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6/7/19 6:41 P

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Another Brooke podcast excerpt. I find this hard, but effective. In her world, getting to the thought we have which causes the emotion is the key.

......
(O)nce you stop feeling bad about feeling bad, half of your feeling bad goes away...we add unnecessary suffering to our lives...the first step is always just looking at our thoughts, watching our thoughts....once we bring our thoughts into our awareness, we inadvertently start judging those thoughts...

So one of the things that I want to introduce you to is the idea that feeling negative emotion is much more pleasant when you donít judge yourself for having it. Feeling sad is less terrible when you donít feel sad about feeling sad. Feeling depressed isnít as terrible as being depressed about your own depression, being frustrated by your own frustration, being angry about your own anger. Can you see how weíre compounding it?

Weíre compounding it by judging it. So what Iím trying to teach you how to do is to allow that emotion without judgment, to be present with it, to let it flow through you as if it was part of the human experience because it is.

...they donít want to bring up any negative thoughts. They donít want to look at it because theyíre afraid that if they bring them to the surface, theyíll somehow come true, which, of course, the opposite is true. As long as you hide them in shame and tuck them away, their results will keep producing, but you wonít have any authority over the thought thatís causing it, because if you wonít allow the shame to surface or you wonít allow the emotion of doubt to surface, then you canít find the thought causing it. And if you canít find the thought causing it, you canít change it.

...(A)llowing...emotions instead of reacting to them, allowing ...urges instead of reacting to them, being present with negative emotion without judgment is the secret to everything...




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5/21/19 3:52 P

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Thank you again for sharing!

C

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5/21/19 9:38 A

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Life is not stress.
Stress is not life.

This topic really spoke to me. ... one of my current favorite Bible verses is a verse I always mis-state. The verse is ďBe still, and know that I am God,Ē from the Psalms. My version is ďBe still and know that I am here.Ē When I say that, I mean both God is here with me, but equally important, I am here. Let me explain. I used to have an entire self-litany about me...anxious, nervous, etc. And they werenít just words, they were feelings and thoughts that I experienced incessantly. I lived in my head and ate to try to deal with or avoid those feelings. Long story shortóas I started working on things (including this team and going through the original 100 days three times) and gradually feeling more settled, I started feeling a lack of what I thought was ďmeĒ. I came to realize I was just missing the upsetness that I identified AS me. It feels empty at first, but it isnít. I have a quieter mind that gives me time time to think.

I go back and listen to Brooke Castilloís podcasts as well. This is excerpted from a transcript:
The Life Coach School Podcast with Brooke Castillo
Ep #5 Overcoming Fear

The other really important thing to know about fear is that most of us donít actually feel it. When I ask my clients: ďTell me what fear feels like,Ē what they actually describe to me is the resistance to fear. They know that when fear comes up, they either avoid it or push it away. What happens when any kind of vibration comes up in your body that is fear, there is actually a fear of feeling fear. If you listen to some scientists describe what fear is as a reaction in the body, itís an increased heart rate; itís a tensing of the muscles. For some people itís a tingling sensation on the skin.

When I describe it like that, itís, well, whatís the big deal? Why are we all freaked out about an increased heart rate and our muscles tensing up? Itís because most of us donít actually sit there and say, okay, Iím going to experience this fear; Iím going to allow myself to really let it flow through me. Most of us, when any kind of fear comes up, we run away from it and we avoid it, which makes sense; thatís how weíre programmed.
...
You canít avoid fear and get anywhere. You canít go around it, under it, resist it, pretend it isnít there. You have to go through it, and you canít go through it if youíre telling yourself youíre confused. You canít go through it if youíre telling yourself that you donít know what the right decision is. The reason why you donít want to make a decision, if you really think it through, is because youíre afraid youíll make the wrong decision. The reason why you donít know something is because you havenít figured it out, and thereís a reason why you havenít figured it out. Donít let those avoidance thoughts keep you from experiencing fear. Fear is something that you want to walk towards, you want to embrace, you want to explore. It will open your mind up to you. If you allow yourself to feel it, then you can ask yourself why youíre feeling it.
...
If you can learn to embrace it and expose yourself to it over and over and over again, you will be limitless.
...
[W]rite down everything that youíre afraid of. Then I want you to consider what it would be like to embrace that fear, take it with you, take it with you as your companion. Instead of trying to resist it, acknowledge it, expose it for what it is, and continue to move forward, continue to take it with you. Fear in and of itself is nothing to be afraid of, so donít let it hold you back.




