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DAY 54 EATING TO FEEL BETTER-- 100 DAYS OF WEIGHT LOSS CHALLENGE

Saturday, January 26, 2013

DAY 54 EATING TO FEEL BETTER.

I WILL EAT TO FEEL BETTER. THOSE WORDS SLIP OUT OF OUR MOUTHS SO EASY............ WHEN YOU'RE BORED, STRESSED AND PHYSICALLY ILL FOOD COMES TO MIND. FOOD TENDS TO PROVIDES AN APPEALING CURE FOR EVERYTHING---FROM A COLD OR THE FLU TO EXHAUSTION AFTER A LONG DAY.

SOMETIMES YOU REALLY DO NEED FOOD. IF YOU'RE TIRED BECAUSE YOUR BODY NEED FUEL, EATING WILL MAKE YOU FEEL BETTER. BUT HAVING AN ENERGY DROP MAY NOT ALWAYS MEAN IT IS TIME TO EAT.

TRY AND GAUGE THE DIFFERENCE BETWEEN YOUR FUEL NEEDS (PHYSICAL HUNGER) AND WANTING AN EMOTIONAL FIX (HEAD HUNGER).

WHY RE YOU TIRED?? BEFORE REACHING FOR GOOD THINK ABOUT WHAT COULD BE MAKING YOU TIRED? IF YOU NEED TO CALM DOWN OR DE-STRESS TRY SOME DEEP BREATHING. EXERCISE IS A BETTER OPTION OVER EATING. TAKE A BREAK FROM YOUR TASKS YOUR WORKING ON.

RECOGNIZE WHEN YOU NEED TO REST. DON'T REACH FOR FOOD, THEN GO TO BED. TAKE A NAP OR CLOSE YOUR EYES FOR A FEW MINUTES. TRY SIPPING HOT TEA OR DIET DRINK ALLOW YOUR BODY TO RELAX. MUSIC CAN PROVIDE A WAY TO RE-ENERGIZE. MATCH YOUR ENERGY TO THE DESIRED MUSIC YOU WANT TO HEAR. (FOR ME) IT IS RELAXING SPA MUSIC IF A WANT TO UNWIND.

BREAK THE HABIT OF REACHING FOR FOOD WHEN TIRED. DO SOMETHING ELSE FIRST AND SEE IF THAT TAKES CARE OF THE PROBLEM.

NON FOOD METHODS TO BOOST ENERGY.

EXERCISE REVIVES. MAKE SURE YOU HAVE ENOUGH WATER DEHYDRATION CAN ADD TO YOUR TIREDNESS.

GET SOME REST. TAKE A NAP. GO TO BED EARLIER. FORCE YOURSELF TO GO TO REST WHEN YOU NEED IT.

DISTRACT YOURSELF. GO SHOPPING, START A CRAFT, READ A BOOK. WHEN YOU KEEP BUSY YOU MAY FIND THAT YOUR TIREDNESS LIFTS WITHOUT FOOD.

WATCHING TV OR PLAYING COMPUTER GAMES CAN MAKE YOU FEEL DULL RATHER THAN REVIVED.

  
  Member Comments About This Blog Post:

GETSALONG 1/26/2013 11:36PM

  lol, it's late, i'm tired, and it dawns on me... i want both... food & nap! :::nods::: yep, how true is this lesson!

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FOXFIRENDTS 1/26/2013 7:57PM

    emoticon

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DAY 53 FOOD IS MY BEST FRIEND 100 DAYS WEIGHT LOSS CHALLENGE

Saturday, January 26, 2013

DAY 53 FOOD IS MY BEST FRIEND

MOST OF THE TIME, WE DON'T REALLY WANT TO DO EMOTIONAL EATING. BOREDOM, LONELESS, PERIODS OF STRESS, ANGER...WE RATHER HAVE THESE EMOTIONS TAKEN CARE OF SOME OTHER WAY—WITH AN ARM AROUND US, AN ENCOURAGING WORD, EVEN WITH SOMETHING ON THE TELLY.

DURING OUR SEARCH FOR SOLUTIONS WHEN WE COME UP EMPTY WE'RE LEFT TRYING TO FIX OUR OWN PROBLEMS.

