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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/21/20 7:09 P

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Day #81 of 100 Unhook the chains
Sometimes my normal and temporary problems get overblown and I find that I still have trouble with the old familiar food fix.

It started with checking into getting a new refrigerator. Any I wanted would need to be ordered with no idea when it might be in. Trying to figure out the best one for the space was not easy.

The chain... frustration, confusion and anxiety about the cost, the ordering and the need.

Then hubby did not eat all his evening meal, I finished it!
I joined him for a snack later as we continued to discuss our options about a refrigerator. He finally agreed we could safely eliminate an upper cabinet (maybe)!
At this point he decided he would measure the extra space later, causing more frustration and at this point mild anger for me!
I will admit to also having more food very late.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/17/20 11:03 A

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Day #79 of 100 Live as a Healthy Person

My healthy life:
1. Nutrition--eat healthy foods with just enough extras to keep it interesting!
2. Exercise-- keep active (must get creative in winter months & during Covid lockdown)
3. Family--always be open to new and fun plans (Trips on hold at the moment)
4. Friends--continue to spend time with those who keep laughter and joy in my life. (At a socially recommended distance)
(I have some awesome friends both physical and on line)!
5. Personal--have regular checkups to stay off meds (still doing well with this)!
Always keep my "ahh" spaces and look for rainbows!


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/16/20 5:53 A

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Day #78 of 100 Ditch the Critic
Because at the moment I am having a tough time staying focused on healthy living there are times I look back at the last few months and feel disappointed in my choices.
Some days there is a fine line between criticism and disappointment.

I need to look for a way to feel proud of myself.
Today I will look for something that I can accomplish that I have been procrastinating over!
Maybe sort items in the shed, finish a painting, mend a blouse, sweep and dust! Turn off computer and TV. I have lots of options!!!!


Day 77 of 100 The healing power of rituals
Life seems so different as I look back on my last post about this day. I realize my rituals have remained the same.
It’s always good to remember that I control most of my life even when everything seems to be “out of control” in the world.

(11/19/2019)
Day #77 The Healing Power of Rituals
In thinking about my life, I realize that I do have healing rituals.
In the morning, I get my coffee and head back to my bed where I spend time "Sparking" and planning my day. This team and the lessons here are a daily ritual that keeps me grounded.

Most days I stop in the afternoon, have a cup of coffee and just take a break from whatever is going on. Sometimes I read, sometimes I just gather my thoughts, and sometimes I nap.
emoticon Today is our 59th wedding anniversary, we will go out for the day but prefer to be home early.
I really, really do have a very blessed life!

Edited by: MAWMAW101 at: 9/16/2020 (05:59)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/11/20 7:40 A

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Day #75 of 100 - Small Wins
For the past few days I have been in a sad mood as the death numbers from Covid in our area continue to rise and my frustration at the people who don’t seem to care is unnerving!

Today: Planning small wins for myself!
1.
2.
3.
4.
5.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/10/20 9:27 A

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Day #74 of 100 Watch for Rainbows

Watch for bits of joy, kindness, and beauty that cross your path.
Today is an early fall day with bright sunshine.
I have two large pots of mums that I love and a great porch to watch the world go by.

This will be a really good day because...,” emoticon emoticon emoticon
emoticon Over the weeks ahead, continue to watch for more tiny rainbows to smile about, then celebrate and appreciate every one of them.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/9/20 1:14 P

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Day #73 of 100 All or Nothing
There are still times that I resort back to “all or nothing” as far as my food plan is concerned.
When I give in to not caring, it is sometimes a long way back to where I want to be.

In a way I feel I’ve been in a half-in half-out place for most of the last few months.
The scale is definitely showing my attitude and tells me it’s time to change things!


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/7/20 6:24 P

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Day #72 of 100 Sneak Eating
When I eat in private what I would not eat if I was in the company of friends or relatives, I must admit it is really “sneak eating”!

Last week I planned a day with a friend to celebrate her birthday.
When she couldn’t come at the last minute, I was disappointed and felt out of sorts with time alone I didn’t plan to have.
Whether my eating was anger, disappointment, or whatever, I do know it was not a pleasant day. I also know I ate her “birthday cupcake” and the entire box of cookies!

Day #71 of 100 It's Too Hard

When I think about all the things I’ve been through in my life I sometimes can’t believe I’ve survived it all.
I have made a list and to read it lets me know that “yes” I can get through things that seem too hard.
Striving to be healthy is only as hard as I make it!

Edited by: MAWMAW101 at: 9/8/2020 (05:26)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,356
9/5/20 2:35 A

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"Sometimes a pause is simply an interruption of life."

emoticon

I think I'll write that one in my copy of the book - thanks!


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




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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/3/20 6:11 A

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Day #69 of 100 No cheating allowed!
My goal is to live a healthy lifestyle so I now don’t use most of the phrases I used in the past when thinking about my day.
Sometimes I do realize “that wasn’t a smart move” when I’ve gone way off plan and it wasn’t even good.
emoticon Usually it’s unconscious reaching for food instead of stopping to see why. emoticon

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/2/20 6:50 A

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emoticon Day #68 of 100 I had a "pause"
In a way it feels like my whole life has taken a “pause” because of the changes in shopping, eating out, vacation and interaction with people.
emoticon What better time to work on my own eating schedules, recipes and exercise routines to find out what works for me.
Erase the past, embrace the future.
Sometimes a pause is simply an interruption of life.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
9/1/20 6:45 A

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Day #67 of 100 Never Say "I Blew It"!
This lesson of backing into a post and instead of assessing the damage and moving on, to continue backing into it over and over is a great visual. A little damage can be overcome but to totally wreck the plan takes much longer to fix.

At the present time, being unable to socialize because of Covid, it is easier to recognize some of my own weaknesses.
emoticon I’m much better at realizing it is MY choice in the situation and can log it and move on.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/31/20 7:08 A

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Day #66 of 100 - Don’t even start!
After reading the lesson this morning, I went back over my grocery list and eliminated two (on sale) items. I was reminded of the point of sale idea. If I don’t buy them, I won’t eat them.

They weren’t so bad but I’m the person who “eats the entire thing” no matter how many servings it says.
I sometimes give up the nutritious meal I’ve planned to make up for it which is not healthy living.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/28/20 8:05 A

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Day #65 of 100 Stimulus narrowing
Yes, I also need to “stop whining” about other people making my food issues harder.

Finding a solution is more important than where or who is the current problem. And continuing to find solutions is important because throughout life the person or situation may change but whether I have a firm reaction is entirely up to me.

With hubby I make him a plate or ask him to and he can re-heat it when he is ready. I can clean up the kitchen and be done for the evening.
With other friends I can “Share it, discard it or just say “no” and move on.”

NO, especially without any other explanation is most powerful!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/25/20 11:40 A

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Day #62 of 100 Non-Food Triggers

Procrastination which I am aware of and now usually don’t take on projects I really don’t want.
Being over-whelmed by changes of plans happens all the time. I do need to work on not letting it ruin my entire day.
Not being able to deal with conflict well. This is an on-going issue that I am working on. When it’s my hubby it is the most difficult.
Feelings of anxiety in situations where I’m feeling inadequate (Doctor offices; legal offices; new places of business, etc.)

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/24/20 7:53 A

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Day 61 My Food Triggers (These are still my thoughts today)

Any visuals of food — I no longer subscribe to magazines, even healthy food ones.
Smell of food baking — I no longer bake unless I intend to eat what I’m baking. No more “it’s for hubby or company” because when they leave, there it is!
Watching food shows — If I watch it is while I’m eating lunch. Sometimes I’m looking for variety or just to pass the time if I’m eating alone.
Chocolate anything — This summer I’ve kept it to a treat once a month with my friend.
Getting too hungry in the first place — Lately because of Covid-19, being home most of the time, the problem is more likely to be eating “because it’s there”!


