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NOCALORIES's Photo NOCALORIES Posts: 25,391
8/21/19 12:28 A

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Day 11 Two purposes for food

Well reading all of these days of success I now see why my allowing social eating and not being more disciplined with every bite I put in my mouth is reason to read and practice more so I can learn to eat with fewer temptations. As today I started with a protein shake and then for lunch I and my DH went out and celebrated being married for 44 years. I had a stromboli and we shared a piece of turlecheesecake. Being he is my love I let him have the most. I have only had water the rest of the day. You readers and sharers truly give me moivation to eat with less enjoyment and more it is just fuel so as to never over fill my tank.

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OHANAMAMA's Photo OHANAMAMA Posts: 29,457
8/20/19 11:02 A

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Day 11 Two puposes of food

Consider eating for these 2 reasons:
1) to fuel your body
2) to appreciate flavors

If you put food in your mouth that doesn't match either of these reasons, good chance it's emotional eating.

When do you eat time wise?
I have bulletproof coffee for breakfast every day between 7:30 and 8:30 AM
I eat lunch every day between 11:30 and 12:30 PM or when I'm hungry... sometimes earlier, sometimes later.
I sometimes have a snack around 3 but not often. If I do it's pistachios 99% of the time.
I eat supper after work, usually between 5 and 6 PM. I normally do not eat anything after supper.


THETROUT's Photo THETROUT Posts: 2,211
8/19/19 10:03 P

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Really helpful to see what everyone else is doing. Here was my day:
9a - Cereal & almond milk
11a - Triple Zero Greek Yogurt
12p - Protein shake
12:30p - Small dark chocolate bar (150 cal., 7 g sugar)
1:30p - Another small dark chocolate bar
6p - Taco salad, cucumber & tomato salad, fruit salad

I generally don't snack in the evenings. I'm very interested in the "no snack" approach based on comments today. Also wondering if I should put all my breakfast at one time.

Edited by: THETROUT at: 8/19/2019 (22:06)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


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GOCALGAL's Photo GOCALGAL Posts: 5,556
8/19/19 6:47 P

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I agree Gill about eating 3 meals only. This is one place I do not agree with 100 DWL with the frequent meals theory. Everyone's different, but once I started eating only 3 meals a day (and the closer together the better), my maintenance/weight loss goals become so much more doable. I call it my "eating window" of 8 to 10 hours of eating. I aim for 8:30 to 4:30 but life happens like my Thursday yoga class that goes until 6 pm. I can't eat before class and do yoga so my window becomes 12 hours.

The clencher for me was when I read Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, MD. He talked about how insulin releases every single time you eat and how detrimental it can be to weight loss/maintenance. For a long time it almost entirely stopped my snacking between meals or before bed. The thing is when you limit your eating to every 3 to 4 hours in a small window you do not have much time to snack.

It was gradual. I started a long time ago (10 years?) with a goal of no eating after 8, then 7 pm. From there it was not such a big step to go from 7 pm to 4:30 or 5 pm. There are many, many things I do for maintenance/weight loss. This one has been one of the best tools for me.




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

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

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,261
8/19/19 11:55 A

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Sue, re the question about being hungry because you've not eaten enough - over time, I've learned to tweak my meal sizes until they keep hunger at bay. My breakfast has to have protein, and my lunch has to be quite large. My evening meal is light. Then a hot drink (with non-dairy milk for me) will fill the gap if I'm still even slightly hungry in the evening.

Today I took on fuel three times:- 8am; 1.15pm; 4.40pm

8am was a toasted bagel with goat's cheese

1.15pm was quinoa and broccoli and cauliflower cooked in passata and spices, with cashews; and an apple

4.4pm was soya yoghurt with strawberries and mixed seeds (pumpkin, sunflower, sesame), a few walnuts, and 1 tsp coconut sugar as the strawberries were a bit too sharp.

That's it for now. But this evening - about 7pm, I am going to make a kind of 'pumpkin spiced latte' because I saw it on a Spark friend's post and now I want it! I guess that's mainly for 'flavour' as I probably do not need 'fuel' again today.

