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MAWMAW101's Photo MAWMAW101 Posts: 15,246
6/4/21 5:45 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:01)
Phyllis ~~
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
6/2/21 9:17 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:01)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
5/31/21 7:42 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:00)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
5/29/21 10:56 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:02)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/16/20 6:48 A

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Edited by: MAWMAW101 at: 6/18/2021 (06:12)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/12/20 9:21 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:03)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/9/20 9:17 A

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Edited by: MAWMAW101 at: 6/18/2021 (06:10)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/8/20 9:47 A

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Edited by: MAWMAW101 at: 6/18/2021 (06:11)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/7/20 6:57 A

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Edited by: MAWMAW101 at: 6/18/2021 (06:12)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/6/20 8:05 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:03)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/5/20 6:55 A

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Edited by: MAWMAW101 at: 7/25/2021 (07:04)
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
10/2/20 8:25 A

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Day #90 of 100 Live ďas ifĒ
My list is still important to me and a lot of things on it will be accomplished if I learn to live ďas ifĒ I am at goal weight and spend my days eating just enough of the right things, exercising just the right amount and finding just enough pleasure in my day to stay at goal.

Day #89 of 100 At My Best
At my best I am outgoing, friendly and have a generous spirit
At my best I am energetic, healthy, strong and exercise daily
At my best I am happy, creative and fun to be with!

Edited by: MAWMAW101 at: 10/2/2020 (08:27)
Phyllis ~~
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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/30/20 1:40 P

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Day #88 of 100 I Do Care!
Granted it is hard to continue to care enough to stay on a reasonable plan day after day especially in December, in Covid isolation, during vacations or family problems but it is good to not ever give up!
Having the life I want means living the lifestyle for it.
I care that I have an active life so I exercise.
I care that I am not on any meds for health issues so I continue to pay attention to nutrition.
I care that I am healthier than when I began this lifestyle change
so I stay on teams and challenges for support.
I DO CARE!

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/29/20 6:10 A

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Day #87 of 100 Old Habits
Today I am finding myself in the midst of some very old habits. I have been using the Covid excuse (which is legitimate) but the fact is that I need to stop those old habits that are slipping back in.
Some of the issue is the aloneness I feel without the interaction of my very big family. It is just a question of using extra food to fill the emptiness of my social life.
Some of the issue is the state of our environment, our politics and the world and using extra food to keep from thinking about it.



Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/28/20 6:38 A

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Day #86 of 100 Minimize the damage
Last time it was the holiday season, this time itís the Covid season!
This is why I continue to go through these lessons, every season has its own need for damage control!

Soon, your overeating screws your diet up so much that you wonder if you should quit your program entirely, at least for now.
*This is how Iím feeling this Monday morning. I have added several pounds in the past few months with a total lack of celebrations!

Instead of giving up when you're faced with difficult times, stay on your plan by using the simple phrase, "Minimize the damage!"


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/25/20 6:50 A

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Day #85 of 100 Let it go
Last year I did a labyrinth walk and was able to find joy and peace by letting go of my past.
Now I need to let go of what I think should be and embrace what is. Whatever I need to change is up to me and whatever I need to accept is also up to me.
Sometimes I expect more from others than they are able to give. Or maybe in the case of hubby I feel itís just more than he is willing to give.


Day #84 of 100 The expectation square
Square- help with housework, cooking, laundry
Could be all done on Monday? Doesnít need to be perfect, do some every day.
Square- exercise
Turn off TV
Square- fun and travel
Just get up and go every day! There are people to wave at! There are people to call!


Day #83 of 100 No more deprivation
Sometimes I want to be done with issues of weight and ignore the scale altogether.

However, my extra weight deprives me of feeling good about myself.
Extra weight deprives me of good health, agility, and being active.
Overeating leaves me stuffed and miserable.

Day #82 of 100 Last-straw eating
Maybe itís the news, maybe itís the isolation from friends and family because of Covid-19 but I feel like some of that ďlast-strawĒ mentality is with me almost every day.

An underlining unhappiness or unease seems to be at the heart of some of my last-straw Eating lately.
I really need get out my knitting need,es or my paint brushes and make something.

Edited by: MAWMAW101 at: 9/25/2020 (10:11)
Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/21/20 7:09 P

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Day #81 of 100 Unhook the chains
Sometimes my normal and temporary problems get overblown and I find that I still have trouble with the old familiar food fix.

It started with checking into getting a new refrigerator. Any I wanted would need to be ordered with no idea when it might be in. Trying to figure out the best one for the space was not easy.

The chain... frustration, confusion and anxiety about the cost, the ordering and the need.