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/21/20 7:00 A

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Day #60 of 100
emoticon Stop and think first, find a non-food solution!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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CAROL3SAN's Photo CAROL3SAN Posts: 20,393
8/20/20 5:54 P

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100 days of weight loss- Day 15
First two bites

"With any food that you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheese cake."
Today:
1- Choose one of my favorite foods such as a carrot cake, and then focus on all the details and tastes of the first two bites. Let myself appreciate the flavors.
2- After the first two bites, stop eating and get rid of the rest of the food. In my notebook, write down the details about this experience.
3- Write each food I eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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CAROL3SAN's Photo CAROL3SAN Posts: 20,393
8/19/20 9:37 A

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100 days of weight loss Day 14
Morning affects evening:
"Always eat a snack sometime between 3 and 4 o'clock in the afternoon. Look for healthy fuel sources that include both protein and carbohydrates."
Today:
1- Set a goal for of eating breakfast every day for the next week. In my notebook, record what I eat.
2- If I wish to, I can split my breakfast into two meals, and eat the second one mid-morning.
3- Plan a couple of options for late afternoon snacks. List them in my notebook so I will remember my ideas.

Edited by: CAROL3SAN at: 8/20/2020 (16:43)

"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/19/20 6:35 A

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Day #59 Heart Hunger Insteads (It’s still my plan!)

Being alone in a quiet place with the phone off
A warm or cold drink depending on the season
Watching a classic movie
Doing something crafty
Take a nap
Cry, let the anger/stress out and keep gong!


Heart hunger is such a familiar place for me. I must keep from staying in my hurt moods for my mental as well as my physical well-being.

Day #58 of 100 Heart hunger
Many times in my life I have dealt with heart hunger. I know I shouldn’t take things personally but sometimes I still do.
When I have feelings of disappointment or worry about the future, I tend to “hide out” alone almost like I want to hang on to my misery!
I usually want comfort foods and chocolate.

Edited by: MAWMAW101 at: 8/20/2020 (08:07)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/18/20 9:26 A

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emoticon Today it is time for me to check with my “ diet partner” and in some cases just say “NO”!

Day #57 of 100 Head hunger "insteads"
*With put downs I need to take a deep breath, maybe take a walk and not turn it around in my head so it’s my fault for my feelings.
*With those procrastination projects, lots of times I just need to say “no” in the first place.
*With rehashed problems I need to just let go of the urge to fix something that I didn’t create and let time take care of it if possible!
Put copy of “insteads” on my bathroom mirror:
take a walk
visit my neighbor
go for a drive in the country
call or text my diet partner or my best friend
Use at least two of your "insteads" today.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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CAROL3SAN's Photo CAROL3SAN Posts: 20,393
8/17/20 2:28 P

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Day 12 - 100 days of weight loss
Fuel or filler

With healthy foods, watch to be sure that I am getting quality fuel...Don't ask my body to run on junk, Filler usually harms my energy as well as my weight-loss efforts.
Today:
1- Record each of the foods I eat today, then rate each one based on whether it provides fuel or filler.

2- At the end of the day, determine how well my fuel needs were met. ood or filler.

3- Decide whether I need to replace some filler items with healthy foods that provide more fuel.



"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/17/20 9:21 A

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Day #56 of 100 Head hunger
Make a list of your favorite chewy or crunchy foods:
*Don’t need a list really, it’s popcorn which is ready to pop in the microwave. I think the bag is 2 1/2 servings. Serving sizes have always been my downfall!

Think of at least three places or situations where you're tempted to reach for head-hunger foods.
*1. After a put down either from a sister, hubby or a person I’m doing business with.
2. When I have a project that I didn’t really want or I’m not sure how to do and I use food for procrastination.
3. When I’ve rehashed the same problem over and over and there is really no good answer.

Once you've identified the source of your head hunger, ask yourself, "Will eating change this issue?" The answer is always NO!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
8/3/20 12:35 P

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Day 46 of 100 If not food, then what?
Painting some each day emoticon
Family, Friends
Reading (current Library book)
Exercise
Walking around the block
Talking to my neighbors
Knitting, crocheting, quilting, etc
Rest, relaxation, meditation, yoga
Food, menus, lists, shopping (on-line) & picking up


Edited by: MAWMAW101 at: 8/3/2020 (12:35)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/30/20 6:00 A

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Day #45 of 100 Food, important or not?
If I ever find that fine line between making food important enough to plan and cook good nutritious meals but not so important that it occupies my thinking all day, then I will be at a place I want to be.
I am much closer to that goal on most days.

Day #44 of 100 It’s not the right time
When I first read the title this morning I thought because of the current state of our country and the fear it brings, maybe it isn’t the right time because this week has been such a struggle for me.
Then I read what I wrote last time, realize that was wiser than how I am thinking now!
So today I’ll take a lesson from my past self and get on with it.
Day #44
Now is the only time we really have so it needs to be the “right” time.
Because I’ve learned it’s about living as healthy a life as I can day after day, there will never be a better time .
It is true, if I think of my life as the narrow road or the wider road there are times of change.
If I decided it’s “not the right time” I’d probably end in the ditch pretty fast!

Edited by: MAWMAW101 at: 7/31/2020 (06:20)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/21/20 8:01 A

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Day # 40 of 100 Having an eating experience
I love being able to see what was going on in my life before.
Amazingly my day today will include an eating experience with my Spark best friend who will come for brunch on the porch.

We can share a meal that I have control over, Social distance, and most of all spend quality time together. Sometimes I get frustrated by the changes that Covid-19 has brought to my life but sometimes it pays to “just make the most of it!”

Day 39 of 100 Flavor or texture?
One thing that came to mind today is my preference of hard or soft taco shells. When I have soft shells I generally remember the filling and the flavor of that filling.
When I choose hard shells I tend to not really remember the filling but enjoy the crunch.
Most important for me is to always slow down, think about my food and enjoy it, whatever it is.

Thank you Maribeth, I will check out all those articles!
Day 38 of 100 Food as power
For the most part I feel powerful when I buy, cook and enjoy food if life is going well.
When there aren't any medical issues, financial issues or family issues going on and I can stick to my exercise and food plan, I feel very powerful.

However life doesn't always stay that way so to stick to the plan when I'm sick or hurting is most important because it is easy to slip back to old habits


Day 37 of 100 I love to eat
This was my mantra for many years until I realized that lots of times I couldn’t remember what I ate because I was so focused on losing weight that I forgot to think about what I was eating or really enjoy any of it!
Learning to slow down, plan for good nutrition and flavor, is more important for me to keep the weight off.
I still love fried, salty and high-fat foods. I have learned to eliminate them and when I do eat them (only when I’m out) it is not a good experience later.

Day 36 of 100 Slow down your eating
This is a lesson I try very hard to think about every day.
In the beginning I did set a timer just to make myself conscious of how long 20 minutes really is.
I would sometimes get up and get more water or reheat the food if it got too cool. Now I’m more able to think about it as I eat but I am certainly still working on it.

Linda says, “You may not realize it, but your body's needs for fuel aren't always consistent. Some days you actually need more food than others.”
It seems very true for me.

Edited by: MAWMAW101 at: 7/25/2020 (09:23)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/13/20 7:37 A

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It is still the same for me as before. emoticon
Day 33 Fullness Scale
This is a work in progress for me. When I slow down, pay attention to the flavors, it is easier to judge my fullness.

