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KALISWALKER's Photo KALISWALKER Posts: 23,037
4/27/18 11:03 A

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Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 193.6 
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
1/15/18 8:23 A

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KALISWALKER's Photo KALISWALKER Posts: 23,037
11/17/17 5:09 P

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You are living the happily ever after with your partner. You need to feel good and stay healthy.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 193.6 
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226.25
210.5
194.75
179
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/5/17 8:34 A

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Thanks Lynn! I always do better when I remain focused!

Updated a bit:

Reasons to Reach Healthy Weight

1. Normal blood pressure-- done, but still on meds
2. Normal cholesterol--done and off meds
3. Reduced cancer risk
4. Strength and stamina for enjoying ife
5. Comfortable in jeans and belt--done
6. Under weight limit on ladders
7. Wear regular size clothes
8. Be better at 60 than I am was at 57- done!
9. Shave legs in the shower--done
10. Put pants on while standing up--done

And ten more!
11. Roller Coasters- done!
12. Ziplining --maybe next year, had a shoulder injury this Summer, need to rethink this.
13. Cute boots!
14. Regular width shoes
15. Matching bra & panty sets
16. Tie my chef's apron in the front--done
17. Wrap a bath towel completely around myself
18. No trepidation around seeing the doctor--done
19. Bend over and paint my toenails--done
20. Longer life expectancy


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KALISWALKER's Photo KALISWALKER Posts: 23,037
11/3/17 6:06 P

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Good you are getting ready for another round. emoticon

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 193.6 
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226.25
210.5
194.75
179
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/29/17 9:12 A

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Checking in and reviewing posts from previous rounds of 100 DWL in preparation for the next round that starts on November 6th. How much changes in a few short years!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/26/17 4:42 P

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Finally over this cold. Feeling much better. Colored my hair attempting a darker blonde and ended up light brunette. I like it. Sometimes an oops is a plus!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/22/17 7:44 A

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Throat is raw, ears blocked....ahhh Welcome Spring? With age comes allergies!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/21/17 11:10 A

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Still tweaking things in Onenote, was able to add my WW points calculator and recipes program from Excel and started a page with A-Z points values so any time I have to calculate or look something up I can add it in on that page for future reference.

Still fighting a cold and feeling less than 100%, determined to get back on track regardless of that. Points already calculated for dinner. We are making a stir fry of leftover turkey breast with white rice and adding a bag of frozen mixed veggies and an onion chopped and sauteed in a bit of water. Tom will top his with turkey gravy, I will have mine au naturel :)

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/20/17 11:25 P

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Linda Spangle's blog today spoke volumes. It talks about body memories of bad days in our past leading to a "down" feeling or an "off" one when everything else is going well in our world.

I have had days like that, being a widow it comes out of nowhere sometimes. I have a new love and a very new life, yet I still occasionally have one of those days, and it's nice to know I am not alone and that these feelings are rather normal.

My eating has not been good the past couple of weeks. I found my old Weight Watchers points books and will be going back on my old Flex plan from 2003/2004. The one I reached goal with originally and that I also lost over 100 pounds with in 2014. I have regained some of that 100 and I want them gone for good, and then I want to get to Onerderland, and beyond.

I have updated my WW diary page template in Onenote where I will track foods/points eaten, and other items.



I'm not sure what my final goal weight will be, I will know it when I get there. For now, one day at at time, one pound at a time. Onward & Downward!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/15/17 9:13 A

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We are on day#15 of this round of 100 DWL, I have been privately journaling in One Note on my computer and still keeping up with the daily posts for the team here. Time....never enough of that commodity lately!



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/6/17 8:20 A

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Getting caught up! I sort of went off FWTS and it took til today to get caught up with 100 DWL.

I'm back in the saddle and doing ok.

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
2/2/17 8:54 P

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Chapter 3 - No More Drama

emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

1. Don't let the scale be the only way to determine if you have lost weight.
2. You scale doesn't care about your weight loss efforts.


emoticon What are some ways you can relate to the clients or examples in this chapter?

In the past I have allowed what I believed to be "undeserved" gains to throw me into a tizzy of overeating for a few days.

emoticon What will you do differently as a result of reading this chapter?

Keep the scale in perspective. Focus on average weekly calories within range and getting in exercise as my measures of success. Remind myself to TRUST THE PROGRAM.


I thoroughly enjoyed my day off today. I worked last Saturday so I get Thursday off, and don't have to be at work until 2 PM tomorrow and work a 4 hour shift before having the weekend off. Nice!

We went to the local fruit and butcher's market today and had a nice steak and baked potato dinner. We made baked white potato for Tom and sweet potato for me in the air fryer. They were delicious, crispy skins with fluffy soft insides. The steaks were cooked on the Foreman grill. Simple, tasty and healthy eating. My favorite!

This afternoon we took a small nature hike in the February sunshine at Crosswinds Marsh. The boardwalks and paths had about 4 inches of snow cover and it was slower going than usual, yet lovely with temps in the mid-20's and the Canadian Geese honking in the distance. We spotted some deer trails but did not see any this time out.

I've had a good 7 days on plan, still staying off the scale until this cold is over, but can see my calories are well in range. Truly enjoy the trending reports in Spark Premium to help measure success.

Onward & Downward!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
2/2/17 8:49 P

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FWTS - Chapter 2- The Scale is my Enemy




We are our enemy, not the scale. We blame the scale for the number it reports, yet we are the ones that contribute to the number. Yes, after a week or a month of being perfect on our food plan we may step on the scale and expect a big loss.

Our body does what it's going to do, and sometimes that loss doesn't show up, or we even have an "undeserved" gain.

I used to let that bug me. Now , I focus on the overall outcome of my eating plan. To be healthier and live longer, enjoying each day.

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
2/2/17 8:49 P

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FWTS Day 1 What's wrong with my scale.

In the past my routine was to wake up, use the bathroom and then step on the scale. Every morning. I'd be upset if it was even the slightest bit up and delighted if it was down.

After going through the book the first time, I broke that weigh in addiction. I can tell my program is working by my green dot calendar, and by how I am feeling in general, and have a weekly or bi-weekly weigh in to track overall progress.

Right now I have a cold and can feel my ring tight on my finger, which usually spins. I've eaten on plan the past week and know that puffiness and water retention are from being sick, despite drinking plenty of fluids. Thus, I am not worried about it. It's temporary and I will continue to eat on plan to encourage my body to heal.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,019
1/17/17 4:59 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

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
1/16/17 8:17 P

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My new Day 100.

The first time I made it through all one hundred days, my day 100 was on September 27, 2014. My husband of 40 years passed away just 10 days later. Needless to say the ensuing grief, being thrust into the new life of being a widow (there is NO handbook for this stuff) led to emotional eating and a complete abandonment of healthy eating behaviors.

I restarted another round, twice, and was unable to complete it so here we are in early 2017 and I am just now completing a full second round. Reading back through posts to see what I wrote the first time took me through blogs about Gary's funeral, his eulogy and the rough days afterward. Yet, here I am, a little over two years later, with a new relationship, and while Gary will always be in my heart, I have learned that I am stronger than I ever imagined and yes I MATTER and I need to take care of myself.

My favorite 10 days, have not changed. This is how I live....

Day 100 - This is How I Live

emoticon It all started and goes back to day # 1 from June 20, 2014
I used to have Perfectionist thinking and if I went "off" plan or ate a "bad" food that was the turning point that led to a binge that lasted for days/months/years and a lot of weight regained, but now I realize I need to focus on being about 90% perfect and let the rest take care of itself.

emoticon Day#4 taught us to look at Boundaries and Not Diets
On the 2003 WW Flex Plan I have a daily point target based on my current weight, plus 35 weekly flex points. 

My narrow path might be a week where I use zero to ten of my weekly flex and definitely do not use any activity points. 
My wider path would be going into "maintenance phase" where I add back four points per day, and also have my 35 flex available. 

This allows me to eat a little more, without going into a full out binge.

emoticon Day # 19 taught us to eat "reasonable" amounts and has us measure the portions we were previously measuring with our eyes to ensure we were on target. I did pretty good!

emoticon Day # 20 invites us to use the Half Off Special method, very helpful at restaurants and parties!

emoticon Day #23 reminds us of the importance of Savoring our foods, we eat for fuel or flavor, and savoring ensures we enjoy the process.


emoticon Day # 33 introduces the Fullness Scale, and a goal to eat to Full +1, occasionally +2 and avoid +3

For this exercised I practiced with my morning measured out bowl of oatmeal with peanut butter and skim milk. +1 arrived with about 3 tablespoons of oatmeal left in the bowl. I threw it out and am comfortable in the knowledge that if I feel hungry prior to our main meal, there is some fresh cantaloupe cut up in the fridge that will tide me over. 

emoticon Day #35 introduced us to the eating pause, that occurs naturally when we've had the right amount of food for satiety. It's not easy to find it, and once you do, you notice it more and more!

emoticon Day 36 reminds us to Slow Down our Eating….this is a work in progress for me.
I don't set a timer, but if I do find myself eating less quickly, as these habits of a lifetime do take a while to change, I will put down my fork between bites or eat left handed instead of right handed to slow myself down a bit. 

emoticon Day # 80 We give ourselves a new title. I am no longer "fat and sassy" I am "happy and healthier".

emoticon Day # 93 We wrote our 20 year plans. And tomorrow, I live that plan again and like the shampoo bottle, repeat, repeat, repeat.

Thank you to all my Sparkfriends who have gone through this journey with me. I am not where I want to be yet, but I am in a much better place than I used to be. I know that in time, I will get to goal, and then I plan to stay there, Lord willing.

Here are some of the memes I made along the journey:

















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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
1/8/17 8:47 A

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Day 91-99

Day 91 Obesity is a condition

I think I have spent too much time ignoring it in my lifetime. I accept it, and then I vow to become a recovering person with obesity instead of giving in to my "fat fate".

