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JUNEPA's Photo JUNEPA Posts: 14,546
11/4/19 8:54 P

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Day 63 - Buffers


I do not have my kryptonites in the house - no nutella, peanut butter, instant pistacchio pudding, egg nog, almond bark, chocolate bars, power bars, salted nuts, torrone, baking like cookies, cake, squares, nanaimo bars... I got rid of them a few years ago. I have never had soda pop or chips in the house, but if I did, I would most likely want to eat them and eat some or lots.

Don't keep cigarettes in the house if you want to quit smoking ...

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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NOCALORIES's Photo NOCALORIES Posts: 21,274
10/30/19 11:53 P

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I just wish to express my gratitude for each one who has shared their thoughts on this subject you make me more motivated to keep being strong on not letting holiday temptations make an appearance in my house.

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
10/30/19 11:26 A

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I don't really have anything to add to the current posts. You've all said it so well.

This is such a difficult time of year with temptations every month. But I'm planning on doing my best - planning. That's the key for me.

Babs
SW Illinois - CST


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DSJB9999's Photo DSJB9999 Posts: 6,739
10/30/19 10:19 A

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Day 63, 100 days Buffers!

Well done Phyllis and Maria and Gill, I too try not to encourage my Will power to be tested by trying not to have certain items in the house. In fact I was honest with a friend at my Chronic club earlier and she agree that she also has more challenging/tempting foods too.

I think its important for me to avoid having certain foods in the house like nuts, peanut butter and nutella. Earlier I admitted I don't have pickle in the house either as I eat it too fast. My MiL can eat the other biscuits in the tin and I will get more peanut ones when I am feeling less tempted. Feeling strong right now and those buffers definitely help. Quite proud of using "Just because they are there (for the fresh banana and chocolate muffins for tonight's party" said out loud I only tested one and the other 11 are there for this evening. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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THETROUT's Photo THETROUT Posts: 1,972
10/30/19 10:12 A

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Day 63 - Buffers

When I started my job, the lady I was replacing explained that I needed to have candy in the candy dishes on my desk. I work for a church, so hardly anyone comes thru my office. After months of eating the peppermints or even sugar free peppermints, I decided to quit filling them. If something is in them, anything, I eat it. They've been empty for months, and no one has said a word about it. From what I could tell, only the pastor ever ate any of it, and he's very health conscious and avoids sugar.

Things that are just too great a temptation, I don't buy. My husband works on his weight also, so no complaints from him.

We get no one for Trick-or-Treat, so no candy needed. If I have any around, I eat it.



Janet in Georgia

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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/30/19 9:42 A

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Great post Phyllis! I so agree with everything you said. It is especially challenging and requires planning to put or to keep buffers in place this time of the year.

Despite all my efforts to educate friends and family, I know that (it has gotten much better) with the upcoming holidays my kitchen will once again "overflow" with unhealthful, some addicting, unwanted food gifts. I will continue to throw away the really junky, unhealthy offenders but some are worth passing on or freezing.

I got a huge jar of Nutella last Christmas, not for good me or DH but fine for my thin DGD and her boyfriend. Every year we receive a "treasured secret recipe" streusel dessert cake and killer chocolate chip cookies from friends and DH really looks forward to these holiday treats. I need to plan a better buffer from these.

I make traditional pumpkin bread that is loaded with healthy ingredients and light on sugar. A buffer is to freeze it all and to keep it out of sight until last minute. I know I have to put as many buffers in place as possible and to stay on top of all this temptation for the next few months to make my weight loss/maintenance journey easier and more doable.

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

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MAWMAW101's Photo MAWMAW101 Posts: 12,706
10/30/19 6:28 A

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Day #63 Food Buffers

Instead of trying so hard to have willpower, I simply don't buy certain things. It doesn't mean I will never have them, just not have them so convenient.
I very rarely bake except on special occasions and I don’t even know what is in hubby’s stash.

There is always something going on however. Yesterday was a very large gathering of relatives with lots of food choices.
Today I must decide on Halloween treats. I’ve waited until the last minute because I didn’t want to have them around early. We get few visitors but having those treats is important.



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


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DSJB9999's Photo DSJB9999 Posts: 6,739
1/7/19 2:21 P

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Day 63, 100 days Buffers!

Yes emoticon Gill and emoticon Maria for pointing it out she really is a great buffer for us with your emails and the team ideas. I think its important for me to avoid having certain foods in the house like nuts, peanut butter and nutella.

