Sunday, December 08, 2013
In The Writing Diet, Day 6's Tool is HALT!
It means don't get too Hungry, Angry, Lonely or Tired! One is more apt to fall off the wagon if you don't watch for those signs. I would definitely add Sleep to that acronym since when I don't get the right sleep I usually don't do as well with my nutrition that day. In terms of getting too hungry, we should eat regular meals and not skip because then you are starved by the next meal time and then overeating occurs. When some people get angry they eat instead of dealing with their feelings. A lot of times anger makes us uncomfortable because we suppress it or it takes over and we lose all our control. Loneliness works out the same way for some. When you are tired you either skip meals or eat anything you can just to get in your food for the day. Proper Maintenance is key to be able to handle our lives when we find ourselves in HALTS! Cameron advises us to journal about Halt and describe our relationship to the 4 warning words. Design new behaviours if you find yourself falling into the bad habits & you can put them into practise!
It was still cold today so I made a scratch soup for lunch and sandwiches to go along with that. I finished hanging my garlands round the windows and was on the search for a Tina Turner DVD my parents thought I may have. No go there so I may go on Amazon to get them a replacement copy. I slept really nicely from the time I went to be round 545am until I woke up at 215, I don't think I even got up to take a break if you catch my meaning, lol! That's a rare thing in itself.
I am getting together some of my old jewelry and clothing and seeing if it can be donated to the Goodwill. I also have one of those old Senseo coffee machines, its in perfect working order with all its parts. A person would just have to get the pods for it and they are good to go. I do pour over coffee nowadays because I drink more tea, water, soy milk and coffee more than any other type of beverage. (I just don't care to spend the money for the pods either. A forerunner to the K-Cup craze I suppose.) I like getting a small bag of SBC Henry's Blend and putting some coffee into the filter with a bit of cinnamon and I am good to go there.
So in terms of walking, I am taking Sunday off after 14 days of exercise, its time to rest the body. First I must give my updated stats.
Steps--25,521 (You read that right. 10,000 being the goal)
Steps since I received my FitBit at the end of July is 838,774 so I can make a million steps by December 31st I'm certain!
Miles 11.02 (you read this right as well; 4 miles the goal)
Active Minutes 149 (90 minutes the goal)
Calories 2605 (goal is 2180, I torched that.)
For the first week of December I had 110,335 steps, which 70,000 is goal! Mileage I wound up with 47.6 miles, 30 miles a week being goal! I have over 1000 minutes for fitness in December so far, its likely the fastest I ever made it to that benchmark. so yeah, its time for a rest day. I'm going to try and rest today anyhow, I'll see how successful I am. Its football later so I have a good chance of rest since the afternoon game is the 49'ers and Seahawks and since I have Sunday Ticket I'll see that game. I think its on FOX anyhow, but I'll check in on The Denver game from time to time since they are playing Tennessee. The night game is Carolina and New Orleans so that should be a good one as well.
I weighed myself Saturday morning and the last time I weighed in round Halloween I was 135 and steady. I am 133 now, which 2 pounds down is interesting. I was just curious but I don't put too much credence in the number on the scale. I honestly think my body is pretty satisfied being round this weight so if I stay round 135-130 then I am quite fine with it. I took a picture with skinny clothes on and minus a little bit of a poof (not a pouch a poof, lol in the stomach area I am lean and flat. Okay so I have my chest still which is fine. 32D is good.) I am an apple shaped woman, there it is I'm not going to fight to make myself a pancake. An apple is an apple, although I think I may be closer to a pear lol. I have a bit of an hourglass figure going on. Whatever it is I'm good and strength training is coming along with giving me that leaner appearance.
Happy Sunday, be kind and well~
Saturday, December 07, 2013
Have a good weekend & I'm about to hit the sack soon here!
The Writing Diet's Tool 5 is Taking a Culinary Artist Date once a week. It's all about self-romancing. Think of it as a pleasure and not a duty, make it sacred. You could go to Williams Sonoma, a fine cookware store, a Farmer's Market, take a cooking lesson or you can go out to have a meal. Learn to love your culinary artist dates with yourself.
Food isn't the enemy but our misuse and abuse of it is. Learn to dine out well and carefully it is a social skill to be honed. Decline the bread basket, resist dessert, make healthy choices with your salad, soup and meal. you can explore your own appetite for whatever food you want & make a meal out of appetizers if you want without your dining partner or family judging you. When you plan your date with yourself ask yourself What would I love eating? Journal about it and plan it out on your page. Make it happen!
