KALISWALKER's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=KALISWALKER KALISWALKER's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Day 19 – Eat Reasonable Amounts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6191256 Do you know how much food you should be eating & eating plan guidelines? <BR> <BR> Yes 1400 - `1600 calories a day. <BR> 2 fruit <BR> 5 vegetables <BR> 6 grains <BR> 3 dairy <BR> 2 protein <BR> <BR> Do you know what equals a serving? Know what the volume of food looks like and eat reasonable portion when eating away from home. <BR> <BR> Yes. I always measure my food, eat on a small plate, and don’t overfill the plate. When I at a restaurant I will order a smaller or immediately box up ... Tue, 28 Jun 2016 15:13:17 EST Day 18 - Retrain eating habits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6189904 Today's title is what the 100 Days of Weight Loss book by Linda Spangle is all about. It is about learning new eating habits and you can lose weight on any diet with these changes. <BR> <BR> Do not let food have so much power over me. I have to be able to leave food on my plate. If it is just a bit, I can throw it out. <BR> <BR> The assignment - write your own 'Never Clean Your Plates Rules' <BR> <BR> 1 if I am eating something I do not enjoy, taste it and leave it <BR> 2 I eat on a smal... Sun, 26 Jun 2016 11:07:16 EST Day 17 - Stop Wasting Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6189391 I have already left the clean plate club. Often when I start to feel filled up 'enough', I do not feel compelled to finish all the food on my plate. This is a change I have made this year. Last year when I did Day 17 I could not see the point of throwing out food that was calorie appropriate and nutritious. But now eating 'enough' is the goal, not cleaning my plate. I try not to eat to the point I feel full, just satisfied. Sometimes I throw out my green beans because I've had beans to often ... Sat, 25 Jun 2016 12:12:10 EST Day 16 - Nurturing Power of Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6188794 If you eat to feel nurtured or calmed you will experience those feeling right away and it can be those 'first 2 bites'. That impacts your taste buds and your emotional response right away. Eating more won't bring added satisfaction or make you feel better. <BR> <BR> Today we are to eat something to 'feel better', and stop after 2 bites. Remind yourself your needs have been met. <BR> <BR> I usually only eat at meal time and do not have chocolate or something like that to eat. I will relate... Fri, 24 Jun 2016 11:30:52 EST Day 15 - First 2 Bites http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6188402 The first 2 bites will always have the most flavor. Eat slowly savor them, take in the details, delight in the taste. If you keep eating after that it's just 'feeding'. However if you are truly hungry eating more serves a purpose. None of it will be better than the first 2 bites. If it is dessert or some other treat, after the first 2 bites consider if you really need more, usually you do not. <BR> <BR> Today we are supposed to eat a treat and see if we can stop at 2 bites and throw out the ... Thu, 23 Jun 2016 18:39:34 EST Day 14 - Morning Affects Evening http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6187576 100 Days of Weight Loss - Today the reading is about late night eating and afternoon fatigue, food cravings and hunger. It's recommended to eat breakfast and a 3 PM snack with protein and a carb, such as a cheese stick and an apple, or deli turkey and veggies. The snack will give you an energy boost. We are to set a goal of eating breakfast and plan late afternoon snacks. <BR> <BR> I always eat breakfast and I am losing weight so it works for me. I am content with 3 meals a day and so I seld... Wed, 22 Jun 2016 11:39:31 EST Day 13 - Oops I Forgot to Eat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6186948 In this reading we learned that skipping meals (under eating) during the day causes our bodies to conserve calories because it feels it may not get enough food. For instance when you only eat one meal a day, even though the daily calories are lower you can still gain weight. <BR> <BR> Today we are to write down the times of the day we plan to eat our meals. <BR> Try and eat within 30 minutes of those times. <BR> Don't skip meals! <BR> <BR> This is a learned behavior for me. I eat on the cl... Tue, 21 Jun 2016 12:38:23 