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JUNEPA's Photo JUNEPA Posts: 13,758
9/16/19 11:13 P

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Day 31 - Hunger Scale

Hunger scale levels

0 = Neutral, not hungry, not full
– 1 = A little hungry
– 2 = Very hungry
– 3 = Starved, way too hungry

I am not in touch with real hunger yet. I am still "feeding the infant on schedule with pre-planned meals and portions". Today illustrated that
And it is my usual pattern of hunger and of scheduled eating.

woke up at 6
6-11 0 not hungry
11-1 1 a little hungry (ate breakfast at 11 and lunch at 1)
1 - 5 1 a little hungry and wanting to eat more, even though I just ate
5 - 10:30 0 not hungry - had 2 cups of kombucha at 5, my hunger went away, ate supper at 6:45

For some reason I feel hungry (but it can't be real hunger, it must be cravings, which is when one wants to eat but doesn't need to) between 1 and 5 pm and after I have my kombucha, and later dinner, I am not hungry any more

11am breakfast - hot cereal with coconut oil and golden turmeric milk and some yoghurt, rooibos tea with milk
1pm lunch - salmon with rice, potato salad left over from last week, kale salad with dressing and craisens, sunflower seeds, pumpkin seeds, some dark chocolate
5pm 2 cups of kombucha
6:45 supper -a small serving of polenta, cheese, peas with ham, , an apple and some grapes

Edit after reading the other posts

- as mentioned by others, staying hydrated is one of my habits and it helps with appetite and hunger
- I also eat on schedule and not between meals to free me from thinking of food all the time,

an earlier post by Gill - my experience exactly
thanks Gill

I used to 'have to' eat every 2-3 hrs because I felt really hungry - weak and headachey - and was convinced I had sensitivity to blood sugar. I always used to carry food with me, in case I needed something. I also used to eat before I was hungry to prevent myself getting 'low blood sugar'.

However, I now know, that for ME (not saying that some people don't have blood sugar issues!) the more I eat, the hungrier I get!

I gave up snacks about 3 yrs ago now - I eat three meals a day (No S diet system) and I can wait up to 6 hrs comfortably to eat my next meal. I can also hang on longer if I need to. I no longer get weak, shaky or headachey. Go figure!

Because of this, I now always eat when my hunger is at about -1, and occasionally -2. Most importantly, for me, is that I am amazed to find that I can now sit with a slightly hungry feeling and not eat until my planned meal time. The feeling of hunger no longer scares me! Because I know I have a next meal planned, and because I don't get any negative physical symptoms. A drink will help me hang on if I have to wait longer than I anticipated.

I am so grateful for this change - it's a real blessing.

Edited by: JUNEPA at: 9/17/2019 (00:57)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 13,758
9/14/19 12:27 A

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Day 30 - Postpone Eating

Another excellent strategy. Also a good strategy to use with food pusher. Later and then sometimes not at all,

Strategies to manage eating food more slowly and mindfully

- eat mindfully, with awareness, savour, eat slowly, smaller amounts, don't keep eating if the food disappoints you, don't eat just because the food is there, be cautious and eat handheld foods extra slowly, postpone of forgo

lots of strategies for how to handle being with food.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/14/19 12:12 A

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Day 29 - Handheld foods

Foods that are easy to snack on. Eat them in small quantities using implements that make them difficult to pick up and put in our mouth. My son ate chips with chopsticks because he was working on the computer and he didn't want to get the keyboard greasy - he got pretty good with using chop sticks and could eat the small bits left at the bottom of the bag, but no doubt, he did eat a lot slower. Some things when eaten one by one would be ridiculous, like sunflower seeds, although some people eat them with the shell, cracking the shell in their teeth and spitting the shell out and eating the seeds, baseball fans come to mind, they get pretty efficient at eating that way. Hand held foods are often high calorie and easy to eat quickly. It is a good strategy to try to slow down when eating them.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/13/19 11:36 P

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Day 28 - Eating because it's there


Luckily for me, I don't have workplace temptations, or too many temptations away from home. My biggest temptation is when I volunteer at the youth homeless shelter and there is plenty of tasty donated food like granola bars, cookies, croissants, breads,
snack foods that are packaged and easy for the youth to pack up and take away with them.

That is a great parry when food is there and temptation also " Don't eat food just because it is there"

"Stick to your plan"

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/10/19 3:53 P

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Day 27 - Eat Dessert when it's special

I am wary of making dessert a reward or something I am triggered to eat when I am "at a special event and in good company and the dessert is outstanding" but in fact, there are some special events where I will, with the support of my eating plan and goals, eat dessert. Firstly, it has to be part of the plan for the day and I want to stay under daily calorie cap, secondly I will sometimes skip dessert even under ideal conditions just to flex my resistance muscle.

Special events - birthdays - cake ... Thanksgiving-pumpkin pie with a dab of whipping cream ... Christmas season - traditional cookies and sweets like almond stars, bretzel cookies, quince jelly cookies - and sometimes under the right conditions, blanc mange, caramel custard, cream puffs, vanilla custard squares and date squares.

Other times I think I shouldn't eat anything with sugar, because it isn't good nutrition, and if I say never, I don't spend time thinking about it.






Edited by: JUNEPA at: 9/10/2019 (16:44)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/9/19 10:31 P

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Day 26 - When food disappoints you

Due to my gluttonous nature, food rarely disappoints me. I think almost all food tastes good. I have tried to direct my eating enthusiasm towards enjoying food more if it is nutritious. If there is a food I am indifferent about or do not particularly like, but don't intensely dislike, and it is a superfood, I take great satisfaction in eating it. Food in this category includes kale, green tea, beans, lentils, turmeric, ginger, avocados, dark chocolate, mushrooms, cauliflower, broccoli - I don't dislike these foods, but I probably wouldn't eat them if they weren't super foods. Super foods I love include nuts, berries, salmon, kombucha, rooibos tea.

Food that disappoints me is usually not for the taste, but more, if it should be hot and it is luke-warm.

I also try to eat fruit that is not extra sweet. Apples used to be bitter, and have been developed to be sweeter and sweeter. I like fruit that is a bit bitter, even more so after I read that bitter stimulates the lymph system and cleanses the liver.