I've trained myself away from having three meals and three snacks a day. It's taken a few years' but I no longer get hungry between meals.

I stopped eating a big meal in the evenings too - that used to be like a 'reward' after the day's work - more emotional eating than fuel. Now if I eat a big meal in the evening, I will have an uncomfortable night!



Edited by: SWEETENUFGILL at: 8/19/2019 (11:56)
FUNLOVEN's Photo FUNLOVEN Posts: 3,247
8/19/19 10:06 A

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DAY #11 TWO PURPOSES OF FOOD

I am so much better now at choosing the healthiest food to fuel my body than I used to be. I'm better because I am more aware of my food choices, I eat 3 meals/day most of the time, and I avoid snacking most of the time.

I am feeling a bit torn about the snacking. I am trying to follow the rules for the No S plan which includes no snack except on S days, but some days I discover at the end of the day that I am feeling hungry. When I look at my food tracker I can see the possible culprit - I have not eaten all of my allotted calories. Then I become torn between having a healthy snack or following the rules. I'm wondering what others who follow the No S handle this?

Last week one of my Intentions was to be mindful of my eating behaviors. I was better than usual at this, but there was a lot of room for improvement. So today's lesson fits right in with my Intention for this week to put my mindfulness down in writing!

9:30 Breakfast - Asparagus & Feta Cheese Omelet w/ Sundried Tomato (1 egg + 2 whites} left me feeling full and satisfied.

Next meal by 1:30 p.m.

Sue

Michigan - EST

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


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LIVINTODAY's Photo LIVINTODAY Posts: 9,975
8/19/19 9:11 A

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Two purposes of food - Day 11

It has taken me years...and years,,,,and more years but:
I now recognize that food is my fuel and that inferior fuel just isn't going to keep my engine running. I've been eating to fuel up for a good while now - three meals a day - no between meal eating and snacks or dessert on weekends.

I really appreciate the taste of food now and it isn't just about quantity or how good it looks anymore. If the taste doesn't live up to my expectations, one bite will do.




Wanda

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

Eastern Standard Time




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MAWMAW101's Photo MAWMAW101 Posts: 15,047
8/19/19 6:32 A

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Day #11 Two Purposes of Food (Today was an unusual day for timing my meals.)

Reason 1. To fuel your body
I still track my food every day and I am now cutting down on carbs (bread, crackers, etc).
I am also more careful in my choices when I eat out, I choose before I go and track it so Iím less likely to change my mind when I get there.

Reason 2. To appreciate flavors
My tastes have changed over time and so has my cooking. Now I use more herbs and spices.
I try to get the best quality I can afford because being healthy is the most important.
I used to eat things that were for ďweight lossĒ but didnít really taste good. Never again!

*Was in town past lunch time, grabbed a banana from my grocery bag on the way home.

Had lunch ready (chef salad) and so my meals today were not usual times but:
Breakfast @ 10 am
Lunch @ 3:30 pm
Dinner @ 7 pm
Snack- orange @ 8 am & banana @ 3 pm

Edited by: MAWMAW101 at: 8/19/2019 (19:14)
Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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AURA18's Photo AURA18 Posts: 12,664
5/11/19 3:31 P

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Day 11 - Two purposes of food - Fuel and Flavor - Linda's Blogs u.nu/9ad6
Added more vegs to nutrition plan. I grab greens when I am hungry. Brussels sprouts are delicious this year! One serving of fruit/day. emoticon emoticon emoticon
bit.ly/2nolf3J "Hormones and Weight" - Research shows that hormones influence your appetite and how much fat you store"
emoticon emoticon emoticon Plan changed Sept, 2017:
Fats/Protein&Carbs 60-70/40-30 @ lean body mass (lbm) 90*.5 = 45g ~
calories est. 810/400 or 90g/100g
Autoimmune Protocol (AIP) hypothyroidism.
~ ~ ~ Plan & monitor essential nutrients for healing.
Food sensitivities cause weight gain & inflammation
~ Breakfast - thyroid pill with 2 cups water wait 30 minutes. Vegan hemp protein shake, cilantro, parsley & a few frozen berries
~ Noon - Carbs & Fats - Big salad with homemade spray: coconut oil, EVOO & herbs. Non-starchy vegetables 1/2 raw leafy & 1/2 cooked cruciferous (no nightshades). Protein 2-4 ounces Omega 3 fish or Quality meats on top salad.
~ Dinner - Same if hungry or drink water ,
Multi-vitamin, extra C, D and more u.nu/r5uc

