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MINDFUL-C's Photo MINDFUL-C SparkPoints: (177,799)
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2/16/19 8:25 A

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It is all one big journey. Thank you for sharing yours!

C

Live in the moment


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2/12/19 10:44 A

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Day 100 Ė This is how I liveÖ

That pretty much says it all. This IS how I live, including the struggles with my weight.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/11/19 1:50 P

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Day 99 - It's not in here!


I like to eat. And, that is okay. Food is good. The food I eat regularly is good for me too. what I have learned is that food is not the solution to my emotional needs and wants. Food is only the consolation prize. Peace and comfort is not found in the fridge or pantry.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/11/19 1:41 P

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Day 98 - New Yearís Resolution


I now weigh: 165 pounds

My body feels: strong, fit and well rested

Iím exercising by: hiking regularly, running 2/3 times per week, daily yoga, regular ST

Iím pleased with: my stick-to-itiveness

Iíve learned: That it takes time to change

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/9/19 9:47 P

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Day 97 - Use what works.

I feel like I know what I need to do to meet my goals. I've written them out many times:
- stick to 3 meals a day
- limit treats and extra food to weekends and special days
- run 2 to 3 times per week
- regular yoga and strength workouts
- hike

Setbacks are temporary disruptions a program that works for me. Disruptions are temporary. My 'program' is a lifestyle.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/9/19 9:43 P

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emoticon

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/9/19 8:07 A

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I agree with all 3. emoticon

C

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2/8/19 1:19 P

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Day 96 -- What will it take?

I think it will take patients, stick-to-itiveness ... and forgiveness.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/8/19 12:46 P

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I thinks the helpful road is the slow and steady path, not too wide, not too narrow. Knowing there will always be ups and downs along any road is helpful too.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/8/19 4:07 A

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I hear ya... the excitement may "wear off" and we may widen our road.

Reset

What road helps is with our intentions?


C

Live in the moment


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2/7/19 12:02 P

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Day 95 Ė Set your intentions

I have to press the reset button on my intentions all the time. My intentions are good and they are doable. I have followed through for months at a time. Some individual intentions for years at a time. Unfortunately I find it hard to maintain all my good intentions forever. Forever is a long time I guess. Maybe THAT is the unrealistic side to all my good intentions.

I press the reset button now.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/6/19 12:40 P

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Day 94 - Three Columns of Weight Loss

I get the idea behind today's lesson. I can relate it to myself. Yesterday I was in 'maintenance'. I ate later in the evening then I would if I was in 'weight loss'. Monday I was really in the 'weight loss' column. I did the extras and maintained my determination. I can also think back to November and December and how I felt as I was gaining weight. Not good.

Menu planning and weight tracking in a simplified manner. That could be a goal for me going forward.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/6/19 12:30 P

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Thank you, Gill. emoticon

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/5/19 12:40 P

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Congratulations! You have reached a good place.

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"
BDTHOM's Photo BDTHOM Posts: 8,412
2/5/19 12:12 P

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Day 93 Ė 20 year plan

1. Seven things I can do forever:
1. eat whole-foods plant-base
2. 3 meals a day, that's it
3. allow myself treats or extras on special days (s-days)
4. hike!!!
5. keep running (2 to 3 days a week)
6. regular yoga and regular strength training
7. stay mindful and manage stress

2. Three favorite foods and my plan for managing them
1. sweet things are okay on special days (and vegan)
2. cheese can be made from cashews and soy (I'm learning)
3. crunchy/salty/fatty foods are best controlled at the point of purchase. I can have them occasionally. I don't keep them in my house.

3. Exercise plan and how I will make it work
I love to hike. To keep hiking for the next 20 years I need to run regularly, 2 to 3 time per week. I need to stay flexible and strong, regular yoga and strength training. I need to love it all, fill my life with like minded people.

