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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/17/17 7:37 P

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Finally, from this lesson: "Describe your daily life by saying, “This is what a healthy person does.”

A healthy me will:
- Weigh each morning and record it
- Eat a nutritionally balanced breakfast
- Record all food eaten
- Observe how my body responds to different foods
- Move often
- Keep a good supply of veggies, beans, lentils, chicken, fruit, shrimp, tuna, Boca crumbles and brown rice on hand to mix and match for nutritionally satisfying dinners
- Keep appropriate foods on hand for snacks and lunch
- Get enough sleep


Edited by: SKIRUNNER1 at: 1/17/2017 (19:48)

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/16/17 9:42 P

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"To change the way you see yourself, you may have to create a different picture. I’m not suggesting that you pretend you’re thin when you aren’t."

I'm on my third or fourth day straight of reading and re-reading this lesson and today is the first time these sentences reached my brain! This is exactly why I have not been enchanted with the way most books present "affirmations" or "positive thinking." I think you have to decide that a positive statement is true before it is effective. Linda Spangle agrees! She says "more positive language" will help us focus on our potential rather than on our mistakes.

Edited by: SKIRUNNER1 at: 1/16/2017 (22:24)

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1/15/17 6:50 P

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In some ways, it's fascinating how and where we get our ideas about ourselves; in other ways, it's almost diabolical. The parent who expresses her unhappiness with herself by telling a child she's fat and always will be. I heard a lot of "You'll always be..." and "You're the kind of girl who..." messages. At 73, I still have underlying and almost hidden (unconscious) thoughts and beliefs about myself that get me off track. Only when I examine and look at my actions, feelings and thoughts and then ask why, ask is that really true, and ask how do you know, do I start getting at uncovering and changing those thoughts. 100 Days is really helpful, nudging and nudging. Brooke Castillo has been helpful, giving me a model to use to analyze. My husband has been helpful, for instance on one occasion asking me, if you did know how (to do something), what would you do?

Get a new title is a lesson aimed directly at the thoughts we "just know" are true about ourselves. But you know what? We DO get to decide for ourselves what we think about ourselves. We just have to find out what we can determine is true, and that takes a deep dive - doing the exercises in the 100 Days lessons and/or using other tools at our disposal.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/14/17 8:57 P

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Linda points out that "your brain doesn’t recognize the difference between a negative image and a positive one." Maribeth has posted a visual on Day 97 that says "Repetition can write any idea in my mind with eternally indelible ink. No other programming tool has as much power to imprint positive thoughts into my mind." The same principle holds about negative thoughts.

The chapter I'm pondering today is "Get a new title." What we call ourselves and what we believe about ourselves really are "self-fulfilling prophesies."

Edited by: SKIRUNNER1 at: 1/14/2017 (21:21)

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1/13/17 7:20 P

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When I was working, I used to have different items in my cubicle that provided this kind of comfort - a picture of me running and a picture of me skiing, several favorite mugs, books to read during break or lunch. Since being retired, my home provides this, I still have favorite items, etc. What I was surprised to discover last night, however, was that sitting down to eat a dinner of nutrient-dense foods that I knew would nourish my body also gave me a sense of emotional safety. I've had a couple of situations lately where I didn't take care that I ate enough "good stuff" at a meal. When that happens, I do have a tendency to eat somethings later that I regret!

Edited by: SKIRUNNER1 at: 1/13/2017 (19:21)

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/12/17 11:20 P

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"Don't ignore your need for emotional safety." In this short lesson, Linda is telling us not to shortchange our own needs for security, safety, and strength. She shows us how to create situations in which we feel grounded and secure. Those of us who have experienced "emotional eating" can recognize upon reflection that that phrase describes trying to get comfort, warmth, safety, or some kind of emotional release from eating either a specific kind of food (sometimes the answer to "What's a cookie for?") or from eating quantities of food that are more than what our bodies need.

