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Summer - Challenge

Summer Challenge

Challenge Dates:  June 1, 2009  to  August 31, 2009

As we all know, the summer months can be full of activities that can make our lives more chaotic than usual.  While school is out, we are hard pressed to fit in the annual family vacation, family reunions, band camps, church camps, vacation bible schools, soccer camps and the like.  Then there are the occasional company picnics and company softball leagues that our boss will try to get us to signup for.

The moderating team of “I can do all things through Christ!” does not wish to contribute to the stress.  We would like to offer a Summer Challenge that will allow you to adjust to the summer activities.  We will be running this Challenge (as long as there is interest) from June 1, 2009 through August 31, 2009.

During this Summer Challenge, there will be three areas of interest: 

Study and Meditation = Challenge yourself to feed the spiritual man.  You can commit yourself to a Bible Study, reading “XX” amount of chapters in the Bible a day, or a devotional / inspirational book.  There is also an opportunity to participate in the Group’s Bible Study, “Celebrate Recovery - Freedom from life hurts, hang-ups, and habits”.

Nutrition = Challenge yourself to a well balanced diet.  Challenge yourself to not eating after a certain time.  Challenge yourself to limit the amount of colas.  Challenge yourself to limit your sodium intake.

Fitness = Challenge yourself to take 1 lap a day around your backyard.  Challenge yourself to walk for 30 minutes.  Challenge yourself to walk over a mile.  Challenge yourself to get mobile.

It will be your option to take an area per month or you can pick and choose something from each area.  You can create your own challenge.

Example A:

Study and Meditation = For June, you challenge yourself to participate in the Group’s Bible Study, “Celebrate Recovery - Freedom from life hurts, hang-ups, and habits”.

Nutrition = For July, you challenge yourself to limit yourself to no popsicles.

Fitness = For August, you challenge yourself to walk around the block.

Example B:

Study and Meditation = For all three months, you challenge yourself to reading 2 chapters a day in your Bible.

Nutrition = For all three months, you challenge yourself to increase your vegetable intake.

Fitness = For all three months, you challenge yourself to do a workout video 3 times a week.

This purpose of this challenge is to maintain healthy habits (physical and spiritual) that will improve our lives.  Let’s have fun with this.

06/06/09

Study and Meditation = I will actually start this part of the challenge next week.  This is Glynn's last week of school.  I am still gathering the Bible Studies and worksheets for Glynn and Breanna.

Nutrition =  I could not figure out what I wanted for dinner.  I really wasn't hungry.  So I just ate a Fiber One bar so that I could bring up the Fiber count.  That is the reason Sodium is so low.

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,782 
• Fat ....................... Target = between 20% and 35% ..... Actual = 18.1%
• Protein ................. Target = between 10% and 35% ..... Actual = 24.7%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 57.2%
• Sodium ................. Target = under 2,400 ....................... Actual = 2,158
• Sugar ................... Target = under 40 ............................ Actual = 71
• Cholesterol .......... Target = under 217 .......................... Actual = 193
• Saturated Fat ...... Target = under 20 ............................ Actual = 17
• Fiber .................... Target = over 25 .............................. Actual = 31

Fitness = 20 minute video.  I did the Kids Walk on the Exercise TV on the Time Warner Cable Demand TV.  Glynn and Breanna started it with me, but they lost interest.  They wanted to chase each other.

Starting right now - I plan to give up bread for the remainder of the month.  Taking it just one thing at a time.  April was chocolate, May was coffee, now bread.  Then maybe for July I can tackle the sugar.

I danced yesterday for my exercise.  Me and my daughter turned on the music and just kept dancing. Loooong ago I was on a clogging team, and she played some county type music and I was a little slow with it, but she challenged me to keep it up for a period of time -- and I made it.  It felt good to do something that I hadn't done in such a loonnnggg time!

6:25 PM  I had a light dinner - yogurt, small V-8 juice, laughing cow on some triscuit crackers - since my sodium was already past the 2400 mark and my sugar too.  I had fresh honeydew melon and pineapple.  Did not realize how loaded with sugar they are.  Hope this carries me through the night since my cutoff is 7:30 PM.

