RUBYSNANA's SparkPeople Blog RUBYSNANA's Blog on SparkPeople, home of free diet plans and a healthy living community Looking back - Today I should be blogging about Day 35, but instead of moving forward I feel the need to look back at the first 34 days. I have been struggling for a few weeks now and even though I understand what I need to do, and even though I get up each morning feeling positive that this day will be my day to be successful, I am not succeeding. Trying to move forward to the next day's lesson is adding another layer of stress right now and it is not helping. So for a while I am going to concentrate on... Tue, 5 Apr 2016 08:14:32 EST Listening - Day 34 - <BR> <BR> In "100 Days of Weight Loss" Linda Spangle wants us to be able to tell when we have eaten enough food and feel satisfied. She reminds us to watch for the "just right moment" when we are satisfied and feel comfortable. (+1 on her fullness scale) She reminds us that the answer to "have I had enough to eat" is not in our heads, but rather, the answer is in our stomach or really in our "abdominal muscles that cover our stomachs. <BR> <BR> Ms. Spangle also wants us to recog... Sun, 3 Apr 2016 08:57:42 EST Full - Day 33 - <BR> <BR> Linda Spangle, in "!00 Days Of Weight Loss" ask us how do we know we are full? She tells us that we need to pay attention to our abdomen rather than the food on out plate. She gives us a fullness scale to help us with our awareness. Like her hunger scale, her fullness scale starts with "0" - that time, usually between meals when you are not hungry even though you are not full. Her "+1" on the scale is when you are content , not needing more food , "+2" is when you are... Sat, 2 Apr 2016 09:21:12 EST The Five Hour Rule - Day 32 - <BR> <BR> In "100 Days of Weight Loss" by Linda Spangle, days 31 through 40 are about listening to our bodies. Today she is discussing how getting too hungry can lead to weight problems. When we are really hungry we tend to over eat and to be less couscous of eating healthy food. Ms. Spangle ask us to consider the "five hour rule" writing "Anytime you go longer than five hours between eating, you greatly increase the risk of over eating." <BR> <BR> On Day 32 , in "100 Days of Wei... Fri, 1 Apr 2016 07:26:47 EST Hunger scale - Day 31 - <BR> <BR> Today Linda Spangle, in 100 Days of Weight Loss", is asking us how do we know when we are hungry, and she is giving us a scale to help us with our hunger awareness. Her scale starts at "0" which stands for that time when you are neither full or hungry. From there she goes to "-1" which is the time when we are aware we are slightly hungry, onto "-2" for very hungry, and "-3" for extremely hungry. <BR> <BR> Linda Spangle tells us we need to learn to tell when we are at ... Thu, 31 Mar 2016 09:18:59 EST Wait - Day 30 - <BR> <BR> Linda Spangle in "100 Days of Weight Loss" reminds us that once you start eating snack foods it is very hard to stop eating them. On Day 30, she suggest that one step we can take to avoid a snack overload is to postpone eating them. She doesn't tell us not to eat them, just not to eat them right then. We can postpone them for a short period of time or we can wait hours. (or maybe not eat them at all!) <BR> <BR> Ms. Spangle points out that this "buffer" is very helpful... Tue, 22 Mar 2016 20:57:38 EST Handheld Foods - Day 29 - <BR> <BR> I am a few days behind on my post because I have been traveling. The good news is the "100 Days of Weight Loss" book assures us that if we miss a day we simply just pick up where we left off and keep going. <BR> <BR> Today Linda Spangle wants us to think about foods that we hold in our hands; These "bite sized" servings include chips, cookies, nuts, candies, cheese, appetizers, etc.. Once you start eating these kinds of snacks, it can be difficult to stop, and you over... Sun, 20 Mar 2016 09:10:45 EST Automatic Eating - Day 28 - <BR> <BR> "Automatic eating", in Linda Spangle's "100 Days of Weight Loss", refers to all those times that we eat food simply because it is there. "Automatic eating" does not fill any need for fuel and often not even a need to enjoy the flavor of something. We simply eat the food because it is there. <BR> <BR> Day 28 suggest that we stop this "autopilot eating" by reminding ourselves "I don't eat food just because it's there." You have to learn to skip "food opportunities" unle... Wed, 