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JUNEPA's Photo JUNEPA Posts: 13,485
8/26/19 1:14 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.

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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NOCALORIES's Photo NOCALORIES Posts: 18,772
8/23/19 10:23 P

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Day #14 Morning effect Evening
Well I believe Linda, but I still struggle with eating breakfast. So having the extra 15 minutes under the covers in the morning is just too tempting so I leave breakfast out too often. I appreciate each one here for sharing how you start your morning and your success in making breakfast happen.

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FUNLOVEN's Photo FUNLOVEN Posts: 2,276
8/22/19 10:28 A

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DAY # 14 MORNING AFFECTS EVENING

As an ex-smoker I went years without eating breakfast! It was always coffee and cigarettes. That sounds awful now! I was actually afraid to eat breakfast because whenever I did it did, indeed, make me more hungry for the rest of the day, just as Linda described, and that is not the way to weight loss. Then I got serious and WW taught me some important lessons - like eating breakfast. I never miss it. I USED TO BE THAT WAY, BUT NOW I EAT BREAKFAST EVERY MORNING. Does that sound familiar to anyone?!

However, I am guilty as charged of saving up some calories on occasion when I know there is going to be a "food event" for me later in the day.

As far as that afternoon slump goes, eating better has not done anything to get rid of it for me. Come 3 p.m. I need a boost which frequently is a little rest with a good book and a cup of coffee with a treat of flavored creamer.

I have learned this lesson well. If I don't eat breakfast I will be starving latter in the day!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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OHANAMAMA's Photo OHANAMAMA Posts: 27,296
8/22/19 10:19 A

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My hubby makes my breakfast for me each morning in the form of bulletproof coffee. I really enjoy this coffee (didn't think I would the first time I heard of it.) I drink it on the way to and at work. I don't have time to cook, don't wanna get up earlier to do it, either. If I could wait until 9 or 10 to cook a breakfast that would be nice, but I work full time so that's not happening. Weekends I have more freedom with my time. My favorite cooked breakfast would be eggs with sauteed mushrooms and a couple slices of bacon. I don't eat sweets or simple carbs at all.

Edited by: OHANAMAMA at: 8/22/2019 (10:23)
Renee, AR, USA, CST ~ Live Aloha! ~

Whatever is good for your soul, do that.
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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
8/22/19 9:11 A

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Day 14 - Morning affects Evening

Oh yeah, Phyllis, I'm very, very familiar with that trial and error thing! LOL
I'm glad I'm familiar with it and glad that Linda Spangle and this team have shown me how to figure out when I've found what works for me. It was hard sometimes to stop looking and chasing down each new diet idea in every magazine.

The only things that will actually become habit are those that are the changes that are right for YOU.

So one thing that helps me is to have a breakfast that is low-calorie high protein, moderate carb.
My go to favorite is 2 eggs and veggies, sometimes scrambled or in an omelet, occasionally even fried eggs. Now, while the garden is producing like crazy I usually have scrambled eggs, a fresh sliced tomato and 1/2 a cucumber. I never get tired of that breakfast. On rare occasions I add bread of some kind but....I'm so much more likely to get hungry before lunch.

As far as cholesterol and eggs, I am not allowed to take statins and my cholesterol numbers have run well over 200 for years. When I started eating eggs at least 5 mornings a week, my cholesterol total dropped over 30 points and my "bad" cholesterol dropped into normal range.
That may be odd, I don't think it is just the eggs - I think that eating a high protein moderate cholesterol breakfast helps me to eat better all day.

Edited by: LIVINTODAY at: 8/22/2019 (09:11)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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MAWMAW101's Photo MAWMAW101 Posts: 11,644
8/22/19 8:21 A

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Day # 14 Morning affects evening
Before Spark and Linda Spangle it was all about losing weight which I did time and time again! I rarely ate breakfast.

Now I always eat breakfast and make sure to add protein. The timing varies because I sometimes join friends for breakfast but Apple & peanut butter or banana & peanut butter tide me over.
I have tracked my nutrition for a while now and made many changes over the years. We all find our own way by trial and error I think.

Phyllis ~~
Indiana - Eastern Time
*Fight Song by Rachel Platten


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
8/22/19 8:00 A

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Did you read that bit about how if you suddenly eat a big breakfast your body produces an excess of digestive juices which can then make you hungry. It's in Day 14 of the book.

Gill

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

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

www.sparkpeople.com/system/howitwork
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
THETROUT's Photo THETROUT Posts: 1,106
8/22/19 7:44 A

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Day 14 - Morning affects evening
I have been breaking up my breakfast into 2 mini-meals. Then yesterday I tried combining into one breakfast at 9 am. I was truly hungry at 11. I think I'm going to go back to the 2 mini-meals for now. I'm eating FiberOne cereal, almond milk, and triple zero greek yogurt later in the morning.
I'm trying to not snack between lunch and dinner, but if desperate, I will have a 100 calorie pack of walnuts & almonds.
I'm really interested in what you sparkfriends are eating for breakfast. I'm concerned that I might not be getting enough protein. If you know, please mention how many grams of it you are getting.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
8/22/19 4:11 A

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Morning affects evening - it also affects afternoon!

I've never been an evening snacker (except on rare occasions) - but mid-afternoon, or just after work finished, have often been trip-wires for me. My stomach suddenly rumbles and tells me it's 'hungry' - it's not hungry, it's a habitual reaction.

I now have well-established habits of having a decent breakfast containing protein and carbs, and then a big lunch - also containing proteins, fats and carbs. In the evening I generally just have something really light - and apart from fresh fruit - it's minus the carbs.

Linda confirms this in her lesson today - "Look for healthy fuel sources that include both protein and carbohydrates."

And I love to be reminded of this fact - it was so enlightening when I first learned about it:- if you surprise your body by eating more than usual (Linda gives the example of breakfast, but my experience is that a large evening meal can have this effect) - your body secretes an excess of digestive juices - which create a hungry feeling. I've totally had the experience of feeling hungry just 2 hours after eating a big meal at time my body wasn't expecting.

My body now expects a decent breakfast which keeps me going until lunch-time; a big lunch which keeps me going for the rest of the day really; and a light snack before 6 pm which ends the day.

Through experimentation I've found that the light snack at the end of my eating day is the best time for me to eat fruit and yoghurt. When I ate fruit an yoghurt for breakfast I was hungry again very quickly. I guess the sugars in the fruit get into the blood-stream very quickly.

Gill

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

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

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AURA18's Photo AURA18 Posts: 10,923
5/11/19 12:16 P

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Day 14 Morning Affects Evening u.nu/6xur
I eat breakfast when I'm hungry and after morning workout
Eating protein first (2-4 oz.) and wait 10 - 20 minutes to will feel full

"Brain takes around 20 minutes to register full" u.nu/0q49

Graph shows protein boosts metabolism during digestion

Slower-Digesting Proteins u.nu/f7ds
"While carbohydrates are made up of simple sugars, which break down relatively quickly, proteins are much more complex molecules. The process of dismantling these chemical bonds and reducing the proteins to their component amino acids takes longer, so protein foods take longer to digest."

