Make The Healthy Choice! It's My New Mantra

When I’m at a diner considering a cheeseburger or chicken kebab with Caesar salad: MAKE THE HEALTHY CHOICE! The chicken kebab was in a thin wrap loaded w/fresh lettuce, cucumbers, tomatoes and carrots. The accompanying Greek salad was surprisingly fresh and yummy. And I’m NEVER going to be a woman who can order only a salad for lunch and survive until dinner.

When I pull into a large parking lot on a cold, windy day, do I look for a close space or just park way at the end? I MAKE THE HEALTHY CHOICE and park at the end. Every step is another chance to get my body moving and my heart pumping. I gave up going to drive-thru’s last year and have no complaints. Last week I went into the bank at 8:59am and the friendly teller who unlocked the door told me the drive-thru opens at 8.  I told her my resolution about that.

Since my turn towards a heart healthy lifestyle I distinctly feel the metamorphosis happening. I’m leaving behind a lifetime of too many unhealthy choices and slowly evolving to become a person who clearly cares about their own health. In my late teens I had a workout buddy who, like me, found that our new womanly bodies brought some extra cushioning and decided to implement exercise into our lives. Our problem was we were raised in the 70’s/80’s on Doritos, M&M’s and Soda.  We would exercise, and then reward ourselves with an ice cream Sundae. We would go swimming and then sit around the pool smoking cigarettes.  In college, after a bad bout of mononucleosis, I was in my best shape ever!  I had a pair of Guess jeans with black and white vertical stripes, they were probably a size 9 (a 1985 size 9 which is smaller than today’s 9).  I looked great but also loved to indulge with my friends in “DC & DC” which stood for Diet Coke and David’s Cookies! David’s cookies were the forerunner of Mrs. Fields (at least on my radar, in NYC). They were huge chewy cookies containing not only chocolate chips, but chocolate CHUNKS and lots of them!

As I reflect on my past and how I never really got back into those Guess jeans I wore in college, I realize I’m peeling back layers.  As an adult most weight loss programs I tried (or even talk shows I listened to) wanted me to find out WHY I overate. They insisted there must be some feeling I was drowning with food or an unresolved childhood trauma. I could never come up with anything because that’s not how I became overweight.  I was predestined as my mother’s seventh child I was born with more fat cells than my older siblings because my mother weighed more when she became pregnant with me. But plenty of overweight women have healthy children who remain at a healthy weight through life; it would be futile to place any blame on my birth.  Especially since I have inflicted my youngest similarly.  Thankfully all of my children are healthy weights – I’m smart enough to apply solidly proven healthy eating habits when it comes to my children. For myself I had a lifetime of bad choices and influences. My life continued with food being used for happy occasions and sad ones. I never felt rebuked and readily tried the newest food to appear on store shelves.  Now I know that food companies have been trying to make us eat more by formulating delectable combinations of salt, sugar and fat.  I was right there, literally eating it up.

I’m being kind with myself and slowly reforming. There’s a popular “fake it ‘til you make it” mantra that assists in life changes. I toyed with that mantra but I just couldn’t really own it. So instead I shout in my head: MAKE THE HEALTHY CHOICE! So far, it’s working.  I’m not always perfect but I’m pretty proud of myself for choosing Raisin Bran with milk and banana slices when I visited the hot breakfast buffet at Hampton Inn on Tuesday. Our ride home from Vermont included a stop at Ben & Jerry’s Ice Cream Factory – my loudspeaker in my head malfunctioned.  But, that’s OK!  I had the ice cream, a very light dinner and have moved forward to the next day. 

Statistics: I’ve been staying the same weight this month. I still have lots to lose but I’m OK with a couple weeks of plateau living and refuse to feel negative when I know I’m making healthy choices and am definitely in this for life!

