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NANANANA's Photo NANANANA SparkPoints: (9,428)
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9/4/20 5:27 P

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I already knew about goal setting from teaching 'Self-Management of Chronic Conditions.' I was surprised how much I got done when I had to write a weekly goal and report back on whether or not I achieved it. Some weeks I exceeded my plans. A couple of times I had to modify. When the classes ended, I started making action plans and getting things done.

Sally
Indiana
MOMTOLJ's Photo MOMTOLJ Posts: 3,018
7/4/20 10:02 A

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I have 73 pounds to lose. I want to reach my healthy weight so I don't carry the excess luggage on my legs, knees etc. It would be emoticon to support one another emoticon .

Do you weigh daily? I do so I can monitor if I'll reach my weekly goal.... My weigh-in day is on Tuesdays and the last day of the month.

I never thought of a weekly reward. If I reached my weekly goal on Tuesday, I could reward myself. Of course weekly it would have to be something small and yet again it doesn't have to cost anything.

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SGDTYF79 SparkPoints: (3)
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7/1/20 9:20 P

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One of my doctors gave me a suggestion the other day. Thing is I told her I was going to watch 4 movies if I walked every day for a month. She suggested I watch a movie every week instead of waiting after a month. I want to lose 50 lbs. I want to lose 1.5 pound a week.

I think it is great that you are setting goals with plans to achieve them. I have had trouble with this in the past when it comes to weight loss. I hope we can encourage each other.

Also, I have a walking video that I will walk to on days when the weather is bad.



MOMTOLJ's Photo MOMTOLJ Posts: 3,018
7/1/20 10:11 A

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Today is Day 1. I'm so excited and looing forward to it and the rest of the year!

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/30/20 7:08 P

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I want to thank you for your interest in my post.

I know emoticon . But then again I rather try even if I fall and pick myself up and move forward. At least I'm moving closer to my goal some, which is better than not. I am committed to be at a healthy weight. I've lost 3 sizes and given those cloths away. I will not go back to those large sizes again. I also feel better and don't use my walker anymore. Slow but sure. Happy with my progress emoticon emoticon emoticon

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CURIOUS2020's Photo CURIOUS2020 SparkPoints: (32,696)
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6/25/20 10:58 A

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Goals can be great. But sometimes, I think they are like budgets. Anyone can set a goal or make a budget...but actually living within - there lies the challenge.

Be Contemplative - Stay Curious
Julie


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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/10/20 6:05 A

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I have 84.8 lbs to lose now and I want to do it by June 10, 2021. This means to reach my goal, I need to lose 21.2 pounds every 3 months. I have set my thicker this morning. So by September 10, 2020, we'll see how well I'm doing .

To achieve my goal, what am I willing to do. The accent will be on exercise. I now do 30 minutes mostly every day. I will increase that 30 minutes to 35 this week. Slow but sure, every 2nd week I will increase by 5 minutes more. I will drink at least 6 cups of water. This is a hard one for me; drink up!!! And last but not least, I will not go over my calorie range. To help do this, I will only have sweets on Sundays and just a piece.

So let's go and do this.

Baby steps = Big results
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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/9/20 11:37 A

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Now until the 12th is a celebration of love for us. So today and the 12th is a time to really be mindful of what I eat.

Where did the time go? all those years seems like yesterday and yet like a lifetime. It erased so many bad memories prior to these wonderful ones. I'm a better person because of it.

Baby steps = Big results
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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
5/29/20 3:29 P

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Tomorrow is my last day to lose as I take my weigh-in the 31rst in the morning. I'm already happy with my results. I've lost back the 6 pounds I had gained and bit more. That bit more brought me over the 25 pound-lost. I'm now working on my next 25 pounds. emoticon emoticon emoticon and with emoticon emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
5/21/20 4:39 P

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Since my downward spiral, I gained 6 pounds in a week. Since a decision was reached, I've lost 4.5 pounds in a short time.

I plan my meals and don't go over calorie range, do some form of exercise log-in to SP daily and do 2 challenges a month. I am confident that I will see a lost this month even after a 6 lbs gain. 10 days to go.

Edited by: MOMTOLJ at: 5/29/2020 (15:25)
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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
5/14/20 12:02 A

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This month came with a lot of stress and depression. Today it was resolved and happy with our decision. Hope I can now focus on my program! A decision I better than not taking any and then pursue your goal and live with the decision you make - good or bad, you'll be a winner. Talking to myself here emoticon

Edited by: MOMTOLJ at: 5/14/2020 (23:38)
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SMJTELLER's Photo SMJTELLER SparkPoints: (16,148)
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5/12/20 2:17 P

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Yeah for spring and getting outside more. Feeling up about downward progress.

