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Saturday, January 11, 2014

Food Tracking Jan 9, 2014

Copied from www.sparkpeople.com a great way to track you food intake and get all the nutritional info just by inputting what you eat.  It is free and a very cool website.
Here is the breakdown of my food tracking from Jan 9, 2014

Breakfast

Calories          Carbs            Fat           Protien    
kale, raw, 1 cup 33712
Cucumber (with peel), 0.5 cucumber (8-1/4") 20401
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) 551500
Strawberries, frozen, unsweetened, 1 cup, unthawed 521401
Yogurt, plain, low fat, 1 cup (8 fl oz) 15417413
Regular Coffee, brewed from grounds, 10 fl oz 3000
Half and Half Cream, 1 tbsp 20120

BREAKFAST TOTALS:33657718
BREAKFAST GOALS:350 - 43844 - 5512 - 1518 - 22

Lunch

Collards, 2.5 cup, chopped 27502
Brown Rice, medium grain, 0.5 cup 1092312
Chicken Breast (cooked), no skin, roasted, 4 ounces 1370326
Kellogg's Special K Red Berries cereal (1 cup), 1 cup 1102702
Milk, 3.25%, 0.5 cup 73644

LUNCH TOTALS:45761836
LUNCH GOALS:350 - 43844 - 5512 - 1518 - 22

Dinner

Freihofer Hearty Double Fiber 100% Whole Wheat Bread, 2 slice 2004238
Bar S Premium Deli Turkey Breast Lunch Meat, 2 serving 704110
American Cheese, 2 slice (3/4 oz) 1581139
Iceberg Lettuce (salad), 1 leaf, large 2000
Tomatoes, red, ripe, raw, year round average, 2 slice, thin/small 6100
Onions, raw, 1 slice, thin 3100
Mayonnaise, regular (mayo), 0.5 tbsp 45050

DINNER TOTALS:484492228
DINNER GOALS:350 - 43844 - 5512 - 1518 - 22

Snack

Ashdon Farms (Girl Scouts) Cranberry Nut Mix (1 serving = 1/4 cup = 33g), 0.25 cup 1501794

SNACK TOTALS:1501794
SNACK GOALS:175 - 21922 - 276 - 79 - 11

Snack 2

Pork Rinds(Pork Skins)(1/2 oz), 1 serving 80059
Coca-Cola Classic, 8 oz 1002700

SNACK 2 TOTALS:1802759
SNACK 2 GOALS:175 - 21922 - 276 - 79 - 11
CALORIESCARBSFATPROTEIN
 Totals:    1,6072115195
Your Daily Goal:    1,400 - 1,750175 - 21947 - 5870 - 88
Remaining Today:    0 - 1430 - 80 - 70

Food Tracking Jan 10 2014

Copied from www.sparkpeople.com a great way to track you food intake and get all the nutritional info just by inputting what you eat.  It is free and a very cool website.
Here is the breakdown of my food tracking from Jan 10, 2014

           

Breakfast 

Calories           Carbs           Fat          Protien      
Milk, 3.25%, 0.5 cup 73644
Regular Coffee, brewed from grounds, 10 fl oz 3000
Half and Half Cream, 1 tbsp 20120
Special K Cereal Bar (23g), Red Berries, 1 serving 901821
BREAKFAST TOTALS:1852476
BREAKFAST GOALS:350 - 43844 - 5512 - 1518 - 22

Lunch

Chicken Breast (cooked), no skin, roasted, 4 ounces 1370326
Collards, 2.5 cup, chopped 27502
Brown Rice, medium grain, 1 cup 2184625
Butter, salted, 1 tbsp 1020120
LUNCH TOTALS:485511733
LUNCH GOALS:350 - 43844 - 5512 - 1518 - 22

Dinner

Tuna Casserole (1/6 of casserole), 1.5 serving 362431328
Cabbage, fresh, 1.5 cup, shredded 26602
Olive Oil, 1 tbsp 1190140
Delmont Fresh Cut Sweet Peas, 1 serving 601303
DINNER TOTALS:567622733
DINNER GOALS:350 - 43844 - 5512 - 1518 - 22

