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 88 I Do Care! I am Onederful! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6254471 100 DWL - When life wears you down you may feel like giving up on your weight loss efforts. It's likely a sign that something else in your life requires your attention, and it is taking your energy and focus. Rather than give up, take care of the real issue, and remind yourself several times a day 'I Do Care!'. <BR> <BR> I am to record a few things to remember why I do care. <BR> <BR> This year I hit onederland. While my weight bounces a bit I still think of myself as 'onederful'! <BR> <B... Thu, 20 Oct 2016 10:52:21 EST Day 87 Old Habits & 'No see food diet' & Exercise Pants http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6253990 100 DWL - Get rid of old habits so you do not slip back into them. Break patterns that got your there in the first place. Identify times you eat out of habits and make a plan to change. Do things that break up those habits. Find ways to feel connect with people even if you are not eating with them. <BR> <BR> What former habits got me in trouble? How can I avoid slipping back into it? <BR> <BR> Random eating. I have my 'No see food diet' now. My rule is 'why am I there'? Costco - to shop no... Wed, 19 Oct 2016 11:25:21 EST Day 86 Minimize the Damage & Crushed Cravings & Kali's Vet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6253478 100 DWL - When you stray from your food plan, minimize the damage. Know that you can always stop eating and get back on track. In the moment when you are struggling to resist temptation use your tools - sit on your hands, leave the room, brush your teeth, throw out the rest of the food - anything to head off a binge. Shift your focus to anything but food. <BR> <BR> On a cruise or vacation - use the tasting diet for anything that is not part of your fuel needs for the day. Have just a taste ... Tue, 18 Oct 2016 12:09:26 EST Day 85 Let it Go! Kali's Vet & Spam http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6252973 100 DWL - As you widen your square, learn to let go of negative feelings so you can accept things you may not be happy about. Resentment, bitterness, depression trap the anger, frustration and sadness that eats at you. Those that hurt you will not be the ones who make it better - you will make you better. Learn the technique - set as time limit on how long you will hold on to these negative feelings and then let them go. Write out the details (or mentally list) about a difficult situation, th... Mon, 17 Oct 2016 12:54:17 EST Day 84 Expectation Square & Pickleball http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6252385 100 DWL - You have an expectation square of how things should be. There are expectation squares for everything in your life - friends, children, work, spouse, etc. If a square is quite rigid and unbending it can be very small; and the smaller the square the less likely your expectations will be met - resulting in your frustrations and eating issues. Widen the square of what you consider acceptable for yourself and others behaviors - create a new version of your expectation. Question - could i... Sun, 16 Oct 2016 12:33:03 EST Day 83 No More Deprivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6251939 100 DWL - Do you give in and eat because you feel deprived? You have to set boundaries around your eating even if it makes you feel deprived. You would rather have the benefits of successfully managing your weight, so forego the pleasure of eating a piece of cake to lose weight. Think in terms of 'what does my weight deprive me of?' Work on improving your life and health so you can enjoy what you are missing. <BR> <BR> List when you feel deprived - ? need to think about this <BR> <BR> What... Sat, 15 Oct 2016 11:57:13 EST Day 82 Last Straw Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6251447 100 DWL - A series of stressful events can lead to "That was the last straw`` when something else goes amiss. It may seem that the last event prompted you to reach for food, but you were already headed this way earlier in the day. One event earlier in the day likely triggered an emotional reaction, and later events added to the stress. Learn to recognize how you are feeling and take appropriate actions sooner so emotional eating does not happen. <BR> <BR> What can you do to stop the behavio... Fri, 14 Oct 2016 11:06:45 EST Day 81 Unhook the Chains & Stars & Appointments http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6250952 100 DWL - Behavior Chain where one event leads to another and in frustration you reach for food - this is emotional eating. Consider points along the way where you had a slip and what you could have done to prevent it. Rather than focus on how much you ate, consider other ways you could have handled the problems in your day. <BR> <BR> Before I began 100 DWL and joined Overeaters Anon I did not consider myself to be an emotional eater just an overeater. I thought my problem was that I ate t... Thu, 13 Oct 2016 12:52:25 EST Day 80 Get a New Title & Plans for a Busy Schedule & a Satisfactory Sized! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6250439 100 DWL - When you are struggling with your eating or gaining weight you may label yourself as lazy, fat, etc. Change how you see yourself and create new labels and a new name tag so you will live in ways that make it real for you. <BR> <BR> I seem to have lost my discipline - I am a slacker. I have a good year and then mid-August my good habits seemed to slip. Maybe I was feeling deflated that our active summer was winding down. I am not sure if the slip has become a slide yet. At this poi... Wed, 12 Oct 2016 12:15:15 EST Day 79 Live as a 'Healthy' Person http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6249877 100 DWL - Create an image of how you will live as a healthy person. What does a healthy person do each day? What type of eating and exercise programs do healthy people follow? What attitudes do healthy people have towards food, eating, exercise and coping with life? Think in terms of fit and strong. <BR> <BR> OK I get the idea - don't think of living a diet regime, think of living a healthy lifestyle. <BR> <BR> I am feeling a little down this morning. 3.5 weeks ago I had another ultrasound... Tue, 11 Oct 2016 11:32:26 EST Day 78 Ditch the Critic & Biking Barnston Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6249344 100 DWL - Replace negative self-punishing thoughts and labels such as failure. Even when you have a day where you make poor food choices remind yourself you are still a good person. When you hear negative talk from yourself or others remember 'No matter what you say or do to me, I am still a worthwhile person'. <BR> <BR> I am not sure that I say negative things to myself, but maybe about my appearance sometimes. Oh I do say to myself - you know better! <BR> <BR> My new words - I am a worth... Mon, 10 Oct 2016 12:07:23 EST Day 77 Healing Power of Rituals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6248827 100 DWL - Another way to build emotional safety - have a healing non-food rituals or habits you can use to feel more nurtured, calm, settled , relaxed or energized. Draw on these, rather than thinking up new ones or feel at a loss of what to do. <BR> <BR> What do you typically do to release stress, calm down or heal emotional needs? <BR> <BR> Some of my rituals <BR> <BR> Morning - something to follow regardless of how I feel or issues on the go <BR> <BR> I lay in bed and read online new... Sun, 9 Oct 2016 12:48:04 EST Day 76 Emotional Safety http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6247858 100 DWL - When you feel unsettled, anxious, and insecure you need to regroup and feel safe again - grounded, protected, strong and secure. When you are emotionally safe - relax, heave a big sigh and say 'ahh' to acknowledge you are completely at ease. Intentionally do this to feel grounded and safe again. <BR> <BR> Create an emotionally safe 'ahh' space to rebuild a feeling of calm and safety - personalize and brighten it up with things that make you feel comfortable and secure - and a CD pl... Fri, 7 Oct 2016 12:19:34 EST Day 75 Small Wins & Pubs & The Kitchen is Open http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6247338 100 DWL - Look at your actions that get you closer to your goals - labels these as small wins. Include your efforts to feel more successful, happy, healthy or peaceful. Actions like phone a friend, drink water, relax in the bath, eat freggies, take the stairs - they all count. Write them down the and look for ways to create more wins. Stack up the wins! Focus on your accomplishments to have a successful day. <BR> <BR> 5 Wins From Yesterday... thinking.... I will not categorize them into hap... Thu, 6 Oct 2016 11:35:43 EST Day 74 Watch For the Rainbows http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6246743 100 DWL - Look for positive things around you and do not let discouragements pull you down so you self medicate with food. Look for the joy and sunshine rainbows, small positives that slip into the everyday. That cup of tea, the ray of sunshine, a happy song, an inspiring blog, the kindness of a stranger... rainbows. Feel gratitude for these simple things. At the end of the day remind yourself "This is a really good day because...." <BR> <BR> Do you have one person who truly loves and accept... Wed, 5 Oct 2016 11:06:20 EST Day 73 All or Nothing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6246267 100 DWL - Perfectionist - all or nothing - do it the right way or don't do it all. True perfectionist will never get started. It is black & white thinking. WHITE you do the whole thing or BLACK not at all. Between the 2 extremes GRAY. Be willing to have some gray to manage diet and exercise. Let go of some perfectionist rules and rigid expectations to achieve balance. Settle for a small amount of progress to feel successful. <BR> <BR> I am a perfectionist and there are many things I have do... Tue, 4 Oct 2016 13:09:45 EST Day 72 Sneak Eating & Rewriting Stories We Tell Ourselves http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6245711 100 DWL - You purposely eat out of sight of others so they do not see what you are eating, and so you do not see their negative reaction. Make a policy to eat these 'sneak foods' in the presence of at least one other