Sunday - June 7th

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 4
• Goal 2 fruits -3
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1958
• Fat Target (between 20% - 35%) - 23.4% 
• Protein Target (between 10% - 35%) - 19.1%
• Carbohydrates Target (between 45% - 65%) - 57.4% 
• Sodium Target (under 2400) - 3485
• Sugar Target (under 80) - 115 
• Cholesterol Target (under 300) - 145
• Saturated Fat Target (under 20) - 14
• Fiber Target (over 25) - 27

Study and meditation:  Yes, Worked on Lesson 2 - Powerless - Celebrate Recovery (see journal post)

Fitness:  Yes, my usual walk lap along with standing at the sink washing dishes.

06/07/09

Study and Meditation = Yes.  I would like to consider the messages and lessons in Sunday Service as the study and meditation time.  We have afternoon services starting at 2:00pm.

Nutrition= I really don't know how accurate my day was.  Breakfast and Lunch was easily countable.  After Sunday Service, the church had a surprise birthday cookout for one of the men at the church.  It was held at the local park.  I had grilled chicken breast, tomato slices and macaroni salad.  Then of course there was the small piece of chocolate cake.  Somehow, I am under in my calories.  My sodium and sugar is high of course.  Sugar is only over by 5.  When I counting the calories, I did take the high end of the guesstimation on the cake and macaroni salad.  I didn't get all of my water in.  I could only get 7 out of the 10 bottled waters that I have for a target.  I forgot my water at home for the trip to the park.  All that there was to drink was Diet Pepsi.  We shall see what the scales will say in the morning.

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,395 
• Fat ....................... Target = between 20% and 35% ..... Actual = 22.8%
• Protein ................. Target = between 10% and 35% ..... Actual = 20.8%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 56.4%
• Sodium ................. Target = under 2,400 ....................... Actual = 2,922
• Sugar ................... Target = under 40 ............................ Actual = 45
• Cholesterol .......... Target = under 217 .......................... Actual = 133
• Saturated Fat ...... Target = under 20 ............................ Actual = 10
• Fiber .................... Target = over 25 .............................. Actual = 35

Fitness = walking, walking and more walking.  (See Summer - Exercise Thread)

I've entered everything that I ate today and I'm stuffed!  It's 5:00 and I'm going home.  I may be done for the day! we'll see.

I planned on having a salad with ham, but may just have a yogurt and call it a night. (I drank lots of water - but I'm tired too, so may go to bed early)

Fat - 40.2% (63 grams)
Protein - 23.0% (81 grams)
Carbohydrates - 36.9% (130 grams)
Daily Sodium Intake - 319 mg
Daily Sugar Intake - 56 grams
Daily Cholesterol Intake - 139 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 21 grams
Nutrition Grade -  A
2009-06-08  

Note to self:  I have had no problem of saying NO to carbonated drinks - why can't I with other foods, like pizza?

Monday - June 8th

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 3
• Goal 2 fruits -2
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1959
• Fat Target (between 20% - 35%) - 35.1% 
• Protein Target (between 10% - 35%) - 17.1%
• Carbohydrates Target (between 45% - 65%) - 47.8% 
• Sodium Target (under 2400) - 4847
• Sugar Target (under 80) - 42 
• Cholesterol Target (under 300) - 153
• Saturated Fat Target (under 20) - 26
• Fiber Target (over 25) - 23

Study and meditation:  Yes, Continued working on Lesson 2 - Powerless - Celebrate Recovery and started Lesson 3 - Hope

Fitness:  Yes, my usual walk lap (did it twice at 8:00 am and 11:00 am today) along with standing at the sink washing dishes.

06/08/09 

Study and Meditation:  Yes.  Did a daily devotion on Prayer.

