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DAY 33 FULLNESS SCALE LISTENING TO YOUR BODY.

Wednesday, November 28, 2012

LEARNING TO RECOGNIZE HUNGRY.

RECOGNIZING WHEN YOU ARE FULL OR YOU HAVE ATE ENOUGH.

YOU HAVE TO LISTEN TO YOUR STOMACH INSTEAD OF LOOKING AT YOUR PLATE. WHEN EATING FOOD YOUR STOMACH MUSCLES BEGIN TO EXPAND TO ACCOMMODATE FOOD. IF YOU PAY SPECIAL ATTENTION TO HOW YOUR BELLY AREA FEELS YOU WILL DETERMINE THE AMOUNT OF FOOD YOU BODY REQUIRES.


THE THREE POINT FULLNESS SCALE (RECOGNIZING FULLNESS)


0 NEUTRAL, NOT HUNGER, NOT FULL.
+ 1 SATISFIED, COMFORTABLE, JUST RIGHT.
+ 2 TOO FULL, A LITTLE UNCOMFORTABLE .
+ 3 STUFFED MISERABLE.


THE RATING 0 IS THE SENSATION YOU FEEL AFTER A MEAL OR WHEN YOU ARE NOT THINKING ABOUT FOOD.

IF YOU USE THIS TECHNIQUE YOU WILL BEGIN TO NOTICE CHANGES WITH YOUR STOMACH LIKE SLIGHT PRESSURE. AFTER A FEW PRACTICE RUNS YOU WILL BE ABLE TO REACH A LEVEL WHERE YOU ARE SATISFIED AND YOUR STOMACH FEELS COMFORTABLE OF JUST RIGHT.

IF YOU CHOOSE TO KEEP EATING AFTER THIS LEVEL YOU BECOME PUFFY AND MISERABLE.

STOP EATING AT THE PLUS + 1 HUNGER SCALE, REGARDLESS OF WHATS LEFT ON YOUR PLATE. emoticon emoticon emoticon NO THANKS I'VE HAD ENOUGH.

  
  Member Comments About This Blog Post:

MARTY728 11/29/2012 12:41PM

    emoticon emoticon emoticon

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LUVSBULLDOGS 11/28/2012 11:22PM

    Hey, gf. Hope all this sticks with us. Great for the holiday season.

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NANCYPAT1 11/28/2012 6:34PM

    I like this idea. I had not seen the scale and I think it might be really useful. Here, I thought I KNEW everything!! Seriously though, I have more than half a century of dieting and trying to lose weight and never saw this before. Thanks for sharing it.

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DAY 32 LISTENING TO YOUR BODIES SERIES FROM 100 DAY OF WEIGHT LOSS (CHALLENGE) day 32

Monday, November 26, 2012

WHEN YOU FEE LIKE YOUR ARE STARVING YOU ARE MORE APT TO OVER EAT EVEN THOUGHT YOUR BODY WOULD OK WITH A LOT LESS FOOD.

emoticon emoticon EAT EVERY 3-5 HOURS.

FOR SOME GETTING TO THE HUNGRY LEADS TO MORE EATING PROBLEMS. RAISES HAND!! emoticon . YOU ALSO ARE PRONE NOT TO MAKE THE BEST FOOD CHOICES.

GOING OVER 5 HOURS AND NOT EATING INCREASES THE RISK OF OVER EATING.

THE AUTHOR OF THE 3 HOUR DIET JORGE CRUISE SUGGESTS IN HIS BOOK TO EAT EVERY 3 HOURS. THIS INCLUDES MEAL A AND SNACK AROUND THE CLOCK. KEEP A HEALTHY STASH OF HEALTHY SNACKS TO CARRY WITH YOU WHILE SHOPPING, IN MEETINGS OR ON AIRPLANES. (NOTE I DO NOT KNOW HOW THIS WORK SINCE THE THINGS THAT HAPPENED ON AIRPLANES. TAKING YOUR SHOES OFF ETC. PAT DOWNS SOMEONE WHO KNOWS ABOUT THAT CAN COMMENT ABOUT THAT ONE. I HAVE NOT FLOWN SINCE I WAS A GIRL

USE HUNGER AND CLOCKS


SOMETIMES HUNGER ALONE DOES NOT PROVIDE A SIGNAL FOR WHEN TO EAT IF YOU DELAY EATING OR DON'T GET HUNGER SIGNALS. YOU MAY NEED A DIFFERENT APPROACH.

