QUERIDAANA's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=QUERIDAANA QUERIDAANA'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/ Today promises to be another nice day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5743979 Good weather and time to enjoy it. <BR> <BR> Tue, 22 Jul 2014 07:33:45 EST Happy Sunday Sparkers! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5742511 Have some fun today! You deserve it! Sun, 20 Jul 2014 05:56:56 EST It is nice to know there are others in the same boat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5731456 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1168139821.jpg"> <BR> <BR> Sparkpeople is a great place to read the stories of wonderful people. We are all working on our goals. It is great to have like minded friends! <BR> <BR> Boston Tea Party clipart courtesy of Phillip Martin at <BR> http://americanhistory.phillipmartin.inf<BR>o/americanhistory_bostontea.htm Thu, 3 Jul 2014 18:00:29 EST Things I did right http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730618 <img src="http://photos-ak.sparkpeople.com/nw/2/3/l235768409.jpg"> <BR> <BR> 1. Corresponded with my accountability partner. <BR> 2. Read Sparkpeople articles. <BR> 3. Avoided processed food. <BR> 4. Worked on a hobby instead of snacking. <BR> 5. Relaxed and destressed. <BR> 6. Ate salad and fruit. <BR> 7. Drank electrolyte rich coconut water. <BR> 8. Found a new recipe. <BR> 9. Did gentle exercise. <BR> 10. Prayed with a grateful heart, counting my blessings. <BR> Wed, 2 Jul 2014 13:32:16 EST Making progress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5729945 <img src="http://photos-ak.sparkpeople.com/nw/7/3/l736881089.jpg"> <BR> <BR> I played freerice.com instead of snacking. <BR> <BR> I laid off the peanut butter this week. <BR> <BR> I used less butter and substituted guacamole on my sandwiches. <BR> <BR> I ate fruit instead of rich desserts. <BR> <BR> Small steps in the right direction. Tue, 1 Jul 2014 15:18:48 EST Top 10 Things to do for the 4th of July http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5727145 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1852934669.jpg"> <BR> <BR> 1. Have a barbeque, <BR> <BR> 2. Go to a block party. <BR> <BR> 3. Have a swim party <BR> <BR> 4. Go on a picnic. <BR> <BR> 5. Watch a movie. <BR> <BR> 5. Boating. <BR> <BR> 6. Visit a national park . <BR> <BR> 7. Watch a parade. <BR> <BR> 8. Walk run a marathon. <BR> <BR> 9. Eat out in a restaurant. <BR> <BR> 10. Play a sport with friends. <BR> <BR> Summer is here. Be sure to wear sunblock and bring al... Fri, 27 Jun 2014 13:16:01 EST Countdown to the Fourth of July http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5726526 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1518332317.jpg"> <BR> <BR> Independence Day is just around the corner, but it is never too early to plan a menu and devise a plan of attack for mindful eating when coping with the many delicious holiday delicacies. <BR> <BR> My go to snack will be berries. Can't go too wrong with this great tasting super food. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1842529165.jpg"> Thu, 26 Jun 2014 17:10:25 EST 10 commandments for dieters http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725358 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1823196046.jpg"> <BR> <BR> 1. Drink your water. <BR> <BR> 2. Watch portions <BR> <BR> 3. Use smaller plates <BR> <BR> 4. Exercise <BR> <BR> 5. Eat lots of veggies <BR> <BR> 6. Eat fruits. <BR> <BR> 7. Love yourself. <BR> <BR> 8. Make smart choices. <BR> <BR> 9. Avoid temptation. <BR> <BR> 10. Forgive trepasses. <BR> <BR> 11. Never give up! <BR> <BR> Clipart by Phillip Martin <link>states.phillipmartin.info/indiana/in<BR>diana_w... Wed, 25 Jun 2014 06:11:16 EST Letter from an accountability partner http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723856 <img src="http://photos-ak.sparkpeople.com/nw/6/3/l639871046.jpg"> <BR> <BR> "We had the wrong idea about being free from overeating. It is not a 60 day fix or a one-time decision. It is a daily, hourly, moment by moment, battle. <BR> <BR> At any time we can choose to go back to the bad eating habits. <BR> <BR> In fact it doesn’t even seem like a choice, because it just sort of slips into ones pattern of living without a big conscious thought about it. <BR> <BR> You said that it a mara... Mon, 23 Jun 2014 06:44:17 EST Summary: First 9 Days of Restart (After a Long Break) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723842 <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1933117961.jpg"> <BR> <BR> I restarted my program 9 days ago. I tried out the formula for my endomorph bodytype, which is recommended by ISSA firness nutrition