Wednesday, December 22, 2010

feeling better... THANK GOD !!!

i haven't been here for some time now.  i wonder what i did all these months.

anyway, i just noticed that my *profile* says that i'm on the road to losing 65 kilos of fat.  well, it's now about 45 kilos of fat that need to go away.  i've managed to knock about 20 kilos off my weight since i first started this blog, way back when.  that's a good thing :-)

i've been thinking of starting a Fiber Arts blog.  who knows?  do i have the time and or patience for it?  i think so.  

but for the time being, i'm going to continue with what i started here.  i'm getting back into good nutrition and working out.  i love that lifestyle and it's been a few months since i've lived it properly.

with that said... it's time for me to take my night meds, along with an anti-cold cocktail and get some good sleep.  i have SO freaking much to do in the coming days.   i don't have time to be sick anymore.  Racheli needs the new menu for the restaurant done and i need to get all the marketing material ready for the big marketing push.

tomorrow is a new day and i'll be writing here, once again having fun following my own progress in weight loss and getting stronger. 


peace out!!

Wednesday, June 2, 2010

week 1, day 4 -- wednesday, june 2, 2010

food:

meal #1: 2 sandwiches with whole grain bread and lots of humus spread, large green tea.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs in a sandwich and some fresh veggies.

meal #4: large fruit and protein powder smoothie


fitness:

** 15-minute power walk
** stretches
** lower body weights
** 15-minute power walk

activities:

** finish the Secret Pal scarf.
** work on one of the other projects that are just sitting on the coffee table, staring at me.
** research on new business.

upward and onward !!! :-)

week 1, day 3 -- tuesday, june 1, 2010

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** knitting the Secret Pal gift.
** researching new business stuff.

upward and onward !!! :-)

Monday, May 31, 2010

week 1, day 2 -- monday, october 31, 2010

food:

meal #1: 2 sandwiches with whole grain bread and lots of humus spread, large green tea.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs in a sandwich and some fresh veggies.

meal #4: large fruit and protein powder smoothie


fitness:

** 15-minute power walk
** stretches
** lower body weights
** 15-minute power walk

activities:

** start the new scarf for my Secret Pal (from SparkPeople).
** work on one of the other projects that are just sitting on the coffee table, staring at me.


upward and onward !!! :-)

Sunday, May 30, 2010

week 1, day 1 --- sunday, may 30, 2010

YAY !!! i weighed-in this morning at the clinic and i'm already down 2 kilos !!! :-))) HAPPY DANCE for me :-)))

TODAY'S WEIGHT: 122 kilos
GOAL FOR JUNE 28: 120 kilos

anyways, here's the program for today:

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** today, nothing much. just getting stuff done. organizing the medicine boxes, organizing the yarn boxes, etc.

upward and onward !!! :-)

Friday, May 21, 2010

the other stuff

the other stuff that i will be doing is as follows:

* Tai Chi, working along with the two videos i have been using for a couple of months now. i want to work on the basic moves again, then build on them. i have no idea how long it'll take me to learn all 18 moves. i'm thinking it'll be a six-month gig, at least six months.

* work on new website. it's a secret to the entire world, except for Rico and Mari. it'll be a scandal when it's revealed :-)))

* work on my yarn crafts. i have to finish so many projects and hopefully, by the time my 51st birthday rolls around in July, the kids will have bought me all the stuff that i want. they know what i want and they have it budgeted in their July finances :-)))

* get the other business going... the crafts end of my life. i have the order for the store in Tel Aviv to complete. i hope i can get together with Coby to see what i can get in their store for the fall/winter season. this is going to be lots of fun !!!

* get the goodies done for the girls. which girls? i'm not telling.

* and just take good care of myself because i sure do deserve it.

peace out !!


lower body strength training starting program

Wall Squats

Starting Position

Stand facing away from a wall, with your back against the wall. Plant your feet 12" in front of your body with a shoulder width stance, toes pointing forward. This exercise can be used with or without dumbbells.

Action

Leaning against the wall, lower your body until your knees are flexed at a 90 degree angle. Hold this position for two seconds. Your weight should be on your heels, not your toes, and your knees should not cross the plane of your toes. Except to check your knee position, keep your head in a neutral position, looking straight ahead. Extend your legs to elevate your body back to the starting position.

Special Instructions

Don't lock your knees when you extend your legs back to the starting position.



Skater Squats

Starting Position

Stand with feet shoulder-width apart, hands on hips or behind back.

Action

Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions

Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.


Lateral Lunges

Starting Position

Begin by standing with your feet shoulder width apart, hands on hips.

Action

INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.

Special Instructions

Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance.


Single Leg Squats With Chair

Starting Position

Stand behind chair; hold back of chair for balance. Lift right leg off ground, keeping left leg slighly bent.