Another comment about the whiteboard imagery - we can't erase the whiteboard before we think about what happened to cause the pause because we need to learn from it if there is anything to learn, but then we do need to make sure the erasure complete (holding ourselves harmless).

Edited by: SKIRUNNER1 at: 1/12/2017 (23:21)

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1/12/17 5:01 A

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Interesting visual! Thank you for sharing!
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C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/11/17 4:28 P

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The other noteworthy thing in the "I had a pause" chapter is the image of erasing the whiteboard. From experience, I know that old or inferior whiteboards don't erase like newer ones, and, also from experience, I know that if you pick up a permanent marker in error, you have a problem! So, don't leave ghost images behind of pauses. Linda says "practice the skill" of erasing the whiteboard completely - no recriminations, no nasty self-talk - after we have learned from our pause.

Edited by: SKIRUNNER1 at: 1/12/2017 (00:28)

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1/10/17 6:51 P

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I had a pause. Linda references in this lesson a change in vocabulary regarding weight-loss efforts. I really like this. I am just starting to come out of a longish pause, otherwise maybe called a plateau. I have focused on healthy food, food which agrees with my body. I have physically felt good during this time, but yes, happy that it's starting to "unpause"! My plan, which I have used at times, is to go back to the daily Spark menu plan and work through the substitute foods available.

Edited by: SKIRUNNER1 at: 1/10/2017 (21:32)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
1/10/17 12:28 A

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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/9/17 11:04 P

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Thanks, Gill. I really don't often "do the work" of writing out exercises, so when I got to the end of the book the second time through, I thought that Linda's suggestions might be something worthwhile for me to do. It's been interesting for me to read and reread a lesson and think about it sometimes over several days. Your question about the cookie made me laugh; a couple of days ago Indygirl had a blog Making Healthy Happen, which she ended saying that one always has fewer calories than two, but then she said "One cookie IS kind of lonely. In that case, two has less calories than three." I liked the image of the lonely cookie!

As another thought about the lesson, "Choose to, not have to", when I say, "I choose to lose weight", my nose is clearly pointed toward understanding that I have to CHOOSE to do the ACTIONS that will result in a weight loss. My brain understands that I need to think specifically and make a list, then do the list. "I have to" is a wish without a plan and sometimes without hope, "I want to" is a whine, but "I choose to" is a plan in the making.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
1/9/17 3:30 P

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I like that: if we say "I choose to......." we have the chance to ask "why?"
I'm battling with the curse of the cookie at the moment - and I keep thinking "what are cookies actually FOR?"

Anyway, I'm enjoying your posts - thanks!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/8/17 7:21 P

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I choose to... When I re-read this chapter just now, I thought, "or I can say I want to do something." Then I immediately realized that would be a mistake - we say I want to all the time... I want to lose weight being the most often and obvious. I want to is a whine; I choose to is a decision to act. When we substitute I choose to for I have to, we can discover that maybe we don't want to choose to. We have the chance to ask "why?" and we may find out that we are being pressured by someone (or even by ourselves) to do something either against our interests or just that we actually don't need to do. It gives us more of a chance to be as honest with ourselves as possible. We can still decide to do the thing, maybe go to a job that we don't like, but now we discover that we can think about maybe looking for something else, for instance.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/7/17 2:12 P

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Ditch the critic - our brains work to find proof of what we say about ourselves. This is a reason I think we must see our internal comments about ourselves as truth. I think this is the place to pull out the "I used to think...but now..." lesson. And I think it's good to write some of these out to be able to think about them and decide how to say the self talk so that it is truthful and compassionate; also, so that we can decide if there is a better way to talk to ourselves about a situation.

>When someone made a remark about my weight, I used to agree with them inside myself and feel humiliated, but now I know that they may be just somewhat thoughtless and I know I'm eating as healthy as I can, so I feel good about that. I don't have to explain anything.

