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100 Days of Weight Loss Challenge

Friday, June 03, 2011

I need to re-focus and re-gain momentum. KITT52 and LIFEWALK invited me to their 100 days of weight loss challenge team and I've taken them up on it.

I can't join them every day, but will join when I can so I'm playing catchup here. This challenge is based on the book 100 Days of Weight Loss by Linda Spangler. I'm currently checking with the library to see if they have it or can get it for me. I haven't read the book, but she is doing a daily blog which is helpful in and of itself, even without the book. She also has tools on her website that can be downloaded.

I've started a personal journal on the team with my personal journey on this weight loss challenge and might in the future post a link to that thread. For now, I've simply copied and pasted from my journal. My time is a limited commodity, so I won't have time for fancy. But I want to make it happen, and I think this will help me focus. Best wishes to all my spark friends.

Day 1 I used to be that way

Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past. Read each one out loud, and then say, I used to be that way, but now Im different.

I used to drink iced tea and sweetened soda; now I drink 6 8 cups of water a day, rarely a sugar sweetened beverage, and once or twice a week an artificially sweetened beverage.

I used to be a couch potato and exercise was a bad word in my vocabulary; now I make it a goal to walk at least 3 miles per week and more as I can. I look for ways to be active instead of sedentary.

I used to eat junk food right out of the boxes and bags; now my goal is to portion out the amount I choose to eat and put the bag or box away.

I used to indiscriminately eat whatever pleased my tastebuds; now I try to prepare and choose healthful foods that nurture my body, reserving the tastebud pleasing foods for a treat.

I used to routinely take seconds of food at meals and eat until I was full; now I portion out the amount that I should have on a 9 plate and rarely take seconds.

I used to smother my oatmeal and even cold cereals with sugar; now I add no sugar to my cold cereals and measure out the amount of sugar I allow myself on my oatmeal.

I used to use sugar to sweeten everything, and lots of it: now I use sugar very sparingly, instead choosing Stevia and/or Splenda as at least part of the sweetener.

I used to think that weight loss and healthy living had to be an all or none mentality; now I believe that weight loss can be achieved through baby steps and changes that are doable.

I used to stay up late even though I had to get up early; now I try to guard my sleep time and have everything completed so I can be ready for bed between 9:00 9:30.

I used to plan my meals day by day and would end up making many pre-packaged foods and using mostly beef; now I plan my meals 1 - 2 weeks in advance and plan healthy balanced meals with lots of fiber and vegetables and a variety of proteins, including more chicken.

I used to fix my lunches in the morning, and when I had nothing on hand, would end up purchasing fast food for lunch; now I fix my lunch in the evening, down to packing it in my lunch bag and placing it in the fridge so that I can just grab and go with a healthy lunch.

I used to purchase snacks from the vending machine at work; now I take a yogurt for a morning snack and an apple for an afternoon snack, and a visit to the vending machine is very rare.

Day Two - Interested or Committed?

* Decide that you will always be committed to your weight-loss plan, not just interested. Write a declaration about your new level of commitment.
I will take care of myself first so that I am prepared to take care of others. I am committed to making this happen. When I have an appointment, I meet it. When I have a job, I show up. I will consider a healthier me part of my job. I will do it until it becomes ingrained habit.

* How will I do it?
I will look for fresh ways or places to exercise so that I enjoy it rather than it being a drudgery. I will try to buy snack foods for my husband that I don't particularly like so that I am not as tempted to eat them. I will look for someone that I am comfortable with to be accountable to for my exercise and my eating.

* What will I do today?
I will take a walk at my favorite walking spot and I will do stretching exercises after my walk.

Day 3 Do It Anyway

*In your diet or exercise plan, identify a task you dont feel like doing, and then do it anyway! Record it here.
I don't feel like walking, but I will do it.

*Notice how it feels to accomplish a goal by taking a no matter what approach to it. Describe your reaction.
It makes me feel strong and accomplished.

*Make a list of several actions you plan to stick with today, regardless of how you feel at the moment.
I will take a walk.
I will drink at least 6 cups of water
I will plan my menus for next week's meals
I will not eat the potato chips that are lurking in my cupboard.

  Member Comments About This Blog Post:

KITT52 6/5/2011 9:31AM

    we are so happy to have you
you are doing great

good plan

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RAINBOWFALLS 6/4/2011 7:45PM

    Best of luck!