EST Day 12 - Fuel or Filler http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6186313 Fuel foods - nutritious low fat/sugar foods like fruits, vegetables, whole grains, lean proteins <BR> <BR> Filler foods - excess calories with minimal nutrients ie. snack foods, chips, candy <BR> <BR> <em>248</em> I have done a lot to eliminate filler foods. Since Jan. 1st I stopped eating my red light foods - appetizers, desserts, chips and crackers. These are broad categories of foods, so I do not have ice cream, popcorn, candy, either. Usually I do not eat in between meals. <BR> <BR>... Mon, 20 Jun 2016 13:09:33 EST Day 11 - Two Purposes of Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6184619 Starting today record what you eat and the time, include all snacks and do not skip meals. Plan to space out the meals and note if regularly spaced meals improve your energy and focus. <BR> <BR> Learn to enjoy food and eating. Eat food to - <BR> <BR> Fuel your body <BR> Appreciate flavors <BR> <BR> If the food you are eating doesn't match this criteria, then it's likely emotional eating. <BR> <BR> Learn to enjoy food without adding a lot of calories. <BR> <BR> I have been recorded all... Fri, 17 Jun 2016 11:39:13 EST Day 10 Appreciate Good Support http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6184203 Today we are to learn to accept support, and be willing to share our goals and plans. Also we can share our non-scale victories. Accept a compliment gracefully with out adding a negative to it. <BR> <BR> Mine - thank you for noticing I am losing weight. I appreciate it. <BR> <BR> If someone seems quite interested in how I am losing weigh, and seems to have weight issues themselves, I tell them about - nutrition classes, Overeaters Anon, SparkPeople, 100 Days of Weight Loss, and good family... Thu, 16 Jun 2016 19:55:32 EST Day 9 What I Want From You http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6183402 100 DWL - Today we did a quiz and then we post our answers. <BR> <BR> If you see me eating something that is not on my diet plan <BR> - give me a hug <BR> <BR> When I am making progress, such as losing weight <BR> - compliment me on how I look <BR> <BR> When I am struggling or gaining weight <BR> - ask me how you can help <BR> <BR> When I am making progress you can't see (such as improving my self esteem) <BR> - ask me how my efforts are going <BR> <BR> When I've maintained my weight (ev... Wed, 15 Jun 2016 12:07:55 EST Day 8 Help Me Please.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6182891 1) List things that we want others to say or do that will help in our weight loss. ie. compliments, protect you from desserts, clear the table after meals, etc. <BR> <BR> My DH and family are very supportive and never makes negative comments about my weight, what I eat, cook or my exercise. <BR> <BR> Hubby changed how he cooks too, so all our home cooked meals are healthier regardless of who cooks. <BR> <BR> I am in the habit of planning/recording each meal in my daily journal. Often af... Tue, 14 Jun 2016 17:14:23 EST 100 Days of Weight Loss - Day 7 - I Can Do It Because.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6181964 Be my own cheeerleader - why I can stay on a diet and exercise. <BR> <BR> I can do it because I have been losing weight this year so I know how to do it. <BR> I can do it because I am doing things differently - Overeaters Anon. <BR> I can do it because I am staying in onederland, never going over 199.9 pounds. <BR> I can do it because I will do 10,000 steps a day. <BR> I can do it because I will eat out less often. <BR> I can do it because I will be very active for the rest of the year. ... Mon, 13 Jun 2016 09:48:21 EST 100 Days of Weight Loss - Day 6 I Must Protect My Program at ALL Costs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6181504 No one cares about my program as much as I do. I am the only one responsible for how I manage my food choices and my weight loss program. My family is aware of how I eat and if I pass on a food or meal or eat something else, it does not affect them. <BR> <BR> If I feel a little pressured by someone or a situation, I am usually comfortable with saying no thank you. Recently at a strawberry tea I said no thank you to the cake, strawberries and whipped cream. The hostess then asked if I would ... Sun, 12 Jun 2016 15:36:42 EST 100 Days of Weight Loss - Day 5 Magic Notebook http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6178274 