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Better Scale-a-tude!

Saturday, January 18, 2014

Felt like I needed a mid-week boost so I jumped on the scale...and three more pounds bite the dust! Beginning to feel my clothes loosen a bit, too.

Yes, I know I won't always have that sort of pay-off, but here's a pay-off I'm planning to hold onto: using the scale as another friend in my journey!

Alongside with hunger, self-support (as opposed to self-bashing) & numbers my scale sidles up to join the powerhouse pack!

I used to play lots of games with the scale and weigh-ins...such as after a weekly weigh-in (yes, a sneaky under-handed method to sticking with only weekly weigh-ins!) I would relax my vigilance and look at the first few days of the week as my "coasting" days where I could "afford" to relax on my food choices. Now THAT'S how to keep the scale the ENEMY!

No longer!

I've been having some nervous thoughts about shifting my approach as the weight slows down but with the wisdom, knowledge and support of the At Goal & Maintenance team I know I'll come up with something that works a whole lot better than what I've done before.

Now: off to a BUSY Saturday of ST, Spinning and moving a ton of pellets for our stove!

Keep the SPARK!


  Member Comments About This Blog Post:

CHANGE4FIT 1/20/2014 9:08PM

    Enjoying reading about your 2014 success with the reset! I always find that the scale is my friend-it is honest with me whether I like it or not and helps guide me and encourage me in making consistent choices.

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GREENGENES 1/19/2014 9:01PM

    Way to go. Keep moving in the right direction.

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2WHEELER 1/19/2014 7:11PM

    Congratulations, Don. Keep up the great work. You'll find what works best for you. Good cycling weather ail be here soon.

I've played those scale "games" too. I changed my weigh in day from Mondays to Wednesdays so I could recover from the weekends. Now I try to weigh myself Friday morning and Monday morning. Sometimes it works; sometimes it doesn't. But at least I'm not scheduling my weigh-in to "buy" myself some time.

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STRIVERONE 1/19/2014 12:49AM

    In spite of all the advice to weigh only once a week, I find that I do best with a daily weigh in. I still play games with Monday morning which is what I call my official weigh-in.

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LUVLYLORELEI 1/19/2014 12:14AM

    Ah. Scale games. I've played them too. Mostly I would skip eating all day until I weighed in at my TOPS meeting at night, rush home and eat all the meals for the day in too short an order. Then I came to my senses one week and realized that if I eat about the same thing each weigh-in day, my weight should be no more or less affected by eating during the day. It's so much more peaceful to not have to run home and binge because I deprived myself.

I'm glad to hear the scales are no longer the enemy! You've reached the goal I would like to get to. I'm still working on that. I'm still trying to get the thing convinced that it should head in the downward direction number wise. Then it will be my friend. emoticon emoticon

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L*I*T*A* 1/18/2014 4:37PM

    emoticon emoticon emoticon emoticon

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FERRETLOVER1 1/18/2014 3:42PM

    I, too, have been guilty of relaxing my vigilance for a day or two (or three) after a weigh-in - especially when the weigh-in was great. I basically would undo all my hard work. No more of that!

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WATERMELLEN 1/18/2014 12:51PM

    Don, you are doing GREAT!! It's wonderful to feel your confidence and joy of accomplishment!

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_LINDA 1/18/2014 11:11AM

    emoticon emoticon
Wow! Great weight loss!
Maybe that's my problem too -how you described weekly weigh ins, which I am a fan of. That coasting until you get closer to it. Very interesting. Some calorie free food for thought!
Enjoy a healthy weekend!

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SLIMMERJESSE 1/18/2014 9:47AM

    You are an inspiration, for sure!

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KANOE10 1/18/2014 9:01AM

    Great job on losing those three pounds. I know you will figure out a way to make the scale your friend and a tool for maintenance. I am a daily weigher but am no longer scared of the results. I use them to keep me on track.

You are doing a great job of staying on track.


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RIDLEYRIDER 1/18/2014 8:49AM


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ONEKIDSMOM 1/18/2014 8:28AM

    Somebody here on Spark referred to the scale as "like a GPS"... it's not your judge, it's just another tool to tell you where you are. I have adopted that point of view with my scale, and it stops the emotional cycle of either relaxation OR judgment. emoticon

Good job!

