TWNOMWE's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=TWNOMWE TWNOMWE'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/ Plan for managing a healthy holiday season. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822371 Thanksgiving is done and I managed to cook healthy feast and even the apple pie was topped with fat free vanilla Greek yogurt and no one noticed. <BR> <BR> For Christmas: <BR> My main temptation is chocolates and those at work treats. <BR> <BR> 1: My plan is to say no to any food I did not pack (work Treats) <BR> 2: I have already declined going to university Xmas party on the account that most their entries have some dairy. <BR> 3: I will buy chocolate and give it away as gifts and no... Mon, 24 Nov 2014 16:38:20 EST GOALS FOR THE REST OF 2014 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5779663 My goal for this year was to be at my healthy weight by my birthday. Well it did not happen. I am still in the OW range. I am changing my focus for the next 31/2 months. <BR> Instead of focusing on the weight, I am going to focus on accountability and consistency in both activity and nutrition. <BR> 1: I will keep a record of my food intake every day in a note book where I can see the entry every day. <BR> 2: I will devote at least 45 minutes of cardio-exercise 6 times a week <BR> 3: I w... Sun, 14 Sep 2014 12:20:05 EST Next week's plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5681195 1; eat clean 80% of the time. <BR> 2: Walk 25 miles ( 5 mils/day X5) <BR> 3: Do 30 mi of ST X 3 <BR> 4: Stay in my calorie range or/and have calorie deficit every day <BR> 5: No white flour or rice. <BR> 6: drink 8-12 ( 8oz) glasses of water daily. <BR> &: Eat 3 fruits and 5 vegetables. <BR> 9: get 7-8 hrs of sleep. <BR> <BR> My measurement this week are: <BR> 1: 3500 calorie deficit <BR> 2: 25 miles <BR> 3: 10K steps. <BR> 4: 3X ST. <BR> Sat, 26 Apr 2014 20:48:35 EST S.M.A.R.T goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5597173 I tend to fall off the wagon in the evenings and weekends when I tend to reach for unhealthy snacks even when I am not hungry. <BR> My goal for this challenge is: <BR> <BR> Weight loss: To loss 10 lbs during the 12 week BLC challenge (0.8 pounds per week) <BR> <BR> How will I achieve this goal: <BR> <BR> 1:Track every bite, meal and taste <BR> 2: Drink 10 glass of 8 oz water/day <BR> 3: eat 8 servings of fruits (2-3) and vegetables (4-5). <BR> 4: Cut out mindless snacking especially... Fri, 17 Jan 2014 15:40:31 EST 5% Challenge Exercise Commitment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5578014 Exercise plan for the 5% winter challenge. <BR> <BR> I have lately been talking myself out of a morning workout, I will stop that and start to do 30 -60 minute cardio-exercise at least 6 days a week. <BR> 2: I will do 30 minutes of ST. <BR> 3: Even if the weight does not go off I will continue to be active. <BR> 4: I need to lose 7.6 lb for 5% challenge. <BR> Wed, 1 Jan 2014 14:08:21 EST Grand D playing Tiger. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5547659 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1069266098.jpg"> Fri, 22 Nov 2013 11:01:53 EST Having trouble with Sparkpeople page/ internet and freezers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5525706 I am just in cranky mood today. First I am having trouble with the internet and the spark page is not coming on properly and second I get news that my -80 degree freezer cannot be repaired. Or if I want it repaired it will cost me 3/4 price of a new one. I will have to start looking for quotes as the University policy is that we have to get a minimum of 3 quotes and go with the cheapest or make a case why we would go with an expensive one. I have just written to Fisher Scientific to see... Mon, 28 Oct 2013 15:33:08 EST Yoga- Learning to breath. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5489448 I signed up for 10 wk beginner yoga class last week. Today is my second session. Last week was all about learning to breath. No much calories burnt there. Well I did not know I have been doing shallow breathing most of of the time. Learning to breath deep is rather hard especially through the nose. I can inhale deeply through the nose and exhale deep through the mouth, now is to learn to do both through the nose. <BR> Today may be more of the same so I got in a hour walk during lunch b... Wed, 18 Sep 2013 16:02:22 EST CICO:Friday 30/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5471176 Eaten 1,766 ( over by 211) <BR> BMR* 1,650 <BR> Exercise 472 <BR> Total Burned 2,122 <BR> Differential -356 <BR> <BR> Water: 12 cups <BR> Exercise: At home Biggest loser DVD Fri, 30 Aug 