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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,064
11/16/19 2:00 A

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I had an "OK Boomer!" comment on my Twitter feed last week - it really upset me. I 'muted' the person. I agree, it is worrying how they have put us all in one group and demonised us.

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"
SUSMANNIE's Photo SUSMANNIE Posts: 844
11/15/19 12:52 P

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1. Write down at least five things you did today that were small wins.

Did my back therapy exercises in the morning to get them done.
I logged in my food, walked around the building during my 10 minute break.
Had a pleasant exchange with a new young coworker.
(not all millenials or Gen Z are rude and insulting, just some.)
Timing myself at my desk at work to stand 15 minutes each hour.
Limited my snacks this morning. I have a long morning before lunch.

2. Before you go to bed, read your list out loud and tell yourself you are a great success! Describe how this felt.

3. Record your small wins for at least a week. Read your list each night and add a few notes about how it affects your attitude.



Edited by: SUSMANNIE at: 11/15/2019 (12:53)
 Pounds lost: 17.3 
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/14/19 9:51 A

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Today’s assignment

1. Notice the positive things that happen around you today. Record these “rainbows” as you go through the day.

I was grateful that I was finally able to get in touch with my sister in law yesterday. I was worried when I hadn't heard from her after I called.

Our little kitty Mia was a bright spot at breakfast, my husband playing chasing the string games with her.

I'm grateful that my husband was able to shift his hours, so that he doesn't get home so late. We would eat, previously, then there was 20 minutes left to relax before bedtime so that we can get up at 5 am for our early starting jobs. I felt like a rat on a treadmill. This schedule will be better.

2. At the end of your day, tell yourself, “This was a really good day because…,” then read your list. As you recall each rainbow, remind yourself of the pleasure and comfort it brought you.

Last night's meal was really good. A tofu veggie stir fry with peanut sauce. I enjoy having an earlier dinner with my husband.

3. Over the weeks ahead, continue to watch for more tiny rainbows to smile about, then celebrate and appreciate every one of them. Record them here.


Edited by: SUSMANNIE at: 11/14/2019 (09:53)
 Pounds lost: 17.3 
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13.75
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/13/19 6:49 A

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Today’s assignment
1. Do something less than perfectly. Don’t make your bed. Leave a few crumbs on the kitchen counters. Hang a picture at a crooked angle and leave it that way all day. Describe what you did, and whether it was difficult for you.

With FlyLady, I learned to make my bed imperfectly every day, rather than not doing it because it had to be remade perfectly every day. This has done a lot for my peace of mind, when I think about it.

2. Eat one food that’s not on your current diet plan. Even one chocolate chip can help you realize you don’t lose ground just because you took one step off the side of the road. Write down what you ate as well as what you did next.

Recently I had strawberry pop tarts from the work vending machine. I logged it in and savored it. I was hungry on my first day back to work after a break. I had just gotten a load of stressful information that our work coordinator shared with me about upcoming changes in work procedures. It did not prompt more eating. I know that this would hurt me and make me feel ill.
I managed the splurge and logged it.

3. Record today’s imperfections in the space below. Add a few lines about how it felt to do this.

My house is still not clean and well cared for, but I found an instructive audio book that will help me break out of this rut and learn how to care for things better. I had a very German mother who stayed up half the night cleaning so she could spend time with her children during the day. She had very high standards. I never really learned how to clean. Everything I did, she did over. I gave up. I saw my husband doing this to me early in our marriage and gave up out of frustration. I want to get beyond this. I get so the thought of doing anything is overwhelming so I do nothing. Plus I work and prepare all our meals. Keep the kitchen going, meal planning, food shopping. Converted to plant based 2 years ago. Still learning.

One way is to do 15 minutes of something every day. ‘Housework done wrong still blesses your home.” -FlyLady

Edited by: SUSMANNIE at: 11/13/2019 (06:50)
 Pounds lost: 17.3 
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13.75
27.5
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/12/19 9:16 A

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1. Make a list of foods as well as the situations that might prompt you to sneak eat.

Cashews, fig bars, fruit/nut bars. Bananas. Anxiety. Habit. Confusing anxiety with hunger. Looking for comfort.

2. What are you actually saying to others when you sneak food? Write down some of the emotional needs you might be solving by sneak eating.

I can't let you see me like this. I need to feel less stressed, comforted, and soothed.

3. Add a few notes about people react when you don’t follow your diet perfectly. Notice whether you react with fear, anger, resentment, or some other emotions.

Nobody ever catches me sneak eating. I have become a pro at this, unfortunately. I've been married 23 years, and my husband has never seen me do this.

Edited by: SUSMANNIE at: 11/12/2019 (09:17)
 Pounds lost: 17.3 
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/11/19 9:05 A

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1. In the space below, write “I can do hard things.” Think about the places or times when you need to remind yourself of this. Record them as well.

