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JUNEPA's Photo JUNEPA Posts: 14,166
5/29/19 1:31 A

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100 More DWL - Day 52 The food fix


Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
For each of these deeper needs, note the times when you use food to fix them.
Choose one of those needs and create an action plan for taking care of it without food.


Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.

Yesterday's list
1 The need to be loved - check *****
2 - to be accepted for who I am - check ******
3 - to have meaningful things to do - check ******
4 - physical needs, enough sleep, food, shelter, clothing - check ******
5 - to have resources, mental and physical, to have choices about how to live
6 - financial security
7 - knowledge to live safely and healthily
8 - to know my kids are alright
9 - to be respected for my efforts and skills
10 - to have the best possible health

I need to exercise better time management
I need to make and stick to a regular routine
I need to either stop being immoderate or exploit my immoderateness to greater good, such as use my time to be excessive about good nutrition and exercise rather than craving and using my time to play computer games
I need, I really need to get enough sleep every day

For each of these deeper needs, note the times when you use food to fix them.

Right now I am not reaching for food, but when I reach the point that I am disappointed in my ineffective efforts to just do what I know I need to do, I may use food to soothe the disappointment

Choose one of those needs and create an action plan for taking care of it without food.

I really need to start by getting enough sleep

Edited by: JUNEPA at: 5/29/2019 (01:31)
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: 6,641
5/26/19 7:57 A

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100 Days - Day 52 The food fix

Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
Procrastination with food and sometimes I use food to fill my time!
I expect a lot from myself and on this day when I realised I had missed an appointment with my podiatrist I was gutted and very disappointed in myself! Must be more careful with appts and write down on calendar and not rely on my phone diary.
I do feel secure and loved but not sure if I always recognise my achievement caring for my house, my family and my Mum in Law.
For each of these deeper needs, note the times when you use food to fix them.
As I said procrastination can involve food, luckily it is usually fruit or vegetables rather than 'junk'.
Choose one of those needs and create an action plan for taking care of it without food.
I need to remove myself from the food as soon as I can and perhaps go upstairs to calm myself or into my conservatory.
I need to be consistent with planning food for whole family so I don't feel overwhelmed by 'life'! Perhaps a 10 min walk each day would be a good thing too with mindful breathing and looking at everything around me, all 5 senses to be used.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
FUNLOVEN's Photo FUNLOVEN Posts: 2,590
5/22/19 12:41 P

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DAY #52 THE FOOD FIX - ROUND 2

Gill is right. These lessons sure are hard! I can really relate to Gary - My days fly by bit I never get caught up on all my tasks!

Time - I wish I wasn't always behind
Connection - time with people who are authentic
Feel Settled - instead of constantly searching for meaning

Note To Self:
I may not always recognize that emotional needs are sending me toward food.
Food can be a security blanket
I need to recognize when I am trying to hide my feelings behind a plate of food
FEAR = False Evidence Appears Real

Here is my list from yesterday:

WHAT DO I NEED?:
1. Someone to tell me that they love and/or like me
2. Someone to show me that I am important enough to be at the top of their priority list even
though they are very busy in their life ***
3. Someone to invite me to an activity
4. Someone to send me a text message letting me know they are thinking of me
5. Someone to call me "just because" I am important to them
6. Someone to affirm that I am a good, kind, and worthy person ***

OBVIOUSLY I FEEL UNLOVED AND HAVE LOW SELF-ESTEEM!

Action Plan - Attend Rejuvenation Yoga class this Sunday
Write longer Gratitude List
Spend 15 minutes relaxing in my backyard

WHAT ELSE DO I NEED?:
7. More energy
8. Clean house *
9. Fewer piles of clutter **
10. Home projects to be done
11. Get back to healthy eating
12. Nice weather for Garden Time **

OBVIOUSLY I NEED TO GET MORE ORDER TO MY LIFE!

Action Plan - Clean bathroom
Finish 1 scrapbook page
Read instead of watch TV tonight



Edited by: FUNLOVEN at: 5/22/2019 (12:42)
Sue

Michigan - EST

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


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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,664
5/14/19 9:48 P

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emoticon DAY #52 emoticon

Day 52 - The food fix

As you work on identifying your needs, dont get stuck by saying, I cant do anything about that! Right now, your task is to figure out exactly what is contributing to your emotional eating. You wont be able to fix all of these needs right away, but knowing what they are will help you recognize where to start making changes.







