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OHANAMAMA's Photo OHANAMAMA Posts: 28,087
11/8/19 8:59 A

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I normally just say I ate off-plan. And sometimes my off-plan eating is "planned." Like when I'm on the wide road. :)

~ Renee ~

Turn your magic on.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
11/8/19 2:08 A

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thanks for sharing the Beck words, June - it's all really helpful.

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Gill

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

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

www.sparkpeople.com/system/howitwork
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NOCALORIES's Photo NOCALORIES Posts: 20,725
11/7/19 9:37 P

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I love how Linda informs us that cheating isn't allowed and how using a more positive word when we eat an unplanned food.I am truly grateful for the benefits that are mine by reading and following with all the participants here.

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JUNEPA's Photo JUNEPA Posts: 14,393
11/7/19 7:23 P

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Day 69 - No Cheating Allowed


Because we are changing the way we think, we are also changing the words we use. Like Linda, Beck also says don't use the word "cheat" , use less negatively charged words like "unplanned eating" or "it was a mistake, no big deal". Cheating is immoral and unplanned eating is neither immoral or illegal, Linda points out.

Make it about choices and ditch the word cheat



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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DSJB9999's Photo DSJB9999 Posts: 6,692
11/7/19 9:26 A

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Day 69, 100 days No Cheating allowed

Another fairly easy one for me, my eating plan mentality does say nothing is disallowed so nothing can really be a Cheat.

I agree "You choose to eat and do what is needed to reach your goals ... or you choose not to." and I am happy to make these choices! This week I have made good choices as much as I could! emoticon

I agree to try to never say 'cheat' and agree to always try to make good choices.


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
DSJB9999's Photo DSJB9999 Posts: 6,692
1/14/19 5:04 A

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Day 69, 100 days No Cheating allowed

I agree "You choose to eat and do what is needed to reach your goals ... or you choose not to." and I am happy to make these choices! emoticon

Cheating doesn't come into it with my eating plan mentality although my hubby sometimes says is today a Cheat day?!

I agree to never say 'cheat' but agree to try to make good choices. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
1/13/19 5:37 A

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Well planned, Paula! That brownie was a socially bonding thing which I'm sure felt good. Knowing you had eaten lightly for lunch freed you to enjoy the food they had prepared.
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Gill

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

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

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




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PAULALALALA's Photo PAULALALALA Posts: 27,137
1/12/19 10:44 P

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Today I chose to eat a fruit salad and yogurt for lunch because tonight was a night with DS and his girlfriend and I knew we'd be eating a bit outside my narrow road. I chose to eat cornbread and a brownie with the crockpot chili and salad. The salad was a real treat. DS works at Tito's vodka distillery in Austin, and Tito also has a farm near the distillery in South Austin. Anyway, all the employees at the distillery were given huge bags of produce yesterday. DS brought me a big head of napa cabbage, a bag packed with spring mix and a bunch of fresh radishes. So DS and his GF made a wonderful salad to go with the meal. The brownie took me over what I would have eaten on my own, but tomorrow I'm choosing to get back on plan.


Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
1/12/19 12:41 P

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Guess what? In my email this morning I said I was going to buy some crisps as a Saturday treat.
Well, at work someone offered me a doughnut, and I said "no, thank you!" - and I did some of those 'air squats' that Maribeth posted about the other day. When I went to the shop on the way home, those crisps didn't even look interesting - I didn't buy any.

I came home and made some tofu 'cream', and had a toasted bagel with blackcurrant fruit spread and my funny tofu 'cream' (it wasn't much like cream at all, but it was nice).

Go 'air squats' helping me to make healthier choices!
m.youtube.com/watch?time_con
tinue=5&am
p;v=92-P3hgxNYY


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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MAWMAW101's Photo MAWMAW101 Posts: 12,598
1/12/19 9:30 A

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Day #69 No Cheating Allowed
I haven’t used the phrase “cheated on my diet” for a long time now.
It really is impossible to say if you change the mindset from “on a diet” to “living a healthy life”.
At that point it really does come down to what choices will make your life healthier!


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,087
1/12/19 7:47 A

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emoticon Gill emoticon I'm looking forward to100 MORE Days
emoticon Friday, March 1st to Sunday, June 9

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
1/12/19 1:54 A

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This lesson is one that really has stuck with me - the word 'cheat' in relation to my food choices has completely disappeared these days. It's always a choice. I find this so empowering; for me, it's about taking responsibility for my behaviour. I can find reasons for my bad choices, sure, but it's not cheating.

