WOMEN AGES 50+ FOR SEPTEMBER 2023
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2023 Self-Care September 2023
Word of the year: appreciate. Today I appreciate the people who rescue dogs. I caught a very friendly dog this morning and have listed him on 3 different sites for lost dogs in my area.Meditation: daily. 14/30 (82%(started Feb)(94%,100%, 74%, 93%,100%,100%)13. Be as kind to yourself as you would to a loved one.
Recommended exercise: cardio 5 days 30 min 14/30
Strength all muscles 2 x 0/8 a week
Flexible (yoga, stretching) 0/8 a week 10 min
Balance 5 days 10 min 1/20
Rita
Stop B12
Switch DHEA to every other day on sept 6
Kev
Add folic acid, once a day
Add magnesium to 3x a day
Up Berberine to 3x a day
Foods to avoid:
Barley
Bell peppers
Chicken
Clam
Egg white
Eggplant
Ginger
Rye
Wheat
Winter squash
1. cut back drinking and limit to 2 days a week. 0/8–(300%,100%)
2. Average 7,000 steps a week. 5784, 9858(7,700,100%-9851,100%-9526,100%-9,559,100%, -8347,100%—7465,100%—6328,90%—6059,87%)
3. Update budget every 2 weeks 2/2 —(800%)
4. Contact close family every week (4x) 200/208—(733%) should be 172 by October 1)
5. Contact Donat and sibs once a month (8x)72/94 (800%)
6. Weigh less last day of month compared to first until I reach 140. Start at 178.6,176,174.2,173.4,175.4,174,175.6,173.4 (500%)
7. Develop a journaling practice by aiming to journal at least 5 days a week. 11/23 (681%,100%)
8. Read 12 books at least this year. 35
/12 (100%)
9. Pay off credit card debt by January 2024 by making monthly payments to NDR/Reach Financial 8/12—(900%)
10. Continue building emergency fund at SLFCU (min$25 a month)$25+$25+$71+700+25+25 +25+25 (900%)
11. April started putting 4% on income in savings. 700,200,200, 107, 157,(500%)
January Met —100%
February met —-90%
March met met —-90%
April met——86.36%
May met——-89%
June met—-99%
July met — met 81%
August met—met 99%
September met
October met —
November met—
December met—
1. Find time for self-care. It’s not selfish. It’s essential. Making time!
2. Notice the things you do well, however small. I will. Talking to campers, meeting dogs, electronics.
3. Let go of self-criticism and speak to yourself kindly. I will try!
4. Plan a fun or relaxing activity and make time for it. Did this already! Went for a long walk this morning.
5. Forgive yourself when things go wrong. Everyone makes mistakes. This will be hard because I tend to blame myself for everything.
6. Focus on the basics: eat well, exercise, and go to bed on time. Will Do!
7. Give yourself permission to say ‘no’.. I’m doing this more often now.
8. Be willing to share how you feel and and ask for help when needed. I will try to remember to ask for help when I need it rather than struggle and get frustrated.
9. Aim to be good enough, rather than perfect. This needs to be a mind change for me. Whenever I do something, I get upset if it is not perfect. I need to make it a point to accept what the result is while doing my best.
10. When you find things hard, remember it’s ok to not be ok. This is apt for today.
11. Make time to do something you really enjoy. I hope to go ‘window shopping’ today. Did this and colored.
12. Get active outside and give your mind and body a natural boost. Went for a 20 minute walk then the rain started.
14. If you’re busy, allow yourself to pause and take a break.
15. Find a caring calming phrase to use when you feel low. “Breathing in,I am relaxing. Breathing out, I am relaxed.”16. Leave positive messages for yourself to see regularly.
17. No plans day. Make time to slow down and be kind to yourself.
18. Ask a trusted friends to tell you what strengths they see in you.
19. Notice what you are feeling without any judgement.
20. Enjoy photos from a time with happy memories.
21. Don’t compare how you feel inside to how others appear outside.
22. Take your time. Make space to just breathe and be still.
23. Let go of other people’s expectations of you.
24. Accept yourself and remember that your are worthy of love.
25. Avoid saying ‘I should’ and make time to do nothing.
26. Find a new way to use one of your strengths or talents.
27. Free up time by canceling any unnecessary plans.
28. Choose to see your mistakes as steps to help you learn.
29. Write down 3 things you appreciate about yourself.
30. Remind yourself you are enough, just as you are.
RVRita in Roswell, NM
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Well my DS is supposed to be discharged today. He is going to stay with his aunt (Ex-sister-in-law)for a while until he recuperates. I hope he changes his ways for a while at least!
