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8/6/20 7:33 A

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Day 49 - Just do something

"Just do something; then you're started."

3 days.

Celebrate doing something.

Just do something ideas.
am yoga
take a walk
squats
25/25/25
pick a pile of stuff and sort/toss/put away
use the pomodoro timer on your phone and something on your list.
prep some veggies
draw something
sew something
meditate

We are going camping. YAY! Be back on Tuesday. emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
8/5/20 8:15 A

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Day 48 - You gotta want to.................
hmm...
I don't want to...
The whys here are not clear to me, other than I may be hiding behind the weight. But that is a conversation that I will have with my counselor. Thank you, Gill.

I can't lose 50 pounds.
I can't hike as far as I want to.
I can't maintain a 10000 step, daily average.




~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,755
8/4/20 11:24 A

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emoticon

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




 current weight: 117.5 
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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
8/4/20 9:34 A

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Day 47- Kick the can't

Ok, let's see...
I can't lose 50 pounds.
I can't hike as far as I want to.
I can't maintain a 10000 step, daily average.

*I can't lose 50 pounds.
(sleep apnea and Hashimoto's complicate this)
Maybe I could ignore the stories in my head that tell me it is too hard because of SA and Hashi's. Or rewrite the stories in my head. Yes, I have Hashi's and SA, my metabolism is affected by this but maybe if I can continue to move more and increase my exercise, I can lose the weight given the food changes I have made and a tighter control on carb intake. Losing the weight would improve my SA.

*I can't hike as far as I want to.
Maybe I could if I "trained" for it. I own an elliptical. I can increase my steps and work on balance. I am fighting my own stamina issues but maybe I can help that with some supplements and regular sleep.

*I can't maintain a 10000 step, daily average.
Maybe I can if I work up to it and make it a priority. Hitting my daily step goal has been hit or miss lately. Well, for a really long time. emoticon I am already working on this one. My goal for August is to hit my step goal every single day!

emoticon I like today's assignment. Need help re-framing my "stories". Been working on that for awhile now. Old stories die hard. LOL I can do this!!! emoticon

Edited by: ITS_MY_TURN_NOW at: 8/4/2020 (09:40)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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8/3/20 12:04 P

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Day 46 - If not food, then what?
These are not in order of importance because I am not sure how to rank them. I know I need time with me. Time to explore my spirituality and creativity. Inner work, growing and creating things.

My family is number one and always will be. I am too far from my "kids" and my husband and I are together a lot (he is working from home these days) so it is time to take care of me.

Important to me
family - husband, children, daughters in law, grandchildren
extended family
creating
learning
studying herbalism
wellness
spirituality
hiking
camping
gardening
food

Edited by: ITS_MY_TURN_NOW at: 8/3/2020 (12:05)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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8/3/20 11:42 A

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Gill - Thank you. You are a dear. emoticon My granddaughter arrived safe and sound on Thursday morning. She was 22.5 inches long (the nurses measured her 4 times to be sure. lol) and 9 lbs 4 oz when she was born. She is thriving. They are home and settling in. My daughter is the toughest of my children (3 boys and Kate) and the strongest human I know. I am so very proud of her. She is also 5 feet tall and carried her very big baby for 14 days past her due date. emoticon She is amazing, my daughter. My granddaughter is beautiful and sweet. I miss them both very much. I hate this pandemic and the suffering is it causing, on so many levels, for so many people around the world. I feel a bit selfish because my missing them is not on the scale of other's suffering. So I should probably stop whining. I will have to just get on with taking care of myself and DH until I can see them in person. Take good care of you, dear lady. emoticon


PS. Making peace with food and my relationship to it is why I am doing this journal. My inner child wants to throw up her hands and go find something else to do. LOL But I am going to keep working on this. I can't stop eating so I just need to find a way to make peace with the process. Maybe I can find a way to simplify it so it is not so time consuming. sigh emoticon emoticon emoticon

Edited by: ITS_MY_TURN_NOW at: 8/3/2020 (12:06)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,755
8/2/20 11:13 A

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Thank you for being honest!

" I am really, really tired of it being the center of my life. I have to think about it and I do not want to"

I feel like that this afternoon when I know I have 'meal planning' on my to-do list. And I'm only planning for ME - I still seem to have a lot of shopping, meal prep, clearing up to do! It's never-ending! Well, yes, it IS never-ending.

I didn't realise your daughter had been going through such a hard time - how heart-breaking not to be able to be with her. I'm glad to know that the baby girl arrived OK - I hope your daughter is OK and heals quickly.

