
I used to be afraid! My biggest fear ***Regain*** I've giving-in to mindless/emotional eating. Not as much as I use too but still have uncomfortable self-sabotaging feelings to overeat unplanned food. Frustrating to re-gain.
Remember why I started Sparks and team support. Linda's book "Friends with the Scale" encouraged me to..."Focus on my actions and not my scale. Plan, record and learn effective ways to live healthy. 5 Reasons I want to reach and maintain a healthy goal weight:
1. Optimal Health & Disease Prevention
2. Independence to care for myself
3. Energy to exercise and keep active
4. Strong muscles to maintain balance and flexibility
5. Feel good in my clothes and comfortable in any situation
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Day2

Commit to healthy habits that Work in the long run

~Driver's license/birthday goal below 155 speed limit. So many healthy behaviors will go into reaching this goal. Husband's holiday trip home to India helped open his eyes to a healthier way of eating - South India Cuisine, mostly Vegan expect fatty fish for Omega3. Studies recommend: “naturally derived sources of omega-3 such as oily fish to support a balanced EPA and DHA intake.”
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Day 3 - Choice, Awareness & Responsibility. I don't want to study...Doing it anyways! Learning nutrition & healthy habits is Ongoing: Autoimmune Protocol, Plant Paradox,Sparks & YouTube. Eliminate sugary/starchy carbs. Taste buds chang - prefer non-starchy vegs. DH can eat more - my responsibility to develop a habit of not eating his food
bit.ly/2y8rzSd bit.ly/2zE52Zo Sarah Ballantyne
bit.ly/2LL3C5e One step--one healthy choice at a time. I eat mindlessly when I am tired and have no strength to resist. Better to nap then eat. Practice napping like learning a new exercise.
Here is one routine that may need adaptations.
Usually after workouts or relaxation shower, drink hot water
1. Lay down in guestroom with fan/humidifier on for white noise
2. Set a timer for 20-30 minutes
3. Focus on breathing or meditation routine
4. Alarm goes off ***rise and seize the rest of my day
WW weekly- Let go! Cloud technique - steps. 1) sit comfortably close eyes 2) focus on breathing 3) imagine fluffy clouds drifting in blue skies 4) Label clouds - "food cravings" or describe negative feelings when tired/upset. Let-go of cravings & feelings as the clouds pass by. 5) Continue for two minutes, then gently bring your attention back to breathing
bit.ly/2y9t3M2 more online
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Day 4 Boundaries - Narrow road ~ cooking at home, daily tracking, walking cardio and ST 2-3x/week, water, relax & no eating 2- 3 hours before bedtime to improve digestion & sleep.
~Widen road ~ Leeway ~ plan ahead for meals outside home. Find non-food celebrations hiking, power-walk, window shopping, gym, movies & relaxing conversation. Eating-out is difficult to follow plan - too many choices (Wed. June 28th, 2017) lunch buffet at Coyote Moon - meatloaf, pepper steak, chicken parmesan, breaded pork chops & salad bar.
4.20.18 Two BoGo Nelson Bros
bit.ly/2M1tKc3 La Casita
bit.ly/2JJKojL Tracked my temporary gain increased sodium and animal fats. Took one week to go back to starting weight by eating lots of veggies and avoiding animal products.
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Day 5 (Aug.2014) Magic Notebook 18 month calendar. *Thinking about food, but not eating every thought* I watch cooking shows and enjoy food without giving-in by imagining how food tastes, smells and feels.

