Aura

Day 20 Half-off Special - Cut calories with Super Foods



Nutrient dense less calories - Calorie dense less nutrients



"Reducing your calorie intake can be an effective way to lose weight. However, not all foods are equal when it comes to nutritional value. Some foods are low in calories while also low in nutrients." source u.nu/u0wwz


Put food in its place ~ Days 11-20 ~ Build on Success
11. Two purposes of food; Never give-up (everyday read health articles)
12. Fuel or filler? Success Somewhere (track nutrients: A B C D E K M Na P)
13, Oops, I forgot to eat! Get Some Passion (spiritual fasting)
14. Morning Affects Evening; Ditch the Parent (no evenings eating - I did it!)
15. First Two Bites; Beat Myself Up (get back on track right away)
16. Nurturing power of food! Compulsive or impulsive? (focus on nutrients)
17. Stop Wasting Food; Do I Really Care? (plan to prevents waste)
18. Retrain Eating Habits; I Know What Works (consistency counts)
19. Eat Reasonable Amounts; Secrete Word (tracking reveals the *Truth* )
20. Half-off Special; Rebuild Your Hope (quality food, less amounts)

good nutrition resourses
- Nutrient Density 1. u.nu/u5wn6 2. myfooddata.com/articles/

- Nutrition is Simple u.nu/k7n18
"The more nutrient dense foods you eat, the less low-nutrient food you desire."

everyone This round is really sparking me!
Great reminders of the basics.

Dash of apple cider and rice vinegar brightens the flavors of everything. Also mixing in turmeric, freshly ground black pepper and fat (ghee, butter, evoo). u.nu/j6p7f DH, from India, enjoys mixed greens. I like all the above plus dried parsley, cilantro and chives on: eggs, salmon, salad, soups. It's easy to by a few spices and herbs in bulk and use till gone (less waste ;)
healthline.com/nutrition/turmeric-an
d-
black-pepper

Don't keep washing measuring cups, spoons, Put them is bags: 1/4 cup in frozen mixed berries, 1c. frozen veg, 1/2 tsp. in cocoa nibs and I save the scoops from powders.

Friday is our neighbor's 60th Birthday Party. It's a surprise for him but I don't want any surprises on the scale. Planning to bring S. Pellegrino mineral water and I tend to be eat less in front of others. Tricky part is not sneaking food when I go home to use the bathroom. :))

Day 19 Eat Reasonable Amounts Weigh food and track
Easier to absorb protein in small amounts 2-3 ounces
1/4 cup of beans on meatless days
One fruit per day - 1/4c. mixed berries low glycemic /sugar
Good for digestion & heart - Fiber - oat bran 1-3T. (or Benefiber).
~ simple meals - filling my plate with mixed greens
sautéing with ghee or evoo

My new discovery is vinegar instead of:
salad dressings, mayonnaise, refined oils, salty soy and Worcestershire sauce.

"Researcher shows:
Trackers lose twice as much as those who didn't track any food" u.nu/h8ro

Day 18 Retrain Eating Habits



Chewing Food u.nu/w8wo1 u.nu/8fevg

***Still in training...it all starts at the grocery store

Buy healthy food, plan menu and journal.
Eat when hungry, stop slightly full then storing leftovers safely.

"Less is best" Seeing too much food makes me eat more when I'm not hungry.

First week of every month use up, donate or toss food sitting around.
Article 7 habits—and how to take control of your eating:
1. Prevent eating beyond the point of slightly full - (new) switched to glass containers; divide potions and store extra food before sitting down.
2. Stop succumbing to late-night munchies or eating feelings.
Water and Wait-out cravings (last 7 minutes use distractions)
www.self.com/story/7-common-bad-eati
ng
-habits-and-how-to-finally-kick-them

Day 17
"Every time I eat food my body doesn't need, I'm wasting it!" ~Linda
"Control at the point-of-purchase." ~ Gill

I continue to make lists and stock-up on frozen veggies.
Minimized waste to shrink waist.
10 ways to stop wasting food u.nu/0y3t

~ SP article on meeting daily vitamin and mineral needs bit.ly/2BpJEe1
~ Earth Day | How to Stop Wasting Food u.nu/arthayowtotopastingood

"Lets all go to the lobby, to get ourselves a treat."

Day 16 Nurturing Power of Food
It all started with movie popcorn! One portion of spicy air popcorn then find a distraction: strength training, elliptical, resistance bands, pet Buddy, write in journal. Today, I sat on the floor to plan meals and track food. This takes a long time, I get up several times to scan bar codes and read labels.



Health benefits of spices u.nu/03jt6 u.nu/x75nq
Popcorn u.nu/64qdm u.nu/mpjc3 u.nu/ym6xn

Two bites of Chocolate Eclair --- experiment was a flop
~ ~ Sex in the City: Miranda
youtube.com/watch?v=1bqUIcv4M3w

I enjoy creating recipes with flavor combinations:
bitter, sweet. crunchy and creamy

Bitter: 100% Cacao nibs or 2 pieces Baker's chocolate,
Creamy and Sweet: Greek yogurt or whipped cream and triple Berry Blend
Crunchy: Sprinkles on-top: super seed mix and Ceylon Cinnamon

Calories - all ingredients on list above:
278 calories; 14g protein; 17g fat; 6g net carbs; 28mg sodium

I vary ingredients (cream or yogurt) (cacao bar or nibs)
I plan my meals weekly and every evening I delete calories I didn't eat.

Today's desert is high in protein and 6g fiber for a net of 3 carbs
Sodium in the yogurt is low 28mg.
171 calories; 11g protein; 9g fat; 3g net carbs; 28mg sodium
vs
410 calories; 3g protein; 17g fat; 74g carbs (58g sugar); 200mg sodium
Sinful Chocolate Eclairs

Day 14 Morning Affects Evening u.nu/6xur
Exercise before breaking fast when hungry

Protein first (2-4 oz.) and wait 10 - 20 minutes to feel full

u.nu/0q49 u.nu/f7ds Slower-Digesting Proteins
Graph shows protein boosts metabolism during digestion


"While carbohydrates are made up of simple sugars, which break down relatively quickly, proteins are much more complex molecules. The process of dismantling these chemical bonds and reducing the proteins to their component amino acids takes longer, so protein foods take longer to digest."

Weekly set food plan removes tension of deciding what to eat every day
- mealtime is relaxing. Wake-up with hot water lemon + rind, eggs, veg, avocado
Metabolism enhancers (cilantro, parsley, 1/2tbs. flax, 1/4 tsp. chia seeds).
Good am routine = less pm hunger.
Stop eating 2-3 hours before bedtime, if hungry satisfy with herbal tea first.
Wait 20 minutes - still hungry? - Mini-meal - protein/fat/leafy veg. {prefer omega 3 fatty fish} few almonds with leafy veggies.

Note - "splitting breakfast into two mini-meals." 1st protein- wait 15min. - 2nd veggies: "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 smart." bit.ly/2MzJpzM

Edited by: AURA18 at: 10/24/2020 (12:27)

Day 13 Oops, I forgot to eat! u.nu/cx2i Linda's Blog u.nu/9ad6
Delay meals and eat when hungry - keeping active and distracted from food.
Home from gym...stay out of my kitchen
~ First drink water wait 30min before meals (be sure it's hunger and not thirst)
~ Next, prepare raw greens or cook broccoli and cabbage with ghee or evoo

Developing a simple meal plan: Water, Natural Fats, LC Veggies,
Protein from plants or omega 3 fish and limiting meat.
I want to get rid of excess protein, artificial sweeteners and additives.
"Stop Eating So Much Protein! (the truth about high protein diets)" u.nu/tyxp
"Metabolic Waste" u.nu/to7s

Day 12 Fuel or filler?
Set plan LCHF reduces cravings...swapping out filler for fuel.
***Fuel - nutrient dense: green leafy veggies, few berries, quality proteins, natural fats (coconut, olive and avocado).