4. Barriers and life issues, including my plan for handling them
Stress /emotional eating are helped with mindfulness
Not exercising is usually a time issue, look at my schedule

5. Immediate plan if I start gaining weight
I will weigh myself regularly and set a firewall. When I approach the firewall I will assess my eating and exercise to see that I'm still committed. When the scale goes up I know why.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/4/19 12:05 P

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Day 92 Ė Accept the solution

I accept the solution, my 'program'. I'm not perfect. I'm not at my ideal weight.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/4/19 11:52 A

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Day 91 Ė Obesity is a condition

My 'program' will never be done because my program is a lifestyle. Often my program calls for restricting calories, because I have extra fat to lose to reach a healthy weight. When I stop being mindful, I eat too much and gain back pounds. I have come a long way. I have miles to go. This is my life. I love it!

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/4/19 11:37 A

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Day 90 -- Live ďas ifĒ

I believe I do this. I have setbacks. But, I generally do okay. I had a clear idea of where my weight should be when I started running. And, what I should look like. When the day arrived for me to start and I wasn't at that weight ... I did it anyway. When I started dating again I really thought I needed to drop another 15 pounds before a woman as 'fit' as I wanted to be would be interested in me (really I WAS that fit, still carrying some extra pounds) . I did it anyway when the opportunity came along.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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2/4/19 11:23 A

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Day 89 -- At my best!

At my best I could take life as it came, without thinking ahead and worrying what might happen. If it turned out stressful, I could handle a little stress knowing that it would soon be over. Stress and anxiety have big effects on my eating.



Brian
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1/31/19 1:05 P

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Day 88 - I DO care!

I really do care. That's how I can still be here year after year. I take an occasional pause, but I never have given up. I care enough that I never intentionally go back to old ways. Or, quit. My pauses are times when life has me distracted.

Losing weight is hard. It takes a long time. It's zoo hard because it takes a long time. It's hard to stay focused for the months and years it takes to lose all the weight and make the chafes needed to keep it off. That is why I come back over and over again. It's a way of life. Good news -- I feel less and less like I'm on a Diet, and more like I'm struggling with my diet.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/30/19 11:32 A

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Day 87 -- Old Habits

I have made so many changes lasting changes to my diet, working hard on habit formation all the way that my habits are a big jumble. What are my habits? Over use of peanut butter; eating for comfort not fuel and flavor; not taking a pause at the end of a meal to let my body catch up. I don't work hard enough on 'disruptive' actions to make them new habits.

I eat too much. That's why my weight is up.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/29/19 1:22 P

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Day 86 - Minimize the Damage

I can't just give up because my 'program' is not something I can turn on and off. My program is my life.

Risky activities: I have a lot of things I'm trying to accomplish while at the same time I have felt very low energy. I get home from work or an activity and I feel tired. I'm probably legitimately hungry too. I have a meal intending to get to my to-dos afterwards. But, I still feel low energy. Instead of doing, I graze looking for the energy to get myself going again.

Of course I ate enough to fuel my body at mealtime. The grazing is just boredom and dissatisfaction with my energy. Maybe I'm avoiding the task that I planned on doing.

Three ways that you can minimize the damage: Just get started doing a task and I'm usually fine. If not, leave the kitchen and look for distraction elsewhere in the house. If that doesn't work, just go to bed.

Record your plan; Take a hot beverage out on the back step for a little mindfulness. That is the best counter-move to mindlessness.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/29/19 1:10 P

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This spot is reserved for looking back at the weekend's lessons if I choose to. Right now I'm moving forward.

Day 84 - Let it go!
The best tool for letting go of strong emotional baggage is running. I can run out from under most gut reactions.


That's enough. I'm going to skip the 'box' exercise.

Edited by: BDTHOM at: 1/29/2019 (13:29)
Brian
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1/25/19 12:59 P

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Day 82, Last-straw eating

I may have to look this one up in the book tonight.