Thank you so much to those of you who donated to help with his medial costs. Every bit helps.
RVRita4 -
Tracey- so glad your near the end of work...I swear my job and the stress from it caused part of my heart issues,the rest is hereditary.
Sleep wise its Cbd gummies
Ive been trying howand what works best. Right now ive found that a 1/4 gummie with my other meds seems to be just the ticket.
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Did a little happy dance when I got on the scale this morning.
When I started with MFP back in February 2015, I was a certain weight. Then I lost a whole bunch of weight.
After my husband's accident in 2018, I gained that weight back to where I was in February 2015 ... plus some!!For several years, I was really not paying attention to me.
Today, I've lost the whole "plus some" and an extra 200 grams. For the first time in years, I'm lower than my February 2015 weight. Last time I saw this weight was on my way UP in 2018-19.
And since late April/early May, I have lost 6 kg (just over 13 lbs). That was my "plus some".
I have been keeping a fairly close eye on what I've been eating. I stop eating about 8 pm or so, and don't start again till 11:30 am. Leaning toward a vegetarian diet (or what they now call 'Blue Zone').
And I've recently increased my walking over what I was doing in the past couple months.
And I've been doing stairs!! 166 flights of 20 stairs, up and down plus landings this month! Huffing and puffing up stairs, then jogging back down, seems to make a difference for me.
Machka in Oz
Congrats on the hard work, paying attention, eating blue zones, doing stairs, and losing your plus some! Thats awesome, and you should be quite proud of yourself, with all these positive changes!👍🏼🤗💖
Rebecca
Whidbey
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Snowflake1968 wrote: »Heather - I hope you feel better soon. Sorry you missed your days activities.
All of you that show your activities, art and crafts have been inspiring me. I also believe as the stress is leaving, I’m getting me back.
Speaking of the stress leaving, my doctor put be off indefinitely and wrote that I would not be able to return to my former job. I submitted that along with a resignation this evening.
Now as long as I am paid properly next week and my ROE is issued I’ll be done. I also have to pick up some personal belongs and drop keys off.
Rori - it was nice to see your post.
Lanette - you are doing an incredible job of keeping everything in good shape. So lucky they caught that mouse nest, they could ruin a whole car pretty quickly.
Vicki - it’s nice to read you are having an evening out.
Lisa - I hope you had a better day today.
Rebecca - I think I’ll be celebrating all week. I saw Jonah today and we took our annual birthday selfie. It was so exciting the night he was born, it makes me feel older faster now. 😂
Saturday Kaitlyn is making supper for me and my friend is taking me out Sunday.
I can’t believe how alike Eli and Athena were at birth. He’s going to be so much fun to watch grow.
Pip - that was a lot for a rest day.
Sue - do you still rent mostly to travelling nurses?
Debbie - there are so many careless drivers out there. Glad you weren’t hit.
Barbie - it must be a huge relief to have Jake home. I hope he’s feeling better and continues to heal quickly.
Allie - I’ve been staying up later hoping I could sleep straight through, it’s not working. What’s your secret? Im so glad you’re getting this sleep.
Kylia - I think your time in the Smokies went way too fast.
I have an exam in the morning so should head to bed.
Tracey in Edmonton
Awe, good on ya! Yes grandkids are the physical representation of time, of age. Athena has the most distinct clear voice I have heard from a 4 yr old. Her father had a clear voice like that as well. I remember him and I on a bus, just chatting away. A passenger politely stops our conversation asking, "how old IS he"? I was like, " oh hes 4, why"? Lol!
Enjoy your week of celebrating YOU!
Rebecca
Whidbey
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LisaInArkansas wrote: »Machka - Well done, well done, well done! To be lighter than you've been in eight years must feel soooo good. So pleased for you.
More in a second,
Love,
Lisa
Thanks ... but, it's been about 4 years.
After hitting the weight I am right now in early 2015, I lost over 25 kg (thanks to being able to log my food on MFP) and kept it off until my husband's accident in 2018. Then I gradually put it all back on ... plus an extra 6 kg over the past 5.5 years.
I probably eased past this weight on the way up about 4 years ago. I know I was just slightly over this weight in 2020. Now I just need to lose the 25 kg again.
But my first minor goal is 3 kg.
Thank you all ... it feels good to be rid of those 6 kg!
After all my husband and I have been through in the past 5.5 years, I'm starting to feel a bit more like myself again. I kind of feel like I'm back at the beginning again.