16 Mar 2016 19:33:51 EST When It's Special - Dessert Day 27 - <BR> <BR> "To get control over sweets and desserts, consider making a policy that you will eat desserts only when it's special. This label includes not just the food itself, but also the setting and the people you are with." Linda Spangle <BR> <BR> When using this tip, be careful what you label as special, and that it meets all three criteria. For me an example might be - NO to dessert after a dinner out on Friday night, but YES to dessert after a dinner out with m... Tue, 15 Mar 2016 09:25:42 EST Match What You Want - Day 26 - <BR> <BR> "When you eat something in order to appreciate a flavor, make sure the food matches what you want." Linda Spangle, "100 Days of Weight Loss" <BR> <BR> <BR> When we eat for flavor, not fuel, than we are craving something very specific - and, if we eat something that doesn't meet that need than we need to stop. We are wasting our calories on something that will not satisfy us nor end our craving. <BR> <BR> On a personal level, when I try to replace ... Sun, 13 Mar 2016 10:21:22 EST Smaller and Less - Day 25 - <BR> <BR> "Contrary to what you might think, you don't need to stop eating all of your favorite foods in order to manage your weight." Linda Spangle <BR> <BR> "100 Days of Weight Loss" suggest we continue to eat foods we love, just smaller amounts and less often. <BR> <BR> It is hard to stay on a weight loss program if you start to feel like you are deprived. Instead of eating a large bowl of ice cream three times a week, have a half cup of ice cream twice a month. You have... Thu, 10 Mar 2016 18:38:51 EST Satisfaction - Day 24 - <BR> <BR> "For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites, and appreciate your food." Linda Spangle <BR> <BR> "100 Days of Weight Loss", by Linda Spangle encourages us to eat slowly, taking time to enjoy every bite. "When you give yourself permission to enjoy food instead of feeling guilty about eating it, you will get the satisfaction you want, and you won't have to hunt for something more to eat." Shortly after I finish eating,... Tue, 8 Mar 2016 09:28:17 EST Multitasking and Savoring Day 22 - <BR> <BR> Linda Spangle tells us if we must multitask while eating then we must learn to divide our attention between what we are eating, and what we are doing. She says to "remind yourself that you are eating and stay aware of what you put in your mouth." <BR> <BR> Today's exercises from "100 Days of Weight Loss, tell us <BR> <BR> - to practice "mindful eating" with our spouse or a friend - <BR> <BR> - to intentionally create diversions (television, reading, etc.) while you c... Sun, 6 Mar 2016 09:25:30 EST Awareness - Day 21 - <BR> <BR> Do you eat food without being aware of how much or what you are eating, or even being aware if you are hungry or if you need fuel? Linda Spangle reminds us that " You can do a lot of damage with this level of unconscious eating and sometimes not even realize it is contributing to your weight gain." She points out that it is very easy to be "unconscious" of what we are eating when we are distracted by eating and doing something else at the same time, such as watching tel... Fri, 4 Mar 2016 18:42:48 EST Half Off Special - Day 20 - <BR> <BR> Linda Spangle's "100 Days of Weight Loss" gives us tools that work with our diet choice. Today's tool is called the "Half -Off Special" which means " eat half as much as you normally would or take half as much as you want." While we can use this tool at home, this method is very helpful if you are eating away from home where you do not have control of the portion sizes. <BR> <BR> Other strategies in today's reading are - <BR> <BR> - make up your mind that you will not ... Thu, 3 Mar 2016 09:31:26 EST How much? Day 19 - <BR> <BR> Linda Spangle, in "100 Days of Weight Loss", ask us if we know how much food we eat - do we know what is the size of a serving - do we know how to estimate what a serving kooks like - how many crackers or how many chips are in a serving, etc.. The answers to these questions can vary depending on the program we are following, but knowing the guidelines of our program is very important if we are to succeed. <BR> <BR> Most of us who have been on this journey for a while... Wed, 2 Mar 2016 09:40:26 EST Retrain habits Day 18 - <BR> <BR> "100 Days of Weight Loss", day eighteen, builds upon