I would like to move toward Intuitive Eating, as Sparker Watermellen is finding success with it. We eat when we are hungry, and stop when we are full. There is a parallel to how children eat, and children are less overweight than adults, especially before all the processed and nutritionally empty snack food we have in stores these days. When I was a child, I wasn't overweight. I was an overweight teenager. When I was a child, I was a picky eater, I didn't like a lot of things, onions (now I can't cook without onions), tomatoes (integral to DH's Italian heritage cuisine), fish, and I didn't eat a lot of sweets. I did not eat much, my parents didn't make a big deal, I didn't have to eat everything or clean my plate. Good thing we lived on a dairy farm, typically I would start the meal with 2 or 3 glasses of milk, and then eat a tiny amount of what ever my mom made for dinner. My mom was a healthy cook, , she made salads and more rice than pasta, she home-made graham flour (coarse-ground whole wheat, much better than the fine-ground whole wheat flour we have now) bread and desserts occasionally. She had a vegetable garden and an fruit and nut orchard. My disordered emotional eating began in adolescence, I binged on ice cream, sweets, fast food... I have in the last 10 years cleaned up my eating style a lot. My goal is to have good eating habits in place as to nutritional choices and eat for hunger only, not for emotional or gluttonous reasons. I don't want to spend so much time thinking about, planning what I am going to eat, and mustering will power to resist bad choices.I want to ... Clean up the emotional issues. Implement good habits. Trust my hunger for being satisfied and signalling me when to stop eating.

Edited by: JUNEPA at: 9/10/2019 (00:57)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/7/19 9:03 P

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Day 25 - Eat smaller amounts

1. Write a list of your favorite foods. Put as many on the list as you want.

As in Day 24, I want my favourite foods to be nourishing, not junk.

2. Choose three of the best ones and write a plan for eating these foods in ?smaller amounts, less often. Be specific about when and how much you’ll eat.

I do want to be in the number that can have no forbidden foods, and can eat sometimes junk food just for the taste, but eat a small amount, a banquet in a bite. I will not use this food as a reward, just be balanced enough to enjoy them once in a long while. I'm not sure if I am to susceptible to sugar addiction to do this, but if I am, that would be cool and would make me feel strong.

3. If you wish, record the days and amounts on a calendar. Add your notes below.

I won't plan to eat any junk food for a reward. But if I know certain junk foods, like birthday cake, Christmas cookies ... will be around at predictable days, I could put it into my eating plan for a specific day, and stay under calorie cap that day with the rest of the food planned for that day. I can plan to eat a small amount to enjoy the taste. My mom made certain Christmas cookies every year, I kind of like to partake in those traditions, however, in small amounts, for some taste.

I am a bit conflicted whether I should completely go for only nourishing food, or if I should try to be able to eat small amounts of sweet, fat, non-nourishing food.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/7/19 8:44 P

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Day 24 - Eat for satisfaction


Today’s assignment

1. Recall a food or type of meal that’s usually highly satisfying for you.
Linda's answer
Carrot cake at a great steak restaurant in Denver. I’ve learned that if I eat the entire piece of cake, I feel almost sick. So I usually cut it into 4 pieces and just eat one of them.

I want to recall a food that is nutritious, not a empty calorie sweet fat food.
My friend, when she returns from hiking in back country and has been gone for more than a week, says, the students she guides want, as soon as they get the chance, to eat a hamburger or french fries, or an ice cream. She craves a salad - she thinks like a thin person, she thinks like a person who is nourishing and fuelling her body and is eating for flavour

A type of meal that is highly satisfying to me is one that is tasty and has top-notch nutrition, like a chicken dinner with mushrooms, potatoes (not too big a serving of potatoes), lightly steamed broccoli dressed with olive oil, salt and vinegar.

Appealing and satisfying restaurant foods - power bowls

The first one is a favourite of our US Tennis Champion Bianca Andreescu - all Canada is proudly buzzing about her today, it is funny and fun how a sports champion's exploits can lift a country's spirits

AZTEC BOWL with non-GMO basil olive oil dressing. Sweet potato, corn and non-GMO mango salsa, spiced non-GMO black beans, guacamole, vegan sour cream, lettuce, beets, carrot, broccoli, organic sprouted mung beans, pumpkin seeds, organic blue corn chips

MEDITERRANIO BOWL with non-GMO basil olive oil dressing. Sweet potato, Italian-Inspired Coppernata (eggplant, chickpeas, onion, celery, green olives, red pepper, tomato, capers, garlic), lettuce, beets, carrot, broccoli, organic sprouted mung beans, chia seeds, vegan Greek Feta


2. Write a few words or sentences that describe how it feels to be satisfied by food.

I feel satisfied, like I ate well, the food tasted good, and I ate what my body needs and what maintains health. .

3. Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it. Describe this below.

For lunch on Thursday I ate home-made salmon chowder - it had salmon with some dill, potatoes, leek, carrots, some onions and celery, it had the whole range of nutrients and it was very good. I had a fresh apple for dessert and water to drink.
It feel wonderful to eat good, nutritious, filling food.

Later edit after reading other posts

I am somewhat amused at the notion of eating something that is usually satisfying, eating only 2 bites and eating it slowly, and having the realization that it is not really satisfying. I see others who agree this is what happens to them. This doesn't happen to me, if I eat something that is usually satisfying, it doesn't lose it's satisfaction factor if I eat it slowly, it expands and deeply fills my senses and I want to eat more, not stop after 2 bites with a feeling of dissatisfaction. I guess I am basically a glutton who enjoys eating for how things taste and that brings me pleasure, which is a big part of my struggle of trying to eat right-sized portions. If I eat slowly, I feel full at the point of right-size portions, that has helped me with my weight management.

Edited by: JUNEPA at: 9/8/2019 (15:53)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 13,758
9/7/19 8:33 P

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Day 23

["""Learning how to savor
To practice, choose a piece of chocolate or other type of candy that you can eat in 5 or 6 tiny bites.

When you eat with this level of awareness, you receive an amazing amount of enjoyment and satisfaction from your food. Also because you truly notice and appreciate the taste, you get what you want, your craving stops, and you realize that you don't need to eat any more.

note not in book: as we discussed a few days ago, trying this can be a trigger for people who struggle with food addiction or compulsive or binge eating issues. Consider trying with a non-trigger food that you normally enjoy, perhaps a piece of fruit or toast :) """]

I haven't decided what kind of food to use this on yet.

Sept 7 I had a salmon chowder - I want to do this with a nutritious food instead of a fancy food we shouldn't eat too much of

Lots of texture, tasteful with every mouthful, a plethora of flavours, first and supremely - salmon, also the potato-leek combo is delicious and the mirepoix combo of onion-carrots-celery backstops all these flavours and I topped it with a splash of cream - so tasty, so good, so wonderful to eat a lunch-size portion and feel nourished and satisfied.

Edited by: JUNEPA at: 9/8/2019 (15:30)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/3/19 6:25 P

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Day 22 - Multitask with food

Usually the caution with weight management advice is to focus only on the food, taste it, know you are eating, don't get distracted.