Jan. 1 st I started my notebook where I plan the next day's food, nutrition track, plan my day, make a few notes about the current day and record my weigh ins. At the end of May it was full, so with great anticipation I went out to buy my new notebook. When I look at the old notebook, I feel it's an accomplishment keeping track of EVERY bite this year. <BR> <BR> By planning my meals the night before I do not give into food cravings because I look to see what I am eating that day. I have ove... Tue, 7 Jun 2016 11:17:21 EST 100 Days of Weight Loss - Day 4 Boundaries, Not Diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6177620 This year I focused on sensible eating, not dieting. I am trying to get over my perfectionist all or nothing attitude. <BR> <BR> I follow the food plan (note not a diet) recommended by a registered dietitian. Daily I nutrition track and measure all portions of food. My red light foods (I do not eat) - appetizers, desserts, crackers, chips. These are my guidelines whether I eat Narrow Road or Wider Road. <BR> <BR> The Narrow Road version is 1400 calories/day and 10,000 daily steps. Each ev... Mon, 6 Jun 2016 12:59:59 EST 100 Days of Weight Loss - Day 3 Committed Means Doing it Anyway http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6177246 Stick with your program whether you feel like it or not. I will diet and exercise regardless of how I feel at any moment and focus on the actions not the feelings. I will make good decisions and carry out good actions whether I feel like it or not. I will do it anyway. <BR> <BR> I have been nutrition tracking all year. There are times it is late and I realize I did not record my last meal. I feel like going to bed or just skipping it, but I remember why I have done it every day, because my p... Sun, 5 Jun 2016 23:53:44 EST 100 Days of Weight Loss - Day 2 Interested or Committed? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6175913 In the past the diet would be fine and then... there would be a party, card game, special event, sick, bored, tired, etc. and the diet would slip, then a slip would become a slide. I could not recover and keep going. When I was derailed, I was totally derailed and months would go by till I got launched and had a Day 1 AGAIN! <BR> <BR> Years ago I had a dream where I woke up with the perfect body and I was thrilled, then frightened and sad. I knew it wouldn't stay that way. Within a week I wo... Fri, 3 Jun 2016 16:34:47 EST 100 Days of Weight Loss - Day 1 I Used to Be That Way http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6175506 I Used to be That Way But Now I am Different <BR> <BR> I considered doing this in my notebook but as my Spark Friend pointed out there is power in sharing with accountability buddies, and a couple of other Spark Friends joined 100 DWL so we could support each other, so I am posting it here. Also I remember reading Susan's (FOCUSONME57) postings and got a lot of encouragement from them. <BR> <BR> I started 100 DWL last fall and completed 25 days. "I Used to be That Way But Now I am Differen... Fri, 3 Jun 2016 01:02:10 EST June - Great Anticipation! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6174423 I love the first of the month; it's a fresh start and motivates me to pursue new goals. This year I have done well with my food plan, but I need to focus on walking. I have been walking much less because of the bone spur on my foot (ouch!), and I am having pain in my knees which I attribute to muscle loss. <BR> <BR> Last night with happy anticipation, I made a special trip out to Walmart to buy a new notebook (old one full) for my daily meal planning, nutrition tracking, notes and weekly we... Wed, 1 Jun 2016 12:01:10 EST June Goals - I Do Better Starting Earlier http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6173766 June Goal - Consistency this month! Some of things I started at the end of May, so I would have a running start in June. In some areas I am already doing well and others I will improve on. <BR> <BR> 1. stay in onederland! <BR> 2. daily nutrition tracking (since Jan. 1 2016) <BR> 3. lights out at 10:30 PM (8 hours sleep) <BR> 4. 