the lesson we learned yesterday - we do not need to eat all the food on our plate. You are not wasting food if you do not eat every thing on your plate; you are wasting food if you eat food you do not need for fuel. Today Linda Spangle reminds us to "Remember that your weight and your health are always more important than a left-over piece of pie." <BR> <BR> Ms. Spangle suggest that we slowly allow ourselves to feel... Mon, 29 Feb 2016 12:17:45 EST Wasting food - Day 17 <BR> <BR> As children we were encouraged to clean our plates. My generation was told we were wasting food, while children in third world countries were starving. Basically, we were made to feel guilty if we didn't eat everything on our plates. On top of it all, I was a very thin child so I was encouraged to eat large amounts as my well meaning parents tried to put some weight on me. Little did they know that all these things would help lead me to adult weight problem. <BR> <BR> L... Sun, 28 Feb 2016 08:45:00 EST Two bites and comfort Day 16 - <BR> <BR> Today Linda Spangle combines what we learned yesterday about "two bites", combining that tool with suggestions about using food for comfort. <BR> <BR> "As you know, the first two bites of any food have the most impact on your taste buds. But they're also the only ones that have emotional power! After you finish those first two bites, you'll have received whatever benefits the food has for you. Eating more of it simply won't bring you additional satisfaction or make y... Fri, 26 Feb 2016 20:20:10 EST Two Bites Day 15 - <BR> <BR> I am on day fifteen of my "100 Days of Weight Loss" challenge based on Linda Spangles' book. Have I lost a ton of weight - absolutely not, BUT I find that I am more aware of what I eat, when I eat, and the food choices I am making AND I am continuing to lose weight. So far - so good. <BR> <BR> Today's lesson is about the "power of the first two bites": <BR> <BR> Linda Spangle tells us "You may not realize it, but the first two bites of any food will always have the... Thu, 25 Feb 2016 09:09:38 EST Breakfast - or not! Day 14 - <BR> <BR> "If you have problems with late- day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning. " <BR> Linda Spangle <BR> <BR> Day fourteen of "100 Days of Weight Loss" suggest that we always eat breakfast, even if we have not been eating breakfast in the pa... Tue, 23 Feb 2016 19:31:38 EST Skipping Meals Day 13 - <BR> <BR> "Skipping meals might sound like as easy way to lose weight, But it rarely works because your body out smarts your plan. Whenever you go for long periods without fuel, your body protects itself by hoarding some of the calories for later use." <BR> Linda Spangle <BR> <BR> It is important that we eat at regular periods throughout the day so our body knows that more food is coming, and it... Mon, 22 Feb 2016 07:59:27 EST "Fuel or Filler" Day 12 - <BR> <BR> Today the lesson from "100 Days of Weight Loss" ask us to consider the quality of our food. When we look at the food we eat, we need to consider whether we are eating food that fuels our body, or are we eating "filler foods" which are wasted calories that lead to weight gain. <BR> <BR> "Quality foods provide solid nutritional content, with limited amounts of fat, sugar, and and empty calories." ( examples: Low fat meat, fish, grains, veggies, etc..) "Filler foods tend ... Sun, 21 Feb 2016 09:21:26 EST Putting Food in it's Place - Day 11 - <BR> <BR> According to "100 Days of Weight Loss" food should serve only two purposes: the first is to give fuel to our bodies, and the second is for us to appreciate the taste. <BR> <BR> "Measure your food against these guidelines. If you put something in your mouth and it doesn't match either of these, there is a good chance you're doing emotional eating." <BR> Linda Spangle <BR... Sat, 20 Feb 2016 08:58:34 EST Give and take - Day 10 - <BR> <BR> " Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it." <BR> Linda Spangle <BR> <BR> "100 Days of Weight Loss" suggest that we share our goals with our "supporters" along with our plans for reaching our goals. This book tells us that the stories we share should not just be about how many po... Fri, 19 Feb 2016 09:44:44 EST Here is what I want Day 9 - <BR> <BR> Today, in "100 Days of Weight Loss" I had to take a short quiz. The quiz is to help me define what I want and need from others that will help