Trying to get back on Track

Confession time. I have been bad - very bad. Eating what I shouldn't have, going off gluten-free and I have paid for it.
I have gained back a couple of pounds and I don't feel that great.

But, I have also taken a positive step. I signed on with a local personal trainer this week. I will be meeting with Tobey once a week for 10 weeks. She is a task master and will be helping me build up my muscles and strength, especially around my knees. It wasn't working at home. I needed a push and she will definitely do that.

I got a scare Monday when I actually had to run for a bus. What  I did wasn't even running but by the time I got on the bus, my heart was pounding and my knees were screaming.

I am so tired of dealing with pain and lack of energy.

So time for a drastic change and doing what is right for my body.

Day 4 - 31 Days of Change

I watched an amazing show tonight on sugar ion the investigative show "Marketplace".
The effects of sugar are staggering. It is leading to an epidemic of diabetes, cancer and even Alzheimers.  Scary stuff.

Sugar is in almost everything that is processed.
4 grams of sugar equals 1 tsp. of sugar.

Some foods and the sugar found in them:
1 can of coke - 50 grams of sugar or 8 tsp.
1/2 cup pf vanilla Greek yogurt = 5 tsp of sugar
a healthy steamer dinner = 5 1/2 tsp of sugar

If a teen has 1 can of pop a day that equals 50 lb. of sugar a year!


According to research most North Americans have at least 26 g of sugar a day. It is recommended that men have 9 and women have 6.

Visit
the Fifth Estate's  website for all the info  - what sugar does to the body and even a low sugar for example.

Friday Weigh-In

My weeks seem to be as busy as when I was teaching - now I have art courses, volunteer work, reading and writing and creating. It has also been a gluten and lactose -free week as well.
And yes, there was a weight loss, even tho it was a small one.. Yeah! I lost .8 pounds this week.

I am slowly getting back on track. It really is about crating a routine I can live with and concentrating on healthier habits.

Goals for This week:
1. Work on the exercises I found this week.
2. Eat at least 3 - 5 vegetables  a day.
3. Return to Spark People and use their resources. (I visited the site this week and discovered things but haven't enrolled)
4. Continue with the "31 Days to Change" . Check it out here.

I did not do much reading of   "Wheat Belly" or "Undiet". I really must get to them!

Joining with Weigh-in Wednesday

Day 3 - 31 Days of Change

A tip I learned a long time ago, which I use sometimes is to brush and floss my teeth right after a meal, especially if I know I will be tempted by toast or treats.
I remembered this only after I had eaten some toast with peanut butter after supper. At least it was gluten free (!).

But, I know I should have had some grapes or other fruit. I did well yesterday with that and at lunch.
Tomorrow I will try the teeth brushing trick for sure!



Be sure to check here at The Nesting Place, where there are literally hundreds of others taking part in the "31 Days of Change" for October. It's not too late to join!

Day 2 - 31 Days of Change

Today I discovered "Spark People". What a great resource. One program they have started is the "30 Days of Fit Food".

So often the best advice people give is to connect with others and get support. Spark People is a whole community which I need to explore more.

There is a real community of bloggers I have come across who are so supportive and willing to share recipes and ideas. Taking part in challenges and weekly forums is a great support as well.

I have had a successful day of no gluten or lactose, and no bad snacks. Yeah!


Be sure to check here at The Nesting Place, where there are literally hundreds of others taking part in the "31 Days of Change" for October. It's not too late to join!

Day 1 - 31 Days of Change

I started this blog with the goal of improving my health. I have lost a few pounds and I am determined to lose more.
But, more importantly, I know I need to make healthy choices consistently.

Each day I aim to focus on something from my readings to help me (and you) do that.

Advice I need:
My biggest downfall is my love of desserts after a meal, with a lovely cup of tea. I usually cannot have tea without a cookie or pastry. I have tried to give up store bought goodies, but then I will make banana bread or apple crisp.
In an old issue of "Whole Health", a small article talked about sugar detoxing. One way was to replace fruit for a healthier snack.

Today I did that - with an apple at lunch and green grapes after supper.
My daughter has always encouraged this, as does the Mediterranean diet. It is definitely a mindset that I have to change.

Be sure to check here at The Nesting Place, where there are literally hundreds of others taking part in the "31 Days of Change" for October. It's not too late to join!