Keeping away from the thing I desire is usually the best thing for me! Today I have still been in the cake box for xmas cake for my MiL and crisps for my dh but I was determined not to partake and I didn't emoticon .My children's goodies are in the conservatory in separate bags and I am not tempted to go in there and I keep putting the Quality Street tin back behind the door after my MiL finished hers today. emoticon I like the idea of passing some goodies on to others Gill. emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,563
1/7/19 3:43 A

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Maria!
emoticon
chuck 'em all! the relief you will feel will be wonderful!
emoticon
why would you gift " unhealthful, addicting, unwanted food gifts" to anyone else?!
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
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MAWMAW101's Photo MAWMAW101 Posts: 12,706
1/6/19 2:49 P

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Day #63 Food Buffers
As someone else mentioned, Gill is a great buffer for me, along with this team.
Maria, I’m still dealing with the same thing.... gifts!

My buffer includes not putting certain temptations in my life.
Having a significant weight gain from the “food” gifts at Christmas shows me why not having it around in the first place is all that works for me. Too many times I just ate it because it was sitting there!


Edited by: MAWMAW101 at: 1/6/2019 (14:51)
Phyllis ~~
Indiana - Eastern Time
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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/6/19 10:35 A

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I so agree with Paula about how we learn from each other and I am so thankful to you all for this site. I try to check in and read everyday and so appreciate you, Gill for the daily reminder email links!

I don't comment often because it would almost be the same as my last post but re-reading it (1/7/18) and all of your comments is always so helpful. Especially since it is the same time of the year with the same temptations and challenges.

My kitchen "overflows" with unhealthful, addicting, unwanted food gifts. I have been evaluating "what to do, what to do?". I threw some away last night and have been systematically freezing...but I know now that I must throw or give even more away to make my weight loss/maintenance journey easier and more secure.

Happy, Healthy and a Successful New Year to you all! emoticon emoticon emoticon

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

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AURA18's Photo AURA18 Posts: 11,250
12/26/18 6:38 P

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Buffers - Linda's blog, "Add space between you and food" u.nu/-3pk

Nuts are triggers, I kept them out of house except holidays (on-sale trigger). I worked on portion control for 1 month, but handheld foods are too easy. Then I found grounded nuts to sprinkle on salads. Mixed walnuts and almonds together, excellent nutrients. I keep 1/2tsp in jar to measure and track.
Progress: whole nuts are out of house for 2 weeks and counting! emoticon


Edited by: AURA18 at: 1/6/2019 (10:53)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,563
5/10/18 4:17 P

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oh, yeah, I've been caught by those 'snack bags' before that contain '2 servings' - why put 2 servings in a snack bag in the first place? Because a single serving would look so small people wouldn't buy them!


Gill

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

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

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FUNLOVEN's Photo FUNLOVEN Posts: 2,816
5/10/18 10:14 A

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I really liked how Paula mentioned that everyone on this Team is like a different book - an entirely separate source of wealth of info, inspiration, support, and wisdom! I love this Team!

I do best if I adhere to the mantra "Out Of Sight Out Of Mind".

I really fluctuate in this arena I think because I get mad at myself for having such poor self-control. I don't have a lot of junk food at my house - Triscuit Crackers, Dark Chocolate currently. I have to be very wary of even them because if I get in a fit I can eat all of it! I recently went through some emotional days and I cleared out 2 cans of Cashew Nuts that I had in the freezer! Yup, there were a bit cold, but just for a little while emoticon

I really like Trail Mix. In the past I would take a bag and measure out the servings and then place them in Ziplock snack bags. That didn't work. If I got in one of those fits I would just eat one bag after another. Then the brand I like started to offer individual mini-bags packaged in a larger bag for purchase. Come to find out those mini-bags where 2 servings. Really? I have this little bag open and I am only meant to eat half?! No way! There went 300 calories!

So I finally accepted that I just can't have Trail Mix in my house. I also can't have Cashews in my house! And a bunch of other things too! Like I said "Out Of Site Out Of Mind"


Sue

Michigan - EST

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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
5/9/18 9:15 P

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100 Days Challenge, Day 63 - Buffers

Today’s assignment

1. Eliminate one trigger from your life. Choose one food or category of food, and make the decision to protect yourself from it. Record it here.

I do not keep chocolate chunk cookies in the house. When I do make a purchase, I'll buy just one and have it budgeted into my daily food allotment.

