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Assignment 4 for 5% Spring Challenge

Sunday, March 11, 2012

List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?

Answer: Snack foods are my trigger foods. By God's grace, I have gradually built meal planning-and-execution habits that are healthy (except for sometimes still going overboard on portion size. Tangent .... Stress and emotionalism is my trigger for overeating at meals. Strategy: put on my digital reminders-- "
Eating more food will not make me feel better; it will make me feel worse.")

Back to snack food triggers. *Salty is a trigger, but my diet allows salted nuts, so that is how I handle that craving. Count them out, record on nutrition tracker, chew slowly & mindfully. *Chocolate baked goods are a trigger. I can't have them in the house. If they're served at a function, I can't look. Literally. Don't look.

Question: What are the sources of the trigger foods? Fast food restaurant? Drive thru? Order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
Answer: *Festive outings are a trigger, a long-standing emotional association I have to conquer. Strategy: If I've just got to buy a treat, buy hot tea. Focus on the activity and the relationships. *Free food is a trigger, anywhere. Strategy: Keep telling myself the truth about unhealthy food or unplanned food. Review my goals and the payoff. *Watching TV is a trigger. Strategy: Watch less TV. Commit to not eating anything while watching TV. Ever. I'm praying about this.

Describe the most common foods and or situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
Answer: The worst trigger for me is a warped sense of taking care of myself. Often motivated by self-pity or an urge for self-indulgence. Sometimes boredom. And it doesn't even work. Even short term, I don't feel better. I feel sluggish and discouraged. Strategy: Journal victories, where I resist triggers and temptations. I do feel great at those times, and I want to remember. Keep posting visuals to remind me of the payoffs of staying strong. Also strategy: Flee temptation. Avoid particularly bothersome settings, and protect myself when I know I'm especially vulnerable.
What I should be doing: * I want to ask myself, what is my job from God for this moment? That will bring true contentment and lasting satisfaction. * I also want to notice the joys and blessings already surrounding me. Don't let food mask LIFE!

Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should. Answer: Think through my day ahead of time. Anticipate food issues and make specific plans for tempting occasions. Fill out nutrition tracker scrupulously--that always helps me be restrained!

That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause to think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
Strategy: I will newly focus on water. Have water with me at all times. When I feel tempted, drink at least 8 oz water.

  Member Comments About This Blog Post:

WARMSPRINGDAY 3/14/2012 4:14AM

    You wrote this for me.

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VISUALLYRICS 3/12/2012 8:11PM

    You said it perfectly! ...and I KNOW emoticon through Christ.
Somehow, it is a mental struggle more than anything else....I think. =)

"Minor on food; major on fellowship." ~ Laura emoticon

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    I am still formulating my answers and I as I read yours my triggers are actually sounding off. But enough of that, I don't do that anymore. It kind of makes me sad as I realize how often I used to give in, that I had a messed up sense of entitlement. I still have a long way to go but in looking back I can realize how much progress has been made.

We have learned new habits and strengthened our resistance muscles . emoticon Good job FL, thanks for digging deep and helping me do the same.

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ID_VANDAL 3/12/2012 2:53PM

    Great analysis on the triggers. I like your focus and the detail you have gone into on the triggers. You really can't make the changes until you have identified the root causes and I think you've done that.



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NANCY- 3/12/2012 10:48AM

    What excellent questions and honest answers.
what also helped me get through cravings was to focus on my breath. Breathe in to the count of 4, pause, breathe out to the count of 4. You can vary the count to what you are comfortable with. I have used this at the market's checkout and the beauty is no one knows that you are doing it. It does help me reduce the stress and desire.
You are one amazing lady.

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ADJQUILTER 3/11/2012 6:57PM

    Water has become my go to. When my DH and I are in a restaurant, I always have a tall glass of ice water at hand. It helps me slow down and take my time eating, so I don't eat as much. You certainly have a handle on your triggers, and the things you crave. I pray that God will give you the strength to continue resisting the temptation to give in to those cravings.
emoticon emoticon emoticon emoticon emoticon

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TRAVELGRRL 3/11/2012 5:08PM

    I think you've done a great job of analyzing your triggers, FL. It's got to be the first step in conquering them.

We've got to "grow up" and realize we cannot have it all -- we can continue to indulge our triggers or we can be thin. But we definitely cannot do both.

I will be posting my assignment #4 responses tomorrow. Apparently I have a lot to think about!

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MNABOY 3/11/2012 5:03PM

    Trigger foods for me are chocolate with the source bei ng gas stations on trips and check out lines at grocery stores. I eat in car with diet soda on trips and at hone after putting up groceries.