Snack

Chips - Doritos - Nacho Cheesier, 1 oz 1401682
SNACK TOTALS:1401682
SNACK GOALS:175 - 21922 - 276 - 79 - 11

Snack 2

Tea, brewed, 12 fl oz 4100
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed) 974313
Peaches, canned, extra light syrup, 0.5 cup, halves or slices 521400
SNACK 2 TOTALS:15219314
SNACK 2 GOALS:175 - 21922 - 276 - 79 - 11
CALORIESCARBSFATPROTEIN
 Totals:    1,5291726187
Your Daily Goal:    1,400 - 1,750175 - 21947 - 5870 - 88
Remaining Today:    0 - 2213 - 4700 - 1

Thursday, January 9, 2014

Change, slow but sure...

Not really a New Years Resolution, just a good time to get myself refocused as the holidays are over and no major events are coming up soon, so a good time to work on new habits.  Making changes can be done at anytime of the year.  So I am again focusing on a few things.

The first being my nemesis--weight loss.  Focusing on 10 pounds a month for a year (120 lbs total) as my goal.  definitely different from my original goal a few years back of 80 pounds in 80 days.  I have learned it takes time to develop new habits, and being healthy/working towards greater health is not a race to the finish line, it is gradual lasting changes, and being okay with the cha-cha of two steps forward one step back, repeating over and over again, as long as the overall progress is forward.

The second is setting healthy boundaries in my relationships--my fiance and the issues involved in that relationship, the challenges my children present me with, the conflicts within my extended family, and increasing time given to friends far and wide as I have neglected them quite a bit these past few years.

The third is to really ramp up my income, which has been less than making ends meet since the kids arrived in my life 8 and 7 years ago, and even harder after becoming a single mom to two kids with special needs nearly 4 years ago.  The kids needs are now better defined, they have fewer doctor appointments, their school program are working for them (as in the programs are handling their issues appropriately and successfully, not that there are no issues) so almost no mid-day calls with issues from their school programs.  So I am ramping up my income earning potential.  I am looking at either increasing the nursery school (which only has one student at this point--poor rural area, especially in the winter) or discontinuing it, picking up more freelance writing articles, actually getting back to writing my book and articles of interest, doing the blog on a regular basis, updating my website more often, and exploring services and products to promote that I really believe in.

For blogging, one of my goals is to again post my daily food intake, both to see where I am doing well and where I need to improve...hopefully that will keep me on track better both with my weight/health goals, and with my blogging goals.  The other is to really explore helpful hints for those who are, like me, seeking to transform their lives.  Some people are able to transform quickly, and others of us make a long process out of it...luckily it is not a race, and each of us transforms and repeats cycles at our own pace, preparing for change and then changing.  Slowly but surely, life does transform.

Friday, December 20, 2013

Wait, WHAT...three months since my last post!?!?!?

Crazy, crazy life....and I sometimes can't find (or rather make) the time to post, especially when I feel like life is spinning its wheels and transformation is just tot he right of a loop that I am stuck in...but it is not really, transformation happens all the time.  Every change, no matter how small, is a piece of the transformation of life.  So a post to sum up the many experiences of the past 3+ months...