2013 20:41:23 EST End of BLC2 : Come back for BLC23 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5470058 Start weight: 164 lb <BR> End weight: 156 lb. <BR> The goal was to lose 12 lb so I am short 4 lb. I know I could have done better but sometimes stuff happens and exercise, eating properly is put on the side for a time. My down fall was stress, somewhere in middle of the challenge, I got stressed, first by knee pain and then family. For me stress leads to overeating bread and too many fruits. Fruits are good but too many gave the same results of weight loss slow down. <BR> having not met... Thu, 29 Aug 2013 16:01:37 EST Excuses: Just one: No Time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5429407 I use that a lot. I have no time to exercise and to cook in the evening. Yet I will have time to sit and eat junk, read a book (I am an addict to historic romantic novels). I will cut my exercise time to go finish a novel on the weekend. <BR> It is time to have priorities: healthy first and books later. <BR> Even though I cannot do many weight bearing exercises there is more that I can do. More St, yoga or Pilates. The bike still hurts my butt, I am sure my backside just needs conditio... Mon, 22 Jul 2013 13:03:49 EST BLC 22-WK 7 REFLECT: IS IT WORKING? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5426447 My plan was to lose a pound a week through proper nutrition and exercise. I have not been losing consistently and it is not that the plan is a bad one, it is how i have been executing it. i can blame it on knee injury but that is not the whole truth. I have it fixed in my brain that if I cannot walk, then I am not going to do any other form of cardio-exercises which I need to throw out of the window. There are many non-weight bearing cardio -exercise I should have tried other than walking whi... Fri, 19 Jul 2013 12:44:09 EST JULY MEASUREMENTS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5409393 These are June 5/2013 measurements <BR> Weight: 164 lb <BR> Neck: 14 in <BR> Bust: 39 in <BR> chest: 34 in (under the breasts) <BR> waist:38.2 <BR> Lower abs: 40 in <BR> Hips;44.5in <BR> thigh:27 in <BR> knees:17.5in <BR> calfs: 14.5in <BR> ankles:9 in <BR> upper arm:14 in <BR> fore arm; 11 in <BR> Visit this in a month. <BR> <BR> JULY 3/2013 MEASUREMENTS <BR> Weight: 161 lb <BR> Neck: 13.5 in <BR> Bust: 38.5 in <BR> chest: 33.5 in (under the breasts) <BR> waist:37.5 in... Wed, 3 Jul 2013 08:47:36 EST Friday recipe. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5404481 I make a lentil soup with aramanth grain and kale here is the recipe. <BR> You can use any other grains and vegetables as well as change any of the spices. <link>recipes.sparkpeople.com/recipe-detai<BR>l.asp?recipe=2520224 </link> Fri, 28 Jun 2013 10:32:10 EST BLC22 Super ideas: Friday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5397528 I am always tempted to over eat during the weekend and be good during workdays. As the challenge this weekend is really to stay in calorie range this is my supper tonight: <BR> Sweet potatoes: 1 cup (I cut the potatoes in bite size pieces sprinkle with black peeper, curry powder, cumin, tumeric or any other spices you have at hand and salt to taste and one teaspoon of olive oil and cook in microwave 10-15 minutes depending on the size or quantity). I am having them with PC blue menu l... Fri, 21 Jun 2013 15:47:04 EST Healthy Breakfast idea: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5391808 Kashi high fibre mix: 7 whole grain flakes and granola : 1/3 cup <BR> Fibre 1 crunchy original cereal: 1/4 cup <BR> sunflower seeds :1TBS <BR> Pumpkins seeds: 1TBS <BR> natura organic unsweetened fortified soy drink: 1/2 c <BR> Mix and have great quick breakfast <BR> add a banana or any other fruit and a cup of coffee or tea. Mon, 17 Jun 2013 10:11:37 EST BLC22 S.M.A.R.T goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5383787 What are my goals for the next 12 wks. <BR> 1: To stop sabotaging myself by not being consistent <BR> 2: Track my food every day <BR> 3: exercise at least 30 minutes a day <BR> 4; eat 5-8 fruits and vegetables/day <BR> 5: Drink 8-12 (8oz) cups of water <BR> 6: Eat whole some foods most of the time. <BR> 7: Get in daily fat requirement (43-60 gm). <BR> Basically stay active, eat healthy meals and keep hydrated. <BR> Have no food rewards!!!. Sun, 9 Jun 2013 21:10:20 EST Puree fruit in yogurt for a sweetener. