SZERETLEK's SparkPeople Blog SZERETLEK's Blog on SparkPeople, home of free diet plans and a healthy living community Life alone 2016 DH passed away 9/15/15. We would have been married 44 years in Dec-15. He was my croie, the wind beneath my wings. I've been struggling with finding a reason to go on, drinking too much to try and forget, gaining weight (20+ pounds) and feeling both physically and emotionally weak and unfocused. <BR> ENOUGH! Today I am recommitting to The Spark Solution. Fast Break week starts today: 8 cups of water, 10 minutes of exercise, writing in my journal. Will continue streaks of no wine before ... Sun, 29 May 2016 11:56:38 EST The Path Ahead Lost DH 5 weeks ago and have been struggling for quite some time before while he was in hospitals and nursing homes. <em>39</em> <BR> <BR> Today I re'uped with Spark Coach and watched the video about dividing your meal plates into fourths. The challenge for me will be getting my veggies in. Need to add veggies to breakfast, maybe grape tomatoes for an easy start. Have already had my "lunch veggies" as a snack--corn, carrots, asparagus, red pepper, red onion with a little champagne vina... Tue, 20 Oct 2015 14:20:31 EST Monday, Ocober 27, 2014 I'm declaring yesterday rock bottom. This cannot go on. Will seriously work to overcome health issues and stress with purpose and determination. <BR> <BR> Began the day tapering off Prednizone--only 1 pill instead of 2. I believe the side effects are not worth the alleged benefit of reducing inflammation/swelling. Took Advil cold & sinus and an extra ibuprofen around 8 and again at 12:30. Did a 20 minute easy walk followed by 10 minutes of strength training, and a little stretching. Bi... Mon, 27 Oct 2014 15:35:40 EST February 2014 2/2 -- 55 min. spin class, 20 min. ST, 10 min. stretch <BR> 2/3 -- 5 min Engine 2, 5 min. stretch, 50 incline pushups <BR> 2/4 -- 5 min Engine 2, 5 min. stretch, Tue, 4 Feb 2014 08:07:39 EST December 2013 On 12/03, I bought the ebook Thinner Next Year and started reading. Definitely need to eat less and track more and get really serious about reclaiming my fitness, not to mention my waistline. <BR> <BR> 12/04: HBC at 5:20am for 15 min strength training and 45 min spin class. Making black bean soup with Italian sausage for dinner. <em>521</em> <BR> <BR> 12/05: Chilly morning with frost on the roof tops. Healthy breakfast of scrambled egg beaters, turkey bacon, light whole grain toast, ... Wed, 4 Dec 2013 12:38:33 EST November Woke up too early this morning--will take several days to adjust to standard time. Lots of cooking and cleaning yesterday. Guests for dinner. Mon, 4 Nov 2013 07:55:11 EST Recovering I've been flattened by travel, DH's illness, and work stress. Then I came down with pneumonia and had to be hosptialized. It's been a month since I came home from the hospital and I am finally starting to regain some energy. Tue, 22 Oct 2013 09:22:06 EST Cardio Intervals Absolutely love them. Always do in spin classes, sometimes on treadmill--HIIT and Tabata. Mon, 8 Apr 2013 08:13:59 EST Plateau or Mountain Just restarted the Plateau Busing program, but truly my current state is more like a mountain I have to conquer. I've been eating mindlessly, totally out of control. So I've gained 2 or 3 pounds and I feel miserable--mostly mental I think. I'm just so frustrated with myself. Today I need to exercise for 10 minutes, drink 8 glasses of water, and post my goals. My NSV is actually changing SparkCoach programs. The 5 keys: nutrition tracking (weigh/measure), fitness tracking, nutritious foo... Sat, 30 Mar 2013 10:16:41 EST Slow eating Eat lunch without my computer--this will not be easy for me. Probably should sit at my little table (back to computer) and gaze at SF Bay while I eat. <BR> <BR> Did it. Picked up Chinese food and ate with chopsticks. Put chopsticks down between bites and sipped water. Woo Hoo! Mon, 18 Mar 2013 07:58:42 EST I can do it I've been slacking off and sabotaging myself lately. This morning this trend stopped. I can take baby steps again for a bit but I have what it takes to lose a little more weight and reclaim my earlier exercise routine. For an almost 69 (less than a month) year old woman, I'm in great shape: healthy weight range even though higher than I'd like; able to walk quickly and easily; do well in