Seems like Linda gives us every scenario under the sun and some that are conflicting, maybe because there is more than one way to be successful and each person has different things that work for them. I do multitask with food, partly to make the meal from beginning to end last more than 20 minutes. It is more like I eat a course, do a few things in the kitchen, eat some more, do some other tasks - not like I am eating and doing other things at the same time, more like I am doing mini-shifts of eating - tasks - eating - conversing with DH ...etc

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/2/19 8:27 P

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I have adopted some habits to slow me down while eating. DH and his family are fast eaters. In my FOO we were medium, but not slow eaters. DH used to say eating and not talking is better at the table, his family valued not dallying over a meal as a good trait. He is a fast eater, no apologies, a temperate personality in general, I don't think he has ever binged, he may have eaten more than enough sometimes when the food is especially tasty. Luckily he has an active job. His FOO never used to snack, just eat at meals. He does snack now, nuts when he comes home from work, sometimes a cup of ice cream too. If the kids are around with their chips, candies and chocolates, he grazes on them.

To slow me down for a meal, I drink something low-calorie before I make dinner, like water, unsweetened tea, kombucha. Sometimes I have some fresh raw veggies while making dinner like carrots or celery. Then when I sit down to dinner, I am not famished and not set on wolfing down my meal. I also get up and sit down during a meal on purpose to slow my eating down, put dishes and cooking pots and pans and utensils in the dishwasher, do some tidying in the kitchen, take frozen meat or veggies for supper out of the freezer, etc. I remember when I was growing up, the first time I prepared a whole meal for the family, how surprised I was that everyone sits down and eats, the person preparing the meal goes back and forth putting the courses on the table, filling the water or juice jugs, clearing the dishes for dessert and bringing out the dessert dishes. The first meal I prepared was for a harvesting crew, so it needed to be hot, tasty, filling, no gaps between courses, and have a dessert, much more work and prep than a usual family meal which often didn't have dessert and didn't need to be so efficient time-wise. I wondered when I was going to eat. Now I use that to my advantage. The back and forth, up and down, breaks up my eating and makes it last longer. It is only DH and I most of the time. He likes to eat a bit differently, more complex carbs and less vegetables and fruit than I do, so some of the time, I prepare an extra veggie dish only for me and take a small serving of his complex carbs. My dish prep takes up some of the meal time, and his is all ready when he arrives at the table.
I always set and clear the table, we eat at the dinner table. I can thank DH for this, because he and his schedule is so consistent as are his expectations for a balanced family meal. Sometimes DH and I take separate holidays, as someone always stayed on the farm. When I am home and he is on holiday, the table setting and meal times are not so regular.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/2/19 8:26 P

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Day 20 -- Half-off Special

Half-off special – tDay 20
.

""""For an easy way to manage your serving sizes at restaurants or other unusual settings, use a concept called the half-off special.

That simply means eat half as much as you normally would, or take half of the amount you actually want.

Start by picturing the serving amount you’d usually eat, then take half that much. This can include things such as eating half a sandwich, taking half a spoonful of potato salad at a picnic, or reaching for half of the amount you’d “really like” from foods at a buffet.

If you try eating half of your food but you can’t stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled.""""


Okay, this doesn't really make sense to me.

I do like the idea to eat half at a restaurant or when someone else serves me. Or as a way to have some dessert but not too much.

What doesn't make sense is if I eat half of what I usually eat ( not half of what is offered that is more than what I usually eat ), and I can't stop myself from finishing it off, I have emotional eating issues?





Today’s assignment

1. Divide several of your food items in half, then eat only that much. Write down the foods you do this with.

I sometimes eat half at a restaurant and bring the rest home. Or eat the veggies and protein, and bring the complex carbs home and eat them as leftovers the next day.
It is true restaurant portions are way too big.
I don't split with DH, because he wants to eat all of his :)

2. Do this half-off special with at least five foods. List them below.

I could do this for one day, or maybe a few days just to do the lesson. But I couldn't do it for longer. My calorie cap in menopause is low as my metabolism is using less calories. I barely get in all the nutrients I need while staying under calorie cap. And I am always hungry for part of the day. If I ate half of what I usually eat, I would be hungry all of the time, and then I would eat too much at a certain point. I don't want to ride those roller coasters any more. I want to eat close to calorie cap, a bit less a few days a week, to get to goal weight.

3. Over the next few days, record any foods that you eat half of as well as with how it felt to leave half of the food behind.

I'm rebelling against this lesson :) I will stay on my plan and continue to edge toward goal weight.

Not a great week for me in terms of agreeing with Linda. Hopefully next week is better, and even if I don't agree, being mindful about what I eat and why I eat the way I do makes these lessons useful. The most benefit I get from Linda is when she talks about the pure emotional and non-nourishment side of eating and the strategies to deal with that.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/2/19 8:25 P

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Day 19 Eat Reasonable Amounts

I have with the help of Spark over the last 10 years come a long way with figuring out how to eat nutritiously and how to eat the appropriate portions.
I started out by tracking everything I ate and using the Spark summary of the day, and I discovered that it is really hard to eat enough protein or fibre and really easy to quickly go over for carbs and fats. Gradually I learned to eat nutrient-dense foods and quality fats. I tracked for several years on and off. I hated the time it took, but gradually got a group of favourites and that made it easier. Then for a few months, I weighed everything to get a sense of appropriate portion sizes. Now I only track during 2 weeks of the 5% challenge for refreshment, and the last several challenges affirms I have a pretty good visual grip on portions. As a guideline, I also use the hand measures visual of a per meal
Palm of protein
Handful of complex carbs
Fist-size of veggies
Thumb size of healthy fat
Plus a piece of fresh fruit


Today's assignment
1. With several of the foods you eat today, take the amount you think is your designated serving size. Then weigh or measure the food and see how close you came to being correct. Record the foods as well as how accurate you were.


Right now I am eating breakfast and lunch away from home, but I brought my own food and have leftovers so I can weigh it later
I shall return for the rest of this exercise

2. Repeat this exercise until you are confident about your estimating skills. Write down any foods that you might need to monitor for correct serving sizes.



3. To help plan ahead, write down your ideal serving size for the food items you eat most often.

I will be back to finish this day


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
9/2/19 8:24 P

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Day 18 -- Retrain Eating Habits

I am not in that number that Linda is trying to help this week

I don't have any inclination or desire to eat an unhealthy amount because I feel I have to finish
- what is on my plate
- what the restaurant plate contained
- what my kids didn't eat and left on their plate

So, I am not going to do this exercise of deliberately throwing away food after leaving it on my plate.

