - how to lose a pound a week, guaranteed! (hmm... did it say guaranteed? not sure, but it felt that way...) i thought great, let me see it!!! <BR> <BR> so there were two "easy" ways to lose that pound a week - one was "don't drink your calories" - drink water instead. hmmm... cannot remember the last time i drank anything besides water, co... Mon, 11 Sep 2017 09:28:10 EST morning cuppa spark - september blogstreak day 10, breathing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6409569 finally. we saw the sky and the mountains for the first time since coming home. the air quality was still questionable yesterday, but today it is "good" and i will try to get out for a run. <BR> <BR> making progress, surviving jet lag. sorting mail. updating bookkeeping - small things that accumulate that i hate dealing with, but i'm setting small goals, and making them happen. <BR> <BR> meal planning was simple yesterday, leftovers, but i was probably a bit too generous with portions - an... Sun, 10 Sep 2017 07:13:20 EST morning cuppa spark - september blogstreak day 9, chugging along http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6409264 why is it that when you sleep longer, you feel more tired? another day with no alarm, and i slept until 2 a.m. - which means 7 hours of sleep considering i went to bed at 7! that rarely happens. <BR> <BR> yesterday was another smoky day. after the big video workout in the wee hours of the morning, with 10,000 steps, claire and i walked the fields gently for about 2+ miles. with the additional short walks during the day, and just marching about the house, the day ended at 22,000 steps. not ba... Sat, 9 Sep 2017 08:01:47 EST morning cuppa spark - september blogstreak day 8, exercise and activity http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6408931 today's spark coach segment was about the difference between exercise and activity. for all the steps that i get, most of them are the result of activity, not so much exercise. in fact, the days i exercise most (running) are the hardest to get all the steps in because i am worn out by shorter runs these days. i also get exercise from the videos in leslie sansone's "your daily walk" program, choosing the one that fits my energy level and time slot. mostly i choose in the 30 to 40 minute range... Fri, 8 Sep 2017 07:44:24 EST morning cuppa spark - september blogstreak day 7, jet lagging... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6408552 two days down... for me, jet lag lasts exactly 7 days from the time i step off the airplane. two days down, five to go... <BR> <BR> DH probably caught a cold on the plane, and is trying to take it easy to prevent it from getting too bad, so we took a calm and easy morning walk. then a few stops at stores and the fruit stand to restock. i took claire on a walk in the afternoon to reach the step goal for me, and to give her a chance to get in the river. she is clearly not a swimmer like pelle,... Thu, 7 Sep 2017 07:03:01 EST morning cuppa spark - september blogstreak day 6, home smoky home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6408174 well, no, the house is not smoky, but it is smoky out there! this year's wildfire is about 35 miles to the northwest and is still going strong. it looks eerie out there; we didn't even see the sky as we drove over the mountains yesterday. <BR> <BR> but now we are home, and claire the border collie is lying at my feet. we did some minor shopping yesterday, enough to get through the night and let me check out what we do and don't have at home. we took a few short walks, but our energy level is... Wed, 6 Sep 2017 06:09:52 EST morning cuppa spark - september blogstreak day 5, more on motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6407793 good morning from seattle! yes, i'm sleepless in the famous city of sleeplessness, but i have slept (yay!) in a bed (double yay!!) for 6 straight hours, a "normal" night of sleep for me. and since i will be getting up at midnight once i get back to work next week, i keep the schedule this way even when i am on "vacation" or in transit, as we are right now. <BR> <BR> spark coach has focused on motivation lately, that must be the segment of the program that i have reached right now. today's mo... Tue, 5 Sep 2017 05:16:26 EST morning cuppa spark - september blogstreak day 4, travel day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6407344 insomnia again. not so strange, given the journey ahead. but here i am, 3 a.m., finally finished with all the deadly lions for work, and all the packing, and now i have a couple of hours until DH gets up and we leave for the airport at 5:30. <BR> <BR> i started yesterday with a 30 minute leslie sansone video, but we skipped the morning walk figuring we would get our steps and exercise in with everything that had to be done. i spent the morning working, while doing three loads of laundry (per... Sun, 3 Sep 2017 21:30:25 EST morning cuppa spark - september blogstreak day 3, motivational moments http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6406985 another alarm-free morning. even though the alarm was set for 3:30 a.m., i woke up at 1:30 a.m.; i have four deadly lions (aka deadlines) to finish, preferably before DH gets up. they are due tomorrow, monday, but we will be leaving for the airport at the buttcrack of dawn, as my DD so eloquently describes it. this means that i have managed to go the entire summer with an alarm, a true luxury when i usually work in a time zone that is 9, 11 or 12 hours away, depending on where we are. <BR> ... Sat, 2 Sep 2017 20:44:38 EST