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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/8/14 6:51 A

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Day 35 - The eating pause

this lesson is going to take me a while to get to grips with - as I usually have controlled portions of food anyway - but I noticed Linda Spangle's note that this is a good tool to use when eating in a restaurant or buffet etc - and I'd like to 'build an internal signal that tells you when to stop eating.'

When I ate my museli and fruit this morning - I noticed that I wanted to keep eating because I enjoyed the juicy, crunchy, texture of the apple - and my mind was that the apple was a 'good' thing to eat. I did leave a spoonful of the oat mixture in my bowl.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/8/14 6:48 A

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Day 34 listen accurately

Nothing much to report about today - but I am starting to feel my fullness levels!
I don't like feeling stuffed or over-full - it's not a state I'm aware of craving.
But I do have a patterns of 'eating it all' if it's something 'bad' like pizza or bread or chocolate etc - so I know that wheat and sugar have the power to over-ride my natural satiety sensors!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/6/14 2:05 P

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Day 33 - feeling full

I found it hard to really feel my stomach - I went slightly over-full at lunch by eating salad - then I just wanted to lay down and read for half an hour! At dinner I served myself a half-portion - which was enough. But I felt disappointed that I didn't need to eat more!

I think I have an emotional 'need' to feel full - it makes me feel secure - that I'm not going to feel hungry before my next eating opportunity! I think I'm afraid of feeling hungry.

Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/5/14 4:34 P

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Day 32 - 5 hour rule

This is about scheduling something to eat at regular intervals. This works well for me - I roughly follow a 3hr plan - something every 3 hrs. If I don't eat a 'proper' meal or snack, that can lead to grazing on stuff and feeling unfulfilled.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/5/14 1:39 A

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Day 31 - hunger signals

I tried to tune in to my body's signals today - and made some progress. I tend to eat at my prescribed times, rather than wait for hunger - although I will delay my lunch, for example, if I'm not hungry............. but then will eat it within the next hour. I think I'm quite afraid of feeling hungry - it's not a comfortable feeling, so I eat to prevent it happening!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/3/14 10:58 A

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Day 30 - postponing eating (especially snack foods, or party foods etc)

I didn't get a chance to practise this today - but I ate chaotically today and feel bad about myself now. I will keep this lesson in mind next time I'm in a situation when I'm considering eating snack foods, or party foods etc. I can't see the point in delaying meals - when delaying can mean getting over-hungry and then over-eating?

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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CD13384562 Posts: 7,356
8/2/14 1:20 P

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I felt kind of silly eating my banana with a fork and knife, but it sure slows you down and makes you savor it more. Great observations on the "hand to mouth" emotional side of things!

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/2/14 6:20 A

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Day 29

I didn't think this lesson held much for me - I know I binge on these sorts of foods - and can't see that changing............. but I did do the exercise, and was surprised by what came up for me.

1) I noticed was that actually I was feeling full before I'd finished the bowl - so eating them more slowly is helpful in sensing how much is enough!

2) I noticed that I got a bit impatient with myself, and wanted to stick my hands in the bowl, or to put two or three spoonfuls in my mouth in rapid succession!

3) I realised that maybe my hand-held foods are eating impatiently, even aggressively - like the action of slapping my hand to my mouth is a sort of 'shut up!' action?!?

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
8/1/14 1:36 P

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Day 28

"I don't eat food just because it's there."

OK - I'll work on it! I do tend to want whatever food is in front of me :(

Edited by: SWEETENUFGILL at: 8/1/2014 (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
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CD13384562 Posts: 7,356
7/31/14 4:07 P

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Yep, once you make it out of the twenties it's not so bad.

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/31/14 12:56 P

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Day 27 - eat dessert when it's special

Another hard one for a sugar-junkie! All this talk about desserts and cakes etc has pushed me over into eating them...........I'll be glad when it's over!

I don't know about desserts - I'd probably choose something different every time - depending on my mood!

Cherry pie and ice cream - sharp, hot/cold, creamy, juicy
Lemon Meringue Pie - sharp, cold, tangy, light, creamy
Banana Split - soft, sweet, cold, creamy
Knickerbocker Glory - fruity, juicy, cold, creamy
Trifle - soft, fruity, cold, creamy
Gooseberry crumble - sharp, juicy, chewy, warm, crunchy
Blackcurrant cheesecake - sharp, sweet, creamy
Lemon Mousse - sharp, sweet, creamy
Fruit in jelly - fruity, juicy, refreshing, cold, slippery

So - my faves all seem to be creamy, sharp/tangy, cold!