Thank you Linda for covering so many scenarios. Not all apply as being helpful to every person, but someone will always benefit.


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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9/2/19 8:24 P

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Day 17 Stop Wasting Food
[
[So now you have a choice. If you rid of leftover food by throwing it away or by eating it, you're wasting it.

if you eat it, the food is wasted (on your waist.) ]

***

I agree not to eat food that is more than I need.
I disagree with throwing it away, DH and I serve ourselves and both don't take more than we eat.
I can put leftovers from what I prepare in the fridge and share or eat it in the next few days.
At a restaurant, I can take it home, put it in the fridge and share or eat it in the next few days.

I try not to waste food. I try to serve myself less than I need and eat it all, and eat a bit more until I have had enough. My kids when they were young usually ate all their food, but if they didn't, I did throw it away and didn't have a clean plate rule, just told them to try not to waste food. Now they don't eat all their food, they often eat out and leave at least a quarter on their plate. When they eat at home and serve themselves they leave food on their plate. At home they have the choice to serve themselves what they want, so no excuse to throw away the remains on their plate. It really annoys me, and sometimes I comment, but most of the time, I just feel annoyed and don't say anything. It also annoys me that they eat out so often. Not my business. They are all hard workers and self-sufficient, that is more important to me. They are wasting their food and money. I wish they wouldn't. Oh well, they are adults and making their own choices. The upside is that none of them are overweight.

It is sometimes pointed out that me not finishing my plate is not going to help the starving people in India, but I think everyone needs to take care of food resources and their own consumption and waste less. Surplus production from our country can be sent to countries who need it. In our community we have a church-sponsored gleaner society that takes surplus food from local harvests and from supermarkets just before expiry dates and dehydrates it to make soup (onions, carrots, tomatoes, lentils, beans, celery, etc) and sends containers of our harvest and supermarket surplus to countries who don't have enough food.

If shoppers were more careful with their purchases and didn't waste food at home, the supermarket surplus might very well go to India.


www.fvgleaners.org/about


Okay, I will get off my soap box now. Just had to express I don't like waste and less waste could benefit others.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/26/19 10:54 P

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Day 16 The Nurturing Power of Food


My understanding is that there are 3 types of hunger,
#1 real hunger to meet your body's needs

#2desire (wanting to eat something even though you are full because you like the taste, gluttony) or eating due to refined foods (sugar/flour) addiction

#3 cravings ( wanting to eat for emotional reasons).

Linda is addressing cravings, as her path to success is about overcoming emotional eating. So, if it is emotional eating we are talking about, I agree that "Once you finish those first bites, you’ll have received whatever benefits the food can do for you. Eating more of it simply won’t bring you additional satisfaction or make you feel any better." could be true
But if it is desire, or gluttony, you need more than 2 bites to be satisfied, you will keep eating to prolong the taste of the food that you desire.

Today’s assignment

1. Intentionally eat something that will help you feel better. Eliminate any thoughts of guilt or remorse as you eat this food. Write down what you ate and why you chose it.

I don't know I can do this today, because I am feeling pretty good about my life in general. I need to try it when I am down and need something to soothe me. My choice will be ice cream. That will be interesting to see how 2 bites of ice cream works to calm and/or satisfy me.



2. After two bites, stop! Remind yourself that your needs have been met and eating more of the food won’t increase your healing level. Then give away or toss whatever food is left. Describe what you did with this part of the food.

N/A today - I shall return

3. Write about how you felt doing this exercise. Also, notice what level of satisfaction you experienced as you ate the first two bites of the food.

N/A today - I shall return

I am happy that my understanding of hunger and my efforts to eat healthy are helping me to not binge like I used to and also that I am not thinking about or missing junk food like I used to when I didn't eat it for a while. I am not at goal weight yet so I still have some more work to do, but I am feeling happy about my improvement.


Later edit after reading others' posts

I am feeling a bit invincible right now. There will be a down turn, that's the way life rolls.

The 2 bite exercise might not work for everyone because, according to Susan Peirce Thompson, the person behind Bright Line Eating and a PhD in Brain and Cognitive Sciences, some people have more susceptibility than others to sugar and white flour (refined food) addictions and if a person is more susceptible, the best course of action is to never eat them. If one is highly susceptible to sugar and flour, then eating some begins a whole new cycle of craving them and keeps your taste buds from learning to prefer real, wholesome food.

According to her quiz, I am high on the susceptibility cycle, I forgot about that. I would like to be a person that can eat anything moderately but maybe I can't. When I am in a downturn, I am going to try this exercise and see where I am at.


Edited by: JUNEPA at: 8/27/2019 (00:49)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/26/19 12:49 A

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Day 15 -- First two bites

Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.

- Choose one of your favourite foods such as carrot cake, then focus on all the details and tastes of the first two bites. Let yourself appreciate the flavours. After you finish thwose two bites, decide if you truly need more, in most cases you don't.

I love this concept. I have read it before as 'a banquet in a bite". Eating a small amount of a favourite food lets you enjoy the taste - you don't have to mourn never eating a favourite food again, there is no forbidden food. Enjoy the taste and limit the volume consumed.


- After the first two bites, stop eating and get rid of the rest of the food. In the space below, describe your response to this experience.

In the past doing this would have been the thin edge of the wedge, the start of a binge. I used to like to eat a lot of a food I enjoyed. I have learned that eating nutritious food satisfies my appetite and makes me feel good while eating a lot of non-nutritional food that is high in calories (high fat, sugar, carbs) makes me feel queasy and also results in indigestion.

- With each food you eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food. Write a few notes below

It is true you only need a small amount to enjoy the flavour. If this food is high in fat, sugar and complex carbs, it isn't a good idea to eat a lot of it. I feel satisfied when I eat a nutritious diet of quality proteins, carbs, fats and fibre (that also meets my daily micro-nutrient requirements like vitamins and minerals) and occasionally I like to add a few bites of a non-nutritious, delicious, tasty, favourite food ( like bakery products or chocolate)

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/26/19 12:28 A

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Day 14 -- Morning affects evening

Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.-

- Set a goal of eating breakfast every day for the next week. In the space below, record what you ate.

I always eat breakfast, just later than traditional, I eat breakfast at 11 am
I eat 3 different breakfasts, 2 are hot cereal with either turmeric or fruit and one is a brunch meal on Sunday

Saturday - rooibos tea with milk, hot cereal with turmeric golden milk and coconut oil
Tuesday - same
Thursday - same

Monday, Wednesday, Friday rooibos tea with milk, hot cereal with berries or other fruit and coconut oil

Sunday - restaurant breakfast, could be an omlette, could be eggs and bacon and toast, could be eggs benedict, could be a breakfast quesadilla, or waffles or pancakes ...


