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8/31/14 1:49 P

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In preparation for Fall, I have revised my program. 9/1/2014
My reason for health intervention and behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day. I will get a record of them in Spark’s people community journal. I will record calories, carbs and nutrients in Sparkpeople.
Daily:
1. Up early or on time.( 5AM) Stretch and Morning prayer. 5 minute wake up, stretching.
2. fasting blood sugar
3, thyroid med with lemon water
4. Spark, house chores, de cluttering
5. Daily walk with Cynthia, (Mon - Friday). 60 Minutes walk, 10minute Tai Chi
6. meds and supplements (vitamins, probiatics, supplements for inflammation) with juice drink
7. Eat breakfast, paleo protein shake, or eggs with veggies, prayer before eating.
8. loofah and lotion, brush and floss
9. bike to work.
10. black tea, green tea and filtered water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges.
13. go home for lunch, spark, clean, walk or pack lunch, walk block
14. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, or leftovers)
15. bike home
16. 6 PM meds
17. meds and supplements prayer before dinner.
18. Eat Dinner, Paleo.
19. walk after dinner, to see where Steps are. 10,000 goal.
20. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.) . record my stars on the calendar and do a daily review: Did I overeat this day? did move and exercise? Do I feel lighter? Did I eat in secret, in anger, in boredom or frustration?, Do I feel like I turned to God instead of food?
21. Projects instead of couch. decluttering
22. Yoga, stretching, Tai CHI
23. epson bath, or soak feet and quiet hour.- Bible study, reading, prayer
24. bedtime or 9pm blood sugar
25. NO nighttime eating. If restless, take scripts. journal

Monthly
1) hair cut, dye and wax with Tyler
2) massage
3) spa ped
4) financial health- save September receipts., no fast food. No starbucks besides card.




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7/5/14 7:53 P

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After a visit to the naturaepath, I have revised my program for summer.

My reason for health intervention and behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople. revised 7/05/2014
Daily:
1. Up early or on time. Stretch and Morning prayer. 5 minute wake up, stretching
2. fasting blood sugar
3, thyroid med
4. daily walk with Cynthia,(Mon - Friday).
5.lemon water , meds and supplements ( vitamins, probiatics, supplements for inflammation)
6. spark, house chores
7. eat breakfast, with fermented food, protein, prayer before eating.
8. loofah and lotion, brush and floss
9. walk or bike to work.
10. black tea, green tea and filtered water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges.
13. go home for lunch, spark, clean, walk or pack lunch, walk block
14. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, or leftovers)
15. water aerobics, mermaid class. ( mon- thursday)
16. prayer before dinner .
17. walk after dinner. Paleo
18. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.)
19. meds and supplements
20.. Projects instead of couch
21. Yoga, stretchiing, Tai CHI
22. epson bath, and quiet hour.- Bible study, reading, prayer
23. bedtime or 9pm blood sugar
24. record my stars on the calendar and do .daily review: Did I overeat this day? did move and exercise? Do I feel lighter? Did I eat in secret, in anger, in boredom or frustration?, Do I feel like I turned to God instead of food?
Monthly
1) hair cut, dye and wax with Tyler
2) massage with taffy
3) spa pedi.

Edited by: MRSKATEDUVALL at: 8/10/2014 (14:10)

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4/26/14 2:15 P

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My reason for health intervention and behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople. revised 4/26/2014
Daily:
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3, thyroid med
4. daily walk with Cynthia,
5. strength training Tuesday- Thursday
6. lemon water , meds and supplements ( vitamins, probiatics, supplements for inflammation)
7. spark, house chores
8. eat breakfast, with fermented food, protein, prayer before eating.
9. loofah and lotion, brush and floss
10. walk or bike to work.
11. black tea, green tea and filtered water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges.
14. go home for lunch, spark, clean, walk
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, or leftovers)
16. prayer before dinner .
17. walk after dinner
18. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.)
19. meds and supplements
20.. Projects instead of couch
21. Yoga, stretchiing
22. epson bath, and quiet hour.- Bible study, reading, prayer
23. bedtime or 9pm blood sugar
24. record my stars on the calendar and do .daily review: Did I overeat this day? did move and exercise? Do I feel lighter? Did I eat in secret, in anger, in boredom or frustration?, Do I feel like I turned to God instead of food?
Monthly
1) hair cut, dye and wax with Tyler
2) massage with taffy
3) spa pedi.