Edited by: AURA18 at: 6/14/2020 (22:10)
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TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 400
2/21/19 7:42 P

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The two purposes of food are for fuel and to appreciate flavor. I think my problem is that I appreciate flavor a little too much. I especially appreciate the flavor of a Perkins brownie with chocolate chips and nuts, and the thick fudgy frosting on top. Yummy! When I get a real craving for something sweet i'm better off going out to Perkins and getting a brownie. It's something I like that's very satisfying. Otherwise I end up eating a bunch of junk that I really didn't want in the first place and I'm still not satisfied.

My meals are spaced fairly evenly throughout the day. I usually have breakfast around 9 am, lunch around 1 pm, dinner around 5 pm and a snack around 9 pm. I prefer just having 3 meals a day and maybe an evening snack rather then 6 small meals. I want to cut out snacks between meals. I'd rather save my calories for larger meals.

I've noticed that I do feel better when I eat regularly spaced meals. There have been times when I've skipped breakfast and lunch. By dinner time I'm so hungry I want to eat everything and I end up eating way too much. Some of us from my TOPS group go out for dinner together after the meeting. It's been a good learning experience for dealing with eating out. situations. On that day I have a small breakfast and lunch. I save most of my calories for dinner. As soon as the food is brought to the table i ask for a box and immediately put half of the food in the box. That seems to work fairly well for me.

The difference between
a winner and a loser is
a 'hare'



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DSJB9999's Photo DSJB9999 Posts: 7,585
1/26/19 8:44 A

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Day 11, 100 days Two purposes of food

Yes I realise that the two purposes of food are Fueling your body and Appreciate Flavours and try to slow down and do this, I didn't post at the time so sadly I don't remember details. I always enjoy my breakfast for fuel and flavour and lunches are often omelette which are excellent for fuel and flavour. emoticon



Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
FUNLOVEN's Photo FUNLOVEN Posts: 3,247
11/20/18 8:57 A

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Day #11 Two Purposes Of Food - Take 2

Plan that you will eat for only two reasons:

1. To fuel your body
2. To appreciate flavors

Linda reminds us that if we are putting something into our mouth and it doesn't match either of these purposes, there's a good chance we are doing emotional eating.

When I did our exercise for this lesson I felt like I was having an exceptionally "hungry" day.
10 a.m. BREAKFAST - fuel
12 p.m. LUNCH - fuel
4 p.m. SNACK - fuel + taste + emotional
6 p.m. DINNER - this was Knitting Night and I don't think I ate for fuel because I had just eaten 2 hrs. earlier. I'm not so sure it was for taste either - BBQ meatballs, Artichoke Dip w/ crackers, Cookies. Sure I like the flavors, but where they melt-in-my-mouth yummy? I think not. So I have to believe there was an emotional component. I reviewed my previous post for this lesson and it looks like I still struggle during social events.

I was out of town this past Friday - Sunday with my DD as we traveled to Chicago to celebrate our November birthdays. We did plenty of eating to appreciate flavors! We love fine dining experiences where we eat foods we normally would not. For example one night our meals featured Truffles! These mushrooms are flown in from France and this restaurant is open for only 7 weeks each year to feature them in all of the dishes they prepare. By the time our w/e was over we were stuffed, but these special meals are an important part of the experience for us. I'm remember to wait 3 days before weighing in.

I will emoticon



Sue

Michigan - EST

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


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,261
11/18/18 6:42 A

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emoticon
sounds like you're in a very good place with your S days :)

LIVINTODAY's Photo LIVINTODAY Posts: 9,975
11/17/18 7:32 P

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Food is fuel to me. No more binges. No more eating whatever catches my eye or whatever I might be craving.