*Filler rarely - sugar, artificial sweeteners, sugary fruit, starchy vegetables, bread, pasta, packaged and processed foods.
Nightshades peel, deseed and cook (potatoes, tomatoes, peppers, eggplant).

~~ Put food in its place ~ Days 11-20 ~ Build on Success ~~
11. Two purposes of food bit.ly/2Dr3Opc Never give-up u.nu/tn1u
12. Fuel or filler? u.nu/1c2k Success Somewhere u.nu/qpuz
13, Oops, I forgot to eat! u.nu/6cp5 Get Some Passion u.nu/t0he
14. Morning Affects Evening u.nu/6h9n Ditch the Parent u.nu/7lb0
15. First Two Bites u.nu/u56w Beat Myself Up u.nu/uq2n
16. Nurturing power of food u.nu/wnj- Compulsive or impulsive? u.nu/uq2n
17. Stop Wasting Food u.nu/loz1 Do I Really Care? u.nu/-zhk
18. Retrain Eating Habits u.nu/s7ri I Know What Works u.nu/rf9k
19. Eat Reasonable Amounts u.nu/hfe9 Secrete Word u.nu/63wg
20. Half-off Special u.nu/3toz Rebuild Your Hope u.nu/pbqz

Link to Linda's site u.nu/abin

Day 11 - Two purposes of food - Fuel and Flavor u.nu/8cx9
My taste-buds change...*Fuel* is flavorful with spices
cilantro, basil, parsley, curry, Garam Masala, 5 spices, lemon, vinegar, etc.

Changing the way I think about food :
~ ~ Essential nutrients as fuel for my healthy body.
Food is not entertainment, love, hugs, sympathy and doesn't reduce stress.

Essential nutrients is.gd/Rk5VHz
1. water
2. daily vitamins - water-soluble C & B-complex
_ _ _ _ _ _ _ _ fat-soluble A, D, E and K (potassium)
3. minerals - magnesium, selenium (brazil nut) iodine, sodium
4. amino acids - tiny proteins u.nu/d2oi u.nu/6vcw
5. fatty acids - ALA and linoleic acid (LA)


is.gd/b33MfZ articles vitamin D u.nu/srdn

Day 10 Appreciate Good Support
exercises, trackers, teams, health information and more,,.
nutrition, fitness, emotional and spiritual support can be found here

We are making healthy choices
one step closer to 10 days complete!
for posting everyone! I'm rooting for you!

Day 9 Here's what I want
DH loves grocery shopping, works great, reduces my struggle with food choices. I'll shop for fresh greens and move quickly through the store to limit contact. I'm so happy there are no more food samples. If hungry while shopping --- drink water in my car and wait till I get home.
DH buys bananas and sugary fruit that I don't eat. Then he takes fruit and nuts to his office. I want to find more ways to avoid temptations.

Day 8 Help me, please...Listen...water helps my body

So simple...

Day 6 Protecting my program and tracking nutrition & fitness
I joined the Diabetes Prevention Lifestyle Change Program. Small group of 6 people attend zoom classes to learn healthy eating (info) u.nu/aumyv
~ My lifestyle coach can see food trackers on Fitness Pal (accountability)
~ This tracker can change headings Breakfast, Lunch, Dinner
to: Proteins, Fats, Carbs, Fiber, and Drinks (mineral water, coffee, tea)
Easier to see macros, make changes and repeat a good week

Day 5 Magic Notebook
- delays or eliminates cravings and eating when I'm not hungry.
~ ~ ~ Just because I think about a food doesn't mean I have to eat it.

"When a food thought crosses your mind, remind yourself that you don't have to act on it. Instead, write down the name or even a description of the food and then anticipate the pleasure of eating it sometime in the future."

"Food cravings may also be our body’s way of telling us that we’re missing out on something that we actually need. The following graphic outlines some common cravings and the associated nutrients that our body might actually be wanting. This chart could be a helpful starting place when a food craving hits and we’re not ready to give in."


u.nu/7s6ky article and Large image

Day 4 Boundaries, not diets
"Depending on your needs, you can simply adjust the edges of your plan to match where you are in life. By doing this you'll be far more successful than if you punish yourself every time you step off the road."
~ Linda Spangle's blogs u.nu/ebqpa

~ Strategies For Healthy Food Boundaries u.nu/cqy28

Narrow road:

Widen road: plan minor splurges occasionally
Tami says, "Smaller amounts * Less often"

"When some people go clean, they cannot believe how much better they feel both physically and emotionally, and how much worse they then feel when they reintroduce the foods that are known to enhance inflammation." u.nu/59c30

Step on the scale, record, assign dot _ _ _ _ _ Walk Buddy



Day 3 Do It Anyway! - - - I get lazy about tracking.

If I have time to shop and cook, I have time to track.
I can identify strengths and weakness in my program.
Too many carbs, fats or proteins
Check levels vitamins A, B complex, C, D3 + K2, E
Minerals: calcium, sodium, magnesium, potassium and more
Count fiber in foods and supplements
Need fiber u.nu/kpdm1 u.nu/ovtus u.nu/2-0uh

Days 1-10 ~ * ~ Set up for success ~ * ~ Organize Kitchen

Day 2 Interested or Committed - - - Embrace change but don't change what works. Don't eat junk food...why am I still buying it? Keep my home free and peaceful!
Commit to healthy habits that work for the long run ~~~ ~~~ ~~~ ~~~ One step One healthy choice-at-a-time!
Gill for mentioning the book your reading
here is summary of "Refuse to Regain" by Barbara Berkeley
u.nu/efusetoegain
1. Be Tough, Not Moderate
2. Commit yourself to a 3 Month Opt out Period
3. Weigh yourself every day
4. Reverse small gains immediately
5. Eat Primal 90% of the time
6. Eat one major meal a day
7. Perform a daily “Scan & Plan”
8. Stop eating at 8 pm
9. Eat from a limited menu
10. Have one acceptable treat per day
11. Have a love affair with exercise
12. Maintain with support and support others

To all 100 Days of skills, tips and tricks

I was afraid of cravings, mindless & emotional eating.
Now, I have skills and strategies to remain focused on my health goals
Reviewing both 100 days and reading health articles

~~ Set up for success ~ Days 1-10 ~ See your potential ~~
Set up kitchen, deal with cravings, keep tracking
water V&M food digestion sleep

1. I used to be that way! * Others Have Done It * training body to eat right

2. Interested or Committed? * I'll Start Tomorrow * choices are mine

3. Do It Anyway! What if I Fail? * learn from little bumps, slips and thrills

4. Boundaries, not diets - Today I'm on My Plan * 1st write down guidelines

5. Magic Notebook * No Willpower * plan - balance treats (tiny bites; less often)

6. Protect Program * Monday Diet * recall my reasons why

7. I can do it! * Not Willing to Change * force myself to get moving

8. Help me, please...Set Now Goals * be flexible about methods

9. Here's what I want * When to use Plan B * they aren't mind readers
10. Appreciate good support * Do it in Fear * be a cheerleader
"Focus on my actions, not the number on the scale."