Edited by: SWEETENUFGILL at: 8/2/2020 (11:14)
Gill

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

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

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




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7/31/20 8:46 A

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Day 45 Food - important or not?

I wish it wasn't important.
I wish I didn't have to be the person that has to plan and cook the meals in this house.
We don't eat out. We are about 700 miles from our nearest relatives. We are in a pandemic.
SO that means I cook our meals and we don't share meals with other people. I am really, really tired of it being the center of my life. I have to think about it and I do not want to. I would like it to be unimportant. I mean our traditional holiday meals are full of foods that I no longer want to eat. The gluten free birthday cake we had to celebrate my husband's birthday, last week, was tasty but left me bloated and unhappy.

How do I make food unimportant when I have to plan, buy it, wash it, store it, cook it and then eat it? That requires time, thought and energy. I am not feeling well today so that is probably coloring my view of the world.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/30/20 9:53 A

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Day 44 - It's not the right time

As I write this, my daughter is 800 miles away being prepped for a C section after 32 hours of labor. My granddaughter will be born today. I am praying and worrying at the moment. Hopefully I will be able to make sense with my head full of other stuff. Here goes...

For me is it not about the "right" time, I sort of live in a perpetual "diet" space. In the last 10 years I have eliminated gluten, soda and most of the sugar from my life. We eat minimal corn, soy and processed food. We eat mostly organic, free range and wild caught. Locally grown whenever possible. I am working on nutrient density in my calories, lots of color and plants. It is easier at this time of the year.

But I am not perfect and I have an issue with emotional eating. Medicating with food. I eat really well and then I don't. A bag of organic chips can set off a whole range of bad choices all of them "legal" by my "food rules" but still too much fat or carbs or calories. Organic red grapes are so good but they set off sugar cravings. sigh. So right now I am back to working on timing. IF except on ST or hiking days. Meal spacing and no food after 6:30 and more movement. Qigong, yoga and steps today.

I want to be a healthy, strong Nana by this time next year. Because of this pandemic, I might have to wait until her first birthday to meet her, so I want to be healthy and strong when I do.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/29/20 11:10 A

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Day 43 - Choose to, not have to

I choose to:
Take care of me by incorporating exercise and nutritious food into my life.
Move more.
Pay attention to what and when I am eating.

I am going to work on re-framing my thinking.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/28/20 10:50 A

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Day 42 - Make it matter

All caught up!

The ways the being overweight bothers me:
I do not feel good about myself. 8
I struggle with my health issues, some of which would be helped by losing the extra weight. 8
I have trouble hiking very far. 10
I don't like the way I look in clothes or out of them for that matter. 8
I hurt. My back, my hips, my neck. 10

They all matter. I get overwhelmed and give up. Autoimmune disease and sleep apnea complicate the process. sigh


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/28/20 10:42 A

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Day 41 - Motivation is a choice

Still playing catch up...

I wish I could find some motivation in a junk drawer!!! LOL

Get up and make it happen.

Motivation is a choice.
I did yoga and attended my zoom Qigong class this morning.
I have established a fairly consistent (30 minutes a day) movement routine over the last 3 months. Camping this weekend made a mess of it and I am stiff and hurting today. Not sure why I keep having to learn this lesson over and over. (I hurt less when I move more.)

Motivation...
I would like to add more ST into my daily movement and hit my step goal more often.
Dividing up the steps and hitting small goals during the day might be helpful.
Setting a reminder on my phone could help, too.
Not waiting for the first day of the week or month... or the beginning of a new round of whatever challenge I am working at Sparkpeople, start now!!!
Posting my goal on a sticky note.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/28/20 10:30 A

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Day 40 - Having an eating experience
Back from long weekend spent camping. Playing catch up.

My favorite meals lately are usually meals that don't leave me feeling bloated and miserable. I like it when I can enjoy food, knowing it is nourishing me. Colorful and tasty. Last night we came home, after packing up, driving almost 300 miles and unloading the trailer. Then there is the unpacking... I am still working on that today. sigh. Anyway, Last night we were exhausted. I made eggs, leftover potatoes with onions and toast. See the problem, yet? As I was sitting there, eating, all I could think about was the fact that there was NO color on that plate. I was so tired that I just went to bed bloated and miserable. SAD Standard American Diet. We haven't eaten like that in years. Today will be lots of color!

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/23/20 7:04 A

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Day 39 - Flavor or texture?

