KOSHIE1's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=KOSHIE1 KOSHIE1'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/ cousin died unexpectedly http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6168880 please bear with my lack of activity for awhile Mon, 23 May 2016 15:03:37 EST Yes! Finally! This is the Quick LC recipe: MI2M! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6167816 This MIM compares favorably to bread in taste, texture, and moisture. For a more tender MIM, do not add coconut flour. And you only dirty one bowl! The only reason I specify a particular brand is because it is the especially low-carb brand I happened to have in my pantry. I suspect others will work as well. MI2M stands for "Muffin in 2 Minutes".. And it goes without saying that EVERYTHING has NO SUGAR added, right? RIGHT! <BR> <BR> KOSHIE'S HI PRO, HI-FIBER, LOWER-FAT, LC MI2M serves 8 @ <... Sat, 21 May 2016 22:36:12 EST LC Tip of the Day #206 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6164944 Overcome your personal "stop signs": Too often we use our "limitations" as avoidance in reaching our goals. Ask yourself: How can I push beyond my comfort zone in a healthy way? It is very empowering! Tue, 17 May 2016 14:56:36 EST Cancun Vacation Recap: Fun in the Sun! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6158897 Wonderful time! -- except for the worst sunburn of my life received on the first day... I unexpectedly got stranded at the pool for 5 hours without sunscreen waiting for the Nissens to join me (but they were delayed and delayed and delayed).... I was tormented the entire trip. Anyway.... <BR> Every other day we hung out at the pool or the beach (heaven) and the resort had planned fun activities every other hour. I even exercised! And on the other days, we did excursions to Chichen Itza, we... Sun, 8 May 2016 17:59:30 EST Passion and Focus are helping me Lose Weight! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6149382 You know, I've been cycling like crazy these last 6 weeks -- really pushing the calorie minimums! (Yes, I'm a dedicated low-carber who counts calories also while cycling. <em>24</em> ) And I still feel a little anxious about the high calorie days, when they come. Yet the process has never let me down. I eat low calorie... I eat low calorie.... I eat low calorie... (5 days in a row) and then I have a high calorie day. And I fear I'll gain weight -- and I never do. And I fear it'll disrupt o... Sun, 24 Apr 2016 17:09:24 EST Motivation and rewards http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6145712 Actually, yes, I think you SHOULD reward yourself for TRYING. Trying is an effort of discipline and willpower, and effort should be rewarded -- just not with food! If losing weight was effortless, who needs a reward for it? If you work hard, shouldn't you be rewarded? <BR> <BR> Some efforts to improve your health don't show up for 6 months because it takes that long for the body to grow certain new organelles and tissues. You're making the effort, doing the work -- but you see nothing "for... Tue, 19 Apr 2016 12:08:06 EST Motivation, the short and long of it. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6143621 I am looking forward to my vacation at the end of this month. The close deadline is certainly keeping me highly motivated and (trying to) go strong! But temptation is always as close as the tip of my nose (smell) and the tip of my tongue (or at least my imagination as I recall a taste!). <BR> <BR> I did mess up last week for 3-4 days -- and paid the price by gaining 3 pounds. It could've been worse but wasn't because I didn't totally let myself go and eat everything in sight! Each of those ... Sat, 16 Apr 2016 15:00:35 EST LC Tip of the Day #205 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6140699 View negative comments as signs that what you're doing is working! <BR> Imagine that someone encouraging you to eat off-your-diet is secretly wanting you to fail. <BR> BE the courageous one to take what you want for yourself! <BR> Nobody can make you fail but yourself. Tue, 12 Apr 2016 12:20:57 EST LC Tip of the Day #204 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6135470 YOUR FAT is the ENEMY. EXCUSE is the ENEMY. They don't take the day off. Who's gonna win if you give up? Who's gonna win if you "cheat"? <BR> <BR> Who's gonna win? WHO'S GONNA WIN? <BR> <BR> (You can relax -- but you mustn't give up. And cheaters never win in this game!) Tue, 5 Apr 2016 10:27:30 EST LC Tip of the Day #203 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6131104 Do it while you can. Someday, you won't be able to! Make the healthy choice NOW. Wed, 30 Mar 2016 16:40:03 EST LC Tip of the Day #202 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6126760 Switch negatives to positives: write down your common excuses; then don't get up until you debunk them all. Thu, 24 Mar 2016 14:36:43 EST LC Tip of the Day #201 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6124490 Learn from your mistakes. When you mess up, rather than beating yourself up, step back and evaluate. Ask yourself ''What information can I gather from this that will help me avoid that mistake in the future?'' Mon, 21 Mar 2016 15:22:16 EST Patting myself on the back