Intro - 31 Days of Change

October begins a new challenge - 31 Days of Change. The Nester has held this monthly daily challenge for several years now and I decided to join in the fun with hundreds of others.

The challenge is to choose a topic that you want to explore and write every day for 31 days

I have chosen to focus on making a health choice every day.
Yes,I have been trying to become healthier.
Yes, I have lost some weight.
But,  I have not been consistent or fully committed. It is like 2 steps forward and 3 back at times.

I really have to improve my health. I began the 100 days to a healthier me on Sept. 17 but I have not followed through as I should have.

So when I saw this challenge I knew it would be the nudge to force me to be more accountable and consistent and to complete the 100 days.

Each day I hope to focus on healthy choices and  learn as I go.

Friday Weigh-In

We finally have internet - phone- and TV back! Over 2 days without all three! I ended up reading 3 books and doing some art, but I sure missed all 3. At least I had my cellphone.

Well this has been a busy week and a gluten-free week.
And yes, there was a weight loss. Yeah! I lost 1.4 pounds this week - almost back to where I was Sept. 6th. Oh well, at least I am getting back on track.

Goals for This week:
1. Research and start doing exercises to build the muscle around my knees.
2. Eat at least 3 fruits a day, besides my orange juice in the morning.
3. Return to Spark People and use their resources.

I have to finish my 2 books (Wheat Belly and Undiet) but they are going slowly.

Returning to my Senses

I have decided to start a 100 Day Challenge, beginning today. This will take me to Christmas Eve.

I need more structure to my days so that I can accomplish more than I am.

The past few weeks, since our holidays really, I have been off track. In fact, by last Friday, I had gained a few pounds back, I knew I was eating bad and it was like I couldn't help myself.

This morning, I have woken up feeling awqful and knowing I have to do something.  Hence the 100 Days.

 

Ann Voskamp of "A Holy Experience" and the author of "One Thousand Gifts", has a wonderful tool for keeping track of habits you want to address each day for 100 days. Check here for this printable.

 

Habits can be changed but need time and persistence - usually 30 days is required.

So for 30 days at a time I plan to address 3 different habits and record them on Ann's sheet to keep me accountable.

 

For the first month, the 3 areas of concern will be:

 

1. Drink water with lemon juice on arising.

2. Move daily for 10-20 minutes.

3. Go gluten-free.

 

Just to make me totally accountable (!), I weighed myself this morning. 197.6  Not as bad as I thought.

  

Friday Weigh-In

                                                               Friday Weigh-In

I stepped on the scale this morning not expecting much. I have tried to be careful, but I had a few bumps along the way.
But I had actually dropped 2.6 pounds.

I know I need to do better with watching what I snack on when I am tired. I also know I need to add the exercise component.


Goals for the coming week:

1. Develop more variety for snacks and lunches.
2. Go through my yoga and exercise DVDs and find one I like. Add 10 - 20 min a morning. (did not do this last week! - need to get started as this will especially help with my flexibility)
3. Keep on with upping  up my water intake. Try some with lemon and cayenne.(from Undiet) (I am up to 1 bottle a day - altho I really need to drink more. Having tried the cayenne either!)
4. Finish Undiet.
5. Read Wheat Belly.

Both of these books are good - just have not been able to read as much of them in any one sitting. I have read a number of other books though!
I have started a binder of info - tips, motivating stories and good exercises. I will keep adding to it.

Wednesday Weighty Wisdom

                               Wednesday Weighty Wisdom

 

 

 

One of my weaknesses is buying (and reading) magazines. My husband has diabetes and I am always on the lookout for information. I just bought the current issue of "Diabetic Living" and was really struck by an article by Toby Smithson. pg. 36/37 "My Diagnosis Became My Life"}

She was able to truly manage her diabetes and is no helping others do the same.

But one paragraph really stood out - it could apply to anyone who is trying to become healthier, trying to lose weight.

 

"The real question about diabetes self-management responsibilities is not "Can you do it?", but rather simply "Will you do it?"

As she says further in the article'

"Managing diabetes well is a huge inconvenience... But what other choice do we have than to meet the challenge head-on? The stakes are literally life and limb."

 

She prioritizes her health and always gives time to what needs to be done to maintain good health. This is something we must all do.  Asking whether we will do it is a great way to start.

 

You can check out her website here.



 

September Challenge

Karissa of "A Fresh Start on a Budget" is hosting an interesting challenge - blogging every day in September, by responding to prompts.