Then hubby did not eat all his evening meal, I finished it!
I joined him for a snack later as we continued to discuss our options about a refrigerator. He finally agreed we could safely eliminate an upper cabinet (maybe)!
At this point he decided he would measure the extra space later, causing more frustration and at this point mild anger for me!
I will admit to also having more food very late.


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/17/20 11:03 A

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Day #79 of 100 Live as a Healthy Person

My healthy life:
1. Nutrition--eat healthy foods with just enough extras to keep it interesting!
2. Exercise-- keep active (must get creative in winter months & during Covid lockdown)
3. Family--always be open to new and fun plans (Trips on hold at the moment)
4. Friends--continue to spend time with those who keep laughter and joy in my life. (At a socially recommended distance)
(I have some awesome friends both physical and on line)!
5. Personal--have regular checkups to stay off meds (still doing well with this)!
Always keep my "ahh" spaces and look for rainbows!


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/16/20 5:53 A

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Day #78 of 100 Ditch the Critic
Because at the moment I am having a tough time staying focused on healthy living there are times I look back at the last few months and feel disappointed in my choices.
Some days there is a fine line between criticism and disappointment.

I need to look for a way to feel proud of myself.
Today I will look for something that I can accomplish that I have been procrastinating over!
Maybe sort items in the shed, finish a painting, mend a blouse, sweep and dust! Turn off computer and TV. I have lots of options!!!!


Day 77 of 100 The healing power of rituals
Life seems so different as I look back on my last post about this day. I realize my rituals have remained the same.
Itís always good to remember that I control most of my life even when everything seems to be ďout of controlĒ in the world.

(11/19/2019)
Day #77 The Healing Power of Rituals
In thinking about my life, I realize that I do have healing rituals.
In the morning, I get my coffee and head back to my bed where I spend time "Sparking" and planning my day. This team and the lessons here are a daily ritual that keeps me grounded.

Most days I stop in the afternoon, have a cup of coffee and just take a break from whatever is going on. Sometimes I read, sometimes I just gather my thoughts, and sometimes I nap.
emoticon Today is our 59th wedding anniversary, we will go out for the day but prefer to be home early.
I really, really do have a very blessed life!

Edited by: MAWMAW101 at: 9/16/2020 (05:59)
Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/11/20 7:40 A

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Day #75 of 100 - Small Wins
For the past few days I have been in a sad mood as the death numbers from Covid in our area continue to rise and my frustration at the people who donít seem to care is unnerving!

Today: Planning small wins for myself!
1.
2.
3.
4.
5.

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/10/20 9:27 A

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Day #74 of 100 Watch for Rainbows

Watch for bits of joy, kindness, and beauty that cross your path.
Today is an early fall day with bright sunshine.
I have two large pots of mums that I love and a great porch to watch the world go by.

This will be a really good day because...,Ē emoticon emoticon emoticon
emoticon Over the weeks ahead, continue to watch for more tiny rainbows to smile about, then celebrate and appreciate every one of them.


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/9/20 1:14 P

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Day #73 of 100 All or Nothing
There are still times that I resort back to ďall or nothingĒ as far as my food plan is concerned.
When I give in to not caring, it is sometimes a long way back to where I want to be.

In a way I feel Iíve been in a half-in half-out place for most of the last few months.
The scale is definitely showing my attitude and tells me itís time to change things!


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/7/20 6:24 P

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Day #72 of 100 Sneak Eating
When I eat in private what I would not eat if I was in the company of friends or relatives, I must admit it is really ďsneak eatingĒ!

Last week I planned a day with a friend to celebrate her birthday.
When she couldnít come at the last minute, I was disappointed and felt out of sorts with time alone I didnít plan to have.
Whether my eating was anger, disappointment, or whatever, I do know it was not a pleasant day. I also know I ate her ďbirthday cupcakeĒ and the entire box of cookies!

Day #71 of 100 It's Too Hard

When I think about all the things Iíve been through in my life I sometimes canít believe Iíve survived it all.
I have made a list and to read it lets me know that ďyesĒ I can get through things that seem too hard.
Striving to be healthy is only as hard as I make it!

Edited by: MAWMAW101 at: 9/8/2020 (05:26)
Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,492
9/5/20 2:35 A

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"Sometimes a pause is simply an interruption of life."

emoticon

I think I'll write that one in my copy of the book - thanks!


MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/3/20 6:11 A

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Day #69 of 100 No cheating allowed!
My goal is to live a healthy lifestyle so I now donít use most of the phrases I used in the past when thinking about my day.
Sometimes I do realize ďthat wasnít a smart moveĒ when Iíve gone way off plan and it wasnít even good.
emoticon Usually itís unconscious reaching for food instead of stopping to see why. emoticon

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/2/20 6:50 A

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emoticon Day #68 of 100 I had a "pause"
In a way it feels like my whole life has taken a ďpauseĒ because of the changes in shopping, eating out, vacation and interaction with people.
emoticon What better time to work on my own eating schedules, recipes and exercise routines to find out what works for me.
Erase the past, embrace the future.
Sometimes a pause is simply an interruption of life.


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
9/1/20 6:45 A

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Day #67 of 100 Never Say "I Blew It"!
This lesson of backing into a post and instead of assessing the damage and moving on, to continue backing into it over and over is a great visual. A little damage can be overcome but to totally wreck the plan takes much longer to fix.

At the present time, being unable to socialize because of Covid, it is easier to recognize some of my own weaknesses.
emoticon Iím much better at realizing it is MY choice in the situation and can log it and move on.

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/31/20 7:08 A

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Day #66 of 100 - Donít even start!
After reading the lesson this morning, I went back over my grocery list and eliminated two (on sale) items. I was reminded of the point of sale idea. If I donít buy them, I wonít eat them.

They werenít so bad but Iím the person who ďeats the entire thingĒ no matter how many servings it says.
I sometimes give up the nutritious meal Iíve planned to make up for it which is not healthy living.


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/28/20 8:05 A

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Day #65 of 100 Stimulus narrowing
Yes, I also need to ďstop whiningĒ about other people making my food issues harder.

Finding a solution is more important than where or who is the current problem. And continuing to find solutions is important because throughout life the person or situation may change but whether I have a firm reaction is entirely up to me.

With hubby I make him a plate or ask him to and he can re-heat it when he is ready. I can clean up the kitchen and be done for the evening.
With other friends I can ďShare it, discard it or just say ďnoĒ and move on.Ē

NO, especially without any other explanation is most powerful!

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/25/20 11:40 A

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Day #62 of 100 Non-Food Triggers

Procrastination which I am aware of and now usually donít take on projects I really donít want.
Being over-whelmed by changes of plans happens all the time. I do need to work on not letting it ruin my entire day.
Not being able to deal with conflict well. This is an on-going issue that I am working on. When itís my hubby it is the most difficult.
Feelings of anxiety in situations where Iím feeling inadequate (Doctor offices; legal offices; new places of business, etc.)

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/24/20 7:53 A

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Day 61 My Food Triggers (These are still my thoughts today)

Any visuals of food ó I no longer subscribe to magazines, even healthy food ones.
Smell of food baking ó I no longer bake unless I intend to eat what Iím baking. No more ďitís for hubby or companyĒ because when they leave, there it is!
Watching food shows ó If I watch it is while Iím eating lunch. Sometimes Iím looking for variety or just to pass the time if Iím eating alone.
Chocolate anything ó This summer Iíve kept it to a treat once a month with my friend.
Getting too hungry in the first place ó Lately because of Covid-19, being home most of the time, the problem is more likely to be eating ďbecause itís thereĒ!


Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/21/20 7:00 A

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Day #60 of 100
emoticon Stop and think first, find a non-food solution!

Phyllis ~~
Indiana - Eastern Time


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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/20/20 5:54 P

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100 days of weight loss- Day 15
First two bites

"With any food that you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheese cake."
Today:
1- Choose one of my favorite foods such as a carrot cake, and then focus on all the details and tastes of the first two bites. Let myself appreciate the flavors.
2- After the first two bites, stop eating and get rid of the rest of the food. In my notebook, write down the details about this experience.
3- Write each food I eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
0
39.75
79.5
119.25
159
CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/19/20 9:37 A

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100 days of weight loss Day 14
Morning affects evening:
"Always eat a snack sometime between 3 and 4 o'clock in the afternoon. Look for healthy fuel sources that include both protein and carbohydrates."
Today:
1- Set a goal for of eating breakfast every day for the next week. In my notebook, record what I eat.
2- If I wish to, I can split my breakfast into two meals, and eat the second one mid-morning.
3- Plan a couple of options for late afternoon snacks. List them in my notebook so I will remember my ideas.

Edited by: CAROL3SAN at: 8/20/2020 (16:43)

"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
0
39.75
79.5
119.25
159
MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/19/20 6:35 A

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Day #59 Heart Hunger Insteads (Itís still my plan!)

Being alone in a quiet place with the phone off
A warm or cold drink depending on the season
Watching a classic movie
Doing something crafty
Take a nap
Cry, let the anger/stress out and keep gong!


