On vacay at our beach cottage…I have the Peloton app on my phone so yesterday I did:

20 min pilates

20 min body weight exercises

10 min arm/weights

10 min stretch

I can handle this stuff much better than cardio rn, but my glutes are sore this morning! It is so grossly humid, I can’t bring myself to go on an outdoor walk.

Day 3 and so far no fries! On the first night we went out to dinner and I had a salmon/kale/quinoa bowl…then split a berry crumble dessert with DH. It was small to begin with so basically 3 spoonfuls for me, which is really all anyone really needs! The last two nights, we’ve had big salads plus a protein, very simple. Tonight we’ll grill swordfish and veggie kabobs for company.

Still out of breath easily and tired, but I think it’s getting better although I have had a sore throat almost every day for a month+. I’m very healthy other than this stupid long covid — ekg, chest xray, and cardiac stress test were all normal! Dr just said to increase my activity level as I feel able to, but rest when I need to.

It was a pretty good week for me. Met my plant products goal, played a lot of pickleball, burnt a lot of calories. Did my two days of resistance training. I’m working on finding the perfect combination of weight training exercises that are effective and I’m willing to do:)

Still drinking a glass or more of wine most nights. Just can’t find a good substitute for that!

My week was good and bad. The bad is that I ate some bad cooked frozen Perd** chicken breast strips (thawed), had bad intestinal problems for almost a week so ate little food. I gave my dog some of the chicken and he had the same problem. The good news is that I lost a little weight. I had little energy but after two days still did the 30 minutes Pilates part of my 21 day fix program everyday (the easier first and second one) and also did stretches on the ball. This is the first day of trying to get back on a real routine. Today I did 30 min upper body, ball stretches and a twenty minute walk. Really need to work on cardio and upper body. Plank style upper body work about kills me as does pushup's. It feels like I will forever be doing the modified on my knees version. However, the good thing about doing progressive programs is that even if I can't do it all the standard way I am getting stronger every week. I have days where I am so disappointed in myself that I didn't keep up with some sort of exercise this past year and how now it's like starting for the first time ever. Most of the time though I'm glad I didn't let it go further.

I have been trying to lose weight and inches, get a good lipid profile, limit potion size,and any sweet drinks (even sugar in iced tea) and wine. I want to eat more roughage, vegetables, complex carbohydrates. I also hope to resume doing stretches (yoga like) and exercises so that I rehabilitate ( = find) my muscle tone and core strength. I also want to reduce my sodium intake (even more)., and to get better sleep.

That’s a tall order. I used to be able to eat whatever I wanted, but there is something about aging and also living too much in the woods (off beaten paved track) and aches, pains from injury, age wear and tear and some arthrisis and other issues that limit my strength and endurance (and endurance to pain),

Yesterday, while reading online, a delicious looking plate of steak fries and steak popped up. I did not cave. Three days so far. Not much, but I know that if I stay on this more healthful path, it will make a difference. It may take a while to be visible and reflected in various measurements.

The extra impetus for my wanting to focus on a healthier lifestyle:

I want to live longer and only if healthy and as pain free as possible

I was inspired by your ongoing thread, so thank you, funkyart.

I needed swim suits. My swimwear is worn out and the pre-pandemic size 12 suits are trying to shame me. Shoehorn needed. I spent hours shopping online. Mid to late summer is a challenge. I put things into my cart, “continued shopping,” took a short break, and the first swim suit got removed (“sold out” suddenly) from my cart.

Maybe the way to fix that is to not buy any swimwear, or not care about the colors or fit, OR,,, to buy two sizes of halfway possible candidates and ring out quickly, with a huge bill and the expectation of lots of returns. 😆😱

I hope we can all feel together in our endeavor. I support all of you.

No progress. Actually was up 3 lbs but now back down. Somebody on another post talked about pimento cheese and I had to have some. Since this was the only thing different then what was in the diet, I assume this is definitely a no go.

I'm certainly not qualified to give advice, but I can share the advice I was given about 4 months ago when I started working with - in my opinion - my very qualified coach . Sleep is the first thing we should focus on. Because I was wearing a glucose monitor and my Apple Watch, it was easy for her to see the pattern of bad sleep, poor decisions. I really thought I was a pretty good sleeper. But the couple times a week when I didn't just led to poor decisions the next day - the food that would make me feel more energetic - not:) the too blah to really exercise.

So, I focused on sleep, and the better I got at it, the more I could tell the next day when I didn't do it right. There's lots of advice out there on how to get a better night's sleep, and I was doing most of them. So, the thing that helped me most - was cut off all food or drink 3 hours before sleep. If you don't have blood sugar issues. For me, it let all my food digest, my sugars normalized, I didn't wake often to go to the bathroom, etc. I really couldn't believe the change. In my case everything done by 8. Short walk around the block with my dog. Waking up feeling good made all the decisions a little bit easier.