Good question!
Salty, crunchy is what I reach for comfort. Emotional eating. Fun stuff. So "...it give you a way to chew hard and fast, the way you’d like to “chew on” your boss?" (Spangle, Linda. 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan (p. 85). Thomas Nelson. Kindle Edition.) That is possible. Me, chewing on my worries. Crunching up my problems and emotional upheaval.

That actually resonates with me. Hmm.

I am going to skip the descriptive exercise. We are going camping for the weekend. An escape from the city and the collective craziness of this pandemic. Mountains, trees, rivers, lakes, waterfalls and quiet time. sigh. My nervous system needs a reset. Hoping this helps.
.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/22/20 8:38 A

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Day 38 - Food as power

Not sure I eat to feel powerful. I eat for comfort. When I am not grounded emotionally, I reach for "comfort foods". Comfort, medicate. For me, the conquering comes in when I can resist. I am "conquering" me, not a steak. I feel powerful when I can resist the cookies. I feel powerful when I exercise. I feel powerful when we go hiking and I do more than I think I can.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/21/20 10:07 A

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Day 37 - I love to eat!

I have a complicated relationship with food, a love-hate relationship. I love to eat and I hate that I love to eat. I really don't like to cook but I really do want to eat healthy. So I cook because take away and eating in restaurants is not good for me. Too many food sensitivities, I guess. I hate that I use food to medicate my emotions. I hate feeling so full that I feel sick because I don't stop eating something because I am enjoying the flavor or texture. sigh. I am working with my emotions and how to deal with them. But this pandemic and the worries that stem from it are overwhelming to me, sometimes. So food is a comfort and a way for me to medicate my emotions. I am not sure it is about a single food that I love, right now. It is about managing my life and doing it in a way that allows me to improve my health because I really want to see the other side of this pandemic.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/20/20 7:44 A

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Day 36 - Slow down your eating

I eat pretty slowly. My husband eats quickly. I used to try to keep up with him. I have been practicing with a timer. LOL He has slowed down, too. Recognizing the pause I can do...sometimes. It is the stopping right there that I have a tough time with. I did manage it this past weekend. I explained the pause to my husband, (my naturally thin husband.) I actually put away my lunch and had the rest for dinner on Saturday. Sunday, I felt like I was eating everything in sight. sigh. Two steps forward, one step back. Waiting for my overdue granddaughter to be born is more stressful than I imagined. I am worrying for my daughter. So today is Monday and I begin again. Recognize the pause and stop eating. I can do this.

Edited by: ITS_MY_TURN_NOW at: 7/20/2020 (07:45)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/17/20 10:31 A

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Day 35 - The eating pause

I sigh. Then I continue eating. emoticon Time to pay closer attention and act on signals. Today I will stop when I sigh and wait two hours. Actually this is a good experiment for the weekend!


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/16/20 4:13 P

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Day 34 - Listen accurately

Feeling full or stuffed. Why is that a comfort to me? I do not enjoy the bloated, uncomfortable feeling that comes with eating too much. I continue to medicate my stress and worry with food these days, though. I am working on being conscious of my satiety level. 80% full. Even when I recognize it, I don't stop sometimes. Am I nurturing myself? By making myself miserable? sigh I wish I knew. I will continue on.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/15/20 1:29 P

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Day 33 - Fullness scale

As I sit here, uncomfortably full from too much lunch, I really wish I had read this this morning.
I was eating while distracted and not paying attention to how full I was. I made a taco salad that was too much, apparently. Practice. Practice. Practice.

I like Linda's Fullness Scale!

Fullness Levels:
0 = neutral, not hungry, not full; +1 = satisfied, comfortable, just right; +2 = too full, a little uncomfortable; +3 = stuffed, miserable

Edited by: ITS_MY_TURN_NOW at: 7/15/2020 (13:37)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/14/20 7:45 A

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Day 32 - The five-hour rule

Years of grazing and dieting have left me without clear hunger signals. I sometimes wait too long to eat and then eat everything not nailed down or am eating because it is time to eat, even when I am not hungry because it is "time to Eat". I am trying to instill some order in the way I eat by using timing. That means IF a few days a week for 18/6 and 2-3 meals a day with at least 3.5 hours in between. I am going through an emotional time, right now so I am struggling with emotional eating as self-medicating. I continue to put one foot in front of the other. I am calling that a win.


Love this from Linda's blog! Thank you, Gill.
"If you’re really hungry, do you need more food than if you’re just a little hungry?
The answer is NO—you just think you do!"


