SMALLT's SparkPeople Blog SMALLT's Blog on SparkPeople, home of free diet plans and a healthy living community MIX THEM ALL TOGETHER 1. START SLOW.....Eliminate Junk food maybe just a couple of days a week at first <BR> 2. ADD.................. SOME veggies and fruit to the mix a few days a week <BR> 3. WALK ...............TO the corner store, mailbox, whatever... for a week. <BR> 4. DRINK WATER...Instead of soda <BR> 5. MIX WELL..... <BR> NOTICE SMALL CHANGES <BR> A LITTLE WEIGHT LOSS......FEEL BETTER INSIDE AND OUT <BR> VOILA.......MORE ENERGY, MOTIVATION TO KEEP GOING AND ADDING MORE GOOD INGREDIENTS to the mix. <BR>... Mon, 6 Jun 2016 09:44:23 EST Why should I continue on the weight loss train? <img src=""> I asked myself this question as I was sitting in the dining car enjoying a meal with a friend on the long week end in Tatamagouche, Nova Scotia. They have cars set up to sleep in and there is also a gift shop etc, and I,,,, have asked myself this question many times over the years when it comes to weight loss. When all soul searching is done there is really no where to go but down in this scenario. For... Tue, 24 May 2016 10:49:54 EST A Very Important Weight Loss Tool It doesn't take long for me to lose momentum and motivation in my weight loss journey.I get in a rut of eating and doing the same things. I know that doesn't work so I usually start trying something new after a while.Besides Spark I get a lot of ideas from Hungry Girl and Snack Girl for recipes etc. This morning Snack Girl has a link to a lot of recipes on Pinterest. Then it dawned on me....these are just regular foods....but...we eat with our eyes so in preparing food and doing other things... Thu, 21 Aug 2014 09:11:29 EST My favorite Spark Tool I found by Accident. Spark has many tools to help lose weight. <BR> <BR> 1. Food Tracker. <BR> 2. Community Support <BR> 3. Exercise Videos <BR> 4. Trackers for calories burned <BR> 5. Recipes <BR> 6. Motivational Articles <BR> 7. Spark Radio <BR> 8. Challenges to join and more ................ <BR> <BR> But the one I like the most I found by accident. When I went to my START page a few months ago I spied a place I could type in my goals SHORT and LONG TERM. All my info comes up in a collage type board that go... Thu, 10 Apr 2014 10:21:41 EST Confessions of A Food Grazer Last two weeks I stayed the same on the scale and wondering why. When I think about it I think I know the answer. I am a grazer. Just standing at the counter and preparing food it is so easy to slip a little bit of this and that in my mouth and not count the calories this adds to my week. Since my weigh in day I have counted at least a dozen times I have stopped myself from doing this. There .....I am out of the closet. So between stopping this habit and cutting down on bananas surely the s... Sun, 23 Feb 2014 18:53:13 EST Do Something! Got weighed last night and was down 1.2 lbs.. This was after a week of staying even and another of losing 1/4 of a pound. I find these times challenging but I decided instead of the grumbling I normally do to figure out some little things I could do to keep going so I got out to the inside track and wallked 2 k. Got to see a few acquaintances as a bonus. I also walked back and forth from the kitchen to living room 30 times instead of just walking the glube tube and it helped mentally. Patienc... Fri, 7 Feb 2014 12:57:33 EST Goals Goals Goals I find the revolving screen on my check in page very helpful. I had forgotten about my goals and I look and here they are right in front of me. I have a few for May 1 st and it is coming. Having these goals for instance motivated me to get out to the new arena walking track to do 8 laps (2 Km) last night.Got to shake up and melt the fat. Use it and lose it, SPARKIES. Tue, 4 Feb 2014 09:26:27 EST A Simple Comfort Food Recipe Take a small 80 calorie whole wheat Pita. Cut in half and add apple and cinnamon or apple pear and cinnamon wrap in foil. Place on cookie sheet and bake in oven at 350 for about 30 minutes. You could use a variety of fruits for this. Fri, 13 Dec 2013 13:07:28 EST ACCOUNTABILITY Had to be accountable so I joined Weight Watchers. Love their new program. I needed the group support and weekly weigh in. I tried for a couple of years but just couldn't do it online here , although others can. However I will keep using this website as I find it better than theirs and easier to make friends. Fri, 29 Nov 2013 09:34:36 EST The Power of Reminders I saw the Spark Guy's reminder on the website about exercising for 10 minutes and I got off my behind and went out lunchtime to get some fresh air even though it is freezing out there today. i just walked faster to keep warm. Hope more do the same. Fri, 12 Apr 2013 12:22:07 EST The Power of Reminders I saw the Spark Guy's reminder on the