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DAY 6 AND 7 100 DAYS OF WEIGHT LOSS CHALLENGE LINDA SPANGLE...

Monday, September 05, 2011

PROTECTING MY PROGRAM...

DON'T TEST MY WILL POWER. WATCH FOR WAYS TO RECOGNIZE AND AVOID SITUATION THAT MIGHT CAUSE ME TO WEAKEN.
emoticonNo Problem!!

NOT JUST YET. (POWER PHRASE) GOES A LONG WAY. OR I'LL HAVE IT LATER FOR FOOD PUSHERS. IF THEY INSIST FLEE!!!!!

IDENTIFY AT LEAST 3 HIGH RISK TIMES OR EVENTS SUCH AS FAMILY GATHERINGS PARTIES (FOR ME QUIET TIMES OR THE WEEKENDS.

1. THIS IS NOT A GATHERING SITUATION BUT:
STRESS, ANGER AND ANXIETY IS AN ISSUE FOR ME. (LAYING IT ON THE LINE HERE)
I AM BETTER AT ANGER EATING. IT IS BETTER FOR ME TO TALK IT OUT IF NOT I'LL EAT ABOUT IT. OR USE AEROBICS VISUALIZATION MODE.

ANXIETY...I HAVE TO TRUST GOD MORE IN THESE SITUATIONS. AFTER ALL GOD SAID HE WILL NEVER LEAVE OR FORSAKE ME. GOD DON'T LIE. HE PROMISED!!HE CAN DELIVER!

DAILY STRESS DEALING WITH MY YOUNGER SON WHO IS SPECIAL NEEDS. NOW HE IS A TEENAGER AND WE ALL KNOW WHAT IS LIKE. TEENAGERS ARE TEENAGERS REGARDLESS IF THEY ARE SPECIAL NEEDS ARE NOT. GETTING SUPPORT FROM DH WILL BE A BIG FACTOR!! DEEP BREATHING (not please I am not into the new age stuff). I HAVE FOUND DEEP BREATHING VERY HELPFUL FOR ME. PILATES, TAKING QUIET BREAKS AND TEA TIME. I REALLY NEED TO BE ON GUARD AND BE CONSISTENT WITH THIS. I ALSO NEED TO JOURNAL IN MY FITNESS AND DIET JOURNAL. I AM USING MY FAITH MORE.

2. LATE IN THE EVENING.. DEVELOP AND KEEP BEDTIME ROUTINES. I AM THE WORLD WORST NIGHT OWL.

AFTER DAILY CHORES AND ASSISTING WITH MY YOUNGER SON. BATH/FACIALS TEA TIME, DEVOTIONS AND READING. LEARNED THAT IT IS BEST TO GO TO BED AT THE SAME TIME DAILY. ON THE WEEKENDS I USED TO STAY IN BED LATER BUT LEARNED AT IS BEST TO WAKE UP AS IF I AM PREPARING MY SON FOR SCHOOL. I CAN ALWAYS TAKE A NAP ON THE WEEKENDS. SO IN BED BY 11 PM. NO EXCUSES.

3. WEEKENDS JUST REST TIME FOR ME AND I TEND TO LET GO......I HAVE SOME
EXTRA TIME ON MY HANDS AND THINGS ARE VERY LOW KEY... I USE CROCHETING FOR RELAXING, PRAY, WORK ON THIS PROGRAM. AND READ MY NEW FIND. I SHOULD REALLY JUDGE WHITHER I NEED TO EAT IN THE WIDE RANGE ON THE WEEKENDS. ESPECIALLY IF HAD SOME SLIPS DURING THE WEEK. MOST WEEKENDS I NEVER EXERCISE. I WAS TAKING SATURDAYS AS AN OPTIONAL EXERCISE DAY. SUNDAY IS MY OFF DAY REGARDLESS!!!!!!!! IF I HAVE REACHED MY CAL BURN FOR THE WEEK THEN IT IS WEIGHTS OR PILATES. IF GIVEN EXTRA STRENGTH AEROBICS. I CAN JUDGE THIS.

