Goals Challenge
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Not much smoke in the air again today - feeling so blessed because of that - yesterday I was able to get out and walk 1/4 of a mile and am thinking that before lunch will give it another try - though my left heel is bothering me some but it would be nice to do the walk.
Bren you mentioned your AM readings below 150 4 times this week. That sounds good. I know that when we record the numbers here in Canada they are lower then the USA. For instance mine this morning was 6.2 and I believe that when converted to USA (multiple by 18) it would give me 111.6 - to convert the magic number is 18 so in Canada to convert to USA we multiple and to go from USA to Canada divide by 18. The magic number I was told is to stay under 7.0 (126 USA) as that is the number that tells the doctor that you are a diabetic. Most days I get just under - somewhere in the mid 6's but honestly would like it to be around 5.5 (99 USA) as the diabetic nurse said that was the ideal number. Sure makes a difference in what I eat - even vegetables will bring that number up.
At any rate I am doing fairly good - still would like to improve more but I guess that is normal. Have been having to much flour based foods and that really does a number on my body. Also I started drinking soda pop again - not good - and my weight immediately goes up by 4 pounds when I do - so need to get rid of that craving. Went 6 years without any then had a mouthful and was back drinking it again - sounds like an alcoholic right? But that is what happens when you are a food addict - one bite of a food or a drink that is not good for a food addict and they go right back to eating them. For a food addict there is no 'eat in moderation' - they either eat nothing of the food that is a trigger or they go all out. Would be nice to be able to say 'thank you,' and leave it at that but it doesn't work for me and for any one that cant seem to stop.
I am one that doesn't like the thought of giving up a food 'forever' but sometimes that is what we have to do - if we can't just have one bite we have to give it up. For me anything with sugar or flour - I am human and keep falling and eating foods with those ingredients but I know that they are not doing my body any good - they are only promoting more food cravings. I never could control it even when young. Though I never had a weight problem till I got into my 20's but when I was young and mom did the cooking she also control the fact that we did not indulge on foods that contained sugar or flour. Yes we had deserts - cakes, cookies, homemade bread - but we were never allowed to indulge eating unhealthy amounts. In fact a memory I have of when I was young is of my parents telling me to quite inhaling the food, to take time and chew but I wanted the main course to be over as I knew there was a delicious desert waiting for me and I knew if I cleaned my plate (never was forced to clean it or overeat) that I could possibly ask for 2 servings and would be allowed. The addiction started early. But I was a 'thin, tiny little girl' and until I was in my mid 20's I didn't weigh more than 100 pounds - usually around 95 - 100.
Any rate that was a long time ago, I know how to eat healthy, I know what my body needs as for as food (and especially spiritual food) goes and am working on getting better at it.
Here is what the food tracker says re the nutrients for today
Total calories eaten 1095 Total calories allowed 1200
Total carbs eaten 125 Total carbs allowed 150
Total fat eaten 35 Total fat allowed 40
Total protein eaten 83 total protein allowed 60
Total sodium eaten 1166 total sodium allowed 2300
Total sugar eaten 42 total sugar allowed 45
Overall pleased with that - when I completed logging in I clicked on the 'completed' and it told me that if I ate like this for the next 5 weeks I would lose 5 pounds = so that is good in my option.
Mark 12:28-31
And one of the scribes came up and heard them disputing with one another, and seeing that he answered them well, asked him, 'Which commandment is the most important of all?'
Jesus answered, 'The most important is, 'Hear, O Israel: The Lord our God, the Lord is one.
And you shall love the Lord your God with all your heart and with all your soul and will all your mind and with all your strength.
The second is this: You shall love your neighbor as yourself. There is no other commandment greater than these.
- Marilyn
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I'll have a 4 month average for my endo Dr. when I see him in September. I need to go next week when off, for my lab work. I'm praying things have improved somewhat. I'd love to be at 215 by Sept. 1 when I see him. I need to schedule appointments with my cardiologist and PCP for October, and I have the October 20th appt. with the kidney Dr.
I need to do another Kitchen Inventory and let some more things go. I want to get my kitchen orderly again so I'll be more inspired to do proper meals. "Proper" is a rare occasion for this old girl.
