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The Risen Lord

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Looking at the sunset out the window. This is where I grew up.

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My son, one niece, and 3 nephews fishing on the dock.

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Try this:
1. Eat healthy (increase veggies and fruit, cut junk food)
2. Drink healthy
3. Exercise
4. Pray (including mediation)
5. Cut processed refined sugar
6. List 1 or more things you are thankful for daily
7. Be a friend
8. Pick your battles with family (Hi, Sonny!)
9. Try something new, do something different
10. Treat others like you want to be treated, do something nice for someone

Feel like giving up?

I wrote this as a response to a post on community feed:
"[The weight you've lost is your] motivation to keep going. I can't imagine not having support from a family member you live with. You need to look at this as an incredible, magical journey on which you specifically have been included. It's an honor. Rise above your worries and don't let the transformation end abruptly. What goes on in the cocoon/chrysalis is radical, not peaceful as it appears. DO NOT LET ANYONE GET IN YOUR WAY. IT'S YOUR MISSION! Plow through whatever obstacles you encounter along the way."

Not everyone hears the call to change their lifestyle. Many, unfortunately, never even take the initiative to change. They accept the status quo that the weight, lack of energy, and health risks and issues are there to stay.

I buy a lot of fruits and veggies.
Breakfast: sáuted veggies and egg whites
Snack: fresh fruit or Greek yogurt or both (or sometimes a boiled egg)
Lunch: salads from Walmart, Sprouts, Safeway (one serving, ReadyPac work best for me, preferrably one with a source of protein)
Snack: same as morning or natural almonds
Dinner: chicken, roasted veggies (or eggplant parmesan, or grilled Swiss cheese -less sodium- on Killer Dave's thin sliced bread and veggies)
Snack: airpop popcorn or roasted chickpeas

On Sunday. I'll stick chicken breasts or thighs in a crockpot with a jar of salsa and have that chicken to heat up all week. Easy. Or I'll dip breasts and thighs in egg white, then coat with bread crumbs and bake. You can spread miracle whip on a breast or thigh, coat in bread crumbs and bake. Spiralize zucchini. It's fun. Cauliflower rice is good. You can buy a big bag at Costco. I roast asparagus, onions, mushrooms, brussel sprouts, etc. You can make your own humus with chickpeas, tahini, garlic, lemon juice, and olive oil.

I eat out, too. I love food. If I didn't eat out I'd already be my goal weight. No more McDs hamburgers, no starbucks. I gave up sugar treats. Oh, and I did give up my morning fast food breakfast. Mine was an egg mcmuffin or egg white delight. I eased my way out. Started cutting carbs by removing 1/2 the english muffin. Then the whole muffin. Then started making my own breakfast using only egg whites. Then, I started sáuteing veggies to have with the egg whites. I make frittatas all the time. Easy! I do little complicated cooking.

Dec. 2, 2017 The final day of the Fall 5% Challenge on the Tiger Monarchs Team. Here is what I wrote for my final reflection:

I made it to goal. I lost 5% of my beginning weight. I was worried because I went out to eat last night. I ate within calorie range but the sodium does a number on me. Yesterday I was at least a half pound lighter but I attribute being up due to the sodium from last night.

The challenge was highly motivating and I did enjoy it. I do better at a challenge like this than any we may have at work.

This challenge actually exceeded my expectations even though I didn't actually know what to expect because I had never done a SP 5% challenge before. It was well organized and the team leaders are to be commended.

I am happy to announce that I am off my high blood pressure pills. I pray I can keep up a healthy lifestyle and never need to go back on them.

I continue to adhere to many of the weekly goals on most days. Each weekly goal was something I know I need to do for this lifestyle change. The more I practice or participate in better behaviors, the more likely it will become a permanent part of my life.

Tracking food and regular daily exercise, upping veggies and fruits, controlled eating (no bingeing in the evenings or between meals and healthy portion-controlled snacks), de-cluttering, and no added salts are all the stepping stones I must adhere to in order to reach my goals.

I hope there will be a maintenance challenge I can join someday. As hard as it is to lose and get healthy, maintaining will be even more so for me.

Thanks to all team leaders and members!

Day 1,2,3,4,5,6,7,1,2,3,4,5,6,7,1,2,3,4,5,6,7, 1 Coach Nicole's SP Sweatsuit to Swimsuit Bootcamp Challenge. This challenge is not as intensive as the 28 Day Bootcamp so I still include videos from the 28 Day Bootcamp, also.

(Written sometime during the 2nd half of the 2017 fall challenge)

There are so many I don't know where to begin.

1. I have lost 60 pounds since Jan. 2017.

2. I was down to half of a HBP pill. I am checking my BP with no meds this week. So far, so good. As of Nov. 2017, my blood pressure is low with no medication!

3. I have finally left the obese range of my BMI for my height, weight, and age. I am currently in the overweight range.

4. Reaching Onederland was a wonderful feeling. I am now 168-169. ( I got down to 168 after first joining SP in 2009. I gained nearly all of that loss back. This time I aim to get to 141, reach a weight I am comfortable with maintaining and stay within a certain range.)