- If you wish, you can split your breakfast into two mini meals and eat the second one mid-morning.

No thanks, eating one breakfast late morning works best for me

Plan a couple of options for late-afternoon snack. List them here so you will remember your ideas

I always have a kombucha snack
I sometimes have a fresh fruit snack, berries off the bush, an apple off the tree right now until October
I don't have carb-protein snacks like peanut butter on crackers or bread, energy balls, cookies with nuts, fruit with cottage cheese or yoghurt ... or any of the recommended by many websites snacks - these kind of snacks make me want to eat more rather than even out my appetite.
I do have a post-workout snack after a heavy workout and it is always milk with ovlatine and baker's pure cocoa.

Linda Spangle's tip # 6 of 10 Tips to avoid overeating
To block a sweet taste, ( I crave sweet, not salty) suck on a lemon wedge or eat a sour pickle

Kombucha is sour-acidic and cuts sugar cravings, refreshes with its efferescence, supplies some calories for an energy boost ( is 65 calories per 2 cups).
I use it to cut cravings and the other qualities are a bonus.

Edited by: JUNEPA at: 8/26/2019 (00:35)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/25/19 7:30 P

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Day 13 - Oops, I forgot to eat!

Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.

-Write down the times of the day when you plan to eat your meals or snacks

Breakfast - 11am
Lunch - 12:30
Kombucha snack - 6 pm
Supper - 6:30

- Make and effort to eat withing 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did. Describe this in the space below.


I did well with this. It helps that I have a rural lifestyle, so work from home and DH is on time like a clock for lunch and supper. Being Italian, he has coffee and a yogurt or a croissant for breakfast, so I don't have to make him breakfast.

If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time to fuel.

DH is my alarm clock for having meals consistently on time.
I for sure never forget to eat, I rarely skip meals unless I have an unexpected change in schedule.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/25/19 7:24 P

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Day 12 - Fuel or filler

Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.

Fuel means the amount of calories I eat equals the amount of calories I burn in a day. This day doesn't discuss the nourishment value of the calories, just that fuel is what you burn in a day, and if you eat more calories, it will become fat = filler.

- Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

This week, I have been eating very healthily. So today's record looks pretty good. I am feeling motivated and positive. Sigh, those emotions, I am hoping to get through the next downturn by enacting good habits rather than reacting by feeding my emotions.

Most of my food today was fuel - at supper, I did overindulge in pesto because it is so yummy and I didn't want to waste it and I enjoy eating it.

Breakfast all fuel - rooibos tea, mil, hot cereal (steel cut oats, quinoa, oat bran, wheat bran, hemp hearts, chia seeds, flax seeds, wheat germ- all mixed - 3 tablespoons dry cooked in water), coconut oil, blackberries

Lunch all fuel - shepherd's pie of lean ground beef mixed with a bit of leftover rice, mashed potatoes, gravy from a leftover roast - salad of tomatoes,sweet onions, cucumber, red bell pepper, banana pepper with balsamic vinegar + mustard dressing

Snack and supper fuel - apple, kombucha, slices of cold roast beef, fresh sliced tomatoes, home-made pasta with home-made pesto

filler - extra servings of home-made pesto

- At the end of the day, determine how well you met your fuel needs. Describe this.

protein, fibre, all good
healthy fat, ... went over
carbs ... went a bit over

unhealthy fat, sugar ... none

A good day, except for a bit to much pesto

- Decide whether you need to replace some filler items with healthy foods that provide more fuel. Write down some notes on this

Today I was a bit high in carbs and fat. I have CO (coconut oil) every day because along with oat bran and fibre from lots of fruits and vegetables, it helps me be regular. I am having some constipation issues due to pelvic floor prolapse and I don't want to use a stool softener. The pelvic floor prolapse is fairly recent and I am conferring with a doctor (gynecologist) and have some strategies to help with this situation.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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8/25/19 4:12 P

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Day 11 - Two purposes of food 1- fuel 2- to appreciate flavours
Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.

Today - done on August 24

Each time you eat something, write down the time that you ate it. Include all of your meals as well as snacks and nibbles. At the end of the day, count the number of times ou took in fuel. Include the total below.

As a prelude, I will say I have spent the last 10 years looking for, researching and trying different weight management strategies and have made a lot of progress in choosing nutritious foods over filler foods and working on the appropriate portions. I am getting closer but not where I want to be yet. I am still working on having built-in good eating habits rather than spending so much time thinking and planning and tracking my diet (diet = whatever I eat, not a rigid eating system)

And today was close to a perfect day, which obviously they all aren't, especially when portions are too big and/or when I derail eating too much of a favourite, tasty, high-calorie, non-nutritious food like pastries, candy, ice cream, chocolate etc.

9am rooibos tea with milk
11 am hot cereal with blackberries and milk
12:30 shepherd's pie, salad of tomatoes,sweet onions, cucumber, red bell pepper, banana pepper with balsamic vinegar + mustard dressing
5 pm apple fresh off the tree
6pm 2 cups of kombucha - my usual evening cocktail and refreshment :)
6:45 home-made fresh pasta with home-made pesto, cold slices of roast beef, tomato salad,

no evening snacking

- plan ways to space your fuel stops between three and four hours apart.
Record your ideas here

I tried the recommended 3 meals and 2 snacks a day but find that is to many and leaves me always thinking about food and never eating enough to feel full per fuel stop because 5x fuel stops means less calories/fuel stop (small amounts of food) in order to stay under daily calorie cap. As I don't have any trouble with blood sugar fluctuations, it is easier for me to eat 3 meals a day between 11 am and 7 pm and to fast from 7 pm to 11 am. I started this schedule a few months ago and it works very very well for me.

In my day today, I did have 2 snacks, usually I can't eat such small snacks and not start an urge to eat more.

- Notice whether having regular fuel stops during the day improves your energy and your focus.

I have 3 meals and one snack, the 2 cups of kombucha at 6 pm is a regular part of my day, and refreshes me, gives me some energy, and curbs sugar cravings.

1.. I need to eat enough at least once a day to feel full and not be hungry after I eat. With menopause lowering daily calorie cap due to slower metabolism, I have less calories to consume per fuel stop.

2.. I think of food all day if I start eating when I get up and I eat 5 times a day. With more and smaller meals, I am always hungry and think of food all day.

3.. I know myself, I know I am never hungry in the morning, even if I eat under calorie cap and I eat lightly for my last meal. To lose weight, I need to eat under calorie cap.