Edited by: ITS_MY_TURN_NOW at: 7/15/2020 (13:25)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/13/20 7:23 A

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Day 31 - Hunger scale

Learning to tune in to my body is an ongoing struggle/process. Evaluating my hunger is a practice that I am working on. The last few days have been full on emotional eating, though. The pandemic and not being able to meet my new granddaughter is making me miserable. Trying to count my blessings, work through my emotional mess and get a grip on my hunger cues is today.

Edited by: ITS_MY_TURN_NOW at: 7/15/2020 (13:38)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/10/20 11:24 A

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Day 30 - Postpone eating

I will experiment with postponing.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/9/20 7:10 A

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Day 29 - Handheld foods

I am allergic to nuts so I will use chips.
Be back tomorrow to report.

Note: I ate a weighed portion of chips with a spoon.
It was an odd experience, definitely slows down the eating of the chip.
I paid more attention to the flavor and texture. I had had enough by the time I finished the portion.

Edited by: ITS_MY_TURN_NOW at: 7/10/2020 (10:59)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/8/20 8:21 A

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Day 28 - Eating because it's there

I wrote it in my journal and will make a sticky note for my pantry.
My new mantra - "I don't eat food just because it's there."
My limited exposure to the world in general, because of the "virus", is helpful in this case.
At least in the sense that I am only dealing with the food in my home. As strange as it sounds, being gluten free and having food allergies is also helpful with ignoring food being offered.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/7/20 8:27 A

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Day 27 - Eat dessert when it's special

There are times when I am very grateful that I am gluten free.
It makes it much easier to politely refuse to eat things like desserts. My favorite gluten free desserts are made by me. Although the mention of carrot cake has me thinking about it. lol
I like dessert but these days it means a dried fig or a piece of dark chocolate with a piece of candied ginger. I am working on pushing all that to weekends. The No S Diet is helping me to organize the way I eat. Anyway, special days? My birthday, kids and husband's birthdays, any day I deem to actually make a "dessert". Our anniversary, Christmas. I don't eat out often in normal times and not at all right now so that isn't a problem. Which brings me back to timing and portion control and the emotional eating portion of my issues.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/6/20 10:54 A

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Day 26 - When food disappointments you

I am working on it.

I have done that, kept eating when I didn't enjoy it or even want it. I am trying to be mindful when I am eating now. In an odd way the virus makes this a bit easier these days because I don't really go anywhere, except the grocery store and hiking. We also went camping once so far, this year. While we were camping my husband brought some gluten free donut holes. I had one and it was awful. lol I did not have any more of them. One was enough. ick. Having treats on weekends and knowing I can only have them on weekends means I don't want to waste the opportunity on something that I don't like or want.

Anyway, I am not bombarded with things to eat. What is in the house are the foods I have to choose from. I am getting better at limiting portions thanks to No S and working on stopping at 80% full which is a PN focus.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/3/20 7:07 A

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Day 25 - Smaller amounts, less often

This might work for some things but not sure about sugar. It sets off cravings. Chocolate chip cookies and chips. Don't eat them very often. I could schedule the chips but I am reluctant to have cookies around. The No S Diet makes it easy to to do. When I stick to the schedule. emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/2/20 7:06 A

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Day 24 - Eat for satisfaction

I have actually done that. The eat my way through the house because I didn't quite get what I wanted thing. I tend to wait now. Sometimes for days.

A highly satisfying meal? Sometimes it is a meal with lots of color. Like spaghetti squash with lots of veggies and herbs and a little Parmesan cheese. But sometimes is it comfort food. A cheeseburger on a salad instead of a bun with a few sweet potato fries. Satisfaction depends on my mood, I think. Having a lot of color makes me feel good about what I am eating.

Love this, thank you, Gill.
"One thing I've started doing, after I've eaten my meal, I say out loud "I really enjoyed that!" or "Thank you, Gill, that was lovely!" I think this is helping me a bit, to feel satisfied that I've been nurtured."


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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7/1/20 6:50 A

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Day 23 - Savoring

I am doing the No S Diet. While I agree that slowing down and being mindful about what I am eating is a good idea, today is not a day for chocolate. I will slow down and savor a meal. It would be helpful in my 80% full goal.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/30/20 9:18 A

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Day 22 - Multitask with food

I will give this a try by myself first and with my husband this weekend.

Notes on previous tasks.

*Not convinced I need breakfast everyday but will continue to play with meal timing and IF. Maybe breakfast 3-4 days a week.