5. I can ride my bike for hours. I hiked a local mountain Sunday, Oct. 22. . It took 3 hours but I did it.

6. I fit into size 14 pants. Now size 12.

7. I am on an exercise streak. I exercise daily.

8. I had to buy 5 lb. weights. 3 lb. are too light. I could't find 4 lb. at Walmart. 5 lb. is a challenge but I'm up for it.

9. I cleaned out my closet and have a lot of clothes to drop off at St. Vincent de Paul and/or Goodwill. A lot!!!

10. I gave up refined sugar treats on March 14, 2016. I gave up such things as doughnuts, cookies, candy, brownies, bars, cake, pie, caramel apples, ice cream, etc. As of Aug. 2017, I have given up chips and crackers. !

I also believe in the power of prayer. I should do this all the time, but sometimes at my low points I get on my knees and beg for God's help. He is there for me. He doesn't always answer my prayers the way I WANT them to be answered or WHEN I want them answered, and sometimes he says no, but he does answer them. I thank him for all he has provided. Sometimes it seems he isn't there but that is when I am reminded of the footprint prayer! God bless. Good luck on your journey. God does not want us to be unhealthy. He wants us to be happy. That takes initiative on our part to do his will. That means exercise, eat healthy, and lose weight.

I was thinking about Jonah. I love the story of Jonah. He was a reluctant prophet. But eventually he accepted the fact that God had a inescapable plan for him. It took great courage to walk through the city of Ninevah. I doubt I could do that, especially in today's social climate. And I wouldn't even risk being stoned.

I always wondered why God put it the way he did in his scolding. In my opinion, Jonah wouldn't feel sorry for the bush. He'd be more upset that his own personal comfort would be compromised. It was hot up on that hill. And deep down, I'm sure he was glad the city would not be destroyed. In the end, he did his job and it reaped great benefits for the people of Ninevah. They listened.

More than I can say for the people the media highlights today, especially the escapades of those in the movie business. The people I know have lives far removed from such lifestyles. They are doing their best to raise their kids to be productive members of a society with a conscience and desire to love God and be faithful. It's definitely not easy. But it's more rewarding than a life of excess and immorality.

Kettleball videos on SP.

Jessica Smith TV. I'm not her biggest fan. The music is too loud plus...... However, her 40 min. Seated Chair Cardio and Strength and her 10 min. Seated Chair Stretch are a real work out.

16,17,18,19,20,21,22,23,24,25,26,27,28 completed of Coach Nicole's 28 Day Bootcamp.
I'm finished! It is a great bootcamp!

I like the relaxation and stretching that can be done through meditation but not sure how I feel about yoga when listening to a video talking you through it when words like third eye and such come up.

I also meditate to Gregorian Chant and following Lectio Divina.

I found a guy on Youtube who can talk me through relaxation. Michael Seeley. Very calming.

I will do yoga on wii fit and modified yoga poses during excercise but that's mainstream. Even Leslie Sansone, Coach Nicole, and Kathy Smith use some yoga like poses/stretches and they are good for contributing to functional fitness.

Great article:
nse:-A-Reboot-That-Works&id=8224469 A safe and healthy "cleanse" WITH FOOD! (Juice cleanses don't work.)

March 14, 2016 I gave up processed sugar treats. For better or worse, I still eat ketchup and I'm sure there is hidden sugar in bread and other foods I may eat. But I don't eat chocolate and caramel candy, doughnuts, cookies, ice cream, brownies, cake, bars, desserts, kettle or caramel corn, etc.

July 17, 2017 Today I have given up chips. Including potato chips, pita chips, Cheetohs, Cheez-its, Pringles, crackers, pretzels, etc. I rarely if ever buy these items but in the last 5 days have induldged, desired to eat more, and even considered buying some.

My Merry Christmas 2017 Goal
I posted a blog with three options of pounds I expect to lose each week and how much will be gone by Christmas 2017. Depending on if I lose 2 pounds, 1 pound or 1/2 pound each week I will weigh, respectively, 142, 161, or 170 pound by Dec. 25. I will be happy at any of those weights.

I have begun to limit the times I go out to eat. For me, it's mainly the sodium in the processed and restaurant food. It can do serious a healthy lifestyle change (notice I didn't say diet!) and to one's heart. I have a long term goal of 40 pounds. I want to lose 1-2 pounds per week and have set smaller goals along the way to a Merry Christmas 2017! I am changing my tracker today to reflect my new 40 pound goal.

I read this in a blog today, "Jenny Ruhl, whose website," saving it here so I can google it later.

I read this on the member feed: "Almost ALL scale movements are the result of fat burn that happened days, or even weeks ago!"

Committing to a daily exercise routine in the 30 Days of 30 Minutes Challenge a SP member wrote, "...there is no internal debate or choice about whether I will exercise today. I know I will exercise every day!"

"Today I will love myself enough to exercise." From SP article about mantras. 💖

I like this quote posted on the community feed this morning: "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryan I am a big believer in changing habits and think it's the secret of a happy life.