No matter how thin I become, at goal, or how long I maintain, I am still going to have the inner obese person whose fat cells are storing excess estrogen and putting me at a higher risk of cancer. The pounds will be shed, but the fat cells, those darn buggers live forever.

I accept that I will need to conscientiously follow my eating plan for the rest of my life so that I win this battle and not give in to defeatist attitudes.

Day 92 Accept the Solution

~ Think about your solutions for the condition of obesity. Are you willing to accept the changes you'll have to make in order to manage this for life?

Yes I believe I have. I have had pauses along the way in this journey and yet I have returned to the narrow path without gaining it all back. I feel like this is something I can continue to do.

~ Write down your thoughts on how you feel about accepting the solution.

I feel empowered!

~ Make a decision about what you want to weigh long-term and record it in your notebook. Add a few thoughts on how you can live in a way that supports that decision.

Not so much a weight as a size. I'd like to be a size 12 again, whatever weight that ends up being. At that size I can buy "normal" clothes and will be low enough to be below the weight limit on ladders and for zip lining and tandem skydiving. Two items that are still on my lifetime "to do" list.

Day 93 Twenty Year Plan

~ 7 things I can do forever 

emoticon Log in to Spark People and participate in teams daily

emoticon Exercise: cardio at least 3 x a week, strength training at least 2 x a week

emoticon Follow my WW Flex plan

emoticon Take the medications and supplements recommended by my doctor

emoticon Have an annual physical, well woman exam, Mammogram

emoticon Have twice a year dental exams and cleanings

emoticon Have an annual eye exam


~ 3 favorite foods and a plan for managing them 

emoticon Cheesecake - only if it's really GOOD cheesecake and then worked into my flex points for the week, perhaps will have this 3-4 times a year

emoticon Macaroni & Cheese- this is something I like in colder months and have a fabulous recipe for one made with soy cheese and whole wheat pasta so no need to worry about working it in

emoticon Pizza- again something that will fit easily in my plan provided I have no more than 2 slices which at this point is plenty for me. We have pizza when DH is in the mood for it, which is around once every 3 months

~ my exercise plan and how I'll make it work 

30 minute (or more) nature/fitness walk 3 x a week

emoticon Dumbbell curls and pushups 2 x a week

~ barriers and life issues -- a plan for handling them 

emoticon Before all else fails "Let go and Let God!"

~ immediate crisis plan if I begin gaining weight 

emoticon Go back on weight loss points version of Weight Watchers.
Take time to examine my recent intakes. Am I stretching portions? Eating too much? Moving too little?

Day 94- Three Columns of weight loss


I have used the dot calendar in the past and found it a helpful motivator. I bought a new small square calendar for 2017 with the intention of starting it up again.

Now if I can just remember where I stored it!

I also like having a nice journal book for tracking my progress, recording points values of foods I've had to calculate or look up on my own, inspirational thoughts, etc.

90% "on plan" is the number that results in sustainable weight loss for me and allows for 3 days of wider path eating each month, enough to cover special occasions and Birthdays if needed.

Day 95 - Set your intentions

My intentions for this day, and all those that follow up.

Live life to my fullest potential.
Enjoy nature.
Love unconditionally.
Appreciate others.

Day 96 - What Will it Take

~ In your notebook, write down a goal or activity you want to accomplish.
Wear regular size (18 or lower) clothing.

~ Create an action step by asking yourself: "What will that take?" (WWT)
WWT - Follow WW flex plan
WWT- Exercise : cardio 3x week, strength 2x week
WWT- Check in on SparkPeople daily
WWT- TRUST THE PROGRAM!
WWT- Do all the above, then do them again, and again and again.


Day 97 - Use What Works

emoticon 8 or more cups of water per day keeps me hydrated and regulated

emoticon 5 or more fruits and veggies for nutrients and satiety

emoticon Spark daily, even if on vacation I have the app on my phone

emoticon get enough sleep each night

emoticon exercise

emoticon Journal, my food, my feelings, my TO GET DONE list, my Someday, Maybe, my goals, dreams, etc.

emoticon support from friends and loved ones

emoticon supporting my friends in this journey, we learn from each other

I will be continuing with my Weight Watchers Flex plan. It has worked quite well for me in the past and I see no need to fix what isn't broken.

Day 98 - New Year's Resolution (2018)



~ I now wear size 18 or less (where I want to be one year from now)

~ I'm pleased with my strength, stamina and "can-do-it-tude".

~ My body feels healthy and strong.

~ I'm exercising by reviewing my top ten list and reasons to reach a healthy weight daily.

We were supposed to create a vision collage of the above. For me, that isn't necessary as I know exactly what at goal looks like, I've been there before!

Day 99 - It's Not in Here (the fridge or cupboard)


LOL there never is anything in there that I can't have!

If hunger isn't the problem, food isn't the answer. So I will find it within, by reviewing my plans and strategies for emergency emotional hunger and implementing a task to distract myself.

Crochet
Drink Water
Hug my boyfriend. If he's not home, hug a cat or 2 or 3!
Phone or text a friend
Read
Pray


Edited by: FOCUSONME57 at: 1/15/2017 (09:52)
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
12/29/16 6:49 P

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Day 81-90

Day 81- Unhook the chains

I made the mistake of reading what I wrote the first time through. It had been a particularly difficult day in caregiving and I had given in to eating more than I should.

for today I had a healthy breakfast and packed a healthy lunch. It was a stressful work day(I work telephone customer service for a financial institution) and I had to deal with multiple unhappy people and try my best to resolve their issues and maintain my own positive outlook.

By the time I got off work the tension in my neck and shoulders was mounting. I texted Tom I was on the way home and got one back saying he had gone to his daughters house.

Then I stopped at the corner store for milk. They had little cheesecakes in the case next door. One of them jumped into my arms like the fat old days and said "take me home!", so I did.

I got home and found the trash cans had not been put out yet, so stopped to do that and in the process saw that our neighbor had damaged part of our lawn with their snow plowing....ugh!

Went inside and ate the entire cheesecake which is supposed to be 3 servings. I felt stuffed and yucky afterwards. Tom came home about 20 minutes later and we went to taco bell to pick up something for him to eat. Came home and ate a can of beef ravioli myself.

I am going to learn from this one and move on.

Day 82- Last Straw Eating

Developing an emergency plan/kit and having a "safe place" are helpful. For me, also carrying my emergency piece of fruit means I have something I can snack on when I need to crunch/munch away some stress.

A brisk walk, a few deep breaths can make all the difference.

For a really downer mood, nothing beats cuddling up on the couch under one of my self crocheted afghans with Houdini snuggled in the crook of my arm purring away.

At work or out in public, hmmmm, maybe I need to snap a picture of Houdini's cuddle therapy to carry on my phone?

Day 83 No More Deprivation

Nothing I wrote first time really applies.

I don't feel deprived. If I want something I will find a way to have it that is healthy and a reasonable portion. I might employ my magic notebook and delay the gratification, or I might just have two bites of it.

I have found that many times a craving has nothing to do with hunger and thus needs to be addressed without food.

Am I truly hungry, or am I Angry, Stressed, Lonely, Tired or Thirsty. Hmm, one more and I'd have the 7 dwarves of eating! Hmmmm, maybe I'll go with SATISFIED as the Happiest Dwarf of all?

Day 84- The Expectation Square

Rigid- Expecting to lose a certain amount of weight within a specific time frame

Expanded Expectation- Why the rush? When I get there I want to stay there. It may take longer this time through, my body is different and uses fuel differently than it did before menopause. Relax! Enjoy the journey! Peace out!

During one of our many mergers throughout my career, we were led through an exercise for dealing with change. We were allowed a 24 hour wallow space ( to whine) and then we either had to act on it ( our feelings) or let them go!

It is not always easy to let go, yet the more I work at it, the easier it becomes. Living through that horrid 18 months when first we didn't know if my husband would survive the fall and subsequent brain injury, then pneumonia twice, then didn't know if he would ever return home, I learned " let go & let God" . When he came home and I spent 11 months as his 24/7 caregiver, I learned even more to let it go.

Losing him to dementia, and learning to live my life as a single person was one of the hardest things I've ever had to do. Now I am in a loving relationship and I have gotten better at letting things go that won't matter in 5 days, 5 weeks or 5 months. Why spend even 5 minutes agonizing over them? We cannot change our past, we can live today to the best of our abilities and hope for a better tomorrow.

Day 86- Minimize the damage

~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

We are going to a Birthday party with karaoke this weekend. It won't be an issue as it doesn't start until 8 pm. We will have already eaten a healthy dinner at home. I will drink diet soda.

~ Try to come up with at least 3 ways you can minimize the damage in these situations.

1. Plan meals ahead whenever possible.
2. Carry an emergency piece of fruit or a fiber bar in case of hunger emergencies.
3. Know at least 3 healthy menu options ahead of time when we eat out. Make a list of these in my phone for future reference.

Day 87

Old habits

Allow one tiny pause to end the healthy eating for months or years

McDonald's breakfast daily

Box of lofthouse or little Debbie daily

Eat an entire large pizza

Two bags JuJu fish daily

Beefaroni from the can for dinner


BUT NOW I AM DIFFERENT!!!!!!! emoticon


Breakfast at home and dinner at home. Lunch at home on my day off

Five or more freggies

8 or more cups water

Occasional treats built into my eating plan.

Hugs not edible drugs (junk food) when I am stressed.

emoticon emoticon

Day 88 - I DO Care!

I care that I am able to enjoy nature walks with my boyfriend.

I care that I am in a high deductible health plan, so the healthier I stay, the less money I have to pay out on doctors, drugs, etc.

I care that I am going to be healthy enough to enjoy a very long and joy filled life.