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Yesterday's grilled chicken salad for dinner hurt my Sat Fats and Cholesterol numbers, but calories and carbs were good.
Today, I was in plan on all numbers. That's rather surprising since we had left over spaghetti for lunch.
Calories - 1016
Carbs - 100
Sat Fat - 13
Cholesterol - 1201 -
I started my day with my 300 calorie protein drink. That leaves me with 450-500 calories. I'll do my 180 calorie protein drink for lunch (no veggie chips) and I'll work out my dinner to get 300-320 calories which will take me to my limit. We'll see if I can survive on that! LOL!1
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@connierandel - love how you share your numbers - I have never been able to get mine that low. I know for cholesterol they say the max you should have is something like 300 and I have a hard time getting it lower. For instance for breakfast I have 2 hard boiled eggs and 6 oz of fruit and that gets my cholesterol over the high end - but one egg will get it about 1/2 but 1 egg is not enough for protein for me - so it is a challenge - any suggestions?0
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Marilyn- I basically have given up egg yolks. I use egg whites for the most part. If I make salads with egg, that is about the only time I use whole egg. If I do scrambled eggs for the family, I use half egg whites (buy by the quart) and half real egg. I also do not normally eat any processed meats due to sodium content - that also helps.
I also don't really watch my protein. If I was worrying about every nutrient, I couldn't do it. I would be stressing and then would probably give up.
I was on basically a keto diet and my cholesterol ran high, then my hubby had to watch sodium, so it has been a learning process. I am finally starting to see some scale movement, so I guess it is working.
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Okay, today I was going to try and stay between 750 and 800 calories. I was hungry! I ended up with
Calories: 894
Carbs: 70
Saturated fat: 7
Protein: 64
Sodium: 1020
I think that that will work for me for the next week. I'm quite satisfied right now and have some cashews yet to eat. The site didn't like me being that low, but for one week they are going to have to live with it! LOL!1 -
The site gripes at me often! If you are under 1000 calories it tells you about it!
Kim - With your problem with water retention, have your doctor's given you a specific sodium goal? Bill's blood pressure caused the doctors to limit his sodium. He probably had been telling Bill that for years, but I hadn't been going into the office with him. It's amazing what you learn when you bully your way into the offices. With Bill's cognitive issues, he doesn't pick up on everything they are telling him, so he needs an extra set of ears. The problem with sodium is that it hides!2 -
No, they have never mentioned limiting my sodium. I do track it, but, as you say, it hides and some of the things may not have a sodium count. Odd that they haven't been concerned about that. Although, the NP that we are seeing for Mom does really good for her, but I feel like she doesn't know what to do with me. I'm going to look for a new doctor for us to go to, I think.
Here are my numbers for today:
Calories: 995 (I added 1.5 C of cranberry juice today so my carb and sugar numbers are off)
Carbs: 153
Sat Fat: 5
Protein: 46 (gulp)
Sodium: 824
Sugar: 622 -
Tuesday
Calories 861
Carbs 100
Sat Fats 13
Cholesterol 74
Sugar 23
Sodium approximately 1300. I added in the sea salt that I used at the table and Accent (msg) that I used when cooking. I was probably high on both of those, but would rather over-estimate. Just a little "extra" here, I did research when checking on something to use in the place of salt when I had to start cooking without salt. Our doctor told Bill to never use a salt substitute because it is so hard on the kidneys. When I was reading, I found that Accent (msg) has about 1/4 the sodium of salt and will add a lot of flavor. I know it has a bad reputation, but it has really helped us, and we don't have any allergic reactions to it, and it is safe for the kidneys.
Kim - Doesn't your husband work in the medical field? Could he do some research for you on a primary care that will work with your issues?1 -
He does work in the medical field, but on the equipment and by phone. He doesn't have any contact with doctors, just lab techs, and not even in this area but all over the country. My hairdresser mentioned a doctor she has seen who used to be a spine surgeon and then went into family practice but I don't have his name, she never got back to me with it. Wade went to see an NP at an emergency clinic for his physical and he referred him to another doctor for care with a problem that they found. He's the same person our pastor and his wife go to when they have something that needs addressing. He's the one that referred us to who we go to now since they work with geriatrics. There aren't very many doctors who deal with lymphedema and lipedema, I'd have to go several hours away to a bigger city. I looked up functional medicine doctors or NP's and the nearest ones are at least an hour away. Often you have to go and see them, especially at the onset, a couple of times a week to get all of the testing done. My FMNP in Hickory continues to carry me as a patient so I am able to order my hormones and my supplements from her still and can call if an issue arises. Because I don't drive, I hate to put someone out to have to take me.
