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ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
7/1/08 6:09 P

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Challenge for Monday June 30

1. Think back on the goals you set for the month of June. Are you happy or unhappy with your results? What would you do different?

I am very happy with the outcome of my goals for June. I did my Wii Fit for a minimum of 30 minutes all 30 days of June. I enrolled in and completed a Tai Chi class. I was very active and ate well. I didn't get on my bike nearly as often as I'd have liked, but with all my other activity I simply did not have time.

I am disappointed that my weight loss is so stalled given how hard I've been working, this last month especially. But I'm trying to find answers, and hopefully by the end of August I'll have some different results to report.

I don't know if there is anything I'd have changed.

2. Think of one small (manageable) thing you want to focus on for today or this week. Maybe you want to drink more water, make time for yourself to relax, write in journal, exercise more, etc. Pick one area where maybe you've slacked a bit and attack it like a fastbreak goal for any length of time of your choosing. Tell us in your post what your goal is and for how many days.

I'm going to put added focus on my water for the remainder of the week at least. In addition to just needing/wanting to drink more plain water, I've been talking about cutting my Diet Snapple habit, but I haven't really done anything about it. I want to end this reliance on artificially sweetened beverages!

3. Fun question - What would be your theme song?

It changes all the time, but this week my theme song is REM's cover of Beat Happening's "Red Head Walking."

Part 2 - Measurements are taken! I had my husband help.

Physical challenge - So far I've slacked on my own challenge and haven't done the 3 new-to-me strength training exercises. Will report later when complete!

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/13/08 2:07 P

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Follow Up to Tara's special weekend challenge from last week -- Posting a new recipe I tried this week. (1 Down, 2 to go.)

I made this Wednesday night and absolutely loved the bean and mango salad (made a double batch of the salad, and my youngest stepson and I have been devouring the leftovers over the last couple days.) The pork chops were subtle, which I thought balanced the salad perfectly, although my husband thought the chops were just okay. I will definitely make the salad again but I will experiment with the chops, either grilling and/or using some marinade to make them more flavorful with stronger fajita flavors.

Source: Better Homes and Gardens New Dieter's Cookbook, Third Edition (2003)

Fajita Pork Chops

Prep: 20 Minutes
Stand: 30 Minutes
Broil: 9 Minutes
Makes: 4 Servings

1 lime
1 15-ounce can Great Northern beans, rinsed and drained
1 large mango, pitted, peeled, and chopped, or 2 medium nectarines or peaches, peeled, pitted, and chopped
1 small roma tomao, seeded and chopped
1/4 cup sliced green onions (2)
2 tablespoons cider vinegar
1 tablespoon fresh jalapeno chili pepper, seeded and finely chopped
1 teaspoon sugar
1/2 teaspoon fajita seasoning
2 cloves garlic, minced
4 boneless pork loin chops, cut 3/4 inch thick (about 1.5 pounds total)
1 teaspoon fajita seasoning
Lime wedges (optional)

1) Finely shred 1/2 teaspoon peel from lime. Squeeze juice from lime. Reserve 2 teaspoons lime juice for pork chops. [My limes did not yield a lot of juice, so I supplemented with bottled lime juice.]

2) For salad, in a medium bowl combine shredded lime peel, remaining lime juice, beans, mango, tomato, green onions, vinegar, jalapeno, sugar, the 1/2 teaspoon fajita seasoning, and the garlic. Let stand at room temperature for 30 minutes, stirring occasionally. (Or, if desired, cover and refrigerate for up to 24 hours.)

3) Trim fat from chops. Brush the reserved 2 teaspoons lime juice onto both sides of each chop. Sprinkle chops with the 1 teaspoon fajita seasoning.

4) Preheat broiler. Place chops on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 9 to 11 minutes or until pork juices run clear (160 deg F), turning once. Slice chops and serve with salad. If desired, serve with lime wedges.

Grilling directions: Prepare as abo ve through step 3. Place chops on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until done (160 deg F), turning once. Clice chops and serve with salad.