person, to help you control the quantity. Let others know your plan and ask for their support and no criticism. <BR> <BR> I am not a sneak eater. <BR> <BR> The sermon in church got me thinking about how we tell ourselves negative stories of who we are, and maybe stories others... Mon, 3 Oct 2016 12:37:33 EST Day 71 It's Too Hard & Busy Saturday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6245125 100 DWL - We start our diet and exercise plan with good intentions but unexpected events or difficulties get us off track. We struggle but it is not a good reason to give up. <BR> <BR> Remind yourself - I know I can do hard things. Be willing to do the work. <BR> <BR> At one point in my life I started my own accounting service, was Provincial Treasurer of Girl Guides of Canada (a volunteer position), mother of 2 and a foster mother, AND I went to night school to get my accounting designati... Sun, 2 Oct 2016 11:55:32 EST Day 70 No Good or Bad & Getting Out More http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6244631 100 DWL - Eating is not a moral issue so you can't think in terms of good or bad. Take back your power and evaluate your eating choices. Admit to yourself when you have made poor choices. Eliminate punishing self messages that you are bad or cheat. <BR> <BR> I have done this - when asked how my vacation was. The first thing I said 'I was bad, it was an all inclusive and the food was so good. I went crazy with desserts, so bad!' I likely did not even mention the huge Jacuzzi in our room, or... Sat, 1 Oct 2016 11:14:59 EST Day 69 No Cheating Allowed & Social Day & Follow Appointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6244172 100 DWL - When you say I cheated on my diet, you indicate the diet is in charge. Also cheat implies you did something illegal or immoral, which you did not. No you make choices. The choices you make determine the outcome. Each bite you take is by your choice. <BR> <BR> I am to write about 3 food choices. <BR> <BR> Yesterday 5 of us went to a Chinese restaurant for lunch. I did not want to eat a communal meal where we each order something and then share all of it. I wanted to have just one... Fri, 30 Sep 2016 11:46:48 EST Day 68 I Had a 'Pause' & Hand Grips & Great Advice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6243679 100 DWL - When you slipup on your diet use nice words to describe what happened - kind non-judgemental words, not 'I blew it'. Label it as a pause in your diet plan. It acknowledges a break in your efforts, then a rest and regroup. Examine the slipup, learn from it, then let it go (erase it from your mind). 'I had a brief pause, now I am back on track'. <BR> <BR> I like this way of thinking but will have to really work at it. I can be a perfectionist and a procrastinator, a bad combination. ... Thu, 29 Sep 2016 12:57:35 EST Day 67 Never Say I Blew It http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6243210 100 DWL - when you say I blew it, it reinforces your feelings of failure and you allow your minor slip to become a major slide - eating way too much. Do not let a minor slip become a major event that derails your weight loss efforts. When you have a slipup consider it as a minor event - that was interesting, I wonder what that was about? Examine emotional issues that may have triggered it. <BR> <BR> I am too create a phrase that acknowleges my eating struggle and encourages me to move on or ... Wed, 28 Sep 2016 14:19:59 EST Day 66 Don't Even Start & Lunch Guests http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6242598 100 DWL - learn strong self talk to keep yourself from taking that first bite of trigger food. The first bite sets you up for wanting more. Decide you will not eat even one bite. <BR> <BR> It says when reaching for the food give yourself this talk. I do not let it go that far. I have the self talk before I arrive at a party or walk into a coffee situation and see food. I tell myself ignore it, it is not for you. I make a point of not focusing on the foods and look away or walk away. <BR> <... Tue, 27 Sep 2016 10:59:14 EST Day 65 Stimulus Narrowing & MP3 & Night Time Eating! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6242109 100 Days of Weight Loss by Linda Spangle -Stimulus Narrowing - Don't think too long. Each time you encounter a food cue or temptation you have a split second to make a decision to eat or not to eat. The faster you say 'No I won't eat it!' and get away, the less likely you will give in and eat. Eliminate the possibility of changing your mind. <BR> <BR> To build self control, immediately decide no unplanned eating, and do not change your mind. When you make a quick firm decision to tell yours... Mon, 26 Sep 2016 12:10:12 EST Day 64 Instant Tools for Triggers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6241574 100 Days of Weight Loss by Linda Spangle. Use fast solutions aka instant tools to get away from what triggered you to eat. Stop thinking you cannot resist food temptations. Just because you see or smell something does not mean you have to eat it. <BR> <BR> Instant Tools to Stop Eating When You are Triggered (continuously eating) <BR> <BR> 1) taste or texture triggers - brush your