Down three pounds to 236.6. I'm not feeling deprived either. I'm hoping that my body won't realize what is happening and stop this downward cycle, but I think if I can continue with this for at least the rest of the week I should be able to up those calories just a tiny bit and make the MFP system happy! I'd like to be in the 1000 to 1200 range rather than the 1200-1500 range I've been in. Off to track my food for today.2 -
Wednesday:
Calories 911
Carbs 100
Sat Fats 11
Cholesterol 98
Sodium 959 - If this is mine, Bill's should be okay.1 -
Wohoo, Ladies! I was off track and playing in the ditch for several days and lost my standing at 225 I held for a week. Time to get back on the road and carry on. Today's stats: 226.2, 116/79...67 and FBS was 227.
I see my endo Doc next Wednesday so will need lab work that morning, prior to the appointment. I got a reminder to have my eye exam so will set that up, then call to schedule the other appointments I need for October. I do drag my feet with that. I'll take my card with me as a reminder today.
That's a good report, Kim. You've always been way more disciplined than this Girl...and you inspire me.
I want to strip my bed then get ready for work. I have new sheets and a mattress cover to put on if I have time...if not I'll do it after work. I got my weight recorded and tracking done and hope to stay on course for the day...1 -
I weighed in today and have lost another pound. A pound is a big deal for me! It is not easy to get these pounds off with this diet, so I am always excited when I see a move on the scales. I am now 10.4 pounds from my goal (need to get back into all of the clothes!).1
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Connie...I have a closet full of things I haven't worn in 10 years. I've given away a lot and still have too many. I joke about getting rid of a LOT more if I can retire as I'd live in my jammies unless I had a grocery pick up or Dr.'s appointment.
I DID manage to get the new mattress cover and sheets on my bed....but it was in 3 stages due to back pain. Then I got to the car 3 times before actually leaving....I forgot my coffee, got in the car, forgot my hearing aid. Ack! I was exhausted and perspiring heavily at that point! What a weak weenie I am!1 -
Well the month is coming to a close in a few days - and I am not near meeting the goal I wanted for the month - the stress / anxiety I have been dealing with re wildfires and covid are getting to me - and now that it is the end of the month it means it is time to pay the bills - another stress time as we have had a few extra things done causing money that wasn't really budgeted for - and on this coming Wednesday we need our fairly new stove looked at as the oven has decided not to work, and our very old washing machine is acting up again - so the repair man is coming up - praying that both will be able to be fixed without a huge bill. I know the washer ( it is a combination washer on the bottom and driver on top) is old and should be replaced but don't have the $2,000 to do so at this time so am praying that he will be able to fix whatever the problem is at least keeping it running till the spring when it would be a bit better time financially to invest in a new one. Joys of being a homeowner - love having my own home BUT lately due to my age am thinking maybe we should sell and take the large equity and go into renting a condo /townhouse but the rent would be the same amount as our mortgage but the good thing is we would have more cash flow due to the sale of the house - but husband isn't there yet. Maybe if he had to pay the monthly bills he would understand better but he feels I have a better handle on it. Now if he will only stay on the budget for the month and things will go ok.
So am starting to make goals for September and this time am really going to work hard to met them - need to get this health situation under control as I am getting older and the health is only going to continue to go down hill if I don't put a stop to bad eating
- Marilyn0 -
Our challenge for the coming month is going to be one of movement and reassessing goals.
I wasn't able to meet my goals even though I was pretty faithful to my modified THM diet. I did enjoy some treats, but worked to make them fit within my goals, and I will continue to enjoy treats the same way.