Machka in Oz
Machka - Ah... now I get it. I was confused... and apparently skipped over part of your paragraph! Anyway, beginnings are some of my favorite things, and starting over at least means you're starting! 25 kg sounds like a lot, but 3 kg sounds like a good interim goal. That's about what I was lifting in each hand for chest presses and arm curls today.
Which was a sneaky way of saying that after much hemming, hawing and procrastinating, I got my resistance work in. If it takes 27 times to make a habit, I've only got 26 more to go to get used to doing this regularly...
Day 1, I did 12 each of eight extra-light resistance band exercises, four leg exercises and four arms. Then 12 super plie's in each of four positions. Then two repetitions each of 12 arm curls and 12 chest presses with 6 pound weights. Plus 12 crunches.
I will be feeling this tomorrow.
Procrastinating was largely pleasant at least, including talking to my daughter, my best friend and my husband, and then the VA, who called to schedule my annual physical with my primary care doctor in November, with general lab work drawn the week prior. I may ask them to go ahead and test my HGB A1C. My mother was 60 when they found out she had adult onset diabetes, and while my last one was fine, I haven't been tested since 2015, so it's probably time to check on it.
Time to go see if the sun has dried the grass out enough to do a little minor mowing with the walk-behind mower. It was soaking, sopping wet earlier, so not possible to get out there when it was cool. It's only 75 now, so not too bad.
Later, y'all,
Love,
Lisa in AR
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Feeling a little off today and i did take a nap but was up and got dressed so thats good anyway.nice weather so windows and slider are open..of course with screen closed.
Nothing other than that going on
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I've been climbing up and down a ladder today. My knees do not like it but I'm trying to help my husband.
Barbara ... I've meant to say that labor is the most expensive part of any job we've ever had done... which is why my husband wanted to do our siding and soffit work himself. We're saving somewhere in the neighborhood of $16,000 based off the low bid from his construction buddy (and that's after buying tools and other incidentals that his buddy would have had). Of course, we have been short on some materials (husband is actually back at the store ordering more) and overshot supplies which means we have stuff we'll never use. But seeing how meticulous my husband is going about this project, I know for certain that no contractor would have measured up to his expectations ... and he would have ended up mad at his construction buddy. So slow and steady we go.
It's a beautiful Fall day here.
Beth near Buffalo
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Ok this is dangerous! I may but have to clean something to burn off the 300 mg of caffeine or "freedom fuel" as the company calls it. I did not sip the whole thing!
Lunch was some olive loaf, salami with cheese, tomato and fridge pickles. See how pretty. It was darn good.👍🏼
Time to glue tiles down on my scrabble board. I would show ya, but it has all my family's names so not really comfortable with that.💖
Rebecca
Whidbey
Wa
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The pink drink is a hefty glug of apple cider vinegar w/ honey and cayenne then sparkling grapefruit Ice drink.💖👍🏼3
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Machka - Honey! I'd like to see photos of your process. I can't remember - do you spin it or leave it in the comb? Sounds like you are doing all the right stuff to keep your weight loss going with the Blue Zone type eating and extra activity, and eating later in the day. Excellent job.
Tracey - hooray, I'm so glad you are finally officially finished with your former employer.
Lisa - thanks for sharing your routine. I really appreciate reminders these days to keep resistance training a priority, which is lagging. Maybe because I'm still able to be active outside. Lugging branches and shoveling a little dirt, I tell myself "this is heavy and that's GOOD!" I'm glad I can still do it and like you, want to walk and move with confidence and not the protective shuffle.
Barbie - so glad to hear Jake is home and doing better.
Another busy day yesterday - made a big pot of mushroom/lentil soup, moved more stuff from the garage into the shop. Thorough dusting/wiping down of surfaces in the living room where the chimney dude blew stuff all over. (In fairness, my cleaner never really wipes surfaces down, she just swoops over things with a duster so some of this was prior accumulation. She has a lot to cram into 2 hours and I haven't made this a priority for her.)
I did more vacuuming, then out came the little bitty carpet shampooer. It made some difference. In the end, I had to use spray-on carpet cleaner on the soot footprint and scrub - soot came out and the carpet is a little brighter right there.
Which to me, is not a big deal. This carpet is nearly 30 years old and has been through various dogs, cats, and spilled coffee and other food over the years. I'm surprised it looks as good as it does. No plans to replace until it wears out and it's not near that point yet.
Barbara - Since Kirby doesn't appear interested in combining a handyman/vacation northward, I'll have to see if Roger wants to do any "south" jobs.