I am opening up to the possibilities of each day. I see that spark within others.


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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
5/1/20 10:41 A

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This month, I'm focusing on losing 10 pounds in 30 days. I see others my size losing that and more, so it's doable. We'll see! One thing for sure Ill be close to it.

Every day, I'll make a plan to achieve my goal. and I'll exercise.

Baby steps = Big results
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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
4/10/20 4:28 P

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Good. Going down for the last 3 days... ounce by ounce I'll get there. Small step, big results. Doing better than in March... a lost for the past 3 days. It will all add up

I still have that cold! I just can't seem to shake it off. It's dragging me down.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
3/22/20 12:36 P

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Been sick with the cold for a full 15 days. Lost my voice of over a week - DH was getting the silent treatment - a rest or poor man? emoticon emoticon

This new week is a new beginning. Lost a pound from yesterday.
I will exercise daily. emoticon
I'll be mindful of what I eat for the week and track my food. emoticon
Ill drink my 64 ounces a day. emoticon

Together emoticon



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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
3/2/20 8:22 P

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Day 3: so far so good! Sticking to my meal plan and walked my 10 minutes a day , other cardio along with it and strength exercised 2 days out of 3. I feel no hunger but don't meet my calorie lowest range, even with a snack... As for my water drinking I'm doing better than I thought! not been less than 64 so far - 88 today emoticon
Looking forward to weigh-in on the 6th and 7th emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
2/29/20 6:38 P

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I'm upset with myself. Last night, we went to a surf and turf buffet, again! Twice in a month.

Today, I have set up my plan for next month. I even have a buddy on SP now. I will weigh-in twice a week. Every Tuesday is my weigh-in day and again on Fridays.

I looked up my minimal calorie intake for the day and divided this number by 3. This should be my gauge for the number of calories for each meal. I also added a snack of 100 calories.

Exercise is a must. I'll walk 10 minutes a day and add other types of exercise daily.

My water intake will be no less than 56 ounces but will work hard to drink my 64 ounces a day!

This is my plan for March but I started today. No time like the present to take action

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
2/29/20 9:49 A

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Making good choices in the moment requires three skills:

1. the ability to recognize your innate hunger and satiety signals;
2. the ability to distinguish between hunger, appetite (preferences, habits, tastes), and impulse;
3. the ability to stay grounded in your self and your goals so that it is you making the decisions—not hunger, appetite, impulses, or your diet rules.

Step 1: Organize Your Eating
Using the low end of your calorie range, divide those calories into a good breakfast, a moderate lunch, a mid-afternoon snack, a good dinner,

Step 2: Stick to This Plan—No Matter What
No extra eating, no skipped meals, no excuses.

Step 3: Keep an Accurate, Detailed Food Journal
Note how you feel before and after each meal, including physical sensations (especially the hunger and satiety level)

Step 4: Draw Your Conclusions
If you spent a lot of time feeling the physical sensations of hunger, it’s safe to assume you weren’t getting enough food. If your desire to eat outside of your plan was due to anxiety, emotional discomfort, resentment or boredom, you can use your journal to identify the situations, thoughts, and feelings that triggered the urge to eat and find ways to manage them without turning to food.

Took my weight this morning and will do the above for a week so my next weigh-in will be on March 7. I'm keeping track in my "HEALTH IS A MUST" journal

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
2/12/20 7:38 A

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Finally the emoticon is now moving down after 4 days at the same place. I might just reach my goal yet for the month of February.

I gradually added exercise back after 3 weeks. It sure helps to move! emoticon
I'm also doing a challenge of emoticon which also helps to lose weight among many other benefits.
Paying more attention to food choice. emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Looked up at my graphic progress of weight loss and I'm not where I should be today.... Happy I looked it up. It enforces my commitment to do better. emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
2/10/20 6:47 A

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I started to walk in the building doing laps on our floor 3 times a day and increasing one lap a day. I added it to my to-do list. emoticon . I'll also add emoticon every day and do as much as I can tolerate to begin with. Last week I barely made 3 minutes and had to stop.