>When I eat something that is not on my program, I used to call myself names, but now I know there must be a reason for doing it and I can think about what that is. I am happy that I can have more control of my thoughts than I used to.

Edited by: SKIRUNNER1 at: 1/7/2017 (20:35)

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1/7/17 6:14 A

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Thank you for sharing!
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C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/7/17 12:49 A

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Excerpted from Chef Meg's Spark Coach lesson:

Foods in their most natural, fresh state are considered whole foods. Think: Produce right from the tree or vine. Meat without added breading, fats or seasonings. Dairy products without added sugar or thickeners. And grain products that haven't been bleached or refined....

(Whole Foods help you lose weight because...) Processed foods are easier for your body to digest. That means your blood sugar levels spike and you feel hungrier sooner. It takes very little energy for your body to break them down. In contrast, whole foods are what your body is designed to eat. They take more time to process, so their energy is released to your body slowly and steadily. They keep you full longer, too. Because your body has to work harder to digest these foods, it burns more calories to process and digest the whole foods you eat.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/6/17 2:52 P

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I do find some food doesn't "agree" with my body. And it changes.

I used to eat yogurt all the time. I especially enjoyed Trader Joe's strawberry yogurt. Now, yogurt gives me heartburn. Even more interesting to me, when I start eating something recently that had yogurt in it, I immediately didn't like it. I had purchased a breakfast oats product of a local store that sells freshly made meals. It looked really yummy to me. When I then looked at the ingredients, yogurt was in it.

I used to eat Edy's slow-churned ice cream when I wanted ice cream. I hadn't eaten ice cream other than an occasional Dairy Queen cone for a couple of years, but on my birthday last month, I wanted ice cream but the store was out of Edy's vanilla, so I bought Blue Bunny Homemade Vanilla to eat with the small cake I got to share with my husband. The cake was ok, but the 1/2 cup of ice cream seemed to really be extra satisfying to me. Instead of tossing it out, I kept it in the freezer. If I would have been using Linda's dot system, I would have put it down as a yellow or red dot day. Instead, the next day my weight was down. I waited a few days and tried another small serving. Same thing. I'm not saying this is a food "to lose weight", but a food I found that I can include in my menu from time to time.

On the other hand was my experience a few days ago with a slice of cheesecake which was 113 calories. For the rest of the day, I was uncharacteristically ravenous. I had to eat a large quantity of Dr. McDougall's low-sodium Vegetable soup to which I added peas, mushrooms, spinach and carrots. Then I made my own soup and have really been eating large quantities of cooked veggies and have kale and kohlrabi ready for my next batch.

My point is that by carefully monitoring my responses while and after eating a food, I find out what works for me.

Edited by: SKIRUNNER1 at: 1/6/2017 (15:13)

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1/5/17 7:50 P

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EATING IS NOT A MORAL ISSUE! Don't think in terms such as CHEAT, GOOD, BAD. Take back your power around food.

The no good or bad chapter is so concise and clear that we must not characterize ourselves as good or bad for what we eat, nor must we define food itself as good or bad. The latter notion is less easy to accept- veggies good, cheesecake bad - no? No. The fact is that people of "normal" weight and good health eat both veggies and cheesecake, eggs and bacon and cookies. I know some of those folks. I live with one, in fact. I think this is one of the things I mean when I say I want a normal relationship with food. When these folks eat a food which we may have formerly labeled bad, they naturally know when to stop. I note they don't eat this food often, nor do they have the concept of treating themselves when they do want ice cream or pie. They just eat the pie or ice cream.

Edited by: SKIRUNNER1 at: 1/5/2017 (19:50)

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1/4/17 2:05 P

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Buffer - something that serves as a protective barrier, to cushion.

Linda says create buffers between us and our trigger foods. Put distance, don't tempt yourself.