* It is tough for me to sit quietly and focus on what I am eating. I will continue to do this exercise because I think it will help me be conscious of my 80% full goal that I am working on for another program.




~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/29/20 6:52 A

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Day 21 - Eat with awareness

When I eat alone, I am am usually reading or listening to a book or podcast or writing lists or notes. This is tough and uncomfortable for me. I will try again today to focus on my meal.

Edited by: ITS_MY_TURN_NOW at: 6/30/2020 (09:11)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/26/20 6:34 A

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Day 20 - Half-off special

I am not sure how to do this. I am already measuring and weighing everything, except leafy greens. We rarely eat out. The No S Diet allows one plate and no seconds. I am actually working three programs at the moment. PN Precision Nutrition makes three. I am learning to recognize 80% full. Not great at that, yet, I am learning to slow down and recognize my satiety level. though. I am enjoying not being bloated and overfull when I leave the table.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/25/20 7:06 A

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Day 19 - Eat reasonable amounts

"Portion distortion" is real. I am back to measuring and weighing everything except leafy greens.



~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/24/20 7:01 A

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Day 18 - Retrain eating habits

We rarely eat out and not at all in the last 115 days since we started our "shelter in place" "lock down" whatever you want to call it. Instead of "Never clean your plate" , I am focused on nutrient density and portion control these days. The No S Diet is providing a structure for me and meal timing. I only have one plate at a meal so what goes on that plate matters. I have to think about what I am eating and how much. So far I am managing. Overloading a plate is not happening and I am working on checking in with my body and satiety level. I am taking smaller portions. I am also not perfect and it is not habit yet so there are slips. Meal planning is helping a lot. Planning my S days also works to alleviate the pressure of sticking to my N day plan.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/23/20 8:17 A

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Day 17 - Stop wasting food

I was raised in the "clean your plate" club by a mother that grew up at the end of the Great Depression. She still takes waste very seriously. I am getting better at planning and portions. It is hard to throw food away and I don't like to waste it but I am not cleaning others plates or eating it so I don't have to throw it out. I freeze leftovers or plan them for a meal later in the week. I am shrinking my portions simply by measuring and weighing food. I have stopped ignoring my portion distortion and I am retraining the way I see a "meal". Nourishing/ fueling this body is now the goal. And I forgot breakfast. emoticon Day 6. sigh

Edited by: ITS_MY_TURN_NOW at: 6/23/2020 (10:54)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/22/20 7:19 A

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Day 16 - Nurturing power of food.

Day 5 of breakfast. So far so good. The weekend was a mess, in terms of my plan. I ate what I wanted for the most part. I went hiking and surpassed my step goals. The scale is moving… a little. I will take it. I will keep trying to eat breakfast and monitor my hunger.

I am working on portion control, meal timing, eating slowly and checking in with my body. I am learning to throw away or put away food from my plate when I am full. There are no cookies in my house to throw away so this is not an exercise I will be doing.



~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/19/20 9:44 A

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Day 15 - First two bites...

Ok, can't, won't do this. Well, I can savor the first two bites of everything I eat today but eating two bites of a chocolate chip cookie would not be helpful. It would set off cravings that I am trying to avoid. I have eliminated most of the sugar from my life and I am not interested in messing with that at this moment. There are times I am willing to deal with the consequences, but not today. It gets easier to give up every time I do but I am a recovering sugar addict and even a chocolate chip cookie (one of my "trigger" foods.) would mess with what I am trying to accomplish. So I will savor the first two bites today, along with having breakfast (day 2). 1/4 cup homemade trail mix (sprouted, organic pumpkin and sunflower seeds and organic raisins) along with some collagen protein in my coffee.

Edited by: ITS_MY_TURN_NOW at: 6/19/2020 (09:46)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/18/20 7:19 A

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Day 14 - Morning affects evening

If I eat breakfast on a normal day, I am hungry all day. If eat breakfast on a day when I know I will be more active, (hiking for example) then it is manageable but I still end up eating too many calories and usually maintain or gain. I am working on eating two meals and one snack if I need it. (1200 -1500 calories) Eating breakfast every day for a week. hmmm... I am sitting here debating whether this would be counter productive to my current goals. How to make this work....? Would IF work? I would have to give that up for now. Maybe shift spaces between meals? 12+ hours overnight. 4+ hours between meals. Ok, an experiment.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/17/20 6:13 A

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Day 13 - Oops, I forgot to eat!

