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KALISWALKER's Photo KALISWALKER Posts: 23,108
6/19/18 12:54 A

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100 More DWL - Day 1 - Others Have Done It

I am so happy to have her new book. I LOVED 100 Days of Weight Loss and did it twice, one day at a time. Now I have the new book and look forward to more motivation and weight loss ideas.

There are times I have felt weight loss was impossible. I have watched my 600 Pound Life and thought I would never get that big, then realized I have eating issues too, just not as extreme. I realize I am an emotional eater. I eat when I am happy, sad, bored, or need to self sooth when I have pain, or can’t sleep. Can I stop emotional eating?

I know others have been successful at weight loss including close family members and many Spark friends.

I can successfully manage my weight. I need to focus on what works for me to lose weight and exercise to be healthy and happy. Others have done it, I can too!

Stick with it. Do it every day!
Intentional Daily Exercise
Drinking 8 glasses of wate, drink water with meals, before dinner
Nutrition Tracking
Menu Planning – aim for 15 vegan meals per week
Breakfast
Freggies/Fiber
Sleep aim for 8 hours

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/18/18 1:48 P

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It`s been a busy January but I am back!

Day 53 Food is my best friend

Food works for everything! Food can become your best friend, the only way you know to fix your problems.

Emotional eating is a shield from uncomfortable emotions – when we're bored, lonely, stressed, angry, upset. We'd much rather have these emotions taken care of some other way -- with arms around us, some appreciative words, even something interesting on TV. But when we search for solutions and come up empty, we're stuck with figuring out how to fix our own problems.

++++++++++++++
Write down a list of times when food becomes your friend.

When I have physical pain, am anxious, lonesome, bored.

I gained a lot of weight by running to the vending machine at work, just so I would finally take a break when I was tired; get out of my office, stopping thinking about work for a few minutes.

When my kids were younger, when I took them for swimming lessons, I would give myself a little reward by getting something from the vending machine.

I had a biopsy Tues. and wanted to go out for lunch after. Later at home the freezing was out and it was painful. I felt a little jittery and wanted something to distract and comfort me till I felt better, and to help pass the time. For dinner I ate comfort food – meat, mashed potatoes, gravy and ice cream. Day 2 I ate the same things, but I did go out to a movie. I never eat in movies (2 plus years). Now Day 3… thinking about how to comfort myself, should I need it.

I do use food to cope with life and comfort me. My husband is not demonstrative or a hugger or a talker, but he is lovable, thoughtful and is my dear companion.

Going to a movie gets me out of the house away from the food, and gives me a lift.
At home – soak in the tub. I should take up a hobby… thinking… I did teach myself how to sew and made some very nice things. I should buy a new sewing machine.

I get it! Eating is the here and now, the focus of my attention and the physical sensations of eating blocks out unpleasant physical and emotions feelings.

I need to identify the emotions and look for a healthy outlets, rather than just shuffling off to get food.

Edited by: KALISWALKER at: 1/18/2018 (13:56)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/5/18 11:19 A

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Day 52 Food is an instant fix

Food provides a reliable instant fix. From the 1st bite of cookie or candy bar, you can feel a nice sense of pleasure and satisfaction.

1) Eating provides a great way to procrastinate to avoid beginning a task.
2) Food also provides entertainment, a solution to times when you have nothing to do.
3) Food to solve boredom.
4) Eating to avoid life. Times you just don't feel like doing anything? You feel exhausted or emotionally worn down, eating doesn't seem to take any effort.

Fix - identify exactly what you don't feel like doing. Remind yourself: "The task will still be there after I finish my food, so I might as well go ahead and do it." Look for healthier ways to manage your avoidance and then leave food out of the picture.

++++++++++++++++++++++
Identify times when you’re most likely to eat in order to avoid doing something. Plan ways you could handle these tasks without eating something first.

I love to go out to eat. Going out to eat is avoiding something – shopping for groceries and prepare a tasty meal. Going out to eat is entertainment, it gets me out of the house and feels like ‘I’ve done something’.

Entertainment - When I eat with the kids after school, it feels like a social thing to do.

At home I usually stick to 3 meals a day, but before Christmas I was eating baking chips while watching TV in the evenings.

Eating provides a great way to procrastinate - eat something first, you'll be able to tackle it more easily.

I am not sure if I do this… will have to think about it.

Times I use food as an instant fix – when I wake up during the night I will eat cereal and milk. I think it helps me get back to sleep, but I will stay up for 2 hours any how, so it’s likely an entertainment.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/4/18 11:34 A

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Day 51 What is emotional eating?

Emotional Eating; defined as: Anytime you reach for food when you aren't physically hungry or needing nutrition. Using food to ‘fix’ emotional needs. There went the diet!

Before you put anything in your mouth, ask yourself, “Is this hunger or a desire to eat” If you’re having a desire to eat, catch yourself on the spot and ask, “What’s going on here? What’s making me want to eat right now?”

Decide if you need fuel or if your food desire is related to your emotions.

Using food to "fix" your emotional needs. Eventually emotional eating will destroy your diet plan as well as ruin your motivation and your self-esteem.

Stopping Emotional Eating

1. Before you put anything in your mouth, ask yourself: Is this hunger or a desire to eat?

2. Recognize what you're doing it. Pay attention to the times you eat when you truly aren't hungry. Analyze your habits such as having a bowl of ice cream every night at bedtime.

3. If you decide you are hungry, give your body some fuel. But if you're having a "desire to eat" catch yourself on the spot and ask: "What's going on here? What's making me want to eat right now?"

4. Consider how you could take care of your needs instead of appeasing them with food.

Times I eat when I am not truly hungry. Look for patterns - times, place, people, what activity was I doing?

Ask myself IS THIS HUNGER OR A DESIRE TO EAT? What is making me want to eat right now? How can I take care of my needs without food?

Think about how many times you eat for reasons other than to fuel your body.
+++++++++++++++++++

I will have to monitor my eating activities to see if there are patterns. Nothing in particular comes to mind though hubby and I did have ice cream last night before bedtime. I did eat Nanaimo bars at Christmas till they were ALL, just standing in the kitchen gobbling them up till they were all gone - intentionally!

Edited by: KALISWALKER at: 1/4/2018 (11:44)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/3/18 10:39 A

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Day 50 Ten-minute solution

Suppose you're trying to exercise every day. But at times you just don't feel like it and you can't seem to drag your feet out the door. Make a deal with yourself that says you only have to exercise for 10 minutes, and after that you can quit! Then go do it.

Sometimes, at the end of ten minutes, you’ll feel relieved it’s over and you’ll stop. But other times, you’ll realize that you feel better and you might decide to keep going longer. Either way, you’re a success!

While 10 minutes of activity may be the secret to getting you started on a consistent exercise plan. Taking a 10-minute walk or bike ride will usually give you an energy boost. Even a small amount of exercise will bring improvement! Think of it this way. If you walked just 10 minutes every day for one entire year, you would see major changes in your muscle tone, your weight, and your overall health. At the same time, it will also sharpen your thinking, brighten your eyes, and lift your spirits. Research shows that doing 10 minutes of exercise 3 times a day brings similar benefits to doing 30 minutes at a time.

Getting started can be 1/2 the battle. What happens if you don't feel like doing your activity again the next day? Something is better than nothing! To sustain your exercise plan, break it down into levels that you know you can handle. Then to get yourself going, use the concept of the 10-minute solution.

+++++++++++
Of course with the New Year I am doing my best to exercise daily. The 10 Minute Solution is a good thing to remember on days when I don’t feel I have time or the desire to exercise.

Edited by: KALISWALKER at: 1/3/2018 (10:40)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/2/18 12:41 P

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Day 49 Just do something; then you're started!

Anytime your motivation slips away take one step. Simply tell yourself - do something; then you’re started. Whatever positive step you’ve taken, repeat it daily for a minimum of three days. Doing something moves you past the barrier of interia! Your mind recognizes you done something and keeps you going!

Pick out the tiniest action you could take, whether take a five-minute walk.

It's an immediate solution for times when you can't seem to budge. Tell yourself “Just do something; then you're started.” Doing something moves you past the barrier of inertia. Once you've started, your mind recognizes that you've been successful and it helps you keep going. All you need is one positive step! Take one walk, eat one healthy meal, then mentally acknowledge that you're over the hump! Woohoo!!!

Getting started is critical to reviving motivation. That 1st step to take next time you feel immobilized, repeat the phrase "Just do something; then you're started" and put yourself back into action! After it starts rolling, momentum takes over and keeps it going. The same concept is often true with our eating or exercise efforts. After you've broken through your inertia, you need a way to keep going and build momentum.

With whatever step you've taken, plan to repeat it daily for a minimum of 3 days. Once you sustain a positive action for at least 3 days in a row, you'll begin to get back your confidence and regain a sense of control. And with a new attitude, you'll be more willing to stick with your plan.

Get out of the rut, then stay with your efforts for 3 days and you'll find yourself back into a rythm.

+++++++++++++
Define inertia - a tendency to do nothing or to remain unchanged. Focus on breaking through inertia!

How to overcome inertia, the habit of laziness.

3 days to success! Just do something list. Pick one positive step, repeat daily for 3 days!

Make a nutritious meal
Walk to the pond
Declutter 5 minutes
Menu plan, grocery list
Pull out exercise clothes
Look at Sungod exercise schedule
Look at Kennedy Heights exercise schedule
Find Vancouver swimming pool programs!

Edited by: KALISWALKER at: 1/2/2018 (12:44)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


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LIVINTODAY's Photo LIVINTODAY Posts: 9,224
1/1/18 1:36 P

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YAY!! OF COURSE we want to, Lynn! And we CAN!

Wanda

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

Eastern Standard Time




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KALISWALKER's Photo KALISWALKER Posts: 23,108
1/1/18 12:45 P

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Day 48 You gotta want to...

The list of “I can’t” items from yesterday – instead of saying “I can’t,” change them to read “I don’t want to”. Go through again, but this time, start with the words, “Wait a minute. Of course I want to!”

Write the new list again, but in front of each item, write the words, “Of course I want to…,” reinforcing your plan to actually make it happen. Pick one of these goals and write it on a separate piece of paper along with the words, “Of course, I want to.” Carry this with you and read it often. Describe how this worked for you.

