How to Survive the Holidays - edited

 This is from author and nutritionist, Linda Spangle. I did about half of her 100 Day Challenge a couple of years ago and I also receive her e-mails.  After seeing part of this on a friend's blog (thank you, Flo!), I checked out the same e-mail she had received and found great suggestions on how to survive the holiday.   I decided to post them here as a reminder to me as I am going to try to follow several of her ideas.  I especially like #2 and #5!   After all, Christmas only comes once a year and it is a day to celebrate the true meaning of the season - rather than worry too much about the holiday treats, putting on weight, etc. Of course, I'd be happy to at least maintain but if I don't, I have no doubt that I will return to my journey and re-set my goals in the New Year!

 Here is the message I found in Linda's e-mail:

As the holiday season gets more hectic, all your good

intentions can start slipping away. Maybe you hoped to drop

another ten pounds before your work party, but the office

goodies kept that from happening.

Or you convinced yourself that you were NOT going to drink

rum-spiked eggnog this year, but suddenly, you’re enjoying a

second cup of it.

It’s a tough time of year to stick with your healthy eating

and exercise plans. But instead of giving up until after

January 1st, use these common sense ideas to adjust some of

your rules.

1. Quit worrying about water

Plan to drink four glasses of water a day. Of course, eight

is better, but four is enough to get you by. Plus, you won’t

have to go to the bathroom as often, so you’ll actually get

more done.

2. Exercise just a little.

Doing something is always better than doing nothing. So this

time of year, just do what you can fit into your schedule.

Remember to use the "Ten minute solution." Tell yourself

that you only have to exercise for 10 minutes, and after

that, you can quit.

Sometimes at the end of ten minutes, you’ll be relieved it’s

over and you’ll stop. But other times, you’ll feel better

and you might decide to keep going longer.

3. Eat everything!

Just take two bites of everything and savor the taste.

Decide whether it’s really phenomenal. If it’s to die for,

eat the whole thing and love it. But if it’s ordinary (like

a sugar cookie) or perhaps even mediocre, pitch the rest

into the trash. (Get over it! Of course you can throw food

away.)

4. Enjoy half a meal.

Eat half of what you want. Take half the serving amount you

normally would, then maybe even eat half of that. You’ll

keep the damage low but still have a good time.

5. Laugh every day

At least once each day, let go of your worries and the

demands on your life and do a strong belly laugh! It will

lighten your mood, relieve your stress and remind you that

this is a joyful time of year, not a serious one.

Personally, I love this time of the year!  This is my "wallpaper" on my computer as well as my "cover photo" on Facebook.  It's a photo of our family living room and it serves well to remind me of the serenity, warmth and peacefulness of the season.

Change is Good!

I don't think there is such a thing as "too much change".  In fact, I think it's good to change things up on a regular basis, especially if what one is doing is not bringing the results one would like to see.   The only real problem is if one stays in a rut and does nothing to get out of it!

For some time now, I have wanted to get off my medication - statins and blood pressure meds.   However, I have done absolutely nothing about it!   That, my friends, is about to change!  First on my list are the statins -  I plan to stop taking them - period!   I know I have a healthier lifestyle than I had when I was first put on them so I want to see how taking no statins effects my cholesterol levels with the healthier lifestyle I've adopted.  I know that the jury is out as to whether statins are really needed.   I have to say that when a friend of mine mentioned that she had taken herself off of statins, I began to think I should make the same change.  After all, I have been talking about getting off meds for way too long - now it's time to DO something about it!

Next, I will address my blood pressure meds.  I am going to try taking 1/2 a pill and check my blood pressure daily.   Eventually,  I hope to get down to NO PILLS.   We'll see how that goes...and, yes, I plan to share this with my doctor.

I am also working on changes in other areas, particularly in regard to my health.  While others may compete against others, I find I am my own best opponent...I prefer competing against myself!   For example, I have been afraid of overdoing it on the treadmill for fear of causing injury to my knees.  Yesterday,  I doubled what I normally do - two miles instead of one!  Today, I am feeling great - in fact, better than ever!   I am learning that it is when I remain inert that I tend to hurt the most - activity gets the blood flowing and builds up muscle - DUH!   That's not to say I'm going to run a  marathon - but daily activity is what I'm striving for!

