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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/17/18 7:27 A

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emoticon Once again Cat in Florida wins the ďright onĒ post today!

Day #92 How not to maintain
Waiting until meal time to decide what to eat
Not checking first before eating in a new restaurant
Talking about changes I need to make but not following through
Not working on my daily activity, sitting too much

Flip to maintain
Make a basic weekly menu before shopping
Filling out my weekly menu plan on ďStartYourDietĒ
Doing a web search for restaurants before going
Stop talking so much about what needs changing and just do it!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/16/18 7:36 P

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Day #91 Its up to me
It really is up to me day after day.

What works for me.
What works is making meals based on lots of fresh veggies.
What works is fruit for snacks.

What does not work foe me.
Not planning doesnít work.
Not knowing whatís for supper doesnít work.
Staying in my Hygge spot all day doesnít work. (No real exercise!)

Planning without doing doesnít work.
Itís time to get back to step counting, setting the timer to keep active throughout the day.
Itís time to get back to a balance of nutrition, activity and fun!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/15/18 1:04 P

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emoticon Today I will read my answers from the beginning (again) to see my progress!

Day #90 Bitterness and resentment
All through my life I have helped one of my sisters more than anyone else. During that time she became the taker and I became the giver.
When I realized she is very self-sufficient I stopped paying her way, using my car for her appointments, and made the unpardonable comment that she should be grateful for the help she receives instead of expecting more.
She no longer speaks to me and although I know Iím the one who changed a lifelong pattern between us, Iíve learned some times I just need to walk away.
emoticon We are so loved, nothing else matters! A recent weekend birthday for Hubby


Day #89 Iím so angry
This is a hard lesson because as I think of anger there are so many things from the ďjunk in the backyardĒ that spring up for me.
At this point I can see that some of it is hurt feelings, unfair treatment, distrust, frustration, being really scared, etc.
I believe the best thing I learned through the years is to just make sure what Iím feeling isnít misplaced anger so I donít say or do to those close to me what isnít really meant for them.
My plan, donít just stuff it with food but take time to make sure anger isnít used as a weapon on those I love.

Edited by: MAWMAW101 at: 9/15/2018 (13:07)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/13/18 9:09 A

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Day #88 Junk in the backyard
This will probably be one of the most important lessons I will keep close to my heart from this book!
The minute I started reading, my mind was thinking ďflowersĒ because I have looked at, talked about and rearranged a lot of that junk in my backyard.
I have been able to let a lot go lately thanks to a dear friend who lets me talk, letís me know Iím ok, and fills my front yard full of flowers! Her name is Tina(1958TMC) and this is one of the many gifts she has given me. It is a picture from her yard!


Day #87 Allow a grace period
There have been times when it was important to allow for a grace period in my life. When I went through an operation and recently with syncope episodes of passing out.
At the moment I am in between challenges and have decided to take a pause in blogging and tracking daily.
I do however still weigh daily as I have since reading Make Friends with the Scale because I never want to go back and start over.

Day #86 Talk to the bear
Having a teddy bear, doll or other object to hug and talk to is a great idea.
It isnít something Iíve thought of before but I can see how it would have been very helpful through the pain.

Edited by: MAWMAW101 at: 9/13/2018 (09:12)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/10/18 8:30 A

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Day #85 Dealing with grief
When my life is moving along in a happy place there is no problem sharing it all but when I am dealing with grief it isnít easy or sometimes possible for me because there is no place to put this grief that makes any sense.

September is National Suicide Prevention Awareness Monthóa time to share resources and stories in an effort to shed light on this highly taboo and stigmatized topic.
Please donít ever put the blame on those left behind for not stopping what is sometimes impossible to stop.

I have learned walking 20 minutes helps so today I will walk.
I will go to lunch like I planned and I will start a ďMatter of BalanceĒ class at the local hospital.
I will also go to the funeral of a dear friend from my past, I will cry, and I will move on.
I am grateful for this book, this great team, a dear friend who lets me talk and a safe place to share.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
9/5/18 9:17 A

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Day #80 Too comfortable
My fear is that thinking about food, talking about food, and worrying about food will be all that is left between my friends and I. It reminds me of visiting nursing homes where the only subjects being talked about are food and bingo.

Today, my granddaughterís birthday, is the day I hit the bottom. Although to keep living the life I am now enjoying will take paying attention to my daily choices, I really donít need to keep chasing any new and improved ways of living.
I just need to stop thinking about the future so much and live healthy today!

My granddaughter Ashley, age 31 today, has battled a rare form of cancer, is now cancer free and never ever complained. She is one of the heroes in my life!

Edited by: MAWMAW101 at: 9/5/2018 (09:20)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/30/18 6:42 A

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Day #74 Itís not my fault
I donít think I often blame others for my lack of sticking to my healthy eating plan but I am well aware of the close people in my life who make it difficult to stick to the plan.
This week was a lesson in sticking to my word as my friend, Marigay, who was sure I needed a pound of fudge from her vacation spot, started reading off a very long list of options.
After saying ďnoĒ many times to each flavor I finally ended with ďdonít you dare!Ē
Truthfully I love fudge, I want fudge in my life, however I want good health more!

Day #73 Manage special days
The last holiday of summer, Labor Day, will be this weekend.
Itís a time of picnics, outdoor festivals and lots of food from Friday evening until Monday night.
I will take a healthy option when I can.
I will remember ďthe first bite tastes the bestĒ, sometimes one bite is enough.
I will skip some parties and just stay home and relax.
emoticon Thanksgiving, when the house is full of family, food and then left-overs, will be the next holiday for me. I will keep working on the idea that itís only one day, not a month!

Edited by: MAWMAW101 at: 8/30/2018 (09:39)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/27/18 9:16 A

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Day #72 Renew your vision
My August vision was all about traveling experiences and it was great.
My September vision will be focused on home and health.

My vision will include my continued quest for a healthy BMI number.
My vision includes getting extra exercise in every way possible.
My vision includes planning meals and sticking to the plan, extra water & yoga.


September vision


Day #71 Setback or failure
Honestly I have been feeling a minor setback lately. When I began this book, because Iím in a relatively good place with food, I decided to work on exercise.
So, I signed up for my first 5K in probably 5 years. Iím finding I honestly wonít be able to accomplish it because of issues surfacing that are out of my control.
At this point I am definitely feeling my age and having trouble with it because it begins to change everything.

