“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” – Unknown
- 3 egg omelet with 3 finger pinch of Feta cheese
- 1 El Monterey beef, bean, and cheese burrito
- 8 chicken nuggets from Burger King
“Your body hears everything your mind says. Keep going. You can!” – Unknown
- 3 egg omelet with three finger pinch of blue cheese
- Turkey Wrap (2 pieces of deli turkey, 2 slices of Swiss cheese, a handful of spinach, 1 tbsp. of mayo)
- 9 small meatballs in marinara sauce.
“Have the courage to act on your dreams – leave behind you the internal forces that hold you back.” – Unknown
Today was a busy day, which is good because I didn’t think of food too much. I started with physical therapy this morning. I am progressing well. I have been doing my exercises at home and doing more in therapy without pain. If I progress a little more on Thursday without pain I can cut down my sessions from two days a week to once a week. I don’t know if it is the therapy that is helping my pain or it is just a fluke. Through the years I have had unexplained periods of no pain and then periods of horrible pain. We’ll see what happens this time around.
My food journal looks like this for today:
- 3 egg omelet with a three finger pinch of blue cheese crumbles.
- 2 pieces of French toast (the last of the leftovers)
- 6 small meatballs on 1/2 sub roll
“If it was about knowledge we would all be skinny and rich. It’s not about what you know but what you do!” – Unknown
Today was weigh-in day and it was what I expected. I gained 4 lbs. I didn’t exactly expect it to be THAT much of a gain, but it is what it is. Time to go back to portion control and better foods.
Today my food journal represents better portion control, but not necessarily better foods.
- 3 egg omelet with a three finger pinch of Feta cheese
- 2 pieces of French Toast (leftover from yesterday) with just a smear of Nutella (a creamy mixture of hazelnut and cocoa)
How is everyone doing? Are you meeting your goals? If not, why not? Review your food journal and take a look at portions and/or what kind of foods you are eating.
“Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.” – Unknown
- 3 pieces homemade French toast
- Meatball sub (Six small meatballs with sauce on half of a sub roll
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” —Henry Ford
Today was a pretty lazy day. However, I am still off the bandwagon. BREAKFAST consisted of my normal 3 egg omelet with a three finger pinch of Feta cheese. We skipped LUNCH, and then decided to go out later in the afternoon to run some errands. We ended up at Asian Buffet. Yes a buffet. Yikes!
- 4 cheese stuffed button mushrooms
- 2 Chinese dumplings
- 6 mussels
- two tongs worth of fried calamari
- 1 big scoop full of shrimp and vegetables
- Of course there has to be 4 sugar donuts for dessert
Weekends are usually my time to fall off the wagon, so to say, but this week (starting on Friday) has been unusually bad. I dread weigh in tomorrow, but I know that a lot of it will be water weight. The Asian food, especially, was very salty. The fried calamari made my mouth pucker with so much salt.
“You may encounter many defeats, but you must not be defeated…that in fact, it may be necessary to encounter defeats so we can know who the hell we are.” —Maya Angelou
Well today we were up and at it early. No time for breakfast at home. After my husband’s medical appointment we fell into the fast food trap.
- Egg-normous Egg Burrito from Burger King. This thing was loaded. It had cheese, egg, breakfast sausage, bacon and tater tots packed in. This thing kept me full until dinner tonight. (Double, maybe even triple oops.)
- The small bag of tater tots from my breakfast meal.
Today was also weigh in day. I didn’t lose, but I did gain any . So I just maintained for this weigh in.
So far we have been talking about getting a healthier body. Now we are going to switch gears a little and talk about getting and keeping a healthier mind.
With so much to do in so little time, it’s hard, to squeeze in some TLC. But, creating Zen space is not only good for de-stressing, it’s also good for maintaining good brain health.
A recent study shows that starting from the mid- to late 20s, the brain begins to wither and starts losing some of its functionality. “The brain starts to get smaller from the mid-20s onward,” says Dr. Florian Kurth of UCLA’s Department of Neurology. “It’s probably not something that we notice for a long time. People start to notice this later in life when they start to forget things.” I think I am entering this stage unfortunately.
Meditation changes the brain after eight weeks; a scan image showed increased thickening of four brain regions.
Harvard Medical School neuroscientist Dr. Sara Lazur and her team did a longitudinal study on meditation. It showed that meditation changes the brain after eight weeks. A scan image showed increased thickening of four brain regions in the non-meditators after just eight weeks of participating in the meditation program.