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JAZZEJR 3/11/2012 4:55PM

    I like that strategy (redirect the focus to water) because I find it nearly impossible to remember to drink 8 c. water each day. I'm going to borrow your idea! emoticon

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Assignment 3 for 5% Spring Challenge

Saturday, March 10, 2012

Assignment 3

What are my reasons to eat right and exercise?
1. Be at my best for a fitness class talk April 11.
2. Win our local FitNHealthy contest with a good percentage of weight loss.
3.Be slim and healthy to prepare for God's miracles in my life.
4. Feel glad when I look in mirror.
5.Easily find something neat and pretty to put on each day.
6.Walk around without embarrassment
7.Do fun things easily
8. Avoid conventional medical intervention
9.Live longer
10.Honor my awesome Creator.
10.Encourage others who want to get healthy.
11. Faithfully respond to my motivators.

What do you want to change?
- My health, my appearance, my strength ability, my habits, and my thoughts about food as reward or entertainment.

How do you want to look?
- Healthy, joyful, strong, confident, attractive, enthusiastic, energetic, lively, feminine, optimistic, content, grateful. Like a vigorous woman, not a tired or feeble or defeated one.

What things will you be able to do in the future with a slimmer healthier body?
Ride my bike a long way. Excel at strength training. Keep up with my daughters in sports. Stay off medication. Avoid disease and illness. Make my husband and daughters so proud of me.

  Member Comments About This Blog Post:

NANCY- 3/11/2012 12:45PM

    Awesome blog. You have already made many changes that YOU can be proud of and now you March forward. Your journey inspires us.

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SETAGOAL1 3/10/2012 8:57PM

    You have not given up on yourself. You now know you are the only one that can make it happen for you.

You have the power to succeed or fail.

You have chosen to succeed.

Few baby steps complete a long journey

Writing is progress!!!

Janet emoticon

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ADJQUILTER 3/10/2012 8:02PM

    Wow! You inspire me. I really loved reason #3 "Be slim and healthy to prepare for God's miracles in my life. " God is ready and willing to bless us. But we also have to do some work, not to earn His blessings, but to be ready to receive them.
emoticon emoticon emoticon emoticon
emoticon emoticon emoticon

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MRS.PRINCIPAL 3/10/2012 7:53PM

    These are all great reasons to loose weight! Best of luck with the 5% challenge!

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    Wonderful reasons! Great blog until the last paragraph, last sentence. I am guessing but somehow I think your husband and daughters are already proud of you!#@! emoticon You have a warm heart and gentle spirit.

Comment edited on: 3/10/2012 7:34:13 PM

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WARMSPRINGDAY 3/10/2012 7:22PM

    emoticon goals and reasons!

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TRAVELGRRL 3/10/2012 7:17PM

    Those are great reasons! I almost didn't read them because I don't want to be influenced when I do my own. I'll be thinking about this, and maybe dusting off my Beck cards.

We are off and running!

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VISUALLYRICS 3/10/2012 6:40PM

    emoticon emoticon through Christ Who strengthens you!

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Assignment 1 for Spring 5% Challenge

Friday, March 09, 2012

Record my intentions:

I will exercise 30 minutes per day, 6 days per week, for the 56 days of the challenge.
I will follow the Leptin Reset Prescription food plan.
I will record my daily exercise and Living the Good Life Points, and on Saturdays I will weigh in and record it.
I will check in with my team daily and leave a comment on the Discussion Board. I will read and comment on blogs as I have time.

  Member Comments About This Blog Post:

MAMASUDS 3/13/2012 4:54PM

    Am so looking forward to going there with you. I love the fact that you numbered the days and not just the weeks.
Your diet plan peeked my interest again. I will need to check it out. Always something new. Always something to learn.

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    Taped on my printer is this message, "Never wish for things without creating a plan." Your "wish" is coming true as you work your plan. Very motivating FL.

I also see Assignment 2 emoticon I just love green.

Comment edited on: 3/10/2012 2:25:05 PM

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SETAGOAL1 3/10/2012 1:34PM

    We can not given up on ourselves.

We now know we are the only ones that can make it happen for us.

We have the power to succeed or fail.

We have chosen to succeed.

Way to Go My Sparkfriend

Janet emoticon

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WARMSPRINGDAY 3/10/2012 12:00PM

    Yay! I love challenges. They keep me moving forward.

I'm plan to do the SP Tame Your Sweet Tooth Challenge once my mental toughness course is finished.

