SKDUFORD's SparkPeople Blog SKDUFORD's Blog on SparkPeople, home of free diet plans and a healthy living community Happy Thanksgiving Hello all! Off to Iowa today for a week with daughter and family. Keeping in mind that I am the only one who makes the choice what to eat. Focusing on my family and not the food. Blessings to yoh all. Thu, 23 Nov 2017 11:32:35 EST Remembering Yes, I am remembering now why I want to do this. I don't like who I am when I do what I have let myself do these last weeks... Thanks for not giving up on me. Mon, 23 Oct 2017 00:40:50 EST Step 2 on the Countdown 5% Fall Challenge Do you know what diet you will follow? 1200 calories <BR> Found some recipes? working on this. <BR> Grocery list? working on this <BR> Shop? working on this <BR> Do you have the food on hand to get started? yes <BR> Have you followed this diet before? yes <BR> Did you clean up your kitchen? yes <BR> Did you post your 5% Challenge Diet Commitment on your Spark Page? YES! Thu, 28 Sep 2017 22:29:09 EST manipulation Hi Spark Friends, <BR> <BR> Just wanted to share some thoughts on an ongoing issue for me. <BR> <BR> I live with a food manipulator. I love him, and he doesn't realize it (maybe), but he constantly tries to manipulate me when it comes to food. This has been a serious issue for me that I am trying to work on how to deal with it. You have heard of shaming someone, well this is like that. It takes the joy out of eating. It has caused me over the years to really not even want to eat a meal... Tue, 15 Aug 2017 12:04:10 EST Ups and Downs. UGH Why is it our feelings are so temperamental! lol Don't FEEL like doing anything! Scale going the wrong direction. I get to this point and struggle. I want to break through to the 170s, get close, and then BAM! sabotage myself or something! <BR> <BR> I am NOT giving up. I WILL press through! I WILL meet my goal. <BR> Wed, 9 Aug 2017 10:42:12 EST Feeling empowered Wow! Had a great day! Got buy some new work out shoes, spend time away from work with hubby, ate dinner out and still stayed on track with my calories! Plus got all my water in😃 Sun, 30 Jul 2017 00:42:47 EST S.T.O.P. This is the latest in my Spark Coach lessons. Mindful eating using the S.T.O.P method. <BR> <BR> S Select your food. Notice the colors, textures, smells, shape of food on the 1 st bite. <BR> <BR> T Taste Second bite is all about taste. Slow chewing, delibrate. Don't swallow until it is completely chewed. <BR> <BR> O on the third bite, Observe as it is in your mouth, your throat as you swallow and down to the stomach. What do you notice? <BR> <BR> P on the 4th bite, Pause. Pause befo... Tue, 25 Jul 2017 14:50:22 EST Fifty Free Thank you to all who have read my blogs! I find the more I interact with you all, the better I do! <BR> I turned 50 this year and feel like I am 50 and FREE! I have a sense of expectation about myself that I AM gonna make it! I am learning that I can make really good choices and that feels SO good! Also learning that when I don't meet the expectation, I learn what I can do better or different. Hope you all are making progress too! Wed, 19 Jul 2017 10:02:43 EST The dreaded diet word, "BINGE"! How do you deal with binges? <BR> When is enough, enough? <BR> What triggers them for you? <BR> What do you binge on? <BR> How often do you binge? <BR> <BR> These are questions I find hard to answer myself! But I want to have a plan for dealing with them. I have been doing better in this area, but am afraid at some point it will rear its ugly head! Tue, 18 Jul 2017 09:52:08 EST Future Self and Past Self Today's Spark Coaching asks for me to imagine my life in 10 yrs and then make a phone call to myself today. Coach Nicole asked a lot of questions in 5 minutes! I will be thinking this over as I get to relax and spend some time with my daughter and her husband. I won't have to work Saturday or Sunday. So this will be nice. <BR> <BR> In 10 yrs. I do want to be healthy, with the ability to chase after grand kids and travel with my husband. I am 50 right now. I want to build relationship... Fri, 14 Jul 2017 09:42:33 EST A calorie here, a calore there "Calories, calories every where and not bite I can eat!" I have begun to be able to use my "Super Tracker Powers" to resist other foods so I can stay in my limit and make better choices. Still have a ways to go, but I am making progress. Hope you all are too Wed, 12 Jul 2017 23:12:26 EST Super Tracker! Feeling like a Super Tracker today! lol. <BR> <BR> I am utilizing the tracking Favorites and creating