Today

1. Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.

Sense of control to make choices
Security & safe environment
Connected to others

2. For each of these deeper needs, note the times when you use food to fix them.

Sense of control to make choices: I turn to food when events start happening that are out of my control but they impact me.

Security & safe environment: I turn to food when I am insecure and unsure.

Connected to others: I turn to food when isolated and alone.





3. Choose one of those needs and create an action plan for taking care of it without food.

NEED
Connected to others: I turn to food when isolated and alone.

ACTION PLAN
I need to fill my alone time with activities that interest me and challenge me.
-Join groups and go to meetings and get a more active social life.
-Join a sports team
-Volunteer in the community to help others
-Add new exercises to my fitness plan




Edited by: YOUNG-AT-HEART at: 5/14/2019 (21:49)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,781
5/14/19 1:46 P

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Well, reading what I wrote last time I can see that I've made some progress - because a lot of the things I wrote down last time are no longer important!

Here's my list from yesterday - let's see if I can identify a 'deeper need'

01) to be able to work as long as I want to (financial security, fear of getting old)
02) to get nice flooring for my flat (comfort, pride)
03) to give up sugar! * (control over my body, kicking the addiction)
04) to do more strength training (be stronger, holding back the years)
05) to be more consistent with my planning *** (be in control, not be overwhelmed by life)
06) to build up an emergency fund in the bank (fear of bankruptcy, poverty, financial struggles)
07) to keep up to date with technology (not be left behind, be independent ?is this control again?)
08) to spend less time on the computer ** (procrastination)
09) to read the books I have on my shelf (make the effort)
10) to go swimming (cross-training, skills maintenance)

I think my biggest things is needing to be in control - being independent, knowledgeable, strong, fit, organised.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon
ducks in a row!

So what's the emotion that underlies needing to feel in control? FEAR! ANXIETY! What will happen if I lose control? I might have to be dependent. Things might go 'wrong'. I might not understand what's happening.



I can't find quite the right words - but this gave me some insight.

Luckily I also found this!


I'm going to roll out my yoga mat right now!
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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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,104)
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5/14/19 11:36 A

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Day 52
1.Deeper need
Discouragement
Fear
2. What I can do
A. Count my blessings and what is right and good
B. Bring my fear into focus remembering that I am never alone and that the Lord is my helper

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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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,832
5/14/19 10:02 A

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What a lesson! I remember the last time we did this book I felt like there is sooooo much therapy involved in these lessons. I'm not complaining - it's good for me at least. I need to figure out, think about, know what causes binges and cravings. Can't avoid what I don't realize.

I can relate to Gill's email about being tired on my way home from work - grabbing potato chips or chocolate. Definitely! But is it really because I'm 'hungry', tired or have other needs? I think that sometimes it's simply because I don't want to do laundry, stop at the store for milk, etc. "Home duties" after work. So I need to rethink and rework my home schedule and I need to make more time just for me - to relax, to read, draw, meditate, what "I want to do."

Babs
SW Illinois - CST


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OHANAMAMA's Photo OHANAMAMA Posts: 27,953
5/14/19 9:26 A

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Today

Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
~ more energy
~ better commitment
~ better focus
~ more attention to plans and stop just "coasting"
~ more time, better time management, less procrastination

For each of these deeper needs, note the times when you use food to fix them.
~ most of the time it's when I'm feeling overwhelmed. So much to do and sometime I just don't know where to start, so it's much easier to grab food and veg-out in front of the tv, even if later on I regret not getting something done, or for eating off plan

Choose one of those needs and create an action plan for taking care of it without food.

~ Renee, AR, USA, CST ~ Live Aloha! ~
Make excuses or make progress.


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AURA18's Photo AURA18 Posts: 11,041
5/14/19 8:15 A

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Need - ***More Productivity*** to ease my mind and improve sleep.
Then I will make better choices!
~ * ~ Working hard for something we dont care about is called stress.
Working hard for something we love is called passion. ~ Gail Lynne Goodwin

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: 12,413
5/14/19 5:46 A

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Day #52 The food fix
Its the same old story!
When I get to the bottom of this one, its not being appreciated by my husband of 57 yrs!

