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Intention and Intervention - Quote Digest 23

Friday, March 25, 2011

"I know that it is totally up to me if I lose or not and I told you all before that I just wasn't feeling it but I also WILL NOT intentionally sit back and let all of these preventable health issues slap me in the face one day and THEN decide to do something about them---any more than I would intentionally stand on railroad tracks with a train barreling down on me. I would run like heck and that is what I will do where my health is concerned~run as fast as I can the other way. I have decreased my calories to do this . . ."
- from TeachinMom blog 4/27/10

"My Definition of INTERVENTION.....
I -- I Am Stronger Than FOOD!
N -- Need To Get SERIOUS about MY HEALTH!
E -- EVERY DAY Is Another Day To Be BETTER!!
V -- VOW To Put MYSELF 1st & To Be The Woman I Am Meant To Be!
E -- EVERYONE Is Different, So Stop Comparing Yourself To Them & Be Your Own Person!!
N --NEW Woman Today, NEW Attitude Today, & NEW Life Today!!
T -- TAKING Back Control Of MY LIFE Right NOW!!
I -- I Will & Can Conquer This Weight Loss Battle!!
O-- ON Point With My Commitment To Myself & My Weight Loss Starting NOW!!
- from Cassandra_Wynn SparkPage

  Member Comments About This Blog Post:

WATERMELLEN 3/26/2011 9:53PM

    POWERFUL!! yeah!!!

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ID_VANDAL 3/26/2011 11:21AM

    Congrats on the 30 pounds! Great job.

Thanks for putting your blog together. Those are a couple of very powerful messages and ones that I certainly can put to good use.

I'm feeling a very good day coming on!!



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NANCY- 3/26/2011 10:33AM

    Excellent quotes. A lot of Cassandra's could be mantras.

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MAMASUDS 3/26/2011 6:45AM

    Thanks! It is totally up to me. No one forces me to eat what isn't healthy. I am the boss in the kitchen and can decide what comes into it and what is plated there. I decide to live with eternity in mind or with only this selfish minute in mind. With Christ all things are possible and therefore, I will overcome. Together we will see the victory!
Big hugs for the weekend!

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JSPEED4 3/26/2011 3:23AM

    Thanks. emoticon

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Thursday, March 24, 2011

Even though I had a good supper, and no calorie allowance left, I made 2 pieces of buttered toast and honey. I wolfed it down. I wish I hadn't. Oh well. Start again.

I'll have to make a plan for this particular temptation. Suggestions needed here. I have purged my environment pretty well, but I need to have bread in the house, and butter in the house, and honey in the house. Oh well.

Later I had a close call: I guess the carb/sweets cycle was kicking in, because around midnight I remembered my vitamins were still on the counter. I confess I planned to get one of the chocolate muffins (package from someone else) and a glass of milk while I was down there. This is not evil, but understand: I used to knock off 500 calories before bed, easy. Right now I have a 3-months' no-snacking-after-supper streak, and have been quite content (I do have a planned morning snack and afternoon snack, but evening eating is a minefield I personally gotta avoid).

Eerie voice of Judith Beck (almost): I literally had my hand on the refrigerator door, and the sentence rang through my head so strongly, it couldn't have been clearer if I'd heard it out loud: "IT'S NOT THE CALORIES THAT MATTER SO MUCH AT THIS MOMENT, IT'S THE HABIT!"
Gulp. This time I walked away.

No time to waste kicking myself. I can start again right now. Dr. Beck says read my cards and get on with the day!

  Member Comments About This Blog Post:

BLUESKY_321 3/26/2011 9:09AM

    I am impressed! You are really putting Beck's principles into action - good for you!

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VISUALLYRICS 3/25/2011 4:51PM

    emoticonfor walking away.....such Strength!! emoticon
.... evening eating is certainly a minefield!! ....but emoticon

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MAMASUDS 3/25/2011 10:01AM

    My "skinny freind" in high school always brushed her teeth soon after supper. Back then, I thought she was just weird. But her reply to late night snacking was always, "No thanks, I've already brushed my teeth." That stuck with me and when I was breaking the snacking habit, I brushed my teeth with the kids each evening at 7pm. You know, nothing really tastes right when you still have listerine lingering on your tastebuds.