website about exercising for 10 minutes and I got off my behind and went out lunchtime to get some fresh air even though it is freezing out there today. i just walked faster to keep warm. Hope more do the same. Fri, 12 Apr 2013 12:22:06 EST Easter a time of Forgiveness and Renewal Forgiveness is good for our health. We forgive ourselves and others and we have less stress.....less emotional eating. Sometimes forgiving ourselves is harder than forgiving others. I browbeat myself when I slip and have a bad eating day or don't exercise and say oh what's the use! But when a friend slips , I put my arm around him or her and say. it's only one time and one day, or whatever and encourage them onward and upward. This Easter I am taking some time for reflection and unloading a ... Wed, 27 Mar 2013 10:19:36 EST Water, Water, Water <img src=""> <BR> <BR> From Simply for Life on facebook. Mon, 25 Mar 2013 12:51:37 EST MY BIGGEST MISTAKE My biggest mistake is not stepping on the scale or taking some kind of measurements of myself. I think I am doing all right but a little bite here and there adds up. My weight is up considerably but the last month I have been doing a lot of the right things so I have no idea if I'm down since Christmas although I think I am. For me I am going to have to step on the scale once a week. But can I keep going? After reading Beth Donovan's blog this morning I think I can because I can't take on a m... Tue, 26 Feb 2013 10:31:27 EST Passed the KFC test. Had to travel to the city this morning to take my hubby for doctor's appt. On the way back he wanted to stop at Kentucky Fried as he was starving and hadn't done that in a while, which is true . I was staving too but I wouldn't buy any, never even had a bite of his. They no longer have the roasted chicken. Came back home and had a healthy chicken wrap. Feels good. Fri, 22 Feb 2013 12:22:22 EST Plan B I have learned from experience , the better my Plan B is the better I do in the weight loss department. In a perfect world I would have everything prepared the night before for my work lunch. But with having to work and look after my husband, taking him to his doctors appointments and what not , there is always something to through a wrench into good intentions. So I <BR> <em>32</em> <BR> 1. Have some lean cuisine frozen selections on hand. <BR> 2. Keep a barbecue chicken in the fridge. <... Wed, 20 Feb 2013 14:37:04 EST Late night show Revealed some New Things about Weight Loss The show started with an overweight female who was asked to keep a a food diary and she also kept a video of herself. She was supposed to stay within a 2,000 calorie range .She was always wondering why she hadn't lost weight. She ate healthy fruit for breakfast and recorded everything carefully. The experiment showed she was way over on her fruit portion sizes for breakfast. And there was always a little bit here and there she did not record. She was eating 3,000 calories . Thus she stayed ov... Mon, 11 Feb 2013 10:20:54 EST February Is Heart Month Today a sign in my most frequented drug store reminded me that this is Heart month in more ways than one. A reminder to me that I can make a difference by taking a load off my heart. So I'm shooting for 5 lbs off this month. When I thing of carrying a five pound bag of potatoes around this can make quite a difference. Fri, 8 Feb 2013 14:14:02 EST Thank You Coach Nicole Those little 10 minute cardio videos from Coach Nicole are really life savers for me........ <BR> <BR> When I am bored with a routine <BR> It's too cold to go outside <BR> Just to have a little fun <BR> And they're FREE. <em>32</em> Tue, 5 Feb 2013 12:17:03 EST What's Possible for February? Anything is possible in the weight loss world but only a little elbow grease is going to make positive things happen . Some things I have done.......... <BR> <BR> 1. Bought a new diary to write down my feelings. <BR> 2. Tried some new recipes. <BR> 3. Planned ahead and made some soups. Less salt and more veggies in homemade. <BR> 4. Looking for things to be done around the house. <BR> 5. Try exercise videos when the weather is bad. <BR> 6. Blogging more on my spark page. <BR> 7. Reading the... Mon, 4 Feb 2013 10:43:31 EST TURNING A NEGTIVE INTO A POSITIVE IT IS RECORD BREAKING COLD HERE TODAY. The power was out this morning for a while. Just too cold to get out and walk for too long. So I decided to hit a Spark workout video and exercised in front of my computer. The chart says I burned about 150 calories. Thu, 24 Jan 2013 13:58:04 EST My thoughts on the 20/80 Principle Received an email from a growing popular weight loss clinic here in Canada , called Simply for Life. They are big on the Principle of Weight Loss being 20 percent exercise and 80 percent diet. I have to say based on my own journey, I agree because