Day #32 of 100 The Five-Hour Rule
The one thing I’ve learned by trying more times than I can remember is that I am not good with intuitive eating.
My life currently follows a consistent schedule as far as meals are concerned. Because of Covid, I don’t go out often so no need to change times.
I find if I stick to the schedule I am less likely to want snacks.

9:00 breakfast
1:00 lunch
6:00 dinner

Day #31 of 100 Hunger Scale
Most of the time, I eat by the clock, three meals and one snack.
I’ve never liked eating until I’ve been up for a while and being retired gives me that option.
Today I will use this lesson and focus on my hunger signals.
I will stick to 3 meals, no snacks today.

Edited by: MAWMAW101 at: 7/15/2020 (06:44)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/6/20 6:16 A

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Day 28 of 100: Eating because it's there
Oh yes!
I know I’m better at choosing what is on plan but the urge to have what is there, what is offered, what smells so good or sometimes what is pictured on a menu will always be there.

At the moment I have some apples and plan to make hubby a pie but am holding off as long as I can because I know when he leaves for the day, there it is!
Maybe I can hide it in the oven after it cools!


Day 27 - Eat Dessert when it's special
This has always been an easy lesson for me because I don’t often have “dessert”. It has never been part of my daily routine.

When I think about the best desserts I’ve had, they are mostly about the event.

Afternoon dessert & coffee with my best friend at a fancy restaurant for her birthday.
Cheesecake that my daughter-in-law makes for our family dinners (3 times a year).
Fudge on our summer vacation to Mackinac Island
Recently, a slice of banana nut bread that a dear fellow Sparker from Arkansas brought for my hubby! It was delicious.

Day # 26 When food disappoints you
This is one lesson I remember as making a big difference for me the first time I did the experiment.
I was going to a wedding, thought about enjoying a piece of the wedding cake and planned my day around the indulgence. It was so disappointing that I passed it off to my hubby.
Amazing that I barely remember whose wedding it was but I still remember that cake!

Edited by: MAWMAW101 at: 7/8/2020 (08:30)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/30/20 8:42 A

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Day # 25 of 100 Smaller amounts less often
3 things: pizza, pasta and homemade cinnamon rolls.

For me it takes planning healthy food I really like to be satisfied with smaller amounts less often.
For pizza I usually make it myself so it’s a little healthier but if I order pizza I try to limit it to once a month.

Sometimes I need to go back to weighing and measuring and just eat the serving that the item suggests especially with spaghetti. When I first began the search for a healthier lifestyle I was amazed at how little a serving of pasta really is. The answer for me is to add bold flavors to make it satisfying. Also switching to tomato based sauces makes a big difference.
I now save fettuccine Alfredo for a less often meal.
And the homemade cinnamon rolls are mostly saved for Christmas.

Day #24 of 100 Eat with satisfaction
I believe it was this lesson that made me think about all the low-calorie and flavorless things that I had been consuming to lose weight. It was realizing there is more satisfaction in a small amount of “real” food as opposed to “artificial”.

After years of dieting, it is now easier to eat healthy, satisfying food and actually be able to say “aah that was good”!
I know for me it took a lot of experimenting and soul-searching. And I’m not done yet.


Day #23 of 100 Savoring
My favorite foods are not sweets so what I decide to use today for this lesson will probably be something else.
It is a memorable lesson for me and one that I know is important to practice slowing down and really tasting food.
The first time I read this lesson it was a day that I was shopping and I looked at all sorts of things I could buy to savor. In the end I chose mashed potatoes and gravy at a reataurant, ate three wonderful bites, tossed the rest and still remember it!

Day #22 of 100 Multitask with food
I will skip this today because it is a habit I want to break.
I’m trying to eat without TV, newspaper or iPad!

I used to be the first one finished when I ate with others but now I
can join in the conversation, enjoy the food and know pay attention to how fast or slow I eat.

Edited by: MAWMAW101 at: 7/3/2020 (06:27)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/24/20 7:22 P

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Day #19 of 100 Eat reasonable amounts

Every time I get to this lesson I know it is time to start weighing and measuring my portions again.
Eating one serving has not been a lifestyle change I’ve been able to keep year after year.
It’s definitely time to weigh, measure and track what I choose to eat.
Thank heavens Summer 5% starts soon so I will use that for more inspiration to push on to a healthy life.

Day #18 Of 100 Retrain Eating Habits
Although I was not forced to be in the “clean your plate club” as a child, I realize that I’ve grown up with the thought that it’s wasteful not to eat it all.
I have spent lots of time retraining my eating habits and more important realizing that when I eat what I don’t really like or what is stale or old just to keep from tossing (and wasting) it, I am really just “waisting” it.

It is hard to get past the idea that I need to save the earth by eating leftovers but thankfully I am there most of the time.
If I eat the last bits of pie, I really don’t help one person on this earth but I do harm one!

Edited by: MAWMAW101 at: 6/25/2020 (06:17)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/23/20 7:31 P

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Day 17 of 100 Stop wasting food
At first this was another lesson that was hard for me to relate to but with working through the idea I know that if I eat something that I don’t need to keep from tossing it out makes no sense really. Either way the food is gone!
The difference is that if I want to be healthy and happy I will stop being a garbage bin.


Day 16 of 100 Nurturing power of food
I don’t remember how many times I’ve been through these lessons but when I look back through, sometimes I have an entry every time and on other days not so much.

Test: eat two bites, throw away the rest?
At first this lesson seemed like a waste of food but if you can take those two bites, savor them and put the rest out of site (freezer, back of cabinet, etc) then it may be helpful to try.

I will say that my mind went back to that food until I went back and finished eating it!
My solution for dealing with some foods is to not buy them and get hubby the things he likes but I don’t especially like.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/14/20 1:36 P

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Day 10 of 100 Appreciate good support

I don’t need compliments on a regular basis although I am getting better at just saying “thank you” when they are given.
Many of my close family and friends are also into eating healthy so when we are together the focus is not entirely on food but on having a good visit with each other.

Because of the current need to be social distancing my in-person visits are few but very much enjoyed.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/14/20 1:31 P

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Day # 9 of 100 Here’s What I Want

1. If you see me eating something not on my food plan.....ignore it completely!
2. When you see me making progress such as losing weight.....compliment me on how I look.
At this point I am able to reward myself, no gifts necessary.
3. If you notice I’m struggling, it’s usually because of physical problems I’m dealing with at the time. If you can help say so.
4. When I'm making progress you can't see (i.e. improving self-esteem).....just ignore it.
When I'm working on myself, it really is all about me, not anything against you!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/10/20 6:59 A

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Day 8 of 100 Help me please
As my life continues to change so does my reaction to this lesson.
Staying home, ordering groceries on line and just picking them up has changed any reason to involve others in my decisions.

So my best source of help is here and the knowledge that an honest look at myself with each trip through this book is what makes the difference in my overall quality of life.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/9/20 8:45 A

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Day # 7 of 100 I Can Do It (getting back on the plan today!)

I can stick to my diet and exercise plan because:
**Having a healthy old age depends on it.
**Being able to travel is important to me.
**Enjoying my retirement is what I worked for all those years.
**I want to know I made it to "healthy" on the BMI chart (my goal).