15 minute daily walk till bone spur removed <BR> 5. gym or pool 3 times a week <BR> 6. new daily routine <BR> 7. daily 15 minutes puppy training <BR> <BR> The note... Tue, 31 May 2016 12:52:54 EST End of May Challenge to Each of My Spark Friends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6172734 This week I challenge you to exercise 15 minutes each day. I have bone spurs on each foot and have limited my walking to reduce the pain. Today I noticed I am pain free so I will be walking again. Let me know if you accept the challenge of exercising 15 minutes each day. I will be thinking of you as I walk with puppy Royce (I will call her Rosie) around the pond. <BR> <BR> I went to the Women's Spiritual Retreat Weekend in Sumas, WA and had a great time at the beautiful Cedar Springs Center... Sun, 29 May 2016 22:54:48 EST I Work to Deadlines http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6170892 I am results oriented, but at home I let time slide and reward myself with play time before I get my work done. In the Summer Challenge I am going to focus on my time management and get my exercise done earlier in the day. Also I have a my summer buddy to exercise with, so that will be a great motivator. <BR> <BR> As for my food plan - all is well. I have lost 32 pounds this year, so I will continue what I am doing. I will likely lose a couple of pounds or so in between the spring and summe... Thu, 26 May 2016 17:38:50 EST SparkPeople is an Amazing Site! Thank You! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6169184 Hi members. For anyone who is unhappy with recent changes, please take a few minutes to think about all the benefits you get from SparkPeople and what you pay for it. To remain a profitable business, Spark needs to attract new members and sell advertising. Many new members will likely be younger tech savvy people, who are less likely to use computers, and are using phones and tablets. <BR> <BR> I am usually on my laptop but today I was on my phone. I can see there are recent enhancements th... Tue, 24 May 2016 00:04:33 EST Summer 5% Challenge - Time to Join http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6168148 Please join us for the next challenge which starts in June. Each of us have the goal of losing 5% of our starting weight or if you are at goal, then maintaining your weight. You will be on a challenge team and compete against other 5% teams. It's lots of fun as we do the healthy weekly challenges and have a friendly rivalry with other teams. Team members are supportive and it wonderful to be part of an active team. It's the best way to Spark! <BR> <BR> In the Spring 5% Challenge I hit Onderl... Sun, 22 May 2016 12:37:29 EST Onederland - I am Staying Here Forever! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6167524 Yesterday morning I was so happy to wake up in onederland. I lost 32 pounds this year and hitting this milestone revitalizes me and frees me to take on some new challenges. I lost the weight with a good food plan, better eating habits, and not so much exercise. <BR> <BR> I have a bone spur on my foot that can be quite painful, so it limits walking. I am not sure when my foot will be fixed but I am ready to start exercising again, I just have to be creative. I got a new bike yesterday to cel... Sat, 21 May 2016 12:19:21 EST Onederland! Doing the Happy Dance! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6166849 <em>244</em> <em>355</em> <em>334</em> <BR> <BR> I landed in onederland! I am doing the happy dance this morning! <BR> <BR> I am getting a new bicycle today as a reward! <em>332</em> <BR> <BR> Can't update my page - Spark glitch <BR> <BR> Recap of last year <BR> <BR> Sept 2015 Start Bodysense dietician lead class <BR> Oct 2015 Start listening to Overeaters Anon free podcasts from iTunes <BR> Oct 18 2015 Start 100 Days of Weight Loss - Linda Spangle book & group <BR> Nov ... Fri, 20 May 2016 09:48:01 EST Fitbit, Bicycle, Healthy Emotional Outlets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6166297 I have a free day today, so I am going to look at bicycles. Until I get the bone spurs removed I am not walking too much, so hopefully biking will be better. <BR> <BR> On walking4fun.com - today DH will hit the end of the Pacific Crest Trail 2,663.5 Miles on day 432! A couple of months ago Kali got an apprentice puppy to take over her daily walks. Puppy Royce is doing very well and walks DH 7.5 km a day, and Kali is enjoying a few short sniffing walks a day. <BR> <BR> The apprentice chewed... Thu, 19 May 2016 12:39:16 EST Dog Park Therapy - Learning New Behaviors http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6164886 I have dieted, lost weight and regained it many