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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
7/11/20 3:20 P

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Well done, Lori!

Gill

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

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

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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
7/11/20 2:30 P

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Later, Gater

Chocolate: Eat a protein bar as one of my snacks later.
Pizza: Next week sometime. Make room for it once a week.
Coffee: Tomorrow. Get some water now.

I know this technique of delaying food works. I seldomly drink soda anymore. I don’t crave fast food. The more I eat healthy food, the more I crave it.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


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_WARRIOR4LIFE's Photo _WARRIOR4LIFE Posts: 6,556
6/17/20 9:04 A

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6/17/2020
Day 5: Magic Notebook

Eat it Another Time:

I struggle with this. I think, this is my ONLY opportunity to eat this, so I am eating it.

That is completely inaccurate. I really am not interested in using a magic notebook, however, I think just for this option, of writing down when I want something and I don't give in, maybe jotting it down would help me remember I don't always give into myself.

~OBSERVE FOOD CUES AND THEN LET THEM GO~

Find power in postponing eating.

I used to be so good at this, but I've slipped up. I'm back in the 270s, and I have two choices:
1. cry about it and get fatter
2. change

"I will go anywhere, as long as it's forward." -David Livingston

Emily
Western New Yorker
Eastern Time Zone
5% Challenge Overall Co-Leader, 2020
5% Challenge Leader, Teddy Bears, 2020
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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (83,006)
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6/8/20 10:07 P

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Good for you two! I don’t think writing down foodI want but am not eating on my plan.

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
6/8/20 3:40 P

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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




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LIVINTODAY's Photo LIVINTODAY Posts: 9,762
6/8/20 10:39 A

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I did, Gill. Actually it was almost too sweet for me to eat, not that sweetness stopped me from finishing it! LOL Sometimes the things we anticipate don't live up to their perceived potential!

Wanda

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

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
6/8/20 3:03 A

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haha! yes, I made a half-batch of thumbprint cookies (albeit healthy ones made with banana, peanut butter, flour, fruit-only/no sugar jam) which resulted in six cookies. I ate three on Saturday, then wrapped the other three up and put them in the freezer. Buying a single brownie is a good idea - did you do it?

Gill

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

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

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




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LIVINTODAY's Photo LIVINTODAY Posts: 9,762
6/6/20 12:51 P

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I kept a journal my first time through this book and I am doing it again now. It is Saturday, a day when I allow myself a treat. The only thing I wrote in my journal this morning was............chocolate! There is no chocolate in this house except that I might be able to make a batch of brownies... NO! NO! NO! I will instead get somewhere I can purchase just one delicious brownie.

I could never stay on my plan with a pan of brownies in the house. I've found that the journal does help me plan. I like the idea of a bullet journal too, but this focus on one thing - my health and the 100 Days seems to be best for me now.

Wanda

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

Eastern Standard Time




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FUNLOVEN's Photo FUNLOVEN Posts: 3,062
6/5/20 2:31 P

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DAY #5 MAGIC NOTEBOOK

I have my magic notebook. It is my Bullet Journal. I write in it every day and although I make a few notes about the 100 DWL lesson it is frequently out of sight, out of mind when I close my book each morning.

Today I made an entry to remind myself to make note of the food thoughts I have; those devilish sabotaging thoughts that I like to ignore when my brain tells me - You Shouldn't Eat That, Sue!

Sue

Michigan - EST

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


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JUNEPA's Photo JUNEPA Posts: 15,422
6/5/20 12:08 P

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Day 5 - Magic Notebook


Last round I heard about bullet journalling and have done this here and there, not every day, for the last year. I am committing to journalling in the evening along with planning the next day for this 100 day challenge.

I am going to try writing down food cravings when they occur, using the notebook feature on my phone and see how that works. I don't really crave food on my fasting days as I have already decided not to eat. On the non-fasting days, sometimes even when I am not hungry, I want to eat more. So much of my relationship with food are between-the-ears issues, as OneKidsMom says also about herself. I wish I could transition into the dynamic I had as a child, didn't think about food between, ate at meals and stopped when I had enough. But it's more complicated now, so I will keep trying and recognize I have made improvements and am continuing to move towards my goal, instead of getting down on myself that I keep trying and not reaching my goal. Not yet, but with more exploring and trying different things, I move forward.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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GOCALGAL's Photo GOCALGAL Posts: 5,423
6/5/20 9:57 A

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Magic Notebook

I find writing down my thoughts helps me to recognize, visualize and organize my thoughts. Writing things down has not only helped me with fitness and weight maintenance skills but with life skills.

