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August Goals

Sunday, August 01, 2010

Those were posted on Friday. Yesterday I was busy with a couple of fundraisers and working on my vision collage.... Wanna see?
Warning: It may come out a bit too small to see everything, but you'll get the gist of it.

This should be a nice visual reminder to focus on my goals. I now have 26 days until I weigh in.
I'll be posting how I am doing with my three snack cues:
∎ Put it on a Plate.
∎ Wait 20 minutes.
∎ ASK: 'Are you hungry?'

  Member Comments About This Blog Post:

NANCY-GIRL 8/2/2010 11:53AM

    Great snack cues! & I love the little WW Hunger Monster dude. (Why's he gotta be so cute?) - Again, I love your vision collage & will be headed to Starbucks (or similar) today to get my travel mug. :-)

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    I think I will adopt "put it on a plate" right away as I am famous for just taking a little bit of something and it's a done deal before I even know I did anything. The plate will engage Mindful for me. Thanks for sharing your approach.

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MONTY68 8/1/2010 2:51PM

    Great blog and after reading some of your other blogs and snacking reminded me of when I became 84 pounds overweight I snacked on whole pizzas, 1/2 gal of ice cream and a jar of peanut butter not all in the same night. I still snack and even with the 84 pounds gone after 3 years, I have changed what I do.(see blog 7/20/09) I track everything I eat and I know what I can have calorie wise in the evening and plan on what I need to maintain the correct calories. Now it consists of mostly fruit, I weigh everything and adjust for what I can have. In fact recently I threw everything in the blender and added some spinach and kale and I sip on my snacks. I am satisfied, i am not hungry and I stay in balance. I also learned through Spark articles that snacking in the evening is ok as the body does not know time.
My problem was I didn't make those changes till I was 67 1/2.
You have a great plan, you are motivated and already successful with what you have accomplished. Congratulations.

Monty emoticon emoticon emoticon

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Friday, July 30, 2010

Okay it sounds better when the Telemundo announcer calls goal.
But I Did it!!!!
Now my Spark profile heralds that I have lost 20 pounds!!!!

My rewards are having my toes done with flowers on my big toes and I got Travel mug that I can create and insert my Motivation/Vision Collage to keep me going to my next goal which is to make 8 pounds disappear.
I think it may be a bit ambitious to think that I can do it by my next Dr. appointment on 8/26 so I will set my goal for 4 pounds any additional and if I make it to 8 that would be a bonus. Setting those smaller achievable goals really lifts the spirit when you achieve them.

For the August challenge I'll also be working on the three snack cues I mentioned yesterday.

  Member Comments About This Blog Post:

FITJANE 8/1/2010 6:14PM


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SANDYLH1 7/31/2010 11:03PM

  Congratulations, keep up the great work.

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ID_VANDAL 7/31/2010 8:42AM

    A big congratulations to you on a job well done so far!

You are a great example of what can happen when we apply ourselves and do it consistently. I'm betting you can do the 8 by the end of August!

Keep it up!!



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BIGLITTLEWOMAN 7/30/2010 10:08PM

    Beautiful pedicure, perfect reward. You have worked diligently to reach this goal, I hope you are wonderfully proud of yourself. emoticon

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SUZZYBFIT 7/30/2010 9:39PM

    Congratulations on reaching your goal. emoticon I know it feels awesome!

The best of luck on your August goal. You are doing awesome!

Hugs and friendship

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Once You Start, Can You Stop?

Thursday, July 29, 2010

Who, What, When, Where, Why and How

Recognize the 5 W's we were taught? I haven't used it in ages. However it showed up to help me narrow my focus and identify my specific problem area.
who - me
what - the issue is snacking,
what (specifically) - not stopping until the package is empty, food is gone, plate is clean. or taking more taking another package. Not satisfied, start and cannot stop
when - Snack times are mid morning, mid afternoon, and the problem area is the evening snack.
where ... seated at the kitchen table.
why- to take with meds or to keep my blood glucose from dropping too low.
why (problem) - I continue eating is because I do not feel satisfied.

There are many things I am doing right. But the problem is stopping. I rely on external cues to tell me when I am done. Switching on internal cues and paying attention to them will improve my ability to snack appropriately.
There is where my focus needs to be.

Here are the cues I plan to work on for August:
∎ Place an appropriate serving on a plate, then put the rest away.
∎ Wait 20 minutes before taking additional serving.
∎ Before I take a bite, ask myself, 'Am I eating this mindfully? Am I hungry, and would I really enjoy it?' say -- out loud -- "I'm not hungry, but I'm going to eat this anyway."

The above may get revised/refined before August 1, but I will use these techniques to help me change my evening snack habit of not being able to stop.

  Member Comments About This Blog Post:

TRAVELGRRL 7/29/2010 1:15PM

    Wow, you have done a great job analyzing the problem area. If you can stick to this plan, and NOT reach mindlessly for the next package, the next serving, I think you will have this licked!

Great plan! Can't wait to see how it works for you.

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SANDYLH1 7/29/2010 11:52AM

  I have definitely been there. Love your plan.

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BALLOUZOO 7/29/2010 11:42AM

    Been there, done that. Why are those ben & jerry's so big anyway-I need itty bitty containers!!

Jillian Michaels books on metabolism is very helpful in understanding Leptin (the hormone that makes you feel full) and gherlin the hormone that makes you feel hungry and a bunch of other hormones that help us.

