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 #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 LC Tip of the Day #175 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5924313 Don’t eat WHOLE food (bear with me)! Cut/divide your serving into smaller-yet servings – and eat those smaller servings as a unit into itself. For example, don’t eat a whole peach. Cut it into 16 pieces, place 4 slices in a cup, and eat that one cup of 4 slices before you serve yourself the next 4 slices. Research shows you eat smaller bites, take longer to eat, and eat up to 75% less! You can do this with ANY food: steak, smoothies, power bars… Thu, 7 May 2015 13:42:57 EST LC Tip of the Day #174 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5922643 1) You’re an "emotional eater"? Get at the root cause of your negative feelings. Forcing yourself to think about problems isn't easy, but it's the biggest step to making a change and gaining control. If you can’t resolve problems immediately, take baby steps. The following short-term interventions can help: <BR> <BR> Write about the emotion you're experiencing and the problem causing it. <BR> <BR> Alternative activities get your mind off food. Good "distracters" include calling or ema... Mon, 4 May 2015 20:27:28 EST LC Tip of the Day #173 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915725 BEETS helped cyclists increase their endurance. researchers discovered, by up to 16 percent. "Beets seem to reduce the amount of oxygen the body uses during exercise," says exercise physiologist Stephen Bailey of Exeter University in England. "The result is muscles that can tolerate high-intensity exercise longer." Wed, 22 Apr 2015 10:42:22 EST LC Tip of the Day #172 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913114 Things go much better when you see motivation as the ability to give yourself the chance to make conscious decisions and take responsibility for these choices. Therefore, the main "enemy" of motivation is the tendency to see yourself as the hapless victim of forces (or urges) over which you have no control. <BR> <BR> Your motivation will be as strong as the amount of effort you put into making your own decisions (regardless of what they might be) with conscious awareness. Your motivation wi... Fri, 17 Apr 2015 20:36:33 EST LC Tip of the Day #171 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910176 List reasons you want to lose weight. Post everywhere; carry them with you. Whenever temptation strikes, read it – you’ll be stronger! Sun, 12 Apr 2015 22:20:58 EST LC Tip of the Day #170 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5904783 Foods rich in potassium allow the body to flush out excess sodium, giving you a flatter belly. Fri, 3 Apr 2015 11:42:50 EST LC Tip of the Day #169 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5899671 Open the blinds and get some some sun first thing in the morning! Preferably before noon. This resets your biological clock helping you get to sleep at night; and exposure to sunlight boosts serotonin levels, which may curb your appetite, according to research. Wed, 25 Mar 2015 21:06:24 EST Only 3 things you have to do to lose weight and improve your life! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5896973 Losing weight through calorie restriction is effective and can be fast! BUT! It wasn't something that I could do for life! I REMEMBER pacing in the kitchen. Just pacing -- because I was so hungry but wouldn't let myself eat! I REMEMBER looking in the the fridge for my shoes and in the oven for my briefcase (does that date me? LOL!). Because, honestly, I was looking for SOMETHING I could EAT! Calorie restriction didn't teach me good eating habits for life; it taught me I would be hungry f... Sat, 21 Mar 2015 12:11:17 EST LC Tip of the Day #168 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5894624 Intensity vs. Volume <BR> Which would be more beneficial for fat loss, increasing the exercise intensity or increasing the exercise volume? Studies show exercise intensity appears to be the number one factor for maintaining performance. For instance, if you were to lower your volume for 4 weeks, but maintain your intensity (i.e. lift just as heavy) then you would actually improve in various adaptations. However, if you were to lower your intensity (i.e. drop from 300 to 250 pounds in the squa... Tue, 17 Mar 2015 12:35:32 EST LC Tip of the Day #167 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5893694 Acidic foods, such as lemon juice, lime juice, and vinegar, slow the digestion of carbs and the rate at which your stomach empties. Mon, 16 Mar 2015 01:47:25 EST LC Tip of the Day #166 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5888319 GET MORE SLEEP! This boosts leptin levels and drops grelin hormones! Fri, 6 Mar 2015 19:31:37 EST LC Tip of the Day #165 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5880874 Appetite out of control? Sprinkle a tablespoon of chia seeds into your meals. The little seeds can absorb up to 10 times their weight in water (helping to fill your belly). They also contain 5 grams of fiber. Mon, 23 Feb 2015 01:24:38 EST LC Tip of the Day #164 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5880685 Soak your face in ice water for 1 to 2 minutes. Exposure to ice water allows you to reset levels of the appetite hormone leptin, which leads to faster fat loss. Sun, 22 Feb 2015 18:24:34 EST LC Tip of the Day #163 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874635 Control cravings: Cross your forearms. Squeeze the little flaps of skin by your ear canals (not your earlobes) for 30 seconds. Breathe deeply, exhaling twice as long a time as it takes you to inhale. Thu, 12 Feb 2015 16:31:00 EST LC Tip of the Day #162 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5870130 Listen to upbeat music to feel better and distract from cravings. Thu, 5 Feb 2015 14:38:09 EST Rise and Shine! (and lose weight!