Brooke Castillo says don't use food to live a buffered life, e.g. don't use food to stay away from emotions we want to avoid. Being willing to face AND FEEL uncomfortable emotions (fear, shame, anger) gets easier when we understand they are just "vibrations in our body" and that if we are willing to feel them, we can look at them and decide if there is an alternate way to think about the circumstances that caused them. Or, we can continue to say we have problems with "emotional eating." I'm still working on both Linda's and Brooke's suggestions.

Or, taking out the garbage! emoticon

Edited by: SKIRUNNER1 at: 1/4/2017 (14:09)

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1/3/17 5:29 P

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Just do one thing works nicely as the next favorite lesson. One on the ways Linda says to spark motivation is to do something. Just do one thing does work and it's then easier to do the next thing.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/2/17 8:40 P

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"Create fresh ideas...". Linda is telling us something that Brooke Castillo does, that as adults, we actually get to decide what we want to think. Castillo says we need to ask ourselves to think about the different things we could viably think about a situation and then to think about how each of those thoughts would make us feel. (Write them down to help our analysis.) Ask which of the thoughts is true or could be true and decide which thought to have. This lesson and the lesson "I had a pause" are examples.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/1/17 6:25 P

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Motivation "provides the power behind all of your actions." "You create it through your thoughts, your self-talk, and your attitude." Make a list of actions that would move you toward a goal and then "simply do the things on your list."

I don't have to "feel like doing" something, I just have to do it. Doing the task can actually help me "feel like" doing it the next time (note my earlier entry about a non-food related task). Thoughts that can change might be "that wasn't so hard, I'm proud I followed through," or even "I can do that, I'll do it from now on." Attitude might be, "OK, that didn't go so well, but I'm looking forward to the next chance to do it again and do it better."



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
1/1/17 4:03 P

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This morning I had a little task I wasn't going to do. I remembered this lesson and did it. Yeah, me! emoticon



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/31/16 8:20 P

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Motivation is a choice.

Motivation is a strange animal. Is it an act or process? Is it a condition of mind? Or is it a force or influence? It really doesn't seem to be an emotion in and in itself, but we certainly know when we are motivated, or more importantly, when we are not. I don't feel like it. I don't want to do it. I dread the thought of doing it. There's always some it, some action or series of actions (tracking, working out) or some negative action (NOT eating something).



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/30/16 6:41 P

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I am using "Listen Accurately" to pertain to both being able to know when to quit eating and to know when to eat. I still don't know how to describe how I know when to eat - sometimes it happens before I'm aware of actual hunger, it's more my body telling me it needs fueling. I'm taking due note of time and how much I've eaten, and so far, I'm doing pretty well.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/29/16 4:40 P

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The next lesson that I'm rereading to ponder is "Listen accurately." Listen to your body, Linda says. I have had problems with this.

My first time through the book, I wrote: "It's an absence of something, not the presence of something you can positively describe." I guess in this case that would be the absence of hunger?

The second time, I wrote: "this time through the lesson I noted the sentence about feeling fullness in the abdominal muscles that cover your stomach." I think it is not uncommon for people who are overweight much of their lives to have trouble keying into the physicality of their bodies. It has been for me.

I have been intrigued with the No S plan that Gill introduced us to, but have not been comfortable that I would be able to follow that plan without getting hungry at non-meal times. I have tried a version of "intuitive eating" at times which has had on and off success.

Edited by: SKIRUNNER1 at: 12/29/2016 (16:57)

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DSJB9999's Photo DSJB9999 Posts: 6,692
12/29/16 1:41 A

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There is nothing wrong with Eating for Satisfaction if it fits your plan with Exchanges and all!!! emoticon emoticon

Donna
Lancashire, UK

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/29/16 12:08 A

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I see I REALLY like "Eat for satisfaction!" LOL!



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12/28/16 3:49 P

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My mistake, Donna, was that I didn't eat it with my meal. We waited a while, apparently I didn't have anything in my stomach so I really felt the effect. That usually doesn't happen if I eat sweets with my meal.