Reasons to work hard and have fun:
1. Optimal Health & Disease Prevention * Independence to care for myself
2. Energy to keep active * Strong muscles to maintain balance and flexibility
3. Feel good in my clothes and comfortable in any situation
u.nu/x3akh 14 Silver Linings We Can Take Away from COVID-19 Crisis

Links FWTS - Friends with the Scale by Linda Spangle
1. What's Wrong With My Scale? u.nu/i45w
2. The Scale is my Enemy u.nu/zobk
3. No More Drama u.nu/ik93
4.To Weigh or Not to Weigh? u.nu/ko0c
5. Go Ahead and Toss the Scale u.nu/u63c
6. Keep Your Scale u.nu/1x6h
7. The Games We Play u.nu/zu25
8. Using the "Right" Scale u.nu/ud0m
9. What Affects the Scale u.nu/5zxh
10. Scale Myths and Beliefs u.nu/di8z
11. Seven Scale Guidelines u.nu/a6nf
12. Healthy Scale Talk u.nu/5xnw
13. Who Owns Your Weight? u.nu/jg8p
14. When to Stay Off the Scale u.nu/1eu5
15 - The Dreaded Doctor's Scale u.nu/6z70
16 - How to Retrain Yourself u.nu/31hs
17 - Scale and Weight Loss Patterns u.nu/ol54
18 - Tracking Reveals the Truth u.nu/bjxp
19 - Trouble in Scale City u.nu/i2se
20 - Letting Go of Scale Memories u.nu/4rd2
21 - When the Scale Won't Move u.nu/7xdg
22 - How to Recognize a Plateau u.nu/0lbi
23 - Ways to Boost Your Weight Loss u.nu/hwpa
Ch 24 - Switching Things Up with Exercise u.nu/f6l9 =
Ch. 25 - Jolting the Scale www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153456
Ch. 26 - When Your Scale is Stuck www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153487
Ch. 27 - Building the Friendship www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153519
Ch. 28 - Best Friends for Life www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153546

links---
Links 100 DWL & 100 MORE * Links to FWTS u.nu/pwr2
Links to 100 Days individual Threads u.nu/hz7o

~~ Set up for success ~ Days 1-10 ~ See your potential ~~
1. I used to be that way! u.nu/6r53 Others Have Done It u.nu/-hed
2. Interested or Committed? u.nu/eyxl I'll Start Tomorrow u.nu/-hkp
3. Do It Anyway! u.nu/rwsj What if I Fail? u.nu/-gti
4. Boundaries, not diets u.nu/4npg Today I'm on My Plan u.nu/p-3i
5. Magic Notebook u.nu/yea2 No Willpower u.nu/ws8x
6. Protect Program u.nu/ip27 Monday Diet u.nu/2byu
7. I can do it! u.nu/ablj Not Willing to Change u.nu/2m0g
8. Help me, please... u.nu/1z7w Set Now Goals u.nu/ho7u
9. Here's what I want u.nu/bosv When to use Plan B u.nu/03sy

Edited by: AURA18 at: 10/8/2020 (17:42)

~~ Conscious eating ~ Days 21-30 ~ Keep food where it belongs ~~
21. Eat with awareness u.nu/g8zr Couch is Calling u.nu/vhqr
22. Multitask with Food u.nu/rvmh When not to eat dinner u.nu/bcfy
23. Savoring! u.nu/bhm7 Food and Nurturing u.nu/y7qn
24. Eat for Satisfaction u.nu/qys7 Planning to Overeat u.nu/94j5
25. Smaller amounts, less often bit.ly/2r761yL Party's Over u.nu/1ptr
26. When food disappoints bit.ly/2RfDa71 Vacations u.nu/zu6p
27. Eat dessert when it's special u.nu/1eb5 Skip it or Savor it u.nu/gf9p
28. Eat because it's there! u.nu/dkbe Get my money's worth u.nu/gf9p
29. Handheld foods u.nu/d5et Healthy-day Hat u.nu/x9ag
30. Postpone eating u.nu/rqc8 Feel Blessed u.nu/59ir

~~ Listen to your body ~ Days 31-40 ~ Sustain Motivation ~~
31. Hunger Scale bit.ly/2rf2vT5 Restore Yourself bit.ly/2QaKVyz
32. 5-hour Rule bit.ly/2QyZCL9 Make exercise work bit.ly/2SufhZK
33. Fullness scale bit.ly/2StnnBF Create some Joy bit.ly/2zLblN2
34. Listen accurately bit.ly/2AT4tgl Food replaces meaning bit.ly/2Qylwym
35. Eating pause bit.ly/2KZibTq Need for renewal bit.ly/2BS0iTZ
36. SlowDown bit.ly/2BYnbF7 My Strengths bit.ly/2G4480h
37. I love to eat bit.ly/2RRinqy I'm not done yet bit.ly/2EkoS2e
38. Food as Power bit.ly/2RLkNHs Emotional cold bit.ly/2B4rg9e
39. Flavor or texture bit.ly/2UscT7C See your value bit.ly/2EkyMkq
40. Eating Experience bit.ly/2BYxZTE Believe in yourself bit.ly/2LcrtvP

Edited by: AURA18 at: 12/19/2018 (12:00)

~~ Jump-start motivation ~ Days 41-50 ~ Separate emotions and food ~~
41. Motivation is a choice u.nu/torq Food & feelings u.nu/6ur2
42. Make it matter u.nu/uejk Food & fun bit.ly/2EpsKz2
43. Choose to, not have to u.nu/4rfv Food Memories bit.ly/2EmSo7z
44. It's not the right time bit.ly/2EitEwr Food tracing bit.ly/2UCoBN2
45. Food, important or not? bit.ly/2LaI9DH Safe places u.nu/ardj
46. If not food, then what u.nu/d8k5 Disappointment u.nu/sjf7
47. Kick the can't u.nu/ak0b Food replaces love u.nu/-4vw
48. You gotta want to... u.nu/lexu Stress is not life u.nu/lexu
49. Just do something! u.nu/ce0h Laugh away stress u.nu/qzx1
50. 10-minute solution u.nu/5n8u Empty bucket u.nu/hr8a

~~ Emotional eating ~ Days 51-60 ~ Fix the real needs ~~
51. What is emotional eating? u.nu/vgk0 Emotional Needs u.nu/4tc1
52. Food is an instant fix u.nu/oes3 The food fix u.nu/43f-
53. Food is my best friend u.nu/r1x4 Taking care of needs u.nu/orwp
54. Eating to feel better u.nu/hofd Please comfort me u.nu/qltj
55. Food as consultation prize u.nu/hi4a Food as reward u.nu/gnix
56. Head hunger? u.nu/1uoy I'm so bored u.nu/dxev
57. Head hunger "insteads" u.nu/5abh People make me eat u.nu/gswj
58. Heart hunger? u.nu/613g Grieve your progress u.nu/yrsj
59. Heart hunger "insteads" u.nu/4kx3 When there isn’t enough u.nu/tr5k
60. Create a stop sign u.nu/vm0b The gift of yourself u.nu/niax

Edited by: AURA18 at: 1/2/2019 (11:00)

~~ Triggers and word play ~ Days 61-70 ~ Manage emotions without food ~~
61.Food triggers u.nu/qt3h Emotional box u.nu/276y
62. Non-food triggers u.nu/fbcn Revive my feelings u.nu/t9jv
63. Buffers u.nu/ynp3 What do I feel? u.nu/gd07
64. Instant tools for triggers u.nu/ujnh Courage to feel u.nu/7rqw
65. Stimulus narrowing u.nu/w897 Showing emotions u.nu/7tq6
66. Don't even start! u.nu/1elr Kicking kettles u.nu/z5af
67. Never say "I blew it" u.nu/z865 Let it go u.nu/gdup
68. I had a "pause" u.nu/uwsx Guilt not an emotion u.nu/i2ul
69. No cheating allowed u.nu/7ayk Hurt feelings u.nu/lswd
70. No good or bad u.nu/vg2- Eating instead of thinking u.nu/9sku

~~ Growing stronger ~ Days 71-80 ~ Overcome barriers and sabotage ~~
71. It's too hard u.nu/g-ei Setback or failure u.nu/5wdg
72. Eating in secret u.nu/z70c Renew your vision u.nu/5mwe
73. All-or-nothing u.nu/iqh9 Manage special days u.nu/gz90
74. Watch for rainbows u.nu/2140 It’s not my fault u.nu/dwtj
75. Small wins u.nu/r4ks The people hook u.nu/zjvo
76. Emotional Safety u.nu/eb56 Stop sabotaging me u.nu/zmeu
77. Healing power of rituals u.nu/ca5x My sabotage toolbox u.nu/p-jd
78. Ditch the critic u.nu/zyfj Self-sabotage u.nu/jers
79. Live as a heathy person u.nu/v3ob Rebellion u.nu/srwn
80. Get a new title u.nu/clry Too comfortable u.nu/eg-0