Don't Talk to Your Toddlers in the Car

*** I'm clearing out my computer files and posting any unpublished blog postsn: this one should be filed under Parenting Tips! ***

When my 2^nd child was approaching the talking age, I told myself not to answer him in the car; let him just get used to talking to himself.  Why, did I purposely squelch my infant’s emerging vocal curiosity? Because when my first baby started talking in the car I had responded to everything she said.  I clarified and asked leading questions. Oh, I was entranced by her intelligence and how easy it was to teach her descriptive words. …She said “truck.” And I said “yes, there goes a big truck.” Next time she’d say “big truck.” And I’d say “what do you think is in the big truck?” … But, I forgot where I was going!  With a talking 2 yr old and an almost 1 yr old in the car, I suddenly lost the ability to plan a logical route for my errands.  I needed some sanity!

Once my sanity somewhat returned and I added another small cherub to my minivan, I decided the key was to lead the conversation.  Here’s a game I started playing with the children when they were about 5 years old.  Today I played it with my 9 year old and realized that she has been heavily influenced by the GPS when she told me to “press destination” and “type in our address.”

“Take Me Home” Game (ages 5 and up)

1.   Ask your child to give you directions to a familiar destination.  Start with something very easy, for example: when you are within 2 blocks from home ask her to tell you how to get home. 
2. Instruct your child on correct terms for giving directions: turn right, proceed straight through the traffic light, etc.
3. Remind them that you need to know what is coming up, because the driver cannot make sudden stops or turns.
4. Allow them to steer you the wrong way!  This is fun as they realize “oh no, we past the turn!” Depending on their level, turn around and let them help you get back on the right route.  Today with my 9 year old, she was able to have me turn at the next street and figure out how to return to the route without turning around,
5.   Add street names once they have mastered giving simple directions.  Warn them that you’ll be asking for street names next trip and point them out.  When he says “turn right at the next street,” repeat back “so, I turn right at Maple St.”

The bonuses of this game are the children:

•          Learn the street names of their own neighborhood
•          In an emergency will be able to give directions to their home
•          Become observers of their surroundings
•          Learn step procedures
•          Build confidence

Walkin' the Walk: EchoCardioGram, Heart Monitor, Stress Test

Today I’m wearing my heart monitor (holter) for 24 hours, I’m calling her my “little buddy” and am insisting she doesn’t slow me down.  She didn’t like the swinging ride when I was unloading the dishwasher, but now that I’ve tucked her under my shirt she’s better.

Slowly but surely, saying good-bye to the image on the left.

Since I’m preaching daily on heart health on my FB feed I want you to know I’m not just talkin’ the talk, but I’m walkin’ the walk too.  At my annual physical I asked my doctor if there were any reason to refer me to a cardiologist, I’d like to get whatever testing I can.  He said “sure, your family history” and wrote my referral.  Both of my parents died from heart issues, my father at 69 years and my mother at 83.  One of my sisters has a heart condition.

My first visit with the Cardiologist went well, she asked detailed questions and listened to my concerns.  I also had an EKG (which is short for ELECTRO-CARDIO-GRAM). There was a whiteboard in the exam room with the following written on it: Exercise 5x/week for at least 30 minutes, reduce sugar, eat 5-7 servings of fruits & veggies per day.  I was proud to be able to point to it and say “yeah, I’ve been doing that!” 

Today was the big day! Before I continue – on the scale this morning, I was down 0.6 which put me to 20.4 lbs. gone forever! Woo Hoo, didn’t even mind skipping my coffee.  Back to my day: first I had an ECHO-CARDIO-GRAM which is an ultrasound of the heart.  The tech showed me my 4 chambers and took lots of measurements and photos.  Next I proceeded to my first ever Stress Test.

My beginning HR was 72 and BP was 118/76.  I was left alone in the room and almost fell asleep in the big, comfy chair. So I stood up and my BP cuff fell off – ugh.  I did some stretching and waited patiently for the tech and doctor to return.  Since I’ve been active, the test was EASY.  She kept the treadmill at a fast walking pace but increased the incline to add stress.  Once my heart was at 164 she held me there for several minutes and then declined and decelerated. I was able to talk through most of it and never felt out of breath.

After a cup of water and being told my readings were “pretty” and I did very well, I was ushered into another room and fitted with the holter.  There are 4 leads on my chest area and a crossbody bag to hold the monitor.  I’m about to go running (80% walking) and give my little buddy something to record.

