It starts...

Ok, ladies! Let's keep things fresh around here. Where are all the posts? I need encouragement and motivation. Started week three with eating clean and I have to say, THIS IS HARD!!! Between a weekend with family (which always involves food in mass quantities), a baby reveal party with blue and pink desserts, making dessert for said party, "the week of the month" that always brings chocolate cravings, Isaac's birthday this weekend, Sam's birthday and father's day next weekend, how am I supposed to say no to all the treats and sweets? What do you do? How do you control your sweet tooth for special occasions and parties? I NEED HELP to stay on track with this weight loss thing. Down six pounds and holding isn't what I had in mind. Let's get on the band wagon ladies!

Anxiety...

Today has been magazine reading day.  I finished the most recent edition of National Geographic, lots of good pictures as well as articles about coal/pollution, keeping wild animals as pets and did you know that there are four different breakdowns of the word Meteor? amazing stuff.

So after lunch I moved on the the Journal of Christian Nursing. The lead article is called Anxiety: etiology, treatment, and Christian perspectives (by Debra Walker and Jane Leach from the Journal of Christian nursing April- June 2014) [Etiology is the study of causation, or origination. The word is derived from the Greek αἰτιολογία, aitiologia, "giving a reason for"]
 http://journals.lww.com/journalofchristiannursing/Fulltext/2014/06000/Anxiety__Etiology,_Treatment,_and_Christian.9.aspx .  

Most of it I understand.  Some of it was kind of silly.  Listen to this: "Prevention of stress is indicated to decrease the potential consequences of stress on physical and mental health." What genius thought that line up?  It just sounded so funny...decrease stress to become healthier. waah-ha-ha - no duh! The article goes on to list medications used to treat anxiety disorders, I'm proud to say that one of the medications I take is listed there...

Here are a few of the more interesting excerpts from the article.
And the question is...what does this say about daily prayer & daily scripture reading??

ANXIETY EPIDEMIC

Anxiety reached epidemic proportions in the 1990s and has worsened in the wake of economic instability and terrorism. In 2005, over 18% of people in the United States experienced symptoms of anxiety although only about one-third sought treatment. In 2010, anxiety disorders were one of the major contributors to disability. The National Institute of Mental Health (NIMH) reports anxiety disorders continue to affect 40 million adults (18%) in a given year. Over their lifetime, women are 60% more likely to experience anxiety than men (NIMH, 2013). Anxiety disorders are the most common mental illness in the United States. ...

The long-term effects of undiagnosed and undertreated anxiety disorders result in psychosocial and occupational dysfunctions, drug and alcohol abuse, overeating, and increased risk of suicide. Generalized anxiety disorder (GAD) affects 6.8 million adults or 3.1% of the U.S. population (ADAA, 2013a) and the annual cost of disability attributed to GAD is estimated at well over $42 billion. ...

Stress significantly elevates blood pressure and heart rate, causes bronchodilation [expansion of the bronchial air passages], increases blood sugar levels, and diminishes the inflammatory and immune responses in the body. These changes can have a profound impact on a patient who has preexisting conditions, such as heart problems, respiratory diseases, or diabetes.  ...

Prolonged stress results in large amounts of glucocorticoids [a class of steroid hormones] being released; effects of cortisol, aldosterone, and ADH cause retained sodium and water, increased blood pressure, and increased blood volume. The physiologic effects of stress may result in “hypertension, heart failure, insomnia, tension headaches, peptic ulcer disease, fatigue and increased risk for infection and diabetes”.  ...

Cognitive behavior therapy (CBT) has been shown to be as effective as medication and is the most commonly used therapy in treating anxiety.  CBT involves multiple sessions with mental healthcare professionals trained in CBT techniques. Therapy addresses the response patients have to the irrational thoughts of anxiety and panic with a focus on replacement of negative cognition with positive thoughts. Treatment is based on the theory that the patient develops a negative feedback loop by reacting and thinking negatively during a panic attack. Negative behavior includes avoidance of anxiety producing situations thus reinforcing anxiety and panic. In CBT, patients are taught to recognize unwarranted worry and actions and replace such thinking and actions with more realistic problem-solving thoughts and strategies.  ...

Faith-based or religious CBT uses faith-based concepts to replace negative ideas. Christian CBT “employs the use of biblical Scripture or faith-based concepts that recognize God as Creator and One who is interested in the well-being of humankind”. This type of CBT uses God's Word as found in the Bible to replace negative thinking. Duke University Center for Spirituality, Theology, and Health is researching the role of religious CBT in managing depression and stress in chronic illness with promising results.  ...