The other thing that was a game changer for me, was baby steps. Every two weeks or month I'd have a little new goal. I didn't try to do it all at once. It didn't lead to the exciting 5 pounds in one week weight loss at the beginning, but it did lead me to success for those little goals. I was proud of my little accomplishments, and I then I felt confident enough to try something else. And they started steamrolling into a pretty healthy, and really completely different way of eating. Every time I meet with her we start with successes. I list off all the things I did right, and then move to solving some challenges, Being overweight can really come with a lot of shame, for me at least. Saying nice things about myself and recognizing the progress was important. Like a mini therapy session :)

Anyway, I've lost and gained back weight enough times in my life to know there is no easy solution, or one size fits all approach, but I thought I'd share in case. I'm still relatively new into this time - about 5 months, so time will tell. I am getting somewhat bored of eating many of the same foods all the time. Cooking at home is a drag, etc, etc. But, I too, want to be healthy as I age, so I try to keep the big picture in mind and move forward.

We're all doing good work. I love hearing everyone's stories. I find it very comforting and motivating to share these things in a community of like minded people. So, thank you @Funkyart for continuing this thread.

JustDoIt, that pimento cheese thread nearly did me in, but I resisted, mainly because it was off my radar at the grocery store. But I hope you enjoyed it.

Legomom, you referenced the plant product goal in a prior thread. Do you strive for "x" number of plant foods each week, or daily?

As of this morning, I'm up a few lbs, thanks to some social events last week and over the weekend that took me out of my normal eating patterns. It's just inflammation that will go away in a couple of days. Still... I don't like it.

I've been doing really well with strength training, and have been able to increase both weight and reps in my workouts. I'm including a good yoga flow with plank work and stretching that feels really good. I'm happy with my progress here, especially since I'm planning on a landscaping project this coming weekend that will require some strength that I didn't have a few months ago.

I'm still struggling with adding more protein to my diet. I'm not a big meat eater, so I may just resort to whey protein shakes (although I'm not a shake drinker, either). My main sources of protein are fish, chicken, eggs and beans, but it doesn't seem like enough. I should probably track this, this week, to see where I'm really at.

@Feathers11 I try to eat at least 30 different plant products every week. This is from the work of the International Gut Project - not sure of exact name- I listen to podcasts mostly, so I can't see the links. But they found that people who ate 30 more plant products per week have a healthier microbiome which seems to translate into a healthier immune system, and better moods.

This dr seems to be one of the favorites in explaining it. I am not vegan or even vegetarian, but I do try to eat a lot of plants. They seem to be the one thing almost everyone thinks is good for you:)

https://theplantfedgut.com/about/

Or if you like podcasts he was on this one -

https://open.spotify.com/episode/51AAu7k2IlKzybyWCoE4YY

Thank you for sharing this, Legomom. I'll give the podcast a listen this week.

Husband took a pic of me sitting on the couch with granddog and my dog, and I didn't instantly hone in on batwings! I think I'm seeing some improvement!

Love seeing all the updates -- and especially the enthusiasm! It is contagious!

I stayed steady this past week-- no losses. It wasn't a surprised, I've had some digestive issues and have been bloated. I haven't been eating oatmeal the last few weeks so I will be adding that back into my routine-- also 2 tsp of Benefiber in my coffee.

My days have been a bit hectic-- I am reading everyone's updates but don't have the time to respond to everyone. Just know I am loving all the progress you're making and the support your giving! You guys really make it easier to stay focused and make good choices!

Last week went fairly well, my physical activity increased and I stuck to my program most of the time. I lost under a pound but I am moving in the right direction. Eating tons of fruit and vegetables, although not near 30 different types. I am also upping my protein with a protein smoothie in the afternoon. This week Sunday started off with dinner at my MIL’s, she is a Paula Deen style cook, I kept the portions small, and went to yoga class Monday. Trying to be kinder to myself and my own cheerleader.

Forgot to say, I love hearing about everyone’s week. Insprired to hear about the successes and motivated by those with a difficult week not giving up on the journey to better health.

It's really easier than you think to get to 30 the way they count. One day I'll make my salad with romaine, next day spinach, next day green leaf. One day it's black beans, then garbanzo, then butter beans, etc. I also add hemp seeds and pumpkin seeds to everything I can. One day my snack is walnuts, the next is pistachios, then cashews. It adds up pretty fast really.

https://www.theguthealthdoctor.com/how-to-get-your-gut-loving-30-plant-points-a-week/

I am happy to report that I continue my 7 days of cardio (3x swim 4x run this week) and I have been pretty good at keeping up with the weight lifting. The latter is a bit of a struggle since I get my cardio out of the way in the morning and have to find a time at lunch or after work to lift, but I think I managed 4 days of lifting, so that's better than I was doing. I'm not sure if my weight has changed this week, maybe steady or down a half pound. I have plans to hike with a friend on Sunday so I was trying on some of my hiking shorts and I'm excited that my smallest shorts fit and all of my shorts from last year are huge on me. So huge they're falling off. I'm still trying to focus on healthy eating and cooking and love the inspiration from all of you, especially around eating a wide variety of vegetables and fruits.