Groups for the things I eat most often. This helps a lot in tracking quickly. I also set up my supplements under Groups so I can keep better track of the nutrients I am getting daily. <BR> <BR> Lastly, just want to say Thank YOU for motivating me to stay on track. I am excited to reach our goals. <BR> <BR> GO MONARCHS! Flight high, fly strong, fly fast! Tue, 11 Jul 2017 10:01:10 EST Beginning of Week 2 of the 5 % challenge I work at a pizzeria where there is a lot of food that I shouldn't eat, at least not too much of! We make pretty much everything by hand and the pizza is super good! Not the point of my blog. lol <BR> We also serve ice cream, which is my downfall! (Don't tell my husband, lol) Today, as most days, I had to bring up the new tubs to replace the empty ones, and scrape all the tubs to make sure they are not getting freezer burnt. Usually, I will "sample" the left overs. (shhh, don't tell my h... Sat, 8 Jul 2017 17:03:55 EST More than you think. I am thinking I can do more than I think! lol <BR> These last three days, I had to get ready for a medical procedure. (colonoscopy) This means I had to limit foods and then completely fast except water. Plus I had to drink this horrible stuff! My point is, I DID IT! It was tough, but I had to do it. No choice. I want to put more of this attitude towards my weight loss effort. It IS doable and I CAN do MORE than I think I can. When it truly is a priority, you do it. Wed, 5 Jul 2017 20:42:55 EST Third week blues? Cant be losing focus already?!?! Not liking the mirror or the scale. Breath and focus!! Wed, 20 Jan 2016 07:45:51 EST Eating on vacation Thinking about eating on vacation. How's it going to go? I'm gonna do my best to eat the best I can. Drink lots of water. And enjoy the beautiful scenery. Do my best to not focus on food😀 Mon, 11 Jan 2016 18:53:33 EST Saturday fun! My son is here today. It's his last day with us. We are going to do some sightseeing today. Hopefully things go well. Sat, 9 Jan 2016 12:26:52 EST Holiday craze Last couple of days kinda fell off the path. Need tomake some good resolutions. Thu, 31 Dec 2015 17:35:29 EST Christmas Swam a lot today plus a brisk walk. Still ate too much in calories. But, i have been in more control than past holidays. So that is good. And i don't feel like i am completely over the edge. I will track again tomorrow. Fri, 25 Dec 2015 23:38:29 EST Organ stop pizza Went to the Orogam Stop Pizzeria in Mesa. Great Organ pipes! Go early to get a good seat! Fantastic. Any age. Tue, 22 Dec 2015 20:30:10 EST Merry Christmas Blessings to all this week! Merry Christms all. Mon, 21 Dec 2015 20:48:34 EST Poston Butte Climbed poston butte today. Nice view. Challenging for me. Rough terrain 😃 Sun, 20 Dec 2015 18:18:34 EST Wonder Why some people ask for your opinion when they don't really want it? Fri, 18 Dec 2015 01:08:53 EST Frustration Hmm Wonder why some people like to tell you all your mistakes and why you 'll never change. I did make an unwise choice. Will i ever change? Maybe they are right😕 Fri, 11 Dec 2015 23:03:43 EST Always forward Keeping moving and looking forward. The journey is always forward. You don't drive in reverse very long. You don't walk backwards very well. You must be forward minded with your daily health choices. Onward and upward! Thu, 10 Dec 2015 11:31:56 EST Getting through Interesting not having a scale here😃 Really have to focus on other things to make sure i am making progress. It is a very different feeling. 🤓 Tue, 8 Dec 2015 21:50:59 EST Great day Saw my aunt today and used her treadmill as i am not where i can swim. She amazes me. She is 71 years old and does 70 minutes (not all at once ) a day! Wow! Mon, 7 Dec 2015 22:50:13 EST Thinking differently Why is so easy to believe the negative? I am making a concerted effort to believe the best about me. Work on the weakness with God's grace, but believe what He says about me over anybody else😀 Sat, 5 Dec 2015 13:16:37 EST Thankful heart Just want to say that I am making progress and I am thankful for another day to do so. Having a greatful heart and a thankful heart is helping my beating heart! 