SAPHRAEL's SparkPeople Blog SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community Fear of Missing Out <img src=""> <BR> <BR> I listened to a good podcast this morning about the Fear of Missing Out. People with food relationship issues sometimes get anxious at the thought of not being able to eat certain foods. Elizabeth suggested, as she often does, changing your perspective. Instead of fearing that you'll miss out on an indulgent food, think about what you are missing by eating the food. We... Thu, 28 Apr 2016 14:01:42 EST Next Stop: Midpoint Appointment I had my bariatric matrix appointment at Swedish today. I'm not sure why it's called that. I suppose because I'm seeing a matrix of specialists? I met with the dietician and the psychologist. I passed both with flying colors! <em>246</em> They were both impressed with the work I've already been doing. Two weeks ago, they asked me to track my food. I was able to bring them four months worth of tracking info since I've been keeping a hard copy journal since January. The dietician st... Mon, 25 Apr 2016 19:20:32 EST Making My Own Inspiration <img src=""> <BR> <BR> My hard copy journal has become my home lately. Honestly, there isn't much going on there either. I will say this: I have my first appointment with a registered dietician on Monday. I thought knowing I had that meeting would keep me on my toes, so I could show her my stellar eating habits. But alas, I don't know if it's performance anxiety, but I'm dealing with some major self sabotage ... Fri, 22 Apr 2016 16:49:31 EST For Posterity's Sake I haven't had much time to log in to Sparkpeople lately because I've been focusing on being my positive, fabulous ole self! I've been tracking and reflecting using a hard copy tracker and my online tribe here sort of fell away and I haven't had the energy to make new connections. But I'm back with a small update. <BR> <BR> I had my first set of bariatric appointments yesterday. I did my intake paperwork and met with the nurse, who did an ECG. I learned that she herself was a bariatric ... Tue, 12 Apr 2016 16:41:12 EST Why I Love My Mom Since I have bariatric appointments scheduled this month, it was time to tell my boss for leave purposes and my mom because I know how concerned she is with the simplest of surgeries. I emailed the boss. The only thing I hesitated telling her about was the nature of the procedure. I eventually did include it and pressed send. The act made it a little more real. <BR> <BR> The next day I texted my mom. I got her typical simple reply "call me." I wasn't sure if she would try to talk me out of ... Sun, 3 Apr 2016 11:05:01 EST Week 9 Review My goals this past week: <BR> 1) <em>52</em> Practice daily affirmations. <em>386</em> <BR> 2) <img src="">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>386</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> <em>204</em> Reflection - How'd I do? <BR> My morning ... Wed, 23 Mar 2016 16:52:17 EST Taking that First Step I finally registered for a weight loss seminar at Swedish. It's the first step in the process for surgery. My sleep doctor recommended it back in 2010. That was the first time I remotely considered it. And even then, I only got as far as making a phone call. I've recently joined a few bariatric facebook groups, been doing some research and am slowly opening up to the idea. <BR> <BR> My current concerns: hair loss and teeth damage due to malnutrition. I'm doing some checking to find o... Fri, 18 Mar 2016 13:18:07 EST Practicing Consistency Weekly Review (3/9 - 3/15) <BR> My goals: <BR> 1) <em>52</em> Practice daily affirmations. <em>250</em> <BR> 2) <img src="">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>386</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> How'd I do? <BR> <BR> I'm up 5 pounds. W... Wed, 16 Mar 2016 15:14:52 EST I Can. I Should. I Will. Arguing Why I Can This will be brief. Wanted to share a recorded message from my fat loss coach, EB. I've blogged about arguing for your weaknesses before, but she does a great