if I exercise a lot , and then if I'm not careful I will overeat because I am hungry or just think I can eat more. It also tires me out. But I will exercise as I know it builds muscles which burn fat faster and it is good for my cardiovascular syste... Fri, 18 Jan 2013 12:22:16 EST A Friendly Reminder from My Doctor My yearly appt. with my doc was yesterday. Blood work , and blood pressure were fine. She asked me about my weight and I said I had done well over the summer but not so good now. She gently reminded me to take it slow. Look at no more than 10 lbs at a time as a goal to lose and even if it's just two lbs in a month or stay the same just keep at it. I know I have been looking too far ahead so I will get up dust myself off and keep trying. Here goes....... Wed, 16 Jan 2013 09:44:29 EST More Diet Aids but Fatter than Ever I think back to the times when there was no low fat and no low sugar products to help with the weight loss. I remember the old Weight Watchers Program which gave you large amounts of protein mainly fish and chicken , 2 or 3 fruits, 2 skim milk, 2 slices of bread and a fair amount of veggies. You could chew one package of wrigley's gum but that was all the sugar you were allowed. To go off program was called "illegal". But I lost the weight with that program. Exercise wasn't over emphasized ei... Thu, 29 Mar 2012 12:34:42 EST My Last Spark Got weighed last night at the gym and have been around the same for the last mth or so and was feeling pretty down. I am sick of doing the tracker at spark, sick of the whole weight loss thing. Yes I have changed things considerably about my life so don't tell me I have the diet mentality. I weigh well over 200 lbs so why is it so hard? Maybe my aunt was right when she said I'd never be thin. Just like Oprah who's father told her she'd always be on the plump side because her people were. <B... Fri, 9 Mar 2012 08:54:25 EST Stepped on 3 Different Scales - 3 Different Weights This week was weigh in time at the gym. I didn't really want to get weighed. I didn't feel any lighter but you have to know where you are going if you want to accomplish anything. They have a scale upstairs and downstairs. I use the one upstairs because it is like the one they use in hospitals. I noticed that they have a new one downstairs so I said to myself I will step on these 2 and see what they say. I was depressed and happy at the same time. Then came the real weigh in upstairs . <BR... Fri, 27 Jan 2012 10:09:28 EST Things I am patting myself on the back for this week. 1. I got to the gym twice last wk. Have been wanting to do that for some time now. At one time I was going 2 - 3 times per wk. will build up to this again. <BR> <BR> 2. Brought my own homemade soup to work . I know exactly what's in it. Really soothing on a cold winter's day. Have been wanting to do that for 2 yrs. <BR> <BR> 3. Organizing and cleaning out cupboards one by one. This makes me feel good mentally and burns calories at the same time. <BR> <BR> 4. Faced the scale. I am up 2.5... Mon, 9 Jan 2012 10:05:40 EST How a 9 lb Weight Loss turned into 36 in 3 mths. My knee specialist met me at the door with a big SMILE and CONGRATULATIONS after my weigh in this morning . He was happy with my 9 lb. loss after 3 months. I had set a goal for losing 15 but the body has a mind of its own. Overall I am happy with 9 gone because I didn't starve to get there and I'm not dog tired. I stayed with a goal of 15-1750 cals . a day. He said maybe I could drop some calories but no lower than 1500. 1 lb of weight loss is equal to 4lbs of stress off the knees for a tot... Tue, 15 Nov 2011 10:39:38 EST 3/4 Pound Loss adds up - Now Canadian Thanksgiving! Well 3/4 pound is off, this week. Not what I wanted but I'LL TAKE IT. In one year that adds up to 39 lbs. So this week I'll.......... <BR> <BR> 1. Add a few more 15 minute workouts as I know I will do these. <BR> 2. Choose some different carbs like beans for my meals. <BR> 3. My water is up there but I could drink a little more. <BR> 4. a. Enjoy the food at Thanksgiving at my son's house, IN MODERATION. b. Enjoy the day overall with my grandkids. c. It is only one day, one meal. <BR> <BR>... Fri, 7 Oct 2011 10:46:47 EST Waitin for the Mother Load Well a week of gaining and a week of staying the same. I thought I would lose a couple this week but oh well the body sometimes has a mind of it's own. I have been religiously tracking this wk. and watching every bite even passing up pink frosted cupcakes at my bank's fundraiser for Run For the Cure.. I could understand the stay the same if I weighed 150 lbs but I weigh 255.5. So I will......................................