Shape Shifters Team Chat - JULY 2022
Replies
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Steps:
7/9 9,281
7/10 7,657
7/11 4,427
Low steps yesterday, my husband had chemo & was sick - I was exhausted & tired - it rained off and on & was humid so no walk during lunch or after dinner
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Daily Step goal: 10,000
Sun 7/10: 13,458
Mon 7/11: 16,432
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Steps
July 9: 21.975
July 10: 19.588
July 11: 16.115
Hello Shape Shifters. Hope everyone is doing alright. I went for a walk on Saturday and Sunday, but Monday was a little lazy. I haven't been out to the national park with my camera lately. It will be a bit warmer and sunnier this week, so I will see what I can do. I have been really tired though and had have to nap often so no promises. Happy Tuesday everyone
@jessicakrall8 Sorry to hear you have able been going through a rough time. It's very impressive that you have kept up with your walking. I have noticed that one is easiest for me to keep going as well; it's my healthy food habits that go out of the window first.
Since more people seem to be having some struggles, I thought this would be a fitting image to share that I came across earlier today. Hang in there everyone.
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Great step counts guys! - @Walela617, @izzyred9400, @SavageMrsMoose, @frankwbrown, @Pupowl
Hugs & payers 🙏🏼 to @LaurieWrobo
Great perspective provided in that image @Pupowl3 -
izzyred9400 wrote: »
@izzyred9400 - I thought this cartoon was so cute and clever. It made me smile, but it also put a spotlight on my weakness -- turning to sweets for comfort when I'm feeling stressed! So, I thought there must be someone clever out there in the "googleverse" who has identified negative-to-positive anagrams. Of course there was! I found out there is even a special name for these flips -- Antigrams! So, your post inspired my Tuesday Tracking theme for today!
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After reviewing the June survey responses from Shape Shifters about what motivates them, we decided to experiment with a theme for each day of the week. We'll reflect on whether you like the idea after trying it for awhile, and we can always adjust, so let us know if you have any suggestions for improvement.
Today is Tracking Tuesday with apologies to our friends in time zones where this is arriving late. The daily focus is not a rigid boundary. We can bring up topics whenever we want in our Shape Shifter discussion space; but, the idea is to motivate one another in the short-term so we can adopt positive habits in the areas we want to improve.
Tracking behavior helps us become more aware of the number of calories we consume, learn more about our nutritional balance, and find out how much energy we are using through exercise and daily activity. Some of us are tracking fiber or water intake, or working to improve our sleep and other habits that contribute to overall wellbeing.
What are you tracking? Why? What are you learning? How are you acting on what you learn?
If you have spent any time reading the MFP Success Stories, I'm sure you've seen the recommendation made by many people regarding tracking. Many of them suggest starting our health and wellness journey by tracking everything we eat with no judgement. This approach is also recommended by James Clear, author of Atomic Habits. According to researchers and anecdotal reports from MFP success stories, the first step is to capture the current status (e.g., existing behavior patterns, consulption levels, nutrition breakdown, etc.)
So, let's try to be as accurate as possible, without obsessing over it. There are a few helpful antigrams (see previous post on this) that I'm going to use this week to change my mindset while tracking the amount of fat in my diet:- Instead of ON THE SLY, I'm going to track HONESTLY
- Rather than view fat as an ANTAGONIST, I'm going to incorporate healthy fat, so that I'm NOT AGAINST all fats as "bad"
- Whenever I feel a sense of FLUSTER, I'll choose a RESTFUL or rejuvenating activity instead of turning to sweets for relief.
Do you have a favorite anti-gram (word that means the opposite when spelled in reverse) that helps you flip your mindset from negative to positive? Keep tracking, and please share what your learning! Your experiences are motivating to other Shape Shifter teammates.2 -
Thanks, everyone! I went to our internal medicine department this morning. The doc on call seems to think it's a whole bunch of broken blood vessels due to my skin stretching so much due to the extremely swollen feet I've had the past three weeks. Still undergoing testing, but so far they've said my kidneys, liver & heart seem ok, and my bp was 118/61 - I'll take that
She did tell me to not walk overly much unless I have to, but since I don't drive and walk everywhere, that's difficult. I'm not exercising right now - spend any free time with my feet elevated, praying for some relief.