Maybe deep down you don't really want to do the work or invest the time or effort it takes to change your life.
+++++++++++++++++++++++++++++
I don’t want to make an effort, I don’t want to diet, I don’t want to exercise.

For me - "I can't exercise" might mean - I don't want to stop what I am doing! Exercise is boring! Walking outside is cold! "I can't diet" might mean - sometimes I get bored with diet food. Sometimes I want to eat at my favorite restaurants and REALLY enjoy the food - Chinese & Indian.

Set tiny goals! If you still have a hard time taking action, split the issue apart and consider which pieces you don't feel ready to take on. Set some tiny goals based on what you "can" do.

Determine your tiny steps, then reinforce your new goals by saying, "Of course I want to..." Then follow through with what you've planned.

Wait a minute! Of course I want to!

I want to get over being lazy
I want to stick to a diet
I want to stick to my exercise plan

This is my daily self-talk

OF COURSE I WANT TO!!! I WILL FIND A WAY!!! I CAN DO IT!!! YES I CAN DO IT!!! I WILL DO IT!!! I WILL DO IT EVERYDAY!!! I WILL BE THE PERSON I WAS MEANT TO BE!!! I WILL FOCUS ON CONSISTENCY!!! THIS IS MY YEAR TO BE STRONG, SLIM AND HEALTHY!!!

Edited by: KALISWALKER at: 1/1/2018 (12:51)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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LIVINTODAY's Photo LIVINTODAY Posts: 9,224
12/31/17 8:51 A

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You can do it, Lynn! When you find a way to deal with those hard things it will be YOUR way and you will move one step closer to your goals!


Wanda

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

Eastern Standard Time




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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/30/17 5:00 P

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Day 47 Kick the I can’t, I'll find a way!

I can't - 2 little words will almost always keep you from being successful! Think of all the situations where you let those words slip out.

Negative self-talk – change it to positive self-talk. Add the phrase, “maybe I could…,” then come up with a new action plan for each of these areas.

+++++++++++++++
I WILL FIND A WAY!!! I CAN DO IT!!! YES I CAN DO IT!!! I WILL DO IT!!! I WILL DO IT EVERYDAY!!! I WILL BE THE PERSON I WAS MEANT TO BE!!! I WILL FOCUS ON CONSISTENCY!!! THIS IS MY YEAR TO BE STRONG, SLIM AND HEALTHY!!!

“It’s hard to get over being lazy but I’ll find a way.”

Maybe I will start tracking everything in my BUJO and string together daily goals
Maybe I will make a new daily plan to give myself better time management
Maybe I will see my successes build and gain momentum

“It’s hard to stick to a diet but I’ll find a way.”

Maybe I will sit down after dinner and write out the next day’s menu
Maybe I will record all the food I eat and track calories
Maybe I will freeze the chocolates, etc. around the house
Maybe I will make a new ‘standard’ shopping list

“It’s hard to stick to my exercise plan but I’ll find a way.”

Maybe I will aim for 5 minutes on the treadmill – morning, noon, and night.
Maybe I will do 10,000 steps a day – 3,000 in the morning, 4,000 afternoon, 3,000 evening.

Edited by: KALISWALKER at: 1/1/2018 (12:30)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 57,680
12/29/17 11:17 P

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I like your idea of "lowering the food" priority .... After all, since it really is for fuel and nourishment, it should not become a hobby or pastime .... There are "other" things in life more enjoyable without repercussions ....... good message and something to think about for sure! emoticon

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
....................................
-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/29/17 12:04 P

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Day 46 If not food, then what?

When you lower the priority of food, you force yourself to put something else in its place as the dominant interest in your day. As you focus on the non-food items on your list, look for ways you can give them more emphasis or attention.

Spend time thinking, doing, or in some other way, focusing on that item, person, or activity. Assign it a very high priority, making it far more important than food. Write down your plans for this. At the end of the day, write a few notes about how you now feel about that item or person. Over time, do this with the rest of your list.

As you focus on the non-food items on your list, look for ways you can give them more emphasis or attention. For example, you might spend time playing with children or plan a movie night or watch a favorite tv show with your spouse or a good friend. By increasing your commitment to these important things, you'll find you can replace food in your life more easily.

When you lower the priority of food, you force yourself to put something else in its place as the dominant interest in your day.
++++++++++++++++++

What's Important List

1 husband
2 time with grandchildren
3 summer with grandchildren
4 Colebrook Church
5 planned activities with friends
6 friends in the neighborhood
7 home
8 travel south
9 exercise
10 appearance
11 food

Edited by: KALISWALKER at: 12/29/2017 (12:04)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/28/17 11:54 A

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Day 45 Food—important or not?

What if you could eliminate food as the center of your life by choosing specific times to let food be important, and then other times unimportant. Designate specific times to let food be important, then other times, treat it as being unimportant. You can’t make food special all the time, so be selective with when you call it important. When you spend time with others, you can still choose to let food be unimportant, and instead, focus on giving love and attention to the people around you.

Eating doesn't always have to be especially fun or exciting. Lots of times it's providing fuel, you have to eat it anyway. Boring food, just label it as unimportant.

When it comes to eating, a surprise birthday party or even an exotic new restaurant can suddenly change your view of food. During these times, you can make a decision to let food be important.

Designating food as important doesn't give you permission to overeat. Instead, it allows you to openly appreciate and enjoy good food. If you've labeled food as important, make sure you don't punish yourself by saying things like, "I shouldn't be eating this!" Simply relax and enjoy it.
++++++++++++++++++++++
Food is important when someone makes an extra special effort to make a meal. Last night Jill made pasta sauce for lasagne from scratch. She roasted tomatoes, garlic, basil and olive oil in a low oven for 4 hours. It was delicious and I ate slowly to savor the flavor and really enjoy it.

Make a list of times, places, or even specific foods to view food as unimportant/routine.

- breakfast when I am not hungry, I eat for fuel to get on with my day.
- lunch when we usually have leftovers
- a quick meal when I am hungry and it’s time to fuel up

Do you finish a meal and start planning what you'll eat next?

Yes when I am dieting I think about food all the time. I become obsessed with menu planning, shopping for groceries, measuring quantities, calculating calories, etc. If I am hungry I think about what I will be eating my next meal.

How would you like to see food and it's role in your life? Something I enjoy but keep in moderation.

Make a list of times, places, or even specific foods that you would usually give the designation of important.

When someone makes me a special meal ie. Dinner party, a new recipe, homemade baking, etc. Going to my favorite restaurants and really there can only be one favorite Indian, Chinese, breakfast restaurant. When I make a special meal such as turkey dinner with all the fixings!

Edited by: KALISWALKER at: 12/28/2017 (12:01)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/27/17 12:33 P

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Day 44 It’s not the right time

~ Is something in life demanding a huge amount of your time and energy right now? "Dieting" (focusing on weight loss) also requires a certain amount of time and energy, so if you're already feeling drained, you might need to ease up and take a bit of a wider road for now.

Life does not stop when we try to lose weight, and we will need to look at how we can make losing weight work as part of our normal days, routines and social events :) But don't assume you can keep it there just because you're busy. When losing weight becomes important enough, you'll figure out how to make room for it being "the right time" :)

If losing weight is truly important to you, make it the right time.

1. Are you currently facing a major life issue?

Not at this moment. Later today I find out the results of my mammogram….

2. Is something demanding a huge amount of your time and energy right now? Yes, it’s Christmas and we have family guests staying with us. It's a busy and fun time. I am not focused on weight loss, but I would like to lose weight. Hmmm....

3. Are you simply dealing with your ordinary life? Yes.

How is your program is going so far? I am continuing with 100 DWL so I am preparing for future weight loss. But at this moment my weight is on the uptick.

Write a few ideas on how to make your diet work in spite of these obstacles. Portion control, more freggies, record all meals eaten.

Perhaps you should postpone until after __________ is over. OK our guest leave on Friday and we head south on Saturday. Saturday we leave with an empty pantry and fridge, easy to get started for the New Year and diet.

It would be better to try to just maintain your weight so you can focus on an extraordinary thing happening in your life. Having our guests with us this Christmas is an extraordinary
event, so I can forgive myself. They will only be here 3 more days so I will enjoy this time with them and focus on my diet in a few days.

I choose not to worry about weight loss today Wed, Thurs, Fri!

The 'RIGHT TIME & DAY TO LOSE WEIGHT' Saturday, Dec. 30th! My diet requires my full attention and commitment. I have to focus, menu plan, shop for groceries, prepare nutritious meals, eat nutritious calorie appropriate meals... and repeat, day after day.

In 2016 I lost 32 pounds in 3 months! I did it before I can do it again.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/26/17 12:34 P

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Day 43 I Choose To, not have to

Instead of saying, “I have to,” when discussing your actions or goals, substitute the words “I choose to.” Any time you feel like you have to do something, say “I choose to.” Then take steps that move you toward the outcomes you want.

You choose to do certain routine things because you don't like what might happen if you don't do them. Starting today, say "I Choose to" when discussing your actions or goals." Now the phrase "I have to go to work" becomes "I choose to go to work." And "I have to lose weight becomes "I choose to lose weight."

For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.

I have to (versus I choose to)...
~ stay on my diet plan
~ clean my house
~ exercise today

Anytime you have to do something, say "I choose to," and then take steps that move you toward the outcomes you want.

Regardless of the issue you're facing, switch your words and say, "I choose to... Use this phrase regularly - "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.
+++++++++++++

I like to think of the outcome too!

I choose to _____________ because I like the outcome _____________

I choose to make a picnic lunch so I can have a fun outing with the family
I choose to get ready to go out so we can all leave for the outing and not keep everyone waiting
I choose to be energetic so I can walk the sea wall and create fun memories with the family
I choose to menu plan so I eat calorie appropriate meals and loose weight


Edited by: KALISWALKER at: 12/26/2017 (12:43)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/25/17 10:29 A

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Day 42 Make it matter

When something becomes really important to you, getting motivated is easy, happens almost naturally, you feel a sense of enthusiasm bubble up within you.

How does your weight affect you?

Raise the importance - Imagine a scale of 1 to 10.

~ 1 on the left has no effect on me whatsover.
~ 5 in the middle bothers me some, but not enough to do anything
~ 10 overwhelms me; I think about it all the time
++++++++++++++++++++
Boost my motivation to stay on a diet by making the outcome more important. I need to recognize how much it hurts me, bothers, and is holding me back.