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ADJQUILTER 3/10/2012 10:56AM

    emoticon emoticon emoticon
You will get there, with God's help!
emoticon emoticon emoticon

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VISUALLYRICS 3/10/2012 10:28AM

    Sounds like a Plan!! emoticon emoticon

emoticon Laura

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TRAVELGRRL 3/10/2012 9:05AM

    Sounds great! I think I'm off to check on the challenge -- I need something to shake it up -- I've just been perking along but getting a bit too comfortable.

I think you are doing an awesome job, FL! I'm still enjoying warm thoughts about your last blog about the woman who thought she knew husband is already saying how much smaller I look and I know it's only a matter of time before I have a moment just like that....

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NANCY- 3/10/2012 7:45AM

    You are a woman on a mission. You go girlfriend!!! emoticon

Comment edited on: 3/10/2012 7:45:26 AM

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I used to know you . . .

Wednesday, March 07, 2012

Tonight while in line for the church dinner, a woman said to me, "I used to know you, didn't I?"

FL: Yes, we were in the same Bible class for a while. Nice to see you again!
She: But now you're like, about a third of the size you were then, I think!
FL: Well . . .
She: Oh I mean it, you've lost SO much weight! You really look great!
FL: Oh thank you so much. I appreciate the encouragement.

I wasn't about to argue with her arithmetic. Whatever the fraction, her compliment was a welcome uplift. Just think, two years from NOW, somebody ELSE will hardly recognize me!

  Member Comments About This Blog Post:

WARMSPRINGDAY 3/10/2012 12:11PM

    emoticon emoticon emoticon

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PARISTASAI 3/10/2012 10:50AM

    I hardly recognize you!
I used to work with an optometrist who would greet his female patients saying our five favorite words--you've lost weight haven't you? But yours was a genuine complement--congratulations!
> emoticon

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    How wonderful to have others notice your progress. I think the lack of thought to formulate her words only means you utterly amazed her!!

After catching up on your last couple of blogs (I became unsubsribed again) I can see you too are in a consistent groove. That groove seems to be the sweetspot of results. Your spontaneous exercise is the fun stuff that comes from feelin' good and good about yourself. Joy from the heart just makes you want to jump emoticon as in "jump for joy."

Keep the smile on your face and in your heart.

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NAMAARI 3/8/2012 11:58AM

    That is uplifting when others can 'see' your progress!!! God is encouraging you!!! That inspires!!

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NANCY- 3/8/2012 10:58AM

    How wonderful to have your efforts acknowledged. You are doing awesome!!!!

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ADJQUILTER 3/8/2012 10:27AM

    It is so nice how the Lord can use people to boost your morale and reinforce His plan for you. I like to try to find something nice about people to comment on because I know how much it means to me to hear something positive. And it gives you an opportunity to talk about how the Lord is working in your life.
emoticon emoticon emoticon emoticon emoticon

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MOM-OF-SIX 3/8/2012 9:25AM

    Awesome! What an uplifting conversation!
emoticon emoticon emoticon emoticon emoticon

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CRYSTALJEM 3/8/2012 7:49AM

    One of the nicest things in life is being paid an unexpected compliment. Savour the flavour.

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TRAVELGRRL 3/8/2012 7:46AM

    Well OBVIOUSLY the "number in the scale" is NOT telling the whole story!

This validation was well-timed!! So how can a number on the scale mean anywhere NEAR as much as this conversation? If I were you, I'd be living on that compliment for a month! emoticon

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WATERMELLEN 3/8/2012 7:42AM

    One of life's great moments!! (I introduced myself to a former colleague at the dermatologist's office who clearly didn't recognize me as "I used to be WATERMELLEN: didn't you used to be . . . ???. She thought it was funny!!)

Just keep on keeping on: and I know you will!

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RUNNINGOMA 3/8/2012 7:08AM

    How nice! The Lord knows when we could use that extra blessing of a compliment!

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MAMASUDS 3/8/2012 12:15AM

    What a gift of encouragement. It is such a blessing when others notice the effort we have put into our healthy lifestyle. Congratulations!

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    Wow, that is just fantastic! How wonderful to hear such a compliment! emoticon emoticon emoticon

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VISUALLYRICS 3/7/2012 11:58PM

    emoticon Sensational compliment! emoticon

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TRIPLEL1977 3/7/2012 11:49PM

    LOL! Keep 'em guessing. emoticon

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Same Weight, Better Life

Tuesday, March 06, 2012

I have been trudging along, telling myself to just keep going. Like I keep telling other people, if I do the behaviors day after day, the weight will eventually come off. Today I had a good feeling, thinking about this year's progress with lifestyle change.