In Linda's newest book - 100 MORE Days of Weight Loss - she explores the same topics in slightly different ways. We'll be doing that one again from 1st March 2019. Here's a link to her blog where she demonstrates how to do an activity about changing from 'cheat' to 'choice'
www.weightlossjoy.com/day-14
-ditch-the
-parent/


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: 11,087
1/11/19 8:50 A

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"Food Choices" or find healthy alternative * Drink water!
Good food for thought "Today I choose to eat ___"
enlarge image u.nu/idkm
*Previously food swaps were working for triggers nuts, popcorn or
emoticon SF seeds (3/4 cup Cal. 190, F. 14 g, Na+ 75 mg; C.7 g; Fiber 3 g P. 9 g.)
emoticon Today, I'm drinking water!

First drink water to rule-out thirst u.nu/q42k
~ Giving-into cravings - if I don't want water than I don't get food
~ End evening eating - 4 cups 2-3 hours before bed in nice drinking glass
~ Desire to eat past full - 30 min before meal, tiny sips during, 1c. after.
Eating and drinking too much water will interfere with digestive enzymes
Linda's responce u.nu/qi3r

Edited by: AURA18 at: 1/12/2019 (07:57)
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,757)
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5/16/18 4:30 A

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emoticon Cat

C

Live in the moment

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

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


EST


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,123)
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5/15/18 10:03 P

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I have made choices since August that have not gotten me closer to my goals ... healthy body and a healthy relationship with food.

I have not cheated food ... I have cheated myself.
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Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
5/13/18 1:13 A

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100 Days Challenge, Day 69 - Can you cheat on food?

Today’s assignment:

1. Talk to someone about your diet plan, using the word choice several times to describe your actions. Notice how that feels. Write a few notes about this.

The someone I talk to is either my Hubby or myself. I make the choice to take action, or not. It's all about what I CHOOSE. Choosing feels good. It is satisfying and feels healthy. I like that feeling. Taking care of myself is a loving choice to make.

2. In the space below, record at least three choices you made around food today.

Today I chose to have a slice of homemade pizza. It was on my foodplan and allotted for, but it was so delicious, it felt like a "pause" I don't believe in "cheating" I had written a blog about that a while back.
I chose to omit my applesauces because otherwise I would have gone over my allotment.
I chose to have delicious dates instead of chocolate.

3. If you make a weak or poor choice, figure out how to describe it without using negative words such as cheat. Write your new wording below.

I might take a "pause" or a detour. I don't believe in "cheating". I might cheat myself by overconsuming something but it's not a real "cheat".

Here is a link to a Blog I wrote about Cheating: I hope it will work.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
462056


Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
https://www.sparkpeople.com/mypage_p
ublic_journal_individual.asp?blog_id=6
476843


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,294
5/12/18 3:14 P

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I love this lesson. Like others, I don’t have much more to say than that. It works.



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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,881
5/12/18 11:30 A

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I must say 'ditto' to what has already been posted.

Planning ahead and 'giving myself permission' to eat what I choose to eat is fine. If it isn't exactly on my eating plan, then so be it. It was my choice.

Babs
SW Illinois - CST


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LIVINTODAY's Photo LIVINTODAY Posts: 9,353
5/12/18 10:25 A

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Eating' isn't Cheatin'

We CAN cheat ourselves by living in denial about what we eat but we don't cheat by eating! We can always adjust; maybe we can plan better than we do, but as long as we are honest with ourselves...nothing we eat is cheating!

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: 2,649
5/12/18 7:45 A

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I have had some "good" eating days and I have had some "bad" eating days (those are 2 more words I need to get rid of!), but they have all been my CHOICE.


Using the phrase "cheat" goes against everything I have been striving for on my weight loss journey. I do not want to give food that power over me. I want to Eat To Live not live to eat. I want to use the word "diet" to focus on the kind of food I eat (Clean) instead on a means of losing weight. We are all "on a diet". It may be a Clean diet plan, a Low Carb diet plan, a Balanced diet plan. No matter which one it is I want it to be HEALTHY!

May we all made GOOD CHOICES this weekend!