2. Clear that item from all of your regular storage places, including your home, car, office, and even your shopping list. Write down what you did.

I have not had them in my home, car or shopping list unless it is planned ahead.

3. List any other food triggers that you plan to eliminate as well as ones you need to protect yourself from in the future.

When I go to the store, I'll completely avoid that department unless it is planned ahead. I've overcome the trigger for ice cream. My goal focus is strong enough to avoid it even if it's in the freezer. Should that focus waiver, it will be out of the house.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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MINDFUL-C's Photo MINDFUL-C SparkPoints: (199,779)
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5/8/18 5:21 A

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emoticon Cat

C

Live in the moment

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,434)
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5/7/18 9:52 P

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Maribeth … you are absolutely a hoot and sooooo right.

Wanda … my hubby has a “stash”. He keeps it “hidden” up high. At 5’4” I have to drag a step stool to get to it. Hmmm … everyone would “know”.

I do my best not to bring “trigger” foods into the house … but my emotions are usually the trigger. Yesterday was … not successful.
emoticon

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it's about learning how to dance in the rain.


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,345
5/7/18 7:30 P

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LOL! emoticon



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5/7/18 5:42 P

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YAY! Love the Sumo suit idea.

I have also posted before about wanting to wear mittens all day or wearing a shock collar for processed or high carb foods.

emoticon

C

Live in the moment

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,345
5/7/18 4:40 P

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Well, last night I was having fun mentally imagining buffer images, including a big mental sign for grocery stores that read - DANGER, PROCESSED FOODS. THE LONGER THE SHELF LIFE, THE LONGER THEY HANG AROUND YOUR TUMMY! There was the Sumo suit that wouldn’t let me get near the refrigerator- you get the picture...

Then I heard, “Let’s go to the store.”

The mental sign worked!



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PAULALALALA's Photo PAULALALALA Posts: 27,237
5/6/18 8:46 P

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Like so many here....potato chips are my downfall. Don't know what it is about them, but I can eat a whole package, even after they've torn up the inside of my mouth and my lips are swollen with the salt. So...no potato chips are brought into this house.

Sweets are pretty much the same. Peppermints or other hard candies my DH likes to keep around really don't call my name. It's the rich, creamy ones that I can't resist going back to until I've eaten way more than a serving.

Also, like many of you have said, checking in here and going through the daily lessons is a wonderful buffer. I feel like I'm not only getting the advantage of the book, but several more books on top of that with all the thoughtful comments and observations from everyone!

Paula -- Waco, TX area
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GLORIAZ's Photo GLORIAZ Posts: 1,327
5/6/18 7:15 P

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I love cheese! I make a grocery list and try to stick to it......yes if you don’t have it at home, you can’t eat it. Reading all these comments is my buffer....Gill is my buffer.........so thankful to be here! emoticon

One day at a time!


Gloria.
EST Pennsylvania
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5/6/18 10:48 A

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LOL! Very cute. Good thing I do not like Swiss.

Buffers, This team is a huge buffer for me. Also knowing we have Linda's support helps a lot too. I love that she is active (when she can be) in this Team.

Gill is always there guiding, leading, scraping me off the "floor" if I need a hand.

The kids have their treats, I have gotten better at not touching them. Eating them would be sneak eating. I no longer purchase unhealthy things that are not on the shopping list. When I did I would say they were for the kids, but I know they were for me.

i think I have to stop buying peanuts. I say they are healthy and i measure out a portion as a snack.

I am really thinking about tweaking my low carb program by joining WW online again.



Edited by: MINDFUL-C at: 5/6/2018 (10:51)
C

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CD13384562 Posts: 7,356
5/6/18 10:28 A

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Love, love, love the free cheese in the mousetrap. We put peanut butter in ours.

I agree this team is a definite buffer for me. My morning Sparktime is an important part of my day.

LIVINTODAY's Photo LIVINTODAY Posts: 9,421
5/6/18 10:04 A

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Ha! There IS always free cheese in a mousetrap!!! Thanks for the laugh out loud, Maribeth.

Gill, I also needed the reminder that control begins at the point of purchase. So true!

I also agree, Phyllis, that if I don't see it I don't eat it. That is why I usually don't have snacks in the house for me except on weekends and Hubs snacks are kept in a kitchen drawer that I have learned to ignore as if it weren't even there. Now I admit that took awhile and he did help by not buying things on my "irresistible" list. A couple of those things are those marshmallow "peanuts" and another is M&M's - any kind. There are others but those are two he had to give up eating at home.