I've learned that cravings die when they are ignored long enough...YAY!
So DIE cravings, DIE...not that I'm really as evil as that sounds but I'm happy to be free of cravings.

Today is an S day so I planned some not so good fuel. 2 chocolate chip, dried cherry cookies....and they were yummy! Still in calorie range too...just at the high end.

Edited by: LIVINTODAY at: 11/17/2018 (19:33)
Wanda

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

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PAULALALALA's Photo PAULALALALA Posts: 28,435
11/15/18 11:47 P

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I had breakfast, late lunch, a 4 p.m. snack, dinner around 7:30, then another snack. I'm within my range, but actually didn't need that last snack this evening (a bowl of fresh pineapple). Sometimes I end up not eating breakfast, but I think no more than 3 - 4 hours between meals is about what I average.

The fuel as priority has come to be significant to me. I'm really working on making what I eat the highest quality fuel. I've found that I actually enjoy the flavors of healthy food over junk that might taste good but ultimately makes me feel bad. The more I concentrate on getting my fruits and veggies, the more I crave them.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 75,274
11/15/18 2:42 P

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7:15 Breakfast Ö Oatmeal and two low fat sausage links.
11:45 Ö Time for lunch. Genuinely hungry! Time to fuel up with my hearty green salad,
topped with other veggies and a little cottage cheese.



Leader of "I LOVE My Body" team
Leader of "Slightly Off the Wall" #1 humor team

Author of "It Happened at Dawn" ...memoir
Author of "You Don't Have to Be a Star to Shine"


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GRANNYOF05's Photo GRANNYOF05 Posts: 16,329
11/15/18 1:18 P

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emoticon Looked at the clock and it was lunch time already. Didn't eat yet today so made myself a sandwich w/Hillshire pastrami and mustard. Have been drinking iced-tea
since I woke up. Will have homemade Chicken soup for dinner.

Both of these choices are for the purpose of flavor and fuel for my body. Not too hungry today.


Gayle

Returned to Sparkpeople Aug. 11, 2018.

A resident in the Philadelphia Suburbs of PA

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,261
11/15/18 12:43 P

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I have taken in fuel three times today.
8am, 1.30pm, 5.30pm.

Fuel, fuel, fuel.

I may have a hot drink later made with non-dairy milk.

2BDYNAMIC's Photo 2BDYNAMIC Posts: 75,274
11/15/18 12:10 P

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Day Eleven:
Planning to fuel as necessary ... and take a protein snack when out doing errands.
Fuel up with nourishment to aid in energy.

Leader of "I LOVE My Body" team
Leader of "Slightly Off the Wall" #1 humor team

Author of "It Happened at Dawn" ...memoir
Author of "You Don't Have to Be a Star to Shine"


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AURA18's Photo AURA18 Posts: 12,664
11/9/18 7:15 P

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emoticon

Edited by: AURA18 at: 6/14/2020 (21:05)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
3/20/18 5:20 P

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Day 11 Two purposes of food.

Since I plan my food every morning prior to eating on the Spark People nutritional planner, it's easy for me to keep track of all foods or drinks I consume. I usually have six 'mini-meals' spaced evenly throughout the day.

I eat primarily for fuel but certainly do savor each bite of something especially good. I haven't logged the whys or emotions involved because I'm eating primarily for fuel. It's working for me and I'm getting healthier every day.

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
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C-SMILE's Photo C-SMILE Posts: 6,796
3/17/18 1:26 P

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True. It is in lots of foods. Sauces, breads, dressings.

But the less processed we eat, they less we have. I eat more whole foods than I used to. I just keep reading about all of the icky ingredients and that often keeps me away. Not all of the time, but I eat a much healthier diet now.

