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.

Not letting my inner voice rule the day!

When I woke up this morning, I laid in bed and thought about how much I hate the "inchworm" and almost had myself convinced that I couldn't do it today...but I know that if I give into that inner voice today, it will just be that much harder tomorrow. So I got out of bed and did my 2nd day of the new workout. It wasn't easy to get my mind set but by the  time I got to the "inchworm" I knew that I would do all 10 of them no matter what.. I Can't let that inner voice control me anymore. I'm determined to make it through the next 4 weeks keeping to my plan. I will do the new workout 3 times a week. I will go to the gym at least 3 times a week, if not more. I will get cardio everyday (except my rest day). I know that it won't be easy and there will be lots of excuses that my inner voice will come up with but if I give up on this program then I will fail myself. I know I can do this and I WILL.

I did go to the gym last night after work..almost let the inner voice talk me out of it when I saw all the cars in the parking lot. All the New Year Resolutioners were there in full. I did 20 mins on the treadmill (had to use one of the ones that the incline doesn't work on because they were all busy)..and I did an upper body workout with the weight machines. No way was I going to go into the weight room to work with the free weights..I've got my gym bag packed for tonight!

Added some dark red kidney beans to my homemade veggie soup to take to work with me for lunch. The thing I love about making homemade veggie soup is that I can add something differant to it each day...

So today so far I've done my morning exercise workout, taken my vitamins & supplements, packed my gym bag and lunch and gave myself a pat on the back...Not Bad..
Feeling pretty darn good!
More later!

What to do on my day off?

It's finally cold out here in Georgia...Not bad for the end of November..but the cold makes me just want to snuggle in on my day off.

So far today..I've done my load of laundry. Made my new favorite Wild Rice with Mushrooms soup for the week. Experimented with an old recipe (Ham Roll with Cheese Sauce) and came up with a new one using what I have in the cupboard..I call it Salmon Filled Pretzel Bites with White Cheese Dipping Sauce (whew what a mouthful)...It turned out really tasty (too bad I don't have someone to share it with)so I  typed up exactly how I made it and put it in a file in my documents for future use. I'm always experimenting with what I have in the cupboard and making up recipes, then I can never remember how I did it and can't fix it again..but this time I've got it figured out.  I figure it will be a good appetizer to take if I have a party to go to this next month... Still need to work on the dipping sauce since I don't use milk (don't even have any in the house) I used vegetable broth (it wasn't bad just missing something).

I had to put in a phone call to payroll because my check this week was shorted. After sitting on hold for over 20 mins (using up minutes on my cell phone) I actually got a hold of someone and hopefully we have it all straightened out. I feel this is a BIG accomplishment.

And now I'm going to treat myself for the rest of the day, fix myself a cup of hot tea and read my book in front of the fire because that is what I DO on my day off when it's too cold to go outside.

Having A great day here, hope you are too!

A little of this and a little of that!

It's Tuesday and I have to go to work...hmmm...I guess I've actually gotten used to having Tues & Weds off..Like I said my job isn't too hard so I don't really mind.
I didn't get to the gym last night because Princess Val was having a very bad day. She couldn't focus, only wanted to jabber to herself and go around in circles (the Autism was in full force). I couldn't get her settled down even to eat..took me about 3 hrs to get her to eat a bowl of chicken/rice/broccoli (one of her favorites)..
Finally around 5 pm her Dad and I took her to the park and walked about a mile with her with each of us holding her hands so she couldn't wander..this seemed to calm her down a little. Then Dad drove us to McDonalds to get her a McFlurry and a Fish sandwich (which she ate..hooray). I don't eat fast foods so all I had was an iced tea. By the time we got back to their house is was late. The worry about this young lady not eating is that she only weighs about 60 pounds as is and can't afford not to eat. I wish I could give her some of my weight. I figure she burns about 2000 calories just because she never stays still. That's been one of my biggest problems at this new job is trying to figure out how to get enough calories into this girl to keep her from going into a chemical imbalance..normally she does fine with eating but since her schedule was all changed this past weekend, she is way off... Hopefully today she will be better.