Edited by: AURA18 at: 5/11/2019 (12:59)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 397
2/25/19 7:16 P

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I don’t have a problem with eating breakfast every day. Some of my favorite breakfast items include Honey Nut Cheerios with almond milk, a pancake and turkey sausage sandwich with some Trop 50 juice, a sausage pancake on a stick dipped in yogurt, maple brown sugar oatmeal with diced peaches, or some granola with yogurt. I find myself getting into a rut eating the same things most of the time. My goal is to add some variety to breakfast and try some different things.

I generally don't have a snack in the afternoon since my meals are pretty evenly spaced. I get hungry for a snack in the evening, usually for something salty and crunchy or sweet. I need to come up with a variety of healthy snacks for when the evening munchies strike. Some healthy snacks I like include rutabaga or carrot sticks with roasted garlic humus, turkey slices with a little bit of spaghetti sauce wrapped around a cucumber spear, or a celery rib stuffed with some flavor of Starkist Tuna Creations, or just a plain apple.

The difference between
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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
11/24/18 4:07 P

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Morning affects Evening
Oh yes, I don't miss breakfast any more but I will eat an earlier lunch and I will want to nosh before dinner. By dinner I'll really be in binge mood and will likely eat more than I should.

Breakfast just must be in the plan for me ever day.

Sue, I wonder if your afternoon cup of coffee is just a comfortable rite in your day. I find that I always have a cup of coffee or tea then too. It just seems like a good time to take a break, relax, and, for me a time to read for awhile.

I liked your post and yes, I agree that a big meal at dinner makes me hungrier in the morning. I think that a larger than usual meal at any time of day makes me hungrier at the next meal...kind of like I want to stay at the level of that larger meal. If I let that happen though I know that I will start craving more and more and....MORE!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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FUNLOVEN's Photo FUNLOVEN Posts: 2,276
11/20/18 4:37 P

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Day #14 Morning Affects Evening - Take 2

Years ago, when I smoked and drank more coffee, I rarely ate breakfast and when it did I was very hungry all day long! Well, now I eat breakfast every morning and, in fact, my stomach really tells me about it if I wait too long before feeding it in the morning. A dietary consultant once told me that it is best to eat breakfast within 2 hours of waking up. I don't always make that deadline, but I get close. Gill, brought up a good point about feeling extra hungry in the morning after eating a larger than normal meal at night. I'll have to keep this in mind and pay attention.

I find that if I don't include some kind of protein in my breakfast I am hungry sooner for lunch which puts way too much time between lunch and dinner.

I like to keep my breakfast and lunch around 350 - 450 cals. because my dinners can add up to 600 - 800 calories depending on what I'm cooking. Also, if I don't eat enough calories for my first two meals, I get too hungry for dinner and eat at an earlier hour then usual. Then this can backfire on me and cause me to snack later at night. It becomes like a vicious cycle.

But no matter what I eat on any given day, by 3 p.m. I am looking for a cup of coffee to pick my energy levels up. I'm not sure what this afternoon slump is about, but sometimes I wonder if it is a way to escape the stresses of the day and having a cup of joe and/or a little cat nap is a way to get away from it all for just a few minutes.

Edited by: FUNLOVEN at: 11/20/2018 (16:39)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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PAULALALALA's Photo PAULALALALA Posts: 26,657
11/18/18 6:25 P

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Every now and then I forget to eat breakfast -- usually when I'm staying home, and I jump right into a project after my coffee. But usually I do eat breakfast - and it does make a difference -- especially if it has a good proportion of protein. I will make sure to eat breakfast this coming week!



Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
11/18/18 11:55 A

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Morning affects Evening

Thanks to Gill and Maribeth for the good info. I've checked out the sites on your email, Gill and also read Linda's blog. All good information.

I rarely miss eating breakfast; it just starts out my day mindful that I do have a program to protect and that breakfast is one of the pillars of that program.

I always start the day with protein, usually eggs, because I think it is true that "older" people require a higher percentage of protein in their diets. It is actually easy for me to eat more protein and I think it just suits my metabolism. I once read a book about diet for your blood type and I thought most of it was tripe but I also thought the profile for my blood type (which recommended a somewhat higher amount of protein with moderation on carbs) was a good fit for me.

So.....Sally forth (a grandmother's saying) and make sure you eat your breakfast!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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AURA18's Photo AURA18 Posts: 10,923
11/18/18 11:01 A

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emoticon Good Morning emoticon


Edited by: AURA18 at: 5/11/2019 (12:34)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
11/18/18 10:07 A

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emoticon that article about protein & veg first very interesting. Traditionally dessert would have been after the meat & veg. It's a simple guideline to follow. I wonder if the 15 min break is critical....

Edited by: SWEETENUFGILL at: 11/18/2018 (13:42)
Gill

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

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

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AURA18's Photo AURA18 Posts: 10,923
11/18/18 8:46 A

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emoticon Good Morning Team, Rise and Shine emoticon

Morning affects Evening - exercise then breakfast. Set food plan removes tension - mealtime is relaxing. Great starters hot water lemon + rind, eggs, veg, avocado and pesto metabolism enhancers (cilantro, parsley, 1/2tbs. flax, 1/4 tsp. chia seeds). emoticon Good am routine = less pm hunger. Stop eating 2-3 hours before bedtime, if hungry satisfy with herbal tea first. Wait 20 minutes - still hungry? - Mini-meal - protein/fat/leafy veg. {prefer omega 3 fatty fish} few almonds with leafy veggies. emoticon Note - "splitting breakfast into two mini-meals." 1st protein- wait 15min. - 2nd veggies: "Eat protein before carbohydrates to lower post-meal glucose. Blood sugar spikes make it easier for your body to pack on the pounds, so prioritizing protein could be smart." bit.ly/2MzJpzM
emoticon Gill and emoticon for email links and Linda's blog u.nu/qs7g
Protein First***Breakfast Is Key u.nu/mi3r u.nu/kzrt u.nu/juio

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
11/18/18 6:17 A

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Funny you should say that - I never miss breakfast; I love it! But today I have a sick headache and a cold, and I'm nibbling a couple of Ryvita with Marmite on very tentatively - it's 11am!

Gill

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

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

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
DSJB9999's Photo DSJB9999 Posts: 6,436
11/18/18 4:19 A

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Day 14, 100 days Morning Affects Evening

I remain steadfast about this and almost always eat breakfast, it is one of my favourite meals. I only miss it if I have a migraine! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,172
3/22/18 8:28 P

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Day 14 Morning Affects Evening

Since November 2017 I have used the Spark nutritional planner for my meals. I eat breakfast every day and sometimes I can hardly wait for it in the morning. Sometimes I will have cottage cheese with stevia and cinnamon. Sometimes I will have a protein shake with wheatgerm added. Other times I'll have oat bran or two eggs with one slice of cinnamon toast.