specialist course. The suggested breakdown for an endomorph whose goal is to lose body fat is 35% protein, 25% carbs, and 40% fat. <BR> <BR> It went well. Today I compared my food intake over the last 9 days to the macronutrient recommendations of Sparkpeople. My distributi... Mon, 23 Jun 2014 05:57:51 EST Day 6 accountability http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723020 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1720668947.jpg"> <BR> <BR> 1. Did you do anything spiritual to feel your soul? Listened to the audio Bible. <BR> <BR> 2. Did you exercise?Yes. 30 minutes on the treadmill. <BR> <BR> 3. Did you eat intentionally (mindfully, deliberately)? Yes. Using the sparkpeople tracker maked food planning a breeze. Sat, 21 Jun 2014 20:44:43 EST Today was a peanut butter day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5721046 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2030102917.jpg"> <BR> <BR> I was online for hours reinstalling software instead of cooking or meal planning. So I ate peanutbutter instead of cooking. The picture above is my dinner one day this week. <BR> <BR> There are days like this. <BR> <BR> Tomorrow will be better. Thu, 19 Jun 2014 00:19:02 EST Some food weaknesses and solutions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5719549 <img src="http://photos-ak.sparkpeople.com/nw/4/8/l486083149.jpg">> <BR> <BR> In the article, "9 Simple Tricks to Eat Less" the author challenged the reader to "Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters..." <BR> <BR> My weaknesses <BR> 1. I tend to overeat carbs, then get hungry <BR> 2. I have trouble gaging correct portion sizes. <BR> 3. I have trouble planning meals. <BR> <BR> Solutions <BR> 1. Eat more ... Tue, 17 Jun 2014 02:42:04 EST Adding more veggies--Breakfast http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5718819 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1517626653.jpg"> <BR> <BR> Taking pictures of my meals helps me stay accountable. The camera does not lie. <BR> <BR> Tomatoes <BR> cream cheese on baguette, topped with flax seeds <BR> Broccoli <BR> Spinach and blackbean salad <BR> limes for my water. Mon, 16 Jun 2014 02:11:40 EST Scriptures to help me lose weight Day 1-- 60 DAY BATTLE PLAN http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5718596 Day 1-- 60 DAY BATTLE PLAN <BR> Therefore, whether you eat or drink, or whatever you do, do all to the glory of God. — 1 Corinthians 10:31 <BR> <BR> For my own sake, for my own sake, I do it, for how should my name be profaned? My glory I will not give to another. — Isaiah 48:11 <BR> <BR> And the LORD said to Gideon, "The people who are with you are too many for Me to give the Midianites into their hands, lest Israel claim glory for itself against Me, saying, 'My own hand has saved me.'... Sun, 15 Jun 2014 17:42:44 EST What are your goals? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330199 I revised my goals today. <BR> <BR> Daily goals <BR> 1. eat until comfortable, not 100% full. <BR> 2. Eat enough protein <BR> 3. get enough calcium <BR> 4. stay active <BR> 5. do spark coach <BR> 6. read the Bible <BR> <BR> Weekly goals <BR> 1. shop for healthy foods <BR> 2. pre-cook and chop foods to have ready all week long for easy meal planning <BR> 3. plan meals and exercise sessions for week <BR> 4. measure weight gain or loss, skinfolds, girths <BR> 5. blog at least once per week ... Sun, 21 Apr 2013 00:22:53 EST Yes I CAN! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5328324 Today I read about triggers. <BR> <BR> No, it does not mean trigger foods (also known as red light foods) that may cause one to overeat. <BR> <BR> So, "What are triggers?" you might well ask. They are the things that spur you on to glory and victory. they motivate you and put you <BR> "in the zone." <BR> <BR> They can be music that pumps you up. Do you have a favorite workout song/playlist? <BR> <BR> They can be motivational phrases and Positive self-talk, that inspire you to greatness. ... Fri, 19 Apr 2013 06:17:50 EST Three things I am proud of http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5319156 Wow, it has been a week since I blogged. Reason?I have been spending more time doing 3 things that are on my list of things I am proud of. <BR> <BR> 1. Reading the Bible: I aligned my goal to exercise more with my goal to read the Bible, so now I read the Bible while walking on the treadmill, listening to an audio recording of the Bible while I read it. <BR> <BR> 2. Listening to hunger signals and eating to 80% full. this habit is really challenging t me still, but smetimes I have aced it... Thu, 11 Apr 2013 01:41:17 EST Pep Talk for when things go wrong