job reminding us about it here. <BR> <BR> Let me know what you think. Are you ready to shed the arguments for your limitations? Are you ready to argue for all the reasons you CAN? It's a powerful adjustment many are not willing to make. <BR> <BR> <em>381</em> <BR> <BR> <link><BR>ds/2016/... Sun, 13 Mar 2016 10:43:42 EST My Latest Just One Thing My coach at asked how she could help me, so I wrote a lengthy note describing where I'm at. I didn't want her to waste our time explaining what macro nutrients are. So, I described what I see are my two struggles of late, both centering around evening eating habits. <BR> <BR> I'm struggling to decide if I can have a relationship of moderation with honey (my sweetener of choice) or if I should be swearing it off entirely. I have stevia in the cupboard, but haven't used it si... Fri, 11 Mar 2016 15:53:46 EST Weekly Review Weekly Review (3/2 - 3/8) <BR> My goals: <BR> <BR> 1) <em>52</em> Practice daily affirmations. <em>250</em> <BR> 2) <img src="">Get curious. Track food, cravings, other feelings <em>250</em> <BR> 3) <em>550</em> Showcase vegetables at every meal <em>250</em> <BR> 4) <em>265</em> Be mindful of evening portions, reduce second helpings <em>386</em> <BR> <BR> How'd I do? <BR> I'm down 5.6 pounds... Wed, 9 Mar 2016 12:38:56 EST How to Deal with Screw Ups No, not your screwed up family members. <em>246</em> This is about the inevitable missteps in your fat loss journey. I received an email from Dawn Jackson Blatner from Nutrition Wow this morning. I've shared it below. Please check her out and search for "screw up" if you want to download her worksheet. <BR> <BR> Getting curious is something I started getting serious about this year. It started with exploring the Beck Diet Solution and has been reinforced by the tips I've picked up fro... Mon, 7 Mar 2016 09:22:38 EST Inside a Binge Elizabeth Benton's latest podcast is too powerful not to share. Shame is a huge isolator. You are not alone. <BR> <em>247</em> <BR> <BR> <link><BR>-intense-inside-a-binge/?sf=kbolbp </link> Sun, 6 Mar 2016 12:05:19 EST What You Eat is What You Crave What are your thoughts on the veracity of this claim? <BR> <BR> This note from Elizabeth Benton ( crossed my desk today. Would love to hear your thoughts. <BR> <BR> My thoughts? Oh yeah, I'm a walking testament since I've tested it time and again. I stop eating peanut butter, I stop craving it. Same with sugar. <BR> <BR> <BR> <BR> There's something important I want you to keep in mind. What you eat is what you crave. <BR> <BR> When you're making a food selection, a... Fri, 4 Mar 2016 10:03:31 EST Did You Lose Weight? Your Boobs are Shrinking! That's what I got from the mammogram tech this week when I went in for the annual photo shoot. <em>246</em> I'm in no way disappointed by the remark. I lost and regained since my last visit, so the new fat must've relocated! <BR> <BR> Back to work! <BR> <BR> Fri, 26 Feb 2016 16:58:40 EST Motivation Reminders from the Coach I just saw this on my Facebook group. Someone was struggling to understand how she could immerse herself in the podcasts that talk about making good choices, and then make a bunch of bad choices. Here's what Elizabeth Benton said. I didn't have another good place to put it for future reference, so I'm sharing it here!! <BR> <BR> 1. Energy, focus & willpower are finite resources. We exhaust them every time we debate. Every good choice we make. That's why eliminating distractions is SO impo... Wed, 24 Feb 2016 14:44:06 EST Birthday Week Review Weekly Review (2/17 - 2/24) <BR> My goals: <BR> <BR> 1) <em>318</em> 30 minutes of daily fitness <em>250</em> 5/7 <BR> 2) <em>550</em> Showcase vegetables at every meal <em>250</em> 6/7 <BR> 3) <em>265</em> Plan a smart carb treat in the evening <em>345</em> 3/7 <BR> 4) <img src="">Get curious. Track food, cravings, other feelings <em>248</em> 7/7 <BR> 5) <em>52</em> Practice daily affirmati... Wed, 24 Feb 2016 12:44:43 EST Incremental Improvements, Long Term Results <img src=""> <BR> <BR> My Fat Loss Fast Track homework