Biblical Framework Counseling (BFC) is “based on the belief that the Bible is adequate to treat the root causes of mental disorders that are not otherwise physiologically caused”.  BFC is treatment based on spiritual means with Scripture as the guide for therapy and as a model for living. The Bible admonishes us to think about God and his Son, Jesus; to dwell on whatever is worthy of awe and adoration, and to strive to keep our thoughts in harmony with God's promises and standards (Romans 12:2; Philippians 4:8-9). As a person recognizes and trusts God's power and authority, a sense of peace is possible (John 14:27). In 2 Timothy 1:7 we are reminded that “For God hath not given us the spirit of fear, but of power, and of love and of a sound mind” (KJV)."   

Benefits of Art

This really doesn't have any thing to do with food, but perhaps with just promoting good health.
I was reading an article in the Northwest District (LCMS) newsletter earlier today. It was about kids having art parties for their birthday instead of going to Chuck E. Cheese, etc.  It sounded like a good idea to me and so I thought of all of you birthday party mommy's out there. What a fun idea to have art supplies/mediums available to the party guests during the party as part of the activities.

Here is a bit of the article:

     Pablo Picasso is reputed to have said, “All children are artists. The problem is how to remain one after growing up.”  Our Spokane newspaper, the Spokesman-Review, ran an article in June 2009 titled “More Parents Including Art in Birthday Events.” The article highlighted kids like Genevieve of Logan Elementary who chose an “art party” for her birthday over the madness of Chuck E. Cheese and other party places that market themselves to the birthday scene.      An art educator who owned the small studio which hosted Genevieve’s party commented in the article, “At a time when many schools are losing their art elective ... art parties can be fun for the whole family as well as for groups ... it is a community-building process. You have time to actually talk while making something.”      Partnering with local artists who love Jesus and love art, we rolled out spring and summer classes which included recycled metal arts, fired clay whistles, the study of Cubism through oil pastels and impressionism through water colors, and even guitar and voice lessons as participants learned to used their voice to rejoice. Each lesson includes an intentional faith lesson connecting the medium being explored to the message of salvation in Christ.

Well, you get the idea that some one thought of this and ran with the idea taking the concept into local Churches or whatever.

Some thoughts came to mind as I read the entire article:

• it's great to share art and its concepts with others
• art or the creative side of you is important to your overall health.
• why are schools cutting these programs when they are so important as an outlet to kids (along with PE programs and music programs) 
• how could my kids (grand-kids that is) use art to be of benefit to them
• how would I introduce it to them. (I'm trying with Kyle and Katelyn by using weaving looms and beading activities when they come, but maybe it could be more)
• what kinds of art would they be interested in. Painting? pottery? chalk? instruments (which I've sent all to Cindy) music appreciation? photography? cross stitch?
• it has to be interesting, fun, enjoyable, and something we can do together.
• what constitutes "art" or an art form?
• what do I really know about the world of art?
• who could I contact to help me with these activities...(um...gee, Brad & Jennifer???) DUH!
• I think it would be great fun to host an art party for kids...a primary class perhaps?? or the YSA?
• I don't think I'd start off with a message of salvation in Christ with this.
• Have you ever thought of including art in your kid's birthday parties or for an after school/saturday get together...a cub scout activity, a primary/sunday school get together or an RS mini class???

Some thoughts to ponder...

 

Bah Humbug

Hello everyone. I just hit some button and everything I'd previously typed vanished. This new windows 8 thing has me pulling my hair out sometimes.
Well, moving on, I've sent more people in and out of time out today than should be allowed. I think they're getting anxious, it's still chilly outside but the sun is shining, we're all desperately ready for winter to be over. We're supposed to have some more snow the end of this week I think.
Really quick because people are hanging on me again, I've lost a pound. Hurray! Now I'm back down to the illusive 10 pound mark from where I originally started. My new dance DVD is kicking my rear end. There are still two of them I can't even do. And I won't even get started on the 5 day get fit DVD. There is no way anyone will be able to do that ever. However, at the gym, I jog along on the treadmill and am perfectly happy.
Goals: water(still haven't mastered my last goal), 8 pound weights, hmm... can't think of anymore right now. I'm sure they're there.
Ok, I know it's early but I'd better start getting lunch ready, these people take forever to eat a half of a sandwich and if we want to be to school in two hours they'd better start now. :)
Go team!