Procrastinating with food:
Today I need to give myself credit for whats done, not let my mind focus only on what is not done.
I would however like for my retired hubby to help. Yesterday when I mentioned the back of the house needing power washed he did tell me hed hunt for the washer. (As he sat watching old western shows on TV).
emoticon I ate the dinner left-overs, just like the old days of cleaning the kidsplates!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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JANNISSE1's Photo JANNISSE1 SparkPoints: (7,806)
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5/14/19 5:09 A

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I'm wondering if digging into these emotional reasons for eating is increasing my emotional eating! I've been having more difficulty lately using the techniques suggested and am using food more! It's like I'm rebelling from dealing with emotions in a nonfood way. I wonder if the nonfood soothing/care just isn't enough to deal with frustration or loneliness. Or maybe I just need to think of better nonfood strategies.

JANNISSE1/Jan
Michigan EDT



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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
9/9/18 2:48 A

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100 More DWL , Day 52 The food fix

As you work on identifying your needs, dont get stuck by saying, I cant do anything about that! Right now, your task is to figure out exactly what is contributing to your emotional eating. You wont be able to fix all of these needs right away, but knowing what they are will help you recognize where to start making changes.

Today

Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
For each of these deeper needs, note the times when you use food to fix them.
Choose one of those needs and create an action plan for taking care of it without food.

I have not used food as a 'fix'. I have to say, however, that with having a Lupus flare, an ear infection and tendonitis in both forearms and wrists could have, in the past would have put me into a tailspin. Fortunately, I've been able to use the pre-planning tools to avoid this.

I'm frustrated because I cannot workout to relieve stress. Also because the antibiotic upset my digestive system. I've been using compression wraps and ice packs on my arm and on my left ear. I'm grateful to have them too.

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
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AURA18's Photo AURA18 Posts: 11,041
8/25/18 4:22 P

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Day 52 The food fix
Distractions instead of eating - improve time management
emoticon
Infographics u.nu/k6fs


Edited by: AURA18 at: 5/14/2019 (08:15)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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OHANAMAMA's Photo OHANAMAMA Posts: 27,953
8/22/18 11:46 A

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Today

Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
definitely better self-esteem
confidence
exercise motivation

For each of these deeper needs, note the times when you use food to fix them.
when I've been made to feel unworthy

Choose one of those needs and create an action plan for taking care of it without food.
vent in my journal, I write my feelings a lot and it helps.

~ Renee, AR, USA, CST ~ Live Aloha! ~
Make excuses or make progress.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,590
8/13/18 8:11 A

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Day #52 The Food Fix

I loved this lesson! Linda tells us that "sometimes we won't recognize that emotional needs are sending us towards food". That just about sums it up doesn't it?! If we knew why we eat and/or what our needs were, we wouldn't be here! ! ! !

I think our emotional needs can change at any given time, in the blink of an eye, in the snap of your fingers, in a flash! See all of the "exclamations" I'm using. This is really a hot topic for me!

I could relate to many of the needs that "Gary" listed in the lesson:

1. Time - Many times I feel like I'm am always trying to catch up because there is not enough time, too much on my "to do" list, or because I plain "run of out steam" and let things slide.

2. Closeness - I would love it if every social activity didn't always revolve around food and/or alcohol.

3. Connection - I often wish there were people in my life who would show me with their actions (an invitation, a text message, a phone call) that they really cared instead of just saying they do.

4. Balance - This is my primary goal in life. It is at the center of my "everything" and it is always a challenge because I am so easily distracted and lose my focus. I want to LIVE LIFE instead of just writing about it.

5. Hope - I have hope. Somewhere! I hope to see the light at the end of my weight-loss journey. Many times I feel like I will never reach my goal weight.

Last week was a very busy one for me. I ended up feeling out of balance and my eating showed it! This is a new week. Today is Monday and as I look ahead at how busy I am again this week I am trying to put together some kind of plan to reduce my stress level. I had today all figured out when I remembered that today is my monthly Garden Club meeting - UGH! Yes, I know I don't HAVE to attend, but I WANT to attend, but that leaves NO TIME for the other things I wanted to get accomplished today! It is times like this when I need to move forward one step, one hour, one task at a time.

Yesterday we were gone all day. We arrived home 3 hours later than I had anticipated. I was extremely frustrated and anxious because we were so late picking our dog up from the sitter's house. NOT ENOUGH TIME in a day! As my DH went to get the dog, I chowed down on the blueberries left in the frig. That is my behavior when I have unmet EMOTIONAL NEEDS - a hand to mouth action that I frequently wonder if it is a left over thing from my smoking days. However, I am going to give myself credit & kudos because #1 I picked something healthy for that behavior instead of junk food and #2 when I was still needing more I chose an egg sandwich instead of a huge bowl of popcorn which DH ate.