times over the years. This year I am focused on how to continue to lose weight and permanently maintain that weight loss. <BR> <BR> To lose weight in 2016 <BR> <BR> 1) I nutrition track all my meals <BR> 2) I do not eat my 'red light foods' - appetizers, desserts, chips, crackers <BR> 3) each evening after dinner I plan the next days meals <BR> 4) eat 3 meals a days with occasional snacks <BR> 5) try new foods ie. plain Greek yogurt, turkey c... Tue, 17 May 2016 13:23:06 EST Spring - Week 8 Countdown http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6164187 I am lingering around 201 pounds and my final Spring 5% Challenge weigh is this Saturday. I want so much to be in ONEDERLAND by then. I need to do more than hope I get there, I have to work hard for it. Each meal, each bite will be planned and within my calorie range. I will make a point of adding fruit to each meal to add fiber and eat less of something else. Each evening after dinner, I will plan the meals for the next day AND calculate the calories in advance. <BR> <BR> This year I stopp... Mon, 16 May 2016 14:10:59 EST Friday & Feels Like Saturday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6157615 <img src="http://photosaws.sparkpeople.com/guid/e4060e80-8eb8-45e6-9e49-e50839833bae.JPG"> <BR> Kali with her birthday present. She often puts her head on a cushion and now she has her own. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/6f9c9a17-6fa1-4892-a51e-13c56f150147.JPG"> <BR> Kali with puppy Royce and some of the guests at Kali Cinco de Mayo 12th birthday party. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/600917f6-2614-488c-8651-0367dc419de7.jpg"> <BR> W... Fri, 6 May 2016 13:07:05 EST Donating My Weight in Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6156446 The other day I gathered up all my clothes all and heaped them up then sorted through them - keep or donate. The main criteria was did it fit? Today as I was hanging up the keepers I weeded out a few I did not like. I put the donations into a huge tote and struggled to get it down the stairs. Then I got curious - how heavy is the tote? 30 pounds!!! That's how much I have lost this year. <BR> <BR> Tomorrow I will be rested and I will post pictures of the before and after with the clothes. <... Wed, 4 May 2016 19:00:21 EST Maria Kondo Declutter Clothes - Done! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6155556 Hubby built a wonderful walk in closet and it's finished now. Monday I did the Maria Kondo method of decluttering my clothes, where you gather your clothes together from ALL over the house. Next group like things together and quickly pick out the things to keep and get rid of the rest. Don't think about what you will do with the rest that comes later. It's quick and painless. <BR> <BR> It only took 2 hours to gather up all the clothes of all sizes, heap them on the bed and sort them into pan... Tue, 3 May 2016 12:17:14 EST A Day Off From Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6154800 It a beautiful spring day and I am sitting in a quiet tidy house taking the day off. Everyone is out and I have a few hours to myself, it feels like a day off from life. I will get caught up on some paperwork, do some OA work, make some appointments, declutter my clothes and walk the dogs to the duck pond, where I like to look for the albino duck. <BR> <BR> Yesterday we were at a convention. My plan was to go to Subway for a small meal rather than eat the convention appetizers, etc. but the... Mon, 2 May 2016 12:46:56 EST Decluttering & Kali's Cinco de Mayo Birthday Party Ole! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6154165 I need time to plan my month so I can keep up the momentum of getting our house in order, finish unpacking and hanging pictures, get ready for Kali's 12th birthday. We will have a few select friends and family invited for Kali's special day. We will do our fumbling best Canadian version of Mexican food. This week we will be readying the deck for this festive soiree. <BR> <BR> The new bathroom is finished and the walk in closet is almost complete. We did not have a full length mirrors since ... Sun, 1 May 2016 17:07:15 EST 3 Weigh Ins to Go! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6153380 Starting Weight 03/26/2016: 205.6 <BR> 5% Challenge Goal: 10.3 <BR> Overall Goal Weight: 195.3 <BR> <BR> Week 1 - 04/02/2016: 208.0 <BR> Week 2 - 04/09/2016: 207.6 <BR> Week 3 - 04/16/2016: 203.4 <BR> Week 4 - 04/23/2016: 204.0 <BR> Week 5 - 04/30/2016: 201.6 <BR> Week 6 <BR> Week 7 <BR> Week 8 <BR> <BR> Losing weight is a great learning opportunity. When I saw my weight go from 205.6 to 208.0 in Week 1, I looked at my food journal and knew exactly what happened - BREAD!!! I had gue... Sat, 30 Apr 2016 11:16:53 EST Saved the Best for Last! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6152867 Today is the last day of our 2 week decluttering challenge. I am going to roll up my sleeves and tackle a special project - THAT ROOM! My college daughter got a job and is in the process of moving out. No surprise, some how her room looks like she never left. I am not sure how much I will get done, but at least I will start. If the job seems too daunting I will do the 10 minutes minimum and walk out and close the door. I am counting this as exercise! <BR> <BR> <em>12</em> <em>84</em> <... Fri, 29 Apr 2016 12:39:20 EST 5% Conflicted http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6152156 Today I updated my weight on Spark. This message popped. <BR> <BR> Weight & Measurements <BR> Successfully Tracked for 4/28/2016 <BR> <BR> Weigh yourself - 201.6 <BR> <BR> Congratulations on your weight loss! Note that your calorie needs may decrease as you lose weight. To give you control over your account, we do not automatically adjust your calories when you weigh-in. We recommend that you update your program every time you lose 10-15 pounds. Click here to visit your program page; ensu... Thu, 28 Apr 2016 12:32:36 EST Lifestyle Changes Mean I Do Things Differently http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6151522 This year I am tackling a number of things that add up to a healthier and happier lifestyle. It`s not always easy to know what to do next but I am building new skills and accepting that I can change. <BR> <BR> Yesterday I did my best to focus on positive ways to deal with internal stress so I would not trigger bad eating behaviors. What helped the most - <BR> <BR> 1. I talked with my Overeaters Anon sponsor. I had not talked with her for a couple of weeks, as I imploded with stress. We ta... Wed, 27 Apr 2016 14:29:11 EST Stress & Not Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6151101 Lately I have been very stressed, nothing I will share here. Since taking Bodysense classes and joining Overeaters Anon I am aware that stress can trigger bad eating behaviors. This morning I got a call that my evening class was cancelled. I was disappointed as I have got in the habit of going out Tuesday nights and I enjoy learning. <BR> <BR> I got my work out of the way and had a phone meeting. Still I felt anxious and decided this was a great time to explore a dog park. I enjoyed watchin... Tue, 26 Apr 2016 23:33:06 EST Onederland & Declutter Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6149993 I have been weighing in weekly. Because I was going away for the weekend I weighed in Friday (a day early). It didn't feel like 'my real weigh in' so I weighed in again today, 203.6 pounds. I am determined to get to onederland in the Spring Challenge so I will be more focused this week. <BR> <BR> This week while I am on the internet I am listening to The Life Changing Magic of Tidying Up Marie Kondo Audiobook. <BR> <BR> <link>www.youtube.com/watch?v=F7EdleXy_1Q </link> <BR> <BR> This... Mon, 25 Apr 2016 12:45:36 EST 4 Weigh Ins http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6147889 My DD is going to follow my eating plan, so that will give me more momentum. I gave her a notebook so each evening she can plan her next day's meals. At the top of each page she writes - I used to be that way but now I am different. I hope it inspires her like it did for me. She will be following the Canada Food Guide and aiming for 2 Fruit, 5 Vegetables, 2 Dairy, 2 Protein, 2 Fats. She is a runner so I expect she will lose quickly. <BR> <BR> I am weighing in a day early because we are goin... Fri, 22 Apr 2016 10:43:27 EST 5 Weigh Ins http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6146538 Last night at my Bodysense class the topic of meditation was discussed - relaxation, etc. A woman in my class goes to a meditation group every Wednesday and invited me to join her. I complete my Bodysense classes May 2nd, so I will try it then. <BR> <BR> In Bodysense and Overeaters Anon the emphasis is on healthy eating, not counting calories. While I continue to nutrition track, I am comfortable