Hugs to all those struggling this week - it's been a doozy...xo6 -
@Susanna527 - Thanks so much for the update. I’ve been thinking of you after seeing that painful looking photo of your ankle. I’m glad to hear that your vital signs are all good and the rash isn’t something more serious. I hope you can rest your feet as much as possible and feel better soon. Did your doctor have any idea what caused the underlying problem of the inflammation? Maybe it was the heat or over exertion? I’m sending healing wishes ❤️🩹 for a speedy recovery!2
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@Pupowl - I saved that image to use in my work. It’s so simple, yet powerful, and really resonated with me. There are times I wish we could fill in that deep crevice with fresh water or dirt as a community. It reminds me of some of those cooperative games that accomplish a difficult task with ease when everyone contributes, working together to make it easier for each of us to climb.
@LaurieWrobo - Your empathy and caring for your husband during his chemotherapy treatments exert a lot of extra energy from you. I think resting on a rainy day seems like the perfect response.
If anyone needs an extra hand 🧗, feel free to message me directly using the friend feature. Sending healing and calming vibes to you all (e.g., for your move @jessicakrall8’s, injuries @Susanna527, @ac204, head colds and puppy recovery @CasandraW and @Nataliewr0403, and the general stress of uncertainty @Jax_Grim).
@Yukie_OP - I loved your message about unplugging!! Welcome back to everyone who enjoyed a recent get-away. I definitely need to try a Wobbly Pop @JenHul but I’m a bit afraid I won’t be able to enjoy it in moderation. 😬 A new ‘bucket list’ item for me! 😉
P.S. Keep up the great work on the steps. I admire (and envy a bit) your dedication, and appreciate you all as role models I hope to follow one of these days. Go get those steps! (Except you, @Susanna527) 😓2 -
Shared these on today's group challenge, but I think you'll like them too!
Jessica
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@Nataliewr0403 I never saw a response...if you have steps for Jun 26 - Jul 1st, I can record those for you as well. Our stats for July began on Jun 26th. Let me know. Thanks! Jessica0
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So I got some information on my heart issues. It seems I have a couple of issues going on that I do not fully understand yet. One thing is a borderline ejection fraction. That just means my heart isn't pumping out as much as it should. I also have a thickened left ventricle. So both things are most likely due to being severely obese for 20+ years and not exercising. Both may be reversal with continuing to lose weight and exercising. It is also likely the reason my weight fluctuates because it makes me retain water more than usual. The doctor still needs to see the results of my 30 day monitor and I am only 4 days into that.8
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@jax_grim - I’m glad you got some preliminary information from the doctor and good news that the prognosis is so promising. It’s great that you’re already well along the road to making the healthy changes needed to reverse your heart problems. Good work! I’m guessing the initial report is motivating you to continue to refine your healthy habits. I’ll bet you’ll be even healthier when the 30-day monitoring is complete. 👍🏼1
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I notice yesterday's topic had to do with tracking. I really struggle with this. I'm pretty good about logging breakfast and them lunch, but then it's pretty common for me to sneak an unplanned snack and nit record it. I give up hy the time dinner rolls around and then abandon all hope with a couple of evening snacks.
Today us a new day. I'll try to be honest without judging myself.6 -
@lauriwLaurieWrobo wrote: »Steps:
7/9 9,281
7/10 7,657
7/11 4,427
Low steps yesterday, my husband had chemo & was sick - I was exhausted & tired - it rained off and on & was humid so no walk during lunch or after dinner
I'm so sorry about your husband. I started my dog on chemo yesterday after much mental wrestling, and as hard as that has been, I can't imagine what it feels like going through this with your spouse. Sending virtual hugs.
@bassclef I am the same way! So good in the morning, worse as the day goes on... If I complete my diary, its very likely I'm under calories! If not, probably not.
