Alcohol Free Is What We Want to Be! Saturday, April 27

New Challenge: CARING April 1 - May 31

“Your body is precious. It is our vehicle for awakening. Treat it with care" - Buddha

This challenge is about caring about and for yourself. So often we get caught up in taking care of everyone else that we don’t give ourselves the care we need. Or we give up caring about ourselves. A variety of reasons and for no reason, it just happens. The hard part is to recognize it and once you do, it is hard to explain because very few want to acknowledge it. You get kudos for taking care of others, not so much for taking of yourself. Not caring about yourself can leave an emptiness that you may try to fill with food and alcohol. The emptiness remains, just stuffed down. We want and need more for ourselves. So let’s begin!

Treat yourself the way you’d treat someone you love.

Love yourself first and the rest will follow.

Focus on health and well being

So how do you begin to care about yourself?

Eating fruits and vegetables sounds like a plan. So does drinking water!!

Walking up a flight of stairs without gasping for breath. Your heart will thank you.

If you don’t want to be AF then restrict the amount and limit the days you will allow yourself a drink. But remember if 10 is not enough, one is too many.

Start with baby steps. Making too many changes at once can be discouraging so start small. Have you been slacking on flossing
daily? Then start making it a ritual. Do you drink soda for energy? Start cutting back by one.

Treat yourself to something you enjoy. Buying the store brand face cream will sit on the counter. If you have a favorite, budget it in as a necessity….better than buying alcohol! Maybe getting a manicure or pedicure is important to you yet you deny it for yourself. Ask yourself why.

Make a list of indulgences that aren’t food or alcohol and start sprinkling them into your life.

Ask for what you need. Too many times we get into a funk and we don’t ask for help. You are loved and we want to help each other.

Curb all the justification. Sometimes you just have to do something because you want to do it. You don’t have to explain yourself!

Think of your successes….add three things that went well today to your daily journal. What?? you aren’t journaling? Journaling is caring!

LET THE CARING BEGIN!!

Out the door in 2024!

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 precuts – 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: 80 oz
One or more fruit daily: Y
One or more vegetable daily: Y
AF: (mostly alcohol free since August 16, 2006): 6473; ANIM: 1 (021221)
AIM: N
ANIM: N
Fitbit Goal/burned: 2170/2186
JUST JOURNAL!

HABIT ACCOUNTABILITY

Move Accountability: 4, 15,100+ steps, 250 steps 6/8 hours, walking at Windsor, sightseeing
Sleep Accountability: 3, felt like I was awake a lot, Fitbit score 89, >8 hours, stress management 79
Nutrition Accountability: 3, breakfast buffet at hotel, scrambled eggs, ham, croissant, veggies, fruit, protein bar, dinner at hotel, cottage pie, walked to get ice cream
Macrosfirst: Protein: 52/137, Carbs: 132/100, Fiber: 14g, Net Carbs: 118, Fat: 66/45, Calories: 1331/1353
Happiness Accountability: 3, enjoyed the day, exciting to be on the trip, tour of Windsor wonderful, read before bed
Habit Accountability: 3, drinking more water than diet Coke
Check in Daily Accountability: 3, I'm here!
Time Management Accountability: 3, travelling to and from and touring Windsor, walking Westminster area
What did you do for yourself today? Reading, on an adventure

Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote: “You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” ―George Lorimer


Start weight, April 1: 168.8
April 8: 168
April 15: 167.8
April 22: 166.6
April 29:
May 6:
May 13:
May 20:
May 27:
End of Challenge, May 31:

2024 Goals:
11,000 steps each day: 114/116
At least 7 hours sleep: 56/116
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
Blue dots: 101/112 (no longer tracking)
Starting weight: 179.8
Get to the 160's: March 10, 2024
150s:

Yesterday we ate breakfast at the hotel buffet, typical buffet foods with an English twist, like baked beans and roasted tomatoes. The croissants are very good here, so dangerous. There was a lovely stewed fruit (strawberries, blueberries, etc) that didn’t taste like it had been sweetened much. We went to talk to the Globus rep after breakfast and decided to purchase a tour of Windsor Castle and the Tower of London. The Windsor Castle trip was yesterday, Tower of London is this afternoon. A bus picked us up at the hotel, stopping at a couple of other hotels along the way to pick up more people. I think we ended up with about 25 people. The tour guide was very entertaining and narrated along the way about points of interest as we drove through London. We passed through Kensington, Hammersmith, Chelsea, by Harrods, several museums, and other points of interest. We drove passed the rear wall of the grounds at Buckingham Palace, not much to see but a brick wall, razor wire, and trees, but interesting that we were that close. Windsor was lovely, there is a village just outside with restaurants, shops, and souvenir sellers. We only had about an hour and a half inside the castle, which was not enough time, but we did get to see a lot. We only had a few minutes before we had to meet the bus, but we did dash through the chapel where we’ve seen all those royal weddings and funerals and saw the crypt where Elizabeth is buried with Phillip and her parents. We got back to the hotel around 5:30, had dinner at the restaurant and chatted with a couple of ladies from the Chicago area who went to Windsor with us and are on the same tour as we are. I think they are also going to the Tower of London today. After dinner we walked to the bridge and explored the area around the London Eye. There are lots of shops, restaurants, street entertainers, etc. all along the south bank of the Thames. We bought some ice cream and strolled. We got back to the hotel around 8:30, watched some TV. I got involved in a movie and stayed up until 11, which was foolish. It felt like I had trouble sleeping, but Fitbit says otherwise.

Our tour of the Tower of London leaves at 1:30 this afternoon. DH has caught a cold so I’m letting him sleep. It’s almost 10:30, so he’ll have to get up soon so we can catch the breakfast buffet by 11:00. I had hoped to do more exploring this morning, but it’s better that he sleep and not be a grumpy bear.

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

NUTRITION ACCOUNTABILITY
Drink more water: daily goal 70: 60 oz
One or more fruit daily: 2
One or more vegetable daily: 1
Sober Spring AF: 118

Fitbit Goal/burned: 2,000/2,259

JUST JOURNAL!

HABIT ACCOUNTABILITY
Move Accountability: Step goal 8,000: 8,666 steps, 11/11 hours, 70 PU, 6 floors, stretches, toe touches, AP
Sleep Accountability: 8 hours, 80 sleep, 73 stress, some crazy dreams
Nutrition Accountability: 41/23 pts, 1 weeklies 1/2 bagel, cantaloupe and berries, HB egg, turkey lunchmeat, hot pretzel, cookie dough, hamburger, fries, pie, ice cream, YIKES
Fitbit Macros: calorie goal @1500/ 1,688 calories, 42% Carbs, 37% fat, 21% protein 179 over
Happiness Accountability: 5 feeling happy, thinking about vacation,
Habit Accountability: Exercise bar 4/4. Morning routine,tracking
Check in Daily Accountability: 5 I'm here!!
Time Management Accountability: 4 Grocery shop, Walmart, Joanne's, nursery, knit, napped, watched Barbie movie, read in bed,
What did you do for yourself today? 4 Movie, knitting, shopping, outside time, read in bed
Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote. “A beautiful day begins with a beautiful mindset" Unknown


CHALLENGE START WEIGHT 4/1/24: 198 officially at WW this morning 
April 8: 197.8
April 15: 197.5. at home this morning.
April 22: 197.5 at home
April 29:
May 6:
May 13:
May 20:
May 27:
End of Challenge, May 31:

Good morning all. Looking at my food choices and grazing yesterday, I can tell I was just searching for something. Maybe why stress score was lower, underlying in there somewhere. Using the food for the Dopamine hit, replacing the A response. Now to start to recognize that again and STOP before I put the food in my mouth. Not sure what I am trying to "soothe" but know food and sweets aren't the answer. Just sitting here trying to plan out some kind of day. All week I've had mop the kitchen floor on my list so that got moved to the top today, no excuses. Who thought white penny tile would be a good idea? Other than that, if we get some sun and things dry out a bit I'll plant what I have in the back and pots, get in a walk at some point and then work on my sweater later. Goal is just to get more movement and eat in my points and calories today. The Cardinal was out on the post this morning singing his song, I know he was encouraging me to get my act together. I need to get moving, have to go over to the neighbor's to feed the cat and then figure out a breakfast. Probably some of the hard boiled eggs we made yesterday. Have a great Saturday all. I'll be waiting to hear from DS about the wedding. It's a family friend and neighbor of GF and I'm sure there will be a lot of "What about you 2," hints and nudges. When he has ever mentioned anything, he's just said he's just saving up and will know when it's the right time. As I've been typing every now and then the cursor just disappears, so if you find random letters or words in strange places it's because I keep typing and then notice nothing is there Gremlins. Later. Jan

Amy Enjoy your tour today. Glad DH could sleep in and feels better now. I picture you waking up early as usual and then having your quiet time on the computer while you wait for him to wake up. I wonder if thats how it will be when we are traveling, I still want my morning journal time and hope DH isn't all up in my business in the morning ha ha. Might be fun to have some lady friends on the tour with you to talk to. I enjoyed the Barbie movie, just wonder about Greta's brain musings to thing all of that stuff up, too funny, and so much so true. Not sure what DH thought but he said they sure got the point across, beating it right into your head I can just picture a nice croissant with some yummy jam. Yay for DH being AF so far.

Cindy Glad you have a plan to have your knee checked out. Surgery is always daunting but sometimes the only way. After I had my hip done it was DUH, why did I live with pain and wait so long. Of course some was insurance and like you said, Dr's being slow to suggest surgery until all other options were tried. Hope the storms have passed you by and Ms. Caroline is doing well, warm and dry. Don't be gloating about the Pacers beating the Bucks I don't think they can do it without Giannis. And then we have the back story about Halaburton because he's an Oshkosh Kid.

Waving hi. FB is sort of charged and I need to get some steps

Good morning! Er, I guess afternoon! We decided not to go back to the car place yesterday. DH was working in the garden, and neither of us felt like going later in the afternoon. We may end up going Monday. Talked to DD this morning and got my walk in while doing it. They did not get the house, and she is feeling relieved. It was a bit over budget and bigger than they needed. So back to hunting! Rylee went to school with DSIL for take your child to work day. He teaches 5th grade science and she loved it. She even got to do the news report for today. DSIL said she was perfect and he was quite proud! You’ll never guess what I’m doing tonight! I’m going to the Pittsburgh Symphony to hear Beethoven’s Symphony #9! One of my former piano students who is also an organist/pianist at my church invited me to go with him and his fiancée. Somehow they ended up with an extra ticket. He’s the one that gave me a gift certificate to go several years ago, because he already had tickets. So I’m assuming he won them. Whatever, I’m thrilled. I’ll let you know if I ever want to go again! 😂

Jan: I wondered about all the new stuff. When I was telling DH about it, he frowned and turned his nose up! We’ll see! Can I just say how glad I am you post what you eat? I’m glad I’m not the only one! I was good yesterday until I had 2 bags of chips before dinner. 10 points and not very filling!🤦🏼‍♀️

Amy: Windsor Castle! How cool! I’m glad you went! I was thinking how brave you were going on your own! Then saw where you took the tour! I’m glad DH wasn’t sick, just tired! How bad was the jet lag for you?

Cindy: I can see why you don’t want another surgery. But like Jan, you don’t want to say why did I put up with the pain so long?

Liz: So sorry you still aren’t feeling well!

Ok, I’d better get something done before heading out!