More on Memory

 I'm realizing that my diet needs a drastic change so am looking at what I should be eating and what I am eating....I think that due to my yoyo dieting  (gaining and losing weight) over the years I first need to adjust my metabolism.

Per Jillian I need to do the following:
 " What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 217; 217 x 12 = 2,604 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly."

I know that 2600 calories a day sounds like a lot..but not if I eat the right foods...I'm not sure how many calories a day I am eating right now..but truthfully it's probably more. So here's MY plan..
First I have to start tracking how many calories I consuming a day..
(One step at a time for me)

Also I found this article this morning as a reminder of WHAT I should be eating and if it helps my memory all the better!

Get a Memory Boost From Food
Worried about declining memory and brain health? Feed your brain memory food to help improve your cognition.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
You exercise your body and your mind with regular workouts and challenges like sudoku and crossword puzzles. You learn memory tips and tricks to improve recall, and teach your brain new things all in an effort to boost mental fitness. But don't forget what your brain really needs to help keep memory strong — memory food.

Memory Boost: How Food Supports Your Brain
Your entire body needs the right nutrients to keep it healthy, and your brain is no exception. Your brain benefits from a variety of nutrients, including fats, proteins, vitamins, and sugars, to help keep it sharp, offer protection against cell damage, and help it function properly. What’s more, the right foods also can provide the perfect fuel to improve memory.
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Health Benefits of Smart Nutrition
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Memory Boost: Build a Diet With Memory Foods
Here are the nutrients that can give your brain a memory boost:

Unsaturated fatty acids. These healthy fats can help reduce your risk of Alzheimer’s disease, and are found in foods like olive and sesame oil, avocados, peanuts, walnuts, and pecans.

Omega-3 fatty acids. These fatty acids also help protect your brain from dementia and improve your memory. They’re found in fatty fish that swim in cold water, like trout, mackerel, and salmon.

Brightly colored fruits. Give yourself a memory boost with dark berries that help keep blood vessels in the brain clear and protect brain cells from damage. Eat fruits like blackberries, raspberries, strawberries, and blueberries. Blueberries and similar foods have been shown to actually reverse age-related memory shortfalls in humans and animals. Oranges, cherries, plums, and red grapes are also great memory food.

Leafy and colorful vegetables. Vegetables also protect the brain from damage and deteriorating memory, so eat lots of bright greens in the form of broccoli, spinach, kale, sprouts, bell peppers, and asparagus. Eggplant, corn, and even onions are also good memory food veggies.

Essential vitamins. Vitamin E, C, B12, and folic acid are belong in a brain-healthy diet to improve memory. A diet rich in a wide variety of fruits and vegetables, as well as legumes (like beans), can provide you with plenty of vitamins for a good memory boost. But you may also want to consider taking a supplement to make sure you get all of the vitamins you need.

Glucose. Your body needs glucose for energy, and studies have shown that a little bit of natural sugar can help boost memory and cognitive function — just don't feast on high-fat cakes or processed foods, which can slow down the energy glucose offers your brain.

Whole grains. Eat whole-wheat breads, pastas, and brown rice to give your brain energy to improve memory and also maintain heart health.
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Most of this I already eat now but it does me good to have a reminder now and then.

Starting the day off right!

It's my day off today..and I've work up a good sweat with Billy Blanks Tae Bo. I feel full of energy now! I had a glass of juice and in a little while I'll fix me my oatmeal. I NEVER eat before I exercise because I would get reflux.  It takes awhile for me to feel hungry after I exercise. I like to relax so when I do eat it will stay down. I hate having stomach problems but that's life for me and I've learn how to deal with it.

I did NOT listen to my inner child last night and I DID go to the gym...I will admit that I called my Daughter to push me into going. My inner child was giving me lots of EXCUSES not to go but I didn't give in and as usual once I was there I did fine. In fact although I didn't do the treadmill for cardio, one of the Stair Monsters was free and just waiting for me so I did 20 mins on it..It kicked my butt...by the time I was done I was soaking wet with sweat but it felt good..I kept my form (no leaning over and holding onto the front of the machine as I see so many peeps doing) and upped my level. Then I did a good leg work out..(gripping here).one of the things that really bugs me about the gym is those people who sit on a machine (especially if there is only one, like the abductor machine) and visit with their friends while I'm waiting to use that machine. I will usually ask (politely) how many more sets they have and hope they take the hint...and if they don't then I move onto another machine until they leave..but it still upsets me when peeps use the gym for social hour...when I talk with others I try not to hog a machine at the same time. But I still love going to the gym.  I haven't seen the older lady that I talked with last week but I'm hoping that she is coming at a different time than me.