I'm so glad to have this team; all of you help to create a buffer for me. I have learned so much from you.



Wanda

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

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MAWMAW101's Photo MAWMAW101 Posts: 12,706
5/6/18 6:41 A

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Day #63 Buffers
There are several things I have eliminated from my normal days. If I don't buy them and don't see them, I just don't miss them.
I really believe after time your tastes change and you begin to prefer some healthy food and realize the junk makes you feel bad physically.
emoticon Being retired makes it easier to get out of lots of "food" situations that were there when I was in an office environment or had kids at home.


Edited by: MAWMAW101 at: 5/6/2018 (06:43)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,563
5/6/18 3:04 A

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oh, Maribeth - that cheese-trap is wonderful - made me laugh out loud this morning! hehehehehe!

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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AURA18's Photo AURA18 Posts: 11,250
5/4/18 9:37 P

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Free samples are everywhere!
emoticon Buffers - Walk emoticon or Run emoticon Away emoticon
Since, 1.8.18 Elimination list, and do not miss (all grains, legumes/soy, corn, most dairy, sugar, artificial sweeteners). When I get sidetracked from plan, I have more elimination lists for inflammatory response u.nu/wzqv u.nu/5csk Limiting animal protein: 1 egg /day emoticon and sardines high in omega 3 emoticon . I have protein first to fill full faster.

Edited by: AURA18 at: 1/6/2019 (10:54)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
DSJB9999's Photo DSJB9999 Posts: 6,739
1/10/18 3:52 A

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Day 63, 100 days Buffers!

I still have a few foods that I cannot have in the house Peanut butter, Nutella for example and that buffer works 100%, ensuring no temptation if they are not in the house!

I try to put food away if it is tempting for me, very important with Christmas goodies which are still around! emoticon The children's and my dh's treats are usually in a separate place from the tubs I go in regularly so they do not 'tempt' me - again the physical separation is a good buffer for me!

Donna
Lancashire, UK

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DI_NAMIC's Photo DI_NAMIC Posts: 4,400
1/7/18 3:39 P

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Using a high shelf for snack food continues to be my 'friend' as a physical barrier.

When I looked back at my previous entry, I was struggling with working out how to discourage my hubby from buying/bringing home sweet treats as a gift and his tendency to equate big portions with caring. For a year or so, we danced around the issue but gradually there was an improvement. Not a total one...but a better understanding, which was reinforced by the medical recommendation that he too needed to lose some weight.

This Christmas/New Year period was the most moderate either of us have been, despite providing a wide variety of food for up to 14 family members over several days. Being mutually supportive has been a good buffer. No weight gain!



Edited by: DI_NAMIC at: 1/7/2018 (15:41)
Diana UK GMT (EST + 5hrs)

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CD13384562 Posts: 7,356
1/7/18 9:57 A

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Looking back at what I've written the times before still holds true.

For me it's not trigger foods, it's trigger moods that get me into trouble.

I don't know why but when I go through these particular 10 days of lessons some of those moods come rushing to the surface again, perhaps as their way of trying to not lose control of me.

I am emoticon emoticon

LIVINTODAY's Photo LIVINTODAY Posts: 9,421
1/7/18 9:40 A

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Day 63, 100 Days, Buffers

Still keeping hubs stash out of sight! I guess I am a seafood person, not THAT seafood ..... I'm talking about "see food". If I see it I want to eat it. Sometimes I even give into temptation in the store and buy myself a treat then take it home and stash it out of sight and forget about it! Truly, for me "out of sight, out of mind" works.

I also make sure that I eat enough at mealtimes that I will not (or know that I should not) be hungry before the next meal. I've learned that from No S. That means that I find it easy to ask myself if I really need that snack that I'm craving.

Another buffer - I don't keep junk in the house for me; if I want something that is a poor choice for me I usually have to go out to get it. I very seldom bake anymore and it was hard to give that up but....no will power there....it just had to go. Hubs keeps his nasty store-baked chemical laden stuff in his drawer.

exercise today - everyday body workout

Wanda

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

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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/7/18 9:24 A

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Excerpts from past posts (2015) "There are certain foods I Never buy because they are impossible for me to resist~almost all sugar and fat, readily addictive and completely worthless.
DH has willingly substituted healthier dark chocolate loaded with healthy nuts and given up the much more addictive and less healthy peanut butter cups. These tweaks continue to strengthen me in my goal of a fit and healthy lifestyle.