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JLITT62 3/25/2011 8:15AM

    I keep my bread in the freezer. Since I don't eat a whole lot of it, it would go moldy or stale otherwise.

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WATERMELLEN 3/24/2011 10:02PM

    Great blog: you are really working this Beck stuff!!

I have to have peanut butter and cheese in my house (for the "guys" who are tall and skinny and need the calories; they like chips too, my all-time faves). And these are all trigger foods for me, big time.

Only thing I can do is hide them. Hide the peanut butter behind the oatmeal: if I dont' see it, I don't start shovelling it in. Hide the cheese in the very back. The chips go in my son's room!!

Really does help me just to re-arrange the environment . . .

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TRAVELGRRL 3/24/2011 7:45PM

    Someone once said, "If hunger isn't the problem, then food isn't the answer!"

I also read in Susan Estrich's book that most of us eat 70% of our daily calories after 5 pm. That was shocking to me but a quick review of my trackers shows I'm right there.

My go-to evening snack is sugar free popsicles. I can eat 4 of them for 60 calories and by the time I'm done my mouth is numb.


I agree with everyone; you made the mistake, you caught the mistake, you blogged about the mistake, and now it's time to say "OH WELL". Good job, FL!!!

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MNNICE 3/24/2011 2:40PM

    Oh, I need to put that quote in my kitchen. I have the same problem. I go to the kitchen to turn off the lights and the tv that sits on the counter, then stand there in front of the tv eating and eating and eating! I'm definitely getting better, but it's still a problem. Thanks for the great words of wisdom!

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CONTENTCHRIS 3/24/2011 2:07PM

    I agree with the rest of the comments YOU did emoticon emoticon . I actually had a late night snack last night and so wish I did not. I think a ton of us used to eat before bed to fall asleep better ( i can think of tons more excuses to eat just ask...). You won the battle , I lost mine...Good thing the WAR of weight loss is not just one loss or victory but a total voyage right? emoticon emoticon

p.s. emoticon 3 month streak too!

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BLESSEDMAZARS 3/24/2011 9:06AM

    Oops and that title!

Good for you for resisting!


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JUNEBUGG02 3/24/2011 8:36AM

  3 mos of no snacking after dinner is commendable! Yay you!!! An occassional slip up will not cause your long term goal to be thwarted. But I understand - I had a similar issue with graham crackers on Tuesday night. I planned to eat one, but just kept going (pushed Beck right out of my mind). But, I confessed it and logged the calories, put it behind me, and jumped back up on the wagon. Good for you for blogging about it, and not allowing the one slip to turn into more!

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NANCY- 3/24/2011 7:59AM

    Sort along the line of what SHECHAM said find a healthy sub that you like for the bread, butter, etc. I slowly switched the whole family over to better bread.

You are such an inspiration. Don't forget to give yourself credit.
Keep Sparking!!!!!

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SHECHAM 3/24/2011 6:15AM

    It sounds like you have earned a Whooo Hooo! You are breaking a habit... and that takes time. Be patient with yourself....

Have you tried Fiber One bread? It has as much sustainable as regular bread but the nutritional info is much kinder... I find it at Stop and Shop... I also like Land O Lakes whipped soft butter... light. and Smart Balance as options for butter... regardless, spread thin both the butter and honey and enjoy when you need to... and try to leave space in your count for this treat at the end of the day.... a reward for a day well managed...

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CHIBIKARATE 3/24/2011 1:38AM

    emoticon emoticon emoticon

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Squeaking By

Wednesday, March 23, 2011

I ended up at a church luncheon today. A friend is going through some tough times and I went to support her. I had been thinking about the person-issues and forgot to plan about food selection strategy. With more practice I will learn to attend to both!

I picked up a plate and started through the line. One verse in 1 Corinthians speaks of God providing a way of escape when confronted with temptation. I looked at my heavy-duty Chinet plate and it was the divided kind! That made me think of the divided-plate strategy. Yes! I can do that! Thank you, O Lord!

I filled half the plate with a big pile of salad with raw veggies. A quarter was cooked mixed vegetables, and a quarter was swedish meatballs (the only protein available). My workout leader was right by me, so it was easier to pass up the white roll and dessert. I do allow myself dessert sometimes if it's something on my "worth it" list, but this I could do without. I find I'm happier overall if I'm picky about dessert.

