Saturday Shape Up-Walking on Sunshine

      It was a plateau week for my weigh in, but frankly, I'm OK with that. I have had little extra exercise, and nights where I crashed early. The tease of spring then day after day of cold and wet, lingering impact of the daylight savings change, and work  urgencies (I refuse to call them crisis's) added up to pure exhaustion. When I came downstairs in the morning, the sun was flooding the dining room and it was marvelous, even though there were frost crystals on the deck. March sure went out like a lion, but maybe this wonderful start of April will not be a fool's day joke and we really will have spring. I got outside yesterday for a real poke around, and in and out of the paths leading into the park! An acquaintance posted on Facebook that their kiddo saw real buds on their trees, and reading her description made me smile. 

Lilac buds 4/1/2022

     So with that little gem of childhood excitement, I thought it might be fun to take a picture of the very tiny buds on the lilac bush  by the pond. Can you see the little brown specs? Look close, because they are there. I would think in eight weeks time we might have full on flowers. This will be my little project for spring, documenting the growth. As it was so nice and sunny yesterday, I grabbed a few other shots of very early spring-really, end of winter. I can't say I'll take new ones each week, but maybe at least once per month to see how the park and pond move into new growth. I guess this will be part of my Saturday Shape Up-the shaping up of our little neighborhood park. 

Entering the park from a  different path
yields a different perspective.

There is a thin sheet of ice holding on
not ready to melt quite yet. The open
water though was like a glass mirror. 

I look forward to when the pond is blocked
from view because the trees and bushes
 are loaded with green. 

Bye Bye Ice rink until next winter!

I'll watch for the milk weeds return. First
the caterpillars, then the butterfly's. 

Waking Myself Up-Dose of Reality

I've got 99 issues and this is just one of them. Is that the song? For years I had a modified revolving door of doctor visits for aches and pains, internal issues from being a gal and throat issues. All discreet from each other for the most part. I've also battled having weight on me that is too much for my relatively smallish bone structure to support. With my vitamin D and iron deficiencies, not too mention my low grade rheumatoid arthritis that flares up from time to time, I get much less exercise than I should. Really, if I just read this paragraph, I might think I'm a real mess. Actually though, when each of these things are managed, I'm a pretty healthy person. My recent pesky problem, one I thought I dealt with last year is esophageal dismotility, or throat closing. They think it is caused by a food allergy, but as it happens erratically with no predictive forewarning, last year I had a dilation or widening of my throat, which I thought was the magic cure. For nearly 11 months, it didn't happen at all until a week before Christmas. Unfortunately, I've had several episodes in the last two weeks, Monday nights was a particular painful and gross one. On May 4th, I get to have the treatment again. 

While I have a light anesthesia, I fared really well after the last one, which was done as a two for at the same time as my colonoscopy. I get to have this in a clinic as opposed to the hospital surgery center though so the deductible out of pocket cost won't be nearly as high.  So yucky, but necessary, and will mean I am in right shape for a summer of delicious barbecues, picnics and nights out on the deck. 

Or, should I be preparing for a summer of feasting? As standard in the doctor, they took my weight (grrr, but still lower than last April), pulse, and blood pressure. I have been known to have very low blood pressure, something I would always smile about, as If I was doing anything health wise to keep it at such a healthy level. I was gobsmacked to hear her say 140 over 90! Never have I heard my top number go above 110, and my lower above 70. She even cautioned me to say that the lower number is most troublesome considering my history. Whoa! Now, they said it very well could be just be the stress of being in a clinic, or the fall out from Monday's throat attack, as my daughter now calls them, but still, I was floored. 

I keep saying I want to lose weight for health reasons, not just my own vanity. I say this as I liberally use the salt shaker or don't begrudge myself an additional slice of pizza rather than more salad. Vanity aside, I really mean it this time. I need to lose weight. I need to eat better. I need to cut out the crap. If even a temporary blip, that 140 over 90 was a wake-up call.

