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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,041
3/29/18 7:20 A

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A lot of the 'lessons' overlap - you did a brilliant job at the monthly pot-luck!
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Gill

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

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

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/28/18 6:32 P

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Day #24: EAT FOR SATISFACTION

Although I enjoyed today's food, yesterday seems more relevant to this lesson. Last night was the monthly pot luck at our Lions Club. I often have a hard time with this because of the full buffet of food offered. But last night it seemed simple to take one small bite of this vegetable and another of that and so on, skip most of the starches, and even take a small slice of chocolate pie and enjoy it all.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/27/18 10:13 P

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Day #23: SAVORING

Well, as much as I enjoy Andes mints I wasn't about to run out to buy myself a bagful for this exercise. But I did have in house a great substitute: Sam's Club Thin Dark Chocolate with Almonds. I chose a small piece, followed instructions and did not need any more. But did I learn anything new? Not so sure about that.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/26/18 7:18 P

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Day #22: MULTITASK WITH FOOD

As I'm retired, most of the distractions I deal with are of my own making. Typically my meals are in front of the TV, sometimes with a light book or magazine. But I am aware of what I'm eating. I enjoy my food too much not to enjoy it or give it the attention it deserves. None of my meals are ever done standing up or on the run. I can & do relax into it.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/25/18 11:49 A

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Day #21: EAT WITH AWARENESS

This I typically have a problem (?) with. I use the question mark because I normally eat in front of the TV and have something to read. But I'm still very aware of my food: savoring it, noticing it disappearing and almost gone, wishing there was more. But for this lesson I traded days with yesterday (when I didn't do that day's lesson). Had company over, ate in the dining room, used the newest china and only focused on the food & conversation.

Day #20: HALF OFF SPECIAL

For breakfast, only 1 slice of 2g fiber toast with 1 T. peanut butter: that's #1 and #2.
For mid-morning snack: only 1/2 glass (4 oz) green smoothie. That's #3.
For lunch: 1/2 sandwich (that's #4 bread and #5 filling).

You didn't mean 1/2 of this sandwich, did you?



Not at all happy with this exercise. Trying to keep to my range of 1200-1550 is usually difficult enough, without the severity of eating only half of the recommended portion for 3 meals/snacks. Well, I didn't miss the other half of the sandwich too much (except for hunger), because there's not many sandwiches I'm very fond of. I used my hubby's baloney which is not a favorite.



"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/24/18 7:36 P

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Day #20: HALF OFF SPECIAL

Oops! Read this lesson too late in the day to do the exercise. Wouldn't have been a good day to do it as I had my usual Sunday company over today because the weather forecast threatens snow for tonight/tomorrow. So, I'll try to accomplish this tomorrow.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/23/18 5:58 P

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Day #19: EAT REASONABLE AMOUNTS

I have a digital scale, measuring cups and spoons and should use them more often. I'm sure I underestimate peanut butter, but I tend to overestimate nuts. Knowing the exact portion of something is not that hard -- keeping to that portion is at times for me.

The common foods I eat and the correct portions: meat 3-4 oz., fish 4-5 oz, soup 1 cup, cereal 3/4 to 1 cup depending on the type, 1/2 cup cooked veggies or beans.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/22/18 6:11 A

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Day #18: RETRAIN EATING HABITS

I agree with the title chosen for the day but not the method. I just don't get it. In the example given, "Jan" was raised in a clean-plate family and as an adult was still struggling with that. So she decided to leave food on her plate, starting with one pea and increasing each time. My question: seeing that Jan is an adult and eating in her own home -- who is putting too much food on her plate to begin with?

If I'm trying to adhere to no more than 300 calories for lunch and put 400 on my plate, then I'd have to toss 1/4 of my food away. Why not just take the right amount to begin with? That's the retraining I need to concentrate on -- not the wasting of perfectly good food. We are SO spoiled!

But as I wrote yesterday, actually I never clean my plate because at least one bite each has to be saved for my 2 dogs -- because THEY are so spoiled!