Edited by: AURA18 at: 12/19/2018 (11:58)

~~ Long-term success ~ Days 81-90 ~ Deal with emotional challenges ~~
81. Unhook the chains u.nu/9hd- Problem or predicament u.nu/4-7e
82. Last straw eating u.nu/78rd Whose problem is it? u.nu/6xse
83. No more derivation u.nu/d9bl No one takes care of me u.nu/bikz
84. Expectation square u.nu/84ri Body memories u.nu/pohd
85. Let it go! u.nu/5yzk Dealing with grief u.nu/x1gt
86. Minimize the damage u.nu/onyz Talk to the bear u.nu/2pfu
87. Old Habits u.nu/qk7y Allow a grace period u.nu/g8je
88. I do care! u.nu/b9si Junk in the backyard u.nu/5aeu
89. At my Best! u.nu/3ypl I'm so angry u.nu/syzb
90. Live as if u.nu/7yg9 Bitterness and resentment u.nu/r5o1

~~ Put it into action ~ Days 91-100 ~ Create maintenance ~~
91. Obesity is a condition u.nu/ebqn It's up to me u.nu/hjog
92. Accept the solution u.nu/demq How not to maintain u.nu/ztgs
93. 20-year plan u.nu/fz0y How to eat right u.nu/3j1i
94. 3-columns of weight loss u.nu/ukt8 Don't say these things u.nu/l4xp
95. Set your intentions u.nu/p1nc No Birthday Cake u.nu/0nfa
96. What will it take? u.nu/39wq Pull yourself back-up u.nu/yu3p
97. Use what works u.nu/xh3m Music therapy u.nu/py-v
98. New Year's resolution u.nu/t54w Instant self-esteem u.nu/o41w
99. It's not in here u.nu/chls Do the work u.nu/hxji
100.This is how I live u.nu/buso Weight Loss Joy u.nu/jrb9

Edited by: AURA18 at: 12/19/2018 (11:55)

Hello everyone!
Stay warm this weekend, we are freezing! below zero wind chill temps.
Gill, I love daily emails, no matter how we divide them up
I used Date calculator u.nu/i2ez Link shortner u.nu

Days can be divided many ways ---

1. 50 days Friday, March 1 - Saturday, April 20
Break for 10 days then 50 days Wed. May 1 - Thur. June 20

2. 10-day section 1 week off or 3 days off

Days 1-10 – See Your Potential u.nu/2b9r
Days 11-20 – Build on Success u.nu/fh3v
Days 21-30 – Keep Food Where it Belongs u.nu/hxop
Days 31-40 – Sustain motivation u.nu/gsiy
Days 41-50 – Separate emotions and food u.nu/jtg5
Days 51-60 – Fix the real needs u.nu/m4yd
Days 61-70 – Manage emotions without food u.nu/rh38
Days 71-80 – Overcome barriers and sabotage u.nu/t17e
Days 81-90 – Dealing with emotional challenges u.nu/bsor
Days 91 – 100 – Create maintenance u.nu/wbal Gill - I like having titles to find inspiration from member's posts
Halfway point today!
I'm on a roll - I'll setup link before Christmas
Quick links to 100 MORE DWL will be helpful over holidays
deeprecovery.com/choosing-massage-ba
ll
s/

Edited by: AURA18 at: 1/25/2019 (09:28)

I only just noticed you had done this, Maribeth. Excellent work linking the two books.

Great blog today u.nu/jomk
These Animals Don't Look Like Their Young u.nu/tjcw


Edited by: AURA18 at: 1/24/2019 (18:11)

Set up for success ~ Days 1-10 ~ See your potential
Put food in its place ~ Days 11-20 ~ Build on Success
Conscious eating ~ Days 21-30 ~ Keep food where it belongs
Jump-start motivation ~ Days 41-50 ~ Separate emotions and food
Emotional eating ~ Days 51-60 ~ Fix the real needs
Triggers and word play ~ Days 61-70 ~ Manage emotions without food
Growing stronger ~ Days 71-80 ~ Overcome barriers and sabotage
Long-term success ~ Days 81-90 ~ Deal with emotional challenges
Put it into action ~ Days 91-10 ~ Create maintenance

Edited by: AURA18 at: 1/2/2019 (11:05)

Motivation bit.ly/2RsjSLK

Edited by: AURA18 at: 12/12/2018 (07:26)

30. Postpone eating u.nu/rqc8 Feel Blessed u.nu/59ir
bit.ly/2rf2vT5
bit.ly/2AAvzsA Target Muscles bit.ly/2FRO15W
Master Bodyweight Moves to Start Building Strength bit.ly/2raemlk

Edited by: AURA18 at: 1/2/2019 (11:06)

Winter Carnival St. Paul
Ostrich Skiing so Funny youtube.com/watch?v=aMnOieGtpmM
Explains how ostrich videos were made.
snopes.com/fact-check/skiing-ostrich
es
-real/
Monday I found the new start page after reading blog sparkpeople.com/mypage_public_journa
l_
individual.asp?blog_id=6546592
2 bit.ly/2AnXUC8


Edited by: AURA18 at: 12/6/2018 (06:47)

Linda says, "When a food thought crosses your mind, remind yourself that you don’t have to act on it."
Happy Weight u.nu/6ntw End of Overeating u.nu/z3rk
Forgot You Were on a Diet? by Linda Spangle u.nu/3n6s

Sleeping u.nu/x1eh u.nu/2zkx
3 Ways to Boost Your Will Power u.nu/-z29
Paul McCartney Carpool Karaoke u.nu/kgfn
35 Self-Care Ideas You Can Start Practicing Today bit.ly/2NINKRs
Oct. 26-29 Week 8 - Get Fit Fast- Drink More Water u.nu/2eaw
Current reaserch : hormone balance (insulin, grehlin, cortisol etc.). Scale measures daily progress with providing essential nutrients & burning stored fat. pg"> Is Evening Eating Destroying Your Weight Loss Efforts? bit.ly/2NXYMCt bit.ly/2NINKRs
u.nu/buso Reading Eat Rich, Live Long by Ivor Cummings and Jeffery Gerber before I go. Working hard to find the right foods and supplements, then document in my medical record. I guess what I looking for is a Nutrient Panel - measures vitamins, minerals and antioxidants. Also, bone density and lean body mass test, I had a DXA 6 years ago and it's time for a another one. Bones and muscles are more important than fat and water I can measure on scale. (Dual-Energy X-ray Absorptiometry -DXA)
I'm happy we have a safe place to talk about our weight and dietary needs. I'm able to find information faster online that I can at WW meetings or short visits to the doctor. 5 Reasons Why Alcohol May be Sabotaging Your Fat Loss u.nu/qkyn Decided to drink at home 3-4x/year, Last time was Jan. 10th next maybe in Nov. or Dec. www.becomingwhoyouare.net/why-forgiv
en
ess-is-overrated/ 6 Ways to Fight Back Against Workout Distractions u.nu/pr0n

Edited by: AURA18 at: 11/13/2018 (05:57)

"If you fail to keep a planned workout session, commit to a new appointment. Don't let the one-off occasion derail you indefinitely."
Nutritious Food does improve my mood. Monday, I was so upset... I ate a big bowl of cooked spinach with California Ranch EVOO. Then found a easy solution to the problem.

