Beautiful Behaviors - April 2017

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  • aleahurst
    aleahurst Posts: 325 Member
    From Joshua Becker, a minimalist view of getting healthy....

    How then, specifically, might we care for our bodies to keep them both healthy and effective? Consider these 7 intentional steps:

    1. Fuel properly. Make half your plate fruits and vegetables. Their contribution to healthy eating cannot be overstated. The goal in our home is to make meat the side dish rather than the main dish.

    2. Hydrate sufficiently. Every system in your body depends on water. According to the Mayo Clinic, you body probably needs 9-13 cups of fluid each day (depending on your gender, size, and activity level). Consider 8 glasses of water each day as a really good place to start. If you need some extra motivation, read this: Top 10 Things I Learned Drinking Only Water for a Month.

    3. Exercise frequently. The CDC recommends 150 minutes/week of aerobic activity and muscle-strengthening activities on 2 or more days a week—that’s just a bit more than one full-length movie and sitcom. If you are intentional about getting exercise, you are meeting this suggestion. If you are not intentional about getting exercise, you should probably start.

    4. Rest regularly. Your body needs rest. Get some each week.

    5. Eliminate unhealthy habits strategically. Eat less junk food. Drink less alcohol. Smoke fewer cigarettes. Read more labels.

    6. Don’t compare foolishly. Your body is unique and your goals are unique. Care for your body as an instrument through which to accomplish your unique purpose—not as something to be compared to others.

    7. Make changes slowly. Pick one item from this list you can improve upon. Start there. And experience some victories before moving on to the next.
  • happysherri
    happysherri Posts: 1,360 Member
    @str8bowbabe - ha, I ate so much junk over the weekend, right there with ya. However, good news is that we can kick butt this week! Come on, you with me?!
    @CT0526 - so happy that you had a wonderful vacation, thoughts are still with you <3
    @aleahurst - so sorry to hear about your lung disease (*grumbles*'stupid lung disease*) you are doing so well with self care, I'm glad you are enjoying nature with your bare feet :smile: (that makes me smile)
    @fitzmonkey13 - You're killing it!!! All that walking and "good" mornings - What? that's foreign to me, I am not a morning person, Great work on your awesome attitude. ***also you made me laugh with the plotting doom
    @nickiphillips1 - I'm glad you got to enjoy time with your son! Thanks for sharing about complicated family. Sorry that you also have drama, makes me feel like I'm not alone (even though I don't wish that on anyone)
    @mbam89 - thanks. Great job, yes, I too feel if I join groups or challenges I feel a little more accountable.
    @sabinki - sounds like a fun Easter. I still make my 20 yr old and 18 yr old hunt eggs, I still get them small baskets. I call them my babies, they laugh at me and give me looks. Remember to eat more! --in my best mom voice lol
    @ParanormaLauren - Thanks for that uplifting message :blush:
    @KimF0715 - Get up and Go! If you don't make it to the gym - drop and give me 50!!! lol
    @mshelyla - Just do it (oh, wait that trademarked lol) I've heard good things about that program. I use to run on a trail by my house - I started out jogging from 1 tree to the next and then each day going a little further until eventually I worked my way up. I quit running because it was hurting my jump in volleyball - so I switched to jump training.
    @jessiquoi - look at you walking and being aware of your tracking. keep going

    Update: I completed 113 minutes of Von Moger back and incline treadmill with the bf (my fave gym partner). It felt so good, it is my therapy! I have not been able to meal prep any meat. However I did bring grapes and yesterday I took watermelon to work (snacks are covered).

    Thought for the day: You don't have to go fast you just have to go. ***I'm reading a lot of all or nothing thought. You don't have to go to a gym to exercise, you don't have to run fast to be a runner (my timed mile is super slow), you don't have to do a certain kind of exercise to be fit, you don't have to eat a certain type of way to lose weight, you don't have to do anything at all - but we want to. Try something new. If you're not motivated to move or can't get to a gym - get off the couch and attempt a couple girlie pushups, jumping jacks, stretches, sit ups and then try to do more the next day. Start small if you must and go from there. Stand up right now and reach your hands to the sky as far as they will go, breathe in breathe out - It feels good!

    Happy Tuesday!
  • jessiquoi
    jessiquoi Posts: 400 Member
    Lea, i love that. i'm reading it again. and again.
  • fitzmonkey13
    fitzmonkey13 Posts: 88 Member
    @aleahurst That is great. I'm printing it out to post in my cubicle and in my kitchen.

    @happysherri A. B. P. Always. Be. Plotting. B)
    Also, you are so right about the all or nothing attitude. My friend invited me to sushi this week, which I love, but I'm a little concerned about my ability to make good choices and track everything at an all-you-can-eat place. It would be stupid to deny myself this rare treat because I'm afraid to try. Even if I don't make all the right choices, at least I'm learning.

