This January I Will....
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Replies
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@SheilaCali You have a great attitude, and what a meaningful quote! Good going last week and I hope next week goes just as well for you.2
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I met all of my goals for the first week (joined the monthly challenge a bit late)! Wahoo! Now to refocus on the upcoming week and not celebrate too long.4
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MadisonMolly2017 wrote: »MadisonMolly2017 wrote: »This January, I will have a staged approach to my goals.
Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
13
14
Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
ADDED: Reduce salt 🧂 under 1,5001 -
@MadisonMolly2017 Yay for normal blood pressure!👏🏻👏🏻👏🏻. Improving our health is possible with awareness and willingness to make changes like you have been doing.3
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Thank you @nebslp !
Yes indeed. Normal bp at night...
AM still *slightly high”
I appreciate your response!!!4 -
I am making progress cutting back on sugar. Thought I could just stop using it cold turkey, but I don't think that's realistic for me right now. I am gradually reducing how much I put on cereal and avoiding sugary snacks.2
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walk4today wrote: »I am making progress cutting back on sugar. Thought I could just stop using it cold turkey, but I don't think that's realistic for me right now. I am gradually reducing how much I put on cereal and avoiding sugary snacks.
Yay! @walk4today Way to go!
I find the same...Some folks can just go cold turkey, but I have always had to sneak up on the things I want to change...much as I am this month with my I WILL!2 -
This January, I will have a staged approach to my goals.
Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14
Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
ADDED: Reduce salt 🧂 under 1,5001 -
1. This January I will practice intermittent fast 12-14 hours and reduce my carbs to around 100.
2. The small actions I’ll be taking to accomplish this goal: No food after dinner.
3. The trigger or cue to remember to do my habit: Brush my teeth after dinner
4. How often will you do your new habit:daily
5. What reward will you immediately give yourself for doing your habit? Pat myself on the back and fist pump
6. What help do you need from us? Giving me a place for accountability and encouragement
7. What does success look like to you at the end of January? I will be ready to tackle busy schedule that starts in February with this habit firmly established.
Well, I've missed the intermittent fasting 2 days so far this month. Last night was one of those days. I just wanted a snack close to bedtime. I think one problem might be that my dinner was a bit early and skimpy, so I was hungry. Then in the morning I didn't have time to continue fasting before heading out to work.
The staying around 100 carbs is also a struggle. I've had several days closer to 130 than 100. I may have to loosen that number up a bit, but I'll still keep that as a goal.2 -
This January, I will have a staged approach to my goals.
Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15
Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
ADDED: Reduce salt 🧂 under 1,500[/quote]2 -
@MadisonMolly2017 , great to hear about that normal BP reading! score!1
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@MadisonMolly2017 , great to hear about that normal BP reading! score!
Thank you @77tes! 111/71 pulse 68 today. What I eat seems to make a HAuGAe difference.
I read your post. Could you please remind me why you want to do IF & why you want carbs below 100?
♥️
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64oz+ Daily Water Habit
1/1/20-😁
1/2/20-😁
1/3/20-😁
1/4/20-😁
1/5/20-😁
1/6/20-😁
1/7/20-😁
1/8/20-😁
1/9/20-😁
1/10/20-😁
1/11/20-😁
1/12/20-😁
1/13/20-😁
1/14/20-😁
1/15/20-😁
1/16/20-😁
Every day so far! I've been drawing big smiley faces on the calendar hanging up in my kitchen every time I hit my goal! I think it's really been helping. And I feel better health wise too. Although I do pee a lot. Lol
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@HEGoddard0928 great job on the 😁! You’ve made it half way through the month already.
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MadisonMolly2017 wrote: »@MadisonMolly2017 , great to hear about that normal BP reading! score!
Thank you @77tes! 111/71 pulse 68 today. What I eat seems to make a HAuGAe difference.
I read your post. Could you please remind me why you want to do IF & why you want carbs below 100?
♥️
@MadisonMolly2017 , I read the book Genius Foods about supporting cognitive function through diet, and the author recommends IF and low carb. I set the number 100g carbs as a kind of moderate way to reduce carbs.
I assume your good BP readings coordinate with low sodium days. That's something I haven't tackled yet other than eliminated processed foods.
@HEGoddard0928 , staying hydrated is so important, and I find it hard to get enough water when the weather is cold. I had a friend who didn't care for coffee or tea, so she would dring hot water. I really should try that.4 -
This January, I will have a staged approach to my goals.
Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16
Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
ADDED: Reduce salt 🧂 under 1,5003 -
MadisonMolly2017 wrote: »@MadisonMolly2017 , great to hear about that normal BP reading! score!
Thank you @77tes! 111/71 pulse 68 today. What I eat seems to make a HAuGAe difference.
I read your post. Could you please remind me why you want to do IF & why you want carbs below 100?
♥️
@MadisonMolly2017 , I read the book Genius Foods about supporting cognitive function through diet, and the author recommends IF and low carb. I set the number 100g carbs as a kind of moderate way to reduce carbs.
I assume your good BP readings coordinate with low sodium days. That's something I haven't tackled yet other than eliminated processed foods.
@HEGoddard0928 , staying hydrated is so important, and I find it hard to get enough water when the weather is cold. I had a friend who didn't care for coffee or tea, so she would dring hot water. I really should try that.
About the hot water...how about adding a squeeze of lemon? There are also a lot of "teas" that are just herb or fruit blends, without tea in them. There is something to holding a warm cup in your hands on a chilly day!4 -
leanna_aroha wrote: »This January I will:
- walk/bike 3 times per week for 20 minutes
- complete 3 squat, situp and pushup challenges per week
- log my food daily and stick to 80% oms foods and within 200 of calorie for the day
- weigh in weekly and aim for 0.5-1kg loss a week
How I will reward myself:- check off each item as I go (love my little checklist)
- buy a new pair of walking shoes if I meet 80% of my goals for the month
What will I do if I don't meet one of my goals?- look over past days and remind myself what I have done well
- reschedule it to another day and see if I can make up for it then
- write down what didn't go well, why and how I can change it for the next day/week
Tomorrows my weigh in day, eek. Will see how these goals are working in the second week. I've been drinking water every morning. Which I now realise I have forgotten to add to this months goals. When I wake up I have my water bottle right there, it gives my water habit an early boost, which some days I forget about.3 -
MadisonMolly2017 wrote: »This January, I will have a staged approach to my goals.
Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
ADDED: Reduce salt 🧂 under 1,500
0 -
I thought I was doing well kicking sugar until temptation presented itself in the form of a box of Junior Mints my daughter gave me because she didn't want them. It was just before I started making dinner and I succombed and ate the whole box! Just because it was there. Didn't feel so good afterwards and realized I don't like them that much either. except for the chocolate. Still, in spite of this, I have done better this week cutting back on sugar and lost almost 2 pounds anyway. So I will treat the Junior Mint indulgence as just a bump in the road.5
