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BDTHOM's Photo BDTHOM Posts: 8,488
7/11/16 12:00 A

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Thanks Lynn! I forgot my book at work on Friday so I'm falling behind. I stated Day 38, I have to pull that up. I did the reading but not the exercises.


Day 38
Food as power

I have developed a habit of reaching for food when I feel insecure. However, I have some difficulty with the idea that the food makes me feel powerful. It usually leaves me feeling powerless. I'm open to the idea that I DO get some power, as well as, energy from eating. I'm not into competitive eating and I don't get a feeling of "concurring" my food.
When emoticon I eat a whole box of donuts, I feel many things but not triumphant.

1) list of power/no power
2) Power from non-food
3) Power action today



Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/10/16 10:51 P

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Brian congratulations on making it to day 37. It was interesting to read your descriptions of the foods and why you like certain ones.

I enjoyed reading your days and see there is a lot to learn in the 100 DWL. Keep going.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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BDTHOM's Photo BDTHOM Posts: 8,488
7/7/16 1:53 P

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Day 37
I love to eat

Do I love to eat? I've been dieting (eating disorder?) for so long I feel dysfunctional around food . . . maybe. I don't know. I do use my 'love of eating' to appease emotional needs. I did it last night after my son came home disrupted my meditation (a better alternative for appeasing emotions).

Do I enjoy the sensations of eating more then the food itself? . . . Yes. I'm open to considering it anyway/ When I struggle with food I may be more interested in texture and sensation than the taste and smell. My trigger foods.

Favorite foods (trigger foods)
Chips/crisps/crackers-- I like the rough, crunchy texture with a hint of salt. I like FEEL of the salt on my tongue. It's the mouth sensations more then the taste itself.

Ice cream-- I like the cold temperature and the rich smooth texture. I add it here because I'm aware that I like varieties made with less cream (lower milk fat) like Gelato, sorbet, and particular brands. That suggests there is something in the texture and/or sensation that I like.

Hard cheese-- There is something addictive about hard cheese. I like soft goat cheese on anything and fresh mozzarella with tomatoes and basil best by taste. (The fresh mozzarella with tomatoes and basil, the goat cheese on almost anything). I lose control around hard cheeses. I'm not sure what the sensation is and I don't have any. I find hard cheese is best left out of my diet.


I completed the Day 36 exercise with the timer at dinner tonight. I added my observations to the Day 36 post below.

Edited by: BDTHOM at: 7/7/2016 (23:18)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/7/16 1:14 P

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Day 36
Slow down your eating

In today's exercise the reason to slow down while eating is to pay attention to body signals. Signals like 'the pause' and fulness (fulness scale).

7/6-- I simply forgot to set the timer at dinner today. I will try again tomorrow.

7/7-- I ran the timer exercise at dinner on Thursday, as well as, staying mindful of 'the pause' (Day35) and the fullness scale (Day 33). I set the timer to 20 minutes. I finished my last bite at 17 minutes. I may have experienced 'the pause' at 16 minutes. It was more of a change in the sensation of fullness then a pause. I finished my last three bites (cleaned my plate, oh my!) On the hunger scale I was at a +1 or more, but I still wanted to eat. I sat for the remaining time with a glass of water. After 15 minutes or so I did feel full, maybe up to a +2. A little uncomfortable and tight in the stomach.

Edited by: BDTHOM at: 7/7/2016 (23:17)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/6/16 4:21 P

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Day 35
The eating pause

"At some point . . . most people stop briefly and lay down their fork or put down their food."

"When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable."

I need to be mindful of this natural pause. I didn't experience it at lunch today, but I will record times I do below:

7/6-- I was mindful while eating, but didn't notice a pause.
7/7-- At breakfast today I noticed the pause. I almost pushed through and finished the rest of the smote, but though differently and poured it out. I don't know if I was satisfied or the smoothie wasn't sitting well with me. Breakfast is my least mindful, most 'fuel' meal of the day. I usually just do it.