For today, from lesson 71, I need to remember this:
A setback doesn't have to ruin your weight-loss efforts. Instead of considering it a disaster, view a setback as a gift. Let it be a time of learning and renewal, rather than a dent in your belief that you can be successful.

Iím signed up for an 8-week class ďA Matter of BalanceĒ at the hospital.
I will go for a check up with the heart doctor this week.
I will continue to do what I can and stop looking at what I canít.
I will NOT eat my way out of this setback!
I will NOT use this setback as an excuse to do nothing!

Edited by: MAWMAW101 at: 8/31/2018 (16:56)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,069
8/27/18 9:15 A

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emoticon

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"
MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/26/18 9:38 A

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Day #70
Read my answers to the key questions and Iím doing well on some, not so good on the exercise ones!
Iíll get that down pat yet! emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/23/18 9:59 A

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Day #67 Let it go
In working through this I realize I still hold a grudge with an acquaintance who I spent a lot of time helping financially, emotionally and having what I shared of my life and family used against me.
The only real benefit is having people feel I am right to now keep my distance.

In doing this lesson I am faced with all the things Iíve given up to hold on to my hurt and anger associated with this person and a few others from my past.
Spending the past weekend with daughter, Kim and sharing so much with her, I can see this lesson very clearly. The list of people is way too long and been held on to way too long.
In order to have a complete and happy life I really do need to ďlet goĒ of all the hurt and anger Iíve built up.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/14/18 3:58 P

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Day #58 Grieve your progress
There have been many life changes over the years for me that caused me to grieve the progress. The breaking up of small groups of WW, TOPS, and exercise classes come to mind.
Finally deciding to stick with Sparkpeople, first because itís free then finding the Linda Spangle books and website have been the answer.
In the end, even with help, it is up to us to choose the healthier options in reasonable amounts!
Giving up French fries and potato chips except on very rare occasions was the beginning. The list is now longer and continues to grow.
My tastes have changed so even on those occasions they arenít as good.

Day #57 People make me eat
A friend was going to come to my house to work on a sewing project.
She is a regular lunch buddy but I assured her I didnít want to drive to town to eat, then come home to sew.
She called to say she would pick up lunch to bring but I said I already had my lunch planned. So we decided she would pick up her lunch, come on out to my house and we would eat together. When she arrived she had picked up doughnuts and had a special one for me. Yup, I ate the doughnut.
I have had many occasions with that friend to take back my power and only the first time was difficult. Once I did it without giving in, she stopped pushing but on occasion makes a comment about what I order but follows it with ďi know you just want to be healthyĒ and she is right!

Day #56 Iím so bored
Even with a house full of company I found myself suddenly alone while the kids all went swimming. I walked around trying to decide what to do with myself.
Solution: went to my Hygge spot, put the i-pad on the meditation lesson of the day.
Outcome: instant nap.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/14/18 3:54 P

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Day #55
Non-food rewards....
today as I look at all the left-overs, I really canít think of any non-food things to reward myself with.
I will write a thank you letter to myself from my husband for his birthday weekend with 23 party people who had a wonderful time.
I will write a thank you letter to Tina for her contribution to my wonderful time.
There is no doubt that I got many many hugs and much joy from all those 23 party people.
I always feel bad that we forget to take a front-porch picture until some have gone home. Missing from the birthday picture are Michelle and Ashley & Scott

Day #54
My current need for comfort food is attached to feelings about spending ďmyĒ money. There is no help received for my daily wants. It is most evident while trying to get ready for birthday weekend.
Thank heavens for Tina.

Edited by: MAWMAW101 at: 8/14/2018 (15:55)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/9/18 5:49 A

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Day #53 Taking care of needs
Today I need to give myself a break and stay calm
* keep my appointment for acupuncture
* continue with my 21-day meditation program

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/8/18 6:23 A

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Day #52 The food fix
Procrastinating with food:
Sometimes I just expect more from myself than I ever would from a close friend.
Today I need to give myself credit for whatís done, not let my mind focus only on what is not done.
emoticon Nobody really cares if there is dust under my fridge!
I would however like for my retired hubby to help but I just wrote a couple of days ago that I need to learn to ďrow my own boatĒ!

Edited by: MAWMAW101 at: 8/8/2018 (06:35)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/7/18 9:01 A

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100 More #51 - #100
I read my answers to the 7 Keys again which I do after each section.
At this halfway point it certainly lets me know the difference in what I want and what Iím actually doing.
Itís time to move forward with those plans.

Day #51 Emotional needs
My emotional needs are written in my special journal and much to my amazement the list is longer than I anticipated.
Iíve marked the ones that will most affect my daily life.
I need to stop the procrastination and get done what needs done for my husbandís birthday party this weekend. My last count was 29, I always panic at this point.
Today I will take time for quiet meditation!
Today I will stick to my usual 4 oíclock coffee break!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
8/1/18 8:48 P

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Day # 46 Disappointment
I have had many disappointments in my life, some very major and many many minor ones.
A recent disappointment - a flaw in my glasses for which I had to pay. Now the other side has the same problem.
I do not feel I should pay $106 again when the problem is obviously a flaw in the first place. Their reasoning is the warranty ran out!

My initial response - frustration which turned to anger with # 1 visit.
My second response was to talk to the office manager on another visit to which I explained that if the glasses are so old maybe I need new ones anyway so why invest more money in these. I did mention if I needed new ones I would probably not get them there.
My third response was from the eye doctor who said he will examine my eyes and it will be free.
I have an appointment tomorrow!

My trade off - working through the urge to let it go because it did at times make me feel like a complainer although I knew I was right.
Realizing I didnít say anything unkind or mean so sometimes itís necessary to complain.

Day 45 my safe place
I pretty much agree with Maria. Maybe it is that we have changed.
Lots of places in our house make me smile, I do have my favorite spaces that are just mine.

Iím happy walking around our farm but still not comfortable walking alone when out. Maybe Iím still worried about passing out because there has never really been a reason for the episodes in my past.
After reading this lesson I decided to go to a restaurant and have lunch alone. I will say it was not comfortable at all.
**Today I spent time in meditation and reading in my favorite Hygge spot!

Edited by: MAWMAW101 at: 8/2/2018 (17:39)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/31/18 7:48 A

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Day #44 Food tracing
Thinking back I can see that my favorite Food memories were from times when there was harmony at home and I felt safe.
My parents later divorced so that harmony wasnít usually there.
Iím not sure if I crave certain foods when Iím happy and everything is great in my life or when things are out of my control and I feel unsafe or both?