(2016) My current journey is that this is one of Linda's stellar lessons that I try hard to practice in my daily life. TRY being the key word here.Cookies are a Huge trigger food for me. At DS request, I made "healthier chocolate chip cookies" and found myself slipping BIG time Sunday and Monday. "

~~~~~~
(2018) Continual baby steps to a fit and healthy lifestyle have turned some of my "buffers" into effective rules that really help me. Just like brushing my teeth there is no eating after 7, no food samples, weekly weighing and recording of my weight, meals and snacks heavily veggie, fruit, some healthy fat and protein, goal of no trigger foods in the house, step and exercise goals... the list goes on. I try to always practice positive self talk and pat myself heavily on the back when successful and immediately forgive when I am not.

I have found that for me lifelong deprivation of favorite things like cookies, french fries, and many other things does not work so onto more baby step buffers. I am in a new Challenge, I continue to log in daily to SP and to read a lot of wonderful info here and there.

Every year first thing, I read and add to my written list of previous holiday slip ups with warnings and strategies. This list not only tells me a lot of time saving holiday things, but for the first time I stayed in maintenance this 2017 holiday season. emoticon From reading my notes, I am not out of danger since Jan and Feb were gain months for me last year.

I am glad that I am aware of the danger and trying new strategies with all the holiday goodies "food pusher" relatives gave us. sigh Like Wanda said, better to waste than "waist" food. Fortunately DH is allowing me to take charge. More and more he agrees with how unhealthy and addictive most of them are. There are lots of peanut butter cups. emoticon Some of the really junky things have mysteriously disappeared and more may after he forgets about them or come out when we have company and then go home with them. emoticon emoticon emoticon



Edited by: GOCALGAL at: 1/7/2018 (09:32)
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Day #63 Food Buffers
Instead of trying so hard to have willpower, I simply don't put certain temptations in my life. It doesn't mean I will never have them, just not have them so convenient.
My eliminated foods are French fries and potato chips. If I want them I add them to a meal when I’m out.
I very rarely bake except on special occasions.
It’s been so long now that I don’t even know what is in hubby’s stash.

Phyllis ~~
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My husband likes snacks around, but they are ones that are not tempting to me. I don't keep MM's or chocolate Kisses because I would eat too many. My greatest buffer is to keep healthy snack options easily accessible. Being prepared is my buffer. Measuring my food and eating slow is my best defence to over-eating.

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I'm not sure your friend's method would have worked for me! In the past, I've eaten my way through a whole pile of healthy things - and still found room for the thing I was craving! Well done with those exercises.
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Gill

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Day 63, Buffers

I'm with Gill, knowledge is definitely a buffer. Learning to redirect myself to activities other than eating has also been a reliable buffer. I also call a friend, or reach for a healthy snack first.

I once had a friend who made a list of healthy foods that she always kept on hand. If she had a craving for something not on her diet, she made herself eat her way through the healthy items to get to the sugar, baked goods, or whatever it was that she was craving. This was back in the 70s...I guess that list was her buffer and it worked for her, because she quickly got back to her pre-baby weight.....I did not. Should have tried her system.

exercise today: walking, squats and lunges.


Wanda

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Aw, Maribeth - an elimination diet is really hard to sustain, and it's amazing, as you said, how strong the craving can be for the things you are trying to avoid - which proves it's own point I think! Focusing on what you CAN eat is the key to success I suspect, and planning - which I know you can do very well.

I've recently noticed that my intestines bloat after eating apples with my oatmeal breakfast bars (homemade with oats, coconut milk, a little honey, peanut butter - gosh, that's three of your 'avoids' all together there!) - I don't know if it's the combination of the apple WITH the oats, or just the apple. I did wonder if it might be the skin of the apple having pesticides on - might try peeling and see if that makes any difference.

Gill

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Gill I found your post encouraging, "knowledge is a buffer" emoticon The online shopping is a reliable method of planning and tracking emoticon Measuring foods too, thanks for giving us the details of your nutrition program!

I'm really stuck. Finding food sensitivity/intolerance is okay, I would rather know how to make reducing weight easier. Additional advantages of sleeping better will give me more energy. It's the overwhelming amount of information on elimination diets that has my head spinning emoticon picking an easy one to get started.
emoticon Sept. emoticon starts elimination process. First stop eating 7 foods for 21 days to heal leaky gut. All 7 were gone to lose a bunch of weight and adding back caused gain and bloating. I had all my memorable breakfast foods as my last supper to kick-off my Virgin Diet (clever name). The author JJ Virgin was able to add back eggs from pasture raised chickens. Hoping I get my eggs back, will make the process of elimination worth it!