Attitude of Gratitude

While eating a delicious bowl of granola with blueberries this morning, I chanced to read from the Church News an article on the back page entitled "Touching heaven" (the viewpoint article on the back). I found it quite interesting and wanted to share a bit of it with you in relation to our health.

In 2003 two psychologists from major university's published a research paper on gratitude and its impact on well being. Three studies were made with varying controls and instructions. "The results from all three studies demonstrated that the gratitude-outlook groups exhibited heightened well being.  The research went on to express some specific effects that were manifest within the groups who cultivated a thankful outlook on life."

Grateful participants:

• Experienced heightened levels of joy and happiness
• Were optimistic about the future
• Felt better about their lives as a whole
• Exercised more regularly
• Were more likely to help others
• Had more energy, enthusiasm, and focus
• Made greater progress toward achieving important personal goals
• Slept better and awoke feeling refreshed
• Felt stronger during trying times
• Enjoyed closer relationships
• Dealt with stress better
• Got sick less often

"With such positive effects on the mind and body, it isn't surprising that the scriptures are filled with multiple references encouraging the children of God to cultivate an attitude of gratitude."

Several scripture references and quotes were then given in the article.

"To possess a deep sense of gratitude requires work.  The power it unlocks in a person's life is tremendous.  A whole range of temporal and spiritual blessings are accessed through sincere appreciation.  Gratitude invigorates the soul.  It overcomes fear, envy and comparison.  It fills the heart with joy for the success of others.  It frees the heart with joy for the success of others.  It frees the heart to love others and be concerned with more than self.  The deeper our appreciation, the clearer we see with the eyes of the Savior and the more our life connects with our Heavenly Father.

"President Monson said, "My brothers and sisters, to express gratitude is gracious and honorable, to enact gratitude is generous and noble, but to live with gratitude ever in our hearts is to touch heaven."

Church News--Week of February 2, 2014

It's raining

Happy Monday everyone! Livi is helping me type so you may see other words in the sentence that don't belong. I have pretty much the same goals as last week.
Water. 2 of the things. I haven't quite made it to a full two of them.
This week I'm going to lose one pound!
Stretch better. Abs 4 days. Keeps arm weights at 5 for the week. Next week up to 8.
Switch my cookie snacks to carrots. :)
New goal. Do my visiting teaching. I struggle with that one. It's too hard to get other people's schedules to match up with mine.
Okay. Obviously me being on the computer is upsetting the small people. They're whining for food.
Go team!

Workout DVD's

Hello! As per requested, I'm putting on here the names of some of the workout DVD's that I like. I like the 10 Minute Solution series. The instructors that I'm familiar with and like are Cindy Whitmarsh (she's my favorite), Jennifer Gilardi (spelling?), Keli Roberts and Suzanne Bowen. I have Target Toning, Kickbox Bootcamp, Blast off the Belly Fat, and I just bought myself two more, Dance off fat, and 5 day fit mix. They both looked interesting to me. The one I sent to Mom I haven't done and I'm not familiar with the instructor so let me know how it goes.
In answer to the weights question. I usually do 3 sets of 10 reps. Sometimes 4 sets of 10. Or 2 sets of 15. It depends on what body part and how much weight. So for arms for example, I lift my arms straight up in front of me ten times, then straight out sideways ten times, then bicep curl ten times, then triceps ten times then put my arms in a square(like you're raising your arm to the square :) on both sides) move in front of me then back ten times. That's one set. If you get to rep number 7 and it's fairly difficult then you're doing the right amount of weight. If you get to number 3 and it's fairly difficult, it's to heavy and you'll hurt yourself, do a smaller amount. If you've gone through one set and it's been a piece of cake, you should probably bump up the weight. And stretch. Oh, and along with weights make sure you're eating enough protein to help your muscles not be so sore, on weight days I have a protein shake along with breakfast.
Good luck team!

Doable!

Dr. Oz has issued a 10 lb weight loss challenge that is straightforward and doable.  The payout for the effort put into these steps will be huge, not just for the waist line, but for overall health and longevity.  As always, Dr. Oz channels his medical expertise into an understandable, life enhancing plan we could all stand to incorporate into our daily routines.