Today's question:  Why did I start blogging?

I answered this question on my main blog "Bunny's Girl", but I wanted to share the why behind my newest blog.

I have always struggled with my weight. Even in my late 20s, when I actually lost weight and felt great about myself, the weight gradually returned.
This summer, I knew I must finally work at getting healthier. I retired from teaching at the end of June and knew it was time. I also knew I needed the accountability of posting what I was doing and how I was doing.

I took a second week off last week and when I checked this morning, I was not surprised to see a bit of a weight gain.
But today, first day of a new school year - a new routine must start for me once again. I was starting to get symptoms back that I experienced before I cut wheat and milk.

So back on track and getting accountable!
I will get back on track and post Wednesdays and Fridays as before.

Friday Weigh-In

                                                           Friday Weigh -In


 
I had a wonderful week away and a few extra days of not blogging, so I am ready to get back on track - both with my blogs and my healthier lifestyle.

When I stepped on the scale this morning I was worried.
Staying in a hotel for a week and eating mostly restaurant food was a challenge - I had a gluten- free breakfast and that was all. But we did a lot of walking every day.

I looked at the scale and I had actually lost 0.2! Yeah.

Goals for the coming week:

1. Check out the recipes from Undiet and Wheat Belly Cookbook for some variety for breakfasts and lunches.
2. Go through my yoga and exercise DVDs and find one I like. Add 10 - 20 min a morning.
3. Keep on with upping  up my water intake. Try some with lemon and cayenne.(from Undiet)
4. Finish Undiet.
5.Read Wheat Belly.


 

Linking with:

Weekly Goals Linky party

Friday Weigh-In/ Finish the Sentence Friday

                             
                                                            Friday Weigh-In


I was leery about weighing myself this morning as it has been an up and down week. My husband had bad news at work so it has been stressful. He has kept his job but almost 100 people are being let go. Downsizing - how I hate that word. What it means really is profit over people. Sorry - my little rant.
I have also been going through all my teaching materials. I am having a large teacher sale tomorrow. It is hard to sift through 36 years of your life's work and see it go. But I want to reclaim my downstairs which has been overrun by teaching stuff. It looks like a scene from hoarders right now! I took a picture but dare not share it! lol
So it has been a stressful week which meant - guacamole and doritos and ice cream bars.

But, I did lose a pound after all. Must have been all the work downstairs - and sweating it off!

Goals for the coming week:

1. Find and make some shake recipes I can enjoy.
2. Eat more vegetables and fruit.
3. Ramp up my water intake. Try some with lemon - great suggestion Erin!
4. Start walking more.
5. Finish "Undiet"

At "Finish the Sentence Friday", this week's sentence is:
 
I have a bad habit of:

eating junk when I am stressed and,

having to have a treat when I drink tea.

While talking with my daughter last night, we actually discussed this bad habit and she literally wagged her finger at me (over the phone no less) about it. It is a habit I actually picked up from my Mom. It is a difficult one to deal with but I am s l o w  l  y   adjusting. I am actually having my tea right now, without toast or a cookie or 3.

Link here for a fun linky party.

Wednesday Weighty Wisdom

                                         
                                                Wednesday Weighty Wisdom


Today on the Marilyn Denis Show, Dr. David A. Macklin was one of the guests on this healthy issues programme.

He stressed that there were 5 different eaters and how and when we eat effected if we overate. He said we had to learn new rules about when we overate. Fascinating stuff.

Types of Eaters:
The Night Eaters (happens after 8 pm)
Dessert Lovers (That's me - a bad habit and proving difficult to shake)
The Big Dinner Lovers
Homecomer Lovers (eat right when you come home)
The Afternoon Snackers

Check here for more information on his theory and other healthy info.

Friday Weigh-In /My bucket List

                                                                Friday Weigh-In

I have made it through my first week and done fairly well.

I have been without gluten (no bread, cookies, snacks!) for a week and I don't have the cravings. My acid reflux has lessened and I have lost weight! Yeah! I have lost 3.6 pounds.

I have had a dull headache most days - which I am putting down to withdrawal, as I have also cut back on tea (which I always had to have with a treat). Today though no headache and I feel better.

There is still a bit of acid reflux, so am wondering if I need to cut milk - my children are lactose intolerant - maybe I may need to try this as well.