We can be resourceful . . . if the big plan isn't in place, pull another strategy out of the kit.

  Member Comments About This Blog Post:

JUNEBUGG02 3/24/2011 9:04AM

  How gracious of God to provide a solution. He saw your heart in wanting to support your friend, and He provided for you, as well! It makes me think of 2 Chr 16:9: For the eyes of the LORD move to and fro throughout the earth that He may strongly support those whose heart is completely His.

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NANCY- 3/24/2011 7:50AM

You have to give yourself credit for being open to solutions.

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MONGO2TEN 3/24/2011 6:37AM

    Great job:) Going to buy those divided plates for when we go camping this year. Glad you did so well. Praying for your friend.


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TRAVELGRRL 3/23/2011 5:24PM

    How great! Kudos to you! You are really leading the way and changing your old habits. You took what could have been a disaster and minimized even eliminated the damage! WTG!!

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MAMASUDS 3/23/2011 4:11PM

    I love the divided plate or "bikini diet" rule. It is so easy. So why don't I remember it when the time is right? Thanks for one more reminder. With summer coming up soon, I need to imbed this one in my mind and place it at the top of my tool list for those church BBQs.

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Coping with Costco

Tuesday, March 22, 2011

Having a plan in place, plus the awareness of reporting to my Spark supporters afterward, made all the difference in handling the group lunch, the samples, and the shopping.

Lunch: Ate chicken caesar salad as planned, shared with daughters. It was huge with lots of chicken. We drank water. Chuckle: the Coke machine was malfunctioning. My friends who bought Costco's "bargain" pop were very frustrated because the Coke tasted off and wasn't enjoyable at all. Sympathy for them, but woo-hoo for me that I did not DOUBLE-waste those calories.

Samples: I was choosey. I bypassed the fruit snacks, the chips and such. Breakfast and lunch had been small calories and I had room for some select samples. When I had 2 or 3 I walked aside and sat or semi-sat to eat them mindfully. Repeat for worthy samples. (When I first heard of someone doing this, I thought it was extreme, but it forces me to think before cramming something free in my mouth. For me the CONSISTENCY of making every act of eating DELIBERATE is necessary. Like Judith Beck says, the habit matters much more than the calories.) The yogurt seemed like a candidate, but the label said 12 grams of sugar in a very small package, so let it alone this time.

Shopping: I had planned ahead and told you guys NO JUNK. Goal met. Hooray! I read more labels and selected carefully. I was not hungry, so that helped me not buy anything stupid. I was also a guest, shopping with my friend who's a member, so that helped me be moderate.

Thank you, ApirlRain888, for motivating me to blog, plan, and survive!

  Member Comments About This Blog Post:

MAMASUDS 3/23/2011 4:16PM

    Congratulations! Thanks for being an inspiration.

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NANCY- 3/23/2011 6:56AM

    You are amazing! You have shown the rest of us it can be done.

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TRAVELGRRL 3/22/2011 9:08PM

    I took a page out of your book and stated my intentions for my Lunch Out (always a signal to eat whatever, AND for ordering more at the end of the meal to take home).

I too felt accountable to Sparkfriends and wanted to report a successful outcome. (AND, I didn't want to be outdone by FL!!!) So we did a great job!! emoticon

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WATERMELLEN 3/22/2011 3:51PM

    Nothing beats pre-planning and giving yourself credit and sitting down every time to eat slowly and mindfully: yay you, you're just acing this!!

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    Way to stick to your guns, I mean plan. Incredible, Whoopee, you are a winner in every way.

Don't you feel good? Do a little dance and celebrate. Key for me would be the reporting back here; whoever suggested that is definitely on target with accountability. Put it out there and then come back and tell ALL. Great job.

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JIBBIE49 3/22/2011 2:04PM

    I love Judith Beck, PhD and her "BECK Diet Solution". Planning is the key and I love how she stresses GIVE YOURSELF CREDIT. You did well.

In "The Stress Eaters Cure" by Rachael Heller, PhD she has information on Glutamates which are like MSG added to most ALL processed foods to get us to crave them and BUY them. She says they are listed as Natural Flavorings or Broth, etc. but food companies KNOW they makes us crave the food. I am trying to avoid ANY processed foods and buying organic.

