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/ LC Tip of the Day # 228 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6358663 224) Drink from tall thin glasses. It feels like you're drinking more! Sun, 7 May 2017 00:19:36 EST Nanny nanny boo boo, I am NOT afraid of you, Salt! OOPS! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6353002 I don't retain water; I don't have high blood pressure; I don't have ANY health problems diagnosed by any health professional. And salt makes food taste so much better! WHY should I care about all the hysteria surrounding salt? Well, that's what I THOUGHT until 2 days ago. <BR> <BR> There aren't MANY scientific studies that tell me I'm wrong to enjoy my present careless consumption of salt -- but I just read about one. "1". ONE! While it is ONLY one, it is an extremely rigorous one -- i... Mon, 24 Apr 2017 19:57:30 EST Big Business wants you fat. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6347989 I'm age 60+. So that's my time frame for all the following: <BR> <BR> Do you remember being very young, at a restaurant, and seeing "the Diet Plate" on the menu? I do. It was always cottage cheese, a piece of meat, and a half a peach sitting on lettuce leaf in my town. That's low-carb! <BR> <BR> Why do I mention this? Because It was way back when we were very young that political interests decided to push carb-eating on America. We've been taught this is right-eating for 50+ years. Remem... Thu, 13 Apr 2017 11:56:11 EST LC Tip of the Day # 227: Raise RMR 11 ways Scientifically http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6344092 Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently adjust its speed. Here are ways to help with your RESTING Metabolic Rate! <BR> <BR> 1. Sleep! Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism. <BR> <BR> 2. Drink green tea. Not only does it pack an antioxidant-punch,... Wed, 5 Apr 2017 09:34:09 EST Low Carb and Ketosis For Dummies -- the Short Form: What is it & what's it mean? (a 4-minute read) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6332931 When you eat lots of carbs (I'll just call that the Usual American Diet), you are using a metabolic pathway that produces lots of glycogen (another word for sugar!) for energy. IT is VERY efficient and uses all the calories it can get out of the food you eat. Americans generally eat too much; and so we get fat. In fact, we get fat very fast on the Usual American Diet. So you can eat less of everything and you'll lose weight, but you'll feel hungry! One solution is to use the Low Carb Way Of... Tue, 14 Mar 2017 14:13:48 EST Blow it? Getting back on track! (low carb diet, but good advice for others too!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6311479 Carolyn of All Day I Dream about Food (condensed): Don't beat yourself up. Treat yourself lovingly. Don't excuse your behavior. OWN it. Think about it. Understand why you did it and make preparations to do better. Take notes or keep a journal. Remember how you used to re-copy your notes in high school, in order to better remember them for a test? Same thing here. The simple act of putting it in writing makes it all the more real and vivid. But be sure to write down how much better you f... Sun, 5 Feb 2017 23:39:19 EST LC Tip of the Day #226 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6310863 You will never change your life unless you change something you do every day. The secret to success is found in your DAILY routine! Sat, 4 Feb 2017 19:50:38 EST Need help setting & achieving goals? KNOW the difference between process and desire! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6304636 Goals are the translation of desires into actions. Since you can only live one day at a time, losing anything more than one pound healthily is not a goal, it is a desire. It is easy to understand then that every goal-desire should defined as an action or behavior and be attainable at the daily level if you are starting out. <BR> Process goals are two to three behaviors you can measure and achieve daily that are directly related to the desired outcome. Your process goals can change and shoul... Tue, 24 Jan 2017 20:10:13 EST LC Tip of the Day #225 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6298083 <link>www.nymag.com/scienceofus/2017/01/to<BR>-change-your-life-learn-how-to-trust-y<BR>our-future-self.html </link> <BR> <BR> So you don't have enough will-power to achieve your long term objectives when temptation is right in front of you? Me neither! This article gives you another tool in your tool-box to aid you in achieving ANY goal! Sat, 14 Jan 2017 15:40:08 EST LC Tip of the Day #224 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6297638 Eat with your non-dominant hand. Fri, 13 Jan 2017 21:38:11 EST New Year's LC Tip of the Day #223 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6286619 You can be Stupendous Woman any time you want! Give yourself permission to believe in yourself, in your own superpowers to do anything you want, to have fun! Let your mind take you wherever you want to go. Wed, 28 Dec 2016 18:53:31 EST Christmas LC Tip of the Day #222 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6283372 Actually this tip is good any time, but especially easy to do during this season! <BR> <BR> Place food on RED plates. For psychological reasons, you tend to eat less! Tue, 20 Dec 2016 13:02:55 EST LC Tip of the Day #221 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6280118 Emotional Eater? The need to take positive action of any kind while avoiding negative action is essential. Develop a list ahead of time of things that will distract you, improve your mood, get you doing anything but reaching for food in order to have some realistic alternatives close at hand so you don't have to think of them in your more difficult moments. Perhaps you could write these options on small slips of paper and put them in a little box or jar. Then, when you need an alternative to ... Mon, 12 Dec 2016 22:06:42 EST Tip # 220: Motivation: Being a "10" is just ONE step away. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6273836 "10" is not Bo Derek at age 28 in that movie; it is YOU at YOUR age acknowledging where you are starting, then setting appropriate goals, working to achieve them, making progress, and never giving up! "10" is not a beauty pageant that you age out of. It is a strong mind, a strong body and a strong spirit! It is being at your best at the chosen point in your life. <BR> <BR> And the chosen point in your life is hopefully, always, "the here and now." <BR> <BR> You are closer than you realiz... Tue, 29 Nov 2016 11:43:58 EST LC Tip of the Day #219 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6262555 The secret of change is to focus all your energy, not on fighting the old but on building the new. - Socrates Sat, 5 Nov 2016 23:58:17 EST LC Tip of the Day #218 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6257008 Think of exercise and right eating as a deposit in your health bank -- and earn INTEREST <em>211</em> on your deposits! Tue, 25 Oct 2016 15:23:13 EST LC Tip of the Day #217 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6250895 Plan some powerful pay-offs for reaching your wellness goals. Sure, internal motivation is great... But, no matter how committed you are to your cause, unhealthy habits will always entice you with their quick, underlying pay-offs. If you plan ahead and reward yourself with extra incentives [immediate, easy, and with underlying pay-offs!] for working out and eating right , you'll be riding high on healthy habits for a lifetime. <BR> <BR> Megan Coatley <BR> SparkPeople Thu, 13 Oct 2016 10:44:40 EST I can do this. I'm the ONLY one who can. And not by Willpower. NOW I begin to win my war! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6242713 So how are you doing? Are your efforts SUCCESSFUL for you? Or are you still here (like me!) rocking along, gaining a pound, losing a pound, over and over.... feeling frustrated and foolish because you really are working hard at getting practically nowhere? <BR> <BR> Working hard? Yes, working hard and trying different things and they DON'T WORK? I know (boy, do I know!) that you can work HARD and have nothing to show for it! For years and years! <BR> <BR> Why? I'll tell you why! I JU... Tue, 27 Sep 2016 15:13:12 EST LC Tip of the Day #216 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6242422 How and what we eat is very much a result of conditioning, outside cues, and old habits. Science shows that when we heighten our awareness, create an environment conducive to healthy body weight and practice healthy llfestyle habits, we lose excess pounds. So work on changing a small habit or exchanging a familiar unhealthy cue for a healthy one (big plates & forks for small ones). Or be aware and check labels, measure food, and food-track! <BR> <BR> How to be aware? <BR> Draw some HARD l... Tue, 27 Sep 2016 00:44:01 EST LC Tip of the Day #215 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6229657 It's not always going to be easy or fun, but on those days when you feel like you failed, it's important to remember that the fight goes on tomorrow, whether you're ready or not. Those moments after feeling defeated are the most important moments on your journey, the ones that define who you are, how tough your spirit can be and how much you want that end goal. How you react means the difference between same old same old and greatness. <BR> <BR> Champions aren't champions right out of the g... Sat, 3 Sep 2016 19:51:22 EST LC Tip of the Day #215 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6228427 You only have to say "no!" ONCE at the grocers. If you bring it home you have to say "no!" every time you see it. Don't bring temptations home! Thu, 1 Sep 2016 13:16:49 EST LC Tip of the Day #214 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6221925 Remember that compliment that made you feel so thin and pretty? <BR> Remember that compliment that made you feel so thin and pretty! Sun, 21 Aug 2016 11:40:50 EST LC Tip of the Day #213 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6208144 Small things add up: What! No exercise AGAIN? What's this.... the 5th tiny cheat of today? And you skipped rewarding yourself for GOOD behavior again? Sigh.... <BR> Thu, 28 Jul 2016 11:31:39 EST LC Tip of the Day #212 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6204988 Chewing slowly helps you eat less and increases hormone production linked to weight loss. Fri, 22 Jul 2016 17:10:25 EST LC Tip of the Day #207 Revisited http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6196736 I wanted to revisit this tip: Soluble fiber in particular helps with weight loss. <BR> <BR> Specifically, it's VISCOUS soluble fiber -- which is found exclusively in plant foods. A recent review of 44 studies found that while 39% of fiber treatments increased satiety, only 22% actually reduced food intake. It seems that the more viscous a fiber is, the better it is at reducing appetite and food intake. Fibers with low viscosity appear to have no influence. <BR> <BR> Put simply, the vis... Thu, 7 Jul 2016 23:38:11 EST LC Tip of the Day #211 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6196711 Eat More Protein. Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight. Protein is the single most important nutrient when it comes to losing weight. <BR> <BR> Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day . <BR> One study also showed that protein at 25% of calories reduced ob... Thu, 7 Jul 2016 22:55:29 EST LC Tip of the Day #210 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6194592 Capsaicin, green tea, coffee, protein -- help improve satiety and increase metabolism. Mon, 4 Jul 2016 11:52:05 EST LC Tip of the Day #209 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6190202 Coconut oil has been shown to increase your metabolism and reduce caloric consumption Sun, 26 Jun 2016 22:08:57 EST LC Tip of the Day #208 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6184322 Before you can (successfully) change your body, you have to change your mind! <BR> <BR> So.... GO! <BR> Start! Begin! Spark! Now! <BR> (what are you still doing here?) <BR> <BR> Figure out what you want to change. Think about what you are willing to do to achieve what you want. Want to do the same old thing? Then accept that you want your same (and always getting older) body. Thu, 16 Jun 2016 23:13:23 EST LC Tip of the Day #208 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6182405 Eating eggs in morning = more weight loss, eating fewer calories, reduced body fat % Mon, 13 Jun 2016 23:16:41 EST LC Tip of the Day #207 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6177866 Soluble fiber in particular is proven to help with weight control. Mon, 6 Jun 2016 20:37:09 EST It's a GAME, parents! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6173767 I am reminded of DD's first soccer game.... CHAOS! Confusion! Comedy! DH and I were laughing so hard in the stands! Shockingly, as we were leaving (still laughing), we stumbled across another set of parents clearly upset and bitterly, LOUDLY complaining that the other team (us!) just got lucky. <BR> I couldn't help it... I hated to think what they might say to their precious player-daughter-little-girl! I was still laughing as I said, "Yeah. Total luck! Wasn't that just the funniest ... Tue, 31 May 2016 12:53:22 EST 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