4. GOING OUT TO EAT ON OCCASION.

I LEARNED THE HARD TO HAVE FRESH VEGGIES AND FRUIT WITH THE OPTION OF A PROTEIN. USUALLY A BIG SALAD BUT I WATCH THE CROUTONS AND DRESSING. YOU CAN OVER DUE ANYTHING EVEN A SALAD.

if is my own personal view that they add extra somethings in the food that makes you crave more food. To prove my point (in my own view) I did an experiment when I went out to eat i ate more than fresh veggies and fruits. When i got home i was starved and waned more food. now I only eat fresh veggies and fruit with a little protein. I avoid yeast roll all together. I have to tell the waitress no thank when she comes around with BITE SIZE GOODIES while we were eating our meal. Once she came with fried cheese stick and then the other time it was miniature cinnamon bites. Dh welcomed them all. I did not that time. I HAVE TO USE "I'LL HAVE IT ANOTHER TIME WITH THE WAITRESS AND HD. HE OFFERS ME GOODIES THAT I DO NOT WANT. THIS HIGH RISK TO ME CAUSE MANY FOLKS LOVE YOU WITH FOOD. THEY LOVE YOU TO DEATH LITERALLY!!! lol! I DON'T THINK HE WOULD SABOTAGE ME ON PURPOSE. HE IS LEARNING TO ME LOVE WITHOUT FOODING ME. BUT THIS IS A JOURNEY FOR HIM TOO. I HAVE HEARD THE PHRASE FROM HIM: IF YOU LOVE ME WOULD EAT IT. MY RESPONSE IS: IF YOU TRULY LOVED ME YOU WOULD NOT OFFER IT. OH WELL HE HAS GOT BETTER AT NOT OFFERING I HAVE TO REMIND AT TIMES. KEEP GOING AND WALKING BY FAITH.

  
  Member Comments About This Blog Post:

BIGDAD1211 9/20/2011 10:38PM

    emoticon emoticon emoticon emoticon I love your strength! I get so weak on the weekend but I have been doing better. Keep up the great job!!

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TEENY_BIKINI 9/15/2011 4:11PM

    emoticon

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BABY_GIRL69 9/6/2011 2:47PM

    You have to make healthier choices for you. If my dh asked me to try this I might but most of the time I try to stay away from doing that cause it might start me to craving things that I normally don't even think about. My girlfriend raves about this vanilla shake place or some other place & I stay away cause I love me a vanilla shake!

God bless & thanks for sharing!

Dee

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LIFEWALK 9/6/2011 12:53PM

    emoticon{{{Grace}}} so much here that is the same for me, I was nodding all the way through. I am interested in the aerobics visualization if you have a chance to explain that further.

I have noticed with dh (& some of my friends & family too) that as I change how I eat, in the home and out socially, that they are losing their cook & eating companion. DH has resisted at times b/c he still has not embraced changing although in his head he will understand what I'm saying but then he brings me treats like he used to to please me... old habits between us are changing too, so I have foudn these are ongoing issues.

What I love about these days is how empowering and encouraging the skills are to keep me going... I do think it helps to take time daily for what I call vespers, a time to pray & ponder, and gather thoughts... I often take mini-mental bubblebaths, you've probably heard me talk about them over time, but it is a few minutes to regroup and regain when I start to lose it...

and like you, sometimes the anger eating is the worst to change/regroup... sometimes it is physical or verbal expression helps me pop the anxiety that goes with it... hence wondering the aerobic visualization... i think the words might describe what I am doing by accident, eh?

(sigh) sometimes it just feels so hard and stretches b4 us... it is then the scriptures, faith help me... that I just have to deal with today, that our Lord will give me strength today, in this valley (Psalms 23); all things are possible, and to him all things in prayer. And I thank him for having a place & friends to talk about it with! (grins :)

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WARMSPRINGDAY 9/5/2011 10:20AM

    I've tried the "I think I'll wait" phrase and it works.

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WHISPERINGPINE4 9/5/2011 10:15AM

    emoticon blog

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Day 4 and 5 (100 day challenge w/ Linda Spangle)

Saturday, August 20, 2011




DAY 4 SETTING BOUNDARIES NOT DIETS ( THAT DOES SOUND SO MUCH BETTER?) IT DOES TO ME.

INSTEAD OF GETTING STUCK ON THE WORD DIET THINK OF IT AS SETTING BOUNDARIES---WHICH ARE FLEXIBLE. THEY PROVIDE GUIDELINES, BUT AT THE SAME TIME THEY ALLOW FOR COMMON SENSE AND GOOD JUDGEMENT.