Yoyo dieting does not work for me. I truly need a lifestyle change where my weight goes down and I maintain the loss.

List of ways that being overweight bothers me. Remind myself that my weight bothers me a lot and I can't wait to see improvement.

5 I want to feel younger
5 I want to look younger
10 I want ease of movement
7 I want to be healthy
10 I do not want to be the fat girl in the picture
7 I want to feel confident
10 I want to take on new interests like kayaking with Mrs. Santa
10 I want to fit into attractive clothes
10 I need to see the numbers go down on the scale so I feel accomplishments
8 I want to reduce the impact of my arthritis
7 I want to be able to hike 10K’s and go wherever I want
10 I have been on Spark 10 years! Enough!!!!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,235
12/24/17 1:46 P

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Lovely to hear you feeling excited about 2018. I started a BUJO after reading Susan's blogs (FOCUSONME57) - just a basic one - but it's working well for me; I've got rid of lots of 'other' notebooks I had on the go and am gradually putting everything in the BUJO. The only extra thing I think I'll keep is the notebook I have in the kitchen for menu planning and shopping lists.

Enjoy the festive season!
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Gill

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

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

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,108
12/24/17 12:00 P

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Day 41 Motivation is a choice

JUMP START YOUR ACTIONS!

Invent new tricks and create fresh ideas that will inspire you toward action.

Motivation affects everything!

From staying on your diet to cleaning your house. Motivation can give you that sense of enthusiasm and you might not think much about it when you have it, but when it disappears, we can be in big trouble! Perhaps you won't know where it went or how to get it back, and it feels impossible.

Because your drive and energy originate inside your head, you have the ability to motivate yourself any time you want. You just have to get up out of your chair and make it happen.

Create a list, then simply do the things on your list and surprise -- you'll have boosted your motivation. You may still have to push yourself during times when you don't feel like doing your exercise. But if you know how to get yourself started, you'll always make progress.
++++++++++++++++++
Make a list – follow the list!

Energy & Drive – are in your head. Get up out of your chair and make it happen!

Remember the 5 Second Rule – act on first impulse/thought

What helped boost my motivation in the past – blogging, sticking to a daily routine, living small – repetitions, following a schedule, focus, desire to succeed, pursuing an important goal

Jump-start your actions. I like that 2018 is close at hand. It’s a new year, a fresh start, and that motivates me to start anew. I need to have a plan in place that I can see myself succeeding in. It has to be detailed enough that it is a check list.

I am excited about my 2018 BUJO. I have bought a few books, stickers and pens to get started. I will motivate myself!

I am someone who does well with New Years’ resolutions.

Timers help me get started with tasks I hate. Listening to audio books while I am exercising, cleaning the house, etc. help me keep going.

I need to create positive thoughts, self-talk, and attitude. It helps to do 100 DWL and spend time in the morning thinking about it, but for better time management I should do it later in the day after I have exercised and got my work done.

Pick an area you would like to change and then make a list of every possible action you could take that would move you toward that desired goal.

Exercise

Morning Walk

Night before layout clothes, shoes, jacket, hat, charge MP3
Go to bed at 9:30
Lights out at 10 PM
Get up at 6 AM – drink glass of water, dress, grab MP3, get outside right away
Walk 30 minutes

8 AM Water aerobics

Gym – Monday, Wednesday, Friday

*Treadmill or walk in the park 10,000 steps daily

Morning 3,000 steps
Afternoon 4,000 steps
Evening 3,000 steps

Look at other park activities

*Meals/Diet/Calorie Tracking

Each evening after dinner plan tally the daily calories
Each evening after dinner plan the next day’s menu
Next day follow the plan
Spend more time doing and less time thinking, planning. JUST DO IT!!!

Edited by: KALISWALKER at: 12/24/2017 (12:10)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/23/17 1:08 P

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I have company and was going to skip today, but I am already 8 days behind and need to keep up the momentum. I have not been as thoughtful as I usually am, but I did it anyway!

Day 40 Having an eating experience

Make the experience around the food. It’s not what you eat, it’s about how you eat, where you eat, with whom you eat and how you feel about it all.

Sometimes we don't want food at all. Instead, we simply want to enjoy being around it. Shopping for food, then cooking it, arranging it can bring us great delight. In other words, we want an "experience" around food.

Recognize your goal is to enjoy a meal, consider setting things up to make this happen. Let the food become a minor part of your event.

Create your own eating experience. What you really want from this eating event? Arrange the room, decorate the table and choose the music that will add to your event.
Are you in the mood for a quiet, romantic evening? Or do you crave the energy from places with loud music and a constant conversational buzz?

If you prefer quiet, create an eating experience at home by arranging the room, decorating the table, and choosing music that will add to your event...

++++++++++++++++++
My favorite eating experiences –
-out with a group of friends in a nice restaurant, or a dinner party at someone’s house.
-family breakfast with bacon, the smell signals to me it’s ‘special’
-camping and eating out on the picnic bench
-breakfast picnic at the beach

I love the Indian restaurant with the lunch buffet. The restaurant has a lovely ambiance, the food is in beautiful copper pans, the smells are amazing, the spices and look of the foods are new to me. I enjoy tasting the new foods and thinking of what type of spices and ingredients they contain. We talk about what we are eating and sometimes taste each other foods.

One night I set up ‘The Bistro’ in our living room. I planned a romantic dinner for hubby and me. I put up the card table and chairs for 2, put on a table cloth, candles, the best dishes, etc. I don’t remember what we ate but I do remember the experience as being very enjoyable.

Tomorrow night we are hosting a family dinner for 12. We will have table clothes, candles and the BEST dishes (which need to be hand washed!). We can serve the meal at the table rather than our usual buffet style.


Happy Sparker Lynn 'A good girl with bad habits'

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,235
12/22/17 2:33 P

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Cutting out the snacks when you play cards is a big achievement - well done, Lynn! I bet you find other people follow your example too?

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"
KALISWALKER's Photo KALISWALKER Posts: 23,108
12/22/17 11:31 A

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Day 39 Flavor or texture?

Perhaps you discover that certain foods appeal to you because of their texture. Some foods don't have much flavor but their texture brings you back for more. Are you eating for Flavor, Texture or maybe emotions?

Emotions behind the textures. When you begin eating something and you can NOT seem to stop, think about what the texture might be doing for you? Maybe it feels soothing or comforting, causing you to eat more so you can feel these emotions again and again.

If you recognize you're eating for texture, identify what you might need emotionally. After you figure this out, create a strategy to meet those needs in a non-food way so you can take care of yourself :)

Are you pretty consistent with your meals and snacks with a few usual exceptions like the holidays or do you find circumstances, events or emotions triggering your eating?

I do recognize I am an emotional eater. There are times I want to go eat Indian food regardless of what I have at home to eat for lunch.

+++++++++++++++
I think of potatoes and gravy as comfort food. When I am tired or stressed I like to eat mashed potatoes and a beef flavored gravy. I like to have a big pile of potatoes with a little dip to hold the gravy. I like to have lots of gravy on the plate too. As a child I ate potatoes and gravy.

I no longer eat snacks when I play cards, but when I did I always wanted crunchy foods like cheezies or potato chips.

Yes I can see how what I choose to eat is related to emotional needs. Maybe soaking in the tub would soothe me just as well. I could still eat the food, but limit how much I eat and then relax in the tub.

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/21/17 11:51 A

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Day 38 Food as power - Food makes you feel stronger.

Look at what food and eating does for you. At times you don’t even notice the taste of food. Eating gives you a feeling of power in your life and you justify overeating by saying “I love to eat.”

You let food fill the emotional holes in your life so you don't have to face them. If you're feeling uneasy or you want to boost your self-esteem, food will usually provide an easy solution. Recognize times when you're tempted to eat to feel strong. Tackle the real issue and try to figure out how to become stronger emotionally -- without reaching for food.

Usually the person who dominates a conversation is not the one on a diet and food relates to a perception of power. Eating can be linked to your need to have more power in life.

After you finish off a large plate of spaghetti, something inside you might think, "See, I can do something in my life." It's almost as though food is the enemy and you just beat it!

Think about situations or places in life where you feel like you do have power as well as ones where you don’t.

Maybe you have the habit of reaching for food when you feel insecure. Many people admit that during times when they feel stressed or anxious, they eat to feel strong. If you feel powerless in other areas of your life, food can provide a way to overcome feelings of insecurity.
++++++++++

Having lots of food in my house makes me feel powerful because I have ALL the food I want and need. When I was younger there were a few times I was home alone and there was NO food in the house or there were foods I did not like.

How you can actually feel powerful without using food to meet this need.

At times I feel socially awkward, eating gives me something to focus on and I am less aware of others around me and I can forget how I feel.

I can put more focus on my grooming to feel more confident.
I can find interesting/fun to talk about.
I can stay closer to my hubby or someone else I know.
I can take on new interests and participate in things I am excited about.

Situations or places in life where you feel that you do have power.

I have power when I am taking care of the kids. I can provide all they need and enjoy being with them.

I will have to think about ways to feel stronger.
What comes to mind are physical things like hiking/walking or going to the gym.
It could be sticking to a daily schedule and accomplishing all of it.
I will BUJO to recognize events, milestones, goals, plans in my life.
I will continue with 100 DWL.

Edited by: KALISWALKER at: 12/21/2017 (12:02)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/20/17 2:53 P

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Day 37 I love to eat

This is interesting because it breaks down the eating ‘event’ and food itself into separate categories. It's liking the way I feel as I eat it, the ambiance and companionship.

I can add I like how I feel after I eat certain foods at certain times. When I wake during the night and can’t get back to sleep, I come downstairs and have cereal with milk. It seems to soothe me and I ‘think’ it helps me get back to sleep, however I usually sit down and watch TV for awhile after. Maybe it’s an activity to do at that time and a learned behavior from seeing others do it.

Take time to appreciate the flavors and textures of what you love. I don’t love the flavors and texture of the cereal with milk, but I like how I feel after I have eaten it.

Now I will focus on foods I love. Eat to appreciate the flavor and how I feel as I eat. My favorite meal is Thanksgiving dinner – dressing, turkey, mashed potatoes and gravy. I don’t really care about the rest. One of the best things about it is the wonderful smell as the turkey roasts.