Edited by: AURA18 at: 12/26/2018 (18:44)
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Ditto on my last update for this lesson! emoticon

Phyllis ~~
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I've come a long way with this one and made a lot of progress. Tracking calories and reading labels is a real help in choosing not to eat certain things. So knowledge is a buffer!

I no longer try to modify my eating around certain products - I have just accepted that they are my 'cocaine' foods and I cannot resist them. If I have cookies, chocolate, ice-cream, cake, potato chips, butter, anything bread-like in the house - I'm going to eat them. My main buffer is to only buy ONE serving, or choose the least-damaging option (ie buying a more expensive package luxury cookies, is actually better than buying a big pack of every-day cookies - if I'm going to eat the whole pack -because there are fewer in the luxury pack (and better ingredients).

I do use bread in my diet - I buy 4 bread rolls at a time and freeze them separately. I buy mini-naan breads and freeze them. I buy wraps and freeze them. This helps me to just get one at a time out to defrost. It's a good enough barrier for me, for bread. I cannot buy a loaf without wanting to eat it three times a day until it's gone!

My new digital kitchen scales are a buffer too - like tracking - I can now weigh out 30g of cheese, or 10g of nuts for my lunch-box. I also made some discoveries about the bread rolls I buy, and know which ones are lower in weight/calories.

A surprisingly effective buffer, for me, has been to do a monthly on-line grocery shop! I started this last Xmas just to help get stuff home, and liked it so much that I carried on. Each month, when I get paid, I order groceries on-line which will last me the month - all the non-perishables mostly - cans of beans, coffee, packs of tofu and chopped tomatoes, cartons of plant milk, pickles, sauces, spices, oats etc. The action of shopping gives me pleasure - I feel empowered and safe knowing I'm stocking up. The knock-on effect is that I don't have to visit the shops so often - just about once a week I go and buy fruit and vegetables. It's been a real life-changer. Also, I'm noticing that I'm not having to re-stock certain things as often - nuts, vegan cheese, pickles, dried fruit, oil, margarine - so I must be using less too!

Edited by: SWEETENUFGILL at: 9/1/2017 (05:05)
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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Day #63 Food Buffers
Instead of trying so hard to have willpower, I simply don't put certain temptations in my life. It doesn't mean I will never have them, just not have them so convenient.
My eliminated foods are French fries or potato chips which started when I filled out the nutrition tracker and realized I could have two sandwiches instead of one with fries.

Any cake, pie, bread, etc that I bake is impossible to resist so they are usually only done when visitors are coming. I don't cut into them until company arrives!

Certain things are my husband's stash and I just don't have them. He is very good about usually having things I don't especially like.

Phyllis ~~
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AURA18's Photo AURA18 Posts: 11,250
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DJ emoticon "waste on my taste buds" emoticon
Day 63 Buffers! for Starch and Sugar. First buffer - do not bring home. Second - find healthy alternatives. Instead of bread, pasta, rice, popcorn & potatoes. Variety of low GI veggies: lettuce wraps, spaghetti squash (no), shredded cabbage, etc. Sugar Buffers - Instead of dairy milk high calcium nut milk (cashew-no), few frozen berries mixed in vegan protein shake. Third visit emoticon - 12/7 Began a new challenge for 10 weeks and I am back on track. Ends Feb. 14... covers many holidays emoticon Valentine included emoticon
Update after challenge lost weight emoticon
Article "20 Hormone Triggers That Burn or Store Fat" u.nu/nxhd

Edited by: AURA18 at: 12/26/2018 (18:49)
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
5/2/17 7:55 A

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Day 63: Buffers
In your efforts to manage your food triggers, one of the best techniques is to create buffers that will protect you from slipping into eating. Whenever possible, put some distance between you and your high-risk, problem foods. Instead of trying so hard to improve your willpower, simply don't allow yourself to be tempted in the first place.
Look closely at the purpose of certain food items such as the candy jar on your desk. Is it there because you have a strong need to be liked or accepted? If so, look for some new ways to connect with others such as handing out free flowers once a week or sharing books you enjoy.
Don't tempt yourself
sometimes the easiest buffer is to protect yourself from the food in the first place. If you tend to give in to foods such as chips, cookies, or candy, don't stock them in your home or your work setting.
Stop triggers before they start
If you're determined to change your life, make a clean sweep of trigger foods around you.-get rid of what puts you at risk for giving in and overeating.
And don't try using your children as an excuse by saying, "It isn't fair they can't have snack foods in the house." Instead, teach kids to share in your goal of healthy eating. For times when they want tempting snacks, have them eat these foods in places that are out of your sight