Chefs and mothers think about food all day, if they can do it ... I can too! It's my job to control cravings and reach goal weight. I think of food as norishment when I am truly hungry. My poor eating habits lasted for 10 years (ages 44-54). I have been studying nutrition for 3 years to finalize a diet that works for my body type, LCHF eliminates foods that caused my weight gain. Planning, shopping & cooking are important routines. Visual motivation is a great tool! dot calendar. This week I collected data from the past 18 months to better understand my strengths and weaknesses.
1) Dots for 542 days: Red25%; Yellow25%; Green50% I am motivated to get more than ½ green days the rest of 2018!
2) Day with most Green-M; Yellows-F; Reds- Sat. Mondays are green “stick to plan” days, then relaxing healthy behaviors by Friday and watch-out Saturday.
Here is the site with a clever dot calendar. I also like to see the bar graphs & averaging daily weights.
www.startyourdiet.com/ ~~~~~~~
Day 6 Protecting nutrition & fitness program is getting easier. After big-40-re-gain Winter 2015, I came back 2016 stronger with a better plan reduced 80+. Creating my own version of Autoimmune Protocol & eliminating foods causing inflammation, cravings and digestion problems. Protecting heart, burning fat and strengthening muscles. Cardio daily & ST 2-3x /week*** be flexible but don't skip

Avoid Temptation with water in wine glass. It's fun to have two - cold & hot cups Protect myself from negative thoughts and naysayers. Smile & appreciate compliments but don't share details... simply say, "I watch what I eat & exercise!"
xl4wellness.com/why-supplement/ It's amazing friends and family adjusted to me saying "no thanks' and they don't offer food anymore. Feeling stronger now that I am protecting my nutrition and fitness program to reach health goals. I buy healthy food at the markets (high nutrition). Protect heart, burn fat and strengthening muscles.
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Day 7 - I can do this because...I have goals I want to achieve*** Reached 1st goal range June, 2017 *** Gaining cooking, nutrition, fitness skills & knowledge. Plus, supportive

s and family
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Day 8 - Help me, please...

Inspiring posts everyone!

Finding most reliable health coach is ME! Then surround myself with support. DH for exercise and he grew up vegan. Spark friends to problem solve especially eating behaviors. We are all learning together! Along the way enjoying improvements... more energy, healthy glow, and dare I say... better digestion.
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Day 9, Here's what I want, I have been sticking to saying --- "Activity instead of food!!! I'd rather go for a walk then out to lunch. Minnesota winters are brutal... during 2015, I gained weight. This winter I planned ahead and reduced pounds!. **New Family Y (May 2017)

pool/hot tub/sauna that is a healthy alternative to comfort food.
I don't want... people to keep offering food, after I say, “No thanks, I’m not hungry or I already ate.” I can smile, and change the subject. The plus side of living in Minnesota... we can always talk about the weather.
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Day 10 Appreciate Good Support

Sparkpeople's weight loss tools, health information and supportive community. Nutrition, fitness, emotional and spiritual support can be found here as needed. Giving support to other SP is very rewarding. Healthy choices that get me one step closer to my goal
Recap setting up for success. It has been rewarding doing the 100 days repeatedly. I have been able to correct slips before they snowball. I can gain new skills rather quickly. Biggest challenge moving forward --- nearly vegan food plan. Animal products on special occasions outside the home.
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Day 11 Two purposes of food --- My taste-buds have changed... fuel is flavorful with spices