Feeling My Age

These added pounds are making me feel older than I should feel. Granted, the arthritis doesn't help and I'll have the occasional flare up that I've dealt with for quite a while now.. I'm talking though on the relatively good days when bending over to pick something up is straining because of the belly flab. I'm talking about feeling the need to only wear shirts that cover the upper third of my arm, which means in a warm meeting room, I am apt to keep my sweater or suit jacket on if I only wore a simple shell underneath it. I picked up  my hair coloring, and extra multi plug electrical cord, and a few other odds and ends at Walmart yesterday morning. The main aisle to the registers is the women's clothing on one section. There was a display of comfy, but nice looking sleeveless tunics, including a nice shade of blue and one in salmon. These would be the type of shirt perfect for summer with skirts at work, or long shorts and capris pants on vacation, out for the night, or hosting friends. Except, I would feel awkward in them. Yes, I know we are supposed to be body positive and embrace the curves. Still,I've never heard the mantra of embrace the arm jiggle though. 

I was very long overdue for a hair color-sad really that I let my preferred look go for so long. You might remember, I delayed the color and cut in January as I was on a self imposed austerity month. January went and so did February; now  halfway through March before I took care of my hair. Such a little thing, and relatively little expense to feel better about my appearance. I know I could start to embrace the gray, but I am not ready for that-at all. I had let my hair grow too long for my personal comfort. Gone are the days when I would routinely sport long braids and twist them under for work. I just want my hair long enough to be able to completely pull back in a pony tail on really hot days, exercising or working around the house, but no longer want any fuss of daily styling. Long hair and short hair is equally too fussy for me. The long lifeless hair was dragging my whole face down. I had four plus inches cut off and my head feels lighter, plus rounds out my less than professional color job.

No makeup and hair still wet and I feel 10X better than an hour before. 

Having time off work, getting things done around the house, cleaning , sorting, and purging, leaves a lot of time to think. I do need to make sure I am taking care of myself and that includes for appearance sake as well. Of course losing the  weight to get to a healthy place will be good for my heart, but it will also be good for my head. I'm perfectly fine with being 52 years old. While probably a shade past middle age, I think I have decades of wonderful living ahead of me. I just want to feel and look the age I am while living it. I can embrace that. 

Feeling Good Friday-It's Ground Hog Day

Wow, It's now February 2 and while I don't hold out hope for a short winter, let's hope the furry rodent does not see his shadow. I just learned there is Groundhog Day Live Stream from Pennsylvania.

For those of you not on pins and needles waiting for the prediction, let's get on with feeling goof Friday. I don't commit to weight loss in January-too much stress and cliche. February though, with one less month of cold weather to face,  potential dreams for a spring break get away, even if it is only an overnight stay in a hotel with a hot tub and pool on route between college visits, inspires me to look perhaps a bit better as spring approaches.  I was deluding myself a bit on how much of my previous 14 pound weight loss I had gained back. Sadly, nine pounds are back using today as my official weigh in. Still, five pounds lower than a year ago, and 12 pounds less than two years ago. Instead of my check in on anything health related, I' going to target this weigh loss plan and set some reasonable goals. 

• Walk more. I joined Ilona and her on line walking group, at Life After Money and am tracking my progress. I doubt I will hit the 1000 mile mark, but set a goal for 600.
• Add weights to my morning stretching. I dug up a couple two pound hand weights and as I do my morning stretches,  I'll add the weights in my hand. My arms have not only gotten very flabby, they have gotten weaker. I talked with a physical therapist about this and that is the suggestion. She also wants me to get my resistance bans back in action for my legs. 
• Remember my water goal of one bottle on route each way? That has really fallen off in the cold weather. I know my body does feel so much better when I've had ample hydration. 
• Build my meals around plant based foods. It's a new month, new groceries to buy. I need to go back to treating meat and carbs as side dishes.
• Cut the sugar. I think I just need to go cold turkey. I find a little snack just leads me to wanting more. 

There are 16 weeks until  Memorial Day weekend, the unofficial beginning of summer lake season. We have a lot of weekends between now and then for working on home projects,  road trips, and volunteer or family commitments. I need to use those busy weekends to mentally focus on being a healthier me. Losing 24 pounds should be realistic, but if I average just a pound a week, I'll significantly improve my health.

How's My Weight Loss Plan Really Going?