<BR>....... <BR> 1. Drink More water. <BR> 2. Change some of the foods... Thu, 29 Sep 2011 12:35:15 EST This will make your day. This is above awesome. This will make your day. If you can't directly link, type in Emmanuel Kelly the x factor 2011 auditions and go to the you tube performance. <BR> <BR> <link><BR>1/08127187.php </link> Mon, 26 Sep 2011 12:29:02 EST 2 Months to go before Surgeon's Visit Well I am on par with my goal before my surgeons visit 2 months from now and 1 month since my first visit. I have lost 5 lbs and my next weigh in is tomorrow. I have been weighing myself once a week on the good scale at the gym. My goal is 15 lbs. gone by then. This is keeping with his wanting 1 lb a week gone. This goal has been good for me because I have tweaked my food and exercise program up. I have seen a big difference in my clothes even for just this much gone. I am trying to keep fo... Tue, 20 Sep 2011 13:33:55 EST Should Most Popular Blogs Be Allowed!!?? For the most part I like them. I learn something but with some you have to cut through a lot of crap to get the point. THAT'S JUST MY OPINION. Different people have their own unique way of getting their point across but I think at Spark the common denominator is inspiring one another for a common goal , TO TAKE UP A HEALTHY LIFESTYLE . This is what I keep in my mind anyways. There's so much info here and help. In the last three wks. I have lost 5 lbs with the help of ALL the tools here. ... Fri, 16 Sep 2011 11:32:42 EST What I know for SURE About Weight Loss To lose fat you MUST <BR> <BR> 1. DRINK lots of water (Makes sense as we are made up of 90% water and it flushes out the fat and toxins) <BR> <BR> 2. EAT ENOUGH good calories so that the metabolism doesn't slow down. Eating actually burns calories. <BR> <BR> 3. FRUITS AND VEGETABLES ARE OUR FRIENDS. Mother always said Eat your vegetables and she was right. a-n-d if we give our bodies the right stuff it will get rid of the fat. <BR> <BR> 4. WEIGH AND MEASURE OUR FOOD. Ever bite counts and... Tue, 13 Sep 2011 13:17:27 EST That Fruit of the Loom Girl Ad At first I was mad at her. Every time I went on my Spark Page she was there with a perfect size figure in her undies. I tried to forget about her , I can't erase her off my page and now from my mind. I guess at first I was jealous of her BUT now she is motivating me to get down there in size. If I keep persisting with good eating habits and sensible exercise I will do it. So now I hope the FRUIT OF THE LOOM GIRL doesn't disappear anytime soon and besides I'm getting a lot of freebies from th... Tue, 23 Aug 2011 11:22:52 EST I would have THROWN IN THE TOWEL without you The last few days have been tough on the weight loss trail. I jumped on the scale at the orthopedic clinic and gained 10 lbs when I really should have lost 10 lbs. This led me to examine the whole spark thing , the calories they tell you to eat, the exercise and whether it's all worth it. You just get tired of the battle., watching every cotton pickin' thing you put in your mouth. But thinking it all over and getting YOUR SUPPORT through your answer to my blogs. I forgot about the 50 lbs I'v... Thu, 18 Aug 2011 11:41:43 EST Do You Really follow Spark's calorie range set for you and lose weight!!? Spark's calorie range for losing seems high to me but I've always been used to the 1200 calorie diets. I know a lot depends on what you weigh now and if you exercise or not. But I really want to know "Can you eat all those calories and still lose? Wed, 17 Aug 2011 14:24:56 EST What my surgeon had to say about losing weight. Had my first appointment with my orthopedic surgeon this morning. I recently found out I have osteoarthritis in one knee for sure and the eventual outcome is a knee replacement. There is a two year waiting list for the procedure and I am not complaining about this as it is paid for under our Canadian Health care and I am not in any major pain yet. the doctor said he will put me on the list but I must lose some substantial pounds. I must say he was very nice about it. Anyways I will have fun... Mon, 15 Aug 2011 15:00:50 EST I Don't Like What I Heard But It's True The other day I was surfing the net looking for motivation when I came across Zig Ziglar's website. I immediately picked up on the video on you tube about weight loss. At one point he was overweight as he says for 24 years so I thought that he should. know something about the subject. Although I laughed with the crowds I didn't really like what he had to say. He said he was NOT OVERWEIGHT BY ACCIDENT . For years he had not taken responsibility for his actions. If he ate unwisely today, then h... Wed, 10 Aug 2011 13:30:18 EST Let's Stand Together Against Bullying I was bullied and picked on as a young child because I was obese and at 57 I am still feeling the effects because it held me back in life. I had low self esteem for a long time and still a lot of times I don't speak op in conversation