Sue

Michigan - EST

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,598
5/12/18 7:28 A

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Day #69 No Cheating Allowed
I haven’t used the phrase “cheated on my diet” for a long time now.
My life is based on planning a good healthy menu every morning and sticking to it the best I can throughout the day.
If I make a different choice I try again the next day!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,757)
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5/12/18 7:08 A

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I can not cheat with food. If I eat it, I ate it.

If I choose to eat a food that is not a healthy choice then I ate a food that was not a healthy choice.

I have stopped using the word cheat the first time I took the 100 Day journey. I laugh inside when I hear others use it. It is an excuse word for them.

I take responsibility for my own decisions.

Edited by: MINDFUL-C at: 5/12/2018 (07:09)
C

Live in the moment

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

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


EST


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AURA18's Photo AURA18 Posts: 11,087
1/13/18 7:46 P

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emoticon Diana "Intelligent Eating" emoticon
emoticon Phyllis "I choose what, when, how, where and why I eat" emoticon
emoticon Maria's goals of healthy lifestyle are more powerful than food emoticon
Day 69 No Cheat Eating * Food swaps are working, if I plan ahead. Biggest struggles were!!! hand-held nuts, seeds and popcorn. Crunchy vegs instead. Michael Pollan's Defense of Food u.nu/idkm Progress u.nu/-vuw

Edited by: AURA18 at: 12/28/2018 (08:57)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/13/18 11:52 A

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"No Cheating Allowed" This lesson brilliantly points out that this way of thinking gives food the power. I used to fall for this.

Instead I now choose to: Plan daily, talk kindly, positively to myself, forgive myself, not EVER give up my goal of a fit and healthy lifestyle. The more I practice these things the more I Have the Power! emoticon

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: 12,598
1/13/18 10:57 A

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Day #69 No Cheating Allowed
It took me more than once through these lessons to get this one to stick but as it’s been stated, the word “cheat” should be like “diet” and just left out of the story of “healthy living”!
I have days of very good, not so good and less often days of not good healthy eating and exercise but it’s always a choice.
Now it’s most often a good healthy choice! emoticon

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: 6,692
1/13/18 10:13 A

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Day 69, 100 days No Cheating allowed

I agree with the two posts already made today. I have chosen not to have sausage roll for lunch, my MiL only ate half.
I chose to share 1/2 a small milky way with my dh rather than eat it all
I chose to share a healthy Lasagne with my dh rather than eating a less healthy tea emoticon

I agree "You choose to eat and do what is needed to reach your goals ... or you choose not to." and I am happy to make these choices! emoticon

Cheating doesn't come into it with my eating plan mentality! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LIVINTODAY's Photo LIVINTODAY Posts: 9,353
1/13/18 10:12 A

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Day 69 - No Cheating allowed

I agree! Short post this time:

It's NOT cheating; it IS choices!


Exercise today - busy day, we are packing for a trip so packing and cleaning will be my exercise.

Wanda

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

Eastern Standard Time




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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
1/13/18 7:03 A

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I like what Focusonme57 said. The word "cheat" needs to be thrown out with the word "diet." Instead, we make choices as we are living a healthy lifestyle. And just because we aren't at the "healthy" place yet, we are in transformation -living day to day making healthy choices. I am still considered obese, but I am 16 pounds closer to being out of that designation. That is choosing to live healthy. We sometimes make a choice that is not the best choice. We own up to it, acknowledge it, wipe that board clean and get back on the road.

Cheri from Georgia
Direction - not Intention - determines Destination


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CD13384562 Posts: 7,356
1/13/18 6:42 A

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Cheating seems like a word that would go with the "diet" mentality instead of a "healthy lifestyle" with narrow and wide margins.

Sure some days we are on the wide road, and maybe even stray a tad bit off onto the shoulder, but cheating implies guilt, which leads to resentment, self hatred, binge eating, emotional eating, etc.

I "think" that's the point Linda was making?

LIVINTODAY's Photo LIVINTODAY Posts: 9,353
9/9/17 8:54 A

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Agreed! Chris that "friend" was NOT!! I would have been hurt too. and I probably would have felt that I had to choose my friend or my health. Goodness!!

Wanda

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

Eastern Standard Time




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
9/9/17 1:03 A

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emoticon
that's the most extreme thing I ever heard! some friend!