 

 A work colleague shared that she has put on 140 pounds in the last two and 1/2 years after having lost 170 over a two year period before. She was on  Medifast, and slowly but surely once she was off it, the pounds crept back on. I don't want to start a debate about weight loss programs, anyone can do what works for them, but I can't trust that any program that requires you to eat separate meals from your family, rely on packages, and doesn't help adjust an unhealthy life style cannot be successful for the long haul. 

So far, I have not felt like I'm dieting, though I have had the occasional mental struggle over the extra treat.(Someone brought three trays of donuts into our staff meeting Wednesday!) I've been applying a few basic criteria such as reducing sugar, limiting simple carbs, and creating meals around fruit and vegetables. A few side effects I haven't quite gotten over is the bit of stomach distress with the increase in fruits and vegetables, particularly cruciferous vegetables like broccoli. I know the impact now is because of too many years of not including enough fiber in my diet so should dissipate over time.

I've had the occasional treat-skipped the Wednesday donuts, but enjoyed a cookie and coffee at the choir teacher reception on Sunday. No doubt tonight I'll have a glass or two of wine or maybe a beer when we enjoy the first of the summer season bon fire toniht. I'll pass on the S'Mores the kids will be making. I'm curious to see how the 70% discounted Hershey chocolate rabbits will work in S'Mores-a deal I couldn't pass up, so bought three packages for summer and have stored them in the freezer.

Thank you to those that shared their ideas and links on my Rut-terless Meal Planning post.I love reading what works for others, and particularly new ideas on the food front. For you UK readers, tell me about your experience if you have any with the Slimming World recipes. It seems like when I see the prep and final results, the portions and variety are so much greater than when I've tried US program recipes like from Weight Watchers. I'd have to do some conversion, but for a change of pace, would be worth the effort.

Feeling Good Friday-4 Day Weekend Edition

My Friday off and Monday a holiday. I'm breaking the weekend into three segments. Today will be focused on the mundane housework, laundry, meal planning and prep for the weekend, and baking. Early tomorrow through Sunday night DD2 and I are heading to the lake place to continue putting it to rights so the family can enjoy the rest of summer. I'll probably indulge in a glass of wine or two and a cold beer perhaps. DH went up yesterday to take care of a few things and check on some poured cement. He stayed over but has to work today, Saturday, and Monday so no extra time for him, but will come up Saturday night again. Monday, memorial day, I'll spend a bit of time in the morning in memorial. No doubt I'll still have some remaining housework and laundry from the weekend, but I like to take at least half of the Monday holidays for self down time, with no list. 

This week was pretty successful on the weight part, blah, but not terrible on mental well being, and poor on physical exercise. I had a boost this morning through a Caring Bridge update. Here's a few highlights of the week.

1. My friend A posted her own Caring Bridge update. To remind you, my friend A found out she had a cancerous brain tumor after traveling in late March on college tour trips with her daughter. After a successful surgery to remove it, she is now halfway through radiation, finding some improved strength to take short unassisted walks. She is fighting a head ache all the time, but feels her walks outdoors are helping. Her spirit of fight motivates me.  
2. I went ahead and threw my hat into the ring for another position, a sizable promotion, at the organization that a few weeks back hired my friend for the job which we had both applied. I don't feel positive or negative about my chances, but when I got the "rejection" call, this position was specifically mentioned as being posted soon and that she hoped I might consider applying. 
3. On my own job, I was added to a leadership team that if the work is clear and sustaining, will add a lot personal fulfillment to me in my job. Of course, unlike the other, no pay increase, no benefit increase, but with the climate in the office right now, this is a good thing.
4. The weather was Minnesota chaos this week as well, finally getting nominally nicer yesterday. Poor pup hasn't even wanted to be outside unless with DD2, bundled up to try and do her homework on the porch or deck. My walking has suffered. But, a new week and I will be sure to burn a lot of calories working this weekend. I'm hoping to reengage a former walking buddy next week.
5. And finally, on the scales, I was rewarded for my planned eating and avoiding junk with another 2 pound weight loss. Total four weeks loss is 9 pounds, and still on track to my original 20 pound loss goal by July 28th. Dare I push a new goal, 25 pound loss? Best not to get ahead of myself as there is a lot of challenging events ahead to derail me.

 Congrats to my cyber buddies on losing and maintaining their weight loss goals. Let's all remember though, no matter where we are in the process, we are lovely at the size we are now. I keep telling myself that as the move to bare skin clothing is imminent. Enjoy your weekend. 