Plan change June, 2017 avoiding animal products except special occasions. Still working out the details may have egg with 2 egg whites on intense workout days.
Eating window 9-6 (varies). Thyroid pill 2 cups glacier water (not tap water) wait 30 minutes.
~ Morning 1st hot lemon then decaf coffee black with cinnamon bark..
~ Mid morning 1/2 Vegan All in One Nutritional Shake, mixed with hemp protein, cilantro, parsley, chia seeds and a few frozen berries for flavor
~ Noon Large variety of non-starchy vegetables 1/2 raw & 1/2 cooked
~ Mid day 1/2 of vegan shake (1-2 tbsp of oat bran)
~ Evening same as noon meal + multi-vitamin, Omega 3, calcium, and extra vit. C.& D
Fasting 6p-9a then morning exercise before breakfast. Vegan Protein provides essential amino acids. Freggies vitamins & minerals. One Brazil nut every week for selenium to improve thyroid function. Daily may have 1 oz. or 23 raw almonds (160 calories) Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin.ys of Weight Loss by Linda Spangle
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~Day 11 Two purposes of food - My taste-buds have changedemoticon fuel is flavorful with spices. Focus on fuel with small frequent pit stops Eating window 9-5 (varies). Take thyroid pill with 2c. glacier water (not tap water) wait 30 minutes.
~ Morning 1st hot lemon then coffee black with cinnamon bark..
~ Mid morning 1/2 Vegan All in One Nutritional Shake, mixed with hemp protein, cilantro, parsley, chia seeds and a few frozen berries for flavor
~ Noon Large variety of non-starchy vegetables and lean protein (omega 3 fish 3x/week) ~ Mid day 1/2 of vegan shake (1-2 tbsp of oat bran)
~ Evening same as noon meal + multi-vitamin, Omega 3, calcium, and extra vit. C.& D After 5pm sleeping and morning exercise before breakfast... emoticon Fasting fuel comes from stored body fat. Protein provides essential amino acids. Freggies vitamins & minerals. Fish, nuts & seeds- healthy fats. One Brazil nut every week for selenium to improve thyroid function. Daily may have 1 oz. or 23 raw almonds (160 calories) Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin.
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~Day 12 Fuel or filler? To control carb cravings I have substituted filler for fuel. Replaced sugar, bread, pasta, sugary fruit and starchy vegetables with nutrient dense food--- leafy veggies, low sugar berries, lean protein, healthy fats (olive and coconut oil nuts & seeds), oat bran (fiber). Weighing daily, I saw gains from high carbs then switched them out - nut milk for cow's milk; Only left are cottage cheese & plain greek yogurt - small potions 1-2x /week.Switched to decaf coffee & plain tea at home & Mondays Kwik Trip chai lattes or espressos for $1.
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~Day 13, Oops, I forgot to eat! [June 2016] I eat when hungry, keeping active and distracted from food, it's okay to forget! First drink a glass of water to be sure it's hunger and not thirst. Readily available when hungry---water, veggies, protein, healthy fats (olive/coconut oil) ~~~~~~~
~Day 14 Morning affects Evening - Exercise then Break-Fast. Set food plan removes tension - mealtime is relaxing. Start with hot lemon water - eggs, veg & avocado or protein shake with metabolism enhancers - cilantro, parsley & chia seeds. Good am routine = less pm hunger. Stop 2-3 hours before bedtime, if hungry satisfy with water or herbal tea first. Wait 20 minuites - still hungry?- Mini-meal - protein/fat/leafy veg. {prefer omega 3 fatty fish}. Note - "splitting breakfast into two mini-meals." 1st protein- wait 15min. - 2nd starchy veg: "Eat protein before carbohydrates to lower post-meal glucose" "Blood sugar spikes make it easier for your body to pack on the pounds, so prioritizing protein could be a smart."
bit.ly/2MzJpzM bit.ly/2KuW3ml ~~~~~~~
Day 15 First two bites: taste the best so Enjoy - Chew slowly noticing flavor and texture. After reducing weight and eating less fuel tastes better than fillers. Reduced cravings for sweets by switching to one square of 100% cacoa with crunchy coconut flakes (replaced nuts). If my mind plays tricks and I want more...drink ice water, s-l-o-w-l-y or "Brain Freeze."

Sweets

still look good but it's easier to say "No" once in the grocery store than to say 'no' multiple times at home.
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Day 16 Nurturing Power of Food (swaps)... nutritious food is comforting
Winter of 2015, I was stressed and re-gained 40#. Using empty calories as comfort food. Initially, feeling better but soon my body was chemically imbalanced and I could not make better choices. High carb /low nutrient foods are unhealthy mentally, as well as physically.
During a nutrition course, I learned about essential vitamins, minerals, amino and fatty acids. Then I changed the way I think about food... Nutrients are Fuel for a Healthy Body... Food is not entertainment, love, hugs, sympathy and does NOT reduce stress.
July-Sept. 2017, re-gained 10# - too much summer fun & fruit

Started reducing again, 2018 with better skills & strategies for every season/holiday -

winter, spring, summer, or fall, Food is super-abundant

for making healthy choices! Where There's A Will, There's Weight Loss
bit.ly/2tSio2L draxe.com/hub/keto-diet/
Edited by: AURA18 at: 7/1/2018 (12:44)