Day 89 - At my Best

-I am organized and enjoy a clean home
-I enjoy eating fuel for my body with minimal filler
-I enjoy nature hikes and the great outdoors
-I have energy and stamina to deal with all the facets of my life


Day 90 - Live As If

I enter 2017 looking forward to the celebration of my 60th Birthday and feeling more energetic and alive than I did at 50.

At my best I am enjoying life each and every day, embracing that if something is going to matter in 5 years (months,days,weeks, hours) it isn't worth stressing 5 minutes over it.

At my best I have a life partner that enjoys that life with me. We support and share each others love of nature, our hobbies of antiquing, estate sale shopping, travel and family.

At my best, I'm already here and plan to stay for a loooong long time!


Edited by: FOCUSONME57 at: 1/7/2017 (10:32)
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
12/19/16 8:27 A

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Day 71-80 Growing Stronger

Day 71- It's too hard

From first time through:

Day 71 - It's too hard


Ha! I can do hard things!

Life is hard!
Staying on program is sometimes hard!
Finding time to exercise is sometimes hard!

Dying of a heart attack ---majorly hard!

Given a choice of hard things, I go for staying on program and exercising!

If everything in life was easy, how boring life would be. I am blessed to have accomplished many hard things so far in this lifetime.

One thing I can say beyond a doubt, losing weight is hard work, keeping it off is working overtime, for life! I am worth it!

This time:

I will add the hardest thing ever, was having my husband die in my arms of a heart attack. His death and the grief and mourning after it led to a major landslide and a regain of half of the weight I had worked so hard to lose. I'm back on track 75% of the time now and working on getting that number back to 85-90%. I don't expect 100% perfection. This is a lifetime proposition.

I am worth it. I can do it. I CAN DO HARD THINGS!

emoticon


Very little change from first time around:

Day 72 - Sneak Eating

I used to eat a box of Little Debbie's in the car on the way home from work (yes, a whole box) and then thrown the wrappers in the trash by our mailbox so my husband wouldn't see it

But now I have no desire for them at all, and would rather crunch an apple.

I used to eat an entire package of 10-12 Lofthouse cookies in my car while parked at a local park at lunchtime, but now I bring a healthy lunch from home.

I used to eat two sausage McMuffins and a large orange juice in my car on the way to work six days a week, then get there and eat whatever bagels or donuts that had been brought in that day, but now I set the clock a little earlier and eat a healthy breakfast at home.

emoticon It's my CAR! My CAR was making me fat!!! emoticon

Closet eating has been a downfall of mine for far too many years. It feels so wonderful to have this program and be able to focus on eating foods that fuel my body in such a way that I no longer have to feel any shame or guilt about what goes into my mouth.



Day 73- All or Nothing

Today I embrace the gray areas of my life. I used to think I needed to be 100% "on plan" to be a healthy weight. Now I know it's persistence that matters.

Day 74 Watch for Rainbows

When I reviewed what I wrote the first time through, I was surprised to see that none of them still apply.

Rainbows, blessings, NSV's (non-scale victories) see synonymous to me.

Currently:

-my relationship with my boyfriend
-his daughter embracing me as a friend
-3 furkids
-a new job that I am enjoying
-a warm home
-the Hoosier

Day 75 Small Wins

-I had one plate with reasonable portions at the office pot luck
-I ate half my meal at the restaurant last night and brought the other half home
-I kept pace with my friends on our walk to/from the arena last night

Day 76- Emotional Safety


My best option would be a walk outdoors to enjoy nature. Since time and/or weather can sometimes prevent that when you live in a State that enjoys all four seasons, having photos strategically placed of various outdoor scenes I have enjoyed in person helps.

In our kitchen is a picture from Pictured Rocks National Lakeshore that we snapped on vacation this past Summer. The frame has driftwood and a few agates that we also picked up on the beach near our motel during our stay.

Another favorite picture is of my sister and I at Niagara Falls.

Stare at picture, take a few deep breaths, close my eyes a moment, stretch and reset. OK ready to move on to the next healthy challenge!

Day 77 - The healing power of Rituals

Morning Sparkpeople time
Completing another lesson on 100 DWL or FWTS
Evening coffee and conversation with Tom

A ritual I miss right now, our daily nature walks. We still go when the weather allows, not as easy in ice and snow.

Our cats even have rituals. Every night before bed time they need their laser tag and kitty treats!

Day 78 - Ditch the Critic

In your notebook, write down, "No matter what you say or do to me, I am still a worthwhile person."

~ Then underline or highlight the words so they really hit home.

~ Say this to yourself at least a dozen times today. Anytime you hear negative things from other people as well as yourself, repeat the phrase.

--I think I would modify that one to read


"No matter what LIFE does to me, I am still a worthwhile person"

Day 79 - Live as a healthy person

A HEALTHY Susan

Has ENERGY for all of her daily tasks. She gets this by eating primarily for FUEL for her body and very little FILLER.

Has STRENGTH to enjoy outdoor activities including hiking and nature walks.

Maintains HEALTH through annual well woman exams, mammograms and annual physicals.

Has STAMINA to meet the demands in her day which is accomplished through taking the supplements recommended by her Doctor along with eating a healthy diet including at least five servings of fruits and vegetables daily and drinks at least 8 cups of water per day.

Has PEACE OF MIND attained via prayerful reflections on the areas of her life that need focus.

Has a SENSE of HUMOR and remembers to not allow perfectionist thinking derail her motivation.

Has FUN and ENJOYS her favorite hobbies including crochet, meme making, sewing, improv, comedy clubs, cooking with her love, antiquing and estate sales.

Has made FRIENDS WITH THE SCALE and uses it as a daily tool to observe fluctuations and catch and pauses before they turn into lapses.

Will MAINTAIN A HEALTHY WEIGHT while ENJOYING LIFE, for the rest of her life.

Day 80 - Get a new Title

In the old days it was Fat & Sassy

which is now Fine & Sassy

First time through I changed it to Fit & Fabulous

today I will go with Strong & Courageous

to match my tattoo :)




Edited by: FOCUSONME57 at: 12/28/2016 (05:56)
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Day 61-70 (these days are flying by!)

Day 61- Food Triggers

The smell of movie popcorn, the smell of bacon cooking, the creaminess of a bowl of really good ice cream, waiting too long for my next meal and having nothing to tide me over.

Day 62- Non-food triggers

-various forms of stress, financial, work related, Holiday prep
-GUILT Eat too much, feel guilty about it, figure OH what the heck, eat even MORE, vicious cycle
-worry
-fear
-loneliness
-anger

Hmmm, there are a lot of emotions there!

Day 63 - Buffers

From first time through:

While I truly do not have any "forbidden" foods IE: all foods are allowed as long as I have the points available for them, there are still those "trigger" foods that if I do have them could lead me to consuming more and more and going off the path.

Then again, for me it is trigger "moods" as opposed to trigger "foods" that get me into trouble in the first place.


Today:
This still holds true for me about trigger "moods" as opposed to foods.

I have gotten better about eating just one cookie or one serving of other snacky type things about 75% of the time. Now to work on the other 25%!

Day 64- Instant Tools for Triggers

Brushing my teeth does help me a lot as I don't want to mess up my "clean" mouth

Water

A nice hot cup of tea or coffee. I drink both without added sugar or creamer.

Day 65- Stimulus Narrowing

Two mantras:


"Is it worth it 5 pounds from now?"

and

"NEVER let them make you eat!"


Techniques for stopping before I start include;
-drinking water
-walking briskly for at least 5-10 minutes
-3 deep breaths
-sing at the top of my lungs in the car (despite looks from strangers)

Day 66- Don't Even Start!

Happy 2/3'rd of the way through! I'll stick with what I wrote first time through:

Day 66 - Don't even start!

You can come up with a variety of self-talk phrases that work to protect you around food temptations. In addition to the powerful phrase "Don't even start" consider using:

~ Don't even go there!
~ Stay on top of your plan.
~ Hold your goals up high.
~ Live above the crowd.

Play with your self-talk phrases until you find the ones that are most effective for you. Every time you are determined to avoid a food entirely, use your own firm self-talk as a way to instantly stop yourself from eating.


Never let them MAKE you eat!
Is it worth it?
Don't give up your power to food!

Day 67- Never say I Blew It

I am surprised at how many times, what I wrote originally still holds true. Today is another time where there is no need for me to change my answer.

This takes me all the way back to my day #1 lesson.

I used to be a perfectionist and if I had one bad meal or bad day, would wallow in guilt, go on a seemingly neverending binge and regain all the weight I had lost.

Now I am different and I realize that it is persistence not perfection that will lead me to my goal. I am going to occasionally have a "less than perfect" meal or day, take a deep breath, and get right back on the healthy eating plan.

This is for the BEST of my life!

Day 68 I had a pause

Some of mine have been Biblical in proportion!

I used to be a perfectionist and would let a slip turn into a landslide but now I choose a path of persistence and if I do make an unhealthy choice at one meal I can get right back on track again the next meal or day.

Day 69 - No Cheating Allowed

Cheating seems like a word that would go with the "diet" mentality instead of a "healthy lifestyle" with narrow and wide margins.

Sure some days we are on the wide road, and maybe even stray a tad bit off onto the shoulder, but cheating implies guilt, which leads to resentment, self hatred, binge eating, emotional eating, etc.

I "think" that's the point Linda was making?

Day 70 No Good or Bad Foods

I like this concept. It partners well with my plan where I CAN have a portion of whatever I want as long as I have the points available.

If we think of foods as "bad" then we may be tempted to overly crave them and give in to a binge. If we think of them as portion controlled and have learned to stop at just two bites of something while savoring the flavor, we haven't "cheated" we have "enjoyed".

Side note: AMAZED at how quickly this 100 days is going and how often my replies mirror the original time through, and also the times when they are completely different. Different insights for a different time in my life. Linda really has a message for all of us!


Edited by: FOCUSONME57 at: 12/18/2016 (13:48)
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Days 51-60

Day 51 - What is Emotional Eating:

What I wrote the first time through still holds true for me. I have made progress and will continue to focus on these ten days. I'm not where I want to be, but thank God I'm not where I used to be.