Me and pup, two summers ago, 4th of July.

 

Feeling Good Friday:Reengaging

I reengaged with my blog and my lovely cyber friends this week. I'm spending an hour or two before I start work reading posts I have missed and getting caught up in the world. Hang in their Mama Fish! I love that you fight for your guppies. Also congrats on holding steady on the weight loss, and congrats to Rachel, Anne, and Anna on achieving your success. I've had up days and down days. I don't know if spreading out the memorial so many weeks after the death of someone is good in the long run, but it feels really difficult right now to have not said my good byes, yet my friend is not here. Still, my Friday posts are for looking back at my week of health, physically, emotionally, and mentally and noting my success and challenges. All things considered, it hasn't been bad.

1. I posted my 1.8 pound weight loss from last week on my Tuesday post. I am please to have stepped on the scale this morning and I've dropped another 2.2 pounds bringing my three week weight loss to 7 pounds. Not Biggest Loser type numbers where they shed that in a week, but slow and steady. While week one might have been over a pound of water weight, it seems my 1.5 pound a week target might inch closer to 2 pounds.  I don't want to get ahead of myself but if I keep this pace, I may lose an additional 20 pounds by my nieces wedding in 10 weeks. 

2. Enjoyed a few decadent meals and treats, but in moderation. DH and I went to our favorite wine bar for dinner last Friday night. I just didn't want to eat a salad, but opted for a leaner turkey burger, which is phenomenal as they top with a lingonberry jam, sunflower sprouts, and a white wine aioli. I even ate the bun, however, left most of the french fries untouched. I nibbled at the desert bar crawl at work-some really delicious items, ate pizza one night and penne alfredo another. I had chicken and mashed potatoes! I still need to do a better job of building my meals around vegetables, but happy that I could eat like a regular person and still lose a bit of weight. 

3. DD2 had her first practice for show choir tryouts for next season and had the dance number on her iPad. Being silly, I told her I could definitely nail the tryouts and proceeded to try the dance. In teenager style, she was both embarrassed and pleased and snap chatted to her friends, "So this just happened. My mom  just danced our try out." Her friend posted back, "Your mom is awesome." Melted my heart. Plus, the dancing was pretty fun, if pathetic, and I need to get some old fashion jazzercise into my exercise routine. I still need an exercise routine. Where is Richard Simmons?


4. I sat and meditated, a lot. I normally spend a few minutes each morning just lying awake before getting up, my quiet mind time. This week, I intentionally found additional moments to do so. Did I mention we have a zen room at work? After a particularly intense meeting, I went to the low light, soft room (unlike the starch office cubicles everywhere else) and sat listening to the rain before heading back to my desk. 

5. A wedding guest/informal photographer at DD1's friends wedding posted a picture of DH and I from the wedding. At first I wasn't going to accept it being posted on my wall. I felt I looked worn, tired, fat. Then, I got over myself. I look how I look, and it is rare that I have a picture of DH and myself alone. Self acceptance has to start, right?

These are general and need more specificity, but my goals for wellness for the following week include:

• More vegetable based meals
• Increase walking-the rainy weather put dampers on this
• Develop an exercise routine-core and strength focus to go with walking
• Continue to take a work day meditation break, even if just a few minutes 
• Take some pictures this week, capture the lilacs before they are gone

If you are focusing on your own health and well being, tell me about it. If you post, please feel free to leave a link to your latest update. Enjoy your weekend.

Feeling Good Friday Week 1 Three Pounds!

While I don't want to reach my first 20 pound goal and stop, the first week of my 13 week target until my nieces wedding is a wrap. I was hopeful week one of my refocused healthy living strategies would see good payoffs. I was rewarded with a three pound weight loss. This is typical of me historically whenever I've started  traditional diets. I'll have a few weeks of good steady weigh loss, then plateau, then get set backs, then frustration, and I get back to 0. I don't feel though like I've dieted this week, but made better eating decisions. Despite the stupid snow and cold weather at the beginning of the week, I got outside a bit more. I'm grateful for all the support and comments from you all, particularly the other bloggers that have joined in on weekly health and weight check-ins, sharing their ups and downs. I have not been brave enough to post my actual weight, but I will post "before" pictures, and you can see why I need to focus on my health. The full view was from our trip last August (oh the cankles), and the close up is from late September (oh the chins and bust area). 