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2/23/14 3:39 P

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My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople. I added some review questions to the end of the day, from Made to Crave.
DATE
steps to take care of myself. revised 2/23/2014
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3, thyroid med
4. Work out . 10 cardio, 10 strength
5. lemon water , meds and supplements
6. spark, house chores
7. pack breakfast, snack
8. eat, prayer before eating.
9. loofah and lotion, brush and floss
10. walk or bike to work.
11. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges.
14. go home for lunch, spark, clean. pack snack
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
16. prayer before dinner
17. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.)
18. meds and supplements
19. Projects instead of couch
20. quiet hour.- Bible study, reading, prayer
21. bedtime or 9pm blood sugar
22. snack with carb, protein, if calories left
23. record my stars on the calendar
24.daily review: Did I overeat this day? did move and exercise? Do I feel lighter? Did I eat in secret, in anger, in boredom or frustration?, Do I feel like I turned to God instead of food?




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2/19/14 11:01 P

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2/19
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar. 136
3, thyroid med
4. Work out . 15 cardio,
5. lemon water , meds and supplements
6. spark, house chores
7. pack lunch, snack
8. eat, prayer before eating.
9. loofah and lotion, brush and floss
10. walk or bike to work.( i almost made it)
11., green tea and water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges. ( i did this four times)
ate lunch at work.
14. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
15. prayer before dinner
16. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.)
17. meds and supplements
18. Projects instead of couch
19. quiet hour.- Bible study, reading, prayer
20. bedtime or 9pm blood sugar
21. snack with carb, protein, if calories left
22. record my stars on the calendar



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2/15/14 6:50 P

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My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople.
DATE
steps to take care of myself. revised 1/5/2014
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3, thyroid med
4. Work out . 10 cardio, 10 strength
5. lemon water , meds and supplements
6. spark, house chores
7. pack breakfast, snack
8. eat, prayer before eating.
9. loofah and lotion, brush and floss
10. walk or bike to work.
11. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour. 10,000 a day. Potty every hour, with 10 wall pushups, 10 squats, 10 walking lunges.
14. go home for lunch, spark, clean. pack snack
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
16. prayer before dinner
17. journal in Sparkspeople. ( 75 carbs, 1600 ca, Paleo.)
18. meds and supplements
19. Projects instead of couch
20. quiet hour.- Bible study, reading, prayer
21. bedtime or 9pm blood sugar
22. snack with carb, protein, if calories left
23. record my stars on the calendar





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1/5/14 5:58 P

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January 4, and 5.. weekend addition.
steps to take care of myself.
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3, thyroid med

4.lemon water , meds and supplements

5. spark, house chores
6. eat breakfast

7. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
8. extra steps every hour. 10,000 a day
9. go home for lunch, spark, clean. pack snack
10. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
11. prayer before snack of veggies, soup, cheese, nuts, yogurt
12. prayer before dinner with mediterrean superfood plate method
13. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
14. meds and supplements
15. Projects instead of couch
16. quiet hour.- Bible study, reading, prayer
17. bedtime or 9pm blood sugar
18. snack with carb, protein, if calories left
19. record my stars on the calendar




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1/4/14 2:09 P

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January3
Revised for the winter schedule.
1. Up early or on time. Stretch and Morning prayer.