Heart hunger is such a familiar place for me. I must keep from staying in my hurt moods for my mental as well as my physical well-being.

Day #58 of 100 Heart hunger
Many times in my life I have dealt with heart hunger. I know I shouldnít take things personally but sometimes I still do.
When I have feelings of disappointment or worry about the future, I tend to ďhide outĒ alone almost like I want to hang on to my misery!
I usually want comfort foods and chocolate.

Edited by: MAWMAW101 at: 8/20/2020 (08:07)
Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/18/20 9:26 A

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emoticon Today it is time for me to check with my ď diet partnerĒ and in some cases just say ďNOĒ!

Day #57 of 100 Head hunger "insteads"
*With put downs I need to take a deep breath, maybe take a walk and not turn it around in my head so itís my fault for my feelings.
*With those procrastination projects, lots of times I just need to say ďnoĒ in the first place.
*With rehashed problems I need to just let go of the urge to fix something that I didnít create and let time take care of it if possible!
Put copy of ďinsteadsĒ on my bathroom mirror:
take a walk
visit my neighbor
go for a drive in the country
call or text my diet partner or my best friend
Use at least two of your "insteads" today.

Phyllis ~~
Indiana - Eastern Time


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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/17/20 2:28 P

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Day 12 - 100 days of weight loss
Fuel or filler

With healthy foods, watch to be sure that I am getting quality fuel...Don't ask my body to run on junk, Filler usually harms my energy as well as my weight-loss efforts.
Today:
1- Record each of the foods I eat today, then rate each one based on whether it provides fuel or filler.

2- At the end of the day, determine how well my fuel needs were met. ood or filler.

3- Decide whether I need to replace some filler items with healthy foods that provide more fuel.



"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
0
39.75
79.5
119.25
159
MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/17/20 9:21 A

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Day #56 of 100 Head hunger
Make a list of your favorite chewy or crunchy foods:
*Donít need a list really, itís popcorn which is ready to pop in the microwave. I think the bag is 2 1/2 servings. Serving sizes have always been my downfall!

Think of at least three places or situations where you're tempted to reach for head-hunger foods.
*1. After a put down either from a sister, hubby or a person Iím doing business with.
2. When I have a project that I didnít really want or Iím not sure how to do and I use food for procrastination.
3. When Iíve rehashed the same problem over and over and there is really no good answer.

Once you've identified the source of your head hunger, ask yourself, "Will eating change this issue?" The answer is always NO!

Phyllis ~~
Indiana - Eastern Time


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MAWMAW101's Photo MAWMAW101 Posts: 15,246
8/3/20 12:35 P

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Day 46 of 100 If not food, then what?
Painting some each day emoticon
Family, Friends
Reading (current Library book)
Exercise
Walking around the block
Talking to my neighbors
Knitting, crocheting, quilting, etc
Rest, relaxation, meditation, yoga
Food, menus, lists, shopping (on-line) & picking up


Edited by: MAWMAW101 at: 8/3/2020 (12:35)
Phyllis ~~
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7/30/20 6:00 A

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Day #45 of 100 Food, important or not?
If I ever find that fine line between making food important enough to plan and cook good nutritious meals but not so important that it occupies my thinking all day, then I will be at a place I want to be.
I am much closer to that goal on most days.

Day #44 of 100 Itís not the right time
When I first read the title this morning I thought because of the current state of our country and the fear it brings, maybe it isnít the right time because this week has been such a struggle for me.
Then I read what I wrote last time, realize that was wiser than how I am thinking now!
So today Iíll take a lesson from my past self and get on with it.
Day #44
Now is the only time we really have so it needs to be the ďrightĒ time.
Because Iíve learned itís about living as healthy a life as I can day after day, there will never be a better time .
It is true, if I think of my life as the narrow road or the wider road there are times of change.
If I decided itís ďnot the right timeĒ Iíd probably end in the ditch pretty fast!

Edited by: MAWMAW101 at: 7/31/2020 (06:20)
Phyllis ~~
Indiana - Eastern Time


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7/21/20 8:01 A

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Day # 40 of 100 Having an eating experience
I love being able to see what was going on in my life before.
Amazingly my day today will include an eating experience with my Spark best friend who will come for brunch on the porch.

We can share a meal that I have control over, Social distance, and most of all spend quality time together. Sometimes I get frustrated by the changes that Covid-19 has brought to my life but sometimes it pays to ďjust make the most of it!Ē

Day 39 of 100 Flavor or texture?
One thing that came to mind today is my preference of hard or soft taco shells. When I have soft shells I generally remember the filling and the flavor of that filling.
When I choose hard shells I tend to not really remember the filling but enjoy the crunch.
Most important for me is to always slow down, think about my food and enjoy it, whatever it is.