I didn't have any real health slips this week, so here is my summary of my feeling good efforts and challenges. 

1. Greatly increased my water consumption. I kept a pitcher filled on the weekend with ice and lemon. At the office I drank two fills of my 16 ounce water bottle. 

2. Stopping for gas on Tuesday, I realized I was hungry and didn't have anything in my desk. I bought coffee, and was going to give in and grab a muffin. Muffins from bakeries and C stores, calorie and fat wise, are worse than  deep fried donuts. Instead, I grabbed a couple Special K protein bars, eating one, and tossing the other in my purse for a future time. I saved at least 200 calories, and didn't have a late morning carb crash. 

3. I've focused on healthy, but filling meals. My breakfasts have been whole grain or protein based in general, and not a reliance on simple carbs and sugars. I still don't eat for a couple hours after being up other than coffee, but have avoided mindless desk snacking. Both my lunches and dinners have focused first on fruit and veg and protein. I'm worried I might not be getting enough calcium, so added cottage cheese and yogurts into my lunches. I've had things like white rice for curry, a roll for my fish last night, and pizza crust on pizza, but have reduced my white grain consumption to less than half of previous menus. 

4. I mentioned both of these in an earlier comments but I splurged on two items that were needed,but will also aid in overall weight loss. First, I spent more than I ever have on a good quality swim suit, one meant for actual swimming for when we join the Y for the summer (fingers crossed they have the summer membership deal again). I also bought, on 70% clearance, but still pricey, a Columbia puffy coat with a hood. I desperately did need a casual, cold weather coat, and this one will help me extend my outdoor walking, even when I want to make weather an excuse. 

5. DD2 was home last night as her wedding duties and festivities start today. We took a very long walk together instead of a going out for coffee or a retail therapy tour of Target. She has been stressed, carrying a lot of the emotional baggage for her friend. There's a lot to the back story, but let's just say weddings bring out the worst behaviors in some people.

I'm trying to keep politics out of this blog, but let's face it, the health insurance system is going to penalize the unhealthy and the old. I can't do anything about getting older. I already have a boatload of pre-existing conditions that will make it difficult to find affordable private insurance premiums if I retire early and no longer have my employer benefits. The best I can hope for is that I keep my mind and body as healthy as possible so that I am not  burning through my deductible and co-payments every year. Week one toward this rest of life goal is in the books.

Weight Loss Companionship

While I've kept the 7 pounds that became my real total weight loss in 2016, nothing has budged since.  I don't understand it when my diet has consisted of over eating leftover shower foods, birthday party cake, and clearanced priced Russel Stover caramel eggs. I wish I was joking. Avoid the candy aisle after holidays.Trust me on this.Two bloggers I read, Rachel at Living Better One Day at a Time and TraceeBee at Just Keep Swimming Mama Fish! know the same struggle, and have been writing, and boldly posting their progress and laments. Brave women, but I'm not there in terms of declaring publicly my actual weight. I just can't type those three numbers with a decimal point and another number. But on this last Friday of April, in a weekend that other than my nephews birthday dinner tonight, I have nothing on the calendar, and a full three months before my nieces wedding, and family pictures, I'm waging war on my scale. I am dubbing Rachel and TraceeBee my cyber Weight Loss Companions.

The snow flakes, that got quite blustery for a few moments on my commute in, really jaded me last night. I ate a full dinner, then snacked later at the computer, staying up too late watching crap on television. Since DH was off, he took pup for his walk, and I didn't even get that brief amount of exercise in. Today, I woke up feeling stiff, gurgly, and with a junk food hang over, almost, not quite, as bad as an alcohol one. No more as my body does not recover from either type of over indulgence anymore.