THE RULES (or suggestions, if you don’t like to be told what to do):

• Bye bye to soda – We are talking the high fructose corn syrup kind here, attributed to tooth decay, diabetes and more.
• No food after 3 hours til bed time – Got it?
• 10 minutes of motion a day – This seems low to me, but that is what he says.  Walking, throwing a frisbee, playing with kiddos…
• Portion control – No forbidden foods?  I like that.  His rule of thumb is no snacks larger than your fist… sorry Big Mac.
• Get on that scale everyday – accountability is key; track weight = lose weight (ok, not if it is the only thing you do, but it helps)
• Take Vitamin B complex everyday – B vitamins are essential in metabolizing food, and in energy production to help you keep going.
• Take daily vitamins – This should include Calcium (600 mg, plus 600 mg from food) and Magnesium (400 mg) for bone strength,  Vitamin D3 (1,000 IU taken with DHA) for memory and heart health, DHA (900 mg) for memory, vision, heart and prevention of strokes, Probiotics spore form for decreased inflammation and enhanced immunity and a Multivitamin to cover what your diet misses.
• Healthy recipe planning – Dr. Oz provides a host of healthy recipes to keep your calories low, many with a budget in mind.
• Know serving sizes and how many you can have of each family – There has got to be an app for this, right?  This plan allows 10 servings a day as follows;  Protein and fats 4 servings daily, Complex carbs 3 servings, Fruits 3 servings and Veggies unlimited.  The unlimited veggies help keep you from being hungry (in theory).  The important thing to keep in mind here is how much of whatever you are eating = a serving size.  Did you know that the 1 serving of cheese is the size of 2 dice?  Yikes.  I am at least a 5 dice kind of gal.  Get informed.  There are ample resources available to help you get on the level with serving sizes.
• Don’t get too hungry – If you do, you are more likely to binge.  Make sure your meals have plenty of protein and fiber (complex carbohydrates), so you stay full longer.  Healthy snacks between meals are great too.

Remember holiday and party pitfalls, and take steps to guard against falling off the wagon:  Don’t go to parties or shopping hungry, have accountability partners in your life, no snacks/desserts larger than your fist, etc.  if the food at an event is going to be too tempting, you can opt out of going . Do what you have to do.  Commit.

What has worked for you?  What has not?

Finally made it on Monday

Hello! I finally am posting on Monday, which is my goal. Hurray!!
I'll keep this quick because the laundry is already starting, people need to get dressed, breakfast needs to be cleaned up, etc.
I made it to the gym this morning. Gave it a good effort. I'll be nice to myself again this week. Last week I slept away most of it. I figure I was recovering from an unusually long menstrual cycle. And I'm sure I wasn't eating enough too, because I was sleeping when I should have been eating. By Friday after I'd had several days of two or three naps I was in tears thinking I was dying. Pace said I wasn't and helped me check for lumps in my neck. Long story short I feel much better now. :)
My goals: Water! Two of the water things a day. I haven't quite mastered it yet. Gym, everyday, rotate elliptical/treadmill/cycle, upper body/lower body weights, back to five pounds, eights in two weeks. Abs daily and stretch better. Maybe if I have a really energetic morning use the rowing machine. (I always space out on the rowing machine and think of Dad and all the times he made us row him to the middle of the lake and he would take a nap.Then magically he'd wake up halfway and say "now row me back".)  Protein shake everyday, portion control, more eggs in my diet, healthy snacks if I need a snack. Like grapefruit. YUM!
Scripture reading/prayer daily. The girls are so good to remember at bedtime and mealtimes. We need to work on reading more. I also would like to not be getting my lesson ready at midnight Saturday night for Sunday. So lets go with Thursday or Friday to have my lesson ready.
Today I am also going to make all of my appointments for the beginning of the year. Check on the girls vaccines-make sure they are all good. Make myself an eye appointment, women's appointment, blood draw appointment and full body scan with a new endocrinologist. awesome (that was sarcastic)
Ok. I think I should get going, lots to do, so little time. Go team!