Still not as on track with eating as I would like to be but I am working on it. It's not that I eat food that I shouldn't, more like that I don't balance my meals like I know I need to be doing. It's hard for me to get in enough protein in my diet. I would be happy just eating Vegetables only all day long!
On the Positive side..I am doing better at controlling my sugar intake..in fact I had to ask my daughter to bring sugar ( for those people who use it in their coffee or tea) to my candle party because I didn't have any in the house and didn't want to buy any and have it here in the house. I'm using honey in my tea or drinking the loose leaf tea that my friend Corey brought me from Germany..it has dried fruit in it so I don't need any sweetener. I do so love my tea!

I finally faced the dreaded scale today and I've lost another pound for a total of six. Although I wish it was more I'm not discouraged. I know for me it just going to take time..I guess I would rather lose it slow than fast..I've done it both ways before and I need time to adjust my thinking so once I do lose it I will NOT gain it back...I want off this yo yo merry go round...

I don't have any plans on what to do with my 2 days off right now. I'm still short on money this week so don't want to burn gas running around so looks like I'll stay home. I'll probably end up reading one of my new (used) books...good thing I worked out this morning...

So far it's working for me!

Taking pictures of what I'm eating everyday and posting it here has really helped me curb my "mindless" eating in the evening...also at work where for some reason he's has started to bring in junk foods...

I've had to fight (and win) with my IC every night but I'm determined if I'm going to do this I'm going to do it honestly and right...that means I will not give into my inner child who argues with me that I can still have just a few bites of something and not take a picture..especially in the evening when I want something sweet..Nope so far every bite of Food that I've eaten has had it's picture taken...And I've found a way to satisfy that sweet tooth of mine in the evening..I have a cup of hot tea with honey instead..I don't take a picture of it because I feel that my real struggle is with food not what I drink..If I'm having tea with my meal then it will be included other wise not.

The one thing I've found interesting is that by this Picture Taking..I've had to really think about what I'm eating...I want the picture to look good...No more eating out of the pan that I cooked it in or the package...
no more grab & eat...I actually have to wait a few minutes before stuffing food into my mouth..a lot of times this gives me time to realize I really don't want it..for instance I've had the one fudgesickle for over a week..a couple times in the evening I started to eat it when I realized a cup of hot tea would satisfy me just as well..
Last night when I came home from work I was hot and tired, didn't feel really good and wanted that fudgesickle...(even after I took the picture) so I decided to eat it without any guilt...It was good and just what I needed...
I may not be losing any weight but I feel better because I feel that I have CONTROL over what I'm eating now...with "mindless" eating there is no Control...

So on Weds I went "hiking" with my AOC group...I say "hiking" because it really was just a walk in the park and not a hike. We only did 2 1/2 miles at a local park and it was more like a "social" walk...but it was for beginners and Pam (the leader) had a lot of information to give new hikers.. I did my part in being the "sweeper" bringing up the rear of the group...It was fun..not sure how much exercise I really got though..

Tonight I'm headed over to my friend Lettie's for a Candlelight Party...There will be food I'm sure but I never have problems with that..Although I'm thinking I probably eat more than I realize just grazing on food..so I will have my handy dandy cell camera with me...and before it goes in my mouth there will be a picture taken...

Tomorrow morning (bright and early) is my 5K walk/run...I haven't done well on the Big Plan I had to get myself into running so I will most likely walk most of the way..I won't be surprized if I'm one of the last peoples to finish..but I know I'll finish...I'm not worried that I can't do it because I know I can do 3 miles pretty easy walking...My daughter says she's coming to cheer me on..I've got my new Knee Strap so that should help with my right knee which has been giving me a lot of pain in the morning...

On the Positive Side...I've been taking my vitamins & supplements all week...still hate it but I know that I need them...

A fun time was had at the Wedding!

Last night I went to my friends Marcia & Nelson's wedding and I got to bring home this beautiful flower arrangement that was on the tables at the reception. I love them and I also realized it's been YEARS since I've been given flowers..hmm what's up with that? Whatever...they look really nice on my table and I'm enjoying them.