So although I didn't get to the gym at least I got some exercise in the Walk. Won't be able to work out at the gym on Friday because I'm hosting a party at my place Friday night. Am I ready for that? NO!
I'm going to try a new recipe for Hummus Guacamole I found on SparkPeople.

Since I cleaned my windows this past weekend and the weather is so nice here I've left them opened. I love the fresh air coming in...would sleep better except that I now can hear my neighbors dog Scooby (a great Dane) barking..I usually don't hear any of the dogs in the neighborhood (and believe there are lots of them) but for some reason Scooby has been barking constantly for the past two days..in fact I can tell he is getting hoarse today. I'm not going to close my windows and hopefully I Will get used to his barking and will be able to block it out.

Got to get my stuff ready for work and head out..More later

No Excuses and No Apologizes

Today is my day off and I haven't done anything that I can be proud of except play on the computer, think about what I can eat... and..Oh yeah..I read a book! No exercise at all...am I discouraged with myself..NOPE...I just felt like taking a day off..NO excuses..no apologizes..I just did it!

I weighed myself this morning and I've actually lost 2 pounds this past week...(I'm determined that I'm not going to find them next week)..to some 2 pounds may not sound like a lot but to me it's a start and so much better than I've been doing in the past few months (I've gained since I started blogging)
So No Excuses and No Apologizes..I say waaahooo here I go!

I've actually done good on eating today..although I've done a lot of thinking about Just what I can eat..knowing that I'm going to take a picture of anything that goes into my mouth has made me really AWARE of just what I'm going to eat...Made me have to stop and think..

Last night I almost listened to my IC (inner child) to not take the picture of the popcorn and just eat it..if no one knows that I ate it then it doesn't count..right? But I took a firm hand with IC and said that if this is going to work for me then I have to be HONEST..I still ate the popcorn but it was only a half of mini bag (I stopped the microwave before all of it popped..lots of kernels that I couldn't eat)..it was good and I figured I hadn't done all that bad on what I ate all day...so No excuses and No Apologizes to myself...Like I said before..I'm not going to deny myself foods but I will make sure that I don't go overboard!  
(I've taken pictures of EVERYTHING I've eaten so far today and will post it Before I go to bed..that way if I decide to have a snack it will be included)..

I'm going on a hike tomorrow evening across town with the AOC group..it's a beginners hike but since I work on weekends I can't be too picky..besides I'm taking my friend Lettie with me..she's been wanting to hike...also I know the trip leader, been backpacking with her a couple of times, and She's a hoot...I really like her..She's asked me to be the "sweeper" for the group so she can concentrate on all the "newbies"...Just in case you didn't know the "sweeper" is the last person on the trail to make sure there aren't any stragglers or that anyone gets lost..Since this is where I like to hike anyway it works out great..should be a nice nice for hiking...I just wish I hadn't lost my headlamp just in case it gets dark on us..I do have a small flashlight that I can take just in case..It should be fun and I can get some exercise in..I'm not worried about this hike like I was the last one I went on..I know that I will do all right..I've been doing the treadmill and the stair"monster" at the gym and feel much better about doing anything cardio..besides I've decided that I will just do what I can ...No excuses and No Apologies...

I'm off to steam me some veggies and grill some fish for dinner (and take a picture) then maybe watch some tv...continuing with my DAY OFF...and making NO excuses and No apologizes...

What's floating around in my head? Pictures of food & "Child Within!

I woke up this morning with an idea that I think WILL work for me as far as my "eating problems" goes.
I was thinking about the statement I made that I NEVER have a problem with eating out at events. I gave the reason as I don't want to cough and this is true but even truer is that I'm always aware or think that people are watching what I eat and thinking "no wonder she's fat"...I do have a couple of rules for eating out that I follow..1 is that I don't (normally) eat anything that I can or will fix for myself at home..for an example.. if it's a salad there has to be something differant about it than the one I fix at home...and 2 is to take only a small amount..this works pretty good for me..

My biggest problem is eating at home by myself in the evening...I have no "will power" and I do what I call "mindless eating"...most of the time I couldn't even tell you WHAT I ate later...I need to get this under control so I CAN lose this weight.