I had salad and pizza for dinner last night, mucho good. I didn't finish the salad so I had it on the overnight. My house looks like a Christmas store exploded into the first floor but its fine. My cat is talking about it and I think he is considering how he can climb into the tree but he's too big for that now. He likes being under the tree on the skirt enjoying the heat from the lights.
Its quite cold here and I'm not sure about the snow but its very possible we may have some this weekend. I wouldn't be surprised about it. The cat doesn't do snow so his cat box is there for him lol. He's not keen with snow at all. I'm pretty much done with shopping just odds and ends need to be dealt with now.
So I was reading an article on Fiber, women in my age group need 25 grams a day! I was more interested in the reduction of inflammation but fiber has other benefits like protecting against heart disease and diabetes. My father has diabetes and my mother high blood pressure so I do everything I can to avoid those conditions.
If you follow a plant based diet (Fruit, vegetables, beans, whole grains) & reduce your alcohol & red meat consumption then you should be doing fine. Insoluble fiber helps food move through the digestive system more quickly, helping cut risk for colon cancer. This type of fiber is found in whole wheat, bran, nuts, and many vegetables. Soluble fiber, which helps reduce cholesterol and blood sugar, is found in such foods as oats, peas, apples, beans, citrus fruits, carrots, and psylium!
So in terms of exercise Friday this is the breakdown~
Active Minutes 94
Overnight on Saturday
Active Minutes so far 42 (more to come)
Calories so far 949 (more to come)
I'll take a break on Sunday lol, finally. Have a lovely Saturday, be safe & warm!
Friday, December 06, 2013
So today is the Fourth Tool on The Writing Diet, its called the Four Questions! #1 Am I Hungry? #2 Is This What I Want to Eat? #3 Is This What I want to Eat Now? #4 Is There Something Else I Can Eat Instead?
In terms of question one, if you think about it you aren't really hungry, just bored, annoyed or frustrated. If you recognize that you are truly not hungry you can derail the train wreck. If you are hungry go on to #2. So let's say you think you want a piece of cake and thinking about it you really don't want all those calories, carbs & sugar so you decide a piece of fruit would be a better choice, like a peach or an apple. So let's say you go for the cake since you really want it but before you eat it, you ask yourself, do I really need or want this at this time. #3 asks you to consider that you can head off your cravings for late night disaster. Give yourself permission to eat your forbidden food the next day. You likely won't want it the next day either or can deal with the temptation better. (I say don't let the temptation in the house in the first place. Reese's Peanut Butter Cups are so not allowed near me again, the store is where they belong forever, they are crack.) #4. So you went through your questions and go for eating something so can you substitute the cake for a Jell-O Pudding Cup or a Yoghurt instead? Keep your fridge and cupboard stocked with healthy alternatives and avoid the temptation to overeat or eat badly since this is what over eaters do Cameron relates. So by using the four questions one can channel their eating in more healthy proper ways. That is Tool 4!
I think the main thing I came out of that with is don't keep the crack in the house. I can eat pretty well 99% of the time but when it comes to that time of the month I keep 2 Milky Ways on hand to deal with the craves, lol. Otherwise I do fine if I don't see those Peanut Butter Cups. I'm fine if they are in the store I won't buy them but if someone brings them and they stay I have absolutely no control. I've never had it every month its usually every 2-3 months where I deal with this issue. I should of put a disclaimer in case a male read that part :)~ During Christmas I like those soft peppermints the candy companies make as well but those aren't crack.
I watched Thursday football, Jax vs. Houston and I did other things while watching it, congrats to JAX for winning a home game for the first time in over a year. Houston is bad off with losing 11 straight, bad times over there seriously. Next Thursday is the finale Denver & San Diego and Denver had better win it is all I have to say. Sunday Seattle is playing San Francisco and that is who their one loss is to so good luck there. Carolina and New Orleans have the night game. Getting down to brass tax in week 14 here, either win or die for a lot of teams.
Yes, I went out to get the mail earlier and figured a scarf and a hat would have been smart but I survived to tell the tale. It does feel frigid out there and more of the same for the next week out here in Sin City. Hopefully it breaks after this next week but it is December and there is a thing called winter over here on this side of the country. The heat comes on enough in the house which is very nice. My sleep is going well with my exercise program, can't complain and I only wake if I am too hot or need the ladies room which is progress for me!