Nutrition facts per serving:
385 cal, 9 g total fat (3 g sat fat), 93 mg chol, 402 mg sodium, 32 g carb, 7 g fiber, 43 g protein

Daily Values:
57% vit A
48% vit C
13% calcium
17% iron

Exchanges:
1/2 Fruite, 1 1/2 Starch, 5 Meat


* Shannon's notes: I made a big batch of the salad, doubling everything just about except the jalapeno (it was perfect with just one) and using 4 roma tomatoes and 1.5 TBSP minced garlic. If I hadn't doubled the beans it would have been just right. It was still awesome, don't get me wrong, it's just a missed opportunity for more of the produce. Next time I make it I will either use just one can of beans, or use 2 cans of beans but 3-4 mangos and 8 roma tomatos.

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/10/08 12:05 P

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(Totally stealing Tara's idea to track this in her journal!)

Healthy Body Calculator

As of 6/10/08:

Your Data
Measure: US
Age: 35
Gender: Female
Height: 5 Feet, 7 inches
Weight: 285 pounds

Activity level:
Sleeping 7 hours
Sedentary 13 hours
Low activity 3 hours
Active 1 hours

Weight goal: Lose 2 pounds per week

Calorie distribution:
Fat 30 percent
Protein 20 percent
Carbohydrate 50 percent


Healthy Weight Range
Your weight: 285 pounds
Healthy weight range is: 118 to 159 pounds

This is a healthy weight for you based on your height and gender.

The weight range does not consider your level of fitness. If you are an athlete, your weight goal based on your percent of body fat would be a better indicator of what you should weigh.


Body Mass Index
Your BMI: 44.9
Healthy BMI range: 18.5 - 25

You are overweight for your height.

Body Mass Index calculates how much body fat you have and indicates your risk of chronic diseases. If you are pregnant, you will not get a BMI report.
Underweight BMI means you have a low amount of body fat. If your BMI and body weight are low, you should consider gaining weight by eating more food and lifting weights to increase your muscle size. If you are an athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh and you will not get a BMI report.

Healthy BMI means you have a healthy amount of body fat.

Overweight means your body fat is too high which puts you at risk for type 2 diabetes, cardiovascular disease, high blood pressure, stroke and cancer. You should consider losing weight by making healthier food choices, controlling portion sizes and exercising to decrease your body fat.


Your Nutrition Facts
The calories, protein, fat and carbohydrate are customized to your calorie distribution and are adjusted according to your weight goal (maintain, gain or lose). The lowest Calorie Daily Value that will be calculated is 1,200 calories per day.

Your Nutrition Facts
Calorie Daily Value 1,638
Calories from fat 491

Total Fat 55 g
- Saturated Fat 5g
Cholestrol 300 mg
Sodium 2,400 mg
Potassium 3,500 mg
Total Carbohydrate 205 g
-Dietary Fiber 25g
-Sugars 64 g
Protein 82 g
Vitamin A 5,000 IU
Vitamin C 60 mg
Calcium 1,000 mg
Iron 18 mg
Vitamin D 400 IU
Vitamin E 30 IU
Thiamin 1.5 mg
Riboflavin 1.7 mg
Niacin 10 mg
Vitamin B-6 2.0 mg
Folate 400 mcg
Vitamin B-12 6 mcg
Biotin 300 mcg
Pantothenic Acid 10 mg
Phosphorus 1,000 mg
Iodine 150 mcg
Magnesium 400 mg
Zinc 15 mg
Copper 2 mg

After each 10 pound weight loss, re-try the Healthy Body Calculator because your Calorie Daily Value will change as you lose weight. This should help prevent a weight loss plateau or as you reach a 1,200 calorie minimum it will show why your weight loss has slowed. Increase your exercise minutes to improve weight loss.

Food labels contain the amount of calories and nutrients per serving of food. To work towards your weight goal, subtract the calories and grams of nutrients that concern you on food labels (for the number of servings of food you eat) from the calories and nutrients in Your Nutrition Facts. For foods not labeled, such as fresh fruits and vegetables, the calories are low as long as you eat moderate portions, don't add fat or deep fry these nutritious foods.