From a past post:
"I'm excited because my new magic notebook will be based on a long dreaded but much needed home improvement project. I've started by writing down my sabotaging, almost paralyzing thoughts along with more rational thoughts followed by some remedies and strategies."

Writing this all down helped and re-reading this helps now. Those challenges are mostly behind me but there are new issues now that can feel overwhelming. I have started writing them down daily. Each notebook has been different. This one deals with not only my diet but exercise, medication and other things that I need to keep track of and will help me muddle my way through it all. emoticon emoticon .

Edited by: GOCALGAL at: 6/5/2020 (09:59)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,201
6/5/20 9:36 A

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No one said this would be easy; right? That's why it's so good for me (us) to go through this time and time again. For me, this is another excellent lesson.

Babs
SW Illinois - CST


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,805
6/5/20 8:05 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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AURA18's Photo AURA18 Posts: 12,189
6/4/20 5:39 P

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Day 5 Magic Notebook
- delays or eliminates cravings and eating when I'm not hungry.
~ ~ ~ Just because I think about a food doesn't mean I have to eat it.

"When a food thought crosses your mind, remind yourself that you don't have to act on it. Instead, write down the name or even a description of the food and then anticipate the pleasure of eating it sometime in the future."

"Food cravings may also be our body’s way of telling us that we’re missing out on something that we actually need. The following graphic outlines some common cravings and the associated nutrients that our body might actually be wanting. This chart could be a helpful starting place when a food craving hits and we’re not ready to give in."


u.nu/7s6ky article and Large image

Edited by: AURA18 at: 9/19/2020 (14:15)
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NOCALORIES's Photo NOCALORIES Posts: 23,159
8/11/19 10:50 P

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I am grateful to be a member here. It blesses me to think. I am learming each day to list my thoughts of gratitude and then I am full and food does not have the power to control my day. Life is a challenge, but with magnifying the positive blessings are more abundant.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/10/19 1:54 A

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Yes, I expect others might like the Bullet Journal link too.............. can you post it here?

Em, great use of Alexa! Brilliant idea!

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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JUNEPA's Photo JUNEPA Posts: 15,422
8/9/19 6:34 P

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Sue, can you please give me the link to the SP member who had shown a picture of a page she put together in her Bullet Journal to motivate her weight loss journey.?
I have home-made a bullet journal, and would like ideas.

Thanks


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 15,422
8/9/19 6:29 P

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Day 5 -- Magic Notebook

Magic Notebook – Day 5

JournalWritingCreate a special notebook or journal section for recording your favorite foods.

When a food thought crosses your mind, remind yourself that you don’t have to act on it.

Instead, write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future.

Today’s assignment

1. Whenever you think about a particular food you want, write it down in your notebook. Practice this today by writing a couple of your favorite food in the space below.

Right now I am thinking about nuts because I just decided 2 days ago that I am not going to eat nuts for this 100 day challenge.

2. Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.

After the 100-Day challenge
I will eat nuts again, 200 grams a week, either an ounce a day, or some days none, other days more, to add up to 200 grams a week.

3. Stretch the times farther apart for eating each of these foods. You may discover that after a while, certain foods don’t seem as important to you as they once did. Add notes below on what you learn from using your magic notebook.

Linda says writing down these foods helps her think she doesn't have to eat them.
For me, this exercise is bad timing because at the beginning of a challenge, my motivation and energy are high and I don't think too much about foods I would like to eat but shouldn't. Making a list of them now brings them to my attention and makes me want them.

I made a section in my bullet journal to write down my favourite foods.
They include fresh pasta, fresh bread, pesto sauce, butter and sage sauce, risotto, which I actually do eat now but in half portions, and also chocolate, ice cream, cookies, pastries, nutella, nanaimo bars, cream puffs, which I don't eat at all right now most days, but may eat a banquet-in-a-bite of them on special occasions.