I know I should limit these to special occasions - but not sure I will be able to...................

Special occasions might be: a meal out with friends (which isn't a regular event for me), a birthday/party, Xmas, wedding

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/30/14 2:53 P

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Yup, could well have been! These last few days of the book - with all the 'bites' has been hard for people like us who are triggered by sugar.

Tomorrow's another day, eh?!
I'm off to bed for an early night, with a cup of tea and a book to read!


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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CD13384562 Posts: 7,356
7/30/14 2:14 P

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Gil, Do you think this Linzer is what led to the chocolate afterwards?

For me, if I eat zero sugar, it's a good thing. Once I have it, it's hard to turn down having more and more. Except ice cream, which we go out for and then there is no more in the house.




SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/30/14 1:46 P

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Day 26 - when food disappoints

I chose to buy and eat a Linzer biscuit - I savoured it - nibbling round the edges, then eating the jammy bit in the middle. It didn't disappoint me.

I suppose noticing that it wasn't disappointing was OK as a lesson. But I also know that if it hadn't been OK, I'd probably still have eaten it. Hard for me to throw away sugar, fat, flour, mixtures!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/29/14 1:47 P

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Day 25 - smaller and less often - foods I love

I've already been enjoying this freedom with the 'magic notebook' lesson of planning to have it later - I've been putting small portions of food I love into my menu plans.

Foods that totally undo me, I've been mostly buying in individual portion sizes as I cannot trust myself with a whole bag-to-share packet! - as it nearly always leads to a session of eating until they're all gone! This would be salted nuts, Doritos, potato chips, cookies, bread (with butter), cakes, ice cream.

I think my three that I'd like to plan to eat at controlled intervals in controlled amounts would be: cookies, bread (with butter), Doritos.

Cookies - I can have one, bakery made cookie, once every two weeks
Bread (with butter) - I can have one crispy roll, once a week for lunch
Doritos - I can have a single-serving bag, once a week, on my day off

I have written that in my notebook, and will see if I get fed up with them - then perhaps I'll choose a different three foods!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/28/14 10:32 A

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Thanks Susan - yes, it's a really great programme - and I trust the journey!

Day 24

When I think about eating a pasty, I feel warm, fed, safe, relaxed, sleepy!

Part of eating a pasty is also about belonging to the community I live in - going to the bakery that makes them, walking through town with it in my hand, sitting and eating it on my doorstep listening to the gulls, with a mug of good tea on hand - it also marks not being at work, and usually being alone...... a wind-down from business and stress.

I enjoyed every single mouthful! Half-way through the pasty I felt I'd had enough really - but I wanted to continue - at three-quarters of the way through the pasty I was definitely over-eating! but I was determined to finish it and not leave any!

After doing 24 days of this 100-day proramme, I also decided that next time I shall buy a smaller one - as I have to eat the whole thing, and only need half the amount I get in a normal size one.



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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CD13384562 Posts: 7,356
7/27/14 1:35 P

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Gil you are doing great! I just completed day #38 which talks about the power food has over it. Isn't it neat how the days sort of interconnect?



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/27/14 10:34 A

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Day 23 - Savouring

I tried the savouring experiment with a Freddo chocolate bar - it was pretty unspectacular - the chocolate is actually not a satisfying thing to eat at all! But I still ate it all - so the chocolate as a food-stuff has some power of it's own, apart from the smell, taste, feel, satisfaction of actually eating it.

I do understand about savouring my food though - and will remain mindful of this lesson.

Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/26/14 3:30 A

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Day 22

Multi-tasking and staying aware of what I'm eating!

I did the first suggested activity with my breakfast this morning - took a bite, got up and walked around, then tried reading at the same time - in truth, I didn't like it much! I've been working so well at being mindful about what I'm eating, that now when I'm distracted, I don't want to eat!

I know I can sometimes munch mindlessly - but not very often these days (thankfully!).

I have to go to work this evening - so I will do this activity again when I eat my dinner with other people - and watch how it goes. I won't be home until midday on Sunday - so I'm posting this Day 22 report now.

