Alcohol Free is What We Want To Be! Saturday, September 7

THE EIGHT GOOD HEALTH GUIDELINES
1. Eat at least five servings of vegetables and fruits each day.
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day.
4. Have some healthy oil (olive oil, canola, sunflower, safflower or flaxseed each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs or dried beans each day. Many dairy products are also good sources of protein.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of water a day.
8. Take a multiple vitamin-mineral supplement each day.

NUTRITION ACCOUNTABILITY
Drink more water:
One or more fruit daily:
One or more vegetable daily:
Dairy:
Healthy Oils:

AF:
AIM:
ANIM:
Exercise goal:

HABIT ACCOUNTABILITY

Journal:
Move Accountability:
Sleep Accountability:
Nutrition Accountability:
Happiness Accountability:
Habit Accountability:
Check in Daily Accountability:
Time Management Accountability:
What did you do for yourself today?

Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote
Start weight September 3:
September 10:
September 17:
September24:
October 1:
October 8:
October 15:
October 22:
October 28

Happy Halloween! Final weigh in:

I look to 2024 with a renewed commitment to Progress”
“Out the Door in 2024”

NUTRITION ACCOUNTABILITY
Drink more water: daily goal 70: 80 oz
One or more fruit daily: 1
One or more vegetable daily: 2
Sober Spring AF: 224 Sober September: 6what day of the year

AIM: 24
ANIM: 2
Fitbit Goal/burned: 2,000/2,312

JUST JOURNAL!

HABIT ACCOUNTABILITY
Move Accountability: Step goal 8,500: 5,678! steps, 10/11 hours, 105 PU, 7 floors, stretched, walking stores/outside
Sleep Accountability: 7 hours, ?? sleep, ?? stress, restin HR 71 slept ok, not sure why no scores
Nutrition Accountability: 33/23 14 weeklies, eggs, turkey sausage, eng muffin, popcorn, banana, banana muffin, cookie, BBQ sand, corn, onion rings
Fitbit Macros: calorie goal @1500/1,558 cal 44% carbs, 191g, 34% fat, 61g, 22% protein 189g, fiber 32g, 101 over
Happiness Accountability: 4 feeling happy
Habit Accountability: Exercise bar 2/4. Morning routine, FB meditation
Check in Daily Accountability: 5 I'm here!!
Time Management Accountability: 4 Blood work, grocery, baked muffins, knit, TV time, filled bird feeders, read Sluggy
What did you do for yourself today? 4 knit, read in bed
Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or quote: "Nobody can make you happy until you're happy with yourself "

HOCUS POCUS, WE NEED TO FOCUS!

Start weight September 3: 195 cabin
September 10:
September 17:
September24:
October 1:
October 8:
October 15:
October 22:
October 28

Happy Halloween! Final weigh in:

Good morning all. Waking up with a clear head when I know so many in Wisconsin are suffering from a bad hangover this morning feels really good. DH had gone to the store last night and said the number of people just filling their carts with booze for the game was just crazy. My FOMO passed and I'm so glad I stayed AF. Tough loss for the Packers, think the QB could have pulled it out but hurt at the last plaus of the game. Oh well, I'm waiting to watch the Bears tomorrow, and of course Miami and DUcks today. We'll only get to listen to some of the Ducks tonight as more "dumb" streaming games on Peacock which we don't get. I need to get out and get some more steps yesterday. There was a walk/run this morning by the house but I see they are already clearing up the barricades so it must be done already. We just had a big breakfast of pancakes, berries, sausage and coffee. Yikes. No wonder I'm always so over on my carbs. I had been much more aware of trying to get in the protein, guess the next step is how to cut way back on the carbs. See from Amy, I should be closer to <150 g at least and I'm always way over. I put in my breakfast and I'm already at 64g. Not sure what is on the plan today other than football and steps. I don't need anything from the market or store. I need to stay out of shopping mode for a bit. Maybe look at some You Tube and see what I can figure out about this crochet thing before Thursday, or just work on finishing some knitting projects. Hope you all have a great Saturday. Jan