Edited by: MAWMAW101 at: 6/10/2020 (07:00)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/21/19 12:57 P

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I will remember that it is each day’s decisions that make up the ultimate end of this journey.
Day #100 This is How I Live
emoticon The top 10 things I want to remember:
Day #12 - Fuel is nutritional food eaten every day.
Day #27 - Dessert is saved for special treats (birthday, anniversary, holiday, vacation!)
Day #15 - The two-bite idea (first two bites taste the best)
Day #19 - Eat reasonable amounts (half-off special)
Day #21 - Eat with awareness
Day #23 - Savoring
Day #30 - Postpone Eating ("wait until later" suggestion)
Day #41 - Motivation is a choice
Day #56 - Head hunger, do something physical
Day #58 - Heart hunger, do something nurturing

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
12/17/19 8:36 A

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Tuesday-
1. Do tasks - book signing @library; general cleaning
2. Make art - snowman painting
3. Get active - treadmill & PT activities/
4. Read - Olive Again
5. Reflect

Day 97 Use what works for me
Tracking:
*have dessert only when it’s “special”
*postpone eating at family gatherings (recently I volunteered to hold the new baby while everyone ate first- a great reward for waiting!)
*some form of physical activity every day

Weigh daily and watch averages-
*this stops the disappointment of a small gain or a splurge for a loss. In the end it’s a trend up or down that matters.

Keep in touch with my Spark Teams and friends- daily if possible.
Spend time doing things that enrich my life.
*I love to travel
*I love crafts, knitting, painting, reading
*I love family outings and “coffee” with friends

Edited by: MAWMAW101 at: 12/17/2019 (08:43)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
12/16/19 7:30 A

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Day #96 What Will It Take?
What is the goal I want to accomplish?
My goal is to be in the "healthy" range on the BMI chart that my doctor posts on each checkout form.

WWIT: Stay in the "green dot" zone of calories.
WWIT: Plan each day and stick to the plan.
WWIT: Having the necessary food ready to cook.
WWIT: Make grocery list based on the plan.
WWIT: Clean & cut up veggies ready for easy eating.
WWIT: Just do it!

Monday
1. Do tasks - finish laundry; clean bathroom & kitchen;
2. Make music -
3. Get active - take Beverlie to breakfast; return top to JC Penny; lunch with Marigay
4. Read - Olive Again by Elizabeth Strout
5. Reflect - great day;


Edited by: MAWMAW101 at: 12/17/2019 (08:40)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
12/11/19 8:47 P

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Day #93 My 20-Year Plan

Seven things I can do for life:
1. Eat fresh fruits and vegetables every day
2. Drink more water, less coffee
3. Cook with less fat and salt
4. Log meals and pay attention to nutrition every day
5. Keep track of cholesterol numbers and scale number
6. Do one thing every day to lift my spirits (a smile, a prayer, a nap)!
7. Pay attention to my emotions and nurture them not feed them!

Three favorite foods (cantaloupe, stir-fry, & chocolate)
Exercise: 30 minutes minimum of physical activity every day
(everything counts--stairs, walking, cleaning, gardening)

Barriers:
Procrastination (do the hardest thing first)
Keep up with de-cluttering so it doesn't pile up

Immediate crisis plan:
STOP, figure out what is really causing the urge to eat
Take a deep breath, get a glass of water and then proceed
Jeans getting too tight (re-size myself not get new jeans)
Feeling "blue", hurt, unfair issues (go to my heart-hunger list of nurturing options)
Feeling mad, angry, pissed off (go to head-hunger list of physical options)

Edited by: MAWMAW101 at: 12/11/2019 (20:47)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/6/19 6:41 A

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Day #90 Live “as if”
Pick something from yesterday’s list and live “as if” all day.
Actually I will copy the list from yesterday and see if I can live my entire day today “at my best!”
I’m taking my sister for treatment again, I’ll be in town all day and will have a perfect opportunity for this exercise.
I’m going to a Christmas concert tonight with more opportunity to live “as if”.

At my best list:
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/5/19 6:06 A

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Thursday 12/5/19
1. Do tasks - finish Christmas decorating; Star on the roof; make soup;
2. Make music -
3. Get active - walking meditation
4. Read - Friendship Therapy & genealogy records
5. Reflect -

Day #89 At My Best
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content, peaceful and creative
I keep our home un-cluttered and take time for myself


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/4/19 7:39 A

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1. Do tasks - bills; Christmas decorations; knit project; general cleaning
2. Make music - anything goes!
3. Get active - walk & PT session
4. Read - Friendship Therapy
5. Reflect - a good day

Day #88 I Do Care!
Granted it is hard to continue to care enough to stay on a reasonable plan day after day especially in December.
However having the life I want means living the lifestyle for it.
I care that I have an active life so I exercise.
I care that I am not on any meds for health issues so I continue to pay attention to nutrition.
I care that I am healthier than when I began this lifestyle change
so I stay on teams and challenges for support.
I DO CARE!

Day #87 Old Habits
It is no doubt that the reason I spent many years on or off a diet, losing weight and gaining it back was because of going back to old habits.

It was only after realizing that in order to keep weight off I needed to make a lifestyle change to stop that way of living. There is still a struggle with all the available temptations but it gets easier and easier

Edited by: MAWMAW101 at: 12/5/2019 (06:06)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/2/19 6:41 A

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Day 86: Minimize the damage
It’s the first week of December so the possibilities of high-risk activities with food temptations are endless.
Ways to minimize the damage:
*go for water or lower calorie drinks instead of alcohol drinks;
*eat something light before going to big parties;
*if I am the host, add more healthy items to the menu;
*if I’m not the host, take something healthy
*keep up with exercise activities
Keep this list handy and read it before each event of the season.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/2/19 6:31 A

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Monday December 2

1. Do tasks - laundry; kitchen & bathroom floors
2. Make music - Celtic CD while I knit today
3. Get active - treadmill; PT exercises;
4. Read - Too Blessed to Be Stressed
5. Reflect - Monday is always a good day to start fresh

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/1/19 3:27 P

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Labyrinths are wonderful. Good for you.

MAWMAW101's Photo MAWMAW101 Posts: 13,584
11/29/19 1:37 P

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Day #85 Let It Go

As far as sometimes holding a grudge, I am guilty, but at least now I am aware of it and thank heavens I have an awesome friend who lets me vent when I need to. It makes it much easier to get past whatever it is.

Recently I spent a couple of days at a wonderful place where I was able to think about my life and how I want it to be. One of the things I spotted there was a labyrinth and I took the time to walk it and at the end I placed hurts of my past there and have been able to “let them go!”
It is a heart-warming exercise.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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11/24/19 5:51 P

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Day 84 - The expectation square (Only my word has changed.)
When I stopped focusing my expections on what I want from others in my life lots of things changed for the better.
As I began to only focus on what I personally can change, I started changing for the better.

My word of the year is “joy” and I now get the most joy I can out of every day.
My word this year is “listen” and be an empathic listener. With the world of polarized ideas, this is most important to me.

Day #81 Unhook the chains
So far I think I’ve managed to post on each day thru this current day.
We are now back in the section where I need to take a good look at what starts the events that keep me from staying on my food and exercise plan.
emoticon Two chains, one I can’t control and one that I can.
Husband, no control over this one;
Procrastination, total control over this one!

Edited by: MAWMAW101 at: 11/29/2019 (13:36)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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9/7/19 4:55 P

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Day 24: Eat for satisfaction

This was my evening yesterday. The items were not the same but the activity of continually searching for something else was the same.

"One afternoon, I was craving a brownie, so I ate one. Once I finished it, I decided that it wasn't quite what I'd wanted. Instead, I was actually hungry for Oreo cookies. After eating several cookies, I sensed they weren't exactly what I wanted either. Then I figured out what I was really craving was something crunchy like M&M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of "eat what you want" doesn't make me feel satisfied."