Warmth of spinach plus fat to absorb vitamins and minerals
Balanced my mood/hormones so I can think clearly!
on Blog today 2B u.nu/v5e2
Sharing my post for Beck Solutions
Day 8 Creating Time and Energy (vital skill) Work, sleep, exercise, meal planning (shop & cook) are routine. Scheduling computer & TV time is my biggest hurdle. I will try-out different times, so far, online AM and evening write in journal to monitor and plan next day.
Today - study nutrition and healthcare
Researching --- Hormones, Health and Weight Release
u.nu/495v
Eat Rich, Live Long by Ivor Cummins fitfluential.com/eat-rich-live-long/
Obesity Code by J. Fung diagnosisdiet.com/obesity-code/
u.nu/5jbn



Edited by: AURA18 at: 11/9/2018 (20:01)

https://www.sparkpeople.com/myspark/team_m
essageboard_thread.asp?board=0x10071x9
084507

Back to Basics plan TRACK & monitor: water/food/exercise/sleep.
Motivation with Spark teams and learning about nutrition.
Stop taking myself so seriously - Spark article u.nu/3ozv
Beck quiz cards u.nu/r8-9 bit.ly/2RynXOM bit.ly/2C3j1MQ u.nu/xgnk dietdoctor.com/how-to-lose-weight


Edited by: AURA18 at: 11/2/2018 (15:52)

19 Clever Ways to Eat Healthy on a Tight Budget bit.ly/2Nosz7u
. bit.ly/2Ru3QRA
1. Plan your meals for the week and make a grocery list. Only buy what you're sure you will use, and check out what you already have in your cupboards first.
2. Stick to your grocery list when you're shopping. Shop the perimeter of the store first, as this is where the whole foods are generally located. It's very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases.
3. Cooking at home is much cheaper than eating out.
4. Cook large meals from inexpensive ingredients, and use leftovers right away
5. Shopping while hungry can lead to cravings and impulsive buying, have some protein.
6. Whole foods are often less expensive than their processed counterparts.
7. Generic brands often the same quality as more expensive national brands
8. Stop Buying Junk Food with little or no nutritional value.
9. Stock up on Sales on staples and favorite products.
Just make sure that they won't go bad, frequently ceck UBD use by date
10. Buy Cheaper Cuts of Meat. Fresh meat and fish can be quite expensive.
However, you can get many cuts of meat that cost way less.
11. Replace meat with beans, legumes, eggs or canned fish.
12. Shop for Produce-in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.
13. Buy Frozen Fruits and VegetablesFrozen berries and vegetables are usually just as nutritious as their fresh counterparts. They are available all year round and are often sold in large bags. Reducing produce waste is a great way to save money.

14. Buy in Bulk nuts and seeds eleminated all grains: rice, millet, barley and oats

15.With some time and effort, learn to grow herbs, sprouts, esp. parsely

16. Packing a lunch saves a lot of money in the long run.

17. Use Coupons Wisely. Coupons may be a great way to stock up on cleaning products and healthy foods. Just make sure to avoid the ones that involve processed and unhealthy foods.

18. Appreciate incorporating more inexpensive yet healthy foods into your daily routine will help you save money and eat well.eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat and whole grains (eleminated al grains and saved money)

19. Buy From Cheap, Online Retailers. Take Home Message You don't have to break the bank to eat well.

In fact, there are many ways to eat healthy even on a very tight budget. These include planning your meals, cooking at home, and making smart choices at the grocery store.
Also, keep in mind that junk food costs you twice. Bad health comes with medical costs, drugs and even reduced work capacity. Even if eating healthy was more expensive (which it doesn't have to be), then it would still be worth it down the line.
You really can't put a price on good health

Edited by: AURA18 at: 12/3/2018 (18:26)

After you eat something sweet, how do your cravings behave in the following days?
My cravings increase in intensity and frequency.
Your Results: You Have Situational Struggles with Sugar
It's easy for you to keep sugar out of your house, but you have trouble practicing moderation around sugar in situations (like social gatherings) that are out of your control. When you're watching friends or co-workers chow down on easily-accessible sweet treats, it's easier for you to justify it, too.

Start taking steps now to stop your cravings and break your addiction once and for all. Remember that sugar does not magically gain the ability to control you the second you are put in a room with a buffet table or a sheet cake. The only person who can decide what goes into your mouth is you. You can do this!

Check out SparkPeople's Tame Your Sweet Tooth Challenge to kick-start your craving control! u.nu/8jmz u.nu/93ax Can't Stop Feeling! - Justin Timberlake youtu.be/dptqCpxAIGE youtu.be/Y0qh1dyHuIY

Edited by: AURA18 at: 9/27/2018 (18:27)

Day 100 Linda's new book is a journey of self-discovery. Encouraged to feel emotions (happy to sad) without reaching for food.


Edited by: AURA18 at: 11/5/2018 (11:55)

u.nu/sjo9 u.nu/sgq7

Edited by: AURA18 at: 9/22/2018 (21:36)

Edited by: AURA18 at: 9/22/2018 (07:48)

Day 91 It’s up to me u.nu/hjog
Day 92 How not to maintain u.nu/ztgs
Day 93 How to eat right u.nu/3j1i
Farrah Fawcett on The Dating Game u.nu/dgkz

Edited by: AURA18 at: 9/21/2018 (13:31)

Dr. Mark Hyman, Dr. Frank Lipman, Kelly LeVeque, u.nu/jkvz


Edited by: AURA18 at: 9/14/2018 (13:47)

WholeFood List u.nu/x9vi u.nu/0akq

u.nu/l-3o u.nu/a9z- u.nu/16dh

Edited by: AURA18 at: 9/14/2018 (17:52)

Day 90 Bitterness and resentment u.nu/pxy4 u.nu/s1jk
Many years ago - I was hurt by a friend/co-worker - her lies interfered with marriage and employment. Felt betrayed - I dropped everything whenever she "needed me." Meanwhile, she was stabbing me in the back. Learned to be careful what I share with other people. I enjoy my newfound privacy. u.nu/fz8a picbear.online/pearlflaxcoaching u.nu/pq4h
wikihow.com/Protect-Your-Privacy-Rig
ht
s

Edited by: AURA18 at: 9/14/2018 (14:07)

u.nu/3j1i

1. Pay attention: recognize when you’re thinking negative thoughts or telling yourself, “i can’t.” Do certain situations prompt more self-doubt than others?
2) Talk back: though it may sound crazy, start talking back to your self-doubt! For instance, if you catch yourself thinking, “no one wants to listen to my ideas,” counter with “yes, they do. My ideas are valuable and people are interested in what i have to say.”
3) Use a power pose: keeping your shoulders back and your head held high has a positive psychological effect and can actually boost your confidence.
4) Do your research: going into a scary situation with a little preparation can make a huge difference. Be sure to anticipate questions others might ask and practice answering them.
5) Challenge yourself: the way to achieve growth is to constantly challenge yourself. Once you overcome doubt in one area, move on to another!
u.nu/98fn

Edited by: AURA18 at: 9/20/2018 (20:39)

Fresh perspective!
Looked at problem solving again - I have been overly emotional about work.

Predicament - Work-Stress and not using food to cope
- problem - co-worker mistreating me and her daughter's two doxies
- actions: I've managed to tolerate her negative behaviors for 20 months and only have 5 months left. I will continue to focus my attention on caring for dogs. With their approval I bring Buddy for "play dates." I treat my co-worker with respect and kindness and eventually her mood improves.