Brian
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1/25/19 12:55 P

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Thanks Chele. I'm really feeling interested but not committed at this time. It really doesn't bother me that much ... THAT kind of bothers me.
emoticon

Brian
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1/25/19 4:25 A

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Hi Brian,

Yeah I hear ya. There are times when I think I should just leave, but I post what is going on in my head... well most of what is going on in my head LOL!

When it feels like too much I remind myself that this is one tool. That there are people reading that support me. That I do not have to be perfect, but I feel better when I give it (my healthier lifestyle) my best effort!


C

Live in the moment


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1/24/19 12:03 P

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Day 81 - Day 81 - Unhook the chains

It might be that I'm not following the healthy pattern that I thought I had developed. I need to keep working on it. I guess I need to practice some forgiveness toward myself too.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/24/19 11:59 A

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Hmmm ... I'm not doing well the past couple days. I guess I'm not committed enough to put the extra energy into the exercises like I thought I would.

Day 80 -
Active and healthy


Day 79 - Eating like a ďnormalĒ person
My drawing would be labeled with a lot of stuff that i'm not currently doing like yoga, strength training and running. I'm not in full control of my diet either.

There would be labels where I am doing well like under social and relationship. I am hiking and snowshoeing and skiing this winter. Those things are good for my body as exercise as well as my mind for coping with the dark cold winter.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/22/19 4:03 P

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Day 78 - Punishment is NOT motivating

It has taken me many years to learn this lesson. I think I have it more or less internalized. It's always hard to let go of the frustration of regaining weight I had lost. I'm doing better.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/22/19 4:01 P

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Busty weekend holiday weekend plus internet connection issues has me falling behind again. I'm skipping a couple days, restarting with Day 78 (Monday) and hoping to find time this evening to do the exercise in Day 79 (today).

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/18/19 11:02 P

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Day 75, Small Wins

Today was a good day. It was a busy day too. I don't have a list. I don't need one today because I feel like there were wins ... a few losses too.

Brian
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1/18/19 11:01 P

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Thanks, Chele. I'm doing okay.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/17/19 7:36 P

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Hang in there! emoticon

My teenage girls don't deal well with change either. Neither do I.

Food does not relieve stress. It just causes more.

A emoticon for honesty!

Edited by: MINDFUL-C at: 1/17/2019 (19:37)
C

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1/17/19 4:27 P

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Day 74 - Whatís good today? (besides food)

I took the day off from work today. As it turns out, I took it off for no reason. I love it !!
emoticon

I feel hungry today. Want to eat. I'm trying hard not to give in. Grazing could be so easy on a day I'm hanging around home. I'm enjoying my unexpected unscheduled day. My favorite DJ is on air on the community radio station. She usually is only on-air weekends, but doing the mid-day show today. I have had time to do a few tasks that I keep putting off. Life is good.

I'm coming out of a period of anxiety. My son moved out of the house this week. He doesn't do change very well and shares his stress with me. We got through it stronger then we were before. I just need to work extra hard the next few days. I tend to over eat as I come off a stressful period.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/16/19 12:31 P

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Day 73, All-or-nothing!

I live in a grey world. I'm not a perfectionist.

I have made progress towards better health and weight control by keeping at it. I never would have made it this far, this many years with an all or nothing attitude. I made it to Day 73 because I delved the all or nothing behavior too. I've left some lessons go because I didn't have the time or opportunity to do them on the day. It's worked for me.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/16/19 12:25 P

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Thank you! emoticon

Brian
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1/15/19 4:38 P

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emoticon for Food Honesty!

C

Live in the moment


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1/15/19 11:31 A

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Day 72 - Eating in secret

I am a sneak eater. It's a type of dishonesty that I practice. I put on a persona of health that I then violate when others can't see me. I think it's related to my natural inclination not to draw attention to myself.