I plan ahead for snacks mid-morning and mid-afternoon. I'll have protein bars, three dates, a baked apple OR a peanut butter and jelly sandwich with a cup of coffee. Sometimes I will have a yogurt planned in the evening, depending on what I have for dinner. If I get too hungry, I feel ill. This is working for me.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
3/20/18 4:38 A

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emoticon yes, thanks, you're right, there are a lot of alternatives.

Gill

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

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

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,191
3/19/18 5:49 P

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Remember, Gill, you can click on the suggested food line and a list of 15-20 alternative foods for that category will pop up. You then can pick a food you like. It outlines portions and gives you all your nutrients in a realistic and doable range. I agree that sometimes the original items are somewhat weird, but in the substitute lists are an entire range of basic foods that I like. Unfortunately, you can do this substitution only on a computer or tablet accessing the website, not on the phone app.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
3/19/18 1:47 P

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What a good bunch of breakfast-eaters we've all become! Thanks for the reminder about the Spark Nutrition Tracker, SKIRUNNER, I find their suggestions a bit weird at times, but it does inspire me to think about what ingredients I could consider using. I just checked it - and today's suggestions sound quite appealing actually!

Spark Nutrition Tracker
www.sparkpeople.com/myspark/
nutrition.
asp


Gill

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

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

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
FUNLOVEN's Photo FUNLOVEN Posts: 2,276
3/19/18 11:09 A

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I also eat breakfast every day now. However, I am struggling a bit because my breakfast rotation between Veggie/Fruit Smoothie one morning, Scrambled Egg w/ Veggies another morning, and Cereal w/ Fruit for the 3rd morning, Repeat has been messed up since joining WW as the program makes you "pay" dearly for breads and cheeses.

Here is a new twist that was brought to my attention during the past year - It is recommended for the best metabolism punch that you should eat your breakfast within 2 hours of waking up. I can rarely seem to meet this deadline, but think I would be better off if I did.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,191
3/18/18 6:46 P

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My best food protocol for losing weight and/or feeling good these days is using the Spark menus using the substitution aspect. This always includes breakfast.



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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/18/18 4:07 P

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I eat breakfast every day. If I don't , my morning medication would make me sick to my stomach.

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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
3/18/18 4:01 P

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I am a breakfast eater, definitely. Usually it consists of either oatmeal or eggs. Today my breakfast was a slice of toast spread with 1/4 of an avocado and topped with two fried eggs. YUM!! Cucumber slices and cherry tomatoes on the side.

I only rarely eat bread so that was a real treat.

Before Spark I used to skip breakfast....told myself it was helping me keep my weight down.......NOT! What it did do was make me less energetic and I would be starving by lunch and again at dinner, overeating at both meals. NO more - now it is NO S, starting with a good breakfast every day.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (171,940)
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3/18/18 3:53 P

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I never ate breakfast until I married my beloved hubby ... almost 42 years ago. He refuses to leave the house until we eat a "good" breakfast.

So ... I jumped on the band wagon. Now the word "good" has evolved through the years for me ... I now ensure I have protein, veggies and fruit for breakfast. Makes my day go tons better. While visiting with BFF this month ... she was amazed at what I ate for breakfast while she downed a Dr Pepper and a protein bar.
emoticon emoticon emoticon

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it's about learning how to dance in the rain.


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DSJB9999's Photo DSJB9999 Posts: 6,436
3/18/18 2:43 P

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Day 14, 100 days Morning Affects Evening

I almost always eat breakfast, it is one of my favourite meals ๐Ÿ˜‰.

However today I was later up and didn't eat it till later as a supper. Today I am on the Narrow Path so was definitely not going to eat extras! ๐Ÿ˜๐Ÿ‘๐Ÿ˜

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,109
3/18/18 10:35 A

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My last post still applies with little changed. Now, I eat less bacon and save the bacon more for when we go out to eat breakfast. The other change is more breakfasts with refried beans and an egg some veggies, fruit.

I so agree with the high protein, good foundation breakfasts mentioned in the previous posts and that skipping is a no no!. emoticon

Edited by: GOCALGAL at: 3/18/2018 (10:35)
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3/18/18 10:28 A

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Day # 14 Morning Affects Evening
Because it’s Sunday I had Cheerios & almond milk early.
Breakfast (more like brunch) is an omelette with one egg and an extra egg white; spinach, mushrooms, cauliflower & cheese.
Most days my favorite breakfast is oatmeal with brown sugar, nuts and raisins!

I do believe my old days of skipping breakfast kept the weight on so I now make sure to eat breakfast.


Phyllis ~~
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3/18/18 8:17 A

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Great posts......I learn something everyday! Yes breakfast everyday, .........today oatmeal and banana ........I love cottage cheese but why does it have so much sodium? Have a great day friends ,

One day at a time!


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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,844
3/18/18 6:26 A

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During the work week I eat a protein filled breakfast.

I am pretty good at staying on a narrow road when I am at work. I only eat what I bring, and I do not bring snacks.

On the weekends I wait until I am hungry unless there are plans that take me out of the house. My road often widens. I often battle with my inner voice. Yesterday I caved a few times. pizza, chocolate, a stuffed shell I did not treat my body well. Could have used that shock collar yesterday.

So what did I have for breakfast yesterday. I had my high protein breakfast. A few hours later than on a work day but I had it. I did not eat lunch, because I was not hungry. It was an earlier dinner and I was hungry. And then after dinner I found chocolate.

So it seems that if I had a healthier lunch I may have had less unhealthy food. It is possible.

I used to eat deli meats, but learned how awful they are for you. Lucky me my husband is a great cook so I always have protein sources available. He dips into Paleo from time to time.

C

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My earlier post ... I also noticed the better my food choices were for breakfast ... the less "starving" I was throughout the day. Dr Oz says that if you don't lay a good foundation during your breakfast food choices ... your body goes looking for what it needs. We on the other hand continue to make bad food choices so our body keeps "looking".

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
11/20/17 4:43 A

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Great posts! It's interesting to read how everyone is adjusting things to suit their own needs (ie work, family, metabolism, activities etc). I think this is what is particularly great about this team - it's not advocating any particular diet, but encourages us to explore what works for US!

Keep Spangling!

Gill

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11/19/17 5:24 P

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Morning definitely affects my night! This is a post from the past updated.

We are all different but for me I've always done best when I eat breakfast. I noticed a huge improvement when I started including protein and some healthy fat with every meal. For breakfast, I still lean heavily on veggies mixed with a 1/2 of a potato and a fried egg or a veggie omelet. Occasionally I will eat 2 slices bacon (no more or I stop buying it) and egg(s). The potato is my carb so no bread.

Another favorite breakfast is smoked salmon with Brie, onion, tomato, 1/2 bagel, fruit. Because of this lesson I am again happy to be reminded that steel cut oats work okay if I add peanut butter, yum, (no problem as long as I carefully eyeball or measure) and some fruit. Oatmeal and the salmon do not hold my hunger as well as the other breakfasts do.