FOOD WORKS FOR EVERYTHING.!! EATING PROVIDES RELIEF. FOOD ENTERTAINS YOU WHEN YOU 'RE BORED, AN OUTLET WHEN YOU'RE MAD, HEALS YOUR SOUL WHEN YOU ARE AND LONELY. HELPS YOU FEEL COMFORTED AND NURTURED WHEN LIFE GETS YOU DOWN. PROVIDES A SHIELD THAT PROTECTS YOU FROM UNCOMFORTABLE EMOTIONS LIFE GRIEF. FOOD HELPS WHEN YOU FEEL ANXIOUS OR AFRAID. EATING CAN PROVIDE STAMINA AND BOOST YOUR COURAGE. FOOD CAN BECOME YOUR SECURITY BLANKET THAT GETS YOU THOUGH THE EVENING WITHOUT HAVING TO DEAL WITH PEOPLE OR SMALL TALK CONVERSATIONS AT SOCIAL GATHERINGS. WITH FOOD CLOSE BY YOU FEEL STRONG ENOUGH TO DEAL WITH YOUR ISSUES.

CHANGE THE PATTERNS...

FOOD WORKS, BUT WHEN ITS USED IMPROPERLY IT CAN ALSO HARM YOUR WEIGHT AND HEALTH. EXAMINE YOUR FOOD STRUGGLES. DO YOU FEEL OUT OF CONTROL AROUND FOOD?? WISH YOU HAD SOME OTHER WAYS TO MANAGE YOUR FOOD CHALLENGES?? IF YOU LOOKED TO FOOD TO FIX YOUR EMOTIONAL NEEDS TIME TO CHANGE THE PATTERN.

WHAT WORKS FOR ONE MAY NOT WORK FOR SOMEONE ELSE. BUT THIS WHAT WORKS FOR ME :

ANGER- TALK TO THE OFFENDER IF THE PERSON IS NOT AVAILABLE THEN WRITE ABOUT IT. I FIND WRITING IT OUT TAKES THE ANGER FROM ME. I THEN BURN THE NOTE. FOR ME IT HAS A CLEANSING AFFECT ON ME. TAKE IT AWAY.

FOR STRESS(WOW I COULD HAVE USED THIS FRIDAY) NOTE THIS PART WAS TAKEN FROM THE BECK PRINCIPALS “ACKNOWLEDGE THAT YOU ARE STRESSED “IT IS TRUE THAT I AM UNDER A LOT OF STRESS RIGHT NOW. ITS NOT WORTH IT TO THROW IN THE TOWEL AND STOP WATCHING WHAT I EAT. I'LL GAIN WEIGHT. FOOD IS JUST A MOMENTARY FIX THAT COMES WITH NEGATIVE CONSEQUENCES. THE STRESSFUL PERIOD WILL EASE SOONER OR LATER.

SKILL FOR COMBATING STRESS (FOR ME)

1. DISTRACTION CHART ON THE BLOG BEFORE THIS ONE. LOL!

2. EXERCISE 10 MIN SESSIONS OF PILATES, WALKING, DEEP BREATHING. YES I KNOW IT SOUNDS FUNNY BUT IT WORKS FOR ME.

3. PRAYER—BELIEVING GOD WILL TAKE ME THUR THIS TIME OF TEMPTATION READ VICTORY VERSES.

4. IF A FALL PICTURE MYSELF LOSING CONTROL AND NOT REACHING MY WEIGHT LOSS GOALS. HEALTH WISE I CAN NOT KEEP GAINING WEIGHT. IT COULD SPELL PROBLEMS FOR ME IN THE FUTURE OR NOW. DIABETES DOES NOT PLAY FAIR. SO I AM GOING TO STAY AHEAD OF IT.

5. Keep UP WITH YOUR WEIGHT IF STRESSED. This IS WHAT WORKS FOR ME AND I AM AM WORKING ON IT EACH DAY. YOU CAN TAKE FROM MY LIST AND ADD OR TAKE AWAY. MAKE IT YOUR WAY.

  
  Member Comments About This Blog Post:

GETSALONG 1/26/2013 11:35PM

  emoticon good skills list! i think it really helps to acknowledge the emotion/stress too...

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DAY 52 FOOD AS AN INSTANT FIX.

Thursday, January 24, 2013

FOOD DOES PROVIDE AN INSTANT FIX. IN OUR FAST FOOD RESTAURANT AND MICROWAVE OVEN WORLD YOU CAN GET YOUR CRAVING FORFILLED INSTANTLY. THERE IS NO WAITING!! FOOD PROVIDES A GREAT SOURCE OF ENTERTAINMENT. NOTHING GOOD ON THE TELLY RAID THE REFRIGERATOR UNTIL SOMETHING BETTER COMES ON. ITS EASY TO SLIP INTO MINDLESS EATING WHEN YOU ALLOW FOOD TO SOLVE YOUR PROBLEM OF BOREDOM OR RESTLESSNESS. FOOD BECOMES A SOLUTION WHEN YOU HAVE NOTHING TO DO. A LONG WEEKEND AND NO PLANS YOU MIGHT EAT TO FILL EMPTY TIMES.