Thank you Maribeth, I will check out all those articles!
Day 38 of 100 Food as power
For the most part I feel powerful when I buy, cook and enjoy food if life is going well.
When there aren't any medical issues, financial issues or family issues going on and I can stick to my exercise and food plan, I feel very powerful.

However life doesn't always stay that way so to stick to the plan when I'm sick or hurting is most important because it is easy to slip back to old habits


Day 37 of 100 I love to eat
This was my mantra for many years until I realized that lots of times I couldnít remember what I ate because I was so focused on losing weight that I forgot to think about what I was eating or really enjoy any of it!
Learning to slow down, plan for good nutrition and flavor, is more important for me to keep the weight off.
I still love fried, salty and high-fat foods. I have learned to eliminate them and when I do eat them (only when Iím out) it is not a good experience later.

Day 36 of 100 Slow down your eating
This is a lesson I try very hard to think about every day.
In the beginning I did set a timer just to make myself conscious of how long 20 minutes really is.
I would sometimes get up and get more water or reheat the food if it got too cool. Now Iím more able to think about it as I eat but I am certainly still working on it.

Linda says, ďYou may not realize it, but your body's needs for fuel aren't always consistent. Some days you actually need more food than others.Ē
It seems very true for me.

Edited by: MAWMAW101 at: 7/25/2020 (09:23)
Phyllis ~~
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7/13/20 7:37 A

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It is still the same for me as before. emoticon
Day 33 Fullness Scale
This is a work in progress for me. When I slow down, pay attention to the flavors, it is easier to judge my fullness.

Day #32 of 100 The Five-Hour Rule
The one thing Iíve learned by trying more times than I can remember is that I am not good with intuitive eating.
My life currently follows a consistent schedule as far as meals are concerned. Because of Covid, I donít go out often so no need to change times.
I find if I stick to the schedule I am less likely to want snacks.

9:00 breakfast
1:00 lunch
6:00 dinner

Day #31 of 100 Hunger Scale
Most of the time, I eat by the clock, three meals and one snack.
Iíve never liked eating until Iíve been up for a while and being retired gives me that option.
Today I will use this lesson and focus on my hunger signals.
I will stick to 3 meals, no snacks today.

Edited by: MAWMAW101 at: 7/15/2020 (06:44)
Phyllis ~~
Indiana - Eastern Time


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Day 28 of 100: Eating because it's there
Oh yes!
I know Iím better at choosing what is on plan but the urge to have what is there, what is offered, what smells so good or sometimes what is pictured on a menu will always be there.

At the moment I have some apples and plan to make hubby a pie but am holding off as long as I can because I know when he leaves for the day, there it is!
Maybe I can hide it in the oven after it cools!


Day 27 - Eat Dessert when it's special
This has always been an easy lesson for me because I donít often have ďdessertĒ. It has never been part of my daily routine.

When I think about the best desserts Iíve had, they are mostly about the event.

Afternoon dessert & coffee with my best friend at a fancy restaurant for her birthday.
Cheesecake that my daughter-in-law makes for our family dinners (3 times a year).
Fudge on our summer vacation to Mackinac Island
Recently, a slice of banana nut bread that a dear fellow Sparker from Arkansas brought for my hubby! It was delicious.

Day # 26 When food disappoints you
This is one lesson I remember as making a big difference for me the first time I did the experiment.
I was going to a wedding, thought about enjoying a piece of the wedding cake and planned my day around the indulgence. It was so disappointing that I passed it off to my hubby.
Amazing that I barely remember whose wedding it was but I still remember that cake!

Edited by: MAWMAW101 at: 7/8/2020 (08:30)
Phyllis ~~
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6/30/20 8:42 A

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Day # 25 of 100 Smaller amounts less often
3 things: pizza, pasta and homemade cinnamon rolls.

For me it takes planning healthy food I really like to be satisfied with smaller amounts less often.
For pizza I usually make it myself so itís a little healthier but if I order pizza I try to limit it to once a month.

Sometimes I need to go back to weighing and measuring and just eat the serving that the item suggests especially with spaghetti. When I first began the search for a healthier lifestyle I was amazed at how little a serving of pasta really is. The answer for me is to add bold flavors to make it satisfying. Also switching to tomato based sauces makes a big difference.
I now save fettuccine Alfredo for a less often meal.
And the homemade cinnamon rolls are mostly saved for Christmas.