I created an art card for ICAD (an index card a day - for June and July) and I refer to it several times a day.

It is so true - I have to stick with this now - to improve my health and hopefully ease the pain in my knees.

For me, recording of my meals and snacks has been a very useful tool. I haven't started any exercise programme, altho we have been swimming 2x a week.

My overall goal is to :  Lose 25 pounds and become fitter.

Goals for week 2:
1.Continue to record my food intake.
2. Drink more water. (I still have a ways to go to 8 glasses a day!)
3. Finish reading "UnDiet" by Meghan Telpner
4. Start reading "Wheat Belly" by William Davis
5. Check out a video on beginner yoga.

See you Wednesday for "Wednesday's Weighty Wisdom" - a look at what I am reading and learning about healthy lifestyles.

I have just discovered a great blog hop and it so fits in with my goal making.

Finish the Sentence Friday

My bucket list includes:

Many things and the list has changed over the years.

Right now, my huge goal is to get healthier and feel better than I have in years.

I also want to be a published author (working on editing a children's book now) and hold my very own art show. I would also like to set up an ETSY shop.

Zentangle star

I would like to travel with my husband and visit special places like B.C and Newfoundland, and a return to Cayman Islands and Scotland.

 BC

I want to see whales in the ocean.

Most of all, though, I want to enjoy my retirement, with family and friends, and contribute in a meaningful way.

Wednesday Weighty Wisdom

       Wednesday  Weighty  Wisdom

 

The past few days I have been reading "Undiet" by Meghan Telpner and have been enjoying her conversational way of writing.

She basically took on curing her stomach problems through research and recognizing what made her feel better. It was a long journey but she came out of it healthy and eager to share her findings.

As she say, we should all be "living wholly and fully with joy and pleasure.

Her first step is to drink water - lots of it.(8 - 10 glasses a day) We need water - for energy, lubing the joints, keeping the blood flowing freely  and boosting our immune system to name 4. If we become dehydrated, it may seem as if we are hungry as our energy level drops. What we need though is to keep hydrated with water, 

She gives ways to enhance the water and recipes for green juices and special drinks.

 

I know I do not drink enough water. I drink a lot of tea and some juice and mild as well. I have been trying to add more water the past few days - I am up to almost 2 glasses a day. I have a ways to go.

I will be continuing with reading "The Undiet " and see where she leads.

I have though, cut out wheat this week and am already finding my stomach problems have eased a bit. I am also not craving "goodies" as much. That was one of my worst habits - tea and a treat after lunch and dinner. I am trying green tea and also having fruit and yogurt as my snack. It is helping.

 

First Check In

This morning, I started my day with weighing and measuring myself. I will be keeping a record of  my progress in the above tab.
I am still below where I was  in February - so I have maintained that weight loss. A good sign. I have even lost a couple of inches since then. Yeah!

For me, the most powerful tool is the recording of my meals and snacks and whatever I do for fitness. I aim to do this. It has been shown that when you record what you eat, where and when you eat and even the feelings you are experiencing really helps.

I know there is no magic pill. It is a step by step change in habits. It is moving more and eating less!

My overall goal is to :  Lose 25 pounds and become fitter.

Goals for week 1:

1. Record my food intake.
2. Drink more water
3. Finish reading "UnDiet" by Meghan Telpner
4. Start reading "Wheat Belly" by William Davis

See you Wednesday for "Wednesday's Weighty Wisdom" - a look at what I am reading and learning about healthy lifestyles.


Linking with:

Check here.

Christmas in July - or in other Words -A Gift to Me

A new start. A new beginning. How many times have I said this and tried it. Too many to count. It has been 45 years since I could say I was reasonably fit and healthy.

But enough already. I am so tired of pain, of being overweight and not feeling healthy. I have just retired and would actually like to enjoy this new chapter in my life a lot healthier than I am now.

So today, July 25th, sometimes called Christmas in July, I want to give myself a gift - of getting out of that long, deep rut I have been in and actually start making a difference in my life.

When I turned 61 in January, I resolved to start making healthy choices. I started a blog to keep track of my weight loss journey and to be accountable. I did lose weight but my journey was short - a month.

So this is my first step climbing out of that unhealthy rut and along a path to health and fitness.

My goal is to post Fridays with what I have done over the past week, the challenges I have faced, lessons learned, changes made.

Tomorrow I will start my statistics and goals for the journey.