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SKIRUNNER1 Posts: 2,544
3/17/18 1:17 P

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Ok, I looked at my entry about HFCS. It reflects my emotion but not exactly my actual eating. I have a couple things in my pantry that have it in. I just want it toward the end of the ingredients list rather than near the front. Also, the more fiber I eat at the same time, the better it is offset. Unless you eat totally ďWhole FoodĒ, which I canít, itís really hard to avoid! emoticon



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C-SMILE's Photo C-SMILE Posts: 6,796
3/16/18 8:14 P

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Yep, I hear ya, but it was still a week! emoticon

Thanks, and thank you for sharing your "foods of choice"! I love new ideas. BTW I think my rye has HFCS.... emoticon




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SKIRUNNER1 Posts: 2,544
3/16/18 8:00 P

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Remember, that was only for one week!

Right now, Iím usually eating Mission 8 inch Low Carb Soft Taco Size Tortillas, they have a lot of fiber and I love the soft white ones. Occasionally Iíll have some AkMak wheat crackers or whole wheat bread. I have whole wheat pasta once in a while, but only about 1 oz (dry) per serving.

Btw, I donít think your light rye bread or salting your egg is so bad! Or your wine. I have that too sometimes.



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C-SMILE's Photo C-SMILE Posts: 6,796
3/16/18 7:36 P

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I think that is awesome!

I agree giving up fruit would be difficult. So now you eat certain breads and pasta too? Just no HFCS right?

I could give up alcohol. I occasionally have a glass of wine. Usually at band practice to calm my nerves.

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SKIRUNNER1 Posts: 2,544
3/16/18 12:02 P

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C, when I say that I think itís weird, I really mean I think it is weird! emoticon It was meat, chicken, turkey, fish, and shell-fish, plenty of vegetables, eggs, cheese, nuts, salads with olive oil in the dressing, snacks such as cheese sticks, celery with cheese or deli turkey, water, coffee, tea. Dessert of ricotta cheese plus flavoring (recipes in the book). The worst for me was no FRUIT! Also no bread, rice, potatoes, pasta, or baked goods, candy, cake, cookies, ice cream, sugar, beer or other alcohol. I could do it for only one week but I have been shocked that my body reacted the way it has, and that it has lasted.....



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C-SMILE's Photo C-SMILE Posts: 6,796
3/16/18 4:14 A

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Skirunner1, that is awesome that you no longer have sugar cravings. Mine have subsided as well, but I still feel a pull. I still eat sugar, but a lot less than I used to.


Edited by: C-SMILE at: 3/16/2018 (04:32)
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SKIRUNNER1 Posts: 2,544
3/15/18 9:38 P

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I. Love. Food. When. Iím. Hungry. Mostly. Sometimes at other times too.

Cravings handled.
* Sugar - This is weird but true for me. I completed the first week (only) of The South Beach Diet a couple of years ago and I no longer have the intense cravings for sugar. I can eat it in limited servings and am satisfied. When I start eating more than is good for me (i.e. gaining weight or feeling sluggish), I know itís something likely emotional. This happened to me to bring me back to 100 Days.
* Peanut Butter - I could not handle peanut butter until I tried an Earth Balance brand that had flax in it. On a high fiber tortilla, one serving is wonderful and satisfying.

Anything with high fructose corn syrup in is banned from my diet. If you want to get mad at the government for pushing it, read The Obesity Code.

Iím not sure we ďneedĒ snacks unless they are quality fuel. Iím biased because mine used to be a never ending supply of peanut M & Mís...

Iíve learned hunger is not really an emergency unless it brings up feelings of fear or something other uncomfortable, then itís the feeling that I need to analyze.




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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,651
3/15/18 7:52 P

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Fuel, fuel, fuel ... with great flavor.

That is my motto!!!!

Clean food does taste great ... if you put time and effort in to it. And I am worth the time and effort.
emoticon

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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C-SMILE's Photo C-SMILE Posts: 6,796
3/15/18 6:10 P

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Maria, thank you for the info!

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GOCALGAL's Photo GOCALGAL Posts: 5,556
3/15/18 6:08 P

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Thanks Wanda. I have to keep reminding myself because I can still find myself rushing through a meal. I then I have to ask myself why because now I have the time. Slowing down, appreciating my food not only helps weight loss/maintenance but adds to the quality of life.

C, Wansink's book, Mindless Eating, is similar but focuses more on the psychology of colors, container size and other food cues. I checked out both books at my local library several times before breaking down and purchasing them for a few dollars on ThriftBooks. (I am trying to downsize lol!) They are similar, funny at times and for me amazingly helpful and eye opening.

