MAWMAW101's SparkPeople Blog MAWMAW101's Blog on SparkPeople, home of free diet plans and a healthy living community Putting Lessons into Practice! Putting Lessons into Practice! <em>9</em> <BR> The recent blogs I have posted are based on lessons from the book, "100 Days of Weight Loss" by Linda Spangle. <BR> It seems a good time and place for me to put into practice all l have discovered about myself while I go through the next hectic weeks. <BR> <BR> I will take the lessons I've learned through the holiday season of family gatherings, a planned vacation and all the parties. I'm sure I will need to repeat some lessons to mak... Sat, 21 Nov 2015 09:28:09 EST Day #30 Postpone Eating Day #30 Postpone Eating <BR> Watch for places where you can postpone eating. Hold off as long as possible, especially with snack foods or sweets. <BR> Some of the places to consider: <BR> the bread basket or bowls of chips brought to the table before a meal, <BR> snacks set out on game night, <BR> plates of goodies brought for gift exchange. <BR> Take time to decide what you really want and then wait as long as possible before starting to munch. That way you can limit how much you will e... Wed, 18 Nov 2015 08:39:59 EST Day #29 Handheld Foods Day #29 Handheld Foods <em>29</em> <BR> This lesson is very difficult for me because it involves snack foods like chips, cookies, M&Ms, and my favorite which is popcorn. <BR> My way to deal with most of these is not to have them because I've never figured out how to stop when I open a bag of chips! <BR> The one regular food on the list that I do have is popcorn which at least has some fiber along with the salt and oil! <BR> If I really really want chips I do like I do when I want French... Tue, 17 Nov 2015 08:57:56 EST Day #28 Eating Because It's There Day #28 Eating Because It's There <BR> <BR> For sure this is an area that I need to take to heart. A lot of times when I've eaten, put the food away and been plenty full, I keep thinking about how good it was and have been known to go back for more just because it's there. <BR> <BR> I know that I need to keep certain things out of site because I will keep thinking about them until I eventually cave in and have some. This is why I still ask hubby to keep his "junk" food in his shop or his... Mon, 16 Nov 2015 11:00:17 EST Day #27 Eat Dessert When it's Special Day #27 Eat Dessert When It's Special <BR> <BR> In a restaurant in my small hometown is the sign "Life is Short, Eat Dessert First"! I will say there are very few times that I eat there, but when I do eat there I actually do eat dessert first! Their speciality is dessert and it is a special outing like birthday, anniversary or visit from an out-of-town friend when I go there. The opportunity to do this is probably six or seven times a year and I take advantage of it and love the desserts... Sun, 15 Nov 2015 11:51:03 EST Day #26 When Food Disappoints You Day #26 When Food Disappoints You <BR> <BR> Yesterday I mentioned that we need to plan for the things we know are coming, i.e. celebrations, holidays and even fun weekends! <BR> <BR> For me the first outing on my November list was a birthday party and the lesson of "when food disappoints" really fit. <BR> It was an "appetizer/cake/alcohol" kind of party. <BR> I don't drink so that was ok, I ate before I went so I just didn't look at the appetizer table. So far so good! <BR> <BR> So... Sat, 14 Nov 2015 07:01:47 EST Day #25 Smaller Amounts, Less Often Day #25 Smaller Amounts, Less Often <BR> <BR> Contrary to what we might think, it is not necessary to stop eating all our favorite foods to manage weight. Instead of avoiding yummy treats plan for them. It may be necessary to use the guideline: Smaller amounts, less often! <BR> <BR> By planning your favorite foods into your diet it is possible to enjoy them without regret. By using the idea of smaller amounts, less often you will avoid feeling deprived of all your favorites and you wi... Fri, 13 Nov 2015 11:43:20 EST Day #24 Eat for Satisfaction Day #24 Eat for Satisfaction <BR> <BR> For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites, and appreciate your food. <BR> If your determined you want to appreciate flavors, work on getting satisfaction from your food, not guilt or remorse. <BR> Savoring your food will help you feel