September Streak - Food Log and owls

Gratuity: The Beauty of Birds

Goal Work: Use what talents you possess: the woods would be very silent if no birds sang there except those that sang best. - Henry Van Dyke

Last month I tried a streak to journal what I ate in my food log every day.  I was not very successful.   This month I am going to do the same thing, but I have decided I will post the log everyday in my blog.  This will give me some accountability.    I also have pledged one dollar a day for the month of September to the NW Raptor Center.   They may be across the country, but I have so enjoyed their chronicles of the eight baby owls they have raised over the last few months.  I admire their work and want to give them my thanks for an enjoyable journey.    I let them know of this commitment and my plans to send them a check at the end of this month to the following address:

They started so small and ugly.

and grew so big and majestic

NW Raptor Center - 1051 Oak Court, Sequim 98382.

So even on days that I don't have the time or inclination to write a blog entry,  I will share my food log.

08:30AM	10oz water
	10oz protein drink
	1 peach
10:00AM	10 Carob Chips
	10 oz water
01:00pm	1 cup spaetzle
	1 cup red cabbage
	2 cups green salad
	10 oz water
02:00pm	handful walnuts
05:30pm	1 apple with Miso sauce
	1 diet coke
06:30PM	.5 cup spaetzle
	.5 cup red cabbage
	10 oz water
08:00PM	5 cherry tomatoes
10:45PM	2 tablespoons Spagetti Squash
	10 oz water

Looking Back - Volunteering

Gratuity -  All the folks who have helped me out over the years.

Goals - We make a living by what we get, but we make a life by what we give.  ~Winston Churchill

One of my secondary goals was "Volunteering - Probably prefer cooking or something with animals."    This year I volunteered by cooking and serving once at the local soup kitchen and really did enjoy it.  It was organized by the IBM 100 year celebration.   An amazing women organized it and it seems she often volunteers with the scouts at this soup kitchen.    I found the soup kitchen really did not need many volunteers as they are staffed with paid workers but what they do need is a group to volunteer to plan the meal, buy the food , prepare, cook and serve the food.    I enjoyed the work but I am not so sure it really was a high impact volunteer activity.   

I also volunteered at the Beacon Strawberry festival helping to make the shortcake for the Strawberry Festival (the video at the link shows exactly what I did;  I think I was on a break when they took that video) .  There were lots of volunteers to help make money for the Beacon Sloop Clearwater group and make the crowds happy. 

With both these  volunteer opportunities,  I felt I got much more then I received.   So why don't I volunteer more?  The answer is because of guilt.   If I volunteer cooking then I think about the cooking I am not doing for my family.   If I  volunteer at the SPCA, I  think about not taking care of my own animals.   If I was to volunteer for Meals on Wheels, I would think I should be spending time with my own aging mother-in-law.

Hence I stay on the same roller coaster. Until I can take care of my own responsibilities, my volunteer efforts will be severely limited.  I know that I really am the one that suffers the most for this and that is why I am trying to figure out how to be more efficient with my time.    I really do want to make a life.

MIT - Laundry

What I ate

08:30AM	1 Peach
	1 Apple
	10 oz water
10:00AM	tea
11:00	1 Pear
01:00PM	1 Cup Kale Salad
03:00PM	1 Cup Curried Cashew Cauliflower with peas
	10 oz water
05:00PM	1 nectarine
	10 oz water
08:30PM	1 cup vegan Sausage and Pepper
	2 nectarine
	10 oz water

Looking Back - Continue Yoga

Gratuity:  What a beautiful day! 

Goal Work:  Before you've practiced, the theory is useless.  After you've practiced, the theory is obvious.  ~David Williams

Yoga and I have an interesting relationship.    I dread going and often miss my twice weekly class.  While doing my yoga practice I waver between enjoying a state of relaxation and boredom, between enjoyment of the pose and dread of the pose.     When is is over  a feeling of  rejuvenation and relaxation enters my body and stays for many hours afterward.    I really do experience the benefits of yoga but they are not enough to drag me to class on a regular basis.  The demands of day to day life often get in the way.   


Oh I have definitely made progress.    My sun salutation has witnessed amazing improvement  and I am actually completing some of my balance poses without falling on my face.


That said I have to give myself a C for Yoga.  If I could figure out how to get to class at least twice a week I would raise that grade to a B.