My goals this month will be to keep my calories in the 1000-1200 range each day, that means I am going to have to be more faithful in tracking at first to get the feel of what that calorie range will allow. I am also adding steps to my goal for this month. I want to start out with something I know I can do. Five laps around my house is around 350-400 steps, so the first week I am going to do five laps on five days of that week. I am going to go to seven laps the second week, 10 laps the third week, and 15 laps the fourth week! Those are my goals for the next month.
We took mom to the doctor this morning and she wanted to treat us to McDonalds. I ordered a Crispy Chicken and ate just half the bun. Even doing that I was able to keep in my reduced calorie range for this week:
Calories: 883
Carbs: 98
Sat fat: 6
Protein: 62
Sodium: 1719
My weight was 236.2 this morning. Praise the Lord!1 -
Boy howdy...great timing! I didn't meet my goals either...and other than the down times with the foot pain etc. I didn't try very hard so I am ready to move on!
The movement part is absolutely necessary and I will aim for 10-20 minutes daily to start...and keep a chart. I also need to reign in my calories. I do great during the day and by 5 PM, I feel whipped most days and don't want to expend much energy preparing a meal BUT....I will strive to "Do it anyway"....3-4 times a week.
Last night, I had jalapeno cornbread and Hoppin' John...so delicious.....but then I had 2 hot dogs. Ack I can do better than that!
I still need to sort my fridge and freezer, do a Kitchen Inventory and meal plan. I'll work on those things (and that laundry pile) in the month ahead.
Blessings to all in tis new day....1 -
Friday:
Calories 1023
Carbs 97
Sat Fats 11
Cholesterol 226 (ground turkey and whole egg)
Ugggg, Kim. You know you are hitting me in my weak spot! Moving/exercise are the bain of my weight loss. I will re-look at my goals, but other than exercise, I think I am on track.
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Connie, I'm with you - thus the challenge. I really need something to give me the impetus to move more! It's easier for me to do the laps than to add a specific number of steps since not every lap is the same number of steps (like when I cut a corner or take the long way around an obstacle! LOL! Counting five laps is much easier. Walking the house is easy for me too, it's a circle (the kitchen and living room separated by a wall but with two entrances. We also have a couple of long wide hallways that I go through as well, so I get about 80 steps per lap. Will start with that on Wednesday, but enjoying birthday celebrations and all that goes with that in the mean time. Just have to be very selective and careful.1
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I did some squats yesterday for the first time in months. I held onto a chair for stability. I overdid the sodium badly at lunch yesterday with my yummy lunch...Michelina's chicken stir fry rice, with soy sauce and some Thai chili sauce, and my cup of added diced veggies. Delicious and plentiful but I paid for that indiscretion. My left knee was so swollen and painful that I could hardly walk by 5:00 and I used my cane last night to get around. It's much better today and I thank God for that! That was scary! I'm using my cane around the office as well.
Today...I have Birdseye steamer rice and veggies, (20mg) extra veggies (10 mg) and one Tyson chicken strip (500 mg for 3 oz.) ...and brought my lower sodium soy sauce from home. I'll tread more carefully today. For dinner I plan an omelet with the last Crack an Egg cup....I still have a lot of processed things to use up or give up....but also have an abundant supply of healthier items to choose from and need to do that more consistently.0 -
A couple more days for August but will give my goals for September now.
(1) Every evening after supper I will look at what I have in the cupboards and fridge for food the next day and then will write down what I will eat the next day from what I have on hand. I will commit to eating only what I have written down
(2) I will avoid all food that has flour in it as flour reacts in my digestive system and also is something that causes lots of cravings for me.
(3) I will listen to a sermon either by John McArthur or one that our Pastor did since he came to the church 3 years ago - I will listen to this while having my breakfast
(4) I will read 2 chapters from the Bible every morning right after eating breakfast and listening to the sermon as mentioned above
(5) I will walk daily - weather permitting will walk the grounds of the 'park' we live in which will give me 1/2 a mile OR I will walk in the house with the goal to get 1500 steps in during the day - means a little pushing for me but I will do it
(6) I will cut back on the time on the computer and spend more time in the Word of God
Now to gear up to make sure I am ready to accomplish those goals. I did not write down a goal for weight loss this time but I know that when I have done these above goals in the past I have lost 5 pounds in the month. This would be just a bit over 1 pound a week - and as I have over 100+ pounds to lose if I am honestly eating healthy, am in obedience with the Lord that it will happen.