Sue

Michigan - EST

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


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/10/18 5:31 A

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Day 52 The food fix
As you work on identifying your needs, dont get stuck by saying, I cant do anything about that! Right now, your task is to figure out exactly what is contributing to your emotional eating. You wont be able to fix all of these needs right away, but knowing what they are will help you recognize where to start making changes.
Sometimes you won't recognize that emotional needs are sending you toward food. For example, during times when you feel anxious or afraid, eating provides stamina.
As long as you have food, you feel strong enough to deal with difficult issues.
If you feel nervous or uncomfortable at a party, you can just hide your feelings behind a plate of snacks. When uneasiness creeps back in, you can simply eat more. Food becomes the security blanket that gets you through the evening
When life challenges affect your confidence, eating boosts your courage.
Today
Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
For each of these deeper needs, note the times when you use food to fix them.
Choose one of those needs and create an action plan for taking care of it without food

Edited by: TOPS2KOPSVILLE at: 8/10/2018 (05:33)
Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,781
8/8/18 1:08 P

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Well, I inadvertently did today's activity yesterday:-

I can see that these feelings might create a background noise of stress, uncertainty, loneliness, fear - that can lead to emotional eating.

not feeling secure
not feeling loved
not feeling supported/helped
not getting enough rest
not feeling inspired
not feeling enthusiastic
low self-esteem
not feeling a sense of achievement

Last night my sleep was very interrupted by noisy neighbours. I used all my techniques - listening to relaxation music through earbuds, doing mindful breathing. It worked to give me some rest, but basically I lost a night's sleep.

I felt very ragged emotionally today at work, then a key member of the team phoned in sick, so more pressure was put upon me.

After work I went shopping. I have eaten a large bag of sweet chilli potato chips with a mug of tea. How did that help?

I am tired.
I am anxious about being disturbed again tonight.
I feel powerless to stop it

Crunchy stuff is usually associated with head hunger. Frustration, anger, stress.

I can do yoga. I can have a relaxing bath. I can go to bed early. I can practice mindful breathing.


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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,832
8/8/18 11:26 A

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I expect too much from myself. I've always been the 'giver' and I'm at a point in my life where I want to relax, enjoy the years I have left.

Sometimes I just find a comfortable chair, prop my feet up, grab a book and read. I am turning to meditation more and more though. It's kind of energizing and it's definitely a 'feel good' fix that doesn't cost a penny and doesn't put on an ounce and doesn't make me feel guilty later.

Babs
SW Illinois - CST


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READY201811's Photo READY201811 SparkPoints: (100,171)
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8/8/18 9:40 A

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Day 52 the food fix
Deeper. Low self worth. High stress level. Constant turmoil. Have to leave my house to experience a sense of peace. Search for my purpose/mission
High stress I would turn to ice cream and now I go on long walks

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CAT125's Photo CAT125 Posts: 28,393
8/8/18 8:03 A

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Day 52 The food fix







Rachel Platten - Fight Song ~ www.youtube.com/watch?v=xo1VInw-SKc

Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
8/8/18 6:30 A

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Day #52 The food fix
Ok, so when I get to the bottom of this one, its not being appreciated by my husband of 57 yrs!

Procrastinating with food:
Sometimes I just expect more from myself than I ever would from a close friend.
Yesterday as I took time for meditation and a break it made my evening go much better and I accomplished much more.
Today I need to give myself credit for whats done, not let my mind focus only on what is not done.
emoticon Nobody really cares if there is dust under my fridge!
I would however like for my retired hubby to help but I just wrote a couple of days ago that I need to learn to row my own boat!


Edited by: MAWMAW101 at: 8/8/2018 (06:31)
Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
5/8/18 9:53 P

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Day 52 The food fix

As you work on identifying your needs, dont get stuck by saying, I cant do anything about that! Right now, your task is to figure out exactly what is contributing to your emotional eating. You wont be able to fix all of these needs right away, but knowing what they are will help you recognize where to start making changes.

Today

Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.
For each of these deeper needs, note the times when you use food to fix them.
Choose one of those needs and create an action plan for taking care of it without food.

Link to day 51
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021007


Link to day 53
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021019


Edited by: FOCUSONME57 at: 5/12/2018 (13:01)
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