I deliberately eat more breakfast calories on high activity days like Friday when I teach water aerobics for 2 hours and I try to deliberately eat a little less on quieter exercise days.

If I do not eat enough protein, fat and some healthy carbs in the morning (actually every time I eat), I've noticed that it is harder for me to not snack, especially before dinner and at night. When needed, I have a late afternoon snack such as grapefruit or 1/2 apple or persimmon with a T of peanut butter.

My goal for many years has been to not eat after 7 PM and I have been practicing a 10 to 12 hour mini-fast until breakfast for quite awhile now. Recently with the time change here, I eat dinner around 4 to 5 and then make it my goal to eat little or nothing before 7 and then until bedtime. So far, I feel thisnew tweak is working well for me.

I rarely wake up starving if I have good balanced meals but sometimes now I do wake up hungry in the middle of the night. emoticon I try hard to remind myself that "hunger is not an emergency" and NO getting up to eat. When I do get up, it's some protein or a cup of tea.

My goal is to make this the year where I do not gain over the holidays. emoticon emoticon

So happy to be here revisiting these wonderful lessons! I learn and tweak each time through. As the sayings go, baby steps and practice = progress emoticon

Edited by: GOCALGAL at: 11/19/2017 (17:35)
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11/19/17 4:36 P

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I do eat breakfast every day, but it’s not the same time each day, since three days a week I go to the gym at 7:30 and I do better when I have my meal afterwards. I also don’t usually have a big breakfast and I have different things each day since I like variety. It could be a protein shake, a veggie and cheese omelet or a bowl of cereal with fruit. Sometimes I do have two mini-meals with the second one mid-morning.

I find I do need a snack in the late afternoon between 3 and 4, so I have something like deli meat and cheese or an apple with peanut butter or cheese stick, or nuts and raisins, celery and peanut butter or carrots and hummus. I think this helps me not overeat at dinner time.

**~Amy~**
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I do better if I exercise in the morning. I carry a thermos of hot chocolate made with almond coconut milk and coconut oil whipped up in a blender to work. It keeps me satisfied till lunch.

you don't have to see the whole staircase. Just take the first step.


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KALISWALKER's Photo KALISWALKER Posts: 22,887
11/19/17 12:41 P

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Day 14 Morning affects evening

Recently I stopped regularly eating breakfast. I am not hungry in the morning and maybe I am a little bored with breakfast foods.

I will eat breakfast every day for a week – recording the time, what I ate, and how I felt before I ate.

Evaluate timing and what I eat. I will do that for each meal to see how it affects hunger patterns later in the day – hunger, fatigue, food cravings. Note - How do I feel during the day based on if and what I eat in the morning?

If I am very hungry by dinner I should have a late afternoon snack. Options for late-afternoon snacks. Apple slices and deli meat

Happy Sparker Lynn 'A good girl with bad habits'

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/19/17 11:43 A

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I am a member of the breakfast everyday group. I take my blood pressure med when I wake up and then try to have breakfast at around 6 AM every day. My go to is oatmeal or cheerios. I make my oatmeal with milk to add a dairy and a bit of peanut butter for protein.

Ironically, for me, evening affects morning as I start my day with dinner and end it with lunch the next day.

Part of this journey is understanding my body, what it needs and when it needs it.



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AURA18's Photo AURA18 Posts: 10,923
11/19/17 10:08 A

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emoticon Good Morning Team emoticon

Edited by: AURA18 at: 5/11/2019 (12:25)
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11/19/17 9:39 A

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I eat a high protein breakfast which often is an egg and veggie omelet, no cheese though. I also eat some fresh veggies every morning like tomato, cucumber slices, or celery sticks - and 1/2 of a banana which I split with hubs.

This morning, a zucchini, onion, egg omelet with a little leftover brown rice mixed in. It is a healthy breakfast that starts my day with a blast of protein and it easily satisfies me until lunchtime.


exercise today - core

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
11/19/17 8:23 A

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I don't skip breakfast - but I don't usually eat it until about 10am these days. This works really well for me. I have something oat-based, with fruit, plus a cheese or nut portion of protein. I steer clear of sugar, and will always be having some kind of milk (dairy or plant-based) with my breakfast drink too.

As Maria (GOCALGAL) has said, adding some fats and proteins to my breakfast has been the key to my success - this keeps my energy stable until my next meal.

Once a week I treat myself to a brunch of pancakes (made with yoghurt or tofu), gluten-free, egg-free, sugar-free - with berries and nut butters or coconut cream.

Edited by: SWEETENUFGILL at: 11/19/2017 (08:25)
Gill

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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,274
11/19/17 8:16 A

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Day 14 - Morning affects evening.
I have always been a breakfast eater. If I am not having to work, I am really not ready to eat until 8:30 or 9:00, but during the week, I have to eat around 7:00. Hungry or not, I eat breakfast. In the past I have been more guilty of eating too big in the morning. I have found that whether I eat big or small, I still get hungry again around 10:00, so I have paid attention and have kept my breakfast to around 350 calories, then eat a snack at 10:00. As I have said in previous posts, 3 small meals spaced with two snack times is working for me. I don't get really hungry and am able to resist eating things I should not.
Including protein in my eating times helps. Fruit tends to make me hungry again quick, so if I eat fruit, I need to put protein with it.

Cheri from Georgia
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MAWMAW101's Photo MAWMAW101 Posts: 11,644
11/19/17 8:01 A

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Day # 14 Morning Affects Evening
Since I first read this lesson a lot has changed for me because back then I sometimes skipped breakfast. There were also times that I waited so long that breakfast and lunch ran together because I was so hungry by then.
Now I make sure to have breakfast earlier and also to add some form of protein.
Adding morning protein stops the cravings later for me.

Phyllis ~~
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DSJB9999's Photo DSJB9999 Posts: 6,436
11/19/17 7:35 A

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I always eat breakfast on plan and enjoy it. Later in day can be harder to stay on plan but I try! ๐Ÿ‘๐Ÿ˜†

Donna
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7/16/17 8:31 A

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I always have breakfast. Not a heavy one because that ruins my day!

I do need to plan foods for the afternoon and evening! That is when I get into trouble--especially evenings.

I have a terrible habit of eating late in bed--before I go to sleep. I read and eat. I like to read lying down. I get crumbs on the bed or spill things or get fruit juice stains on my sheets. If I ever saw a movie of myself eating in bed, I would be appalled.

Whatever I eat at breakfast has no effect at all on this horrible bedtime eating! emoticon


chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
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DSJB9999's Photo DSJB9999 Posts: 6,436
7/15/17 1:55 A

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I never MISS breakfast, this is a really easy and important habit for me. emoticon

I usually try to have 2 weetabix on Mondays at work as its a shock after the weekend and it ensures I avoid the biscuits at morning break! emoticon

Donna
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ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,865
7/14/17 5:53 P

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I never skip breakfast and I am trying to be a bit more varied with it, instead of having fruit porridge every day. If I have cereal I always have fruit with it and I mostly add Skyr yoghurt to boost the protein. Yesterday I had a veggie omelette with baked beans, which made a change.