UPDATE:

I did see my doctor today (a new doctor as I had not seen one since we moved here) and we discussed my desire to "wean" myself off of meds.  She will work with me though she did warn me that lifestyle changes may not do the trick if I am genetically disposed to high cholesterol and/or high blood pressure.  It turns out I already have a low doze of statins (10 mg) but my blood pressure meds is 100 mg.   I have her blessing to halve the BP medication and will take my blood pressure daily to see what effect it has.   Next week, I will go for blood tests  as I haven't had tests since last February.  We need a starting point as we decide what the to do with the statins.  I am anxious to make more changes in my diet even if it means planning my meal separately from the rest of the family.  

A Week in the Ozarks - a pictorial essay

We returned last weekend from a wonderful retreat in the Arkansas Ozarks!  It was perfect timing for us - we were so ready for a new travel adventure!  We left our home Friday morning and after a one night stay in Little Rock, we arrived on Saturday afternoon at Horseshoe Bend, Arkansas.   While we saw wonderful fall colors during the first day of our travels in Southern Arkansas, most of the trees in Northern Arkansas were already losing their leaves.  However, even in Northern Arkansas, we saw a lot of beautiful Red Ash trees still retaining their shimmery red and gold colors.  In fact,  I wish I had taken more photos as I was so struck by their gorgeous hues.

We spent a week at Crown Point Resort, a lovely "hidden gem" in the North Central Ozarks of Arkansas:

We stayed in a relaxing, well-equipped condo with a large balcony:

From the balcony, we had lovely views of Crown Point Lake:

We also enjoyed daily visits from our furry friends:

I got in lots of exercise in the indoor pool and spa:

And at the fitness center:

We alsp took a side trip to Branson, Missouri, where we watched a fantastic family Christmas Show by the Hughes Brothers and their families!  A truly wonderful way to begin the holiday season!

The Benefits of Strength Training - a learning experience!

I have added a fairly new dimension (for me) to my journey - strength training.  I've also been fortunate to have done so with a personal trainer whom I believe is very gifted.  She knows what my needs are and tailors the exercises to exactly what I need.

I started strength training at the beginning of September, generally twice a week for about an hour during each session.   I have missed about two weeks so I've had perhaps 15 sessions to date.   I'm just now venturing on my own and have started to do some of the routines without my trainer - such as this week since she is not available.

The results of the strength training I have undertaken have  been significant.   Not only have my posture and balance improved, but I have strengthened my limbs, most especially my knees which have been my nemesis for several years!  My arms and shoulders are stronger as well as my core. As an example, I have increased sit-ups by 5 per week and am up to thirty.  Strength training has also changed my body shape, and I feel and look fitter.

In the weeks and months ahead. I will share the actual exercises and the on-going results of this added dimension of my personal fitness routine.

Last Week Was the Pits!

Since this is a "journey", there is bound to be ups and downs!   Last week was definitely the pits.  It started out with a bad cold that kept me down the entire weekend, and then last Tuesday, I had an episode I would hate to repeat!   I thought I would be able to workout with my "personal trainer" in our "home gym"  (garage) but halfway into the strengthening exercises, I began feeling dizzy.   I sat on the workout bench and put my head down, but knew I couldn't go any further.  I was not able to stand up without help and ended up being half carried by Amanda and my husband.  I barely got into the kitchen when I began blacking out, and had it not been for the two of them and my son-in-law, I would have probably cracked my head on the tile floor as I fell.  YIKES!!!  Yep, I did totally black out - but came to within a few minutes. For a fleeting moment, I wondered why I was looking up at the ceiling!   Then I realized that  I was not only flat on the floor, but also was surrounded by my three "rescuers". all looking very worried (my husband admitted later he thought I was having a heart attack!).   I laid on the hard floor a good 30-35 minutes before I felt strong enough to get up.   I was then taken to our little house and promptly got physically sick - and lost my entire breakfast!  When I finally got into bed, I slept over 2.5 hours!  I was truly exhausted from the entire rather scary episode...On hindsight, I realized that I had been dehydrated and had not fully recovered from my weekend illness - that coupled with the overly warm and humid atmosphere in the garage most likely contributed to my overall demeanor - and downfall!

The rest of the week, I took it easy...mostly rested and took some walks. By Thursday, I felt well enough to go to the Fort Worth Botanical Gardens with Laura, a friend who was visiting from El Paso.    Here is a photo from that excursion:

 This week, I am happy to say, I am back in form, and have returned to my workouts!   Last week was just "a bump in the road". It's over and now I'm ready to return to a feeling of being energized and continue my journey!   And, yes, I will pay closer attention to the messages my body is giving me, and, most of all,  I need to remember:

Small Steps = Success

Celebrating this week's "small steps" - and finally heading in the right direction!    One thing I have discovered is every aspect of my journey is significant!  When I lose sight of one, it seems to have a "domino" effect.  Thus, I'm happy that I am back to "getting it all back together".   This is what I accomplished this week after I started re-focusing on my weight loss/get healthier journey.