My weight loss target for 13 weeks from today, the morning we will leave for the wedding weekend is to have lost 20 pounds and one and 1/2 dress sizes.  I add the 1/2 because I'm currently squeezing into a size that is not comfortable in some styles, so the 1/2 is to first have my clothes fit well again, and second to decrease by a size. I will full on admit this timeline is vanity. Twenty pounds on my smallish frame will greatly improve how I feel I look in pictures. It also is a significant amount off my joints, which then in turn will help promote me walking an extra 1/2 mile or more each night. This comes down to a measly 1 1/2 pound weight loss a week, decreasing/burning 5,250 calories more than my body needs to maintain my current weight. Yikes, that is 750 per day. I'll add I've been cleared for this weight loss rate with my doctor.

On my new Feeling Good Friday posts (trying to frame in the positive), I will be brave like my cyber companions and record the highs, the lows, the success, and challenges of this latest attempt to bring myself to a place of health. I'll boldly admit to eating two Russel Stover caramel Easter eggs within two hours of eating a burger and French fry supper, and my shameless binge watching the last season posted on Netflix of Death in Paradise instead of walking pup or doing strength exercises. Hopefully though, I'll be able to record miles walked, rounds of cardio and strength circuits, and efforts in the pool. With DD2 not playing soccer, we have a huge windfall. I'm hoping the YMCA runs their summer special where for under $300, our whole family can have a summer pass. This will give DD2 something to replace soccer to keep fit, and give me access to an early morning pool and group classes. 

Feeling Good Friday Log, April 28, 2017

Challenges
Ate too much discount candy
Lack of exercise

Successes
Packed healthy lunch with minimum of two fruit veg all week
Committed to a healthy spring and summer
Set Weight loss goal that is realistic (?)

Could a Digital Weight Loss Program be for Me?

We have a new benefit at work to support those of us that struggle with weight, exercise, and proper diet. It used to be called Prevent, but now the new company, Omada Health, has us all digital. I took the on-line screening to see if I qualify. Little doubt that my robust features would help me get into the program, but I was surprised at what I would receive once I did. Last Thursday a package came in the mail, quite a heavy package at that. In it was a digital scale. This is not any scale, but a smart scale. Once I weigh in, it  transfers my weight to my on-line account for tracking any changes. The package also had a tape measure to take measures of wait, hips, and torso, and other body parts should I choose to do so.  I did not at this stage take more than minimum, but into my online record went those as well. There is a food tracking log to keep as part of week ones lesson.

Checking e-mails Sunday night and I had several in my in box from my new Omada coach. Each Sunday night she will send me, and my cohort, a new lesson. There is online chats, and motivational tools to help stay on track. The program runs for 16 weeks, with a different focus every four weeks/month.

Month one: Eat Better
Month Two: Move more
Month Three: Prepare for Challenges
Month Four: Reinforce Habits

They boast that 80% of all who start and stay with it will see success.  Success is defined as a weight loss of 7.5% of total wight by the end of the 16 weeks. I would like to be more successful than that but seeings how I have lost a grand total of seven pounds since New Years, I'll take 7.5% in 16 weeks.  It will be hard. Let's take a look at my obstacles. 

Month one: Eat Better month started on October 23rd, one week before Halloween. The week of the chili cook off at work. Challenge accepted. 

Month Two: Move more starting November 21st, Thanksgiving week. This is a week that could see snow falls and frigid temperatures, but I will be trying to stay motivated to get up and exercise when I just want to stay in a nice warm bed.

Month Three: Prepare for Challenges, like the entire month of December! 

Month Four: Reinforce Habits, which should be appropriate with the new year. 

The scale thing creeps me out, a bit Big Brotherish for me. However, no lying or smiding the facts. Plus, no having to actually be weighed in front of real people.  I have fluctuated by over two pounds between Thursday when it came and this morning.  I guess that is probably normal. Has anyone else tried a digital weight management plan? Was it part of your health care coverage as this is for me, or did you spend out of pocket funds. Was it successful? Wish me luck and I'll be checking in with updates. 


Other health related updates, the tests from my rounds a few weeks back for the most part turned up nothing new. I will be checked again in about four weeks for iron and vitamin D once the heavy doses prescribed have had a chance to build up. I have a couple neurological follow-ups, but the doctor feels it is highly unlikely that I'm experiencing any more than an RA flare up. Combined with the vitamin and mineral deficiency, my symptoms were mimicking other autoimmune diseases. Wendy, you were right. Doctors may always find something more to look for, but I am still grateful all is for the most part, just routine.