I've decided to use this Blog as a group of people who will see everything I eat...as I said before I hate journaling (writing down every bite I eat) and counting calories...but If I were to take a picture of everything I eat in a day (taken before I eat it) and post it here DAILY this could act as if I'm eating in front of people...I don't have a digital camera BUT I do have a camera on my cell phone (which is always with me)..this is what I've taken the pictures I post here with. I'm sure there is someone out there in blogland that is doing this but it's a new idea for me..I know that Skwigg will post pictures of what she eats every once in a while..
I want to keep it simple..I plan on posting every night before going to bed..No words (maybe occasionally) just pictures.. this will be a "visual" reminder to me (and I am a visual person) so I can figure out what I really am eating and what I need to change...Please note that I am a firm believer in that there is no "BAD" foods . If I want to have a fudge bar and I feel that I've been good with whatever else I've eaten that day then I will "treat" myself..it's not the fudge bar is "bad", it's the combination of all I've eaten. No excuses!  Anyway I'm going to give this a try and see how it works for me..

The other thing I've been thinking about lately is those "inner voices" that I give into Way to much. I was reading a blog (and I'm sorry but I don't remember who's) and they were talking about how when you say "no" to a child that you shouldn't give into them...this made me think about when I was with eDiets and we talked about our "inner child" or those "inner voices"...This also made me think about when my daughter and niece were small and they would ask for something, If I said "no" they knew not to argue because I wouldn't change my mind..but if my sister said "no" they would bug her until she gave in..and if I said "let me think about it" they knew that there was a chance that they would get what they wanted IF they kept quiet about it..If they bugged me usually I would end up saying "no" unless they could give me a good reason (which my niece was famous for doing)..Then I also remembered If I told the girls to do something I expected them to do it without arguing with me...My "child within" (inner voices) doesn't listen to me most of the time...she rules the day but that is going to Stop...I've had years of experience dealing with children and I know how to be firm but fair. I need to start dealing with my own "child within" as if she/they were real children.

Winning against my inner voices!

I constantly have these voices in my mind telling me what to do! In the past couple of years I've let the "bad" voices rule although I know they do not want the Best for Me. The "good" voices are there too, I just haven't been listening to them enough.

What these "bad" voices have told me was that I was worthless, that I don't matter! So why should I take care of myself? It's too hard to eat healthy, besides it's too expensive and since I don't have a good paying job (because I'm worthless and can't do anything) all I should give in and eat what I really like...sugar may cause my stomach to hurt and gives me a headache BUT I like it and I need it to keep away that craving and It really makes me feel better. Walking or exercising is too hard..it's so much better to sit around and read a book or two or watch tv..doing nothing is easy..working out is hard!

The trouble with giving into this "bad" side of myself is that it gets easier to do nothing. BUT (notice the big But) I know that if I DON'T give in and I do what I know REALLY makes me feel good, these voices in my mind give up.

So How do I win in this daily struggle? One day at a time! Follow my Plan! Having a plan and sticking to it may not be easy but IT can be done. I did it today (so far). I woke up this morning and altho the voices told me to roll over and go back to sleep, I got up and made my bed (the voices said not to because no one but me would see it). After washing my face & brushing my teeth I spoke with my Daughter on the phone and made plans for tonight for my grandson's B'day (my voices were jumping up and down because now my plans to go to the gym had changed). But instead of giving into those voices I decided that it was too beautiful of a morning to waste so I went to my favorite park to do my 3 miles walk/jog. I can tell you the voices screamed at me for the first mile, telling me  I didn't have to do the whole 3 miles, I could take the short cuts and I didn't have to walk/jog so fast..I'm old, I need to go slow..my legs hurt..I need to sit down..but I didn't give into them..no sirrreee...I did the whole 3 miles and although I can feel the ache in my knee and I'm stiff in the lower back..I feel GOOD about myself. I actually did better than I thought I would on the time.  It took me 45 mins to do the 3 miles and I'm working towards doing it in 30 mins for the 5k at the end of the month. I do Not want to be the last person to finish the race!

When I got done at the park I drove to WallyWorld to buy the grandson a b'day card and gift. While there the "bad" voice again attacked me telling me that I deserved something sweet to eat, but my "good" voices told me that I had watermelon at home waiting for me. This actually sounded good so I listened to the "good" voices.