satisfied. <em>4</em> <BR> <BR> Thu, 12 Nov 2015 06:52:42 EST Day # 23 Savoring Day# 23 Savoring <BR> <BR> I am truly amazed how hard it is for me to focus on my food. I have always said I don't care what it is, "I'll eat anything except coconut"! <BR> Turns out that was my problem because I didn't really taste the flavors in most things, I just ate them. <BR> <em>4</em> <BR> Another way to increase awareness of food is to use the concept of savoyring! <BR> This is an idea to take a piece of candy, like an Andes mint or a small chocolate candy and eat it bit by... Wed, 11 Nov 2015 06:49:07 EST Day # 22 Multitask with Food Day #22 Multitask with Food <BR> <BR> Because yesterday's challenge to be conscious of what I eat took total commitment, today I may have trouble multitasking and paying attention to my food since multitasking and eating is what I normally do. <BR> <BR> I think that when I eat with other people I can join in the conversation and am aware of the food because part of the conversation is about the food. <BR> However most of my meals are eaten alone (with TV, computer, etc) and those meals see... Tue, 10 Nov 2015 06:25:19 EST Day #21 Concious Eating Day #21 Conscious Eating--Eat With Awareness <BR> If you have ever eaten a cookie or a meal and looked down and had no memory of what you ate, this lesson is for you. <BR> It is the story of Bob (actually Phyllis) who has a habit of reading, watching TV or in my case sending messages while eating. <BR> <BR> Learning that the reason to eat is --to fuel your body and to appreciate flavors means my goal is to learn "mindful eating". <BR> <BR> Today: <BR> Slow down <BR> No other activities whi... Mon, 9 Nov 2015 06:27:41 EST Day #20 Half-off Special Day #20 Half-off Special <BR> Divide and conquer! <em>4</em> <BR> For an easy way to manage your serving sizes, use a concept called the half-off special! <BR> That simply means eat half as much as you normally would, or take half of the amount you want. If you can't stop yourself from finishing off everything, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled. <BR> <BR> What I learned from this lesson that I will im... Sun, 8 Nov 2015 10:55:34 EST Day #19 Eat Reasonable Amounts Day # 19 Eat Reasonable Amounts <BR> This I will say is probably one of my biggest downfalls. <em>4</em> <BR> I will admit that when I look at a canned item and it says "contains 7.5 servings" that my mind thinks "you are kidding!" <BR> I am trying to get better about it but I do believe that because we are getting better at reading labels that the manufacturers are getting better at the confusion! If we only take a quick glance at calorie content and pick the lowest it may be low beca... Sat, 7 Nov 2015 07:59:42 EST Day #18 Retrain Eating Habits Day #18 Retrain Eating Habits <em>4</em> <BR> This lesson continues with ways to leave extra food on your plate instead of continuing to be a part of the "clean your plate" club. <BR> <BR> Because I grew up in a large family with not a lot of extra food, the idea of leaving something on my plate is a hard one for me. <BR> But after getting used to watching my grown kids and grandkids being able to scrape their plates in the garbage and realizing none of them have weight issues, I can... Fri, 6 Nov 2015 08:47:38 EST Day #17 Stop Wasting Food Day #17 Stop Wasting Food <BR> Some people grew up with the clean-your-plate rule and even as adults find it difficult to leave anything on their plate because it is a waste. <BR> Of course not wasting food makes perfect sense and is important. <BR> But a new way to look at it is that if you are filling your gas tank and it gets full, you wouldn't continue pumping, spilling fuel on the ground. So why would you do that to your body? <BR> <BR> Every time you eat food your body doesn't need, ... Thu, 5 Nov 2015 06:44:20 EST Day #16 Nurturing Power of Food Day #16 Nurturing Power of Food <BR> <BR> This was a good day for this experiment for sure. My granddaughter (age 28) had minor surgery and is getting two rounds of chemo again this week. Because she is 3 hours away a lot of days are spent waiting for news. <BR> <BR> When your feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working? The first two bites have... Wed, 4 Nov 2015 07:19:53 EST Day #15 First Two Bites Day #15 First Two Bites <BR> You may