Plus not stopping to prepare the meal and eat earlier in the morning gives me more time to get things done, and I am a morning person who has a lot of focus and energy to get things done in the morning.

The best fit I have found for me is to eat 11 am to 7 pm and fast pm to 11 am and to have the major meal at noon and have a light supper and have a kombucha snack just before I start preparing dinner.







Edited by: JUNEPA at: 8/25/2019 (19:01)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/25/19 4:00 P

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Day 10 - Appreciate good support

- Ask a friend or family member to compliment you on anything from your weight to your hair or clothes. Describe what happened.

I feel like it is a complement that is unearned or undeserved, sometimes I feel like it is a superficial compliment.

- Come up with a response that affirms the person who gave you the compliment.
Write down what you said to them.

Thank you

- Invent a few more responses to compliments. Record your favourite ones below.

I appreciate you noticing.

You are an awesomely supportive person/friend.


Written before reading other posts of the day.
I am looking forward to more ideas

What I wrote on the Spark team Day 10

I am learning to get better about accepting compliments but my default reaction is perfectionist thinking about how I could be doing better instead of taking credit for the gains I have made and showing appreciation for the positivity and support from the person offering genuine compliments.

Sometimes I am cynically suspicious that a compliment is insincere flattery and is setting me up to be used. So it is easier to slough off compliments and remain self- centred about my goals and the evidence I see regarding their progress rather than taking the time to discern if the compliment is sincere and connecting and giving back.

The above is about IRL compliments. I have received a lot of positive energy from Sparker support and try to give back too. I enjoy my Spark network of friends and appreciate them.


Edited by: JUNEPA at: 8/26/2019 (01:04)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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8/15/19 9:02 A

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Day 9 - Here's what I want

From my family, because I have tried for many years, they are not convinced this time is the charm, so I don't ask for active support from them.

From my family, I want mostly no comment or positive or curious comments or questions.
From my Spark team, I enjoy the structure of the 100 day challenge and the ideas from the other travellers on this journey and my giving back would be sharing my ideas

From myself, I want

1. If I am eating something that’s not on my diet plan
• Ask myself, “Should you be eating that?”


2. When I’m making progress, such as losing weight
• Give myself non-food gifts or rewards

3. When I’m struggling or gaining weight
• Ask myself what would help me and what do I need to change direction

4. When I’m making progress you can’t see (such as improving my self-esteem)
• Give myself non-food gifts or rewards

5. When I’ve maintained my weight (even though I may still want to lose more)
- Want to enjoy that I am holding the fort, which is a victory in itself


Edited by: JUNEPA at: 8/15/2019 (16:09)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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8/14/19 8:32 A

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Day 8 -- Help me please

1. In the space below, write a list of things that people are always welcome to say or do in regard to your weight-loss efforts. Examples might include offer you compliments, protect you from dessert, or clear the table after meals.

I recently decided not to eat nuts during the duration of theses 100 days. A few years ago, I put plain nuts on the counter and encouraged DH to snack on nuts rather than bread or ice cream when he comes home from work. I have plain walnuts and pecans all the time, sometimes I have almonds, hazelnuts, pistacchios, pine nuts as well. My preferred nuts are walnuts, DH's are pecans. For the time being that I am not eating nuts, I asked DH if it was okay to move the nuts from being in sight on the counter to in a cupboard that is easy for him to access when he opens the door, it is on a shelf about shoulder level.
.

2. Create another list of things you don’t ever want people to do such as snatch your plate away, give you lectures, or admonish, “You’re not supposed to be eating that.”

I asked my family not to comment too many times on whatever eating plan or latest superfood (I am a superfood junkie) I am trying. A few comments are fine, repeated comments or ridicule aren't.

3. Read both lists to your support people including your spouse, your children, and your best friend. Write a note here about their response.

DH said no problem about the new nuts location.

My DH and kids are pretty good about not over-discussing my latest efforts. DH is the best, sometimes he just looks and shrugs, kind of like, he would never eat that, but that's okay if that's what I want. For example, he always likes grilled meat or fish with some oil or butter. I prefer poached fish or meat made in a heavy pan, cooked slowly, in its own juices. And he thinks my salad mixes are not appealing. I love green beans, he doesn't. He actually doesn't like too many vegetables, he likes salad greens, peas with ham, and, fortunately, steamed broccoli and steamed cauliflower with oil, salt and vinegar for dressing. He doesn't like cucumbers, bell peppers, fresh tomatoes, celery, beets, cabbage, corn, pulses like chick peas, lentils, kidney beans etc. He tells me potatoes are vegetables because they grow in the garden, and he jokingly tries to substitute potatoes for his vegetable of the meal. My salads that he shrugs about, I like green beans with tomatoes and tuna dressed with mustard and balsamic vinegar. He doesn't like brine tuna, just tuna canned under oil and he doesn't like balsamic vinegar, just plain vinegar. Another salad I made the thought was weird was steamed green beans with poached sole in bits and chopped sweet onions, also with mustard and balsamic dressing. I thought it was delicious. Another one was cucumbers, bell peppers, sweet and red onions, cherry tomatoes, mild banana peppers. He doesn't like rolled oats cooked for breakfast, he likes a coffee and a croissant. This morning for breakfast at DS's place, where I am on holiday, I made hot cereal rolled oats and I poached an egg in it. DH would be horrified about that, haha.

DH and I have a unspoken mutual agreement not to comment on each other's body regarding if we think we or the other has put on a bit of weight, and conversely we don't comment either when we take off weight.

So even though my kids think I am always on some crazy diet or other, and I think I am being moderate and reasonable in trying different strategies to manage my weight, my kids know I don't welcome negative comments regarding what I am eating. Curious comments and positive comments are welcome.

In summary, in my family, I make the most effort at weight management, oldest DD is careful about what she eats because she has a less active job and can put on weight easily if she isn't careful, but she has never been more than 20 pounds overweight and right now is not overweight. DS and youngest DD are slim and trim and have never been overweight. DH wouldn't mind to lose 10-15 pounds but is not too concerned about his weight. He eats moderately, he sometimes eats portions that are too big, and he sometimes snacks on junk food, but he never binges and he is active. Me, I am about 10 pounds over what I want to be and am seeking the slow, sure, steady, good eating habits and strategy to get to goal weight and fitness.

Edited by: JUNEPA at: 8/14/2019 (08:47)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/13/19 1:29 P

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Day 7 - I can do it

Write the words “I can do it” below. Mentally remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself through the entire day!