PS - When I was at work I tried to eat my dinner whilst I was on the computer, and looking out for other people - but I found I didn't want to eat more than half of it.

Edited by: SWEETENUFGILL at: 7/27/2014 (10:32)
Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/25/14 2:42 P

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Day 21

Set the table, light a candle, play quiet music in the background: I did this :D

While you're eating, focus entirely on the food: I lost my concentration for a time in the middle, but came back to it again! I enjoyed the textures, flavours, temperatures, appearance etc

How it feels to eat a meal in that way: so relaxing that I don't want to do anything else now! Felt very good - I even made a coffee and took it back to the table to drink it, like in a restaurant - watching the candles and listening to the quiet music. I feel like I've had a magnificent meal - an event - and I feel totally at peace/satisfied.

Edited by: SWEETENUFGILL at: 7/25/2014 (14:47)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/24/14 1:33 P

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Day 20

I amazed myself today. I actually managed to eat just half a portion of each of my main foods today! I would not have thought this possible! And I felt satisfied enough.

I've starred this page as a favourite lesson because it gives me ways to deal with eating in social situations:

Eat half of each course if at a formal event where there are several courses, and at a buffet style event - just take a half portion of each thing and determine I will never go back for seconds; Take Food Only Once! For things like pizza (guess the same would apply to cake as well?!) it is suggested I make up my mind how much a portion will be for me - and stick to that - so for pizza, it might be '2 slices' and for cake it would be '1 slice' This seems like a do-able plan to me.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/24/14 12:29 P

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I had a victory today which I attribute to the 20 days of Linda Spangle's programme I've done so far: I tried a new recipe, and baked half a batch of high-protein, low carb almond-soy muffins - I made six altogether.

Firstly, I had a victory because I did not put a single speck of food in my mouth whilst I was making them - no little crumbs, no licked spoons etc. This was a change for me! Then, when they came out of the oven I felt an instant 'hunger' which I knew was not real hunger! So - I covered them with a clean tea towel, made myself a mug of tea, and went and sat in the garden and did a Sudoku puzzle. When I came back in, I bagged them up into two lots of 3: 3 are included on my meal plans for the next few days, and 3 for the freezer. I cleared up, washed all the utensils - and have not even tasted the smallest speck of them!

I don't think I have EVER baked anything like that before without immediately gorging one straight from the oven, licking all the spoons and scooping up the crumbs from the baking tin to eat!

This is wonderful! Not easy - I am still aware of them - but today, I had a victory over my emotional eating! Yay!


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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/22/14 4:53 P

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Day 19

(1) with each food today - take what you think is the right amount - then weigh or measure to check how close I come to being correct

I did this with museli, mixed nuts, and butter - and was OK on all of them.

(2) write down the ideal serving sizes for foods I eat most regularly

I already have a list on my kitchen wall, from Spark People, which includes my regular foods:

cereal - half a cup
Nuts - two tablespoons
dried fruit - a quarter of a cup
cooked rice - half a cup

I know already that cheese is a 'matchbox' size - which is about 25g
there is no recommended amount for oil really - most healthy recipes talk in teaspoons rather that tablespoons!



Edited by: SWEETENUFGILL at: 7/23/2014 (14:18)
Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/22/14 4:41 P

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Day 18

messages I had as a child:

You can't have dessert until you've eaten ALL your dinner
teased for leaving a small amount of food on my plate and never finishing it all!
I made it especially for you..............
If you leave it long enough (on the table) she (me) will finish it off

My new rule will be 'I will never go back and clean the plate after I have already eaten 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

www.sparkpeople.com/system/howitwork
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/20/14 1:56 P

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Day 17

Throw some food away - didn't have much to throw - ditched the last cup of dal as it had already been frozen once

List the foods you let go of today - 1 cup dal

How will I manage left-over food in the future - same as I do now really - use them in another meal! freeze them if freezable

How can I prevent having left-over food in the first place - continue to plan my menus 3 days at a time and use what I have in stock

I think I'm already good at this - I use sensible portion sizes, and follow recipe guidelines for quantities for one person. I already divide up recipes and freeze in single-serving sizes. I don't buy more than I need (usually).

There would be more of a challenge with the occasional things like cookies, cakes, crisps etc. But on a day-to-day basis, I don't waste food.