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4/30/19 4:14 A

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Awesome! Thank you for sharing!

C

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,201
4/30/19 2:41 A

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Right after I read Gillís email about food and/as fun, I saw this great article on the start page: www.sparkpeople.com/resource
/motivatio
n_articles.asp?id=2457


I can identify with being too serious earlier in my life and with certain of the personality traits discussed in the article. To wit, ďEasily GuiltedĒ - Often, these people are easily swayed by othersí demands, and may have trouble setting boundaries that help them behave in a self-caring way," says Dr. McKenzie. "If you are so caught up in people-pleasing in order to avoid feeling guilty, you are not going to have a whole lot of energy left to focus on your own needs."

If you tend to carry around this kind of baseless blame, the first step is recognizing the invalidity of your guilt and then actively shifting your thoughts. "Letting go of unrealistic thoughts like ĎI can never disappoint anybodyí and learning some basic assertiveness skills, such as how to say 'no,' can help free up the time and energy for you to focus on your weight loss goals," Dr. McKenzie notes.

The people pleasing and self-critical sections were also all too familiar. The first thing I ask myself these days about something Iím thinking is ďIs it true?Ē I laugh a lot now. The work Iíve done with looking at my thinking unsparingly was hard, but has paid off. emoticon

Oh, and losing weight is now a whole lot easier!


Edited by: SKIRUNNER1 at: 4/30/2019 (02:43)

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4/23/19 7:16 P

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AWESOME!!!!!! WHOOHOO!!!! emoticon

C

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4/23/19 6:49 P

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I have lost a total of 23.8 pounds, 7 from using SparkPeople and 16.8 with Weight Watchers. When I started Spark, I said ďI would be pretty happy losing 27 pounds.Ē I am now 3.2 pounds away from that. I have moved my ticker to 7 more.

I loved doing Spark menus and they taught me a lot about food I could eat and portions, but it took too much time. When I started to gain weight back, I started Weight Watchers online. I appreciate both programs!

Edited by: SKIRUNNER1 at: 4/23/2019 (18:54)

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2/5/19 6:00 P

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Most people do not like it because they think they do not know how to use it. I know how and yeah, focus on form is rough.

C

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2/5/19 3:14 P

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Oh, I love the idea of the treadmill! Iím right with you on a rower - donít like it at all!



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2/5/19 4:29 A

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I left WW for now. Same loop for many months. It just was not helping me mentally. Going to use paper till I find a free logging app that is simple and can help me track carbs and fat.

I may put the monthly savings into a jar for a treadmill.

C

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1/9/19 4:13 A

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I do too! Thank you for sharing!

C

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1/8/19 11:05 P

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If emotional eating is a way to avoid dealing with uncomfortable feelings and you start acknowledging that (which I have), then getting back to the ACT book (The Diet Trap) is a good idea. So I have done that. This excerpts some of the relevant stuff where I had left off.

ďWhat if emotional pain isnít the problem? What if the problem is attempts to avoid or escape from that pain? What if thatís what really gets us stuck in life?Ē
P 81

ďwe can all benefit from getting a little more comfortable with being uncomfortable...The solution is simple, if difficult: You can be willing to feel stuff. Experience whatever emotions show up, just as they are. Thatís it.

So even if you tend to feel (for example) shame less often, shame might have grown in terms of its influence on what you doóand more importantly, what you donít do....Once emotional stuff is present, you have a choice about how youíll respond to feeling uncomfortable....Avoidance itself created this new layer of unwanted emotional stuff.Ē

Avoidance, if it works, only works in the short-term.

This mirrors both Linda in chapter 52 (ďBegin looking for healthier ways to manage your avoidance...Ē) and Brooke Castilloís thoughts that we are better off learning that feelings are ďvibrations in our bodiesĒ caused by our thoughts, and that it is not realistic that all feelings should be positive, but that to feel them and then think about them as opposed to trying to avoid them is best for us. I benefit from seeing the same thing through the perspectives of different authors.


Edited by: SKIRUNNER1 at: 1/8/2019 (23:06)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,050
1/8/19 2:51 P

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emoticon
I often find that things haven't changed much when I read back through my posts - like the same scenarios, positive and negative, repeating themselves.