Overall I have felt just a little silly going to a cardiologist while I’m healthy.  But

• a.) she is confirming for me that what I’m doing is working and that I am healthy and 
• b.) if I should develop a problem in the future, I’ll have a baseline for comparison.

How My Passion Planner Keeps me on Track

I love finding tools that help me on my journey.  Back in the olden days, you know, the 1990s? I used a Day-Timer Date book that worked well for my personal life and my job (I travelled A LOT.) But as  a technology geek I was an early adopter to digital planners.  It started with a Palm Pilot and progressed until today's Cozi, which is a website/app that I access on my laptop, Ipad, and Samsung phone. I used to keep the family calendar on the refrigerator which was virtually ignored by everyone except me anyways.  For several years now I’ve printed out the weekly schedule from Cozi for the refrigerator and it has worked pretty well.  However, when recording an appointment on my phone I would get a lingering thought: what if my account was deleted? I’d have NO IDEA when my appointments were.

This year I decided to go back to the good old days and find an actual planner.  Ideally I would want to carry it with me.  In my research I found the Passion Planner had the highest reviews.  My teenage son had been given one by his coach too so I was familiar with it.  I ordered one for myself and printed out some PDF files they provide to get started while I waited for delivery.  Finding your passion is the goal. They use terms like “Game Changer,” “Passion Road Map,” and “Prioritizing.”  I went through this exercise and found that Writing is my passion!  My jobs as Norwex Consultant and Subsitute teacher scored pretty low overall. We don’t depend on my money earning jobs to pay the grocery bill, so I realize I have a little more flexibility than many.  But the point is, if something isn’t your passion (even if you still have to do that to pay the bills) then at least begin taking small steps toward making your passion that thing that takes up most of your time (and can pay the bills possibly too.)

When I started using the Passion Planner I ambitiously joined a FB chat forum of aficionados.  Wow, these people use their planners as a creative outlet that rivals some of my best scrapbooks (Oh yeah, I was big time into scrapbooking for several years – hope to at least finish the kids’ books at some point).  I wanted to use the Passion Planner as a datebook planner but I guess I need a creative outlet too!  Now I own colored highlighters, colored Sharpie pens, a small assortment of stickers and a an entire box of Washi tape. No, I never heard of washi tape either before I ventured into this new arena.

Interacting with others in the #PashFam I’ve been encouraged to explore different methods and processes in my planner.  In the beginning I planned lots of tasks but didn’t actually do them!  Now I’ve fine tuned the layout to where it really focuses me and helps me accomplish some tasks I’ve been putting off.

My Method:

1. Prior to the week:

•          frame the days with washi tape and decorate the edges, I want to look at something pretty!
•          write in appointments as they are scheduled (I’ve started keeping these above the 12:00 line no matter the time)

2. Sat/Sun before the week:

•          add in new appointments, meetings, scheduled events
•          Use the “space of infinite possibility” for a FOCUS reminder: always health related
•          Customize the “to do” section for the week with tasks that will accomplish a weekly or monthly goal.  Currently I use this for decluttering and other household projects that need to be finished.
•          Analyze my days and add specific tasks to specific days (above the 12:00 line)
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I blurred some personal items: it doesn't really look this messy!

3. During the week:

•          Journal things I do below the 12:00 line.  Some days I need a record that even though nothing big was accomplished, I was productive so I sometimes I record: laundry, cleaned litter box, vacuumed, etc.
•          Add impromptu meetings or fun things that happen in the day section below 12:00
•          Add quotes or inspiration that I hear anywhere on the page.
•          Check off completed items – such satisfaction from marking that check!
•          I use the “Today’s Focus” section to record my walks in miles
•          The “Good Things That Happened” box gets filled in as good things happen or as a reflection at the end of the week. 