Emotional eating has been the underlying cause of the majority of my weight gains during my life time.

Food = comfort when I was stressed, hurt, angry, lonely, tired

It didn't talk back, and it gave predictable results.


This ten days of lessons, I am sure, are going to help me to identify food triggers and ways to overcome them without using food as my drug of choice to calm my senses or boost my injured ego.


Day 52- Food as an instant fix

I used to use food as my drug of choice, to fill the dark hole in my soul when I was troubled. Except no matter how much I crammed down my neck, to the point of feeling like I was going to throw up, the pain or hurt I was trying to get rid of was still there, even more intensified now by the guilt of overeating and the self disgust at this habit.

But NOW I have the 100 DWL and Spark friends. Food is for enjoyment of tastes and flavors, and nourishment for my body.

Little Debbie and her evil twin Lofthouse have been evicted.

emoticon Linda and Gil! emoticon

Day 53- Food is My best Friend


Dear Little Debbie,

I'm sorry but I'm breaking up with you!
You cannot be my best friend anymore.
I know, you haven't seen me in months,
but really I must tell you,
You are a controlling witch!

Whenever I hang out with you
you want more and more
and then you bring along
your evil twin Lofthouse to join the party!

I just cannot have you in my life. ever. again!


You have been replaced with:

Exercise
Crafts
Sitting and just thinking through things
Giving my troubles to God

and life is SO much better without you!


Day 54 Eating to feel better

This conjures up memories of childhood illnesses and being served toast and tea in bed.

My instant energy plan:

-ask myself "Am I tired, or just lethargic?" If I am truly tired, a nap should help. If I am just lethargic, going for a walk or ten minutes of biking, or if at home a nice shower will perk me up.

-I still rely on sipping warm sugar free jello when I feel a sore throat coming on.

-If a nap is not an option, cardio and caffeine would be my next choice.

-Have I eaten enough protien today? I might need a small quick portion of nuts or cheese.

-Remember carbs might lead to a binge when exhausted, and then I will be stuffed and still tired.

Day 55 Food WAS the consolation prize

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

I used to rely on an entire box of Little Debbies, an entire container of Lofthouse cookies, a king size Symphony bar with a bottle of Mountain Dew to get me through the tough days of caregiving and/or working 60+ hours a week.

Now I have Tom and can rely on a nice strong hug when needed. I have our passion for the outdoors and enjoying nature together. I have a new sewing machine and can steel myself away for a few minutes for some thread therapy.

Day 56 - Head Hunger?

For me head hunger results in a craving for something I can crunch or chew loudly.

crunchy foods: pretzels, carrots, celery, apples, popcorn

I am not big on chips, thank goodness

I went back and read my original post from first time through the 100 Days, and realized none of the reasons still apply.

Onward & Downward!

Day 57 - Head Hunger Insteads

Activities I can turn to when Head Hunger is making me want to eat, instead I can:

-crochet
-sew
-read
-take a short walk
-deep breathing exercises
-take a shower
-play a computer game
-cuddle and pet a cat or two, or three
-coffee and conversation with Tom
-write in a journal

Day 58- Heart Hunger

~ which foods are you most likely to eat when you're having heart hunger?

Something gooey or creamy like cheesecake, macaroni & cheese, or rich like chocolate, or a tub of ready to spread frosting, yes, the whole tub. Makes me sick to think of it now, but I would put it in the freezer awhile and then sit and eat the whole thing, with a spoon while watching tv.

~ Write these down in your notebook, and then make a list of the situations that might send you toward hart hunger eating.


Times this would happen include the entire 18 months my husband was in the nursing home, when grieving the loss of a loved one, when upset about having to discipline someone at work even though as a manager that was part of the job.

~ Watch for times when you want something to eat but don't know what you want. During these times, try to identify what's missing or empty and then do something to respond to what you really need.

I focus on "sitting with my feelings" now.

Day 59 - Heart Hunger Insteads

-pet/cuddle a cat
-sing
-iron clothes
-crochet
-read
-listen to upbeat music
-hug a pillow
-cry
-nap
-pedicure

Day 60 Create a stop sign

I made this



Edited by: FOCUSONME57 at: 12/9/2016 (06:05)
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Days 41-50

Day 41- Motivation is a Choice

Motivation sources for me:

-remaining healthy/ gaining strength and stamina
-being able to go up all four flights of stairs in my building with ease (someday!)
-fitting into the next size down in clothing
-TRUSTING the program! That one is HUGE for me
-completing another lesson/day in the 100 Days program
-knowing that I will have more time to enjoy life and not pay higher $$$$ to the health care industry

Day 42 - Make it Matter

Ways my overweight affect me:

To my own detriment, I've often found being overweight to be my "safe" zone. I was truly the invisible fat lady. People didn't notice me as much. It sounds strange that people did not notice a 338 pound person, but it's true! At least, that is how it felt!

HEALTH: Increased cancer risk = 10
HEALTH: High blood pressure = 8

QUALITY OF LIFE: Painful knees and joints = 10
QUALITY OF LIFE: Being able to hike, climb stairs, walk/run a 5K = 7

ENJOYMENT OF LIFE: Shopping in the "regular" size departments = 9
ENJOYMENT OF LIFE: Living longer to spend more time with Tom = 10+

Day 43- Choose to not Have to

Sometimes comparing to last time's post can be painful.

The last time through I wrote I CHOSE to take an early retirement to bring my husband home from the nursing home..... He died 3 months after that (October 2014)

This time through

I CHOOSE to work a part time job during retirement to provide for my healthcare costs,at a job that I enjoy and not focus as much on salary as I do on quality of my life.

I CHOOSE to eat healthy, balanced foods.

I CHOOSE to enjoy every day God gives us on this little rock we call Earth.

I CHOOSE to carve out "me time" in my day to work on things I love, currently my sewing projects.

I CHOOSE to carve out Spark time in my day.

I CHOOSE to let Tom carve the Thanksgiving turkey!

Onward & Downward!

emoticon

Day 43- Is it the right TIME to lose?

I've been on this journey for many years and had ups and downs along the way, but overall, yes this is definitely the right time. I am not where I want to be, but thank God I'm not where I used to be. Every day on Spark is a day in a positive direction.

I may hit road bumps and detours, but I'm still on the road to a healthier me.

Challenges:
Returning to work and attending 8 weeks (in week 4) of full time training.
Holidays, but they will always be there.

Triumphs:
Staying on Spark even on the not so great days.
Walking away the stress.
Bringing a healthy lunch from home.
Realizing a Holiday is just ONE day and not a week or a month!

Day 44- FOOD: Important or Not?

Most of the time, food is fuel for my body, to give me energy and not important in so much as the choice of foods.

Important foods would be more like "What are we going to have for Thanksgiving, Christmas, Easter."

Even Birthday cake and Anniversary cake, although appeciated aren't necessarily "important". We could celebrate those occasions without cake and it would still be a Birthday or Anniversary, right?

So, what IS important, to me about food is:

ensuring I get a minimum of five daily servings of fruits and vegetables
getting enough calcium through low and nonfat dairy products
drinking a minimum of 8 cups of water per day

Other than that, since there are no prohibited foods on my plan, I don't stress about it so much.

Day 46- If not food, then what?

First time through was in 2014, my husband was still alive:

1. Hobbies including logic problems, reading and crocheting
2.Christian
3.Loving and caring wife
4.Caregiver
5.Friend
6.My home is neat and clean
7.Gardening (flowers)
8.Exercise
9. Community Involvement
10. Making memes and demotivationals
11. Food


Today

1. Loving and caring person
2. Enjoying life with Tom
3. Health
4. Mobility
5. Pets
6 Financial independence
7. Home is clean and organized
8. Hobbies: sewing, crafting, crocheting
9. FUN pursuits: karaoke, improv, comedy clubs
10.Feel better at 60 than I do at 59

Food is part of the background, not the foreground of my life. I enjoy food for flavor and texture, but find much more enjoying in living my life.

How fitting that today's lesson falls on a day centered around food. This was a great time to give a reflective pause on today's lesson.

Onward & Downward!

Day 47 - Kick the can't

Our Can-do-it-tude is showing!

It's hard to lose weight after menopause, yet it's not impossible. I can increase my metabolism with cardio and strength training, building muscle to burn calories more efficiently and I can follow my recommended daily points allowance.

It's not easy to fit in a fitness walk this time of year, but I CAN walk on the nice weather days outdoors, and walk in the mall on the not so great days. I can also walk in place at home or do other types of cardio indoors.

Day 48- Of Course I want to

Look at times you are tempted to say "I can't" and replace them with the phrase "Of course I want to"...

Of course I want to achieve and maintain a healthy weight. Of course I want to live a longer life and enjoy every moment with Tom.

Day 49- Just do something!

unclutter 15 minutes per day
walk or stair climb at least 15 minutes per day
Sparktime

That should be enough to get me through the week.

Day 50- 10 minute solution!

This concept ties in very nicely with Spark Guy's 10 minute fitness streaks and is one I did employ at the beginning of this journey on days I just didn't feel the energy to do more.

The magical thing about those 10 minutes of doing just about anything, is once you get started, you tend to keep going.

Uncluttering, other housework, exercise all good things!

And we are now HALF WAY through the book. Time flies!




Edited by: FOCUSONME57 at: 11/28/2016 (06:03)
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Days 31 -40 LISTEN TO YOUR BODY

**NOTE I will be on vacation for a few days. I'm taking my Kindle and will follow along offline and catch up posting here when I return**

Day 31- Hunger Scale

I am fairly familiar with this concept and generally eat when hunger is at a -1.

Meals are fairly on a time schedule during the week, with a little fluctuation on the weekends. I am not usually far away from a piece of fruit or a diet soda if I need something to tide me over.