Looking again at the instructions "When a food thought crosses your mind"
means I am not supposed to try to think up my favourite foods today, I just am supposed to use this tool when a food thought crosses my mind. I don't need to journal anything today if I didn't have a food thought temptation.

While on the subject of journalling, I have 2 going right now, my bullet journal, and my printed 100 day challenge journal. I find it easier to do the 100 days on the links because I can type faster and more neatly than I can write by hand and the last 2 days have done the days on the computer first and forgot about my analog journal until later.

Edited by: JUNEPA at: 8/10/2019 (05:59)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MARILEIGHA's Photo MARILEIGHA Posts: 1,947
8/9/19 6:28 P

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DAY #5 MAGIC NOTEBOOK

Journaling has never worked for me, these Threads as as close as I get.
As for a Magic Notebook? I use Alexa on my iPhone as a sort of personal secretary; I tell her to add things to do on my shopping list, as well as things I want to purchase, as in put toilets on my shopping list. When I've a craving, I tell her to add chocolate to my shopping list, but by shopping day, I've usually forgotten why it's on the list.

_______________
Marileigha
Pacific Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/9/19 4:05 P

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I found the 'notes' facility on my phone was a good place to quickly note down a passing food-desire. It's a less cumbersome way of just capturing it when I'm out and about.

Mine's a basic, but adequate 'all notes' app on the phone - but there are some fun apps out there if you're a phone user!




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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FUNLOVEN's Photo FUNLOVEN Posts: 3,062
8/9/19 12:51 P

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DAY #5 MAGIC NOTEBOOK

I have tried this so many ways I'm not sure I can even remember them all:

- Like Renee I have used various notebooks and written a couple of things in them and then let it go by the wayside.
- Then I tried using my Bullet Journal and that was probably the most successful so far, but those journals are very expensive for my to pouring all of my thoughts, feelings, etc. into regarding my eating behaviors
- This time I printed out Linda's 100 DWL Journal as a guide, but then I am writing my responses in a different spiral notebook which as it turns out is feeling rather cumbersome to me.

All of this is making me wonder just how many darn notebooks can I have to clutter up my life!

This morning when I logged into SP a member had shown a picture of a page she put together in her Bullet Journal to motivate her weight loss journey. Did any of you see it? I thought it was beautiful! So I am switching plans and I am glad we have not gotten very far. Back to my BuJo I'm going and, as many of us "old timers" do, I'm focusing mostly on the eating challenges and whys of my eating behaviors.

Sue

Michigan - EST

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


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THETROUT's Photo THETROUT Posts: 2,049
8/9/19 12:21 P

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I've got the paper journal from Linda's website and added some notebook paper to the back. I will try to do this in that section. It seems that this addresses thoughts but not cravings.

Phyliss, it was helpful to me that you said you write about the underlying issue such as procrastination or frustration. I've started paying attention to my feelings and circumstances and have found tiredness to be a major problem related to food issues. I've planned some healthy portion controlled snacks for the future.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


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OHANAMAMA's Photo OHANAMAMA Posts: 29,344
8/9/19 10:24 A

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In the past I never really did this exercise.
I'd find a little notebook, write one thing in it the first day then never pick it up or even think about it again.
I want to actually use it this go-round. I have a little notebook I already carry with me, so that will be the one I use.


~ Renee ~
Live the way you want to be remembered.

Highest weight 272.5 July, 2016.
I didn’t come this far to only come this far.
Stay focused. Do not falter. I got this.


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GOCALGAL's Photo GOCALGAL Posts: 5,423
8/9/19 9:41 A

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Like Gill I have worked and re-worked through this study many times. Each time is different. Writing down my thoughts has helped me tremendously.

Sometimes I only write in my magic notebook, sometimes I only post on this thread. Other times I just follow along and re-read what's posted depending on time constraints and what challenges I am facing. This time I need more focus and accountability so my plan is to do both.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 13,896
8/9/19 7:46 A

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Day #5 Magic Notebook

This is still my favorite line for this lesson from the book “just because you think about a food doesn’t mean you have to eat it”!