cause I feel I'm just a fat blob and my opinion doesn't count for anything. I thought I could never have a real life unless I was thin. As a young person I remember feeling so lonely because I didn't fit in and once I didn't go to school for a couple of days bec... Wed, 20 Jul 2011 11:20:37 EST YOU KNOW YOU'RE HOOKED WHEN....... You know your hooked WHEN you are frustrated you can't read your SPARK BLOGS from other members.The last couple of days I have been unable to read most of the blogs. Has anyone else experienced this? Today it looks like I'll miss INDY GIRL and the one and only SLOWEST LOSER. Computers are great when everything is working right. Fri, 8 Jul 2011 09:37:46 EST What I learned from my dream last night Last night I had an unusual dream. An old friend and I went out together and we ended up in a casino. I don't gamble but she wanted to so she started and won some and kept going. One of the the prizes that came up was a delicious desert and they said we could hold this prize for money or take it now. I wanted it NOW but my friend didn't and there was quite an argument. She said she couldn't eat something like that this time of day but to me it looked SO GOOD. Then someone next to me said, W... Tue, 28 Jun 2011 09:29:16 EST Obesetity is Hereditory. Should I fight it? I have been thinking a lot lately about obesity in my family. There were 10 in my mother's family and all are overweight except 2. There were also 10 in my father's family and all of them were slim. I do remember my dad enjoying food but he knew when to stop at one slice of bread or one piece of pie so what happened to me? I do remember going to grandmas's house and eating with them and then going home and eating supper. I also have been looking at people around me. "They say" it's less calo... Thu, 16 Jun 2011 11:24:56 EST I Relaxed and Lost Last week I made a decision to start over again. I was all worked up about exercise, what I was eating and the scale and getting nowhere. This week I was aware of what I was eating, my exercise but I was relaxed, just sat back and enjoyed things a little more. Like taking a leisurely walk for the sake of enjoying my surroundings and meditating. Savoring the flavor and smell of my food. Absorbing the good info on the spark blogs. The result - I lost 5 lbs. I think I've learned something here. Thu, 9 Jun 2011 11:34:24 EST Is it 5 FRUITS and 5 VEGETABLES or 2 FRUITS and 3 VEGETABLES??? I've always been confused on this as most programs say watch the fruits and non starchy vegetables are unlimited. I have learned to like vegetables and my body craves them when I don't eat enough. Also I lose more weight when I eat more veggies. Tue, 24 May 2011 11:27:43 EST Like A Bear In Hibernation This winter has been a real winter with lots of snow and cold which explains why I've been feeling like a Bear In Hibernation as far as exercise goes. Something clicked in this morning when I read Budha Belly's Blog (Slowest Loser) and said enough's enough and so I have joined the 7 day exercise challenge. I started this noon hour at my office following Nicole's 10 minute bootcamp blast and I feel really good. By the way I think Budha Belly looks a lot like that Anderson Cooper Guy on CNN. Mon, 14 Feb 2011 13:10:46 EST A Good Report Went to the doctor this am. My blood pressure was excellent and all my blood tests came back good and I am down 17 lbs from a couple years ago which is not sensational but still down. I can do better with this number even though I belong to the SLOWEST LOSER CLUB. Mon, 25 Oct 2010 13:42:24 EST I went hog wild Went to the gym last night and really put myself into my workout but was really hungry afterwards. My supper was a well rounded one but I ate too much afterwards. Was I hungry after supper? No. So I guess I'll have to have something after gym so this incident doesn't repeat itself. What do my fellow sparkers do? Fri, 22 Oct 2010 09:43:33 EST sparkpeople mentioned in guideposts For anyone whose interested there is a weblink from GUIDEPOSTS newsletter to SPARKPEOPLE website. It is an article entitled " 5 STEPS TO GETTING BACK ON TRACK AFTER FALLING OFF THE WEIGHT LOSS WAGON". <link> </link> This is under Anne Simpkson's blog posts. Thu, 14 Oct 2010 10:51:58 EST Thanksgiving week end in Canada This wk end as every year people will be shopping like there's no tomorrow. It's so easy to get caught up in this and I can easily end up with things in the house that are not good for me to eat. I will say I'll buy this candy for so and so but in reality I'm really buying it for me. So I'll be thinking more before I put it in my cart this year and concentrating on the things I can eat., all the beautiful colors and all the smells. I'll also be giving thanks for all the good things in my life... Fri, 8 Oct 2010 15:01:27 EST