Day #43 Food memories
As a child ďon the farmĒ food was just there at mealtime, dessert was only on special days.
My top memories of food that still would be a problem if I didnít consciously stop:
Fried chicken (always extra when company came)
Ice cream (going to get ice cream cones after church)
Fudge (fudge for gifts - we got to clean the pans!)
When I want fried chicken, we go to a restaurant (two or three times a year) with awesome fried chicken served family style where you can take the leftovers home so no nead to be stuffed!
When I want ice cream, I go to McDonalds and get a cone instead of buying the bucket and cones which I used to buy.
Fudge, we only make at Christmas but honestly donít think we made it last year.

Day #42 Food and fun
Since being retired, food and fun have been separated on most days of my current life.
I have lots of projects that were on hold, half done or planned before retirement. Now Iíve only kept the fun projects and enjoy them often.
With yesterdayís lesson and todayís I can see that my real issue with food is my instant reaction to frustration and disappointment.
Today as I sort of feel ďaloneĒ instead of turning to food:
Iíll take a longer walk
Iíll check a new yoga video
Iíll read about what to do in Chicago which is where Iím going next

Day #41 Food and feelings
Three areas of using food instead of facing my feelings are:
some phone calls; lists that I procrastinate over; and being put down or not appreciated.
ócalls to certain people, doctor, repairman who didnít finish a job, some of my relatives, etc make me feel anxious
Solution: just make the call and get it over with
óprocrastination is an on-going problem of mine and food is a way to keep putting off what I have planned or need to do
Solution: do the hardest thing first if possible which means at least Iím doing something.
óhaving an idea or being excited about something and receiving criticism makes me feel intimidated or sometimes angry and hurt
Solution: talk to people I trust about my feelings; go ahead with the plan if I want to; trust myself to know what is best for me!

Edited by: MAWMAW101 at: 8/1/2018 (20:47)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (178,267)
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Posts: 4,992
7/28/18 8:57 A

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You can do it! WHOO HOO!!!!!!!!!!!!!!!!!!!!!!!!!!! emoticon

C

Live in the moment


EST


 Pounds lost: 16.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/27/18 3:43 P

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Day #40 Believe in yourself emoticon
Sometimes lessons just hit on the right day to make a good impression.
Today I began my day with the yoga Gill posted before heading out for lunch with my sisters.
At one point I mentioned I had signed up for a 5K and letís just say the reaction was not the least bit encouraging.
Thank heavens I belong here, with this team, with this lesson today and with my ďsistersĒ who help me to believe in myself!

Day #39 See your value
I still have the ďI AmĒ letter to myself from the 100 Days book which reminds me how important, nice and adventuresome I am! It comes in handy to read it again.

Day #38 Emotional cold
Honestly I feel an emotional cold when I watch the news of things going on in our world. For those who tell me to ďjust not watchĒ I donít see that ďnot knowingĒ is an answer to anything.
Because of all the wonderful people Iíve met on this website, I know how very connected our world is.
My first-aid list:
Plan a day with friends
Plan a day alone outside with nature
Clean my house (itís a big house) ;) ;)
Write a paper letter or find uplifting cards to send
Paint; pull weeds; read a new book; nap;
Keep a great grandchild for the day (actually my day today-heí 2) emoticon

Edited by: MAWMAW101 at: 7/27/2018 (15:49)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/23/18 5:02 P

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Day #37 Iím not done yet
Iím not done keeping myself as healthy as possible
**keeping track of cholesterol, blood pressure, etc
**being medication free

Iím not done working on an exercise routine
** keep a schedule of strength training routines
** keep making sure to get my set number of steps every day
**joining challenges when possible

Iím not done planning for time with family, with good friends and with hubby.
**Iím not done yet with doing things I love
**Iím not done quilting, painting and knitting, etc.
**Iím not done traveling and having adventures


Day #36 My strengths
Physical - very healthy, active, nice looking, willing to travel and explore new things & meet new people
Skills and abilities - crafty, talented, able to organize groups, a good parent and a good friend
Personality traits - loving, giving, able to care deeply, determined (sometimes called stubborn) and honest

Edited by: MAWMAW101 at: 7/24/2018 (19:51)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/23/18 7:54 A

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Day #35 Need for renewal

I did take a renewal walk around our large farm. I was very grateful that hubby mowed a path for me.
Sight: the darkening sky, the cornfield, the grass, a bunny, trees and our house.
Sound: many birds, a car on the distant road and the wind blowing the corn.
Smell: fresh air, rain,
Taste: water I always carry
Touch: feel of the water container, my pocket and the tissue I needed. ;)
Before the walk was really over, I made a mad dash back home just before the downpour!

Day #34 Food replaces meaning

Edited by: MAWMAW101 at: 7/23/2018 (17:01)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/20/18 9:02 A

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Day #33 Create some joy (Iím having picnic @ the Memorial todayó itís a perfect day)
What I love:
When our big family comes to visit
**Vacation time away with each family group
Painting
Monroe ladies for lunch
Knitting/crocheting/embroidery
Porch swing
Hygge spots
Reading
**classical and flute music
Vacations to places Iíve never been
Tina talks and walks
**Retreats
**Bird watching .. eagles, blue birds
**Picnics in the park
Travel to new spots
**Movies
**More than 6 months since Iíve done these!

Day #32 Make exercise work
My goal for summer has been to increase my daily activity.
So far Iíve done a good job of keeping track and increasing or changing up what I do.
Today I donít want to focus on minimum amount because that is easy for me to do.
It is in my nature to not do much! This is why I continue to join challenge teams.

Day #31 Restore yourself
My restoration list:
1 exercise every day and sign up for a 5K with Tina (1958TMC)!
2 quilt painting for the barn (itís a Midwest thing!)
3 call friends from TOPS days and get-together
DONE
**extra 2,000 steps today (7,000)
**black color finished / front porch painting done
**friends called - meeting next Monday

Edited by: MAWMAW101 at: 7/20/2018 (10:28)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/20/18 8:32 A

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Day #30 Feel blessed
Blessed by good health
Blessed by good family
Blessed by good friends
Blessed by talents and money to enjoy them
**Key to work on..... make 5K plan and JUST DO IT !
emoticon Day #29 Healthy Day Hat
This is a great concept, it will be added to my list of good ideas from this book!
Each time I am with some of my friends and feel it necessary, I will just reach up and adjust my ďvirtualĒ hat. As someone said, ďlet them try to figure out what you are doing,Ē

Day #28 Getting your moneyís worth
I do not go to buffet restaurants because I usually overeat, add dessert, and graze to be sure not to miss something good. If I get something I really donít like I eat it anyway so I donít waste it!
I usually leave feeling stuffed so I donít go there!