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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CTUPTON's Photo CTUPTON SparkPoints: (200,746)
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9/8/17 10:44 A

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Day 69, 100 days No Cheating allowed

Of course, I am the one putting food in my mouth. There is no one else to blame. emoticon

I have had a few people do very weird things when I was trying to eat in a healthy way. One "friend" picked up her lunch tray and moved to another table saying, " Oh, you are dieting."

That hurt actually. I am not sure what I xould have done. Maybe I should have said something.

chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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LIVINTODAY's Photo LIVINTODAY Posts: 9,353
9/7/17 3:40 P

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Agreed! No one has spoon-fed me for a long time either, Diana! I did used to feel like I was cheating when I had a goodie though. I think almost anyone who is overweight feels like that at one time or another.

Once I took responsibility for my choices though, the "cheating" ended. Poor choices became just that, no harsh blaming, no looking back...just a poor choice made, done, over...and moving on.

I do much better now with that attitude. I will never be perfect and all my choices will never be perfect but they are much better choices than the ones I was making several years ago and I am healthier and happier with myself than I was then.

Exercise today - babysitting my great-grandson Theo for 8 hours - - my back, arms and core have had a great workout! Stretches and walking later.

Wanda

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

Eastern Standard Time




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AURA18's Photo AURA18 Posts: 11,087
9/7/17 12:19 P

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emoticon Phyllis that's progress since 2011 emoticon emoticon
emoticon Feeling empowered emoticon

Edited by: AURA18 at: 9/7/2017 (12:22)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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MAWMAW101's Photo MAWMAW101 Posts: 12,598
9/7/17 11:26 A

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Day #69 No Cheating Allowed
(copied from a 2011 entry -- I've finally caught up to this thinking!)

I find this very empowering. I am an adult, I can choose what, when, how, where and why I eat. I'm the boss of me, and I don't have to explain, justify, defend or even discuss my choices with anyone unless I want to...

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,087
9/7/17 10:41 A

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emoticon

Edited by: AURA18 at: 1/13/2018 (19:46)
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DI_NAMIC's Photo DI_NAMIC Posts: 4,311
9/7/17 10:05 A

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Copying my previous entry because it continues to reflect my thinking....

"I never really thought of the 'cheating' aspect but I certainly have dodged 'choice' at different times, shifting the responsibility to others 'feeding' me.

Let's face it - the last time I was actually spoon-fed was when I was 9 months old or similar.

Since then - my hand - the spoon - my mouth. Sometimes I've eaten so as not to offend; sometimes I've eaten to show Hubby I appreciate the fact he cares; sometimes out of hunger; sometimes out of greed; often for comfort; out of task avoidance; out of boredom.

Sometimes I feel annoyed with myself afterwards but I eat overtly, not covertly and am likely to say.. 'Dumb move' to myself afterwards rather than feel guilty.

Solution.....Intelligent eating - Intelligent choices.
My brain - my hand - the spoon - my mouth."




Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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FUNLOVEN's Photo FUNLOVEN Posts: 2,649
9/7/17 8:22 A

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The last paragraph of today's lesson really sums it up for me:

I will not make excuses for my behavior by blaming lack of willpower discipline. I am in charge of my choices and will take responsibility for my decisions!

This is a positive twist on what we usually say to ourselves when we have eating something we know we shouldn't have and I really like it! As others posted in the last time around, I am of the mind that no foods are totally off limits in my life. Some are just better for me than others and so they cannot be eaten in the same frequency or quantity.

Sue

Michigan - EST

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


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9/7/17 5:42 A

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I make great choices and not so great choices. I do not "cheat" with food.

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,169
5/9/17 3:03 A

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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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5/8/17 6:15 P

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Every time I hear that word I cringe. This lesson always sticks with me!

C

Live in the moment

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

Love the Mindful Dieting Team!
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LIVINTODAY's Photo LIVINTODAY Posts: 9,353
5/8/17 9:46 A

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Thanks for your post, Leslie! It was a good refresher for me. "Cheating" is definitely a word that makes us feel terrible! We don't want to "cheat" but everyone will sometimes make wrong choices! Boy! I like the "Pause" much better!!

Like Phyllis, I usually don't think of "cheat" foods because I am on No S and can eat what I want or at least plan for it on the weekend or special days. That has helped me a lot.

Still, the occasional weekday snack slips in or I decide to have second helpings - It isn't cheating; it is a pause in my long string of good choices. I have been trying to make good choices since I started Spark years ago and I like to think about all those days of good choices instead of the times I took a pause.