One of the foods that is really satisfying for me, both psychologically and to my body, is walnuts. When using the Spark meal plans, I was delighted to find that exchanges included walnuts and almonds. I thought I had to avoid nuts altogether because I had trouble limiting myself when eating nuts. My usual experience was eating nuts out of a bowl! Salted. To use walnuts and almonds with meals, I bought unsalted and weighed or measured carefully. I found that 1/4 ounce of chopped walnuts was a scant tablespoon. This morning I added those walnuts to my protein blueberry pancake. Delicious and satisfying. Eat for satisfaction! Focusing on the look, smell and taste has helped me both to enjoy eating more and to realize the reasons I used to have for eating need other, real solutions.



Edited by: SKIRUNNER1 at: 12/28/2016 (16:47)

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DSJB9999's Photo DSJB9999 Posts: 6,692
12/28/16 4:00 A

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Cheesecake can have a place in our lives, so long as its small!

Great plans with the veggies, I'm def gonna have more today too.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/27/16 7:48 P

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My next favorite lesson of the second time through the book is "Eat for satisfaction." After filling up with vegetables after my incident with the cheesecake, I bought tons of fresh veggies today as well as more McDougall's lower sodium vegetable soup. This I fixed for dinner after I added fresh spinach, mushrooms, peas and corn to it. I also bought a chickpea veggie burger and wrapped it in a Tumera wrap with mozzarella cheese to eat with the soup. Both were scrumptious! I didn't finish the soup, so that is in the refrigerator now. I am also going to be making the Weight Watcher's vegetable soup this week; I dug out that recipe yesterday.



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12/26/16 4:23 P

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I don't eat much sugar, so I really felt the effect of the small slice of cheesecake I had yesterday. Gripping, intense hunger within a half hour! Had to make sure I ate really good stuff in answer. Cheesecake is not fuel!



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12/25/16 2:25 P

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Fuel or filler. My body feels better when I eat fuel primarily. This is especially important because I am less active than I used to be. I've also found that what my body likes changes. I think I will go back to the Spark menus for awhile.

"Don't ask your body to run on junk...look for foods with significant nutrient density...Never assume you can get healthy food at a moment's notice."



Edited by: SKIRUNNER1 at: 12/25/2016 (16:39)

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12/24/16 4:22 P

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It is a lovely glass, I agree x

Donna
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12/24/16 3:40 P

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Thank you, Donna. Blessings to you.

What better season than this to continue focusing on this lesson!

Watch for rainbows! "Start training yourself to notice the good things...(be) grateful for what's already there...Cultivate a sense of gratitude for the simple things...celebrate and appreciate."

Today I notice and appreciate:
- My breakfast water glass. It's a child's plastic glass and makes me happy.

It says "... have a sunshiney day"

- That people seem to be happy in the days before Christmas.
- Christmas.




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12/24/16 3:25 P

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Merry Christmas emoticon

Donna
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12/23/16 10:10 P

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Best wonderful Holiday Wishes to you as well, Chele! emoticon emoticon emoticon emoticon

Watch for rainbows! "Start training yourself to notice the good things...(be) grateful for what's already there...Cultivate a sense of gratitude for the simple things...celebrate and appreciate."

Today I notice and appreciate:
- Jello Temptations Lemon Meringue Pudding cups. 80 calories
- I get to have 6 almonds in my salad.
- That after a forecast of ice again, today was like an early spring day, at least during the time I was out.
- That I seem to be breaking my plateau.
- My beautiful burnt orange and gold ginger jar.




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12/23/16 4:23 A

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I agree! Healthier food often tastes better!

Happy Holidays!