2, thyroid med

3. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)

4. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
5. light at work. ( monday through friday)
6. extra steps every hour. 10,000 a day
7. go home for lunch, spark, clean. pack snack
8. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
9. prayer before snack of veggies, soup, cheese, nuts, yogurt
10. prayer before dinner with mediterrean superfood plate method
11. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
12. meds and supplements
13. Projects instead of couch, elliptical while watching tv
14. quiet hour.- Bible study, reading, prayer
15. bedtime or 9pm blood sugar
16. snack with carb, protein, if calories left
17. record my stars on the calendar. 1 for calorie range. 1 for activity steps. 1 for water. 1 for habits ( 20/23)
18. go for walk



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1/2/14 11:22 A

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January 2
1. Up early or on time. Stretch and Morning prayer.

3, thyroid med

5.Work out DVD
6. spark, house chores
7. pack breakfast to eat at work
8. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)
9. loofah and lotion, brush and floss
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour. 10,000 a day
13. go home for lunch, spark, clean. pack snack
14. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
15. prayer before snack of veggies, soup, cheese, nuts, yogurt
16. prayer before dinner with mediterrean superfood plate method
17. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
18. meds and supplements
19. Projects instead of couch, elliptical while watching tv
20. quiet hour.- Bible study, reading, prayer
21. bedtime or 9pm blood sugar
22. snack with carb, protein, if calories left
23. record my stars on the calendar. 1 for calorie range. 1 for activity steps. 1 for water. 1 for habits ( 20/23)



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1/2/14 11:21 A

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January 1
1. Up early or on time. Stretch and Morning prayer.

2, thyroid med


3. spark, house chores

4. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)

5. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water

6. go home for lunch, spark, clean. pack snack
7. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
8. prayer before snack of veggies, soup, cheese, nuts, yogurt
9. prayer before dinner with mediterrean superfood plate method
10. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
11 meds and supplements

12. quiet hour.- Bible study, reading, prayer

13. snack with carb, protein, if calories left




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1/1/14 2:34 P

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January 31.
1. Up early or on time. Stretch and Morning prayer.

2, thyroid med


3. spark, house chores
4. pack breakfast to eat at work
5. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)
6. loofah and lotion, brush and floss
7. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
8. light at work. ( monday through friday)

9. go home for lunch, spark, clean. pack snack
10. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
11. prayer before snack of veggies, soup, cheese, nuts, yogurt
12. prayer before dinner with mediterrean superfood plate method
13. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
14. meds and supplements

15. quiet hour.- Bible study, reading, prayer

16. snack with carb, protein, if calories left.


Happy New Year





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12/31/13 9:03 A

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For Day1 of my new streak.
1. Up early or on time. Stretch and Morning prayer.

2, thyroid med


3. spark, house chores
4. pack breakfast to eat at work
5. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)
6. loofah and lotion, brush and floss
7. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
8. light at work. ( monday through friday)


9. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
10
11 prayer before dinner with mediterrean superfood plate method
12. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
13. meds and supplements

14. quiet hour.- Bible study, reading, prayer

15. snack with carb, protein, if calories left.

Only 15, but alot of it was not exercising and field work instead of desk work. Props for logging in!




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12/26/13 4:13 P

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Revised for the winter schedule.
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3, thyroid med
4. drop kid off at school
5.Work out DVD
6. spark, house chores
7. pack breakfast to eat at work
8. lemon water , meds and supplements ( calcium, Vit C, B,D, cinnamon)
9. loofah and lotion, brush and floss
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour. 10,000 a day
13. go home for lunch, spark, clean. pack snack
14. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers, oil and vinegar)
15. prayer before snack of veggies, soup, cheese, nuts, yogurt
16. prayer before dinner with mediterrean superfood plate method
17. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
18. meds and supplements
19. Projects instead of couch, elliptical while watching tv
20. quiet hour.- Bible study, reading, prayer
21. bedtime or 9pm blood sugar
22. snack with carb, protein, if calories left
23. record my stars on the calendar. 1 for calorie range. 1 for activity steps. 1 for water. 1 for habits ( 20/23)




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9/14/13 11:15 A

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Revised for the Fall schedule.
My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople.

