LISABOULDER   44,553
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LISABOULDER's Recent Blog Entries

Habits, Cues & Rewards

Monday, March 05, 2012

I was in the car today at lunch and caught about 10 minutes of Fresh Air on NPR. Today the guest was a man who wrote a book about habits and how they form. I didn't hear much of the interview, but what I did hear was really interesting. The author was talking about how he had a habit of going to the cafeteria at work every afternoon and buying a chocolate chip cookie. He said that he wrote himself notes reminding himself NOT to go buy the cookie but he never could give it up. During the course of his research, he asked the psychologists who he interviewed if they had any advice on how he could break his cookie habit. They all told him that he needed to figure out what the cue was that triggered the action and what the reward was that was associated with it. Through trial and error, he figured out was that the reward wasn't the cookie itself, but the visiting with co-workers that he saw in the cafeteria; he got the same "reward" whether he bought a cookie or some water.

Anyway, I thought this was really interesting and totally relevant to my weight loss journey. I can easily have a glass of wine every evening after work. I work from home and I think the cue is "work day's over - woohoo!" I'm still working on the reward part. I've been trying to substitute almond milk with some nutmeg which is working ok, but I still don't think I've totally figured out this habit yet. Adding the nutmeg definitely makes the almond milk work better, but I'm not sure why (and yes, it's just almond milk and nutmeg) emoticon

  
  Member Comments About This Blog Post:

MIKEAZ 3/6/2012 1:46AM

    Seeing coworkers is why I never gave up coffee for long. I like the social part. Wine was never my thing, but I went 12 rounds with 10 PM pop-tarts a while back. I had o get them out of the house and sub apples for a long while. Now I am over them.

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REBECCA180 3/5/2012 9:00PM

    Little pieces of information like that are so helpful. Thanks for taking the time to share that!
I'm going to try and see if it's applicable to my life. I've also heard that it takes about 30 days to change a habit.

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REBECCA180 3/5/2012 9:00PM

    Little pieces of information like that are so helpful. Thanks for taking the time to share that!
I'm going to try and see if it's applicable to my life. I've also heard that it takes about 30 days to change a habit.

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Tough day today

Monday, February 27, 2012

Today was a sad day at my work. There was a huge lay-off and a lot of my co-workers lost their jobs today. I am fortunate that I kept my job, but the whole thing just wiped me out. The best part of my day was meeting a friend and taking our dogs for a walk. The dogs can walk off leash and my Cocker Spaniel ran around a played like she was a puppy. It felt good to get out.

  
  Member Comments About This Blog Post:

BLUE42DOWN 2/28/2012 2:26AM

    Ouch, such a relief to still have a job, but tempered by knowing others who need one no longer have it.

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Good to have a friend and the company of your dog to de-stress.

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MIKEAZ 2/27/2012 11:40PM

    Glad you kept your job. They must like you!

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HICKOK-HALEY 2/27/2012 11:23PM

    That is always a hard situation. You feel guilty, but glad you still are working. Hugs to you and your co-workers. I'm glad you had the chance to unwind at the end of the day.

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REDSHOES2011 2/27/2012 11:02PM

    emoticonsorry to hear about your co-workers, times are hard..
xx
Red emoticon

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YTD Progress on 2012 goals

Tuesday, February 07, 2012

Originally, I planned on writing this entry at the end of January. I figured one month into the new year would be a good time for a check point. I even set up a spark appointment with an email reminder so I wouldn't forget. Oh well, better late than never so here goes.....

I've done pretty well with my fitness and exercise goals. I haven't joined the rec center, but I've been doing spark people strength exercises at home and have been using the treadmill 3-4 times a week. I started with the heart rate intervals as I had planned.

I've been the most consistent with my diet and nutrition goals. I've been eating meat free 2-3 days a week; all breakfasts and most lunches have been vegetarian or vegan and I've been eating a lot more vegetables. I've been drinking my three cups of green tea a day and have starting incorporating more ginger and other anti-inflammatory foods into my diet. As of today, I'm down 8 pounds this year. So far, so good.

Where I've really flopped is with the TV. It's on as much as it ever was. I'm going to try harder with this. There are so many things that I'd like to do with the time that I spend in front of the tube. I'm going to try cutting back a half hour at a time. Maybe that will be easier than quitting cold turkey.

I hope everyone is making progress with their 2012 goals!




  
  Member Comments About This Blog Post:

NEWSWEETBREEZES 2/21/2012 11:53AM

    Great job so far this year. Sounds like your really heading i the direction you want to go. emoticon

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SPARKLELA 2/15/2012 12:14PM

    emoticon Two thumbs up on your fitness to date! And thanks for stopping by my blog. I understand about the television. Maybe tell yourself that if the television's on, you'll walk/march in place while watching the show and do crunches or lunges during commercials. emoticon

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MIKEAZ 2/7/2012 11:54PM

    Nice job on the weight loss and being more active. I know you can make the TV changes also. Way to go!

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Fat fingers and wedding rings.

Monday, February 06, 2012

One of the things that bothered me the most about my weight gain is that my fingers got too fat for my engagement and wedding rings. I hated the fact that I put on so much weight that my rings were too small - being too fat for pants was one thing, but the rings just killed me. Every few weeks or so, I'd pull them out of their box and see if they fit. I could never get them more that a quarter of the way past the last knuckle. I tried them on again yesterday and they fit (almost). I can wear them now but they're still a little tight. I'm hoping that another 5 pounds will do it.

  
  Member Comments About This Blog Post:

DFROMTX 2/7/2012 11:08AM

    I still have a way to go with my weight, but have lost enough that I had to get my wedding rings made Smaller!! Great feeling!! Another NSV.

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HINCTYBEAT 2/6/2012 11:31PM

    Awesome! That is real progress!



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MIKEAZ 2/6/2012 11:29PM

    That is very cool. I can see how that is a big deal. Sounds like you are really doing well!

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A goal met.....a long time coming

Wednesday, January 18, 2012

Today, I weighed myself. I lost two pounds which thrilled me, but it got me thinking. I joined spark people in June 2009. Today, I've lost 30 pounds since joining. That's a little less than a pound a month. I looked at the report that tracks my weight over time and I figured out that, surprise, surprise, when I track my exercise, food and weight, I lose weight. I restarted my diet and exercise program on November 16th and have lost 11 pounds. I met my interim goal of losing the five pounds that I had regained after stopping with spark last year. So far this year, I've lost six pounds of the 40 that I want to drop. I need to keep myself motivated and accountable so that I can finally drop the weight.

  
  Member Comments About This Blog Post:

MIKEAZ 2/6/2012 12:34AM

    I 100% agree. I am the same, except I did not even bother to track my weight for quite a while... I am back on track and that means tracking! Congrat's on the loss!

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JOYINHEALTH 1/20/2012 11:55PM

    You can do it! Congrats on your six lb. weight loss. That's great!

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