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7/14/17 5:32 P

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I love breakfast now. Sometimes I make it so pretty I take a picture of it!



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emoticon

Edited by: AURA18 at: 11/9/2018 (21:26)
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7/14/17 10:13 A

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I have breakfast a little later than I did when I worked; it is usually after 9a.m. now, maybe as late as 10 depending on my plans for the day. It is SO important for me to have breakfast though. I have found that if I totally skip it as I frequently have in the past, then I will either overeat at lunch and dinner or be unhappy trying to resist the urge to overeat at those meals.

Eating breakfast helps to keep the craving level down. Usually my breakfast consists of eggs and veggies (fresh cherry tomatoes and cucumber sticks often), no bread. I like Chele's idea of having a chicken thigh for breakfast and I'm going to try switching that in. Another thing I sometimes have is cottage cheese with tomato chunks and hopped lettuce, kind of a tossed salad with cottage cheese.

Strength exercise today - Lower body - bridges, lunges, squats, etc.

Wanda

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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,844
7/14/17 7:00 A

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This is what I posted last time:

I eat breakfast every day. It is usually a chicken thigh (no skin), a piece or lite rye with natural peanut butter, and fresh spinach or a small piece of fruit. With breakfast I drink a glass of water. Sometimes instead of the chicken I have 2 eggs.

Above was a typical work day breakfast where I am at work by 8 AM. When I do not work I do not always eat so early but I have a 1st meal (aka breakfast but it may be closer to 9 or 10 AM).

I also do not always have the bread now. I have cut down on carbs. I have also increased veggies. Sometimes it is 1 egg with broccoli and some beans.

I eat 3 meals a day. Yes, me I EAT 3 MEALS A DAY! So why have I been snacking? Is recovery really an excuse?

C

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DI_NAMIC's Photo DI_NAMIC Posts: 4,060
7/14/17 5:44 A

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Last October I wrote:
'Breakfast is a key meal for me.... some form of high fibre; protein; a veg portion and a fruit and a pro-biotic. That usually sees me through until lunch.'

No difference other than adding Theratears capsules for my MGD and, recently, turmeric for whatever is going on with my hip.




Diana UK GMT (EST + 5hrs)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
7/14/17 3:20 A

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I never skip breakfast

BUT

I have changed my breakfast routine in the past few months! I work pretty irregular shifts patterns, which can throw meal timings out. So, at some point, I started experimenting with working backwards from dinner to figure out when to eat my lunch and breakfast - giving about 5 hrs between each meal.

The hungriest times used to be mid-afternoon at work. And the earliest breakfast was at about 5am (which, using my plan, would mean lunch at 10am and dinner at 3pm - done for the day? no, that didn't work!).

What I have ended up doing - which works well - is having breakfast at around 10am (lunch around 2pm and dinner around 6-7pm) this has shortened my food gaps to 4hrs, and alleviated the mid-afternoon hunger problem.

So I take breakfast to work now. I start my day at home with just a coffee - then have my first food at 10am. This seems to suit my body very well. Obviously if I'm hungry before 10am, I'll eat - like today! I was out running at 7am, and by 8am I was starving - fair enough!

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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MAWMAW101's Photo MAWMAW101 Posts: 11,644
7/13/17 8:45 P

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Day # 14 Morning Affects Evening
I don't usually ever skip breakfast.
emoticon However I am going in for a stress test today and can't eat before.
I can't imagine not passing out or getting sick because it's supposed to take 3 to 4 hours.

Phyllis ~~
Indiana - Eastern Time
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. Generally speaking, I've always been one for eating breakfast. Now a days, I've even become a bit of a hobbit and have 2nd breakfast. LOL I drink my protein mocha on my way to work and then a few hours later, I have a second small breakfast. Hardboiled egg, or a fritata.

I do know that if I skip on either part of my breakfast, I am famished and tired in the afternoon and that's when I made poor food decisions.

~Sarah~
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
3/15/17 3:43 A

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emoticon Sunny! Same here!

Gill

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

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3/15/17 2:22 A

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I've never been able to skip breakfast. It's a part of my routine that gets me going each day. Also, if I have an unhealthy breakfast, I drag the rest of the day.

Sunny, East Africa

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3/14/17 7:55 P

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Day 14:
I have never been able to skip breakfast! If I do I find myself starving and lacking in energy. I don't need a huge breakfast, in fact that's the worst thing I can do as it makes me feel sluggish. But a light but filling breakfast, currently it's a protein shake, followed by coffee, serves me well.

Marcia
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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,297
3/14/17 2:26 P

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Day 14, Mornings affect evening.

That is so true. I have gotten in the habit of eating breakfast the past several months. When I was skipping breakfast (not really a breakfast person) I found by afternoon and evening I'd be craving and grazing. When I have breakfast things are more balanced. Breakfast is the most important meal of the day. Sets the day. I like to plan the night before what I'll be having next day. Sometimes in a strict plan and following it. Sometimes an idea what I'll be having.

I'm happy to report being back on track since starting 100 days, I've released 8.2 lbs!

emoticon emoticon

Edited by: GODS_SERENITY at: 3/14/2017 (14:27)
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3/14/17 12:00 P

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I use to never, ever eat breakfast ... but that changed years ago. Now we never leave home without it.

I always have a good source of protein and more times than not have veggies as well. I found the better I ate during the bulk of the day ... the better my late evening snack went away.

For the last month+ I have been eating 3 times a day with no snacks and I have found that my hunger level has reduced.

I also notice my morning attitude greatly effects my whole day.
emoticon

Cat

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it's about learning how to dance in the rain.


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3/14/17 11:34 A

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I love breakfast. I don't want it right away. I'm a coffeeholic. I 'have' to have my coffee time first.

I have 'simple' breakfasts on work days, i.e. boiled eggs. I boil them on the weekend. It's easy to peel and slip one or two in a baggie with my lunch and have breakfast when I get to work and start weeding through emails. Absolutely love oatmeal and I love yogurt. I've tried the overnight oatmeal and it's a really nice, tastey change.

Babs
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AURA18's Photo AURA18 Posts: 10,923
3/14/17 11:11 A

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Day 14 emoticon everyone

Edited by: AURA18 at: 7/14/2017 (13:51)
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3/14/17 10:14 A

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Breakfast is my favorite meal of the day. I hate to miss it. I go through seasons where I eat the same thing.

For a couple of months, I used to eat a home made sausage pattie with an egg, kale and avocado until I got totally fed up with it. I still have a freezer bag with pork patties sitting in the freezer, I just don't "feel" like having them anymore.

My new favorite is chocolate chia pudding. I soak the chia seeds overnight in coconut milk, almond milk, water and unsweetened cocoa. I love it right now.

Breakfast for me should taste good and have protein, healthy fat and fiber.

It's not just food, it helps if I start the morning of right in other ways too.

I feel much better if I excercise. A spin class early morning almost gaurantees a great day. A morning shower and wearing clothes I enjoy starts the day right. I like waking up to a clean fresh smelling kitchen. On the other hand I hate waking up to a sink full of dirty dishes from the night before.