On the Positive Side... I got all my housework done and mowed my yard yesterday so I'm now thinking about going to the gym to sit in the Hot Tub to soak some of the aches & pains out of my body...might even lift a few weights. I'm feeling pretty good about myself.

I'm always on the lookout for Motivation and checking out other blogs..It seems like everyone I've been checking out has this one that they follow (besides Swkigg). So I checked out Jack Sh*t and I really like him. I loved his sense of humor (see Bad, Badder & Worstest). So I've added him on my list to follow.

Also I've added my weight to my blog...this is a big step for me because I've been putting it off hoping I would lose below 210 before any one would know that I'm this big (who am I kidding?)..I'll post my weight no matter if I gain or not every week..either Tues or Wed..

I'm also working (in my mind) on an idea I have how to motivate myself to get down below 200 before Christmas and help out others. More on that later!

September's a busy month!

I'm looking at my calendar for this month and am amazed that I have so much to do. It started out with my End of the Summer Party I had this past Friday. A fun group and a fun time had by all.

I also have 3 birthdays (my grandson's 12th tomorrow, Princess Val's next week, and my Daughters at the end of the month), a baptism on the 12th, a wedding on the 18th and the 5K to run on the 26th....

So with all this to do how am I going to stay on track to getting fit? One day at a time!

   One of my friends took this picture of me at my party. As I've said before I HATE pictures of myself because in my mind I don't look like that.. I always make a weird face, like that's going to distract from my body..I try not to do this anymore but as you can see from this one..I'm still doing it..What's with that? I kind of like that the picture here is distorted, in the original I look fatter. It's like a fun house mirror. Maybe I need one of those in my bedroom...you know the farther away you stand the taller and skinnier you look..LOL..problem is I would probably get one of those that makes me look shorter and fatter..OH NO! I never realize how short I look until I see me in pictures. I think I'm going to have to start wearing long sleeve shirts because my arms are getting age spots on them..I try to pass them off as freckles but they are getting to big for that. Oh Well. I have friends & family (most of them in fact) that are very photogenic..they all know just how to pose to look good and none of them make weird faces. I've never been photogenic. It's a challenge to who ever is taking my picture to get a good one of me. I'm not worrying about that anymore. I just do the best that I can and live with the results.

I did weigh myself this morning and was surprized that I had not gained but actually had lost 1 pound..I know 1 pound doesn't sound like much but it's still better than gaining, which I thought I had. I keep telling myself that it doesn't matter if I don't lose weight as long as I am doing all the things I know that I should be doing..eating healthy, drinking water and getting exercise. Truthfully IF I really was doing all this I would be Losing the weight. Since I've started this Blog I have actually gained So I need to take a LONG HARD look at where I am today and quit lying to myself and saying it doesn't matter..Because It does.

I haven't been posting my weight because (1. )I'm ashamed that I weigh so much. (2.) I refuse to let the # rule me..As I've said before (or if not in writing I'm saying so now). My weight does not define me..It is not WHO I am. .(3.) I do not weigh on a regular schedule but when I do weigh it is at the same time of the day, first thing in the morning. (4.) My weight has been fluctuating between 3 pounds.
I will probably start posting WHEN I start losing on a regular basis. My immediate goal is to get under 200 pounds before Christmas. I have clothes that I would love to get into by this winter.

I went to the gym last night for the first time in over a week. It felt good but I really had to talk myself into it..my inner voice kept coming up with all the excuses why I didn't need to go..but I didn't give into it.

On the Positive Side...Sometimes being forgetful is good. The last couple of times I've gone to the grocery store my inner voice has talked me into buying a candy bar (Three Musketeer is my fav..) but when I get up to the check out I forget..then remember when I get out to the truck and it's too late.  This has happened to me the last 3 times I've gone. Not a Bad Thing..