  • Fiance moved back in here at the beginning of September.
  • Learned it is impossible to support four people on what barely kept three people afloat.
  • Money struggles and other people's addiction struggles make life very stressful.
  • Trying to find the balance between compassion and boundaries, doing what is right when "what is right" is different for different people.
  • Standing firm and being loving can be a hard balance to strike.
  • Explaining to my kids why their other parent (my ex) is in a homeless shelter
  • Taking the kids to visit their other parent every other weekend for a few hours needs creativity and pre-planning to go places when there is no home to take them to...
  • Explaining to fiance why I think it is important that the kids see their other parent even when their other parent is struggling and in difficult situations (rehab, homeless shelter, half-way house, etc...).
  • Being honest and open with the kids, and helping them understand how bad choices have consequences but that a person is still a good person even if their situation is not good.
  • Being grateful that there are nice homeless shelter with private rooms and shared kitchen facilities and a house style feel...a safe place for those who are struggling to lay there heads until they can get into a residential help situation or can get on their feet.
  • Finding that i can love someone who deals with some of the same issues that I have grown to hate, and that same issues do not mean same person or even same outcome
  • Knowing that I know what my boundaries are, that I can express them, and that I can be compassionate and give things time to shift
  • Had a great job interview for a science focused job, going back to my original career in research, but did not get the job
  • Had a lot of things going on with relationships--fiance, ex, siblings, etc.... that are both good and bad
  • hosted Thanksgiving at my house this year--had some of my family, some of the to-be in-laws, and my ex--an interesting mix
  • My nephew graduated from basic training the day before thanksgiving, so proud of him!!
  • Had an interview to break into the career of working with families with special needs kids, which I have wanted to break into for a while but lack the formal training to do so...but did not get that job either
  • Have been running a small nursery school weekday morning in my home, but only 2 kids...trying to figure out if I should push to expand or if I should concentrate back on writing and see if I can make a go of that
  • Glad my fiance started working at the local ski resort, the extra income is very good, and working creates a much better mood for my love
  • Grateful that rules have changed to allow me to borrow against my old retirement account so that I could catch up on my bills and expenses, 
  • kinda wish I had taken a bit more to have more for Christmas, but am glad that my kids can focus on the JOY and FUN of the season and not be so focused on the gifts, as they have only a few gifts under the tree, but we have lots of fun that brings joy and connection without costing money..so actually, glad that I only took out what I needed to catch up my bills.
  • looking forward to my sister and her kids coming up for a visit after their move to Florida in July
  • Glad that Josiah's MRI went well WITHOUT sedation....looking forward to hearing the results on January 3rd, just to know if his hydrocephalus is still stable or if it is getting worse as previous scans indicated a possible problem, but nothing definite, so hopefully this scan compared to the previous one will give us a better idea of what is going on in his skull
  • Looking forward to reflecting on the past year
  • Looking forward to deciding what path I want to take and being able to focus on that for the new year, and transform this life even better... it is an ongoing journey!!


Wednesday, September 18, 2013

Changes towards transformation

A short post just to mention some things I am thinking about.

First is that transformation can not happen if behaviors or choice patterns do not change.  I have often said you have to change in order to change.  Which seems obvious of course, but I have found so many of us are creatures of habit, we do the same thing over and over again, and hope that THIS time it will come out different.  And yes, if we make a small change, then things will change, maybe slowly, maybe in small ways, but they will change.  But to make real, lasting change that can transform life, you need to make wise, dynamic, step outside your comfort zone changes--THEN big transformations can happen.

Of course, sometimes we figure out which choices were wise choices and which were not after we make them and let it play out.

So some changes that I am allowing into my life (because sometimes change is as simple as allowing things to happen instead of micromanaging every moment):

1) I am letting the people in my life be who they are, observing them but not demanding they be the person I think they should be.  This does not mean that I do not have boundaries that allow me to be who I am and allow our shared overlap in life to be chaotic (like I let my kids know that i expect them to clean up after themselves, take their showers, do their homework, and be independent in doing what they need to do for self care; or that I do not tell my SO that drinking heavily in front of the kids is not acceptable to my life, etc...), but it does mean that I let go of some of my insistence on how and when things are done, that I offer suggestions for what to wear and when to do things instead of demands.  That I hold the standard, and let them try to reach it in their own way.  I mainly interact with my children, so that is where I am trying to find the balance between letting them guide themselves, and give them a set of ideals to strive for both behaviorally and habitually.