Only now, taking the time to work through this lesson, can I see that part of it was not having answers yet for testing done at the hospital yesterday morning. Also part of it was the usual let down as my friend (and fellow Sparker) went home after a visit.

I wish I had taken the time, when I wanted something, to slow down and think before I made a decision. I’m sure that one item, savored and enjoyed, would have been enough.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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8/1/19 7:41 P

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emoticon Lesson 28: Best Friends
My Lifetime Scale Plan
  1. I will weigh myself
___ Daily, no matter what's going on.
___ Daily except when I've been traveling, sick, or at a special event.

  2. I will track my weight by
___ Writing it on a paper record, a calendar, or a wall chart.
___ Recording it online(StartYourDiet)on a computer program.

  3. I will manage the scale by
___ Weighing only in the mornings before eating or drinking.
___ Weighing only at home or doctor's office.
___ Not weighing for at least 48 to 72 hours after travel, vacations, or holidays, depending on my state of mind!

  4. I will manage my emotional response to the scale by
___ Saying "the scale went up" or "the scale went down."
___ Reminding myself that it's only data, not a reflection on me.
___ Stepping on, stepping off, and leaving the room.
___ Focusing on my actions and my healthy behaviors, and recording my activities on my calendar for 100 Days!

  5. I will manage the scale at my doctor's office or medical clinic by
___ Noticing the scale readout but completely ignoring it.

  6. I will own my weight by
___ Telling people who ask that I am trying to eat healthy and stay off meds as I get older.
___ Graciously receiving compliments or comments about my weight loss.

Create a visual reminder
Once you've laid out your lifetime plan, follow it faithfully, year after year.
Power Key 7: Smile at my scale and treat it like a friend.

emoticon Lesson 27: Building the Friendship
Every day, I weigh myself on my home scale. I record it on StartYourDiet.com.
I’ve decided for the next 100 Days book starting on Monday August 6 that I will write down what I actually do. (Eat out, exercise, bicycle, sleep, etc.)

The Dot Calendar
Then I’ll use markers on my calendar to show:
• Green sticker - Weight-Loss Day
• Yellow sticker - Maintain Day
• Red sticker - Gain Day
Set up a Long-Term Plan
I will use those 100 Days as a measure for my long-term plan.

emoticon Chapter 26 - When Your Scale is Stuck
This is a lesson that I did (again) but lost out there somewhere in the space of lost info.

I've had the Scale stuck many times and until Sparkpeople the usual outcome was to stop trying. Then of course it was followed by starting over at a higher number.

Now the Scale is going down again but I will always need to check in because it is too easy for the old habits to come back.

emoticon Chapter #25 Jolting the Scale with Interval Training
Last time through this book I used this chapter to up my exercise.
Time for a new jolt which is why I’m going through the book again to remind myself of what works.

I know I made new commitments about this lesson but somehow lost what I thought was already posted here. With the help of a new Spark friend, I plan to jolt my scale during the upcoming start of the 100 Days book which will begin on August 6.




Edited by: MAWMAW101 at: 8/2/2019 (08:26)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/31/19 8:50 A

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Lesson 24: Switching Things up with Exercise
This is the lesson I think I need most every day of my life!
I’ve been at the same weight, basically, for approximately two years now.
Exercise planning, or sticking to any type of routine has been lacking.

Problems with my feet have not been good but I have a beautiful new bicycle that I just need to get moving on.

There are many friends in my life to call for support and being retired, I have plenty of time to spend on exercise.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/31/19 7:48 A

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss

I weigh each morning so I’ve learned to use the Scale as a way of seeing fluctuations.

Water is still my preferred drink although I do drink too much coffee I suppose.

The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/30/19 4:47 P

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Lesson 22: How to Recognize a Plateau

This is probably one of the most important chapters for taking an overall view of making the changes into life-long habits.
I have been basically the same weight for the past two years. The averages monthly have only varied by under 5 pounds. The only way to change it is to eat less or up the exercise.
To know that staying on plan will eventually pay off in good health and a scale loss is why I keep track.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/30/19 4:40 P

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Lesson 21: When the Scale Won't Move

I learned it takes approximately 30 days for your body to permanently change for good.
For me being healthy and continuing to learn from connections and inspiration that I gain by sticking with it will be the answer to getting the scale to move again.

Power Key 6: Never eat over frustration with the scale.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
7/28/19 2:12 P

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Lesson 20: Letting Go of Scale Memories

It’s not a bad thing for me to think of some of my scale memories.
The time with a wonderful Weight Watchers group I can recall with fond memories. Granted we usually rewarded ourselves after weighing in and so sabotaged each other along the way.

My time in TOPS was with another great group of women. When the group quit some of us kept meeting to just talk for years after that.
We purchased a scale and could weigh if we wanted to, I did but only checked every Monday to see how high the number was.

Reality hit when I read a doctors report as I took it across town to a new doctor! It said patient (that’s me?) is a post-menopausal, obese woman with evidence of high cholesterol.
It was a wake up call for sure. It was the first time I associated “obese” with my weight.

Edited by: MAWMAW101 at: 7/28/2019 (14:15)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/28/19 2:11 P

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Lesson 19: Trouble in Scale City
List 2 or 3 things that you learned from this chapter.
Although I can’t relate to Karen destroying her scale, I can relate to placing all my thoughts of whether I was doing well or not on that number.

What are some ways you can relate to the clients or examples in this chapter?
Scale denial is simply thinking, "If I don't weigh myself, it's not happening." But eventually, this only makes your situation worse.
I can relate to denial, saying I won’t go over 200 but when it happened it was easier to just see how far over I was!

What will you do differently after reading this chapter?
This is when I found Sparkpeople and later Linda’s books which changed everything. Looking at my food and exercise as a lifestyle ended up changing the scale number!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 18: Tracking Reveals the Truth
List 2 or 3 things that you learned from this chapter.
Like Sandy, I’ve had times when I realized I had mindlessly eaten the whole bag, the entire pizza piece by piece, or the whatever it was.

What are some ways you can relate to the clients or examples in this chapter?
When I first tracked my food, it was mind blowing for me to learn what is classified “a serving”, how much I really ate and how few really good nutrients I was getting.

What will you do differently after reading this chapter?
At this point I have been tracking for a couple of years but sometimes need to remind myself to check serving sizes, or to be more truthful and record everything!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 17: Scale and Weight-Loss Patterns

List 2 or 3 things that you learned from this chapter.
No matter what “diet” we choose our bodies adjust and after the first week the amount of weight lost gets less and less.

What are some ways you can relate to the clients or examples in this chapter?
I can relate to both Weight Watchers and TOPS groups. Both were good plans for me but after the plateaus came I could not justify paying week after week with no change.

What will you do differently after reading this chapter?
At this point, with the Linda Spangle books, I’ve been able to change what I do each day and work on having a “healthy lifestyle”.
I will continue to weigh daily and monitor the average changes!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter #16 How to Retrain Yourself
emoticon It’s amazing how my life repeats, which at this point is a good thing!
I’m in a 5% challenge, I’ve again set my chart for it and I am again going down on the scale week by week!

I weigh each morning and once a week I look at the averages for the challenge I’m in.
For now I have the chart set on the eight weeks of the challenge.
The average has been on a downward trend so I am pleased.
emoticon I need to keep up my healthy habits when the average isn't moving.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Lesson 15: The Dreaded Doctor's Scale
As I age, the list of “specialists” seems to increase. We are all parceled out in bits and pieces.
From Podiatrist to Cardiologist, and even for my regular physician all the scales are in busy hallways. Most times I drop my purse and coat on the floor but never feel I can take off my shoes.