I did actually feel hunger on Monday at work, and I opted for some Welch's fruit snacks from the vending machine to tide me over. I now carry an extra banana, just in case.

Day 32- The five-hour rule

Eating plan for the day:

6 AM breakfast
10 AM mid morning banana
1 PM lunch
5 PM yogurt
7:30 PM dinner

Sketchy timeline because tonight is my Weight Watcher's meeting at 6:30 with a weigh in at 6ish.


Day 33- Fullness Scale

Like so many here, I eat 3 meals a day and at least one healthy snack.

I think this helps maintain a +0 to +1 level without a need for +2 or higher.

That being said, Thanksgiving is not far off and I will need to pay closer attention to the fullness scale.

Day 34- Listen Accurately

I am still honing my listening skills. This particular set of ten lessons is one I will repeat more and more until I have nailed them.

I do get "the pause" at times, but I also find myself at times over eating and then feeling over full a half hour later. I need to learn to eat half portions at restaurants, wait 20 minutes, and if I am still hungry eat a little more of it.

Day 35- The Eating Pause

The eating pause, for me, is when I put the fork or spoon down and let out a little sigh of contentment.

I experienced it at dinner last night and left about 1/3 of my dish behind at the restaurant. We were 300 miles from home and spending the night at a hotel, so doggy bagging wasn't an option.

Day 36- Slow Down Your Eating

As I have been working through these lessons and focusing on savoring my food, appreciating it's taste and texture, and listening for my bodies signals for hunger and satisfaction, I have noticed a slowing down of my eating speed, to the point that now I am either the last one done eating (a miracle!) or he only has one or two bites left when I finish.

I am enjoying my food more and getting more emotional satisfaction from it. I am starting to notice the pause, on occasion, although most of the time I have selected the proper portion size for me and will not have more food left at the time.


I don't set a timer, but if I do find myself eating quickly, as these habits of a lifetime do take a while to change, I will put down my fork between bites or eat left handed instead of right handed to slow myself down a bit.

Day 37- I Love to Eat!

I have learned that I am a big fan of texture and different emotions bring out the need for different textures.

I am not a salty snack person. I crave creamy/sweet things when I am hurting, upset, lonely and I crave crunchy things when I am angry, stressed or tense.

I think I also crave the soft, smooth things when I am not feeling well.

Mashed potatoes, macaroni and cheese, other "comfort" foods are high on my list of favorites along with cheesecake and hot caramel sundaes.

I know myself well enough to know that the two bite practice is not yet strongly instilled in my mental wiring. It's more like a two serving practice if my emotions rule my eating. I am going to continue to working on these skills and make every meal an exercise in savoring, tasting the flavors and experiencing the textures.

Day 38- Food as Power

My new job is in a building that is not within walking distance of fast food. I have been packing my lunch and mid-day snack and find that I am eating the same breakfast and lunch.

I have learned that most of the time I have the power over the food. Not ALL the time, and I am still working off the food I ate on vacation, but I am ok with that. We won't have another vacation for many months, probably not until Spring of next year so I know I will be ok.

Day 39- Flavor or Texture?

List some of your favorite foods. Is it flavor or texture that make them a favorite?


Baked Macaroni & Cheese- both
Banana-texture
Mushrooms-texture
Carrots- texture
Cheesecake-texture
Good chocolate-both
Pizza-flavor

I have become aware that various emotions will cause me to crave certain textures as opposed to being a salty or sweet craving.

Creamy/Smooth textures are craved when I am

lonely
tired
hurting


Crunchy/Chewy textures are for when I am

angry
stressed
tense

Day 40- Having an Eating Experience

My boyfriend and I both love to cook. Every dinner is an eating experience for us. Breakfast is the same most days and so is lunch.

For me, at this point in my life, the experience is more about the person I am sharing the meal with, and less about the meal itself. I have been blessed with a wonderful man who has great conversations with me. Why would I bury myself in my plate and not enjoy his company?

We have a strict no cell phone policy at the table. We recognize that electronic distractions can lead to overeating out of not even noticing we had.

Edited by: FOCUSONME57 at: 11/20/2016 (11:48)
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Days 21-30

Day 21- Eat with Awareness


For the mindful eating exercise I had cottage cheese with pineapple chunks at lunch. I did my best to tune out the football game on tv in the living room and the 3 cats playing chase and murmering at the birds outside. The cottage cheese was creamy and cool, the pineapple sweet but room temperature which did take away from the overall enjoyment. During the exercise I noted my natural "eating pause" and chose to stop eating at that point. I had eaten about half of my portion. I will save the rest for later or tomorrow even though I charged myself the full amount of points for it.

Day 22- Multi task with food

As I only take the amount of portions/points my body needs for the meal, I don't worry too much about multi tasking. Breakfast is most often taken during Spark time, lunch and dinner at the table with my man.

This is a valuable lesson for those going through the book the first time, and a powerful reminder for those of us who have repeated it multiple times.


Day 23- Savoring

I savored the natural sweetness of a honeycrisp apple in my morning oatmeal. It was delightful.

For dessert tonight there is home made rice pudding. The first time I have ever made it from scratch. I will savor that one too.


Day 24 - Eat for Satisfaction

In some regards I've become a "foodie" which is to say that I want QUALITY and FLAVOR in what I eat. If something doesn't taste wonderful I am not going to waste the points eating it!

For this morning I thoroughly enjoyed the creamy sweet goodness of a bowl of Elvis oatmeal. Oatmeal made with milk in the microwave with a tablespoon of peanut butter and sliced bananas cooked in with it.

This will stick with me until lunch time and leaves me feeling warm and well fueled.


Day 25 - Smaller amounts (of favorite foods) less often

I have a lot of favorites. For the purpose of this exercise, which I believe I have mastered, I will say it's my home baked chocolate chip cookies.

My plan for this, or any other favorite, is to know the point value before it goes into my mouth. For a recipe, I run it through recipe builder first.

I baked a batch of 24 chocolate chip cookies on October 18th. They are also Tom's favorite. 12 of them were given to a friend. The two of us have eaten 10 of the other 12 and the remaining 2 are in a zip lock bag on the Hoosier.

I have learned to enjoy the sweet taste of just one cookie with an evening cup of tea, around once a week with my sweetie.

I used to eat six or more at a time, but now I'm different!

This is another example of how the multiple days of this program create building blocks that work in unison.


Day # 26- When Food Disappointing You

I don't eat it. If I am at a restaurant, I send it back.

The problem sometimes is that I don't know that it satisfied what I need, IE: Crunchy or Smooth, Sweet or Salty.

That's different than disappointing and it's something I need to work on, still.

Day 27 - Eat Dessert When it's Special

I have a different view point on this. Counting points there are some things I will eat more often that are low in points that others "may" consider dessert.

For example the 3-2-1 cake I mentioned awhile back, which is 3 points.

As for really "special desserts" like cheesecake or a hot fudge brownie, those are indeed limited to special occasions.

Day 28- Eating because it's there

Those BLT's (bites, licks, tastes) still have points!

For the most part I do not eat food just because it's there. I try to ask myself What do I have, What do I want, What do I need when making food decisions.

Day 29 - Hand Held Foods

I don't eat too many snacky hand held foods anymore. For those I do, like pretzels, I pre-measure the amount that I want, in a small bowl, and that's it.

I know that 16 mini pretzels are 3 points. Not 17, not 15. I enjoy the crunch without guilt.

Day 30 - Postpone eating

Watch for opportunities to postpone eating, even for just a little while, and then observe if you ate more, less or about the same amount.

I am in week two of an eight week training class for my job. The days are long and tiring in that someone is reading to us and we are sitting in a classroom. After lunch I am likely to hit a mid-afternoon slump.

At lunchtime, along with buying a diet soda from the vending machine, I also bought a diet Monster energy drink. I put it in the refrigerator "for later". I knew it was there if I needed it, but I ended up making it through the afternoon without it.

I felt fine. There was enough caffeine in the diet soda to give me that little jolt to get me through the afternoon.

The training is going well and it's getting less tedious as we are now doing transactions in the training mode on the computer.


Edited by: FOCUSONME57 at: 11/7/2016 (18:43)
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11/2/16 6:20 A

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I decided I don't have time to post everywhere each day, so I will keep a summary of each ten days here before adding to a blog.

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Day 21- Eat with Awareness


For the mindful eating exercise I had cottage cheese with pineapple chunks at lunch. I did my best to tune out the football game on tv in the living room and the 3 cats playing chase and murmering at the birds outside. The cottage cheese was creamy and cool, the pineapple sweet but room temperature which did take away from the overall enjoyment. During the exercise I noted my natural "eating pause" and chose to stop eating at that point. I had eaten about half of my portion. I will save the rest for later or tomorrow even though I charged myself the full amount of points for it.


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10/29/16 7:25 A

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Today I am to choose to eat only half of five different things and report my experiences.

I am opting out. I have done this lesson before and have learned the technique well enough. I employ it when eating at a restaurant where the portions are generally much larger than I need.

Otherwise, I measure and eat reasonable size portions with no need to take this further.

It is a valuable lesson that may benefit others who are going through the program for the first time.

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/28/16 12:08 P

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Day 19 - Eat Reasonable Amounts

I keep a 1/2 cup measuring cup inside my oatmeal container to ensure a consistent serving. I use a measuring cup to portion out pasta or rice onto plates with a meal.

Portion sizes at home are easy to calculate. At a restaurant if I eat half and bring the other half home, I can measure that half and have an idea of what I ate.

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/27/16 12:55 P

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My responses are about the same as my first time through.

I naturally leave some food on my plate if I have already eaten to satiety.

I remember growing up with a Mom who constantly chided us to eat all our food with the phrase "Children are starving in Europe". Boy did I get in trouble the day I suggested we send them the food! LOL

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/26/16 10:20 A

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emoticon Throw some food away. It can be a tiny amount or a large amount. Remember,
by wasting it into the garbage, you’re not wasting it into yourself. Write down what
you threw away.