All these things set my day.


you don't have to see the whole staircase. Just take the first step.


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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
3/14/17 10:06 A

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I start every day with protein; usually an egg. I find that I need more protein as I age and protein keeps me satisfied and fends off the cravings.

Skipping breakfast is a rarity for me these days. I also track on spark every day although I missed the past three days when hubs was ill. Back on track now.

Day 12 strength exercise - stair climbing
Day 13 strength exercise - stair climbing (hospitals have lots of stairs)
So glad to be home!
Day 14 strength exercise - chair yoga video - core

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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MAWMAW101's Photo MAWMAW101 Posts: 11,644
3/14/17 8:43 A

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Day # 14 Morning Affects Evening
In the "old" days I did not usually eat breakfast. Now I never miss breakfast.
The most important thing I've learned about myself is that I do need to add some protein.
Paying close attention to the nutrition quality of my meals has made a big difference.


Phyllis ~~
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*Fight Song by Rachel Platten


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
3/14/17 7:32 A

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This one I can check off as an already healthy habit emoticon

If I don't eat breakfast I would get an upset stomach from my morning medications. Usually it is oatmeal, a few days a month it will be eggs with toast and sometimes a slice or two of bacon.



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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
3/14/17 7:27 A

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Day 14

Eating in the morning has become a habit for me, however I think I have difficulty in the evening because I skip lunch most of the time.

For day 14 I'm going to make sure I eat a healthy lunch and see what happens to my evenings.

Stay tuned....lol

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
3/14/17 6:48 A

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Day 14: Morning affects evening
Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue and food cravings in the afternoon or evening relate to how you ate in the morning
Breakfast and hunger
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.
If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.
If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.
Worse yet, your system may have a hard time catching up. This can actually make you keep nibbling all evening, even after you've eaten a large dinner.
Afternoon droop
Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgment about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long-lasting energy boost from the snack.
Set a goal of eating breakfast every day for the next week. In your notebook, record what you ate.
I have no problem with this The only time I avoid breakfast is on tops day but now that I am a kops and in my chapter has a hour long weigh in so I bring something to eat before meeting. and I ask avoid breakfast if I ate too much the day before. I know I cant do that as I end up ruining another day by overeating later in day. it don't help any.
If you wish, you can split your breakfast into two mini-meals and eat the second one mid-morning
I do this in when I have to work late for my supper but I have no need to do this as I been eating my breakfast for years but sometimes they were large now they are smaller.
Plan a couple of options for late-afternoon snacks. List them in your notebook so you'll remember your ideas. Funny I just planned my menu and decided to plan snacks too. sometimes life happens so I have to swap it with another day.
I already have made habit the items in the exercise for this chapter. I eat breakfast every day
Breakfast usually consists of Oatmeal or eggs sometimes in oatmeal I will add nuts or peanut butter- depending if I feel I need it for the day. I make sure to have my meals with my allotted protein so it is divided within the day as with the other nutrients,
snacks are usually fruit, cheese sticks, crackers and cheese- but if not watching it I will grab so I have to journal and track if I want to keep my kops status.

Leslie Knudson
MN Area Captain TOPS
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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
10/24/16 10:23 A

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Pam, I think it is great that you sleep and eat on a schedule that is natural to you. As long as you are eating reasonably soon after you get up, I don't think it matters if you call it breakfast ...of course you are still "breaking the fast". Getting protein in my first meal of the day is very important to how my day goes. I can't eat only cereal or toast.

Cheryl, I do the oatmeal and walnuts too, and your egg and pepper pita sounds so delicious. I'm going to remember that!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,143
10/24/16 9:24 A

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Day 14 – Morning affects evening

Seems like I’m on the right track as I always eat breakfast and track what I eat. I have learned that some breakfasts have more staying power than others such as those that include some protein and a whole grain. (Oatmeal with walnuts and fruit or an egg and pepper sandwich in a whole grain pita are two of my favorites.) I try to have a serving of fruit with breakfast also.
My go to afternoon snacks ( if I need one) are 1T of peanut butter and a small apple or celery sticks, baby carrots and yogurt dip or wheat thins with low fat garden veggie cream cheese.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
10/23/16 11:44 P

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I do eat within 1 hour of awakening. Sometimes, my first meal of the day is 3 a.m. and other times it is 1 p.m. My sleep/wake cycle varies and I follow my hunger as dictating when I eat. I do not eat when I am not hungry.

The main thing that I changed is what to call each meal. I just make sure that I follow my food plan and have a good ratio of carbs-fat-protein-fiber. The food exchange plan provided by TOPS has each meal and snack planned out for me so I use that as a model. I have a recipe card on my refrigerator of what to match with what and then I just plug in the corresponding food. I have always preferred some kind of protein for my first meal of the day.

Although I am getting in 3 meals (as the plan recommends) better I still find it hard to get a snack in because I am not hungry. So, if I am not hungry then I don't have a snack. If I am, then I do.

I think the main kernel in this day's lesson is simply to make sure you do not set yourself up for overeating because you skipped a meal or snack. If you eat at regular intervals as your body dictates (which is what I do) then you do not have those swings in blood sugar and also you do not usually have cravings.

Nice.

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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LIVINTODAY's Photo LIVINTODAY Posts: 9,159
10/23/16 10:36 P

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Morning affects Evening

Back in 2014, my first trip through the 100 Days, I wrote this:

I know that I need to eat breakfast as soon as I get up in the morning. That gets my metabolism revved up for the day. If I delay, I may not eat any breakfast at all. That is just me.

It is still true. If I eat breakfast, I will have fewer cravings, have more patience to make good choices instead of eating whatever is handy, and actually eat smaller meals for lunch and dinner. On the no S diet, I find that if I skip a meal (rare, but it happens) I am much more likely to feel like I NEED to snack. Yep! Just as if a skipped meal was going to be life threatening.....NOT!

I like that each of us is finding our own way on this. I've certainly experimented a lot and finally feel like I am finding the way of eating that fits our lifestyle and is most natural to me.

We are still traveling so my exercise is really not fitting well into each day BUT I am trying to watch my food choices and stay with no S. I think it is working - my pants still snap. emoticon

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (171,940)
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10/23/16 8:08 P

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I use to never, ever eat breakfast … now we never leave home without it.

I open my eyes and take my thyroid med with a full glass of water.

Breakfast is eaten within an hour of waking.

Veggies are a part of breakfast as well as a good source of protein.

Veggie omelets are our go to meal along with fresh fruit and nuts (almonds and walnuts).

Hot tea finishes off the meal.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DJBTOO's Photo DJBTOO Posts: 3,044
10/23/16 12:25 P

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Ironically I find my post of 6/14 to still apply (once again)! In Sept. I tried adding various non-vegan foods back in and I was eating breakfast every day ... but I did not feel as 'well' and/or energetic as when I followed Ayurveda. However, my husband and I were eating 'more meals' together and cooking was simpler doing it for the 'two' of us - ha!