intense spin classes, etc. At work people tell me they wish their moms were more like me. So this m... Fri, 8 Mar 2013 11:06:45 EST Intuitive eating This is actually what I do most of the time. I'm hungry early in the day and really don't much care about dinner so I often just have a couple of crackers and cheese. Fri, 22 Feb 2013 09:19:38 EST Time focused eating 1-31-13: Breakfast at 5. Planning lunch at 12 and snacks at 8-9 and 3-4. Remains to be seen how well it will work for me. Guess I better remove food from view on my desk. Thu, 31 Jan 2013 08:16:02 EST Accomplishments 1-19-13: <BR> 1. Scoring 90 on the Lean test without reading the book. <BR> 2.Walking in SF before work <BR> 3. Staying under 150 over the holidays Sat, 19 Jan 2013 08:31:05 EST Eating as a Vegan Jan 1st--will be easing into veganism (is there such a word?). Started week 1 of Engine 2 on Sunday--just the no dairy part; processed foods will be a gradual transition with some allowed, like my Kind energy bar of a Kit's Organic One or a Luna Fiber. <BR> Jan 7th--first week wasn't perfect primarily because of treats containing butter and/or other milk products. Planning to make Pasta Norma--grilled eggplant cubed and stirred into marinara sauce. Should be good for today and several lunc... Tue, 1 Jan 2013 09:04:51 EST 2013 Fitness Jan 1st--starting the new year with a 90 minute spin at 7am--wonder how many will show up?? Of course I'll stretch before and after. Need to figure out my calorie range considering the amount of exercise I normally get . . . and how to adjust during business travel and different routine. Tue, 1 Jan 2013 09:00:17 EST Setbacks and Plateau Busting Did really well in November with seriously restricting dairy and gluten--lost 8 pounds. December was a plateau and overall gain of approx 2 pounds. Joined the Spark Coach plateau busting program mid month but didn't take it seriously. Started Engine 2 week 1 on Dec 30 and also signed up for the 21 day Vegan Kickstart. Clearly didn't manage December very well. January will be better. In addition to striving to be vegan, I'll be tracking more closely and reducing wine calories. I'm thi... Tue, 1 Jan 2013 08:57:17 EST Exercise I don't think I'm exercising too much, but I do a lot. Sunday is spin and ST. Monday, Tuesday and Thursday are normally 30-40 minute walk. Wednesday and Friday, it's elliptical or treadmill and ST. Saturday is rest day or maybe an amble on the beach if DH is up to it. <BR> <BR> I'm off work Christmas week so there'll be some variation. Planning spin classes on Monday (90 min special), Wednesday and Friday with DH. This of course is after my spin and ST today. Will get ST in on Wedne... Sun, 23 Dec 2012 10:01:35 EST Weigh In -- Thursday I normally use Thursday as my official weigh in day unless I'm on a business trip and have no access to a scale. So tomorrow is it for the week of Dec. 17. Today looks promising so I'm hopeful about plateau busting by at least a few ounces. Wed, 19 Dec 2012 11:18:14 EST Interval Sunday Of course, intervals are great. We always do several interval sets in the hour long spin class, including at least one tabata. Sun, 16 Dec 2012 09:42:30 EST Portion Distortion Portion Distortion Quiz SparkPeople Nutrition Quiz <BR> Quiz Completed <BR> You scored 9 of 16 correct on this quiz. <BR> On Your Way to Proper Portions <BR> You've picked up some portion facts here and there while working towards your healthy goals. But the more you learn, the more successful you will be. Check out the links below for more help with portion sizes. <BR> <BR> Share this quiz with your friends and challenge them to beat your score! <BR> <BR> <BR> Tue, 11 Dec 2012 08:29:16 EST Plateau Busting 5 weeks since I stopped losing. I'm discouraged and frustrated and calling myself a failure. Today I switched my SparkCoach program to Plateau Busting and I'm committing to the program, including: <BR> * Weigh and measure what I eat <BR> * Track nutrition and fitness <BR> * Focus on eating healthy foods <BR> * Drink 64 oz of water daily <BR> * Celebrate one NSV daily. Sat, 8 Dec 2012 09:56:22 EST My weight . . . has plateaued around 149 (I'm 5'7"). I'm shooting for under 140 by my 69th birthday. My clothes fit better and the excess rolls of flab around my torso and waist have declined dramatically. I feel much