As for nutrition, I'll be drinking at least 48 oz of water, be mindful of salt intake and cut down on sugar to one small piece of sweets a week. Important to my health that I lose weight, do what I can to increase my DIA - which is at 44 this morning - and be fit enough to travel. emoticon . I dropped the walker yesterday. Yeah!



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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
2/6/20 10:47 P

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Had a few run-ins to the hospital. At this point any cardio or heavy strength exercise are off limits but tomorrow, I'll be easing in 5 to 10 minutes as much as can be tolerated....

I hope I can reach my goal this month - time is of the essence...

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/30/20 8:23 A

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Worrying will not protect me from the future. Worrying will only keep me from living the present moment and eat away my energy to live it up, today! Did worry ever helped you? I dare say NEVER emoticon I must remember this.

I did reach my weight goal a little early this month. Time to set new ones for February.

I will be below 208.9 lbs by the 29th of February.
Now this is going to be a little harder as my physical is not allowing me to do much cardio right now but I'll concentrate on strength exercise and be very mindful of what I eat. I must get back to drinking water too.
Specific goals are; Exercise 500 minutes in the month.
Stay within calorie range of 1000/1400.
Drink 40 oz of water daily.
Login daily.

Baby steps = Big results
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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/24/20 7:23 P

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I have a week to lose .7 pound to reach my January goal. Doable! Excited.

Glad to be back home from hospital! Scary experience! But I'm alive and recuperating! emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/18/20 3:11 P

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back at 216.2

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/14/20 9:58 A

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214 emoticon Almost there emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/12/20 7:50 A

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216.2 lbs
Getting closer to goal and confident that I will reach it. 2.4 lbs to go emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
1/7/20 7:14 P

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217. Not enough water, snaking at night and not enough sleep. Some sweets too! Got to get to it!!! 3.2 lbs to lose this month

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12/29/19 8:36 P

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12/30/19 to 06/30/20 lose 18 lbs and then 06/30/20/to12/30/20 lose another 18 lbs. Total 36 lbs I will then be 180 pounds

Weigh-in 216 lbs BMI 36.

Steps; 1: exercise 500+ minutes a month emoticon
2: eat healthy emoticon
3: drink water and get to 64 oz a day emoticon
4: login to SP daily emoticon
5: no snacks at night emoticon
6: bedtime before midnight emoticon
7: Weigh-in daily and official weekly on Tuesdays emoticon
8: mindful of portion size emoticon

My time is now. emoticon The journey continues emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
12/27/19 1:56 P

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Thinking towards the year 2020. Setting new goals and how I plan to achieve it....

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
12/12/19 7:09 P

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I'll be happy if by the 31rst of the month, I weighed 214 pounds. I was hoping to be 210 but having doubts about it happening. Sister coming for a week from away and lots of celebrating as we haven't been together in 49 years all the family for Christmas. Looking forward to the company but not the added calories. I'll be as careful as I can....

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
11/19/19 9:14 A

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I had a rough month of November. Being followed closely by doctor and specialist. Was not well enough to go to my sister's 75th birthday emoticon as planned for years.

One thing for sure, even if the swelling is bad, I didn't quit Eating Healthy. So despite the swelling, I'm again losing. Imagine when I lose all the water retained! emoticon emoticon

Today is Day 1 of med adjustment.....

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
10/19/19 2:37 P

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I did it! Reached 224

I purchased digital food scale yesterday.

Still doing the challenge - legs today.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
10/18/19 7:27 A

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10/18/19: The last 2 days I added a fitness challenge. Today was lower body. I can't do them as good as them but do the most and best I can. Age and flexibility plus arthritis are not in my favor compare to the instructor - lol. I still keep my cardio exercises going. Find those easier then the strength exercises.

Yesterday I didn't eat bread, pasta or meat. I stayed with vegetables and scallops, cereal, veggie stir fry and corn chowder.

In the last 2 days, I lost 1.5 pounds that I gained back, after having lost them this week. Still one pound to go on the gained pounds. Then I'll be back at 224 and have 4 to lose to reach my monthly goal. Hopeful!

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10/17/19 7:23 A

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10/17/9: 226 a half a pound loss - going in the right direction.

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10/16/19 7:50 P

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I want to be 220 pounds by October 31rst. I know it's doable!
To achieve my goal, every day I will be mindful of what I choose to eat, restrict my eating to 3 times a day, keep exercising daily and add strength exercise to my cardio. I must drink more water - at least 32 oz a day.... hard one.
I'll weigh-in daily to keep me accountable. I must do this!!!!!