MIT - Call to make appointment to get chip for Chance (the cat)


What I ate today:

Zucchini Bread

Kale Green Smoothie with Peach and Flax

3 Watermelon Slices

10 oz Water

Chard Pie

3 Watermelon Slices

10 oz water

1.5 Cup Vegtable Soup

Zucchini Bread

10 oz Water

12oz Zucchini Parm

3 pieces Watermelon Slices

10 oz Water

Looking Back - Continue TaeKwonDo

Gratuity: The power of desire  

Goal Work -  The future belongs to those who believe in their dreams. -- Eleanor Roosevelt

With a smile on my face, I declare that I get a big fat A+ for Continuing Taekwondo.   When I first joined, a few folks looked at me with knowing glances, knowing that I would not last long.   I was unable to do one push-up and hardly one leg in and out.    My kicks were lower and slower then all around me.   My form became crystallized much slower than those of the younger minds around me.    My only strength was  my strong and loud yells.   My other strength was my desire to achieve this.  

It has not been easy, but because TaeKwonDo is structured so that all of the skills are broken into small segments that can be perfected over time, I was able to overcome any difficulties by attending all classes and doing a lot of practicing at home.  I have come a long way with strong encouragement by the instructors and fellow students.     I routinely do 30 push ups, 30 leg in and out, and 50 sit ups.    It may take until the day before each test to finally have perfected my forms and weapons, but by next week I will be taking my test for Red Belt, and I should have my Black belt sometime next year.

I've watched many folks sign up and drop out after a few months.   I almost had to drop out when I injured my knee earlier this month.   I've also watch many folks complete all requirements for Black Belt, and I am motivated by their persistence.  Aaaayaaa!

MIT - Plan Birthday trip to city for Ethiopian Food

What I ate today

08:45AM	Chard Pie
	2 peaches
	20 oz water
11:15AM	1 Nectarine
	1 black tea
01:00PM	Tofu Shirataki with cashew Crème
	1 tomato
	3 Watermelon Slices
	10 oz water
04:30PM	3 Watermelon Slices
06:15PM	1 Cup Vegan Mac and Cheese
	1 tomato
	10 oz Water
09:00PM	2 tablespoons of Zucchini Bread Batter
	10 oz Water

Looking Back - Learn Piano

Gratuity  My dog Cassie on the mend!

Goal Work: Get up from that piano. You hurtin' its feelings. --  Jelly Roll Morton

When it comes to music my mind is not really wired to easily process the magic necessary to make music but I still enjoy it anyway and I am in awe of those who make music so effortlessly.  I must admit I feel frustration that I make such little progress and that is my excuse for why I have not been practicing very much.    I tell myself that 15 minutes a day is what I should find time for but before I know it the day is over and I have not done my 15 minutes.    I think that I have to give myself a "D" for piano.   

 I will try harder to find the 15 minutes to play the piano but what often happens is the 15 minutes turns into an hour because I really do enjoy it.  I just need the discipline to stop at 15 minutes.



MIT: Find out if  Ethiopian food is vegan (some options are).

What I ate today

08:10AM	2 peaches
	20 oz Water
	8 oz black Tea
01:18PM	1.5 Cups Veg Soup
	2 Peaches
	2 Shrimp
03:00PM	2 Peaches
05:45PM	1 Slice Zucchni brad
06:30PM	1 cup rice, .5 cup chinese veggie and Shrimp
09:30PM	.25 cup vegan macaroni and cheese (a taste of what I had finished cooking)

Looking Back - Learn Spanish

Gratuity: Connecting the dots! 

Goal Work:   “Language is the blood of the soul into which thoughts run and out of which they grow.” --Oliver Wendell Holmes

My quest to learn Spanish has just started.  It was a delayed start because I was waiting for my department's education budget to open up and allow me to order Rosetta Stone.    I am really enjoying Rosetta Stone.  It is fun!   Although I am not quite sure it will really aid me in mastering this language, in the meantime I figure it will help to delay the loss of a few brain cells.    As I become more fluent:

• I also plan to watch some Spanish TV a few days a week. 
• Maybe take a College Course in Spanish.
• Maybe go on a Spanish Speaking Immersion Vacation.
• Maybe tutor some Spanish speaking folks in English (and they can tutor me in Spanish).
• Find some other opportunities to practice my Spanish.

I really feel I have just started on this Spanish quest so it is hard to give myself a grade.    I guess since I just have started I can give myself a "C" with the hope of improvement as I progress some more.


MIT - Apply Tick/Bug medicine to dogs - Done

What I ate today:

1 egg

1 tsp Ketchup

2 saucer peaches

20 oz water

3 Cups Cucumber/Tomato Salad

3 oz Marianated Temphe

10 oz Water

1 Plum

2 Green Peppers

.5 large Popcorn

.5 large Diet Coke

2 Slices Bruchetta

1.5 Cup Pasta with tomato Sauce

.25 slice eggplant Parm

1 small cold stone Ice Cream

Looking Back - Run a 10K and 15K and think about running a half-marathon

Gratutiy: The ability to travel to so many places.