So I know what else I am getting for Christmas, talk about someone having a smart idea. I don't usually play games. I did enjoy Atari coming up back in the early 80's right. I think it was an Atari 2600 and my cousin had a lot of the games so I was addicted to Megamania, Night Driver, Frogger, Space Invaders, Pac-Man, Kaboom, Freeway, Asteroids ,Steeplechase, Pole Position, Missile Command, Centipede & Bowling. So I am getting The Atari Flashback 4 with 75 Built in Games so if they have the majority of games I like that thing will get worn out. So much fun it is to ride and sing a sleighing song tonight, oh Jingle Bells lol...
So yesterday I got in about 6000 steps before I even hit my treadmill. I wound up with 14,944 steps; 6.45 miles; 2120 calories and 89 active minutes. I thought I would of had 90 but what can you do if you are short a minute lol. FitBit says I have more than my 70K steps for the week, so right on there it never hurts to walk a little. Plus as cold as it is I have no quarrel with exercise keeping me warm. So I rarely ever go weigh myself, my barometer is how do my clothes feel and am I feeling stronger, fitter, healthier? I'm going to weigh myself Monday though and see if there is any change. Last time I checked my weight I was at 133 so if I have stayed steady or dropped some weight than hooray, if not then I'll know food is my culprit and changes will have to be made with the carbs.
Yoga, Fitness Blender & Strength Training are going well so I can't complain there. Yoga is working my flexibility good and my left side is stronger than my right and this has always been so. Its coming along with my right side I know it may take some time to get the right side as nice as the left but I do feel good progress. Between my Skeletal issues & Scoliosis being able to walk better is almost progress enough in itself but I'm staying patient and working my program because one day I am going to be able to do everything on the right that I can do on my left side. Its coming one day, just staying my course. I had a double curvature of the spine so I had an operation back in 1985, that is one serious operation. I am sure they made improvements since then but I am grateful for the excellent work my surgeon did. I still have the rods in my spine so no issues there. I've always done my back exercises and I may never be a contortionist but I feel really good with yoga, dancing, walking, cardio and strength training! Work your program Kayah and it will serve you well~
Be safe and warm, be grateful to have shelter from the storm.
Thursday, December 05, 2013
For a few days its been mad frigid cold here in the Wild West! I'm not so cold because I've been doing a lot of moving around, doing walking, exercise and the heat comes on as necessary. Its sunny in the day which helps some but 40's in the day and 30's to 20's at night it can be pretty cold for some!
Housework was done yesterday, not bad at all and the Christmas stuff is just about all put up. I enjoy taking things down more than putting it up but my little nativity scene is in the entry looking sharp! I had to charge the cell phone, book reader and music player today, really now 3 in a day lol. I vacuumed, dusted, cleaned the bathroom, ran the dishwasher, cleaned the exercise equipment, cleaned the cat and brushed him since he loves it. Cooked dinner and put on what I needed to do for tomorrow's dinner to make life easier for myself. Just a Day in the Life.
I also washed my hair and flat ironed it and since its so short it takes little time to have it presentable. I did an hour exercise and then I showered & blow dried my hair, had dinner and watched Jeopardy & Wheel of Fortune, did the remainder of my exercise and flat ironed. I know that seems like a lot all day but I'm used to busier days so that wasn't too much to deal with. Sunday, Monday and Thursday during football season I don't do much housework during those days so the other 4 days have a fair amount of work in them. Plus I like to be on top of things so one day I don't have to do a Wonder Woman kind of thing.
So The Third Tool of The Writing Diet is Walking, surprise lol. Basically we need to exercise & exercise our demons by writing and walking. No arguments here I walk like I'm possessed. On the treadmill I can't read or do anything so I listen to music or watch episodes of old TV shows or keep myself company. That walking gets done though if nothing else does. Plus nobody bothers me when I am walking its my alone time, not to be bothered with. Everyone else gets their alone time so I get it as well but people in my family, friends, people who don't know me can be afraid of me lol. I don't mind the misconception to a point but I'm not all that scary and I am learning patience, perseverance and other things that are by products of a healthy life and lifestyle. The SO benefits in many ways and he listed them off to me recently, cool times. I have no argument with his line of thought!
I like looking at my FitBit stats everyday, I have been assimilated. Right now I am at 81% of my walking steps for the week. I have almost 57,000 since Sunday and that was supposed to be a rest day. I enjoy walking that's just it and I'm not even going at total full strength. I average 6 miles a day and I am getting my goal calories in with effort mind you, but I'm getting there. Plus I am getting in more steps without my exercise times so that is to be commended since I can get lazy with my steps. I don't go out to run errands, pick up children, go to the store everyday. So I have to find ways to get steps in. Sometimes I want to sit on my duff and flip the sports channels, read and write, handle some other hobbies but my brain is saying MOVE SISTA, so move lol. Its going to be even worse when I get my FitBit Force!