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
9/11/19 5:42 A

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I have increased my exercises in variety; doing more strength exercises for different parts of the body. Today is the calves.
This week in the nutritional department, it's no eating after dinner...hum hard one!
My week begins on Wednesday and ends on Tuesday next week. I have reset my tracker last Wednesday. Weigh-in is today. 221.5 - a 5.5 lbs lost

Edited by: MOMTOLJ at: 9/11/2019 (07:26)
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7/28/19 8:56 A

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Plan for the week; Cardio 4 times a week, water 5 cups a day, stay within 1200/1500 calories a day and get 8 hours of sleep in 24 hrs day.

I hope to lose a pound by doing this.

Have a great week

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7/26/19 6:10 A

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OMG BP is now up to 139/61 and pulse 52This is the best! 61? Haven't seen that in the longest time! So excited. That's why I feel the energy to move. I had stopped taking my BP for a bit as I Knew it was low by my energy level which was very low but the last few days felt so much better. Sorry for rambling on but so excited. And yes the swelling is back, even my face, my eyes are nearly shut and my feet overflow my shoes Now it's to get that under control and I'll be just as good as new - I wish - LOL

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7/13/19 11:19 A

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Chart of Food High in Fiber


Product

Serving Size

Total Fiber (grams)

Almonds 1 ounce (23 nuts) 3.5
Apple, with skin 1 medium 4.5
Baked beans, canned 1 cup 10.0
Banana 1 medium 3.0
Barley, pearled, cooked 1 cup 6.0
Black beans, boiled 1 cup 15.0
Bran flakes 3/4 cup 5.5
Bread, rye 1 slice 2.0
Bread, whole-wheat 1 slice 2.0
Broccoli, boiled 1 cup chopped 5.0
Brown rice, cooked 1 cup 3.5
Brussels sprouts, boiled 1 cup 4.0
Carrot, raw 1 medium 1.5
Cauliflower, raw 1 cup chopped 2.0
Chia seeds 1 ounce 10.0
Green peas, boiled 1 cup 9.0
Lentils, boiled 1 cup 15.5
Oat bran muffin 1 medium 5.0
Oatmeal, instant, cooked 1 cup 5.0
Orange 1 medium 3.0
Potato, with skin, baked 1 medium 4.0
Pear 1 medium 5.5
Pistachios 1 ounce (49 nuts) 3.0
Popcorn, air-popped 3 cups 3.5
Quinoa, cooked 1 cup 5.0
Raspberries 1 cup 8.0
Spaghetti, whole-wheat, cooked 1 cup 6.0
Split peas, boiled 1 cup 16.0
Strawberries 1 cup 3.0
Sunflower kernels 1 ounce 3.0
Sweet corn, boiled 1 cup 3.5
Turnip greens, boiled 1 cup 5.0

I hope this will help you. Should you have any more questions I'll be happy to help in your journey Designerlaura

Edited by: MOMTOLJ at: 7/13/2019 (11:27)
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DESIGNERLAURA's Photo DESIGNERLAURA Posts: 64
7/5/19 9:07 P

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I was just about to ask what is a good Fiber to add. I think I will have to try the cereal, I am actually having a hard time getting to the good point of fiber and at times calories.



 current weight: 188.2 
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7/5/19 7:38 A

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I don't understand; I didn't eat the equivalency of calories in a pound and yet I have gained another pound.... I wish my body was that quick to take it off!! emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
7/4/19 8:31 A

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OMG! Scale up to 221 this morning??? Calories yesterday were at 1180... Also put in 16 minutes of biking.. And I was very productive around the house. Can't see what more I could do so I'll keep at it and we'll see.... now have 7 pounds instead of 5 to lose this month. emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
7/1/19 10:28 A

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IMAGINEJOY: Thank you so much for sharing. WOW I am so impressed by what you do! It inspires me. I bought a box of cereal loaded with fibers; 1/4 cup is all I need a day. I put yogurt, then cereal then peaches or blueberries to top for breakfast At the Y is it expensive to join? I should check it out.... The exercise in the pool don't have a great impact on the knees and would be great for me

Oops! Back at 220 this morning but it's ok. Still on target. Yesterday DH treated me to a lovely dinner at Swiss Chalet. Once a month isn't the rule so it's ok.