Eating includes appreciating the flavors of your food -

It’s important for me to really savor the turkey dinner if I stick to the recommended serving sizes - 3 ounces of breast meat, 1/2 cup mashed potatoes 1/2 cup dressing. I need to slow down and chew each bite really well, and put the fork down between bites.

Decide whether some of your favorite desserts are truly special or if they’re just ordinary, and if sometimes I can just skip it. I started to eat pumpkin pie a few years ago, which was never something I liked, but at times that is all that is served with the meal. Yes I think I could skip it. When we go out to dinner we will share a dessert, but if we have been there recently I could skip it.

Make a list of foods you absolutely love.

Dressing, mashed potatoes, turkey, gravy, A & W Teen, onion rings, fries with gravy, meatloaf

Explore what you love about these foods.

Some of these are comfort foods – mashed potatoes and gravy.
Some are fun foods, going out - A & W Teen, onion rings, fries with gravy
Special Occasions & holiday foods - dressing, mashed potatoes, turkey gravy

Consider the flavor and texture as well as the settings where you typically eat them. Write your answers here. Flavor, texture, temperature, how it feels in my mouth,

Mashed potatoes, turkey, dressing and gravy – not much chewing required. The stuffing is quite fragrant. Wanting to eat it starts as soon as I smell it.

Usually I am eating these food with a group, so it is quite social. There are wonderful smells while the stuffing and turkey cooks.

What are other things that you love about eating?

I love eating with family and friends. Everyone is happy at meal time and we are sharing a nice part of the day together.

Is it possible that what you love isn’t related to the food at all? Record your insights below.

As a child meal time was hit or miss, I usually ate alone. I had to fend for myself most meals. When I moved in with my dad at 12 years, he always made meat, potatoes and gravy for dinner.

Do you love to eat? YES!!!

Do you love to cook? Sometimes – several times a week I will make a hot breakfast or dinner to share with others. Lunches I will pitch food from the fridge, usually nothing too special.

Do you wolf down your favorite meals and then reach for 2nds? Sometimes, but usually I eat off a 9” plate so I am careful about the quantity. I am to feel satisfied with the amount I ate.

Recognize there's a difference between appreciating the flavors of your food and liking the way you feel as you eat it.

That’s a great distinction and I have to think about how I can enjoy meal time without overeating.

When you say you love to eat, it is an excuse for using food to appease some of your emotional needs. It is a problem that hurts you and your life.

What do you love about food. Are you sure that it's the flavor and the aroma? Or is it possible that you enjoy the sensations of eating more than the food itself?

When you tackle a giant plate of spaghetti, what do you notice most?

I like seeing the quantity and the anticipation of getting starting, dipping my fork into the spot that has the most sauce and cheese.

Are you hooked on the taste, or are you delighting more in the texture of the food? Perhaps you enjoy swallowing and you like the way bites feel as they slide down your throat.

Maybe it's not the food that you love, but you crave experiences around food.

YES!!! It I do crave experiences around food!

Are there particular times of day when you love to eat?

Yes dinner is my favorite meal at home and I prefer to eat dinner at 5 PM. Breakfast is my favorite meal to go out to eat.

Have you ever noticed whether you love food more during the evening than in the early morning? If so, you might be using food to meet an emotional need, such as a reward at the end of the day.

Appreciate food

You don't have to stop "loving to eat." Just make sure you take time to appreciate the flavors and textures of what you love. Remember to savor your meals and to pay special attention to the 1st 2 bites of any food. Decide whether some of your favorite desserts are truly special or if they're just ordinary, and that sometimes you could skip them.

Savor your meals and pay special attention to the first two bites of any food.

Edited by: KALISWALKER at: 12/20/2017 (15:39)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/19/17 12:16 P

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Day 36 Slow down your eating

Aim to feel satisfied not full, eat more slowly. At the start of your meal, set a timer. Divide your plate in quarters - like a clock and eat clockwise, 1/4 of your plate for each 5 minutes until you finish up the whole plate in 20 minutes. Finish the last bite of food when the time is up. The longer you use these skills, the more they will become 2nd nature, giving you a solid method for knowing what your body needs.

Slow down and listen to recognize your body signals; you have to slow down your pace. You probably eat quickly much of the time and slip right past the eating pause and become too full before you realize it.

The eating pause is distinct cue for knowing when you should stop eating. But sometimes the pause will irritate you because you still want the rest of your food.

Your body's needs for fuel aren't always consistent. Some days you need more food than others. If you feel hungry, you probably do need to eat. But strong hunger signals mean you need a lot of food. By listening to your body, you should be able to tell exactly how much fuel you need at any given time.

Catch other people doing the eating pause with their food, then ask them, “Are you feeling satisfied and comfortable right now? Do you feel like you’ve had enough food?”

If you stop eating in response to the pause, but then you feel hungry a couple of hours later, your body simply wants food again and it's letting you know that it's time.

++++++++++++++++++++

I read this several times and realized you can get the pause/signal and still feel hunger. Interesting the pause signal and hunger pangs at the same time! Also appetite and need for food are different things and can vary day to day. I think of appetite like eating popcorn at the theater (after dinner of course), and eating till the popcorn is gone regardless of hunger.

BTW I started eating soup with a very small spoon.

Edited by: KALISWALKER at: 12/19/2017 (12:19)
Happy Sparker Lynn 'A good girl with bad habits'

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,235
12/17/17 10:23 A

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Well done, Lynn.
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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"
KALISWALKER's Photo KALISWALKER Posts: 23,108
12/15/17 11:57 A

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Day 35 The eating pause - Built in signal - Stop at the pause
When you naturally pause in your eating, you’re usually at the exact point where you feel satisfied and content.

After you've paused, stop eating, regardless of the amount you have left on your plate. This pause is exactly when your stomach naturally indicates it’s taken in enough food. If you continue to eat, you will quickly move to the level of being too full.

Wait for at least 2 hours before eating again. If you realize you were actually hungry, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool.

Use the pause as a guide to stop eating. If you typically ignore it and eat more, you gain weight because you'll always tend to take in more calories than your body needs.

As a weight loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portions, such as restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.

Learn to recognize the pause and how much you had eaten at that point.

Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.

This will help me make better decisions on how much to put on my plate and will keep me from eating more than I NEED!

After the pause DO NOT pick up my fork to finish the rest anyway!

Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/14/17 2:18 P

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Day 34 Listen accurately

Stuffed = Bad

Do I recognize the exact moment when I've eaten enough food? It is a physical sensation in my stomach, not my head. The fullness scale is not the same as the 20-minute signal to my brain, indicating I've reached satiety. I need to learn how to monitor fullness by listening to the source the abdominal muscles that cover my stomach.

What does it means to feel full or stuffed. Is it comforting or nurturing? I like feeling a little stuffed, the feeling of relaxation, the companionship of eating, and a bit of sleepiness that goes with it. Meals are happy times and I love good food.

Instead of enjoying the sensation of being overly full, I will begin labeling it as uncomfortable. I no longer want to feel that way, and I just want to feel comfortable/satisfied.

Even though I did 100 DWL before I never noticed this physical sensation of fullness and likely bundled it in with the 20 Minute Rule.

Watch for the 1st signs of feeling comfortable or just right. At that moment, ask myself: Does my stomach feel satisfied? Do I feel like I've had enough food? The answer is yes.

This reinforces the idea of how I feel, not how much if left on the plate.

I will eat a meal and stop right at the point of feeling comfortable or a plus one on the scale.

Think of feeling stuffed as distasteful, uncomfortable, obnoxious feeling rather than a desired one.

Watch for the first sign of my stomach feeling comfortable and satisfied. Can I stop eating then???


Edited by: KALISWALKER at: 12/14/2017 (14:24)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/13/17 12:14 P

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Day 33 Fullness scale

To recognize fullness, I will use a three-point scale similar to the one for levels of hunger. When I reach a plus one or the exact spot where I feel totally satisfied, just right. Regardless of what’s left on my plate, I will stop eating at that point.

Similar to the scale for levels of hunger, the Fullness scale has zero (0) as neutral -- you're not hungry, not full, usually midway between meals and not thinking about food.

Fullness Levels

0 = Neutral, not hungry, not full
+1 = Satisfied, comfortable, just right
+2 = Too full, a little uncomfortable
+3 = Stuffed, miserable

I will notice how my stomach feels before I start eating. I will eat and notice when I feel comfortable or satisfied, the exact level of plus one. Then I will stop and look at the amount you’ve eaten.

This should help me fine tune the amount of food I NEED to eat to feel satisfied. I will aim for plus one level at nearly every meal.

Too recognize fullness, I will listen to my stomach instead of looking at my plate.

Work at being able to recognize when you reach +1; the spot where you feel totally satisfied or just right. Then regardless of what's left on your plate, stop eating right at that point.

If I keep eating, before long, my abdomen starts to feel slightly puffy and I feel too full. This is +2! Sometimes you'll notice this level after just one extra bite; other times it will take an extra serving of food. Either way, you're still too full.

At a holiday feast, if I eat long past the point of physical fullness, I will feel stuffed, almost miserable. That's +3.

Practice this skill until you can recognize the +1 level at nearly every meal.

This morning I had bacon, eggs and toast. I had one egg, tomato slices, 2 small pieces of toast and 2 bacon. I had a predetermined amount in my head before I started cooking. After I finished eating I felt satisfied, so it was the right amount of food.

Edited by: KALISWALKER at: 12/13/2017 (12:29)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/12/17 11:16 A

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Day 32 The 5-Hour Rule

Hunger & Food – If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no -- you just think you do.

Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. Use hunger and the clock to determine meal times. When you feel "starved" you're more likely to overeat, even though your body would be satisfied with a lot less food. Plan mealtimes and then regardless of hunger, eat within 30 mins of your designated time.

The size of my stomach is still the same size regardless of my level of hunger. Being very hungry and eating too much is one of times I could feel ‘too full’.

When I am feel starved I am not too fussy about what I eat, and I will eat too much, especially too much of the wrong thing. I have to remember to eat on time and be satisfied with the appropriate amount of food.