- Marilyn
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Friday
Calories 984
Carbs 95
Sat Fat 9
Cholesterol 118
I need to think about this challenge. Maybe I can tie it to outdoor walks....or to x number of minutes on treadmill. I just need to set a goal that I will accomplish. I HATE to not meet goals. I am competitive with myself!1 -
Connie...I need to be MORE competitive with myself! I am too lax and easy on me.
I ran off and forgot to bring my lunch today. I have things in there but will just fast if I can until dinner. It won't hurt me. I'll make myself a note tomorrow to bring stuff! I did make and bring my tea however and I am enjoying that. I save and reuse my Sonic and McDonald's cups...like my Mom would the Dairy Queen ones. I got in trouble several times for trying to toss her cups! LOL....I still miss her, but am so thankful she's not having to deal with these troublesome times.
I did very badly at dinner last night: beans, cornbread, okra and fries....and I paid the Piper this morning with sky high FBS...shhhh....363. I will straighten up and fly right as Mama would say. Starting with the current day as it's all I have right now.
Marilyn! I could copy your notes as well! I am moving more on purpose already and making a conscious effort to not spend all my time sitting. I have computer time at home, then 9 hours here at the office so it takes conscious effort!1 -
Adding exercise and since most of my go-to moves aren't listed, I made some up. Squats, my 5X15 moves, free weights and the like. I'll play some more to add wall push ups or that can be part of my 5X15.
I did manage to wait until dinner to eat but ate too much so the benefit was lost. I'll make sure I'm covered today. I did have a wonderful salad at dinner last night...my first in too long since most of my produce ends up in the trash I hate to say.
I plan to have another tonight, with a salmon filet. I can pop it in the AF, from the freezer. I need to work on getting my carbs in order to better my sugar numbers. FBS was 232 today. Goal is 100 and has been for years. I may have hit it once...in 7 years?1 -
Am looking forward to the 1st and getting started on my goals. I've had way too many sweets for Mom's birthday. I told way not to get anything like cake for my birthday since we have so much left over from Mom's! We have part of a chocolate cake (yippee, I can't eat that), two slices of her ice cream cake left, and some pecan pie! Wah! I might do a piece of pie for my birthday, but then that's it, no more treats (unless they are on the THM diet) for me - well, until I might have something for our anniversary on Sept 15th - our 37th, maybe a shared piece of something yummy. Usually we are so full when we go out to eat that we skip dessert, so let's hope that's the case. I'm hoping for a nice steak dinner! Sweet potato fries and broccoli on the side - oh yum!1
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I cheated terribly today. We were late getting out of Bill's doctor's appointment and Bill wanted pizza. We have had a couple of frozen pizzas at my moms as quick snacks, but haven't ordered a good pizza for at least 2-3 years. Oh my, it tasted so good, but the calories, sodium, red meat, carbs, fats and everything we try to minimize was maximized tonight!1
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Looking forward to tomorrow - new month
This afternoon I get a molar pulled so for the next 5 or 6 days I am on clear liquid - how that will work for my weight loss not sure
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Marilyn - If you don't make mistakes you will never succeed. I loved the series done by John Maxwell called failing forward. I used the principles in a business context, but I think about them often in life.
I walked the short route on the block today (6/10 mile route). We had a rain this morning and this afternoon and evening the weather was absolutely perfect! No excuses about getting that walk. I also love it when the tracker here increases your calorie/carb/sat fats totals when you log exercise. I got an extra sat fat - that I used!
Calories 903
Carbs 77
Sat Fats 14
Cholesterol 232 (tuna salad for lunch)1 -
I got some walking in yesterday AM, with getting to the lab, the picking up my HEB order after. I got gas in the car on the way to the lab. I only fill up once a month. Hooya!
I had orders from 2 doctors for labs and that tech snagged 6 vials...ack. When asked "which arm" I always say yours?.....nobody ever agrees with that. I did pray for little pain, speedy in and out and God heard and helped me. I was there at 7:30.
I had a long nap after breakfast and another in the afternoon. I was so very tired. I got up at 4:15, hoping to get some work done before my appointment. My apartment needs some care and so do I.1