Trying NOT to be frustrated here

The keeping track of calories has never been easy for me because I don't know how many calories is in the simple things..like for instance today I'm having 1/2 cantaloupe for breakfast with my cup of tea. You would think with all the books I have in this house I could find one of the calorie counter books I used to have..No such thing..I've looked. Yesterday I went on line to find a tracking system I could use. I finally (after hours of frustration) settled on using Fitday.com. It's the one I used years ago..not bad but since I couldn't find my old account I have to start all over with the set up.  I hate setting up a new food diary because I don't eat packaged foods (much) mostly I cook from scratch and I change the way I make things as the mood hits me..OK I'm starting to get upset again..I can feel the frustration coming.
Anyway Fitday does have a calorie counter but cantaloupe is not in it. I've decided I'll just write down exactly what I'm eating and the time I eat it for now..not to worry about the calories yet. Get used to journaling what I eat first then give Fitday another chance..maybe next week on my day off when I have more time to fool around with it. The one thing I do know is that I'm not going to journal WHAT I eat here!

The good news is that yesterday I went to the gym..I feel so good..I did the Elliptical and then worked out with the machines on my upper body...I'm a little sore in the pec area but other than that I feel good. I took a hot shower this morning and it took out most of the soreness. I thought my tri's would really hurt because I had them burning..I still feel a little burning in them when I tighten them but not bad. I'll go again tonight and work on my lower body.. I really thought I would have to start all over with the lower weights but it was like I had never left the gym. I felt so proud of myself and of course I ran into an instructor that I used to know and she was so supportive of me..I definitly feel this is a step in the right direction for me.

I am ready to get serious!

I'm not done analyzing why I didn't/haven't maintained my weight loss but I feel that I've gotten to a point where I am ready to get serious about starting "My Program" to get myself fit again.

Saturday July 3rd is as good as any day to start!
I got up and made my bed, put a load of laundry in the machine and then weighed myself...(ouch). I weigh
216.0# ...not good but when I weighed myself last week I weighed 219.6#...I'm not going to count that as a loss until we see if I don't gain it back this week.  Seriously I don't judge myself on "NUMBERS" ...I refuse to beat myself up if I don't lose a certain amount of weight each week. WHEN (not IF) I get control of my life I know it will come off...I had originally set a date of October 1st to lose 50#s...I now realize that is an unrealistic goal for me...I don't want to be tied to the scale...as long as I am losing I will know that I am doing good!

I'm starting back on supplements..I would rather not take them but I know I need them. I don't eat meat or dairy products. More on this later!

I then put a Billy Blanks Tae Bo tape in and worked out with him for 45 mins...I'm surprized but I did better than I thought I would..I took Kickboxing at the gym for 2 years and used to be pretty good (or at least I thought I was). I had some trouble with the kicks...but otherwise I'm pleasantly proud of myself...And all this time I've been telling myself that I can't keep up or do most of the moves...hmmm...again I need to believe in myself!  My plan is to do a tape at least every other morning...With the new job I have a couple of hours in the morning to myself and I have several differant exercise tapes to chose from..or I'll do one of the ones on FIT TV (not Gilad...he's creepy to me..worse than Richard Simmons..yech)...
I'm still planning on working out in the gym at the house where I work but first I want to get settled in with Val (the girl I'm taking care of)...and then it will be working with the weights..I can do cardio at the park on my days off and also doing the tapes..I do feel for me EXERCISE is the most important thing...I know that I feel better when I exercise..I still want to get back in shape enough to do a 5K and my dream of hiking/backpacking (and keeping up with everyone) will help me keep motivated.

After exercising I checked my emails and read Stop Dieting & Start Living! by Dean Anderson at SparkPeople (my motivation for the day).  Now I'm journaling for the day..I feel pretty darn good about myself this morning..ready to meet the world..

My plans for the rest of the day is to eat breakfast..I had to wait for 30 mins after taking 1 oz of  Organic Apple Cider Vinegar (more on this later too).  I am going to have 1 whole wheat waffle (instead of my usual 2) some cantaloupe and a glass of mango juice which I WILL eat at the table not here at the computer or in front of the tv (which I've gotten into doing)... this should last me until lunch at work where I will have a tomato/spinach sandwich. Not sure what I will have for dinner since I'm going with my daughter and family to watch fireworks tonight. 
One of my goals is to have FUN..not to take everything so serious...