I wish I had read this yesterday. I got caught up in something and forgot I was cooking a half turkey breast for dinner. (Not doing that again - too much time) We ended up eating late and I ate everything in sight. Blew my "green" day, didn't sleep well and now I am still feeling icky (and bloated) this morning. I need to get back to taking care of me. I felt better when I was doing soup or salad for dinner. So today, I am going to set a timer on my phone for meals. IF until noon lunch and 5:00 for supper. Soup or salad it is. Why do I have to keep learning the same lessons over and over again?

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/16/20 9:17 A

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Day 12 - Fuel or filler

I eat a nutrient dense diet. I am gluten free, avoid corn and soy, eat minimal sugar and processed food (which helps me to eat less salt and sugar.) We try to eat mostly organic produce (organic plants including beans and gf grains when we can) and poultry, grass fed beef when we eat beef and wild caught fish. We do not eat the SAD. We eat out rarely and not at all since NY state went into the covid19 pause. Not even a Starbucks coffee in the last 108 days. I am giving up grazing. It is a struggle but the No S Diet is helping me to focus. I have been tracking every BLT since the beginning of May. I am controlling net carbs, keeping them to around 100 gr +/- 10. I do eat bean chips and I measure them first. I started having a treat on Saturdays (a mini flax brownie and half serving of Halo) These treats are filler. But they are not a daily occurrence. I am exercising 30 + minutes a day, at least 6 days a week. the elusive 7 day a week habit is still a goal and a work in progress. I am frustrated because I am afraid I'm fighting a losing battle. My body does not seem want to release the extra weight, no matter what I do. The scale is not moving and I am fighting a pity party. sigh

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/15/20 8:07 A

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Day 11 - Two purposes of food...

I am working on meal timing so eating, more space between meals not less. Currently working on two average (for me) size meals and a small third, only if I need it. My version of The No S Diet. Retraining myself. I have been a grazer for many years. Time for a change. I know that if I eat too late, I don't sleep well. If I wait too long to eat I get "hangry". LOL Working on timing is easy right now, because I am home most days, on my own. The test will be when we go camping or my "schedule" gets thrown off by life. I have been making nutrient density a priority for a long time. That doesn't mean I don't eat too much just that we don't eat the SAD anymore.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/12/20 7:32 A

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Day 10 - Appreciate good support

Graciously accepting compliments is not something I am good at. I am working on it but it feels awkward to me. Even when I manage to express gratitude for the compliment, there is a running negative monologue in my head, discounting the compliment and telling me why it can't possibly be sincere. I am actively working on rewriting and releasing the MANY stories that no longer serve me. It is a process. I am sticking with it this time. I have tried so many things to lose weight, I have made so many changes to the way I eat and how I live and still I struggle to lose weight. Granted I have some health issues that mess with the way my metabolism works. (mainly Hashimoto's and sleep apnea) But I think the stories I tell myself, the ways I sabotage myself are tied to my struggle to lose the weight. I think I have been hiding behind this extra weight. I am working on that, too. Ok, that was more than was asked for and I am not sure I did the assignment but I think I will end it here for today.

Love this...
“You can’t imagine how much it means to hear you say that. Thank you!” 100 DWL (p10)

.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/11/20 7:36 A

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Day 9 - Here is what I want...

1. If you see me eating something that's not on my diet plan...

Ask me "How was your day?" or ignore it.

2. When I am making progress, such as losing weight...

Compliment me.

3. When I am struggling or gaining weight...

Tell me you notice and really care about my struggle or ignore it.

4. When I am making progress you can't see (such as improving my self-esteem)...

Compliment me or ignore my efforts.

5 When I've maintained my weight (even though I may still want to lose more)...

Compliment me, tell me you are proud of me or ignore it.

I think I will post this on my fridge. My husband's efforts to be supportive are not helpful sometimes. He is trying to be encouraging but it is not what I need from him right now. This may be helpful to both of us.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/10/20 8:11 A

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Day 8 - Help me, please...

Not my favorite lesson, either. emoticon
But then again, asking for help in general and expressing what I need is a struggle for me.

Things that are always welcome....
Putting leftovers away after a meal.
Limit eating meals or snacks to the dining room instead all over the house. (That way I do not have to be there if it is not time for me to eat.)
Compliments. (Although, I am not great at accepting them. Yes, I have work to do)
Encouragement when I am doubting my ability to lose weight. I don't need excuses just hugs and "hang in there". (I am working against multiple health issues that make losing weight more difficult. Hashimoto's, sleep apnea and SIBO -IMO.)

