Alcohol Free Is What We Want to Be! Wednesday, July 10

Labor of Love
NEW CHALLENGE
July 5 through September 2

The word labor implies a specific task or effort, many times painful or arduous. A labor of love is doing something because you really want to, not because of any monetary reward you might get for it even though it involves hard work.

This challenge is all about a labor of love, reminding yourself to love yourself so it becomes your norm.

How often do we do something for someone else because it makes them happy and in turn makes us happy. But as the saying goes “how can you love someone else if you can’t love yourself”.

There are many ways we don’t show ourselves love. We are harder on ourselves than on anyone else. We go over and over “why did I drink too much” and the ever popular "if I lost weight I would be so much happier”. We are not showing ourselves love by overeating and over drinking, we are doing the opposite. To start, give yourself grace and tell yourself yesterday is done, tomorrow isn’t here, so let’s deal with the present.

We worry about so many things, things we have no control over. Resilience, happiness and freedom comes from knowing what to care about and what to not let us get bogged down. Let go of things that do not work for you, help you, or encourage you. It is hard! You want to be a good person but be good to yourself first. Send out positivity but give yourself positivity.

We all have bad days, nothing goes right, nasty people out and about, stress levels are over the top and you have no control. This can be true in many ways but your control is to step away, love yourself.

Journal it, put it down on paper, and then let it go.

So each morning give yourself an affirmation. Here are some suggestions:

#1. I am worthy.
#2. I am enough.
#3. I am beautiful inside and out.
#4. Even my “flaws” have good and helpful aspects.
#5. I love and approve of myself.
#6. I am delighted with who I am.
#7. I fully approve of who I am, even as I better myself.
#8. I approve of myself and love myself completely.
#9. I am happy in my own skin and in my own circumstances.
#10. I am surrounded by love.
#11. I am treasured for who I really am.
#12. I am worthy of happiness and love.
#13. I enjoy my own company as I get in touch with my true self.
#14. I am at peace and happy when I’m alone.

It may sound like Stuart Smiley but go with it!

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: 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): 6537
AIM: 0
ANIM: 1 (021221)
Fitbit Goal/burned: 2170/2199

HABIT ACCOUNTABILITY

Journal: Y
Move Accountability: 4, 12,300+ steps, 250 steps 8/8 hours, walked the neighborhood, yard work, workout with weights, counter PU, wall stretches
Sleep Accountability: 2, trouble falling asleep, 5+ hours, Fitbit score 76, stress management 80
Nutrition Accountability: 3, protein shake, protein bar, egg wrap, breaded pork cutlet, fried green tomatoes, ice cream
Macrosfirst: Protein: 87/137 (25%), Carbs: 141/100 (40%), Fiber: 27gm, Net Carbs: 114, Fat: 55/45 (35%), Calories: 1342/1353, 11 under, gold star
Happiness Accountability: 4, enjoyed the day, watched GOT, read before bed, stitched
Habit Accountability: 3, more water than Diet Coke
Check in Daily Accountability: 3, I'm here!
Time Management Accountability: 3, walking, laundry, yard work, couch time, stitched
What did you do for yourself today? time outside, reading, stitching

Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote: “Very often, a change of self is needed more than a change of scene.” ―A.C. Benson

Start weight July 5: 160.4? Mom's scale
July 12:
July 19:
July 26:
August 2:
August 9:
August 16:
August 23:
August 30:
Yay we have done great! September 2
Celebrate! Final weigh in:

Great success!

2024 Goals:
11,000 steps each day: 177/190
At least 7 hours sleep: 91/190
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
Starting weight: 179.8
Get to the 160's: March 10, 2024
150s: June 24, 2024
140s:

DH & I took the golf cart to the top of the hill to walk yesterday morning. It was overcast for part of it and there was a nice breeze. When we got back DH mowed the yard while I trimmed the hedges and the grass plant by the address stake, edged, raked, weeded, used leaf blower, picked tomatoes. Holding the electric hedge trimmer up is hard on my back, but I was okay after soaking in the tub and stretching. I traded emails with the flooring people, they are installing the wood floor in the bedroom next Wednesday. I had couch time in the afternoon but only napped briefly. We had breaded pork cutlets for dinner, I made some fried green tomatoes, and we had some broccoli. After dinner I watched GOT and finished an Alabama tissue box cover. I stayed up a bit later than I should have, then had trouble falling asleep, so I read some more.

It's partly cloudy again today, not much chance of rain.


Jan- WTG steps, PU, stretches, AP, blue dot, AF, going to WW meeting. Yay for some quiet time while DH was upstairs and getting some flower stalks on your glads. I think the reporting yesterday was the comparison of weight loss using Wegovy (semaglutide) vs Zepbound (tirzepetide), which are different medications. People using Tirzepetide tend to have better weight loss and fewer side effects, but the compounded version is $100-$200 more per month than what I am paying. I figure I'll stick with the semaglutide as long as I'm losing. I've lost over 11% since I started in January, so I've already beaten the 8% average weight loss after a year cited in the study.
I have a broccoli soup recipe that has chunky broccoli pieces, I'll try to find the recipe to copy and post.

Vicki- WTG going to the Y, going up on the weights and band, being inspired by your fellow class members.

Cindy- Sounds like a good PT session, if painful. Glad taping the knee helped and you skipped the kneeling exercises. GL with the dental surgeon today and the ortho on Friday.

M-W Word of the Day

ungainly 
adjective | un-GAYN-lee

What It Means
Ungainly usually describes someone or something moving in an awkward or clumsy way, or the awkward, clumsy movements themselves. It can also describe an object that is difficult to handle (especially because of being large or heavy), or someone or something that has an awkward appearance.

// While seals are ungainly on land, they are beautifully agile swimmers.

// Getting the ungainly couch up the stairs was a real chore.

// The creature is large and ungainly.

Hi girls. There is no rhyme or reason to that silly scale! I was down 1.8 and that was being over -50 in the hole! And probably more! I’ll take it though, and keep chugging on! We had Bible study today, and when I got home I did a walking video on YouTube that really got my heart rate up! Tonight we had salmon and I made the WW creamy lemon pie to try. It has a graham cracker crust and is made with Greek yogurt. If it’s any good I’ll let you know! DD messaged me that Rylee stayed home today because of a fever, cough, and runny nose. I hope she gets better and her parents don’t get it because they leave Saturday for vacation in Florida.

Amy: One of my whys for losing weight is because I don’t want to be ungainly! I’m glad you are having such success on your medication. I would stick with it too!

Jan: Good for you looking up the points ahead of time when going out for coffee! I hate it when DH interrupts my morning quiet time!

Cindy: Have you worn the tape before? I’m glad it helped and that you said no to kneeling! I’m glad f/g talked to the dr. Have you and DS discussed the situation?

Hi All!

We are having problems with the internet (again) tonight. The whatever, cable, fiber optics, the whatever are not going to support all the new construction that is in the area and though I have no idea if this could be so, it just seems to get overloaded.

I've been able to get out of a chair and walk about the best since the surgery. I'm not sure if it is the tape or if the massage/manipulation of the knee made it happen but I will take it. Sleeping was a bit of an issue trying to find a comfortable position.

Did see the dental surgeon and whatever he did fixed the problem. I can't tell anything by looks but it feels much better.

Very tired so will check in tomorrow.

Hugs, Cindy