better about my body image and my clothes fit better. Sat, 8 Dec 2012 09:30:18 EST Visualizing my future When you're 68 and your husband is 72, visualizing 10 years in the future is scary. I expect to be alone but I need to do everything in my power to sustain my health and fitness. Wed, 5 Dec 2012 10:50:32 EST Countdown to 2013 Starting my own personal challenge. I can be healthier and fitter by the New Year. Mon, 26 Nov 2012 08:03:16 EST Post Thanksgiving Excuses are coming to fore. I'm so happy with how far i've ome but I'm giving in to cravings and letting excuses win. The temptations are only going to get harder over the holidays. Today is the thinking and planning day. Sat, 24 Nov 2012 09:36:34 EST Moderation I'm most in need of moderation with wine. I'm 68 years old, I work long and stressful hours, DH is in poor health--I want a couple of glasses of wine each evening. Last night I started a regime of 1 glass with dinner, then a cup of hot tea. Tue, 13 Nov 2012 08:24:24 EST Pizza Night Not exactly a mistake, just a perhaps less than optimal choice. It had been a long, hard week. I haven't been feeling topnotch. Not much in the house and I didn't feel like cooking, much less shopping first. When DH suggested a pizza night, I went with it, quickly. I stuck to 2 slices and didn't stuff myself so all in all not too bad. Pizza nights need to exist occasionally in my life--deprivation would cause more issues long term. Sat, 10 Nov 2012 09:45:47 EST Chocolate in the house There is good dark chocolate sitting in the cupboard. I had one square Monday night and stopped. It's not calling my name as strongly as it used to. Wed, 7 Nov 2012 10:24:20 EST Food means love Sunday, DH started his holiday baking with napoleons which he kept reminding me go back to the very early days of our relationship (over 40 yrs ago). Best I could do was have a couple of bites and stop. Tue, 30 Oct 2012 08:35:52 EST Home again Got home last night. Feeling better about the experience than usual but still could have been better. Did get in 2 good gym sessions in Charlotte and Minneapolis so have my 3 for the week. Food choices were pretty good but options weren't always great. Weight shows up over a pound this a.m. but hopefully most of that's bloat. I will be really happy if I'm around 150 at next Thursday's weigh in as it will mean a solid 5 pounds gone during October. <BR> <BR> Today I've progressed to stage... Sat, 27 Oct 2012 09:57:09 EST Heading Out It's not even 3:30am and I just finished breakfast--heading to the airport soon for a 6am flight, and it's raining, darn it. Hope I can sleep on the plane as I feel exhausted. Mon, 22 Oct 2012 06:25:11 EST A new week starts Sunday I don't have to think about--roll out of bed, good breakfast, strength training, spin class, rest. Today gets planning and packing for a 5 day business trip added in, and late afternoon we're going to listen to some Cuban jazz with a local group. <BR> <BR> Monday challenges--6am flight Oakland to Phoenix, 2 hour layover, then 4 hour flight to Charlotte. It will be 3 hrs later in Charlotte so around 6pm local time by the time I get to hotel. Planning to walk a little at Oakland airp... Sun, 21 Oct 2012 09:10:03 EST Excuses not to Exercise My most common excuse is that I'm too tired, often because I didn't sleep well/enough. What I struggle with is recognizing when the thought "I need sleep more" is really true. Given that I have problems sleeping at the best of times with frequent wakeups/lie awakes, what I've been trying this past week is to see if I fall back asleep quickly--if I'm still awake in10 minutes, I get up and exercise. Fri, 19 Oct 2012 15:24:09 EST Two weeks into SparkCoach Reasons to feel good about progress and to continue <BR> * Weight is declining <BR> * Losing inches around waist <BR> * Starting to feel a little more energetic Wed, 17 Oct 2012 11:29:36 EST Meal ideas B: 1 c cooked veggies, 1/3 EB, whole grain toast, 1/2 LC wedge <BR> L: 1/2 c grains, gardein cutlet, veggies or salad <BR> D: ww pasta, meat sauce, salad <BR> S: piece of fruit, 1/2 oz cheese Thu, 11 Oct 2012 08:09:00 EST 10 Minutes More--Day 1 So one of this week's action steps is to commit to 10 minutes of daily exercise. Since I already exercise quite a lot, for me this translates to doing 10 minutes MORE. <BR> <BR> Already