not realize it but the first two bites of any food will always have the most flavor. <BR> This lesson is focused on desserts mostly and the idea that if you take two bites and savor them, the next thing would be to decide if the rest is worth the fat and calories. <BR> Most of the time I will admit that I eat too fast and do not take the time to pay attention to the flavor and texture of what I'm eating. Thank heavens I don't eat dessert very often! ... Tue, 3 Nov 2015 06:26:11 EST Day #14 Morning affects Evening Day #14 Morning affects Evening <BR> <BR> Monday already? November already? <BR> This is why I continue to look for a better way to live. As I am planning things, life is passing me by! I plan to be healthy; I plan to exercise; I plan to enjoy each day, etc. <BR> I want to be the best ME I can be so it's time to work out the plan. <BR> <BR> As I continue on my 100 Days my next lesson is the importance of eating at regular intervals. Although I usually always eat breakfast, eating ... Mon, 2 Nov 2015 07:09:44 EST Day #13 Oops, I Forgot to Eat Day #13 Oops, I Forgot to Eat <BR> Very few times in my life have I ever uttered that phrase! In most of them it was a time I don't even want to think about because they were days of deep sorrow. <BR> <BR> When my hubby gets sick he isn't hungry and I worry that he should try to eat something with the meds he has to take every day. <BR> Me, I am hungry no matter how bad I feel. Luckily though, according to the chapter on the subject, that is probably better. I have been known to pass out ... Sun, 1 Nov 2015 10:14:17 EST Day #12 Day # 12 Fuel or Filler <BR> <BR> Keep in mind that fuel keeps your body running but filler often gets sent to your fat stores. <BR> Most healthy foods like lean meat, fruits and vegetables are fuel that keeps you going. <BR> Most sweets, chips and snacks are fillers. A lot of 100 calorie snack foods are fillers. <BR> <BR> I went back three weeks and checked what foods I had on the days when the fat and calorie content was over. It is very easy to check this. Go to Saturday, click... Sat, 31 Oct 2015 07:44:12 EST Day # 11 Purposes of Food My Magic Notebook is full of gratitude this morning, thank you all for the comments on this project. I also appreciate the prayers and good wishes for my granddaughter who is getting chemo. <BR> Day # 11 Purposes of Food <em>4</em> <BR> <BR> Days 11-20 Put Food In Its Place <BR> The next 10-day segment is all about our direct relationship with food and talking about appropriate reasons for eating..... <BR> <BR> Reason 1. To fuel your body <BR> Before Sparkpeople I was in a great ... Fri, 30 Oct 2015 07:09:29 EST Day #10 Appreciate Good Support Day # 10 Appreciate Good Support <BR> <BR> Wow this day is a trip back in time to when I learned to "just say thank you"! <BR> It is a lesson I need to think about often even now. <BR> <BR> Because I grew up in a home with only criticism, it has always been hard to take compliments or criticism very well but I was lucky enough to meet a wonderful lady who in her gentle way taught me the lesson over a quilt when I said, "but the stitches aren't all even"! I miss her so much, she was a gre... Thu, 29 Oct 2015 08:19:25 EST Day # 9 Here's What I Want This is a very interesting project I've undertaken. The best thing is the feedback from fellow Sparkers.....some of which make me see my world in a whole new light! <BR> Thank you all for your words of wisdom, they are appreciated. <BR> <em>247</em> <BR> My Magic Notebook took a beating yesterday (don't ask) so I'll not update that today. <BR> <BR> Day #9 Here's What I Want <BR> <BR> What I want from you... <BR> 1. If you see me eating something not on my food plan.....ignore it comp... Wed, 28 Oct 2015 10:37:49 EST Day #8 Help Me Please....... My Magic Notebook -yesterday <BR> Made my morning walk a "Walking Meditation"--finished with prayers for my granddaughter who is getting chemo. <BR> <em>458</em> <BR> The only change made to my tracker was to add fresh spinach to lunch and use Pam spray instead of olive oil in a recipe. It was a good day. <BR> <em>4</em> <BR> Day # 8 Help Me Please............ <BR> <BR> Actually I think I'm pretty good with other people just not as wise when I'm alone thinking of comments that we... Tue, 27 Oct 2015 08:07:52 EST Day # 7 I Can Do It Too! <img src=""> <BR> I don't remember who this came from but it fits my day. <BR> When I saw the 100 Days blogs I was very interested, bought the Nook book and spent the weekend catching up (thank you friend)! <BR> <BR> Day # 7 -- I Can Do It <BR> As I look at my life now I realize with age lots of my circle of friends who used to travel, enjoy life and be happy are now on lots of meds, using canes or walkers and a... Mon, 26 Oct 2015 09:59:47 EST 100 Days - Day # 1 <em>249</em> <BR> Day # 1 --Make a new ending. <BR> I used to have days of eating everything not nailed I will use the stress of those days to start a new projects or call Shannon or Josie or Michelle. <BR> I used to believe that I lose weight very I know that if the food amounts and miles are very honest, I will lose weight in a consistent time frame. <BR> I used to believe that I hate I know it makes me feel so much better that I welcome it ever... Sun, 25 Oct 2015 17:29:45 EST A Puzzle That is Getting Bigger! I am not sure what is going on but my trip around the Sparkpeople home page is one big puzzle. When I log in to the "start" page it is the "fitness" page that comes up. <BR> I have been frustrated that the start page was changed but tried to get used to it but continual change is getting crazy! <BR> When I went to give support to fellow Sparkers, my activities are from 625 days ago! It is interesting but not very relevant to my life this morning! <BR> Is it just me or has my Sparkpage bee... Fri, 23 Oct 2015 09:58:03 EST My Awesome Day <em>213</em> <BR> Today has been an awesome day. Butterflygrace put out the idea of cutting out a tag from your clothes and using it for inspiration. <BR> I love the idea of cutting out a tag.....I have spent part of the day moving summer clothes and getting out fall/winter things. <BR> I will cut out a tag from the clothes going to St.Vincent de Paul charity and put it on the bulletin board over the treadmill! They are too big but I don't want them to fit ever again. <BR> <em>304</em>... Wed, 30 Sep 2015 17:28:37 EST 5% Challenge YEA! <em>141</em> <em>529</em> <BR> It is time to join the awesome "Shooting Stars" team in the 5% Challenge again. It is one of my favorite teams and I look forward to joining past team members and getting to know all the new ones. <BR> <em>381</em> <BR> I just finished a 30 Day Plateau Busting Challenge which I recommend and feel very ready to begin the next challenge. <BR> <em>216</em> <BR> The weather is just great with the arrival of fall so NO EXCUSES! Good luck to all my f... Thu, 24 Sep 2015 15:46:54 EST Hello September! Hello September! <em>213</em> <BR> As with other times in my life, each new month on my journey to a life of good health and happiness brings another chance to reflect on my accomplishments and my areas for needed improvement. <BR> I am happy to report that I still do not need medications. <BR> I am happy to report that life is good and most days I am a very happy person. <em>224</em> <BR> <BR> However, because Sparkpeople keeps good records for me, I know that I have gained and lo... Tue, 1 Sep 2015 07:52:50 EST Living a Conscious Life <em>213</em> <BR> Here we are at the beginning of a new month and for me it is the day to weigh in for our 5% challenge. Although the scale did go down some, as I read my commitment for the year it is hard not to be disappointed with myself that this journey to a healthy BMI number is taking so long. <BR> My real problem is not living a conscious life but yesterday's disappointments and tomorrow's worries are sometimes hard to keep in check. <BR> <em>43</em> <BR> According to my s... Sat, 1 Aug 2015 05:53:15 EST Time for a New Challenge! It's been a couple of months of vacations, birthday and holiday celebrations and having fun. I didn't do too much damage as far as weight is concerned but now it is time to get back to goal setting and tracking nutrition and exercise. <BR> The next 5% Challenge starts on Saturday and I am lucky enough to again be on the "Shooting Stars" team. It is a joy to see where the team takes us each week and to learn what the LTGL (living the good life) activities will be. <BR> Every time I look... Tue, 23 Jun 2015 20:37:55 EST May is over? Here we are once again at the beginning of a brand new month. I personally am ready for a fresh start