The only time I even look at the outcome of the scale is the checkup at the Cardiologist’s office.
The number, along with my BMI number is listed on the readout for my next appointment. It’s hard not to notice that one.

At this point the only thing to do is keep weighing myself each morning for a more accurate number and not be concerned about any other scale number.

Edited by: MAWMAW101 at: 7/27/2019 (08:04)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Lesson 14- When to Stay Off the Scales
Vacation; Holidays & celebrations; Travel; After you’ve been sick; When you feel vulnerable
* The three day rule
Power Key 5: Wait three days to weigh myself after travel or holidays.
emoticon If you are just beginning to follow this book it is a good idea to stay off the scales sometimes.
Because I’ve been weighing each morning for quite a while now, it is no longer necessary for me to worry so much about the daily fluctuations.
What is necessary is to adjust my eating and exercise when the weekly trend is going up.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Lesson 13: Who Owns Your Weight?

*List 2 or 3 things that you learned from this chapter.
I learned that nobody needs to know what I weigh, how much I’ve lost or how much I want to lose except me. (And the medical folks!)

*What are some ways you can relate to the clients or examples in this chapter?
Like Julia, there are certain close people in my life who make comments that are not helpful to me.
Luckily I’ve never been with someone like Anne’s husband. I’m sure my reaction would be to eat in secret.

*What will you do differently after reading this chapter?
At first it seemed rude to ignore and just not answer when asked about my weight but for me it was the only way to stick to the plan. After a while those people who knew I wasn’t going to answer stopped asking.
Even now, after all the lessons and all the work, the hardest part for me is accepting compliments without saying “but I still want to lose more” or “yesterday I didn’t do so well” or a host of other excuses to make them feel better about their weight

From the book, a perfect answer.
When someone gives you the gift of a compliment, respond by exclaiming, "Thank you for saying that. I appreciate it so much. You really made my day!"

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 12 - Healthy Scale Talk

It’s recommended to make a graph of scale changes, however I recommend using the graph on the “StartYourDiet” website.
My graph is set to weigh daily, but it can be set to show weekly or monthly changes.
The graph I use shows the numbers for (104) days. I can easily see trends up or down.

I also judge how I’m doing by how my clothes fit, especially my jeans which are what I wear most.
Power Key 4: Speak the truth-the scale went up/the scale went down.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 11 - Seven Scale Guidelines

To consistently get the most accurate picture of my true weight, follow these seven guidelines:
Weigh early morning
Weigh only once
Don’t go back
Never weigh at night
Consider daily weighing
Create a personal plan
Stop avoiding the Scale
**By staying with these guidelines, I’ll avoid scale games as well as the sudden shock of seeing high weight numbers after Vacations or holidays.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Lesson 10: Scale Myths and Beliefs

So many myths have come and gone in my lifetime. Once the reasons are known that affect the scale, it is up to us to keep records that show what affects our own patterns of gain and/or loss.
For me it becomes more evident with daily weighing.

Power Key 3: Focus on my actions, not the reading on the scale.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 9 - What Affects the Scale
Factors with Lots of Control
Time of day
Water intake
Routine exercise
Extra-hard exercise
 Stress
 Travel
 Hormone changes
 Changes in muscle mass
 Extreme temperatures
Barometric pressure

Factors with Almost No Control
Illness
Medications
Chronic Physical conditions
Surgery or physical trauma

Patience Required
Now you can understand why the number on the scale can bounce around so much or even be off by several pounds. Learn to recognize times when your weight might be affected by one or more of these 14 factors.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 8 - Using the “Right” Scale

I’ve invested in a good scale, it is digital and I use it in the same place every morning first thing.

The only other place I weigh is at the doctor’s office. The number there doesn’t really matter because each office is different, I keep my shoes on and the time of day is always different.
Unless the nurse or doctor comments on changes I don’t really pay attention to what it says.

I don’t think I’ll change anything about how I think about this lesson. I will continue to weigh each morning.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 7 - The Games We Play
It seems sometimes we are more alike than not when it comes to wanting to lose weight. I do believe I belonged to the same weight loss group as Dee in the story.
Weigh-in day was Wednesday and I used some of the same games in order to have a loss for the week.
When the weight stopped coming off I sometimes weighed at noon instead of in the evening to get a loss.
Eventually it doesn’t work so I would quit because it became a waste of money when the plateau came which it usually does.
I don’t play games with my scale anymore. The readout is only a number, and you can't trick it into being something else.

Power Key 2: Remember that I can't trick the scale.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/22/19 1:01 P

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Chapter #6 Keep Your Scale--It's OK!

Step on, step off, leave.
Look, record, move on.
Note how you're trending.
It's only data.

Practice healthy Scale thinking:
*Don't assume you've gained weight
(By the same token, don’t assume you’ve lost weight— watch for the trend)
*Detach from the numbers
(Stay on food & exercise plan— that is what changes the scale numbers)
*Stick with your plan


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Chapter 5 - Go Ahead and Toss the Scale
Is your scale the first thing you think about every morning? If so, take a careful look at what happens after you step on it for your morning weigh-in.
emoticon Getting on the scale IS the first I do every morning but the number is noted and I go on with my planned day.
I never weigh on other scales (except the doctor) and have been on several vacations without the daily weigh-ins.
The Three-Day Test
• Weigh yourself every morning, but only once each day.
• Tell yourself, "It's just a number, and I am NOT my weight."
• Avoid discussing the scale, your weight, or your diet plans.
**If you can do this successfully for three days in a row, you can consider keeping your scale.

From an earlier post I wrote:
"If the only place you go is the Doctor and the only thing you talk about is how bad you feel, it limitis the conversation.
By the same token, if the only thing I talk about is my weight and diet, it also limits the conversation

Edited by: MAWMAW101 at: 7/22/2019 (12:47)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/21/19 9:25 A

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Chapter 4 - To Weigh or Not To Weigh?

I took the quiz again. The answer: You can safely keep your Scale.

I weigh first thing every morning and record the number on StartYourDiet.com because it gives me a very good visual graph that will show the changes easily over a long time.

I am reminded as before that I need to spend less time thinking about and talking about my weight and diet plan other than on Sparkpeople where changes are made.
(Old habits are hard to change long-term.)

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/21/19 9:24 A

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Chapter 3 - No more drama — “Sparkie is just a tool”!
emoticon 2 or 3 things that you learned from this chapter.
Today I am reminded that the drama over weighing is not necessary.
I can recall the days of being in a weight loss group and the games to get a scale loss...go to the bathroom (again), take off all jewelry, take off any clothes possible, etc.
emoticon What are some ways you can relate to the clients or examples in this chapter?
The urge to just give up when the Scale doesn’t show what I expect after sticking to the plan is still there.
emoticon What will you do differently after reading this chapter?
I will make a choice in maintaining my weight or doing what is necessary to achieve a “healthy” BMI number.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/20/19 9:27 A

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Chapter 2 - The Scale is my enemy

Reading my last answers is a great way to see how much has changed and what still would be helpful to remember as I go through my days.
emoticon As with the last time through this book, I just returned from a few days of vacation, this time with our daughter’s very active family.
Because I’ve been weighing in daily (except if I’m not at home) I did weigh this morning but I know the scale will fluctuate for the next couple of days because of vacation.
I have decided to weigh after Vacations because I know the fluctuations will come and if I wait too long to start daily weigh-ins I tend to use the “vacation” mentality to continue with those little vacation extras.
*I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track.
Power Key #1: Never let the scale win!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/20/19 9:02 A

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MAKE FRIENDS WITH THE SCALE!
Chapter 1 - What’s wrong with my scale? ( x3 )

Continuing to go through these lessons helps me stay on a healthy life path.
As my life changes, the days pass and what becomes habit is more important than ever.
emoticon emoticon emoticon
The only thing wrong with my scale is me.
I still weigh every morning and the numbers are recorded on “start your diet” chart. I still judge my day green, yellow, red and it continues to be important in my life.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/20/19 9:00 A

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Day 100 More Days of Weight Loss
Creating weight-loss joy

Being committed to a healthy lifestyle, sticking with it as much as possible while also living my life, brings me joy.