Eliminate one trigger from your life. Choose one food or category of food, and make the decision to protect yourself from it. This doesn't mean you never eat it, but that you avoid having it around most of the time.
Clear that item from all of your regular storage places, including your home, car, office, and even your shopping list.
In your notebook, list the food trigger that you've eliminated as well as others you need to protect yourself from in the future.
I have to eliminate the triggers- otherwise I go on an eating party. I don't have any storage places. I don't have any young children or a spouse that wants them in house. My son if he wants something buys it and stores in his room which I don't attempt to enter. At work I bring a healthy meal and snack so usually it helps me resist the treats in there.
I have to eliminate the triggers- otherwise I go on an eating party. I don't have any storage places. I don't have any young children or a spouse that wants them in house. My son if he wants something buys it and stores in his room which I don't attempt to enter. At work I bring a healthy meal and snack so usually it helps me resist the treats breakroom.
My May goal is to reduce sugary treats. with all the added sugars in products and such. can you believe peanut butter has sugar too. so now I buy organic peanut butter that has only peanuts and salt. yep we need to read our labels

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,421
5/2/17 6:16 A

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Day 63, 100 Days Buffers

Probably my biggest "buffer" is keeping food off the countertops. The only food on my counter right now is a bowl of apples. That is safe for me.

My husband snacks a LOT, because after his cancer surgery many years ago, he was left with a very small stomach. We fight to keep him UP to a healthy weight while I struggle to get DOWN to a healthy weight. I keep a snack drawer for him and a snack shelf in the refrigerator. I don't even see those things any more...they are not mine.

I also try to stay out of the kitchen unless I am preparing a meal or getting a drink. I just don't hang out there like I used to.

exercise 63/100 - lunges and squats, some other basic calisthenics


Wanda

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

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5/2/17 4:35 A

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I am reading my post from December. I see that is when the chocolate moved to the basement. One of my major issues right now. I sneak eat it in the basement.

Everyone is still supportive, but I do not really have a plan. Just to eat healthy, with minimal processed foods. Hmm I guess that is a plan, just not one from a book or website.

I need to create buffers. Can't wait to read what you share!

C

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DJBTOO's Photo DJBTOO Posts: 3,160
12/11/16 5:09 P

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I find the longer I stick with my foods on my plan, over time, the less I need buffers as I no longer 'care' for the foods I used to indulge in or go crazy with. So the crackers, nuts (for dh - mine are different/separate nuts - ha!), bread, even holiday pies are safe for my husband to have around again ... I can ignore them, serve them to him, it's fine. Once in a great while I'll eat some ... yesterday I had cheese and crackers (which in the past I could LIVE ON) ... they were like 'ich' ... WHAT WAS I THINKING? ha! Wasted on my taste buds ... I couldn't wait till today to start 'fresh' and eat 'clean' again - ha!

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
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12/11/16 2:13 P

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All really great strategies of how to deal with the upcoming holidays as well as figuring out a buffer that works.

As I am practicing the lessons in this book and another one that I also follow I am 'allowing' smaller portions of specific foods that I really enjoy eating. My new mantra is 'small, small, small." Downsize. I look for the smallest package of whatever I like and then that is the one that I buy. If, for some reason, I do go 'overboard' there is less to go overboard with. It is a new strategy of mine vs. the old one of 'out of sight and out of mind' which I still practice with certain kinds of foods.

So, my buffer today is 'small, small, small'. I still count calories and I want any kind of treat like dark chocolate to be within that 100 calories allowed above hitting all of my key food groups.

In terms of deserving, here is a statement from the book of "Rules of Normal Eating" that I really like and agree with:

[Quote} "The only question you need to ask yourself is whether or not you are hungry not whether or not you deserve to have something. Telling yourself that you deserve something is merely a way of reassuring yourself. If you were absolutely certain you were deserving why would you feel the need to prove it to yourself over and over again? You are always deserving. Just keep this feeling stable while you adapt to what your body wants and needs."{End of Quote]

TweetyX2 (Pam B.)
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Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
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MAWMAW101's Photo MAWMAW101 Posts: 12,706
12/11/16 10:49 A

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Day #63 Buffers
There are several things I have eliminated from my normal days. If I don't buy them and don't see them, I just don't miss them.
I really believe after time your tastes change and you begin to really prefer the healthy food and realize the junk makes you feel bad physically