Day #24 of 100 Eat with satisfaction
I believe it was this lesson that made me think about all the low-calorie and flavorless things that I had been consuming to lose weight. It was realizing there is more satisfaction in a small amount of ďrealĒ food as opposed to ďartificialĒ.

After years of dieting, it is now easier to eat healthy, satisfying food and actually be able to say ďaah that was goodĒ!
I know for me it took a lot of experimenting and soul-searching. And Iím not done yet.


Day #23 of 100 Savoring
My favorite foods are not sweets so what I decide to use today for this lesson will probably be something else.
It is a memorable lesson for me and one that I know is important to practice slowing down and really tasting food.
The first time I read this lesson it was a day that I was shopping and I looked at all sorts of things I could buy to savor. In the end I chose mashed potatoes and gravy at a reataurant, ate three wonderful bites, tossed the rest and still remember it!

Day #22 of 100 Multitask with food
I will skip this today because it is a habit I want to break.
Iím trying to eat without TV, newspaper or iPad!

I used to be the first one finished when I ate with others but now I
can join in the conversation, enjoy the food and know pay attention to how fast or slow I eat.

Edited by: MAWMAW101 at: 7/3/2020 (06:27)
Phyllis ~~
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Day #19 of 100 Eat reasonable amounts

Every time I get to this lesson I know it is time to start weighing and measuring my portions again.
Eating one serving has not been a lifestyle change Iíve been able to keep year after year.
Itís definitely time to weigh, measure and track what I choose to eat.
Thank heavens Summer 5% starts soon so I will use that for more inspiration to push on to a healthy life.

Day #18 Of 100 Retrain Eating Habits
Although I was not forced to be in the ďclean your plate clubĒ as a child, I realize that Iíve grown up with the thought that itís wasteful not to eat it all.
I have spent lots of time retraining my eating habits and more important realizing that when I eat what I donít really like or what is stale or old just to keep from tossing (and wasting) it, I am really just ďwaistingĒ it.

It is hard to get past the idea that I need to save the earth by eating leftovers but thankfully I am there most of the time.
If I eat the last bits of pie, I really donít help one person on this earth but I do harm one!

Edited by: MAWMAW101 at: 6/25/2020 (06:17)
Phyllis ~~
Indiana - Eastern Time


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6/23/20 7:31 P

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Day 17 of 100 Stop wasting food
At first this was another lesson that was hard for me to relate to but with working through the idea I know that if I eat something that I donít need to keep from tossing it out makes no sense really. Either way the food is gone!
The difference is that if I want to be healthy and happy I will stop being a garbage bin.


Day 16 of 100 Nurturing power of food
I donít remember how many times Iíve been through these lessons but when I look back through, sometimes I have an entry every time and on other days not so much.

Test: eat two bites, throw away the rest?
At first this lesson seemed like a waste of food but if you can take those two bites, savor them and put the rest out of site (freezer, back of cabinet, etc) then it may be helpful to try.

I will say that my mind went back to that food until I went back and finished eating it!
My solution for dealing with some foods is to not buy them and get hubby the things he likes but I donít especially like.


Phyllis ~~
Indiana - Eastern Time


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6/14/20 1:36 P

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Day 10 of 100 Appreciate good support

I donít need compliments on a regular basis although I am getting better at just saying ďthank youĒ when they are given.
Many of my close family and friends are also into eating healthy so when we are together the focus is not entirely on food but on having a good visit with each other.

Because of the current need to be social distancing my in-person visits are few but very much enjoyed.

Phyllis ~~
Indiana - Eastern Time


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6/14/20 1:31 P

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Day # 9 of 100 Hereís What I Want

1. If you see me eating something not on my food plan.....ignore it completely!
2. When you see me making progress such as losing weight.....compliment me on how I look.
At this point I am able to reward myself, no gifts necessary.
3. If you notice Iím struggling, itís usually because of physical problems Iím dealing with at the time. If you can help say so.
4. When I'm making progress you can't see (i.e. improving self-esteem).....just ignore it.
When I'm working on myself, it really is all about me, not anything against you!

Phyllis ~~
Indiana - Eastern Time


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6/10/20 6:59 A

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Day 8 of 100 Help me please
As my life continues to change so does my reaction to this lesson.
Staying home, ordering groceries on line and just picking them up has changed any reason to involve others in my decisions.

So my best source of help is here and the knowledge that an honest look at myself with each trip through this book is what makes the difference in my overall quality of life.


Phyllis ~~
Indiana - Eastern Time


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6/9/20 8:45 A

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Day # 7 of 100 I Can Do It (getting back on the plan today!)