For the most part I’ve learned to enjoy the good times and survive the challenges. No matter what happens as I age (gracefully) I’ll do my best to stay strong and positive about my journey.
This is weight-loss joy!
So today and every day I’ll focus on the joy of feeling strong and healthy!

Day 99 -

Day 98 - Instant self-esteem

Day #97 Music therapy
I have quite an assortment of favorite music CDs from:
Celtic, very calming
The Beach Boys, peps me up
Tribal winds, haunting flute music
And light Classical, just because I love it.

But truthfully there are lots of times that I just like the quiet with no sounds playing.
One of my pet peeves is that no matter where I go now there is something, mostly TVs, so it’s never quiet.
Restaurants, Doctors offices, and every waiting room in the hospital. This week it was a tiny room (4 chairs) as I waited for my car to be looked at. I finally asked if it could be muted since I was the only one there.

Day #96 Pull yourself back up
1. Do tasks — run the dishwasher, clear the counters & pay the bills
2. Make music — crank up “Fight Song” by Rachel Platten
3. Get active — going out to meet two friends from my past working days
4. Read a book — take the book to the front porch swing
5. Reflect — I’ve been missing this one
Our days move on so fast, I don’t always go back to reflect.


Edited by: MAWMAW101 at: 7/20/2019 (14:42)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/12/19 5:58 A

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Day #95 No birthday cake (Round #2)
I still plan my own birthday and did have another trip to celebrate. We stayed in a house on the lake and spent time on Mackinac Island in Michigan. It was a wonderful week.
I checked zip-lining off my bucket list! (LOL)


Day #95 No birthday cake (from round #1)
My birthday is May 20 and although I spent my last one in the Grand Canyon, most of mine since I’ve retired have been a “girls weekend” with my daughter, daughter-in-law and adult granddaughters to celebrate.
The first year we flew to a Florida beach, one year we spent in a cabin in a state park, once it was at a Spa and we will start planning next year when we are together for Thanksgiving.
Nobody ever made a fuss over my birthday until I decided to plan my own. To treat yourself to a self-care day is a perfect idea.
There is still one person in my life I eat cake for, we have for several years gone to a fancy restaurant in our small town, known for their decadent desserts, and we go in the afternoon just for dessert and coffee.

Edited by: MAWMAW101 at: 7/12/2019 (06:27)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/11/19 8:09 A

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Day #94 Don’t say these things
I cheated on my diet; I Blew it; I was good; I was bad; I can’t resist!

All of these phrases have been eliminated from my talk about how and what I eat on a normal day because of past lessons from Linda Spangle books.

However I’m not sure those phrases have been eliminated from my thoughts when I look back on what some of my days were like!



Day #93 How to eat right

1.Rarely eat fried foods, sweets and desserts, or other snack foods. Always be careful about the amounts and how often I eat them.
2. Eat fruits and vegetables daily. Eat items that didn't come with labels but came from nature.
3. Learn the best portion amounts for my weight-loss plan. At restaurants, use the "half off special" or order a smaller amount.

Edited by: MAWMAW101 at: 7/11/2019 (08:11)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/9/19 9:07 A

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Day #92 How not to maintain (It’s still my answer, just keep doing it!)

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 “StartYourDiet”
Doing a web search for restaurants before going
Stop talking so much about what needs changing and just do it!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/8/19 10:33 A

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Day #91 Its up to me

It really is up to me day after day, week after week and year after year!
What works is meals based on lots of fresh veggies, less carbs and “white” food.
What works is to only snack when I’m really hungry, not to just passe time.

What doesn’t work for me.
Not planning doesn’t work.
Not knowing what’s for supper doesn’t work.
Staying seated doesn’t work.

Planning without doing doesn’t work.
I need to make activity as important as the items on the daily menu.
It’s time to get back to step counting, setting the timer to keep active throughout the day.
It’s time to get back to a balance of nutrition, activity and fun!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/2/19 5:14 A

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Day # 88; 89 & 90
Ok, I’m outta here for the rest of the week. By way of explanation, Saturday is the anniversary of our son’s death.
I looked at the next three lessons and just can’t go there.


Day #87 Allow a grace period
I do believe that to continue on a weight loss or weight maintenance plan for the rest of my life, which is my plan, I will need to allow for times of “grace”.
Life has a way of handing us challenges without notice and although I do need to continue healthy eating, sometimes other things become more important than meal planning and set exercise.
Taking a break, even for a day, may be the best option.

Edited by: MAWMAW101 at: 7/8/2019 (10:36)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/30/19 12:29 P

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Vision Board - July 2019
In honor of the Summer 5% challenge, starting July 6!



Edited by: MAWMAW101 at: 6/30/2019 (12:34)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/28/19 11:15 A

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Day 85 Dealing with grief

I’ve not been through a lot of things, divorce, domestic violence, gun violence, etc and so can’t say for sure but the loss of a child surely is the worst thing there is.

At the beginning of this week I knew I didn’t want to “rehash” my pain but here I am, before daylight, doing it “for my own good!”
The healing road is long and winding and never really ends. Thanks to Babs and Sue it is easier to share that road to recovery.
It’s been many years since the death of our son but when those memories flood back it feels like yesterday.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/27/19 7:05 P

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Day 84 Body memories

I feel your pain ladies, and it’s so true those dates are in our bones! For me the 4th of July starts it, our son died on the 6th. His birthday on January 8.
No matter how many years, it’s still a club no mother ever gets used to!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/24/19 6:25 P

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Vision boards, you can make them large or small.....


Edited by: MAWMAW101 at: 6/24/2019 (18:41)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/24/19 6:16 P

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Day 84: Body memories

Day 83 No one takes care of me


Day #82 Whose problem is it?
My current problem is trying to keep up with my own health issues and still being the “head cook and bottle washer” as my Mom used to say.
As I write this please keep in mind that my husband is retired, is very capable and is really a very nice man.
Because of the way our life was set up, he never swept a floor, dusted anything or made a bed in our entire 58 years of marriage. He now flips on the TV news and waits for his supper.

After two weeks I was finally feeling well enough yesterday to do some much needed cleaning. Being very tired I fell asleep early and woke up to realize I hadn’t made him anything to eat. He is getting used to his new dentures and is limited on what he can eat.
After deciding it really was his problem not mine, I went back to sleep.

This morning I am up with the birds and sure enough, my hubby fixed himself what he wanted. There are dishes to clean up this morning but at least he rinses them and puts them in the sink.
emoticon My lesson learned, if I want him to help out, I need to stop doing it for him!


Day #81 Problem or predicament
What are my predicaments?
I am getting older
*can’t stop this one but I can eat nutritious food that keeps me as healthy as possible
*I can get back to a set exercise time and get moving.

I get overwhelmed by my big house
*maybe I can redo my favorite room and spend more time there
*daily I can just focus on one room at a time to keep from being so overwhelmed (only kitchen & bathroom need daily attention)!