Action

INHALE: Bend left leg to squat. Hold for 1-3 counts.

EXHALE: Straighten leg and return to start.

Complete all reps and switch legs.

Special Instructions

Don't let knee of squatting leg go past toes. Keep upper body straight and avoid leaning forward as you squat down.


Calf Rocking With Chair

Starting Position

Stand with knees slightly bent, feet hip-width apart.

Action

Slowly lift heels, rolling onto toes (but not tiptoes). Lower. Shift weight into heels and lift toes off floor to complete one rep.

Special Instructions

Hold onto a chair or wall if you need help balancing. Keep breathing steady.










Lying Single-Leg Raises

Starting Position

Lie on back with right leg straight and left leg bent so foot is flat on the ground. Relax head and neck on mat or ground. Arms should be placed to your side.

Action

Lift right leg to the top of the left knee, keeping the right leg straight. Hold for 2 seconds and return to starting position. Complete number of repetitions and alternate.

Special Instructions

Perform in a slow and smooth motion.



each exercise is done in 2 sets with 12-15 reps each time.

stretching after all the sets are done.

YAY !!! onward and upward !!! :-))


basic upper body weight training program

Dumbbell Shrugs

1 x 12

2 x 10

3 x 8

4 x 6

1 x 12

1 x 12



















Dumbbell Lateral Raises

1 x 12

2 x 10

3 x 8

4 x 6

1 x 12

1 x 12












Seated Dumbbell Shoulder Press

1 x 12

2 x 10

3 x 8

4 x 6

1 x 12

1 x 12
























Seated Dumbbell Concentration Curls

1 x 12

2 x 10

3 x 8

4 x 6

1 x 12

1 x 12























Seated Dumbbell Triceps Extensions

1 x 12

2 x 10

3 x 8

4 x 6

1 x 12


1 x 12




















All of the exercises will be done according to the Body for Life program. the sets are done with a one minute break between each set. then there is a two minute break between exercises. stretching is done at the end of the whole workout.


YAY !!! onward and upward :-)


Thursday, May 20, 2010

very good article from SparkPeople. just in time for my new program.

10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy

-- By Carrie Myers Smith, Health & Fitness Writer

It’s never too late to begin your journey in wellness! Here are 10 steps you can take today to get started.

1. Write out your goals and desires. What’s your wellness vision? Where do you envision yourself three to five years from now? Set three-month and weekly goals based on your wellness vision. Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to. And the excuses – ‘nuf said!

3. Have a plan. Rarely, if ever, is any major task or project accomplished without a plan in place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. This is your game plan – it should be flexible, but have fortitude, fun, but not “fluff.” And make it active. Include specific steps you will take to reach your goals.

4. Start a journal. Your goals, desires, barriers, obstacles, excuses, solutions and plan should all be a part of your journal. Make your journal yours. Set it up so it’s easy to use so that you will use it. Include space to just let your thoughts flow. Use it to let out your feelings, vent, rejoice, or celebrate. You’ll be amazed at how freeing it is!

5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward.

6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of wellbeing—and make it fit your lifestyle.

7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!

8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. “De-fluff” that schedule and concentrate on those activities that bring meaning to your life, and ultimately to others!

9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up – and chances are, we won’t. Let’s get real! These images are results of computer imagery, great lighting, professional make-up artists, self-starvation, plastic surgery and really good genes. Stop comparing yourself to a fantasy and just be the best you that you can be.

10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A meal at your favorite restaurant, a date at the movies, a new outfit, a bubble bath… whatever you wouldn’t normally take the time to do, as long as it contributes to your wellbeing, is a great reward!


with that all read and said, i'll be taking all the steps necessary in the coming days to be as ready as i can possibly be to start MY NEW JOURNEY on Sunday, May 23, 2010.

onward and upward !! :-)



Tuesday, May 18, 2010

gonna start Body for Life over again :-)

i've decided to take things up to another level starting Sunday, May 30, 2010.

i'm going back to as near as possible Body for Life strength training as i can do, keeping in mind that i work out at home.

so, with that in mind, i'm going to create a new work-out regime for myself in the next couple of days. it will include the following:

** 2 15-minute "power" walks 5 days a week
** 3 upper body strength work-outs per week
** 3 lower body strength work-outs per week
** 5 Tai Chi sessions per week
** stretches

that'll be the beginning of my core fitness program. i'm going to make getting into shape and losing lots of kilos my *job*, my *work*, my life... i LOVE this !!!

along with the fitness program i'm going to hit the nutritional program really hard and get back into good BfL eating. that means the 40/40/20 mini-meals that work so well for me. i'll be working on my daily menus in the coming days too.