The other night we were at a party 4 PM to 8 PM. I thought there were be a ‘meal’ and it was just appetizers and pastries. Yikes! My worst situation. I was starving and tried to make the best of it but failed! However I DID NOT eat crackers or chips! Those are my worst because I can keep finding tasty things to eat with them.

Remember - Anytime you go longer than five hours between eating, you greatly increase
the risk of overeating.

I do not snack so eating every 5 hours would work for me.

Regardless of hunger level eating within 30 minutes of meal time! I will change my lunch time and dinner time. I am very hungry at 5 PM and hubby prefers to eat at 6 PM. By changing lunch time it should work that I eat dinner at 6 PM.

Meal Times

8 AM
1 PM
6 PM

Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/8/17 12:48 P

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Day 31 Hunger scale

The last time I did this part of 100 DWL I realized I would eat so won’t get hungry, rather than eat because I was hungry! I do not need snacks, just 3 meals a day. But I definitely want dinner at 5 PM.

When you recognize a hunger signal, respond to it and eat something within 20 to 30 minutes.

Hunger Levels - The 3-point hunger scale - check your hunger awareness. Rate your hunger.

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

1 - at the 1st sign of a little hunger, a hollow or your stomach growls, making you realize it's mealtime. If you're quite busy you might ignore these sensations and quickly forget about them.

2 - an hour or 2 later, you suddenly realize that you're very hungry.

3 - if you still don't eat, you feel starved. You're way too hungry and ready to eat everything in sight.

When it's time to eat, hunger signals - a growling stomach, fatigue, slight headache, loss of focus, weak or shaky, grouchy, listless, or faint.

Catch it right away. Recognize hunger at level 1 on the hunger scale - the 1st twinge or awareness of hunger - it's time for food so respond to it and eat something within 20 to 30 minutes. Don't ignore your hunger signals. Plan ahead so when your body speaks and tells you it's time to eat, you've got food readily available.

If you are eating all the time, you may stop noticing these signals. Eventually you can even lose touch with your normal intuitive ability to recognize hunger.

This morning when I got up and was thinking about making a special breakfast for our little guest – toaster waffles, breakfast sausage and eggs. I started cooking and realized I was feeling hungry – a little empty, growly, but not overly hungry, so I was a Level 1 and happily looking forward to eating. I took a measured amount of food – 3 little sausage links, 1 toaster waffle, and 1 scrambled egg. I was not tempted to eat more, quite satisfied with the amount I ate.

What works for you and what would you like to change?

How do you determine when to eat? I usually eat when I am hungry but the last few months I am not hungry in the morning, so at times I do not eat it. Lunch is usually at noon, so by the clock. Dinner is a problem, I am often hungry right about 5 PM but we usually don’t eat till 6 PM. I suspect that causes me to over eat.

Happy Sparker Lynn 'A good girl with bad habits'

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12/6/17 1:43 P

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Day 30 Postpone eating

Food addicts don’t want to give up their binge foods; they just want to avoid the consequences of eating.

Change the way you manage snack foods and desserts, decide that you will postpone eating them and minimize the amount. Tell yourself you can always have some of the food, but that you’ll wait a while before taking the first taste. Sometimes you’ll wait 10 minutes; other times you might hold off for a couple of hours. Watch for times or places where you can use this concept.

There are foods and places I do not eat. "You can't eat just one." that’s me! Once I start eating one I do not stop. Some foods are a total NO! I am all or nothing with chips, crackers, desserts and appetizers, my abstinence foods.

Place I do not eat - movies, parties, when playing cards.

Tell yourself you can always have some of the food, but that you'll wait awhile before taking the first taste. Sometimes you'll wait 10 minutes or longer. This would be like torture for me.

This weekend we are going to a big annual party with huge amounts of appetizers. It is like returning to the scene of the crime. 2 years ago I went crazy eating non-stop, going from one appetizer to another, one dessert to another, candy, chocolates, etc. That is how I identified my abstinence foods - chips, crackers, desserts and appetizers. Last year I went to the party and ate nothing! This year I will not eat anything!

Appetizers & Desserts at Parties –

I still look over the foods and snacks. I don't eat anything!

I know how addicted I am to all these foods . I would quickly lose control and embarrass myself gorging on the food.

I only eat at meal time and I already had a meal so I am not hungry and do not need food.

Watching TV think of a snack try postponing until later. I did not eat snacks while watching TV till I recently started eating baking chips. Yes a measured amount but still calories I do not need.

Minimize the amount - This system will also help you pace yourself at restaurants. Just postpone eating the foods that arrive early, instead of reaching into the chip.

At a Mexican restaurant I do not eat the tortilla chips and will tell the server not to bring them till the meal is delivered so hubby can have some chips. However when they are on the table I do not eat them, and they no longer tempt me much.

I skip some foods entirely.

In hindsight when my weight went up this year, it could have been worse. I am glad I do not eat chips and crackers even though I started back eating dessert and appetizers. But straightened out now.

I just read my blog from last year the day after this big party and can see I was motivated and happy! Reminder my red light foods that get me crazy - appetizers, desserts, chips, crackers.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6279960


Edited by: KALISWALKER at: 12/7/2017 (12:30)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/6/17 11:54 A

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Day 29 Hand-held foods

Do you get caught up in the mini-bites, appetizers and party snacks? All of these can quickly become magnets, drawing you back again and again. Hand-to-mouth pattern is almost impossible to stop. It starts innocently, you reach for a few chips; when that's gone, you take another handful and then another, etc.

YES I have an addiction to these foods!

Strategy to manage handheld foods that come in bite-sized servings or ones you eat from your hand - put a buffer between these bite-sized foods and your mouth.

1) know serving size
2) measure out a precise serving ie. ¼ cup or 2 tbsp.
3) put this amount on a plate
4) sit down at a table with the food in front of you
5) eat one piece at a time with a spoon or fork
6) you’ll eat less because the reward doesn’t seem worth the effort it takes.

Notice how it feels to eat your snack this way – it’s boring to just sit at the table and eat, not standing around chatting with others, or playing cards.

Do your favorite snacks come in bite-sized servings or eat by hand?.

YES!!! I can’t go near hors d'oeuvres/appetizers without getting hooked into eating and eating. It’s embarrassing, I can’t leave the table. I stopped eating appies for a long time, but have slipped back into it. Time to get a grip and recommit to no appies!

I have been off chips and crackers for 2 years on Jan. 1st.

Addictive Snack Foods - some people do react in addiction to some junk foods , develop a habit and get hooked into overeating without realizing it.

Transfer your serving size from the original container to a bowl or plate, such as 1 cup of popcorn into a cereal bowl. When you finish eating it, decide if you want more. By putting your food into small dishes, you will have to stop and decide if you want more. Use a fork or spoon to eat it! One nut at a time in a spoon or cut chips into smaller pieces with a knife, then chase them with a fork!!!

Edited by: KALISWALKER at: 12/6/2017 (12:04)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/5/17 12:30 P

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Day 28 Eating because it’s there

Found Food - bits of free food that crosses your path, it came into your line of vision. When you grab food because it’s in front of you, you’re not trying to appreciate flavors. You are eating because it's there!

Stop automatic eating use this magic line... I don't eat food just because it's there! Just because it’s there does not mean I have to eat it!

What helps me is to remember I only eat 3 meals a day and it is not meal time! I am not hungry and it is not a ‘meal’. I only eat meals! Happy hour party or any gathering - it’s not meal time DON’T EAT!

To stop this autopilot eating, tell yourself this magic line: I don’t eat food just because it’s there. Stop chasing food!

2 years ago - I stopped eating at movie theaters and I don’t miss it.
2 years ago - stopped eating samples at COSTCO

I really need to work on eating after church and at parties. I am ok half the time but still give in sometimes. Strategy - quickly remind myself of the policy, then walk away from the food. Go talk to someone who is not hovering around food.

Tastes! Bites! Licks! Because it's there! I have got better with my cooking – just tasting gravy to get it right.

Learn how to ignore food instead of chasing it. I must do the same thing at coffee after church, parties, pub snacks. I can't take a taste and then walk away, so it means eat nothing!

Around tempting food - remind myself that i eat for 2 reasons - to fuel my body or to appreciate flavors.

Skip eating food that simply shows up in front of you. I only eat at meal time!

DO NOT eat just because food is there. Walk away from the food!

Edited by: KALISWALKER at: 12/5/2017 (12:35)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/4/17 11:51 A

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Day 27 Eat dessert when it’s special

Dessert is what pushes you over your calorie goals or makes you uncomfortably full!

SPECIAL!!! Make a policy that you will eat dessert only when it’s special - the food itself, the setting and the people you’re with. Great setting, delicious food, great people. Get particular/control over sweets and desserts!

Use skills like savor the food, plan and eat smaller amounts, less often.

What dessert is truly special??? Be selective!!! The best would be my birthday party - with lots of my friends and someone has made me a deep chocolate cake with chocolate chips and lots of chocolate icing, served with chocolate ice cream.

What are your favorite desserts? chocolate cake, squares that show up at Christmas time, ice cream, Tim Horton's donuts, cherry pie, chocolate chip cookies, chocolate cookies

Where is it special to have this dessert? parties, restaurants, home, church, friend's house, date night

Which ones are truly ordinary desserts? COSTCO, Safeway, or M & M cake

Which ones are truly special? Homemade birthday cake at a party, chocolate cake should be fresh, moist, deep chocolate flavor.

List of desserts that you want to include on your special list.

Penny's scones - just one!
Regular sized ice cream cone at Edaleen Dairy, then skip lunch.
Homemade chocolate cake with chocolate icing.
Chocolate I love it. However one chocolate from a box is enough.
Tim Horton's sprinkle or honey crueller donut - just one!

List of situations that are special enough to justify eating dessert

Birthday parties
Parties
Church luncheons
Holiday meals
Celebrations
Coffee at Tim Horton's

I will think carefully about the taste and texture each one should have - fresh, homemade.

List of situations that are NOT special enough to justify eating dessert. Going out to a restaurant then sharing a dessert (that we've had before) with hubby is not special enough. Birthday cake at the Sundowner is not special enough.

I recently had apple pie and ice cream. I never ate apple pie or liked it but in the last year I will eat any dessert that is offered especially if it has ice cream with it.