The "other" Roger came out this morning and finished painting the chimney surround. Next on his list will be recaulking and pressure washing the sides of the house and deck, and a few other little things. In talking to him more, I realized I know his wife who's a sweetie and he has a very good reputation. He has a good business, all by word of mouth. He reminds me of my DH. See below-
Beth - So glad the siding project is coming alon. I hear you in doing the work yourself and saving $$ plus doing a better than professional job. Gosh that's what I miss the most about my DH, he "overdid" it, meaning putting rafters closer together than needed, adding extra nails and screws here and there, doing reinforcements on projects.
Ok I started this 6 hours ago, might be past time to hit the "post reply" button!
Lanette
SW WA State where it's 89f right now and I have some laundry flapping on the drying rack on the deck. Whew! Too hot for me! I think this is the last of the blast.
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DH wanted to go out for a short walk this afternoon, and I had to stay awake for an Amazon delivery, so I decided to clean the glass oven door. I did a good job! Lovely and shiny. Next to tackle the actual oven.
I've been relaxing by watching cleaning hack videos, so this was prompted by that. I was reminded to use a dishwasher tablet to scrub the grease off.
Then DH returned and I could go up for my nap. The delivery included some halogen strip light bulbs, to replace the one that gave out on our standard lamp in the living room. It will also be a good opportunity to clear out all the crud and dead flies that have accumulated in the bowl.
I'm still sneezing to beat the band, but I will resume some exercise tomorrow. I've had three days off from exercise and writing.
Edie tomorrow afternoon.
Much love, Heather UK xxxxxxxx
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Stat for the day-
Walk w/family- pushed Lucy in stroller- 2hrs 3min 35sec, 57elev, 2.94ap, 76ahr, 132mhr, 6.17mi= 624c
Strava app = 755c
Well,no gym biking or spin, so the legs got a break. But I did give Chispa,aka cheerio aka cheese puff a bath and trimmed her up a bit and I made oatmeal. There is always something3 -
☘️ pg 291
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Heading up to mom's for the weekend- will head back home on Monday morning, stopping on the way home to do another merchandising job(there was a nice bonus on it and it is on my way home)
Hoping it is just mom and I. Sister might be there but we are hoping not.
I will make the most of it.
I will be going out to see my aunt(last one of dad's siblings) for a few hours on Sunday. Looking forward to that.
Have a wonderful weekend and I will catch up on Monday.
Debbie
Napa Valley, Ca
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dlfk202000 wrote: »Heading up to mom's for the weekend- will head back home on Monday morning, stopping on the way home to do another merchandising job(there was a nice bonus on it and it is on my way home)
Hoping it is just mom and I. Sister might be there but we are hoping not.
I will make the most of it.
I will be going out to see my aunt(last one of dad's siblings) for a few hours on Sunday. Looking forward to that.
Have a wonderful weekend and I will catch up on Monday.
Debbie
Napa Valley, Ca
Debbie - have a great time!
Lanette 2 -
Good evening ladies!
Well, I ate a little extra chocolate today. Gotta quit that habit. But I did thirty minutes on my bike, and an hour of yoga, Yay! My back is a little stiff.
Annie in Delaware5 -
Hi everyone,
I was scheduled for a mamio aka mammogram screening. I was feeling around and found a pea size lump rt outer quadrant breast. I have knotty breast. This is different. The radiologist tech felt the knot too. I have lost 35lb. I'm hoping that the lump is just related to the same thing. They have to get an order to do the right type of test. Today is Friday so now I have to Monday. So I will stay positive. I have had another biopsy on my left breast negative. Thanks for listening.16 -
cyntdooley wrote: »Hi everyone,
I was scheduled for a mamio aka mammogram screening. I was feeling around and found a pea size lump rt outer quadrant breast. I have knotty breast. This is different. The radiologist tech felt the knot too. I have lost 35lb. I'm hoping that the lump is just related to the same thing. They have to get an order to do the right type of test. Today is Friday so now I have to Monday. So I will stay positive. I have had another biopsy on my left breast negative. Thanks for listening.
Cindy - sending good thoughts your way Praying it's just an inconsequential blip on the radar.
Lanette 2 -
Cindy - hope everything comes out clear
My condo is ground floor but the way the building is built its odd,you look at it from the front you see 3 floors
From the back 2,there are only 2 condos on either side
the rest of first floor rear is,laundry, movie theater, gym and storage for everyone.