I have made a point of being more open about eating. I eat in the break room at work. If I want corn chips, I buy a bag in from the vending machine and eat it with my lunch, not back at my desk in private. I also put my healthy eating on display more, risking calling attention to myself.

Perhaps I'm on a path towards food honesty.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/14/19 11:57 A

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Day 71 - "It's too hard!"

Losing weight is hard. There isn't much I can do to make it easier or faster. I can't diet harder! About all I CAN do is keep watching over my behavior, restarting when I slip. I think the hardest part of weight loss is how easy it is to put the weight back on.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/14/19 12:27 A

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Day 70 - Are you good or bad?

It is important to watch the way we talk to ourselves.

Brian
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1/14/19 12:25 A

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Thanks! emoticon

Brian
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1/12/19 8:28 P

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A emoticon for being "good with it"

C

Live in the moment


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1/12/19 8:22 A

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Day 69 - Can you ďcheatĒ on food?

Following a plant based diet I CHOOSE not to eat a lot of foods. Often when I 'cheat', I not only go off my narrow path. I eat foods that I normally choose not to eat. That might be a a bite of birthday cake when I know has milk and egg in it. My choice to eat plant based is stronger then my commitment to losing weight. Yet, I still make this choice. I understand my 'choices'. I'm good with it.

Brian
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1/11/19 12:23 P

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Day 68 - Change ďblew itĒ to ďpauseĒ

I'm taking a pause ... emoticon

Brian
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1/11/19 12:19 P

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Change of place may work similarly to change of day. A new day, in this case a new place e. I do a pretty good job of compartmentalizing my work and home life. I usually have an easier time avoiding unwanted food at work then at home. It was just this week that I struggled more at work.

Brian
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1/11/19 4:19 A

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So change of location can sometimes make a difference. Yeah, sometimes that matters to me too. Sometimes reading about others slipping can make it more challenging for me to stay on the narrow path.

C

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1/10/19 9:38 P

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I'd say it's hard to get back on track for a good part of the day. If I slip off the path at work doesn't mean I won't follow my plan in the evening at home.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/10/19 3:30 P

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I hear ya. Do you find that if you "slip" off the path, it is challenging to get back on the path the rest of the day or at least a good part of the day?

C

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1/10/19 11:47 A

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Day 6 - I blew it!

I'm not sure I said it yesterday, but I sure acted like I did. I went for a savory treat that was vegan (but not healthy) left over from a morning conference. I ended up having a second ... and a third ... and calling it breakfast AND lunch. Like I said, I never told myself "I blew it" but since I had one acted like I should just keep going.

I will never tell myself "I blew it." When I go off plan, I will adjust my day accordingly. I will be aware of how the food makes me feel. I will use what I learn on future occasions.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/9/19 4:11 P

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Day 66 - Don't even start!

A good strategy. Not one I'm doing well with at the moment.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/8/19 12:17 P

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Day 65 - stimulus narrowing

My inner child is ignoring my outer adult. Last night I went home and ate a small box (multiple servings) of crackers while I made dinner. That clears out the crunchy snacks from the house! I will continue to use point-of-purchase control to reduce the food triggers. I'm taking a whole-foods plant-based cooking class that I hope will improve my focus on healthy eating.



Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/7/19 1:12 P

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Day 64- Instant tools for triggers

Currently the hardest trigger to overcome is being at home wanting a distraction from things I don't want to face. The thing I don't want to face most is a need for change surrounding work. I have little interest in coming up with a instant tool. I need long term change.



Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/6/19 11:51 P

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Day 63, Add space between you and food

I've been a little guilty of clearing the treats from my house by eating them. Generally I do control my behavior around treats by not keeping them in my house.