PLAN YOUR MEAL TIME IN ADVANCE REGARDLESS OF HUNGER LEVELS.

emoticon NO PROBLEM I'M REQUIRED TO EAT EVERY 4-5 HOURS. GOING LONGER BETWEEN MEALS COULD SPELL T R O U B L E! MEDS I TAKE WORK WITH FOOD INTAKE. MOVING FORWARD! emoticon emoticon

  
  Member Comments About This Blog Post:

BABY_GIRL69 11/26/2012 6:44PM

    I ATE & ATE over the last few days & now I'm trying get back to me...

God bless & we can do it!!

Dee emoticon

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LEVELPATHS 11/26/2012 4:01PM

    I usually eat 3 meals a day and an evening snack. The meals are usually about 5 hours apart, and I usually eat about the same amount each day at those meal times (so usually more in the evening than at lunchtime). I find I am usually hungry up to an hour before meals and hungry for an evening snack too. I have learnt that nothing bad will happen to me just because I am hungry for a while! And I feel good when I'm hungry because i know that I'm eating right. I have enough fat reserves to last more than the hour I have to wait til lunchtime. :-)

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DAY 27 thur 30 BEHIND! 100 DAY WEIGHT LOSS CHALLENGE!

Tuesday, November 20, 2012

DAY 27 EAT DESSERT WHEN IT IS SPECIAL.

BE MORE PARTICULAR ABOUT DESSERTS!!!!!!!!!

SOMETIMES DESSERTS CAN PUSH YOU OVER CAL RANGE OR MAKES YOU UNCOMFORTABLY FULL. emoticon YUCK THIS TRUE!!

KEEP USING YOUR SAVORING TECHNIQUE INCLUDE A PLAN TO USE SMALL PORTIONS LESS OFTEN.

YOU CAN GAIN CONTROL OVER SWEETS OR DESSERTS BY USING THEN AT SPECIAL EVENTS.

IS THIS THE ONE?

YOUR SISTER INVITES YOU TO A PARTY THERE'S' HOME MADE CARROT CAKES (WHICH ARE ALWAYS AWESOME) THEN YOU ARE ATTENDING A SEMINAR AT A HOTEL. ON THEIR MENU IS CHOCOLATE PIE OR CARROT CAKE emoticon ..

DETERMINE WHATS SPECIAL...?

DON'T TRY TO JUSTIFY EATING DESSERTS BY SAYING ALL OF THEM ARE SPECIAL OCCASIONS CAUSE THEY ARE NOT! DECIDE HOW MUCH YOU WILL HAVE OF THE DESSERT AND WHAT TYPE DESSERT YOU WANT?

MY CHOICE WOULD BE CARROT CAKE OR CHEESE CAKE. BUT I AM NOT HUGH ON CAKES OR PIES. IF IT SPECIAL LIKE SISTER VISITING OR CHRISTMAS PARTY. I'D OPT FOR CARROT CAKE OR CHEESE CAKE TO BE SHARED WITH HUB'S. OH MY I REMEMBER HUB'S ASKING FOR CAKES 3 YEARS AGO ONE OF THEM WAS WAS A RED VELVET CAKE. I'D I LIKE AN APPLE OR BERRY BE CRISP... TRULY... BUT I WILL PLAY IT SAFE. emoticon


DAY 28



EATING BECAUSE IT IS THERE ON MY! emoticon SOMEONE RINGING MY BELL!

I'VE GOTTEN BETTER AT REFUSING FREE SAMPLE OF FOOD AT THE GROCERY STORE STILL I HAVE MUCH MORE WORK TO DO............

SOME MUCH HERE AND THERE, SOME MUCH EVERY WHERE.

IN THESE SITUATIONS YOU WERE NOT HUNGRY, AND NO PSYCHOLOGICAL NEED. YOU ATE CAUSE IT WAS THERE.