Edited by: BDTHOM at: 7/7/2016 (13:17)
Brian
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7/6/16 6:29 A

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That is great that you used the lesson to help you with your snack! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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7/5/16 7:44 P

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Dat 34
Listen accurately

to . . . "your stomach not your head."

I fail at this most every evening. Every dinner. I eat a nice satisfying dinner, but the inertia of eating bowls past the "just right' feeling and my diet intentions. It's very sad.

7/5 16:00-- I just ate a snack of carrot, jicama, cherry tomatoes, and walnut pieces. I feel good. I don't feel hungry. I'm just right.

7/6-- At dinner I stayed mindful to my food, the taste the texture (smooth potato, rough kale). When I was finished I felt satisfied. The hollowness of hunger was filled in. There was a slight outward pressure on the stomach, but a comfortable feeling.

Edited by: BDTHOM at: 7/7/2016 (13:20)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/5/16 7:36 P

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Day 33
Fullness scale

The fullness scale is intended to teach me to recognize the signs that I'm full. I didn't monitor myself on Sunday (Day 33) so I need to continue this exercise through the week to improve.

0 neutral
+1 just right
+2 a little uncomfortable
+3 miserable


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/5/16 7:26 P

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Day 32
The five hour rule

"When you feel really famished, you're a lot more likely to eat too much."

This happens to me in the evenings when I miss a snack on days I run, or just go too long between lunch and dinner. This usually results in nibbling an entire meals worth of calories while I make dinner.

I have used the 'smaller meals more often' strategy to focus on proper meal planning and portions. I will continue to use the schedule I started for an earlier exercise.

6:30 breakfast
10:00 morning snack
12:30 lunch
15:30 afternoon snack
19:00 dinner

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/5/16 7:14 P

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Day 31
Hunger scale

I'm supposed to learn when I'm hungry and not get too hungry because that leads to over eating.

Scale:
0 = neutral
-1 = a little hungry
-2 = very hungry
-3 = starved

11:00 I missed my scheduled snack at 10am. I felt a hollowness in my stomach and a tightness across the top of the stomach.

17:30 I'm stopping at the hardware store on my way home to dinner. I was aware of being hungry with the in hollowness and tightness across the stomach.
18:00 I'm driving home from the hardware store the tightness across the top of the stomach increases. I feel a pull on the throat.
18:15 I arrived home to make dinner and felt a little light headed.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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7/1/16 12:10 A

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Day 30
Postpone eating

A lot of these exercises would be easier if I didn't make as many healthy changes in my life as I have. I don't feel like I have the opportunity to postpone snacking. I think most of my mindless, automatic eating is best cut out entirely, not postponed.

I will stay mindful of the temptations and opportunities to practice this exercise and write them down. (There's a candy bowl on the desk outside my office. I've walked past it all week without taking or scheduling a piece).

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/30/16 12:43 A

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Day 29
Handheld foods

emoticon All my food today, breakfast, lunch and dinner are handheld. I had lettuce wraps of rice and spicy eggplant for breakfast. A lentil wrap for lunch, and another wrap that I took hiking after work. How funny.

I don't think the wraps were the sort of handheld snack food Linda Spangle meant when she wrote this exercise. The peanuts and cherries I was carrying as snacks are just the foods she was targeting.

If I can, I will try eating my peanuts with a fork. I get the reasoning behind this. I will add, earlier this week I bought a two serving package of peanuts. I measured out half the package and ate it with my veggies snack. The other half survived in my desk drawer for two days before I ate them with my veggie snack. emoticon

Later: I never opened the peanuts. I left the exercise until after my evening hike.

1) I bought a single-serving bag of chips. I mashed them a little, and poured them out onto a plate.

2) I sat down with my fork and ate the chips one (sometimes 2, remember I crushed them) at a time. It felt silly.

3) I will continue to buy handheld foods in small, preferably single-serving packages. I'll try to eat handheld snacks more mindfully.


Edited by: BDTHOM at: 6/30/2016 (12:13)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/29/16 5:49 P

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Day 28
Eating because it's there

Automatic eating. Now, we're talking. THIS is a major problem for me.

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

I will use these magic words to stoop my automatic eating. I will write it on post-it notes that I will stick to the offending food itself. I sure hope it works.