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"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,201
1/6/19 2:30 P

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Yes, they were! emoticon



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1/6/19 9:10 A

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LOL! Hope they were yummy! emoticon

C

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1/5/19 10:42 P

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This morning, while eating breakfast, I read through this journal which I started right after I had completed two times through the book with Gill and team friends. I wanted to work on the two sets of ďfavorite 10 lessonsĒ that I chose these two times through. I had purchased this book right after it was published so was very familiar with it, but only went through the lessons in order with this team - and the marvelous leader Gill! I came across an entry in Dec 2016 where I talked about my delicious breakfast of protein pancakes with walnuts and blueberries. My fork stopped in mid-air! That is exactly what I was having today! emoticon



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12/19/18 4:11 P

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Food is important to me now, but in lower caps as opposed to IMPORTANT. When I started realizing I was indeed using my thoughts of food as buffering, that is, to avoid things that needed to be acknowledged and worked through, it made all the difference. Acknowledging and working through things is hard, but one benefit is that I can enjoy my food in a way unknown previously to me.



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12/16/18 6:29 A

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Thank you for sharing! emoticon

C

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12/15/18 3:43 P

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Our minds and our moods - two things I used to think determined my life from day to day. The first time I read this chapter, I probably scoffed when reading ďMotivation is a choice.Ē Now I know those words are true, but sometimes itís not easy and straightforward. Lindaís advice to ďdo somethingĒ does work. Iíve also learned a lot from Brooke Castilloís podcasts. Iím putting the following excerpts from the transcripts of two of these podcasts for me to come back and read them over and over.

From Ep #132: Stop Buffering

ďI talk a lot about this idea of buffering, and how buffering is one of those things that we do...because we don't want to experience any type of negative emotion. We feel entitled to feel happy and pleasure all of the time.

...we are constantly bombarded with ways to feel pleasure...we feel like they are almost as important as survival. They're so important to us because they have tricked our brain into thinking that that pleasure, that dopamine hit is the most important thing. What happens is ...the more we eat, the more we eat...
..What I learned...is that, first of all, none of those (negative) emotions need to be eradicated immediately. It's okay to feel unhappy sometimes. It's not the end of the world.
In fact, when you allow yourself to really feel it, you get to know yourself in a much deeper way...What you notice that's very different from the false pleasures is that it's sustainable. ď

From Ep #197: Urges

ďUrges demand action but they donít have any authority in your life. They're like toddlers demanding candy at the grocery store. You do not need to comply. And no matter how loud they get, no matter how overwhelming it feels, you do not have to ever comply with an urge. So, that's really step one, is just understanding that urges happen and that you never have to comply with the urge and it's actually [sometimes - my words not Brookeís] easy not to comply with an urge.Ē



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12/7/18 2:21 P

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Iím pretty much keeping up with 100 Days but commenting only occasionally. Today, I was struck at the fullness scale description in the book...my experience of when I am full is really more like Lindaís 0 - ďNeutral, not hungry, not full.Ē



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12/1/18 12:40 P

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The Brazil nut always in my salad; the almonds most days! I also need to add that sometimes I have more almonds and track the points.

Edited by: SKIRUNNER1 at: 12/1/2018 (13:39)

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12/1/18 6:09 A

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So 1 Brazil nut and 2 almonds a day?

C

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11/30/18 8:06 P

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Almonds and Brazil nuts. Several years ago I had a marginal thyroid reading. I had to go back in 6 months to be retested. I looked on the thyroid team page on Spark and found an entry that said ďone Brazil nut per day furnished a daily requirement of Selenium, which is necessary for good thyroid health.Ē I have always loved Brazil nuts, but hated shelling them. I found my grocery store sells them shelled. I started slivering one up each day in my salad. My thyroid numbers have been good ever since. Wikipedia says ďThe thyroid gland and every cell that uses thyroid hormone use selenium...Ē

Almonds I just love for their taste. 2 each day are zero points in Weight Watchers. Win!

Edited by: SKIRUNNER1 at: 11/30/2018 (20:06)

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11/30/18 7:50 P

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Day 26 has been an important day for me. This is my entry in March for that day:

ďDonít keep hoping itíll get betteróbecause it wonít.ď

In this lesson, Linda refers to how we vividly imagine in advance the taste of food. Somehow, blessedly, I donít do this anymore. When it first started disappearing, I was almost disappointed!
óóó
Think about that - being aware that the taste in my mouth didnít match the imagined taste and being disappointed, NOT that it didnít match, but that I was using food for something else than fuel or flavor.



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11/29/18 4:35 A

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Yesssss!!!! What a wonderful feeling to have! emoticon

C

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11/28/18 3:15 P

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Lowest weight this morning in 9 years! emoticon



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11/24/18 2:22 P

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Thanks!