Day #27 Skip it or savor it
Some things I will skipó chips, fries, junk.
Some things I will savoró good chocolate, fresh summer fruit!

Day #26 Vacations and reunions
My planned vacations are over but I will use some of the notes and ideas for my occasional weekend get-always.

Day #25 After the partyís over

I do recall getting through Thanksgiving to New Years with flying colors and then having a wipe-out through January!
I also recall starting a vacation mindset early, going on vacation and continuing that mindset after getting back. I also remember that it took a lot longer to undo the bad choices that I had made and I could only recall ďoneĒ meal that I thought was worth it!
Next trip, I planned before, during and after. That works much better for me.


Edited by: MAWMAW101 at: 7/20/2018 (08:56)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/9/18 7:25 A

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Day #24 Planning to overeat
1. Identify an event or situation where you might end up planning to overeat.
2. Is that what you really want to do? Is it worth it? Write your answer.
3. List three things you will do to prevent sliding into overeating in this situation.
emoticon Day #23 Food and nurturing
(I was really really having a bad day!)
You can't fix an empty life by simply eating carrots instead of potato chips.
But by following a few easy steps, you can learn to nurture yourself instead of heading to the refrigerator for comfort.
Every time there is a disappointment, and there are plenty, I feel a distinct urge to eat. Since I donít keep junk around it is mostly good food but way too much.
I absolutely need to figure out how to take care of my space, myself.
Who to call about the air-conditioner
Who to call about the car
Who to call about all the stuff that keeps breaking down!
I hate this house but where could I go? Safely? Alone if possible

Day #22 When not to eat dinner
Since Iím retired I donít have as much problem with this lesson.
My solution for times when appointments take way longer than I expect is to carry a protein bar. Itís much better than grabbing junk or fast food and will tide me over until I get to my planned meal.

Day #21 The couch is calling
Sometimes itís just my Hygge spot so itís ok.
My focus at the moment is exercise, mainly walking and adding strength building so Iím pretty happy about where I am with this issue.

Edited by: MAWMAW101 at: 7/20/2018 (08:20)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/7/18 11:35 A

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Day #20 Rebuild your hope

Of course I can do this, itís not rocket science. I need to quit making it seem so hard.
I will work on my NOW list for today.
I have a plan, stick to the plan.
I also have a green dot calendar of exercise going!
emoticon Making sure to return again to my answers to the key questions at the beginning and to keep moving in the direction I want to go.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/6/18 5:56 P

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Day #19ĖHope the secret word
Sometimes I just need to get out in nature with my best friend to find hope.


Thanks Tina!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/4/18 12:53 P

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Day #18 I know what works
For me the things that work are to plan the day and use the Spark trackers for nutrition and exercise.
The not so easy part is to stick to the plan as I go about my day.
Today I will make a conscious effort to not change the plan that is made.


Day # 17 Do I really care?
Decided to make a vision board for July ... itís a balance between food, fitness and summer fun!



Edited by: MAWMAW101 at: 7/5/2018 (07:34)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (178,267)
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7/2/18 10:26 A

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I hear ya, I tell myself the same thing but the wheel keeps going round and round.. slower, but still spinning.

emoticon

Edited by: MINDFUL-C at: 7/4/2018 (13:23)
C

Live in the moment


EST


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Day # 15 Beat myself up
Iím sill focused on having a cheeseburger I had several days ago!
It was because as I ordered it I was already thinking I shouldnít because of all the other things I was having.
It was the event, it was the emotional need, it was celebrating a good day out!
emoticon Sometimes I just need to remind myself that guilt and regret never solved anything.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/2/18 8:08 A

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Day 14 Ditch the parent
I am having a little trouble with my thoughts on this one. For me itís not cookies because sweets arenít my thing but carbs are a different story.
Seems if ďI chooseĒ to when I want to, I will stay where I am on the scale or go back up.


Day #13 Get some passion
Some days begin in such a way that passion is hard to even think about.
Some days I just want to stay in my self-imposed pity party and not think about anything.

But this day I put my ďpassionĒ into some extra exercise as I begin a new challenge and I will add some yoga later.
Today I will be successful!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/29/18 6:51 A

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Day #12 Success somewhere
Because Iím the great procrastinator today I will find success in finishing 3 projects.
I will find success in getting extra steps as I finish these projects.
Never give up!

Day #11 Never give up
It took a lot of years, losing weight, gaining it back plus more before I hit on the Sparkpeople program to change my lifestyle instead of changing to the newest and latest diet.
Iím doing well, some weight to go, but the one thing that has never been consistent is a daily exercise routine.
My intention is to do a 5K at the end of the Summer Challenge, the first week of October. I now log my exercise intention in my tracker daily like I do the food tracker and do my best to stick to what I have planned for the day.

Days 1-10 Checked my highlighted days to make sure Iím still doing what I need to do for success. Read again my answers to the key questions

Day #10 Do it in the fear
Fear has prevened me from doing lots of things in my life.
Thinking of all the things I have lived through I know I have survived things I never thought I could. Time to think through my anxiety and realize thoughts are not facts, so it is possible for me to ďdo it in the fearĒ.

Day #9 When to use Plan B
Plan A will be the plan on most days.
Plan B will be when eating out, celebrating or when Iím sick.
There is no Plan C!


Edited by: MAWMAW101 at: 6/29/2018 (07:35)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/25/18 8:16 A

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What a difference one word makes - Set NOW goals!
When I first glanced at this title I thought it was ďset new goalsĒand know Iíve set so many that I havenít followed through with. Now goals are totally different in my mind!

Day 8 - Set Now Goals
Today I will use the upstairs bathroom for extra steps.
Today I will sweep and dust every room!
Today I will stick to my planned menu that is tracked already.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/24/18 10:59 A

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Day#7 Not willing to change
I donít think Iíve ever had the thought that Iím not willing to change, my problem has been in saying Iím going to change and then looking back and seeing that the change lasted a split-second.
A couple of things that come to mind that do need to change are:
*my haphazard exercise routine - I need to make it a morning priority, 10am is exercise time!
*remembering hubbyís food he leaves behind is not mine to eat, toss if necessary!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/23/18 7:37 A

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Day #6 Monday diet
As I have gotten older my life is different, no big family to get out the door, no job to go to, no mindset that Monday was the start of week so the day for a new diet to begin.
emoticon Now I get excited tobbegin a new month or a new challenge or a new book!