The last week or so I've been re-evaluating 'what' I'm actually going to do going forward. My plan is to go back to Ayurveda guidelines...I felt the BEST on it and did lose weight ... it just was so different for us as a 'couple' ... as my dh is NOT Ayurveda material - ha! So - back to separate meals/separate foods/cooking - ugh! But back to - on the more positive outlook - to what is best to do for myself!

This means (for my body type/digestion and health issues/lifestyle habits) I do not eat breakfast. I'll be having warm lemon water upon waking and either herbal teas or Cafix (my non-coffee beverage of choice) ... sometimes I will have soymilk (my non-dairy milk choice) with them. IF I happen to be experiencing true hunger however (rarely happened when I followed this plan before) the suggestion is to have a small amount of warmed fruits and can have them with whole grains if REALLY hungry (I prefer whole rolled oats or quinoa - mix with warmed fruits and spices). But generally the idea is to allow the body to get used to the routine of no breakfast. My main and largest meal will be lunch. Dinner is smaller and lighter - as in soups and veggies and/or salads. IF I need something in the evening it will be herbal teas or warm soymilk with spices. Per Ayurveda guidelines, eating after 6 pm does NOT help my digestion and/or weight-loss issues and this makes total 'sense' to me. This is the 'time' of day when one is generally the least 'active' - preparing to get ready for evening/bed - slowing things down - so food during the evening hours does not have opportunity to be burned/used as 'fuel' very much. Can too easily be stored as 'fat' - I'm pretty sure that is what MY body likes to do with it - ha!

So, though I have been eating breakfast the past couple months, I will now be 'shelving' my breakfast club card for a while to see how it goes... emoticon

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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GOCALGAL's Photo GOCALGAL Posts: 5,109
10/23/16 10:28 A

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My previous post from 6-14-16 still applies. I continue to lightly tweak my eating plans/goals, making my ongoing journey to health and fitness more interesting, hopefully more successful and a bit more fun.

There is a noticeable difference in my hunger level in the morning according to what and how much I have eaten the night before that coincides with my activity level the previous night as well as in the morning. Sometimes I need to go for a walk before breakfast and occasionally (but not lately) I wake up in the night hungry but avoid eating. Strangely, I usually do not wake up super hungry on those mornings.

I am currently working on paying more attention to my hunger signals instead of the clock. Again, I know careful tracking is probably key in helping to understand this. Since this time of the year has derailed me in the past, I'm going to try to add manual tracking of what I eat along with noting my hunger level. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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MAWMAW101's Photo MAWMAW101 Posts: 11,644
10/23/16 9:40 A

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Day # 14 Morning Affects Evening
This is not my first time to go through the "100 Days".
I used to take my morning coffee back to bed, watch the news and catch up on family and friends on the computer and lose track of time. (I know lucky me!)

The problem was that I would get too hungry, eat too much and tend to almost run breakfast and lunch together. Now I make sure to have breakfast earlier and also add some form of protein.

Phyllis ~~
Indiana - Eastern Time
*Fight Song by Rachel Platten


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/23/16 9:05 A

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It looks like a lot of us are card carrying members of the "I ate breakfast" club emoticon

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/23/16 9:04 A

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Day # 14 - Morning affects Evening

This is one of my favorite days. It reminds us of the importance of a balanced,nutritious breakfast. I usually have a snack of a piece of fruit somewhere between lunch and dinner which helps avoid an afternoon slump.

I already have made habit the items in the exercise for this chapter. I eat breakfast every day. If I don't I would get an upset stomach from my medications which must be taken with food.

I have several "go to" snacks that are healthy and point friendly on hand.

Tomorrow is the two bite challenge. I think I might make a 3-2-1 brownie for that one.

3 tablespoons brownie mix (or cake mix) in a coffee cup
2 tablespoons water
1 minute in the microwave

Makes one serving.

Onward & Downward!

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
10/23/16 7:21 A

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Day 14, 100 days Morning Affects Evening

I always except weigh in day eat breakfast around 8am. on weigh in day I tend to eat later or eat a bigger lunch with the exchanges provide. sometimes I take a fruit and/or carb to eat before the meeting starts.

usually eat oatmeal but occ. I will have eggs or pancakes or French toast. sometimes veggies along with it or included in my eggs.

What's your favorite breakfast?

Leslie Knudson
MN Area Captain TOPS
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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,844
10/23/16 6:12 A

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Day 14 Eat breakfast every day.

I eat breakfast every day. It is usually a chicken thigh (no skin), one piece or lite rye with natural peanut butter, and fresh spinach or a small piece of fruit. With breakfast I drink a glass of water. Sometimes instead of the chicken I have 2 eggs.



C

Strive for Mindful not Mind-full!
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DSJB9999's Photo DSJB9999 Posts: 6,436
10/23/16 5:37 A

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I ALWAYS EAT breakfast! I love my breakfast, sometimes eating the same meal every day, even if my Eating Plans suggests you vary your food! I love 1 Weetabix, 1 fat free yogurt, fruit (whatever kind) - melon, grapes, plum, apples, banana (for example). Guess the yogurt can be different and the fruits different but it sets me up for the day. Like Gill if i can't eat early I still have this meal later in day and occassionally have a bacon sandwich with my dh for breakfast and then have the weetabix mixture for lunch emoticon emoticon

Donna
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dsjb99@yahoo.co.uk

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DI_NAMIC's Photo DI_NAMIC Posts: 4,060
10/23/16 5:36 A

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Breakfast is a key meal for me.... some form of high fibre; protein; a veg portion and a fruit and a pro-biotic. That usually sees me through until lunch. Then it gets sticky....

Hmm...I need to think about what I'm getting right in the morning that isn't happening lunch and onwards.

Diana UK GMT (EST + 5hrs)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
10/23/16 4:01 A

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I've come a long way, from being a perpetual snacker to being one who no longer needs to snack at all! For ME, this has been entirely due to changing my habits by deciding to - my appetite has fallen into line with this.

I always eat breakfast, even if I'm not hungry. I no longer have an afternoon snack. When I get home from work I pop the kettle on, then make my dinner.

If I did have to start the day without my breakfast, I'd eat as soon as I could - ie mid-morning.

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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AURA18's Photo AURA18 Posts: 10,923
10/22/16 9:01 A

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emoticon

Edited by: AURA18 at: 11/9/2018 (21:29)
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,191
9/22/16 4:06 P

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It is very important to me to get a complete, nourishing first meal each day. Today my macro breakdown is 34% protein, 24% fat and 43% carbs. The one place I'm a little down today is with fiber. I only have 5 grams where I usually have 8-10. If I'd planned this meal, I would have added some flax seed to my pancake.

The last three days have not been typical in that I haven't been able to eat most of my meals at home. I had asked at one breakfast out that my whole wheat toast be dry. It came buttered but I didn't send it back. I just decided not to eat it all. I was shocked when I looked up my breakfast in their nutrition information that 1 and a half slices of that toast was 230 calories while my wonderful omelette with mushrooms and broccoli was 293. Next time I will send the toast back. The worst thing was that the butter wasn't flavorful at all!