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

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

Winning is Not Quitting

C-SMILE's Photo C-SMILE Posts: 6,796
3/15/18 4:52 P

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I have been waiting for the Kindle price to drop on Mindless Eating: Why We Eat More Than We Think. Similar theme as the one you guys mentioned.

amazon.com/dp/B000MAHC0E/?coliid=I3B
DJ
LLEVNTVCR&colid=13DGS6FUXOUJL&amR>p;psc=0&ref_=lv_ov_lig_dp_it


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LIVINTODAY's Photo LIVINTODAY Posts: 9,975
3/15/18 11:39 A

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Maria, I really like your thoughts on appreciating the flavors. I'm one of those people who used to rush through meals and then be shocked that the plate was empty. Where did all the food go?

More flavorful meals have helped a lot and I have worked hard at slowing down and savoring my food. It is all good.

I think I need to see if the Kessler book is available from my library, if not, I'll probably buy it too.

Wanda

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

Eastern Standard Time




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GOCALGAL's Photo GOCALGAL Posts: 5,556
3/15/18 11:21 A

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Day 11

Gloria, Great advice from Gil to read "The End of Overeating" by David Kessler. It was a real eye opener for me to how the food industry entraps us with flavor enhancers and additives making some foods near impossible to resist once you start eating them.

It is one of only a few books that I have purchased (ThriftBooks, they're really cheap!) to read, re-read and to lend. I Never touch foods like Cheetos or Cheezits because they never satisfy and used to make me feel weak and like a failure. After reading Kessler's book I now know they are designed that way.

I eat about every 3 or 4 hours and this really helps my energy and cravings. Since my first time reading Spangle's book, I have been trying to pay attention to "food as fuel". I can hear it in my head and I continue to work on it but learning to slow down and appreciate the texture and the flavors has helped me much more... emoticon

I never thought enough about "appreciating the flavors of foods" and the emotional eating aspect of it all until reading Spangle's book. I think in the back of my mind appreciating the flavors was kind of like cheating or associated with feelings of guilt and I shouldn't be enjoying anything since I was "on a diet". In the past I could eat so fast sometimes it was all a blur. It can still happen but thankfully less and less.

I thank Linda for opening my eyes to this because the more I am able to slow down and enjoy and "appreciate the flavors" of my food the less deprived I feel and the more aware I am of eating for emotional reasons or for reasons that are not for fuel. emoticon emoticon



Edited by: GOCALGAL at: 3/15/2018 (17:46)
Maria ~ So. Cal. ~ Pacific Time Zone
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LIVINTODAY's Photo LIVINTODAY Posts: 9,975
3/15/18 10:24 A

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Day 11, Two purposes of food

Fuel and flavor - I have become really good at eating to fuel my body but flavor is hugely important too. I will leave the table unsatisfied and want to eat again an hour later if I do not make sure my meals are flavorful. That makes for an uncomfortable time before the next meal so there is no reason to eat anything I don't enjoy. I have learned to try new things and I use lots of spices. I use much less salt than in the past and other spices fill the void.

I do use a couple of the Mrs. Dash mixes - my favorite is the garlic and herb and I also order some of the small jars of Penzey's mixes online. I also buy my spices in smaller amounts now that I am not cooking for a household that once included three hungry teenagers.

I have a friend who wears a bracelet that has three alphabet beads on it.
They are "A" "I"and "M" - AIM stands for Am I Hungry. She is right-handed so she wears it on that wrist....as she says, the one that opens the refrigerator door! LOL

Exercise today, Everyday body warmup and workout

Wanda

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

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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
3/15/18 10:20 A

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Fuel or Flavor!

When I read Lind's blog (thanks Gil for putting the link in our email! It makes things so much easier emoticon ) I surprised myself to realize that I have now made it a habit to notice, when I find myself thinking about food, how long it has been since I last ate. I have also come to understand that if I wait too long between eating I will be very sorry! So since I eat a rather late breakfast around 10 a.m. I usually don't eat an "official" lunch, but instead I will have a healthy snack around 2-3 p.m. because if I don't I will be starving by dinner time which is 6-7 p.m.