teeth, changes the flavor in your mouth <BR> 2) eat something with the distinct opposite flavor. To block sweet... Sun, 25 Sep 2016 12:46:54 EST Day 63 Buffers & Crazy for Sweets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6241120 100 Days of Weight Loss - Create buffers to keep yourself from high risk problem foods. The easiest buffer is to keep it away. Do not tempt yourself by having naughty foods in the house - stop buying it! Get rid of foods that put you at risk of overeating. Do not count on willpower, keep temptations away. Just like people who quit smoking get rid of smokes and stop buying them! <BR> <BR> This year I identified my triggers (abstinence) foods and decided no desserts, appetizers, chips and cra... Sat, 24 Sep 2016 12:59:14 EST Day 62 Non-food Triggers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6240155 100 DWL - Non- food triggers - people, situations, places, habits or a combination of these, not just foods can trigger unplanned eating. <BR> <BR> Some situations - habits like having a bedtime snack, eating popcorn at a movie, eating in the car or eating with others to feel a connection. <BR> <BR> Emotional triggers - emotional needs you associate with food - depressed, upset, bored, stressed, angry, lonely. You habitually eat when you have uncomfortable emotions. <BR> <BR> Physical ... Thu, 22 Sep 2016 11:35:02 EST Day 61 Food Triggers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6239643 100 DWL - Learn your food cues or triggers - all the little signals and thoughts that prompt you to eat during times you were not planning on it. Even though you were not hungry these triggers cause you to react. One minute you were not thinking about food or eating and the next you cannot stop thinking about it. <BR> <BR> There are many triggers - thoughts, sight, taste, smell of food ie. movie theater and popcorn. It can also be talking about food or recipes, watching cooking shows or co... Wed, 21 Sep 2016 12:18:52 EST Day 60 Create a Stop Sign, Back to Yoga, Menu Planning, Activity Room http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6239084 100 DWL - There are the 'Instead Lists' for emotional eating - head hunger and heart hunger. But another tool is required to be able to use the insteads. It is the 'emotional stop sign' which is an instant reaction plan to catch yourself before you start eating. It the emergency drill you practice to stop everything and give yourself 5 minutes to get yourself away from the food and food thoughts. Take something from your instead list and build a routine around it. The Stop Sign should have 3 ... Tue, 20 Sep 2016 12:41:45 EST Day 59 Heart Hunger Insteads & Phone Heaven http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6238513 100 DWL - Heart hunger - comes from empty emotions when you feel depressed, discouraged, lonely, hurt, disappointed, let down, bored or restless. Create a head hunger instead activity list. These should be nurturing activities for when you feel tempted to eat. Nurturing soothing activities that are available immediately are the best. Sad or lonely - read a book or start a new hobby. <BR> <BR> Phone Heaven - This year on Mother's Day I first experienced what I call a phone heaven moment. It... Mon, 19 Sep 2016 12:47:07 EST Day 58 Heart Hunger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6238172 100 DWL - Unlike head hunger with heart hunger you just start thinking about food, unsure of what you really want to eat. Likely it will be a comfort food or something soft, smooth, or creamy - ice cream, donuts, pasta. <BR> <BR> Heart hunger - you want to eat but do not know what you want. It comes from empty emotions when you feel depressed, discouraged, lonely, hurt, disappointed, let down, bored or restless. <BR> <BR> Ask yourself - what is making me feel empty right now. What am I mi... Sun, 18 Sep 2016 22:24:33 EST Day 57 Head Hunger "Insteads" & - Triggers & Red Light Foods http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6236898 100 DWL - Have a list of quick solutions to manage head hunger cravings. Do these activities instead of eating when you are not truly hungry. The activities will not solve the problem of emotional eating, it is a buffer between you and the issue that tempts you to eat. <BR> <BR> Use an instead to interrupt an emotional reaction that triggers the desire to eat. Identify the real cause of the feeling and how you might address your emotional needs, then immediately do the instead activity. <B... Fri, 16 Sep 2016 13:07:33 EST Day 56 Head Hunger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6236292 100 DWL - With non-hungry eating your food choices indicate the emotional needs you are experiencing. You usually want chewy or crunchy foods that have a smash in your mouth sensation, that replaces what you'd really like to do to somebody or something. The associated pressure emotions are anger, frustration or resentment and can be caused by stress, deadlines, or other people. But can also include avoiding painful emotions. It starts with a specific craving, you know exactly what you want. E... Thu, 15 Sep 2016 12:03:44 EST Day 55 Food is the Consolation Prize & My Break Through!!