I can stick to my diet and exercise plan because:
**Having a healthy old age depends on it.
**Being able to travel is important to me.
**Enjoying my retirement is what I worked for all those years.
**I want to know I made it to "healthy" on the BMI chart (my goal).

Edited by: MAWMAW101 at: 6/10/2020 (07:00)
Phyllis ~~
Indiana - Eastern Time


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12/21/19 12:57 P

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I will remember that it is each dayís decisions that make up the ultimate end of this journey.
Day #100 This is How I Live
emoticon The top 10 things I want to remember:
Day #12 - Fuel is nutritional food eaten every day.
Day #27 - Dessert is saved for special treats (birthday, anniversary, holiday, vacation!)
Day #15 - The two-bite idea (first two bites taste the best)
Day #19 - Eat reasonable amounts (half-off special)
Day #21 - Eat with awareness
Day #23 - Savoring
Day #30 - Postpone Eating ("wait until later" suggestion)
Day #41 - Motivation is a choice
Day #56 - Head hunger, do something physical
Day #58 - Heart hunger, do something nurturing

Phyllis ~~
Indiana - Eastern Time


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12/17/19 8:36 A

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Tuesday-
1. Do tasks - book signing @library; general cleaning
2. Make art - snowman painting
3. Get active - treadmill & PT activities/
4. Read - Olive Again
5. Reflect

Day 97 Use what works for me
Tracking:
*have dessert only when itís ďspecialĒ
*postpone eating at family gatherings (recently I volunteered to hold the new baby while everyone ate first- a great reward for waiting!)
*some form of physical activity every day

Weigh daily and watch averages-
*this stops the disappointment of a small gain or a splurge for a loss. In the end itís a trend up or down that matters.

Keep in touch with my Spark Teams and friends- daily if possible.
Spend time doing things that enrich my life.
*I love to travel
*I love crafts, knitting, painting, reading
*I love family outings and ďcoffeeĒ with friends

Edited by: MAWMAW101 at: 12/17/2019 (08:43)
Phyllis ~~
Indiana - Eastern Time


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12/16/19 7:30 A

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Day #96 What Will It Take?
What is the goal I want to accomplish?
My goal is to be in the "healthy" range on the BMI chart that my doctor posts on each checkout form.

WWIT: Stay in the "green dot" zone of calories.
WWIT: Plan each day and stick to the plan.
WWIT: Having the necessary food ready to cook.
WWIT: Make grocery list based on the plan.
WWIT: Clean & cut up veggies ready for easy eating.
WWIT: Just do it!

Monday
1. Do tasks - finish laundry; clean bathroom & kitchen;
2. Make music -
3. Get active - take Beverlie to breakfast; return top to JC Penny; lunch with Marigay
4. Read - Olive Again by Elizabeth Strout
5. Reflect - great day;


Edited by: MAWMAW101 at: 12/17/2019 (08:40)
Phyllis ~~
Indiana - Eastern Time


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12/11/19 8:47 P

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Day #93 My 20-Year Plan

Seven things I can do for life:
1. Eat fresh fruits and vegetables every day
2. Drink more water, less coffee
3. Cook with less fat and salt
4. Log meals and pay attention to nutrition every day
5. Keep track of cholesterol numbers and scale number
6. Do one thing every day to lift my spirits (a smile, a prayer, a nap)!
7. Pay attention to my emotions and nurture them not feed them!

Three favorite foods (cantaloupe, stir-fry, & chocolate)
Exercise: 30 minutes minimum of physical activity every day
(everything counts--stairs, walking, cleaning, gardening)

Barriers:
Procrastination (do the hardest thing first)
Keep up with de-cluttering so it doesn't pile up

Immediate crisis plan:
STOP, figure out what is really causing the urge to eat
Take a deep breath, get a glass of water and then proceed
Jeans getting too tight (re-size myself not get new jeans)
Feeling "blue", hurt, unfair issues (go to my heart-hunger list of nurturing options)
Feeling mad, angry, pissed off (go to head-hunger list of physical options)

Edited by: MAWMAW101 at: 12/11/2019 (20:47)
Phyllis ~~
Indiana - Eastern Time


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12/6/19 6:41 A

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Day #90 Live ďas ifĒ
Pick something from yesterdayís list and live ďas ifĒ all day.
Actually I will copy the list from yesterday and see if I can live my entire day today ďat my best!Ē
Iím taking my sister for treatment again, Iíll be in town all day and will have a perfect opportunity for this exercise.
Iím going to a Christmas concert tonight with more opportunity to live ďas ifĒ.

