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 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 Day 41 Motivation is a Choice & Restocking RV http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6217988 100 DWL Motivation powers all of your good actions and choices. We seem to only notice it when it is missing and we need it. It does not fall from the sky, it must be built. Motivation is something you choose to create. Your energy and drive is in your head so it is the positive self-talk, your thoughts and attitude. Get up and get going, make it happen. <BR> <BR> I am supposed to set new goals and fresh ideas to that will inspire me to action. <BR> <BR> I would like to exercise more and ... Sun, 14 Aug 2016 20:27:06 EST Day 40 Having an Eating Experience & Heading Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6216032 Wow I made it to Day 40! I feel I have accomplished something important! <BR> <BR> 100 DL - Today it's about separating the actual eating from the social or situational factors of the meal. When eating at a social event or family get together, eating is part of the fun of being with others. By learning to separate the tastes of food from the situations, you can manage the amount of food you eat. Create an eating experience because we want the experiences of being around food. Look for ways t... Thu, 11 Aug 2016 09:08:04 EST Day 39 Flavor or Texture & Paid for Spark, Spark Coach & RV Trip http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6215592 Spark Enhanced Membership - not sure exactly what it is called. I paid about $30 U.S. which is a one time fee and yes there are no advertisements. I am pleasantly surprised to see it includes Spark Coach, so I am only on Day 1. There is a tutorial, goal setting, orientation, etc. There is too much for me to do all of Day 1 in one day but it is self paced. <BR> <BR> The reason why I bought the membership - I have been Sparking for 8 years. During this time I bought The Spark Cookbook and I he... Wed, 10 Aug 2016 13:19:27 EST Day 38 Food as Power & Home Then Gone Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6212707 100 DWL - Food relates to a perception of power. Eating can be linked to your need to feel stronger, more powerful, more confident. Some feel they have accomplished something when they eat a huge amount of food (polishing off a dozen donuts). Do you reach for food to feel stronger when you feel insecure, stressed or anxious? <BR> <BR> Recognize when you want to use food to feel stronger. Do not justify it by saying I love to eat. Instead learn to become stronger emotionally without reaching ... Fri, 5 Aug 2016 10:58:32 EST Day 37 I Love to Eat & Looking Forward to Getting Home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6210420 100 DWL - The question is do we really love to eat or does it fill emotional needs? Is it the physical experience of feeling the food? There is a difference between appreciating the flavors of the food and liking the way you feel as you are eating. When you say you love food are making an excuse for using food to meet your emotional needs. It could be that you crave the experience around the food - being around others eating, drinking and socializing or watching TV and eating at the same time... Mon, 1 Aug 2016 14:24:43 EST Day 36 Slow Down Your Eating - 20 Minutes! New Truck & Still More Rain http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6209788 100 DWL - The eating pause is the distinct cue to stop eating, it is not about how much I have left on the plate. Sometimes I think I need too keep eating because I have not eaten much, but still it is time to stop when I have the eating pause. If a couple hours later I am hungry, it means I am ready to eat again and maybe I want a snack. It is not because I stopped eating when I was satisfied with my previous meal. <BR> <BR> To be mindful of the physical sensations associated with eating j... Sun, 31 Jul 2016 13:11:43 EST Day 35 The Eating Pause & Moving to Another Site http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6209180 100 DWL - this is a behavior associated with your stomach having enough food and you feel you had enough to eat. It is the point in the meal where you momentarily pause, maybe set down your fork or stretch. Stop eating at this point, you are comfortably satisfied and need to learn to recognize it. If you continue to eat you will likely feel you have eaten too much. <BR> <BR> 3 things - eating pause, combined with taking 20 minutes to eat a meal and recognizing how I feel on the fullness scal... Sat, 30 Jul 2016 10:18:33 EST Day 34 Listen Accurately & Truck Shopping http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6208764 100 DWL - more about the fullness scale. Focus on the physical feelings that you had enough to eat, the feeling of comfort. Aim for feeling satisfied not stuffed. The moment you think that is how you feel stop eating. This is not the same as the 20 minute signal, but about how your abdomen feels. When you overeat you hold your stomach, so notice the early signs of satisfaction. <BR> <BR> Think of the discomfort