Day 69 exercise - Everyday workout - Upper Body +100 minutes on the treadmill

Wanda

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

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AURA18's Photo AURA18 Posts: 11,087
5/8/17 8:58 A

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Edited by: AURA18 at: 1/11/2019 (08:50)
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MAWMAW101's Photo MAWMAW101 Posts: 12,598
5/8/17 8:14 A

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Day #69 No Cheating Allowed
This lesson is one I have been able to apply to my life because there isn't anything I can't have, only things I now choose not to have so often or not so much of.

At different times I have used "plan" instead of diet and "activity" instead of exercise. Even though some words mean the same, they feel different when applied to different situations.

The word "choice" instead of "cheat" does make me feel more in control, especially when I take the time to consciously make it a choice.


Phyllis ~~
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
5/8/17 7:02 A

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Day 69: No cheating allowed
I cheated big-time on my diet today. Does this phrase sound familiar? You've probably used several variations of this line, and in fact, chances are that at some point, you've said the word "cheat" when discussing your weight-loss efforts.
If you confess that you "cheated" on your diet, that indicates you believe the diet is in charge. You also label yourself in a way that gives away your power. After all, if you were strong, you wouldn't cheat on your program.
No more cheating
The truth is you can't cheat with food! It's impossible. The word cheat refers to something illegal or immoral, and food is neither of these. You absolutely do not have some kind of moral or character defect just because you ate a cookie.
As of today, completely stop using the word cheat when you refer to your eating plan. Instead, use the words choose or choice to describe your behavior.
Each day, you make dozens of choices in life, and how you eat is just one of them. You choose things such as what time to get up, whether to go to work, and how to talk to the people around you. You might not like all of your options, but the choices you make determine the outcomes of your day.
In regard to eating, every morsel that goes into your mouth is put there by choice. Sometimes you'll make healthy choices, sometimes lousy ones. Over time, all of these choices affect your outcomes such as whether or not you lose weight.
Making healthy choices
Instead of saying you cheated on your diet, admit to yourself that every time you reach for food, you're making choices. If you eat a cookie that wasn't on your plan, then say, "I chose to eat a cookie today." Maybe you wish you hadn't done it, but either way, you made a choice about eating it.
In addition, don't try to excuse your behavior by blaming lack of willpower or discipline. You're in charge of your own choices. Take self-responsibility for the decisions you make around food, then when you talk about your actions, describe them in ways that maintain your personal power.
Talk to someone about your diet plan, using the word choice several times to describe your actions. Notice how that feels.
In your journal, record at least three choices you made around food today.
If you make a weak or poor choice, figure out how to describe it without using negative words such as cheat.
I am responsible for what I put into my mouth. I am also responsible in how I choose to react to external stimuli in regards how I make choices regarding food.
I have been hard on myself at times and then other times I have been too easy on me. So, I need to re-evaluate which I should be when determining whether or not I am pushing off this responsibility or being too hard on myself.
I used to say I cheated since going thru the book once. I now use the word choose or choice.
Food don't have the power anymore in my life unless I let it.
My plan is not in charge I am. As Linda says cheat refers to something illegal or immoral. I take the responsibility for my choices. My food plan doesn't have the power I am in charge and I am strong enough to make good choices. I can choose to either have a good day by not eating foods not on my plan or I can choose to have a bad day by going over my exchanges with extra food.
I am just re-learning how to eat in a new, healthier way quite contrary to the American diet. I don't feel there is any place or necessity for guilt or shaming ... just re-education in healthy eating with real foods. When I choose 'less than good' foods that prompts me to think about what could have been a better choice. Re-education...
Linda's book helps re-educate my habitual emotional triggers and such ... my food plan, my life changes helps re-educate my choices towards healthy, whole, unprocessed/non-chemical laden foods. My lifestyle change takes time to change and I am a work in progress. I have to remember that the eating what I want all time isn't going to keep me where I want to be.
It's a lot of learning/re-education and is not going to happen overnight ...

Leslie Knudson
MN Area Captain TOPS
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CD13384562 Posts: 7,356
12/18/16 1:43 P

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Cheating seems like a word that would go with the "diet" mentality instead of a "healthy lifestyle" with narrow and wide margins.