One thing I read from someone the other day was that in terms of appearance, losing weight is like a roll of paper towels. Each sheet is exactly the same size, but when you first pull a sheet off the roll you don't really notice much difference. Once the roll is closer to empty, a single sheet pulled of can make a dramatic visual difference. So if you think about that in terms of your own body and as you get closer to your goal weight, it does get harder, but each pound of loss is also more visually impactful. As I am getting closer to my goal weight, it helped remind me that even a single pound of progress inching closer to that goal is having a bigger visual impact than the first pound or two I lost so much more easily and that's helping me stay motivated.

@jill302.. I love that you are becoming your own cheerleader and most importantly being kinder to yourself. I think we unknowingly sabotage ourselves little bit by little bit when our inner voices are negative or defeated.

Thank you for sharing the link @legomom23--like others have mentioned, I have been thinking I wanted to track my plant-based items just out of curiosity and I appreciate that you said it is easier than you think. I landed at the same place... even with my currently limited diet (due to dental work), I think it is very doable. I just need to break routines. And considering I have had to resort to taking a fiber supplement, i think it is worth the effort.

@pricklypearcactus - I love the paper towel analogy. It is so true! And big cheers for your progress! I have a top on today that is really too big to wear. Most of my tops still work but I have definitely moving into smaller sizes!

I haven't weighed myself this week. I have felt blah and bloated and I don't feel thinner so I decided to just back off for a few days. I am maintaining mostly good eating habits.

I haven't made much progress on exercise either. Both work and real life kicked up and needed my attention. I recognize I need to just plan it into my schedule-- I know I will embrace it once I get a routine going.

Well, after not weighing myself for about a week, and after gaining and losing the same 1.5 lbs over and over for about two weeks prior, I had to go to the doctor and noticed that fully clothed at the end of the day I was weighing what I weighed before I took a break. So the next day I weighed myself with just a t-shirt first thing in the morning (my set baseline weigh-in time and outfit) and I not only lost that 1.5 libs, but another pound. I have finally cracked 140!! I now weigh less than I have in at least 15 years. I have pretty much reached my goal weight of 138. Today I weighed in at 138.2! As I mentioned before, I can now fit back in to all my size 12 clothes, even the one that ran a little small, so don't have to get a whole new wardrobe. But it's kind of like getting a new wardrobe because I can wear these clothes again after years of frustration. My Dad complimented me and said I had started to look a bit "barrel like" but that was gone, which pretty much sums up the problem and how happy I am to not be carrying all that extra weight around. It took me seven months to lose 24 lbs.

The "secret" was that in order to keep this weight I have to stick to a restrictive diet, there is no way around that. No sweets or empty carbs, limited saturated fats, very few meats, low salt, no fruit juices or other sugary drinks, no alcohol, very limited caffeine, lots of fiber and green veggies, small portions, etc. I have to eat that way for my health, including IBS, gastric ulcers, diverticulosis and GERD. And high cholesterol. So, this is my prime motivation for sticking to the diet, just trying to stay feeling well.

I would like to actually get down to 135 and I think the next challenge, which I am going to separate from keeping up with my diet, will be to find some type of exercise routine that I can stick to. I know walking would be good, but between the traffic, mosquitoes and roaming aggressive dogs and sketchy vagrants in the parks, my neighborhood is a bust. I'm unlikely to drive to some other place to walk. At this point I'm not going to the free exercise room in the senior center, not with rampant covid. Remember I said I wanted to keep feeling well! I might consider biking, a couple of my friends are big into cycling. I don't have room in my house for a treadmill but I do have a small exercise bike that is on our porch, so for right now I can do that. At some point I am hoping to get back to my routine of going to the senior center exercise room during the week and swimming on the weekend. I think the pool will be OK, the Olympic sized lap pool is never crowded and the locker room is sparsely populated usually. I don't like swimming laps because the pool water is cold and very high chlorine. I also love yoga so at the very least I should create a little spot for that and find the time to stick to it.

Congratulations @l pinkmountain!! That is so fantastic that you hit your goal weight! I also love that you're setting further goals for health and fitness. After getting some digestive system tests and treatment in January, I just did a followup round of testing. Not all the results are in, but some stuff is better and some stuff is worse for me. My doctor said that's pretty normal and when the rest of the results are in, I imagine I'll be doing some further treatment. I'm hoping I too won't end up on a very restrictive diet. (Being vegetarian is difficult enough for social situations.)