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
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12/22/16 1:59 P

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What I started out yesterday was to say that as I have focused enjoying the taste of my food, an interesting thing has happened to me. I no longer look at a picture of food and imagine the taste of it, I no longer fantasize about eating large quantities of pizza or cake! Generally, the primary time I think about the flavor of food is when I am actually hungry and thinking about what I am going to eat. Secondly, basic healthy food seems to both taste better in my mouth and to feel better to my body and digestion. Win-win! emoticon



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/21/16 3:13 P

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And as I reread this lesson this morning, this important point stands out: "give yourself permission to enjoy food instead of feeling guilty about eating it...". Oh, yes, guilt. That worthless, debilitating feeling, that nagging wretch. Guilt, I've known ye well. Begone!

Guilt is right if I've truly done something immoral and if it spurs me on to make things right and change my behavior. But a piece of pie is not immoral. A bread and butter sandwich is not immoral. I used to feel guilty at eating, period! That's insane! Eating is good. Eating is necessary. Linda is urging us to make friends both with our eating and with food!



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/20/16 7:16 P

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Thanks, Donna!

The "eat for satisfaction" lesson is the next important lesson for me.

"Do you ever finish one food and then search for something else because you still want to eat?" Yes, yes, that was me.

"For your brain to achieve satisfaction, you have to...appreciate your food."
It is impossible to appreciate the taste or texture of food if I am bolting it down, if I am trying to shovel in as much as I can.

"Let the food sink into your awareness...allow yourself a sense of pleasure from eating." But when EATING is a in itself an important source of pleasure, it seems weird to think about instead focusing on the food itself as where the focus should be. I had to acknowledge that sometimes the food itself really didn't taste that good, the action was going on in my head, i.e. what I thought the food was going to taste like rather than what it actually tasted like. I remember the day I acknowledged the ice cream I was eating tasted like the cardboard container instead.

"When you need emotional soothing, eating can often make feel frustrated rather than healed." And here's the key - there's other work to be done. Food is a good in the world, but it can't hug, can't tell me the truth, can't help me unwind some of the emotional chains that get crossed up in the real world.

Edited by: SKIRUNNER1 at: 12/20/2016 (22:35)

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DSJB9999's Photo DSJB9999 Posts: 6,692
12/20/16 12:02 P

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Great work, maybe I should do the same when I finish this round as some of the days I need to work harder on! emoticon emoticon Donna x

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/19/16 9:02 P

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Thank you, everyone, for your good wishes. Please comment at will on my musings and thoughts!

I'm staying with the first lesson again today. It may be the most important lesson of the book. How we think affects so much of our lives. I grew up in a "feelings" kind of family. As a consequence, much of my younger adult life was me saying, "That's just how I feel." When I would get a compliment, I'd know what the "real story" was, that is how I felt inside about it was the truth, etc. I did a lot of "I can't help it, that's just how I feel." As a semi-intelligent and semi-sane individual, I worked my way through it and have managed to live a pretty darn good life. But it manifested itself in my unending up and down struggles with weight. After I'd started using SparkPeople menu substitutions and before I discovered this team, I found the Brooke Castillo podcast when she was interviewed by Heather Robinson on her podcast, "Half-Size Me." Brooke has a concept she calls "The Model" which she uses to help break down (among other things) the circumstance (real thing in the world), what we think about that circumstance and consequently, what we feel about it. She demonstrates that we need to ask if what we think about the situation is what we WANT to think about it, if what we think is an accurate thing to think, etc. She contends that as adults, we have the right to think whatever we want about it (and that we also need to be responsible for what we think.). I think Linda does this same thing starting with this first lesson. She has gentle and subtle (and effective) ways throughout the 100 Days book of helping us move our thoughts and understandings toward more productive ways of thinking, feeling, and doing. I love that I found both these ladies (all three, actually- Heather included)! emoticon



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MAWMAW101's Photo MAWMAW101 Posts: 12,601
12/19/16 8:12 A

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Congratulations! emoticon
This is my third time going thru the days and now I can see the lessons that have become automatic in my daily living.