The wedding was held outside and of course it was beautiful..including my friend Marcia...When I first met her 6 years ago I was so jealous because she although she wasn't "skinny", she was the size I wanted to be..I was still about 20 pounds from my goal of 149 pounds at that time (a goal I never did reach). Well, the years haven't been good to Marcia as far as her weight is concerned...but they have been good to her in that she found the man she loves and who loves her no matter what. Although she weighs about 50 pounds more than she did a few years ago, She looked beautiful in her long wedding gown..she looked so happy..I know that she has been struggling to lose weight before the wedding date and just couldn't do it..I'm happy for her (not that she couldn't do it LOL but that she is so happy)...(and I'm not jealous of her any longer).
The reception was fun...they had lots of food of course, but I never have trouble eating at any events..I had a small plate with salad and a shrimp/rice dish..I also had a carrot cake bite for desert...I did have a couple of glasses of wine..Again my problem isn't eating out in public..in fact I NEVER overeat when there are people around..I am what I call a "secret" eater..I had people say they didn't understand why I'm the size I am because they never see me eat anyway but healthy...Some of my problem is I know that anytime I eat I will end up coughing for a least a half an hour and it's just easier for me not to eat..but then if I don't eat I also end up coughing because the acids in my tummy back up (acid reflux is hell)..So I do try to be careful what I do eat when I'm out with my friends...
Back to the reception...they had a "photo booth" like you see in the mall..with all kinds of hats and boa's..normally I would stay clear of this kind of thing..but last night I did pose with a couple of friends..trouble is I don't have a scanner so I can't post it here....they actually didn't turn out too bad..and I had fun...Of course I danced a little..I thought about wearing heels but ended up wearing a pair of flat shoes just so my feet wouldn't end up hurting..and boy was I glad..Hey I even wore a dress and make up..I felt good about myself for a change!

Time to get Serious!

I'm feeling pretty good this morning! I've got my bag packed for the gym tonight, figured out what I'm going to take to work for lunch (although my boss has agreed to supply me with lunch his fridge yesterday didn't hold anything I wanted, so I will take my own today) and I actually took my Vitamin & Supplements today..

Vitamins & Supplements...The cramp in my foot the other day and the aches in my knee and hip joints tells me that I need to Seriously look at my diet and to start back on my Vitamins and Supplements...I'm so bad about taking them and I know that I need them and feel better when I take them. I used to (in the good ole days) take a variety of supplements and a protein drink every morning before going to the gym. But for some reason (mostly monies) I decided 2 years ago to stop all. First all let me tell you I've ALWAYS HATED taking pills..they get stuck on the way down...The vitamins I take with IRON repeat on me..just the smell of IRON makes me sick.which probably dates back to when I was a kid and had to take this liquid iron medicine everyday...I had rickets due to a poor diet...I know now that My Mom did her best but trying to bring up 4 kids by yourself on welfare in the 50's had to be really Tough..I could blame my Mom on my eating habits and the reason I got fat in the first place but It wouldn't serve any purpose now because I can't change what happened then only what happens NOW. 

(Warning Tangent coming)
Like any one who has ever been fat and lost and gained it back (yoyoyoyoing) I've tried many differant "diets", bought & read alot of books on what I'm "suppose" to be eating and even joined the support groups..eDiets & SparkPeople so I KNOW what is " right"  and what is "wrong" to eat..I KNOW what I need to be doing NOW and I know that I can take the weight off (once I really set my mind to it)..I've done it before..but what really worries me is that I won't keep it off..that something deep down inside me WANTS to be FAT...it's where my "Comfort Zone" is..I thought I had all this figured out the last time I lost the weight..I thought I had fought all my demons and won...but obviously I didn't or I won't have fallen back when things went "bad" for me. The thing is I also KNOW that this HAS to be the last time I do this Battle because I don't have any time left...For Pete's Sake I'm 60 years old...I think I'm am the oldest "Dieter" in Blogland...I'm just too Old to keep doing this..As Susan Powers Said ..I need to "STOP THE INSANITY"..
I need to Stop making excuses and get serious about What I am eating! I want to feel good about myself with the time I do have left.