Congrats Pink! That is GREAT!! Woohoo!!

That is a great accomplishment @l pinkmountain! Good for you! I hope you find some exercise that you enjoy and makes you feel good.

Congrats Pink et al!

Just back from vacation. I don't overindulge much on vacation, but I don't underindulge either! Lots of entertaining coming up in August, I will need to be extra careful!

So glad you have broken through the barrier, Pink.. well done!

Welcome back, Mtn!

PPC, I totally feel your pain because I am also mostly vegetarian and already eat a lot of fruits and vegetables and whole grains, so fiber and all the pre and probiotics. I've basically had to give up all the fun beverages, coffee and tea due to not only caffeine but also acid, so I can't even drink the decaf versions. Now with the ulcers, no alcohol either and I already had to give up wine due to the acid. No soda pop and I"ve always been allergic to the diet sodas. No refined sugars and carbs. No fun. Don't get me wrong, I love fruits and vegetables, but no alcohol and caffeine and soda is so Spartan! I already feel guilty about my cheese and egg splurges as a vegetarian . . . oh, and no crustaceans either for my seafood buzz, I found out they are high in cholesterol and saturated fats . . .

However, that's how I lost the weight and that's how I gained it, a lot of drinking of alcohol and mixed drinks and having something sweet with my morning coffee or afternoon tea, and late night cheese and cracker or cookie binging . . . along with ice cream and chips and sour cream dip, not to mention a lot of pizza or fast food dinners . . . sigh

Oh wow Pink, those limits sound really frustrating. I had some ulcers forming many years ago (likely from working in a high stress job in a very toxic company and too young to realize I could just leave) and had a similar diet for a while until my stomach healed. I don't know if they're safe for you to drink, but I've been enjoying flavored unsweetened sparkling waters like La Croix lately, just to have something when I'm avoiding even diet soda.

Ditto pricklypear-- including the high-stress job I was too young to know I could/should leave. I gave up all the ulcer no-no's too -- but only until my ulcers recovered. @l pinkmountain, I hope these restrictions help you get your stomach/digestive issues under control so you can ease back to your beloved tea and cocktails (I'd encourage you to continue to avoid the sodas/pop).

Pinkmountain, there are lots of good workout videos online, a lot for free. Check out Jessica Smith and Yoga with Adrienne (think that's the correct name). Or you could sign up for Beachbody On Demand for $99/yr.

I added white peaches to my oatmeal this morning-- so good! I also have halibut in my next grocery order. Yum!

I had a flair up of bursitis yesterday and it has added extra push to getting on the exercise routine though now I need to start with hip-friendly exercises. I have had bursitis since I was a kid (very unusual) and I know the key is to build up the muscles around my hip. It is very painful so that is great motivation!

I will get on the scale tomorrow-- I am feeling slightly less bloated. The benefiber and oatmeal are doing their things. Gosh, talking about bursitis and constipation makes me feel like such an old lady!

I probably got the ulcers from taking a lot of NSAIDs for migraines. I am hoping that they heal but I have to stay on this limited diet for at least six months.

Technically I'm not supposed to drink any fizzy drinks, but I do splurge on a flavored soda water, sans calories. I drink either Lacroix or Polar or a store brand. It seems crazy, but I have a hard time drinking just water, it tastes metallic to me and it just kind of gags me to try and drink it. It's like taking medicine. The metameucil goes down easier ironically.

I also have to take the generic Prilosec. And no more naproxin or ibuprofin or asprin. I can still take Tylenol.

I supposedly have to take the fiber drinks twice a day but I am lucky if I remember to take them once a day. I eat a lot of fiber, but with being on a diet, I don't actually get to eat a lot of anything, so I take the fiber supplements and a probiotic tablet every day.

I know exercise would help with the diverticulosis too . . . sigh.

I am just so busy right now with household things, and a lot of sitting at my desk for some other projects . . . and when I'm not sitting I'm super busy with the home projects. At night I feel exhausted.

That's why of all the exercise options, seems like yoga in the evening would most work into my busy schedule. That and just doing some time on the exercise bike on the porch . . .

On the peach front, we are getting ready to harvest our first crop from the tree we planted last year in honor of the late, great John Prine, one of the first victims of the covid pandemic.

From his song "Spanish Pipedream"

"Blow up your TV
Throw away your paper
Go to the country
Build you a home
Plant a little garden
Eat a lot of peaches
Try an' find Jesus on your own"

John Prine - 25 Essential Songs

I miss him so much. i was so lucky to see him at numerous times. His heart was so big … “ had a lot of children,fed ’em on peaches, They all found Jesus on their own”. what a true heart.