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
12/19/16 7:35 A

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emoticon
I love your Report journal - and look forward to reading about how you progress from here.
Happy Christmas!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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DSJB9999's Photo DSJB9999 Posts: 6,692
12/19/16 3:05 A

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emoticon We do have to keep at it dont' we to make it REALLY work! hugs x

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
KALISWALKER's Photo KALISWALKER Posts: 23,510
12/18/16 4:13 P

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That is quite a revelation - I can decide what to think about something and consequently then how I feel. So true, we clutter our minds with a lot of stuff that is not relevant or necessary for our well being.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/18/16 4:06 P

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I used to be that way, but now I ...

Why did it take an entire lifetime for me to be convinced that I can decide what to think about something and consequently then how I feel? I used to think "positive thinking" was just trying to fool yourself and ... without some work on our thoughts, it is. Linda correctly points out that "always" and "never" thinking are beliefs, not facts. By saying we can invent new outcomes for our goals and giving us an exercise to use, she points us toward ways of thinking about and defining new ways of being that we can see as possible, not just as pie in the sky, so to speak.
- I used to eat whatever sounded good to me, but now I plan healthy meals.
- I used to feel angry that I "couldn't eat like everyone else did", but now I know that I can have modest amounts of goodies if I want them but more importantly the "everyone" elses really don't eat like I thought they did! (See the "always", "never", "everyone" thinking?)
- I used to think dieting meant restriction and unpalatable food, but now I know healthy food can taste terrific.

Linda then says to live in a way that makes these new outcomes true. It is possible! As we live the way our new outcomes are, we gather evidence that it can be done.

This is not magic and it is sometimes not easy. I have read numerous Spark articles, used Spark meal plans, been through the 100 days book twice, listened to 144 podcasts by Brooke Castillo, and my actual weight loss has been very slow and sometimes plateaued. But I used to give up, but now I don't and it's actually both enjoyable and easy.

Edited by: SKIRUNNER1 at: 12/18/2016 (16:19)

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/18/16 3:27 P

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The three lessons that I chose each time through are:
- I used to be that way,
- Eat for satisfaction, and
- Watch for rainbows.



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
12/18/16 3:25 P

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From second time through 100 Days:

My second time through, I have chosen my top ten lessons without looking back to see what I selected as favorites last time. My top ten are actually eleven!
- I used to be that way
- Fuel or filler
- Eat for satisfaction
- Listen accurately
- Motivation is a choice
- Just do something
- Buffers
- No good or bad
- Watch for rainbows
- Ditch the critic
- Live as a healthy person

Linda says "figure out how to make all of these concepts a permanent part of your life", "use them as a foundation for your daily life", and "list your top 10 skills along with any other principles or values that you want to keep in your life long-term." I am going to do just that, probably in the Reports Forum here. First principle will be SparkPeople. I have learned so much from this site and then from this book and team!

-----------

From 1st time through:
This is how I live:

Day 1 - I used to be...but now...
Day 43 - Choose to, not have to
Day 68 - I had a pause
Day 74 - Watch for Rainbows
Day 76 - Emotional Safety
Day 80 - Get a new title
Day 24 - Eat for satisfaction
Day 89 - I do care
Day 97 - Use what works
Day 50 - Ten minute solution

I have really enjoyed this team. It's been the most active community-wise I've been on Spark. Thanks to you, Rawcookie, for getting me through the book for the very first time ever.
Thanks, everyone else, for your comments, your insights, and all of your contributions.

Finally, thanks to Linda, for your life work which undoubtedly has helped thousands of us, and for writing your books.

I'm not sure what tomorrow morning will bring. My guess is that, as usual, I'll sit down and open the book - it'll be day 1 again. If I do, when you all start again in October, I'll be just a few days ahead of you. Don't be surprised if I look back and comment!

----------

My plan now will be to use each day to compare the two lists, maybe pick a lesson each day to revisit, and add in other thoughts and planning.




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