WHEN YOU GRAB FOOD BECAUSE ITS THERE YOU ARE NOT APPRECIATING THE FLAVORS.

STOP AUTOMATIC EATING!!

TO STOP AUTOPILOT EATING SAY TO YOURSELF "I DON'T HAVE TO EAT JUST BECAUSE IT IS THERE.


TIPS TO STOP AUTOMATIC EATING


1. BE ON GUARD AT STAFF MEETINGS, GATHERINGS, CHIP DIVING AT THE SOUL TRAIN LINE OF FOOD emoticon emoticon OR EVEN WHEN YOUR LOVED ONE BRINGS IN DOUGH NUTS. emoticon NO!! YOU CAN TELL YOURSELF "YOU DON'T HAVE TO EAT FOOD JUST BECAUSE IT IS THERE.

WHEN TEMPTING FOOD SHOW YOU TELL THEM TO GET LOST!!!

LEARN TO IGNORE FOOD INSTEAD OF CHASING IT. REMIND YOURSELF THAT YOU EAT TO FUEL YOUR BODY AND TO APPRECIATE FLAVORS.

JOHN 6:35 AND JESUS SAID UNTO THEN, I AM THE BREAD OF LIKE HE WHO COMES TO ME SHALL NEVER HUNGER; AND HE WHO BELIEVES ON ME SHALL NEVER THIRST....

MAN SHALL NOT LIVE BY BREAD ALONE BUT BY EVERY WORD THAT PROCEEDS OUT OF THE MOUTH OF GOD! I CAN DO ALL THINGS THUR CHRIST WHOM STRENGTHENS ME.



DAY 29 HANDHELD FOODS


HERE IS MY LIST: NUTS ALL KINDS, CHIPS, COOKIES AND CANDY. FOR SOME APPETIZERS AND PARTY SNACK FOODS ARE ON THE LIST TOO.

ONE FIST FULL GONE AND YOUR REACHING FOR ANOTHER ONE. THIS HAND-TO-MOUTH PATTERN IS ALMOST HARD TO STOP!


ADDICTIVE SNACK FOODS ............

WOW THEY FINAL HAVE A NAME.... THE FOOD THEMSELVES ARE NOT BAD THEY ARE EASILY OVER ATE. WITHOUT YOU REALIZING IT.


STRATEGIES TO TAME THE SNACK BEAST ADDICTION....

1. PUT SNACKS INTO A BOWL . THIS WAY YOU HAVE TO STOP AND THINK EACH TIME BEFORE YOU REFILL IT.

2. USE A SPOON FOR NUTS BEFORE TOSSING THEM INTO YOUR MOUTH..

3. PLACE THEM ONTO A FORK.

4. POUR SNACK LIKE CHIPS OR CRACKER ONTO A PLATE AND CRUSH THEM. OK THESE TECHNIQUES ARE TO MAKE IT SO HARD YOU WOULD HAVE TO REALLY WORK TO HAVE THEM OR GIVE THEM UP FROM FRUSTRATION. WELL ...

I WILL HAVE NUTS ONLY IN MY OATMEAL IN THE MORNINGS IN THE WINTER MONTHS, CRACKERS ONLY WITH SOUPS...SPOON INCLUDED. LOL! AND CHIPS HUMM ONLY WITH A SAMMIE FOR LUNCH. NOT FOR A SNACK!! COOKIES WELL ONLY NOW AND THEN. I AM COLLECTING HEALTHY/SIMPLE RECIPES FOR COOKIES. HUNGRY GIRL THEY HAVE SOME GREAT IDEAS!! CANDY ONLY FOR LOW TREATMENTS. BUT THE LOWS COULD ALMOST AVOIDED IF I EAT ON SCHEDULE AND THIS COULD PUT LOWS ON THE RUN.


DAY 30

POSTPONED EATING
GETTING BACK TO THE SNACK FOODS. THE SLOGAN YOU CAN'T HAVE JUST ONE. MAY HOLD TRUE...APPETIZIERS, DESSERTS AND SNACK TYPE FOODS TASTES AND TEXTURES TIRCK YOUR MOUTH INTO WANTING MORE.