1 I can do it 2 I can do it 3 I can do it 4 I can do it 5 I can do it 6 I can do it 7 I can do it 8 I can do it 9 I can do it 10 I can do it 11 I can do it 12 I can do it 13 I can do it 14 I can do it 15 I can do it 16 I can do it 17 I can do it 18 I can do it 19 I can do it 20 I can do it 21 I can do it 22 I can do it 23 I can do it 24 I can do it 25 I can do it 26 I can do it 27 I can do it 28 I can do it 29 I can do it 30 I can do it 31 I can do it 32 I can do it 33 I can do it 34 I can do it 35 I can do it 36 I can do it 37 I can do it 38 I can do it 39 I can do it 40 I can do it 41 I can do it 42 I can do it 43 I can do it 44 I can do it 45 I can do it 46 I can do it 47 I can do it 48 I can do it 49 I can do it 50 I can do it 51 I can do it 52 I can do it 53 I can do it 54 I can do it 55 I can do it 56 I can do it 57 I can do it 58 I can do it 59 I can do it 60 I can do it 61 I can do it 62 I can do it 63 I can do it 64 I can do it 65 I can do it 66 I can do it 67 I can do it 68 I can do it 69 I can do it 70 I can do it 71 I can do it 72 I can do it 73 I can do it 74 I can do it 75 I can do it 76 I can do it 77 I can do it 78 I can do it 79 I can do it 80 I can do it 81 I can do it 82 I can do it 83 I can do it 84 I can do it 85 I can do it 86 I can do it 87 I can do it 88 I can do it 89 I can do it 90 I can do it 91 I can do it 92 I can do it 93 I can do it 94 I can do it 95 I can do it 96 I can do it 97 I can do it 98 I can do it 99 I can do it 100 !! I can do it !!

2. In the space below, write “I can do it because…” then add a few supportive phrases such as “I’m capable of doing anything.”

First of all, what is it that I can do?

I can lose the extra weight, achieve and maintain goal weight and fitness.

I can do it because…it is possible.
- I want to
- it is a good idea
- it is supportive to my health and character
- it feels good
- I have a good strategy and good support

3. Read your phrases often, using them to reinforce your goals and build your enthusiasm. Write
a few notes about how this helps you.

What am I waiting for?
If I don't want to keep starting over, stop going off plan.

Steven Siebold says our logical side tells us we can do it, our emotional side can overwhelm our logical side, and to prevent that, we need to build up our cheerleader self to defend ourselves against emotional feelings of not wanting to stay on the plan.
I used to think this was silly, just do it, but as I haven't been successful at just doing it in the past, I will try it. NO more emotional caving is what I am going for.


Edited by: JUNEPA at: 8/13/2019 (13:38)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/11/19 4:27 P

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Day 6 Protect your program

Not just yet, I'm going to wait a while.

A good response to food pushers.

But some of the examples are about eating tiny amounts rather than normal amounts. I am trying to normalize my eating, eat the right portions, eat nutritionally, and protect against too many calories and also against eating processed foods or foods with sugar and unhealthy fat.


A normal meal at family gatherings should be attainable, unless food pushers are trying to get you to eat more.

I say that, that's where I want to be, but at family or other social gatherings, I have a hard time eating normal amounts, I want to eat everything that is delicious, and of course there are a lot of offerings above and beyond what I need for a healthy and maintenance appropriate meal.

My strategy to protect my program is to stay within healthy portions. If I encounter food pushers, I will deflect them with either initially "Not just yet, I'm going to wait a while." or if the really are pushing "Why do you want me to eat that?"

Be prepared for overeating opportunities, be prepared to stick to healthy eating and protect your program.

I am going to Montreal to visit my son Aug 12-19, being away from home will be a challenge to sticking to healthy eating and not overeating.

Later edit after reading other posts
Another high- risk time to eat off plan is when hosting because one wants to provides good tasting food in amounts that everyone is sure to have enough. I ate south western salad for a few days after I had guests, that is a healthy example. I also had leftover homemade pasta with homemade pesto when hosting, luckily DH was fine with eating those leftovers.

Protect your program
1 Every day - eat on plan
2 Going out - restaurants or social gatherings
3 Hosting
4 On holiday

All require different strategies

Edited by: JUNEPA at: 8/13/2019 (14:52)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 13,758
8/10/19 5:59 A

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Day 5 -- Magic Notebook

Magic Notebook – Day 5

JournalWritingCreate a special notebook or journal section for recording your favorite foods.

When a food thought crosses your mind, remind yourself that you don’t have to act on it.

Instead, write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future.

Today’s assignment

1. Whenever you think about a particular food you want, write it down in your notebook. Practice this today by writing a couple of your favorite food in the space below.

Right now I am thinking about nuts because I just decided 2 days ago that I am not going to eat nuts for this 100 day challenge.

2. Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.

After the 100-Day challenge
I will eat nuts again, 200 grams a week, either an ounce a day, or some days none, other days more, to add up to 200 grams a week.

3. Stretch the times farther apart for eating each of these foods. You may discover that after a while, certain foods don’t seem as important to you as they once did. Add notes below on what you learn from using your magic notebook.

Linda says writing down these foods helps her think she doesn't have to eat them.
For me, this exercise is bad timing because at the beginning of a challenge, my motivation and energy are high and I don't think too much about foods I would like to eat but shouldn't. Making a list of them now brings them to my attention and makes me want them.

I made a section in my bullet journal to write down my favourite foods.
They include fresh pasta, fresh bread, pesto sauce, butter and sage sauce, risotto, which I actually do eat now but in half portions, and also chocolate, ice cream, cookies, pastries, nutella, nanaimo bars, cream puffs, which I don't eat at all right now most days, but may eat a banquet-in-a-bite of them on special occasions.


Looking again at the instructions "When a food thought crosses your mind"
means I am not supposed to try to think up my favourite foods today, I just am supposed to use this tool when a food thought crosses my mind. I don't need to journal anything today if I didn't have a food thought temptation.

While on the subject of journalling, I have 2 going right now, my bullet journal, and my printed 100 day challenge journal. I find it easier to do the 100 days on the links because I can type faster and more neatly than I can write by hand and the last 2 days have done the days on the computer first and forgot about my analog journal until later.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 13,758
8/9/19 12:53 A

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Day 4 - Boundaries, not diets


You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow.

Sometimes you might choose to make the road a little wider, such as on holidays or vacations. But most of the time, you keep the road narrow because that’s what bring the best results.

During times the path is wider, you always stay on the road in some way instead of going “off” your plan completely.