Goal Work: “I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Run a 10K and 15K and think about running a half-marathon -   I give myself a "A" for effort. 

I've completed my 10K in 1 hour and 16 minutes. I have signed up and I am actively training for the Disney Wine and Dine half Marathon.

 This last year I have been really good about running at least three times a week.   At times when I was training for the 10K I ran almost every day which really was a bit much and I hurt myself.   I learned from the experience though and now as I train for my half marathon I am working hard at not trying to overdo it.

In that vein I decided not to run the 15K as I did not want to jeopardize my health for the half-marathon.  To me it was a smart adjustment to my goals.

MIT - Call Dentist - done

What I ate today:

08:30AM	1 egg
	1 tsp Ketchup
	1 cup Kale Salad
	1 Plum
	10 oz Water
09:30AM	10 oz Water
12:30PM	1 large Fajita from Yesterday
	2 saucer peaches
	10 oz Water
03:00PM	2 saucer peaches
	10 oz Water
06:00PM	1 Fajita
	1 saucer peach
	10 oz Water
08:00PM	1 tsp chocolate chips
	1 tsp walnuts
09:00PM	10 oz Water

Looking Back - Organize my home

Gratuity - All of the older women in my life - My mom, mother-in-law, Grandmothers and Aunts

Goal Work - Ever tried. Ever failed. No matter. Try again. Fail again. Fail better. -- Samuel Beckett

This is easy appraisal.   I get a big fat "F"!   My house is still a major mess and I am uncomfortable inviting anyone over.   The ghost of my Grandmother is not happy!   Is this a goal I really want?   I think yes although I am not sure if I am really willing to pay the amount of money or time I think it seems like I need to attain this goal.

I did get a house cleaner and she quit.    I guess I was glad she quit as she did not seem to get much done for the amount of money I paid her.    I am also thinking I would prefer to spend my money in other ways.   I actually don't mind cleaning but sometimes it seems that is all I ever do.  I just need to figure out how to get more efficient at the cleaning.

My 15 minutes cleanup has stopped and I guess I need to start it up again.   I need to find a time of day when that is what I always do and just do it.

I am also thinking maybe I should just start with one room and try to keep it clean and then expand to other rooms as I become more successful.   I don't know.  I wish I had the answers.

Below is my food intake for the day

09:30AM	1 egg
	1tsp Ketchup
	1 cup Cucumber/Tomato Salad w/Mayo
	1 peach
	10 oz water
11:38AM	10 oz water
12:30AM	10 oz water
01:00PM	8 oz yesterday Skewers of Squash
	1 Cup Cucumber/Tomato Salad w/Mayo
	1 Plum
03:00pm	10 oz water
04:00PM	1 Peach
08:00PM	1 temphe/squash/onion/pepper/Salsa/Guacolmo Fajita large
	10 oz water
	1 nectarine

 

Looking Back - Losing Weight

Gratuity:  History for me to learn by.

Goals:    History is full of the dead weight of things which have escaped the control of the mind, yet drive man on with a blind force.  ~Frederick Maurice Powicke, History, Freedom & Religion

It has been over 6 months since I started this blog to help me achieve my goals.  I want to take this time to look back and see how I have done.   Maybe give myself a grade for each goal, examine if it really should be a goal, gloat in my achievements, and revamp in any waywardness. 

Goal 1 was to lose weight.    As a postmenopausal women I should be happy that I have not gained any weight and I am happy about that.   I get some points for that.    I looked back at an earlier entry and see that I started the year at 212 pounds.   I am now 198.  So I achieved a major milestone in that I am not longer obese.     It seems I have lost 14 pounds so far.  Nothing that will get me on the cover of a weight loss magazine but combined with loss from the last 2 years I am happy to weight about 50 pounds less than when I first started running and takeing taekwondo.


I think I will give myself a "B" for this goal and I think I need to just continue to keep weighr loss at the forefront of my mind and understand it will always be a lifelong battle for me.  

What I ate today:

09:30AM	1 Cup Garbanzo Chard Salad
	1 Cup live Kale Salad
	1 Peach
	10 oz Water
10:00AM	10 oz Water
11:00am	10 oz Water
12:30AM	10 oz Water
01:30PM	2 cups Cucumber/Tomato Salad w Mayo
02:43PM	2 oz Tofu
	10 oz Water
04:20PM	1 Small Peach
05:30PM	1 slice of Zucchini Bread
	10 oz Water
06:00PM	6 oz Skewers of squash and tempeh in Pineapple-Ginger Marinade over 1 cup Bulgur wheat with tomatoes and mushrooms
	1 Cup Kale Salad
	10 oz water
08:30PM	10 oz water

Write it down -

Gratuity - Hail during a summer storm. 