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5380539 I stopped buying flavored sweetened yogurt and started using plain Greek yogurts. My favourite is President's Choice (PC) 0% plain. So instead of sweetening wit sugar I am experimenting with fruit. <BR> Today I tried mango and banana. <BR> The Puree mango alone tastes great but adding banana, I am not sure yet. I will keep eating the banana whole fruit. <BR> My preference is all berries. <BR> Here is my mix. <BR> 1/2 of fresh or frozen berries (any kind) if frozen add some little liquid... Thu, 6 Jun 2013 16:23:03 EST BLC 22 begun today so here are my starting Measurements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5379509 Weight: 164 lb <BR> Neck: 14 in <BR> Bust: 39 in <BR> chest: 34 in (under the breasts) <BR> waist:38.2 <BR> Lower abs: 40 in <BR> Hips;44.5in <BR> thigh:27in <BR> knees:17.5in <BR> calfs: 14.5in <BR> ankles:9 in <BR> upper arm:14 in <BR> fore arm; 11 in <BR> Visit this in a month. <BR> Today <BR> exercise : walk 62 min <BR> Coach Nicole 28 day boot camp DVD> total body work out 30 min and cool down 4 min. <BR> Calories: 1574 <BR> water: 12 cups. <BR> See what tomorrow brings. Wed, 5 Jun 2013 19:43:42 EST Tuesday: actions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5378298 Instead of goals I am recording my actions for today. <BR> I did not sleep well last night so a bad way to start the day. <BR> Just stretched <BR> The saving grace is that I had made my lunch before bed so it was a healthy chicken -spinach /arugula salad and Silver Hills little big bread. Snack- a mixture of PC 0% honey and plain Greek yogurt and mixed, mangos , strawberries and flax and evening snack: gala apple. <BR> Dinner: Rice, arctic garden frozen veggies and pink salmon and w... Tue, 4 Jun 2013 18:38:52 EST week 4 : http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5377134 Still struggling with food issues. Weight going off slowly but I suppose I should not complain. <BR> The weekend was stressful and I am still getting over last weeks troubles but learning not eat the stress away. <BR> Exercise keeps balanced and centered and helps me to really do proper evaluation of the situation that our family found our selves in. We were faced with the realization that one of our DD has major issues and lying being at the centre of it all and that hurt too much. Also I ... Mon, 3 Jun 2013 19:09:23 EST How has it been going? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5372301 Ok, I have not been doing this 1500 cal challenge well the last week. Family stressed me out and I just found myself reaching for unhealthy servings. Well eating does not solve any thing just leaves one feeling a bit guilty and bloated. <BR> Off the feeling sorry for myself attitude and get back to making better choices. <BR> Today's Plan: <BR> Stay under 1500 cal: track and adjust as the day goes. <BR> Water: 8-12 cups of water <BR> Exercise: Walk away the pounds 4-5 miles after work but ... Thu, 30 May 2013 08:49:04 EST Day 5 and Day 6: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5363842 Yesterday was a salt and bread craving day and I gave in. <BR> I ate a white biscuit : I am sure I enjoyed it and then this was followed by salted Pnuts. <BR> This showed on the scale which lead me to think that I may be insulin resistant according to the wisdom of Menopause by Dr. Christine Northrup , <BR> Calorie wise I went to high end limit (1640). <BR> Exercise: walked 80 minutes and crunches for 6 minute. <BR> Water and freggies got in all ( 12 glasses and 8 freggies). <BR> Today: ... Tue, 21 May 2013 19:52:49 EST Monday: Victoria Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5362285 It is holiday here and it turned to be a very nice day. <BR> I am at work as I had to dry some materials. <BR> Day 4: <BR> Calories: 1458 <em>224</em> <BR> Exercise: 120 minutes (40 minutes circuit and 80 minutes cardio): <em>185</em> <BR> water: 10 glasses. <BR> The scale says 0.3 lb loss. <BR> Corn is in season now here and I am sucker for it so I will have to watch my portions though. Day 5s Goals for today (Day 5) <BR> Exercise: cardio- 60 minutes (minimum) but may do more as it ... Mon, 20 May 2013 12:42:48 EST Day 3: Went over!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5360847 Day 3: <BR> The test of the weekend and I failed not to far out. I stayed within my Calorie range but over the 1500 limit so 2/30 days <BR> Exercise: 0 yesterday, My excuse s it rained all day and I had too much lab work which should not have stopped me from exercise so I will not use these excuses any more from now on. <BR> <em>248</em> <BR> 1:Tracking food <BR> 2:8 or more glasses of water <BR> 3: Visit with my teams <BR> 4: Vegetables and fruits (7-9) <BR> 5: Healthy fats: (This ... Sun, 19 May 2013 08:29:19 EST Day 2: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5358914 I made it to 1500 cal . <BR> Water and herbal tea : 14 cups. <BR> I finally got in my fat requirement by adding nuts and seeds. <BR> Exercise: 4 mile walk <BR> Scale: say 1 lb down. <BR> Back to 164 lb. <BR> I will aim for less than 1500 cal today. <BR> Long weekend to watch and really remember that each day's actions add up and healthy eating and activities should not take a vacation. <BR> Have a great end of the week. Fri, 17 May 2013 07:01:56 EST Mini Challenge till my birthday. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5357124 June 15 I will be 57 and I decided to do a mini challenge till then. <BR> A 1500 calorie / day challenge. <BR> It is not going to be easy especially next week as we will be away from home and not eating home cooked meals. <BR> I have been staying within my calorie range but mostly at the high end which is above 1500/day, so this challenge will make me really look or track before I eat and adjust accordingly. I prepared dinner for today before work so no temptations later. <BR> Day 1: 149... Wed, 15 May 2013 08:19:45 EST Day 3: Great weekend. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5355030 Day 3: So far so good. <BR> Thanks for all suggestionsto deal with stress eating, I had a good weekend. I planned all the meals out and instead of going out for Mother's day we had a home cooked dinner of steak, green beans and oven roasted potato fries and fruit salad for desert (grapes, black berries and strawberries) and I had green tea when the need for munches came knocking. <BR> So a good weekend. I even convinced my DD to walk on tread-mill as it was raining outside as for me I did... Mon, 13 May 2013 11:08:06 EST Stress eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5351796 No idea why this week I reached out for biscuits but they sure showed up on my scale. A gain this week <em>39</em> and I felt like going for a bag of cookies. There is too much going on at work that is affecting every one and for me stress always drives me to food so that is what happened. I exercised but at low intensity so that did not counteract the bad food choices in the evenings. <BR> So what to do about work issues without reaching for food. <BR> I will count today as Day 1 and sta... Fri, 10 May 2013 08:12:40 EST Preparing for 5% challenge by saving Calories http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5342447 This being a time to prepare for the spring into Summer 5% challenge, I am just looking at painless ways to stay in charge of my lifestyle so one of them is saving daily calorie intake. <BR> I am still bread junkie and that is where i can actual cut down or save for another day. <BR> From sparkpeople diet I am allowed 1290-1640 cal/day to allow me to lose 1 lb/ wk. <BR> I am going to work on staying between those two numbers. <BR> How will I do that? <BR> This is the working Plan: <BR> 1: Fo... Wed, 1 May 2013 20:36:10 EST Day 6: Any thing else to share? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5278504 For all it is worth I would say that for whatever you are trying to change, do it slowly at your own pace. Do not be rushed, listen to your inner self and follow your guts. Keep in touch with people who are striving to achieve the same goals as you. <BR> I would like to thank all 5% challenge community for great support and fantastic advices. <BR> You Rock. <BR> Keep up the wonderful actions. <BR> Hugs to all. Fri, 8 Mar 2013 08:16:53 EST Day 6: Motivation. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5277393 What is going to keep me motivated to continue with ST. <BR> Knowing that to see results I have to put in the work. Seeing my body shape change will keep going. <BR> When I get stuck I have all the 5 % challenge community to ask for advice. <BR> You rock ladies and gentlemen. Thanks for all the support. Thu, 7 Mar 2013 12:16:07 EST 5% challenge day 5:What Can I improve? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5275606 As I am really getting to put a workable routine, I will work on getting a good form and increase my rep slowly and them increase the weight when I get comfortable with the 8 lb that I am using right now for biceps curls and triceps kickbacks. I still use 3 lb for lateral rises so I will work on increasing to 5 lb. today I have ST session after work. I got in Cardio before work. <BR> Have a great day BB <em>381</em> <em>88</em> Wed, 6 Mar 2013 09:20:10 EST Day 4: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5273882 How is my ST going. <BR> Last night I worked as I watched the biggest loser show and got in 30 min. <BR> 10 minutes upper body, 10 min lower body and 10 min abs and then stretched for 3 min. <BR> Exercising while watching TV cut out my need to snack. So I am going to keep my dumbbells near the TV and forget walking to the kitchen from now on. This is a good start may be I will see muscles very soon. <BR> <em>386</em> <em>88</em> Tue, 5 Mar 2013 07:51:32 EST New habit to work on. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5273012 I am good with water drinking and cardio -exercising, what I really want to develop is ST work out habits. <BR> I will try with 15 min and increase to 30 min at least 3 X a week. <BR> How to achieve this: I will devote 5 minutes for lower body, 5 min for upper body and 5 for abs to start with. Increase the number of rep and time every other session. <BR> Make sure to record it on my exercise tracker. Mon, 4 Mar 2013 16:16:52 EST End February measurements: Any changes? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5269641 Feb 10, 2013 Measurements in Inches. (March 1,2013) <BR> Bust: 40 (39) <BR> Chest: 36 (35) <BR> Waist: 39 (38.5) <BR> Hips:45 (44.5) <BR> Thighs:26 (25.6) <BR> Calves:14 (14) <BR> Upper arm : 14 (13.8) <BR> Fore arm:10.5 (11) <BR> Neck: 14 (13) <BR> Weight: 170.2 <BR> Very small changes but still that gives me hope to keep pushing . I am moving in the right direction. I did not reach the weight loss goal of 1.1lb this week. I am just going to re-assess and adjust my exercise and food cons... Sat, 2 Mar 2013 11:21:43 EST 5% challenge: Week one: Day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5261116 Starting weight just change overnight and this confirmed that I have insulin resistance syndrome or i have hypothyroidism. My weight is up down overnight (3lb in one day makes no sense). <BR> Staring weight: 171 lb. <BR> Goal weight: 162 lb. <BR> How to get there: <BR> Exercise: Cardio: 60 min/day ( 6X a week) <BR> ST: 30 min : 3X a week) <BR> Water: 10 cups/day <BR> Grain: 6 servings/day <BR> Vegetables/fruits: 7 serving/day <BR> Dairy: 3 servings /day <BR> Meat and alternative: 2 ser... Sat, 23 Feb 2013 13:55:12 EST Reasons to reduce the measurements. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5249013 A part from looking great what are the healthy reasons to reduce my measurements. <BR> 1:Big gut and muffin tops: I would look great buy small waist clothes but mostly I would reduce the chances of developing Metabolic syndrome (HP, cardiovascular disease, diabetes). <BR> 2: Large bust: cardiac and lung problems and be able to sleep without the pressure and the heat the fat insulation produces. <BR> 3: Large hips: Avoid hip fractures and hip , knee and foot joint pain troubles. <BR> 4: La... Wed, 13 Feb 2013 11:42:16 EST 5% Winter challenge: Assignment #7 : Measurements. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5245239 Feb 10, 2013 Measurements in Inches. <BR> Bust: 40 <BR> Chest: 36 <BR> Waist: 39 <BR> Hips:45 <BR> Thighs:26 <BR> Calves:14 <BR> Upper arm : 14 <BR> Fore arm:10.5 <BR> Neck: 14 Sun, 10 Feb 2013 15:16:03 EST 2013 goals. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5186482 2012 ended with me still in 160s and I did not do that well during the holidays. I have accepted that and ready to go forward. I am just going to set weekly goals for now. <BR> 1: Get enough exercise : 360 cardio minutes and aim for 90 ST minutes. <BR> 2: Know where my calories are coming from: I will track my food 6 days /wk. <BR> 3: Hydrate: Drink 10 cups of water. <BR> 4: Learn to relax <BR> 5: Get 7 hrs of sleep every day. <BR> 7: Stay connected with all my spark teams. <BR> 8: Aim ... Wed, 2 Jan 2013 15:37:18 EST Winter/Holiday stress management. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5165818 I am normally not overly stressed over the holidays because, I take it as a great time to be with my kids. This year we will not all be together because my son's family moved in May to Alberta so it is too far to fly for only a few days' stay. We will have the girls so I hope we will make it a stress free holiday season. My stress comes from the prolonged cold that I tend to turn to junk food for comfort and exercise less. So during the holidays I will increase my cardio and start a yoga... Thu, 13 Dec 2012 20:19:49 EST A sparkpepole break. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5159026 Yesterday I took a day off sparking. Every time I am on my desk I have been tempted to check my points, visit with friends and neglect data entry or reading work materials. So yesterday I decided not to log on at all. I did my lab work and worked on the spreadsheets. Planned more experiments. I missed sparking but It was also an eye opener on the time I really spend on the site. I am going to set a limit to the time I spend here and stop sparking at work. Just do it at my home computer alth... Fri, 7 Dec 2012 08:41:40 EST Power over food. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5146844 Why does some food items have power to break our good intentions? Mostly because we give it to them. The TV and radio commercials, the flyers at our doors all tell us how great the already make foods are going to makes feel good or are going to save us time. Most of these commercials rarely give us the nutrient value of those great tasting items. <BR> This got me thinking: Why can't I make myself that burger with real meat, egg sandwich, milkshake with real fruits? What is in those chettos? ... Mon, 26 Nov 2012 09:05:58 EST Week 8 and Junk food-free week? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5144975 Is this going to an easy challenge? It could be if I do not think about it as being denied what I must have. We have been told that every thing is good in moderation and when labels one food bad then one wants that food more. Ok no food is bad and I can eat any thing that does not make physically ill any time I want. All being said this week, I am allowing myself to stay away from my junk (chips, fries, chocolate covered almonds, peanut butter, honey, roasted salted nuts, store bought cook... Sat, 24 Nov 2012 10:23:16 EST Week 7 and I am feeding this cold. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5140500 A cold is supposed to last 7 days and then leave one alone. Not this one it settling in for a while. There is not much to do but to wait it out since all the medicines just masks the symptoms without doing any thing to the virus. So I am staying away from my co-workers as much as possible which is not hard since the students have their own space and I had the lab all to myself today. DayQuil does a good job as I have not sneezed much today thus less shedding and spreading the bugs. The othe... Mon, 19 Nov 2012 14:23:10 EST week 10: biggest Loser Fall challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5132801 Things that are holding me back: <BR> This is what I wrote 9 wks ago, so how did I do: <BR> 1. Lack of consistency with food: I am good with healthy eating all day long until evenings I just lose it. The solution I am going to make sure I plan evening snacks with in my calorie allowance. <BR> 2: Boredom with exercise, I get distracted from exercise or a program after 3-4 wks and start to take it easy and lose interest and when I do not exercise I eat. <BR> Solution: Vary my exercise routin... Mon, 12 Nov 2012 13:33:13 EST week 6: Staying focused. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5132736 After 5 weeks, I find myself thinking of relaxing both on the food choices and exercise. The mind plays tricks on me, and I find saying yes I can take a day off and do it tomorrow. This is what has kept me on a plateau for ever (1 yr). Last week I find I was on the high end of my calorie range and it showed in my progress or lack of it. This week is back to really making better choices of the foods and staying true to my physical activity. <BR> As the saying goes that when the going gets t... Mon, 12 Nov 2012 12:46:30 EST End of week 4 stats http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5123447 So I got out the measuring tape and here are my starting Stats in inches. <BR> WEEK 1 : WEEK 4 <BR> Neck: 13.5 : 13 in(-0.5) <BR> Upper arms: 13 : 12.5 (-0.5) <BR> Chest: 40 : 39 (-1) <BR> Waist: 36 : 35.5 (-0.5) <BR> Lower Abs: 40 : 40 (0) <BR> Hips: 42 : 43 ? (+1) <BR> Thighs: 26 : 25 (-1) <BR> Knees: 16.5 ... Sun, 4 Nov 2012 10:33:22 EST Calories? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5121271 They are in everything we eat except water. <BR> Are they created equal? <BR> The body sees them as such and uses the same way. The only difference is are they empty calories or nutrient dense calories. Most Halloween candies give you 60 calories same as in a medium apple but our bodies will get more benefits from an apple than from a candy bar. The candy bar tastes great and is even gone very quickly while chewing on a apple may take more time and that in itself is a great benefit to our... Fri, 2 Nov 2012 09:48:40 EST Happy Halloween. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5118846 The day to get all those little chocolate bars. I hope I will not dip in them as I am waiting for kids to show up. It is so easy to over eat on them as they look so small but even 60 calories add up if one does not just stop at one, which I find hard to do once I have started eating them. <BR> Strategy today: <BR> 1: Do not start eating them. <BR> 2: have dinner before handing over candle then I will not be hungry. <BR> 3: Sip on water <BR> 4: Put the candy far from kitchen table. <BR> 5:... Wed, 31 Oct 2012 09:18:15 EST