PROCRASTINATE AND ESCAPE.

WHEN YOU FACE A TASK YOU DON'T WANT TO DO--- FOOD GIVES YOU A CONVENIENT ESCAPE. SAY YOU NEED TO MOW THE LAWN, CLEAN THE OVEN ETC. YOU CONVINCE YOURSELF THAT IF YOU EAT FIRST, YOU'LL BE ABLE TO TACKLE IT MORE EASILY. YOU MAY USE THIS MODE TO AVOID BEGINNING A TASK. AS A RULE, THE LARGER OR MORE DAUNTING THE PROJECT THE MORE TIMES YOU WILL AVOID IT.

EATING TO AVOID LIFE.

EVER HAVE TIMES WHEN YOU DON'T FEEL LIKE DOING ANYTHING? SOMETIMES YOU REACH FOR FOOD BECAUSE YOU'RE TIRED OF THE DEMANDS OF LIFE. WHEN YOU FEEL EXHAUSTED OR EMOTIONALLY WORN DOWN EATING IS THE ONLY THING THAT DOESN'T SEEM TO TAKE ANY EFFORT. THE NEXT TIME NOTE EXACTLY WHAT YOU DON'T FEEL LIKE DOING? REMIND YOURSELF. THAT THE TASK WILL STILL BE THERE AFTER YOU EAT THE FOOD. SO YOU MIGHT AS WELL GO AHEAD AND JUST DO IT! BEGIN LOOKING FOR HEALTHIER WAYS TO MANAGE YOUR AVOIDANCE AND LEAVE FOOD OUT OF THE PICTURE.

I TRIED TO POST THIS 3 TIMES. GUESS SOMETHING DID NOT WANT TO POST THIS.

  
  Member Comments About This Blog Post:

GETSALONG 1/24/2013 9:48PM

  emoticon emoticon emoticon It's here, I read it & that has been so me from time to time... sorta... I tend to have to clean & put everything away before I can sit down to a big project, and then have a big bowl of food with me to eat during the project... what is up with that??? It's like the project will bite me if I don't have my food, LOL! when in fact, it doesn't solve a thing huh?

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MARTY728 1/24/2013 3:26PM

    emoticon I must follow this guidance

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DAY 49-51 100 DAYS LINDA SPANGLE WEIGHT LOSS CHALLENGE

Tuesday, January 22, 2013

DAY 49 JUST DO SOMETHING.

YOU KNOW WHAT YOU WANT TO DO AND YOUR GOALS ARE CLEAR.

EVERY DAY YOU SAY TO YOURSELF THAT YOU ARE READY TO START ON YOUR EXERCISE PLAN. emoticon . BUT THESE ACTIONS FALL TO THE GROUND FOR DAYS OR WEEKS AND YOU DO NOT EXERCISE.

THE RUT YOU ARE IN MAKES YOU FEEL AS IF YOU NEVER WILL GET GOING AGAIN.

ONE STEP LIGHTS A FIRE! emoticon . TELL YOURSELF "JUST DO SOMETHING" THEN YOU START. DOING SOMETHING MOVES YOU PAST THE BARRIERS. ONCE YOU START, YOUR MIND RECOGNIZES THAT YOU'RE BEEN SUCCESSFUL HELPS YOU KEEP GOING.

ALL YOU NEED IS ONE HEALTHY MEAL, AND WALK. GETTING STARTED. IS CRITICAL TO REVIVING MOTIVATION. THE FIRST STEP CAN BE A KILLER, YET WITH OUT IT, YOU'LL PROBABLY STAY STUCK. NEXT TIME YOU FEEL IMMOBILIZED REPEAT THE PHRASE "JUST "DO SOMETHING". THEN YOU START TO PUT YOURSELF BACK INTO ACTION.

WHATEVER STEPS YOU'VE TAKEN, PLAN TO REPEAT IT FOR 3 DAYS. AFTER 3 DAYS YOU WILL GAIN CONFIDENCE AND REGAIN YOUR SENSE OF CONTROL. WITH A NEW ATTITUDE YOU'LL BE MORE WILLING TO STICK TO YOUR PLAN. NOW GO AND "JUST DO SOMETHING".


DAY 50 10 MIN SOLUTION.