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ELAOPET 6/4/2011 5:18PM

    I took the time to read this and by the end of it I loved it!!!!!! I am very short on time, since I work double shifts - This is great stuff my friend! You are loving on yourself and I love that! emoticon

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MTULLY 6/4/2011 11:46AM

    WOW!! Especially your list of "I used to be" - when you put it like that, you can really see the huge changes you have made in your life. There is something to be said for taking the time to reflect on your progress and what you are truly willing to do to reach your goals. Definitely a powerful tool to help you re-focus and regain your momentum. I need to do likewise. Thank you for the inspiration!

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LYNDALOVES2HIKE 6/3/2011 10:19PM

    Wow, that's great - I did get an email from Linda Spangle about how she was going to re-start the 100 days but I was on a trip and it didn't catch my eye but your blog has 'grabbed' me so I may try to catch up with the 100 days group - thanks!! And love your blog answers to the questions - good job!!


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Comment edited on: 6/3/2011 6:18:37 PM

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    I'm definitely coming back to this post as soon as I have time to read it.

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LIFEWALK 6/3/2011 4:24PM

    emoticon emoticon emoticon emoticon emoticon

Warm, wow! these are all awesome! I nodded all the way through & had to snag "guard my sleep time" ~ I was the person wasting it but I love this wording. Thank you! Look forward to doing the challenge with you & reading your insights, you have Sparked me today :)

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-POOKIE- 6/3/2011 12:07PM

    *smiles* I am confident you will do your best!

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STRONGIAM 6/3/2011 11:16AM

    emoticon That sounds very interesting and a great healthy challenge. emoticon

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Just What the Doctor Ordered

Saturday, May 28, 2011

I've been struggling with binge eating - emotional eating sounds nicer, but the ugly fact remains. If you've been reading my recent blogs, you know this and are probably saying, "Okay, get on with it already."

Let me say for the record that I know the rule about if you don't buy it, you can't eat it. However, let me also say for the record, that I am not the only one in my household. My husband does not share my attitude toward the evils of potato chips, candy and Little Debbies; consequently, they are purchased for his enjoyment. It stands to reason that they are thus in my house. I've moved the candy dish to a spot where I need to go far out of my way to get to it. We've jokingly talked about storing some of these items in the safe for which I forget the combination. But maybe it wouldn't be such a bad idea.

I came across a blog this morning that couldn't have been more timely and seems to be just what the doctor ordered for me. This is written by SP friend and inspiration ~INDYGIRL. If you have trouble with binge eating, or want to have knowledge to help someone who does, I encourage you to read it.


Wishing you a sparktacular weekend, my friends

  Member Comments About This Blog Post:

GRAMMACATHY 6/3/2011 3:07AM

    I too have a tall skinny hubby that likes his treats. Painful isn't it?

Thanks for sharing the link. I really enjoyed the article.

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SMILINDI 5/30/2011 1:51AM

    Hi Sweet You, I was coming to leave a note on your page, just to check and see how you are doing. Upon seeing the title of your blog, this is where I opted to begin. Twas a good place I do believe. You are so not alone where binge eating is concerned. I would truly be "GUILTY AS CHARGED," THEREFORE I OPT TO CONFESS~seems less painful than being charged with it. GULP!

Like your husband, mine is a snacker on anything and everything~sweet, salty, creamy, chewy, crispy.....snack, snack, snack. I begged him two years ago to lock up his snacks, not just "hide" them. Hiding doesn't work, as I will climb ladders when in sleep walking mode if on a mission to seek out what ever my craving is. Last year when we moved into this house, he purchased a stainless steel, vertical lock box with three seprate doors that mounts to a wall easily. It happened. He did it for me, and oh my goodness what a relief!!!! I'm still fat & sassy again....in due time with enough prayers this too might be able to be turned around. One day at a time.....right????

Thinking Of You, And Sooooo Understanding!!!!
~ emoticon

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LYNDALOVES2HIKE 5/29/2011 12:53PM

    My DH loves candy, etc, too but the 'rule' is that he has to keep it in his office 'out of my daily sight' - if it's put away somewhere, I'm not going to go hunting for it and therefore won't be tempted to eat it!

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LIFEWALK 5/28/2011 11:42AM

    loved it too!