Day 62 - non-food triggers
My non-food triggers include:
~ when I feel stress
~ when I'm bored
~ when i want a distraction from things I don't want to face
~ late evening when I feel fatigue
~ when I have the opportunity to sneak eat
~ opportunity


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/5/19 5:03 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
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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1/4/19 12:23 P

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Day 61,Food triggers

Strong non-hunger triggers that I struggle with today:
~ arriving home in the evening
~ the sight of tempting foods and nobody around to see me eat it (I'm a sneak eater)
~ boredom when I'm home alone home (I always turn on the radio when I snack. Maybe I'm trying to drown out the sound :D )

When I get home after work my cat is right there to great me. Happy to see me? Maybe. What she really wants is dinner. I almost always snack as I dish up the cats food. In an earlier turn with 100 DWL I noticed that my mind starts thinking about food at about the same place on my drive home. I know from experience that this is a hard urge for me to overcome. My best strategy is to make myself a hot beverage and take it out to the porch for a few mindful minutes before making dinner.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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1/4/19 12:13 P

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I'm staying current and moving on to today's lesson instead of worrying about what I missed.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/29/18 3:05 P

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Day 55, Food is the consolation prize


This is one of my favorite lessons. It really spoke to me in years past when I felt alone.

Edited by: BDTHOM at: 1/4/2019 (12:13)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/29/18 3:04 P

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Day 54 - Eating to feel better




Brian
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12/28/18 5:23 A

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Happy New Year to you too! emoticon

emoticon A toast for good times!

C

Live in the moment


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12/27/18 12:20 P

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Day 53, Food is my best friend

Food is not my best friend. Food is a consolation prize, and not a very good one at that. I like food. I don't really get any comfort from food. Turning to food usually makes me feel worse. I do it anyway ...

Having a hot beverage sitting on the porch is a better solution for feelings of sadness, grief and dissatisfaction.

I have a lot of stuff I would rather avoid thinking about - my job being a big one, retirement is another. I use everything to avoid these things my relationships, workouts, and food. I need to dump the food. I really need to stop distracting myself and DO something about it.

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/26/18 1:46 P

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I didn't keep up with 100 DWL through the Xmas weekend. I'm not going to sweat it and move ahead. I will take a quick run through the missing days because they are good days.

Day 49, Just do something.
For the past month or so I have concentrated on doing the minimal effort I feel I must do to feel good. That includes a plant-based diet, 10 minutes of meditation, 10 minute strength and core workout, run 2 times in a week, and yoga. The plant based diet and meditation are solid habits. I am doing well with the minimal workout and running (with a break for Xmas).

Day 50, Ten-minute solution
I said enough above.

Day 51, What is emotional eating?
I am an emotional eater.

Day 52, Food is an instant fix.
I often eat to procrastinate, escape my feelings and avoid life when it seems too hard. I am an emotional eater.

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/26/18 1:20 P

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I think we need to stay to course Gill. Let real change come on slowly. As far as losing weight, that evokes day 48.

Day 48, You gotta want toÖ

To really lose weight I have to really want it. It takes a little more then just eating healthy. It requires that I eat less. Sometimes I don't want it enough enough to eat less. At those times the wide road is the best I can do.

Edited by: BDTHOM at: 12/26/2018 (13:33)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/22/18 4:30 A

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"I have felt the power, but I don't know what turns it on."
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"
BDTHOM's Photo BDTHOM Posts: 8,412
12/21/18 12:28 P

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Day 47, Kick the can't!

I can and I DO. What I have trouble with is the 'DO NOT'. When Kelly McGonigal talks about 'willpower', she often differentiates between "I WILL pose"r and "I WON'T power. can usually get myself to DO something like run or workout or cook healthy sals. Sure I struggle sometimes or give into laziness. But, if I'm focused and committed, DOING something is really pretty easy for me. It's much harder to get myself to NOT do something, like finish the open bag of chips. That is an entirely different action. I do not know the secret to tap into the power of I WON'T. I have felt the power, but I don't know what turns it on.

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/21/18 12:18 P

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It's a Buddhist teaching.

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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12/21/18 4:08 A

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Interesting. Never thought of it that way.

C

Live in the moment


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