My biggest problem comes when I'm alone. I can easily resist when people are around. But, I'm a sneak. Is it discomfort being around people that gives me the edge to resist? Do I care what they think? Maybe I need to become more comfortable being alone.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/29/16 5:48 P

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Day 27
Eat dessert when it's special

My sister took me out for dinner on my Birthday. For dessert I selected a chocolate cake. It was very rich chocolate flavor, but the cake was light and crumbly. The cake was topped not with frosting but a strawberry that was filled with the a rich chocolate mousse. Eaten together it was flavorful and delicious. The cake by itself was just okay. We shared the dessert between three of us. I stopped after three bites as I have taught myself to do (I go that one step beyond the two bite rule as proof the best is past emoticon ). We left cake on the plate for the waiter to take away.

Favorite desserts:
~ Decadent chocolate cake, torte, truffle (the best ever was called "Death by Chocolate" and it was)
~ Fruit crisp, crumble, cobbler
~ Gelato, the rich Italian ice cream. Coconut is my current favorite.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/29/16 5:47 P

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Day 26
When food disappoints you

Iím skipping this exercise. because it doesnít interest me.

What I found interesting is the paragraph ďMatch what you wantĒ.
"Food will never magically change into your dream taste." . . . "make sure the food matches what you want." There are times when I crave something salty, but I don't have anything. Anything like chips, crisps, crackers. But, my automatic eating is triggered and I eat anyway.

Sweets will never satisfy a craving for fat and salt! emoticon

Unsatisfying food will never become satisfying by eating more. emoticon

The contents of the pantry will not change by staring into it. emoticon

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/28/16 7:10 P

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Day 25
Smaller amounts, less often

I have a big weakness for sweet and salty snacks, but not an established habit of eating them. My problem around these foods is automatic and mindless eating. I tend to control my consumption by not having them around. When I do, I eat them . . . all.

I wonder if scheduling times or special conditions for these treats would help me build better self-control? I could have chips as part of my lunch on hikes. I could plan for ice cream on Sunday. Is it a good idea to make a habit like this where none exists now? The "Not just yet . . ." approach from Day 6 may be a better approach.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/28/16 7:09 P

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Day 24
Eat for satisfaction,
or, I can't get no . . .

Today's lesson is about me. If you can't relate to it, that's because it's was written for and about me. Once I start eating, I often can't stop.

And, I try . . . and I try . . . and I try . . .

Most meals and even snacks I do alright. Dinner . . . I often just can't be satisfied at dinner. When I finish, even though I'm full I go looking for something else. I search the cupboards and the panty. I stare into the fridge like the contents are going to change if I keep looking.

No no, no!. . hey, hey hey
That's what I say


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/28/16 7:08 P

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Day 23
Savoring

I'm going to the Day 23 exercise. I'm behind and don't really like this level of mindful eating exercises. I've done them before.

I have the skills, see Day 27

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/27/16 2:20 P

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Day 22
Multitask with food

I'm multitasking right now as I type this. I'm on break and enjoying a few cherries. The pits keep me aware of what I'm eating. :D

Yesterday, I was working in the kitchen washing and processing lettuce and kale from my garden. I needed food too but was up against a time crunch. I needed to get out of the house and off to my folks place. I pulled a crusty roll from the freezer and toasted it up with some butter. Yum! Except, I start eating this treat as I was working. I ate a good amount before my mindfulness kicked in. I was DOING this exercise. I took my plate and sat down to finish my snack (it was lunch really).

Once I turned my attention to what I was eating I could fully appreciate the flavors and textures that I craved when I pulled the roll out of the freezer. I came very close to eating the food and adding the calories without any enjoyment at all. The flavors, slightly-salty fat (butter!), with a slight sweetness to the bread. The textures, crusty on the outside and chewy on the inside, the bread is airy and sort of rough at first before it turns doughy and then disintegrates. Ahhhh.

Edited by: BDTHOM at: 6/27/2016 (16:50)
Brian
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6/22/16 2:41 P

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When we are treated well, whether it's in a restaurant or at home and we do it, we are still having a wonderful dining experience. I am going to work on this after I am kid free in August.

