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 #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 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