Picture yourself at an all-day seminar at a large hotel and you are offered a huge piece of carrot cake. It looks wonderful. First this carrot cake is probably not unique or the best one you'll ever eat. You're in a very ordinary setting, sharing lunch with people you may never see again. You decide to skip the cake because it doesn't fit the category of special.

Edited by: KALISWALKER at: 12/4/2017 (12:31)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/2/17 12:22 P

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Day 26 When Food Disappoints

Match what you want. When you are eating to appreciate a flavor - if the temperature, taste, flavor and freshness does not match your expectation, stop eating it. It is disappointing! Don't eat it, toss it! If you don't love it toss it! If you do continue to eat, you are an emotional eater. Remember is you don't love it, leave it.

But sometimes when you are eating for fuel and the food is not great, you have to eat it anyway.

I agree with this. Last night I had vanilla birthday cake, so I expected to have CAKE. This COSTCO cake was so intensely sweet and had more icing than cake. I ate all of what I had but should have just left it! It was disappointing!

Edited by: KALISWALKER at: 12/2/2017 (12:26)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
12/1/17 1:25 P

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Day 25 Smaller amounts, less often

By using the guideline of smaller amounts, less often, I will not feel deprived. Knowing I get to enjoy them again in the future will help me manage the amounts of these foods instead of overeating.

Because I love my favorite foods so much, it's easy to give them a lot of power. But smaller amounts, less often of my favorite foods allows me to control my impulses, my eating, my calorie intake, my health, my size, my wardrobe, my energy, etc. Yes my life!

Perfect timing holidays coming up! How to have my favorite ‘bad foods’ such as ice cream? Put these foods into my planned eating (diet). Planning specific times and amounts for eating what I love, puts me in charge of the food, not the other way around.

1) Smaller portion – decrease the amount of bad foods I eat
2) What is the recommended portion size or should it be smaller?
3) Timing – less often than I currently do. ie. Instead of nightly, just once a week

Using the guideline of smaller amounts, less often, I can look forward to eating wonderful foods. Write a plan for eating of these foods in smaller amounts, less often. Be specific about when and how much I will eat.

After I've planned a favorite food such as ice cream into my meal plan, I can look forward to it and know I will be able to eat it. I won't feel deprived or left out.

Some of my favorite foods such as chips and crackers I do not eat, I totally avoid them. It will be 2 years in Jan. 1st.

Other favorite foods – ice cream, chocolates, mashed potatoes, desserts, stuffing/dressing, gravy, bacon, going out for breakfast, appetizers

Ice cream - Each time I go into WA on I-5 I will stop at Edaleen Dairy and get a child sized ice cream cone. No eating ice cream elsewhere. The child sized ice cream cone will be my lunch, so not extra calories!

Chocolates – only frozen baking chips that melt on my tongue – measured portion 30 grams. If from a box just one!

Mashed potatoes - only when I make them for guests.

Desserts – I share a dessert with hubby when we are out for dinner. I will do this only if there is a dessert at the restaurant we have not had there before. When we were out for a turkey dinner we shared a sticky toffee dessert, which was the same dessert we had there the previous week. It was not that special the second time around!

Dressing – seasonal and one cup only! Eat it VERY slowly and savor each bite. Do not keep leftovers, send it home with guests!

Gravy – 1/3 cup

Bacon - 3 slices = 120 calories.

Going out for breakfast - once a week to keep it special

Appetizer - put in same category as chip and crackers. NO!!! if appies are a 'meal' then choose wisely and limit to 500 calorie!

There are some foods I can’t have in the house, they get me in trouble. I keep going back to eat them till they are all gone. I am aware of it when I buy or make them, thinking it is for guests, yet I will still eat all the leftovers!

Favorite ‘bad foods’ - record the days and amounts on a calendar/menu plan. I will have to be more consistent with menu planning and recording all meals!

Yes I get last meal syndrome - feasting before I start a new round of dieting. My favorite thing is a tasty buffet. I love buffets! I have to continuously diet so I don't have these stops and restarts!

Note - You're in charge (not the food)!

Holiday Eating - Think of the calories and portion size!

I will remember this for holiday eating - Calorie Control Council - the average person consumes more than 4,500 calories on Thanksgiving Day! For the average woman, that's about three days worth of food. For me that's gaining more than one pound that day! For the average man, it's two days worth of food.

Turkey 3 ounces (think deck of cards) Calories 100

Mashed potatoes 1/2 cup (think scoop of ice cream) Calories 110

Gravy 1/3 cup (think golf ball) Calories 40

Stuffing 1/2 cup (think scoop of ice cream) Calories 150

Green bean casserole 1 cup Calories 140

Apple pie 1/8 of a 9-inch pie Calories 350

Edited by: KALISWALKER at: 12/1/2017 (14:15)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/29/17 11:48 A

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Day 24 Eat for satisfaction

Savoring your food will help you feel satisfied and feel pleasure. Eat to appreciate the flavors and get satisfaction from your food, without guilt or remorse. Eat slowly, pay attention to each bite, and appreciate the food. Let the food sink into your awareness, to feel satisfied by food to "get it."

For your brain to achieve satisfaction - eat slowly, pay attention to each bite to appreciate the food and it can be small amounts. Give yourself permission to enjoy food instead of feeling guilty about eating it so you’ll get the satisfaction you crave and you won’t have to hunt for something more to eat.

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

Satisfying - I eat a measured amount of baking chips – chocolate, butterscotch, and mint. I eat them one at a time, not chewing, just letting them melt in my mouth. I feel soothed by the flavor and knowing I am not having too many calories. I enjoy them and eat them guilt free, though not too often.

Imagine drinking a delicious cup of coffee or hot cocoa. As you sip (not gulp), you are smiling with pleasure. The food or drink should feel soothing, nurturing, even comforting. This special treat reaches your soul, helping you feel relaxed and fulfilled.

Yes! This morning I have cream in my coffee, though I usually have coconut milk. My coffee is hot so I am sipping it slowly and it’s quite satisfying. I am taking small sips of coffee with cream and letting it swirl under my tongue.

Eat for Satisfaction, without guilt or remorse.

Give yourself Permission - to feel pleasure from eating, instead of feeling guilty about eating it. Get the satisfaction you crave and you won't have to hunt for something more to eat.

When you eat and do not feel satisfied, it isn’t related to food. Instead, what you want is probably to feel nurtured or appreciated or some other type of emotion.

Do you eat to feel happiness or enjoyment?

Emotional Soothing - When you need emotional soothing, eating can often make you feel frustrated rather than healed.

Agreed! Sometimes I just eat for the sake of eating. 11 PM last night I was home alone, peeling boiled eggs. I ate one egg, had a bowl of honey nut cheerios with coconut milk, and 2 rice cakes. Nothing really satisfied but I did have a little scrape of goat cheese on the rice cakes and that seemed satisfying.

What are you looking for when you eat like this? I was bored, killing time, restless. I didn’t know what to do with myself. Lonesome? I should have put myself to bed and listened to my audio book!

½ Off Special has changed my thinking on portion size for a sandwich – it’s now ½, so I have to really pay attention to what I am eating so I ‘know’ I had lunch.

Trigger Food - I love dressing and gravy, and I can keep eating till it is ALL gone. So it is not satisfying.

Edited by: KALISWALKER at: 11/29/2017 (11:54)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/28/17 1:53 P

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Day 23 Savoring Technique - One is enough!

Savor to increase awareness of food. Eat a very small amount at a time ie. chocolate. Do this with your favorite foods, especially sweets and desserts. Take tiny bites about the size of a 1/4th of a teaspoon. Take very tiny bites, and pay total attention to notice every detail – appearance, smell, taste/flavor, texture, the feel and the sensation of chewing and swallowing it. With each bite, allow yourself to feel contented and satisfied. When finished, decide if you need more food or if you’re content with what you ate. .

Choose a piece of chocolate to eat in 5 or 6 tiny bites. Slowly unwrap the candy, smell it and notice its delicious aroma. Then bite off one of the 4 corners, then the other corners slowly one at a time. As you eat, notice the texture, how the candy feels in your mouth, and pay attention to the different flavors of the mint and chocolate. As you swallow, feel the candy move from your mouth. Eat 1/2 of what's left and then the rest. Total = 6 bites

After the 1st one is finished, ask yourself if you want another mint chocolate. Usually the answer is no. When you eat with this level of awareness, you receive an amazing amount of enjoyment, contentment and satisfaction from your food. Because you truly notice and appreciate the taste, you get what you want, and your craving stops. You realize you don't NEED to eat any more.

Describe what the candy tasted like as well as how it felt in your mouth.
When you've finished, decide if you need more food or if you're content with what you have.

I will make a point of eating desserts with a tiny spoon, a ¼ spoonful at a time.

Yesterday the kids and I did the “Mindful eating exercise with a raisin”.

www.mbsrtraining.com/mindfully-eatin
g-
a-raisin-exercise/


They loved the exercise. 5 minutes seemed like a long time to eat a raisin, so I liked having others to do it with.

Appearance – as I was getting out the raisins I noticed there was quite a difference in size.
Smell – the kids could smell the raisin, I could not.
Feel – did not feel like other foods.
Taste – raisin was quite sweet, so I was surprised that raisin 2 tasted quite different, actually a little tart.
Flavor – I can understand how wines get their distinct flavors when the 2 grapes in the same package were different.
Texture - raisin stuck on my molars, so I slowly chewed on for a long time.
Chewing – back of my mouth on my molars.
Sensation of swallowing – because I chewed for a long time there was always a bit going down my throat.
After taste – after the second raisin I noted the lingering flavor was not as tart as when I was chewing.
Contentment and Satisfaction - I don’t love raisins but it was a good way to practice a savoring technique. After eating 2 raisins I was satisfied and did not eat again till dinner.

I google this - Difference between Taste and Flavor. Taste refers to our five sensitivities — sweet, sour, salt, bitter, and umami (brothy, meaty or savory) — while flavor is a “hedonic” sense (considered in terms of pleasant (or unpleasant) sensations) involving smell, texture, and expectation.

Edited by: KALISWALKER at: 11/28/2017 (14:15)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/27/17 2:12 P

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Day 22 Multitask with food

Maintain total awareness of your food, regardless of the situation. Eat with awareness! You don’t have to completely avoid doing anything else in order to stay conscious around food. Pay attention to your activity what is in front of you. Stay focused on your food while you engage in conversations and enjoy entertainment – learn to divide your attention between food and activity. Remind yourself that you are eating and stay aware of what you put in your mouth.