YEA !! I'M READY !!! time to get my game and do this with all the gumption that i have.

i'll also be doing my crafts during the day, which will keep me busy and inside the apartment during the super hot months to come.

i'm one happy camper here :-)))


onward and upward !!!




Monday, May 10, 2010

the pain is just too much...

i never could even imagine, in my wildest dreams or nightmares, how much a loss like this would hurt. it hurts us all to the core.

it's difficult to even breathe, let alone think and work.

i wish i could take the pain and agony away from the people i love the most in this world, in my life. but i can't.

i have to leave it to God to take care of us all during this tragic time.

my Beloved Lara, an angel, a mother, now in deep sorrow and mourning. her husband, Don, a father and husband beyond words, also in mourning. and my incredible nieces, all six of them, not really understanding what has happened, why it's happened.

my big brother, Alberto, and his exceptional wife, Sandy. now they mourn Maria Dominica. amazing grandparents who should never have to bury a grandchild.

my The Lord Almighty give us the strength to just keep moving in the right direction.


Sunday, April 11, 2010

another day, another Holocaust Memorial

this is a tough day for us.

it's the day that we *remember* the murdered during the Holocaust.

this is a huge problem for me.

#1... not only were 6 million Jews murdered during that horrific time in our very recent past, but about another 25 million other innocent people were killed in the combined fronts of WW2. just mind-boggling !!

#2... with no Jewish *past* of my own, it's a bit difficult for me to feel the direct connection with what Israeli's hold to be their own Jewish past and how they relate, in one way or another, to the Holocaust.

#3... the Holocaust is something that we need to *remember*. Jews drill this sentiment into other Jews. Jews drill it into the world. HOWEVER, where do the atrocities of Serbia, Croatia, Rwanda and other genocides fit in? we haven't learned one damn thing after WW2 !! humans are humans are humans.

so there. this is Yom HaShoa here in Israel. i remember all of the fallen, in all of the wars, in all of world.


Tuesday, February 9, 2010

week 2, day 2 -- tues. feb 9th

food for the day:

meal #1
--
smoothie

meal #2 -- some kind of sandwich and green tea.

meal #3 -- whole wheat pasta with homemade sauce

meal #4 -- 1/2 smoothie.


exercise for the day:

** 30 minutes of yoga.
** 30 minutes of physical therapy.
** extra stretches during the day.


activites for the day:

** work only on Racheli's birthday scarf.



onward and upward !! :-)


Monday, February 8, 2010

week 2, day 1 -- mon, feb 8th

food for the day:

meal #1
-- 2 fried eggs, 1 humus sandwich, large green tea.


meal #2 -- smoothie

meal #3 -- whole wheat pasta with homemade sauce

meal #4 -- 1/2 smoothie.


exercise for the day:

** 30 minutes of yoga. -- done.
** 30 minutes of physical therapy.
-- done.
** extra stretches during the day. -- done.


activites for the day:

** work only on Racheli's birthday scarf.
-- ha! got tired of only knitting so i started another crocheted scarf. i'm super pathetic.


onward and upward !! :-)


Saturday, February 6, 2010

week 1, day 7 -- sun, feb 7th

food for the day:

meal #1
-- 1 humus sandwiches, using lite 100% whole grain bread. large green tea.


meal #2 -- smoothie

meal #3 -- chicken with lots of onions and garlic. brown rice. very small garden salad.

meal #4 -- 1/2 smoothie.


exercise for the day:

** lots of walking while doing errands in the morning. -- done.



activites for the day:

** work on hat
-- done.
** work on cable scarf -- done.
** work on popcorn scarf -- done.
** work on new spiral scarf. nope. started Racheli's b-day scarf.


onward and upward !! :-)


week 1, day 6 -- Sat. feb 6th

food for the day:

meal #1
-- 1 humus sandwiches, using lite 100% whole grain bread. large green tea.


meal #2 -- smoothie

meal #3 -- chicken with lots of onions and garlic. brown rice. very small garden salad.

meal #4 -- 1/2 smoothie.


exercise for the day:

** rest day.



activites for the day:

** knit and crochet as much as my heart wants!! -- done.



onward and upward !! :-)


Friday, February 5, 2010

week 1, day 5 -- fri. feb 5th

a completely off day. not feeling too great. trying to just get better.... again.

eating is all goofy and sleeping alot.

will get back on track tomorrow.