Okay stats for Wednesday! All 4 Green & I know how to get them all green :)
Steps 17,073 (more than 10K)
Miles 7.37 (more than 4 miles a day)
Active Minutes 112 (more than 90 minutes a day)
Calories 2219 (2180 cals or more)
Have a lovely Thursday, stay warm, exercise, eat right, you know the drill~
Wednesday, December 04, 2013
Fruit, bread with peanut butter & tea. Needed something different and I hadn't had peanut butter in a while & since Thanksgiving leftovers are just about gone it was time for change!
It is cold, windy and rainy here go figure. I'm alright with it but starting tomorrow night its going to be in the 30's at night and 40's in the day, in my brain that means frigid lol. I was watching for my cat earlier because he was outside since he doesn't like to be out in the wind or rain but it was light enough where it didn't bother him yet. He came back though fairly quick & had me dry him off and brush him so he could eat and go lay down somewhere to be happy! I cleaned his box earlier so its fresh for him in case the rain keeps up.
I just finished reading a Spark Blog entry from October 2012. It was a Success Story from Diane Wilson. If I ever thought I had a rough time of it coming up, my goodness. This lady's family (mother & siblings) told her no one would want to be with her because she was fat. Oh man what a lovely family. With supporters like that who needs enemies, seriously now! Diane says everything in moderation, including moderation! That takes a minute to wrap my mind round. Of course it does I don't understand moderation in many things but after living so negative until my early 30's moderation isn't always at the top of my mind. The only place I know how to be moderate off hand is with food. Yesterday I barely squeezed in enough calories for the day but I've decided to plan out my food better & not just go on the fly. I'm trying to learn balance with my food a little better. I know I am getting in more fruit and vegetables, protein sources and grains. Maybe a bit much of the wrong carbs though!
Okay in this article with Diane, she related bread, pasta and rice were a sticking point for her as well. I don't have rice as a sticking point since I avoid white products for the most part but I am not sure what the right balance would be. I eat quinoa & brown rice carefully but I think I may be getting in a little too much of the pasta. I've been eating pineapple & apples like they are going extinct lately. I tried pear earlier today, I do not like pears, mango, pomegranate, coconut or kiwi at all.
Shopping this week is for a few odds and ends, some bathroom supplies and a few XMAS needs at the Dollar store if they can be found. I plan to be done with everything the week before Christmas so that Christmas week all that needs doing is cooking & cleaning. I'm on bourbon ball duty this weekend it looks like, probably 3-4 tins worth. Six ingredients and the process goes by quick, darned things are sweet but the alcohol will settle in there and everyone will jones out lol. I don't eat those because the corn syrup, sugar, pecans and alcohol just don't do it for me. Nobody will eat others bourbon balls except for mine because I do it right. Its a patience thing & using the right ingredients really. Plus you have to mix the wet and dry separate and then combine. I've tried to teach some but I think they'd prefer I do it lol.
Relatives galore will be in town for Christmas but nobody is staying over at my house apparently which is nice because Thanksgiving was a bit too active for everyone it seems. If my cousin, her husband and 2 girls wanted to stay for a few days then I would be okay with it. My dad's sister and her husband are in town for a few days the 26th onward so that will be interesting enough.
Okay so I finished Day 2, The Second Tool is "The Journal." Honestly so far this book is reading like grade school material for me. That's okay to a point and Cameron recommends things that I already do on Spark People so maybe that is the issue so far. I record my food every day. I don't overeat either or not think about what I'm eating (despite the Reese's incident at Halloween, but that's addiction for me. So I stay away from the crack.) I eat either 2 meals with 2 snacks daily or 3 meals with one snack. I plan my snacks out better than my meals sometimes just so I don't have issues with my food and digestion. When I exercise my calories stay in check and on my rest days I am careful with the cals as well. I'll keep at the book though because I am sure I can learn a few things as I go along.
Okay so on Tuesday I got in
90 minutes of exercise
with 5.46 miles.
I didn't make the calories goal but I was close enough lol.
So 3 of 4 isn't bad for Tuesday considering it was supposed to be a rest day. I just didn't feel I needed a rest day yet but when I need it I will take it!
Happy Wednesday stay warm and safe!
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