Edited by: SWEETENUFGILL at: 7/21/2014 (16:03)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/20/14 1:37 P

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Day 16 - two bites of a nurturing food

I didn't do this quite as set out in the lesson - I had already planned to have crisps and chocolate (small portions of each) with my packed lunch today when I went out for a hike.

I did that - and enjoyed the walk, and my lunch!

I did, however, discover that crisps are not nearly as nice as I thought they were, and that chocolate was pretty tasteless!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/19/14 2:22 A

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Day 15 - this is a challenging lesson today - two bites of a food I love

(a) choose one of your favourite foods - I bought a Linzer biscuit from Warrens
(b) eat just two bites - appreciate the flavours - it was wonderful, melting, sweet, sticky
(c) stop eating - throw the rest away - I put the rest in the Green Cone bin
(d) with EACH FOOD YOU EAT TODAY pay close attention to the first two bites - forgot to do this every time - did it at breakfast and dinner

I just had my breakfast: soya yoghurt, apple, maple syrup, cacao nibs: the first two were an explosion of juicy, cold, creamy, crisp, sharp, sweet, crunchy delight............. it was so lovely I did want to keep repeating the experience - but I don't go back for seconds

Dinner was sweet potato with veggie chilli - I love all the different tastes and textures. I layer my food so that I get lots of novelty tastes and textures as I eat.


Edited by: SWEETENUFGILL at: 7/19/2014 (14:19)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/18/14 3:42 A

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Day 14

I'm a breakfast eater - so this isn't a hard lesson for me. In the last 7 days I've had:

Museli, apple, sunflower seeds
Mushrooms on toast
Fruit and yoghurt
Porridge, jam and nuts
Overnight oats and peach with cacao nibs
Scrambled egg
Fruit salad

Two afternoon snack ideas: cubes of smoked tofu with cherry tomatoes; cheese and apple

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/17/14 2:24 A

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Day 13

I don't have a problem with forgetting to eat. Full stop.
Very occasionally I might eat lunch a bit later than I intended to - but even then, it's not way off the plan!

My problem is more my constant thinking about food: I am totally aware of all the meals and snacks I'm planning to have during the day, and always looking forward to the next one!

I can be flexible if I need to make a last-minute change, but having a plan is really important for me so that I just 'follow the plan' and don't start looking round for things to eat.

I've certainly been in situations which have prevented me eating at my planned time, and experienced chaotic eating as a result - eating in a sort of 'I'm STARVING', desperate way! But this is not my normal way of working!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/16/14 5:08 P

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Day 12

I did well in terms of eating for fuel today - when I want a 'filler' I am choosing fruit which at least does me some good.

I'm OK on this lesson I think - I do usually have some protein with all my snacks to keep me going longer.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/15/14 12:49 P

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Day 11

I am very mindful of 'fuelling' and eat at regular intervals every day. I plan my meals so that there are 6 fuel-stops in the day - I don't always need the 6th one, but I always have it planned so that there is something to eat if I DO need to eat.

I love the flavours of foods - and I enjoy layering my foods so that I get a variety of 'hits' in terms of flavour and texture.

I use seeds and nuts to add protein to my snack-meals - usually with some raisins or other dried fruit - one handful of nuts and one handful of fruit - I use my hand to measure the portion.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/14/14 6:00 A

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Day 10

I cannot ask someone to compliment me - that feels too weird and uncomfortable for me.

However, I DO receive compliments - and I am pretty good at accepting them I think, as I've done self-help work on raising my self-esteem before...... so I do say 'Thank you!' or even 'Thank you for noticing'.

I do often find myself then 'qualifying' the compliment (unnecessarily) by telling them 'oh, I've had it for ages' or 'oh, this dress is flattering/hides my middle' etc etc! So I shall stop doing that and just thank them for the compliment.



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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/13/14 8:07 A

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Day 9

Like some other people, when I first read today's lesson I thought it didn't apply to me, because I'm not obviously overweight, and no-one is close enough to me to comment. But, I realised that it DOES apply to me - because I hate it if someone says 'I thought you weren't eating xyz?' etc - and today I DO have a good friend I can read these to. She often comments about her sister-in-law being overweight and eating too much, and her daughter putting on weight - so I'm thinking she probably does look at me and assess my weight!