assignment for Week 8 was fairly simple: Review your tracking document and determine two things: <BR> 1. One great habit that is contributing to your progress that you pledge to continue without exception. <BR> 2. One not so great habit or area for improvement that you pledge to improve this week. <BR> <BR> The one habit I will continue happens to be the ... Mon, 22 Feb 2016 17:28:46 EST Coming out of the Fog My choices reflect my potential. I am creating the life I want. <BR> My focus is on the benefits of achieving my goals, not the challenges. <BR> <BR> These are some revised affirmations I created this morning. I try to keep them to three, so I need to examine the three I shared yesterday. <BR> <BR> I allowed myself to have a bad week by focusing on the past, bemoaning the progress I made and subsequently lost. Why? I let myself get worked up over the number on the scale. I started fe... Fri, 19 Feb 2016 09:57:17 EST A Little Exercise No, I don't mean drop and give me twenty, although that would be cool if you did! This exercise is of the brain sort. Have you ever considered doing a Pros and Cons analysis of losing weight and not losing weight? Can you imagine that there might be disadvantages to losing weight?! <BR> <BR> I found it interesting that I could come up with so few advantages to not losing weight. I'll share my lists with you. Would love to hear the lists you come up with. <BR> <BR> Advantages of Not Los... Thu, 18 Feb 2016 18:16:08 EST Surprising Results from Last Week <img src=""> <BR> <BR> Woohoo, Sparkpeople now allows you to rotate images in your blog. That should make alot of people happy! <BR> <BR> My Goals and How I did: <BR> 1) <em>318</em> 30 minutes of daily fitness 3/7 days <BR> 2) <em>550</em> Showcase vegetables at every meal 5/7 days <BR> 3) <em>265</em> Plan a smart carb treat in the evening <em>248</em> 6/7 days <BR> 4) <img src="http://photosaws.s... Thu, 18 Feb 2016 14:45:41 EST Dog with a Bone The grandbabies did not disappoint! I spent Valentine's day watching them with my daughter while my other daughter was at work. As suspected, I'm wiped out today! I'm SO glad I had my daughter there. I literally would not have had enough hands to take care of both, especially now that the toddler is on the move. And boy, is she fast! <BR> <BR> I'm hoping to attend a Motivation Masterclass hosted by Elizabeth Benton tomorrow. It's at 8 pm EST. Anyone can sign up here if interested: <... Mon, 15 Feb 2016 12:58:23 EST Six Down, Six to Go I'm heading into Week 6 of my FLFT coaching group. The past three weeks or so have been difficult for me. I just can't seem to get things going. At least, that's been my myopic perception. As usual, the scale tends to be the gold standard to park progress. And well, the scale ain't budging!! <BR> <BR> I actually am doing okay. I track, practice daily affirmations, eat fat loss friendly breakfasts, I'm committed to eating better in the evenings, I move every day. <BR> <BR> But I want to ... Sat, 13 Feb 2016 16:02:30 EST Fear of Missing Out For those of us struggling with temptation and cravings, we may be experiencing a fear of missing out. When the pull is strong and we really, really want something, it can be hard to think of anything else. Often, what we need to do is make a slight adjustment to our focus and thought process. <BR> <BR> I got this from Elizabeth Benton this morning. Maybe her tips will be an alternative to white knuckling it through your next temptation. <BR> <em>381</em> <BR> <BR> What happens to your... Sun, 7 Feb 2016 07:57:40 EST 30 Day Review What went well <BR> - I tracked EVERY Day <BR> - I did my one thing (missed 5 days), which was 30 minutes of fitness. <BR> - 23/30 days had no processed items in the evening meal <BR> - Batch cooking helped eliminate guesswork / poor choices <BR> - I had a glass of lemon water every day <BR> - I learned there are no new starts. I learned to get curious. I learned to practice positive thinking. I'm practicing to feed my hunger, not my habit. Boredom is the "emotion" I