GETTING STARTED IS HALF THE BATTLE, BUT WHAT IF YOU DON'T FEEL LIKE DOING YOUR ACTIVITY THE NEXT DAY.

SOMETHING IS BETTER THAN NOTHING.

TO KEEP YOUR EXERCISE PLAN, WORK IT DOWN LEVELS YOU CAN DO.

USE THE 10 MINUTE SOLUTION PLAN. SICK KIDS, JUST DO NOT HAVE THE ENERGY AND YOU JUST DO NOT WANT TO MOVE.... emoticon IT HAPPENS. THE 10 MINUTE SOLUTION COMES IN HANDY. MAKE A DEAL WITH YOURSELF THAT YOU WILL EXERCISE FOR 10 MINUTES YOU MAY FEEL RELIVED IT IS OVER AND STOP OR YOU MAY REALIZE THAT YOU WANT TO KEEP GOING LONGER SO GO! NEVER MINIMIZE THE BENEFITS OF SMALL AMOUNTS OF EXERCISE. DON'T THINK LESS YOUR EFFORTS. TEN MINUTES SESSIONS OF EXERCISE BOOST YOUR ENERGY, LIFTS YOUR SPIRITS, HAPPENS YOUR THINKING AND BRIGHTENS YOUR EYES.

IT DOESN'T TAKE A LOT.

WITH TIME EVEN SMALL AMOUNTS OF EXERCISE WILL BRING IMPROVEMENT. WHILE 10 MINUTES OF EXERCISE DOESN'T GIVE THE SAME BENEFITS AS 20- 30 MINUTES, IT CAN GET YOU STARTED BACK TO CONSISTENCY OF EXERCISE.




DAY 51 WHAT IS EMOTIONAL EATING???

YOU WERE DOING SO WELL SOMETHING WAN WRONG..... MAYBE YOU GOT ANGRY WITH YOUR BOSS OR YOUR KIDS UPSET YOU...YOU FEEL DEPRESSED ABOUT YOUR MONEY SITUATION OR RELATIONSHIP PROBLEMS. YOU WERE NOT HUNGRY
WHEN YOU REACHED FOR THE CHIPS, OR BAG OF COOKIES TO MAKE YOU FEEL BETTER....YOU JUST SLIPPED INTO EMOTIONAL EATING.

THINK ABOUT HOW MANY TIMES YOU EAT FOR REASONS OTHER THAN TO FULE YOUR BODY. NIBBLES OF FREE DO NUTS GIVEN OUT AT THE BANK, OR SAMPLES OF FOOD GIVEN OUT AT THE GROCERY STORE., SNEAKING CANDY WHILE THE KIDS ARE SLEEP. DOES THIS RING TRUE?? EMOTIONAL EATING IS AYTIME YOU REACH FOR FOOD WEN YOU ARE NOT PHYSICALLY HUNGRY OR NEED NUTRITION. THERE WENT THE DIET~! IF YOU ARE CAREFUL YOU CAN SLIDE INTO USING FOOD TO "FIX" YOUR EMOTIONAL NEEDS. EVENTUALLY EMOTIONAL EATING WILL DESTROY YOUR DIET AND SELF ESTEEM. TO STOP EMOTIONAL EATING, YOU FIRST HAVE TO RECONGNIZE YOU ARE DOING IT. START PAYING ATTENTION TO THE TIMES YOU EAT WHEN YOU ARE NOT TRULY ARENT HUNGRY. ANALYZE YOUR HABITS. HAVNG A BOWL OF ICE CREAM EVERY NIGHT AT BEDTIME OR GRABBING A FEW COOKIES EVERY TIME GET OFF THE PHONE WITH YOUR FRIEND.

ASK YOURELF WHY AM I EATING?? WHEN YOU START THINKING ABOUT FOOD DECIDE WHETHER YOU HAVE A PHYSICAL NEED OR EMOTIONAL AN EMOTIONAL ONE. BEFORE YOU PUT ANYTHING IN MOUTH ASK YOURSELF. ASK YOURSELF "IF THIS A HUNGRY IR DESIRE TO EAT?? IF YOU DECIDE YOU ARE HUNGRY, GIVE YOUR BODY SOME FUEL. BUT IF YOU'RE HAVING A DESIRE TO EAT CATCH YOURSELF ON THE SPOT AND ASK "WHAT IS GOING ON"? AND WHAT IS MAKING EAT RIGHT NOW? THEN CONSIDER HOW YOU COULD TAKE CARE IF YOUR NEEDS INSTEAD OF APPEASING THEN WITH FOOD.