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6235726 100 DWL - Over the years you have learned when you are having a tough time and do not like how you feel, food will make you feel better whether you were hungry or not. The skinned knee was the reason for a cookie. This is how you get hooked on emotional eating. You created a link between food and your emotional needs. <BR> <BR> Overeating numbs your feelings and you stop noticing what is missing in your life - an escape from reality. Food is your consolation prize. It is better than nothing... Wed, 14 Sep 2016 10:41:06 EST Day 54 Eating to Feel Better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6235199 100 DWL - If I eat something maybe I will feel better. Low energy does not mean it is time to eat unless it really is meal time. Recognize the difference between fuel needs and an emotional fix and the difference between tired not hunger. Learn to calm yourself, de-stress, refresh or rest rather than reaching for food. <BR> <BR> Non-food alternatives when tired - <BR> <BR> drink hot tea, diet soda or water you may be dehydrated <BR> listen to energizing music <BR> movement - brief walk <B... Tue, 13 Sep 2016 14:03:20 EST Day 53 Food is My Best Friend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6234570 100 DWL - eating when you are sad, lonely, tired, bored, upset, angry, stressed. There are other ways to handle the feelings - get a hug, find an interesting TV show. Maybe food is the only way you know to fix your problems. - learn new ways to handle emotional needs. <BR> <BR> Question - do you feel out of control around food? I was - at parties, random food and buffets. Something not addressed in this topic - eating when happy. I love to eat when I am with my friends, on vacation or cele... Mon, 12 Sep 2016 11:01:16 EST Day 52 Food is an Instant Fix http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6234107 100 DWL - Eating to avoid life takes so little effort. Food can provide an instant escape, relief, satisfaction, distraction, pleasure, entertainment, mask boredom or restlessness, a reason to procrastinate. <BR> <BR> The next time you just want to eat - identify what you do not feel like doing! <BR> <BR> Using food as an instant fix. When I eat it takes me out of the moment. My focus is on the getting the food, getting comfortable to eat, tasting it. If I can't get to sleep, sometimes I w... Sun, 11 Sep 2016 16:05:32 EST Day 51 What is Emotional Eating? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6233557 100 Days of Weight Loss - emotional eating - anytime you reach for food when you aren't physically hungry or needing nutrition. It is a reaction to something that went wrong or a negative feeling about something or someone. You eat to make yourself feel better. Food to fix emotional needs destroys diet plans. <BR> <BR> To stop it - recognize what you are doing - what you were doing before eating, what time you are eating, what you are eating. Why am I eating? Is it a physical or emotional n... Sat, 10 Sep 2016 19:46:54 EST WooHoo Our 5% Team is Featured by Coach Jen & Clearing Out the Nest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6232313 4 SparkTeam Challenges That Will Help You Reach Your Goals <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=memberrun_challenges_can_help_you_f<BR>ind_success </link> <BR> <BR> When we left for vacation we knew we were returning to an empty house. We are officially empty nesters now. I want to repurpose some rooms and make room for ? Today I am starting with the guest room and in time will continue to work my way through the whole house, room by room, closet by closet, cupboa... Thu, 8 Sep 2016 13:05:44 EST Bad Hair Day, Getting into Fall & Back on Track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6231866 We were at La Conner Washington for 2 weeks with our RV friends. It was wonderful to relax and enjoy summer - some happy hours, potluck dinners, birthday celebrations, sunsets at the beach, beach combing, dinners in town, songs around the campfire, exploring Anacortes and going to dog parks. Also we had guests stay with us for a few days. <BR> <BR> I decided as far as food, it's not all about me (it usually is). For a couple of weeks, it is ok if we had treats like s'mores, ice cream, cooki... Wed, 7 Sep 2016 18:35:09 EST Fall 5% Challenge Invitation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6231417 Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the Fall 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & healthy lifestyle habits. Let’s have fun, make new friends and get in shape! Challenge starts in September. Please click on this link to join the Challenge and pick your team. <BR> <BR> <link>www.sparkpeople.com/myspark/groups_i<BR>ndividual.asp... Wed, 7 Sep 2016 00:17:18 EST Day 50 Minute Solution & Away We Go! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6223115 100 DWL - Getting started is the biggest hurdle. Now that you have actually done something, how to keep going? To sustain an exercise plan use the concept of the 10 minute solution. Tell yourself you only have to exercise for 10 minutes, then you can quit. Even 10 minutes of exercise is beneficial for muscle tone, weight, and overall health. If you can do it 3 times a day that's 30 minutes! 