Nutrition:  Oh Boy, did I mess up.  I was doing fine until dinner.  I should have stayed with what I had planned for myself (Healthy Choice).  When I fixed dinner for Keith and the kids, I did something different to the mashed potatoes.  I added Mrs. Dash Garlic and Herb instead of the salt and pepper.  I did a finger dip sample to see if they were seasoned right.  That just set me off.  I ended up eating the mashed potatoes, salisbury steak, corn bread and mixed vegetables.  What sent me over on the sodium was the salisbury steak (700 mg per patty).  It wasn't enough that I ate one serving, I had to go back and have seconds.  BAD BAD BAD.  I am going to pay for it over the next few days. 

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 2,539 
• Fat ....................... Target = between 20% and 35% ..... Actual = 31.3%
• Protein ................. Target = between 10% and 35% ..... Actual = 12.5%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 51.8%
• Sodium ................. Target = under 2,400 ....................... Actual = 4,571
• Sugar ................... Target = under 40 ............................ Actual = 91
• Cholesterol .......... Target = under 217 .......................... Actual = 142
• Saturated Fat ...... Target = under 20 ............................ Actual = 32
• Fiber .................... Target = over 25 .............................. Actual = 39

Fitness:  20 minute Video = Kids Walk on Kids Fun Fitness.  (See Summer - Exercise Thread)

2009-06-09  I filled out ahead of time what I am going to eat for the rest of the day to see if I was on track.  (95 of these calories were from last night - the melon and eggplant)   so it comes to about 1700 calories without dinner.  So, my last snack will be right before I go home and I'm planning to go to the gym tonight - so will have a yogurt of cereal for dinner, which will still give me over 1,000 calorie deficit.  yahoo!

06/09/09

Study and Meditation:  The ACTS of Prayer - Adoration.

Nutrition:  Today was better than yesterday. 

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,770 
• Fat ....................... Target = between 20% and 35% ..... Actual = 22.7%
• Protein ................. Target = between 10% and 35% ..... Actual = 18.4%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 59.0%
• Sodium ................. Target = under 2,400 ....................... Actual = 2,793
• Sugar ................... Target = under 40 ............................ Actual = 88
• Cholesterol .......... Target = under 217 .......................... Actual = 164
• Saturated Fat ...... Target = under 20 ............................ Actual = 16
• Fiber .................... Target = over 25 .............................. Actual = 34

Fitness:  20 minute video.  (See Summer - Exercise Thread)

Tuesday - June 9th

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 8
• Goal 2 fruits -2
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1665
• Fat Target (between 20% - 35%) - 30.5% 
• Protein Target (between 10% - 35%) - 14.4%
• Carbohydrates Target (between 45% - 65%) - 55.1% 
• Sodium Target (under 2400) - 1492
• Sugar Target (under 80) - 58 
• Cholesterol Target (under 300) - 131
• Saturated Fat Target (under 20) - 19
• Fiber Target (over 25) - 43

Study and meditation:  Yes, Working on Lesson 3 - Hope - Celebrate Recovery and read several devotions this morning.

Fitness:  No

Believe it or not I still am short with my calories.  I am not too hungry right now.  Hope it doesn't hit me after 7:30 PM my cutoff time for eating. (I did not have breakfast because of my trip to the hospital for testing but had a snack as soon as I came home) edit: 7:05 PM - added apple and forgot to add mayonaise.

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 8
• Goal 2 fruits -2 3 
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1387   1567
• Fat Target (between 20% - 35%) - 32.7%  34.5%
• Protein Target (between 10% - 35%) - 23.7%   21%
• Carbohydrates Target (between 45% - 65%) - 43.6%   44.5% 
• Sodium Target (under 2400) - 2263   2353
• Sugar Target (under 80) - 65 
• Cholesterol Target (under 300) - 169   174
• Saturated Fat Target (under 20) - 12  13
• Fiber Target (over 25) - 34   37

Study and meditation:  Yes, Working on Friends and Foes in the first Place 4 Health Bible study and read several devotions this morning.

