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  • Day 19 Eat Reasonable Amounts

    6/28/2016 3:13:17 PM, by KALISWALKER

    Do you know how much food you should be eating & eating plan guidelines? Yes 1400 - `1600 calories a day. 2 fruit 5 vegetables 6 grains 3 dairy 2 protein Do you know what equals a serving? Know what the volume of food looks like and eat reasonable portion when eating away from... Read more

  • Day 18 - Retrain eating habits

    6/26/2016 11:07:16 AM, by KALISWALKER

    Today's title is what the 100 Days of Weight Loss book by Linda Spangle is all about. It is about learning new eating habits and you can lose weight on any diet with these changes. Do not let food have so much power over me. I have to be able to leave food on my plate. If it is just a bit, I c... Read more

  • Day 17 - Stop Wasting Food

    6/25/2016 12:12:10 PM, by KALISWALKER

    I have already left the clean plate club. Often when I start to feel filled up 'enough', I do not feel compelled to finish all the food on my plate. This is a change I have made this year. Last year when I did Day 17 I could not see the point of throwing out food that was calorie appropriate and nut... Read more

  • Day 16 - Nurturing Power of Food

    6/24/2016 11:30:52 AM, by KALISWALKER

    If you eat to feel nurtured or calmed you will experience those feeling right away and it can be those 'first 2 bites'. That impacts your taste buds and your emotional response right away. Eating more won't bring added satisfaction or make you feel better. Today we are to eat something to 'fee... Read more

  • Day 15 - First 2 Bites

    6/23/2016 6:39:34 PM, by KALISWALKER

    The first 2 bites will always have the most flavor. Eat slowly savor them, take in the details, delight in the taste. If you keep eating after that it's just 'feeding'. However if you are truly hungry eating more serves a purpose. None of it will be better than the first 2 bites. If it is dessert or... Read more

  • Day 14 - Morning Affects Evening

    6/22/2016 11:39:31 AM, by KALISWALKER

    100 Days of Weight Loss - Today the reading is about late night eating and afternoon fatigue, food cravings and hunger. It's recommended to eat breakfast and a 3 PM snack with protein and a carb, such as a cheese stick and an apple, or deli turkey and veggies. The snack will give you an energy boost... Read more

  • Day 13 - Oops I Forgot to Eat

    6/21/2016 12:38:23 PM, by KALISWALKER

    In this reading we learned that skipping meals (under eating) during the day causes our bodies to conserve calories because it feels it may not get enough food. For instance when you only eat one meal a day, even though the daily calories are lower you can still gain weight. Today we are to wr... Read more

  • Day 12 - Fuel or Filler

    6/20/2016 1:09:33 PM, by KALISWALKER

    Fuel foods - nutritious low fat/sugar foods like fruits, vegetables, whole grains, lean proteins Filler foods - excess calories with minimal nutrients ie. snack foods, chips, candy 248 I have done a lot to eliminate filler foods. Since Jan. 1st I stopped eating my red light foods - appetiz... Read more

  • Day 11 - Two Purposes of Food

    6/17/2016 11:39:13 AM, by KALISWALKER

    Starting today record what you eat and the time, include all snacks and do not skip meals. Plan to space out the meals and note if regularly spaced meals improve your energy and focus. Learn to enjoy food and eating. Eat food to - Fuel your body Appreciate flavors If the food you a... Read more

  • Day 10 Appreciate Good Support

    6/16/2016 7:55:32 PM, by KALISWALKER

    Today we are to learn to accept support, and be willing to share our goals and plans. Also we can share our non-scale victories. Accept a compliment gracefully with out adding a negative to it. Mine - thank you for noticing I am losing weight. I appreciate it. If someone seems quite inter... Read more

  • Day 9 What I Want From You

    6/15/2016 12:07:55 PM, by KALISWALKER

    100 DWL - Today we did a quiz and then we post our answers. If you see me eating something that is not on my diet plan - give me a hug When I am making progress, such as losing weight - compliment me on how I look When I am struggling or gaining weight - ask me how you can help ... Read more

  • Day 8 Help Me Please....

    6/14/2016 5:14:23 PM, by KALISWALKER

    1) List things that we want others to say or do that will help in our weight loss. ie. compliments, protect you from desserts, clear the table after meals, etc. My DH and family are very supportive and never makes negative comments about my weight, what I eat, cook or my exercise. Hubby ... Read more

  • 100 Days of Weight Loss - Day 7 - I Can Do It Because....