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11/24/18 1:00 P

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YAYYYYY!!!! emoticon

C

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11/24/18 12:22 P

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Iíve lost 5.6 lbs in four weeks of Weight Watchers. Awesome Sauce!



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11/23/18 6:52 P

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Reasonable portions...Iím doing well on this but have started to notice Iím motor and more on just the upper edge, just a bit uncomfortable. When Iíve fixed way too much, Iím ok, I just stop. But not when Iím just a little over. Time for adjustment!



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11/11/18 6:37 P

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I can do it. One reason - I really like/love real food. My body reacts well when I avoid even ďartificial and natural flavors.Ē That could be anything!



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11/10/18 2:27 P

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For yesterdayís topic - I love paper! I buy notebooks, calendars, anything to write on! I also still use the Spark goal board daily. Itís such a good record for me to review.

As far as todayís- ďNo one will ever care as much about your diet plan as you.Ē. Amen. And you know what? They generally donít care unless we make an issue of it. If they do otherwise, itís their problem and we need to realize that.

Edited by: SKIRUNNER1 at: 11/11/2018 (18:32)

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11/9/18 3:59 A

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I agree, when something is important it is easier to do!

C

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11/8/18 5:50 P

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I like both Spark menus and Weight Watchers in that they include a healthy range of food amounts. Reading this reminded me of my days in school - in my mind there were two grades, A and F. B was an F, C was an F, D was an F. College brought a bit of reality with some Bís, at least one C, and even an Incomplete - and I felt pretty good about some of those grades!



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11/7/18 12:59 P

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ďBecause you consider these things to be important...Ē

This sentence stands out this time through. Whoaaa...well, yes, itís true. When something is important, itís easier to do.

Was using shampoo bottles as weights important to a bed-bound IndyGirl? Yea, just go look at her now.

Edited by: SKIRUNNER1 at: 11/7/2018 (12:59)

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11/6/18 1:48 P

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Linda says: ďDecide that you will always be committed to your weight-loss plan, not just interested.Ē

Decide. No need to white-knuckle it.

My brain has done something for me. I know Iím committed by observing my actions.
1. I am paying for Weight Watchers and made a six-month commitment.
2. I am tossing food when l donít sense that it is agreeing with my body even when eating it is within my points. This morning, tossed Skinny Pop bags and cashews.
Multiple times going through Lindaís books and listening to Brooke Castilloís podcasts from #1 to #240 (once a week for over 4 1/2 years, every week, free) and relistening to certain ones again hav both helped. Related to this topic, I pick #4, How To Fail, to review.

I am committed. Does that mean Iím slim and svelte? Ah, no. But I donít feel badly when things donít work. I try to look at it and see what I can do differently. Today itís to toss stuff. Do I feel badly sometimes? Yes. But now thatís a clue, a bookmark, a pointer to step back and ask what I can tweak about my attempt.

Anddddd...one more thing. The public schools have had a series of ads on the radio from teachers and superintendents, etc. One that I particularly like is a Superintendent who uses FAIL as an acronym with the kids as ďfirst attempt in learning.Ē I love this!

Edited by: SKIRUNNER1 at: 11/6/2018 (14:18)

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11/5/18 4:10 A

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Awesome! emoticon

C

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11/4/18 11:23 P

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Going to follow Cís example and record my thoughts about this 100 Days here. First for the why - at 74 going quickly on 75, Iím not going to list 10, but copy what I wrote when I joined Weight Watchers - Why - ďI want to be lighter, wear cuter clothes, and be attractive.
And, I want firmer arms.Ē

For what food protocol- Weight Watchers Online. I really like the Spark menus and they work for me, but are too time-consuming.

For lesson one - I used to love desserts and rich foods, but now am satisfied with really small amounts and at other times, can look at a piece of pie with complete indifference. Iím still overweight but things are moving in the right direction.



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7/7/18 8:40 P

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Yes.



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7/7/18 7:44 P

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Yep, it is an interesting idea. I use it all of the time. Eat the chips, no one will know. I don't eat the chips. I see the bag again, my mind makes the same request. I did not eat the chips.

The mind can be a terrible motivator, but as an emotional adult WE control how we feel, we control what thoughts to listen to.

emoticon

And yes, Hard is OK!