MANAGING THESE FOODS IN A DIFFERENT WAY.....POSPONED EATING THEN LATER ANY WHERE TO 10 MINS TO AN HOUR OR A COUPLE OF HOURS.

REMIND YOURSELF TO WAIT. AT PARTIES TAKE A LOOK AT THE FOODS SERVED CAREFULLY. IT IS SUGGESTED TO EAT THE THE END OF THE EVENT. HOW WOULD THIS WORK AT CHRISTMAS DINNERS OR THANKGIVING? THE FOOD WOULD BE ALL GONE... emoticon CONTINUED...REFRAME FROM EATING MORE FOR A WHILE ..THEN DECIDE IF YOU NEED MORE FOOD.

THE BODIES SIGNALS HUNGER AND A NEED FOR FOOD.

LEVELS OF HUNGER

0 NETRAL NOT HUNGRY, NOT FULL (1-2 HOURS AFTER EATING).

-1 A LITTLE HUNGRY (FEELING HOLLOW OR TUMMY GROWLING).

-2 VERY HUNGRY.

-3 TOO HUNGRY YOU WANT TO EAT EVERYTHING IN SIGHT. CATCH IT RIGHT AWAY.

(FOR ME THIS IS DANGEROUS AND I AVOID THIS STAGE OF HUNGER MEDS AND NO FOOD DO NOT MIX. OTHER SYTEMS OF EXCESSIVE HUNGER ARE FEELING FAINT AND HEADACHE.)

MANAGE HUNGER EFFECTIVELY YOU HAVE TO RECOGNIZE IT AND RESPOND TO IT. EAT WITHIN 2-30 MIN.

IF I KNOW I WILL BE ON THE RUN TO AVOID GETTING OVERLY HUNGRY (ON MEDS AND REQUIRE FOOD TO WORK WITH THEM) I'LL CARRY HEALTHY SNACK LISED ON DAY 11 OR 12 ETC. SOME WHERE ALONG THE LINES. I AM REQIRED T OEAT ON TIME AND THIS INCLUDES MEALS AND SNACKS.

I WILL NOT POSTPONE EATING PER SA BUT I CAN JUDGE WHETHER I NEED CERTAIN EXTRA SNACKS. PARTIES AND MEETINGS PARTY FOOD WILL BE WORKED INTO MY MEAL PLAN IT IS A NECESSITIY

  
  Member Comments About This Blog Post:

SERIOUSLIM 11/20/2012 8:03PM

    As you say, it is a lot about planning; planning not to be overly hungry, planning to know what you will decide to eat on those special occasions.
Progress , not perfection.
we are learning!
emoticon

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LUVSBULLDOGS 11/20/2012 5:16PM

    You can do it!!! Every little thing we learn helps with our eating habits. WooHoo.

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PURPLE180 11/20/2012 4:39PM

    emoticon

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BABY_GIRL69 11/20/2012 4:18PM

    Take one fork/spoon full of food at a time. I think I have been having way too many cookies but I did get a compliment on my new riding boots. Go figure....lol Just thought I throw that in there to say, I know I wanna do better but I need to also stop buying snacks for myself!

God bless & Oh I bought your background pic for my daughter for Christmas....

Dee

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MARTY728 11/20/2012 3:37PM

    emoticon emoticon

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DAY 26 WHEN FOOD DISAPPOINTS YOU!

Monday, November 12, 2012

OH DEAR!

MATCH WHAT YOU WANT.

MAKE SURE YOUR FOOD MATCHES WHAT YOU WANT. APPRECIATING THE FLAVOR IS IMPORTANT.

THINK CAREFUL HOW YOU EXPECT THE FOOD TO TASTE--- HOT, COLD, SALTY OR TOO DRY OR MOIST.

SOMETIMES FOOD DISAPPOINTS!!!!

IF FOOD DOES NOT TASTE GOOD AS YOU HOPED, STOP EATING IT AND DUMP IT IN THE TRASH. THE REST WILL NOT BE ANY BETTER TASTING. emoticon.