I had a rough day yesterday. Took my golden in for a bunch of tests to determine if he had any other sarcomas or if the sarcoma they found had metastisized. I found myself to be super anxious.
I thought exercise might help and did my speed workout on the treadmill, but I'd gotten a blister on my heel from the day before and it was excruciating! I finished though and managed 20 minutes on the bike and a short arms workout. Felt a bit better.
By the evening, when I picked up Buddy from his first round of chemo, I just said screw it. Greasy hamburger with onion rings and red wine and gummy bears for dinner. Didn't want to log it.
Honestly, I'm a bit hung over- from the food too I think. Going to my husband's follow up appointment for his hip surgery. He's doing great! So well he thinks he doesn't need the other one done. I think he will end up doing this in a year or so, when things get really bad again. We will see.
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@SavageMrsMoose & @bassclef I'm in the same boat as you guys as well.
I start off really good for breakfast (when I eat it, usually run out of time before work) then coffee snack and lunch is logged. After getting home from work, making supper, eating, cleaning up and trying to go for a walk. I usually forget, or just to lazy to log the rest of my day.
I really want to work on this, and my water intake as well. My diary is open for all my friends to see, I'm honest on my logging (even the naughty stuff) when I remember to log
Good luck everyone on your goals! Have a great Wednesday
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Good Morning,
July 10 Steps = 6077
July 11 Steps = 14,989
July 12 Steps = 9,503
Only got out for a walk Monday night as my steps show. Hoping to go tonite if we don't get a thunderstorm.
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Current Maintenance Weigh In
155.8
Bad day yesterday-ended up taking my husband to ER b/c he had blood in his stool-ran blood test, etc everything came back normal - then last night right after he ate, he threw up - I wasn't home I was getting a cut/color
So we see cancer dr next Wednesday to see what will happen - I don't think my hubby can continue on the chemo b/c he gets so sick4 -
Tracking- I track, but I'm not making the best choices for myself I try every dam day - I hope that each day will be better but then it goes to CRAP3
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Tracking - I don't track. I struggle to track in a healthy way, it's like it becomes a challenge to eat as little as possible. Then I restrict for so long that I binge.
My current solution is that I tend to eat the same things every day and have logged them all at one point or another so I have an idea of what the nutritional value is. I stick to these foods in reasonable quantities while allowing myself some allowance to have things that I crave. Just trying to avoid restricting foods, or labeling certain foods as "bad" or "junk". My relationship with food has improved greatly over the past year and I have tried to remove the some of the socials ties to food. Like having a holiday get together and not making it all about the food or overindulgence.4 -
@jessicakrall8
Here are my steps for Jun 26 - Jul 2:
6/26. 8033
6/27. 6864
6/28. 8869
6/29. 6574, 30 min rower
6/30. 6882
7/1. 7434
7/2. 4658, 40 min rower
I found a site that tells me for every minute of rowing is 212 steps…but that is way to high, that would be 6360 steps for 30 minutes don’t you think?
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I log my food throughout the day but if I have snacks late in the evening I don't always add them.I haven't looked at my macros for a few months now.I always log food after I've eaten it.Unless I'm really organised & pre plan my meals & then log them.But this in reality rarely happens 🤔
@LaurieWrobo I don't wonder you're struggling to stay on track.You are doing so well just attempting to keep up after all you've been through.I'm sorry your husband is feeling so ill with the chemo.2 of my close family went through the same thing.
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Nataliewr0403 wrote: »@jessicakrall8
Here are my steps for Jun 26 - Jul 2:
7/2. 4658, 40 min rower
I found a site that tells me for every minute of rowing is 212 steps…but that is way to high, that would be 6360 steps for 30 minutes don’t you think?
@nataliewr0403 I had the 2nd recorded as 4837. Which is correct please? Thanks!