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ZELLAZM 1/18/2014 8:25AM

    emoticon emoticon emoticon

Comment edited on: 1/18/2014 8:25:40 AM

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WDIPIM 1/18/2014 8:22AM

  great job

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ELRIDDICK 1/18/2014 8:19AM

  Thanks for sharing

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Re-Set Pay-Off!

Wednesday, January 15, 2014

All righty...last week was my first weigh-in so THIS is my first week of seeing the pay-off: SEVEN POUNDS!

Here are some of the numbers I'm seeing on the nutrition tracker:

Daily calories totaling around 1400-1500

Daily carbs totaling around 130-150

Daily protein totaling around 80-100

What confidence boost to see that I really, truly *KNOW* what my body needs and can take control so effectively!

Before going to sleep or when I wake up in the morning feeling that little gnarly twinge of hunger in my belly now brings a smile to my face: my friend is letting me know I'm on the right track! YES!

Let's keep doing all we can to take charge and fill our lives with SPARK! :-)


  Member Comments About This Blog Post:

CHANGE4FIT 1/20/2014 9:05PM

    Great Stats, Don-keep up the good work!!

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ZELLAZM 1/18/2014 5:08AM

    emoticon just awesome!

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VALERIEMAHA 1/16/2014 9:57PM

    That's DAMNED impressive!!! Man, you've got it GOIN'! I'm curious about your fiber and fat totals as well, if you don't mind sharing. Your trackers don't register via the SparkPage. Difficult program -- no sugar or grains, first meal at noon -- and you're doing it with pizzazz!

I have the same problem that ONEKIDSMOM described on your "Reframing Hunger" blog. And for me her approach feels sound. Third day tracking food and first day that I believe I'll hit the sack having stayed within caloric range. I'm takin' it slow -- you're jammin' it!

The eternal challenge!

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STRIVERONE 1/15/2014 9:51PM

    Wow! A pound a day.

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WILLIS9301 1/15/2014 7:23PM

    Wow! Great job!

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JESPAH 1/15/2014 7:20PM

    Great job on taking charge!!!

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ONEKIDSMOM 1/15/2014 7:12PM

    emoticon first week results! emoticon And keep on keeping on... compliance and making friends with hunger seems to be working for you.

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WATERMELLEN 1/15/2014 2:06PM

    WOW!! That is a fantastic result, yay for you!!

Hunger is certainly an effective message that we're doing the right thing: we're supposed to be hungry for the next meal, no cause for panic at all.

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MONANISA 1/15/2014 1:58PM


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L*I*T*A* 1/15/2014 1:28PM

    emoticon emoticon emoticon emoticon

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_LINDA 1/15/2014 12:16PM

    WOW! emoticon
emoticon emoticon emoticon emoticon
Way to nail it Don!!!

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DOKEYOKEY 1/15/2014 10:30AM

    I love your comment about hunger. I was sitting in a beautiful concert the other night and sensing that I would have enjoyed it even more if I had more internal spaciousness to let the music vibrate in me. That is -- If I'd eaten less dinner, I would have enjoyed the concert even more.

So glad you are making such beautiful progress!

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RAINBOWFALLS 1/15/2014 9:42AM

    Great job! I too am making some progress. I don't see it on the scale, but I'm eating many more vegetables and fruits and I feel confident about it.

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PRINCESS_SOFI 1/15/2014 9:23AM

    There's nothing worse than waking up and you're still stuffed from last night.

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SLIMMERJESSE 1/15/2014 9:17AM

    Nice! Very inspiring!

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RACEWELLWON 1/15/2014 9:12AM

    emoticon emoticon emoticon

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NEENSTER1 1/15/2014 9:11AM

    emoticon on your weight loss.

Your protein intake is good. What are some things you eat to get your protein emoticon

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HIPPICHICK1 1/15/2014 9:09AM

    emoticon emoticon emoticon emoticon

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KANOE10 1/15/2014 9:06AM

    Great job on the reset and the 7 pounds. I love your quote that hunger is my friend and that it means that you are doing your job!

emoticon emoticon

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FERRETLOVER1 1/15/2014 9:03AM

    emoticon emoticon emoticon emoticon emoticon

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Rolling with my Re-Set!