with my food plan and eating style and my daily calorie intake varies some. My weight loss may ... Wed, 20 Apr 2016 13:20:31 EST Letting Go http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6145755 This year I focused on permanent weight loss. I am happy with the way that is going. Coincidentally I am not as always so patient/tolerant = cranky? I do not why this is, but I am trying to understand it and deal with it. <BR> <BR> When I recognize stress, I immediately do a mindful relaxation technique. I breathe in slowly through my nose, then purse my lips and slowly breathe out. I try to do it at least 5 times. Later when I realize I am not feeling stressed I do it again. It's helps me ... Tue, 19 Apr 2016 13:19:57 EST Day 2 Declutter your kitchen surfaces or get into the cupboards. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6144343 I set the timer for 10 minutes and focused on the 'hot spot' counter to the left of the sink. I removed 2 decks of cards, a lint roller, dog bowls, cake mix and icing, coupon book, school notices, batteries, recycling stuff. Only a cook book and medical info was mine and I put it in a drawer. What stayed - a potted plants, kids lunch kits, dog medications, radio. Only one slip of paper was trash. <BR> <BR> We have several hot spots in our house - one thing gets placed there and if it is not... Sun, 17 Apr 2016 16:58:03 EST Day 1 Declutter - Make Your World Better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6143889 Great <em>249</em> for me. <BR> <BR> I made space for others to feel there is a place for them in our home and to have a feeling of peace when they enter the house. <BR> <BR> First thing this morning I made the bed before I brushed my teeth. <BR> <BR> I helped at the church garage sale. It was interesting to see what was donated and how quickly customers stampeded in to snatch it up. I bought a few things and cleaned them up and put them away immediately when I got home. <BR> <BR> D... Sat, 16 Apr 2016 23:04:34 EST More Answers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6143235 Several people have asked for more information about my Overeaters Anonymous Program and my food plan. <BR> <BR> Questions <BR> <BR> 1) How do you know what to eat? <BR> <BR> For my food plant - I consulted with a dietitian about what I should be eating daily and how much - 1400 daily calories. These are the categories of foods and the number of PORTION CONTROLLED servings to eat 2 Fruit, 5 Vegetables, 3 Dairy, 2 Protein, 2 Fat. There are no categories for appetizers, desserts, chips, cr... Fri, 15 Apr 2016 23:36:19 EST Declutter - YAY!!! & No Surgery http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6142294 In the 5% Challenge we are decluttering for 2 weeks. I am so glad we are doing this. Overall our house looks tidy, but I am a minimalist at heart and I would like to streamline the house so it reflects our current lifestyle. This is wisdom 'The barn's burnt down, now I can see the moon.' We have to decide what to do with some sentimental items and I look forward to learning from my team mates how they do it. <BR> <BR> Today is the annual trash big item pick up. I see what our neighbors deci... Thu, 14 Apr 2016 15:25:59 EST Good Bye Forever XL http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6140696 When friends see you are losing weight they want to know what diet you are on. If asked I tell them I joined OA. Last night a friend went to a meeting with me and will continue to go with me Monday nights. OA is spread by attraction not promotion, so it feels good to spread the message by results. <BR> <BR> I have to be brave and start giving away my too big clothes. It's one of the ways to convince my brain there is no going back, I've had a permanent lifestyle change. Some of the clothes ... Tue, 12 Apr 2016 12:15:49 EST Answers to Some Questions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6139732 For a few months I have gotten a few questions about how I am eating and what I am eating. I think I have answered most of the questions but here is a summary. <BR> <BR> I have kept a hand written food journal all year. I manually calculate the calories and it's quick and easy to do so. I eat many of the same foods without much embellishment and few prepared foods. I practice portion control and weigh and measure everything. For protein I eat a lot of chicken and very little red meat. My DH... Mon, 11 Apr 2016 09:07:57 EST