During my life of yo-yo dieting there were many times that my new diet started on Monday.
As I am thinking about this it is Friday evening and my way to deal with the weekend will be how I try to think about each day now.
I will focus on the people not the food
I will make sure to take some quiet time for myself
I will remember my plan and pay attention to my choices

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/22/18 3:09 P

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Day #5 No willpower
Places where I face food temptations are meetings with ladies who relish homemade goodies that are high in fat and calories and presented with the expectation that ďfood is loveĒ and offended if I turn it down.
Places where I have trouble sticking with my exercise goals are when I wait too late in the day or I spend the day sewing, knitting, etc.

Create my mindset for protecting myself from unplanned eating.
My mindset needs to be that anytime I want to change my day, it is a choice that only I can make.
My mindset needs to be that saying ďno thank youĒ without further explanation is ok.
My mindset needs to be that, in an instant, by making a new choice, I can change how my day goes.

Record my success - Iíve made a note to check after day#10 to see if Iím making good choices.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/20/18 7:45 P

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Day#4 Today I am on my plan
This will be the kind of day that brought up fear of failure and thoughts of giving up in the past. Itís also a wonderful reward of retirement to have this day.
It is nice to share the day with fellow Sparker Tina, 1958TMC.

Itís a planned day of fun, out at 4:45 am to drive to the bus that leaves at 6 am.
My ideas to stay on plan are:
Because I know where we will stop to eat, I went to the website to look at options for eating healthy.
Because I know getting there will be sitting, I plan to get as many steps as possible while Iím there. I understand there is a beautiful garden to explore! I will wear my pedometer.
Because it is easy to preplan and record on Lindaís website which I have done, it will be easy to see how well I did ďstaying on my planĒ!
emoticon My day was wonderful, stayed on plan, enjoyed my time with Tina to the hilt!
However, it rained so no steps at all! On my way home (alone) I stopped for gas, went in to use the restroom and too tired, no planning for healthy snack, gave in to junk from the gas station.
emoticon I know it didnít take away from my good choices but Iím not happy with myself this morning!

Edited by: MAWMAW101 at: 6/22/2018 (10:11)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/20/18 9:30 A

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Day #3 What if I fail
My fear is deciding to give up when the hard days come, and they will come because that is how life is.
My logical, positive message is to remember to keep moving forward, fast, slow, pause for a moment, whatever it takes, just keep pushing on!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/19/18 10:38 A

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Day #2 Iíll start tomorrow
For me itís being consistent with EXERCISE, the kind that raises your heart rate!
So this time I will make my focus more on finding things I like that make me more active and stronger.
I feel, for the most part, that the food part is going well.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/18/18 6:38 A

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Make it a great 100 MORE Days... and beyond!
The 100 MORE Days Journey
Day #1 Others have done it
I have come so close to my ultimate goal, then got side-tracked by vacations, weekend visits of family, holiday parties and birthday celebrations.
In order to join those who can say ďI have done itĒ and stay in that group, I will need to commit to more exercise and better planning.

1. My daughter-in-law is the person in my life who has never gained back the weight she lost. She has become a runner and is now a coach in her spare time.
2. Never quit, pause when necessary, but just donít quit.
3. I will add a sign to my vision board to remind myself it is possible because Michelle has done it!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
6/17/18 10:56 A

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Time for the next challenge. I feel stuck in getting down to my long-term weight goal of ďhealthyĒ on the BMI Chart.
I am looking forward to 100 More Days of Weight Loss!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
3/10/18 2:44 P

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One more time through the lessons of this book!
I just returned from vacation and even though I know not to weigh in yet, it is true that old habits can return and before we know it the days go by without enough fruit, veggies and water.
There was at least a pot of oatmeal, yogurt and fresh fruit at most hotels so I began my days with a good breakfast.
However not too many restaurant menus had ďrealĒ vegetables and salads seemed to be basic lettuce with dressing. So today Iím catching up with the group on the 100 Days team that began on Monday.....

Day #6 Protect Your Program
Being retired means that I usually need to ďprotect my program from myselfĒ!

With this book, I began to understand my pattern of lifetime yo-yo dieting.
This lesson is one of the main ones for me to remember because most of the time my over-eating is done when Iím home alone and havenít exercised all day!

I need to not give in when something ďsoundsĒ good but I donít really need at the time.
I can always have it later or in most cases not at all. This time I will write it down and see if it helps to decide to ďhave it laterĒ.
I need to reward myself with non-food things.
emoticon Maybe Iíll write my non-food reward next to the tempting food and decide which I will be happier with!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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KALISWALKER's Photo KALISWALKER Posts: 23,046
7/20/16 10:38 A

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Hi Phyllis, good to see you!

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/20/16 7:43 A

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Today is Day 50 on my second time through this book.
The lesson is 10 Minute Solution and is a lesson that has stuck for me. Sometimes I still need to set the timer to get myself motivated but it works!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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KALISWALKER's Photo KALISWALKER Posts: 23,046
7/10/16 11:31 A

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Hi Phyllis, good to see you. I got as far as Day 25 last time, so I am going to complete it this time. I am using a number of things I learned here.

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
7/10/16 7:41 A

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Hi Lynn
Thank heavens I am now on Day 40 for the second time through this book and a lot of the lessons are now part of my life!
Wishing all who stop in a successful trip through the book!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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KALISWALKER's Photo KALISWALKER Posts: 23,046
6/16/16 7:29 P

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Phyllis where are you? It's not to late to get started.

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
5/19/16 8:39 A

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emoticon
This will be my spot to post my second trip through the wonderful "100 Days of Weight Loss" which will start on June 1, 2016.
My focus this time will be more on those lessons that I now know are more important as a way of actually losing weight and living the healthy lifestyle I want.
Putting lessons I to action! emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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3/19/16 6:27 A

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emoticon
I 'forget' to post on my Report thread consistently! I love reading your daily posts.


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"
MAWMAW101's Photo MAWMAW101 Posts: 12,108
3/19/16 6:25 A

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My 100 Days continued:
My intention of beginning with the group on January 1, 2016 was a great idea.
As of today I am on Day #79 Live as a Healthy Person and can say that I have learned so much about myself.
My thoughts are posted on the team each day and on my Sparkpage.
emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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KALISWALKER's Photo KALISWALKER Posts: 23,046
11/27/15 5:44 P

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Sounds like you are on hiatus but committed to Jan. 1st. It is does take time to take it all in and then apply it. Wish you all the best Phyllis!

