Feeling Good Monday-Spring Motivation

      Well, I’ve definitely ebbed and flowed with my 2021 health and wellness plan. Still no working scale, so not sure if I’ve lost, gained, or stayed the same. Nothing dramatic in pictures since February 1 when I posted my starting place. I feel a bit less weighty, if that makes sense. All my clothes fit (the ones I wear) and my favorite jeans after a day or two if wear almost slide off. I think that’s just the fabric response, but good motivation even if not real. I truly have no excuses to not fit in extra walks. The dog needs them, I need them. My daughter has a lot of good equipment that I can  borrow a ther house to add more strength with the extra walking. She and I are thinking of sharing a CSA for produce. She did a misfit produce box, and made good use, but was too big and she gave us lettuce and celery. More fresh foods and produce, plus walking seems like a natural spring fitness boost. My son, when we spoke (See below), was encouraging me to do more planks, for arm, abdominal, and leg strength, but not hard on my joints. He's my "hippy yoga guru" as DD2 when she was little,  used to refer to people that practiced yoga. 

     Now that it’s truly spring, don’t say the “S” word,I’m noticing how listless my skin appears coming out of winter. I won’t even say anything about the neck. I hate the smell of self tanners, most anyway, but have recently learned through YouTube that ones exist that are nice smelling and light, and just give a kiss of sun, rather than the flaky orange look. Research is needed, and happy to take recommendations. It must work well with SPF as I swear by sun protection. Judging from the wrinkles starting, perhaps I should have swore harder. 

     DD2 heads back to school after lunch. I’ll be sad to see her pull out of the driveway but she’ll be home in four weeks. I helped her with heaps of life admin last night and later we had a long call with DS in California. He had spent the day hiking with friends and let us know once home. He was pleased DH and I got first doses. His take was that once the J and J version is readily available, tv and film studios will hold massive vaccination events and get productions that have been delayed rolling fast. I hope so. The little work he has is keeping him mentally ok, but he thrives when busy. All my kids do. 

     I’ll sprinkle recaps of staycation week in the rest of my posts but nothing exciting. That’s fine with me. I had time with my kids, in person and phone, and that recharged. It’s already 70 at 9:59 a.m. and you can’t get better than a cup of coffee, a dog, and April sunshine in the morning.

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.

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.

Life Alterations

There have been many points in my life that altered my course to where I am now. Any variation I might have made could have led to a much different life than I have today, or at least different people. I'm reflecting a lot on this as my count down to turning 50 continues. I am not bothered at all by the age thing, but I don't want to look back at anything I may or may not have done with regrets about my choices.  I am fortunate to say that overall, I don't have any. I had a slightly different educational path than others in my field of work have had, but here I am working alongside them, with a wealth of experience I wouldn't have had in a more traditional path. I started a family young, but what I lacked in experience, I made up for with more energy than when DD#2 came along, but by then I had willing helpers. These were the big life points, and then there were other decisions along the way, conscious or not.

Two times in my life I made the decision, and followed through, on losing weight. Both times I did this, it had a profound impact on how I lived. The first was when I was in high school, eating a very calorie laden diet of peanut butter sandwiches and chips for lunch, and a lot of pizza, tacos, and other junk food on the fly from school activities and part time jobs. At 16, I  had a hip and then ankle injury that caused me to sit out of team sports my last two years of high school. The injuries weren't that bad, but my level of skill didn't develop to be competitive on the team. I still ate like I was working out daily, and soon the pounds stayed on.  Losing weight before my senior year of high school, and then keeping it off going into my young adulthood slender and healthy, kept me from putting on the Freshman 15. I had energy for inter mural sports and aerobics classes and waitressing to pay my tuition and rent. I could do hiking dates with my new marathon running boyfriend, now husband. I carried these good habits into my first years as a wife and mother, until, I took my first job in an administrative office setting, as opposed to in the classroom.  Nine pounds a year over six years jelled onto my frame. With proper diet, and more activity and less watching, I was able to knock about 30 of those pound off. This meant I felt good and could take my kids camping and back packing when there was little money for any other vacations, and could spend late afternoons and evenings comfortably swimming at the pool.I had the energy to raise two kids, work full time, and go back  to school. Still, I went into my last pregnancy 20 pounds heavier than with either of the other kids, and there it, plus another 20, stayed after she was born. A few extra pounds here and there and twelve years later, I was at a weight that had moved beyond overweight into obese. 

I've shed about 12 pound from that highest weight after I was diagnosed with Rheumatoid Arthritis and a degenerative disc in my lower back two years ago.  While I won't be "cured" the physical therapy routine did wonders on helping me strengthen what I can, and the exercise helped lose the first layer of extra padding, and I've mostly kept it off. I am now 45 if not really 55 pounds overweight considering I have a fairly small body frame. Each day I let it continue, I feel my quality of life diminished. I don't want anyone reading this to think I am judging others that are comfortable in their weight and have decided being thinner is just not a priority. For me, those last two significant losses, though neither to this amount, meant I could participate in more, for longer periods of time, than when I was heavier. Granted I am not chasing toddlers and preschoolers any more, and I have no ambition to be a college student again, but I do have great nieces and nephews, and eventually perhaps grand children to play with. I want vacations with walking tours and incredible places to see with steps to climb. 

I have the doctors clearance, as long as my numbers stay well, particularly iron and vitamin D, to start an aggressive diet plan, with continued exercise. She loved my 10,000 step goal and suggested I get some strength training in there as well, and as my knees can bear, a bit more cardio than just walking. I can't stress enough how important it is to talk with a knowledgeable medical expert-knowledgeable about my health history and can make suggestions appropriate for me. I received a referral to a nutritionist, who will help me make a flexible diet plan that will work with my lifestyle, and not have me reliant on too many different meals from my family. I'd love to lose the whole 50 by my birthday, which would be a 2 pound a week weight loss. Unrealistic probably, but with both increased exercise and better diet choices, 1 and 1/2 doesn't seem too far off base, and if not getting me at a normal BMI, within reach. This goal is in the blog, so it is real.  Wish me luck.

More of this...

...less of that.

I like this Body Mass Index  BMI calculator from the National Heart, Lung, and blood Institute. 

10,000 Steps

I had a pedometer at one time though I cannot attest to the accuracy as it was a freebie received with buying a couple boxes of Special K cereal. A whole crew of coworkers wear them as their daily accessory, but I haven't purchased a new one.  I mentioned the walking bug is part of my new office culture, but unfortunately, my job has me quite sedentary much of the day as I am huddled  at my desk doing research, number crunching, and policy  development. This is stimulating mind work, but I'm feeling and seeing the lifestyle change in my butt. We've had another bought of cold and dreary weather, so I've been more inclined to cuddle with my computer at night than an extra block or two on pup's walk.

But no more.  I don't need a Fit Bit to tell me I better increase my walking and exercise, but I might need some clever tricks and inspiration to do so. I stumbled upon this site that helps outline simple starting goals and strategies and move to other goals if inclined.

10,000 Steps is roughly five miles.  I know from my front door, around the large block and back to my front door is one mile, and easily doable time wise both before work and again at the end of the day.  I need better strategies during the day.  I've recently started parking in the far corner of the lot, but since I've been car pooling, I've had door drop off service.  That ends on Friday, so I naturally should be able to get those 500 steps back. Adding steps by using the farthest away bathroom, and using the farthest break room for lunch ads some steps as well and very step matters.  Where do you find extra steps?  Do you think a pedometer would be a good investment, or just another gadget?