with fresh food from the garden and the Farmer's Market. <BR> <BR> The older I get the more time I spend celebrateing my birthday and this year I pretty much celebrated the entire month of May. It has been awesome with family and friends at home and on trips to new places. My 74th birthday was May 20 and most of the days included lots of activities as well as good food. Not too much we... Sun, 31 May 2015 12:24:14 EST Spring 5% Challenge I am so happy to be back with the "Shooting Stars" for another 5% challenge. I can't wait to see where we will be flying off to. It is great to learn about our world by taking a virtual trips to new and wonderful sites. <BR> Good luck to all my fellow travelers! <BR> <em>213</em> <em>432</em> Sat, 28 Mar 2015 09:15:59 EST It's Always the Little Things That Matter! First, happy happy Valentine's Day to all of you. <BR> Yesterday as I was answering a question for a person who was trying to learn how to best use the trackers, I was reminded myself of all the ways that The Sparkpeople web site makes it so easy for us. Even with our whining when things are changed you just can't beat it! <BR> <BR> So today I say <em>304</em> to all you wonderful folks who work every day to make It better! <em>252</em> Sat, 14 Feb 2015 08:22:27 EST Ending My Second Year on Sparkpeople December 27 will be the second anniversary of my joining Sparkpeople. Because my large happy family will be here to celebrate that day, it seems that I should be writing my thoughts today while it is quiet! <BR> <em>504</em> <BR> My original reason, besides losing weight when I joined Sparkpeople was to get healthy and stay off medication. I am happy to say I have definitely continued to accomplish that. However the weight loss this year has been very lacking. <BR> <em>192</em> <... Sun, 21 Dec 2014 18:07:55 EST October Challenges Continue I started a new challenge for our great Lemon Team and so far: <BR> <BR> Wk # 1 -- plan menus (planned & stuck to 7 days) <BR> Wk # 2 -- 40 flights of stairs (did 48 stairs & 5 days menus) <BR> Adding: <em>521</em> <BR> Week # 3 -- 20 miles (got 18 1/2 miles & 60 stairs & 5 days menus) <BR> Adding: <em>198</em> <em>521</em> <BR> This week # 4 -- log every bite <BR> --cut down on coffee <BR> This week will challenge my honesty for means getting o... Sun, 5 Oct 2014 11:17:37 EST October is here already? One of the scary, yet great, things about this web site is the ability to see just how fast time goes by. As we begin a new month and I can see how close I am to yet another Spark anniversary, I begin to panic! Maybe at 73 it's an age thing? <BR> So this morning I am going to list some of the great things I have accomplished lately in my quest for healthy living as a member of this site. <BR> <BR> I am still medication free! <BR> I climbed the stairs 6 times every day during September! <BR... Wed, 1 Oct 2014 09:19:50 EST Vacation to Sanibel Island My intention when I began the Sparkpeople plan has always been to find something that would fit into my life and become a part of every day. Last week I was lucky enough to spend time on Sanibel Island in Florida and had a wonderful relaxing vacation. <BR> It just seemed natural to be active and choose good healthy food along with a few treats. The best part was that my swimsuit fits! <BR> Now it is time to be more conscious of the "Sizzling Summer Challenge"! We only have a few more wee... Sun, 20 Jul 2014 08:08:12 EST Sizzling Summer Continues! It is so hard to believe how fast the weeks sail by. My intention for the rest of this challenge is to be aware of each day and get the very best out of myself. <BR> Here's to all you fellow sparkers who are doing everything you can to become a healthier and happier person. All the very best to you. <BR> Go LEMONS! <BR> Phyllis~~ <BR> <em>530</em> <em>652</em> <em>283</em> <em>232</em> <em>252</em> Sun, 29 Jun 2014 22:29:22 EST Sizzling Summer The "Sizzling Summer" has begun and with the support of all you wonderful LEMONS I hope to really get with it. <BR> Every day is a blessing and my hope is that I can remember that as I travel through each one. <BR> Blessings to all! <BR> Phyllis~~ Sat, 14 Jun 2014 07:56:43 EST New Month, New Week, New Challenge It never ceases to amaze me to look back over my blogs and realize how fast time seems to slip