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ID_VANDAL 3/22/2011 1:16PM

    GREAT PLAN and GREAT EXECUTION!! Costco can be a graveyard for good intentions so major credit to you!! Finding a place to sit down and eat samples in Costco is a sign of just how committed you are - major major credit to you.

I also really liked that reminder that "the habit matters much more than the calories" That is perfect.

Time for me to go develop some good habits!



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FITJANE 3/22/2011 11:02AM

    Eating samples mindfully is SUCCESS!! I was at Sam's this weekend and sampled without much going on in my head at all.
I am going to work harder on this mindfulness! Thanks for a great blog.

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BLESSEDMAZARS 3/22/2011 8:43AM

    emoticon That's the way to do it! I'm SO proud of you! I know that can be quite the accomplishment, so very tempting with what is out there nowadays. Read sad, too. I used to eat that stuff. Oh, I'm so happy we've changed our habits.

emoticon emoticon emoticon emoticon

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Tag Along with Success

Monday, March 21, 2011

One approach I've found useful on this site is to tag along behind people who are doing things that work. APIRLRAIN888 has blogged about dealing with poor-choice days. "Own it, Track it, Burn it." So practical. Her last blog discussed an approach to facing an anxiety-producing challenge: "I blogged, I made a plan, I survived." So intriguing. The blog as preventive measure.

Nervous challenge: Healthy choices while eating lunch with a friend (and kids from us both) at Costco, and shopping at Costco warehouse store.

Blog: I'm going to want a Coke badly at Costco. The cafe has all the environmental triggers, plus the festive-outing-friends trigger. (Note to self: think on re-programming steps for this.) But I looked in my closet, and there are several nice things there I'd like to fit into. Plus, I'll be camping and shopping with this friend now that the weather is better, and I want to reinforce my own pattern in her company for drinking water as a consistent choice. More important, with us will be the daughter who is dismayed and distressed when I step outside my food plan. She's a sweet supporter and I don't want to disappoint her. She understands that Coke can be the launchpad of a downward spiral for me. Decision: no Coke at Costco. Report by editing blog.

Plan: Choose lunch items before we go. Uh-oh, no info online about Costco cafe. Persevere: find phone number online and call Costco. Yes, they serve salad. Decision: eat salad for lunch at Costco. Help kids nudge their choices toward what is healthier.

More Plan: Buy no junk, no matter how cheap it is.

Dr. Beck says I can follow my eating plan in whatever circumstances I'm in.

[See blog for Tuesday, March 21, for follow-up report.]

  Member Comments About This Blog Post:

WCATAP 3/22/2011 9:10AM

    Great blog and great reminder and great attitude. Thank you!!!

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NANCY- 3/22/2011 7:20AM

    You are awesome!
My plans for Costco are to:
*Eat before I go, that reduces temptation
*Have a list
*If there is a good deal, it has to fit into my healthy meal plan
(A good deal on little girl's clothing doesn't do me any good if I have boys.)

Having a plan is making it work for you!!!!

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IRON_RESOLVE 3/21/2011 10:06PM

    That's the way, forwarned is forarmed!! you can do it!! keep on planning!!

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    You are SO prepared for this challenge. Now, you need to find a "legal" drink that offers your palate a pleasing sensation.
What would that be?

You are a marvelous thinkiner/planner.

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WATERMELLEN 3/21/2011 6:38PM

    Good work planning: yeah!!

You're making this work for you!

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MAMASUDS 3/21/2011 4:19PM

    That's great! Oooohhh, we are watching you. emoticon
I love it!

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GLAMOURGIRL-9 3/21/2011 12:41PM

    EXCELLENT!!!!! emoticon

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TRAVELGRRL 3/21/2011 12:23PM

    I am friends with ApirlRain888 as well and find her a total motivational dynamo!

You have a great plan for Costco and you are right, no matter how cheap it is it's NOT a bargain if it's NOT good for you. I can't believe how proactive you've been by CALLING Costco to find what healthy choices are on the menu! THAT's IMPRESSIVE!!!

I know you'll blog and let us know how you did. We're watching you!!! (not trying to be creepy, just trying to add another level of accountability)


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