me along this weight loss journey. For me, I learned long ago that this journey Is something that I have to do alone, and that I can't depend on what others do to get me to my goal. I am the one who controls how much I eat and whether I exercise. That being said, I like it when my husband and family acknowledge my achievements or ... Thu, 18 Feb 2016 09:18:08 EST Help me please! Day 8 - <BR> <BR> Today's topic from "100 Days of Weight Loss" is about how to get help with our weight loss journey from the people in our lives. I think we have all experienced people with good intentions who try to help us, but actually make things worse, and how upsetting it can be. <BR> <BR> According to Linda Spangle, we need to decide first what kind of help we need. "Do we want words of encouragement? Silence? Help with cooking meals?" Once we decide the type of help we want, ... Wed, 17 Feb 2016 09:25:59 EST We Can Do It! Day 7 - <BR> <BR> "Today you are strong! You are invincible! And nothing can stop you! This time, you are going to do it!" <BR> Linda Spangle, 100 Days of Weight Loss <BR> <BR> On day7, Linda Spangle's lesson for us is to learn to be our own cheerleader. We need to carry on an internal dialog with ourself to help us increase our confidence that this time we will be successful. "The 100 Days of Weight Loss" ... Tue, 16 Feb 2016 08:06:23 EST Protect your program - Day 6 <BR> <BR> "No one will ever care as much about your diet plans as you. So it's your job to prevent people or events from pulling you off track." <BR> Linda Spangle <BR> <BR> The book "100 Days of Weight Loss" gives us tools to help us reach our goals. <BR> <BR> One tool is simply to say "Not just yet" - When someone is pressuring you to partake of food or drink that does not fit within your boun... Mon, 15 Feb 2016 08:44:30 EST The Magic Notebook Day 5 - <BR> <BR> "100 Days of Weight Loss" author Linda Spangle suggest that we get a notebook and record our thoughts each day. "For many people, recording personal thoughts or actions each day provides valuable insight. It also serves as an outlet for emotions and struggles around weight loss efforts.." You can write as much as you want, or as little as you wish. There is no right way to do this. It is your choice as to how much you write. <BR> <BR> On day 5, she also gives us a new ... Sun, 14 Feb 2016 09:09:16 EST Boundaries - Day 4 - <BR> <BR> "Picture your diet program as a road or as a path. You can define the boundaries of your diet based on the number of calories, points, or other factors you choose to follow. As you walk on the road each day, your goal is to stay between the sides of the road. Unlike strict or rigid diet plans, boundaries stay flexible. They provide guidelines, but at the same time they allow for common sense and good judgement." Linda Spangle <BR> <BR> <BR> When we are able to sti... Sat, 13 Feb 2016 08:55:32 EST Committed Means Do It Anyway. Day 3 - <BR> <BR> "To improve your commitment, learn to focus on actions, not your feelings. <BR> Linda Spangle <BR> <BR> These are words of wisdom from the book "100 Days of Weight Loss". With these words we are reminded that just because we want to do something doesn't mean we should do it. Do I want apple pie for dessert. Absolutely. Should I have apple pie for dessert? N... Fri, 12 Feb 2016 09:01:07 EST Day 2 - Interested or Committed Day 2 - <BR> <BR> "The 100 Days of Weight Loss Challenge" ask us to consider the difference between interested and committed. <BR> <BR> According to Linda Spangle " When you're just interested in dieting, you depend on seeing results to keep you on target. So as long as the scale keeps moving, you stay motivated." The problem with interest is that when you stop seeing results you give up and go back to your pre diet eating habits. I think that this is something we can all relate to. <B... Thu, 11 Feb 2016 08:13:03 EST Day 1 - And so it begins - Day 1 - <BR> <BR> My 100 days of weight loss challenge is based on a book by Linda Spangle and is designed to be used by with any diet plan. It is a book of daily motivations and exercises to help you along your weight loss journey. <BR> <BR> Todays lesson was about changing your way of thinking. This statement from todays lesson really resonated with me: <BR> <BR> "Your past does not determine your future. In fact, your previous failures have absolutely no effect