I returned to blogging my journey!

I practiced mindful eating!

I did two hour long sessions of strength training with a personal trainer!

I walked for 1/2 hour three times this week!

I swam for 50 minutes at the Natatorium!

And....I lost 2 pounds!   Good start for me as I've been "maintaining" since late August when I finally stopped gaining weight!

We are all surrounded by people who either help or hinder our journey.  My son tends to be a great motivator!  He has  just issued a new challenge  (something he loves to do!) which in part has to do with not eating out (the rest of it is budgeting).   Not eating out, which will no doubt be difficult, will probably help rather than hinder me my weight loss journey.   The new Challenge will start right after Thanksgiving, mostly because we will be taking a week long trip to the Arkansas/Missouri Ozarks in November and it will be most difficult not to eat out.

Anyway, onward and downward!   Here are some affirmations to help me on my journey!

Staying Positive

The other day I wrote an e-mail to a dear friend, and realized afterwards  that it was probably one of the most negative, self-blaming, self-critical e-mails I've ever written!  Oh, my!  That is so unlike me!   Today, I'm turning over a new leaf, and reminding myself  of all the reasons I need to be both thankful and positive, rather than remorseful and negative!   Thus, I'm borrowing this poster from another dear friend to serve as reminders why I should never allow myself to get to such a low, funky mood again!

Now you might be wondering why I got to such a depressingly low mood.  I had simply admitted that I've not been paying much attention to "my journey" and as a result, have not been able to get rid of the five and a half pounds I put on this summer!  Now is that really a reason to get so down on myself?  The truth is I have neither gained, nor lost any weight since the end of summer and here we are heading towards the holidays.   Not the end of the world, for sure, but still has caused me to feel very frustrated!   It's obvious to me that the only one who can solve this dilemna is ME!  I need to "get a grip" and take control - after all, this is MY journey!  Needless to say, this is really why I'm back to journaling.  One way for me to monitor my journey is to keep a journal, which I also have not been doing.  I will set goals, I will follow them and I will get back on track.  I realize that I am a happier person when I know I am in control of becoming healthier.  It's when I lose control that I get "out of control" and as a result, very frustrated and moody...

So if my brain has over 70,000 thoughts a day, I need to keep them as positive and self-motivating as possible, such as telling myself

Saying Farewell to Summer 2013

Summer may officially end on the 21st of September, but to many, Labor Day is the the "unofficial end" of summer fun!   School starts, vacations are over, and the Fall semester begins..

Here are a few photos from our granddaughters' first day of school:

Gigi and Hanna on their First Day of School

Hanna's First Day in Pre-K

We also took the girls out to dinner to celebrate the beginning of a new school year:

The Last Hurrah for the Summer was our Labor Day Celebration!  Our family celebrated a Pool Party and Cookout.  It was great fun, as the photos below can attest to:

And so as we say goodbye to summer, I leave you with this quote from Shakespeare's Sonnets:

“Summer's lease hath all too short a date.” 

However, I look forward to Autumn days when the weather is cooler, the leaves turn from green to opulent golds, crimson reds and bright oranges, and the family outings will no doubt include trips to pumpkin patches, hayrides, and costumes and parties at Halloween!  It will then end with the wonderful celebration of gratitude called Thanksgiving!  Lots to look forward to as we say:

Our First Summer in North Texas

I thought I'd start a pictorial essay about our first summer in our new home in Argyle, Texas.   A photo of the pool and back yard is fitting for this topic as we've spent many hours enjoying both!   

We also love the flowered trees surrounding the house.  There are several of these type of trees on  both sides of the front of the house (sorry, but I don't know what they are called!).   

In addition, there are lovely sage bushes.

We also spend a lot of time in the kitchen, truly the heart of the house.   This one includes my daughter who was preparing for our first family cookout.

And  here's a photo of my son, also taken in the kitchen:

What's a summer without ice cream outings?  Here's one we took to Yogurt Story on my birthday in July with Deniz (my daughter), Amanda (my son's girlfriend), and my two granddaughters, Hanna and Gigi.

Here's another photo of my birthday celebration with the lovely and colorful fruit tart that my daughter made.  With me is little Hanna, age 4, who thought I'd need help blowing out the candle!  : )

We also celebrated two more birthdays in August.  One was with Gigi who turned ten, and the other was my husband's birthday.  Here are a couple of photos from those outings.   The first two are from Gigi's birthday outing with her grandparents - which was a special event at the Grapevine Aquarium:   Sharks After Dark.    