Scriptures

This post is in response to Jan's most recent post and mom's comment. I had too much to say so I decided to post it instead of comment it. Did that make sense? Anyway...Yes, mom! Water, water, water! I've been doing well today and the day is more than half over!
In regard to patience, here is my story: My main new years resolution is to focus on the scriptures more. I have made a simple schedule of what I want to study each day and follow it most of the time. Between BOM, general conference addresses, Sunday school lessons, and RS lessons there are a lot of options and I want to get to all of them. So, how do I find time to read, you ask? Sam and I still take turns putting the kids to bed at night but our kids go to bed really easily so it doesn't take too much time. I have resigned myself to the fact that I am not and probably will never be a morning person. Nap time most days does not include all children at the same time. Therefore, my time to read the scriptures falls just after the kids go down to bed. Yes, this takes away a few minutes of Sam and I time but... Since January 1st I have missed my scripture reading only a few times and (this is the point of my post) I can tell the next day that my mood is different. The day after I read my scriptures (or talk, or lesson) I accomplish more, I am happier, and I think of others before myself. Most importantly I have found that I have more patience. And if I can tell, I hope my kids can too. Looking back at a situation where I would normally yell and loose control but don't has helped me realize how important my scripture time is because praying and reading those words from the Lord consistently is the reason I can keep it together.
So, my advice/encouragement/invitation to you is to find or make that time to read the scriptures EVERY DAY! Remember that the words of our living prophet and apostles are scripture too so don't forget the Ensign. It's easy to pick up and read a short article (even when sitting on the potty). I've never had an experience like this hit me so hard with so much clarity and I know you will feel a difference too. I love you all!

Hello? Anyone there?

It's been a crazy week here at work!  This is the first I've had to get on the blog.

How is everyone doing?  It's hard already to keep up with the new year resolutions and the new plan.  I've been very, very naughty this week with ice cream and potato chips!  And I'm feeling it!  I think I've been on the tread mill twice, I think...if I can't even remember that's not good either.

The cold and flu season is here right now!  Everyone in your family should be drinking lots of water,   Clear liquids, like chicken broth (or beef broth, tea, etc) just try and stay hydrated.  (soda just makes you thirstier) Stock up on tissues, or TP for the dripping nose, and cold medicine for adults and kids so you're ready when it hits.  Because you don't want to have fevers, etc and have to go out with or without kids to get your supplies.  Hand sanitizer is also a good thing to have out and about for after a coughing fit or sneezing attack!  Be sure you have disinfecting wipes or lysol  spray for the surfaces and door knobs. Put the school phone numbers, doctor numbers, emergency medical numbers, etc by the phone so if you have a critical something you have the information with out having to run all over the place trying to find the urgent care number because your kid has a fever of 105.

With kids in school sometimes it is hard to make a decision to keep them home or have them go.  You, as the mom are the best judge of that.  If your child is too ill to go you can make arrangements for him/her to have school work at home by talking to the teacher and letting the school know that you are concerned about your child and if they know that they are usually more tolerant of absences. Some questions you may ask yourself in assessing the illness are: Would I want my well child sitting in class with one as sick a mine is right now?  Schools usually take kids who are sick but have no fever or communicable illness.  After your child has been out for so many days the school may require a doctors note for re-entry to their classroom (depending on the illness).  Teaching you children good "illness skills" such as the covering of the mouth and nose when coughing, sneezing, etc is also a very good idea.  Teach them also how to use hand sanitizer and how to wash their hands properly with running water and soap.  You may want to give them a small bottle of hand sanitizer for them to keep in their pocket or desk while at school.

It's tempting to leave the snuggly soft sheets on the bed when someone is ill.  However, the bed linens including sheets, pillow cases, blankets, pj's, should be washed regularly to keep the germs to a minimum in the bedroom.  Don't leave them lay at the washing machine, treat them as the germy and infected items they are!  Try to not kiss on the lips with any family member who is ill or if you are ill.  Germs are spread the quickist that way.  Kiss on the hand, it's kind of fun as something different.

ok, well, I've gone on and on...time to get back to it here...
I love you.
mom

whoops! I missed blogging on Monday.