steps to take care of myself. revised 9/1/2013
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3. drop kid off at school
4. .. gym to treadmill, 10,000 steps
5.. lemon water , meds and supplements
6. spark, house chores
7. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie, grapefruit, cottage cheese,)
8. loofah and lotion, brush and floss
9.. Mass through I phone, or daily mass
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour.
13. go home for lunch, spark, clean. pack snack
14. Only eat at planned time.
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
16. prayer before snack of veggies, soup, cheese, nuts, yogurt
17. after work activity: Monday ,Wednesday, water aerobics. tuesday thursday yoga. Sports MOM as scheduled
18. prayer before dinner with mediterrean superfood plate method
19. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
20. meds and supplements
21. Projects instead of couch
22. quiet hour.- Bible study, reading, prayer
23. bedtime or 9pm blood sugar
24. snack with carb, protein, if calories left
25. record my stars on the calendar




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7/15/13 9:22 P

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1 Up early or on time. Stretch and Morning prayer.


2. lemon water , meds and supplements

3. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie, grapefruit, cottage cheese,)
4. loofah and lotion, brush and floss
5. Spark

6. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
7. light at work. ( monday through friday)
8. extra steps every hour.
9. Only eat at planned time.
10. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
11. prayer before snack of veggies, soup, cheese, nuts, yogurt

12. prayer before dinner with mediterrean superfood plate method
13. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
14. meds and supplements
15. Projects instead of couch
16. quiet hour.- Bible study, reading, prayer
17. bedtime blood sugar
18. snack with carb, protein.
19. record my stars on the calendar..
daily total of my rest day was 19.



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7/14/13 6:45 P

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Revised to include summer routine.
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3. spark, house chores
5. lemon water , meds and supplements
6. gym to treadmill, 10,000 steps.
7. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie, grapefruit, cottage cheese,)
8. loofah and lotion, brush and floss
9. Spark
10.. Mass through I phone, or daily mass
11. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour.
14. go home for lunch, spark, clean.
15. Only eat at planned time.
16. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
17. prayer before snack of veggies, soup, cheese, nuts, yogurt
18. after work activity: Monday through Thursday, water aerobics.
19. prayer before dinner with mediterrean superfood plate method
20. journal in Sparkspeople. ( 150 carbs, 1600 ca, 1 grain, 1 meat.)
21. meds and supplements
22. Projects instead of couch
23. quiet hour.- Bible study, reading, prayer
24. bedtime blood sugar
25. snack with carb, protein.
26. record my stars on the calendar




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3/4/13 10:10 P

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March 4.. a mental health day at home. daily score 19.
steps to take care of myself. revised 2-13-2013
1. Up early or on time. Stretch and Morning prayer. 1
2. fasting blood sugar
3. WII 2
5. lemon water , meds and supplements 3
6. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,) 4
7. loofah and lotion, brush and floss
8. Mass through I phone, or daily mass 5
9. Walk to work
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water 6
11. light at work. ( monday through friday)
12. extra steps every hour. 7
13 walk at lunch time. ( mon through friday) or go home for lunch, spark, clean. 8
14. Only eat at planned time. 9
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers) 10
16. prayer before snack of veggies, soup, cheese, nuts, yogurt 11
17. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night. 12
18. prayer before dinner with mediterrean superfood plate method 13
19. journal in Sparkspeople. ( 150 carbs, 1600 cal.) 14
20. meds and supplements 15
21. Projects instead of couch 16
22. quiet hour.- Bible study, reading, prayer 17
23. bedtime blood sugar _____________________
24. snack with carb, protein. 18
25. record my stars on the calendar 19