Finally, Ralph and I celebrated his birthday with a wonderful dinner at a restaurant, also in Grapevine - Farina's Winery and Cafe.

Note: I will be adding a "part two" to this blog entry in the weeks to come since we still have a few weeks left before summer ends!

My Fitbit One

I have recently upped the ante in my fitness routine thanks to a very small but functional gadget called "Fitbit One".   While I was at the Chicago Reunion which I posted about in my last entry,   I noticed that several of the ladies were highly motivated to make sure they got their steps in each and every day - generally, this translated to about 10k steps or as close to that as they could given the itinerary we had each day.  Coincidentally, my Omron pedometer "bit the dust" during the reunion (this was after I had placed a brand new battery in it).   That and the motivation my friends have with their Fitbit contributed to my decision to purchase one.  I've had mine now for just five days but I've already noticed a huge difference in my motivation level to "keep moving" - and get my own steps in.   I'm not saying I'm walking 10k steps each day as I do have knee issues but I've done well in planning out my walks so that I walk between 1.5 and 2 miles and I'm trying to get in at least 4-5 long walks a week.  I've gotten up to 9k steps, however, as the Fitbit One counts one's steps throughout the entire day.  Along with my walks, I'm also getting in my lap swimming a few times a week - would be able to do more but we seem to have had a number of "issues" with our pool - i.e. pool repairs have gotten in the way.

Besides giving me immediate feedback on the number of steps I take during the day, I can also track my fitness routines online with my Fitbit One.  Once I sync it with my Dashboard online, it gives me the following information:  total steps, calories, stair climbing (if any), low-medium-high activity bar graph, active vs sedentary, distance traveled, and then I receive "badges" for various milestones - such as the first 5,000 steps, the first 25 steps climbed, etc.  Definitely very user friendly as can be seen by the colorful graphic below:

There is also a Journal and Food Log on the website, but I'm only using the Journal.  I will probably sync my Fitness One a few other websites - one is Earndit.com which offers "rewards" for reaching various fitness goals.  The other is Endomondo.com which tracks fitness routes in the neighborhood.  In addition, I plan to familiarize myself with My Fitness Pal (myfitnesspal.com) which several friends use to track their food intake (Food Log) and then decide whether I will use that or return to WW for food tracking. I'm particularly drawn to the former as it is "free"!   As for the Fitbit One, if it continues to be a motivational factor in my exercise routine, it will be well worth the $89. I paid for it!    

Addendum:

Popped in to add that I not only got my 10k Badge yesterday after I wrote this blog entry - but also went up to 11,400 steps!!  WOW!   Yep - Fitbit One is definitely a "keeper"!  : )   A HUGE THANKS to KarenF, KarenC, Nancy,  Bonnie, and a few others!!!

Chicago Zonie Reunion - August 1-6!

Since I'm now writing on a variety of topics,  this "photo album" is about a recent trip to Chicago where I had five fun days with a great group of online women friends from Dottie's Weight Loss Zone - which is why we are the Zonies!  :)   Photos were taken by Beth Ziemba  (thanks, Beth!) and me!

Day 1 -  Thursday, August 1

As soon as we arrived at the hotel, the party began!

Elaine, KarenF, and Bonnie

KarenC and Beth

Pat, Nancy, Karen and Beth (not sure who has her head in the bag! lol)

Day 2 - Friday - We had dinner at a Mexican Restaurant after a day of shopping at the Mall.

Day 3 - Saturday - French Open Market and Wine-Tasting

Beth, Pat, myself and KarenF (my room mate)

Elaine, Betsy and me at the wine-tasting

Dinner at Seasons 52

Day 4 -  Train to Chicago from Wheaton and Navy Pier

Our Group at the Train Station

Pat and Beth at the NP Ferris Wheel

Stained Glass Window Exhibit at Navy Pier

Our Group at Navy Pier

Dinner at Cozy Mel's 

Last evening together

Day 5 (Karen Firosz and I stayed an extra day) -  We took the train into Chicago and then walked several blocks to the bus stop for the Museum of Science and Industry.  We spent a few hours there, returned to downtown Chicago, once again took the train (albeit the wrong train!).   We finally got back to Wheaton, and then had a lovely dinner at The Cheesecake Factory!

Here are a few photos taken at the Museum of Science and Industry:

KarenF in front of replica of Chicago