Tuesday, January 14, 2014

I have really gotten rolling with my re-set:

---No sugar, no grains

---Eating only between noon - 8-9pm, resulting in a daily "fast" of 16 hours

---Tracking all food

---Weighing in weekly.

I've avoided the latter two for too long and I don't wanna hit spring filled with coulda/shoulda/wouldas. Being at the upper limit of my clothes...nothing nudges me like THAT!

The irony, which I'm able to take without self-bashing, is that when I finally weighed in last Weds. for the first time in a long time I looked back @ my weight records @ SP only to find my weight was within a pound of where I was a year ago last January! 255. I had succeeded in whittling down to 240 during this past year and allowed it to slide right back up again.

Here's my goal: no more Sisyphean-rock-rolling back up the hill only to allow that rock to fall again! REALLY going to do my utmost to hold onto nutrition tracking and weighing in so that I can hold onto, maintain and add to my progress.

Along with be-friending Hunger and welcoming it almost every night and morning when I wake up, I am making peace with what used to be my OTHER former "mortal enemy": NUMBERS! While I could do better with the whole portion thing and may tighten up in that department, I've made significant improvements.

For example I almost always have a bag of natural, unroasted almonds in my car for snacking. I used to snack on them very mindlessly without limits. Now I find myself being very selective about my almond-munching and count them out while I eat them, remembering that 24 roughly = an ounce. I'll often break up my ounce to 10 or so almonds at a time.

Over the weekend I had a challenge with TWO restaurant visits in one day, one of which was at a BUFFET, no less! The buffet was pretty easy to negotiate as I simply did not allow myself to "wander" into the sweet, desert-y section and stuck (since there were still breakfast items available) to a freshly made omelet with ingredients of my choosing and a slice of turkey.

Later we went to an ITALIAN restaurant where carbie dishes are crawling out of the woodwork! BUT: I found a nice big spinach salad with cranberries, walnuts and blue cheese and opted to top it off with a chicken breast. I used the dressing extremely sparingly and...best of all could only barely eat 1/2 of the salad before feeling "full", not STUFFED. Saved the rest for my my lunch at work the next day.

Which leads to another reward I'm already reaping: my appetite is shrinking. I'm feeling full with less and less food.

Inspired by a Mary Oliver poem shared by VALERIEMAHA:



When loneliness comes stalking, go into the fields, consider
the orderliness of the world. Notice
something you have never noticed before,

like the tambourine sound of the snow-cricket
whose pale green body is no longer than your thumb.

Stare hard at the hummingbird, in the summer rain,
shaking the water-sparks from its wings.

Let grief be your sister, she will whether or no.
Rise up from the stump of sorrow, and be green also,
like the diligent leaves.

A lifetime isn't long enough for the beauty of this world
and the responsibilities of your life.

Scatter your flowers over the graves, and walk away.
Be good-natured and untidy in your exuberance.

In the glare of your mind, be modest.
And beholden to what is tactile, and thrilling.

~ Mary Oliver ~

(The Leaf and the Cloud: A Poem)

My reaction: There might be something to be gained from re-framing many conditions formerly thought to be "negative".
I've been befriending hunger. Perhaps it's time to start adding others such as loneliness and grief (as mentioned by Oliver) instead of self-medicating with food...even GOOD food! I sometimes find myself gnawing through a bag of baby carrots when something is gnawing at ME.

As I have been learning to "be with" my hunger, it might be worthwhile to spend time "being with" anger, loneliness, anxiety and a host of other emotions formerly thought to be "uncomfortable" and to be avoided at all cost...


  Member Comments About This Blog Post:

ZELLAZM 1/18/2014 5:07AM

    Beautiful poem, spoke to me today.

And thanks again for reminding me to stay hungry!

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MONANISA 1/15/2014 1:57PM

    Taking a look at our habits is always a good start. I think there are many roads to take on this weight loss and life journey what works for you may not work for me but looking taking inventory is a brave start.
Good luck will look forward to reading your progress.

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KANOE10 1/15/2014 9:29AM

    I like that poem. I agree with you..accepting all emotions is important although uncomfortable. You did a great job of navigating through those two restaurants. I am glad your reset is going well.

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GREENGENES 1/14/2014 10:22PM

    Way to go. Glad to see your plan is working.