:-)

Thursday, February 4, 2010

week 1, day 4 -- thurs, feb 4th

food for the day:

meal #1
-- 2 humus sandwiches, using lite 100% whole grain bread. large green tea. 15 almonds.


meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls. (again)

meal #4 -- smoothie. this is becoming more difficult for me to have. i'm just not that hungry at the end of the day. maybe i'll do a 1/2 smoothie.


exercise for the day:

** 30 minutes of yoga -- nope. didn't feel well.

** various PT exercises to release the knitting-related muscles.
-- nope. didn't feel well.


activites for the day:

** work on 2 new scarves. -- done.

** work on new hat
-- done.


onward and upward !! :-)

Wednesday, February 3, 2010

week 1, day 3 -- wed, feb. 3

food for the day:

meal #1
-- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates
, large green tea

meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls.

meal #4 -- smoothie -- it's getting difficult to eat this later in the day. will now try for 1/2 serving.


exercise for the day:

** 30 minute walk outside. -- done.

** stretches for release of shoulder-area muscles
-- done.


activites for the day:

** work on 2 new scarves.
-- done.
** work on baby blanket. -- nope. started a hat instead.


onward and upward !! :-)

Tuesday, February 2, 2010

week 1, day 2 -- tues. feb 2

food for the day:

meal #1
-- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates
, large green tea

meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls.. yummie

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done.

** 20 minutes of weights
-- done.
** added some extra upper body stretches to help with the pain from all the knitting.


activites for the day:

** work on new scarf
-- done.
** work on baby blanket -- started another scarf instead.
** start afghan... maybe -- nope. didn't get to this today.

onward and upward !!

Monday, February 1, 2010

week 1, day 1 -- monday feb 1

food for the day:

meal #1
-- branflakes with 1/2 cup skim milk, 6 oz cottage cheese, large green tea

meal #2 -- smoothie

meal #3 -- whole wheat pasta, 2 meat balls with homemade sauce, very small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. - done
** 20 minutes of weights -- done

activites for the day:

** knitting, knitting and maybe some crochet -- only knitting. boy was it difficult today.
** going out with Rico for a very important errand -- nope. he came here after his exam and we had a great time.

onward and upward !! :-)

Friday, January 1, 2010

2010 is here !!!

a new year, and decade, just started.... 30 minutes ago.

2009 was a very good year for me. and i feel that 2010 will be even better. God is with me all the way, every step, every breath.

when i called Oren to tell him Happy New Year, he said that he hoped the new decade will be better for me than the last one. i honestly couldn't figure out what he meant. then i suddenly remembered that it was in May of 2003 that i was diagnosed with Multiple Sclerosis AND Bi-Polar Affective Disorder. in December of 2003 i was hospitalized in the psych ward, because of my horrible sucicidal tendicies / thoughts / whatever. i wanted to be dead. then, a couple of years later, i lost all sight in my left eye. i've been wanting a black eye-patch, so i can look like a Pirate ;-)

yes, the first decade of the new millenium was a bit tough for me. but i had forgotten all about it. the decade treated me really, really, REALLY good in so many different ways.

i learned what it's like to REALLY be in bad health. my new chronic illnesses were nothing as compared to what i saw at the hospital on the many times that i spent there. my illnesses had a name, a treatment, a light at the end of the tunnel. so many people around me were in real pain and with almost no hope.

also, the decade saw the death of some of our oldest friends. Danny Syroia died of an ear infection that caused a septic ulcer on his brain. go figure. Yoav Attias died of a rare blood disease. Guy, Nili's son was killed in a motorcycle accident. her only child.

who am i to say that my life is difficult? that God has forsaken me? that it's just not fair?

i don't say anything but THANK YOU GOD, for ALL YOUR BLESSINGS !!

i have 5 healthy, happy, wonderful children. i have an incredible family who loves me and prays for me at all times. i have great friends who really care about me and the kids.

life is great. life is grand. life is precious.

i want to thank Dr. Michael Kaufman (my general practitioner) and Dr. Yuvgeni Kalman (my incredibly handsome shrink) for saving my life. thank you to Dr. Dimiti Carossis (my MS neurologist) and Prof. Avrahami (my God-send neurologist and head of staff) for saving my right eye. Karen, my pharmacist, for always understanding what i say to her. these are all people who have been given a mission by God, to take care of people like me and make our lives so much better.

i want to thank my family for their love, prayers, comfort and support. i miss you all and you'll never really understand how much i love you. i've been gone for such a long time, to such a far place, but you are in my heart and soul 24/7.

i want to thank my kids for EVERYTHING !! in spite of me, and your father, you have all turned out to be the most incredible people on the face of this earth !!! what a blessing each and every single one of you are.

i want to thank Oren... he just keeps surprising me.

i want to thank my real life friends, many of whom i've gotten in touch with again this past year, after so many years. it's so wonderful having you in my life again :-) i'm talking about friends in the US and also here in Israel (Modiin included).

i want to thank my DietWatch friends. through good and bad, they are always there for me. they are all so special and true inspirations. the best bunch of people i know !!

and, i want to thank Mari, my best friend, who knows exactly what to do and say, to keep me grounded :-)

i love you all !!

Happy New Year, 2010 :-))))