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3/3/13 10:43 P

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March 3. Daily total: 19


steps to take care of myself. revised 2-13-2013
1. Up early or on time. Stretch and Morning prayer. 1
2. fasting blood sugar
3. WII 2
5. lemon water , meds and supplements 3
6. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,) 4
7. loofah and lotion, brush and floss
8. Mass through I phone, or daily mass 5
9. Walk to work
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water 6
11. light at work. ( monday through friday)
12. extra steps every hour. 7
13 walk at lunch time. ( mon through friday) or go home for lunch, spark, clean. 8
14. Only eat at planned time. 9
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers) 10
16. prayer before snack of veggies, soup, cheese, nuts, yogurt 11
17. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night. 12
18. prayer before dinner with mediterrean superfood plate method 13
19. journal in Sparkspeople. ( 150 carbs, 1600 cal.) 14
20. meds and supplements 15
21. Projects instead of couch 16
22. quiet hour.- Bible study, reading, prayer 17
23. bedtime blood sugar _____________________
24. snack with carb, protein. 18
25. record my stars on the calendar 19





Edited by: MRSKATEDUVALL at: 3/4/2013 (22:08)

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3/2/13 11:08 P

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3-2. daily total 17

steps to take care of myself. revised 2-13-2013
1. Up early or on time. Stretch and Morning prayer. 1
2. fasting blood sugar
3. WII 2
5. lemon water , meds and supplements 3
6. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,) 4
7. loofah and lotion, brush and floss
8. Mass through I phone, or daily mass
9. Walk to work
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water 5
11. light at work. ( monday through friday)
12. extra steps every hour. 6
13 walk at lunch time. ( mon through friday) or go home for lunch, spark, clean. 7
14. Only eat at planned time. 8
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers) 9
16. prayer before snack of veggies, soup, cheese, nuts, yogurt 10
17. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night. 11
18. prayer before dinner with mediterrean superfood plate method 12
19. journal in Sparkspeople. ( 150 carbs, 1600 cal.) 13
20. meds and supplements 14
21. Projects instead of couch 15
22. quiet hour.- Bible study, reading, prayer 16
23. bedtime blood sugar _____________________
24. snack with carb, protein. 17
25. record my stars on the calendar




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2/27/13 11:22 A

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I have been really lax with tracking. yesterday was a really great day, let's see how I did...totall of 17. Today I aim for more.

1. Up early or on time. Stretch and Morning prayer. YES. 1
2. fasting blood sugar no
3. WII yes 2
5. lemon water , meds and supplements yes 3
6. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,) yes 4
7. loofah and lotion, brush and floss yes 5
8. Mass through I phone, or daily mass no
9. Walk to work no
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water yes 6
11. light at work. ( monday through friday) yes 7
12. extra steps every hour. yes 8
13 walk at lunch time. ( mon through friday) or go home for lunch, spark, clean. yes 9
14. Only eat at planned time. yes 10
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers) yes 11
16. prayer before snack of veggies, soup, cheese, nuts, yogurt yes 12
17. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night. yes 13
18. prayer before dinner with mediterrean superfood plate method yes 14
19. journal in Sparkspeople. ( 150 carbs, 1600 cal.) yes 15
20. meds and supplements yes 16
21. Projects instead of couch no
22. quiet hour.- Bible study, reading, prayer no
23. bedtime blood sugar _____________________ no
24. snack with carb, protein. yes 17
25. record my stars on the calendar no




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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
2/18/13 9:56 P

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Today was a holiday, and my routine was thrown off a little.

1. Up early or on time. Stretch and Morning prayer. took a two hour nap.

2. WII- later in the day
3. lemon water , meds and supplements
4. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,)
5. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
6. extra steps every hour.
7. Only eat at planned time.
8. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, 9.prayer before snack of veggies, soup, cheese, nuts, yogurt
10. prayer before dinner with mediterrean superfood plate method
11. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
12. meds and supplements
13. Projects instead of couch
14. quiet hour.- Bible study, reading, prayer
15. bedtime blood sugar _____________________
16. snack with carb, protein.
17. record my stars on the calendar




228 Days until:  WALK2SPA
 
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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
2/14/13 8:10 P

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steps to take care of myself. today was valentine's day, and my routine was thrown off by the holiday. 16/25.
1. Up early or on time. Stretch and Morning prayer.
2. lemon water , meds and supplements
3. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,)
4. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
5.. light at work. ( monday through friday)
6. extra steps every hour.
7. Only eat at planned time.
8.. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
9.. prayer before dinner with mediterrean superfood plate method
10. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
11. meds and supplements
12. Projects instead of couch
13. quiet hour.- Bible study, reading, prayer
14. bedtime blood sugar _____________________
15. snack with carb, protein.
16. record my stars on the calendar



228 Days until:  WALK2SPA
 
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187
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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
2/13/13 11:54 A

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Today is the start of the lenten season, and I decided to revamp my daily steps.