    Happy Tuesday indeed.
  • mbam89
    mbam89 Posts: 73 Member
    @ParanormaLauren I love it! Thanks for sharing :smile:
    @mshelyla Great job on getting started! I have a bad habit of just avoiding something if it seems to hard. I love the way to broke it down to make it doable!

    At work, we've got a bunch of mandatory overtime, so managements' trying to bribe us with food. There are tons of doughnuts and there will be fried chicken for lunch. Why do they even bother with a "wellness program"?! lol
  • sabinki
    sabinki Posts: 21 Member
    edited April 2017
    @happysherri lol im trying to get my calories!!
    So yesterday I did awesome on my water! I got 125 ounces in and moved alot more! Todays goals are keep up on the water. I have lots of cleaning and laundry ( which includes two sets of stairs in my house) after that if I still have time im going to turn on the Xbox connect and play "wipeout" I am trying to find fun ways to workout because if i sit on my butt and watch tv my brain will say "eat everything in sight " Happy Tuesday everyone lets make this a great day ❤
  • alaskandelight
    alaskandelight Posts: 24 Member
    Hi everyone! Thank you for the warm welcome! This weekend was a dozey. My dad had a fall on Friday resulting in a fractured spine. He was medivacted to Seattle and underwent a major surgery. He has a lot of health issues, but has just the most positive and wonderful spirit. Right now we are waiting to find out if he has mobility. The doctors are unsure if he's paralyze and are trying to keep him in a coma to keep him from moving around.

    I really relate to you @HappySheri . I'm sorry about your mom. It's so hard to have the "glue" missing in action. We didn't have the Easter dinner that we had planned since my Dad was the ring leader in the process and everyone was in shock. I kinda regret not making more of an effort.

    I made the mistake of drinking some Irish whisky to let out the feels (which I logged...hahaha) and spent all the following day miserable and eating junk. So lesson learned, avoiding alcohol is still a good plan.

    As far as fit foodie recipes - @sabinki , @mbam89 and @fitzmonkey13 - Have you tried making zucchini noodles? So far they are one of my favorite noodle replacements. 33 calories for a whole medium zucchini! Last week I made spaghetti. This week I want to try to make a pad thai recipe! I'll let you all know how it turns out.

    In the meantime, I'm continuing to go outside. Spring in Alaska is a mucky, grungy affair requiring extra tall rainboots. My puppy, Mr. Peanuttbutter, is loving it. It's his first spring and he couldn't possibly be a dirtier dog. @aleahurst -I currently live in Anchorage. The joke is that you're only 20 minutes away from Alaska when you live in the "big city." I am planning a little hike for this Thursday. It's one of my favorite trails that some kids caught on fire last year. >:-( I want to go check it out and see how it's changed. I'm hoping that out of the ashes, a new type of beauty fills the area. <3

    Keep up the good fight everyone!!
  • mbam89
    mbam89 Posts: 73 Member
    @sabinki I love that you have a plan! I hear you about eating and watching tv! Mindless eating is the worst for me.
    @alaskandelight I'm sorry to hear about your dad! I'll keep him in my thoughts and prayers.
    Thanks for the foodie tips! I'll bet your pad thai is going to be awesome!
    Have a great hike. Nature has an incredible ability to rebound. We had some horrible fires here in Colorado a few years ago. Things are not what they used to be, but there has been a lot of recovery.
    @happysherri Thank you for the uplifting post earlier! Great job on the healthy snacks and kicking butt with the bf!
  • mbam89
    mbam89 Posts: 73 Member
    Woohoo! Great job, @KimF0715 !!!!
  • jessiquoi
    jessiquoi Posts: 400 Member
    Lea, looking forward to seeing your selfie! :)

    Go Kim!!!!!

    Sherri, you crack me up too. I love fruit and cheese snacks.

    @sabinki 125 ounces WOW!

    @fitzmonkey13, when I'm worried about a restaurant, I usually go online and pick out what I'm going to order before I go. if I have to look at the menu when I'm in the restaurant, I'm sunk! all the choices overwhelm me and I don't always follow my plan, but if I pick it out before, somehow it all works. I wish you luck on the sushi!

    @alaskandelight, I love zucchini noodles. I can't find my spiralizer right now (still unpacking from a move) but I look forward to finding it soonish!