TIMES WHEN I AM FEELING STRONGER AND FOCUSED ON MY DIET I CAN MOVE THE BOUNDARIES CLOSER TOGETHER MAKING THE ROAD NARROWER. AND WHEN USING THE WIDER PLAN I CAN ADD MORE VARIETY. BUT NEVER GET OFF THE BOUNDARIES COMPLETELY. MEANING THROWING CAUTION TO THE WIND AND EATING EVERYTHING EXCEPT THE KITCHEN SINK. emoticon.


NARROW BOUNDARIES PLAN:

STAY 1200-1625 CALORIE RANGE

EAT AT LEAST 2 MEALS AT THE TABLE DAILY.

EAT WITHIN HEALTHY FAT RANGE.

RECORD WHAT I ATE 7 DAYS A WEEK. ON SPARK OR ON PAPER.


5 DAYS WEEK OF EXERCISE (THIS INCLUDES 2 DAYS OF WEIGHT) I STRUGGLE WITH WEIGHTS BUT TIME FOR A CHANGE.

NO FRIED FOODS (I HAVE OVER COME FRIED CHICKEN AND OTHER FRIED FOODS) emoticon.

PIZZA DAY IS EVERY SATURDAY. I HAVE SUBSTITUTED THAT WITH A VEGGIE AND BEAN SALAD WITH A HEALTHY VERSION OF TORTILLA CHIPS

NO SWEETS (BY FAITH) emoticon.

PORTION CONTROL DAILY.

RESTRICTED EATING OUT!!! ONCE EVERY FEW MONTHS

8 - 10 GLASSES OF WATER NO EXCEPTIONS!!!! emoticon.


**GOALS TO BE WORKED OUT WITHIN MY DIABETIC PLAN AND MEDICATIONS. ***



WIDER BOUNDARIES PLAN:

CAL RANGE OF 1480-1800

NOW I REALIZE OVER EATING CAUSED ME TO JOIN SPARK IN THE FIRST PLACE. THE WHOLE POINT IS TO BE FLEXIBLE WITHOUT LOSING SIGHT OF GOALS THAT ARE IN PLACE.

EAT A HEALTHY DESSERT ONCE A WEEK. MEANING WITHIN MY DIABETIC RANGE. PLACE A LIMIT ONE SERVING A WEEK. MODERATION. BE AWARE OF TRIGGER FOODS.

WHICH ARE:

PIZZA-- I CROSSED IT OUT. IT HAS A NEGATIVE AFFECT ON MY BLOOD SUGARS AND I COULD NOT STOP AT ONE PIECE. emoticon.

NUTS-- ONLY WITH OATMEAL FOR BREAKFAST AND IN SMALL AMOUNTS.
IT IS SAID THAT IT IS BETTER TO HAVE UN-SHELLED NUTS THAT WAY YOU EAT LESS??? NOT ME ONLY WITH MY OATMEAL. MAKE IT YUMMY!

SWEETS--MODERATION CAN'T STOP ONCE I START. MY CHOICE WILL HEALTHY VERSIONS OF COOKIES FROM THE HEALTH FOOD STORE. PUDDINGS OR WEIGHT WATCHER PACKAGED CAKES ONLY. NO REGULAR CAKES OR COOKIES. OR OVER EATING. THIS HOW I GAINED THE WEIGHT AND CAUSED WEIGHT GAIN. AND POSSIBLY DIABETES((PLEASE NO OFFENSE* THIS IS MY VIEW AND* AND MY BLOG)).

PORTION CONTROL TRIGGER FOODS. AND ABSOLUTELY NO SWEETS IF EE IS INVOLVED. THIS HOW I GAINED WEIGH AND BECAME DIABETIC*** AGAIN NO OFFENSE TO ANY ONE WHO IS DIABETIC. THIS IS MY BLOG*******AND MY PLANS ONLY!


BREAD ONLY WITHIN IN DIABETIC PLANS. BUT MY MY MY DO I LOVE IT!! emoticon.


POTATOES ONCE A MONTH. MY CHOICE IS CURLY FRIES.

6 GLASSES OF WATER DAILY.

EXERCISE 6 DAYS A WEEK IF I AM ON THE WIDE PLAN.