I am looking forward to what else we will learn along the way. I have even marked the days on my calendar and it finishes in Sept.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 186.0 
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BDTHOM's Photo BDTHOM Posts: 8,488
6/22/16 1:51 P

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Thank you Lynn. I've had a few eye-opening realizations during these first 20 day. One you just pointed out to me. I When I treat myself well, like I did on this Day 21 exercise, I lose weight easily and naturally.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/22/16 12:24 P

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Brian we have left the Clean Your Plate Club! emoticon

I like the reasons you measure foods - some so you eat enough, some so you don't eat too much.

I agree if you have already measured the food, then you have the right amount. Eating more is not because of hunger.

You described the meal and plated it beautifully. It would be wonderful if we always treated ourselves so well.



Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 186.0 
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BDTHOM's Photo BDTHOM Posts: 8,488
6/22/16 12:50 A

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Day 21
Eat with awareness

I cooked myself a Korean inspired meal of spicy eggplant and served it Bulgogi style with lettuce, rice and Go-choo-jang sauce. And side dishes of kimchi, seaweed salad and sliced kiwi. I plated it up all pretty on the Staffordshire china with a goblet for my water. I sat down at the dinning table for a quiet dinner. Now I need to grab the book to see what I was supposed to do. . .



1) Prepare and serve the dinner. Check
2) Sit down and don't do anything else but eat. Check
3) Record my observations and notes about how it felt. Okay:

I think the act of cooking (and not nibbling while you do it) is a wonderful appetizer. I find myself more mindful of my food if I waited patiently while cooking.

I like making a presentation of my food as well. Though I don't usually use the china, I have a few nice glass plates I use (8-inch or smaller). Plating the food really brings the anticipation to a peak.

Sitting at the table and giving all my attention to eating increases my enjoyment and satisfaction with the food. I can make myself mindful of putting down my fork to enjoy rather then loading it up with more food to shovel into my mouth. I actually took a pause in the middle of the meal and turned my attention away from my food and out the window to slow myself down. It's part of giving my mind time to catch up with the body signs that I'm full.

I'm not a fan of the full-on mindful-eating exercise of mushing the food around my mouth for several minute while paying attention to how the food dissolves and slips down the back of my throat. I've done that exercise enough.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/20/16 2:29 P

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Day 20
Half off special

"Half off," or "eat half of what you normally would." I've been at this a long time and serve myself properly sized portions at meal time. I don't need to eat half of what I normally do. If I did, I wouldn't be eating enough.

But wait, is that all today's lesson is about? Or, is there's more . . .

"Decide you won't go back for seconds --- ever." Reality check . . . If I'm so good at plating well portioned meals, WHY would I EVER need to go back for seconds? Yet I do. Why would I EVER eat something else soon after finishing a meal? Yet I do.

I'm . . . "probably hooked on the taste of the food rather than needing more fuel." Or, I've triggered the act of eating (excess stomach acid?); a craving for something sweet?; an emotion?
emoticon

"Maybe something else in your life requires attention or needs to be filled."
duh! emoticon


Edited by: BDTHOM at: 6/20/2016 (16:55)
Brian
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Day 19
Eat reasonable amounts

All these years on SparkPeople does pay off. The endless tracking and measuring and weighing and tracking has trained me to estimate portion size pretty well. I still regularly measure my beens to make sure I eat enough, and my rice and pasta (to make sure I don't eat too much. Generally I plate properly portioned meals.


Edited by: BDTHOM at: 6/20/2016 (16:57)
Brian
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6/18/16 9:00 P

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Day 18
Retrain eating habits

I don't have anything to add to "clean your plate." I was stuck by this quote (below) that made me think how can I reframe Day 18 to be more useful.

"Focus on how to stop giving food so much power that I can't . . . "
. . . stop eating when I'm satisfied.
. . . resist trigger foods.
. . . find another way to sooth my emotions.
. . . live the life I want to live how I want to live it.