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/27/15 3:16 P

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The Lessons Day 1 to 30 are on my Sparkpage....

Putting Lessons into Practice!
The recent blogs I have posted are based on lessons from the book, "100 Days of Weight Loss" by Linda Spangle.
It seems a good time and place for me to put into practice all l have discovered about myself while I go through the next hectic weeks.

I will take the lessons I've learned through the holiday season of family gatherings, a planned vacation and all the parties. I'm sure I will need to repeat some lessons to make them permanent.

Hopefully my focus will be on the people not just on the food! But on those days when it's "all about the food" I hope to really taste and enjoy whatever I choose to eat and remember it is for "fuel or flavor"!

The "100 Days" Spark team will begin on January 1 and I plan to join the group for the journey!
For now I will concentrate on exercise because I'm not so consistent on keeping up with those plans.
Thanks to all my fellow Sparkers, especially Lynn and Gil, who have added to my knowledge, been encouraging and understood that this is a continuing lifestyle change!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,046
11/10/15 12:31 P

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Phyllis I have thought about this before. Is eating so boring we need to do something else during the meal? Is TV so boring we need to do something else so we will sit there staring at the screen?

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: 190.6 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/10/15 7:04 A

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Day #22 Multitask with Food

Because yesterday's challenge to be conscious of what I eat took total commitment, today I may have trouble multitasking and paying attention to my food since multitasking and eating is what I normally do.

I think that when I eat with other people I can join in the conversation and am aware of the food because part of the conversation is about the food.
However most of my meals are eaten alone (with TV, computer, etc) and those meals seem to be eaten unconsciously so for those I will still focus totally on the food for now.

My hope is that I will be able to learn that food is really fuel for my healthy lifestyle! My body needs good nutrition, correct amounts for my activities and occasionally a treat to make life interesting!

Thank you to all the wonderful people on here who offer encouragement and ideas, I am truly grateful!
emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,046
11/10/15 12:02 A

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This is a great one. I like to focus on the meal and shut out distractions.

Great to see you!

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: 190.6 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/9/15 6:24 A

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November 9, 2015
Day #21 Conscious Eating--Eat With Awareness
If you have ever eaten a cookie or a meal and looked down and had no memory of what you ate, this lesson is for you.
It is the story of Bob (actually Phyllis) who has a habit of reading, watching TV or in my case sending messages while eating.

Learning that the reason to eat is --to fuel your body and to appreciate flavors means my goal is to learn "mindful eating".

Today:
Slow down
No other activities while eating
Notice the food and appreciate the flavors
Make meals memorable eaten at the table

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/8/15 10:58 A

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Day #20 Half-off Special
Divide and conquer! emoticon
For an easy way to manage your serving sizes, use a concept called the half-off special!
That simply means eat half as much as you normally would, or take half of the amount you want. If you can't stop yourself from finishing off everything, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled.

What I learned from this lesson that I will implement:
At banquets or meals with several courses, eat half as much but enjoy it without leaving the table feeling stuffed.

At restaurants I will share large servings, take half home or ask for a smaller portion when I order. (I have a friend who orders from the child's menu but sometimes the choice is limited.)

I will make a rule to limit pizza to two slices no matter the size or type. That way I can enjoy those two slices without overthinking it!

At home I will continue to weigh and measure until I learn to be satisfied with smaller portions.
emoticon emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/8/15 9:16 A

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November 7, 2015
Day # 19 Eat Reasonable Amounts

This I will say is probably one of my biggest downfalls.
I will admit that when I look at a canned item and it says "contains 7.5 servings" that my mind thinks "you are kidding!"
I am trying to get better about it but I do believe that because we are getting better at reading labels that the manufacturers are getting better at the confusion! If we only take a quick glance at calories content and pick the lowest it may be low because it gives such a low serving size.
Personally, I'm still looking for that half of a person to ask over.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/7/15 6:46 A

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Friday, November 06, 2015

Day #18 Retrain Eating Habits
This lesson continues with ways to leave extra food on your plate instead of continuing to be a part of the "clean your plate" club.

Because I grew up in a large family with not a lot of extra food, the idea of leaving something on my plate is a hard one for me.
But after getting used to watching my grown kids and grandkids being able to scrape their plates in the garbage and realizing none of them have weight issues, I can see the benefits of not always "cleaning your plate"!
They aren't wasteful but the little bits of extra aren't hard for them to toss.

The good thing for me is that we have a compost pile and chickens for the extra scraps so I am better about tossing. The grandkids and now great grandkids are also learning about recycling!
Today:
Remember that your weight and your health is always more important than a left-over piece of pie.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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184
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159
MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/5/15 6:45 A

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Day #17 Stop Wasting Food
This lesson is a hard one for me and it has taken years of watching my grown kids and grandkids cleaning up after a meal to know that not a one of them has weight issues!
When we added the compost pile and the chickens, it became easier to throw out food.

Some people grew up with the clean-your-plate rule and even as adults find it difficult to leave anything on their plate because it is a waste.
Of course not wasting food makes perfect sense and is important.
But a new way to look at it is that if you are filling your gas tank and it gets full, you wouldn't continue pumping, spilling fuel on the ground. So why would you do that to your body?

Every time you eat food your body doesn't need, you are wasting it!
You can eat it or you can throw it away, either way it is wasted!

Starting today, make a commitment that you will not waste food by putting it into your body.

Have a healthy happy day........


Edited by: MAWMAW101 at: 11/5/2015 (07:38)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/4/15 9:44 A

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Thanks Lynn.....I am getting so much out of these lessons! emoticon

Day #16 Nurturing Power of Food
This was a good day for this experiment for sure. My granddaughter (age 28) had minor surgery and is getting two rounds of chemo again this week. Because she is 3 hours away a lot of days are spent waiting for news.

When your feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working? The first two bites have the most impact on taste and are the ones that have emotional power!
Once you understand that eating more won't continue to improve your emotional state, you can use this in your favor. You can train yourself to feel better after eating only a small amount of nurturing food.

Today
Intentionally eat something that will help you feel better. Anything!
After two bites, stop! Remind yourself your needs have been met. Give away or toss the rest. Write how you feel after doing this.