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/21/18 6:48 A

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Day #17: STOP WASTING FOOD

Throw some food away? Really? With forethought and on purpose? It's easier for me to skip a snack or meal than to intentionally throw perfectly good food out. I'm 68 years old and a full-fledged member of the clean plate club. I remember the stories from my Mom who went thru the Great Depression and the family -- after 6 days of cabbage soup - rebelled.

I have great respect for food and my strategy is not to take more than I will eat. What I am working on is making sure that what I eat is no more than the portion I should have.
But, wait ..... on second thought I do toss some "last bites" of almost ANYTHING I eat. I have 2 dogs who love a small human food treat (they'd love a big portion but that's not what they get!). So they each get a bit then and later mixed in with their dry 4-ingredient dog food.

I think this poster from World War I in 1917 perfectly sums up my attitude. They were told how to do it then as patriotic sacrifice. It's too bad we've become so spoiled since.



P.S. I love leftovers! I serve from the kitchen (unless sometimes for a company family-style meal), so that discourages overloading. What doesn't get finished as leftovers goes to the dogs as described above. And vegetable peels or fruits/veggies no longer edible (that is a problem for me) go into the compost for the garden.

Edited by: JAJABEE1717 at: 3/21/2018 (06:52)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/20/18 11:44 A

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Day #16: NURTURING POWER OF FOOD

I can do this but only modified. Only if I take 2 bites from something that can be saved. I'm from "The Clean Plate" generation/family, and I see that we'll be dealing with that tomorrow. So my choice today is 2 bites of a trail mix that I can dole out to myself by bite.

The exercise is good for me because in the past I didn't stop with 2 bites. (Just like with the potato chips yesterday). And I won't feel guilty because it's basically just nuts, seeds and raisins with a few M&M's thrown in -- how much of that can one eat in 2 bites?

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/19/18 5:14 P

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Day #15: FIRST TWO BITES

OK, Linda, so how did this work for you? It didn't. Early morning, after a 12-hour fast and a healthy breakfast, I went for 2 bites of Seriously Sharp Cheddar Cheese. Not a problem. Went out to work in the garden for 2 1/2 hours and then had lunch. Mid afternoon was going to be a planned snack of raw carrots and hummus but after the first bite of a potato chip it turned into chips and dip. Drat! Not what I had in mind. emoticon

Although I can manage the calories, keeping them in my range, I'll be missing out on the fiber for the day because I chose junk food instead. Well, tomorrow is another day and those carrots and the hummus will be calling my name. emoticon

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/18/18 8:44 A

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Day #14: MORNING AFFECTS EVENING

Breakfast: 8:00 a.m. One egg omelet with fresh spinach, mushrooms & cherry tomato and 1/8 cup cheddar cheese; 2 oz. slice Irish soda bread and black coffee. 345 calories leaves me with 150-200 for later morning snack of raw veggies and hummus.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/17/18 7:58 P

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Day #13: OOPS, I FORGOT TO EAT

Forgetting to eat is typically not a problem I have. Quite the opposite. 3O years ago I could easily exist on coffee & cigarettes all day long, not eating until suppertime -- and I didn't gain weight. But hardly healthy. Then 25 years ago I quit smoking and started eating. Now I need to get control over how much I eat and how often.

Breakfast (after a 13-hour fast) at 7:30 a.m. Snack at 10:00 a.m. Lunch at 12:30 (largest meal of the day) Skipped my afternoon snack because I had dessert at lunch (company brought pie); Very light supper at 5:30 p.m.

"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/16/18 6:39 P

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Day #12: FUEL or FILLER

All of my food has been recorded in my SP Nutrition Plan tracker. And I'd say that 80% qualifies as fuel. Good on getting my veggies in. Filler was a side side of 1 oz. white spaghetti -- but that would normally have been 3 or 4 oz. Dessert was sugar-free jello with a dollop of canned whipped cream. Definitely filler, but at 25 calories not a bad deal.


"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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CHAR46SUE's Photo CHAR46SUE Posts: 2,127
3/15/18 1:28 P

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I use the SP Diabetes Nutrition Planner too! I love it where the meal goals are separated.