Apparently Monday, and the rest of the week has gotten away from me. That's all right, because I know I'm doing the best I can this week.
Here's my report. I'm doing good with the water, I can do better though. I'll work on that the rest of the week. I'm doing good with my vitamins, I did forget yesterday. But I remembered the other days. It's difficult to remember because I can't just take them first thing in the morning with my Thyroid med. I have to wait "at least 4 hours after taking thyroid medication before taking vitamins or supplements...." Annoying I know. But there's a reason it's on the bottle I guess. I've either gone to the gym or worked out at home everyday this week, just following what my body says I can handle. I've been SUPER tired, fatigued. Could be that time of the month looming and coming off the Christmas candy high and switching my diet to a better one combined with the girls being off and on sick for one, the off and on sick for the other. Can't they just both be sick at the same time and be done? No?
However I slept in today until 7 am!! Then worked out at home. Yay!  I've found my "mini migraine" triggers. Screen time and definitely tiny high pitched screaming. Not necessarily from my girls, from the other kids I sometimes watch. So I'm adding a new goal for this week. Patience... I need to keep my cool better. :) I need to put the baby in the pack and play and remove myself first of all, and then once she calms down then pick her up. My girls will have to start sitting on their beds for their time outs sometimes so that their crying isn't creating the headache. It will be good for all of us to have breaks from each other.
So my other goals I will keep the same. Gym, sensible diet, water, vitamins and patience. In two weeks I'll get back into more specifics again.
Okay, I have to get Elora lunch and ready for school. Go team! Good job Mom!

Good Dr. Report

I've just come from Dr. Karen. For once it was an almost positive experience.  I weigh 217.9 lbs.  Higher than I thought, but their scale is always higher than mine at home. hmmm... Insulin is doing well.  We'll look at the $5000 pump after the deductible is met sometime this summer...ah-right.  Blood pressure still high so uped the dosage of the other blood pressure pill I take.  Feeling better and not quite so tired.  I love you all. Mom

Triglycerides...Paleo diet...misc

Interesting little article with some helpful information.  From WebMD.com

http://www.webmd.com/cholesterol-management/high-triglycerides-diagnosis-12/habits


Josh is starting the "Caveman Diet" or Paleo diet this week...here is a link from WebMD regarding it.
http://www.webmd.com/diet/paleo-diet

It sounds like it will work for some and not others, just like all fad diets.  If your metabolism likes it great...but if not...  I think it has some good jumping off points and helpful advice on preparing your own food and watching the salt intake, etc.

Aunt Caren was telling us last night about what grpa W's doctor wants him to be doing as far as his eating.  NO eating out...which puts a real cramp in their lifestyle.  Eat whole foods nothing processed or pre-prepared.  She went on to say that everything they have in their house is a box or can to eat.  So they are having quite a time looking at making some big changes.  Previously I told Caren that they needed a cook!  She offered me the job.  So I guess I'll keep my mouth shut. . .

Feeling pretty good today!

OK!  Well, I didn't do to well with my plan last week.  I only used the tread mill twice, which is better than nothing.  I was asked to speak in church this past Sunday, so I did read a scripture each day.   I've not had any soda pop! By remembering to take my insulin each night, my blood sugar was down in the 140's last week.  Today it was at 124!   So I was down on my self until just now...I'm feeling pretty good about what I accomplished.  -- So I'm going to continue on with Week 1 again this week...working on spending more days on the tread mill.

I have my call-back doctor appointment tomorrow morning.  So hopefully she will find what I'm doing acceptable also. The insulin and the higher dosage of the blood pressure med has really helped me feel better energy wise and just in general overall. So I guess I keep up the good work!  At least I'm felling good about it! Hoo-rah!

3 Tips to Make Your Resolutions Stick

Have you sat down on New Year's Day and come up with a half-dozen changes you would like to make? Common ones include losing weight and exercising more.

All of our good intentions, though, can pass as quickly as the weeks on the calendar. Before you know it, you're facing yet another New Year with the same old list.

If you want to overcome the obstacles to making healthy changes, consider these three FIT tips that can spell the difference between success and failure.

F: Find a way to make achieving your fitness goals fun. Create a positive, emotionally appealing image of your "new" self. Then begin to impersonate that fun-loving fitness advocate today. If you do this, you'll shift your attitude from "I have to" to "I want to." Flipping this switch will make you more willing to adopt and maintain your new habits.

I: Invent the future you want. Implement the changes you want to make today. Don't wait for the perfect time—there isn't one. Yesterday is gone and tomorrow is out of reach. All you have is today. And consider making all your changes at once. Contrary to popular belief, recent research confirms that people who bravely tackle all their changes together tend to fare better than those who take a more gradual, piecemeal approach.

T: Tell everyone you can about the changes you are making. When you ask friends and family for their encouragement, ask also how you can help them realize their fitness goals. As social creatures, we are profoundly influenced by the behavior of everyone around us. Use this insight to create a support team and to make sure you are a positive role model for others.

It's your life, so have it your way. Design a future that enhances your health and well-being and contributes to the vitality of those around you. Grab the opportunity. That way, when 2015 rolls around, instead of having regrets, you'll experience joy and satisfaction as you reflect on your accomplishments.