:::nods::: speaking of... us here too... dh has helped after some honest conversations about this... he now keeps his goodies out of my sight, and when i find them, he moves them... it has helped... i also tell myself that not my food, not ok to eat it unless invited just as if I were in the home of an acquaintance... i would never raid their food unless they offered... i have most trouble when he still wants and brings home something that requires the stove and smells yummy when hot or requires the freezer/fridge.... we have talked about getting him his own!!! (for similar reasons ;)

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Wild Ride & Car Damage Results in Stress Binge

Friday, May 27, 2011

So . . . last night on my way home from work - that lovely 90 mile commute, I hit a hail storm; or rather, I should say, it hit me - my car to be exact! Wow! Where is an underpass when you need it?

Driving along, keep hearing the tornado warning alert for the counties that I am driving through, see the dark, dark clouds ahead, see that I am driving straight into the heart of one hellacious thunderstorm. In hindsight, should have gotten off the interstate, found someplace to park my car under a roof (Pilot, Sheetz, etc.) and stayed put until it passed. But stubborn me thinks I'm not a wimpy driver and I can do this. By now it is raining torrents and extremely gusty winds. I see an underpass, see a vehicle stopped under it and think once again, I am not a wimpy driver I can do this, and keep going, not thinking about the consequences of hail. About now the hail starts, small at first, now larger. Now I am earnestly wishing for that underpass I just turned down. Now it is pelting down. I think I'll keep driving until I find an underpass to pull under. By now, it is raining so hard, and my car is being pelted by quarter to golf ball size hailstones and I absolutely cannot see to drive. I pull off the side of the road and put my 4-way flashers on. Every car has pulled off the road - not a one is attempting to make it through this storm. As I sit in the storm, hail hits my car so hard the car literally rocks when it hits. I entertain the thought that it might break a window. Water gushes down the interstate like a river with a stream of hailstones floating atop it. I have my radio blasting and can hardly even hear it. I turn the radio off and sit in my own little world surrounded by the fiercest rain/hail storm I have ever been in. I call my husband on my cell phone and can hardly hear him above the noise of the storm. Later, my husband said I was shouting, he thought I was scared. Well, I don't know that I was really scared, although it was not the most comforting situation I have ever been in; I was more sick over what I knew was happening to my car that I've only had for 7 weeks. I was shouting because I couldn't hear him; consequently, it stands to reason I must shout so he can hear me, right? emoticon

I don't know how long I sit there, maybe five minutes, the storm abates a bit, enough that I think I will attempt to drive to find an underpass. About a mile down the road, I find one, but guess what - no vacancy. It is just full up, strung straight across the road, road blocked tight. Every vehicle crammed in there that could possibly fit. I squirm in and get the nose of my car under it, for whatever good it might do. When the hail stops, the rest of the cars pull out and I pull in, stop and get out to look at the damage - wow! Sickening!

I head down the road again, hail gone, but torrential downpour of rain. Leaves, tree branches, debris littering the road like a carpet. Uh, oh, hail again, smaller, marble size, but this time, when I hit the underpass, I stop under it and wait for the hail to subside. The remainder of my ride home is through some heavy rain for a time, but uneventful.

I've looked at the car this morning, it is even worse than I thought. Dimpled on every surface, much like a golf ball. So one more layer of stress has been added to my plate and I haven't handled it well this morning. I've eaten horribly - after these weeks of doing so good and thinking I'm getting back on track, how can one stressful situation so quickly make me forget all I've learned and all I've struggled for?

I feel like this is going to be the struggle of a lifetime. Will I ever get to the place that I don't react to stress by reaching for food? It's like a nasty little gremlin inside of me reaches out for the junk food when the stress level rises without asking me, without my permission, without even alerting me. I know - don't tell me it doesn't help - I know that! It only makes me feel guilty, which adds more stress, which makes me want to indulge more, which adds more guilt, which adds more stress which . . .

Thankfully, I am safe and unhurt. I think of the people in Joplin MO, Japan and other places who have suffered monstrous losses and realize I have much to be grateful for. I've called the insurance company, thankfully, we're covered! I've called the auto body shop, thankfully, they are in today. Interestingly enough, when I called the body shop and said what I needed, her comment was, "Oh, yeah!" I said, "I bet you are getting a lot of calls." Her reply, "Oh, yeah! Including two of my bosses." My comment, "It was bad!" "Oh, yeah!" This seemed to be her phrase of the morning, "Oh, yeah!" Thankfully, I'm off work today and can take the car in to get an estimate on repair.

Thankfully, just because I've started my day off wrong, doesn't mean that I need to finish it wrong. I can change this now; I don't need to wait until tomorrow. And thankfully, I have SP. If it weren't for you dear friends, I would have already gone off the deep end on a binge big time. This is my anchor and I am truly thankful for SP and for YOU.