2) My financial situation is still one of my biggest struggles.  My SO has moved back in, and I am looking into getting a job outside the home, as SO can help manage the kids needs, and has expressed a willingness to take the kids to appointments and deal with school issues too.  So, I am applying for REAL jobs (and some lesser jobs) to try to get back into my career, or at least back into working outside the home.  Blogging, freelance writing, babysitting, etc... has proven inconsistent and to not bring in enough income to really support the family.  While I am in the process still of opening a group family daycare with my SO (a decision we decided to pursue a few weeks ago, as the couple of kids I watch now are inconsistent in coming and having the ability to expand to more children may reduce the fluctuation of income), and am starting a Nursery School morning for toddlers next week,   my SO can take point if I find a job outside the home and have the daycare really be hers.  I am applying to a few laboratories in the area to return to my career in scientific research, though I have been out of the loop so long I am not sure how easy it will be to reenter the work force, but it can't hurt to try.  I have been hesitant to try as I went back when J was 2, but ended up quitting after 8 months because it just did not work.  However at that time, J still had a LOT of medical issues, and G was just starting regular school which was a bit of a nightmare.  Also my ex had relapsed into alcoholism and our family life and  my marriage were falling apart.  So there were a lot of heavy, life issues going on.  AND I was paying 3/4 of my income for childcare, as two kids with special needs needed special sitters who could handle their medical, physical, developmental, emotional, and behavioral issues.  Now the kids are 7 and 10, are in school programs that truly understand how to work with them (and do not call a million times a week).  My SO has gained enough understanding of the kids and they have a great relationship enough that I think she and they will be fine for the couple hours after school.  So, going back to work is finally a real, viable option.  To get back to a job that actually pays the bills, provides insurance and retirement, and lets me use my degree, my passion, my BRAIN as well as my heart...well that is a change in my life that will bring about a huge transformation for the whole family.

3) We are also revamping the house and some routine issues.  First the boys have been sleeping int he same room for the past year (after 3 months of trying to get Josiah to be comfortable in his own room), and when I tried to get him to move back into his bedroom, but both boys decided they want to share a room.  So we officially moved J into G's room and it has become the boys room.  J's room, instead of being a catch all for stuff I need to sort is becoming the spare room and MY office.  A space where I will be able to write and focus on my writing--be it blogging, the website, articles, or freelance assignments.  A sI have gotten otu of the habit of writing on a regular basis, not having a regular routine, we have decided that having an office will help me be more focused and able to have the space I need to work.  We also have moved dinner time earlier and are making sure that we are eating together as a family at the table most nights.  My SO and I have also instituted a date night.  As money is tight, what we do on date night is to feed the kids at the normal dinner time (but not eat ourselves), then after the kids are in bed, cook a special meal for the two of us, set a nice table, get a bottle a of wine, and usually pick a movie to watch after a great dinner conversation time.  We are doing it one evening a week, and so far (2 weeks in) has been really good.  Kids take a lot out of a relationship, as as she has 2 kids and I have 2 kids, and we each have our extended families and various issues we bring into the relationship, taking the time to just enjoy each others company over a nice dinner with real conversation, is really good for our connection to each other.

Tuesday, August 27, 2013

Wow time flies!

Wow, time flies!  I can not believe that is has been nearly a month since my last post...the one that said I was going to actually post 2-3 times a week...well, I did not fulfill my intention.

The last post was really about healing and how it can be uncomfortable, even if it is positive...
I continue down that path of healing for my life, my heart and my soul

Last weekend I had a couple of days that had me in the depths of despair, fighting a depression (or rather losing a fight with depression) and just giving up in so many way.  Life has been so busy, yet so much of that busy-ness has been unfulfilling and without a great deal of specific meaning.  Most of it is stuff that has to be done, and the overall necessity of it fulfills the needs in my life, but there is so much of my heart and soul that are stagnant.

There has been a recurring theme since I began this blog, my life is in need of transformation, and I have been steadily taking two steps forward one step back, a couple steps sideways, and a few back flips, a jog forward, raise your hands and clap clap clap...
Life is quite a dance, definitely not a linear journey in any way shape or form for me...and the dance is not a bad thing, gets a little frustrating sometimes when i want to move in a more linear fashion.  But the dance makes life more interesting....

I started this a few days ago and will get back to it in another post later....