My Magic Notebook is now more for my reaction to food thoughts rather than specific items since I’ve been through the book before.
I try to use the notebook to figure out what is really going on (procrastination, boredom, frustration) and find a different solution.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”
I voted by mail!


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DSJB9999's Photo DSJB9999 Posts: 7,096
8/9/19 5:42 A

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Day 5, 100 days Magic Notebook

Usually I do not use this day's activity for fear of it making me indulge!

I agree with Gill and Phyllis I can just keep the items in my head I do not need to write them down I may keep making good choices.

I am on a narrow road at the moment for a few days so am planning my week meals ahead so that is almost a 'magic notebook' and can include the 'treats'that appeal! emoticon

Edited by: DSJB9999 at: 8/9/2019 (08:10)
Donna
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dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/9/19 3:01 A

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This lesson has been SO important for me! I love re-reading these threads - I have come such a long way.

I no longer need to use a real 'magic notebook' as I can do this process mentally now. Because I've worked and re-worked this material, I can now recognize what's happening when I get a sudden food craving.

I've learned about delayed gratification, and also learned to be really realistic about what foods I cannot have in the house! Very occasionally I slip up and buy a 'family pack' of something - it's always a mistake!

Planning to 'eat it another day' has been very useful for me. Nowadays I put these things on my food planner; if I get a craving for crisps I add them to my Saturday menu.

There are fewer and fewer things on my list these days too. I'm also much better now at making healthier alternatives. One of my current favourites is a Chocolate Teff Bread - which is made with teff flour, dates and bananas as sweeteners, coconut oil as a binder, good cocoa powder. It makes a not-very-sweet, not-very-chocolatey, not-very-cakey kind of a 'bread-cake' that I can slice and enjoy (and it's high protein and filling). It makes 10 slices - so lasts me a couple of weeks.

I actually cannot remember the last time I bought or made a traditional cake/muffin/brownie. Although I do sometimes; usually with a coffee if I'm in a cafe.

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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AURA18's Photo AURA18 Posts: 12,189
5/5/19 9:50 A

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Day 5 Magic Notebook has worked to delay or eliminate cravings.
"When a food thought crosses your mind, remind yourself that you don’t have to act on it (L. Spangle)." ***Thinking about food, but not eating every thought***
***Keeping my last report and reinforcing behavior***