"I like life, life likes me, I think life's a perpetual spree." Scrooge sings this in the movie musical Scrooge with Albert Finney based on Charles Dicken's A Christmas Carol. 🎄

"All the fat belongs to the Lord." Leviticus 3:16b Please, take it, Lord. 📿

St. Teresa of Avila left this prayer behind in her prayer book when she died in 1582: 🙇
"Let nothing disturb you, let nothing frighten you. All things are passing; God alone is unchanging. Patience obtains all things. God alone suffices."
That prayer helped me get through many difficult times in my life. With as much weight as I have to lose I have to remember "Patience obtains all things."

With patience I can lose slowly and safely and get my life back.

"There is hope for your future, says the Lord."
Jeremiah 31:17

A woman posted, this on the community feed: "Down to 191.8 pounds yeah baby yeah I'm on the hard boiled egg whites( no yolks) and skinless chicken breast steamed , grilled , or baked, cucumbers, watermelon, cantaloupe, and Apple cider vinegar water, losing 2lbs a day and of course I walk for 90 minutes or more a day.. and I just broke up with my boyfriend of almost 9 years but I won't give up my new healthy eating." Losing 2 pounds a day is not healthy. Did she mean per week?


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Member Since: 3/29/2009

Fitness Minutes: 38,930

My Goals:

Articles I like on SP

60-Second Health and Fitness Boosters
Simple Ways to Improve Your Health--Almost Instantly!

My Program:
1. Make healthier fòod choices
a. eat more protein (low fat options)
b. eat more fruits and vegetables.
c. daily exercise (even if only a 10 min. walk.)
2. Exercise 30 min. at least 4x a week.
a. Walking Away the Pounds Video.
b. Walk with someone outdoors.
c. Try other forms of exercise.
d. Wii fitness and Sports
e. Ride my bike (as of Jan. 2017 this is my go-to exercise. I now have a bike at the lake where I have always ridden but also have one here, too.)
f. SparkPeople videos (I like Coach Nicole. Why did she leave SP?)
g. Hike weather permitting. Enjoy AZ
h. Get out more when I'm at the lake.
3. Keep track of fitness and food intake on Spark

4. Turn off the TV.
a. when I eat
b. when it's not interesting anyway
c. read more books

5. Tidy up at least one area of the house each day so I can enjoy weekends more.

6. Log in and keep active on the SP website.
a. communicate with Spark Friends.

Personal Information:
I'm not letting my work consume me. A healthier me must be my true focus.

I have a masters' degree/reading specialist.
I do not have diabetes but joined the challenge because one of my best and long time friends has juvenile diabetes. I gave up processed sugar on March 14, 2016. I am proud of that decision. Due to my intense cravings for more and more and more and my inability to stop at one serving, I had to make the drastic decision to end processed sugar consumption. In my view processed sugar is a like a drug and poison.

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¯`v´¯) I love my grandbaby!
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Other Information:
When is George RR Martin going to come out with his next book? Or Sue Grafton for that matter. I also like Karin Slaughter, Michael Connelly, John Grisham (although his older books excited me more). Ken Follett, plus many more. David McCullough writes well researched and interesting biographies. Prayer and Reading are my anchor. Riding my town/beach cruiser bicycle is also my passion.

I need to become more disciplined. I have lost 57 pounds since Jan. 2017. I want to lose a few more pounds by Christmas. But, more importantly, I want to get off high blood pressure meds. I'm down to half a pill.

Read, ride my bike, take photos, hike when my knees allow, spend time at the lake, taking classes, going to conferences, my faith is important to me.

Riding my bike. I enjoy Coach Nicole exercise videos and challenges but I use Leslie Sansone dvds and other videos on youtube. I have to do low impact cardio.

I like ice water. I've never been a soda drinker. I do dri

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 Pounds lost: 63.0 
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    Happy Wednesday! Go crush your goals!
    412 days ago
    Just stopping by to say, "Hi!" Go crush your goals!
    474 days ago
    Saturday and Sunday: Singing Sweet, Spiritual, Soul-lifting Songs of Self-help Sentiment that Stirs Sweetness, like the Spender of my Soul-mate and Savior's Smiles and the Sufficiency of He whom daily Sows Self-acceptance, Sensibility and Sublime Serenity, Spelling Satisfaction and Success. emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    1172 days ago
    Looking for a Fun Challenge this Summer? Want to get connected with a Team to support you through your Journey to a Healthier Lifestyle. If yes, then consider joining the BL Challenge that starts early June. Each week 11 teams of 24 Active, do fun nutritional and fitness challenges. The challenges promote a healthy lifestyle and If for some reason you cannot do a challenge then they are modified to meet your needs. Often we do the challenge in a game form, we have BINGO and TIC TAC TOE or seasonally themed. For Spring we had Gardening Time, Help Fill Peter Rabbit’s Basket and Bingo. If you decide this might be for you you can leave your name on the waitlist for the Summer challenge. To get to the Challenge go to my page and click on the “BLUE BIGGEST LOSER” Icon, or copy and paste the link below, or let me know and I can send you an invite. Join the Team then sign up on the waitlist. It’s the thread right below the Chit Chat.

    1179 days ago
    Thank you for popping by my blog and commenting.

    WOW! just look at you 63lbs down, now that is impressive
    1184 days ago
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