http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6117457 200 weight loss tips posted; yay me! Sat, 12 Mar 2016 12:08:39 EST LC Tip of the Day #200 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6115419 1) Beating yourself up is just another excuse to stay fat. Individuals who practice self-compassion -- the act of being kinder and nicer to yourself—are more successful at reaching and sustaining their weight loss goals. They stay motivated. So what exactly is self-compassion? (by Ellen G. Goldman) <BR> Self-kindness. This entails being kind to oneself at moments of pain and personal shortcomings, rather than being overly critical and self-deprecating or trying to ignore those feelings. <BR>... Wed, 9 Mar 2016 18:57:01 EST LC Tip of the Day #199 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6110438 Remind yourself that excuses made you fat. Thu, 3 Mar 2016 14:55:41 EST LC Tip of the Day #198 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6100607 Remind yourself after every workout how good it makes you feel. <BR> <BR> You want to reinforce positive behaviors -- and you want to create the link in your mind between feeling good and ACTING healthily. You'll be much more likely to want to do your workout again. Sat, 20 Feb 2016 13:56:21 EST LC Tip of the Day #197 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6091898 Lift weight to lose weight. It adds lovely muscle mass, increases metabolism, and protects bones. Tue, 9 Feb 2016 13:44:33 EST LC Tip of the Day #196 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6081681 Know your emotional triggers and have a plan and the resources READY to do something other than EAT. <BR> Examples: <BR> Anger: <BR> -Just breathe and take a mini-mental vacation to calm yourself on the spot so that you can think better how to pursue your goals. <BR> -Exercise vigorously! Expend the energy anger imparts until you feel calm again <BR> -If it is a recurring problem, start journaling about it. Immediately! Use your journal to explore your anger and possible solutions. Rememb... Thu, 28 Jan 2016 17:28:45 EST LC Tip of the Day #195 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6080894 Repeat: goal weight! Goal Weight! GOAL WEIGHT! Cheer yourself on! <BR> <em>321</em> <em>321</em> <em>321</em> <em>321</em> <em>321</em> Wed, 27 Jan 2016 19:20:39 EST LC Tip of the Day #194 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6053979 Put pix of yourself thin by the mirror. On the fridge. Where you keep your money when buying fast food. Look & compare EVERY time. STILL wanna quit? Mon, 28 Dec 2015 11:51:42 EST It needs to be said: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6053072 Merry Christmas! Sat, 26 Dec 2015 20:42:32 EST I LEARNED something important! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6048822 I am delighted that I did not gain anything (apparently) after yesterday's celebratory meal. I spent 4 days of FOCUSing beforehand and banking carbs and calories, and my considered food choices yesterday resulted in no net gain! <BR> <em>334</em> <BR> Today, I am returning to a low day of my food cycle. I want to be SURE not to gain weight, and this is my best effort at doing so. <BR> <em>43</em> <BR> I'm on track for achieving my weight goal this year (2 more weeks and 2 more pou... Thu, 17 Dec 2015 10:46:23 EST LC Tip of the Day #193 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6047548 The Journal of Nutrition shows a direct link with calories burned during daily activities and meals that included garlic consumed prior to said activities. Green tea also ups your metabolism thanks to EGCG. Mon, 14 Dec 2015 20:02:23 EST Thank you and you and you and YOU! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6046608 Quick! GO to the heading "Community" . The pull-down menu offers the selection "Spark Pages". Click on it. <BR> See that I am the Spark People Motivator of the Day! <BR> <BR> One person is picked daily (365 a year) out of SIXEEN MILLION SparkPeople members! <BR> <BR> I don't know what you guys did to get me there, but I am just busting my Feel-Good gut! Thank you for your faith in me! It really does make me feel proud to get this pat on the back -- because I know that it means I'm HELPIN... Sat, 12 Dec 2015 22:50:21 EST LC Tip of the Day #192 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6044994 When it comes to food, YOU DON'T HAVE TO BE POLITE! <BR> <BR> (just say you're allergic to eating too much -- it makes you break out in fat!) Wed, 9 Dec 2015 17:03:40 EST LC Tip of the Day #191 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042715 Empower yourself: eat the best first; don't save the best for last. That way you don't eat extra calories to get to the good part. Be a food snob: take the BEST single serving of what you want. You deserve the best! Just scooping up something without thought doesn't give you any empowerment. <BR> Why? Giving yourself this power also gives you the power to say "NO" to food you don't want or need. Eventually, you'll develop the power to choose healthy food in healthy portions... Sat, 5 Dec 2015 11:07:21 EST LC Tip of the Day #191 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6039655 Get 10 minutes of nature every day! <BR> <BR> Yes, really. It'll do your body and spirit good. Sun, 29 Nov 2015 