LET IT GO!

IF YOU DON'T ENJOY THE FOOD BUT KEEP EATING IT ANYWAY, PERHAPS YOU ARE SLIPPING INTO EMOTIONAL EATING. MAYBE WANTING YOUR FAVORITE FOOD IS BAD AND YOU FORCE YOURSELF TO EAT SOMETHING YOU DID NOT LIKE? GET RID OF THE OLD RULES THAT SAYS TO EAT THE FOOD EVEN IF YOU DO NOT LIKE IT!! OR YOU HAVE TO CLEAN YOUR PLATE.

IF YOU DON'T LOVE IT, LEAVE IT. emoticon emoticon emoticon.

WALKING MY FAITH!

  
  Member Comments About This Blog Post:

CIERAPOET 11/19/2012 9:52AM

    Amen! You Told The Truth Sister! So Glad I'm Past That Point! Whew!!! Thinking Back I Truly Understand What I Was Doing. Too Bad I Didn't At The Time. Thank God For His GRACE! Be Blessed Always!!!
Deb
emoticon emoticon emoticon

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LEVELPATHS 11/15/2012 3:52PM

    And especially don't eat it all and then go eat something else to make up for the fact that you didn't like it. Just wait til the next meal. It's not far away! :-)

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LUVSBULLDOGS 11/12/2012 10:45PM

    If you don't love it, leave it. Love that.

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SERIOUSLIM 11/12/2012 7:23PM

    makes so much sense!

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DAY 23-25 WEIGHT LOSS CHALLENGE

Saturday, November 10, 2012

DAY 23

SAVORING YOUR FAVORITE FOODS


emoticon emoticon.

WITH THIS TECHNIQUE YOU CAN EAT SMALL AMOUNTS AT A TIME WHILE PAYING ATTENTION TO THE TASTE AND FEEL OF THE FOOD.

CHOOSE A FOOD OR TREAT THAT YOU CAN EAT WITH 5 OR 6 BITES. LINDA CHOOSE TO USE ANDES BRAND THREE LAYERED RECTANGLE MINT. BUT I AM NOT FOND OF CHOCOLATE AND MINT TOGETHER emoticon. MINE WOULD BE A CHOCOLATE HERSHEY KISS OR A SMALL COOKIE..JUST MY CHOICE. YOU COULD ALSO USE FOODS LIKE PIZZA AND SPAGHETTI OR OTHER ENTRIES ARE DISHES.

HERE GOES***

1. SLOWLY UNWRAP THE TREAT. SMELL IT. TAKE IN THE AROMA,

2. IF YOU USE CHOCOLATE KISSES OR ETC. SLOWLY BITE OFF ONE OF THE 4 CORNERS OF THE CANDY. THEN ONE AT A TIME THE OTHER CORNERS.

3. WHILE YOU EAT NOTICE THE TASTE AND HOW THEY FEEL IN YOUR MOUTH.

4. NEXT BITE HALF OF THE CANDY.

5. THEN FINISH OFF THE CANDY. THIS SHOULD HAVE TAKEN 6 BITES. emoticon .

FOCUS ON THE SENSATION OF SWALLOWING. NOTICE BITES S THEY MOVE DOWN YOUR THROAT AND INTO YOUR TUMMY.

NOW I TIRED THIS AND IT WORKS..

THIS COULD ALSO WORK WITH A SMALL COOKIE LIKE A VANILLA WAFER OR SMALL COOKIE OF YOUR CHOICE.

ONE IS ENOUGH??

ASK YOURSELF IF ONE IS ENOUGH?? USUALLY THE VERDICT IS NO! BUT WHEN YOU EAT WITH AWARENESS YOU CAN GET ENJOYMENT AND SATISFACTION. WHEN YOU APPRECIATE THE TASTE OF FOOD YOU GET WHAT YOU WANT AND THE CRAVINGS STOP AND YOU FEEL YOU DON'T NEED ANY MORE.

NEXT TIME WITH SPECIAL TREATS SAVOR IT, NOTICE EVERY DETAIL TAKE TINY BITES THE SIZE OF 1 TSP PAY ATTENTION AS YOU EAT THE FOOD.