Cindy Wondered if you had the streaming to get the game last night. So frustrating but sure you'll have plenty to watch today I saw a post about the wasp nests on my knitting site. Guess the ones that make the big paper nest are pretty territorial so a lady crocheted a big nest looking thing and hung it up on her porch where they used to come. Hasn't had wasps all summer she says. Wonder if it really works Maybe could fashion one by sewing or out of a paper bag and hang it up. Nice that your friend made an afghan with some of your mom's yarn. As kids I remember having some slugs, and I can tell you they didn't work in the candy gumball machines I have more experience with the garden variety slug that we would battle out west, they ate all the plants! The Santa Cruz college mascot is the banana slug. DH has a t shirt. DS used to love to try to find them when we were over on the coast, they are giant! TMI? ha ha

Murphy Maybe today we find some vigor and vim together Altho a couch day or two is always nice. Will you avoid the gym on the weekends or does it maybe not get so busy? Slugs on the wall is nasty but that was also a thing in Oregon. Where did you get your slipcover? I'm thinking that might be a fix for the cabin couches to get a few more years out of them.

Cathy I just made a BBQ with a Chuck roast that I shred and make a sauce my mom always made. We even had it for our wedding reception which was a buffet outside in my friends yard where we got married. All the aunts and family provided the food. Hope you get the errands run today and can talk to family this weekend.

GG Glad you got to the Y and your friends were missing you. Nice to feel "seen" and know that others care. Glad Rylee is loving school, what about the other two? Will be nice for her to have a good friend in the neighborhood. Must be getting close for DD. I do get having time with just your DS. We didn't get much alone time this summer, but still so glad we got to have them here for the week. Still may try to get in a trip east before the end of the year. DH and I have talked about taking the train out, just for something different. I bet if you wanted to stitch it would come back to you. There are so many videos now to help, my sis taught herself and now learns new stitches watching online. This week at knitting we had 3 new people at the senior center and other new ones have shown up over the summer. They almost always say, "I used to do this and then didn't have time" now being retired they are looking to relearn.

Amy You are probably out walking or having breakfast with family. Did you get any rain? I will need to water today or tomorrow, we are going back up into the 80's this week. Now it's supposed to be hot at reunion time and I have no idea what to wear. Was just going with jeans and a shirt but may switch to capris. I don't think anyone will be very dressed up for this one. Was you reunion fancy? or casual? Did you finish your book?

Waving hi to all. Need to charge up the FB and then get moving.

THE EIGHT GOOD HEALTH GUIDELINES
1. Eat at least five servings of vegetables and fruits each day.
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day.
4. Have some healthy oil (olive oil, canola, sunflower, safflower or flaxseed each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs or dried beans each day. Many dairy products are also good sources of protein.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of water a day.
8. Take a multiple vitamin-mineral supplement each day.

NUTRITION ACCOUNTABILITY
Drink more water: 64/75 oz goal
One or more fruit daily: Y
One or more vegetable daily: Y
Dairy: Y
Healthy Oils: Y

AF: (mostly alcohol free since August 16, 2006): 6596
AIM: 0
ANIM: 1 (021221)
Fitbit Goal/burned: 2170/1840

HABIT ACCOUNTABILITY

Journal: Y
Move Accountability: 3, 11,500+ steps, 250 steps 7/8 hours, walked at Logan Farm park/farmers market, Ingles, laps in the basement, counter PU, wall stretches
Sleep Accountability: 2, trouble falling asleep, 6 hours, Fitbit score 83, stress management 85
Nutrition Accountability: 3, egg wrap, protein bar, protein shake, beef stew, French bread, ice cream cone
MacrosFirst: Protein: 100/137 (28%), Carbs: 132/100 (37%), Fiber: 26gm, Net Carbs: 106, Fat: 56/45 (35%), Calories: 1369/1353, 16 over, gold star
Happiness Accountability: 3, enjoyed family time, played Winky Dink, watched movie, read before bed
Habit Accountability: 3, more water than Diet Coke
Check in Daily Accountability: 3, I'm here!
Time Management Accountability: 3, walked, shopped, couch time
What did you do for yourself today? reading, time outside, couch time

Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote: “Twenty years from now you’ll be more disappointed by the things you did not do than the ones you did.” ―Mark Twain


Start weight September 3: 154.6
September 10:
September 17:
September24:
October 1:
October 8:
October 15:
October 22:
October 28

Happy Halloween! Final weigh in:

2024 Goals:
11,000 steps each day: 235/256
At least 7 hours sleep: 118/256
Lift weights twice/week: Wk 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13:only once, 14, 15, 16, 17:only once, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35
Starting weight: 179.8
Get to the 160's: March 10, 2024
150s: June 24, 2024
140s:

Yesterday DH & I drove to Logan Farm Park, barely making it in time to catch the farmers market. They were out of peaches, so we didn't buy anything. I did pick up a book from the Free Little Library. We saw 6 deer in the woods. After walking we went to Ingles. They had their mums out in front of the store, I bought a pink one to put in the whiskey barrel with the sweet potato vines. I pulled the sunpatien that was there, it was leggy and not blooming. When we got home I had lunch and some couch time, watched the last episode of DBL, which I will miss. We had beef stew in the crock pot, with French bread for dinner. After dinner we played Winky Dink and watched a Netflix movie with Mark Wahlberg and Halle Berry. I went to bed at a decent time but stayed up to finish The Women and then had trouble falling asleep.

DH, DS, & I took the golf cart to the nature trail and enjoyed the nice weather. We stopped at a yard sale and bought a TV console and a stack of stoneware plates. We had bacon, scrambled eggs, fresh fruit and peach turnovers for breakfast. I cleaned up the TV console and am using it as a sofa table. It looks pretty good for $25. I also dusted in the family room, ugh, and have a load of laundry going.

ABC/Disney is in contract dispute with DirectTV so DH is missing out on all the ESPN channels. We have slugs, they especially like to eat strawberries. For those hesitating to get the shingles vaccine, I will share that my Mom got shingles late in life and had terrible leg pain from it until she died. It really diminished her mobility too. That convinced me to get the first shingles vaccine as soon as I was eligible, then I got the newer one (set of 2 shots) a couple of years ago, even though I had to pay out of pocket for it. I also had a friend in Florida that had multiple outbreaks, including in and around her eye. I will stop preaching now.


Jan- WTG steps, PU, stretches, AP, blue dot, AF, blood drawn, result good. Sorry about the clean basket of towels. Glad you are feeling less tired. I haven't crocheted much, but have made a lot of potholders where you chain on 35 stitches and keep going round and round until it becomes a square double-sided potholder. It would be a good project to work on your technique, since it's a potholder and who cares if the stitches are uneven. My Mom made tons of them and sold them at various fundraisers. It's a good way to use up scrap yarn. I'll post a picture from Pinterest. Are you talking about a rectangular tissue box cover? If so, there are lots of patterns for those too. I'm not sure if my carb goal is correct, it's just what MacrosFirst gave me. I did find a good guideline on FB about protein, calories, water, etc. which I will share below. We did not get any rain, I should probably water either today or tomorrow. The dress code for our reunion was business casual, which means black pants and a top to me, LOL.

Vicki- WTG gong to water aerobics, glad you were missed. I started out at 0.25mg of semaglutide for 4 weeks, then 0.5mg for 4 weeks, then went up to 1mg, where I am now. Supposedly you can go as high as 2.4mg. From what I've read, some can wean themselves off the shot and keep the weight off, some gain it all back. I think I can sustain the way I am eating now, but am okay with continuing to take a maintenance dose. The NP I talked to said she takes 1mg once a month.

Murphy- Thanks for getting us started. Glad you slept well, are feeling better and that this was your second dose. Don't feel guilty about resting when you don't feel well.

Cathy- Yay for the scale being down. I will continue with yoga and low impact aerobics through the winter, and of course, walking.

From Facebook:

Just a little helpful info to not go crazy with yourself.

To find your caloric deficit- Multiply Current weight × 12= maintenance then subtract 200-500 for .5 - 2lbs weight loss/week

To find out your protein goal- Multiply .7 to 1 × goal weight

Drink half your body weight of water in oz

To gain 1lb of fat you need to eat 3500 calories above your maintenance.

Your body will fluctuate 1-4lbs daily, based on food, waste, water, sodium, cycle(for woman).

If you weigh yourself do it daily, then record your weekly average. Or do it same day/time weekly.

Take measurements monthly

Take weekly or monthly progress photos.

Hi girls,
Just a quick fly by, I am babysitting Michael while Dd & DSIL took Isabel to the circus. The vertigo has subsided and the Meclazine was a heaven sent. Will catch up on the morning.