by. My goals change, my menus change, my health changes and slowly my weight has changed. Sometimes life causes me to back-track but I am determined to keep pushing forward in order to live the best life I can. When my daughter told me that I inspired her to eat better and begin walking, I knew every mile walked and every dessert denied was well worth it. <BR> This month begins the "Sizzling Summ... Sun, 1 Jun 2014 20:15:46 EST Sad times but we all must move on! It has been too long since my last update. Unfortunately my niece (Cathy's Quilt) lost her battle with cancer but taught me many lessons about life in her last days. One of the most important things was a reminder that in the end all we have is our health. Because she couldn't control what happened to her, I am determined to do all I can each day to keep myself as healthy as possible. I am also determined to remain an active participant on Sparkpeople because having support is what keeps ... Tue, 27 May 2014 07:11:03 EST Time Flies! Looking at the calendar this morning and realizing how fast this month is going by makes me want to work harder to make sure I get the most out of this day! <BR> I expecially want to remind all you LEMONS to weigh in today! <em>334</em> <BR> Also I am enjoying learning about the Canadian Rockies with all you SHOOTING STARS! <em>141</em> <BR> And all you Possitive Bloggers and SP Class have an awesome day. <em>213</em> <BR> Wed, 12 Feb 2014 10:22:35 EST Cathy's Quilt Update Cathy's quilt was finished in time to use as a raffle at a gathering of wonderful country people in a little place called Decker Chapel. I am proud to say, with the help of all my children and grandchildren that we raised $1,047 to give to Cathy. I am also proud to say that the winner of the quilt gave it back to be given to Cathy! <BR> Now you can imagine my joy in being able to go spend part of my day today giving her the good news. <BR> Cathy is my niece and has terminal cancer. The bac... Mon, 10 Feb 2014 07:46:17 EST Cathy's Quilt Sometimes the life we plan gets side-tracked by the life we are sent. It has been several days since I wrote a blog, although I did plan to write one every day which is a goal on one of my teams. <BR> I am trying to finish a quilt for a sweet niece who started it when she was diagnosed with cancer. She is now unable to work on it and I just couldn't stand for it not to get finished. There are no more medicines to try for her so now it is just a matter of time. <BR> The one thing I try... Mon, 3 Feb 2014 13:00:30 EST Day # 5 When I thought about what I would write today it seemed that waking up to a pipe spewing water under the sink was going to make me get over my "up" attitude which has been here since starting this blog idea. <BR> However when I went to my Sparkpage and clicked on the blogs there, it is both awesome and a little eerie to see what is there. I had never looked back before today. I can't imagine what my life would be like now with the addition of the 32 pounds that I have lost, the addition o... Wed, 22 Jan 2014 09:11:58 EST Day # 4 What a wonderful surprise I got this morning when logging in my breakfast. There was the addition of a "recent" food catagory which made the logging very easy! <BR> Wishing everyone a wonderful day, stay safe and "keep sparking"! <BR> <em>213</em> Tue, 21 Jan 2014 08:48:44 EST Day # 3 Today will be very busy for me which is not always the case since I am retired. As I go thru this day I hope to remember to be thankful for the "places to go" and "things to do" that are on my list. <BR> My prayers for all of you who are "always" busy expecially on Monday morning (I remember it well). Enjoy your day off if it is a holiday for you! <BR> "Lemons" remember to log that water. <BR> <em>194</em> <em>386</em> <BR> And all you lovely "Shooting Stars" shine on! Let's do... Mon, 20 Jan 2014 07:35:39 EST Day # 2 What wonderful people make up this website! <BR> Thank you every one who commented on my page and added me as a friend especially the fellow travelers on the "Shooting Stars"! I feel very privileged to be in the skies with you. <BR> <em>213</em> <em>432</em> <em>535</em> <BR> <BR> And all you lovely "Lemons" be sure to log that water! <BR> <em>194</em> <BR> <BR> Let's do this! <em>247</em> <em>386</em> Sun, 19 Jan 2014 18:12:13 EST