Fitness:  Yes, did my usually walk lap three times.  Washed dishes at sink and cleaned George Foreman Grill.  (to some who read this, may not understand what the "big deal is", but this is a great achievement for me to be able to stand long enough to do this) 

06/10/09

Study and Meditation:  The ACTS of Prayer - Confession.

Nutrition:  . 

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,668 
• Fat ....................... Target = between 20% and 35% ..... Actual = 16.4%
• Protein ................. Target = between 10% and 35% ..... Actual = 25.2%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 56.7%
• Sodium ................. Target = under 2,400 ....................... Actual = 3,150
• Sugar ................... Target = under 40 ............................ Actual = 65
• Cholesterol .......... Target = under 217 .......................... Actual = 133
• Saturated Fat ...... Target = under 20 ............................ Actual = 6
• Fiber .................... Target = over 25 .............................. Actual = 31

Fitness:  40 minutes in videos.  (See Summer - Exercise Thread)

Original Post by njakamarilyn:

Fitness:  Yes, did my usually walk lap three times.  Washed dishes at sink and cleaned George Foreman Grill.  (to some who read this, may not understand what the "big deal is", but this is a great achievement for me to be able to stand long enough to do this) 

I understand!!!  And this is a Big Deal!!!!   ^5   ^5   ^5

:: giving Norma Jean high fives  :: 

Edited 6/12/09:  stopped eating at 8:45 PM - corn chips, tuna and ice cream drumstick (I finished my salad at 6:45 PM but I guess it was not enough)

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 7
• Goal 2 fruits -2 
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  1972  3234
• Fat Target (between 20% - 35%) - 36.4% 42.7%
• Protein Target (between 10% - 35%) - 18.7% 18.2%
• Carbohydrates Target (between 45% - 65%) - 44.9%  39%
• Sodium Target (under 2400) - 4526 5930
• Sugar Target (under 80) - 66  96
• Cholesterol Target (under 300) - 423 529
• Saturated Fat Target (under 20) - 31  52
• Fiber Target (over 25) - 28 32

Study and meditation:  Yes, Worked on Hope Lesson from Celebrate Recovery and read several devotions.

Fitness:  Yes, I walked 4 laps inside of the house and once up and down the stairs outside.  It was really cold today.  I have bruising from when the wheelchair fell against my shin when I was in the transport, so I am in a little pain.  Once again, washed dishes at sink and cleaned George Foreman Grill.* 

*Note - thanks Denna for seeing my accomplishment regarding standing at the sink.  The high fives from Kentucky are a treasure!

06/11/09

Study and Meditation:  The ACTS of Prayer - Thanksgiving.

Nutrition:  I could have made some better choices.  My sodium is under target [yay]  But the other numbers are out of whack. 

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,864 
• Fat ....................... Target = between 20% and 35% ..... Actual = 30.8%
• Protein ................. Target = between 10% and 35% ..... Actual = 27.0%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 42.1%
• Sodium ................. Target = under 2,400 ....................... Actual = 2,316
• Sugar ................... Target = under 40 ............................ Actual = 59
• Cholesterol .......... Target = under 217 .......................... Actual = 273
• Saturated Fat ...... Target = under 20 ............................ Actual = 27
• Fiber .................... Target = over 25 .............................. Actual = 27

Fitness:  20 minute video.  (See Summer - Exercise Thread)

Great news form the scales this week, weighed in this am at 221 lbs., a couple of lbs. less than expected. I guess the scales are treating me good today. One more lb to go and I will have my June goal of 220. Have a great week verybody.  Roger from Western NY.

Friday - June 12th

I had Mexican food for lunch which as we know is high in fat with the chips, guacamole, cheese and re-fried beans.  I am at the high of my caloric intake allotment.  I also "broke down" and had carbonation.  I have allowed myself in the past to have one 8 oz. regular Coca Cola a day and 10 oz. of carbonated water.  I really was trying this month not to have any.  I ended up drinking 2 - 8 oz. cans of Coca Cola Zero.  I have already included my salad and apple for dinner but right now I am so stuffed and it is almost 5 PM.  EDIT: Now 8:55 PM, never had my salad or apple.