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Charlotte
Twin Cities, Minnesota, USA
Central time zone
Spirited Under Dawgs
100 days of Weight Loss by Linda Spangle


 Pounds lost: 20.6 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/15/18 9:37 A

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Day #11: Two Purposes of Food

This lesson is pretty much a breeze for me. That is -- when I'm being good emoticon and tracking. As I'm prediabetic and my husband is an under-control diabetic, I used the SP Diabetes Nutrition Planner to track my intake. This tracker divides by day into 3 meals and 2 snacks with all the suggested nutritional data displayed.

As I fast 12 hours between supper and breakfast, that leaves 12 hours to be broken up into 5 "eating events". Works very well for me -- when I'm using it. One of my favorite tools on Spark!


"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/14/18 4:00 P

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Day #9: HERE'S WHAT I WANT

1) Don't you DARE ask me if I should be eating that. What are you -- the food police?
I'd just soon be ignored, or perhaps asked by my husband "Is everything OK?"

2) Compliment me when you notice I'm losing weight but only if I sustained the loss for awhile. I have a repetitive cycle of losing and gaining right back the same 10 pounds. I don't want to be constantly complimented on the same pounds,

3) If you're my husband, ask me how you can help. Otherwise, ignore it.

4) Just like #3, if you're my husband ask me how it's going. Otherwise just engage me in regular friend chit-chat. If it comes up naturally, we'll talk about it.

5) If I've maintained a weight loss, NOW is the time you tell me you've noticed how well I've been doing. I'll take a compliment on either my looks or efforts.




Day #10: APPRECIATE GOOD SUPPORT

"Ask a friend or family member to compliment you on anything...." !!!!!!!!!????????????
Just how lame or needy do you think I am? That's my thought. If I have to "go fishing" for compliments, then they are meaningless -- or at least to me.

On the other hand, if I'm offered a sincere compliment I do want to be gracious in my response to it. A gift of friendship like that should be accepted with gratitude and acknowledgement. I very much like that "you really made my day" statement.


Edited by: JAJABEE1717 at: 3/14/2018 (16:36)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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179
169.5
160
CHAR46SUE's Photo CHAR46SUE Posts: 2,127
3/13/18 4:26 P

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emoticon emoticon emoticon

Charlotte
Twin Cities, Minnesota, USA
Central time zone
Spirited Under Dawgs
100 days of Weight Loss by Linda Spangle


 Pounds lost: 20.6 
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28.5
38
JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/13/18 2:49 P

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Day #7: I CAN DO IT BECAUSE.....

* I can do it because I'm determined! emoticon
* I can do it because I have the support of my husband and SparkFriends! emoticon

* I can do it because I've done it before!

* I can do it because......what's the alternative?

* I can do it because I want to surprise my doctor by finally following her orders!

* I CAN DO IT AND I WILL!


Day #8: HELP ME, PLEASE!

This is a tough one because I don't encounter any problems with people's comments as described. The closest I can come is: I've thought about suggesting to my husband that he not offer me some of what he's having for a snack but I discounted that. (1) I've got to be able to say "no" to temptation and (2) I like him being considerate and not just grab something for himself. Don't want to undo that.

When I lose weight I do like my friends commenting on it and they do. So I'm good with this.

Edited by: JAJABEE1717 at: 3/13/2018 (15:06)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
198
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179
169.5
160
JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/12/18 10:32 A

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Day #5: MAGIC NOTEBOOK

My "magic notebook" will be a worksheet page in my Excel where I keep my to-do lists, notes and other sorts of things I want to review (until I don't!).

It's still early in the day but I've had my breakfast -- a green smoothie, 1 TBSP of peanut butter and 4 cups of half-decaf coffee -- and I'm happy with that. No cravings at the moment. But when they hit, I'll go to my spreadsheet and note that down. Perhaps I'll see a pattern emerge.


Day #6: PROTECT MY PROGRAM
* Not just yet...I'm going to wait". I know this response works for me because I used it as my mantra when I decided to quit smoking 25+ years ago. I kept my cigarettes with me for the first few weeks. But it was "I'm going to wait".