So excite to start this new month with my new plan and grill in my HEALTH IS A MUST binder. On my way to success

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IMAGINEJOY's Photo IMAGINEJOY Posts: 56
7/1/19 9:28 A

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Hello I have been successful these past few weeks and am so grateful as I have been on and off the wagon for a long time now. For the past 2 weeks I have been diligently logging every morsel and using the nutriion log to prepare my food for the next day. I usually copy meals over if I still have leftovers. As I go thru the day, I may switch and change my plan as I see the differnt categories going up too high or too low.

In addition, I am doing 150 minutes weekly at the YMCA. I am in 2 deep water aerobic classes which I really enjoy and then do 1 silver sneakers class. My goal is to keep eating within the Sparkpeople guidelines. I see there was a lot of talk about fiber I keep Fiber One cereal on hand and a can of beans. If I see my fiber intake too low, I add a 1/2 cup of either of these to my menu

Be stronger than your strongest excuse.


 current weight: 274.4 
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6/26/19 10:21 A

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I'm at 220 today and still have a half a pound to lose this week. According to the weight lost calculator, to meet my goal by December 31, I have to lose 1 1/2 pound a week to achieve my goal weight for the year 2019.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/24/19 7:01 A

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Was up a lot through the night to use washroom. This morning I'm down to 221 so a 2 lbs loss. I wonder if I'll be up again after I drink my water today.... A lot of water retention!

Plan my meal for today. Lunch will be our main meal of the day.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/23/19 4:25 P

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This week's plan
plan menu
cardio x3
strength x 3
water 6 cups

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6/20/19 6:01 P

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This morning my DH made breakfast while I got our stuff ready for a trip to Bathurst to celebrate DGD graduation. Well needless to say when I tracked my meals the calories were over the range 1200-1500. So no snack or nothing else for me today. And tomorrow is a new day and of course a new beginning. I don't do this often but it's ok to fall of as long as it's not every day Right?

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6/18/19 10:45 A

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My DIA is at 38 this morning so it explains my low energy. And I just took my med! Hope it doesn't go any lower emoticon My BP is so unpredictable.

Today I have to do my 30 minutes of exercise and being it's so beautiful out I wil take my walker and go for a walk. I also need to get my new med.


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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/17/19 8:13 P

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Went to see the doctor today. My cholestoral is at 3.55 which is to high for my heart They want it at 2 and under. My thyroid gland med were to strong. My kidneys are drying out - vicious circle; taking pills to eliminate water and swelling because of heart again and kidneys are drying so ask which is worse? didn't get any real answer except to consume more water. Will take bllod test again on July 31rst Venting Sorry

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6/16/19 6:12 A

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Happy Father's Day to the Dad's in your life!

This morning was weigh=in for the week for me and I'm down to 223 so I'm happy about that. The inches lost were a total surprise to me so DH was right when he was saying my tummy went down and clothes look a better fit.

I did set my SMART goals again for the week and figure I'll reach my goal weight by August 31, 2020. - long term. Working on reaching 180 by December 31,2019.
Had a set back this month in lbs but great in inches... But the scale is moving again. Concentration on more water (neglected this the past week) and on nutritional report to get all nutrients needed.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/14/19 9:14 A

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Measurements:

April 30, 2019 June 14, 2019

Waist 49.5 48.75
Hips 54.25 52.75
thigh 28 26.5
upper arm16.75 16.5

Total lost =4 inches

Happy! The scale wasn't moving down despite my eating healthy so decided to take my measuments

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/13/19 4:39 P

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Doing all kinds of exercise and watching portions and yet the yo-yo weight is going on . I'm trying real hard to lose and want to lose big time but this month is not seeing results I expect!. So I wlll have to go under 1200 calories...

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/11/19 4:36 P

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Second night of sleeping well

Having a hard time to lose the 3 pounds I gained - much easier to put them on

Exercise and food tracked for the day

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/10/19 1:15 P

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slept very well through the night. Feel rested and energized.

Did a lot of chores already around the house.

I'm doing my morning and nightly steps to have a great in between day.

This week I'm also committed to exercise 30 minutes a day and to eat all my meals at the table and not in front of TV or computer.

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MOMTOLJ's Photo MOMTOLJ Posts: 3,018
6/9/19 9:52 A

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The scale told me carrot cake is not worth it. Disappointed with myself in a sense but then it was good and there is no more. Starting a new week with my new food guide. Should be interesting. I also changed my "other goals" Having a lot of problem sleeping - only 3 hours last night and being generous!

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