More frequently, I am jumping into enjoyable brief recreation. And lightening up. I rode the shopping cart across the parking lot "scootering." [New meaning of TIPPING POINT: when you've lost enough weight that you can stand on a shopping cart rail and it doesn't tip over ....hee hee hee] Also I like rebounding the basketball for dd's out on the drive. [ I play "lightning" shooting game with them too, but it's not as sprint-ish as rebounding!] I balanced-walked on top of a little wall at the library. I took a spontaneous sunny hike in the woods. Stuff like that. So that's the first smile starter: a more active, less self-conscious daily life.

Through some reading and some experimentation, I found that eliminating wheat and sugar makes a big difference in my own well-being. I've been reducing sugar for 2 years, and I puttered around reducing wheat for a couple months at the end of last year. Then fo r 2012 I took the plunge. Getting rid of it. I did okay in January, good in February, and fabulous in March. I feel great about doing something hard for my health.

I have figured out ways to make appealing, budget-friendly, healthy meals my family enjoys. They are interested in what I learn about healthy eating, and they have been learning about it without resenting me (and even sometimes asking questions). Most of this is just the grace of God, but I savor it.

I have not lost much weight recently, but I stand up straighter, so I do look better. I smile more, so I do look better.

  Member Comments About This Blog Post:

MUJU71 3/10/2012 12:20AM

    Great blog! I need to do more "scootering" on shopping carts...more walking on walls...more smiling. Why do we take life so seriously???

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NANCY- 3/7/2012 8:53AM

    Better life indeed! What a wonderful gift!
Trudging along keeps you moving forward. You have made many healthy changes, as you said it may not always show up on the scale. You are healthier, stronger (muscle weighs more they say), energetic, I could go on. You are setting a fine example for your family, blazing the trail, sparking their path.
It is those little things we do everyday that make the difference.
Keep on Sparking.

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WATERMELLEN 3/7/2012 8:18AM

    Great blog: love your "tipping point" playfulness! And you are so right: the scales have NO CHOICE when you stick to the program!

Thanks for reaching out to TUFFMUFFIN! I appreciate it!!

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JLITT62 3/7/2012 5:22AM

    In the end, it's all about how you feel, not about what you weigh. Sounds like you're doing marvelous!

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MAMASUDS 3/7/2012 4:32AM

    Spontaneous acts of Fitness! They are so great. Wearing my fitbit has encouraged me to partake more and more in sponateous movement. It reminds me that it all adds up. What great fun your daughters must be having. That is so cool to have a mom who runs and plays with you. What a great example for all of us. Thanks!
You are achieving the real goal - confidence and happiness. The scale is just one way of measuring our progress along that path. So glad to hear your joy and enthusiasm. Being set free is such an awesome experience! Thanks for letting me join you in the journey. Your Blog started my day with a big smile!

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ADJQUILTER 3/6/2012 10:57PM

    Your joy is infectious! It sounds like you have analyzed what changes were needed and implemented them. It's tough to not get down when the scale doesn't seem to budge when you are working so hard. But God wants us to be healthy and happy. What you are doing is honoring Him. The weight will come off, and you are already reaping the benefits of the positive changes you have made.
emoticon emoticon emoticon

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VISUALLYRICS 3/6/2012 9:23PM

    I emoticon your smile starters!
Your outdoor ideas are creative and impulsive - Love it! emoticon
(( hee-hee )), I can also do that shopping cart trick. emoticon

Isn't the Grace of God Awesome? emoticon ~ Laura

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    What a wonderful attitude! I am so impressed! It actually rubbed off on me it was so glowing! emoticon emoticon emoticon

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TRAVELGRRL 3/6/2012 7:31PM

    It's great to look beyond the scale. AND, you aren't going up...and down...and up...and down, so that's a success in itself.

I'm so glad to see you've analyzed, and appreciate, all of the positive steps you've taken!

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NAMAARI 3/6/2012 7:23PM

    Good for you! Way to stick with it!!! I love the that you're 'jumping into life!' It's nice when we learn we can do hard things!! Thanks for the inspiration and encouragement! God is SO gracious!

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DRAWNTHISWAY 3/6/2012 7:18PM

    Good that you are looking better regardless of what the scale says! I'm so happy for the changes you are making in your life. I'm looking into food allergies or intolerances from which hubby and I are possibly suffering putting sugar and wheat are tops on the list. I am hesitant to leap into a change because hubby expresses an obvious dislike for having to be "weird" .. I'm just sick of the chronic sick that we seem to suffer.

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