It makes me think of my dog and her meals/snacks. When the food is out she is looking at the food, walking with me across the room, eyes glued on the bowl before I set down it down. She is aware of what is going on around her and but her focus is on her food. Her eyes never leave it. While she eats she mono-tasks!

Today - Choose a food and then sit down with it on a plate in front of you. Observe the food, smell it, observe the colors and the patterns in the food. Take a bite and pay attention to the flavor, texture and way it feels in your mouth. Chew it slowly and let yourself fully enjoy the experience of eating.

A) Mindful Eating - after school I will do a conscious eating exercise with the kids.

Mindful eating exercise with a raisin. You will need one raisin. Should take around 3-4 minutes.

1. Take the raisin and hold it in the palm of your hand or between your finger and thumb. Focus on it, imagine that you’ve never seen an object like this before in your life.

2. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

3. Explore how it feels in your hand: Turn the raisin over between your fingers, exploring its texture, maybe with your eyes closed if that enhances your sense of touch.

4. Smell the raisin, holding it beneath your nose, with each inhalation drink in any smell, aroma, or fragrance that may arise, noticing as you do this anything interesting that may be happening in your mouth or stomach.

5. Place the raisin in your mouth without chewing, notice how the body has to move to get it into the mouth in the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.

6. Tasting - prepare to chew the raisin, noticing how and where it needs to be for chewing. Take one or two bites into it and notice what happens, experiencing any waves of taste that come from it as you continue chewing. Without swallowing yet, notice the sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.

7. Swallow the raison: Focus on the sensation. Is there a lingering taste? How do you feel physically and emotionally? Take a little while to consider the experience.

www.mbsrtraining.com/mindfully-eatin
g-
a-raisin-exercise/


www.mynutritionclinic.com.au/wp-cont
en
t/uploads/2016/12/Mindful-eating-witR>h-a-raisin.pdf


B) Intentionally create several distractions but stay totally aware of food intake.

a) Take a large bite and swallow it quickly, pretending you're on the run.
b) Pick up your plate and carry it around the room.
c) Eat a few bites while you look outdoors.
d) Then sit back down and focus entirely on the food again.

C) Later eat a snack as usual, then talk about the difference between mindful eating and ‘normal’ eating.

I don’t usually multitask while eating, other than some conversation. Sometimes at lunch I will glance at a magazine. I need to work on mindful eating.

OK I am getting into this. We are learning to really know and appreciate our food. It’s like wine tasting - read the label of the wine, look at the shape of the bottle, pour it into a wine glass and hold it by the stem so you don’t warm up the glass, look at the wine in the glass to note the color and clarity, swirl it to see the ‘legs’ and release the ‘bouquet’, sniff to note the fragrance, All this before taking that first taste! Then roll the wine around in your mouth, exposing it to all of your taste buds. The next sip, slurp the wine to really taste it. Detect the nuances of flavor, texture and smells. Is there an after taste? How long does it last? Making a decision about the wine with 2 sips!

Edited by: KALISWALKER at: 11/27/2017 (14:16)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/26/17 3:37 P

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Day 21 Eat with awareness

Eat with awareness to focus on the appearance, temperature, flavor, texture, and sensation of your food. If you don’t ‘get’ the taste you wanted, you may still yearn for it, so you eat more. Train yourself to slow down and spend more time with your food rather than wolfing it down on the run.

Today - Prepare yourself for having a “mindful-eating” meal by setting a table with your good china and silverware, lighting a candle, and playing quiet music in the background. Describe your setting here.

Did it! Last night we hosted an American Thanksgiving dinner for 17 people. For 3 weeks I had planned the guest list, setting 2 tables, flowers, menu, recipes, timing, etc. We cooked the turkey, dressing, mashed potatoes, gravy, a few appies, and I forgot to put out the cranberry sauce.

Our guests brought the sides and desserts. For 2 weeks before the dinner I researched recipes looking for a new way to cook the 15 pound turkey (500F for ½ hour, 375F for 2 hours, cooking thermometer 165F); and new recipe for make ahead fluffy mashed potatoes (use a potato masher and heat the cream and butter); a recipe to extend the gravy (add chicken broth); watched youtube to learn an easy way to carve the turkey. As the guests arrived we greeted them at the door and helped them in. I took their hot dishes, layered with foil and popped them into the oven. Exciting what did they bring?

I put so much passion into the planning, preparation, and details. I had great anticipation of a flavorful feast and a wonderful time visiting with friends. I anticipated the flavor, texture and aroma of the different foods.

I sat down at table 2 between my hubby and Marion. Marion is a particularly slow eater and likes to talk about what she eats, so it was very easy to slow down and really enjoy a leisurely meal. I savored each bite particularly my new recipes noting the seasoning, flavor, temperature, texture and appearance, deciding if it would become my go to recipe.

The turkey looked nicely roasted and was moist and flavorful. The mashed potatoes were very hot and a perfect fluffy texture, proving the recipe was a keeper. I had been concerned about the dressing as I was using someone else's crockpot and I didn't have quite enough poultry seasoning. In the dish it looked a little soggy and the bottom was crusty but the taste was great. Tasting the delicious dishes my friends prepared I was thinking about the ingredients, flavors and textures.

We ate a little later than usual, so I quite hungry and did eat faster at the beginning; then I watched Marion and slowed down. Good! The conversation was a little distracting but I made a point of putting my fork down while I was listening. I spent too much time preparing the meal to just shovel in the food.

Yes I did eat for fuel and for flavor. I will do better staying aware of what and how I am eating. When I finished my plate I would have loved to have more, but there were some great desserts still to be tasted. Also no else went for seconds. Oops maybe I was supposed to suggest it?

I always sit down at the table, I need to work on awareness of the flavor, texture and sensation of food to increase my enjoyment, yet eat less.

Tonight for dinner we had family over for dinner and I loving served up very tasty leftovers. I made a point of not tasting of licking anything while I prepared the meal. Another small step forward!

Day 20 Half-off special - follow up from yesterday's assignment

Today at lunch hubby made me a sandwich. I divided/cut the sandwich in 1/2 and and add celery and carrot sticks with dip. I finished my meal and wrapped up the other half of the sandwich for lunch tomorrow.

Edited by: KALISWALKER at: 11/26/2017 (22:56)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/25/17 11:37 A

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Day 20 Half-off special

Divide & Conquer /Half-off Special - to manage your serving sizes. Eat 1/2 of what you normally would or take 1/2 of the amount you want.

Determine YOUR 1/2 serving size before you take the food. Have a built in measure for your food. Pizza for a female is always 2 slices. If you are still hungry substitute in a less calorie dense food like salad, raw vegetables or fruit. Do not under eat for the day.

One plate only - take food only once! Don't go back for seconds ever. If you crave 2nds, you're probably hooked on the taste of the food rather than needing more fuel. By eating less (1/2 of each food), you appreciate all the tastes but don't leave the table feeling totally stuffed.

For example lasagna, picture the large serving you'd usually eat, then take 1/2 that much. Divide/cut the sandwich in 1/2 and eat that with a piece of fruit to complete your meal. If you don't feel totally satisfied, wait 2 hours and have the rest if you still need it.

Sometimes the half-off concept may seem awkward or unsatisfying. You try eating half of your food but you can’t stop yourself from finishing it off, determine whether it’s your body or your head that is still hungry. Hunger or Emotions? Is it your body or your head that wants more food? Look at your emotional needs – something else needs to be filled.

Maybe it is habit? A sweet tooth? Identify the underlying drive to eat more. Work out an approach that works for you, both physically and emotionally.

Today

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

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

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

++++++++++++++

I do well with this (when I practice it).

1) I avoided pizza when I was on a diet until I learned the 2 slice rule.
2) Buffet only one plate and selective, not a bit of everything.
3) I added 'Determine YOUR 1/2 serving size before you take the food'. It easier to cut back if it's not already on your plate.
4) If you are still hungry substitute in a less calorie dense food like salad, raw vegetables or fruit. I really like this concept of make it a 'balanced meal' by having all the food groups with a sandwich lunch.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/24/17 9:19 A

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Day 19 Eat reasonable amounts

Do you know how much food you should be eating according to your diet?

Yes as per dietitian - Canada Food Guide - 1400 calories and follow the Canada Food Guide

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

Do you know what a serving size is?

Yes I have the Canada Food Guide pamphlet, and an online reference, and I read packages. With packages I look at the serving size and compare to the Food Guide. Some products may overstate the serving size ie. Instead of half a cup it may have ¾.

I have been measuring portions for years and have measuring cups and a scale on my counter. I usually measure my food, except if I am eating something like ice cream, which I know I should not be eating.

Measuring or estimating portions to make sure we get enough but not too much food.

The correct serving of meat (anywhere from 3 to 6 ounces) is usually the amount that's exactly the size of your palm.

I will measure everything I eat today.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/23/17 12:27 P

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Day 18 Retrain eating habits

Clean-your-plate messages no longer apply to your life.

“Never clean your plate” rules that show your new attitude. Stop giving food so much power that you can't leave some of it behind..

If you just can’t bring yourself to throw away that’s left on your plate, retrain yourself
gradually by leaving one small piece of food at a time. Intentionally leave some food behind at every meal. Then apply the same concept to restaurants meals.

Write some "Never clean your plate" rules that show your new attitude.
Leave at least a bite of food to show I am in control!

If the last bite isn’t as good as the first bite, don’t finish the rest of the food.
Eat more slowly and see if I need less food to feel satisfied (not full).
Leave that bite of crust or the crunchy undercooked carrot.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/22/17 1:25 P

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Day 17 Stop wasting food

The clean-your-plate rule is one of the hardest ones to break. Every time you eat food your body doesn’t need, you are wasting it!

Today - Throw some food away. It can be a tiny amount or a large amount. By wasting it into the garbage, you’re not wasting it into yourself.
.
Prevent excess! I can prevent overeating (over filling) by quickly throwing out excess food, measuring food portions before I start cooking, or asking hubby to do the clean up (if I am really tempted to eat more). It helps when I quickly put the leftovers away and get out of the kitchen. Measuring portions before I start cooking can be difficult because hubby can eat more than I do and sometimes he’s quite hungry.

|As a child I was a very picky eater with a small appetite. I often sat at the table for a long periods of time till I cleaned my plate.