RECORD ONLY 5 DAYS A WEEK WHAT I ATE.


***THESE GOAL WILL BE WITHIN MY DIABETIC GOALS AND MEDICATIONS******



DAY 5

MAGIC NOTEBOOK : JOURNAL WRITE YOUR THOUGHTS DOWN CONCERNING EATING. YOUR THOUGHTS, EMOTIONS. HELPS MANAGE YOUR EATING PATTERNS. OR EVEN WRITING ABOUT THE FOOD YOU CRAVE DESCRIBE IT ON PAPER OR ELSE WHERE. FOR EXAMPLE I USED TO CRAVE CERTAIN FOODS SUCH AS PIZZA. OH THE SMELL OF IT AND THE SIGHT USED TO MAKE MY KNEES ALMOST BUCKLE. BUT THAT WAS IN THE PAST. I THINK OF IT AS POISON TO ME. NOT THAT IT TASTE BAD. IT IS JUST NOT GOOD FOR ME AT THE PRESENT TIME. OR ANOTHER OPTION IS TO HAVE THE CRAVED FOOD AT ANOTHER TIME. I HAVE TRIED THIS AND I ENDED UP FORGETTING ALL ABOUT THE FOOD I THOUGHT I HAD TO HAVE.

UPDATE: I HAVE CONTINUED EATING MY OATMEAL, LEARNED TO LOVE GREEN TEA WITHOUT ANY SUGAR SUBSTITUTE. MY EXERCISE HAVE ON TARGET FOR TWO WEEKS. I HAVE EVEN BUSTED UP 25 MINS ON MY NEW BIKE!!!! THAT THING IS A KILLER!!!!!THE ONLY EXCEPTION IS TODAY AND I HAVE BEEN BATTLE LOW SUGAR READINGS. I WILL STAY ON TOP OF THIS WITH THE HELP OF MY FAITH.
AFTER ALL I FOR SURE WALK BY FAITH AND NOT FOR SIGHT. emoticon I AM LOVING CROCHETING AND I HAVE MADE ABOUT 8 CROCHETED LEARIET ANKLETS AND NECKLACES, CROCHET A BROOMSTICK STITCH WRAP AND ON MY SECOND WRAP WITH BEADING. NEXT WILL BE A LOG CABIN THROW. CAN'T WAIT!! IT IS A GOOD STRESS RELIEVER TOO.

  
  Member Comments About This Blog Post:

ANGEL636 8/30/2011 2:53AM

    emoticon I struggle with boundaries.
Love the " learn to like green tea without sweetner"
Great blog, thanks for sharing. emoticon

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LIFEWALK 8/21/2011 9:26PM

    emoticon emoticon emoticonyou're off to a gr8 start! the wider road is a concept that helps me profoundly & so fits with SparkPeople ranges & diabetic guidelines! Sounds like you have made some yummy choices that will work well for you too... I know I so struggled accepting that some foods are just too big of triggers for me now..... (sighs) and I was so surprised at how much certain foods can harm us (with respect to diabetes...) when we overeat like our inner 2 yr old child would like to! LOL and I can't tell you how much I miss fried chicken when we go camping... (sighs) Anyway, all in all, love your blog & your thoughts & seems like you are doing well which makes my heart happy4u :)

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ANUSCHKA9 8/20/2011 6:45PM

    No fried foods and no pizza. That's a tough one. Sounds like you're on the right track. emoticon

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DAWN.BELIEVES 8/20/2011 2:39PM

    Sounds like you have some good boundries to keep you in line. I too like following 'boundaries' more than a 'diet'.

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MISSLISA1973 8/20/2011 7:11AM

    I'm working on boundaries in a lot of areas in my life. I never thought of considering setting boundaries in this way, but it's really true. Thanks for sharing!

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Day 3 (100 day challenge w/ Linda Spangle)

Thursday, June 09, 2011

DO IT ANYWAY

COMMITTED MEANS DO IT ANYWAY.

Focus on your action, not just your feelings.

Each day take a few steps that move you forward even if you don't feel like it.

Boy I need to catch on fire with this. I am good at starting something but sticking with it can be a problem. Working on it.

Since it helps to see my goals laid out. I've went back and borrowed from some old post.