Buddy has been with our family for 9 years, I take care of him while DH works long hours. I was "resentful" (identify emotion) not being able to work full time. Now, Buddy and I work together, wonderful experience!
Linda, clever lesson, easy to do in our minds if we do not have time to write it down.


iqdoodle.com/solve-life-problems/

Walking barefoot since Spring 2018 -- sleeping better and feel many benefits: u.nu/3cyx u.nu/mihf

Day 87

Edited by: AURA18 at: 9/7/2018 (22:34)

Day 86 Talk to the bear bit.ly/2NB2nqI
Reading Aloud: Sharpens Focus; Increases Vocabulary; Results in Greater Comprehension; Opportunity to Play; Improves Listening Skills bit.ly/2slAKuG bit.ly/1R26VAJ
Sickly 9# at shelter New home 12# Tail-up!
Buddy "purrs" when we carry him around while we talk.
5 Animals with Incredible Healing Powers bit.ly/2N6OEL5
Pet therapy: Animals as healers bit.ly/2wD5xCU
~~~~~~~~~~~~~~~
Day 87 Bounce Back u.nu/fhr5 Learn u.nu/ikye u.nu/e3mb Tyra Banks u.nu/0b9l Dr.Fung u.nu/di7r
BeGrateful u.nu/nxjf


Edited by: AURA18 at: 9/11/2018 (08:10)

u.nu/uc7y u.nu/qnh6 wikihow.com/Cope-With-Grief

Edited by: AURA18 at: 11/4/2018 (20:58)

Day 84 Body memories
"Whenever you eat in response to anything other than your body’s hunger cues, you are overeating. You are giving your body food it doesn’t need. If it doesn’t need it for energy, it will store it for the future. Guess how. Yup, as fat.." ~Shari Broder u.nu/x1nz u.nu/038w

Edited by: AURA18 at: 8/30/2018 (20:24)

Day 83
Emotional Support
Family and friends at home and away bit.ly/2LBK7eY
"The power of community to create health is far greater than any physician, clinic or hospital." ~ Mark Hyman "Eat Fat, Get Thin" read.bi/2LFjUfA



Edited by: AURA18 at: 8/31/2018 (08:56)

Day 82 Whose problem is it? Not mine --- don't get involved and distracted from solving my own problems bit.ly/2LEemC2


Edited by: AURA18 at: 8/29/2018 (11:25)

Day 81 Problem finding good health and dental care. Doctor and denist I have are okay but I don't think they are not up to date with skills and knowledge. Some care more about billing, we live in a competitive area. Fortunately there are plenty dental and medical clinics and I can be selective.
Call insurance for a list and make sure I'm covered.
Then ask people for recommendations. u.nu/ua18

Edited by: AURA18 at: 8/31/2018 (07:56)

w

Edited by: AURA18 at: 8/28/2018 (19:59)

keygames.com/hit-the-penguin-1-game/
blog.bulletproof.com/metabol
ic-flexibi
lity-fasting-sleep-fresh-loo
k-keto
-revolution-435/

Edited by: AURA18 at: 8/28/2018 (19:59)

Day 80
Courage to Learn Metabolic Flexibility and ancestral lifestyle. Change-up food and exercise to stimulate fat burning mode
Looking forward to... u.nu/pj0c

Edited by: AURA18 at: 8/28/2018 (19:56)

Day 79 Rebellion against trigger food - Fight cravings
Resist today --- stronger tomorrow. I am a strong, vibrant, healthy woman



Edited by: AURA18 at: 8/30/2018 (02:37)

Day 78 Overcoming self-sabotage requires building a trust that you will be strong and safe at any weight. Fearful of not maintaining healthy habits.
Solutions - Reframe thoughts u.nu/bgte bit.ly/2wqQwEa
u.nu/m8xb
bit.ly/2MQsqgp bit.ly/2P9TYLi


Edited by: AURA18 at: 8/27/2018 (13:46)

Day 76 Stop Sabotaging Me

Polite "no" is helping. Protecting my program, sticking to my food plan and taking supplements and medicine for hypothyroidism. I have been researching and asking questions at health food stores so I have been shopping more than usual. Marketing trick and impulse buying is a complication. bit.ly/2P5V4ri bit.ly/2Mxbjkz bit.ly/2BAXhZP read.bi/2MwnRbI

Day 77 My sabotage toolbox - for marketing tricks & stop impulse buying
Part of the reason is shopping when I am too tired to think straight. DH will food shop for me once I find "best buys" for our new way of eating. Most of the other stuff I don't really need and can shop online and read reviews to decide if I really want an item. Stopped buying food online, when I received food to close to the sell by date. I felt it was another trick and did want the hassle for returns.
wikihow.com/Stop-Impulse-Buying bit.ly/2ochcEU

Edited by: AURA18 at: 4/26/2019 (11:15)

Day 53 - Taking Care of Needs - Improving healthcare plan
Reading Obesity & Diabetes Code - fasting, fructose and insulin resistance. Completed Plant Paradox and Dr. Gundry's plan works well when I stick to Shopping List! u.nu/5csk Still need to be careful of information overload.
Continue to limit time u.nu/b2gp

Edited by: AURA18 at: 4/26/2019 (11:18)

1

Edited by: AURA18 at: 8/26/2018 (17:25)

Day 75 The people hook
I have come a long way in letting go of fixer role. bit.ly/2LwtMYS Read several articles and choose this one for George Clooney
Working on achieving this quote from article - "I’m much more at peace since I stopped trying to fix everyone’s life, including my own. It’s making it easier to take those unfixable moments in stride and to appreciate happiness and joy when they happen to come my way."

I was thinking about fixing my house and hiring contractors. One came over and wanted to gut the whole basement for big bucks. Changed my mind and recalled how I fell in love with my home in April of 2002.

wikihow.com/Fix-a-Relationship
wikihow.com/Fix-Your-Whole-Life
I recently discovered wikihow. I like quick reads.

Edited by: AURA18 at: 4/26/2019 (11:20)

Day 74 "It’s not my fault - Take charge of my own life, including eating and exercise. No one is going to make you follow my plan, so I manage these areas of life." Thankfully this has been resolved - my husband and I eat & exercise according to our metabolic needs. eat when hungry satisfied. Keep moving all day long till I hit the hay at 9 pm.
Reminder of our old family farm
Just for cat lovers
Spark some walk more.


Edited by: AURA18 at: 8/26/2018 (13:48)

Day 73 Manage special days
"Mentally create the day then write it down to minimize slips." bit.ly/2MLeuo3
Special event & Holidays: stay on plan & balance a few minor splurges with more activity
Review first 100 Days responses
Day 15 First two bites bit.ly/2oasn15
Day 27 Eat dessert when it's special bit.ly/2NmhNPA
Aug. 8, 2018 2 bites of memorable carrot cake. One slice given to DH by church lady. I wrote in my magic book - Coconut Carrot Cake sweet, spicy, nutty, and covered in rich cream cheese icing. Carrots and coconut flakes give color and texture and the spell is divine. May have on slice to share Nov. 3rd.wedding was spice cake and marble.
End of Aug. 2018 one watermelon for 1.99 at Fresh Thyme. I savored every bite. I was going to have 4th of July but had to work so I forgot. Didn't buy a whole had a few pieces on salad. I'm good till next year. No big gains that I couldn't get rid of this summer. High Sugar Fruits to BAN (low-sugar to include) gundrymd.com/high-sugar-fruits/ I still have berries, coconut, nuts, green bananas and avocado all year! I can manage nuts better on salad and not by the handful out of the bag.

Day 72 Renew your vision to overcome plateau

BMI 37 - 23.8

Edited by: AURA18 at: 8/31/2018 (08:13)

Day 71 Setback or failure
Back-up plan - Scale up 5# or not budging for several weeks -
Evaluate : Nutrition Plan, Digestion, Water intake, Hunger signals, Sleep & Stress hormones.

2018 Program: Essential Nutrients in plant strong whole foods (gradually eliminate dairy/grains/nightshades/processed foods etc.). Healthy fats in avocado, coconut & olive oils. Limiting animal products to Omega 3 fish 2- 3x /week or nutrient packed liver 3-4x /month. Best carbs - dark green leaves! Stay fat-adapted (burn fat) and Feel good by going longer periods without food.

When I want to reduce - *Commit* to plan (consistency counts). If I have several days leeway ***Recommit***. It’s getting easier by working on healthy behaviors. Trust intuition * Listen to Body * Learn Metabolic Flexibility - burn stored fat and utilized nutrients- healthy fats, high-quality proteins, and carbs for dietary fiber (sweet potatoes & green bananas) Prebiotics sauerkraut + Probiotic Digestive Advantage
Check essential nutrients - amino & fatty acids + vitamins & minerals bit.ly/2P1UcUs

Eat Instinctively - when hungry ~ Stop -satisfied. Store leftovers safely for another day. Recognize true hunger signals in the throat. Growling in my stomach is relieved with water.

Edited by: AURA18 at: 8/31/2018 (08:04)

“The capacity to learn is a gift; The ability to learn is a skill; The willingness to learn is a choice.” ~B.Herbert

"It doesn't require as much effort to maintain your weight as it does to lose it, if you learn the skills you need along the way (Beck)."
~~~~~~~~~~~~~~
Eat Instinctively - when hungry ~ Stop -satisfied. Store leftovers safely for another day. Recognize true hunger signals in the throat. Growling in my stomach is relieved with water