I am getting better at not eating more food than I need. A couple of weeks ago we were at a Japanese restaurant. When my plate of food arrived there was a lot on the plate. I immediately got a takeout box and put in half the food. If I have a dessert in restaurant I will share. At a buffet hubby gets my dessert, so it will be smaller.

I can manage leftovers without eating them. If it’s small amounts I quickly put them all into one container for a future lunch. If I cooked double, I put the excess portion into a container and leave it on the counter to cool while I eat dinner then it's ready for the fridge right away.

I will stop sabotaging myself!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/21/17 2:22 P

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Day 16 Nurturing power of food - 100 Days of Weight Loss by Linda Spangle

I really put thought into today’s assignment. I love it!

The first two bites of any food have the most impact on your taste buds and have the emotional power! More of it won’t make me feel any better.

Eat 2 bites to feel nurtured and emotionally soothed by them. Focus on those 2 bites completely so I am satisfied and I don't need to eat more. Soak up the pleasure without guilt. After 2 bites, stop! My needs have been met

Yesterday we went to the Indian restaurant for lunch. I knew I was only going to have one plate of food and I followed Buffet Rules. I looked at all the food first to decide what I only choose things I really liked, foods that were really special (white rice is not special!) and not have a bit of everything.

I loved the food and hubby and I discussed what we liked and why. The mustard curry sauce was the best. The butter chicken while delicious was a little too intense a tomato flavored. I ate slowly to savor the flavor and felt some regret when I was almost finished the food on my plate. At that point, I slowed down even more and really savored the flavor of the butter chicken because I knew those we my last bites and I really wanted to remember the taste, smell and satisfaction. Eating more would not be as intense as those bites. I ate with the utmost pleasure and guilt free. I ate the way I should always eat, satisfying my taste buds yet not over doing it calorie wise.

Hubby did get seconds but I was still eating my food and we finished at the same time. He went back and got a dessert for us to share.

I felt satisfaction looking at the foods in the buffet and chose only foods that really appealed to me. When the food was on my plate I it was not over loaded, and all the food looked tasty.

Last night after dog school I made a hot chocolate with almond milk and followed the instructions on the package. I sipped this and ate some chocolate chips. It wasn’t ice cream or cake, but I did find it satisfying.

Yes the first 2 bites of food have the biggest bang taste wise and I have received the flavor benefits. Eating more is unlikely to bring me additional satisfaction or make me feel better.

Edited by: KALISWALKER at: 11/21/2017 (14:27)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/20/17 11:43 A

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Day 15 First two bites

The Power of the 1st 2 bites! The first two bites are always the best, and will always have the most flavor. Imagine your favorite dessert as you take the 1st delicious bite, you swoon with pleasure. Wow! Is this good or what?

With any food that you love, slow down and savor the flavor! Eat the first two bites very slowly, noticing details such as the soft caramel swirl in the cheesecake. Close your eyes and delight in the taste, and allow yourself to completely absorb the texture and flavor of the food.

After the first two bites, stop eating and get rid of the rest of the food. Tell yourself you've gotten what you needed from it. After that, you're just "feeding" on extra food, unless of course, you are physically hungry, then eating more of the food serves a purpose. Then either toss or give away the rest so you aren't tempted to eat more.

2 purposes of food:

1) to fuel your body, and
2) to appreciate flavors

Suppose you're eating one of your favorite desserts such as a store bought chocolate brownie. When you really pay close attention to the taste, you may decide this one isn't as special as you'd anticipated. If that's the case, stop eating that isn't all that great.

Kessler says that for people who struggle with food addiction, 2 bites is like priming the pump and can trigger an over-eating spree.

Are there foods that would trigger you to keep going? I have ‘red light foods’ that trigger me and I will eat all of them - chips, appetizers, crackers (always good stuff on top).

OK I remember this from before and it really works for me with a dessert. Last night we joined our friends for dinner and a concert. Hubby and I shared a dessert and the one was enough. I really enjoyed what I ate and was satisfied with what I had.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
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'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/18/17 6:32 P

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Day 13 Oops, I forgot to eat!

I am a 3 meal a day person and seldom snack. In the last week(s) I had trouble getting to sleeping and staying asleep, so I am hungry at 2 AM. If this happens I eat cereal, almond milk and a banana (breakfast). In the morning I do not eat again, because I am not hungry and I already had breakfast even if it is rather early in the day.

I have no choice works for me! 3 meals a day keeps me from snacking.

I would like to eat dinner at 5 PM but hubby prefers to eat later, sometime between 6-7 PM.

I will focus on eating on a schedule. My preferred meal times 8 AM, noon, 5 PM but maybe I will try to make 6 PM, but it seems I am too hungry at 5 PM.

I did gain a lot of weight by heading to the vending machine when I was hungry and ‘too busy to eat’.

Edited by: KALISWALKER at: 11/18/2017 (18:35)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/17/17 11:20 A

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Day 12 Fuel or filler

I will plan meals to provide adequate fuel. When going out I will take along lunches or check menus in advance.

I need to do better at recording all my meals. Yesterday I was in WA and had 2 meals away from home.

I will record my meals to see if I am limiting filler. I will circle foods that are filler (junk food – empty calories). I will eat for nutrition, health, and energy.

When I follow the Canada Food Guide I include 7 servings of freggies a day. That is quite filling and leaves little room for filler.

FILLER (EMPTY CALORIES) GOES TO FAT STORES! Limit sugar, salt, fat!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/16/17 12:09 P

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Day 11 Two purposes of food

The next 10 day segment is all about our direct relationship with food and talking about appropriate reasons for eating... We'll look at the positive ways food can nourish us, both physically and emotionally :)

Eat for only two reasons:

1) to fuel my body
2) to appreciate flavors

If I put food in my mouth that doesn't match either of these reasons, good chance it's emotional eating.

A minimum of three fuel stops a day, then add a couple of mini-stops in between.
Make tasty meals without a lot of calories, that I will enjoy.

I can enjoy food and manage my weight

Today

Each time you eat something, write down the time that you ate it and the time.
Count the number of times you eat

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/15/17 3:01 P

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Day 10 Appreciate good support

Wow day 10 already! I started at 222.8 and was 218.4 today. I expect some if it was water weight. Eating better does reduce sodium intake and water retention.
Where motivation to lose weight is still a little weak, my commitment to complete 100 DWL is strong.

I need to work on this - Learn to receive compliments with a simple thank you or something like "You can't imagine how much it means to hear you say that. Thank you." Or "You really made my day by telling me that! Thank you so much."

My husband is very supportive. I will remember to thank him more often.

We are eating more raw vegetables.
Eating out less often.
Getting more sleep.

www.weightlossjoy.com/wp-content/upl
oa
ds/2014/06/100DaysJournal.pdf


www.weightlossjoy.com/books-linda-sp
an
gle/access-page-for-free-support-matR>erials-for-100-days-challenge/


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/14/17 12:43 P

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Day 9 Here’s what I want

1. If you see me eating something that’s not on my diet plan
___ Ignore it entirely

2. When I’m making progress, such as losing weight
___ Compliment me on how I look
___ Give me non-food gifts or rewards

3. When I’m struggling or gaining weight
___ Hug me and show me extra affection
___ Ask me how you can help

4. When I’m making progress you can’t see (such as improving my self-esteem)
___ Compliment me on how I look
___ Give me non-food gifts or rewards

5. When I’ve maintained my weight (even though I may still want to lose more)
___ Tell me you are proud of my current efforts
___ Compliment me on my looks and my efforts

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/14/17 12:21 A

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Amy & Gill thanks for you feedback on Buffet Rules. I was away for 3 days but kept up with my daily reading.

Day 8 Help me, please...

It helps when you measure or weigh my portions when you cook meals.

It helps me when you sit on the other sofa when you snack.

It helps me when we eat on time.

It helps me when you select my dessert at a buffet.

It helps me when you want to go to the gym and I go to water aerobics.

It helps me when you cook meals like spiralized zucchini.

Edited by: KALISWALKER at: 11/14/2017 (00:22)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,108
11/14/17 12:20 A

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Day 7 100 days I can do it!!!

How are you feeling? A little motivation is returning. I am thinking about the quantity and will work on the calories. I am not too motivated to exercise. I am committed to completing 100 DWL..

Goal – Not to be the fat girl in group photos!

Goal - I will arrive in Palm Springs Jan. 2nd 19 pounds lighter! This is my time.

I am not confident that I will lose weight as I have lost it and put it back on so many times! Yes yoyo’d!

I can do this if I focus on completing the 100DWL, not weight loss. I know doing the daily readings will get me going.

I need to work on my self talk and do it several times a day.

* I can do it because I've done it before and I can do it again. In 2016 I lost 30 pounds in 3 months!
* I can do it because I know I keep getting in my own way and I am working on that!
* I can do it because I am capable of accomplishing anything I really focus on! I went to university night school for 7 years! I graduated!

* I can do it because I have a supportive spouse.

Phyllis and others have done 100 DWL and had great results! I can too!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,108
11/14/17 12:17 A

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Day 6 Protect your program

How can I avoid going off my plan?

3 meals a day

No ‘found’ food such as Costco samples or after church baked goods

Buffet rules

No seconds

Remember I have ‘my way of eating’

No thank you to food pushers
- it looks delicious, I’ll have some a little later
- when offered seconds – it’s was so good but I am so full

When asked about my diet – I just follow the Canada Food Guide

3 high risks times

Parties – buffet rules, only meals no snacks
Entertaining – learn to make some things for others without eating them
Dining out – look online at menu and calories to make a good choice

When I was out shopping I declined an offer to taste cheese and sausage. At the Japanese restaurant I boxed up the rice and salad immediately and focused on the pot stickers and California rolls.

I must focus on making the meal plans.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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AMYBELLES's Photo AMYBELLES Posts: 13,388
11/12/17 4:27 P

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Lynn, I read your blog about the buffet rule and think it’s excellent! I realize I do go to more buffets than I thought - not at a restaurant, but at people’s houses for parties or when I go to play a game or cards each week. I will keep this in mind, emoticon so much for sharing!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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