This year I’ve made more progress in decluttering than ever before.  I’ve sold books on Amazon and sold some items on Ebay . I’ve taken boxes and bags to a donation facility.  I have everything ready for my tax return (before April, yay!) and am sewing some bathroom curtains today.  I’ve learned that focusing on my planned “to do” list accomplishes more because the general housework will get done eventually.  As a homemaker it is very easy to fall into the spiral of food prep, laundry, housework, shopping, repeat.  Those things expand and fill your time if you let them.  The Passion Planner focuses me on what I want to accomplish which allows the time spent on the humdrum housekeeping chores to diminish.

How Can the Tops of My Feet Hurt?

It’s hard, very hard!  Again the first week of the month has been a challenge.  My body has revolted against my healthy habits.  I go to the gym and come home ravenous.  If I don’t feed the hunger (with lots and lots of food) then I get odd aches and pains making me feel like exercising would be a mistake.  Today while running the tops of my feet hurt, really hurt!  I never even knew foot tops could hurt. 

As you know by now, I’m in it for the long haul and am still committed to my lifestyle changes. Self-talk is something that has really helped.  At times when I let that slip and worry about other things, my motivation and resolve slips as well.  So at night while falling asleep and while running I need to keep my pep talk running. My pep talk consists of where I’ve been, where I’m going and how to get there.  I reflect on what has worked and what hasn’t.  Here’s a review of how I tackled some challenges in January (I need to keep playing these in my head so I can tackle the next bumps with even more resolve.)

"MID-WINTER"
Otis sometimes poses for a really nice picture.

Some challenges in January that I OVERCAME:

• Everyone started week 1 dieting and I was having a hard time (waaah, waaah….I forgave myself & moved on)
• The week I had a cold I discovered that one of the reasons I eat is when I feel a little sick.  It’s logical to think that food would give me energy, right?  So I dabbled in more carbs & calories and eventually went to lunch w/my son for a steamed cheeseburger & fries.  This same week my youngest made Muddy Buddies and they were very, very tasty.  I forgave myself for the burger & fries and portioned out the Muddy Buddies in snack baggies. Then told my 6^th grader how many baggies she had so I couldn’t sneak anymore.
• Went to a club meeting where everyone brings an appetizer or dessert.  Due to my cold that week I had not made anything healthy myself but brought cheese, pepperoni & crackers.  This group tends to share lots of good homemade goodies!  I loaded up on the salad even though it had walnuts in it (which I hate). Then I allowed about 2 T of anything else.  And I tracked every nibble in S Health!  I had a small corn muffin w/1/2 c chili, 2 tortilla chips w/corn relish, 1 oz. cheese, 1 serving of triscuits, 1 c. strawberries, the salad w/walnuts & dressing and a bite of baked brie

I’m still astounded that I’m really committed to eating healthfully and exercising.  My lapses have not been binges.  I struggled with a cold and missed exercise.  Never in a million years did I think I would miss exercise.

I had the first of my 2 annual doctor exams.  It felt so good to show a weight loss from last year! 

The Joy of being Outside!

Who's a Good Boy?

February Already? Time for a Goals/Accomplishments Update

Click here to learn how!

Having a Fabulous February already, are you? I started my day at the gym where I did 40 minutes on the Elliptical and then some arm & shoulder machines.  On the Elliptical I select the “Variety” or “Weight Loss” workout and change the default time to 35 minutes.  Then I press “Options” and input my weight and age.  The machine adds a 5 minute cool down. After a few machines (the twisty one for my muffin top, one that had “shoulder” in the name and another one) I felt a little light headed so decided it was time to come home for breakfast.

My Favorite Breakfast Staples

Breakfast is either Quick Steel Cut Oatmeal (with 1 diced apple, cinnamon, ginger, nutmeg, 1/8 c. slivered almonds & 1 T Chia seeds) or Eggs & toast (or Protein English Muffin) with 1 T butter.  A few weeks ago I decided the oatmeal breakfast sticks with me longer, but today I went for the eggs & toast since it’s been about a week since I had that and I think the shot of protein in the eggs was needed this a.m.

My dilemma is finding a small snack to eat pre-breakfast on the days I want to go to the gym.  I have tried ½ c. grapefruit slices (in Extra Light syrup, drained) + ¼ c. cottage cheese.  This works, but I still get very hungry while exercising. I’d love suggestions. 