on your ability t... Wed, 10 Feb 2016 08:34:58 EST Starting a new 100 day challenge - Getting ready - <BR> <BR> Diet Sparkpeople- stay under 1500 calories, but aim to be in the 1300's. <BR> <BR> Exercise for a minimum of 30 minutes 5 days a week, but aim for at least 50 minutes 6 days a week. <BR> <BR> Create a vision for the future - <BR> <BR> 1. I will have more energy. <BR> 2. I will be healthier because my cholesterol number will be better and my blood pressure <BR> will stay in a healthy range. <BR> 3. I will have less knee pain and b... Tue, 9 Feb 2016 11:07:41 EST Big snow coming or…….. Big snow coming, or - maybe not. <em>24</em> All week long the news has been calling for us to get a large snow fall <em>425</em> <em>425</em> <em>425</em> . Like a school kid, I was getting really excited - dreaming of big white flakes falling to the ground and the wonderful silence that comes with those flakes. I was making plans for homemade soup, binge watching on Netflix, quilting time, and snuggling in my blanket with a good book. I was sure that I would be snowed in f... Fri, 22 Jan 2016 08:48:28 EST Our third challenge and progress. We are in the third week of the 5% challenge and I have had some wins and a couple of disappointments. Week one went very smoothly and I had good results which was very energizing and left me excited for week two. That being said, week two was a bit of a disappointment. I did everything I was suppose to do from exercise, to water, to tracking, and I only lost a few ounces. Hmm - what was I doing wrong? What needed to be tweaked or changed? After some thought I decided to make a few smal... Mon, 18 Jan 2016 08:31:57 EST Day 4 of 5% Challenge…... Day 4 of the Winter 5% Challenge and - <BR> <BR> I feel I am right on track, drinking my water and doing my exercise. <em>274</em> <em>217</em> I have not made big changes in my food intake because I had made changes recently that seem to be working for now - I have removed red meat from my diet except on very rare occasions. I am eating fish three times a week and white meat chicken and /or turkey the other days. I am not using any added salt or sugar. I am eating more whole grain... Tue, 5 Jan 2016 09:37:41 EST New Beginnings…... Yesterday was the first day of the 2016 Winter 5% Challenge, and I was excited to get back on track. I got up early, ate a healthy breakfast, and immediately headed to the family room to get in my exercise by riding on my stationary bike. I hope to keep up this pattern of doing my exercise early before life gets in the way, and I put it off until it doesn't get done at all. Also, today after my bike riding, I will do some upper body weight work to balance my exercise program. <em>217</e... Sun, 3 Jan 2016 09:20:35 EST 5% Spring Challenge - a fun way to get it done! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the Spring 5% Challenge Teams. Members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise and healthy lifestyle habits. The Challenges are planned around travel; as we "travel to exotic locations around the world, we earn "air miles" through exercise, tracking, etc.. Team members give support and encouragement., and the 5% weight l... Tue, 17 Mar 2015 08:42:11 EST I usually loathe shopping……. Today I found my happy place doing something I usually dread…..and it happened during a rare trip to the mall. I HATE to shop, and can never find anything that fits me right, but I headed off to buy a few new things for myself because I was starting to look a little seedy. I tried on a pair of jeans I found that I now wear a size smaller than I thought. That gave me the confidence to look at some tops, and before I knew it, I purchased the jeans and four tops that all fit perfect and that I... Sun, 3 Aug 2014 19:40:33 EST Today's happiness is worth remembering….. Today I met two ladies on the bike trail, riding their bikes loaded down with sleeping bags, tents, clothing, etc.. While I was feeling good about riding ten miles in this heat, they were on their way home from a five day bike trip, AND - they were not young. Perhaps not my age, but at least in their fifties. We chatted for a while and one lady told me how twenty years ago she biked through Cambodia on the same folding bike she was riding today. This winter she will be going to Thailand for f... Fri, 1 Aug 2014 20:22:12 EST Haven't done a blog in a while…... When