Things I do not ever want people to do or say....
"You can't (or shouldn't) have that!" or any variation on that statement. (Good or bad, my choices are my own. I am an adult.)
The people in my life don't comment on my weight either way so they don't say hurtful things but I wouldn't want that either.




Edited by: ITS_MY_TURN_NOW at: 6/10/2020 (08:11)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/9/20 8:24 A

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Day 7 - I can do it!

I can do it because...

I am ready. emoticon

I see the importance of an exercise/movement habit for THIS body and I am working toward building a 30+ minutes a day, intentional movement practice.

I have an evolving food plan and have already made solid changes.

I recognize the importance of timing my meals and eliminating snacks.

I am finding additional support for working on my goals in new places.

I've got this!!! emoticon

Edited by: ITS_MY_TURN_NOW at: 6/9/2020 (08:25)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/8/20 5:26 A

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Back to business. emoticon

Day 6 - Protect your program.

I am having a quiet day today so no chance to practice but I will spend some time thinking about this in my morning pages. I have a family full of well meaning people that push food...all the time. "No thank you" doesn't work and then there is hurt feelings and drama.
But I am a long way from all of them, right now. Except for my husband. He is trying to help now so he offers and then accepts my response. Which is a huge relief! With the pandemic, not sure when I will be able to practice this but maybe with myself. Putting off a craving? "Not just yet."

Do one thing today that reinforces your determination to protect your program at all costs.
I am going to do menu planning for this week and part of nest, as I have an online conference this weekend and I want to sneak some hiking in. Not a lot of time for food prep so will take care of that this week.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/8/20 5:04 A

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Hi, Carol. Welcome. emoticon

Gill - emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/5/20 4:01 P

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Hi, Carol! (sorry Julee!) - you might like to start your own Report Thread here where you can write about your journey.

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




 current weight: 117.5 
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6/5/20 10:44 A

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Just purchased the book "100 days of weight loss." I should receive it in the mail within 7 days. Looking forward to learning more about methods to help me in my weight loss journey. Also I am excited to be a member of this supportive team.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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6/5/20 8:46 A

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Day 5 - Magic Notebook

I will be using my morning pages to note my cravings. I have some experience with managing my cravings. I quit smoking ten years ago and have successfully given up soda and eliminated most of the sugar from my life. Having a sugary treat will still set off cravings. I think that noting my cravings will allow me to acknowledge them and delay acting on them.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/5/20 8:45 A

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Day 4 - Boundaries, not diets

This is interesting. I kind of gave up on "diets" awhile ago. I have an evolving "food code" (not my phrase) or a food plan. The concept of narrow and wide paths appeals to me, as does the No S Diet. So I will layout my present food code here.

These rules apply to either path.
I am gluten free.
Track what I eat.
Eat a variety of plants.
30+ minutes of movement a day. (I am establishing a routine.)

Narrow Path
2-3 meals / 3+ hours apart
No food after 6:30 pm
Net carbs of 100 +/- 10
No sweets, snacks or seconds
Organic when possible
Minimal processed food
Planned strenuous exercise (yoga, YNY, ST - hiking, cardio, etc)

Wide Path
Snacks or treats
Dessert
Eating in a restaurant or take out.
Gentle restorative yoga



~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/5/20 8:44 A

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Day 3 - Do It Anyway

Today I will do it anyway:

Get at least 30 minutes of exercise.
Stick to my menu plan for the week.
Track every BLT.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/5/20 8:44 A

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Day 2

In the past, when the scale stopped moving or life got in my way, I gave up. I have done that over and over again. I am ready to break that pattern. I am ready to just keep going, to stick with it. If I make a choice to go off plan, instead of giving up, I will remember that I can choose to get back to the plan. Get up, dust myself off and get on with it.

I am committed now. No matter what.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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6/5/20 8:43 A

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100 DWL Journal 2020

You can do this!!! emoticon

Day 1
I used to be that way…

I used to think…
...I couldn't stick to an exercise plan.
...I couldn't stick to a food plan.
...my health issues made losing weight impossible.
...that once I started eating chips I couldn't stop.
...that emotional eating was the only way I could deal with emotions I couldn't manage.
...that I had to do this alone.