Being retired makes it easier to get out of lots of "food" situations! emoticon

Phyllis ~~
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12/11/16 8:08 A

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Day 63: Buffers

We are already using buffers in the house. The kids’ snacks are in the basement, and they know not to eat right in front of me. They are also very supportive of my diet plan. They also know that certain sweets tempt me and are fine with waiting to have them in the house. Holiday time has been difficult though as I have softened the limits of what enters the house.

At work (I work in a school), we are not allowed to give out candy so there are no tempting snacks in the classrooms. I just avoid the back room in the office and the staff lunchroom. That is where the goodies are shared. During holiday time this is more difficult but I put the "picked through" image in my head and I do not eat it.

Been dealing with a lot of "I deserve it" feelings, and stress. Some is related to the holidays, and some to situations I can not control.


C

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CD13384562 Posts: 7,356
12/11/16 7:38 A

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Day 63 - Buffers

From first time through:

While I truly do not have any "forbidden" foods IE: all foods are allowed as long as I have the points available for them, there are still those "trigger" foods that if I do have them could lead me to consuming more and more and going off the path.

Then again, for me it is trigger "moods" as opposed to trigger "foods" that get me into trouble in the first place.


Today:
This still holds true for me about trigger "moods" as opposed to foods.

I have gotten better about eating just one cookie or one serving of other snacky type things about 75% of the time. Now to work on the other 25%!





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12/11/16 6:35 A

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Day 63, 100 days Buffers!

It is harder to maintain during the holidays. Cookies so many different kinds and candies. so only bought during holidays or made. but the home made treats are so hard to resist. having a grandson gives me reason to have those things around during the holidays.

I don't usually bake as too much left over and then I eat it because I don't want to thow out because it is getting old. A great idea to make one or two trays and freezing the dough. I need to freeze more things.



I have lots of foods I used to love to eat. One thing living with only one or two puts a damper on how much junk food is around. My foods that are hard to resists are home baked so I rarely bake unless bringing to a pot luck or like the holidays and family get togethers. I used to love to eat candy bars so that isn't brought into the house. I dont have the urge to buy them for a while.. Diet pop is drank only occasionally and I don't keep them in the house. My son brings home chips sometimes but since they rarely in house I dont have the temptation to eat them. If i do want some with a meal, I measure them out and chart it. Store bought sweets don't bother me except it getting old and having to throw it. sometimes i used to eat things so I would not have to throw it out. bad bad bad NO MORE!!!!!

Ice cream that is a hard one. but vanilla I dont seem to want continuously as much as like maple nut. Peanut butter, I measure out and I can have that. If pb isnt on my plan for the day I can leave it alone.

Some things I have to hide or freeze.

Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,563
12/11/16 1:56 A

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This time of year is so hard - everywhere we go our senses are accosted by all the things we're trying not to eat! Cakes, chocolates, candies, savoury snacks, fatty pre-made hors d'oeuvre, platters of special cheeses, bottles of alcohol and creamy, sweet liqueurs!
emoticon emoticon emoticon emoticon emoticon

I was watching myself yesterday - everytime I opened the cupboard where I keep my tea/coffee etc - my eyes flicked up to the top shelf where I have the Xmas treats! I laughed and read my sign - this helped.

I think that's the best we can do sometimes - just laugh at 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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12/4/16 4:52 A

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emoticon

Edited by: AURA18 at: 5/2/2017 (08:00)
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Yeah Wanda!



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LIVINTODAY's Photo LIVINTODAY Posts: 9,421
11/10/16 6:38 P

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Skirunner, I really like what you said about the buffer. Sometimes I look at a trigger food and mentally build a wall of bricks between it and me. Who knew? Sometimes the silliest stuff works. Actually what works may be the pause that allows me to visualize the wall.....it really doesn't matter. What works for me is that I hold or retake control with this image.

Wanda

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

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,345
11/10/16 6:20 P

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What I like about this lesson this time around is the mental image of a buffer as a protective barrier for me. A place where I am confident that food and situation thoughts and facts can't overtake me without a good battle, a place within which I am safe to be thoughtful first, to think about what is going on and confident that I can handle it - either the situation itself or, if necessary, the aftermath.



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