Do you struggle with stress eating? How do you overcome it? Tell me your secrets? I really want to know how to end this never ending struggle?

  Member Comments About This Blog Post:

GRAMMACATHY 6/8/2011 6:19PM

    Wow! I am going to have to subscribe to your blogs. What an amazing adventure. I am sorry about your car, but the storm must have been adrenaline charging.

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LYNDALOVES2HIKE 5/27/2011 4:15PM

    How scary!! Wow! I guess I am a 'wimpy driver' because that sort of thing would have had me huddled somewhere for sure - esp the tornado warnings! It's funny - I live in California and when I visited Texas, where they have tornado warnings all the time, people would say 'oh, I'd be so afraid of earthquakes' - well, news flash - a big earthquake is every decade or so, a really big one is very rare, but some of these places in the midwest seem to get clobbered by tornado damage every year! Well, maybe it's just perspective - the devil you know and all that stuff!!

I am SOOO sorry about your car but gosh, REALLY GLAD you are OK! It could have been worse, as you say - and I am glad you 'only' had body damage to the car!

As for the binge, I think it's pretty normal for us to react that way - yes, it's better to learn a healthier way to react but let's just say I wish I had a dime for every time someone binged after a stressful event - you'll do better for the rest of the day and hope you have a wonderful Memorial day weekend!!


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LYNDALOVES2HIKE 5/27/2011 4:12PM

    How scary!! Wow! I guess I am a 'wimpy driver' because that sort of thing would have had me huddled somewhere for sure - esp the tornado warnings! It's funny - I live in California and when I visited Texas, where they have tornado warnings all the time, people would say 'oh, I'd be so afraid of earthquakes' - well, news flash - a big earthquake is every decade or so, a really big one is very rare, but some of these places in the midwest seem to get clobbered by tornado damage every year! Well, maybe it's just perspective - the devil you know and all that stuff!!

I am SOOO sorry about your car but gosh, REALLY GLAD you are OK! It could have been worse, as you say - and I am glad you 'only' had body damage to the car!

As for the binge, I think it's pretty normal for us to react that way - yes, it's better to learn a healthier way to react but let's just say I wish I had a dime for every time someone binged after a stressful event - you'll do better for the rest of the day and hope you have a wonderful Memorial day weekend!!


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STRONGIAM 5/27/2011 2:39PM

    Came back to share a post by Indygirl that was featured today and it was about binge eating. Maybe something she wrote will help:

(you may have to copy and paste the link)

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    I don't know how I got unsubscribed, but I re-subscribed. Wow what a harrowing ride. Yes you should have pulled in but don't beat yourself up, that is in the past now.

Stress eating: this was a pop quiz. You failed this one but don't worry, you'll have another opportunity at the next pop quiz. Life will keep you supplied with new opportunities for new pop quizzes.

Base your strategy on Seven Words.

Advanced Decision Making
Daily Integrity

1. Advanced Decision Making - since you know it's a pop quiz and another one is coming up, you just don't know when, what can you do differently in the same circumstances next time? Make a list. What you are able to do next time, and also what you are willing to do next time. Also, next time is sure to be DIFFERENT circumstances just to mess you up. So ALSO brainstorm and make a list, what can you differently in a different scenario next time?

2. Daily Integrity - this is a muscle exercise. You just have to muscle through it each time, no shortcuts here. The muscle will get stronger over time as you strength train it. Except this muscle is mental. Stephen Covey, "7 Habits of Highly Effective People", describes this muscle as the Space between stimulus and response, this muscle is the freedom to choose. Between stimulus and response, there is a Space, and in that Space lies your choice. As you exercise this muscle, your personal freedom grows and expands. In the beginning there is NO space, what do you mean space!, it went by so fast I doubt there was one, and if there was one it was too small to see or act upon, I am a victim, I am powerless, I HAD NO CHOICE. That's how it FEELS, but, there IS a space between S&R, during the next pop quiz have one of your goals to look for it and find it and notice it. But it's there. And it can grow. So now the next pop quiz looks like a valuable opportunity, instead of something you dread and have homework preparation to do for; it's an opportunity to expand your space and your personal freedom.