1. Eat 2 -3 fruits daily. emoticon


2. Eat 3-5 veggies daily. emoticon



3. Strength training 1-2 time a week. emoticon


4. Aerobics 2-3 times a week. emoticon emoticon


5. Eat Oatmeal or a whole grain with breakfast. emoticon


6. Daily care/facials pedicures. emoticonYes I am a girly girl. Besides I have to fight harder I'll be turning 51 in September. This includes weight training Sorry but I don't like it.Yes I know the benefits yada, yada, yada. I enjoy pilates more!!!



7. Journal weekly this pertains to emotional eating. It helps to write about what is going or not going write in life. I found out the hard way bottling things up inside does not go well for me. But, tact can be a factor. What you say can crush or uplift a person. The tongue is a fire, a world of iniquity:so is the tongue among our members, that it defiles the whole body, and sets on fire the course of nature and it is set on fire of hell. James 3:6. sometimes I have take a breath and step back and pray..... I use to eat when I was angry but that I do not do any more. I found aerobics visualization helps. walking etc. Right now I am dealing with some hormonal issues and find myself being overly emotional a little. NOW Wait all those who know me know I am not a down trodden person. Believe me I am praying myself thur. I know what God says I am and I know whose I am. I haven't gotton anything twisted on that end. LOL! I have also begin to crochet again so this will be a part of some helps with stress etc.

8. Devotionals daily. emoticon emoticon


The Summer vacation will start Friday coming. So I am walking by faith with this

  
  Member Comments About This Blog Post:

BIGDAD1211 8/10/2011 9:22PM

    You are so awesome!! Keep up the good work!!
In Jesus Name
Greg
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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ANUSCHKA9 6/9/2011 11:39PM

    Sounds like a good plan to me. You go girl!

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BABY_GIRL69 6/9/2011 11:00PM

    Sounds like you got a plan. . . .God bless & lets do it now. . .Dee

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LIFEWALK 6/9/2011 4:07PM

    Love this! Thank you for mentioning this and the verse, I also struggle with the strong emotions & have recently noticed quick to anger... (hugs)

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NEHITA 6/9/2011 1:22PM

    I love this. I am in agreement with you.

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SHASSYSUE2 6/9/2011 1:21PM

    I like the goals, I need to copy them down for me!!! You go for it, all of it!!! You can do it!!!!

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100 DAY CHALLENGE w/ LINDA SPANGLE (Life to hard Food is EASY!)

Thursday, June 09, 2011

DAY 2

Interested or Committed?

Interested slips away quickly, Blaming other when you eat certain things, or you have a moment of weakness. yada, yada, yada Oh yes I stepped on my own toes. I've had slipped moments.

Committed is a stick with it mode no matter what. You work on staying motivated and strong knowing results will follow.

I was committed to going to bed at 11:00 pm and I did it!

The race is not given to strong but to those who endure. That sure is me. I am a work in progress. My motto is even if I have to crawl on all fours I will make it with God grace.

  
  Member Comments About This Blog Post:

LIFEWALK 6/9/2011 2:32PM

    emoticon emoticon emoticon

nightowl here... *yay* u!

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NEHITA 6/9/2011 1:20PM

    So true. Awesome blog.

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Launching 100 Days Challenge(Yep I am beginning again.

Friday, June 03, 2011

I have read my 1 day yet but it will begin today.... emoticon

Day 1

Have got my list for losing weight.

Change my thinking ...No those ugly voices do not have the last say. My previous failures does not have any affect on my ability to success. Those voices do NOT have the last say. I do.

  
  Member Comments About This Blog Post:

LIFEWALK 6/9/2011 2:24PM

    rats! moving this to day 2... (i had click malfunction... lol ;)

Comment edited on: 6/9/2011 2:25:18 PM

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JC____ 6/6/2011 10:25AM

    Good luck on your new challenge - emoticon

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LIFEWALK 6/3/2011 7:19PM

    No they don't! Because that was b4 & now u r different!!!

emoticon emoticon emoticonmethinks emoticon

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NEHITA 6/3/2011 10:58AM

    In your corner rooting you on. I'm your BIGGEST emoticon. See me on the sidelines in my LITTLE cheerleader outfit. I look cute too emoticon

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IAM_HIS2 6/3/2011 9:49AM

    Thank you for this great blog and inspiration!!

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