My issue ( or should I say ONE of my issues emoticon ) is flavor. I recently asked some friends this question:

Would you prefer to eat out more frequently at a restaurant that has "cheaper" food or less often at a restaurant that has top quality food? The results were mixed. For me, DH and I really enjoy dining at a nice restaurant that has wonderful food prepared by a chef. It is more expensive, but the flavors are oh so worth it. I also tend to prefer restaurants that use all natural foods; nothing pre-prepared by food companies that supply the restaurant industry. Yup, I'm a food snob. Dinning out is so expensive no matter which way you look at it and so I want quality for my dollar.

With that all being said, today is a big food day for me and it makes me anxious. Lunch with a friend, father for dinner, meeting with friends tonight which always involves food & wine! On Guard!

Wanda - hope your spirits are brighter today emoticon

Sue

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GLORIAZ's Photo GLORIAZ Posts: 1,331
3/15/18 7:51 A

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Thanks Gill for the advice.......Iíll look at that book! Gloria

One day at a time!


Gloria.
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CD13384562 Posts: 7,356
3/15/18 4:54 A

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Gil that sounds like a very interesting book!

Fuel for the most part, occasionally flavor. When I am in the mood to entice my tastebuds I also want to focus on the quality of the food.

GOOD chocolate for example, can be enjoyed with just one piece savoring it slowly.

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3/15/18 4:01 A

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I have been trying not to over think my food, but think before I eat. Will it help me on my journey to better health?

In the past I have tried to think of it as just fuel and I usually crash and burn. I like food to taste good. If I do not like the taste I have difficulty eating it.

In my case I love sugar and salt. And yes I know that is what I need to lessen to be healthier. I have been toying with spices instead of salt and using less and less sugar.

I have also gotten better at throwing things away when I am full.
I eat three meals and brush my teeth after dinner if I feel I will be tempted.

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ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,923
1/11/18 3:50 A

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Day 11 - I have planned my 3 meals and 3 snacks with these in mind. Porrage for breakfast with chopped dates & ginger, sprinkled with mixed seeds and a good tablespoon of natural fat free yoghurt to make it creamy.

GMT London


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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,651
11/24/17 5:12 P

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Fuel, fuel, fuel ... with great flavor.

That is my motto!!!!

I want energy to get through my jam packed day.

Cat

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


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11/18/17 10:12 P

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Gil, thanks so much for sharing the ideas you got from Kesslerís book. I will have to check to see if it is in my local library - it sounds like one Iíd like to read. I also so enjoy eating something with different flavors and textures. For instance I enjoy yogurt with fruit, cinnamon and almonds for crunch and an omelet with different veggies and salsa.
I have two books, The Mindful Diet and Savor, which have helped me work on a habit of eating mindfully. When I eat mindfully, I slow down, appreciate flavors and textures, and stop eating when I am not enjoying the food. I have improved a lot since the days when I always finished what was on my plate, whether or not I was still hungry or was enjoying the food or not. I still have off days and can eat mindlessly, but I am much more aware of what I am doing and have been able to catch myself and stop.
From now on in my food journal, I will also be writing in the times I have my meals and snacks to make sure I am eating for fuel every three hours to keep up my energy and focus.

**~Amy~**
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,261
11/17/17 4:16 A

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During the course of working with this book, I learned about something called 'loading and layering' from the David Kessler book 'The End of Overeating'. Once I realized how much my brain loves to be excited by textures and flavours, i've become expert at learning to load & layer in healthy ways.

When I make my porridge, it will have a surprise of raisins, a subtle hint of spice. A creamy plant milk, maybe a few crunchy, toasted nuts.

With my filled roll for packed lunch I always have some cut up juicy, crunchy peppers, a tomato etc.

Pops of colour help too - a vibrant pile of watercress, or a bright orange Clementine for dessert.

I eat three times a day, and I time it carefully so that my hungriest times (mid afternoon) are covered.