By Carole Carson, reprinted from the AARP website

BMI

just found this article
http://www.aarp.org/health/fitness/info-05-2010/bmi_calculator.html?intcmp=HP-spot3P

I used it and found out some interesting facts.

Weight for women...
100 pounds for the first 5 feet of height. Plus 5 lbs for every one inch over 5'.
(I have some work here!)

Weight for men...
106 pounds of body weight for the first five feet of height plus six pounds for each additional inch.

Super Mini update

Hello!!
Not much to report, however, I have been on my tread mill the last two evenings.  No reading, no TV until my entire 5 minutes is done!  I noticed that 5 minutes isn't very long...but my hips sure feel it so it seems like hours.  The tread mill is a hand-me-down from one of Dad's co-workers who was moving and dad went to help out (the boys did too).  So it starts out well and then begins to drag as I continue on it.  Oh, well, it was free and I don't have to be out in the weather.  I just crank up the speed a bit.  I didn't gain any weight over the holidays!! wooo-whooo!

I did hear from Aunt Caren yesterday regarding grandpa W's health.  Not good! Apparently he has seen a specialist regarding his continuing kidney stones.  His body is prone to them the Dr. said.  Dr. also said that he needs to make some fast and major changes to his diet and exercise, right now! I invited both grandpa and Aunt Caren to join us on this blog.  I know that the readings and the comments really are helping me keep "healthier lifestyle" at the front of my brain.  I don't profess to know anything, or have any special training, but I'm surprised at how many people don't have a clue! and I'm not a fanatic by any means!

Good luck to you in your efforts!  Every effort counts and leads to a healthier YOU!
I love you guys.
Mom

Hello and Happy New Year

Yes I do realize it's the 8th. However, the holidays and sick people and snow have put a damper on my diet and exercise. I also, same as Mom, did so much better when I was getting on here weekly to report and think about what I wanted to do for the week. And I've decided the weekly goals will work out much better than the one giant goal for the year. So, no new year's resolutions for me, just start back up on the week to week. Ok, I do have one, this year I'm going to change my diet to a better one, one week at a time. :)
Now I have to slowly, not too slowly, get back into my usual routine.
My first goal for the week is to find the trigger for my "mini migraines" as I'm told they are called and eliminate it! If it's a small child, I will have to consider my options. Haha! Just kidding. I'm sure it's from screen time. My eyes and head have gotten used to less screen time than when I was working. I do remember taking Tylenol most days at work. So, perhaps that will have to help for a few days while I figure it out.
Goal number two, fill up my water thingy and drink two a day! It's not impossible...
Goal number three, take my vitamins everyday. They help SO much and it's such and easy thing to do.
Goal number four, get to the gym tomorrow and Friday. Even if I don't work out very hard, at least I'm there.
Goal number five, get on the blog again on Mondays, that was so nice to weigh in and start the week off right.
People are starting to whine. Time to go I guess. :)
Go Team!

Create Your Plate

I really like this because it gives actual examples of the foods they are talking about! Almost too simple  ~mom

Six Easy Steps to Create Your Plate

Creating your plate lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When you are ready, you can try new foods within each food category.

Try these six simple steps to get started:

1. Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have 3 sections on your plate.
2. Fill the largest section with non-starchy vegetables such as:
   • spinach, carrots, lettuce, greens, cabbage, bok choy
   • green beans, broccoli, cauliflower, tomatoes,
   • vegetable juice, salsa, onion, cucumber, beets, okra,
   • mushrooms, peppers, turnip
3. Now in one of the small sections, put starchy foods such as:
   • whole grain breads, such as whole wheat or rye
   • whole grain, high-fiber cereal
   • cooked cereal such as oatmeal, grits, hominy or cream of wheat
   • rice, pasta, dal, tortillas
   • cooked beans and peas, such as pinto beans or black-eyed peas
   • potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
   • low-fat crackers and snack chips, pretzels and fat-free popcorn
4. And then on the other small section, put your protein such as:
   • chicken or turkey without the skin
   • fish such as tuna, salmon, cod or catfish
   • other seafood such as shrimp, clams, oysters, crab or mussels
   • lean cuts of beef and pork such as sirloin or pork loin
   • tofu, eggs, low-fat cheese
5. Add an 8 oz glass of non-fat or low-fat milk. If you don't drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.
6. Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.