Paula's 100 Days

Day 5--Writing/Journaling

I already write, and I often cover what is going on with my wellness program. I've also been writing about my emotions and how they connect to my well being and food. I've been trying to do an "intervention" when I get depressed, anxious, or upset so that I can change my behavior patterns when it comes to emotions and eating. I developed a survey and a list of possible interventions.

This is an example of the survey:
Description of Intervention

Individual Partner Group (3+)

Level of Physical activity (1-none, 2—a little activity, 3—enough activity, 4—all out

1 2 3 4 Consistent Varied

Description: Walked Harley a bit more than 2 laps. I’m working on 3 laps and increasing a little bit at a time. Fairly brisk walk.

Before the intervention (walk with Harley at the park) rating scale:

I feel secure in my decisions.

1 2 3 4 5 6 7 8 9 10

I am happy.

1 2 3 4 5 6 7 8 9 10

I am in control of my emotions.

1 2 3 4 5 6 7 8 9 10

I want to get something done today.

1 2 3 4 5 6 7 8 9 10

I am this close to grabbing something to eat (10 being I’m eating now while 1 is “not even thinking about it)

1 2 3 4 5 6 7 8 9 10

I really don’t feel hungry—just blue.

Comments: If I don’t get up and move, I will be spending the morning in the chair. I texted Sharmon to ask if she wanted to go, but didn’t hear back from her. Left around 9:30 am


After a walk with Harley at the park:
I feel secure in my decisions.

1 2 3 4 5 6 7 8 9 10

I am happy.

1 2 3 4 5 6 7 8 9 10

I am in control of my emotions.

1 2 3 4 5 6 7 8 9 10

I want to get something done today.

1 2 3 4 5 6 7 8 9 10

I am this close to grabbing something to eat (10 being I’m eating now while 1 is “not even thinking about it)

1 2 3 4 5 6 7 8 9 10

Comments: Not even thinking about food. It was a cool, damp walk with a little bit of sprinkles. I managed to walk a bit more than 2 laps…working on building up to 3 laps.


Possible interventions:
Take a walk
Go walk around the mall
Call a friend
Have coffee
Go shopping
Housework? Would it work?
Walk the dog
Go to the gym
Go to lunch/brunch
Plan a day to try some place new
Focus on a project such as ceramics, flowers/wreaths
Movie
Movie at home
Fix dinner/cook something healthy
Write

I found I had much more positive results when I did something physically active with or without a friend. The physical activity absolutely blew away the blues....

Day 4--Boundaries: The Narrow Way, the Wider Way, and the Ditch

Boundaries are important because they help set limits where possible, and they describe the "deal breakers." At least, this is how it works for me. My program is in a bit of transition at the moment. I've had a fairly simple program for this last year, and I am leery of switching up thins; however, I think it is time for a change. I'm moving from a meal replacement program to a ketogenic diet...and that will happen over time. I don't tend to rush into anything, and at the moment, I'm reading and doing a little research.

I think the most important thing for me is that everything I put in my mouth, whether it is the narrow or wider road, should be healthy. I know that some programs say I should never totally get rid of foods I love...but I disagree. Totally. It was important that I get rid of some of those foods because they are really not healthy, and that includes sugar. I strictly limit my sugars and starches, and I've grown used to that to the point that my body reacts negatively to sugar. I also know that sugar and starchy foods are one of my bingeing triggers. It's really very simple--I can't have them, and I have to accept that. This is not something I'm willing to budge on.

The difference between the narrow way and the wider path is that I allow for a few extras such as an extra piece of fruit...or an extra protein bar...but it is something healthy and not junk food. I have also removed junk food and fast food from my diet. There is one exception...because I'm from Texas and love my Tex Mex food, when we go to eat I do allow a handful of chips and salsa on the wider path. I break the chips into smaller pieces and am very generous with the salsa. I order chicken fajita lettuce wraps and pile on the vegies!

I have not had feelings of being deprived on this program. I do not feel I'm missing anything--even on Halloween, Valentine's Day, and soon to be Easter where the focus is on candy. I think back to how I used to consume a full bag of Hersey's chocolate kisses, and it makes me rather nauseated. Chocolate is one of the hardest things for the body to process, and I really think if I ate like that again, I would go into sugar shock. My body has adapted rather well to this program, and I know when I have blood work later this month, the results will be good.

Day 3--Do it anyway...and I did! Yuppers, I did. We were in the truck today for 8 hours +, and almost every time we stopped, I walked. I haven't done this before, and I did get in my 30 minutes of brisk walking even though it was broken up in 10 minute segments. I felt better sitting in the truck and riding all that way when I took a walking break, and I didn't feel as sore when we finally made it to Hot Springs.

I'm not letting myself think about physical activity just 3-4 times a week. Every day I need to do something--pool, yoga, walking, and I need to do it anyway, no matter how I feel. This last week I've been mindful of how the activity affects me when I do it anyway. If I'm depressed, I get over it. I went to yoga with a headache and got rid of it! LOL! AND picked up a truck load of energy! Kundalini yoga is certainly an energy vortex.

There are so many more benefits to the "do it anyway" philosophy than there is negatives. I have to keep in mind that there will be a reward if I do it anyway. The reward is positive self energy, a physical sense of well being, and a feeling of accomplishment. Now I need one of those Nike shirts....