Jessica0 -
Evenin' all Swooping in for a quick hello, hugs all around & thanks for the well wishes. I worked from 7am yesterday til 9pm last night, and had a killer day today. I really wanted to stick around tonight & catch up on posts, but I'm exhausted - hope to have more bandwidth for personal screen time tomorrow Have a great night! (or morning, or afternoon)! 4
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It's Wellness Wednesday
This week, it feels as though many Shape Shifters can benefit from deep breathing to relieve stress. There are so many benefits of focused breathing. It can help with the following and there is more information available here.- Anxiety
- Depression
- Managing stress
- Improving focus
- Better sleep
- Faster recovery from exercise or exertion
Here's an example of Box Breathing or Square Breathing, which is an easy way to get started.
If you prefer a UK version, here's another Box Breathing example
In my work, we sometimes use this fun-looking video with students; so, I thought some Shape Shifter parents might like to use the breathing practice with their children.
"
https://youtu.be/YKxV07cisPA"]
I'm sure many of you have your "go to" resources to relieve stress but here are some specific links that seemed relevant to our group, in case you are interested.- How to reduce health anxiety
- Self-care for the caregiver of a cancer patient
- How to cope with a sick pet
- Reducing anxiety and stress during a kitchen remodel
Be well, Shape Shifter friends!
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I'm sharing some information on the Thirst-Quenching Thursday topic that builds on some of the great examples shared by Shape Shifters last week.
Has anyone tried to increase water intake since our teammates posted ideas that work for them?
I'm sharing an exerpt from an article that cites a number of tips dedicated to getting enough water.
The United States Department of Agriculture (USDA) dietary guidelines are known as "MyPlate," which includes a top ten nutrition guide for making better beverage choices.
Make Better Beverage Choices
The Centers for Disease Control and Prevention (CDC) has also created a list of helpful tips if you think you are not getting enough water:- Carry a water bottle for easy access when you are at work, school or running errands
- Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long
- Choose water instead of sugar-sweetened beverages (helps with weight management)
- Choose water when eating out (save money and reduce calories).
- Add a wedge of lime or lemon to your water (improve the taste)
"Staying hydrated is incredibly important, it helps keep your body healthy and happy. For more information about MyPlate, please go to choosemyplate.gov. For more information about the CDC, please go to cdc.gov.
References:
MyPlate and United States Department of Agriculture (USDA)
Centers for Disease Control and Prevention (CDC)4 -
User: kcpond
Weigh In Day: Wednesday
PW (Previous Weight): 246.5
CW (Current Weight):247.8
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PatriceFitnessPal wrote: »It's Wellness Wednesday
This week, it feels as though many Shape Shifters can benefit from deep breathing to relieve stress. There are so many benefits of focused breathing. It can help with the following and there is more information available here.- Anxiety
- Depression
- Managing stress
- Improving focus
- Better sleep
- Faster recovery from exercise or exertion
Here's an example of Box Breathing or Square Breathing, which is an easy way to get started.
If you prefer a UK version, here's another Box Breathing example
In my work, we sometimes use this fun-looking video with students; so, I thought some Shape Shifter parents might like to use the breathing practice with their children.
"https://youtu.be/YKxV07cisPA"]
I'm sure many of you have your "go to" resources to relieve stress but here are some specific links that seemed relevant to our group, in case you are interested.- How to reduce health anxiety
- Self-care for the caregiver of a cancer patient
- How to cope with a sick pet
- Reducing anxiety and stress during a kitchen remodel
Be well, Shape Shifter friends!
Thx for this - there is a support group at my church that is meeting which I may consider going it's for ppl dealing with caregivers of cancer, alzheimer, mental illness
Trying to take it 1 day at a time, but it's so dam hard5 -
LaurieWrobo wrote: »Current Maintenance Weigh In
155.8
Bad day yesterday-ended up taking my husband to ER b/c he had blood in his stool-ran blood test, etc everything came back normal - then last night right after he ate, he threw up - I wasn't home I was getting a cut/color
So we see cancer dr next Wednesday to see what will happen - I don't think my hubby can continue on the chemo b/c he gets so sick
Hugs. Just hugs
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This discussion has been closed.