Brian
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Brian you have made a lot of changes over your years of Sparking. I agree there are times the pile of lettuce seems to be too much.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 186.0 
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6/17/16 1:56 P

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Day 17
Stop wasting food

I am NOT a member of the clean your plate club. I don't remember being traumatized by the vision of starving kids in Africa. Because of that, I'm not doing the exercise.

I've been at this SparkPeople thing for a long time and can serve up an appropriate sized serving. Occasionally I measure and track my portions just to maintain these skills. I tend to cook several portions to box it up in meal-sized portions. If I over eat at mealtime, its because I ate Tuesday's lunch.

It's a little harder when I eat out at a restaurant. The plate always comes with too much food. Then I do leave food behind, or I take it home for lunch on Tuesday. Mostly, I don't eat out very often.

I have no issue with wasting deserts, sweats and treats. I figure these dead foods have little nutritional value and so I'm not wasting much. Money, I suppose.

The way do I hate wasting food is by not eating the stuff I buy and put in the fridge. Especially the fresh fruits and veggies. It bugs me not to eat all my lettuce before it turns to silage. Sometimes I over buy, or have store bought when the home grown comes ripe. Usually, spoiling produce means I'm not eating properly.


Edited by: BDTHOM at: 6/17/2016 (19:49)
Brian
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Day 16
Nurturing power of food

Eating CAN make us feel better and have a positive soothing effect on our mood.
It may not be the best use of food, but the effect is real. Today's exercise builds on yesterday's lesson that all the pleasure in food is found in the "first two bites." The more bites we take, the worse we feel.

Can I eat just one? For my nurturing food exercise I chose a small bag of cracked-pepper chips/crisps. Nurturing, in this exercise that means soothing, making me feel better. Will I find the magic in two bites?

Later: No, I did not find magic in two bites. I just opened the single-serving bag and ate them all.

I ate breakfast today: beans on toast with tomato; strawberry smoothie

Brian
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6/15/16 2:52 P

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Brian good for you. Enjoy your treat tonight!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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BDTHOM's Photo BDTHOM Posts: 8,488
6/15/16 2:44 P

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Day 15
I'm very excited to be two weeks into these 100 days. There are many weeks ahead, but right now I feel a flush of accomplishment! We start a new week.

First two bites

I have believed this for many years. It's why I prefer to share deserts when I eat out. Finishing up a nice meal with something sweat and decadent is great even if unnecessary. What I have found is that the first bite is amazing, the flavors and textures. Ooooo . . . I don't experience stuff like this every day. The second bite is good and confirms the feelings from the first bite. By the third bite, the taste buds are in overload and I can't taste a thing. After that, anything I put in my mouth is meaningless and high in sugar.

I'm going out this evening to run some errands. As an exercise, I will stop at the co-op or Whole Foods and get a decedent chocolate desert. I will savor my two bites and toss the rest. It'll be fun . . . only because it's an assignment.

Later
After finishing my errand I stopped at the co-op and bought a chocolate torte and a cup of decafe. The sun was out and it was pleasant enough evening to sit outside at a table next to the plant display. Okay . . . I took a bite.

That first bite was luscious. My seances were assaulted by a silky smooth rush of chocolate, no doubt unleashing those chemicals that chocolate has that do those wonderful things chocolate is supposed to do for our brain. Ahhhh . . . . I I love chocolate and coffee taken together. I may have enjoyed that sip of coffee even more, or it enhanced the feelings of having eaten the chocolate torte. I took a second bite. Yes . . . it was delicious. I sipped the coffee, it was cooling quickly (not unexpected from a pump pot late in the day).

I lingered a few minutes, but the sun went behind a cloud and I could feel raindrops. I scooped the rest of the torte back into the plastic container it came in and tossed it into the garbage.



Edited by: BDTHOM at: 6/15/2016 (23:42)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/15/16 2:41 P

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Day 14
Morning affect evening.

When I add extra meals (scheduled snacks) to my day, I'm usually trying to align my eating to get more calories earlier in the day. Not skipping breakfast and eating breakfast in two chunks, usually when I first get up and again around 10. If I have an activity like class or running I eat a late afternoon snack. This doesn't just fuels me through the activity, it helps me get through making dinner. When I eat well during the day, I have an easier time sticking to my plan in the evening.