1) If you see me eating something that's not on my plan - ignore it completely (I know what I'm doing - and it probably is part of my plan!)

2) When I'm making progress, such as losing weight - give me non-food gifts, rewards (such as your time!)

3) When I'm struggling or gaining weight - ask me how you can help me

4) When I'm making progress you can't see (eg self-esteem) - ignore my efforts and my changes

5) When I've maintained my weight (even though I may still want to lose more) - compliment me on my looks and choices

Just now, I arranged with this friend to spend the afternoon catching up over tea down at the beach hut, and she said 'I'll treat us to cake' - I was able to say 'I don't want to eat cake today - don't let that stop you though; I'll bring a peach - would you like a peach?'

Edited by: SWEETENUFGILL at: 7/14/2014 (05:52)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/11/14 2:30 P

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Day 8

I shall be at work all day and overnight. so am posting ahead of the actual day - to keep my place, so to speak!

I live alone, and am not obviously overweight, so asking people to help me is not really on my agenda. However, I can think of some situations where it might be useful to ask people not to leave me with foods that are triggers for me to overeat - like cookies, potato chips, chocolates. I do already try to give people stuff to take home with them, and I do already throw some things away in the food-bin in the garden............ so I'm not doing too badly on this already I don't think. Most people already know that I like 'healthy' food - and will bring me nuts or fruit etc.

I certainly have one friend who will bring biscuits etc to my house, for me, and I haven't had the heart to turn them down. I'm not sure what I could say. 'It would help me if you didn't bring me biscuits' - that sounds kind of rude, not sure I can do it!

Perhaps I could say something like: "It was really sweet of you to bring these............. but I have difficulty having them in the house, so I am wondering whether you'd mind taking them home with you - to save me from eating them!" If they insist on leaving them with me I will take them down the garden and put them in the food-bin in the ground.

I shall also take responsibility for not bringing any food home with me from someone else's house! 'No thank you' should work there! And that includes any cookies left over after the staff meeting!!!!!

Edited by: SWEETENUFGILL at: 7/11/2014 (14:34)
Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/11/14 2:20 P

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Day 7

My copy of the book arrived - which was great !

I decided on one, powerful, statement to support my success:

I can do it - because I love myself

I was able to bring this to mind several times during the day, and it really helped me stick to my plan - even when I was shopping :D

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/10/14 6:27 P

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Day 6

Well I watched for chances - but didn't get offered any food today - or get into any food situations - so I'll have to keep watching for the chance to try out this 'Not just yet. I'm going to wait a while' (although, being British, it sounds beter as 'Not at the moment, thanks, maybe later.')

3 of my high risk events are: tea with a friend (involving cake); the bring & share events; pay day (when I tend to want to throw caution to the wind and reward myself with food!
I haven't come up with any 'what will I do to protect my programme' solutions for this yet - more thinking needed.

One thing I did to protect my programme today - I took enough 'allowed' food with me for my 12.00 - 22.00 shift.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/9/14 4:41 A

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Day 5

My magic notebook will be on my phone - it's always in my pocket and I can quickly note the food I thought of and then 'save' the message and think about it later. I can't see myself using a notebook throughout the day.

I can then look at my saved notes at the end of the day and decide if I want to plan to eat them, how much, when and where.

I don't think I have foods that I need to leave bigger gaps around at the moment - there isn't anything that I constantly think of that I can't have. I already 'modify' most of the time - if I find myself fancying bread, for example, I do make a plan of how I can eat this in the healthiest way.

I had an experience a few weeks' ago when I found I was stopping at the ice-cream shop every day after work if it was sunny weather. I realised it, then stopped doing it!

This seems a slightly difficult exercise to do - because I'm sort of reluctant to actively focus on 'thinking about food' - almost like I'll have to think of food to think about! But I haven't got Linda's book yet, and that would probably be helpful.

For me, I think there are two categories of food like this: there are foods that I start thinking about eating - like 'I really fancy a pizza for tea' which I have time to think about and plan - then there are the foods that appear in front of me - immediate triggers - no time to make a note about it! - have a cookie. I can see that the 100 days covers triggers later on, and this exercise today is about being aware of my behaviour.