    6/13/2016 9:48:21 AM, by KALISWALKER

    Be my own cheeerleader - why I can stay on a diet and exercise. I can do it because I have been losing weight this year so I know how to do it. I can do it because I am doing things differently - Overeaters Anon. I can do it because I am staying in onederland, never going over 199.9 pounds.... Read more

  • 100 Days of Weight Loss - Day 6 I Must Protect My Program at ALL Costs

    6/12/2016 3:36:42 PM, by KALISWALKER

    No one cares about my program as much as I do. I am the only one responsible for how I manage my food choices and my weight loss program. My family is aware of how I eat and if I pass on a food or meal or eat something else, it does not affect them. If I feel a little pressured by someone or a... Read more

  • Consistency

    6/9/2016 9:52:47 PM, by KELSOINSPIRED

    I don't have it. I dislike tracking.... Read more

  • 100 Days of Weight Loss - Day 5 Magic Notebook

    6/7/2016 11:17:21 AM, by KALISWALKER

    Jan. 1 st I started my notebook where I plan the next day's food, nutrition track, plan my day, make a few notes about the current day and record my weigh ins. At the end of May it was full, so with great anticipation I went out to buy my new notebook. When I look at the old notebook, I feel it's an... Read more

  • 100 Days of Weight Loss - Day 4 Boundaries, Not Diets

    6/6/2016 12:59:59 PM, by KALISWALKER

    This year I focused on sensible eating, not dieting. I am trying to get over my perfectionist all or nothing attitude. I follow the food plan (note not a diet) recommended by a registered dietitian. Daily I nutrition track and measure all portions of food. My red light foods (I do not eat) - a... Read more

  • 100 Days of Weight Loss - Day 3 Committed Means Doing it Anyway

    6/5/2016 11:53:44 PM, by KALISWALKER

    Stick with your program whether you feel like it or not. I will diet and exercise regardless of how I feel at any moment and focus on the actions not the feelings. I will make good decisions and carry out good actions whether I feel like it or not. I will do it anyway. I have been nutrition tra... Read more

  • 100 Days of Weight Loss - Day 2 Interested or Committed?

    6/3/2016 4:34:47 PM, by KALISWALKER

    In the past the diet would be fine and then... there would be a party, card game, special event, sick, bored, tired, etc. and the diet would slip, then a slip would become a slide. I could not recover and keep going. When I was derailed, I was totally derailed and months would go by till I got launc... Read more

  • 100 Days of Weight Loss - Day 1 I Used to Be That Way

    6/3/2016 1:02:10 AM, by KALISWALKER

    I Used to be That Way But Now I am Different I considered doing this in my notebook but as my Spark Friend pointed out there is power in sharing with accountability buddies, and a couple of other Spark Friends joined 100 DWL so we could support each other, so I am posting it here. Also I rememb... Read more

  • June - Great Anticipation!

    6/1/2016 12:01:10 PM, by KALISWALKER

    I love the first of the month; it's a fresh start and motivates me to pursue new goals. This year I have done well with my food plan, but I need to focus on walking. I have been walking much less because of the bone spur on my foot (ouch!), and I am having pain in my knees which I attribute to muscl... Read more

  • June Goals - I Do Better Starting Earlier

    5/31/2016 12:52:54 PM, by KALISWALKER

    June Goal - Consistency this month! Some of things I started at the end of May, so I would have a running start in June. In some areas I am already doing well and others I will improve on. 1. stay in onederland! 2. daily nutrition tracking (since Jan. 1 2016) 3. lights out at 10:30 PM (8 h... Read more

  • New Leader For Living Life on a Shoestring

    5/31/2016 1:48:03 AM, by LIN1263

    I have started being a leader a week ago and have started a 5 pound weight loss and more challenge under team message boards, stating "June 5 pound weight loss."I could use this challenge for myself as well as others. I hope we will be able to work together on this. I have done very well on my weig... Read more

  • Try Try Try Again

    5/30/2016 12:02:37 AM, by TIAONYX1

    Just finished some stretching. Since my ankle surgery I just do t have the flexibility I used to in my legs. My left is tighter than my right from taking all my body's weight and it's really tough to stretch out. I just keep trying a little more everyday. 👍... Read more

  • End of May Challenge to Each of My Spark Friends

    5/29/2016 10:54:48 PM, by KALISWALKER

    This week I challenge you to exercise 15 minutes each day. I have bone spurs on each foot and have limited my walking to reduce the pain. Today I noticed I am pain free so I will be walking again. Let me know if you accept the challenge of exercising 15 minutes each day. I will be thinking of you as... Read more