I'm tracking my food this week, checking up with my nutrition under the daily dozen. I'm low on protein. I should make a list of healthy protein sources that I can add to snacks. Things like peanut butter on apple. Hmmm . . . does protein always have to be high in fat. Hummus with veggies. Bean dip or chickpea salad works in place of hummus. Lentils can be made in a wide variety of ways to go with veggies. I have a Korean lentils recipe from Does't taste like chicken I wasn't to try. Lettuce wraps and cucumber 'chips' served with a beans in place of bread and tortillas, and chips and crisps are good alternatives for snacks and late evening eating.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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KALISWALKER's Photo KALISWALKER Posts: 23,495
6/14/16 11:45 P

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When you are busy with work and after work activities, it is good that you plan for eating throughout the day. It looks like a good menu too!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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6/14/16 12:42 A

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Day 13

OOPS, I FORGOT TO EAT!

I really did! I forgot to go back and finish my smoothie. I set it aside when the clock said it was time for mindful coffee, not mindful smoothie (yes I could have finished the smoothie, but this is habit formation AND the only time I drink coffee).

I was glad today added to and revisited days 11 and 12. Yesterday was such a weird day with routines turned over and emotions simmering. I have my schedule. I'm packed and ready to follow my schedule:

6:30 Breakfast: small tortilla with beans; strawberry smoothie
10:00 Break: 2 small apricots with 2 walnuts
12:30 Lunch: salad jar
4:00 Pre-Tai Chi: veggies with Yumm! dip.
7:30 Dinner: vegan BLT (eggplant bacon)

Missing the smoothie was not a big deal (when I got home my son had finished it off for me). I did eat, and I had an emergency orange if I was feeling it. I almost forgot to eat my snack before going to Tai Chi class. That would have been a big problem because when I finally got home I'd be supper hungry, weak (physically and mentally) and probably eat everything in sight. I did catch it, and ate within the half hour of schedule. I've finished my dinner and feel i control of my behavior toward food.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/13/16 12:43 A

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Day 12: Fuel or filler
I did my exercises. I tracked in my notebook and I rated my food as 'fuel' or 'filler'. At the end of the day I see that I ate too much dead food and not enough live food. Meaning, I ate to many grains and beans, and not enough fresh veggies and fruit. Even healthy whole grains and protein rich beans become filler if that's all you eat.



Edited by: BDTHOM at: 6/13/2016 (00:44)
Brian
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KALISWALKER's Photo KALISWALKER Posts: 23,495
6/12/16 6:23 P

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It is hard to pre-plan meals, etc. but let's hope it gets easier.



Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 186.0 
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BDTHOM's Photo BDTHOM Posts: 8,488
6/12/16 12:48 A

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Day 11
I'm very happy to be back at the 100 Days. Looking forward to focusing on food these next few days. I planned out my meals:

7:30 breakfast
10:00 snack on my bike ride
12:30 lunch
15:30 tea with the folks
18:00 dinner

It didn't go as planned. In significant was get tout later then intended for the bike ride. That made the snack and lunch later. Didn't really feel that. I didn't get home from my visit with the folks and grocery shopping until 7pm. That was a little too long between meals/ I could feel the hunger caused fatigue. I wonder if that lead to more evening eating? Or, is that a will power issue?

I recorded what and when I ate today.Thee were only 4 fuel stops today. I kept the treats down to a minimum at the folks, but I didn't ask for something more substantial and real. That may have help today. I wrote down the slips and blips too.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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DJBTOO's Photo DJBTOO Posts: 3,160
6/10/16 11:05 P

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Aloha Brian ...

Just visiting ... I find your daily report very inspiring. I admire the 'focus' you have on living a healthy life! ~dj

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

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


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6/10/16 4:22 P

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emoticon what a nice surprise to see your new report thread here! Brilliant!

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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6/10/16 3:08 P

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Day 10
Not right yet, I'll do it latter.