http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5310977 Today everything went wrong. <BR> <BR> Everything you tried to start when practicing consistency and good habits didn't work at first. There was a stumbling block for each planned activity. <BR> <BR> So, you worked around the problems. You told yourself start where you are , use what you've got, and do whatever you can to be a little better than before. <BR> <BR> No all or nothing thinking trap for you. You were great! You could not do x, so you substituted activity y. <BR> <BR> You... Thu, 4 Apr 2013 05:29:27 EST Made up some missed workouts today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5307969 Last week my dentist forbid me to exercise. That caused my exercise compliance to go down to 60%. NOT GOOD! <BR> <BR> I am aiming for 90% compliance so that my program will show results. <BR> <BR> It will take a while to get all the exercise made up, but I noticed that a week off did not destroy my strength and agility gains. GOOD TO KNOW! <BR> <BR> Mon, 1 Apr 2013 19:35:59 EST What's for dinner tomorrow? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5305449 tomorrow night I will eat: <BR> <BR> - 3 oz. or more of salmon eaten slowly til 80% satiety <BR> - fresh green salad with tomatoes and onions <BR> - banana and walnuts for dessert <BR> <BR> If still hungry, I will make a spinach smoothie with coconut water, 95 g of frozen spinach , and a cup of frozen berries. Sat, 30 Mar 2013 14:36:27 EST Feeling Great and doing the April Rise and Shine challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5304307 I usually get up earlier than my husband. I was in the habit of reading my Spark Coach lesson before our morning walk. But when I saw the Rise and Shine April challenge advertized, I decided to walk on the tread mill early before my husband gets up. That way, I will have exercised a little before our morning walk together. And the exercise allows me to eat complex carbohydrates (such as grains) at breakfast. <BR> <BR> In my experiment of one, this week I am trying to follow the rule to only... Fri, 29 Mar 2013 12:10:40 EST Level 4 of spark coach--DONE!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5303096 Today I completed 90 days of Spark Coach. It is my graduation from the first program to the Motivation and consistency program. I am very excited because the new program will help me keep my program fresh by setting challenges for me to keep me on track. <BR> <BR> Spark Coach fits into my life style perfectly! Thu, 28 Mar 2013 10:49:13 EST How do you keep your motivation high? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5301659 Sometimes our motivation erodes. I want to build an arsenal of good tactics for revamping my motivation for those difficult times. <BR> <BR> What has worked for me so far: <BR> <BR> 1. Looking at before and after pictures of people at goal. If they did it, it is possible. <BR> <BR> 2. exercising and completing a difficult routine. Success builds on success and I feel so proud of myself for trying. <BR> <BR> 3. Losing inches, fat, building muscle, getting firmer, fitter. <BR> <BR> 4. sp... Wed, 27 Mar 2013 07:47:49 EST Recovering from dental surgery http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5299599 After a great week last week, where I gained muscle and lost fat, this week I am recovering from dental surgery, and the dentist forbade me to exercise. I am drinking liquids since I can't chew. <BR> <BR> After refraining from physical activity for 2 days, this morning I took a short walk, then took my pulse. It was 80 bpm (normal is 60-63 for me). So, I sat down and rested a few minutes until my pulse went down to 60. Then I waked just a little and it shot back up to 70. In addition, the ... Mon, 25 Mar 2013 14:01:42 EST Making progress--I completed some of the goals from my 2011 bucket list http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5297901 <BR> <BR> We all have dreams we aspire to. These are the things I want to achieve in life. <BR> <BR> I wrote this list over a year ago. I am completing some of the goals on it. I completed a nutrition course with ISSA, I improved my Portuguese, and I learned to eat mindfully more often. <BR> <BR> 1. Be slim <BR> 2. Be healthy <BR> 3. Be in love <em>248</em> <BR> 4. Be successful <BR> 5. Have a job I love <BR> 6. Earn an MA in ESL (English as a second Language) <BR> 7. Learn Mat... Sun, 24 Mar 2013 05:41:37 EST Gained muscle lost fat this week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5297240 I changed up my eating. I ate more protein and more frequently. <BR> <BR> I increased my exercise to 887 minutes this week, most of it walking. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1520611228.jpg"> <BR> <BR> This lead to a decrease in body fat mass <BR> decrease in body fat percentage <BR> and increase in lean body mass. <BR> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> Sat, 23 Mar 2013 13:30:32 EST Two new ways you can mix up your program http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5294893 What are two new ways you can mix up your <BR> program, whether it's setting a new goal, trying a new food, or <BR> re-energizing your workouts? <BR> <BR> I will answer this for myself. <BR> <BR> 1. Do foam rolling with a ball instead of the foam roller. <BR> <BR> 2. Do my warm up while watching a movie in Portuguese to practice my listening skills and improve my vocabulary (and distract me from how hard the exercises are for me). <BR> <BR> 3. Read the Bible and listen to the radio whil... Thu, 21 Mar 2013 11:18:03 EST Offering a friend encouragement regarding her weight loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5289519 A:HI friend! <BR> <BR> B: Hi! Good to hear from you! <BR> <BR> A:How is your program coming along? <BR> <BR> B: So, so. I am a bit discouraged and overwhelmed at times. <BR> <BR> A:How are you measuring success? <BR> <BR> B: I am weighing, taking my heart rate, temperature daily. On weekends I have my skinfolds and girths measured to calculate % body fat, lean muscle mass, and body fat mass, and take pictures to document my progress. <BR> <BR> A: That`s awesome! You are an amazing perso... Sun, 17 Mar 2013 07:15:19 EST How I will manage stress so it doesn`t affect my healthy life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5288433 Spark coach said "... Not controlling stress can impact your weight, but it can also put you at greater risk for mental health issues including depression and even dementia. How can you take steps to control and reduce stress?" <BR> <BR> I would like to answer that here. <BR> <BR> I manage stress by taking walks--long walks in beautiful places. <BR> <BR> When I walk in a beautiful park, it fills my senses with beauty and fills my soul with peace and strength. The wonderful smells of trees ... Sat, 16 Mar 2013 04:03:42 EST Watch the weight melt off! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5288425 Good morning all! <BR> <BR> Start wherever you are, <BR> Do whatever you can, <BR> with whatever you've got. <BR> <BR> Eat S-L-O-W-L-Y and mindfully, really paying attention to the food you are eating slowly. <BR> Eat until you are 80% full then stop. <BR> Ask yourself how hungry you are on a scale of 1-10, and don't eat if you are lower than a 7 (10 is ravenous). <BR> When eating, take a bite, put down your fork when chewing. Breathe in between bites. After each bite, check in on your hun... Sat, 16 Mar 2013 03:35:16 EST What steps can you take today to make more small changes so that your healthy lifestyle is a constan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5285480 What steps can you take today to make more small changes so that your healthy lifestyle is a constant evolution that keeps you excited? <BR> <BR> I would like to answer that question for my situation. <BR> <BR> 1. I can try a new exercise (periodicize my exercise, i.e. switch things up every few weeks to change when my body becomes accustomed to the routine). <BR> <BR> 2. I can read more spark articles to learn more about health. <BR> <BR> 3. I can try a new vegetable (agrião and rucola) ... Wed, 13 Mar 2013 16:00:37 EST Week One of BLC begins tomorrow March 13th http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5283646 I'm all set for the challenge. (I'm on the Lemon team). <BR> <BR> This time around, they have added a very nice feature of a fitness level test (using step ups for 3 minutes). <BR> <BR> A retest will take place in week 10 and improvement will be noted. <BR> <BR> Being on the team helps me focus and provides me with accountability. <BR> I lost 10 pounds on the winter challenge and am hoping for good results this time, too. <BR> <BR> I am still tweaking my food plan. I am an experiment of ... Tue, 12 Mar 2013 09:16:12 EST What things can I do today to help ensure I’ll eat my new healthy foods this week? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5280778 After shopping for healthy foods (no junk food--yay!!!), the next step is to prepare them for easy access during the week to come. This entails: <BR> <BR> 1. wash, tear, and put in a tupperware container with paper towels to insure freshness, the lettuce <BR> <BR> 2. boil several eggs for quick protein snacks/meals <BR> <BR> 3. grill salmon and put in tupperware containers in portion sizes <BR> <BR> 4. steam vegetables and put in tupperware containers in fridge <BR> <BR> 5. soak almonds... Sun, 10 Mar 2013 03:56:33 EST Signs that you're getting healthier, happier and fitter that don't involve the scale http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5279732 I want to blog today about all the signs that I`m getting healthier, happier and fitter that don't involve the scale. <BR> <BR> One question that I had to think about was is my weight getting n the way of the things I want to accomplish in life. my first thought was NO, but upon closer examination the answer is really YES. <BR> <BR> I would like to learn to surf and to play beach volleyball. I would like to be able to jog for 30 minutes without getting chest pains. <BR> <BR> Sure, I can... Sat, 9 Mar 2013 06:30:52 EST Planning for when plans go awry- Plan B http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5278937 Diet Plan B <BR> <BR> Keep these on hand: <BR> 1. Pre-cut vegetables and lettuce for an immediately available salad. <BR> 2. Pre-cooked hard boiled eggs and salmon for ready to eat protein. <BR> 3. Can of tuna for quick picnic lunch out. <BR> <BR> Any other suggestions or favorites? I'd be grateful if you can share some ideas below. <BR> <BR> There are several scenarios that hinder me doing a workout: it is raining, it is too hot (or cold) outside. My bike needs repair. I get very busy ... Fri, 8 Mar 2013 13:30:42 EST What are your red light, green light and yellow light foods? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5276887 I will answer that question for myself. <BR> <BR> Red light foods are foods that make me sick (food intolerances). They have NO place in my home or life. Period. <BR> <BR> Green Light foods are unprocessed foods like fresh fruits, fresh vegetables, and lean proteins. They don't make me sick unless the fish is farm-raised on soy or the beef is grain fed instead of grass fed. <BR> <BR> Sometimes I can eat small amounts of some grains (quinoa, amaranth, oatmeal) without it triggering an imme... Thu, 7 Mar 2013 04:22:51 EST How to create a healthy environment that supports a healthy lifestyle journey? What do we need? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5276303 I will try to answer that question for my situation. <BR> <BR> My goal is to create an environment where I do not have to overthink what to eat when I get hungry. If I pre-plan and pre-cook foods, and have them on hand when hunger strikes, I will naturally turn to them instead of grabbing just any old thing that is convenient. <BR> <BR> What do I need? <BR> I need plenty of fresh vegetables and some fruits. I plan on steaming several servings of vegetables to have on hand for snacks. I w... Wed, 6 Mar 2013 17:47:06 EST Things that make me eat (environmental cues and triggers) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5276225 I went to the beach all day one day this week to listen to my hunger signals--the natural ones, not cravings or false hunger prompted by a trigger in my environment. <BR> <BR> Today I want to notice the things that make me eat and name (list) them so I will be aware of their influence on me and the bottom line (caloric intake). <BR> <BR> Like many, When I see the refrigerator, I want to find a snack. Watching TV also triggers a connection to munching, a really bad and dangerous habit. <BR... Wed, 6 Mar 2013 16:35:42 EST MY FUTURE SELF'S ADVICE http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5275983 This was a homework exercise from Spark coach. <BR> <BR> Imagine yourself 10 years in the future. What will you be doing and how will your day be? Imagine you have met your goals. <BR> <BR> I did this and it was insightful and amazing. <BR> Questions: <BR> • What year is it? 2023 <BR> • You are 10 years older. How old are you? 70 <BR> • Where do you live? Probably in Philadelphia, but hopefully in a warm climate. <BR> • With whom do you share a home? Hubby <BR> • When you open your eyes ... Wed, 6 Mar 2013 13:29:13 EST Simplify--focus on ONE thing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5274171 I spent all day at the beach yesterday to listen to my hunger signals in an environment different from my home environment. My home environment has things in ti that automatically trigger the urge to eat when I am not truly hungry. <BR> <BR> For example there is a refrigerator and when I see it, I feel like looking inside. <BR> Also there is a TV and when I turn it on, I feel like getting something to eat while I watch. <BR> <BR> So, to escape the environmental cues, I went to the beach. ... Tue, 5 Mar 2013 10:59:13 EST New Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5272087 <BR> Goals: <BR> <BR> Short term <BR> 1. eat S-L-O-W-L-Y to get full on less food <BR> 2. stop eating when I am 80% full <BR> 3. listen to my hunger signals and only eat when they reach