2014's response:
I have none to throw away. There are literally no leftovers in the house! I think this is a good exercise for those who have the problem of eating everything on the plate, but that doesn't describe me anymore.

Today:
I still have none to throw away. We eat at home most of the time and I am pretty good at cooking the proper portions for us.

emoticon In the space bellow, list all of the foods you let go of today. Make a note about
how it felt to throw food away, then add a few thoughts on how you’ll manage
leftover food in the future.

2014's response:
We eat our main meal out every day this time of year. That is not by my choice, it is his and I cannot change him. I normally do stop eating when I reach satiety and will leave sometimes as much as 1/3 of my meal uneaten on the plate, though more often it's a few bites left at the end.

When I do cook, I always cook for two days. Whatever is left at the end of day two goes in the trash, unless it's turkey and then we go 3 days.

Today:
How the times have changed! We eat most of meals at home, unless we are on the road and need to eat lunch in which case I order the smallest portion of something possible to carry me over. I read this lesson after finishing breakfast so I will look for an opportunity to leave some food on my plate at lunch and dinner and report back tomorrow on those results.

emoticon Think about ways you can prevent having excess food around in the first place.
Write your notes below.

2014:
Exercise portion control.

Maintain a "soup bag" in the freezer to dump scraps of leftover meat, leftover veggies and potatoes in to. When the bag is full, make soup!

At a restaurant, ask for doggy bag at beginning of meal and put 1/2 into it before you eat your first bite.

Today:
I have mastered the mindset of eating what my body needs and not having binge behavior. WOAH! I just realized that as I was typing this. I NO LONGER HAVE BINGE BEHAVIOR! WOW! For me, that is an extremely profound realization.

Part of this is due to the mastery Tom has over his own eating habits. There are all sorts of snack and sugary type items in the house. I am very good about having the mindset of not eating "Tom's things". Not because he won't share them but because I have learned from him the importance of using food as fuel and not a crutch most of the time.

Tom has a batch of chocolate chip cookies I baked 2 1/2 weeks ago and there are still some left. I have learned to eat just one cookie and enjoy it.

I truly believe that continuing to repeat the lessons of 100 DWL over and over again has helped in honing this new way of eating.

THANK YOU Linda Spangle! THANK YOU Gil! THANK YOU Sparkfriends!

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/24/16 9:15 P

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For Day 16's exercise I decided to use the second half of the 3-2-1 brownie.

I also decided to eat it in the evening of the day I did the two bite challenge. I had already charged myself the points for the full serving and decided it best to get both of these exercises and the sugar in and out of my system in one day.

The idea for day 16 is that 2 bites is all you need to satisfy emotional hunger. I used to be an emotional eater. I would attempt to "fill the black hole in my soul" with food, of mass proportions to the point of feeling ill. I have learned not to do that, but I am still in danger of overdoing sweets if I am in a bad spot emotionally.

This time around I focused on how the food felt in my mouth, holding it there and letting the brownie slowly dissolve and finally swallowing. Feeling the bit of a sugar rush a few minutes later telling me I had indeed helped my mood was amazing. I have not experienced this awareness before.

This is the third time I've done these two exercises. I highly encourage new people to the 100 days of weight loss to not give up. This set of 10 exercises are tough for a lot of us, but repeated multiple times they do finally start to click. You are SOOOO worth one more day, and then another.

Onward & Downward!



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/24/16 9:36 A

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For this round I tried to look at the two bite challenge with fresh eyes and an open mind. This is one I have absolutely NOT liked doing in the past.

I planned on making the 3-2-1 brownie I spoke about yesterday. I guess I missed the part about maybe spraying some cooking spray in the cup first because my brownie didn't want to come out of the cup. It looked awful, but tasted too darn good.

I did stop at two bites which was about 1/2 of the serving I had prepared, BUT, I am not throwing the other half away. The plate is covered with plastic wrap and I put it in the bread box to keep it out of site. I will use that half for tomorrow's challenge which also includes two bites.

When I ran the point calculator the entire thing would cost me 9 points so I ate about 4 1/2 of those today. I could still taste the warm, rich chocolately goodness a full 15 minutes after the challenge so I would agree that 2 bites was enough to satisfy me.

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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/24/16 5:07 A

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They are lucky to have you! Enjoy training!

C

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AURA18's Photo AURA18 Posts: 10,929
10/23/16 1:04 P

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Thanks Susan for the tip 3-2-1 brownie. I looked up which cake mix to use and found this link
www.reddit.com/r/loseit/comments/1wa
fo
k/100calorie_321_mug_cake/

With angle food cake my favorite! Your are doing fabulous...keep going emoticon

Just read the comments and want to try...
spice cake and with a heaping tablespoon of canned pumpkin

Edited by: AURA18 at: 10/23/2016 (16:34)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/23/16 6:21 A

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Never heard of the 3-2-1 brownie. Sounds like something the kids would like to make.

You are on a wonderful path of weight loss and better health!
emoticon

C

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/22/16 10:17 P

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I did eat three distinct meals of breakfast, lunch and dinner.

I went for my pre-employment physical and drug screening at 8 AM and didn't want to eat breakfast before hand, then it took a very long time as it was at a 24 hour place that also is an urgent care facility. I got home around 10:50 AM and had breakfast then.

Lunch was at 1 PM which is fairly typical.

Dinner was at 5:30 PM which is the usual time, until I start work. Then it will be a half hour after I get home from work. Tom will handle the cooking some of the nights of the week, which he already does. We usually cook enough for two days meals at a time so I will only need to cook 1 or 2 times per week anyway.

All in all, I would say I don't have a problem with getting in my meals as I have been doing this for a long time. I definitely agree that skipping meals or eating erractically and not spreading nutrition out throughout the day tricks the body into thinking it's starving and will cause it to hold on to things we want to lose.

Day # 14 - Morning affects Evening

This is one of my favorite days. It reminds us of the importance of a balanced,nutritious breakfast. I usually have a snack of a piece of fruit somewhere between lunch and dinner which helps avoid an afternoon slump.

I already have made habit the items in the exercise for this chapter. I eat breakfast every day. If I don't I would get an upset stomach from my medications which must be taken with food.

I have several "go to" snacks that are healthy and point friendly on hand.

Tomorrow is the two bite challenge. I think I might make a 3-2-1 brownie for that one.

3 tablespoons brownie mix (or cake mix) in a coffee cup
2 tablespoons water
1 minute in the microwave

This also works with cake. I think my WW leader said to mix one box angel food cake mix and one box regular in a large zip lock bag and then measure out from there. I will just be using the brownie mix and it's 3 pts per serving.

Onward & Downward!

Edited by: FOCUSONME57 at: 10/23/2016 (09:01)
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/22/16 10:10 P

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Thanks Lynn and Chele! I will be working as a part time member service associate in the phone center of a local credit union. My first 8 weeks will be training, full time for the first four, and then part time.



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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/22/16 6:01 P

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I am doing the happy dance for you! emoticon emoticon

You are having a terrific year!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/22/16 6:52 A

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YAY!!!!!!!!!!!!!!!!!!! emoticon Yes!!!! emoticon Wonderful News!!!! emoticon

What a crazy day for you!

Glad it all worked out!

C

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/22/16 1:58 A

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Day 12 Results- Fuel or Filler

What a crazy day it has been. It is now almost 2 AM and we just got home.

First of all

emoticon I GOT THE JOB!!!!

I start work on November 1st.

BUT, this morning talking to the recruiter, accepting the job offer, waiting around an hour for her to email forms I need to complete put us behind schedule for leaving for Cincinnati, which is over a three hour drive from here.

We finally decided to get on the road and 21 miles South of home my phone chimed and there was an email for me to complete forms for a background search. We pulled into a rest area and I tried, to no avail, to complete it on my phone, so we turned around and came all the way home to complete it on my laptop. While we were here we went ahead and ate lunch and then got back on the road again. By now we realized we would not make it to the estate sale, but still planned on going to the Antique Mall, until we hit congested traffic in several spots along the way from an accident, then road construction, then 5 PM rush hour traffic.

We ended up stopping at Hardee's for dinner and then going to the comedy club, arrived there at 6:30 PM and we had left home the second time at 1 PM! My three hour drive took forever!

We had a great time at the show, and the ride home only took 3 hours and 15 minutes with one stop for gas along the way.

Foods eaten today:
Breakfast was peanut butter oatmeal with skim milk - I rate that as FUEL

Lunch was one slice of pizza -- sort of half FUEL and half FILLER

Dinner was a classic double cheeseburger, small fries and diet soda -- Mostly FILLER, did have some veggies on it

The comedy club has a 2 item minimum per person so we split an order of hot bavarian style soft pretzels. I ate one --FILLER

Overall I did the best I could do, am still on plan and will eat a little more veggies and fruits the next few days.


Day 13--Oops I forgot to eat!

Today's exercise is to plan what times I will eat, then compare how I did to actual times.
I don't have a problem with skipping meals and I believe this one will be easy.

That's all for tonight. I'm pooped!

Onward & Downward!

Edited by: FOCUSONME57 at: 10/22/2016 (01:59)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,019
10/21/16 2:11 P

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I love the interview photo - you look confident, healthy, happy & competent - it's in the bag!

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/21/16 4:51 A

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Love the fuel gauge!

Hope you got the job!

I think writing it down may remind you to make healthier choices on the road. Even if it is not "healthy" it can be healthier!
emoticon

Hope you have a great trip!

C

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,513
10/21/16 4:40 A

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Doing great here! Your post on fueling or filing foods is helpful for me.

Can't wait to find out about the job! emoticon

~Trina
NC, EST
BLC C.A.M.O
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Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/20/16 9:31 P

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Day 12- Fuel not Filler



Today I need to record everything I eat, which is not a problem because I already do that by tracking, and then at the end of the day determine how well my fuel needs were met and whether I need to replace more filler items with fuels.