So I'm taking a good hard look at every bite of food I take (I hate this part) and make sure that I'm getting all of the nutrients I need. I already know that I don't get enough protein and Calcium...I'm looking for a good protein drink that doesn't need milk, soy or other..I can't handle anything thick, it makes my chest congested and I spend about an hour coughing afterwards..The good thing is.this does keep me from having any ice cream or milk shakes (I would die for a Blizzard) ...I can tell you right now that I haven't been eating enough fresh greens..I use the excuse that I hate "packaged" greens.(which is all that WallyWorld where I get most of my groceries from carries, especially spinach which I love)... I know that I can go to the Farmers Market (something I still haven't done because there isn't one conveniently close to me) but truthfully I don't see that happening soon....The other thing I know that I WON'T do is count calories..I know it works for a lot of people but for me it is just too frustrating and I can only do it for a couple of days..I've tried tracking (writing down) what I eat and that doesn't work for me either...OK I know what I Won't do now I have to find what I WILL DO...I do know that I need to be AWARE of what I'm eating..(mindless eating is one of my biggest faults) then I can use all this knowledge I've gained over the years and eat what I know I should be eating..I read somewhere recently .."Food is not the enemy" (I'll blog more on this later..running out of time this morning)..

So the Positive Side...Although I  know that I have a ways to go yet I feel that I've improved my life so much over the past few months.  I am feeling GOOD about myself..I'm getting exercise (yay the gym, 5K's and hiking)..I've brought myself out of "seclusion" and have started taking pride in How I look (love my new color and haircut)...

Catch Up Time..

Where did the time go?..I see it's been a full week since I've Blogged...

Food  ...I still haven't conquered the food tracking...truthfully I'm not even trying. I am trying to watch WHAT I eat but I know I've got a long ways to go before I get it right. Not going to give up though..I just have to find a way that works for me..

Exercise..The gym...I love it..I've been taking it slow and building up..because I didn't want to be so sore that I couldn't move...but I do know that I have to be a little sore or I'm not going to build the muscle back like I want.  I went last night and pushed myself on doing legs...second time since I've joined back. It felt good..my legs were tired when I left the gym but they don't feel to bad today. I still haven't done the treadmill...but tonight I will..I want start off with interval jogging (can't truthfully call what I do running)...to see if I can build myself back up to running... I still want to do a 5K in the future...looking at the one @ the end of September.
First I'll see how my knees do on the treadmill and then maybe I'll go back to the park next time I'm off work and see how I do..I know if I keep pushing myself a little bit at a time I can get to where I want...just not sure about the time line...I refuse to get discouraged..if running isn't something I can do..then I'll find something else that I can do.

Motivation..I've been invited to go a Wedding in September with some friends...I would like to lose some of this excess fat around my belly by the time I go so the skirt I'm planning on wearing will fit me better..I know I won't be skinny by then (if ever)..but I want to feel good about myself. I know all my friends support me and do not judge me..I do enough of that myself...but I don't want to embarrass them..
I'm getting my hair cut on Aug 10th..keep your fingers crossed it turns out good..at least if not I'll have a couple of weeks for it to grow out before the wedding..LOL..

Excuses...I still keep making them...Didn't go to the gym a couple of times because I was too sore...or it was raining..and one other was I visited my daughter instead..Ok maybe that one was a good reason not excuse...I need to commit to the gym..and stick to it...I know once I get to the gym and start my workout that all is good and then I'm glad I went..

As for eating..I bought ice cream this week because it's hot here in Georgia..now I know ice cream makes me cough for at least an hour after..and the sugar tears up my stomach...also keeps me awake all night..so why do I keep eating it?.The Evil part of me tells me I deserve it and it taste sooo good....and that I have cut back on the scoops and etc. etc..etc..I'm not going to beat myself up about it because it's not the end of the world if I have some ice cream..it's just that I feel I'm not getting control of what I eat. This IS the biggest problem I have. I'm addicted to food...I know I need to find a way to keep from sabotaging myself..I need to take a close look at WHY I do it..just not today...(not good)...

Journaling or blogging...need to figure out why it's so hard to come here some days and easy other days..

I'm still struggling with making myself go out  and do things..I've been advoiding some of my friends...not because I don't want to see or hear from them..but because I'm ashamed of what I've let myself become..
It's so easy just to pick up a book and escape into a fantasy world.

So on the Positive Side...What I did right this past week.....I went to the gym 4 times...I met with my freind Cory and got caught up with him since he's gotten back from his summer trips..I spent time with my Daughter and Granddaughter..even went out to supper with them.  Last night I spoke on the phone with my friend D (who talks forever on the phone).  As I've always said..I'm taking it one step at a time..
More later

It's the little things in life

I am feeling so much more positive these days and it's all due to taking 1 step at a time. Mostly trying to get myself back to being me.  For longer than I want to admit to I've been really lazy about keeping my kitchen clean...letting the dishes stack up, not putting things away...using the EXCUSE that if my kitchen isn't clean then I won't go in there and make something I don't need to be eating...Truthfully that's a bunch of malarkey...I've just been lazy and it didn't stop me from eating junk.