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_LINDA 1/14/2014 10:19PM

    Wow! Surviving a buffet! Now that is discipline and self control! Being able to tame the Emotional Eating beast? That is the key to survival and success on a weight loss/maintenance program! Sounds like you are ready to launch!
I could never go without a breakfast, for me that sets the energy for the day. I hope this long period of time without food works for you!
Excellent self analysis and thoughts of dealing with problems!
Great work Don!

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ONEKIDSMOM 1/14/2014 7:34PM

    Excellent thoughts about "being with" emotions that had been thought of as negative or uncomfortable. Look them in the face, name them, visit, and let them go when they have run their course.

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PATRICIAAK 1/14/2014 7:28PM

    great realization and resolve.

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L*I*T*A* 1/14/2014 2:48PM

    emoticon emoticon

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WATERMELLEN 1/14/2014 12:56PM

    What a great blog -- and what a great Mary Oliver poem.

I do so agree that self medicating against uncomfortable emotion with food hasn't worked for me either . . .

You're communicating a feeling of confidence with this new approach!

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CRAVINGLIFE 1/14/2014 12:49PM

    Really enjoyed reading your post! I always appreciate the things you share because they really make me think about myself and how I can better handle what comes my way.

Keep up the good work and can't wait to hear how you are doing it!

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DAISYBELL6 1/14/2014 11:56AM

    A very uplifting blog from a very good friend on this grey chilly day. Thank you for the reframing concepts. I learn something from all your blogs.

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SLIMMERJESSE 1/14/2014 11:36AM

    Sounds great!

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RACEWELLWON 1/14/2014 11:36AM

    Good for you , Don - that numbers game is messing with me also right now - on the tracker and now the Human Lotus (SPAT) which I like but like many others here on Spark - I was over compensating on the calorie intake due to increase in activity according to the SPAT and I have to say that yes I am working on increased fitness for the Tri and I agree with the increase of nutrition for those activities however , my daily normal activities which do consist of many steps I am not increasing my intake of calories based on that info . emoticon

Comment edited on: 1/14/2014 11:37:15 AM

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Re-Framing Hunger, My Best Buddy!

Friday, January 10, 2014

It was a late work day yesterday (heck today too!), after 8 pm when finished and I was HUNGRY! Way more than my usual hunger thus far in my re-set for the new year. But I thought of WATERMELLEN's advice from www.fatloser.com and Siebold's tip to welcome hunger as a sign that one's efforts are paying off and weight is being lost.

I have an ancient, automatic response to hunger which says: FEED ME!

I had to pick up some freggies and canned goods at the grocery store which were going to go off sale by the end of the week and I knew I'd be too busy to get there beyond today.

So I'm in probably the very WORST condition to be waltzing through a grocery store! I had developed a hugely horrible habit over the past several weeks to "reward" or "self-sooth" myself with a carbie snack whenever I go to the grocery store or drug store. So I resolved that it just ain't gonna happen anymore!

I whizzed through, avoiding all the tempting aisles, got the freggies & canned goods I was going after & outta the store minus any indulgences and made it home to MY own food!

But even THEN I wasn't out of the woods. I realized that I was trying to talk myself into eating something OTHER than the home-made black bean soup which I planned on. I teased apart my thinking a little further. It went something like this:

"Jeez I'm REALLY hungry, maybe I'd better have something more substantial than the soup I had planned. Since I'm limiting my food intake to only between Noon and 8-9 pm, how about some eggs, cheese and salsa...that'll stick to my ribs better and hold me overnight. Besides, I avoided buying any carbie junk, why not reward myself?" Sneaky booger, that inner tiger I'm trying to cage!

I realized I was acting like a fireman rushing to a fire and looking to put it out as best I could. I stepped back and reminded myself yet again about Siebold's talk about hunger being a GOOD thing, an indicator that my plan is working, that I'm torching calories! I reminded myself of all the freggies I'd had earlier today along with portioned cheese and was like "who am I kidding?"

So I stuck with the bowl of soup, dodged a craving bullet tonight and learned to turn my "mortal enemy," hunger into my best bud!

I got a kick out of a co-worker today who stops by all the time to graze out of my bowl of freggies which I put out everyday for myself and whoever's interested. He tossed me a $20 bill as he does now & then saying: "thanks for keeping me stocked on the good stuff! If this wasn't around I'd be eating all sorts of garbage everyday!"