A healthier brain is good reason to start a meditation practice if you haven’t begun already. So what first steps can you take?
1. Find a meditation style and make it a habit.
“Meditation has been associated with improved cognitive abilities and reduced stress levels,” Kurth says. “While we may not immediately notice the long-term protective effects of meditation on normal brain atrophy, one may still get these quicker benefits from meditating.”
He suggests finding a style that works for you (whether that be something like Mindfulness Based Stress Reduction [MBSR] or yoga) and keep up the practice rather than find a perfect style and not keep it up. Lazur mentions doing even a little every day is a good thing, and some studies suggest 5-10 minutes a day.
2. Schedule time for it.
Who has time to meditate? Think of it like brushing your teeth—you take five minutes to brush every day so your teeth won’t decay. In the same way, think of it as a way to preserve your brain’s health. You can spare a few minutes either at your desk, in your car, on a quick walk outside or sitting on a park bench. Think of spaces in your schedule where you can take a few minutes to meditate.
3. Start with these simple exercises.
Certified Yoga and Meditation Instructor Alexis Pierce suggests breath awareness helps focus the mind and concentration over time. “It’s incredibly effective to gently bring the mind back to the breath and the body. It connects you to this moment, which allows you to release the stress and anxiety of the past and future. You may discover calmness, feelings of lightness and elation, and a quieter mind.”
Ready to get started? These calm meditative techniques can be done in five minutes or less:
V-Shaped Breath Exercise
Close your eyes. Focus on the point between your eyes and imagine air coming in and out in the shape of a wide “V.” Bring it above the forehead, and as you’re inhaling the breath in, have it come wide across the forehead as a “V.” Then exhale it down across the forehead to that point between the eyes.
By starting and ending at this point between the eyes you’re activating the command center calming along the frontal lobe, which is responsible for decision-making. You’re getting oxygen to that area and helping it feel calmer by focusing on the point between the eyes.
Close your eyes. Start inhaling deep in the belly, air rising to the chest then upper chest near your upper collar bone. Hold briefly, then exhale three counts out the upper chest, chest and belly.
Do this for a few minutes, feeling the breath pass throughout the body. Think of an ocean wave moving and then receding as the body softens.
(This information was obtained by the article It Only Takes 5 Minutes a Day to Keep Your Brain Healthy by Lori Rochino – Oct. 25, 2017)
“The future belongs to those who believe in the beauty of their dreams.” —Eleanor Roosevelt
I was out running errands for most of yesterday so I didn’t get a chance to update you on my journey. It allll started … Lol. Really it did start at about 12:30 am when my husband came home from work. I usually try to be up when he comes home so we get a chance to discuss our day. We did that as usual but we did it while munching on a bag of puffed popcorn. I had about three handfuls (I have pretty small hands) of the puffy pops which I determined to be about the serving size listed on the bag. Then …
- 3 egg omelet with a three finger pinch of Feta cheese crumbles. I loved that omelet. I love Feta, Goat and Brie cheeses. SO my Feta and eggs really hit the spot.
- A turkey wrap. I started with a spinach and herb wrap and filled it with a handful of shredded iceberg lettuce, mixed with a little mayo. I added two slices of deli turkey and a slice of Swiss cheese.
- While out running errands, I fell in the fast food trap. As you will see this happens most Thursdays. We ended up ordering Burger King whoppers for dinner. (Oops!)
- I did start out ordering the 10 piece chicken nuggets choice (in a half attempt to choose maybe a healthier choice only to be told they didn’t have any nuggets left. Hmmm?
- However, I only had 1/2 whopper.
- Again at 12:30 am (2/15) I had only a handful of puffed popcorn and a piece of chocolate from the selection of chocolates I received from my husband for Valentine’s day.
- 3 egg omelet with a three finger pinch of Cheddar cheese
- 4 oz tuna salad (tuna and mayo)
- The other half of what I had for lunch
- 4 oz tuna salad (tuna with mayo)
It was a pretty mundane day today. I didn’t do my PT workout as my legs have been really sore the last two days. I am not exactly sure what I did, but that is the way it always seems to work. I never know what I do exactly, it could be I stretched wrong, turned wrong, or bent wrong. Something in my lower back slips and it sends shooting pain into my legs. Hopefully tomorrow will be better. I have PT in the morning so I will also mention it to my therapist.
How was your day?