SIDE NOTE HERE: I STRUGGLE WITH THIS TOO. BUT I HAVE LEARNED THAT TO COMBAT ANGER (FOR ME) IS TO TALK THE ONE WHO OFFENDED ME OR IF I CAN NOT TALK TO THEM THEN WRITE ABOUT THEM ON PAPER AND THEN BURN IT. FOR ME BURNING IT TAKES THE HURT AWAY(FOR ME).

I HAVE DEVELOPED A DISTRACTION LIST (THIS CAME FROM THE BECK TEAM)

1. Go shopping--window shop for inexpensive items.or Leave the room.

2. Distance myself from the desired food. Go outside etc.

3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.

4. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, flavored waters. I will be careful with the flavored waters cause some are sneak about adding sugar and other things not needed. (At present since I am not at goal weight and I am restarting once more I will not use these foods as a substitute unless I have a LBS small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled eggs with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or cottage cheese with blueberries.) when I do reach my goal weight I have the option to use these foods........ (If I can not stand it any more LOL me only) I will use this technique: Over come sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only alotting myself 1-2 pieces. or cough drops mints flavored that are sugar free.

5. Journal---write about the desired food and leave it there. Write about feelings and emotions instead of eating them. .

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .

7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.

8. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation.

9. Do foot rubs on youirself, massages, listening to relaxing music, spa music.

NOTE( MY LIST IS FOR ME). YOU CAN DEVELOPE YOUR OWN LIST.

  
  Member Comments About This Blog Post:

GETSALONG 1/23/2013 2:43PM

  emoticon Here's to lighting our fire!!! Love your distraction list, awesome!

Have you ever timed the cravings or noticed in some situations they are more persistant? Usually distraction works pretty well for me too (& i love the idea of releasing it by writing a letter, thank you for posting this :)

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MONIKA1948 1/22/2013 7:07PM

    Great plan, great blog! emoticon Thanks for sharing.

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BABY_GIRL69 1/22/2013 2:18PM

    This is so true. As much as I dreaded getting up on the dreadmill yesterday, I did. One thing marked off my list....

Thank you God bless & enjoy everyday!

Dee

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FOXFIRENDTS 1/22/2013 10:16AM

    Sounds like you have a great plan.. Good Luck! emoticon

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DAY 47 KICK THE CAN'T 100 DAYS WEIGHT LOSS CHALLENGE

Sunday, January 20, 2013

THS NASTY WORD WILL ALWAYS KEEP YOU FROM BEING SUCCESSFUL..

WHEN YOU SAY THIS WORD YOU COME UP WITH SOME KIND OF EXCUSE THAT JUSTFIES WHY YOU THINK THIS IS TRUE.

NOT ENOUGH TIME TO EXERCISE, LACK OF WILL POWER, OR THINGS GET IN YOUR WAY.

FIND A WAY!!!!!

WHEN YOU TELL SOMEONE YOU CAN'T DO SOMETHING YOU CEMENT IT AS TRUE. I CAN'T IS LIKE TRYING TO RUN WITH A ROCK AROUND YOUR ANKLE. I CAN'T KEEPS YOU FROM MAKING PROGRESS.

TODAY KNOCKOUT THE PHRASE I CAN'T OUT OF YOUR VOCABULARY! BAM! emoticon KURPLAT! emoticon OUT OF HERE! INSTEAD USE THE PHRASE "I WILL FIND A WAY!"

NOTHING IS IMPOSSIBLE

NOTHING IS IMPOSSIBLE HELPS YOU CHANGE THE WAY YOU TALK ABOUT YOUR EFFORTS. DESCRIBE YOUR CHALLENGES AS HARD BUT NOT IMPOSSIBLE. FIND A WAY TO MAKE IT HAPPEN. YOU'RE SO WORTH THE EFFORT. I AM TOO. I MAY NOT RUN A MARATHON BUT I CAN RUN MY OWN RACE AND CHALLENGE MYSELF EACH DAY.

LIFE AND DEATH ARE IN THE POWER OF THE TONGUE....

  
  Member Comments About This Blog Post:

JBELICIOUS5 1/20/2013 10:28PM

    emoticon KNOCK OUT I CAN'T! LOVE IT!!

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LALMEIDA 1/20/2013 6:06PM

  emoticon emoticon

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CRAFTINWIFE 1/20/2013 5:09PM

    emoticon

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GETSALONG 1/20/2013 4:36PM

  emoticon Wow Gracie, very empowering! emoticon emoticon emoticon U sparked me today!

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