However, just writing this has shown me that there are foods that re-appear on my thought-list from time to time: bread (crusty), ice-cream (when it's hot and sunny), chocolate (when I feel upset, or see other people eating it), fried food (I eat it often to mark the beginning of a rest period - days off or holidays).

Anyway - for now, I shall (a) use my phone as my magic notebook (b)plan to eat it another time and (c) observe food gaps - and then extend them

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/7/14 5:15 P

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Day 4

I was pondering this all day yesterday - and a really simple answer sprung into my head:-

my narrow path is when I am rigid about what I will and will not eat; I hear myself saying 'oh, no, I can't eat that.' or 'I'm not eating xyz a the moment.' and (a) I'm a right pain, and (b) it usually ends up in overeating the thing I'm trying to avoid eating (or something similar)

my wider path is when I THINK 'How can I modify this?' or 'How can I get the experience I seek in a healthier way?'

I have read about how they make foods irresistible by 'layering and loading' them - which makes them very, very attractive to us. So, I've been embracing that idea and looking at how I can layer and load my food in a healthy way. This means, for me, adding colours and textures as well as flavours to my food. So my porridge might have some raisins in, with a dollop of jam, a sprinkle of toasted seeds and a splodge of soya yoghourt on top - pow, pow, pow - very exciting to eat and not tooooooo bad!

Thinking about exercise, my narrow path is sticking with the safe options, easy routines, working under my level really! The wider exercise path would be to 'have a go' and 'push the boundaries' to work a bit harder occasionally!

Edited by: SWEETENUFGILL at: 7/8/2014 (15:56)
Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/7/14 3:53 A

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Day 3

a) identify a task you don't feel like doing, and do it anyway: do my menu plan for the next 3 days

b) notice how it feels to accomplish the goal: relieved (and a little frustrated not to have more money=freedom to spend on good food)

c) make a list of actions you plan to stick with today, regardless of how you feel now
- get up and do my planned cardio routine - done
- plan my meals for next 3 days - done
- go to launderette -done
- leave work on time - done
- do my FlyLady Weekly Home Blessing - changed sheets and emptied bins
- only eat what's on my food plan - done :)

Edited by: SWEETENUFGILL at: 7/7/2014 (16:48)
Gill

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

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

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




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/6/14 2:22 A

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Day 2 - am I 'interested' or 'committed'

I need to DECIDE: I will always be committed to my health and fitness plan, which includes gaining and maintaining a healthy weight. I will establish a clear plan.

emoticon I will fulfill my plan even when it's inconvenient.

How will I stick with it, no matter what?

emoticon I will use a star chart to celebrate each aspect of my plan that I fulfil AND I will keep going even it I slip up

Do at least one thing today that demonstrates my commitment:

emoticon Today I got up 30 mins earlier and did yoga

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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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/5/14 10:48 A

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Day 1 Ė THESE ARE MY NEGATIVE BEHAVIORS AND MY MANTRA TO CHANGE THEM.

1) I used to wait too long to eat, but now I am different because I either a) eat when I am hungry or b) have something by my side to nibble on to fill that immediate hunger (thereby avoiding eating loads of foods not on my plan and overeating).
2) When I got stressed, bored, and/or anxious, I used to eat foods that were not in my plan (sweets, etc.) and then feeling like I failed Iíd overeat, but now I am different because I either a) avoid those foods altogether or b) if I do eat those foods, I have only a very small portion so not to blow my calorie level.
3) I used to eat a very large breakfast or lunch and then eat too much at night, but now I am different because I eat less at breakfast and lunch so I can have more at dinner if I need it which is when I am more prone to eat.
4) I used to eat to jeopardize my success (loss weight or get compliments), but now I am different because I believe I deserve success.
5) I used to now count my calories or track my food, but now I'm different because I am on Sparkpeople and track my food to count my calories.