Because I was in town yesterday after reading this lesson, I could choose anything for the experiment. I kept thinking about all kinds of goodies to buy or make......it ended up being mashed potatoes and gravy!
What I really wanted was Kentucky Fried Chicken mashed potatoes and gravy! emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
209
196.5
184
171.5
159
KALISWALKER's Photo KALISWALKER Posts: 23,046
11/3/15 4:07 P

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I enjoy reading your blogs. I agree the first 2 bites and sips are the best!

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: 190.6 
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194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/3/15 2:44 P

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Day #15 First Two Bites

You may not realize it but the first two bites of any food will always have the most flavor.
This lesson is focused on desserts mostly and the idea that if you take two bites and savor them, the next thing would be to decide if the rest is worth the fat and calories.

Most of the time I will admit that I eat too fast and do not take the time to pay attention to the flavor and texture of what I'm eating. Thank heavens I don't eat dessert very often!
Today I will remember to slow down and try to taste my food as I eat.
Wherever you are, enjoy your day and enjoy your food!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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184
171.5
159
MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/3/15 2:41 P

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Monday, November 02, 2015

Day #14 Morning affects Evening

Monday already? November already?
This is why I continue to look for a better way to live. As I am planning things, life is passing me by! I plan to be healthy; I plan to exercise; I plan to enjoy each day, etc.
I want to be the best ME I can be so it's time to work out the plan.

As I continue on my 100 Days my next lesson is the importance of eating at regular intervals. Although I usually always eat breakfast, eating breakfast earlier will be one of those changes to work on.
This is a problem for me only because I take my morning coffee back to bed, watch the news and catch up on family and friends on my I-Pad and lose track of time. (I know lucky me!)
The problem is that I then eat too much and tend to almost run breakfast and lunch together. So for the next week my plan is to eat breakfast no later than an hour after my first cup of coffee.
Wish me luck......old habits are hard to break aren't they?

I wish you all a great start to your day especially if you have kids to get to school, a job to get to and a world that frustrates you. I've been there!
There are problems that come with getting older but there are definitely perks also.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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184
171.5
159
MAWMAW101's Photo MAWMAW101 Posts: 12,108
11/3/15 2:37 P

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Day #13 Oops, I Forgot to Eat
Very few times in my life have I ever uttered that phrase! In most of them it was a time I don't even want to think about because they were days of deep sorrow.

When my hubby gets sick he isn't hungry and I worry that he should try to eat something with the meds he has to take every day.
Me, I am hungry no matter how bad I feel. Luckily though, according to the chapter on the subject, that is probably better. I have been known to pass out when I don't eat and remember an emergency room doctor giving me advice to "eat a better breakfast and drink more water" along with a hefty bill for the advice. I have never forgotten that!

According to the article your body shuts down when you go long hours without food and hangs on to the fat that is stored. Your metabolism gets messed up if you try to save up the calories by skipping meals to have them all later. For most people a once-a-day meal plan does not work very well for losing weight. By convincing yourself that skipping meals is not an option, you will work harder to take care of your fuel needs.

Getting three planned meals is best for me but I do need to be better about having healthy snacks in the car on days when life doesn't go according to plan.
At home I have healthy options but it is usually easier to grab the unhealthy stuff at a fast food place or gas station when I'm out.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
209
196.5
184
171.5
159
KALISWALKER's Photo KALISWALKER Posts: 23,046
10/31/15 12:24 P

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Thanks for the great tip - Go to Saturday, clicked on Nutrition tracker and see the days in that week where you are over on calories. Just go back to that day and see what you ate.

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: 190.6 
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226.25
210.5
194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/31/15 8:26 A

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Day # 12 Fuel or Filler

Keep in mind that fuel keeps your body running but filler often gets sent to your fat stores.
Most healthy foods like lean meat, fruits and vegetables are fuel that keeps you going.
Most sweets, chips and snacks are fillers. A lot of 100 calorie snack foods are fillers.

I went back three weeks and checked what foods I had on the days when the fat and calorie content was over. It is very easy to check this. Go to Saturday, clicked on Nutrition tracker and see the days in that week where you are over on calories. Just go back to that day and see what you ate.
In every case it wasn't so much what I ate, it was having it all in one day. I found I really need to lighten up on the cheddar cheese!
I know there are low-cal and fake cheeses out there but I would rather have smaller amounts of the real stuff.

This was a reminder that I'm not perfect on this journey but life goes on anyway.
Have a great weekend! emoticon


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
209
196.5
184
171.5
159
KALISWALKER's Photo KALISWALKER Posts: 23,046
10/30/15 10:39 A

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I enjoyed reading this. I will write tonight.

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: 190.6 
242
226.25
210.5
194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/30/15 7:13 A

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Day # 11 Purposes of Food

Days 11-20 Put Food In Its Place
The next 10-day segment is all about our direct relationship with food and talking about appropriate reasons for eating.....

Reason 1. To fuel your body
Before Sparkpeople I was in a great group and did learn that eating all snack food (even if the points weren't over) was not a good consistent way to lose weight. By the same token even if I don't go over my daily calories on Sparkpeople, there won't be a healthy weight loss unless I pay attention to the "Daily Nutrition Feedback" which lets me know how I'm really doing.

How many times a day I eat and how much each time will vary according to what is going on in my life at the time. There are articles that say eat 3 meals, articles that say 5 or 6 small meals are better. The bottom line is keeping that tracker and knowing the nutritional values of that "fuel". I want the high-octane stuff!

Reason 2. To appreciate flavors
Because my main focus is cholesterol (thank heavens I only have one to worry about) I have learned to reduce salt and fat in everything.
Who knew that unsweetened applesauce can be a substitute for fat in a recipe?
Somebody on Sparkpeople does because I learned it here. Thank you!
Who knew that to raise the good cholesterol you need to exercise?
A coach on Sparkpeople does because that's where I learned it. Thank you!

My tastes have changed and I still love food, like to cook, and very much love love to eat out. One of the perks of retirement is that planning is easier so
yesterday I looked up the restaurant and chose and logged my lunch before I left home. It was a great time with great friends. If some of the people you work with are friends, try to keep them after you retire.....they make life fun!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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184
171.5
159
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/29/15 8:24 A

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Day # 10 Appreciate Good Support
Wow this day is a trip back in time when learned to "just say thank you"!
It is a lesson I need to think about often.

Because I grew up in a home with only criticism, it has always been hard to take compliments or criticism very well but I was lucky enough to meet a wonderful lady who in her gentle way taught me the lesson over a quilt when I said, "but the stitches aren't all even"! I miss her so much, she was a great mentor and taught me so much.