Today’s assignment

1. Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

My narrow road includes planning and tracking my meals the day before to fit nutrition requirements and stay under calorie cap. It includes clean eating, home-cooked meals, portion mindfulness (via the hand model of a palm of protein, a fist of vegetables, a handful of carbs and a thumb of quality fat) intermittent fasting, no snacks,

My wider road doesn't include tracking and is more generous regarding portions and allows banquets-in-a-bite of tasty foods that are calorie dense and nutrition. My wider road gives more latitude to when I am not eating at home.

2. Create two program categories- one for your narrow road, and one for your wider road. Make a list of your program goals for each of the two roads. You might include types of foods, amounts, and locations for eating them. Also, write down your exercise plans for both road.

My narrow road- Total calories of 1200 to 1500, minimal starchy foods such as bread or potatoes, no alcohol or dessert, follow my written plan closely, no exceptions. Copied from Linda Spangle, but works for me to a T.
My wider road- Total calories up to 2500, especially on days of heavy exercise. Generally nutritional food, but can take a break from nutrient dense food, but not binge or overeat by a huge amount.

3. Decide on ways you can be flexible with each of these boundaries without losing sight of the healthy road you want to follow. Add a few notes below.

On my wider road, I can allow exceptions once every 10 days and more allowance when eating out on special occasions. I need to have streaks of narrow road days, trying for 10 days of green spot days.


Edited by: JUNEPA at: 8/9/2019 (00:54)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/7/19 1:12 A

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Day 3 -- Do It Anyway


1. In your diet or exercise plan, identify a task you don’t feel like doing, and then do it anyway! Record it here.

I don't like rowing every day, it is something I am trying to do to improve my fitness and my steadfastness. I like rowing, I just rebel against rowing every day once I have made it my plan. I love making plans, I rebel against doing the plan a very short time into the plan.


2. Notice how it feels to accomplish a goal by taking a “no matter what” approach to it. Describe your reaction.

Yesterday I had a very busy day, I had time to row after supper, instead I sat down to watch some tv and relax. BUT I have decided on a few very few easy things to push through and do anyway on these 100 Days just for character building - eat to lose weight, row every day (easy, just have to do 15 minutes, the hard part is doing it every day) and go to bed by 10:30 and don't play any computer games. I am tempted to add don't eat any nuts, because that is the most fattening thing in my house that is easy to eat and so costly calorie wise.

Last night after lounging for a while and before going to bed, I rowed for 15 minutes and I felt so good about pushing through and getting it done.
Today I took the opportunity to row when I had to go to the Leisure Centre to drop off some Tai Chi flyers instead of rowing at home later. Done. It does feel childish that I have struggles with such easy things, oh well, for theses 100 day, this is my journey and my goals.


3. Make a list of several actions you plan to stick with today, regardless of how you feel at the moment.

Things I will do NO MATTER WHAT:

- eat to reach optimum weight - losing weight is 80% nutrition and 20% exercise
- go to bed by 10:30
- row daily for 15 minutes
- don't play computer games
- don't eat any nuts (just for 100 days)(because nuts are nutritious, but my main kryptonite right now)

Edited by: JUNEPA at: 8/8/2019 (23:38)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/7/19 12:47 A

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Day 2, 100 Days R U Interested or Committed?


I am committed for 100 days
I am ALL in for 100 days
I can do this for 100 days
I hope/expect to form some good habits that will carry me forward after 100 days

I am ALL in for 100 days - 1 day at a time until I reach 100 days
No regrets about yesterday
1 day at a time

Demonstrations that I am truly committed
Form a daily structure to adhere to and to add to
For 100 days
- no computer games
- in bed by 10:30
- row daily 15 minutes





June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,305
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JUNEPA's Photo JUNEPA Posts: 13,758
8/7/19 12:45 A

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Day 1 I used to be that way - Aug 5, 2019


1. Make a list of any fears or negative behaviors that have hurt your weight loss success in the past. Now read these out loud to yourself and then say: "I used to be that way, but now I'm different!"

2. Then write new endings for them by completing this sentence: I used to _________________ (fill in your old behavior), but now I ___________________ (write in your new ending).

3. Keep these in your journal or on 3x5 cards or sticky notes where you can see them and read these new outcomes often. Then live in a way that makes them true.



1. Make a list of any fears or negative behaviors that have hurt your weight loss success in the past. Now read these out loud to yourself and then say: "I used to be that way, but now I'm different!"

Losing motivation
Wanting to eat due to gluttony - it tastes good, I want to eat lots of it
Getting cravings after eating less for a period of time - usually after about 6 weeks
Feeling hungry a lot when eating less in order to lose weight/fat
Wanting to fill a void when I feel alienated or disappointed
Feeling restricted and wanting to rebel against the restrictions


2. Then write new endings for them by completing this sentence: I used to _________________ (fill in your old behavior), but now I ___________________ (write in your new ending).

The new ending is that I want to reach goal weight and fitness and maintain it MORE than I want to act on a fear or negative behaviour that will hurt my weight loss success.

I simply want to reach goal weight and fitness and maintain them.
I want to train my brain to act by auto pilot behaviours that support goal weight and fitness maintenance.

3. Keep these in your journal or on 3x5 cards or sticky notes where you can see them and read these new outcomes often. Then live in a way that makes them true.

I can't eat " THAT" for "Whatever Reason I want to" if I want to reach optimum goal weight and maintain it. 80% nutrition - 20% activity

Also - Maintenance forever is the goal, but sounds very hard. I am going to commit to a 100 day push to do my best. And I am adding no computer games and being in bed by 10:30 to my 100 day effort. It is a limited time, I can do it. I will push without overthinking it for 100 days. Then I will re-assess.



1. Make a list of any fears or negative behaviors that have hurt your weight loss success in the past. Now read these out loud to yourself and then say: "I used to be that way, but now I'm different!"


2. Then write new endings for them by completing this sentence: I used to _________________ (fill in your old behavior), but now I ___________________ (write in your new ending).


Changing what I don't want to do anymore - for the next 100 days


#1 .. I used to give in to sabotaging thoughts (of my eating plan) but now I don't let them get in the way of my weight loss goals.

#2 .. I used to be a perfectionist and quit if I couldn't do things perfectly but now do my best one day at a time.

#3 .. I used to go to bed too late too often, but now I go to bed between 9:30 and 10 pm.

#4 .. I used to rationalize not sticking to my workout plans by being active in general but now I focus and prioritize sticking to my workout plan - 3x weekly each of running, swimming, strength training and stretching.

#5 .. I used to not have a before bed routine of planning tomorrow, but now I spend at least 20 minutes between 8 and 10 pm planning tomorrow.

Edited by: JUNEPA at: 3/4/2019 (22:06)

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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