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Week 2 Challenge: Try at least one new vegetable this week

We started a Living Healthy Challenge at St. Vincent’s One Nineteen that is open to everyone, and I’m sharing it online with you. Every Thursday (for 12 weeks) there is a new challenge.

Week 2 Challenge: Try at least one new vegetable this week

Gesondheid uit die grond uit! (2)

This week’s challenge is really simple. In addition to trying at least one new vegetable, Donna also challenged us to eat more vegetables every day. She said if we normally ate 2-3 servings per day, then we should try 3-4 per day.

One easy recommendation she had was to add sautéed veggies with our eggs in the morning, or even have a V8 juice with breakfast.

Donna also did a cooking demo for this week’s challenge. She prepared eggplant roll ups (see recipe below). They were delicious!

The handouts that she passed out have a lot of good info:

Vegetable Challenge Sheet

Vegetable List

Grilled Eggplant Roll Ups Recipe

Weekly Weigh-In: 424 lbs

Last Week’s Weigh-In: 422 lbs
This Week’s Weigh-In: 424 lbs
Change Between Weigh-Ins: +2 lbs
Change from start of weigh-ins (02/2009): -208 lbs
Notes: After having the block last week, I had three days pain and numbness free. I was able to experience undisturbed sleep and had forgotten how good it felt. When the pain returned, the disturbed sleep returned and I started noticing how much I was countering the tired feelings with caffeine. This weekend I decided to cut back on my caffeine consumption dramatically. Since Sunday, I have been drinking 2-3 cups of coffee early in the morning and that’s it for the day. This is a lot less than my usual pot and a half per day habit. I had withdrawals Sunday and slept all day. Then I had the caffeine headache on Monday and Tuesday. Now I’m feeling fine… Of course when the pain returned and when I had the headaches, I ate and ate and ate. Thus  the two pound gain this week. I’m hoping to have a loss next week.

 

Goal This week’s report.
Weigh 399 lbs by December 31, 2014.
Created Wednesday, September 17, 2014. (lose roughly 2 lbs per week)
Movement in the wrong direction here. I have 14 more weigh-ins until goal date, and I need to lose 25 lbs to reach goal. (Just under a 2 lbs per week loss average.) 0%
Limit my caloric intake to 2560 calories per day. This goal was met 3/7 times in the last 7 days. 43%
Drink at least 100 oz of water daily. 3/7 on this one. 43%
Track food and water on myfitnesspal daily. I’ve been tracking through the good and the bad. 100%
Work out in the pool 3 days a week or more. Couldn’t get in the pool last week because of my block, but started back Monday and went in Tuesday and this morning. 100%
Take a short walk and/or stretch every 3o minutes, or as much as possible. (this goal is for back health.) I have to be more dilligant on this goal. I did okay the first two days, then started not keeping track of it. 29%
See therapist on a bi-weekly basis. Saw him on Monday. 100%
See dietitian on a weekly basis. Saw her on Monday. 100%
Total goal percentage for this week: 74%
(added (8) goal percentages together and divided by 800)

Week 1 Challenge: Drink More Water

We started a new Living Healthy Challenge at St. Vincent’s One Nineteen that is open to everyone, and I’m sharing it online with you. Every Thursday (for 12  weeks) there is a new challenge. 

Week 1 Challenge: Drink More Water

CreativeTools.se - PackshotCreator - Water bottle

The amount of fluids you need will depend on your size, physical activity, your metabolism, your health, and the weather.

 

  1. Set a goal for the day. A general rule of thumb for water needs: your weight in pounds divided by two. For example, a person that weighs 200 pounds would drink, 200/2 = 100, 100 ounces of water for the day.
  2. Fill a gallon jug with water at the beginning of the day, and pour from it throughout the day.
  3. Spruce your water up by adding fruits, vegetables, and herbs in order to give it natural flavoring.
  4. Use an app such as Waterlogged to keep track of your water intake throughout the day.
  5. Eat more water based foods such as watermelon, celery, cucumbers, and cantaloupe. Foods can provide 20% of your fluid needs.
  6. Use a straw. You will drink more and drink faster.
  7. Keep a water bottle with you at all times. Then you won’t have an excuse not to drink.
  8. When eating out, order water instead of sweet tea or soda. Save money while enhancing your health.
  9. Eat something spicy. You will need water to cool your mouth down.
  10. According to a 2010 study, drinking 16 ounces of water (one water bottle) before meals may help you lose weight.
  11. Squeeze a drink into the daily routines you already have such as after brushing your teeth.
  12. Check your built-in water meter. If your urine is not almost clear, drink a couple of extra glasses of water.

Donna Sibley, a Wellness One Nineteen Dietitian, explained to the group today, that these weekly challenges are self-monitored. Each participant is to create their own goals each week, and to self-monitor their goals.  The weekly meeting is to explain the challenge and provide motivation to improve health and wellness.

I’ve set my personal goal to 100 ounces of water per day, which I started yesterday, and I have noticed a decrease in hunger (and more trips to the bathroom, ha ha.) Personally, monitoring urine color is my favorite way of monitoring water levels. I know that if my urine is a very faint yellow, I’m drinking enough. If it’s dark, I need more water. If it’s completely clear, I need to hold back a little. — I use myfitnesspal to track my water.

Have questions? Shoot me a message.

Weekly Weigh-In: 422 Pounds

Last Week’s Weigh-In: 422 lbs

This Week’s Weigh-In: 422 lbs

Change Between Weigh-Ins: 0 lbs

Change from start of weigh-ins (02/2009) : -210 lbs

Notes: My weigh-ins page has been updated. It’s now easier to read. I’ve also removed the Goals and Milestones page and added a new Objectives and Goals page.

Here are my new goals that I am working on:

  • Weigh 399 lbs by December 31, 2014. Created Wednesday, September 17, 2014.
  • Limit my caloric intake to 2560 calories per day.
  • Drink at least 100 oz of water daily.
  • Track food and water on myfitnesspal daily.
  • Work out in the pool 3 days a week or more.
  • Take a short walk and/or stretch every 3o minutes, or as much as possible. (this goal is for back health.)
  • See therapist on a bi-weekly basis.
  • See dietitian on a weekly basis.

I will be reporting on these goals every week on my weekly weigh-in post.

I changed things up this week and started logging my food on myfitnesspal because I want to use the same platform that my wife is using so we can encourage each other. My profile is public, you are certainly welcome to friend me or peek and see what I’m eating.

I did not eat well last week. I am changing that this week.

Yesterday, I had a block done on my back. I go back on Sept 30th for another. Yesterday after the procedure and today has been great. There is a lot of scar tissue in my back, and it appears to be the culprit in my recent back issues. My fingers are crossed.

Fun Saturday Evening at Will & Kate’s

My lovely friends, Will and Kate, had me over at their place last night to watch the Bama game. We watched the Tide breeze by Southern Miss.

I had a lot of fun catching up with them and playing with their four kittens.

Will, Kate, and the four kittens. :)

Will, Kate, and the four kittens. :)