Alcohol Free Is What We Want to Be! Thursday, June 27

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 June 1:
June 8:
June 15:
June 22:
June 29:
July 4:
Celebrate! Final weigh in:

Great success!

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: 96/75 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): 6524
AIM: 0
ANIM: 1 (021221)
Fitbit Goal/burned: 2170/2234

HABIT ACCOUNTABILITY

Journal: Y
Move Accountability: 4, 13,000+ steps, 250 steps 8/8 hours, water aerobics, walked the nature trail, puttered outside, workout video with weights, laps in basement, counter pushups, wall stretches
Sleep Accountability: 3, slept well, 7+ hours, Fitbit score 88, stress management 86
Nutrition Accountability: 3, fruit, protein bar, protein shake, grilled chicken, chile relleno casserole, fried green tomatoes, ice cream
Macrosfirst: Protein: 100/137 (28%), Carbs: 123/100 (34%), Fiber: 29gm, Net Carbs: 94, Fat: 62/45 (39%), Calories: 1393/1353, 40 over, gold star
Happiness Accountability: 3, enjoyed the day, watched GOT, stitched, read before bed
Habit Accountability: 3, drinking more water than diet Coke
Check in Daily Accountability: 3, I'm here!
Time Management Accountability: 3, walking, puttered outside, laundry, couch time, stitched
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: “You can either experience the pain of discipline or the pain of regret. The choice is yours.” —Unknown

Start weight June 1: 164.2
June 8: 162.6
June 15: 162
June 22: 161
June 29:
July 4:
Celebrate! Final weigh in:

June 1 - June 7: What is your PREAMBLE (your intention for the challenge?) Keep moving towards the 150's
June 8 - June 14: What are your Bill of Rights as a Weight Watcher? (the right to eat fruit, the right to exercise, the right to feel good about yourself, etc.) Need to get better sleep, focus on protein, less fat, carbs
June 15 - June 21: What is your pursuit of Happiness? I feel happy most days, loving retirement, looking forward to new adventures
June 22 - June 29: What does Freedom mean to you by working this life plan? Taking GLP-1 medication has freed me from being obsessed with food and I am making better choices

2024 Goals:
11,000 steps each day: 167/177
At least 7 hours sleep: 84/177
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
Starting weight: 179.8
Get to the 160's: March 10, 2024
150s: June 24, 2024
140s:

Water aerobics was good, 3 guys showed up! I told DH I was going to nag him about going until he at least tried it once. The leader (who is the Activities Director) announced that they were going to be doing free chair aerobics and yoga classes in the fall when water aerobics is over. When I got back we were heading out to walk when Charm called. She's the former co-worker that coined the OWLs term. She's back at DMC in a management position and had a few questions for me. We chatted for a while then finally made it out to walk. It had gotten pretty hot, but the nature trail has some shade and we had a bit of a breeze. When we got back I puttered a bit outside, picked some Anaheim chile peppers for a casserole, some strawberries and tomatoes. I watered the front porch plants then decided it was too hot to do anything more outside. I had lunch and some couch time, made the chile rellenos casserole, put it in the oven, then went back out to water the garden and lower porch plants since a lot of it was now in the evening shade. The water pressure was bad, I suppose a lot of other folks were also watering. DH grilled chicken thighs for dinner, I made a few slices of fried green tomato with a tomato that had got knocked off the stem. After dinner I stitched and watched GOT. We got some rain around 9pm!!! I was in bed a little earlier than usual and slept well.

It's cloudy this morning with a pretty good chance of more rain. We're hoping to get the lawn mowed before it does. It's supposed to be about 10 degrees cooler today, but more humid.


Jan- WTG steps, PU, stretches, blue dot, AF, your macros looked pretty good. Hope you had fun with the girls at Hardees. Glad you are enjoying the Kristen Hannah book. I hear you on snacks putting you over the top. The Danish would be hard to resist. The pool is big enough to accommodate more people and the leader has a loud voice that carries, LOL.

Murphy- Thanks for getting us started. Glad you got a nap and choir rehearsal. WTG donating so much blood. When we were in Europe we were served some eggplant that was thinly sliced and grilled. When I make eggplant parm I cut it in 1/2 inch slices, dip it in an egg wash, then panko bread crumbs, spritz it with olive oil then bake it in a 400 degree oven for about 20 minutes, flipping it about halfway through. It would make a good side dish, even without the tomato sauce and cheese.

Vicki- Yay for keeping busy, scale down. Enjoy the dog sitting. Sounds like we both did a lot of walking on our vacations.

Cindy- Whelmed is a good word. Sorry about the bee stings, rash, all those appointments, your friend's DH battle with cancer. Hope the proposed treatment makes your mouth feel better and the B12 gives you more vim and vigor. Yay for the beautiful roses from DS. Thanks for the faith in my reaching goal. It's been years since I've been able to lose like this and it's still kind of hard to believe.

Carole- I've not been to the Indy Zoo in decades. Sounds like we need to plan to go on one of our visits up there.

Cathy- Glad you were able to visit your friend undergoing chemo. Hope it works out with the dresses from the outlet.

M-W Word of the Day

cardinal 
adjective | KAHRD-nul

What It Means
Cardinal is an adjective used to describe things—usually abstract things such as rules or principles—that are of basic or main importance. The word is also used, especially in the phrase “cardinal sin,” with the meaning “very serious or grave.”

// “Seek out multiple sources” is a cardinal rule of good news reporting.

// The four cardinal points on a compass are North, South, East, and West.

Back from Medic. No issues with the donation and my iron level was 13.1! That's really good. I am so thankful that it was through screening for donations that I realized I was borderline anemic last year. I've been taking iron since then and I do feel so much better.

Amy - hopefully DH will feel more comfortable going for water exercise now that he knows other men are there too!

Jan - loved both your and Amy's suggestions for the eggplant! I think I will try that this evening. I might put the slices in my air fryer rather than the oven.

GG - yay for the scale being nice! Enjoy dog sitting!

I am going to make some breakfast sandwiches to put in the freezer. I bought a silicone pan that you can use for muffin tops but it's also great for cooking eggs in the oven. Makes them the perfect size for a sandwich thin or light English muffin. Hope everyone has a great day!
Murphy

Hi friends! We, yes me and DH! Went to see a band outside tonight. It was country and they were pretty good. It’s so fun to watch all the little kids dance in front of the band! It was cool out today. I want to transplant some flowers but I just haven’t had the gardening itch this summer. Need to spray paint a pot too. Maybe it’ll come back soon. I had a good eating day today. I even skipped the dessert truck they had tonight. I’ll try for personals tomorrow. Sleep well!!