* High-risk times: Worst is at monthly Lions Club pot luck dinner. The majority of dishes are provided by Southern senior ladies who never saw a mac & cheese dish they wouldn't try! I'll provide a healthy but delicious alternative and skip the desserts entirely (I prefer savory anyway). Next is my weekly Sunday company supper. One of my guests is a 94-year-old gent who loves his comfort food and I try to comply. This menu choice is completely up to me -- and I can make good decisions. Third risky time is following lunch (our biggest meal of the day) and is usually followed by a 100-calorie ice cream treat. I can say "not just yet" to that and limit it to once a week.

* I've already done the one thing today and that's continuing with the 2nd day of my 12-hour fasting between last meal at night and breakfast. That's a "Just not yet" win as I did 14 hours this time without a problem (6:00 p.m. to 8:00 a.m.).






Edited by: JAJABEE1717 at: 3/12/2018 (10:52)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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179
169.5
160
JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/11/18 3:12 P

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Day #3: DO IT ANYWAY.

I chose 12 hours of fasting (from last night to this morning). Haven't done this for awhile, but I know it helps curb late night munching. Unfortunately I wanted a bit of comfort food last night and after a week of working the Lions yard sale, felt I deserved it. So just before 9 p.m. I had a small handful of trail mix and some baby carrots. I usually am done eating by 5:30 p.m.

So this morning I wasn't sure if I wanted to go through with it, but I did it anyway. And then -- when the 12 hours were up -- I was already engaged in daily chores and didn't eat until another 1 1/2 hours went by. Now, if I had taken by blood pressure earlier I would have eaten and taken my pills. But I did learn the lesson that I could do it anyway!

Day #4: STAYING ON THE ROAD:

Narrow road: Track everything I eat and drink, using SparkPeople Nutrition Plan.
Wide road: Not negotiable: I need this and I'll refer to day #3: "DO IT ANYWAY!"

Narrow road: Restrict calories to 1,200 - 1,550 (SparkPeople Diabetes Nutrition Plan)
Wide road: Restrict calories to no more than 1,800 not more than 1 day per week.

Narrow road: Make sure I get in at least 25 grams of fiber.
Wide road: Don't obsess about fiber grams, not more than 1 day per week.

Narrow road: At least 10 minutes of exercise per day (to start)
Wide road: Substitute at least 2 hours of house cleaning or yard work for formal exercise.



Edited by: JAJABEE1717 at: 3/11/2018 (15:42)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
198
188.5
179
169.5
160
CHAR46SUE's Photo CHAR46SUE Posts: 2,127
3/10/18 7:05 P

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Charlotte
Twin Cities, Minnesota, USA
Central time zone
Spirited Under Dawgs
100 days of Weight Loss by Linda Spangle


 Pounds lost: 20.6 
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28.5
38
JAJABEE1717's Photo JAJABEE1717 Posts: 10,047
3/10/18 6:59 P

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Day #1 for me:

I used to have all sorts of bad habits, but now I am developing better habits, one day at a time.

I used to avoid the scale especially when I thought I had gained, but now I weigh myself every day and realize it's a tool in my arsenal.

I used to blame my metabolism for not losing weight, but now I am increasing that metabolism.

I used to hate and avoid exercise, but now I am thinking about what it can do for me.

I used to eat ice cream every day, but now I savor it once-a-week as a treat.

I used to not plan meals ahead and end up with some poor choices, but now I plan meals, shop accordingly and make wise food choices.


Day #2
Committed! I will stick to my new plans no matter what by reminding myself of the negative alternatives and positively affirming that I can do this no matter how slowly it may go.

Spent 1 1/2 hours in movement, packing up unsold items from Lions yards sale. Passed up the snacks while there; just drank water.

Edited by: JAJABEE1717 at: 3/10/2018 (19:49)
"Write it on your heart that every day is the best day in the year" -- Ralph Waldo Emerson

"Be the reason someone smiles today" -- author unknown

Linda Virginia USA
Leader "CLUTTER-FREE LIVING" Team


 current weight: 190.0 
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