Look at pictures to write description of food craving: taste, aroma, texture.
Visual memory of food = ZERO calories (take food's power away).
emoticon I will write about cravings in Magic notebook. emoticon

~~~~ previously ~~~~~~
My lesson is about controlling cravings by writing not eating. I watch cooking shows and look at cookbooks...immersing myself in temptations and still eating healthy. I can enjoy the art of cooking without giving into cravings, I can imagine how it tastes and smells. I see healthy weight people working with food everyday (eg chefs and servers). It is their job think to about food all day, if they can do it...I can too!

small amounts, less often

Collecting data to better understand strengths and weaknesses
Dot calendar results for 18 months/ 542 days startyourdiet.com/
1) Red - 25%; Yellow - 25%; Green - 50% (motivated to get more GreenDays)
2) Day with most Green-M; Yellow-F; Red-Sat.
Mondays are green “stick to plan” days
Some weekends are carefree yellow and red days

Edited by: AURA18 at: 6/5/2020 (17:46)
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TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 400
2/13/19 1:33 A

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I don’t really like writing in a journal every day, but I do like the idea of keeping a small note pad and jotting down foods I get cravings for. My absolute favorite food that satisfies a craving, believe it or not, is stale cheese puffs. I like to open the bag and lay it on the counter and leave it for a day or two. When the cheese puffs are stale they are nice and chewy and so good. Another craving near the top of the list is chocolate, in particular a brownie from Perkins. It’s so heavy, moist, chocolaty and chewy, full of chocolate chips and nuts with a thick fudgy chocolate frosting on top. Another favorite craving satisfactier is Caramel Cob. Fortunately they are seasonal so they’re not around all year. It’s caramel popcorn shaped like a corn cob. It reminds me of caramel corn my mom used to make when we were kids. She would make the caramel sauce, stir it into the popcorn and put it in the oven spread on a baking sheet pan so it would dry and get crunchy. I liked to eat it before it went into the oven while it was still chewy and gooey. That’s what the Caramel Cobs are like. Yummy.

I’m thinking that it would be helpful to not only write down what I’m craving but pay attention to how I’m feeling when I’m craving a particular food and write that down too. Am I simply bored, anxious, nervous, sad, angry, or frustrated with a situation or someone in my life at that time that I feel like I can’t do anything about so I turn to food for comfort instead. I would probably notice a pattern and that would be helpful in taking control over cravings.


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DSJB9999's Photo DSJB9999 Posts: 7,096
11/19/18 5:07 A

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Day 5 The Magic Notebook

I have still never used this book idea as I feel it will tempt me further, I like the idea of writing something down on fridge as this could stop me eating the item, it will no longer be as exciting, we shall see.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LIVINTODAY's Photo LIVINTODAY Posts: 9,762
11/11/18 11:35 A

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The Magic Notebook
I'm behind...as usual but I really enjoyed reading the ideas here.

I track my food on the spark tracker so I don't itemize my food in Notebook, but I do sometimes plan out a meal I want and then figure out how it can fit into my plan soon. Knowing I can plan almost anything in keeps me from feeling deprived.

I like BDTHOM's idea of writing and erasing the foods that are stumbling blocks or those that might cause craving. I think I will do that in my journal--write them down and think about them....then X them out!

Paula, I like your ideas too and also write in my Magic Notebook in the evening. I include a couple of "gratitude" thoughts daily and I also write down "hopes" if something is on my mind.

It helps me to pick a high point of my day too and mention that; sometimes it is just having a cup of tea and reading with music on.

I think about goals too and set my goals very small. I learned that before I reached my weigh goal. 30 lbs was way too much to think about, so was 20, .....and for me even 10 or 5lbs..when I finally started taking 2 lb bites....things started to happen. Now I focus on maintenance which is difficult since I cannot exercise much now..my goal is to stay at a weight within 2lbs above or below goal. That gets a mention in the Magic Notebook almost every day just because it helps me to stay focussed.

I might also write about something I've read; a spark friend that taught me something, or who I saw that day.

It is fun now to look back occasionally.

Wanda

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Life is not fair, but it is good.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
11/11/18 6:13 A

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BDTHOM has posted in his Reports Forum thread a novel idea for the Magic Notebook! I don't think he'll mind me sharing it here.

Write the foods that come to mind with a marker pen on the fridge - or draw a picture of them if you're a visual person (like him!) - then cross them off, or wipe them off emphatically!

I'd never thought of that, had you? It would be really honest to have a list, or drawings, or foods we wish to eat........... then erasing them in that way would be a really strong action I think.

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Edited by: SWEETENUFGILL at: 11/11/2018 (06:14)
Gill

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DARIARN Posts: 79
11/10/18 5:49 P

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I will have to work on this one, it makes sense but I resist writing in a journal, tracking my food seems to be hard enough to write down.

I need to be open to change though so I am going to try this. My ways have not worked in the past to produce weight lost, so I need to be open and try some different things, this is something I am going to add to my program.