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11/16/17 10:02 P

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This is a great lesson for me

Food is fuel - so I should eat only when Iím hungry and I should eat only foods that provide the nutrients my body needs and I should stop when Iím not hungry any more

Flavor - sweet , sweeter and sweetest are not the only flavors. I should eat slowly and really taste the food in my mouth. Texture flavor color are all important.

Now I need to figure out how to have flavorsome nutritious food in appropriate quantities available when ever Iím hungry in real life. emoticon

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


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GOCALGAL's Photo GOCALGAL Posts: 5,556
11/16/17 1:43 P

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Day 11 Two purposes of food

This lesson has really benefited me and I continue to work on both . Not so much appreciating the flavors as remembering food = fuel.. First time through, this lesson was a bit strange as I associated enjoying food to desserts, overeating and guilt.

I have improved my appreciation of food which often slows me down, puts me in the moment and makes me much more aware of what I am eating. I get to enjoy what I am eating especially when I successfully limit myself or stop somewhere before the overfull point. There are no good or bad foods for me now, just ones I avoid because I appreciate them way too much and I find it challenging to resist overeating them. Lol!

I try not to allow myself to become overly hungry anymore. 3 to 4 hours works well for me. If hungry I try a light, healthy snack or tea. I've become addicted to grapefruit as they are falling off my mil's tree and very sweet. They are a bit of work but seem to minimize my appetite and I love the fresh vitamin C. I still find when I eat more often than 3 to 4 hours, I feel sluggish. I need to remind myself of this sluggishness before I eat something sooner. or eat more than I need to.

Maria ~ So. Cal. ~ Pacific Time Zone
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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 2,190
11/16/17 12:40 P

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#1 purpose - Fuel your body. I have found that eating 6 mini-meals a day works well for me. I stay satisfied and have more energy. I have changed to whole grains and avoid empty calories. I pay attention to the nutrition wheel on my tracking page and adjust choices if I am getting too much or too little of nutrients I need.

#2 appreciate flavors. I eat too fast. Since I am a teacher, I am rushed at lunch. And that habit of fast eating spills over to other meals. I am working on breaking that. When I eat slower, it not only helps me to appreciate flavor, it also helps me to not over-eat because my stomach has time to register fullness.

Cheri from Georgia
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11/16/17 12:02 P

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Water with lemon? I've heard that is good for you. Sue if you feel like you would still like to do it, just do it and brush your teeth right afterward. I'm feel sure that would be a good solution. I drink a morning glass of water with a teaspoon of apple cider vinegar in it - same principle, and I brush afterwards.

Thanks for telling me that dentists don't like this practice. I've just always done it before I brushed; now I have a reason for my system.

Wanda

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

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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
11/16/17 11:44 A

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I feel like I learn something important every day from you gals! Thank You for sharing. I need to pay attention to today's lesson - Fuel & Flavor.

1. Fuel - I have a very hard time eating 3 meals a day and I really don't snack between meals either. Bet that makes you wonder how I got to be overweight - LOL! Well, it has been about WHAT I eat and HOW MUCH of it I eat. Now I am much more conscientious about the nutritional value of the food I put in my mouth.

Focus - give yourself lots of credit for eating your lunch instead of skipping it (like I do) when you are so busy learning your new job!

2. Flavor - Over the years I have learned to embrace more flavors that is for sure, but I have my favorites like garlic and onions. I am not big on salt because I retain fluid so easily, but even a little bit of it sure can enhance the food like eggs and salads.

Wanda - I need to learn your lesson about not putting food in my mouth if it doesn't taste good. I realized last night as I was driving home from an event that I ate the 3 mini-cake (bite sized) deserts even though I really didn't think they tasted very good. I think this is a left over behavior from my mother - "Clean Your Plate" or "Don't Waste That Food"!

Maribeth - I was doing the glass of hot water with lemon every morning for a while until my dentist and I had a discussion about how this eats the enamel on your teeth. emoticon



Sue

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


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AURA18's Photo AURA18 Posts: 12,664
11/16/17 10:45 A

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Edited by: AURA18 at: 5/11/2019 (15:33)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
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