    Good morning, all! It's an office day for me, and it's going to be a busy one too. So, I'm going to pre-enter my lunch now so I don't forget to track it. I seem to have no trouble tracking bkfst and lunch, and even snacks, but by dinner, my tracking drops off to nothingness. I want to work on that and get back to full day tracking. Today, that's my goal.
  • Jackie_Paper
    Jackie_Paper Posts: 183 Member
    I just go day by day, its easier and less overwhelming for me to look ahead at smaller pictures, and still nice to look behind me at the larger picture ive added up over time.
  • fitzmonkey13
    fitzmonkey13 Posts: 88 Member
    @alaskandelight & @jessiquoi Is a spiralizer worth it? I try to avoid kitchen uni-taskers if I can, but I've been tempted by the spiralizers a few times. Do you find you use yours often? (When it isn't packed in a box after a big move, of course.)

    Also @alaskandelight - Mr. Peanutbutter is a GREAT dog name. <3

    @KimF0715 WOOHOO! Great achievement with your workout. You are kicking *kitten* and taking names!!!

    @aleahurst We all have those days. Gotta dust yourself off and get back in the ring, right? We'll be anxiously awaiting your health-positive selfie today!

    @sabinki Play more games! If you play a video game instead of watching tv it's hard to snack and if you get really into it, you even get your heart rate up a little bit! (There's a lot of shouting when we play video games. But maybe that's just me?) Alternatively, pick up a crafty hobby you can do while you watch TV. I have eaten a million fewer snacks since I started crocheting.

    @jessiquoi Good advice about the restaurant. Plans have changed because I'm having an emergency lunch tomorrow with a friend who has to move out of town sooner than expected and she wants Greek. I'm going to call in my order in advance so I get a big tasty salad and avoid the big fluffy pita and fries I would normally get.

    My goal for today is to go for a walk even if it does rain. Every winter I fall off the fitness wagon because I make the excuse of weather. (Which is dumb because Windsor is warmer than some parts of the US and I grew up in the frozen North, so I shouldn't be afraid of a little cold.) So, over the spring, summer and fall, I want to get into the habit of dressing appropriately and going out anyway. If there's no active lightning, hail or tornadoes, I gots to get my butt out there. I have rubber boots and an umbrella in the car today, so no excuses!
  • str8bowbabe
    str8bowbabe Posts: 712 Member
    Good morning everyone! I hope everyone is having a great productive week. Keep setting those goals and reaching for them.

    I am sore from upper body workout yesterday. Funny thing is its my thighs that are sore. Dang squats with arm curl and press but hey its working. I got a compliment yesterday on my arms so just need to keep it up.

    Have a great day everyone!
  • jessiquoi
    jessiquoi Posts: 400 Member
    @fitzmonkey13 I use my spiralizer about once every two weeks, at least, when I have it unpacked. it's easy to use and clean.
  • nickiphillips1
    nickiphillips1 Posts: 114 Member
    Very inspiring everyone! I love how everyone keeps moving forward in a positive direction.

    @Jessiquoi - love the walking and I hear you about tracking food. I haven't been tracking my full food every day. I think it is because of the cold and that I have been a little lazy. Other than Easter, I haven't really eaten that poorly. I just haven't finished tracking each day.

    I skipped swimming yesterday and slept in until 7:15. I went into the office and met with my boss to catch up. I won't go in any more this week so I can get more done. My boss is pretty cool and happy about what I am getting done. I will have to go in Monday and Tuesday.

    I did swim this morning and did the 6:30 workout. I just took it easy and didn't go fast on the fast stuff. My nose started running afterwards. Sigh...

    I am starting to think about online dating again. Do any of you do online dating? It seems like most of you are married. I have been divorced for over 8 years now. Dating sucks... And it is a lot of work, but I would like to meet someone some day...

    @mshelyla - what is the C25K? sounds like walking is a good start
    @fitzmonkey13 - great job walking twice a day
    @KimF0715 - good to have you back - glad you made it through the holiday - holidays are really tough for some of us
    @aleahurst - love your list of self-care!
    @sabinki - everyone loves an Easter egg hunt - keep moving
    @ParanormaLauren - thanks for the inspiration and your trip sounds so exciting