Days 1 - 10: What have I learned?
1) The most impactful concept has been 'committed' or 'just interested'. I have learned that although I say I'm committed, my actions look a lot like interest. I think this commitment thing will be a lot like meditation. I start by focusing on my breath. When I get distracted by a thought, I start again by focusing on my breath. When I get distracted by a thought, I start again by focusing on my breath . . . . .

2) I can do it because I'm in charge!

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:50 P

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Day 9
"What do I want from you?" Short answer is that I'm alone.

I tried to have some fun reframing the question. As I sat on my deck with the book, I took the quiz in my head first as if I had someone (mostly, I wanted a hug), as if I was asking myself (I was kind and encouraging), and as if I was asking my SparkFriends (I didn't get this far, which is too bad because this could be useful). When I sat down at my computer, I lost the moment and just felt sorry for myself.

I'm skipping Day 10 altogether and will restart on Saturday with Day 11.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:34 P

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Day 8
"Help me, please . . . " Very few people make an effort to be a part of my life these days leaving me free to live it myself. I don't seek help from the people around me to succeed in my plans. However, I am more open to talk about all the changes I've made in my life including diet exercise and mindfulness.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:34 P

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Day 7
I've struggled with day 7 and 8. I did not tell myself "I can do it" 10 times yesterday. Since then I have read Gill's Day 7 log and will ponder them. I need to work on the idea that "I can do it because I'm in charge."

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:33 P

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Day 6
I do well with food pushers. I'm more the sneaky, when-nobody-is-looking sort. It's dishonest really and not something I'm proud of. I like this strategy of saying I'll eat latter. I will use it on myself. I did use it to turn down food today. They were pushing veggies! emoticon I really was headed to the break room to eat my salad at the time. It made for easy practice.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:32 P

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Day 5
I created my 'magic notebook' as a note on my phone. I had reason to make my first entry today. There was a favorite piece of candy in coworkers desk-top candy dish. I made note of this peppermint-chocolate candy and how I might have one on another day.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:32 P

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Day 4
Boundaries should give you benefits, not punishment.

Narrow Road:
~ I eat three healthy meals every day with the occasional healthy snack while following the guidelines of the daily dozen.

~ When I'm on the 5:2 Juice diet, I eat mindfully and healthfully for 5 days and juice on 2 non-consecutive days.

Wide Road:
~ When I lose my focus and struggle, I keep planning my meals and eating healthy but add two extra meals to the plan. These small, planned meals help me to eat regularly, preempting feelings of hunger and deprivation.

~ When I'm on the 5:2 Juice diet, I eat mindfully as above, cutting juice days to one a week. I also pack an emergency avocado or banana with me just in case.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:31 P

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Day 3: I did it anyway!

What will I do today whether I FEEL like it or not:
Yoga -- did it! 15 mins.
Running -- did it! 30 mins
Juicing -- did it!
Tai chi -- did it!
Mindfulness & meditation -- did it! 5/15 mins.

Edited by: BDTHOM at: 6/10/2016 (16:41)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:30 P

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Day 2: Interested or committed?

I've become interested in many healthy habits recently: plant based diet, mindfulness, yoga, tai chi, running, hiking, juicing, and making new friends. This 100 days is a good time to explore what I am truly committed to and what that commitment looks like.

I did 20 minutes of yoga this morning even though I felt I was tired from the late night before.


Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:30 P

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Day 1: I used to be that way, but now I'm different

I used to feel powerless, but now I believe I have the ability to change my relationship to food, my mood, and even my biology.

I used to soothe my emotions with food, but now I use Tai Chi, yoga and mindfulness.

I used to get tired at night and eat mindlessly, but now I just go to bed.

I used to WANT the unhealthy food, but now I WANT foods that strengthen and nourish my body and mind.

I used to think 'a little won't hurt', but now I know that it will hurt me physically and emotionally.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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6/10/16 2:30 P

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emoticon Hi!
I'll play a little catch-up by moving my previous days exercises from my community journal to this, my new 100 Days of Weight Loss forum. I did start on June 1!
emoticon

Edited by: BDTHOM at: 6/10/2016 (16:39)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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