Edited by: AURA18 at: 8/26/2018 (11:41)

"Gratitude is a powerful tool that can propel you toward happiness and abundance. Being grateful for what you already have is the key to becoming a more fulfilled and satisfied person."
10 THINGS about pets I am grateful for.. the company, safety, unconditional love, the laughs, the cuteness, cuddling, spooning, inspiration, family, heart, exercise buddy, someone to talk to, laugh with, to care for, rubbing bellies, scratching behind ears, how mischievous they can be, seeing their emotions all over their faces, and looking forward to seeing them a fraction of the amount they are to see you.

Day 69 - Most "hurt feeling" are with my closest relationships. We go for a walk to talk so I avoid eating.
bit.ly/2MLPVY0 bit.ly/2PCkBJV bit.ly/2wprFAM
bit.ly/2vtTacy 6 Ways Unloved Daughters Self-Sabotage (and How to Stop)
Seeing how a toxic childhood affected you isn't always straightforward bit.ly/2ncpLzn How to Spot a Narcissist in 3 Steps
They can be very difficult to be around, so be aware of what you’re facing.

Day 70 Eating instead of thinking
I eliminated foods to be healthy and maintain my weight. Sometimes I eat when I'm not hungry - just thinking about foods I use to eat. I need to be patient and adjust to our "New Way of Eating!" My husband is eating the same foods and fasting. We are encouraging each other.


Day 71 Setback or failure
Back-up plan - Scale up 5 pounds or not bugging for several weeks...
Evaluate : Planing, Tracking, Water, Hungry?, Sleepless & Stress hormones

A setback doesn’t have to ruin your weight-loss efforts. Instead of considering it a disaster, view a setback as a gift. Let it be a time of learning and renewal, rather than a dent in your belief that you can be successful.

Today bit.ly/2NmhNPA bit.ly/2oasn15

• Recall a time when you’ve had a setback. Write about how you handled it.
• Create a setback plan you can pull out quickly when you need it.
• Pretend you’ve had a setback, then start using your new plan. Record your thoughts.

Edited by: AURA18 at: 8/26/2018 (16:47)

Day 85 Time limit to consider options then...Letting Go! Making progress by not eating when solving problems. Current work dilemma with negative person. Actually ate less and exercised. Setting time limits & move forward to more productive, creative pursuits. Letting go of daily mistakes faster --prevents build-up. Lets Go! walking to think clearly.***Freedom from negative thoughts.
Food is for nourishment. Fitness is for fun.
Reduce Stress with your Senses bit.ly/2wntE8A bit.ly/2hZfUJT

Edited by: AURA18 at: 8/24/2018 (21:25)

Day 68 Guilt is not an emotion - Identify feelings
Gill I bookmarked and Linda your list helped write response

I feel irritated soon after I eat unplanned food. Regretful next morning when sugary, starchy, or processed food causes weight gain. Totally frustrated if I countine eating unplanned food. I feel confident, energetic, and wise by following plan - nutritious whole foods.

Great Spark article Today. Comments say Keto controls cravings, which I found to be true. I can easily distract myself and say "not on my plan for Today." I feel Strong and Satisfied eating LCHF. u.nu/34ke

Edited by: AURA18 at: 8/24/2018 (11:38)

www.sparkpeople.com/resource
/fitness_a
rticles.asp?ID=2338 www.weightlossjoy.com/list-o
f-emotions
/
~Manage Emotions without Food~Days 61-70 The emotional box; Revive my feelings; What do I feel? (Day 64 & 65 Courage to feel - Showing emotions [go back]) Done- Kicking kettles;
Next Let it go; Guilt is not an emotion; Hurt feelings; Eating instead of thinking

Edited by: AURA18 at: 8/23/2018 (00:35)

Day 62 Revive feelings- move out of neutral zone - rebuild enthusiasm for life. I'm sick of the heat and lack patience for daily tasks. Worked all day to move bed back downstairs to sleep better u.nu/mogr


Day 63 What do I feel? Listless because heat & lack of sleep. Take a cold shower and go back to bed (forget about eating, may drink cold water). Feeling better after a good rest in cool dark basement. Motivation improving!

Day 61 The emotional box - I am stoic. I'm learning to pick my battles. "Identify common times when you eat instead of labeling or expressing your feelings." When I'm tired/stressed. If I can wait "7 minutes" my urge to eat will pass u.nu/8r4a u.nu/5nuf When you talk, you are only repeating what you already know. But if you listen, you may learn something new. – Dalai Lama

Day 53 - Taking Care of Needs and saving Days 52 - 57 for next round!
Priority reading Obesity & Diabetes Code (library books that I may purchase later when I want motivation to keep fasting and stay away from fructose)
Also I want to stop giving-into summer time sugary/starchy cravings and bought Plant Paradox Cookbook for reinforcements. Dr. Gundry's plan works well when I stick to Shopping List! u.nu/5csk u.nu/dpq0
u.nu/b2gp

I'll probably save more days for next round. I get more emotional when I am eating too much sugar and can't handle any cravings and think about eating while fasting. Athough I am better at fasting during cooler months so this may be temporary heat related craving wave

Edited by: AURA18 at: 8/22/2018 (22:21)