    Happy Wednesday everyone! I will take my 15 year old out for his second drive tonight. He told me he got all pumped up last night when I let him drive home in the neighborhood!
  • happysherri
    happysherri Posts: 1,360 Member
    @KimF0715 - So Proud of YOU! You Go, Girl! Warrior Bet it felt good and now you're gonna get addicted :wink:
    @aleahurst - I can't wait to see your selfie! I had a day where I stayed in my pjs and couldn't function - it was Saturday. Ugh, but we know that 'this too shall pass' Hope today is wonderful
    @jessiquoi - Look at you - tracking and walking and kicking some bootay! Love the logging selfie lol (pic or it didn't happen)
    @jackie_paper - hi, yes, I have to set small goals to reach my big goal or I lose my way.
    @fitzmonkey13 - Same - I just want to hibernate in the winter. Great plan. Haha, The hedgehog is so funny
    @str8bowbabe - That's awesome! I love when my muscles get sore because I feel accomplished (I know I'm weird) Keep up the hard work
    @nickiphillips1 - Swimming is awesome exercise and you seem to love it. Glad you got it in. Ugh, online dating, I tried it and back then I didn't have any luck. Dating does suck. I did meet my now bf on Myspace (do you remember that) - before the boom of Facebook. I met guys at the grocery store, through friends and other and they were so weird. *One guy wanted to buy me a pet pig?! What?! I have no desire to get married because guys are dumb LOL boys are gross (in my best little kid voice). I have issues and not sure if marriage is ever going to be for me again. Glad you are independent and confident, love that in a person! Good luck

    Update: Last night I completed 66 minutes of LEGS, solo :neutral: My bf had to work late, when he found out I worked legs he said "that's how I know you really love me" Because it was supposed to be chest day but I know he doesn't like working legs, so I just switched days. hahahaha Secretly leg day is my favorite.

    Thought for the day: A one hour workout is only 4% of your day, no excuses. *Get up, get moving. Sometimes I have to kick myself in the butt and tell myself to push harder. I want to quit and not get that last rep in or want to quit on that last couple minutes of my cardio, Nope! Don't get me wrong the body needs rest too, but I need a push sometimes and I will push harder today! 'Do your best and forget the rest'
  • alaskandelight
    alaskandelight Posts: 24 Member
    @fitzmonkey13 @jessiquoi you can always just cut zucchini into larger plank like/alfredo noodles with a good old kitchen knife if you don't have a spiralizer handy. I don't have a lot of kitchen space so I don't really like collecting useless tools, but I am finding that a spiralizer is useful. It can also make some neat salad fixings if you want to get fancy with your carrots and cucumbers. Jessiquoi is also totally on it when it comes to checking menus. Sushi is a good move in general, but you can check if they can make you a brown rice roll or stick to sashimi for a low carb option.

    Mr. Peanutbutter Pup is a very silly boy. He is so FULL of energy and requires a lot of walking in order to be good. He's 9 months old and bring a lot of joy to our home. :-)

    Yesterday, I really killed it at the gym. I've been trying to get back to where I could burn 1200 in an hour with the hardest interval settings on a stair climbing elliptical. Since I've started back up I've been hitting around the 700-800 calorie mark. Speed = more calories burned on this machine. Yesterday I made it to 990 calories in an hour. Progress! I can't wait to hit the trails this week. Hopefully you all have a fantastic day and keep up the fantastic work!

    Today's beautiful behavior for me is to drink a gallon of water! Cheers!
  • ParanormaLauren
    ParanormaLauren Posts: 69 Member
    Oh! @nickiphillips1 My husband and I are an online dating success story! We're both super nerdy and introverted so it was the perfect way to find someone who liked the same sort of things. I'll warn that it's not for the faint of heart though lol There are some weirdos out there so you have to have a really good sense of humor and a multi-faceted safety plan.

    Here's the personal essay I wrote about the first date because it was pretty special. When things go extremely right: http://www.latimes.com/home/la-hm-affairs-20150214-story.html
  • jessiquoi
    jessiquoi Posts: 400 Member
    Lauren, I LOVE your glasses, and I LOVE that you're having a frappucino because you know you can. we must not deprive ourselves! <3
  • jessiquoi
    jessiquoi Posts: 400 Member
    and, my fiancé and I are another online dating success story. we met on okcupid.com, and believe me, I went on a LOT of bad first dates before we met... like, years of them.
  • jessiquoi
    jessiquoi Posts: 400 Member
    Lauren, great article!
  • jessiquoi
    jessiquoi Posts: 400 Member
    I just had a looooong conversation with a coworker and found out he is also a type 1 diabetic (type 1 means if I don't have insulin I die, as opposed to type 2 which is usually controlled with oral meds, diet and exercise).

    he is trying to convince me to go on a low carb diet, and I've been resisting this for years, but I think he may have hit the right note with me. I'm going to start looking at the number of carbs I eat per meal and start thinking about cutting back.

    does anyone here do low-carb? if you do, what's your go to foods?
  • littlemeesy106
    littlemeesy106 Posts: 3 Member
    Hi Everyone! I am back on my "let's get healthy" plan after ignoring it for, um, a couple of years. Just being on MFP these last three days is a wonderful reminder of how the journey can be fun and less daunting when you have the resources and support. I look forward to reading about everyone's progress and day-to-day experiences.
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