How did I do on those January Goals?

        Goals for January:

•          Two exercise events on the same day  3x/week (Balance Board, Running, Gym)
•          30 mins. HR exercise 6x/week
•          Track food 5 days/week or more
•          Keep calorie count near target of 1850/day
•          Continue to forgive lapses and forge ahead, showing kindness to myself as I would to others.

I accomplished these goals and lost 4 pounds!  Yay!  After a tough time getting on track week 1 and a cold during week 3 I certainly had time to apply my final goal of the month.  I’m somewhat conflicted about the weight loss.  Happy that now that I’m sticking to about 1850 calories/day the weight loss has increased from ½ lb./wk to a full lb./wk.  However it’s still a little discouraging to realize how long it will take me to lose all the weight I want and to hear results of others who seem to drop 10 lbs. their first week on a new program. But I don’t wallow for long.  I’ve never believed in a quick fix or magic pill weight loss method for optimum health.  I know that what I am doing is healthy and allows my body to build muscle while reducing fat.  I know that I can work within my structure and LIVE this way – not just temporarily.  

Here’s a post I put on the #GoRedGetFit group on Facebook.  It had a lot of responses and I want to make sure I keep it handy for reference:

Here's my motivational thought this morning while on the Elliptical at the gym. I'm 51 years old. If I deduct my first 20 years as childhood/growing. I've had 30 great years: career, raising a family, travel, activity (skiing, hiking, adventures), another career. Now I have 30 more years ahead of me: should I be slowing down? NO! Should I weigh this much and just take pleasure in crafts, books & TV? NO! I want to actively make an impact and accomplish just as much in the next 30 years as the past 30! .... This is a high motivation day for me....I hope I can look back on this post when I need it...I hope someone who is low on motivation can feel inspired by this! Let's really LIVE life to the fullest!

Call? Text? Email? How Do You Prioritize so many Communication Choices?

I left a message on a Dad’s landline answering machine about arranging car pool for our daughters.  He never heard the message and laughed that he only uses his cell phone now.

A co-volunteer emailed me at 9:11a.m. with a change in instructions for my volunteer shift at 1:30pm.  I didn’t read my email until 4:00pm

How do we communicate as we approach the year 2017?  Is there an etiquette defined?

Here’s my personal process –not right or wrong, but my way of doing things and why. 

Landline phone – appointment reminders, conversation, middle of the night emergencies. I grew up with a landline and still use it as my primary contact.  For most instances when I give my phone number, it’s not to someone I want to ring my cell while I’m grocery shopping or watching a soccer game. Multi-tasking may be great for some people, but I enjoy single focus in my life – I believe the catchy term is “mindfulness.”

Cell phone – call backs from doctors , customer service reps, etc. (when told to call that number). Texts for anything you need a response to within an hour or so.  I generally will check on my phone hourly so if the co-volunteer had texted I would’ve received it.  My kids know that if I’m driving they need to call because I will not touch my phone while driving (I have blue tooth).  They can also call when I’m grocery shopping or watching a soccer game: different rules apply for those closest in my life.

Email – shopping receipts, meeting minutes, anything that doesn’t need an immediate response. I check my email daily: often early morning then again later in the afternoon.  My job doesn’t communicate with me via email nor does my immediate family for urgent information so I have no reason to monitor my email hourly.

I work as a substitute teacher and I’m not always in a school or location in the school that gets service. So when I spend the day at work, I may get a break to check texts or missed calls but I have no reason to check email.

Social Media Messenging services: I’ll receive Facebook messenger like a text on my phone because I’ve set it up that way.  One of my sons has shoddy cell service in his dorm, so he will send me a messenger  text from his wired computer.  But some people have messaged me through Twitter and Words with Friends: I’m less likely to see those than to see email so besides the occasional “good word!” those methods aren’t effective for me.

Have you experienced communication breakdown in the digital age? How do you prioritize what method to use?

 I could spend another essay discussing the difference between a proper communications in each method: brevity vs. politeness.  Even more on all of the opportunities for personal contact that really should not be missed just because a text is convenient.