20:06:31 EST LC Tip of the Day #190 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032002 Identify your weaknesses. Identify your strengths. Figure out how to fill the holes in your psyche using your strengths. Come up with a plan with spelled-out actions! It won't happen by itself! Sat, 14 Nov 2015 11:27:55 EST LC Tip of the Day #189 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6018345 Ask yourself: What ONE step can you do today to move in the right direction? Perfection/completion isn't required, just start with ONE step! <BR> <BR> <em>306</em> <BR> Tue, 20 Oct 2015 19:17:49 EST LC Tip of the Day #188 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010091 Exercise is something you get to do; not something you should do. <BR> <BR> Oh, and boy, do I know this to be true! I've had my leg operated on -- but I really wanted to run and dance and move swiftly.... I've had my arm in a cast -- but I really wanted to play ball and dress myself.... I've been sick --but I really wanted to breathe deeply without coughing, to feel free and easy and let my body flow gracefully. <BR> <BR> Yeah, you really miss it when you can't do it -- and then you lear... Mon, 5 Oct 2015 23:36:16 EST LC Tip of the Day #187 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005651 Competitive? Start a streak: How many days in a row can you____? <BR> <BR> Losing weight is more than being just about weight loss. It is about creating new habits and behaviors to support your efforts at becoming healthy in more ways than one. <BR> <BR> Yes. Really. <BR> Extreme example: Starve yourself! You'll lose weight. But that isn't healthy behavior nor will it lead to better health! Support yourself with GOOD BEHAVIOR. Find a Spark to motivate yourself. Pat yourself on the... Mon, 28 Sep 2015 15:37:09 EST Doing it right but not getting the results you want? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002893 Okay... I'm chuckling. I see myself again. SO stubborn! I don't know your diet plan. I don't really know what you are eating. And I am not a dietician nor diagnostician. But if how you are eating/living is causing you to neither gain weight nor lose it -- that's maintenance by definition. If it is causing you to gain, that is a weight-gain diet. And if you are actually losing weight, then you are on a weight-loss diet. It doesn't matter what stage you are using according to your diet plan.... Wed, 23 Sep 2015 18:59:07 EST Low Carb Vanilla Heaven http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997338 It's not MY recipe, altho' I have modified it a LOT -- which makes it mine, I guess! Nor is it the best, most ice-cream-like thing you'll eat. But it IS really good (seriously, it IS good!) and worth the effort to buy the ingredients and make it -- and you DO get to eat almost a 2-CUP serving! You may triple the recipe with excellent results. <BR> <BR> LC Vanilla Heaven "Ice Cream" (yes, of course you can change the flavor!) <BR> This recipe serves 1 at 3.2 grams carb (not a typo!), 10... Mon, 14 Sep 2015 14:26:17 EST Low Carb Vanilla Heaven "ice Cream" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997337 It's not MY recipe, altho' I have modified it a LOT -- which makes it mine, I guess! Nor is it the best, most ice-cream-like thing you'll eat. But it IS really good (seriously, it IS good!) and worth the effort to buy the ingredients and make it -- and you DO get to eat almost a 2-CUP serving! You may triple the recipe with excellent results. This recipe serves 1 at 3.2 grams carb (not a typo!), 102 calories, 5 g fat, and 2 g protein: <BR> <BR> 1/4 c DaVinci sugar-free Vanilla Syrup <B... Mon, 14 Sep 2015 14:26:16 EST What Separates the Winners from the Re-Gainers? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997282 It takes real determination to keep going when you don't feel motivated, when you're tired and frustrated and feeling deprived, when you just can't seem to lose weight no matter what you do. It takes figuring out lifestyle changes. And that's what separates the winners from the re-gainers. <BR> <BR> Losing weight fast and easy is thrilling! But you don't learn much about keeping it off. Staying the course -- keeping OFF permanently every precious ONE pound at a time that you lose -- that... Mon, 14 Sep 2015 12:45:47 EST LC Tip of the Day #186 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996617 Motivation gets you started; habit keeps you going. That is why you start to form your habits while motivation is high. You don’t have to have motivation to lose weight. You need willpower and determination. <BR> <BR> <BR> YOU determine what you WILL do. So DECIDE on it; WILL it, and DO it! Sun, 13 Sep 2015 12:50:23 EST LC Tip of the Day #185 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994732 Get dressed for exercise first thing in the morning. At your first opportunity, walk to the front door. Step out. Lock the door. Now what? <BR> <BR> C'mon.... say it! Say It! Now DO it! Thu, 10 Sep 2015 10:43:24 EST Wanting isn't enough http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987028 "You have to long for change to be able to get up again every single time you fall. You have to crave a new version of yourself to fight all the obstacles that will come your way. You have to yearn for a healthy and