typically feed, so it w... Sat, 6 Feb 2016 08:42:47 EST My Comeback Week Lordy, what am I waiting for? I'm 1/3 of the way through the FLFT program and I feel like I've stalled. The hard copy tracker is flashing neon lights where I need to focus my attention. <BR> <BR> Here's the plan: <BR> <BR> Weekly Challenge Goals (2/3 - 2/9): <BR> <BR> 1) <em>318</em> Daily Burn 365 <BR> 2) <em>550</em> Showcase vegetables at every meal, especially cruciferous veggies, they're the most filling; follow carb strategies for fat loss <BR> 3) <em>31</em> <em>301</em... Wed, 3 Feb 2016 12:50:31 EST Stop Restarting Elizabeth Benton shared another insightful podcast today. In it she reminded us that we really don't need to throw in the towel and begin anew every time we stumble. Take the long view. When you're working out and you don't perform a rep perfectly, you don't start over with the entire set, do you? I hope you don't! What you do is mind your form and PRACTICE getting better. We are experts at strong starts, but it's time to work on how to keep going. Pretty nice thought, huh? The other t... Tue, 26 Jan 2016 13:16:38 EST Just One Thing. I'm on a Roll! Committing to just one thing is paying off. My one thing? Committing to 30 minutes of fitness daily. This morning, I did 45 minutes of Leslie Sansone's Monday routine. I lost three pounds in two weeks. The bigger news is that I've tracked every single day and it's helping. The simple task of writing things down is keeping me mindful. <BR> <BR> My fat loss task this week is to make fat loss friendly breakfasts all week (in addition to tracking and reading/saying affirmations). I'm pretty fle... Mon, 18 Jan 2016 15:56:06 EST Lifting and Finding My New Heavy <img src=""> <BR> <BR> <em>52</em> Action for the week: Fat loss friendly breakfast <BR> <BR> <em>248</em> Fat loss friendly breakfast: home sprouted alfalfa, 2 eggs, half an avocado, 2 pieces of bacon, and a pile of roasted Brussels sprouts <BR> <BR> <em>248</em> <BR> 3x12 <BR> Wide grip lat pull down 60# <BR> One arm DB row #8 <BR> Bent over 2H DB row, palms in #8 <BR> Narrow grip underhand pull down... Sun, 17 Jan 2016 10:40:31 EST Revisiting First Few Weeks Of Jamie Eason's Live Fit Program <em>249</em> <em>248</em> <BR> Chest and triceps <BR> <BR> I've tried to complete the twelve week Live Fit Program in the past and always felt disappointed to only make it to Week 4. So what? Repeat Weeks 1-4 if Week 5 got too hard! I just need to keep going. <BR> <BR> <img src=""> <BR> <BR> My juicer redeemed itself today <em>334</em> Sat, 16 Jan 2016 17:30:05 EST Power Thinking and Bullets and Seeds Just for today... <BR> I will do 30 minutes of fitness <em>248</em> <BR> <BR> I love when I can check that off my list before I read my daily affirmations in the morning! <BR> <BR> I listened to my Week 2 Fat Loss Coaching call (Elizabeth Benton @ while on the elliptical this morning. Really good stuff. Each week, she assigns the group a task. Week One was tracking. Track when and what you eat, track how you feel throughout the day (hunger, cravings, energy). The... Fri, 15 Jan 2016 13:17:08 EST My Reminder Cards List is Growing! After blogging about the nonexistent cravings, they came back with a vengeance. Talk about speaking something into existence! Sheesh! It started with carbs for breakfast. It was a choice. I should've chose differently. Instead I let that choice set the tone for the day. I tracked it all, but I don't even want to share it. The point of tracking is to find the pitfalls and work around them in the future. REMINDER: A bad choice should be followed by a good choice. Carbs in the morning ... Mon, 11 Jan 2016 16:57:39 EST Every Choice Matters Every Choice Matters is a new reminder card for me. I haven't made it all the way through the Beck book, but I've been seeing people talk about No Choice as a reminder dealing with unplanned food and cravings. I've decided to take the negativity out of the learning. One of my goals this year is to be relentlessly positive in all aspects of my life. Every