But now…
...I have made 30+ minutes of exercise/movement a part of my daily routine.
...I have a food plan that nourishes my body and improves my health.
...my body releases the extra weight because my health issues have improved because I have food and exercise plans that work for me.
...I know that if I weigh and measure a portion of chips I can occasionally have them.
...I have other tools that I can use to deal with my emotions.
...I know I can work through my issues around food with the structure of Linda's lessons and this team


Edited by: ITS_MY_TURN_NOW at: 6/5/2020 (08:47)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
2/15/16 4:48 P

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FORESTPAL - How are you doing? What is going well? What is challenging you? Hope all is well. emoticon



Ok, I guess I am going to check in every few days. emoticon
I have been using my "magic" journal so I will share the basics here.

Day 5 Magic Notebook
Writing down things every morning instead of at night. I am working on observing food cues and letting them go. It is tough when I am feeling stressed and others are eating around me. I had finished dinner and my son brought a pizza home. It had been a bad day and the pizza smelled so good. I didn't eat any. It helped that I had just finished dinner. We decided to try that pizza place on another day. Hard to find good gluten free pizza.

Day 6 Protect Your Program
I love the "not just yet; I'm going to wait a little bit." I haven't had to use it yet but it is perfect for my MIL. Protecting my program at all costs is something I have to work on. I give in to others and I haven't been planning ahead very well. I did join another Spark team that is very active and Paleo so it is helping me to focus.

Day 7 I can do it!
I have post it notes all over the house, at the moment. Positive reinforcement! I can do it because... my life depends on it. I want to move more easily. I want to be healthy. I want to go hiking and not worry about not being able to keep up.
I am capable of anything! emoticon

Day 8 Help me, please...
I actually had this conversation with my DH this weekend. He helped me prep food for the week, yesterday. It was awesome! He is helping by being in this with me.


Edited by: ITS_MY_TURN_NOW at: 2/15/2016 (16:51)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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FORESTPAL's Photo FORESTPAL Posts: 1,401
2/11/16 2:40 P

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day 3 & 4: I faltered, but did not quit. Followed my plan except for wine at 11 PM. I drank it to avoid sweets I was yearning for. That worked, and tonight I plan to use diet tonic water instead of wine. I'll be home free if/when that works. Did re-lose a pound.

Thanks for the encouragement,

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
2/11/16 1:35 P

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FORESTPAL - I would love a buddy! Let's do this!!!

Gill - Heading over to the lesson threads now. Thank you.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
2/11/16 1:29 P

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I just realized I have not posted here, even though I am working throught book in my journal so here are my days 2-4.

Day 2 - Interested or committed?
I have always been "interested", I guess. I give up or lose interest when I don't see the results I want. I go back but my interest wanes when the scale refuses to budge. I don't blame everyone else, I blame me when I go off plan. I need to find it inside of me to not give up on myself. I need to find other ways of keeping my motivation strong. I need to commit.

"NO MATTER WHAT!!!"

Today I will stick to my food plan and hit my steps goal...NO MATTER WHAT!
I have placed sticky notes on my fridge and in my office that say 140 - No matter what!!!

Day 3 - Do it anyway!
I can take responsibility and I can lay out a plan with the best of them, but sticking to the plan when things go sideways is a challenge for me.
Stay motivated and the results will follow... This is what I have to work on, stying motivated.
I will stick to my food plan and hit my step goal whether I want to or not!!!

Day 4 - Boundaries, not diets.
Boundaries. I like it. It fits very well with me determining my "shade" of Paleo. My narrow and wider road plans are in my journal.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,755
2/9/16 2:45 A

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Excellent! It's a great idea to buddy up. Feel free to post on the Lessons threads if you want to!
emoticon

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




 current weight: 117.5 
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FORESTPAL's Photo FORESTPAL Posts: 1,401
2/8/16 5:09 P

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please post every step you take so I can travel along with you. I didn't finish the 100 when I tried it, but it clarified lots of things for me. I'd like to do it again, but I need a prod. You could provide that, "'My Turn Now.'"

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


 Pounds lost: 66.0 
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57.75
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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,680
2/8/16 4:39 P

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Today is the Lunar New Year. A good day for a fresh start. This is my second attempt at working my way through Linda Spangle's 100 Days of Weight Loss. emoticon


emoticon Day 1 - I used to be that way...

I used to...

~ Give up on my goals because I put everyone else's needs before my own.
~ Discount my 'gut' feelings about things.
~ Go off plan when I get mad, sad, bored or upset.

Now I ...
~ Keep working toward my goals and taking care of my needs. Find balance between caring for my loved ones and caring for myself.
~ Trust my gut.
~ Journal, breathing exercises or go for a walk when I am mad, sad, bored or upset.

Edited by: ITS_MY_TURN_NOW at: 6/5/2020 (08:42)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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