I can do hard things. I got through my difficult childhood and was able to become a functioning adult rather than be crippled by the recurrent depression my upbringing led me into.

I got my bachelors degree despite emotional issues I had.
I reached out to my Dad after my mother passed, even though I did not feel close to him growing up.
I made a niche for myself in my current job.

2. Make a list of hard things you’ve done in the past. Remind yourself that you are a strong person.

Got through health scares for me and my husband.
Connected regularly with my sister in law after my brother passed.
Deal with millenials' immaturity at work without losing it.

3. Tell yourself you can do hard things, including staying on your diet and your exercise plan. Then do it. Write some notes about how this works for you.

Just went through a period of stress dealing with millenial immaturity at work. Though I would have liked to have dealt with it more effectively than I did, I got through it and managed my reactions to it as well as I could. I did not turn to food. I actually lost 3 pounds.

Edited by: SUSMANNIE at: 11/11/2019 (09:07)
 Pounds lost: 17.3 
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13.75
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/9/19 9:31 A

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Today’s assignment (My answers are in blue)
1. Write a sentence or two about the choices you made today.

I choose to continue my self observation in terms what I am eating and why.

2. Whenever you hear people use words such as cheating, good, and bad when discussing diet efforts, mentally rewrite their comments in a way that refers to choices in life. Record their words along with your new version.

‘‘I blew it today. Ate everything in sight” can be “I chose to eat extra food that I had not planned. What was I reacting to, and how can I learn from this experience to make better choices next time?”

 Pounds lost: 17.3 
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13.75
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/7/19 8:02 A

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Today’s assignment
1. Talk to someone about your diet plan, using the word choice several times to describe your actions. Notice how that feels. Write a few notes about this.

I choose every food that goes into my mouth. When I feel like I have no choice and must white knuckle it I feel like rebelling. I choose to eat less snacks and have been successful with this. This doesn’t mean I can’t have an occasional treat. I do know the foods that trigger overeating and feel better when I avoid them.

2. In the space below, record at least three choices you made around food today.

I chose to limit my morning snacking.

I chose to eat 4 fig bar cookies after lunch.

I chose to record all I ate and saw how much those cookies added to my intake.

3. If you make a weak or poor choice, figure out how to describe it without using negative words
such as cheat. Write your new wording below.

I decided to have the treat. I made the choice myself. I can enjoy the treat, limit the portion, and really savor it. I can decide if it was worth it, and if not, remember for the next time.

Edited by: SUSMANNIE at: 11/7/2019 (08:04)
 Pounds lost: 17.3 
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13.75
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/6/19 7:14 A

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1. Next time you’re tempted to say “I blew it,” stop yourself immediately. Instead, label your slip-up as a pause.
I usually pause on my work from home day. I am going to see myself heading there, and do a few desk stretches.

2. Decide how you will bounce back from an eating pause. Write a short plan ?that includes what you’ll say to yourself as well as what you’ll do next.

It doesn’t add anything positive to my state of mind to do this. I can stop doing this. I will exercise instead.

3. Whenever you slip up, instead of dwelling on it, practice the skill of “erasing the board.” Write a few notes about this.

I will erase snacking while prepping food from Sue’s bulletin board.

Edited by: SUSMANNIE at: 11/6/2019 (07:15)
 Pounds lost: 17.3 
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SUSMANNIE's Photo SUSMANNIE Posts: 844
11/5/19 2:49 P

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Never say I blew it.

Every day is an opportunity to make new habits, and I do what I can to change and to give myself credit for my positive changes.

When I say I blew it, I want to both give in to the urge to eat, and punish myself for doing so.

Having a plan that doesn't make me feel desperately restricted is a way to see less urges to blow it.

Being kind to myself. As Beth Donovan wrote in her blog: When I start a binge I can stop myself before a lot of damage is done.

Also, I find that overindulging makes me feel somewhat sick to my stomach, and I don't like that, or think it's worth it.



 Pounds lost: 17.3 
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13.75
27.5
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SUSMANNIE's Photo SUSMANNIE Posts: 844
8/5/19 8:14 A

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day 1:
1. Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past.

I don’t believe I can really do it.
When I’m hungry, I have to eat right away.
I don’t make time for exercise.

Write new endings for them by completing this sentence:
I used to not believe I could lose weight, but now I tell myself that I can lose weight, and I will lose weight.

I used to feel I had to eat whenever hungry, but now I stop to check whether it’s hunger or something else.

I used to not make time for exercise, but now I am planning and scheduling exercise in my Google app.

Edited by: SUSMANNIE at: 8/6/2019 (08:38)
 Pounds lost: 17.3 
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13.75
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