Day 15: Struggling with exercise
Day 15: As I mentioned yesterday, I'm not patting myself on the back yet. I did go to a MUSEP concert with friends last night, Amelia and the Mechanics, and packed a healthy picnic--apples, cheese, white wine, turkey wraps, tomatoes and cucumbers, and some vanilla meringue treats. Music was nice too. It's been so hot that I just want to graze on cold stuff like raw veggies and fruit, cheese, and 100% fruit juice pops.
Once again I did not exercise):
Tip #15: For parties, picnics, and road trips, pack healthy options.
Day 14: Two weeks today
Day 14: Two weeks today, and I have to say I'm not very good at this healthy living thing. I am not exercising enough, I'm not mindful enough of what I'm eating, and unless you can call groaning about the heat meditation, then I've not done that either. Soooo...
I'm reminded of the stages of change. According to Prochaska, there are stages of human behavior change that most of us
go through. The first is pre-contemplation, which is when we think about thinking about making a change. Next, contemplation
is when we are thinking about change and planning to take action in the foreseeable future. Next comes preparation, then
action. followed by maintenance, and termination. There are also processes of change described in his model, so it's more
complicated than simply being in a stage. I think, though, that I am in the action stage, just not acting consistently, and I need
to continue making modifications to my lifestyle. Perhaps I'm trying to do too much? or too much at once? I need to give this some
thought.
Tip # 14: Learn about the stages of change and be aware of where you are in that process.
Day 13: Ah, Saturday.
Day 13: Ah, Saturday, in July, during one of the hottest summers on record. Why did I plant new grass this year, only to watch it
give way to patches of dirt and dandelions? It's really too hot to do much of anything outside, especially yard work, although it
needs to be done.I settled on cleaning inside and organizing the basement/rec room. This is boring and I vowed to do this basement
thing once more and never again.This time, the kids' toys and keepsakes are put away in nifty plastic storage containers until they
are ready to take them away. One friend suggested I tell them to come and get the stuff or it's being tossed, but that's not an option.
My kids live in apartments with no extra space for storage, and I can't give away the special baby clothes my aunt made by hand,
the blanket my Grandma crocheted, or the macaroni jewelry (You never know when an occasion will call for macaroni jewelry).
There's an old Monopoly game, a Ouija Board, and lo and behold, a Stretch Armstrong Action Figure! My trip down memory lane was
interrupted by a need to finish some paperwork. Does all that cleaning count as physical activity? Of course it does, especially
the heavy lifting parts. I've lost track of my food though...maybe I can throw together a salad for dinner using the leftovers in the frig.
Tip # 13: House and yard work counts as physical activity.
BTW
BTW
The Young Artist's Concert on Friday was marvelous! I fell in love with Strauss all over again. The musicians were quite impressive
and the conductor was clear, emphatic, and dynamic. This event will definitely go on my schedule for next year!
DAY 12: What’s in store for the weekend?
DAY 12: What's in store for the weekend?
It's Friday, and like most of America, I'm thinking about my weekend. Tonight is the Young Artist's Concert at Guilford College. Tomorrow,I have ingredients to make watermelon gazpacho and I'd like to can some peaches (they were so good this year). That means a trip to the farmer's market and some hours in the kitchen. There are plenty of house and yard chores to do, plus painting, repairs, and bills to pay. I would love to get in a bike ride while it's cool one day. And there I go again, putting too much on my plate. For starters, I'll make caprese salad for dinner tonight before the concert. And I'll plan to get up early to start chores while it's cool, and run to the farmer's market tomorrow for peaches. At least I have a plan.
Tip #12: Set reasonable, achievable goals.
Day 11: Is this any healthier than before?
Day 11: Is this any healthier than before?
As usual, life is full and busy, and like others, I lose track of what I'm doing to live healthy. I am going to make a checklist,
pocket-size I guess, to carry with me. Perhaps I'll feel more of a sense of accomplishment if I check things off as I do them. Or
maybe there's an app for that? I did go to Earth Fare, got ingredients for caprese salad and some other healthy items. I forgot,
however, that I'd planned to work late and there wasn't time to prepare and enjoy a salad. It will have to be Friday. Overall, since
the 30 days of healthy lving started,I have been more active, and I've returned to some occasional yoga and stretching. I haven't
re-visited a strength-training program, but I have been cleaning out the storage room, so lifting lots of heavy things and taking
them to the street for the waste-removal team to pick-up. My muscles have been a little sore, and trying to do it all is wearing on me.