Thank you ... I'll let you know if I decide to give it a try.

You are doing great! Keep up the good work!.

Have no fear about yoga. The teacher will show you modified versions of each pose...and you just do your best. I am far from where I need to be. I even have difficulty sitting on the floor, getting up off the floor, and sitting cross legged. However, do what you can do and let you body do the rest. Don't push it or over strain anything. Let the body lead the way. The way I'm thinking, if I keep at it, it WILL get easier, and I will develop more flexibility. One step at a time. It's YOUR journey and no one else's. Big, big

You continue to amaze. I have been driving by a Yoga place. I think I'll check it out. Although I think I might fall over a lot ... a whole lot.

Day 2....Commitment

Being "interested" is what kept me in a yoyo relationship with dieting until I just gave up. No, on this journey I am definitely committed. Or maybe I should BE committed (LOL!). My attitude about exercise and physical activity has always been pretty negative until the last few months. I've finally figured out that diet and physical activity is like medicine, and it REALLY can make you better. I could care less about looks, but having less pain? Oh, yeah, mama! That's where I am.

Last summer I was going to the YMCA in Hot Springs to go "water dancing"--I put on my "tunes" using my waterproof diver MP3 player...and I DANCE. Yes, in the water, and it is VERY aerobic, and since I using water resistance with arm and leg movement, it also builds strength and muscle. I love, love, loved it! And I am still doing it even though I am now home in south Texas (near Galveston). I found an indoor pool open 12 months a year, and I'm still loving it...in fact, I went this morning.

I've also built a pretty consistent pattern of walking and recently made 3 laps in 30 minutes when I was just doing 2 laps in that time. I'm walking faster, and I think I am just about up to my regular speed. I need to get a pedometer to find out exactly how far that is.... And I'm loving the walking, too! I even like the sweating...I've NEVER liked sweating. I feel so GOOD afterwards. When you've really felt bad, you can really appreciate feeling good.

Lately, I've developed a curiosity about yoga. We have a wonderful yoga studio here near where I live. I went to a Yin yoga class and realized I really needed to go regularly because of the physical and spiritual aspect of that class. You attain the pose and hold it then focus inward. Love it! Yesterday I went to my first Kundalini yoga class, and I am in love! OMG! You would not believe the ENERGY I had when I left that class. I've committed to yoga to the extent I have ordered books to learn more about chakras because there is so much more than just the physical activity going on in a yoga class.

I'm committed to so much more than weight loss. I'm committed to finding my wellness. I want to live a healthy lifestyle, be active, and have it all connected to my spirituality. I was writing today somewhere about my body being a "loaner." God loaned me this body he intended to be a vessel, and I've abused it. It's time I clean up shop and get with the program. My soul needs and deserves much better than what I was offering. My body is and should be a temple. I just need to pick up my dirty clothes, junk, and vacuum the temple so that I can be what I'm meant to be. God bless...have a healthy weekend!

You are an inspiration. Keep sharing, you are a winner!!

That was so inspiring - it made me think of this picture I have on my computer - happy dancing girl! What a gift that pup was for you! I look forward to reading your posts as we go along.

Day 1
I'm excited to begin this and meet new online friends. This last year has changed my life, and I need to finish that journey...this will be a great way to do that.

How I used to be before my life changed....
Despair, chronic pain, and the realization I understood why people committed suicide because of pain drove me to seek out a weight loss program that would work for me. I knew I had to do something. It was a vicious cycle--pain would keep me up at night, then I would emotional eat during the day. I cannot even describe how dark those days were. My husband was working a job 8 hours from home, and I was with him...away from friends, family, and my support system. The first thing that happened was I got a little cockapoo puppy and needed to walk him...ME. Someone who was barely walking and headed for a wheelchair. But I walked anyway because my pup pup needed me. I looked for a medical weight loss program with no surgeries or drugs and found Medical Weight Loss Centers in Benton, AR. I began their program under the care of a cardiologist. Two months into the program I began working out in water and for the first time in my life, exercise became a joyful, happy experience.

I began to get in control of the emotional eating, and as I lost weight, the pain lessened. I began to see muscle structure in my arms and legs from the water exercise. I created a whole new way of working out in water I call "water dancing." I listen to my favorite tunes and pokla, two step, jog and do all kinds of movements in water that you do on the dance floor. I've danced since I was a teenager, but in recent years the pain of arthritis has prevented me from doing that. My logic was..if I can do it in water, one day I will be able to do that on the dance floor once again. I was right. I can now dance 3-4 songs before having to take a break; whereas, before...I couldn't make it through one entire song before the pain would make me sit down.

I AM different now. I've learned to "do it anyway" because it will get easier. I've learned about my negative self talk that drives my emotional eating and am in the process of getting that under control. I used to give in to the despair, but now I fight it with all my being.

Lately, I've lost some focus, so on this last leg of my journey, I will have a food plan, track what I actually eat, weigh daily, and track exercise. I will journal about my feelings and connections I make with this book--sometimes commenting on this last year and sometimes focusing on the immediate future. I'm hoping to be at goal by August.

It's a joyful day today, and I'm glad I'm part of this group.



Edited by: PAULAGRIFFITH75 at: 3/1/2017 (15:34)