My first entry, You Go Girl!!!1



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Paula - I like your ideas!



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After reading this lesson I've decided to try the magic notebook in the evenings. I've had periods off and on writing in the mornings, and that works well, but writing before bedtime is something different, and then I can sleep on it. emoticon

I think it will be good to keep track of all kinds of little things...if I ate a meal that I particularly enjoyed, what I ate for breakfast, energy level, emotional outlook, and all the things mentioned in the chapter. I was just thinking the other day that it would be nice to be able to have a place where I recorded a particular food combo that was healthy, tasty and satisfying -- so I could have a reference to give me ideas when I feel my food plan is getting blah. I tend to find something I like --- eat it day after day --- then move on to something else...and forget about the great combo I'm temporarily tired of.

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Sue, I like your idea of using the bullet journal method.
I think it is so clean looking done this way.
Getting this started today, even if as Linda said: for a sentence or two.

This is important to me too as we do not have far to go and we will
be in the NEW year and I plan to have something (food) to show for
this year!

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FUNLOVEN's Photo FUNLOVEN Posts: 3,062
11/9/18 10:43 A

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Day #5 Magic Notebook

I have used a journal consistently for about 2 years now for writing about my life goal:

BALANCE EMOTIONALLY, PHYSICALLY, MENTALLY, SPIRITUALLY!

A lot of my journaling, of course, has to do with my weight-loss journey. Recently, I switched to the Bullet Journal method. This is a new approach for me and I have read that the development of your journal can take time before you get it exactly the way you want it. This brings me to my present dilemma. This journal is feeling more like a check-list method and I have not yet figured out how to free-flow my thoughts in writing.

This is important to me because I am finally in a spot of my journey where I am ready to seriously look at my sabotaging thoughts about food and how I respond to those thoughts so I can review and come up with plans for turning my negative behaviors into positive ones. I am a very hands-on kind of person, let me do it, just don't show me how sort of thing. If I can develop my journaling I think I the lessons will stick better then they do by me just reading them.

Linda tells us we that when we think of a food it doesn't mean we have to eat it! She recommends making note of it and then putting it into a future meal plan. I could have used this lesson last night!


Sue

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,201
11/9/18 10:29 A

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I have tripped myself up numerous times. Now we have the holidays to face. So that makes me 'think' about food, recipes, planning for company . . . Food! Then the cravings begin . . . stuffing, mashed potatoes/gravy, hot buttered rolls, pumpkin pie .

So I'm glad to have this lesson again now before the holidays are here. I'll get out that notebook and write. I'm planning for an event, family and friends will be here. I'm preparing to please them. No need to go overboard and regret my actions later.

Perfect timing.

Babs
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GOCALGAL's Photo GOCALGAL Posts: 5,423
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Great insights everybody. So glad that I followed Linda's advice way back when because now I find so many benefits to writing down my thoughts. It helps me to recognize, visualize and organize my thoughts. Writing things down has not only helped me greatly with fitness and weight maintenance skills but life skills.

For me there are many forms of writing: right here, to my Spark buddy, other studies and in my own notebooks. I'm excited because my new magic notebook will be based on a long dreaded but much needed home improvement project. I've started by writing down my sabotaging, almost paralyzing thoughts along with more rational thoughts followed by some remedies and strategies. emoticon emoticon

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11/9/18 5:49 A

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This Day's lesson seems more important for me than ever before! I have used the notebook feature on my newly-acquired smartphone to set up a 'magic notebook'

I am planning to make notes about why I think I am craving this particular thing. Linda advises "Practice the skill of observing food cues, then letting them go"

I'm being continually tripped up by visual food cues at the moment - see it, want it, eat it!

Gill

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

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

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Edited by: AURA18 at: 6/5/2020 (17:43)
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Good for you! The Magic Notebook should be tailored to your needs. The great thing about Linda's book is that we CAN choose not to do lessons that simply won't work for us. Sometimes I even find that a lesson I've rejected will give me an AHA moment in a later reading.

You have had such amazing success and made terrific progress. I think the journaling that you are doing is probably right for you.

Wanda

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

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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,876
3/15/18 7:41 P

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Hmmm ... this lesson always seems to hang me up.

The more I focus on food ... especially foods eaten during a binge ... the more I want to EAT.

I journal feelings and daily events that trigger the "crankies".
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DSJB9999's Photo DSJB9999 Posts: 7,096
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Day 5 The Magic Notebook

I have still never used this book idea as I feel it will tempt me further.