My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople.

steps to take care of myself. revised 2-13-2013
1. Up early or on time. Stretch and Morning prayer.
2. fasting blood sugar
3. WII
5. lemon water , meds and supplements
6. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,)
7. loofah and lotion, brush and floss
8. Mass through I phone, or daily mass
9. Walk to work
10. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
11. light at work. ( monday through friday)
12. extra steps every hour.
13 walk at lunch time. ( mon through friday) or go home for lunch, spark, clean.
14. Only eat at planned time.
15. Prayer before lunch, lunch of veggies, protein super foods ( salad, tuna, cabbage, spinach, beans or leftovers)
16. prayer before snack of veggies, soup, cheese, nuts, yogurt
17. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night.
18. prayer before dinner with mediterrean superfood plate method
19. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
20. meds and supplements
21. Projects instead of couch
22. quiet hour.- Bible study, reading, prayer
23. bedtime blood sugar _____________________
24. snack with carb, protein.
25. record my stars on the calendar




228 Days until:  WALK2SPA
 
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187
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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
7/16/12 9:34 A

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My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people community journal. I will record calories, carbs and nutrients in Sparkpeople.
DATE 7-16-2012.. This morning, I am off to a good start. I woke up early with a burst of energy, able to do the morning chores and have some spark people time.

steps to take care of myself. revised 7-2012
1. Up early or on time. Stretch and Morning prayer. (done)
2. fasting blood sugar 134 (done)
3. Morning walk 45 minutes
4. gym on Tuesday and Thursdays.
5. quiet time, Spark , bible study (done)
6. yoga stretching
7. lemon water , meds and supplements ( done)
8. prayer of thanksgiving before breakfast with superfoods ( egg custard or oatmeal, blueberries, walnuts or yogurt fruit smoothie,)
9. loofah and lotion, brush and floss
10. Mass through I phone
11. black tea, green tea and water throughout the day. 32 oz tea, 64 oz water
12. light at work. ( monday through friday)
13. extra steps every hour.
14 walk at lunch time. ( mon through friday)
15. Only eat at planned time.
16. Prayer before lunch, lunch of veggies, protein super foods ( tuna, cabbage, spinach, beans or leftovers)
17. prayer before snack of veggies, soup, cheese
18. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night.
19. prayer before dinner with mediterrean superfood plate method
20. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
21. meds and supplements
22. quiet hour.- Bible study, reading, prayer
23. bedtime blood sugar _____________________
24. injectables
25. snack with carb, protein.




228 Days until:  WALK2SPA
 
250
187
125
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MSMOSTIMPROVED's Photo MSMOSTIMPROVED SparkPoints: (26,184)
Fitness Minutes: (17,688)
Posts: 710
6/6/12 10:06 P

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I love your 25 steps to taking care of yourself. I may borrow a few as I start to figure out my own priorities. Best wishes on setting a new record with tomorrow's 25/25.

Personal transformation can and does have global effects. As we go, so goes the world, for the world is us. The revolution that will save the world is ultimately a personal one.
Marianne Williamson

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."
– Anna Quindlen


MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
6/5/12 10:59 P

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steps to take care of myself. 19/25
1. Stretch and Morning prayer.
2. fasting blood sugar 75
3. Morning walk 45 minutes ( 6 days a week)
4. quiet time, bible study
5. yoga stretching
6. lemon water , meds and supplements
7. prayer of thanksgiving before breakfast with superfoods ( oatmeal, blueberries, walnuts or yogurt fruit smoothie, eggs and spinach
8. loofah and lotion, brush and floss


11. black tea, green tea and water throughout the day
12. light at work. ( monday through friday)
13. extra steps every hour.