Nutrition:

• Goal 48 oz. Water -  96 oz.
• Goal 3 vegetables  - 3
• Goal 2 fruits -1 
• Yes carbonated beverage - 2 - 8 oz cans of Coca Cola Zero (no cal but 25 gr of sodium per can - had to have it with the Mexican food)
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  2004
• Fat Target (between 20% - 35%) - 54.8%
• Protein Target (between 10% - 35%) - 17.1%
• Carbohydrates Target (between 45% - 65%) - 28.1% 
• Sodium Target (under 2400) - 3748
• Sugar Target (under 80) - 10 
• Cholesterol Target (under 300) - 455
• Saturated Fat Target (under 20) - 43
• Fiber Target (over 25) - 27

Study and meditation:  Yes, Finished my Hope Lesson from Celebrate Recovery and read several devotions.

Fitness:  Yes, I walked 4 laps inside of the house and washed dishes at the sink.  It is too cold for me to go outside.  They say rain is this weekend.  I need to check Time Warner "On Demand" Exercise and see if I can do something like Denna is doing.  (Thanks again Denna for your encouragement, every step does count!) 

06/12/09

Study and Meditation:  The ACTS of Prayer - Supplication.

Fitness:  I am taking a break today.  I think that I may have over done it.  Or maybe it is all the moisture in the air.  But my knees are cracking and popping with each step. 

Nutrition:  I really don't want to talk about it.   

• Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,906 
• Fat ....................... Target = between 20% and 35% ..... Actual = 32.1%
• Protein ................. Target = between 10% and 35% ..... Actual = 23.9%
• Carbohydrates ..... Target = between 45% and 65% ..... Actual = 44.0%
• Sodium ................. Target = under 2,400 ....................... Actual = 3,977
• Sugar ................... Target = under 40 ............................ Actual = 64
• Cholesterol .......... Target = under 217 .......................... Actual = 231
• Saturated Fat ...... Target = under 20 ............................ Actual = 23
• Fiber .................... Target = over 25 .............................. Actual = 32

Saturday - I am embarrassed to say I did not give this day to the Lord at all.  I was distracted with personal issues and did not deal with them in an appropriate manner.  It shows with the food shows I made and the high fat content.  Through all of this, I should have said Stop it! Stop it! but I did not.  Chalk this day up for another learning experience.

Nutrition:

• Goal 48 oz. Water -  96 oz.
• Goal 3 vegetables  - 1
• Goal 2 fruits -0 
• No carbonated beverage
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  3336
• Fat Target (between 20% - 35%) - 46.7%
• Protein Target (between 10% - 35%) - 15.8%
• Carbohydrates Target (between 45% - 65%) - 37.5% 
• Sodium Target (under 2400) - 6742
• Sugar Target (under 80) - 42 
• Cholesterol Target (under 300) - 375
• Saturated Fat Target (under 20) - 50
• Fiber Target (over 25) - 20

Study and meditation:  Did nothing

Fitness:  Yes, I walked 1 lap inside, outside did steps once and carport and washed dishes.

06/13/09

Study and Meditation:  No Devotion today.

Fitness:  Nothing really organized.  I ended up doing a cross-training workout that involved kicking, walking, sorting, lifting, bending, cross arm movements, and reaching.  I did this off and on for about 4-5 hours.  OK.  I did about 5 loads of laundry.  That ought to count for a workout.  The kicking comes into play when I had to go into my son's and daughter’s rooms and kicked their toys around to gather up the dirty clothes.  Kicking was also involved when I had to resort some of the clothes that were lying in the floor waiting to be put into the washer.  Glynn thought that it was cute to run through my already sorted clothes. 

Nutrition:  I was on target for breakfast and lunch.  BUT – The kids wanted pizza for dinner.  So I gave in.  I ended up eating Little Caesar’s Pizza.  Sodium wasn’t really that bad for the day.  But my calories were over. 

Nutrition Report for 06/13/09