of feeling stuffed and learn to avoid this unpleasant feeling. <BR> <BR> We are... Fri, 29 Jul 2016 13:04:24 EST Day 33 Fullness Scale http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6208151 100 DWL - How do you know if you are full or have eaten enough? I have to learn to listen to my stomach, not what is on the plate. As one eats the stomach muscles expand. As you enjoy a meal note how you feel. <BR> <BR> Fullness Scale <BR> <BR> 0 Neutral, not hungry, not full <BR> +1 Satisfied, comfortable, just right <BR> +2 Too full, a little uncomfortable <BR> +3 Stuffed, miserable <BR> <BR> +2 - When you really like the food and keep eating you will start to feel slightly puffy and yo... Thu, 28 Jul 2016 11:39:01 EST Day 32 The 5 Hour Rule & Edmonton http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6207657 Use hunger and the clock to listen to your hunger signals and to time your meals. Plan to eat every 5 hours. Set up mealtimes in advance and then eat regardless of the hunger level. Plan to eat within 30 minutes of the designated time. <BR> <BR> When you are too hungry it's difficult to judge portions and you eat too much and may make poor choices. <BR> <BR> 100 DWL recommends keeping a stash of healthy snacks to keep from getting too hungry. When we are travelling we plan for what we wil... Wed, 27 Jul 2016 13:17:18 EST Day 31 Hunger Scale & KFC http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6207059 100 DWL - How to decide when you are hungry. Do you watch the clock or wait until you feel hungry? But if you nibble all day you may not get hunger signals. <BR> <BR> There is a 3 point hunger scale <BR> <BR> 0 Neutral, not hungry, not full <BR> -1 A little hungry <BR> -2 Very hungry <BR> -3 Starved way too hungry <BR> <BR> To manage hunger effectively, recognize it and respond at the -1 level and eat soon within the next 20 - 30 minutes. Plan to have food available. <BR> <BR> We are to... Tue, 26 Jul 2016 13:44:12 EST Day 30 Postpone Eating & Away We Go! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6204306 The topic today is about eating snack foods and excess foods, where you cannot have just one. Remind yourself to postpone eating them or tasting the first one. It talks about a card party and says do not eat till the end of the event. Remind yourself you can eat anything you want but you will wait till later. When the games are finished decide if you still want some snacks and have them if you wish. There will be less of these foods and you have less time to eat, so you will do less damage. ... Thu, 21 Jul 2016 11:34:51 EST Day 29 Hand Held Foods & Busy Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6203691 I found this reading VERY interesting as my red light foods (which I do not eat) - desserts, appetizers, crackers and chips all fit into this category. I never realized they had a common denominator - hand held. <BR> <BR> They are bite sized pieces and it's easy to get caught up in a hand to mouth pattern that is difficult to stop. At parties the appetizers and party snacks compelled me to hover around the foods and eat and eat. The food was served in a bottomless bowls or bags and I would w... Wed, 20 Jul 2016 10:21:24 EST Day 28 Eating Because It Is There & Getting Ready for Alberta Trip http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6203154 The reading today is about eat found food, eating just because you see the food. These are the free samples at Costco, happy hour kibble, or the cookies after church. You are not eating due to hunger or to appreciate flavors. You are not hungry, but you eat because you see the food. Stop autopilot eating and tell yourself, I do not eat food just because it is there. <BR> <BR> Learn to ignore food rather than chasing it. Even if it looks good, skip eating food that simply shows up in front o... Tue, 19 Jul 2016 11:27:36 EST Day 27 Eat Dessert When It is Special & No Birthday Cake Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6201449 This does not apply to me. My red light foods I do not eat appetizers, desserts, chips, crackers. I have not eaten any of them this year. There are always special occasions in my life, but I do not have to eat dessert to celebrate them. Eating red light foods like dessert add enough extra calories, it is like adding a meal of 300 to 600 calories. I choose not to eat dessert. Tomorrow is my birthday and I will not eat dessert and I am ok with it. <BR> <BR> 100 Days of Weight Loss dessert sug... Sat, 16 Jul 2016 11:36:00 EST Day 26 When Food Disappoints & Catching Up to Hubby http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6200877 When you eat something to appreciate a flavor make sure the food matches what you want. Does it taste the way you expected - flavor, temperature, texture, freshness, etc. If it's mediocre don't eat it, unless you need to eat it for fuel, then get rid of the rest. <BR> <BR> If you don't love it, leave it! <BR> <BR> Yesterday my daughter and I had hair appointments that took 4 hours, so we missed lunch. Then we went to an afternoon party and were starving. When I was offered microwave popcor... Fri, 