At my best list:
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content

Phyllis ~~
Indiana - Eastern Time


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12/5/19 6:06 A

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Thursday 12/5/19
1. Do tasks - finish Christmas decorating; Star on the roof; make soup;
2. Make music -
3. Get active - walking meditation
4. Read - Friendship Therapy & genealogy records
5. Reflect -

Day #89 At My Best
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content, peaceful and creative
I keep our home un-cluttered and take time for myself


Phyllis ~~
Indiana - Eastern Time


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12/4/19 7:39 A

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1. Do tasks - bills; Christmas decorations; knit project; general cleaning
2. Make music - anything goes!
3. Get active - walk & PT session
4. Read - Friendship Therapy
5. Reflect - a good day

Day #88 I Do Care!
Granted it is hard to continue to care enough to stay on a reasonable plan day after day especially in December.
However having the life I want means living the lifestyle for it.
I care that I have an active life so I exercise.
I care that I am not on any meds for health issues so I continue to pay attention to nutrition.
I care that I am healthier than when I began this lifestyle change
so I stay on teams and challenges for support.
I DO CARE!

Day #87 Old Habits
It is no doubt that the reason I spent many years on or off a diet, losing weight and gaining it back was because of going back to old habits.

It was only after realizing that in order to keep weight off I needed to make a lifestyle change to stop that way of living. There is still a struggle with all the available temptations but it gets easier and easier

Edited by: MAWMAW101 at: 12/5/2019 (06:06)
Phyllis ~~
Indiana - Eastern Time


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12/2/19 6:41 A

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Day 86: Minimize the damage
Itís the first week of December so the possibilities of high-risk activities with food temptations are endless.
Ways to minimize the damage:
*go for water or lower calorie drinks instead of alcohol drinks;
*eat something light before going to big parties;
*if I am the host, add more healthy items to the menu;
*if Iím not the host, take something healthy
*keep up with exercise activities
Keep this list handy and read it before each event of the season.

Phyllis ~~
Indiana - Eastern Time


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Monday December 2

1. Do tasks - laundry; kitchen & bathroom floors
2. Make music - Celtic CD while I knit today
3. Get active - treadmill; PT exercises;
4. Read - Too Blessed to Be Stressed
5. Reflect - Monday is always a good day to start fresh

Phyllis ~~
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CD25333797 SparkPoints: (2,658)
Fitness Minutes: (22)
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12/1/19 3:27 P

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Labyrinths are wonderful. Good for you.

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11/29/19 1:37 P

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Day #85 Let It Go

As far as sometimes holding a grudge, I am guilty, but at least now I am aware of it and thank heavens I have an awesome friend who lets me vent when I need to. It makes it much easier to get past whatever it is.

Recently I spent a couple of days at a wonderful place where I was able to think about my life and how I want it to be. One of the things I spotted there was a labyrinth and I took the time to walk it and at the end I placed hurts of my past there and have been able to ďlet them go!Ē
It is a heart-warming exercise.

Phyllis ~~
Indiana - Eastern Time


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11/24/19 5:51 P

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Day 84 - The expectation square (Only my word has changed.)
When I stopped focusing my expections on what I want from others in my life lots of things changed for the better.
As I began to only focus on what I personally can change, I started changing for the better.

My word of the year is ďjoyĒ and I now get the most joy I can out of every day.
My word this year is ďlistenĒ and be an empathic listener. With the world of polarized ideas, this is most important to me.

Day #81 Unhook the chains
So far I think Iíve managed to post on each day thru this current day.
We are now back in the section where I need to take a good look at what starts the events that keep me from staying on my food and exercise plan.
emoticon Two chains, one I canít control and one that I can.
Husband, no control over this one;
Procrastination, total control over this one!

Edited by: MAWMAW101 at: 11/29/2019 (13:36)
Phyllis ~~
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9/7/19 4:55 P

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Day 24: Eat for satisfaction

This was my evening yesterday. The items were not the same but the activity of continually searching for something else was the same.

"One afternoon, I was craving a brownie, so I ate one. Once I finished it, I decided that it wasn't quite what I'd wanted. Instead, I was actually hungry for Oreo cookies. After eating several cookies, I sensed they weren't exactly what I wanted either. Then I figured out what I was really craving was something crunchy like M&M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of "eat what you want" doesn't make me feel satisfied."

Only now, taking the time to work through this lesson, can I see that part of it was not having answers yet for testing done at the hospital yesterday morning. Also part of it was the usual let down as my friend (and fellow Sparker) went home after a visit.

I wish I had taken the time, when I wanted something, to slow down and think before I made a decision. Iím sure that one item, savored and enjoyed, would have been enough.

Phyllis ~~
Indiana - Eastern Time


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