active body to be able to keep your eyes on the prize and fight away all distractions. <BR> <BR> And when you finally reach your goal, you need double and triple doses of this strong desire to be able to maintain. Just wanting it is simply not enough." <BR> found on a SparkPeopl... Sat, 29 Aug 2015 20:48:55 EST LC Tip of the Day #184 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986075 You’re fat. Don’t sugar-coat it, or you’ll just eat that too! <BR> <BR> Now that you've accepted the truth, it is up to YOU to figure out how to deal with it. Fri, 28 Aug 2015 00:20:47 EST LC Tip of the Day #183 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5977746 Sacrifice. Everything in life has a price ... even trading in comfort for health. Long-term goals require long-term sacrifice. Sacrifice is based on a decision, not a motivation. You do it; and keep on doing it; whether or not you feel like it! Fri, 14 Aug 2015 09:24:30 EST LC Tip of the Day #182 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5974106 “Who says you need to wait until you ‘feel like’ doing something in order to start doing it? The problem, is that you imagine you need to feel motivated. After all, when your boss asks you to complete a memo by the end of the day, she couldn’t care less whether you felt like writing it. Expect the same from yourself. <BR> <BR> Be mindful of the question of motivation: Acknowledge and observe the fact that you really don’t feel like doing it right now. And then get started, regard... Sat, 8 Aug 2015 10:41:01 EST LC Tip of the Day #181 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5972190 To aid weight loss, do not eat 3 hours before bed to let the natural rise of Human Growth Hormone happen (or insulin will stop the natural rise) and consume at least 1 T gelatin powder before bed. You can eat it plain, or mix it into a cup of ‘sleepy time’ tea by dissolving at least 1 T in about 1/3 c cold water and then adding 2/3 c steeped tea. Tue, 4 Aug 2015 20:17:02 EST BE HERE now! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5970389 It breaks my heart here when people say some version of "I want to lose weight -- but I don't want to make a single change in my life. I even know what I'm doing wrong -- but I WON'T change that part! Can you help me lose weight?" Oh, yes, I hear that all the time! and the answer is "Well, no! Nobody here has a magic wand! Nobody can force you to make changes you aren't willing to make!" Please don't ask people here to invest in you when you're not willing to invest in yourself! <BR> It... Sat, 1 Aug 2015 18:08:58 EST Progress at home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5966503 OK, so the last blog was a short concise remark on the hard time I've been having and the hard work I've done in getting my house on the market. Finally, all done as of Thursday AND on the market. The realtor at the last minute wanted to ask for $100K more (shocking, right?) than her initial estimate -- the hard work really DID show! Well, certainly some of that is her estimate of the "heat" of the local market -- but I get the rest of the credit! <BR> <BR> We want the house to move quick... Sat, 25 Jul 2015 17:08:09 EST worn to the bone http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5962921 I've spent the last two months working 8-14 hours almost every day trying to do Everything myself to get our house ready to put on the market. The handyman I hired is WORSE than a total amateur, WORSE than a kindergartener, WORSE than....hell. I finally had to get someone else to fix what he's only half-done and made a mess of and charged me for, of course... <BR> <BR> The cleaning service I engaged didn't show up. The For Sale sign is up and I still have the kitchen to clean. That is fo... Sat, 18 Jul 2015 21:11:55 EST LC Tip of the Day #180 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5956658 Fake it 'til you make it -- keep on smiling! It WILL lift your mood and the mood of those around you and life will feel better and seem easier..... and you'll be more motivated to achieve your goals! Mon, 6 Jul 2015 23:09:30 EST LC Tip of the Day #179 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5936768 Schedule it. Don’t wait for it to just happen. Sat, 30 May 2015 12:02:32 EST LC Tip of the Day #178 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932176 10 minutes? 10 minutes, that’s all to start! Yes, you’ve got ten minutes to USE! Thu, 21 May 2015 19:51:43 EST LC Tip of the Day #177 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5927718 To be __________, <BR> you must sacrifice what you are for what you could become. <BR> <BR> Yes, weight loss involves sacrifice. Wed, 13 May 2015 21:30:50 EST LC Tip of the Day #176 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5926881 Motivation is the ability to give yourself the chance to make conscious decisions and take responsibility for these choices. You are not a victim! Your motivation will be as strong as the amount of effort you put into making your own decisions (regardless of what they are) with conscious awareness. Your motivation will be weak when you consider yourself to be helpless. Change the story you tell yourself: "I am active, powerful, effective, normal. I choose; I am responsible." Tue, 12 May 2015 10:37:00 EST