15. Only eat at planned time.



19. prayer before dinner with mediterrean superfood plate method
20. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
21. meds and supplements
22. quiet hour.- Bible study, reading, prayer
23. bedtime blood sugar _____________________
24. injectables
25. snack with carb, protein.




228 Days until:  WALK2SPA
 
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187
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JIBBIE49's Photo JIBBIE49 Posts: 56,152
5/27/12 7:32 A

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emoticonDon't quit.



 current weight: 172.4 
 
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191.5
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146.5
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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
5/22/12 8:05 P

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Today has been a work filled day, and I definitely need to take care of myself.
steps to take care of myself. Score 16/25. but the day isn't done yet.
1. Stretch and Morning prayer. YES
2. fasting blood sugar 141
3. Morning walk 45 minutes ( 6 days a week) YES
4 and 5- did have time for bible study and yoga- had to go to work early
6. lemon water , meds and supplements- YES
7. prayer of thanksgiving before breakfast with superfoods ( oatmeal, blueberries, walnuts or yogurt fruit smoothie, YES
8. loofah and lotion, brush and floss YES
9. NO Mass through I phone
10. No walk or bike to work
11. black tea, green tea and water throughout the day YES
12. light at work. ( monday through friday)Light burnt out
13. extra steps every hour.YES
14 walk at lunch time. ( mon through friday) NO
15. Only eat at planned time. YES
16. Prayer before lunch, lunch of veggies, protein super foods ( tuna, cabbage, spinach, beans or leftovers)Yes, prayer, no to superfoods.
17. prayer before snack of veggies, soup, cheese. NO
18. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night. NO
19. prayer before dinner with mediterrean superfood plate method YES
20. journal in Sparkspeople. ( 150 carbs, 1600 cal.) YES
21. meds and supplements YES
22. quiet hour.- Bible study, reading, prayer YES
23. bedtime blood sugar _____________________
24. injectables
25. snack with carb, protein



228 Days until:  WALK2SPA
 
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187
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JIBBIE49's Photo JIBBIE49 Posts: 56,152
5/22/12 12:22 A

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Watch the HBO Documentary "The WEIGHT of the NATION" on YouTube, as it has four parts.



 current weight: 172.4 
 
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191.5
169
146.5
124
MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 1,560
5/20/12 11:17 P

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My reason for behavioral change. 1) to reflect God's glory.2) to be healthy, live the way God intended his creation to live 3) to get my blood sugar in control and lose weight. My specific goal: I will engage my steps toward health each day, aiming for 20/25. I will get a record of them in Sparks people blog. I will record calories, carbs and nutrients in Sparkpeople.

steps to take care of myself.
1. Stretch and Morning prayer.
2. fasting blood sugar _____________
3. Morning walk 45 minutes ( 6 days a week)
4. quiet time, bible study
5. yoga stretching
6. lemon water , meds and supplements
7. prayer of thanksgiving before breakfast with superfoods ( oatmeal, blueberries, walnuts or yogurt fruit smoothie,
8. loofah and lotion, brush and floss
9. Mass through I phone
10. walk or bike to work
11. black tea, green tea and water throughout the day
12. light at work. ( monday through friday)
13. extra steps every hour.
14 walk at lunch time. ( mon through friday)
15. Only eat at planned time.
16. Prayer before lunch, lunch of veggies, protein super foods ( tuna, cabbage, spinach, beans or leftovers)
17. prayer before snack of veggies, soup, cheese
18. after work activity: Monday strength, tuesday faith group, wednesday strength, thursday, balance, friday, self care night.
19. prayer before dinner with mediterrean superfood plate method
20. journal in Sparkspeople. ( 150 carbs, 1600 cal.)
21. meds and supplements
22. quiet hour.- Bible study, reading, prayer
23. bedtime blood sugar _____________________
24. injectables
25. snack with carb, protein.




228 Days until:  WALK2SPA
 
250
187
125
62
0
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