I blogged last I was having problems with body aches that would sometimes leave me sitting in a chair, or on the bed, all day. It didn't happen everyday but it was happening often enough to send me to the doctor. Three visits later, and several visit to get my blood drawn, we are still not positive what the problem is, but we did discover that I have very low levels of B-12 and very low levels of Vitamin D. We are still testing to find out why my levels are so low ( can my body absorb... Mon, 23 Jun 2014 19:28:43 EST Tomorrow is our last weigh-in….. Tomorrow is our last weigh-in for our Spring Challenge 2014, and have I lost weight….yup! <em>30</em> - but, not my 5% <em>39</em> . I am okay with that because I have really tried hard to get the weight off and I will keep trying. It is going down, not up - so I think if I continue on eventually I will see the results that I want. <BR> <BR> The Spring Challenge hasn't just been about weight loss… has encouraged me to up my exercise program <em>248</em> track my food <em>248</... Fri, 30 May 2014 17:09:39 EST Today my body is…….. Today my body is telling me something I don'y want to hear, and I am getting the message loud and clear. I have been riding my bike <em>332</em> almost everyday for the last week or so, and most days I ride between 8 and 10 miles and sometimes a little more. I have loved even minute of it, but today I realized that my entire body was tired and achey and there was no way I was going to be able to ride. I didn't even want to drag myself out of bed this morning <em>102</em> . I was very ... Thu, 29 May 2014 18:15:10 EST I love quotes that make me think…... Anyone who has read my spark page will see that I love quotes. Today Maya Angelou author, poet and civil rights activist died at 86. Years ago I took one of my daughters to hear her speak and we, along with the entire audience, were very moved by her words, wisdom, and sense of humanity. I want to honor her today by including some of her quotes in my blog. <BR> <BR> 1. "I believe that each of us comes from the creator trailing wisps of glory. <BR> <BR> 2. "I've learned that people will... Wed, 28 May 2014 19:13:21 EST Blog challenge - Day 4……. It has been another great day here with warm weather and lots of sunshine <em>67</em> . I really wanted to take advantage of today because tomorrow is suppose to bring <em>27</em> rain and lots of it then we will have a few cooler days. Even rain has an upside…..I won't need to water the plants which is always a good thing. <BR> <BR> Keeping the 5% challenge in mind…….one of my favorite topics on the challenge page and on my team page is where we list three things we are thankful for ... Tue, 27 May 2014 15:29:04 EST Day 3 of blogging challenge……. Today has been a great day. <BR> <BR> I joined the Summer 5% Challenge Team and completed the" introduce yourself" topic. I also passed on the link to a spark friend who would like to join. <em>304</em> to my more experienced Spring team members who sent me the correct link. While I was reading over some of the introductions on the Summer challenge I was amazed to see how many challenges some members have completed. Kaliswalker has done 20 challenges. <em>243</em> <BR> <BR> For m... Mon, 26 May 2014 19:50:22 EST Day 2 of my goal to blog daily……. First let me say that I appreciate all the comments and support I received for my blog yesterday. <em>304</em> That is one of the best things about belonging to the 5% Spring Challenge and the Casual Travelers Team. <em>256</em> The support and advice is there when you need it. You know you are not doing this alone. <em>220</em> This has been my first challenge and it is one of the best things I have done on Sparkpeople. <BR> <BR> Today I tried to tell a Spark friend how to join ... Sun, 25 May 2014 19:02:57 EST I always seem to put off blogging…... When push comes to shove, I always seem to "shove" blogging off the "to do" list. I think I feel intimidated, and find it hard to decide where to start but I will try to be more diligent. <BR> <BR> Today I will start by saying that I am really enjoying the Spring 5% Challenge and that I am already looking forward to the Summer challenge coming up. This challenge is so well done…..the leadership is great, the travel premise works great for me, and I look forward each week to reading about ou... Sat, 24 May 2014 19:35:28 EST