😀 Fri, 4 Dec 2015 18:32:10 EST A good motivator I was talking to my husband and he asked me if there was anything i would have done differently if i could go back and do it again these past twenty years plus. I thought about it snd told him what i would do differently. Number one was get my weight and health habits under control. Then i realized how fast time has gone. 20 more years from now, do i want to have the same regret? Or do i want to look back on this time and be thankful i did the work to change. I am gonna use this as moti... Sun, 29 Nov 2015 17:48:54 EST Getting focused Everyday, every moment, look head, not behind. Press toward a goal bigger than yourself. Sat, 28 Nov 2015 08:28:23 EST My Most Common Excuse My most common excuse for not exercising is not having the time. But now that I have my fitbit, it motivates me to keep moving until until I reach my daily goal. Wed, 27 Aug 2014 10:24:01 EST health to me means... Health to me means avoiding illnesses that come from poor eating habits. Being able to wear normal clothes. Being able to do normal movements with my body. Wed, 6 Aug 2014 09:24:31 EST when it comes to exercise.. When it comes to exercise, I am really good at getting the walking in, but not good at stretching or strength training. I just dont take time to do them. Sat, 2 Aug 2014 08:29:12 EST Conversationalist Today's visualization in Spark Coach asked me to visualize having a care free attitude toward food at a party or event when temptation is there is over eat in big way. Visualize myself having control over food and then focusing on people instead of food. As I was thinking about this, it dawned on me that the reason this is hard to do is because I feel awkward at conversing with people; afraid I will mix my words up (which I frequently do) and say stupid stuff! Food helps to passing the awkwar... Sun, 20 Jul 2014 11:45:44 EST Gratitude The ol' Attitude of Gratitude! Today in Spark Coach Spark Guy encourages me to write down three things I can be proud of or grateful for. <BR> <BR> This comes at a good time for me. I was just thinking about how hard it is to stay consistent! Man, it is hard! However. . . I have much to be grateful for. Not sure I feel like I can be proud of these things, because they are blessings from God, but none the less, I am jotting them down here. <BR> <BR> 1. The beautiful weather and all the spr... Sat, 4 May 2013 10:08:43 EST Pep Talk Spark Guy in my Spark Coach lesson urged me to write out a pep talk to myself and to give myself a pep talk. Then at the end of the video he is humorously giving himself a pep talk in the mirror. It was funny. <BR> <BR> My pep talk to myself. This is how I would encourage someone else.. . <BR> <BR> I know you're struggling. I know you're feeling hungry because you are stressed or bored or maybe you are angry, but wait! Give yourself a chance to be successful. Give yourself a minute to thi... Wed, 24 Apr 2013 09:08:46 EST A Walk through the Cemetery Frequently, I will walk through the local cemetery on my walks. My Mother and Dad are both buried there. They died too young, both from different forms of cancer. My Paternal grandparents are buried there as well along with other extended family and friends. It may sound morose, but It is good for me to do this. It reminds me of how truly short life is. How we don't know when our time is up on this earth. It reminds me to make the most of every day and every moment God has given me to live he... Sun, 21 Apr 2013 12:05:26 EST Apology Acepted I had some good advice from another Sparker the other day (RX_2_RV). She suggested I write the apology I wish I had gotten from the person who told me to keep my "fat clothes". I think this is a great idea. Those words have loomed over me for 10 or so years now. Every time I do well, I fear I will fail. Every time I fail, I hear those words ringing in my ears. I really don't think he meant them to be so powerful in my life. But I think they speak to the fear deep in me that 1.) I can't get th... Sat, 20 Apr 2013 22:32:20 EST Too Big My Spark Coach is urging me today to visualize how I will feel when I am able to drop off clothes that are too big to the mission (or other charitable organizations). <BR> <BR> About 12 yrs ago, I lost all the weight I wanted to through a Diet Center. It came off much faster than now. Really, the two biggest things I remember from that experience are 1. How difficult it was to do and to maintain. And 2. what my father in law said at the time, "You'd better keep your fat clothes". I 'm sur... Thu, 18 Apr 2013 10:20:41 EST Re charging Well, let's just be honest. I have let other things get in the way of my hopes, my desires and commitment to changing my lifestyle. Life gets so busy. It really takes a lot of dedication to change! So here I am, feeling yucky! <BR> <BR> I changed my Spark Coach to the new motivation and consistency plan, which is really what I