This time I am going to use the backpage of my book (I have purchased a lovely flowery one) for my Food Diary and may use the back page more as an ideas/planning page perhaps. No temptations yet - we'll see)


Donna
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Oops

Edited by: DSJB9999 at: 3/14/2018 (16:11)
Donna
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3/11/18 10:19 A

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Day 4, Magic notebook

I'm behind but catching up today. I think I am actually feeling "normal" today...no pain, no huge fatigue, no double vision yet today. I'm back!

My magic notebook get filled with a lot of things - yes, I do write down things I want/crave and schedule a later date with them....usually this works great because I forget about it! LOL
I also note recipe ideas; something fun for a reward, thinks I want to check out on Spark, etc. It is morphing into kind of a bullet journal.

Maria - I love the idea of only writing on one page at a time through the 100 days. Great way to compare next year!

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Wanda

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

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
3/11/18 12:36 A

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What a great idea! Good notebook tip!
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Gill

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

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

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GOCALGAL's Photo GOCALGAL Posts: 5,423
3/10/18 4:03 P

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I keep coming back to the 100 DWL because I've noticed the more I write and practice the strategies, the better I do long term. I do delayed gratification on an inconsistent basis in my head but I had never written my thoughts down before I started my first magic notebook.

I have found it very useful to use a notebook and write on only one side of the page. Next time I start over at the first page and write on the backside keeping each day's lesson close or even on the opposite side to compare. I date them. It's really helpful, economical and I love rereading my old thoughts and seeing my progress. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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PAULALALALA's Photo PAULALALALA Posts: 27,833
3/9/18 9:32 P

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Day 5, 100 days Magic Notebook

I've never thought about writing down a food I'm thinking about eating. Might be interesting to try that. I do try to write a bit in a notebook every morning, and I find that it does help on the days I'm able to set my intention for the day, and to review how the day before went.

Paula -- Waco, TX area
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3/9/18 7:16 P

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I have been reading a book that talks about becoming a “watcher”of your own thoughts and feelings, and also listen to a podcaster who has a method of analyzing your thoughts and feelings. This is what I try to do with what I write down in my notebook. It was so foreign to me initially that I could “think about” my thoughts, and that I could also decide if my thoughts were truly mine or if they were learned (i.e. “You’ll always be fat.”). It doesn’t always work, but since I’ve been rereading things I’ve written with this in mind, I do have insights from time to time!



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3/9/18 6:43 P

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I find myself journaling more about feelings ... trying to let go of anger and frustration ... this does help me

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DSJB9999's Photo DSJB9999 Posts: 7,096
3/9/18 4:08 P

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Day 5, 100 days Magic Notebook

I still find this a hard day for me as putting ideas in writing can make them more tempting! I have kept a ideas/planning section at the back of my book and try to include such items in my eating plan. This works some times! emoticon

Donna
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3/9/18 3:31 P

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Magic notebook:

I journal food, I stop
I journal food I stop
I journal...

It is a habit that does not stick. I know I usually eat healthier when I journal. I have a notebook. In it I list my outfits for the work week, books I would like to read, other to do lists. I looked into using it as a bullet journal but it was too time consuming.

When I write about food I over think it. Sometimes I binge (and I don't write what I ate during one of those). It is like writing a letter to my parents if I was naughty at school. (I was a good kid at school.)

I am not good with handling criticism. I tend to focus on it and have trouble pushing it aside. Writing poor food choices is putting my failure out there for all to see (if they look at my journal.)

I also stopped using the green and red dot system.Giving myself red dots also gives me the same feeling. A slip does not mean the entire day was red. I need positive feedback. If I use it in a journal I use green, yellow, red. Yellow is if there is a small slip.

I do delay eating some of the food I think about. My modified No S plan encourages it. I just do not write what it was that I wanted to eat.

This is me: youtube.com/watch?v=WpTjFhA09kQ

C

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,201
3/9/18 10:15 A

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Yes, Phyllis, I like that statement too. ( “just because you think about a food doesn’t mean you have to eat it”)

My Magic Notebook is a combination of a lot of things - foods, journaling what I have eaten/water, feelings, emotions, cravings . . .

Babs
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FUNLOVEN's Photo FUNLOVEN Posts: 3,062
3/9/18 10:07 A

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I like that saying also, Phyllis.

When I'm at home I don't think about certain/specific foods very often. However, when a food urge does pop into my head it seems to revolve around something chocolate. Hmmmm ! I'm going to take a look at how I can put this treat into my weekly plan.