It will be an interesting challenge as we are going out of state this morning and will not be returning until around midnight. We will eat a healthy breakfast at home, and then lunch and dinner will be on the road. We will bring bottled water and some healthy snack items but I am out of fruit. This little trip was planned spur of the moment when one of our favorite comedy clubs which is 3 hours away from us offered us free tickets for tomorrow night.

We are adding in a trip to an antiques mall near it and also an estate sale.

I will report back on Saturday morning how it all went.

Here is a picture of me in my interview attire. The interview went well and I believe I will land this job.



Onward & Downward!

Edited by: FOCUSONME57 at: 10/20/2016 (21:34)
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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/20/16 11:55 A

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You have made so much progress in your thinking between now and then. I know you will be successful in your weight loss and other goals. Good luck in your job interview Susan.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/20/16 7:36 A

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Today's lesson reminds us that we eat for two reasons, to fuel our body and to appreciate flavors.

For today I need to focus on eating for fueling my body with a minimum of three "fuel stops" and preferably several smaller meals throughout the day.

Today's exercise will be challenging in that I have a job interview at 11:30 AM and my weekly Weight Watchers meeting at 6:30 PM. I will still eat a healthy breakfast and will have lunch after the interview. I will have a small serving of fruit before I leave at 10:00 to drive there. Dinner will not be until 8 PM so I don't really want to eat too heavy that late.

The plan when I retired last February was to find a part time job to augment my retirement income and cover the cost of my health insurance until I am 65 and can go on Medicare. I have already completed the phone interview and online assessment. Today is the live interview. Wish me luck!

After posting I added this:

I just read Gil's line about emotional baggage. I was discussing this with my boyfriend the other day and had another one of those "used to be that way but now I am different" aha moments.

I used to be married to someone who felt they needed to be my food police officer. He counted my bites, he yelled at me for eating too fast and he constantly questioned if what I was eating was "allowed". This did not bolster my healthy eating efforts, instead it led to a lot of secretive, or what I refer to as "closet eating". I used to eat an entire box of Little Debbie bars, in the car, on the way home from work, several times a week. I would stop at the mailboxes at the front of our mobile home park and put the wrappers in the trash.

Now, I don't have to hide what I eat, or eat out of anger or desparation. I have learned how to eat ONE cookie and be satisfied with it. For the first time, I am looking forward to the two bite challenge which has been so difficult for me in the past.

Sorry for being so wordy today.

Onward & Downward!

emoticon

Edited by: FOCUSONME57 at: 10/20/2016 (07:43)
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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/18/16 10:16 P

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well said!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/18/16 9:30 P

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Day 10- Appreciate Good Support

I am not going to ask someone to compliment me. I get a lot of compliments as it is so I don't think I need to fish for one.

I do appreciate all the great compliments I receive and I believe I've already learned all I can from this particular lesson.

I used to add "but I have a long way to go" to those weight loss recognition questions. I've now learned to say "Thanks, it means a lot to me that you noticed. I appreciate your support."



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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/18/16 5:00 A

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Sounds like you are on a wonderful narrow road! emoticon

C

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/17/16 10:45 P

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It's wonderful that you can see your progress!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/17/16 9:19 P

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Day 9 - Here's What I Want

emoticon If you see me eating something that is not on my diet plan:
Say Nothing, because on my plan I actually CAN have anything as long as I have the points available and eat a reasonable portion of it.

If you see me eating a LOT of it though, feel free to ask how my day is going and offer me a hug if needed.

emoticon When I am making progress, such as losing weight:

Compliment me on how I look.

emoticon When I am struggling or gaining weight:

Tell me you noticed, care about me and ask how you can help. Offer me a hug.

emoticon When I am making progress you can't see (such as improving my self-esteem):

it's ok if you don't notice at all. I am doing this for ME after all.

emoticon When I have maintained my weight even though I might want to lose more:

Tell me you are proud of my efforts.

emoticon

As I look over these answers I realize that many of these are now "I can handle it on my own" instead of "I need HELP". I think this shows the growth through going through these lessons multiple times.

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/17/16 9:12 P

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Lynn,

I do believe continued weight loss will be beneficial for my knee. It hurts less today and we did a 1.5 mile fitness walk through a wooded area and a marsh.



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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/17/16 1:23 P

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Hi Susan. About your knee - are them some meds you can take for now? I lost 30 pounds this year and it made a huge difference in my hips and knees. I can't believe how much change happened without surgery.

You are off to a great start! What a change in your answers from where you were 2 years ago. emoticon

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/17/16 11:35 A

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Day 8 - Help Me please
• In the space below, write a list of things that people are always welcome to say
or do in regard to your weight-loss efforts. Examples might include offer you
compliments, protect you from dessert, or clear the table after meals.

June 27, 2014 answers:
Don't hover over me at the scale on weigh in day.
Do be willing to eat at home once in awhile.

Today's answers:
Praise my determination.
Continue to encourage me to go for walks.



• Create another list of things you don’t ever want people to do such as snatch
your plate away, give you lectures, or admonish, “You’re not supposed to be
eating that.”

June 27, 2014 answer
Don't tell me I eat to fast!

Today's answer:

My sister needs to stop making high calorie treats to give me. Having said that, I really need to just TELL her because she doesn't realize yet that I am on WW.

• Read both lists to your support people including your spouse, your children,
and your best friend.

June 27, 2014 answer
Yeah, good luck with that. The man gets all pouty and bursts into tears for Pete's sake!

Today:

I did!

Edited by: FOCUSONME57 at: 10/17/2016 (11:39)
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/16/16 2:49 P

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Day # 7 - I Can Do It

I can do it, because I am a lifetime member and I know I can.

I can do it, because I want to be healthy and flexible as long as possible.

I can do it, because I have a strong support system of Sparkfriends, 100 DWL, WW, best friends, boyfriend and family on my side.

I can do it, because I already AM!

The knee is problematic. I might eventually need surgery on it, but for now the pain is abated.



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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/15/16 6:31 A

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Yep I see myself in your high risk times!

When it is a Pot Luck and someone bring something you never tried before.

Great that you budget the treats in your plan!

Sorry to hear about your knee. Hope you feel better soon!
emoticon

C

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/15/16 12:05 A

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Day #6 - Protect Your Program No Matter What

3 High Risk times or events, and how I will handle them

Pot Lucks- bring something healthy for my contribution and something zero points (like fruit)

Birthday - budget in my weekly plan for a small piece of cake or cupcake to enjoy guilt free

Christmas- as long as I keep it to just one day,I will be ok. Take one tablespoon full of each of the foods I love.

To protect my program today I went for a walk even though my knee was hurting.



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/13/16 9:25 P

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Day # 5- A magic notebook

I think I have more than one of these. I utilize colornotes in my smart phone to keep notes from my WW meetings, my grocery list (a good place to write down things I might crave to get later or not at all) and other notes.

I blog here and also in One Note for more personal things.

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/13/16 1:04 P

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Wider Road good plan to know in advance what you would allow yourself.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/13/16 6:48 A

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Day # 4- Boundaries NOT Diets

Narrow Road- I consider myself "perfectly on plan" when I am eating with my daily/weekly points allowances and exercising 3-5 times per week. This gives me enough flexibility to maintain my sanity while still losing.

Wider Road- For vacations and Holidays- Allow either a "maintenance" or a "control the gain" situation. For maintenance allow myself up to 28 additional points for the week. To control the gain allow myself up to an additional 42 points for the week.

BY NO MEANS can I risk stopping tracking. Whether I track it or not, my body still knows I ate it and I'd rather come back from vacation and say I "ONLY" gained one or two pounds that to not track and see a huge number on the scale.



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/13/16 6:45 A

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Thanks Fisker! Right now I'm using the app online and on my smartphone, but I"ll let you know. My 90 days is up mid-December.




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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,969
10/12/16 6:10 A

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Great idea to plan ahead! When I followed WW I found planning was key. I would put my plan with point values on the fridge. Always used pencil so I could make changes.

I still have some charts I created. Some are on Excel, some are PDF. Let me know if you would like me to email them to you.

C

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/11/16 10:43 P

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Good for you!

Happy Sparker Lynn 'A good girl with bad habits'

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/11/16 10:31 P

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Day # 3 - Do It Anyway

One of the areas I need to focus on is tracking before I eat my foods so for today I am planning all meals and tracking in the morning to ensure I eat enough and have a plan.

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/11/16 12:03 A

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Great idea to Read the next days lesson. You are off to a great start!

Happy Sparker Lynn 'A good girl with bad habits'

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/10/16 9:26 P

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Day #2 - Interested or Committed

I am committed to my healthy eating plan. I have made a monetary investment to cover the first 90 days of Weight Watchers monthly pass, and I intend to get my money's worth.

Reading the next days lesson each night and preparing for the next day keeps me focused.

I plan meals in advance as often as possible. We eat most of our meals at home. I check the "cost" of items before I eat them.

Tom is helping me by being my walking partner to help me get in exercise, and by checking first if I have enough points left before saying things like "Let's go out for ice cream".



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/10/16 9:23 P

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Thanks!

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/9/16 11:48 P

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Day #1 I used to be that way, but now I am different - that is a great motivator! You have proven you can change your ways.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/9/16 7:37 P

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Day #1 I used to be that way, but now I am different.

I used to thinking dieting was an all or nothing proposition but now I realize that if I do go off plan it is ONE meal out of 21 (or more) in my week and I CAN get right back on plan at the next meal.

I used to eat out or eat a lot of prepackaged foods but now my boyfriend and I both love cooking and we prepare healthy, tasty meals at home that last for two nights in a row and sometimes lunch on the third.

I used to think I had to eat a lot of "sugar free/fat free" things in order to lose weight but now I realize it's better for me to enjoy occasional "real" treats, eating them slowly and savoring the flavors.

I used to be a dieter but now I am a healthy for life eater.