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5865260 "Rise and shine" isn't just something you should say in the morning to drag yourself out of bed. According to a new study from Northwestern University Feinberg School of Medicine, published in the journal PLOS ONE, actually doing it—i.e., getting up and catching a couple quick rays—may help you lose weight. As it turns out, the people who got more morning light had lower BMIs than those who got less—and that was regardless of their age, how active they were, and what they ate. <BR> <BR> S... Thu, 29 Jan 2015 12:56:47 EST Dean Anderson, our own behavioral psychologist, says: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5864099 "The Winning Attitude: IF YOU NEVER HAVE PROBLEMS, YOU'LL NEVER HAVE ANY SUCCESSES. (emphasis added) You’re in the business of changing your lifestyle, and finding solutions that work for you will take a lot of trial and error. Your problem areas and setbacks can become valuable opportunities—if you let them. So ditch the drama and the negative self-talk, and replace it with a little open-minded curiosity. What was going on when this problem happened (in your environment and in your mind)? Ho... Tue, 27 Jan 2015 23:11:14 EST LC Tip of the Day #161 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5853967 Pleasant scent affects the brain area that causes cravings. Smell something non-edible that you like (your husband, flowers,…). When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that it responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent. Wed, 14 Jan 2015 01:02:08 EST Kick a Weight-Loss Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5847909 AS FOUND ONLINE AT PREVENTION.COM: <BR> <BR> Trying to kick a weight loss plateau? Unhand the celery and head for the spice cabinet: New research shows that cumin powder can help jumpstart weight loss, decrease body fat, and improve unhealthy cholesterol levels naturally. <BR> <BR> Researchers at Iran's Shahid Sadoughi University of Medical Sciences randomly split 88 overweight or obese women into 2 groups. For 3 months, both groups received nutrition counseling and decreased their daily i... Tue, 6 Jan 2015 18:29:46 EST LC Tip of the Day #160 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5847826 To deal with a craving: <BR> substitute another treat; <BR> call a friend and talk; <BR> try various points of accupressure; <BR> get away from it for 20 minutes (leave the room!); <BR> eat something else that is very strong-flavored; <BR> go smell something you really like; or <BR> tap (your feet, your head, your fingers on a table, your chest....preferably watch yourself tapping);. <BR> <BR> And how do YOU deal with cravings? <BR> <BR> Tue, 6 Jan 2015 16:00:14 EST LC Tip of the Day #159 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839274 Goals are dreams with DEADLINES. Sat, 27 Dec 2014 11:13:52 EST LC Tip of the Day #158 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5834188 Know that cravings last only ~20 minutes. Distract yourself; it will pass. Wed, 17 Dec 2014 00:29:22 EST LC Tip of the Day #157 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832408 You don’t have to diet ALL day -- only for the next 20 minutes! Sat, 13 Dec 2014 13:19:25 EST LC Tip of the Day #156 (5 STAR!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829158 The rewards of accomplishing your goals will never grow strong enough unless fed daily. <BR> <BR> There is a sense of reward generated every time you honor your commitment to yourself. Over time, the desire for the reward will become stronger and more influential in daily decisions. This desire is what is oft termed as MOTIVATION. Basically you are creating a new reward system that, over time, will be able to compete with the old one of eating. It takes time to find what empowers you but it... Sun, 7 Dec 2014 16:09:52 EST LC Tip of the Day #155 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827824 Because the scale doesn't show a difference doesn't mean that your mind and body aren't making a difference! Thu, 4 Dec 2014 22:32:38 EST Research shows SUGAR is ADDICTing! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826659 "'Everyone who owns pet rats knows if you give them a cookie they will like that, but no one experimentally had given them all they want,' Sclafani told me when I met him at his lab in Brooklyn, where he continues to use rodents in studying the psychology and brain mechanisms that underlie the desire for high-fat and high-sugar foods. When he did just that, when he gave his rats all they wanted, he saw their appetite for sugar in a new light. They loved it, and this craving completely overrod... Tue, 2 Dec 2014 22:18:18 EST LC Tip of the Day #154 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826611 Apply abstract mental labels: Associating foods with abstract ideas like: “energy crash” or “longevity” or “gum disease prevention” helps you resist temptation and opt for healthier choices. Tue, 2 Dec 2014 20:35:03 EST