I think I've started my own CSA at work! :-)


  Member Comments About This Blog Post:

NEENSTER1 1/15/2014 9:19AM

    Hi, good job. Keep up the good work with dodging temptation. What if you are not hungry. What did Siebold say about that emoticon

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SLIMMERJESSE 1/12/2014 9:42AM

    Yes, I've recently begun the awareness of welcoming hunger. Great concept.

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HILLSLUG98239 1/12/2014 8:32AM

    Nice will power victory!

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RECREATING_ME 1/12/2014 12:41AM

    That is a good idea to keep healthy snacks out as an option for you and other folks. That is the strategy I use whenever there is a gathering of some sort -- I bring a vegetable tray. Invariably, the items on the tray get devoured. People do really crave the freshness of fruits and vegetables.

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MIZZGRIZZ 1/12/2014 12:17AM

    emoticon emoticon Thanks for sharing your victories! emoticon

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L*I*T*A* 1/11/2014 10:01PM

    wow.......... emoticon emoticon

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CLEARNIGHTSKY 1/11/2014 9:13PM

    Way to GO with sticking to your plan. That is absolutely fantastic.

It is so great how you have become good energy in the pond of your work. You're rippling outward to your colleagues. How great!!


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GREENGENES 1/11/2014 8:02PM

    Way to fight off the temptation!

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HIPPICHICK1 1/11/2014 1:23PM

    "thanks for keeping me stocked on the good stuff! If this wasn't around I'd be eating all sorts of garbage everyday!"

That is so cool! You are enabling healthy eating.

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WATERMELLEN 1/11/2014 10:47AM

    Wow! Talk about NSV AND modelling success for your colleagues/coworkers.

"Hunger is not an emergency. It's a sign that our diets are working. Thin people feel hunger every day."

Sometimes I make siren noises in my head or even out loud to remind myself, don't need to call the ambulance to take me to the hospital for intravenous feeding. Next healthy meal coming right up, according to plan!!

(Read your black bean soup blog . . . mine this week is turkey rice with homemade broth from the Christmas turkey bones which I'd stored away in the freezer!!)

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CHANGE4FIT 1/11/2014 10:14AM

    Good for you! I will have to have this conversation with my inner appetite-it's a tough time of year. Will also check out the resources you mention for additional insight. Love the example of "positive peer pressure" you have established at your work place-go Don!
Best to you and enjoy the weekend.

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TWEETYKC00 1/11/2014 8:47AM

    Whoohoo, good work!

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KANOE10 1/11/2014 8:37AM

    That was a great job on working through the craving and getting used to being hungry. I have to watch rewarding myself when I am hungry. I have been known to get a Starbucks herbal tea to sip while shopping.

That is so nice that your co-worker is sharing your freggies with you and is getting healthy also. Nice job.

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PATRICIAAK 1/11/2014 7:58AM

    super on all accounts

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FERRETLOVER1 1/11/2014 7:55AM

    Wow - going to the grocery store when you are hungry is SO dangerous! I am proud of you for avoiding those tempting aisles! That truly takes discipline! emoticon

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ZELLAZM 1/11/2014 6:53AM

    Glad I'm not the only one who talks to herself and answers back! Have had many dialogs like this - especially in the evening! Good tip to welcome the hunger instead of making it try to go away.

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ONEKIDSMOM 1/11/2014 6:38AM

    Good job! Thing about HUNGER, is if the tiger gets too big, it seems more powerful. I have a different eating strategy... I have my meals and snacks spread out every couple to four hours, from an hour after I get up (breakfast) to about an hour and a half before I go to bed (evening snack). The meals and snacks are definitely portion/content controlled, but part of the strategy is to keep the tiger a cub!

There's this old AA use of an acronym, "HALT"... never let yourself get TOO Hungry, Angry, Lonely, or Tired... because those are the moments of weakness. I always think of that when the tiger gets HUGE, which it can if I am prevented from following the normal pattern, for whatever reason.

YOU rocked it! And look what a great service you are providing, as well as being a hero... in your workplace. emoticon emoticon

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NANCYPAT1 1/11/2014 1:50AM

    What a good idea for reframing - I will have to try that as I am always looking at fresh ideas and I always like new ways to look at things.