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LIFEWALK 5/27/2011 12:31PM

    emoticon emoticon emoticon emoticon emoticon

I did both, and with sickerettes, we walk away... with food, we change our eating patterns and that takes time, pondering & trying new strategies/patterns, practice, adjustments and more practice... and it is a spiral with the old patterns fading.

and the important thing here for me was to realize this cycle of relearning & practicing and easing off is a normal improvement process... nothing to be ashamed of.... and is the usual path to overcoming this struggle...

i find that acute stress triggers the old patterns, as does, to my surprise taking pain pills...

as you said, most importantly, you are here & safe.... sorry about your car... I know it was new, shiny & bright... :::pouts & sticks out lip::: it bumped into a freak accident...

so now you shouldn't be afraid to get a small nick, scrape, dent, bump or spot on it, huh?


k, maybe too early for a joke!

after we got dh's brand spankin new work truck, a horse backed into it & used it to scratch its tukus... leaving a rump sized indent on the truck... that remains to this day... dh wanted to get it fixed but we decided such was the life of a work truck...

cars not so much, i hope they can fix it for you.... the damage sounds awful... let us know... :)

Comment edited on: 5/27/2011 12:34:11 PM

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WARMSPRINGDAY 5/27/2011 11:28AM

    Strongiam's comment about quitting smoking makes me think about the fact that probably most of us reach for something: food, a cigarette, a beer. Some of us have learned to reach for healthier things. Why can't I be motivated to reach for that bag of baby carrots or celery sticks?

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STRONGIAM 5/27/2011 11:09AM

    emoticon So glad you are OK. That is a very scary situation to be in! You have answered your on question by saying "Thankfully, just because I've started my day off wrong, doesn't mean that I need to finish it wrong." We are human. We have reactions to stress.

Think about how you may have reacted to such a stressful situation before. You probably would have stayed on a binge for a much longer period of time, maybe not even recognizing what was happening.

You are stopping that downward spiral. I struggle with stress eating also. I TRY to not have things in the house that would severly impact my eating (like Cheezit)so if I do start stress eating it won't be "junk food". But, I would like to find some other way to cope with stress that becomes automatic instead of food.

One thing I did learn from quitting smoking is to take deep breaths. Sometimes when I feel myself getting worked up over something and my mind is racing, I take several deep breaths and it seems to help bring things into better focus and has a calming effect.

Didn't mean for this to turn out so long. Again, very happy that YOU are ok! emoticon

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Don't Eat Your Way Out of the Pit

Thursday, May 26, 2011

I get Proverbs 31 Ministries emails daily. This one hit especially close home.


Good news: I was able to take two bites of chocolate and put the rest back because it wasn't as good as I anticipated and I decided it wasn't worth the calories. This has been happening more frequently, and this is progress!

Have a blessed day!

  Member Comments About This Blog Post:

LYNDALOVES2HIKE 5/26/2011 10:11PM


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LIFEWALK 5/26/2011 12:16PM

    emoticon emoticon emoticon

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STRONGIAM 5/26/2011 10:17AM

    Thank you for sharing this link. It was much needed amongst turmoil this week. The first half of Daniel is one of my favorite scriptures. There are tons of lessons there to apply to our everyday lives. Congratulations on your progress!

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RAINBOWFALLS 5/26/2011 8:32AM

    Great job with the chocolate control!

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-POOKIE- 5/26/2011 6:21AM

    *hugs* thats good xxx

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Up Up and Away

Monday, May 23, 2011


My weekly goal of 3 miles has already been met and it is only Monday.


Now that's what I'm talking about!

Big goals are good, but little goals that I can reach are more encouraging and result in that upward spiral I keep talking about - up up and away! Feels better than the downward spiral, that's for sure.

  Member Comments About This Blog Post:

LIFEWALK 5/24/2011 4:31PM

    emoticon emoticon emoticonSparktacular!!! *yay* u :)

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JKN049 5/24/2011 11:21AM

    Way to go!!

emoticon emoticon emoticon emoticon

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LYNDALOVES2HIKE 5/24/2011 11:10AM

    emoticon indeed!!!

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RAINBOWFALLS 5/24/2011 9:31AM

    I need to climb on my upward spirial!

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-POOKIE- 5/24/2011 1:55AM

    *waves pompoms gently*

Way to go!

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CANDY58 5/23/2011 9:43PM


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PINKHOPE 5/23/2011 9:39PM

Smaller goals allow us to feel a sense of accomplishment which spurs us onward - well done!

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KIYOSHI04 5/23/2011 9:34PM

    great job, you!!

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