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KALISWALKER's Photo KALISWALKER Posts: 23,037
11/23/15 12:57 A

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Susan this is a very good one - notice if I am wearing something new, as it is probably a smaller size.

You are so right!

Have a great week!

Happy Sparker Lynn 'A good girl with bad habits'

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,019
11/22/15 1:53 P

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emoticon Susan - I like your November 2015 answers very much - you're sounding strong.



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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/22/15 11:55 A

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Original Day # 8

Day 8 - June 27, 2014
• In the space below, write a list of things that people are always welcome to say
or do in regard to your weight-loss efforts. Examples might include offer you
compliments, protect you from dessert, or clear the table after meals.

Don't hover over me at the scale on weigh in day.
Do be willing to eat at home once in awhile.


• Create another list of things you don’t ever want people to do such as snatch
your plate away, give you lectures, or admonish, “You’re not supposed to be
eating that.”

Don't tell me I eat to fast!

• Read both lists to your support people including your spouse, your children,
and your best friend.

Yeah, good luck with that. The man gets all pouty and bursts into tears for Pete's sake!

Updated 11/22/2015

OK this one was hard to read as I am now a widow, but I need to do this for me regardless.


Things that people can say or do to support my weight loss efforts:
-notice if I am wearing something new, as it is probably a smaller size.
-Nothing, seriously, just be my friend and let me handle this journey. I will ASK when support is needed.

Things NOT to do
-ask "should you be eating that"?
-be a food pusher
-presume that only exercise will fix what ails me




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KALISWALKER's Photo KALISWALKER Posts: 23,037
11/9/15 11:17 A

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emoticon Susan will succeed.

YOU CAN do it, YOU WILL do it, YOU ARE doing it! WOO HOO!!!!

Happy Sparker Lynn 'A good girl with bad habits'

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2019 Fall 5% Challenge Community
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/9/15 7:39 A

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Original: Day 7 - June 26, 2014

Today
• Write the words “I can do it” below. Mentally remind yourself of this phrase at
least 10 times today. Use this to cheerlead yourself through the entire day!

I CAN do it, I WILL do it, I AM doing it! WOO HOO!!!!


• In the space below, write “I can do it because…” then add a few supportive
phrases such as “I’m capable of doing anything.”

I am strong
I am organized
I've got God on it
I have learned to give up Perfectionism, and be persistent

• Read your phrases often, using them to reinforce your goals and build your
enthusiasm. Write a few notes about how this helps you.

Strong affirmations and positive self talk is building a stronger self image, a more confident individual.

Today's lesson made me think of Helen Reddy….I am STRONG I am INVINCIBLE, I AM SUSAN!!!!!!!!!!!


Today:

I CAN DO IT. I have done it before, and yes I AM DOING IT!

I am 100% responsible for my own happiness and wellbeing.
I can achieve both with being 85-90% "on plan" and still have an occasional treat without going completely "off plan".
I am WORTH doing these things!

I am a fierce warrior of life. I've got this!

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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/25/15 10:52 P

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emoticon You are planning for success! emoticon

emoticon I am so glad you are doing the 100 Days with me!

Let's be our best selves and succeed in weight loss and keeping it off!

emoticon emoticon emoticon


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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 current weight: 193.6 
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/25/15 8:26 A

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Day 6 -- First time through...

Day 6 - June 25, 2014

• Watch for chances to respond to food invitations by using the line, “Not just yet;
I’m going to wait a little while.” Describe these below.

At a party
At someone's house
At the Holidays

• Identify at least three high-risk times or events such as family gatherings or quiet
weekends. Describe how you’ll protect your diet program during each of these.

When I am angry--Take a breath, and stop taking yourself so seriously!

If Gary takes an extended nap--focus on healthy foods/snacks and a diet soda

Day full of doctors appointments and such --eat a healthy breakfast at home first, put an apple in purse for later
• Do at least one thing today that reinforces your determination to protect your
program at all costs. Write down what you did.


Continue on with leading the 100 Days team on Spark.

This time--MY how life has changed!

Day 6

• Watch for chances to respond to food invitations by using the line, “Not just yet;
I’m going to wait a little while.” Describe these below.

At a party
At someone's house
Out with my singles group
At the Holidays

• Identify at least three high-risk times or events such as family gatherings or quiet
weekends. Describe how you’ll protect your diet program during each of these.

When I am angry--Take a breath, and stop taking yourself so seriously!

After a long, stressful day at work-- Keep appropriate "crunch factor" items available that will not blow my plan, like cut up celery and carrots, or 94% FF microwave popcorn

Resort to exercise to blow off negative energy

• Do at least one thing today that reinforces your determination to protect your
program at all costs. Write down what you did.

Went to grocery store to stock up on healthy foods.

Edited by: FOCUSONME57 at: 10/25/2015 (08:27)
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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/21/15 10:18 P

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Susan you have to be very committed to do this. emoticon

Happy Sparker Lynn 'A good girl with bad habits'

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/21/15 8:49 P

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Day # 5 --originally June 24, 2014

Today
• Whenever you think about a particular food you want, write it down in your
notebook. Practice this today by writing a couple of your favorite food in the
space below.

Today I received a tiny box with two pieces of chocolate in it.

• Plan that you’ll eat the food at another time. With the foods you listed above,
describe the amount you’ll have and how often you’ll fit it into your program.

As I am recently back "on plan" I don't want to chance eating something sweet and blowing it, but i know I have two bite challenge coming up later in the program, so put the tiny box of chocolates in my closet at work to save for then.

• Stretch the times farther apart for eating this food. You may discover that after a
while, certain foods don’t seem as important to you as they once did. Add notes
below on what you learn from using your magic notebook.


The longer I go without sugary sweets, the less and less I crave them.

There *IS* a world without cheesecake LOL!


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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/20/15 9:38 A

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Good point - if I eat something, whether I record it or not, my body still knows I had it.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


 current weight: 193.6 
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/20/15 6:46 A

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Day # 4 (originally June 23, 2014 )

Today
• Think about how you could define your narrow diet road compared to your wider
diet road. Be as specific as you can.

On the 2003 WW Flex Plan I am currently getting 30 points a day plus 35 weekly flex points.

My narrow path might be a week where I use some or all of my weekly flex and definitely do not use any activity points.

My wider path would be going into "maintenance phase" where I add back four points per day, and also have my 35 flex available.

• Under each of the two columns below, make a list of your eating and exercise
plans for that particular road. Include types of foods, amounts, and locations for
eating them. Also, write down your exercise plans for both columns.


Narrow Road
Standard breakfast PB Oatmeal w/skim= 8 points

Lunch/Dinner out: Veggie Omelette with eggbeaters, tomato slices, rye toast (2) w/ butter = 8 points
Or Village Salad with pita, no dressing = 6 points

Add grilled chicken = 4 additional points

Third meal of day (Lunch or Dinner): Fat free cottage cheese with veggies =3 points


Wider Road

To the above,larger dinner out, ie: date night, and maybe one bottle of Not Your Father's Rootbeer (6 points per bottle)

Dinner Out for special occasion might be a small steak = 12 points with Baked Potato, plain =5 points and veggies/salad no dressing

In other words, not completely off the path, just a little broader guidelines.

On rare occasions breakfast out might be "real" scrambled eggs - 5 points with ham - 4 points and rye toast - 5 points


• Decide on ways you can be flexible with each of these boundaries without losing
sight of the healthy road you want to follow. Add a few notes below.

It is important to have some variety, or it will get boring. It is also important to use some or all of my points each day so that my body doesn't think it is going into a starvation mode and start holding onto fat that it should be letting go. Also, it is important to realize if I eat something, whether I record it or not, my body still knows I had it.

My life is so different now than it was the first time through. I am a widow and have recently started dating. I went back to work full time. I gained back 40 of the pounds I had lost (and have relost 5 of those so far).

I need this journey to give myself new structure and focus. I have also rejoined TOPS to give me a weekly accountability and weigh in. The support and friendship are priceless. Wonderful group of caring ladies I am honored to call my friends.



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KALISWALKER's Photo KALISWALKER Posts: 23,037
10/20/15 12:39 A

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Susan you are flying! emoticon

I enjoy reading what you are doing or planning. It helps me think things thru.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


 current weight: 193.6 
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/19/15 7:17 A

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Day # 3

• In your diet or exercise plan, identify a task you don’t feel like doing, and then
do it anyway!

Clean the litter box



• Notice how it feels to accomplish a goal by taking a “no matter what” approach
to it. Describe your reaction.

Bring it!


• Make a list of several actions you plan to stick with today, regardless of how you
feel at the moment.

Finish ALL of my "to do" list today, no more moving things forward!


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/18/15 7:08 A

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Day # 2

• Decide that you will always be committed to your weight-loss plan, not just
interested. Write a declaration about your new level of commitment.

This is for the rest of my life, to be the best of my life.

• Now describe how you will stick with your program, no matter what .
I will remain committed to a healthy lifestyle of eating within points range with reasonable overages no more than 3 days per month, and with an average of one half hour of fitness per day NO MATTER WHAT!


• Do at least one thing today that demonstrates you are truly committed. For
example, take a walk or eat your vegetables—no matter what. Then write
down your action so you can celebrate it.

Today I am committed to staying on my WW plan, while watching Lions Football at my new gentleman friends' house. I baked chocolate chip cookies and have factored 2 of them into my plan for the day. I will be bringing diet soda, 94% FF popcorn and some cut up fruit/veggies as snacks for us.


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/17/15 7:21 A

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New Day #1 I used to be that way but now I ________________

I used to eat whatever, but now I plan my day's meals in advance.

I used to think, Well I blew it at breakfast, might as well blow the whole day! But now, I get back on plan at the next meal.

and keeping I used to have perfectionist thinking and thought I had to be 100% perfect to lose weight. But now I know that by being perfect 85-90% of the time, I will reach my goal without going insane.

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