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MEMORIES7 1/11/2014 12:08AM

    Hello Friend, I always make a list before I go to the store so I know exactly what I am getting and I stick to that! Before you go to the store, make a list and only get things on that list! You can do it! Hugs, Rose:) emoticon emoticon

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CX Bounce Back!

Sunday, January 05, 2014

Well yesterday's allergy symptoms oddly let up enough for me to get a super night of sleep and woke up with hardly any symptoms other than an occasional runny nose. Whew! Glad that didn't hang on...I don't *do* sick very well, lol!

Spent a couple hours getting my feet 'neath me again with cx skiing. Still so awkward...! always fighting my crappy balance...course that works my shoulders a lot, they're feeling the after-effects of all that heavy sticking with the poles to keep myself upright. Still managed to tumble a few times, once I had a heckuva time getting upright again...no Snow Angels left by my flopping around...but a respectable attempt at a Jackson Pollack!

I always head to the flattest area I know at the north end of our local parks where they have 4 soccer fields end to end. Looped round four times. Once to quasi-bushwhack a trail left by snow-shoers...by the 3rd/4th loops had at least a LITTLE bit of slide & glide going. Snow was sticky though, being so warm, around 32 degrees. Had to shed my jacket, just a long-sleeved t-shirt was all I needed as I heat up so easily! Hopefully there will be more than the usual opportunity to go and gain greater confidence with cx skiing this winter.

Getting out and grabbing the world sure beats ANY contraband I could choose to put in my mouth! Thinking about pour food choices as limiting my ability to be, as I like to quote, "Alive In The World" sure makes it easier reach for healthier fuel!

Keep 'er Sparkin' everyone!


  Member Comments About This Blog Post:

SAM60SUMTHINK 1/10/2014 6:22PM

    Totally LOVE the concept:
Being Alive in the World is definitely good fuel!!

When I see all you do these days, I grin! The way you've transformed yourself, he way you reach out and grab onto exercise adventure is sooo fantastic!! :)

Way to go, Don!

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WATERMELLEN 1/7/2014 4:06PM

    Yay, glad you're out there.

XC skiing for me is a bit of a metaphor for life itself: there's a time to glide and a time to push!! Balance!!

And thanks for your comments on my Day four fatloser blog -- it sure is attracting a bit of heat. (Hey guys, this is Siebold not "me"!!)

Cannot imagine that a person as caring and supportive as you is not also a great dad: but probably none of us is ever completely satisfied with the job we did (and continue to do) in that context. Bet your son feels differently.

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HIPPICHICK1 1/7/2014 9:27AM

    Oh dear! If I put anything on my feet other than shoes or snow shoes it can really be a recipe for disaster. I see some snow angels in my near future because a friend has offered to loan me her X-country skis!

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KANOE10 1/7/2014 9:04AM

    great job of getting exercise and staying healthy. Have fun.

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_VALEO_ 1/7/2014 4:52AM

    With the freezing temps that you've been having lately in your part of your world, I would have feared to meet a polar bear while cx skiing!
What style do you do? Classic or Skating?

Comment edited on: 1/9/2014 6:32:22 PM

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L*I*T*A* 1/6/2014 1:40PM

    emoticon emoticon emoticon

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CHANGE4FIT 1/6/2014 11:15AM

    Thanks, I needed to read that-Poor choices, prevent one from being "alive in the world"!
Best to you!

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ZELLAZM 1/6/2014 7:00AM

    Would love a chance to go cross-country skiing again - it's been years (trip to Switzerland). We don't often get enough snow in this part of the country, and when we do, it doesn't stick long enough. Glad you're getting you "sea legs" back, Don. Enjoy!

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FERRETLOVER1 1/6/2014 6:02AM

    I wish I could have seen you flailing around trying to get back up!

emoticon emoticon emoticon

So glad to hear you are feeling better!

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SLIMMERJESSE 1/5/2014 8:30PM

    How cool! Have fun!

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RACEWELLWON 1/5/2014 7:28PM

    Onward and your right , Downward - emoticon Don - X country-
I was enjoying that myself last week !! emoticon

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ONEKIDSMOM 1/5/2014 7:25PM

    Glad you got your bounce back. And I'm impressed by the XC ski efforts. I've not mastered that skill... but it must feel good to get out there and DO it! emoticon (What no cross country icon? Guess this one will have to do!)

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