I can't get my dishwasher to run so last week I broke down and bought a small drainboard and have been making it a habit to clean the kitchen each night before going to bed (doing the dishes by hand..hmmm who would of thought)..I give myself 10 minutes and sometimes it doesn't even take that long..there is only me and since I don't want a bunch of dishes to wash it keeps me from making things I don't need.  NO MORE EXCUSES.

 Also notice all the veggies on the counter...being a vegetarian you would think that I eat alot of fresh veggies...well altho I love veggies, for quite some time now I haven't wanted to take the time or the effort to eat them..been buying frozen (nothing wrong with that but fresh is so much better) or just eating LOTS of carbs...using the "EXCUSE" that fresh is too expensive..Yay summer!  My Daughter & SIL have a garden this year and they gave me yellow squash & tomatoes..which I've been snacking on the last couple of days..I love raw yellow squash..I slice it and use hummus as a dip...and Tomato sandwhiches are the best ever..specially with some spinach..Oh I know I still have a long way to go to get back to eating the way I need to but I feel so much better physically & mentally these days.

I've been reading motivational stuff here online and printing out a few articles I find helpful and even though
I haven't lost any weight, I know that I need to set some definite Positive goals SOON.  Goals that I can reach..I just keep putting it off because I don't want to fail. But I am working on it!
I figure I'll just take it slow but want to keep moving FORWARD..
All those little things I'm doing (cleaning my closet, kitchen, eating fresh veggies) will add up and one day I'll stop and looks and see that Lady Sue is there..

Fuel for my body!

Yesterday I was remined by Dave, a friend who was on eDiets with me a couple of years ago, of something I believed then and have forgotten.

"Sue - I remember when we were all on eDiets and you telling us that you needed to remember that food is just FUEL FOR YOUR BODY. Nothing more: it can't make you happy or destressed...it's just fuel...just thought i'd give you a friendly reminder! :-D"

I've been stressing about what I eat and moaning about how I can't control my "comfort" eating and putting off writing anything about eating because I felt that I wasn't ready to look closely at my eating habits...which I know are "out of control". Sure I can eat "good" one day but find excuses the rest of the week for eating foods that I know are Not what I need to be eating.

This morning while walking at the park I got to thinking about "FUEL FOR MY BODY" and comparing it to my truck..Now my famous "Pink Truck" is a lot like me..she's getting older (I bought her new back in 1995) and she's had some hard wear & tear and isn't in the best of shape..but I love this truck..
Due to my money situation I've been putting the cheapest fuel I can find in her and haven't been changing oil or tires on her like I should...About a month ago she started to running bad...cutting out on me and having no power..and my friend Tommy the mechanic took a look at her and basically told me that I need to get a new vechicle because there was too much wrong with her..I don't have the money to even think about buying a new one and besides like I said "I LOVE MY TRUCK" and I'm not ready to give her up YET...My SIL put used tires on her and changed her oil for me and I decided that I would just drive her until she quit on me...
But I also decided to start putting the better  fuel back in her too...After a couple of weeks of using the better grade fuel I noticed that she quit "cutting out" out on me and has more power...Not as much as she had when she was new but much better...it is costing me more but it's definately worth it if I can keep my truck longer.

So I got to thinking about what "Fuel" I put in my body and expect it to run the way I want it too. I know that when I eat refined sugars, I get heartburn and end up coughing alot...but I've convinced myself that the candies/cookies and sugar in my tea taste sooo good and is so much cheaper that it's okay to eat them now and then (truthfully all the time).  I also know that my body doesn't function as good with the bread/pasta/potatoes that consist of most of my diet and I KNOW this has contributed to my weight gain. I also "cut out" (run out of energy) and have no power.  Although it's cheaper(?) to eat these foods I would feel so much better if instead of the candies/cookies I have a piece of fruit (which I happen to like also)...fresh steamed veggies work wonders for me instead of the bread/pasta/potatoes...oh I'm not saying I can NEVER have these things, it's just that like my truck I run better on the better grade "fuel".  There are times I still use the cheaper fuel in my truck but I only put enough in it until I can get the better grade fuel..I never fill up with it.  So I know that I will still have times when I eat the "wrong" thing but IF I can get back into my mind that this is FUEL for my body then hopefully I will be conservative with it and get right back to eating the better grade "Fuel"..That way I can see changes in my body and how I feel...
Thanks to my friend Dave for reminding me and helping me get back on the track.