Sometimes I think I am only open about my weight and food issues on Sparkpeople because somebody always has a positive thing to say even when I can't see it. My on-line friends understand the ups and downs and the realization that it is a life change so it is ongoing.

In my real world I have learned after almost three years of Sparkpeople and a lifetime of mostly bad dieting that some people will always tell me I've lost enough, life is too short to give up "good" food and they could never eat like I do! The truth is I mostly just worry about my cholesterol numbers, I feel better when I move and my tastes have changed!

My realization as I write this blog is that as I wrote a few days ago if you feel bad and the only place you go is to the Doctor's office, it limits the conversation. By the same token if you take yourself too seriously and only talk about your diet and what exercise you didn't do, it also limits the conversation.

Today I will get out, enjoy the changing fall colors and listen instead of talking so much.......I still have a lot to learn.
emoticon

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
209
196.5
184
171.5
159
KALISWALKER's Photo KALISWALKER Posts: 23,046
10/28/15 11:55 P

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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: 190.6 
242
226.25
210.5
194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/28/15 10:43 A

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Day #9 Here's What I Want

What I want from you...
1. If you see me eating something not on my food plan.....ignore it completely!
If I've decided to eat it I will add it to my tracker and keep going.

2. When you see me making progress such as losing weight.....compliment me on how I look AND give me non-food gifts or rewards!
A road trip is always a great reward for me!

3. When I'm struggling or gaining weight........ignore it or hug me and show extra affection if you know why it's happening.
It is usually because I'm sick or scared so a hug or extra attention would be nice!

4. When I'm making progress you can't see (I.e.improving self-esteem).....just ignore it.
When I'm working on myself (like this book), it really is all about me not anything against you!

5. When I've maintained my weight (even if I may still want to lose more)........compliment me on my efforts and occasionally tell me you are proud of me.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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184
171.5
159
KALISWALKER's Photo KALISWALKER Posts: 23,046
10/27/15 9:52 A

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Phyllis you are really living the dream. You are making it a lifestyle change not a diet and that's what we all should do.

emoticon I will keep your grand daughter in my prayers.

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: 190.6 
242
226.25
210.5
194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/27/15 8:01 A

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My Magic Notebook -yesterday
Made my morning walk a "Walking Meditation"--finished with prayers for my granddaughter who is getting chemo.
The only change made to my tracker was to add fresh spinach to lunch and use Pam spray instead of olive oil in a recipe. It was a good day.

Day # 8 Help Me Please............

Actually I think I'm pretty good with other people just not as wise when I'm alone thinking of comments that were made and knowing where the extra food is. That is when I'll need to read Day 1, 2, 3, 4, 5, 6 & 7 again!

Since I've been eating healthy for a while now my hubby is well trained to keep his "junk food" in his van or in his shop. He is a very helpful person and does a lot of the shopping so I just go through the bags, make one for him and say "this is yours"!
The only thing that bugs me is when I talk about a new challenge and he thinks he should join me although he absolutely doesn't need to. He has health issues, is on heart medications and is plenty thin now.

When I go out with the "girls" as one husband calls us, I try to order last so that everyone doesn't feel like they have to order my healthy stuff even though most of them should. It is probably up to me to just ignore some comments.

I will continue to make hubby's "junk" bag "to go."
I will continue to order last with the "girls" and if someone changes their order it is really a good thing!
I will continue to make "comfort" food for my family when they come, just not so much of it and keep changing the recipes to healthier versions. One good thing is they are such an active fun-loving bunch they don't seem to notice.
I will always ask them to bring dishes and take home the leftovers!


Edited by: MAWMAW101 at: 10/27/2015 (08:02)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,046
10/26/15 4:31 P

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Phyllis you have a great plan in place and many good reasons to stay healthy. It takes effort to do it, but you are worth it!

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: 190.6 
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226.25
210.5
194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,108
10/26/15 12:33 P

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100 Days of Weight Loss Saturday Oct 24, 2015 to Friday March 11, 2016
Welcome - weigh every day? (178.6)
Reasons- 1. No cholesterol meds
-2. Fit in my clothes
-3. Keep traveling
-4. Enjoy life
-5. Be healthy
-6. Be happy
-7. Be confident
-8. Be a help to others.....especially Shannon & Josie
-9. Make Michelle proud
-10. Enjoy my 75th birthday to the fullest!
My diet plan says to use Meal Replacement plan.....
Use protein shakes or national products to replace meals.....

Day # 1 --Make a new ending.
I used to have days of eating everything not nailed down.....now I will use the stress of those days to start a new projects or call Shannon or Josie or Michelle.

I used to believe that I lose weight very slowly....now I know that if the food amounts and miles are very honest, I will lose weight in a consistent time frame.

I used to believe that I hate exercise....now I know it makes me feel so much better that I welcome it every day in some form.

The one thing I know for sure during this 100 days is that I need to be impeccable with my words and my actions on the Sparkpeople web site.

Day# 2 --Interested or Committed
"Committed means no matter what!"
Today I only ate very healthy food, lots of veggies and NO JUNK!.

Day# 3 -- Do It Anyway
Focus on actions, i.e. exercise, eating veggies, cooking, being impeccable on Sparkpeople.
Focus on "just do it"!

Day# 4 -- Boundaries, Not Diets
Set guidelines not rules.........
Narrow Road Wide Road
Log everything Eat out with the girls
Exercise every day Move
No Junk Food Plan for holidays & parties

Day# 5 -- Magic Notebook
If I want a food not on the log, I'll write it down and have it later.
If I want more food, I'll write it now and see how long I can wait.

Day # 6 -- Protect Your Program
This will be needed often:
when I go to lunch with the girls (they seem to check what I'm eating so I try to wait until last to order);
when I have a Home Ec meeting with desserts;
when asked I'll say "no, not yet" and "I'll wait a little longer" at family meals;
or I will read, embroidery, quilt or make a rosary to Protect my Program

Day # 7 -- I Can Do It
As I look at my life now I realize with age lots of my circle of friends who used to travel, enjoy life and be happy are now on lots of meds, using canes or walkers and are very inactive. When you feel bad and the only place you've been lately is the Dr office it limits the conversation!

I can do it because I have a very good (free) web site for help.
I can do it because I have many friends on this (free) web site who will help me succeed.
I can do it because my health and happiness are dependent upon continued good health.
I WILL do it because I still love to travel, I'm happier when I exercise and when I'm on meds I will know there was no other solution!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


 current weight: 168.0 
209
196.5
184
171.5
159
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