DAY 24


EAT FOR SATISFACTION


WHOSE RINGING MY BELL?? emoticon .

IF YOU ARE REACHING FOR OTHER FIST OF FOOD WHEN YOU HAVEN' FINISHED THEN THE FOOD YOU'RE EATING CAN NOT DO IT'S JOB.

TO HELP WITH THIS EAT SLOWLY. PAY ATTENTION TO EVERY SINGLE BILE AND APPRECIATE YOUR FOOD.

LET THE FOOD IN.

NOTICE HOW HOT GREEN TEAS, HERBAL TEAS OR HOT CHOCOLATE (MY CHOICE NOT PUCKY COFFEE) emoticon AS YOU SIP IT BRING ENJOYMENT AND SATISFACTION? IT SOOTHES AND RELAXES YOU.

EATING WORKS THE SAME WAY IF YOU ARE DETERMINED TO APPRECIATE FLAVORS AND PRACTICE GETTING SATISFACTION FROM FOOD WITHOUT FEELING GUILTY OR HAVING REMORSE. IN ORDER TO FEEL SATISFIED BY FOOD YOU HAVE TO BE ABLE TO GET IT IN. (SOUNDING LIKE USING FUEL FOODS FROM EARLY DAYS OF THIS CHALLENGE) EAT FUEL FOODS AND USE FILLER FOODS SPARINGLY...FACT IS MOST OF THE FILLER FOODS ARE FILLED WITH FATS, SUGARS AND ARE VOID OF NUTRIENTS. WOW! BUT WHY DO THEY TASTE SO GOOD? emoticon BE QUITE YOU!

SAVORING YOUR FOOD HELP WITH SATISFACTION... YOU ARE GIVE YOURSELF PERMISSION TO ENJOY FOOD AND NOT FEEL GUILTY ABOUT EATING IT. YOU HAVE SATISFIED YOUR CRAVING. AND YOU WON'T HAVE TO GO IN SEARCH OF MORE FOOD TO EAT. emoticonI AM DONE!!

DECIDE WHAT YOU REALLY WANT. IF YOU EAT AND YOU ARE NOT SATISFIED AND KEEP EATING. THEN YOU NEED NURTURING ON SOME OTHER LEVEL. EMOTIONAL EATING DOES NOT SOLVE ANY THING AND IT CAN BRING FRUSTRATION RATHER THAN HEALING.



DAY 25


SMALLER AMOUNTS, LESS OFTEN..


YOU DON'T HAVE TO STOP EATING ALL YOUR FAVORITE FOODS TO DROP POUNDS. PLAN THEM WITHIN YOUR MEAL PLAN WITH SPECIAL GUIDANCE.

DECIDE HOW MUCH IS A SMALLER AMOUNT THEN DECIDE HOW OFTEN YOU'LL HAVE IT.
MY CASE IS SPECIAL INDEED. I WILL LOOK FOR LESS SODIUM, LOWER FAT AND LESS CARB GOODIES AS MUCH AS POSSIBLE..MY CHOICE IS WEIGHT WATCHERS PACKAGED GOODIES AND HEALTHIER VERSIONS. I COULD ALWAYS BAKE THEM OF MAKE THEM MYSELF HUNGRY GIRL HAS SOME GREAT SUBSTITUTES ON THEIR SITE. AND I GET THEIR EMAILS DAILY. I MAY HAVE A SPECIAL TREAT ONCE A WEEK OR ON A SPECIAL OCCASION.


AVOID FEELING DEPRIVED....

WITH A PLANNED FAVORITE FOOD INTO YOUR MEAL PLAN YOU CAN LOOK FORWARD TO HAVING IT ALL WEEK. YOU DO NOT FEEL LEFT OUT THIS WAY. AND IN MY CASE i DO NOT HAVE TO EXPLAIN WHY I CAN'T HAVE A CERTAIN FOODS WHEN AT SPECIAL GATHERINGS. AND CELEBRATIONS. I CAN ALSO TELL THEM I AM EATING IN A NEW HEALTIHER WAY.

  


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