Sure some days we are on the wide road, and maybe even stray a tad bit off onto the shoulder, but cheating implies guilt, which leads to resentment, self hatred, binge eating, emotional eating, etc.

I "think" that's the point Linda was making?

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12/18/16 11:45 A

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So sorry Pam... coughing must be the worst! Hope you feel better soon!

C

Live in the moment

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

Love the Mindful Dieting Team!
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
12/18/16 10:02 A

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Words are powerful and important so we do have to be careful about what and how we say things including to ourselves.

This day is probably one of the most important ones for me because for a long time I looked outside of myself in an effort to control what was happening around me. Then, I slowly realized that I will never be able to control all around me. All I can change is my reaction to those same people and events. It is a big shift and it didn't happen overnight.

I am responsible for what I put into my mouth. I am also responsible in how I choose to react to external stimuli in regards how I make choices regarding food. I am not saying that I have this down pat but I do know what and where to go when it comes to the source of my eating disorder: squarely at ME. I have been hard on myself at times and then other times I have been too easy on me. So, I need to evaluate which I should be when determining whether or not I am pushing off this responsibility or being too hard on myself. That is where I am at right now.

Chele, I too am sick so I feel your pain. My lower back is worse off than it was two months ago and I can barely move without excruciating pain and I have a head cold. I am miserable.

Pam

TweetyX2 (Pam B.)
Time Zone: EST
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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12/17/16 2:44 P

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Yay Wanda!!! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
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Love the Mindful Dieting Team!
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LIVINTODAY's Photo LIVINTODAY Posts: 9,353
12/17/16 10:09 A

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I used to use the word...cheat; now I use the word...choice.

I used to call myself...fat; now I acknowledge overweight and remind myself that I am healthier.

I used to beat myself up....now I have learned to offer myself encouragement and love, just as I would offer a friend the same.

I used to be a couch potato and call myself...lazy; now I call myself...active

I used to use this horrible word...failure; now if I have a day that I simply don't exercise or make good choices, I call it...taking a break. AND...then I get back on track!

Wanda

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

Eastern Standard Time




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12/17/16 9:23 A

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Thanks DJ! I will try my bestest! emoticon

C

Live in the moment

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

Love the Mindful Dieting Team!
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DJBTOO's Photo DJBTOO Posts: 3,160
12/17/16 8:28 A

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Chele - feel better soon!

I re-read my prior post of 8/8 and it still stands ... so nothing new to add. I do feel words have power (rather we give them power) so it is a good lesson to make us think about what we are saying and how.

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

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


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12/17/16 6:39 A

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One good thing about feeling ill... I am not hungry at all LOL! Ugh this stinks....

No cheating allowed (the beginning is what I wrote last time)

I do not use this phrase but my MIL uses it all of the time. Every time she says it I cringe. She says it every time she has something sweet as she is borderline diabetic due to medications for her COPD and other ailments. I used to correct her but have given up. She has major anger issues too… sigh…

A member of one of my other Spark teams used the word "cheating" too. It makes me cringe when I read it but they have not read this book and think of things differently than I do.

I agree 100% with this lesson. You decide what goes in your mouth. The diet does not have power over you. You have power over your diet.

When I discuss diets I now only use the word choose not “have to”. Today I am going out to lunch and I am going to a friend’s house for dinner. Not feeling great again (everyone at work is sick, kids teachers). I think I caught a new bug. Sigh. No matter how I feel I choose to follow my plan or not follow my plan.


C

Live in the moment

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

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


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
12/17/16 6:33 A

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Day 69, 100 days No Cheating allowed

I used to say I cheated since going thru the book once. I now use the word choose or choice.
Food don't have the power anymore in my life.

My plan is not in charge I am. As Linda says cheat refers to something illegal or immoral. I take the responsibility for my choices. My food plan doesn't have the power I am in charge and I am strong enough to make good choices. I can choose to either have a good day by not eating foods not on my plan or I can choose to have a bad day by going over my exchanges with extra food.
Change your mind ... and the rest will follow. I have made many choices and I made it to goal and I am currently below my goal. Now I am working on making better choices about getting my fitness consistent.

If I want something I work it into plan. I am on a lifestyle change. A new way of life and eating and getting active. This is one of my favorite lessons.



Edited by: TOPS2KOPSVILLE at: 12/17/2016 (06:33)
Leslie Knudson
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