This was much harder to do than I expected and took a lot of thought and preparation. And it actually gave me encouragement to think I CAN change my behavior if I change my thoughts. Sounds so ridiculously easy and we have heard it a million times before, but to actually participate in it is mind-breaking really. I liked it! Now the key is to carry those behaviors and changes around with me so I can remember it. I may say them each day in the morning and evening as a mantra/meditation to get in the habit of thinking them. After all, I have had years of habit-forming-harming thoughts, why not kick them out and replace them with habit-forming-advantageous thoughts instead? barbara

Edited by: 1KINDREDSPIRIT3 at: 7/5/2014 (10:49)
Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/5/14 8:57 A

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I am pondering Day 2 because I shall be off to work at 9am and not home until 11.15pm - so won't have much time. I've been googling the question of interest versus commitment - as I don't have Linda's book yet - and I liked this from a website called freeatlasthypnosis

"At what point does your interest cross that fine line and become a commitment or a major lifestyle change for you? Simple! When you look forward each and every day to doing it, or there is something inside of you that makes you feel like you just canít or donít want to live without it! When you feel that intensity, you know you are completely in Ė committed to someone or something."

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/5/14 7:41 A

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Day 1 (my book is on order second-hand from Amazon - delayed by a week)

I'm not totally sure that these 'answers' are 'right' yet - they need to be SMART and I found it very hard to think of how to overcome the negative habits! But - they're the best I can come up with at the moment. I may revise them as I get more savvy!

emoticon I used to use food to squash down feelings but now I stop and name my feeling

emoticon I used to dislike getting hot and sweaty but now I look forward to my shower

emoticon I used to dislike feeling sore muscles but now I know I am keeping my muscles strong & supple

emoticon I used to have a 'one won't hurt' mentality but now I think 'is it worth it?'

emoticon I used to feel 'left out' where food's concerned but now I feel great about sticking to my plan

emoticon I used to tell myself 'You're not really fat anyway - you don't have a problem' but now I say 'I have more fat than I want'

emoticon I used to lack 'endurance' and give up before the end, but now I want to see the results of sticking to it.

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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CD13384562 Posts: 7,356
7/4/14 8:07 A

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Gil is your book on the way? You can start day 1 whenever it's best for you.

I like what David's book had to say!

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/4/14 4:18 A

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Not having the book, and seeing there are several threads going already, I am pasting useful info for myself here (looks like number 3 is the most important one!)

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.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/4/14 4:01 A

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the day before Day 1!

Gosh - this is difficult! I guess it's because our reasons for failure are hidden from us; subtle, insidious, they creep up on us................ and before we know it............we've fallen 'off the wagon' again! I managed to be a raw vegan for over a year - lost weight, gained health and energy and happiness - then a big tin of chocolate candies appeared at work at Xmas and led me right back to my old ways! AMAZING! I'm reading a book by David Kessler 'An end to overeating' which explains why these processed, manufactured foods are so irresistible - it's like we're being drugged really............. awful. Anyway - over and above that - things I know about myself?

- I use food to squash down feelings
- I don't much like getting hot and sweaty, or feeling any discomfort (like sore muscles!)
- I have a 'one won't hurt' mentality
- I don't like feeling 'left out' where food's concerned
- I tell myself 'You're not really fat anyway - you don't have a problem'
- I lack 'endurance' and seeing things through to the end - I always give up

Today, whilst I'm at work, I shall think about these things and come up with the second half of the statement for Day 1.

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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CD13384562 Posts: 7,356
7/3/14 12:40 P

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Great ones Gill!

JUNEAU2010's Photo JUNEAU2010 SparkPoints: (284,100)
Fitness Minutes: (48,145)
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7/2/14 8:20 P

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Fantastic!

Go beyond success...
be significant.
- Dave Dravecky

There can be no great accomplishment without risk - Neil Armstrong


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7/2/14 5:38 P

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These are great goals, Gill.
emoticon
~Beth

"Whether you think you can or think you can't, you're probably right."
~Henry Ford


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,531
7/2/14 2:11 P

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I am planning to begin on Saturday 5th July 2014, with, or without, the book. I've done my 10 reasons why I want to reach and maintain my goal weight. So - here goes:

1. So I can wear dresses and skirts withouout my inner thighs chaffing
2. To feel great in swim gear and enjoy the beach more
3. To move confidently in my body (not thinking 'does this make me look fat?')
4. To feel lean and energetic (not have spare blubber on me)
5. To feel vibrant and youthful (not old and frumpy)
6. To have a toned, firm body (to be able to jump without my fat wobbling)
7. To enjoy wearing summer clothes (not staying covered up on hot days)
8. For my son to be proud of his Mum
9. To feel free
10. To be able to wear anything I like and feel prettier

Edited by: SWEETENUFGILL at: 10/2/2019 (15:55)
Gill

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

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

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




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