Edited by: MINDFUL-C at: 7/7/2018 (19:45)
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7/7/18 3:19 P

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From The Diet Trap book: ď...your mind thinks itís being helpful. Your job is to recognize which rules help you live the life you want to lead and then take action with your behavior.Ē

The book recommends you recognize one of your unhelpful rules and deliberately do an action contrary to it that would be supportive of healthy living, then ďnotice how upset your mind gets in the process. The key is to let your mind do its thingówhining, complaining, and telling you that you canítóand to make room for all that chatter in the service of behaving in ways that matter to you.Ē

Edited by: SKIRUNNER1 at: 7/7/2018 (16:02)

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7/7/18 3:05 P

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Hard is OK.

I woke up hungry in the middle of the night last week and instead even of getting up and drinking a glass of water, this phrase came to me.

Hard is OK.

I like it. emoticon



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7/2/18 3:36 P

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Iím good, thanks. Iíll send you a private message later. emoticon



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7/2/18 10:25 A

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How are you?

C

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6/25/18 3:31 P

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Being just full enough is like lukewarm water. The word lukewarm has gotten a negative connotation, but when you are doing certain activities, like warming up a bottle for a baby, preparing a bath for a child, putting packaged yeast in water to make bread, lukewarm (neither warm nor cold on your wrist) is a place to start.

From Bing searches-
> Active dry (yeast): You'll usually see this in small packages in the dairy section. It needs to hang out in warm water (110 degrees F) for a few minutes before you use it ó this wakes the yeast up and gets it ready for your recipe.

>"Lukewarm water" generally means between 100 and 110 degrees Fahrenheit, 36.5 to 40.5 Celsius. If you don't have a thermometer handy, run the water on your wrist and if it feels warmer than your body temperature, but not hot, that should be just about right.

For the bottle and yeast, lukewarm is good, for the bath, you make it a bit warmer. For a personal hunger scale, lukewarm (or ďlukefullĒ, if you will, is just perfect for me. I am neither hungry nor full.


Edited by: SKIRUNNER1 at: 6/25/2018 (15:32)

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6/18/18 4:44 P

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emoticon emoticon

C

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6/17/18 1:07 P

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And today Iím down 3.8 from when I started 100 Days this time!



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6/15/18 4:47 A

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Thank you for asking! I will private message you.

emoticon

C

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6/15/18 12:09 A

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Thanks! Howís your relative doing?



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6/14/18 9:22 P

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I have done that! So happy to hear about the great results! emoticon

C

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6/14/18 5:26 P

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Nobody talks about relief eating. I did this yesterday after getting an all-clear from the Doc after a month long health scare. All clear. No problem. Wooo!

I was also off my schedule because of the appointment times, so I am NOT unhappy about a 1.2 pound temporary gain. emoticon

Edited by: SKIRUNNER1 at: 6/14/2018 (17:29)

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6/13/18 4:26 A

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Yay Ski!!! emoticon

C

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6/12/18 4:31 P

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This 100 Days is now over. Gill is really an incredible leader.

Weight summary: My ticker today shows I have lost 2.6 pounds since starting 100 Days this time. Daily weights have been 1.6 more, or a low of 4.2 down, with the trend line showing today as 3.2 down. I am more than happy with this.

My 10 this time are fairly interesting to me. I went back to the two previous times Iíd gone through the book with the team.

Boundaries, not diets-Iíve not chosen this before
Retrain eating habits-Ditto
Savoring-Again, ditto
Listen accurately-Neither this
Kick the canít-Or this
Never say ďI blew itĒ- Nope
Watch for rainbows- But yes, Iíve chosen this both previous times. I really need this one! emoticon emoticon
Emotional safety-I chose this once
Ditch the critic-I chose this once
Let it go-And no, I didnít choose this either time

List from #1:


And from the second time through with the team:







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6/9/18 5:42 A

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Awesome Ski! Glad I could help. Your post is a emoticon

I just finished my mini habits for the day. That is great that you go to the gym... something I have yet been able to do. just thinking about it I am full of anxiety... sigh.



C

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6/8/18 10:23 P

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Feeling grateful today. To Gill, whose writing about No-S (which I donít follow) and telling us about your meals have helped me to keep shrinking my meals every time I start experiencing too much food (even when Iíve carefully weighed and measured it.) And to Chele, for keeping up your mini workouts, motivating me to a little more activity! Going to the gym tomorrow! Thanks, dear ladies!

Ahhhh...watching for rainbows!

Edited by: SKIRUNNER1 at: 6/8/2018 (23:15)

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6/7/18 1:34 P

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Thanks, C. I will keep in touch!



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