Do basically except for my patio im underground ,i double hung window in bedroom and slider and thats it.
Well with cooler weather i leave windows open. And behind my bedroom are the stairwells to get outside.
Now they decided to put a bench other side of the emergency rd that goes around the building for smokers and the dumpster is right next to that.
So anytime Alfie hears footsteps down the stairs or the click of the gate for the dumpster all bets are off and he starts barking.
I was sleeping and at 10:15 he starts up. And I have to shush him and then when i finally settle him down im wide awake.
I love him,but he is gonna drive the angels crazy!!
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LisaInArkansas wrote: »LisaInArkansas wrote: »Machka - Well done, well done, well done! To be lighter than you've been in eight years must feel soooo good. So pleased for you.
More in a second,
Love,
Lisa
Thanks ... but, it's been about 4 years.
After hitting the weight I am right now in early 2015, I lost over 25 kg (thanks to being able to log my food on MFP) and kept it off until my husband's accident in 2018. Then I gradually put it all back on ... plus an extra 6 kg over the past 5.5 years.
I probably eased past this weight on the way up about 4 years ago. I know I was just slightly over this weight in 2020. Now I just need to lose the 25 kg again.
But my first minor goal is 3 kg.
Thank you all ... it feels good to be rid of those 6 kg!
After all my husband and I have been through in the past 5.5 years, I'm starting to feel a bit more like myself again. I kind of feel like I'm back at the beginning again.
Machka in Oz
Machka - Ah... now I get it. I was confused... and apparently skipped over part of your paragraph! Anyway, beginnings are some of my favorite things, and starting over at least means you're starting! 25 kg sounds like a lot, but 3 kg sounds like a good interim goal. That's about what I was lifting in each hand for chest presses and arm curls today.
Which was a sneaky way of saying that after much hemming, hawing and procrastinating, I got my resistance work in. If it takes 27 times to make a habit, I've only got 26 more to go to get used to doing this regularly...
Later, y'all,
Love,
Lisa in AR
I like beginnings too.
The last couple months have been almost like coming out of hibernation.
Stress easing.
More freedom.
All kinds of possibilities ahead!
Co-incidentally, it's spring here and the leaves are coming out and flowers are blooming.Snowflake1968 wrote: »All of you that show your activities, art and crafts have been inspiring me. I also believe as the stress is leaving, I’m getting me back.
Speaking of the stress leaving, my doctor put be off indefinitely and wrote that I would not be able to return to my former job. I submitted that along with a resignation this evening.
Now as long as I am paid properly next week and my ROE is issued I’ll be done. I also have to pick up some personal belongs and drop keys off.
Tracey in Edmonton
You're at the new beginnings stage too. Enjoy!!
Machka in Oz
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Whidislander wrote: »
Rebecca
Whidbey
Wa
That looks like what comes out of vending machines in Japan!
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SophieRosieMom wrote: »Machka - Honey! I'd like to see photos of your process. I can't remember - do you spin it or leave it in the comb? Sounds like you are doing all the right stuff to keep your weight loss going with the Blue Zone type eating and extra activity, and eating later in the day. Excellent job.
Lanette
SW WA State
We didn't take a lot of photos but I'll post a few.
We're pressing the honey-filled honeycomb. It's a very slow process ... days. But we've got one full jar now.
Edit: one photo of the pressing process ... the honey and comb is being pushed down in the big pot and slowly coming out and being strained.
My eating is actually smack-dab in the middle of my day when I'm the most active.
I get up at 7:30 ... 4 hours later I eat at 11:30.
I stop eating at 8 pm ... 4 hours later I am lying in bed going to sleep.
I start with a 100 calorie snack at 11:30 to give me a tiny bit of energy for when I go out for my lunch walk.
At 2 pm, I have lunch: chicken, rice and veg.
At 3:30 pm, I have a 75 cal yogurt and then I'll have a couple pieces of fruit between then and when I leave work.
Dinner is between 6:30 and 7 pm.
Dessert is between 7 and 8 pm.
Machka in Oz
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cyntdooley wrote: »Hi everyone,
I was scheduled for a mamio aka mammogram screening. I was feeling around and found a pea size lump rt outer quadrant breast. I have knotty breast. This is different. The radiologist tech felt the knot too. I have lost 35lb. I'm hoping that the lump is just related to the same thing. They have to get an order to do the right type of test. Today is Friday so now I have to Monday. So I will stay positive. I have had another biopsy on my left breast negative. Thanks for listening.
I hope it turns out all right.
M in Oz1 -
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