I take on projects and worry until the last minute to get them done
*time to finish the one I have without so much fuss about the outcome
*start saying “no” more often to others
*this one is really totally controlled by me and my procrastination is really the issue here!

Edited by: MAWMAW101 at: 6/27/2019 (06:01)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/19/19 7:48 A

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Day 80 Too comfortable
Linda writes “Occasionally you whine about your miserable situation, but you don't do anything different. When you think about starting a weight-loss plan and staying with it, you put off deciding for a while. Of course, by avoiding a decision, you've already made your choice-to stay the same.”

This is where I’ve been for way too long. I will join a challenge the first week of July and in the meantime I WILL make a decision about how to live healthy and happy each day.

Day 79: Rebellion
Although I didn’t relate to the stories in today’s lesson, there are times when I do go back to old habits. Just recently when I was on vacation I ate all kinds of things (mostly fried) that I don’t include in my daily life now.
There are always excuses especially when we travel but this time it was much easier to go back to healthy cooking and eating when I got home. Luckily most days I was active so no real weight gain which helps to not get discouraged.

Day 78 Self-sabotage
This is an ongoing issue in my life!


Edited by: MAWMAW101 at: 6/20/2019 (09:09)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/18/19 6:26 A

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100 More DWL, Day 77 My sabotage toolbox
There are several things I’ve learned to keep in my toolbox.
Saying I’ll wait a while or getting in the buffet line last helps.
If I’m waiting I can grab a water and chat with everyone.
If I’m last in line nobody pays any attention to what I choose most of the time because they have already chosen.
My best friends and family don’t push food and many now eat more healthy.
emoticon This generally leaves the choice up to me to be the saboteur or the hero of my plan.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/17/19 9:10 A

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Day 76 Stop sabotaging me
emoticon Most days I am my own saboteur.
Although I’ve gotten better at pinpointing emotions and situations that cause me to overeat or choose badly, when medical issues arise, I find it hard to not give in to self-pity and self-sabotage.
I must remember, this too shall pass and the problem usually isn’t as bad as the uncertainty of not knowing the problem.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/14/19 5:50 A

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Day #75 The people hook
“ It's not your job to fix people. It's your job to love them!”
Sometimes other people want more from me than I am willing to give and I have gotten pretty good at helping out when I can but not involving myself so much that I take over their job of helping themselves.

Today as I wait for the Doctor’s office to call with results of testing done yesterday, I can’t help but worry that as I get older, I will be that hook for others. I will ask for help when needed but keep doing as much for myself as I can.
I have a friend that I admire so much because she keeps going in spite of everything. It is my hope that I too will keep going no matter what.
emoticon It is my intention to keep that “ old age” card to use when all else fails.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/13/19 11:48 A

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Day #74 It’s not my fault
Below is my answer from the last time and it’s amazing how things work out.
I just returned from a wonderful trip to Mackinac Island where fudge and food are everywhere.
I did have some very good fudge, brought none home with me, and am happy for the experience. There are beautiful waterfalls, great places to walk and I can now cross zip lining off my bucket list!

emoticon From last August!
I don’t 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 a friend who was sure I needed a pound of fudge from her vacation spot started reading off a very long list of options.
After saying “no” many times to each flavor I finally ended with “don’t you dare!”

Truthfully I love fudge, I want fudge in my life, however I want good health more!
Maybe when I visit that vacation spot I’ll sample the fudge after I walk all over the island!


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
6/11/19 9:14 P

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Day #73 Manage special days
My next special days will be vacation with our daughter’s family in mid July.
As long I keep my activities as important as the food all will end well.
Thankfully they are a very very active family!


Day #72 Renew your vision
I have been making vision boards for years and it is definitely time to make a new one.
As seasons change, as I start new challenges and when a change is needed it seems time to change my vision.
Vacation is over so my new vision page will focus on summer finds from the Farmer’s Market, riding my bicycle and looking for new adventures.

This is my first Sparkpeople Vision board!


This is my new vision with credit for some good changes in my life.


Edited by: MAWMAW101 at: 6/15/2019 (15:33)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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6/10/19 9:56 A

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Day #71 Setback or failure
The past week has been a vacation “pause” for me.
When I think of setback or failure the thing that comes to mind is generally something physical that I can’t fix (problems with my feet) or something that puts me in a bad mood that I find hard to get over.
In reality it can also be a fun vacation but I must let it go and get back to what works if I want to have a happy healthy life.
Today:
I will drink water
I will eat 5 servings of vegetables
I will check sodium levels in my choices
I will get enough sleep
In other words, I’ll get back to “normal”!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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5/30/19 7:55 A

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Day #65 Showing emotions
The only emotion shown by my parents as I grew up was anger (usually alcohol related) and later sadness.
There was a time with my grown children when hugs and “I love you” messages became very important to me and the interaction between our own family members is a constant source of joy for me.
As we get older my hubby is less demonstrative with me. He has learned to hug the kids and tells them that he loves them which is very important to me and to them.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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5/30/19 7:05 A

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Day 64 Courage to feel

From: Brave Enough by Cheryl Strayed
Nobody will protect you from your suffering. You can't cry it away or eat it away or starve it away or walk it away or punch it away or even therapy it away. It's just there, and you have to survive it. You have to endure it. You have to live through it and love it and move on and be better for it and run as far as you can in the direction of your best and happiest dreams across the bridge that was built by your own desire to heal. Therapists and friends can help you along the way, but the healing--the genuine healing, the actual real-deal, down-on-your-knees-in-the-mud change--is entirely and absolutely up to you.


Day 63 What do I feel?
Conflicted!



Day 62 Revive my feelings
I’m still a work in progress.




Edited by: MAWMAW101 at: 5/30/2019 (07:39)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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5/27/19 6:18 P

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Day 61 The emotional box
As a child I hid and cried to keep from getting punishment for crying. I don’t think I ever fit in as a child, not at home, at school or at church.
Then as an adult I had a wonderful group of friends, enjoyed the times with our five kids and my freedom when they were in school. I do know there were times I finished food on their plates instead of showing those stuffed emotions.
Now most of my close friends have passed on, my non-verbal husband is retired. Even though I say I’m retired, I’m really not because all the cooking, cleaning, etc is still my job!
I’m mostly frustrated, angry, and on occasion when my best friend calls do have wonderful times!
emoticon Our adult kids and grandkids are wonderful but busy with their own.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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5/24/19 7:26 A

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Day #60 The Gift Of Yourself
As my house fills up for the family holiday weekend I plan to give the gift of attention to each person. I will do my best as I think of all the little ones running every which way.
emoticon


Edited by: MAWMAW101 at: 5/27/2019 (18:34)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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5/23/19 7:19 A

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Day #59 When there isn’t enough
• Identify a recent time when you couldn’t get enough of something you needed.
Most often I feel like the little girl in the story with changes I can’t control.
Year to year as I age it is harder to keep up with what needs done.

• Write a list of specific needs related to that time or event.
My longing is for a smaller home that I can keep up with instead of worrying about roof leaks, cost of heating/air-conditioning etc

• Write a plan for how you can take care of your needs when there isn’t enough.
I need to eat on plan, exercise daily and take care of myself because no matter where I live it is important to be healthy.
I need to change what I can & let go of what I can’t.
I need to ask for help!

Edited by: MAWMAW101 at: 5/23/2019 (09:34)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MAWMAW101's Photo MAWMAW101 Posts: 13,584
5/22/19 7:18 A

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Day #58 Grieve your progress —
NFrom a post 9 months ago:
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 it’s 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 aren’t as good.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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