Goal:  For the month of August I am going to try to write everything I eat down.   If I have time, I will also try to get a calorie count but the focus will be writing everything down for my AWARENESS.    I know I have read somewhere that writing food down is the #1 tool for dieting.  If folks do it they usually lose it!    Here is an article that show research that writing your food intake down actually doubles you weigh loss.

This is today's list. 

1-Aug
09:30AM	1 egg
	1 tsp ketchup
	1 kohlarabi (4 oz)
	1 Peach (4 oz)
	10 oz water
	4 oz diet coke
11:12Am	10 oz water
12:30PM	1.5 Cup Vegtable Soup
	1 slice whole wheat bread
	1 tsp butter
	1 Peach (4oz)
	10 oz water
03:15PM	2 oz tofu and 4oz walnuts
	10 oz water
05:30PM	1 tablespoon Zucchini bread batter
	1 Peach
	10 oz water and 8 oz diet coke
06:30PM	.75 cup of spagetti and 2 tablespoons Red Sauce
08:30PM	6 oz slice Zucchini Bread
	10 oz water

Protein and Routine

Gratuity: My kids bonding with each other 

Goal: Good habits, which bring our lower passions and appetites under automatic control, leave our natures free to explore the larger experiences of life - Ralph W Sockman

I've decided to add protein and routine to my diet  in order to facilitate weight loss.    Each and every day I plan to try to eat almost the same thing.  Automatic pilot for me!  I will miss cooking new dishes but I  will not missing the overeating that often occurs when making and eating new dishes; especially when they turn out delicious.    Automatic pilot will also mean less time thinking  about food,  which should lead to a reduction in the craving/binging process.  My plan is to try to keep all dishes simple.   Steamed, Sauteed or broiled vegetables.  Fresh cooked eggs and shrimp. Once in a while I may make a homemade dish to eat over a few days. I still have some fine tuning to do but this is what I am contemplating.  Notice I am also trying to eat around the same time of the day for each meal.  I am not a creature of habit and complete habitual behavior is not something I strive for but sometimes it is sooo needed.

Breakfast 07:30AM
1 scrambled egg
2 tablespoons of 1% Cottage Cheese
2 tablespoons of Salsa

Lunch 12:30
1 cup of Unsweetened Soy Milk
1 Protein Shake Mix
1 Fruit serving (banana, blueberries, etc)
1 large salad

Dinner  05:30PM
3 Jumbo Shrimp
1 large salad
1 vegetable/bean dish

2 snacks in the day consisting of some sort of Fruit

You will notice that I have omitted white and processed carbohydrates.  There are various diets out there and I really do think that the best way to lose weight over a short period of time is to reduce these type of high glycemic carbohydrates.

Here is my average meal from Spark People.  Calories are a bit lower than they should be but my guess is my portion size is a bitter larger than captured in Spark People so I think I am around target.

Awaken: 06:30AM
MIT: Gardening
Yesterday MIT: Good Job

Faster Tip #10 - Lose Weight

Gratuity: My sister reminding me to stay on track! 

Goals: I've been on a diet for two weeks and all I've lost is fourteen days.  ~Totie Fields

So many articles share the wisdom of weight loss for the heavy-set folks with respect to improving race times.  As mentioned in the this tip-sheet:

If you're already trying to shed some pounds, here's more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Weight loss has been an independent goal of mine all along and the fact that it will also help me achieve my running goals without working too hard makes me realize I need to make it a higher priority.

I do have to pat myself on the back.  I have lost 50 pounds over the last 2 years.    I have also improved my 5K time by 6 minutes. So you can see I am a real live example of performance improvement resulting from weight loss.   I have another 40 pounds to lose and I hope this will eventually give me another 4 minutes improvement on my 5K PR.

Ok I have patted myself on the back.  Now I have to kick myself in the butt.   You would think I could figure out how to increase my weight loss results.  At the current rate, it is going to take me another 2 years to lose the 40 pounds.    I don't want to take that long.   I look at the folk from the biggest loser and watch in amazement as they lose 100 pounds in 5 months.    I know it is doable.   I just need to gain the discipline to do what I know needs to be done.    Time is ticking on and I don't want to waste anymore being unsuccessful.

Awaken: 09:10AM
MIT: Clean House, Buy Hiking Shoes, Call for Cassie's Grooming
Yesterday's MIT: My first 10K run in about 6 weeks.  Felt good getting back to my training.  My muscles were sore but I was happy to say my knee did not blow up.  It was just a tiny bit sore.