The remaining nutrients are your Dietary Reference Intake (DRI) for vitamins and minerals. These include your Recommended Dietary Allowances (RDA). Pregnant women need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about taking a prenatal vitamin with follate.

www.dietitian.com/calcbody.php

Edited by: ONESWEETSHANNON at: 6/10/2008 (12:04)
~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/6/08 4:13 P

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Update to trying something new as one of my 10 goals -- I'm doing it! I called about the Tai Chi class and they still had an opening. They changed the schedule, so it doesn't start tomorrow, but on the 14th. It's now 3 classes, the 14th for one hour and the following 2 Saturdays for an hour and a half each. I can't wait until next week!

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/6/08 11:25 A

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Daily Challenge 6/6:

Why I Rock, by One Sweet Shannon

* I rock the hardest for being an incredible wife and mother.

* I rock because of certain challenges I've overcome and the bravery I seem to muster from God-knows-where when I need it most.

* I rock because I can be daring and I love to try new things.

* I rock because I am my mother's daughter, and my mother rocks. She is an incredible woman and mother, and deserves more than I or this world can ever do for her. If I'm 1/10 the mom that she was to me, then I have done a good job.

* I rock because I know how to have fun and can make my own fun.

* I rock because when I set my mind to something, I will make it happen.

* I am, therefore I rock.

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/5/08 4:45 P

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Daily Challenge 6/5 -- list your weaknesses. What do you need help with? What do you struggle with?

Right now my biggest weakness is my inability to judge portions at times. My husband is a tall large man and can eat a lot. I got into a habit of dishing out similar servings on our dishes, and I don't/can't need as many calories as he does. It's no wonder I put on so much weight. I am working on being more mindful of this. I've been using my measuring cups and spoons more. If I've made a rice or pasta side dish, I always try to put a little back in the serving bowl or pot. I have had a lot of success with writing myself reminder notes and I reference them often. It's working, but sometimes I get lazy.

My husband is trying to lose weight, too, so I've been skimming back on his portion sizes, too. I feel guilty about his weightgain, as I cook most of our meals. I've been cooking healthy meals, but now it's incorporating healthy but satisfying portion sizes that is sometimes challenging. He loves to eat (well, we both do) and darn me for being such a good cook, lol!

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
TARA925's Photo TARA925 Posts: 959
6/4/08 7:06 P

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that is short notice.. but sounds fun!

If hunger is not the problem, then eating is not the solution.

You shall not try to relive yesterday for good or ill, it is forever gone. Concentrate on what is happening in your life and be happy now!


 Pounds lost: 16.0 
 
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ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/4/08 6:48 P

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I've always been interested in Tai Chi and I actually saw this last night, which is why I mentioned it in my list --

www.pressconnects.com/apps/pbcs.dll/
ar
ticle?AID=/200806031128/NEWS01/80603020


I'm thinking about doing it. I just wish it didn't start for a week or two. It starts this Saturday, which is really short notice.

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
TARA925's Photo TARA925 Posts: 959
6/4/08 2:14 P

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Great job!

I took a tai chi class once (just one class) and i loved it! If you find one around here that's going on this summer - let me know!

If hunger is not the problem, then eating is not the solution.

You shall not try to relive yesterday for good or ill, it is forever gone. Concentrate on what is happening in your life and be happy now!


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NURSEGIBSON's Photo NURSEGIBSON Posts: 567
6/4/08 2:12 P

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Nice Shannon - there is a good book called Organization from the Inside Out by Julie Morgenstein - it is wonderful for trying to clean out your house!

 Pounds lost: 10.0 
 
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ONESWEETSHANNON's Photo ONESWEETSHANNON Posts: 2,729
6/4/08 1:59 P

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10 Goals

1) Finish losing this 10% (so close!) and lose my next 10% by my birthday in September.

2) Outfit my bike with a rack and panniers, then start using it for groceries and other local errands.

3) Try something new this summer to do with wellness. (Hmmm, Tai Chi?)

4) Sign up for the Bridge Pedal in July.

5) Drink more water!

6) Plan something special for my husband's birthday next year (4-0) -- I have 11 months to plan and save!

7) Take a belated honeymoon.

8) Conquer the filing cabinet and reorganize.

9) Spend some time each week to declutter and list items on Amazon/eBay/Craigslist.

10) Challenge myself at work and gain more job satisfaction.

~Shannon

I'm only this far, and only tomorrow leads my way -- #41, DMB
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