I do a lot of journaling every day about many different topics, but thinking about this assignment has me thinking about having a separate journal book just for my weight loss journey. I think that might make it much easier to reflect on my past, present, and future.



Sue

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MAWMAW101's Photo MAWMAW101 Posts: 13,896
3/9/18 7:52 A

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Day #5 Magic Notebook
I always try to remember the line from the book “just because you think about a food doesn’t mean you have to eat it”!
My Magic Notebook is now more for my reaction to food thoughts rather than specific items since I’ve been through the book before.
If I think I’m hungry after I’ve already eaten I try to use the notebook to figure out what is really going on (procrastination, boredom, frustration) and find a different solution.

Phyllis ~~
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ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,916
1/5/18 10:47 A

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Day 5 - Magic Notebook. This is such a good idea. I am hungry at the moment so I have had a healthy snack of an apple and a satsuma and a cup of coffee with my skimmed milk allowance. I plan to have my evening later this evening as I will be working until 8.30 but have a cuppa soup to keep me going along the way.

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11/12/17 12:06 A

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11/11/17 1:15 P

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Since following the gluten, soy, dairy and sugar free protocol my doc suggested ... I haven't
craved specific foods but I have missed foods that created a lot of crunch and chewing. Roasted veggies have truly helped.

I agree with jotting down a specific food today coz I wanted it but passed it up to only eat it at another time ... sounds counter intuitive. If I really, really wanted the food item ... won't I want it again some other time without being reminded??
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
11/11/17 3:40 A

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I totally agree with what you say about wheat and sugar. Totally!

I have got much better at finding healthier substitutes for the sugar/wheat cravings. The 'magic notebook' is a way for me to put space between the thought and the eating action. I don't journal about it either, but I do often do a mental investigation. For example, I might suddenly fancy lemon curd, then remember that I took a dirty empty lemon curd jar out of the recycling at work to wash it. Hours later, days later, I can find myself looking at jars of lemon curd in a shop!

Now I am more likely to buy a lemon and put some lemon zest in my fruit and yoghurt.

Gill

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

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

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When I have an enormous strong desire for a certain food - one that I cannot get out of my head I know it’s an addiction. It always involves sugar and/or wheat. It’s a different feeling to just “would really love to have” I have never had the same intensity of craving for steamed fish in butter sauce with spinach and garlic though I enjoy the dish enormously,

Sometimes I strongly desire certain healthy foods Like vegetables or steak but the quality of the feeling is different. My guess is that in this case my body is telling me that I need the protein or the nutrients. If I eat what I crave the desire goes away. On the other hand, with sugar and wheat products the craving comes back more strongly. Eating makes it worse not better. That tells me that it is an addiction not a need for nutrients.


I think this is a physiological problem not a psychological one. In my particular case no amount of journaling will help. I just gave to stay away from some foods. Like an alcoholic I have no middle path.

I don’t eat pudding because I’m tired or depressed - I eat it because the sugar reacts to my biology. The more I eat it the more tired and depressed I become. So which came first - the chicken or the egg?


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


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
11/10/17 3:52 P

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It shouldn't matter where you have your cursor when you do that. Press 'Ctrl' and 'F' - a little search box should appear at the bottom left of your screen. You type your name in there and it will find all the places where your name appears. This is on a PC, not a Mac (I don't know how you do search on a Mac). Frankly, it is just as easy to scroll down and look!

I love the magic notebook idea - I don't always write things down, but I think of ways to incorporate the food in my menu plans.

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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DSJB9999's Photo DSJB9999 Posts: 7,096
11/10/17 3:50 P

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Day 5 The Magic Notebook

I have still never used this book idea as I feel it will tempt me further.

This time I am going to use the backpage of my book and use it more as an ideas/planning page perhaps.

Today I have put a Bacardi and Coke or two in it as I really fancied one.
May revisit bacardi idea tmrw when my hubbie is drinking!

((Also fancied Peanuts - plan to leave this idea for Christmas))

Seems a good way to use this day's teachings emoticon emoticon

Edited by: DSJB9999 at: 11/10/2017 (15:53)
Donna
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MAWMAW101's Photo MAWMAW101 Posts: 13,896
11/10/17 1:28 P

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Day #5 Magic Notebook
Having the notebook has helped me realize so many things about myself and how I react to things when I’m alone and when I’m with different people.
I try to remember the line from the book “just because you think about a food doesn’t mean you have to eat it”!


Phyllis ~~
Indiana - Eastern Time
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