did my usual Monday morning walk on the Embarcadero (20 minutes at 20 min/mile + 15 minutes at 30 min/mile) with a ~10 pound backpack. Planning a walk to Macy's mid morning to buy my Estee Lauder compact foundation and will do some stretching. Mon, 8 Oct 2012 11:52:01 EST October 3rd Day 5 since starting SparkCoach and I signed up. Feeling very positive as I see weight dropping--from 155 on Monday to 152.4 on Wednesday. I know it's water weight but I'll take it. Doing reasonably well with thyroid support regime and unprocessed (or minimally) food. Today I feel upbeat and confident that this time I will perservere and lose the excess weight and feel better. Wed, 3 Oct 2012 11:18:06 EST Day 40 This past week has been a case of 2 steps back. Have been feeling crummy--sort of cold and flu like symptoms. This morning I think I'm recovered so I headed to the gym first thing. Onwards! Fri, 14 Sep 2012 10:28:37 EST Day 33 Started moving diet towards Eat to Live principles. No grains and no cheese. Fruit with tofu scramble instead of toast/cheese. Huge salad for lunch--~500 calories on tracker and I couldn't finish it all. Banana and nectarine for snacks. Small serving of corn & poblano soup for dinner--creaminess is from pureeing the corn. Weight continues down a little--.5 lb this week from 153.3 to 152.8. Fri, 7 Sep 2012 10:09:44 EST Day 31 Slept pretty well. Did strength training first thing. A little stiff and sore from Monday's 2 hour spin. Wed, 5 Sep 2012 10:31:13 EST Day 29 Week 5 begins--somewhere I missed a day in previous weeks so I corrected the count today. Positives--wearing underwire bras again without padding; spare tire and belly flap appear to be shrinking a little. This week I need to focus a little more on what I'm consuming--like reducing wine (empty calories)--a slim figure is more important. Today is sort of a free day eating wise--taking an intense 2 hour spin class that will torch close to 1000 calories. Will suggest pizza to DH. Mon, 3 Sep 2012 09:45:24 EST Day 27 Bad night with calf cramps, nasal congestion, bad dreams, heartburn. But weight is down to 153.2 this morning. Strength training coming up. Took pill first thing for heartburn--seems like the corn and poblano soup kicked it off. Sun, 2 Sep 2012 10:44:10 EST Day 26 Saturday of Labor Day weekend. Moved into our house 27 years ago. Staill feeling really bloated and uncomfortable. Sat, 1 Sep 2012 09:30:07 EST Day 25 Disappointment--official weigh in at 154.4 despite the fact that I was running at 153.6 since last Friday. Clearly I need to redouble efforts to cut calories. Fri, 31 Aug 2012 09:37:06 EST Day 24 A little stiff and sore this morning but will take a gentle walk before work and make sure I have lunch ready as I have back to back meetings. Retaining water this morning too--hope it goes away for weigh-in tomorrow. Thu, 30 Aug 2012 08:30:52 EST Day 23 Excessive wine last evening but still a pretty good night's sleep. Had to spray Afrin and take ibuprofen around 1am for sinus congestion & headache. After those took affect I slept till almost 5:45. Dragged myself to HBC for strength training. Started to do treadmill for 5 minutes to warmup but ended up doing 30 minutes at avg 17 min/mile, followed by 5 weight machines and a little stretching. Weight has stayed steady since last Friday when it has usually gone up a pound or two during th... Wed, 29 Aug 2012 13:27:00 EST Day 22 Yesterday was plagued with bad cravings all afternoon. Ate 2 Wasa wafers with soy cheese and 3 pkg chocolate covered sunflower seeds. At least partially compensated by very small dinner and no wine (AF day, yea me!). Extra fat around back and sides must be shrinking too--wore a normal bra all day and underwires didn't hurt the sides of my breasts. Tue, 28 Aug 2012 08:35:39 EST Day 21 Week 3 comes to an end. Spare tire and belly flat are shrinking; weight is down a bit at 153.6. This is going to be a long haul, but I'm in it for the long haul. Did 1 AF day this week and will continue that small step. Sun, 26 Aug 2012 09:37:03 EST Day 20 Weekend ahead. Slept reasonably well with Trazadone. Tonight will try the new OTC sleep aid. A little shopping today and hopefully a walk on the beach with DH (depends on how he feels/slept). Making grilled chicken sandwichs and salad for dinner. Sat, 25 Aug 2012 10:59:02 EST