need. <BR> <BR> Tue, 16 Apr 2013 09:00:37 EST A Little Low Today I feel a little low. Just venting a little, here. <BR> <BR> I weighed today. And lost another pound. That is good, right? Yes. <BR> <BR> I measured my "parts and pieces" today, too, to see if there has been any change from OCTOBER. The discouraging part is that 1) when I went into the holidays, I was 180 lbs. Then had some significant stress and ended up gaining 10 lbs. Here it is the middle of February and I am still NOT where I was in November. UGH. 2) Not to mention, only one meas... Mon, 11 Feb 2013 17:30:22 EST Sabotagers Today in Spark Coach we are encouraged to look at those in our lives who purposely or unconsciously sabotage our healthy eating efforts. <BR> <BR> My husband would be on the top of the list in a weird sort of way. We wants me to lose weight and do all the things I should do to get there, but he still eats food around me that is hard to decline. It is a test, it think, to see if I will stay firm or give in. Then he wallows in his own self pity when HE gives in and says HE knows he shouldn't h... Thu, 31 Jan 2013 09:44:02 EST Bath Suit Feelings This visualization is from Spark Coach. I can say that this would be so great to be comfortable in my own skin! It not be thinking about what I look like. To not feel shame for the way my body looks. I am saving this one and going to use it help me get there! <BR> <BR> "Today, visualize yourself walking along a beach, wearing a bathing suit and feeling zero discomfort or shyness about showing off your body that you've worked so hard for. Your confidence is high, and you're not even thinking... Sat, 19 Jan 2013 09:21:10 EST Exercise Excuse My biggest excuse is putting other things ahead. Working too long. Thu, 17 Jan 2013 09:50:56 EST Goals I Have Discovered Chris Downie talks about life purpose and how this drives our goals. I know that one of the strongest desires I have is to positively influence others. I want people to say about me that I made a difference in their life. I know that this is one reason I worked so long in Children's church (15 years). I hoped I was impacting kids' lives in a positive way long term. It was the thing that kept me going when things were hard. The HOPE that I was making a difference. <BR> <BR> I want to teach a ... Mon, 7 Jan 2013 11:55:25 EST Dreams and Visions I have been doing a lot of thinking about this. <BR> <BR> I think I know why I have such a hard time visualizing anything that I want except the big things, like looking forward to grandchildren and being healthy enough to have a long life with my husband, is because it is a self protecting technique. If I don't have any dreams or goals, then I can't be disappointed when they don't happen. I have a more passive personality. I tend to want to make peace and not rock the boat just because some... Sun, 6 Jan 2013 18:26:03 EST Working on Destressing I will continue to exercise as a stress reliever. I will also not focus as much on what the stress is as much as how to work through it. I am handling work stress better. Stress from relationships is another story!!! Can't really go into detail, but Thanksgiving was extremely stressful due to relationship issues. My attitude was wrong. My focus was wrong. SO- 1) I will avoid the situations that put me under that much extra stress. No more will I purposely put myself in situations I know will... Tue, 27 Nov 2012 10:39:32 EST If there were no scales Man, Sometimes I wish this were true! I really hate the scale and the sense of all or nothing it gives me. <BR> <BR> If there were none. . . this is what my Spark Coach is asking me to write about. <BR> <BR> I would measure my success with how I feel about my body when I look in the mirror. How my clothes feel, how my endurance is for exercise. I suppose by the things I could accomplish. Mostly by NOT being self conscious about my body. This is what I really want. I want to be healthy and n... Fri, 16 Nov 2012 08:01:08 EST Action plan- Visualize 10 years from now I need to think about this! I know what I don't want- I don't want to have cancer like both of my parents, who died from it. I don't want to be so heavy that I can't get around. I don't want to be so fearful about life, that I miss life! I don't want to be a grouchy old women (This is further than 10 years)I don't want to be isolated and have no friends. <BR> <BR> I can't exactly see what I want to be, but I know what I don't want to be. <BR> <BR> I need to work on this a bit more. Tue, 13 Nov 2012 08:40:12 EST