15 Jul 2016 10:20:33 EST Day 25 Smaller Amounts Less Often & Hair Issue http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6200319 Plan on eating foods you love, even if they are high calorie. Know you can eat a smaller portion of the food occasionally, so you are not deprived. Decide what a smaller portion size is and how often you will eat it. Plan on the specific time and amount of these 'special' foods, to manage these foods and not overeat. <BR> <BR> List my favorite foods - quantity and when I will eat them <BR> <BR> 1) Bacon - 2 slices once a week <BR> 2) Mashed potatoes and gravy - 1 cup of potatoes, holiday m... Thu, 14 Jul 2016 10:11:50 EST Day 24 Eat for Satisfaction, Fat Clothes, Inner Calm http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6199793 I love this topic. You have to eat slowly and pay attention to each bite to get satisfaction from the food you are eating and not keep reaching for other foods because you 'didn't get it'. Allow yourself to savor the food and take pleasure from the food so you can feel quite satisfied. Sometimes when you have cravings, it could be you really want appreciation or to be nurtured. Food will not provide that. <BR> <BR> Yesterday I had pizza, which I very seldom ever have (high calories, eat too... Wed, 13 Jul 2016 11:16:38 EST Day 23 Savoring, Tea Parties and Mexican Fiestas http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6199253 Linda Spangle defines savoring as - while you eat pay attention to how the food tastes, the smells and feel. This helps you be content, and one is enough with this level of awareness. Craving should stop and you will realize you do not need to eat more. <BR> <BR> Yesterday I set up a tea party for the kids, with their help. I can host tea parties and do fancy arrangements of cakes, cookies and chocolates. I can sit down and enjoy the company of my guests and have several cups of tea and not... Tue, 12 Jul 2016 12:56:32 EST Day 22 Multitask With Food, RV Meals & Gave Away My Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6198607 Regardless of what else is going on, stay aware of the food in front of you while you are eating. It gives an example of multitasking while a 2 year old is on the loose. Remind yourself why you are eating and notice your actions and what you put in your mouth. <BR> <BR> We are supposed to do an activity which is a bit distracting (like having a conversation) while eating and maintaining awareness of the food and what you are doing. <BR> <BR> Last night we had a sandwich dinner at the dog p... Mon, 11 Jul 2016 10:48:41 EST Day 21 Eat With Awareness, Hooping & RV Time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6198068 Today's reading - remember the 2 purposes of food - fuel and to appreciate flavors. Stay aware so as you are fueling up you can feel when your tank is full enough. To appreciate the flavors slow down and enjoy the eating experience so you get the taste you wanted and feel satisfied. Spend more time with your food, do not wolf it down. <BR> <BR> Today I will have a mindful meal - <BR> <BR> Set the table nicely, add candles and play quiet music in the background. <BR> While eating notice th... Sun, 10 Jul 2016 12:23:45 EST Day 20 Half-off Special & Home From Camp http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6197514 I found the reading a little inconsistent till I realized the writer was mixing several methods of monitoring portion sizes and swapping in lower calories foods. Also to avoid feeling stuffed. <BR> <BR> It starts off about how to monitor food intake when you are away from home and you are not measuring foods. Determine a serving size before you begin eating. For a woman, 2 slices of pizza are a serving size regardless if it is a medium or large. If I am still hungry then I should have salad... Sat, 9 Jul 2016 11:16:11 EST Hi From Lake Samish http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6196551 Bible camp agrees with me. They have a professional chef/baker who has stepped back into the kitchen. The food is amazing and there are fruits and salads in abundance. I am getting in lots of walking and activity everyday. We are in our RV camped with other families we met last year and some new ones. Also there are the mainstream campers, so lots of campfires and music every night. <BR> <BR> I had a thrill when I hooped for the first time ever! Wow it's true, use a bigger hoop! <em>244</... Thu, 7 Jul 2016 15:25:11 EST Hi From Fidalgo Island http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193150 It's been a wonderful vacation so far. Many of our RV friends we see in Palm Springs are here for 2 weeks. It's the same group just a different setting. We had family come to visit for a few days, and the camp fires, walks, talks and games were fun. <BR> <BR> On Sunday we are moving on for a week of Family Bible Camp. I love that they do all the cooking and dishes, but I do plan on eating some of my own food in the RV. The camp food is not conducive to weight loss, but the kids LOVE all the... Fri, 1 Jul 2016 17:19:36 EST 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