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NDCAROL's Photo NDCAROL Posts: 3,015
4/24/16 11:05 A

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Brrrrrrrr....cold and windy here, and it's beginning to rain. Hope it rains a bunch, our lawn needs rehab. DH refuses to feed it, as there's already plenty to mow with an acre and a half. All the birds seem to be taking shelter today, haven't heard one. There's a pair of robins who will re-next in one of our apple trees - they've staked a claim to it but appear to be waiting for the trees to leaf out before building.

Were any of you Prince fans? I never really got into him, but it's sad to see someone die so young.

I got my seeds started indoors yesterday; cabbages, funny gourds for decoration, and sunflowers for my pots. They're dwarf sunflowers, but still provide seeds that the goldfinches go nuts for.

I'll have a gain at weigh in tomorrow, but as of this a.m., I'll be counting everything again. Just when you think you've got it down, you backslide. emoticon

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NDCAROL's Photo NDCAROL Posts: 3,015
4/22/16 1:10 P

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I think I need to settle on one healthy eating plan, and stop combining several. Eating more fruits and veggies is not compatible with the LowCarbHighFat diet, but I believe that freggies are great eats. Fat Bombs and Bullet Proof Coffee taste good, but are high calorie. If I do both plans, I REALLY go over on my calories. Ergh.

I think I'm going back to my original plan - everything in moderation. Seems to work and is certainly less confusing. I've really blown it this week, though. emoticon It was my birthday Monday and DH brought home a bakery cake. I've had one-eighth of it every night, and haven't looked at the calories, let alone the carbs. Somebody please smack my hands?

I have yoga this evening, yay!

Have a good weekend, folks!

emoticon



"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
4/21/16 7:51 P

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As a great reader of good and bad diet information and a pretty good researcher I have to agree with all of your points Vicki
I would eat fatty fish more for the omega 3's then polyunsaturates. I don't add nuts or avocado to every meal.
I am trying eating a daily brazil nut. I am not sure on this but there is some poor research that suggests it could be helpful and some good research that would say it's at least a promising area of studyl
I also eat almonds daily. I try to stick to one serving.
Most research really points toward the benefits of a plant based diet. Note I am not saying become vegan I am saying maybe cut down to one serving of animal based protein a day.
Haven't managed this yet but I am getting more veggies and less meat at lunch and dinner.
We shall see.
I find if I work hard at doing the good things, the bad things kind of fall by the wayside.
So if I am trying to eat more beans and get fresh garlic and fresh greens and a variety of other things in, I might forget about chips and salsa. Well maybe wishfull thinking.

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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JF4009's Photo JF4009 Posts: 971
2/14/16 4:25 P

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Hi Team. Thanks for all of the good food information, Vicki. Like Carol, a few of them apply to me too. I have been trying to eat a handful a nuts a day for a variety of reasons, but then I wonder if they are adding to my weight instead of working with me. I will keep on with one serving of nuts a day.

Vicki - I hope your daughter is feeling better. I'm sure that must have given you a scare.

Carol - I'm so happy that yoga has been helpful for you. I am trying to do it 2-3 times per week. I have also discovered a good ab workout on my new smart phone so I am trying incorporate that too. And, I am still aiming for 50 miles in the month of February. I am still on track to reach that.

Have a happy valenitne's day! emoticon

Julie (central time)


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NDCAROL's Photo NDCAROL Posts: 3,015
2/14/16 12:20 P

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emoticon for all the good info, MinneVicki. Two parts applied especially to me, I think. I have major depression, currently in remission, and boy when I was really down, I gorged on comfort food. Sugar does pump your feel-good chemicals, so there was relief, although brief. With meds and work on changing my thinking, I'm doing a lot better, including...

...doing yoga 6 times a week. I can't remember if I posted this in SparkNorthDakota anywhere, but the other night looking at my unclothed profile in the bathroom mirror, I noticed my belly was more flat than convex! I was wondering if it was all the core exercise I'd been doing, or if I'd actually lost some of that belly fat! emoticon

emoticon

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


 Pounds lost: 13.0 
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MINNEVICKI's Photo MINNEVICKI Posts: 5,536
2/14/16 12:04 P

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Happy Valentines Day

I am slowly but surely getting back on track. The measuring cups and spoons are out. emoticon

Yesterday I went to the Wellness Center for the first time since we got home. I spent my time on the recumbent. As soon as I finish here I think we may go there and walk the track. Mike isn't sleeping ver well and I believe that lack of activity has a lot to do with it. All the time zones we crossed and the stress of having Lisa (our daughter) not feeling well has taken a toll too.

I have about a zillion pictures from China. One of these days I will post them on SP and Facebook. One thing at a time...

Vicki


Vicki
West Fargo, ND
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MINNEVICKI's Photo MINNEVICKI Posts: 5,536
2/14/16 11:55 A

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I received this information via email from a gal that I know from a different team. I found it very interesting and thought I would share.

BELLY BLASTERS

You're On a Low-Fat Diet

To shed belly fat, it's good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. "MUFAs are satiating, so they help you eat fewer poor-quality foods," says David Katz, MD, director of the Yale Prevention Research Center.

Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack.


You've Been Feeling Blue for a While

Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits.

Belly blaster: Exercise! "It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood," Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you're so bummed out that you don't want to do things you used to enjoy, it's time to seek the help of a therapist



Your Food Comes from a Box

Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle.

Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, "Filling your tank with high-quality fuel thwarts hunger."


You're Skimping on the Miracle Mineral

Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels.

Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas and soybeans. (buy Organic soybeans) YA.


You're Hooked on Diet Soda

A study in obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they're "saving," and then overeat.

Belly blaster: If you're not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet.


You Love Burgers

When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat.

Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken.

You Think Girls Don't Get Beer Guts

According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won't save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain.

Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study.

You Can't Recall When You Last Said 'Om'

Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge—but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists.

Belly blaster: Not a fan of Sun Salutations? "Take an hour to do something nice for yourself," which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.


Your Meals Are Beige

Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What's more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange and yellow produce had smaller waists as a result.

Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs.

Your Sweat Sessions Don't Involve Sweat

Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. "High-intensity exercise seems to be more effective at reducing insulin, triglycerides and cortisol, and it burns more calories in less time, too," notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.

Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you're done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them.



Edited by: MINNEVICKI at: 2/14/2016 (11:59)
Vicki
West Fargo, ND
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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
2/13/16 9:32 P

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This is a good challenge for me. I am making a lot of big changes for me.
This one is a good reminder that the little things count.
Today I made veggie chili so I got a good serving of beans in.
Also put quite a bit of garlic in it and used my own frozen tomatoes so they are organic.
I keep trying to count up my small successes

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NDCAROL's Photo NDCAROL Posts: 3,015
2/9/16 11:06 A

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Good for you. I think this whole "thing" is about small, lasting changes, not big, enormous, unmanageable, temporary ones. That's why I haven't opted for something like Atkins.

emoticon emoticon

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
2/8/16 8:18 P

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I started a new challenge on challenge central today. It's about making lasting small changes.
Seems like a great idea!

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NDCAROL's Photo NDCAROL Posts: 3,015
11/6/15 11:47 A

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emoticon emoticon

I did 2 SparkPeople videos (abs and upper body with weights) plus my hip and knee exercises.

I also made a SparkPeople recipe for dinner - Butternut Squash Mac and Cheese. It was really good. Suggestion: the recipe calls for peeling and cutting the squash into chunks before cooking it. I've learned that you can cook squash, which is really hard to cut apart, in the microwave. I poke a few holes in the whole squash and put it in the microwave on high for a few minutes, then poke it with a knife or fork occasionally till the squash is tender or soft. Then it's much easier to cut apart!

Have a good day!



"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
11/6/15 12:12 A

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So I have made it through day 5 of my work out at home challenge. Hoping adding these little segments helps me turn the tide of my weight

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NDCAROL's Photo NDCAROL Posts: 3,015
11/4/15 11:25 P

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Hey:

I've been tracking intake, but have exercised only on Sunday this week. No wait, I did on Monday, too. Tuesday and Wednesday I lay on my ice pack after PT and chiro. Back to the grind tomorrow. It is SO easy to poop out.

Carol

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
11/2/15 4:38 P

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Completed day 2.
I hope I can keep myself motivated and moving.


I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
11/1/15 9:31 P

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Well I enrolled in the workout at home challenge. Might not be the exact right name.
It has mostly short home workouts from what i can tell. For me I hope to do this in addition to the workouts I get at the gym.
I am trying. I have a ways to go.

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NDCAROL's Photo NDCAROL Posts: 3,015
10/31/15 11:51 A

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Yup, we're all individuals. What motivates me might turn you off. Keep looking for what fits you best, then try something new to keep life interesting.

emoticon

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
10/31/15 12:08 A

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I really agree with that. I enrolled in another challenge but haven't really done it. I will be looking tomorrow to see if there is something that suits me.

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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JF4009's Photo JF4009 Posts: 971
10/30/15 10:29 A

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I have done the fiber challenge and really liked it. I am now doing the plateau busting challenge. What I like about the fiber one is that you get points for meeting the fiber goals. I prefer the fiber one because I was rewarded for reaching the goal when I logged my foods. For other challenges, a person can easily click that they are doing the challenge for the day but not really do it. Does that make sense?

There were times in the evening that I would be short on fiber and if I had calories left, I would chose what to eat accordingly.

I think whether we do a spark challenge, do one that is set up by a group or set our own challenge, it's important to have a goal.

Julie (central time)


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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
10/29/15 11:19 P

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I am going to pick something for the month of Nov. from Challenge Central. I am waiting until Saturday

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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NDCAROL's Photo NDCAROL Posts: 3,015
10/29/15 10:15 P

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I've been logging my nutrition every day. That's my challenge to myself. I haven't been part of any of the system wide SparkPeople challenges. The community teams I'm on usually have one going, and I'll do one challenge at a time. I've learned about myself that I don't like much regimentation, so with more than one challenge I feel like I'm back in school emoticon

Carol

"If you wanna be somebody else, if you're tired of fightin' battles with yourself, if you wanna be somebody else, Change Your Mind." Sister Hazel, from "The Fortress" CD.

I am stronger than the food.

I am not that person any more.


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MINNEVICKI's Photo MINNEVICKI Posts: 5,536
10/29/15 8:55 A

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I am doing the 30 day plateau busting challenge. It has reminded me of basic weight loss principles like measuring my food and moving everyday.

Vicki
West Fargo, ND
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NEWLIBRARIAN's Photo NEWLIBRARIAN Posts: 9,635
10/28/15 8:59 P

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So lets talk a bit about challenges where ever we are doing them.
I know that I was encouraged by some discussion on the boards to join the fiber challenge and that was great.
I need a lot of encouragement to keep going right now!

I am not skilled to understand what GOD has willed what GOD has planned I only know at his right hand stands one who is my SAVIOR
NewLibrarian


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