Choice Matters versus No Choice is not only more positive, it's a subtle, but powerful distinction. Every Choice Matters means I have c... Sat, 9 Jan 2016 09:02:10 EST Biggest Loser Challenge 30 If you're interested in a 12 week challenge, consider joining the Sparkpeople Biggest Loser Challenge. We're about to begin Round 30 later this month. Registration ends this Friday, so if you're interested, here's a link to the site for more information and to register: <BR> <BR> <link> </link> Thu, 7 Jan 2016 11:34:06 EST Diving into Beck Blue The Christmas tree and decorations are back in the garage. Hello, 2016! Last year, I kept the tree up far too long. My goal this year is to keep pressing forward. No more languishing on the sofa. Do It Anyway is the name of the game. <BR> <BR> I'm reading through Chapter 2 of The Diet Trap Solution, aka Beck's Blue Book. I found an app called Wunderlist that I'm using on the kindle. I have a hard copy day planner and notecards too, but this one stop electronic format is nice to review... Sat, 2 Jan 2016 16:04:27 EST Why So Punitive? I've noticed a lot of restrictive goals as people plan their new year. Do you think crafting your goals and vision in a positive way will help results or is it just semantics? <BR> <BR> Example: No added sugar versus healthy whole foods that enrich my body <BR> Example: No eating after 6 p.m. versus Eat last nutritious meal of the day by 5 p.m. <BR> <BR> Restricting yourself can work, but isn't reframing the goal positively more appealing? What's the risk? Maybe you feel a positive statem... Thu, 31 Dec 2015 11:30:21 EST Who Was That Woman? I started my day by reviewing my blogs, paying particular attention to what I was saying when I was losing. It's hard to believe that inspired go getter was me! But it's also a great comfort because I know I can do it. What I saw in those blogs and my exercise logs is that I was averaging 13k steps. I don't know what I'm averaging now, something around 5 to 7k? I can't remember what I was doing to maintain those levels. I know I was dedicated to the walks at work. I need to check in wit... Thu, 31 Dec 2015 09:38:29 EST Just to Put Them Out There My overall goal this year: Achieve my best health by working out each morning, meeting my step goals, and eating fat loss friendly foods <BR> <BR> <BR> Here are my daily goals for January: <BR> <BR> <em>414</em> <em>67</em> Morning <BR> Lemon water and Apple Cider Vinegar shot <BR> Review daily affirmations <BR> 30 minutes fitness <BR> Pushups <BR> <BR> <em>311</em> Midday <BR> Walk at work <BR> <BR> <em>31</em> Evening <BR> One household chore <BR> Zumba Mondays <BR> <BR> ... Wed, 30 Dec 2015 19:19:00 EST A Designed Life I listened to Michael Hyatt's podcast today. It's a three part series leading up to purchasing a 5 day course. Everybody has a great idea these days and it's all for sale. But occasionally, they lead in with a few free goodies. <BR> <BR> This particular series focuses on living with intent. Do you drift through life or are you driven? <BR> <BR> I can honestly say I've been drifting in all aspects of my life, even my career. Typically, I'm driven in my career, but not lately. <BR> <BR>... Tue, 29 Dec 2015 09:01:03 EST My New Raw Tool I got a dehydrator for Christmas! I've been perusing raw cookbooks and websites for inspiration. What fun! <BR> <img src=""> Fri, 25 Dec 2015 15:12:27 EST One Push Up Per Day Challenge <img src=""> <BR> <BR> In the spirit of focusing on "just one thing" I'ma promise myself one pushup per day. Will I do more? You bet! But pressure's on to do just one. This brilliant challenge comes from Teresa at Eat, Drink and Be Skinny. The challenge begins on January 1, but I'm getting a head start by starting today! <BR> <BR> You in? <BR> <BR> <link><BR>up-challeng... Fri, 25 Dec 2015 09:53:54 EST Preparing for 1Q16 Here are my responses to an email I received from my fat loss coach. <BR> <BR> 3 reasons you need to make changes to your food & mindsets <BR> 1. To have freedom from obsessing over weight loss. I would