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ITZ_SUE's Photo ITZ_SUE Posts: 2,169
8/17/16 7:43 A

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I do well when I eat a "filling" breakfast, but it needs to be a lower carb breakfast. If it's full of carbs, I do get setup to be hungrier later in the morning. But eating smaller portions every couple hours does help me feel better through the day.

The will of God will not take you where the grace of God will not protect you.


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JUSTME9898's Photo JUSTME9898 Posts: 3,344
6/29/16 2:51 P

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Since being diagnosed with diabetes I eat at least every 5-6 hours

goal is to be able to walk again
Linda
high desert, California


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,191
6/15/16 4:00 P

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I always eat breakfast now. It used to "make me hungry". I wonder if I started eating it in one of the former times I got part way through this book. It certainly makes sense that after about a week, your body will get used to (i.e. start trusting).

When I started using Spark menu plans, I learned that a good mix of carbs, fats, and especially protein work best for me now.

Edited by: SKIRUNNER1 at: 6/15/2016 (16:06)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,493
6/15/16 3:11 A

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That's really interesting DJ - you know yourself best - good luck with your change; as you say, it's worth it for your health

emoticon

I always eat breakfast.

However, I am interested in what Linda writes here about how the stomach produces more digestive acids when 'unexpected' food is eaten "causing hunger pangs for several hours". I have read about this before - and I have experienced it when, if, I've been out for an evening meal and eaten more than usual. Despite feeling 'full' at the end of the day, I can wake up feeling STARVING in the morning. This doesn't happen very often - but it does always take me by surprise that if I eat MORE I can feel hungrier as a consequence. I always thought it was something to do with blood sugar - and perhaps it is, in part. But the digestive acid explanation seems to fit. Another very good reason to stick to a routine around food!


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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DJBTOO's Photo DJBTOO Posts: 3,044
6/14/16 6:03 P

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I seem to be the odd one here today ... when I eat a breakfast it seems to set me up for eating more all day long. This is something I've been thinking about before reading this chapter as I am considering going back to eating following Ayurveda guidelines.

For my health conditions, body type and current lifestyle this means no breakfast, lunch being my main and largest meal, a light dinner (preferably before 6 pm), no snacking. I did this once before and lost weight, felt good, etc. etc. The reason I stopped is it does not make it easy to coincide with husband ... I felt like I was 'cooking' all the time (my meals at my times/then for him) ... we were not 'eating' together as much and I really missed that, etc. etc. Ever since I stopped however I have had more difficulty in losing weight AND keeping it off.

Since I've been mulling this over the last few weeks on my own and this chapter specifically has made me think more on it, I think it's time I make the change back to 'what' was working for me - Ayurveda guidelines - and I'll just have to get used to eating alone... a majority of the time. That's not the worst sacrifice to make for my health ... the worse thing is to NOT do what I need to do and end up with health conditions I do not want to have to deal with later.

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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GOCALGAL's Photo GOCALGAL Posts: 5,109
6/14/16 5:39 P

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I've always eaten breakfast. I noticed a huge improvement when I started including protein and some healthy fat with every meal. For breakfast, I was on a veggie omelet kick, then I went to 2 slices bacon and egg(s), 1/2 orange. Recently I moved on to smoked salmon with Brie, onion, 1/2 bagel, fruit. Because of this lesson I remembered that steel cut oats work well if I add peanut butter, yum, (no problem as long as I carefully eyeball or measure all calorie dense foods) and some fruit. I now try to allow myself more calories on high activity days and cut back a little on quiet days.

If I do not eat enough protein, fat and some healthy carbs in the morning (actually every time I eat), I've noticed that it is harder for me to not snack, especially before dinner and at night. I need to get back to planning late afternoon snacks.

I try not to eat after 7 PM and have been practicing a 10 to 12 hour mini-fast until breakfast for quite awhile now. It is working for me except when I snack right up until 7 on "things" not planned or very healthy. lol.

I do not wake up starving if I have good balanced meals. I think I can overcome the night time snacking by planning a healthy snack just before 7 PM. As the saying goes, "fail to plan, plan to fail" and practice, practice... emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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6/14/16 1:45 P

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I use to never eat breakfast. I remember lots of people around me who didn't either and it was common to hear .... if I eat breakfast then I am hungry again 3-4 hours later.

Hmmm ... we are suppose to be hungry again and eat every 4ish or so hours throughout the day.

I also noticed the better my food choices were for breakfast ... the less "starving" I was throughout the day. Dr Oz says that if you don't lay a good foundation during your breakfast food choices ... you body goes looking for what it needs. We on the other hand continue to make bad food choices so our body keeps "looking".

I agree with Pam ... our evening eating effects our next morning. Do you wake with a food hang over?

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
6/14/16 10:26 A

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Day 14: Morning affects evening

I would also like to add that evening can also affect morning. I have the most protein of my day in the evening and I often do not have any carbs (except for veggies) after 6 p.m. and that holds me for a really long time.

Since I often do not rise until 10 a.m. (I like late night t.v.) by the time I am awake it really is early lunch time and my first meal of the day is brunch. I do combine my breakfast and lunch together because I am retired, I am home alone and because I usually do not wake hungry.

Making good food choices (and not always a salad for lunch) for me is what is more important than when I eat. I feed my body when it is hungry but I also don't allow it to get too hungry. This syncs with a later day in these "100 Days".

That's my experience with this message, Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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MAWMAW101's Photo MAWMAW101 Posts: 11,644
6/14/16 7:27 A

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Day # 14 Morning Affects Evening
Since this is my second time to go through the "100 Days" this lesson is one that is a part of most of my days. I used to take my morning coffee back to bed, watch the news and catch up on family and friends on my I-Pad and lose track of time. (I know lucky me!)
The problem is that then I would eat too much and tend to almost run breakfast and lunch together. Now I make sure to have breakfast earlier and also to add some form of protein.

I wish you all a great start to your day especially if you have kids to get to school, a job to get to and a world that frustrates you. I've been there!
There are problems that come with getting older but there are definitely perks also. emoticon


Phyllis ~~
Indiana - Eastern Time
*Fight Song by Rachel Platten


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/14/16 7:06 A

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Day 14, 100 days Morning Affects Evening

Yes I eat breakfast except on weigh in day.

Not sure the reason I get hungry or maybe it not hunger in the evening. Maybe it is boredom Maybe I need to find an activity and keep my mind and hands busy. Maybe I am thirsty so I need to work on my water too.

Today i will pack my lunch for work. Make a healthy supper. Get back to counting my exchanges and journaling. Yes need to get started exercising. Not sure how I will force myself to get out the door. but I will do this. I need to look back at my previous days too.

Most breakfasts are oatmeal with pb and fruit. sometimes on weekends i make eggs or pancakes, or french toast.

I need to get back to planning my meals.

Leslie Knudson
MN Area Captain TOPS
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