I guess it's one thing to say you live healthy and another to hold yourself accountable. It helps me see if/whether I'm deluding myself.
Tip #11: Be honest and hold yourself accountable for what you do.
Day 10: Feeding yourself well is an act of love
Day 10: Is it Wednesday already?
Is it me or is summer flying by? or blowing by, based on yesterday's weather. When I arrived home, the patio umbrella had been
lifted out of its stand, the table and 3 chairs overturned on the deck. The umbrella is now broken): Guess it could have been worse.
My tomatoes are very happy with all the rain, and the heirloom varieties taste wonderful. I had to hit the ground running this
morning, so exercise will have to wait until this evening. I will plan to keep food prep time short so there's time for a walk or bike ride.
I was inspired to make caprese salad for dinner since Earth fare is giving mozzarella cheese and basil if you buy 1 lb. of h
eirloom tomatoes. (Register online at Earth Fare and they send you a coupon.) To make it, slice tomatoes and arrange on a plate. Then top with slices of cheese and basil leaves. Drizzle with balsamic vinegar and EV olive oil. To make a meal, put the tomatoes, cheese and basil on top of a bed of mixed lettuces. Ciabatta is a low cal bread choice that can be dipped in olive oil mixed with
Italian seasonings (oregano, for example). For beverage, a glass of sparkling water or anti-oxidant rich red wine goes well. Desert:
lemon sorbet. It will take less than 10 minutes to prepare, so a quick, tasty, and cool meal is on the table in no time. Now light a
candle or two and put on some relaxing music. Feeding oneself (and others) well is an act of love so enjoy!
Tip #10: Don't let Mother Nature rain on your exercise plan. Have an alternative available by joining a local gym or YMCA, keeping a
few DVDs on hand (yoga, pilates, tai chi), or using the stationary bike that's been gracing your basement/bonus room/den (Hint: It may be that thing you've been using as a place to hang clothes).
Day 9: Starting fresh
Day 9: Starting fresh
Today I started the day with a brisk walk. On the way back, I picked blueberries from my bushes, and added those to a bowl of
shredded wheat with cinnamon. That was a nice start to the day. Today will be a long day, so I'm planning ahead for meals. I'll
have some tomatoes from my garden with cottage cheese for lunch, and make a banana, protein smoothie for dinner. I'll slice some
fresh bell peppers to add to a salad, and have a peach and walnuts for a snack. Perhaps this evening, when it cools down, I'll take
a long walk. And, I will take 5 minutes to meditate tonight. I will pull myself away from the TV and do something healthy instead.
Tip #9: Growing food motivates you to eat smart. It's so satisfying to add a tasty tomato from the garden to a salad, or a handful
of fresh basil and oregano to pasta sauce. Even if you have only a few containers, try growing something you will enjoy serving
yourself.
Day 8: Monday, Monday
Day 8: Monday mornings
Mondays are demanding. You want and need to get the week started well, and there's usually a long list of things to do during the upcoming week. It's easy to put exercise aside because other things seem pressing. By 5 pm today, I was exhausted, even though the say went well and I accomplished a lot. I took a short nap, then forced myself off the couch to do some yard work and take the garbage to the street. Doesn't sound like much, but my driveway is 1/8 mile long, and those cans are heavy when they're full. There were other things to take do as well, since I've been cleaning out closets, trimming trees, and tending a garden this summer. The weather was not helping; it was muggy and moist, but the little bit of activity helped me get a second wind. Summer dinners are challenging for me too. I want something light, simple, easy, and healthy. A little tuna on lettuce with cherry tomatoes hits the spot. I think I'll make some gazpacho this week, since that's a great way to get my veggies and stay cool.
Tip #8: A little bit of physical activity will get you going. If you only do 5 minutes, that's 5 minutes more than you were doing.
Day 7: Exercise leads to wonderful sleep.
Day 7: Today was another day of Dance/movement Therapy (DMT): Breathing, stretching, expressive movement, grounding, centering, balancing. I was sore from Saturday and stretching felt great. Again I was physically tired, but revived myself with a long shower, peppermint soap, and some ibuprofen. I headed out with friends to the MUSEP event--the symphony in the park---only to be soooo disappointed because it was rained out. A Grasshoppers game was a great second choice but there was no game scheduled. We ended up going for pizza & bruschetta, and calling it an early night. I am enjoying my sleep so much; physcial activity has really made a difference in the quality of my sleep. One more reason to keep it up.
Tip #7: Try something different or new, whether it's a different form of exercise or activity, or a food you've not tasted before. Novelty keeps life interesting and you may find something that really works for you(:
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