love to conquer this so I can redirect my time and energy to improving my relationship with my husband. <BR> 2. To no longer be at the mercy of cravings <BR> 3. To look and feel amazing <BR> <BR> Why these changes can't wait <BR> I've waited long enough. The obsession is exhausting. I des... Sat, 19 Dec 2015 04:52:41 EST Willpower: the Ultimate Fair Weather Friend "Rule-based eating relies exclusively on willpower - and willpower is the ultimate fair-weather friend. Willpower only works, or works its best, when you don't need it." <BR> ~Josie Spinardi <BR> <BR> Willpower functions based on a combination of the two basic motivational factors: feelings and time. So, how you feel (pleasure or pain) at a given point in time (now or later). Your behavior will result in you feeling either good or bad, and you're either going to feel it now or later. Given t... Tue, 15 Dec 2015 09:34:23 EST Have Your Cake & Skinny Jeans Too I'm reading through Have Your Cake & Skinny Jeans Too. <BR> <BR> It works to break the dieter mentality, starting by not making any food off limits (which is such an alien concept to me right now) and work on what she calls Hunger Directed Eating, getting back in tune with your body's cues. I would say up until a few years ago, I was a run of the mill over eater. But over the past few years of experimenting, I've packed on a lot of dysfunction by getting suckered into trying this diet plan... Sat, 12 Dec 2015 08:18:52 EST Now Always Matters Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> Now Matters <BR> What I read a few days ago: <BR> At this time of year, it's important to remember that the choices you make right now DO matter. It's a faulty dieter mentality to say I'll start tomorrow or Monday or some other magical date. You only have control of your actions right ... Fri, 11 Dec 2015 07:26:59 EST Deserving More than Over Indulging Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> Goal setting and big rocks, two things I want to nail down before January. <BR> <BR> 3 month goals <BR> Goal 1: Lose/convert 24 pounds of fat to lean muscle mass. <BR> Plan: Fat loss friendly foods (fat, protein, fiber); Zumba every Monday, lifting heavy 2-3 times per week <BR> <BR> My... Mon, 7 Dec 2015 08:00:29 EST Zumba is Back! Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'mfinding opportunities to MOVE. <BR> I choose me. <BR> <BR> Despite my coach's suggestion, it's occurred to me that doing just one thing doesn't work for me. It's lopsided. I need just TWO things to focus on: one nutrition thing, one fitness thing. I typically have great success by getting my legs under me with a regular fitness routine. I've been avoiding real fitness lately, you know the kind w... Fri, 4 Dec 2015 18:38:06 EST Presenting the Pink Book Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> I had a really great day yesterday. Let's see if I can recall what I ate. I started with lemon water and tea. For a much later than usual breakfast, I sauteed cabbage with leftover ham. (I'm trying some intermittent fasting, which is just extending the time of not eating around my sleep... Sun, 29 Nov 2015 12:28:08 EST Beck's Blue Book Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> I'm reading the Diet Trap Solution by Dr. Beck (the blue book). If you haven't heard of Beck, she's a psychologist specializing in cognitive behavior therapy. The essence of the training is that we have the capability of learning and retraining our brain. It just takes practice and a lo... Sat, 28 Nov 2015 08:40:29 EST Enter Green Smoothies Well, they never really left, but green smoothies are back to center stage for awhile. <BR> <BR> Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'm managing my portions and minding my hunger and fullness cues. <BR> I choose me. <BR> <BR> I just realized that if I hold it together and lose 2 pounds per week, I'll be back where I started this BLC challenge by the end of it! I am where I am. I'm trying not to focus on the weight, but on the daily ac... Tue, 24 Nov 2015 13:45:18 EST