10 minutes of exercise is a great start! Make a sign that says "10 Minute Solution". Now go do it! <BR... Tue, 23 Aug 2016 12:04:16 EST Day 49 Just Do Something & Getting Ready to Go http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6222548 100 DWL - When you have goals but no momentum - Just do something then you are started. Pick out the tiniest action you can take. Repeat the action daily for a minimum of 3 days and you are launched. Your mind recognizes you are over the first hurdle and you will have a new attitude - confidence and a sense of control. <BR> <BR> Just do something ideas <BR> <BR> walk puppy to forest daily <BR> <BR> started this yesterday, so today will be day 2 <BR> <BR> weekly menu plan <BR> <BR> I have... Mon, 22 Aug 2016 13:08:12 EST Day 48 You Gotta Want To... Unpacking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6221960 100 DWL - even when you want to make changes there are certain things you can't do. Deep down inside you do not want to invest the time and effort it takes to change your life. Think about what you would really like to say ie. I can't lose weight or I can't exercise really means I don't want to make changes. Develop the 'want to skills' by changing the wording and set tiny goals. <BR> <BR> If I look at yesterdays can't list it becomes - <BR> <BR> I do not want to walk daily. <BR> <BR> I ... Sun, 21 Aug 2016 12:56:08 EST Day 47 Kick the Can't http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6221484 100 DWL - Right after saying I can't, you always some justification for the statement - no enough, no support, etc. These statements keep you from making progress, so instead think about the possible and say I will find a way. Describe your goal as hard but not impossible, I'll find a way, maybe I could..... (insert action plan). <BR> <BR> It is hard to ............... but I will find a way. Maybe I could .................... <BR> <BR> OK it hard for me to get back walking daily, but I wil... Sat, 20 Aug 2016 14:14:15 EST Day 46 If Not Food Then What & Overeaters Anon Answers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6220990 100 DWL - we are to make up a list of 10 things that are important (in no particular order), putting food as number 1. Look at list and then move food to number 11 and replace number 1 with something from the list or something new. When you label food as unimportant than it has to be replaced with something else. Think about how to devote more attention to important non-food things. For one day commit your attention to one of these and see if you can feel more passionate and committed to that... Fri, 19 Aug 2016 14:31:48 EST Day 45 Food Important or Not? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6220260 100 DWL - Questions - during the day how often and how much do you think about food? As soon as you finish a meal are you immediately planning what you will eat next? Down play the importance of food. It does not have to be fun and exciting, it can just be fuel. Instead of thinking of food all the time, choose specific times it will be important. Do not fret about boring food, label it as unimportant. Sometimes at a special occasion food can be important so enjoy it in moderation. <BR> <BR>... Thu, 18 Aug 2016 10:21:48 EST Day 44 It is Not the Right Time & Soon an Empty Nest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6220009 100 DWL - Dieting requires a certain amount of time and energy. Are you currently facing a major life event like moving, divorce, etc. Do you have a major project like renovations on the go? Issues of this magnitude only happen a dozen or so times in your life and the timing may not be right. Otherwise with ordinary life it is the right time to diet. Sure you can have challenges and demands on your time and energy. Even if you are struggling, there is no excuse for your bad diet behavior. Kn... Wed, 17 Aug 2016 23:36:58 EST Day 43 Choose to, Not Have to http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6219051 100 DWL - Stop thinking in terms of Have To and think in terms of I Choose To. Choose to your actions and goals because you do not like the consequences of not doing it. It puts you in charge and affirms you want to see results. <BR> <BR> I choose to lose weight <BR> I choose to exercise <BR> I choose to get enough sleep <BR> I choose to make better use of my time <BR> I choose to eat nutritious calorie appropriate meals <BR> <BR> Now I choose to put my book away, shut off my computer and ... Tue, 16 Aug 2016 13:26:30 EST Day 42 Make It Matter http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6218364 100 DWL - Do you really care about your weight or fitness level? Ambivalence is an enemy of change. When it is important it is easy to be motivated. Boost your motivation to stay on plan by making the outcome more important. <BR> <BR> My list of ways my weight affects my life rated on a scale of 1 to 10. <BR> <BR> I want a breast reduction and should be at my permanent ideal weight before it is done. 6 <BR> Improve appearance. 6 <BR> Improve self esteem. 5 <BR> I want to stay in onederland... Mon, 15 Aug 2016 11:58:08 EST