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
~~~~~~~
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.”
~~~~~~~
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
~~~~~~~
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.
~~~~~~~
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.
~~~~~~~
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
~~~~~~~~
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.
~~~~~~~
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.
~~~~~~~~
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.
~~~~~~~
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
~~~~~~~
~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.
~~~~~~~
~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.
~~~~~~~
~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.
~~~~~~~
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)

First, congrats on your March weigh in!

Q about something you posted in my journal. "I have a square of 100% almost daily." Is that baking chocolate?

OK I looked at all of the 10 minute solution posts and you already answered my question.


Edited by: MINDFUL-C at: 4/23/2018 (17:21)

Teacher lost 100 pounds one step at a time abcnews.go.com/GMA/teacher-lost-100-
po
unds-now-running-boston-marathon/stoR>ry?id=54421372 sparkpeople.com/myspark/team_message
bo
ard_thread.asp?board=20058x21194x676R>98216

Edited by: AURA18 at: 4/24/2018 (20:30)

Starting Weight 1/6/18 : 169
Goal Weight: 152
5% Goal: -8.5 or 160.5
1 1/13/18: 167.5
2 1/20/18: 166
3 1/27/18: 164.5
4 2/3/18: 163
5 2/10/18: 161.5
6 2/17/18: 161
7 2/24/18: 160.5 5%
Week 8 Final Weigh In 3/3/18: 160.5
Commit to healthy habits that work for the long haul Driver's license/birthday (4/20) goal -- getting below 155 pound/speed limit. I will be so proud to show my DL for the next 4 years! So many healthy behaviors will go into reaching this goal. Learning southern India cuisine, mostly vegan expect fish for omega3. Studies recomend: “naturally derived sources of omega-3... balanced EPA and DHA intake. igennus.com/nutrition/omega-3-scienc
e/
epa-vs-dha/

Edited by: AURA18 at: 4/16/2018 (15:40)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x67698216 Dragon Strong & Green
T, visual motivation is a great tool! My tip is a 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/

Q #4) How do you deal with hunger?

Answer: It’s not easy. Hunger is a powerful force. Staying busy helps. Drinking lots of water and coffee/tea can also help blunt the hunger response. It may also help to re-frame how you view hunger. Think of it this way: When you feel hungry, that’s when your body STARTS to burn your stored body fat. So if you eat every time you feel the slightest twinge of hunger, your body never gets a chance to tap into it’s fat stores. If you think of hunger in this manner, you can start to view hunger as a positive sensation. www.fitnessunderoath.com/the-five-st
ag
es-of-intermittent-fasting/ www.msn.com/en-us/health/healthtrend
in
g/i-fasted-for-16-hours-a-day-for-6-R>months-and-this-is-what-happened/ar-
AA
qjhZB#image=AAovltf|6 ketodietapp.com/Blog/post/2015/03/16
/C
omplete-Guide-to-Intermittent-Fasting The 9 Best SparkPeople Articles for Goal Getters www.sparkpeople.com/blog/blo
g.asp?post
=the_10_best_sparkpeople_art
icles_
for_beginners

Edited by: AURA18 at: 1/28/2018 (19:55)

modelmydiet.com/women Eat mindful and sitting down: Every single time matters because every time I’m either exercising my giving-in or my resistance muscle. If I eat standing up, no matter what it is, I make it more likely I’ll give in and stand up the next time I’m tempted to. Once I make myself sit down every single time, then this skill will get a lot easier because my resistance muscle will be strong. Every time matters! www.youtube.com/watch?v=2h0VhF9ad78 gundrymd.com/flaxseed-benefits-sourc
es
/

Edited by: AURA18 at: 4/11/2018 (13:46)

Bulletproof Coffee? Bulletproof Tea?

I've read many things about the benefits of BPC. It's supposed to help a person with food cravings and energy levels as we implement intermittent fasting (IF).

I'm reducing my coffee intake as it seems to contribute to my acid reflux, so I decided to look at Bulletproof Tea (BPT) options.

I found a few recipes and made some today:

Matcha tea and water warmed in microwave
Add g/f butter and coconut oil
Blend with hand/stick blender
Put in freezer for a while to cool
Add ice
Add non-glycemic sweetener of choice (if desired)

Wow, Maribeth, you are really working this stuff!

I love that WW let go cloud



Edited by: SWEETENUFGILL at: 12/22/2017 (14:38)

a

Edited by: AURA18 at: 6/26/2018 (20:16)

Day 45 Food is increasingly important as I learn more about nutrition and the food industry. I pay more attention to food labels, trans fats and hidden sugars. However. when I am exercising, working or relaxing I do not want to think about Food. Stay in the moment, food is for nourishment. Balasubramanian (Balsy) is going home Dec. 22nd and will learn more about his ancestral diet - Southern Indian. Currently we are mostly vegetarian without grains. We swapped rice & dosa for cauliflower to provide more nutrients & fiber. Sweet instead of white potatoes. We may continue high quality seafood OR eggs 2-3 times a week for health benefits (e.g. Omega 3 and B-12). I am looking into the benefits of getting the B-12 shot at annual appt. in Feb. Still reserching if omega 3 as fish oil better absorbed than plant flax seed. chriskresser.com/the-3-step-process-
to
-determining-your-ideal-carbohydrateR>-intake/ healthierwayoflife.com/2015/12/2-ser
vi
ngs-of-these-vegetable-can-rejuvenatR>e-your-brain-for-11-years/

Edited by: AURA18 at: 12/20/2017 (19:29)

One holiday meal plan Done avoided alcohol, wheat, flour, sugar, etc.
November started out cold but over the long holiday weekend it was beautiful. Burst of energy hiking and raking leaves. Adding more vegetables to crowd out the food cravings. New this T-Day salmon, dandelion leaves & dark green puree soup. Dessert creations with hot apples, sweet potatoes, crushed pecans, dash of neighbors’ maple syrup and festive spices instead of apple, pecan or . We saved room to have different combinations of sweets every night.

Going to wait till the next holidays to have "dessert creations" again. So Thankful to have wonder friends to plan menus together. Maribeth

Days 37-58 I am posting early to plan and prepare for holidays

Day 50 is Xmas (I'll come back here)Day 38 Food had power when I ate mindlessly. About 4 years ago (Jan. 2014) I gave up processed and packaged food and learned to cook.
Love of eating + healthy cooking = I have power over food Learning how food is Powerful medicine (Thanks DJ) gives me power over my family's health. My dog included, Buddy eats a healthy diet.

At times... when I feel weak and old habits are calling me... I visit SP teams and feel powerful again. Prada Milano*!*Look what I found at Goodwill$14 Balsy is going to India (Dec. 22) SIL asked for purses. Sending 20 bags since he visits every 3-4 years. The cashier was miffed she didn't see it first, I think it's real.

Edited by: AURA18 at: 12/13/2017 (20:50)

Gill I learn from everyone
Day 34 Listen Accurately... to stomach not head (good one) My first step was to wait till hungry to eat. Next, recognize fullness. If I eat lots of vegetables I feel full faster.
Dec. 17 One hour before meals sips of water to decide what, where, when and how much I'm going to eat. Afterwards "listen to my body." Move away from food out of the kitchen to evaluate fullness and plan next meal or evening... next day

Day 32 Spacing varies, eating intuitively when truly hungry. Be consiously aware of feeling full on smaller amounts of nutrient-rich foods. OMAD : #1 Dark Green Leafy salad. Add: vitamin C cabbage, A-rich romaine, 2-4 ounces of lean protein and healthy fats (avocados, coconut oil, MCT & EVOO)
"Discomfort between meals or upon a skipped meal was experienced less often on a nutrient-dense, plant-base diet" www.drfuhrman.com/learn/library/arti
cl
es/25/hungry-true-hunger-versus-toxiR>c-hunger
How Josie Is Beating Anxiety With the Power of Health www.sparkpeople.com/blog/blog.asp?po
st
=how_josie_is_beating_anxiety_with_tR>he_power_of_health

Day 29 Handheld foods veggies instead of nuts & popcorn. I use to have heavy carb/trans fat microwave popcorn then switched air popped*** eating mindfully!
Dec. Update: Popcorn and nuts are off my meal plan till Feb. 14 I'm following Dr. Gundry's "Yes" and "No" lists, since Sept., feeling better - digestion, energy & sleep! I want to wait before I may or may not add back foods.
The Plant Paradox Approved Foods gundrymd.com/plant-paradox-shopping-
li
st/
Dr. Gundry Hidden "Healthy" Food Dangers www.youtube.com/watch?v=nL11w9FxltM&
am
p;t=59s
Dr. Steven Gundry - The Plant Paradox www.youtube.com/watch?v=JJl8QLSDUwY
Holiday Health Tips: How to Choose the Healthiest Wine & Spirits www.youtube.com/watch?v=TlJ9sMcNK78 Library books Plant Paradox due 12/21
30 day Keto Cleanse M. Emmerich due 12/2
Tedx Talks
Recipe to losing weight www.youtube.com/watch?v=KfK3eK-kOQA
Longevity www.youtube.com/watch?v=PKfR6bAXr-c
One Meal at a Time www.youtube.com/watch?v=w8u3q8hZtfo
What is the best diet for humans? www.youtube.com/watch?v=0z03xkwFbw4

Edited by: AURA18 at: 12/12/2017 (06:26)