June 4 2014, Day 2 Back at it
Wednesday, June 04, 2014
My Life Blog :)
My Life Blog personal record to break is 148 Days.
This is my life blog I have been on complete bed rest to partial bed rest since November 2010 so it is 3 years and counting.
So my blog is not filled with adventures and excitement but with the hopes, dreams, random thoughts and experience's of the day or just what I am feeling. I am doing this not only to reflect but to keep myself accountable and sharing goals and what not seems to be recommended by the sparks site so here it goes.
A little information about myself I became physically disabled in the being of Nov 2010 due to a medical treatment, I suffered a spinal injury. Since then I have had two back surgery in Dec 2011, and I still have hope that I will get better and it is now 2014.
I pray for a healing miracle every day and for the strength not to lose faith. The heaviest weight I have ever been in my life is 210 lbs That started this journey as I have all the weight I lost in life back and then some. I vow too keep on going no matter what and to reach my goals all I have to do is keep going one step at a time and do what ever little thing I can do in the shape that I am currently in. I have been on a weight loss roller coaster and I hope to make this ride the one that stays on track.
I enjoy meeting new people so sparks people pen pals are more then welcome if anyone wants to be a sparks people pen pal with me. A stranger is just another friend that we have not met yet. I look forward to hearing from you. :)
Also I am in a constant search for things to do so please message me with any little idea or thoughts that you might have that I could try out. Anything thing to pass time doing or trying for healing/back pain/limited mobility/hobbies/craft/job, anything at all please send me a message.
-60 steps in a day not all at one time but through out the day.
-stand for 30-60 seconds before pain ends it
-sit for 30 seconds before pain ends it.
-use ice packs 20 min then off for an hour.
- use inversion table 10 min morning and night as doctor ordered for the traction.
**Inversion table increase time to 10 min 2x day at 5 degree incline when there increase incline by 5 degrees start back at 5 min once a day or less and work way up to 10 min twice a day. Do not continue through pain listen to your body.
-inversion table times are not going too bad but I put myself on ice after i get off the table.
-Use tens machine as much as possible
-Use ultra sound 5 min a day no more you can over use it.
- physiotherapy stretching/ muscle work each day
- massage/heat mat as needed in day but no heat for an hour after ice pack warm up slow as per doctor.
- take doctor ordered supplements and medications
-check out home remedies/online options to help find a fix/cure for the injury or pain.
-no pushing, pulling, lifting, twisting, or bending.
It is a limited life but i am working on it, the hardest part is the loss of independence.
BEST NEWS EVER TODAY :)
I get to start going back to the pool to hang out in the hot tub and do water therapy man I have missed the water I will make plans to get into the water for tomorrow today's to do list is to get the swim bag back together again :)
Personal Notes/Reminders/Thoughts... things I like to re-read each day..
-when I went for back surgery I was told to drink half my body weight in ounces of water so I am 208.4/2=104.2 oz 104.2/8= 13.025cups of water per day. So I just round it up to 13.5 cups a day.
-try for 8 hours of sleep it is not restful or all at once but it might get better with time.
- I ate when I was not hungry just because it was dinner time. stop the snack so close to the meal or not eat the meal when not hungry.
- divide my calories for the day 1200 so I should have 3... 300 meals breakfast lunch dinner with 3.. 100 snacks in the day..
My Calories Goal:
1200 a day's cal
1200 -1550 cal range per day
0 calories over
What I ate, When I ate, Where I ate, How many calories I ate, Why I ate,
I was good all day with lots of water and instead of juice I am using lemons/limes to flavor the water and I am not missing the soda pops all that much I am looking forward to the shopping order to come in I have found that the carbonated flavored waters are just as good if not better tasting then the soda pops and the zero calories for the drinks makes it a guilt free treat in the day. I am fighting the evening urges to binge eat but in stead of junk I am munching on veggies in hopes that it will not sky rocket the calories count for the day so far it has worked out well :)
Hunger Level Sensations and Symptoms
1 Starving, weak, dizzy
2 Very hungry, cranky, low energy, a lot of stomach growling
3 Pretty hungry, stomach is growling a little-------eat at this time
4 Starting to feel a little hungry -------------------------eat at this time
5 Satisfied, neither hungry nor full ---------------------- stop eating
6 A little full, pleasantly full ------------------ STOP EATING
7 A little uncomfortable
8 Feeling stuffed
9 Very uncomfortable, stomach hurts
10 So full you feel sick
Once you begin paying attention to how you’re feeling before and after you eat, you can start to make changes in what and how much you eat according to your hunger. It’s best to eat when your hunger level is at a 3 or 4. Once you wait until you’re at a 1 or 2 and are feeling very, very hungry, you are more likely to overeat or choose less healthful foods. (Remember: Any food will quell hunger, so we often reach for whatever is easy and convenient when we're feeling desperate to eat.) At a level 3 or 4, when you’re just starting to feel some hunger signals, you can make a conscious decision to eat the right amount of healthful and tasty foods. It's important, too, to be aware of how much you eat. It's best to stop eating at level 6 before you feel uncomfortably full (7-10). Your brain registers the signals that you're full slowly, and learning to eat to satisfaction without overeating will take some attention and practice.
My Reward Ideas...
I am keeping my "reward box" full so I can have a reward for the little things along the way :)
In my reward box I have some:
-computer games/-video games
- clothes/shoes/swim suit/swim shorts
-bubble baths/ bath salts/beads/ home spa items mud mask lotions and such.
-finger/toe nail manicure/pedicure set or trip to spa or other make up beauty item.
-clothes any kind underwear/shirt/pants/whatever
-work out equipment
-new gimmick for back pain/injury put away for another experimental surgery if ever there is the option again.
- a beginners cross stitch set to try something new.
Long Term Goal:
Sept. 11th 2013 heaviest weight of my life 210 lbs
June 3 2014 I am 208 lbs I set my goal to be 108 Lbs between June 17 2015 and July 17th 2016. covering time span for 1 or 2 pounds a week.
Goal lose 100 pounds, I want to meet this goal early so I will aim in 50-100 weeks losing 1-2 pounds per week. With in 25 months. .
2 pounds a week. 50 weeks= 12.5 months to reach my goal.
1 pound a week 100 weeks= 25 months Max to reach my goal.
My short Term Goals:
It will take me along time but I will get there one week at a time losing 1-2 lbs a week.
Weigh In Dates:
June 3 2014, Start weight 208.4 lbs
June 11 2014, goal weight 207
June18 2014, goal weight 206
June25 2014, goal weight 205
dec 1st !!
My days thoughts/reflections:
Was a good day so far it is only the afternoon and I have the evening to face but today I was told I can head back to the pool for water therapy so for the first time in way too long I get to go back into the water. I will have to fight the feelings of wanting to swim and focus on therapy but I can not help the wanting.. I am thinking it is all about a want in the end.. I want to eat I want to lose weight I want to blah blah and so on and so forth I see with the blog today that I focus a lot on what I want now to mold that drive/passion into will power and consistency in healthy eating habits and it could be a force to be reckoned with.
I hope today everyone finds some hidden power in themselves that they can mold and mend into a positive force to help not only are selves but others make life better in any tiny little way.