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LIZNIX1 7/29/2010 11:14AM

    I really like that last one. "I'm not hungry, but I'm going to eat this anyway." I think saying that would make me put whatever it is away.

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Area of Focus

Wednesday, July 28, 2010

I figured out why I got overwhelmed. I was addressing everything instead of focusing on my "dietary danger zone."
According to Brain Wansink dietary danger zones are:
- Meals
- Snacks
- Parties
- Restaurants
- Desk or Dashboard dining.
(hey Vandal, he didn't mention Costco's as a problem area)

In my role as Gatekeeper I need to focus on the main problem area... which for me is snacking.
I can wait till my snack time...but I will consume double of what I should. Sometimes once I start snacking I have a hard time stopping, especially at night.

Being aware of my problem, I can now begin to address it by tweaking my environment, having food rules/tradeoffs, and preparation.

∎ Plan and schedule snacks.. so healthy stuff is on hand.
∎ At the market stay out of the snack aisles.
∎ Portion control Make serving sizes official - snacks in sealed baggies, small containers, measured, etc… it is not open-ended nor negotiable
∎ Plate the food, then put the rest away

I hope to come up with more snack ideas, then select three to focus on for the month of August.

Do you have any ideas?

  Member Comments About This Blog Post:

BIGLITTLEWOMAN 7/28/2010 10:04PM

    I didn't think "snacking" was a problem area for me. But I find I am popping something quickly in and it's gone before I even know what I did. Almost like I think if I down it quickly or don't think about it; it doesn't count.

So you are on your way with the action plan you have set forth. My enlightenment project this week is getting down and dirty HONEST with myself. If I don't control what goes in, I certainly can't walk off all that excess!!!

I have challenged myself to streak on this issue for 7 days. Everything in my mouth gets recorded. Since I'm using this program and it isn't always convenient when I've "popped" food, I have an index card in my pocket that I can scribble it down lest I forget it later when I am recording.

Will this craziness every stop??? Here's to our efforts. emoticon

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TRAVELGRRL 7/28/2010 10:02PM

    When I did WW, I would buy snack foods and then immediately portion EVERYTHING out. So when it was time to snack, I could just grab a baggie with the appropriate number of almonds, crackers, raisins, etc. Kind of like making my own 100-calorie packs. It worked for me for a long time.

When I was visiting my parents earlier in July I noticed that my size-4 mother NEVER snacks. Just saying.

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ID_VANDAL 7/28/2010 10:20AM

    I too suffer from all of the above and COSTCO!! That should be on everyone's watch list!!

The snacks have been killing me lately. I have them scheduled but then I start thinking about them an hour or so early and by the time I get to the snack I go overboard.

So my solution is to allow myself to graze pretty much anytime I want - except that I eat celery and laughing cow. Now that may not sound like a good idea but I can relax when I have given myself permission to eat celery. It tends to fill me up and is low calorie and I think the metal aspect is the biggest help. I love the pre-measured nuts and things like that but looking at and eating 10 or 20 almonds just doesn't do it for me but unlimited celery - that works for me.

I like this series of blogs it really sharpens the thinking.




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FLUENTFROG 7/28/2010 8:46AM

    My favorite go-to snacks are 10 raw almonds and a small apple, celery with almond or peanut butter, or a small hunk of leftover meat and handful of veggies.

Like you list, I do best when I measure out what I want and put the rest away before eating. I also have a tall glass of water to finish after to slow me from mindlessly returning to the kitchen to answer the mouth impulse for more.

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MSKITYOCAT 7/28/2010 8:28AM

  my snacking isn't a problem until I enter the kitchen. I moved my computer off of the kitchen desk to the family/TV room so that I wouldn't have a snack every single time I went into the kitchen. Its working better.

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All Hail, The Official Gatekeeper

Monday, July 26, 2010

My favorite of Brian Wansink's Re-engineering Strategies states that I should
Crown myself as the Official Nutritional Gatekeeper.
Woo Hooo!!!! I like this role and the self importance it imposes. I control the environment; not only do I buy food, I prepare it;
I shall also institute "Food Policies and Trade-offs" to to transform "bad" Mindless Eating into "good" Mindless Eating for me and my family.

I started listing all this stuff and got overwhelmed in my role as Gatekeeper. (insert slow deep calming breath) So I'm going to break it down into External Cues, Food Management and Behaviors.

In my next blog, I'll focus on environment.

  Member Comments About This Blog Post:

SMILEYBEE 7/26/2010 6:11PM

    I love your enthusiasm!

emoticon emoticon emoticon

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FLUENTFROG 7/26/2010 5:14PM

    Love the application already, looking forward to reading more!

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FREELADY 7/26/2010 3:55PM

    This is so helpful. I love how you think it through. Your ideas spur me on!

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ID_VANDAL 7/26/2010 3:00PM

    Hi Nancy - I like the sound of "Nutritional Gatekeeper" It's a very impressive and important title.

More importantly I like what it represents!

I'm anxious to hear more about this and looking forward to the next blog!!

Keep on going!! I've got to run (well walk) it's lunchtime and I've committed to a 50 minute walk.



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WHOAMOMMA 7/26/2010 2:09PM

    OK, this sounds interesting. The Nutritional Gatekeeper sounds more impressive than mom or cook.

While I ate my lunch today (healthy) I told myself to chew and enjoy the flavors - no mindless gobbling.

Congrats on the new title and keep it going.

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