a level 7 on a scale of 1 to 10, where 1 is not hungry and 10 is climbing the walls desperate to eat. <BR> 4. continue to repair and improve my digestion by taking fish oil and eating clean. <BR> 5. Eat some lean protein at every refeed (meal). <BR> <BR> Long term <BR> 1. reconnect my mind body connection f... Mon, 4 Mar 2013 03:57:38 EST Advice to a friend who feels hungry on her plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5267996 Congratulations on starting your program! Sounds like you have had some initial success, and you can go on from there. HIgh-five! <BR> <BR> Any exercise you are doing is a plus. You are running circles around all the people who are on the couch being sedentary. Fat is energy. You have stored energy that you can spend. <BR> <BR> You are progressing, and you do not have to be perfect. Just a little better than yesterday. Just do what you can and it will be good enough. Start wherever you a... Fri, 1 Mar 2013 03:19:22 EST You rock! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5266950 You worked hard! You deserve an award! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/9/l493512269.jpg"> <BR> <BR> Feel free to download. Thu, 28 Feb 2013 08:53:06 EST A day at the beach and then no lights! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5265358 I took some time to get back to nature. I read that beauty (experiencing profoundly the beauty of nature) can produce endorphins and provide energy to power our motivation to reach our goals. So, I soaked up the sunshine, entered the waves, took in the beauty of the scene. I breathed in the good salty air and ate very clean. <BR> <BR> Who brings the Bible to the Beach? I did and read 40 pages. The undertow is very strong. I will take that magnitude of pull and strength and incorporate it i... Tue, 26 Feb 2013 22:55:44 EST Is your Weightloss an Adventure or Painful? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5262855 Has your journey been painful so far--or adventurous? <BR> <BR> For me, it has been a lot of hard work. Shopping in a land that puts high fructose corn syrup in all brands of Greek yogurt and where I cannot find unadulterated probiotics, green supplements, or many of the foods like wild caught salmon with omega-3s, that would make my journey easier has been HARD. <BR> <BR> As of today, I want to make my journey more about adventure and fun. <BR> <BR> How can I make changes in my habits o... Mon, 25 Feb 2013 03:14:25 EST I AM ME http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5261376 Poem "I am Me" <BR> by Virginia Satir <BR> <BR> I AM ME In all the world, there is no one else exactly like me <BR> Everything that comes out of me is authentically me <BR> Because I alone chose it - I own everything about me <BR> My body, my feelings, my mouth, my voice, all my actions, <BR> Whether they be to others or to myself - I own my fanatasies, My dreams, my hopes, my fears - <BR> I own all my triumphs and Successes, all my failures and mistakes Because I own all of Me, I can ... Sat, 23 Feb 2013 19:23:25 EST My plan to switch up my exercise to fool (challenge) my body http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5260688 For the past 5 weeks I have been exercising 2 days of strength training, and 5-7 days of walking. <BR> <BR> I will switch one day of walking to biking for a change. <BR> <BR> I have been doing one day of intervals for only 5 minutes (walk/jogging at the beach, in the sand). I will increase that to 2 days and increase the number of repetitions of the 15 seconds jogging and then 60 seconds walking from 5 times to 6 or more times , depending on energy levels. <BR> <BR> Hope these small chang... Sat, 23 Feb 2013 05:13:29 EST Advice to a friend on dealing with night time binges (overeating) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5257366 <BR> For me, drinking lots of water when I am hungry, kills my appetite. Would it be at all interesting for you to make a gallon of unsweetened tea to sip while watching TV? <BR> <BR> When you eat in the evenings, on a scale of 1 - 10 how hungry are you? If you are at a 7 or more, you should eat. Are you eating a little more protein at each feeding opportunity (meal)? It is recommended to aim for stopping eating when we are 80% full. I am working on that, but sometimes I forget. I am a... Wed, 20 Feb 2013 10:47:31 EST Starting over http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5255764 Not so focused on losing weight as GETTING HEALTHY HABITS. <BR> <BR> Being more focused on a planned exercise routine instead of hit or miss. <BR> <BR> following healthy eating habits and mindful eating. Still needs improvement and organization, but getting there. Tue, 19 Feb 2013 06:25:52 EST